Golumpki makeover 

Do you love your ethnic staples? I know my husband does! Not that golumpkis are bad but you can always make them better! So tonight I decided to add leannmeats and whole grains to the recipie.

This great meal which can be made ahead and frozen for easy meals on a crazy night was a hit with the hubby! 

This recipie makes 17 golumpkis

What you need:

  • Large cabbage head


  • 1 lb ground pork
  • 1 lb 94% lean ground beef 
  • 1 lb 99% lean ground turkey
  • 2 medium onions choppes
  • 4 garlic cloves chopped
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked white rice
  • 2 tbsp tomato paste
  • 2 eggs slightly beaten
  • 1/2 tsp pepper
  • 1 tsp salt


  • 2 cans tomato soup
  • 2 cans tomato sauce
  • 1 tbsp light brown sugar

Directions for cabbage

  1. Cut core out of the cabbage and steam for 20 min (it makes it easier to remove leaves without ripping)
  2. Blanch steamed leaves in salty water for about 3 minutes ubtil they are soft and playable
  3. Cut hard part of stem out

Directions for filling

  1. Heat 1 tbsp of olive oil in a skillet
  2. Once oil is hot put in chopped onions and sauté 
  3. Once onions are translucent add garlic and sauté for about 3 minute
  4. Meanwhile in two separate pots cook rice
  5. In pot one place white rice with 1 cup of water. Bring to a boil and simmer until cooked.
  6. In the second pot bring 1 1/2 cups water to a boil and add brown rice. Put down to a simmer until cooked
  7. Add the sauted garlic and onions, cooked rice, and remainder of filling ingredients. Mix until combined but make sure to not to over mix.

Directions for sauce

  1. Mix all sauce ingredients together

Directions for putting all together

  1. Place 1/2 cup of mix in center of cabbage leaf. Fold up bottom then sides and roll forward 
  2. Place a little bit of the sauce on the bottom of the baking dishe.
  3. Place rolled cabbage leaves in dish
  4. Then pour the remainder of the sauce evenly over the cabbage rolls.
  5. Cover and bake for 1 hour at 350 degrees.

Don’t have time to cook this day of no worries you can cook it in the crock pot for 8 hours on low!


Are you eating enough

We all strive to be healthy and make sure we aren’t over eating and eating the right food. As I decided as part of my training for my second half marathon to read Matt Fitzgerald The New Rules of Marathon and Half-Marathon Nutrition I decided it was time to to a good hard look at my nutrition. 

Using MyFitnessPal I logged my meals for a few days then pulled out my Sports Nutrition book  by Nancy Clark and did some calculation. The numbers that I came up with were shocking. I was eating anywhere from 1000-1400 calories. I know you are going to read this and be like “don’t you have a background in this….. and you were only consuming that?” 

Yes I do have a background in nutrition and have strived very hard to eat healthy and fuel my body and teach my students and athletes about proper nutrition. I never had calculated what my body actually needs and let me tell you it brought light to so many issues. 

According to Nancy Clark you need to find out how much you should actually weigh: 100 lbs for first 5ft then 5lbs for every inch after. Then to find out how many calories you should actually be consuming you must first find your resting metabolic weight. Take your weight or what you should weigh and multiply by 10. Your resting metabolic rate is the calories you need to live. 

I took my current weight of 132.5, equaling a RMR of 1325. Now when I saw that number and new the highest I got on a regular basis was roughly 1400 I was appalled at myself. How could I be starving myself when I preach to my students to EAT! I eat and I truley thought I was fueling my body correctly, clearly I had to reteach myself a few things! 

After finding my RMR I had to figure out my activities of daily living. This is how active you are throughout the day without any purposeful exercise: sedentary add 20-40%; moderately active 50%; very active 60-80%.

1325 x .5 =662.5 take this number and add it to your RMR my number is 1982.5. This is the number you need to perform every day tasks! YIKES! What have I been doing to my body over the last few years? This explains why I feel tired; why I would be throughly exhausted on a 2 mile run; why my period has been a bit screwy; and probably why I have been moody, irritable, and easily agitated. 

Next, Clark tells you to add your calories burned during purposeful exercise to the number you just came up with. I then went through my strava account and averaged my calories burned on 3, 4, and 5 mile runs just to give me a base. When I run I should be eating anywhere between 2100-24000 calories. That will go up as my miles go up. 

Along with finding I need to up my calories I learned about the 2-Diet rule in my Marathon Nutrition book. Simply put it states within the weeknyou should eat more veggies than fruit; more fruit than nuts and seeds; more nuts and seeds than fish and lean meats; more fish and lean meats than whole grains; more while grains than dairy (dairy alternative); more dairy than refined grains; more refined grains than fatty meats; more fatty meats than sweets; more sweets than fried foods. Fitzgerald talks about stocking up on fruits and veggies and adding nuts,seeds,whole grain and lean meats for balance and really try to limit the other categories as much as possible. 

It has been two week since I have taken action in changing the way I eat. I have become more conscious of how many calories I eat during the day and make sure those calories are coming from nutrien dense foods! I do leave Saturday or Sunday as a non documented day. If there is definitely one thing I learned over the last few years you cannot and should not deprive yourself of those foods you love! You should be able to have a treat in moderation of course 😉 and that is what 1 day a week is for me. I’d do not go crazy at every meal but if I want some vegan ice cream I’ll have it! 

These last two weeks have done amazing things for me athletically. I have felt amazing and been able to maintain a good constant pace when I run. I don’t feel as tired after working out. Before I could go 1-2 miles and feel ok and after that I struggled to keep a good pace and would start to feel exhausted.  I feel refreshed and most importantly I am becoming a better role model for my daughter and my athletes. 

I encourage you to take the time and see if you are eating enough and then evaluate where your calories are coming from. When you start making you better you can become that great role model for others! 

Clark, N. (2014). Sports Nutrition Guideline (5th ed.). Champaign, IL: Human Kinetics.

Fitzgerald, M. (2013). The New Rules of Marathon and Half-Marathon Nutrition. Philadelphia, PA: Da Capo Press.


Pumpkin pumpkin everywhere

Who doesn’t love pumpkin? You can do so much with it from pie to Overnight Oats to smoothie bowls to nice cream. The options are endless and to boot you are getting in a veggie serving!! 

Since the time change my daughter has been getting up at 4/4:30 am. Today she decided to wake up and play at 3:30am so of course after playing in bed I decided to get creative in the kitchen with the leftover pumpkin pure from the pie I made this weekend.

Let me tell you this bowl did not only look delicious it tasted so good! You got your veggies, fruit, and depending on what you put on top you get seeds and whole grains.  This is a great balanced breakfast to fuel you for the day. 

You will need a food processor with an S shaped blade to mix all the ingredients together


  • 1 frozen banana slices
  • 1/2 C pumpkin pure
  • 1 tbsp almond butter
  • 3/8 C Almond-coconut milk blend
  • A few dashes of cinnamon, nutmeg and clove (add as much or as little as you would like)
  • Optional toppings: pepitas, chia seed, unsweetened coconut flakes, kasha cereal/granola that is low in sugar and filled with whole grains


  • Place pumpkin, banana, almond butter in food processor and begin to blend. 
  • While food processor is on blend in milk (if you want it thinner you can add a bit more; thicker add less)

Take hold of the fall season and get in your veggies by enjoying some pumpkin in a healthy way!