The Great Debate: Pre-Workout Fuel

16 10 2009

TGIF! TGIF!

Good morning FitFeat friends!  Are you so excited that the weekend is upon us once more?  I am ESPECIALLY excited because this weekend they are forecasting some 70+ degree weather and sunshine!  More chances for me to get some Vitamin D action!  😉

What a week it has been.  Have you noticed what’s been missing this week?  WOGGING!  My poor dogs.  They haven’t been out on a walk since Monday evening.  I’m a bad puppy-mommy this week!  I’ve had daily “social-cizing” plans and the rest of the time I’ve been glued to my PC in preparation for the upcoming blog move. 

Maybe yet today I’ll be able to get them out.   

Check out my new breakfast creation:

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Now I know what you’re thinking:  “OMG what IS that?  It looks disgusting!”  But let me tell you this was one delicious little pre-workout fuel!  It is toasted Ezekial smeared with coconut oil (in lieu of vegan butter) and then smeared again with a MEDJOOL DATE!  Mmmm coconutty-datey sweetness!  Brendan Brazier (professional Ironman triathlete) says that coconut oil and dates are great exercise fuel:  the coconut oil has MCTs (medium chain triglycerides) that are more easily converted to energy by the body, not to mention easily-digested simple carbs in the form of the date. 

I often will eat half of a Coconut Cream Pie Larabar for pre-running fuel thanks to Brendan’s info.  That particular Larabar contains dates, coconut and coconut oil. 

I met up with my friend (and fellow personal trainer) at The Bluffs yesterday morning for a hilly run.  Wendy is a serious running pro, let me tell you.  She’s a multi-time marathoner (including the BOSTON which one must qualify to enter).  The only reason I’m able to run with her currently is because she is nursing a foot injury.  Notice I’m not saying “keep up with her currently” — because she still could have TOTALLY left me in the dust yesterday, I know it.  🙂 

We got in 3.62 miles of hills and dales.  It was a BEAUTY of a morning!  And I felt fantastic afterward.  Wendy, thanks for a great time – I’m looking forward to going again soon!

After that I hit up Starbucks to catch up with another friend and her adorable son, where I had a grande SOY STEAMER.  (Essentially that means I have Starbucks heat me up a nice cup of soy milk, with no coffee or flavoring, and then pay them probably 3 times what a whole container of soy milk would cost!)  Ahhh gotta love th SBUX.  (Thank you Magen for treating — that was very sweet of you!)

Riley never gets any photo love since Rascal is the ham of the family, so I had to get her in the shot.  See what she’s saying with her eyes?  It’s “why haven’t you walked me today, ya big jerk!”  🙂

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Lunchtime meant it was time for me to get my major veggie fix.  I still don’t think photos do this salad bowl justice.  It is HUGE.  I measured yesterday and it is 11″ in diameter.  🙂  This one was chock full of spinach, heirloom tomatoes, yellow pepper, dulse, avocado, zucchini ribbons, kalamata olives, nutritional yeast, and pepper.  Dressed with extra virgin olive oil.  I ate every last bite and had a few baked potato chips on the side. 

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A little Pecan Pie snack in the afternoon: 

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And leftover “Lazy Girl Dinner” from the other night whenI had Amy’s Organic Southwestern Vegetable soup.  I had it in a mug with a  little raw goat cheddar and Mary’s Gone Crackers on the side.  Right back to the PC I went…  MSP had his last softball game of the season, so I was right back to the PC to get some more blog work done.

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I did need an evening snack since my soup didn’t keep me full very long, so I made a bag of homemade microwave popcorn (1/4 cup of plain popcorn kernels in a brown lunch bag, fold up the top, microwave for up to two-and-a-half minutes or until the popping sounds are far apart).  No fake butter flavor, no crazy chemicals, no fumes that allegedly cause lung cancer.  Sprinkle with some sea salt and/or nutritional yeast, and munch away!  

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I fell asleep while watching “The Office”.  Lame.  All the social activity of the day combined with a whole lot of sitting at the computer made Shari very sleepy…

***

So for today’s discussion, I’d love to hear how you fuel your workouts
Are you an “empty stomach exerciser” or a “fully fueled exerciser“? 

I definitely vary, depending on the situation.  For running, ideally I get it done first thing in the morning after just a cup of coffee (and maybe a bite or two of Larabar at the most).  I feel lighter on my feet and don’t experience ‘side stitches’ when I don’t have food in the system. 

