Work It Out: Fab Abs

June 18, 2013 By Laura

Just because I’m lying around on my back doesn’t mean YOU get to slack.

Seriously, can some one workout for me?

Today’s Work It Out is by one of the most bad-ass ladies I know – Shannon! This woman is a corporate power house by day and a hard-core fitness instructor and general healthy living role model. In short, my hero.

Check out her killer core workout (please do it for me!!!), and then her delicious-looking #strangebutgood salad!

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Fab Abs: Made in the Kitchen, Sculpted on the Mat

Hello, Sprint readers! I love Laura’s blog as much as all of you, so I am pumped to bring a little Badass Fitness over here!

Laura’s figure competitions have got me thinking more seriously than ever about crossing that fitness feat off my bucket list, and I know her focus in training is often that six-pack she wants to show off to the judges. She’s also a master of the eating necessary to compete.

So today’s post is all about making fabulous abs and powerful cores in the kitchen…and in the gym, Badass Fitness style!

First, we work those bellies. Then we feed them – the HEALTHY way, with a Big-Ass Badass Lunch Bowl that veers into #StrangeButGood territory.

My bootcamps, core classes and personal workouts tend to be fast-paced and intense, making the most of every minute. But hey, the good news is, they are done before you know it! And the results rock.

This workout is an intense core routine, with ZERO traditional crunches, which are among the least effective ways to build true core strength and tone. All you need is a mat, a timer, and a little mojo. If you’re not sure about any of the moves, head over to my YouTube channel for demo videos.

Fab Abs Circuit

(click each for video demos)

15 Walkout Planks with Pushup
15 Walking Planks
10 Slow Push-ups
30 Waist Cinchers
30 seconds of Side Plank Crunches right, then 30 seconds left
30 second V-sits
20 Pull-Ins
15 Starfish Crunches right, 15 left
20 Bicycle Crunches

**Repeat 1-2 more times! Abs on FIRE!**

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Now, let’s EAT!

I created this #StrangeButGood egg scramble with several items in my fridge, plus a ripe plantain that begged to be eaten and a Calabaza squash gifted to me by a bootcamp student (they know how to steal my heart, and candy need not apply!).

I had no idea if this would taste good, but I went for it anyway. It turned out Amaze-Balls, so try it for yourself!

#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble

½ ripe plantain, sautéed in 1 Tbsp coconut oil and 1 Tbsp cinnamon
1 cup of cubed Calabaza (or buttercup, kabocha, acorn, etc.) squash, roasted until tender with 1 Tbsp. coconut oil, cinnamon, sea salt
2 cups collard greens, sautéed with minced garlic, ½ of a diced onion, 1 Tbsp. coconut aminos
1 Tbsp. coconut oil
2 eggs, whisked
½ onion, diced
½ cup shredded carrots
1 Tbsp. almond butter

Saute the plantains, set aside.
Ditto the collard greens.
If you haven’t yet, roast the squash with the cinnamon, coconut oil and sea salt at 400 degrees for about 20-25 minutes or until golden and tender. Mash the squash a bit and set aside.
Heat the tablespoon of coconut oil over medium-high heat. Add the onions and shredded carrots, sautéing until onions are translucent. Add in the eggs and scramble.
While the eggs are still runny, add in collards, plantains, and squash and keep scrambling it all together until eggs are cooked through.
Top with the almond butter and mix it in, then EAT as you savor the #StrangeButGood!

***

I wish Shannon could come whip me back into shape in a few weeks… 🙂

What is your favorite core move?

What’s the strangest recovery bowl you’ve ever made?

Rocky Road Berry Coconut Bites

June 17, 2013 By Laura

It’s no secret that I like balls.

“Girls have got balls. They’re just a little higher up that’s all.” ~Joan Jett

I’ve made several balls in the past. Vegan “Meat” Balls, Champagne Cake Balls, Biscoff Dough Balls… ball jokes… ~~I’m a 12-year-old boy at heart.~~

But the BEST balls ever are made by my kindred-blogger spirit, Lindsay. She is more mature than I am, so she gracefully calls them Bites.

Heather, Me, and Lindsay

In case you haven’t figured it out, today’s guest post is from this lovely lady… and she’s sharing her ~~balls~~ bites with all of you!!!

Thank you, Lindsay, for sharing your Rocky Road ~~Balls~~ Healthy Bites and making everyone’s Monday more Marvelous! Read on for the recipe, and check out Katie’s link up to see what else is marvelous on this Monday!

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Hi there friends. My name is Lindsay Cotter and I blog over at Cotter Crunch.

I’m a pro triathlete’s wife, nutrition manager/fitness consultant, kombucha lover & wanna-be wino who has a joyous passion for GLUTEN FREE cooking!

It’s funny, this is my blog title and sub-title and yes, it really does describe my life. No lie. I also make a lot of Strange but Good Cotter Creations, which is why Laura and I get along so well. Plus she is my brother from another mother. Am I right Laura? (Editor’s note: Ummm… YES!)

OK OK, enough of my rambling intro. Let’s get this post started, shall we?

So, the main reason I blog is support my husband. We’ve created this dream together. A dream to pursue HIS professional triathlon career and I get to play wing man woman, or is it wing wife? Either way, I’m by his side.

I’d say my best support comes through food and fueling. I’m good at feeding that man, or so I like to think. 🙂

In an effort to help James (aka the hubs) fuel properly for pre and post workout, I started making him healthy bites. What are Healthy Bites? Glad you asked.

Healthy Bites are my take on functional gluten-free bite sized “ball” snacks. Each bite is made with natural, gluten-free, and mostly organic ingredients.

What started off as a little healthy snack option for me and my husband has now turned into my own little business.

I am passionate about it and want to share these bites with others…kids, athletes, on the go mom’s, food allergy folks, and more!

