Real life has been so busy lately that I have fallen behind on the internets!   March was busy with turning 42 (happy birthday to me), running a pretty mediocre 5K on St Patrick’s day (followed by not so mediocre beer and pizza), a family road trip to the Pacific Northwest – Seattle and Portland and celebrating my daughter’s 12th birthday (happy birthday to her).    And lately I have been busy running a lot more – I’m trying a new plan, running much slower by heart rate but spending much more time running and logging many more miles (more on that later).

love Seattle!

beautiful Oregon coast

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A Recipe

I think you can pretty much put anything in a taco shell and kids will eat it… at least mine will.  But one of our family favorites is quinoa and black bean tacos.  The recipe is never exact because you can really put anything in a taco shell.. here is tonight’s concoction:

• 1 cup quinoa
• 14 oz. of cooked black beans
• 1 red pepper
• 1 onion
• sprouted tofu – cubed
• some baby carrots – roasted (because I happened to have them in my fridge)
• organic taco seasoning (or make your own: paprika, cumin, cayenne pepper)

I chopped the carrots and roasted them with a drizzle of olive oil and salt @ 425 in the oven for about 30 minutes.

In the meantime, chop the onion and pepper and sauté in a large pot with water or olive oil.  Once these veggies are cooked, add 2 cups of water or vegetable broth and the seasonings and bring to a boil.

Add the cup of quinoa to the boiling mixture and cook about 16-20 minutes.

Add black beans,  cooked carrots and mix in the tofu - Warm this mixture for a few minutes.

Put some in a warmed taco shell and add salsa and whatever other toppings that you like.

quinoa taco night!

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A Review

by Mark Modisette

FRS – (Fantastic Resiliency Substance).  Actually FRS doesn’t stand for anything per their website FAQ, but it means plenty me and my friends.  Sonal and I are always reading and researching food and drinks that are good for you or claim to help with performance.  We’ve experimented with many different types of nutrition on our longer runs and endurance events and have found FRS to be the best solution for us!

A few years ago, we were vacationing in Encinitas, CA at our favorite beach house when we made a trip down to La Jolla where a Triathlon was just getting started.  There was an FRS booth at the event and we got plenty of free samples (we love free stuff).  We both tried some on the spot and packed some in our luggage so we could try it later.

As I mentioned, we try lots of stuff like chia seeds, beet juice, hemp protein, etc…  It’s generally difficult to measure the immediate benefits of some of the things we try, but FRS proved to be an exception.  I drank an FRS before a run one day and I felt unusually good.  I did not put the two together until I had another similar experience on a run.  I realized that my legs felt great the entire run and energy levels stayed high.  I wanted to learn more so I started reading about FRS and the key ingredient, Quercetin.  The ingredient Quercetin was developed for cancer patients undergoing chemotherapy, which causes energy levels to go down.  Quercetin, which is made from the peels of fruits, was found to help improve the perceived energy levels of patients.

I ordered the free sample trial, which included some chews in addition to the canned drinks.   The chews have proven to be a great alternative to some of the sweeter tasting nutrition products on the market.    Overall, FRS has become our main supplement for endurance activities.  I usually drink a can with my breakfast before a run and take 2 or 3 chews just before I start running.  For longer runs, I’ll take more along the way.  They really do provide an energy boost for those longer days. Don’t take my word for it though – try it for yourself.  I have also had most of our friends in our running group try FRS and they all are now buying it regularly.

It is pricey at $2.50 a can, so I recommend shopping around – sometimes I get FRS from Vitamin Shoppe which offers free shipping and every once in a while, I can get it for about $1.00 a can!  We also rely on friends to get us a deal at local military Base Exchanges (being a formal Air Force veteran I do not feel guilty).

Some friends have even mixed it with a little vodka and loved the healthy libation.  :-)

Great product and really does what it says - If you try it and like it – you have to let me know!

