Watch Out! Cucumber Salmonella Outbreak

Watch Out! Cucumber Salmonella Outbreak ** image courtesy of Walpapers Craft.

I was just browsing the internet and found this out. Here is an article I found from Popsugar titled "Here's What You Need to Know About the Cucumber Salmonella Outbreak".


"Update: The FDA has now issued an alert on all cucumbers originating from Rancho Don Juanito de R.L. de C.V. located in Baja, Mexico. An investigation by the FDA has indicated that the cucumbers from this farm carry the salmonella bacteria and were the primary source of cucumbers for Andrew and Williamson Fresh Produce. As of the latest update from the CDC, 558 people have been infected from 33 states. Of these individuals, 112 were hospitalized, and three have died.
Quick — take a look at the cucumbers in your fridge, because a large batch of them has just been recalled for possibly causing a salmonella outbreak in 27 states.

The US Food and Drug Administration reports that produce company Andrew and Williamson Fresh Produce has voluntarily recalled all cucumbers sold under the Limited Edition label from Aug. 1 through Sept. 3. These cucumbers have been possibly linked with a salmonella outbreak that has sickened almost 300 people in 27 states. Health officials are also linking the salmonella outbreak to the death of an elderly woman in August, and one woman in Minnesota is suing the produce company after allegedly falling sick from eating a Red Lobster salad (Red Lobster has released a statement regarding the lawsuit, saying in part: "Out of an abundance of caution, we removed all cucumbers from our restaurants and discontinued their use prior to the opening of business on Friday, September 4." The restaurant also added that the affected cucumbers were only served on one menu item in a one-ounce portion and served in fewer than one-third of their 705 locations.)

The Limited Edition cucumbers were grown in Mexico and distributed in Alaska, Arkansas, Arizona, California, Colorado, Florida, Idaho, Illinois, Kansas, Kentucky, Louisiana, Mississippi, Minnesota, Montana, New Jersey, New Mexico, Nevada, Oklahoma, Oregon, South Carolina, Texas, and Utah. The dark-green cucumbers were labeled as "Limited Edition Pole Grown Cucumbers" and shipped in green, black, yellow, or craft-colored cartons.

This scary salmonella news is not the first time we've had to check our vegetables this Summer. In August, the FDA announced a partial ban on cilantro for similarly icky reasons — inspectors found human feces and toilet paper among the Mexican-grown crops."



** To read more on this article, please visit Popsugar.

5 Powerful, Protein-Rich Recovery Meals: Reward Your Body—And Maximize Muscle Gains—Post-Workout

SALMON & BROWN RICE PASTA WITH KALE PESTO *img courtesy of MensFitness.com.

I found an article from MensFitness.com titled "5 Powerful, Protein-Rich Recovery Meals: Reward Your Body—And Maximize Muscle Gains—Post-Workout". Here is what they said about meals after a workout:



"Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains.

But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular bro-science would have you believe. According to a 2013 review, consuming a protein-rich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the Journal of the International Society of Sports Nutrition reported.

Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training."



Here are the 5 meals they recommended:


1) SALMON & BROWN RICE PASTA WITH KALE PESTO

MAKES: 4 SERVINGS




INGREDIENTS:

PESTO
2 cups packed torn kale leaves, stems removed
Sea salt, to taste
1 tbsp olive oil
1 tsp miso paste
1 clove garlic, chopped
1 tbsp nutritional yeast
Black pepper, to taste

SALMON
2 6 oz skinless salmon fillets
Sea salt and black pepper, to taste
1 tbsp lemon zest
1 tbsp coconut oil

PASTA
8 oz brown rice pasta, spaghetti style
1 cup cherry tomatoes




DIRECTIONS:

FOR THE KALE PESTO
1) Bring a pot of water to a boil and add kale. Cook 30 seconds, then transfer kale to a bowl filled with ice water and let sit for a minute. Drain in a colander.
2) In a food processor, combine kale leaves, salt, and olive oil. Pulse 10–12 times, or until finely chopped. Scrape down sides of processor, add miso, garlic, nutritional yeast, and pepper, and pulse until well combined.

FOR THE SALMON
1) Preheat oven to 425˚F. Season salmon fillets with salt, pepper, and lemon zest.
2) Place a nonstick, oven-safe pan over high heat and add coconut oil. Once oil has begun to shimmer, Place salmon fillets in pan and cook 1 minute each side, or until golden brown.
3) Move pan to oven and cook 4–5 minutes for medium-rare.

FOR THE PASTA
1) Cook pasta according to package directions.
2) Rinse the cherry tomatoes.
3) When pasta is cooked, toss with kale pesto and tomatoes. Serve pasta with salmon.

