Tag Archives: Jeff Galloway

Beet Still My Heart

I am speechless. Today has been a beyond beautiful day (hit 90 degrees! finally, it feels like summer again), with beyond beautiful things – I woke up before the sun (ahhh, thank you alarm clocks!) to get up and run before work, and I logged the farthest I’ve ran since I started running again – 3.85 miles! (you can see my workouts here)

I’ve been using the Jeff Galloway method of run-walking, and it’s been a success so far! I feel better and can run longer, plus, it’s great for training for my 5K 🙂 (a week from today…ahh! so nervous) Which, by the way, my daddy has decided to run with me! Awe, I love CK Dad. Such a great father, and has also run numerous marathons, including the Boston Marathon (twice!). Am I a lucky daughter or what?

Question: Ever since I started running again, I’ve noticed my legs looking normal when I wake up, but then swelling throughout the day – is this normal for when I’m building endurance/training? It’s so strange! Maybe I’m bulking up 🙂

Please let me know if you have any experience with that or know what’s going on, because the rest of me would like to know! Oh, the joys of race training.

BREAKFAST:

After my morning butt-whooping of a workout, I needed some serious fuel. I whipped up a variation of my favorite brekkie, complete with half a grapefruit, bluebs, blackberries, with the main event, a chopped up Apple Pie Katebar (as usual, mixed in just as the buckwheat is finishing cooking). Oh, gooey goodness, you should be illegal.

You can see the Katebar peeking out! All warm and mixed 🙂

LUNCH:

Lunch was the Happiest, Healthiest Vegan Mac and Cheese from last night (midnight snack? I think yes) along with a kale salad mixed with sliced heirloom tomaters and some sautéed broccoli from last night, topped with a generous helping of Bragg’s. It is very rare you will ever see one of my salads sans some of that dressing – it’s just too good.

The day at work was so fun (as usual) – I am such a dork for loving work, but I don’t mind 🙂 I’ll be working maximum hours from now on, thank goodness! I’ll be super busy, but it means some money in my pocket, some happy customers, and me, a happy camper 🙂

DINNER:

Dinner tonight was to die for. I think my stomach applauded me after each bite, saying “Thank you! You’re the best eater ever!” – well, if stomachs could talk, that’s what mine would have said.

On the menu tonight was a Spinach and Chickpea Delight inspired by OhSheGlows, a Beet Still My Heart Farmer’s Market Salad, Amy’s California Burgers (oh. my. god. if you have not had these, you must run to your grocery store and get some! my lifelong favorite), and sautéed daikon and carrots from a night or so ago.

Since today was a scorcher, I didn’t want to have too much of a hot dinner, so everything was nice and cool for din din except for the burgers. My tummy was very happy 🙂

Spinach and Chickpea Delight

Ingredients:

  • 2 (15.5-oz) cans, or 3 cups cooked, chickpeas (drained and rinsed)
  • EVOO (about 2 tbsp.)
  • 4 large handfuls fresh, baby spinach (about 4 to 5 cups)
  • 1/2 cup marinara or tomato sauce (I used Amy’s Low Sodium Marinara – it’s my favorite!)
  • 3 garlic cloves, minced
  • 1 tbsp. red wine vinegar
  • 1/4 red onion, diced (only if there isn’t some in your sauce)
  • sea salt and pepper to taste (I didn’t need any because of the marinara)

Directions:

  1. In a large, heavy-bottomed skillet, combine EVOO, marinara sauce, minced garlic, red wine vinegar, and salt and pepper to taste.
  2. Turn on the burner to medium heat and then add chickpeas and spinach. Stir continuously until coated, and then let cook until spinach is wilted, stirring occasionally, for about 15 minutes.
  3. Serve and enjoy! 🙂

This dish was just absolutely divine. There is no two ways around it – I tasted it and I’m pretty sure my mind exploded (not to toot my own horn, but…toot toot! 🙂 ). I will be making this again. (and again, and again..)

It was super simple and beyond delicious, a killer combo. It would also be good with some diced heirloom tomatoes or some crusty bread – mmm 🙂

Oh, be still my heart – this recipe is too simple to be true! But, oh, it is so much more than that.

Chock-full of beta-carotene among other health benefits, beets are sweet, delicious, and awfully refreshing. Even better when paired with some farmer’s market heirloom tomatoes!

