2011 Goals

One of my goals this year is to get back into running. After my foot surgery I lost a lot of muscle & became more out of shape than ever before. Now that I am able to run again I realize how much of the ability I've lost. I've always felt that running is one of those things that you have to continually work on or you lose it. Maybe that's just me? :) Anyway, at this point I can run a slow-steady 1mile. That's my limit. I would like to get back to my running level before the surgery. I know it's a slow and steady climb, but I'm going to try.

Which brings me to another point....I wanted to share my experience with the Vibram 5 Finger shoes thus far. I LOVE THEM! Really. I love them. I have had less foot pain and been less sore after my runs (as far as feet go). They are a little funny and take a few tries to get used to. After my first run I liked them but they smashed one of my toes...the next run I loosened the strap on the back and the toe problem was fixed. It was about a 3-5run learning curve for me.  My legs were a little sore in places they hadn't ever been before..I think it's because I'm now using muscles I hadn't really used in the past. Overall I really do like these shoes! I think they are going to help my feet.
I just hope that as my runs get longer that I still like them just as much! 

Here are my goals for 2011:

• Run 3 races this year
• Work out a minimum of 3 days every week
• Expand my cooking by making at least 1 new recipe per week
• Take 1-2hrs per week to do something for myself, anything that makes me happy
• Ensure our home is filled with healthy food (so we don't have to eat garbage late at night! eek!)
• Help my husband find balance in all aspects of his life
• Bring Yoga & Running back into my regular work out routine
• Show more gratitude

 Here's to a new year & to keeping my be healthy be happy goals!

xoxo

Mari

Blond Barbecue Sauce + Shallot Vinaigrette

I stumbled upon some lovely recipes that I wanted share with you! I plan on making them this week. I picture the chicken and the salad served together. You could top your salad with some lovely nuts and tomato, maybe an avocado! It's a very versatile salad dressing, so the possibilities are endless.

BLOND BARBECUE SAUCE

This sweet, spicy sauce is easy to throw together with kitchen staples and makes a wonderful glaze for pork or lamb ribs (or chicken). Just salt the meat, slather with sauce, and roast on a baking sheet at 350F, basting occasionally with the sauce, until the meat is tender and the glaze is golden brown.

Makes 1 1/3 cups; Serves 6 - 8

1/2 cup honey
1/4 cup Dijon mustard
3/4 cup apricot preserves
 3   tablespoons red wine vinegar
 1   tablespoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper

Combine everything in a pan and heat, stirring, until bubbling and the preserves are dissolved.

SHALLOT VINAIGRETTE

Vinaigrette is best used the day it's made but will taste good for a few days if kept refrigerated. If the oil is added slowly while whisking, the mustard emulsifies the dressing. Even after it has sat for awhile and separated, the dressing will re-emulsify when shaken if it was correctly made the first time.

The ratio of oil to vinegar varies. Use the lesser amount of olive oil first, then taste by dipping the tip of a lettuce leave into it. Depending on the flavor of your salad greens and your own taste, you may want a sharper vinaigrette (less oil) or a smoother one (more oil).

Makes about 1 1/2 cups

1 small shallot, finely minced (or 2-3 tablespoons finely diced red onion)

1 small clove garlic, crushed to a puree (optional)

1/4 cup red wine vinegar

2 tablespoons balsamic vinegar

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon Dijon mustard (or other type of mustard)

1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried thyme)

1/4 cup canola oil (or other veg. oil)

1/2-3/4 cup extra virgin olive oil 

In a deep bowl, mix the shallot, garlic (if using), red wine and balsamic vinegars, salt, pepper, mustard, and thyme with a whisk or a fork. Let stand for about 15min.

Slowly whisk in the oils, beginning with the canola oil. Drizzle the canola oil in to the bowl in a thin stream while whisking constantly, the mixture should thicken slightly. After adding canola oil, whisk in the olive oil in a thin stream. Taste. Add more oil if necessary. Sometimes you will want a very tart vinaigrette, other times a more oily one. You decide!

Eat Healthy & Stay Happy,

Mari

This is sure to make you happy

I know this is about a month overdue but it will certainly make your heart happy.  I love everything about it.  Enjoy!

I once read that when you smile, you use 42 muscles.  What a great exercise!

Forks Over Knives

FORKS OVER KNIVES

In Theaters March 11

forksoverknives.com

Not sure how I feel about it.

I do know that I will be going to see it to find out.

What are your thoughts?

Mari

Barefoot Running

I guess you could call me desperate.

It's been almost 1 full year since I had foot surgery on both feet. They removed two bunions on each foot, cut my big toes in half and straightened them...and finally, they put one big screw in each to keep it from happening again. Bunion + realignment surgery= ouch. So, Why? Well...it was painful to workout. Not excruciating but, painful. I spoke with my doctor and was told that this surgery would improve my feet & relieve the pain. Recovery would be 6-8weeks...

Bah!

Here I am, a year later, to tell you that was not true.
Although my right foot has regained total function and range of motion, it still has moments where it just burns and aches.
My left foot, well, let's just say a day doesn't go by where it doesn't hurt, even if for just a minute. And you can forget about the range of motion, that toe won't bend at all.

Long story short, I'm frustrated. I'm in more pain than I was before surgery. But I don't want this to be the end. I don't want to give up. I don't want to just accept that I will have pain forever and that I will never be able to wear half of my shoes again.

