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! 

Doing what you have never done!

"If you want something you've never had, you have to do something you've never done." Thank you Elizabeth Weber for that insight and inspiration. The Weber Foundation of Helping Hands, founded on the principle that, "Everyone Needs a Guardian Angel," is using the Lake Lure Triathlon in August 2014 to raise funds to assist individuals and families facing life-threatening illnesses or other catastrophic situations.  I have offered my support while many of the individuals in my circle will be swimming, biking and running. One of those, Kam Parker, my life partner is doing her first triathlon for one reason (other than being encouraged by Elizabeth and wanting to support the foundation), she is uncomfortable in the water. Yes, she can swim fine, but has never considered jumping in with a crowd and swimming hard in a fury of feet, elbows and bubbles. Kam said, "I felt uncomfortable with the idea, so I signed up right away."

Toward the end of 2013, I chose to create a sweater, a cabled hoodie that stretched my knitting skills, and the nimbleness and strength of my hands. It wasn't that the pattern was challenging so much; it was the dedication I needed to get it done by the winter holidays. Despite my attempt,  it became one of my famous "almost done" gifts that my family has come to expect each Christmas. Over the years my kids would get one sock in the box, and one on the needles, and my son said, "You can't help but appreciate the gesture, and just pray my mom actually finishes the second sock." The thick cabled PURPLE hoodie with cables down the arms, and up over the head did not have a hood on the day the family gathered for gift-giving. My son did receive a completed black and white skull and crossbones hoodie designed in Sweeden I had completed just in the Nick (that's Saint Nick) of time. But the purple hoodie intended for his fiance still hung from long circular needles. He began asking me daily, but gently,  for the next 3 weeks, "Did you finish her sweater Mom?"

So, how do all these thoughts knit together? Obviously, a pattern all by itself is nothing but a plan, an idea, a wish or a dream. It takes desire, focus and tenacity to follow the plan, and then to follow through even if it becomes tedious, repetitive (boring) or too heavy. (Are we still talking about Knitting?) Completion is what brings about the dream; a hoodie without a hood isn't what it was meant to be and no matter what excuse you make it's not done until the ends are buried. If you want to give a gift to yourself as well as others, reach for something that stretches you, pulls you beyond what you feel comfortable with. Risk the frustration, the "failure," because YOU deserve what you DESIRE, and see it done, complete, finished, won!

Kam says almost everyday in our fitness studio The Fire, "You have to go there to get there." My future daughter in law says her new hoodie is very cozy.

It's 2014, pick a goal that you are uncomfortable with, then do it any way, no matter what. I am going to post every week of 2014 on fitness, knitting, health, food, friends and love. Period. Every week. No excuses. How are you pushing past the edges of your comfort zone?

Chilly Morning Memories

The weather today is icky. Cold and rainy that will chill you to the bone. I was planning a nice 5 mile run with my running buddy. Her toe is better and she can run now. I was excited to be going out and running by the river. We haven't been able to do this for weeks. When I checked the weather yesterday afternoon and the prediction was rain and snow I decided I'd have to run on the treadmill. I loath treadmill running. It is boring. The view is always of the same tree across the parking lot. On a rainy day the cloud formation is always the same, dark and heavy with varying degrees of dripping pouring forth. Today offered no different view.

While trying to distract myself from my constant speed and changeless view I let my mind wander. I thought about my trip to Nags Head this weekend. Of course the trip is on my mind because we are going for a race. Today I thought about all the trips to Hatteras Island with my parents when I was young. Every spring and fall we would go stay at the beach so my dad could go drum fishing. I have so many happy memories of those trips. There are a few not so happy ones, like the time I came down with chicken pox for example. Today though I was thinking about the drive from Central New York to the Outer Banks. I was thinking about how long the drive was and how my parents worked so hard to keep us happy while riding for 13 hours.

There was one trip that my brother (I only had one then) and I were curious about how long a mile was. Of course I was on the treadmill and watching the miles slowly add up. We must have asked Dad to tell us when we had been a mile over and over. It was magic how he knew when we had been a mile. We must have been guessing about how far it was and how he could tell. I think he even told us to count the phone poles and that would tell us when we had been a mile. Eventually he did reveal that he had a special thing on the dash, a speedometer, that kept track of how fast he was going and how far we had gone. I have to say that special speedometer is so much more accurate than phone pole counting. I was looking at how many poles I could see out the window while on the treadmill. There are at least 6 in view and that is not a half mile view.

