Sunday, December 30, 2012

Pan Fried Steak with Avocado, Corn and Black Bean Salad

All I can say is Yum!

Dan and I made this Weight Watchers recipe on the weekend and it turned out fabulously. WW recipes are usually hit and miss. I sometimes wonder if anyone had even tried the recipe before they published it.

Luckily with my few tweaks this recipe was a hit and we will definitely be making it again.

Here is my version:

Pan Fried Steak with Avocado, Corn and Black Bean Salad


for steak:
400-450 grams raw lean steak (approx. 1 large boneless steak)
1 medium clove of garlic
1 tsp fresh squeezed lemon juice
pinch of salt
pinch of ground pepper

for salad:
1 tsp minced jalapeno pepper
1 cup cooked corn (we used frozen opposed to canned as they are more crunchy)
1/2 medium diced avocado
1 cup rinsed, drained, black beans
4 tsp fresh squeezed lemon juice
pinch of salt
pinch of ground pepper

Pre-heat pan to medium-high.

Score steak on one side; rub garlic over scored surface. Brush steak with lemon juice and season with salt and pepper. Let steak marinate for 10 minutes.

Combine salad ingredients in medium bowl, stir and put aside.

Pan fry steak to your liking, we did approx. 5 minutes per side. Once steak is cooked set aside for 10 minutes to allow it to absorb its juices. Thinly slice steak into thin slices, portion into 4 servings. Plate salad into 4 servings (about 1/2 cup per portion). Serve with 1/2 cooked brown rice on the side.

This recipe is only 9 PointsPlus per serving including the rice. Amazing and filling!


p.s. Like my picture? I finally bought white plates to showcase my food. :)

Saturday, December 29, 2012

Weight Watchers Commitment

Since achieving my lifetime Weight Watchers member status, I've stopped tracking my food all together. It's been about a year and a half since goal and I've done really well staying on track with my weight fluctuating up and down about 5 lbs.

One thing I've learned is you need to be able to adjust your eating habits to coincide with your activity goals, and when I was training for my marathon my food intake changed drastically compared to when I was losing weight. I was eating nearly double (if not triple) what I was before. Now that I am no longer in intense training, I need to once again change my eating habits.

I've decided to get back on the tracking train so I can get in the habit of how much food I should be eating for this low-medium activity level. I've put on 6 lbs since the marathon, and I need to shed that and get back to reality. The key to weight loss and maintaining is recognizing when you are falling back into old habits and nipping it in the butt as soon as possible. There is no need to get depressed and continue on that negative track. You need to remember how happy you were when you were at goal weight, and that is all the motivation you need to get through a bad eating day, week, month or lifetime.

Upon re-signing up, I've noticed they have a new weight loss plan called Weight Watchers 360. I was a little disappointed as I soon realized the tracker and program was identical to the Points Plus program. So, if you were once comfortable with the Points Plus program, don't be discouraged because nothing but some marketing has changed.

I wish you luck with any weight loss/maintenance program you choose. Please stay posted for some new WW recipes I will be posting in the New Year!

Thursday, December 27, 2012

Photo Shoot

Dan and I had the pleasure of having our photo's taken by a very talented Niagara photographer a couple of weeks ago.

She posted on her blog today about our session and I am still at a loss for words. We are so thrilled to of had the opportunity to get some updated photo's of ourselves. These pictures truly show our passion, love and goofy sides.

I honestly think having the right photographer is key to capturing all these moments and I cannot recommend Jessica enough. Whether it be for a wedding, engagement, family or couple shoot.

She took her time with us and has a true passion for her photography. She knew exactly how to direct us to get the right shots, but also let our own personalities shine through. She was fun, talented, patient and a true artist at her work.

Thank you Jessica.

Please check out our session here.

Wednesday, December 26, 2012

Merry Belated Christmas!

I hope everyone had a wonderful Christmas holiday! For those of you who are off until the New Year, enjoy the rest of your time off (I'm slightly jealous too, haha).

