Monday, June 27, 2016

Runner's Injury and Recovery plus the importance of shoes!

I broke my foot about two months ago - the second metatarsal. This is a common injury for runners but it is so frustrating! If you have a regular workout program or running schedule that you enjoy, I'm sure you can relate to the frustration when you can't follow that schedule.

Well, when you're injured, it's a bit of an interruption. I was in a boot for 4 weeks and then set free with no physical therapy or advice except for not to do things that cause sharp pain. Obviously, I started running again about a week later, however, I was now experiencing pain in my heel and the side of my foot! I was running so wrong!

Finally, I went to a running shoe store and sought out some advice. I have the Brooks pure flow from about three years ago so I was in need of new shoes anyway. After an analysis, they determined I'm a pronator and I need a shoe with more stability and they recommended an insole. This will cushion my sole and support the bone structure. Having the right shoes is so important and can even help prevent injury!

In the meantime, I guess I will stick to the stationary bike for cross training cardio. I tried the elliptical but I really didn't like it (watching the clock the whole time lol!).

If anyone has a shoe recommendation, let me know! I'm considering the Brooks Ravenna, Brooks ghost (neutral shoe but with more support than the flow), or the Mizuno wave inspire!

How do you deal with setbacks and injuries?

                                                             

Monday, June 20, 2016

Snickerdoodle Cheesecake Protein BabiesI

I love recipe contests because, even if I don't win, it inspires my creativity in the kitchen. That being said, these are insanely simple and delicious.


First, I thought I'd eat one today, then two, then 5. Okay. Stop. Save the other 5 for tomorrow! 




They are sweet, cinnmony protein bites with a smooth, creamy interior. Feel free to coat them in white chocolate if you're feeling decadant.

Guess what else? NO PROTEIN POWDER!










Ingredients:


  • 1 (4 oz) Lenny and Larry's Snickerdoodle Cookie
  • 4 oz fat free cream cheese (softened)
  • 2 tbsp truvia or sugar
  • 2 tsp ground cinnamon 
Directions:

1. Crumble the cookie into fine crumbs.
2. Beat the softened cream cheese with the cookie crumbs.
3. Chill the mixture in the fridge or freezer, until firm enough to handle. (I put it in the freezer for about 10 minutes.)
4. Combine the truvia/sugar with the ground cinnamon in a small bowl for rolling. 
5. Once the cookie mixture is firm enough to handle, form small balls and roll them in the cinnamon mixture. Store in the fridge if you don't eat them all right away!

Makes 8-10 protein babies
Macros per baby: 49 calories .8f/8.8c/3.2c
per batch: 486 calories 8f/87.8c/32.1p


Thursday, June 16, 2016

China Grove 5K 2016



5k, 5k, What can I say? I find them to be so fun! I've talked about running longer races and even training for a half marathon, but for now, 5k is my distance!

Photo by Aaron Cress
https://www.facebook.com/ChinaGrove5K/?fref=photo

The China Grove 5k is one of my favorites! I've done it three years now and I enjoy it every time. First of all, its very close to home for me! The community and camraderie is great with a nice mix of competitive runners and recreational runners and walkers. It'a a night run with a straight flat course down Main Street. And last but not least, the post run spread is unmatched with any other 5k race I've done. They serve up Krispy Kreme donuts, Pizza Hut pizza, along with fresh watermelon, orange slices, bananas, drinks, and more. The prizes are great too!

The first year I ran the China Grove 5k, I was just starting out running and I didn't place. I didn't even think I could ever place in a run. Since then, I've greatly improved on pace despite several hiatuses. The second year I ran it, I placed third in my age division receiving a medal and a $5 Dick's sporting goods gift certificate.

I was very nervous about how I would do this year because I'm rehabilitating a broken foot! This race was my first real run since I broke my foot (I had been doing stationary bicycling for cross training in the meantime). I surprised myself with a pace of 7:10. There weren't many people in my division, so I ended up getting first which earned me a $20 Dick's gift certificate!

Finisher's Certificate

In many cases, I really believe that running is mind over matter. Never give up. Give it your all, and you might surprise yourself. Also, crosstrain like nobody's business! If you live nearby, I definitely recommend looking into signing up for the China Grove 5k next summer. 