But sometimes when I meet up with running buddies, it’s usually a little later in the day and I don’t like to go that long without food.  So I’ll try to eat something about 90 minutes prior to the outing (usually anything sooner and I get severe side cramps during the run).  Yesterday’s toast with the coconut oil and date worked perfectly.  I had some simple carbs, some complex carbs and the coconut oil.  The date gave me some quick energy and the sprouted grain toast gave me some sustained energy.  It was plenty for my run and held me over for about 3 hours until it was time for SBUX. 

Other forms of exercise (like my weight training and hiking) don’t cause me to have to overthink the food situation as much.  Weight training is usually first thing on an empty stomach.  For hiking I eat about 90 minutes for hitting the trail, then bring a Larabar in case I need it on the trail.

There are a lot of schools of thought as to whether you should work out on an empty stomach vs. being ‘properly’ fueled.  Some say that if you exercise on an empty stomach first thing in the morning, you’ll burn more fat (still burning the same number of calories, but because your glycogen stores will be lower first thing in the a.m. you potentially dig into fat stores sooner.)  On the other hand, there are those that say if you exercise without properly fueling for it, you will be causing a bit of catabolism of the precious muscle tissue we all work so hard to keep.

My opinion is this is highly individualized from one person to the next.   Feeling crampy or nauseous during a workout from a belly full of food isn’t something that will keep you coming back for more.  But feeling lightheaded or dizzy from not eating enough and hence lacking energy isn’t good either.   Base it off of how long or how intense the workout will be.  Common sense applies here.  Listen to your body and take note of how you feel so that next time you can make the right ‘tweaks’ to feel FANTASTIC during your workouts. 

Isn’t that really what it’s all about anyway?  🙂  I’d rather feel great during my workouts (which means I’ll be more inclined to do it again tomorrow, and the day after that, etc.) than be too focused on what percentage of the calories burned are from fat.  (Been there, done that…!)   Overall if you are moving your body regularly and eating nutritious foods, you’ll get where you want to go.

Let us know which side of the fence you’re on — drop a comment!

Alrighty friends, I’ve got a LOT on the plate today so I’m gonna get cracking!  Have a FAB FRIDAY! 

If all goes as planned today I may be back later on with the last notice before the blog moves.  If not, you’ll know I hit an speed bump… 😉  

See ya next time! 

— Shari B. =)





Too Many Avocados, Too Little Time

15 10 2009

Hello again blog buds! 

As promised I’m back with the continuation of Wednesday’s recap since I had to jet out so fast earlier this morning to make it to my running appointment!

After hiking yesterday with my good friend (thanks Keri!!) I snacked on a Chocolate Coconut Chew Larabar in the car.  Mmm it’s so like a coconut brownie, love this one!

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By the time I got back to my house it was close to 1:00 – I had a late lunch that ended up being lunch and afternoon snack.  The beauties were staring at me from the counter:

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So I figured now that they’re ripe I better get busy eating them!  I decided on lettuce wraps filled with avocado slices, yellow pepper, tomato and slivers of raw goat cheddar.  Sprinkle on some coarse-ground pepper and lunch was ready!  (Quite tasty AND filling…)

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I spent a little time catching up on some of my favorite blogs and it seemed chickpeas were a strong theme around the blogosphere!  I thought for sure I’d make some thing relating to hummus or falafal after seeing all the gorgeous photos of various chickpea dishes.  But when dinnertime actually rolled around, all I wanted was some miso soup and sushi.  I chose the Bungee roll which is a cucumber/avocado roll with baked spicy salmon on top.   I miss having sushi on a regular basis!  I was a little worried about eating all the rice with the salmon (from an upset stomach standpoint) but all was well! 

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After dinner we got decided to be spontaneous and use up some movie passes so we ran out to the theater.  Often I will bring my own snack in my purse with me, and maybe a bottle of water.  On this particular night, I was feeling the movie candy, so I decided to get some Welch’s Fruit Snacks.  Hey, if anything, I got a HINT of juice in my candy, since I didn’t have a green smoothie during the day!  😉 

So now that I still have 4 avocados to use up, I’d love to hear of your favorite avocado recipes!  I’m considering using one to make a “Choco-mole” from Gena at Choosing Raw.  But still have  A LOT of avocado to use up.  Outside of GUACAMOLE, what is your favorite way to eat an avocado? 

