Vegetable Quiche = Fantastic Brunch

Sunday’s are meant for sleeping in and brunch. I have a fantastic recipe for you. This vegetable quiche with an almond flour crust goes along nicely with that a nice spring salad. The best part is, not only is this meal super healthy, it tastes fantastic too! We also had some cinnamon raisin bagels for toasting (carbs = life when you’re a runner).

Quiche

Vegetable Quiche (gluten free)

Ingredients

Crust:

  • 2 1/4 cups Almond Flour
  • 1/3 cup olive oil
  • 2-3 Tablespoons water
  • Fresh Rosemary and Thyme, chopped up (about 2-3 Tablespoons)
  • 3-4 cloves of garlic, minced
  • Sea Salt and Pepper to taste

Filling:

  • 7 eggs
  • 1/3 cup plain almond milk
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • broccoli, cut up into very small pieces (1/2 – 3/4 cup)
  • 2-3 large handfuls of spinach
  • Salt and Pepper to Taste
  • 1/2 cup cheddar and/or fontina cheese

Directions

1.) Preheat oven to 375 degrees.

2.) Mix together all crust ingredients and then press into a greased pie pan to form the crust.

3.) Bake for 15-17 minutes. Make sure the crust doesn’t become burnt!

4.)Saute the onion, garlic, broccoli, and spinach in a pan for about 8 minutes. Set aside to let cool.

4.) Whisk together the eggs, almond milk, salt, and pepper. Add the cheese and the cooled down vegetables and mix together well. Pour the mixture into the baked pie crust.

5.) Bake in the oven for about 30 – 35 minutes. Check to make sure the center is firm and a toothpick comes out clean. Set aside to let cool for 10 minutes then serve immediately.

6.) This makes a great easy breakfast the next morning too! ūüôā

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Middlebury Maple Run

Well, hello.

It has been awhile since I’ve written. Between work becoming even busier than I ever thought possible, school finals, and training for races all while trying to stay sane, I needed to drop some things from my life to power through the days.

What’s been happening since we last talked, aside from what was mentioned above? I had a birthday, went to Acadia to relax in nature, training like crazy for upcoming races, and conquered another half marathon. Phew. That’s a lot.

I’ll be talking about all of that on the blog in the upcoming posts, but today I want to talk about my half marathon I ran yesterday. Was it hilly and windy or what! I signed up for this race thinking there were a few rolling hills, but then a flat last half. Well, I soon discovered that it was crazy hills the entire race (along with an intense headwind) so once I accepted that fact, I moved on to powering through it. I started out fast – sub 7 minute pace per mile fast and that definitely wore me down (note to self: starting out at 6:20 is not smart). I leveled out at 7:20-7:35 for the next several miles until the hills drained my energy. Then I was going anywhere from sub 7 on the downhills to a 9 minute pace on some of the uphill. I really had to dig deep throughout this entire race to stay focused and on pace.

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The things that helped me the most – my wonderful partner stationed himself at the start, halfway point, and the end. When I was struggling at mile 5, I knew he would be right up head soon. When I was struggling at mile 10, I knew it was just 3 miles and he’d be cheering me on.

Another thing that helped was not letting myself turn thoughts negative. I used to mentally shut down in races and my pace would suffer. Instead, I told myself you can do this. You ARE doing this. You ARE perfectly capable of running this pace. The hills and wind from mile 10-13 got me good though and physically and mentally my body just wanted to quit so I kept repeating something I learned from my partner’s tae kwon do class. One of the tenets of tae kwon do is perseverance. I just kept repeating “persevere” over and over and over again. It helped significantly.

I didn’t have stomach issues this time! I cut out the peanut butter on my toast before the race and added a banana about 90 minutes before the start. I had gummies with me and they never have given me a stomach ache on long runs, but I didn’t want to chance it. Instead I took in gatoraid at every aid station – mostly just a couple of sips, but it was enough to get me through.

I was 5th in my age group. The top 10 percent of female runners and top 20 percent of all runners. I finished in 1:43:34 just a few seconds shy of my PR, but given the difficulty of this course with nonstop hills and headwind, I think this was an incredibly successful race. Next one is 3 weeks out!!!

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The “Less Is More” Running Plan

Happy happy Wednesday! We’ve been finally getting warmer temperatures in Vermont and we’re loving it.

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Post race I wasn’t feeling great. My legs were alright by Tuesday morning and my appetite finally came back Tuesday afternoon. I think I may have either pushed it really hard or was a bit under the weather with something going around, but either way I’m still off to run 7 miles of hills tonight and feeling back to my normal self! The race over the weekend has left me feeling confident and ready to tackle more training, however I’m going to be taking a different approach for my upcoming races.

