Healthy Recipes: 4 Ingredient Raw Peanut Butter Cookies

Peanut butter and chocolate...need I say more?  This is a great snack, dessert, recovery food, what have you!  

This is probably one of the simplest, most addictive cookie recipe (especially for pb fans!).  The ingredients are easy to find, all natural, and wholesome.  All you need is a food processor, the ingredients, and that's it(:

The ingredients are...

• 1/4 cup of oat flour (you can make your own by putting rolled oats into a food processor or buy it at most grocery stores)
• or 1/3 cup of rolled oats (this is an estimate)
• 1 tablespoon of chocolate chips
• 1 tablespoon of honey
• 1/4 cup of your pb of choice (I used a toffee protein flavor)

Take all of the ingredients, except the chocolate chips, and put them in the processor.  Blend until smooth.  Then, scoop out the mixture into a bowl, and add the chips.  Roll the cookies into balls, and enjoy!  Each cookie was about a tablespoon big.  This would be a great healthy snack for kids (they would love to help you roll cookies into balls, too), bring to the office Christmas party, or just have around the house. My roommates and friends gave me the stamp of approval, too! 

 For these amounts, it yielded about 7 cookies at about 100 calories, 5 grams of protein,  10 grams of carbs, and 4 grams of sugar.  Not bad for a dessert, if you ask me! 

Product Review: B-Up Protein Bars!

Recently, I was sent a sample of an up-and-coming protein bar brand, B-UP! I am so pumped to share my review with you all. 
With 20 grams of protein, 180 calories or less, high fiber, low sugar, and natural ingredients, this is the perfect snack to keep you on track for a healthy lifestyle.  So far, they have 3 great flavors that not only satisfy your sweet tooth, but they help keep you full until your next full meal!  I loved each of the flavors, even baked.  Each bar was chewy and soft, which was the thing that made them memorable to me.  They had a great texture and a marshmallow type of taste to each.  I would definitely recommend these for a snack or post-workout recovery food!

Their flavors:

• Sugar Cookie: This flavor was sweet and made me think of sugar cookie dough, with a hint of marshmallow.  This one was awesome baked!
• Chocolate Mint: I would have to say this flavor was my favorite.  It was like an Andes mint or Thin Mint girl scout cookie.  I didn't get a chance to have this flavor baked, but I really liked it room temperature!  It had one layer of chocolate with a layer of mint, as well as chocolate chunks.  YUM.
• Cinnamon Roll: This one was absolutely delicious baked too!  It made me think of a cross between a cinnamon roll (obviously) and a snicker doodle cookie. 

 
With healthy ingredients and high protein, I would definitely say this protein bar brand is a great choice!  You won't feel derailed from your healthy lifestyle while being able to snack on something sweet.  I hope you enjoy them as much as I did!

You can purchase these bars on their website, which I will provide below, or at GNC!

http://www.bupbar.com/

Healthy Recipes: Whole Wheat Pancakes

Last Sunday, my dad and I decided to make pancakes.  Although many people consider pancakes consider an unhealthy way to start the day, I disagree.  If you want to make that your splurge and add some crazy stuff to your cakes, by all means, go for it.  But, if you're sneaky like me, there are ways to have you cake and eat it, too (without making it your "cheat meal").  Get it?  Have your cake? Pancakes? Okay, I'm done.

Perfect morning combination. 

So, in this post, I will give you a recipe that makes quick and easy pancakes, while also some tips to order pancakes out if you are at a restaurant.  

When making pancakes at home or ordering at a restaurant, try to opt for a whole wheat blend.  It will keep you fuller longer. Other types of pancakes that are healthier options are oat or buckwheat.  They are slow digesting, complex carbs as well.  Some restaurants may not offer this option, and that's okay.  Not every meal is going to be perfect.
Also order any toppings on the side.  That way, you can control how much syrup, butter, what have you, goes on that pancake.  Some restaurants go crazy with toppings, like whipped cream or chocolate chips, which really doesn't seem necessary to me when you have butter and syrup to top your pancake.  I used to only eat the pancake with chocolate chips plain, back in the day.  The syrup and butter was overkill.

When it comes to syrup alternatives, I wouldn't suggest sugar free syrup, to be honest.  It is full of chemicals.  Natural maple syrup is the way to go, if you are going that route.  In addition, butter isn't always a "no-no".  Just add the syrup in spoonfuls instead of pouring it on. Butter can be a healthy fat if you only add one tablespoon maximum.  I don't like butter on my pancake, but for some, this is a must. The trick to butter and syrup is moderation.

Personally, I like adding yogurt to my pancake.  See if this is an option.  Try Greek yogurt, if it is available.  Sometimes, restaurants offer it on the "a la carte" menu with berries and granola.  This is a great way to top your pancake and skip out of syrup/butter.  Just practice moderation with that granola!

Whether you are ordering whole wheat or regular, try to stick with one pancake.  When you think about it, pancakes are pretty filling by themselves.  I don't feel the need to eat a short stack anymore when I take my time and enjoy the large pancake in front of me.  Add a side of fruit to your meal for antioxidants and fiber, a glass of milk for protein and calcium, or eggs for added protein.

My dad and I decided to go with a whole wheat pancake mix (Aunt Jemima brand). The mix required  one egg, oil, and milk.  I used two egg whites in place of the egg, oil, and nonfat milk.  My dad took 1/3 cup of batter, about, for each pancake (except mine).  He is the perfect pancake maker.  He just sprays the pan lightly, puts the batter on, flips when the bubbles form.  That's it!

We also threw some blueberries in mine, which is my favorite. I topped my pancake with honey flavored Noosa yogurt and more berries.  My dad made me an extra large pancake (he was making two per person, and I asked for just one...so he decided to just combine the two I guess).  I ate the whole thing anyway, and it was DELICIOUS.  This breakfast was easy, healthy, quick, and big.  I was full the entire morning and felt fueled enough to shoot some baskets with him after we ate.

Most important meal of the day done right.  Enjoy!

Product Review: New Vega One Formula!

