Recent Running Epiphany

Sorry in advance as this post is kind of a long read. I haven't posted in awhile and want to get my internal struggle these past few weeks out there. But if you get bored...make sure to still scroll down so you don't miss out on this week's recipe - it is definitely worth making and is going to go into regular rotation in our house.

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If you are stubborn with a type A personality, it is difficult to pull back once you start something that you are truly committed to. I was pushing, pushing and pushing these past few weeks to double my running milage in order to do a Thanksgiving 10K. 

I committed to do it and didn't want to let myself, my family or any of the followers of this blog down. I was increasing my mileage too quickly (not listening to the 10% rule). I was running 5 miles every other day.  I was pushing myself to try to run faster, even though I knew that most runs are supposed to be slower than race pace. I was doing this as I didn't want to have a terrible time for the race. Even though my time for my first 5K was pretty good for a first timer carrying around extra lbs. :)

I was not listening to my body; I was struggling and for the first time since I started running I didn't like it - which was a huge red flag to me. I wanted it to be over as soon as it started. Then on Wednesday morning's run at about 2.5 miles in I had an epiphany - which went something like this in my head ... 

"I hate this; I want to stop. I miss the runner's high I used to get. My shin splint is coming back from increasing my mileage too quickly. But I have to get at least 5 miles in X time if I am going to be able to do the race well. How am I going to do this race? I know I am going to push myself too hard in the beginning. Oh God, what if I don't finish. My shin is really hurting. Wait why do I have to do a 10K in 2 weeks? There's nothing shameful about the previous 3-4 mile runs that I was previously clocking in every other day. I am going to cut back to that not force myself on this timeline as I don't want to end up eventually not wanting to run at all or out with shin splints again. 

After I came to that decision, the last mile of Wednesday's run something like this (which are like my usual thoughts)...

"This is a good song. I really like it. I feel good. Ok so what am I going to get done today? I have to call X, buy new school shoes. That's a nice breeze. Look at those leaves. The colors are amazing....:" And when I was done with my run I knew I had made the right decision.

So important to keep in perspective

I want to be clear that this doesn't mean I am giving up. I am still running every other day and am going to slowly increase my mileage, listening to my body and not worrying about time. When I am confident I will be so ready to rock an early spring 10K's a$$. As I do think that goals are still very important to keep on track.

I consider myself a runner. I am in this for the long haul. I don't want to burn out. I want to enjoy my runs, my alone time, my exercise and getting 3-4 miles in every other day is good for me know and nothing to be shameful about. 

SONG THAT KEPT ME RUNNING THIS WEEK:  "Good Feeling" Flo Rida - this is really a good one to run to!

RANDOM TIP OF THE WEEK: Don't have one this week. Just trying to get this post out since I've been neglecting this blog and people have been wanting the recipe!

THIS WEEK'S RECIPE: Baked & Crispy Chicken Parmesan. This recipe is slightly modified from the original version found in The Best Light Recipe from Cook's Illustrated. (which is one of my fav. cookbooks!). NOTE - This is really good and was a HUGE crowd pleaser with not only my kids but my husband and myself as well. My friend told me to try it since she knew I had this cookbook. She said her kids call it "pizza chicken" :). 

Browning the Panko breadcrumbs

Baked & Crispy Chicken Parmesan

Makes 6 servings

1 1/2 cups panko (Japanese-style bread crumbs)

1 tablespoon olive oil
1/2 cup grated Parmesan cheese 
1/2 cup unbleached all-purpose flour
1 1/2 teaspoons garlic powder
Table salt and ground black pepper
3 large egg whites
1 tablespoon water
Olive oil cooking spray
3 large boneless, skinless chicken breasts, sliced into cutlets*
2 cups marinara sauce, warmed
3/4 cup shredded part-skim mozzarella cheese. (NOTE: You can get the extra LF shredded mozzarella at Trader Joe's that I think works well here and would reduce the fat and calories below.)
1 tablespoon chopped fresh basil (optional)

*I've found the best way to create even cutlets is to place your hand flat firmly on the top of the chicken breast and cut horizontally - using a VERY sharp knife.

The breading process...

1. Preheat the oven to 475 degrees. Note: The oven rack should be in the middle. Heat a skillet to medium and combine the bread crumbs and oil in skillet toasting over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and let cool. Then stir in parmesan.

2. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.

3. Line a rimmed baking sheet with foil, place a wire rack on top (if you don't have a rack that goes with the baking sheet a cookie cooling rack could work), and spray the rack with olive oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs, Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.

4. Spray the tops of the chicken with olive oil spray. Bake until the meat is no longer pink in the center and is at least 165 degrees, about 15 minutes.