My mission is to make gluten-free and process free food that actually tastes really good.

Sheesh, do I sound like an infomercial or what? Haha. (Editor’s note: But they really are that good!!!)

Anyway, today I wanted to share with you one of my STRANGE but GOOD Healthy Bites recipes. It might not be strange to some of you, but it is a rather ODD mix of ingredients.

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Rocky Road Berry Coconut Bites

1 heaping cup of Vegan Marshmallows (I use the ones at Whole Foods chicago Vegan Foods Brand)
2 tbsp. 100% cocoa
2 heaping tbsp peanut flour (can also use coconut flour, ground up peanuts, etc.)
1 serving Berry Protein (Vega Smoothie blend is good here)
2 tbsp. Food for Life Vegan Chocolate chip Minis (Can also use carob chips or 100% dark chocolate chips)
1-2 tbsp. unsweetened coconut (shredded)
3-4 tbsp. of preferred nut butter
¼ cup honey
2-4 tbsp crushed nuts (optional)
Optional: cocoa or coconut extract

Grind up your marshmallows in a blender or food processor first. If you have large chocolate chips, go ahead and blend them up with the marshmallows as well. If you are using minis, there is no need, just mix in. Make sure you grind up the rest of your dry ingredients as well.

Transfer into a large bowl and add in nut butter, flours, protein, coconut, and agave. Mix well, and then roll into balls/bites.

Makes around 10-12 bites.

I then like to roll each of them in some extra coconut and/or cocoa. Freeze right away then store in fridge or freezer to maintain freshness. Store for up to 6 weeks. YUM!!

Well folks, that’s all I got for now. I hope you get to make these. If so, please let me know how they turn out.

You can see more recipes in my BOOK of BITES eBook, which is on the side bar of my site. Or if just feel like spending $, cause let’s face it, we all like to at times, feel free to order some yourself from me. I ship!

Pretty BALLER, eh? (pun intended)

Cheers,

***

If I felt better I’d make inapporpriate jokes about my “procedure” and balls.

If you could have any flavor Healthy Bite, what would it be? Lindsay custom made me Reese’s balls!

What is making your Monday marvelous?

Strange But Good: Strawberry-Tomato Salsa

June 14, 2013 By Laura

I will never refer to this surgery as #strangebutgood.

The results, yes. Surgery, no.

I am very grateful to Amalia for picking up the strange torch this week while I eat food that is strange to me – plain (“normal”) foods. Thanks to Momma for keeping me fed!

This wasn’t planned, but Amalia even jumped on my strawberry obsession with this creation! I can’t wait to try her Strawberry Salsa out when I’m back in the kitchen. Maybe over a salad? With bacon… 😉

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Hi everyone! My name is Amalia and I blog over at Live, Travel, Eat, and Run.

Today I’m excited to be contributing to Laura’s Strange But Good series. This idea came to me on my run this morning. I had strawberries, tomatoes, an onion, and an avocado left in the house and needed to do something with them for lunch!

I love all of those foods; I just would never think to put them all together. As soon as I did, my salsa creation was born.

I am not a cook, and usually can’t pull dinner together in time. However, this was an exception to the rule and I’m proud of how it turned out!

Strawberry-Tomato Salsa with Avocado & Mint

1 container baby or grape tomatoes
1 pint strawberries
1/2 C red onion
1/4 C fresh mint leaves
1 lime
2 T balsamic vinegar
1 avocado

Chop up the tomatoes and strawberries as fine as you want for your salsa (I like ‘em chunky) and toss them in a big bowl. Then, dice the red onion and add it to the pile.

Gracefully (or not so gracefully on my part) rip or tear or cut your mint leaves until they’re tiny and throw them in as well.

Cut the lime in half and squeeze the juice over your mix and add the 2 tbsp of balsamic vinegar. Stir and you have your salsa! It keeps well in the fridge for a few days.

When you’re ready to eat it, chop up an avocado and place on top or stir in. I don’t mix in the avocado right away since it doesn’t keep as well in the fridge and gets all mushy.

I just love the sweetness of the strawberries mixed with the tang of the mint and the acidity of the tomatoes and onion! Enjoy with tortilla chips or on a salad.

Modify: Like it spicy? Add a jalapeno (I hate spicy).

Modify: Like cilantro? Throw it in! I’m sure it would be a great addition. I just dislike the taste of cilantro so furiously.

Modify: Not a vegan? Melt some cheese on top. Strawberries and cheese are just another strange but good combination you can try!

Enjoy! And feel free to come visit me on my website , Twitter, Facebook, or Pinterest!

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How have you enjoyed making co-workers, friends, or family stare with strange but good creations this week?

The link up rules can be found here or by clicking on “Strange But Good” in the menu bar above. In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends!

Post your Strange But Good creations, grab the logo below for your blog, and link up here.

Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

***

Thanks to everyone again for all the support (get it? bra… support… 😉 ). Come back for a marvelous ball-related post on Monday!

Do you like a fruity salsa?

What is your favorite plain food when you’re not feeling well?

Positive Thoughts and Perfect Sea Scallops

June 13, 2013 By Laura

Stay positive.

By 2013 they can’t figure out an anesthesia that allows you to eat after midnight?!

On the positive side, it’s only a few hours. I can do anything for a few hours. And I had an awesome dinner at Villians, a new sandwich shop in Atlanta.

This deliciousness is called a Mumm-Ra. It’s kind of a lamb gyro – but with lamb belly, honey mint yogurt, marinated tomato, bell pepper, and onion. They served it in a thick pita that I couldn’t stop eating. easily the best pita I’ve had. The lamb was a bit greasy and salty, but it filled my belly well. 🙂

I can’t wait to go back when I’m not panic-eating. They had some really good-looking vegetarian sandwiches too! I want to try their tofu “salami.” And they have Hell or High Watermelon, a beer by 21st Amendment, on tap. Must have.

