Healthy Recipes: Homemade, Cheaper, Healthier: Peppermint Mocha

Hi all! Off the grid again (big surprise). Grad school and work have been killer, but I wouldn't have it any other way.

Marathon update: Oh hey it's over! I plan on making a separate post on how it went, but the short version is I finished, PR'd from a time that was very slow to just slow (hey, a PR is a PR, right?). As of now, I have survived "zero week" (the week after the marathon), and I'll provide more details later. So far so good with recovery(:

It's the holidays...sort of. That means specialty beverage season is in. Unfortunately, those things are so, so bad for you (even with sugar-free syrup). I honestly think, unless you're diabetic, you'd be better off getting the sugar version because all those sugar-free versions are usually chemicals. It depends on where you go for coffee, though. Luckily, many places are doing natural flavors, so we're heading in the right direction. If you're unable to give up your favorite drink, maybe make it a "once a week" thing, like a reward for a hard week at work on Friday. Those drinks can add up and I'm not just talking about calories. 

It is important to know where those cals come from. When a drink adds up to (hypothetically) over 350 cals, 30g of sugar, 10g of fat, 40 carbs, those aren't high quality ingredients. You can cut some of this by choosing either non-fat milk (although milk with fat isn't usually an issue-it's usually "good" fat), hold the whip, ask for one or two pumps less of syrup, and getting a small size. The key is moderation. If you pick one of those modifications and buy the small size, you're heading in the right direction!

If you're not upset by the health quality of your drink and just by the cup if comes in, I can't help you...maybe bring your own cup to the coffee shop? Or find a new, real cause to get worked up over? (Ok- getting off my soapbox).

Recipe:

Now, here is my simple and quick recipe for a homemade peppermint mocha coffee. Now, if at speciality coffee shops you're paying for milk foam, this isn't really an alternative for you. But if you're looking for something healthier and cheaper (meaning you probably have these ingredients lying around the house) this will work for you.

Ingredients:

-cocoa

-coffee (already brewed)

-peppermint or mint extract

-natural sweetener (stevia, coconut sugar, raw sugar)

-optional: any type of milk 

All you have to do is add your ingredients to your coffee. I usually add to taste, but my recommendations are a teaspoon and a half of cocoa and like a 1/4 tsp of the extract (maybe even less- it's REALLY strong). Add your sweetener and milk, and that's all!

Me before I starting my drive to work with my happy drink(:

If you hate mint, just omit or try a dash of cinnamon for a chocolate-y cinnamon beverage. 

Hope you enjoy your caffination variation(; 

My Weekly Top Ten #7 & Changes that Made Me a Better Runner

First thing's first: MUSIC(:  I have a great top ten lined up for you all to get you motivated to sweat.  Its quite an eclectic mix, so I hope you enjoy it!

1. Emperor's New Clothes by Panic! At the Disco
2. The Hills (Feat. Nicki Minaj) by the Weekend
3. SIRI by Yogi
4. Lost and Found by Ellie Goulding
5. Working for It by ZHU x Skrillex x THEY
6. Yellow Flicker Beat by Lorde (more for a cool-down or hill-climb portion of workout)
7. Yes Please by Muse
8. Fiesta by Bomba Estereo & Will Smith
9. Classic Man by Jidenna
10. Sand Storm by Apashe
11. Bonus Song..Just because I couldn't narrow it down: Get No Better (2.0) by Empire Cast

Second: Changes I Made Over Time to Become a Better Runner

Keep this in mind, everyone is different.  Therefore, every runner is different.  These were things that I either just picked up during my running journey or made a goal to edit my habits in order to improve.  I attribute to many of these things as the reason I am able to do my second marathon coming up in a few weeks. 

Sidenote: Marathon Training Update: I can officially (knock on wood) run this marathon. I completed the minimally recommended 20 mile long run, and I am now in taper time (and enjoying it to its fullest extent).  If all goes well during taper, I will be able to run this race sans injury!

Again, keep in mind these are things that worked for me, and things that I am reporting that worked out of my own experiences.  I am not a professional trainer for runners, but I do want to share with my fellow runners and exercisers what I have done to improve myself as an athlete.  That being said, here is my list!

• Weight Training
• I have made weight training a huge part of my weekly workouts.  I do a full-body set of weights after cardio sessions about 2-3 times per week.  If I am short on time, my biggest focus are on these general body areas: core/abdominals, lower back, hamstrings, and glutes.  I love having a stronger upper body now.  
• Because of running so much and the added weight training, I have also...
• Gained Weight (a healthy amount)
• For my height and weight, I had room to lose and I had room to gain.  In my gaining, I can tell just by looking at myself it is within the areas that were lacking in strength, mainly the upper body.  I was injured because of lack of strength in certain areas that I listed previously, and that led to an over-reliance on the places that I had muscle (my quads, hips, and calves).  That led to injury through overuse. Now, I can more equally distribute the work that I put on my body while running.
• I have gained back most of the weight I lost while not running, which is odd.  My body looks completely different.  It makes you consider how much muscle attribute can truly change your body.

•  Running without Music
• I have completed a few runs without any sort of music, audiobooks, podcasts, et cetera.  I was a bit nervous it would be boring, and at times it was.  I noticed that when I did this, my pace was faster each time.  I was more focused on my posture, stride, and pace.  I also found myself using this time to clear my head and meditate.  All good stuff, if you ask me!  Again, I don't do this with every run, but at least I am not relying on a playlist to get myself out there.
• More Rest
• I used to be pretty regimented about my exercise.  For most of my athletic career, I have been an exerciser, no matter the circumstances, that worked out 6 days a week with the 7th day being rest.  Now, I am incorporating more rest in order to train for this marathon.  I have been exercising 5 days a week.  I have been timing these rest days as the day before (rather than after) long runs or mid week runs (6-10 milers).  It allows my body to get full rest before being put under the stress of running.  I think this recovery time has really helped me avoid injury as well.

