Escarole is kid aproved!

Tonight I FINALLY made my Escarole, sausage and bean pasta dish. I had this dish last year when I was at my aunt and uncle’s and have been dying to make it ever since. This IS NOT the skinny version but you are more than welcome to substitute the regular sausage for turkey or chicken sausage. That would definitely put a skinnier twist on this. Which I will try next time!

img_0490Here is what you will need:

  • 1 package sweet Italian sausage
  • 1 shallot
  • 5 large garlic clove
  • 1 med-large head escarole
  • 1 tbsp extra virgin olive oil
  • 1.5 cup chicken broth
  • 1 box penne

 

 

How to cook it:

  1. Heat an extra large skillet or Dutch oven on medium-high heat
  2. Heat a pot of hot water for pasta once boiled cook until al dente
  3. Once pan is hot put olive oil in and reduce to medium heat
  4. Add sausage and cook until mostly cooked through
  5. Add chopped shallot and cook for 2 min
  6. Add garlic cook for 1-2 min
  7. Add escarole and beans
  8. Once escarole is wilted add broth and a dash or two of red pepper flakes
  9. Simmer until liquid has reduced by 1/4-1/2
  10. Put cooked pasta into pan and stir cooking for 2-3 min
  11. Divide into 5 servings about 2 cups each
  12. Add parmesan if desired or keep off for a dairy free meal!

This meal was big enough to serve 5 adults and a little tyke! Ari who has become our little vegetarian ate EVERYTHING and LOVED it so much she had seconds! I hope you all enjoy!

img_0492

Staying accountable

img_0478This weekend I finally got my Family Tree. With getting a new tattoo that means extra precautions not contract any infection. So what does this mean for working out. Well no gym or running for at least 2 possibly 3 weeks. Which my friends know is killer! I LOVE being at the gym. Being at the gym and running is a great relaxation outlet for me and motivator to keep going. I hate being at home and doing at home workouts and I am not going to lie it is really tough to stay motivated and do them!

So today once Ari went down I threw some laundry in and went at it! Today was a 4 round circuit and the only equipment needed was a theraband. You can pick these up cheap at target or if you are ever in PT save your bands!

  • Seated Arm Flys (15)
  • Double leg Clam Shells (15)
  • Side Plank Crunch with Theaband (15 each side)
  • Plank (30 second hold)
  • Single Leg V-Ups
  • Plank Series: (6 total of each))
    • Rotates
    • Leg-ups
    • Arm-outs
    • Jacks

For some reason the video wont load so here is the link: At Home Workout Series.

I will post my daily/bi-daily workouts to keep me accountable!

Enjoy and until next time!

 

A Week of good eats

Taking this week to recover from this ankle sprain I decided to get in the kitchen. Kale was on sale this week so a big batch of kale chips were made! And oh does my little girl love her kale chips

Curtesy of my husband we discovered this new app called YUM. You should all download it. It is great cause I can put in my dietary restrictions what u do and do not like and bam a plethora of recipients at my disposal!

My husband has been dying for me to make these 5 ingredient granola bars we found on the site so I checked it out and of course it called for granola so off to make some granola I went!


Of course I found this recipe on Yum and of course had to put my twist on it. Inspired by Sam on a head of thyme I went to work. My version of this Maple nut granola qwas

  • 4 c oats
  • 1 c chopped almonds
  • 1 c chopped walnuts
  • 1/2 c melted coconut oil
  • 1/3 c maple syrup
  • 1/2 c honey
  • 1 tbs vanilla extract
  • 2 tsp cinnamon
  1. Pre heat the oven to 300 degrees
  2. Spread mixture on out on 2 pans that have been lined with parchment
  3. Cook for 30 min at ever 10 min turning the mixture
  4. Let cool and enjoy!

This made a total of 11 1/2 c servings at a little under 500 calories. This is great if your looking for that good fueling breakfast before a long workout. I had a bowl of it this morning with some almond milk and boy was it filling!

Once the granola was ready off to make the granola bars from The Baker’s Mama

  • 1 c peanut butter or 1.5 c almond butter
  • 3/4 honey
  • 4 c granola
  • 1 c oats
  • 3/4 c dark chocolate chips
  1. Mix wet ingredients
  2. Mix in the rest of ingredient
  3. Flatten out in a parchment lines 9×13 pan
  4. Cover and refrigerate for 30 min
  5. Cut into 24 pieces

These bars are between 250-300 cal (I am in search of a good nutrition fact counter)

This is great for a post workout snack or a quick breakfast with a side of fruit or a bigger snack to hold you over if you not meal is a little later than usually!

