Marathon Training: Mental Sanity During Long Runs

As my mileage begins to increase during the peak of my training this season, I have needed more inspiration and motivation during long runs.  A new playlist just isn't enough anymore.  I feel like I have listened to my entire IPod about 12 times over after the 10 mile mark.  As runners, we try to find new ways to mix it up during our runs.  I have been extremely desperate to do this since I have been doing most of my runs alone as I train in the suburbs (luckily, that will change in the next week!).  Here are some ideas on how to keep in interesting and fresh when you long run.

• Find a buddy/training group.
• Again, I haven't had much luck with this in the suburbs, but there are online forums where you can search for running buddies and groups (just be careful!).  My problem here is that no one else I know has been running the amount I have.  
• I have done part of my runs with someone who is running less, though.  For example, I would schedule a long run with my dad.  I would run the first part (let's say six miles) by myself, and loop around to pick him up and run the remainder afterwards with him.  Not only would it hold me/him accountable for our runs, but it makes it so much easier to get through the run when you chat/catch up/bond with somebody else.  I feel like running with my dad has brought us a lot closer(:
• Lose the music.
• I know, WHAT.  Honestly, running with music has been an essential for me.  But, what if your IPod runs out of battery during your race?  Are you mentally prepared to run without one?  I would personally freak out but try to push through anyway.  Practice running without Lady Gaga blasting in your ears; it could benefit you in that sense.  
• In addition, it will make you focus on the nature around you.   You can appreciate the outdoors instead.  It also forces you to be social if you are running with a buddy or group.
• Try an audiobook.  I did this during my last long run, and it went by so much quicker than they usually do.  I love to read, and this was the perfect way for me to pass the time and focus on something else as I ran.  
• Divide your run.
• I like making my runs into smaller ones (I call them checkpoints...like a video game I guess).  For example, if I'm doing a 12 miler, I would divide it into 4's.  It makes the run a lot more bearable if you think of 4 mile intervals rather than a large 12 mile run.  You feel like you accomplish something at each division.
•  Physically divide your runs!  Go 4 miles one way, run back, and continue another four miles, then go back.   If mental check points don't work for you, this will!
• Plan/mix up your route.
• Maybe you're sick of running around your usual town.  Try a forest preserve, trail, or new town.  Mixing up your route can be better for your joints, too.  If you're used to running on the road, a trail will be less impact overall.
• Save a playlist for the last part of your run.  
• It will give you something to look forward to when the going gets rough.  If you look forward to the playlist, that will motivate you to get to the part of the run you reserved for it. 

Whatever you do, don't give up!  When you go through a running rut, try to mix things up.  Stay motivated, and keep on running.

Current Craving: Fruit Bowls

I have no idea why, but for the last few days all I have been craving is fruit, fruit, and more fruit.  I believe that marathon training is making my body crave healthier things in order for me to take care of myself during this process.  I also think the weather affects this too; whenever the weather gets nice, I find myself gravitating towards more fresh and seasonal food.  I've been averaging around 2 big bowls a day...I'm embracing it, though, for a these reasons:

1. It's fruit.  That's guilt free in itself.  
1. Those that watch their fruit intake over cutting back on processed sweets need a reality check.
2. It's fresh and whole food that really gives you health benefits.  Many people in the world don't have access nor the resources to have a simple indulgence like fresh fruit every day, and I am thankful for being fortunate to have these things at my disposal.  Some can't afford it, and some do not have it available. 
3. The antioxidants in the berries I eat are good for muscle soreness and getting rid of free radicals in the body created by my exercise habits.
4. It curbs my cravings for other sweets...to a certain extent..(:
5. It increases hydration and adds good carbohydrates into my diet (an essential for runners!).

I thought I would dedicate this post to my favorite fruits as of late and their benefits.  A lot of the time, after dinner, when I would usually crave sweets like ice cream, cookies, and chocolate, I would have a big bowl of fruit.  It honestly satisfied that sweet tooth, and, when it didn't and I still wanted those things, I knew I truly wanted those indulgences (so that is when I give in!). 

(From yesterday)This is a picture of what my fruit typically bowls look like...This picture is so pretty that I think I'll be making one shortly after this post.

