Good Things About Running and a Little Bit of Reno (Recipe: Pork with Sweet Potatoes)

Since 1991, the National Runners’ and Walkers’ Study at Lawrence Berkeley National Laboratory in California has followed more than 154,000 runners and walkers. It found that as little as 3 to 7 miles of running per week reduces risk of stroke, heart disease, diabetes, and high cholesterol. As a general rule, the more you run, the more your risk goes down.

What else did the study find?

Running burns more calories than walking. Even at a brisk walking pace (about a 17-minute mile) you have to go 50% farther and take twice as long to burn the same number of calories as you would running a 12-minute mile.

Running promotes joint and bone health. Contrary to popular belief, running may actually prevent osteoarthritis and joint replacements, with the body responding to the impact of our footfalls by thickening cartilage and building bone mineral density. Those who averaged more than 1.2 miles per day of running were at 18% less risk of osteoarthritis and 35% less risk of hip replacements than nonrunners.

Running fights Alzheimer’s. Those who ran 15.3 miles per week had a 40% lower brain cancer risk than nonrunners.

Running lowers cancer risk. Runners showed a 76% lower kidney cancer risk and 40% lower brain cancer risk than nonrunners.

Running boosts survival rates. Breast-cancer survivors who averaged more than 2.25 miles of running per day had a 95% lower risk of dying of breast cancer over a nine-year period than those who didn’t exercise much. Walkers did not decrease their risk.

So, do you want to run now?? 🙂

I ran some while I was in Reno. Although, it was on the treadmill because Reno can be a little dicey in terms of the good areas and the bad areas, and I didn’t want to take any chances.

However, we did take our chances at the slots! It was my first time ever playing the slots! A and I won $60 in one of our games! And about $80 over the course of the entire weekend! So, we had fun doing a little gambling and didn’t lose any money!

IMG_2972 IMG_2977 IMG_2967

A also treated us to a spa day! That was amazing! We got massages and facials and got to spend time lounging around the pool that didn’t have a million kids in it. I loved it.

We were supposed to go on a hot air balloon ride over Lake Tahoe on Monday morning; however, it was too windy and they canceled the ride. It was very disappointing. Maybe another time. There is a marathon that goes around part of Lake Tahoe, so maybe we will go back…[scheming]…More on Lake Tahoe in another post!

1 year ago: What Happens If You Have to Miss Your Race? (Recipe: Roasted Veggies with Rice)

2 years ago: Negative Splits (Recipe: Sauteed Kohlrabi)

Quote of the Day:

“When you’re happy you enjoy the music. But when you’re sad you understand the lyrics.” -Frank Ocean

(BTW, I’m not sad at all. Just in case you were wondering.)

Recipe time! So, A made this pork dish for us for dinner last night! It was delicious! And healthy at less than 325 calories per serving and 8 grams of fat! I highly recommend it!

Pork with Sweet Potatoes

Pork with Sweet Potatoes


– 1/2 cup AP flour

– 1/2 teaspoon salt

– 1/2 teaspoon pepper

– 1 pork tenderloin (about 1 lb)

– 1 tbsp canola oil

– 2 medium sweet potatoes, peeled and cubed

– 1/2 cup dried cranberries

– 1 can reduced-sodium chicken broth

– 1 tbsp Dijon mustard

– 1 medium apple, sliced


– In a shallow bowl, mix flour, salt and pepper. Cut tenderloin into 12 slices; pound each with a meat mallet to 1/4-inch thickness. Dip pork in flour mixture to coat both sides; shake off excess.

– In a large nonstick skillet coated with cooking spray, heat oil over medium-high heat; brown pork in batches. Remove from pan.

– Add sweet potatoes, cranberries, and broth to the same pan. Bring to a boil. Reduce heat; simmer, covered, 4-6 minutes or until potatoes are almost tender. Stir in mustard.

– Return pork to pan; add apple. Return to a boil. Reduce heat; simmer, covered, 4-6 minutes or until pork and sweet potatoes are tender.

Courtesy of Taste of Home

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