Category Archives: Nutrition

Salad Towers: Salmon, Squash, Seeds & Sesame Toppers

My brain and your eyes could probably take a break from all this incessant MCM talk. Today’s a mind-taper day, and a reminder that there’s another big aspect of training – well, life, in general – that has gone mostly unmentioned here. THE EATS.

Working from home allows for more flexibility with meals. If I were in the office, you’d still see a lot of pumped-up salads, they just wouldn’t be plated quite so nicely. And they wouldn’t be consumed in the backyard sunshine – my way of supplementing lunch with some Vitamin D. I choose a salad for lunch because it ensures a huge vegetable serving, is completely versatile for flavors and toppers, and gives me a high volume of healthy foods.

WIN, Win.

Let’s walk through a basic salad construction….

I don’t consume meat or poultry, but protein is always part of the salad equation here. I opt for one or more of the following: fish (usually leftover from the night before – baked/grilled), pumpkin seeds, chopped nuts, hard-boiled egg and/or avocado.

You don’t have to have “greens” to make it a salad, but I usually do. I buy the organic mixed greens from Trader Joe’s and may mix in some raw kale, arugula and/or spinach for extra nutrients. Then I pile on the rainbow! My goal is to have at least 3 colors in my salad, which may come from peppers, onion, carrots, cucumbers, squash, tomatoes, dried/fresh fruits, avocado and/or leftover roasted veggies from last night’s dinner.

At the end, I go for a little flavor with a “dressing” of sorts. I never do a store-bought dressing, nor do I take the time to mix anything together. I keep it simple: fresh lemon squeeze, drizzle of EVOO or a drizzle of Sesame oil.

Here are a few salad towers I’ve created lately:

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The season hasn’t changed much here in California, but the display at Trader Joe’s suggests it may officially be fall. And therefore we have squash.

Tower toppers: leftover roasted salmon (seasoned with chili powder), roasted kabocha squash (seasoned with cumin, salt/pepper), chopped cucumbers, red peppers and carrots, sunflower seeds. Dressing: sesame oil.

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If there’s only one thing you takeaway from this post: you cannot have too much avocado on your salad.

Toppers: tomatoes (still farm-fresh at the farmer’s market!), cucumbers, avocado, red pepper and sunflower seeds. Dressing: lemon squeeze, salt & pepper.

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I like to have my salads with a side of brain-puzzle, too.

Toppers: baked Mahi Mahi (seasoned with dried green chile powder), chopped carrots, cucumber and pistachios. Dressing: drizzle of EVOO.

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What are some of your go-to weekday lunches?

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Filed under health, Nutrition, recipes, training, what to eat

Healthy Habits of the Traveler in {MCM} Training

Fact: it’s a challenge to keep up with your daily habits while you’re traveling, no matter what category they fall into. The layers of difficulty can quickly pile up depending on where you’re going, for how long, why, how you’re getting there, and you know, any other life things you may have going on at the time!

I never turn down an opportunity to travel, simply because it means branching out of the norm and getting some sort of experience. But as of late the travel has been frequent, so I’ve had to get creative in maintaining some sense of normalcy for my system-in-marathon-training.

Last week I got to head up north to Seattle for four days to conduct a few coaching trainings. I love that city. Love it. But in those four days my schedule also included three runs – one of which would be over 3 hours. I wanted to eat healthy for those runs, to avoid being the girl in Seattle seen frantically searching for public bathrooms in her running attire. And I wanted to keep stress levels low so that my heart wouldn’t decide it had its own plans for those miles.

Here’s how that stay-on-track strategy looks, in my world….

1) Bring what you love (and what you need*)!

I packed peanut butter, fruit, homemade trail mix (pepitas, almonds, cashews, dried blueberries and raisins), Larabars and a refillable water bottle. I also packed my Long-Run *essentials: handheld water bottle, hat and fuel.

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I’ve learned to pack nut-butter in tupper-ware, as the TSA deems the ‘jar’ a liquid in some cases. And that’s been confiscated. And that was a bad day.

2) Shop for the rest!

Once I got myself to the hotel, I immediately looked up a grocery store. As you might assume, the Seattle area is saturated with healthy options! So, this one was easy. I headed straight to Trader Joe’s after lunch (see: leftover Thai food, ‘Thank you!”) and stocked up on the good stuff:

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Obviously that tiny tupper-ware of peanut-butter wouldn’t suffice for the whole weekend. The other things: bananas, salad for lunch the next day, organic peaches and apples, plums, (not pictured) sparkling water and sea-salt + almond dark chocolate.

