Food Inspiration: Build a Better Salad

I used to be that person who threw in some iceberg lettuce in a bowl and drowned it in Italian dressing.  Now, I take salads as an opportunity to fulfill my nutritional needs in one dish.  I agree; some salads can be boring.  If you try to be creative, it's easy to make a delicious, nutritious salad that gets in some of your carbs, protein, fruits, fats, and veggies in one sitting.

Here is a guide to pick and choose from in each category to make a great salad!

Salad Base:

• Spinach
• Kale
• Spring mix
• romaine
• iceburg lettuce
• The darker the better!  I suggest eating spinach or kale as the most nutritious choice, but if these are too bitter, try mixing them with iceberg to slowly incorporate them.  Spring mix is also a great choice because it has usually a mix or romaine and spinach (for those who fear those dark greens).

Protein:

• chicken breast
• hard boiled eggs
• lean beef/steak
• shrimp
• salmon
• veggie burger (crumbled/chopped)
• lean turkey
• tofu
• beans/lentils/quinoa
• nuts

Carbohydrate (many of these help you get your protein in too):

• beans
• lentils
• quinoa
• whole wheat/whole grain pasta
• brown rice
• aim for anything whole grain/whole wheat options

Fruit:

• berries (strawberries, blueberries, blackberries, raspberries)
• chopped apple or pear
• pineapple
• mango

Veggies: 

• edamame (great source of protein, too)
• cucumber
• broccoli
• bell peppers
• carrots
• onion
• zucchini

Toppings (fats and tasty additions): 

• hard boiled eggs (fat-omega-3)
• avocado-->personal favorite!
• or guac and salsa for a taco salad!
• nuts and seeds (cashews, pecans, walnuts, almonds, sunflower seeds, pine nuts, et cetera)
• coconut shreds (for a fruitier salad)  
• dried fruit (unsweetened is preferred)
• no sugar added craisons, dried mango, pineapple, etc)

• cheese (i.e. cottage, low fat cheese shreds--parm, mozarella, feta are great choices, etc) 

• adds protein and calcium   

Dressings (try to limit to 2 tablespoons worth, 3 if your salad is HUGE...like mine usually are):

• homemade lemon and olive oil
• homemade vinegar and olive oil
• red wine, apple cider (great for your metabolism), balsamic, etc)
• or try some pre-made dressings (just remember to choice the fat/sugar/artificial sweetener content!)
• creamy dressings made with yogurt are a better choice if those are what you prefer
• ranch, parm, Caesar, creamy greek
•  balsamic, italian, champagne, seseame
• Sometimes, for taco salads, I like to use salsa and guacamole instead of dressings! It's so good. 

Be adventurous when you "build" a salad.  It is a great way to get those nutritious servings in while enjoying a nice meal you prepared yourself.  

Happy munching!

Running: Training Programs for All Levels

Again, sorry for the delay in yesterday's post!  My week has been so hectic.

I recently found out I am running with the Nike Women's Running Team in the upcoming Bank of America Chicago Marathon on October 12 this year.  This has been on my bucket list, and I cannot believe I get to run it with Nike.  Let me repeat, Nike.

Clearly, I'm excited.

Anyways, while training for my half marathon races, I realized how grueling training can be.  Nobody trains the same, and the program you follow is very important. That is why figuring out a program that you can follow effectively and enjoy.  It is prime-time training season for runners beginning in Spring, so I wanted to share some programs you can follow to get ready to cross that finish line.

For all of you Novice runners out there, here are some training programs that I recommend trying out (if you're shopping around!).

The nice thing about these are that most of them are organized by type of race, level of fitness/running goals, and so on. A lot of them have applications you can download on your smartphone to take it with you wherever you go! Realize that you do not have to follow it 100% the way it is scheduled; move it around and make it work for you.  Life happens, so if you want to do your long run on Friday rather than Saturday, go for it!  Just remember to give yourself adequate rest and not stack your runs too close together (because you may risk injury).  The websites will explain how to schedule your training correctly to avoid injury and get in shape, so read them closely.

