Changing Things UP

Good Morning and Happy “Day Before Easter” Day! 

And yes, I totally celebrate the day before Easter.  Especially when it’s 80 degrees and sunny outside!

I wanted a chilled morning meal so I went with a yogurt mess!

• 6-oz. plain, fat-free yogurt
• 1 T. crushed flax
• 1.5 c. Kashi Heart to Heart
• 1/2 banana
• 2 T. walnuts
• sprinkle of coconut

Favorite way to eat cold cereal–no contest!

Nicole and I had made plans for a brisk morning walk and we ended up chatting our way through 5-miles.  It was such a great way to stretch those tight morning muscles.  Speaking of which, I was especially tight this morning.  I’m thinking it has something to do with yesterday’s bike ride.  Let’s just say that the foam roller is getting plenty of use these last couple of days.

Pre-walk, I snacked on some mixed nuts and an orange.

We also had plans to visit the Christmas Tree Shop and a Home Goods store which I was pretty excited about.  Dishes, pillows, mirrors, candles and more.  I came close to buying a couple of things but practiced some serious willpower.  I’m still saving every penny possible for a mid-April shopping trip.  As cute as the polka dot plates were, I know I’m more in need for some new summer clothes vs. new dishes.  Sad but true.

Lunch was eaten on the road and was totally yummy!  I piled high some lean turkey breast onto two slices of Trader Joe’s whole-wheat sourdough with a slice of American cheese, some sliced tomatoes & lettuce.  The best part which made this sandwich was the guacamole.  It was saturated–absolutely saturated–with garlic.  I also spritzed in some fresh lemon and a bit of salt & pepper.

I also packed along some raw veggie sticks to crunch on.

Misto Experience #2:

This is the second time in two weeks that my misto order at Starbucks has come back wrong…haha.  At least today the barista was really nice and the iced coffee was still delicious (at least they remembered to add the sugar-free vanilla and soy!) 

Nicole and I split a fruit cup from home too.

Afternoon Snacks:

I wish these pictures could capture all of the sounds and earthy smells of the woods mixed with pine trees.  When I walked far enough on the trail, there was nothing but the sounds of the wind blowing leaves across my path, with the occasional chickadee chirping softly.  My time spent in the woods this afternoon was positively one of the most relaxing experiences I’ve had all week.  Makes me happy just ‘re-thinking’ about it.

An early promise of apple tree leaves!

There’s also something peaceful about eating outdoors.  I swear my food tasted ten times better than it even does normally.

• Salad topped with white beans, carrot, cucumbers, red onions, tomato, sauteed asparagus and balsamic vinegar.  The sauteed asparagus was made with a bit of olive oil, sea salt, pepper and fresh lemon juice.  So fresh and delicious!
• Kashi Crackers and the last of the Irish Whiskey Cheddar
• Kalamata Olives

So.  Much.  Flavor.

Dad cleaned up the fire pit area today.

And now I’m snacking on a pineapple chobani with a handful of Galaxy Granola while sitting by the fire.

I think I could stay out all night–so peaceful!

Hope you’re all enjoying your weekend!!!!

Question: Favorite thing about Easter?  I love how relaxing it is.  Kind of like Thanksgiving in a way.  It’s all about the family, friends and good food.

Changing Things UP!

So I’ve been contemplating how I want to go about doing this lately and I finally decided to change things up a bit.  Nothing major.  But instead of posting everything I eat, I’ll be posting highlights, thoughts, ideas, recipes, opinions and the occasional nutrition/fitness article.  In other words, it will be a lot like how my old “weekend posts” used to be.  Filled with all of my favorite things vs. every single thing.   That’s kind of the direction I had wanted the blog to take in the very beginning but now I’m ready to make it official.  I’m really excited because it’s going to give me more chance to read your blogs and will hopefully spark some new creativity within myself.

Dining Al Fresco

I swear Runner’s World has spies that are constantly checking in on me.  Each month seems to have at least one article that is totally directed to me.

Example:

Injured?  Yes!  Prevent muscle soreness?  Yes please!  Would like more sanity throughout the whole healing process?  Yes!

I’m normally not one for reading while eating, but it was kind of fun browsing through a fresh new magazine while scraping down a peanut butter jar.

• 1/4 c oatbran
• 1/4 c. wheat bran
• cinnamon, nutmeg and cloves
• 1/2 banana
• 1 c. milk + 3/4 c. water
• after oatbran is cooked: pile an almost empty peanut butter jar (this one probably had about 2 T.) and top with a bit of Galaxy Granola. 

YUM!

Mmmmighty Mmmmaple!

I’ve been wanting to try this flavor for a while, and Natures Path offered to send me some samples (YAY!)  I decided to eat 1/2 of this bar before going for my morning bike ride.  It was intensely sweet and smelled & tasted just like a maple sugar candy.   It was a little higher in sugar than I would like for a snack, but it would be perfect as a dessert/snack after lunch.  I especially loved how chewy and sticky the texture was! 