• Ice, Foam Rolling, Heat
• I hate relying on all of these things.  I realize how important these small things are, though.  I am very diligent on icing as preventative and as treatment now.  Foam rolling is the ABSOLUTE WORST; it really hurts.  I would foam roll before, but it was not something I did regularly.  Now, I do it every time, post-run (given I have the time), and sometimes, I foam roll beforehand.  I also foam roll if I feel really tight muscles in general.  It sucks, but it hurts for a reason.  Those muscles need it!  Finally, heat, which isn't really my biggest vice, has helped soothe my muscles, specifically my neck, shoulders, and lower back.  My only problem is when it makes me overheat as I sleep (my heating pad has a timer-don't worry about me catching on fire or anything). Overall, treating my body right when I am not exercising is very important, and I refuse to neglect it this time around.  

Do you have any songs that motivate you?   What about running/exercising tips or suggestions that really have worked for you? Comment below! 

Music: My Weekly Top Ten #6 and Why I'm a Ridiculous Human Being

Hey all! Weekly blog post time!
(I know, you're all on the edge of your seats.  Calm yourselves.) 

If you want to skip to the music list, scroll to the bottom/second portion of the post. 

Why I Am a Ridiculous Human Being:
 
So, I signed up for another marathon (so all of my friends that I told to smack me if I ever did this can proceed next time I see you- I've earned it).  I am being sponsored by my family to represent New Balance and Miroballi Shoes for the Naperville Marathon on November 8th.  Usually, my cousin Dan does it (who is an incredible athlete that I truly look up to), but he is running the Chi Marathon and opted out.  So, I have some big shoes to fill...literally and metaphorically.   (Thanks again, Miroballi fam for this opportunity!)

It made me think about how crazy runners are.  I was texting my cuz about this, and it sort of went like this...

• me: "hey! how are you? I was wondering how the marathon pool worked for Chicago.  Are you in the annual pool?"
• dan: "hi- yes i am, and i am running this year.  it opens usually towards the end of the year.  i have a voucher from our uncle perry if you're interested that i am not using- he paid for it before i told him i'm not doing it this year. its nov 8th, but you have to register by today or tomorrow."
• me: "hmm... maybe. i'll get back to you! i wasn't planning on a marathon; i just did a half this past weekend.  i kind of want to i want to be trained though"
• dan: "you have a month and a half, you could do it."
• me: "sure, why not, send over the code, thank you!"

In my head, I was thinking in his mindset, too.  I've done this before, I'm close to the training program, 6 weeks is plenty of time.  Then, I sat down after enter and planned out my long runs, realizing 16 miles would be this week, 18 the next, then the big 20.  I almost laughed at myself I realized how ridiculous this endeavor was.  Runners are just crazy (in some good ways and some bad).  That's all there is to it.

I am doing my 16 mile long run today, so fingers crossed it goes well!  I am optimistic but nervous at the same time, if that is possible.  If I finish without issues, it will basically mean I can handle this race and training ahead of me.  Signing up for a marathon 6 weeks before the date is not the norm/stupid, but I have been keeping up my mileage and am a lot stronger in overall fitness due to weight lifting compared to my first marathon, so I want to experiment.  Plus, running makes me happy, and racing gives me a personal sense of purpose.  I needed a little bit of a boost, and this was a spontaneous attempt at making myself happy. 

It makes you think sometimes the smartest decisions may not be the ones that make you happy.  I am doing this go with the flow/don't overthink it thing with this marathon to try to help me move into that overall mindset in life.  So, I'll keep you updated on all that jazz throughout the next month and a half.

My Weekly Top Ten: 

Since I'm doing my long run today, obviously I'm making a motivational playlists.  I like to mix it up with podcasts, especially Conversation Parade and WTF with Marc Maron.  Here are my favorite songs this week that will definitely be my way getting pumped for this run:
(no particular order)


1. Hallelujah - Panic! At the Disco (nope, not sick of it)
2. Victorious - Panic! At the Disco
3. Downtown - Mackelmore (not sick of this one either, sorry)
4. Freedom  - Pharrell Williams
5.  Marathon - Jamie N Commons
6. Broadcast Live - T. I.
7. Like a Boy- Ciara
8. Devil - Cash Cash
9. No Twerk - Apashe
10. What the DJ Says - Empire Cast

Enjoy! And comment with some music suggestions for me(: 

Also if you're a fellow runner, some tips right now would be FANTASTIC! (help.)

Product Review: Alive & Radiant: Kale & Veggie Krunch

Everyone who knows me personally is familiar with my obsession with vegetables, specifically kale.  The fixation is real; my mom even calls me "Kale"; it's that bad/sad.

The gang

If you're a friend or acquaintance of mine, our first experience with me eating kale was probably eating it as a salad like a baby dinosaur, watching me with disgust as I threw it into my smoothie, or whipping out a bag of kale chips with a spoon so I could scoop out every last crumb.  I was probably also explaining to you, with kale in my teeth, about my Vitamin K deficiency blah blah blah greens blah blah blah bruising easily/randomly, and so on.

I came to the realization that I found that I like to justify my love of kale for health reasons, which are true, but I just actually like it.  It was through a deficiency that my obsession grew, and I wanted to find more and more ways to incorporate veggies, specifically my leafy green buddy kale, into my diet.

A lot of people I know think it is a disgusting food, and, frankly, if you can't handle a small, bitter bite to your veggies, I don't recommend it.  I think it is good, but everyone has their preferences.  I do recommend this brand of kale chips, though, that I order by the caseload (sorry, wallet).  Even if you don't like kale foods and recipes, these chips are incredible.  That bitter taste is nonexistent.  Although you can make your own in the oven, you are depleting the vegetable of it's essential nutrients through the heat of cooking.

Alive & Radiant does not fry or cook their products; they are raw in the sense that they "dehydrate" them.  They put them through a machine that basically dries them out and makes sure you don't lose the nutritional benefits.  Then, they add flavors to them in order to make them taste even better than just plain!   The way they flavor is through cashews, which is great for those who have dairy issues or are vegan.

I won a contest with them on Facebook (check out their page here; there are tons!).  I am reviewing the products they sent me via this contest (although I am already too familiar with their products).  I haven't found a flavor I do not like.  I was not sent every flavor available, so you should check out their website here for what is out there.

Here is what they sent me!




I love every flavor, and I definitely recommend it as a great way to bring your veggies along with you especially with a busy lifestyle.  They satisfy any chip craving, and you get a lot of bang for your buck diet-wise. If you're not interested in buying online, I know that a lot of Whole Foods Markets have them. 