NUTRITION (PER SERVING): 375 calories, 15g protein, 59g carbs, 10g fat



 2) Almond Butter Power Bars
 MAKES: 8 SERVINGS

INGREDIENTS:

1/2 cup almond butter
1/2 cup honey
1 cup rolled oats, toasted
1/2 cup puffed brown rice cereal
3/4 cup puffed quinoa or millet
1/2 cup almonds, sliced
1/3 cup dried cranberries, cut into threads
Pinch sea salt

DIRECTIONS:
 
1) Grease an 8-inch square pan with cooking spray and line with parchment paper. In a small saucepan, heat the almond butter and honey together over low heat for three minutes or until thoroughly melted.

2) In a medium bowl, combine oats, cereal, quinoa or millet, almonds, dried cranberries, and sea salt. Pour the honey mixture into the dry mixture and stir until well combined. Transfer into pan.
3) Wet your hands and press the cereal bar mixture down until it’s flat and even. Let it set in the refrigerator for at least one hour.

4) Remove the mixture from the pan—it should be a solid sheet—and cut into 2-by-1-inch bars.

NUTRITION (PER SERVING): 265 calories, 7g protein, 34g carbs, 13g fat



3) MINT CHIP SHAKE
MAKES: 2 SERVINGS

INGREDIENTS:
 
1 cup coconut water
1 cup almond milk
3/4 cup ice
1 tbsp cacao nibs
8 fresh mint leaves
2 scoops chocolate whey protein

DIRECTIONS:
 
1) Place coconut water, almond milk, ice, cacao nibs, and mint in a blender. Mix on high speed until smooth.

2) Add the whey protein and blend for 45 seconds. Drink immediately.

NUTRITION (PER SERVING): 501 calories, 30g protein, 17g carbs, 36g fat




4) SPAGHETTI SQUASH EGG BAKE
MAKES: 2 SERVINGS

INGREDIENTS:
 
1/2 spaghetti squash
1 tbsp coconut oil
1/2 sweet onion, diced
1 cup baby spinach
1 cup quinoa, cooked
4 eggs, whisked

DIRECTIONS:
 
1) Preheat oven to 300°. Cut spaghetti squash in half and scoop out seeds. Place half squash cut-side down on a baking sheet. Bake for 20–25 minutes.

2) While the spaghetti squash is cooking, place a large sauté pan over medium heat and add coconut oil. Add onion and cook until translucent. Add baby spinach and cook for 2 minutes. Remove from heat and let cool.

3) Take spaghetti squash out of the oven. Use a fork to remove the threads of squash and place them in a bowl. Add the spinach and onion mixture and the quinoa and mix. Pour in egg mixture.

4) Transfer mixture to baking sheet, spreading it evenly. Bake 45 minutes.

5) Remove from oven. Let cool and cut into two squares.

NUTRITION (PER SERVING): 326 calories, 16g protein, 27g carbs, 18g fat




5) GRILLED SKIRT STEAK, COLESLAW, AND BROWN RICE TORTILLAS
MAKES: 4 SERVINGS

INGREDIENTS
FOR THE COLESLAW:
 
1/4 cup fresh lime juice
1 tbsp maple syrup
1/2 head red cabbage, thinly shredded
1 large carrot, julienned
1/4 cup cilantro leaves
Sea salt and black pepper, to taste

FOR THE STEAK:
 
2 lb skirt steak
1 tbsp grapeseed oil
1 tbsp sea salt
2 tsp coarse-ground black pepper

FOR THE TORTILLAS:
 
4 brown rice tortillas
1 tbsp olive oil
Sea salt, to taste
1 jar chimichurri sauce
 
DIRECTIONS:
 
1) Combine all coleslaw ingredients in a bowl and season to taste with salt and pepper. Let stand 10 minutes.

2) Pat steak dry with paper towels, then rub with grapeseed oil. Rub both sides with salt and pepper. Place a castiron skillet over high heat.

3) Place the steak on the hot skillet and sear for 3 minutes per side. Transfer to a cutting board and let stand 5 minutes. Slice the steak thinly.

4) Preheat oven to 400° and place tortillas on a baking sheet. Brush tortillas with olive oil and bake until crispy (about 5 minutes). Distribute  steak among tortillas. Spread chimichurri sauce over the meat and then top with coleslaw.

NUTRITION (PER SERVING): 1,013 calories, 65g protein, 41g carbs, 64g fat




** For more on this article, please visit MensFitness.com.

New Balance 576: Inspired By The British Pub

New Balance 576: Inspired By The British Pub ** image courtesy of New Balance

Release Date: September 21, 2015


A Little About The Made In UK Shoes:

We love a good tradition. Our newest collection of Made in UK shoes includes three styles - 576, 1500 and CT300 - inspired by ‘Real Ale,' the traditional way of making beer and inherent to traditional British pub culture.

