Chocolate Peanut Butter Rice Crispy Treats (Lightened Up)

July 8, 2013 By Laura

Treat ‘yo self.

That is my favorite saying from my friend Sarena.

This weekend I (rice crispy) treated my self and my friends! My best friend’s favorite treat is the crispy variety. In honor of the holiday weekend, I decided to make her a batch. Of course, I couldn’t just follow a recipe… regular ‘ol rice crispy treats have been done before!

What I came up with was a chocolate and peanut butter crispy treat. While these will never be a health food, they are slightly cleaner than the treats of your youth (recipe at the bottom). Here are a few of the cuts/subs I made:

Cut the amount of marshmallows and butter in half by using natural peanut butter
Replaced the bit of butter with coconut butter
Used brown rice crispy cereal rather than the usual snap, crackle, pop brand

One of my favorite things about these bars is that they aren’t as sticky-sweet as the traditional treats. Cutting back on the marshmallows really helps!

Before taking them to my friend’s house, I had to share then with a couple of my favorite people: Lee and Carol! We ran the Peachtree Road Race (the world’s largest 10K) together on July 4th. Clearly that deserved treats!

Lee and Carol both gave me the thumbs up, so I bought the concoction to the bestie’s house for dinner that evening. They received a stamp of approval there too – from 4 adults, a 2-year-old, and a couple of crumb-eating dogs.

Bonus: they paired really well with a certain impulse buy (thank you, Whole Foods):

Chocolate, Peanut Butter Banana Beer from Rogue. I figured it would be really good or repulsive. The taste was quite layered – chocolate up front, then a hint of peanut butter, and finally the banana came on the end. Surprisingly it wasn’t too sweet, but there is no way I could have drunk a bottle. We split tastes between 4 people – it was just the right “side” with the chocolate peanut butter rice crispy treats.

As you might imagine, it was a pretty marvelous 4th of July. Head over to Katie’s link up to see what everyone else is smiling about today!

Chocolate Peanut Butter Rice Crispy Treats (Lightened Up)

4 C marshmallows
2 T coconut butter
1/2 C crunchy peanut butter
1/2 C semi-sweet chocolate chips
1 tsp vanilla
1 tsp cinnamon
4 C brown rice crispies

Place marshmallows, coconut butter, peanut butter, and chocolate chips in a non-stick pan and melt over low heat, stirring constantly to prevent burning. Add cinnamon and vanilla, stirring to combine. (Note: if it is too thick, stir in almond milk 1T at a time.)

Quickly add rice crispies and stir to combine. Press mixture into an 11 x 13 pan.

Cover and chill in the refrigerator for at least 2 hours to set.

Remove from fridge and cut into squares to serve.

***

After a holiday weekend of eating out, I’m looking forward to more home cooked meals this week!

Did you run any races this weekend?

Are you a rice crispy treat fan? What fun flavor would you like to try?

Back to the Gym + WIAW

July 3, 2013 By Laura

Patience is a virtue.

That’s what I keep trying to tell myself.

Monday I was cleared by my surgeon to begin light exercise. Good thing because I had already scheduled an appointment with my trainer for that night. 😉

Going back to working out after surgery (or any long break) is humbling. I started with a leg extension weight 100 lbs lighter than I did 3 weeks ago.

We did a lot of lower body – mostly body weight stuff – and then 2 isolated bicep and 2 isolated tricep exercises. It was really light, but I realized I’d have to go slow… especially when the twins got hot and swelled up. It was crazy!

I’m going to do something similar on my own today. Being careful. It’s really hard knowing what I could do before, and seeing how much I lost in my arms in such a short time. BUT it’s not forever. I got there before, and I can do it again. *deep breaths*

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This WIAW was fun for me because I was actually hungry from working out! It’s a totally different feeling than regular hunger, one I didn’t fully appreciate before!

Read on for my eats, and then check out Jenn’s link up for everyone else’s delicious days.

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Breakfast:

My morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos) was of course the start to my day.

For my meal I wanted something sweet… but I also wanted a runny egg. Remembering my favorite Waffle House meal, I decided to try something similar (but much healthier) at home – french toast topped with a runny egg! I also added some warmed blueberries and toasted coconut.

Who needs syrup when you have #yolkporn?

