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The Perfect Summer Dinner: A Grass-fed Burger and Veggies

Summer is all about being outside and firing up the grill. Am I right? But the grilling staples — burgers and hotdogs — can get unhealthy real quick. Here’s a meal that is all about the grill and all about eating good food that’s also good for you.

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I got everything for this meal from Garden of Eve Organic Market out on Long Island. This is a grass-fed burger, garlic pesto, red pepper, yellow squash and zucchini. All it took to make this was the food, some seasoning, the grill and some foil. 

Here’s how to do it:

  1. Take your grass-fed ground beef and separate into sections depending on how many burgers you want to make
  2. Mold each section into a burger shape without over working it
  3. Put a thumbprint into the center of each burger to prevent it from bloating and season each burger
  4. Rinse and chop your veggies
  5. Optional: lightly toss your veggies in a little bit of coconut oil and seasoning
  6. Skip the oil if you want and toss your veggies in some seasoning 
  7. Create a pouch out of 2 sheets of foil (double up!) large enough to fit all your veggies in (this can be pouch or boat-like)
  8. Load your veggies into the pouch and add a little bit of water to the pouch so the veggies can steam (a little water at the bottom of the pouch is all you need)
  9. Seal pouch by pinching and securing the foil
  10. Grilling time depends on your meat and your grill, but generally speaking you can grill your burger on its first side for about 5 or 6 minutes — once the juicing start oozing out, it’s good to flip
  11. On the second side, grill for about 3 or 4 minutes (generally 1-2 minutes shorter than the first side) — always check your burger before eating to make sure it is cooked well enough
  12. Let your burgers sit for 5 minutes before serving
  13. Grill veggies at the same time, on a separate part of your grill, for about 10-12 minutes

Once everything is done and taken off the grill, plate and serve it up with some garlic pesto on top of your delicious burger!

This meal is so fresh, quick and easy to put together. It is a true summertime dish that you don’t have to fear. And of course you’re free to make this dish however you like. If you want to add a bun or something else, it’s your call!

Food is something that fuels us and feeds the cells in our bodies, but it’s nothing to freak out over either. While I prefer to cook like this at home, once in a while I go out and get something amazing like this:

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This is also a grass-fed burger from an amazing restaurant that used wholesome and fresh ingredients in Greenport, Long Island, named Salamander Cafe. If you’re ever in town, I highly recommend it! You also have to get their famous lemonade with mint. Trust me.

Like I said: grass-fed burger with fresh lettuce, green tomato and sweet potato fries. My meal took a while to come out because of some confusion in the kitchen, so they gave me a kale salad with green tomatoes on the house! Amazing. See how you can make indulging good for you? That burger with all the fixin’s is good for the body (grass-fed with veggies) and the soul (because it’s insanely delicious and there’s just an indescribably good feeling that eating an awesome burger gives you), while the kale salad bumps up the good-for-the-body part of the whole meal. 

Restaurant tip: if something goes wrong with your food, try not to sweat it — you might get something really cool out of it on top of feeling good about not getting angry with the staff. Sounds like a win-win to me! 🙂

If you’re going out or cooking at home, don’t sweat it! Think ahead — know what you’re going to do ahead of time. Chris and I set out to Greenport for lunch, and I knew I wanted a burger. I saw grass-fed on the window and we walked in. Knowing what you truly want ahead of time helps you make the best decision while dining out. I also like to save my indulgences for when I go out. I enjoy cooking as healthy as I can at home. Find your preferences, stick to ’em and plan, plan, plan! Within reason, of course. Live for the moment and enjoy as much as you can. But a little guidance never hurts. 

Good food, good tips, good moves, good for you.

xo Kim, Running on Good

How to Stay on Track While Working

For many people, it is hard to stay on track at work or while working. I have actually been experiencing the opposite — I stay on track really well during the week and while at work and tend to indulge here and there on the weekends. The absolutely biggest key to staying on track is being prepared. If you are prepared, you are golden. To prepare well, you need to know your body and your habits, then plan accordingly. Knowing myself and planning accordingly, this is how I prepare for the week ahead:

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I’m fortunate enough to not have to do a full food shop right now, but I still try to get to the store so I can buy my own necessities, especially ones for work. This is just a snapshot of a few of my staples:

  • organic oats or granola — I like Nature’s Promise Organic Oats or Organic Quick Cooking Steel Cut Oats and Ola Granola (found at Stop and Shop)
  • organic coconut palm sugar — for oatmeal, coffee and other sweetening
  • unsweetened almond milk or coconut milk — I like Silk and So Delicious brands because there is no carrageenan. I use this for coffee at the office.
  • greek yogurt — I’ve been getting Chobani 100 recently because it’s all natural and only has 7 g of sugar; that’s half the sugar of other greek yogurts, unless they are plain. I’m not really a fan of the plain, so I consider this to be pretty good! I have these as a snack or part of my lunch.
  • fruit — for snacking or to pair with lunch
  • organic gluten-free superfood crackers — I am LOVING Mary’s Gone Super Seed Crackers. I usually have a few with lunch.
  • organic bars — Also loving Pure Organic bars (banana coconut and chocolate brownie). I have these on hand for when I need a snack between breakfast and lunch.