For dinners we had a great big Cobb salad and again another YUM find Man-pleasing chicken

Then night of making the chicken I left my jar that holds our chiclet on the stove. So when life gives you melted chocolate you make chocolate covered strawberries for dessert!

Tonight will be garlicky escarole beans and sass he over penne so be sure to check back for that AWESOME recipe!

Getting attacked by a rock may not be a bad thing

Last week I signed up for my first race post injury. I had to drop Ari off at my mom’s Saturday and remembered they had a 5k that morning so figured it was a great time to really get back into things!

2016-05-21_093223075_B30DA_iOS[1]I woke up at 4:30 am on Saturday. I am not sure if it was that I was excited to race or that my mom’s beds are as hard as a rock (no offence mom!). I got up got some water and coffee and went into the TV room with my new read “Anatomy for Runners” to get into the zone! I woke up determined I was going to conquer today. My last run I had great pace and PR my 2 mile and 5k. After hydrating with some much needed water and coffee I decided to get a little yoga session in. 20 minutes of pre run stretch, thank you and shout out to Do Yoga with Me . Side note if you are new at yoga or are looking to release tension in specific areas you should really check them out!

Ari woke up as I was starting so we did it together! We ate breakfast and then about 7:20 left to head up the road to the race. It was a small crowd which I was actually thankful for. I think I get race anxiety when there is a big crowd and start off way too quick. I told myself I was just going to go at my own pace and we will see how it goes.

2016-05-21_114717238_ADED5_iOS[1]
Ready to conquer

 

As this being a small town function it was a little more unofficial than I was use to. There was no info about bib pick up so I prayed that there was something when I got there wasn’t a long line and I could get my bib and get in the grove! With 69 runners 7:50am rolled around and there was no time clock so they had guys out on the route and it was time to time everyone via cell phone. Hey, whatever works right? The man yells “Runners’ take your mark” I start strava “GO!”

I head off down the road at a nice slow pace, my breathing is slow and steady. In through the nose and mouth, out through the mouth. I know the route and am comfortable with it as I grew up in the town, nothing challenging. I think this is a great day to be out running, the sun is shining, not too hot and Mom, Mans, and Ari are waiting at the finish line to cheer me on. I pass mile one and the guy yells “8:49.” I go to myself “WHAT! This is some great pace I have. If I can keep this up I can be done in 25-26 minutes!” That would be the fastest I have ever ran! I am going strong and steady, I increase my pace really pushing the hips to flex and drive me to the finish line. I pass a few people and then we are at mile 2 the man yells out “16:20”

At this point I have developed a side stich. I can’t figure out why, well I probably know why; I am going fast and although I am keeping my breath steady it’s probably a fast repertory rate than I am use to. I decide I am making some great time so I decide to slow down a bit to see if I can get rid of this stupid side stich. I have some people pass me and I am determined to beat this old guy who just passed me. I am heading down Greenacer I am about 1/4 mile from the finish line. I am in the zone, determined to finish this in record time, I can literally taste victory. I decide as soon as I turn the corner to Longmeadow St. I am going to start my sprint to the finish! I so got this…….BAM, SNAP, CRACKLE, DOWN I GO! I was so in the zone, despite scanning the road I tripped over a good size rock.

2016-05-21_123420266_16C57_iOS[1]
My I’m so mad at this rock but going to finish face!

I literally just fell to the ground. There I sat which seemed like 10 minutes. Trying to move the ankle as I see it swell up, I think ” you have to be kidding me I was so close. This sucks!” I have a few runners stop and a guy who we know passes and says “I’ll send your mom.” I get up and go “No way, I am crossing that finish line even if I have to walk!” I walk to the end of the road. It hurts, but I’m not letting this stupid rock ruin my time. I go strong and sprint to the finish line in pain.

I cross the finish line take off my arm band look at my phone and it says 27:33. I am happy but literally so pissed. If I wasn’t “attacked” by that stupid rock I could of done this in 25 and change. After I forgive the rock I am quite proud of myself 27:33 with an 8:44 pace average.