Alright my friends, off to continue working on my huge To-Do List!  (Which means I haven’t made it far enough into my Tony Robbins “The Time of Your Life” audio series yet, because apparently I will soon be taught how NOT to live and die by the dastardly To-Do list.)

I hope you are all enjoying your Thursday!  Looking forward to hearing your avocado uses!

See you tomorrow!

— Shari B. =)





To Sprout or Not To Sprout?

14 10 2009

Good morning blogosphere! 

Thank you so much to those who shared their own sprouting experiences – I appreciate hearing from all of you! 

Upon reading some of the comments as well as websites discussing the toxins and bacteria potentially in sprouts, I will confess I’m torn. On one hand I hear experts touting sprouts as being the king of nutrients and digestability.  Then at the other end of the spectrum you have experts telling you to pretty much avoid them (especially alfalfa).  And I’ve been eating alfalfa sprouts EVERY day for months now, in smoothies, sandwiches, wraps. 

I feel at this point I’ll continue to eat sprouts in moderation.  I think, at least for me personally, the benefits outweigh the risks.  That may change as I continue to read up on the topic.

Therefore, my sprouting (ad)venture has commenced… but I think this first attempt isn’t going to go all that well.  We’ll see.  Not that I’m trying to send negative vibes out into the universe or anything 😉 I am starting with millet because that is what I happened to have on hand.  Reading into the instructions of sprouting millet, I learned that tray-style works better for this particular grain using 100% cotton cloth above and below it, as I’ve done here.

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The issue I think I will run into is the rinsing and draining.  Once you get little shoots they say to be very careful because they can break easily.  Not sure how I’m going to manage rinsing and draining from this pie plate without moving the little buggers around!  I also read that some of the millet might ferment rather than sprout.  Plus I’m not even sure if what I have is hulled or unhulled millet.  And I’m quickly realizing in this dry climate that my cloth dries out CRAZY-FAST so I think I need something thicker like a washcloth. (Overthink things much, Shari??)  🙂

Time will tell!

What I DO know is that the sprouts I PURCHASE cost me about $1.99… so if I spend too much time on this experiment, I’ll be sticking with store-bought!  🙂

On the subject of millet, I did cook up a big batch of it to keep in the fridge.  So for breakfast yesterday I had a bowl of warm millet with almond milk, some raw honey and raisins.  It was a nice change from oatmeal.

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It made for a perfect post-run meal after a chilly and VERY dark outdoor run.  MSP and I went out for three miles at about 6:20 and it was still pitch black out when we left.  I can be wide awake when I leave the house and then get out into that darkness and it’s like my body floods my system with melatonin because I get really sleepy again until the sun comes up.  Thank goodness for electricity or I’d be sleeping 16 hours a day during winters!

Midmorning I had half of a Cashew Cookie Larabar.  

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I’ve had a small box of Sunshine Falafel ‘burgers’ in my freezer waiting for me to try.  Since I bought a huge tub of roasted red pepper hummus, I decided I’d break out the falafel burger for lunch before the hummus is gone!  (It doesn’t last long in this house!)  I used half of a sandwich thin as the base, with a schmear of hummus topped by a slice of heirloom tomato.   The Sunshine burger acted as the bun lid.  For some reason this picture makes it look like an Egg McMuffin, doesn’t it? 

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It was definitely tasty.  A little drier than I imagined but that worked perfectly for a TOPLESS sandwich!  🙂

And of course, my large salad to go with my meal!

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I spent most of Tuesday glued to the computer, working on and reading about taking my blog self-hosted this weekend.  I needed a snack that would allow me to still type, so just a quick handful of Mary’s Gone Crackers and the rest of the morning’s Larabar.

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I made a hamburger potato casserole for MSP’s dinner which did require a little kitchen time, so when it came time to decide what to make for moi, I wasn’t feeling in the mood to cook anything.  Lazy Girl Dinner would have to suffice.  A can of Amy’s Organic soup.  Folks, let me tell you that these soups are pretty much the reason I have yet to actively seek out recipes for soup.  Amy make’s a kick-a$$ soup!!  Look at how chunky this soup is!  This one was Southwest Vegetable.  Even the little pieces of corn had grill markings on them.  🙂 I will definitely be stocking up on cans of this particular ‘flavor’.  I almost ate both servings, but decided to save some for another meal.  On the side was a piece of toasted Ezekial, with Earth Balance vegan butter and a sprinkle of garlic salt.

