Long Run PR and NEW Turkey Burger Recipe

Sunday started off rough, with an early wake up and an upset stomach.  It was my scheduled 5 mile long run, so I knew I needed to just get out there and do it!  The boys dropped me off at a trail and ran a couple errands while I ran.  It was pretty cold out for the first mile and a half, but then I just pushed myself!  I did not stop once…not to stretch, shake out my legs, or pee (I am known to do all three).  I ended up with a time of 49:46, which means a 9:55/mi!!  A PR for me, hooray!!!  I celebrated by making a yummy new recipe!!!

Spinach and Feta Stuffed Turkey Burgers 

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  • 1 lb Extra Lean Ground Turkey
  • 2 egg whites
  • 1 cup quick oats
  • 2 handfuls spinach or 1 can spinach
  • 1/2 cup feta cheese
  • spices of your choice

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Mix all ingredients in a bowl, form into patties.  I was able to make 9 patties with my mixture. 

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These can be grilled or cooked in a frying pan.  I used a frying pan with PAM Extra Olive Oil for mine

and cooked them slowly on stove top temperature of 4. 

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I also roasted some bell peppers to use as a topping for the burger.  Easy Peasy, just roast in the oven at 400F for 10  minutes on each side

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I served it up with a whole wheat bagel thin (lightly toasted) and some garlic flavored couscous (first time I EVER tried couscous)…

Overall, a very good meal!!!  The burgers were moist and VERY flavorful, something that usually lacks from my other turkey burgers!  These babies are a keeper!!!

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Yay or Nay for Turkey Burgers?? 

How do you work on speeding up your pace while increasing distance?

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Goals for March 25-31, Plus a Tabata Set!

So, I need to seriously up the accountability I have going on. I have caught myself giving in to stress cravings and stressing a little too often lately. Setting some goals and going to make sure I keep notes as I check them off!!

I have to feel good in my body again and get away from the picking and prodding at every little thing. Looking back at my past posts help me remember what I need to be doing!! Ah, so nice to look back so easily thanks to my blog!! So, without further ado, here are the weekly goals!

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1. Alter half marathon training plan: Tuesday is a short run (2 fast miles), Thursday is a medium run (4 miles) and Sunday is a long run (6 miles). I’m trying to work on speed with endurance so I’ll see how this goes!

2. Cardio/Strength/Yoga/Tabata: Do one gym cardio session, one shred with yoga meltdown, and one Tabata day with a form of easy cardio.

3. Keep a food journal EVERYDAY: No matter what, keep track. Just do it. Seriously, keep track of everything.

4. Have a ‘boys choice’ art day: Bring out tons of options, lay out a plastic table cloth and just enjoy!!! Don’t worry about a mess, just have fun with them!!!

5. Appt. Goals: Make a doctors appt, a dentist appt, and swap sport massages with the hubby! Our legs are sore and helping each other is a must! He’s up to 15 miles on his long runs, so he will need a deep tissue knuckle rub!

Those are the goals! I PROMISE to post next Sunday with the results and a new set of goals!! Now, onto Tabata!

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So, one of the best ways to learn about Tabata workouts is to visit tabatatraining.org. You will get a description, videos, reasons why these are amazing workouts, and proof of what they can do for your health!!! I have incorporated them into my workout routine and have noticed a difference in my speed and my endurance!! 4 minutes of sweat and hard work is harder than you think…I do 4-5 different rounds and am usually DONE by the end. (Done- as in, holy shit, I can’t move).

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Here is one example from runninglovingliving

I did a strength training Tabata on Friday for some endurance/resistance work. I use my exercise bands, pull up bar and dumbbells. It was pretty tough and by the time my plank set was done, my arms were jello!!! Here is my set- each round the exercises were repeated for a total of two times each.  I’ll be doing this same one for my goal Tabata of the week!

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So now, I have set some goals.  I have talked about Tabata like I promised, and I hope I will get others trying it out and seeing it’s benefits!  There are millions of variations, just make sure you are using a timer (I use Tabata Timer- a free app) and exerting yourself for those 20 seconds of hard work.  It’s pointless if you use those 20 seconds to just march in place or do hip circles.  Do your exercise and really go all out- not to the point of hurting yourself, but enough that you are seriously exerted by the time that 20 seconds is up!!!  It is a great feeling when you are finished, and you really do feel stronger!!! 

Tell me your goals, tell me your Tabata sets!!

Restore and Renew

What a hectic time it has been. Health issues, school issues, sleep issues, and everything in between. Hoping it’ll start looking up now that schedules have changed around here!!! In the meantime, I will look forward to my long run tomorrow and the hope that it’s a Spring and not a Winter run!!!!

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I’ll be sure to update, PLUS send out a few new recipes these week! I also have a great Tabata set I will be sharing, so…stay tuned!!!

FOODIE PENPAL!!!!! Hooray!!!!

I was so excited to take part in this program, mostly because I love having pen pals, but also because I love healthy new finds!!  We are limited with what we can get over here, and so any healthy goodness that comes from the states is always welcome in a very over-dramatic and excitable fashion!!!  I was so lucky to get hooked up with a pal who is also a military wife and mom of two great kids!  She totally came through and hooked me up BIG TIME!!!!

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As we know, I am a huge fan of chocolate, granola, oatmeal, chocolate, grains, green tea, chocolate, etc!!!  I swear, this package was seriously 100% bang on with things I am now in love with.  There is literally NOTHING in this package that I can get here!!!  That makes me really excited, because it is all new and all a treat!  My hub could barely get a clear picture because I was bouncing around and cheering like a total loser foodie!!

