WIAW: Gluten Free Blueberry Protein Bars

The following post is sponsored by FitFluential LLC on behalf of Designer Whey.

One of my goals for 2014 is to continue to make healthy food choices. Since giving up wheat in the summer, I have been more conscience of the foods I make and eat. 

One of my favorite snacks to make are my Peanut Butter Banana Protein Bars. Now, even though I am a proclaimed creature of habit, while prepping to make my latest batch of protein bars I decided to change things up with a new flavor: Blueberry.

I used to eat blueberry muffins, blueberry bagels, blueberry toast...you get the idea. My smoothies often have blueberries, but it's not the same taste. So I changed up my peanut butter banana bar recipe and came up with this:

I mixed all the ingredients together (btw - I used a mini-chopper to mash up my blueberries), plopped the mixture down on wax paper, and then rolled it out before putting it in the oven at 350 degrees for 15 minutes.

After flipping the baked mixture over onto a cutting board and removing the wax paper, I cut it into squares.

It was blueberry delicious-ness! (full disclosure: I will probably double that amount the next time I make them...because I like blueberries that much!)

I love packing these homemade bars for lunch, grabbing one as a pre-workout snack, or munching on one after a good sweat session. They are so much healthier than my pre-gluten-free choices and using Designer Whey protein helps make my food work better for me.

What is your go-to pre/post workout snack?

In case you are interested in more healthy snack choices, head over to the WIAW linkup or join the fun!

Training Truths: It helps to have a Plan

Zooming into the last weeks before the Christmas holiday is hectic. Hectic at home. Hectic at work. Hectic everywhere! Once again, I am grateful to have a supportive family who understands my need to run and workout.

Last week I knew things would be crazy with mrC out of town Sunday to Friday, so I went into the week with a plan. I still did my morning #squatstreak and foam rolling routine, but then varied my evening workouts based on how much time I would have. It was so helpful to do it this way and useful for making sure I accomplished my RTB weekly team challenge set by our Team Captain Katherine.

MON: 4 minute ninja ab workout, 1 minute of jumping jacks, and 2 AMAZING strength sets by Katherine (10 push-up, 10 front alternating lunges, 10 pistol squats, and 30 second side planks).

TUES: Snowy afternoon 2 mile treadmill run

WED: Same as Monday.

THURS: Same as Monday.

FRI: Cold and easy 5K run to the beach and back. mrC was back in town (and bored I think) and followed me in the car with the dog. He did capture this really good look at one of the hills I have to climb on the way back.

SAT: 4 minute ninja ab workout and then another Saturday morning SurfSet session. As if the full body workout wasn't reward enough, we walked out with sweet little gifts from TI Fitness Training.

SUN: It was the first BIG storm of the season and we picked up 10.5 inches of snow overnight, so I hit the treadmill first thing in the morning for my long run - 6 miles. It was a bummer to have to do my long run on the 'mill because I never feel like it is a good run. It always feel so much harder than my outdoor runs, yet my stats usually show that the opposite.

Do you plan your weekly workouts? 

And #ChillyChallenge Week 2 Warriors. Here are some of my favorite photos from the week. I know some of you are dealing with cold weather, snow storms, and most are working on holiday planning, but you are ROCKIN' the daily challenges! I can't wait to see what you've got for week 3!

There's still time to join the fun and be eligible to win a pair of Mizuno Wave Rider 17s. Follow #chillychallenge on Instagram, complete the daily exercise, post a photo TAGGED #chillychallenge @runningescapades. Post at least 5 photos to Instagram throughout the month to be eligible to win. All details here.

Year of Running: 2013

Happy Friday!

Today I'm joining Miss Zippy and friends in taking a look back at my year of running. It wasn't the year I was hoping for back when we got started and a lot of things changed, but I still had a great time and learned so much. I'm grateful for the experiences I had and the people that I shared them with.