The ‘Made in UK’ Real Ale pack follows legacy of themed packs being made in our UK factories referencing iconic elements in British Culture and landscape. Most traditional UK pubs offer real ale alongside modern beer. Each style in this pack references a fictional beer inspired by common types of British real ale – India Pale Ale, amber ale and dark stout or porter.

Each silhouette has a pigskin upper with perforated details such as ale-branded inserts for the three brews: 576 Ye Old Flimby Prime, 1500 The Cumbrian red and CT300 Chicken Foot IPA.

New Balance 576 Made in UK Real Ale
Price: $$249.99

New Balance 576 Made in UK Real Ale

New Balance 300 Made in UK Real Ale
Price: $$159.99

New Balance 300 Made in UK Real Ale

New Balance 1500 Made in UK Real Ale
Price: $$249.99

New Balance 1500 Made in UK Real Ale

 Other related images:

New Balance 300 Made in UK Real Ale

New Balance Made in UK Real Ale

New Balance Made in UK Real Ale

**If you would like to find out more about these shoes and where to purchase them, please visit New Balance.

Travel and Event Mondays: Upcoming Running Events In The United States

Here are a few events that I found in the United States that I would like to do one day:

- The Color Run (Research Triangle Park, NC)
  October 3, 2015

  ** We love chucking paint and making people smile, but we also think it is important to give back. As a for profit company, we are excited we have the opportunity to partner with charities and help shine a light on their extraordinary work within society .
To learn more about how The Color Run works with charities, click here.
We are thrilled to be working with Camp Kesem.


- Spartan Zombie Run (Smithfield, NC)
  October 31, 2015

  ** The course will go through wooded areas, wet areas, and a combination of trails, grass, and pavement. The course will be marked with orange tape and paint. The course will be approximately a 5k distance. The Spartan Zombie Run is a fundraiser for the Smithfield-Selma Athletic Department. We have over 350 athletes that participate in 19 varsity sports.


- Battle Frog Obstacle Race Series, DC (Foxwoods - Tallapoosa, GA)
  November 7, 2015

  ** Come and try to outfox BattleFrog’s expertly designed 500-acre obstacle course at the Foxwoods Event Center, conveniently located between Atlanta, GA and Birmingham, AL. Join us at the Family Fun Expo area and enjoy games for the whole family as well as a close-up look at U.S. Naval Special Warfare artifacts and equipment from the Navy SEAL Museum. Mix and mingle with Navy SEALs and other racers. Food and refreshments available.


- Ugly Sweater 5K & 10K (Raleigh, NC)
  December 5, 2015 - December 31, 2015

  ** December is a busy month! While many different holidays are celebrated during December, we wanted to celebrate with an Ugly Sweater 5K and 10K! And raise funds for an amazing charity in the process: FEED MY STARVING CHILDREN. 

Tune in next Monday for events and running destinations on Travel and Event Mondays!

Also, check in tomorrow for my eighth installment of Fitness Tip Tuesdays!

Nutrition Thursdays: GMO Yogurt: How Does Your Favorite Brand Stack Up?

GMO Yogurt: How Does Your Favorite Brand Stack Up? ** image courtesy of BrodAndTaylor

Here is an article I found from the GMOInside.org site titled "GMO Yogurt: How Does Your Favorite Brand Stack Up?" by Elizabeth O'Connell. It talks about several brands of popular yogurt on the market and which ones contain GMOs. Here is what the article says:


"GMO Inside is calling on Chobani to shift to non-GMO feed sources for its dairy cows.  Chobani processes roughly 40 million pounds of milk per week from over 78,000 dairy cows on nearly 900 farms.  All told, that’s a lot of milk!  Milk which comes from cows who are eating GMO feed 2-3 times per day."

"While Chobani is the largest Greek yogurt manufacturer with roughly 50% market share, we are hoping that all yogurt makers will insist on using milk from cows fed non-GMO diets.   GMOs have never been proven safe for human consumption and there is a growing body of studies which demonstrates that great caution should be exercised when developing and consuming GMOs.  A large percentage of the GMO crops grown in the US are used as animal feed. (Read more about GMO feed here.)  By shifting away from GMO feed for their cows, Chobani has the power to shift thousands of acres of farmland to non-GMO farming techniques."

"While GMO Inside believes the “Precautionary Principle” to be the best approach when it comes to developing and consuming GMOs, we know that consumers may care about a number of factors when it comes to choosing food products.  The following chart captures various consumer concerns related to Greek yogurt.  It is by no means exhaustive as far as brand or concerns go, but we hope it helps!"

"For more information on these brands, read below.  Better yet, you can call your favorite yogurt brand and ask the questions that matter to you.  If the company gives you an answer you are not satisfied with, let them know why!"