For food today I purchased a turkey breast portion. Our local grocery sells fresh turkey and I often pick up a breast or a couple of thigh portions to cook in the afternoon. Today I'm cooking half a breast. I purchased a grinder with garlic and rosemary in it last weekend. Those spice combination grinders are a super fast way to get fresh tasting herbs and spices. All I did was rinse the meat, grind a healthy helping of the garlic and rosemary combination onto it, and pop it in the oven at 375 to cook for about an hour. Once it is done I'm all set, I will have fresh turkey breast to slice for afternoon snacking with my fresh broccoli!

Endurance Training

If anyone had ever told me that I would choose to train for endurance athletic events in my mid-40's I would have told them they were out of their mind. There is now way I would ever have predicted that I would be running let alone running distances. To run long distances or for hours at a time, you need to train. The body needs to build up to long unending cardio sessions. Today when I was cardio-knitting I was pondering the depths of endurance training as it relates to running half marathon races and as it relates to sweater knitting.

My goal of running 4 half marathon races during 2012 had me logging in quite a few miles. I ran three and four days every week. Yes, there were a couple of weeks since January 2012 that I did not run. The only reason I didn't run those weeks was because I was sick. I feel fortunate that those weeks were few this year. Now that the final half marathon race is only 5 days away I have my training eyes on a new goal. My first marathon race in March. To prepare for that longer endurance I'm increasing my running and my cross training. The goal is to have the body accustomed to exercising for hours. Not hours and hours and hours, just 4 hours.

As I posted last week I've begun cardio-knitting for and one-two hours on my non-running days. This past weekend I had the fabulous opportunity to experience the benefits of that cross training before my big race. I ran a 12K yesterday. I ran it as a coach with a client who had never run more than 5 miles. Instead of running at my normal pace or pushing myself to run a personal record, I ran at her pace. That slower pace was what could be called an "easy run," if you can imagine running 7.5 miles as an easy run. I was so proud of her for running 99% of the race! What did I gain? A huge wealth of knowledge! I learned that cross training has extended my cardiovascular capabilities without me needing to run more miles. I learned that with my current level of running fitness I could easily have run another 6-7 miles. I learned that I'm quite prepared to run my next race exactly the way I want to, as though it were "just another long run."

How does endurance training relate to knitting sweaters? As you can imagine knitting a sweater requires a good deal of time commitment. Before you embark on the adventure of knitting said sweater you need to assemble all the materials, tools, and pattern. Reading the pattern from start to finish is always recommended. A knitting pattern is just like any other set of instructions, it tells you where to begin, where to end, and what to do along the way. One item that all knitting patterns list is gauge. Gauge is the number of stitches and rows knit per square inch. Master knitters, and knitters who want their item to actually fit, will knit a gauge swatch. This swatch is much like a practice run. You knit a piece of fabric that is four inches square. Just a mini practice sample of the garment itself.

I usually knit lots of socks and shawls. Gauge is not very important with shawls. It is not important for a rectangular or triangular piece of knitting intended to drape over the shoulders without a particular fit to be the exact same size as the pattern directions. With my sock knitting I'm not terribly concerned with my gauge either. I knit so many socks I'm familiar enough with my gauge that I can pick up my needles and yarn, match choose a pattern and go. Sweaters though are a completely different story. I need to swatch. I need to swatch using two or three different size needles to get the right number of stitches.

I've been wanting to knit the Gathered Pullover for 5 years. Yes, some patterns hang around and wait for me while others grab me by the throat and demand to be knit immediately. This sweater has been patient. It has even waited while I have the yarn in the house to knit it up with. I decided this would be a fun sweater to take to the beach this weekend. I'm hoping for some beautiful weather to sit outside and knit in. I'm OK with sitting outside in a sweater or sweatshirt while I knit. I just want to be able to knit on the beach. My yarn is a lovely hand dyed yarn. I have four skeins and each is slightly different than the other. I needed to swatch all four skeins of yarn to find the perfect blend of colors in order to come up with a pleasing sweater. My swatches are my practice runs that gear me up for the endurance event of knitting a full sweater.

