My Visit to Chobani SoHo

If you’ve read much of this blog you probably know I’m a big fan of Greek yogurt. When I was young I detested yogurt. I didn’t want anything to do with it. Thankfully though, I’ve grown out of that and started eating yogurt several years ago, and once I started caring more about to what I ate and started reading blogs, I tried Greek yogurt. The first brand I tried I did not like at all, but my first taste of a Chobani was a life changing moment.

It’s no surprise then, that when I heard about Chobani SoHo I knew I had to go check it out. My friend April, another runner and yogurt fan, was game so we went on Sunday. Right away we were struck by the small size of the space, and also by how packed it was. There’s not much space to move around, but it is really well designed, very sleek, and the flow is pretty good so it’s not too bad.

Not long after we entered a guy came up to us and offered us menus. We got his advice on the mixes – sweet vs savory – and then ordered and paid right there with him. Back behind a window people were busy putting together the orders. There are only two small benches and one little bar at the window. Thankfully we were able to grab the bar while we waited for our order.

I chose the pistachio & chocolate (big surprise, right?) which also has fresh mint, honey and mandarin oranges. April had the toasted coconut & pineapple which comes with hazelnuts and light agave nectar. Each concoction has a plain 2% base although it is possible to customize – we both chose plain 0% and April asked for for hers without the agave nectar. We both loved our choices.

One thing I must mention is that you should not expect to come here and have a meal. I often have Chobani with fruit and granola for breakfast, well the portion sizes at the café are not big enough for that but they are perfect for a nice healthy snack to keep you going while shopping in area. A much better option that a dirty dog or a stale pretzel from a street vendor! And at $3.75, the price is good too!

I do love this unique concept and think Chobani was the right brand to give it a try because they seem more authentic and connects better with fans than some other yogurt brands. I’m definitely planning to go back again, and from a text message I got from April last night I think it’s a good bet she’ll be back too! Next time you’re in SoHo, make you’re way over to Prince and West Broadway!

Now I just have to find the vanilla chocolate chunk chobani I heard about from Megan…

• Are you a Greek yogurt fan? What’s your favorite flavor?

Plain for me. I like changing the flavors with the fruit I add.

• What’s the most unique use you’ve found for Greek yogurt?

I haven’t yet tried any recipes with Greek yogurt, so I’d love your advice!

• It’s Wednesday – are you a fan of hump day?

I’m struggling this morning so I need some coffee!

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Today’s workout -

• 40min run
• 3x10 tricep pushdown
• 3x10 hammer curl
• 3x10 weighted side bends
• 1x40sec plank
• 100 ab exercises
• stretching

Nutrition on the Run

First, thank you so much for all the words of encouragement yesterday. I know a lot of you understand exactly how I'm feeling, and I really appreciate your kind words of support.

Second, did you watch the Boston Marathon yesterday?! I listened to/watched the life feed online and was totally absorbed by it in the last few miles of the women's race. What a finish!! Desiree Davila was so close to being the first American winner since 1985. She did an incredible job, as did Kara and Ryan. I had a meeting at noon and didn't see the men's elite race finish, but I imagine that was a nail biter too! Great day for running!

So, as I mentioned last week, the NYRR YPC hosted a great event, Nutrition on the Run. The funny and endearing Lauren Slayton, owner of Foodtrainers, located here in the city, was the featured speaker of the night!

We had a great turnout for the night (a little over 70 women) and everyone seemed genuinely interested and happy with the program. As a committee member, I couldn't have been more thrilled with how it all turned out.

Lauren had planned a program titled "Spring Training Table Foods" that focused on healthy foods for athletes, specific for the Springtime. She stressed that while what we eat pre-, during, and post-run is very important, what we eat all week long is just as important and shouldn't be overlooked.

Lauren's Top 10 Spring Training Table Foods
1. Amazonian Jungle Peanuts - I'd never heard of these, but they contain all 8 essential amino acids, are sustainable products from the rainforest, free of allergy causing aflatoxins found in conventional peanuts and a great source of calcium, iron, oleic acid and vitamin e. Lauren also mentioned they're great as a recovery food.

2. Buckwheat/Soba Noodles: also known as kasha. Interesting fact: buckwheat isn't a wheat, but rather a relative of rhubarb. I would never have thought! Because it's not a wheat, it works in gluten free diets. While a 1/4c serving has about 150 calories, a daily serving has been shown to help lower cholesterol and blood pressure.

3. Cherries: aside from being delicious, research has shown that cherries are a natural anti-inflammatory. The antioxidants, anthocyanins, are what helps fight muscle soreness and also help ward off arthritis. Pour an ounce or so of tart cherry juice in some seltzer water and enjoy after your workout.


