Happy National Nutrition Month!

Happy March, everyone!  For nutrition nerds like myself, March means it's time to celebrate National Nutrition Month!

The theme of this year's NNM is "Eat Right, Your Way, Every Day", which I love because it perfectly aligns with my philosophy toward "dieting".  I feel that everyone can live a healthy lifestyle and still be able to incorporate their own favorite foods, preferences and traditions.  The most important thing about creating a "diet" or meal plan is to make sure that it works for YOU.  Nutrition is such an individualized science, and what works for your friend/neighbor/co-worker might not be right for you! 

Registered Dietitians are the food and nutrition experts and we complete extensive academic and professional training.  RD's work very hard in a wide variety of settings to provide medical nutrition therapy, nutrition education and promote healthy, happy lifestyles.  For more information on qualifications to become a Registered Dietitian or to learn about what an RD can do for you, check out the Academy of Nutrition and Dietetics!

Be sure to stay tuned to PB&P throughout March for upcoming posts with nutrition tips, meal ideas and more! And don't forget to celebrate the R.D. in your life on March 13 (Registered Dietitian Day)! :)

Thankful Thursday-Back at it!

Whew! For a week that is shortened due to a holiday, this sure has been a long week!  But it's Thursday.  So let's be thankful.  Ready? This week I'm thankful...

...that I ran the WDW Half Marathon.  Even though it wasn't all magical, I'm happy I did it.  Every race can't be perfect.  And the "less than stellar" experiences make us even more appreciative of the good ones, right?  I still ran 13.1 miles, felt great and had a fantastic time in Disney with my family.

...for cute puppies.

Sorry for the disappointment as I'm sure you were expecting a photo of Rocky here!  This is Titan, my nephew puppy and I'm in love.  How cute is he?

...for good things that happen to great people.  I surround myself with some pretty awesome people.  People who are training to run a half marathon to raise $ for LLS.  People who are taking chances and moving on to bigger & better things!  People who aren't afraid to dream BIG. I'm so thankful that I get to share in their accomplishments and celebrate with them!

...for spending the upcoming weekend with my best friends from college! Bring on the wine and laug

...for people who clean off the machines at the gym.  It should be common courtesy and definitely don't think it's too much to ask!

Now YOU tell me--What are you thankful for this week? Do you have any cute puppy photos to share with me? :)

Fit Food Friday: Salmon

Happy Friday!  I'm actually busy soaking up the beautiful weather in Florida and getting ready to #RunDisney tomorrow, but don't worry...I prescheduled a Fit Food Friday for you.  Today we're talking about salmon!  This fatty fish is not only a great source of protein, but it is packed with heart healthy omega-3 fats and other vitamins and minerals.  So we know it's a generally healthy food for us to eat, but how can it improve performance and recovery?

As I mentioned, salmon is a great source of protein, containing about 22 grams in a 3oz portion.  We know that protein helps rebuild and repair muscle tissue that is broken down during exercise, thus making salmon a great post-workout food for runners and athletes.  Emerging research also shows that the small protein molecules (peptides) found in salmon support cartilage and promote joint health.  Great news for those of us out there pounding the pavement!

Probably the most well-known health benefits of salmon is it's high omega-3 content.  One serving of salmon can contain up to 2 grams of omega-3 fat in the forms of both EPA and DHA.  These healthy fats work to decrease inflammation and boost the immune system to ward off disease.  Less inflammation and healthy immunes systems equal faster recovery times and less sickness!  Omega-3 intake is also linked to lower rates of depression and improved mood and cognition.  But most of us already get those benefits from our "runner's high", right?!

Salmon is also a "fit food" because it is an excellent food source of Vitamin D, containing almost 300% of the Daily Value.  As I mentioned when discussing chocolate milk, runners are often lacking in our Vitamin D intake which is so essential to bone health and immunity. 

So how can you incorporate more salmon into your diet?  While a salmon filet dinner (balanced with vegetables and a carbohydrate of course) sounds both delicious and nutritious, there's no need to hit the fish market a few times a week.  You can get all the health benefits to boost your fitness by using canned salmon!  It's a quick and easy addition to sandwiches, salads or pasta dishes.  An added bonus to canned versions is that many of them contain small edible bones, which boosts the calcium content of the fish as well!  Try adding salmon to your meal mix just a few times a week!  Side note: Choose wild salmon over farmed for lower contamination risks for mercury and pesticides/pollutants.

