Generated by All in One SEO v4.9.10, this is an llms.txt file, used by LLMs to index the site. # Melinda Hinson Next chapters, in your life and on the page. ## Sitemaps - [XML Sitemap](https://staging2.melindahinson.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blog](https://staging2.melindahinson.com/onetone-classic/blog/) - [Feel the kale love](https://staging2.melindahinson.com/feel-the-kale-love/) - Do you struggle to love this healthy green leafy veggie? I used to disparage kale until I discovered a helpful tips and tricks. That's when the kale romance began. Why should I care? Kale is one of the healthiest foods around. According to Food Facts, one cup of kale can trump a whole week’s worth - [For the love of avocados!](https://staging2.melindahinson.com/for-the-love-of-avocados/) - When it comes to me and avocados, it was love at first bite. If you feel the same, don't despair about the high fat content. The nutritional benefits far outweigh any disadvantages. When are avocados in season? While California’s peak season for avocados is February – September, we get a year-round supply of this fruit, - [Easy Grilled Asparagus To Please the Crowd](https://staging2.melindahinson.com/grilled-asparagus/) - When others ask me what my specialty is, I generally tell them "making healthy food taste great." Nothing could be more true than with vegetables. I was determined years ago that my child would eat his veggies, and sure enough, he does today. Some creations took more trial and error than others, but my version - [New Year Health Challenge Week 4: EXERCISE!](https://staging2.melindahinson.com/new-year-health-challenge-week-4-exercise/) - Welcome to Week 4 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Our bodies were created to move. All of our sitting today is causing our bodies to react negatively. Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic - [New Year Health Challenge Week 5: Eat Breakfast](https://staging2.melindahinson.com/new-year-health-challenge-week-5-eat-breakfast/) - Welcome to Week 5 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Breakfast is the most important meal of the day! It is your first meal after having fasted for 7-12 hours. Starting your metabolic system back up first thing in the morning is vital to the amount of - [New Year Health Challenge Week 8: Eat More Snacks](https://staging2.melindahinson.com/new-year-health-challenge-week-8-eat-more-snacks/) - Welcome to Week 8 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Though eating 5-6 meals a day may not save you calories (versus eating 3), but snacking or smaller meals is beneficial for other reasons. The reasons you should snack Increase intake of vitamins and minerals. Choosing healthy snack options - [New Year Health Challenge Week 9: Eat A Healthy Lunch](https://staging2.melindahinson.com/new-year-health-challenge-week-9-eat-a-healthy-lunch/) - Welcome to Week 9 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. On average, men and women need between 400-600 calories for lunch as fuel to sustain a hectic working day. Skipping this meal may leave you lacking energy and the ability to concentrate. On the other hand, if - [New Year Health Challenge Week 1 - Drink More Water](https://staging2.melindahinson.com/newyearhealthchallengeweek1_drinkmorewater/) - Welcome to the ten week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Hydration is the most important building block to your health and vitality, which is why it is the #1 focus of this challenge. Without the proper amount of water, your organs and muscular system do not - [There’s no meal like pizza!](https://staging2.melindahinson.com/no-meal-like-pizza/) - Pizza might not be a vegetable, despite some governmental confusion a while back, but there are healthy ways to prepare this special treat without loading up on fat and calories. Pizza is also a great meal to eat before a long run or other athletic endeavor, especially if you load it up with veggies. Another - [Restaurant Reinvention: Salmon Piadine](https://staging2.melindahinson.com/restaurant-reinvention-salmon-piadine/) - Recreating restaurant meals is an enjoyable tradition in my household, but I’ll be the first to admit that the first attempt is not always successful-- fortunately that’s half the fun! You just keep trying till you get it right. And soon, you’ll end up with a dish that’s even better than the original! Sometimes a - [ABCs of Nutrition: Shop Smart](https://staging2.melindahinson.com/abcs-of-nutrition-shop-smart-draft/) - One of the easiest ways to positively impact your eating habits is to shop smart. If you buy packages of brownie mix to store in your cabinets, then you’re much more likely to eat brownies in the evening when you’re hanging out watching TV. Same goes with ice-cream and Kettle Chips. If you buy it, - [A Top Ten Feel Good List: Cooking and Favorite Recipes](https://staging2.melindahinson.com/a-top-ten-feel-good-list-cooking-and-favorite-recipes/) - What makes you feel good? To help guide and happy and healthy 2011, I am recommending that you make a top ten list of things that make you feel good -- really good. By a simple awareness of those things that make you feel great, you will be more likely to make time for these activities, - [NYC Marathon 13: Enjoying the Simple Pleasures](https://staging2.melindahinson.com/nyc-marathon-13-enjoying-the-simple-pleasures/) - Pippin: Despite the fact I didn’t know all the lyrics like my friend who graciously got us tickets, I truly loved the show. For those who have not heard of it, Pippin is a prince who longs to find his passion in life. After much soul-searching, he discovers there’s much happiness to be had in the - [Boston Marathon 2012: The Heat of the Moment](https://staging2.melindahinson.com/boston-marathon-2012-the-heat-of-the-moment/) - Learn how Melinda ran the Boston Marathon under extreme heat and survived the race. She offers tips on how to overcome a hot race and finish with pride. - [The sugary truth of soft drinks and other beverages](https://staging2.melindahinson.com/the-sugary-truth-of-soft-drinks-and-other-beverages/) - Even if you’re not a Carolina grad or fan, it’s hard not to like this commercial. But being an obsessive Tar Heel fan isn’t the only reason I like this TV ad. I, too, have memories of my grandfather (“Nannanny”) walking me over to the local gas station in Gadsden, TN, to buy me a - [The Magic of Protein Smoothies and Kids](https://staging2.melindahinson.com/the-magic-of-protein-smoothies-and-kids/) - Melinda struggles with breakfast and snacks, but she's found ways to provide nutritious meals for her son, providing energy and focus, while curbing sweet cravings. - [Angie Bishop: Running Her First Marathon Barefoot](https://staging2.melindahinson.com/angie-bishop-running-her-first-marathon-barefoot/) - Angie Bishop completed the Des Moines Marathon barefoot. A gluten- and casein-free mom of four, she shares her journey of barefoot running and future goals. - [ABCs of Nutrition: Create a Healthy Eating Infrastructure](https://staging2.melindahinson.com/abcs-of-nutrition-create-a-healthy-eating-infrastructure/) - Mark Fenton emphasizes Creating a home environment that encourages healthy eating can lead to lasting dietary habits. - [A High Carb Diet for Your Kids?](https://staging2.melindahinson.com/a-high-carb-diet-for-your-kids/) - Children’s poor eating habits and obesity are influenced by their home environment. Parents play a key role in modeling healthy diets and activity levels. - [10 Fun Ways To Keep Kids Active](https://staging2.melindahinson.com/10-fun-ways-to-keep-kids-active/) - Recent studies show 63.1% of U.S. adults are overweight or obese, with 1 in 3 children also affected. The CDC reports that 60% of Americans are not regularly active. - [First-time marathoner Bobbi Welch: Mom of four who's out the door (by 4:00 a.m.)](https://staging2.melindahinson.com/first-time-marathoner-bobbi-welch-mom-of-four-whos-out-the-door-by-400-a-m/) - Many individuals who want to run a marathon - and can't or don't - typically say: "I don't have time to train." After you read Bobbi's story, you may second guess that excuse! Bobbi Welch, a mom of four small children, lives in Beach Park, Illinois, and is running the Chicago Marathon on 10/10/10. Not - [Treating A Child's ADHD Through Diet (Part II)](https://staging2.melindahinson.com/treating-adhd-through-diet-part-ii/) - Though I usually advocate baby steps as a means to adopt a healthier lifestyle, sometimes more drastic measures are required. When serious medical issues afflict us or our children, skipping the chips may not do the trick. I recently interviewed Samantha, mother of two, whose 8-year old child was diagnosed with ADHD. After eighteen months of disillusionment with medication, she - [Treating a Child's ADHD Through Diet (Part I)](https://staging2.melindahinson.com/treating-adhd-through-diet-part-i/) - Though I usually advocate baby steps as a means to adopt a healthier lifestyle, sometimes more drastic measures are required. When serious medical issues afflict us or our children, skipping the chips may not do the trick. I recently interviewed Samantha, mother of two, whose 8-year old child was diagnosed with ADHD. After eighteen months of disillusionment with medication, - [Tasty Tofu Tacos](https://staging2.melindahinson.com/tofu-tacos/) - As I've mentioned before, one of Luke's "top five favorite meals" is tacos. So I try to create as many twists to the usual taco theme as possible to keep my little one happy and nutritiously fed. These include fish tacos, "taco" casserole and turkey tacos. Now that I found a great recipe for tofu tacos at - [Healthy You Tip # 5: Say it out loud!](https://staging2.melindahinson.com/tip-5-say-it-out-loud/) - #5 of my 13 tips for a healthy you If you don’t believe, deep down inside, that you can accomplish your healthy living goals, then you won’t. Have faith in yourself. Know what you want to accomplish, then tell yourself it will happen. An affirmation is the assertion that something exists or is true. It - [Healthy You Tip #4: Track It!](https://staging2.melindahinson.com/tip-4-track-it/) - #4 of my 13 tips for a healthy you There’s tremendous value in writing things down, even if your memory is iron-clad. If you record what you eat, it really makes you stop and think about what you are putting in your body each day. If you’re tracking a strength building routine at the gym, - [Healthy You Tip #12: Reward Yourself](https://staging2.melindahinson.com/tip-12-reward-yourself/) - #12 of my 13 tips for a healthy you As you make progress along your journey to healthier living, pat yourself on the back. After all, you deserve kudos for your time, effort and commitment. You may have more than one healthy living goal, some with and without designated end points. Don't wait until you - [Healthy You Tip #10: Get Your ZZZZs](https://staging2.melindahinson.com/tip-10-get-your-zzzzs/) - #10 of my 13 tips for a healthy you Sleep is one of the foundations of good health, yet is so often denied. In fact, according to the CDC, 41 million working Americans are not getting the recommended amount of sleep. The number one cause of sleeplessness is stress. The many benefits of sleep include - [The Simplicity of Soups](https://staging2.melindahinson.com/the-simplicity-of-soups/) - Growing up in the South, soup to me was a concoction made cream or cheese or both -- broccoli & cheese soup, shrimp bisque, corn chowder. While a gumbo may have been less rich, it would take days to make (or so it seemed). That's why I avoided making them when I got older -- either - [Recipe Diets: The Great Muffin Debate](https://staging2.melindahinson.com/the-recipe-diet-muffin-mania/) - This is the second, in a 4-part series, on how to put your favorite recipes on a diet, making them healthier and just as delicious in the process! Click here to read Part I, which includes some of my general “diet” recommendations. Last week, after I shared my recipe diet tips for Shrimp ‘N Grits, - [The quest for the best chicken lettuce cups!](https://staging2.melindahinson.com/the-quest-for-the-best-chicken-lettuce-cups/) - For a while now, our family has been on a mission to find the best lettuce cups. I'm not sure why -- maybe because lettuce cups are a refreshing treat in the hot summer, they are healthy or Luke likes anything that resembles a taco. Regardless of our motive, we have found a number of - [The other white meat -- my favorite pork tenderloin recipes](https://staging2.melindahinson.com/the-other-white-meat-my-favorite-pork-tenderloin-recipes/) - You may remember the advertising slogan from 1987, but did you realize that pork tenderloin is just as lean as the leanest type of chicken (a skinless chicken breast)? A study carried out by the U.S. Department of Agriculture (USDA) found that pork tenderloin contains only 2.98 grams of fat per 3-ounce serving1, compared to - [The Great Veggie Challenge: Week 1](https://staging2.melindahinson.com/the-great-veggie-challenge-week-1/) - For the next seven weeks, I am teaching a course at Anser Charter School in Boise called the Great Veggie Challenge for students in grades 1-3. The course description is: Are you ready to take the challenge and prove to yourself and your parents that you can eat – and actually like – vegetables? During - [The Great Veggie Challenge: Dinner Finale](https://staging2.melindahinson.com/the-great-veggie-challenge-dinner-finale/) - I just finished teaching a six-week course at Anser Charter School entitled the Great Veggie Challenge. After planting potatoes, touring organic markets and preparing a whole host of vegetables at my house, we celebrated by visiting Peaceful Belly to harvest vegetables and cook for parents. Just the other day, Luke told me that his last day - [The Easiest Dinner You'll Ever Make: Pork Verde](https://staging2.melindahinson.com/the-easiest-dinner-youll-ever-make-pork-verde/) - Warning: Post is not designed for vegetarians or people with a strong aversion towards pork. As mentioned in my post last Wednesday about favorite family fallbacks, I will now share my easiest, favorite dinner. My entire family loves it. Guests love it. Even a friend (who told me after the fact that she doesn't like - [The Dirty Dash and Five Naughty Piglets](https://staging2.melindahinson.com/the-dirty-dash-and-five-naughty-piglets/) - Everyone remembers the Three Little Pigs from childhood, right? Maybe this is the reason we like to pretend we’re kids again! A few weeks ago, I wrote about 15 ways to get out of a running rut. I left one important idea off the list – participate in an event that’s all for fun! After all - [The Continuing Saga of Snacks](https://staging2.melindahinson.com/the-continuing-saga-of-snacks/) - Is ‘snack’ a four five letter word in your vocabulary? I am a big fan of snacking throughout the day as a means of managing my weight and controlling an otherwise ravenous appetite. Working from home greatly simplifies the snacking process, as I can walk over to the cupboard or fridge and grab a variety - [Teri Masters: Making friends with aches, pains and torrential rains to go 26 (Part II)](https://staging2.melindahinson.com/teri-masters-making-friends-with-aches-pains-and-torrential-rains-to-go-26-part-ii/) - Teri Masters is a 37-year old mom of 3 living in Truro NS Canada. Her marathon experience taught her that she could push herself further than she ever thought, making "friends" with those aches and pains that accompany 26 miles. She fought torrential rains and winds to finish the Prince Edward Island Marathon in October. - [Easy Summer Dinners: Grilled, Stuffed Trout](https://staging2.melindahinson.com/summer-grillin/) - I love to grill in the summer because it’s quick, healthy, and