Hot or Cold: How Do You Like Your Oats?

I love breakfast. Always have and always will. I can eat breakfast foods for any meal of the day, no problem. When I was young, my Dad would sometimes be tasked with the job to make dinner on Sunday evening so my Mom would have the night off. My Dad is great at making breakfast - pancakes, waffles, eggs, yum. (To this day when we go home for a visit, we always try to find one morning for him to make his pancakes.) So he'd often make breakfast for dinner, so the concept is not unusual for me. Lately I've been having eggs for lunch one day a week. I mean, really. Why not?

If you typically eat breakfast on the run during the week, weekends are a great time to try out a full, sit down, stomach filling meal. Here are two of my recent oats combinations that fit that would work perfectly!

Chocolate Cherry Oats

Ingredients:
1/2 rolled oats
1 cup water
1 banana
1/4 dried cherries
1 tsp chia seeds
1 tsp cinnamon
1/2 tsp ground flax seeds
1/2 tsp cocoa powder

1. Cook oats to degree of done that you like, if you like thicker oats, use less water, thinner oats, use more!
2. Stir in all the powders and seeds and mix well
3. Add in banana slices and dried cherries
4. Enjoy!

I usually add 2tsp of peanut butter or almond butter to my oats, but I wanted to try something a little different, so this week I added a little cocoa powder instead! Next time I'll use a little more, closer to 1tsp to get a more chocolatey taste since it was a little weak this time, for my preference. Still, it was very tasty!

Nutty Overnight Oats

Ingredients:
3/4 cup water
1/2 cup oats
2tbs organic rye flakes
1tbs wheat bran
1tsp ground flax seeds
1tsp chia seeds
2tsp peanut butter
2tsp sunflower seeds
1 banana
1/4 cup blueberries

1. Mix the first 5 ingredients at night, cover and store in the fridge.
2. The next morning, add the remaining 4 ingredients and mix all together.
3. Enjoy!

This is really simple. I'm really enjoying the cold oats. I didn't think I would at first, and some people commented on my first post about overnight oats that they didn't think they'd like cold, soggy oats, and you may not, but I suggest giving it a try. If you like hot oatmeal, you never know! Some people put everything together the night before, but I think in this case, you'll at least want to leave the sunflower seeds for the morning because they give it a little crunch!

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workout stats -
3mile walk/jog intervals
30minutes elliptical
25minutes bike
3x10 cable pull twists
3x10 cable pull push down
foam roller and stretching

5 For Friday

It's Friday!! The heat and humidity here in NYC has broken and it's going to be a beautiful day! Woo hoo! What a great way to start the weekend!

I apologize in advance, this edition is somewhat New York centric.

1. With the great weather we're going to have on Saturday, it's the perfect chance to go kayaking on the Hudson River! For free! Check out the Downtown Boathouse, with locations at Pier 40, Pier 90 and 72nd St (so, technically not all downtown) and take a kayak for a spin in the river!

2. A few interesting and encouraging facts about farmers markets in New York: there are 450 throughout the State, 135 of which accept food stamps. In 2008, food stamp sales reached $197,041 but increased to $595,126 in 2009. While it is sad to think that so many people are depending on food stamps, it is encouraging that those people are using them to buy healthy foods and support the local economy. In NYC, 27 markets currently accept food stamps but another 13 will by September. (courtesy of the Wall Street Journal) Click for lists of markets in NYC and around the country.

3. There was a very interesting opinion piece in the New York Times on Sunday by Eric Schlosser ("Food, Inc.," Fast Food Nation) that I urge you to read. "Unsafe at Any Meal" is about the safety of our food supply and a very important bill that is stuck in Congress. This is something we should stand up for and make sure our representatives know it's important to us.

4. Woody and I are moving!! Our application was accepted last week for an apartment in the Financial District! It will be weird to live so far away from Central Park and have to get on the subway to get to races, but after 6 years on the Upper East Side I'm excited to explore a new neighborhood and enjoy Battery Park and the West Side Highway for my runs! The building we're moving into is a converted bank building that was built in the 1930's! Not excited about the whole packing thing, although it will force me to get rid of some of the magazines I've stockpiled and donate a lot of clothing I haven't worn for years, which are both good things.

5. Next Saturday is the start of Summer Streets in NYC. In it's third year, the event runs for the first 3 Saturday's of August from 7am-1pm, shutting down Manhattan streets to cars and giving free reign to runners, walkers, bicyclists, roller bladers, elderly couples who sit on their lawn chairs in the median on Park Ave eating their breakfast and watching the commotion, fitness class enthusiasts, people picking up free helmets, and more. It's a great event that Woody and I have taken advantage of the previous two years. I mean, how often do you get to run down Park Ave and through the Met Life Building? Check out the website for more details and a map of the route.

Check back tomorrow for a food post. Lots of delicious meals have been coming out of our kitchen lately!

Two questions -
1. What do you think about the safety of the food we eat? Is it something you think about when you're grocery shopping?
2. What's on tap for your weekend?

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workout stats -
rest day!

Book Review: "Eat Pray Love"

Yes, okay, I know I'm late to the game on this one (just like Skinny Bitch) but with this one, unlike the last, it was definitely better late than never. I had picked up the book and thumbed through at more bookstores than I'd like to remember, but for one reason or another I never purchased it. Then, the commercials for the film, starring Julia Roberts, started airing on TV and I knew I had to read it. Yes, consumerism at work people! I was a bit let down when I logged onto the NYPL website and became #346 on the wait list for this book. So I broke down and went to the bookstore. And I'm glad I did!

If you don't know much about Eat Pray Love, it is the true story of a tumultuous time in the life of author Elizabeth Gilbert. In her early thirties, she came to the frightening realization that the life she was leading was not the life she really wanted. The story takes the reader through a graphic and deeply personal retelling of Gilbert's separation, post-separation relationship, divorce, and journey to take control of her life.

