Healthy Food Chart

Tonight I had a whole dinner prepared to cook on the grill and then we ran out of gas. Mike and I have probably discussed the fact that we should get the tank refilled about two dozen times…or how ever many times we have used the grill in the last 2-3 weeks. We also said it will run out when we have people over and sure enough that’s exactly what happened. The potatoes actually got their time in on the grill but the chicken had to be broiled instead – it still came out pretty tasty so I guess it was not that big of a deal…but it did mean more dishes to wash. I steamed my zucchini and summer squash on the stovetop which was the plan for them. There’s another things to add to my to-do list. I am going to put that one near the top because grilling saves me a lot of time and effort so I’d hate to be without it for long! It was a hot and humid day today and the weather forecast is the same for the next few days. I have turned my AC on and I am happy that I have it for the few days we have like this each summer. Tough week to get back into running!

This Meal Provides Approximately: Vegetables = 2.25 cups, Meat & Beans = 3.5-4 ounces, Oils = 3 teaspoons

We’ve all heard the old tale about not swimming to soon after you eat or you’ll drown… Fortunately, real life proves to be a little less tragic. Although additional blood flow does move to your digestive tract and away from…

Canning is chic! A perfect storm of conditions (recession + home gardening boom + local foods movement) has led to a huge revival in the old-fashioned art of preserving foods. Food safety experts worry that the next wave of food-borne…

I got my run in and out of the way now it’s onto the usual everyday errands, etc. I have to make a quick trip to the grocery store and the fabric store. I started making Will’s Halloween costume because I am such a slow sewer and I wanted to make sure I left enough time. They are already selling costumes in the stores so I guess it’s not that far away! This afternoon we will slow things down and stick around the house more. For lunch I reheated some leftover’s from last night – I made lemon shrimp scampi with arugula from a Giada cookbook that my friend gave me for my birthday. It was a nice easy lunch and good post-run! I also had a nectarine.

This Meal Provides Approximately: Grains = 2.5 ounces (-whole), Fruit = 0.75 cup, Vegetables = 0.5 cup, Meat & Beans = 2 ounces, Oils = 3 teaspoons

Thanks for more great questions. Keep them coming! Hope you had a fabulous weekend. Happy Monday!

MaggiB says: Hi Erin, I live in Arizona so I am stuck using the treadmill during our hot summer. For some reason running on the treadmill has been making my right leg feel a little sore and achy from my arch up all of my lower leg and up my IT. What could be causing this and why only my right leg? Thanks, MaggiB

ANSWER: I think it’s been HOT in NJ this past week, so I can only image what you’re dealing with in Arizona. Of course, the first thing I’m going to tell you is that I’m not a doctor, so if the pain persists, make an appointment to get it checked out. That being said, the treadmill is actually a more forgiving surface than hard sidewalks or pavement, so I’m surprised that you’re experiencing new discomfort. Few questions: Did you up your mileage drastically? Lots of running injuries are the result of doing too much too soon. You should only up your distance by 10 percent a week, tops. Second, are you wearing the right sneaks? You might want to stop at a local running store for a foot type analysis. The wrong pair of shoes could be the culprit. Finally, are you stretching your calves? Here’s where I go WRONG. I don’t stretch enough and often arch pain is a result of too-tight calves. Hang one heel at a time off the edge of the treadmill and hold for 30 seconds each post-run. Hope that helps!

heather64 says: Hi Erin! I was hoping you could give me some advice… I have to have surgery on both of my feet later this year, and I will have to stay off them for at least 4 weeks. I will be in walking casts, so I will have limited mobility. As a 17 year old, I am VERY active with walking, running, yoga, pilates, riding bike, and tennis, so you can tell I’m not looking forward to this surgery. I was wondering if you had any ideas or suggestions of exercises and workouts I could do to stay active while I am healing. Thanks so much!

ANSWER: Good luck with the surgery! What a bummer! Of course, check with your doctor for proper clearance before attempting any type of exercise post-surgery. A cardio machine called an upper body ergometer is your best bet when you need to stay off your feet, but want to get your heart rate up. Most physical therapy facilities have them as well as some gyms. My sister Meag also mentioned that there’s a popular new class at gyms like Sports Club LA called Kranking (similar to Spinning) that is performed on one of these “arm bikes.” Good Luck. Hope it’s a speedy recoveryJ

CMB86 says: I have a pretty hectic schedule. Is it okay to double up on my workouts in one day? For instance…workout for 2 hours in one set? Or is that too much?

ANSWER: I wouldn’t increase the workout time, but I would increase the intensity of the workouts that you are already doing to get more bang for your calorie-burning buck. So, instead of jogging steadily for 30 minutes on the treadmill, toss in some intervals. I love this workout from SELF.