Jeff Galloway’s Four Ways To Energize Your Day and Clear Your Brain

Four Ways To Energize Your Day and Clear Your Brain - My Pretty Brown Blog

I am constantly learning and growing when it comes to running. I just received new tips from Jeff Galloway and it’s perfect timing being that I shared in an earlier post about needing to reboot. Sometimes “life” things happen, but there are ALWAYS better days ahead. All we need to do is refocus and get re-energized—with a little motivation, of course!

Four Ways To Energize Your Day and Clear Your Brain
By Olympian Jeff Galloway

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

  • Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.
  • Don’t sit—walk! The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or  the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   
  • Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.
  • Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you  and your “coach-ee” through the training. 

 

Mental well-being plays a big part in effectively running and training, which ties back into ways to run injury free. I hope you enjoyed these exclusive Galloway Blogger tips! I love sharing with others about running, because I know there are others seeking knowledge just like me. There’s something about learning from those who have experienced the very things you may need help with. Getting tips from a well-respected athlete and Olympian makes it even better! For more updates and wisdom from Jeff, make sure you follow Jeff Galloway on Facebook!

 

Jeff Galloway 13.1 - My Pretty Brown Blog

 

Have you registered for the Jeff Galloway 13.1? If not, you can do so by visiting: http://www.jeffgalloway131.com. You can also get updates via Jeff Galloway’s’ 13.1 Facebook Fan Page here. I hope to see you there!!!

 
If you missed the last few installments of Jeff Galloway Blogger Tips, you can read them here:
 
 
Run Happy and Injury Free!
 
 
 
 

Eat Drink Birmingham!

Some things are just worth the wait! Well, I couldn’t wait to share with you all about Eat Drink Birmingham, an event that was held at Soho’s Rosewood Hall in Homewood (AL). If you saw #EatDrinkBham float across your social feed and wanted to know what it was all about, I’m going to share all about it. Eat Drink Birmingham brought a unique pairing experience with food from local restaurants and craft beer from Alabama breweries! I also loved that Red Diamond was there and offered delicious non-alcoholic tea for us to enjoy. The Strawberry-Peach tea was my absolute favorite!

Everything was amazing! I loved sampling some of the best of Birmingham Eats. It’s no secret that I’m a foodie, but craft beer is an area that I have gravitated to only in the past year. Beer is a favorite among the running community for many. I have found that most post-race parties (celebration after a race) offer beer as a beverage of choice and it is very refreshing after a race/run. I have really grown to enjoy it over the past few years, which is why I’m excited that I found many new pairings at Eat Drink Birmingham. There were so many amazing dishes, I will be sharing with you a few of my favorites!

Eat Drink Birmingham | My Pretty Brown Blog

Ocean/26 serving up something pretty tasty!

 

Let’s Eat Drink Birmingham!

Avo—Chicken Mole Tacos paired with The Brew Stooges Chocolate Knucklehead Porter. This was my favorite pairing of the evening! They really brought out the flavors in one another. True love!

AvoBrewStooges3

Homewood Gourmet—Crawfish Tasso Pasta: penne pasta with crawfish, tasso, and vegetables in a deliciously smokey cream sauce. Perfectly paired with Straight to Ale’s Monkeynaut IPA!

This was my favorite dish and it’s perfect for any seafood lover! Being a runner, carb loading is necessary before a big race. I love that I can find one of the best pasta dishes right here in my city. This specific dish is not on the regular menu, but they will be happy to prepare it upon request.

Eat Drink Birmingham | My Pretty Brown Blog

Jo Jo’s on Broadway-–Smoked Pork with Three-Pepper Chutney and a Mango Sauce paired with Back Forty Beer Company’s Paw Paw’s Peach Wheat.

The peppered pork was so yummy and the mango chutney was the perfect sweetness to add to the punch of the pork. The notes in this peach beer created a beautiful blend as it “tango’d with the mango”! I would say that this beer is great for those who are craft beer newbies.

Eat Drink Bham | My Pretty Brown Blog

Eat Drink Birmingham | My Pretty Brown Blog 

Bellini’s—Filet Fricassee with roasted corn, fingerling potatoes, and Gorgonzola with a balsamic glaze. Amazing! This dish was paired with Fairhope Brewing Co. Cause Way IPA. Bellini’s also had samples of their white chocolate bread pudding. HEAVEN!

