Pre-Long Run Dinner

I feel like I have been out of habit since October. Generally I eat according to what runs I have planned but I haven't done that for the last few months. I'm ready to get back in the habit. I planned for a long run today--16 miles. So, I needed some good carbs for dinner last night. What I came up with which may become a Friday night/pre long run routine was this: Homemade Pizza. For the crust I used Greek Pita bread. Just nice because everyone in my fam likes different stuff on their pizza. So pita, then a thin layer of spaghetti sauce, then sliced roma tomatoes, sprinkled with my favorite pizza and pasta spice mix, shredded mozarella, a few slices canadian bacon, then toped with diced red bell pepper, yellow bell pepper, zucchini, and yellow squash. Even my non-veggie loving hubby thought it was delish! Total calories are probably under 350 (200 of them just from the pita--so easy to cut that back if you wanted but again I was looking for easy to digest carbs). And it worked. I had a bagel with peanut butter for my breakfast and I was not hungry on my run. Happy day! I should take pictures. This blog would be so much better with pictures.

Oatmeal recipes

Ok, last post for tonight. Have I mentioned how much I love oatmeal for breakfast? One of my faves. Anyway just found a few recipe ideas and needed somewhere to save the link for myself. Here it is: http://www.ksl.com/index.php?nid=204&sid=19260040.

www.unconventionalkitchen.com

I mentioned my friend Des several times already... I love her whole food cooking classes. Anyway, she was featured on Studio 5 today demo-ing healthy snacks that your kids will love so I thought you should all check it out. I will tell you that I currently have the almond joys in my freezer (and I generally have the lara bars in my freezer too). The almond joys are so unbelievably good. I've taken a few sessions of her whole food cooking classes but I want to take them again. Anyone want to join me? So much more fun to go with a friend!!

RIPPED

SO one of my new years resolutions is to add weight training to my routine. I have really not done anything but run for about 3 years. Mainly because I have zero (possibly negative) coordination. I have tried ZUMBA but I suck. In college, my roomates (and best friends) dragged me to a power pump class once and they spent the entire hour rolling on the floor laughing at me. It took me oh aproximately 8 years to enter a class after that day. ;) And then, I don't know how to lift weights... how much, how little, what movements, how often etc.

Anyway, I'm working on it! So part of working on it is going to RIPPED at the gym. It's weights, it's intervals, it's lunges, squats, push-ups, it's plyometrics and kickboxking. I generally leave dripping sweat. It is awesome to feel like every single muscle has been opened up.

What I did not know--until tonight--is that the "D" stands for Diet and the Ripped USA website has a LOT of information on diet (don't think diet as in food restriction; think of diet as in lifestyle changes) for weight loss. That info is all here: http://www.rippedusa.com/diet-stabilize-start.html. Really good beginning food nutrion info!

P.S.

I'm headed to "RIPPED" class at the gym.... Loving that class!

Super Foods-Sweet Potatoes

In the middle of making dinner for tonight I mentally wrote this post. I hope I can translate what is in my head on to paper without making it sound like run on sentences... we will see. Anyway, I'm making sweet potato enchiladas with carmalized onions for dinner tonight. It's vegan--if that is what you are shooting for, it is to die for. If you are not, it is still to die for. I need to check with my talented friend Des to see if she wouldn't mind me sharing the recipe online. She includes it in a cook book that she sells here .

So, while I was cutting up my sweet potatoes I ended up with one too many sweet potatoes peeled; so, I made sweet potato fries as well for our afternoon snack. Sweet potatoes are so good! And, so good for you! Shaun T, the creator of Insanity, says that we should eat TWO servings of sweet potatoes a day for weight loss.

Sweet potato fries are basically fool proof. Cut them up, add some olive oil or coconut oil then add whatever spices or flavors you are craving. Today's fries where this: olive oil, salt and pepper, cumin, chili powder, and cinnamon.

