Tag: meals

Spice up Your Summer with Some…Salsa!

No not salsa dancing…all though I certainly wouldn’t oppose to that. Salsa, as in I created the perfect balance of sweet and spicy salsa for any meal this summer! Whether it’s to place on top of fish, chicken, eggs, dipping for chips, to eat along with some guacamole, etc. This salsa is a great go to if you’re craving something both sweet, but mild at the same time or if you’re just looking to spice up any old ordinary meal! So have at it…here’s the recipe below!

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What You’ll Need:
-1/2 cup of finely chopped pineapple
-1 whole mango (finely chopped)
-2 or 3 finely chopped fresh basil leaves
-1 tbsp of olive oil
-2-3 tbsp of lemon juice
-1/2 freshly squeezed lime
-1 whole container of freshly sliced Heirloom tomatoes (found at local grocery store or farmers market)
-1/2 red onion finely diced
-2-3 garlic cloves finely chopped
-2 tsp of salt and pepper
-2-3 tsp of chili powder (add more for more spice)
-dash of cayenne pepper or paprika (if you desire more spice)

~Add all ingredients to a decent size container and let sit/chill for an hour or two. (Keep in mind, the above serving size should last you a week or more!)

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*Don’t forget to follow me on @Eatrunandallinbetween 🙂

Time to Experiment with Endless Recipe Options using the VitaMix!

Normal people for graduation presents tend to ask for money, a new car, expensive accessories, a name brand purse, etc. Yes, I do love those things (I did receive a beautiful pair of earrings from my dad and stepmom!), however my mom and her boyfriend got me the Vitamix. Two completely different graduation gifts, both equally awesome! Anyway, upon peeling the vitamix out of the large box, I was blown away by the size of this incredible machine. Don’t think I’ll have any cabinet small enough in my apartment to store it! But then again, who would want to store something of this caliber when I’ll most likely be utilizing this machine in some way every day!? Anyhow, though I’ve only had it for a few days, I’ve already begun to experiment with the endless recipe options this powerful blender has the potential to whip up! Not only did this large box come with the vitamix (duh), but it also came with a huge, thick recipe book! A two for one deal, how perfect! This recipe book contains endless options panning from smoothies, to sauces, to dips, to juices, to soups, and so on!

As I’ve begun experimenting with this professional blender of mine, I’ve tried out a few of the basic recipe options. But, I’m certainly looking forward to playing around with more creations in the kitchen once I catch up on my sleep (senior week got me GOOOOD) and gain that extra bit of motivation! Hopefully if the sun EVER comes out, I’ll find some inspiration 😉

First day back experiment with….

Carrot, Apple, Ginger Smoothie:
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Ingredients:

~1 Red Apple
~1/2 tsp of Ginger
~8-10 baby peeled carrots
~2-3 ice cubes
~1/4 cup of water
~A dash of Cinnamon

(If using the vitamix) start on level 1 and slowly progress until 10. Otherwise, blend until smooth and frothy! Also, as a warning, I originally put FAR too much ginger in my smoothie, so start with a small amount first and add more along the way if you can handle it!

Super Green Detox Smoothie:
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Ingredients:

~1/2 a green pear
~1/4 peeled cucumber
~Small Handful of Frozen Spinach
~2 Ice Cubes
~1 whole Banana
~Freshly squeezed lime
~1/4 cup of Coconut Water
~1/4 Avocado

Same as above smoothie, blend until smooth and frothy! Assure everything is finely chopped, ENJOY!

Homemade Spicy Lemon Edamame Hummus:
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Ingredients:
~1 can of drained garbanzo chickpeas
~1 can of garbanzo chickpeas with liquid
~1/4 bag of frozen edamame beans (follow directions on bag to cook before adding to hummus)
~2 tbsp of lemon juice
~2 garlic cloves minced
~1 tbsp of extra virgin olive oil
~Dash of Salt and Pepper
~3 tbsp of crumbled feta cheese
~1/2 tsp of ground cumin
~1 tsp of chili powder (add more for extra spiciness) — add cayenne pepper or crushed red pepper for EVEN more flavor

Place all ingredients (in order) into blender and blend until finely chopped. Mine was not entirely smooth as I had trouble blending it to reach in store perfection, but still tasted DELICIOUS! Used it for a party and we ate the entire thing using carrots, pita bread, and cucumbers 🙂

Homemade Guacamole:
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Ingredients:
~Ripe Avocados
~1 tbsp. of extra virgin olive oil
~1 tbsp. lemon juice
~2 garlic gloves finely minced

— Blend all above ingredients together until thick and smooth. It’s okay if it’s a little chunky! Next add the below ingredients and mix well.

~1/2 large tomato chopped in small bits
~1/4 cup finely chopped red onion
~1 tsp of ground cumin
~1 tsp of salt and pepper
~1 tsp of chili powder
~1-3 leaves of chopped fresh basil

Finally, place the pit of one avocado into the guac (this well help to preserve it longer) and refrigerate. Serve with organic tortilla chips, pita chips, or pita bread! Enjoy 🙂

Of course, all of these recipes can be mimicked with a standard blender as well, you just may have more trouble blending the thicker ingredients! Anyhow, PLEASE share any vitamix recipes you have all come up with as I love experimenting with new ideas! Enjoy and keep an eye out for more recipes to come 🙂

As always, follow me on instagram at @Eatrunandallinbetween

Foodie Friday…back at it!

Hey Everyone! Giving you a guys a little preview of a few more of my recent meals! I can’t promise I’ll have one up next week as the next few days are going to be pretty hectic! I have my LAST Spring Track Meet EVER this weekend as it’s our championships! So Crazy, I can’t believe I’ve run four years here at College! Anyway, after that I have some free time and then am off for senior beach week on Thursday with friends! I can’t imagine I’ll be cooking up anything food porn worthy while I’m there given the circumstances…but I’ll be sure to keep you all as updated as possible through my instragram account @eatrunandallinbetween 🙂 Anyway, here’s what I got for you today…

Sweet Potato White Bean Vegetarian Burgers:
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Ingredients:
~1 sweet potato (cooked so that it is soft)
~1/2 can of white kidney beans
~1 tbsp of whole wheat flour
~seasonings (black pepper, chili powder, cayenne pepper)
~whole wheat bread crumbs

Extras:
~Hummus
~Avocados
~Onions
~Fresh Tomato Salsa
~spinach

— Mash the sweet potato and white beans together. Form into patties, role the patties into a plate of whole wheat bread crumbs and then heat pan with coconut oil. Cook until crisp. Layer with additional toppings and enjoy!

Lean Green Dinner Machine:
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Ingredients:
~1 (broiled in the oven) Dr. Praeger’s classic California veggie burger (vegan, vegetarian, and all natural)
~hummus
~feta cheese
~spinach
~avocado
~Zucchini Crisps (1 whole zucchini sliced, sprayed with olive oil and bake on 250, add skim moz. cheese once it’s beginning to crisp and broil for about 3 mins)
~Brussel Sprouts (steamed and topped with spices: black pepper, salt, chili powder)

Avocado Mango Tuna Salad:
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Ingredients:
~Spinach
~1/2 can of tuna (tuna in water)
~1 whole mango sliced
~1/2 avocado sliced
~fresh tomato salsa
~feta cheese
~almonds

–Layer spinach with all ingredients and enjoy the sweet and salty flavors all in one bowl! Enjoy!

