foodie fRiDay – vegetables in their glory

I have to be honest, I have not done a lot of cooking this week. However, I do have a few things to report back to you, and a menu tonight that involves something completely New to me!

Apparently I’ve been (am still) on a vegetable kick! Those Thomas Sahara Pitas I mentioned? That became the star of a delicious veggie-themed lunch yesterday…..

What’s stuffed in that thing?

Purple Onion + Grape Tomatoes + Baby Spinach Leaves + Light Italian Dressing

In hindsight, a little grated Parmesan Cheese would’ve been delicious. Ah, well.

You also see baby carrots (+ Roasted red-pepper hummus) and a Braeburn apple – which might be my newest fruit obsession. They’re So Good.

Add a 6 oz fat-free Vanilla Yogurt (protein + dairy)? And that was my balanced packed-with-fresh produce meal. YUM.

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Wednesday night I joined a few friends at Science Club – they have great happy hour specials, and also happen to be a Vegan/Vegetarian themed restaurant. I had been here once before, and grabbed one of the Green Garden Rolls:

We also picked the Hummus Platter (roasted-red pepper what? Yes, I’ll take it!) that is joined by their Pita bread. Tasty!

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I may or may not have “tweeted” about this menu-browsing, and was sent a reply about Vegan Cookies! Um, come again? I need to hear more about this…

Yet another reply provided a recipe. Behold, Vegan Banana Everything Cookies! This will be an experiment for the weekend – anyone with me??

1 very ripe medium banana
1/3 cup canola oil
2/3 cup sugar
1 teaspoon vanilla extract
3/4 cup plus 2 tablespoons all-purpose flour, or as needed
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
2 cups quick-cooking (not instant) oatmeal or rolled oats
1/2 cup chopped walnuts
1/2 cup chocolate chips (vegan, if desired).

1. Preheat oven to 350 degrees. Lightly spray two baking sheets with oil. In a mixing bowl, mash banana well. Add oil, sugar and vanilla, and mix with a strong fork. Add flour, baking soda, salt and cinnamon, and mix until just moistened.

2. Add oatmeal, walnuts and chocolate chips. Using your hands or a sturdy spoon, mix well, making sure oats are well moistened. (If dough is very slippery, add one or two extra tablespoons flour.)

3. Using clean, wet hands, re-wetting as needed, roll dough into balls slightly smaller than a golf ball, about 1 1/3 inches in diameter. Flatten slightly and place 2 inches apart on a baking sheet. Bake until lightly browned, 10 to 12 minutes. Remove from heat and allow to cool for 2 minutes, then transfer to a rack to cool completely. Store in an airtight container.

Yields: 2 dozen cookies

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On the Pre-Half-Marathon menu tonight?

Spaghetti Squash + Grilled Chicken.

This will be a first for me – I’ve never cooked SS and I’ve also never consumed it! Crazy, I Know. It was a “mission accomplished!” moment when I found one at Trader Joe’s for only $2.49. YES I’ll take that, thankyouverymuch!

I’ll report back next week!

bargain racing!

There is a good reason that most races are held between the Spring and Fall. This is it:

However, when a race is offered for less than $1 (actually, less than $0.50!) per mile? Well, I’ll be there. Along with about 10 others who are just as enticed as I am!

Saturday I’ll be running the Gar Williams Half Marathon – starting on the C&O canal in Maryland – for $5! Well, truth be told, I’ll be running it for free because I’m now a member of DCRR (as you can see). Awesome!!

Half marathon in the rain? Yup, been there. 13.1 miles in the snow? Let’s just say this will be an adventure….

Until then, I’ll enjoy the 50* forecast for our group run tonight and try to figure out a wardrobe that will suffice for Saturday morning!

repeating the laps

First order of business – I missed The Biggest Loser (TBL) again last night. After reading a few tweets, I thought I actually missed THE Finale. Ah!!

Just checked online today; it’s next week. Whew.

Looks like I did miss a good episode though – the contestants ran (completed?) a Marathon! I’ll definitely be checking that out as soon as it’s online.  Any thoughts on the episode? Let’s hear it!

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To the TRACK

Instead of indulging in my usual TBL viewing-fest, I was running circles around the track last night! There was a small group of us who had decided on this; group motivation? KEY for speedworkouts when they haven’t been on the agenda in quite some time.