We had a lovely Christmas this year and hosted dinner for 15 close family members. This was the largest crowd we had hosted at our home before and it turned out wonderfully. Lot's of smiles, laughter and good ole fashioned holiday fun. We had an extensive menu of full-fat goodness that kept the family happy, and I wouldn't of wanted it any other way. These were our eats:


- Buffalo chicken wing dip
- Homemade cheese balls
- Cheese and veggie tray
- Calaprese skewers
- Pizza rolls


- The best damn turkey I've ever made in my life
- Ham
- Corn
- Stuffing
- Potato hash
- Salad


- Rhubarb and apple pie
- Assortment of homemade cookies

I have had the pleasure of participating in a bake exchange over the last few years with a great group of girlfriends. I always leave my baking till the last possible moment, and stress like a mad-woman until they are done. It is totally worth it though! My guests and myself are always crazy over the goodies. It is well worth the effort and the late night bake-a-thon.

Daniel and I were busy leading into the holidays. We decided to furnish our empty basement to make two full functional living spaces. It was quite the ordeal to take on the week before Christmas. But - we are happy we did it as it gave us so much more square footage for entertaining.

Here are some photo's of our new formal living room, our old furniture we moved into the basement:


We need to stain the legs on our new sofa/loveseat to match the rest of the dark wood, but that can be done in the New Year. Once we get our basement painted I will post photo's of that too. I love how our formal room turned out, it seems so much bigger with our new layout.

We've been in our home for 3 years now and were slowly started to fall out of love with it. With the TLC we gave it over the last week it rekindled our old feelings. It's nice to have a fresh new look to start off the new year.

From our home to yours... Happy Holidays!

Monday, December 17, 2012

I Miss Running....

I've been neglecting my blog for the past little while, mainly due to the holiday season being in full swing! I've been taking the time to enjoy every bit of the holidays as I know they will be over in an instant.

The problem is, I've been enjoying them too much and neglecting my healthy living. I know, I know... I'm supposed to be the one with the healthy living blog that is supposed to be inspiring others to be good to their body. But - as well all know life has set backs.

As mentioned in past posts, I was dealing with an injury after my marathon. I finally received a re-diagnosis and it was in fact a stress fracture. They were wrong the first time. About 4 weeks after the marathon I decided to go out for a light jog - but my body screamed at me the next day. I clearly wasn't healed. So, I then decided to make myself a nice gym plan to keep active during the injury. Needless to say that didn't pan out as I wanted. In 2012 I dedicated my life to running, why did I think I would be happy doing something else?

I'm passionate about running! I love how it makes me feel. The sense of accomplishment is addictive. I've realized I miss it and need to get back into it. Now, many people wonder how to you get back into running after an injury? I did a lot of research on this topic - and the answer is "take it slow". After 8 weeks I've totally lost my base and need to start off fresh again. I went for a 3 km warm up on the weekend and it felt like death.

So this is my new plan:
  • Spend the last of December and all of January getting my body back into a schedule
  • Run 3-4x per week
  • Build up my endurance by running 3-4 km per run in the first couple of weeks, and increase by 10% per week from there
  • Lastly, enjoy every step I take...

I think I suffered from runner's burn-out by the end of the marathon. So I need to fall back in love with it again.

I'm COMMITTED to myself.

Thursday, November 22, 2012

What I Ate Wednesday - Anniversary Edition!

This is my special 4th edition of "What I Ate Wednesday".

Yesterday my husband and I celebrated our 4th wedding anniversary and our 12 years together. It seems like just yesterday we were teenagers passing each other notes in the middle of class. Now we are married with a house, careers and two fur babies. I can't wait to see what the future holds for us.

We decided to keep our celebrations simple this year and stay at home for the evening. Dan had plans to make me the perfect meal, and he certainly did (recipe will follow below). I planned a Pinterest surprise which ended in an utter fail. The plan was this: buy a helium balloon for each year we've been together and tie a memory to the bottom of each balloon.
Cute right?
Well it would be a cute idea if their wasn't a worldwide helium shortage! Yep, you heard that right. How come I feel like I was the only one who didn't know this has been going on all year? The party shop had a nice little sign on their front door saying that they were not taking balloon orders.
Great. I guess this is my first Pinterest fail.
Regardless, we had a wonderful evening together. Helium balloons could not have made it any better!