 Eat Drink Birmingham | My Pretty Brown Blog

The J. Clyde—Fatso Pudding (paired with Good People Brewing Co.’s El Gordo)

Somebody call the law! This Fatso Pudding should be against EVERY law! Oh my word…this creamy, chocolaty goodness is absolutely divine! It is an Imperial Stout pudding made with chocolate morsels, local honey, and vanilla wafers (served with vanilla bean ice cream).

Eat Drink Bham | My Pretty Brown Blog
What do you do when you see a pool of parsnips? You take a dive and dig in! Okay, well maybe not at an event like #EatDrinkBham, but I was excited to sample them. They are so good! I loved them so much, I tried out a new Baked Parsnips Chips recipe found here. Back to these yumtastic little ‘snips…

DG’s Family Restaurant (and Catering)—Parsnip Bisque with Honey Crisp Apple paired with Rocket Republic Brewing Company’s Terrestri-Ale Tripel. I love bisque! The Tripel takes the flavors to a whole new realm by heightening the flavors and bringing out the sweet and savory notes of the Parsnip Apple Bisque!

DSC_0195 

Eat Drink Bham | My Pretty Brown Blog

 There were others greats:

Greek Penne Pasta – Nabeel’s Cafe & Market + Back Forty Beer Co. Naked Pig Pale Ale

B-B-Q Chicken and Pork Sandwiches – Bob Syke’s B-B-QGood People Brewing Co. Coffee Oatmeal Stout

Shrimp & Grits – Cosmo’s PizzaSalty Nut Brewery Vertical House Black Ale

Bacon Flight – Bottle & Bone + Straight to Ale Brother Joseph Belgian Dubbel

 Sautéed mushrooms with arugula, fennel, and goat cheese – Ocean/26 + Trim Tab Brewing Co.

White Chicken Chili – Jackson’s Bistro + Cheaha Brewing Co. Old Reliable Ale

White Chocolate Bread Pudding with Raspberry Coulis -Silvertron Café + Avondale Brewery Co. Spring Street Saison

Smoked and Pickled Beets with Goat Cheese Crostini – The Pantry + Trim Tab Brewing Co. Berliner Weiss

Souvlakia with Greek Slaw – Ted’s Restaurant + Black Warrior Brewing Co. +  Black Warrior Blonde (Ted’s also has a great breakfast menu too!)

Seafood Gumbo (not pictured) – The Bright Star + Yellow Hammer Brewery Rebellion Red Lager. YH also had their Belgian White.

Fun Fact: The Bright Star is Alabama’s oldest family owned restaurant. It was also my Dad’s favorite and I have seriously been going there since I was a little girl. If you visit, make sure you try their Fried Snapper Throats. Delish!

 

 

You can find a complete pairing list from Eat Drink Birmingham here! To all of my runners looking for a great pre/post-race dinner or for anyone looking for a great place to dine–Birmingham has truly become a foodie and craft beer mecca. You will always have a great place to enjoy delectable eats and drinks!

 

Eat Drink Birmingham - My Pretty Brown Blog

This was truly a fantastic event! Thank you Alabama Brewers Guild and Birmingham Originals for creating a space for craft beer lovers and foodies to unite!

Until next time…

 

The Hills Return + Jeff Galloway Tips: Running Injury Edition

To kick off our new season of Hump Day Hills, I returned to the Hills of the Magic City with the ladies in my running group. There’s nothing fun or cute about these hills. Kudos, to Michelle for being a first-timer and sticking it out like a champ! It takes pure guts and determination to tackle mountains (yes, mountains). I just completed my 8th half marathon (recap coming soon) at the Run The Bluegrass Half in Lexington, KY and oh boy, did those hills have eyes! I won’t even get into that here…just know it wasn’t pretty–but I got it done!

I knew in order for me to even attempt four miles of hill training three days after completing 13.1 miles at Run The Bluegrass, I was going to have to take it slow and steady. I mean goodness, I was still sore and I didn’t want to overdo it and injure myself. As you may know by now, I am a huge fan of Jeff Galloway and I use the Galloway Method (run-walk-run) faithfully. I have used run-walk-run for all eight half marathons and for my first full marathon. Using run-walk-run and taking walk breaks has been one of the reasons I have been able to stay injury free. I’m not saying you can’t get injured, because things happen—but run-walk-run sure helps!

