Smoothie bowl with a surprise inside

Have you ever wondered how you are ever going to get all your veggies in fora day or sneak them to your kid who despised veggies at all cost! I have the the breakfast for you with veggies inside and you would never know it if all you did was taste it! 


In a high speed blender blend

  • 2 cups spinach
  • 1/2 avocado
  • 1/2 fine grated Carrot
  • 1 cup mixed frozen berries
  • 1 banana
  • 2 dates
  • 1 1/4 water

Pour into a bowl and top with your favorite toppings! Today I went with Kashi Go Lean Origional, blueberries, ground flax seed and coconut! The toppings are endless though!

And the best thing is the smoothie itself is vegan, gluten and but free so if you have allergies or dietary restrictions you can put the appropriate toppings for you!

Enjoy!

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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 ­čśë 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.

   

Grab a chair and get to WORK

Today will end my full week of at home workouts. The tattoo is healing very nicely and I am hoping with covering it and keeping it super clean I can get out to run next week and maybe a workout or 2 in the house. I will stay away from the gym next week as it can be a bit grosser than being outside.

Today all you need is a chair and I KNOW everyone has a chair in their house!

  • Decline pushups (12)
  • Crunches (12)
  • Flutter kicks (20)
  • 4 Direction Taps (8)
  • Arm-hip lift (12)
  • Single leg bridge (8 each side)

CLIKC HERE to see the workout!

I did it for 4 rounds and you can modify the push ups by having feet on ground hands on chair for an incline push up

Enjouy!

 

 

Theraband workout

Here is another minimal equipment workout! Whip out your favorite tunes, a band and yoga mat, unless you have a lot of cushion in your tush! I have probably the boniest butt known to man that if I don’t use the mat rug burn occurs and we all know how much that sucked as a kid!

But enough life sharing here is your workout!

Set that timer for 8 rounds (for 8 exercises) 50 seconds of work and 10 seconds of rest and yes today you will use it for rest promise!!!

  • Walking push-ups (out can modify on your knees)
  • Theraband seated rows
  • Table walks
  • Seated Theraband biceps curls
  • Seated Theraband triceps push backs
  • Reverse crunch ups
  • Theraband flys
  • Rope climbers

I did this circuit for a total of 4 rounds !
I hope you enjoy! Until next time

At Home Workouts Continues

I put Ari down for her nap and sat at the table with my cup of coffee thinking what am I going to do today so I can get a decent workout. I see my physio ball so lonely in the corner and figure well lets use that today. This is what I came up with:

Physio Ball at Home Workout

  • Dead bug
  • Plank Shoulder touches
  • Leg outs
  • Bridge march
  • Push ups
  • Russian twist
  • Arm-leg lifts
  • pulsing thigh squeezes
  • V-pass
  • Roll outs

All of these are done using the physio ball.

Download a HIIT timer on your phone and set it for 30 seconds of work 10 seconds rest. But in this workout your rests are not rests at all! You will hold a 10 second plank! I did this a total of 4 rounds and felt it! Do less or more depending on where you are in your fitness journey! And remember if one of the exercises is too difficult DONT DO IT!!!!

To see how a round looks click on the link!

Until Next time!

 

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!

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