Work It Out with Supplements

March 5, 2013 By Laura

Until I was in high school, I couldn’t swallow a pill.

My dad once threw a pill down my throat. Seriously.

Today I take a massive line up of vitamins and supplements… and I still have to think about it before I swallow them. My method now is to put water in my mouth first so that the pill sort of floats. That way I can trick myself into thinking I’m just swallowing water.

But this post isn’t about working around your gag reflex. It’s about one of the most-asked questions I get: What supplements do you/should I take? Work It Out with supplements!

This post is JUST about non-vitamin supplements. I also take my vitamins, but I think that’s less interesting. Let me know if I’m wrong.

I believe that supplementation plays in important role in athletes/health enthusiasts. The questions I get surround what supplements one can take to help maintain energy, reach fitness goals (i.e. build muscle), and maintain healthier lifestyles. Below is what I’ve learned on my journey as a figure competitor.

NOTE: This is simply what I have learned and experienced through personal research. NOTHING will replace hard work and a good diet.

Each day I take the following supplements:

1. Glutamine

This is part of my morning “cocktail.” I mix a teaspoon with my BCAAs, apple cider vinegar, and 16 oz of water to begin each day.

Why?

Glutamine is an amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid, so it can be produced naturally by the body through other amino acids. Glutamine specifically aids in the development of the glucose that provides the body with energy. It helps maintain muscle mass and aids the recovery from training. Intensive athletic training can deplete glutamine levels when muscles are being worked, so glutamine supplements are effective in replenishing glutamine levels for athletes who train hard.

2. Aminos

Since this pic, I started using Optimum Nutrition’s BCAAs in my morning cocktail. I credit these for eliminating my morning coffee urges. And their orange flavor ROCKS!

Why?

After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of your body’s enzymes, including those responsible for digestion. Amino acids also help in the repair and growth of muscles when taken in conjunction with your workout (see BCAAs below for more on that).

3. CLA (with green tea extract)

I also take one of these first thing in the morning, and another mid-afternoon. The directions indicate that you can take up to 4 per day; however, keep in mind that these instructions are often written with the average sized male in mind. A small female probably doesn’t need so much, so I take half.

Why?

CLA stands for conjugated linoleic acid. It is a type of trans fatty acid; however, CLA is not considered a “bad” trans fat. It assists in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while in the case of decrease calorie intake. Some studies have also found that taking CLA in conjunction with weight training leads to increased lean muscle development. CLA can be obtained through diet; meat and dairy products have the highest concentration of CLA. It has the added benefit of helping to prevent certain cancers and heart disease.

4. BCAAs

I love my Aminos to start the day; however, they do have some unnatural flavors, and it’s not always convenient to take with me to the gym. Instead I take a BCAA pill immediately following a workout, along with 20g of protein in the form of whey protein powder.

Why?

Taken after a workout, Aminos feed and repair muscles. Choosing the right amino acid will depend on your fitness goals. I take BCAAs. BCAAs are metabolized in the muscle, not the liver, like other Amino Acids. They contain isoleucine, leucine, and valine, which are thought to be THE most important amino acids for muscle tissue growth and preservation. The human body can’t manufacture BCAAs on their own, and being active places excess demand on our BCAA needs. This is why supplementing with BCAAs is important.

5. Creatine

Creatine powder can be somewhat controversial. I decided to try it out because I was having trouble gaining. This, combined with some diet adjustments and intensified workouts, has made a HUGE difference for me in the past month. I’m actually visibly GAINING! 🙂

Why?

Creatine is used to produce adenosine triphosphate (ATP) – a molecule responsible for providing energy to your muscles. With more energy, you can train harder, producing greater results. It can also help your body to recover faster so that your next workout is fresher. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. You also get creatine in your diet via meat or fish (which may make it especially beneficial for non-meat eaters). When taking creatine supplements people will typically report gaining a 2-4 pounds of weight immediately; however, the initial gain is water weight. Subsequent gains are muscle due to the increase in the workload you can handle. It can positively affect your cardiovascular exercise as well. Creatine helps increase the amount of aerobic activity you can do before getting winded, so you will be able to exercise longer and more intensely.

