Holy Sore Calves Batman!

Sunday's run left a lasting impression. Calves were sore until today (Wednesday) and I couldn't focus on anything until...well...I'm not sure I am focusing yet. Lesson there? More food and more street running to build up the endurance level. I've been running mostly trail. Trail running is much softer than street running. There is more technical skill and much more core involved but not nearly the pounding that the body takes from running on the pavement for 6+ miles.

Monday's food was interesting. I wasn't interested in much. That makes it tough. Breakfast was grilled zucchini and cabbage with bacon. It was fuel but weird breakfast food.

My mid-morning snack was caprese salad. That was tasty. I could have eaten twice this much. However this was a serving. 

Late lunch was fun. I slow roasted lamb shanks. How did I do it? I lined the bottom of a large casserole with vidalia onion. Then I put chunks of sweet potato and kohlrabi over it. I put the lamb shanks on top and added 8 ounces of broth. I scattered 1 tsp each of oregano, thyme, and rosemary over the whole thing. Then I baked it at 300 for two and a half hours. The veggies were tender and the meat was falling off the bone. I served it over a bed of baby spinach.

Afternoon snack? The standard!

After work I was hungry but not wanting to eat too late. I roasted chickpeas and reheated some of the leftover veggies. This I had over top of arugula.

Tuesday's breakfast was late. I did a workout so I started my day with a runner's breakfast of nuts and coffee before heading to the gym. After that I needed protein. I'm out of butter. Eggs done in olive oil are just not the same. I cooked onion and arugula in olive oil. Then I cracked two eggs on top and added 1/2 cup of water and covered to steam poach the eggs. I had it with turkey bacon to add more protein to the meal.

My afternoon snack was a piece of watermelon and some nuts. I know. Nuts don't really go with watermelon. I have to balance the meal with protein or fat so I went for the nuts.

Late lunch was leftover pulled turkey. I made that about a week ago and had put it into the freezer for later. I roasted more zucchini for my hot veggie. My cold salad was fresh corn, canned black beans, sliced scallions, topped with fresh salsa and a side of guacamole. The taste buds were quite happy!

After work I was not interested in cooking. We decided to go out to eat. What a fantastic plan! We started with salad. Field greens with walnuts and green apple.

I had the steak. I did say earlier in the day I was getting tired of eating red meat. I know that steak is red meat. It was the best gluten free option. The meal was not Rapid Results but it was Sure and Steady. Roasted potato salad (roasted baby potato wedges in an olive oil dressing with roasted peppers and onions), topped with roasted asparagus, and finally the steak on top of that. The fun little things on top? Fresh made potato sticks. The whole thing was drizzled with a wine reduction sauce and sprinkled with fresh blue cheese. So tasty!!

Crafting progress over the last few days? Spinning of course! I'm up to 450 yards! It is so pretty!! I'm still enjoying playing with the yarn and watching the colors blend. 

Sunday Runday!

Sunday is normally a long run day in my world. The last few Sundays however have not included a long run. Yesterday Kam and I went out for 6.5 miles through the neighborhoods. Our intention was to be running before 9 so we caught the last of the chilly morning air. Unfortunately we missed that mark by an hour. It was 10 when we headed out. By 11 the sun was really warm and I was not enjoying myself any longer. At the end of our run we stopped by the house and picked up the dogs for a nice walk around the block...another 3/4 of a mile around the block. They were happy and we were so hungry it was no longer funny.

What to eat before a 6 mile run? I usually have coffee and nuts if I am running in the morning. Eating and running are not a good combination for me. I had an ounce of walnuts, half a cup of fresh blueberries, and a cup of coffee. During the run I had a serving of Gu Chomps, Peach Tea is my favorite flavor. I had plenty of water. Hydration is important during a run. After the run though real food was priority. Breakfast was perfect! Eggs and bacon over top fresh spinach greens with a bit of pepper Gouda on top.

I spent a bit of time out in the front yard spinning yarn. It was so refreshing. I had my audio book going and a lovely iced coffee to sip. Before I knew it I had spent 2 hours out there. The yarn I spun was 110 yards long. It is starting to look promising!

Then I relocated to a friend's pool. Well, not her own pool but one that is on the property where her house is. I took knitting for the poolside entertainment. I even managed to get through most of the gusset on this sock! It was quite an afternoon of crafting in public.

After the pool we went to her deck for a snack. Guacamole and carrots. I would much prefer to have chips and guac but I'm not eating chips right now. Carrots are just as good a vehicle as chips for moving guac to the belly. They also have more fiber, more nutrients, and less processed carbs. So carrots win over chips right now. 

