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Ways to Stay Hydrated

Not staying properly hydrated, especially during a workout, can shorten our endurance and cause fatigue. Since over half of our body is comprised of water, staying hydrated is a key component of maintaining consistent overall health.

While we are told that we should aim to drink half our body weight in ounces every day (i.e. 150 lbs = 75 ounces of water), water at some point just doesn’t taste good anymore. So before resorting to soda or sugary juices, check out our 5 favorite ways to stay hydrated without just drinking water.

1. Fruits and Vegetables

Some fruits and vegetables are primarily made up of water, but also provide us with other nutrients that aid in the proper functioning of our bodies. Fruits like watermelon, honeydew, and grapefruit and vegetables like cucumber, zucchini, and celery are all made up of about 90% water. They also contain beneficial carbohydrates and when eaten in appropriate portions, they can keep you moving throughout a workout.

2. Coconut Water

When we get our sweat on, we lose electrolytes that are necessary for maintaining fluid balance in our body. Coconut water contains natural electrolytes, without the added sugar and carbohydrates that most sports drinks contain.

3. Dry Mouth?

How often do we sit at our desk and stare at the computer in a daze? When we finally snap out of the fog with a dry mouth and dry eyes, it’s time to hydrate! Grabbing a quick drink of water will, believe it or not, get you re energized and allow you to focus for a little longer.

4. Eat Your Water!

If you’re tired of the taste of water, try oatmeal, yogurt, or a smoothie to get that extra bit of hydration in.

5. Add Lemon!

If you haven’t already heard of the benefits of lemon water, you’re missing out! For one week, try having lemon slices available in your fridge and pop them into your water in the morning. The lemon will boost your immune system and your energy levels, increase potassium, aid digestion, cleanse immune system and clean out your mouth and freshen your breath.

Cocoa Quinoa Bars

Cocoa Quinoa Bars

Quinoa. The miracle seed that has sprouted excitement across the foodie community.

As we said in our Top 10 Quinoa Recipes post, quinoa provides a wealth of nutrients, and maintains a decent level of protein even after being cooked. Quinoa is naturally low-fat, and possesses a low glycemic index. This means it has a naturally good impact on our blood sugar levels, unlike many forms of carbohydrates.

These Quinoa Cocoa Bars, adapted from Sugar-Free Mom (if you haven’t checked her out, you need to!) are great options for breakfast, and best for mid-morning snacks! They are filling, naturally sweetened, and actually keep you feeling full.

I know, sounds crazy. But it isn’t, so here’s the recipe!

Quinoa Cocoa Bars adapted from Sugar Free Mama

1½ cups Almond Milk

1 Cup Pitted Dates (I used 7-10 dates)

1 Cup Cooked Quinoa

¼ Cup Applesauce

⅓ Cup Cocoa Powder

¼ Cup Flaxseed Meal

Preheat oven to 250 degrees. Throw everything except the Quinoa in a blender, and blend until smooth-ish. The mixture will probably be slightly lumpy.

Once blended, add cooked quinoa and stir. Pour mixture into a greased pan (I used coconut oil), smooth, and top with whatever you’d like! I threw on some extra dark cacao chips, but you can use almond, sunflower seeds, whatever you’d like! You can also add them to the batter if you want, rather than using as toppings.

Bake for 40-50 minutes; mine were great at 45. Let them cool and set for about 15 minutes, cut, and enjoy! The texture will be very quinoa-y and they will be somewhat soft, but will still stay together and taste wonderful!

Fruits to Feast on this Fall

Fall is the time to bake, eat, and enjoy recipes that we don’t make the rest of the year. Included in those recipes are fruits that either aren’t in season the rest of the year, or just not commonly used. To get the most out of your fall recipes this year, check out some of the benefits from the most commonly utilized fruits of the season.

Apples

Apples are loaded with fiber and vitamin C so not only will they taste delicious in anything you bake, they will provide you with antioxidants to fight off those awful winter colds going around! It’s also been said that apples help prevent various forms of cancer, lower cholesterol, increase heart health, and detoxify the liver.