Southwest Ranch Flavor

This flavor is perfect for those who love the taste of ranch, but don't want to ruin that with a fatty, creamy dressing.  It has that nice ranch "tang" and satisfies that chip craving we all get once in awhile. 

Cheezy Chipotle Flavor

I like this flavor a lot, especially when I am in the mood for salsa!  This has a nice cheesey flavor while keeping a bit of a spice kick at each bite.  I feel like I get to eat queso while not worrying about my arteries clogging with that fake cheese you usually get to make it.

Superfood Flavor

This flavor is awesome for those of you who like just plain, salty chips.  I like that it packs a superfood punch with spirulina, maca, and chia.  You get a lot of essential fats this way.  They even have a spicy version of this, which is the same essential flavor with that spicy kick you taste in cheezy chipotle.

Teriyaki Greens Veggie Krunch

I have no idea why, but the fact that this one has teriyaki flavor always makes me pair it with sushi when I have it.  I love that combination.  It has a sweet and salty (due to the spices and coconut) essence that makes it the perfect midday snack that captures both cravings in one sitting.

My personal favorite: Quite Cheezy flavor

This one is the flavor that I constantly crave.  It is a rich, cheddary flavor that goes with literally everything imaginable: your favorite sandwich, your favorite salad, or just by itself!  I love eating this one, and I honestly have not gotten sick of it after eating this flavor for years.  I love cheddar flavored things, but I have issues with dairy (and cheddar is one of the worst for you if you are sensitive to it).  This was the perfect solution for me, along with all of the healthy benefits I get from eating the chips. 

I would like to say that I divide the bags into servings, but, in all honesty, I finish them all mostly in one sitting.  I told you- this is a real addiction.

Thank you for the free case from the contest, Alive & Radiant!!! Much love, and keep it up!

Healthy Meal Prep: My "Kitchen Sink" Approach to Packing Meals

You were a good consumer this past weekend.  Not only did you grocery shop, you bought healthy and wholesome food to last you this week (since you are too busy throughout the week to go back to the store). 

Now, Wednesday and Thursday have rolled around.  Now, you've come home after a long day of work and school, and you open the fridge to only find a random assortment of what's left of your grocery list.  A few carrots, a handful of spinach, some hummus, a piece of chicken left over from dinner last night, a few berries, etc.  You have no idea what to do for the meals you need to pack the rest of the week.  You don't want to undo your healthy eating with fast food nor do you want to resort to the cafeteria during your break.  Plus, you spent a decent amount of money at the store and planned for a week of good eating.  Also, these handfuls of random food would be wasteful to throw away, even though none of them alone would constitute as a meal.

...So. What do you do?

This is the time to get creative.  I love calling this the "kitchen sink" approach.  Basically, you throw together the leftovers of what you bought at the store to create things like salads or breakfast bowls.  Here is where your kitchen staples, like dressing, lemon juice, and protein powder/oatmeal come in.  Here are a few examples of what I did on a Thursday when I had only a few random ingredients left over from my grocery run.

Breakfast:

Protein Oatmeal with Toppings

 What I had to work with:

• oats (staple)
• protein powder (staple)
• a few berries 
• some sunflower seed cocoa cookies (2)

I cooked the oats, mixed in some powder with water, then topped with the rest of the berries I had in my fridge.  I wanted some crunch, so I found some small whole grain, cocoa flavored sunflower seed cookies that I crumbled on top.  That's it!

 Lunch:

"Kitchen sink" salad

What I had to work with:

• a handful of broccoli slaw
• 1/4 of a cucumber
• 5 carrots
• a few leaves of lettuce
• a chicken patty leftover from dinner the other night
• hummus (staple)
• lemon juice (staple)

All I did was put the veggies (some needed to be chopped) and protein (chopped up the chicken as well) into a salad container, put hummus on the top, then squeezed lemon juice all over the ingredients.  The lemon juice helps break up the hummus (which is what I used as a dressing, per se) while adding flavor and preserving freshness of the veggies.  When I ate this, all I had to do was salt and pepper.  You could do that ahead of time, too.

What are some creative on-the-go meals you have come up with?  Comment below!

Also, if you have some ingredients you want to get rid of and need ideas on how to use them, comment on this post!  I could give you some help(:

Health and Safety: Should cell phones be banned entirely while driving? / How to recover (physically) to get into activity again

Yes, I have been busy with graduate school, moving out, and work, and my posts have been limited this month because of it.  As of September, expect me to ramp it up; I promise.  One of the reasons that I have written less is something I will explain in this post.

First Portion of this Post: 

Up until a few days ago, I thought that I have taken a safe approach to driving.  We have it ingrained in us to never text and drive, whether you saw that nerve-wrecking AT&T commercial, a TV show where a character was killed because of texting and driving (Glee, anyone?), or signs on the road that serve as a reminder over and over again.

Personally, I thought because I do not use my cell phone to text while driving, I labeled myself as a safe driver.  I think the focus should be shifted to awareness on cell phone use as a whole being banned or at least that the idea that people should be more aware of how distracting phones are when being used in the vehicle for any purpose.  I'm talking hands-free talking and, in my case, GPS.  Let me explain.

(Before I begin, please keep an open mind and understand that I have been struggling with what happened a little bit.  It is a little difficult to talk about, but I think it is important enough to bring up and share.  I was ignorant previously about safety, and I am taking an active approach to never let this situation happen again now that I am aware and informed.  I feel guilty about the situation, even though I am constantly remind myself as well as being reminded by EVERYONE around me, lol, that it was a car accident, emphasis on the meaning of the word accident. I'm getting over some shame, anxiety, guilt, anger-at myself, and some other emotions, so understand I am a little embarassed to share this with you all, too.  It is an important issue I want to spread awareness about, though.)  

Here we go:
I have been going to a new school, and driving there has been an adjustment because I am not used to the route and need directions.  I know by now how to get to my new college from my house, but I was leaving a doctor's appointment a few days ago (on the day of my accident).  I put my GPS on my phone before I began to drive in order to help me with the route from my doctor's office to my new school.  I made sure the phone was loud enough so I may hear the voice tell me when to turn, etc.

