Wednesday, September 24, 2014

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?(:

Sunday, September 21, 2014

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:


Tuesday, September 16, 2014

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.


Monday, September 15, 2014

Marathon Training/Peak Week: My 20 Mile Run Reflections

Every long run, I think about the amazing things I am fortunate to have in my life.  My 20 miler was no exception.  This is my most important long run of training, and I actually did it.  I remembered how incredible it is to be alive, as corny as that sounds.  I'm not sure what brought this on (probably my runner's high), but I was so glad to be doing what I was doing, despite how sore, tired, and hungry I was that day.  I reflected on what got me through the door that day and why I didn't stop when things got tiring.

The things that got my through this run:
  • The support of my family, friends, and Nike team.  I honestly couldn't have stepped foot out the door on Saturday without you.  Everyone has been so encouraging, and I am inspired every day by you all.
  • My IPod with the audiobook of Divergent.  I live in Chicago, and I am blessed with the experience of running on the Lakeshore Path and getting to view everything that makes our city amazing during one long run.  The story takes place in Chicago because it is where the author was living in college at the time it was written, so it made my run incredibly interesting not to mention action-packed when I listened to it. 
  • My pink camelback.  I stash everything from a phone, goo's, and money in my water backpack.  It allowed me to stay hydrated for the bulk of my run and hold onto my possessions in a more comfortable way as opposed to relying on pockets and belts that chaff me.  
  • The Lakeshore Path
    • This includes the friendly faces I saw, the inspiring athletes, joyful families, and adorable dogs I saw that day.  Everyone I saw kept me going.
    • The view as well as the weather
      • I couldn't have asked for a more gorgeous day.  It was sunny and breezy.  Perfect running weather.  I was grateful to spend time outside in the first place, let alone run in it.
  • My feet and legs.
    • This is a weird thing to think about, but they are my entire ability to run.  They physically keep me going, even when it gets hard.  I know there are so many people in the world that will never run or cannot run any longer, let alone walk, and I am happy to have this experience in the here and now. Someday, I may never be able to run again, and I will think back to this particular one proudly and fondly.

Wednesday, September 10, 2014

Races: Preparing the Night Before/The Morning Before

Whenever I prepare for a race, I like to do most of it the night before a race.  The morning of can be extremely stressful, so I try to do as much as I can ahead of time.  That way I avoid a lot of road bumps that come along with getting ready for/traveling to a race.  Competing is stressful enough in the first place, so I'm all for anything that makes it easier!

Here is a checklist of things that I do the night before a race:
  •  Lay out my clothes.
    • Sometimes, I even sleep in my running clothes.  I mean, why not, right?
  • Plan my pre-race meal.  I make sure I have all the ingredients I need.  If you want to make your meal ahead of time (i.e. overnight oats, pb&j sandwich, etc), go for it!
  • If I plan on using my camelback or belt...
    • wash all water bottles or the water holder, fill them.
  • Things to charge:
    • Ipod
    • phone
    • HR monitor
    • GPS watch
  • Pick out my Goo's and Chews
    • I pack enough needed for that distance as well as an extra.
  • Bring at least one snack for before the race in case you are hungry as well as a snack for afterwards.
    • Pack a banana or extra goo if you need a burst of fuel pre-race!
    • Normally, they provide snacks afterwards like bars, bananas, and so on, but you never know.
  • Make sure you have any athletic tape, joint straps, or whatever braces you need in order to race.  

Here is a list of things I make sure I have before leaving my house that morning:
  • Wallet with ID, money, and phone.
  • Ipod with headphones
  • watches and monitors
  • Goo's and chews
  • Gear check bag
  • Inhaler (if you have one)
  • Your personal bib as well as pins (They usually provide pins for you, but double check, you may need to use your own from home!)
  • water or fluids for before, after, or during the race
    • I haven't been to a race that does not provide water on the course, but check your map to make sure you do not need to bring your own.  If you are more comfortable being in charge of when to hydrate, bring your own water with whatever holder it comes in (ie. camelback, belt, hand-strap).
I hope these lists help you organize for your race!  Good luck, and happy running!

Sunday, September 7, 2014

Race Recap: The Chicago Half Marathon 2014/My Dad's First Half

Hi all!  Today, I ran my 3rd half marathon.  This one was truly special (third time is the charm, right?); I got to share this experience with my dad.  He has been working so hard this summer, and I am so proud of his determination to finish this race.  He's always been a champion in my eyes growing up, so I am not surprised he accomplished this since he works hard at everything he does.  My biggest reward with this race was the bond we developed over it, and I am so glad he signed up.