there’s little mess to clean up afterwards. I often turn to my favorite cookbook – License to Grill – for inspiration. This month’s Bon Appétit also has some great suggestions for improving your BBQ technique. Taking advantage of my herb garden, I love - [Step Into a Healthier Fall with Meatless Mondays](https://staging2.melindahinson.com/step-into-a-healthier-fall-with-meatless-mondays/) - This is the fourth post in a series on stepping into a healthier fall. Turning life upside down may result in short-term and short-lived gains, but baby steps, well executed, go a long way towards making you a happier, healthier person. If one of your behemoth health goals is to eat better, you may not know - [Spartan Beast: A Throwback to Childhood](https://staging2.melindahinson.com/spartan-beast-a-throwback-to-childhood/) - When you were a child, did you enjoy the outdoors, climbing trees and throwing rocks? If there was a mud puddle in view, did you right toward it instead of veering away from it? Did your clothes wear the activities of day, versus looking pressed and perfectly stain-free? If you like a sense of adventure, - [Southern Meals: Can They Go on a Diet?](https://staging2.melindahinson.com/southern-food-can-it-go-on-a-diet/) - I was on vacation last week in the South, specifically Wilmington, NC. It never fails – after a week-long visit I feel like I have gained ten pounds. Between biscuits and sauces and desserts, I eat more rich foods than my body is accustomed. So my intention today was to write a third post in - [Skip the Excuses: Step into a Healthier Fall](https://staging2.melindahinson.com/skip-the-excuses-step-into-a-healthier-fall/) - Many of you may have a goal of getting into shape, or at least maintaining the shape you have worked so hard to attain over the summer. However, as Fall approaches, the temperatures drop and the days shorten, making it much more challenging to get outside, soak up the sunshine, and sweat. Coupled with that - [Skip the Chips - Step into a Healthy Fall](https://staging2.melindahinson.com/skip-the-chips-step-into-a-healthy-fall/) - As I mentioned in previous blog posts, baby steps can go a long way in developing healthy habits that stick. If you turn your life upside down to eat better or exercise more, you may end up right back where you started. There’s only so much change our bodies can handle at one time! As - [Sizzling Stir-Fries: When You Need to Load Up On Veggies!](https://staging2.melindahinson.com/sizzling-stir-fries-when-you-need-to-load-up-on-veggies/) - Driving down I-84 on the way home from Salt Lake City last weekend, we hit the fast food corridor from Burley to Twin Falls to Jerome. I succumbed to the A&W Restaurant to save time-- my first and last visit to this fine chain. With no salads or vegetarian selections on the menu, I resorted - [Seven Cheap, Healthy Foods](https://staging2.melindahinson.com/seven-cheap-healthy-foods/) - According to research by Share Our Strength’s Cooking Matters®, Americans still struggle with the economics of eating well. In fact, low-income families claim that cost is the biggest barrier to eating healthy foods. You don’t have to break the bank to eat well! To help shed some light on this subject matter, I am providing a - [Renew Your Resolutions](https://staging2.melindahinson.com/renew-your-resolutions/) - Have you fallen off the New Year’s Resolution bandwagon? If so, it’s not too late to get back on track. Here are a few tips to renew those resolutions – pronto! 1. Revise your goals. Like goals you set at the workplace, healthy living goals need to be SMART: Specific, Measurable, Attainable, Realistic, and Timely. - [Recommended Resources for Fitness and Nutrition](https://staging2.melindahinson.com/recommended-resources-for-fitness-and-nutrition/) - While the keynote for a group of professional women in Bozeman, MT, I was myself alright – a forgetful, 48-year old female! Yep – I totally blanked on the answer to a question I was asked. That was a first (likely not a last), and I’m still replaying the embarrassing moment in my head. Sadly, the - [Quick Fixes in Small Spaces: Spaghetti Casserole](https://staging2.melindahinson.com/quick-fixes-in-small-spaces-spaghetti-casserole/) - As I mentioned earlier in the week, we have bought a new house and will be moving in mid-May. We have also moved out of our soon-to-be old home and are staying in a 1-room studio apartment. Though our “palace” has a kitchen, it is not fully stocked as recommended in Eat In Not Out. - [Quick Fixes In Small Spaces - Chicken Fajitas](https://staging2.melindahinson.com/quick-fixes-in-small-spaces-chicken-fajitas/) - We bought a new house and will be moving in mid-May. We have also moved out of our soon-to-be old home. In the interim, we are staying in a 1-room studio apartment. Though our "palace" has a kitchen, it is not fully stocked as recommended in Eat In Not Out. I have no food - [Put Recipes on a Diet: Shrimp 'n Grits](https://staging2.melindahinson.com/put-recipes-on-a-diet-theyll-taste-just-as-good/) - This is the first, in a 4-part series, on how to put your favorite recipes on a diet, making them healthier and just as delicious in the process! I’m about to head East in a few weeks to visit my mom in lovely Wilmington, North Carolina. I’m sure, upon a return to “God’s country,” - [Preparation for Meatless Monday – A Few Easy Recipes](https://staging2.melindahinson.com/preparation-for-meatless-monday-a-few-easy-recipes/) - Just this week in Boise, the temperatures took a major nosedive. Fall is definitely in the air! Have you experienced the same in your neck of the woods? If so, what better time to step into healthier habits! Fall is a great time to take small steps towards a healthier lifestyle. If your big goal - [Pork Tenderloin with Root Vegetables](https://staging2.melindahinson.com/pork-tenderloin-with-root-vegetables/) - I dedicated a chapter in my book, EAT IN NOT OUT, to wet and dry rubs. I love them because they add rich and interesting flavors to a dish with virtually no effort (or added preservatives). That's my kind of meal! The original recipe for this dish was from Real Simple Magazine, and super simple - [Nike Women's Marathon: #13 Filled with Lots of Firsts](https://staging2.melindahinson.com/nike-womens-marathon-13-filled-with-lots-of-firsts/) - The Nike Women's Marathon has come and gone, and though I confided last week that races don’t get any easier, this time it did. I guess that's a BIG, welcome first. But my Lucky 13 proved to offer other firsts as well. Just take a look.... False identity. The woman from whom I’d bought my race - [Nike Women's Marathon: Lucky 13](https://staging2.melindahinson.com/nike-womens-marathon-lucky-13/) - Not only is this the name of an amazing pizza place in Boise, but it’s my nickname for the upcoming Nike Women’s Marathon, a race in which I’ll compete this weekend. It’s hard to believe this is marathon #13 for me. After 4 Bostons, 2 New Yorks, Chicago, Salt Lake, Dublin, San Diego, Portland, and - [New Year Health Challenge Week 7: Meditate](https://staging2.melindahinson.com/new-year-health-challenge-week-7-meditate/) - Welcome to Week 7 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Meditation is the act of contemplating or reflecting, a continued or extended thought and/or devout spiritual introspection. This is actually something you do on a daily basis whether you’re in the car driving home or lying in - [New Year Health Challenge Week 6: Skip the Alcohol](https://staging2.melindahinson.com/new-year-health-challenge-week-6-skip-the-alcohol/) - Welcome to Week 6 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Though there has been recent research link heart benefits with alcohol consumption, the risks/dangers far outweigh the one benefit. Take a look for yourself. The Bad News Calories. Since alcohol is caloric dense at 7 calories per gram, - [New Year Health Challenge Week 2: Get Your ZZZs](https://staging2.melindahinson.com/new-year-health-challenge-week-2-get-your-zzzs/) - Welcome to Week 2 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Let's face it, everyone loves a good night’s sleep! But most of us have so many demands on our time—jobs, family, errands—not to mention finding time to relax. To fit everything in, we often sacrifice sleep. - [New Year Health Challenge Week 10: Eat A Healthy Dinner](https://staging2.melindahinson.com/new-year-health-challenge-week-10-eat-a-healthy-dinner/) - Welcome to final week of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. What To Eat for Dinner When making a healthy dinner choice, it is always great to keep two things in mind: portion size and color. These two things will promote health in the best possibly way! Follows is - [National Nutrition Month: Eat Right to Feel Good](https://staging2.melindahinson.com/national-nutrition-month-eat-right-to-feel-good/) - Today marks the start of National Nutrition Month! What better time to start eating well so you feel good? Here are a few ideas to kick-start healthy habits and "get your plate in shape!" Eat to feel good. Not to be skinny. An hourglass figure or abs of steel is not the pinnacle of health - [My Favorite Summer Dinners](https://staging2.melindahinson.com/my-favorite-summer-dinners/) - Though I'm sad that summer is almost over, it's fun to celebrate the warm months by looking back at all my favorite dinners. This year, it is a mix of new dishes and old favorites. Tuna Pasta with Crispy Capers The original recipe for tuna pasta can be found in my favorite cookbook, License to - [Minimize This: Running Shoes That Lighten the Load](https://staging2.melindahinson.com/minimize-this-running-shoes-that-lighten-the-load/) - Terms such as “motion control,” “stability,” “and “cushioned” were music to my ears, albeit somewhat confusing as well. Bare Minimum Then books like Chi Running and Born to Run were released in 2009 and 2011, respectively, taking the running world by storm. More people have questioned the validity and mechanics of a supportive shoe as - [Meatless Meals That Please Meat-Lovers](https://staging2.melindahinson.com/meatless-meals-that-please-the-meat-lovers/) - I have made a conscious effort to go meatless on Mondays. In fact, I try to hold the beef on other nights of the week, too. Many friends have told me they are trying to do the same. The challenge we all face: If your family moans and groans at the mere mention of a - [Local Hero Jenny Tobin Wins Again](https://staging2.melindahinson.com/local-hero-jenny-tobin-wins-again/) - Boise native Jenny Tobin just added another trophy to her mantle – and $10,000 check to her bank account. This time, she won the world championship Spartan Race, an international racing series in which participants run, jump over 8’ walls, crawl under barbed wire fences and leap over fire, just to name a few of - [Is Gluten-Free The Way to Be? (Part II)](https://staging2.melindahinson.com/is-gluten-free-the-way-to-be-part-ii/) - Today's post is Part II of a two part series on gluten: Is gluten-free the way to be? Click here to read Part I. What is gluten? According to Gluten Intolerance Symptoms, gluten is not a protein itself but rather a protein composite, composed of the proteins glutenin and gliadin (in wheat), secalin (in rye) - [I'm Going To Get Fat If (_________)](https://staging2.melindahinson.com/im-going-to-get-fat-if-fill-in-the-blank/) - Ever fear that what you’re doing, eating or even thinking will make you fat? Fear not! Today I’m going to repudiate the myths about weight gain I most frequently hear or see. In my humble opinion, you won’t get fat if (Fill In the Blank). 1. I don’t do a cardio workout every day. As - [I Want You: Calling All First Time Marathoners](https://staging2.melindahinson.com/i-want-you-calling-all-first-time-marathoners/) - The Crazy Some of us runners are half crazy (two are pictured below). We have drunk the marathon Kool-Aid. We ran a marathon once and became obsessed with breaking personal records, overcoming endless mind games, re-experiencing “the feeling” you get after crossing the finish line. Or maybe we enjoy sharing portable bathrooms with total strangers. - [I tri-ed....again.....](https://staging2.melindahinson.com/i-tri-ed-again/) - This past weekend, I participated in my second triathlon of the season – ...Emmett (ID)’s Most Excellent (Olympic Length) Triathlon – along with my son and husband. After my first attempt in the Boise 70.3 earlier in the summer, I was determined to compete a little more respectfully. And though I accomplished that goal, I - [How to Reach a Goal, the Grueling Way: The 2010 Boston Marathon](https://staging2.melindahinson.com/how-to-reach-a-goal-the-grueling-way-the-2010-boston-marathon/) - With tears streaming down my face, I recently finished the 2010 Boston Marathon, my 12th marathon. Were they tears of joy? Well, I did reach my goal, which was to break four hours, with a final time of 3:58.51, or 9:07 pace. This means that at age 46, I have qualified for Boston once again. - [How to make a PB&J](https://staging2.melindahinson.com/how-to-make-a-pbj/) - To get the week off to a good start, I am sharing a video to help you make your next PB&J, in case you need a little extra guidance with this daunting dish. My son Luke saw his mom being videotaped a few weeks ago while preparing a family favorite - - grilled fish. So - [How to Control Pre-Race Jitters](https://staging2.melindahinson.com/how-to-control-pre-race-jitters/) - This past weekend, Luke participated in the Kids Ride of the Twilight Criterium. The Twilight Criterium is a fast-paced cycling race in the heart of downtown Boise. Admittedly, I was a very proud mom when I saw my son pedaling his heart out at the end of the race, finishing close to the front of the pack. - [Healthy Fast Food: A Misnomer?](https://staging2.melindahinson.com/healthy-fast-food-a-misnomer/) - Luke saw a TV commercial for Carl’s Junior and said, “Look Mom, Carl’s Junior is now offering healthy foods.” Though he didn’t ask to try out one of their menu selections, he demonstrates the incredible power in advertising to youngsters. After all, the ad convinced my perceptive (then 11-year-old) son of a fast food cynic - [The "health-o-meter" approach to eating](https://staging2.melindahinson.com/health-o-meter/) - This weekend, my son Luke turned to me and said, “Mom, I wish I could invent a health-o-meter, a machine where you could input a DK Donut in and something healthy would come out.” Though he might make millions if he could invent this sort of contraption, I’m not sure what a donut transformation might look - [Fun Facts for Healthy Eating](https://staging2.melindahinson.com/fun-facts-for-healthy-eating/) - Those who know me well (or are aware I have a child who calls himself the “Nutrients Man”) also know that I am a pretty healthy eater. Most people guess that I'm a vegetarian, but I'm not. In fact, I have four basic principles that guide my own eating habits and those whose I closely - [Five MUST-DOs if You are Considering a Marathon](https://staging2.melindahinson.com/five-must-dos-if-you-are-considering-a-marathon/) - Know in your heart you want to do it. Marathons are as much a mental exercise as a physical one, so it helps to have the emotional commitment right from the get-go. Crossing the finish line requires dedication and discipline, and you’ll have peaks and valleys during the 4-6 month training period. There will be - [First-time Marathoner Lindsay Heuser: Pushing Her Way to New Heights (Part II)](https://staging2.melindahinson.com/first-time-marathoner-lindsay-heuser-pushing-her-way-to-new-heights-part-ii/) - Today I am continuing my discussion with Lindsay Heuser, a 22-year-old AmeriCorps volunteer living in Colorado-- a lady I view as wise