Dinner? Oh yeah. We had some of that too. Funny thing about running days, we are always at least one meal down. We burn extra calories and rarely find the time to replace them. Dinner was a version of Mexican salad. Spinach and arugula in the bowl first, then seasoned black beans, then seasoned browned ground turkey. I topped this with a handful of roasted pumpkin seeds. Then topped it all off with a tablespoon of fresh salsa, two table spoons of fresh guacamole, some green olives, and a slice of fresh mozzarella. It was quite satisfying! 

2 Cups of Veggies?!?!

Why yes, I do want my clients eating 2-3 cups of veggies at their three main meals and 1-2 at their two snacks. Vegetables offer more than meets the eye. They are filling and help the person who is having issues with overeating to feel full when trying to burn fat. Very simple fact there and commonly accepted. They also offer more phytonutrients than we are aware.

For my eating lifestyle I don't feel the need to know the details of why. I know I feel better physically. I know I have a greater happiness rating. I have a higher performance when running. Besides all those benefits the meals taste better! Variety of flavors and colors make the dining experience exciting.

Here is an example of that two cups of veggies and protein meal. I used fresh veggies for this. I cut the corn from the cob. The green beans are tender French beans cut in half. The red pepper is about 1/2 a fresh red pepper. I lightly sauteed this in olive oil. Then I added chicken breast that I had cooked last night. I like to cook ahead of time so I can reduce my prep time. As soon as the chicken was heated through the veggies were cooked through too. This lunch took me about 15 minutes to make!

Cardio-knitting progress? I have a 12 week goal for my sock drawer and for my body. The sock drawer will have an influx of 8 pair. (I may have added a couple to the ultimate 4 month sock goal. I could be crazy this way.) My goal is to knit on my spin bike as often as I can. Some of my patterns have intricate cables. Those are hard to do while biking. Today's sock is a pattern from Cookie A's book Sock. Knit. Love. The pattern is Mona. It is a fun lace knit that is easy to memorize. Patterns that are easy to memorize are good candidates for cardio-knitting.

I have been using the Awake Energy Shots at the beginning of my workouts. I love it! I get to the 45 minute mark on my cardio and I'm still enjoying myself. Believe me when you are spending an hour on a spin bike you are happy when you don't notice time ticking by. You are even happier when you are still enjoying yourself! Bonus? No jitters just mellow energy. It is the most calm Awake feeling I've ever experienced.

Convenience Foods?

Let's face it there are days, even weeks, that are so busy you don't have time to cook everything from scratch. What are you going to do? How are you going to continue to eat whole foods and have food quickly?

One of my go-to quick meals is rotisserie chicken. I love that it is already cooked and a whole food. I'm fortunate enough to have two major health food stores in easy driving distance. Both of these stores sell rotisserie chicken. Both of them use free range, hormone free chicken. I can feel good about purchasing this. I am also thrilled they are about the same price, and often less than, purchasing a raw chicken that I must cook up. Many of the local grocery stores have them too.

What can you do with one of these chickens? There is the obvious. Cut it up and eat it with veggies. What if you don't want to cook veggies? Salad bar! Fresh veggies only though; don't go for any of the prepared salads whose ingredients may be questionable. Those salads will add hidden sugars and fats you likely don't want. Stick with the fresh raw veggies and a small amount of dressing on the side. I've been known to purchase frozen veggies to go with the chicken. They heat up fast. They are not fresh but they are better than nothing on a day when you are really not interested in the kitchen.

For a two-adult household  a whole chicken provides at least three meals. The breasts are one meal, and then the leg/thigh portions another. Then pull the remaining meat off the bones and make a chicken salad. It might only be enough for one depending on the size of the appetite. I see the chicken salad as a "bonus meal". Now, don't throw the bones away. Freeze them in a zipper plastic bag! When I have collected 2 or 3 of these I'll make a rich flavorful broth.The way I prepare this delicious chicken broth pulls the nutrients out of the chicken bones and puts them into the broth, and it makes my home smell like love is cookin' in the kitchen. My "Bone Soup" is a healthy tonic, and I can use it for a variety of recipes. Sometimes I have a cup of this basic stock to warm my belly; sometimes I just freeze it into small containers for future use. Other times I use it as the base for a hearty veggie soup. I love knowing I'm adding in extra nutrition, and I also love that I'm able to be so thrifty with all these meals from one affordable purchase!

Bone Soup 

bones left from 2-3 chickens
1 bunch parsley
1 onion coarsely chopped
3 cloves garlic peeled and crushed

Put all ingredients in a large soup stock pot and cover with water. Simmer for 10-12 hours. As the bones soften, they release their calcium. Strain the broth (keeping any bits of meat is optional, after 10 to 12 hours the small amount of meat is flavorless). Use this rich broth as you would any other stock.