This post will be a quick recap of how the race went for me as a marathoner-in-training as well as my dad's first experience.  I asked my dad for a quick reflection (the italicized portion) to share with you guys.  I really enjoyed his story; I hope you like it as well!  I will also be making a second post tomorrow about preparing for race day.  Here is the photo review of today's race as well as my dad's perspective on training for his first half!

Running a half marathon was never a goal of mine up until a year ago.  I cheered my daughter Jordan on her first half marathon and thought it was a really cool event.  I thought, hey this would be a neat feeling to run across that finish line with thousands of spectators cheering.  But I never thought I would actually do it since I was never a serious runner.  But then I saw the sense of accomplishment my daughter
felt and she started to encourage me to try.  I was approaching my 50th birthday so I thought about it and said to myself, why not try something way out of my comfort zone.  I have always thought that was the only way to truly grow as a person.
I also thought that this would be a great way to share a really special time with my daughter.  So I told Jordan, sign me up.
A year sneaks up on you pretty fast.  I had no idea how hard it would be, especially finding time to train with the busy life that that my family already has.  My first step was to get ready for a 10k race in May.  That went pretty well and I was able to get ready for it with only a few weeks of training.
The half marathon was a different story.  I knew that I could not cram for it.  I had to have discipline to be ready for the race without injuring myself.
We'll now that it's done and I can reflect on the last couple months I feel a lot of satisfaction for having accomplished my goal and am really glad that I've been able to train with my daughter and share an interest that has been really important to her.  I also feel physically better than I have in years.
I don't know if I will run another half marathon, but I will keep running as long as my body allows for all the reasons I mentioned.
If anyone out there is thinking about running a distance race, but doesn't think he or she can do it, I can tell you that I felt the same way and you absolutely can.  It takes planning, discipline and  desire.  Support from friends and family are a big help as well.
If you wish to take on a challenge like a half marathon, stay positive even when the goal seems far away. I can tell you from personal experience you get there.  Remember, slow and steady finishes the race.  Good luck!!!

5 minutes until starting time!

Showing off.



Recovery breakfast at Pick Me Up Cafe.


My poached eggs with veggies and toast!

Dad with his post-race berry pancakes!


This is probably my favorite picture of all time.  Congrats, Dad!


Dad, I have always been so proud and inspired by you, and today was definitely not an exception to that.  Seeing you accomplish this and being at your side was something I will never forget.  I love you and admire you so much!

Tuesday, September 2, 2014

Snack Attack: My Favorite Snacks and How to Make Them

I'm a huge snacker, and a bulk of my calories throughout the day come from snacks.  I find that smaller meals and more snacks works for me more as an athlete; everyone is different though!  Find what works for you.  I have read a lot of studies that snacking can benefit you by preventing hungry binges; keeping your metabolism going through small, healthy snacks throughout the day maintains your blood sugar levels.  It will prevent you from overeating when meals come into play. 

I have to eat about every 3 hours or so during this marathon training (I know...it's getting ridiculous).  I won't argue with more food, though.  Let's be real here.  There are a lot of snacks that are my go-to's, so here are a few of my favorites!

  • Kale Chips
    • Make your own (toss kale with olive oil, bake at 325 degrees for about 10-12 minutes, season to taste).
    • Buy some!  I like the brands Alive and Radiant as well as Brad's Raw.
  • Hard Boiled Eggs
  • Greek Yogurt and Fruit
    • Chobani has my favorite.  I usually freeze it for a little and add whatever fruit I want.  Lately, I've been loving Chobani Coconut 2% Greek Yogurt with Blueberries.  
  • Protein Bars
    • Quest bars, Powercrunch, Clif Bars, Luna Bars, Krush Protein Bars, Cheesecake Protein bars, et cetera.  
  • Popcorn (Air-Popped)
    • Add whatever toppings you want!  Olive oil, melted chocolate, peanut butter, whatever suits your fancy!
  • Trail Mix
    • I love Trader Joe's Trail mix.  It's the best!
  • Bananas/Apples with Natural Peanut Butter or Almond Butter
  • Greek Yogurt with Peanut Butter --->Personal Favorite!
    • I mix plain greek yogurt (1 container or 1/2 cup measured) with a tablespoon of natural chunky peanut butter and a packet of truvia.  To mix this up, sometimes I throw in some semi-sweet mini chocolate chips.  It's heaven!
      • Substitute: plain greek yogurt with stevia with  just vanilla greek yogurt
  • Smoothies
    • protein powder, half or full frozen banana, handful of spinach, strawberries, blueberries, whatever I'm in the mood for
  • Hummus, Veggies, Whole Grain Crackers or SunChips