Over the summer, I got the opportunity to review some samples from the vegan protein powder brand Vega.  They came out with a new "all-in-one" protein powder that has so many great health benefits called Vega One.  This is a great supplement for those who are cutting out dairy or gluten, like those with lactose intolerance, celiac, or vegans.  Sometimes, when you have those restrictions, you have a hard time getting the nutrition you need.  This powder is a great way to fill in those gaps.  What I like about it is that I feel really great using it because of the all natural, clean ingredients.  For 160 calories per serving, you get 20 grams of protein, 6 servings of greens, 50 % of your daily recommendations of vitamins and minerals, 1.5 grams of Omega-3 fatty acids (SO good for you), antioxidants (the equivalent of 3.3 cups of blueberries), 1 billion probiotics (the equivalent of one cup of yogurt), and 25% of your daily recommendation of fiber.  I have never had a protein powder that covered so many bases, so I was really pumped for this sample.

This company asked me to review their new product before it hits shelves, and I was so excited. They mailed me a box of their french vanilla flavor.  God knows I'm a sucker for anything vanilla.  

Green smoothie without having to ravage my fridge for spinach(:

My little brother asked "Can I be in your blog?" Who could deny that face?

I used it as a nice recovery snack.  I blended it with ice, water, half of a cup of frozen strawberries, and half of a cup of frozen peaches.  It was sweet, but not overly so.   I loved that they not only improved their flavor, but it blended well.  I didn't eat after my workout until about an hour afterwards, and, by that time, my energy began to waiver.  As soon as a I drank the protein shake, I felt immensely better.  It was fruity and refreshing.  The french vanilla flavor complimented it so well!  For those who want a creamier taste (and can tolerate lactose) add some milk.  Those who cannot drink milk, I think soy or almond milk would be a great base instead of water!  I look forward to adding some frozen banana to this powder the next time I use it.  Frozen banana always makes my smoothies creamier and sweeter.

I definitely think that this new powder is worth trying!  Look out for Vega One when it comes out in January!  Here is a link for it:   http://bit.ly/newvega1

Healthy Ideas for Thanksgiving Leftover Turkey

Hi all!

So, I was thinking about making a Thanksgiving post about how to not blow your diet on this holiday...but that's honestly the stupidest fleeting thought I've had in awhile.  Thanksgiving is the day of indulgence, period.  We work hard to enjoy these special holidays.

That being said, I wanted to share with you guys a few healthy ideas for your leftover turkey!  I think that this is a great way to use what you have and still eat clean after Thanksgiving.  Aim for the white meat.

• Turkey Wrap/Sandwich: Try these combinations!

• turkey, cheddar, apple (toasted?) and cinnamon raison whole grain bread, or regular whole wheat/grain bread
• turkey, goat cheese, and pear
• turkey, cucumber, avocado

•  Turkey as your protein base for a salad!
• Turkey soup
• Turkey in an omelet 
• (egg white omelet or 2 egg whites with an egg if you want a lighter version!)
• Turkey in a quesadilla 
• Quick Snack: cheese, turkey, and lettuce wrap

What healthy ways do you use your leftovers?  What's your favorite Thanksgiving dish? Comment below!

Fitness: Winter Motivation General Fitness and Running

One of the hardest parts about living in a 4 season area is the dilemma of keeping up with your running schedule during the coldest season of the year, Winter.  I have had to battle the Winter cold the last few days as the temperatures have dropped to 0 (in combination with the wind chill).  I don't want to give up my running, but sometimes you have to give a little when the weather won't cooperate with you.  I hope that this will just make me more motivated once spring rolls around!

In the meantime, I want to keep my fitness up, and I thought long and hard about how I can do this.  I want to keep running a part of my life, especially since Winter break is coming up, and I will have more time in my schedule to run.  I think some of the running will be replaced with cross-training, though.  Luckily, the month of December I will be visiting the suburbs, where I will have access to a car that can transport me to the gym during my break.  I was thinking of ways to increase my motivation during the cold weather season, and I felt it would be helpful to share with you all!  Here are some tips for both general fitness and then some for running! 

Staying Motivated during Winter:

• Get yourself a gym membership as an early Christmas gift! Don't wait until after January 1st for your New Years resolution.  With the Holidays approaching, now is a great time to keep your fitness in check so you can enjoy the holidays instead of feeling guilty for indulgences.  Indulging is apart of the experience, so even it out by sweating it out!
• Endorphins will help you mentally!  The winter-time will lower your Vitamin D levels since you aren't exposed to the sun, so you may feel a bit moodier at this time.  Release some stress by increasing your endorphin levels through exercise.
• Attend exercise classes.  Looking forward to Zumba or Spin is a great way to keep yourself wanting to go to the gym.  Having a favorite instructor can also help; it almost makes you accountable if you know they look forward to seeing you, too!
• Grab a buddy!  This way, you and your friend will make sure you don't skip out on Yoga or Thursday or Spin on Saturday morning.  You'll motivate each other and bond!
• Incorporate some strength workout with your cardio!  If you do not have time to devote hours to the gym, making sure you get a little of both is important!  Then, you burn fat and can build muscle.  Increasing your strength while working on your endurance is a great way to prepare yourself for when athletic season comes along again.
• Eat healthy!  When you feel well through nutrition, you'll feel well enough to work out! Plus, the better your nutrition, the less chance you'll come down with the flu or a cold and will have to take time off.