At times the story was so fantastic that I really wondered how true to life it really was. I often wondered "do people really live like this?" Throughout the book I felt pangs of sympathy and sadness for her, knowing that her struggles really are similar to those of countless others, and then I'd be fascinated and envious of her travels and ability to turn her life on its head, taking such incredible leaps of faith. 

I've never read a book written in this way - sometimes it is as if she is writing the chapter as it is happening, when other times she is looking back. She writes about the event of her publisher providing her with the advance on the very book I am reading so that she can afford to take off for a year to explore and find her way, and come up with the material for the book. I enjoyed learning about Italian culture, Ashrams in India and Balinese culture and history (they obviously have a very effective tourism industry). I didn't particularly enjoy all of the intimate details about her divorce, relationship woes and mental instability. Obviously, they are important to the story, because without that chapter of her life, she would have never set out on this journey of self-realization. But, personally, I still would have understood the extent of her troubles without quite so many details.

Overall, I really enjoyed this book. It was entertaining, enlightening and inspirational. If I take one thing away from this book, it is that it's never too late to take the time and seek out what really makes us happy. That we must take care of ourselves and make ourselves happy and in extension, it will help our relationships with others.

There is so much more I could say about this book, but I'll spare you now and just encourage you to read this book if you haven't done so already. You can be sure I'll be finding my way to a theater to see this movie, perhaps after a yoga class!

Click HERE for more information about the book.

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workout stats -

13.5mile bike

27minute StairMaster

3x10 cable pull twists

3x10 lateral bent arm raise

3x10 seated row

3x10 hammer curls

3x10 front arm raise

stretching

It's All About Progress

I got on the Woodway treadmill (way too early) this morning at the gym, ready for one of my three weekly walk/jog interval workouts. I'm still jogging pretty slowly, but my determination to do this right still outweighs my desire to increase my speed quickly. Well, for the most part anyway.

I'm only up to 2.5miles total with a walk/jog ratio of 1:3 and I have a 4mile race in just over a month. Not only is the distance and speed something I have to contend with, but also the elements. I haven't run outside yet at we all know that Central Park, where the race is being held, is full of hills. Thankfully, throughout this whole injury ordeal, my foot has hurt less while walking uphill, so that's good, but my quads and lungs are not used to the effort they'll need to expend while climbing. I picked up my speed a few notches today, but overall kept it easy. On Saturday I plan to go for 3 miles and see how I do. Today I will sit down with my calendar and figure out my plan so I'm confident enough with my progress to get outside for a few runs prior to the race.

I went to an event last night at Lululemon that was led by Laura Cozik, the founder and CEO of Team Lipstick. I think the biggest lesson I took away with me was that even though I did my research, followed a training plan from the NYRR website, ate well, and trained hard for the NYC Marathon last year, I made one huge mistake which probably, indirectly, led to me fracturing my foot during the race and having stressed joints. I didn't train with a team. I didn't have the support, knowledge, and guidance of a trained coach to guide me through the craziness and sometimes torture, that is marathon training.

I'll tell you this, once I'm running at a respectable pace, I am definitely going to seek out a team or running group to train with. I had seriously thought about this in the past, and went on 'trial' runs with a couple of groups, but I never joined. Partly due to my stubbornness about my training schedule (I prefer to start my day with a run, what can I say?) and partly due to a feeling of unease and not being good enough to keep up with the rest of the group. So, I'm going to try and be more flexible about my schedule and find a group that is truly accepting (rather than just saying so on their website) and with a range of pace groups. I know now that there's a lot more to running than just getting outside and running. Yes, it can be that simple for some people (especially depending on ones goals) but for me, it seems apparent that I can't do this alone. If I want to run more half marathons (and I do) without getting injured, then I need the support and guidance. The one fall that I took the NYRR running class, I hit PRs in all the distances I ran. That class taught me a lot, but I need more. With all the independent groups and teams registered with NYRR and the plethora of running/fitness shops with running groups, I'm confident that I can find the right one for me.

My session today wasn't bad. I hardly felt a twinge and I'm getting used to a slightly different stride that doesn't put as much pressure on my heels. I have a long road ahead of me, but it's one I'm excited to be going down... again!

Do you train on your own or with a team or running group? What do you most enjoy about how you train?

Off topic, but important. Have you heard about the oil spill in Michigan that is polluting a major river that runs through the State? Another disaster that is affecting a fragile ecosystem. Hopefully the federal government moves quickly (they haven't yet) to help clean this up.
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workout stats -
2.5mile walk/jog
13.5mile bike
3x10 leg press
3x10 hip abductors
3x10 glute kickback
stretching

The First Thing You Should Do Each Morning....Before Getting Out Of Bed!

Stretch

You don't have to devote much time to it, 5 minutes at the most, but even one minute will be beneficial. Stretching in bed, before you get up to start the day, helps to warm up your body, your muscles and ligaments. Gets your blood flowing and can help reduce stiffness from arthritis, tight muscles and some injuries. It gives you mind and body a few extra moments to transition from sleep and recovery to total awareness. I start every day with a few simple stretches and I can definitely tell a difference in my first few steps of the morning if I don't.

Here are a few simple stretches to get you going:
1. start by stretching your legs out straight and pointing and flexing your feet a few times. Simultaneously, reach your arms above your head to stretch both ways.
2. Keep your left leg straight and pull your right knee tight into your chest, hold for a few seconds, then switch legs.
3. Pull both knees into your chest and sway side to side to loosen your back.
4. To loosen the spin, do a spinal twist on each side: bending one leg and crossing it over the other while stretching your arm out straight the other way.
5. On your stomach, move into a cobra pose - legs and pelvis on the bed, arms out slightly in front of you, push up on forearms and arch your back slightly. This is a great stretch for abs, chest and neck and increases back flexibility.
6. Lastly, sit up in bed and finish with a butterfly stretch to loosen up the hips and thigh muscles.

Now, you're ready to start the day!