Here were my eats for the day:

Breakfast (6:30 am):
  • Black peppercorn encrusted bacon
  • Toast
  • 2 Eggs over easy
  • Hash brown patties
I work up early and treated Dan to this super grease filled, artery clogging breakfast. This is far from my regular breakfast of Cheerios's or oatmeal. I didn't feel right till about 1 p.m. after eating this. It was worth it though!

Snack (10:00 am):
  • none
I felt to ill to eat my snack. Darn grease!

Lunch (12:30 pm):
  • Oikos key lime Greek yogurt
  • Banana
  • Dole "Live Well" bites
These were supposed to be my snacks for the day, but my full appetite wasn't back from breakfast yet.

Dinner (8:30 pm):
  • Lobster pizza... Seriously, the best dish of my life
  • Creme Brulee

I did NOT track my nutritional details for the day.

When I got home from work Dan was in a frantic state in the middle of a messy kitchen. He still had his work clothes on and was elbow deep in pizza dough. He immediately told me "I think I'm in over my head".

Poor guy.

He was following two recipes he found online and was tweaking them with the ingredients he was able to find. He managed to persevere and pull it off! Everything was just amazing. He really has cooking talent even if he won't admit it.

Here is the recipe for the best damn pizza in this world:

Lobster Pizza

Makes one 10 inch pizza pie


2 cups heavy cream
1 tbsp tomato paste
1/2 cup white wine
1 bay leaf
1 tsp black peppercorns
1 small onion
5 garlic cloves
1/2 cup olive oil
2 shallots
6-8 lobster tails
1 bag pre-made pizza dough (Hubby got ours at Sobeys and it was amazing)
At least* 2 cups of ricotta
Fresh chunks of Parmesan
  1. In a pan, heat up the olive oil with 2 shallots and 3 garlic cloves, let it rest when done
  2. Blanche lobster (about 4-5 minutes), remove meat and let cool
  3. Sauté onion and 2 cloves of garlic, bay leaf, peppercorns, and ½ cup of white wine. Add lobster shell/body and then add 2 cups of cream and 1 Tbs, tomato paste. Cook, reducing to one cup, then strain and cool. Add lobster meat.
  4. Place pizza dough on pizza stone. Bake for 10 to 15 minutes.
  5. Spread ricotta and grated parm on pizza dough, be generous!
  6. Add diced lobster cream to next layer.
  7. Sprinkle shallot garlic mixture on top
  8. Bake for 15 minutes.
Recipe adapted from Real Food Traveler

We paired the pizza with Flat Rock's 2009 Rogue Pinot Noir. A match made in heaven - just like us!

Sunday, November 18, 2012

Switchin' Things Up

Since the marathon had ended, I took an involuntary break from running. My leg was injured badly and it was telling me it was time to take a break. After 18 long weeks of pushing through that marathon schedule, it was time.

I had some x-rays done, and numerous visits with my Doc. All tests came back negative... no fracture was present. He was confident it was a shin split that needed time to heal. I thought two weeks off would let me recover, but after my first run back at it my leg pain returned.


It's been 4 weeks since running and I am confident my leg is healed and it's time to get moving again. I miss running and I desperately miss the gym. When I committed to my marathon program I decided to not cross train and instead focus on running and running alone. Since I've been on this gym hiatus my new workout plan will focus on toning and muscle building once again.

Below is my new (old) plan that I implemented yesterday.

Please note: I am not a qualified personal trainer or medical professional. This plan was developed solely for myself and has worked for me in the past. Please consult a professional before starting any fitness plan to see whether or not it could work for you.

I like this plan because it is very flexible and has me in the gym for only 75-90 minutes. I increase the weights and reps as my body adjusts and record everything in my log book during my work out. On days where I feel like doing a harder workout, I will really pump it out during my cardio session.