Winter Running Motivation:

• Hot beverages are a weird and simple motivator.  During my run yesterday, all I could think about was hot chocolate.  It actually worked!  It was the first thing I made when I got home!
• Spend a pretty penny on some running clothes.  Winter running gear is worth the splurge.  I keep it hanging for specifically runs, and wash them every 2-3 runs.  That way, I get the most out of my money and don't have to have 1 million pairs of everything.  If you spend the money, you'll want to make use of it.
• Sign up for a 5K or 10K!  Things like the Turkey Trot give you a goal that isn't too lofty during the wintertime.   
• This can also offset some of that holiday pie on Thanksgiving, since Thanksgiving morning is when the Turkey Trot is held(;
• Don't forget to layer, also.  Here are some winter running essentials that help me.
• gloves (that have the smartphone touch screen sensor, so I can change songs on my IPod)
• Hat
• scarf, face wrap
• long sleeve shirt
• long sleeve sweatshirt
• winter running jacket
• running tights
• running socks (thick and for cold weather specifically) 
• I want to get a ski mask, too.  The wind is getting to be too much.
• If you're running outdoors, the pure cold has been motivation enough to keep moving.  
• Use that treadmill when it is too cold!  Put your gym membership to use.
• Allow more cross training!  Spin is a great example.  It uses a similar type of endurance and gives you a great workout, especially if you only have a 30-45 min session to spare.  
• Try interval work.  Gives you the best workout in a short amount of time!  You want heart-rate manipulation to get the most effective workout in small increments of time.
• Swap out speed work for distance work when running outside.  As much as I love distance running, I do not want to spend hours on end in the freezing cold working on my distance endurance.   I created a winter goal for myself instead: increasing my speed.
• I do interval workouts outside.  I run normal pace for 3 minutes, then I increase my pace for 1 minute.  This makes my run go by pretty quickly, also.  
• If you are looking to keep your distance in check, save the distance running for the treadmill.

What keeps you motivated during the cold weather?  Comment if you have any tips to share!

Fitness: How I Grew to Love Exercise/What It Means to Me

Hi everyone!

Finals is approaching, and I have been crazy busy.  I'm sorry for the lack of posting; I promise I'll have lots to share with you after this week passes!  For now, I wanted to talk about how my mentality about exercise transformed into a way I began to treat my body with the love it deserves.  My body is something I am proud of, not because of appearance, but because of what it does for me.  It takes me to class, allows me to run, play sports, travel, the list goes on.  Exercsing is my way of showing my body appreciation.

I feel like a lot of people use exercise as punishment, as dramatic as that sounds.  They use it as a tool to lose weight and burn calories.  If they ate out a lot the past weekend, drank too much, or pigged out on Christmas cookies, they feel they need to counterbalance their indulgences with exercise. I used to have this mentality, and it made fitness a chore.  When I began to use it as my "me-time" and for stress release, I changed as a person and I became healthy and fit as an added bonus for the hard work I put forth when working with my body.

I started running to lose weight in high school.  I did not eat well, and I gained a few unwanted pounds because I was not active either.  I wanted to be healthy, and that is why I began to exercise.  I gave it up as soon as I hit my goal weight.  Fortunately, this set off my healthier eating habits, and I maintained my weight as a result.  When I approached exercise with the mentality of using it for stress release, everything changed.  I now use it as a stress reliever and to be the most healthy being I can be.  On-and-off, I have made myself exercise to perform (i.e. the marathon), but that was due to a personal goal.  Trying to pressure myself to perform even transformed fitness into a chore.  I began to lose my love for it during my training, at times.  Don't get me wrong; I would never trade my marathon experience for the world.  I stressed myself out a little too much to accomplish my goals, though.  I am now in a place where I am purely running, spinning, walking, using the elliptical, dancing, or using weights by choice.  I am rediscovering what exercise means to me, and I am happy with the balance that I found. 

This post is not me bashing the goal of exercise for weight loss; I want to make this clear.  Exercise is important to maintain a healthy weight and benefit your heart and mind.  Using exercise to shed pounds is an important goal, but it shouldn't be purely that.  This is my personal opinion; every feels differently about what exercise should mean.  When relying on exercise to lose weight, it does put an unwanted pressure on the individual, at times.  I hope that if you are out there and choosing your goals, that you remember to take pride the most in your efforts to be healthy.  Remember to appreciate your body and give yourself time to get in shape.  Feed it with healthy food to fuel your workouts, and remember to appreciate what your body is doing for you.  Allow yourself to go at your own pace, and think about exercise as your "me-time", too.  It is a time to relax and clear your mind.  I hope you grow to love it, but, if you do not, that is okay!  Try new things, be adventurous, and be kind to yourself.  If you want to indulge on your mother's special Christmas cookies, enjoy birthday cake at a party, have a drink with dinner, do it!  If you truly want something, never deny yourself those cravings.  If you restrict yourself too much, your health journey will become a miserable experience.  Just regulate your indulgences while still making your health a priority.

You work hard, and you deserve to fall in love with yourself because you are making strides in taking care of your body.  Take care of yourself, and stay well(:

Marathon Recovery: Learning to Listen to My Body

I like to consider myself an athelete.  Although I am not elite in any sense, I strive to perform well when running and maintain my fitness, while challenging myself to be the best I can be.    I truly enjoy it and have a passion for physical activity, and that is what I consider to be an athlete.

When I signed up to do the marathon, I did not anticipate how long recovery would take.  I thought about how I began training (early, please note) in May/June, and my body probably needs the rest that it deserves.  I became injured, as you all know, through my training, and that will require even more rest.  That being said, I won't keep me down.  I have been focusing on my rest, and I will continue to rest.  I want to keep my fitness up and make sure that I am not letting it falter.  The big question is: How do I come back from a marathon (especially keeping my injury in mind)?

My best advice: Listen to your body.   This has been the hardest lesson I have had to learn since I began competing in races and acquired a few injuries along the way.  I feel that the struggle is mental; you feel motivated to exercise, yet your body cannot perform the way you want.  When you think about recovery long-term, it makes sense.  You get injured, you heal.  If you push yourself and don't allow your body to heal, you make the injury worse.  I do not want to make my injury more severe in my knees; I want to run throughout my life.  It is something I truly enjoy and do for myself.  Therefore, I made a promise to myself to quiet the voice that I usually see as motivation if I feel any warning signs that my knees are acting up during a run or on the bike.  Is my IT band tightening?  Lesson the gear on my bike.  Is there a weird pressure in my kneecap?  Walk.  Are my knees hurting after a run?  Cut my mileage.  It is so difficult to find the balance, but I am determined to heal properly and get back into running when my body catches up with my brain(:

As I have been recovering the past month, this is what my exercise schedule has looked like, starting from day 1 after the marathon.  Keep in mind, I am in no way a professional, and every body is different.  I do not advise anyone to follow this schedule, but this is what I have personally done to maintain my fitness and recover as much as possible.  My purpose is to give you all an idea of what it looks like to recover, even with injury.  There are so many conflicting articles and advice on recovery, so you have to do what works for you.