beyond her years. Currently applying to medical schools, she will be featured at length in my book, The Complete Guide for First-Time Marathoners. Lindsay has recently changed her relationship with running as a means of - [First-time Marathoner Lindsay Heuser: Pushing Her Way to New Heights (Part I)](https://staging2.melindahinson.com/first-time-marathoner-lindsay-heuser-pushing-her-way-to-new-heights-part-i/) - Today I am excited to introduce Lindsay Heuser, a 22-year-old AmeriCorps volunteer living in Colorado-- a lady I view as wise beyond her years. Currently applying to medical schools, she will be featured at length in my book, The Complete Guide for First-Time Marathoners. Lindsay has recently changed her relationship with running as a means of relieving - [Feeding the Family - FAST](https://staging2.melindahinson.com/feeding-the-family-fast/) - Tennis season has arrived, or whatever summer sport you may happen to enjoy. Many of you may also have children who participate in baseball, soccer, swimming and/or flag football, all of which seem to start at 6 p.m. On nights like these, you may have an urgent need to get the family fed --fast! Though - [Feed Kids So They Have Energy and Feel Good](https://staging2.melindahinson.com/feed-kids-so-they-have-energy-and-feel-good/) - I always say I’m a lucky mom for many reasons – among these, Luke is a very even-keeled boy. Not too moody. Generally happy. He laughs a lot and is fun to be around, unless he doesn’t get enough sleep or hasn’t eaten in a long time. Part of his disposition I can safely attribute - [Fear of Gluten: Justified or Hyperbole?](https://staging2.melindahinson.com/fear-of-gluten-justified-or-hyperbole/) - T-shirt by John Warfel The anti-gluten movement reminds me of the low-fat craze that took hold in the early eighties. Like fat was, gluten now seems to be the root of all evil. But is it? Science or Hoopla? Even when fads are based in science, there are many manufacturers waiting in the wings to - [Exergy Tour - An Event to Inspire Cycling Adventures](https://staging2.melindahinson.com/exergy-tour-an-event-to-inspire-cycling-adventures/) - Last weekend, I had the privilege of watching the final day of the Exergy Tour – a five day cycling event in the Boise area, with the world’s top professional cyclists in attendance. It was like watching a Tour de France of women – in Idaho! This year’s tour was especially significant because, for many, - [Exercise Loves Company](https://staging2.melindahinson.com/exercise-loves-company/) - Let's create a new expression: Misery Exercise loves company. Making exercise social is a great way to ensure it becomes a habit that sticks. I was reminded of this when I met my tennis team for an end-of-the-season party this week. Not only has this group of women been supportive during matches, especially my trademark - [Elise Nelson: Defying the Injury Odds in San Francisco](https://staging2.melindahinson.com/elise-nelson-defying-the-odds-in-san-fransisco/) - Elise Nelson blogs about her journey towards earning her PhD, and the challenges and successes she experiences while balancing a healthy lifestyle with the rigorous schedule of a graduate student. She recently achieved one huge success, the Nike Women's Marathon in San Fransisco, despite the odds given by her physical therapist . Read about how - [Eating Healthy on a Budget](https://staging2.melindahinson.com/eating-healthy-on-a-budget/) - According to research by Share Our Strength’s Cooking Matters®, Americans still struggle with the economics of eating well. In fact, low-income families claim that cost is the biggest barrier to eating healthy foods. You don’t have to break the bank to eat well! To help shed some light on this subject matter, I am providing a - [Eat to Feel Good and Find Balance in Life](https://staging2.melindahinson.com/eat-to-feel-good-and-find-balance-in-life/) - Later this week, I’ll be speaking to a group of ladies in lovely Bozeman, Montana, as part of Montana State’s College of Business Women’s Circle of Excellence. I'll be sharing my words of wisdom on how to achieve work/life balance in today’s harried pace. Given that during the past two months I have bought a - [ABCs of Nutrition: Eat Healthy, Whole Foods](https://staging2.melindahinson.com/abcs-of-nutrition-eat-healthy-whole-foods-draft/) - There are so many benefits to eating healthy, whole foods that it’s hard to find a reason not to eat them. They contain nutrients, minerals, vitamins, antioxidants, iron and pretty much everything else that's good for you. When in doubt about what to eat, go whole! So why? No processed worries Many processed foods contain - [Do your kids (and you) eat enough veggies?](https://staging2.melindahinson.com/do-your-kids-and-you-eat-enough-veggies/) - For years, we have been blaming our children’s expanding waistline on fast food restaurants, advertisements on TV, sugary beverages and increased screen time. And while all of these factors are indeed culprits, parents and caregivers have an integral role as well. It’s learned at home A study conducted at the University of North Carolina at - [New Year Health Challenge Week 3: Cut Out Sugar (I Know It's Painful)](https://staging2.melindahinson.com/cut-out-sugar/) - Welcome to Week 3 of the ten-week New Year Health Challenge, courtesy of Christine Kling of Body Basics LLC in Boise ID. Ever wondered how bad sugar is for you? SUGAR IS ADDICTIVE! – Scientists say that sugar is just as addictive as cocaine. Researchers discovered that cocaine-addictive mice preferred sugar water over cocaine. This intense euphoria from sugar - [Angie Bishop: Running Marathons Barefoot (Part II)](https://staging2.melindahinson.com/angie-bishop-running-marathons-barefoot-part-ii/) - Angie Bishop -- also known as Barefoot Angie B, the name of the blog she authors - just completed the Des Moines Marathon running barefoot. She is also a gluten and casein-free wife and mother to four brilliant boys, one of whom has autism. Today's post, part 2 in a two part series, reveals how she manages - [ABCs of Nutrition: Eat a balanced diet](https://staging2.melindahinson.com/abcs-of-nutrition-eat-a-balanced-diet/) - As I mentioned in my last post on weight loss diets, no clinical research has proven that cutting out or down on a macronutrient is advantageous for your health. In fact, the name macronutrient implies that your body needs it! So why do without? Protein can be converted to glucose to supply energy for the body. - [10 Ways to Overcome Life's Little (Food) Addictions](https://staging2.melindahinson.com/10-ways-to-overcome-lifes-little-food-addictions/) - What foods do you crave? My biggest weakness is Kettle Chips Salt ‘N Vinegar potato chips. And select desserts like gooey chocolate chip cookies, chocolate sheet cake, lemon icebox pie and all-time favorite, bread pudding with some sort of rich, creamy sauce on top. Psychology Today tells us that Americas most often crave pizza, ice-cream - [Ditch the 'Wings: Healthy Food for Super Bowl XLV](https://staging2.melindahinson.com/ditch-the-wings-healthy-food-for-super-bowl-xlv/) - The verdict is in: billions of Americans will consume chicken wings during Super Bowl XLV weekend (and tons of chips, too!). Yikes! Could there be a healthier way to enjoy Eli and friends crushing the Patriots this Sunday? Cheese Dip Days Eight or nine years ago when Rob and I were dating, we decided to re-live - [Crossing the Finish Line in Fashion: Molly Baker Completes Her First Marathon](https://staging2.melindahinson.com/crossing-the-finish-line-in-fashion-molly-baker-completes-her-first-marathon/) - Today I'm excited to interview my first official, book-featured, first-time marathon finisher. That's right. Molly successfully finished her first marathon last weekend in New York. Molly Baker is a wife and stay-at-home mother of two, who left the wilds of NYC for the wilds of Central NY. She appreciates good food, loves to cook healthy meals, - [Cool Things Down with a Citrusy Salad for Memorial Day](https://staging2.melindahinson.com/cool-things-down-with-a-citrusy-salad-for-memorial-day/) - Tank tops. Sundresses. Warm weather. Sunshine. Fresh garden veggies. A cold beer. Mountain biking. These are just a few of the things I like about summer. And Memorial Day is just the occasion to welcome this blissful 3-month season. Dinner salads are fitting for the season -- and Memorial Day weekend -- as well. They - [City of Trees Marathon: A Beautiful Race](https://staging2.melindahinson.com/city-of-trees-marathon-b-e-a-u-t-i-f-u-l/) - What: City of Trees Marathon When: Sunday October 9 Where: Beautiful Boise, Idaho Course: Awesome Weather: Even better, the best I've ever had for a marathon Time: 3:59.09 Finish: 20th of all women, 2nd in my age group Synopis: Why don't more people run this amazing race? Fun Factor. Is it possible for a marathon - [Cheers! Ten reasons why you should drink during a workout](https://staging2.melindahinson.com/cheers-ten-reasons-why-you-should-drink-during-a-workout/) - 1. Do drink beforehand. Make sure you are well-hydrated leading up to a long run or race (monitor the color of your urine to make sure it’s pale). And on the day of the run/race, try to drink about 16-24 ounces of water about an hour beforehand. If you keep drinking right up to race - [Boston Marathon 2012: Stats and Other Stuff](https://staging2.melindahinson.com/boston-marathon-2012-stats-and-other-stuff/) - My story of the 116th running of the Boston Marathon: Due the unusual heat on race day, and subsequent warnings from the BAA, I thought it would be interesting to share some race stats. Race Stats Number of registered runners: 26,716 Number who started the race: 22,426 Number who finished the race: 21,554 Number treated - [Beat the Heat -- If You're Running Outdoors](https://staging2.melindahinson.com/beat-the-heat-if-youre-running-outdoors/) - Here are a few suggestions to help you cool, when the going gets hot. Get up early. Even if it’s 78 degrees at 5:30 a.m., like it was in many Southern locales last week, it’s better than the alternative – even higher temps and humidity later in the day. Give yourself a realistic goal, getting - [“Back from Vacation” Healthy Veggie Pasta](https://staging2.melindahinson.com/back-from-vacation-healthy-veggie-pasta/) - I love vacation. So much, in fact, that I wrote two blog posts about it last week. It was wonderful to travel across the beautiful state of Oregon and experience great sights and tastes, from the the mountains to the coast. The downside of eating out all the time, however, is vegetable deprivation. It's often - [Anne Lacasse: Going Half the Distance But Still A Winner!](https://staging2.melindahinson.com/anne-lacasse-going-half-the-distance-but-still-a-winner/) - When I first reached out to find volunteers for my first-time marathoners book, Knocking Down Walls, Anne Lacasse inspired me. She started running at the age of 50 as a means of controlling her asthma. From her first steps to the goal of a marathon, Anne was amazingly determined.... ...Despite a string of injuries that tried to - [ABCs of Nutrition: Stay Informed](https://staging2.melindahinson.com/abcs-of-nutrition-stay-informed-draft/) - You don’t have to be a food expert to be smart about what you’re eating, but sometimes it can be challenging to recognize information you can trust. Not only is there something in the news almost daily about cures and/or causes of various illnesses, there are also misleading health claims on a range of products. - [ABCs of Nutrition: Say No to Diets](https://staging2.melindahinson.com/abcs-of-nutrition-say-no-to-diets/) - Last week, I offered my mantra for eating well: eat to feel good (not to be skinny). My personal bias is that an obsession over calories and grams of fat and carbs can lead to overeating and excess weight. How many of you have tried a weight loss diet? Over the years, there have been a - [ABCs of Nutrition: Eat to Feel Good](https://staging2.melindahinson.com/abcs-of-nutrition-eat-to-feel-good/) - If you want to know my mantra for nutrition and eating well, look no further: Eat to feel good. Not to be skinny. An hourglass figure or abs of steel is not the pinnacle of health and well-being. Despite popular belief, looking razor thin is not the key to the kingdom. Moreover, measuring yourself against - [ABCs of Nutrition: Eat Less Sugar](https://staging2.melindahinson.com/abcs-of-nutrition-eat-less-sugar-2/) - Excessive sugar has not only been linked to obesity, but it can also lead to weight gain, diabetes and other chronic illnesses. Sadly, though, sugar isn’t just about a luscious dessert any more. According to Michael Moss, author of Salt Sugar Fat: How the Food Giants Hooked Us,“Food scientists have deliberately bumped up the sugar (and - [ABCs of Nutrition: Eat Healthy, Whole Foods](https://staging2.melindahinson.com/abcs-of-nutrition-eat-healthy-whole-foods/) - There are so many benefits to eating healthy, whole foods that it’s hard to find a reason not to eat them. They contain nutrients, minerals, vitamins, antioxidants, iron and pretty much everything else that's good for you. When in doubt about what to eat, go whole! So why? No processed worries Many processed foods contain - [ABCs of Nutrition: Develop Good Habits](https://staging2.melindahinson.com/abcs-of-nutrition-develop-good-habits/) - Most of us are creatures of habit, whether it pertains to drinking, exercising, reading, watching TV, cleaning or sleeping – and many others. Think about it! If it is feels good, satisfies our needs and feels comfortable, why not do it again? Diet and eating are no exception to the rule. I want a cup - [A Midnight Mountain Adventure to Welcome My Birthday](https://staging2.melindahinson.com/a-midnight-mountain-adventure-to-welcome-my-birthday/) - Running Monkey, a 12-mile, 12-hour ultra event beginning at 12:12 a.m. on 12/12/12 (in the mountains): This seemed like the perfect way to fulfill my need for spontaneous adventure and welcome my 49th year, if I could actually stay awake that late and, more importantly, find a partner in crime. Lo and behold, in the 11th hour of the - [A Feel Good Top Ten List: Exercise](https://staging2.melindahinson.com/a-feel-good-top-ten-list-exercise/) - What makes you feel good? To help guide and happy and healthy 2011, I am recommending that you make a top ten list of things that make you feel good - really good. By a simple awareness of those things that make you feel great, you will be more likely to make time for these activities, - [A Child's Dinner Wish - Sliders](https://staging2.melindahinson.com/a-childs-dinner-wish-sliders/) - This past weekend, my mom and son, Luke, and I played -- lots of Uno, football and basketball. He got to sleep in my bed, and of course, he got to select some of his favorite meals to cook. (I'm freezing the leftovers to have next time). On the last evening, he begged to have - [9 Smart Strategies to Cut Down on Your Grocery Bill](https://staging2.melindahinson.com/9-smart-strategies-to-cut-down-on-your-grocery-bill/) - According to research by Share Our Strength's Cooking Matters®, Americans still struggle with the economics of eating well. In fact, low-income families claim that cost is the biggest barrier to eating healthy foods. You don’t have to break the bank to eat well! To help shed some light on this subject matter, I am providing - [9 Common Causes of Running Injuries](https://staging2.melindahinson.com/9-common-causes-of-running-injuries/) - I found that injuries were more the rule than the exception. In fact, when I attempted my first marathon in 1992, I developed a stress fracture and had to throw in the running shoes for another time. Some injuries are minor and can be managed with physical therapy, ice and/or stretching. Others stop us in - [5 Tips For a Better Garden (Even if You Don't Have a Green Thumb)](https://staging2.melindahinson.com/5-tips-for-a-better-garden-even-if-you-dont-have-a-green-thumb/) - Even though both of my grandparents had huge gardens when I was a little girl, I don't think they passed along their green thumbs to me. Not to mention, I have a TINY yard. I still believe a gardens are one of the best ways to enjoy good, healthy food, even if you have to - [5 Deadly Sins: Marathon PLEASE DON'Ts](https://staging2.melindahinson.com/5-deadly-sins-marathon-please-donts/) - There were MUST DO’s, so first-time marathoners can get off to a good start in their training. Now it’s time for a few PLEASE DON’Ts. I am sharing the deadly sins I committed when I completed my first marathon back in 1994 in New York City, in hopes that you avoid the same mistakes. 