I think a small peice of it may find its way into a morning bowl of oats.

My bike ride was fun!  I flew through puddles and fields, for a total of 11.5 miles.  Being active outdoors made for a nice change of pace from my regular routine at the gym, and my legs felt so free and loose (especially since I was wearing shorts—summer, here I come! )

Once home, I scrambled to get ready for my Physical Therapy appointment and brought along the other 1/2 of my granola bar and an apple.

Speaking of Physical Therapy, I’m on the verge of stopping (I’m saying ‘on the verge’ because it takes me forever to make final decisions ;) )

I called to cancel Monday’s appointment, and from that point on, I’ll decide if I want to stop for good or not.  I just haven’t been noticing any progression in what we’ve been doing.  Most of the exercises are ones that I can do at home.  I know I have to strengthen my hips.  I know I have to stretch out my quads and strengthen my VMO.  I know I have to continue my running hiatus for a while longer.  Now it’s just about waiting and keeping up with the exercises!

I think I may have just made my final decision. ;)

Lunch was eaten al fresco!!!

It was a gloriously summer-y lunch filled with lots of flavors!

• mesculin mix
• 1 carrot
• 1/2 cucumber
• 1/2 tomato
• red onions
• toppings: a generous scoop of homemade garlic hummus, roasted brussels sprouts, and a scoop of homemade lobster (!!) salad and a spritz of balsamic vinegar + orange juice

My Memere and Pepere bought my dad a can of Wild-Caught Canadian lobster for his birthday and dad was nice enough to share (I told him that if it were mine, I’d probably just eat it straight out of the can…haha. )  The lobster was so sweet and delicious.  I only added a tiny bit of mayo and celery to the mix—gotta let the lobster shine for itself!

+ some homemade oven-roasted potato fries on the side 

For dessert, I had the last of the strawberries

Afternoon snack: 1/2 a whole wheat english muffin with a tsp of peanut butter

…with an iced coffee (1 c. cold coffee, 1/2 c. milk, 1 tsp sugar).  I don’t know why, but there’s something about Friday that makes me want an afternoon cup of coffee.  You think I’d want it more during the week when I’m running around like a mad woman.

But honestly, I need to start brewing decaf.  I just love the taste of coffee and could oftentimes care less over whether there’s caffeine in it or not (except for my morning cup of joe!)

The sunny afternoon continued, and I was so incredibly productive.  Somehow I managed to keep myself glued to my laptop, and found myself catching up on so many different assignments.  I love when this happens!

I was so productive that I had the time to sneak outside for a brisk 3-mile walk in the sun.  I feel so saturated with vitamin D.

A real sign of spring/summer: the chairs are out on the deck!  I can’t wait until the table is back and there are flowers hanging off the plant hangers.  Then it will truly be official.

I don’t think anyone was feeling like making dinner tonight so we decided to order a large veggie supreme pizza from the local pizza barn.  Perfect for a Friday night!

Pre-pizza, I snacked on a side salad to fend off the growls before dinner arrived.

PIZZA!

I went back for seconds and felt content and satisfied.

Tomorrow I have a busy (but fun!) day planned with Nicole.  We’re checking out some home good stores after going for a morning walk, hitting up a starbucks (of course!) and giving the kitties a bath.

Happy HAPPY FRIDAY! 

Question: When does it ”officially” feel like summer to you?  First day of wearing flip-flops?  Increasingly being more active outdoors?  Going to the beach?  I’m probably a little early in asking this, but it was 73 degrees here today and I can’t help but think summer!!! :D  To me, summer is official once I’m wearing shorts, eating outdoors and going for after-dinner walks because I simply can’t get enough of the glorious sunshine.

MIA!

Eeeks!  Homework overload!!  I’ll be back tomorrow!

In the meantime, I’ll leave you with a lil’ bit of summer:

Hope you’re enjoying some gorgeous sunshine (and maybe strawberries?) where you are too!

keepin’ things organized.

I can not remember the last time that I’ve been this busy!  It seems to come at least 2-3 times during the semester, and results in a brain overload.  What would I do without my organizer?  Even then, things seem to slip through my mind as I subconsciously categorize what’s important and what can be forgotten.

Take today for example.

I had a Journal due in my Nutrition Counseling class, which I’ve been preparing all semester long.  But did I remember to print it out and hand it in today?  No.  It slipped through the cracks as my two presentations on “Cancer” and “Coconut Fats” topped my rank of importance.  Thankfully, my professor was totally understanding and told me to just hand it in next week.  Thank goodness for understanding professors.

Thank goodness for relaxing mornings too.  They keep me sane on the busiest of days.  Simply giving myself those 15 minutes of “Sarah?  Just breathe.” time makes a world of difference.