My recovery has been a lot of cross-training.  That is the best advice I have received post-marathon.  Cross training is a great way to maintain your fitness level while lessening the impact you have on your joints as opposed to running.

Week 1  (Zero Week)

•  Monday: nothing
• Tuesday and Wednesday: Extremely light biking (only because I teach spin for my job)
• Thursday:  1 hour on the elliptical, doing interval work mostly.  I avoided adding a lot of weight and gear work to make it easier on my knees and hips.  I kept a moderate gear and did heart rate manipulation for the most part.
• Friday: Cycle 55, 40 minute easy walk with a friend
• Saturday: Elliptical 45 minutes 
• Sunday: easy 3 mile run 
• My knees were acting up, and I made the decision to take a few days off of running to let them heal. 

Week 2

• Monday: 1 hour 45 min leisurely walk with a friend.  
• I wanted to rest my legs and knees, but I felt a little antsy.  It was a nice day out, so I decided to go for a walk and actively recover.
• Tuesday: spin 60 minutes
• Weds: spin 45 min, spin 60 (subbed a class)
• Thurs: 5 mile run
• Friday: spin 60 min
• Sat: 6 mile run (getting back into long runs here!)
• Sunday: rest

Week 3

• Monday: 5 mile run
• Tuesday: spin 45 and spin 60 (taught double this day)
• Wednesday: spin 45
• Thursday: 8 mile run
• Friday: spin 60, weight training 15 min
• Saturday: 5 mile run
• Sunday: rest

Week 4

• Monday: 4 mile run
• Tuesday: spin 60
• Wednesday: spin 45
• Thursday: 8 mile run
• Friday: spin 60, weight training 15 min
• Saturday: I plan on doing a run today, whatever distance I choose.  Either that, or rest!
• Sunday: If I run Saturday, I will rest. If not, I'll run this day.

This has been my recovery so far! If you are ever recovering from a race or competition, all I can advise is to be very in tune with what your body is feeling.  It is something you have problem learned to read during your training, so take advantage.  You deserve a rest after all the work you put into training, so enjoy and be safe!

Gluten Free (and Healthy!) Recipe: Cauliflower Crust Pizza

This one's for my gluten-free friends out there!  Or, for those who are looking for a new way to get their much needed vegetables in their diet, this is a creative alternative to making pizza crust. 

Finished product(:

To make this crust, all you need is...

• a bag of frozen cauliflower (or one head of califlower, grated)
• 1 egg

That's all!

Directions:

1. Take your frozen cauliflower and steam it in the microwave (or grate/chop your fresh califlower).  
1. Preheat your oven to 425 degrees. 
2. Use a food processor or blender, and combine the cauliflower your just worked with with the egg.  
3. Take your cookie sheet and spray it with nonstick.  Mold your cauliflower/egg mixture into the shape of a crust.  
4. Bake for about 10 minutes (check on it periodicaly in case it ends up cooking faster than expected-you don't want it to burn!)
5. Add any sauce, cheese, meat, or veggies you want.  I recommend sauteeing any meat or veggies ahead of time in a little olive oil before adding it to the pizza (then, the ingredients will cook down and the pizza will turn out better).  Season however you wish!  It should bake for about 5 minutes at most before it is done, but that depends on your oven.  
6. Enjoy!

I added sauteed veggies, marinara, mozarella, and chicken sausage to mine!

Yes, I did eat the whole thing.

Healthy Recipes: Banana Peanut Butter "Sushi"

Here is another way for you to use up those wraps or tortillas for healthy meal on-the-go! 

I call this peanut butter and banana "sushi".  Not only is a cute way to make a meal for children that's healthy and fun (attention: moms, dads, and babysitters!), but it's also a super yummy and quick meal for adults too.  It's cheap to make, and the list of ingredients can be bought in bulk to make lunches all week.

I got this idea from Taralynn from Simply Taralynn.  Her lifestyle blog is great-check it out! Here is the link:
simplytaralynn.com/


Ingredients:
-Whole wheat wrap, flatbread, or tortilla
-Bananas
-your choice of nut butter (I used a mixture of PB2 and Earth Balance's coconut peanut spread)

Take your tortilla and spread the nut butter all over it. Then, put in your peeled banana.

Cut into small "sushi" bites.

Wrap it up...

And, that's it!

I recommend refrigerating it for an hour or so before eating-it is absolutely delicious cold (this was Taralynn's tip; such a great idea!)



Mix it up with some sliced apples, berries, dried fruit, dark chocolate chips, whatever you like!

Post-Marathon Recovery: Zero Week

As promised, I wanted to provide you all with a little reflection on my experience during "zero week" (by Hal Higdon).  This is referred to as the week after the marathon where you rest and recover. 

I completely underestimated the effect the marathon would have on me after-the-fact, to be honest.  When you are training for something like a marathon, all you can think of is the race itself.  I almost couldn't fathom something like an aftermath.  I have been training for so long that I am used to the constant running/sleeping/eating cycle.  Now, I feel a bit lost.  I am getting used to a normal person's life, at least that is what I am referring to it as at least!  I enjoy it and hate it all at the same time. 