1. - [12 Ways to Get Your Kids to Eat Healthy Foods](https://staging2.melindahinson.com/12-ways-to-get-your-kids-to-eat-healthy-foods/) - When my son, Luke, was six-weeks old, his pediatrician told us: “If your child isn’t sleeping through the night, it’s your fault, and not his.” After two painful nights of hearing Luke cry and not getting up to feed him, he slept “like a baby” the entire night. This lesson of tough love is much - [10 Ways to Get Kids To Eat Veggies (and Carrot Cake Isn't One of Them)](https://staging2.melindahinson.com/10-ways-to-get-kids-to-eat-veggies-and-carrot-cake-isnt-one-of-them/) - Tastes Change As parents, one of our most challenging jobs is getting our kids to eat healthy foods, especially vegetables. To complicate matters, there are developmental factors beyond our control. Kids’ tastes change as they grow up, both metaphorically and literally. Their taste buds and other sensory cues evolve with age. This may help explain - [The Dark Side of Aging Gracefully (Part II)](https://staging2.melindahinson.com/the-dark-side-of-aging-gracefully-part-ii/) - Last fall, I was in Charlotte visiting my long-time friend Cam. During the course of the visit, we laughed and joked about the various effects of aging we were sadly enduring. We both agreed that laughter is the best way to cope with these rather disparaging changes. Cam’s funniest comment, however, was an afterthought amidst - [ABCs of Nutrition: Create a Healthy Eating Infrastructure](https://staging2.melindahinson.com/abcs-of-nutrition-create-a-healthy-eating-infrastructure-draft/) - Mark Fenton's life mission is building environmental infrastructures that encourage physical activity in communities. His data shows that education, coaching and similar influences motivate individuals to stick to a fitness plan for about six months, at which point compliance drops off. He believes community infrastructure, or external environment, is critical in taking people beyond that - [February Fit Tip #8: Mix it up](https://staging2.melindahinson.com/february-fit-tip-8-mix-it-up/) - Variety is the spice of life, and mixing up your exercise routine can go a long way in making fitness more fun, habit-forming and effective. In addition to the psychological benefits, there are physical ones as well. For example, if you run five miles, five days a week for a year, your body adjusts and - [February Fit Tip #6: Make it social](https://staging2.melindahinson.com/february-fit-tip-6-make-it-social/) - Not only will friends and family help hold you accountable to your fitness schedule, but they’ll make exercise more fun, too. With conversation and laughter as part of the experience, the workout becomes less work. Likewise, if you join a soccer or tennis team, your teammates will make sure you show up while also providing - [February Fit Tip #5: Do anything (except nothing)!](https://staging2.melindahinson.com/february_fit_tip_5_do_anythin/) - Many medical experts will tell you that 30 minutes is where the exercise threshold begins. In fact, the Department of Health and Human Services suggests that at least 30 minutes of daily physical activity is required to reduce the risk of chronic diseases in adulthood. But don’t sweat it if you only have 10 or 20 minutes - [February Fit Tip #4: Sign Up!](https://staging2.melindahinson.com/february-fit-tip-4-sign-up/) - Though it’s easy to set a fitness goal, it’s harder to stick to it. Signing up for an event or race is a great motivator to help achieve your fitness goals. With a stake in the ground, you’ll gain clarity and focus on what you’re trying to achieve. There are a variety of ways you - [Experience New Flavors By Cooking at Home](https://staging2.melindahinson.com/experience-new-flavors-by-cooking-at-home/) - Just the other night, I was reminded of how cooking a dish from scratch really boosts its flavor. Rather than using a store-bought curry paste, I made a curry sauce from scratch. An incredible bouillabaisse of flavors was the result! And though the dish took a tad longer to prepare than throwing in a dollop - [February Fit Tip #3: Schedule it!](https://staging2.melindahinson.com/get-fit-february-tip-3-schedule-it/) - Do you schedule meetings at work, doctor’s appointments and/or your kids’ soccer game? Do you prefer a wall calendar, day-planner, Outlook or Smartphone app (or, like me, are you so disorganized that you use all of the above in hopes of keeping things straight)? If you use a method of systematizing work and family life, why not - [February Fit Tip #2: Feel the Love](https://staging2.melindahinson.com/february-fit-tip-2-feel-the-love/) - All too often, a fitness program gets stuck in a rut because of boredom, lack of motivation or complete disinterest. Who wants to work diligently at an activity we dislike doing in the first place? If at first you don’t succeed in finding something you truly love, then try again! If you can’t think of - [Part 2: Paleo Diet or Lifestyle?](https://staging2.melindahinson.com/paleo-diet-or-lifestyle-2/) - The Paleo Diet is based on whole foods presumably consumed by hunter-gatherers during the Paleolithic era, specifically animal protein and plants. It consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils. Many tout this diet to be advantageous for weight loss and - [Part 1: Paleo Diet or Lifestyle?](https://staging2.melindahinson.com/part-1-paleo-diet-or-lifestyle/) - The Paleo Diet is based on whole foods presumably consumed by hunter-gatherers during the Paleolithic era, specifically animal protein and plants. It consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils. Many tout this diet to be advantageous for weight loss - [20-minutes to start the day (might just keep the doctor away!)](https://staging2.melindahinson.com/20-minutes-to-start-the-day-might-just-keep-the-doctor-away/) - A few weekends ago, I was skiing with friends in Sun Valley, Idaho. During the course of our glorious day on Bald Mountain, I met a family who had invented a fun and healthy way to get the day started. He told me, “We start off the day with 20 minutes of exercise. The kids - [February Fit Tip #7: Pump iron](https://staging2.melindahinson.com/february-fit-tip-7-pump-iron/) - Dumbbells aren’t just for body builders! Muscle strengthening exercises are an integral part of every fitness program, regardless of gender, shape or size. In fact, after the age of 30, your muscles mass begin to decrease in size and strength. If you do nothing to replace that lean muscle mass, then fat will take its - [Write Things Down To Improve Running Performance](https://staging2.melindahinson.com/write-things-down-to-improve-running-performance/) - In the past, I have blogged before about the importance of writing things down. While training for the Boston Marathon this winter, however, this exercise has proved especially beneficial. Background: I have been training for a while for Boston for a while. After completing the City of Trees marathon last fall, I maintained a consistent - [10 Easy Ways to Jumpstart Fitness](https://staging2.melindahinson.com/10-easy-ways-to-jumpstart-fitness/) - I recently read an article entitled "Focus is great, but not without zoom,” by author Traci Stanard. In the piece, she compares personal fitness to reading a manual -- reading the whole darn thing can be intimidating, so it often sits on the shelf unopened. An easier approach, as she suggests, is to read a - [No More Turkey: Alternatives to the Traditional Thanksgiving Feast](https://staging2.melindahinson.com/no-more-turkey-alternatives-to-the-traditional-thanksgiving-feast/) - This year I am boycotting turkey on Thanksgiving day, for a number of reasons. Do any of these apply to you? √ I’m tired of turkey, even if it has been a year. √ I don’t eat meat. √ Turkey is not a sustainable choice. √ Turkey and its many accompaniments are too expensive. √ - [Improvisation: Fish & Couscous for Dinner](https://staging2.melindahinson.com/improvisation-fish-and-couscous-for-dinner/) - In our household, dinner rarely goes according to plan. Even if I am diligent about planning, inevitably I forget something when I grocery shop. On this particular occasion, however, I had two specific recipes in hand as I set off to the market, and still things took at unexpected twist. This month's Bon Appetit has a number - [Marathon Dreams Come True](https://staging2.melindahinson.com/marathon-dreams-come-true/) - At long last, I am excited to announce the release of my new book, Heart and Sole: How 26 Ran A Marathon (And You Can, Too). Heart and Sole depicts the true, inspirational stories of 26 men and women who successfully completed their first marathon. The rookie marathoners turn their dreams into a reality by losing - [The Great No-Sugar Experiment](https://staging2.melindahinson.com/the-great-no-sugar-experiment/) - Early last month, my little boy Luke came to me and said, "Mom, I want to eat really healthy. I want to go a whole week without sugar." Spoken from the mouth of someone who sadly inherited a sweet tooth from yours truly, I was taken aback. Moreover, I couldn't let him venture into a - [Pump it Up!](https://staging2.melindahinson.com/pump-it-up/) - This is the final post in a series on stepping into a healthier fall. Turning life upside down may result in short-term and short-lived gains. However, baby steps may be just what you need to kick-start a healthier, happier lifestyle. "Pumping it up" is a great way to get started. Remember Hanz and Franz from - [The many benefits of running with dogs](https://staging2.melindahinson.com/the-many-benefits-of-running-with-dogs/) - It's no secret I am a dog lover for many reasons, including their value as running partner. In fact, if If running with another human being is not your style, a hairy person is a great substitute! There are many benefits to running with dogs. Here are a few of the reasons why, brought to - [Favorite Main Dishes of the Year!](https://staging2.melindahinson.com/favorite-main-dishes-of-the-year/) - I tried lots of great new concoctions and recipes this year. As part of my annual Favorite Things series, today I will share my favorite new main dishes of the year. Yogurt-Marinated Grilled Chicken from Bon Appetit I found this recipe in Bon Appetit. I often marinate the chicken while it's thawing to enhance the - [Running To Make A Difference in the Lives of Girls](https://staging2.melindahinson.com/running-to-make-a-difference-in-the-lives-of-girls/) - I started running when I was in the seventh grade at the suggestion of my history teacher who was also the track coach. I had been running for months on my own before he actually believed I’d been running at all. At the time, I was thin. Puberty hit me very late so my skinny, - [The Importance of Being Flexible](https://staging2.melindahinson.com/the-importance-of-being-flexible/) - It is important to maintain flexibility as best as possible. One way to age gracefully, as the saying goes, is to improve the elasticity of your joints! Flexibility is the ability of your joints and body parts to execute their full range of motion. It’s also one of the five components of fitness, as I - [Write It Down - Why You Should Keep a Health Calendar](https://staging2.melindahinson.com/write-it-down-so-your-health-feels-better/) - I have been running for years and have the body aches to show for it. Despite all the miles I’ve logged, however, I rarely record my workouts. I even signed up for DailyMile, and yet I don’t use it. I know there are apps for tracking everything from calories to steps; but I’m not a - [How to grind out long training runs](https://staging2.melindahinson.com/how-to-grind-out-long-training-runs/) - HOW DO YOU GRIND OUT THE LONG RUNS? Someone recently posed this question to me after I’d finished one of those grueling, long training runs before a marathon. I just completed my longest-ever training run – 22 miles – so I guess this is good time to respond. And if you were wondering, I definitely - [Healthy You Tip #7: Meditate](https://staging2.melindahinson.com/tip-7-meditate/) - #7 of my 13 tips for a healthy you Everyone knows there is power in the now, but it’s often hard to train yourself to slow down, relax and recognize that “now” has arrived. One of the best ways to train your mind to put on the brakes is meditation. Meditation is known to be - [Healthy You Tip #6: Ask For Help](https://staging2.melindahinson.com/tip-6-ask-for-help/) - #6 of my 13 tips for a healthy you Remember the parable of the flood? A man drowned because he turned down the help of a neighbor, boat crew and helicopter pilot, all who offered to rescue him from a flood, simply because he was waiting for God to save the day. Whatever your religious - [Healthy You Tip #1: Picture This!](https://staging2.melindahinson.com/tip-1-picture-this/) - #1 of my 13 tips for a healthy you. What does a healthy, happy you look like? Get a pencil and piece of paper and draw a self-portrait of that person. What is the expression on your face? How are you dressed? What is the background to depict the activities in which you are engaging? - [Healthy You Tip #8: Get Inspired](https://staging2.melindahinson.com/tip-8-get-inspired/) - #8 of my 13 tips of a healthy you What motivates you to take care of yourself, believe in yourself and just be? Is it an inspirational book? The influence of a good friend? Encouragement from your kids? A trainer or coach? Or maybe all you need is uplifting music? Some of these sources of inspiration - [Healthy You Tip #9: Don't be Shy](https://staging2.melindahinson.com/february-fit-tip-9-dont-be-shy/) - After gaining my Freshman 25 in college (captured in photo above with friend Leigh), I refused to work out at my free-of-charge and convenient college gym. I was too embarrassed to wear shorts or tights in front of my fellow colleagues. The solution was a trek out to the all-women’s gym, usually followed by a - [Healthy You Tip #2: Be Real](https://staging2.melindahinson.com/tip-2-be-real/) - #2 of my 13 tips for a healthy you Just as very few of us will ever win a lottery, it may not be possible to have Jennifer Aniston’s hair, Bradley Cooper's eyes or Charlize Theron’s legs. We may not be able to swim as fast as Michael Phelps or dunk a basketball like Lebron - [Healthy You Tip #9: Don't Sweat it!](https://staging2.melindahinson.com/tip-9-dont-sweat-it/) - Today is #9 of my 13 tips for a healthy you Like any major highway, there will always be twists, turns, splits and even a few dead ends on your journey to living healthier. Everyone goofs up, so don’t expect perfection. Instead, welcome the missteps and cut yourself a break. There will be days when - [Healthy You Tip #11: Shake it Up](https://staging2.melindahinson.com/tip-11-shake-it-up/) - #11 of my 13 tips for a healthy you It’s easy to walk through the monotony of life without mixing things up. You eat the same piece of toast for breakfast