Black Bean Burgers - A Grilling Success!

Hello Friends!

I've been waiting to try this recipe for months (thanks Ben, for finally getting it to me!) and WOW am I glad I did!  Sometimes you want something a little lighter, meat free, but you want all the flavor of a good burger. This was just what I wanted.

Now, I'm not a vegetarian - I'm a full on meat eater. But I do enjoy all sorts of flavors, and any way I can get good, clean food and more servings of my veggies, I'm all about it. Sneak 'em in any way you can, I say.

So, I made Angus beef burgers for the rest of the family and proceeded to mix up these delicious meat free black bean burgers for myself. Here's the recipe and how I modified it.

Ingredients:

• 1 16oz can black beans, drained & rinsed
• 2 carrots, finely diced (I used broccoli slaw, about 1/4 cup and diced it really tiny!)
• 1 onion, finely chopped (I used 1/2 of a large red onion. I bet Vidalia onions would be good, too!)
• 3 cloves garlic, minced (I have a jar of minced garlic in my fridge. I used a little more than 1 Tbsp.)
• 1 Tbsp chili powder
• 1 Tbsp cumin
• 1 tsp hot sauce
• 1 tsp cinnamon (YES - CINNAMON)
• 2 Tbsp olive oil (slightly more olive oil helps keep the mixture stick, so they don't fall apart on the grill.)
• 1 Cup bread crumbs (I used Panko instead)

Instructions:

1. Preheat the grill - brush grate with olive oil or give it a good once over with cooking spray.
2. In a large bowl, mash black beans.
3. Add in the carrot (or broccoli slaw), onion, garlic, spices and olive oil.
4. Mix in the bread crumbs (I used my hands!) and form into 4 patties.
5. Place on the grill and cook for 7 minutes on each side.

These stayed together pretty nicely on the grill, though I'll use a touch more olive oil next time. They cook up just like a burger and I even go super yummy looking grill marks!
I served my burgers on whole wheat thin buns with spinach leaves, mustard, sliced tomato, red onion, and a little shredded cheddar cheese.  All that yumminess served with a big salad, and I was FULL and in FLAVOR HEAVEN.  

My first bite, I'll admit, I was nervous. I'm not one of those garden burger eating, tree huggin' hippies. What if it tasted like the bottom of my shoe? I was pleasantly surprised! The first thing I noticed was the blend of the savory and sweet. I could taste the cinnamon and the chili powder in the same bite. The texture wasn't bad, either. It's obviously not meat, but it had a good solid  feel.  I'm excited to see how they reheat for lunch this week.  

I'd love to hear what you think of this recipe! C'mon, keep an open mind and give it a try!

Next up, 2 different kinds of pancakes - sweet potato and vanilla chai pancakes. I'm salivating a little just thinking about them. :)

Share with me your thoughts and other favorite recipes. I'm loving all the new ways to enjoy clean eating with tons of flavor. 

Until next time,

<3 Jen

Clean Cookies! Isn't that an Oxymoron? NO!!!!

Hello Friends!

I've been hearing (and seeing on Pinterest) about these 2 ingredient cookies and I just have to try them. I have an abundance of ripe bananas and am just not in the mood for banana bread (I have posted a clean banana bread recipe if you're interested)... so, I've decided to give these a whirl.

Though this "recipe" only calls for bananas and oats, I've decided that I want a little something more.  I've made two batches:

First Batch Ingredients: 

2 large ripe bananas

2 cups oats (steel cut or regular oats, not quick oats)

Options:

1/4 cup craisins (you can use raisins, dates, or whatever dried fruit you like!)

1 T vanilla extract (or almond)

1 t cinnamon

Depending on the size of your bananas you may need to add dry ingredients (more oats, for example). Smash, blend, and stir.  I like my cookies a little bigger, so I used a large soup spoon to make my cookies. I only got 10 out of this batch, but when they are a bit bigger they don't fall apart so much.

Bake in a preheated oven at 350 for around 15-20 minutes, and cool on a wire rack or brown sack.

Still a little warm, couldn't wait,
eating and blogging!

Second Batch Options: 

I added dark chocolate mini chips and slivered almonds.  I can't wait until they are cool enough to eat!!!

Eating clean doesn't mean depriving yourself of delicious food, and heck everyone needs a little chocolate in their lives! The key, I've found, is finding that 80/80 place. When I stick to a clean plan, I just FEEL better. 

