Workout Wednesday + Antioxidant Smoothie

Hi, Friends!

Hope you’re all having a great Wednesday.

Last night’s workout took no time at all but left me feeling accomplished, and here it is:

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I loathe burpees, and today I’m having trouble walking…that’s about all I have to say about yesterday’s workout :). Really good for the legs and REALLY gets the heart rate up.

Antioxidant Smoothie Stuff

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Here’s a great recovery smoothie recipe!

-1/2 C almond milk

-1/2 C yogurt of your choice

-1 tbsp coconut oil

-1/4 C rolled oats

-1 scoop protein of your choice (choose one with glutamine! It’ll  help with muscle recovery. Here’s one of my favorites by Vega).

-handfull of spinach

-3/4 C frozen blueberries

B L E N D & serve

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Enjoy 🙂

We may have our first bout of “severe storms” this week in Oklahoma. How to deal?! Tornados are a thing I have no experience with. Fingers crossed!!! Words of advice welcomed…

-Stacey

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Keepin’ On + Vanilla Berry-Kiwi Chia Seed Pudding Recipe

Keepin’ On + Vanilla Berry-Kiwi Chia Seed Pudding Recipe

Guys. I’m gonna be real.

For the past few weeks I have struggled with feeling inspired…more than just with my blog content (you may or may not have noticed that I slowed down from hammering out a post daily).

I started wondering, “Should I continue pursuing my degree in dietetics?” Graduation seems so far away at times since I’m working full time using my sociology degree (Yes, kids. You CAN get hired using that liberal arts degree after all!) and taking one/two classes at a time is DRAGGING.

So naturally, I started looking at other degrees career paths. Master’s in Pubic Health? Oh. I could do that! But as I was doing a case study for my nutrition class on Friday night I thought, “I love this crap. I’m just gonna have to suck it up and stick it out.” So that’s what I’m doing. Sticking it out- juggling work with school, and keepin’ on (even though TBH I wish my school wasn’t online and was in person- I LOVE THE CLASSROOM. But I’m thankful anyway).

And today on my run I was reminded of how I always struggle during the first mile and a half and forget why I love running. It’s not until I push through until miles two or three that I FEEL it. “THIS is why I run. Because I’m out here, when I could be anywhere else.” And it’s liberating, after the first mile and a half of clumsy feet/ gettin’ into my groove.

But I keep on.

And then suddenly my muscles remember what we’re doing. My breathing picks up and settles into a familiar pattern. My legs swing happily beneath me. I can feel the wind (on a good, breezy day anyway). There’s nothing like it. And there’s nothing comparable to the feeling of finishing a race after months of training hard. There’s nothing sweeter than the feeling of accomplishment.

So I’m keeping on.

Past this semester of “Ugh why am I doing this?” until I get my groove back. Because I will. Because nutrition is my ultimate jam, and I’m good with people.

So whatever you’re pursuing, keep on…past the mile/semester/time of being uncomfortable, because trials develop perseverance, and perseverance develops maturity. One day you’ll find joy in what seemed like suffering, because you’ll have accomplished your goals…and there’s nothin’ sweeter than that. (1)

Except this, maybe this:

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Vanilla Berry-Kiwi Chia Seed Pudding

It’s gluten free. It’s dairy free. It’s pudding.

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-1 C coconut yogurt (I used vanilla)
-small splash of milk (sorry, I’m still working on the measuring thing
-1/4 C chia seeds
-1/2 C raspberries
-1/2 C blackberries
-1/2 C strawberries
-1/2 C kiwi, peeled and sliced

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-Mix kiwi, blackberries, and splash of almond milk (we’re talkin’ probably less than 1/4 cup of almond milk, guys. Jusssst a splash) in a medium-large mixing bowl.
-Once mixed(ish), stir 1 C coconut yogurt into mixture
-Add chia seeds and stir some more
-Pour in glass container and refrigerate overnight.
-Enjoy a serving for breakfast (about 1/2 cup), topped with favorite granola

When you wake up in the morning, this should be your view:

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I know it doesn’t look all that appetizing, but it is. Oh. It is. Promise.

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About chia seeds:
-not just for chia pets

 

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source: Target.com

-high in Omega-3 fatty acids (if you don’t like seafood, here’s your substitute!)
-high in protein (about 4g/serving in this pudding!- not including the protein from yogurt)
-an antioxidant! Healthful anti-inflammatory properties in these seeds

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Let me know what cha think if you give this recipe a shot! I’ve got a fun Workout Wednesday post in the works for mañana.

Hope you’re having a lovely week. Keep on keepin’ on!

-Stacey

Footnotes: (1) Romans 5:4

Fuel of Choice for Long Runs + Slow-Cooker Recipe

For today’s post, I’m combining my two favorite worlds: food AND running.

A question I get asked often is “What fuel do you use for longer runs?” I have two answers.

