So, this week’s recipe was supposed to be last week’s recipe when I was down and out. I made this last week, and it was very tasty and super easy! I love sweet potatoes. I also love different flavor and spice combinations. This one has both.

Caribbean Sweet Potato and Bean Stew
From Crock-Pot It’s Slow Cooker Time

2 medium sweet potatoes (about 1 pound), peeled and cut into 1-inch cubes
2 cups frozen cut green beans
1-15 oz can black beans, rinsed and drained
1-14 oz can vegetable broth
1 small onion, sliced
2 teaspoons Caribbean jerk seasoning
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/3 cup slivered almonds, toasted

Combine sweet potatoes, beans, broth, onion, jerk seasoning, thyme, salt and cinnamon in Crock-Pot slow cooker. Cover; cook on LOW 5-6 hours or until vegetables are tender. Adjust seasonings. Serve with almonds.

I didn’t use any almonds in mine. I’m sure they add a nice crunch. This would be great served with a grilled chicken breast too! If you give it a try, tell me about it!

Send any recipe recommendations to staci@runhers.com. I’d love to hear from you!

Live. Life. Beautifully.

Staci Patton

Not so many years ago, many would describe a family as a mom, a dad, 2.3 kids with a dog and a white picket fence. Years before that, kids outnumbered their parents. In today’s modern family, parents outnumber the kids in the family. A mom, a dad and 2.3 kids has now become his, hers and ours. Today’s modern family has changed the dynamics of the family unit.

According to Ron Deal, a leading expert and counselor of blended families, there are 67 different blended family configurations. Widowed and remarried, divorced and remarried, never married with kids and married and so on. Although there are many unique blended family combinations the majority of the issues are similar at the foundation, but each family faces does face its unique challenges.

Why is it important to recognize and address the issues blended families face? Here are some statistics that may surprise you.

• 41% of first marriages end in divorce.
• 60% of second marriages end in divorce.
• 73% of third marriages end in divorce.
• 45% of women & 50% of men will remarry again within 5 years.
• 50% of re-marriages involve children from prior marriages under the age of 18.
• 2100 new blended families are started every day in the US.
• 42% of adults have a step-relationship. This is either a stepparent, a step or half sibling or a stepchild.

This translates to 95.5 million adults.
• 16.5 million step-dads in the US.
• 14 million step-moms in the US.
• Experts predict stepfamilies will be the most common type of family in the USA.
• Because of a lack of information, stepfamilies often struggle along, isolated from support and information, or trying to fit a nuclear family model. (Reference info for above stats at www.blendedandbonded.com)

Traditional counseling and marriage advice doesn’t always work for the blended family. Many times, the advice given to blended families is based on what is best for first time families, many times backfiring and causing even more turmoil and frustration. It’s not wise to assume that everything will come together effortlessly the moment you say “I do.” Counseling, coaching and mentoring geared towards a blended family focus should always be a part of the blending of a family. It is a great way to set the family up for success. If you are a single parent that thinks you will or are currently dating, please consider seeking counsel as well. Knowing what’s ahead before you get there will prepare you for the challenges ahead and equip you with the power to face them head on.

Ron Deal uses a great analogy of what works best for blended families. He suggests there are two ways to “cook” a stepfamily. One way is to take all the ingredients throw them in a blender and turn it on high. Bio-parent, step-parent and all the kids forced together at the same speed and consistency. This method is parent focused and is based on the the agenda of the parents. This method can be messy and dangerous. The best “cooking” method for a stepfamily is a crockpot. Crockpots use two things to cook: low heat and time. Carrots, potatoes, celery & meat are all put in the crockpot and cook at their own pace. Some will soften and cook quicker than others, much like different members of your blended family. Bio-parents and their kids are already bonded and closer than a step-parent and step-child. They need more time to bond. Cooking your stepfamily in a crockpot allows each person to decide when they are ready to become part of the family. Ron suggests it can take up to 7 years for a stepfamily to bond.