I’m going to stop rambling (I do that when I’m nervous) and turn it over to Kat! Thank you again for the overwhelming amount of supportive comments and well-wishes. I’ll respond as soon as I can! For now… I’m of to get some boobs.

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Positive Thoughts and Perfect Scallops

I can’t believe TODAY is Laura’s surgery (Editor’s note: neither can Laura)! Sending good vibes for a safe and successful procedure! I can’t wait to see the results (Editor’s note: pervert!) and go shopping with her for clothes that will fit her new body! I also can’t wait until Monday when I am planning on making her dinner at her place (Editor’s note: I cannot thank you enough!!).

In my world right now, bar review is kicking my ass, and it’s taking everything in my power to keep sane. Part of that is being super scheduled. BOO! Missing one day is a way bigger deal than I thought it would be.

A Sample Day of Bar Review:

9am-1pm: Class
1pm-2pm: Break
2pm-6pm: Homework (Reconciling notes with outlines plus TONS of practice questions)
9pm-10pm: Review for next day

Yes, this is my whole summer, 5 days per week, until I take the bar exam on July 30 and 31st. End in sight! Send me positive vibes for good studying! (Editor’s note: you are going to ROCK this thing!)

In the meantime, in trying not to lose my mind, I have been trying to keep a lot of positive mantras and thoughts to make sure this whole bar review experience is a positive one!

I am going to pass the bar the first time!

I’ve also been rewarding myself for all of my hard work. Last post, you saw my new bike. This time, I have my new car to show you!

She’s a 2013 VW Tiguan:

Seriously, every time I drive her, I am reminded of how hard I have worked and how far I have come. I was driving such a piece of crap before, and this truly feels like a reward.

I am now a firm believer in rewarding yourself for your triumphs (Editor’s note: Amen to THAT!). (Let’s not talk about my new insurance policy cost).

There she is again!

Everyone seems to name their cars. I’m thinking I like “Skipper,” “Skip” for short, but I’m not sold on it. Maybe you guys can help! (Editor’s note: I still like Terra!)

My other reward for all the hard work I am currently putting myself through is trail runs and time with friends (and family). I recently got to do some more trail runs with friends and by myself! Remember – BALANCE.

People ask how I have time for this during bar review. My response is always, “You have time for the things that are important to you.” TRUTH! (Editor’s note: Can I get another AMEN?!)

Trail Race with Friends

What’s also important to me is healthy living, eating healthy, and enjoying fun, new food! This week, my mom came to visit. Typically, we go out a lot.

This time, we had 2/3 of our dinners “in” at my place! It was so wonderful. I also found my new FAVORITE preparation for Sea Scallops.

First, I have to say that I absolutely and totally hate over-cooked scallops. Being that it’s one of my favorite foods, and I used to date a chef who makes the most perfect scallops in the world, I am hard to please in this area. But this is what mom asked for, so I thought I would give it a try using a different method… and it was BETTER.

There are a few keys to this in my opinion: temperature, type of pan, seasoning, and oil.

12 Steps to Perfect Sea Scallops

Use an aluminum pan with no non-stick coating
Place the pan on the burner a little higher than medium heat, but NOT medium high
Put enough coconut oil in the pan to coat the bottom of the pan
Wait until you see the heat rising from the pan (~3-5 mins)
Take the “mussel” off the scallop (it’s the little tough piece that connects the scallop to the shell… it comes right off)
Season the Sea Scallops with sea salt and freshly ground pepper on both sides.
Once the pan is hot, use tongs to place each scallop carefully in the pan
KEY: Wait until you see them start to caramelize on the bottom of the pan (~5 mins… but really, color is most important). Once they do, you can easily turn them without them sticking to the pan
Use the tongs to turn them over, one at a time
Turn off the heat (Yes, do NOT cook them over the heat on both sides… this will OVER-COOK them)
Take the pan off the heat
Wait 3 minutes before serving

The coconut oil gave them the perfect flavor and I think it helped to seal in moisture. Turning off the heat after you fully sear one side keeps it from overcooking. They do NOT need to be cooked on both sides.

These are served with organic beets, sautéed with onion and the beet greens that came on the beets! (Editor’s note: I LOVE beet greens!!!)

Mom and I also shared a cheese plate before dinner that I forgot to take pictures of!

For dessert, we shared this coconut avocado mousse (using a double of this recipe), but added a tablespoon of cocoa powder, a splash of vanilla, and a couple teaspoons of maple syrup, and a pinch of sea salt. No individual dishes necessary. YUM!

I also treated myself to 3 new pairs of running shoes. I’ll review them next time, after I have time to test them all out!

***

I just love how Kat write what I need to hear. I can’t wait to share with you what tastiness she cooks for me Monday!!!!

What is your trick for scallops, if you have one?

Any new car name ideas? Does your car have a name?

Georgia Running Trail Review + Pancake Fuel

May 30, 2013 By Laura

Starting out on the right foot is important.

Yet so often I forget…

Kat’s post today is all about trail running, I thought I’d share a quick pancake recipe (sorry if you saw this on Instagram already). She talks about hiking fuel at the end of this post, but my recipe would be good for pre-hike fuel!

These cakes have a great mix of carbs and protein to start you off feeling the right amount of full! I really loved how moist they were (yes, I used the word moist) thanks to the cottage cheese. Leaving some larger pieces of the oats gives it a fabulous chew, especially if you use a mix of grains (mine is oats and millet).

Cottage Cheese Protein Pancakes

(Inspired by Morganne)

1/4 c oats
1/3 c egg whites
1/4 c cottage cheese
1/2 tsp cinnamon
1/4 tsp butter extract
1/4 tsp baking powder
Stevia or other sweetener, to taste

Place all ingredients in a lender (I used the small Magic Bullet container) and briefly mix, allowing some larger pieces of oats to remain. Cooked in a pan over medium heat, flipping half way through.