Other great staples:

  • organic baby spinach — for salads and smoothies
  • organic dark chocolate — for a delicious treat that’s also nutritious. I LOVE this organic, nonGMO, fair-trade and soy-free THEO dark chocolate made with coconut!

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  • nut butter — this vegan Earth Balance Coconut Peanut Butter is amazing. It has no sugar and is made with coconut oil. I like to either have some with my Mary’s Gone Crackers or have a little scoop before I head home to workout.

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  • nuts — it’s always good to have these on hand. I usually go with roasted unsalted almonds but am now trying a cashew pistachio almond mix from Back to Nature — made with these 3 nuts and sea salt.

I like to pack a salad for lunch and aim to have some meat with it, like chicken or a turkey burger. But when I eat breakfast at 5 am and eat dinner at 6:30 pm, a simple salad at 11:30 am is just not enough. And that’s okay. So I aim to have a source of protein around 9 am, when I start to get a little hungry (a yogurt, a bar or some nuts), and I have some crackers and fruit or a yogurt with lunch, depending on what I had for a snack. I have a pretty big lunch, but I need that to get me through the rest of my day.

I then try to have a little something before I workout since I don’t get home til about 4:30 pm. This could either be a scoop of peanut butter, a handful of nuts, a banana with peanut butter or simply a piece of fruit if I am doing something light like going for a bike ride or taking a walk. Fueling up before a workout helps your body prepare for the workout ahead and can actually lead to burning more calories during and after your workout. It also helps me from being ravenous by the time I eat dinner.

We cannot be afraid to eat or underestimate the power of our food — our bodies need nourishment from good food.

I dedicate 12 hours a day to work alone between commuting and being at the office. Adding in a workout and anything else that comes up in the evening adds up to a long day! But I’ve adjusted quickly and amazingly. I go to sleep early, eat smart and workout regularly; all of which have helped me tremendously. I could not do this if I did not take the time to plan. Sure, sometimes I don’t want to prepare my lunch the night before, make my breakfast or stop at the store after a full day’s work, but I do it because I know the next day I am going to say to myself, “Thank goodness I went to the store,” when I get hungry at work or “I am so happy my breakfast and lunch are already made,” when I’m getting into my car at 4:50 am.

Planning will make or break you. You either suck it up and do it or wish you had later on. Which would you prefer? And when you get hungry at your desk, it’s nice to know you have this waiting for you in your drawer /in the refrigerator:

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I hope this encourages you to prepare and choose wisely!

Good food, good tips, good moves, good for you

xo Kim, Running on Good

How to Recover from Vacation the Healthy Way

Recovering from vacation the healthy way.


We often return from vacations, weekends away or long holiday weekends feeling like we need to turn up our healthy habits and recover from the weekend damage. The 4th of July is just around the corner so it’s the perfect time to be discussing this. I also just returned from vacation and implemented these methods to bounce back to my pre-vacation self.

In order to bounce back, you do not need to go to any extremes. That means no skipping meals, no 3 hour workouts, nothing like that. All you need to do is get back to your regular routine and stick to this guide: 

1. Workout hard. I don’t mean go crazy or do something you aren’t trained for. I simply mean work your hardest. Do not half-ass it. I’ve recently been working out for 1 hour, going hard for probably 45 minutes and using the remaining 15 minutes for my in-between rests and stretching at the end of my workout. Intensity is more important than duration and will give you better results faster. HIIT workouts are a great way to do this. I will provide more details about my workout below.

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2. Eat 3 meals a day. Eat a nutritious and satisfying breakfast, lunch and dinner. Shy away from snacking. I will outline what my meals are typically like below.