Thanks to traffic and my poor navigational skills (there are two Whole Foods on Wisconsin Ave?! Now I know…), I was half an hour late. The only thing I missed was the warm-up; I used the first 800 to make up for this and avoid pulling any random muscles.

So, here we go…..800 x 6 – time – (pace)!

1 – 2:57 (@ 7:05)
2 – 2:41 (@ 6:20)
3 – 2:42 (@6:26)
4 – 2:42 (@ 6:26)
5 – 2:42 (6:26)
6 – 2:37 (@ 6:21)

Thoughts:

• I ran the last turn/straight-away faster when I knew someone was behind and/or next to me. I really thrive off of that competition! This is good and bad, but is obviously working just fine for a group setting.
• Keeping the legs in a SLOW jog after each repeat felt harder than the last 100m sprint! Geeze.
• I need to learn how to actually USE that Heart-Rate monitor I have. Seriously, anyone want to teach?
• Running 8 next time around? Whew, that’ll be tough….

Of note:

-My Garmin times weren’t always exact with the Timer, which is partly due to my inability to stop that thing Right when I cross the line. Ugh. Yes, I need to work on my watch-skills.

-This is the track from last week’s Mile Trial. It’s a little short, so these may not have been Full 800s. Maybe closer to 750-770? We’re still trying to figure that out.

Either way, it was a good workout! The paces, for me, were pretty consistent and I was happy with that!

We very slowly jogged a recovery lap after each repeat, then stopped to stretch and full recover (i.e. let our Heart Rates come back down). In my opinion, repeats are so much easier than intervals. Mentally I was a litle tired by #4, but physically I knew I had a few more in the legs.

Now, if I can just get them to finish a mile in that average 6:26 I see up there? That’s for another day, and a few more workouts on that oval…..

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Post Run Dinner: Salad (with a variety of veggies!) + Grilled Chicken + Balsamic Vinaigrette + Cup of Tortilla Soup

a la Whole Foods’ Cafe. YUM.

Tuesday Trials – Thankful edition

Thumbs UP!

Mizuno Running Capris – There’s no swoosh?! That’s right, I own non-Nike running clothes. Actually, I completely forgot I had these; they were a gift this summer, when  my legs would’ve protested against any such gear (Hot!). I found them a few weeks ago and finally wore them tonight. Verdict? I love them! Little pocket for my iPod or key in the front, ventilation along the sides (might not be ideal for the winter running; perfect for now), cute color (happens to be my fave….) and great fit.

Progressive Runs: I usually run negative splits; not always. My last three runs have involved a conscious effort to really pick it up at the end, making sure I finish fast and strong. During training runs, I rarely push the pace so much that I feel weak during those last few strides. I push it just enough so that I know I ended the run on a fast note, and I know that when the next race comes around the legs will remember what to do!

Group Run, Monday: 8:34 – 8:02 – 7:54 – 7:49 – 7:28 (0.3)
4.3 miles, 34:33, avg @8:02 m/m
and chatting the whole time – Making some progress here….

Thomas’ Sahara Pita Pockets: To prevent wasting half a loaf of bread last week (because of traveling), I picked up a six-pack of pita pockets instead. This isn’t a typical grocery-buy for me, but they’ve been making my lunch packing so easy! Chop up some veggies, spread some hummus on the inside, and dump them in. OR scramble some eggs, throw in some peppers/onions and salsa. OR grab a handful of lettuce, dried fruit, and slices of grilled chicken. So many options! Nutritional Plus: they’re made with Whole-wheat flour, only 140 calories, and pack 4g of Fiber. Yes, those are all deserving of a thumbs Up.

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No Fails this week!

Instead, I’m leaving you with some pics of what was a very relaxing, long and fun holiday weekend with my Family. I am so thankful; that we have the means to travel and see each other for holidays; that we’re all happy and healthy; that my grandma is still goin’ Strong at 88 and still volunteers her home and kitchen so we can all cook the foods we Love….

Her famous home-made banana pudding…

The Feast! Simple and Traditional.

