Don’t forget to update your google readers and bookmarks!!
The Runner’s Kitchen can now be found at www.runnerskitchen.com
Hello Runner’s Kitchen readers,
Today is a BIG day - I took the plunge and the blog is now self-hosted with a new (easier to remember) domain name – www.runnerskitchen.com!
Oh! And since I won’t be posting on this site anymore, remember to update your bookmarks and google readers – there’s a subscribe button in the top right corner of the new site that will help you sign up. If you use google reader – remember that www.runnerskitchen.com is the new URL to subscribe to. You wouldn’t want to miss any important updates, would you?
See you soon!
My week went by fast, but I am so ready for the weekend!
After Thursday night’s 10 mile run, I decided it would be best to sleep in a little on Friday and plan for a p.m. gym visit. My day started off simply: coffee, Nature’s Path instant oatmeal (made with skim), and a banana.
Lunch was a leftovers re-mix: lentils, 1/2 sweet potato, melted mozzarella cheese, and hot sauce. I heated up everything for 2 minutes and then mixed in a big handful of arugula. All of the flavors melded together quite nicely :-)
I managed to fit in a brisk 15 minute walk at lunchtime….I sat at my desk for 10+ hours yesterday and I could NOT do that again today. I needed some sunshine!
Afternoon snackeroos were decaf cappuccino and another honest foods baked granola bar. I love the ingredient list on these bars: oats, almond butter, dried cranberries, pumpkin seeds, etc. So good! I can’t wait to try all of the flavors. The variety I had yesterday was pretty good – it had a decidedly almond flavor.
I was feeling kind of brain-fried when I finally left work, so I wasn’t in the best of spirits when I arrived at the gym. I thought about packing it in and going home, but I know that I always feel better after a sweaty workout so I stuck it out. I warmed up on the elliptical for 10 minutes and then took a 45 minute cycling class. This instructor was nowhere near as fun as the guy who teaches my Tuesday a.m. class., but all-in-all it was a good workout and I felt better afterward.
I stopped at Whole Foods on my way home and decided that I needed a little snack from the salad bar – a small container of spinach salad with lemon pepper tofu.
And then when I got home, I heated up some lentils with hot sauce (that’s the last of the lentils, I promise!) and a veggie burger with hummus on a whole wheat sandwich thin. And there wasn’t a simple carbohydrate in sight ;-)
I experienced some internet problems that caused me to freak out put a damper on my to-do list, so I decided to unwind with a book + early bedtime. But before I hit the sheets, I needed a snack: Oikos plain greek yogurt with a Tbs almond butter and 1/2 crushed Kashi granola bar.
Things are looking up today – the internet issues are solved, I’m about to head out the door for a run, and I have a fun afternoon + evening planned with one of my best friends from high school. Happy Weekend!
What if you’re a runner, but can’t tolerate pasta? No worries, there are other options.
Question: Are you a pasta lover? Or do you prefer to get your carbs in other ways? I don’t really like pasta, but thankfully I DO love potatoes, bread, and oatmeal. Yay, carbs!
First and most importantly, Happy Friday!
Secondly, thank you for all the kind and supportive comments yesterday. Hearing from readers and knowing that my running and cooking adventures provide inspiration is why I write this blog! It should be noted that the author of yesterday’s email did apologize, however I received another not-so-nice email when they realized I discussed the issue on my blog. All I can say to that is…Oh well! I use this blog as way to discuss issues that affect my quest for a healthy lifestyle and I think yesterday’s blog post was beneficial for me in that respect.
My daily eats and running mileage have been MIA lately, so prepare for a monster recap! I’ve tried to keep it balanced :-)
I woke up feeling wayyyy tired on Wednesday morning and kind of headache-y, so instead of running right away, I hydrated (decaf coffee and water!) and ate breakfast first.
I made a delightful bowl of oats:
After waiting awhile for digestion (and downloading the new Jay-Z/Alicia Keys song..) I was ready for my run! The weather was brisk (50 degrees), but sunny so I wore shorts and a long sleeve shirt. 90% of me was comfortable, but my hands get cold no matter what!