I'm finding my endurance training is taking a toll on my cooking. I don't have as much time for cooking nor do I have the same interest in creating new foods in the kitchen. What I have been doing is going for basic protein and veggies. I purchased a large bag of broccoli florets, a pound box of baby spinach, one of baby kale, and one of spring mix. I picked up easy protein too, ground turkey, rotisserie chicken, and chicken thighs. My meals have been an odd mix of these. Example?? Sure!

Odd Spinach Salad

2 cups baby spinach leaves
1/4 pound ground turkey
1/4 cup chopped peppers
garlic powder and pepper to taste
1 serving guacamole

Saute the ground turkey and the chopped peppers with garlic powder and pepper. Layer the spinach, ground turkey, and the guacamole on one plate.

Internet and Storms

As everyone knows, the East Coast of the United States suffered a terrible storm this week. Western North Carolina was not spared the high winds, and we also experienced a mix of snow, sleet, and rain instead of the heavy rains that the coastline experienced. While I am deeply saddened by the loss of life and the tremendous damage to property, I am also grateful that the storm spared my town the heavy snow and ice that was predicted. Based on past experiences, I was prepared to loose power and not be able to drive for days due to icy roads.

What did happen? Not much except my internet at home is glitching off and on. It works for a minute and then it stops. Ironically, there were AT&T technicians on my street Monday and Tuesday. Both days when they were there the internet service was fine. I thought they had fixed some issue in the lines on the street. No such luck. I have thought though it might be fun to call and ask AT&T if they would please send out a repair truck and just leave it parked in front of my house. That would be a much better solution than me spending 45 minutes on the phone with a repair-techy person.

So how did I keep myself busy for 2 days while I was offline and not writing? I finished that $5 in Paris sweater. I ripped back the collar. That silly task took me over an hour. Who knew it would be so hard to unknit a sweater collar? I'm pleased with the results! The body of the sweater is a beautiful collage of color and the ribbed bands hold it all together.

I did an hour of cardio indoors at the gym and saw clients afterward. I attempted an hour on the treadmill. Oh did I ever try! I made it 35 minutes before I finally caved in to the soreness in my joints and the boredom! Then I switched to our Elliptical Edge by StarTrac (he he). I did that for another 25 minutes of burning quads. I think I might be spoiled with outdoor running. I'm not sure how to handle that. We are rapidly approaching winter and after the OBX half marathon race in 10 days I'll be training for my first marathon, the premier Asheville Marathon on the Builtmore Estate here in Asheville, North Carolina. This winter, I might be forced to run 2 or 3 hours on the treadmill. Looks like I'll need to search out some inspirational running music for those long treadmill runs.

Finally, I went grocery shopping. I learned that if the weather is already bad and you go to the grocery store it is empty of people! I went to the busiest health food store in town just before 5 pm and there were plenty of parking spaces and very few other last minute dinner shoppers in the store. I wish I'd bought more food when I was there. Somehow I only bought for one day. Silly. I bought enough fresh chicken to enjoy a tasty high protein entree Spicy Baked Chicken Thighs. (Thighs have a higher concentration of the amino-acid L-cartintine in particular ~ essential for metabolizing fat and other fun things! They are a little more fatty, so enjoy them about once a week.)

Spicy Baked Chicken Thighs

1 pound boneless chicken thighs
1/2 onion, diced
2 jalapeno peppers, sliced
2 tsp garlic powder
Sea salt and pepper to taste

Put all in a 9x9 baking pan and toss together, coating the chicken. Bake at 350 for 45 minutes or until cooked through. Serve on a large green salad for a healthy lunch or with two hot veggie sides for dinner.

Dyeing for Color

I've been thinking about color lately. Lots of color. The leaves are in full fall color. When I'm running through the forest I can see the entire rainbow in the fall foliage. I love looking for the rainbows in nature! Sunsets have every color of the rainbow in them. When I lived in Puerto Rico I thought it was only the ocean sunset that was so ablaze with rich color. Now that I'm in the mountains and watching the big flaming ball sink below the mountain tops in fiery displays of majestic glory I know there are beautiful sunsets around the world. We now have trees full of red, yellow, and orange reflecting the glorious sunsets.