I also end each day with a few simple stretches since my muscles have undoubtedly become tight and tired throughout the day. This series usually includes a few forward bends, resting my foot on the bed with leg stretched straight and touching my toes, and a few side bends. Simple, takes less than 5 minutes, but loosens me up and calms my heart rate down so I'm (usually) able to fall asleep quickly.

Okay, before I sign off I wanted to share two articles with you because I don't want to wait until 5 for Friday.
1. This is an opinion piece by Eric Schlosser (Food, Inc) that ran in last Sunday's New York Times. If you care at all about the quality of the food you eat, chances are you'll be interested in this article (and perhaps a little scared, as well). Click HERE to read "Unhealthy at Any Meal."
2. Another food related article. You may have heard about this on the news today, but it was ESPN's "Outside The Lines" that reported on a study of health inspections at 107 North American arenas and stadiums. The results are not very good. I guess the moral of the story is: eat at your own risk. And if something doesn't look right, don't eat it! Click HERE for the video and story.

Do you stretch in the morning or at night?
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workout stats -
13miles bike
25minutes StairMaster
3x10 cable pull twists
3x10 cable pull pushdowns
3x10 overhead extensions
3x10 tricep extensions
3x10 tricep dips
75 crunches
foam roller & stretching

Keeping the Kitchen Busy

I easily checked off one of my 'healthy to-do list' items from last week trying several new recipes! Since I'm still getting used to this whole 'cooking thing,' I often look to cookbooks and other blogs for recipes and inspiration. These two recipes came from awesome blogs, with a few alterations.

Black Bean Burgers:
Adapted from a recipe (makes 2) on Kath's blog, these burgers were really simple to make and I know I'll be making them again soon -
1cup black beans, rinsed and drained
2.5tbs whole wheat flour
1 large clove garlic, finely chopped
1tsp evoo
Chipotle powder to taste
Ground black pepper to taste
Worcestershire sauce to taste

Mash black beans and mix all ingredients together in a bowl. Divide in two and shape into patties. Then, place in a skillet sprayed with cooking spray and heat until each side is browned.

Since this was my first try, I'm going to make just two changes next time around: 3tbs whole wheat flour (because I used a bit more black beans than the recipe called for - the burgers were going to be too small to satisfy Woody) and I'd cook them a bit longer because the middle was a bit soft.

We had Russian Kale and grape tomatoes on the side; I spread avocado on the sandwich thin and topped with lettuce and onion. (Sorry the pic is a bit blurry)

On Saturday, wanting a healthy but cool treat to beat this insane heat wave, I had fun trying this recipe from Oh She Glows!

First, I had to set the mood with some music.

Then the cooking smashing and mashing began. My recipe for Frosty No-bake Glo Cakes ended up like this:
1 large banana
1/2cup oats
1/4cup rice crisp cereal
1tbs maple syrup
1tbs peanut butter
1tbs cacao nibs
1tsp cocoa powder
2tsp ground flax seeds
1tsp sunflower seeds
1tbs chopped dried cherries

I mashed the banana (a potato masher would probably make this part go very quickly, but we don't have one...yet) then add the maple syrup and peanut butter and mix thoroughly. Add the dry ingredients and continue mixing.

Then fill four muffin liners with the mixture and freeze until hard.

Because they melt quickly, these are not ideal treats for bbq's or outdoor parties. They were pretty delicious though! We each had one last night and saved the other two for tonight. I loved adding a little Michigan flavor with the dried cherries and flax seeds for a healthy boost!

Since they are pretty soft and melty, I may add a little more rice crisps. Other readers of Oh She Glows suggested using more crunchy cereal like grapenuts. Sounds like a good idea, although I didn't mind too much that it wasn't super crunchy. Next time I also might add a little more peanut butter, or even better, try it with Dark Chocolate Dreams! This is a great recipe because you can really make it to suit your own taste and cravings!

Let me know if you try either of these recipes; I'd love to hear how you made them your own and how they turned out!

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workout stats -
July 25
Yoga
July 26
2.5miles walk/jog intervals
13miles bike
3x10 weighted side bends
3x10 lateral arm raise
3x10 upright row
3x10 forward arm raise
3x10 bicep curls
stretching

5 For Friday

Happy Friday everyone! I hope you've had a great week and a great weekend ahead of you!

1. Tomorrow is City of Water Day in and around New York City. I hadn't heard a thing about this until Thursday but it sounds like a lot of fun. It's a day to celebrate and learn about all the water that surrounds this glorious island. Visit the website for information about free entertainment, boat tours, demonstrations, and a lot more!

2. An interesting, but not surprising, article about the incredibly un-healthy meals that are polluting kids menus at restaurants. Read at your own risk. Chances are, you'll feel a little sick after reading this.

3. Yesterday I tried another new Larabar flavor and it is, by far, my favorite yet!! The Peanut Butter Chocolate Chip Larabar is amazing! I loved the little pieces of peanuts that add a tiny crunch. It's higher in calories, but definitely worth a try especially after a long run!

4. As we begin to get ready for our move next month, I'm starting to really clean out the things we need to get rid of. Woody and I each had a pair of old sneakers that are totally worn out, so I took them to the Nike store on 57th St to donate to their ReUSE A Shoe program. It's a great way to give a new life to your well loved running shoes. Nike grinds the shoes and uses the materials to create all sorts of sports surfaces like tracks, interlocking floor tiles and more. All Nike stores around the country collect shoes, so instead of just throwing them away when they're worn out, donate them! Another great organization that collects shoes is Soles4Souls; the difference here is that they collect slightly used shoes to give to those people in need.

5. I've written before about my diagnoses and struggle with Cushing's Disease. Earlier this week I had a 1 year follow up MRI since my last one to see if there was any regrowth of the tumor. Yesterday, Dr. B provided me with the news I was hoping to hear: my MRI was all clear and there is no sign of a tumor! It was incredible news and it makes everything I went through worth it! Well, almost.