Some studies have found creatine enhanced athletic performance and increased strength. There are reports that creatine has caused dehydration, and in some cases there have been reports of side effects like irregular heartbeat and cramping. As with the benefits, these side effects have not specifically been proven to be a direct result of taking creatine. There are a lot of articles on creatine – both promoting and warning against. I strongly advise you to do your own research before deciding to use creatine.

***Disclaimer: This post contain Amazon affiliate links. If you order through them, I get a teensy kickback… it helps me run the blog, so thank you if you order anything! And I do actually order all of this from Amazon.***

[Tweet “Here’s the low down on the supplements to take to support your workout!”]

***

Good news on the lower body/glute front! I put on my jeans today and they were almost uncomfortably tight in the legs. Never thought I’d be so excited about that… 😉

What supplements do you take?

Did anyone try last week’s incline workout for the glutes?

Work It Out on the Incline + Saucony Virratas

February 26, 2013 By Laura

I am on a bootylicious mission.

Not to be confused with a Booty Call mission.

A couple of weeks ago I announced my goal of growing my tail end. Then last week I revealed my next competition would be postponed for a couple of months until the muscles in my bottom half can catch up to my top. So I’m extra-motivated to Working It Out hard-core.

Working out your glutes doesn’t have to all be done in the weight room. This weekend the weather was finally pleasant in Atlanta, so I hauled my hiney outside to Stone Mountain.

Work It Out on the Incline

If you’re hoping to get a firmer backside, running is generally NOT thing that you want to be doing (my trainer loves to tell me I literally ran my ass off). This doesn’t mean you can’t do any cardio. Incline walking and sprinting are both really great ways to tone your tush. Uphill walking and short sprints place more stress on the muscles surrounding the glutes, therefore adding muscle definition.

I sprinted this 14x – 2 sets of 7.

Don’t have a mountain?

No problem! Incline walks make for a great treadmill workout. I like to start each day doing one while I catch up on ~~GMA~~ important news.

Begin walking at 3.5 mph at a 2% incline for 1 minute. Increase the incline in each following minute by 1% until you reach a 16% incline. don’t hold on to the treadmill when the walk becomes challenging! Then descend. Decrease the incline by 1% each minute until your back to 2% for a 30 minutes exercise.

Need a bonus round?

Do sprint intervals. Focus on extending your hips and keep your chest lifted and shoulders back to get the most out of your sprints. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.

The step machine is another good alternative. This will also have you working against resistance and will add more tone and definition to your body rather than slimming everything out but leaving you looking rather shapeless.

The most import thing is to find something that you enjoy, and that will hold your interest. The outdoors are ideal for me. If soreness is any indication of success, I nailed the incline workout!

Yes, I asked a total stranger take this pic. #shameless

________________________________________________________________________________________

One thing to mention before you start running circles around everyone. The proper footwear is KEY. If you’ve never been fitted for running shoes, now is a good time to start. Make sure you don’t over- or under-pronate, have the right amount of cushioning for your body, and have the right fit. Like bras, people run around in ill-fitting shoes ALL the time.

I prefer a lot of variety:

They all serve different purposes! My most recent running shoe love are the Saucony Virratas. Saucony sent me their Virrata Zero drop shoes to try out. They kind of ROCK.

These ultra-light (6 oz!) shoes are flexible, minimalist-style shoes that don’t lack cushioning and support. I don’t find this to be the case with many other minimalist shoes on the market. (I can’t run in my Minimum Vibrams – I lift in them because they are flat.)

I do have to get one thing off my chest. Marketing departments have the impression that women = pink. I hate pink.

If a product is awesome enough, I will make an exception to my “no pink ever” rule. For instance, my Polar FT4 HRM. I love it. It’s pink, but I got over my hatred and wear it every time I workout. I made another exception for these shoes (also, I do love the neon yellow accents).

Just like your mamma told you, looks aren’t everything. At the end of the day, I need a shoe that is comfortable and will support my run.