Participation

There are days that I feel we should get points for participation simply by getting out of bed. This morning I was not in a participation mood. Fall is in full swing here in the mountains. Mornings are chilly. We were at 40 degrees when I was getting out of bed. Not much incentive for putting on the running clothes and getting out there.

I did it though. I got up and put on my cold weather running tights, tank top, and cold weather running long sleeve shirt. My first half mile was so chilly I had to tuck my hands into the sleeves of my shirt. The next mile I was pushing my sleeves up my arms. By the end of mile 2 I was peeling off the long sleeve and offering a prayer of gratitude to the angel who insisted I wear the tank top under the long sleeve. I was aiming for 8 miles. At mile 7 my ankle chose not to participate any longer. It was cranky and achy. I opted for the half mile steep uphill walk instead of the mile plus a bit of gradual uphill followed by a flat finish to my front door. The ankle is fine now.

I ate a huge breakfast. Now an hour later I'm hungry again. Looks like my metabolism is participating today. Even though I'd love a huge meal heavy with carbohydrate laden pasta I'm going for a nice salad with protein. It is about goals. I'm choosing meals that will get me to my goals. I love salads. Even in the cooler weather salads still hold appeal. I think one reason is I give every effort to make my own salad dressings. They are not hard to prepare. Simple ingredients put together in a variety of ways. For the next 4 days I'll be posting a different salad dressing. I promise there will be a healthy alternative to the classic ranch and a blue cheese option as well. Today?

White Balsamic Pesto-ish Dressing

2 cloves garlic, coarsly chopped
1/2 tsp coarse sea salt
1/4 cup fresh basil OR 1 TBS dried basil
1/4 cup olive oil
1/2 cup white balsamic vinegar

Mash the garlic and sea salt together with a mortar and pestle until the garlic is thoroughly pulverized.

Add the basil and repeat until the basil has turned the mixture green and the leaves are no longer recognizable.

Add the olive oil and slowly combine. Combine the oil mixture and the vinegar. Add to your salad sparingly.

Another Soup

Though we woke to overcast skies and a chill in the air but the day turned sunny by mid-afternoon. The intense winds that blew away the clouds lingered. Leaves rustled across the lawn and trees swayed. It inspired me to make soup. I had two kinds of kale and a white sweet potato from my CSA box (Community Supported Agriculture). The big orange squash, yellow onion, garlic, and canned beans were lurking waiting to become something delish. 

While I've been lazy lately about peeling squash and sweet potatoes I decided this soup needed the extra attention. I diced up the onion and sauteed it in 2 tsp olive oil until it was clear. I added 4 cloves of minced garlic to it and cooked them a bit longer. I then added a gallon of water and started peeling and chopping. All the veggies were tossed into the pot along with 2 tsp sea salt. After an hour and a half of simmering I had a lovely stew like soup!

The Three Rs

Review, renew, revisit! Today is one of those kind of days for me. This morning I renewed my passport. It is a simple task but for some reason I drug my feet getting it accomplished. Now that it's done I feel freer and a bit silly for waiting so long. I'm ready to complete some other tasks that fall under the heading of  The Three Rs today.

First up is a sweater. I participate in a Ravelry group called Harry Potter Knit and Crochet House Cup. It is a game of sorts. The goal is to craft items you will use, give as gifts, or donate to charity and have them fit into "class prompts". The structure is fun and supportive of growth in the crafter. Since I started with the group two and a half years ago I have taken my knitting and spinning to new heights. One of my favorite opportunities for growth is with the OWL (Ordinary Wizarding Level). The goal here is to choose a project that will require steady work over the course of approximately 3 months.

This Fall I chose to knit a lace cardigan. It is beautiful! The yarn is exquisite! I know I'll love the completed project. However, as I began the project I quickly learned that I disliked the way the pattern was set up. The lace portions did not flow properly in my mind, and that prevented me from making any progress on it. I quietly set it aside and knit many other items. I realized last weekend, while reviewing my Fall knitting plans, that if I were to continue on the project some changes must be made. Since I'm participating in a challenge of sorts I had to ask for approval to make any changes. I waited for a few days and was approved. The changes require me to rip out all I'd knitted so far and start over. I'm happy to be doing this. To the non-knitter it may seem like more work since I have already knit 5 inches of the sweater body and will need to reknit it using my pattern alterations. I don't think it will feel like more work in the long run because I have chosen to make the lace flow in a way that makes sense to me. The project is ripped back and ready for speed knitting this weekend!

Next up is my cardio. Since I've already had a busy morning of appointments and have a full schedule of clients this afternoon I'm planning to hold off on my cardio until after work. It is Friday. I'll be finished seeing clients at 6:30 pm today. Plenty of time for evening cardio! The plan is to come home and do an hour of cardio-knitting. I'm feeling quite content with this. I might even go so far as to watch a movie instead of listening to a book while I ride and knit. Things could get wild!