Stepfamilies must be willing to tolerate disharmony in their household. Adults, especially, must be willing to be ok with others not being ok. Be willing to keep your expectations in check. When expectations are managed, it’s easier to step back and look at the long term goals rather than the immediate need for comfort and peace. Decide what is going to matter, long term.

Priority number one must be your marriage. Although there is a natural tendency to protect and put your bio-children first because of their anger and insecurity, the marriage must be priority if you are going to weather the difficult early years and survive. Take advantage of the time the kids are with their other parent. Date your spouse!

Blended families can take a toll on you physically, mentally and emotionally. Self-care is very important to stay healthy and keep your family healthy as well. Be intentional about doing something to recharge yourself. Eat well, exercise, meditate or find a hobby. Do something that will help you decompress and allow you to give your best to your family.

Most of all, when you think you are alone in this crazy blended family world, know that there are many families just like you, facing some of the same day to day challenges you do. Find support, find community & find friendship to get you through the hard times. Celebrate the good times and know there is a payoff down the road for sticking together through the tough times. It is my hope, for you, that when your blended family is grown and the kids have their own families you can sit around the table and talk about all the memories you made together.

About Amy:
Amy and Eric Urbach married and became a blended family in 2006. Amy has two children and Eric, three. While everyone has a different story, Amy began to realize the issues and challenges blended families face and the need for basic tools and resources. Amy founded Blended & Bonded in 2011 after recognizing a need by the growing number of blended families for information to make blended family life easier. Amy is passionate about helping other blended families grow, connect and bond. You can connect with Amy here:
www.blendedandbonded.com
Twitter: @blendednbonded
FB: www.facebook.com/BlendedNBonded

One thing I love about the slow cooker is the ability to make anything: breakfast, sides, main dishes, one-pot meals and even desserts! The slow cooker is such a handy tool to have in the kitchen. It is definitely a staple in my house. I use the slow cooker liners so I don’t have to wash out or soak any mess I leave behind. A little rinse will do just fine!

Today’s slow cooker recipe is a side dish or it can be a great appetizer if you are having a little dinner party. Either way it is healthy, vegan, and so very simple! If you have by leftovers use them to make a spinach-artichoke dip.

Slow-Steamed Artichokes
The Best of Prevention Slow Cooker Recipes

4 large or 6 baby artichokes
1 1/2 cups water
2 tbsp olive oil
3 slices of lemon
2 cloves garlic

Cut stems flush with artichoke bottoms and 1″ off the tops. Snip tips off outermost leaves using kitchen shears. Pack artichokes together, stems ends down, in 4-qt or larger slow cooker. Add remaining ingredients. Cook on low for 6-7 hours, or until leaves are tender and easily pulled off. Remove from cooker with tongs.

Servings: 4
Per serving: 116 cal, 7 g protein, 21 g carb, 10 g fiber, 3 g fat, 0.5 g sat fat, 0 mg chol, 255 mg sodium

I hope you enjoy this tasty side dish! Let me know if you try any of the recipes I post. I would love to hear how you enjoyed them or put your own touch to them! Send me your recipes to staciq@me.com.

Live. Life. Beautifully.

Staci Patton

runhers, a women’s health and lifestyle organization headquartered in OKC, announced today it was holding a women’s safety & self-defense forum on Monday, February 13th – beginning at 7:00pm in the Integris Cancer Institute of Oklahoma Conference Center. The event is free and open to the public. With the longer winter days and so many women out running, walking, shopping and carrying on daily duties in the early morning or evening darkness – women are literally at risk. Women need to be prepared, more aware, more alert and know what to do in case the unthinkable presents itself. Please join us for this very important discussion and demonstration by Leslie NesSmith. The national statistics on violence against women are incredibly disturbing. The New York Times last December reported from National Studies that 1 in 5 women have been sexually assaulted in the US. Many times these assaults are from a relationship gone horribly wrong, and other times they are random or stalking attacks carried out by a stranger who sees a situational vulnerability they can exploit. It’s wrong in any event! runhers Energy Director and Coach Sara McCauley states, “Women’s safety is critically important in all we do here at runhers, we want to take what we know and help educate others in the OKC metro on the importance of understanding the risks and having a plan to respond to it, before it happens.” Sara continues, “Our forum with Leslie will equip women with information that will reduce as many risks as possible by knowing what to do, when.”