Cheribundi Tart Cherry Juice Drink 

I’ve recently discovered a product to help in post work-out and post-run recoveries: cherry juice.   I happened upon cherry juice on a Saturday at Whole Foods when a representative from Cheribundi was passing out samples.  The representative was talking to an older gentleman about the anti-inflammatory benefits of the juice for conditions such as arthritis.  She also said athletes use the drink for recoveries.   I sampled the juice – it is very tasty and grabbed a coupon to buy a 4 pack of the lower calorie stuff (sweetened with stevia).   It’s a bit expensive at $6.99 for a four pack, so the coupon helped.

The Cheribundi blog claims that cherries…”relieve aches and pains after a workout and speed muscle recovery.”   A recent livestrong article supports the claim as well, predicting that “professional athletes swigging tart cherry juice during competitive events might soon be a common sight.”

Not being a big fan of taking pills like ibuprofen for pain and inflammation,  tart cherry juice has become a regular drink for me for my harder workout days as well as my long run days.   I am adding it to my growing list of running staples!

- coconut water

- Mix 1

- beets

post run juice

and of course the cherry juice.

(Another great product that Mark and I have found and love is FRS.  Stayed tuned for his review on FRS nutrition. )

Yesterday brought another snow storm to our area – this time enough for the kids to have a snow day!   Summer time tends to be a time of less cooking at my house – mostly because we don’t have air conditioning and the heat from ovens and stoves just add to the misery of a hot house.. and also because summertime in Colorado is best spent outside in the beautiful sunshine.   That said, I love cooking in the fall and winter – a nice stew in the crock pot on a snowy day is one of my favorite things.

I experimented a bit today with some of my favorite veggies:

butternut squash, ginger

dino kale and a large white onion

I started with some chopped butternut squash and about a 1/2 inch piece of ginger in the crock pot, chopped up a bunch of delicious dino kale and of course,  the staple white onion.

While I was chopping up the veggies, I softened some dry black eyed peas in the pressure cooker…

2 cups of dry black eyed peas, soften in pressure cooker for about 6 minutes

I recently found a fragrant rosemary tree at Whole Foods, so I just pulled a bit off the tree to throw into the stew

rosemary

A very simple stew: butternut squash, kale, onion and black eyed peas.

spices: rosemary, garlic and ginger

simmer 'til dinner

With dinner in the works, I should be able to hit the gym this evening with nothing to do but eat and watch Marathon Boy (HBO Documentary premieres tonight) once I get home!

I discovered a few new tunes last week:

Balance by Future Islands

Breathe In by Frou Frou

Shuffle by Bombay Bicycle Club

All to All by Broken Social Scene

It’s been a frustrating couple of months with illness (stubborn sinus infection) following injury and me trying to stay patient and positive.   Waking up today, I felt somewhat better and decided to go on the first Barr Trail run of the season this morning.  I figured I’d take it as easy as I needed to – I just wanted to be out there!    The run went pretty well – managed over 8 miles and while my pace wasn’t the best, I actually did better than I’d expected.  I am glad to have this first trip behind me!

As I posted on my facebook page earlier:

first trip up Barr Trail this season was as difficult as anticipated. But it’s done! It’s all up hill from here

beautiful day

got a few comments on my pink socks...

On the way home, I finally got my new VitaMix.  I have been eyeing this appliance for a while, I am so glad I got it!  I’ve already made my first drink – a delicious beet, fruit smoothie with chia seed that revitalized me post run.  I am looking forward to eating more raw style – especially my veggies and fruits.

beets, carrots and some fruit

cheers!

I should’ve known that we would have to pay for last week’s spring-like weather.  I ran 16 miles last Friday under the sunniest of skies, 60 + degree temps in my shorts with a feeling of spring time in my step.   Friday seems like a distant memory  now… as I sit in my warm cozy house, in front of the heat dish… while temps rise to a balmy 1 degree fahrenheit above zero outside.