 The Hills Return + Jeff Galloway Training Tips/Injury Prevention: Why Do We Get Injured? | My Pretty Brown Blog #JeffGalloway #runwalkrun #runinjuryfree #running

BGR-Birmingham Hill Fanatics

 

Being a Galloway Blogger, I have the privilege of sharing Jeff Galloway’s Training and Motivation Tips. Running injury free is so important to Jeff and I’m sure it is to most, if not all, runners. In this installment, Jeff discusses INJURIES!

 

 Why do we get injured?  

 

1.  Be aware of irritation of weak links:

  • The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf  – Achilles – Hip – Glute/piriformis/sciaticia.
  • The body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.
  • If you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

 

 2.  Stress buildup due to the way we train:

  • Training schedule is too intense—not enough rest between stress.
  • Adverse Training Components—speed is too fast or has too much, too soon.
  • Running form—too long a stride, forward lean, bouncing too high off the ground.

 

So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.  

 

Top 5 ways to avoid stress buildup-and avoid injuries:

  1. Take walk breaks more frequently, and run shorter run segments
    • AW: There’s absolutely nothing wrong with taking walk breaks. You’ll be amazed at how many runners PR (including BQ) using walk breaks. It gives your body control over fatigue as you prepare for the next segment.
  2. Form: shorter stride, feet low to the ground
    • AW: I try to remember this while I’m running. Sometimes I get excited (forget), especially race day, and I have to pull it back so I won’t overdo it.
  3. Slower long runs, with more walk breaks
    • AW: I didn’t understand this until years after I started running. Train slow to run fast (and strong). It definitely helps increase endurance while remaining injury free.
  4. Avoid Stretching
    • AW: I don’t stretch until after I run and I love using Mr. Foam Roller too!
  5. Be careful when running speed sessions
    • AW: You know your body. Listen to it.

 

MPBB and Jeff Galloway | My Pretty Brown Blog

 
 
If you missed my previous posts with Jeff Galloway tips, you can find them here and here. What else can you think of to add to the list for injury prevention? 
 
 
 
PROMOTIONAL NEWS!
Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can’t make it, you can roll into the virtual option with no extra charge!
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A MoonCats Review: Spring into Summer with Accessories!

Okay, outside of running and working out, I do like to look cute! I’m excited that I have the opportunity to share a review about MoonCats and their trendy, accessories line! MoonCats has the cutest, fashionable scarves of different colors and textures for all year round. Don’t you just love the name “MoonCats”?

mooncats scarf 1

MoonCats is a fashion accessories brand, selling exclusively online at MoonCats.com! Their super trendy scarves are less than $40 from chunky oblong scarves to wraps and over-sized capes. They also have trendy light weight scarves, super lovely infinity scarves, and even styles for men.

I chose the Navy Nordic infinity scarf. I fell in love with the scarf the moment I saw it and even more in love when I placed it around my neck. It came right in the midst of our “snow storm” so it made me feel all warm and snugly. I received so many compliments on this scarf. I also love how patriotic and festive it looks and everyone knows I have a thing for prints that are colorful and tribal. The Nordic Snood found here is also another favorite.

Spring may be here, but now is the perfect time to stock up on winter accessories. They have elegant gloves, warm knit winter hats, and stylish headwraps, starting at $24.95. The headwraps are perfect for my naturalistas, because I know I love a beautiful headwrap!

mooncats1

 

The Dots — Cashmere Blend is the absolute cutest! If you love lady bugs, you’ll love this scarf!

The Dots

Photo: MoonCats.com

 

 

The Aztec Temple scarf is one of my favorites and it’s perfect for Spring!

Aztec Temple

Photo: MoonCats.com

 

This beautiful, Feline Eyes, scarf is perfect for day or night! If you love animal prints, you would also love this jungle themed scarf, The Jungle Patrol.