Finished product...

5. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve (optional). 

Nutrition Per Serving:
Cal 310; Fat 8 g; Carb 20 g; Protein 38 g; Fiber 1 g, pp+ 8

I did it, I did it, I did it...hooray

For you parents out there with young kids... I couldn't get the Dora song "I did it, I did it, I did it, ...hooray" out of my head as I started writing this post. 

I finally did something that has been over a year in the making: ran my first race! It was a 5K. I picked one that had special significance to me as not only was it on my college alma mater's grounds (finishing on the football field's 50 yard line), but I was also able to benefit an old friend's charity that honors her sister. 

Looking back it was a little crazy as there were over 15,000 participants. Not probably the best race to get your feet wet with, but I did it! I finished without walking. I finished within the race time I wanted to, and the best part is I finally accomplished a goal that I had had for so long. 

Now I can't wait to continue to build my running muscles and endurance to complete a 10K in about 5 weeks! Very exciting to me! I am proving to myself how doable this is. I am proving to myself how strong I really am (even if I still am slow). 

I am trying to take one race at a time but I really do think that a half marathon is within my sights for next year!!! wow.

SONG THAT KEPT ME RUNNING THIS WEEK:  "Church" T-Pain featuring Teddy Verseti. If this song won't help you pick up the pace during a workout, nothing will! :)

RANDOM TIP OF THE WEEK: Sometimes carbs are seriously craved, I know. But even carbs that are better for you like whole wheat pasta, brown rice, millet etc. still have the same calories as their white counterparts. Make a good thing go further by mixing veggies in using a 50/50 ratio. You will still get the carb feeling but less will go further.

THIS WEEK'S RECIPE: Spaghetti Squash Lasagna! Yet another recipe inspired by Gina and her amazing blog Skinnytaste. I just doctored the original version up by adding flavors to the ricotta and changing some of the quantities a bit. 


Ingredients:
2 cups marinara sauce (you can use fresh or jarred)
3 cups cooked roasted spaghetti squash 
(I like to roast it whole - I find it easier than trying to cut it pre-cooked - see directions here)
1.5 cups part skim ricotta
3 tbs parmesan cheese
7 oz low-fat shredded mozzarella (I find the reduced fat at Trader Joe's)      

1/2 tsp red pepper flakes
1 tbs fresh thyme 
1/2 tsp dry basil
1/2 tsp fresh ground pepper

Directions:

I like to roast the spaghetti squash whole as I find it easier than trying to cut it pre-cooked - see directions here.
Preheat oven to 375°.

In a small bowl mix the ricotta, thyme, basil, red pepper flakes and pepper. In a 8x8 pan ladle 1 cup marinara sauce on the bottom of the pan. Lay out the cooked spaghetti squash in an even layer.  Top with the ricotta. Sprinkle half of the parmesan cheese and 2/3 of the mozzarella. Add the remaining sauce, parmesan and mozzarella cheese.  Cover with foil and bake 20 minutes, or until the cheese is melted and the edges begin to bubble. If you want to uncover then and cook 5 minutes more, it will have more of a browned top (I just like mine cooked covered). Note: After you cut the first piece there might be some water from the cooked squash - I just spooned it out :).


Nutrition: 326 calories, 13g fat, 27g carb, 3g fiber, 20g protein, 8 pp+

Easy Does It!

For those that have been following this blog for a long time know that I've struggled with running injuries (namely shin splints) off and on. Unfortunately these shin splints have hampered the timing of  my overall distance progression since I started running in the summer of 2010.

There are 2 major tips that have helped me get over them.  SO - move over because here I come! 

1. Run slow. As a major Type A personality - I was previously always running way too fast. Now I know that my too fast was slower than most runners' slow, but I also realize if they strapped on 20 pound weights to each of their 4 limbs they would be slower too. This article from Runner's World greatly helped me - it is worth the read for any runner. 

2. Slight change in form - a fellow runner told me that her knee injuries were greatly improved when her doctor or PT told her to make sure to run with her whole foot and keep her shoulders behind her hips. 

My first race in Sunday. Can't wait to report back next week!!!

SONG THAT KEPT ME RUNNING THIS WEEK: "Moves Like Jagger" Maroon 5

RANDOM TIP OF THE WEEK: Set a public fitness goal by signing up for an event. Knowing that I had the 5K this weekend has really kept my running on track, even on days it was nearly impossible for me to get a run in. If you don't run, there are so many run or walk 5Ks out there. You could walk the 5K and just start walking a little bit every day and increase your distance over time leading up to the event. :).