I hope to squeeze in some light yoga in the evenings at home when I can.

What do you do to switch up your workout schedule?

Do you get in your workouts during the holidays?

Friday, November 16, 2012

38 Days till Christmas.....

My oh my.... where has the month gone!

My last post was on Halloween and time has been on fast forward since then. I feel like I woke up today and it was the latter half of the month and Christmas was just around the corner.

This past week I've started listening to Christmas music on my morning commute. I also have plans to start putting up my decorations around the house. My festivity is kicking in and I just can't wait for the big day!

As I reflect back on other Christmas's they also seem like a blur. I feel like all of the prep and work that goes into that day is truly not enjoyed. Instead it is rushed and with too much purpose. This year I am making an effort to enjoy every little minute leading up to the holiday. I've been thinking about all the activities I have coming up and have already started to gear up for some fun.

Some items on my holiday agenda are:
  • Cookie exchange with my girlfriends in tacky sweaters
  • Office Christmas party
  • Strolling through the Niagara Falls festival of lights with my hubby & pugs - Starbucks peppermint mocha in hand
  • Assisting hubby with the outdoor lights (I shudder - this will be fun this year... this will be fun this year)
  • Attending numerous holiday craft shows... my first one I'm going to tonight!
  • Putting up the Christmas tree with the movie Elf on the TV in the background, while we sip hot chocolate
  • Purchasing gifts for a local family through the Project Share Christmas program
  • Buying my husband his B.A.S.S. Hallmark collectible ornament
  • Taking the pugs for their Christmas portraits

Do you take time to enjoy every minute of the holiday season? Or would you rather it be over already?


Wednesday, October 31, 2012

October Foodie Penpal Reveal Day

Happy Halloween Everyone!

I have a special post for this special day. Today is my October Foodie Penpal Reveal!

But, before I get into the details of that... let's briefly talk Halloween.

We've lived in our home 3 years now, each year Hubby and I decorate the house and buy all the chocolate only to have 1-2 kids show up at the door. This has resulted in us eating enough candy to feed 100.... all in one sitting. I am very happy that this year we have decided not to hand out candies. Hurrah! Now, I don't have to deal with the waist-line after effects. :)

Today we are having a bake sale and costume contest at work. I've decided to make some healthy treats which I'll blog about later (Pumpkin Cheesecake Swirls, yum!). Having a bake sale gives me so much more control when it comes to eating sweets and I'm looking forward to it!

The most stressful part of office Halloween parties is finding a costume that is work appropriate. All lady costumes seem to have that sex-appeal? So, I've decided on this classic costume:

Rosie the Riveter is such a classic symbol.  I am proud to be donning her apparel today and representing women in the workforce.

Now let's talk about the Foodie Penpal program, the point of my post today! To sum it up; you are matched with two other foodies each month. You send a foodie package to one by the 15th of the month, and you receive a package from another person of the same value. It's that easy! This was my first month participating.

I had the pleasure of being paired up with Nicole at Live.Eat.Smile.Repeat. She has such a cute blog with so many inspiring recipes. I was drooling upon reading it! I sent her some local goodies from our local farmers market. Nicole, I hope you enjoyed them!

I received my package from another Canadian, Shanna. She is a blog reader with a love for all things local. She sent me this great package:


It included:

Package of Jelly Belly Jelly Beans - Hubby and I ate these in one sitting at our kitchen table as we smiled like kiddies and tried to figure out what flavours they were.

Flax Seeds - I will totally put these to use in my cooking and smoothies. Full seeds such as these should be ground before consumption to get the full health benefits.

Nougat Bar - This was so good! It was the perfect snack after coming home from a busy day at the office.

Caramels - Delicious!

Honey Wafer- Hubby and I shared this after our Jelly Beans. We love sweets!

Mints - Which are now at my desk at work.

Maple Jelly - This is hands down my favourite item in the package. I served this on homemade whole wheat pancakes on the weekend. It has the texture of grape jelly, but the a light maple flavour without the sugar high. So yum!

