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

 

 

Egg Muffins Recipe

The other night, I needed a quick and easy dinner. I tacked on a second workout before leaving work, so when I got home I wanted a no-fuss dinner. Lightbulb! Egg Muffins! Protein, vegetables, and a little coconut oil… perfect.

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This really worked out great. I mixed everything, threw it on the oven, took a shower, waited 10 more minutes and was then sitting down to dinner. No fussing, no 20 minutes cooking in the kitchen, and no grazing around while I starved. I got my shower done, into my PJs, dried my hair a little, and ding! dinner was done. Clearly, these are designed for breakfast, but I like to break the rules of being conventional. Food is food. Eat what is good and what works for you, who cares if it’s a “breakfast food” or “dinner food” or anything else.

You can serve these by themselves, with another vegetable, a side of brown rice/quinoa mixed with mushrooms or if you have kids, add some organic shredded mozzarella cheese into the mix and pair this with a fun smoothie like organic milk/peanut butter/frozen banana and you’ve got yourself a pretty cool dinner! These are super healthy and a time saver.

How to make:

  • Whisk 2 whole organic antibiotic free eggs in a large bowl (# of eggs typically yields # of muffins; I did 2 eggs and got 2 muffins)
  • Finely dice any vegetables you want (tomato, cucumber, broccoli, peppers, kale, spinach, onion, etc.) and add to the whisked eggs
  • Add flavor with organic minced garlic, Real Salt, pepper + any seasoning you enjoy (don’t be afraid of adding too much flavor; less is NOT more in this case)
  • Optional: add organic shredded cheese into the mix
  • Whisk and spoon into muffin tins greased with coconut oil (adds amazing flavor, too!)
  • Bake at 350 degrees F for at least 30 minutes (watch for edges to brown and test with a toothpick)

I drizzled a little organic ketchup on mine and enjoyed every bite. Hope you try these out on your busy mornings, afternoons, or nights! They’re great to play around with because you can truly add whatever you want. Explore, play with your food, and enjoy!

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

xo Kim, Running on Good

Is there an organic egg shortage? Read this article by my blogging friend, Lindsay Dahl, to learn more and find out what we can do about it! 

If you enjoyed this post, you may also enjoy this post for a delicious egg souffle by my blogging friend, Ribas with Love.

Chicken and Vegetable Stew with Mushrooms and Quinoa

I looove stew. Like really, really love it. It’s been freezing here in New York for what feels like 6 months, so I was pretty pumped to get this stew in the crockpot and have a hot, healthy dinner. And then have leftovers. I don’t have to cook dinner tomorrow night? Sold! Although, I think this stew pretty much sells itself.

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I went off the recipe for my Chicken and Squash with Quinoa and made the following alterations:

  1. Omitted the butternut squash entirely because I had none
  2. Used 4 cups of organic low-sodium chicken broth + 1 regular sized can of organic tomato sauce for the broth (not a jumbo can of tomatoes)
  3. Added about 5 organic potatoes
  4. Added sliced mushrooms (I just broke them into pieces and threw them in, as many as I wanted)
  5. Added a ton of organic baby carrots (almost a whole bag)
  6. Omitted the parsley and oregano and seasoned this with Real Salt, cracked pepper, and dried basil

*Everything else is the same. I cooked it on high for about an hour and a half, then left it on low for another hour and a half.

Both versions are delicious. Stew is so awesome because you really don’t even need a recipe. You could easily throw something together with a broth/base + meat or beans + loads of vegetables + seasoning and you’ve got yourself a stew that, I guarantee you, will taste good. The chicken is out of this world. I’m sorry to the vegetarians and vegans out there but chicken out of the crockpot is just heavenly—tender, juicy, and so full of flavor. The crockpot is the best way to cook any meat, hands down. Organic/grass-fed/local/antibiotic-free meat, of course. 😉

Give this stew a try! It’s as delicious as it is colorful, and what’s better than that? If you like this colorful picture and would like to see more, follow me on Instagram @runningongood [preview available to the left, to the left, everything you own in a box to the left <—- that, ironically, makes a little bit of sense] XOXO

Fall Recipes

There is no season that I love as much as Fall and the food that comes along with it. From pumpkin to various kinds of squash and sweet potatoes, what’s there not to love?