Years ago I was an avid quilt artist. I designed and sold art quilts. My favorite fabrics to use were the ones I dyed myself. I would dye unbleached and bleached cottons in varying lengths using cold water fiber reactive dyes. One of my favorite ways to do this was a graduated rainbow in 24 mason jars. I ended up with yards of deep rich color in varying intensities. It was perfect for my particular style of quilting. I took peoples memories, dreams, and experiences and portrayed them in fiber. Some were pictures, some were geometric interpretations of one aspect of the memory. 

This week I've been thinking about yarn dyeing and how I could apply my experiences dyeing cotton fabrics and tie-dye t-shirts to wool dyeing. I've come up with a few ideas I want to play with. The first is mason jar dyeing and a graduated rainbow using 20-30 yard lengths of cream sock weight yarn. I measured off the yarn using my niddy noddy.

Then I soaked it in warm water while preparing the jars for dyeing.

The dye I used is food coloring. I know I could use powdered acid dye and have some very rich color combinations. I was after a simple rainbow and wanted to keep my supplies food safe. I used 6 jars and spread out my food dye in a manner that blended color from one jar to the next. Each jar had vinegar and food coloring in it before I added the boiling water to it. After I added the water I put yarn into each jar and waited for the color to be absorbed into the yarn. I had to repeat this process to dye 12 colors.

It only took minutes and then I was able to rinse each yarn under hot water. About the same temperature as the yarn was. I usually try to keep my temperature very close so I don't end up felting the wool. This wool is a superwash wool so there is no danger of it felting. That makes the process much easier. 

What I ended up with was about 400 yards of yarn in varying degrees of a rainbow. I'm planning to knit this up into a wide scarf, it will be so wide you might even call it a shawl. The colors are bright and happy. I'll wear it this winter to bring a fresh splash of color into my dark winter world.

With all this talk of color what am I fixing up for my dinner meal? Color of course! Butternut squash, red potatoes, red kale, and some purple eggplant. Not a super fancy meal. Just a meal filled with beautiful food, rich colors, both soluble and insoluble fiber, and flavor!

10 mile run on a weekday!

This morning's run was a 10 miler. It was splendid! We started out in a chilly 45 degree mist. The first mile climbed 600 feet. Not a running first mile for sure! We hiked and jogged our way to the top. The reward? Close to three miles of gentle downhill through the fall colors! At the bottom we ran single track trail up and downhill for another four miles before heading back to the car along gravel forest roads.

Because it was so chilly I was able to wear my first pair of hand knit gloves! I knit these gloves for myself last winter when I started running distances in the cold weather. My long runs then were 7 to 8 miles. They are merino wool and fit me perfectly. I loved wearing the hot pink with my purple thermal running top today. Color is so important to me. Bright colors make me happy, and wearing bright colors when I run makes me happier!

Between clients today I'm knitting on  my $5 in Paris. It is creeping along. I keep thinking I have to be close to the end of this ball of yarn. I have to be close to the ribbing for the waist. I have to be close! But I'm not, yet. Phew! It is a simple knit but I seem to be dragging, because, I must admit, I've not been able to do as much knitting this week as I'd like. It is hard to have length growing when you can't pick up the project and knit. Here is a progress shot for those of you who remember the project from an earlier post. The lighting in the gym is a bit odd today and makes the sweater look greener than it really is.

In between clients and knitting, I'm reminded of how hungry running makes me! Because strenuous exercise increases appetite and a desire for denser calories, sometimes it makes me crave foods that I know are not in my best interest.  For me, cheese is one of those foods, and it makes me check in to the amount of healthy fat in my diet. When I start craving cheese, I add more avocado. Avocado is a healthy source of mono-saturated fat and has a creamy texture much like some cheeses do. Usually, avocado sliced with a little salt and pepper or guacamole with fresh carrot slices leaves me quite satisfied.

Feeling satisfied and enjoying rich flavors is part of being able to maintain a healthy lean lifestyle. The TLS Weight Loss Solution we teach at my personal training studio, and online, includes a variety of healthy fats in its "Rapid Results" and "Sure and Steady" menus. I love the tastes of raw nuts and seeds as snacks and as flavorful additions to salads and steamed vegetables. Tree nuts, like almonds and walnuts, are best used raw, and a total of 1 oz is all for the day. Nuts are easy to overeat, so be sure you measure the amount. I don't recommend roasted tree nuts, because though they taste wonderful the fragile healthy oils are denatured by the roasting process. Raw sunflower and pumpkin seeds, coconut and the superfood chia seed are also helpful tasty additions (though chia doesn't have much taste!). In addition to 1 oz of nuts or seeds, 2 TBS of organic cold-pressed olive oil, or organic coconut oil are useful additions to cook with and create variety in your healthy eating lifestyle. Remember, when you use an oil to cook with getting it so hot it smokes changes the good fat to bad! So cook with steam, broth, or broil with a little oil. Use the raw unheated oil as a nutritious addition.