Wishing you all a magical day from WDW! Stay tuned next week for another "Fit Food Friday"!

My Year in Running-2012

I still can't believe this, but it's now mid-December and we're just a few weeks away from 2013!  As the year draws to a close, "Best Of" lists start popping up everywhere you look!  We'll start looking back at the top songs/movies/news stories/celebrities of 2012 and also reflecting on the past year of our own lives.  I love the idea of reminiscing over good times as well as learning from the not-so-good times and ultimately making efforts to be better next year.  So when I saw this "Running Year in Review" from Miss Zippy floating around the blogger/twitter world, I decided to jump in on the fun!  

My 2012 Year In Running:

13 races in 2012!

Best Race Experience

My first half marathon, 13.1 series race in Queens.  I loved training and racing in my new home with my family and friends there to support me.

Best Run

NY Runners in Support of Staten Island on what would have been NYC Marathon Sunday.  I was only planning on being a cheerleader for the marathoners as they ran a 26.2 mile tour of our fantastic city, but after Hurricane Sandy I didn't hesitate to join a group of almost 1,000 runners carrying backpacks full of much-needed supplies to distribute to families in need.  I met some amazing people and made new friends.  I'm not even sure how far we ran that day, but it was an incredible experience and just another example of how great the running community is.

Best New Piece of Gear

SpiBelt, hands down.  This thing is perfect for long runs, short runs, any run! It holds my phone, fuel, keys, etc.  I gave in and ordered myself one after recommendations from multiple runners and thanks to Kristin I got a discount and free shipping! :)

Best Piece of Running Advice You Received

"You have a weak ass."-Dr. Metzl

Although I already knew strength training would improve my running and help with injury prevention, I needed his kick in the butt to start doing it!  Since cross-training and adding strength to my fitness routine is now doctor prescribed, it's a must-do.  I already feel stronger and can't wait to see more improvements in my running and fitness.

Most Inspirational Runner

This guy, every time.

If you could sum up your year in a couple of words, what would they be?

Fun, out of my comfort zone and learning something new with each run/workout!

Tell me about your year, in running or just in life!  What were your favorite moments/biggest accomplishments?

Thankful Thursday: My *New* Old Friends

Hey Hey! How is it Thursday already?! This week is flying by, which I guess is okay by me! So let's get down to it and be thankful!

Today I'm thankful...

...for my new old-people friends.  Some are all smiles, some are absolutely miserable and I'm loving each and every one of them.

...that today was payday! I got my first official paycheck at my new job! Time to pay bills! :)

...for the amazing athletes competing in London.  The Olympics have been mind-blowing and inspiring and I'm a little sad that they're almost over.

...for Pepperjack cheese. Cheese with peppers in it? Genius.

That's all I got today!

I know today's post was short but I'm beat...and starting to be thankful for my relaxing Thursday night in watching TV and snuggling with the Rock.

Okay, now YOU go. What are you feelin good about this week?!

Let's Be Thankful (Thursday)

Well, hello there.  How was your week? Super? Mine too, thanks for asking.  Let me tell you all of the fabulous things I'm feeling happy & thankful for!

I'm feeling thankful...

...that I am officially employed as a dietitian! :) 

...for rainy runs.  When I left my apartment at 6am Wednesday morning for my run, it was so disgustingly humid outside.  I saw some dark clouds over the Manhattan skyline and crossed my fingers that they'd come my way.  Aaaaaaand 3 miles later, they found their way over to me and opened right up!  I know some people hate running in the rain, but I love it.  Especially when it's hot out.

...for the man in our apartment complex who refers to me as "princess".  Don't worry, it's in a genuine, totally not creepy way.  I mean I'm not really a princess, but he brightens my day everyday I see him!

...that I made these Margarita Cupcakes for the roommates birthday.  They're definitely among the best cupcakes I've ever made. YUM.

...for the Thursday night line-up.  Summer isn't the best time for TV, but Thursdays are currently my favorite TV night with shows like Big Brother, Project Runway and The Real L Word.  

On that note, I'm off to cook up some dinner and settle into the couch for TV night!

Tell me what you're thankful for this week! Please?! 

I'm a Big Girl Now.

Today I have a short but very sweet (non-running related) announcement to make:

I got a job! I am now a Clinical Dietitian for 3 floors of old folks at a nursing home/rehab facility here in Queens! I was hired last week, but it didn't feel real until yesterday, when I started training. 