Top as desired. I used raspberries, strawberries, and peanut butter syrup. My syrup mix consisted of sugar-free syrup, peanut flour, caramel extract, and a little water. I didn’t measure… but just guess and adjust as you go.

I’ve babbled enough! Here’s Kat!!!

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Mega Trail Heaven – Trail Reviews!

Since I last wrote, yes, Law School Graduation happened! It was a crazy day, and yes, it’s true, family drama cannot be kept at bay. I did have friends and family visit from all over, and it ended up being completely AWESOME. I am especially grateful to my friends who came from out-of-state, and even from locations 8 hours away.

And afterwards, we went out on the town. Dancing with Mom and Grammy was awesome!

After the fancy cocktail party, we went to a local club to dance the night away. Grammy I think won us all over, and my friends dancing with Grammy was also not too shabby… the pics below are not even the highlights but I don’t want to really embarrass anyone. 😉 (Editor’s note: Yes, let’s not ruin any political careers…)

And, in honor of celebrating graduation and my little break before bar review, I am having a little fun! (Editor’s note: WELL deserved!)

First, I got a new bike! She is a Scott Plasma tri bike, and she rides like a Porsche! I took her out on Friday for our first ride together! (Editor’s note: What’s her name?!)

Second, I am trail running like crazy! I have hit over 5 different trails in the last week for some long, much needed and deserved runs. Here is an overview of some of the trails and my personal “Trail Review.”

1. Sope Creek trails

Sope Creek is located just outside the Atlanta perimeter (285). A short drive for local Atlanta folk, and they are GORGEOUS. These trails are easy to navigate with maps at every turn. There are not many hills, and most of them are also suitable for mountain biking! There are also some cool old paper mill ruins.

(Editor’s note: I grew up RIGHT there and went to Sope Creek Elementary!)

2. Yeti Trails

Saturday, I went over to the Tributary and got a good run in on the Yeti Trails, which are located near Sweetwater State Park. (Editor’s note: I love these trails!)

These trails are pretty mild with some incline and decline, but no mountains, that’s for sure. They’re well-shaded and provide scenic views of water crossings and the river. You can also throw in some steeper hills at the power lines and gas lines, if you desire! (All before I went car shopping! You will get to see my new car next time!)

Yeti Trails

3. Hiker Hostel

Then I headed up to the mountains and stayed at Hiker Hostel, a cute little hostel that allows dogs! So we could bring pups up to hike AND I could run some trails.

Hiker Hostel is great because it’s family owned by a husband and wife who are super friendly, and they have their own bees for honey, and their own chickens! Such an adorable home. If you are ever in North Georgia, it’s a great place to stay! They also have a fully equipped kitchen downstairs so you can make your own dinner.

They have chickens to provide eggs for your breakfast!

They also sell their coffee by the pound, and with a message!

4. Vogel State Park

This cute get-away allowed us to first go up to Vogel State Park where we hiked the Bear Hair Trail with the dogs, and I got to go for a run on the Georgia Death Race course.

The hike on Bear Hair was awesome – lots of beautiful plants, including “flaming azaelias,” a local wild flower, and plenty of water crossings. There were enough hills to make it a difficult hike, but a fun couple of hours with the pups.

Vogel State Park

Then, I hit the Appalachian Trail… a bit easier to run here than on Bear Hair, and not QUITE as much scenery. The trails are pretty rocky, with some water crossings. I had never seen these trails during the day!!! I also had a cathartic moment where I revisited the location where I sprained my ankle.

5. Woody Gap

Monday morning I went for a run at Woody Gap, a section of the Appalachian Trail (AT) between Vogel and Amicalola Falls State Park. These trails are comparable to the AT by Vogel but has better scenic overlooks and is a bit rockier.

They are a difficult run, but worth the beauty. I also ran into a bunch of hikers, surprised to see a runner out there! (Editor’s note: further proof you’re a bad ass.)

Woody Gap

6. Amicalola Falls

Then we went to Amicalola Falls on Monday afternoon for some more hiking. While you can also get on the Appalachian Trail for running from here, we stuck to the park area, which was over-crowded due to the holiday weekend.

The park definitely had a more peaceful feel to it with all of the water (Editor’s note: the falls are gorgeous!), and the hiking was actually pretty difficult. I was pooped after just a few short miles. The dogs were ready to go too!

Amicalola Falls

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Overall, it was one of the best Memorial Day weekends I have ever had!! 5 sets of trails AND a bike ride in 5 days – BLISS! This was all followed by an adjustment on Monday night with Nate, who also adjusted the dogs! (Editor’s note: Whaaaat?!)

With all of this activity all over the trails, it’s important to care for your body! The trails do it for the mind and soul – they make me happy… but how about fueling this type of outdoor activity?

My favorite trail foods are usually foods that provide the right amount of sugars and carbs to keep me going, with just enough protein (Editor’s note: Yay, protein!) to fill me up!

Like Laura’s What I Ate Wednesday, I’m going to give you a “What I Ate on the Trails”:

First, I always fuel on Lara Bars, especially the Cashew Cookie. I also enjoy the Peanut Butter Cookie. They have none of the crap that many other bars have. They are simple ingredients of nuts and dates, unless you get fancier versions, but still few ingredients are added.
Typical trail food also includes potato chips and gummy bears! (Editor’s note: These hot summer months are the time when I’d be with you on the salt!!!)
I also enjoy the following raw veggies as fuel on the trails – these items don’t squish in your pack, and they take a bit longer to digest, so you get a constant supply of the sugar and carbs you need to keep going:

Apples
Sweet Potatoes
Sliced Beets
Packets of Honey (you can make these at home)
The puppies enjoyed some beets while hiking

However, even more than eating just right, it is very important to hydrate! Sunday, I drank over a gallon of water between breakfast and dinner, and I was still thirsty! It’s getting hotter, and this is my plug about being smart with hydration (and it doesn’t hurt to throw in some electrolytes like coconut water) so you can go all day and not feel bad!