Did you get any good news this week? Or were you able to give any?
Who's racing this weekend?
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workout stats -
rest day from gym
3mile walk to meet a friend for coffee

Book Review: "Skinny B**ch"

Yes, I'm about 3 years late on this one, but I've finally read Skinny Bitch by Rory Freedman and Kim Barnouin. This was/is a pretty popular book, landing itself on the New York Times Bestseller list. I have mixed feelings about this book, so here we go:

The Good:
1. Very quick and easy read. I read most of it while on the stationary bike at the gym.
2. (This is a big one) Offers enlightening facts about certain sugar substitutes and other food additives, highlighting some corrupt ways of Federal agencies that most Americans naively think are meant to protect them.
3. Provides a lot of background on the meatpacking industry and other sectors of the food industry that has been written about by leading experts such as Michael Pollan and Marion Nestle. I see this as a good thing because chances are a great majority of the people reading this book would not read the other books.
4. They point out our absurd ways as a society - that we'll spend thousands of dollars on clothes, cars, etc, but we don't want to spend a few more dollars on nutritious, whole foods that will nourish our bodies and keep us healthy.
5. Provide good detail on specific vitamins that are essential for good health and how we can get them from food sources.
6. There is a list of ingredients and details about what they actually are and how they are or can be harmful.

The Bad:
1. The book is extremely crass and definitely not be appropriate for everyone.
2. They profess that we must eat all organic when this has been proven to be untrue.
3. The authors rail against additives in the food supply (which is undoubtedly dangerous and should be avoided) but then promote fake meat products that are full of additives and chemicals like Gardenburger Chik'n. Turns out Gardenburger treats their soy with hexane. Not cool. I used to eat their burgers, not anymore!
4. They often talk about dropping fat and lazy ways and becoming skinny and beautiful by becoming a vegan. I don't believe that all vegans are skinny and I also think there are more important things than just being skinny. They do discuss general health, but the underlying message is that the goal is to be skinny.
5. They actively promote that fasting, which I believe can be extremely dangerous and harmful.

While the good technically outnumber the bad, I can't get over the harsh tone of this book, fact that the authors are determined the only way to live is to be a vegan, and such a huge emphasis on the need to be skinny. I have absolutely nothing against veganism, I've even toyed with the idea of trying it for a week or two, to see what it's like, but I think it's a bit extreme for most people. At the very end of the book, Freedman and Barnouin wrap it up by trying to refocus on health rather than appearance, but it's too late and almost feels like an afterthought or an edit their editor demanded so it might sit better with a wider audience. However, I am grateful that they talked about the problems with our food system in this book because, as I said earlier, hopefully it will enlighten many people who typically get their food and nutrition tips from US Weekly and People Magazine!

I did learn a few things, but I'm definitely not in agreement with them on everything in this book. It's a fast read, so if you are interested (like I was) go ahead and check it out from your library or borrow from a friend who bought it in the mad rush a few years ago, but I suggest that you don't take every word to heart. Listen to your own instincts and use their information in combination with everything else you know about healthy eating and living.

http://www.skinnybitch.net/

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workout stats -

13miles bike

25minutes StairMaster

3x10 cable pull push downs

3x10 cable pull twists

3x10 tricep extension

3x10 tricep kickback

3x12 weighted side bends

3x10 tricep dips

stretching & foam roller

Big Announcement

If you've been following this blog for a while, you know I've been struggling with a nagging heel injury since March (yes, March!). My foot problems really started last fall while training for the marathon. I don't know what it was, over training possibly, but the top of my arches ached when I ran. During the marathon I managed to fracture my right foot, putting me in a walking boot for a month. During that month, I stressed my left foot due to the extra pressure which meant that when my right foot was better I just switched the boot to the other foot for another month. I was a walking disaster. Spending most of my time on the elliptical and the stationary bike at the gym.

The new year came about and I was feeling much better. As the weather warmed I was able to make a few wonderful and liberating treks around Central Park before I injured my right foot again! This time I inflamed ligaments towards the heel - not quite the same as achilles heel - and went through weeks of podiatrists appointments including ultrasound treatments and two cortisone shots. Not fun. I missed two races, including the MORE/Fitness Half Marathon with two of my friends who flew in for it! Gradually the pain has decreased and I can walk a few miles without pain! A few weeks ago I started walk/jog interval training on a Woodway treadmill at the gym three days a week. Right now I'm up to two very slow miles.

Enough with the background; on to the big news. I decided over the weekend that I will make my come back to racing on September 11th at the Fitness Magazine Mind, Body, and Spirit Games 4 miler!

There is no way I'll set a PR and it will probably be the slowest race of my life, but I am confident that if I train smartly I can complete these four miles with no problem! I have just about a month and a half and I'm excited!

My workout this morning was pretty tough. My legs just had no power, but I still got through two miles on the treadmill and 13 on the stationary bike. Today I will be much more vigilant about stretching throughout the day and using my stick to workout the kinks in my quads. I think it's partly because I've been doing more strength work for my legs.

On a food note, check out what I got at the farmers market today!

From left to right, that's a Thai eggplant, a zephyr squash, and a lemon cucumber. Nevia (of Bodhitree Farm) said it tastes similar to a regular eggplant, but I want to try it myself. She said the Zephyr Squash has a sweet and nutty flavor that can be prepared just like other summer squash. The Lemon Cucumber, from Keith's Farm, apparently has a similar taste to regular cucumber but it is called a lemon because of the color and shape. Can't wait to try it out!

I've changed up the look of my blog, what do you think? There are more changes to come, so stay tuned!
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workout stats -
2mile walk/jog intervals
13mile bike
3x10 hamstring deadlift, bicep curl, shoulder press combo
3x10 seated row
crunches
stretching

My First Attempt at Overnight Oats

A while ago I began a love affair with oatmeal. I never ate it growing up and had a bad experience with it in college (don't worry, I'll leave it at that!), but Woody has it often so I gave in and gave it a try. And then I fell in love. It was an instant addition to my breakfast rotation. I love the texture, and while I'll eat it plain at restaurants, my favorite way is with banana slices, cinnamon, ground flax seeds, chia and a bit of peanut butter. Sometimes I'll add another fruit like blueberries or strawberries. Delicious! It's always completely satisfying and I know it will keep me full for hours!

