The Peaceful Runner Newsletter #38
November 20, 2013

Body Awareness Can Keep You Running Injury Free

Hello Friend, body awareness

Welcome to the November edition of The Peaceful Runner Newsletter. As you have probably noticed, I have updated my newsletter to a new email format. I welcome your feedback, comments and suggestions here: Contact Us or add your comments below.

In this issue:

1) Affirmation of the Month
2) Body Awareness Can Keep You Running Injury Free
3) The 100-Up Exercise - Essential to Every Runner!
4) Recipe of the Month: Ham and Asparagus Casserole

Affirmation of the Month:

"My body will help me achieve my goals."

-- Our body contains a great source of wisdom and guidance. Tap into and trust its knowledge to help you achieve all your goals.

The 100-Up Exercise

The "100-Up Exercise" is a simple but effective drill that can help you improve your fitness and running technique and it can easily be practiced indoors. Also, if you are recovering from an injury, you may be able to use this exercise to maintain your fitness and build strength. Every runner needs to learn this simple drill!

Click on this link to learn how to do use this tool to run perfectly: The 100-Up Exercise

Ham and Asparagus Casserole

This recipe is a tasty way to use leftover ham. It is comforting and satisfying dish and bakes in only 10 minutes.

Ingredients:

3 3/4 cups uncooked egg noodles
2 1/2 cups asparagus cut into 1-1/2-inch pieces
1/2 cup frozen green peas
1/4 cup flour
1/2 teaspoon dried thyme
1/4 teaspoon sea salt
1/8 teaspoon pepper
1 cup milk
1 cup chicken broth
1 tbsp butter
3/4 cup onion, finely chopped
1 tbsp lemon juice
1 1/2 cups ham cut into small cubes
1 tsp dried parsley
2 tbsp grated Parmesan cheese
1/2 cup breadcrumbs

Method:

Preheat oven to 450 degrees.
Cook noodles according to package instructions. Add asparagus in last minute of cooking. Remove from heat, drain, add peas and stir.
Combine flour, thyme, salt and pepper in a medium sized bowl. Slowly stir in milk and then broth. Mix well.
Melt butter in a saucepan and add onions. Cook until onions are soft. Add milk mixture and cook until mixture thickens, stirring constantly. Remove from heat and add juice.
In a large bowl, combine pasta mixture with milk mixture. Add ham and parsley. Stir gently to combine.
Spoon into a 2-quart casserole dish and sprinkle with Parmesan and breadcrumbs. Bake for 10 minutes in preheated oven.

Enjoy!

Until next month, keep running and stay happy and peaceful!

Jackie

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