This was one of three grocery-store stops in 4 days.  Just trying to do my part for the health food store economy!

3) Use the web to plan ahead! 
  
  It’s full of (mostly good) information. Exhibit A: MapMyRun.com

MMRbellevue run_MMR

Friday morning had “3:10 // 20 miles” on the schedule (i.e. run for that amount of time, as prescribed, and don’t exceed 20 miles). I did a quick search of the hotel’s zip code with a mileage filter and found a ton of options. This search also led me to quite a few park trails in the area, which would be ideal for many miles during the Friday morning commuting hours.

Another vital MapMyRun tool while running in Seattle? The elevation chart. It took me a while, but I finally mapped a route that only included approximately 1,000 ft of climbing over those three hours. That’s skill.

4) Stick to your workout ‘plan’ (make one, first).

Exploring new cities with a run is always fun, but I rarely feel motivated to do so before tying up the laces and convincing myself to GO. As soon as the legs get moving, I’m happy. In three runs I discovered crazy-hilly neighborhoods, a cute little park near my hotel and a lovely downtown area to return to for some afternoon sun-soaking and planking.

Having a plans works wonders; I don’t do as well with the “we’ll just see what happens!”. On this trip I wanted to check a few training boxes and, of course,  stick to the plank challenge!

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When on vacation, attempt a new plank-hold record. At least when your arms and legs start shaking, no one’s watching your craziness…or judging your continuous plank-selfies…

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5) Head back to the grocery store!
I.e. Take advantage of the Whole Foods (
or similar available option
) hot + cold bars.

In four days I managed to only eat “out” twice. I was lucky to have stayed in the Hyatt House Hotel, where each room is stocked with a few kitchen supplies and a full-sized fridge. But even a mini one would have sufficed here – there’s luxury in having a real plate to eat off of, along with real utensils. Bliss!

Thursday afternoon I went to Whole Foods and picked up the following from the buffet bars:

Dinner (Pre-LR): honey-ginger salmon, steamed kale, roasted vegetables (squash, onions and peppers), roasted cumin sweet potatoes.

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Breakfast (Post-LR): two hard-boiled eggs and tomatoes (from the salad bar), plain roasted sweet potatoes, 1 avocado (from produce section). (I already had my pre-run banana + Peanut-butter ready to go – see picture above.)

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Before heading to the airport on Saturday, I made my third trip to WF in as many days. I wanted to make sure lunch was full of fresh deliciousness, since dinner in an airport is rarely promising…

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From the WF salad bar: mixed greens, grated carrots, marinated mushrooms, tomatoes, hard-boiled egg, diced celery, Italian dressing and a side of roasted sweet potatoes. To drink: lemon-flavored sparkling water.

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All-in-all, pretty successful trip. I eased right back into training – thankfully with the new pair of kicks that finally arrived on my doorstep. The only thing that’s different is I’ll be right back to running along the bay this week, jonesin’ for that PNW sunshine and already-cooked, ready-to-eat meals.

For those who travel often – work, or wanderlusting – what are some of your must-dos to keep things feeling somewhat normal?

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Filed under challenges, food, health, marathon, Nutrition, training, travel

{Paleo} Vegan Eggplant Pizzas

In my continued quest to befriend the eggplant, we went down a road that never fails a single taste-bud test: the pizza. We don’t cook according to any labels, but this recipe happens to be gluten-free, vegan- and Paleo-friendly.

Yes, even a  bacon-loving, 1/4-a-cow-in-the-freezer* dude eats “vegan” meals every once in a while. Veggies hold a high power in this house!

The trick with using an eggplant “crust” is this vegetable’s affinity for moisture. To avoid total mush, start by slicing your eggplant, placing the rounds (~1 inch thick) on a paper towel and salting. Let this sit for about 20-30 minutes. If you’re impatient and cook on a time budget like me, even 10-15 minutes will help.

Then, turn your oven on and hop to it!

Vegan Eggplant Pizzas

1 medium eggplant, sliced (1-inch thick rounds)
~3 Tbsp olive oil

Toppings:
Vegetables of choice!
We went with sautéed yellow squash and red onions.