In the summer though, it's so tough to eat oatmeal when it's 90 degrees outside. Eating a hot meal after my workout doesn't usually sound too appealing. Nevertheless, I keep oats in rotation (although less frequently) so I eat something other than a yogurt mess every day. I've been reading for months now on other blogs about overnight oats. I'm sure many of you have read about this too, and most likely have tried them, but for those who are asking "what are overnight oats?" it is basically un-cooked oatmeal that you put together and then store in the fridge overnight so the oats can soak up the liquid.

I decided to give it a try and prepared my oats Sunday night, covered the bowl and stuck in the fridge. I kept it pretty simple and was definitely happy with it Monday morning! There are a few things I would change (it was a bit too liquidy for me) but I'm definitely adding this version of oats into the rotation! I'm also going to try a few different variations along the way, so I'll keep you updated.

(You may have noticed I've joined the FoodBuzz world, so from now on I will try to include 'recipes' for my meals, even though most of my cooking is by sight and feel. Recipe writing is something I'm going to work on.)

With the changes I'll make next time, here is my recipe for
Overnight Oats for Beginners:
The night before, combine the following ingredients in a bowl, then cover and place in the fridge:
1/2 cup rolled oats
3/4 cup water
1/2 tbs raisins
1/4 tsp cinnamon
1/2 tsp ground flax seeds

The next morning, add and mix in:
1 small banana
1/4 cup blueberries
1/2 tsp chia seeds
1 tsp peanut butter
more cinnamon to taste

Apparently all ingredients can be mixed in the night prior, but personally I think the fruit would get too mushy.

I'm not certain where this trend started, but Kath over at Kath Eats Real Food, has a long list of recipes to try. Some seem like they'd be quite high in calories and fat (depending on the additions) but it all depends on your activity level and what you have planned for the rest of the day.

Have you tried overnight oats? What is your favorite summer time breakfast?

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workout stats -

13 miles bike

25 minutes StairMaster

3x10 cable pull push down

3x10 arm extension

3x10 tricep overhead extension

3x10 tricep kickback

75 crunches

stretching

Fitness Class Review: Yoga Agora

So, I was making the rounds of NYC boroughs this weekend! You may have seen my post yesterday about our walk through Brooklyn Heights on Saturday and then yesterday I met my friend Grace in Astoria for yoga. I'm really liking this Sunday morning yoga routine. (Next weekend I'm headed back to Lululemon).

Not too long ago, Yoga Agora opened not far from Grace's apartment. She noticed all classes are $5 (aside from one class daily that is donation based) and knew we had to try it. I was definitely up for it so I made my way to Astoria, Queens on the N train for a 75minute Power Vinyasa class yesterday morning.

The class was hard. Straight from the beginning, it was hard. Our teacher had us holding poses and focusing on one side for quite a long time, and even though it was already well over 80 degrees outside and their large floor to ceiling windows were wide open, my muscles were not quite ready for that yet! The large windows were wide open, which was nice when a breeze came through and added a calming ambiance, until a large truck went by on the street below and distracted me from the practice. It always takes me a bit of time to adjust to yoga and get my mind to really focus on the practice rather than the various thoughts that usually clog my mind. The street noise didn't help much.

The space is somewhat small - there were about 9 people in class but I think it could fit about 15 comfortably, which lends itself to small classes on a regular basis, which can be nice. The teacher walked through the room and corrected gently postures which I, personally, appreciate. About two-thirds of the way through the class we started to slow down a bit and focused on balancing, which I needed and enjoyed.

Overall, I felt like it was a difficult, but good, class and it is definitely a good deal for a yoga class in this city! It's very easy to get to - right off the Broadway stop in Astoria on the N line. Grace and I stopped by a busy restaurant full of brunch goers for iced coffee and a bowl of fruit to catch up a bit after class. It was a great start to my Sunday!

Studio Info:
Yoga Agora
33rd and Broadway, Astoria, Queens
718.626.0680
Power Vinyasa classes daily
Class: $5
Mat Rental: $1
Water: $1
All classes are 75 minutes (aside from 60minute donation based classes)

What was the highlight of your weekend?
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workout stats -
13.5miles bike
2miles walk/jog intervals
3x10 cable pull twists
3x10 leg press
3x10 glute kickbacks
3x10 hip abductions
3x10 weighted side bends
3x10 squats
foam roller & stretching

Exploring Brooklyn

Yesterday afternoon Woody and I met up with some other members of the MSU Alumni Club of Greater New York to go on a tour of the Brooklyn Bridge and Brooklyn Heights. One of our members used to be a licensed tour guide and the only reason why he isn't any longer is because he doesn't get paid to give tours now so he doesn't take the test. It's cool because he does spend quite a lot of time preparing and because his family is from Brooklyn originally, this one seemed to be a bit more special for him.

We started in City Hall Park and joined the throngs of people crossing the bridge in 93 degree heat. Needless to say, we all had water with us!

We stopped twice along the bridge for Larry to tell us a bit about the construction and history. It's amazing that this was all built before phones, electricity and even 40 years before cars were invented! I had no idea that Brooklyn was it's own city at the time, either.

Once we were off the bridge and in Brooklyn (and some shade) we explored parts of Brooklyn Heights which is very close to the bridge and one of the oldest parts of Brooklyn. This area was actually farm land to begin with and then the families, after realizing the value of their land, created streets named after themselves and started selling plots of land.

Many very influential people lived (and do live) in Brooklyn. The Plymouth Church of the Pilgrims has been an important part of the community for over 160 years. It is a National Historic Landmark and a stop of the Underground Railroad Freedom Trail. The original pastor, Henry Ward Beecher was an adamant opponent of slavery and spoke against it often with vigor.

We also spent a bit of time on the beautiful promenade enjoying the view!