Mid-Morning Snack:

No Salt deli turkey and an orange. I ate these with my fingers while I bottled my latest batch of kombucha. I was trying to get out the door for my first run post-surgery… ain’t nobody got time for silverware!

The curry leaves in the background went into a kombucha bottle with some of the orange.

I was running to get my race number for Thursday’s Peachtree Road Race. It’s the world’s largest 10K and I was cleared by the doctor to run/walk it since it’s actually going to be cool outside thanks to the deluge of rain we’re getting. The expo is only 2.5 miles from my place, so it was an easy jog, followed by a long break to browse the expo and buy new shoes before 2.5 miles back (shoes in hand).

New Newtons!

Lunch:

It was NOT cool yesterday. ~~Boob sweat is a whole new thing… whoa.~~

By the time I got back all I wanted for lunch was a smoothie bowl. Big, green, and topped with muesli, this hit the spot while I sat on the couch icing the twins. Almost remembered the pic too late!

In my bowl:

Protein powder
Spinach
Zucchini
Butterscotch extract
Banana extract
Stevia
Ice + Water

Mid-Afternoon Snack:

Does anyone else have to think before they type kabocha vs. kombucha? Kabocha is what I had for snack. I have pre-roasted it in cubes, but I like to do a second roast to re-heat and crisp it up. Before the 2nd roast I tossed it in cocoa powder, cinnamon, ginger, and cayenne (my favorite flavor combo).

The sauce is my go-to: peanut flour, unsweetened almond milk, cinnamon, a couple drops of vanilla liquid stevia, and a splash of almond extract.

Note: I order my peanut flour from iHerb – I like it better than PB2 because it is less processed and doesn’t have the added sugar and sodium. Use my discount code – USO924 – for $5-10 off your order!

Dinner:

This is what happens when I get bored. I made a dinner requiring more thought than usual. People comment that sometimes my meals seem elaborate or strange… but they typically don’t take very long and I prepare certain foods similarly. Last night I tried something new-ish and inspired by a treat in the mail from Skinny Noodles (soy-free shirataki):

The item I couldn’t wait to try was the rice. I dislike rice… but non-rice? That I can get on board with! ~~I never said I was~~ ~~normal.~~ The “rice” is really more like Israeli couscous… but that’s a plus in my book.

Tip when using shirataki: make sure you rinse it really, really well and follow the instructions to heat it in the microwave to get rid of the funk (it smells fishy when you open the package).

What I came up with was a herbed rice with veggies, which I topped with salmon. It was really, really good. One of those meals you make for yourself and then get a little sad there’s no one else there to taste it!

There’s not real recipe – I didn’t measure anything – but here are the ingredients:

Cardamom Salmon

Salmon
Cardamom (just a little)
Cayenne
Black pepper
Lemon
Rice Vinegar
Red onion
Garlic
1 drop orange liquid stevia
Fresh rosemary
Baked at 450 for 12 mins
Fresh curry leaves

Shirataki Rice

Red onion
Garlic
Fresh rosemary
Lemon juice
Red pepper
Zucchini
Cayenne
Ground ginger
Black pepper
Ginger
1 serving “rice” (added after veggies sautéed)
2 tsp nutritional yeast (added at end to thicken)

Dessert:

This is one of my all-time favorites to end the day – Carrot Cake Protein Batter. I feel like it’s been forever since I’ve had one of these. After surgery I couldn’t use the grater for the carrots, so making my favorite batter wasn’t possible!

I was starving so I loaded up on the toppings: muesli, walnuts, and cacao nibs. There was also a unpictured scoop of PB. 😉

***

Thank you all so much for the supportive comments on my Instagram and Facebook posts about being able to get back in the gym. The encouragement means a lot as I (patiently) work my way back.

Don’t forget – one more day to enter the Designer Whey Sustained Energy giveaway!

Have you ever made something so good you were sad not to share it? What was it?

Are you a victim of the kabocha craze? I propose we rename it Crack Squash.

Summer Salads & Summer Mistakes

June 27, 2013 By Laura

Winner, winner…

Chicken dinner!

I mean… FRS Healthy Energy! A random winner has been selected from Tuesday’s giveaway…

Congrats!!! Send me an email with your address and we’ll get the trial pack out ASAP. 🙂

I’m going to keep it short and sweet because I cannot WAIT for you to read Kat’s post today… I hope you love it as much as I did.

