Paleo Strawberry & Spinach Salad Recipe!

What a crazy week I’ve had so far! I can’t believe tomorrow is already Friday. It’s been a good week for my workouts and running. I’ve been able to run more miles this week and try some new workouts so it’s been a lot of fun.

I was able to set a new PR during last night’s track work out running 4 miles at 7:47 pace! I was dying and don’t think I could keep that up, but it was sure fun to push myself and get a good workout in.

The evenings have been really nice here so I’ve been wanting to stick to only using my BBQ and cooking light along with it. Last night I grilled a steak and paired with it a lovely spinach and strawberry salad. It ended up being one of those salads that is just so good I had to share it with you guys.

Strawberry & Spinach Salad

Strawberry & Spinach Salad

Strawberry & Spinach Salad with apple cider-dijon vinaigrette
1 bunch spinach
4-6 cut strawberries
1/2 avocado, sliced
1/2 sliced and grilled red onion
small handful of toasted sliced almonds
For the Dressing…whisk or blend the following ingredients and drizzle over salad
1/4 cup olive oil
2 Tbsp apple cider vinegar
1 Tbsp dijon mustard
salt & pepper

 

I’m planning on making it again tonight, but adding a little cooked bacon as my protein.

Today’s workout was a circuit of hips, core, and shoulders. It was a quick and fun 45 min work out and was a perfect cross-training day. Tomorrow is an easy 3 mile run with 150 squats for day 17 of the 30 day challenge! I’m running Saturday and am doing The Color Run 5k on Sunday so wanted to keep tomorrow light since I won’t have a dedicated rest day this week.

Advertisements

Paleo Burgers, Running and Leg Circuit work out!

The weather here just keeps on improving and by the end of the week it’s supposed to be in the 80s.. what SEATTE?!

Sunny weather makes me only want to use my BBQ! and even though it’s still isn’t hot out, I would much rather take advantage of the sunny evenings then be stuck in the kitchen.

Last nights dinner was inspired by paleoOMG, I absolutely love her site and reference it daily.

BRING ON… PALEO Chile-Cilantro Burgers with Grilled Pineapple, Red Bell Peppers, Onions, and Avocado Cream with Charred Broccoli and Grilled Chile-Lime Sweet Potato Wedges!

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato - Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

My Ingredients: Organic Beef, Garlic, Cilantro, Pineapple(yes i was too lazy to cut my own), Avocado, Lime, Bell Pepper, Sweet Potato – Not shown: chile powder, salt, pepper, onion powder, garlic powder, olive oil, sriracha, cinnamon, cumin

The finished product, so delicious and so paleo!

The finished product, so delicious and so paleo!

To get my 75 squats done yesterday I decided to break them up and do them in a circuit with other exercises.

25, 20, 15, 10, 5 – leg press (adding weight each round)
15, 15, 15, 15, 15 – assisted barbell squats with 90lbs (75 total!)
10, 10, 10, 10, 10 – barbell deadlifts

I also did a 2nd circuit for calves and abs
50, 40, 30, 20,10 seated incline calf raises, increasing weight each round
25, 25, 25, 25, 25 incline reverse crunches for the first 3 rounds and hanging vertical crunches for the last 2 rounds
and then finished with 5 sets of 15 alternating abductor/adductor machine

Was a quick but deadly 45 min work out and my hips and hamstrings are the most sore.

This morning was a run day so I started with a warm up of 80 squats broken up into 20 different types of squats (narrow, wide, barbell, seated) and then 3 sets of 15 of the abductor/adductor machine and then 4.5 mile run outside with negative splits. Started around 8:50 for the first 2.5 miles and then increased my speed to 7:50 for the last 1.5 miles.

Tomorrow is a busy day. I have my trainer in the morning for strength and then going to a wednesday night track workout (5 x 1000meters alternating between slow and fast) with a 600m recovery jog. I’m hoping to not miss my thursday work out but depending on how sore/tired I am I might just focus on core and stretching on Thursday.

Tonight for dinner my girlfriends and I put together a huge salad bar and mixed our own salads. I forgot how fun it can be to make your own salad. Definitely a good way to turn a borning/healthy salad for dinner into an exciting meal. My salad was a mix of arugula, spinach, chicken, toasted almonds, goat cheese, avocado, boiled egg, roasted red peppers and dried cherries drizzled with garlic oil and balsamic vinegar. So good and still so full! Wish I would have remembered to take pictures.. it was a pretty good set up for a make at home salad bar!

just run

a little training update

I haven’t been able to blog for a few days as I have just been so busy and so tired.