This morning’s bowl of oats was all about the toppings!

• 1/4 c. oatbran
• 1/4 c. wheatbran
• 1 c. milk + 1/2 c. water
• cinnamon, nutmeg and cloves
• 1/2 banana
• toppings: 1/2 banana (sliced), 1 T. crushed flax, 2 T. walnuts, 1 T. Galaxy Granola, drizzle of pure maple syrup

My packed lunch was yummy today.  Although I’m not really feeling the sprinkled mozzarella.  I like my cheese to be sharp and strong–otherwise I don’t really taste it!

Still, the salad was delicious.   I especially loved the orange slices cut up.  Not only does this aid in iron absorption (important for vegetarians or semi-vegetarians!) but it also adds a nice touch of sweetness and flavor.

• mesculin greens
• 1/2 tomato
• 1/2 cucumber
• 1 carrot
• 1/4 c. black beans
• 1/4 c. 2% mozzarella cheese
• 1 orange, sliced

On the side I had the last of the Doctor Kracker Seeded Spelt.  Sad!  I need to buy some more of these soon!

Afternoon snacks were eaten in Counseling class.  I was rushing around this morning, not really sure what to bring.  At the last minute, I grabbed a snack that always works for me: mixed nuts and an apple.   I’ll never get sick of this combination.

I also had 1/2 a mango in class, which my professor brought in for the class snack.  I haven’t had mango in ages and it was totally delicious!

Once home, I was ready to ravage through the cupboards to eat anything that crossed my path.  The solution?

Soup!

Usually I’ll munch on some raw veggies to keep my mouth busy while preparing dinner.  But tonight I was lucky enough to find some leftover carrot soup from my Dad’s birthday party.  Score!  I ate it cold—gazpacho-style!

Even more veggies were consumed in the form of beet greens.  Do not throw these nutritious beauties away, people!  They’re so tender and flavorful, and are super easy to sautee.  I just threw mine into a pot, added some garlic powder and a bit of lemon, and sauteed until they wilted.  Beets really aren’t too expensive when you consider that you can eat virtually the entire bunch!

For the entree, I had a chicken broccoli stir-fry on top of brown rice that is from the back of an old Minute rice container from way back when.   Eaten with chopsticks to slow. me. down.

Chicken Broccoli Stir-Fry

• 1 lb. chicken breast strips
• 2 T. oil
• 4 c. vegetables (broccoli florets, pepper, strips, sliced water chestnuts, etc.  be creative! )
• 1-1/2 c. chicken broth
• 3 T. soy sauce
• 2 T. cornstarch
• 2 tsp brown sugar
• 1 tsp garlic powder
• 3/4 tsp ground ginger

1. Stir-fry chicken in hot oil in large skillet until browned.  Add broccoli, pepper, water chestnuts and any other veggies.  Stir fry until crisp-tender.
2. Mix broth, soy sauce, cornstarch, sugar, garlic powder and ginger; add to skillet.  Bring to boil; boil one minute.
3. Serve chicken and veggies over brown rice. 

Serves 4

+ a scoop of mint galactica coconut bliss for dessert

For a night snack, I had a yogurt-cereal mix.  I love having protein for a snack at night because it tends to keep me much more full.  But I love adding a bit of cereal for crunch and flavor too!

• 6-oz. yogurt, plain
• 1 T. crushed flax
• 1/2 c. Barbaras Shredded Spoonfuls

I have to go in early to school tomorrow to meet with my Cancer group for an upcoming presentation.  But I’d also like to fit in a good, sweaty workout too!  I think I’ll be heading to bed early tonight.

Question: Do you keep an organizer or are you one of those people who can remember everything without writing a thing down?  I am definitely one for writing everything down!  Otherwise, I’m pretty sure I would forget everything.

(p.s. The role-playing went really well in Counseling today!  I was super nervous and had to ask my professor for input at one point.  But once things started rolling, I felt fine.  Just goes to show you that it’s totally worth facing fears and putting yourself out there once in a while.   And all of your tips were awesome and super helpful, so a big THANKS for that! )

Playing With The Big Boys

One thing I do not like about the new gym are the two very defined sections.  Either you’re (a) a runner and pump it out on the treadmills (the ellipticals are off to the side because nobody only I use them) or (b) you’re a hard-core weight lifter and spend time on the other side of the gym.  Today I traveled away from my safety zone known as the elliptical and walked to the other side.  Oh the drama!

I will say that the weight machines were pretty awesome.  I did some leg workouts to target my quads, since that’s how I’m working on getting over my ”runner’s knee.”  But it was incredibly awkward to be surrounded by big buys with big guns who looked as if they were Arnold impersonators.  Seriously.  

Maybe someday I’ll work up the courage to start on the free weights near the mirrors like the big boys do.  You never know.