Beet Still My Heart Farmer’s Market Salad

Ingredients:

  • 1-2 lbs. beets, with stems removed and scrubbed
  • 1 lb. heirloom tomatoes, chopped (or if smaller, quartered)

Directions:

  1. Preheat oven to 350F.
  2. Wrap each beet individually with aluminum foil and place on a baking sheet and roast for 1 hour.
  3. Allow to cool and then peel each beet using a paper towel – the skins should come off easily.
  4. Chop beets into 1/2-inch chunks and toss in a large bowl with tomatoes.
  5. Serve and enjoy! 🙂

My plate:

Of course, my California burger was sans a bun. I love these things plain (with some marinara or OrganicVille Agave-Sweetened ketchup) – no other way to enjoy something so delicious!

And for dessert, I had to try out the Tempt Hempmilk ice cream I picked up earlier today – I’ve been itching to buy it for awhile, but for some reason never did.

I think I can describe this ice cream by this statement: I am never going back to soy ice cream! (gasp!) Seriously. This stuff is so creamy, and healthy to boot – hempmilk is loaded with healthy fats, and this baby isn’t filled with refined sugars, saturated fats, and a giant list of ingredients. It was amazing paired with some fresh bluebs and strawberries (none of which made it into a picture – I couldn’t help myself).

Not too shabby!

Alongside my giant stock of fruit: pomegranates, papaya, organic pink lady apples, peaches and plums 🙂

I don’t mess around with my fruit.

In other news, I’ve been getting excited/nervous/starting to dread the first day of fall semester. Excited because of all of the great classes I’ll be taking (with the best teachers! I am too lucky), nervous because I’ll have such a crazy schedule, and starting to dread it because I know what my workload/lack of sleep will look like – I’m thinkin’ lots of Kombucha to keep me energized!

I’ve been brewing my own, and have been drinking some every couple of days – it is so perfect and fizzy, sweet and sour at the same time. I’ll be posting pictures and my method of brewing soon 🙂

What are your thoughts on the start of school? Are you in college or high school, and how has it been, or do you think it will be, different to start college after high school?

That’s all for tonight lovlies! All around, today was wonderful – I hope your day was too! Enjoy the rest of your evening 🙂 Aka, the Emmys!

xoxox,

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Filed under Recipes, Vegan, Workouts

Autumn in August

Hi lovlies! I apologize for no post yesterday. I was a busy busy bee, shame on me, and awfully tired to boot…I slept a little late today. Oopsie 🙂 So my day is a little delayed, but it is beaauuuutiful out, so it’s perfect for a run! I’ve come to really love running. But more on that later 🙂

Onto yesterday!

Yesterday truly was the epitome of a fall day. It started off dark and chilly with tons of rain, and continued and ended dark and chilly with tons of wind. But regardless, I absolutely loved this excuse to put on sweatpants, slippers, a comfy sweater, and sip some hot tea 🙂

In the morning, I had to wake up at 5:15 am to get in my workout, shower, get ready, eat, and get to work by 8 am. But let me tell you, I am not complaining! It was a great morning.

I hopped right out of bed (I slept in my workout clothes for extra security! Click here for more of my morning workout tips), hydrated, and got on the treadmill for my workout.

I’ve been reading lately about the benefits of interval training and Jeff Galloway’s run/walking method (as well as some great running tips I found here. thanks, Women’s Health!), so I decided today would be the day to try it. There’s no time like the present, right?

I based my workout off of this chart that I found on Angela‘s blog:

Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

My miles are usually done on the treadmill at 5.4, which is about 11 minutes per mile, but I honestly don’t know how fast my fastest mile currently is. So, yesterday I used the intervals for 11 min/mi, or 2:30 – 1. My workout looked like this:

  • 5 minute warmup at 5.4
  • 2:30 at 5.0, 1 at 4.0 (repeated 6 times)
  • 5 minute cooldown at 4.0
  • Total: 2.5 miles, about 30 minutes
  • stretching
  • My classic ab routine: 50 crunches, 25 crunches w/ legs raised, 25 crunches w/ legs long, 25 side crunches on each side, 1 minute traditional plank.

Unfortunately, no arms yesterday – I was not going to risk being late for my first morning shift 🙂 I love going to work (gasp!), so I make it my first priority to look my best and be at least 10 minutes early. What can I say, I’m a go-getta 😉

I quickly showered after my sweat sesh and got ready, then went downstairs to make my favorite Bob’s Red Mill Creamy Buckwheat Cereal. As soon as I removed it from the heat, I put in a chopped Cinnamon Bun Katebar, mixed it in, and let it sit covered for a few minutes while I grabbed some fruit (1/2 a grapefruit, blackberries, and bluebs).

The result? Gooey, melty, warm cinnamon bun goodness.