Baked Banana Chips, Dates, and Almond Chobani Dessert:
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Ingredients:
~1 whole banana sliced (dip in lemon juice, layer with cinnamon and place on a coconut oil covered baking sheet, bake in oven on 215 degrees for about 2.5 hrs, flip half way through)
~4 chopped dates (pitted)
~2 tbsp cup of sliced almonds
~1 large spoonful of plain chobani yogurt
~1 tsp. of honey
~1 tbsp of ezekiel almond granola

Baked Cinnamon Apples and Chocolate Chobani Dip:
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Now I know I’ve shared this dessert before…however, I came up with yet another way to enjoy this!
Ingredients:
~1 Whole Apple sliced (bake in oven on 350 for 8 minutes covered in cinnamon)
~1/4 cup of vanilla chobani
~1/2 scoop of chocolate protein powder
~1 tbsp of almond butter

–Mix the three ingredients above together until well blended. Add sliced almonds and Go Lean Crunch on the side for extra dipping!

And Lastly….
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: )

SPICE up your life

Okay so it’s about time I finally write a post about SPICES! WHY? Because they are probably THE most helpful and useful thing to have around in your kitchen! People ask me all the time…how do you make healthy food taste good? First of all, I hate the stigma that exists around healthy food. Just because it’s not loaded with sugar, sodium, and fat doesn’t mean it doesn’t taste good! To be honest, if I had to choose a meal based on taste alone, I would choose a hardy, nutritious bowl of oatmeal over a large plate of greasy hash browns, bacon, eggs and layers of cheese. Not only does it taste better, it IS healthier, filling, and provides the right nutrients to keep you fueled and energized throughout the day. Ok so you may be wondering…where am I going with this? Well, here’s an example of where spices come into play.

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I’m going to use my boyfriend as an example. His first meal he tried to make for me using Quinoa was a GOOD effort, BUT it lacked flavor. Granted, any grain, whether it is plain whole wheat pasta or quinoa is going to taste pretty bland and unsatisfying if you try and eat it alone. So, what is it missing? It may be a dash of olive oil, or some balsamic, or some fresh lemon juice…but the key comes from the spices! If he had just added some olive oil and then thrown in literally any spice left in the pantry, it would have made all the difference! If you look back at pretty much all of my recipes, do I know incorporate “spices” under ingredients with a variety including (crushed red pepper, cayenne pepper, basil, ground cumin, italian seasoning, old bay, black pepper, curry powder, chili powder, cinnamon…), the list can go on! My point is that by adding a few simple shakes of the spices of your choice, it will make any meal taste 10x’s better, I can PROMISE you that! My second point comes from the fact that your health can actually benefit from adding spices to your meal. How so…? Check out below!

Here is a list of MY favorites and just some spices that are plain GOOD FOR YOU:

1.) Curry Powder:
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~Prohibits growth of certain breast cancer cells
~Anti-Inflammatory
~Also Protect stomach and colon cancer

— Great with grains (rice, quinoa, cous cous) and on top of fish (tilapia, halibut) or to roast with certain meats (pork loin, chicken) or with vegetables AND fruits (onions, cooked apples, butternut squash)

2.) Oregano:
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~Bone-building Vitamin K
~1 tsp = same amount of anti-oxidants in three cups of spinach!
~Can help avoid the stomach flu

— Great in soups, salad dressings, marinating meats, and homemade pasta sauces

3.) Cinnamon (one of my PERSONAL favorites):
cinnamon
~The anti-oxidant compounds in cinnamon can help to curb blow sugar levels (which trigger hunger & cravings) by improving how your cells metabolize
~Can also reduce risk factors for diabetes and heart disease by eating a tsp. a day
~Lowers Cholesterol

— Great in oatmeal, yogurts, on cooked or baked sweet potatoes, sprinkle on top of sliced bananas or apples

4.) Ginger:
mini_ginger-spices
~Can help with upset stomachs
~Lessen workout induced soreness
~Can actually increase attention span and memory abilities
~Blocks nerve pathways that trigger pains

— Use in vegetable/fruit smoothies/juices, sprinkle over pancakes, oatmeal, or yogurt, or eat it the raw form with your sushi!

5.) Cayenne Pepper:
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~Fires up metabolism and helps body to burn calories because of the compound in cayenne called Capsaicin
~Lessens cravings for salty, fatty foods
~Burns Fat!
~Pain relief
~Heart Health
~Fight Prostate Cancer

— Stir into hummus, sprinkle on avocados, add to your tomato sauces, sprinkle on top of stir frys, OR if your daring add it too something sweet like dark chocolate nibs and vanilla yogurt, or add it to a vanilla latte!

6.) Cumin:
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~1 tbsp. gives your body 22% of it’s daily need for IRON
~Improves Immune System
~Boosts energy levels
~Can even improve brain power and memory skills

— Give it a whirl before hitting the library! Add it too some cooked rice and veggies, throw it in some sautéed carrots, add it to a pasta sauce!

7.) Chili Powder:
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~Similar to Cayenne, Chili Powder adds maximum amount of capsaicin which helps burn calories and fat
~Boosts metabolism
~Pain relief
~Heart Health
~Fight Prostate Cancer

— Prep some homemade chili using sweet potatoes and quinoa, add it to some spicy tomato sauce, mix it into a chicken salad recipe, add it to some stir fry!

8.) Thyme:
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~The Herbs oil is antiseptic and antibacterial
~Can fight off MRSA infections

— Add to a hearty soup, a chili dish, a nice meat roast, or a stew!

As you can see, these spices have AWESOME benefits, they’re little to absolutely no calories, and they add amazing taste and flavor to your dishes! So next time you’re hesitant about cooking up a “healthy” dish, try adding some different spices for a little extra kick. You’ll be happily surprised!

*As always…be sure to follow me on instagram @EATRUNANDALLINBETWEEN if you already haven’t! Almost up to 450 followers..you guys rock!

Sources:
Think Spice: 8 Spices with Health Benefits – Fitness Magazine
7 Miracle Spices with Huge Health Benefits

The end to a DELICIOUS week of meals

Apologies for being out of the loop lately with the blog! But I promise to try and keep it as updated as possible through finals week coming up! As promised, I have the rest of my standout recipes from this past week…

Per usual, i’ll start with breakfast…

So for my track meet yesterday I prepped some Overnight Jar of Oats:

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Ingredients:
~1/2 cup rolled oats
~1 cup of water
~1/2 scoop of chocolate protein powder
~1 banana sliced
~a dash of vanilla extract
~cinnamon
~almond slices
~almond butter (optional)

~Mix all ingredients in a jar and place in the fridge the night before. The next day, take out the oatmeal and place into a microwave safe dish, heat up for 2-2:30 mins. Place back into the jar and top with whatever you’d like and enjoy!

Quick and Easy Fluffy Banana Pancakes:

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Ingredients:
~2 Egg Whites
~1 mashed banana
~1 tsp of vanilla extract
~cinnamon
~scoop of plain chobani yogurt
~frozen blueberries warmed in micro and almond slices to top

Mix ingredients together in bowl (aside from the toppings). Cook on a pan using coconut oil, then top with warmed up blueberries to act as “syrup” and top with almond slices. Have a fabulous breakfast!!

Veggie Feta Omelet with a Side of Sweet Potato Hash Browns:
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Ingredients for Omelet:
~1 egg/ 1 egg white
~spinach
~cherry tomatoes
~yellow onion diced
~feta cheese
~cilantro
~top with avocado and fresh tomato salsa

For the Hash Browns…
~1/2 Sweet Potato softened in micro for 1:30 mins
~slice and place on oven dish covered in coconut oil, cinnamon, and salt
~Cook on 375 and let bake, once softened, broil until crisp

Dinner Options…

Greek “Salad” Style Chicken and Veggies:

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Ingredients:
~Chicken
~1 egg white in a dish
~whole wheat pastry flour and spices
~1 large spoonful of Plain Greek Yogurt
~1/2 tbsp of Olive Oil
~fresh lemon
~Cherry Tomatoes
~Spinach
~Onion

~Top with feta cheese, hummus, fresh Cucumbers, Salt & Pepper

Dip chicken in egg white, then cover in flour and place into oven on 375. Let cook on broil for last minute or so. Then in a small pan, cook the chicken in the yogurt, olive oil, and lemon until lightly browned. In a separate pan, sauté veggies of choice in olive oil. Enjoy!!

