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Banana Bread Granola Bars

Adapted from Running With Spoons, these Banana Bread Granola Bars with blow. Your. MIND. Seriously. If you love your granola bars soft and sweet, these are the way to go. PLUS they are easy, gluten free, and don’t take any time at all to make.

Banana Bread Granola Bars
1 ½ Cup Oats
1 Banana, mashed
½ Cup Honey
1 Tablespoons Flax Meal or Seeds
1 Tsp Cinnamon
1 Tsp Vanilla
½ Cup Chopped or Sliced Almonds
½ Cup Ghirardelli 60% Cacao Bittersweet Chocolate Chips (these are my favorite, but feel free to use whichever chocolate chips you prefer :) )
⅓ Cup Chopped Dates

Preheat oven to 350 degrees. Mash the banana in your mixing bowl, then add all remaining ingredients except the dates. Line an 8×8 (ish) baking pan with tinfoil and spray with just a little bit of oil. Press the granola bar mixture evenly into the pan, and top with the dates. Press the dates into the top of the mixture so they stick.

Bake for 12-15 minutes and enjoy! Let cool before cutting and serving.

Weekend Habits

Weekend Habits for a Better You

At some point or another, Monday’s are daunting. Whether or not you love everything about your life, the end of the weekend can be stressful and it is easy to be unprepared for the week ahead.

While it is likely that we can never be fully prepared for what the week will bring us, there are some steps we can take to make it a little easier on ourselves and make the week a healthy one!

Meal Prep

Are there foods that you eat on a regular basis? If they take any preparation at all, do it on the weekend! Hard boiling a dozen eggs, waiting for some muffins to bake or cooking pasta are all a lot easier to wait for when you are already at home with spare time. Don’t wait until Monday or Tuesday night when you’re already exhausted- take that time to workout or relax!

Plan Your Meals

You’ve taken the time to prepare the food, now take the time to plan it! I have found that if plan out what I am going to do with my pre-cooked food, meals are a lot less repetitive and I feel way less stressed about whether or not my family will enjoy them.

Wash Your Workout Clothes

Set yourself up for success by having your workout clothes washed and ready to go for the week. This means tops, bottoms, underwear, headbands- whatever you need for the perfect sweat session. Do everything you can to avoid unforeseen excuses.

Stress Management

It might be doing all of these little things, or it might involve taking just 10 minutes to meditate. Whatever it is, do something that will relax you. Just ten minutes of self time that allows you to reflect on your successes and remind you of your goals will allow you to have a better outlook on the coming week.

Start Fresh!

Maybe last week wasn’t your best when it comes to eating healthy. Maybe you skipped a workout or two, or perhaps work wasn’t your favorite place to be. Guess what?! You are being given a whole new week to redefine your expectations for life instead of dwelling on a couple of mistakes.

Lose the Technology

Most jobs these days involve a computer, smartphone, and probably a tablet. You spend more hours during the week staring at a screen than you do with your family, and the weekend can be your break from that! If you have homework to do and need the internet, try printing out articles and textbook pages. You might be surprised how refreshing it can be to read real ink from real paper.

Catch Some Zzz’s

Last but certainly not least: sleep! you may want to party it up on the weekend, but take time to rest. Sleep is just as important as eating healthy and staying active so make sure you get some shut eye while you can!

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
PostWorkout

Post-Workout Habits

Developing good post-workout habits can be crucial not only to your immediate recovery, but to your continued health and to the overall success of your goals. We’ve outlined some of the most common post-workout mistakes so if you’re hitting the gym regularly and not seeing the results you expect, take these thoughts into consideration!

Watch the Reward

When you know you’ve had a good calorie burn, it can be tempting to grab a not-so-healthy snack later on. Remember though; you’ve just burned those calories! Choose a snack that will promote further metabolism increase rather than one that will inhibit progress. Each of our bodies are different, so do your research to see what your body responds to most, and the types of foods that correlate with your goals.

Just Relax

Whether it’s meditating, yoga, stretching, or a walk, your body needs to cool down from the work you’ve just put it through. Finding a way to stretch or massage your muscles after a good calorie burn will lessen muscle soreness and better allow you to strengthen your body and keep after your goals.

Refuel!

Just like stretching, properly refueling after a workout will allow your body to better recover and boost your metabolism. A good combination of protein and carbs, even a small portion, will give your muscles the right nutrients so they can continue to grow!

