Sprint 2 the Table

Appetites and Adventures

Snowmygawd!

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We’ve moved on from the snow to ice.  This city is shut down.  Even derby practice has been canceled all week!  In case you were wondering, ice is significantly less fun than snow.

Peachtree St. (the main drag through Atlanta) is literally a sheet of ice.  No joke – this dude was ice skating down the street.

http://www.youtube.com/watch?v=iudRPyX4934

This is 2 blocks from my condo.

Being trapped has done a lot for productivity – I have gotten 2 big deliverables done for work, changed my sheets, hand washed dishes (I always put off doing hand wash-only dishes), worked out everyday, done laundry, and some other random “to do” items.

I did get out on Monday night for some fun.  Atlanta was in par-tay mode! 🙂

Picture taken by random guy on the street:

Told you I'm a red-head!

Last night I made some rockin’ roasted sweet potatoes.  I couldn’t take a picture, but my sister requested that directions be posted.  Here you go, Alli:

Lavender Roasted Sweet Potatoes

  • 1 Giant Sweet potato
  • 1/4-1/2 tsp Dried lavender blossoms
  • 1/2 tsp Dried rosemary
  • 1/4 tsp sea salt
  • 1 T EVOO

Preheat oven to 450 degrees. Chop well-rinsed (I don’t peel mine) sweet potato into 1/2 in cubes and spread out on foil-lined baking sheet.  Toss with herbs, salt, and EVOO.

Roast in oven for ~40 mins, tossing once at 25 min mark.  Remove and enjoy!

***

I read an interesting article from my Active.com daily email.    It discusses training for a race vs. weight loss.

Many people begin running for weight loss.  One of the common stories I see is that of people signing up for a 5K as motivation to begin running and drop a few lbs.  I don’t think this article is necessarily referring to those people – this seems more related to longer races or more competitive racers – but it is an interesting read and can provide some perspective.

Major take-aways:

  1. Your body needs more calories when you’re seriously training.  This is not the time to cutting to under 1,500/day .
  2. Strength training shouldn’t be a focus while training.  Muscle burns fat, but lifting seriously can exhaust you and add more muscle than is ideal for a race.
  3. Endurance require some carbs.  Losing weight does not.  Eat more protein if you are trying to lose.  Sub in some carb-cals for the protein when you are in training.
  4. Many of the fitness magazines are highlighting the awesome weight-loss results you see from cardio intervals.  True story.  Just don’t make these the bulk of your workout if you are trying to run a marathon – they aren’t a substitute for a long run.
  5. “Fasting” workouts are when you workout first thing without any food on your stomach.  In theory, they burn straight fat rather than burning off carbs first.  I’m not a fan of these in general (it can also mean muscle breakdown as you body struggles to fuel the workout), but you especially don’t want to do this for longer/endurance runs.

***

What are your thoughts?  Can you focus on weight loss and training?  Anyone a fan of the fasting workout?

Speaking of… I’m off to the gym!  Gotta do what you can to warm up. 🙂

Snow Day

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Snow days are much more fun when you don’t have to work.  This is the downside of technology.

No matter – I did get to go sledding in the park last night at 1 am!

Check out my crazy-dark-red hair!

In the daylight this afternoon, I went for a walk/run around my neighborhood.

3.5 verrrry careful miles took 50 mins!

I did have to stop for some people-watching.  Lots of sledding (pool toys are the most popular sleds this year), snowboarding, and even spectating from the comfort of a couch.  Yep – someone hauled a couch out to the park so they could watch the action with all the comforts of home.

Source: AJC.com

The neighborhood bar is open (and packed).  A group was playing hockey in an icy parking lot.  People who decided to drive and just spinning their wheels in place.  Peachtree Street is a solid sheet of ice.

Source: AJC.com

I did my P90X – Ab Ripper X before lunch when I got home.

Apparently snow makes me eat random things.  Lunch was a corn tortilla with hummus, sautéed asparagus, red pepper, onion, and garlic with sides of cucumber, carrots, and yellow raspberries.  Followed by a Think Thin bar (6g of protein, 0g sugar, and reasonably tasty!).

This one is my fav - love the crunchy pieces of toffee!

Needles to say, I’m looking forward to a football-game-watching-worthy dinner.  I never thought I’d say this, but I’ll do it for Baby Sis…

Go Tigers!!! 🙂

I’m trying (holy snow-induced ADD, Batman) to get my work done so I can go play, too!

I’m going to stop procrastinating now.

2011 Goals

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In the summer of 2008, my dad passed away after a 4.5 year battle with cancer.  He was the most amazing man, and I continue to miss him every day.  I feel his influence in everything I do – particularly over these past few months as I have made a commitment to live in a more healthy manner.