After the three hour tour, Woody and I stopped for a bit of refueling at the newly opened Brooklyn Bridge Park (which will be expanding over the next several years). We each enjoyed a taco from the Calexico cart (I had a delicious bean taco) and amazing ice cream (the strawberry has actual real strawberries in it - yum) from the Brooklyn Bridge Ice Cream Factory (celebrating National Ice Cream Day a day early)!

(I was so hungry I didn't think of taking pics before I started to dig in! oops!)

We love doing these little neighborhood tours because there is so much about this city that we don't know! It is a city filled with history and amazing stories. We don't want to live here for years and not know anything about it! It is okay for locals to be 'tourists' once in a while!

Have you ever taken a tour of your city?

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workout stats -

7/17

15miles bike

1.5miles walk/jog intervals

3x10 front arm raise

3x10 tricep extension

3x10 weighted side bends

3x10 tricep kickbacks

Stretching

Today

I'm heading out to Astoria shortly for a yoga class with Gracela!

5 For Friday

Good morning!

Yesterday was a roller coaster, but I greatly appreciate all the kind comments and great suggestions for dealing with stress! One thing I love about the blogger community is how supportive it can be!

I also want to welcome the new followers who have joined recently! Thanks for stopping by. Please join the conversation!

Okay, let's get to it!

1. This Sunday is the Nautica New York City Triathlon! I admire all triathletes; I just don't know how you train for 3 events and get through such grueling races. The Olympic distance race has the racers swimming in the Hudson River, biking through city streets and then finishing the race with a run through Central Park. It's quite impressive and always fun to go out and support the athletes of all ages.

One thing I didn't know about the race: The Friday evening of race weekend there is a 1.7mile Jamaican Underwear Run in Central Park! Yes, it seems participants actually run in their underwear! And in 2009, the race broke the record for the most number of people running a race in their underwear (who knew there was such a record)! Registration is closed for this year, but the runner who is voted 'best dressed' wins a trip to Jamaica! Not bad! Has anyone seen this before? It starts at 7:30 tonight.

2. Also this Sunday is National Ice Cream Day! Did you know the ice cream industry in the US is a $21billion industry? That they use about 9% of the milk produced in the US each year? We eat a LOT of ice cream. You all know I love ice cream. I made a deal with myself though, that I would only eat very good, high quality ice cream, and only on occasion. That way, I'll enjoy it more. Well, we're taking a tour of Brooklyn Heights with the MSU Alumni Club Saturday and I think we're going to have our celebration a day early with a stop at the Brooklyn Ice Cream Factory. If you're interested, here are 11 Ice Creams for less than 200 calories from the "Eat This, Not That" guys.

3. I'm sure you've heard Larabar has released four new exciting flavors: Peanut Butter Chocolate Chip, Chocolate Chip Brownie, Chocolate Chip Cookie Dough, and Carrot Cake. Well, I was lucky enough to get samples of each flavor from the awesome people at Larabar! I have to admit, I've only had two so far - Chocolate Chip Cookie Dough and Chocolate Chip Brownie - but both were fantastic! Woody and I both agreed that the cookie dough didn't really taste too much like cookie dough, probably because of the use of cashews, which I don't equate with cookie dough. Nevertheless, it's really good. The Chocolate Chip Brownie definitely satisfied the chocolate craving I was having the other day! The flavors are starting to hit stores now, but if you go to Larabar's website you can order at a 15% discount (for a limited time).

4. Take a boat ride to Governor's Island this weekend and enjoy the bi-annual Jazz Age Lawn Party! It sounds like a blast. Live music, costumes (you don't have to dress up, but you can), food, a car show, tug 'o war contests, a pie contest, and so much more! It's for people of all ages and sounds like so much fun. I'm not sure we'll be able to get there this weekend, but I'm definitely putting it on our calendar for August 28th and 29th. (sponsored in part by Brooklyn Brewery!!) Click HERE for more info.

5. A big topic in the blogosphere has been the advertising techniques of the big food companies. Well, just the other day the FTC announced that ads for Nestle's Boost Kids Essential drinks were deceptive; Nestle agreed to discontinue the ads and stop making the claims that their drinks would keep kids from getting sick. I think this is a great step in the right direction. With so many 'health' products hitting the shelves each day, we don't need companies actively promoting health benefits of products that haven't been proven. Let's just hope the FTC continues with this trend.

Whatever you do this weekend, I think we should all be thankful that the oil has finally stopped gushing out into the Gulf of Mexico and pray that the relief well can get to the leak before anymore comes out!

There are some crazy races out there. Would you ever run one in your underwear? Have you ever worn a costume? What are your thoughts on people who do?

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workout stats -
rest day!

The Six Letter 'S' Word

You know what I'm talking about. The evil foe that will drag us down, keep us awake at night, follow us every minute of the day. It has the ability turn the happiest, most exciting event into something excruciating. It can wreak havoc on our appetite, and slow us down on our favorite run. It can eat away at us mercilessly. It can take a mental and physical toll.

Stress is not our friend.

Yesterday, the stress that had been building up in me just came to a head. My gym workouts had been extending throughout the day the last few weeks because I've been feeling like I'm carrying around a 50lb weight on my shoulders. Some people may think that being out of work is great - you have all this free time on your hands to do whatever you like, right? Nope. Not really.

The job search.... a death in the family.... a nagging foot injury that keeps me from running.... an apartment search.... a new leadership role with the YPC.... the job search.... wanting to improve this blog.... freelance work.... health issues.... interviews.... the thought of having to move a week after a family vacation.... a foot injury holding me back....

This and more has just been piling up, desperately needing to be released like the lava from the volcano in Iceland. Yesterday I felt like I was suffocating under it all and couldn't take it anymore. I had spent most of the day on the computer inside our apartment. It was gloomy, rainy and humid outside. Truthfully, I felt defeated. By the time Woody got home from work I was completely overwhelmed and exhausted. I just wanted the day to be over, and I hate days like that. We only get a certain number of days in our life, so it's a shame to want to rush through them!

