I Believe I can Run 13.1 Miles

This week marks the beginning of a 12 week training program for me to get in shape to run my first half marathon; the Marine Corps Historic Half in May. I include running in my exercise routine but I've never run a marathon and I'm nervous and excited. I'm nervous because I don't know what running 13.1 miles feels like. On the other hand, I'm excited because running a half marathon is my fitness goal.

I'm using an official training program with a weekly plan to help me because as Mark Will-Weber once said, "running is real and relatively simple…but it ain't easy." I'm going to use this as a road map to help me build endurance so that on race day, I can make it to the finish line. 

Well, in the next weeks, I'll share my training experiences. What fitness goal are you working on these days? Here's to your health.

Let Down Your Hair with Shea Moisture

When I buy food other than fruit and vegetables, I always look for natural or organic products or with very few ingredients. If the list of ingredients is long and I can't pronounce most of them, I don't buy it. These days, I'm applying the same principle to the products I use on my hair. This is particularly important to me since I've stopped getting my hair chemically straightened with a relaxer.

After I cut off all of the chemically treated hair, my goal was to use natural or organic shampoos, conditioners, and creams on my hair. In my research, I discovered that not all products contain natural ingredients even though they're advertised as so. I have found some products I really like for my daughters and me.

Since I use Shea Moisture's bath line, I decided to try their hair care line. The price is very affordable at $9.99 compared to other organic/natural products. Shea Moisture is sold at Target and drug stores such as Walgreens. All their products smell delicious and don't contain ingredients such as mineral oil, synthetic fragrances, sulfates, or animal ingredients.

My favorite is the Deep Treatment Masque and it kills two birds with one stone. After I wash my hair, I use it as a deep conditioner and after rinsing out my hair and adding leave-in-conditioner, and use the masque as a hair dress. My kinky hair feels moist, nourished, soft and easy to comb. 

I've also used the Coconut and Hibiscus Curling Souffle, Coconut and Hibiscus Curl Enhancing Smoothie, and Coconut and Hibiscus Curl and Style Conditioning Milk. These smell fantastic and are great for styling, gives the hair shine and moisturizes. Not all hair products will work on everyone's hair but Shea Moisture is great and works on mine. 

If you're looking for all natural organic products for your body or hair, try the Shea Moisture line. Here is to your hair health!  

Oh Yes, There're Vegetables in My Smoothie

I like making and drinking smoothies. I get creative with many fruits but I have the most fun adding vegetables into them. I do my best to get in the right amount of servings but I don't always meet them with every meal. Adding vegetables to the smoothie helps me reach my daily allowance or consume more in one glass.

When I make a smoothie, I add Kale, Broccoli, or Spinach and I don't taste it at all. Here's an example of a smoothie I make:

• 1 cup milk (I use So Delicious® Coconut Milk Beverage)
• 1/2 cup Greek Yogurt (I use FAGE)
• Handful of frozen mixed fruit
• Handful of Kale/Spinach/Broccoli or any vegetable
• 2 tablespoon ground Flaxseed (I use Bob's Red Mill)
• 1/4 cup Old Fashioned Oatmeal
• Honey to taste

I blend all the items together in a blender until liquid. I add more milk to a consistency that I like if it's too thick. I don't know the amount of calories in this smoothie but know it's very nutritious, contains good fats, it's filling and high in fiber.

I make smoothies anytime of the day as a meal replacement especially after exercising. It's a great way to replenish water and energy. Do you make smoothies or buy smoothies from your favorite smoothie stand? Share your favorite and here is to your health. 

Take a Day Off. Your Body will Thank You.

Busa Beach, Ghana
by Here is to Your Health

Am I the only one that feels guilty about missing a day from the gym? I hope not. I feel guilty if I take more than two days off and I often push through fatigue and not listen to my body.

I'm doing my best to give myself permission to take more than a day off especially when I mentally feel that I need it. I come up with reasons why I should go to the gym rather than take a break. There's the I'm going to gain weight if I don't go, to I'll feel better when I get there.

Yes, there are days I feel better when I get through a workout, but there are times I feel slow, as if I have 50 pound weights chained to my ankles. On the days I feel like that, I shouldn't have exercised. I also know I won't gain weight from taking a day off to rest my body. Duh!

According to the CDC, adults should get at least 150 minutes of cardiovascular exercise per week. I get about 600 minutes and one day off to rest. I keep a strict exercise schedule and taking more than a day of is not easy for me but I know it will help prevent a burn out. Would you believe that as I write, I'm thinking about doing Just Dance on Wii? The day off will help me recover mentally and physically and allow me to work better and harder the next time I go to the gym.

Even elite athletes take a day off so why not me? Here is to your health.