It's 12 weeks until my race, and I have a feeling that I'll be snacking on these "cookies" pretty regularly for a clean treat.  If you make them and try new variations, share with me!!!! I'm thinking natural peanut butter is next on the list to add... oh man, I'm going to have to remember PORTION CONTROL and maybe a little moderation! :)

I'm always down for a new recipe!  Speaking of new recipes, I'm hoping to make some delicious burgers Wednesday night - I'll share how they turn out with you, right here!

Until next time - eat clean, treat yourself right! How can the Five Pillars help you live a WHOLE life?

<3 Jen

On your mark, get set.... Don't get injured!

Hello, Friends! I about to jump into my "official" training schedule for the St. Louis Rock & Roll Half Marathon - with a specific time goal in mind. It's nuts to think that I'm just a little over 12 weeks away!

Part of my Five Pillars of Healthy living is rest, and boy have I needed it lately. Yesterday I opted to skip the run on my schedule in favor of a full 8.5 hours of sleep and some much needed muscle recovery. You see, I spent Saturday morning working out and then the rest of the day and all day Sunday helping my brother paint the exterior of a fairly large house. Lots of ladders, bending and rolling over head. My shoulders, back, abs, and legs were all talking back come Monday. Even though I know how important it is to stick with my schedule and not make excuses, I also know that listening to my body and giving it the rest it needs is MORE important. After all, injury due to over use is prevalent in runners and I don't want to be done before I really get started.

Over use injuries can happen for a number of reasons. It's one of the (many) reasons I've chosen to work with a certified running coach. He can help me avoid training errors (doing too much, too fast) and issues with form (in running and lifting), and build in proper rest time. Now, just because I'm resting my legs, doesn't mean I'm on the couch eating Bon Bons. It means cross training - lifting, cycling, walking!

Avoiding over use injuries can be as simple as following these steps recommended by the Mayo Clinic (and listening to your trainer!):

Use proper form and gear. Get fitted for the right shoes. They can be the coolest most trendy shoes out Peak Performance and Scheels for shoe fittings.
there, but if they don't fit properly and aren't the right fit for your foot/stride, then they will only look good in your closet, because you'll be out of the race with an injury. We like

Pace yourself.  If you're training for a 13.1 mile race, you can't start with a 10 mile run the first weekend. Ben has provided me with a schedule that increases the mileage slowly. There are tons of schedules out there on the inter-web, but having an expert to guide you and help to tweak that schedule is a huge bonus.

Gradually increase your activities.  Thinking of joining a gym/taking up running? Don't start with 7 days a week of intense lifting, running, tennis, and 2x2 sand volleyball. You'll be so sore you'll give up the whole thing and possibly seriously injure yourself. Working hard is one thing, over doing it is quite another.

Mix up your routine. We all know that "runners run" - but it's also a good idea to work your muscles in other ways - various planes of motion and incorporating strengthening exercises. Swimming, walking, biking (or spinning), and weights are all great ways to mix it up. Thankfully, all but swimming are offered at my local studio!  Come and work out with me! It's more fun with a buddy!

If you feel like you may have an injury due to over use, always see a doctor or physical therapist. Sometimes you'll luck out and it will be a minor injury that can be worked out with good stretching, rolling out, and exercises. But if not, isn't it better to get an expert's opinion and take care of things before they get worse? Ya, I agree.

So, when the summer months are in full swing with bbq's, late nights sitting around the fire pit (Oh - we really need one!), and early mornings... are YOU getting the rest you need?  (I should be getting to bed right about... an hour ago... DOH!)

Before I go, I wanted to share another exciting thing for me this week: I lead my first spinning class. Now, there were only 2 of us and I swiped the play list and most of the "moves" from a very good friend of mine, but I discovered that I enjoy helping others push through a tough workout as much as I love a little push! Perhaps getting certified should be on my to do list. I'll keep you posted on this if/when it develops. But you all know how I love a challenge!

Alright, it's time for bed. Keep training smart and safe and I hope to see you out and about... and maybe at the start line!

Until next time,
<3 Jen

It's getting real, folks. I'm still building my base, running 4 days per week, but I decided I needed a visual reminder that the clock is ticking. Literally. Check it out! So excited, and nervous, to get another race under my belt - and hopefully, a new PR. More later, friends! <3 Jen

Two Weeks of Runnin'

Hey friends!

It's hard to believe, but it's been two weeks since I started 'building my base' and running in preparation for my next Whole Life goal. And....  It's been going GREAT!

