Humble Pie

Hello Friends,

I'm learning to eat humble pie. It may not taste very good, but it's good for me in the long run. What do I mean? I'm glad you asked.

Humble pie slice #1:

Have you ever kicked yourself for not doing something - something that, for whatever reason, you just couldn't get it done. For me, it was finishing my degree. Ya. It's time to cut the excuses and get it done. It's a necessary step in the path to my whole life and who I want to be when I "grow up."  Here's the problem - I'm LITERALLY old enough to be the parent of most of the students in my classes. Things are definitely a lot different then when I tried this the first time. But I'm doing it - and I'll be better for it in the long run. So, for the time being, I'm booked Tuesday and Wednesday nights.

Humble pie slice #2:

Realizing your physical limits. I may not be able to complete my running goal. Part of me says run through the pain and just get it done. But the smarter side realizes that a little competition shouldn't be the cause of permanent pain or injury. I've done the RICE (Rest Ice Compress Elevate) the best I can, in addition to plenty of stretching and rolling out at home.  I've seen my chiropractor and been adjusted to help with alignment issues that may be causing the problem. Still no dice. So, the next step is to find a Physical Therapist or an Orthopedic doc to take a look at me - possibly an MRI to determine what it is we're dealing with. 

Even though it's tough for me to admit that I won't be able to complete the goal I've set for myself, I'm not giving up completely. There are ALWAYS other races and there will of course be plenty of work outs between now and then (modified, possibly). I guess it's tough to admit that I'm no spring chicken and things don't heal quite as quickly as they once did.  But, with proper medical/chiropractic care, I'll find out what level of running I can expect to get back to (if any... :( ) and I'll be better for it in the long run.

So, I may have to focus on new goals, a new schedule, and enjoy my humble pie.

I'm feeling a little overwhelmed with my new schedule in the evenings, but mercifully my 5am workouts are on hiatus. So, I've been working out in blocks. Monday nights I start volleyball and will try to work in TRX and some cardio, Thursdays I've been knocking out 2 - 3 hours (circuits, TRX, and Spin), and then Saturday mornings the Mixed Bag workout plus circuits. I've snuck in some elliptical work on my non-lifting days just to keep moving, and of course Riley and Riggs get their walks.

I'm trying to keep the clean eating going - and I'm doing alright. I've enjoyed my share of indulgences, but for the most part, I've found some good recipes, lots of leftovers, and been good about steering clear of fast food.  Best of all, I'm feeling pretty good!

It's bound to be a busy fall and I'm ready for the challenges ahead!  I'm coming up on my "Whole Life Anniversary" - who knows what will come with that.  I guess we'll have to wait and see, no?

Until next time,
<3 Jen

Breakfast of champions - CLEAN PANCAKES!

Hello friends!

I hope you are enjoying your Labor Day weekend. I am! It was a pretty good Sunday - a fasting day for me - and I decided to keep myself busy I'd try out a couple of recipes. Seems a little backwards since I can't actually eat them today, but they'll be ready for me to have in the morning, no muss, no fuss!

Actually, I started off the day with some stretching and elliptical training. My IT band is still dealing me fits and so finding alternative ways to get in my miles was my goal. I can feel that it's still sore, but I was able to get in a nice long session - and felt much better afterwards. I'll still be seeking some professional help (for my IT band, not 'cause I'm crazy!), and we'll see what they say. 

I also attended a 60th birthday get-together for my would-be-in-law, and as hard as it was, didn't eat lunch (which looked awesome) or cake (but I did bring some home!) Happy Birthday, Leonard!

Then, home for chores, reading and some writing. Then, I thought, I'm dying to get those pancakes made and try them out. I've got all the ingredients, let's do this! 

First up were Vanilla Chai Pancakes. This is a flour-free recipe, and just the thought of vanilla and chai together makes my heart warm.

Here's the recipe and how I modified it:

½ cup coconut flour ( I couldn't find coconut flour, so I tried almond flour and doubled it. I'm definitely going to go get the coconut though, I think they'll turn out fluffier!)