BUT first I have to say I am so proud of the Supreme Court overturning DOMA. This was the scene in ATL today:

And here’s Kat!!!

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Summer Salads and Summer Mistakes

Sometimes we make mistakes. You might not know about it right away, but then it bites you in the ass later. Sometimes literally.

Many of you who read my posts frequently know that I am an avid trail runner. Many of the reasons for trail running involve self-exploration and challenging yourself. Many times it’s to find answers and get some therapy.

Really, it’s the one of the only ways I really know how to “work out” all the emotional/psychological stuff that comes my way.

I really, honestly believe this.

Other times you find yourself on a trail, learning things the hard way… like when you wipe with poison ivy. Yes, that happened! On the beautiful Pinhoti Trail, near Dalton, GA.

I have been suffering with poison ivy, and going to numerous doctors to embarrassingly reveal the damage.

Pinhoti

Just a preview of these awesome trails!

While my itchy body heals, I’m learning to laugh through painful situations that resulted from a very very very silly/stupid mistake.

(I’m sparing you the pictures, but I really wanted to post some! haha!) Editor’s note: I saw the pics… they were nasty and NSFW. LOL!

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In the meantime, as I plug along with bar review, I have been experimenting with some fun summer recipes, and I have two for you today!

The first is so easy I didn’t think to post about it at first, but it’s a fabulous easy, cheap recipe.

It’s extremely refreshing! It only lasts about 3 days in the fridge, but is especially good the first two days! It’s a great snack or accompaniment to any meal. I think it even can serve as a healthy dessert!

Summer Melon Cucumber Salad

1 Organic Honeydew Melon
1 Pint Organic Grape Tomatoes
1.5 Organic Cucumber
4 Sprigs of Mint
1-2 Tbsp mild Olive Oil
1 Lime
1 Diced Jalapeño (optional)
Pinch of Salt

Cut the melon into cubes, cut the tomatoes in half, chop the mint, squeeze the lime, and toss it all together!

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The second recipe I want to share is the Hazelnut Curry Goat Cheese Balls that I made for Laura her first day home after surgery. (Editor’s note – this was AMAZING and I have Kat to thank for new-found my raw corn love.)

I tried it again a couple of days later, and it was just as good.

The whole meal only takes about 30 minutes to both prep, cook, and serve.

Hazelnut Curry Goat Cheese Balls

6 oz goat cheese
1/8 cup Hazelnut meal
1/8 cup premade Thai Curry Almond Seasoning*
1.5 Tbsp Coconut Oil
Salad Ingredients

*Admittedly I bought the curry seasonings at Whole Foods, but you could easily make this yourself. I would actually recommend it, because the seasoning alone is a little salty. The curry seasoning contains almond meal, Thai yellow curry spices, dehydrated garlic, and dehydrated onion.

Preheat the oven to about 425.

Mix equal parts the curry seasoning with hazelnut meal.

Scoop 1-1.5 inch balls of goat cheese and press it into the mixture, and form a ball with as much seasoning as possible.

Place on a foil-lined baking sheet. Repeat until you have made as many balls as you want!

Lastly, drizzle melted coconut oil on the pan and rolled the balls in the coconut oil.

Bake 12-15 minutes until they are brown. Don’t worry if they aren’t hard right away.

When I was at Laura’s, she also thought the avocados would taste good in the mixture, so I coated a few avocados and tossed them on the pan with the goat cheese.

Serve on a summer salad. I think they pair best with arugula, dried cherries, fresh corn, and tomatoes. I also topped mine with some avocado, a little olive oil, and used the rest of the seasoning as a topping!

The combination of textures and flavors was fresh, fun, and something you can definitely rinse and repeat more than once in the same week!

***

I’m still stuck on Kat’s poison ivy mishap… I can’t even imagine!!! I saw pics… please send her healing thoughts!

What mistakes have you laughed about lately?

What is your favorite go-to summer salad recipe?

Work It Out: Fueling with FRS

June 25, 2013 By Laura

Mornings are not my thing.

This may be the understatement of the year.

I try my best not to work out first thing in the morning. I need time to wake up! When you have a full-time job and play on sports teams, compromise is sometimes necessary. Today’s Work It Out is dedicated to one of my favorite ways to give my body a jump-start when I need to get moving early in the day.