Cherry orchard in Northern Michigan

4. Tumeric & Ginger: I've known ginger is a great anti-inflammatory, but didn't know about tumeric. It can be grated fresh or used as a powdered spice and added to just about anything. Tumeric is apparently as effective as Advil but without any side effects. There is thought, as well, that it can help ward off Alzheimer's.
5. Dates: I love dates but had no idea how great they are for me! They are great for a pre-run snack because they provide a quick boost of energy through the release of glucose. Dates are high in potassium and non-heme iron (the plant kind). Traditionally they've been used to break fasts because they can help reduce over eating.

6. Peas: yes, peas might seem boring, but there are actually health benefits to them. They contain saponins, phytonutrients that provide antioxidant and anti-inflammatory benefits. They also provide energy and stabilize blood sugar. I never knew they're a good source of omega-3's and vitamin c.

7. Lentils: turns out, these little things are one of the best vegetarian sources of iron and are high in folate and potassium. High in fiber and protein like beans, but easier for some people to digest. I've been a fan of lentils, but now I plan on eating more of them. They're also pretty fast to cook, which is always good!

8. Sardines/jarred tuna: while Lauren admitted she's not a fan of the taste of sardines, she is a fan of their health benefits. Both are high in omega-3's and anti-inflammatory properties. They're also easy to add to salads for a healthy meal; just don't add a creamy sauce to create a tuna salad cause that will give you more calories and fat than you need!

9. Coconut water: ever since I found Vita Coco, I've been a huge fan of coconut water. Thankfully it's good for us, too! Coconut water is from the inside of young, green coconuts and is nothing like coconut milk, except for the fact that they're both liquids! It's the ultimate sports drink as it's vitamin and electrolyte rich. But, it has very low sodium, so it's not necessarily the best to drink on the run since it won't replace sodium loss, so it's great for pre- or post-run. I think it's so refreshing after a hard workout! It is also higher in potassium than bananas and potatoes.

10. Chia/Maca: if you've read "Born to Run" or any of my breakfast recipes, you've heard about chia. It's high in fiber, calcium, iron, and zinc and helps relieve joint pain. It's great pre-run (or any time) and can be added to things like yogurt, smoothies, oatmeal, salads, and more. It's also a natural appetite suppressant. Maca is sold in powdered form and can also be added to yogurt, smoothies, oatmeal, and more. It's a non-stimulant form of energy and also great post-run.

So, I know this is a long post, but just a few other quick tips from the night:

• liquids and yogurts are easiest to digest, so they're great post-run, or when you don't have a lot of time to digest your food pre-run
• when drinking water/sports drink on the run, gulp it, don't sip. Gulping helps it move through the digestive system faster reducing the chance of cramping.
• know how many carbs you need on the run per hour: divide your weight by 4.
• bananas, dates and papaya are good sources of quick energy
• if you choose to eat real food on the run, go for low fat & low protein sources that'll digest easily
• the amount of food you eat pre-run directly relates to the length of the run. Pre-run fuel is most important when going out for an hour or more.
• it's super important to eat something shortly after a run, but it doesn't have to be a huge meal
• everyone is different so it's really important to know what works best for you before race day. Practice the types of fuel and when you fuel to be most confident when you hit the start line!

Because of some generous donations, we were able to give samples to attendees of products Lauren likes


coromega and eboost



Vita Coco and Living Fuel

 It was a fun evening with lots of great tips!

Check out the Foodtrainers site and blog for more tips.

• have you ever seen a sports nutritionist?
• what food(s) makes you think Spring?

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Today's workout -
8min arm bike
200 various crunches
25 reverse hanging crunches
3x25sec superman
2x10 laying alternate side arm/leg lifts
60 laying leg lifts, each side
3x12 lat pull down
100 arm circles
stretching
foam roller

5 For Friday

1. I am a bit embarassed and a little ashamed to admit this, but I haven't run since Sunday. I didn't run Monday or Tuesday because I had a bit a pain in my right leg. It started as a knot in my calf that was a slight annoyance last week but after our run Sunday I was in a bit of pain when I walked. Woody even noticed me limping a bit on our way back to the subway from watching the marathon. I used heat and my new trigger wheel to try and work it out but it still bothered me for a few days. Wednesday was a bit better but I was apprehensive about running in the coldness/darkness. I don't know why, but I did realize that last year I never actually had the opportunity to do that. I was out of running for months after I injured myself in the marathon and then by the time I was able to run again, it wasn't quite so dark in the morning anymore (yes, I was out of running for that long). I just need to face my 'fear' and get out there and do it! I feel so much better after a run than after going to the gym. I will run tomorrow and Sunday. And

2. There was an interesting article in the New York Times earlier this week that you can read HERE. Michael Moss delves further into the conflicting responsibilities of the USDA: the original intent of supporting and promoting US agricultural products vs the newer task of promoting nutrition and healthy diets. As Michael Pollan and others have pointed out, these two definitely do not go hand in hand. This article focuses on Dairy Management (a division of the USDA) and the product development and marketing campaigns they have worked on to get us to eat more cheese and other dairy products while the Center for Nutrition Policy and Promotion encourages people to eat less saturated fats. It's quite enlightening.