I was worried that my knees and hips would hurt as it's been months since I really ran. I fit in all my runs, plus my regularly scheduled workouts (except the 4th of July - that was a glorious day off). I have been diligently rolling out - in fact, I finally ordered one to have at home so I could roll out after runs. Less than $20 on Amazon.com, and just a few days later I had a roller to use at home! ( I also slipped a couple of CD's in that order... I mean, I'm paying shipping, why not?!)  I had a few days of tight IT band pain, but with good stretching and rolling out, that is all taken care of and my runs have been great. I'm still loving my shoes and am grateful for the young man who helped me at Scheel's. If you haven't reached out for help when choosing your running shoes, you should! What do you have to lose?!

I've had a good couple of weeks with my clean eating... a couple of splurges (Ted & Wally's, I mean, how can I pass that up?!), but way better than 80/20... and I feel really good.

Chicken breast w/ stir fry veggies -
 it's what's for dinner, and lunch!

So, as I prepare to start another work week, I am going to switch things up for lunch a bit. I'm a little burnt out on the spinach salads. As much as I enjoy them, sometimes you just need a break. Plus, Costco is closed on Sundays and I'm all out of spinach!

I decided that since we are having FFY (Fend For Yourself) for dinner tonight, I'd make up a HUGE batch of stir-fry veggies and chicken breasts and have plenty leftover for lunch.  Turned out super tasty (I'm eating it while I blog, see!) and I'm excited to mix things up and still keep it clean!  Chicken breasts seasoned with salt, pepper, garlic, and Cajun seasonings, and lots of stir fried veggies (broccoli, green beans, baby corn, peppers, mushrooms) - mine are the frozen, organic veggies from Costco, and all I cooked them in is EVOO and salt and pepper.  I envy folks with gardens - I'd love to grow my own veggies, but gardens and selling your house don't go, apparently.  That will not always be the case, thankfully!

Speaking of that... we are still on the market, showings regularly (2 Friday, 2 Saturday and 2 today), and are hoping for good news tomorrow. My fingers, toes, legs, eyes and hair (in a braid!) are all crossed. I know it'll happen when it happens and that there is no sense in stressing about it. Thank goodness I have workouts to help me relieve my stress!

It's my goal to have a Sunday Cooking Club once we're in the new house and settled. That way, other friends who are hoping to eat more healthfully can join me in prepping lunches or dinners for the work week. We'll buy in bulk and split the cost of the food. We'll chop, grill, simmer, chit chat and have a great time planning to succeed. I think it'll be super fun!

If you would be interested in joining me for the Sunday Cooking Club, let me know (via Facebook, comment here, or shoot me an email/message through Google+. We can tailor the Club to what members want and need - healthy snacks, lunches, dinners, desserts... whatever!



I apologize for the distance during these last two weeks. I'm still here, and will be back with some fun recipes, hints on how to live your WHOLE life, and fun stuff along the way.

Until next time!
<3 Jen

A New Challenge to Stay "On Track"

Hello friends!

It's been a crazy month. The hubster and I have put our home of 18 years on the market. It was a crazy month of projects and clean up. The toughest part is keeping everything SUPER clean every day and having to be out of the house for hours at a time, each night and weekend. 

This has presented a challenge for me and my clean eating plan - it's tough to find time to shop, prep, cook my healthy, clean meals. This week I mixed pleasure with business and cooked extra chicken breasts at a friend's "Grill & Chill" and brought them home to throw in salads all week for lunch. Sunday I shopped for fresh spinach, broccoli slaw, grape tomatoes, and various bell peppers. I also picked up lots of fruits and veggies, hummus, and Greek yogurt. Add that to my Isagenix shakes for breakfast and the occasional dinner (when I'm too busy to stop, but want to stay away from "fast" food!), and I'm having a wonderfully clean week of healthy eating!

Now, on to my next challenge.  

About 8 years ago, I ran my first half marathon. I trained hard, but on my own, but I was lucky enough to meet a friend on race morning and ended up running the full race with her. I know that she helped me push my pace and I was <THIS> close to making my goal... but I just missed it. By TWO MINUTES. <Heavy Sigh>  ( Here are my official results! 3901 Jennifer Jensen-Marhenke  F30  2:02:17 )  I never topped that time the next 4 times I tried that distance. I moved on to a full marathon, triathlon, and century cycle ride with Team In Training, but those races were about the mission and journey, not the time it took to get there. 

Now I'm ready to challenge myself. It's time for a half marathon PR. 2:00:00 or less. That's my goal. That's what I need to start working on.

Thankfully, not only do I have tips and experience from the fabulous TNT coaches, but I'm lucky enough to work with a certified Road Runners Club of America running coach, my very own Mr. Ben Grojean at Compete Personal Fitness. Sure I've been working with him since January, but this will add a new level of difficulty to my weekly work outs.