On Saturday, I ran my longest run so far in my training, a total of 22 miles! I was supposed to do 20, but my phone died and I ended up running a little extra. The run was great, I stay hydrated with water and nuun tablets. If you haven’t tried nuun yet they are perfect for hydration on a long run if your body doesn’t handle Gatorade. I personally like them because there is no sugar added and Gatorade seems to always give me a headache and make me nauseous. I ate 3 dates towards the last 6 miles and was exactly what I needed to get me through. It’s nice having a better idea of what I’ll need come race day. The only thing I’m nervous about is the mental challenge of the last 6 miles. Once I knew I was close to being done, I zoned in on how bad my body hurt, from my toes to my legs to my core, to my back. It seemed like every part of my body hurt and I just wanted to quit. I’m hoping the energy of the crowd at the marathon will help get me through those last few miles.

After the 20 miler, I had decided I really needed to focus on strengthening my core this week as that was my weakest element during the long run. Monday, I focused on strength training. Tuesday, I did cxworks class, Wednesday, a 4 mile run for speed, Thursday, I did cxworks class again and then stayed for the new les mils grit work out. I was going to go for a run after cx, but so happy I chose to stay for grit. I never done it before and I’m here to say I highly recommend!

If your gym offers any les mils classes, I highly recommend giving them try. I’ve been doing bodypump for about a year and it’s great a great full body workout. I started doing cxworks about 6 months ago when they started offering it at my gym. it’s a 30 min core work out, which not only gives you the abs you want, but it really helps with posture, mobility and strength. Today was my first time ever doing grits, which is a 30 min high intensity work out. At my gym it’s an up charge, but it’s so worth it. I worked my cardio harder in that 30 mins than I would have in a 6 mile run. For those of you participating in the 30 mins of fitness a day, the cxworks class or the grits class would be an awesome way to get your 30 mins of fitness in. I’m going to do it again tomorrow, I think the high intensity training is the perfect missing link to what I needed for my marathon training. Between this class and the cxworks, my long runs should be a lot stronger. I’m running a half marathon on Saturday for my training run and I plan to do it for time. Hopefully these classes will help improve my time.

Sorry for the rambling of all my fitness, I’m just so passionate about exercise and as I get closer to the marathon I’m learning the type of training I’m needing and hoping by sharing it’ll help you as well.

All this fitness talk, makes me hungry. Here’s a recipe of the short ribs I made:

Tomato-Balsamic Glazed Short Ribs (Slowcooker)
2-3lbs short rib
4 smashed garlic cloves
1 can tomato sauce
4 Dates
1/2 cup balsamic vingar
season and brown the meat and put all ingredients in slow cooker for 6 hours on low. I ate them with cauliflower mashed potatoes and sautéed carrots and celery.
a note about the seasoning: could just do salt and pepper, I decided to make my own spice blend with salt, pepper, cinnamon, sage, rosemary and paprika

Some Recipes for you.

Again, I need to be reminded that when I cook I should take photos! Without photos you guys don’t have a visual of what it looked like and I know when I look at post I love seeing photos along with the recipes. Please forgive me… I’ll keep reminding myself.

Just to be honest.. these paleo treats were delicious, but it triggered the sugar demons and now all I do is crave sweets after a meal. It’s better at night, but during the day after lunch the last 2 days I just want a cookie. I hate the feeling, I hate cravings. I want to feel satisfied from lunch without the want of something sweet. So make at your own risk, but don’t feel to guilty about eating them as they aren’t too bad for you, just watch the approaching sugar demon that wants to add all sorts of processed sugars back in your life.

Blueberry-Strawberry Crumble
2 pints blueberries
1 pint strawberries
1 lemon
1 cup almond flour
1/4 cup chopped walnuts
1/4 cup melted coconut flour
1 tsp cinnamon
2 tbsp organic syrup

1. In baking dish, add blueberries, chopped strawberries and juice from one lemon. Mix to coat all the berries
2. In mixing bowl, add the rest of the ingredients and stir well
3. cover berries with almond mixture and bake at 375 for 40 mins.
4. I enjoyed this with breakfast, instead of as dessert.

Flourless Zucchini Brownies
1 cup almond butter
1 1/2 cup grated and chopped zucchini
1/3 cup honey – raw preferrably if you have it
1 egg
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nut meg
2 tbsp unsweetened dark chocolate powder
1 cup vegan chocolate chips

1. combine all ingredents and mix well
2. pour into greased glass baking dish
3. bake 40 mins at 350

Cinnamon Apple Pork Tenderloin (slowcooker)
6 apples, sliced
cinnamon, nutmeg, clove, chile spice
1 pork tenderloin about 2lbs
salt and pepper
drizzle of honey (optional and not whole30 approved)

1. Layer the bottom of the slowcooker with apple slices, add mixed spices ( i just eyeballed this)
2. season pork tenderloin with salt and pepper
3. cut pork in half and layer with sliced apples
4. cover pork with remaining apples, add mixed spices and drizzle of honey
5. cook at high heat for 5 hours
6. the best pork ever! been eating it all week with salads and veggies

Zucchini and Sweet Potato Hash (my favorite breakfast right now and whole30 approved)
1 zucchini shredded
1 sweet potato shredded
1/2 chopped onion
1/2 lb ground sausage or bacon
2 eggs
cinnamon, chile powder, salt and pepper
1 tbsp coconut oil or fat

1. heat large skillet with coconut oil or cooking fat
2. add onions, zucchini and sweet potato and cook for a few mins
3. add ground sausage, cinnamon, chile powder, salt and pepper
4. fry 2 eggs and place on top of cooked hash
5. enjoy this delicious breakfast. I’ve had it with sausage, and bacon, the addition of mushrooms and spinach and it has been so good. and the possibilities are endless. Shredding the sweet potatoes and zucchini makes it feel like your eating hashbrowns. Hashbrowns and runny eggs happen to be my favorite!