Now, don’t you wanna join in the fun?! Here are the Foodie Penpals details:

  • On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
  • You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!
  • The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
  • You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
  • Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.
  • Foodie Penpals is open to US & Canadian residents. Please note, Canadian Residents will be paired with other Canadians only. We’ve determined things might get too slow and backed up if we’re trying to send foods through customs across the border from US to Canada and vice versa.

Click the logo below for more information regarding signing up for this FUN program!

The Lean Green Bean

I hope everyone has a fun and safe Halloween today!

Thursday, October 25, 2012

My First Marathon!

Well everyone, it's official. I can finally call myself a marathoner! After 18 weeks of training, some gruelling runs and battling some injury... I did it. Ahem, barely did it.

I now have a shiny new medal to add to my collection:

On Sunday, I ran the Niagara Falls International Marathon with a great group of friends. This marathon is unique in many ways, but the highlight is running from one country to another. Only 1,200 runners participated in the marathon, but over 6,000 runners ran that day in their various events.

Let me give you a recap of my weekend:

The festivities started on Friday at the expo where I picked up my race kit. As I mentioned above, the race runs from one country to another. So it was mandatory for each marathon runner to pick up their own bib and get their clearance through customs. The expo was quite small in comparison to other expos with about 40 vendors. It only took us 45 minutes to walk through the show, this included me getting a massage.

I had the pleasure to talk to John Stanton, the founder of the Running Room while I was there. He gave me numerous race tips and signed my first marathon bib. I was pretty emotional at this point as I remember the year prior having a similar conversation with John as I was about to embark on my first half marathon experience. At that time "The Marathon" seemed like a distant dream.

After the expo I went home to make my favourite WW pasta dish and unpack my race kit.

The pugs helped me sort through my goodies. :)

Included in the kit was:
  • A long sleeve technical shirt with the NFIM logo on it. I will proudly wear this again.
  • Gluten free penne pasta
  • Bottle of Cold FX
  • BIOs collapsible water bottle
  • Werthers soft caramels (I ate this whole bag over the weekend.. so delicious)
  • Blue diamond almond sample pack
  • Protein bar
  • Nestea sampler
  • Bio-freeze sample
  • Magazine, coupons etc.

On Saturday my plans were to relax and mentally prep myself for the event. While cooking breakfast I made a swift move to grab something upstairs and I noticed a pain shoot right down my shin that made me stop in my tracks. Oh crap, my injury hasn't recovered... and it was the day before the race. About ten days prior I was out for a run when this pain started and it never went away. I was hoping with the taper and having three running days off that I would recover. Boy, was I wrong.

I went into a panic state and texted almost all of my running friends. Joanna was quick to reply to my text with encouraging words. That's why its great to share this journey with someone who can understand what you are going through. I calmed down almost immediately as there was nothing I could do at this point other than run my race the next day.

Sunday I was up and at em' at 5:00 a.m. I had to meet my girls at the Running Room for 6:30 a.m. and I had a lot to prepare. After eating my breakfast of homemade cinnamon apple oatmeal, I gathered these essentials:

I had a package for myself and for my hubby since he would see me on route and after the race. When it comes to packing for anything I always have a strange feeling I'm forgetting something, thank goodness I didn't.
After meeting the girls at 6:30 a.m. we drove to Niagara Falls and quickly found parking. The school buses transporting us across the border to the start line were leaving between 7:00-7:45 a.m. We hopped on the second bus and were on our way! It was about a 45 minutes drive and we were stopped at the border for yet another customs check.
The bus took us to the Albright Knox Art Gallery in Buffalo. Here were were able to stay in the warm museum and relax before our big race.

Before we knew it, it was 9:30 a.m. and we had to load our baggage onto the baggage bus and start to line up. I think I peed three times during this time period as I got so nervous about the race. 10 a.m. came even faster and we were off and running our first marathon!

The first six kilometres we were running through the streets of Buffalo. We ran past some nice old houses and some motivating spectators. I don't travel to the states that often, so I was distracted by what the cops wore for uniforms and what their street lights look like (I don't get out that often, lol).

