When I realize that I've eaten something every night for four nights, it's time to write it down. I feel confident that you can visualize green beans so I won't wait another day to take a picture. Tonight I ate the whole pan of beans before a camera could enter my mind.
I got this little gem from one of my clients. Her mom has been making these green beans and she hasn't been able to stop talking about them... and now here I am... 4 days into the beans with no end in sight. True love.
1 pounds of fresh green beans
2 cups vegetable stock
1 small yellow onion diced fine
1 or 2 cloves of fresh minced garlic
1 heaping tablespoon of Grey Poupon mustard
1 -2 tablespoons of balsamic vinegar
Seasoning salt and pepper to taste
Snip the end of the green beans and break them into your favorite length. Boil in vegetable stock until slightly softened but still have some snap to them.
In a large skillet, saute finely chopped onions and garlic in a bit of non-stick spray. You can also ladle some of the vegetable stock from the beans into the skillet to help the onions along without using additional oil.
Strain the beans and add them to the skillet for about 5 minutes or until desired doneness. Green beans are a personal thing - cook em' til ya like em.
In a small coffee cup, mix the Grey Poupon and balsamic vinegar until a delicious dressing comes together. You can't go wrong here with measurements - just keep adding what you like until it's done to your liking. Spoon the dressing in with the beans and toss to coat. Turn the heat off and take the pan to the living room to devour in front of the television.
I can't get enough. I made two pounds of beans tonight - enough for me and the huz - 2 hours later all of mine and over half of his are gone. I keep circling the kitchen like a little green bean vulture.
Enjoy!
Monday, June 3, 2013
Sunday, May 19, 2013
Spending Your Four Pounds
Here's a fun little fact from my Precision Nutrition course:
The average person feels satiated at approximately 4 pounds of food per day.
Of course, when we use food as an emotional pacifier, we never feel full. But physically speaking, most people need to ingest about 4 pounds per day to feel "satisfied". Not stuffed, not starved. This isn't new news. People have been talking about nutritional food density and volume for a long time but the 'four pounds' is interesting to me.
The study actually came back at 3-5 pounds of food depending on body size. So I'm probably around 3.5 lbs and my husband might be 4.5 but for practical purposes, I'm sticking to 4 pounds. Plus, it's probably more realistic - I'm an eater!
So...how to spend the 4? Does your 4 pounds contain 3000 calories? 1000? Does that 4 pounds of food contain the nutrition necessary to fuel your workouts, rebuild your muscle tissue and aid in digestion?
Example:
My lunch today was a skillet FULL of broccoli florets, shelled edamame and half a brick of cubed tofu. It weighed 1 pound but came to just under 300 calories.
A Burger King Whopper with cheese weights weighs just under 1/2 pound and totals 1010 calories (670 without cheese). 4 pounds of Whopper would add 8080 calories to your body.
Obviously, a Whopper isn't on my list of options but there are some vegetarian options that make me ask the question "Is this a good way to spend my 4 pounds?"
- 1/2 pound of pasta cooked (no sauce - no nothin) is approximately 250 calories
- 1 Field Roast sausage is under 1/4 pound and comes in at 240 calories
- 1/2 pound of Vegan chocolate cake is approximately 460 calories (an 8 oz slice - not huge)
Spending a 1/2 pound on pasta, as lovely as that would be, would yield only trace amounts of protein, vitamins or minerals. Whereas my lunch skillet aided my body in all those areas.
Where nutrition is concerned, the subject matter can always go deeper and there are many things to consider. Sometimes the information can be paralyzing, even for a nutrition junkie! If you're feeling overwhelmed, framing your daily intake with the intent to maximize those 4 pounds can help to turn down the nutritional noise. Just remember to 'spend' wisely.
The average person feels satiated at approximately 4 pounds of food per day.
Of course, when we use food as an emotional pacifier, we never feel full. But physically speaking, most people need to ingest about 4 pounds per day to feel "satisfied". Not stuffed, not starved. This isn't new news. People have been talking about nutritional food density and volume for a long time but the 'four pounds' is interesting to me.
The study actually came back at 3-5 pounds of food depending on body size. So I'm probably around 3.5 lbs and my husband might be 4.5 but for practical purposes, I'm sticking to 4 pounds. Plus, it's probably more realistic - I'm an eater!
So...how to spend the 4? Does your 4 pounds contain 3000 calories? 1000? Does that 4 pounds of food contain the nutrition necessary to fuel your workouts, rebuild your muscle tissue and aid in digestion?
Example:
My lunch today was a skillet FULL of broccoli florets, shelled edamame and half a brick of cubed tofu. It weighed 1 pound but came to just under 300 calories.
