WIAW: Greek Flaxseed Protein Pancakes

One thing I am learning on my wheat-free journey is that you don't have to give up your favorite foods altogether. With wheat-free options and substituting ingredients, I can still prepare many of our family's favorites. Pancakes are one of those favorites.

After an exhaustive internet search, I found a wheat-free/GF recipe that looked good and sounded good - by that I mean it didn't sound complicated. So I gave it a whirl. The first thing I noticed after mixing all the ingredients together was that the batter was much thicker than regular pancake mix. Looking at it, I was worried that I had done something wrong.

Dropping spoonfuls into the pan didn't make me feel any better because the batter did not spread out like I was expecting (based on regular pancake recipes) and again, I worried that I had made a mistake in my preparations.

However, just like when I have made regular pancakes in the past, a little patience mixed with a few flipping attempts and I finally realized that the batter was fine and the pancakes turned out delicious.

This recipe is for one serving or four medium pancakes, but can easily be doubled.

The original recipe can be found here. I made a few changes based on what I had available, and used the Designer Whey Sustained Energy Protein that I received from my FitFluential campaign.

Don't forget to see what's cookin' at the WIAW link party with Jenn.

WIAW: Buffalo Chicken Quinoa Bites

So far on my wheat free journey, my favorite new food is quinoa. It is so easy to make and very filling. After making my first batch of quinoa bites, I couldn't wait to try more.

Since school starts today, I thought it would be perfect to share another recipe that I think will make a great back to school lunch.

On Sunday, I made a whole batch and sorted the bites into small containers so I can grab them and go in the morning.

Don't forget to check out all the great recipes at Jenn's link up today!

Back to the Beginning

A year ago I ran my first half marathon at the Inaugural Rock 'n Roll Half Marathon in Providence, Rhode Island.

Since then I have run three more.

This weekend, my husband and I will be returning to Providence to run the Rock 'n Roll Half Marathon again. We are looking to bring home some new bling!

It rained the entire 13.1 miles last year and while we really don't want to do that again, RnR PROV is offering a Rainy Day Refund. If it rains more than an inch between 7-12, we can get a refund or a free entry into another RnR race event.

Last year we had dinner at the WaterPlace Restaurant, a really nice place right there in the Capitol Center of Down City within walking distance of most of the race hotels.

This year we will be looking for a place that serves up what we consider to be a better food group for our pre-race dinner!

What is your go-to pre-race meal?

And for those of you who asked, here is the crab dip recipe I mentioned in this post.

Don't forget to check out other great recipes at the WIAW link up at Peas & Crayons.

#TrainingTruths: Workouts & Cream Cheese Pastry

 
It is hard to maintain a regular schedule during the summer. Every day is different. Sometimes we are traveling. For the most part I have been able to maintain my training for the half marathon coming up in a couple of weeks, but my diet has been all over the place. 

WORKOUTS:


#TrainingTruth: Compression gear is a life saver.


As I have upped my mileage on the long runs, my legs have been feeling the effects. Tight hips and glutes, sore calf muscles, and achey shins. Following my long runs, I have been sporting compression socks and compression shorts. These things really do work. I use Zensah socks most of the time, but I also have CEP and Feetures. My compression shorts are from Aspaeris and although they work, I'm not a fan of the dual layers anymore.

#TrainingTruth: I still look forward to every run.


Running is my passion. I know from experience that sometimes, after doing something repeatedly for days, months, years, the excitement can wear off. Running continues to be something that I look forward to. It doesn't matter what kind of run I'm doing; long, short, road, trail, treadmill, alone, or with a partner/group I'm always happy to get out there. 


FOOD:


#TrainingTruth: It is really hard not to over-indulge during the summer.


This past week, I made one big dinner for the family. Then everyone's schedules had them scattered every direction and rarely did we have more than two people home for dinner at the same time. Then we went to Newport for the weekend adding to the challenge of eating healthy. Thursday, we're having a Reach the Beach team meeting and I'm bringing dessert. 


If you've never made this and decide to try it, DO NOT HATE ME. It's THAT GOOD!

I got this recipe from a former co-worker in Ohio (I think she got it from someone at her church). 

Don't forget to check out other great recipes at the WIAW link up at Peas & Crayons.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

#TrainingTruths: Workouts & Veggie Burgers

I'm about 4 weeks away from my next big race, Rock n Roll Half Marathon in Providence, RI, and my training, although modified, has been ramping up. Last week I ran four times for a total of 21.42 miles including my longest distance (9.2 miles) since my last half marathon in May. Here are my latest..

WORKOUTS:

#TrainingTruth: Running hills is really a mental game with yourself.

Part of my training for RnR Providence includes getting ready for the hilly course. I'll be honest, I dread hills. What I realized this week, however, is that I can conquer the hills if I just focus on how I'm really feeling. My legs get tired and feel the strain, but really it's my mind that wimps out. Slowing down allows both my legs and mind conquer the hill.

#TrainingTruth: Last minute rest room visits make all the difference.

As I've gotten older, I have noticed that the need to pee intensifies greatly not long after the start of my runs. I have found myself literally running across finish line of a race and not stopping until I reach the port-a-potties. Eyeballs floating is not a fun feeling! I have been making a point to visit a rest room immediately before starting my runs and it has been successful so far.