Without further ado, here are my favorite fruits (all shown in the picture) and the amazing things that they do!

Strawberries

•  good source of 
• magnesium, vit C, potassium
• lowers blood pressure
• increases HDL, which is good cholesterol
• source of antioxidants/ fights against cancer

Blueberries

• good source of vit C and antioxidants
• high fiber
• improves circulation

Blackberries

•  high fiber
• fights cardiovascular disease and cancer
• high in Vitamin A, C, and K
• lowers cholesterol

Pineapple

• has bromelain (which reduces inflammation)
• high in Vitamin C, thiamine, B-6, and magnesium

Raspberries

• high potassium, calcium, and antioxidants
• fights inflammation
• high fiber
• fights cancer

Papaya 

• good source of potassium, folate, and fiber
• high in Vit C and A
• red fleshed vs yellow fleshed 
• red has lycopene, which reduces risk of cancer!

I got all of my research information from WebMD and Livestrong.com, by the way!

Healthy Recipes: Chicken Salad

I was recently inspired by Simply Taralynn to do this recipe. She has one of my favorite blogs of all time and posts a lot of great recipes from dessert to dinner to snacks. She knows how to balance healthy and indulgent, and that is exactly what this recipe is about.
I am not the type of person who goes for creamy, savory things. What I mean by that is I'm the type to order a vinaigrette rather than ranch dressing on my salad. The latter is not my style. I recently discovered how yummy chicken salad is when I tried some at Trader Joes and, to my dismay, I also discovered how awful it is for you. Thanks, a lot, Mayo. ("Is Mayonnaise an instrument?") Sorry, I'm a Spongebob fan through and through.

Fortunately, Taralynn posted this light chicken salad recipe that I rennovated to be even healthier. If you are interested, here is the link! http://simplytaralynn.com/2014/08/21/light-chicken-salad-recipe/
I made it even more (bad) fat conscious and allergy conscious (I have family members allergic to nuts), so I hope you like it!

Ingredients:

• 1 container (or 6 oz) Oikos 0% Greek Yogurt
• 1/2 cup Olive Oil Based Mayo
• 1 can (1.5 cups) Chickpeas, drained/rinsed
• 1/2 tsp garlic powder
• 1 cup grapes, chopped in halves
• 3 cups broccoli
• 15 oz chicken breast, diced
• 2 packets truvia
• 2 tbs apple cider vinegar
• 1/2 cup onion, chopped

Instructions:

1. Prepare your ingredients (make sure everything is measured, diced, and cooled).
2. Take all of the dry ones (chicken, beans, broccoli, grapes, garlic, truvia, and onion) and put it in a large Tupperware container.
3. Add your liquid ingredients to this mix (yogurt, mayo, and vinegar). Stir and mix these well. Using Tupperware is helpful because you can place a top on the container and shake it, like a salad, to distribute evenly.
4. Refrigerate for at least 1 hour and enjoy!
5. This recipe will create about 8 servings (1 cup each). I would say that the shelf life would be 4-5 days at most. Some fun add ins are nuts, sunflower seeds, dried cranberries, etc! I used it as a salad and just added raw spinach or kale to it or stuffed it in a sandwich. Both ways, it was delicious and lasted me days!

Nutrition Info:

For the Long Run: Fuel Tips

Pre-long run, I try to get at least 40 grams of carbohydrates in before I start.  After about an hour or so, I feel fatigued and need more energy.  This is due to electrolyte loss, depleting my carbohydrates, and a dip in blood sugar.

I have tried a lot of brands in terms of during-run fuel, and GU has been my favorite thus far.  Clif makes some great running fuel as well.  I have some favorite flavors when it comes to the goo's and chews I have tried.  Here are my top picks!