THIS WEEK'S RECIPE: Banana Oatmeal Walnut Cookies (with a few choc. chips!). These are so good. They could almost been seen as a breakfast cookie (esp. if you decided to skip the chocolate). My 18 month old loves these (as do I) and I feel they are a healthy cookie :). 

Banana Oatmeal Walnut Cookies (with a few choc. chips!)

Makes - 24 cookies

Ingredients:

1/2 cup whole wheat flour

1/2 cup of all purpose flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

2 tbs real butter, room temperature

1/2 cup sugar

1/2 cup unpacked brown sugar (I used dark brown)

1 large egg

1/3 cup mashed ripe banana

3/4 tsp vanilla extract

2 cups Quaker Oats Quick Oats

2/3 cup chopped walnuts

1/3 cup dark chocolate chips (quality is key here - I used Ghirardelli, the dark cacao ones)

Directions: Preheat oven to 350°. In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon. In a large bowl cream together the butter and the sugars on medium speed with a mixer (either stand up or hand).  

Add the mashed banana, egg and vanilla extract. Stir in the flour mixture and the oats by hand until just combined and no streaks of flour remain; stir in the chopped walnuts and chocolate chips.

Drop tablespoonfuls of the dough onto baking sheets lined with parchment paper. Bake for about 10-12 minutes, or until cookies become light brown at the edges. KEY NOTE: It's important to NOT overcook or they will loose their chewy texture and not be nearly as good!

Let cool on baking sheet for a few minutes, and transfer to a wire rack to cool completely. Once cooled, store in an airtight container.

Nutrition per cookie: 110 calories, 4g fat, 17g carb, 1g fiber, 1g protein, 3pp+ - and they are so worth it!!!

New Year's in September?

I'm starting to think in some ways I took the summer off.  It wasn't intentional. I won't go into the long list of excuses (if you've been following the blog you know some of them), but I basically maintained instead of lost - losing and gaining the same couple of pounds. 

I still want (and am going to) lose somewhere between 40-50 more pounds which means...

I really need to kick my butt into gear BIG TIME and soon. 

Why wait until January to make a big change? With the summer winding down, kids starting school again, colder weather coming, and the holidays creeping up, it's actually the perfect time to start something different/ramp up a goal.

I read most of this month's Health magazine this past weekend. It has lots of good info, but the part I liked the best was an article on page. 97 "One Month to a Wow Body". Now I don't like the title because we all know that it is false advertising, but I do like the content. It talks about setting a goal of completing a race (either a 5K,10K or half marathon) & also setting a goal to "reclaim your weight". Here is a link that includes some of the info, but the hard copy is better/easier to navigate through...so you may want to pick it September's issue, if it sounds like something that interests you...

We have company in town over labor day weekend, and I don't want to be overly strict then so I am reclaiming my New Year's as September 5th. I am already training for a race, so I have that box checked. But I need to be more strict about portions and overall food/drink choices. I am either going to do a magazine's meal plan for a few weeks, start counting points again, or try another recent meal plan I've heard about to ramp up weight loss (the 17 day diet). 

Again if you know me, I am against the fads/gimmicks and anything that promises immediate results but I just need something to jump start me back into portion control (and less cheese, wine and beer!). 

I'll report back soon with what I chose and how it's going. 

SONG THAT KEPT ME RUNNING THIS WEEK: Ready to Run - Dixie Chicks. I am not a big country fan, but to add this song to my playlist this week was a nice change of pace from my usual. This song makes me smile even while sweating profusely. 

RANDOM TIP OF THE WEEK: If you want a quick jumpstart, a lot of the monthly magazine's have weekly menu plans like Clean Eating, this month's Health (and sometimes Self) - these menu plans help take some of the guessing out of it in terms of portion control, variety etc. I really like Clean Eating's and Self's plans (when Self has them).

THIS WEEK'S RECIPE: Arugula, Watermelon & Feta Salad. This may sound like an odd combo but it is soooooo good. I've heard of people making this and then Gina posted her version and I had to try it. I love red onion so I added a bit more than hers has. The peppery arugula is completely offset by the sweetness of the watermelon and the tang of the feta and dressing. So good!

Arugula, Watermelon & Feta Salad

Serves 4

Ingredients: 
3 cups of chilled watermelon (seedless), cubed 

1/2 cup crumbled feta

8 oz arugula (washed and dried very well)

1/2 small red onion, sliced very thin (use a mandoline for best results, mine was only $18 and I use it all the time...) 

2 tbsp balsamic vinegar

2 tbsp extra virgin olive oil

kosher salt and fresh pepper

Directions:
In a large bowl whisk vinegar, olive oil, salt and pepper. Then toss with the remaining ingredients and serve.