Healthy Sweet Potato “Burrito”:

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Ingredients:
~2 Mini Whole Wheat (low-carb) wraps from Trader Joe’s (45 cals each)
~1 sweet potato (cooked in micro or baked)
~Roasted Red Peppers (bake in oven with olive oil, salt & pepper on 375)
~Fresh Cilantro
~Traditional hummus
~Black Beans
~Freshly Squeezed Lime
~A small handful of skim mozzarella cheese

Put all ingredients into your whole wheat wrap (make 2 of them as they are small and wont all fit into one)! You can also choose to cook it like a quesadilla if you please! I cooked it like that for my boyfriend and it was super tasty as well 🙂

And a Dessert Option for ya also!

Chocolate Almond Butter Yogurt Dip and Fruit:

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Ingredients:
~1/4 cup of vanilla chobani
~1/2 scoop of chocolate protein powder
~1 spoonful of Almond Butter
~Cinnamon
~1 Banana
~Bare Naked Protein Granola
~Almond Slices

Mix the almond butter, yogurt, cinnamon, and protein powder together. Dip the fruit and roll into the crunchiness…Enjoy!!

That’s all for now…More to Come for the week! Keep an eye out if you want a nice little break from finals studying! As always…be sure to check out and follow me on instagram @eatrunandallinbetween 🙂

Happy Hump Day! A Few Recipes to Get you Through the Week!

Hey Everyone!! Since I missed last Foodie Friday, I figured I’d share with you some recipes to help you make it through the rest of the week as it is ONLY wednesday ;( Anyways, look out for more recipes coming to ya on Friday and be sure to keep updated on my instagram account @Eatrunandallinbetween 🙂 I’m ALMOST at 400 followers and it would be AWESOME if I could get there by then end of April! Thank you for all your support, you all keep me so motivated!

I’ll start with some BREAKFAST recipes…

EVEN more IMPROVED Choco-Nana-Oats Protein Pancakes:

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Ingredients:
~2 egg whites
~1/2 cup of Plain Chobani
~1 Mashed Banana (Mine weren’t very soft, so I warmed it up in the micro and then mashed it!)
~1/2 scoop of chocolate whey protein
~dash of cinnamon
~1 tsp. of vanilla extract
~2 tbsp. of rolled oats
~1 tbsp. of unsweetened vanilla almond milk
~1 tbsp of chia seeds

For the Toppings:
~2-3 tbsp. of frozen blueberries (warmed up in the microwave)
~cinnamon
~sliced almonds
~2 tbsp of vanilla chobani

~Using coconut oil, pour onto pan and cook like normal pancakes! Enjoy!!

Coco-nana Green Smoothie:

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Ingredients:
~3 ice cubes
~1 banana
~handful of spinach
~1 tbsp of chia seeds
~5 crushed almonds
~Coconut Water (I didn’t measure, BUT I basically filled my magic bullet up ALMOST to the top)
~Filled the rest of the bullet (just about 1/4) with Unsweetened Vanilla Almond Milk
~1 large spoonful of plain chobani
~I forgot to add protein!! BUT, definitely add it if you have some!

And LUNCH for the week…

Homemade Tzatziki With Chicken:

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Ingredients:
~1/2 – 1 Cup of Plain Chobani Greek Yogurt (depending on how much chicken you are using)
~1/2 sliced Cucumber
~8 Cherry Tomatoes sliced
~About 1/4 of a small yellow onion sliced
~1 minced garlic
~1 whole lemon freshly squeezed
~1/2 tsp ground cumin
~Dash of Pepper, Salt, Chili Powder, and crushed red pepper
~1 tbsp. of honey
~1/2 tbsp. of olive oil
~Whole package of 365 thinly sliced chicken breasts (baked)

Additional Ingredients:
~Whole Wheat Wrap (I use a low-carb wraps from Trader Joes, only 45 cals per wrap!)
~Spinach
~Feta Cheese

~Mix everything in a bowl and refrigerate! Serve with a whole wheat wrap, spinach, and feta cheese for Lunch!

For DINNER….

Healthy “Fried” Rice:

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Ingredients:
~1/4 cup of dry brown rice (cooked)
~1/5 can of white beans
~1/4 cup of corn
~2 large chopped carrots
~5-6 brussel sprouts
~1 egg (scrambled)
~1 egg white (scrambled)
~1 tbsp. of olive oil
~Spices (cayenne pepper, crushed red pepper, black pepper, chili powder, salt & pepper)

Sauce:
~1 tbsp. of reduced sodium soy sauce
~About a little more than a tsp. of dijon mustard
~freshly squeezed lemon
~a dash of stir fry sauce

~In a large pan, start cooking all the veggies using the olive oil, once the veggies are softened, add the eggs and the rice. Let cook for another 2-4 mins on low heat. Then pour into a large bowl, add your sauce and enjoy!

Stuffed Red Pepper:

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Ingredients:
~1 red pepper
~1/4 cup (dry) of Quinoa
~1 chicken breast (baked in oven using olive oil)
~1 cup of spinach (dry)
~1/4 cup of corn
~5-6 brussel sprouts
~1/2 can of organic diced tomatoes
~Spices (cayenne pepper, crushed red pepper, black pepper, chili powder, salt & pepper)
~2 tbsp. of olive oil

~In a large sauté pan, cook the veggies in the olive oil. While you’re waiting for the veggies to cook, place the hallowed out red pepper in the oven on about 300 degrees to begin softening it. Once all veggies are soft and well-cooked, add them to the pot of quinoa (once that is cooked) and thoroughly mix. Then add your 1/2 can of diced tomatoes and mix. Finally, add the chicken to the mix and scoop out as much as you can to fill the hallowed out red pepper. Place back in the oven on 375 degrees and let cook for another 5-10 mins until top of red pepper is slightly browned. Feel free to add feta cheese or skim moz. cheese on top for extra flavor!

Healthy Caribbean Inspired Fish Tacos:

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Ingredients for Mango Slaw/Dressing:
~2 tbsp. of plain chobani greek yogurt
~1/2 cup of shredded red cabbage
~1 minced garlic
~1 whole freshly squeeze lime
~1/4 diced of a small yellow onion
~1 mango chopped
~1 tbsp. of fresh cilantro
~1/2 tbsp. of honey
~a tsp. of olive oil
~1/2 tsp. of ground cumin
~1/4 cup of corn
~additional Spices (pepper, salt, chili powder, and a dash of red crushed pepper)

~Be sure to refrigerate sauce when finished!

Additional Ingredients:
~1 tilapia fillet (baked in oven with olive oil & pepper) then cooled and added to taco
~1/4 cup (dry) of Quinoa cooked and then cooled before adding to taco
~1/2 sliced avocado to top taco
~2 tbsp. of unsweetened coconut flakes to top taco
~2 whole wheat trader joe’s low-carb wraps
~fresh tomato salsa from Trader Joe’s to top taco

Thick and Creamy Ground Turkey Meat Sauce over Zucchini:

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Ingredients:
~Using the SAME ingredients from my meat sauce in my Foodie Friday post, BUT…
~For extra thickness I added:
~1 Large Spoonful of Plain Chobani
~1 SMALL can of natural, organic tomato paste
~1 tbsp. of white cooking wine
~I also used 1 whole Zucchini STEAMED
~Topped it off with fresh cilantro and Skim Mozz. Cheese

And lastly, DESSERT…!