This has been a very long time coming, given the lengthy process it takes to become a nutrition professional.  I feel like I've jumped through (almost) all the hoops it takes and I'm psyched to get started in my first big girl job. :)

It feels awesome that I'll be able to work towards paying off my debts rather than adding to them.  Don't worry...I'm sure a big portion of my income will still be reserved for new running shoes and race registrations.  Just a lot MORE of it will be paying back loans and bills.

In addition to managing my money, I'll now be making adjustments in my running/exercise routine.  Starting with becoming a morning runner.  Stay tuned for rants posts as my training continues as well as updates on my new career! :)

Thankful Thursday: My Boy is Back in Town!

It's Thursday. It's not 100 degrees out. Let's be thankful!

I'm thankful...

...that Rocky is back!!! He spent a few weeks with his dad, but he's happy to be back in the hood, and I'm so happy to have him!

...that Tuesday marked the official start of training for my second half-marathon!  Staten Island, here I come!

...that it was only 74 degrees on my run today! And with a breeze? It was like Christmas in July! 

...for my roommate.  I'm sure I've said it before, but I would probably be naked half the time if I didn't have her extra large closet at my disposal. Thanks, Goof.

...for feta cheese. And hummus. And pitas. Okay, all Greek food. 

Now you go and be thankful too! :)

Firecracker 10K: Race Recap

Happy 4th of July!


I started the day with a nice ridiculously hot 6.2 miles on Roosevelt Island.  When I woke up, it was 75 degrees and raining...and I was thrilled.  I put on the only blue shirt I own and of course my Sparkly Soul thin red headband and I was ready to go!

Unfortunately the weather did not continue to cooperate.  During the amazingly fast and easy drive from my apartment to Roosevelt Island, the rain cleared up, sun came out and it was insanely hot and humid.  

Looking up at the Queensboro Bridge

The first annual Firecracker 10K was hosted by NYCRuns.  It took place on Roosevelt Island, which is definitely some new and different scenery for me.  I've run two other NYCRuns races and have been pleased with their cheaper pricing, well-organized races and smaller crowds.  For the most part, they lived up to my expectations again.  My only complaints about the race are that there were very few portapottys, not so great race markings, and that they ran out of cups on the second lap water station.  Especially on a day like today, those water stops are essential!

Little lighthouse!

Okay, so how'd I do? Eh. The race was 2 loops around the island, with some cool views of Manhattan and Queens.  There was not much shade but it was a flat and easy course.  I haven't been great about sticking to a running schedule lately, so I haven't done any distances longer than 4 or 5 miles in weeks.  Since I haven't been running, my body was certainly not ready for the heat and humidity.  As such, my goals for this race included 1) surviving and 2) crossing the finish line.  And guess what? I did just that.  

Finisher photo!

I was not fast and I did not care.  My final time was 1:04:34, so a 10:25 pace.  Definitely not a PR for me, but I have to remember that running in the heat slows your pace considerably.  And that's okay! I'm just glad I finished and got my ice pop!

Sweet success!

After my hot morning run, I headed upstate to my parents for a BBQ where I continued to sweat like crazy! I spent a great afternoon with my family and lots of yummy food!

Thanks to my SIL for this tasty treat!

Now it's time to relax and cool down in the AC.  How did you spend your 4th of July? Any fun and sweaty plans?

Thankful Thursday

It's Thursday. It's a beautiful 80-something degrees and sunny outside.  I've been stuck inside my apartment all day waiting for a maintenance guy, who since he finally arrived has been drilling and banging and creating HUGE holes in my wall. I'm not feeling so thankful for this.  


However, I AM thankful...

...that I am officially a graduate of the DI! Woo!

Class of 2012! :)

...for my amazing friends who got married this past weekend! And for everyone who made it a blast despite Tropical Storm Debby trying to bring us down!

so perfect.

...for clean sheets. Tell me you don't feel fantastic when you have fresh new digs on the bed?! 

...that Channing Tatum & Matthew McConaughey have taken on the intense roles of male strippers. I, for one am going to check out this sure-to-be Oscar worthy picture! 


...for long summer days.  How can you not love the sunlight until 8:30 or 9pm?






I'm still not thankful for this repair man and his loud tools.  Tell me what you're thankful for today!

