Notes on Running

It's been awhile since I've written about running, one of the major components of my journey, so I thought I would take some time to provide you with some of my latest notes on running...


As some of you know I've battled on and off with shin splints. Right now I am in a much better place with them because I started working on changing my form. Basically running with much smaller strides and being conscious of keeping my body in a straight line and pushing completely forward vs. also side to side.  Although I've only had time to look at a few parts of it so far, I am using Jeff Galloway's original "Book on Running" as a loose guide. This form change is taking me awhile to get used to, but has been helping me tremendously. I still am loving running! And running every other day! I am truly truly hooked. 


Gina Mooney, who I was introduced to through the "Another Mother Runner blog" (read her interview here), is an amazing mother of 5 who went through the same thing I am right now in terms of weight loss and beginning running (although she's much further down the journey than I am!). She also suffered from shin splints early on and hers turned into a stress fracture. She's helped me greatly and suggested the Galloway book to me. You can also check out her blog here.

Next Day Leftovers as Sandwich - delish!

I've lost a little over two more pounds since I've checked in with you last! woo-hoo!

I am taking a brief 2 week early summer hiatus from the blog. I will probably have some updates to the facebook page during that time, but won't see you back here until mid-June. I have a lot going on so I am just hoping to maintain all my recent loss over that time and not gain!

SONG THAT KEPT ME RUNNING THIS WEEK: "Mercy" Duffy (thanks for reminding me to re-add to my running playlist Randi!)

RANDOM TIP OF THE WEEK: Update your cool down song playlist. My current favorite song that I look forward to putting on as soon as a run is over is Aqualung's "Bright Than Sunshine", I also like Pearl Jam's "Just Breathe".
THIS WEEK'S RECIPES: "Clean" BBQ Chicken & Delicious Fresh Cole Slaw (the winner of these two is the slaw by far, so good!). Both recipes are based on recipes I found in April/May's Clean Eating Magazine and slightly modified.

BBQ Chicken

The nice thing about this recipe is you make your own sauce so you can control the amount of sugar, salt and other stuff that is in most BBQ sauces. It was really pretty good and easy but I am not going to run to make this again - I may just look for a cleaner, lower sugar bbq sauce.  (but the slaw that pairs with it below is very good and is going to be my go to summer slaw!) 

Serves 4

Ingredients:

-4 4oz boneless skinless chicken breasts (pounded thin)

*I forgot to pound them and it would have been MUCH better if I did!!

-black pepper

Sauce:

-1/4 cup tomato paste (no salt added if you can find it)

-3 tbsp balsamic vinegar

-2 tbsp pure maple syrup

-2 tsp worcestershire sauce

-2 garlic cloves minced

-1 tsp onion powder

-3/4 tsp sea salt

-1/4 tsp red pepper flakes

-2 tsp extra-virgin olive oil

Directions:

In a medium saucepan whisk together the following ingredients: 1/2 cup water, tomato past, vinegar, maple syrup,  worcestershire, garlic, onion powder, salt and pepper flakes. Bring sauce to a boil on medium high and boil for about 3 minutes or until sauce reduces to about 3/4 cup. Remove from heat, stir in oil, divide sauce between 2 small bowls and let cool. Then sprinkle black pepper on both sides of chicken breasts. Place chicken on grill and cook for 3 minutes on medium high. Turn chicken over and brush some sauce over top and cook for 3 minutes. Then again turn chicken over and brush with the remaining sauce in the same bowl you just used and cook for 1 minutes. Finally turn chicken over and spoon the remaining sauce from the other bowl over the top and cook for 1 more minute or until no longer pink.

Light & Delicious Slaw

Serves 4

-3 cups of cole slaw with carrots

-1/4 of additional shredded carrots (optional)

-1/2 cup of celery thinly sliced

-1 banana pepper, seeded and diced 

-2 tbsp apple cider vinegar

-1 tbsp safflower oil

-1 stevia packet

-1/8 tsp red pepper flakes (add a little more if you like spice)

-1/4 tsp sea salt

-1/4 tsp fresh ground pepper

Directions:

Combine all ingredients and toss well. Refrigerate for at least 1 hour.

I served the above with a slice of grilled multigrain bread sprayed with a little cooking spray and rubbed with garlic. 

Here is the nutrition info for 3 oz cooked bbq chicken, 3/4 cup slaw, and one piece of multigrain bread.

313 calories, 11g fat (only 1.5g being saturated), 24g carbs, 5g fiber, 29g protein, 8pp+