Tag Archives: recipe

On the next Vegan Master Chef…

1 Jul

Maybe I have been watching too much tv, but I felt a bit like a master chef yesterday. I am doing a soup cleanse this week. I made 4 soups yesterday and they are all phenomenal. I’ll share the green monster with you today.

1 bunch kale
1 bunch spinach
1 large or 2 med (about 1 1/4 lbs) sweet potato
1 onion
2-4 garlic cloves
1 tsp fresh thyme
8 fresh sage leaves
2 cups water
2 cups broth

Saute onion in 1T olive oil 5 min. Turn to low and add garlic and thyme. Stir occasionally for about 20 min until onion caramelizes.

Meanwhile, peel and cube sweet potato, remove ribs of kale. Add to a pot with 2 c water, sage and 1/2 tsp salt (optional). Boil 10 min. Add spinach and and onion mix and cook another 10 min.

Use an emersion blender or puree in blender/food processor until smooth. Top with a squeeze of lemon if desired and serve hot.

I honestly didn’t think this would be good, but yall, it’s amazing! When doing a cleanse of any type it’s important to drink plenty of fluids and use organic ingredients as they are less contaminated with toxins. I got 26 organic, whole food items for $50 so no lame excuses, just do it!


1st Day

29 Oct

Today was my first day of the new job.  If I were to recount the events of the day it would be pretty boring, but I still loved it.  Tomorrow I get turned loose on patients and I have been stalking the medical histories of all of them all evening.


Now for confessions: I didn’t get my cardio in.  Two reasons and both are excuses, and we all know excuses are like buttholes: everyone has one and they all stink (you can thank my high school basketball coach for that analogy).  At any rate, my two excuses: I got 4 hours of sleep last night and it’s freezing cold.  I need to locate the code for the fitness room door.  I have it here somewhere. I have committed to a pretty simple lifting program this week so I will double up tomorrow.  I cannot have a repeat of last month and I already know getting back into doing cardio is going to suck.  Time to get started!

And a little something fun, I can’t get enough of this song. Enjoy:

While we’re being random, I need to share my favorite breakfast right now.  I think I have shared it before, but seriously, get you some. You could do this with sweet potato too:

Pumpkin Parfait

Roasted Pumpkin

Pumpkin pie spice

Agave nectar

frozen banana

1/4-1/2 cup almond milk (or your preferred milk or milk substitute)


Pumpkin Seeds and Sunflower seeds (optional)

Roast your pumpkin in the oven until it’s soft.  Puree with pumpkin pie spice and agave nectar to taste. Put that to the side and clean out your food processor.

Slice up the frozen banana into food processor and turn on.  Add milk slowly until banana is smooth but still kind of thick. (this will be the exact consistency of soft serve ice cream.

In a small dish layer 2 tablespoons pumpkin, chopped walnuts, banana mixture. (I do pumpkin, walnuts, banana, pumpkin). Top with pumpkin and sunflower seeds or more walnut.  Enjoy.  It’s unreasonably good and filling!


What are your goals?

11 Aug

Well, week end review.

I missed an arm workout and a mile of my last run.  It was my intention to make it up today, but as it turns out, getting your eyes dilated is much more bothersome than I expected.  Next week is another opportunity.

I have been thinking a lot about goals and goal-setting this week.  Its easy for me to lose sight of long term goals and how they relate to my daily decisions.  I have been trying to think about how each decision, each meal, each bite, each workout, will help me reach my ultimate (Long Term) goals:

  • 5K with a 10 minute mile

  • 180 lbs

Each month and week I set short term goals.  Achieving these goals should help me eventually arrive at my Long term goals.  I also have daily goals.  Maybe I don’t write them down or articulate them, but my daily goal is to always stick to the plan.  Some days it’s hard to do (this week it was hard to do), but having all of these goals to think about helps. I’m not reaching for something arbitrary or so far away I get distracted. It’s something real, it’s a 2 mile run, it’s a 1500 calorie limit, it’s an arm workout, it’s a menu plan.  And if I do it day in and day out, one day at a time, 180 lbs will happen.  This week I’m writing my goals down so that they are visible to me on my phone background and in my house.

Things to remember about setting goals:

Don’t get discouraged if you have a day that wasn’t all you had hoped for.  Simply try and do better tomorrow.  I have one friend who is constantly saying “I’ll start over on Monday”.  I don’t know what’s so magical about Monday, but that’s ridiculous.  Start over right now.

Make your goals realistic for you.  When I first started out my goals were to get in a 30 minute workout 3 times a week.  Sometimes I didn’t do anything strenuous at all, but I made sure I was there for 30 minutes.  It helped me develop the habit of being in the gym.

Last week’s goals are a starting point for this week’s goals.  Experts suggest only increasing your weekly mileage by 10% max in order to safely progress into a running program.  Add time to your workout, even if it’s only 5 minutes, add intensity bursts, increase the weigh, reps, or sets of your weight training.  The point is, make this week harder than last week, but keep it realistic.  If you go too far too fast you’ll only get sore, worn out, and discouraged.

Weigh yourself, take your measurements, and for goodness sake, track your calories!  I hope you all will take some time to think about where you ultimately want to be and take small, daily steps towards reaching those goals. Have a wonderful week!