On the menu for this weekend:
1. slowcooker short ribs 2. chicken curry 3. sweet potato hash 4. zucchini “pasta”
would also like to make more pesto, mayo, tuna salad lettuce wraps for lunch.

day 24, 30 day challenge and recipes!

From my last STAY CALM post, I think I did pretty well. I had fun with my dad on Friday night with dinner and the theatre, but I was shocked as someone who loves to eat out (normally) how uncomfortable I was not knowing for sure how they cooked my food. They assured me it was whole30 approved, but I’ve noticed through this process how much I like cooking my own food and knowing exactly what’s going in it.

Saturday’s long run was hard. I ended up doing 16 miles. Mile 14-16 was the hardest 2 miles so far. Everything hurt, from my core to my feet. I think a quarter of that is mental since I knew I was almost done and I wanted to be done so badly! I shopped at whole foods after my run, first time shopping at whole foods, what a treat! I probably spent over an hour there just looking for fun stuff I could have. I bought all my organic grass fed meats and organic veggies plus a few other things I’ve had a hard time finding at regular stores. I put a salad together to bring to the gorge along with some roasted turkey breast. Side note: JASON MRAZ IS BEAUTIFUL AND I LOVE HIM.

Sunday’s baby shower went well, I made sure I ate before I went and my friend that was hosting the party had called me the night before asking what I could have and made sure she had a few things whole30 approved which I thought was so sweet of her.

I made a roast and a quiche on Sunday that has been my meals for breakfast and lunch all week. Such a good idea to meal plan ahead like that. Has made my week days really easy and nice to only thing about what I’m going to make for dinner.

I decided to join Kate’s 30 day fitness challenge. Which I pretty much have already been doing, but on my rest days I’m going to do active recovery for 30 mins instead of doing nothing. I’m going to officially start on 10/4 the day my whole30 is done and not coincidentally it will end the day of the marathon. My week so far has consisted of hot yoga, strength training for my legs, and two 6 miles runs. I need to get another 4 miles in this week before my long run on Saturday. I’m hoping to do that tonight and then upper body strength training tomorrow.

I have to share my recipes for both the roast and the quiche because they were just too good not to share.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The roast is super simple.

INGREDIENTS:
Beef Roast
6 Carrots
4 Celery
1 Onion
2 Sweet potato
1 Canned Fire Roasted Tomatoes
1 Canned Stewed Tomatoes
1 cup, maybe a little more Chicken Broth
2 Tbsp Coconut oil

Season meat with salt and pepper and brown in cast iron skillet with 2 tablespoons coconut oil.
Chop all veggies into chunks and throw all ingredients in slow cooker. Set to high for 8 hours and done!

Sweet and Savory Quiche.I made my own version of Kate’s quiche, taking advice from her and it starts with food.

1 tbsp coconut oil
1lb ground sausage
1 green pepper, diced
1 bunch asparagus, chopped
1/2 onion, diced
Handful of mushrooms, chopped
2 large handfuls of spinach chopped
1 large heirloom tomato, chopped
Bunch green onions, diced
9 eggs
Cinnamon
Unsweetned cocoa powder
Chile powder
Cayenne pepper
Salt & Pepper

Ground the sausage with the coconut oil and add the onion, green pepper, mushrooms and asparagus, sauté for a few mins until all mixed together and slightly cooked.
Mix eggs with all spices, I didn’t measure but I used more cinnamon, chile pepper and salt and just a dash of the other ingredients. Once whisked add the ground sausage and veggies to the eggs.
Grease 9×13 pan with coconut oil and add egg mixture, sprinkle on top spinach, tomatoes and green onion. Did not mix together.
Bake at 375 for 45 mins

Both of those items were perfect portions for breakfast and lunch Sunday through Friday. My dinners this week have looked like this..
Monday: Balsamic Glazed Chicken Breast with Spinach, Sundried Tomatoes, Artichoke and Mushrooms
Tuesday: Lemon-Herb Butter Baked Chicken Thighs with Roasted tomatoes, asparagus, broccoli and onion
Wednesday: Leftovers from Monday Night

6 more days of whole30
40 more days until the NYC marathon

Enjoy your Thursday!