Nutrition Pet Peeves

In a world full of information on how we should take care of ourselves it can be difficult to decipher which helpful tips are indeed helpful.

The Huffington Post Healthy Living published an article last week titled 8 Things Nutrition Experts Wish You Would Stop Saying About Food and we couldn’t agree with it more! Too often do people pick up on fad diets without doing the proper research. The term “diet” in various contexts is outdated and needs to be done away with. As a good friend of mine says, being healthy is a lifestyle and should be a change for good, not for a predetermined period of time.

Because we love the 8 points that the Huffington Post made about correctly analyzing your nutrition, we are going to outline them here, and throw in our own two cents about how they have helped us improve the nutrition in our own lives.

1. “Detox”

Monica Reinagel states “the best way to help you body get the toxins out is to put fewer in”. Putting anything and everything into our bodies then expecting to be able to flush them out in one go just isn’t going to work. If you want to feel good, put good-feeling foods in your system.

2. “Good” Foods and “Bad” Foods

We are on this earth to enjoy life, and that includes taking care of our bodies as well as indulging every now and then! With that, get rid of that immense guilt that comes with splurging on a candy bar. Enjoy it! Moderation is key and that does not mean you should be punishing yourself.

3. “Clean”

“Eating clean” is all the rage now, and while it has validity, where does the term come from? If you want to eat foods that are free of processed ingredients and synthetic additives, that is fantastic! But why not call it “healthy” eating? Why call it anything? Labels can be restrictive and condemning, so find out what works for you rather than choosing something that works for others, but may not be the best for you.

4. “Low-Carb”

What does low-carb really mean?

Carbohydrates are found in multiple food groups including fruit, vegetables, and dairy products. Contrary to popular belief, you cannot eliminate carbs by eliminating breads and other baked goods. Be smart, do your research, and find out what your body needs.

5. “Gluten Free”

To many, the consequences of consuming gluten are very real and very severe. Most studies have shown that those who do not have an intolerance towards it will not benefit from a strictly gluten free diet. If you are planning on going gluten free, follow our number one rule- do your research! You may be missing out on key nutrients that come with foods that do indeed contain gluten.

6. “Fruit Has Too Much Sugar”

Yes, fruit contains natural sugar. This does not mean, however, that eating a handful of grapes amounts to eating a snickers. Fruit also contains fiber and vitamins that your body is in need of and that you should be consuming in the form of a raw and natural food. Snickers bars on the other hand neither contain nutrients and vitamins, nor are they raw and natural.

7. “Breakfast is the Most Important Meal of the Day”

“All meals are important for different reasons” says Joy Bauer, MS, RDN, and founder of Nourish Snacks. They key is to balance your diet with foods that your body will benefit from and be consistent throughout the day.

8. “Made With Simple Ingredients”

This slogan has been coined by the food industry because they know that the fad of “eating simple” is a big one. Yes, we should be able to pronounce the ingredients in what we are eating. Yes, fewer ingredients can mean better nutrition. However when we look at things like cookies or butter, for example, we need to remember that just because there are fewer ingredients, doesn’t mean that those ingredients are nutritious. Be careful with what you put into your body and consume things that are beneficial.

Finding that Mental Push

Most times, getting myself to get out and start running isn’t the hard part. The difficulty for me comes with keeping myself going once I have started. I am sure you are familiar with the situation; you plan on running a certain distance, and only a short time in, you start feeling too mentally and or physically fatigued to keep going. Or, you have just that little bit left to accomplish your goal and you need just that small push to get you through.

The trick with these issues is finding that mental push that will get you through, so I am going to share a few that seem to work for me!

One trick is to pick landmarks; a lot of times as I run I cramp up or just lose all motivation to reach a goal that I have set. When I am faced with those moments, I find it helpful to pick a point a few minutes away to make it to. Often times when I reach the smaller goals I have set, the pain lessens and the satisfaction of making it just a bit further gives me extra motivation to continue.