I hope you all enjoyed your long weekend and are enjoying the warm summer weather!

***

Just when I think I’m active… I read Kat’s post. 😉

What are your favorite outdoor sports? Any favorite trails?

Do you like to run or hike with your dogs?

Work It Out: Intuitive Eating

May 21, 2013 By Laura

Sometimes I forget to be sensitive.

Or – more accurately – I don’t think.

I over-simplify. Or do I? Today’s Work It Out will continue last week’s discussion on diet with a guest post from my friend Calee. (Calee also designed my logo, which I loooove!)

Calee has been on a journey with Intuitive Eating. ~~My insensitive self~~ I emailed her to ask more about this concept. To me, it seems like overkill. I mean… isn’t all eating intuitive? Eat when you’re hungry. Don’t eat when you’re not. Prepare tasty, clean foods.

This conversation sparked my “No Shit Diet” post from last week. It’s simple. All you need to know is this:

So, without further adieu, my sensitive-self will let Calee explain where she’s coming from in regard to Intuitive Eating…. all joking aside, I have learned a lot and hope it will provoke some thoughts for you, too.

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Laura and I have been chatting about Intuitive Eating (IE). She thinks it’s stupid because it seems silly that people need to follow a program to know how to feel hungry and eat until satiated (Editor’s note: I don’t think I said stupid… I just think it’s over-complicating the glory of eating). So she ended up writing that (amazing) No Shit Diet post last week in response to our conversation.

Editor’s pic/note: Manhattans… they count as protein drinks, right?

Laura is a fortunate soul: she’s never had body image or food issues. (Editor’s note: That would be a bit generous… I DID go to high school, after all… and after bartending in college I was a chunky monkey.) I pretty much idolize Laura because she can turn on and off her competition training/eating and not get caught up in dieting.

I went out to eat with her on Saturday — after a few drinks, might I add (Editor’s note: Lies! I never drink. Hahaha!) — and not once did she fret about anything on the menu, aside from how it might taste. She’s not competing soon, and it was vacation. She ate what she wanted, which wasn’t junk, but wasn’t eating asparagus for every meal either (though surprisingly she yelled at me for taking all the asparagus off the plate we shared!). Laura eats intuitively, intuitively. We all would, except most of us have been caught in the diet trap.

**So what exactly is IE?**

I can tell you what IE isn’t: “I ordered that Fried Reese’s Peanut Butter Cheesecake Brownie Ice Cream Bar … and then ate two. And now I’m going to run 12 miles because I need to — er, I mean I love running.” (Editor’s note: is it wrong that I’m now craving Reese’s?)

*Eating this chemical shit-bomb of sugar = not eating intuitively

IE is learning to love and trust your body, get past the guilt learned from dieting, and feed yourself a healthy way when you’re hungry, but eat only until satiated, not stuffed. IE is NOT an excuse to eat crap.*

I came to IE after years of dieting, specifically, after one huge failed attempt to lose 5 lbs that made me gain 15 instead. I couldn’t eat any less or workout any more than I was already. And I could (and still can) name calories and macros in just about every food (and non-food). I lived in the gym. The scale kept going up. I saw IE on the shelf, and thought, “why the hell not?” I never thought it would be life changing, but it was.

I’d heard of IE, but it looked to me (and Laura) like “intuitive eaters” were just eating crap under the guise of “eating intuitively,” and that’s not what I wanted. (Editor’s note: To clarify – I never thought it was an excuse to eat crap. Again, it just seemed like slapping a name on common sense to make a millions on a book deal/movement.)

I wanted to be able to eat an avocado or a piece of meat and not have to have celery for dinner or run 10 miles to make up for the calories later. Oh, and alcohol, sweet, sweet alcohol, had I missed you … But I definitely didn’t want to be one of those “you only live once — pass the chocolate cake” goons who blatantly ignore the point of IE: eat food, get past the guilt, and love yourself. You are definitely NOT loving your body if you’re shoving it full of crap all the time. (Editor’s note: Can I get an Amen?!)

There is an IE book, and I think Laura should write a book on the “No Shit Diet” (or I will, and she can put her stamp of approval on it for some royalties). The IE book outlines a plan, which I haven’t really followed, but I’ve been practicing the…

Principles that make the most sense to me:

1. Learn (or re-learn) your hunger signals, trust them, and eat when you’re hungry.

2. Figure out what satiated vs. full feels like. Try to eat to satiation, not fullness. Don’t feel like you always have to clean your plate. My dog likes me eating intuitively for this reason.

Slightly embarrassed at how much I left on my plate at this meal. Sorry Chobani!

3. Let go of all (non-allergy-related) restrictions. Everything is on the table.

4. Trust yourself around food. You are in control. Food isn’t.

That means you, ice cream. I own you now. And I can have you for lunch if I really want (and I did in this photo because that’s how I roll now).

5. There are no more “bad” or “good” days based on food, your weight, or your workout.

6. Stop. Weighing. Yourself. (And counting calories/macros/etc.) Unless you are seriously over- or under-weight, then get to a healthy weight before you stop. Truly eating intuitively and exercising intuitively will lead you to your body’s natural weight, and towards health.

7. Health is your main goal. Pick whole, nutrient-dense (or clean — but I prefer “nutrient-dense” because everybody has a different opinion on what “clean” is), and non-processed foods.