each morning. Drive the same way to work. Jog three miles at a nine minute pace during lunch. Drink that same pint of beer - [Healthy You Tip #3: Take inventory](https://staging2.melindahinson.com/tip-3-take-inventory/) - #3 of my 13 tips for a healthy you. Today’s culture is entrenched on our (many!) weaknesses and how we might go about improving them. I'm not convinced this serves a meaningful purpose. Why not, instead, focus on our gifts and how to better build upon them to fulfill our aspirations? Why not concentrate on - [Healthy You Tip #13: Find Balance](https://staging2.melindahinson.com/tip-13-find-balance/) - #13 of my 13 tips for a healthy you As you move along your healthy living journey, one condition is essential—to maintain balance. There will always be times when you swing too low or too high on that see saw of life, but you can always find a way to strike equilibrium again. You simply - [Yogurt-Marinated Grilled Chicken with Roasted Vegetables](https://staging2.melindahinson.com/yogurt-marinated-grilled-chicken-with-roasted-vegetables/) - This is a very typical meal for our family: chicken with veggies. Though it's not the most exciting dinner on the planet, I add a little zip by marinating the chicken all day, while at the same time minimizing the manual labor required at 6 p.m. The yogurt-based marinade is from an older issue of Bon - [ABCs of Nutrition: Shop Smart](https://staging2.melindahinson.com/abcs-of-nutrition-shop-smart/) - One of the easiest ways to positively impact your eating habits is to shop smart. If you buy packages of brownie mix to store in your cabinets, then you’re much more likely to eat brownies in the evening when you’re hanging out watching TV. Same goes with ice-cream and Kettle Chips. If you buy it, - [Steelhead Trout with Barley and Broth](https://staging2.melindahinson.com/steelhead-trout-with-barley-and-broth/) - I made a delicious dinner for my friend Robin, who was recovering from a brutal knee surgery. In the course of preparing dinner, between chatting, drinking a glass of wine and forgetting to buy a few ingredients, I improvised quite a bit. (Plus, I alway add more veggies than recipes suggest because I like them). - [Simple Vegetable Risotto](https://staging2.melindahinson.com/simple-vegetable-risotto/) - What is risotto? Risotto is an Italian rice dish. I used to think risotto was horribly unhealthy because of its creamy consistency! But not all creamy sauces are created equally. In fact, this creamy sauce is created as the broth cooks the starchiness out of the rice. You heard right. Most risottos are prepared by - [Lentil Enchiladas](https://staging2.melindahinson.com/lentil-enchiladas/) - I am always looking for good vegetarian recipes, especially ones that meet my child's approval. This recipe is also great if you want to use lentils or bulgar that might happen to be sitting in the cupboard. I must credit my friend Amy for bringing me a sample of this delicious dish one night simply - [Salmon with Grilled Kale and Lime Vinaigrette](https://staging2.melindahinson.com/superfood-meal-salmon-over-kale/) - This is a nice break from Thanksgiving and includes superfoods that make you feel good (and your heart healthy). Picky eater alert: my son loves this one, too. Ingredients (for 2) Bunch of kale Red onion (to taste) Cherry tomatoes (to taste) 1 lime Olive Oil 1 Avocado, sliced 1 pound Salmon EVOO Season salmon - ['Tis the Season: White Chicken Chili](https://staging2.melindahinson.com/tis-the-season-white-chicken-chili/) - I love making delicious soups and stews on a cold, winter weekend day, especially when NFL games are playing in the background. White chicken chili is a family favorite that's quick and easy to make, requiring very little cooking time. It's not one of the lightest dishes in my repertoire, but there are ways to slim - [The Dilemma of What to Make for Lunch](https://staging2.melindahinson.com/the-perplexing-delemma-of-what-to-make-for-lunch/) - As much as I advocate eating in, and as much as I love to cook, I struggle with what to prepare for lunch. I'm lucky in that I work from home and have the luxury of preparing my mid-day meal in my own kitchen, but I still seek new ideas to mix up the routine. I want - [Food that Comforts: Easy Shepherd's Pie](https://staging2.melindahinson.com/food-that-comforts-easy-shepherds-pie/) - Especially when it's cool or rainy outside, there's nothing that warms the body better than shepherd's pie-- comfort food at its best. Also called cottage pie, this dish contains a meat and vegetable base with mashed potatoes on top. It's quick to prepare and there's enough leftover for lunch the next day! My recipe is - [Seared Ahi Tuna](https://staging2.melindahinson.com/seared-ahi-tuna/) - There are few things more enjoyable to eat than ahi tuna -- especially fresh caught in Hawaii. But beggars can't be choosers, and the local fish shop is a nice second best. A while back, my friend Gail shared a great marinade for ahi tuna -- a mixture of soy sauce, lime, sesame oil, garlic, - [Chicken with Watercress Salad and Guacamole](https://staging2.melindahinson.com/chicken-with-watercress-salad-and-guacamole/) - This is when a nice dinner salad hits the spot, along with a cold beer, of course. This dish is inspired by Jamie Oliver. Though the original recipe cannot be found online, you can purchase the video tutorial for your iPad. I usually throw it together based on whatever ingredients I have on hand, and - [Morel Mushrooms and Pasta](https://staging2.melindahinson.com/morel-mushrooms-and-pasta/) - One of my favorite treats during this time of the year is morel mushrooms. Morels, with an earthy, nutty, steak-like flavor, are considered by many to be the king of mushrooms. They certainly are in our family! Morels have a sponge-like appearance and hunting them down can be quite challenging. According to Mother Earth - [Chicken and Prosciutto with Fake Fried Okra](https://staging2.melindahinson.com/chicken-and-prosciutto-with-fake-fried-okra/) - In Jamie Oliver's Cook with Jamie, there are four roasted chicken recipes ideal for time-strapped individuals: with cherry tomatoes and asparagus, wrapped in pancetta with leeks and thyme, with creamy butternut squash and chili, and with lemony Bombay potatoes. Each is designed to feed one person, so you can expand to fit your family's - [Kitchen Sink Meal: Tofu Enchiladas](https://staging2.melindahinson.com/kitchen-sink-meal-tofu-enchiladas/) - There is a chapter in Eat In, Not Out titled: "Work Backwards." These nights are ideal when you have ingredients in your fridge that you need to use now! Such was the case when I recently made tofu enchiladas. I was able to create a healthy meal that made everyone happy without a special trip - [Easy, healthy meals: Tuna with pasta and capers](https://staging2.melindahinson.com/easy-healthy-meals-tuna-with-pasta-and-capers/) - Today, I'd like to share another easy, healthy family favorite -- tuna with pasta and capers. In fact, due to its popularity, I have created many variations of the original dish, such as using chicken in place of tuna, substituting different vegetables and adding mozzarella. The recipe was inspired by the wonderful cookbook, License to - [Have a Cook-Off With Your Kid](https://staging2.melindahinson.com/have-a-cook-off-with-your-kid/) - One way to get your kiddos to eat healthier foods is to involve them in a cook-off or Iron Chef competition. It's a sure-fired way to get them to eat their veggies. How It All Began This idea emerged when Luke, my 11-year-old son, told me he wanted to make his own soup – no - [Pan seared halibut](https://staging2.melindahinson.com/pan-seared-halibut/) - It's halibut season again, and this is one of my favorite fish -- especially prepared this simple, flavorful way. Halibut is a mild fish which takes on the flavor of a sauce very nicely. You simply have to be careful not to overcook halibut or it will dry out and taste terrible. This particular recipe - [Beef with Black Bean Sauce](https://staging2.melindahinson.com/beef-with-black-bean-sauce/) - By this time, you have probably surmised that I am a big Jamie Oliver fan. And you would be correct. Today's entree originated from a recipe out of Jamie's Food Revolution, Sizzling Beef with Scallions and Black Bean Sauce. Though the original recipe isn't bad for you, I've spiced it up a bit, added some veggies - [ABCs of Nutrition: Don't Skip Meals](https://staging2.melindahinson.com/abcs-of-nutrition-dont-skip-meals/) - There are many excuses for skipping meals. Perhaps you don’t have time, don't make the time or simply forgot (the latter of which I find quite perplexing because I never forgotten a meal in my life!). More than likely, however, you have skipped meals to avoid unnecessary calories, save up for a meal you haven’t - [Quiche A La Mel](https://staging2.melindahinson.com/quiche-a-la-mel/) - Quiches are one of these wonderful "kitchen sink meals" in which you can throw whatever you have in your fridge. The problem with this strategy is that some quiches turn out better than others. The last time I whipped one up, however, the recipe was worth saving. And fortunately, I actually wrote down the ingredients - [Panzanella Salad with Salmon](https://staging2.melindahinson.com/panzanella-salad-with-salmon/) - Panzanella salad is such a refreshing dish on a hot summer day. I have been ordering it from local favorite Bardenay for years, but I finally decided to recreate this dish at home. I'm not sure why I didn't try sooner, as this one was easy to replicate. This dish also takes advantage of home-grown - [Great Veggie Challenge: Week 3](https://staging2.melindahinson.com/great-veggie-challenge-week-3/) - For six weeks, I am teaching a course at Anser Charter School in Boise called the Great Veggie Challenge for students in grades 1-3. The course description starts by saying: Are you ready to take the challenge and prove to yourself and your parents that you can eat – and actually like – vegetables? During - [Great Veggie Challenge: Week 4](https://staging2.melindahinson.com/great-veggie-challenge-week-4/) - For six weeks, I am teaching a course at Anser Charter School in Boise called the Great Veggie Challenge for students in grades 1-3. The course description opens by saying: Are you ready to take the challenge and prove to yourself and your parents that you can eat – and actually like – vegetables? During - [Great Veggie Challenge: Week 5](https://staging2.melindahinson.com/great-veggie-challenge-week-5/) - For six weeks, I am teaching a course at Anser Charter School in Boise called the Great Veggie Challenge for students in grades 1-3. The course description starts by saying: Are you ready to take the challenge and prove to yourself and your parents that you can eat – and actually like – vegetables? During - [Christmas Morning Frittata](https://staging2.melindahinson.com/christmas-morning-frittata/) - On Christmas morning, my family demanded a repeat performance of last year's frittata. I was happy to oblige. I used to be intimated by frittatas, assuming they had a soufle-like level of difficulty. But then I realized otherwise. Frittatas are a mixture of eggs, cream (or half and half, milk), cheese, vegetables, and other flavors - [Seven tips for keeping recipes disorganized](https://staging2.melindahinson.com/seven-tips-for-keeping-recipes-disorganized/) - A few weeks ago, I went a friend’s house for a surprise birthday party. The guests arrived before the hosts, so we took advantage of the extra time to prepare the appetizers we’d brought. While I was searching for spoons (I promise I wasn’t snooping), I found this incredibly organized notebook full of recipes: I - [A Great Dish for Thanksgiving Leftovers: Turkey or Chicken Enchiladas](https://staging2.melindahinson.com/a-great-dish-for-thanksgiving-leftovers-turkey-or-chicken-enchiladas/) - Looking for something creative to do with Thanksgiving leftovers? Whether you use a roasted chicken or turkey, enchiladas are a delicious and versatile dish. I use the term versatile because you can mix and match ingredients based on personal preference and what you have on hand -- and it nearly impossible to mess them up. - [Great Veggie Challenge: Week 2](https://staging2.melindahinson.com/great-veggie-challenge-week-2/) - For seven weeks, I am teaching a course at Anser Charter School in Boise called the Great Veggie Challenge for students in grades 1-3. The course description starts by saying: Are you ready to take the challenge and prove to yourself and your parents that you can eat – and actually like – vegetables? During - [Stacey Antine: How to Get Kids to Eat Their Veggies](https://staging2.melindahinson.com/stacey-antine-how-to-get-kids-to-eat-their-veggies/) - To culminate a month of posts on healthy eating as part of National Nutrition Month, I am so excited to welcome wise words from Stacey Antine. Stacey is a registered dietician, founder of Health Barn USA, and author of the wonderful book, Appetite for Life, among her many other impressive credentials. Thank you so much - [There's So Much More to Life Than Winning](https://staging2.melindahinson.com/theres-so-much-more-to-life-than-winning/) - From the moment we exit the womb, we are taught to strive for the best and reach for the stars. Whether it’s making good grades, being accepted by a great college, climbing the corporate ladder or winning a sport championship, winning is where it’s at. However, there are occasional moments when we are reminded that - [Cracking the Coconut - Why You Should Be Eating More of Them](https://staging2.melindahinson.com/eat-more-coconut/) - Bantering back and forth on Facebook yesterday, I had a message from my friend, Bob, a former grad school classmate who always knew how to make me laugh with his sarcastic and witty sense of humor. Seventeen years later, he hasn’t lost his touch. When my friend Karrie answered my question for Bob about what - [Grain salads – great for dinner, lunch or after matches!](https://staging2.melindahinson.com/grain-salads-great-for-dinner-lunch-or-after-matches/) - Warm weather has arrived, school is out and tennis season is in full swing. A few weeks ago, after playing team Honey Badgers, friend/colleague Nancy Gordon whipped up another delicious treat for the ladies -- a nutty wild rice salad. A Silver Palate original, Nancy added some of her own twists, as did I, which are - [Bringing in the new year with black-eyed peas](https://staging2.melindahinson.com/bringing-in-the-new-year-with-black-eyed-peas/) - I'm not terribly superstitious, but I do like my black-eyed peas on New Year's Day. After all, according to many Southerners, black-eyed peas bring good luck for the upcoming year. If you haven't had yours yet, get busy! Another Southern tradition that incorporates black-eyed peas is the wonderful dish -- Hoppin' John. This is a family - [Dynamic versus Static Stretching -- What You Need to Know](https://staging2.melindahinson.com/dynamic-versus-static-stretching-what-you-need-to-know/) - There are six common running injuries, and one of the most common treatments prescribed for most of them -- stretching! So this week, I decided to answer a question I received from a participant at one of my marathon workshops I recently conducted. Do you recommend static or dynamic stretching? To answer this question, I turned - [Curry Salmon Stir-Fry](https://staging2.melindahinson.com/curry-salmon-stir-fry/) - I prepared this dish the other night, anticipating a not-so-welcome-reception from Luke. What I got from him instead was, "Oh yeah! I LOVE this dish. What's it called?.....It needs a name. I'm going to call it cool salmon." Who would have thought an eight year old son of a Southerner would love a curry dish? - [The