 Ingredients: Makes 4 servings
Directions:
 Ingredients: Makes 4 servings
Directions:
 Food processing is any deliberate change in a food that occurs before it’s available for us to eat. It's blamed for our nation's obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But processed food is more than boxed macaroni and cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread, homemade soup or a chopped apple also are processed foods.While some processed foods should be consumed with caution, many actually have a place in a balanced diet. Here's how to sort the nutritious from the not-so-nutritious. So, what's okay to eat and what's not? Foods can range from minimally to heavily processed:
So.. what can I eat and what can I? Ask yourself- can I go outside and find this food in nature? If you can..go for it! If the food wouldn't be outside in nature (like yogurt or canned vegetables) then what has been altered? Watch out for foods that have a lot of ingredients or added sugars fats or salts- that changes the food and how it acts in your body. For Unprocessed October, it's ok to eat foods that have been minimally processed. here's a list of foods to eat and to avoid.
If it's not on the list-remember to look at the nutritional facts and ingredients. If there's anything you don't know on the ingredient list, don't eat it. If there's any added sugars, fats, salts or anything that says "to preserve freshness" don't eat it.
Let's kick this off strong!  Ingredients: Makes 4 servings
Nutrition: Per serving Calories: 152 Fat: 4.1 Carbs: 30.3 Protein: 2 Fiber: 4.8 Sugar: 14  Ingredients: Makes 4 servings
Directions: 1. Cook pasta as directed on box. For the veggie pastas, it takes only a few minutes to cook. 2. As pasta is cooking, dice up cucumbers, tomatoes, broccoli, peppers and celery and place in large bowl 3. Drain pasta and add into diced veggie mixture. 4. Add in Italian dressing mixture 5. Serve warm or place in fridge for 30 minutes to serve cold Nutrition: (per serving) Calories: 339 Fat: 10 Carbs: 50 Protein: 15 Fiber: 8 Sugar: 8  A Homemade, Healthy & Quick Italian Dressing
Ingredients: Makes 16 servings (1 TBS per serving)
Directions:
Nutrition: (per serving) Calories: 119 Fat: 14 Carbs: 0 Protein: 0 Fiber: 0 Sugar: 0  When you think of trail runners I bet the words "fit" "strong" "athlete" and too hard" come to mind. Trail running has some seriously good benefits for your core, legs, heart and mind. The problem is people think trail running is only for people who are already strong and athletic- I'm here to tell you that you're wrong. You can be a trail runner just by getting out there and putting one foot in front of the other. Read on about the benefits and my guide to first getting out there. Maybe we'll see you at Blue Hills sometime this Spring/Summer! TRAIL RUNNING BENEFITS
JEn's guide to getting startedWhen I first started running to train for OCR's I would mostly do street or treadmill running. Every now and then I'd venture out into Wompatuck for a trail run. It wasn't until we got Parker that I started running more trails. He didn't like the loud cars or stopping at every crosswalk and honestly- I didn't either. So, one day I packed a bag and headed out for a long day of hiking and trail running with him and now 99% of my running is on trails. So how do you begin?
1. Find the right shoe. Everyone is different, feet are different, how you strike is different, the cushion preference is different. For shorter runs I use a Merrell Trail Glove and for longer runs I use Alras. But- my feet are not your feet. Research shoes and I'd suggest going to an REI to try them on and get professional advice. 2. Find a trail. There are so many trails in New England. My favorite around here is Blue Hills. Do some research before if you'd like- I like to use Alltrails.com. On this website (or app) you can search for nearby trails and find out where to park for the beginning, rating of other users, the length, trail difficulty and other general tips. If you're heading out for your first trail run I would suggest an easy-moderate loop. As for mileage, trail running is harder than street or treadmill and works your cardiovascular system and legs much more. You can easily add on 3-5 minutes per mile so taking that into consideration I would suggest finding a loop that is 50-75% of the mileage that you normally run. Example: If you typically run 3 miles when you head out, try a trail run that's 1.5-2.25 miles long. If that's easy- hey, now you know you can do more! Basically- don't be silly and do something you're not sure if you can. You don't want to run out of energy out there. Make sure you track your time and mileage. 3. Add strengthening exercises. Trail running works your ankles- a lot. Add exercises into your routine that includes ankle mobility and single leg strength. Some great exercises I use in my recovery are bosu ball stands, lunges, TRX pistol squats, single leg deadlift, and ankle stretches. 4. Keep getting better. If you felt comfortable on your last run, maybe increase your mileage a bit (not too much!). Or- if the easy trails are too easy, aim for a more challenging trail like adding technical (really rocky) parts in, or adding something with elevation. 5. Track your progress. Remember that first trail run you recorded? After a month or a few runs, head back to that initial trail and try again. With a few trail runs and strengthening exercises under your belt you should beat your time even by 10 seconds. Be proud of that 10 seconds! 6. Now.... you are a trail runner. Time to get some hydration packs, gators, wind breakers, GPS watches and sign up for a trail run! Comment below if you have more advice, the more knowledge we all have, the stronger we all become. Jen
 Ingredients: Makes 4 servings
Directions: 1. Cook pasta as directed on box. For the veggie pastas, it takes only a few minutes to cook. 2. As pasta is cooking, sauté kale and cut tomatoes in 1 TSP oil and garlic for about 5 minutes on medium heat. 3. Drain pasta and add into kale/tomato mixture. Toss together on medium heat for 2 minutes. Add other spices here if you'd like. Red pepper flakes, salt, onion powder, pepper, etc. 4. For more veggies sometimes we also like to add in cut up peppers, edamame, carrots.. the options are endless! Nutrition: (per serving) Calories: 269 Fat: 4.6 Carbs: 32.7 Protein: 26.7 Fiber: 15.3 Sugar: 6  Go to any health conscious restaurant and you'll most likely see cacao instead of cocoa. There are many benefits to using cacao over the ladder, and it's easy to incorporate into your diet! This superfood can be substituted anywhere that chocolate would normally be, give it a try!  Interested in trying it out? Enjoy some cacao powder in your next shake, or some cacao nibs in your oatmeal, chia seeds or toast. Give it a try and let us know what you think!
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