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Sometimes cooking is just overrated when you can heat up an insanely quick dinner like this.  🙂

And last, my evening dessert:  in concept I thought this would be such a cute photo.  It SO did not turn out that way.  In my mind I was thinking “banana sushi rolls” with almond butter as my ‘wasabi’.  It didn’t plate up that well though and I got quite a laugh out of it.  For any South Park fans out there, I’ll just say that this picture brought to mind Mr. Hanky and leave it at that!

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It did TASTE great though, with cinnamon, raw honey drizzle and the almond butter.  😉

If you are in the mood for a giveaway, hop on over to The Fitnessista’s blog where you can enter to win free VEGA Sport items.  She will announce the winner on Thursday morning so you have all day today to get your entries in.  You know I love my Vega products, so I’ve used up all of my three ways to enter that contest! 

OK, blog buds I have plenty more to say today but feel like I’ve borrowed enough of your time as it is so I’ll save it for another post!  I’m heading out to get my HIKE ON. 

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Just another reminder for those who may not get to read daily:  FitFeat will be going self-hosted over this coming weekend (provided all goes well when it comes time to ‘flip the switch’!)  If everything goes as planned you should be able to find me at the same address I can be found at now which is www.fitfeat.com.  Currently that redirects you to this wordpress dot com blog location.  Over the weekend it should redirect you to the new location.  If you have any trouble finding the blog or notice something that doesn’t seem right, please email me at shari@fitfeat.com.

— Shari B. =)





The Case of the Rogue Kombucha?

12 10 2009

Good Monday morning to you! 

Hope you had a very nice weekend!  Mine was very relaxing due to the chilly weather … there was a lot of indoor lounging going on in my house Saturday and Sunday!  We did get out quite a bit too, but it was so nice each time to come home, get our “comfies” on and relax by the fire with some football on TV.

The 2.7 mile “social-cizing session yesterday with my good friend Jen was great!  It was definitely cold out, but I bundled up in my down jacket, mittens, earband and new trail runnersIt was like hiking on little pillows.  Perfect! 

Sunday eats were rather random, as they often are.  Mainly because we aren’t on any kind of regular schedule and we are usually running errands or out and about. 

MSP made me a wonderful breakfast of cage-free eggs with Ezekial toast (and Earth Balance vegan ‘butter’).

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On the side was a small glass of my BUBBLY but for some reason this one wasn’t!  (bubbly that is)  Which freaked me out a little… kombucha tea is made of live cultures.  If it’s not fizzy, does that mean the seal was broken?  Does that mean bad bacteria gets in with the good bacteria? Or do the good live bacteria go all rogue in there and end up bad for you?  AAAAACCCKKK!  So I had a few sips then just had to dump the rest because I was scared!  Additionally, I don’t think Mystic Mango is a flavor I’ll have again.  Odd, I know – seeing how I’m the MANGO-HOLIC.  I’ll stick with my go-tos:  Gingerberry and Divine Grape

During errands out I had a Lemon Larabar.  And a goodie from the Rocky Mountain Chocolate Factory (a dark chocolate dipped Oreo).  MSP had a milk chocolate dipped s’more.    Love our Sunday treats!

After the chilly chat session with Jen I came home to watch the remainder of the Broncos game with this plate of goodies:  kale chips, a big plop of hummus, baby carrots and baked pita chips.  Then I went back for seconds on the kale chips and have used up the whole batch I made Saturday.  I’ll have to make some more today!