Sauce:
1 15 oz can fire-roasted diced tomatoes (I usually go with Muir Glen)
Salt/Pepper, Thyme, Oregano – to taste
2 leaves fresh basil
1/2 Tbsp minced garlic
1/2 Tbsp olive oil

Preheat the oven to 375*. Drizzle olive oil over the eggplant slices; roast for 15 minutes. During this time, prep and/or sauté your vegetables (if you like them cooked first – skip this step if you want them crispy). Combine all of the sauce ingredients in a food processor, or high-power blender, and blend/pulse until smooth.

Remove the eggplant slices and top with sauce + veggies. Cook for another 8-10 minutes. 

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As you can see, we got a bit distracted by the guac-master’s other creation of the night. So, that also happened.

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As with any pizza, the options are endless and totally up to the season’s harvest, your taste and/or dietary preferences. But as mentioned above, this was a meat-free dinner for the meat-lover in our house, and I heard no complaints! You could even cut these into fourths and make them a party-pleasing appetizer. Either way, the eggplant wins, yet again.

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Filed under dinners, gluten free, Nutrition, recipes, vegetarian

One-Dish Meal: Spicy Thai Basil Eggplant Recipe

If there’s one thing I’m confident with in the kitchen, it’s a one-dish meal. I’m all for efficiency, simplicity and easy clean-up! While I love home-cooked meals, and don’t mind cooking them myself, I steer clear of complicating things.

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Here’s the deal: I do not love eggplant. It doesn’t have a ton of flavor, it can be very tough on the jaw, and it dries out very quickly.

But every vegetable deserves a fair chance in this world! I DO love ordering the eggplant dish at Thai restaurants, and that just flat-out baffles me. How do they do it?! It’s always soft, and edible, and flavorful (read: spicy!), and delicious. I order it without reserve; I know they’ll nail it and I’ll want another plateful for leftovers (because no, there are no leftovers).

I’m growing basil plant #5 in the backyard and it was begging for an excuse to be harvested. I picked up an eggplant at Trader Joe’s and thought, “Okay, let’s do-si-do one more time…”

Spicy Thai Basil Eggplant
Makes ~4 servings, or 2 big ones

2 Tbsp coconut oil
1 Tbsp minced garlic (~2 cloves)
1/2 red onion, sliced
1 eggplant, chopped into cubes
1 Tbsp sesame oil
Basil, to taste (~3/4 cup fresh leaves, chopped)
1 can(15 oz)  fire-roasted tomatoes
2-3 cups fresh greens: arugula, spinach OR kale (optional)
1 tsp cayenne pepper (or to taste)
Red pepper flakes, to taste (if you really like that spice!)
Optional: top with sunflower, sesame and/or pumpkin seeds

Heat the coconut oil over medium in a large sauté pan (or wok). Add garlic, stirring for 1 minute. Add red onions; cook and stir for 1-2 minutes. Add eggplant, tomatoes, sesame oil and seasonings (cayenne). Continue cooking this mix until the eggplant softens (8-10 minutes); add 1/8 – 1/4 cup water if it looks dry. Stir in the basil and greens; cook until softened.

Top with seeds for extra crunch, flavor and healthy fats!

2014-08-10 19.07.22Suggested summer pairing: Water + Watermelon Ale (not mixed together), to quench the spice and your thirst.

Eggplant, you’ve redeemed yourself! I think you have basil, spices and tomato juice to thank. But we’ll take it.

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What’s your favorite one-dish meal?

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Filed under dinners, food, Nutrition, recipes

LOVE (GF) Giveaway – Beans for Breakfast?

It’s no secret I love me some LOVE (Grown Foods), and every time the HQ team comes out with news for us it’s impossible to read it without a big ol’ smile! They are always so pumped about what’s going on, and their enthusiasm spreads far and wide!

In fact, it’s taken them so far that now the brand new Power O’s (gluten-free) Cereals are landing themselves right on the Whole Foods shelves! People are excited about having beans for breakfast – and why shouldn’t they be?! They’re essentially hidden in the form of adorable little o’s that taste delicious. Full of fiber, protein & other good things. And the Love team is so  pumped about this that they’re giving more cereal away fo’ free!

THIS IS LOVE:

Power Os Giveaway

Do ya want some?

Leave some love below & let me know – by Friday August 1!
(US & Canada residents only – please and thanks!)

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Find the LOVE team online @lovegrownfoods (tweeting & insta-ing) and in stores @WholeFoods markets! #beansforbreakfast #powerOs

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Filed under Giveaway, Nutrition