Dad was a lover of food.  His mom (my grandmother) made a carrot cake you’d step over your own mother to get to.  It was tradition to eat “Hot Choc” (chocolate gravy) and biscuits the morning after Thanksgiving… the more you could stuff in your belly, the better.  Miraculously, no one in my family was/is obese… but Dad realized he could stand to loose a few.

As with anything else in his life, Dad set his mind to becoming more healthy and achieved his goal.  He cut out the “bad” carbs and sugars (no more eating Cool-Whip directly from the container) and began exercising regularly.

One of Dad’s favorite sayings:

You can do anything you want to if you want to badly enough.

Dad, still smiling!

Dad lost a lot of weight and kept it off for years.  When I don’t want to get off my butt and exercise, I am inspired by the fact that even when he was sick and in Houston for treatments, he could be found on the treadmill, walking to keep his strength up.

Dad’s girls with the Rambiln’ Wreck

Dad was also a Georgia Tech grad, and I’m glad he at least knew that I was in the MBA program there.  Sadly, when I graduated he wasn’t here to see it.

With my uncle, also a Techie

Graduation day was a little easier with Dad’s college roommate and best friend, Randy, there cheering me on.  Randy presented me with a card at dinner, full of congratulations and advice.

The family, Me, and Randy at graduation

One thing he encouraged me to do was to write down goals.  He said I’d be surprised how many of them I would accomplish by doing this, even if I never looked at the list again.  Of course, I put the card aside and got caught up in the working world once again.  When I bought my condo I ran across his card and decided to take his advice (better late than never, right?).

Wonder of all wonders, he was correct.  I documented 6 month, 1 year, 5 year and 10 year goals.  6 months later, I’d accomplished all but one of my shortest term goals.

Amazing how that works. 🙂

So, with my dad’s strength and determination at my back and Randy’s advice on my mind, I am documenting my 2011 Goals here.

1. Run (another) 1/2 Marathon

After the Gobble Jog in my Half shirt

I did it in 2009 and swore I never would again.  It took me a while, but I am ready for #2.  The one I have my eye one is the Publix Georgia Half Marathon (formerly known as the ING).

2. Work on my fitness

This goal is two fold…

2a. Continue to be more responsible with how I fuel my body

I developed some pretty unhealthy habits over the past couple of years.  Since cutting out/reducing my intake of processed foods, desserts, alcohol, and red meat, I have felt SO much better.  My goal is to continue on this path, and continue to improve in the area of moderation.

2b. Build more muscle

I’m a beast

Overall I’d like to be more toned.  And I want a 6-pack.  I know it isn’t feasible to keep it forever, but I want it even if it is for 5 minutes.

3. Develop more original recipes

Plotting dinner

This is both a blogging and personal development goal.  I love to cook/bake/create.  In 2011, I’d like to learn more about flavor combinations and the “science” behind baking.

4. Surround myself with good people

I’m busy.  Really busy. Time is precious – too precious to spend it on people who drag you down.  In the past I have made the mistake of spending time with people who negative and hinder personal growth.  This year I want to spend my time with friends who are positive, healthy, and fun.

The best of friends

5. Advance at work

I’ve been in my new job for almost 6 months.  Don’t get me wrong – there is still lots to learn.  But I’m ready to step it up more.  I’d love to begin developing a solid niche and build my reputation in my company.

Cheers to my dad, to achieving goals, and to a fantastic 2011!

***

What are you looking forward to accomplishing in 2011?

Christmas Eve

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We had a fun Christmas Eve here.  The reports of Christmas Day snow added to the usual excitement.

Baby Sis and I squeezed in a 3.4 mile run.  Good thing – it has been too snowy and icy to go ever since!

Never a fan of traditions, I tried a bunch of new dishes:

  • Butternut squash gnocchi
  • Herb-roasted root veggies
  • Popovers
  • Chocolate gingerbread cake
  • Peanut butter fudge

I’m only posting the recipe for the fudge… the rest are still in progress.

The gnocchi was good – I’m happy with it for my first attempt, but I think I handled the dough too much.  It was fun to make though!

We also enjoyed a great Cab by Four Sons.

Family friends came by for dessert, drinks, and a little gifting.

We enjoyed some Liquid Gingerbread.

Check out our dessert spread!

Kathy brought over her famous pretzel sticks.  My sister liked them…

Even Honey the Dog pigged out – she ate an entire bag of bones before we caught her!

This is my new favorite protein-packed dessert:

(Check out the candy-cake in the background!  Ann brought over this sinfulness.  It involved chocolate, Rolos, M&Ms, and other items I’ll never admit to eating.)