8. Use your dieting knowledge for good instead of evil. Aim for variety in food groups and nutrients to get what your body needs. (Editor’s note: I think this is my FAVORITE idea. You’re smart – make it a positive!)

I jazzed up last night’s pizza with a pile of broccoli. Yeah, there’s pizza under there somewhere.

9. Eat slowly to enjoy your food and really decide if you like something. I don’t like chicken, come to find out. And I also don’t really like all my “banned” foods from my dieting years. Donuts are a sugar-coated crusty fried ring of gross.

(Editor’s note: I don’t like Twinkies, candies like Starburst, or… POP-TARTS! Except for the vanilla-filled ones)

Cereal, on the other hand (one of my previously banned foods) is still really flipping awesome.

10. Don’t judge: yourself, others, or what you’re eating/what activities you do based on what you’ve already eaten. Yes, nutrition should be in the back of your mind, but don’t eat something “good” because you’ve eaten something “bad.”

Don’t ever feel like you don’t “deserve” something because you didn’t work out.

Me enjoying my dessert at Blend last weekend on a – gasp – rest day. That’s right. I had dessert and didn’t work out.

11. Because I like to turn things up to 11. Don’t. Eat. (only). Crap. Have some crap from time to time (if you like crap), but if you eat only crap, you’ll feel like crap, perform like crap, and you’ll probably look like crap too. But if that’s your choice, that’s cool with me as long as you are HAPPY. (Editor’s note: Suddenly I have the urge to take a crap…)

I’ve been practicing these principles since January. I jokingly tweeted Laura that our butts met in the middle (mine got smaller and hers got bigger), and she asked for pictures. So I took some. And some more here.

January to late April

And after she (and others) said that I looked a lot smaller / more toned, curiosity got the best of me and I stepped on the scale. I’ve lost 7 pounds, but I put the scale back, because I know putting it away really let me succeed in finding a healthy relationship with my body and food, and it’s really freaking empowering to be in control of yourself and in control of your body again.

Spending time with all my fabulous Blends this weekend cemented my decision to continue my IE journey. If I have to hear one more person talk about eating a bigger snack or breakfast because we kicked ass at boot camp twice this weekend, I will slap a bitch. My body and I are starting to find a happy place, and seeing others where I used to be just reminds me how much I don’t ever want to be there again.

Where do I go from here? I keep working on it. And I love Laura’s No Shit Diet (anti-)rules — they’re a super-simplified version of what I’ve been working on with IE.

There’s another piece to the IE puzzle: intuitive exercising, which I’m just beginning to figure out for myself. But that’s a completely different post for a different day.

*I wholeheartedly agree with Laura: diet is personal. If you know you have to count calories, watch carbs, or whatever to maintain a HEALTHY weight (not to be supremely hot and skinny!), then IE might not be for you. But I urge everybody to give it a try, if even for a week or two. Or even just read the book because there are principles that everybody can use in the book.

***

I would love to have more conversation about this – I know several of my friends have been on the IE train… please check out Calee’s conversation questions below. Your thoughts on this would be really interesting to us!

Do you follow a specific diet?

Have you ever tried eating intuitively or dieting? How have you fared?

Who else thinks Laura should write the “No Shit Diet” book? (Editor’s note: Noooooo! That over-complicates it!)

Embrace Your Inner Child

May 16, 2013 By Laura

Change is a good thing.

And it’s inevitable (except from vending machines), so you might as well embrace it.

I’ve been changing up my workouts post-competition, doing things like kickboxing, “real” boxing, and spinning. Yesterday I got back in the weight room for a chest and bicep day. I wrote my own workout, as I haven’t gotten my new plan from my trainer yet. That felt surprisingly intimidating, but I kicked my own arse!

The best part? Even after not lifting as often as I was, I hit 3 PRs!!! Change can be a booster, friends.

After that routine, I was in serious need of recovery. I (like the day before) weren’t for an old favorite: my (vegan) Carrot Cake Batter Shake. I did change it up a bit – this time I used my Growing Naturals Vanilla Rice Protein. I swear this stuff is amazing. I actually forgot to add Stevia until the end, but when I tasted it I realized I didn’t need it. The Growing Naturals has added just the right amount of sweetness – enough to be batter-ish, but not so much that it was nauseating after a hard (and HOT) workout.

Also, check out Laura’s smoothie round up for 34 other fun ideas!

This weekend I am SO excited to get to share Growing Naturals with some of my best blogger-friends at the Blend Retreat in Park City, Utah! Growing Naturals is sponsoring my trip and has sent samples of both their rice and pea protein powders, and their new rice drink!

What I love about these is that they:

Taste good (most important, right?)
Blends well (none of the chalky ick-factor)
Are super-clean (vegan, soy-free, dairy-free, and sprouted, and enzymatically processed)
Have 24g of protein per serving
Have very little sodium and sugar
Offer a 96% correlation to whey protein’s amino acid profile… but without the dairy so there is NO bloat

I wish I could share them with everyone!!! You should all come to Blend! 🙂 If you won’t be there, be sure to follow along on Twitter and Instagram for the live ~~tequila shots with Lindsay~~ weekend action.

Speaking of… I also with the fabulous Kat could come to Blend (I did ask), but she is GRADUATING FROM LAW SCHOOL this weekend!!!

Read on for her fabulously fearless post, and a great vegan recipe. And be sure to tell her congrats in the comments!! 🙂

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Embrace Your Inner Child with TVP Sloppy Joes

(By Kat)

2012, was a year of healing, mending, and replanting my seeds on so many levels. I began trail running (and became addicted). I was healing from injuries and a number of other personal obstacles. I was healing from life. I learned to accept things, I learned to become centered, and this whole year really has already followed the change.

I started my year with a yoga class, and I am truly living my philosophy.