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The other night I had a great dinner made up of pork, that I covered in all-natural unsweetened apple sauce and peas, steamed broccoli, and a baked sweet potato. I saved the sweet potato for last, cut it up, and drizzled on some organic grade A pure maple syrup. It was amazing; nature’s candy!

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Last night I wanted a lighter dinner, so I baked some spaghetti squash. I cut my spaghetti squash width wise because it is so much easier than cutting it length wise. After cutting it in half, you just have to scoop out the pulp and seeds, then it is ready for you to dress it up! I rub some coconut oil into each half and in sprinkle Real Salt and cracked pepper. I use coconut oil for several reasons: 1) it is safe for high heat cooking and baking, unlike Olive Oil which should only be used at room temperature; 2) the many health benefits; and of course, 3) the taste! I ate my squash with some steamed spinach and black beans. It was such a great mix of flavors and textures!

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What I Ate Wednesday

I have two dishes to share from yesterday, post-workout Greek yogurt and a very veggie dinner plate.

This isn’t all I ate yesterday. I always eat breakfast, lunch, dinner, and usually a small snack or two. These are just two pieces of what I ate yesterday that were really good and healthful, so I want to share 🙂

First up is the Greek yogurt. To make this I used:
1) 3/4 c Fage Total plain Greek yogurt
2) 1 tsp organic cacao powder
3) cinnamon, as little or as much as you like
4) a few drops of liquid stevia

~ All you have to do is put everything in a bowl, stir, and enjoy! I paired this with some baby carrots and a gala apple. Delicious. The yogurt almost tastes like a pudding. [300 Calories and 15 grams of protein]

Next up is the vegetable plate. I bought a package of fresh vegetables from my grocery store called a Primavera mix. It had:
1) yellow and green squash
2) broccoli florets
3) yellow, green, and red peppers
4) onion
5) black olives
6) what looked like pine nuts but I’m not sure
7) and I added some baby spinach

Unfortunately, the contents weren’t labeled, so I don’t know what that little pine nut looking ingredient was.

~ I picked out the black olives and ate them first 🙂 then I put all the vegetables from the package in a steamer and added some Real Salt and cracked pepper. A few minutes before I took it off the stove, I added in the spinach because it cooks so quickly. Lastly, I put it on a plate and stirred in 1 tbs of hummus. The hummus melts and makes a light but tasty sauce. It’s so good and adds a bit of protein. I also ate an Applegate Organic beef hotdog. My guilty pleasure, but they’re so much better than “regular” hotdogs–gross. [250 Calories for everything: olives, veggies, hummus, and hotdog! The wonder of bulking up your meals with vegetables!]

Here they are:

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Guacamole Chicken Sandwich

Mmmm…Guacamole Chicken sandwich! Great for lunch, on-the-go, or a lazy dinner. Made with an Ezekiel English muffin, guacamole, Applegate organic chicken breast, sliced tomato, and arugula (can sub baby spinach or any other green you like).

You can also make this a hummus chicken sandwich by subbing humus for the guacamole. Another one of my favorites!

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Steamed Mushrooms and Zucchini

After having a meal-sized snack this afternoon, I toned it down with a very light dinner. It was simple, tasty, nutritious, and quick. It was steamed mushrooms and zucchini (organic–zucchini is one of the “dirty dozen”, high GMO foods) with minced garlic and a drizzle of Bolthouse Farms Balsamic Vinaigrette dressing.

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I simply steamed the mushrooms and zucchini together in a steamer along with the minced garlic and waited for them to be a consistency that I liked. When it was on my plate I drizzled on a touch of dressing and that was it! You could add a tiny pinch of salt and pepper or any other seasoning that you like and think would work well. I chose not to because I had a little salt on my popcorn earlier and decided the dressing and garlic was enough flavor for me. But you decide! You may choose to drizzle on some olive oil, instead. If so, you can sprinkle on some salt, pepper, and maybe some onion powder or red pepper flakes.

A mushroom and zucchini base is a great thing to work with in the kitchen because the flavors are very mild, therefore you make the flavor with what you choose to add. Decide on a flavor scheme and give it a go! I go very light and simple with my dishes, you may need a little more flavor and that’s absolutely fine. Don’t be afraid to test some flavors out. Just be wise: start out with a little and use flavors you are familiar with and trust. You can use this dish as a small, light meal like I did, or you can make it a side dish to a protein-rich food like baked chicken. It is very versatile!