Cranberries

Delicious in salads and and baked goods, cranberries help prevent urinary tract infections, oral diseases, and provide immune support. Not to mention they are great for satisfying those afternoon sweet tooths.

Pears

Pears are an excellent source of fiber, as well as vitamins A, B1, B2, C, and E. Pears also help promote colon health, proper digestion, and prove a quick source of natural energy. As the fall is often when we lack focus on our health, natural energy and proper digestion can always come in handy!

Pumpkins

It seems that everything comes in pumpkin spice flavor once October hits. But how can you benefit from eating actual pumpkin? Here are a few (possibly) surprising benefits that come from eating pumpkin.

  • Weight Loss- pumpkin is plenty in fiber, which allows for slower digestion, which in turn keeps us fuller longer.

  • Better Vision- pumpkin contains great amounts of beta-carotene, which also contributes to its orange color. Beta-carotene is converted to vitamin A in our body, which is essential for eye health.

  • Immunity- because of its high iron and vitamin A levels, pumpkin can boost your immune system and help you stay away from nasty colds in the cold weather

IMG_7595Sweet Potatoes

Sweet potatoes contain so many vitamins, it’s crazy. Starting with vitamin B6, which helps prevent degenerative diseases, including heart attacks. They are also a huge source of vitamin C and D, which (like pumpkins) helps keep our immune system working.

We all have our preferred dishes this time of year, so try to incorporate these awesome options into yours! Your body will thank you for sure.

 

 

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

Thanksgiving for Special Diets | Vegan Thanksgiving

Approximately 1 million Americans eat a vegan diet (Vegetarian Times). While that is only .5% of the American population, it is still a large group of people who will have to do a bit more planning for Thanksgiving than the average person. Thanksgiving is coming up quickly, so if you haven’t planned your vegan Thanksgiving dinner yet, don’t fret! Check out these top notch delicious vegan recipes we’ve gathered from different blogs and websites. They are sure to make your Thanksgiving dinner both delicious and within the guidelines of your lifestyle.

Happy Thanksgiving!

29 Vegan Thanksgiving RecipesVegan Thanksgiving


Vegan Thanksgiving Recipes

Appetizer
Pumpkin Seed Cranberry “Cheese” Log with Thyme from Rawmazing
Hot Artichoke Dip from C’est La Vegan
Spiced Carrot Hummus with Garlic Oil from Daily Bites Blog
Eggplant “Caviar” from Ricki Heller
Garlic Mushroom Kabobs from Damn Delicious
Pumpkin Pie Hummus from Peanut Butter & Peppers

Main Dish
Harvest Pie from Vegan Dad
Wellington with Fennel Braised Seitan, Thyme Roasted Mushrooms and Kale from Veggie Belly
Toasty Pumpkin Chickpea Fritters from Lunch Box Bunch
Lentil Shephard’s Pie with Parsnip and Potato Mash from Food52
Vegan Baked Turkey from All Recipes
White Lasagna with Roasted Butternut Squash and Spinach from Chef Chloe

Sides
Classic Green Bean Casserole from Eat the Love
Green Bean Casserole from PETA
Boozy Cranberry Sauce from Livin’ the Pie Life
Vegan Stuffing from Bakeholic Mama
Spinach Stuffed Mushrooms from Homemade Levity

Rolls/Bread
Fluffy White Dinner Rolls from Oh She Glows
Vegan Dinner Rolls from Savvy Vegetarian
Pumpkin Sage Biscuits from Minimalist Baker
Soft Vegan Pumpkin Bread from Averie Cooks

Desserts
Sweet Potato Casserole from Oh She Glows
Raw Caramel Apple Pies from Oh, Ladycakes
Raw Pumpkin Pie from Oh, Ladycakes
Pumpkin Spice Mousse from The Primalist
Vegan Pumpkin Pie from Minimalist Baker
Pecan Pie Bars from Without Adornment
Baked Pears with Walnuts and Honey from Skinnytaste
White Chocolate “Mousse” from Fork and Beans

 

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

Thanksgiving For Special Diets | Vegetarian Thanksgiving

If you’re skipping on the meat, you don’t have to skip the flavor. There are thousands of delicious vegetarian recipes all over the web and we’ve compiled some of our favorites for your vegetarian Thanksgiving!

