Quick and Easy Quinoa Salad

I haven't added a healthy recipe here for awhile but the streak stops today. Yesterday I made a really good tasting side-dish and I had to share it with you.

You can read all about the super-grain Quinoa here in a previous post. It's a super grain because it contains tons of fiber and protein for a great post workout meal.

I saw this recipe on the Food Networks 5 Ingredient Fix show on Saturday so it's super easy and doesn't take a ton of ingredients. Hope you guys like it, let me know if you try it and what you think!Quickie Quinoa Salad

• 1 cup quinoa
• 1/2 English cucumber, seeded and chopped
• 2 tablespoons roughly chopped fresh cilantro leaves
• 1/2 cup pine nuts, toasted
• 2 tablespoons lemon infused olive oil - I didn't have lemon infused olive oil so I used olive oil but added lemon zest of one lemon and some lemon juice.

"Soak the quinoa in water for 15 minutes, then drain. In a saucepan over medium heat, combine quinoa and about 1 1/2 cups of water. Bring to a full boil. Cover the pot, and let the quinoa cook for another minute. Turn the heat down to very low and cook for 15 minutes. Remove the pot from the heat and let it sit for 5 minutes with the lid on. Uncover the quinoa and fluff gently with a fork. Set aside to cool.

Meanwhile, put the chopped cucumber, cilantro, toasted pine nuts and the olive oil in a serving bowl. Season with salt and pepper, to taste, then add the quinoa and toss. Eat and enjoy!"

Warrior Dash Discount

Ok, I'm finally trying to get back in the groove of things after all of the holiday feasts. To get you really in the spirit of exercise and running, sign up for something FUN that you'll really look forward to.



Right now Warrior Dash races are still at 2010 prices and they're planning on raising them up on Friday. This isn't a promotion for them but a "I'm telling you this is awesome" thing.



They had something wrong with their signup process and had to extend the prices so its your lucky week.



My husband and I signed up for the Chicago race last year and we drove up from Lexington, KY for the weekend and it was so worth it. The race is really fun and I suggest that if you have a race (sort of) near you, sign up before Friday.


http://warriordash.com/



The races are held all throughout the year around the US and even in Australia!



You have to go to the site to see what its really all about, but really you need to actually experience it for the full effect.



Usually the races are not much longer than a 5K but you get to jump over fire! run through slippery, clay-like mud! crawl under barbed wire! Jump over cars, and such! This is an adventure! :)



You'll see me at one of these... haven't decided which one yet, but we've already recruited my husband's uncle too.



Hurry before Friday! http://warriordash.com/

Halloween Runnning Guide

Halloween is one of my favorite holidays (who doesn't have it in their top 3 right?) and with all the candy I've consumed this month I am continuing my half marathon training with an 11 mile run last night (sore today!) and taking it a little easier up to Nov 6, race day and "trying" to cut back on the candy!

To get in the spirit of Halloween I wanted to post some crazy pics of runners in costume… seriously how do they avoid chaffing?!... ouch… :) (Also keep scrolling past the pics for some more great runners tips that have helped me push myself faster up the hill.)

Running Tips (found at running.about)

“Go Fishing.

Focus on someone in front of you who you think you can catch. Imagine you're casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, as you keep getting closer and closer to him.” (I have been doing this lately and it got me medals! I normally don’t push myself this much, but in the last few races I’ve picked out a person to beat and it's paid off.)

“Talk to Yourself.

Who cares if the person running next to you thinks you're crazy? Sometimes giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can help you through a rough patch.”

“Run the Tangents.

Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of "running the tangents" is to run the shortest distance possible by running straight from one curve to the next.” (I think this one is a great one to keep in mind, I’ve known a ton of people who run a marathon and by the end have ran even miles more… they keep track on a GPS, that would be quite disappointing for time and discouraging when you’ve run so long…)

Oh did I mention yesterday was chocolate day? If you missed it make sure to celebrate today :)

Runner's Form

Here are some tips on good running form. You don't want to injure yourself from straining an area of you body because of bad form. If all of these seem overwhelming to you, try taking one tip and perfecting it before moving onto the next. Preferably the one that you're the worst at.

1. Look ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

2. Land Mid-foot. I have always wondered about this. It seems the toe runners always run faster, but it is bad form. I think this one may be the hardest for me because its changing how you actually run with every step.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

3. Relax Your Hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

4. Check Your Posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

5. Relax Your Shoulders. I always begin to get shoulder pain about half way through a race because I have them too tight, and this always hurts my running. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

I found these tips at running.about.com.

Savoring Summer

After the post below about Agave Nectar my good friend and marathon partner sent me a few other recipes using Agave that she has found. Since Summer is over, but the good weather has stayed a little longer here is another recipe to try before the good Strawberries are gone.

This recipe is from Weelicious and looks fantastic:

Strawberry Muffins - Fast, Easy, and Fun
(Makes 24-28 Mini Muffins)

2 Cups All Purpose Flour
3 Tsp Baking Powder
1/2 Tsp Salt
1 Large Egg
3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work)
1/4 Cup Vegetable or Canola Oil
1/2 Cup Agave Nectar
1 Tsp Vanilla Extract
1 Tsp Lemon Zest
1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.
2. In a bowl, combine the first 3 ingredients.‬
3. In a separate bowl, whisk egg and add milk, oil, nectar, vanilla, and lemon zest and stir.‬
4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).‬
5. Add the strawberries to the batter and slowly combine.‬
6. Line or grease muffin tins and fill 2/3 of the way with batter.‬
7. Bake for 20 minutes or until toothpick tester comes out clean.‬
8. Cool and serve.‬

Enjoy :) more running tips to come as well.