Last night I prepared a chocolate lover’s breakfast cookie and added in 1/4 c. wheat bran. 

This cookie was so dark and delicious!

I needed this coffee this morning!

In addition to my morning rendezvous at the gym which included 30 minutes on the elliptical and a bit of leg exercises, I also spent some time really stretching out my quads on the foam roller.  And I now know what my Physical Therapist (or Physiotherapist, whch Sarah mentioned is the way they call it in Canada—I totally like it better that way! )  meant by letting the knot work itself out by holding the foam roller over a tender spot for a few seconds.  I could literally feel the knot wooshing out as I slowly rolled over my quads.  Was it painful?  YES!  But I also felt like a million dollars afterwards, which totally made up for the temporary torture.

Cashew roll-up for the drive to school!

• 1 T. cashew butter
• whole wheat wrap

Tuesdays are the perfect day for salads. I have a good 20 minutes to eat between Nutrition Problems in the U.S. and Principles of Management—plenty of time to crunch!

• mesculin mix
• 1 carrot
• 1 tomato
• 1/2 cucumber
• toppings: 1/3 homemade garlic hummus, splash of balsamic vinegar and a spritz of orange juice for the zing

Garlic hummus is such a fun salad topper!

Packed with my favorite flavor of Doctor Kracker: seeded spelt.  Very “buttery-tasting” and crunchy! 

Library snacks: apple, orange and some mixed nuts! 

Soup du jour!  And one of my personal faves.

VEGETARIAN BLACK BEAN SOUP

1 cup chopped onion
2 garlic cloves, minced
1 can (14-1/2 ounces) vegetable broth, divided
2 cans (15 ounces each) black beans, rinsed and drained
1 cup diced peeled potato (or unpeeled red potatoes)
1/2 teaspoon dried thyme
1/2 teaspoon ground cumin
1 can (14-1/2 ounces) diced tomatoes, undrained
1/4 to 1/2 teaspoon hot pepper sauce
2 green onions, sliced

1. In a saucepan, bring the onion, garlic and 1/4 cup broth to a boil. Reduce heat; cover and simmer for 6-8 minutes or until onion is tender. Stir in the beans, potato, thyme, cumin and remaining broth; return to a boil. Reduce heat; cover and simmer for 20-25 minutes or until potatoes are tender.
2. Stir in tomatoes and hot pepper sauce; heat through. Sprinkle with green onions. YIELD: 6 servings

Nutrional Analysis: One serving (1 cup) equals 173 calories, 2 g fat (trace saturated fat,) 10 g fiber, 10 g protein

With the last of the kashis for crunch.

There was one slice of chocolate cake left from dad’s birthday party, so I slivered off a teeny slice with a scoop of Mint Galactica Coconut Bliss.  Pure bliss.

I’m a bit anxious for tomorrow’s Role-Playing session in Counseling.  I’m supposed to be the counselor for someone pretending to have Type II Diabetes.  Have to say, it’s a bit nerve-racking—especially in front of an entire class!  I plan on re-reading the materials and getting an idea for what I should focus on, which always reduces the nerves. 

“To do your best is all you can do”—Audioslave.

Off to make a snack and catch some Biggest Loser!

Question: If you’re a gym-goer, where do you find you spend the most time?  Or do you liven things up with a ton of variety?  Definitely the ellipticals!  I’m trying to branch out a little at a time though.

OR

Question: How do you mentally prepare for something that is personally challenging for you?  I prepare for the worst case scenario but hope for the best all at the same time.

Goodness Gracious, Greens and Garlic

I was lost in a deep, blissful dream when suddenly the alarm clock went off…”beep, beep, beep.”  I threw up my hand to shut it off and accidentally flung it across my room.  Or was it intentional?  Nobody will ever know for sure.    I still got up and out of bed though.  Monday mornings, 8 o’clock sharp = physical therapy. 

I made a serious breakfast for a seriously sleepy morning.   Into a mixing bowl:

• 1 whole egg + 2 egg whites
• 2 T. crushed flax
• cinnamon
• 1 T. raisins
• splash of milk

…heat a pan and dunk 2 slices of whole wheat sourdough bread into the mix.  Throw onto the hot pan, let cook thorough, flip, and cook other side until lightly browned.  Top with a small spoonful of strawberry jam, a scoop of peanut butter and 1/2 a banana.

Sometimes I forget that there are eggs in French toast, and wonder what I’ll have for protein on the side to keep me full.  Silly me.  The eggs might not be overly noticeable, but they definitely keep me full!

Over the weekend, I’ve been seriously considering whether or not I want to continue Physical Therapy.  Part of me is frustrated with moving along at a snails pace.  Sometimes I wonder if the whole process could go just a little bit faster, or if I could find all the exercises that they’re showing me online anyways.  I’m giving it one more day (Friday) before I decide. 