About Leslie – Leslie NesSmith has been involved with martial arts and self-defense for a number of years. She competed in the US Open Kung Fu Championships (2000) and won first and second place medals in kata and sparring. Leslie has a personal passion for educating women in self-defense, as she herself became a statistic at the age of 19 when she was the victim of an assault. Fortunately Leslie escaped the attack and began her quest for personal self-defense knowledge.

Better-Than-Mom’s Pot Roast
Prevention Best of Slow Cooker Recipes

4-5 lbs beef bottom round or rump roast (I used bison rump)
1 Tbsp olive oil (I used olive oil cooking spray)
2 cups beef broth
2 cups ketchup
1/2 cup cider vinegar
2 onions, chopped
2 cloves garlic, minced
6 Tbsp brown sugar
5 carrots, chopped
5 ribs celery, chopped

Rub roast with oil (or spray each side like I did). Brown under broiler on both sides. Stir broth, ketchup, cider vinegar, onions, garlic, and brown sugar in a 4-quart or larger slow cooker. Add roast, carrots, and celery. Cover. Cook on low 8 hours, or until meat is tender. Slice roast and serve with vegetables and sauce from cooker.

Servings: 12
Per serving: 380 cal, 42 g pro, 28 g carb, 2 g fiber, 11 g fat, 3 g sat fat, 125 mg chol, 770 mg sodium

I added some potatoes to it as well. I also used low sodium beef broth instead of regular. Can’t wait to walk into the house later! Please share your favorite, healthier roast and stew recipes with me. I would love to share them with our fellow RunHers!

Live. Life. Beautifully.

Staci Patton

FOR IMMEDIATE RELEASE
Monday, January 30, 2012

2012 Princess Run and Little Dude Dash Partnerships Announced
“3rd Annual Festival will be Enchanting”

runhers, a women’s health and lifestyle organization headquartered in OKC, announced today a partnership with The Salvation Army Central Oklahoma Area Command to host the 2012 Third Annual Princess Run and Little Dude Dash Festival at 2 p.m. on April 1 in the Boathouse District on the Oklahoma River.

The nationally renowned OKC Boathouse District will be transformed into a fairy tale village on April 1 for the event. The Princess Run is a frolicking, whimsical 1.2 mile run/walk/stroll event designed to delight girls 12 and under while encouraging a healthy and happy lifestyle. The Little Dude Dash is a “wicked cool” half-mile run/walk for boys. Proceeds will benefit The Salvation Army Central Oklahoma and The Salvation Army Boys & Girls Club.

The event will be held at 2 p.m. on April 1 on the grounds that include the Devon Boathouse and the Chesapeake Finish Line Tower. All venues will be open for tours and youth activities sponsored by OKC RIVERSPORT will be held. A full schedule of activities along with course map and village layout will be released on March 1.

“The Princess Run and Little Dude Dash Festival is designed to celebrate and delight in our youth. On this day, these kids are our focus and with this being a kids’ only event (parents can run w/kids), our creativity and imagination allows us to be as playful as they are with this festival,” says runhers special projects director Sheila Kidder. “We want the event to entertain, engage and celebrate our amazing kids while offering support and awareness for all the great things that the Salvation Army OKC does for our youth.”