Soreness

• The Day of the Race: I experienced a little soreness as soon as I stopped moving.  A hot shower helped, but once I sat down, I felt my body stiffen and clench.  I foam rolled post-hot shower (to the best of my ability).  I took an ibuprofen before the race, and I took two total the afternoon/evening I came home.
• The Day After: I was extremely sore.  I experienced a lot of waddling around.  I tried to take the escalator as much as possible, but living in the city, walking/stairs are unavoidable.  Ibuprofen and a heating pad helped, but I was feeling really run down.  My back and neck experienced the most pain.
• Two Days Later: I was slightly less sore, but I felt really run down still.  I had to teach a spin class that day, so I opted out and told my class what to do.  I do not normally do this, but my body wasn't cooperating on the bike.
• Three Days Later:  This is when the soreness began to alleviate.  I finally was walking normally, and I sprung for a sports massage this day.  It helped a lot with the extreme stiffness I was experiencing.

Nutrition

• The Day of the Race: I had a decent breakfast and some gels/chews during the race.  I rehydrated with pure water, but that was it.  I wasn't very hungry when I stopped running, but I forced myself to eat.  I had a Powerbar that was provided after the race, and a container of Kashi cereal they gave me as well on the car ride home.  When I got home, my family and friends shared some Neapolitan pizza and pasta dishes (compliments of my parents-thank you again guys!).  It was light but carb-y enough for recovery.  It also had some good fats (olive oil) and protein from the cheese, so I was set!  I had some Nuun tablets in my water as well because I was really dehydrated.
• The Day After:  I was extremely hungry this day.  I think my body was making up for the lack of appetite I experienced post-race.  I ate whenever I was hungry, and it honestly felt like every hour.  I tried to eat a lot of protein and omega-3's for recovery.  I also made sure that I had, for the most part, healthy and wholesome meals/snacks.  I began paying more attention to Vitamin C because your immune system suffers greatly after the race. I took my usual supplement as well as ate a lot of fruit.

Rest

• I took 3 consecutive days off of exercise entirely to recover.  I started feeling ready to exercise the Wednesday after the race (which was on Sunday), but I wanted to give it an extra day, just in case.  These types of races are very hard on the body, and although you may not be experiencing a lot of soreness, you can still be recovering in your muscles as well as skeletal system. 
• Many say take a week off entirely of exercise, but everyone is different!  My advice is to listen to your body and educate yourself by reading up on different books and articles, as well as asking advice from seasoned marathoners, to make the best decision for you!
• I have not run since the race.  I felt giving myself a week off of running (and to cross train instead) was the best call since I have a knee injury.  I may try a short run today, being a week later, but I have not decided yet.  I do not want to push my knee too far.  I am also still recovering overall; it takes the body 2-4 weeks to fully recover from a marathon, so although I feel like I can exercise, I may need to still take it easy.
• This week's schedule:
• Tuesday and Wednesday: Extremely light biking (only because I taught spin)
• Thursday:  1 hour on the elliptical, doing interval work mostly.  I avoided adding a lot of weight and gear work to make it easier on my knees and hips.  I kept a moderate gear and did heart rate manipulation for the most part.
• Friday: Cycle 55, 40 minute easy walk with a friend
• Saturday: Elliptical 45 minutes 
• Sunday: I plan to either rest or run an easy 3 miles (I haven't decided yet...)
• It feels weird taking so many days off, but I was in a very intense training schedule for 4 months.  It is better than taking months off due to injury for pushing myself too hard!  Keep that in mind whenever you are in recovery.
• I also did not do the 2 spin classes I had to teach on Tuesday and Wednesday.  I rode the bike at a super low gear, and I gave direction.  I also demonstrated exercises to the classes that included new people.  Luckily, explaining the reason I was resting helped clear things up, and my students understood completely.

Race Recap: My First Marathon

I could write an entire novel about this experience, but I am honestly too beat to do anything close to that.  Expect a bit of a longer post, though.  I do want to give you all a little rehash of this weekend, and I hope you enjoy hearing my story!

My friends met up with me after the race! Brian, Stephanie, Lisa, Keegan, and Kaelynn (from left to right). I love you all!

This marathon has been all I could talk about for the last few months.  Tapering made it real, as odd as that sounds.  I realized that I was taking the last steps of this process, and I think that made it finally settle.  The weekend kicked off with a team dinner the Friday before the race.  We went to a really nice Italian restaurant where Nike set us up with hors d'oeuvres, guest speakers, and a ton of courses to eat!  Everyone talked about their nervousness and excitement, and we all got to know each other a little better.  My teammates and I dressed to the nines, and we all bonded that night.  The night ended with a cute little gelato bar after dinner, and I headed home after seeing some friends for a full night's sleep (because I knew that I wouldn't have one the proceeding night).

This overwhelming menu was adorable! Thanks, Nike!

Guest speakers at the dinner!

I was lucky to have the Expo to look forward to and spend my day at that Saturday.  Because I do not like to skip exercise and rest, I had a lot of energy to get out while tapering, and this Expo distracted me and filled up a good chunk of my day.  I was excited to see what it would bring me.  I planned on looking at marathon swag for me and my family, as well as stock up on free samples and buy the nutrition I needed for the race.  I met up with my friend Kaitlynn at the Expo, and we got so excited at all the cool stands and free stuff.  We kind of overdid it with the samples...both of us left with full bags.

Kaitlynn and I posing by Lincoln Park at the Nike stand. They made such a sick marathon map!

The Expo Entrance

I also for the first time met my fellow blogging friend, Courtney Brown of runandbehappy.com. Check her blog out-It's the best running blog I have read. She has been a great supporter in my marathon process via email, and she is an inspiring runner.  (Congrats on your race, Courtney!  You should be so proud.)

Courtney and I

At the Expo, I bought some new goo's, a tear away sweatshirt (disposable sweatshirt to rip off and decorate before the race begins, keeps you really warm!), and the coolest shirts for my dad and I from Nike.  Here are the links to the shirts.
my shirt-->    http://store.nike.com/us/en_us/pd/dri-fit-long-sleeve-v-neck-2014-chicago-marathon-t-shirt/pid-10256575/pgid-10256576
for Dad--> http://store.nike.com/us/en_us/pd/cotton-long-sleeve-2014-chicago-marathon-t-shirt/pid-10256538/pgid-10256539

The goo flavors I bought were:
-Chocolate Peanut Butter, Salted Watermelon, Root Beer, Caramel Macchiato, Vanilla Bean, and Salted Caramel (To be honest, I was wary of some of these new flavors, like Watermelon, Root beer, and Macchiato, but I wanted something to look forward to during the run.  Unfortunately, you look forward to things like new goo flavors during long runs.  It's a bit sad.)