3. I get to spend Sunday afternoon at the Chocolate Show helping out at the Peanut Butter & Co booth! I've done this two years before, but last year the show was the same weekend as the NYC Marathon, so it was a no go for me. I love doing this because it's completely different from my normal day, I get to have fun with cool people who enjoy what they're doing, give out tons of free samples and turn people on to some great peanut butter! I also get to hang out with a guy in a monkey mascot costume and try a LOT of chocolate! 

4. Speaking of food, last Saturday Woody and I went to a restaurant we've wanted to try for a while: the Meatball Shop on the Lower East Side. My pics are pretty fuzzy and they definitely don't do the food justice (I need a new camera!), but here you go.

I had the veggie meatballs (I know, it's a contradiction but I don't care cause they were delicious) with tomato sauce and we shared steamed spinach and polenta. It was incredible! Woody had a lamb meatball hero with the tomato sauce, which he really enjoyed as well. The place is super cute but pretty small. We had an early dinner and I definitely recommend that as the time to go; the line was really long when we left and they don't take reservations.

5. I've written about healthy food options in vending machines before. Last night, Running Diva Mom posted about them HERE. She wrote about a cool type of machine - the h.u.m.a.n. healthy vending machine - that stocks healthy snacks and drinks and can be placed in schools and other public places. They even feature snacks for people with particular allergies and a portion of proceeds go to charitable causes. Pretty cool if you ask me!

Don't forget about my 'Fit for a Runner' giveaway! Enter HERE.

What are you doing this weekend?
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today's workout -
45min elliptical
3x10 bicep curls
2x40sec planks
lots of stretching

Easy Week Night Dinner

The last week and a half has been very busy at work. I've had a big research project that's kept me at my desk later than I'd like. Because of this, I haven't been cooking dinners much lately and since I was officially done with the project this afternoon, I wanted to get home in time to make dinner. Plus, I was still feeling great from my run in the morning and wanted to end the day on a healthy note.

Tonight's menu: Black Bean Cherry Burgers with Farmers Market Beans & Russian Kale

Black Bean Cherry Burgers
ingredients:
1cup black beans, drained & rinsed
2tbs whole wheat flour
1tbs onion, chopped finely
1tbs dried cherries, chopped finely
1/4tsp chiptole powder
Worcestershire sauce to taste

1.  Mash black beans, add flour and chipotle powder. Mix well
2.  Add onion and dried cherries, mix some more
3.  Add Worcestirshire sauce and combine
4.  Shape into two patties and heat on each side until the mixture darkens and forms a light crust
5.  Serve on bread or a small roll with lettuce, and other favorite garnishes

Farmers Market Beans & Russian Kale
ingredients:
handful of green and wax beans, washed with ends cut off
handful Russian Kale, washed
2 pinches of herbs de provance
fresh ground pepper to taste

1. Put beans in a pan sprayed with  cooking spray sprinkle with herbs de provance and pepper, cover and cook over medium heat until slightly tender
2. Add kale (wet is fine), cover and cook for a few more minutes until kale is bright green
3. Serve and enjoy

Woody had his burger on a small whole wheat roll I picked up at Whole Foods yesterday and I had mine on Ezekial 4:9 bread. While the beans are pretty much the easiest veggie side dish to make, the burgers did take a bit of time to mash together. Still though, it wasn't too much to do after work and the deliciousness more than made up for the time spent in the kitchen!

Now for this week's Chobani Greek Yogurt Giveaway -
According to a report released earlier this month by the CDC, the percentage of people eating the recommended daily amount of fruits and vegetables has actually decreased in 10 states since 2000. One of the reasons people say they don't eat many fruits or vegetables is that they're inconvenient to carry and vegetables are difficult to prepare. Well, I just showed an easy way to prepare veggies and there's a whole peach sitting on my plate. Not too hard, right?

To win this week's Chobani coupons, answer this question by Midnight tonight:
Do you eat the recommended 2 servings of fruit and 3 servings of veggies each day? If not, what keeps you from it?