3. Snack with a juice. I lied a little bit. You can snack and you should snack. But only on one thing — green juice. It can be fresh or an organic cold-pressed juice like SUJA, Evolution Fresh, Blue Print or something else like that. But make it organic and cold-pressed. Also look for a juice with greens and lemon. Wheatgrass and ginger are good things to look for too. IMG_3444   IMG_3718IMG_4138

If you do this for 3 days, you can do a green juice on your first and third day and another kind of vegetable juice on your second day. Something like beet or carrot with apple is a great choice. (click images to enlarge)

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4. Drink lots and lots of water. Drink. Drink. Drink. Try to drink half your body weight in water. So if you weigh 130 pounds, I want you to drink 65 ounces of water throughout the day. It also helps do drink a full glass of water first thing in the morning upon rising, before each meal and before bed. This helps with digestion and is really good for your internal organs.

5. Add lemon and/or mint to your water. I prefer to drink plain water when I first wake up, before I eat and before bed. My other water, throughout the day, typically has some mint leaves or lemon slices and mint leaves. Both are great for cleansing the body, fighting off cravings, healthy digestion, detoxifying and work as natural diuretics.

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6. Sleep and be patient. Try to get 8 hours of sleep each night and just be patient. Your body needs time to get back to its “normal.” It will take a few days, maybe 3-4. You can follow this guide for as many days as you like. You can even use it as a guide for weight loss.


In more detail…

The workout: I typically start my workouts with some form of cardio. I do this because I enjoy it and it makes me feel good. If you hate cardio, make sure you at least warm up with a brisk 5 minute walk, some jumping jacks, some squats and a side-to-side step with a punch. You want to move and target as much of your whole body as you can to lubricate the muscles.

My cardio is usually running, but I injured my heel a few weeks ago and cannot run. Therefore, I’ve been biking for cardio. I go on the spin bike and bike for 20-30 minutes depending on the day. I do intervals of moderate to high intensity. I’ve typically been doing 20 minutes because my HIIT and strength training circuits are pretty tough and I want to reserve some good energy.

My circuit or HIIT session for the day is one of the following: (I rotate and sometimes mix it up)

  1. Either the leg, arm or ab workout from Kayla Itsines’ free workout guide. You can download it from her website — go to download now.
  2. The drill pictured above from SWEAT Fitness. I do it twice through along with the following drill.
  3. A 2 move drill of squats and squat thrusts. You will do a decreasing count of the two moves in circuit form. If you workout regularly, I’d say you can start with a count of 15 and do another 5 or 10 if you complete it and feel you can do more. Better to be safe than sorry! Okay, so you do 15 squats (weighted or not) followed by 15 squat thrusts, 14 squats followed by 14 squat thrusts, 13 squats followed by 13 squat thrusts… until you get to 0. Make sense? Do it and do not stop until you get to 0.

The meals: If you have a healthy routine, get back to it. If you need some guidance, this is what I usually do for breakfast, lunch and dinner:

  • Breakfast: Superfood Protein Oats — cook oats with egg whites, 1 tsp coconut or coconut palm sugar, 1 tbs Nutribullet SuperFood SuperBoost mix (chia, goji, cacao, maca), 1 tbs organic almond butter or peanut butter, 1-2 tsp ground flaxseed or wheat germ and 1 diced banana. To make the oats with egg whites: cook your oats for close to 2 minutes, whisk in 1 egg white or 1/4 c egg whites and cook for another minute.
  • Lunch: Big Green Smoothie — spinach, fruit (usually 4-5 whole strawberries, frozen mixed berries, frozen peach slices and/or cantaloupe — just mix up what you want), 2 tbs hemp protein or 1 scoop of your favorite protein, 1 tbs Nutribullet SuperFood SuperGreens, 1 tbs Nutribullet SuperFood SuperBoost or Fat Burning Boost or Energy Boost, coconut water and unsweetened almond milk.
  • Dinner: Salad with Veggies and Chicken — I like to make a big salad loaded with organic romaine lettuce, organic carrots, organic tomato, organic cucumber and top it off with some almonds and organic raisins. This has been my favorite way of making my salad as of late. I love the tiny bit of sweetness that the raisins add. I get Earthbound Farm organic raisins and use 1/2 a box per salad. If you don’t like raisins, you can simply slice and toss in some grapes. Pineapple is also a nice addition. But choose 1 fruit, no more. I also use 1 whole heart of romaine, so this is a big salad. I then dress my salad with some organic extra virgin olive oil and organic balsamic vinegar. Yum!