Another trick that works for me is to have a competition element in my workout, so find a buddy! I seem to make a good time when I have someone else there to push me. It can be difficult finding someone else to run with my schedule, so most of the time I set times on my runs and compete with myself! When I compare myself with a previous time, even when I am tired, I get that extra surge of energy I need to push it to make a better time.

It is also helpful to me to listen to music during a run. It takes my mind off the struggle I’m facing. I’m sure you’ve experienced the kick of energy that comes from listening to one of your favorite songs. Such motivation is hard to rival as far as its effect to push yourself.

When it comes to working out, any struggle is only ever in our minds. Find what works for you and push through those difficulties!

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National Beast Cancer Foundation

The Color in Motion 5k has been so fortunate to be able to partner with the National Breast Cancer Foundation!

The NBCF is a fantastic organization that was founded with the intent to provide free mammograms to women in America facing breast cancer. They provide free and innovative programs that are not being offered by other organizations.

NBCF was founded by Janelle, a gentle heart that was diagnosed with breast cancer in 1980- a time where research was minimal and solutions were scarce. During the years following her experience, she decided that awareness was needed and more effort was necessary when it comes to breast cancer research. Women should not feel like they need to go through treatment alone and she aims to educate them on what their options are.

To show our support for Janelle’s dream and the mission of NBCF, we have created the code “NBCF2014” that you can use as a discount on Color in Motion 5k registration. Each time this code is used, we will donate $5 to the efforts of the National Breast Cancer Foundation.

This code is valid in all of our open race locations, so visit our website to choose where you would like to Join the Color Movement, and help the National Breast Cancer Foundation!

New CiM5k Locations

Hey Color Chasers™!

We are thrilled to announce some new locations for 2014 races with open registration! 10154897_793338290718781_3694602760741476147_n

East Bay Area – August 9th

Indianapolis – August 23rd

Bowling Green, KY – September 6th

Quad Cities – October 5th

Amarillo – October 16th

Registration is open, so be sure to register soon so you don’t miss out on discounted pricing! We can’t wait to bring the Color Blast™ to these cities!


Fitness Gear Favorites

Let’s face it, a huge part of being motivated to stay fit and get moving, is having awesome gear.


To be honest, we love anything fitness and health related and any type of gear that comes with it. While it might be a random list to some, we’ve compiled our top ten Fitness Gear Favorites and hope that you will enjoy learning about some of the products we have come to love.

Disclaimer: The Color in Motion 5k is not affiliated with any of the below products   and is not being compensated in any way for promoting them.

1. Polar Fit Watch

Knowing where you heart rate is at during a workout can be extremely beneficial in monitoring your progress. An added bonus is that you get to know how many calories you’ve burned! Since my wonderful husband bought this for me, I never work out without it.

2. Speedo Vanquisher Goggles

If you enjoy a good pool workout, you’re going to need goggles that aren’t fogging frequently or filling up with water at every turn. The Vanquisher line from Speedo have been my go-to for years and have never let me down!

3. Gaiam Yoga Socks

Because if you happen to slip off of your mat, you really don’t want to be touching that dirty floor with your bare feet. Regular socks don’t provide any traction, however Gaiam Yoga Socks are no-slip and super comfy!

4. Coconut Cream Pie Larabar

Having an extra boost of energy to use either before or after your workout is always necessary. I love carrying a back- up Larabar in my bag for those days where I am just not feeling up to par. The Coconut Cream Pie flavor is excellent for satisfying that sweet tooth and taking away and unwanted cravings.

5. Under Armour Women’s UA Tech™ Short Sleeve V-Neck

Seriously, these shirts are a wardrobe necessity. They are unbelievably comfortable, and are great for wearing anytime, any day. I love them so much that I had to buy a multiple so I could wear them for more than just working out.

