The Power of Positive Words

September 29, 2014 by  
Filed under Fitness, News, Weight Loss

Superpowers & Super-foods

superpowershadowmenwomenWhen I was young I could be seen with a towel draped over my shoulders running across the yard with my arms stretched out in front of me under a blue sky in hopes of taking flight. I believed that if I tried hard enough I could fly. After many weeks of failed attempts I came to the realization that if I wanted to take flight I would have to do it on a jet plane. But even though I have tucked away those childish fantasies and I may not have the super powers I had hoped for, I will have to settle for a secret weapon. If Captain America had a shield, I figure, I could certainly give a weapon a try. So, what is my secret weapon you ask? Super-foods!

If you are like me, you value your time and adding anything extra to the hustle and bustle of a busy family life with children, demanding training and work obligations seems daunting; then I am here to tell you it can be much easier to eat right if you incorporate “super-foods” into your daily diet. Like with any other habit, small changes repeated overtime can become powerful secret weapons later.

So what are super-foods you ask? Super foods are foods that are well known for their nutrient properties. Some I would house in my arsenal of “super-foods” would be; kale, spinach, broccoli, fish, eggs, nuts, natural fruits, legumes just to name a few. Because there are so many of these foods, I couldn’t possibly cover them all here, but I do want to share one of my family’s favorite super-foods and some recipes with you.

Quinoa

Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America. My husband and kids like this “bird seed” because it does resemble birdseed as it is a small grain. Quinoa is very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron. Despite its higher carbohydrate content it is considered a low glycemic index and gluten-free food. It is also high in natural fiber.  Please enjoy the Vegetarian Quinoa Salad and Berry & Wild Honey Breakfast Quinoa.  Note:  These recipes are great for those that have wheat allergies.

Live Well,

Coach Lora Erickson

Coach Lora Erickson aka Blonde Runner is a certified running coach located in Bountiful where she resides with her husband and four children. She has been coaching runners and triathlons for over 18 years and enjoys the opportunity to work with beginners. To learn more or find these and other recipes visit BlondeRunner.com

 

Coach Lora’s Vegetarian Quinoa Salad

This is a salad I often have for lunch.  It’s quite tasty and healthy. Enjoy.

1 cup quinoa

3 cups water

Dash of lemon juice

Dash of vinegar (sometime I use white, other times balsamic)

2 cloves garlic, minced

1 large tomato dices (fresh from the garden – yum)

½ cup diced cucumber

¼ cup finely chopped white or purple onion

¼ cup fresh chives from the garden

Fresh herbs to taste, minced (cilantro or basil is good)

1 Tablespoon canola or olive oil

Salt and pepper to taste

Rinse quinoa well (*important) and add the water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the garlic, onions etc and veggies. Enjoy. So yummy (and healthy)!

Lora’s Berry & Wild Honey Breakfast Quinoa

This recipe got two thumbs up from my taste testers (my kids). So, it will stay on our menu. They really like “bird seed” as they like to call it. LOL Enjoy.  ~ Coach Lora Erickson

½ cup quinoa ½ cup low-fat milk (soy milk works well too) 1 cup water ½ teaspoon of cinnamon Dash of vanilla extract Drizzle of wild honey ½-3/4 cup berries (fresh or frozen works – I like to use several different kinds of berries at once)

Rinse quinoa well (*important) and add the milk and water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the spices and vanilla. Top with berries and drizzle with honey and enjoy for a healthy and warm breakfast.

 

Join Team Blonde Runner – Video Clip

I love to coach and especially find the team environment to help athletes achieve their best.  Join Team Blonde Runner – Triathlon.  This is a fully coached triathlon team in Northern Utah.  Come join in the fun!   A 5-week training program will begin Oct. 2014 if you want to see what group training is all about.  Individual coaching also available.