Here is a table showing several of the popular yogurts and what is in each:

Yogurt Brand	GMO Ingredients?	GM Feed for Cows	rBST (synthetic growth hormone)	Milk Protein Concentrate (thickening agent)	Organic Options?	GMO Inside’s overall rating
Chobani	No	Likely	No	No	No	C
Fage	No	Likely	No	No	No	B
Greek Gods	No	Likely	No	No	No	B
Yoplait Greek	Likely	Likely	No	Yes	No	F
Dannon Oikos	Likely	Likely	No	No	No	D
Stonyfield	No	No	No	No	Yes	A
Nancy’s	No	No	No	No	Yes	A
Strauss Creamery	No	No	No	No	Yes	A
Wallaby	No	No	No	No	Yes	A

"Did we exclude one of your favorite brands?  Please add your comments or questions on our blog and we’ll get the scoop! Or check out Be Food Smart for an even deeper look at these Greek yogurt brands."


Here she goes into a little more detail on the each brand:

Fage:
"Fage is a close second in the Greek yogurt market, holding 14 percent of the market in 2011. The positives to Fage brand yogurt are that no milk concentrate is used (like Yoplait, see below) and they do not add extra thickeners to their plain varieties, though they are most likely added for their flavored yogurt. On their website, they highlight the healthy benefits to Fage, including statements saying it is beneficial to vegetarians, diabetics, and it is gluten free for those with gluten allergies or preferences. However, there is currently no organic option."


Greek Gods:
"Greek Gods was founded in Seattle, Washington in 2003 and is now owned by Hain Celestial.   They do not add milk protein concentrate, artificial coloring, or rBST, but there is no organic variety available."


Yoplait:
"Yoplait Greek is owned by General Mills and is the second most popular overall yogurt company in the US, the first being Chobani. Yoplait Greek promotes the health aspect of their product, advertising the high levels of calcium, vitamin D, and protein, especially for their kid’s products, as well as claiming their product can help with weight loss. However, their website does admit to using aspartame (artificial sweetener), carmine (red coloring), gelatin, and milk protein concentrate in their Yoplait Greek Parfait cups.  There are no organic options available.  In 2012, General Mills spent over $1 million to oppose GMO labeling in California."


Dannon:
"Oikos is Dannon’s Greek yogurt brand.  It is not certified as USDA organic and does not mention “natural” or “non-GMO” products on their website.  They also have no statement on rbST use, or a bovine growth hormone used on cattle, so it is possible that these substances are used. They use cultured grade A non-fat milk, though fruit varieties include additives such as fructose, modified corn starch, and other products."


Stonyfield:
"Stonyfield is an all organic yogurt company started in 1983 that is sold in natural food stores, national supermarkets and large retailers across the country. All of their products are USDA Organic certified (including Stonyfield Greek and YoBaby); therefore, they are audited throughout the production process to ensure that they do not use pesticides or herbicides, GMOs, antibiotics, or growth hormones. In regards to GMOs, they are currently in the process of being approved by the non-GMO Project, which will test their animal feed for GMO contamination. They formally state that they believe GMO products should be labeled to guarantee consumer safety and were a founding company of Just Label It, a non-profit advocating for GMO labeling. Group Danone(which also owns Dannon) is the parent company of Stonyfield, owning 85 percent of the company, yet Stonyfield maintains a unique partnership with Groupe Danone, with company co-founder Gary Hirshberg remaining Chairman and the company remaining true to it’s health and environmental mission."


Nancy’s:
Nancy’s is another USDA organic certified Greek yogurt company owned by Springfield Creamery in Eugene, Oregon.  Nancy’s does not add any thickeners or pectins and strains off the whey during production. They say they use all organic fruits from the Northwest region. On their website they describe their milk sources, stating they are from local dairy farms, mostly within a 50 mile radius of their creamery in Eugene. They do not use pesticides, antibiotics, or synthetic growth hormones, and their product is USDA certified by Oregon Tilth. Their website does not directly say that they are GMO free, but their organic certification prohibits GMO use.


Wallaby’s Family:
Wallaby’s yogurt company is based out of Napa Valley, California and inspired by a trip to Australia by the co-founders who were inspired by the sweet, amazing flavor of their yogurt. They use organic milk from nearby farms in Sonoma and Marin counties. They are organic certified by Quality Assurance International (QAI) and the USDA. Due to their organic certification, they are also GMO free.

 
** Conclusion:
Genetically modified organisms, introduced in 1996, now represent a major part of our food system.  (Roughly 90% in crops like corn and soy, and included in nearly 85% of processed foods).  In spite of their ubiquity, the benefits of GMOs are less apparent.  Genetically modified crops have led to increased usage of herbicides, increased chemical residues on foods, organic farm contamination, lawsuits between chemical companies and farmers because their fields were pollinated with patented seeds, and various health issues in laboratory animals and livestock, just to name a few of the problems with GMOs.