Week of Cuisine at Home](https://staging2.melindahinson.com/the-week-of-cuisine-at-home/) - A few weeks ago, it was time for a weekly Winco visit and I was out of ideas. My left brain was tapped out and it was time for a new right-brained strategy. Though I share a number of these in my book, Eat In Not Out, I tried something new! I grabbed the October - [Girls on the Run 5K - Cheers, Tears, and Smiles](https://staging2.melindahinson.com/girls-on-the-run-5k-cheers-tears-and-smiles/) - Girls on the Run (GOTR) is a non-profit organization that inspires girls (grades 3-5) to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running. The program instills self-esteem and strong values through health education, life skills development, mentoring relationships, and physical training. Each GOTR season culminates with a 5K, in - [Why You Should Eat More Fiber NOW](https://staging2.melindahinson.com/why-you-should-eat-more-fiber-now/) - I’m sure you’ve heard the nutrition recommendation to “eat more fiber.” I’ve always obliged under the assumption that fiber “makes you regular.” After all, who wants to live a constipated life? As I mentioned in my post about my family’s no-sugar experiment, I’m reading a wonderful book called Fat Chance by Robert Lustig, M.D., about - [Steak and Potato Dinner Salad](https://staging2.melindahinson.com/steak-and-potato-dinner-salad/) - This steak and potato salad is a versatile salad that's simple to make. You can choose whatever beef you like, or if you aren't a meat eater, omit the beef altogether (or substitute fish). You can use mixed greens or watercress in place of the arugula, and there are a number of different ways to - [White fish with “corn guacamole”](https://staging2.melindahinson.com/white-fish-with-corn-guacamole/) - My little boy, Luke, loves anything with avocados, and as such, names anything containing avocados "guacamole." I'm not sure the seasoned chef would term this topping guacamole; rather, a corn salsa might be more apropos. Either way, this dish is very versatile because you can use any type of white fish and serve it with - [Veggie burgers from black-eyed peas](https://staging2.melindahinson.com/veggie-burgers-from-black-eyed-peas/) - Though I left the South years ago, the South hasn't completely left me. Though I have sworn off many Southern dishes, there are times when I want to revisit my heritage -- from a culinary angle, that is. Thanks to Cuisine at Home, I prepared these wonderful Southern veggie burgers made from black-eyed peas and - [How to make a restaurant-style piadine at home](https://staging2.melindahinson.com/how-to-make-a-restaurant-style-piadine-at-home/) - In my upcoming book, Eat In, Not Out, due for release next Monday, I devote a chapter to re-creating restaurant dishes at home. This is a fun game for me -- sometimes I'm able to recreate dishes better than others. I'm always excited to see menus that include ingredients lists, as this improves my batting average - [Official Release of Eat In, Not Out](https://staging2.melindahinson.com/official-release-of-eat-in-not-out/) - Today, I'm excited to announce the official release of Eat In, Not Out! Are you ready to eat healthier in the new year? About the NOOK First Promotion Selected by Barnes & Noble as a NOOK First Title, the book is currently listed as a "Compelling Read From Authors You Need to Know!" It's only $4,99, - [Restaurant Recreations: Anthony's Fish Tacos](https://staging2.melindahinson.com/restaurant-recreations-anthonys-fish-tacos/) - Who doesn’t enjoy a scrumptious meal made by another, have someone else wait on you, and exit the premises when it’s time to clean up? As my eight year old would say, “Duh!” The problem is that most people can’t afford this luxury on a regular basis, and even if they could, it’s not always - [A Dog's Exercise Mentality](https://staging2.melindahinson.com/a-dogs-exercise-mentality/) - Dog Talk: I didn’t get any exercise today so I’m a grump. I’m either lying around doing nothing or getting into things I shouldn’t because I’m bored. (Why does Mom have to work all the time anyway?) People Talk: I didn’t exercise today so I’m in a bad mood – no endorphins to lift my - [A Parent's Perspective on Children's Sports](https://staging2.melindahinson.com/a-parents-perspective-on-childrens-sports/) - As much as I advocate exercise of all types, I am perplexed at times by how to support my child in his athletic endeavors. As a parent, I want Luke to be good at sports, and also enjoy them. I don’t want to push too hard, but I want to encourage enough. I want him - [Allie Gabriel: Running Philadelphia in Honor of Her Late Grandmother](https://staging2.melindahinson.com/allie-gabriel-running-philadelphia-in-honor-of-her-late-grandmother/) - Allie Gabriel just completed her first marathon in Philadelphia, accompanied the entire way by her father. Allie ran this marathon in honor of her late grandmother, a strong lady I wish I had met. After reading about her below, I'm sure you'll feel the same. Allie balanced training with her PhD studies, also while combating a chronic - [Pam French: Finishing Her First Marathon in Vegas](https://staging2.melindahinson.com/pam-french-finishing-her-first-marathon-in-vegas/) - “I am not an elite. I am not fast. I don't even LIKE running some days! But I do like the feeling of accomplishment I get from crossing the finish line or beating a personal best. And I have an unhealthy relationship with Oreos, so the calories burned are just icing on the cake.” She started - [Sherry Boehning: Running Her First Marathon and So Much More](https://staging2.melindahinson.com/sherry-boehning-running-her-first-marathon-and-so-much-more/) - Sherry Boehning recently completed the White Rock Marathon in Dallas, her first, with a smile on her face. The irony is that she began running to get her mind off a personal issue which was caused great anxiety -- having a child through fertility treatments and later adoption. Read more about Sherry's journey to start - [Ginesa Schleuse: Making Dreams a Reality at the Disney Marathon](https://staging2.melindahinson.com/ginesa-schleuse-making-dreams-a-reality-at-the-disney-marathon/) - Ginesa Schluese just completed her first marathon -- the Disney Marathon in Florida. This is quite an accomplishment from someone who had this to say to when she first contacted me: "Running is something that I never thought I could do; I was always the girl picked last in grade school for any sort of - [Grow Benzie: Educating a Community on Nutrition, Cooking and Better Health](https://staging2.melindahinson.com/grow-benzie-educating-a-community-on-nutrition-cooking-and-better-health/) - Benzie County, Michigan, is located in a summer beach area located just south of Traverse City on Crystal Lake. With great natural resources, beautiful homes and significant wealth for two glorious summer months, it struggles to provide sustainable economy during the other ten months of the year. A large percentage of people struggle mightily to - [Heather Montgomery: From 100 Meters to 26.2 Miles!](https://staging2.melindahinson.com/heather-montgomery-from-100-meters-to-26-2-miles/) - A sprinter in high school, Heather Montgomery never imagined running 26.2 miles. But after watching the Disney Marathon two years ago, she vowed she would come back and run the same race. By gradually increasing distances and surviving Mississippi's humid weather, Heather finished her first marathon in January in Disney World. Congratulations Heather --she makes running a - [Amy Williamson: "Mind over Tummy" in the Austin Marathon](https://staging2.melindahinson.com/amy-williamson-mind-over-tummy-in-the-austin-marathon/) - Amy Williamson started running to lose weight, and has since adopted a healthy lifestyle that has inspired her whole family. She just completed the Austin Marathon, after getting physically sick on the course more than once. She proves that "mind over body," or tummy, in her case, is what it really takes to cross the - [Carla Reinisch: Completing her first marathon in the hot, "windy" city!](https://staging2.melindahinson.com/carla-reinisch-completing-her-first-marathon-in-the-hot-windy-city/) - Chicago Race Report for more details. Congratulations Carla!!! What inspired you to run a marathon? You can say that I was peer-pressured into running a marathon. I have friends training for marathons, and for a while they kept trying to convince me to run one, but with no luck. Then last year, I ran the Marine Corps - [Single Mom of 3: Erika Gerding Runs 26.2 in Long Beach](https://staging2.melindahinson.com/single-mom-of-3-erika-gerding-runs-26-2-in-long-beach/) - Erika Gerding is a 29-year old single mom of 3. Recently completing the Long Beach Marathon in California, I'm still amazed she found time to train at all! She went from being a non-runner to a marathoner in a single year, and her story is one I know you'll find inspriring! To read her entire - [Erin Vandenberg: Running 26 To Celebrate 30](https://staging2.melindahinson.com/erin-vandenberg-finishing-her-marathon-first-before-30-and-sharing-great-wisdom/) - Erin just completed her first marathon, even though she never thought she could do one. According to Erin, “I don't have a heart-string-pulling story or a courageous story of overcoming an illness or even a great weight loss story. I'm just a girl who got tired of the gym! Years ago, my mother told me - [Teri Masters: Making friends with aches, pains and torrential rains](https://staging2.melindahinson.com/teri-masters-making-friends-with-aches-pains-and-torrential-rains/) - Teri Masters is a 37-year old mom of 3 living in Truro NS Canada. Her marathon experience taught her that she could push herself further than she ever thought, making "friends" with those aches and pains that accompany 26 miles. She fought torrential rains and winds to finish the Prince Edward Island Marathon in October. - [Becky Paige: Racing to FINISH and SMILE!](https://staging2.melindahinson.com/becky-paige-racing-to-finish-and-smile/) - Becky Paige just completed the Amica Marathon in lovely Newport, Rhode Island. Her race, as she describes on her own blog, Beck on the Run, was a 26.2 mile celebration of living life and fulfilling dreams. Read more about this 24-year old girl who is sure to inspire others - to run a marathon with - [Tricia Minnick: Losing Weight and Feeling Great](https://staging2.melindahinson.com/tricia-minnick-losing-weight-and-feeling-great/) - Today's interview is with Tricia Minnick, a 27-year old runner, mother and author of the blog Endurance Isn't Only Physical. In her quest to run her first marathon this Sunday in San Antonio, she has lost 150 pounds and started living a healthy life. Her experience -- from start to finish- - will be featured in - [Sara G: Running New York City Gluten-Free and Healthy as Can Be](https://staging2.melindahinson.com/sara-g-running-new-york-city-gluten-free-and-healthy-as-can-be/) - Ever wonder why so many people rant and rave about the New York City Marathon? Read Sara's story below and you'll know why this is so. A native of the City, she describes the transformation of watching others run each year to completing the race on her own two feet. And she was able to - [Rebecca Walker: Running in Athens, Greece, on the marathon's 2500th anniversary](https://staging2.melindahinson.com/rebecca-walker-running-in-athens-greece-on-the-marathons-2500th-anniversary/) - What inspired you to run a marathon? It sounds like it may have emerged from a half marathon goal you have. Originally (and still), my goal is half marathons in all the 50 states. The full marathon idea was put in to place before I ever ran my first half! Thinking I would just do - [Jen Green: Running MCM with Inspiration from Above](https://staging2.melindahinson.com/jen-green-running-mcm-with-inspiration-from-above/) - A mother of two, Jen Green recently completed her first marathon - the Marine Corps Marathon in Washington, D.C. She has a riveting series of posts to describe her entire race experience on her blog, Setting you Free. Read more about Jen's true inspirations in going the 26 mile distance. What inspired you to run a marathon? I was - [Caitlin Grams: Training Solo for NYC and Loving It](https://staging2.melindahinson.com/caitlin-grams-training-solo-for-nyc-and-loving-it/) - Caitlin Grams is a 24-year old who lives in New York with her husband Nate and their one year old puppy, Buddy the Elf. She recently completed the New York City Marathon, thanks to a lot of self-discipline and careful planning. Not only did she get her belongings ready the night before a run, but - [When helping another becomes a gift: Gina Wright](https://staging2.melindahinson.com/when-helping-another-becomes-a-gift-gina-wright/) - Today I'm happy to share the story of Gina Wright, a mid-20's graphic designer/webmaster living in Maryland with her spouse and dog. She is also the author of FitBlogr, where she writes about her experience in completing the Marine Corps Marathon in D.C. By helping another runner mid-way through the course, she was able to - [Why Buyers Should Beware of Food Marketing Claims](https://staging2.melindahinson.com/why-buyers-should-beware-of-food-marketing-claims/) - If you are watching your weight, which cereal do you think best help you achieve your goal? Kellogg’s Special K Or Kellogg’s Corn Flakes This question came up recently when my mom was in town visiting. She is on a weight loss diet and said, “I eat Corn Flakes for breakfast but I try to - [What to eat during a long run or race](https://staging2.melindahinson.com/what-to-eat-during-a-long-run-or-race/) - Last Friday, I discussed what to eat before a long run or race. Continuing my blog series on Running and Nutrition, today’s question is: What should I eat while I’m running (during a long run or event)? There’s a reason we need extra carbohydrates on a long run, race or other strenuous workout. Our bodies - [Common Running Injuries and How To Get Rid of Them](https://staging2.melindahinson.com/common-running-injuries-and-how-to-get-rid-of-them/) - Running and Injuries Whenever you start piling on the miles, you put yourself at risk for getting injured. It’s the nature of the beast. And though some of us are more prone to injuries than others, we tend to get stricken by similar problems. What are the most common running injuries? Depending on who - [Workout Clothing: What to Wear (or Not)](https://staging2.melindahinson.com/workout-clothing-what-to-wear-or-not/) - Neon memories When I first dated Rob in 2003, one of his favorite things to ridicule was my running tights. I had two pair that were somewhat dated – neon blue and purple. I bought them in the early to mid 80s and still wore them when we met. I actually thought I looked - [The Road to Boise: My Four "F"s of Triathlon Training](https://staging2.melindahinson.com/the-road-to-boise-my-four-fs-of-triathlon-training/) - Boise 70.3 half ironman. Well, it’s now 3 short weeks away, and I’m not feeling particularly confident about the event. The four F’s are confronting me. Fractures (and other injuries): According to Bruce Wilk of Jungle Blog, triathlons are a triple threat for injuries. I am no exception to the rule. While swimming: When I started swimming - [Burn Baby Burn - Why You Should Give Spinning a Try](https://staging2.melindahinson.com/burn-baby-burn-why-you-should-give-spinning-a-try/) - How many of you have taken a spinning class? I took my first one after registering for the Boise Half Ironman, which will be held June 10. My plan is to spin through the cold weather in preparation for outdoor action in May. What I have discovered about spinning during the last month or so - [Up](https://staging2.melindahinson.com/up-another-take-on-marathon-training/) - I’m 