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  • If you need more — Like I said above, I suggest you have a juice somewhere in your day. I typically have mine somewhere between lunch and dinner. If you need some more sustenance, that’s perfectly fine. Here are some things you can have with your juice to hold you over until dinner:

1. Raw Revolution Bar — they sell full size and minis! Perfect. I love Spirulina Dream.

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2. Two Mom’s in the Raw Granola Bar — only have 1/2

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3. Quest Bar — choose a flavor without sucralose! My favorites are chocolate peanut butter and double chocolate chunk. If you like Quest bars, have 1/2 alongside your smoothie and the other 1/2 alongside your juice.

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4. A small handful of nuts and/or seeds — whatever you like but make sure there are no added oils. You simply want the nut or seed. That’s it. These are my favorites:

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With this you should be good. Stick to your workouts, healthy eating and water drinking for 3-4 days and you should bounce back to normal pretty fast! And remember to take rest days with your workouts. After 3-4 days, take a rest day. Your body needs to recover. Rest by walking, taking a yoga class or just spending the day out and moving around gently. Recovery without any extremes… that’s the way to do it!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

 

 

Staying Active and Eating Well on Vacation

Staying Active and Eating Well on Vacation. Warning: this is a long post. 

This time last week, I was in the heart of my vacation in Bar Harbor, Maine. It was amazing. Everything about the vacation fit me and my boyfriend, Chris, so well — the food, the atmosphere, the views, the activities. Ah, the food… one of the biggest stressors pre and post any vacation is usually food or the aftermath of the food. So how do we enjoy our vacations, eat right for our bodies and enjoy the food of the vacation all at the same time? Easy in theory but more difficult in practice — plan, plan, plan. And have self-control. If you plan right and have some willpower, you can stay in control and have a deliciously balanced vacation. Other than securing our ferry and motel, the one and only thing I planned for was eating. More on that in a bit. First, you have to plan and make time for exercise.

Staying Active

Depending on your vacation, you may not even need to carve out time for this, but if your vacation is going to include a lot of beach or poolside lounging, wake up a little earlier and fit in a workout. I don’t care if it’s for 20-30 minutes. Do it. You can do a HIIT workout consisting of a mixture of your favorite exercises or follow the 10 minute total body workout I put together. Warm up by doing some light low-impact moves like easy side shuffles with a punch, light jumping jacks, light squats or going for a 10 minute walk. Then do a 10-15 minute HIIT session and cool down by walking around for another few minutes and stretching. After 30 minutes, you’re done and can go have breakfast with your family. Wherever you are staying, have bananas or some other kind of fruit with you so that upon rising you can have 1/2 a banana or a few pieces of another fruit, drink a cup of water and get to your workout. Always warm up for 5-10 minutes before your workout. If your hotel as a gym, then get down there and do something you like for 30 minutes. Once you’re up, you’ll realize how happy you are that you are making the time to do this and you’ll be more likely to make good decisions for the rest of the day. I strongly believe that laziness fuels weakness and excuses. Those 30 minutes are worth so much more than the 1 minute of dread it takes for you to turn your alarm off and actually pull yourself up out of bed. Trust me. If you have an active trip ahead of you, like I did, you won’t even need to carve out time for a workout.

We didn’t plan much ahead of time regarding activities and sites, which we were both really happy about by the end of the trip. Everything worked out so organically, it served as our relaxation on the trip. Other than that, we were pretty exhausted. We hiked every day for at least 2-3 hours and were typically out and about from 10:30 am-5:00 pm; on our last day we were hiking by 7:45 am and returned back for showers before dinner at 6:00 pm. Our active days made us feel strong and good. We both felt like we got our workout in, so we didn’t feel the need to set aside time for that. This helped us out a lot because we got to workout while having fun, being adventurous and taking in some incredible views. Just look at this:

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Hiking for 2 hours while looking at scenery like this? No problem. In case you’re interested, I took these images in Acadia National Park while hiking. The first image is from hiking the cliffside off of Sand Beach, and the second image is on the Carriage Road after we hiked 4.7 miles on the road and around Witch Pond. On the loop back, we came to a stone bridge and found a little path off to the side that led to the stream below. This was the view of the bridge from below:

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Our oceanside trail off of Sand beach was somewhere between 2-3 miles and by far our favorite trek. The cliffside was breathtaking. If you want info on Bar Harbor and Acadia, e-mail me and I can give you tips for spots to hit in the park and restaurants to eat in town! Speaking of restaurants and eating, let’s get to the food planning. Remember, we’ve already established that you are getting in some exercise on your vacation, whether it be established workouts or other activity like hiking. Now, how to plan your meals.