Fit-wise, these run true to size. Comfort wise… I have to be honest and say at first I didn’t like them. The arch felt like it was hitting me in the wrong spot. However, after just 2 days (~4 miles) on the treadmill “testing” them, they sort of molded to my foot. Now they are my favorite shoe! #findyourstrong

***Disclaimer: Saucony sent me these Virratas as part of the Fitfluential Ambassador Program. All thoughts and opinions are my own. I hope you guys know I’m not a good sugar-coater by now. ;)***

***

One thing to note… inclines are good for your calves too. Holy DOMS, Batman.

Have you ever tried a minimalist/zero drop shoe? Do you like them?

Do you do incline workouts? If not, is it something you’d be willing to try?

My Figure Delay + WIAW

February 20, 2013 By Laura

Knowing when to hold off is important.

But I really hate it.

Yesterday I did a leg session with my trainer (I am walking like a granny today). I was going to do my next figure competition in March, just 4 weeks from now. We talked about my progress and decided to delay .

This is why:

My upper body has filled out a lot. Shoulders are wider, back more developed… he actually said my upper body is competition-ready now. BUT do you see my butt? It’s not catching up. ~~Why, oh why doesn’t chocolate cake go straight to my butt and legs?~~

So we made the call to hold off until May to give me more time to grow so that I can present better in a couple more months. We’ll be going super heavy, making some TBD diet changes, and focusing more on my rear. The diets changes I had made (mostly more fat) have been good, but the gains haven’t been quite to the point we need.

I’m disappointed. My bum bums me out… but I know my trainer is right. 🙁

________________________________________________________________________________________

In happier news, I finally have a WIAW post where I got to eat at home! I don’t really mind being on the road, but not eating out of a baggie is a welcome change.

Check out my 7 home-cooked meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

________________________________________________________________________________________

Meal 1:

I’m still loving my morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos).

30 mins later I made my new favorite breakfast: toasted Ezekial English muffin with some warmed no-salt deli turkey, nutritional yeast sauce, and a runny egg. I ate it with a side of sweet lime. Sweet lime = Strange But Good.

Savory Nooch Sauce

1 T nutritional yeast
Apple cider vinegar
Cumin
Cayenne
Liquid smoke
Pinch of xanthan gum (to thicken)

Meal 2:

I really love having salmon with fruit for meal 2. Today I ate it with my sweet lime, raw pepitas (pumpkin seeds), basil, and a little cayenne. Sweet lime really is amazing – like a mild orange.

Meal 3:

Lunch was post-workout, so it was a Carrot Cake Whey creation. This is one of my go-tos. I love carrots.

Carrot Cake Whey

1 scoop vanilla whey protein
1 carrot, grated
1 tsp cinnamon
1/2 tsp ginger
1/4 C greek yogurt
1/4 C raw oatmeal
Enough water to mix

Then I decided I deserved a little treat – kombucha! I drank it in the car with the moon roof open. I’m loving being home where it’s 60 degrees and sunny by lunch! I re-set my HRM post-workout to catch the leg day after-burn. 125 cals in the hour following my workout!

Meal 4:

After talking to my trainer, we are going to be looking at keeping the fats high. This way I can shovel in more calories without being too stuffed to want to eat (which is what happened when we tried to drastically increase carbs). This is the fun part! I made bison burgers… cooked with bacon.

The bottle in the background is Robbie’s sugar-free, low-sodium BBQ sauce I found at Whole Foods. I’d made my own before my first competition, but when I saw this I had to try it. I like mine better, but this wasn’t bad!

Eaten with cucumber slices and some unpictured hummus

Meal 5-7:

That’s not a typo – this was like 3 meals in one. I had dinner at Lure with local bloggers and friends, Beth and Amy. I love these girls – we laughed through the entire meal.

When we sat down we were gifted with a giant punch bowl from the owner. It was some sort of apple cider and rum concoction, and it was absolutely fabulous. ~~We must be getting old, because we actually couldn’t finish it all.~~

For my app I ordered brussels. It’s actually a side item, but it sounded so good. Roasted brussels with grapes, pumpkin seeds, and lemon aioli. I loved the flavor together, but the aioli was so rich that I only finished half (it was a HUGE serving!). There was some (unpictured) sesame bread involved too.

