Day Three Detox Review

It's Thursday!  Holy moly, the time flies.  This is my last week home before school starts and I am trying to make the most of it.  

Yesterday was day three of my little detox and I have to say, I am not feeling so well...but I will get to that part later.  Here's how the day started:

I knew I would be away from home yesterday morning, so I packed myself a little snack bag to munch on.  The nice thing about this detox plan is that I can snack all day long on fruits and vegetables because my meals aren't large.  What was in the bag? A container of celery and almond butter, a peach {which I ate later for lunch}, almonds, and some strawberries.

Menu up until my run:

7:00 AM - lemon water 
7:30 AM - detox herbal tea
8:30 AM - whey protein smoothie with strawberries, blueberries and spinach
10:00 AM - celery with a tad of almond butter and some more strawberries {eaten in the car}
1:00 PM - Leftover quinoa and a peach
  

3:30 PM - Handful of raw almonds

In the early evening, I decided to meet a local cross-country team for their 5:00 PM practice, since...as we all know...it's better to run with people.  I arrived at practice feeling a little tired, but I decided to run with the 6.5 mile group.  We started out at 8:00 pace for the first mile, and then increasingly got faster to  {~7:30 pace -- my normal pace for an easy run}.  About two miles in, my body started to shut down.  I became so sluggish that I needed to stop several times just to catch my breathe and gather enough strength and energy to carry on.  The last mile was a walk/run and I just wanted it to end. ASAP.  It was terrible.  At that moment, I decided that if I was going to put in the mileage, I needed to feed my body with more food.  

For dinner, I still kept my diet light.  We went out to eat and I ordered a fresh mozzarella, tomato and mixed green salad with balsamic vinaigrette with an unsweetened iced tea.  While it was still all fresh ingredients, I allowed myself some dairy.  I didn't order a glass of wine, nor did I have dessert...so I was still trying to stick with the plan to a degree.  

So in the end, I am still going to continue an even {more} modified version of this detox and here's what I am going to do.  I will continue with no sugar, soy, gluten, salt, caffeine and alcohol.  For breakfast, I will still drink the lemon water and then I will have my normal Greek yogurt with berries.  As for carbs, I need them in order to perform...but I will still stick with the brown rice, quinoa, and other grains that I normally eat.  The way I see it, everything can be modified, right?  I am not a quitter and I don't want to quit this, but a few modifications will only help my body be better overall.  

Our friend Jim stopped by last night and brought me these chips to try, in light of my gluten-free diet.  He knew of my detox and thought I would like to try them.  They are amazingly delicious!  He picked them up at my Wegman's.  Yum!  

A few caramel flavor chips made a tasty dessert.  

On another note, Willsey is so needy.  He follows me around the house all day long like it's his job, and he needs to be in the know at all times.  When I am working on my computer, he insists that I have one hand on him.  I guess it's a Golden Retriever thing...!  Love him!   

Ok, I am about to head out the door for an easy run {I'm thinking 3ish}.  After last night's disaster, plus the soreness I have from Dr. Gilroy's active release technique {ART} on my hips, I'm hurting.  A nice, easy, short run will feel good right about now and I'll be sure to let you know how it goes.  Have a great day!

        

Mango and Peach Salsa with Grilled Chicken

Hi Guys!  How are you today? 

Yesterday, I posted about using the fresh ingredients that are produced in the summer.  One of the meals that I planned to make this week was using the two delicious, ripe mangoes that I found at the store.  When I cut them, they were juicy and sweet and just absolutely sinful. 

Mango and Peach Salsa with Grilled Chicken 

Ingredients:
2 ripe mangoes, diced
2 ripe peaches, diced
1/2 medium red onion, diced {about 1/2 cup}
1/2 Jalapeno pepper, seeded and chopped {use a whole one for more heat}
1/2 cup chopped cilantro 
2 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon pepper
Zest and juice of 1 lime

Combine all of the above ingredients in a medium-sized bowl.  Adjust seasonings to your taste.  Initially, I wasn't going to add the peaches, but I thought the salsa needed a little something extra.  The slight tartness of the peaches and lime combined with the sweetness of the mangoes makes this salsa divine.  It is also great served with tortilla chips!

Salsa can be made using just about any fresh ingredients you have on hand..tomatoes, fruits, peppers {both roasted or not}, etc.  I like to top my grilled meats with homemade fresh salsas to give them extra flavor.  Today for lunch, Fred and I finished the rest of the salsa with a few chips beside our sandwiches.  It was just as good the next day. 

As for running, I got in 5 miles this morning.  I don't know about you, but the humidity is killing me!  The last few days, I just haven't felt myself on my runs and I am wondering if it is the thick air that is causing my issue.  Oh well, at least I got myself out there.  Tonight I am meeting Jesse and a few other runners to film some short video clips of local running hot spots.  He has mapped out seven spots for us to test out.  These video clips will be posted on the Moravian College website for prospective recruits to view all of the cool places to run here in the Lehigh Valley.  It should be a good time!  