Here are the programs I recommend:

http://www.halhigdon.com/

https://www.facebook.com/nikerunning/app_269581749815664

http://www.runnersworld.com/training-plans



Happy Training(:

Eating Out/Adventures in Running

 

 Even a severe lack of sleep would never keep me from running on a gorgeous day like today.  I knew it would be my last run before I moved back home to the suburbs for the summer (on and off) for a little while on the Lake Shore.

There's something so different about running along Lake Shore than any other running venue.  It is one of the best running paths I know of; especially when I am used to running in circles in neighborhoods or desperately making my rounds on tracks back at home.  I find that my mind is clear, I appreciate the world around me, and I also get to people watch (Bonus?)

I woke up, had a bowl of baked banana bread oatmeal with the coconut peanut butter (of course), wrote today's themed spin class, which would be the last one at the Ray for the summer, and headed out the door.  Being out late always does this to me; my body refuses to let me sleep (or sleep in for that matter).  

 

I had no goals for this run.  This one was for me.  I went six miles and enjoyed every second of it.

Then, I cooled down and grabbed a venti iced americano (lack of sleep, remember?) from Starbucks.  The extra espresso was much needed.  Then, I ran errands, and I decided to treat myself at my favorite restaurant that I wouldn't be able to get in the 'burbs: Native Foods.

  

 

Native Foods is a vegan food chain that rocks my socks.  As many of you probably know, vegans don't eat any products made from animals (meat, dairy, none of that stuff).  Yet, their food is fantastic!  Plenty of non-vegans and even vegetarians enjoy it.  My friends love it as well; we go there all the time.

I felt funny eating there alone; I'm not sure why.  Now that I look back on it, that was lame.  Nonetheless, I ordered my food for pick-up.

I had the usual, the Oklahoma Bacon Cheeseburger which consists of a whole grain bun, seitan, "native cheese" or cheese made from nuts and seeds, tofu bacon, carmelized onions, lettuce, carrots, tomatoes, and fried pickles.  I asked for regular pickles and for them to leave off the sauces (ranch and barbeque-->the cheese and bacon provide more than enough flavor for me). They accidently gave me a free order of fries, which I gladly accepted.  I gave them to my roommate (because I planned on getting dessert/he LOVES their fries).  

 

 

Their desserts are phenomenal as well.   I have a favorite: the peanut butter parfait.  It consists of vegan chocolate chips, whole grain banana bread crumbles (with almonds, coconut shavings, yummm), and the peanut butter "mousse" (made with agave, tofu, and vegan cream cheese-->I have a homemade recipe for this mousse that I will share sometime on this blog).  Being the pb fiend that I am, this is one of my all-time favorite desserts.  They have everything from cakes to cupcakes to brownies to oatmeal cream pies.  I've tried almost all of them; they are all delicious.

 I figured since I wouldn't be visiting Native for awhile, I had to get my favorite dessert as well as my favorite sandwich.  After I finished my lunch at home, I finished packing and headed to my last spin class of the quarter.  The theme was my favorites/personal pump-up songs.  The playlist will be on my spinning page on facebook; don't worry(:

Now, I'm home in the suburbs enjoying the company of my family and puppies.  I hope you guys had a fabulous Friday as well!



One of the best parts about being home is being with your babies.

This is Roxy; isn't she a doll? Look at that smile.

 

Meet Charlie.  He's a sassy diva.

Fueling Your Fitness: My Favorite Pre- and Post- Workout Snacks

Hi Everyone! I apologize for the delay in this post.  It has been quite a hectic week with finals and packing (as well as squeezing in a little time with friends to celebrate the end of exams!).  I'll be sure to post later tonight as well!

As someone who eats more small meals rather than big, snacking is basically where I get most of my energy from.  The reason I can eat so many snacks is because I try to make (mostly) good choices when it comes to what I eat.  If you ask any of my friends, I always have some sort of snack packed away with me (just in case), like a granola bar or pack of nuts.  The most important snacks in my day are my pre- and post- workout fuel. 