26 Vegetarian Thanksgiving Recipes

Vegetarian Thanksgiving

Vegetarian Thanksgiving Recipes

Appetizer
Baked Acorn Squash with Chestnuts, Apples & Leeks from Food and Wine
Pear Parsnip and Fourme d’Ambert Tartines from Food and Wine
Guacamole Deviled Eggs from Primal Bites Blog
Sweet and Spicy Maple Pecans from The Cafe Sucre Farine
Roasted Mushrooms with Garlic & Thyme from Cake’s Cottage

Main Dish
Spicy Whole Roasted Cauliflower from Pure Wow (this is pure wow for sure!)
Pumpkin Lasagna from Food and Wine
Thanksgiving Meatless Loaf from Fat Free Vegan Kitchen
Butternut Squash Baked Risotto from Martha Stewart
Sweet Potato Gnocchi with Balsamic-Sage Brown Butter from Aida Mollenkamp

Sides
Classic Green Bean Casserole from Eat the Love
Green Bean Casserole from PETA
Garlic & Herb Smashed Potatoes from Linda Wagner
Pear and Blue Cheese Roasted Brussels Sprouts from The Cookie Rookie
Honey Roasted Butternut Squash with Cranberries and Feta from Peas & Crayons
Vegetarian Onion Gravy from Kitchen Treaty

Rolls/Bread*
Heavenly Rolls from Lil’ Luna
No-Knead Cloverleaf Rolls from Food Network
Pull-Apart Fluffy White Dinner Rolls from Oh She Glows
Vegan Dinner Rolls from Savvy Vegetarian

*some of these recipes call for milk. If you don’t drink milk, simply substitute a non-dairy milk such as almond milk or soy

Desserts
Pumpkin Spice Mousse from The Primalist
Pumpkin Pie from Minimalist Baker
Two Ingredient Chocolate Mousse from Oh, Ladycakes
Chocolate Hazelnut Tartlets from Oh, Ladycakes
Raw Caramel Apple Pies from Oh, Ladycakes
Raw Pumpkin Pie from Oh, Ladycakes

 

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

Thanksgiving For Special Diets | Gluten Free Thanksgiving

Whether it’s for dietary reasons or personal choice, gluten free diets to not have to be restrictive. We’ve compiled some of the best gluten free recipes for your gluten free Thanksgiving dinner!

30+ Gluten Free Thanksgiving Recipes

30+ Gluten Free Thanksgiving Recipes

Gluten Free Thanksgiving Recipes

Appetizer
Bacon Jalapeno Deviled Eggs from Real House Moms
Guacamole Deviled Eggs from Primal Bites Blog
Sweet and Spicy Maple Pecans from The Cafe Sucre Farine
Broccoli Cheddar Bites from Simply Gourmet
Honey Drizzled Apple Gouda Bacon Bites from Sand & Sisal

Main Dish
Russ Parson’s Dry Brined Turkey from Food 52
Rosemary Apple Turkey from Amazing Paleo
Garlic Rosemary Turkey from Food Network
Slow Cooker Citrus and Herb Turkey Breast from Mom on Timeout
Deep Fried Turkey from Food Network
Roasted Chicken with Garlic Sage Butter & Pomegrante Glaze from Alaska From Scratch

Sides
Classic Green Bean Casserole from Eat the Love
Gluten Free Stuffing from Yammie’s Gluten Freedom
Garlic & Herb Smashed Potatoes from Linda Wagner
Creamy Cauliflower Mash from Eating Paleo 4 Health
Lightened Up Sweet Potato Casserole from Color in Motion 5K (substitute in GF flour for all purpose flour)
Stuffed Bell Peppers from Color in Motion 5K
Gluten Free Turkey Gravy from Gluten Free on a Shoestring

Rolls/Bread
Pull Apart Dinner Rolls from My Gluten Free Kitchen
Gluten Free Dinner Rolls from Hello Gluten Free
Sweet Potato Browned Butter Rolls from Gluten Free on a Shoestring
Pumpkin Biscuits from Eat Naked Now

