Sprint 2 the Table

Appetites and Adventures

A PR Recipe. And Apple-Carrot Muffins.

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Recipe for a ridiculous PR:

  1. Enjoy some pasta the night before your race
  2. Don’t skimp on the red wine (heart healthy!)
  3. Drink yer water
  4. Wake up early enough to drink more water.  And coffee.
  5. Take a B-12 (serious energy)
  6. Eat a miracle muffin and some PB
  7. Run, Forrest.  Run.

Last night I met up with some friends to indulge in some pasta in preparation for the Beat the Street for Little Feet 5K this morning.  (Any excuse for pasta!)

We had a great time… and I had 3 glasses of vino.  Oops.  But I drank a lot of water, set my alarm and got in bed before midnight.

Fast forward to 6:15am:  I roll out of bed, started the coffee, chugged some lemon water, popped a B-12, and ate a miracle muffin.  With PB.  Seriously, I credit the wine Apple-Carrot muffin for this race.

What was this ridiculous PR?

24:10

A moment of silence, please.

That is nearly 2 MINUTES faster than my previous of 26:02.  Honestly, I don’t know where that came from.

Pete the Cat shirt and a post-race Mix 1 (which had 10g protein and was pretty tasty!)

You should really try these muffins.

Apple-Carrot Muffins

Closely adapted from these by Anja @ Food 4 Thought.

  • 1 egg
  • 2 T EVOO
  • 2 T unsweetened coconut milk
  • 1 tsp vanilla extract
  • 1/3 C 2% Greek yogurt
  • 1 carrot, grated (about 1 C)
  • 1 medium apple, grated
  • 1/4 C chopped pecans
  • 2 T goji berries
  • 1/4 C quick cooking oats
  • 1 C white whole wheat flour
  • 3 T palm sugar (you can also use agave/maple/stevia)
  • 1 tsp baking soda
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/8 tsp ground nutmeg
  • pinch of salt

Preheat oven to 375 degrees.

Whisk together all wet ingredients in large bowl. Set aside.

In a medium bowl, combine oats, flour, sugar, baking soda, ginger, nutmeg, cinnamon and salt.

Gradually add dry ingredients to wet ingredients, stirring until just combined.  Fold in the carrots, apples, nuts, and berries.

Divide evenly among 7* greased muffin tins.  Bake 20-25 mins.

*The original recipe said it makes 6, but mine filled 7 standard-size muffin tins to the brim.

Nutritional Info: 178 calories,  8.6g fat, 1g saturated fat, 20.7g carbs, 3.4g fiber, 5.4g sugar, 5.5g protein

***

Now, I will reward myself with a mall trip.

When was the last time you shocked yourself?

Pre-Race Strategy

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This morning I had a grand plan to run 2 5Ks.  Wellll… I pulled my hamstring last weekend, there was a crazy storm last night, and this week has been exhausting.

These are my excuses to keeping the 5Ks to a minimum today.

I was going to do the Georgia Tech Pi Mile and the Sweetwater 420 5K.  One doesn’t start until 11a and has free beer at the end.  Choosing between the two was the easiest thing I’ve done all week.

Without further ado, here is my pre-race strategy for a late, beer-promising 5K:

1. Eat a tasty dinner.

Yakatori leftovers.  Mmmmm… carbs.

2. Have a chocolate protein shake.

Get your protein in the night before – too much the day-of can cause cramping.

In my shake:

  • 1/2 dark chocolate EAS
  • 1/2 scoop cookies ‘n cream protein powder
  • 1/2 large banana
  • 1/2 C kale (frozen)
  • 1 tsp cinnamon
  • ice + water

3. Spend the evening writing a proposal for work and ordering free Bragg samples.

I love their Apple Cider Vinegar drinks too – Apple-Cinnamon is the best!

4. Wake up too early (stupid work programming me to be an early riser).

Post-storm sunrise

5. Drink coffee.

I know, I know… I drank 2 glasses of water too!

6. Devour Carrot Cake Overnight Oats (a la Oh She Glows).

You should make this.  Double the recipe… you will want seconds.