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When dinnertime rolled around I felt I was really lacking in greens for the day, so I made a supersized green smoothie.  This one had cucumber, kale, green leaf lettuce, spinach, alfalfa sprouts, celery, pepitas, half a banana and half a pear.  Plus about a tablespoon of hemp oil

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It made two huge glasses … and I couldn’t finish it all!  I got about halfway through the second glass and cried uncle

I was apparently quite tired because I was out like a light at 8:30.  Which meant I woke up rested and ready for this morning’s workout:

Weight Training (Back/Traps):

  • TM Warmup 5 minutes, followed by arm circles
  • DB Rows 4 working sets of 12, 12, 12, 11 reps
  • Upright Rows  4 working sets of 15, 11, 11, 11 reps
  • DB Shrugs 3 working sets of 16, 15, 15 reps
  • Lower Trap Pulls 3 working sets of 20, 15, 15 reps
  • Rear Delt Flyes 3 sets of 15 reps
  • Tricep Dips 3 sets of 12 reps
  • Ball Crunches 3 sets of 20 reps

***

I have another crazy-long list of Monday To-Dos as usual, one of which may be to get started on my “sprouting experiment“.  I bought some cheesecloth yesterday and I have one glass jar set aside and want to try to sprout something.  I happen to have some millet on-hand and have heard that can be sprouted, so that might be my first try. 

Do you do any of your own sprouting?  Have you had success?  Any tips you’d like to share with the FitFeat readers?  Please drop a comment in the comments section!  We’d love to hear from you!

Also just another quick reminder that FitFeat will soon be going self-hosted, so the web address may change a bit.  I hope to ‘flip the switch’ this coming weekend but will plan to put out a post just prior to the move so you’ll know where to find me! 

Thanks again for reading and commenting!  Have a great day and I’ll see ya tomorrow!

— Shari B. =)





The One Thing You Can Do Now to Improve Your Fitness Journey

7 10 2009

Good morning FitFeat friends!!  Happy Wednesday to you!  Friday is getting closer!  It’s supposed to be mid-70s today and then SNOW tomorrow!  So I better get outside while I can (‘scoop-n-squats’ anyone?)

While I was out on yesterday’s 3 mile dog wog, I was listening to a Tony Robbins recording on my iPod. 

Right off the bat I’ll confess that there is something about Tony Robbins that just gets me going!  Sadly I don’t do the written exercises that he suggests.  And I rarely get past day 1 or 2 in a 7-, 10-, or 30-day set.  But just hearing him speak lights a fire under my tail like nobody’s business.  Yes, I am a self-help junkie.  🙂

One question I’ve noticed he poses in most of his programs is: 
What is your “camera lens” focused on?

This is something I think about often in terms of personal training clients looking to improve their fitness and/or their body composition, so I thought I’d touch on it today for a FitFeature.

In your own fitness journey, are you focusing on negative or self-defeating points like “I’m on a diet”, “I have to work out”, or “I can’t believe I can’t eat such-and-such”? 

Sometimes the best path to getting fit is more about making the mental shift than it is about what program you choose to follow.  Wouldn’t you rather focus on the positive things like “I feel so energized after working out”, “The foods I’m eating are making me healthier by the day”, or “I choose not to eat [insert fave junk food here] because it makes me sluggish and I’d rather feel vibrant.”  Once you do, you will be amazed at how easy your journey becomes.  Focusing on the negative wastes a lot of energy.

I’ve stated this before but in my early “dieting” days if someone had recommended to me that I follow a nutrition plan similar to the way I eat now, I think I may have felt it REALLY restrictive.  Mentally it would have been a huge jump for me.  (What? No chicken?  Minimal dairy?  How will I survive if I can’t mix cottage cheese into everything?)  But now?  I feel such a sense of freedom from dieting because one, I don’t consider what I do ‘dieting’ now, and two, that’s not what my “lens is focused on”.  Now I am focused on all the great things I DO eat, all the energy those foods provide me, how I no longer have digestive issues.   The fact that I’ve lost body fat is just icing on the cake.

About 6 years ago I participated in a fat loss program where one of the requirements was to eat 4 cups of veggies every day.  As I hadn’t yet made the shift, getting ‘those veggies in’ was a huge struggle for me.  Which is funny because these days, I pretty much meet that ‘requirement’ in one green smoothie, and that’s just the start of my day!  Add in one of my crazy big salads, and that’s probably another three cups more!

How hard or easy something feels is simply a matter of where you choose to aim your focus. 

***

Speaking of all that healthy food… 🙂  Tuesday started with a Vega chocolate whole food health optimizer, with some added vanilla rice protein powder, shaken violently with some almond milk!  Greens, probiotics and maca, oh my!

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Someone (known on the comment board as MSP Buddy) gave MSP a BABY LARABAR to give to me!  Thanks MSP Buddy!  That was so sweet… and my little pecan pie snacky is so cute!