What ingredients do you like to use in your homemade salsas?

Enjoy!  


  

Inspired by Fresh Ingredients

7 miles. Done.  I love running in the morning and getting it out of the way because it's a great way to start my day.  On my run this morning, I decided to incorporate some more hills, grass and trails.  It was a nice change of pace from my flatter, more road-type courses, and I also wanted to explore a bit.  I covered areas that I haven't been in a while, like the Monocacy Park course where we used to do intervals in college.  With the alumni meet coming up in a few weeks, I wanted to get a little grass running in before I ran a cross-country course.  The grass kind of slowed me down a bit, as well as the rolling hills, but in the end...I had a solid seven under my belt.   

As for today's post, it was inspired by the lovely fruits and veggies that are available in the summer.  Some of them are from the produce stand just around the corner from my home, and some are from Wegman's...my favorite grocery store in the whole wide world.  Come summer, my menus always tend to lean heavy on the colorful side...bright tomatoes, green and yellow squash, salads tossed with vibrant and crispy vegetables, and much more.  The girls know, lunch isn't complete without a fruit and a veggie, so they don't even argue anymore.  

Here's what I am thinking for the week:

Bunless burgers with an Heirloom tomato, fresh mozzarella cheese and basil salad using these...

Heirloom tomatoes are rich in color and flavor.  I love all of the hues in this bowl...reds, yellows, and oranges.  Can you just imagine them in a salad tossed with a light vinaigrette?  
 
My basil is looking might fine too...

Also on the menu for this week, Marinated chicken breasts topped with a Mango, Cilantro and Jalapeno Salsa using these...

I'm thinking that a light, lime dressing will be the perfect touch for this combination.  Another find at the stand were these fresh flowers.  I couldn't resist!

And last night, I marinated pork tenderloin in a homemade concoction of olive oil, rice wine vinegar, OJ, garlic, soy sauce and lime juice.  On the side, I tried Giada's Quinoa Pilaf.    

It was simple and delicious.  I can't wait to dig in to all of the freshness to create healthy and satisfying meals for me and my family.   

What's for dinner this week at your house? 

Have a great day!

No-Bake Peanut Butter Rice Cereal Treats + 6 Miles

Good morning...TGIF! 

It has been a whirlwind week and I think I am just about ready for my garage sale tomorrow.  If you've never had one, they are a ton of work!  But for me, the sale gives me the incentive to clean out closets and get rid of stuff that I don't wear or need anymore.  My rule of thumb is: If I haven't used/worn it in a year or more, then it needs to go.  

Last night, I went to Carrie's Yoga Flow Level 2/3 Class over at The Yoga Loft of Bethlehem.  In my opinion, I have never worked harder at a yoga class as I did last night.  We did a ton of one-legged vinyasas, which incorporated lots of hamstring stretching and balancing.  I felt amazing when finished and my tight hamstrings were thanking me.  

As for running, I'm still alternating longer runs with shorter runs while I build up my mileage again.  Since I took off yesterday, I decided to sneak an extra mile in this morning's run for a total of 6! 

My pace was around 8:20ish for the first mile and then sub-8:00s after that.  For some reason, the watch didn't register my final mile time.  Does anyone else have issues with their GPS watches like that?  The Achilles has been holding up just fine, and I'm using pain as my judge.  

As for today's post, my kids have been asking for Rice Krispie treats lately, so I thought I would come up with a simple, no-bake recipe using healthier ingredients.  Here's a hint of what I used:

No-Bake Peanut Butter Rice Cereal Treats


Ingredients:
1 1/2 cups peanut butter
1/3 cup brown rice syrup
3 1/2 cups crispy brown rice cereal
1 tablespoon chia seeds
1 tablespoon ground flaxseed meal
1 tablespoon water {if needed}
1/2 cup dark chocolate chips, melted {optional}

1.  In a medium sauce pan, heat peanut butter and brown rice syrup over medium heat.  

2.  Stir in the chia seeds, flaxseed and the tablespoon of water {if needed}.  

3.  Remove from heat and stir in the cereal until combined.

4.  Using a cookie scoop, place equal-sized portions of the mixture on a parchment paper-lined cookie sheet. 

5.  Spread melted chocolate over the tops {optional, but highly recommended}. 

6.  Allow to set in the refrigerator for 20-30 minutes and remove.  Store treats in an air-tight container.  

The verdict? My family thinks they are delicious!  It's a healthy alternative to the traditional peanut butter Rice Krispie treats made with marshmallow and butter.  Plus, they didn't even realize that chia seeds and flaxseeds were  incorporated into the mix.  I think they're pretty good myself!

Do you have any tricks for making recipes healthier, while still maintaining taste?  

