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Hit the Ground Running

Fellow Want to be Runners,

Have you ever passed by a runner and thought, “I’d like to try that, but it looks way too hard?” It’s true, running is not the easiest sport to get into in terms of getting comfortable with your breath and your gait, but it is one of the best whole body exercises out there, and it’s highly accessible since all you need is a pair of shoes.

It’s true, running is not for everyone, but if you are someone curious about it, and you don’t know where to start, here is a step-by-step guide to getting you out there making strides:

Shoes
We might as well start with the shoes because a quality pair of shoes is the most important equipment to have. Your best bet is to visit a store that specializes in running as they can help you pick out a pair of shoes based on the shape of your foot and your gait. It is essential that you do get a pair of shoes that is going to serve you well. That old pair of walking shoes your aunt’s uncle’s sister gave you 10 years ago may not be the best bet when it comes to the support and cushioning you need for a run.

Clothes
While running, specific clothes are going to be the best option. You can, of course, run in whatever makes you feel the most comfortable. If that is a pair of shorts your aunt’s uncle’s sister gave you, fine, as long as you feel like they are something you could move and sweat in comfortably.

To get started running, you may find that you end up spending more time walking than running, and this is okay! The idea is to work up to it.

First, start by choosing a place to run.

Maybe that’s at the gym on a treadmill or maybe outside in your neighborhood. If you do choose to run outside, try to find a spot paved with asphalt or a dirt trail over concrete, as it is much harder on your body.

For your exercise, consider this plan to get you started:
-Begin with a brisk 10-minute walk to warm up.
-Move into a light jog for as long as you can (this is an easy pace – you should still be able to talk).
-Slow down and walk for a few minutes to let your body recover.
-Repeat that step, alternating jogging and walking for 10-20 minutes, depending on how you feel.
-Increase the amount you run by 10% each week while decreasing the amount you walk.

Work your way up to 30 minutes or more of continuous running about 3 times a week.

We are motivated to educate as many people as possible which is why we host many events. From in-person educational experiences to virtual webinars and even parties to celebrate our clients, we encourage everyone to get involved with all of our offerings. Take a look at all of our exciting events here: kjensifyme.synduit.com


Kjensifyme Healthy | Katharine
Call Us Here: 613-539-3557
Check Out Our Website: https://kjensifymehealthy.wordpress.com

Sources:
https://www.verywellfit.com/running-for-beginners-1229805
https://www.runnersworld.com/training/the-8-week-beginners-guide

Have you checked out our Aromatherapy and Ayurveda Superfoods yet? They are 100% all natural, organically grown with no GMOs or toxic fillers! Check us out here!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved.
Health-Fitness and Nutrition
Our mailing address is:
Feel free to message me here… https://fb.me/msg/kjensifymehealthy
To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button… And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
HBN & Consultants Disclosure:
DISCLAIMER
Consult with a physician before use if you have a serious medical condition or use prescription medications. A doctor’s advice should be sought before using these and any supplemental dietary products. All trademarks and copyrights are property of their respective owners and are not affiliated with, nor do they endorse, these products.
The information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional and you should seek the advice of your healthcare professional before undertaking any dietary or lifestyle changes. This information is for educational purposes only. By using this site you agree to follow the Privacy Policy and all Terms & Conditions printed on this site. Void where Prohibited By Law.
Heart & Body Naturals is a Green Organics, LLC Company
© 2017 Heart & Body Naturals, LLC • © 2011 Green Organics, LLC

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Garden Veggie Quiche

A delightful meal or as a side dish! Garden Veggie Quiche is a meal your whole family will love! So delicious and easy to make! Try this weekend!

And why, you say, Quiche? Here are some healthy and time saver reasons why!…

  1. Super easy to make
  2. Can be made with many different ingredients
  3. A total ‘Comfort Food’
  4. Easy to make ahead & freezes/reheats well
  5. A dish that can be made super health (think egg-white quiche)
  6. Perfect for Potlucks or Parties
  7. Perfect for any meal (Breakfast, brunch, lunch, dinner … dare I say dessert quiche?)

The options are endless! What your Quiche creation?

For more healthier recipe, check your substitutions! Making a homemade pie crust, you can chose what ingredients you use. Using Almond flour or rice flour, you can cut down on the gluten.

You can also substitute other veggies for a change as well add cut up chicken breasts or ground beef. As long as you have your main ingredients: eggs, cream and pie, the possibilities are endless! Be creative! And enjoy!

YIELD: 8 | PREP TIME 15 minutes | COOK TIME 50 minutes | TOTAL TIME 65 minutes

Ingredients
1 Pie Crust (store bought or homemade)
2 Bell Peppers, Chopped
2 Cups Baby Spinach, Chopped
1 Roma Tomato, Chopped
1/2 Onion, Finely Chopped
2 Green Onions, Finely Chopped
1 Tbsp butter
1 Cup Cheddar
8-10 Slices Canadian Bacon, chopped (can be left out if making it vegetarian)
6 Eggs
1 Tbsp Flour
1/2 Cup Heavy Cream
1 tsp salt and pepper

Instructions
Preheat oven to 350. Unroll Pie crust and line a deep dish pie dish with crust. Bake for 7 minutes, then remove from oven and press up sides with a fork.
In a pan melt the butter, then saute the onions for 1 minute and then add the peppers and green onions and cook for 5 minutes, season with salt and pepper, then add the canadian bacon, tomato and Spinach and cook for another 3 minutes, until the spinach has cooked down. Remove from heat and set aside.
In another bowl whisk together the eggs, 1 tbs flour and heavy cream (ok if a little lumpy). Add the shredded cheese into the egg mixture and stir.
Next, combine the veggies and egg mixture until everything is incorporated.
Fill pie crust with filling, place on top of a baking sheet (in case of spillage) and bake for 40 -50 minutes. Allow to cool for 10-15 and serve!

Here are 5 amazing quiche recipes-do you have a favorite kind of Quiche?

And speaking of health delicious Superfoods, have you try our Mind, Body, Soul or Nourish? They can be added for extra wholesome taste as well, your family will get the healthy vital ements without even knowing! Check out our Ayurveda Superfoods here!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved.
Health-Fitness and Nutrition
Our mailing address is:
kjensify56.sbc@gmail.com

Feel free to message me here… https://fb.me/msg/kjensifymehealthy

To ensure you keep seeing KJensifyme Healthy | Katharine, be sure to hit the Follow Button… And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!

HBN & Consultants Disclosure:
DISCLAIMER
Consult with a physician before use if you have a serious medical condition or use prescription medications. A doctor’s advice should be sought before using these and any supplemental dietary products. All trademarks and copyrights are property of their respective owners and are not affiliated with, nor do they endorse, these products.

The information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional and you should seek the advice of your healthcare professional before undertaking any dietary or lifestyle changes. This information is for educational purposes only. By using this site you agree to follow the Privacy Policy and all Terms & Conditions printed on this site. Void where Prohibited By Law.

Heart & Body Naturals is a Green Organics, LLC Company
© 2017 Heart & Body Naturals, LLC • © 2011 Green Organics, LLC