Monday, October 27, 2014

Protein Packed Breakfast!

I'm not much of a breakfast person, unless your talking breakfast out....then I could eat my way to china! But as a dietitian I know it is important to fuel your body properly for the day ahead. One thing that makes breakfast a "hassle" is the prep. My mornings are already filled with 3 kids, making their breakfasts, checking backpacks and shuttling them off to school. If I'm really on the ball I shoot right from kid drop off to my gym for a workout. But as the craziness of life happens I can get lazy when it comes to breakfast grabbing a protein bar on the run. But today I'm here to give you my most favorite & trusted make ahead breakfast idea!

First gather your supplies.  Once you have all these staples you can make this for many weeks! Try adding pumpkin spice instead of cinnamon for a more "fall-ish" flavor.

Sole Momma Power Museli
1 cup old fashioned oats (NOT quick cooking) 
1/4 c dried millet
1/4 c dried quinoa- preferably red or tri-colored
1/3 c Manitoba Hemp Seeds
1/4 c raw almond slices
1/4 c dried fruit (cranberries, cherries, raisins)
1 tbs of each chia seeds, flax seed, wheat germ
1 tbs pure maple sugar
2-3 tsp ground cinnamon
1/2 tsp nutmeg
2 cups unsweetened almond milk

Dry ingredients before you add your almond milk.
Stir all ingredients together in a large bowl. (if you have kids at home like me they can help you measure out the ingredients.  Good news is that measurements don't have to be 100% accurate. (a little more millet won't hurt anyone) :) Using a 1/2c scoop, portion into glass containers or mason jars and cover. Place in refrigerator over night or up to 5 days. The almond milk will absorb into all the wonderful oats & seeds. Open & enjoy!

These awesome glass jars are from William Sonoma we use them for drinking & food storage.
Pull it out in the morning-add fresh berries & enjoy!

I love to eat it cold with fruit or berries on top! The quinoa & hemp seeds help to provide complete proteins which is a great way to start your day!

If you haven't tried Manitoba Harvest Hemp Seeds your missing out on some nutty tasting protein goodness. As a dietitian I love it on yogurt, hot cereals and even a salad.
Hemp is lower in carbs than flax & chia seeds and provides a vegan non-GMO complete protein. Getting enough protein can be tough but with the help of these yummy hearts you can get 10gms of protein & 10 grams of omega three for 3-yes - 3 tablespoons!!!  The recipe above provides 17.8 grams of protein per recipe from Hemp Seeds!

So there you have it! Literally you can make all your breakfasts for the week! BaBam!
How do you prepare to tackle your weeks? Do you pre-make meals or prep in advance?
Would you like to try Manitoba Hemp Seeds use promo code HHSweatPink14 at their web store to get 20% off your order.  Their site has a ton of recipes and lots of vegan protein options! Check it out!

Thursday, October 16, 2014

The Day I Didn't Run...

We all have those days...the one where according to your runningbible training plan you should be running but you don't.  It can mess with your mental focus.  But like I've mentioned in previous posts you have to be willing to bend and meet the training plan.  However even the best of people can have life get in the way.  For me training for this ultra marathon started in July.  I had to build my base mileage up so I could begin the 16 week plan, so really this has been about a 20 week process.  I met the plan with enthusiasm and was successful getting in my runs.  One blip was hip pain that came with the increased weekly mileage.  But I was vigilant and sought care from an ortho, just to make sure there wasn't anything serious going on and then I started with PT, having Graston work on my IT bands and deep muscle massage and on my TFL (a muscle in the hip).  It worked after only a few short sessions my body became more flexible and my hip pain subsided.
VT 50- 0600 Conditioning Relay Teams! Looking pretty good at 6am!
On Sept 28th I went into the Vermont 50 mile relay with just enough confidence and trepidation that a newbie ultra runner should have.  As I explained in my last post I took a dive on the trail around mile 15.  I finished my 20 mile leg, running on my ankle.  When I got home and explained to my husband what happened I pulled up my pant leg to show him my ankle, even I was in shock at how swollen it was.  It hurt, but honestly I have a pretty high tolerance for pain, so I kind of shook it off.
1 day after the fall...this was the beauty on my ankle.
My longest run of my training was slated for Oct 4th, 32 miles.  Mentally I had been looking forward to this run for a month.  It's that mix of terrified excitement, where you think to yourself...Can I really do this?  It's terrifying to think of it in terms of miles, 32 miles is far, but when you've hit that long run on your training plan, you look back and say "come on race day, I've got this".  For me that day didn't come on Oct 4th.  For the week after the race I didn't run, not at all...I didn't do spinning or the elliptical, I declined going to walks with friends all in hopes of healing faster.  I laid low.  I spent a lot of time with a bag of frozen peas, watched some chick flicks and rested only being on it when "mom duty" called.  I thought maybe, just maybe if I totally give it time off It would be better by Oct 4th.
This was a week later I had my PT tape it and it seemed like it was getting better.
 Well Oct 4th came and went.  I talked with my running coach, and she said the long run could be pushed out to Oct 11th but after that your cutting it too close to race day to recover for a successful 50 mile race.  Oct 11th I could deal with.  I set my sights on that weekend.  Surly it would be better by then right?  Well I hate to say it but here we are two weeks and a half weeks out I'm still NOT, I repeat NOT doing anything and actually it is now re-swollen and the last two days I have had shooting pains up the side of my ankle.  

Not being active is horrible.  Mentally running is my drug of choice (hahaha!)  It keeps me sane.  Not running has been a test of my mental sanity.  Depression has started to set in.  I thought maybe just maybe I could downgrade to the marathon instead of the 50 miler.  I can see now that, those thoughts are probably wishful thinking.  I had my pity party this weekend.  Reading all the blogs of my beloved running friends who ran Chicago, Hartford CT and those running Columbus this coming weekend.  I had 1 full marathon and a 1/2 marathon planned into my training for this ultra.  I absolutely love races.  The atmosphere has so much positive energy that it's palpable. Race day is what keeps me going through crazy training days. Knowing that the best part is yet to come gets me through.  I was 6 weeks out when I fell.  10 weeks of training lost.  It sucks.  But I have decided to turn my attention to things within my control.  More of that to come.

Have you ever suffered an injury that took you out of your race?  How did you deal with it?  How did you adjust your exercise and what did you focus on? Inquiring minds want to know!