Not pictured: dinner rolls, lentil salad,
Apple, Pumpkin and Pecan pies, lemon pound-cake

My 4-yr old Second cousin – aka Mini-me.
Take 19 yrs away and this is what I’d look like. No joke!
Her personality? That’s all my little Sis. It’s quite entertaining.

Yes, the white vino was delicious too.

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I survived the post-long-weekend Monday, and am finally getting caught up on all things internet over here! There’s a Track workout my the agenda tonight – which will likely be the death of me…..excited!

What did You try this week??

back on the belt!

It had been at least 4 months since my feet had hit that rotating belt; I have a good relationship with treadmills, for the most part, but this could go either way…

We opted for the hotel in Kansas – 2 bedrooms, 1 bathroom, and 7 adults (plus two kiddos!) doesn’t usually translate to pleasant. There was NO gym (what?!); instead, as hotel guests, we had access to the YMCA right around the corner. I’ll take it!

It wasn’t open until 7 a.m. on Thursday, which wouldn’t have left me enough time to run/get ready/head out the door with everyone else. There was NO running on Turkey Day for me – but I tried to make up for that…

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Day 1: Wow, it’s also been 4 months since I’ve been in a GYM. Weird! Had we not been on a little time crunch, I would’ve spent the morning wandering around doing random machines/exercises. I had about 45 minutes to get in a good workout and had a Tempo run in mind. When on the treadmill? Run fast so you’re done quicker!

warm-up @ 8:34
2 miles @ 7:41
1 mile @ 7:30
cool-down @ 8:34
Sprint @ 6:30 (9.0 – and cue fear – hope I don’t fly off this thing!!!)

5 miles, ~39:40

Day 2: The fam had hit the road (12 hours of driving ahead! I’m thankful for airplanes) and I had some time before I needed to leave/check-out and be at the airport. Hello, belt! Let’s do this again….

Not thinking two speed-workouts in a row would be the smartest choice, I opted for an “easy 4″. In theory? Great. On a treadmill? BORING. That plan changed pretty quickly….

2.5 miles @ 8:51 (ah, So relaxed…..wait….Bored….ah!)
1.25 miles @ 7:30 (go go go!)
0.25 miles @ 6:30 (keep moving, legs!)

33 minutes later I was done, and happy about it. Too much sweat, not enough spots on the wall to entertain me, and a flight to catch back to DC!

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After lounging around most of yesterday morning, eating brunch outside of a cafe with a friend because it was that nice out, and unpacking? I Finally hit the trails and sidewalks for a run!

After looking at my Monthly totals on the RW Log, I realized that 7.2 miles would bring November’s total mileage right above October’s (by 0.1 miles….). Well, that settles that! I set out for at least 7.2 miles….

7:55-8:37-8:07-8:20-7:51-7:5-7:45-7:13-6:56 (0.05)

8.05 miles, 1:03:50, avg 7:55 min/mile

I have NO idea where that first split came from, but it definitely had me thinking “Oh yah? take it EASY. Geeze.“

This was another of my usual solo-runs; through Rock Creek, along the Potomac, passing a few monuments and loving this city that I now call “home”. You can’t go wrong with 60* and sunny afternoons at the end of November!

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Hope everyone had a great holiday/weekend! Four days away from the computer has me behind on this blog stuff; I’ll be catching up with ya soon! For now, it’s back to work……

the day before thanksgiving; think travel and food!

In my failed attempt at last-minute-packing, I forgot a few essentials and will therefore be spending my lunch hour at the Target across the street! Rough day,  I know.

Today, the legs are getting a much-deserved break from all things exercise. Although, sometimes I think traveling could be considered a work-out! Dragging my bag from house – bus – metro – work, hopping back on the metro after work and wandering around the airport? That will make you reconsider that extra pair of shoes, or two full-size bottles of shampoo (that they’ll confiscate anyway….). Gah!

To get you ready for that Day-of-Feating tomorrow, here are a few links I’ve been reading and enjoying lately….

Turkey Day Breafasts (don’t skip a meal just to overload on calories at dinner!)

10-Holiday “Must Haves” on your plate (wait, where’s the pumpkin pie?! We’ll add that and say it’s the 11-must haves. That’s usually the healthiest pie choice, fyi)

And finally {drum roll please….}….