FOOD:

#TrainingTruth: I accidentally bought some veggie burgers and I like them.

In the summer I'm all about keeping it simple and light, especially since often times I am the only one home for lunch. I picked up some Morning Star Grillers after seeing a commercial that showed how easy it was to heat these pre-cooked burgers. It wasn't until I had my first one that I was pleasantly surprised to learn that they are veggie burgers. They taste good, are low in calories, high in protein and low in fat.

A favorite burger that I like to make is a salmon patty burger.

Ingredients:

1 can salmon
1/2 cup bread crumbs
1 egg
salt & pepper

Directions:

In a bowl combine drained salmon with 2 tablespoons of liquid reserved, egg, and bread crumbs. Mix ingredients together. Form into 1/4 patties. Cook in skillet over medium heat in EVOO until browned.

Don't forget to check out other great recipes at the WIAW link up at Peas & Crayons.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

#TrainingTruths: Workouts & Salads

According to Daily Mile, my training last week was:

It's been awhile since I've seen that! This week I completed three training runs and ran the Color Me Rad 5K (which wasn't actually 3.1 miles...hmmm). My weekly mileage total was 19.98. I'm doing a pretty good job following the recommended 10% weekly mileage increase to avoid overuse and (re)injury.

WORKOUTS:

#TrainingTruth: I have missed the long run.

As I was dealing with the knots in my calf, my PT asked me not to do long runs. Instead I had to break them up. Saturday I was able to do my first long run in nearly a month. It felt so good to put in 8 trail miles and feel good before, during, and AFTER! 

#TrainingTruth: If I want to finish my runs in the heat, I have to slow down.

A couple of weeks ago, I had to cut short a 5 mile run because of the heat. I ran too fast for the conditions, and started to feel sick and weak. I have set a goal to not have to shorten another run and feel that disappointment. Gradually, I am figuring out how to slow my pace on the hot and humid days. 

FOOD:

In the book Born to Run, Christopher McDougall writes about his journey to discover the secrets to running injury-free.

One interesting piece of information is what he learned from Dr. Ruth Heidrich about the runner's diet:

"Under her Tarahumara-style eating plan, lunch and dinner were built around fruit, beans, yams, whole grains, and vegetables, and breakfast was often salad. 'You get leafy greens in your body first thing in the morning and you’ll lose a lot of weight,' she urged me. Because a monster salad is loaded with nutrient-rich carbs and low in fat, I could stuff myself and not feel hungry - or queasy - when it came time to work out. Plus, greens are packed with water, so they're great for rehydrating after a night's sleep."

#TrainingTruth: Salad for breakfast is weird, but not that bad.

Although I am not planning to follow any type of vegetarian diet (I enjoy chicken and fish too much), I have been eating a salad for breakfast along with my usual Activia yogurt.
I have noticed that I feel better the rest of the day and I don't feel bulky or bloated. On days that I ran, I had plenty of energy and no stomach issues.

My salads are pretty basic: leafy greens, chopped broccoli and cauliflower, a little sharp cheese, and a dash of dressing.

Here's a Strawberry and Arugula Salad that looks delicious from eating well.com:

Ingredients

• 1/2 cup chopped walnuts
• 4 cups baby arugula or torn arugula leaves
• 2 cups sliced strawberries (about 10 ounces)
• 2 ounces Parmesan cheese, shaved and crumbled into small pieces (1/2 cup)
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 2 tablespoons aged balsamic vinegar
• 1 tablespoon extra-virgin olive oil

Directions

• 1. Toast walnuts in a small dry skillet over medium-low heat, stirring frequently, until lightly browned and aromatic, 3 to 5 minutes. Transfer to a salad bowl; let cool for 5 minutes.
• 2. Add arugula, strawberries, Parmesan, pepper and salt. Sprinkle vinegar and oil over the salad; toss gently and serve at once.

Don't forget to check out other great recipes here!

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments of the weekly post

I look forward to reading your #TrainingTruths!

TrainingTruths: Workouts & Eggs

Last week was almost a normal week of training (if you ignore the fact that I'm still not doing my long runs). My weekly mileage total was 16+ miles and I participated in two 5Ks. You can read about the one I PR'd here and go here for the one where I got muddy.

WORKOUTS:

#TrainingTruth: I have a love/hate relationship with hills.

My next big race coming up is the Rock n Roll Providence half marathon. This course is not flat, so I have been trying to work some hilly routes into my training runs. I really don't like hills, especially while I'm running up them, but after finishing a hilly route I always feel awesome.  

#TrainingTruth: I'm addicted to my running stats.

I love logging in to Nike or Daily Mile and seeing my runs posted. It's thrilling to watch the distances get longer and the totals climb higher. Seeing the stats on my watch, or my phone, or the computer gives me immediate feedback and instant gratification for the workout.

FOOD:

#TrainingTruth: My favorite post run protein is cheesy scrambled eggs.

My husband makes the best cheesy eggs. After an early morning long run, I love to settle down into a cup of coffee and some delicious eggs. Sometimes I have them in a tortilla wrap, but usually straight up with a cinnamon raisin bagel on the side. 

New Cheesy Eggs:

• 1 egg + 2 whites
• big tbsp light cream cheese
• sprinkle of parmesan cheese
• small handful of 2% cheddar cheese

Don't forget to check out other great recipes at WIAW link up at Peas and Crayons.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!