“Fitness and heath is an important priority for our Salvation Army Boys & Girls Club, so this partnership not only thrills us, but fits with our mission of ‘Doing the Most Good,’” Salvation Army Central Oklahoma Area Commander Major Dan Proctor said.

Registration is set to open at 8 a.m. on Feb. 1. The Princess Run and Little Dude Dash participant level will be capped and has sold out the prior two years. The festival is a free and open event. See www.runhers.com for details. A website specific to the Princess Run Festival will be unveiled in mid-February.

about runhers® women’s association
runhers is a dynamic and creative women’s lifestyle organization. runhers is built on the belief that women must move to live a healthy, balanced lifestyle. We produce lifestyle programs, trainings, creative forums, entertainment & amazing events. If you can imagine a better you, we can help you create it. To engage more, please visit us at www.runhers.com or facebook.com/runhers – twitter @runhers – email info@runhers.com

About the Salvation Army:
The Salvation Army, an evangelical part of the universal Christian church, has been supporting those in need in His name without discrimination since 1865. Nearly 33 million Americans receive assistance from The Salvation Army each year through the broadest array of social services that range from providing food for the hungry, relief for disaster victims, assistance for the disabled, outreach to the elderly and ill, clothing and shelter to the homeless and opportunities for underprivileged children. About 83 cents of every dollar raised goes to support those services in nearly 9,000 communities nationwide. For more information, go to www.salvationarmyusa.org.
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I have spent the last few years really working on this for myself. I have always struggled with having the balance between work, family, friends and relationships, and the most important one … time for myself. Work and family always received plenty of attention. My friendships and relationships didn’t always have a place. As I have gotten older I have realized how important it is to make room for friends and a partner. I absolutely love to work and grow professionally. I forget I need to work and grow personally too.

Ironically, I learned this when I dove head first into a business coaching program. I worked with a fantastic company out of San Diego. I assumed they would have me working more and more hours in order to meet my financial goals. This is not the way they teach. In fact, this company preaches the importance of spending time doing the things you enjoy that are not work, and how to accomplish this and meet your financial needs/goals.

How do we build our life to be balanced? It takes constant effort and practice. It takes creativity and improvisation. I don’t feel we will ever master life balance. The second we think we have it figured out will be the second we lose it. The process, however, is actually very simple. We schedule it. Before each new week starts we should schedule out what our ideal week looks like. The week may end up having other plans for you – so, that’s where the ability to improvise to get back on track comes in!

I recommend sitting with a notepad (or iPad for us techies) and writing out your goals, including your finances, health, family, relationships and YOU. It is important to take at least one day per week that is dedicated to the home. This day can be utilized for connecting with your significant other and kids or just hanging out at the house and taking it easy. Once you have your goals lined up you can start to figure out how much time each goal needs and how frequently during the week. Is it 3 days a week of working out for an hour at a time? Or is 5 days a week for 20-30 minutes your ideal workout routine? Even several 5 minute fitness breaks add up!

What my coach had me do is fill out a schedule every week. I would do this on Friday or Saturday of the week prior. I highlighted the hours I was going to be working in one color. I would highlight my workout schedule in another. I also scheduled in breaks each day to catch up in case my day became hectic. If it didn’t, I had a bonus break. (Hello phone call to faraway friends!) Color code everything from the time you wake up until you go to bed. You will be amazed to see how much better your time management will become!

When my balance is off, I feel it in all aspects of my life. It’s a constant checking in with myself. Sometimes I really have to sit and think about what the cause is. Usually I am thrown off balance when I don’t have enough down time. Loving to work is great until it consumes my mind. I will work all evening then wake up and get right back at it before I actually walk into the salon doors. Being able to recognize being off balance is the first step to getting in balance. From there, seeing where the imbalance is coming from will show what areas need more attention and what areas need less.

This kind of planning can also be utilized for your work day. We know how many hours we want or have to work each day, so why not block out time to get specific things done? I understand not all jobs or careers allow for that, however, if it works for your position your time at work will be much more productive.