My additions: nutmeg and ginger, topped with greek yogurt and pecans (icing!) rather than Angela’s muffins (mine must be lost in the mail…).

7. Blog about pre-race activities and catch up on some reading.

8. Race!!!

***

Good luck to everyone running this weekend!  How did you all do?!

Is anyone else going to a festival?

Atlanta has at least 3 this weekend – Dogwood, Sweetwater 420, and Alpharetta Arts Fest!

Blueberry-Pear Overnight Pudding

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It is safe to say that warmer weather is here!  *knock on wood*


This means (but is not limited to meaning):

  • Living in the park (even the homeless dudes think I reside there)
  • Braves games
  • Sun burns tans
  • Softball season
  • LOTS of patios

 

Softball season kicked off Sunday morning.  I got 2 doubles, 2 singles, a walk, and a RBI.  I’ll take it!

Unfortunately, the Braves didn’t experience the same success… we lost to the Phillies (yo).  Not that this stopped us from smiling while earning the first sunburn of the season.  Despite several coats of SPF50.

The post-game Avett Brothers concert did me in – my shoulders are pink red.

If you haven’t heard of them before and you like good, well-written music, I strongly suggest checking them out.  Here, let me help ya…

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Warm also means the return of cold breakfasts.

I have made banana-chia pudding.  I have made overnight oats.  Both are fantastic warm-weather breakfasts.  Naturally, I don’t want to wait to eat either one… so last night I thought to myself: “Self, why not have your cake and eat it too?  Just combine them.”


Then I thought: “Duh.  Sometimes you can be pretty slooooow.”

Then myself rolled my eyes at me and went to the kitchen.

 _______________________________________________________________________________________

 

Blueberry-Pear Overnight Pudding

  • 1/2 medium pear
  • 1/2 C blueberries
  • Juice of 1 lemon slice
  • 3/4 C unsweetened almond milk
  • 1/4 C oats
  • 1 T chia seeds
  • 1 tsp cinnamon
  • 1/2 tsp vanilla
  • Stevia, to taste (I used 1/4 packet)

 

Mix everything together, mushing the pear and blueberries a bit.  Cover and refrigerate overnight.

Remove from fridge in the morning, stir, and enjoy!

***

What are you looking forward to now that warm weather is coming/here?

Do you like being out in the elements when it’s hot? I’d much rather be sweating than shivering!

 

Qu-egg-sadilla Returns!

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Many “food” bloggers have mentioned that it is rare for them to make the same meal twice.  When you feel like you have to create new content constantly, it is understandable!

I definitely have that problem… but it was an issue before I ever began blogging.  Content is a driver, but my original problem was simply excitement over trying new things.  (Much like my grocery shopping problem.)

This morning I am proud to announce that I did repeat a meal!!!

The Qu-egg-sadilla.

I’ve been traveling since Friday afternoon.

There isn’t much food in mi casa.

The basics: champagne, eggs, PB, random flours, lemons, and limes

The chammy is leftover from the bridal shower.  Really.  I didn’t drink the leftovers… yet. 🙂

Aside from being tasty, Qu-egg-sadillas don’t require a lot to make: tortillas and egg.  The rest can be improvised!

Today’s modifications:

  • 1/2 tsp lemon zest
  • 1/2 C sautéed kale
  • 1/2 tsp ginger

You can find the original recipe here.

Lucky me had a little of my favorite Atlanta Farm Fresh Greek-style yogurt leftover!

I keep pureed ginger in my fridge.  It’s fresh and I don’t have to worry about the root drying out. Plus it’s much easier than grating it myself! This was a Whole Foods find.

Nom Nom

At the risk of blasphemy, I may like this better than oatmeal.

***

23g of protein and I am full for hours after.  FTW.

Do you repeat meals?  

Do you even care if you do?

Wedding Recovery

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One of my best friends got married this past weekend at the Inn at Palmetto Bluff in South Carolina.

Mallory and I hit the road for the wedding weekend, well-prepared with snacks.

No pedestrian road food for us!

That’s right.  I made guac for a road trip.  Normal, no?

In my guac:

  • Avocado
  • Jalapeno
  • Carrots
  • Red onion
  • Cilantro
  • Cumin
  • Coriander
  • S+P

 

We hit a little traffic at the end.