So, last but not least is PEANUT BUTTER! The best source of peanut butter in my opinion is the grinder in your grocery, especially if you have an organic choice. Fresh ground peanut butter is rich and "fluffy" and tastes completely different then a brand that has sat on the shelve for who knows how long. And the ingriedients are one: peanuts! Peanuts are actually more healthy roasted because they are a legume not a nut ~ however, they count as nuts and as I stated above, you can only have 1 ozs total of any type of nut. One other healthy fat is the yolk of a fresh free range egg. There are many nutrients in this type of yolk including vitamin D. There is some dispute on whether butter is healthy or not. In my opinion a little salt-free grass-fed butter on your veggies or  to fry a "power egg" isn't going to make or break your health goals. However, if you are a person that prefers a little bread with your butter or eats it spread on crackers, or straight out of the paper, avoid it!

After an hour or two of early morning cardio-knitting or a long run just after sunrise, there is nothing better than a hot healthy breakfast with the healthy fat that satisfies!

The Power Egg Breakfast

One whole egg
One egg white
2 strips of all natural or organic nitrate free Turkey Bacon (look at ingredients: do you recognize them?)
1/4 pound of fresh asparagus spears
salt and pepper (optional)
hot sauce (optional)

Rinse asparagus and remove tough ends (don't cut delicate pointed end) Set aside.
Prepare Turkey bacon in a hot pan adding just 1/2 to 1 tsp of olive oil to prevent sticking (or use a "safe" non-stick pan).
When Turkey Bacon is cooked to preference, set aside and use turkey bacon dripping as seasoning for asparagus: add two TBS of water to pan and lightly steam asparagus spears until tender. (In a hurry? Steam spears night before.)

At the same time, pre-heat a skillet with a little butter: Break one free range egg on the skillet followed immediately by just the white of the next egg. (Discard yolk or cook it up for your pooch!) This is a power egg: 2 whites, one yolk! (one yolk vs two keeps the saturated fat and cholesterol in this meal to a minimum, and your pooch will love you for the treat!) Flip it or cook it sunny side up.

On a plate, layer the asparagus with the bacon and  the hot power egg on top! Spice it up with a little sea salt and fresh ground pepper or hot sauce; grab your fork and a sharp knife and enjoy! Yum!

Need a bigger breakfast than this? Add a honeycrisp apple and 2 TBS of peanut butter or a fist-sized baked sweet potato seasoned with cinnamon and a dash of nutmeg. Go ahead, eat up! High quality whole foods fire up your metabolism! And feeling satisfied creates a love for life!

Time Lapse

Looks like I missed a day. I woke this morning and realized that I had not written my post yesterday. Bummer. To make up for that I'm offering up a couple of recipes today.

Cardio? Why, yes! Yesterday I managed 1 3/4 hours on the spin bike. A bit of that was mellow cardio-knitting and a bit of it was classic spin bike sweaty strenuous hill climbing. I'm feeling the muscle building effects from the standing "hills". It felt good to push myself that hard. It also felt good to know I can ride for that long. The cardio-knitting was great. My $5 in Paris has gotten so long that I had to tuck it under my elbow to knit without it interfering with my leg movements.

While the sweater is long enough to worry about functional biking it is not long enough to be complete. The quantity of yarn left to knit is rapidly dwindling. I'm using a yarn that I dyed myself. It is not a 'spectacular hand painted high end lovely yarn' from one of my indie dyer friends. It is simply a Patons Classic Worsted wool in cream that I dyed with Wilton's Cake Dyes. I only had 2 balls of yarn. I thought I could stretch it and make it work. I'm growing ever doubtful. Rather than make myself crazy I chose to go purchase a matching yarn. My fix will be to do the ribbing with the new green yarn. I thought was very lucky to find a slightly heathered green that matches perfectly. I'll be switching to green for the ribbing at the waist and arm bands. Then I'll rip back the neck and re-knit using the green. With luck it will look intentional.

