learning to eat, cook, and live healthier one day at a time.

Category Archives: Smoothies

Hello!

Even though I work weekends, I love having the mornings free! I’m naturally a morning person and feel much more productive during the first half of the day than I do at night. That means I’m way more motivated to get up and workout before work as opposed to after. This is especially important when you’re training for a race, and have some long, time consuming and exhausting runs scheduled on weekends.

This morning’s run wasn’t too long, but it was definitely exhausting.

My eight mile run was fueled by my typical pre-run snack: PB & banana toast plus a hot mug of coffee.

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I waited just over an hour for everything to digest before setting out on my run.

The temperature in Sioux Falls is great for running right now; upper 60s with a light breeze. However, the humidity is unbearable. It was about 95% humidity this morning and it didn’t taper at all throughout my run. I was sweating buckets by about mile three. I have an extremely low tolerance for any type of heat or humidity, so this did not go over well at all.

I felt drained by mile five and really had to work to keep myself motived and focused on finishing strong. All I could think about was the sweat dripping from my face, and how great it would feel to jump into a freezing cold lake.

Despite the unfortunate conditions, I finished. I wasn’t a great run, but at least I did it.

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As soon as I was done, I walked straight over to the outdoor pool at my apartment complex to wade in the water and cool off. I was greeted by a very sad sight.

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Noooooo!!! Life goes on.

Since I couldn’t immerse myself in cold water, I decided to fix myself a cold post-race snack.

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Smoothie with frozen strawberries, blueberries, banana, spinach, chocolate protein powder and almond milk. It cooled me down almost instantly.

Am I the only one who can’t stand any type of humidity during a run? Or an outdoor workout for that matter? I don’t know how Floridians do it. I can’t imagine running in the extreme humidity and extreme heat. Yuck. I can’t wait for the fall weather that’s just around the corner!

 

 


Good Evening!

As I said earlier, a 7 mile run was on my agenda today as part of my half marathon training. The weather was my favorite for running. About 40-45 degrees, partly sunny, nice breeze. I did an out and back run along the bike path in Sioux Falls. It was honestly an ideal run, but I still feel like I could have pushed myself a little harder. Here were my finishing stats:

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It would be awesome if I could keep this pace during my race. Fingers crossed! After my run I spent some time stretching outside on this beautiful spring day, and headed inside to refuel with a smoothie bowl.

Outdoor stretch

Outdoor stretch

Giant smoothie bowl

Giant smoothie bowl

Into the smoothie went:

  • 1/2 frozen banana
  • frozen strawberries
  • scoop of plain greek yogurt
  • 1 scoop vanilla protein powder
  • frozen kale
  • fresh spinach
  • almond milk
  • ice cubes
  • topped with kashi

I felt very accomplished after my run. I know it was only 7 miles and I have a long way to go before my half marathon. But knowing that I can run half of a half marathon easily makes me feel much better about going the rest of the distance! Gotta stay positive.

Meal Prep:

Tomorrow is going to be a crazy long day for me. I will be spending the first half of my day covering a court case, and the second half working on the Sioux Falls municipal election. I’m looking at a 14 hour day, roughly. Yikes! I made sure to pack most of my meals since I don’t know when or if I’ll get a break at any point.

Lunch, Dinner, Snacks.

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Tuesday meal prep

This is usually what my daily meal prep looks like, minus dinner. Apart from breakfast at home, here’s the menu:

  • large apple for mid-morning snack
  • turkey and cheddar sandwich with veggies and string cheese for lunch
  • quest bar for snack
  • pulled pork with beans and quinoa for dinner

I’m sure I’ll need a late night snack by the time I get home. I also have plans to bake some sugar cookies tonight to bring into work. I have a feeling one of those will also sneak into my lunch bag!

Off to get baking!


First of all, it’s cold Starbuck’s drink weather in Sioux Falls.

Iced green tea

Iced green tea

It’s also sunroof season. For now at least.

Let’s back up. I wasn’t feeling so hot this morning after a fun night out last night. I would have loved to go for a run in the 60 degree weather with no wind, but I knew it wouldn’t end pretty if I did too much moving today.