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At lunchtime I tweaked another recipe, this time for a tuna burger.  But my tweaking actually made it worse, so I won’t be adding it to the “Build A Meal” section!  I made it into an open-faced sammy, with the “top lid” as a piece of lettuce.

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Oh my afternoon snack was total bliss …. I am hopelessly addicted to mangoDo you think I could make a mango tree survive in the Colorado climate??  I kid you not, when I finished cutting this thing, I gnawed all the extra ‘mango meat’ from the core.  I did not want to miss one bite…

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Tuesday is Hell’s Kitchen night (w/Gordon Ramsay) so I felt all “chef-like” setting out my ingredients to prep for dinner.  🙂

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 And voila!  Pesto Gnocchi with Zucchini, Asparagus & Sun-dried Tomatoes (with an unpictured side salad)

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Well folks, I’m off to stock up on enough sunshine to get me through the next few days!  🙂

Keep your ‘camera lens’ in mind today and look for areas where you can ‘adjust your focus’!  Make it a great day!

— Shari B. =)





Sippin’ for the Cure

6 10 2009

Ahhh I’m soaking up the sunshine today after a very dreary Monday.  The sky is SO blue today!

Monday started with a solid upper body workout that I’m definitely feeling today!

Weight Training (Chest/Back/Shoulders):

  • TM Warmup 5 minutes, arm circles for some blood flow
  • DB Chest Press/Flye Combo (incline) 4 working sets of 12+12, 12+12, 10+8, 12+12 reps per set
  • DB Row (face down on incline bench) 4 working sets of 15, 15, 15, 12 reps
  • DB Pullovers on Ball 4 working sets of 15, 8, 15, 12 reps
  • Overhead Shoulder Press 4 working sets of 15, 14, 8, 7 reps
  • Rear Delt DB Flyes on Ball 3 sets of 15, 15, 12 reps
  • Chest Stretching for a few minutes at the end

My bis and tris got some love on Sunday so I didn’t work them again this time.

Then I had to run to the kitchen to take care of my craving!  Green smoothie time!!  First the basics:  water, spinach, cucumber, celery, sprouts.  Then the accessories:  pineapple & cantaloupe, plus some hemp oil and vanilla rice protein powder. I usually buy flaxseed oil, but decided to switch it up this time and try the hemp oil.  It’s pretty darn good!  And a very pretty green!

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I bought some pineapple to add in to my smoothies for this week because I’ve been quite the klutz lately and have little bruises to show for it!  When that happens I bust out the pineapple juice and chunks for some extra BROMELAIN.  🙂

Mid-morning and it was still chilly, so some tea was in order with my Pecan Pie Larabar.  And in honor of it being October, Breast Cancer Awareness month, I used my “Sip for the Cure” Pink Grapefruit Green Tea.

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Lunchtime was quite the assortment of veggies!   Greek-ish salad (spinach, sun-dried tomatoes, kalamata olives, zucchini ribbons, Greek vinaigrette) with a few slivers of goat cheese and Mary’s Gone Crackers on the side.  Then in the Mickey-Mouse ears of this photo, we have leftover mashed fauxtatoes (mmmm warm and comforty on a cold day) and the rest of my tasty kale chips!  It was GREAT lunch!
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By mid-afternoon, I was chilled to the bone. It was in the 40s and raining (brrr.)  I decided to warm up with some heaven-in-a-bowl (oatmeal!) topped with raisins, almond milk and slivered almonds. 

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For some reason that didn’t fill me up (I really think I’m hungrier when I am cold…) so I sliced half a banana into my bowl with a small smear of almond butter and a squeeze of raw local honey.  

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Adding the banana definitely worked because then when dinnertime came around, I just wasn’t that hungry.  MSP had a grilled white cheddar cheese sandwich dipped in tomato soup, and I had to have another pita pizza because it totally rocks!!

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A few pieces of candy corn for dessert and that was the end of the Monday eats!

So today’s question, since it is Breast Cancer Awareness month:  Have you ever participated in a Race for the Cure or an Avon Walk for the Cure?   I have been lucky enough to participate in both.  Denver has a great turnout for the Race for the Cure, which just took place this past Sunday. There were almost 54,000 participants!   (Go Denver!)  A few years back, a good friend and I also did the 39 mile Avon Walk for the Cure.  What an empowering and uplifting event!  It was so well-organized and you just felt an overwhelming  sense of camaraderie with everyone!  Tell us about YOUR race or walk experience in the comments section!