#1. Blue gatorade mixed with water, and it has to be blue, and it has to be Gatorade. Don’t give me the G2 stuff. Gatorade by itself is TOO sweet for me (and no surprise full of sugar), so I learned to mix with water. I have tried: Gu, Powerade, coconut water (two different brands), an Advocare thing, and lemon-lime gatorade. If you (like me) have autoimmune intestinal probs, try out different fuels BEFORE your race!!! Some things will NOT agree with you, and it’s a solid idea to figure that out before you start your race. No shame in the fuel belt game if you need to bring your own fuel for a half-marathon. You are fuel-belt fabulous. Don’t let anyone tell you otherwise.

#2.  Say hello to my little friend:

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This also took a lot of trial and error on account of my crappy ulcerative colitis, but these,  consumed 1/2 at a time, don’t make me symptomatic at all. I normally take one around mile 8/9 and then again around 11 during a race if I feel like I need it. I have friends who carry grapes, gummy bears- all sorts of stuff. Find what works for you and stick with it! Disclaimer: If you try this while you’re not running, it’s gonna taste salty and weird. Wait until you need it, then give it a shot. My favorite part about these is the packaging, “Pull It!” so there’s no worries about having to find a small tear tab while running. Love these.

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And for anyone who doesn’t want to talk about running, here’s the slow-cooker recipe I promised 🙂

Slow-Cooker Lemon Gahhlic Chicken + Potatoes

  1. Chop about 8-10 small potatoes into quarters, layer the slow-cooker with them, adding small slivers of butter on top of them (in total, about 2 tbsp butter- my favorite brand is Smart Balance).

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2. Season 4 chicken breast (or two sliced in half if the breasts are thick) with fresh crushed pepper (liberally), oregano (2 tsp), and garlic (4 cloves, minced)

3. Lay the seasoned breasts on top of the chopped potatoes in the slow cooker.

4.  Use the juice from two freshly-squeezed lemons and pour juice over chicken and potatoes in slow-cooker. I also like to slice the lemons and leave them on top of the chicken breasts.

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^Behold, my very favorite kitchen toy.

IMG_2275-2Do NOT use the lemon juice in the plastic squeezy thing from the store expecting this to taste stellar. Trust me, you won’t want to take the easy way out when it comes to fresh lemon juice. Evah.

5. Pour 2/3 C organic chicken (or vegetable) broth over chicken and potatoes in slow- cooker.

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6. Set cooker to low for six hours or high for three hours. TA-DAHH- Dinnah is served.

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I really love slow cooker recipes because you don’t have to worry about them- just set the timer and go on about your day…just don’t forget about them, because that could end in disaster. Let me know what you think of this recipe if you give it a shot!

Hope your week is treating you well 🙂

-Stacey

[Addictive] Maple Vanilla Granola Recipe

[Addictive] Maple Vanilla Granola Recipe

Hope everyone had/is having a wonderful weekend!

The pup and I hung around the house thanks to thunder storms all weekend long. I don’t complain about an excuse to watch “You’ve Got Mail” until I fall asleep though 🙂

IMG_2264-2Zack survived his very first solo grocery shopping trip, and he did quite well. He even sent me texts as he frantically searched for all the items on my list. He returned with a chai tea from my favorite coffee shop in town. Marriage to this guy is so good.

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^ made me laugh. God bless him.

If you follow me on Instagram, you can find a slow cooker recipe for lemon garlic chicken and potatoes on my story that I threw together today. Turned out fantastic! I’ll post the recipe on the blog later this week if you missed it.

But first!

I have to share this granola recipe with ya’ll before I forget it. This granola is like crack, so if you’re hoping for something that’s not completely addictive…oops. But don’t take my word for it! Give it a shot yourself, and let me know what cha think!

This stuff is gluten free and full of goodness.

Maple Vanilla Granola

1/2 C sunflower seeds
1/2 C pumpkin seeds
4 C gluten free oats (or whichever rolled oats are your favorite!)
a dash (or two or three) of cinnamon- I love cinnamon

Mix all these ingredients together in a bowl separate from the wet ingredients.
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Mix:
1/4 C coconut oil
1/4 C organic maple syrup
Justtttt a tad of organic vanilla- I like to eyeball it. (Still working on measuring things!)
1/4 C natural peanut buttah
I like to heat these ^ until softened (not too long!)- it’s much easier to stir.

Then, pour the mixed, wet ingredients over the mixed, dry ingredients.

Stir until nice and mixed, once it seems all the dry ingredients have been nicely covered.
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Spread evenly on a non-stick pan and pop in the oven for 30 minutes on 275, stirring frequently (every 8-12 minutes) and making sure it doesn’t burn. You want it this golden brown color!

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You can also get creative and add raisins, almond slices, coconut slivers, or dark chocolate to this mixture once it cools. Store in an air-tight container. Serve over smoothies, ice cream, yogurt, or enjoy by the handful. This stuff is packed with healthy fats and carbs (complex ones!) and also makes a great fuel for athletes.

Hope you all have a great Monday!!!

Keep moving forward 🙂

-Stacey