~ Coach Lora Erickson

theblonderunner@gmail.com

www.BlondeRunner.com

I love to Run in Autumn

I just love to run this time if year! ‪#‎autumn‬ ‪#‎cool‬ ‪#‎air‬ ‪#‎run‬ ‪#‎blonderunner‬ @coachloraerickson

Follow my training on my athlete Facebook page here

love run this time of year 65

Runners Clinic – Davis County

September 3, 2014 by  
Filed under Health Classes, News, Prevention & Safety, Weight Loss

In connection with the Layton Marathon Davis Hospital, On Hill Events and Blonde Runner
are producing a FREE RUNNERS CLINIC on Sept 10 at 6:30PM at Davis Hospital and
Medical Center in Classrooms 1 & 2 in Layton. The topic of the discussion held by Dr.
Monson will be “Running and Injury Prevention”. This event will have give everyone a
free tech tshirts from prior races. There will also be swag from sponsors, prizes and much
more. Most importantly all this information is free to you. Registration is free however
we ask that you register so we know how many to plan for.

Register Here

runclinic

Where does obesity start?

Don’t enable your children.  Changing how our children eats starts with you.

Coach Lora Erickson

www.BlondeRunner.com

Treadmill Run

August 30, 2014 by  
Filed under Fitness, Prevention & Safety, Weight Loss

So I am not a big treadmill runner, but on occasion I will use one for a warm-up. I did a short run earlier this week and man does it get hot indoors! These runs make me appreciate getting outdoors! I like things to move past me and have the fresh air to breath in. ‪#‎indoor‬ ‪#‎dreadmill‬ ‪#‎treadmill‬ ‪#‎running‬ ‪#‎pace‬ ‪#‎miles‬ ‪#‎training‬ ‪#‎triathlon
Coach Lora Erickson

BlondeRunner.com

Follow my training on Facebook

short treadmill run hot

Best Price for Thanksgiving Day Races 2014

August 27, 2014 by  
Filed under News, Product Reviews, Races, Weight Loss

running turkeyDon’t miss the EARLY BIRD price for the Thanksgiving Day Events 2014 at the South Davis Recreation Center!  The prices goes up MONDAY 9/1!  Wobble before you Gobble this year!

Turkey 10K: $25 Family 5K: $20 Gobbler 1K: $10 This is your BEST PRICE!  Get registered and save some $$$
reg now orange

 

Free Triathlon Clinic For Participants

August 26, 2014 by  
Filed under Health Classes, News, Races, Weight Loss

no year labor tri logono year labor tri logo

no year labor tri logoI will be offering a free Triathlon Clinic and route pre-view for those registered for the Labor Day Triathlon.  The clinic will be held this Friday August 29th from 5:30 – 7 p.m.  We will be riding the sprint distance route after a short demonstration on how to set up your transition area.  Please bring your bike and helmets and meet at the pavilion behind the South Davis Recreation Center.  Questions about the event will also be answered.  This clinic is at no charge however you will need to RSVP to reserve your spot.  Just message me at theblonderunner@gmail.com

See you there!

Coach  Lora Erickson

www.BlondeRunner.com

Tracer 360 Visibility Vest

BLONDERUNI can not emphasis enough the value of safety while you are outside exercising. Our day light hours are getting shorter and if you exercise before work – you know it’s dark out there in the early morning hours. I also see cars putting on their lights as early at 6:30 on overcast days. Please, please wear lights! I use the Tracer 360 vest and feel it is the most visible vest out there and can be seen by all angles (thus “360”). It also doesn’t rely on reflection only so cars can see you from a distance. Those that are seen are not usually the ones that get hit. I use this while cycling and running in low light conditions. I like to use the flashing light feature as we are competing with drivers attention now with cell phone/text use. Use the code BLONDERUN to save 15%. This is so worth your safety and piece of mind. Please share with a friend you care about!
~ Coach “Blonde Runner” – Lora Erickson
www.BlondeRunner.com
blonde runner tracer360 close up
Read the review

 

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