For cardio today we went for a trail run. We did 5 miles out at the Arboretum. The trees are so beautiful. The weather was perfect. By the time we were running the temperature was about 50 degrees and the sky was clear blue. Just perfect for a morning run. The trails run along a beautiful clear creek. On our summer runs I have thought about doing some creek walking. Today I just admired the beautiful clear water. 

About those promised recipes? I thought I'd share with you some slightly sweet snack ideas. One of my go to snack foods is soaked almonds. I love how soaking them increases the nutrient value and I love how they taste like fresh coconut. Sometimes I really miss cookies so I'm also sharing with you a cookie alternative. You will notice I have cinnamon in these recipes. Cinnamon is helpful in balancing blood sugar. The goal of the TLS diet is to balance the blood sugar. It is nice to get it in whenever we can. I know the temptation is there to increase the amount of honey called for. Please don't. You will be adding unnecessary sugar to your diet. Trust me when I say these items are plenty sweet as they are.

Soaked Almonds

2 cups raw almonds
filtered water to cover

Place the almonds in a large bowl and cover with plain filtered water. Allow to sit on the counter for 10-12 hours. Drain and rinse. Store in the refrigerator, drain and rinse them twice a day. The soaking process encourages the nut to begin growing. This changes the fat to protein ratio and increases the enzymes. How is that? The nut becomes a sprout. Sprouts are full of enzymes. Once the nut is sprouting it is using the fat for fuel to grow into a plant. I think it is genius! You can eat them as is fresh from the fridge at any point you like.  OR you can do this...

Cinnamon Honey Toasted Almonds

Soaked almonds (above)
1 tsp honey
1tsp cinnamon
dash cayenne pepper (optional)

Toss drained and lightly dried soaked almonds with the honey and cinnamon. Dehydrate in a food dehydrator if you have one. Or spread on a baking sheet and dry in oven set at 100 degrees for about 8 hours. Toss occasionally to prevent sticking and burning.

Banana "Cookies"

2 green tipped bananas
1/2 tsp cinnamon
1/4 cup finely chopped walnuts (more if necessary)

Cut the banana into 1/2 inch segments. Mix the walnuts and cinnamon together. Coat the bananas with the nut mix. Spread on a baking sheet that has been lightly oiled so they don't stick. The oil may not be necessary if the baking sheet is non-stick. Bake in 350 degree oven for 5-10 minutes or until the bananas are slightly crisp. They dry a bit and that is OK. Remember this is 2-3 servings. So share with a friend!

Afternoon Run

Three weeks from today I'm running my fourth half marathon of the year. Weekends are for long runs. Usually I run in the morning. This weekend we had company. Yesterday was about hiking and this morning was about cooking a healthy brunch and saying goodbye to family. Then we went out for errands.

Running gels were top on the list. I'm wanting something new. New flavors, new styles, new something. Anything that will add interest to fueling while running. We went over to REI where they have just about every flavor and style of running fuel you can imagine. I chose chocolate raspberry, mint chocolate, and plain chocolate gel packs. I also picked up some chews. The chews are like gummy bears only they are running fuel. Though I like the new textures of the chews, I'm not sure on the flavors yet. They feel an awful lot like eating candy.

Since we were busy for most of the morning and into the afternoon, I was tired, and wanted to skip out on my run. I wanted to just hang out, knit, and relax. That is not what I did! Despite my lethargic feelings, my partner and I talked ourselves into a 7 mile run. It was amazing! We ran on the sidewalk next to a busy four-lane road, then on two-lane road without any sidewalk, and then we picked up the Mountains to Sea trail for a couple of miles near the Asheville Folk Art Center. We finished up on neighborhood roads for a total of 7 miles of flat, hills, and mildly technical trail running.

I feel content. I feel like I did the most important things I could have done all weekend long. I spent some lovely time with family and friends. I ran with my partner on one of the last warm afternoons that we could possibly have together this fall. I laughed and enjoyed life. I packed 4 days worth of adventure into 2 days of weekend time.

Running gives me creative space. My mind wanders and I think of all my creative projects. Today was no different. I day dreamed of my knitting projects as always, and of course I thought about food. What food I would cook and share today. The glorious fall foliage inspired me. I decided on spicy sweet potato wedges!