Finally, in the kitchen today I'm choosing to revisit the Spaghetti Squash. I've cooked with it before. It is a simple squash to make. I've not been tremendously pleased with the results. It tastes like squash to me and not pasta. I have tossed it with sauteed onion, garlic, and chicken breast and then served it with a salad. That seemed OK. I'm going for the spaghetti pasta experiment today. I had a client ask me this week if I ever use it. I had another client raving about how enjoyable spaghetti squash is. Neither of these people know each other. I took it as a sign. I'm revisiting it. I'm giving it another chance. I'm going to make a simple sauce with ground turkey, fire roasted tomatoes, fresh garlic, and what is left of the basil in my garden. We'll see how starting fresh works here.

To cook spaghetti squash you cut it long wise and scoop the seeds out just like all other hard squash. Bake it cut side down in 3/4 of an inch of water at 375 degrees for an hour or until the meat is soft. To serve it you scrape it out long wise with a fork, often will come out in pasta-like strands. Serve it on a plate and top with sauce or butter.

Simple Tomato Sauce

1 sweet onion, coarsely chopped

2 cloves of garlic, diced

1/3 cup chopped fresh basil

2 tsp olive oil

2 cans fire roasted diced tomatoes

1 pound ground turkey (optional)

Saute the onions and garlic in the olive oil until the onions are clear. Add the basil and tomatoes and heat through. In a separate pan brown the turkey and drain off any fat. Add the cooked turkey to the tomato sauce and serve over the baked squash. I added a side of steamed Swiss Chard for a low glycemic impact meal. 

Mario Brothers, Turban Squash, and Running?

Have you noticed how much fun the Turban Squash is? I picked one up this morning. I've cooked them before. This one just tickled me. Stores usually have them displayed with their knobby parts up. Something made me put the knobby part down. It made me think of the original Mario Brothers game. I know, silly. Mario Brothers was a big deal when my children were young. When I see Mario anything it makes me think of my oldest son, Bengi, when he was 10. Very happy memories!

Bengi works for me in the gym, and I am fortunate to see him everyday. I'm even more fortunate that he is a runner. He began running before I did; now races are family events! On November 11th we are running the Outer Banks Marathon. He will be running his first full marathon, 26.2 miles, and I'm running my fourth half marathon of the year, 13.1 miles. I'm excited we are down to 31 days until race day. At the same event my partner is planning to qualify for the Boston Marathon, by running the distance in under 4 hours. WOW! Big goals for one short weekend!

In preparation for that event today's cardio was running. I did an easy 5 mile run in a flat park area. It was a crisp morning here in the mountains, 45 degrees, when I left home for the run. I broke out my winter running pants and hoodie. After the first mile I had to shed the hoodie. I was grateful I'd chosen to wear a tank top under it. I find the extended cardio sessions exhilarating.

I haven't always enjoyed exercise. I've actually had a good stretch of time that I was anti-exercise. I just wanted to go through life not moving. I'm so grateful that I'm no longer in that phase of my life and I have compassion for those who are. I don't feel they should stay there. Movement, no matter how gentle, helps the body and the spirit to heal in many ways. Are you just getting started? Think about setting a "marathon" goal like walking one mile for 26 days. Are you already walking and feel the need to push harder? Try to double your walk distance in 26 days. Are you running? Do you want to run? Check out the Couch to 5K program. There are many couch to 5K apps for smart phones you might try one of those too.

So how do you cook that turban squash anyway? It is much like all the other hard winter squashes. Cut it in half, scoop the seeds out, place it cut side down in a shallow baking pan with 3/4 of an inch of water and bake at 375 for 45-75 minutes. The length of time is dependent on how thick the squash is. It needs to cook until soft. At that point the options are pretty open. You can mash it with a small amount of butter. This is one has a nuttier flavor than other squash. You might not want to go with cinnamon or nutmeg. You may be happier with a savory flavor. The squash has a large cavity when the seeds are removed. After baking you could fill it with a multitude of other veggies. Try steamed broccoli, sauteed onion and garlic, and chopped nuts or seeds tossed together. This is also one of those squashes that has a super hard outer shell. Imagine scooping out all the baked squash and using the shell to serve soup or stew. Wouldn't that be fun?  Just look how open the squash cavity is!

Patience

Yesterday I started a new hat. I've been saving a yarn that I spun for a year now. The yarn was spun from Blue Faced Leicester wool. It has a slight shine to it and feels springy as it flows through my hands. This hat has been a lesson in patience for me. I started the cast on the designer recommended. I was not pleased with how it looked as a beginning. I ripped it out. I tried the alternative cast on. It took me a bit to get the hang of what she was telling me to do and even then I was not certain it would be right. I knit one round. I found my stitch count was off. I ripped it out and started over. This last cast on worked. I had the right number of stitches. I was ready to begin a ribbed cuff. I thought that was it. Good to go. No more worries. Just knit it up. Time for joy and celebration. Yes, only 8 rounds into the hat and feeling like the celebration of a completed hat was due.