Long story short, I did not stop in time when I realized the cars ahead of me were stopped, and I slammed on the brakes.  I got into a 3 car collision, and, instead of going to my first graduate class, I totaled my family's car and spent the night in the ER hysterical for the others that were involved.  I couldn't bear the idea that this accident happened, although I know now and am still trying to make myself realize it was only an accident.  Everyone was okay, and I, thankfully, was the one that got the worst of the collision (just banged up and discharged that night), but it was definitely a lesson learned that I want to bring this to everyone's attention because of my ignorance about the risks of hands-free use of phones in the car.

I am not sure why this happened, but I can guarantee that the risks of me getting into an accident would have been reduced if I had memorized and written down the directions ahead of time (and pulled over to look at them whenever I forgot my way) rather than using a GPS and listening to it.

There are some arguments on why hands-free devices are okay, but I read a recent study that although your hands are free and you think your focus is on the road, your attention and your mind are not on the task your ultimately trying to perform (driving).  For instance, when some argue that talking to someone hands-free is the same as having a passenger, when that is not the case.  The study showed that having a passenger is different because the passenger is also paying attention to the road and sees when obstacles are happening during driving rather versus conversing with someone who is doing something else entirely on the other line (i.e. watching television, cooking, etc).

If you are interested, click here to read up on some arguments on cells on the road. They list both pros, cons, and why. It is just an interesting read.

My point is not to say that cell phones should be banned, or that hands-free should be banned.  Honestly, I am not sure where I stand.  All I know is that it is definitely a personal stance/promise that I am making to take every precaution now that I have experienced this and am aware.

My purpose today is to spread awareness about the risks of hands-free use.  I was ignorant a few days ago of the distractions this could possibly cause.  Now, I know this, and I will never put myself in the situation where a cellular phone is a contributor to a possible accident.  I will make a bigger effort to make sure I know where I am going ahead of time, for example, like I listed earlier with written and memorized directions.  If I am lost, I will pull over and look them up or something to that nature.

I am still shakey as I get back into driving, and I am still sore, but I am incredibly lucky.  It was a terrifying experience, but it is a lesson learned.  I hope that this post will help you all be more aware of this issue.  I understand if you judge me for what happened, but I can tell you right now (although I know and am reminding myself it was only an accident) I am still judging myself for it.  This does not do anyone, including myself, any good.  I now have learned from it, and I will push forward as a safer person on the road.


Second Portion of this Post:
Here are a few tips of how to recover from something, like an accident or becoming injured from a life event, when you lead an active lifestyle.  I am not a physician, so please note this, so these are just personal tips and guidelines that I gave myself as I have recovered from this.

1. Listen to your doctor.  What they say, goes.  Although you want to get back on the horse, nothing is more important than recovering and getting yourself back to health.  It does not make sense to ignore your doctor and try to push yourself through an injury, even if it seems you are not hurting or can push through it.  If your body went through a trauma, you have no clue what has done to your mentally or internally.  If you were prescribed something for the pain, take it, and feel good enough to exercise again, your judgement may be clouded.  Your body may not be ready, yet.  Your doctor, on the other hand, does.  If you want to become active once more and have no clue when they recommend when to start up again, ask them upfront.
2. Take some recovery time.  Relax.  Focus on yourself mentally.  
3. Listen to your body.  Let's say you have taken the time off, you are not taking any prescriptions for the pain, you feel ready to start exercising. If you start to exercise and something does not feel right or starts to hurt, STOP. 
4. Think about the best way to jump back into things.  Plan your routine ahead of time.  I suggest low impact exercise and to avoid anything that involves something that was sore previously.  I wouldn't even touch that area until a week or even longer after it does not feel sore any longer, to be safe.  I would consider even shortening your usual routine.  You may want to do cardio, for instance, for your usual hour.  Reduce it to 30 min or 45 min maybe.  Follow up with your doctor on what they recommend, too.
1. Things that are low impact exercises: walking, elliptical, biking, mind-body yoga (with caution, if something does not feel right or may strain an injury, avoid it or modify it.  let your yoga instructor know before class begins what happened and what they think)
1. Yoga is what I recommend more for your mind than for your body.  Yes, it has that movement aspect, but it can help calm your mind and put you into a place of peace that you may need in order to mentally/emotionally feel better.
5. Nourish yourself correctly.  Eat wholesome foods, and eat enough each day.  You may have decreased appetite due to stress, but that is okay.  Try your best. Your body needs the calories to repair your body.  Although you may not be exercising, your body may be using hunger to cue you to keep eating because a) your metabolism does not drop just because you decrease your activity level for a few days and b) your body may need extra nutrition to repair.  
6. Stay hydrated.  It is important for your body to be not only nourished by food but by water as well.   

 Thank you all for listening to the story, and I appreciate you keeping an open mind on this matter.  Stay well, and stay safe everyone!



What are your opinions on this matter?  Will you make more of an effort, if you do use hands-free, to not after reading this? Do you have any recovery tips to share? Comment below.  

Healthy Habits: Baby Steps to the Most Important Meal of the Day

I had one of my class attendees come up to me three minutes prior to a cycle tabata as I was taking attendance and stuffing my face with oatmeal and ask how I was eating breakfast so close to our class.  I was a little surprised at this question at first, but it made me remember I couldn't stomach breakfast unless it was a small morsel of food, no less before exercise, for a very long time.  She told me how she takes extremely early classes, but she also feels sick if she eats beforehand.  Consequently, she consumes food post-exercise and feels the same result.  Sound familiar?

I am not a nutritionist, but I did go to one while I was training for my first half marathon two or so years ago.  I had no clue what to eat before runs, during runs, or at all throughout the day for recovery.  I was clueless.  I have a few tips for you, even if you aren't a runner, on how to incorporate breakfast and slowly ease it into your diet.

When you exercise, you need to have something in your stomach, bottom line.  It doesn't matter if it is a small snack.  When you think about it, your body is at rest and hasn't eaten in 6-12 hours, depending on the person.  If you get up to exercise in the morning or to start your day in general, where does your energy come from?  People forget that calories=energy.  If you have a good, clean start with some healthy breakfast options, you will have better mornings with more energy through your daily activities or increased performance during your workouts. 