After the Expo, I made a pre-race dinner of white pasta with spinach and shrimp as well as marinara sauce.  I wanted to carb-load right.  Normally, I would do whole wheat pasta with tons of veggies (my favorite), but I was trying my hardest to avoid too much fiber before the race.  Trust me on this one...

Race Day Outfit

That morning, I woke at 5:10am, and it was pitch black out.  All of my stuff was laid out from the afternoon before because I wanted to be prepared.  As I predicted, I woke up a lot and did not feel rested.  My nervous/excited energy got me out of bed, though.  I got ready and prepared my usual pre-race breakfast of oatmeal with pb&j.  I stuck it in some tupperware to bring to the Race Day Resort that Nike set up for us at Roosevelt University.  I had a banana in my bag for before the race as well.  I was nervous to eat the whole banana and upset my stomach because I brought it to the starting gate, so I just had half.  My friends decorated my tear away sweatshirt for the race, and it was the sweetest thing.  I was so excited to wear it but even more disappointed with the thought of getting rid of it once the race began.

Race Day Resort that Nike set up for us with Chicago Endurance Sports at Roosevelt University.

My friends Brian, Lisa, and Nick decorated this!

Me showing off my "Back Bib" that said "Nana e solidita. Anche io." Italian, Translation: Nana is strong. So am I."

I began running around 7:40 in the first wave, and the energy was incredible.   I could not describe the excitement that vibrated in the air to you.  It was a once in a lifetime chance to see the crowd of runners all beginning their journey together. 

The race itself was one of the most painful experiences of my life.  I started feeling wary of the distance from the beginning, to be honest.  I like to mentally prepare myself for things that I embark on, and this was no exception.  I saw everyone start the race at a fast and excited pace, and I refused to join.  Although I was being passed up like crazy, I was trying to be realistic about conserving my energy.  I struggled throughout the entire race, so I am glad I did not enhance this further by starting off too fast.

By the middle of the race, I realized that this was where the rest of the crowd was catching up with my bleak mindset.  More people started walking.  Less people were talking.  When we hit mile 16 and then on, the real struggles for the racers began.  I saw a lot of people hit their "walls".  I think that the crowd was the only thing that got us through, to be honest.  The thought of meeting up with my family at mile 22 was the only thing keeping me going until that point.  I have only made it to mile 20 previously in training, and that was the thing that scared me the most.  Every time I doubted myself, though, I thought of what I was thankful for (the people in my life).  I made a list on Friday of the people I am most thankful for and dedicated a mile to each of them.  Honestly, my expectation was to only bring this list up every few miles, but I found myself thinking of it every single mile. My last mile was for my Nana, and she was the one I thought of the most to give me strength during the race.  She is so strong, and I wanted to be strong too.

In terms of race nutrition, during the race, I had 4 goo's (GU brand), and 2 chews (Chomp brand).  The flavors of goo I had were at Mile 5 Salted Watermelon, Mile 10 Caramel Macchiato, Mile 15 Root Beer, and Mile 20 Chocolate Peanut Butter.  The chews were raspberry flavored, which had a lot of caffeine (thank goodness).  It was disgusting to have so many but it needed to be done.  Having one goo or two during a race or long run is fun and fine, but you get way sick of these things after so long.  You just want real food.

I could not be more grateful to have my family there.  They waited around for me starting at 10 am and did not see me until around 12:30 or 1.  I am not sure.  They chased me through Chicago, and they had fun signs.  They were hugely supportive of me during all of my training, my biggest supporters.  At Mile 22, I finally saw them, and I was so relieved.  It took a huge weight off my shoulders.  That was when I started to enjoy the race, in all honesty.  They were the physical evidence of my motivation and inspiration, and they reminded me why I was running.  My dad jumped in with me and ran until Mile 24.  I talked his ear off, and it helped the time pass so much.  I am so happy he did this.  Although it is not the best thing to do (if we are talking racing morals, who cares when you are torturing yourself for hours), it was the best thing for me.  I needed the support more than anything at that point.  I saw my mom and brother at Mile 24/25ish where my dad dropped off, and I started my home stretch.  The end was finally in sight.

I had my friends to look forward to in the crowd.  They were at the .2 part of the race, and I really needed that support.  They waited for hours, and it was so sweet of them.  They made me posters and cheered me on so loudly when I passed.  I needed that boost because after I parted with them, I realized the finish line was near but the thing that was separating me from it was a hill.  I have no idea why they did that to us, hahaha!  I was grateful to have such an amazing tour of Chicago, though.  I got to see the true heart and soul of it, and I am so proud to call it my home.

Crossing that finish line with my fellow runners was exhilarating and inspiring.  I could not believe the incredible group of people I ran with.  I recapped the race in my head with vision of injured runners pushing themselves, those that pushed their running boundaries (like a man with cerebral palsy running the race), watching people reunite with their friends and family and the love I saw out of that, the support and energy from the never-ending crowd, and seeing a few friends along the way.  I saw my friend Gina, Rachel, Kaitlynn, and many of my Nike team members.  It was a helpful boost, to say the least!

I reunited with my family and friends after the race, and we recapped the whole thing.  We went straight home, and ordered some pizza and pasta to share at my apartment.  All I wanted was a shower and to relax, so it was the perfect thing! I ended my evening with some much needed frozen yogurt (I saw so many yogurt places during my run, and it was torture) and finally watching American Horror Story with my roommates (which was terrifying to watch before bed-I regret that). 

I insisted on bringing my medal to Yogurtland.  Why not, right?