I completed the cuff and began the cabled design that would be the hat. After 4 rounds of the design I thought it would never work. The yarn was too busy. The pattern didn't show. I was convinced I'd have to rip out and pick a new yarn. Fortunately for me I chose to put it down for the night and wait until morning. Giving it a fair chance I picked it up again today. I decided I'd put so much effort into it already I might as well give it another couple of rounds. Six rounds later I'm pleased with the hat again. I'm happy with the yarn choice. I like the way the pattern is forming. I love the way the designer has written up the pattern. She was smart enough to write a pattern that someone on a detox can understand.

There are so many times in our lives that we give up too soon. I see people giving up on themselves and their goals just before they are about to reach them. It saddens me to watch this happen. Like my hat, these people were just a few steps from seeing their progress. Just a few short steps from reaching a milestone that would fuel them on in their journey.

Body transformation is a slow and steady process. The body requires good fuel and proper exercise just as much as it requires sleep and an environment that encourages peace and calm. As a personal trainer and a TLS coach I can provide wonderful fun workouts and education on proper food choices. I can assist many of my clients in accumulating moments of peace and joy in their lives. I can even make them so tired they sleep well. I cannot walk the path for them. I can and do walk beside them.

Today I've learned that I may need to provide guidance in patience. I may need to point out more of the milestones as they are achieved. I also learned that I may need to have more faith in my own milestones and achievements.

As for food, today is day 6 on my detox. I'm feeling great. I'm super happy today. I'm appreciating the beautiful Fall day and kale is the veggie in abundance. I'm majoring in greens this week. Greens are nutrient dense and fill the body with fiber. There are only so many steamed greens a person can eat though. As I'm tiring of them I decided to make some crispy kale. Ironically crispy kale is a lesson in kitchen patience.

Crispy Kale
1 bunch kale cut in small pieces woody stems removed
Bragg's Liquid Aminos or soy sauce to taste
Garlic powder

Preheat the oven to 375. Lay the kale on a baking sheet in a single layer. Spray with aminos or soy sauce. Sprinkle garlic powder over. Bake for 10-15 minutes watching so the kale just gets crispy but does not burn.  Before and after baking:

Dedicated? You bet!

I woke this morning thinking about dedication. I'm dedicated to my goal. I thought I was dedicated to my goal for a long time now. Perhaps I have been. Perhaps the goal has shifted. I started running in July of 2011. my goal for 2012 was to run 4 half marathon races. Through the year I've also had a goal of dropping 10-15 percent of my body fat. While I've run 3 half marathons, one 13.5 mile trail run, and am training for my final half marathon race of the year I'm no where close (I have 10% left to go) to reaching any fat burning goals.

I don't feel I've been neglecting the fat burning goal. I feel more that I've been expecting that goal to just tag along and somehow be a side effect of the running goals. Running has gotten my cardiovascular health up. My heart is beating quite strong and carries me through long runs up hill. I'm not nearly as winded from exertion as I was 6 weeks ago let alone last Fall. Running has made my legs stronger. I'm able to climb hills without burning quads. I can do squats and lunges that before would have had my knees screaming. Best of all I'm able to run on a leg that has 8 screws and a plate in the ankle and just above without excruciating pain.

But all this running has not created a fat deficit. It has not forced my body to burn the fat down to the percentage I want. I looked at that in detail just before I challenged myself to writing this blog for 90 days straight. I had a little talk with myself. I talked to myself about my goal body fat percentage goal. I wanted to be clear with myself as to why I wanted to reach this goal. Do I really feel this is attainable and what is the purpose? Then I looked at what would be required for me to reach that goal. What would have to change in my attitude? What would I have to change in my diet? What dedication would I have to place in my own journey? Do I really have time for that? Is it all worth it?

The changes I've made in my dedication to my diet are huge for me. Every change that an individual makes is huge for them. I'm 16 years past the giving up soda and sugary drinks change. I've learned over the last 12 years that I'm not just intolerant to wheat but I can no longer eat any gluten. I know of all my other food allergies and sensitivities. For most people these are the toughest challenges. These are the changes that cause cravings and bumps on the road to success.

What changes could be left? Dairy. I love half and half in coffee. It tastes great and I feel something is missing from my coffee if it is black or has a non-dairy substitute milk in it. I'm also a meal skipper. Skipping meals throws off the blood sugar. I know that high and low blood sugar both put the body into a fat storing not a fat burning zone. Somehow this knowledge was not enough to fuel a dedication to eating on time. I also know that when I eat processed grains (for me they are gluten free) my body does not feel good, puts on weight, and puts the brakes on the fat burning.