Regardless, I’ll of course be continuing all the exercises along with including some new ones.  I spent a good part of my morning gym time on the leg machines.  I never thought that I’d be spending time on leg machines as a runner, but there are definitely certain leg muscles that running doesn’t target.  It’s nice to be feeling stronger in different areas.   When I came home, I rolled-rolled-rolled on the foam roller and found some serious tight spots.  My physical therapist made a point about telling me to make sure that when I find a tender spot on the foam roller, to hold it there for a few seconds until it works its way out.  OUCH!  But awesome all at the same time.   I felt like spaghetti after.

Lunch was filled with greens and garlic.  I did not hold back on either.  I made my usual dressing (tsp each of olive oil, balsamic, orange juice) and doused on the garlic powder.  Then I reheated the last of the lentil taco mixture and called it lunch!

The kashis on the side were yummy as always, but the green olives and the kalamata olives made my meal.  Kalamatas are so strong but their texture is awesome.  These are so meaty!

An orange and a cup of chocolate mint tea satisfied the sweet tooth.

Afternoon snack to finish off the last of my spinach: 1/2 banana, 4 icecubes, 2-1/2 c. spinach, 1 c. milk, splash of vanilla, Galaxy Granola.)

Check out that froth!

My garlic and green theme continued with dinner.  A zucchini & summer squash saute found its way onto my plate, as well as a sweet potato with hummus.

A mountain of super garlic-y hummus, that is.   Just like with lunch, I did not hold back from pouring the garlic powder into a blend of chickpeas. 

• 1 (15 oz) can garbanzo beans
• 1 T. olive oil
• 1 T. lemon juice
• cumin (about 1/4 tsp)
• cayenne (just a pinch)
• splash of water to thin mixture out
• garlic powder—do not hold back!

Dessert was a peice of Endangered Species Milk Chocolate with peanut butter smeared on top!

I have such a busy night!  I can’t get over how busy these last weeks are going to be for school, and I’m starting to really experience some major signs and symptoms of senioritus.  Eeks! 

I leave you with a favorite muffin recipe of mine, which I’m always eating on this blog but have never shared.  It’s awesome as an oatmeal topper, smeared with peanut butter, eaten by itself or as a topping for yogurt.  Love it!  I found the original recipe on Recipezaar from Juenessa, but did a fair share of tweaking!

Whole Wheat Pumpkin Raisin Muffins—optional: add in some walnuts or chocolate chips

• 1 c. whole wheat flour
• 2/3 c. white flour (I have made it with all whole wheat before, and it still comes out yummy but a little less moist)
• 1/2 c. sugar
• 1 tsp baking soda
• 1 tsp ground cinnamon
• 1/4 tsp. nutmeg
• 1/2 tsp. cloves
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1 c. canned pumpkin
• 1 large egg
• 1/3 c. water
• 1/4 c. olive oil
• 1/2 c. raisins

1. Combine dry ingredients (up to and including salt)
2. Combine wet ingredients.
3. Stir dry ingredients with wet ingredients just until moistened (do not overmix)
4. Fold in raisins with rubber spatula.
5. Spoon into 12 sprayed muffin cups.  Bake at 350 for 22-25 minutes or until toothpick inserted comes out clean.
6. Cool for 10 minutes.  Remove and place on wire rack.  Cool completely.

Calories: 161
Saturated Fat: 1g
Fiber: 2g
Protein: 3g

Freezes well!

Question: When it comes to garlic, do you prefer more or less?  Okay, I realize that this is kind of a broad question, depending on what you’re eating.   But in general, I’m definitely one for adding on a ton of garlic.  Same with onions.  The more the merrier.   Although that being said, I use garlic powder all the time, but rarely use the “real thing” unless the garlic will be cooking down for a long time (like in a spaghetti sauce.) 

Hope you’re all staying dry wherever you live…it’s raining cats and dogs out there right now!

Birthday Bash!

Sometimes I forget how yummy oatbran is, all by itself.  Usually I combine it with my morning oats but not today.  It was so creamy and soft!

• 1/4 c. oatbran
• 1/4 c. wheatbran
• 1 c. milk + 1/2 c. water
• 1/2 banana
• toppings: 1/2 banana, serving of mixed nuts, 1 T. crushed flax, drizzle of Vermont maple syrup

I felt as if I were on top of a mountain, backpacking. :mrgreen:  This is such a warm, rustic-feeling breakfast.

After the morning church service, I love heading out for a walk.  Today I went out for a brisk 3-miles and followed up with a quick lunch so I could start getting ready for a) my dad’s birthday and b) giving Stitch a bath (poor thing!)

Lunch was easy to throw togethers, since it was leftovers from yesterday.  First I topped my salad with some of the lentil taco mix…

And then rolled up some into a whole wheat flat wrap…so yummy!