** To read the whole article, please visit GMO Inside.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!

Product Review Wednesdays: Berlin Ghost 8 from Brooks

Berlin Ghost 8 from Brooks ** image courtesy of Brooks

Brooks 'Berlin Ghost 8' front/side view

Click the links below to find out more about 'Berlin Ghost 8' shoes (as well as view other styles)!

Men's Ghost 8 ($130.00)

The men's Ghost 8 neutral running shoe provides just the right amount of soft cushioning for super-smooth runs. The engineered mesh upper offers improved fit and function, giving you structure where you need it and breathability where you want it. Plus, the upper is now virtually seamless, giving you an even more comfortable, sock-like fit. It's been updated with a new full-length Segmented Crash Pad for ultra-smooth heel-to-toe transitions while it still boasts Omega Flex Grooves for optimized flexibility. BioMoGo DNA in the midsole offers adaptive cushioning and responsiveness. It all comes together to make the Ghost 8 a scary good ride.


Women's Ghost 8 ($130.00)

The women's Ghost 8 neutral running shoe provides just the right amount of soft cushioning for super-smooth runs. The engineered mesh upper offers improved fit and function, giving you structure where you need it and breathability where you want it. Plus, the upper is now virtually seamless, giving you an even more comfortable, sock-like fit. It's been updated with a new full-length Segmented Crash Pad for ultra-smooth heel-to-toe transitions while it still boasts Omega Flex Grooves for optimized flexibility. BioMoGo DNA in the midsole offers adaptive cushioning and responsiveness. It all comes together to make the Ghost 8 a scary good ride.

Product Review Wednesdays: Air Jordan 6 Retro Low 'Insignia Blue' from Nike

Air Jordan 6 Retro Low 'Insignia Blue' ** image courtesy of Nike

Nike Release Date: Saturday, September 19, 2015 @ 10:00am
Price: $140


About:

The Air Jordan 6 Retro Low arrives in a bright new colorway. Remastered and ready to wear, the white tumbled leather upper is highlighted with bold Insignia Blue blocking and Ghost Green highlights wrapped up with an icy clear outsole. Available September 19 on Nike.com.

Air Jordan 6 Retro Low 'Insignia Blue' side view

 

Air Jordan 6 Retro Low 'Insignia Blue' top view

Air Jordan 6 Retro Low 'Insignia Blue' back view

Air Jordan 6 Retro Low 'Insignia Blue' side view

Air Jordan 6 Retro Low 'Insignia Blue' bottom view

** images and information courtesy of Nike 

Product Review Wednesdays: Kyrie 1 'Driveway' from Nike

Kyrie 1 'Driveway' from Nike ** image courtesy of Nike

Nike Release Date: Wednesday, September 16, 2015 @ 10:00am
Price: $110


About:

After spending countless hours taking shots in the driveway, darkness always snuck up too quickly on young Kyrie— that’s when the stadium lights got fired up. Kyrie’s dad would park the car at the edge of the driveway and hit the brights, giving his son another hour of work on his craft before dinner time.

Nike Kyrie 1 'Driveway' side view

Nike Kyrie 1 'Driveway' top view

Nike Kyrie 1 'Driveway' back view

Nike Kyrie 1 'Driveway' side view

Nike Kyrie 1 'Driveway' bottom view

** images and information courtesy of Nike 

Fitness Tip Tuesdays: 7 Exercises That Will Ease Joint Pain

Fitness Tip Tuesdays: 7 Exercises That Will Ease Joint Pain ** image courtesy of VivaMagOnline.

Sometimes, after a run, I have a little bit of joint pain. I researched ways to help subside the pain and found an article from HealthCentral.com titled "7 Exercises That Will Ease Joint Pain". Here is what the article said:

Seven Exercises:

1) Yoga:

Yoga has been shown to improve physical function, strength and flexibility in people living with rheumatoid arthritis. But, it may be necessary to modify certain yoga poses to minimize joint stress.

 2) Tai Chi:

Tai Chi has been found to improve muscle strength, endurance, mood and quality of life in people with RA. Overall physical function may also improve, but, like yoga, some poses may need to be modified to protect the joints.

3) Stretching:

Stretching can help maintain or improve the flexibility in joints and surrounding muscles, which contributes to better posture and overall function. It also may help reduce the risk for injuries. Stretching exercises should be done three days a week, while holding each stretch for 30 seconds.

4) Range of Motion:

Range of motion (ROM) exercises are often used in therapeutic programs, as they can improve joint stiffness and flexibility. Some people find that doing ROM exercises in the evening helps reduce joint stiffness the next morning. They are usually done five to 10 times a day.

5) Water Exercise:

Water exercise or aerobics can be a good alternative for people with RA. The water can provide some resistance, while also being easy on the joints.

