Go for a run!

Start your day by going for a run or a jog!  It is one of the best exercises to stay fit and is great for burning calories!  Did you know that running burns more calories than swimming or rowing?

Even at a lower intensity, one hour of running/jogging can burn between 450-600 calories.  It's different depending on weight- there are calculators for that online.

Benefits of running/jogging:

• great for the cardiovascular system
• maintains an overall toned body
• builds stamina and endurance
• great exercise for weight loss
• burns tons of calories
• reduces stress

Things to keep in mind before/while going for a jog or a run:

• wear good supportive shoes when running on concrete
• running along the beach in sand is great too and that can be done barefoot if you prefer

•  keep hydrated! 
• if you feel your mouth beginning to dry up, stop and take a few sips of water

• music always helps pump me up
• make a playlist and pick a fun, scenic neighborhood to jog through-it's more enjoyable

It was 72 degrees today and slightly overcast so it was the perfect weather to run in, but on colder days, I'll hit up the rec and will use the track.  I get bored with running sometimes so I prefer to go outside somewhere rather than running around a monotonous track with no destination.  On those days, music or a running buddy is a must!

When you're working out at the gym, try and incorporate running or jogging around the track for 20-30 minutes as a warm up.  Don't forget to stretch!

If you are doing an at home workout, try going for a run a few times a week around your neighborhood to switch it up from the track.  

One more thing for the ladies-

Don't be afraid to sweat! It's great for your skin, so wash off the makeup and break a sweat when running or working out!

Creating healthy & filling meals for breakfast/lunch (pics)

Below are some healthy meals/recipes for breakfast and lunch on a typical day.  I just recently began photographing certain things that I make.  I will continue to do so to encourage everyone to take the time to cook and create healthy meals.

Just taking the time to cook something for yourself throughout the day is much better than always going out to eat or running out to the local fast food joint for a snack.

Below are some healthy, easy-to-make meals:

Tomato Mozzarella Sandwich

What's in it?

• fresh tomatoes (any kind will do -my favorites are roma tomatoes and grape tomatoes)
• fresh mozzarella cheese
• salt, pepper
• one thin slice of salami
• fresh basil leaves 
• English Muffin Toast

Great lunch idea! Or breakfast, if you do not enjoy typical breakfast foods.  Really easy to make!

Chicken Wrap and Fruit 

What's in the wrap?

• freshly made chicken breast (cooked with a bit of water in the sauce pan and sometimes a bit of garlic salt on either side.  (no butter needed) 
• lettuce
• 1 tsp of Ranch dressing spread out on the wrap
• cheese
• one slice of bacon (optional and used occasionally) chopped up 
• chopped up onions
• good wraps to choose from: green veggie wraps, flour tortillas, whole wheat wraps, etc.  
• It's not too big of a deal which wrap you use, sorta just depends on your preference.  

Turkey, Avocado, Tomato Bagel 

What's in it?

• freshly sliced tomato
• sliced avocado 
• two thin slices of peppered turkey
• cream cheese on half of the bagel 
• bagel

Triple Salad Lunch 

What are all of these? (from top to bottom right to bottom left)

• Tomato Mozzarella Salad (homemade)
• Pesto Tortellini Salad with peas
• (made at Caputo's) 
•  Chicken nut Salad (made at Caputo's) 

Very filling and lots of different tastes going to give you the energy you need throughout the day!
 


Below are some healthy meal options if you are at a restaurant for breakfast/lunch:

Caprese Benedict (Substituted with egg whites)
(University Club in Chicago)

What's in it?  

• English Muffin
• beefsteak tomato slices
• basil
• buffalo mozzarella
• egg whites

 Delicious, healthy meal for brunch! 

(All photos taken via my iPhone)

Sicilian Egg White Scrambler (Egg Harbor)

What's in it?

• Three egg whites scrambled with
• spinach
• tomato
• onion
• & topped with
• oregano
• Parmesan
• low-fat mozzarella
•  served with a wheat English Muffin & fruit

Very filling and satisfying!