It is the most important meal of the day for a lot of reasons:  boosts your metabolism, makes you less likely to binge later in the day, et cetera.  Many use it as an opportunity to cut calories out of their day, but the consequence is that you eat more later and are starving.  You have more control over your appetite with small, healthy, and reasonably portioned meals rather than skipping.

I have devised a suggestion for how to start eating breakfast.  Again, I am not a nutritionist, but these are some guidelines on how I began to start eating breakfast which became an essential routine for me now.  I have a good breakfast every single day, and I definitely wake up hungry now when I couldn't stomach it before.

Week 1 Options:
(start small with easily digestible foods)

• piece of fruit
• best choice: banana (easiest to digest and calms the stomach, good source of carbs and natural sugar)

•  glass of juice
• best choice: orange juice, no sugar added (look at your ingredients!) 

• half a smoothie
• 1/2 a cup greek yogurt or protein powder, ice, splash of your milk of choice, with a handful of frozen fruit and a half a banana (frozen is best)
• eat the other half after your workout or later that morning!

•  mini energy bar, chews, or "goo
• examples: GU/clif goo packet or sport beans/chews (before a workout), mini clif bars, cut a kind bar in half, luna bar in half (eat the other half after workout)

Week 2:

• hard boiled eggs with fruit
• whole grain cereal (1 serving, half a serving) with milk of choice and 1 serving to half a serving of fruit
•  energy bar (full)
• 1 piece of toast with peanut butter (or nut butter alternative) and sliced banana 
• egg white or egg omelet with goat cheese or avocado and veggies inside
• overnight oats (half before workout, half after)
• put plain oats in a container with milk night before eating, add toppings like yogut, cereal, nuts, fruit, cacao nibs, protein powder etc

 Week 3:

• greek yogurt with nuts, handful of cereal, fruit
• full serving of cereal, milk of choice, fruit
• full smoothie
• oatmeal with choice of toppings
• my favorite: 1 tbs of pb with 1 tbs of no sugar added jam or chopped fruit and a scoop of protein powder with chopped fruit on top
• overnight oats (full) 
• 1 piece of toast with avocado smashed on top with salt, pepper, and red pepper flakes and one or two eggs however you like them!

 Now, if you're still getting used to a certain "week", just continue it until you're ready for more food in your stomach.  Even I have a hard time eating week 3 type of breakfast at a 5 am workout, so for something that early, I would choose something from week one and recover with something from week two afterwards.  It is all about balance(:

If you want more suggestions, or have on of your own, comment below!  I hope this helps you all become major breakfast eaters like myself!  Just be patient, and don't be afraid to experiment to see what types of food work best for you.  

Product Review: B Jammin Bars

Hey guys!  I am not sure if you remember awhile back I posted a review about B-Up Protein Bars.  I got the opportunity to review their new line of Protein Bar products called B Jammin.  First of all, the name is awesome; can we just take a second to recognize that?

Oh, don't worry, Scott.  I will.  Lol! PS-That sticker is going straight on my laptop to join the rest of my collection!

They all are either 180 calories or less, have around 15g of protein, high in fiber, and have natural sugar for the "jam" derived from fruit (if you look at the ingredients, you see fruit as the base).  I see this as a great pre-workout or post-workout snack. 

I will go in order of favorites in the 3 flavors they sent me.  Truly, I enjoyed all of them.  I had a hard time narrowing it down. 

PB&J

•  PB&J
• This was hands-down my favorite.  I needed something quick to put in my system after ending a 13 mile long run in the heat before my shower, and I wasn't quite ready for a meal.  This did the trick.  Peanut butter and jelly is my absolute favorite combination (well, anything involving peanut butter to be honest).  This flavor was the first one I wanted to try when I received my package.  I was not disappointed in the least.  It was like a mini pb&j sandwich with an extra protein boost.  I even baked it in my toaster oven for a little, and it was AMAZING.  Best of all, I felt good after eating it.  I was a little light-headed because I didn't properly fuel during my 90 degree long run, and i needed something quick with a little sugar to boost my blood sugar.  It can be difficult to choose the right snack when this happens, especially when you're not feeling well.  This was a great choice in my book.  I felt so much better.  It got my through my post-run shower before I settled down for a recovery meal.  

 

Apple Pie a la Mode

• Apple a la Mode
•  Initially, I decided the name is great.  "Apple Pie" is so generic.  Adding an "a la mode" makes it sound fancy, and, trust me, it's tough to make a protein bar sound fancy.  I like apple pie in general; it is my "go-to" with fruit pies.  I liked it best baked, too!  It made the delicious apple jam nice and warm, and it gave the bar a nice "crust" that really reminded me of apple pie.  I could have ruined it nutritionally with some vanilla ice cream, I suppose, but I decided against it.  Next time, I would definitely pair it with some Halo Top Protein ice cream with a nice, healthy dessert!  

Vanilla Cherry Pie

• Vanilla Cherry Pie 
• I had this as a pre-workout snack.  I am not a huge fruit pie person, and cherry pie isn't my favorite in general.  I actually would choose this bar over a piece of cherry pie, to be completely honest.  I find cherry pie to be overly-sweet.  I also would rather have a bowl of fresh cherries.  There's just something about the filling that I don't exactly love.  This bar had a great vanilla bar on the outside, and the jam was a nice cherry flavor.  It got me through a nice cardio-heavy lift-cardio workout.  I was really pleased with it!

I was a bit weary of the concept because I was afraid it would be too sweet with the jam, but they did an outstanding job balancing the amount of jam and bar in each package.  Neither part was overly sweet, and they worked together very well altogether as a combination. This was the first protein bar I have tried with a filling, in a sense, and this company knocked it out of the park.  This is a definite favorite for me out of all of their products.  I am contemplating a box of PB&J as we speak...

You can order online at by clicking here for their website.  They have a free shipping offer (yay!), and I definitely recommend the rest of their products, too.  Here is the link to my previous post about my last review with them.  They have come out with some new exciting flavors since then which is great that this company Yup Brands, is expanding(:

Look out for them at your local health store, too!  I'll definitely be seeking them out myself.  I'm hooked.

Running: California Runs > Suburban Runs

Gorgeous.  Photocred to my mom on this one!

