5 of My Favorite Spring Things

I think Spring might just be my new favorite time of year. When I was younger it was definitely summer because summer meant no school, my birthday and beach time. While I still LOVE summer for those reasons, recently so many things about spring time just make me so happy that it's kind of winning my heart so I thought I'd share my favorite things about spring...

1. Running outside + Taking a walk
 Over the winter I do most my running on the treadmill but when the weather starts to warm up I hit the streets. I think I fell in love with running because when I was younger I spent so much time playing outside smelling the morning air, seeing the beautiful flowers, and watching the birds, rabbits, ducks, and other animals but as I got older I stopped paying so much attention to the little things. But running allows me to take time and enjoy the little parts of nature I loved so much as a child.

 2. Plant something or visit a famers market and support thoes that do!
I am not a gardner BUT my dad is and I just saw Dr Suess's the Lorax with my baby cousins (that aren't such babies anymore) If your not familiar with that movie the take home message is that it's up to each and everyone of us to take care of the environment. There is just something very beautiful and pure about plants growing. Plants purify the air and it just feel good to put something in the ground and watch it grow. If your like me and don't have the greenest of thumbs hit the farmers market or try a window plant!

 3. Make a Smoothie 
I have seen smoothies popping up around the blog world but couldn't get my self to try one. UNTIL I this morning whenI got back from my morning 6 mile run dripping in sweat I decided there was nothing more I wanted then a cool creamy smoothie bowl Recipe below.

 4. Cooking out
If there's one thing in common with all the boys in my life it's that they love to grill. AND I love to take advantage their love for the grill by coming up with healthy new  things to put on the grill! For example the other night I had my dad grill a vegetable melody marinated in a little olive oil and lemon.
 5. Outdoor dates 
Instead of the movies or something traditional plan dates to your local park, mountain, or orchard where you can spend more time with your friends / date talking and enjoying each other + the weather. My friends and I love to go to sugar loaf mountain near my house climb to our favorite spot and sit and talk about life:) Sometimes just being outside seeing how beautiful things are makes whatever troubles you may have seem not so important.

My Green Monster Smoothie Bowl:

1 scoop vanilla whey protein powder
1Tbsp Peanut butter
1 Handful spinach
1/2 banana
3/4 cup almond milk
4 large ice cups

Topping
1/4 cup Kashi Go lean cereal
a sprinkle of sliced almonds

Sleep..the Missing Link

This morning I got to do something I do not normally do. I slept in. After a pretty intense day filled with work at RBA, body sculpt, and  a six mile run. My mind and body were exhausted. I knew I wanted to wake up and hit an 8 mile run to get ready for the 10K I plan on running this Sunday but I knew the only way that would be possible would be to let myself sleep. Sleeping in felt AMMMMAZING so I decided to do some research on:


The importance of sleep and here's what I found ....

Many studies have found that a lack of sleep can cause an increase appetite. You know those days when you so exhausted and keep grubbing but never feel full? What's happening is a change in your hormone levels from a lack of sleep, specifically the hormones Ghrelin and Lepitin.  Ghrelin is a hormone produced in your GI track and when produced it sends the message to your brain telling it your hungry. Leptin sends the opposite message, its produced by fat cells and tells your brian "chill out i'm full".  Research found that restricting sleep suppresses Leptin and increases Grehlin which can lead to over eating and fatigue.

Sleep is also critical for learning and memory, a process called memory consolidation happens while we sleep.

So how much sleep is enough?! Most of the sources I read said somewhere between 7 and 8 hours is legit.

So after I got my sleep :)...I completed my 8 mile run on a rainy yucky morning. Then made some

Blueberry Vanilla Protein Pancakes

Someday Melissa

Today Rebecca, Bobbi and I represented Empowered Eating  at a heartbreakingly sad but POWERFUL documentary 

The film was entitled: 

 "Someday Melissa" 

Someday Melissa is the story of a 19 year old girl who lost her life battling depression and bulimia. The movie tells Melissa's story outlining the inner demons that plagued her life until her death from a heart attack at only 19 years old. Not typically a "movie cryer" I was soaked in tears by the end of the movie. Melissa's life was cut  short way too early and the movie made it pretty clear that had she not been discharged from treatment she may still be alive today. It was terribly tragic to see the pain in her family's eyes as they spoke of her loosing their only daughter. The movie  really raised the question: 

How do you help your family or friends suffering from eating disorders? 

When Melissa was sick and suffering her family was so lost and confused about her disease. They didn't know how to help her and at times seemed feel resentful and angry at her because they couldn't always connect her behavior with her disorder. They locked food away from her and argued all the time. It made me really sad that at different points in the movie both Melissa and her older bother said they lost a sense of having a home. The movie took another twist when Melissa's mom revealed that she too had and eating disorder for 25 years. Raising the question: 

What is the role of genetics in eating disorders? 

"Genetics loads the gun but environment pulls the trigger" 

Melissa was very creative and tragically poetic. She kept a diary of poems illustrating the pain, loss, confusion, and depression that she felt in her trapped dark disorder. Each time Melissa would get into treatment she would make great improvements, people in her treatment groups would talk about the spark and light she brought to the programs BUT  each time she was discharged she would fall back into the disorder. 

At the conclusion of the movie we listened to a speech by Beth Mayer, LICSW a licensed social worker and current president of MEDA, Inc. . (multi service eating disorder association) Beth is a survivor of Bulimia and gave a powerful presentation outlining the themes of the movie some of which included: Family care, genetics, and recovery. She left us with the message that recovery is possible but intervention needs to begin early. The theme I chose to leave with was hope: 

"The capacity for hope is the most significant fact of life. It provides human beings with a sense of destination and the energy to get started." - Norman Cousins

"Someday I hope all girls will be able to see the beauty in life" What's your someday wish> 

Melissa's mom Judy started and non-profit to raise awareness for eating disorders you can learn more about the non-profit and the film Here