And there’s a giveaway. 😉

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In addition to lifting, I also play softball. It was my first athletic love, and I aim to play for the rest of my life. The team I play on now, Laidback, plays on Sunday mornings. Early.

Ninja socks are necessary at 8am.

We are an all women’s team, but play in a men’s league. And we beat all the men. The man-beating requires wakefulness. We’ve discussed my lack of enthusiasm for coffee before; you know I was THRILLED to find an energy alternative in FRS.

I drug my tired self to the field, armed with my ninja socks, gloves, and my favorite FRS flavor.

I’ve actually be drinking the Healthy ENERGY drink for awhile (proof), but as a Fitfluential Ambassador, I given the opportunity to try out the entire FRS Healthy Energy line.

My favorite flavor of the canned drinks remains the Peach Mango. The low-cal drinks are my preference because they are low in sugar – just 2g!

FRS is full of vitamins and green tea extracts, but FRS also contains something special: quercetin. Quercetin is a powerful antioxidant which is found in the skins of blueberries, apples and grapes and has been shown in clinical trials to provide sustained energy, increased endurance and immune system support.

One of the coolest things about FRS is the reason it was developed. It’s original intent was to provide energy to chemotherapy patients while supporting their immune systems. Natural, healthy, sustained energy without the crash (sorry coffee lovers) is also important to athletes, so this line is great for the fit-minded crowd.

I love this quote.

The chews were a new product to me. I loved them! I ate mine before a run on a morning when I was particularly dragging and I ended up doing 6 solid miles with a smile on my face. 2 chews are around 40 calories and 6 grams of sugar, and PACKED with nutrients.

Last was the powdered drink mix. I love the portable packs it comes it. They were easy to grab when I was running out the door late for work. It may not be the intended use, but I drank one to fuel my work day! It gave me a kick and helped me stay awake and focused through an all day meeting.

FRS is available at GNC, Vitamin Shoppe, Kroger, Walgreens, Harris Teeter. You can also order at a free 10 day supply at FRS.com! Make sure to download a coupon for $1 off 2 cans or bottles of FRS.

Or you can win it!

Giveaway

I’m giving away a FRS trial pack (retail value of $30)! Just visit FRS.com and leave a comment telling me in which product/flavor you want to try. I’ll randomly select a winner on Thursday, June 27th.

***

Disclaimer: I was compensated for this review but I assure you my opinions and MINE.

How do you like to fuel workouts? What about work days?

Which product and flavor do you want to try?

Positive Thoughts and Perfect Sea Scallops

June 13, 2013 By Laura

Stay positive.

By 2013 they can’t figure out an anesthesia that allows you to eat after midnight?!

On the positive side, it’s only a few hours. I can do anything for a few hours. And I had an awesome dinner at Villians, a new sandwich shop in Atlanta.

This deliciousness is called a Mumm-Ra. It’s kind of a lamb gyro – but with lamb belly, honey mint yogurt, marinated tomato, bell pepper, and onion. They served it in a thick pita that I couldn’t stop eating. easily the best pita I’ve had. The lamb was a bit greasy and salty, but it filled my belly well. 🙂

I can’t wait to go back when I’m not panic-eating. They had some really good-looking vegetarian sandwiches too! I want to try their tofu “salami.” And they have Hell or High Watermelon, a beer by 21st Amendment, on tap. Must have.

I’m going to stop rambling (I do that when I’m nervous) and turn it over to Kat! Thank you again for the overwhelming amount of supportive comments and well-wishes. I’ll respond as soon as I can! For now… I’m of to get some boobs.

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Positive Thoughts and Perfect Scallops

I can’t believe TODAY is Laura’s surgery (Editor’s note: neither can Laura)! Sending good vibes for a safe and successful procedure! I can’t wait to see the results (Editor’s note: pervert!) and go shopping with her for clothes that will fit her new body! I also can’t wait until Monday when I am planning on making her dinner at her place (Editor’s note: I cannot thank you enough!!).

In my world right now, bar review is kicking my ass, and it’s taking everything in my power to keep sane. Part of that is being super scheduled. BOO! Missing one day is a way bigger deal than I thought it would be.

A Sample Day of Bar Review:

9am-1pm: Class
1pm-2pm: Break
2pm-6pm: Homework (Reconciling notes with outlines plus TONS of practice questions)
9pm-10pm: Review for next day

Yes, this is my whole summer, 5 days per week, until I take the bar exam on July 30 and 31st. End in sight! Send me positive vibes for good studying! (Editor’s note: you are going to ROCK this thing!)

