Fueling Two Days in the Life (a double long run weekend)

This past weekend I had a double long run. I ran bigger mileage (at least for me) on both Saturday and Sunday to simulate the later miles of race day fatigue.

I noticed that as the distances get longer, I pay closer attention to making sure I get enough throughout the day. Sure, I’m hungry for breakfast after the run, but making sure enough fuel is consumed become more important later in the day when I’m not ravenous.

It is also important when I am running long again the next day.

My biggest advice for doing back-to-back long runs and recovering appropriately between them is to eat DURING the run. I honestly don’t think that eating much while running influences my performance too much. I think products like Run Gum, water and electrolytes help out immensely, but unless the run is over 25-30 miles, eating on the run is specifically for recovery.

This is just my experience. Obviously, eating while run does help on that run, but I want to make it clear that the most benefits I see from eating/drinking while running is that it aids in recovery.

That said, the following are two days of eating on double run days:

[running fuel]


Day 2

Same running fuel as pictured above.


Plus the same dessert as the night before

That was what I ate for my long run weekend.

Don’t hesitate to email me with any questions.

You Can’t Save Animals If You’re Dead

This week in IIN, we began a lecture series on vegan and vegetarian diets. I have been vegan for almost three years now so obviously I have a biased towards this way of living.

Not only do I believe it is healthy for the body, mind and spirit, it is also good for the planet and of course, the animals.

In the first lecture, something Joshua, the founder of IIN said stood out to me. He was speaking about young adults and how we have the ability to eat a vegan diet successfully because we are young, vibrant and have healthy bodies simply because we have not yet lived as long.

He made the comment that what works for us now, might not always work in the best way, so we need to be mindful of that toward our clients and not force a certain diet upon them.

This made me think about my own personal choices and evaluate what I would do if such a situation were to arise.


What if a completely vegan diet wasn’t working for me at a certain point?

What if I had a disease and the only food my stomach could handle was some sort of animal product?

What would I do?

Well guys, you can’t save animals or promote healthy lifestyles from the grave.

I went vegan for ethical reasons and stay this way because it works for me, both healthfully and morally. However, if there came a point where I was ill or needed some form of calories from animal sources to survive, I would not hesitate to consume them.

This topic can be tied into my experience last Sunday with Coke.

Do I drink it regularly? No.

The situation I was in led me to consume it greedily.

Do I regret it? No.

Let’s say I was in another situation like that and the only thing available was cheese. Would I have eaten it?

Yes.

Why? Because honestly, I would not have made it home without something.

Click To Tweet

I am lucky (actually, we all are lucky) that we live in a culture and society that allows us the choice between animal calories and other types of calories. Given the choice, I will always choose the cruelty free option, unless my life and well being depend on it.

Consuming a small portion of an animal source to sustain my health and life is collateral damage for the good I can do alive to protect hundreds of other animals through my message.

Cruelty free and vegan is something I will always strive for, but I acknowledge that perfection is not always possible.

Tying this into my future health coaching practice, I will remember that each of my clients have their own lived experience and know what things they prefer in order to be successful. Just because I thrive on a vegan diet, doesn’t mean they will.

It will always be my message that a vegan way of eating is best for the planet and the animals, however part of meeting a client where they are at means allowing them to pursue their truth and realizing they might not be ready to embrace what I believe is the best way to eat.

Now, I am linking up with JenArman and Laura for WIAW!

Breakfast:

6

Pumpkin spice waffle with peanut butter, coconut butter and maple syrup. Side of apples and cold brew.

Lunch:

3

Budda bowl with tofu, roasted veggies, black beans and snap peas

Snack:

5

3 year old granola bar I found in my backpack

1

banana chips

Dinner:

42

Almond butter, grape jelly and banana burrito, bowl of broccoli with dip

Is it pumpkin spice time for you yet?

Would you eat something out of the ordinary for your health?

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Bliss Nut Butter Peanut Butter Overnight Oats

The power of peanut butter, the satisfying fullness from oats, the Omega-3s from chia seeds. Overnight oatmeal is what we all look forward to when the summer mornings are hot and the sweat starts early.

I cannot lie, as much as I hate finishing a jar of Bliss Nut Butter, I love eating my oats from the jar. Bonus if I remember to make the oats the night before, because that means they are cold! Yes, just like how I take my coffee in the summer, I will gladly take my oats equally as chilled.

Let’s talk about chia seeds, the secret addition to both this recipe and some Bliss Nut Butter products that has me swooning.

Chia Seeds contain all those heart healthy omega-3s that reduce inflammation. They also provide an antioxidant punch similar to blueberries and the correct calcium to magnesium ratio ideal for the skeletal and nervous system. Just 2 tablespoons of chia seeds provide 98 calories of energy and 13% of your daily calcium. They are also high in fiber to help the digestive system out a bit.
I simply love the way they gel up and thicken whatever I am making. As a lover of thick smoothies, banana bowls and oats, adding chia seeds is a welcome addition to my meals.

Before I give you the recipe, it’s Wednesday so I know everyone wants to know what I’ve been eating. Thank you to JenArman and Laura for hosting!

Peanut Butter Overnight Oats with @blissnutbutter #WIAW #whatveganseat Click To Tweet

Breakfast:

3

Apple, dried peaches and cold brew

Lunch:

1

Cheesy oats with sprouts and a hemp seeds, bread and butter pickles

Dinner:

2

Black beans, avocado and salsa bowl

Snack:

Red Velvet Oreos [unpictured because I forgot]

4

 

Peanut Butter Overnight Oats

From at

Prep: Yield: 1Total:

You'll Need...