I was feeling quite sluggish for most of this run, but my legs finally perked up around the 5 mile mark. I finished the 8 miles in about 1 hour and 12 minutes (9:00 per mile pace). After a quick shower and change, it was off to work!
My tum was feelin’ a little off (I think I might be getting a cold), so lunch was a little lighter than usual:
And a vita muffin + cappuccino for a snackeroo (do you like that word? I think I made it up!):
Worked, worked, worked throughout the afternoon and then came home for an easy dinner: apple cider, Campbell’s Selects onion soup with lentils, and a whole wheat sandwich thin with arugula and mozzarella cheese.
Andddddd I was still hungry. I got a new container of hummus (Sabra’s greek olive – LOVE) and was going to have it with some pita chips, but then I decided that another sandwich thin would be a better option. More whole grains and fiber!
I finished up some work on the computer, chatted on the phone, and finished the night off with half of this lil’ guy: a Trader Joe’s PB&J bar! This brilliant creation featured milk and dark chocolates, raspberry jam, peanut butter, and crushed potato chips (!!). And while this is definitely a treat, 1/2 the bar only had 150 cals, 4 grams of fiber (not shabby!), and 3 grams of protein. Plus a lil calcium and iron. Sweet :-)
I woke up feeling a little under the weather yesterday, so an early a.m. gym visit was just NOT going to happen. Instead I spent some time in bed reading emails and catching up on google reader.
And then off to work for me! I’m running low on fruits and veggies in the kitchen, so breakfast was two bananas and a packet of Nature’s Path Flax Plus instant oatmeal made with 1/2 water, 1/2 skim milk. This oatmeal presentation wasn’t nearly as beautiful as yesterday, but you get the idea…
Lunch was another sweet potato with lentils, mozzarella cheese, and hot sauce. I know this is boring, but it’s so quick and delicious! I heated everything up in the microwave for about 90 seconds to get the cheese melty :-)
Afternoon energy: decaf cappuccino and a vita muffin top.
Things got pretty crazy in the office around 4:30pm and the next few hours were go-go-go. I had a plain whole wheat Arnold sandwich thin sometime around 5:30pm. Too busy to snap a picture, so this stock photo will have to do:
I really like these sandwich thins. They’re perfect for all sorts of sammies – pb & j, hummus & veggies, deli meat, etc. Or you could top with tomato sauce and mozzarella and make a mini pizza!
I left the office a little before 8pm and was feeling hungrryyy, I debated going straight home, but instead I had a snack in the elevator, and headed directly to my gym. I’ve found that if I don’t allow myself any internal debate (and just GO to the gym or a run), I’m much more likely to get it done. So I snacked on an Honest Foods cranberry lemon zest bar (oh my goodness, so delicious!) and was on the treadmill 15 minutes later.
Must have been the energizing carbs, protein, fat, and fiber in my snack – I ran 10 miles in about 1 hour and 28 minutes (yes, all on the treadmill). I originally planned on going to a road workout with my track club, but due to the late night in the office, that didn’t pan out. By the time I was free to go running, it was dark and I would be by myself, so I made the decision that the ‘mill would be safer (although more boring).
“Dinner” was rather late, but yum. I had about a cup of plain, non-fat Oikos greek yogurt left in the big tub, so I mixed in about 1.5 Tbs of almond butter, a chopped apple, a dollop of pumpkin butter, and some pecans for a garnish. I think that mixing the nut butter thoroughly through out the yogurt really put this flavor combo over the top.
Clickety-clack went my keyboard into the night – a little bit before 1am I toasted up 1/2 a whole wheat sandwich thin and slathered it with Sabra’s greek olive hummus.
Finally, finally, I finished up all I needed to do and hit the sheets. Phew, what a day. Thank goodness it’s almost the weekend!
Don’t have time for a gym visit – Check out these 5 Fun Ways to Workout at Home.