It’s easy to walk the walk, but to be authentic and fearless is often another story.

Do the rest of you have that same internal dialogue that I have? I’m ready for change… no I’m not… yes I am… no I’m not. Then you realize you just have to let yourself be fearless. In an effort to really keep this in the forefront of my mind… and to really remember daily to embrace my commitment to living fearlessly, I got a new tattoo! Like?! (Editor’s note: I LOVE!!!)

In the spirit of embodying fearlessness (and letting my inner adult-child out a little more)… some trail runs have lately taken me on… well, adventures! Saturday, I went on a run called “Janice’s Wheel of Misfortune,” where halfway through the 8.5-ish run, you meet Janice, spin her wheel and are dealt a “misfortune.”

These took place on some of my favorite trails. (Laura, you’ve totally been here, on a different route! – Editor’s note: YES! That was a great run and I want to do it again!)

Some of my favorite trails – The Tributary

Such an awesome idea! The two guys smiling in the picture below together… yeah, they had to run/walk/struggle to get through 4.5 miles with their ankles tied together. (No, they didn’t know each other before the run).

The girl I’m laughing at in the picture had to eat something. While she started off with a 6-count of Chocolate-Covered Krispy Kremes, she ended up with anchovies wrapped around capers (her other options included an entire can of spam, an entire bag of powdered doughnuts, or two cans of Vienna sausage… yeah….).

Others had to carry life-sized stuffed animals, drink warm beer, take a time out, do trivia, drink buttermilk, among other fun misfortunes. I know it’s not fair that I spun and had to do trail math trivia. (Editor’s note: Warm beer?! Whattt?!)

I would do this trail running event again any day! I embraced my inner fearlessness and my inner adult child.

Embracing a fearless spirit also makes me feel way more comfortable in my own skin… it’s going pretty well! 🙂

Speaking of comfort… I’ve got a great comfort food recipe for the gluten-free vegan that will help you to embrace your inner child! (Editor’s note: Seriously? Where am I when you’re making all this deliciousness?!)

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Vegan TVP Sloppy Joes

1 C TVP
1 C boiling water
1 16 oz can tomato paste
1 16 oz can garlic tomato sauce
½ C honey
2 T Tamari (or soy if you’re not GF)
1 tsp salt
1-2 tsp pepper
1 tsp cayenne
3-ish T seasoning/dried herbs (mine had some rosemary, basil, thyme, paprika, garlic, onion, and parsley)
Garlic powder, to taste (I don’t know… maybe about 1.5 tablespoons??)
½ large white onion, diced
3 garlic cloves, minced
MAYBE extra ½ cup of water at the end (depending upon the TVP)

First add the boiling water to the TVP and let it sit. Then, sauté the onion & Garlic in some oil (and butter if you like), on medium/medium-low heat (~7-10 minutes, let them get pretty translucent).

Then I like to add the TVP to the pan where you are doing the sautéing and add ALL the dry seasonings. Sauté until the TVP looks like it’s drying out a bit, and is completely coated in all the beautiful seasonings (this is how you give the TVP a more “meaty” taste), which should take about 7-10 minutes.

Next, add your tomato paste, tomato sauce, honey and tamari (and I needed an extra ½ cup of water). Simmer for ~15-20 minutes. Then you can adjust the seasonings to taste as you like!

At the end, you know, serve the way you remember loving your Sloppy Joes!

I used Udi’s Gluten Free Buns, toasted, and served with Sea Salt Kettle Chips and roasted brussels sprouts.

I also topped them with the most delicious vegan, soy-free, gluten-free cheese I have ever had, Daiya .

If you haven’t tried their products yet, I highly recommend them, in fact, for these sloppy joes, I liked them better than regular cheese.

This cheese melted like regular cheddar, but seemed lighter and was a bit milder than regular cheddar cheese. A must try!

(Editor’s note: I second this – this is amazing cheeze, especially their pepper jack!!)

You’re welcome – I omitted a photo with my face covered in Sloppy Joe.

***

Again, and HUGE congrats to Kat on completing your law education!!! Kat – I’m so sorry to miss your graduation celebration, but I’ll be thinking of you all weekend! You are truly an inspiration.

What have you done to embrace your inner child? To be fearless?

What was your childhood comfort food?

Facing Fears and Microwave Huevos Rancheros

May 2, 2013 By Laura

2. More. Days.

I am one workout, a car ride and a spray tan away from the stage.

I’m convinced that part of the last week’s misery prep is to make you so tired and sick of prep is to make you so uncomfortable that nerves are the least of your worries.

Yesterday I ran sprints, worked, did shoulder and glutes, practiced posing, and ate a lot of asparagus. Today I need to run sprints, work, work my chest and bis, practice posing, go to the chiro, get a mani/pedi, and eat still more asparagus.

And I can’t forget to pack my post-competition treats:

Barney Butter, Bacon-Caramel Chocolate, and thick Fig Balsamic. The balsamic won’t come with me, but I’ll be enjoying that when I get home. It will NOT be used on asparagus.

I would also like to eat the recipe Kat is sharing today. So without further delay, I will let her take it over… with another how-did-she-read-my-mind post.

_______________________________________________________________________________________

Facing Fears and Microwave Huevos Rancheros

My theme this week will hopefully resonate with many of you. I feel like we come across people and situations on a daily basis that would be easier to avoid and run from than to face head on.

Lately, I find the people I admire the most are people who live authentically – the people who are not afraid to be themselves, and do or say whatever comes to mind when it comes to mind. The people who speak their mind, regardless of what others might think. the people who take risks even when they doubt themselves. This fear takes away the “Happy.”