Ban-nilla Mug Cake:
You CAN have your cake AND eat it to!
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Ingredients:
~1 Mashed Banana (Mine weren’t very soft, so I warmed it up in the micro and then mashed it!)
~1 egg white
~1/2 tsp. of baking powder
~1 tsp. of whole wheat pastry flour
~Cinnamon
~2 tsp of unsweetened vanilla almond milk
~1 tsp. of vanilla extract

Additional Toppings:
~Almond Butter
~Almonds
~Honey
~Vanilla Chobani

~Mix the ingredients together well into a mug and place in the microwave for 2 minutes. Make sure to keep an eye on it as the mug cake will rise and may spill over if in too long! Once finished, use your additional toppings as you please for a tasty, but CLEAN frosting!

Vanilla Greek Yogurt Parfait:

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Ingredients:
~3/4 cup or 6 oz. of Vanilla Chobani Greek Yogurt
~1 tbsp. of almond butter
~Small Handful of Bare Naked Protein Granola
~1 tbsp. of sliced almonds
~1/2 sliced banana
~cinnamon

~Mix together the yogurt and almond butter, THEN top with everything else! Hope this helps with that sweet tooth craving late at night!

And LASTLY, as per special request from one of my BIGGEST fans on facebook…HAPPY BIRTHDAY REILLY!!! Keep up those meannnn bowling skills and you’ll be ready for some super LEAN body building competitions in NO TIME!

Running VS. Cross-Training

Running VS. Cross-Training

I hear it all the time…some people mentally just can’t commit themselves to the sport of running. I feel ya! It’s hard to get into. I’m not going to lie, the first few weeks of the beginning of ANY training for running is a b****. Whether you’re like me who has been doing it for 8 years now or if you’re a beginner…taking time off and starting fresh is HARD! The first few weeks are always a killer, getting back into the scheme of things, rebuilding your strength, endurance, lung capacity, and motivation. But once you get back into the swing of things, it becomes a breeze! Which brings me to my next point…when do you want to incorporate cross training? Which is better? Do I choose to hit of the gym or take advantage of the outdoors for a nice run?! So, I’ve provided a list of the benefits of running AND the benefits of cross-training! However, what I have concluded from this is that a mixture of BOTH is ultimately the best option!

running vs xc

Why do Both? The reasonings are all right there! A combination of both running and cross training can be just what you need to stay in the best shape AND avoid injuries! Throughout my running career i’ve tried to incorporate both, however often times I tend to run more than I cross train. However, starting now and following through with this plan after school, I’m making a goal to cross train at least 2-3 times a week and run on the other days. Again, during high school and college I’ve definitely had my injuries whether it was stress fracture, hip/quad pains, lower back/pinch nerves, never-ending shin splints, the list goes on! Especially now as we’re quickly approaching our championship meet, I plan to run on workout and meet days and then cross training on ‘easy’ or ‘down’ days.

elliptical-workouts

So, what does my cross-train look like? Typically I’ll either do HALF run (20 mins), HALF elliptical (30 mins). But, I think for the rest of these two weeks in hopes of resting up my shins and quad, I will cross train on the elliptical for 40-50 mins. I usually do an incline of 5 or 6 (as anything higher irritates the joints in my hips and it doesn’t exactly mimic how one would normally run!) and then I’ll do a resistance of 8 for the first 20 mins and finish up the last part on 9-10 depending on how I’m feeling. Also, I tend to do a usually quick motion as to keep my heart rate up and to feel the burn! I don’t think I have ever sweat as much running as I do on the elliptical! Other great cross training options include biking or aqua jogging (pool running). If I am at the gym, I also like to finish my workout off with planks or some type of core if I’m not sore from lifting twice a week!

Hope this helps give you all an idea of how to approach your fitness goals! Best of luck!

Sources:
http://ririanproject.com/2007/10/22/10-benefits-of-running-and-how-to-do-it/
http://www.runnersworld.com/health/benefits-running?page=single
http://www.runnersworld.com/workouts/eight-benefits-cross-training

Take Care of Your Body

Just some words to consider next time you pick up that McDonalds Extra Large Breakfast Combo… 😉

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I don’t know about you all, but upon reading this quote, it SERIOUSLY got me thinking. I never really considered that what I eat and how I workout, reflects how I respect and treat my body. When one puts it in that perspective, WHY would I ever choose to consume highly processed, sugary, high-caloric, greasy, fast food?? We all do it. Let’s be honest. Who doesn’t crave a greasy burger or pizza or chocolate Kit-Kat bar every once in a while?! Sometimes, often most of the time, my body gives in and I satisfy that ugly craving of mine.

But, next time you think about whether you really want to put that Wendy’s fast food into your stomach, think about this quote. It may be just what you need to realize that your body needs to be treated with respect just as you would treat SOMEONE or SOMETHING else. Not only that, but it’s so true. Even if everything else in the world may absolutely suck or is just not going your way at all, YOUR body is the one place you have that will always be by your side, LITERALLY. It is the only place you have to live in, no matter the circumstances, so why would you want to feed it with unnatural food and not give it a workout every once in a while? You and your body deserve better, so fuel it with the RIGHT nutrients and vitamins it needs and give it the proper exercise to keep your body in a tip-top living condition that is sustainable for a long life!

Foodie Friday

Hi Everyone! So I’m going to make an effort and post every Friday with some delicious meals and recipes from the past week! Hence the title, ‘Foodie Friday’! Of course, these are only some of my meals from the week, but I figured you can only handle so much deliciousness at once 😉 Also as a reminder, those who follow me on my instagram account @EatRunandAllinBetween got a special sneak peak at my meals, so be sure to check it out and start following! Anyway, I’ll start with some breakfast…

My NEW and IMPROVED Protein Pancakes:
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Ingredients:
1/4 Cup of Rolled Oats
1/4 Cup of Unsweetened Vanilla Almond Milk
2 Egg Whites
1-2 spoonfuls of Vanilla Chobani Greek Yogurt
1 Scoop of Vanilla Whey Protein
1 tsp. of Whole Wheat Pastry Flour
1/4 tsp. of Baking Powder
Coconut Oil (to cook with)
Blueberries, banana, almonds, chia seeds, honey to top (optional)

~Mix all ingredients together and cook like any other pancake, using the coconut oil. I also added the blueberries into the batter and cooked those as well!

Overnight Jar of Oats:
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Ingredients:
1 scoop of Vanilla Whey Protein
1/4 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Rolled Oats
1 tbsp. of Chia Seeds
Banana
Cashews
Almonds
Cinnamon
1 tbsp. of Almond Butter
Drizzle of Honey

~In a jar, add all ingredients, then add about 1/4 to 1/2 cup of water (or as much as needed), remember the oats will absorb the liquid, so before putting it in the fridge, you want to make sure it’s a little swishy, but not over liquidy! (FYI those words, I’m totally making up…they definitely don’t exist in the english vocabulary!) Anyway, put them in the fridge overnight, heat them up for 2 mins in the micro the next morning, then add back into the jar and top it with what you like!

On to Lunch and Snack Meals…

Big Bowl of Salad with a Side of Chobani and Granola:
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Ingredients for Salad:
Spinach
Corn
Cherry Tomatoes
Avocado
Chicken (baked ahead of time with olive oil and seasonings)
Feta Cheese
Used a dash of Olive Oil for the dressing

For the Yogurt:
6 oz. Vanilla Chobani
Almond Ezekiel Granola (From Whole Foods)
Almonds
Cinnamon

Rye Cracker topped with Avocado and Yogurt:
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For the Cracker:
2 Rye Crackers (70 Cals for just 2! Found these at Whole Foods)
Spinach Artichoke Hummus
Sliced Avocado
A few pieces of Chicken
Pepper & Salt to taste

For the Yogurt:
Pomegranate Chobani 6 oz. Yogurt
Almond Ezekiel Granola
Cashews
Almonds
Cinnamon
1/4 Banana

Colorful Bowl of Salad:
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Ingredients:
Spinach
Cucumbers
Carrots
Cherry Tomatoes
Avocados
Feta Cheese
Almonds
Chia Seeds
Vegetable Hummus
Fresh Lemon
A dash of Apple Cider Vinegar

And for Dinner…

My Healthy Version of a Burrito Bowl:
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Ingredients:
1/4 cup (dry) Quinoa
Black Beans
Corn
Chicken
Cherry Tomatoes
Small Spoonful of Mild Salsa
Homemade Guacamole

For my homemade Guacamole:
1 full ripe Avocado
A dash of Olive Oil
1 chopped garlic clove
fresh lemon & lime
Chopped Yellow Onion
Spices!