Feline Eyes Scarf Leopard

Photo: Mooncats.com

 

 

MoonCats offers FREE shipping to the United States for orders over $50. They were kind enough to share a discount code for my readers to enjoy a 30% discount off on ALL scarves. The code is PRETTYBLOG30OFF! You don’t want to miss out on this offer! Make sure you visit MoonCats.com to find the perfect accessories for spring and summer!

 

Disclaimer: I received a free product from MoonCats for review. All opinions are my own.

 

 

It’s A Meal Prep Party!

Meal Prep Party | My Pretty Brown BlogSo here’s the low-down…I’ve been “saying” that I was going to start meal prepping months ago! I would cook and somehow what was left ended up being devoured. Not to mention one extra serving of fish just doesn’t cut it. Okay, maybe I just didn’t take meal prepping seriously. But then, I didn’t like having to figure out from day to day what I was going to eat for lunch (or dinner). I could take the easy route and just buy frozen meals for lunch, but I wanted a healthier option. Not knocking anyone who does, because sometimes a Smart Ones is what’s on the menu! Well…

My great friend, Leticia, inspired me to get serious about meal prepping. This girl stays on it and she does not deviate. She has the results to prove it! She turned down Krispy Kreme for some grapes! WHO TURNS DOWN KRISPY KREME?! That should be against the law!!! But, I tell you who does…somebody on a mission! I’m gonna be real with y’all…after getting on the scale the other day, I said, “This ain’t gonna cut it”. I knew after my marathon I could gain weight. Well…I did. Not a lot, but enough to make me change my focus. I was getting way too comfortable. My marathon was 3 months ago, so I can’t keep saying I’m still taking time off to recover. As for training, I don’t want to use “I’m carb-loading” as an excuse to pig out before a race. There’s a way to eat clean(er) and still run, crossfit, weight train, etc. 

Don’t get me wrong, I will never be an advocate of deprivation. That’s why those cabbage, applesauce, baby food diets…just don’t work. We need real food! That’s the reason why I love Weight Watchers–nothing is off limits and everything is in moderation. I can easily eat a doughnut or a half a dozen (no judging), but that only derails progress. I’ve heard people say, “Don’t reward yourself with food, you’re not a dog!” Well, of course we’re not dogs…but if you know you want to enjoy a splurge meal or item, then plan accordingly. A sacrifice has to come from somewhere. You know your level of will power and I know mine. If I can go without something, I’ll wait until I REALLY want it—not just because it’s in front of me. 

Sometimes you have to shock your body by kicking in healthier habits that will benefit you for the long haul. Food prepping is actually fun! You feel a sense of accomplishment when you’re done. I’m talkin’ meals for the whole week! My HB was so intrigued by all my little meals and containers sprawled all over the kitchen, I think he wants to join the party!

Meal Prep Party | My Pretty Brown Blog

I pretty much baked everything at the same time. You may have to do two or more cycles depending on how much you want to prepare. My menu consisted of Brussels sprouts, yellow squash, broccoli, boiled eggs, salmon, chicken, brown rice, sweet potatoes, fruit, and mini snack packs. I measured out each baggie on the food scale to make my 100-ish calorie snack bags. You save so much money doing it this way. I never thought I’d love Brussels sprouts either, until I made them for the first time.  Did I mention, as a kid, I wouldn’t dare eat them? Now I love em’! I’ll also be switching up my foods/meals so I won’t get bored.

Meal Prep | My Pretty Brown Blog

If you don’t have a food scale, I encourage you to get one. I absolutely love my Weight Watchers scale and it has become my BFF. It converts into points as well. I measure everything. It amazes me how portions can get out of control, especially in restaurants—but it’s also interesting to see how often times we cheat ourselves. I was testing out a new recipe and I wanted French bread. I was surprised to see how much bread I did actually get, simply by weighing it. Weight Watchers Scale | My Pretty Brown Blog

I’m really excited about this new journey of food/meal prepping! I’ll check back in a little later to share how it has been going. Do you meal prep? What are some of your favorite go-to food prep meals/items?

 

This is happening…I’m Running with the Marines!!!