6) Resistance Training:

Resistance training and strengthening exercises are important, as strong muscles can provide greater joint support and reduce the load and stress through the joint. Muscle can also improve function and help reduce bone loss from inactivity.  Weight resistance should challenge the muscles without increasing joint pain. Even lifting a limb against gravity is a form of resistance training.



** If you would like to read more on the article, please visit HealthCentral.com


 

Travel and Event Mondays: Upcoming Running Events In The United States

Here are a few events that I found in the United States that I would like to do one day:

- The Happiest 5k on the Planet - The Color Run Washington, DC (Washington, DC)
  September 27, 2015
  ** Also known as The Happiest 5k on the Planet, we love chucking paint and making people smile. With events in more than 50 countries, The Color Run is on almost every single continent on EARTH!

Less about your 10-minute-mile and more about having the time of your life, The Color Run is a five-kilometer, un-timed race in which thousands of participants are doused from head to toe in different colors at each kilometer.

- 10th Annual Scarecrow Classic 5k and 1 Mile Survivor Walk (Baltimore, MD)
  October 4, 2015
  ** The 10th Annual Scarecrow Classic 5k and 1 Mile Walk will be held on Sunday, October 4, 2015 at its All-New Location on the University of Maryland Baltimore County campus. This event, hosted by the Brain Injury Association of Maryland (BIAMD) will rally survivors, families, friends, and supporters around the common goal of raising awareness about brain injury within the community and providing much needed funding to support the programs and initiatives of BIAMD.


- 2015 Marine Corps Marathon Team Azalea Charities Run For Wounded Warriors (Arlington, VA)
  October 25, 2015
  ** The 10th Annual Scarecrow Classic 5k and 1 Mile Walk will be held on Sunday, October 4, 2015 at its All-New Location on the University of Maryland Baltimore County campus. This event, hosted by the Brain Injury Association of Maryland (BIAMD) will rally survivors, families, friends, and supporters around the common goal of raising awareness about brain injury within the community and providing much needed funding to support the programs and initiatives of BIAMD.


- Celtic Solstice Five-Miler (Baltimore, MD)
  December 19, 2015
  ** Baltimore's Premier Winter Event!  The Celtic Solstice Five-Miler returns for its 16th year replete with all the festivities that have made it such a smash hit in previous years.  This year the premium is a Brooks winter running shirt that normally retails for $75.  The entry to the race with the custom-designed premium is only $70.  Savings plus the event with soup, cookies, hot wine, and much, much more.

Tune in next Monday for events and running destinations on Travel and Event Mondays!

Also, check in tomorrow for my seventh installment of Fitness Tip Tuesdays!

Song List Sundays: Songs for Runners to Listen to While Running

This week I am going to try to stay on track and keep running. I plan to run at least 3 days this week, maybe three with several walks in between. Needless to say, I will need motivation to keep it up. With that being said, here is a list of 15 songs that I plan on listening to  in the next week:

Also, feel free to check out the videos of each song by clicking each song link. If you like any of these songs, feel free to click the either the iTunes link or the Amazon digital download link to support the artist!

1) Jacob Plant - "Hunger"
Download: iTunes or Amazon

2) Nelly - "The Fix (feat. Jeremih)"
Download: iTunes or Amazon

3) Spada & Elen Levon - "Cool Enough (Addal Remix)"
Download: iTunes or Amazon

4) Robyn & La Bagatelle Magique - "Love Is Free (feat. Maluca)"
Download: iTunes or Amazon

5) Deorro - "Hustlin'"
Download: Not sure where to purchase this song. Just click the link above to watch the video if you would like to listen.

6) Diplo & Sleepy Tom - "Be Right There"
Download: iTunes or Amazon

7) Rita Ora - "Body on Me (feat. Chris Brown) [Dave Audé Tropical Remix]"
Download: iTunes

8) Autoerotique - "Turn Up the Volume"
Download: iTunes or Amazon

9) Fareoh - "Fight for You (feat. Ethan Thompson)"
Download: iTunes or Amazon

10) Fox Stevenson & Curbi - "Hoohah"
Download: iTunes or Amazon

11) Alvaro & D-Wayne - "Take U"
Download: iTunes or Amazon

12) Malaa - "Pregnant"
Download: iTunes

13) Galantis - "Runaway (U & I) [Quintino Remix]"
Download: iTunes or Amazon

14) Azari & III  - "Reckless (With Your Love) (DJ Sneak Stereo Gangstaz Remix)"
Download: iTunes or Amazon

15) Ciara - "Work (Poker Face Radio Edit)"
Download: iTunes


Tune in next Sunday for more music to run to on Song List Sundays!

Also, check in tomorrow for my seventh installment of Travel and Event Mondays!