All of this has brought me to purchase a pair of these funky looking shoes. They are called the Vibram 5 Fingers. Simply put, they are shoes that are meant to act as a shield between your feet & the elements, nothing more. They are meant to function as if you are wearing no shoes at all. I've read countless testimony after testimony about how great these shoes are. People have claimed they eliminate pain in joints, knees, and feet. They also help with your lower back (says an avid runner on a barefoot blog)... I'm sure the results vary per person. So I'm not saying they'll be the cure for my problems or the answer for everyone. But the idea is so intriguing, right? Here is what they post on their website:

"Our revolutionary design makes feet healthier by allowing them to move more naturally and freely.
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised."

I've been watching people at my gym wear these during the fall months and have been so interested. I've read mixed reviews in running magazines, but even the bad reviews said they notice their feet are stronger after using these. Finally, a day or two ago, a good family friend told me how much it helped her cousin with foot problems...it was just enough to motivate me to buy myself a pair.

I can only hope this will aide me in my recovery. I have no idea if it will, but I am hopeful. The shoes should be arriving by Wednesday. I will be updating on my progress and my personal story with these crazy shoes, let's hope it's a success story! :)

For more information about barefoot running and 5Finger Shoes you can go here and here. Here is a personal story from a family friend.  Want more information than that? Just Google "barefoot running" or "five finger shoes"...you'll get lots of info, trust me!

hoping to have happy feet soon,

Mari

Healthy Pregnancy Tips, Part 1

I have had several people ask about the things I did to stay as healthy as possible during my pregnancy.  I have decided to break it down into a few posts, so look out for more coming up in the near future.   These will consist of things that I did, that worked wonderfully for me.  Of course they are just suggestions and every woman, body, and pregnancy is different, so make sure you listen to your body and discuss your plans with your doctor before you change or add anything to your routine.

If you are having a normal, healthy pregnancy exercise is something that is great for both you and your baby.  It is recommended by the American College of OBGYN that pregnant women participate in 30 minutes or more of moderate exercise 5-7 days a week.  

When I was pregnant, I craved the movement and activity exercise provided.  My Dr advised against aerobic classes, anything with a lot of bouncing or jumping, kickboxing, and running, all of which I love and do regularly when I'm not pregnant.  Initially, I felt very limited in what was safe for me and the baby, but soon discovered I had so many options when it came to workouts that were ok.  Here are some physical activities I did while pregnant that helped me stay active, keep my blood pressure at a healthy level, avoid gestational diabetes, and maintain a healthy weight:

• Hikes and nature walks- I did several of them throughout my pregnancy.  It was nice to have a change of scenery and breathe some fresh air.  Luckily I live within minutes of some of the most beautiful mountains in the world.  Remember to always go with someone when you are pregnant.
• Yoga- I did yoga about once or twice a week until the middle of my third trimester.  Yoga has so many benefits for pregnant women.  It helps with balance, strength, and flexibility and muscle/body awareness during delivery, making pushing easier and more effective.  Make sure your instructor knows you are pregnant so they can modify moves for you, or participate in a prenatal yoga class.  Prenatal yoga DVDs can be purchased for practice at home.
• Light weights/resistance training- I lifted until just days before Lucy was born.  Make sure you are using proper form, and the correct weight to ensure injury prevention.  I lifted arms, legs, and still did core strengthening exercises while I was pregnant.
• Squats and lunge, you can find a variety of lower body exercises here, here, and here.
• Elliptical machine- I would do a level 6 for 30-60 minutes.  I needed to be at a lower level than usual in order to avoid my heart rate getting too high.
• Hill and stair climbing, both at the gym and outdoors
• Daily neighborhood walks

Here I am, 36 weeks pregnant, on a hike with Josh in Park City.

This was taken just two days before I delivered Lucy on a nature walk just outside our family's cabin in Sundance.

What are some exercises you have found you enjoyed while pregnant?

Next pregnancy post:  FOOD!

Happy to have had a healthy pregnancy,

Courtney

Happy New Year!

Well, I'm back at it again!  It's a new year, and much has changed.  

My body went from this:

To this:

In just 9 short months.  I would say she was well worth it though.

I have some goals set for myself this new year, that I want to document on this lovely blog of ours.  I feel that if I make them public I will have an easier time holding myself accountable and sticking to my plan.  They are nothing crazy but they are very important to me.  Here they are:

• I will continue to breast feed Miss Lucy until she is one year old.
• When the time comes, I will make all of her baby food with fresh, organic ingredients.
• I will be in bikini shape by Summer.  I don't have lbs that need to come off but I need some major toning to occur.  I want to feel fit, confident, and healthy.
• I will cook 4 dinners a week for my family.
• I will read 3 non-parenting books this year.  That may not sound like a big deal, but for me it is.
• I will spend more time with my husband and give our relationship the attention it deserves.  I love that man.
• I will update this blog, and my family blog once a week.
• If my milk supply allows, I will run the SLC half marathon in April.  If not, I will be there to cheer on those who are running.
• I will keep my house clean and organized. 
• I will be able to touch my toes while standing, with my legs straight by April.  

See, nothing crazy or out of the ordinary.  I'm really looking forward to this year, it will be my first as a parent!  There are so many things to be grateful for and I want to enjoy life to its fullest in 2011.

Happy and healthy,

Courtney

P.S. What are your goals for this new year?