1 degree - a heat wave compared to the weather we’ve had here in Colorado over the last 48 hours or so.  Temps hovered around -12 degrees  yesterday with windchill reports from -20 to -30 below… The kids’ school has been cancelled for two consecutive days and not because of snow (because we really didn’t get much of that)  but because of dangerously low temperatures!  I haven’t run – much less been outside much at all since last Saturday.   I have really appreciated my  lovely, convenient Precor treadmill  in my home gym.   And I can’t wait to get back outside!  Friday is looking promising with forecasted temperatures back into the mid 40s and sunshine… just in time for the planned 18 miles.   In the meantime a few of my favorite things:

Presto HeatDish from Costco keeps me toasty

Mark putting some miles on Precor Treadmill in the home gym.

post run shoe.. warm, comfy Sole Exhales

I have been wearing the SOLE Sport’s Flips for some time now – no matter what the weather , the flips have been my recovery shoe of choice.  In colder weather, I just slip on a pair of Injini toe socks first.

Then I discovered the SOLE Exhales.

“The Exhale features the same wear moldable, orthopedic platform as our original Sport Flips. This slipper/shoe hybrid is perfect for all sorts of activities, from après-ski to lounging around the house. A Sherpa lined footbed and fold down heel panel offer slip-in comfort. A uniquely styled upper made with mini-ripstop polyester featuring insulated baffles guarantees maximum coziness. An inner PU coating makes these water-resistant and Polygiene® helps combat foot odor. All SOLE Custom Footwear is wear moldable, to conform to your feet.”

The product description is right – these shoes offer “maximum coziness.”   I like how The Fit Writer describes the Exhales as one of  ”those items you would never have thought you needed until you got them…And then you wonder how you ever did without them.”  perfect description.  And while they might not be the cutest shoes, I love them.

side note:  cold weather led me to get creative in the kitchen.  New recipe:  Black Eyed Peas.

]]> http://keeprunningirl.com/2011/02/02/the-weather-outside-is-frightful/feed/ 1 http://keeprunningirl.com/2010/04/26/my-take-on-the-food-revolution/ http://keeprunningirl.com/2010/04/26/my-take-on-the-food-revolution/#comments Tue, 27 Apr 2010 01:20:47 +0000 Keeprunningirl http://www.keeprunningirl.com/?p=863

Jamie Oliver’s Food Revolution has come to a close and the internet is buzzing.  There are a lot of blogs and commentaries analyzing, criticizing and/or praising the show and Oliver’s efforts… so I thought I would add my 2 cents

Personally, I loved the Food Revolution.   It was simply good TV.   Shocking food scenes, a well intentioned underdog, feel good moments. My family has been tuning in every Friday for the last few weeks. We watched incredulously as he showed us a week’s worth of one family’s processed food in a greasy pile on their kitchen table.  Our hearts broke for the mom who tearfully expressed her desire to make a change so her kids can live longer, healthier lives. He later buried their deep fryer in the back yard.  We all groaned when he made chicken nuggets out of a bloody, nasty chicken carcass and cringed when the kids, having watched this process, still raised their hands when asked if they’d eat them.  And who can forget french fries classified as a vegetable per the USDA??

School lunch is an issue that I have skirted primarily by packing lunches for my kids.  There are no healthy vegetarian options for children in schools and I don’t consider cheesy breadsticks to be a reasonable meal!  This Lincoln, NE sample school menu is pretty similar to the choices that my kids have, I am guessing the choices most of the nation’s kids have.   And Oliver’s show open my eyes into how very processed the food is – from the frozen nuggets to the weird packaged mashed ‘potato’ pearls, it’s really revolting what we slap on trays and serve to our kids nationwide, day after day.