Desserts
Apple Crisp from The Humbled Homemaker
Pumpkin Pie from Minimalist Baker
Raw Caramel Apple Pies from Oh, Ladycakes
Best All Butter Gluten Free Piecrust  from Flippin’ Delicious
Raw Pumpkin Pie from Oh, Ladycakes
Pumpkin Mousse from Color in Motion 5K
Gluten Free Pumpkin Cookies from Amy in the Kitchen
Cranberry Cheesecake from Roxana’s Home Baking
Grain Free Apple Pie from Life Made Full
Crustless Pecan Pie from Gluten Free Easily

 

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

Thanksgiving For Special Diets | Paleo Thanksgiving

If you eat a Paleo, Gluten Free, Vegetarian, or Vegan diet, you can still enjoy a delicious and hearty Thanksgiving dinner. Over the next few days, we’ll be sharing the perfect recipes for your special diet Thanksgiving dinner. On the docket today: Paleo Thanksgiving!

30+ Paleo Thanksgiving Recipes

30+ Paleo Thanksgiving Recipes

Paleo Thanksgiving Recipes

Appetizers
Bacon Wrapped Roasted Vegetables from A Spicy Perspective
Creamy Parsnip Soup from epicurious (use ghee or clarified butter)
Sweet and Spicy Maple Pecans from The Cafe Sucre Farine
Healthy Deviled Eggs from Fed & Fit
Sweet Potato Rounds from Martha Stewart
Proscuitto Sage Wrapped Asparagus from Kevin Is Cooking

Main Dish
Rosemary Apple Turkey from Amazing Paleo
Russ Parson’s Dry Brined Turkey from Food 52
Roasted Cornish Game Hens from Food Network
Garlic-Crusted Roast Rack of Lamb from Delish
Herb Roasted Turkey Breast from Food Network

Sides
Paleo Sweet Potato Casserole from Cupcakes OMG
World’s Best Paleo Gravy from Yummly
Apple Cranberry Stuffing from Autoimmune Paleo
Roasted Brussels Sprouts with Cranberry Brown Butter Sauce  from Oh Lardy
Grain Free “Cornbread” and Sausage Stuffing from Deliciously Organic
Broiled Proscuitto Wrapped Asparagus from Nom Nom Paleo
Classic Green Bean Casserole from Eat the Love
Paleo Cranberry Sauce from Multiply Delicious
Garlic & Herb Smashed Potatoes from Linda Wagner
Creamy Cauliflower Mash from Eating Paleo 4 Health

Rolls/Bread
Perfect Paleo Biscuits from Simply Living Healthy
Pumpkin Biscuits from Eat Naked Now
Grain Free Focaccia Bread from Savory Lotus
Paleo Buttermilk Biscuits from My Natural Family
Savory Ranch Dinner Rolls from Au Naturale Nutrition

Desserts
Paleo Apple Pie from Sweet as Honey
Pumpkin Spice Mousse from The Primalist
Paleo Pumpkin Pie Cupcakes from My Whole Food Life
Paleo Sweet Potato Meringue Pie from Cupcakes OMG
Two Ingredient Chocolate Mousse from Oh, Ladycakes
Raw Caramel Apple Pies from Oh, Ladycakes
Paleo Mini Pecan Pies from Eating Paleo 4 Health
Raw Pumpkin Pie from Oh, Ladycakes

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
RunningTips

Running Tips for Beginners

While running has become increasingly popular in the last few years, it can be a daunting hobby to begin if you are new to the exercise.

If you’re new to the sport, keep these running tips in mind! Some of them are more technical, and some of them are feel good. Either way, be smart and be comfortable with your training!

First and foremost, love your gear. You don’t need to spend hundred on bright new workout clothes (see our post on Fitness Gear Favorites), but you should be comfortable with what you have on! If you’re eyeing a new exercise watch or pair of shoes and you’re able to buy them, go for it! Make your workouts something to look forward to.

Fitness Apps. They can make all the difference. Sometimes they talk in your ear while you’re working out and honestly, that little bit of encouragement can help! Here are a few of some of our favorite apps:

Nike+ Running

PumpUp

My Fitness Pal

Rock My Run

Start Slow. It’s okay if you don’t sprint and run long distances right off the bat. And chances are, you won’t be good at both. But as long as you get out there and try you’ll get the hang of it! just because you start slow doesn’t mean you’re not a “runner”. You ARE a runner!