Coconut-Almond Crusted Chicken & Veggies in a Lemon-Yogurt Cream Sauce:
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For the Chicken:
1 Chicken Breast
Coconut Oil
Chopped Almonds (about 6-8)
Unsweetened Coconut Flakes

~ Cover the Chicken in the Coconut Oil, then cover the almonds and coconut flakes around the whole chicken. Bake this on 375 degrees for about 15 minutes or until white (no pink when cut threw).

For the Cream Sauce & Veggies:
1/4 Cup of Plain Chobani Greek Yogurt
Handful of Spinach
1 Whole Squeezed Lemon
1/2 Tablespoon of White Cooking Wine
Pepper, Salt, & other Spices to Taste
Eggplant
Zucchini
Yellow Squash
Onion
Brocoli

~Blended this in my magic bulltet and then poured this over my Sautéed Veggies. Let warm with veggies for another 3-5 minutes. Sautee the Veggies in Olive Oil prior to the cream sauce.

Veggie Cauliflower Pizza Crust:
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So for this one, I actually followed a mixture of two recipes I found online through Pinterest. Since this was my first time making the cauliflower pizza I didn’t want to experience to much with different ingredients! Check out these blogs to get the recipe:
Fat Girl Trapped in A Skinny Body
Cook Lisa Cook

For the Veggies & Sauce:
1 Can of 365 Organic Tomato Sauce & Spices to taste
Yellow Pepper
Spinach
Brocoli
Onion
Garlic
Cherry Tomatoes
Mushrooms

Ground Turkey Meat Sauce a top of Spinach and Zucchini “Pasta”:
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Ingredients for the Meat Sauce:
Ground Turkey (Whole Foods)
2 Garlic Cloves Chopped
1/6 a Yellow Onion
Olive Oil
1 can of 365 small Tomato Sauce
1 can of no-salt-added Diced Tomatoes
Chopped Mushrooms
Spices (Salt, Pepper, Basil, Cayenne Pepper, Crushed Red Pepper, Italian Seasoning)

~Cook the Ground Turkey in a large Sautee pan with olive oil. Once all has turned a light brown, add the tomato sauces and the rest of the ingredients. Cook on low heat for another 10 mins, continuously stirring.

For the Zucchini “Pasta”:
~In a small pan, cook the thinly sliced Zucchini and Spinach in a little bit of Olive Oil. Cook until soft. Serve Meat Sauce over this and top with skim Mozzarella Cheese. Enjoy!

And lastly, Desserts…!

Cinna-Yogurt-Almond Butter Apple Dip:
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Ingredients:
1/2 of 6 oz. Vanilla Chobani Greek Yogurt
1 tbsp. of Almond Butter (or peanut butter of your choice)
Cinnamon
Drizzle of Honey
Dash of Vanilla Extract
For Extra Dipping (optional): Cashews, Almonds, Ezekiel Granola

Mix the Yogurt, Almond Butter, Cinnamon, Honey, and Vanilla together. Slice the apples and coat in cinnamon. Enjoy!

Carrot Mug Cake:
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So, I was actually inspired my a fellow instagram foodie @trainlean_thinkclean — but I’ll put the recipe here anyway! I also switched up a few things with the recipe to my liking 🙂
Ingredients:
1 Egg White
A scoop of Vanilla Chobani Greek Yogurt
Dash of Honey
Cinnamon
1/2 Mashed Banana
3 oz. grate carrots
1 tsp vanilla extract
1 tsp. of whole wheat pastry flour

~Mix all above ingredients together in a small mug and cook in the microwave for about 2 to 2 1/2 mins longer. (Keep an eye on it!) …Topped it off with: Unsweetened Coconut Flakes, Almond Butter, Cinnamon, & Almonds

Hope you guys enjoyed these yummy, delicious new recipes and give them all a try! They’re all pretty simple and of course healthy and CLEAN (for the most part) 😉 Have a fabulous weekend!

Smoothie “Queen”

Smoothie King…or should I saw Smoothie QUEEN.

Who doesn’t love smoothies? Let’s be honest, they are deliciously filling and lets us believe we’re drinking a healthier alternative to a milkshake. However, often times, many of us are too caught up in other daily happenings, that you may find yourself running to your local Smoothie King instead of whipping up your own creation. However, what you may not realize is that not every smoothie is necessarily a “healthier” option. However, when you think you’re getting a refreshing “skinny”, protein ‘Raspberry Sunrise’ smoothie. You’re drinking raspberry puree and Turbinado, which is another form of sugar and protein. Where are the nutrients and the natural sugars from fruit? Where’s the freshness that you were hoping for? And you’re paying HOW MUCH for this smoothie? This is exactly my point, isn’t it worth the time to make your own version of this at home for much less money? I don’t know about yourselves, but being in collage, I’m on a budget and don’t have nearly enough funds to afford this kind of stuff once or twice a week! So, why not take 10 minutes out of your day and make your own smoothie? It’s only TEN minutes, literally like less than 1% of your entire day. To help out, I’ve drawn out a few of my favorite smoothie recipes below, as well as a Green Smoothie Guide I found that is EXTREMELY helpful to succeeding in making the PERFECT green smoothie! Also as a reference, I don’t always have the exact measurements for the base liquid as I use my magic bullet and just fill the liquid to the top!

First off if you’re looking to create a smoothie from scratch, this guide is a GREAT reference to get all your needed nutrients.

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Sweet-Tooth Smoothies:

Mint-Choco-Nana Protein Smoothie:

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1 scoop of 365 Chocolate Whey Protein
½ Banana
Handful of Spinach
4-5 Mint Leaves
3 Ice Cubes
¼ cup Unsweetened Vanilla Almond Milk
1 tbsp. of Chia Seeds
2 tbsp. of cold water
(Optional) – a spoonful of Plain Chobani

Cinna-Honey Green Protein Smoothie:

1 scoop of Vanilla Whey Protein
A few frozen chunks of avocado
Handful of Spinach
½ Banana
1 tbsp. of chia seeds
A drizzle of natural honey
1 scoop of plain Greek yogurt
½ Unsweetened Vanilla Almond Milk
½ cup of water
A few shakes of some cinnamon

Choco-AlmondButter-Nana Smoothie

1 Scoop of Chocolate Whey Protein
1 tbsp. of almond butter
1 whole banana
3-4 Ice Cubes
Unsweetened Vanilla Almond Milk

PB&J Smoothie:

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¼ cup of Strawberry Chobani Greek Yogurt
1 Whole Banana
½ scoop of Chocolate whey protein
A Handful of frozen strawberries
1-2 tbsp. of almond butter
Use Unsweetened Vanilla Almond Milk as base

Tropic Creations:

Mango-Citrus Green Smoothie:

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1 Whole Banana
Almost a whole Mango
3-4 Ice Cubes
Handful of Spinach
Freshly squeezed Lemon and Lime
Drizzle of Honey

Tropical Smoothie:

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½ Navel Orange
1 Whole Banana
Frozen strawberries
¼ an apple
Freshly squeezed lemon & lime
Used Pineapple coconut water as the base liquid
3-4 ice cubes

Green and Fruit Smoothies:

Apple-Blueberry-Coco Green Protein Smoothie:

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¼ of an Apple
Small handful of frozen Blueberries
Handful of Spinach
2 tbsp. of Unsweetened Vanilla Almond Milk
1 scoop of Vanilla whey protein
2 Ice Cubes
Fill the rest with Coconut Water
1 tbsp. of chia seeds

Banana Vanilla Green Protein Smoothie:

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1 Whole Banana
1 Scoop of Vanilla Whey Protein
A handful of Spinach
A spoonful of Vanilla Chobani Greek Yogurt
3 ice cubes
Used Unsweetened Vanilla Almond Milk as your base (or fill half and half with coco water also)
1 tbsp. of chia seeds

Green Fruit Protein Smoothie:

1 scoop of Vanilla Whey Protein
¼ frozen avocado (froze overnight)
½ Banana
Handful of Spinach
1 scoop of Plain Greek Yogurt
2 ice cubes
Handful of frozen blueberries
Unsweetened Vanilla Almond Milk

A DATE with a Mango-Spinach Smoothie:

1 scoop of vanilla whey protein
1 spoonful of Vanilla Greek yogurt
Handful of Spinach
½ fresh mango
2 Chopped Pitted Dates
A few leaves of Mint (great detoxing nutrients)
2 Ice Cubes
Coconut Water

Choose-Your-Flavor Chobani Greek Yogurt Smoothie:

1 6 oz. container of Chobani Greek Yogurt of your choice (my favorites: Black Cherry, Vanilla, Plain, Honey, Blueberry, and Pomegranate)
1 whole Banana
Handful of Spinach
3-4 Ice Cubes
Cold water as the base

Doing all the right things…but not seeing results?

Sorry I’ve been out of the loop for a few days, I’ve been at a track meet all weekend!

Anyways…for those of you who don’t know me or are not familiar with my blog, I’ve been running track and field since I walked onto my High School campus freshmen year. Granted I started track in 8th grade, I can’t exactly say I knew what the hell I was doing nor was I the least bit devoted to or understood the sport itself. Actually, I think it took me half way through my sophomore year of high school to even gain an appreciation and love for the sport of track and field. Though I’ve overcome a few speed bumps along the way, I’ve managed to survive through to my senior year. Though I’ve made it to my senior year, that’s not to say I haven’t hit some rocky patches along the way. The truth is, if you’ve been doing this sport long enough, it’s safe to say there’s been a season here or there where you just weren’t meeting your expectations. For me, these obstacles often have stemmed through minor or serious injuries, mental toughness, personal issues, COLLEGE, body changes (aka, actually growing hips and other curves), lack of motivation, simply being “worn out”, overload of school work, social life pressures, in case you haven’t caught on, these “speed bumps” are everywhere. In one-way or another, it’s so common to get caught up in one or more of these. It’s only natural, especially over a span of an 8+ track and field career. Just as you may stumble upon these ‘downfalls’ as a track athlete, they’re also lurking around no matter what sport you may be involved in OR even if you’re just training and getting fit for yourself. Nonetheless, I’m not here to tell you that these “humps” are avoidable. Because, UNLESS you are superhuman, it’s nearly impossible to avoid one or more of these life hurdles thrown your way. It’s only natural and as the old saying goes, “what doesn’t kill you, will only make you stronger”.
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I’ll rewind just a bit and fill you in on what brought me to this point in the first place. This past weekend, we had a track and field meet at a university in Virginia. As a senior, I would be running the 3K for my first time EVER Friday morning. Now, I am a flexible person and totally open-minded, so I was pretty excited to run this race, even if it was my senior year and I was inexperienced in this event. Mentally, I’ve always had my ups and downs. I’ve always had trouble getting my head in the game and mentally being “present” during a race. However, this year has been different for me. Maybe, it’s realizing that this is my last time to ever compete competitively in College on the track. Maybe, it’s just a build up of experience and seniority. Maybe, it’s me maturing. Either way, I’ve made it through cross-country and (ACTUALLY had a successful season for my standards), made it through winter track without any serious injuries or standstills, and now I have one more month left to compete as a College D. 1 athlete.
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Anyways, as I was saying, I was not so much as nervous to run this race as I was excited to see what I could do and leave on the track. I’ve been feeling GREAT in the past workouts on the track, whether they were short, fast, and interval style reps, or the longer, threshold workouts. I’ve been feeling pretty good in morning lift; I’m especially feeling stronger than I’ve felt before. My mileage has increased, but I haven’t felt any serious aches and pains. My nutrition has been good for the most part, aside from the occasional chocolate indulgence! For the most part, I’d say I’m on a pretty good track. I mean, I’m nowhere near perfect at all, but I feel good and am ready to let it roll on the track and see what I can end my season with. I thought I would surprise myself this race, BUT as it turns out, I ran just average. I wanted to do something big, I had higher expectations, and I let myself down in the end. I mean, don’t get me wrong, it was not a terrible race, it just wasn’t what I was anticipating. I’m sure many of you can relate to a let down like this. Ever feel like everything you’re doing is right where you should be…you feel fit, eating well, sleeping well, you may even be passing up certain (college) social events to maintain your dedication, yet for some reason you still lack those results?? Yep, that’s exactly the feeling I have, FRUSTRATION. Isn’t that the worse? You know you have the potential and you’ve been training hard, but for same DANG reason it just isn’t clicking…the results aren’t there!
Here’s where I’m going to preach to you all that patience is actually a virtue. Believe it or not! Haha I should be listening to my own words of advice. I know how hard it is to just move on, accept that it happened, and now you just have to work THAT much harder to prove to yourself and everyone around you. I promise you, IT’S there. Time will show and it’s up to you to decide if you’re just going to give up OR if you’re going to only continue to push yourself and work harder than you ever have. Your body wont change over night. Eating healthy and working out is a lifestyle, not just a fad. Fads come and go, but your body will change with time and if you keep up the work, you’ll achieve a happy consensus with you and your shape. I’m making it a goal for you ALL and for MYSELF that there’s no point in giving up. You’ve worked this hard and this long, why stop now? Your results will only be a product of your dedication and determination, so go getttt em’! GOOD LUCK and know that your success is right around the corner ☺

Make the Stability Ball Your Friend with this Killer Ab, Glute, & Inner Thigh Workout!

Make the Stability Ball Your Friend with this Killer Ab, Glute, & Inner Thigh Workout!

I haven’t put up a workout post in quite a while mostly because the workouts I do are with my team so I find that after a long day of practice I’m pretty worn out and have no motivation to do any further exercise! However, seeing as we have a ‘basic’ run today (6 miles) and I have no classes (YAY for laziness!), I decided to post an AB workout that I have no doubt you’ll be feeling the next day! However, the one catch is that this workout involves the Stability Ball. For those of you who don’t own one, pretty much all gyms have them or you could go out and purchase one from a Target or Wal-Mart for under $20.00! Either way, this is a great tool (refer to my last post on Running Essentials) to incorporate into your workout as it forces you to use your core and other muscles for extra balance and strengthening. I’ve added pictures below and directions on the number of reps and sets to complete! Also, just want to throw this out there again that I’m NO certified trainer but these AB workouts are ones that we’ve done in our morning lifting routine or just workouts I’ve come across over time. ONE more thing! Forgive me as I don’t actually know the proper names for these workouts, so just bare with me 🙂

Stability Ball Ab Routine:
Each core routine should be CONTINUOUS. Repeat 2 Times with 2-3 minute recovery in between the 2 sets! — If you’re feeling courageous go for 3!

WORKOUT STABILITY

1.) Knee Ins
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– Place both feet on the ball and put your arms out in front as if you were in Plank position, but with both hands flat on the ground. Next bring your left knee up to your right hand (hold for 1-2 secs), then switch and bring right knee up to your left hand, continue alternating until you’ve reached 10 on each leg.