Running across the border was the highlight of this race. At kilometer seven I saw customs approaching and we ran through it like it was no ones business. There were loads of motorists stopped as some lanes were closed for us marathoners, it was bittersweet seeing their angry faces as we ran right passed them.

The winds started to pick up the moment we stepped onto the Peace Bridge and crossed into Canada. From there we did a three kilometer loop before we started on the Parkway. The Niagara Falls Parkway is a 53 kilometre stretch of road which travels from Fort Erie to Niagara on the Lake. The rest of the race continued on this stretch. While on the parkway we battled 20-30 km headwinds the rest of the race.

At this point the rest of the race seems like a blur.

Things started to take a turn for the worse around kilometer thirteen. When I saw my husband I told him I was struggling. I knew something was wrong but didn't want to admit it to myself during the race. My injured leg was feeling fine up to this point but it seemed every other muscle in my legs were coming fatigued. Shortly after seeing my husband my quads seized up. I have never experienced pain like that before in my life. To describe the pain I would say it was like a charlie horse and it stopped me in my tracks. This pain continued throughout my race and only got worse. I could only run about five minutes before I would stop, cry, stretch and try to run again.

 I was very fortunate to have friends and family cheer me on along the race route. It was nice to see their happy faces and hilarious signs throughout the course. I believe it was them that kept me going. One sign my friend Dawn had for me was "Pain is Temporary, Pride lasts Forever". That became my mantra for the rest of the run. I didn't want them to see me fail on my first marathon attempt, so I just kept truckin' along. Dawn also got me back for the "Don't Poop Your Pants" sign I made for her at her last race.

Crossing that finish line was such a feat. I was overcome by emotion and pride. I knew I could do it if I put my mind to it. Regardless of how hard the run was I would not take back that experience.

I don't have an answer as to why my legs seized. I'm guessing low electrolytes or dehydration leading into the race. Either way, I'm hoping to never experience that pain again and will do whatever I can to avoid it in the future.

To celebrate, our group went to Boston Pizza and enjoyed some well deserved carbs. This was after my husband made me walk up a steep hill to get to my car. Note hill in photo below:

 I am so thankful for the support I received from my husband, friends, family and running instructor Bob during this journey. Without them I don't think I ever would have gotten to the finish line. Now, I can't wait to book my next race and work towards having a happy healthy experience! I guess it can't get any worse right?


Photo's courtesy of: Dan, Dawn & Jaime :)

Thursday, October 18, 2012

What I Ate Wednesday Edition #3

I'm excited to be posting another edition of WIAW!

This is your opportunity to get a glimpse of my daily eating habits. Hopefully it will inspire you and your daily meal plans. I was inspired by many other WIAW writers, and it helped me bust out of many daily eating ruts and encouraged me to focus on healthy eating.

I'm sure many of you can relate; some days life is busy from the moment you wake up. That was my day yesterday!

I had a meal plan and tried to stick to it as best as possible. I failed in the sense that I got so busy I didn't eat as much food as I wanted to. I skipped my afternoon snack since I was busy in meetings, but paid for it in the evening when I was starving at 5:30 pm. When it came to dinner, I was so hungry but could only eat half of my meal. This was not intentional, I think it was due to the combination of eating so late and skipping my afternoon snack.

Every meal and snack is important to keep up your metabolism during the day. That's why I "try" to stay consistent with my meal times and I "try" to fall into these good snacking habits.

Here were my eats for the day:

Breakfast (8:30 am):
  • 1 1/2 cups of pure orange juice with pulp
  • Homemade yogurt blueberry bran muffin

Snack (10:00 am):

Lunch (12:30 pm):
  • Salad from a local salad bar with caesar dressing
  • Kaiser bun... carb load!

