I’ve been running lately, thanks to that group of dear friends you know who you are, who are challenging me to Fitbit challenges. I’ve got a love/hate relationship with running, I hate it in every which way but loves the happiness it gives me, how it makes me feel about myself and I love how my body responds to the work.
Here are 5 joys running has given me this month:
- It makes my sleep AMAZZZINGGG… I dream well, I sleep soundly and I fall asleep fast! Sometimes, as soon as my head hits the pillow, I’m out. A massage therapist once told me once about the pineal gland, and how if you clean it out with a short juice fast you begin to dream better.. which leads me to my next point …
- My dreams are as interesting and vivid as good movies. Perhaps the fact that I’m running and pushing my body to metabolize quickly; push blood through my body faster, process oxygen quicker, make my heart step out of its box, etc. is in a way cleansing my body, battling against dull/slow/groggy movement of blood? Maybe my pineal gland, some say responsible for vivid dreams, is getting cleaned out in the process? I don’t know, but I like it.
- It reminds me I’m strong. The strength the body feels when it’s pushing to the limits reminds me of my inner strength. It reminds me I can do anything I put my mind to.
- It makes me very sharp. My brain, my eyesight, my speed .. all is quicker, it’s “revving” like an engine of a sports car or something. I feel as though I can do something quickly, with a good quality, I’m “all there” .. as opposed to groggy or slow … which brings me to my last point …
- It keeps me in the moment. Running forces me to stay in the present moment. I’m focused on the step of that very second, so even though thoughts can come into my mind during my run, I practice, successfully, how to stay in the moment, and enjoy the health I have today.
Do you run? What’s been your experiences with running?
With less than 8% fat, about 22g of protein in a serving of 100g, for my macros, turkey muffins were a perfect lunch idea.
When I made them yesterday I can’t begin to tell you how amazing the aroma was steaming out of the oven. I ate this over spinach and with roasted sweet potato.
500g (1 package) extra lean ground turkey
1 red bell pepper chopped into tiny squares
1/2 red onion also chopped into tiny squares
2 teaspoons sweet chili sauce for chicken
1 teaspoon soy sauce
1 tablespoon Maille Dijon mustard
1 teaspoon rice vinegar
1 teaspoon garlic pepper
- Preheat oven to 375° before preparation
- Combine all ingredients in a large mixing bowl
- Drop turkey mixture into silicone molds
- Bake for 20 minutes. Turn oven off and let muffins set for an additional 20 minutes in warm oven.
- Serve with steamed vegetables, spinach, sweet potato or rice.
I can’t tell you how much I enjoyed these muffins! Finally, delicious turkey that was moist, flavorful and a great lean protein that goes with other healthy options.
I will definitely be making these many more times again this year! How do you cook with ground turkey or chicken?
Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain.
Do you workout or exercise your shoulders?
I made seitan from scratch the other day. I had watched the documentary called “Cowspiracy” and thought it was so motivating!
So here’s my recipe for chunky potatoes with meat n onions; vegan style!
Boil diced potatoes and add spinach:
I wanted Asian flavours so I added Braggs amino acids (soya sauce), rice vinegar, sweet chili sauce and a splash of apple cider vinegar.
I cooked that together covered for about 10 minutes under low heat.
Then I fried my seitan, diced, with diced onions and some all of oil and water.
The “meat” has a spicy flavor, good meaty consistency and goes well with the potatoes and onions and spinach.
It might not look like much but I’m proud of myself for making it and truly enjoying it!
I made my meat from scratch!
Have you ever tried seitan? Do you think you would like it?
I like this sequence since it’s short and effective. But remember – consistency is key. So this is not a workout to do one time for five minutes.
Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!
Will you be trying this today?
There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles.
So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!
Have you tried these exercises before ?
My third chicken marinade is Asian style! This marinade has Sirracha (hot), soya sauce (salt), a dash of fish sauce (ferment), rice wine vinegar (sour), sesame oil (flavour) and sweet chili sauce (sweet)!
Does chicken with rice, which I made using Asian spices.
I diced the chicken and pan fried it until fully cooked in some olive oil.
Was totally delicious!
It’s filling, gluten free, vegetarian and tastes fresh! It’s vegetable pho and it’s important that you find one that you like.
Since good authentic pho isn’t easy to make, (often broth takes hours to make and the consistency of noodles can be finicky) I think it is important for you to find a good vegetable broth from a restaurant that you love!
I am so happy to say that I have found one. Other restaurants had broth with too much weird stuff in it, there was salad and cucumbers in my noodle soup, totally unacceptable!
But not this one.
And, did I mention that this restaurant is close to my house?
The broth was clear, delicious and fresh. Vegetables perfectly cooked. Very fresh. And a great selection. I got carrots, onion, broccoli, cabbage, Red peppers, celery … And the noodles were awesome.
Vegetables are nutrient dense foods, this soup filled me up. it was totally satisfying. And the best part? This huge bowl of soup has 300 to 400 cal in total!
What is your favorite dish to order in a Vietnamese restaurant?
In accordance with my marination series I will now announce my second marinade!
It is garlic herb seasoning and extra virgin olive oil.
It wasn’t bad. I could definitely taste the marinade because I left it on overnight and it was very garlicky.
This time I decided to boil some diced red potatoes to eat with the chicken.
I decided to cook some diced onions, add the chicken and then eat over the boiled potatoes. I did need to add some mustard and sweet chili sauce for chicken.
I diced the chicken too:
Turned out pretty good. In the middle of my cooking, I got a very exciting package from FedEx, delivered priority overnight:
But that’s a tale for another day. Let’s get back to that chicken, shall we?!?
So filling. Totally boring compared with all the yummy stuff out there but it’s lean, helps muscle growth and aids fat loss!
I finally found a pack of organic chicken breasts at Costco.
I decided to divide the pack into three. Two chicken breasts per freezer ziplock bags.
I washed them, dried them and marinated the first two in freshly dried basil, extra virgin olive oil and balsamic vinegar.
Chicken breasts are versatile since you can eat them or cook them so many different ways. I will share with you the other two marinades in future blog posts.
For the basil, extra-virgin olive oil and balsamic vinegar marinade I decided to pan fry the breasts after marinating for eight hours.
Then I served over chopped greens and a quinoa kale mixture.
I made an extra serving for lunch at work the next day.
It was good. Next time I will add half an avocado and a extra drizzle of balsamic for more healthy fat and flavour.
What’s your favourite marinade for chicken breasts? Look for future blogs to see how I marinated the other two servings!