Knowing what works best for your body and what gives you the most energy is extremely important.  Try out a variety of snacks and see how your body reacts.  Some people can't tolerate dairy too quickly before a workout; some can eat it no problem.  It all depends on the person.  The most important thing is the get the proper nutrition that will help you get through your workout and then, afterwards, help you repair and rebuild muscle afterwards.  I do not advocate exercising on an empty stomach; the literature shows that you are actually using up your muscle rather than fat when you skip breakfast before a workout, for example.  Here is an interesting article about skipping breakfast before a workout by Self Magazine:
http://www.self.com/flash/fitness-blog/2014/05/fitness-morning-workout-mistake/

Without futher ado, here are some workout snack ideas!  All of these have the potential to be help you either fuel or rebuild and repair afterwards(:

Pre-Workout/Post-Workout:

• Greek yogurt (flavored or unflavored--Chobani is my favorite)
• topped with fruit, almonds, cacao nibs, cereal, you name it!
• Keep in mind that flavored may be a better choice (depending on the brand and sugar content) for pre-workout because of the carb-sugar-protein combination for fuel.  Unflavored/plain Greek yogurt just has the protein aspect.
•  Smoothie
• Base: yogurt, protein powder with water or milk, milk (any type)
• fruit (strawberry banana is my favorite--Get creative!)
• frozen is best for smoothies!
• ice, ice, baby
• almonds, cacao nibs, peanut butter, et cetera
• Lastly! Try a handful of spinach or kale. It increases the nutritional value of your smoothie by adding in a serving to half serving of vegetables in it.  If this is too weird for you, try gradually adding small amounts to test it out.  Spinach is a safer choice when it comes to first trying it (you won't taste it as much as the kale).
• Tip: Making a smoothie with fruit like blueberries, pineapple, strawberries, or raspberries really mask the "green" taste in your smoothie, if you are worried about that.
• Sweetener (if needed) 
• stevia, agave, cane sugar honey, et cetera (watch your portions!)
• you probably won't need it because the fruit you add should make it sweet enough!
•  Toast, crackers, or Rice cakes topped with...
• Hummus and veggies (peppers, carrots, cucumber)
• avocado and cucumber (try seasoning the avo with red pepper flakes, garlic salt, pepper, and italian seasoning-->so good!)
• peanut butter (or any nut butter) with sliced banana, apples, strawberries
• Banana/Apple slices with nut butters
• Trail Mix
• Be careful of added sweeteners and junk food-->aim for a trail mix that contains mostly nuts, dried fruit, and then some fun stuff (like pb chips, dark chocolate chips, yogurt chips, pretzels, and so on)
• avoid the ones with candy (like mini-pb cups or cookies), save those types of trail mixes for dessert!
• Cereal with milk 
• add fruit for more natural sugars and nutrition! (sliced banana and berries are my favorite)
• On-the-go Options:
• Protein or Snack Bars
• Kind Bars (pb and strawberry, pb and dark chocolate, almond and apricot, almond and coconut, they have great flavors!)
• for post workout, try to eat the ones with some protein
• Quest Bars
• I love EVERY flavor. (Favorites: cookie dough, cookies and cream, peanut butter and jelly, mixed berry bliss)
• Luna Bars
• Kashi Bars
• Trail Mix or nuts
• crackers, apples, bananas, and peanut butter
•  dried fruit (unsweetened)

If you want any brand recommendations for powders, bars, et cetera, comment below(:  Enjoy!


 

Breakfast: Baked Banana Bread Oatmeal with Coconut Peanut Butter

Lately, my go-to breakfast has been oatmeal (especially when I am planning on work outing out soon after I eat).  I used to never eat it because, let's face it, oatmeal can be REALLY boring.

It is honestly one of the best pre-workout foods.  It is a whole grain, easily digestible carb that is the perfect fuel before a long run or spin class.  I also eat it when I am not working out that day; it keeps me (most of the time) full until lunchtime, which is a very rare occurrence (I'm ALWAYS hungry).

I am obsessed with peanut butter, and banana is also one of those great pre-workout foods because it has the sugar and carbs that give you energy for a workout.  It is also easily digestible.  Again, this recipe is super easy, which is great when you wake up drowsy but hungry!