When it comes to running, it can be hard to get out of the mindset that more mileage is better, but sometimes less can be more when it comes to training. The key to a “less is more” training plan is having very intentional running and cross training workouts. After talking with my physical therapist for my final follow-up appointment, we tossed some ideas back and forth about how less running clearly works better for my body so I have decided to try training differently for my upcoming races.

I’ve developed a new plan with very intentional workouts, but less of the crazy high mileage weeks. I’ll be running 4 days a week (1 easy pace run, 1 hill workout, 1 speed workout, and 1 long run) and cross training 2 days a week (rowing, yoga, and strength training). 4 day running weeks seem to work best for my body so I’m going to see how it goes over my next couple races, but I have good feelings about it.

Finn on the other hand is still skeptical of the concept of running.

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A New PR! Race Recap!

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Wow! What a race. I had a lot of firsts with this race even though I’ve done countless half marathons, this one was full of surprises with the pace I was able to hold and also with how my body reacted and felt. I finished in 1:43 a new PR that I’m so happy about! With the way I was racing before some stomach issues at mile 9, I think I could have had a 1:40 finish, which gives me a lot of hope and excitement for this year’s racing season.

The race had a later start (9am) due to the chilly weather lingering here in Vermont. I took a bus to the start and arrived about 20 minutes before the start time. That gave me just enough time to get myself sorted, say hi to some friends, and mentally prep for the task ahead without too much time to overthink things.

I honestly didn’t know what to expect or what I was capable of at this point as far as time since my training really hasn’t been steady over the winter months due to snow and ice, a knee injury, and I had only done a few runs at race pace. I decided that morning though that I was going to push it as hard as I could and see what happened.

I, of course, started out too fast like I always do and was doing 7 minute miles which I gradually increased to 7:15-7:30. Since the first few miles were in neighborhoods, there was a lot of crowd support and my race excitement fueled a faster pace. By mile 4 though I knew I needed to be careful with the energy I was expending in the first miles and slowed it down between 7:30-7:40.

My biggest struggles were with miles 4.5-6.5 and then 9-11. Generally mile 9 or 10 is my rough point in races, but this time it wasn’t because I was running on empty. It was because my stomach started hurting. It was bothering me starting around mile 7, but I could work through it. Right past the mile 9 marker I couldn’t push through it anymore – I thought I was going to be sick my stomach hurt so bad. So I had to stop on the side of the bike path and lost a couple of minutes of time. I was crushed because I was on pace to hit a 1:40 until that point. I practiced deep breathing and soon felt okay enough to push through. Mentally I refused to let it get me down. Sure, a 1:40 would have been awesome, but I wanted to get under 1:45 which was still a very real possibility. My next mile was slower, but then I picked up the pace again around mile 10.5-11. I knew that it was all or nothing at this point and decided to go for it.

Mile 12 had a couple of hills¬†that are a struggle at the end of a race!¬†Once I saw the mile 12 marker though I just pushed it as hard as I possibly could knowing that I can handle anything for one mile no matter how much it hurts. As soon as I turned the corner and saw the finish I bolted as fast as I could. When I saw the race clock was almost at 1:43, pure happiness and excitement filled me. I think I had the biggest goofiest smile on my face and just felt all this hard work I’ve been doing for over a year to break 1:45 had finally paid off. It’s a pretty incredible feeling. There’s nothing ¬†like the feeling of accomplishing something you’ve been putting so much work in for. That’s probably one of the reasons I love running races – it let’s me push myself to extremes and gives me so much confidence.

I will say though that even though it was well worth it, every mile of this race hurt. I didn’t have one moment where I thought I had extra energy to spare and it makes the finish that much more worth it. I tried to distract myself with the “well…what doesn’t currently hurt” game, but all I could think of was my fingers so that quickly ended that game. Instead, my method to mentally get through was just accepting that it was uncomfortable and that’s okay!

Sunday left me feeling less than stellar as my body was just feeling a little worse for the wear between sore muscles and my stomach not feeling great. I’ve actually never had a race where I’ve encountered so many stomach issues the day of and after so I’m trying to pinpoint what’s going on with that so there’s not a repeat of that in the future.

I am so excited though and ready to dive back into training with sunshine and warmer temps predicted as spring makes an appearance here. The next half marathon is in a month! I have my eyes set on a certain time, but I’m going to keep that to myself for now and see how training goes for the next month!

And with all this being said, here’s my training plan for the week!

Weekly Fitness Plan

Taper Week!

It is taper week! Crazy. Wasn’t it just yesterday that my race was 7 weeks away?! I’m feeling nervous and excited about the race. I haven’t run a race since August as a knee injury took me down pretty hard in the fall so it has been a little while – yesterday I had a lot of nervous energy all day. I had a decent 9 mile run yesterday at a faster pace than I expected and I felt like I had energy left to spare so hopefully Saturday will go smoothly!