Inching along

We distracted ourselves by singing some Alanis Morissette.  Ironic.

Despite the crawl, we arrived in plenty of time to enjoy the view from our cottage before the rehearsal and dinner.

Looking out from the screened in porch

The Bride showed up to the rehearsal wearing the perfect dress.  Isn’t she pretty?

How cute is this chapel?!

Buffet.  S’mores.  Open bar.  You do the math. It was a good night.

Mallory, the (sober) mommy-to-be, and me

Side note: I’m not so sure I’m digging my spray tan.  Too Snookie?!


Saturday morning we had time to roam around and enjoy the day before the wedding festivities began.

It doesn't even look real!

 

Mallory and I wandered into the Market and I found nut butter heaven.

Guess what I'll be making soon...

 

We all got dressed and headed to pictures at the family’s guest house.  These houses were no joke.  I could have gotten lost in there.  Specifically, in the Viking stove.

Erica and Me

 

The wedding went without a hitch (pun intended).  Christina was a GORGEOUS bride!  I can’t wait to see the pics from the professional photog.

 

Post-wedding we had wine and hors d’oeuvres on the lawn.  My favorite people in the world were all in the same place!  (RARE occasion these days.)

Dallas, me, Angie, Mallory, Erica, and Jim

The we were treated to an awesome 5-course dinner, plenty of toasts and dancing all night.

We had a great time with fellow bridesmaids and new friends Lauren and Tricia… Lauren is modeling the longest cucumber slice I have ever seen.

You can't make this up

Sadly, we had to all part ways Sunday morning.  Slowly. Fueled with coffee and eggs, compliments of the bride’s dad.

The view driving out made it hard to leave!

Being cooped up in a car all morning did motive me.  After getting home, I went for a run, cleaned, played with Stevie (who was very glad I came home!) and got some work done for an early meeting.

Run stats:

  • Distance: 4 miles
  • Time: 34:06
  • Pace: 8:52

 

Today’s breakfast was simple (so was the cell phone pic), but hit the spot after a weekend of over-the-top food.

Protein, good fats, and antioxidants.  Just what the doctor ordered.

***

This afternoon I’m off to the airport for a business trip.  This will be the story of my life for the next month or so.  #marriedtowork

Does it seem like all of your friends are paired off/married/having babies?


Pre-Wedding Oatmeal

By

This is going to be a quickie – I’m about to hit the road with my preg-o BFF. (I’m bringing lots of roadtrip snacks for the fetus baby!)

We leave in 2 hours.  I haven’t packed or even showered.  But the snacks are ready.  Typical. 🙂

First though – my Braves WON yesterday!!!  This is going to be a great season.


Back to the roadtrip.  It’s wedding weekend for Christina!

Check out her wedding location:

This girl is getting hitched in fairy-tale land!

 

I’ll be taking tons of pics to share – from the location to the dresses to the food (did I mention the bride’s degree in PASTRIES?!), this wedding is going to be off the chain.  Fo’ shizzle.

 

Why does Snoop Dog carry an umbrella?

Fo’ drizzle.

 

Laugh.  You know you want to.

__________________________________________________________________________________________________________________________

The bridesmaid dresses are strapless… so you know I went to the gym this morning for one last workout to pump up my arms/shoulders.

My workout clearly exhausted Stevie, who had to sleep while holding my hand.  Gimme back my caffeine, kitten!

How cute is that?!

 

For me, that workout called for a protein-filled breakfast.

 

Chocolate-banana-butterscotch-banana-filled oats, to be specific.

I like protein powder.  I like oatmeal.  The combo never sounded great though…

In need of the protein and not feelin’ a shake, I went for the hot oat-protein blend.  It was surprisingly good!

I’m confident this is how Arnold eats his oatmeal.

Actually… this is supposedly an actual pic of Arnold’s oats:

 

Cheese.

 

I’m fascinated and creeped out at the same time.

My oats are slightly less cheerful, but very good nonetheless.