Back to the fudge.  Read carefully – this is a very complex recipe with super-complex adaptions from Vintgae Sugarcube.

Peanut Butter Fudge

  • 1 Jar whipped butter cream icing
  • 1 Jar peanut butter
  • 1 Pkg semi-sweet chocolate chips

Line a 8×8 dish with parchment paper.  Microwave jar of icing for 50 seconds.  Pour into a medium bowl and mix with the jar of peanut butter.  Fold in the chocolate chips.  Pour mixture into dish and refrigerate overnight or, if you are impatient like me, freeze for ~2 hours.  Cut into small squares and serve!

Store in fridge.

***

Christmas pics to come as soon as I figure out how to load pics onto my new Mac…

Was Santa good to everyone?  What was your favorite gift?

Green Beans and Chocolate

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Now that we are home the cooking can resume!

Mom has been running around the house like a humming bird on crack.  I’m not sure if it is the pain medicine or the fact that she is finally able to walk again.  Well, its still more of a shuffle, but close!

Since Christmas is this week and mom is still recovering, I’m going to hang out at her house until next weekend.  Not to mention the fact that my sisters are in town and her kitchen is better than mine.

I finally got to exercise again and it felt GREAT alright.  Apparently when you don’t exercise for 10 days, getting amped up again is difficult.

My uncle and Baby Sis were her when we arrived on Saturday, so I let them watch Mamma and ran a quick 3 miles.  It really was quick – 26 mins – but it felt like an hour.

Today was a little easier.  P90X Shoulders and Arms, followed by Ab Ripper X.  I love a good core workout.

Other than that, I have been in the kitchen.  Some healthy creations, some borderline, and some down right sinful.

Variety is the spice of life.

The Healthy

I made a French Green Bean Salad using a Lemon- Tahini Dressing inspired by this one by Angela at Oh She Glows.

In summary – YUM.  I loved the crispiness of this salad and the tahini dressing was like hummus with a zing.  Best of all, it was super healthy and easy to make.

French Green Bean Salad

  • ~1 lb French green beans
  • 6 dried Mission figs, quartered
  • 1 cucumber, sliced
  • 1 large carrot, sliced
  • handful flat-leaf parsley, chopped
  • 1/2 tsp garlic salt
  • S&P (to taste)

Bring large pot of water to a boil.  Remove ends from beans and steam until bright green and still crisp.  Remove from water and place immediately in an ice bath (this will chill them and stop the cooking).  Remove from bath and dry.  Place in bowl and toss lightly with garlic salt, carrots, cucumbers, figs and parsley.

Top with crackers or pita and Lemon-Tahini Dressing.

Serves 3-4

Lemon-Tahini Dressing

  • 4 T tahini
  • Juice from 1 lemon
  • 3/4 tsp honey
  • 3-4 T water
  • 1 tsp EVOO
  • S&P (to taste)

In a small bowl, combine tahini, honey, lemon juice, EVOO, and S&P.  Thin out with some water (add one tablespoon at a time) and stir until well combined.

The Borderline

It is a bit of a repeat.  But this time I’ve learned a couple of tricks.

Roasted Banana Rum-Raisin Breakfast Bread

Lessons:

  • Check it at 40 mins.  Mom’s oven cooks fast.
  • Don’t skimp on the rum raisin soaking time.  They get super soft and flavorful when you actually let them soak the whole hour.
  • Use the paddle attachment in the mixing bowl.  I forgot until half way through the first time.  This loaf was much fluffier.
  • Don’t sub evaporated milk for coconut milk.  It was an emergency… but the coconut gives it more depth of flavor.

***

And, back by popular demand, PB Sunflower Granola!

Thanks to Ann, I did get it to stick together better.  Press it down hard immediately after taking it out of the oven.  Then don’t touch it again until it is totally cool.

Ready for the sinful?

The Sinful

Fudge.  More specifically, peanut butter fudge.  With walnuts.

I was making something else, had the marshmallow fluff out, and thought “why not?”

The Jett-Puffed recipe has always been my go-to, but I think this one is pretty good.  It is less greasy and sugary (1/2 C less in fact)… You can actually eat an whole square without that sugar over-dose feeling.  Whether that is good or bad, I’ll let you decide.

Chocolate Peanut Butter Fudge

by Laura Hall

Cook Time: 25 mins

Keywords: boil dessert Marshmallow Fluff peanut butter chocolate chips Christmas

Ingredients (20 servings)

  • 2 1/2 C sugar
  • 1/2 tsp salt
  • 1/2 stick butter (salted)
  • 2/3 C evaporated milk
  • 5 1/2 oz (~3/4 jar) Marshmallow Fluff
  • 1 tsp vanilla
  • 12-oz. Ghirardelli semi-sweet chocolate chips
  • 2 T peanut butter
  • 1/2 C walnuts

Instructions

Line an 8-in square baking pan with aluminum foil; set aside.