Which can I add this--cinnamon--cinnamon is an underutilized spice in cooking. (My own opinion, my hubby doesn't love). Cinnamon is a great antioxidant. Also, when you are having a sugar craving it can trick the brain into thinking you are giving it sugar (since it is usually included in dessert/sugary baked goods). Add it to something naturally sweet like sweet potatoes and you really can fill that sugar need. My favorite thing to add cinnamon to is fall/winter soups. Especially chicken noodle soup. So yummy and tastes gourmet.

Anyway, the health benefits of cinnamon found http://www.organicauthority.com/health/11-health-benefits-of-cinnamon.html here and the health benefits of sweet potatoes found here http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html.

What super foods do you eat? I have a few go to's that I will share in the next couple of weeks. AND... do you have recipes with sweet potatoes to share with the group?? I would love to hear!!

Music Tracks

Sorry... this post is about 3 weeks late. Music can definitely affect your run. The tone, the speed, the beat, etc... So, I have some good old standards for racing which I will list below but depending on my reason for running for the day I will sometimes switch it up. Like for example, If I'm feeling sad or emotional I will listen to religious/inspirational music. I will run slow and focus on the words. It usually helps me to put life in better perspective. But, when I run to really run I listen to:

1. Jukebox Hero-Foreigner
2. Krazy-Pitbull Feat. Lil Jon
3. The Pretender-Foo Fighters
4. Blow-Kesha
5. The Chronicles of Life and Death-Good Charlotte
6. Disturbia-Rihanna
7. Long Road to Ruin-Foo Fighters
8. Gotta Be Somebody-Nickleback
9. Motorcycle Drive By-Third Eye Blind
10. How Far We've Come-Matchbox Twenty
11. If Your'e Going Through Hell-Rodney Atkins
12. I Gotta Feeling-The Black Eyed Peas
13. Left Coast Envy-The Startling Line
14. Live Your Life Feat. Rihanna-T.I.
15. Meet Me Halfway-The Black Eyed Peas
16. Because We Can-Fatboy Slim
17. Super Rad-Aquabats (thanks to Tami!!!)
18. Don't Let Me Get Me-Pink
19. Man In the Mirror-Michael Jackson
20. All for You-Sister Hazel
21. Lose Yourself-Eminem
22. Finding Me-Vertical Horizon

I start almost every race with Jukebox Hero. It gets me pumped. One caution with that song: it can make you start out too fast.

I Gotta Feeling is a good one to put near the end of your race, especially a long distance race... it helps me to visualize the end and how good it will be to be done! Plus it can pick up my pace when I start to drag a little.

I put "If You're Going Through Hell" around the middle of my St George Marathon and it was perfect because I was going through hell at that moment. I felt like the devil was chasing me through the desert.

I want to add "Stronger--Kelly Clarkson," "Party Rock Anthem-LMFAO," and "Brighter Than the Sun--Colbie Callet." Maybe "Firework--Katy Perry."

What songs get you going???

Beginning 10K Training Plan

Last weekend we did the first race of the year. St George is a glorious place in the winter. It was chilly but warm enough for shorts. Plus, this race was my first experience with an all girls race. I beyond love the idea and truly loved this race. It was a 5K, out and back course. 1/2 mile flat, 1 mile up hill, 1 mile down hill, and 1/2 mile flat. Bonus: I did this race with my sis and 2 great friends! Pictures to come.

Now that the 5K is done, my sis is training for a 10K. The Provo River 10K in 2010 was the first time I ever trained for a distance race ever. Before I thought, no way, I will never do a half marathon. But training for the 1oK got me thinking, ya, I think I can do this!

Anyway, for my sis... here is the beginning runner 10K training schedule I used from Runner's World Guide to Road Racing. I will make this plug several times I am sure but I love this book! Definitely worth owning.

Dinner

I made the most amazing Chicken Tortilla Soup for dinner last night. It was FULL of veggies! Plus, the recipe calls for the veggies to be pureed so my family "who doesn't like red peppers, and squash, and onions and... " had no idea they were included in the soup. We served this soup without the sour cream too and the taste was still fantastic. Major bonus is that the soup was huge! I have 3 jar's of soup in my freezer for later plus a container in the fridge for later this week. Recipe found here.