Afternoon snack while washing the kitties…

Time to PART-AY!

It’s my Dad’s 52nd birthday!

Check out the cute little tool box that Nicole brought over for him.  Perfect for storing screws, nails…or salt and pepper shakers. (somehow I think my dad will prefer the former )

Matthew and Kelsey came down too…it was so nice seeing them both again!

We planned out a 7-course meal for my dad, which started with an awesome cheese from Whole Foods.  This was a delicious Aged Cheddar with Irish Whiskey.  After letting it sit out to room temperature for about 30 minutes, it was really soft and super flavorful

On the side there were also some green and kalamata olives.

Second course: fruit salad!

It was fun standing around the cheese and fruit platter, just chatting with everyone. 

We leisurely moved on to the next course: a side salad.

Nicole was in charge of the next course, which was the bread.  She makes the best foccacia bread.  I was over her house when she was making it, and the entire kitchen was absorbed in the smell of rosemary and olive oil. 

I made the herbed carrot soup from Moosewood Cookbook.  This is one of my favorite vegetable puree soups because it’s super flavorful and really easy to make as well.  Very rustic.

Mom was hard at work making the entree, a shrimp fettucine.  Delicious!

She also made her special homemade chocolate cake with the whippiest white frosting ever. 

Sooo yummy!

HAPPY BIRTHDAY DAD!!!

I’m super tired right now!  I have an early morning tomorrow with physical therapy, so I think I’m going to hit the hay early tonight.   Hope you all had a lovely weekend!

Question: How do you usually celebrate your birthday (or is it always different?) 

playing favorites

I am such a creature of habit!

Yes, this is the same exact breakfast that existed yesterday morning.  And yes, I enjoyed it just as much—maybe more?

Hey, at least I mixed things up a little by subbing peanut butter for the cashew butter. 

With a big bowl of crunch and creaminess sitting in my belly, I was ready to get a move on with my favorite girl.

I threw on a baseball hat, some Old Navy active pants, and then took the literal 2 minute drive to her house.  We fit in a chatty 5-mile walk around town—I love long walks!  Walking is so much more enjoyable when it involves a walking partner.

I had all the right intentions of cracking down on some homework later this morning, but somehow it never actually happened (where does the time go on a Saturday?)  At least I finished a Case Study for my Counseling class, along with also finishing a few chapters in my Nutrition Counseling book.  I let my creative juices flow into my assigned journal while chewing on a super juicy orange.  

…and a bowl of turnips.  Random but tasty.

I hate playing favorites, but lunch was definitely—yeah—a favorite.  Favorite Runners World recipe.  Favorite lentil recipe.  F-A-V-O-R-I-T-E.

Lentil tacos topped with 2% cheddar cheese, eaten burrito style with a whole wheat flat wrap.  This particular batch came out a little more runny than usual due to adding a bit too much water (whoops!)  but I kind of liked it that way.  I mean, really, a messy taco is just part of the fun!

I had a nice big salad on the side with some basic greens, tomatoes, cucumbers, carrots and black olives.  I promptly topped it with a scoop more of lentils after finishing my burrito.  Love taco salads!  

So I had quite the experience at Starbucks this afternoon. 

First off, you all know that my signature drink is the soy misto—half steamed milk, half coffee.  Today I asked for this signature drink of mine and received a cup with a big foamy head and a tea bag.  What?

I didn’t want to make a fuss, but I also didn’t want to accidentally take someone else’s drink.  So I politely asked if this was my soy misto.  The barista annoyingly looked my way and nodded, explaining to me that a misto contains an Earl Grey teabag with steamed milk.  I felt a little grossed out about having earl grey in my soymilk, but was almost ready to walk away with it anyways.  Then she blurted out, “why?  how do you make a soy misto?” in an annoyed tone. 

Then the other girl who took my order came over and tried to clear everything up.  She even called the manager to clarify what a misto was!!  The barista plopped my actual misto on the counter after the manager said it was half steamed milk, half coffee.  Geez, Louise.  So awkward!!!

My misto was yummy though.  

I also had a sweet, juicy nectarine.

Nicole had me over for dinner tonight and look who I had for  a date!  What a handsome little man.   He was such a lovebug today.  He wouldn’t stop making his little purring noises and rubbing up against my leg to get some attention.  Such a cutie.

On the menu?  One of my favorite soups (there I go playing favorites again!)

Split pea!

The split peas burst when they’re cooking, which creates a creamy, luxurious bowl of soup.  And Nicole makes the best split pea soup I have ever tasted, hands down.

The Black Bean Challenge finale will be posted tomorrow night!   Just let me know where you posted your black bean recipe this past week, and it will be part of the official Black Bean Post.