I was not aiming for a specific time, nor did I have a goal besides finishing.  I felt I had realistic expectations when I got injured during training.  At first, I wanted to run it without walking.  After my injury, my goal was just to finish in general, whatever it took, walking, crawling, whatever.  My knee was acting up during the race, and I was honestly expecting to walk part of it.  Unexpectedly, although my time was painfully slow, I finished the race and did not walk at all.  I am proud of myself, and I can definitely say slow and steady finishes the race.

I just wanted to say thank you to all of those who supported me throughout this process.  It was my pipe dream before, and now I am proud to say I accomplished my impossible.  My family was the biggest support system for me, and I am so happy they came.  My friends were a huge part of this too, and I want to say thank you to them as well.  Finally, my Nike team and all of Chicago are the last I want to thank.  They made this my reality, and I am so proud of myself.  I feel unstoppable.

Will I run another marathon?  For the foreseeable future, probably not.  I got injured quite a few times, and I do not want to hurt myself to the point of never running again.  It is one of the true and peaceful joys I have in life.  I love it so much.  I am happy to have reached my dream, and at this point, I won't allow myself to get too greedy with it(:  I do love to race; don't get me wrong.  I think half marathons (I want to improve my speed) are a more realistic distance for me.  I enjoy running in general, so I am happy to have reached this runner milestone/right of passage.

Well, that is all for now!  I'll be sure to post this week about my experience with "Zero Week" (basically, the recovery process) later.  So far...It's pretty painful hahaha. I've officially declared war on stairs as of today.

Finally, I would like to wrap up with a thank you.  Thank you, everyone, for your encouragement and kind words. Also, congratulations to every marathoner from yesterday.  You should be so proud!

#twosixpoints2 #ownchicago @nikechicago #chicagomarathon2014

Healthy, Busy Lifestyle Recipe: On-the-Go Wraps!

This is one way to create a delicious, cheap, and healthy alternative to grabbing a fast food burger down the street on-the-go.  If you buy the ingredients for wraps, you can make a healthy option that is easy, affordable, and portable.  Pick one day a week to go grocery shopping and get a few of these wrap ingredients:

Pick your ingredients, roll it up, cut in half, enjoy!

Must Buy:
-Tortilla or Flatbread (preferrably whole wheat or whole grain)

Protein:
-Beans (black, chickpeas, etc)
-Tofu
-Turkey Breast (sliced)
-Chicken Breast  (sliced)
-Peanut/almond Butter

Garnishes, toppings (jams, fruits, spreads, cheese, you name it):
-Lettuce
-Spinach
-Hummus
-Honey Mustard
-Avocado
-Low fat cheese
-Cucumber
-Pickles
-Bell Peppers
-low fat dressings
-carrots
-guac and salsa
-tomato sauce (that you can make a pizza wrap with mozarella, veggies, etc)
-Banana, strawberries, apples, jam, etc (for the pb or almond butter option)

You can make these the night before, and grab them on your way out the door! They save you lots of money and time.  For the price of buying a wrap with a side, drink, and salad/soup at your local deli, you could buy a weeks worth of ingredients to make this lunch option.

Here is an idea for the wrap that I made earlier this week:
Ingredients:
-Flatbread (whole wheat)
-Turkey breast slices
-cucumber (about 1/3 of it)
-spinach (about a cup)
-1 tbs of honey mustard
-pickles
-avocado

Took me five minutes to assemble, and it was yummy and filling! 

Healthy Recipes: Protein Oatmeal

Hi, all!

I apologize for the lack of posting!  Life has been incredibly hectic lately, but I will try to pick up the posting a little more.  I have another oatmeal recipe for you, inspired by this restaurant I visited called The Protein Bar.  I decided to make my own and find another use for my protein powders besides from smoothies. 

Basically, this restaurant (which I highly recommend-it's hard to find a "fast food" place that is based on healthy, wholesome options.  I came in for breakfast because I was traveling back to campus, and it was close to the train.  They had an item called "Pancake in a Bowl", which was milk, oats, agave, protein powder, and whatever toppings you want (i.e. fresh fruit, raisins, etc). 

I got the vanilla version with vanilla protein powder, nonfat milk, steel cut oats, bananas, and strawberries, and I asked them to leave out the agave.  It was perfectly sweet on its own without the agave.  They had so many types of milk, protein, and toppings to choose from (like vegan powder, almond milk, etc).  Anyone can dine here.  I definitely want to try their burritos or salads sometime.

So, I made a version of this oatmeal, my favorite breakfast, and it turned out really nicely!  I hope you like it.  It's easy, filling, and quick.  It was the perfect recovery breakfast after my last long run of my marathon training (the race finally is almost here-8 days!).

Ingredients/Directions:
-Cook 1/4 cup steel cut oats or 1/2 cup of rolled oats as you normally do, with water or your choice of milk.
-Add your protein powder after transferring your cooked oats into a bowl to eat.  Mix well.  (I used half a scoop of Gaspari Nutrition Peanut Butter Cookie Powder).
-Top as desired (I did half a banana and some strawberries).

Done!  Enjoy(: 

PS-This could be a great overnight oats idea as well!  This meal would be delicious cold as well. 

Healthy Recipes: Strawberries + Cream Overnight Oats

Being busy and on-the-go shouldn't derail us from a healthy lifestyle.  I feel breakfast is the most important meal of the day.  All you need is five minutes each evening to make this so you have a nice, portable breakfast you can take to class or work, scarf down before you head out the door, or snack on midday.  I love this recipe because it is basically a decadant dessert, but, ya know, for breakfast.

YUM.

The night before you plan on eating this, combine these ingredients:
-1/2 cup of unsweetened almond milk (OR whatever milk you chose whether it be dairy, soy, coconut, etc)
-1/4 cup of steel cut oats OR 1/2 cup of rolled oats
-half a tablespoon to a tablespoon of chia seeds.  You can omit, but they're SO good (omega3's, baby!) for you and add texture!
-1/4 cup of nonfat plain greek yogurt with a packet of stevia OR 1/4 cup of vanilla nonfat greek yogurt
-1/2 cup of chopped strawberries (Feel free to do whatever toppings you want; nuts, berries, banana, a few dark chocolate chips, et cetera.  As I always say, get creative!  I like throwing in a dash of cinnamon, too, because it stabilizes blood sugar while adding flavor.)