Breakfast:

This morning I wanted one thing and one thing only; oats.

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Oats with flax, vanilla protein powder, PB2, banana, craisins, and Kashi cereal.

Then I fell asleep for another two hours…yikes.

Lunch:

After moping around my apartment and drinking about half my body weight in water, I still wasn’t feeling the best. Perhaps a nice cold smoothie would do the trick?

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Scoop of chocolate protein powder, 1/2 frozen banana, frozen strawberries, cocoa powder, spinach, 1 TBS peanut butter, greek yogurt, water and ice cubes.

By this point I knew a run wasn’t in the cards today. But I felt like I could muster enough strength to get a little shopping done. I headed to the grocery store to pick up my weekly essentials and some more shopping fuel.

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Old standby.

Shopping was a hit. TJ Maxx just got a bunch of new stuff in and Express had 30% off clearance. Today I learned short people like me really can pull off maxi dresses! Now if it would just stay warm enough to wear one.

While browsing the racks, I had a weird craving for a mexican style burger. Weird? I decided that’s what I would be making for dinner, and sweet potato fries sounded like a fitting side. So, I bring you a homemade sweet potato fries recipe!

Sweet Potato Fries:

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Directions:

  • Slice sweet potato into about 1/4 inch strips
  • Spread evenly on baking sheet
  • Drizzle with 1-2 TBS olive oil, sprinkle with salt, pepper, cayenne, or any other spices
  • Bake at 450 degrees for 20 minutes, flipping half way through

And that’s it!

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Alongside my mexican burger topped with jack cheese, guac, plain greek yogurt, salsa, peppers and onion.

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I’m so happy I had this craving. It really hit the spot. Brought me back to my sophomore year of college when I worked at a diner and ate “mexican burgers” at least twice a week.

I’m still feeling pretty sluggish and am bummed I wasn’t able to get a workout in today. Tomorrow I have a timed  5k on the agenda and a lower body workout as well. I’m hoping to get the 5k done in less than 24 minutes, but we shall see!

 

 


I don’t normally have time to blog in the morning, but I’m a lucky girl today and don’t have to head into work until noon! Great start to Friday.

I took my time waking up this morning with a 3 mile run on the agenda for my half marathon training. Since I had the extra time, I decided to properly fuel my body with a little snack before hitting the trail.

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Rice cake topped with PB2 and craisins. Accompanied by a cup of hazelnut coffee.

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Normally I don’t eat anything before my morning workouts, because time is so limited and I need at least 45 minutes to digest anything before exercising or I’ll cramp up instantly. I don’t like feeling like I’m depriving myself in the morning, especially before a run. The second my stomach starts grumbling in the middle of a workout I just lose all motivation and energy, and start wanting to eat my hand. I was very excited about getting to put something in my stomach before my run this morning.

It’s amazing how much more I enjoy running outside than on the treadmill. It was still a chilly 35 degrees when I left my apartment, but the run seemed to fly by.

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I’ve managed to take about 20 seconds off my average 3 mile run pace over the past week. Hopefully that trend continues because I’ve really become a slow poke.

I followed up the run with a good long stretching session and a strawberry banana spinach protein smoothie.

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I figured I’d get a little festive with St. Patrick’s day weekend on the horizon. I threw the following into the blender for this concoction:

  • 1 frozen banana, peeled
  • 5 frozen strawberries
  • 1 scoop vanilla protein powder
  • 1 5.3 oz container Dannon Greek Light n’ Fit strawberry yogurt
  • 1/3 cup chopped frozen spinach
  • about 1/2 cup water
  • handful of ice cubes

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Can’t go wrong with a post-run smoothie! Too bad now I’m freezing which means it’s time for another hot cup of coffee before I have to get ready for work! I’m super excited for this weekend. Mike is heading here tonight, and tomorrow is my co-worker’s birthday celebration. We have plans to go to a hibachi grill, something I haven’t done since high school. I’m ready to feast!

 



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