  • 3-4 tablespoons Bliss Nut Butter original peanut butter
  • 3/4 cup oats
  • 1 cup milk of choice
  • 1 tablespoon chia seeds
  • 1 scoop vanilla flavored protein powder (I use Orgain, Plant Fusion or Vega)
  • 3 tablespoons blackberry jam
  • 1/4 cup granola

Directions

  1. Mix together milk and protein powder in a cereal bowl.
  2. Add in the oats and stir until combined.
  3. Stir in chia seeds.
  4. If the peanut butter is already in the jar, just pour oat mixture into the jar. If not, add your peanut butter to the bowl.
  5. Microwave for 30 seconds. Stir. Microwave another thirty. Stir. The peanut butter should be mixing into the oats, but still in a few globs in the jar.
  6. Store in the fridge overnight. In the morning, top with jam and granola.

Enjoy!

Are you a fan of thick, dense eats?

What is your favorite peanut butter?

A Day In My Life [August 2016]

Being on Snapchat in a more aggressive way, and looking through my story at the end of the day, has caused me to take a look more consciously about how I work my running life and other responsibilities together to make it work,

With the funk and fatigue I’ve been experiencing this past week, I wanted to search for a solution to that holistically rather than medically or just accept it.

Today I’m linking up with Jen, Arman and Laura for WIAW.

6:15AM: Alarm goes off, I put on my shoes and start my run.

3x2100m

3x800m

8:30AM: Start eating breakfast, browse blogs and do some social media.

Breakfast: 

4

Zucchini waffle with Blueberry Jam and peanut butter. Apple always.

10:00AM: Begin working at CTB

It was bagel Tuesday today ($6.50 for a dozen bagels) so that makes for an interesting day. My various jobs include making sammies, drinks, calling in orders, taking orders and making sure the shift runs smoothly.

12:30PM: I get a break for lunch, browse Instagram and sit for as long as possible.

Lunch:

3

Burrito with hummus, seitan, tomato, sprouts, onions and capers. Side salad with dip.

1:00PM: Back to work.

The afternoon always involves cleaning up from the morning and prepping stuff for the next day. Some days we need to go to the bank to get change, today that was my job. The bank has Tootsie Rolls, that’s my favorite part.

Snack: 

2

Assorted Tootsie Rolls

4-6PM: My coworker’s go on break, so I am the only one making sandwiches on the line. It’s slower, so I can clean up, take the soup down and talk a bit. (Not gonna lie, I edit photos if it’s not busy). Today I munched on fruit during this time.

Snack:

1

Blueberries and raspberries

6PM: I get home and start school work or blog. Sometimes I do this while spinning on my bike, other times just on my computer. I get through a few lessons before I decide it’s enough.

7PM: Shower.

7:15PM: Make dinner

Dinner:

52

Banana ice cream with walnuts and chocolate covered macadamia nuts, topped with whipped cream. Side of greens and banana chips.

I have been switching it up here recently, but it was hot and sounded good.

7:30-9PM: Read blogs and articles pertaining to my school. Peruse social media.

9PM: Bed, I’ve got a group run tomorrow morning!

I think my fatigue stemmed from long days at work and not taking in account for the energy school work takes. I think more rest or just putting my school work on non-CTB days is a good idea. That, or only do a half hour of school work after my job.

What is your go-to dinner?

Did you have a job in school? Any tips for me?

Cold Brew Coffee and WIAW

Since going off sugar a month or so ago, I have really come to appreciate the flavor of coffee. I always said I liked it, and I did, but I thought it also needed to be sweet. Since getting off fake sugar, I’ve been putting just almond or soy milk in my morning brew. I have developed a new taste for dark brewed coffee, and my latest love, cold brew.

Cold brew coffee is a stronger, more concentrated form of the stuff. It has more caffiene, but is less acidic and has a smoother taste. I am a total decaf person, but the velvety texture of cold brew is really refreshing. The past couple mornings I’ve been switching from my iced decaf to the cold brew and can now say I appreciate good coffee.

I understand why people don’t like Dunkin’ coffee as much. Now, it tastes watery to me. I’ll take my coffee iced, and concentrated.

Something else I’ve wanted to try is nitro brewed coffee. My roommate has it at her work so I’ve been meaning to get over there to give it a go, but have failed to do so. Challenge: accepted.

Although my morning brew does not make an appearance in my WIAW, it is there each morning, iced usually and with milk. I’m linking up with ArmanLaura and Jen for a full day of eats.

Cold brew #Coffee and #WIAW #veganfood #whatveganseat @veganfoodshare @peasandcrayons Click To Tweet

Be sure to check out yesterday’s post for a delicious ice cream recipe using COOKIE BUTTER!

Breakfast:

5

Carrot waffle with almond butter, coconut butter and syrup. Apple on the side.

Lunch:

4

Chana Marsala with quinoa and salad.

Snack:

3

We call this drink the Big Foot (iced hazelnut coffee, almond milk and chocolate)

Dinner:

2

Cashew cheesy quinoa with tomato sauce and pumpkin seeds, side of green beans.

Dessert:

1

Triple Layer dessert I made up and have yet to name.

Are you a fan of cold brew coffee?

How do you take you brew?