In large saucepan combine the first 5 ingredients. Stir over low heat until blended.

Increase heat to medium and bring to a full-rolling boil, stirring constantly for 5 minutes (until sugar is completely dissolved and mixture is perfectly smooth).

Remove from heat, stir in vanilla and chocolate until chocolate is melted. Add nuts. Barely fold in peanut butter. Pour into lined pan and cool completely before cutting.

Powered by Recipage

***
Do you have that one thing you make every year?  One your friends request

Happy Holiday baking to all!

http://farm6.static.flickr.com/5003/5275326845_15813cc850.jpg

Healthy Baking 101

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December would be one of my favorite months if it wasn’t so coooooold

 

(Yes, I just whined that).

Last night I attended a Holiday Ball with a good friend.  We had a blast getting all dressed up and dancing to some disco jams.  There were photogs all over, so I’ll be posting some of pics when I find them online.

Then we went to The Ritz for a drink. This is a side-show not to be missed.

Parking: $5

Glass of Champagne $12

Fabulous shoes that gave me blisters: $124

Watching 20-something blonde girls hanging all over potential Sugar Daddies: Priceless

 

Overall, a very successful night.  True to fashion, we ended up at a restaurant at 3am.  This is how I know my habits have changed though – we went to R. Thomas (not Waffle House) and I ordered a raw plate (not some eggy-pancakey-syrupy monstrosity).  It was quite satisfying.

Needless to say, this morning I needed some coffee to get going.  I like to try new things, so the mini bags of coffee at World Market are perfect for me.  This morning I had Pecan Pie – my favorite holiday coffee so far.  Best enjoyed oatmeal and a healthy scoop of Trader Joe’s Crunchy Valencia Peanut Butter.  It has the perfect amount of sweet, salty crunchiness (if you’re into that sort of thing).

 _________________________________________________________________________________________

Since I’m in the festive holiday baking mood, I thought it would be appropriate to share some tips for making your goodies a little less fatty more healthy.

‘Tis the season to fight off the “fat” pants! 🙂

 

Healthy Baking 101

  1. Sub whole-wheat flour for half of the white flour called for
  2. Cut out some of the sugar in super-sweet dishes (reducing by just 1 T will save you 48 calories!)
  3. Replace an egg with 2 egg whites or 1/4 cup of an egg substitute
  4. Reduce butter by replacing 1/2 with something else to compliment the flavor of your goodies (try: applesauce, pumpkin puree, non-fat yogurt, mashed bananas, low-fat buttermilk)
  5. Go topless (hang on to your shirts if you’re near a window please!) with your cakes – icing can add 130 calories, so try just dusting cakes with powdered sugar and/or cocoa or keep it simple by frosting only the top)
  6. Use the low-fat version of cream cheese, sour cream, milk, yogurt, etc.
  7. Sneak in the sweet without the sugar using Stevia powder or drops (you can also get flavored drops for an extra punch)
  8. Get on the powder with cocoa-based goodies instead of chocolate chips !  Quick math lesson: 6 T of cocoa +1 T canola oil + 1 T fat-free sour-cream = 2 squares of unsweetened baking chocolate (saving you 85 calories and 14 g of fat)
  9. Cooking spray work just as well as butter for your non-stick needs
  10. Replace whipping cream with evaporated skim milk


Keep in mind when using replacements:

  • Applesauce is an acidic ingredient, so you may want to add a little (start with (1/8 tsp) baking soda to smooth the flavors
  • When using applesauce to replace fat, try whole-wheat pastry flour instead of all-purpose.  It is more tender and, without the fat, less protein = better
  • Watch the flavor – healthier recipes are often bland because fat is a flavor carrier.  Add 1-2 tsp of canola oil to help it out, or consider incorporating lemon/orange/lime-zest
  • To keep it light and fluffy:  Mix dry and liquid ingredients in separate bowls, adding liquids to dry, and don’t mix too much
  • Don’t over-bake.  This may seem obvious, but desserts are more susceptible to becoming dry and crumbly with less fat.

***

Happy Baking!

Do you have a favorite healthy baking secret?

What is your favorite holiday treat?

 

Happy Thanksgiving

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Quick post before we get on the road to Charlotte.  My mom and baby sis are spending Thanksgiving with family at my cousin’s house.  I’m already excited for dinner and I haven’t even had lunch. 🙂

The Gobble Jog this morning was AWESOME!  I finished the 10K in just over 55 mins (official times aren’t up yet).

