My Top 20 Running Songs

Running has never been my favorite form of exercise. In fact, I usually dread it, so naturally I decided to sign up for my very first half-marathon this summer! What was I thinking?! Well, I thought the best way to conquer my dread of running was to face it head on, and I was right. I have logged about 50 miles worth of training runs over the past month and a half, and let me tell you, I would not have be able to even fathom the IDEA of going out on a run if it weren't for my handy-dandy running playlist. I am a very rhythmic person, so when I workout, I need to be doing whatever I'm doing exactly to the beat of my music. I chose most of these songs because their BPM (beats per minute) matches my stride when I run, and because they motivate me. So without further adieu, here are my favorite top 20 running songs (in no particular order):

1. Magic (feat. Rivers Cuomo)- B.o.B
2. The Art of Losing- American Hi-Fi
3. Hey Ya!- OutKast
4. All I Do Is Win- DJ Khaled
5. Revolution- The Veronicas
6. Bottoms Up (feat. Nicki Minaj)- Trey Songz
7. Can't Hold Us (feat. Ray Dalton)- Macklemore & Ryan Lewis
8. More Than I Should- Hunter Hayes
9. A Milli- Lil Wayne
10. My Songs Know What You Did In the Dark (Light Em Up)- Fall Out Boy
11. 6 Foot 7 Foot (feat. Cory Gunz)- Lil Wayne
12. Cruise (Remix) [feat. Nelly]- Florida Georgia Line
13. Forever- Drake, Kanye West, Lil Wayne, & Eminem 
14. 'Till I Collapse- Eminem & Nate Dogg
15. Our Song- Matchbox 20
16. Power- Kanye West
17. Let's Go (feat. Yelawolf, Twista, Busta Rhymes, & Lil Jon)- Travis Barker
18. Got Money- Lil Wayne & T-Pain
19. Sugar We're Going Down- Fall Out Boy
20. Unstoppable (Olympics Mix)- Rascal Flatts

Wether you're new to running, or you just love finding new workout music like I do, I hope that everyone can discover at least one new song from this playlist to get you through your next workout. Enjoy!

The Most Amazing Peanut Butter Oat Protein Balls

Try saying THAT title ten times fast! Seriously though... these dynamic little babies are so good!! It all started when my mom saw a recipe for peanut butter balls on Pinterest, which she tweaked and modified until the "The Most Amazing Peanut Butter Oat Protein Balls" were born. They are a staple at home because they are great before a workout, after a workout, for breakfast, or even for dessert. They contain similar ingredients to what you would expect to find in a granola bar, minus all of the artificial ingredients and preservatives! And the best part is, they are easy enough to make in your dorm room. All you need are the ingredients and a refrigerator, and you will have the perfect snack right at your fingertips!



Ingredients: (makes 15-20 balls) 

1 cup all-natural nut butter (any kind will work, but I prefer peanut butter or almond butter) 
1 cup plain rolled oats
1/2 cup honey
1/2 cup flax seeds
1/2 cup coconut flakes 
1/2 cup mini dark chocolate chips
1 tsp vanilla extract 
handful of slivered almonds
handful of chia seeds
handful of sunflower seeds 

Directions:

Mix all of the ingredients together in a bowl until everything is sticking together. If the mixture is not sticking together, you may need to add a bit more nut butter or honey! Once the mixture is cohesive, let it sit in the refrigerator for at least 30 minutes before forming the mixture into balls! Once they are formed, keep them in the refrigerator and ENJOY!

"Candy Bar" Oatmeal

I think it's safe to say that we all have those mornings (I'm talking to YOU, Mondays) when we feel like we need a candy bar. It's also safe to say that eating a candy bar for breakfast probably wouldn't be the best idea! I had one of those mornings today, so I decided to experiment with a healthier alternative to satisfy my sweet tooth and give me enough nutrients and energy to start my day off right. Thus, "candy bar" oatmeal was born! This tasty breakfast is full of protein, fiber, and lots of flavor!

And the best part is, it's simple enough to make in a dorm room without a kitchen! It was so delicious and easy to make that I'm already looking forward to eating it for breakfast tomorrow.

Candy Bar Oatmeal: 

1/2 cup rolled oats
1 cup water
1 spoonful chia seeds
1 spoonful flax seed
2 spoonfuls of coconut flakes
1 spoonful chocolate chips
1 spoonful natural crunchy peanut butter
Frozen raspberries (as many as you'd like) 

First add the water to the rolled oats and pop it in the microwave for a minute and a half. Then, add all of the toppings, stir it all together, and ENJOY! 

Coffee Lovers Rejoice!

Coffee is something that I have always heard contradicting claims about. It seems as if one day coffee is bad for your health, and the next it is preventing cancer! I was never sure what to believe. Luckily, a lecture from my Exercise and Nutritional Sciences class this year confirmed what I had hoped would be true: a few cups of coffee a day can do wonders for your health! 