Goo's:

• GU Chocolate Peanut Butter
• GU Chocolate Mint
• GU Expresso and Clif Expresso Love
• GU Peanut Butter
• GU Chocolate Outrage
• GU Vanilla
• All of the goo's that aren't fruit-y flavored have been good bets for me.  I don't enjoy the fruit flavored ones, surprisingly.  It seems odd, but those types of flavors were not very palatable.  Anything chocolate, vanilla, or peanut butter have been delicious (for a GU, at least)!
• I usually have a goo when the hour mark hits during a long run (or when I reach about 5 or 6 miles).  I went about 16 miles today and had another goo when I reached 10.5 miles.  I loved both flavors that I tried for the first time today (Chocolate Peanut Butter then Chocolate Mint).
• Benefits: Some with or without caffeine, carb replenishment, flavor variety, portable, easy to open, easy to digest, and electrolyte replenishment

Chews:

•  GU Chomps Strawberry, Watermelon, Blueberry Pomegranate, Orange, etc  
• Clif has great flavors as well (i.e. Black Cherry).  I plan on trying out their products in the future.
• I also plan on trying out sports beans at some point. They seem like a nice change up from the usual fuel I have.
• I started out with these before.  I have had Gatorade brand, but personally did not like those chews.  They didn't work well for me. 
• Benefits: If you need a little bit of a boost but not enough for a goo, these are great in my opinion.  When I go for a run that is 13 miles or less, I have a chew a mile after the 10 mile mark (if I feel I need it).
• Taste like fruit snacks, carb replenishment, with or without caffeine, flavor variety, portable

Hydration:

• Personally, my first choice is water, but lately I have needed a bit of an electrolyte boost during my runs.  I have tried brews and Gatorade products, but I did not like them.  I finally found a brand called "Nuun" that have worked really well for me!  The taste is delicious but subtle and they come in tabs that dissolve into about 16 ounces of water. 

Some natural ideas for long run fuel (I prefer the goo's the most because of portability, won't melt outside, and easy to digest):

• Dates
• Granola
• Trail Mix
• Cereal
• Snack bars cut into pieces
•  I've done Larabars before, and I liked the result.  I cut it into pieces and ate them every few miles.

So, remember: Stay hydrated and fueled!  You'll thank me later(: You'll recover easier, perform better, and overall feel better.

Fueling for an Early Morning Workout

Personally, I like to get up and get my workout, run, what have you, over with.  It can be really tough to roll out of bed for a sweat session, but my mindset is that when you get it over with as soon as you rise, you don't have time to rethink it, dread it, et cetera.  It can be nice to check that part of your day off of your list.  Plus, it energizes you and wakes you up!  I don't always work out first thing in the morning, but when I do (insert Dos Equis line here), I never regret it.

My biggest problem with early morning workouts is fueling beforehand. I never work out on an empty stomach; I find I can't go all out and put in 100% without having something in my stomach.  I don't recommend skipping breakfast before a workout; it can be dangerous.  You don't dip into fat stores, as a many believe.  You start eating away at muscle, and your blood sugar may dip.  This can cause dangerous fatigue, and you may risk feeling light-headed.  I Here are my early morning breakfast go-to's. 



No time whatsoever:
-Clif Bars (my favorite is the Maple Nut)

• The carb-sugar-protein-calorie ratio is perfect.  I feel energized enough for an hour of working out and love these in a pinch.  I haven't had a flavor I didn't like.
• I've even been in a pinch before an early morning long run, and this did the trick until I needed to refuel with GU's.

-A banana or small piece of fruit

• A lot of people can't stomach anything in the morning, but a banana is a great way to start getting your body used to food first thing when you wake up.  The natural sugars will keep you energized.

A little bit of time:
-Overnight Oats

• Combine oats with milk in tupperware, and let it sit overnight. Top with yogurt, granola, fruit, whatever you want!  Delicious!

-Yogurt with fruit, granola or cereal
-Whole Grain Cereal with fruit and milk
-Egg or two with whole wheat english muffin and avocado
-Veggie Omelet with a slice of whole wheat toast
-Toast with pb&j



An hour before:
-Oatmeal

• Every morning,  I start with PB&J oats (when I can!).  I like steel cut or regular rolled oats topped with one tablespoon of no sugar added strawberry jelly and one tablespoon of chunky peanut butter.  It is SO GOOD.  This can be a great recovery meal as well.
• Other ideas:
• dark chocolate, berries, granola, nuts, chia seeds, etc

 Whatever you do, make sure you have the most important meal of the day!