Pumped up oatmeal

Pumped Up Oatmeal

  • 1/2 C oats
  • 1/2 C unsweetened almond milk
  • 1/2 C water
  • 1/2 banana
  • 1/2 tsp butterscotch extract
  • shake of salt
  • 1/2 scoop chocolate protein powder
  • 1 tsp maca
  • Scoop of PB

Combine first 6 ingredients in pot and cook according to you oatmeal packaging instructions, stirring and mashing banana as you go.  Just before done (~30 secs to go), stir in the maca and protein powder.

Pour into bowl and top with your choice of deliciousness.  Mine was TJ’s Roasted Valencia PB.

***

Have you ever put protein powder in something unexpected?  Was it good?

Hasta la vista, Baby!


Qu-egg-sadilla

By

The Bachelorette had a great time.  We even were graced with the presence of the token interpretive dancer.

Wouldn’t it be funny if someone who knew him read this?!

Normal people sleep off a Bachelorette party.  Normal people may go to brunch, eat pancakes, and drink a little hair of the dog mimosa.

I, on the other hand, eat a Zucchini-Banana Muffin, get inspired by fellow-bloggers (thanks, Tina!), and write up a new work out.

I’m a glutton for punishment, my friends.

Killer (read: awesome) work outs get me excited.

New shoes also get me pumped.  Running shoes, heels, flip flops… doesn’t matter.

Here’s the Post-Party Workout:

Round 1:

20 reps of each (except squats)

  • Bicep curls
  • Tricep skull crushers
  • Bench leg lifts
  • 30-seconds quick squats

*** Sprint 0.3 miles***

Round 2:

3 sets, 12 reps each

  • Bent over barbell row
  • Wide grip lat pull-down
  • Seated row
  • Straight arm lat pull-down

*** Sprint 0.3 miles***

Round 3:

3 sets, 12 reps each

  • Alternating dumbbell curls (rotating wrists in as lifting)
  • Bicep curls
  • Hammer curls (last set until exhaustion)

*** Sprint 0.5 miles***

Round 4:

  • Stability ball roll outs (20)
  • Stability ball crunches (30)
  • Crunches with medicine call (50)
  • Alternating lunges with lat raise (20 total)
  • Side plank twists (12 on each side)
  • Decline crunch (50)
  • Side plank with leg lift (1 min each side)

Worth. It.

________________________________________________________________________________

Party like a rockstar.  Workout like a rockstar.  Eat a well-deserved a rockstar lunch.

Thankfully, 101 Cookbooks just posted an irresistible-looking Quesadilla.

(Side note: everything on 101 Cookbooks is basically brilliant.)

So here’s my version.  With a TON of local ingredients.

It was good.  Real good.

 ________________________________________________________________________________

Qu-egg-sadilla

  • 1 T lime zest
  • 1/4 C Greek yogurt
  • 2 T capers
  • Splash of habanero-infused EVOO (regular is fine too!)
  • 1 egg
  • S+P, to taste
  • 1 tortilla
  • 1 T pimento cheese
  • 1 C fresh spinach

Mix together lime zest and Greek yogurt (Atlanta Farm Fresh is my Greek-style of choice) in a small bowl.  Set aside.

Rinse capers and pan fry them over medium-high heat in a small splash of oil (I used Sweetwater Growers’ habanero-infused) until just wrinkling.  Remove from pan and set aside on paper towel to cool a bit.

Beat the egg a in a small bowl.  Beat the egg with a little water (water makes it more fluffy than milk!) and S+P, to taste.

Spread pimento cheese (I used my new fav American Gra-frutti) on tortilla.

Add a splash of EVOO to small skillet, heating over medium heat.  Add egg mixture to skillet.  Do not touch until bottom sets, ~20-25 secs.  Top the eggs with spinach, then place tortilla (I used a Rudi’s spelt tortilla) on top of egg and spinach.  The top of the egg will still be a bit runny, so it should attach itself to the tortilla/spinach as it sets.  

Wait another 20-25 secs (until egg has set enough not to run), and flip.  Fold tortilla in half, and cook each side a bit longer until outside of tortilla is nicely browned.

Place tortilla on a plate, top with yogurt mixture, capers, and freshly ground pepper.

***

Do you read other blogs to get motivated for a workout?  

What are your favorites?

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