A Burger King Whopper with cheese weights weighs just under 1/2 pound and totals 1010 calories (670 without cheese). 4 pounds of Whopper would add 8080 calories to your body.
Obviously, a Whopper isn't on my list of options but there are some vegetarian options that make me ask the question "Is this a good way to spend my 4 pounds?"
- 1/2 pound of pasta cooked (no sauce - no nothin) is approximately 250 calories
- 1 Field Roast sausage is under 1/4 pound and comes in at 240 calories
- 1/2 pound of Vegan chocolate cake is approximately 460 calories (an 8 oz slice - not huge)
Spending a 1/2 pound on pasta, as lovely as that would be, would yield only trace amounts of protein, vitamins or minerals. Whereas my lunch skillet aided my body in all those areas.
Where nutrition is concerned, the subject matter can always go deeper and there are many things to consider. Sometimes the information can be paralyzing, even for a nutrition junkie! If you're feeling overwhelmed, framing your daily intake with the intent to maximize those 4 pounds can help to turn down the nutritional noise. Just remember to 'spend' wisely.
Tuesday, May 14, 2013
Pittsburgh Marathon Recap
Is it possible or even "couth" to recap a race I didn't run? I have no idea but here goes nothin'...
First, I have to start by saying that Pittsburgh is a cool city. I had no idea. Vibrant neighborhoods, many venues on the water, lots of revitalization, major sports teams, AND the people are really nice. After living in some places that are beautiful and/or "cool" with crappy people - I've come to value nice people above all else. So "yeah" on Pittsburgh.
Race security was tight as expected but it certainly makes things more difficult when you've got 25,000 nervous runners needing to use the bathrooms, checking their race bags and trying to find their corrals. The corrals were arranged down the city streets like a wagon wheel with a cleared circle in the center. They started the race in waves, letting each corral empty completely before releasing the next. We had plenty of warning that corrals would completely close 10 minutes prior to the start and that NO bags of any kind were allowed in the corrals. Did that stop hundreds of runners from waiting until their corrals were closed to try to get in? No. They had to wait outside the gates until all of the corrals had been released before they got go. Hats off to the security personnel at the race. They pissed a lot of people off but they held strong and I glimpsed the NEW marathon security.
After the bridge (I was fiddling with the camera when Mark ran by - no pic!) I happened upon a more reasonable coffee shop where I met a gal standing in line. We hit it off immediately after confessing that we had both dropped from the race due to injury. Sole Sisters! We had coffee together and walked around the city for an hour or so before making our way to the finish line and a good vantage point in the sun. Not the usual stress one experiences at a marathon :)
First, I have to start by saying that Pittsburgh is a cool city. I had no idea. Vibrant neighborhoods, many venues on the water, lots of revitalization, major sports teams, AND the people are really nice. After living in some places that are beautiful and/or "cool" with crappy people - I've come to value nice people above all else. So "yeah" on Pittsburgh.
 |
| 'Loft' at Station Square - Lots of veg options! |
I did secure an awesome vantage point at the center of the wagon wheel! NOTE: If you ever run Pittsburgh, LIE about your projected finish time. Congratulations, you are now 30 minutes faster! If you don't, you'll be stuck in Corral E.
 |
| Corral C heading for the start |
 |
| Corral D being released |
 |
| Mark heading out with Corral E |
In Corral E, it took Mark 27 minutes to get to the start line. Once all the runners had gone and I got over the whole unfairness of it all, I tried Starbucks but the line was 50 deep so I headed to the only vantage point I would get that day. The runners cross seven bridges (I think) and at mile 5 one of the bridge crossings tucks back into downtown close to the start line. I made my way over to to sit on a freezing cold steel girder - my Barbadian butt was cccoold - but I managed to get a good pic of Staci!
 |
| Adorable gal in blue waving at me! Go Staci! |
Then I got the call that my sister-in-law had walked off at mile 17. We had feared it because she was exhausted from a home remodel and under-trained for this race but it was still a sad call to get. The medics would arrange for transport back to the start line and we would reconvene in the family meet-up under the letter M. That was the plan. Then her cell phone battery died.
Then a text from my father-in-law in Raleigh. He had gotten NO texts on Mark's progress since the 10K mark. Great. Jodi had dropped and Mark was unaccounted for. Things are shaping up nicely.
Tick tock - I'm standing about a quarter mile up from the finish line trying to figure out the math... if Mark got over the line in about 25 minutes, subtract that from the race clock. Getting a 4:30 would shave 15 minutes off his normal time - which would be awesome. Did he drop out? How would I know? Think positive. Start looking diligently in about 12 - 15 minutes... Then "BABE! HERE I AM!" Mark came whipping around the corner for the finish a full 32 minutes ahead of schedule! I couldn't believe it. Tears! Jealously! More Tears! Happiness!