That’s my best time yet!  I didn’t walk at all, despite some pretty intense hills.  And the last 1/2 mile of the race was at an incline (ouch).

***Edited to add official time – 55:38:01!!!***

We passed the Big Chicken on the way there.

In case you haven’t heard of this must-see attraction random 56 ft. chicken in the ‘burbs of ATL, it is a historical landmark.  Built by a Georgia Tech grad (Go Jackets!) long, long ago, the massive chicken tops the Marietta KFC.

Only in Georgia, people. 🙂

Speaking of chicken… back to the Gobble Jog.

Baby Sis did a great job despite having strep throat.

AND…

Mom ran her first 5k!!!

So proud of us all.

The Happy Runners

Hope everyone has a fantastic Turkey Day!

Go Time + Sweet Potato Falafel

By

The baking has begun. 

Welcome to the holiday season.

Can you guess what this is?

My neighbor and baking-extraordinaire made TURKEY cupcakes!  Unbelievable.

The stuffing is made of tiny cubes of pound cake and the greenery is cereal.  I wish I was that creative/talented!

 

For my first non-cleanse dinner, I made Sweet Potato Falafel based on these by 101 Cookbooks.

Sweet Potato Falafel

  • 2 Medium sweet potatoes, cooked
  • 1 tsp Cumin
  • 1 tsp Coriander
  • 1/2 tsp Cinnamon
  • 1/4 tsp Turmeric
  • 2 Garlic cloves, minced
  • Juice of half a lemon
  • 1 C Rice flour*
  • 1 T EVOO
  • 1 T Toasted sesame oil
  • Sprinkling of chia seeds
  • Salt and pepper

Put the sweet potatoes, cumin, garlic, coriander, lemon juice and flour into a large bowl. Salt and pepper to taste, add EVOO and sesame oils, then mush with fork until smooth with no chunks. Place in fridge to firm up for 30 mins. The mix should be more gooey than wet.  If needed, add a bit more EVOO or flour (the water content of sweet potatoes varies).

Preheat the oven to 400F.  Using a tablespoon or a falafel scoop, scoop the mixture on to an oiled tray. Sprinkle seeds on top and bake in the oven for 15-20 mins, until the bases are golden brown.

Makes about 15 falafel.

*Amp up the protein by subbing half of the rice flour for Growing Natural’s Rice Protein Powder.

These were great with a salad and leftover grilled eggplant!

 

Now for the fun, dessert-like things baked. 🙂

1. Angela’s Itty Bitty Carrot Cake Cookies (check it out on Oh She Glows)

2. Kentucky Derby Pie (the alco/choco-holic’s version of pecan pie)

This is one of my favorite “treats.”  Mom has been making it forever.

It is fantastic, easy to make, and perfect to gift a friend or bring to a dinner party.

Kentucky Derby Pie

  • 1/2 C Salted butter, melted
  • 1 C Sugar
  • 1 C Light corn syrup (I use the Karo)
  • 2 T Bourbon (I use Jack and pour those tablespoons generously over the bowl)
  • 3 Eggs
  • 1 C Semi-sweet or dark chocolate morsels
  • 1 C Pecans, lightly chopped
  • Pie crust (making your own is a pain unnecessary – use the Pillsbury.  It tastes just fine!)

Combine butter, sugar, and corn syrup.  Add bourbon and eggs.  Mix well.  Fold in nuts and chocolate.  Pour in pie shell (I grease the pie dish before putting the shell in because the insides usually seep over and make it the crust stick).

Bake at 350 for 30-45 mins (this has taken up to an hour before… depends on your oven).  It will poof up a bit and may crack in the middle.  When it’s done it shouldn’t be real jiggly, but will have a little movement.  It will brown.  Let it cool before you serve it!  It is made to pair with a scoop of vanilla ice cream and a cup of bourbon coffee.

3. Flour-less Chocolate Crack Cake

It is important to taste as you go

Carefully pour into springform

Move your fingers, Mom!

Top with sea salt and drizzle of EVOO

This is good.  Close to perfect.  Recipe to come when I make a few tweaks.

 

In anticipation of the 10K tomorrow morning, I tasted the baked goods verrrrry lightly.  And then I drank a neon-Green Monster. 🙂

Neon colors taste better

Then I looked at the baking aftermath and shuddered.

***

In the thankful spirit of the season, here are some things I am particularly thankful for this year:

  • My mom
  • My sisters
  • Great friends
  • A new job that I love
  • Sticktuitiveness
  • The ride

Happy Thanksgiving!!!!

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