• 1 teaspoon cinnamon
• ½ teaspoon fine sea salt
• ¼ teaspoon stevia (I used agave nectar, about 1/2 tsp)
• 1 teaspoon baking powder
• 4 large eggs, at room temperature
• 1 cup almond milk (or milk of choice)
• 2 teaspoons pure vanilla extract
• 2 chai tea bags
• Instructions:
  In a small saucepan, bring the milk to warm and add the tea bags. Keep warm or at a low simmer for 5 – 10 minutes. Squeeze out all the extra “juice” from the tea bags into the milk and discard.
  Sift the dry ingredients together in a small mixing bowl and set aside. In a separate mixing bowl, beat the wet ingredients together.
  Add the coconut flour (or almond flour) mixture into the wet ingredients and mix until smooth.
  Preheat the pancake griddle to medium heat and spray with non-stick cooking spray or coat with coconut oil. (I use olive oil)
  Ladle the batter onto the griddle and smooth them out with the back of a spatula. Cook on one side for 3 minutes, flip and continue cooking for another two.
  Transfer the cakes to a plate and keep warm in the oven while the others cook.
  Serve with a dollop of almond or pumpkin butter, sliced almonds and warm maple syrup. (I got some organic maple syrup - I'm so excited to have some!)
  Now, these turned out more like crepes than pancakes - the difference in flour is to blame. I'll be making a special trip to find coconut flour as every recipe I've read the reviews for says it's amazing.
  
  
  My second recipe was for Sweet Potato Pancakes. My first experience with these was at a breakfast restaurant across from the studio where I work out. they are so good, I just had to find a way to make them - clean - at home.
  Here's the recipe and how I modified it:
  Ingredients:
  3/4 pound of sweet potatoes (about 3 cups mashed)
  • 1 1/2 cups of whole wheat flour
  • 3 1/2 teaspoon baking powder
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground nutmeg
  • 2 eggs, beaten
  • 1 1/2 cups almond milk
  • 1/4 cup unsalted butter, melted
  • (I also added ground cinnamon - about 1 1/2 tsp)
  • Instructions:
  • Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
  • In a medium bowl, sift together flour, baking powder, salt, and nutmeg. Mix mashed sweet potatoes, eggs, milk and butter in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
  • Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.
  These turned out a lot more like your standard pancakes and smell AH.MA.ZING.  I've let them cool completely before putting them in an air-tight container and into the frig. I plan to pop them in the microwave in the morning, and drizzle with warm maple syrup and fresh sliced strawberries. 
  
  I hope you all enjoy these recipes - sometimes it's nice to have an alternative to the regular old breakfast grind. You know the saying "eat breakfast like a king, lunch like a prince, and dinner like a pauper" - this is going to be a king-like breakfast tomorrow! 
  
  We have a fun Labor Day Circuit tomorrow at 9am, and I'm going to go in early to get in 45 minutes of spin. Then, grilling, chilling and hanging out. 
  Happy Labor Day!
  Until next time,
  <3 Jen

Wakey, Bakey, Rise and Shine!

Hey friends!

This morning my normal 5am workout was cancelled and I decided to take advantage of the extra time and sleep in (oh yea, baby!) and make a clean and yummy breakfast treat for my coworkers.  You know most people bring in donuts, muffins, bagels, and other tasty treats, but you say to yourself, "Self, DON'T eat that. It will taste good for a second, but you'll regret it."

Inevitably, you cave.

I mean, really, how many times can you walk by the doughnut box, tray of sugary topped muffin goodness, or over-glazed cinnamon rolls? WE'RE ONLY HUMAN, RIGHT?!

Well, I decided that bringing delicious, clean, feel good treats for my pals at the office is even more fun because a) I get to feel good about sharing, 2) no one slips poison in my tea for throwing them off their diet, and iii) I become every one's hero for taking all the time and trouble to bake in the morning.

Want to know a secret? It's wicked easy!!!!