Cover your tupperware, and by morning your breakfast will be ready to stir up and eat!  See? Now what's your excuse to miss breakfast?(:

Healthy Recipes: Whole Wheat Pasta Salad

As a college student, there are a lot of things that challenge my healthy lifestyle.  When I think of a recipe, I like to think about price and practicality.  Thinking about things like working with minimal ingredients is one way to make it cheap; another is getting the most of of your money by making enough to give you leftovers for a few days.

One way to stay on track is to make a "bulk meal" in the beginning of the week (like Sunday, for example), that you can scoop into tupperware to bring to work or class or just munch on when you have had a long day and do not want to cook.  This stops you from being tempted by fast food options on the way home when you think about having a nice meal to have ready for you.  This one in particular is perfect for an on-the-go lifestyle. In addition, this is a great thing to have in the fridge when you have multiple mouths to feed.  That way, after you have run around all day and do not want to multiple meals in a week, your family can have a healthy option that you already prepared.  It's nice to have one less thing to worry about.

PS- I am going to try to post a recipe like this every week so you have a "bulk meal" so you can have something new to prepare the rest of the week!

Whole Wheat Pasta Salad (makes 9 servings of 1 cup)
Ingredients:

• 3 cups (dry) of whole wheat or whole grain pasta of choice (I picked fussili and rigatoni)
• 3 cups of your favorite chopped veggies (I picked up a container at Trader Joes called the "Healthy 8 Chopped veggie mix"
• 1 can of black beans, drained
• 3 tbs pumpkin seed oil (sub: olive oil)
• 8 tbs apple cider vinegar
• If you want, you can also do about a half a cup of your favorite salad dressing instead of oil and vinegar.

Directions (easiest thing you will make all week!):

• Boil water and cool the pasta until al dente. 
• Put all of the dry ingredients in a bowl.  
• Drain the cooked pasta, and allow it to cool.  To save time, I rinsed my pasta after draining it in cold water so I wouldn't have to wait as long for it to cool.
• Add the pasta into the bowl along with the oil and vinegar.
• Season to taste!  I chose garlic salt, crushed red pepper, Italian seasoning (oregano, basil, etc), and pepper.
• Add protein toppings like chopped chicken, shrimp, tofu, cheese, nuts, whatever sounds good to you!

 Nutrition Info:

Product Review: Health Warrior Chia Bars

Being in marathon training means constantly eating.  I am very conscious of what I eat 90 percent of the time, and I look for food with the most nutritional value possible.  A lot of my needs include Omega-3 fats, protein, calories, carbohydrates, fiber, the list goes on.  I find that it is important to fulfill all of these needs, especially as a female.  Omega-3's are important to female health, and I definitely think this form of fat should be included in a woman's everyday diet.  Snacks are where a lot of my calories come from these days due to convenience, portability, and the fact that I need to eat on a 2-3 hour basis.

When Health Warrior sent me samples of their Chia Bars, I was estatic.  I think that chia seeds a wonderful way to get all of the above nutritional needs fulfilled, not to mention it comes in a portable, cute, and delicious package.  I have only used chia seeds to make chia pudding or throw them into my smoothies; having them as a granola bar of sorts was a great way to mix up my usual array of snacks.  I love that I can throw this into my backpack, small purse, or gym bag for when my blood sugar gets low.  On top of that, they are super yummy.  They pack quite a nutritional punch, as I mentioned before, each bar being 110 calories or less.

From sweet to fruity flavors, I truly did not find one flavor I did not like.  Health Warrior gave me so many that I shared with my friends and family, and they all agreed with me.  They loved the fact that such a powerful snack came in an easy-to-stash package that covered a variety of delicious flavors.  These opinions are all original and my own, and not scripted by Health Warrior in any fashion. 


Here is each flavor, along with a quick review of each one.  I definitely recommend this brand, if you are looking to change up your usual snacks.  I think they are both a great pre-workout or recovery snack, as well as something to hold you over between meals. This company also offers bags of chia seeds on their website.

If you are interested in purchasing their bars or seeds, here is the link to their site.  http://www.healthwarrior.com/

I look forward to their future products and will definitely be purchasing more once my supply runs out(:

Dark Chocolate Cherry

• This flavor had a yummy balance of black cherries with tiny chunks of chocolate that were a perfectly balanced.  I love chocolate covered fruit, and this flavor definitely satisfied that craving.

Banana Nut

• I like this one as a mid-morning snack.  I find that it fits my muffin cravings every single time.  I love anything banana, and this is no exception.

Apple Cinnamon

• Fall is here, and this flavor is perfect for it.  It tastes just like apple pie.

Mango

• This fruity flavor is probably one of my favorites.  It reminded me of a mango fruit roll-up.

Coffee

• I am a huge caffeine fiend, and usually, anything coffee flavored is a hit or miss for me.  It can be an overwhelming flavor, at times.  Health Warrior's coffee flavored bar was a hit for me!
• I have a friend that works at Starbucks that tried this flavor, and she gave it the thumbs up as well.

Peanut Butter Chocolate

• This flavor was my all time favorite (big surprise, I know).  I'm a sucker for anything peanut butter AND chocolate flavored, and this one definitely hit the spot.

Coconut

• This one is a close second to the Peanut Butter Chocolate flavor.  I love coconut, but sometimes, companies like to overcompensate and make it taste very fake at times.  This flavor was subtle and sweet, and Health Warrior did a great job with this one.

Acai Berry

• I liked this flavor a lot!  It reminded me of a blueberry muffin.  I had my father try this flavor, and he really liked it.  He claimed it tasted "juts like a fig newton bar!".  Clearly, he was pleased.
  

Health Warrior sent me a super cute and comfortable t-shirt (that I wear pretty much every week) and laptop sticker, which I have currently decorating my computer.

Thank you again, Health Warrior, for sending me some lovely samples and for creating a wholesome and healthy product for the public to enjoy.