6. Danskin Now Women’s Performance Leggings

WAIT! Before you skip over these awesome pants just because they are from Wal-Mart seriously, just go buy a pair. If you love snug workout pants (and most of us do) then these are the pants for you. They are inexpensive, comfortable, and fantastic quality. PLUS they aren’t shear, so you can wear them in public!

7. Exercise Ball

How often do you find yourself sitting at a desk or kitchen table staring at your computer? For most of us, this is far more frequent than we’d like to admit. We really aren’t picky about bands for this piece of gear, but we believe an exercise ball is a must have! Find one that will be tall enough for you to reach your desk or kitchen table, and ditch the uncomfortable office chair. You will be able to work on posture, massage your sitting muscles, and work on strengthening your core.

8. Go-to Water Bottle

Water is a necessity. Having an awesome water bottle isn’t quite as necessary, however you would be surprised at how much easier it is to remember to get your water in if you have an awesome water bottle to carry around. I love my Contigo Autospout- I love having the straw to drink with, and being able to actually fit ice and lemons into the bottle.

9. Music

I cannot workout without my Ipod Touch. I have the nike plus app that tracks the miles I run, and a playlist specifically for weight lifting. Of course you don’t need to have an Ipod, find whatever kind of audio player works for you, and find that playlist, booklist, or podcast that will keep you going.

10. Headband

Like many of these products, there is no specific brand favorite for headbands. For those of us females with longer hair, get it out of your way during your workout! Don’t be that girl with her hair down at the gym. Find your perfect headband whether big or small, thick or thin, and rock it and enjoy your workout without hair being a distraction.

Inspiration of a Hero

From early years in our life, we start to develop the desires to be like certain people. There are certain characteristics, achievements, or values about them that we recognize and want to have more of. They can be athletes, world leaders, or other inspirational people that we know in our everyday lives. Whatever the position they hold, there is a drive to be more like them.

This week is a week of inspirational people on the CiM5k blog; recently we have come across yet another person whom we have a newfound respect for. That is U.S. soldier Melissa Stockwell.

While serving our country in Iraq, a vehicle she was riding in was badly damaged by a roadside bomb. This is where her life took an unanticipated turn.

She came to realize that the attack on her vehicle had claimed the majority of her left leg. There she was left at a crossroads. What would she do at that point? What could she do without her one leg? I can only imagine in that situation I would be held back by feelings of frustration and anger and would probably have serious doubt that I could lead a normal life.

Stockwell however didn’t get caught up in these feelings. She was determined to let her will decide the course of her life, not her injury. Melissa was given a prosthetic leg and she started her long road to recovery. She was able to train and work herself up to the point to where she was running races with her prosthetic leg. As she continued to run races she was given the opportunity to prepare to try out for the U.S. Paralympic team. She continued to train and eventually made it on to the team. She recalls the following experience from the Paralympics, “And as I carried that American flag into that sold out Bird’s Nest Stadium at the Closing Ceremony, I had never been so proud. A proud American. And a proud Paralympian.”

Can you imagine how that would have felt? To walk out into a stadium full of cheering people and realize that you had a life changing event that could have sidelined you for the rest of your life, but you didn’t let it. That is an inspirational triumph at its finest. Stockwell’s drive to push herself still keeps her in the hunt to compete. She continues to run triathlons and other races all over the world. There is a lot we can learn from Melissa’s story; foremost in my mind is that situations do not fully govern our happiness or where we end up in this life, we do.

For more on Melissa Stockwell visit:



Diana Smith: Weight Loss Journey

Today we have the pleasure of sharing the beautiful story of our friend Diana Smith. Some of you may know her as LivyLove, the courageous Utah woman who took on the task of losing 100 pounds in one year.