I decided I had to get out and go for a walk, so I put on my shoes, grabbed my iPod and water bottle and left. I went up to Carl Schurz Park along the East River and just sat there, watching the water flow, barges go by, people running along the path, kids playing and dogs running around the dog park. I was listening to an an album by one of my favorite artists - Matt Hales. He writes amazing lyrics and melodies; they instantly eased my mind, a little. 

By the time I got home I knew how to solve one issue. Woody and I talked about it and we decided to get more details about a particular apartment and if there aren't any big surprises, we're going to submit an application. It's not ideal, but the kitchen is pretty amazing and that's rare in this city.

While there are still a lot of things weighing me down, I'm feeling a little better this morning. I had a good walk last night that cleared my mind and a good, hard workout this morning that got me ready for a new day. I usually deal with stress by going for a run or working out. Last night the evening walk listening to beautiful music helped me come to terms with a decision that had to be made. And if I stick to a weekly yoga class, that will also help me manage my stress. Starting now, I'm going to do more to de-stress and not let it build up like it has been. Stress is not going to pull me down!

It's hard to really enjoy life if we're stressed out all the time, and there is plenty to stress about these days, so the trick is finding ways that help you cope with it. How do you manage stress?
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workout stats -
25minutes StairMaster
13miles bike
3x10 arm extension
3x10 arm curls
3x10 seated row
3x10 lat pulldown
stretching

Avocado Squash

You might remember last week I wrote about finding this odd thing at the farmers market called an avocado squash.

It looks a bit odd, and the name is a bit confusing, right? I mean, what in the world would an avocado and a squash taste like together?

The description given by Nevia No from Bodhitree Farm is:
Nutty, dense, and rich taste. Raw, saute, grill or roast. Whatever, they'll be the best.

Let me just say, avocado squash has a very unique and delicious taste. There's a bit of mild sweetness and the texture is soft yet crisp. When cut into, the coloring is quite similar to that of an avocado!

I cut a few slices of the avocado squash, then quartered, and dropped them in a skillet with green and yellow beans, also from the farmers market, and a bit of ground black pepper.

It was a pretty simple dinner, so I covered chicken breasts from WF's with the rest of the BBQ Cherry Garlic Glaze we got from Cherry Republic and baked for about 20 minutes. 

The result: a delicious, nutritious and fresh summer dinner!

When I was purchasing another avocado squash today, I told Nevia how much we had enjoyed this first one and asked how long the season lasts. Turns out, they're available till the first frost! I have a feeling we will be eating quite a few of these. She suggested eating them raw, but we enjoyed them lightly cooked. They have a very interesting flavor and it's a nice way to mix things up. I can't seem to find nutritional stats on these anywhere, but they must be healthy. According to nutritiondata.com, summer squash, a relative, is a good source of vitamins such as A, K, C, B6, thiamin, copper, riboflavin, folate, magnesium, potassium, and more. Not bad, right?

I picked up an avocado yesterday. I think I may have to try the avocado and avocado squash together!

Did you hear that the Dept of Health is going to start handing out letter grades to NYC restaurants, that must be displayed on the front window? What do you think of this idea? Does your town do something like this?
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workout stats -
1.5miles walk/jog intervals
13mile bike
3x12 cable pull twists
3x10 cable pulldown single leg reverse crunch
3x10 glute kickbacks
3x10 hip abductors
3x12 leg press
foam roller & stretching

Patience

There's a great quote in this month's issue of Runner's World:

"It takes patience to become the best runner you can be. Top athletes realize that running is a long-term sport. It is set up for people who value delayed gratification and who like hard-earned success." - Anthony Famiglietti (two-time Olympian & six-time national champion)

This quote really hit home and I think a lot of runners can relate to it. Running does take a special kind of patience. A few definitions of the word include:

1. the quality of being patient, as the bearing of provocation, annoyance, misfortune, or pain, without complaint, loss of temper, irritation, or the like.
2. an ability or willingness to suppress restlessness or annoyance when confronted with delay: to have patience with a slow learner.
3. quiet, steady perseverance; even-tempered care; diligence: to work with patience.

At one time or another, most runners will deal with pain, misfortune and annoyance of some type. We will grow restless over a nagging injury or the inability to break that time barrier that has been haunting us. But a runner who loves to run will want to be able to do it forever. Will wish that one day, they'll be lining up at the start of a race with people 40 or 50 years younger than them.

Running is a lifetime sport. It is something that, if done right, and with respect, can be done long into life. I don't know what lies ahead of me in life, but I do know that now that I have tasted the freedom, joy and sense of accomplishment that running has gifted me with, I know that I want to do run forever. Even though I have only run a few times this year due to injury, I have been gathering all the patience I have within me (and trying to acquire more each day) in order to make a stronger comeback. Last night I sat on the couch, watching TV with Woody and reading RW when out of no where I proclaimed to Woody (and myself) "I just want to race again! I just want to run again!" As much as I want to run, I have to hold myself back, be patient, and build slowly. My heart may not want to admit it, but my mind is convinced.

There are some super runners out there who seem to be able to run long and hard almost every day of the week. But for us mortals, that just isn't possible. Our muscles with ache and our bodies grow tired. And even though we love running, our minds may even check out every once in a while. If you push to hard, and get too restless, there is the danger of going too far and losing the precious gift we have of the ability to run. It may take a little longer than we'd prefer to hit that PR or to be able to a certain distance, but running is a gift. The freedom it allows us is a gift. Our responsibility is to be patient, listen to our bodies and give it what it needs to keep us running as long as possible. In the end, isn't that the most important thing? To keep this love affair with running going as long as we can?

Are you a patient runner?
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workout stats -
17miles bike
3x10 tricep extensions
3x10 tricep kickbacks
3x10 tricep dips
3x10 cable push downs
3x10 weighted side bends
stretching

Sunday Yoga!