I have to admit that as I watched (at least initially) I was asking too many questions that came from being a vegan.   Where were the veg options?   What’s with the frozen veggies? I gave him kudos on the campaign against flavored milk, but I questioned why there were no non-dairy drinks – stuff of that nature.   What I failed to realize until one very interesting episode, is that many people have never even prepared a fresh meal –cooking something in their own kitchen, something not processed.  The episode I am referring to is the one where Jamie is on a crusade to teach 1,000 people in Huntington how to cook on a bet with the DJ.  After a pretty cool cooking flash mob on the Marshall University campus, Jamie takes his cooking lesson to the streets.  In one scene, an older woman cooked up her stir fry and proudly announced that was the first thing she ever cooked.  Wow.  Forget veg options – there are people who have actually never prepared a meal … I assume living their entire lives eating stuff out of cans, boxes, drive-thru or restaurants.    This was an eye-opener to say the least.

As a veg/vegan, I cook for my family most nights. In fact, I bemoan the fact that we have fewer prepared, easy options because of our dietary choices.   FR opened my eyes to how far the consumption of processed, prepared food has really gone in this country (and, as Oliver points out, in Great Britain).   And I know he’s opened the eyes of many others across the nation.

The show ends with Oliver returning to Huntington after a 3-month absence.  He is faced with many concerns including kids dropping out of the school lunch program (opting instead for brown bag lunches filled with processed grub), budget issues and stockpiles of the standard school lunch fare that needs to be consumed – creating a “processed food Friday” program.  A disappointed Oliver tells viewers that “this is not a happy ending” and indeed viewers (and bloggers) are left questioning how successful Oliver really was in Huntington, WV.

I think FR has raised awareness and brought attention to a critical issue: the massive and widespread consumption of nutritionally-devoid, fat, sodium and chemical filled processed foods.  FR shows viewers that it’s really not hard or expensive to make simple meals at home.  There is no longer denying the fact that we are feeding our children some of the worst foods every day as part of the public school system… all in compliance with USDA regulations that leave most of us scratching our heads. Most importantly, people are talking – conversations, awareness … internet blogs, twitter, facebook, an online petition to make school lunches better …momentum. The full impact is yet to be seen but I think these things have the power to lead to change.

As I’ve been blogging, a few months ago, I decided to try a vegan diet.   At the time, I really thought I was going to have a hard time giving up stuff like cheese and whey protein.  About a month later, I realized that the hard part wasn’t so much giving up dairy and egg items but reading labels and educating myself on what’s in all this food I’ve been eating.  Since then, I veganized all my recipes, perfected a vegan hemp shake for my pre-run fuel, purchased vegan cook books and added vegan blogs to my daily reading.

Yesterday, I finally received my copy of Alicia Silverstone’s book The Kind Diet in the mail (after scouring bookstores only to come up empty handed, I ordered it online).   I was intrigued with her book after watching her go on a vegan grocery shopping trip on a recent Oprah show and reading rave book reviews … reviews which I agree with.  I love Silverstone’s writing style.  I learned a few new things regarding the human body’s true capacity of processing meat and I have been introduced to so many new foods.  I highly recommend this read!

Also just today, Jonathan Safran Foer, author of Eating Animals, made another appearance on the Ellen Show.   I love Ellen Degeneres and appreciate the eloquent way in which she and Safran addressed the issue of factory farming and veganism.  She also featured three guests who shared their own experiences in removing animal products from their diets.

sharing the video clip from vegan.com

I had to share this marvelous recipe that my creative vegan friend came up with.  I’ve made this twice for my family and each time they’ve gone back for seconds and even thirds.   Click for the complete recipe:  Vegan Shepherd’s Pie.

the "meat" replacement includes a variety of delicious vegetables. Carrots, parsnips, celery and onion are a hearty combo!

Boil the potatoes as you would for any mashed variety

the potato topping is great with a unique flavor from using dijon mustard and chipotle spice.

hot out of the oven, let it cool a bit before you cut/plate.

I served the pie with a nice green salad.

People sometimes die during long distances races – marathons, half marathons.  It’s sad and scary.  It makes headlines – validate the decision of non-runners not to run and makes runners take pause.  I used to assume that these poor runners had underlying problems that put them at risk.  But recently it seems like there have been more sudden deaths among otherwise healthy and young runners.  These runners are in the headlines more and more… or I’ve become hyper-aware since joining the long distance running crowd – either way, the news certainly does give me (and all runners) something to ponder.