In the meantime, in trying not to lose my mind, I have been trying to keep a lot of positive mantras and thoughts to make sure this whole bar review experience is a positive one!

I am going to pass the bar the first time!

I’ve also been rewarding myself for all of my hard work. Last post, you saw my new bike. This time, I have my new car to show you!

She’s a 2013 VW Tiguan:

Seriously, every time I drive her, I am reminded of how hard I have worked and how far I have come. I was driving such a piece of crap before, and this truly feels like a reward.

I am now a firm believer in rewarding yourself for your triumphs (Editor’s note: Amen to THAT!). (Let’s not talk about my new insurance policy cost).

There she is again!

Everyone seems to name their cars. I’m thinking I like “Skipper,” “Skip” for short, but I’m not sold on it. Maybe you guys can help! (Editor’s note: I still like Terra!)

My other reward for all the hard work I am currently putting myself through is trail runs and time with friends (and family). I recently got to do some more trail runs with friends and by myself! Remember – BALANCE.

People ask how I have time for this during bar review. My response is always, “You have time for the things that are important to you.” TRUTH! (Editor’s note: Can I get another AMEN?!)

Trail Race with Friends

What’s also important to me is healthy living, eating healthy, and enjoying fun, new food! This week, my mom came to visit. Typically, we go out a lot.

This time, we had 2/3 of our dinners “in” at my place! It was so wonderful. I also found my new FAVORITE preparation for Sea Scallops.

First, I have to say that I absolutely and totally hate over-cooked scallops. Being that it’s one of my favorite foods, and I used to date a chef who makes the most perfect scallops in the world, I am hard to please in this area. But this is what mom asked for, so I thought I would give it a try using a different method… and it was BETTER.

There are a few keys to this in my opinion: temperature, type of pan, seasoning, and oil.

12 Steps to Perfect Sea Scallops

Use an aluminum pan with no non-stick coating
Place the pan on the burner a little higher than medium heat, but NOT medium high
Put enough coconut oil in the pan to coat the bottom of the pan
Wait until you see the heat rising from the pan (~3-5 mins)
Take the “mussel” off the scallop (it’s the little tough piece that connects the scallop to the shell… it comes right off)
Season the Sea Scallops with sea salt and freshly ground pepper on both sides.
Once the pan is hot, use tongs to place each scallop carefully in the pan
KEY: Wait until you see them start to caramelize on the bottom of the pan (~5 mins… but really, color is most important). Once they do, you can easily turn them without them sticking to the pan
Use the tongs to turn them over, one at a time
Turn off the heat (Yes, do NOT cook them over the heat on both sides… this will OVER-COOK them)
Take the pan off the heat
Wait 3 minutes before serving

The coconut oil gave them the perfect flavor and I think it helped to seal in moisture. Turning off the heat after you fully sear one side keeps it from overcooking. They do NOT need to be cooked on both sides.

These are served with organic beets, sautéed with onion and the beet greens that came on the beets! (Editor’s note: I LOVE beet greens!!!)

Mom and I also shared a cheese plate before dinner that I forgot to take pictures of!

For dessert, we shared this coconut avocado mousse (using a double of this recipe), but added a tablespoon of cocoa powder, a splash of vanilla, and a couple teaspoons of maple syrup, and a pinch of sea salt. No individual dishes necessary. YUM!

I also treated myself to 3 new pairs of running shoes. I’ll review them next time, after I have time to test them all out!

***

I just love how Kat write what I need to hear. I can’t wait to share with you what tastiness she cooks for me Monday!!!!

What is your trick for scallops, if you have one?

Any new car name ideas? Does your car have a name?

Georgia Running Trail Review + Pancake Fuel

May 30, 2013 By Laura

Starting out on the right foot is important.

Yet so often I forget…

Kat’s post today is all about trail running, I thought I’d share a quick pancake recipe (sorry if you saw this on Instagram already). She talks about hiking fuel at the end of this post, but my recipe would be good for pre-hike fuel!

These cakes have a great mix of carbs and protein to start you off feeling the right amount of full! I really loved how moist they were (yes, I used the word moist) thanks to the cottage cheese. Leaving some larger pieces of the oats gives it a fabulous chew, especially if you use a mix of grains (mine is oats and millet).