Monday, June 13, 2016

Finite to Fail, But Infinte to Venture

"Finite -- to fail, but infinite to Venture --
For the one ship that struts the shoreMany's the gallant -- overwhelmed CreatureNodding in Navies nevermore --"
-Emily Dickinson

These words have been echoing in my mind for the past few days. "Finite to fail, but infinte to venture..."

I have had my share of failures and failures can be depressing at times. I've found myself wondering why these things happen to me, when will it end and why I even bother trying to succeed in life. However, I have the answers. I keep trying because there is infinity to venture!

There is no limit to what we can discover or explore. There is no limit to personal growth. Failures are inevitable. 

"Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better."
- Samuel Beckett 

What do you do after your failure? Do you give up or do you rise from the ashes, taking it as an opportunity to learn and to grow?

"Nothing ventured, nothing gained!"
-Benjamin Franklin

I am on a journey to healthiness, happiness and freedom. Freedom from societial expectations of body and behavior, freedom from restriction, freedom from dissatisfaction, freedom from the fear of failure. This is a journey with no end in sight. Yes, I will undoubtedly fail again. And again. However, these failures are finite. The freedom I seek is infinite. 

"To infinity and beyond."
-Buzz Lightyear

Thursday, June 9, 2016

Do the mash, do the monster cauli mash

Cauliflower Mash 

I'm not afraid of carbs. In fact, I quite enjoy carbs and view them as an essential macronutrient. However, I ran out of potatoes the other night so I decided to experiment with the idea of cauliflower mash. It was vegan, gluten free, low carb and actually delicious! The texture was a little different than mashed potatoes but the flavor was great! 

Ingredients: 

2 cups cooked cauliflower 
2 tsp imitation butter flavor
1/4 cup unsweetened almond milk 
2 tsp chives 
1 tsp onion powder 
Salt and pepper to taste

Place all ingredients in a blender and blend until smooth. That's it! Adjust the spices to your liking and dive into your mountain of mash. I highly recommend butter flavor if you don't do dairy or if you're trying to cut fat. The flavor is impeccable! 


Monday, June 6, 2016

Red Velvet Protein Whoopie Pies



Yum. 

I'm on the quest to make the perfect protein cookie with simple ingredients. I don't have coconut flour or fiber syrup sitting around in my cupboards. Oops? So here's an attempt. The texture could use a smidge of work but the flavor and the cream cheese filling made up for it in my opinion. 


I mean, come on, look ate these babies. 

Ingredients:
  • 3 Tbsp oat flour
  • 1/2 tbsp dutch process cocoa powder
  • 1 scoop chocolate protein powder
  • 1/8 tsp baking powder
  • 3 Tbsp egg substitute
  • 1/8 tsp vinegar
  • 1/4 tsp vanilla 
  • sweetener to taste (remember you need to counteract the vinegar and the bitterness of the cocoa)
  • optional: red food coloring
Directions:

  1. Mix the dry ingredients in one bowl. Mix wet in another, then mix the wet into the dry. 
  2. Add red food coloring, if you please. 
  3. Preheat oven to 320 degrees Fahrenheit. In the meantime, chill the dough in the freezer. 
  4. Drop dough onto prepared baking sheet (I use a silicon baking sheet) and bake for 7 minutes. 
  5. Allow the cookies to cool while you make your filling!
  6. Spread the filling on one cooled cookie and top with another. Or just spread it on top and chow down!
Cream Cheese Filling

Ingredients: 
  • 1/4 cup fat free cream cheese
  • sweetner to taste
  • 1/8 tsp imitation butter flavor
  • 1/4 tsp vanilla extract 
Directions:

Mix well! I just used a spoon and it mixed fine. This works if you have softened/spreadable cream cheese, otherwise you may need to use a hand mixer or whisk. 


Take a bite out of life with these red velvet cookies!

Makes 4 small cookies or 2 whoopie pies. 

Macros for all 4 cookies, not including filling:

176 calories 3.9f/22.6c/17.4p (*I used a lower protein protein powder than normal so macros may differ depending on the protein you use*)

Let me know if you try these or adapt them! Have you tried protein cookies or cakes?