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the giveaway. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

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Today's Workout -



Going Dairy-Free

I've made a decision and next week I'm finally going to do it. Beginning Monday I will not have any dairy for one week. At the end of the week, I'll evaluate how I'm feeling and keep going if I feel it's the best thing to do.

You may remember reading that I've been eating a lot less meat lately - like once a week, if that - and might think this is the next step in becoming a vegetarian. But that's not why. It's actually because I've read a lot over the past year explaining how dairy can mess with digestion and cause all sorts of 'problems' on various levels of intensity. This is really an experiment for my health. I don't feel like getting into the details, but I want to see if going dairy free will help me feel better. Not that I'm feeling sick, but I just think it might make me feel stronger and 'cleaner' on a daily basis and I want to try it out. I won't know if I don't take this step.

Being a mid-western girl who loves her yogurt (as is evidenced from the second part of this post), cheese and ice cream, this will likely be difficult, but if it improves my quality of life, then I can find a way to deal with it. Soy ice cream isn't all that bad! Next week I'll have to try out different things for breakfast since I often have a yogurt mess, which also means I'll probably be enjoying overnight oats more often. Like this one I'm having right now

1/2cup combo of rolled and Irish oats, 3/4cup water, 1tsp chia seeds, 1tsp wheat bran, cinnamon, 2tsp crunch almond butter, 1tbs raisins

Okay, so, now for the reason why you're here.... the Chobani Greek Yogurt Giveaway, week 2!

Just answer this week's question before 12am midnight, EST and check back tomorrow to see if you've won!

Week 2 Chobani Giveaway Question of the Week:

If you could go on an all-expenses paid volunteer trip anywhere around the world, where would you go and how would you help?

The prize: two of these!

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the entry. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt!

Good luck!

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workout stats -

10mile bike

3x12 cable pull twists

3x10 weighted side bends

3x10 lateral side arm raises

3x10 upright row

ankle strengthening exercises

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

From The Super Food List: Salmon

There are tons of 'super food' lists floating around. Much like the number of nutrition bars on store shelves, but this time, at least most of them contain much of the same foods. Still, it does seem like there's always a new 'super food' popping up out of the ether.
One food that is on every list I've seen is salmon. This pink hued fish is filled with heart healthy omega-3's which can help raise good HDL cholesterol levels and ward off heart disease. Omega-3's also help to reduce inflammation and a recent study suggests that the DHA and EPA types of omega-3's from fish can reduce the risk of colon cancer. Salmon is also very high in protein and relatively low in calories and saturated fat. It has also been shown to help reduce the risk of other cancers, macular degeneration, fight Alzheimer's, and much more. With all these great benefits and the many ways to prepare the fish, it's a great option for a healthy meal!

Last night I tried a salmon recipe from a new cookbook I bought "Cooking Light: Fresh Food Fast." Since Woody and I were going to be eating at different times, I cooked the salmon during the afternoon and put them in the fridge after they cooled down a bit. It was somewhat late when I got home so Woody had already finished his dinner (I had left instructions for him!) but said it was really good! Whew! Unfortunately, I was so hungry I didn't even take time to take a picture, but thank goodness the cookbook has a picture!

I even made the tomatillo & onion salsa! The recipe calls for a rub of ground cumin, paprika, pepper and a dash of salt. I substituted chipotle for the paprika (it's what we had on hand) and it turned out really well! The salsa was really easy - tomatillos, onion, lemon zest & juice and extra virgin olive oil. We had black beans and broccoli on the side. I'm always a bit concerned about cooking salmon because I can't tell when the color is right, like I can with white hued fish, but this recipe calls for baking the fish. I went a little longer than the recipe says, but it wasn't dry or tough, even after being reheated! I will definitely try this one again!

Eating a fish like salmon or tuna once or twice a week, is part of a healthy diet. Just make sure to choose wild, line-caught salmon and albacore (chunk white) tuna. (because tuna warrants quite a few concerns, I'll do a separate post on tuna).

I haven't mentioned this yet, but a while ago I won a shopping spree on iherb.com from Megan at The Runners Kitchen. On my cyber shopping spree, I picked out a box of Yogi Tea that sounded interesting. The description says it helps calm the body and mind and promotes good sleep. I was a bit skeptical, but user reviews claimed that it worked, so I decided to give it a try. Well, they were right. I sleep much better the nights when I have a cup of tea before going to bed. Perhaps just the act of sipping warm tea is beneficial, but I do think it works better than other types of tea I've had in the evening. If you're having a tough time sleeping - be it because of stress, a wandering mind, or just restlessness - I suggest you give this tea a try! My box is almost empty so I'm going to have to pick up another one soon!