Product Review: Krush Protein Bars by Pure Fitness Nutrition

I honestly have never had a protein bar like this.  20 grams of protein, all natural products, low sugar, what else can you ask for?  I loved the consistency; they were soft and chewy, like a just-baked cookie.  They truly filled me up as a snack or a post-workout recovery treat.  I even ate them for dessert because...let's be real, a lot of the flavors basically are. 

Being a HUGE peanut butter fiend, I found that my favorite part about these bars was the slight pb taste in each bar.  They used peanuts in each bar as an ingredient, if you were wondering.  Again, these are all natural and great, clean supplements to an active or clean eating lifestyle.

Originally, I got 2 samples from this company to review, but I held off on posting my review after trying them.  I got so hooked that I waited until I got the variety pack that I purchased from them after trying the two flavors they sent me.  I liked these bars that much.

Without further ado, here is my review of each flavor! 

Birthday Cake 

• This flavor took me off guard me entirely.  I didn't expect to like it as much as I did.  I was afraid it would be too sweet or something, like vanilla frosting.  I realized after trying it that I wanted an entire box to try because it was honestly that good.  I found that this was my favorite flavor of the pack!
• I've eaten this as is and baked, and I keep craving it more and more!  It tastes exactly like a peanut butter cookie.  
• Again, this flavor was the biggest surprise for me, and it is probably the reason I am so hooked on these bars in the first place! 

Raw Cookie Dough

• This flavor rocked my socks.  Nothing is better than peanut butter and chocolate.  I honestly felt like this tasted like a peanut butter, chocolate chip cookie.  
• I ate half of it plain to taste it (post-workout), then I took the other half and popped in in the oven to bake.  It was melty, soft, and amaaaazing.
• Out of all of the flavors, I'd say this was a close second to the Birthday Cake.

Baked Apple Pie

• Again, with peanuts as the base, this flavor speaks for itself.  It has chunks of real apple, cinnamon flavor, and a hint of peanut butter.  You can't beat peanut butter and apples as a combo!  This was absolutely delicious baked.

French Toast

• I tried this flavor when I was absolutely starving and needed something to hold me over for a few hours before my next meal.  It was post-workout, too, so I needed something nutritious and filling.
• I usually feel sick if I do not eat post-workout, let alone not eat regular meals and snacks for a few hours.  This experiment was a good judge of how filling this bar is!  The 20 grams of protein definitelly did the trick(:  I savored every bite because it was so yummy!
• It tasted of cinnamon, a little bit of maple, and, of course, pb!

Peanut Butter Crunch

• Nothing beats this combo!  Peanut butter and chocolate is my favorite, and this bar did not dissapoint!  I feel a lot of pb chocolate protein bars may skimp on the choclate part, but this bar definitely held up to the flavor name. 
• This bar had a layer of chocolate, pb, a few pieces of chocolate, and some crisps for a crunchy consistency!  It was so good!

Banana Nut Chocolate Chip

• Last, but not least, this was probably my third favorite!  There were chunks of chocolate chips, nuts, banana flavor, and, you guessed it, pb!  There is NO way you can go wrong with that combination! 
• I tried baking this flavor too, and it was so yummy!  It worked really well with the melty chocolate.

Again,  I highly recommend this protein bar company!  They are just getting their start in the fitness/nutrition world, and I think they have a bright future ahead of them!  I look forward to their progress and will definitely be placing an order for my next box soon!

Here is their website!  I would get the variety box so you cna try each flavor(:  Enjoy!
http://www.purefitnessnutrition.com/Products/protein-bar-types/protein-bar-supplements.html

Popcorn for Dessert? Yes, Please!

I bought an microwave air popper for popcorn kernels at Target today ($8.99, baby!) , and I'm more than pleased with it.  So far, I've made popcorn two ways, which I will share with you all.  One is savory while one is sweet.  I'm currently eating my sweet recipe as I write this; it's so good!  Air poppers can help you make popcorn in a cheap and healthy fashion.  You can either add oil or just pop it on its own!  Here are the two easy recipes:

The first step for both recipes is to place your popcorn kernels in your air popper for 2-5 minutes, depending on your microwave.   Then, add these ingredients.