During taper week I try to focus more on the things I probably should be doing regularly, but let’s be real… busy schedules get in the way. So this week my focus will be on:

1.) Hydration, hydration, and more hydration. I perform better when I’m hydrated and feel better too. Even if I get busy, I will be trying my hardest to remember to stay hydrated throughout the day.

2.) Getting enough sleep. This is easier said than done with a 4am wake-up call and a lot of travel for work this week. Even if it means I put other stuff aside this week and have to be in bed by 8, I will be trying to be well rested.

3.) Eating enough calories. Getting proper nutrition is so important for racing well so I will be focusing on not only eating enough, but making sure I’m getting all the nutrients I need too.

4.) Picking up my packet early. This isn’t always possible, but for this race I’ll be able to pick up my race bib on Thursday so that will make race day go a little more smoothly.

5.) Allowing myself to be nervous, but know that I can’t control the weather or how I will feel on race day. I know I’m capable of running the distance so I will be going into race day feeling confident that my body can do it.

6.) Confidence is key. I’ve had mental blocks in the past with racing, but I’m learning how to push through them. I am more comfortable with feeling uncomfortable during races. The pain and difficulty of running fast races is temporary and it’s okay to feel uncomfortable for that short amount of time! Accepting that has helped me tremendously.

As for this week, here’s the running plan!

Sunday: 9 miles (unintended, but I ran close to race pace)

Monday: 4-6 miles easy

Tuesday: 4 miles

Wednesday: Rest

Thursday: 5 miles

Friday: Rest

Saturday: RACE DAY! HALF MARATHON!

I Miss Summer

I miss summer. ¬†I had a request for Katrick Photography to submit ¬†summer photos for a magazine. Looking through all the crazy fun adventures my partner and I had brings the biggest smile to my face and makes me miss the warm summer days and crazy weekend plans we’d make.

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Soon enough, summer will return, right? Even though there’s snow in the forecast for this weekend?!

Training this week has been going well. My next half marathon is a week and a half a way, but it will be a training run for me as I have two races in ¬†May that I’m looking to run well in and hopefully will be better prepared once the negative temperatures, ice, and snow disappears!

This week’s training:

Saturday: 14 miles

Sunday: 7 miles

Monday: Rest day

Tuesday: 6 miles

Wednesday: 5 miles, row, and strength train

Thursday: 8 miles

Friday: Row, strength train, yoga

Saturday: 9 miles, yoga

I’m not really tapering this race all too much although I will cut back on mileage and intensity next week. I’m trying to come up with a solid training plan for the next few races coming up so stay tuned!

My goal for the next week and a half is to work on my hydration and adequate nutrition throughout the day. Work has been so busy that sometimes I forget to even take a sip of water until mid-day – not good at all! So that will be my focus. Hydroflask to the rescue!

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Meal Planning: Step 1

It’s Friday! I hope everyone here has a fun weekend! Things around here will be pretty low-key with running, schoolwork, certification work, and of course Sunday Funday. It’s supposed to be gloomy and rainy so I’m not sure hiking will be the adventure of the week, but I sure hope it is. I need to soak in some a good dose of nature.

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Among my health coaching clients, one of the most popular goals I hear is that they want to get better about meal planning and having healthy meals throughout the week. They also tell me it’s one of the most intimidating goals, but one that could make the most impact on leading a healthy lifestyle.

What a difference having a meal plan can make! When I don’t have a meal plan, my already chaotic week feels nearly impossible to manage. Being¬†a long distance runner and ridiculously hungry when I finally get home at 7:30 pm, the last thing I want is to look in the fridge and have no idea what to eat. There may have been some “I’m hangry” melt downs in my past before I discovered the importance of meal planning.

Because meal planning can seem overwhelming. It’s best to break it down into steps instead of just diving in all at once. So I’ll do a series of blog posts with some steps you can take to incorporate healthy meal planning into your own life.

Step 1 is to look at your week ahead. Be realistic with what kind of meals you can tackle. How much time do you really have to spend on preparing food? Another 1st step is to look in your cabinets and fridge to see what you already have on hand. Maybe you’ll even get a few meal ideas based off of ingredients you already have at home. The last part to this is to think about what meals sound good to you! If a meal doesn’t sound good to you when you’re planning it, it probably won’t sound good the night you’re supposed to eat it either.

This brings me to a step 1 tip. Start building a recipe book of go-to recipes. These are your recipes that are healthy, taste great, and you don’t feel overwhelmed by the thought of making them. If you don’t have these recipes now, don’t worry – you eventually will! The more you try new recipes and cook, the easier it is to realize what these go-to meals are. Read health and food blogs, check out recipe websites, and go through some of those cookbooks you have on hand. This will help you start compiling some easy go-to recipes for those weeks that are just too crazy to even think about cooking and elaborate new meal.