A lot of people don't include healthy fish in their diet, even if their not allergic or due to dietary choices. How often do you eat fish? Do you cook it at home or prefer to only get it in your sushi and at restaurants? If you don't eat fish, why not?

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Workout Stats -

18mi bike

100 crunches

3x10 cable pull twists

3x10 weighted side bends (ea side)

4x45 sec planks (standard & side)

2x cobra pose

2x full locust pose

foam roller & stretching

Nutrition Bars: Not All Are Created Equal

Have you ever stepped into the energy/protein/nutrition bar aisle and felt your breath sucked out of you for a moment because of the overwhelming number of options available? I have. Most of the time, I am all about convenience and quickness, so bars like this can be a great option. Or so I thought. And I'm not alone. The market for energy bars has grown to be over $700 million! We're a society that is always on the run and everyone wants a quick energy fix or an easy lunch or snack. While I always prefer a real meal over a meal replacement bar, I do see a place for some of these bars in a healthy diet.

For the longest time I didn't eat anything before hitting the gym first thing in the morning. Then, when I learned the benefits of having a little something in the stomach before I workout, I went through a period when I would eat a portion of a Luna bar or a Luna mini. My a.m. favorites were Berry Almond and Toasted Nuts & Honey. I also loved Caramel Nut Brownie, S'mores, and Lemon Zest a little later in the day. I also had a long relationship with Pria bars, I was attracted to the low calorie count and chocolate options. Unfortunately, looking back, I realize that those were the only two good things about them because in my opinion they actually have a pretty 'fake' taste.

But, now I have left those in the past and moved on to something a bit more 'natural.'

My life changed when a friend introduced me to another bar that was totally different from the others. This one is called Larabar! What a novel concept! Great flavor options and none with more than 8 ingredients, all of which can be pronounced easily and come from nature! They're blends of unsweetened fruits, nuts and spices - whole foods. I will warn you that some have quite a few calories, so I tend to stick to the lower ones like Cherry Pie, Apple Pie, and Cocoa Mole, but I've tried a few others and they are delicious.

Not long ago I found another bar similar to Larabars as they only use a limited number of ingredients. PURE Bars were developed with vegetarians in mind and use no refined sugars or preservatives. These are raw bars packed with antioxidants, vitamins and minerals. Another bonus for me - the company is based in Holland, Michigan! I've only tried Cherry Cashew and Chocolate Brownie, both delicious.

I got to thinking about this when I was flipping through the newest issue of SELF Magazine. For the most part, I love SELF, but I didn't agree with what they were promoting on page 62. They laid out a beautiful and enticing graphic of different energy bars trying to help people navigate these overstuffed aisles. Unfortunately, the majority of the bars listed are packed with sugars, refined carbohydrates and ingredient lists that read like a novel. Many nutrition bars in general are actually closer to a candy bar than anything else filled with oils, high fructose corn syrup, and other sugars. Also, the protein used in these bars often isn't high quality and may even be from gelatin, collagen and soy. One more thing, don't be fooled by the word 'energy.' These bars don't have a magic ingredient that will give you an energy boost. They provide extra calories to keep you moving, and may be loaded with sugar and in turn give you a sugar high, but that's about all they can do.

A few of the bars listed in SELF are okay, but now that I know more about nutrition, I definitely would leave several of them on the shelf and point anyone else shopping around in another direction. Bars can be great snacks when you're rushing to or from a workout or just super busy, but look for one that has only a few ingredients and if a protein bar is what you're looking for, pick one with whey or casein protein, which have the amino acids we need.

Do you have a favorite protein/nutrition bar? Why do you choose that one and when do you usually enjoy it?

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Workout Stats -

17mi bike

3x10 overhead tricep extension

3x10 straight front arm raise

3x10 tricep kickbacks

3x10 pullovers with dumbells

(I have not been contacted by either Pure Bars or Larabars for reviews. These are 100% my own thoughts and unsolicited review of the products).

Things Are Looking Up

I was thrilled this morning when Woody and I were walking to the gym at 5:15am and the sky was already starting to lighten! It was a brisk 44 degrees, but the days are getting longer and the rain and gloom had moved out! Then, as I emerged from the gym, the sky was blue and the sun was shining! Definitely a nice change from the past few days.

My workout was really good today. I haven't talked much about my injury lately; I figured you're all pretty bored with hearing about it. But, things are looking up and getting better every day. I feel like the amount of time each day without pain trumps the time with pain and fewer and fewer steps each day are difficult! The first few steps each morning continue to be hard, but Woody noticed this morning that my pace was a bit faster on the way to the gym and no limp to be seen! I've slipped up only a few mornings and haven't been able to find the time to put heat on it, but I continue to ice it every night. I've had my two allowable cortisone shots but the foot doc continues to do the ultrasound treatment and tape my foot when I see him. Next visit is Monday. 