There's a reason why I don't have as many weird trains of thought while I run in scenic places (i.e. on vacation, on the Chicago Lakeshore path, etc), and I discovered why.  The things I see keep these weird musings at bay.  If you're like me, running is "me time".  I separate myself from the busy-ness and stresses of my life/day, and I am truly alone with my thoughts when I go for long runs by myself.  This is especially the case when I run in the suburbs.  This week was a fallback week, so I did 10 miles by myself on a 5 mile loop in the suburbs.  This trail is newly installed in my neighborhood, but I still got so bored that these things came to mind.  Hopefully, I'm not alone/embarrassing myself here, but, hey, I have a point to prove.  Comparing the photos I took in Cali to what I thought about while running solo on a loop in my local suburb and how the scenic route is ALWAYS better. 

First, I'll share my photos from Cali.  I ran in every city that we visited: Sausalito, Napa, and Carmel.  My ultimate goal was to run across to Golden Gate Bridge, and I was lucky enough to share that experience with my dad on Father's Day.

<3 Happy Father's Day!!!

Go, Dad, go!

I'm such a loser. hahaha

Carmel hill running

Finally, my long run in Napa (wine or camelback water...tough choice)

 The running in Cali was incredibly hilly.  All of my runs took forever, but I came home with a faster pace overall, which is a nice souvenir(;  The hardest run was probably our first across the bridge.  From our hotel, the first mile was a HUGE incline.  Then, the bridge itself had on and off inclines.  We covered 6 miles that day and felt like champs.  When I did recovery yoga later that night, everything was cracking and creaking (gross).  That was a sign that yoga was a good choice...


And now, without further ado, here are some of the odd thoughts I had during my long run yesterday in the suburbs...(don't judge me.) 

Trust me, when you get this bored in the heat for over 2 hours, you're going to think about some weird stuff.

-At this pace, I wouldn't have made it past page 2 in The Maze Runner.  Grievers would have gotten me at this pace. (Can you guess what series I'm reading?)
-Dear LORD, Timbaland is a genius.  How does he get his hands into every song imaginable?
-Remembering finding a Ludacris CD in Emma's brother's old car during our carpools during high school and blasting it in the morning (Shout out to Emma and Mike!)
-If I had to choose my death, would it be by drowning in frozen yogurt or peanut butter? Tough choice...
-Which ugly rapper would I date based on merit alone? (Lil Jon? I can do his voice really well; our communication as a couple would be really great).
-Thank God I put sunscreen on today (esp. ears!- thanks Aunt Mary, I never forget because of you!)
-Would MJ be my friend despite my awkward attempts to sing like him every time his songs come on? (Carley, help me on this one.)
-How can I learn the dance routine to this song in the least awkward manner possible?
-Would jimmy johns deliver to this trail/drive me home?
-What time period do I belong in since I clearly don't fit in here? (Please, don't let it be the 80's.)
-Is anyone noticing I've been lip syncing this whole time? (On a scale of 1-10 how much do I care?)
-I just disrupted a mob of white butterflies. I named the solo monarch Tony Soprano.  (I've been binge watching The Sopranos to, you know, learn more about my culture.-My dad hates it when I say that, lol)
-Less hills, more cowbell please.


Where is the prettiest place you've ran in/traveled to and run?  Do you have weird thoughts when you get bored during your long runs? Comment below, and make me feel better.

Restaurant Review: Juice RX, my opinions on eating raw and cleanses

Hi all!  Last week, my running group and I paid a visit to Chicago's Old Town location for Juice RX for our discovery run.  We ran to the establishment and ran back.  When I looked up the company ahead of time to see what it was about, the website did not do it justice.  It seemed purely like a cleanse establishment, so I was a little weary.  As soon as I walked in the door, I knew that this place had SO much more to offer.

Dean and Johnny had samples ready for us to try as soon as we arrived, and everything I tried was great.  They were so friendly and welcoming that I recommend stopping in if you need to meet a friendly face alone!  Everything they offered was raw and vegan, and I love finding new places that make vegan food actually taste great (which, trust me, is not an easy feat).  They had us sample a plethora of juices, my favorite being the green juice.  Then, they had us try their kale chips in every flavor (garlic, curry, et cetera).  As you all know, I eat kale chips on the regular, and I loved theirs!  Afterwards, they had us try their pesto pasta made of kelp noodles.  It was incredible!  The garlic flavor was to die for, and you would have never guessed it was made of kelp.  I was really impressed.  Finally, they had us sample a "dessert", their chocolate pudding.  It was made of maple, coconut meat, cacao, and a few other natural, raw ingredients I cannot recall.  Overall, it was kind of like chocolate pudding 2.0.  It was extremely sweet, even though there was no added sugar (just a hint of maple), and extremely chocolate-y.  The texture was really smooth and creamy, too.  Everyone loved what they sampled in my running crew.

Some of us left with a few bottles of juice to run home with in each hand, and I,of course, ran home with vegan candy.  It was a raw "peanut butter cup".  It was actually made of almond butter encased with pure cacao, and I could not wait to try it later.  Trust me, running with this treat in my hand without just stopping to walk to eat it was harder than keeping pace with my group (I'm the slowest, lol).   (FYI- My crew is super supportive, always looks out for me, and encourages me, too.  I love showing up to each meeting because every time I leave I am happier, stronger, and pushed to be a better runner.  Thanks, CRW!).  Trust me, the "candy" did not disappoint.  It was very low sugar, just a bit of cane added to sweeten the cacao, and the almond butter was amazing on the inside.  Not only was my chocolate fix fulfilled, I felt good about what I was eating, which was the most important part.  It provided many great fats and antioxidants through a dessert, of all things!

The owner of this Juice RX, Dean, had a wonderful thing to say about eating raw.  He shared with us about how eating raw changed his life by improving his health.  In order to keep his privacy, the short version is that he was suffering from a disease, and eating raw was what worked best for him.  Pure, wholesome foods helped him the most, and he was motivated to start this store because of this.  He wants to show the public that incorporating raw foods in your diet can make a huge difference.  My favorite thing that he said was that it is all about balance, which I am all about.  Being healthy isn't about eating a straight, pure raw food diet or a straight juice cleanse.  If that is what you choose to do, great, but you do not have to to lead a healthy life.