We all get in grumpy moods sometimes, but according to a recent study it can actually be GOOD for us. Interesting…
Question: What’s your strategy for fitting in exercise to a busy work/school/social life schedule? Do you wake up at 5am to run? Take a walk during your lunch break?
Well, I hope your Thursday is off to a better start than mine! I normally try to stay pretty positive on the blog, but I received a very upsetting email today. I had contacted someone regarding a volunteer opportunity and in response, I received this email:
It’s [Name Withheld], on the committee of [Name Withheld] NYC. I clicked on your blog and read all the things you ate on Tues. I’m sorry to say from a nutritionist’s point of view, you consumed way too many simple carbs. In fact that kind of eating sets you up for high triglycerides, low HDL cholesterol and brings you closer to type 2 diabetes. I am a holistic and clinical nutritionist and work with over 200 patients now of which 92% eat that way and I’m sorry to say are all in the category of type 2 DM or pre-DM simply due to the overload of simple carbs.
If you’d like more in-depth info on better nutrition, don’t hesitate to contact me.
Wishing you wellness always,
[Name Withheld] Holistic & Clinical Nutritionist
I understand that this person was just trying to be helpful (I think?), but there are a few reasons why I think the email was out of line:
I was pretty riled up after I read this email and perhaps I should have brushed it off and forgotten about it. But I write a food and running blog and I felt like this email was a personal attack on me and everything I stand for. What kind of “healthy living blogger” would I be if I was demonstrating behaviors that were leading directly to diabetes and bad cholesterol levels? After some time to cool down and think things through, I decided I needed to address the email and the issue on the blog.
I know that I don’t have the perfect diet (does anyone??), I probably eat too many cookies and maybe not enough protein. But I’m a busy 25-year-old trying to juggle a full-time office job, part-time writing gigs, a blog, a passion for running, cycling, and yoga, and a social life. The purpose of my blog is to show people what a healthy balance can look like (and to provide running inspiration!). To me, this means that while I did have dried fruit, a few pieces of candy, and a pb& j cookie on Tuesday (simple sugars!), I also consumed greek yogurt, whole grain cereal, whole wheat bread, hummus, part skim mozzarella, lentils, arugula, apples, sweet potatoes, and peanut butter. Additionally, I exercise quite a bit (40+ miles of running last week plus spin and yoga classes), so I need those simple carbs for quick burning energy.
The amount of calories, carbs, protein, fat, sugar, and exercise in my life might not work for you. It would be impossible for me to say: “If you eat exactly what I do, you’ll have lots of energy, be in great health, want to run 40 miles a week, etc. etc.” I’ve said it before – I am not a registered dietician or an expert of any sort. I’m just a girl who likes to run and eat good food!
What I’ve been doing for the past 25 years seems to have been working for me – I recently had blood work done and everything came out A-OK (with the exception of some borderline low iron levels). I don’t have high blood pressure, high blood sugar, or bad cholesterol. I’m at a healthy weight for my height and frame and I have enough energy to do the things I love to do. And if I eat a little too much sugar, so what? I’m only human.
I’m not going to dwell on this incident, I’m pretty sure it was a misunderstanding. However, I thought it was a good opportunity to discuss the criticism that often comes along with how we eat. Whether it’s a well-meaning family member pushing another piece of pie because you’re “too skinny” or a friend who suggests you cut back on the nachos at happy hour, people are always going to comment on what you’re eating. Eating is something we all do 3+ times per day and it’s obviously a topic we like to think about, write about, talk about – how else can you explain the enormous popularity of foodie and fitness blogs?
But when does this interest become too personal? And who is qualified to make dietary suggestions?
Has anyone ever criticized your diet? How did you respond?
Good morning! Check out my latest contribution to the Running Shorts column on True/Slant – Alternative Sports Medicine. If you’re struggling with aches and pains, make sure you know all of your options.
Yesterday was an early one, but getting up with the sun was worth it – I love my Tuesday morning spin class! I started off with 1/2 decaf coffee and a few pieces of dried fruit.
After a fun 45 minute cycling session, I did some strength training (not my fav, but necessary):
And then 20 minutes on the elliptical to read Marie Claire magazine cooldown.