46 years old, training for my 12th marathon, the 2010 Boston Marathon, to be held on April 19, following a 16-week training schedule. Since I spend a lot of time nursing my back, hip and foot aches and pains, I’m not sure how many more of these races I have left in me. But, - [Marathon Training - Picking the Right Schedule](https://staging2.melindahinson.com/marathon-training-picking-the-right-schedule/) - I'm 46 years old, training for my 12th marathon, the 2010 Boston Marathon, to be held on April 19, following a 16-week training schedule. Since I spend a lot of time nursing my back, hip and foot aches and pains, I'm not sure how many more of these races I have left in me. But, - [Marathon Training - My Friday 15-miler](https://staging2.melindahinson.com/marathon-training-my-friday-15-miler/) - Is that time of year again, for us crazies who like to run ridiculous miles in the middle of a cold and gloomy winter. Marathon training always seems to "start" when the mile 15 run(s) kick in, and I ran my second one today. I woke up at 5:30 a.m. to hit the trails by - [Making Time for Exercise After Having a Baby](https://staging2.melindahinson.com/making-time-for-exercise-after-having-a-baby/) - Last week, I was working with a woman who admitted her challenges in getting back in the exercise saddle after having a baby. She admitted, “Ever since I had my little boy, I have had a really tough time exercising. I just can’t seem to get back in the swing of things.” I’m sure this - [What the Fat?](https://staging2.melindahinson.com/what-the-fat/) - Do you find yourself getting lost in fat minutia at times? With all the types of dietary fat and confusing terms for fat, it’s hard to keep all the fat facts straight. Why Should You Care? Consuming too much dietary fat, especially unhealthy types, might result in weight gain. In addition, high fat consumption could - [Vegetarian Quick Tips: The Whys and Hows of Eating Less Meat](https://staging2.melindahinson.com/what-you-need-to-know-if-you-are-a-vegetarian/) - Was it too much turkey over the holiday or not enough, since the previously-frozen- sausage-spaghetti-sauce on the holiday’s eve did not agree with me? Or is it more sweet-filled occasions with birthdays and holidays abounding? Whatever the reason, ‘tis the season to hunker down, minimize meat and bump up the veggies. Turkey and pumpkin cheesecake aside, - [Delicious Dinner Salads](https://staging2.melindahinson.com/delicious-dinner-salads/) - The weather is still warm and I just planted seeds in hopes of having a successful fall harvest of lettuce. That’s why salads still taste so yummy! I have been experimenting with a variety of dinner salads lately, so I thought I’d share some of my favorites. Asian Chicken Salad I made this the other - [Spartan Beast: Here I Come!](https://staging2.melindahinson.com/spartan-beast-here-i-come/) - It started with a single push-up last summer as a bet with Luke. (Who could let a then-8-year-old outdo me?) Then it became a process of elimination. I wanted to challenge myself this summer physically, and I really believe in events as great motivation to do just that. I’m running the New York City Marathon - [Low Glycemic Index Diet: An Answer to Thyroid Disease](https://staging2.melindahinson.com/low-glycemic-index-diet-an-answer-to-thyroid-disease/) - 11-11-11 was a meaningful date for Mia Murphy. She learned was diagnosed with thyroid cancer five years before and not informed. She also was forced to have a second parathyroid gland removed in just five years. With her thyroid removed, her body could no longer produce adequate Thyroid Hormone (T3 and T4), a key glycoprotein - [How to Select a Race](https://staging2.melindahinson.com/how-to-select-a-race/) - [How the Feingold Diet Changed a Boy's Life](https://staging2.melindahinson.com/how-the-feingold-diet-changed-a-boys-life/) - Jean began a challenging health journey with her son, Alex, at the age of six. It started with a series of involuntary movements, including teeth grinding, blinking eyes, shoulder movements and later kicking movements. Around the same time, he began exhibiting behavioral problems, symptoms mirroring that of a child with ADHD. Initially, Alex’s pediatrician thought - [Lessons Learned From a Marathon Vet](https://staging2.melindahinson.com/lessons-learned-from-a-marathon-vet/) - I’m in the final rounds of editing my marathon book, and my editor, Iris Sutcliffe, suggested I add a chapter about the biggest lessons learned as a grizzled vet. I’m not sure I like being referred to as “grizzled,” but I can certainly share the most valuable lessons I’ve learned over the course of running - [Is CrossFit the Real Deal? Ask Cam Hall](https://staging2.melindahinson.com/is-crossfit-the-real-deal-ask-cam-hall/) - Not only is CrossFit growing immensely in popularity, but every time I turn around, someone is trying it out and suggesting I do the same. As Part I of my Cross Fit exploration, I am interviewing Cam Hall, fitness trainer and certified CrossFit Instructor. A talented all-around athlete and former football standout, Cam Hall played - [A Kid's Guide to Staying Fit](https://staging2.melindahinson.com/a-kids-guide-to-staying-fit/) - Today, I welcome guest blogger Luke Neely, my 8-yeard old who is constantly teaching me a thing or two about life. He is going to share with us his favorite ways to integrate exercise throughout his day. I don't know what all the fuss is. All you grown-ups complain about having no time to exercise, - [Is Gluten-Free the Way to Be?](https://staging2.melindahinson.com/is-gluten-free-the-way-to-be/) - This is Part One of a two part series about gluten-free diets. About two years ago, my husband was diagnosed as gluten sensitive. Upon his (primary care) doctor’s recommendation, he immediately cut out gluten from his diet. This subsequently resulted in a huge investment in gluten-free foods, including everything from flour to pasta to cereals - [Healthy Eats on the Cheap – All in One Week](https://staging2.melindahinson.com/healthy-eats-on-the-cheap-all-in-one-week/) - Last week was truly one where I pinched pennies without skimping on nutrients! Check out how I made a $2 bag of black beans feed a family for three meals, all while serving up vitamins, minerals, protein and fiber. Night #1 Slow Cooker Black Beans I followed Jenna’s instructions, on her blog Eat Live Run, - [Cynthia O'Halloran: Juggling Balls and Running Fast](https://staging2.melindahinson.com/cynthia-o-halloran-juggling-balls-and-running-fast/) - When did you decided to run a marathon? Which marathon? I've had this burning desire to return to the marathon scene about 4 years ago. After child #2, I started running again and surprised myself at a few local races to see that my speed was about the same as it was 10 years earlier. Like - [The Secrets to a High Energy Day](https://staging2.melindahinson.com/the-secrets-to-fueling-your-day-the-high-energy-way/) - Ray Lewis, especially after reading a recent article in USA Today entitled, “Hungry for Another Title, Ravens’ Lewis Watches Diet.” This article disclosed a few things Lewis consumes before noon, including a protein shake, egg whites, an apple, two gallons of water and a bag of "A.M." supplements. He eats only fish and vegetables, hasn't - [Is pizza a vegetable?](https://staging2.melindahinson.com/is-pizza-a-vegetable/) - There was a rumor recently that Congress passed legislation which allowed pizza to be designated a vegetable. My reaction spanned the following emotions: Great -- our highly efficient and productive legislators are now deciding what my child should eat at school. I can't wait to take a side of pizza to a dinner party as - [The Freshman 15: Myths and Realities](https://staging2.melindahinson.com/freshman-15-myths-and-realities/) - The freshman 15 is a myth, so recent research shows. According to this article in the New York Times, freshmen actually gain an average of 2.5 to 3.5 pounds, and the weight gain has little to do with college attendance. I’m not so sure that was the case when I was in college years ago, though - [Don't Eat French Fries](https://staging2.melindahinson.com/dont-eat-french-fries/) - As a writer, I try to practice what I preach. After all, how much good would it be to dole out advice if I didn’t live by my words? But I am human, and I goof up. Pretty much every day. And last week I got caught. When I was having lunch with a publisher, - [Gutting It Out With Probiotics](https://staging2.melindahinson.com/gutting-it-out-with-probiotics/) - As I have mentioned before, I am a life-long sufferer of IBS – Irritable Bowel Syndrome. Without boring you with the gritty details, the worst symptom, for me at least, is horrendous stomach aches which visit more often than I’d like. That’s why I was very interested to read the article, “Good Bacteria Welcome,” in - [A Bite is Not Enough](https://staging2.melindahinson.com/a-bite-is-not-enough/) - The USDA recommends that we eat less by avoiding oversized meals. I couldn’t agree more, especially in a culture of all things supersized. However, as I mentioned in a blog post last week about my health calendar experiment, I find that eating more meals, as opposed to fewer of them, helps maintain body weight and - [Write it Down -- The Results of the Weekly Health Calendar Test](https://staging2.melindahinson.com/write-it-down-the-results-of-the-weekly-health-calendar-test/) - My goal was to track the food I ate, the hours of sleep I got and the duration/type of exercise I carried out. The motivation was FEELING GOOD – by an increased awareness of what factors influenced my daily health and well-being. I had another motivator as well. I was diagnosed with IBS years ago, - [For the Love of Tennis -- Make Exercise Social](https://staging2.melindahinson.com/for-the-love-of-tennis-make-exercise-social/) - Finding Life’s Secret Sauce, I devote a chapter to “making exercise social.” I truly believe that having partners in crime is one sure way to help you stick with a schedule. Whether it’s finding a running buddy or playing golf with the guys or gals, being active with others makes it more fun! Tennis is one - [Why and How to Recover From a Long Run](https://staging2.melindahinson.com/why-and-how-to-recover-from-a-long-run/) - Through most of my marathon career, I have been very careless about proper recovery after long training runs and races. In fact, back in my Boston days, we finished our long runs at a pub in Boston and rehydrated with beer. The closer I creep towards my fifties, however, I’m willing to seek anything to - [Seattle Rock N Roll Marathon: #14 in the Books](https://staging2.melindahinson.com/seattle-rock-n-roll-marathon-14-in-the-books/) - When: Saturday, June 25th at 7 a.m. What: Seattle Rock N Roll Marathon With my fourteenth marathon in the books, I am reminded of two consistent themes which always hold true. I always get nervous beforehand. Experience does not deter nerves, as I never know what the race will feel like at mile 20. And - [How to Prevent Common Running Injuries](https://staging2.melindahinson.com/how-to-prevent-common-running-injuries/) - In interviewing runners for my first-time marathoner book, Knocking Down Walls, I found that injuries were more the rule than the exception. In fact, when I attempted my first marathon in 1992, I developed a stress fracture and had to throw in the ‘running shoes’ for another time. Since then, I have run 13 (about to - [Interview with Dena Harris: Vegetarianism and Running](https://staging2.melindahinson.com/interview-with-dena-harris-vegetarianism-and-running/) - blog I have been following for quite a while. Whether she writes about marathons, 5Ks, cats, food or other life adventures, she keeps me entertained! In researching nutrition and diets for my first-time marathoners book, Knocking Down Walls, I asked Dena to share her perspective on vegetarianism and running. Not only does she provide background - [Jenny Zelcer: Fresh Air Freedom and the Tiberius Marathon](https://staging2.melindahinson.com/jenny-zelcer-fresh-air-freedom-and-the-tiberius-marathon/) - I've always taken the opportunity to run outdoors for granted, treasuring the time to breath fresh air, soak up sunshine and see the sights. That's why the note from Jenny Zelcer caught my attention and brought tears to my eyes: "I have plans to run the Tiberius Marathon on January 6, 2011. It will be - [Harold Bradner: Running His First Marathon in Under 4 Hours](https://staging2.melindahinson.com/harold-bradner-running-his-first-marathon-in-under-4-hours/) - In 2010, Harold Bradner completed a behemoth goal -- completing his first ever marathon in under 4 hours. He ran the Space Coast Marathon at the Kennedy Space Complex in Florida and describes his experience at Aimless Runner, the blog he authors. From running to surfing to photography, Harold has a lot of talents he shares in - [How a Runner Can Maintain Happy Feet](https://staging2.melindahinson.com/how-a-runner-can-maintain-happy-feet/) - The more we run, the more disgruntled our feet become. From a stress fracture to plantar fasciitis to arthritis to more lost toenails than I’d like to count, my feet have seen it all. And they’re not so happy as a result. Dena Harris, the marathoner I featured earlier in the week, said that her - [Pain, Gain and Staying Sane (while Training for a Marathon)](https://staging2.melindahinson.com/pain-gain-and-staying-sane-while-training-for-a-marathon/) - Seattle Rock N Roll Marathon on June 25th. I was able to talk two of my friends into being partners in crime (sadly, one had to drop out because of a business conflict). My original partner in crime has never run a marathon, so each time we completed a long training run, I got to - [Who is Running Next to You?](https://staging2.melindahinson.com/who-is-running-next-to-you/) - During races, I’m usually too tired or too focused to strike up a conversation with the strangers next to me – this is simply not the ideal time for my extroverted personality to exert itself. That said, as I gaze across the crowd and observe runners of all shapes and sizes running next to me, - [Take a Closer Look at the Value of Supplements](https://staging2.melindahinson.com/take-supplements-a-closer-look-at-four/) - I must be looking tired or old these days – because I have been bombarded by requests to buy supplements in recent months. I only take vitamins, and no supplements, so I feel a bit uninformed about this market segment. Though I have assumed most supplements are intended to provide energy or stave illness, I - [Race to Robie Creek: 9 Reasons NOT To Do It](https://staging2.melindahinson.com/race-to-robie-creek-9-reasons-not-to-do-it/) - This is my second Race to Robie Creek. And after a painful 2:05 on the course, I'm now wondering why I actually participate in this event at all. Here's why. Running uphill for 1 ½ hours just plain sucks. (So what if the winner was already finished when I reached the top?). When there are - [The Value of a Cleanse: An Interview with Keltie Munro](https://staging2.melindahinson.com/the-value-of-a-cleanse-an-interview-with-keltie-munro/) - I am frequently asked my opinion of cleanses and whether or not I would recommend one. I have never engaged in a cleanse because I question the long-term value of short-term deprivation. That said, a number of my friends who have tried cleanses like how they jumpstart better eating habits. This is whether I think - [Food and Fitness Tips for the Business Traveller](https://staging2.melindahinson.com/food-and-fitness-tips-for-the-business-traveller/) - I’ve recently begun a consulting engagement which requires business travel. As such, I’m reminded of the challenges in exercising and eating well when the comforts of home are miles