So, play around with a couple different schedules. Improvise and change it as it needs to be changed. This will at least give you an outline to start your week in the right direction with the best of intentions. The main thing I try to encourage others to do is make sure they are taking care of themselves. If I am not taking care of me properly, how can I make sure my business is running at its best, I’m completely present for my partner, and I’m providing the support I need to be providing for my family and friends?

Give it a shot, and see how it works for you! Feel free to share your successes and not-so-successful attempts at creating life balance. Enjoy the process!

Live. Life. Beautifully.

Staci Patton

Happy Slow Cooker Tuesday to you!  I was unsure about the kind of recipe I wanted to post for this week, so I decided to take some inspiration from today’s expected weather here at the OKC headquarters.  We have been enjoying lovely warm weather in Oklahoma this last week. Today we are expecting some rain! I love all things warm in the cool, gloomy months of winter. As I was flipping through the recipes in my favorite slow cooker book I came across a Vanilla-Cinnamon Cocoa that just sounded delicious. I don’t usually think of beverages when I think of a slow cooker, but I love the idea of it!

Vanilla-Cinnamon Cocoa
The Best of Prevention Slow Cooker Recipes
1/2 cup sugar (I use raw sugar)
1/2 cup unsweetened cocoa powder
2 cups boiling water
3 1/2 cups nonfat dry milk
6 cups water
1 tsp vanilla extract
1 tsp ground cinnamon
Combine sugar and cocoa in a 4-qt or larger slow cooker. Add boiling water. Stir well to dissolve. Add dry milk, water, vanilla extract and cinnamon. Stir well to dissolve. Cover and cook on low for 4 hours. Beat cocoa with a whisk to make frothy. Ladle into mugs and garnish with cinnamon stick, if desired.

Servings: 12
Per serving: 170 cal, 13 g protein, 29 g carb, 1 g fiber, 1 g fat, 0 g sat fat, 5 mg chol, 190 mg sodium

My mouth is watering as I type this! This could easily be made into a coffee beverage as well. Just add a shot of espresso!

I hope you enjoy this cocoa and your Tuesday!
 
Live. Life. Beautifully.
 
Staci Patton

It’s that time again, its cold outside; it gets dark earlier and many of us are forced inside to use the treadmill in order to get our weekly miles.  It is a great tool for beginners and some of you may even be coming back from an injury – the treadmill offers a softer surface than the roads, as well as a completely controlled environment to do some pace/fitness testing.  The treadmill is the cardio option of choice for some people, but for beginners it can be a very intimidating experience. Try some of these tips to make your treadmill walking and running a fun and valuable experience!

If you are new to working or running on a treadmill – the treadmill can look like a beast!  She’s big, has lots of buttons and can makes lots of noise.  But she really can be a great friend – and offers quite a bit of flexibility as well as indoor comfort.  Many of them now have built in entertainment centers, which can make the miles and time go by much faster.  You do need to keep aware of your position on the belt, because she has been known to ‘spit’ people off the back end who were too distracted!  So make sure when you are starting, you get very comfortable with the machine before adding entertainment and/or other movements to the mix!    

Don’t be afraid to ask for help at the gym if you are just getting started, or a quick review of the manual if you’ve made the purchase for home use.  There are 2 important buttons on all treadmills, start (green) and stop (red).  As well, there is a safety treadmill mechanism – it’s usually a clip or pin— find it and attach it to the band of your shorts.  The other end is attached to the treadmill (it’s usually a magnet).  Then if you happen to trip or fall, it will automatically pull the safety cord, stopping the treadmill belt.  It rarely happens, but we want you safe!     

Many treadmills want your age, weight, etc.    The more information you give (don’t worry, no one else will know what you put in), the more accurate the calories-burned estimate will be.  It may also ask you if you have a time goal (this means how many minutes you’d like to work out) or if you’d like to follow one of its various training programs – or you can opt for the manual option.  For beginners, the manual option is a good choice – you can make speed and incline changes to suit your effort.