I’m Running With The Marines!!! I’m so excited y’all!!! I had my eye on this race for about a year. I was torn between this race and another one and the fact that I was considering another marathon…who would have ever guessed it? I guess you can tell that I clearly am not “one and done”. I also knew that for my next race, I really wanted to run for charity. I seriously prayed for the past 6-8 months about choosing the right charity. I wanted it to be right and I wanted a personal connection—and just like that, an opportunity was placed in front of me. So, here it goes…

sherunwiththemariesI am so excited that I will be running in the 40th Marine Corps Marathon as an Ambassador for Team Fisher House and as Champion for our Military Families! I am raising funds and awareness for the Fisher House Foundation, an amazing organization that supports the military families of our wounded warriors when they need it the most—during hospitalization for unexpected injury, disease or illness.

Fisher House provides a home away from home for families of patients receiving medical care at major military and VA medical centers. The homes provide free temporary lodging so military and veterans’ families can be close to their loved ones during a medical crisis.

 

teamfisherhouse

My fundraising goal is $600, but I want to do exceedingly and abundantly above that! My goal is to raise $600 by June 1st! I hope with your help, we can make a difference in the lives of our service members and their families. Running (or walking) a marathon is challenging, but doing it for something GREATER than myself is so rewarding and makes the task ahead seem so small. My Dad, who was also a U.S. Army veteran, would be so proud and happy for me! This is my way to honor him and the countless other service members who have served and continue to service this country. You can find out more about the Fisher House, their awesome programs, and how they are helping our military families here.

Please visit my campaign page to make a donation:  http://www.teamfisherhouse.org/goto/artwalker. Any amount is greatly appreciated. Feel free to share my donation page with your family and friends!

 

Thank you!

 Artney

Baked Parsnip Chips

Baked Parsnip Chips | My Pretty Brown Blog

Parsnip just sounds interesting, doesn’t it? When I first found out what parsnip was, I was hoping that I would like it so I could add it into the rotation. Lucky for me, I attended a Birmingham Foodie event called, Eat Drink Bham (recap coming soon!) and one of the restaurants had a sample for me to try. For those who don’t know, parsnip is a vegetable root that closely resembles a carrot or parsley root. It has a beige-cream color and eaten raw, it has a semi-sweet flavor.

I wanted my first experience with parsnips to be enjoyable. I went with one of my favorite kitchen accessories, the food processor, to make Parsnip Chips! Yummylicious! I have been looking for ways to get in more veggies, so I am happy that these turned out perfect! Eat More Veggies! I must add, I have a serious addiction to Lay’s potato chips. I can’t even have them in my house…period. You know, “you can’t eat just one”. Me = whole bag…so Parsnips Chips are the perfect low-carb snack that satisfies my chip craving simply by making a healthy swap. They are seriously so good!

 Baked Parsnip Chips | My Pretty Brown Blog

When I prepared my “chips” I made them two ways: the first time, I cooked them until they were crispy. They actually taste like kettle cooked chips. The second time, I took them out early and the texture reminded me of thinly sliced potato skins.

Baked Parsnip Chips
Serves 2
A delicious way to enjoy "chips" by making a healthy swap!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 pound of parsnips, approximately 4
  2. 2 Tbsps of olive oil
  3. Greek seasoning
Instructions
  1. Preheat oven to 425F
  2. Cut thin slices of parsnips using a food processor. If using a sharp knife, carefully cut them into thin slices
  3. Put thinly sliced "chips" in a mixing bowl, then add 2 Tbsps of olive oil and sprinkle with Greek seasoning (sprinkle lightly). Toss them well to make sure all of the chips are coated with seasoning and olive oil
  4. Lay chips in a single layer on a baking sheet (optional: I used parchment paper)
  5. Bake chips for 15-20 minutes until chips have reached your desired crispiness
  6. Serve and enjoy!
Notes
  1. Weight Watchers: 4pp (1 cup)
  2. Chips can burn easily so keep an eye out to see if they are to your desired texture. I tried my chips on the soft and crunchier side and they both are good.
  3. If you leave them in for about 15 minutes and they are still soft, they do harden as they cool.
  4. Parchment paper is optional.
  5. If you want an extra kick, try adding a few shakes of paprika.
My Pretty Brown Blog http://www.myprettybrownblog.com/

 

I’m so happy that I discovered a new way to enjoy “chips”. I can’t wait to create new recipes with my new veggie BFF!

Enjoy!