I have a renewed dedication. I have my goal in sight. I know that burning up that body fat will make running easier and if it is easier it is more fun. I have my why. I have my goal in my heart and on the radar of my daily routine. I know there will be many temptations along the way. I'll deal with them. I'm sure I will write about them in the future. For today I'm going to keep my sights on the goal and the steps necessary to reach that goal. I am dedicated to me reaching my goals.

My detox lunch today? Roasted chickpeas on a grilled spinach salad. Really? Grilled salad? Yes. YUM.

Roasted Chickpeas

1 can chickpeas rinsed and well drained
1 tsp olive oil (unless on detox and then OIL FREE)
sea salt and herbs of choice

Pour the olive oil onto a jelly roll pan or a broiler pan. Add the drained chickpeas and roll to coat. Sprinkle with herbs and salt. I like sea salt and garlic powder best. I have used Cajun spices, Old Bay Seasoning (omit the salt here), Italian herbs, basically what ever suits my fancy at the moment. They go into a 450 degree oven for about 20 minutes. Stir them about a few times to keep them from sticking or burning on one side. If you don't eat them all in one sitting they can be kept in the fridge. I like them as a snack, as part of the meal, and as a topping for salad instead of croutons.

Grilled Spinach Salad

2-3 cups of spinach
Halved cherry tomatoes

Arrange the spinach and tomatoes on a broiler proof dish. Place under the broiler. I didn't use the highest setting in my oven. I put the rack down one level and kept an eye on it really good. I let the spinach wilt and the tomatoes get hot then pulled it from the oven. You don't want to let it cook too long or your spinach will be soggy. After adding chickpeas to the salad I had a wonderful lunch. If I'd not been on detox I might have dressed this salad with some vinaigrette dressing. Or I might have just gone ahead and eaten it as is.

Happiness. Do you have it?

I was chatting with Kam this morning about happiness. Not anything in particular just being happy in life. It is remarkable how many people are not happy in life. Yes, the world has many tragic events. Yes, we have diseases that are killing people daily. We were not talking of the catastrophic events. We were talking of general daily happiness. That happiness that is not dependent on other people or events. So many people are waiting for something to happen to make them happy. I'll be happy if...I win the lottery...drop 50 pounds...meet the love of my life...move to another city/state/country.

In this chat we thought perhaps people need to practice being happy. There are so many life experiences we practice for and feel quite normal in doing so. All musicians practice before a performance and throughout their career to get better. Athletes practice before an event. Even a simple workout is a practice. Students are practicing by studying before an exam. Why not practice being happy?

I feel happy most of my day. There are mornings that I wake up grumpy, sick, tired, or not wanting to face the world. Everyone, even the happiest person has those moments. In pondering this general happiness I dug deeper. I wanted to realize what effects my daily happy in a positive way and how that could be translated into a happiness practice. I start my morning with puppy snuggles. My dogs make me smile first thing in the morning. One of them wants to be pet and played with the other wants to curl up and be cozy with me. I like this. Not everyone would and that is OK. I enjoy checking in with my friends while I drink my morning hot beverage, tea right now but sometimes coffee. I check email and I check with my friends on Ravelry and on Facebook. I might post about my day or not it all depends on the morning.

Most mornings I spend an hour or two with my online coaching. This brings me great joy. I love assisting others in their process. I love being there to help someone make a change that can turn their day or life around. Nutritional coaching is one aspect of my job. Fitness coaching is another. I coach both of these at a distance. The growth and changes these clients and friends experience is tremendously rewarding. The clients I see in person bring me great joy too. I love watching a client reach new heights in their awareness of themselves. It is a beautiful process.

Another source of joy for me is to cook. I love making meals that taste good and are good for the body. It makes me so happy to cook for my family and have them enjoy the meal. I often think about how they will like the different tastes in the food. I try to know and remember everyone's favorite foods and bring something to the table that satisfies those desires. Today I made a stuffed squash. I had quite a variety of tastes in this squash. My goal was to have all these flavors blend yet hold their own distinction. It was a challenge. I'm proud of the result.

Stuffed "Acorn-ish" Squash

3 acorn (or similar size) squash (I used dumpling squash. They have flat bottoms.)
1 small onion, chopped small
2 cloves garlic, minced
1 pound asparagus
1 package baby spinach
1/4 cup chopped fresh basil OR 2 tsp dried basil
1/4 cup dried cranberries

Top and seed the squash. This is quite a lot like making a jack-o-lantern in miniature. Cook upside down in 1/2-3/4 inch of water for 35-45 minutes or until soft.