Savory:

• 3-4 cups of air popped popcorn
• 1 teaspoon of olive oil
• truffle salt (or garlic salt if you don't have it!) to taste!

Sweet:

• 3-4 cups of air popped popcorn
• 15 white chocolate chips
• 30 mini dark or semi sweet chocolate chips 
• I would melt the chips and let the drizzle cool on the popcorn for a better mix.

Popcorn is a great, fiberful snack that can be made in so many ways! You can pop it on a stovetop as well if you don't have an air popper.  I usually use olive oil or coconut oil for this.  You can even add a little bit of real butter to it (it's a healthy fat in moderation!).  Either way, this is delicious and much healthier alternative to microwavable, fake movie theater butter popcorn.  The possibilities are endless with how you dress of you popcorn, so get creative and enjoy(:

Healthy Dessert: Birthday Cookie Cake! (a Carley approved recipe)

Today is my birthday! I made some of my favorites, with some healty rennovations, so I hope you enjoyed the recipe! My family wanted to take me out, but, me being a complete weirdo, wanted to cook and stay in.  I hope you enjoy this dessert as much as I did (I ate it right out of the pan without letting it cool...cookies always taste better that way anyway).

Chocolate Chip Cookie Cake

Ingredients:

• 1/2 cup of butter (I used Bummel & Brown yogurt butter)
• 1/4 cup of coconut oil
• 1 large egg, 2 egg whites
• 2 cups of whole wheat white pastry flour
• 1 cup of dark chocolate chips (I used Lilly's 55%)
• 1 tsp of salt
• 1/2 tsp of baking soda
• 2 tsp of vanilla extract
• 1 cup of coconut palm sugar (or brown sugar as a substitute)
• 1 cup of evaporated cane sugar (or granulated white sugar as a substitute)

Directions:

1. Preheat the oven to 350 degrees.  
2. Combine all your ingredients in a mixer or bowl (and mix well). 
3. Transfer mixture to one large pan or two smaller circle pans (like I did).
1. If you decide to make these into just cookies, do a spoonful of dough spaced out by 1 inch.  This will make about 3 dozen cookies.
4. Bake for 15-25 minutes (check on the cake occasionally).  
5. Let it cool, cut into 24 pieces, and eat up!(:

 Nutrition Info:

Healthy Recipes: Honey Mustard Glazed Salmon with Roasted Veggies + Sweet Potato

Another birthday recipe!  This is my one of my favorite dinners.  It was inspired by a restaurant my family and I visited frequently that recently closed, so I wanted to recreate it!  I hope you like it!

 
Honey Mustard Glaze (and Baked, Fresh Salmon)
Ingredients:

• 3 tbs of stone ground mustard
• 2 tbs of honey
• 1 tsp of garlic crushed, or 1 garlic clove
• a dash of pepper

Directions:

1. Mix all of the glaze ingredients together.
2. Preheat the oven to a broil (450 degrees).
3. Let the salmon bake with the glaze on top for about 6 minutes in the broiler, then reduce the heat to 400 degrees. 
4. Check on the salmon every 5 minutes.  This should take about 20 minutes at most to bake.
5. It will be cooked once the salmon is no longer a dark pink color in the middle. Cut one in half to check on them as they cook.  
6. Serve immediately!

Nutrition (for the glaze):

For one filet of salmon (about 6 oz), you can expect that to be around 350 calories, 34 grams of protein, and 22 grams of fat (all good fat, omega-3's baby!).  Add the glaze to this, and you're set!



Roasted Veggies 
Directions:

1. Take whatever mixture of vegetables you want and combine them in a prep bowl. 
2. Add them to a sautee pan with 1 tbs of olive oil. 
3. Sautee the vegetables until they brown.
4. Salt and pepper to taste!

Sweet Potato
Directions:

1. Cut the sweet potatoes into whatever size you like; I made bite sized triangles.
2. Toss them in 1 tbs of olive oil and place them on a baking pan.
3. Bake them for 30-35 minutes, flipping occasionally, at 350 degrees.  
4. Salt and pepper to taste. Serve immediately.