Dinner was a delicious grilled Arctic Char fillet coated in berbere spice served with young carrots and farro verde. I almost licked my plate… but saved a little room for dessert. A chocolate and peanut butter mousse cake. It was so good I forgot to take a pic until we’d eaten all but 2 bites of the slice. Bad blogger.

***

The protein count for the day: 150.1g. I think… you never know with restaurant meals. Either way, I sufficiently refueled after a brutal leg day.

Have you ever had to take a step back to perform even better in the long run?

Do you enjoy traditionally savory foods with a pop of sweet from fruit? It’s a favorite Strange But Good in my kitchen!

Work It Out Away From Home

February 19, 2013 By Laura

Everyone likes a routine.

I love change, but not when it interferes with my workout.

In my job I have to travel a good amount. Airports, hotels, and packing ridiculous amount of food don’t really bother me. What DOES get under my skin is trying to fit a good workout in, and having to do it in a hotel gym.

After long days in conference rooms and meal times being thrown off, it’s sometimes hard to motive to leave the hotel room for a workout. Then there’s the problem of having to figure out how to work it out in a small hotel gym ~~next to some stinky dude practicing karate kicks~~.

I’ve learned to be flexibly inflexible. I’m NOT flexible in that I refuse to skip my workout. Being sedentary all day is all the more reason TO workout. The flexibility comes in with my routine. I have to change-up my planned workout and adapt to the situation.

Many of my workouts require squat racks, simpler machines, and barbells. The gym on my last couple of trips had only free weights, a bench, and a stability ball.

I managed to adapt 2 shoulder/glute days, 1 chest/bicep day, and 1 back/tricep day. The back and tricep workout was the hardest for me to create, but it also was my favorite! I get a lot of questions about my workouts, so I wanted to share this one with you today. Simple to do with minimal equipment!

For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.

If you need an added challenge, consider incorporating active recovery between each set. Tina wrote a great post on active recovery options here. My favorite are jumping jacks!

Back

One Arm Rows

Dumbbell Clean and Press

Prone Reverse Flys

(can be done on a ball or a flat bench)

Bent Over Two Arm Rows

(I did these as fulls and partials)

Standing Dumbbell Upright Rows

Triceps

Single Arm Nose Busters

Two Arm Overhead Extension

Bench Dips…

superset with Diamond Push-ups

One Arm Kickbacks

***As usual, here’s the disclaimer: I’m not a professional. Use common sense and don’t actually bust your nose doing Nose Busters. And if you do mess up your pretty face, don’t sue me. Please.**

***

No equipment? Try one of my Top 5 Favorite Tabata-Style Workouts!

Has anyone else been working on the rump after last week’s post?

Do you workout while you’re traveling? Running is a great way to see a city… when it’s not snowing.

Butternut Banana Protein Shake

February 18, 2013 By Laura

There is something in the water.

Ok, there are probably lots of things in our water… I don’t think about it.

This weekend I must have been drinking the ‘roid water because I was hitting PRs all over the gym. I don’t feel any different in terms of ability, but for some reason the weights were lighter these past few days.

My Saturday PRs were: (unassisted) dumbbell chest press, include bench press with a twist, and pullovers. Then on Sunday I PR’d on the read delt machine. I’d been stuck at the same weight forever… but I turned up the music and told the thing is was going to move ~~Cee Lo-style~~.

The only thing I’ve changed is to make sure that immediately following a workout I have whey protein with a complex carb. That works for me because my favorite post-workout snack is a protein shake.

I had not been making many – it’s too cold – BUT Heather gave me a good reason to being them back into my life with her Meatless Monday A-Z ingredient: Xanthan Gum!

Xanthan gum is a thickening agent and it prevent separation. These qualities make it a perfect smoothie/shake addition! If you read the ingredient list for most ice creams and milkshakes, you’ll find Xanthan gum, as it gives these desserts a fabulous creamy texture.

Bananas are often used to make shakes thicker in the healthy-living community. I used it in my Oatmeal Cookie Shake! Never one to settle for “normal,” I began using alternatives like butternut squash or sweet potatoes to thicken my protein-laced creations. What I never thought to do until this weekend was use BOTH.