Eating Well

First, you have to be prepared for your trip. Chris and I had a 9 hour trek to Bar Harbor from Long Island. This was the distance we covered:

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So naturally, I prepared by food shopping before we left. I bought food for us to have in the car and in the room during our stay in Bar Harbor. Our motel had a complimentary continental breakfast, which we all know can be hard to navigate, so I thought about how to deal with that when I saw what was there. I figured there are had to be something we could eat there, so I didn’t stress too much about it. But I made sure I had bananas and granola with us so we could have cereal with banana slices just incase. This is what I bought for our trip:

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Step 1: Food Shopping — bring healthy options with you for the car, the room and snacks for your active days.

  • Organic Celery
  • Pure Coconut Water
  • Bananas
  • Granola
  • Organic Yogurt Tubes (2 boxes of 8)
  • A Brita water bottle with a filter
  • Enjoy Life Chocolate Chunks
  • Pistachios
  • Almonds
  • Organic Raisins
  • Organic Grapes

I probably should have gotten 2 bottles of the coconut water, we drank that fast. And some melon would have been good too, but we did well. I also bought organic carrots but they ended up going bad, so I ditched them. We also had a box of Quest bars, chocolate peanut butter flavor (no sucralose), that were great for after our hikes. We always ate a meal before we got in the car. Don’t start your trip off hungry. In the car, I made a trail mix with the pistachios, chocolate and almonds that tasted amazing and was great for filling us up. Chris left this trip with a new found love for Zico coconut water and Enjoy Life chocolate. He declared that the ice-cold coconut water was the best thing he’s ever had, haha. Dramatic, maybe, but it is pretty great. In the car, each of us also had a banana, a yogurt or two, some grapes, celery and a Quest bar (1 full one on the way there, half on the ride home). These things were great to pick on because they were satisfying and refreshing. We didn’t feel gross after being in the car munching on junk.

Step 2: Meal Planning — choose 1 meal a day to have what you want and have dessert half of the time.

This was a system that also happened organically. I did not plan for this, it just happened as I tried to be systematic and smart with my food choices. The night we got to Maine, it was 9:30 pm and we had been traveling all day. I had a healthy breakfast and lunch, with those healthy snacks along the way. We hadn’t eaten a real meal in roughly 10 hours. So I decided, “Tonight, I am eating whatever I want.” Before leaving for our trip, I had worked out for 10 days straight and ate very clean. I felt zero guilt about diving into whatever I wanted that first night. I was starving and my body was in good shape. This wasn’t going to kill me.

*Important: DO NOT STRESS. Stress will do more harm than good. If it’s going to stress you out, that is your que to skip it. 

That first night we shared mussels and tortilla chips with guacamole. Not too bad if you ask me. We didn’t go for anything deep fried or huge. For our meals, we both had lobster rolls. I was not leaving Maine without eating a lobster roll. End of story. So I ordered a lobster roll that came with a side of sweet potato fries and a pickle. I also had a margarita with several glasses of water. For dessert, Chris got an ice cream cone and I got gelato. Mine was seriously an amount for a 6 year old. It was a single scoop of chocolate-hazelnut alongside a single scoop of coconut. Naturally, I had some of Chris”s ice cream cone because it was huge. Counting that first night, we were traveling and vacationing for 6 days. I decided that I was going to have dessert for the first 3 nights and skip it the last 2 nights and the day we traveled back home. I did this because we had a very active trip and I wanted to return feeling the best I could — I could hike off that dessert throughout the trip, right? Yeah.

So you’re only having dessert half the time. A 6 day vacation  = 3 nights of dessert. How to have dessert without going overboard:

  1. Choose something you REALLY want. That first night, I gasped a little bit seeing the gelato. I love ice cream, but I LOVE gelato. So I got gelato. It was a small amount, so a few licks of Chris’s ice cream didn’t freak me out.
  2. Don’t be afraid to share. Our second night, Chris and I shared desserts. We ordered a blueberry apple crisp (something that also wasn’t big at all) and a chocolate mousse. We shared both, giving each of us a reasonable portion of dessert while getting twice the flavor.
  3. Make it count. This is really just emphasizing the importance of getting what you want. Getting what you absolutely love and want one night will be so much more satisfying than eating dessert for 5 nights. More satisfaction and less guilt. My 3rd and final night for dessert, I got a medium sized vanilla soft-serve ice cream in a cone dipped in dark chocolate. This is my simple dessert dream come true. I was so delighted and satisfied with this, opting out of dessert for the next 3 days didn’t phase me at all. Seriously.

Your dessert tactic is under control. Now let’s focus on those meals.