Benefits of coffee:

• It is chalk-full of antioxidants
• It stimulates your muscles (drink some before exercise to maximize your workout!) 
• 3-5 cups of coffee a day can decrease the chance of getting Alzheimer's disease by a whopping 65%
• It increases metabolic efficiency
• Also lowers risk of developing type 2 diabetes, abnormal heart rhythms, and even stroke

Clearly, a little coffee does the body good. However, coffee becomes more harmful to your health than beneficial when artificial sweeteners and heavy creams are added. Try to avoid adding these, and focus on adding healthier options to flavor your coffee, such as almond milk, cinnamon, agave, etc. My personal favorite is just a splash of vanilla soy milk! Enjoy! 

Home For the Holidays

One thing I've noticed about being away at college is that going home doesn't really feel like going home... it feels like a vacation! And that's because it has all the components of a vacation: you're getting away from school, work, and your every day routine. While this makes going home an incredibly enjoyable and relaxing experience, it also seems to result in another common factor of vacation: completely sending your efforts to be healthy out the window!

Now, this may not be the case for everyone, but I'm speaking from personal experience here. The comforts of being home may include things like family and your own bed, but they very well may also include the comforting temptations of your favorite greasy pizza and homemade christmas cookies. I'm not saying NOT to eat these things- I think everyone should enjoy themselves and splurge, especially while on vacation. What I AM saying is that being home doesn't mean you can get away with eating junk and being lazy without paying for it. I think that the key to finding a balance between treating yourself and staying on track over the holidays  is to "pick your battles"!

Here's what I mean by that: I can promise you that there are going to be TONS of sweets and deliciously tempting foods around 24/7 this holiday season, but that doesn't mean you have to say yes to everything! Save your "treating-myself" moments for something that's really worth it. For example, if you come home to find a tray of week old christmas cookies sitting on the counter, but know that tonight your aunt will be serving her famous homemade pie, choose to indulge in whichever one seems worth your splurge! You shouldn't say yes to everything, but you definitely shouldn't say no to everything either. As long as you pick your battles, and stay active, you are sure to have a balanced and DELICIOUS holiday season! Enjoy!

The Scoop On Juicing

First of all, sorry I haven't posted in a while! I had a wonderful visit home for thanksgiving break and have been super busy with school and finals.

Anyways, unless you've been living under a rock, you have probably noticed the increasing trend of "juicing". I have seen juice bars pop up around town, countless juicing recepes in health magazines and all over Pinterest, and every store I go in seems to have their shiny, expensive juicers on display. Don't get me wrong, I enjoy a nice freshly squeezed glass of pineapple kale juice as much as the next person, but I think it's important to collect as much knowledge about trendy health crazes like juicing as possible. Here are the facts:

1. Fresh squeezed juices are healthy, but in moderation: Have you ever looked at the back of a Naked juice and noticed how many calories it contains? And what about all of that sugar? You many be wondering how that is possible, since the only ingredients are pure fruit and vegetables... the fact of the matter is, it takes a whole lot of fruits and vegetables to produce enough juice to fill up your bottle. For example, one apple only produces enough juice to fill up a shot glass. Just imagine about how many oranges it took to make that glass of fresh squeezed orange juice!
2. Fiber is your friend... but it's not in your juice: One of the bazillion reasons why fruits and vegetables are amazing for you is their abundance of fiber! Unfortunately, their fiber content is virtually lost through the juicing process. So while a refreshing, nutritional juice is great for you every once and a while, don't think that it is enough to completely replace fruit and vegetables in your diet. 
3. Beware of unhealthy additives: Always, always, ALWAYS check the ingredients. People are often fooled by claims such as "natural fruit juice" or "100% natural". The reality is, these terms have very specific meanings assigned to them by the FDA, and those meanings are not always what you expect. Just because a juice claims to be 100% natural, doesn't mean that the company hasn't added sweeteners or other additives. If you are ever unsure, always check the ingredients list so you know exactly what you're buying and putting into your body. 

That's all for now! Keep calm and juice on- in moderation of course :) 

Dorm Sick

In my dorm, sickness has been spreading like wildfire lately. It may seem impossible to avoid when your entire floor is coughing and sneezing up a storm, but there are a few things you can do to help prevent getting sick...

1. Drink lots of water: This may seem obvious, but being properly hydrated will allow your immune system to work as efficiently as possible and help fight back against that nasty cold you feel creeping up on you. 
2. Get enough sleep: Your body works extra hard while you sleep to fight against sickness, so it is important to get a solid 8-10 hours every night! I know it may seem impossible to do in college, but try your best. Your body will thank you! 
3. Avoid using the Air Conditioning System: One of the janitors in my dorm actually shared this trick with me, and I haven't used the AC since! If you live in a traditional style dorm, chances are the AC system circulates air between all of the rooms on your floor, allowing sickness to travel and spread quickly... yuck!
4. Drink tea: Most herbal teas have antioxidants that help strengthen your immune system, and a nice cup of warm tea can instantly soothe your throat and settle an upset stomach! *be sure to check if your tea has caffeine, and if it does, avoid drinking it before bed* 

Happy November!! :)