away. Though it’s nearly impossible to replicate healthy, home-cooked meals, there are ways to curtail the amount of junk food one consumes on the road! Likewise, - [Veggies Your Child Will Love](https://staging2.melindahinson.com/veggies-your-child-will-love/) - Not too long ago, I wrote an article about what veggies my seven-year-old likes to eat, in part, because I have had a lot of luck moving beyond the standard children’s diet of chicken nuggets, mac ‘n cheese and pizza. Though I respect all those children’s cookbooks with numerous recipes to hide veggies or cover them - [Say "yes" to holiday cheer!](https://staging2.melindahinson.com/say-yes-to-holiday-cheer-2/) - During the holiday season, it seems as though we are inundated with messages that resemble this: “Say no, no, no….” “Keep calories low!” “Eat less.” “Don’t stress.” “Cut it out.” “Make it a stout!” “Don’t indulge.” “Watch your bulge.” “Eat this, not that.” “Keep your tummy flat!” I could go on, but my waist size - [Celebrating New Ideas for Your Thanksgiving Feast](https://staging2.melindahinson.com/celebrating-new-ideas-for-your-thanksgiving-feast/) - Ever wonder how all those food magazines continue to come up with new recipes for Thanksgiving each year? Do you ever find yourself searching for new ideas when the holiday rolls around? Most years, I spend an entire day in the kitchen, preparing a feast that could feed and army. When I was still single, - [Nutrition to improve your running performance](https://staging2.melindahinson.com/nutrition-to-improve-your-running-performance/) - I recently finished reading a book entitled Runner’s World Performance Nutrition for Runners, written by Matt Fitzgerald. The book offers practical advice on how to eat better, optimize your body composition and improve performance, among other nutrition and endurance running related. Though the book is definitely tailored to a competitive athlete, I think there are - [How to Grind Out Long Training Runs: Preparation](https://staging2.melindahinson.com/how-to-grind-out-long-training-runs-preparation/) - Dedicated a post to a question I often receive: HOW DO YOU GRIND OUT THE LONG TRAINING RUNS? My time-tested tricks include varying the routine, seeking sunshine, changing tunes and ignoring the pain (among other things). Working backwards today, however, I believe that mindful preparation goes a long way to painlessly enduring a long run, - [Tri Numero Tres: The challenges and its life lessons](https://staging2.melindahinson.com/tri-numero-tres-the-challenges-and-its-life-lessons/) - If we try to control everyone and everything in our lives, we may only end up gasping for air. Learning to let go may not be easy, especially for a Type A personality, but is beneficial for a multitude of reasons. But I hyperventilated in the swim again – not just once, but twice. For - [No More Excuses: 15 Ways to Get Out of a Running Rut](https://staging2.melindahinson.com/no-more-excuses-15-ways-to-get-out-of-a-running-rut/) - If ever you decide to train for a marathon, or a 5K for that matter, you will experience inevitable peaks and valleys. Bad runs just happen, and there’s no way around it (and I’m not talking about the intestinal variety). I personally like to blame mine on a 2-week extended PMS window. But someone once - [Calling all first time marathoners: And the winner is...(Part II)](https://staging2.melindahinson.com/calling-all-first-time-marathoners-and-the-winner-is-part-ii/) - I want you: Calling all first time marathoners! I was so amazed and inspired by all the individuals who contacted me with interest in being part of my book project. Due the amazing response, I have decided to revise the focus of the book a bit. Though I will still highlight six individuals in great - [Calling all first time marathoners - and the winner is.....](https://staging2.melindahinson.com/calling-all-first-time-marathoners-and-the-winner-is/) - I want you: Calling all first time marathoners! : I was so amazed and inspired by all the individuals who contacted me with interest in being part of my book project. Due the amazing response, I have decided to revise the focus of the book a bit. Though I will still highlight six individuals in great - [What to Eat Before a Long Run or Race](https://staging2.melindahinson.com/what-to-eat-before-a-long-run/) - In the process of writing my marathon book (announcement coming soon!) and conducting marathon workshops, I have come across a topic of high interest -- Nutrition and Running. As such, I will devote a series of blog posts to best answer impending questions I have received. Today's question is: What should I eat immediately before a - [What's Your Favorite Marathon?](https://staging2.melindahinson.com/whats-your-favorite-marathon/) - : Chicago 2009 Hands down winner for my favorite marathon is Chicago 2009. My PR at the time was a 4:15 and my "stated" goal to family and friends was to break 4 hours. However, I'd trained with the Furman plan and secretly thought I might have it in me to run a Boston qualifying - [Re-learning How to Swim with "Total Immersion"](https://staging2.melindahinson.com/re-learning-how-to-swim-with-total-immersion/) - I have learned some hard lessons in my triathlon training – specifically when it comes to the swim. The road to bad technique: I loved the water as a child and have boasted some pretty strong swimming skills over the years. From Vanderbilt swim classes at age 7 (when I very proudly excelled beyond older - [Marathons Without the Meat: An Interview with Matt Frazier](https://staging2.melindahinson.com/marathons-without-the-meat-no-meat-athlete/) - Today, I am sharing an incredibly interesting interview with Matt Frazier, author of No Meat Athlete. Not only can Matt run very fast and far, but he does so without eating meat. Though much has been touted recently on the health benefits of vegetarianism, rarely do we hear or read about this diet choice in - [The DO’s and DON’Ts of Running with Buddies](https://staging2.melindahinson.com/the-dos-and-donts-of-running-with-buddies/) - To keep the running partner mojo going, it’s helpful to keep a few DOs and DON’Ts in mind. DON’T schedule the run by text message. I have learned this one the hard way, by missing my running partner at a designated meeting place and having to then go the distance alone. By scheduling a set - [The crash diet of fitness?](https://staging2.melindahinson.com/the-crash-diet-of-fitness/) - The Fleeting Benefits of Marathons, the article referred to marathons as the “crash diet of fitness.” It claims that few first time marathoners continue to run and that almost no one loses weight from going the 26-mile distance. This seems to happen too frequently in the health and wellness arena – individuals place the wrong - [Give It Up (And Lose Weight, Too)](https://staging2.melindahinson.com/give-it-up-and-lose-weight-too/) - Like winning the Powerball jackpot, the odds of losing weight overnight and keeping it off are slim (excuse the pun). Instead of expecting miracles, give up a small, unhealthy habit that could make a big impact on your weight long-term. Said again..... Give up something in your diet you won’t notice you’re missing. Maybe that - [ABCs of Nutrition: Learn How to Cook](https://staging2.melindahinson.com/abcs-of-nutrition-learn-how-to-cook/) - A fundamental (but maybe not obvious) way to improve your health and well-being is to learn how to cook. In fact, that’s why I wrote a book about it. After all, how can you possibly count calories or grams of fat if someone else is always making meals for you? Buying and preparing your own - [Interview with Mike Shuman: What You Need to Know About Marathon Schedules](https://staging2.melindahinson.com/interview-with-mike-shuman-what-you-need-to-know-about-marathon-schedules/) - Today's interview is with Mike Shuman, owner of Shu’s Idaho Running Company. Mike has completed over 70 marathons through the course of his running career and has designed hundreds of running schedules for individuals around the world. One of his proudest achievements, however, has been his victory in the battle over cancer, one he has now ## Pages - [Home](https://staging2.melindahinson.com/) - FROM FIRST PAGE TO LAUNCH DAY Your book is closer than you think. I'm Melinda — book coach, brand strategist, bestselling author. I help women write the book they've been carrying, one-on-one or in a community. Part coach, part strategist: we finish the draft, build your platform, and start selling copies before launch day. Let's - [Workshops & Speaking](https://staging2.melindahinson.com/workshops/) - Workshops & Events Workshops and retreats are on the way: in-person time to write, side by side. Sign up below and you'll hear first when dates are set. Stay in the Loop Workshops Roll up your sleeves and write, in good company. Retreats A few days somewhere beautiful. Waitlist open. Speaking Writing Your Next Chapter, - [Work With Me](https://staging2.melindahinson.com/work-with-me/) - book coach, brand strategist, bestselling author Let's finally write that next chapter. I'm a book coach, brand strategist, and bestselling author, and I help purpose-driven people turn their stories into books that inspire and endure. Book a discovery call Brands I've worked with Path One The Book Coach Your book, your pace, my full attention. - [Fifty Yard Line of Life](https://staging2.melindahinson.com/books/) - A story for every woman who's ever started over. A New Course Elle Mayer just sold her tech startup, finalized a divorce, and turned fifty. At a time when she expected to relish everything life was supposed to offer, she suddenly lacks the clarity, meaning, and momentum to move forward. Learn More From my shelf - [About](https://staging2.melindahinson.com/about/) - Nice to Meet You Hi, I'm Melinda. However you found your way here, I'm really glad you came. I'm a book coach, brand strategist, and a bestselling author, and after twenty-five years of building brands and writing books I've landed on one simple belief: writing is better when it sounds like you.My whole job is - [Contact](https://staging2.melindahinson.com/contact/) - Let's talk. For media inquiries, bulk book orders, speaking requests, or general questions. I read every note. Name Email Subject Media Bulk book orders Speaking Coaching Something else Message Send message Work with me Coaching, your memoir, or the book that builds your business. take me there → Book me to speak No Plan, No - [Write to Reinvent](https://staging2.melindahinson.com/write-to-reinvent/) - Write to Reinvent Write to Reinvent is my Substack. A new story every week about next chapters: the people who shape us, the risks worth taking, and the unexpected turns that make a life.Some weeks it's a story I've been carrying for thirty years. Some weeks it's what I'm learning as I write and publish - [Kosei Block Preview](https://staging2.melindahinson.com/kosei-block-preview/) - Books Discover all my books. Fiction about women figuring out their next chapter — and nonfiction about good food, long runs, and living with intention. View all books Cover coming Fifty Yard Line of Life The debut novel · coming 2027 Cover coming Heart & Sole How 26 ran a marathon · 2018 Cover coming - [Front Page](https://staging2.melindahinson.com/front-page/) - [OneTone Classic](https://staging2.melindahinson.com/onetone-classic/) - Instill healthy habits that work for you Get started now Facebook-f Twitter Linkedin-in Rss Do the demands of work and family often get in the way of making healthful choices?Are you lacking energy, motivation or willpower?Does a healthy lifestyle feel out of reach?Does the idea of creating healthy habits fill you with a sense of - [OneTone Team](https://staging2.melindahinson.com/onetone-team/) - Our Team John Doe Software Developer Vivamus congue justo eget diam interdum scelerisque. In hac habitasse platea dictumst. Facebook Twitter Instagram Envelope John Doe Software Developer Vivamus congue justo eget diam interdum scelerisque. In hac habitasse platea dictumst. Facebook Twitter Instagram Envelope John Doe Software Developer Vivamus congue justo eget diam interdum scelerisque. In hac ## Books - [Finding Life's Secret Sauce](https://staging2.melindahinson.com/my-books/finding-lifes-secret-sauce/) - Nonfiction · 2010 Finding Life's Secret Sauce How to fit good food, fitness, and fun into your crazy, busy schedule. My first book: practical, doable ways to feel like yourself again when your calendar is winning, from someone who has run the marathons, raised the kid, and burned the occasional dinner. Get your copy Amazon - [Eat In Not Out](https://staging2.melindahinson.com/my-books/eat-in-not-out/) - Nonfiction · 2018 Eat In Not Out The learn-how-to cookbook without the recipes. How to cook real food at home without a culinary degree, a rigid meal plan, or a Pinterest-perfect kitchen. Built on the philosophy I wrote about for a decade: moderation over deprivation, and eat to feel good, not to be skinny. Get - [Heart & Sole 26.2](https://staging2.melindahinson.com/my-books/heart-and-sole/) - Nonfiction · 2018 Heart & Sole 26.2 The true stories of 26 men and women who ran their first marathon (and how you can, too). Rookie marathoners who lost weight, managed illnesses, juggled crazy schedules, and crossed the finish line anyway, plus the training wisdom I collected over sixteen marathons of my own.My conclusion, after - [A New Course](https://staging2.melindahinson.com/my-books/fifty-yard-line-of-life/) - The debut novel · February 2027 A New Course Elle Mayer just sold her tech startup, finalized a divorce, and turned fifty. At a time when she expected to relish everything life was supposed to offer, she suddenly lacks the clarity, meaning, and momentum to move forward.She throws caution to the wind and heads out ## Categories - [Nutrition](https://staging2.melindahinson.com/category/nutrition/) - [Recipes](https://staging2.melindahinson.com/category/recipes/) - [Fun, Family & Adventure](https://staging2.melindahinson.com/category/fun/) - [Running & Fitness](https://staging2.melindahinson.com/category/running-marathons-fitness/) - [13 Tips for a Healthy You](https://staging2.melindahinson.com/category/how-to-become-the-healthy-you/) - [New Year Health Challenge](https://staging2.melindahinson.com/category/new-year-health-challenge/) ## Tags - [healthy eating](https://staging2.melindahinson.com/tag/healthy-eating/) - [food](https://staging2.melindahinson.com/tag/food/) - [buscuits](https://staging2.melindahinson.com/tag/buscuits/) - [dessert](https://staging2.melindahinson.com/tag/dessert/) - [okra](https://staging2.melindahinson.com/tag/okra/) - 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[girls](https://staging2.melindahinson.com/tag/girls/) - [Girls on the Run](https://staging2.melindahinson.com/tag/girls-on-the-run/) - [GOTR](https://staging2.melindahinson.com/tag/gotr/) - [GOTR Treasure Valley](https://staging2.melindahinson.com/tag/gotr-treasure-valley/) - [junior high](https://staging2.melindahinson.com/tag/junior-high/) - [pride](https://staging2.melindahinson.com/tag/pride/) - [self-esteem](https://staging2.melindahinson.com/tag/self-esteem/) - [performance](https://staging2.melindahinson.com/tag/performance/) - [jenny tobin](https://staging2.melindahinson.com/tag/jenny-tobin/) - [Adventure Race](https://staging2.melindahinson.com/tag/adventure-race/) - [duathlete](https://staging2.melindahinson.com/tag/duathlete/) - [Ironman](https://staging2.melindahinson.com/tag/ironman/) - [Michael Tobin](https://staging2.melindahinson.com/tag/michael-tobin/) - [spartan race](https://staging2.melindahinson.com/tag/spartan-race/) - [XTERRA](https://staging2.melindahinson.com/tag/xterra/) - 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