The speed setting is very important aspect on the treadmill as it will tell you the running/walking pace and give you a good idea of the calories burned.  When starting out, find a speed that you can maintain for a prolonged period of time (15 – 20 minutes to begin).  Obviously, the faster your pace the more you calories burn, but don’t go crazy and run/walk too hard in the beginning. It’s best to start with a fast paced walk or light jog – concentrating on your form and how you feel.

Well, now that you have a good start with the basics – let’s move on to some great tips and fun workouts to try!  Don’t be afraid to experiment!  Just be sure to vary your workouts as you feel comfortable – because if you do the same 30 minute run/walk everyday – your body just adapts and figures out the most efficient way to get that done!  You have to mix it up so your body has to adapt, which increases your fitness level and your creativity! 

• Have a plan- write down your workout. If you know what you want to achieve and how you’re going to do it, you are more likely to follow through.
• Location- you may not always have an option, but scope out the treadmill selection in the gym, find your prime spot, closest to the water or even next to the eye candy you see around ; )  Be comfortable where you are so it doesn’t become a distraction later in your run.
• Intervals - This is my favorite! Speed or hill intervals are a quick and efficient way to get the job done! Try a HIIT (high intensity interval training). See treadmill workouts below.
• Cover the screen with a towel.   What?!?  I’ve only been going for 3 minutes, arrghhh!  Set your pace and cover the screen to avoid the constant looking at your time/mileage.
• Scan a magazine or I Pad – catch up on the latest news or engage in your current novel.
• Switch up machines – not going after a certain mileage, mix your cardio choices up. Run for 10 minutes, bike for 10 minutes, Stairmaster for 10 minutes, etc.  This will help break up the time and makes it go faster!
• Multi task! If you are bored or short on time, use dumbbells and add strength to your cardio. Perform bicep curls, shoulder presses, triceps extensions, or lateral raises while walking on a high incline. (warning: perform at own risk, please do not fall or knock someone else off their machine. Well…unless they deserve it J)
• When all else fails follow this video…. http://www.youtube.com/watch?feature=player_profilepage&v=1adswSoj-HA

Whatever method you choose, HAVE FUN with it; don’t let outdoor obstacles get in your way of your fitness and health. Be the best version of you all year long!!! Run with joy.

~Sara

HIIT (High Intensity Interval Training)

This is meant to be a quick but efficient way to increase your heart rate, burn fat and increase endurance.  This type of training is also great to help break that plateau effect that can happen with a longer but comfortable pace run.

• 5 minute warm up- walk or easy jog
• 30-45 second sprint @ 80-90% max pace
• 1-1.5 minute easy recover jog or walk @ 50% effort pace (make sure heart rate has decreased before starting over)
• Repeat 10-15 minutes
• 5 minute cool down walk

*Feeling feisty, add an incline between 1-3% to increase intensity and better simulate a natural outdoor incline.
 

Total workout should not exceed 25 minutes. At the end of the sprint, if you feel like you could continue longer, you know it’s time to increase your pace.  The goal is short maximum effort to increase your heart rate but you do not want to keep it too high for too long. 

Don’t forget to stretch!
 

30 Minute Sweaty Incline Butt Burner
 
Time                Incline             Speed
0-5                   2.0%                3.0
5-6                   5.0%                3.5+
6-7                   6.0%                3.5+
7-8                   3.0%                4.0
8-9                   7.0%                3.5+
9-10                 8.0%                3.5+
10-11               3.0%                4.0
11-12               9.0%                3.5+
12-13               10.0%              3.5+
13-14               3.0%                4.0
14-15               1.0%                4.0
Repeat starting at 10% and work your way back down. Cool down with an easy walk no incline. STRETCH!
 
**Speed is optional, find what works best for you!

~ Ellerby