Nutrition Info:

Fitness: Sample Spin Class

Intimidated by going to a group fitness centered spin class?  Understandable.  I remember when I began group fitness I felt embarrassed to go to exercise classes.  It was hard to get out of my own head and realize that no one was watching or judging me.  I felt out of shape compared to the regulars and had a hard time getting past that feeling of discomfort.  Fortunately, after attending a few, I realized what group fit was all about.  It is a sense of community and motivation, not embarrassment and insecurity.  We all come for the same thing when we attend group fit, and it is important to remember this.

That being said, it can be hard to get into the groove of group fit if you do not feel prepared, especially in cycling courses.  It can also be tough when you have a busy schedule; a lot of gyms only offer cycling at certain times of the day that do not fit in with certain schedules.  Other times, I find working out on my own and being in the zone suits my mood better certain days. I think that it can be centering to take time for oneself and work out in your own terms.  It can separate you from the stresses of the day, and allow you to tune out.

It can be difficult to know what to do if you are new to exercising or are very reliant on the direction of your group fit instructors.  For those who are looking to construct their own workouts, for whatever reason, here is a sample spin class of mine.  I wrote it out specifically for someone who sought me out to spin on their own because they were unable to attend a class themselves due to their schedule but wanted to get back in shape.  They also wanted to practice doing these exercises on their own before attending a class, which is completely understandable.

As my readers may know, I am a certified Spinning Instructor, and I use my experience as an instructor combined with the guidance of my Spinning certification to create these classes.  This is not how I conduct every class, but it is one of the ones I have used in the past with success; I hope you get a great workout out of it!

If there is any confusion in terms of format or how a certain exercise is done, comment below.  I can also instruct you as to how to do certain exercises on machines other than a bike.

Of note:
I work on a scale of 1 to 10 of perceived exertion, in terms of what gear you have on the bike.  The gear is the amount of weight or resistance you put on your flywheel.  1 is little gear while 10 is the most gear you can handle on the flywheel without completely stopping your pedalstroke.
Each number refers to a song from 3-4 minutes long.  This workout is probably about 45 minutes in length with those criteria.

1.     warm up

light gear at level 2 or 3, build on your own time to a level 4 or 5 gear by the time you reach the end of the song

2.     light intervals

Level 5

45 seconds in the saddle normal cadence (speed), switch to out of the saddle and increase cadence for 30 seconds, repeat until end of song (you probably will go through 3 rounds of this)

3.     climbing a hill – in the saddle

start at level 5, pedal for 30 seconds then increase cadence for 10 or 15 seconds/ go up to L6, pedal for 30, increase for 10-15/ L7….

Do this until you get to level 10.  You can do the increases in or out of the saddle, whatever feels most comfortable to you.

4.     Hill Climb

Here, you give yourself a 30 second period to build from resistance level 5 until level 10.  You can add this gear gradually or all at once.  Once you get to ten, take it out of the saddle and increase your speed (or cadence) for 10 seconds.  Repeat throughout song. 

Extra challenge: stay at level 10 the whole time

5-8.  Intervals

During my classes, I stick a big block of intervals (all different, I’m going to give you the 1^st type of block that I created to start) to reach our anaerobic threshold (max heart rate).  This is the peak of our workout.  I would work with a moderate gear (L5 or 6) but pick whatever is most comfortable yet still challenging for you.  You can always modify the gear later if you put on too much or too little –your workout your decision!

30 seconds on (30 seconds of increasing your speed), 30 seconds off (rest)

45 on, 45 off

60 on, 60 off,

90 on, 90 off

60 on, 60 off

45 on, 45 off

30 on, 30 off

60 on, 60 off (to the finish line!)

You will probably finish these intervals before the last track I listed in the block.  Use this time to rest and recover.   You may make this an active recovery by adding gear gradually (i.e. started at L5, go up a level every 30-45 seconds until you get to 10)

9. Hill Sprint

Stay at L10. 

A sprint is different than an acceleration or speed/cadence increase.  You go full speed/as fast as you can at a sprint whereas an acceleration is just a speed increase.

Pedal out of the saddle for 30 seconds, drop to L7, drop saddle, and sprint for 15.