Spicy Roasted Sweet Potato Wedges

2-3 med-large sweet potatoes, peeled
1 TBS olive oil
1-2 tsp hot pepper seasoning mix

Cut the sweet potatoes into steak fry wedges and put into a large mixing bowl. Pour oil over and sprinkle with seasoning mix. Stir to coat. Place in a single layer on a baking sheet. Bake at 475 for 30-45 minutes or until the potatoes are soft and the edges are crispy.

Progress

Progress can be measured in large chunks or small bits. Sometimes our biggest goals, those ones we would like to take chunks out of, come to us in small bits. When those successes seem to slow and come at a snail's pace it is important to take a moment and look at the bigger picture. How long have you been working toward the goal? No really. How long?

I know I've set some goals recently that are inching their way along. If I take an honest look at them and assess where they originated I've been working on them for years not months. In my early to mid 30's I was what I consider my ideal weight but not my ideal body fat percentage. As a fitness professional I am quite aware of the difference here and how it plays out on a person's (me in this case) health. Unfortunately for me my health took an interesting turn in my early 40's. I broke my leg in 3 places and required 8 screws and a plate to repair it. When I was finally able to walk easily again, I found myself with an even higher body fat percentage and a scale weight that made me sad.

It has taken me diligent work but my fitness has improved and my numbers are turning around. One factor has been my dedication to my TLS low glycemic impact eating. Once I saw how easy it is to put on lean muscle and take off unwanted fat by eating healthy whole foods I chose to be a coach. Now my eating plan fuels my goals.

Another factor is my dedication to exercise. Running has completely changed my life. Today's run was 5.5 miles. I ran on flat ground. I stopped when I felt pain and ran when the pain eased off. I knew my body could sustain the run. I knew my muscles could continue. I knew my lungs and heart were strong enough to take the extended cardiovascular exercise. I was happy about that.

When I take a look back at where I was 4 years ago I am amazed. I am awed at where I was and where I am now. I could never have run 5.5 miles 4 years ago. I doubt I could have run 1 mile. I had to learn I wanted to run. I had to find that bottom place, even as a trainer, to get to the place where I wanted to excel. Once I reached that place I had to start the training. Most people don't wake up runners. Most people have to start walking. Then they have to progress to walking with a few jogging or running bursts in there. Eventually they switch out to running. Few people enjoy running more than 3-5 miles. Some people enjoy endurance running. I never thought I was one of those people.

Six weeks ago I wanted to make my 5 mile easy run be an 8 mile run. I wanted to have that easy recovery at the longer distance. Yesterday's run was not 8 miles but it was darn close. This morning I woke without any soreness in my body. I feel I've achieved that goal. That is one step on the road to my grander goal. My goal of running a full marathon in less than 5 hours in March. My scale weight is approaching my desires as is my body fat percentage. It seems the running and the fat burning goals are inching their way to achievement at about the same rate as my running goals.

I have a simple exercise for anyone who is struggling with their grand goals right now. Look at that goal. Look at all the steps to achieving that goal. Look at where you had to come from to even state you wanted to reach that goal. Take pride in yourself. Take pride in the path you have been on. Take great pride in what it took to get to where you are today. Think about what your next step is. Are you working on burning fat but not getting the results you desire? Get yourself doing another 30 minutes of cardio. Are you doing plenty of cardio but not eating enough or the right foods? Set a meal plan and follow it to the letter. If you are having issues remembering to eat on time set a timer and eat when the timer goes off. Getting the right foods into the body does not happen by accident. You have to plan it. Getting your cardio done requires planning. Getting your strength training done requires planning. You are just as important as all the people and events that are filling your days. Take the time to put yourself first. I can guarantee you will have more energy and be more productive in the time you offer to others.

How about ranch today?? How about we go for a comfort food? Wouldn't it be nice to have a ranch dressing that you could use without feeling guilty?

Ranch Style Dressing

1/2 cup kefir OR 4 TBS Greek  yogurt mixed with milk to make 1/2 cup
1 tsp garlic powder
1 tsp dill weed
salt and pepper to taste

Mix all ingredients together and allow flavors to meld. Use sparingly on salad. I have used this dressing as a dip for roasted chicken. Yup. I'm just that weird. It does taste yummy though!

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.

Are you dehydrated?