I completely agree with this.  Allow yourself to indulge in some unhealthy choices when you crave something, but try to eat as clean as possible in the meantime.  I eat as well as I can, but the reason I eat well is because when I feel like having that cookie, going for frozen yogurt, or snatching some fries from my brother's plate, I do it.   Some things I avoid because of my stomach sensitivity, which I am working on by incorporating certain things (i.e. red meat) in small amounts every so often, but what I can do to keep my food balance, I will. 

My amazing running group posing with owner, Dean! 

Thank you for having us as your guests, Dean and Johnny! Click here if you want to visit their website.

My opinion on juicing/raw eating(just in case you don't want to hear it/aren't interested-lol):

I am not a huge fan of juice cleanses or eating only raw food as fulfilling one's diet alone, to be honest.  For those of you that are not familiar with raw foods, it means you are eating food that is not processed in any way (i.e. being heated in any way or modified through processing and additives-and yes, that means baking).  Even baking your own kale chips is not considered raw (I encourage people to incorporate greens in any way they want, though!  It does take away a few nutrients, though).  True raw kale chips are dehydrated.  Eating raw keeps all the nutrients intact and leaves food in the most basic form possible.  I think that using juices or juicing, if you are having natural juices with wholesome additives, is a great supplement to a healthy eating regimen.  I am not a fan of only drinking juice instead of eating food for an extended period of time (i.e. a week).  I personally do not endorse either, though. I've only tried the eating food part...to be honest.  I have never done a juice cleanse.  I have read a lot of literature about it, and the pros did not outweigh the cons.  I believe it is everyone's right to do what they want with their bodies, though.  If you try a juice cleanse, I think that it is important to be educated on it as much as possible, like the risks or benefits.  I am not saying one way is better than the other, nor am I saying anyone should try a juice cleanse or not.  I am just stating my personal stance on it.  If I were to try juicing, I would balance it with wholesome and clean foods to supplement it.  

Fitness: 5 Ways to Entertain Yourself During Long Runs/Long Workouts

I used to literally keep awake at night dreading the long run ahead of me in the morning.  Believe me, I love running.  BUT.  I can admit that long runs suck.  They take out a huge chunk of your day, you chaff, bleed possibly, you're bored throughout the whole thing, and you're overtired the rest of the day.  They really do suck sometimes. 

What I won't admit is that the results and experiences I have had after doing long runs (even when I am not training) are awesome.  I have actually grown to have a love-hate relationship with them.  The hate part is listed above, but I will talk about the love part that I developed over time.  I feel so accomplished afterwards.  I feel like I overcame a challenge, which I set for myself.  This is the type of thing that means that if you fail and cannot finish, no one is let down.  No one is counting on you.  It is just you and your body involved, nobody else.  I love the fact that I can choose to challenge myself and push myself in ways that are appropriate for me. 

There are some things that I have made up to entertain myself during long runs that I actually look forward to now that I don't dread long runs.  I wanted to share them with you because it could help change your outlook on long workouts too! 

Here are 5 things that entertain me during long runs

• Podcasts
• I love listening to podcasts during long runs.  I feel like they are really underrated.  I have only indulged in a few, but Serial had me hooked for awhile.  Now, I'm listening to Conversation Parade, which is about a cartoon I watch (I'm mature I swear) called Adventuretime.  It's hysterical.  There are so many types to choose from.  Plus, they're free, which is a bonus.
• Audiobooks
• Not only do you get to become a more intelligent human being through literature, you get to be distracted by a good story and all the work of reading is done by somebody else!   It's awesome.  I've listened to the Hunger Games, Divergent, Devil in the White City, etc, for instance. 

•  Make a game for yourself/take in your surroundings
• People watching, if you're outside in a popular running area, is awesome.  If you're in a not popular area, you tend to think of stupid games a lot involving how many janky cars just passed you, how many times someone honks at you (I'm still not sure why they do this-is it a motivational thing?), or when you pass roadkill you keep a count. Yep, I actually did that when I trained for the Chicago Marathon in the suburbs. Both gross and sad. Obviously, the suburbs was not my ideal training grounds, but you do what you have to do!

•  Use your music!
• For each mile, choose 1 artist.  I love doing this.  It makes me look forward to finishing up the mile, and I forget that I am trying to get to a certain distance.  Also, look into your old music and throw it on your ipod.  It makes you nostalgic and excited when you hear that song when it comes up on shuffle.  It's kind of sad how excited I got when some MJ popped up. 

•   Join a group/grab a running buddy/call someone
• Making this a social event makes it all the better.  Maybe you all could go out to eat afterwards or grab a coffee.  If you cannot find a buddy, call a friend to catch up when you're hitting those struggle miles!  I have done this so many times because there are so many people I want to catch up with from home, and I get excited about talking to them and forget about what I am doing.  Running groups are sometimes hard to find, but if you're in the city they have a great selection!  Ask your local running store or google some.  Start your own if you have to!  Grabbing a buddy can also be a great option.  If they don't like running or whatever you're doing, maybe have them bike next to you!  It's a great way to be held accountable for your runs, and it can be really fun.

Well!  These are some tips I have for you.  Do you have any things that keep you motivated during your toughest workouts? Comment below!

My Runner's World Entry!

Hi all!  I hope you all had a great 4th of July weekend!

I entered a post for the cover competition for Runner's World.  I hope you like my story.  It was a little difficult to write at first, but I felt that everyone has their struggles, and using the times that we overcome our battles and move forward to inspire others is a great way to make our negatives into positives!  I also wanted to share a little bit about how important it is to be active in finding your own solutions/overcoming the things that hold us back instead of allowing it to define us.  Part of my solution to my own struggles involves keeping active, especially through running, but there are so many ways that people can find their own version of strength through something that fits their personality and interests.  It is all about putting yourself out there, trying new things, and working towards making yourself feel and become better.

So! If you like my story, vote for me(: but I also encourage you all to check out the other posts!  Everything I have read has been truly motivating as a runner and as a human being.  I love seeing the different gifts that one sport has given to so many different people.

Click here to view my entry!

#makingstrongstrides #1380 #RWcoversearch

My Weekly Top Ten #5 and my favorite pre-workout snack lately!