Sugar Is Outta Here

Yesterday after I dropped my husband off at school for his 2^nd day of his 2^nd year of the UK MBA program I stopped to get gas for the very hungry truck (as I was driving hoping to make it to the gas station I was apologizing to our Dodge for neglecting the fact that he needs fuel just as much as we do.)

Once I pulled in to the gas station I got a very strong hankering for candy… any candy bar preferably chocolate but something I could bite into. I tried to talk myself out of it but I went into the store anyway. Lucky for me the line was way too long for my patience and I left empty handed. But of course was unsatisfied.

Even when we want to stay fit and keep on the right track we get cravings for the sweets… I know from experience… it’s my weakness.

Don’t deny yourself a taste or once you do give in it won’t be pretty. Here are some healthy alternatives that will still hit the spot.

My good friend and awesome runner has introduced me to Agave nectar. She uses it in place of sugar, and it has great benefits for runners as well. Honestly who has ever cut sugar from their diet and seen negative effects (besides the cravings of course)? I want comments if you have…

Chocolate Pudding – Easy (could even be used with a pie shell and berries - or by itself, I love pudding :))

Ingredients

¼ cup unsweetened natural cocoa powder
¼ cup cornstarch
¼ teaspoon salt
2 cups 2% reduced-fat milk or plain soymilk
½ cup agave nectar or honey
2 teaspoons vanilla extract

Instructions

1. Combine cocoa powder, cornstarch and salt in a 1-quart saucepan. Add just enough of the milk to make a smooth paste. Gradually stir in remaining milk and agave nectar.
2. Cook over medium heat, stirring constantly, until mixture begins to thicken. Remove from heat and stir in vanilla. Pour into individual serving dishes and chill. Serves 4.

Health benefits of Agave (from allaboutagave.com)

One of the most health-promoting properties of agave nectar is its favorable glycemic profile. Its sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant "sugar rush" and unhealthful blood sugar spike caused by many other sugars. Agave nectar is a delicious natural sweetener that can be used moderately - by dieters, some diabetics, and health conscious cooks - to replace high-glycemic and refined sugars.

Weight Management Friendly

Agave nectar's low glycemic index makes it suitable for some individuals on low-carb or slow-carb diets (the Atkins Diet, the South Beach Diet) and for a variety of weight loss/management programs. Granulated sugar has an average glycemic index in the high 60's, while agave generally scores under 30. Foods with a glycemic index lower than 55 are considered low glycemic foods. Foods lower on the scale are less likely to trigger the body's mechanisms for fat storage. While it's not a "free" food for indiscriminate consumption, many individuals on a diet or weight maintenance plan find that agave is a healthier substitute for sugar, and that moderate use of agave nectar can help them enjoy foods that otherwise might be off limits.

Other great links: http://www.allaboutagave.com/agave-vs-liquid.php

http://www.allaboutagave.com/agave-vs-granular.php

Substituting Agave Nectar for Liquid Sweeteners

Honey

Replace each cup of honey with one cup of agave syrup.

Maple Syrup

Replace each cup of maple syrup with one cup of agave syrup.

Brown Rice Syrup

When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.

Corn Syrup

When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.

Substituting Agave Nectar for Granulated Sugar

White Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.

Brown Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.

A Running Shoe's Prime

I found a great article from Salt Lake Running Co. about getting a shoe ready for a marathon.

I always have trouble knowing if my shoe is right for race day. I am used to blisters under the toe nails, losing your toe nails, other blisters, etc.

Here are 3 questions the article answers:

1. When is the best time to buy a shoe for a marathon and how do I get my pair ready?
2. How do marathon runners know whether or not their shoes will have enough life to get them through the race free of pain?
3. How close to marathon day should a runner purchase the shoes they are planning on using for the race? - My husband bought his shoes the night before and to everyone's surprise had no blisters, but I give credit to the shoe experts at S.L. Running Co. for picking out the right shoe :)

"The shoes a marathoner wears during the actual race should be in their prime. The prime of a running shoe is typically between 50 and 150 miles. The first 50 miles is to ensure that the shoe is compatible with the runner’s foot. There is very little actual break-in period with running shoes because the materials used are very supple in comparison to leather boots or shoes that traditionally need to be broken in. It is conceivable that if a runner is familiar with a certain shoe, he/she could pull a brand new pair out of the box and run the race. This is not recommended, but this is better than running on a shoe that has too many miles on it.

After a shoe has reached approximately 150 miles, it starts to lose its capacity to cushion and support the impact that comes from running, especially toward the end of longer runs. The typical life of a shoe is 300-400 miles. A running shoe is obviously still good after the 150-mile mark, but a marathoner runs the risk of having the shoe fail toward the end of the race when the foot and body need the most protection and support.

Aside from being uncomfortable, if the shoe fails at mile 18, 20, or 25, this may cause the runner’s pace to slow significantly, costing the runner valuable time in the race. More importantly, it can cause the runner to recover more slowly at the end of the race, and can even cause significant injuries such as stress fractures.

So, how does a marathoner keep a shoe in its prime leading into a marathon? Here are some tips:

• A runner should use the shoe he/she is going to run the race in during at least one long run.
• It is not recommended that he/she wait until the last long run because there is not another long run to correct any problems that may arise.
• The shoe that will be used in the marathon should be purchased with enough time before the second to last long run to be able to do a few shorter runs on it before going out for 18 or 20 miles."

And the article closes with "Don’t be discouraged if time seems to be running short. It‘s better to run on a shoe that has fewer than 50 miles than a shoe that has more than 150."

From the Workout Mommy: "Did you know that while running, the impact on your feet is about 5-6 times your body weight? If your shoes are old or simply have no cushion in them, the bones in your feet have to absorb this impact. Over time, this repeated stress on your bones and joints can lead to many different injuries, primarily shin splints. Please do not let price deter you from getting quality running shoes. Your feet are worth it!"