Here they are, my new 'wheels'. Typically I'm an ASICS girl, but I'm
going to give these Sauconys a try! So far, they're GREAT!

I've purchased my wheels - aka shoes - which is the most important piece of equipment for a runner. I went to Scheel's and had a fabulous experience (as usual) and ended up with a new brand of shoe! I'm a skeptic and was nervous to take them out for my first run... but they were AWESOME!   Aren't they the cutest?!

So, I went for my first run on Monday. 30-45 minutes of running at conversation pace. I couldn't fit it in until after dark, so I hit my local gym and jumped on the treadmill. Some people dislike the treadmill, but I actually enjoy it! My music, movie or TV, control over my pace, and no creepy dark streets or trails to navigate on my own. Safety first! My second run (last night) was for a full 60 minutes! HOLY SWEAT FEST! I wish workout shirts just snapped off so I didn't have to pull it over my face. YUCK!

So, I'm 16 weeks away from the St. Louis Rock N' Roll Half Marathon with a 2 hour finish time goal. I know that if I stick to my plan, work hard, and smart, and remember all the parts of my whole life and keep balance (rest, working out, eating right, and visits to my chiropractor)!

So, I've started my journey... and I'm excited! I'll be sure to share my progress (Ben took measurements and I weighed in), and hopefully, pictures of me crossing the finish line crushing my PR in St. Louis!

Let me know how your running adventures are going ... or share with me some new recipes!

Until then,
<3 Jen

Back to "Normal"?

Hello Friends!

I'm coming to you from my couch, where I have perched after showering, painting my toes and finger nails and relaxing. It's a first in weeks. Wanna know why I am finally paying attention to a very important pillar of my whole life? Because our house is FINALLY on the market. The hubster and I have been working for quite some time and it has been a challenge to my five pillar lifestyle.

I've been diligent with my workouts and visits to my chiropractor, but rest and relaxation and solid nutrition have taken a back seat.

I realized how important planning is. We've all heard it before. Fail to plan and it's a plan to fail. Amen to that. If we get too busy on a Sunday to get my grocery shopping done and meals for the week planned, we end up eating something 'quick' or 'easy' - fast food, restaurants, or convenience foods. My will power was just "meh" - the rest of the family is having pizza, why not. They're going out for Philly Steaks, why not.

It's a vicious cycle. When you don't eat right, you don't have the energy to do all the things you need to do. The more junk fuel you put in your body, the more you crave junk fuel. It's mental.

Yesterday (Sunday), I got back to my schedule. I fasted (with a cleanse). It was tough, but felt good to have purpose, to use will power, and to push through so I can feel amazing again. I cooked breakfast and dinner for the family - breakfast was french toast (nothing that I'd want, so it was ok to make it for them without wishing I could have some.) and dinner was one of my favorites and a special request by the hubster. I'm going to give you the recipe!

Cajun Chicken Pasta

Ingredients: (and how to modify it)
1 lb boneless chicken breasts
1 each red, yellow, green bell peppers
1/2 white (sweet) onion
2 cloves garlic (or minced garlic)
Cajun Seasoning to taste - (you can buy this premixed, or you can use Cayenne pepper, paprika, chili powder, garlic, salt and pepper)
1 cup chopped mushrooms (fresh or canned - fresh is better!)
1 large can tomato sauce (if you have fresh tomato sauce from your garden, or an organic brand, that's the best. I use Hunt's because that's what the hubster likes)
4-6 servings cooked whole week fettuccine pasta (I boil the pasta in water with a touch of olive oil and sea salt for 8 minutes)

Drizzle olive oil in your non-stick skillet and heat to medium high. Add garlic, onion, peppers and mushrooms and saute. (I like my veggies a little more crisp, so don't over cook them!) Season with your mixture of Cajun seasoning. Want it extra zippy? ADD MORE!

Cut the chicken breast into strips, season heavily (turn to coat all sides) with the Cajun spices. Add the chicken to the veggies, cover and cook on medium heat until the chicken is cooked through. Add tomato sauces and simmer for 5-10 minutes.

Plate: One spaghetti spoon 'scoop' of pasta, and a heaping spoonful of the chicken/veggies sauce, a touch of Parmesan cheese and you're all set. Serve with a spinach or mixed green salad and enjoy!

This stuff is even better left over. The seasoning really develops and seeps into the noodles, too! YUMMMMM!!!!

So, here's to getting back on track and to having the house projects done... for now, until we get to the "new" house!

Until next time,
<3 Jen