If you can, stick to 3 square meals as best as you can. Chris and I always had breakfast and dinner. We had 4 full days in Maine. We went out for lunch twice and had a make-shift lunch out of the foods I brought with us twice. The two days we had a make-shift lunch, we also had a small snack between lunch and dinner. Remember, we were also hiking for hours and out all day. With this system, I chose 1 meal a day to eat whatever I wanted that would typically be not 100% healthy. That doesn’t mean I lost all control and ate some deep fried battered meal. No. I just didn’t think about it as much once a day.

This is how it generally worked:

1. Breakfast: continental breakfast of hard-boiled eggs, 2 bananas and granola cereal. Continental #1 = 4 hard-boiled eggs and 2 bananas; Continental #2 and #3 = 1 hard-boiled egg, 1 banana, and granola cereal with 1 chopped banana. Out to breakfast 1 and 2 = Vegan Oatmeal Apple Spice Pancakes:

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This was 2 vegan oatmeal pancakes topped with fresh applesauce and chopped walnuts. No butter and no syrup. I never put either on my pancakes when I’m at a restaurant because it’s not the kind I would have at home. I opt for grass-fed butter and 100% pure maple syrup. I don’t trust the butter or syrup at restaurants, so I skip it. Plus, I didn’t need it with these pancakes thanks to the applesauce.

2. Lunch: we went out to lunch twice. Lunch out #1 = salad and a crab wrap (after continental breakfast #1). I got a salad as an appetizer a lot. I wanted to have some crab while I was in Maine but didn’t want another buttery roll, so I went with a wrap. It was a wrap consisting of lettuce and a light crab salad with a side of potato salad. I actually gave some to Chris. It also came with a kale leaf and lemon, so I drizzled some lemon on the kale and put a scoop of the potato salad inside to make another mini wrap. Delicious. Lunch out #2 = grilled halibut with vegetables and lobster mashed potatoes (after an extremely early morning, hiking, pancakes, mini golf, walking and preparing for a second hike).

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This was awesome. We started with steamed clams and a beautiful salad that was 1/2 an avocado filled with crab salad on a bed of greens. Then this was topped with almond butter, which was actually real butter with slivered almonds atop a grilled slice of pineapple. See how deliciously you can eat without feeling guilty? Planning rocks. Make-shift lunch consisted of a Quest bar, grapes and celery. We then would snack on the trail mix I made and have a yogurt. One day we actually went to an all-natural food shop and got green smoothies! That served as our snack instead of the trail mix that day.

3. Dinner: I had 4 dinners in Maine after our first night with the lobster rolls. Dinner #1 = Salmon, wild rice and asparagus.

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This was so filling and nutritious. On top of the salmon is a kalamata olive salsa. Yum. Before this we started with mussels again. I love mussels, and I had to get them once or twice while in Maine. Dinner #2 = a grilled veggie and hummus whole wheat wrap with chicken. This meal was our cheap meal, so I didn’t get seafood. This was also our night to let loose a bit. We started with quinoa tabbouleh, very healthy, and nachos — not healthy. I got my wrap and my final dessert that night. Dinner #3 and #4 = LOBSTER. Were you waiting for this? Saying what is wrong with this girl not getting fresh lobster in Maine? I spent the last 2 nights eating a 2 lb. lobster. I hadn’t had a fresh lobster in 10 years. Crazy, I know. I didn’t get any special lobster dinner with 3 courses. I started with a salad and then got a simple lobster dinner consisting of a 2 lb. lobster, 1/2 an ear of corn and a leaf of kale. I also forgot to take a picture of my lobster. Both times.

I was just so excited to eat it, I completely forgot. Which I’m going to say is a good thing. I was having a nice dinner with my boyfriend, sitting outside by the water on our last night with my heart set on snapping a picture beforehand. Instead, I completely forgot. We looked at the water, talked and ate delicious food. I’m happy I forgot to take a picture. I think it means more that I forgot. Out of all the times we ate, I only remembered to take a picture 3 times. Meaning, I was having such a great time in the present that I completely forgot to snap a picture for this blog. And that makes me happy. Which brings me to my third and final point…

Be happy and relax.

Don’t stress. This will do more harm than good and may even make you more inclined to make unhealthy choices. I know this post was very long and not so much a step-by-step guide, but I wanted it to be integrative. I want you to see how I ate amazing food, ate what I wanted but also fit in healthy options while I was on vacation. I hope the way I laid it out makes sense so that you can use it as a guide for when you go on your own vacation. There really are only a few simple rules to follow:

  1. Make sure you exercise every day.
  2. Eat dessert only half the time and make it count, while not going overboard.
  3. Choose 1 meal a day to loosen the strains; best to choose either lunch or dinner.
  4. Aim to eat 3-4 times a day: 3 square meals or 2 larger meals (breakfast and dinner) with 2 smaller ones in between.