First thing is first: music.  It has been too long since I got a chance to share my music obsessions with you all.  My workouts have been varying a lot lately, so the music goes along with that.  (I put what type of track this song could be used for in your workout in parenthesis if you're looking for specific tempos.)

 1. Stressed Out- Twenty One Pilots (cool down, warm up)
2. I Come Apart (feat. Florence Welch) -ASAP Rocky (cool down)
3. Fear (feat. Imagine Dragons) - X Ambassadors  (intervals, climb)
4. Bruk Bruk -Dillon Francis (intervals)
5. Look What We've Become (climb)
6. Golden (feat. Sia) - Travie McCoy (climb)
7. Tom's Diner (feat. Britney Spears) - Giorgio Moroder (intervals)
8. Hysteria (feat. Matthew Koma) - Steve Aoki (intervals)
9. Beating Heart - Ellie Goulding  (intervals)
10. Ride Wit Me- TI (climb, cool down)


Comment with your favorite motivation song below!  I'm always in need of new tunes.

I have been OBSESSED with dates.  I have no clue why.  I love freezing them and pairing them with nut butter.  This pre-workout snack consists of half a frozen banana, 3 frozen dates, some blueberries, and a few strawberry slices.  I used coconut peanut spread  (Earth Balance brand)  to top the frozen items.  Absolutely delicious.  They were a teensy bit of protein and healthy fats, natural carbs, and natural sugar to fuel my run.  I hope you enjoy them as much as I do! I've been eating this as dessert sometimes, too.  Trust me on this one.

Product Review: No Cow Bars

Hey all! This last month has been quite a whirlwind of things from getting into school and then wrapping up at my teaching job. Now, I have a little more time on my hands to blog(:

I have been searching out for a new product to review and came across No Cow Bars. I go through many protein/snack bars, and I get sick of many brands easily. I wanted to find something that is sensitive to as many dietary needs as possible while still maintaining a good taste. This is what I found!

Thank you for the samples, D's Naturals!

This is and up and coming company, so, they have three flavors. I liked that this product is sensitive to 3 things while being wholesome as a snack in the first place. Those that must stick to a gluten free diet, like Celiac, lactose allergies (which most protein bars use whey), and those that are watching their soy intake can look to this bar as a great way to make it from meal to meal.

Personally, I am not sensitive to any of these things aside from a slight sensitivity to lactose. I try to be careful with my soy intake, as a woman, too.  I have heard from a lot of friends that are vegan that they wish they could find a nice protein alternative to tofu and beans, and this is a nice change of pace.  They cannot eat whey protein bars because they are made from animal products; therefore, I recommend these for my vegan peeps.

 

 If have to say, my favorite was the peanut butter cookie dough flavor. All of them were delicious, but I'm a peanut butter addict. I knew before eating it for the first time I'd favor it. It was soft and had 

 some cacao nibs added for crunch!

The mint chocolate chip was delicious as well. It was extremely chocolate-y, with a bite of mint and a small amount of crunch added by cacao nibs. 

 

The blueberry cobbler was a surprise. I was not sure how I would take to this flavor since most protein bar companies don't go the "blueberry" route. My conclusion that this surprise was a pleasant one. I liked that it was mostly blueberry with a hint of that crust essence that always follows a cobbler. 

The only thing I advise with these bars that you make sure you have water on hand. They made me thirsty. I honestly don't say this as a negative, though. People should have water on hand at all times, and it helps you digest better and keeps your body in check with hydration. The 20 plus grams of protein should be ingested with water, naturally. So, that being said, I give the bars two thumbs up!

If you're interested in learning about D's Naturals (the company who created these fine bars) and want to browse their products (I just recently learned about their nut butters), here is the link!  They also can help you find local stores that sell their products as well. 

If you decide to try them or have any questions, comment below.  I'd love to hear what you think!

Healthy Recipes: A New Twist on Your Oatmeal

Personally, I prefer eating oatmeal over any other breakfast food. I have it almost every day to start. I choose it because there are so many ways to top it, and it is the only breakfast that seems to hold me over until lunch. 

Most of the time, I make plain oats with water (always on the stovetop-otherwise the texture isn't the way I like it), and I top it with peanut butter and jelly or mix it with protein powder topped with fruit, cacao nibs, or a few dark chocolate chips. As you can tell, they are sweet rather than savory.

I decided to try out a savory oatmeal recipe using my favorite protein and fat: eggs and avocado. I can't get enough of the two!

All you do while your oats cook is make a sunny-side up egg. Then, you top your cooked oats with it and add avocado. The seasonings I chose were garlic salt, red pepper flakes, pepper, and Italian seasoning. It was an amazing combination. I hope you like it as much as I did! 

One variation could be scrambled eggs with cheese, if you aren't a fan of a runny yolk or avocado. I bet sautéed veggies would be amazing as well!

Who uses oats in a savory way to start the day? Comment below with your ideas!

Product Review: Perfect Portion Laptop Lunch

I have been dying to try this product for the longest time. All of my friends know me as the one who is always on the move while never forgetting my lunch. I pack it like the huge dork that I am, and it actually has helped me form a really healthy, and not to mention cheaper-than-takeout, habit. 

Unfortunately, when I pack lunches, I have a tough time fitting oddly shaped Tupperware into my lunchbox, and sometimes I resort to wasteful, pricey plastic bags as a result. This box is my solution.

Not only does it help me get a serving of each food group into one easy box, it is cute and reusable (my favorite part). I love anything Eco-friendly, and Laptop Ljnches are all about it. I obviously didn't feel the absolute NEED to go according to the portioned out sections, but the idea is great. They even included an idea chart of meal options to get you started. For my lunch, I made a turkey wrap with avocado, cucumber, and pickles. I also had cucumber and carrots to dip into hummus into my "perfectly portioned dip box. I put some strawberries for dessert as my fruit serving. It reminded me to at least include something of everything! I also loved that the box kept my wrap clean and cold in tmy work fridge while not letting it become doggy, as opposed to plastic bags. 

I can't wait to try out the other options they listed on the booklet. Thanks for letting me review, Laptop Lunches! 

Here is where you can order one if you want to go! The product I have is called "Portion Perfect". They have lunch boxes, bento boxes, canteens, and so much more. Check it out!

http://www.laptoplunches.com