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We are in love with the granola, and he is in love with the spicy goods that were sent just for him (how sweet is that??!!).  I have already enjoyed the oatmeal, and it was super good!!!!  I am actually going to hoard it so I can have it for my next half marathon!  I might have to order some on-line!  There were delicious single servings of trail mix, Lara bars, Dove chocolate, THEN packages of flavored quinoa, veggie rotini noodles and couscous!!!! I was in foodie heaven!!!

 

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We are going to dig into the couscous and quinoa this week and then the pasta this weekend!  It could probably be seen as pathetic how excited I am about this!  I am literally saving the Lara Bars because I know once I eat them they will be gone…yes, that really does sound pathetic!  Oh well, I am sure there are others out there who get equally excited and pathetic about new foodie finds!  In the meantime, I have a new pen pal (not just a one time thing, hooray) and that excites me!  I am a lover of sending mail and handwritten letters, so a permanent pal is always a heart warming addition to my life! Now, we prepare for Spring (3 consecutive days of nice weather…) and look forward to being outdoors!!!!

 

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What was your most exciting part of the weekend???

The Real Food Challenge Results

So a week ago, I set out to meet a goal.  I wanted our family (especially our boys) to eat at least 2 fruits or vegetables at every meal.  I also made a chart for James to help him try some new fruits and vegetables that he may not ordinarily eat.  Here is how it went!

I started adding fruit to his breakfasts…this was a challenge.  He is never really hungry in the morning, so I had to make sure he had some in his morning snack as well.  For lunches he is always provided two at school- one fruit and one veggie.  I cannot keep tabs to make sure he ‘really’ ate those at lunch, but I know he always at the fruit! I tried to emphasize the importance of having a healthy treat with a sugary treat!  -Sure, have a cookie, but also eat a veggie or fruit with it!

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I would let him have a snack after school that had at least one fruit or on veggie with it.  We did banana and yogurt, peaches and pretzels, cucumber and string cheese, etc.  He loves cucumbers so that helped out a lot!  I even got him to eat some ‘banana’ ice cream!  It’s frozen bananas processed with cocoa powder- 2 ingredients and ONE fruit!!

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For dinners I always put a plate of veggies in the center of the table in addition to the veggies on his plate!  The boys loved picking at the veggie plate and would often eat more just because it was there!!!  That was a great bonus! 

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I am going to continue to make sure he eats at least 5 a day of his fruits and veggies, by continuing a fridge chart.  This chart will be the ‘I ate a Rainbow” like I had shown before.  It will not be as intimidating as the last chart!

All in all, I think it really did boost his intake and got him used to having those extra fruits and veggies with his meal.  It was easy for the rest of us, and I am glad it made a difference with James!!!

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Next goal will be announced tomorrow!!

Vita Muffin Knock Off Recipe

I got this recipe from ‘Dashing Dish’.  There are a TON of recipes on this site and you can become a member in order to access even more of them!!  It is a great place to get new ideas for menus plans and meal ideas!!  I jumped all over this recipe, since I have always wanted to try vita muffins, but cannot get them overseas!  Not sure how the originals taste, but these are VERY good!!!!

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Ingredients

  • 1 3/4 cup oats
  • 3 egg whites
  • 3/4 cup unsweetened cocoa powder
  • 1/2 cup sugar free applesauce
  • 1 tsp vanilla extract
  • 2 tsp vinegar
  • 1/2 c non fat yogurt
  • 1 1/2 tsp baking soda
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup hot water
  • 8 packets stevia
  • 1/2 cup mini chocolate chips

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Preheat the oven to 350 degrees and place foil liners in muffins tins.  Blend the oats in your processor to turn them into a flour type consistency, then add the rest of the ingredients.  Blend well.

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Add half of the chocolate chips to the mixture and fill the muffin cups about 2/3 the way full.

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Bake for 10 minutes, remove from oven, add the rest of the chocolate chips on top, and then bake 3 more minutes.

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Remove from oven and let them cool in the tins before removing. 

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Store in a air tight container, and ENJOY!!

Time for a snowy run…

If there is one thing I love about winter, it’s running in the snow.  This is not so for many people; however, I find it easier to run in the cold, than I do in the heat!  It’s tough at first for the breathing, but once you are warmed up, I find it so much more enjoyable!

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I ventured out for an easy 3 miles today with my running partner!  We are training for different races, but they are only a week apart.  We trained for our fall half marathons together, and are hoping to both have a better race this time around!

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It was about 24 degrees, so not really that cold.  It was tough breathing for about a mile, but then our lungs started to cooperate.  It is easy to forget about the running when you are surrounded by such pretty views!!  A few months ago, this very spot was covered in pretty leaves.  A few months before that we were sweating our asses off and feeling as if we would die from heat exhaustion!  It’s so nice to run the same spot each season of the year!  I cannot wait for a Spring run with all of the pretty flowers!  We both missed that last year because we were both sidelined right around the same time for about 6-8 weeks.

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We got our run finished up and then decided to get donuts for my boys…then saw a little snack basket special, so we each got one!  It is nice to sit and chat at a lovely little café on a snowy Sunday morning!  It is one of my favorite things to do!

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We get another run on Thursday together, so I am hoping for a little more snow!  I am eager for Spring, but I want to enjoy as many snowy runs as I can before then!!!  Now, onto to do some baking and prep the ‘Vita Muffin Knock-Off’ recipe post for tomorrow….YUM!!! 

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What is your favorite weather for running? Do prefer a certain type of temperature or season?