Thanksgiving Dinner CALORIES (do you Really want to know…?)

Happy eating to the Americans!

Enjoy the foods you truly love, and good luck to any Turkey-Trot Runners!

To my Canadian friends (who have already had their Turkey-day equivalent!), I hope you also have an enjoyable Thursday

 

 

Tuesday Trials XXIII

Tuesday, good to see ya! We’ve been adventurous this time around, no? Checks it……

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Thumbs UP!

BIKRAM Yoga: Sunday night I joined two gals for not only my FIRST Bikram session, but also my first official Yoga workout. Nope, I’ve Never done Yoga before. Unless you count the way I constantly stand on one foot? It slightly resembles the Tree pose…just sayin’….

Seriously, I’m Hooked. I’ve never sweated so much in my Life; I’ve never worked some of those musclees, and I’ve definitely never tested my leg strength like that. Two days later, I’m feeling a little bit sore, but more anxious for session #2. I’m excited to add this to my marathon-training routine; great stretching, amazing “detox” feeling, and some serious muscle toning. Me and Bikram hit it off, right from the start.

For those who are unfamiliar with this: Bikram Yoga is 26 poses, 90 minutes, and 105* (F) heat.
During the first 5 minutes I thought “it doesn’t feel *that* hot in here…..”. Stop your thoughts, Immediately, if this crosses your mind. It’s a false sense of security. Bring an extra towel, do Not wear cotton (I went with a sports bra + running shorts) and clothes to change into when you’re done. Thank me later.

Porridge: After our 11.6 mile adventure on Saturday morning, a few of us headed to brunch at Le Pain Quotidien. My usual post-run breakfast is a BIG bowl of oatmeal + peanut butter + banana. On the Daily Specials menu I glanced at the “Harvest Porridge” and thought, YES. To be honest – my first thought was, what’s the difference between Porridge and Oatmeal?! But it came with walnuts, pecans, cranberries, and soy milk. Please bring that, Now.

Oatmeal vs Porridge

I basically found that the oats were thicker; they had more of a round shape and a heartier texture. Either way, this was delicious, warm and filling. Perfect post-LR.

Butternut Squash – I’ve never cooked with this winter vegetable before! I’m still learning a lot about cooking, and am happy to admit it. After looking up a few recipes, we improvised a little and settled with an easy Roast.

1 butternut squash, peeled
Olive oil, salt, cinnamon, brown sugar
400* oven, for ~25 minutes (stir after about 15)

DELICIOUS. I was going back for seconds.

Mile Trial: You can read more about this in yesterday’s post; we’re still investigating the actual distance of the inside-lane. Either way (5:27, or the Garmin-registered 6:31 min/mile pace), I’m Really happy with how the legs performed. This is one of those “golden standards” for assessing your baseline with speedwork. One mile – 4 laps – can feel so short, but the-good-kind of-painful at the end if you’re Really pushing it.

It felt GREAT to get some speedwork back into the routine. I’m excited to make this more of a regularly scheduled event, for marathon training. It’s a runner’s high unlike any other when you reach that threshold.

5.5 for 5 in 5: Stay with me here…..This morning, one of my running buddies met me for an easy 5.5 mile loop. I realized this was my 5th run, in 5 days! And, we ran it in 54:55. Ah, off by ONE minute to complete that insane set of 5s!  After sticking it out for 4 miles in the rain with the group last night (and finally starting to feel sore from bikram!), I had no idea how the legs would feel this morning.

Well, treat them with a nice easy pace, good company and constant conversation, and a new-ish route? And they cooperate beautifully. It was the perfect start to a Tuesday morning!

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Uh, FAIL….

Rest Day(s): What? How does that work? Oh, you DON’T run? Yes, I suppose the legs could use one of those.  This body has been working hard for the last few days, I think tomorrow will be a welcomed day off. Traveling and family time can step in to fill the void!!

What have You been trying this week??

not a day without Running

Well, I thought last weekend was activity-packed.  These last few days took the weekend-warrior concept and set the bar just a little bit higher….

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I felt a little restless on Friday after work. Thursday’s run took a backseat to staying-out-of-the-cold-rain and staying In to cook some burgers and relax with a friend. No running since Tuesday? No, these legs do not appreciate that!