I get to work and check out the race website and see my official time is 28:44 (I don’t know how it is off by 1 min but I’m holding myself to the 27:33 time) and I see I placed 3rd out of 8 in my age group and I was only 8 minutes behind the 2nd place time.

This is great! Since I started running 2 years ago this is the fastest I have ever run and was consistent with my pace. Knowing I can push myself to this level only proves I have more hidden somewhere. I know have new goals to strive for! If you believe in yourself you can do whatever you want. You can even crush your goals when a rock attacks you! Ok, I got lucky but still! I dominated Saturday and am only going to be pushing myself more! Can’t wait to see what this season has in store.

After I deal with this mess of an ankle you know I will be out on the road in no time! Until then it’s RICE for this kid!

Until next time!

Terrific Tuesday

I hope everyone had a TERRIFIC TUESDAY! Today was just a great successful day after yesterday ended up being a flop.

img_0239This morning I was quite the cook in the kitchen! I made dinner which was an Italian Turkey Skillet over Orzo ooooohhh was it soooooo gooood! and only 385 calories a bowl and I cooked up some of my healthy Zucchini Bread

This was filled with so much goodness, totally heart healthy and good for any athlete (well unless you are vegan! Sorry). So if you are looking for a great quick meal that you can make in no time or make a head of time this is definitely it!

 

 

Ingredients:

  • 1 pound lean ground turkey
  • 1 small zucchini
  • 1 small summer squash
  • 1 small onion
  • 1 cup chopped green beans
  • 1/2 cup chopped green pepper
  • 1 -2 garlic clove minced
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano
  • 1 cup Semi Homemade Pasta Sauce

Directions :

  1. 1 brown tukey meat until cooked then drain
  2. chop all veggies
  3. in a large skillet at medium low heat cook chopped onions until translucent then add garlic
  4. add all other veggies and cook for 2 minutes
  5. add spices and meat cook for about another 2 minutes
  6. add sauce and let it all get warm
  7. cook enough orzo to have 6 cups cooked

img_0235Sunday I decided to sign up for my first 5k race post injury. Today being a beautiful day I was all set to go for my run at noon. I dropped Ari off and downed a GU. I decided to run the rail trail, the section I chose I knew was 4 miles. So I started off slow and off I went. I had great speed and felt AMAZING!!! I even made myself slow down and then increase my speed to just see if I ran like this on Saturday what my pace would be. Well lets just say I conquered quite a bit! I had my best 5 k and 2 mile time of this year. I had a 9:37/ avg mile pace and completed the 4 miles in just a few seconds over 39 minutes. For taking the month of April off to recover this was a great day for me moving forward! I cannot wait till this race on Saturday and for my season to really take off!

Until Next Time!

Semi Homemade Pasta Sauce

I LOVE my mother-in-law’s homemade tomatoe sauce and well for living in an apartment and not having an amazing garden to give me what I need I have created a semi hi made version!

I started making my owns sauce about a year or 2 ago and let me tell you something this will not compare to the store bought stuff! We rarely have store bought pasta sauce in the house anymore. This semi homemade sauce not only taste great, full of veggies but is nice in your waist!


Ingredients:

  • 1 32 oz can crushed tomatoes no salt added
  • 1 32oz can diced tomatoes with basil, oregano, and garlic
  • 1 small onion chopped
  • 1/2 medium green pepper chopped
  • 3 white button mushrooms chopped
  • 2 garlic cloves
  • More oregano and basil if you liked

Directions:

  1. Put everything in the pot and simmer for 30 min stirring occasionally!

Makes 10 servings at a 1/2 c per serving

Calories: 48; Fat: 0 g; Carbs: 9g; Protien: 2g

 

What a great day!

We started the day off right! Almond butter on toast with banana and honey! Ari loved it too!


While Ari was napping I got a yoga session in, laundry and tests corrected! Off to the grocery store before I took the BOB out for the first time this running season! 

I fueled up with a Health Warrior chia bar and off we went


Ari and were determined to get these 3 miles done. We got hissed at by geese protecting their babies. Ari was quite the kaleidoscope-of-mope after our run! I was good!


After I dropped Ari off I took my health class on a great hike! 


I ended the day with a great and healthy chicken stir fry! Next time unmake it I will make sure to measure everything to post. But it was filled with chicken and veggies over rice

I would say this was a GREAT day!!

Until next time!