Treat Your Feet. Just like with your gear, you don’t need to spend a ton of money on shoes but you do need to make sure your shoes are correctly fit your feet. If you have bad shoes, you’ll have a bad run. Don’t take your feet for granted!

Queue the Music. Or podcast, or audiobook. Having something to listen to keeps your training from getting boring, and can help you set milestones for yourself. I can’t tell you how many times I’ve told myself “I’ll just run until this next song is over”.

Set Goals. You don’t need to spend money on a race, but setting a distance or time goal for yourself can make all the difference- and you can reward yourself! Try to make it non-food-related, like a new pair of socks or a new running shirt.

Do Yoga. Running can take a toll on your body. There are tons of yoga routines out there that will help keep your body strong while training. See our post on Yoga Basics.

Fuel Up. Be sure to eat and drink appropriately before heading out for a run. Your body needs fuel, and you don’t want to be stuck away from home needing something to eat!

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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Natural Ways to Boost Energy

We all go through energy slumps every now and then. For me, it usually happens in the afternoon, a couple of hours before work ends and gym time begins.

This is super inconvenient for me, as I really do love going to the gym! But the lack of afternoon energy just kills the majority of any motivation I have, not to mention provides me with killer sweet cravings. I don’t drink coffee or other caffeinated drinks, and tend to avoid energy drinks, so when I finally got fed up with being tired all of the time, I set out to find some natural ways to boost energy!

Vitamin B12

B vitamins help our bodies to produce red blood cells. Red blood cells are needed to turn our food into energy and boost metabolism. Vitamin B is also important in the production of neurotransmitters, which regulate mood and conduct messages through the brain.

Cut the Sugar

We may think that those afternoon candy bars are helping us get through the day, but refined sugars deplete us of vitamin B, and create a spike in blood sugar. Once we crash, we are left feeling worse than before!

Magnesium

Not only does it help decrease headaches, magnesium is used in biochemical reactions that break down glucose into energy. When we have a magnesium deficiency, our bodies have to work harder to function, and in turn lower our energy.

Take a Walk!

It might seem like exerting energy is the last thing we want to do when we’re feeling like we don’t have any energy, but a quick walk proves just the opposite!

Getting some fresh air and moving around is just what our system needs to get moving properly so we can get that extra little push in at the end of the day.

Don’t Forget Breakfast!

Eating a small breakfast (around 250 calories) boosts your metabolism and keeps you from feeling starved and distracted all morning! After fast all night, our body wants to be fueled and is looking for us to provide it with nourishment to get us through the day.

Water Water Water

Did you know that dehydration can cause lethargy? We can also sometime confuse thirst for hunger, which can cause us to munch on things that might not be so great for us.

 

 

 

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
pumpkinmousse

Healthy Fall Snack: Pumpkin Mousse

The Fall season is the best season.

Not only is there great weather and excuses to bundle up in our favorite cozy outfits, but the food is amazing! Pumpkin this, peppermint that, and it’s totally acceptable to forget about any summer plans to stray away from those crazy cravings. Right?

Wrong! In years past I’ve definitely been a promoter of long baking days and eating nonstop for months. But this year, I’ve made an effort to find alternatives to my usual indulgences, and it’s worked deliciously!

Healthy Fall snacks are not hard to come by- they just might take a little extra effort. This snack is a simple pumpkin mousse, that can be paired with vanilla wafers or fruit!

Healthy Fall Snack: Pumpkin Mousse

1 Sugar-Free White Chocolate Pudding Mix

1 ½ Cups Milk

½ Cup Pumpkin Puree

Teaspoon Nutmeg

Teaspoon Cinnamon

Combine the pudding and milk. Then add the rest of the ingredients.

It really is as simple as that! Just combine with with your favorite wafer, cookie, or fruit, and enjoy! I used a Gluten Free Vanilla Wafer Recipe from Gluten Free on a Shoestring using Namaste Perfect Blend flour. Dee-licious.

Happy Fall!

 

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