*Try not to rotate your hips to much, the idea is to work the side of your core.

2.) Bridge Ups

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– Laying flat on the ground, put the ball beneath your feet so that the bottom of your feet are flat on the ball. Next, lift your glutes up while keeping your upper back, shoulders, and neck on the ground. Hold for 1-2 seconds then go back down and repeat 10 times! You should feel this especially in your glutes!

3.) Roll Outs

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– Get into plank position, BUT instead of laying elbows flat on the ground in front of you, place the ball beneath your elbows (keeping your elbows in the center of the ball). Then roll your elbows back & then forward again, while keeping your feet secured in the same spot.

Repeat this 10 times!

4.) Standing Knee Ins

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– Stand up and put the ball directly in front of you. Then angle your legs slightly so your leaning forward just enough, while placing both hands on the ball (plank position) in front of you. This is similar to the regular Knee Ins, however you’re standing. Remember to hold for 1-2 seconds AND alternate. Repeat 15 times each leg!

5.) Leg Lifts

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– Laying flat on the ground, place the ball between your feet and calves, so that both of your inner calves are in contact with the ball. Then slowly, lift the ball up, hold for 1-2 secs, then slowly lower down. Repeat this 10 times! You should feel it working your inner thighs, clutes, and core! Make sure to bring your legs all the way up!

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6.) Single Leg Lifts on Ball

– {Refer to above image} Get into plank position with both hands laying flat on the ground (so your arms should be fully extended, no elbows on the ground)! Then balance both toes/feet (whatever feels comfortable for you) on the ball and slowly lift one leg up (keeping it straight the whole time). Repeat all 10 on one leg, then alternate to the other leg 10 times. Make sure this done slowly as to feel the benefits from it!

7.) Inch Worm

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– Remain the same plank position as above ^, but this time place both feet/toes on the ball and bring your knees as close towards your chest as you can. The ball should slowly roll back and forth with this motion. You want to make sure your keeping a triangle shape (butt should be straight up in the air, while your spine should be flat and your legs should remain straight). Repeat this 10 times!

~ If you want you can either repeat this set 3 times if you’re not feeling it fully OR you can add a few more reps to the second set. I.E. — Instead of doing 10 Knee Ins on each leg, make it 15 reps on the second set! I can guarantee you will definitely feel this in your core later or the next day! Soreness = Making Progress! Have fun with it and Enjoy!

Can’t say this enough… but be sure to follow me on instagram @EATRUNANDALLINBETWEEN for my daily meals! 🙂

A Few Recipes I Can Guarantee You Won’t Want to Pass On

Okay so I’ve been lacking on my recipe postings lately so I’m laying it ALLL out here…

In that case, I’ll start out with my Easter Day Meals. Unfortunately I was stuck at school during Easter break so the meals I prepped were just for my sister and I. This is slightly different than my usual easter dinners full of 20+ family members, but I can tell you one thing…it certainly made cooking proportion sizes and cleaning A LOT easier!

For breakfast we started off with stuffed avocados!

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I was inspired by Pinterest on this one; but anyways the recipe included:
– Avocado
– You can either use 1 egg white or a full egg
– turkey bacon

~ Scoop out each avocado and put that on the side. Then crack open each individual egg and add it to the avocado. Place them in the oven at 425 degrees and cook it for about 15-20 minutes! While its baking, put the turkey bacon in the micro and cook until your desired crispness is up to par! Crumble that on top of the egg-avo once it’s ready to be taken out. Enjoy! Dip the left over turkey bacon in the left over avocado for some more snackin!

The next meal of the day was a traditional Greek Soup called AvgoLemeno!

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This is quite easily one of the EASIEST yet MOST delicious soups I’ve ever made! I’ve been eating this for years as it has always been a signature part of our Greek Easter Meal, but never did I think a soup that amazing could be so simple to make once you get everything just right! All you’ll need (for 6 servings):
– 4 eggs whisked separately in 1 bowl
– 3 cans of low fat/low sodium chicken broth
– 1 1/2 cups of whole wheat orzo
– 3 lemons

~ Add the 3 cans of broth to a pot and bring it to a boil. Once it’s boiling, add the orzo and let cook. While this is cooking, whisk together the eggs while simultaneously adding the freshly squeezed lemons to the eggs. After about 8-10 minutes, take out about 1-2 cups of the broth and slowly add it into the bowl with eggs (if you add it to quickly the eggs make begin to cook in reaction to the heat), while you’re adding this, be sure to keep stirring the whole time! Once you’ve added about 1-2 cups of broth (the pot should be off heat at this point), add the egg/broth mixture slowly back into the pot and continue to stir slowly, while heating it back up on low. Finally, add as much pepper to your liking and enjoy!

On the the baked goods…again I was inspired by a Pinterest recipe for a Greek Yogurt Blueberry Banana Bread:

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Check out ‘Nosh and Nourish‘ for the full recipe! My one little difference was that I used just 1 egg & 1 egg white, I also added cinnamon to the mixture! It was super delicious and moist…the Vanilla Chobani Greek Yogurt was KEY. I also may have used a FEW too many blueberries, but I actually liked all the extra gooeyness in there 🙂 Watch out — this dessert will go FAST!

Some other stand out recipes from this week included…

My Homemade Whole Wheat Veggie and Ground Turkey Pizza:

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Sometimes you just need a good old pizza night and I don’t think anything could have done the job quite like the pizza I made, just sayin!

What you’ll need:
– Whole Wheat Pizza Dough
– Ground Turkey Meat (Sautee this in olive oil and cook until just lightly browned!)
– Medium can of Organic Tomato Sauce and small can of Organic Tomato Paste
– Veggies! (Brocoli, Eggplant, Spinach, Cherry Tomatoes, onion)
– Skim Mozzarella Cheese & Reduced fat Feta Cheese

Roll the dough out and then roll the sides over just a bit to form the crust. Then add 1/2 and 1/2 of the tomato sauce/paste mixture (I mixed these two together in a bowl before & added basil and a few other spices for flavor) to your pizza. Next, I steamed the brocoli, eggplant, and spinach and added that to my pizza. Topped it off with the sliced tomatoes and onion…and finally spread one half of the pizza with moz cheese and the other half with feta! Bake for about 10-15 mins on 424 or until golden!

Another delicious meal from the week was a Stuffed Sweet Potato:

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Again, this was inspired by Pinterest, however I used a few different ingredients to switch it up! The original recipe came from: TheKitchn However, in mine I used:
– 1 large Sweet Potato
– Spinach
– Mushrooms
– Yellow onion
– White Beans
– Garlic
– Feta Cheese

~ I then warmed my sweet potato up in the microwave for a few minutes, while I sautéed my spinach, chopped mushrooms, garlic, and onion on the stove top. Once the veggies looked cooked enough, I added the beans to the dish and let that cook for a few mins. Once the sweet potato was just soft enough, I sliced through the center and added just a small handful of the veggies into the potato. I topped it off with some feta cheese and baked it for about 5 minutes. I took that out and walah!

Tomato-Avocado-Corn Salad:

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This was quite simple to make and pretty much was my lunch for the ENTIRE week and not once did I get sick of it! So So good! All I used was…
– Heirloom tomatoes (2 containers)
– 2 Avocados (small)
– 1 can of corn
– 1 can of Black Beans
– 1/4 yellow onion sliced
– Fresh Lemon & Lime
– 1 Tablespoon of Olive Oil & 1/2 Tablespoon of Apple Cider Vinegar
– Salt & Pepper to Taste

~ Mix all of this together in a large bowl and let sit in the fridge. The vinegar should help make the veggies last longer (especially the avocado, so don’t worry if you see it brown just a little…it’s still good to eat)! For my lunches, I enjoyed it over a bed of Spinach with 1 or 2 Rye Crackers that I ended up crumbling into the salad to act as “croutons” for some extra crunch AND some Chia Seeds! Seriously the best lunch dish I’ve had in a while!