I pulled it together in time to get this photo...
Once we walked back to the family meet-up to look for Jodi, Mark was lounging in the grass under the letter M, eating bananas. Absolutely no sign of the cramps that have plagued his last few races. We got him on Salt Sticks after the race across Barbados and it looks like they did the trick.
It took another 2 hours for the medics to get Jodi back to us and with her cell phone dead, it was definitely a nail biter. We fanned out to cover all of the medical tents we could walk to and obsessively checked with the Missing Runner desk. We even went back to the parking garage to make sure she wasn't sleeping on the hood of the car! In the end, she was more mentally wounded than anything. Still processing the fact that she actually walked off the course. But no matter how many you've done, the distance is nothing to be trifled with. The marathon demands respect and it comes in the form of rest and preparedness. You can't fool the marathon :)
The takeaway: The Pittsburgh Marathon is well organized with lots of crowd support in each of the nine neighborhoods. Mark couldn't stop raving about the quality of the bands along the course. There are 25,000 runners between the marathon, half-marathon and relay marathon. Parking in the city and getting to the race was easy. The weather can be a wildcard - last year it was 90 degrees on the day! But I guess that's all part of the challenge. The expo and race bag were both good. I discovered a Pittsburgh company that makes the best tasting protein bar on the planet - NuGo. All of the bars are vegan, gluten-free - and completely delicious. Try the dark chocolate mint if you get a chance.
Tick tock - I'm standing about a quarter mile up from the finish line trying to figure out the math... if Mark got over the line in about 25 minutes, subtract that from the race clock. Getting a 4:30 would shave 15 minutes off his normal time - which would be awesome. Did he drop out? How would I know? Think positive. Start looking diligently in about 12 - 15 minutes... Then "BABE! HERE I AM!" Mark came whipping around the corner for the finish a full 32 minutes ahead of schedule! I couldn't believe it. Tears! Jealously! More Tears! Happiness!
I pulled it together in time to get this photo...
 |
| High Fiving the nephew! |
It took another 2 hours for the medics to get Jodi back to us and with her cell phone dead, it was definitely a nail biter. We fanned out to cover all of the medical tents we could walk to and obsessively checked with the Missing Runner desk. We even went back to the parking garage to make sure she wasn't sleeping on the hood of the car! In the end, she was more mentally wounded than anything. Still processing the fact that she actually walked off the course. But no matter how many you've done, the distance is nothing to be trifled with. The marathon demands respect and it comes in the form of rest and preparedness. You can't fool the marathon :)
The takeaway: The Pittsburgh Marathon is well organized with lots of crowd support in each of the nine neighborhoods. Mark couldn't stop raving about the quality of the bands along the course. There are 25,000 runners between the marathon, half-marathon and relay marathon. Parking in the city and getting to the race was easy. The weather can be a wildcard - last year it was 90 degrees on the day! But I guess that's all part of the challenge. The expo and race bag were both good. I discovered a Pittsburgh company that makes the best tasting protein bar on the planet - NuGo. All of the bars are vegan, gluten-free - and completely delicious. Try the dark chocolate mint if you get a chance.
And finally, watching runners run is hard when you're an injured runner. I cannot tell a lie. I was as gracious and as supportive as possible but I teared up a few times and cursed every little twinge in my back as I watched the race pass me by. I know that I'll be back in the game soon enough but that will be the last marathon I watch for awhile :)
Thursday, April 18, 2013
Eating Boston
It's taken the tragedy of Boston to pull me out of my informal April Writing Hiatus. It all happened just a few days ago but it feels like it's been in our lives for much longer. The images confirm the worst fears I've had each time we've run the Marine Corps Marathon and they also dig into memories of 9/11 that are always just below the surface.
We have family in Boston who have jobs that by all rights could've put them at the site of the bomb blasts and I am so thankful that all are safe. I am reminded again about lamenting the 58 seconds that one of my best girls came up short in trying to qualify for Boston this year. We were all heartbroken for her - and now what are we? Thankful about that 58 seconds? Thankful it wasn't them? Would her husband have been standing at the finish waiting for her when the earth shook? What if they'd bombed the start line where the 27,000 runners were gathered together? What if, what if...
If you've ever stood at the start line of a marathon - adrenaline coursing through your body as you anticipate the gun - you know that this whole mess touches us both as Americans and as runners.
The resiliency, determination and support of running communities around the world has been a true inspiration and source of pride. But unfortunately, the source of comfort I've chosen is food. Literally, I've been eating my feelings about Boston. This isn't shocking news - most all of my clients have eaten their emotions all the way to my doorstep. The most valuable work we do together is getting to the root of why and then eradicating it from their lives. In my case, I know exactly why. No mystery there!