Supplement Saturdays: Vegan Protein Powder

Plant Fusion Vegan Vegetarian Protein Powder ** image courtesy of BalancedGrettie

I used protein powders, such as whey protein, for awhile. I would usually use this to refuel after a run and after a workout. I am looking into protein shakes and what type of protein powder I might want to start using. Whey protein is good, but I have been seeing a lot about vegan / vegetarian protein powders and its various benefits. I found an article from Hippocrates Health Institute titled "The Ultimate Power Of Raw Vegan Protein Powder". Here is what article says:

Raw Vegan Protein:

"Vegan protein is considered a premium protein, and can be used after workouts to enhance the recovery process and also contains a high percentage of essential amino acids. Your body does not produce these protein building blocks, so you have to eat them. Raw vegan protein powder clearly has some nutritional advantages. It contains high levels of branched-chain amino acids to help boost the immune system and increase the production of glutathione, a natural antioxidant. Additionally, raw protein is absorbed rapidly in the intestines. This results in a nice rise of amino acids and helps recovery. Dietary glutamine plays a key role by helping to maintain muscle mass, enhance glycogen, promote healing, increase growth hormone levels and help prevent muscle catabolism. Vegan protein has no lactose and is an acceptable part of a vegetarian diet. Leucine, isoleucine and valine are essential amino acids that play important roles in muscle tissue repair. All of the essential amino acids and proteins can be obtained by consuming a variety of raw foods. Proteins containing all the essential amino acids are complete (high quality) proteins."

Plant Protein Products:

There are several vegan pant protein powders on the market now. Two of those products are below:

Vega One Nutritional Shake:

Vega One Nutritional Shake ** image courtesy of Vega

Here is what Vega says about their product:

We put the best in so you get the best out. Made from real, whole food ingredients, Vega One is like a serving of "I've totally got this" in a glass. With Everything you need all in one, delicious scoop, Vega One gives you:

- 20 grams premium plant-based protein

- 6 servings of greens

- 50% daily intake of food-based vitamins and minerals

- 25% DV fiber

- 1.5 grams of Omega-3s

- Antioxidants

- Probiotics (1 billion CFU)

- Only 160 calories. (French Vanilla)

Instructions:

Enjoy Vega One shake with water or non-dairy beverage, or in a smoothie.

Flavors: French Vanilla, Chocolate, Natural, Berry, Vanilla Chai

Single Pack ($3.99)

Box of 10 Single Packs ($39.99)

Vega One All-In-One Sampler ($12.00)

Small Tub ($39.99)

Large Tub ($69.99)

** To see more about this product, please visit the Vega online store

Plant Fusion Protein Shake:

Plant Fusion Protein Shake ** image courtesy of Plant Fusion

Here is what Plant Fusion says about their product:

Years of testing and research on more than a dozen different plant-based protein sources led to the creation of this unique blend of ingredients that, when combined, scores a perfect 1.0 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS). PDCAAS is the gold standard for rating the quality of protein for human nutrition.

PlantFusion was designed to be a simple, delicious tool to help you achieve your health and fitness goals. The protein in PlantFusion is perfect for muscle energy, managing appetite, and overall recovery from exercise and daily stress.

The only plant-based protein shake that compares to whey; enhanced with 4500mg of branched chain amino acids (BCAA) and 3,350mg of glutamine, PlantFusion is a complete and extremely potent source of protein by any standard. The first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.

The only plant-based protein shake that compares to whey:

Enhanced with 4500mg of branched chain amino acids (BCAA) and 3,350mg of glutamine, PlantFusion is a complete and extremely potent source of protein by any standard. The first plant-based protein that compares to animal proteins (like whey) in amino acid density and balance.

Nutrient-dense:

A whopping 21grams of protein + amino acids and only 120 calories in a 12oz shake.

Free of all major allergens:

no dairy, soy, gluten (wheat), eggs, nuts, fish, tree nuts, or shellfish. Also free of artificial flavors and preservatives.

Easy to Digest:

contains a proprietary blend of enzymes to ensure that even those with sensitive stomachs are able to digest PlantFusion with ease.

Flavors: Vanilla Bean, Chocolate, Chocolate Raspberry, Natural, Cookies N' Creme

12 Single Serve Packets ($34.70)

1 lb Tub ($29.99)

2 lb Tub ($52.95)

** To see more about this product, please visit the Plant Fusion online store

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** To read more on the article about vegan protein powder, please visit Hippocrates Health Institute.

Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my severnth installment of Song List Sundays!

Friday Fun Facts: 20 Fun Interesting Facts For Runners

Friday Fun Facts ** image courtesy of Upper End Properties

I found this article titled "20 Fun Interesting Facts For Runners" from Mission In Run to be an interesting read.


Here are the 20 Facts:

Fact #1:

Even if you’re a super-slow jogger, you’ll burn at least 10 calories per minute of running. That means you’ll run off half a block of Lindt Dark Chocolate in less than 23 min!