Reschedule

You’ve just had an excellent workout, so plan another! Progress comes from consistent dedication and when you have goals in mind, consistency is key! Support your overall health by forming habits that you know will benefit your future.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
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Make-Ahead Breakfast Burritos

Having breakfast made and ready to go in the mornings can be crucial to maintaining proper health and nutrition. These burritos are easy to make ahead of time and will happily boost your metabolism in the morning!

Breakfast Burritos

1 Package Lean, Ground Sausage (pork or turkey)
Handful Spinach, Chopped
3 Eggs
1 Cup Milk
Shredded Cheese
1 Cup Cubed Hashbrowns

10 Whole Wheat Tortillas

Tin Foil (to wrap and freeze burritos)

Begin cooking the sausage in a frying pan. While the sausage is browning, mix the spinach, eggs, milk, and cheese. Pour the mixture into a separate pan, and cook like scrambled eggs.

While these are cooking, you can rip sheets of tinfoil to wrap the burritos. Once everything is cooked, just divide the fillings equally between the tortillas, wrap in tinfoil, and freeze! Just heat them up in the microwave in the morning (without the tin foil, of course), and enjoy a delicious, warm breakfast! Yes, you can buy pre-made breakfast burritos in the store; but these are super easy to make, and you know what actually goes into them!

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations

Healthy Sack Lunches

Let’s all take a minute to honestly answer this question: how hard is it to not munch on snacks while sitting at a desk all day?

For most of us, this is a struggle. Not that munching is a bad thing- personally, I prefer snacking and small meals as opposed to eating large meals 2-3 times a day. If we are going to snack at our desks, however, it would be good to pack foods that will keep our energy up throughout the day, and promote overall health.

For this reason, we are providing you with a list of healthy sack lunches that will allow you to snack (if desired), while also actually providing nutrients that should sustain you throughout your work day. No one likes those afternoon hunger pains right before quitting time!

Lunch Option 1:

Edamame (either dried or, well, not dried)

Green Juice

Pretzels & Peanut Butter (for an afternoon snack)

Lunch Option 2:

Ham and Cheese Roll-ups

  • Nitrate-free ham is choice, as is good quality cheese. Just slice the cheese into strips, and roll up into 4 or 5 slices of ham.

Multigrain Crackers

A CiM5k Orange Cranberry Coconut Flour Muffin

Apple Slices

Lunch Option 3:

IMG_1265Whole Avocado- can be sliced or mashed, whichever you prefer!

Two Hard-Boiled Eggs

Craisins

Tablespoon (or two :) ) of Enjoy Life Chocolate Chunks

Lunch Option 4:

CiM5k Homemade Granola

Salami Slices

Sliced Cheese

Carrot Sticks

Lunch Option 5:

Dried Fruit and Nut Mix

  • Make your own by buying the following items in bulk: almonds, cashews, raisins, blueberries, craisins, dried mango.

Applesauce

Cottage Cheese

Hummus

Pretzels, for dipping.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
BaconAndEggCups

Bacon and Egg Cups

A bacon recipe for breakfast, lunch, and dinner? Yum!

This bacon recipe is super simple and contains ingredients that are so good for you! Enjoy!

IMG_2198Bacon and Egg Cups
2 Eggs
1 Cup Milk
1/2 Green Bell Pepper
1 Cup Spinach (cut up)
6 Bacon Strips

(Recipe makes 6)
Preheat oven to 350 degrees. Grease a muffin tin. Line six of the muffin tin cups with one piece (each) or bacon. combine the remaining ingredients, and divide between the six portions. Bake for 35 minutes, remove from tin, and enjoy! You can mix it up by adding all kinds of spices and sauces for added deliciousness!

 

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
Coconut flour

Orange Cranberry Coconut Flour Muffins

Who doesn’t love a good, healthy muffin recipe?

The best thing about these coconut flour muffins is that they can be modified so easily!

Chocolate chips instead of cranberries? Do it! Want to add apples? Go for it! This really is the perfect coconut flour recipe if you are looking for healthy ways to switch things up in the baked goods department.

Orange Cranberry Coconut Flour Muffins

¼ Cup Coconut Flour

3 Tbsp Melted Coconut Oil

3 Eggs

1 Tsp Vanilla

¼ Tsp Baking Powder

1 Tsp Orange Zest (fresh is best!)

½ Cup Cranberries (dried or fresh- whichever you prefer!)