Enjoy your Friday!

Tracy 

Bunless Burgers and Sweet Cabbage Saute.

After full day of school, a five-mile run, and picking my daughter up at dance, last night I needed a quick and healthy meal to feed my family within minutes.  My fridge already contained some lean ground beef and a head of cabbage, so I decided to create a meal using a few of the ingredients I had on hand. 

On the menu:

Bunless Burgers with Smoked Gouda

Sauteed Cabbage and Onions

Steamed Green Beans

Recipe for the Cabbage:

1 onion, cut in half and then thinly sliced {I used a red onion}

1 head of cabbage, sliced very thin

1 apple, peeled and thinly sliced

1 tablespoon unsalted butter
1 tablespoon extra virgin olive oil

1 teaspoon Kosher salt

¼ teaspoon pepper

Splash of apple cider vinegar

Water as needed

Heat oil and melt butter in a large frying pan.  Saute apple and onion until tender, about 5 - 8 minutes.   

Add cabbage, salt and pepper and sauté until soft, approximately 15 - 20 minutes.   

Serve warm. 

I didn’t want to buy a whole pack of rolls for the burgers, so I dressed up the meat with some cubed smoked Gouda cheese, onion, Worcestershire sauce, garlic, salt and pepper.   

Then, Fred used his magic and grilled them to perfection. 

Of course we had to have some “green” thrown into our meal, so I simply steamed some green beans and our dinner was complete.  

This picture doesn't do the meal much justice, but it sure was good!  Delish!

Sometimes the simplest meals can come together in a flash and they are often mighty tasty too!

Have a great Wednesday!

Tracy

 

Go Healthy at Convenience Stores.

My friend {Lauretta} inspired this post because yesterday she tweeted about an article from our local newspaper, The Express-Times:
  
Three Minute Meals

The story tells about one man’s pull-together {3 minute} meal from items bought at Wawa.   

On his list:

• StarKist Lunch To-Go chunk light tuna in water ($2.15)
• Kraft macaroni and cheese original flavor microwavable dinner ($1.39)
• Keebler Grab n' Go Cheez-It (99 cents)
• Texas Pete Hot Sauce (condiments)

His creation: Spicy Tuna Casserole

All very interesting, I know.  But I got to thinking…

What are some healthy, more favorable choices that can be made at convenience stores?  Wawa {my fav} is one store in particular, that makes healthy munching an easy task.  They have a whole section dedicated to salads, fruits, yogurts, wraps, and cheese/cracker meals. 

I also like how some chains {Wawa and Sheetz} have made-to-order sandwiches.  My husband came home the other day and told me all about Wawa’s new {7 grams of fat and under} sandwiches.  Apparently, when creating a sandwich, the computer only allows you to choose healthy options such as veggies, turkey, vinegar, spices, etc.  Gone are the cheeses, greasy meats and mayo from that menu!  

 

Last night I ordered a delicious six-inch smoked turkey hoagie on a whole wheat roll with lettuce, pickles, cheese, oregano and vinegar.  For a meal on the go, it was mighty tasty...and healthy!

The next time you wander into a convenience store for a snack, remember, there are ways around the calorie-laden goodies.  A little creativity and some common sense can keep you on the right track of healthy eating.  

Have a great Thursday!

Tracy

Perfect Protein Bars.

I thought I would post about a few of my favorite types of protein bars.  Since my schedule is hectic and I am usually on the go, I always have some type of protein bar in my bag or in my desk drawer at school. 

My first choice is the Luna Protein bar.  It comes in a variety of flavors that are yummy for the tummy, but it is also nutritious for the body.

Both the Chocolate Peanut Butter and the Cookie Dough Luna Protein Bars are my favorite flavors with each having 12 grams of protein and 3 grams of fiber per bar.  They are high in calcium, vitamin D, iron and folic acid.  Plus, they are gluten free!  The caloric range is between 170 and 190 calories per serving and each has between 6 and 8 grams of fat per bar.  

The other type I eat on a daily basis is the thinkThin protein bar.  I tend to lean towards the creamy chocolate peanut butter version, but these bars also come in a variety of flavors.  This high protein snack is a little larger in size compared to the Luna Bar, and it has 230 calories per serving and 8 grams of fat.  Containing 20 grams of protein and 0 grams sugar, it is gluten free as well.  Kim Kardashian has been “spotted” eating thinkThin bars as a part of her high protein diet according to the link below. 

http://thinkproducts.com/hot-off-the-press-kim-kardashian-loves-thinkthin/

I love the bar concept because it is a quick and easy way to get an energy boost anytime, anywhere.  Both of these bars are available at my local Wegman's in the organic/sports bar isle. 

What are your favorite bar types and flavors?  Do you find one to be more nutritious than the others? I would love to hear your feedback!

Have a great Wednesday!!

Tracy