Sweet banana and butternut make for one fabulous combination. It’s almost like a cold pie filling! I loved it with the almond extract – it makes everything taste like cookies to me.

This shake is especially good to have post workout – you get your 20g of protein from the powder, carbs from the banana and butternut, potassium for muscle recovery from the banana, and anti-inflammatory benefits from ginger and cinnamon.

A little bit of Xanthan goes a long way here with the already-creamy banana and butternut combo. What results is a treat so fantastically thick you’ll need to eat it with a spoon.

If you’re so inclined – and I am ALWAYS inclined – you can toss in some spinach for an extra serving of greens. You can’t taste it. Don’t be scared.

Yes, I put this back in the blender after taking pics the “normal” colored shake.

Butternut Banana Shake

1 scoop vanilla protein powder
1/3 C butternut squash, pre-cooked
1/2 banana
1/2 tsp cinnamon
1/2 tsp almond extract
1/2-1/4 in piece fresh ginger
1/8 tsp Xanthan gum
6-7 drops liquid Stevia (optional)
Spinach (optional)
Ice + water, to taste

Place everything in a high-speed blender (I used my Vitamix) and blend until smooth.

Transfer to a glass and enjoy!

***

I know some one will ask… that spoon is from this Etsy shop. ~~Good luck. I spent an ungodly amount of money on spoons.~~

Can you name a food that starts with an X? I think I can name 2… I have NO idea what Heather’s going to do for the next few rounds!

Have you ever used thickeners for before?

Work It Out: Baby Got Back

February 12, 2013 By Laura

I don’t want none…

Unless you got buns HON!

This week’s Work It Out is selfish. My goal this year is to grow a booty. When I first started with my trainer, he told me I literally ran my ass off. Nice, right? But he was correct. I had NO arse.

My friend Jessica and I decided that it is time to become more well-rounded, and take our glutes to the maximus.

We are off to a great start. Walking/sprinting inclines is great for the booty, and last weekend Jessica, our friend Kathleen, and I all hiked up Stone Mountain.

Jessica, Kathleen, and me

Beyond hiking, there are a ton of exercises you can do in the gym that will help to round out your rump (yes, I’m having way too much fun with this theme).

Today’s Work It Out is composed of my favorite booty-building moves. I do 4 sets of these, 15 reps each. You may want to start out with 3 sets of 10-12 reps and work your way up.

Two-Leg Glute Lifts

Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 15 times.

Need a challenge? Wear ankle weights!

Banded Side Walk

This is awesome for hitting the area where your glutes meet your hamstrings – an area where many women carry body fat.

Tie a resistance band just below your knees. Lower your booty about half way to a squat position, with your feet slightly more than shoulder-width apart (as pictured above on the left). This should be just enough to put tension on the band. Remain in your half-squat, keep your core tight, and step to the right with your right leg first, then your left. Be sure to keep tension on the band through the entire exercise. Repeat for reps, then switch sides to lead with your left leg.

Barbell Hip Lifts

This particular move killed my backside last week. You can perform this on a bench with a barbell or plates, or you can use the Smith Machine. Start light and work your way up as you get used to the movement – it can feel awkward at first!

To begin, sit on the ground with your back against a bench and your feet in front of you. Hold a (padded) barbell or plate in your lap. Extend your hips sky-ward to raise the barbell, keeping your core tight. Take care to push the hips upward using the glutes. At the to of the left, your body should form a straight line from your shoulders to your knees (full hip extension). Squeeze at the top, then slowly descend back to the ground.

One-Legged Deadlifts

Want to hit your glutes AND hips at once? One-legged deads are the way to go. This move does require some balance. Take your time, start with a light, and don’t be embarrassed to rest your hand on a bench to steady yourself.

Stand on one leg with the opposite foot slightly back, resting on the toe. Hold a weight in front of your thigh and lean forward from the hips, keeping the back straight and core tight. Slowly bring the weight towards the floor. Lift the back leg up as you lower the weight, reaching hip-level at the top of the move. Squeeze the glutes, returning to the upright position and repeat for reps before switching sides.