Preheat the oven to 400 degrees. Combine all ingredients except for cranberries and mix until thoroughly. If you are like me and don’t have a citrus zester, just use the finer portion of a cheese grater and it will work wonderfully! Once everything is combined, fold in half of the cranberries.

The batter will be a little thinner, which caused my cranberries to fall to the bottom while baking; to combat this, just add half of the cranberries to the batter, pour into muffin pan, then add the remaining berries as a topping!

Bake for 15-17 minutes and enjoy! They are absolutely divine when eaten warm.

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
bananaQuinoa

Banana Breakfast Quinoa

We’ve said it before and we’ll say it again; quinoa is the miracle grain!

It’s nutritious and delicious, and can be eaten for breakfast lunch and dinner. It’s that good, and it’s that versatile.quinoa

Since everyone loves a good, filling breakfast recipe, we’ve created a Banana Breakfast Quinoa dish that you will devour! You can follow the recipe exactly, or through in any other toppings that you like and make it totally your own.

Banana Breakfast Quinoa

½ Cup Uncooked Quinoa

1 Tsp Cinnamon

¼ Cup Almond Milk (or milk type and flavor of your choice!)

1 Tbsp Honey

½ Banana

Cook the quinoa according to directions. Once cooked you will have about 1 ½ cups and I usually use only about 1/3 cup in one serving. This should give you a quick breakfast for about 3 (ish) days! Once the quinoa is cooked, add the other ingredients while it is still warm, and enjoy! It serves as a simple dish that can be made quickly on those busy mornings.

For more quinoa recipes and nutrition information visit:

Cocoa Quinoa Bars

Top 10 Quinoa Recipes

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.

Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations

 

Quick High-Calorie Workout

Who is in favor of a high-calorie workout that doesn’t take a lot of time?

I know I am! Finding ways to push myself to burn a lot of calories in a short time not only helps keep our bodies from plateauing by switching it up, but they are a great time saver, and we all know how important that can be.

If you are seriously concerned about the amount of calories you are burning in your workouts, there are ways to take out the guess work! Rather than plugging your activity into online calculators or trying to somehow trying to calculate it out yourself, I recommend trying out a Polar Fit watch; my husband bought me one a few months ago, and I seriously can’t work out without it. It helps me track my heart rate, and monitors the amount of calories I have burned. This is so helpful when it comes to maintaining a healthy weight and making sure the calories you are taking in are being effectively worked off as well.

Here is a great (and quick) workout that is perfect to add into your morning routine, or to finish off a run!

HighCalorieWorkout.jpg

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.
 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations
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4 Ways to Love Yourself

This is the time of year when we set new goals for ourselves. With those new goals can sometimes come disappointment for not entirely achieving them.

During the beginning of this New Year, we challenge you to add to your goals ways to love yourself! Resolve to be happier, confident, and excited about your life.

  1. Set New Goals

We always hear people say that we shouldn’t wait until the new year to work toward our goals- they’re right! Think about the goals you have had in the back of your mind all year long and start working on them! Make YOU a priority.

  1. Get Organized

If getting organized isn’t one of your already-thought-about-goals, make it one! Choose just one aspect of your life that you want to de-clutter; whether it’s your daily schedule or a room in the house, having that renewed control over one more aspect of your life with motivate you to stay prioritized and de-clutter your mind.

  1. Be Mindful of the Good

In 2013 the Third Metric published an article titled The Habits of Supremely Happy People. In the article Dr. Susan Weinschenk stated that “when we take time to notice the things that go right- it means we’re getting a lot of little rewards throughout the day”. Rather than allowing yourself to become quick to anger, remind yourself of how much better it feels to be happy!

  1. Find a Hobby That’s Yours

Having Hobbies with spouses and family members is wonderful; but at some point we need something that is just ours! Having a hobby that you can enjoy on your own gives you time to think and reevaluate without worrying about impressing anyone or doing a good job. It’s your hobby, do it how you want!

 

Disclaimer: The information contained on the Color in Motion 5K blog is not intended as, and is not, a substitute for professional medical advice. Please consult a medical professional before starting any exercise program, making any drastic changes to your diet, or any other changes that may impact your health. The Color in Motion 5K blog is for entertainment and should not be taken as professional advice or instruction. While we try our best to keep our information up to date, older posts may no longer be correct or relevant. Please contact us at blog@colorinmotion5k.com with any questions.
 
Find a Color in Motion 5K race near you: http://colorinmotion5k.com/locations