It might seem trivial to most of you, but this morning I did 12 miles on the stationary bike and 3 miles on the elliptical (and could have gone farther)!! At one point in this 2 month long journey I could hardly finish a single mile. It's been frustrating to say the least, but I now see light at the end of the tunnel. Woody said the other day "just think, sometime soon you'll be running and hardly be able to remember what this feels like." I sure hope he's right. Injuries can be very tough for runners to deal with. At this point I've pretty much written off this year for hard core running, but once I can start running again, I'm going to use the year to rebuild and become a stronger and better runner. I'm counting on it taking a while to happen, but next year will be a great year for me! If elite runners can have 'off' years, runners who run for fun definitely can too!

Okay, did you see the article in the NY Times yesterday about Ultramarathoner Scott Jurek? If you follow me on Twitter, then you may have seen me tweet this link. The article, by Mark Bittman, is about a 36 year old New Yorker, originally from Minnesota, who has been competing in and winning ultramarathons (technically 50km or 31.07miles or longer) since 1994. He seems to spend all of his days running and eating. Eating 5,000 to 8,000 calories a day, as a vegan. It's an interesting read and I suggest you take a minute. I love how he shows the importance of eating whole foods packed with nutrients. Also, he proves that someone can be incredibly healthy and accomplish great physical feats while following a vegan diet, which I think still isn't recognized by some people. As Jurek shows, it may take a little more time and dedication, but it can work. If you're interested in learning more about Jurek and ultra running, check out his website.

People choose to be vegan for different reasons. Are you a vegan or have you thought about becoming one? What do you think is the biggest hurdle in adopting this lifestyle?

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Workout Stats -
12mi bike
3mi elliptical
3x10 tricep overhead extensions
3x10 tricep kickbacks
3x10 bent side arm raise
core work
125 crunches (various)
2x full locust pose
2x cobra pose
2x bow pose
foam roller and stretching

I Conquered Bikram Yoga!

Yes, I did it! I went back to Bikram this morning for my third try and I have to say, it was SO much better than the first two! You may remember my experience on Monday was fairly disastrous, well, this one was completely different. I only sat out one full pose and the first set of another. Even though I was sweating buckets, I decided to 'embrace the sweat' and go with the flow! I breathed deeply and just focused on the pose at hand. I was a bit apprehensive before class, worried that I wouldn't make it through, but I told myself that if I could make it through a marathon with a broken foot, I could make it through a yoga class! And I did!!

I also took the lessons I learned on Monday and applied them today:

1. I woke up at 5:15am for the 8:00am class and went to the gym for a quick cardio workout prior to class.

2. I drank a cup of green tea at home and then at least 20oz of water prior to class.

3. the weather was much better this morning - low humidity

4. I put my mat down to save my spot, but then left the studio until just a few minutes before class started.

I definitely think these changes helped me get through the class and finish strong and feeling refreshed! Yoga tip: when finished with class, fold your mat in half and then roll it up. This way you don't get the floor dirtiness on the side of the mat that you use.

After class I spoke with a few other students and one suggested having an all-greens juice because just after Bikram yoga, your body is able to absorb all the nutrients from the kale and spinach more easily. So, off I went to give it a try. I had a few sips as I left the health food store, but decided I'd like it better cold. I also decided to add just a tiny bit of Maca Powder.

Gotta say, I read tons of great stuff from other bloggers about how much they love green juice and 'green monsters.' Let me just say, it must be an acquired taste. I also think it may have been better with the apple and not just all greens. Still, it was good for me!

Quick flashback to last night. I told you yesterday about the Cinco de Mayo dinner I had planned for Woody and me. Here it is:

Mexican inspired chili

Ingredients: 1 large can diced tomatoes, chopped yellow & orange peppers, 1 can drained & rinsed black beans, 3/4 container of Trader Joe's black bean & roasted corn salsa (it's in the refrigerated section). I also added a dash of chipotle and topped with avocado. I felt the kick from the chipotle, but apparently it wasn't enough for Woody!

Finished meal:

I made 'tortilla' chips by cutting two of Woody's whole wheat wraps into 8 sections and just sticking in the oven for about 15 minutes, turning over a few times so they wouldn't burn. I made them plain, but might add a little evoo and pepper or chipotle to spice it up a little. We also enjoyed our Cherry Sangria and a pear for some fruit!