Breakfast was vanilla greek yogurt with PB2 mixed in, a lazy girl’s baked apple, and a vita muffin.
My “lazy girl’s baked apple” was just a sliced Macoun apple, drizzled with maple syrup and cinnamon, and microwaved for 2 minutes. So easy to make, but it feels so much more special than a regular ol’ apple.
Mid-morning snack: Heritage grain flakes and 2% milk.
Lunch was a cup of Campbell’s Select french onion soup and a hummus, arugula, and mozzarella sandwich on a whole wheat flat bread. I was pleasantly surprised by this soup – very rich and flavorful and no “canned soup” taste.
And then some leftover Halloween candy to power me through the rest of the afternoon…
After I left the office I headed to my local polling place to vote. Yay, civic duty! And then returned to my apartment for dinner and a few hours of writing, emailing, and blog work. I think I stared at a computer screen for 14+ hours yesterday – yikes!
Dinner was a repeat of Monday – 1/2 baked sweet potato, lentils, lots of mozzarella cheese, and hot sauce. Oh, and some leftover apple cider!
I resisted the new Mad Men DVD sitting on my desk (must.respond.to.emails), but I could not resist the call of Katie’s homemade pb & j bars sitting in my fridge. I warmed one up in the microwave and added a big dollop of greek yogurt (tastes like whipped cream!)
I may have eaten another pb & j bar around 1am. It was a long night…
Hungry for a sandwich? How about generous scoops of quinoa and hummus rolled in a blistered naan along with pickled vegetables, sauerkraut and tangy yogurt? Yes, please! Read more about these drool-worthy sandwiches on the NY Times.
Get the 411 on dried fruit – FYI yogurt covered raisins are NOT your best option.
Is there a connection between processed foods and depression? The BBC reports on a study that says yes.
A new study suggests that yoga is very beneficial for women being treated for eating disorders. Yay, yoga!
Question: What’s your “power snack” to get you through a late night of homework/work?
Most people would think I’m crazy. I returned home from work around 7:30pm last night and ended up spending nearly 4 hours in the kitchen. And I really enjoyed it! Ever since I received my shipment of fun cookbooks last week (thanks again Matt!), I’ve been thinking about what I wanted to make first. I love making jams and jellies, but somehow never got around to it this summer. While flipping through The Joy of Jam, Jellies, and Other Sweet Preserves I saw a chapter dedicated to fall’s most abundant fruit – the apple! I really enjoyed browsing through the cookbook. There were many helpful hints and tips for beginner canners and best of all – the recipes do not require commercial pectin! I’m not a big fan of store-bought pectin because it can be expensive and I think you can make better jam without it.
I already had most of the ingredients for apple butter on hand and I own canning utensils, so I was ready to roll. Some 25-year-olds collect designer handbags and shoes. I prefer mason jars.
Before I embarked on my adventure in preserving, I prepared a quick dinner. I cooked a pot of lentils, baked up a garnet yam, and mixed the two together with mozzarella cheese and hot sauce. A little random, but filling and delicious!
And then the apple butter project began!
I selected the low-sugar apple butter recipe which uses apple cider to replace much of the refined sugar. I also made a few alternations to the original recipe based on the ingredients/equipment that I had on hand. If you’re new to canning, you should probably follow the recipe instructions exactly, otherwise all sorts of problems could arise. Preserving and canning can be tricky. If your mixture doesn’t contain the correct amount of pectin, the jelly or jam could fail to gel. If your vegetables or fruits aren’t acidic enough, the jar contents could spoil too soon. And if you’d don’t properly process the mason jars, a seal won’t form (no seal = short shelf life). Luckily for me apples have a lot of natural pectin, so I wasn’t too worried about the apple butter coming together.
Megan’s version of Low Sugar Apple Butter
I washed all of the jars, lids, and rings in hot soapy water and prepared the apples by washing and slicing them (don’t peel the apples!).
Question: What’s your favorite type of jam or jelly? Have you ever made your own?