Fact #2:

The record for most marathons run on consecutive days is 365! Belgian runner Stefaan Engels, knows as the “Marathon Man” set the record in 2011, aged 49!


Fact #3:

Athletes dressed in red are more likely to win events than athletes wearing any other color.


Fact #4:

The fastest mile (approx. 1.6km) ever run was by Morrocan, Hitcham El Guerrouj, in 3:43:13 in 1999.


Fact #5:

The fastest mile for a woman was set by Russia’s Svetlana Masterkova, her time was 4:12.56 – the run was in 1996 and hasn’t been seriously challenged since.


Fact #6:

An average man has enough energy in his fat stores to run non-stop for 3 days at 24km per hour. That’s FAST considering about 10-12km per hour is the average pace general punters run at. Please don’t try this at home.


Fact #7:

The oldest person to complete a marathon was born in 1911, making him 100 years old at the time. He was an Indian man named Fauja Singh. AND guess what? Fauja didn’t even start running until he was 89 years of age. It’s never too late!


Fact #8:

Over 1 billion pairs of running shoes are sold world-wide each year.


Fact #9:

Runners who played ball sports (i.e. soccer or footy) as kids had nearly 50 percent fewer stress fractures than runners who didn’t. Stanford University researchers found that runners who played ball sports had, “greater and more symmetrically distributed bone mass.” (Clinical Journal of Sports Medicine)


Fact #10:

In the feet, 26 bones, 33 joints, 112 ligaments, and a network of nerves, tendons, and blood vessels have to work together when we run!


Fact #11:

Strides are extremely consistent among professional runners, usually between 185-200 steps per minute!


Fact #12:

Music can boost your running performance by up to 15%! But only if you’re a particular kind of runner. If you tend to focus inward while running, music probably won’t help you much… but if you look for stimulus from your environment, pump the tunes to get over the finish line more quickly!


Fact #13:

In a recent study, when asked what food they couldn’t live without, most runners named bananas as their most adored foodie fix!


Fact #14:

You can store about 2,000 calories’ worth of glycogen in your body to fuel your running. But it’s important to replenish your stores, so chow down on the carbs post-run.


Fact #15:

During the Great Wall Marathon in China, racers run 5,164 steps along famed wall during their 26.2 miles.


Fact #16:

It takes 200 muscles to take a step.


Fact #17:

When we run, the human heart creates enough pressure to squirt blood 30 feet.


Fact #18:

Three surprising animals that are faster than the human being are a domestic rabbit, a cat, and a kangaroo.


Fact #19:

Hours after she finished the Chicago marathon last month, Amber Miller, 27, gave birth to her second child. “I got the okay from my doctor to run half, and my husband ran with me and supported me along the way,” Miller said. “I ran half and walked half, that’s how I finished. Everybody just kind of stared as I’m running by.”

Miller’s time for her eighth marathon was 6 hours, 25 minutes, 50 seconds.

Fact #20:

Anyone can run a marathon – with proper training and determination you too can complete a marathon.



** Information courtesy of Mission Inn Run.

Progress Fridays: My Experience with Getting Back Into the World of Running

I must say that this has been a pretty good week. I took the weekend off again, but took several walks. Here is what I have been able to accomplish so far this week.


My Runs:

** Keep in mind that I only time my actual run time. I do not count the stop/rest/walk time in between.

** All of my times are recorded using the Nike + app.


September 4, 2015:
ran: 3.62 miles
time: 53 minutes, 1 second
weight: 178 lbs
stops/rests: Interval taining
cool down walk: 1 mile for 15 minutes and 45 seconds

September 7, 2015:
ran: 1 mile
time: 7 minutes, 11 seconds
weight: 177.8 lbs
stops/rests: None
cool down walk: 1 mile for 15 minutes and 30 seconds

September 8, 2015:
ran: 2 miles
time: 15 minutes, 49 seconds
weight: 177.5 lbs
stops/rests: rested at 1 mile for 30-45 seconds
cool down walk: 1.15 miles for 19 minutes and 25 seconds

September 9, 2015:
ran: 2 miles
time: 15 minutes, 22 seconds
weight: 177.5 lbs
stops/rests: rested at 1 mile for 30-45 seconds
cool down walk: 2.60 miles for 43 minutes and 56 seconds

September 10, 2015:
ran: 2 miles
time: 15 minutes, 26 seconds
weight: 178 lbs
stops/rests: rested 1 mile for 30-45 seconds
cool down walk: 3.66 miles for 1 hour, 1 minute and 15 seconds




** As I continue to run, I will continue to monitor my progress. Hopefully I will keep sticking with it!


Tune in next Friday to catch up on my progress with running and ways to inspire yourself to stick with it on Progress Fridays!

Also, check in tomorrow to see my sixth installment of Supplement Saturdays!