My Boston Binge has lead to some serious stomach aches and a general feeling of malaise. With each news cycle comes another empty bag of chips. News of an arrest - and then no arrest... chalk up two more massive burritos smothered in hot sauce. The phone rings, I don't answer it - I'll have a bowl of roasted peanuts instead. No two ways about it - I have been shoveling it down for the past 2.5 days.
This morning I woke up and called a halt to the madness and declared a news blackout in the house for the next 24 hours. No matter the Breaking News - I will just have to learn about it tomorrow. I also did something I loathe - cancelled all of my clients. I had to admit that today I cannot kickbox, burpee or mountain climb. I am not fit to motivate, yell, encourage or torture. My digestive system and nerves are a wreck. There. I said it.
The way I've chosen to clean my internal house is to eat only liquid or liquified foods for the next couple of days.
On the menu for today...
6:30 a.m. - 32 oz of warm lemon water
7:00 a.m. - Large Enerprime shake
10:00 a.m. - Another large Enerprime shake with extra hemp protein powder
1:00 p.m. - Pureed homemade soup of roasted tomatoes, carrots and yellow split peas
2:00 p.m. - 32 oz of warm water
4:00 p.m. - more of the soup
I've tried to keep a steady stream of liquids and calories all day long. The goal is to not feel 'full' at any point today. I'll finish off with more soup and warm water tonight, along with an easy yoga practice in minimal light and an early bedtime.
Reverting to a day of liquid of food is a tool you can use at any time of stress in your life. Setting the 'reset' button is good for you and everyone around you. Just ask my husband :)
The final way I've chosen to get over this is by writing about it. Being sad about Boston (or the state of this world for that matter) is normal. Keeping our words and thoughts positive is important but that doesn't magically erase anger and fear. If you've found yourself 'eating Boston' I hope this post helps you recognize it and put a stop to it when you're ready.
Going for a run doesn't hurt either.
Here's to a brighter and more peaceful tomorrow.
We have family in Boston who have jobs that by all rights could've put them at the site of the bomb blasts and I am so thankful that all are safe. I am reminded again about lamenting the 58 seconds that one of my best girls came up short in trying to qualify for Boston this year. We were all heartbroken for her - and now what are we? Thankful about that 58 seconds? Thankful it wasn't them? Would her husband have been standing at the finish waiting for her when the earth shook? What if they'd bombed the start line where the 27,000 runners were gathered together? What if, what if...
If you've ever stood at the start line of a marathon - adrenaline coursing through your body as you anticipate the gun - you know that this whole mess touches us both as Americans and as runners.
 |
| I'll be wearing one in Pittsburgh in 18 days! |
My Boston Binge has lead to some serious stomach aches and a general feeling of malaise. With each news cycle comes another empty bag of chips. News of an arrest - and then no arrest... chalk up two more massive burritos smothered in hot sauce. The phone rings, I don't answer it - I'll have a bowl of roasted peanuts instead. No two ways about it - I have been shoveling it down for the past 2.5 days.
This morning I woke up and called a halt to the madness and declared a news blackout in the house for the next 24 hours. No matter the Breaking News - I will just have to learn about it tomorrow. I also did something I loathe - cancelled all of my clients. I had to admit that today I cannot kickbox, burpee or mountain climb. I am not fit to motivate, yell, encourage or torture. My digestive system and nerves are a wreck. There. I said it.
The way I've chosen to clean my internal house is to eat only liquid or liquified foods for the next couple of days.
On the menu for today...
6:30 a.m. - 32 oz of warm lemon water
7:00 a.m. - Large Enerprime shake
10:00 a.m. - Another large Enerprime shake with extra hemp protein powder
1:00 p.m. - Pureed homemade soup of roasted tomatoes, carrots and yellow split peas
2:00 p.m. - 32 oz of warm water
4:00 p.m. - more of the soup
I've tried to keep a steady stream of liquids and calories all day long. The goal is to not feel 'full' at any point today. I'll finish off with more soup and warm water tonight, along with an easy yoga practice in minimal light and an early bedtime.
Reverting to a day of liquid of food is a tool you can use at any time of stress in your life. Setting the 'reset' button is good for you and everyone around you. Just ask my husband :)
The final way I've chosen to get over this is by writing about it. Being sad about Boston (or the state of this world for that matter) is normal. Keeping our words and thoughts positive is important but that doesn't magically erase anger and fear. If you've found yourself 'eating Boston' I hope this post helps you recognize it and put a stop to it when you're ready.
Going for a run doesn't hurt either.
Here's to a brighter and more peaceful tomorrow.
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