It was too dark, but the temp felt great and I just wanted to move a little bit. Two miles later? I was fine with stopping, walking up Harvard Hill and then taking it easy for the last mile. 4 miles, 40 minutes.

Post Run Dinner: Grilled Italian-seasoned Chicken, Spinach salad, Roasted Butternut Squash. SUCCESS! We’ll get back to that on Friday….

Slow and steady, staying fresh for 11……

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Saturday Morning, LR

Lessons Learned: Review the route before heading to the meet up! Research events (i.e. races and walks) before mapping a route that goes through the Mall!

My usual pace-buddy skipped out on this one. I knew that meant I’d start too fast, but as long as I can keep up, eventually find my pace, and NOT DIE by the end of 11 miles? I’m happy. This also meant I brought the iPod for back-up…..

8:12, 8:01, 7:45

This is not a tempo run! This will hurt by the end. We just missed our turn, and HELLO – Something is going on down here!

We ran right into the “Help the Homeless Walkathon”. Uh, oops. Running against 1,000s of walkers wasn’t exactly on the Plan, but after some weaving and route-readjusting we were back on track.

8:08, 8:09, 8:10

Finally falling behind the front-runners; looks like they’re tacking on Capitol Hill? No thanks! Three of us turned at 5.5 and headed back down the Mall; Iwo Jima (IJ), here we come!

8:17, 8:11, 8:09

Passing Lincoln’s memorial, over the bridge, and contemplating if we want to head into Arlington  and tackle IJ or just turn and head back into the park. Hmmm….

Heyo! The rest of the group caught up to us (after their add-on), and we all decided, SURE, we’ll run up IJ and over Key bridge instead.

Put. On. The TUNES. Much needed at this point….

8:11, 8:03, 8:09 (0.6)

My thoughts with 1 mile left, running through Georgetown: Hey, Beyonce! Keep it goin’ T.I. (+Eminem). Ah, Fall Out Boy – there you are. I was giving my buddy a play-by-play; he rarely runs with music, but we both needed it at this point. OMG, how are we not done running yet?! Gah…..

11.6 miles – 1:34:07 – avg 8:07 min/mile

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Sunday: Mile Trial!

A 60* and sunny afternoon of walking around, frozen yogurt, meeting up with friends, Starbucks and my book – that kind of day is hard to beat. We topped it off with a trip the track! Mile Trial? Yes, I’m IN.

We used a few laps to warm up, and then did some Plyometrics. I haven’t used this type of stretching since the days of highschool soccer! It gets the heart pumping before you make those legs Fly.

I was all kinds of jittery; too much coffee today? nervous for a speedworkout (uh, it’s been a while….)? anxious that I might get a mile PR or PW? Ah! I started first, and finished Second (of 6 of us there).

~1 mile – 5:27

WHAAAT?!  Yes, a mile feels very *short* in our distance-trained minds, but this? Uhh, each one of us speculates that the track is a little off. Out of 4 Garmin-wearers, no two watches registered the same distance. It ranged from 0.84 – 0.97. We know these things aren’t 100% accurate, but something is wrong here.

We’ll be doing a little research (i.e. calling the Athletic Director of the school) to see if our suspicions are correct. If so, we’ll retry this next week and see what really happens. According to my Garmin, I ran 0.85 miles at 6:30 min/mile pace. I’ll take that time too! If we’re wrong, and that was a full mile…..well, let’s just say I had no Idea my legs had that in them!

Now I remember why speedwork is so addicting. I’m ready for the next!

Sunday NIGHT - I ventured into a new world of exercise. We’ll talk about that tomorrow….

foodie fRiDay: pizza and plans

Welcome back, Friday! Lucky for you (and my wallet), I did venture back into the kitchen this week. First stop – the grocery store! I had to pick up some necessities for a simple creation,  and my produce staples for the week…..

Most of the time, I’d be completely fine with running into a client in the grocery store. We’ve been warned (by fellow Dietitians…..)  – those who know what you do will look in your cart; they will see what you buy at the store!

Do as I say, not as I do! Right?

Kidding. My cart/basket is always stuffed with the fresh foods before I hit any other aisles. Those are the important things!  Plus, if you put the bread in there first, it gets smashed. Not. Good.