Cottage Cheese Protein Pancakes

(Inspired by Morganne)

1/4 c oats
1/3 c egg whites
1/4 c cottage cheese
1/2 tsp cinnamon
1/4 tsp butter extract
1/4 tsp baking powder
Stevia or other sweetener, to taste

Place all ingredients in a lender (I used the small Magic Bullet container) and briefly mix, allowing some larger pieces of oats to remain. Cooked in a pan over medium heat, flipping half way through.

Top as desired. I used raspberries, strawberries, and peanut butter syrup. My syrup mix consisted of sugar-free syrup, peanut flour, caramel extract, and a little water. I didn’t measure… but just guess and adjust as you go.

I’ve babbled enough! Here’s Kat!!!

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Mega Trail Heaven – Trail Reviews!

Since I last wrote, yes, Law School Graduation happened! It was a crazy day, and yes, it’s true, family drama cannot be kept at bay. I did have friends and family visit from all over, and it ended up being completely AWESOME. I am especially grateful to my friends who came from out-of-state, and even from locations 8 hours away.

And afterwards, we went out on the town. Dancing with Mom and Grammy was awesome!

After the fancy cocktail party, we went to a local club to dance the night away. Grammy I think won us all over, and my friends dancing with Grammy was also not too shabby… the pics below are not even the highlights but I don’t want to really embarrass anyone. 😉 (Editor’s note: Yes, let’s not ruin any political careers…)

And, in honor of celebrating graduation and my little break before bar review, I am having a little fun! (Editor’s note: WELL deserved!)

First, I got a new bike! She is a Scott Plasma tri bike, and she rides like a Porsche! I took her out on Friday for our first ride together! (Editor’s note: What’s her name?!)

Second, I am trail running like crazy! I have hit over 5 different trails in the last week for some long, much needed and deserved runs. Here is an overview of some of the trails and my personal “Trail Review.”

1. Sope Creek trails

Sope Creek is located just outside the Atlanta perimeter (285). A short drive for local Atlanta folk, and they are GORGEOUS. These trails are easy to navigate with maps at every turn. There are not many hills, and most of them are also suitable for mountain biking! There are also some cool old paper mill ruins.

(Editor’s note: I grew up RIGHT there and went to Sope Creek Elementary!)

2. Yeti Trails

Saturday, I went over to the Tributary and got a good run in on the Yeti Trails, which are located near Sweetwater State Park. (Editor’s note: I love these trails!)

These trails are pretty mild with some incline and decline, but no mountains, that’s for sure. They’re well-shaded and provide scenic views of water crossings and the river. You can also throw in some steeper hills at the power lines and gas lines, if you desire! (All before I went car shopping! You will get to see my new car next time!)

Yeti Trails

3. Hiker Hostel

Then I headed up to the mountains and stayed at Hiker Hostel, a cute little hostel that allows dogs! So we could bring pups up to hike AND I could run some trails.

Hiker Hostel is great because it’s family owned by a husband and wife who are super friendly, and they have their own bees for honey, and their own chickens! Such an adorable home. If you are ever in North Georgia, it’s a great place to stay! They also have a fully equipped kitchen downstairs so you can make your own dinner.

They have chickens to provide eggs for your breakfast!

They also sell their coffee by the pound, and with a message!

4. Vogel State Park

This cute get-away allowed us to first go up to Vogel State Park where we hiked the Bear Hair Trail with the dogs, and I got to go for a run on the Georgia Death Race course.

The hike on Bear Hair was awesome – lots of beautiful plants, including “flaming azaelias,” a local wild flower, and plenty of water crossings. There were enough hills to make it a difficult hike, but a fun couple of hours with the pups.

Vogel State Park

Then, I hit the Appalachian Trail… a bit easier to run here than on Bear Hair, and not QUITE as much scenery. The trails are pretty rocky, with some water crossings. I had never seen these trails during the day!!! I also had a cathartic moment where I revisited the location where I sprained my ankle.

5. Woody Gap

Monday morning I went for a run at Woody Gap, a section of the Appalachian Trail (AT) between Vogel and Amicalola Falls State Park. These trails are comparable to the AT by Vogel but has better scenic overlooks and is a bit rockier.

They are a difficult run, but worth the beauty. I also ran into a bunch of hikers, surprised to see a runner out there! (Editor’s note: further proof you’re a bad ass.)