Have a great rest of your Tuesday friends!  See you next time!

— Shari B. =)





Bitten by the Hungry Bug

2 10 2009

Wahooo TGIF!  I love Fridays and Saturdays!  Got any big plans for the weekend? 

My Thursday started off with a little Rascal looking at me through my coffee mug.  I sure love that little guy!  It doesn’t matter what kind of day I’m having – Rascal can alwas put a smile on my face. 

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Speaking of smiles, here’s another on on my morning toast!  (Ezekial with almond butter and raw honey.)

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After a client session this morning, I ate half of a HUGE cantaloupe. 

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I blasted through my to-do list, then did my ADC (attention-deficit-cardio).  I can tell I’m not ready to be running indoors just yet:  I was on the treadmill for about a mile then had to start mixing other things in because the monotony of the TM was killing me.  I did intervals of step-ups, mountain climbers, bench hops, jumping jacks.  Anything to keep my heart rate high and not bore me to death

Mid-morning, I finished off my Gingerberry Kombucha, in a wine glass 😉  Makes it feel more festive!

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So one of the new (to me) veggies that I picked up at Whole Foods on my quest to try new foods was Red Chard.  Very Christmasy looking!  It almost makes a good centerpiece!

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I wilted it over medium heat in some macadamia nut oil, seasoned it with a little onion powder and fresh ginger, then topped it with a tiny drizzle of agave nectar.  Thought it might go well with the leftover Spicyaki Boulder Bowl from Tokyo Joe’s.  The chard wasn’t bad, but not one of my favorites (at least prepared in this manner.)  I’ll try some in a green smoothie and see how that goes.

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I was still hungry after I finished the plate above, so I  made a quick open-faced sandwich of Ezekial, herbed goat cheese, sliced cucumber, slice of tomato, and a sprinkle of pepper.

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And a few squares of dark chocolate make the lunch complete:

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My standard afternoon snack:  Larabar!  This time I had Ginger Snap, with a side of green tea.

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For dinner I made MSP a swiss & spinach chicken roll with a side of rice pilaf.

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And for me, I made a MONSTER of a salad with a side of Amy’s Organics Split Pea soup.  This is my new salad bowl (I think it is literally 12″ or more in diameter…  I’ll have to measure.  It is HUGE!)  My salad was bursting with ingredients:  spinach, kale, red chard, cucumber, tomato, dulse, nutritional yeast, sprouts, zucchini ribbons.  I made a vinaigrette of hemp oil, olive oil, basalmic vinegar, a pinch of lime juice and a pinch of agave.  Turned out pretty tasty!

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While MSP was at softball late in the evening, I had almond milk flavored with some chocolate syrup, and an unpictured banana with almond butter and honey

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I have been seriously bitten by the hungry bug this week!  (I even have a pic to prove it!!)

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The little bugger got me good, no wonder I’m famished!!  😉  I’m having a tough time feeling full for some reason this week.  I wonder if it’s this streak of cold weather we’re having and my body thinking it needs some extra insulation for the winter!  I better dress warm today to trick it!  Since it is currently 28 degrees(Dear Summer, please, I beg you… do not leave me yet!  I’m not ready!)

When the hungry bug bites, I don’t want to ignore it completely if I’m truly feeling hungry (and not bored, stressed, tired or thirsty.)  In this situation I aim to fill up on nutrient-dense, high volume food, which is why I had such a HUGE salad for dinner.   It would be really easy to go grab something that I can stick my whole face into like a bag of baked chips, crackers, cookies, etc.  But I know that would just be adding insult to injury, and not doing any good for my body or my mood.  So I eat quality foods until I feel full.  If that doesn’t do the trick or if I have a feeling I’m just craving things for emotional reasons, usually a hot cup of herbal tea or a decaf coffee will work wonders.

Today’s questions:  Do you have your own strategy to fight off food cravings if you know they aren’t true hunger signals?  Do you have a “go-to” food or beverage that will squelch any cravings and keep you feeling fit?  Drop me a comment!  I’d love to hear from you! 

(Speaking of comments, where’s my sister-from-anotha-mister, Alexandra??  Hope you are doing well!)

Have a fit & fabulous FRIDAY! 

— Shari B. =)