One last point… drinks!

Have you been wondering about cocktails and drinks? I am not a regular or heavy drinker, so this comes easier to me. I have 1 drink a day while on vacation. My last day I had 2 but they were far apart. I chose to have 1 margarita each night with my dinner. Actually, one night I had wine instead of a margarita and it made me so much more dehydrated, so I stuck to margaritas after feeling that. On my last day I had 1 margarita with lunch and 1 with dinner. I could have skipped the one at lunch because I didn’t feel so great at the beginning of our second hike with that in my system and the sun beating down on me. So ladies, that’s how I do it — 1 or 2 a day. If you want more, I would say swap a dessert for a drink one night. Therefore, typically go with 1 or 2 drinks or skip dessert and have a 3rd. If you are going with 3, I would say have 1 with your lunch and your other 2 with dinner. I wouldn’t suggest drinking more than that. But that’s me. It’s up to you. This system also worked with Chris. He typically had 2 beers with dinner, and he only drank twice at lunch. One day he had 1 and felt fine, the final day he had 3 at lunch and did not feel so good, haha. So remember, less is more. You will enjoy it without feeling like crap. You too, guys. For guys, I suggest 1 beer if you go out to lunch and then 2 at dinner, tops. 

These guidelines should prevent you from overdoing it. To help yourself out even more, drink lots of cold filtered water and try to get some citrus or mint water if you can. Our continental breakfast had fresh citrus water with orange and lemon. I have a mint plant and should have brought some with us, but I’ve just been having it since I’ve been home. Mint is great for fighting cravings and feeling light and refreshed. Coconut water is great for when you’re outside a lot, too. Hydrate and replenish.

Tomorrow I will be posting “How to Recover from Vacation.” This will be a full guide on how to eat, drink and work your way back into your routine and normal size. If you come back from vacation weighing a little more than usual, it’s likely just water weight. In 2-3 days, you can be back to normal. Trust me. It’s best to avoid the scale immediately after vacation and traveling. Give your body 3 days to adjust and get back into the swing of things. The important thing is to enjoy your vacation. Be smart, well planned and you’ll have nothing to fear.

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

How to Reach Your Goals by Summer

Hey everyone,

Most of you know that I am a big fan of Karena and Katrina of Tone It Up and all that they do. Yesterday, April 27th, launched the beginning of their annual Bikini Series, and I am somewhat taking part so I can reach a few important goals by June 21st, the first day of summer.

After following an 8 week training plan last year to prepare for my first 10k and a 6 week lifting program from Women’s Health, I sort fell in love with multi-week plans. While I don’t follow Karena and Katrina’s plans religiously, these girls are great leaders and motivators. They have tons of great workouts and recipes, plus they like to run!

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I wanted to share my goals with you and hopefully inspire some of you to make your own list of goals to achieve over the next 8 weeks. I picked very attainable goals with one of them being a bit more heavy than the others: securing a full-time job.

How to Reach Your Goals:

The key to achieving your goals is setting goals that are attainable and going after them one or a few at a time. Ideally, one at a time is best, but it depends on what your goals are and whether they are short-term or long-term goals. You can achieve short-term goals while still working towards a long-term goal, resulting in you achieving multiple goals!

That’s what I am doing. I have 5 goals to achieve over the next 8 weeks. There’s a mix in long-term/short-term and how I even go about achieving these goals. So I feel confident that by June 21st I can have all of these goals completed. Here are my goals to reach by June 21st:

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  • Reach 150 miles between running, swimming, biking and walking (it’s important to mix it up!)
  • Run 8 miles straight
  • Read 2 books ( I have had no time to read lately! But I want to make the time because it’s important to me)
  • Secure a full-time job
  • Take a trip (planning in the works)
  • Inspire someone

I had to think very carefully about what I wanted to my goals to be. I thought about where I want to be in a few months, how I can make that happen and what goals were really important to me right now. I thought about things I’ve never done before, things to keep me honest, and ways I can work in some enjoyment. And although the goal of finding a full-job is heavy and stressful, I’m motivated to make it happen. Another big factor in goal setting is to not feel overwhelmed.