Disclaimer: I am not licensed or a professional anything. If you don’t rock a Beyoncé booty after this, it’s not my fault. Don’t sue me. End scene.

***

Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

People talk a lot about losing, but do you have a specific body part you’re looking to GROW?

What is your favorite booty move? Or favorite booty joke? Extra points if your comment makes me laugh out loud in my meetings tomorrow. 😉

Strange But Good Travels

February 8, 2013 By Laura

My food get stares at home.

And comments.

On the road, people really think I’m odd. I suppose it isn’t exactly normal to travel with 21+ servings of protein. Whatever. Today’s Strange But Good eats may not be strange in the comfort of your own home, but on a business trip in snowy Ohio they weren’t exactly mainstream.

My breakfasts were semi-homemade hotel hot bar creations. The best combo was this high-protein coffee oatmeal:

Coffee Protein Oatmeal

Oatmeal (pre-made from the breakfast bar)
1 serving vanilla protein powder
Cinnamon (from hotel kitchen – they usually have it if you ask)
Coffee
Peanut butter

Mix oatmeal, protein powder, and cinnamon with just enough coffee to combine. This oatmeal was quite dry, so it took about 3/4 cup. Top with peanut butter and enjoy!

_______________________________________________________________________________________

My mid-morning snack was not to shabby either! I packed no-salt deli turkey and almonds, and grabbed an apple from the hotel. Not strange, but maybe a bit odd to pull out of your bag in a conference room.

Everyone wanted to go out for lunch, so we caravaned to Outback Steakhouse. I suppose I could have found something on the menu, but it would have been filled with salt. Knowing we’d go out for dinner and I’d get more than my fill of salt later, I ordered a salad and topped it with my BYO protein – balsamic marinated chicken. You better believe I swiped a slice of their warm bread. It’s the only thing I like at Outback, and oh boy is it good.

Again, not a strange meal, but bringing your own food into a restaurant will earn you some stares.

________________________________________________________________________________________

I am REALLY proud of myself for getting to the gym both nights at the hotel. I had great workouts, and my co-workers even joined me for a bit. Of course, I crammed in my protein back in the room.

Dessert protein (i.e. Meal 7) is the most important meal of the day, right? 😉 This is one of my favorites on the road. I buy individual servings of Greek yogurt (I used Oikos here), mix it with fruit and other flavors, and cover with foil to freeze. When it comes time to eat, it’s thawed into fro-yo!

This was an Asian Pear-Cardamom Frozen Yogurt.

Asian Pear-Cardamom Frozen Yogurt

1 serving plain Greek yogurt
1/2 Asian pear
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp vanilla
Stevia or other sweetener, to taste

Pulse pear in a blender or food processor until only a few small chunks remain.

Stir together yogurt, pear, cinnamon, cardamom, vanilla, and sweetener.

Cover container and place in freezer. Remove and let soften to frozen yogurt consistency. You can freeze just 1 hour if eating immediately. Or, if you don’t have time to thaw, microwave ~30 seconds.

________________________________________________________________________________________

Time for some legit strange but good food from YOU!

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above.

In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends! Post your Strange But Good creations, grab the logo below for your blog, and link up here.

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

***

I'm praying we get off the ground this afternoon before the snow storm hits! Then I get to do it all over again next week...

Have you ever brought your own food to a restaurant?

What is your strange but good this week? Do share!

Awareness in the Long Run + Sweet Potato-Pecan Mac N Cheese

February 7, 2013 By Laura

I know I’ve already complained…

But it’s really flippin’ cold.

Honestly, it isn’t TERRIBLE. I have a lot to be happy about. I made it through security with my questionable stash, had a productive day at my client’s office, and had a bangin’ workout.

Hotel workout

Not too shabby for a hotel gym that only had dumbbells, eh? I sure was happy to have a homemade chicken burger, celery, and snow peas waiting for me in the room after that burn.

I was also happy to have my Pop Snax. You can find these in the children’s food aisle at Whole Foods. Don’t judge! Kid food travels well and is typically low in sodium and sugar!