Pre-Workout Fuel (5:30 pm):
  • Banana and 2 tbsp's crunchy peanut butter
  • Oiko's Greek yogurt, key lime

Dinner (8:30 pm):
  • 1 homemade chicken enchilada

Snack (10:00 pm):
  • Handful of dried cranberries

These are my nutritional details for the day:

Calories: 2,029

Fat:  81.9 grams
Sodium:  1780 grams
Carbs: 270.7 grams
Fibre:  28.1 grams
Sugars:  127.4 grams
Protein: 69 grams

Core Nutrient Breakdown:

Fat: 35.1% of calories
Carbs: 51.7% of calories
Protein: 13.2% of calories

Calories burnt during run: 785. This was my last run before my marathon!

Do you fall into any good habits during the autumn months?

Monday, October 15, 2012

Tapering for the Marathon

Well, its finally here... the last week of tapering before my first marathon. This week is crucial to my success and cannot be taken lightly. There are so many things to focus on: de-stressing, getting adequate sleep, eating a carb enriched diet and most importantly cutting back on mileage.

Saturday was the last official run of notable distance, 16 km. My schedule for the rest of the week looks like this:

Yesterday:  6 km
Monday:  off
Tuesday:  6 km
Wednesday:  10 km
Thursday:  off
Friday:  off
Saturday:  3 km (optional)
Sunday:  42.2 km

It's hard to believe that cutting your mileage down that much during the last week can be beneficial but there are many reasons to it:
  • Minimize fatigue
  • Repair muscles
  • Replenish hormones, glycogen, enzymes and antioxidants

I missed one of our last 32 km runs a couple of weeks ago due to a migraine, so I pretty much started my taper early. I can tell you that I have felt my strength rebuild so far and I'm starting to feel back to normal. I'm curious to see what one more week will do!

In addition to this physical preparation, I've been mentally preparing too. I'm full of quotes and positive imagery which I know will help me cross that finish line with a smile.

This past Sunday I only ran 6 km. This was a nice change from the usual 2-3 hours of running, followed by a long shower, followed by a 1-2 hour nap. I didn't know what to do with all of this free time, so I decided to spend it in the kitchen.

Throughout the day I made:
Healthy Homemade Granola Bars
Yogurt Blueberry Bran Muffins
Tandoori Salmon and Zucchini Boats
Fresh Tex Mex Salad with Southwest Beans on Toast
and finally.... Full Fat Apple Crisp!
Are you exhausted yet? I was. That's what I would call a busy day in the kitchen!
Let me share one of my favourite recipes from the day.
Healthy Homemade Granola Bars
Dry ingredients:

3 cups whole oats

1/2 cup dried cranberries
1/2 cup chopped cashews
1 tbsp sesame seeds
2 tbsp chia seeds
4 tbsp sunflower seeds
4 tbsp pumpkin seeds
2 tbsp ground flax seeds
1 tsp cinnamon

Wet ingredients:

1/2 cup light olive oil
1/3 cup honey
1/3 cup maple syrup
2 tbsp natural peanut butter
1 tbsp molasses
2 tbsp vanilla
1 tsp lemon juice
Preheat oven to 350 f. Line a 13 x 9 inches baking pan with parchment paper.

Combine dry ingredients in a large bowl and set aside. In a small saucepan, heat oil and add the other wet ingredients. Stir until smooth and pour over dry ingredients. Mix well.

Spread the mixture into the baking pan, and press to form an even layer. Bake for 25 minutes, and allow to cool completely before cutting into bars. Keep refrigerated. Makes approx. 15 bars.

This recipe was adapted from
Nutritional Facts:
Calories 253
Fat 14.1 g
Sodium 19.5 mg
Potassium 127 mg
Carb 29 g
Fibre 3 g
Protein 4 g

This granola bar was a nice change from the store bought bars. Higher in calories than the popular 90 calorie bars, but this is filled with many good items and is very filling. I think it will be a regular in our household as it required minimal effort and not a lot of time. A win-win in my books.

I hope to post some of the other recipes I made yesterday in the upcoming week.

I'm off to get my read on and catch some much needed Zzzzz's. I hope you all had a glorious Monday and a great start to your week.

Related Posts Plugin for WordPress, Blogger...