Morning Cereal

Found this info on steel cut oats... thought you might enjoy!

http://www.runnersworld.com/article/0,7120,s6-242-300--12820-0,00.html?cm_mmc=NL-Nutrition80168802022012-_-5%20Ways%20to%20Fill%20Your%20Cereal%20Bowl

Daily Kick in the Butt

I get email quotes and inspirations from Runner's World to my email. RW calls the message a "Daily Kick in the Butt." Today's was a good one and oh so true!!!

With the marathon, you don't swing for the fences on your first try. It's a race you've got to learn. It takes time to master the feeling of a marathon. --Keith Hanson, co-founder of the Hansons-Brooks Distance Project

Recipe Planning

So what are your weekly menu's looking like this week and/or next?? I'm looking for ideas.

New Favorite QUICK Breakfast

Steel cut oats. Ok, so steel cut oats are not quick as a general rule. But, I will make a pot of steel cut oats while I'm cleaning the kitchen or making other food and have an open pot. It just makes sense. Then I save the cooked oats for the morning. So here is the real recipe:

1/2 cup already cooked steel cut oats
1/2 granny smith apple cut into small chunks
1/4 cup rice milk or almond milk or water or regular milk--whatever you prefer
dash of cinnamon

Put all of it in a microwavable bowl and microwave for 1-2 minutes. When it comes out add 1 T peanut butter and 1 tsp pure maple syrup.

Make this for your hubby before he leaves for work in the morning and he will swoon! Eat this about an hour before a long run and you will stay full the whole time! So delish!

Recipe for Lara Bars

We have been super focused on food and diet here at the Trejo house the last few weeks. Bjorn is helping his mom out with her latest business adventure. She has been a personal fitness trainer/consultant for years but she is now trying to train people online to broaden her market. Bjorn is her ginnea pig. So, I just spent a good deal of the night watching video's on The Dr. Oz show. Dr. Oz interviewed the "Fit 2 Fat 2 Fit" guy and the video's are posted. So interesting!! Then I checked out his list of 99 items to put in your grocery cart... Good stuff!! Anyway, one of the biggest challenges personally is to not get too caught up in the "food noise." I really do spend too much time worrying about it. I just have to remember healthy, whole foods and the body will take care of the rest. So here you go! Homemade Lara Bars! From Des at www.unconventionalkitchen.com.

Very Cherry Bar
1/4 Cup chopped dates
1/4 Cup dried cherries or dried cranberries
1/3 Cup whole pecans, almonds or walnuts
1/8 teaspoon cinnamon

Set out parchment paper or seran wrap for wrapping bars after you are complete. Place the dates and cherries in a food processor. Pulse until processed to a paste. Transfer paste to medium bowl (don't clean out processor).

Add nuts to the processor and pulse until finely chopped. Add nuts and cinnamon to the bowl with fruit paste. Use fingers to knead nuts and paste into a ball. You may need to add a little bit of water to get the bars to hold together well enough. Divide ball in half or in threes and form bars. Can also roll them into little bite size balls. Store in fridge or freezer.

A few variations

Apricot-Almond: use 6 T coarsley chopped dried apricots and 2 T dates; use almonds for the nuts
Tropical: use tropical fruit bits; use raw cashews for nuts. Add 1/8 t ground giner, 1/2 t finely grated lime zest and 1 t fresh lime juice to the mix.
PB&J: use 1/4 cup dried cherries or cranberries and 1/4 cup raisins or dates; use raw or roasted peanuts
Blueberry Bliss: Use 1/4 cup dried blueberries and 1/4 cup dates; use almonds for the nuts. Add 1/2 tsp finely grated lemon zest, and a drop of almond extract to the mix
Cashew Cookie Dough: use 1/3 cup dates for fruit and 1/2 cup raw cashews for nuts
Chocolate Chip Cookie Dough: same as cashew cookie but add 1/2 tsp vanilla extract, pinch of cinnamon and 1/2 ounce very finely chopped semisweet or bittersweet chocolate to the mix

I should add... my absolute favorite is the chocolate chip cookie dough. Except that I add a little too much water then add oat flour and some rolled oats. Totally tastes like a cookie. Frozen is best! If I had some protein powder on hand I might add some vanilla or chocolate as well...