No photograph could quite capture the gooey deliciousness that was my hot morning cereal – you’ll just have to try it yourself 🙂

I got driven to work on this windy, freezing, rainy morning (thanks Dad!), and had a great time! I met some more fun people, and I look forward to meeting the rest of the crew 🙂

As soon as I got home, my tumbly was grumbling and I knew it was time for some Shroom Pizza from last night along with a giant bowl of sautéed veggies, also from last night, atop some of my lovely kale:

Mmmm 🙂 I love my pizza. I still have a quarter of the pizza left for my lunch today. Now I’m getting hungry!

I spent the day relaxing in my favorite sweater, sweats, and slippers, and sipped some sweet, satisfying tea (woo alliteration! here I come, AP Lit!). When dinner came, I wanted something hearty and yummy, so I whipped up a sweet potato (my all-time favorite! I eat these straight up – there is no reason to enjoy sweet potaters with salt or butter…why would you do that when they’re so yummy sweet!), some Garlicky Beans, quinoa with sautéed vegetables mixed in (red onion, broccoli, red pepper, zukes, shrooms), and brussels sprouts. It was absolutely perfect, warm, and delicious for the cool weather we were having 🙂 Recipes will be at the end, lovlies!

The only way to eat brussels - roasted to perfection 🙂

Slight quinoa camera fail

Beans, beans, the magic fruit!....These tasted way better than they looked 😉

The mighty Sweet Potater!

By the way, all of you naysayers, sweet potaters are a Superfood! Yes, these little tubers are filled with Beta Carotene and Vitamin K among a host of a million other vitamins and minerals and do not make you fat! In fact, the sweet potato is not even in the potato family. Plus, the starches in yammies are slow-release, keeping you full, helping you burn fat, and helping to build muscle.

Stick that on your fork and eat it!

Of course, for dessert we had to have some of my Chocolate Chip Cookie Cakes. No meal is complete without dessert! Here’s some food porn for ya 🙂

Mmmm 🙂 There are just a few more for tonight, and we will be fighting for them! In this family, we treasure our desserts…especially my guilt-free concoctions. I had been feeling a little run-down last night from being up since 5:15, but the chocolate made me feel instantly better – chocolate could create world peace!

Okay, now for the recipes 🙂

How to Cook a Sweet Potater

  1. Preheat oven to 350F and place some tin foil on a baking sheet.
  2. Wash and scrub your sweet potaters, then poke 3 holes on each side.
  3. Place one of the poked sides down on the tin foil, then pop in the oven for 30 minutes.
  4. After 30 minutes, flip over and cook for another 30.
  5. Cut, slice, mash, or serve however you please! I like mine in a giant slice 🙂

Garlicky Beans

Ingredients:

  • 2 cans, or 3 cups, of your favorite beans, drained and rinsed
  • 2 tsp., or 2 cloves, minced garlic
  • EVOO
  • thyme
  • oregano
  • 2/3 cup water
  • 5 scallions, chopped

Directions:

  1. Saute garlic with a bit of EVOO in a medium saucepan over medium heat for 1/2 minutes, or until fragrant.
  2. Add the rest of your ingredients and continue to cook over medium heat until hot and steaming.
  3. Serve over some of your favorite grains, bread, or in a bowl like a soup! Mmm 🙂

How to Roast Brussels Sprouts

  1. Preheat oven to 400F.
  2. Pour some EVOO into a rimmed baking sheet and sprinkle some sea salt, then spread it around my tipping the sheet all around.
  3. Halve the brussels and place them cut side down on the baking sheet, then drizzle with some more EVOO and sprinkle with some more salt.
  4. Stick in the oven to roast for 15-20 minutes, depending on whether you like them browned or not. I like them the darker, the better 🙂
  5. Serve and enjoy!

Simple Quinoa

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups water
  • Veggies of your choice, chopped (I used broccoli, red peppers, red onion, shrooms, and zucchini)

Directions:

  1. Preheat oven to 400F, and place quinoa and water in a medium saucepan.
  2. Bring quinoa and water to a boil, then reduce to a simmer and cover, checking periodically and cook for about 15 minutes (or until all the water is absorbed).
  3. Meanwhile, place veggies on a baking sheet and toss and coat with some EVOO and some sea salt on the baking sheet.
  4. Roast veggies for about 15 minutes, then combine with the quinoa and serve. Enjoy! 🙂

Time for my run – see you after brunch, lovlies!

xoxox,

9 Comments

Filed under Recipes, Tips and Tricks, Vegan, Workouts