Exciting buy for the week: Blackberries! I LOVE these things.

The other stuff: sweet cherry tomatoes (current obsession), purple onion, green and red pepper, mushrooms, pizza crust, 2% milk/part skim Mozzarella, bananas, pasta, baby carrots, spinach salad mix, eggs; fat-free yogurt and whole-wheat bread (not pictured!).

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As mentioned last week, I still had 1/2 jar of chunky marinara sauce to work with. On the menu: homemade pizza!

On the pizza: Part-skim Mozzarella (made with 2% milk), Oregano & basil seasoning, mushrooms, sliced purple onion, and chopped red pepper.

We used a pre-made crust (one of these days I’ll make it from scratch. And then let you know how that goes!), ~1 1/4 c marinara sauce (yes, I still have some leftover), and ~ 1 cup of cheese.  It baked at 450 for ~8-10 minutes, until that cheese is melted just the way you like it!

Don’t be shy with those toppings!

Simple. Room for creativity/taste preference. Quick, and Healthy!

Comment of the night (this was assembled/baked at a friend’s house) -

Me (while adding finishing touches):
“J, do you have any oregano?”
E (piping in from the other room):
“I love when Heather cooks! I only ask things like – are we having bacon with that?”

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This will be my baking adventure for the weekend, a la Deena Kastor -

Green Chile Pumpkin Pie

I LOVE GREEN CHILE (for those who don’t know, I’m from New Mexico. I don’t have a choice but to love these spicy things, and I wouldn’t have it any other way…..). But, green chile with my PIE?! This could be interesting…..

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Tonight! I’ve planned a glass of wine and good company, and will put on my chef’s hat once again to prepare the following:

Spinach, walnut and apple Salad

Italian Chicken Breasts, Baked

Roasted Butternut Squash & Potatoes

+ Dessert (tbd).

To fuel up for that 11-mile run tomorrow morning!

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What’s on your menu for the weekend??

a lunchtime beverage fail

I needed a break from the office yesterday, so I headed to Barnes & Noble across the street in search of a large arm-chair and a quiet corner.

Oh, hello Starbucks.

I’m a coffee fan, but I’ve never ordered/tasted anything with this popular chain that had me completely hooked. Their holiday flavors sound enticing, but never entice me enough to throw down $4 on a warm drink. That being said, I have No idea what prompted me to look longingly at their menu and think “Hm, I want something…..”

In an effort to veer from my usual (Vivanno Smoothie or Light Frapp!), I wanted to try something with Soy. Nope, not a Soy milk drinker either. On this day, my mind went crazy! Without much warning, my mouth ordered “Decaf Soy Vanilla Latte“.

What?! Uh, hope it’s gooood…

The reader-content-with-my-book-and-coffee in me was pretty happy with the drink. It wasn’t anything spectacular,  definitely on the “too sweet” side for my taste, but it was warm and cozy. The Dietitian in me? Yup, I wondered. Starbucks is somewhat infamous for their creamy coffee concoctions, despite the fact that you can order them “Fat Free Sugar Free Hold the Whip!” (that’s a mouthful). What did I find out?

180 calories for a DRINK, as part of my Lunch?! Hm, not a fan. I could substitute food – a banana & peanut butter, yogurt + fruit, 2 slices of whole-wheat bread…..well, a Lot of things – for those calories and feel much more satisfied.

I drank about half before I was sick of the taste anyway.

So, what CAN you get at Starbucks that won’t bust into your nutrition bank and steal your $4 for nothing in return? Don’t worry, they figured it out for you – 20 drinks for under 200 Calories. Although, to be honest, I still think 200 is High for a drink containing minimal nutrients. If that were a glass of chocolate milk, a smoothie, or a (HUGE) glass of fresh squeezed juice? I’d be more willing to budge.

Alright, next time I’m prepared. 1) Listen to my usual taste buds and stick with what I like. 2) Listen to my own advice, remembering that calorie-dense drinks have a place – and Starbucks is not it.

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In RUNNING news? Tonight I’ll be joining the group, for what will likely be a rainy/cool evening 5-miler. And Saturday I have an 11-mile route (yes, stepping it up by 1 mile!) that should start the weekend off nicely.