Woody Gap

6. Amicalola Falls

Then we went to Amicalola Falls on Monday afternoon for some more hiking. While you can also get on the Appalachian Trail for running from here, we stuck to the park area, which was over-crowded due to the holiday weekend.

The park definitely had a more peaceful feel to it with all of the water (Editor’s note: the falls are gorgeous!), and the hiking was actually pretty difficult. I was pooped after just a few short miles. The dogs were ready to go too!

Amicalola Falls

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Overall, it was one of the best Memorial Day weekends I have ever had!! 5 sets of trails AND a bike ride in 5 days – BLISS! This was all followed by an adjustment on Monday night with Nate, who also adjusted the dogs! (Editor’s note: Whaaaat?!)

With all of this activity all over the trails, it’s important to care for your body! The trails do it for the mind and soul – they make me happy… but how about fueling this type of outdoor activity?

My favorite trail foods are usually foods that provide the right amount of sugars and carbs to keep me going, with just enough protein (Editor’s note: Yay, protein!) to fill me up!

Like Laura’s What I Ate Wednesday, I’m going to give you a “What I Ate on the Trails”:

First, I always fuel on Lara Bars, especially the Cashew Cookie. I also enjoy the Peanut Butter Cookie. They have none of the crap that many other bars have. They are simple ingredients of nuts and dates, unless you get fancier versions, but still few ingredients are added.
Typical trail food also includes potato chips and gummy bears! (Editor’s note: These hot summer months are the time when I’d be with you on the salt!!!)
I also enjoy the following raw veggies as fuel on the trails – these items don’t squish in your pack, and they take a bit longer to digest, so you get a constant supply of the sugar and carbs you need to keep going:

Apples
Sweet Potatoes
Sliced Beets
Packets of Honey (you can make these at home)
The puppies enjoyed some beets while hiking

However, even more than eating just right, it is very important to hydrate! Sunday, I drank over a gallon of water between breakfast and dinner, and I was still thirsty! It’s getting hotter, and this is my plug about being smart with hydration (and it doesn’t hurt to throw in some electrolytes like coconut water) so you can go all day and not feel bad!

I hope you all enjoyed your long weekend and are enjoying the warm summer weather!

***

Just when I think I’m active… I read Kat’s post. 😉

What are your favorite outdoor sports? Any favorite trails?

Do you like to run or hike with your dogs?

Thoughts on Running & Coconut-Avocado Mousse

April 18, 2013 By Laura

Life could be worse.

My view as I draft this post:

I am not going to insert a ton of commentary before handing it over to Kat for her bi-weekly guest spot. I’m enjoying my time in AZ, and the food I brought along is actually quite good. Not feeling deprived at all!

If you want to check out what/how I’m eating, follow me on Instagram!

And now, here’s Kat… who somehow is always on my wave-length even when we haven’t hung out in a while.

As a Runner…

I really got my groove back in terms of mileage… must be that time of year where I can run any time of day and it’s gorgeous. I have to admit, I love the heat. I keep having this thought in my head, “just run.” And then I do. I run when I’m lonely, bored, inspired, because I think it’s pretty out, because it’s raining out, because I don’t feel like driving, because people at Boston didn’t get to finish their race. Just run.

I’m back up to my 60-70 miles per week range. I know. It’s crazy, but it’s hours each week where I feel free, explore my city, explore myself, and can just be (Editor’s note: that’s exactly why I like to run… just take your mileage and divide by 3). I don’t think about how my body looks, how my hair looks, and I don’t feel judged or lonely. I just run…in the sun, in the rain, if it’s cloudy, if it’s windy.

I wish that every moment of every day could feel like running.

Rain Run – all the pollen looks like sidewalk chalk being washed away!

For those who run like that, and were denied the opportunity to finish the Boston Marathon, I feel incredibly sad, and more inspired to run. If someone thought that runners were a good target, they got it wrong. Everyone I know ran the day after the Boston Marathon.

We runners are not to be messed with.

The Federal Courthouse Flag on Wednesday, 4/17

Anyway, moving past that, as I increase my mileage for the season, I have been tweaking a few things. First, I’m considering changing up my shoes. I found ones that worked all year last year, and I loved them, but I’m in search of something new to fit my new needs: mega trail running. Moving on past my addiction to the Brooks I’ve been wearing will be hard! But I know my body needs something different to boost my performance, and to help get me more ready for my first 100 miler!