How to Reach Your Goals:

It’s ideal for your goals to motivate you, not intimidate you. Don’t try to make all your dreams come true at once. That is incredibly overwhelming and very hard to accomplish. Take it day by day, goal by goal and you will find yourself accomplishing amazing things. A good place to start is by setting 2 short-term goals and 1 long-term goal, then working to achieve them. Your short-term time span can be anything from 1 week to 1 month, but plan it out first. Which is it going to be? I recommend short-term goals in a 1-4 week time span because that achievement is important. You will be reinforced by it. All those little goals will add up to a HUGE sense of pride and achievement. And if all your goals are related, those short-term goals will help you achieve your long-term goal. Before you know it, you will be one giant success! 

We have 8 weeks; we can do this! What will your goals be? If you want to take part, you can sign up for the Bikini Series and e-mails at Tone It Up. Use the hashtags: #100BySummer or #150BySummer (depening on your goal) and #CreateYourSummer to connect and follow other Tone It Up girls + Karena and Katrina! Partaking in a series like this, with such a big community, is the perfect way to stay motivated and honest so that you can achieve meaningful, attainable goals by summer.

How to Reach Your Goals:

Love the idea of a community + support but don’t think Tone It Up is for you? No problem! Come together with a group of friends or family members and you can create your own support group. Make a group on Facebook and post status updates, inspiration or just be there to talk and support one another. Or you can do the same thing through e-mail. Having a support group is a huge deal when it comes to achieving goals and once you experience the love and support of others, you’ll see how much of a difference it can make. 

The first day of summer is June 21st — more than a month away! There is plenty of time to achieve your goals and show yourself what you are capable of. Let’s get to it.

Good food. Good tips. Good moves. Find YOUR good.

xo Kim, Running on Good

If you enjoyed this post, you may enjoy the following posts by my blogging friends from around the web regarding balance, positivity and change. One of them may help you reach one of your personal goals!

  1. How to Think Positive in 10 Easy Steps by Mind Body Oasis
  2. Changing Our Relationship with Food by Lindsay Dahl
  3. 5 Ways to Find Healthy Balance as a Stay at Home Mom by Cheerfully Imperfect

Go from Sweaty to Swanky in Just 15 minutes with Glam&Go!

Everyone loves the feeling they have leaving the gym after a great workout. The thing nobody loves is how they look leaving the gym. No one wants to show up to work, class or a meeting looking sweaty or half put together. With Glam&Go, you no longer have to think of looking great and fitting in your workout as a choice between one or the other. Glam&Go is the express blow-dry bar specializing in 15 minute dry wash & blows, braided styles and 30 minute wet-to-dry signature styles — all from the convenient location of the spa and gym. Currently located in NYC, Stamford, Miami and Baltimore, Glam&Go is certainly making itself known.

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The Glam&Go mission is to provide high quality service that is accessible and affordable. Keeping your wallet fat while you sweat and slim down. You may not have the cash to indulge in Glam&Go after every sweat sesh, but it is ideal for the day you have a big meeting, a presentation, an event or when you just feel like treating yourself. As a nutrition and wellness consultant, I think of reward as a pretty big deal. You set goals, you accomplish them and naturally, you’d like a reward.

Other than the reward of looking your best, it is smart to indulge in something that makes you feel great but doesn’t prevent you from reaching your next goal or diminish the goal you just reached. Think: buying yourself a new shirt, getting a mani/pedi or getting a stylish blowout from Glam&Go after you crush your workout. These rewards are more rewarding than a piece of cheesecake and help break the unhealthy habit of rewarding yourself with food. Food is meant to feed and nourish your body, not to be treated as a prize. Glam&Go is the affordable luxury for the busy and active woman who is constantly working towards her goals.

Glam&Go dry wash and blows run at $20 and full wet-to-dry blowouts, where ‘you shower, we style,’ are $35. Below is the current Glam&Go menu.

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Click to enlarge

In NYC, Glam&Go is located in several spas and gyms, but as settings do differ, placement will depend on the location. Glam&Go can currently be found at the following locations:

  • exhale Upper East Side, New York, NY
  • Sports Club LA/NY – Upper East Side, New York, NY
  • The Setai Club on Wall Street, New York, NY
  • The Mercedes Club, 54th Street, New York, NY
  • exhale Stamford, CT
  • exhale at the Lowes Hotel, South Beach, FL
  • exhale at The EPIC, Miami, FL
  • The Merritt Athletic Club, Canton, MD
  • The Merritt Athletic Club, Fort Avenue, MD

Coming soon to:

  • New York Athletic Club
  • Hearst Tower
  • Bank of America Tower
  • exhale Bridgehampton

For more information, plesase visit the Glam&Go website and/or the Glam&Go Facebook page. Making each woman’s busy schedule a little less busy, Glam&Go is certainly raising the bar.