All doubt, shame, and other negative emotions stem from fear of some kind – maybe a fear of failure or judgment. Take a second to think about what your fears are, and what you might be able to do to face them. Live fearlessly! (This is one of the reasons I seriously admire Laura – I’m sure she is afraid when she gets on stage to pose but she’s about to do it… she’s fierce and fearless. I’m not even sure that is a fear I could face. She is a badass.) (Editor’s note: YOU are a bad ass. But thank you.)

Tying into running!

I recently read The Summit Seeker, by Vanessa Runs. While her fears and struggles are absolutely different from my own, she is true to herself and faces her fears on a regular basis.

She quit her job and sold all of her belongings and got in an RV with her boyfriend to run. Yes, just to run Ultras and run wherever they wish. She does not take more than she needs, she gives back, she explores, and she lives authentically and fearlessly. I love her.

I also have friends who are inspiring me to be more fearless (Editor’s Note: I think this is so important in life – it’s why I try to surround myself with friend’s like Kat). Fear comes in all forms so being fearless comes in all forms. Without going into further detail, I want to thank my friends Martha and Krista for inspiring me to be more fearless. The two of them are incredibly true to themselves and help me on my journey in life, and in running.

Spending time with them running or at a concert or just at dinner, I feel connected and true to myself. Martha has taught me more about loyalty than any friend I have to date, which helps me to feel secure in my friendship with her.

Facing fears alone is possible, but with friends on your side, everything is a bit more rose-colored and you get some different perspectives. I hope everyone is as lucky as I am.

Fearless friends at the impromptu Jimmy Buffet Concert AND got free tix

Lately, my main fear has been injuries. RUNNING injuries. Many of you are familiar with this running stigma and have dealt with it, maybe over and over. I have finally discovered the root of one of my running injuries, and am able to manage it. It is helping me to run stronger and more fearlessly. When I run fearless, I live life the same way. Try it!

So, my injury! In case you were curious. I was having some foot issues. Yes, just inflammation that would come and go and I could NOT pin point where it came from. It turns out that the IT Band Syndrome many of us have can lead to tightness in the calf. That leads to problems with the Peroneous longus (see image) and brevis tendons, which in turn cause that inflammation in the foot I just told you about. It’s crazy HOW connected the body is. (Editor’s Note: training has taught me this BIG time!)

Solution? My chiropractor, Nate, is a god and he really helps me out with this. (Please check him out if you are in the Atlanta area). But other than that, I ice the foot and roll the IT band once a day. The pain is gone and I am back to fearlessness! I love finding solutions to problems that are so hard to overcome!

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And, thinking about solutions, how about breakfast or midnight snack solutions that we want to take us only 3 minutes to prep, start to finish!?!?

Huevos Rancheros with a perfect runny egg! (Editor’s Note: I cannot WAIT to have a runny egg… maybe that’s where some of my balsamic will go!) Topped with salsa of your choice! Not only is the egg perfect and running, but the tortillas are also perfectly cooked.

Feel free to add avocados and other seasonings! This is just a basic needs recipe that allows for flexibility.

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Microwave Huevos Rancheros (minus the beans)

2 corn tortillas
1 organic, cage free egg
¼ avocado, sliced
2 T salsa
1 oz gouda (or cheddar cheese), cut into small pieces
Sprinkle of salt

Place one corn tortilla and in a small, microwave-safe bowl (about the size of the tortilla).

Crack the eggs directly into it, so the tortilla cradles it. Next, take your cheese and put it directly on top of the raw egg, and the avocado directly on the cheese.

Lastly, place the other corn tortilla on top and microwave for 1.5-1.75 minutes.

Enjoy!

***

I already requested Waffle House Sunday morning. Chocolate chip waffle topped with a runny egg. Don’t judge. #strangebutgood

What running injuries are you afraid of? What other injuries? (Editor’s Note: Falling off my plastic heels on stage)

What fears are you facing? And how is that going? (See above comment)

Work It Out: Fab Abs

Fab Abs: Made in the Kitchen, Sculpted on the Mat

Fab Abs Circuit

#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble

Rocky Road Berry Coconut Bites

Rocky Road Berry Coconut Bites

Strange But Good: Strawberry-Tomato Salsa

Strawberry-Tomato Salsa with Avocado & Mint

Positive Thoughts and Perfect Sea Scallops

Positive Thoughts and Perfect Scallops

12 Steps to Perfect Sea Scallops

Georgia Running Trail Review + Pancake Fuel

Cottage Cheese Protein Pancakes

Mega Trail Heaven – Trail Reviews!

1. Sope Creek trails

2. Yeti Trails

3. Hiker Hostel

4. Vogel State Park

5. Woody Gap

6. Amicalola Falls

Work It Out: Intuitive Eating

**So what exactly is IE?**

Principles that make the most sense to me:

Embrace Your Inner Child

What I love about these is that they:

Embrace Your Inner Child with TVP Sloppy Joes

Vegan TVP Sloppy Joes

Facing Fears and Microwave Huevos Rancheros

Microwave Huevos Rancheros (minus the beans)

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!

Fab Abs: Made in the Kitchen, Sculpted on the Mat

Fab Abs Circuit

#StrangeButGood Sweet Savory Plantain-Calabaza Egg Scramble

Rocky Road Berry Coconut Bites

Strawberry-Tomato Salsa with Avocado & Mint

Positive Thoughts and Perfect Scallops

12 Steps to Perfect Sea Scallops

Cottage Cheese Protein Pancakes

Mega Trail Heaven – Trail Reviews!

1. Sope Creek trails

2. Yeti Trails

3. Hiker Hostel

4. Vogel State Park

5. Woody Gap

6. Amicalola Falls

So what exactly *is* IE?

Principles that make the most sense to me:

What I love about these is that they:

Embrace Your Inner Child with TVP Sloppy Joes

Vegan TVP Sloppy Joes

Microwave Huevos Rancheros (minus the beans)

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!

**So what exactly is IE?**