A recent review by the IMMDA (International Marathon Medical Directors) indicates there might be a culprit in our morning drinks, sports gels and energy beverages:  caffeine.

The cases include the following:

• A 33-year-old male running a half-marathon dropped at the 12-mile mark, at 3:10 into his race. The morning of the race, he had drunk two energy drinks and a Starbucks Grande coffee, and used two caffeinated gels. Cardiac catherization revealed a small lesion (less than 20%) but otherwise clean coronaries.

• A 42-year-old woman running a marathon dropped at the 24.5-mile mark, 4:10 into her run. She had drunk two large coffees and had three caffeinated gels. Her cardiac cath also showed clean coronaries.

• A 26-year-old male also running a marathon dropped at the 25.5-mile mark, 3:25 into his run. He had taken two caffeine pills plus coffee the morning of his race, and also had clean arteries on cardiac cath.

(source: Please Limit Caffeine on Race Morning!, Runner’s World, Ask the Running Doctor blog)

Interviewing and examining the habits of otherwise healthy runners who’ve collapsed and been successfully revived, seems to point to a trend in excessive caffeine consumption in many cases.  The current recommendation according to the Runner’s World article is no more than 200 mg of caffeine if you’re headed out for a long run or a race.  200 mg is about 2 cups of coffee.  I know energy gels, chews etc… give the caffeine amount right on the package because those are the ones I normally go for. …I have read the studies lauding the benefits of caffeine for performance athletes and have a typical Pavlovian runner’s reaction – reaching for the caffeinated gel or chew when I am refueling.

While this is not an official research study, (the IMMDA is planning one), I still took a few minutes to examine my caffeine habits.  I usually have a cup of coffee in the morning.  That is about it.  Unless I am running a long distance or racing, in which case I grab the above mentioned caffeinated gel(s) (Clif Shot products are vegan depending on flavor)… each contain about 25 mg of caffeine. So it seems that I usually stay well under 200 mg.  However, I can see how one could easily exceed this amount.   The Running Doctor asked runners to get the word out, so I am.  I am also going to add caffeine free fuel to my long run routines – better safe than sorry.

I wanted to answer the question, “you’re vegan, what do you eat?”  and “aren’t you hungry?” with an example.   A vegan diet does require creativity sometimes.  And as I’ve mentioned, if you want something good, sometimes you just have to make it yourself.  But being vegan is not about deprivation – food is good, it’s healthy and it is filling.  It can be very simple.  With that in mind, I made super healthy, easy and hearty burritos for my family tonight:

fresh ingredients

ingredients:

• Kashi 7 Whole Grain Pilaf
• 1 package of corn (canned or frozen)
• 2 cans of organic vegetarian black beans
• West Soy Seitan – 1 package
• a handful of chopped cilantro
• a couple of cloves of garlic
• a teaspoon or so of chipotle spice (to taste)
• a tablespoon of olive oil
• ¼ of a packet of vegan taco seasoning
• giant tortillas
• vegan gourmet cheese substitute (cheddar flavor).

Optional: salsa, avocado, vegan sour cream – any other stuff you want to stuff into this burrito.

again, you can add anything to this - onion, mushroom... peppers

Cook the Kashi Pilaf as per instructions.  Heat the oil, cook up the minced garlic.  Add the chopped seitan and about a teaspoon of chipotle spice and heat the combo for about 5 minutes.  Add the black beans, corn and pilaf.  Add about ¼ cup of water and the taco seasoning.  Once it’s all simmering, throw the cilantro into the mix.

I like a little fresh salsa, the vegan cheese adds a gooey texture

Assemble your burrito and wrap it up.

yum

eldest son's second vegan burrito

This meal is a hit with my entire family.  My eldest child gobbled one down, asked for another … this is what we eat – we are not hungry.