Monthly Goals are still:

  • Lose 5lbs
  • Finish 5K Distance

Goals for this week:

  • Three two-mile runs
  • Average under 13 minutes/mile
  • Eat Vegan
  • Finish week 3 of arms workout

Maybe Vegan won’t be all that bad after all

Menu Plan:

Breakfast: Steel Cut Oats with Fruit, Smoothies, Scrambled Tofu

Lunch: Spaghetti Squash, Sweet Potato chili, Leek, Potato, and Lentil Soup

Dinner: Spicy Couscous, Falafel Wrap, Nutrisystem leftovers

Snacks: Fresh vegs, Fruit/Celery with PB, Smoothie, Grapes, Watermelon


No workout kind of day

2 Aug

Today was a no workout kind of day. I was tired and lethargic the entire morning.  Tomorrow is a makeup run to finish out my weekly mileage and my last arm workout.  I did foam roll my quad and ITB.  Yes, you read that right, quad as in singular, only one side.  I’m such a sissy and worked on it in such slow increments that I ran out of time to do the other side.  Shannon was right, my quads are tight.  I’m getting on Amazon tonight to purchase a stick and a roll.

So…I’m going to make a black bean salad, sit on the couch, turn on old episodes of Grey’s Anatomy, and scope some Pinterest.


Black Bean Salad:

2 cups shredded Romaine

1/2 can low sodium black beans rinsed and drained

red onion

1/2 avacado

diced tomato

plain greek yogurt

fire roasted salsa

1tsp cumin


dash cayenne

Start with a bed of lettuce in a bowl.

In a small sauce pan heat black beans.  Stir in cumin, cayenne and heat through.  Stir in chopped fresh cilantro, heat another minute or so and remove from heat.

Pour black beans over romaine.  Top with a dollop of plain greek yogurt and a tbsp or so of salsa, onion, and tomato.  Enjoy!

300 Calories, 48 carbs, 5g Fat, 18g Protein

Uphill struggles bring downhill bliss

23 Jul

I love running down hill.  I’m going at a fast pace, wind in my hair, I can feel for that brief moment that I have done it.  I have accomplished my goals.  I’m a runner.  Then I hit flat surface, or even worse, a hill, and that all goes away.  But for that short time I can feel it.  That being said, here’s my run for today.  Same course as last week except I ran it backwards and I went on a short out and back side trail to make it a little longer:


As for my diet today…well…let’s not talk about that.  Truth is, I don’t really know what I have eaten today.  I didn’t really have any meals, I just mindlessly snacked and any attempt at trying to remember what I had and in the correct portions would be feeble.  Let’s just say it was a failure.  Instead I will share with you my favorite pre-workout snack:

Energy Bites!

I’m sure you’ve seen these little morsels of goodness around the internet. They are very yum and filling.  Two little bites pre-workout and I’m good to go.  That’s important for me because of my schedule. Here’s my daily:

7am: Wake up ( try my best to shoot for 6 but in reality, I don’t roll out of bed til 7 most days)

8:15am: Arrive at work and have breakfast

10am-ish: Sneak to the back for a morning snack when I can

1pm: Finish up paperwork and then I can leave for the gym (I like to have a little bite of something while I finish up paperwork)

1:15ish-2:30: Workout time

3pm: Lunch time

6ish: Evening snack, usually a protein shake

7pm: off work

Dinner around 8-9pm.

I wouldn’t say this is ideal for nutritional excellence, but that’s the way the cookie crumbles.  I’m glad I have a mid-day time to workout, it keeps me on track. I’m not a morning person and in the evening it’s easier to make excuses. So that’s that!

Here is my recipe for energy bites:

1cup steel cut oats

1/2 cup flax meal ( ground flax seeds)

1/2raw  unsalted sunflower seeds

1/2 raw unsalted pepitas (pumpkin seeds)

1/2 cup raisins

1 cup unsweet coconut

a dash of cinnamon and ground ginger

1 TBSP Organic, local honey*

1/2 cup raw peanut butter

1TBSP cacao nibs (what i had left in the pantry)

1 tsp vanilla

*A note about honey: without getting into the long story about honey off the shelf, I will just say, if you’re going to use it, use organic local honey.  It’s got great enzymes, and helps with allergies as well whereas honey off the shelf is just pure sugar and nothing else.  If you don’t have access to local organic use something else like agave nectar or a little liquid stevia.

Heat a pan until very hot.  Add oats and toast until fragrant.

Put sunflower seeds, pepitas, raisins, coconut, nibs in a food processor and pulse until it’s all about the same size.  Combine with oats, flax meal, cinnamon and ginger and toss.  Add vanilla, honey and peanut butter and mix.  The mixture should be firm enough to roll into balls and not fall apart.  If it’s falling apart add a little more PB. If it’s too wet and is sticking to your fingers and forming balls that flaten out when you lie them down add a little more oats or coconut.  Roll into balls that are about an inch or so in diameter.  Place balls onto a cookie sheet so that they are not touching or barely touching.  Freeze until solid.  After frozen you can put them in a ziplock and enjoy! Makes 25-30 bites, depending on the size you make them (and how much of it you eat while you’re making it).