Pop Snax

Even better? When I asked an employee if she’d tried them before, she said she hadn’t but that I could try them for FREE. She game me the whole container. Yet another reason I ♥ that place.

Enough about me and my random foods. Kat is back this week with an amazing San Fran trip recap, and some serious mac ‘n cheese food porn.

Heeeeere’s Kat!

________________________________________________________________________________________

There are so many ways to be self-aware. I think it’s increasingly natural for many of us to be aware of our food and what we put into our bodies, and we are generally aware of our basic needs and desires. For example… You could be aware of whether or not you are cat person or if you are more like a cat. Laura and I both feel that the following photo describes both of us (Editor’s note: Me? Never… HA!):

Okay, okay, really I was trying to find a way to fit this in!

But I’m talking about a different kind of awareness…the kind where you have to pay attention… to yourself.

Instead of looking at what others are doing or saying and judging them, looking at yourself and wondering why you feel that way about something said or done or the situation you are in. Then, don’t judge it or try to change it. Just accept it. Whether you’re happy, sad, or in pain from a work out (or something in life), it’s okay to accept it.

I started another 30-day yoga challenge on Saturday. It was a spur of the moment decision, but I’m ready to make some changes. What changes, you ask!? Well, I’m not even sure I know. I just know that I feel ready to change even more for the better, keeping with my New Year’s theme of taking crap off my plate to enhance the quality of what I do take on.

Yoga makes me run smoother, love better, and enjoy life.

I want to be more aware of the way I respond to other people and situations and why. I want to be more aware of my stressors and triggers that throw me into a mood, a frenzy, or some other state of discomfort. I want to listen to my body’s needs and desires in a new way. Yoga really helps me to concentrate on feelings that flow naturally and become more aware of them.

My goal in all this is to learn to love myself and my life more. I think my new “awareness” will help me to be more understanding, forgiving, and loving – of myself and others – in a unique new way. In the physical long runs and in the long run of life, awareness leads to growth – physical, mental, emotional. My theory? This is how to live a long and fulfilling life.

Now… onto some PHYSICAL and FOOD! Because I also personally think a good life is also when you get to spend as much time as possible outside being active and enjoying good food! (Editor’s note; AMEN to that!)

Recap 1!

RECAP!

I had some good times with old friends and acquaintances, we went to Napa and I got to visit Sullivan Vineyards (that Laura recommended) and joined the wine club, saw the Golden Gate from the overlook in Sausalito at night, explored the whole city on foot, did a trail race, had a picnic at Cowgirl Creamery (Editor’s note: No you didn’t! Lucky!!!), did more exploring, and rode on an old school cable car. The trail run was the most beautiful, and the steepest I have ever done.

The SteepRavine was the steepest and hardest, but also the most beautiful trail run I have ever done! It was a HUGE race. I chose the 25K distance. But… well…. as I told Laura and some other bloggers last week, I went off course, and ended up running an extra couple of miles. Oops!! But you can’t really be upset about that when it was THAT beautiful! (Editor’s note: You probably did it on purpose ;))

CHECK OUT THE VIEWS!!!!!!

Some of the most inspiring moments in the race showed up when you least expected them. I really paid attention to my body. I had to stop and adjust my food. It was freezing, and then hot, and then freezing. But I got to meet a lot of cool people out there, one of whom told me that you usually can’t see so far because it’s too foggy. Boy did I luck out!

My friends Sara and Jenny were kind enough to drive me out there and wait on me while I finished. And then we had an amazing little picnic afterwards. They really made my trip enjoyable. They were spectacular hosts who made me feel at home. The way they made me feel comfortable, made me feel calm, safe, and happy. Definitely good! They also helped me with my itinerary for my last day, where I got to visit the Ferry Building! CHECK OUT ALL THESE COOL LOCAL SAN FRANCISCO GOODS!

Cowgirl Creamery after the Race!

Ferry Building

I came back feeling extremely food inspired. Jenny and Sara took me to a place called Homeroom Mac and Cheese. Yes, that’s what they make! They specialize in Mac N Cheese!!!! Check out their menu! It’s inventive and awesome. I took a spin on it and created two of my own last Friday. I made a Sweet Potato Pecan Baked Mac n Cheese and a Tomato Basil Pesto Baked Mac n Cheese.