Oh wow! I think I just officially broke the news! I’ll be running my first 100 miler in October! The Oil Creek 100. This means my health is of the utmost importance, and staying injury free is more important than ever. Time to make some changes!

Brooks – Obsessed much?

See, between July and now I have had three pairs of the same road shoes. What am I so afraid of?!?!

I’m also trying out my first compression gear. So far, I like it better for recovery than to actually run in.

My New Hot Pink Compression Sleeves!

Lastly, I’m trying something new with my nutrition. Why? Because I want to try different things to see what works (Editor’s note: I tell people ALL the time not to be afraid to do this! Changing it up for a week or so won’t kill you or make you obese). Lately, I’ve been adding more good fats.

7 reasons this is good for you:

Increased heart health
Increased bone strength
Stronger immune system
Liver health
Healthy bones
Healthy nerves
Improved brain function

How could you go wrong??? (Note: this is all in connection with a balanced diet. I do not eat saturated fats at every meal!)

One of my new favorite good-fat recipes is so easy, you will be shocked, and it is good as a side dish, dessert, or breakfast. Let’s just call it Coconut-Avocado Mousse!

It’s sweet, creamy, easy, and delicious. I topped it with berries for breakfast, or for a before-bed snack (Editor’s note: this is a midnight snack WAITING to happen)! I tell you what! You should definitely try this.

It would also go well with ice cream (Editor’s note: or what about frozen and made into ice cream?!), topped with granola, or even topped with dark chocolate shavings (I know this first hand). It also makes a great spread on toast!

Coconut-Avocado Mousse

½ avocado
2 T coconut milk (not the light stuff – the real stuff)

Mix it all up!

Also, in honor of the near future when Laura will be eating only asparagus, I will also be consuming copious amounts, in sympathy (Editor’s note: you are such a kind and thoughtful friend 😉 ).

You should know that this would also be delicious with asparagus! 😉

***

I have an insane amount of running shoes, but they’re all different. I’m really interested to hear everyone else’s shoe habits!

What steps have you taken to change when upping mileage?

How many pairs of the same running shoes do you have?

How do you know when your routine is ready for changing? Intuition or something else?

Work It Out For Boston

April 16, 2013 By Laura

The post I planned today wasn’t coming out.

I sat on the couch to finish it, but my mind couldn’t focus.

Like all of you, my head and my heart are with the city of Boston after yesterday’s Boston Marathon tragedy.

Rather than a typical Work It Out post, I want to dedicate today to the Marathoners and their supporters that were affected by yesterday’s attack.

Today I’d like to simply propose that however you exercise, you Work It Out in honor of the victims of this devastating event. Lift your weights with focus, get angry at the punching bag, run with purpose… there’s already a Run for Boston Virtual Event organized!

Whatever you do, do it and appreciate this life, and the ability we have to be healthy, be happy, and contribute good to a world that can feel hateful.

***

Click here for 13 beautiful helpers.

“I hope that real love and truth are stronger in the end than any evil or misfortune in the world.” – Charles Dickens

How will you honor our Boston friends today?

What GOOD is happening in your world right now?

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Chocolate Peanut Butter Rice Crispy Treats (Lightened Up)

Back to the Gym + WIAW

Breakfast:

Mid-Morning Snack:

Lunch:

In my bowl:

Mid-Afternoon Snack:

Dinner:

Cardamom Salmon

Shirataki Rice

Dessert:

Summer Salads & Summer Mistakes

Summer Salads and Summer Mistakes

Summer Melon Cucumber Salad

Hazelnut Curry Goat Cheese Balls

Work It Out: Fueling with FRS

Giveaway

Positive Thoughts and Perfect Sea Scallops

Positive Thoughts and Perfect Scallops

12 Steps to Perfect Sea Scallops

Georgia Running Trail Review + Pancake Fuel

Cottage Cheese Protein Pancakes

Mega Trail Heaven – Trail Reviews!

1. Sope Creek trails

2. Yeti Trails

3. Hiker Hostel

4. Vogel State Park

5. Woody Gap

6. Amicalola Falls

Thoughts on Running & Coconut-Avocado Mousse

Coconut-Avocado Mousse

Work It Out For Boston

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