Hope you enjoyed and be sure to check out and follow my instagram account @EatRunandAllinBetween for daily meal postings and motivation 🙂

In Honor of this Rainy Easter…Spring is Finally Here

So in honor of Easter I figured I’d right about Spring and what seems to be finally approaching (praying I’m not jinxing it right now…)! Anyway, there were a few Spring milestones from this weekend, which I feel rightfully mark the start of Spring, aside from the rainy Easter Sunday we’re currently having…woof. Milestone number one is a result of the kickoff of our first outdoor track meet for the Spring! Not only were we finally testing out our speed and endurance on the outdoor track, but the weather actually cooperated for the first time in weeks. Approaching the UVA track, the sun was beaming, the crowds were flowing, sporting events all around the campus were taking place, and you could definitely smell the crisp spring air. The fact that the weather is finally bearable enough to sit outside in shorts and a tee is actually shocking after the long dreadful winter we’ve encountered these past few months. The last obvious milestone that shows Spring is finally around the corner, is Easter. Easter defines Spring. Girls break out their floral dresses, outdoor activities commence between egg hunting and family games, and for the most part, flowers are in bloom and the sun is ALMOST always out (aside from today of course). As it appears, according to the 10 day weather forecast, I’m crossing my fingers that spring is here to stay. You may be wondering what direction I’m going in with this which brings up my final point…it’s time to RUN outside.

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Suns out, guns out…right? Okay so maybe not QUITE yet…guys try and keep your shirts on at least until May hits! But, this does mean it is finally appropriate to break out my Nike pros, t-shirts, and of course all the bright colorful clothes I own. Some of you may have been running year round like myself, some may just be starting to make the commitment to begin their running training. Regardless of what point your at, I can guarantee anyone would agree that the warmer weather brings with it automatic motivation and gives you a reason to actually enjoy and have the desire to run. Just the other day, as we were finishing up our warm up and drills on the track, we all realized there was nothing to dread about the upcoming interval training. All winter we’d be training, putting in multiple interval laps around the track, reps after reps, and so on during workout days. This obviously didn’t include every other day where we’d be completing our basic runs. Anyways, my point is that typically we would absolutely dread workout days. I will and so will everyone else on my team admit that workout days are certainly not a walk in the park. They are tough, you have to learn to embrace the pain, and you’ll quickly figure out that there is no better feeling than fully completing a workout and hitting all your times. Ok so back to the point of this, when that first sunny day came out on a workout day, it was hard to dread what was ahead of us. How could we when for the past few months we’ve been training through snow, below freezing temperatures, wind, and rain?? This was the ideal weather we’ve been waiting for and the positive energy was electrifying between the sun and all of my teammates. For the first time, I think we were actually excited to do the workout…woah, weird.

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Based on the above, I encourage all of you to break out your dusty gym shorts and tees and go for a jog under the sun. This is like the one time of the year (aside from a few weeks in the fall), that it’s actually not too hot to run around noon in the sun. Granted the summer weather can be pretty tough when the temp hits 90…the spring is mother natures way of preparing you all for what’s ahead. Basically, take advantage of this while you can and def don’t take it for granted. This is the runner’s number one ideal weather to be running in and therefor brings out the happiness in all of us. The smiles, dedication, and enthusiasm are contagious between all passing runners. So before the deadly summer heat hits, go out for a run, enjoy it while you can actually survive a 5-mile run without collapsing before the 2-mile mark due to drowning in your own sweat…or just straight up passing out on the spot from dehydration. Doesn’t sound too appealing, right? This is your time to make running a sport you will learn to love, not hate. I’m telling you, this weather is like the mediator between you and the sport of running. It will simultaneously make you embrace it, rather than dread it, by spreading its infectious positive light and warmth. Still aren’t sold? Okay, what if I told you that you are now about 2 months away from being in a bikini?? Let me help…go for a run! Running is a great way to get in shape and only takes 30-50 minutes out of your day to complete! You don’t even have to sign up for a gym! With the combo of running and a few home attainable exercises, your body will be in rockin shape with muscular quads, amazing calves, a tight core, and toned arms! How could you pass that up for avoiding a simple run?

I hope you take my advice into consideration…go out TOMORROW as the sun will be out and shining and burn off that extra Easter gluttony we all over indulged in!

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<< — Be sure to look out for my blog post tomorrow on the recipes for the Easter Day dinner I cooked!

Some of my FAVE recipes From Last Week! Including a Mushroom Cream Sauce & Apple Pie Protein Pancakes

I’ve been pretty busy lately, however like I mentioned in my last post…Easter break is quickly approaching and I couldn’t be happier! Only two more rough days to get through…I suppose I can manage! Anyway, I was able to have some time to sneak in a few of my favorite recipes and meals from last week!

Eat The Rainbow Salad:

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Ok so um YUM. This was the dankest of dank salads ever. Also, incredibly filling and so many beneficial nutrients thrown in! What did I use? Welllll, first I cooked 1/4 cup of Quinoa in half water/half coco vita orange flavored coconut water. When this was finished, I put that into the fridge to cool. Then for the salad I added; fresh mango, avocado, feta cheese, clementine pieces, almonds, and for the onions…I caramelized then in coconut oil and a little bit of brown sugar and garlic! Lastly, for the dressing I drizzled just a bit of fresh lemon, apple cider vinegar, olive oil, and some honey!

Healthy Mushroom Cream Sauce:

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For this dish, I kind of made this on the whim! I realized I had a bunch of mushrooms that were about to go bad and decided I would try and make a healthy “cream” sauce with all of them! For the sauce, I mixed together about 1/4 cup of plain greek yogurt, about 1-2 tablespoons of white cooking wine, about 1 cup of chopped mushrooms, 1.5 tablespoons of olive oil, minced garlic (1 clove is fine), about 3 tablespoons of yellow onion, and a dash of pepper, salt, & basil! Threw this on the magic bullet and blended just enough, you want to keep it relatively thick! I then heated this over the stove on low heat. On the side of cooked up some quinoa and sautéed some more mushrooms, onion, and spinach for some veggies! Super delicious and perfect for an healthy alternative as opposed to Alfredo!

“Apple Pie” Protein Pancakes:

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Ok so I know what you’re thinking…they can’t possibly taste like apple pie AND be healthy. But let me tell you, you’re WRONG! They were so so tasty and sweet! Totally satisfied my craving for a ‘sugary’ breakfast meal! For the mix: I used a scoop of 365 Vanilla Whey Protein Powder, 1/4 cup of organic whole foods apple sauce, about 3 tablespoons of vanilla almond milk (unsweetened), 2 egg whites, and cinnamon to taste! Cooked it over the stove in coconut oil and topped it off with bananas, honey, and more cinnamon! YUMMM POP!

Mango Avocado Coconut Chicken Salad:

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Haha so they name is a bitttt of a handful to say, HOWEVER it does justice for how much is in this delicious salad I made to go for lunch! It tasted like the island (lately i’ve been SO into the coconut and island flavors…perhaps a sign I’m missing the summer….)! Anyways, for the salad I used: fresh spinach, 1 tablespoon of chia seeds, almonds, feta cheese, freshly sliced mango & avocado, 1.5 tablespoons of unsweetened coconut flakes AND for the dressing I used fresh lemon and apple cider vinegar! I don’t typically use to much for the dressing since the feta and avocado tend to moisten the salad once I shake it up.

So that’s just a small look of my faves from last week! More to come this week and following Easter Sunday, I will have a post of all the recipes I plan on cooking up for my sister and I!

Per usual, PLEASE follow me on instagram @EatRunandAllinBetween 🙂 🙂 Thank you!!


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