Truth be told, I haven't practiced yoga since my 'Week of Hotness' in May. I have every intention to make yoga a regular part of my fitness routine, but I've just been caught up in my regular routine of cardio and trying to get back to running. Sunday morning though, I took a first step in the right direction.

On Friday I mentioned Lululemon's Salutation Nation event, which is planned for August 7th, in my "5 for Friday" post. You may not know that all Lululemon stores host free weekly classes including yoga, running, bootcamp, and more. These classes are both fantastic marketing tools and a great way for fitness enthusiasts, or those just getting started, to enjoy a fitness class for free.

The class I attended was at the store on 3rd Ave and E 66th St, started at 9:30am and was led by Sarita. I arrived about 10 minutes early, thinking it would be crowded, and I was right. Mats were laid out throughout the store between fixtures of clothing and accessories. I filled out the waiver (good for 1 year) and found a mat in the middle near the door. I'm not certain how many people were there since I couldn't even see everyone, but I would say there were probably 30 or so, at least six being men. Not everyone wore Lululemon, which was a relief - I didn't get weird looks for wearing my C9 gear from Target. Sarita was energetic but a little laid back, perfect for Sunday morning.

I could tell right away that it had been much too long between yoga sessions. My muscles were really tight. The students were of all levels, which was also comforting; I didn't feel out of place when I couldn't extend a pose quite as far as I had wished. I did feel a bit of tension in my right heel a few times, but with a little modification I was able to overcome it. I didn't feel any pain during Bikram classes, but I'm sure that was due to the extreme heat loosening the muscles. The teacher was clear, demonstrated some poses, and gently corrected some students (including me).

Overall, I enjoyed the class. The atmosphere was really chill and just what I needed yesterday morning, so I plan to go back next week. Once I can run full speed again (and for more than just two minutes at a time before a walk break) I'm going to check out their variety of running classes.

It was a bit odd to be doing yoga in the midst of sports bras and cropped pants, and there are no mirrors to check your posture, but there was also no pressure to buy anything, and since the store wasn't officially open yet for the day, I'm not sure that you could buy something even if you wanted to. This is an ingenious marketing technique and other brands should take notice. Some running shops host run nights, which is awesome. As long as the company doesn't push sales too hard, I think it's a great idea. If a brand or shop begins a strong relationship with someone through free events, chances are the person will start to feel a strong sense of loyalty to that brand/shop and make it their go-to for products and advice. Events like this yoga class are perfect brand extensions that only prove that they are experts in their field. It was a lesson in relaxation and an experience in great marketing.

After my shower I promptly put on my comfy pair of cropped Lululemon sweats.

Injury update: My foot is feeling better every day. I did walk/jog intervals again on Saturday and this morning. This week I'm extending the jogging intervals just a bit. Still taking it slow and easy - only 3 days of this each week. I am determined to do this right and build a strong base so I don't injure myself again.

Have you taken a fitness class or joined a running group at a local store? What do you think about them?

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workout stats recap -
Saturday 7/10
1.25mile walk/jog intervals
13.8mile bike
3x12 cable pull twists
3x12 leg press
3x10 weighted side bends
3x10 lateral side arm raise
100 crunches
stretching

Sunday 7/11
Yoga

Monday 7/12
13.5mile bike
1.5mile walk/jog
3x10 hamstring deadlift, bicep curl, shoulder press combo
3x10 lat pull downs
3x10 seated row
3x10 glute kickbacks
3x10 hip abductors
3x12 leg press
stretching

5 For Friday

Good morning! I hope you've all survived the short week and are looking forward to another great weekend! I'm just gonna get right to it now. Let's go!

1. Do you know about TED? If you don't, you should! TED is a "nonprofit devoted to Ideas Worth Sharing." It's a place for brilliant minds of all kinds to share ideas and get people thinking. To inspire and entertain. To cause thought revolutions. You may have heard about it when Jamie Oliver won one of the 2010 TED Prize and gave an inspiring and enthusiast talk about obesity and what can be done to end the epidemic. While I enjoyed his talk, here is one meant to entertain, more than anything. Well, I'm sure it will inspire a few men out there. Take 4minutes and 27 seconds to watch Sam Martin talk about Man Spaces. It's pretty incredible.

2. For those in NYC next week, if you can deal with the heat grab a picnic blanket, pick up some dinner and a bottle of wine and head to the Great Lawn in Central Park for a night of beautiful music by the New York Philharmonic! It's a summer tradition in the city - there's something magical about listening to a world class orchestra performing classic works by the likes of Wagner, Mozart and Gershwin under the stars with thousands of other New Yorkers. They are performing both Tuesday and Wednesday evening, so click HERE for more information. Hope to see you there! Oh yeah, it's free!

3. In support of her campaign against childhood obesity, First Lady Michelle Obama is going to hold a live web chat on Tuesday July 13th to answer our questions about the program. The chat will be streamed live on www.letsmove.gov and www.aolhealth.com at 10am ET. If you have a question for Mrs. Obama, send it to askmichelleobama@aol.com

4. This really has nothing to do with health or fitness, or even food, but I've been checking out this blog for years now and it never ceases to amaze me. If you haven't heard of The Sartorialist, go check it out now. After working in fashion for 15 years Scott Shuman started a blog that is viewed by thousands of people around the world and released a book earlier this year that is a collection of many of the photos from the blog. Whether your into fashion or not, these are beautiful pictures, and great examples of design, personality, imagination and culture.

5. Just on the heels of the world's largest yoga class in Central Park, Lululemon is organizing Salutation Nation on August 7th. You may know all Lululemon stores host free yoga or other fitness classes each week. This event is taking it a step further. From 9-10am on August 7th the stores will be hosting outdoor free yoga classes. Check out the link to find one near you. If you're in NYC, it will be in Bryant Park. I'm adding this to my calendar, and if we're not moving that day, I'll be there! What a great way to start the weekend, right?

Online videos can be a great way to relax and relieve some of the stress we deal with every day. Do you have a favorite video that makes you laugh every time?
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workout stats -
rest day!