Thankful Thursday: Animations & Avocados

It's late and I have to study...so this is going to be quick!

Today I'm thankful...

...for free movie screenings! Thanks to a fabulous friend, roomie and I went to the screening of Madagascar 3: Europe's Most Wanted.  In 3D. 

There was free popcorn and cotton candy. And I literally ran smack into Jerry Stiller.  I can't complain, but the love of my life (Will Smith) was there also and I didn't catch him unfortunately.  Either way, awesome experience..cute movie...happy times. 

Yes we're adults. With 3D glasses and cotton candy.

...for avocados. I could go on about avocados for days. They're so freakin delicious and packed with vitamins and healthy fats.

...that I made it to yoga on Monday. First yoga class in about 2 months and my body is pathetically still sore. In a good way.

...that I won a fantastic giveaway from fellow blogger, Danielle at Long May You Run.  She's an ultra-runner now (so bad-ass) and has an awesome blog you should go check out ASAP! :)

What are you thankful for?!

WCS Run for the Wild

This past Saturday was the Run for the Wild at the Bronx Zoo, a fundraising event for the Wildlife Conservation Society.  I love races like this for so many reasons! For one, it's held at a cool location.  Who doesn't want to say they got to run around a zoo?  Also, it's for a good cause.  I'm not great at math but if there were ~5,000 runners/walkers, who each raised a minimum of $30...that means the event raised at least $150,000 for the endangered lions and other wildlife! Awesome.

The run started at 8am, so I met up with Dad and my sister-in-law bright up and early.  It was 40degrees (feels like 33!), which pretty much made this the coldest race I've done since January! Crazy! 

Me, Dad & the SIL

The race itself wasn't much of a "race".  It wasn't timed and was really meant to be a "fun" run.  Even if we wanted to really run it, we couldn't have.  The course followed the walking paths of the zoo, so it was only about 6 feet wide at any given point.  Combine that with lots of people lacking any running etiquette, and there was no way we could get through the crowds to race.  But that's okay, sometimes.  It was still a nice run on a beautiful day! It was really cool to be run 3.1 miles surrounded by giraffes and zebras.

Oh, and my two cousins ran too! This was their first 5K run and they killed it.  I'm so proud! 

Congrats, ladies! What are we running next?! :)

I do have to say, this race wins the award for best post-run fuel! (I don't know who gives that award out, but the Run for the Wild deserves to win it.) Seriously, they had mini bagels (sesame, poppy, plain, cinnamon raisin), muffins, Greek Yogurt, Odwalla bars, bananas, apples, water AND Powerade! No joke! 

The best perk of this race (besides the finish-line snacks) was the entrance to the zoo for the rest of the day. I had a blast spending the day with my family and lots of furry friends.

Hi, friend.

We saw gorillas, bears, elephants and lions (oh my!).  And it's a good thing we ran for those lions, because they look too tired to do it themselves... 

So if you're looking for a stress-free 5K that guarantees fun with furry friends...the Run for the Wild is for you! 

Thumbs up for saving lions!

April Goals

Aaaaaand it's April! 

So I did pretty terrible with my February goals, so I aimed a little lower for March. And carried a few of those fails over! Let's see how I did:

My roll-over goals? 

1. Cook more and better meals during the week. CHECK.  I'm no Top Chef, but I made a mean Lentil Loaf, some sweet potato/white bean burgers, etc.  And my go-to meal of course, sweet potatoes and spinach. :)

2. Take a kickboxing class. Still, no.  In my defense, I was kind of busy training for a half-marathon.  

And how did I do with those March goals...?

1.  Complete my first half-marathon. DONE and DONE! Woohoo!

I crossed the finish line, just after this photo!

2. Focus on my upper body strength.  Alright, so I didn't do too much in terms of upper body workouts.  I'm pushing this one into April when I won't be so focused on mileage.

3. Take my dog on longer walks. Eh. This one is less my fault than Rocky's, but we didn't do too well.  He's more interested in sleep than walking/playing.

More sleep, less walking.

Alright then...let's set some new goals for April:

1. Do some speed work & hill training.  
2. Make it to the gym at least 3x a week! I know I'll be tempted to skip the gym and just run outside since it's getting nicer, but I want to do weight training too.
3. Incorporate veggies into every dinner! I've been slacking on my nighttime vegetables, so maybe writing this down will help! 

What are your goals for April? How do you stick with them?!