Time to make a night-time snack.  Tomorrow is my dad’s birthday, so we have a big bowl of mixed fruit sitting in the fridge.  I may dig into that, along with a bowl of cereal.  Decisions, decisions.

Question:  What is your favorite soup?  SPLIT PEA!  And black bean, which I totally should have made for this week’s black bean challenge.

Friday Morning

One of my favorite things about Friday mornings is that I can sleep in.  Instead of getting up at my normal 6 this morning, I lay in bed listening to the raindrops fall on the roof until 7.  It felt so luxuriant!

Another one of my favorite things about Fridays is that I can slow down and enjoy breakfast at a normal pace!

• 1-1/2 c. Natures Place Blueberry Cinnamon Cereal
• 6-o. plain, fat-free yogurt with 1 T. crushed flax
• 1/2 banana, sliced
• scoop of cashew butter
• sprinklin’ of coconut flakes

Somehow, yogurt always seems more filling with cereal than milk does.  Has anyone else experienced this?

I was planning on a morning bike ride but the 25 degree weather turned me into an instant wimp!   I can run in these temps, but biking?  Not so much!

The gym was my back-up plan, and I fit in a good, sweaty 4-miles on the elliptical.  I’m finding that I enjoy the elliptical more when I mix things up.  Today I focused on intervals, with a mix-up of speed, backwards pedaling and arms off the handholds.  Dare I say that it was actually fun?

After my workouts, I have been absolutely craving green monsters lately!  Thank goodness for that big box of organic spinach sitting in my fridge. :D  Today’s mix: 1 c. milk, 1/2 banana, 3 c. spinach, 4 icecubes, splash of vanilla.

I ended up taking my Green Monster to-go so that I could dash off to Physical Therapy.  It’s hard to tell if my knee is feeling any better, and I’m still afraid to run on it as this point.  Until I feel no pain while walking–especially downhill–I don’t plan on running.  But I still have goals to run a 5k by the end of summer.  

Once home from PT, I was off again to drive mom to work.  I took my sandwich to eat on the way.  I simply mashed together a can of sardines in water with honey mustard and pepper, and sandwiched it between two slices of whole wheat sourdough bread with some lettuce and tomato. 

I’ve said it before, and I’ll say it again…sardines are such an awesome (and cheap!) source of healthy fats and protein (and calcium! )  Love them!

On the side, I brought an apple and some carrot sticks for crunch.

Mom treated me to a vanilla soy au lait which was such a creamy treat for the ride home.

My lunch and warm, milky treat kept me full for a good 4 hours.  That’s what I love about whole grains and protein-packed lunches.

I wanted to spend some time in the sun before dinner so I first grabbed an orange and a handful of mixed nuts before heading out for a speedy 2-mile walk.  No knee pain!  It felt good to enjoy a walk without pain.  I thoroughly enjoyed each minute of sunshine.  That’s one thing I miss about spending more time at the gym vs. running outdoors—this girl needs her fresh air!

Dinner was super easy and started with a slice of reheated pizza.

One thing I hate about reheated pizza?  Soggy crust!

Not so with this brilliant technique that I learned from Alison at Mama’s Weeds.  Simply put a non-stick pan to medium heat, throw on the pizza slice…

…and cover with a large pot cover to capture the heat.  The crust comes out super crispy and the cheese gets a chance to melt.  It might even taste better this way than it does when it first comes out of the oven.  Yum!

I also roasted 1/2 a cauliflower, 1 onion, 1 carrot, garlic powder, paprika and a tsp of olive oil in an oven set to 425 for 25 minutes (mixed halfway through.)

This brilliant mix roasted veggies was piled on top of a bed of lettuce with 1/2 c. black beans and a splash of balsamic.  I could not stop mmm’ing.  Sweet veggies with balsamic?  Mouthwateringly scrumptious. 

Off to make a snack and catch the rest of Jamie Oliver’s new series on ‘abc’…it looks great!

Question: Is anyone else watching this series?  Thoughts on it?

Question & Answer

Time to get to some questions and answers that you guys had over the past few posts!

Q: what does wheat bran do in oats? does it fluff up?

Wheat bran—the outer coating of wheat (kind of similar to that outer coating of an almond!)—is a great source of fiber (6g in 1/4 c.), protein (2g) and contains a ton of other important nutrients (vitamin B6, iron, niacin, potassium, etc.) 

I love adding it to my morning bowl of oats, partially because of the extra fiber and other nutrients, and partially due to the fact that it really does add some serious volume.  If you find that you’re hungry not long after eating your morning bowl of oats, or would like to add some extra fiber to your diet, give wheat bran a try!  Just add it in slowly and drink plenty of water.  Never add too much fiber all at once or you’ll feel the effect through bloating and stomach issues!

Q: I also am curious about wheat bran. What is the taste/texture like and how do you cook it?