Back to L 10 for 30 sec, drop to L6, drop saddle, sprint for 15 sec.

Back to L10 for 30 sec, drop to L 7, drop saddle, sprint for 15.

Final: back to L10, drop to L5, drop saddle, sprint for 30 seconds.

10.  Interval (Gradual)

This is the only time I will ask you to look at your RPM scale.  Basically, you work with a L5 or 6 gear, whatever is comfortable.  You have 60 seconds to increase your speed gradually into a sprint.

Every 15 seconds, increase your speed by about 10 RPM.  Once you get to the last 15 second period in the minute, you will be at sprinting speed.

Repeat until the end of the song.

11. Mini Interval work

L5 or 6

20 sec on, 20 off, 30 sec on, 30 sec off, 60 sec on, 60 sec off , (if there is extra time 30 on 30 off)

12. cool down

Just pedal at normal cadence

Go down a resistance level every 45-60 seconds

You will feel your heart rate go down, at a gradual rate which is what we want

Don’t forget to rehydrate and stretch(: Enjoy!

Healthy Recipes: Apple Pie Smoothie

I whipped up a quick smoothie after teaching spin and running out the door to do errands, and I thought I would share it with you guys!  It was quick, easy, and held me over until lunch (post-workout).

Apple Pie Smoothie
- half a medium banana (frozen is best)
-one small red apple
-one scoop of protein powder (I used Designer Whey White Chocolate)
-->sub greek yogurt or nonfat/almond/soy milk (I would do a half to full cup)
- a dash of cinnamon
-add stevia to taste if you do not find it sweet enough
-ice and water

Put all the ingredients in a blender, then find a fun straw(:

This was a great recovery snack because it was about 208 calories, 29 grams of carbs, 20 grams of sugar (all natural from the fruit), and 19 grams of protein.

Product Review: Vega

Hi all! I wanted to share another product review on a vegan company called Vega.  I got the starter kit in order to sample their protein powders, and I was honestly impressed.  Not only was it delicious, but it fulfilled a lot of my dietary needs in one sitting.  I never even thought to look for these nutritional requirements to be satisfied in a protein powder, and I now do not look at protein powders the same.  They used to be a way for me to get my protein in while adding vegetables and fruits on my own when I blended it.  Here is a quote from the website that is short, sweet, and to-the-point when it comes to their nutrient fulfillment. 
 "Vega One Nutritional Shake is an all-in-one, plant-based supplement, packed with 50% daily intake of vitamins and minerals, protein, fibre, Omega-3, plus antioxidants, probiotics and greens."  

These products were created for vegans, whose dietary restrictions may inhibit their ability to stay healthy and get all of the vitamins, minerals, protein, and so on that they need in a day.  I appreciated the fact that it was plant-based. I like anything that gives me more veggies in my diet.  Again, those that have lactose restrictions this may be a great option for you as well!

The samples I received from Vega were as follows (here is my opinion as well as what I supplemented the powders with):

Chocolate

• variation: half banana and berries (half cup)
• blended well with ice and water
• Of note: This powder had a chocolate taste that wasn't overly sweet, which I liked.  I think that a lot of powders overcompensate with sugars and artificial sweeteners to make them taste better.  This company used their plant-based ingredients, like stevia.  They incorporated just enough!

Berry

• variation: half a banana and that's it!(:
• Of note: I liked that they had a berry flavor; I don't usually find a lot of powders that stray from the chocolate or vanilla base.  I think that this allowed me to make a quick and easy shake on the go.  I didn't have to go crazy with the ingredients that I added.  I would save this powder for when I am close to needing to go to the store and ran out of fruit to add!

Got my greens and Vit K in without adding anything!

Vanilla

•  This was my favorite flavor!  I'm a sucker for chocolate, but, sometimes, you can't beat plain vanilla.  It was smooth and delicious with a frozen banana added.
• Some variations I want to try: mango, pineapple, or coconut shavings as well as the banana!  I think this would be great as a "pina colada" flavor.

This wholesome offers great products overall.  I loved the powders, and I sampling these made me curious to try their protein bars as well.  I expect them to be delicious!  Here is their website if you want to try!

http://myvega.com/