Not only did Diana succeed in completely changing just her own lifestyle, but she has grown to be an inspiration to thousands. Since beginning her journey, Diana has run numerous 5k’s, half and full marathons, and has even recently released an E-Book detailing her experience (can be found here). Her focus is on health, fitness, family and faith and she has been a true honor to follow and work with. It would be wonderful if we could convey Diana’s full story to you, but we’ve done better than that! We’ve asked Diana to share her story, and she was kind enough to answer a few questions about her favorite running tips and gear. Prepare to be inspired!

Can you tell us your story?

In early 2013, I was feeling super overweight, overwhelmed with life and didn’t know how much longer I could go with the weight I was at. I decided to walk 1-2 miles a day with my kids in the double stroller around my neighborhood and cut back on calories with the app MyFitnessPal.

Within the first month, I’d lost 10 pounds and got more motivated to keep going. That summer I signed up for a 5K and then that fall I completed my first half marathon. By that time I had lost 70 pounds and wanted to lose more. I kept running and joined a gym and eventually by January 2014 I had lost hundred pounds.

What is the most important thing that you would like your audience to take from your experience?

Healthy diet and an active lifestyle are not things that need to cost a lot of money, take a lot of time or be complicated to figure out. You just need determination to not give up and keep trying each and every day. What I did that sets me apart is I didn’t do a diet, I did a lifestyle change and can see myself living this way for the rest of my life which is how I want others to view their journey

What did you do to prepare for your very first race? How does that differ from how you prepare now?

My first race was a 5K and I trained for it even though it was only 3 miles. With my races now I do basically only half marathons, so I will run about 10 miles to my longest run and then run 3 to 5 miles sporadically throughout the week. One day I plan to do a full marathon hopefully when my children are in school and I have more time to train for that

Do you have any pieces of workout/running gear that you couldn’t live without?

I love my polar heart rate monitor. I never work out without it. On my long runs, I love to bring my Nathan running band that I purchased on Amazon which carries my water, my keys and my energy chews. Of course I love my Nikes. I’ve been told about other running shoes but I just love my Nikes.

We have partnered with Diana for our Salt Lake City race coming up in July, so be sure to check out her blog today for all of the awesome details!

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10 Favorite Running Tips

A little while back we posed the following question on our Facebook wall; “what’s the best running tip you’ve ever received?”. We loved the responses we got! So much so, that we’ve decided to compile your advice in one place and have created a list of our 10 Favorite Running Tips. This is the best place to come for that extra boost of inspiration, and maybe even find a tip or two to improve the quality of your workout.

  1. It’s not your legs giving up, it’s your head.

  2. Breathe in through the nose, out through the mouth.

  3. It’s not about how far you have to go, it’s about how far you’ve come.

  4. Buy the best shoes you can afford!

  5. Relax your jaw.

  6. Run with your head up, and maintain proper posture.

  7. Listen to your body, not your mind.

  8. Make each breath a deep breath.

  9. Do not cross your arms over your body; keep your elbows at your side and hands below your chest.

  10. Roll your whole foot: heel to toe.

And our very own bonus tip: Live to run! If you want to run a longer distance or get a certain time, go for it! Every second of your day affects your goals so do everything you can to achieve them!

And just in case you’ve missed the post on our Facebook Wall; what is the best running tip you’ve ever received?

Frog Eye Salad Recipe

Summer is hot on our heels (goodness is it June already?) and the pool parties and picnics in the park have begun.

So, of course, it’s time to break out the finally in-season fruits and lighter salads. If they happen to include a little pasta, well, what’s a little indulgence?

It’s a long-time family recipe, what I’m about to tell ya’ll, and it takes a bit of preparation, but is well worth it. Leftovers, unless you’ve made an insane amount, aren’t terribly heard of—a triple recipe at a party of fifty works wonders.

Frog-eyed salad. Either you’ve heard of it, or you haven’t. If you haven’t, there’s probably some interesting mental images floating around about now.

The dish gets its name from the small pasta balls that make up the body of it, called Acini de Pepe, suspended in a pudding-like sauce and laced with mandarin oranges, pineapple, and, should you so desire, mini marshmallows. It’s delightfully sweet, somehow makes you think you’ve always got room for more, and works wonderfully as a side dish or a desert.