The taste in and of itself really reminds me of that outer coating of an almond (in other words, it doesn’t taste like much! )  It doesn’t change the taste of your oats, and the texture won’t change much either.  It’s super easy to cook.  I add it to my oats during the last minute of cooking, or add it to my oats the night before when making “overnight oats.”  You can also add a sprinkle to your morning cereal or salad without cooking it. 

Q: Could you please post the instructions on how to do “Oats In A Jar”???

Love, love, l-o-v-e oats in a jar!  And best of all, it’s super easy to put together.   It’s as simple as it sounds.  Simply cook your oats as normal and fill up your almost-but-not-quite empty nut butter jar.  I prefer the oats to be hot, but overnight [cold] oats work well too.  So yummy!

Q:  Yes! Those bedtime snacks.  The reason I asked is because food is fuel, and if you are hungry before you go to bed, why eat because then you will be feeding yourself only to sleep?

You’re right—food is fuel!  

I strongly believe in intuitive eating, which means eating when I feel hungry and stopping when I’m full…regardless to the time of day.  I find that a small snack such as a bowl of cereal or yogurt (something higher in protein) keeps me full and content until the next morning.  Of course, it’s not good to feel starving by night either, because it probably means that I underate earlier in the day when I could have used the extra energy.

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Yummy Breakfast!

• 1/2 c. oats
• 1/4 c. wheat bran
• 1/2 banana, sliced
• 3/4 c. 1% milk
• pop above ingredients into fridge; next morning—add 6-oz. plain yogurt and top with 1/2 whole wheat pumpkin muffin and a big scoop of peanut butter

I was surprised over how fresh my legs felt at the gym today.  If I had the extra time this morning, I would have pumped out a few more miles on the elliptical.

• Elliptical: 3-miles—I made it fun and interesting by changing speeds, directions and arm movements (letting go of the hand grips periodically to mimic more of a running motion)
• Treadmill: 1-mile leg loosener
• Elliptical: 1-mile of s-p-e-e-d.

I followed up with some icing for the knees and a giant green monster: 1/2 banana, 4 ice cubes, 3 c. spinach, 1 c. milk. 

What was lunch today?

A big dish of cottage cheese.

Not! (although this is making me crave cottage cheese…haha)

I love saving these containers for transporting my lunches-to-go.  Today I added a hodgepodge of black bean madness:

• 1/2 c. black beans
• 3/4 c. brown rice, cooked
• 1 carrot, grated
• 2 T. walnuts
• balsamic vinegar
• orange juice
• cayenne pepper
• cumin
• garlic

I love mixing random ingredients together and having it come out flavorful and fresh.  The walnuts added such a fun crunch!

Packed with an apple!

+ some almonds, a cheesestick and an orange for the afternoon.

This afternoon I picked up a foam roller from Target (it’s like having a deep massage available all the time, whenever I need it most! )  Time to do some more research to figure out some new ways to use it, in addition to rolling over the side of my leg where I have some serious, serious knots. 

I also stopped by Whole Foods where I spent some time at the cheese counter.  I was looking for a special cheese for my Dad’s birthday party on Sunday, and the guy at the counter was offering me samples until I found one that I really liked (actually, I liked all of them, but he told me I should try a couple before deciding…no argument here.  They were all so yummy! ) 

By the time I arrived home, I was starving for dinner and started with a simple side salad.

Then it was time for pizza!! 

Topped with broccoli, onions, black olives and some mozzarella cheese.  Delicious!

Slice #2…reheated in a non-stick frying pan until the crust was nice and crispy.

Check out what else I picked up at Whole Foods!

A few months back, Coconut Bliss had sent me a couple free coupons to sample their delicious ice creams.  I used one of the coupons before Christmas, but the holidays meant there were always plenty of sweet treats around the house.  I wanted to  save it for a time when I really wanted a special treat, and today was that day!

I decided to try their Mint Galactica!

Favorite.  Flavor.  Ever.

Usually I don’t like chocolate chips in my icecream because I don’t like how hard they get.  Not so in this bowl of creaminess.  They chocolate peices were soft and thin, and the mint flavor was so fresh and light.  Soooo yummy!  I savored a small dish with my smallest spoon as a means of slowing me down.

+ night snack: 6-oz. yogurt, 1 T. flax, 1/2 whole wheat pumpkin muffin [the last of them!] and 1/2 a banana

Stay tuned for a weekend special knee injury/exercise post.  Even if you’re not suffering from knee injuries, these leg strengtheners will add some strength, toning and flexibility to your upper legs.  I plan on keeping them as part of my regular strength routine even after recovering from the knee injuries.

  Question: How much time do you usually spend making and eating breakfast?  A quick breakfast like cold cereal or overnight oats usually takes me about 15 minutes, but otherwise I’ll spend about 30 minutes making and eating my oats.  Weekends are much longer because I love a long, relaxing, drawn out morning.