And that’s the first step. Not too overwhelming, right? I’ll be talking about the next steps next week. For now, just work on step one!

Healthy Maple Granola

This granola makes for a great snack or breakfast. Sprinkle some on top of yogurt for an added crunch, replace your cereal for a serving of this and some almond milk, or sprinkle some on top of an apple slice with peanut butter (yum!).

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Ingredients:

  • 2 cups rolled oats
  • 3/4 cup raw nuts (I used pecans and walnuts)
  • 1/4 cup chia seeds
  • 1/2 cup unsweetened dried fruit (I used cranberries, raisins, and chopped dates)
  • 1/4 cup melted coconut oil
  • 1/4 cup maple syrup or raw honey (or a combination of both)
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg

Directions:

  1. Preheat oven to 350 degrees and line a large baking sheet with parchment paper.
  2. Add everything together in a bowl and mix until well combined.
  3. Spread out the mixture on the baking sheet and bake in the oven for about 20-24 minutes or until golden brown. Make sure to stir about halfway through.
  4. Let the granola cool completely and store in an airtight container.
  5. For an added treat you can add a few dark chocolate chips to this!

Enjoy!

 

Sunday Funday

Oh my goodness, is there anything nature can’t cure? Sunday funday was absolutely the best.

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We spent half the day on a winter hike with the sun shining on us and spectacular views.

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Finn bounced around, wagging his cute little nub of a tail, and having a blast listening to all the sounds in nature.

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One thing I know I can count on when I’m sad or stressed is the fact that nature makes me feel like me again. It brings me back to a calm, centered, and mindful state.¬†This Sunday wasn’t necessarily a “No Phone Sunday” which we’ve done in the past, but it was a Sunday Funday for sure – only thinking happy good thoughts and staying in the moment instead of focusing on work, school, and everything else.

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It’s the last few weeks before my first race of the year. As you may know my training has been all over the place with the winter weather and long work days, but I’m going into it to have fun and get back into my groove with racing. I’m officially signed up for 2 other races after this, but that will likely turn to 3..maybe 4 or 5… You know how it goes if you’re a runner! Here’s the training plan for this week!

Fitness Plan

Now that Spring is officially here and it’s lighter in the evenings, it feels a little easier to have running goals in mind. Sunshine is a magical thing, is it not?

 

 

Good Morning Muffins

I would love to say I have the time to make and sit down to eat a healthy filling breakfast every day, but that’s just not true. I think the only day I have time to do that is Sunday. So, I wanted to create something that I could bring to work that’s healthy, filling, and tastes good. I worked on these muffins for a few weeks (my freezer is stocked) and came up with what I think is a great version of these muffins. I grab these to bring to work for breakfast as I’m always in a hurry in the morning. I also eat them to fuel for workouts either in the afternoon for an evening run or in the morning before a longer run.

They’re so good and healthy – packed full of zucchini, carrots, and almond flour. These are gluten-free too! I highly recommend doubling up the recipe and putting them in the freezer.

I plan to create some new versions of this that will add even more of a nutritional punch to these so stay tuned!

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Good Morning Muffins

Ingredients:

  • 2 cups almond flour or almond meal
  • 1 cup gluten free oats
  • 1 cup shredded carrots (about 3-4 carrots)
  • 1 cup shredded zucchini (about 1 large zucchini)
  • 2 tsp baking soda
  • 3 eggs
  • 1/2 cup butter, melted (coconut oil could also be a replacement though I haven’t tried this yet)
  • 1 Tablespoon cinnamon
  • 1 tsp nutmeg
  • 1 Tablespoon vanilla
  • 1/2 cup maple syrup
  • 1/2- 3/4 cup of chopped almonds and pecans
  • 1/4 cup chia seeds
  • 1/2 cup of dried fruit (I used cranberries, raisins, and chopped dates)
  • Optional: These would be great with a few dark chocolate chips sprinkled in, but I haven’t added them into my muffins yet. I find they’re perfectly sweet already.

Directions:

Preheat the oven to 350 degrees

Add the almond meal, oats, baking soda, cinnamon, and nutmeg to a bowl.

In a separate bowl, whisk the eggs, add the zucchini and carrots and stir. Add the vanilla, maple syrup, and melted butter and continue to stir until well mixed.

Add the wet ingredients to the dry ingredients and stir until everything is well mixed. Add in the chopped nuts, dried fruit, chia seeds and if using the chocolate chips.

Spoon batter into lined and greased muffin cups (I recommend greasing the liners because the muffins do stick to them).

Bake in the oven for 30-35 minutes. Or if using large muffin tins it may take 35-45 minutes. Make sure a toothpick comes out clean and then you’ll know they are ready.

Enjoy! These went fast the first time I made them so I learned my lesson and the following week doubled the recipe. These freeze well.

Enjoy!

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