If you're short on time, make the oatmeal first thing you wake up, then place it in the oven while you get ready for your day.  By the time you're done primping, the oatmeal should be baked and ready to eat!

There are 2 variations of this recipe: 

1. Baked Banana Bread Oatmeal (with Coconut Peanut Butter)

Ingredients:

• 1/2 dry oats (I used Quaker)
• dash of salt 
• 1/2 banana, mashed
• 1 stevia packet (sub 1 teaspoon of pure cane sugar or agave/ I don't like it too overly sweet, so add more if needed!)
• Keep in mind the banana adds sweetness on its own!
• 1 tablespoon of Coconut Peanut Butter (Earth Balance is the brand that makes this; it is my FAVORITE and really makes the dish so delicious)

• Sub any type of peanut butter, though! Some examples: chunky, almond, cashew, cookie, hazelnut, et cetera
• People with allergies can use soynut butter, sunflower seed, whatever works best for you!  I have people in my family with nut allergies, so I have tried these butters and they're all delicious.

Directions:

•  Preheat your oven to 425 degrees (or heat up your toaster oven-->what I used).
• Cook the dry oats on your stove top with water until it reaches a thick consistency.  I don't like my oats too water-y, so I start off with 1/2 cup of water and gradually add more if I need it.  
• Throw in that dash of salt when you start cooking them.
• Feel free to cook the oats in anything other than water; that is just how I always do it!  Other options are nonfat milk, almond milk, soymilk, et cetera.
• Once the oats are ready, put your oatmeal, mashed banana, and stevia in a bowl and mix them up completely.  
• Spray a ramekin with non-stick and place your ingredients in it. 
• Bake for 15-25 minutes, checking on the oatmeal occasionally. You will know it is done when you have a toasted crust on the top of the mixture.
• Top with 1 tablespoon of peanut butter.
• Enjoy!

Review:
This was the first time I have made the recipe above, and I was very pleased with the results.  It was a great way to mix up my regular oatmeal routine.  The crust was one of the best parts!  The oatmeal itself became very gooey and tasted like banana bread.  The peanut butter complimented it perfectly; I'd take peanut butter over frosting or syrup ANY day.

 2. Coconut Peanut Butter Oatmeal (for those of you who aren't banana fans/don't have souls)

Ingredients:

• 1/2 cup of dry oats
• dash of salt
• 1 tablespoon of PB2 (powdered peanut butter)
• 1 packet of stevia (or any other sweetener of choice)
• 1 tablespoon of Earth Balance Coconut Peanut Butter

 Directions:

• Cook the dry oats on your stove top with water until it reaches a thick consistency.  I don't like my oats too water-y, so I start off with 1/2 cup of water and gradually add more if I need it.  
• Throw in that dash of salt when you start cooking them.
• Feel free to cook the oats in anything other than water; that is just how I always do it!  Other options are nonfat milk, almond milk, soymilk, et cetera. 
• Place your cooked oats in a bowl.  Mix in the tablespoon of PB2 and sweetener.
• The reason I use the powdered is because it mixes well and gives the oatmeal an overall peanut butter-y base in terms of taste.
• Top with 1 tablespoon of peanut butter(: 

 Substitutions/Variations:
-any type of nut butter
-milk instead of a water base
-top with Greek yogurt
-sub applesauce with mashed banana
-nuts, berries, coconut flakes, cinnamon, sliced banana, cacao nibs, maple syrup, agave, dark chocolate, jams (no added sugar--don't use "sugar free" because they'll usually add artificial sweeteners like aspartame)
-My Favorite Variation: 1/2 tablespoon of peanut butter, 1 tablespoon of pb2, 1/2 tbs strawberry jam, and1/4 cup of raspberries (can you say pb&j oatmeal???<3)
-->Whatever you make your oatmeal with, make sure you get creative and be careful of portion sizes! It can be easy to drown foods in things like syrup or agave. 

Fitness: Posture, Form, and Patience is Everything!

Lately, I have noticed a lot of people foregoing their posture and form during workouts.   Whether I am people watching while working out at the gym, running by the lake, or teaching my spin class, this has been something I have been noticing the last few weeks.