One of the first questions I ask a new client is how much water are they drinking. I'm amazed at how many people are drinking less than four 8 oz. glasses of water a day. The average sedentary person, this means no activity at all, requires eight 8 oz glasses of water to maintain metabolic health! Then I explain they will need to drink that minimum 1/2 gallon of water and up to an additional 1/2 gallon daily depending on what level of exercise I will have them doing. After that I start coaching them on their new water habit.

The first step is determining how are they going to track it. There are many ways to track water. It is rare to find people have fun tallying it up on paper. I suggest a water bottle or a favorite water cup or glass. My water bottle holds 24 oz. I know that I need to empty this bottle 3-4 times in a day. I have tracked that by putting 4 rubber bands on the bottle and moving them to the top as I empty the bottle. I've met people who use their wrists to hold the rubber bands. In the morning they put them on the right arm and move them to the left as they drink their water. Some people find having 3 water bottles is helpful. They know they must empty all of them in one day. Still others find that having a gallon jug that is refilled daily is the easiest solution. There are many options. Find one that works for you and stick with it.

 Then comes the taste obstacle. I understand that water is plain. If that bothers you there are some calorie and chemical free ways to add taste to your water. Slices of cucumber make water refreshing for some. A squeeze of lemon or lime is enough for others. I have fresh mint in my garden and enjoy bruised mint leaves in iced water. Lemon slices and thyme leaves are another wonderful water additive. The point is to increase your water intake without increasing your intake of other types beverages. While it may be relaxing or enjoyable to sip herbal tea all day long the body needs to have water for metabolic functions. One of those functions is the removal of unwanted fat from the system.

During a workout I will give my clients 2-3 water breaks. For about every 15 minutes of vigorous exercise you need to drink 6-8 oz of water. That means if you are doing cardiovascular exercise you need to be prepared with a water bottle for the entire time. When I run I use a Camelbak backpack that holds 1.5 liters of water. On a 5 mile run I'll drink about half of that. On  a 10+ mile run I will empty it.

Now the question is...Are you getting enough water to keep your body hydrated and metabolize fat?

This knitted water cup cozy is one way I have added fun to drinking water. I'm always looking for new ideas if you have one to share please do!

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!

About that cardio...

I've increased my interest in cardio once more. I did a full hour of cardio-knitting yesterday. One hour on the stationary bike knitting on $5 in Paris. I know I'll have to switch it to lap knitting once the length grows a bit. For now it is a fun round and round knit while the pedals go round and round. The knitting made me happy. The biking made me happy. The book I'm listening to while doing all this made me happy too. Today I went for a 5 mile run in an hour. Big happy here too! I ran from home. I ran hills and only had to walk about 1/4 of a mile. I'm so proud of myself.

Happy is good. Cardio brings about a happy feeling. Maybe that happy is not until you are done. Maybe that happy is not even noticed until you miss your cardio for a few days. It does bring happy. Cardio actually encourages the body to release more serotonin.Serotonin is that wonderful hormone and neurotransmitter that helps us all fight depression. It has many other functions too but today the focus is on happy.

If your only goal was to increase your happiness rating than cardio 3-5 times a week is your best bet. If you are also interested in burning off some excess fat you will want to combine your cardio with healthy eating. My goal with my eating is to have my meals be low glycemic impact. That means lots of fiber, a healthy dose of protein, and good fats at every meal.

After today's run I was famished. Running 5 miles works up an appetite. As a child my mom would cook frozen Brussel Sprouts for my father. They were mushy. They usually had butter on them. Dad loved them. I'm not sure I loved them. Fresh Brussels are a whole different world! My favorite way to eat them is roasted. One of my go to fast foods is canned chickpeas. I know you can soak and boil them. I've never had success and they take forever. In the interest of speed and ease I purchase canned beans. (Still trying to keep the happy here!) A few months ago I got adventurous, or perhaps lazy in the kitchen, and combined the two of them on one roasting pan.

Roasted Brussel Sprouts and Chickpeas

1 pound brussel sprouts, halved or quartered
1 can chickpeas rinsed and drained
2 tsp olive oil
salt and garlic powder to taste

Spread the olive oil on a broiler pan or jellyroll pan. Add the veggies and roll around to coat. Season to taste. Roast at 425 degrees for 20 minutes or until lightly crisp.

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.

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.

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.