Nutrition: 163 calories, 11 g fat, 11 g carbs, 1 g fiber, 4 g protein, 4 pp+

James Brown

I feel good. I feel I am mentally back on track, and in control like I was before the holidays. And that's big.

Last week I didn't lose an ounce. I said I was going to work extra hard to make up for it and I did. I lost 3.5 pounds this week. 

Here's what I think were the major contributing factors:

- Cooking. I prepared all my own meals except one. I almost always had a big side of veggies (my go to veggie mix was sauteed zucchini, red onion, tomatoes with basil and salt & pepper - mainly just because it's what I had in the fridge!). I either used 1 tsp of olive oil or cooking spray but I also added a splash of chicken broth for extra flavor without the oil (I always seem to have a box in the fridge).

- Protein. When I was hungry for the most part I ate protein for meals and snacks. My favorite protein packed items from this week were fat free plain Fage yogurt - I ate about 1/2 a cup on a baked potato for a few meals this week along with a side of veggies. Another was light string cheese wrapped in a piece of turkey and microwaved for 30ish seconds, and roast beef.

- Apples. Besides protein my go to snack was an apple that I often had with the protein.

- Outdoor Running. Intervals of walking and running OUTSIDE! You burn more calories when you run outside due to the uneven terrain etc. I also love the feeling of being unhinged whereby I am not running at a certain pace the entire time, and I am more apt to dictate my own pace - which actually makes me run faster than running on the treadmill! Today it was nasty, so I had to go back to the dreadmill, but hopefully not for too much longer. 

- Small Indulgences. I did go out for a nice dinner for a birthday celebration. I had a salad and a petit filet (with no butter etc), one cocktail, one glass of wine and I even had a delicious cupcake. Other than this I really stayed on track. I think if you let yourself slightly indulge once it really helps staying on track the rest of the week.

I think what is helping me the most is that I am not looking for instant results and I have come to terms with the fact that this is going to take time.  When you realize that, it just doesn't seem as daunting as it really is.

For anyone counting... this means I have 8.5 more to lose by the end of April to reach my short term goal of losing 18 by the end of April! I am well on my way :)! 

SONG THAT KEPT ME RUNNING THIS WEEK: "Rolling in the Deep" Adele. A-M-A-Z-I-N-G song - actually the whole CD is great - you should check it out!

RANDOM TIP OF THE WEEK: Tea, tea and more tea. Not only are some teas great for you - green and white teas. They also can be a very satisfying end of meal drink! That's one of the things that really helped me this week. Sometimes when I would finish a meal I knew that I should be satisfied but I still felt like I wanted something else. I would cap off the meal with a glass of tea or two and it really helped me feel more satisfied. I specifically am really enjoying flavored white teas these days! My favorite is Imperial White Peach....... so fulfilling.

THIS WEEK'S RECIPE: Country-Style Beef & Green Pepper Soup (modified from a Clean Eating recipe). This recipe is delicious and super healthy! The balsamic is a must!

Country-Style Beef & Green Pepper Soup

Ingredients:

It tastes so much better than it looks, promise :)!

- 2.5 tbsp olive oil, divided

- 12 oz extra lean ground beef, I used ground sirloin

- 2 medium green peppers

- 1 cup chopped yellow onion

- 1 lb of fresh tomatoes chopped

- 6 oz fresh green beans, broken into 1-inch pieces

- 1 cup frozen whole-kernel corn

- 2 cups coarsely chopped green cabbage

- 3 cups low-sodium beef broth

- 2 tsp dried oregano

- 2 tbsp balsamic vinegar (this makes it!)

- 1 tsp sea salt

- 1/2 tsp ground black pepper

Directions:

1. Heat 1 tsp oil in large pot or dutch oven on medium-high - tilting to coat. Add beef and cook until browned. Drain excess fat and then place beef on paper towels to remove excess grease. 2. Heat 1 tsp oil in pot on med high. Add bell peppers and onion and cook for 6 mins or until edges begin to brown, stirring occasionally. Add beef back to pot along with tomatoes, beans, corn, cabbage. broth and oregano. Bring mixture to a boil over same heat, then reduce heat to a simmer, cover and cook for 15 mins or until beans are tender-crisp. 3. Remove pot from heat, stir in remaining ingredients. including remaining oil. and let stand for 10 minutes before serving to allow flavors to meld.

Nutrition info for a 1.5 cup serving: 182 calories, 5.5 grams of total fat, 1 being sat., 17g carbs, 3.5 grams fiber, protein 16 grams, 4pp+!

*Hopefully there aren't too many typos - i am pooped and don't feel like proofreading tonight!