I graduated physical therapy at Novacare today, which forced me to reflect a little bit about how far I have come since then in my fitness journey.  I feel that, through my multiple injuries since I started in October (tendonitis in the foot, IT band, hip problems, and knee pain), I have learned how to become a better athelete by focusing on my form and improving it as I continue to exercise.  I never thought of form as a big deal, but Novacare changed my opinion of this completely.  Finishing a workout is no longer my goal; it is now finishing it effectively.  I now realize how much I value good form, and I stress it with my students.  It will eventually help you avoid injury and give you a much more effective workout.

Here are a few tips I have for you all organized by the type of workout or machine you are using:

Running:

• Try to run engaging your core.   It will help straighten your back and keeps you from hunching when you become fatigued.
• Don't become overly reliant on your quads.  Many of my injuries came from this.  One way to fix this habit is by focusing on glutes during strength training in addition to doing things like running as if you are trying to kick dust behind you. 
• Try to increase your cadence.  Interval runs are great ways to do this.  It will create less impact on your joints.  I found that my posture improves when I run at a faster pace.
• Try running at your normal pace for 3 minutes and increasing your speed for 1 minute throughout your run.  This will condition you to, eventually, run faster.  Make this a goal for one of your shorter/training runs.

Spinning/Cycling (Form is very important in cycling, although it is one of the activities I find form is forgotten about the most.)

• Pedal with your heels, not your toes.  I repeat this over and over in my cycling class.  I learned the hard with with Charlie Horses that you cannot become lazy in this area if you absolutely despise that cramping sensation.  
• Keep a straight back; don't hunch!  Otherwise, you will strain your lower back.
• Try to elongate your neck throughout the ride.  Eyes straight ahead; don't stare at the ground (no matter how much you're trying not to focus on those intervals or heavy gear!) It will keep you from straining your neck and shoulders. 
• Maintain a stable upper body by engaging your core.  This will also help you with good posture as well.  Might as well get an ab workout during your cardio for the day, right?

Weights/Strength Training:

• Keep perfect posture!  Do not hunch or forget about your core, whether you are doing squats or lifting weights.  Just because you are not focusing on your core doesn't mean it is not important during that exercise.  You risk injury when you do not keep your posture in check.
• Plant your feet correctly on the ground as a stable base for lifting or strength training.
• Take your time.  Although you may want to finish your workout and get it over with, you risk injury.  Do not lift those handweights or bar too quickly; don't speed through those lunges.  You're feeling the burn for a reason. Embrace it! You'll enjoy your recovery time so much more.

General Guidelines for Cardio Machines (i.e. Stairmaster, Elliptical, Bike, et cetera):

• Do not become overly reliant on handlebars; they are for balance!  This is a sign of lack of core engagement.  It is also preventing you from getting an optimal lower body workout. 
• The only time I would advocate this is to prevent injury.  For example, if you have been having hip trouble and want to do the elliptical, using your upper body by pushing on the bars is a great way to create less impact on your hips.
• Keep good posture, and avoid hunching over.  You will strain your back and neck and possibly injury yourself, as mentioned previously.
• Overall tip: be aware.  Although it may be relaxing or easier for you to zone out during a workout, don't let it get to the point of risking injury.  It's not worth being out of commission.  The time during healing drags, I'll be the first to tell you!

If there is a specific workout or machine you have questions about or that I did not cover in terms of posture/form or just inquiries in general, comment below! I'd be more than happy to answer your questions(:

Eating Out: It's Froyo...I Mean Finals Week

I went on a frozen yogurt at Forever Yogurt date tonight with my darling Lisa.  We always go all out when we get it because it's our favorite; finals week means we needed to treat ourselves(:

Here is mine!

 

I can never stick to one flavor.  I got taro root, strawberry, chocolate, cake batter, and a little black greek cherry flavors topped with yogurt chips, dark chocolate chips, peanut butter chips, and cookie dough (my favorite).

Those are some happy froyo faces right there.  Aren't you glad I did my hair and makeup for you all?


Good luck to the rest of you surviving finals this week; remember, summer's just around the corner!