I personally liked the sweet potato better, so I HAVE to share this recipe. ~~Let’s pretend I actually measured most of this!~~

_______________________________________________________________________________________

Sweet Potato-Pecan Baked Mac ‘n Cheese

1 egg (tofu would work)
1 ½ C milk or milk substitute (I used coconut milk!)
¼ C fat-free sour cream (or substitute)
~2 T brown rice flour
~2 T butter
8-10 oz of Gluten Free Elbow Macaroni Noodles
CHEESE – LOTS OF GRATED CHEESE! (please grate your own… it DOES make a difference) – I used 1 C Cheddar, ¼ cup fontina, and ¼ cup smoked gouda
1 sweet potato
Pecans to top
Salt and pepper to taste (and a little cayenne)

Pre-heat oven to 375. Prepare an 8×8 pan for the mac.

Cube your sweet potato into roughly ¾ inch cubes and spread out on a baking sheet. Place in oven. I did not season or oil – plenty of seasoning and oils from the rest of the meal!

Boil noodles according to package instructions. Make them al dente; don’t over-cook. Strain, rinse with cold water. Strain again. Set aside.

Now the yummy part! Take your butter and flour and mix together in a sauce pan over medium heat. USE A WHISK! This makes a delicious roux. Don’t let it get TOO brown, but you want to do this for a good base flavor.

Reduce the heat to medium low, add milk, and mix until combined. Wait a minute for the temperature to drop because you don’t want your egg to cook! Keep whisking.

Start slowly adding your cheese. You could add even more than I recommended. Add all but ¼ cup of the cheddar (reserve that for the topping).

Once all the cheese is good and mixed in, you should begin to feel excited, very excited about the creamy delectableness. Add salt and pepper and a bit of cayenne, if desired. Paprika or cinnamon would also be good here. Taste it. Make sure it tastes good. This is an important step people – do NOT skip it! Whisk again.

Pull the sweet potatoes out of the oven. You want them to still be pretty firm, like the texture of an apple. Add the sweet potatoes AND the noodles to the sauce deliciousness. Mix up. Put in 8×8 baking dish.

Sprinkle the reserved cheddar on top and about ¼ to ½ cup of pecans – however many you like!

Bake at 375 for about 40 minutes.

Note: When you pull it out, it WILL BE JIGGLY! That’s okay – it’s because it’s creamy. Wait 5-10 minutes then serve and devour!

Please be sure to invite friends. (Editor’s note: I didn’t receive an invite. I demand an invite. De-Mand.) This will keep you from eating the whole pan in one sitting by yourself. Your friends will never forgive you for making them the best mac n cheese of their lives. Also serve with veggies.

I didn’t get many good pictures because I had people over and we dove in too fast… SORRY!

-Kat

***

Oh Kat… why must she make me drool from my hotel room? Whatever. I have more fro-yo for dessert. 24 degree temps, be damned.

Have you ever been inspired by something you ate at a restaurant, and then liked yours better?

How often do you pay attention to YOURSELF?

Work It Out with Supplements

1. Glutamine

2. Aminos

3. CLA (with green tea extract)

4. BCAAs

5. Creatine

Work It Out on the Incline + Saucony Virratas

Work It Out on the Incline

Don’t have a mountain?

Need a bonus round?

My Figure Delay + WIAW

Meal 1:

Savory Nooch Sauce

Meal 2:

Meal 3:

Carrot Cake Whey

Meal 4:

Meal 5-7:

Work It Out Away From Home

Back

Triceps

Butternut Banana Protein Shake

Butternut Banana Shake

Work It Out: Baby Got Back

Two-Leg Glute Lifts

Banded Side Walk

Barbell Hip Lifts

One-Legged Deadlifts

Strange But Good Travels

Coffee Protein Oatmeal

Asian Pear-Cardamom Frozen Yogurt

Awareness in the Long Run + Sweet Potato-Pecan Mac N Cheese

Sweet Potato-Pecan Baked Mac ‘n Cheese

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!