Here's what I made for the crew this morning:  Personal Sized Egg Bakes

Next time, I promise to take "building" pics! :)

What you need:

• Eggs - my muffin tin has 12 spots. I used 12 eggs
• Veggies - whatever you like, spinach, peppers, mushrooms, tomatoes (I used diced tomatoes & green chilies plus mushrooms), if you like it, chop it up and put it in there!
• Shredded Cheese - shred your own or buy the bagged stuff, but stay away from fakey fake stuff like "processed cheese food product" or "fat free but full of chemicals so you can't taste the difference". Get REAL cheese.
• Meat - I used thin slicked turkey from the deli, but you could use Canadian bacon, ham, chicken... whatever. Opt for lean meat, stay away from processed junk!

Prep:

• Preheat the oven to 350 degrees, and spray your muffin pan or brush with olive oil (you could also use muffin cups, but that seemed like too much work - plus all my cups were birthday themed).

Build:

• Place your sliced meat in the muffin pan, like a baking cup. (If you don't have sliced meat but shredded or chunked instead, just mix that in with your eggs and veggies)
• Layer your veggies - I did tomatoes and mushrooms and filled the cups about half full with chopped up goodness!
• Add your cheese - just a pinch of cheese for each cup. 
• Add the egg - I made 6 with tomato and mushroom, and 6 w/out the 'shrooms. I could tell them apart because the 6 with everything I left the yolks whole. As in, "you get the WHOLE batch of veggies, ya'll!"  You can crack the egg right into the muffin cup, or whisk it in a bowl and pour it on top. One egg on top should fill the muffin cup.
• Salt, pepper, paprika to your heart's desire

Bake: 

• Pop the pan in the oven for about 25 minutes, or until the egg yolk is done to your liking. 

VIOLA! Delicious, easy to share breakfast treat with veggies, protein, some good fats, and you're set for the morning with no guilt.   I'm already dreaming up yummy combinations... like how can I get some avocado in there?! Man, that'd be dreamy.

I'll let you know how they reheat as I just had a couple left from sharing today. These are modestly sized and 2 is about right for a serving.

You've all heard the saying, "Eat breakfast like a King, Lunch like a Prince, and Dinner like a Pauper."  This is a great way to enjoy breakfast like a KING! :)

Until next time,

<3 Jen

Home, Sweet Home, and IT Band 'Fun'

Hello Friends

So, we've made the decision to stay put, for now... the stress of having our home on the market is over. Do you know what we did that first day? Put chicken in the crock pot for dinner!  We'd always heard that having food cooking all day in the crock pot could have an aroma that your potential buyers didn't like. Cooking chili sounds amazing to me, but if the potentials don't like spicy food, they could be turned off. So, we abstained, often times we ended up eating away home. A full summer of too much eating out makes me excited for home cooked and clean meals. This unusually cool weather has me in the cooking and baking mood, too.

So, it's time to make our house our home again. Time to replace the pictures. Time to get out my recipe books, extra baking pans and covers and enjoy all the yummy and clean recipes that I can get my hands on! I know that I'll be utilizing the crock pot a lot this fall. Why? 

Well, it's time to finish what I started about 18 years ago. Jen's going back to school.  

My classes are on Tuesday and Wednesday nights, all night (6-10pm), so I'll need to be sure that there is food for the family, and something that I can have leftover for lunch and/or dinner the next day. Since I won't be coming home between work and school, having something simmering all day will make the evening less hectic for the hubster. That is, if I can convince him to try some new things.   Do you have a favorite crock pot recipe?  

Now, if I can just work out this IT Band/hip issue I'm having with my running... I've taken a week off of running, have been to see my chiropractor, and have been rolling out and stretching ... but it's not right yet. I don't want to get off track, but I also know the risk of permanent damage if I push running despite pain. It's frustrating, but I have to be patient.

I'm working in lots of extra stretching time - remembering that I need to be warmed up before I start. I've also started to ice my hip to help with inflammation. I have a specific goal in mind, but I have to remember that staying healthy is more important. It's a tough balance to find, and I have to remind myself every day.

I'll let you know how things go. In the mean time, I'm going to enjoy the great weather, good clean food, and take things slow.

Until next time (pancake recipes!),
<3 Jen

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