Here’s how frog-eyed salad works, and note that the blow recipe is made for a certain amount of bulk:

Fruits Options:

3 11-oz cans mandarin oranges, drained

2 20-oz can pineapple chunks (drained, but keep the juice for the sauce)

1 20-oz can crushed pineapple (drained, but keep the juice for the sauce)

1 9-oz container of Cool Whip

1 cup mini marshmallows (optional)

Pudding-like sauce:

1 cup sugar

2 tbs flour

½ tsp salt

1 ¾ cups pineapple juice (from the canned pineapple)

2 eggs, beaten

1 tbs lemon juice


3 quarts water

1 tbs cooking oil

1 package Acini de Pepe

In a large bowl, mix together everything under “Fruit Options”, seal in an air-
tight container, and refrigerate.

In a medium-size saucepan, combine the sugar, flour, and salt. Gradually add in the pineapple juice and the eggs. Stir over medium heat constantly until it thickens. Keep stirring in order to keep the eggs from cooking too quickly (using a plastic whisk helps!).

Remove from heat, add the lemon juice, and let it cool. In a large pot, bring the water, oil, and a little salt to boil—adding the pasta and letting it cook. When they’re ready, drain, rinse, let cool, and mix with the pudding mixture. Put it all in an air-tight container, and refrigerate overnight (or at least 6 hours)

The next day, throw it all together and serve.

The lovely thing about this recipe is, if you’d like to throw some other things into it, such as maraschino cherries, there’s no reason at all not to go for it.

Note: I’m not fully sure why everything doesn’t get mixed together until the next day, but, this recipe for frog eye salad has never served us wrong!


Health Hacks

Going to the doctor or downing cough syrups isn’t always convenient, or completely effective. Knowing the various household items, or even natural remedies that can cure ailments can come in extremely handy, especially when you don’t have the time or energy to be running to the doctor’s office or drugstore.

For this reason, we have brought you our 8 favorite health hacks! I have tested many of them, however to be completely honest, there are a couple that seem to me really popular that I just haven’t had the time to try for myself.


Feeling a little queasy? Mint helps calm your tummy! Whether consumed through herbal tea, chewed in gum, or used topically with essential oils, the mint has a relaxing effect that eases those horrible stomach pains. This is even true for women experience morning sickness; if you can get your hands on some peppermint oil, dab it on your wrists and on the back of your neck.


Noticing that you’re a little overwhelmed after sitting in front of a computer all day? Rather than typing out your notes, try jotting them down with our old friends pen and paper. Believe it or not, it will slow your mind and allow you to un-jumble your thoughts.

Bug Bites

‘Tis the season of bugs, and with bugs come bug bites. If you happen to be out for a picnic and receive a visit from a hungry mosquito, grab that banana peel before throwing it away and rub it around the area of the bite. The banana peel will reduce swelling and in turn itchiness!

Sore Muscles

Everyone has experienced fatigue and muscle pain at some point or another. If you know that you will be having a taxing workout, eat an orange before hitting the gym. The vitamin c will help keep you hydrated and prevent muscle soreness.


If you are like me and have experienced heartburn at bedtime, try sleeping on your left side. You will almost certainly feel immediate relief.


Hiccups are annoying and uncomfortable. Swallowing a spoonful of sugar or holding your breath is uncomfortable, so what’s a better option? Peanut butter. It’s sticky and chewy and will help you get rid of a completely annoying ailment.


Headaches can be crippling. If you have one that is taking away all motivation to get anything done, try laying down with a pencil between your teeth. It will relax your jaw, and prevent you from clenching your teeth together and making the pain worse.

Achy Feet

Spending long amounts of time on your feet can cause serious pain. To alleviate, roll your foot over a tennis ball or frozen bottle of water. This will stretch your arches and soothe away any pain.