Seam saute the onion and garlic. This is done by heating a fry pan and adding a few tablespoons of water with the onion and garlic. When the onion is soft add the asparagus. Cook for 5-8 minutes until the asparagus is just beginning to soften. Add the spinach and steam to wilt. Add in the basil and cranberries and remove from heat. Fill each squash and return to the oven for 15-20 minutes.

 

I hope that everyone finds a way to practice happiness in their day. Pick something simple if you are feeling low or down. Find a small activity to be happy about. Look out your window. Is there a tree that might have a bird to watch? Is there a city street below that might have a mother or father laughing with a child? Can you say hello to someone you don't know while grocery shopping? What do you enjoy doing and how can you raise the happiness bar just a little?

Bull Mountain

Today was run day. I have grown to love my Wednesday runs. My running buddy and I are in training again. Mostly for the Asheville Marathon which will be held at the Builtmore Estate in March and partly for another half marathon. I'm running a half in November. She is thinking about another half this year but is not sure yet. We are both running the Asheville Marathon as our first full marathon. It is exciting and scary at the same time.

Today was to be an "easy 5 miles" on trails. We changed our mind. Things just didn't feel right out there for a trail run today. So we decided to run through a neighborhood and up Bull Mountain. The neighborhood run was a gradual uphill for about 2 miles and then we turned off to go up the mountain. It is a 400 foot climb to the top along a 3/4 mile switchback abandoned road. The trees are starting to turn. The sun shone through the trees casting a beautiful light over the moss covered asphalt chunk and gravel path. I admit we didn't run the whole way. It was a 16 minute mile to the top. Not running but not slow walking either. The downhill run was a blast! We had a 2 mile long downhill run back to the gym! WOW! It was fun. I have to say I never thought of myself as a person who would be so happy and proud of a 5 mile run. Times change.

The big question here is what do you eat when you are running that long and on detox week? I had an apple about an hour before the run and one just after it. Then after my shower I ate a huge plate of seamed veggies. As I chopped them and put them into the steamer I was dubious. I'm used to a big meal with a large serving of protein after a run. How could this pot of green stuff fill me? Would it be enough to satisfy the post run hunger? Would it be enough to keep me going? I took my time. I ate it all. I not only felt full and satisfied I felt fabulous! My body feels full of nutrients and oxygen. My spirit feels full of nature. I'm quite content with my Wednesday Run!

Today's steamed veggies? Asparagus, baby green beans, and baby kale mix with chopped fresh basil. Not really a recipe, more of an idea of what you can do and how you can sustain yourself while eating just veggies.

Beginnings

Welcome to October! Here in WNC we woke to a chilly damp day. I've been cold. I didn't realize how cold until I went out to the mailbox and gathered up today's mail. In the mail was a pair of socks knit for me. They were the socks that knocked me out of the game of play with Sock Sniper. It was a fun game. I'm proud to have assisted in raising funds for Doctors without Borders. It feels good to go into October fresh and new. I'm full of beginnings because I was so good with completions in September!

Today I began new projects. The first of the month is always a good time to start something new. I started a shawl. I've been wanting to knit this shawl for a good long while. I'm using an alpaca/silk/cashmere lace weight dyed by Alina Shea Creations. Her yarns are my favorite. The colors are deep and rich. They hold fast for years. Best of all the yarn bases she uses are of superior quality so even socks don't show wear quickly. The yarn for this shawl is gradient dyed. It starts with a light blue/purple/dark blue blend and moves out to a completely dark blue section. The shawl is circular knit so I'll have a pale blue center and a dark blue outer circle. I'm in love. The yarn is soft and shiny. I've already completed the first 4 sections of the shawl. There are 7 sections. They get progressively larger as the knitting progresses. I am under no illusion that completing 4 is half. It is close to 1/8 of the project.

I also began a food project. For me this project will last 7-10 days. I have started on the Detox portion of the TLS Weight Loss System. I normally have my clients begin their 12 week process with this detox. I chose to wait a few weeks because I had just run a half marathon. An athletic event like that requires food for the body to recover. This week I am cutting back on many activities. I'll continue to run. I'll be running shorter distances and supporting my training by riding a bike indoors. I will likely modify the detox a bit to include more foods necessary for my training. I'm currently training for my next half marathon in 5 weeks time.

While on this detox I will eat. I will eat lots of veggies. I like to call it veggie week or food detox. I think it seems less frightening that way. Anyone can eat fruit and veggies for a week. The basis of my lunch meal today is salad. Salad can be a boring thing. It can also be a wonderful exotic beautiful thing. On this dreary day when the sun is not shining my plan is to enjoy fresh greens that have been infused with the sun's rays while growing.

My salad base is baby kale, baby spinach, and finely chopped artisan lettuce. My crunchy veggie are baby green beans, asparagus, broccoli florets, and carrot. I chopped them all into small pieces so they can be eaten easier. Isn't it pretty?