Did you know that tomatoes are a super fruit?! It's true! Tomatoes are incredibly important to include as a regular part of any healthy diet. I never ate tomatoes when I was young. Ketchup and tomato sauce, fantastic. Actual tomatoes, disgusting! Thank goodness I have changed my ways! Tomatoes are full of vitamins and antioxidants, like lycopene, which some studies say can help protect against cancer and heart disease (especially when the tomatoes are cooked). While you may think of Italy when you hear 'tomato', it actually originated in South America, and after being transported to Mexico probably made its way to Europe (either Italy or Spain) through conquistadors. From there, tomatoes spread throughout the world over several hundred years, not making it to North America until the 1700's. Today, most tomatoes are picked unripe (still green) and treated with the chemical ethylene, which allows them to ripen in storage and while being transported. The shelf life is longer than vine-ripened, but the taste and texture isn't as good. There are many varieties available, all with health benefits, so add them to your meals however you can!

What lessons have you applied to your second (or third) try at a new workout in order to conquer it?

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Workout Stats:

10mi bike

3x10 hammer curls

3x10 hamstring deadlift, bicep curl, shoulder press combo

3x10 tricep extensions (ea side)

foam roller and stretching (by the way, it's best to start with the foam roller & then stretch)

Jackpot!

A few weeks ago I won an awesome giveaway over on Runners Kitchen - a $50 shopping spree on iherb.com. Having never been to the site until I read the post, I was a bit overwhelmed by all the items they have available! The site is not very easy to move around, but there are a lot of great things for sale, especially if you don't live near a health food store.

It took me a while to make my decisions, but I finally did and last night when I got home from the very fun and well attended Girls on the Run fundraiser, there was a box on our kitchen table from iherb.com! Here is what I got:

The Jojoba oil was specifically for Woody because he uses it every day. It is used for healthy hair and skin. Apparently the best way to use it is to put a bit in your shampoo or conditioner bottle and also add a little to your favorite lotion. The oil is an extract from the jojoba trees in the Sonoran Desert and also helps relieve sunburns (good to know as summer approaches!).

Maca Power is a powder that can be added to foods like yogurt, granola, tea, smoothies, etc, much like flax and chia seeds. Raw Maca powder has been used by Andean societies for thousands of years and improves energy, balance and vitality. The nutrients, vitamins, plant sterols and essential minerals help regulate the endocrine system. Once I read all this and many of the user reviews on iherb.com, I knew I had to try it. The powder does have a very strong scent and a unique flavor, so I only added half a teaspoon to my yogurt mess this morning to get used to it. I definitely could taste it through the Chobani greek yogurt, banana, cinnamon, and flax and chia seeds, but it wasn't a bad taste, just unique. I'll let you know if I start to feel any changes as I keep using it! Worth a try!

We're running low on ground flax seed, so I included a bag of Bob's Redmill Golden Flaxseed Meal. Just a reminder - flax seeds do come in golden and brown. There is no difference between them in nutritional value, so you can go either way. Also, ground flax seed and flax seed meal are simply different terms for the same thing. Either way, ground flax seeds are more beneficial than whole as our bodies have difficulties absorbing and breaking down whole flax seeds.

The Yogi Tea Kava Stress Relief just sounded fantastic. It's caffeine free, which is great for an evening cup of tea. Kava is a crop from the Pacific and is known for it's ability to calm the body and mind and promote a good night's sleep. Who doesn't want that?

The Organic Wild Berry Mix from Eden Foods just sounded delicious and like a good addition to yogurt. I'll probably share this one with Woody since he loves nuts, seeds, and dried blueberries, cranberries and raisins. It must be tasty!

So, that's a tour of what I chose from iherb.com. Abby was a fantastic help and it was very kind of them to offer the shopping spree through Megan's website! I definitely recommend you check out the site, especially if you don't have easy access to health foods and supplements. I also found the user comments very helpful, so be sure to take a few minutes and give them a read before making a decision.

What is your favorite 'health food'?

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Workout Stats -

12mi bike

3x12 leg press

3x12 leg curls

3x10 leg extension

3x10 lat pull downs

3x10 weighted side bends (each side)

3x thru ab circuit including: 30sec plank, seated twists with 10lb core ball, bicycle, hip raises, crunches

stretching and foam roller

Healthy, Easy Eats

I've been trying out a few new meals that I thought I'd share with you. They're all pretty easy, filling, and healthy.

Last week I used some mini pitas to make pizza's for dinner. Since it was my first try with this, there are a few things I'd change for next time, but overall, both Woody and I really enjoyed this dinner.

On the pizza - cooked squash, zuchini, onion and tomato (added for the last few minutes only), feta and olive oil. The veggies were cooked then placed on the pita, which had been brushed with EVOO, and feta put on top. Then baked in the oven for about 10-12 minutes. The veggies were seasoned just with pepper.
The salad - some extra veggies plus cooked turnips.

