Peggy Kern

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I successfully ran the Carlsbad marathon in 3:03:05, 2nd place woman.

 

Dear Angie,

 

I’d like to commend you for the work that you are doing. As a graduate student studying health psychology, I study the long-term effects of health-related behaviors on health, well-being, and longevity. Living a healthy lifestyle - exercise, diet, managing stress, good social relationships, etc. – are essential, not only for short term benefit, but throughout your life. It’s exciting to see that you are helping people put these elements into practice.

 

I’d also like to thank you for your influence on my own life. As a long-distance runner, being active has not been a problem for me, but I was not a healthy runner. I did not realize how important nutrition, sleep, and stress management are to my health and performance. I recently ran the Carlsbad Marathon (26.2 miles). Despite my training, I neglected the nutritional component, which led to a debilitating injury that completely derailed my training, making me wonder if I’d even be able to complete the race. Through your help, I was able to not only gain back the muscle mass that I had lost through my own poor diet choices and build strength for the race, but also ran an excellent race, finishing in just over 3 hours as the second place woman!

 

The marathon experience was a good start. I have much to learn, more changes to make. But I am confident in what I am learning from you, and look forward to what the future holds. 

 

Thank you, from the bottom of my heart,

 

Sincerely,

Peggy Kern

 

 

 

A note to others:

Angie made me realize how important protein is in your diet for building healthy muscle mass. Here are a few recipes that I recently developed (as a grad student, I have little time to cook. These are quick, easy, tasty, but super healthy!)

 

Sweet potato lentil stew

Ingredients:

3 cups sweet potatoes (about 4-5 medium) - scrubbed clean & cubed

1.5 cups dried lentils, rinsed

4 cups low sodium vegetable broth

Large handful baby carrots (or 3 medium carrots), cut into 1/2 inch pieces

1 small red pepper, chopped

1 small onion chopped (or 1 tbsp dried minced onion)

4 garlic cloves, minced

1/2 tsp ground cumin

1/4 tsp ground ginger

1/4 cup minced fresh cilantro (or 1/2 tsp dried cilantro)

Salt & pepper to taste

 

In a slow cooker, combine the potatoes, carrots, onion, and bell pepper, and then add the lentils. Sprinkle the spices (all except the salt and pepper) over everything (if using dried cilantro, add it here. If using fresh, do not add until the end). Pour the veggie broth over everything, and carefully stir everything together. Cover and cook on low for 5-6 hours, or until the vegetables are tender (check by sticking a fork into the potatoes & carrots - it should easily pierce through things). Stir in the cilantro (if using fresh) & salt and pepper to taste. Serve with a salad and (if your diet allows it) fresh whole grained bread. Enjoy!

Makes 5 servings. 280 calories per serving

 

 

 

Bean Dip:

This is a quick, hummus-type dip you can make at home. A favorite snack for me is to spread this dip on a whole wheat English muffin, and heat for 30 seconds in the microwave.

 

Ingredients:

1 can garbanzo beans, rinsed & drained

½ tbsp olive oil

1 tbsp lemon juice

1 garlic clove, minced

½ tsp dried oregano

½ tsp dried basil

~ ¼ cup water (add more to get the consistency you want)

 

Directions:

Combine ingredients in a food processor, blend until smooth. Refrigerate for at least an hour (you can eat it right away, but letting it sit a bit brings out the flavor more).