While this salad is beautiful and tasty I'm sure you are more interested in what I put on it. Salad dressings are full of fat and sugar. I don't use sugar ever. Fat I use sparingly when not on detox week. This salad dressing is fat free and fresh.

Citrus Detox Dressing

1 lemon
1 lime
1 clove garlic
1/2 tsp coriander
ground black pepper to taste

I juiced both the lemon and the lime and put into a glass measuring cup. I finely chopped the garlic and added it and the other spices. I added 1/2 cup filtered water and mixed gently.

For a light dressing while not on detox you could use this as is or you could add 1/3 cup olive oil.

Early Fall

What a beautiful run it was this morning! The fog was still hanging low at 9. We chose to run through the trails of The North Carolina Arboretum and Bent Creek Experimental Forest. The run included 9.5 miles of single track trail and gravel paved forest roads. More than half of the run was along water, Bent Creek itself and Lake Powhatan which is in the above photo. By the time we were done the fog was gone, the skies were blue, our bellies were hungry, and our bodies were tired. I must say it was the most perfect last day of September ever!

In honor of the coming Fall season I decided to spend the afternoon knitting on a sweater and making butternut squash soup. The sweater is almost complete. One sleeve is lacking 4 inches. I'd love to complete it tonight. I might have to bail. I might just have to go to bed. That run has me tuckered out and the warm soup has me feeling satisfied for the night.

Butternut squash is one of the more common hard winter squashes. I've chosen it today because it is so easy to find. This soup can be made completely vegan, vegetarian, or with chicken. I chose the vegan version but will tell how to make each.

Butternut Squash Soup

1 large butternut squash
1 large sweet yellow onion
1/2 heart of celery
1 tsp sea salt
1 tsp turmeric
2 tsp powdered ginger
1 can coconut milk (for the vegan version)
1 cup milk (for the vegetarian version)
4 quarts chicken stock (for the meat eaters)
1 pound diced cooked chicken breast (also for the meat eaters)

Peel and dice the squash. I cut it into rounds and then cut off the edges of the rounds before dicing up. It seems easier for me to peel it that way. Clean and chop the celery. You don't need to cut the celery too small.. Slicing at about every 1/4-1/8 inch along the stock is fine. I used the leaves too. As long as they look good they are fine to eat. Peel and coarsely chop the onion.

All the cut veggies go into a very large pot and are covered with water. Unless you are planning to do the chicken version and then you are adding the chicken stock instead of water. The salt and spices are also added at this point. Then it is a nice long slow simmer until the veggies are soft through. This is where the knitting comes in handy. Knit a few rows and then stir the pot.

Once everything was cooked through my pot looked like this. If you are making the chicken version here is where you add the diced chicken breast.

It can be served up as is or blended with coconut milk or milk to make a creamed soup. Here is what the chunky soup looks like.

I added a can of coconut milk and blended it with a hand blender. This task could also be completed using a food processor and processing in small batches. Once blended I served it garnished with roasted pumpkin seeds.

Veggies it's what's for breakfast!

One of the most common responses I get when I'm starting with a client is, "You want me to eat vegetables for breakfast?" We are so ingrained in our views on vegetables the concept of eating them first thing in the morning can seem odd to say the least.

There are a few vegetables I would classify as "classic breakfast" foods. Potatoes are high on that list. Unfortunately potatoes are not on my recommended foods list. I'm focused on vegetables that are rich in nutrients and fiber. Potatoes meet neither of these requirements. What is a good substitute for those home fries in the morning? A vegetable hash. 

I make this using a variety of vegetables. It really depends on what is fresh and in the fridge when I go to make it. I've used chopped brussel sprouts, asparagus, broccoli, cauliflower, hard winter squash, sweet potatoes, green beans, and even cabbage. This morning I had carrots, sweet potato, broccoli, and cauliflower on hand. 

Vegetable Hash

2 cups of mixed chopped veggies (this is per serving)

1/4 cup chopped onion (again per serving)

garlic to taste

1-3 tsp olive oil

water for steam saute

Heat oil in pan and add onion. Lightly saute until onions are soft. Add chopped veggies and stir through. Allow veggies to sear a bit then cover. Check frequently. I often add a few TBS of water and cover to steam saute the vegetables. This cooks them through faster and prevents burning. 

This is a side dish for breakfast. You will need to add protein. Today I had 2 eggs and 2 pieces of chicken sausage with my veggies. I sometimes will crack my eggs raw over top of the almost cooked hash and then cover them. The steam cooks the eggs and softens the vegetables. I've also made this with turkey bacon or chicken sausage added to the vegetable mix. I find quite a lot of freedom of choice with this. Keep experimenting to find the perfect combinations for your taste buds.