This week I decided to make a rice bowl for dinner. I actually did this both Monday and Tuesday night, but the picture from Monday did not turn out well (my camera isn't great in low light). I cooked a pot of long grain brown rice and added combinations of cooked veggies.
Monday - brown rice, spinach, broccoli, chick peas, sliced almonds and a little avocado.
Tuesday - brown rice, carrots, green beans, chick peas, sliced almonds and some avocado.

The mix is delicious and nutritious! I've been hearing a lot of great things about chickpeas and decided it was about time to incorporate them into more of my meals. They're high in protein and fiber so they fill you up. It's also low in cholesterol and sodium. (quick tip: if using canned beans, drain and rinse them before using to get rid of some of the sodium and extra calories).

For lunch yesterday I tried something a little different. When at home over the weekend my Mom and I were at a grocery store picking up ingredients for lunch that I was cooking and we found this cool flatbread called Flatout. Have you seen these? We picked them up for me to make chips to go with hummus, but I brought one back to NY with me. I was going to smear some pb on it while in the airport waiting for my plane, but that didn't end up happening. Instead, I used half of one for my lunch yesterday. I cooked up some spinach and an egg (eggwhite & half the yolk) in the microwave and two very mini sweet potatoes in the oven. Using half the flatbread I spread the sweetpotato on the bread and added the egg & spinach. I have to say, it was pretty great.

I paired it with some veggies and my daily apple! I have to find these Flatouts here in the city!

What is your favorite way to eat sweet potatoes?

Don't forget! Today's the last day to enter the Fruitzi'o giveaway! Click HERE to enter.

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Workout Stats -
13mi bike
2 mi elliptical (first time in 3+ weeks. okay, but bothered my heel a tiny bit)
3x10 (ea side) weighted twists
3x10 overhead bicep extensions
3x10 (ea side) tricep kick backs
3x10 tricep dips
100 crunches
stretching and foam roller

It IS A Good Friday

The sun is shining, it is warmer than average, and my day started out on a good note, and I will be sure it stays on that path.
I went to a great event this morning co-sponsored by the STOP Obesity Alliance and the National Eating Disorders Association. I have a lot to say about it, so I will hold off until Monday.

First, my heel is still bothering me. I have found that starting the day on the stationary bike does help. I think it loosens the muscles without putting any pressure on the heel. I have an appointment with a podiatrist Monday morning and hopefully I will get some good news then, or at least a better plan of attack. I'm scheduled to run the Scotland Run 10K in the park tomorrow for which I will go pick up my number this afternoon, but I'm not sure if I can actually do it. I don't want to make it worse. I was really hoping this would be cleared up by now. I need to run! This beautiful weather makes it even more frustrating.

Yesterday afternoon I hit up the gym for strength training. I did a few a couple things I don't usually do, so it was a nice change up. Variety is the key to life, even when it comes to food and fitness! I finished my workout with a little more time on the bike and a date with the foam roller! Stats are at the end.

After the workout I came home to make a delicious and nutritious lunch - an open face sandwich on whole grain bread with hummus and hard boiled eggs (1 egg, 2 whites), cooked eggplant and wax beans (low in sodium, high in Vitamin C, folate, and iron) and an apple. I've realized lately that hummus can be combined with a wide variety of foods with great results.

For dinner last night, I slightly adapted a recipe in the latest issue of the Food Network Magazine. This salad sounded fantastic and I had to try it. I decided to make it our main dish however, rather than a side dish and added roman beans to add some fiber and meatiness. Since it was just for the two of us, I figured one head of escarole would be enough, and that was a mistake. The volume decreases quite a bit after boiling. Nevertheless, we had enough food to fill us up, as I also boiled a few of the small potatoes left from the farmers market and made a small batch of homemade pita chips. The salad was great and loaded with healthy ingredients, but it was definitely the most time consuming salad I have ever made! With that in mind, I do think I will try it again because the combination of textures, flavors and the simple ingredients made it stand out from the typical salad. Plus, I love feta cheese!!

My weekend TV picks:
Friday: 9pm Eastern - Jamie Oliver's Food Revolution is on tonight.
Saturday: 6:07pm Eastern - Michigan State v Butler NCAA Final Four game

The weather is going to be great this weekend (at least in some parts) - how are you going to enjoy it? (and don't forget the sunblock!)

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Workout Stats -
4/1 afternoon:
100 crunches
3x10 of each: leg extensions, leg curls, ab machine assisted crunches, lat pull down, bicep curls, overhead extended arm side bend (from SELF)
4.5mi bike
lots of stretching
2mi walk

4/2:
60min bike
stretching
1mi walk