Best race experience: It might be an odd choice, but finishing the BAA Half Marathon with my slowest half marathon time was actually the best race experience. I was on the sidelines with an injury and only ran the race to get the Distance Medley Medal. Going into the race knowing that it would be hard and slow allowed me to let go of the pressure of a great finish, but still have a GREAT FINISH.

Best run: Anytime I run somewhere new is a great run. While home in Cincinnati for a visit over the summer, I discovered an awesome bike trail that caters to runners, walkers, skaters, and obviously bikers. Stopping at a running store or grabbing a bite to eat right on the trail is just...the best idea ever.

Best new piece of gear: It's really hard to pick just one thing, but right now I am so grateful for my Athleta Polartec Tights. They will make cold winter runs (25 degrees or less) so much easier because my legs will be nice and toasty. 

Best piece of running advice you received: If you want to be a better runner, cross train. As I work my way back from injury, I am learning the truth behind this advice. I have spent the better part of 4 months completely committed and my runs have been better and faster than I could hope.

Most inspirational runner: Hands down, this is RUNEMZ. Not only can she RUN, but she RUNS 100 miles in 24 hours or less 3x on a treadmill for the benefit of underprivileged children and battered women. A-MAZ-ING! She recently did a guest post on tips for beating treadmill boredom. I think she knows what she's talking about!

If you could sum up your whole year in a couple of words, what would they be? 

How was your year of running?

WIAW: A Childhood Favorite

When I was a kid, I loved spending time at my grandparent's house and eating mush. Mush was pre-cooked cornmeal fried up crispy and served to me smothered in honey. No one could make mush like a Gpa. Over the years, I learned to make mush just like he did and would have it as a treat every once in awhile.

source

When I left Cincinnati, there were many favorites that would be left behind: LaRosa's Pizza, Skyline Chili, and Mush. I can order request some of my Cincy favorites and have them shipped to me (thanks to my wonderful friends and family), but I couldn't figure out how to get Mush since it was refrigerated and expensive to ship.

This past summer, while spending a weekend in Newport, RI, we stopped for breakfast at our favorite diner. For the first time I noticed Johnny Cakes on the menu. A Johnny Cake is a fried cornmeal flatbread that is claimed to have originated in Rhode Island. I was so excited to learn that I could order some mush whenever we went to Newport.

Then a few weeks ago I made another discovery: Polenta.  More cornmeal, this time with it's roots in Italy, Polenta is very similar to mush (so much so that I really don't what is different) and can be served fried. And oh-happy-day, it's gluten-free!

So, I finally tried some Polenta and it was like traveling back in time. It WAS the American cornmeal mush that I had as a kid. I couldn't believe it and it was so easy to make thanks to the pre-cooked rolls you can buy in the grocery.

I sliced the Polenta into 1/4" thick slices and fried it in a skillet. Some people use butter, but I used oil and tried to get it as crispy as I could. I served it just like when I was a kid, with honey on top.

What childhood favorite have you revisited (or would like to) lately?

Don't forget to check out other great recipes and food ideas at the WIAW linkup!

Training Truths: Finding Motivation

Week 1 of the Chilly Challenge was a success! It has been so fun to see all the Instagram photos posted each day by the participants completing the daily exercises. Reading your comments and learning that the challenge is motivating you makes me so happy. In case you missed it, you can find out how to participate here. Winner will receive a pair of Mizuno Wave Rider 17s!

In addition to leading the daily exercise goals for the Chilly Challenge, I continued to run, cross train, and build strength. Admittedly, I get much of my motivation from others. My Reach the Beach MA team captain has been creating weekly challenges to keep us motivated. I find awesome workouts/challenges shared on social media. Group fitness classes bring out the competitor in me. And my amazing husband's encouragement picks me up when I'm doubting myself.

Monday - #squatstreak, wall sits, foam rolling.

Tuesday - My partner-in-crime was working late, but motivated by my RTB weekly goals I did this 2 mile run on my own. It was faster than I want to go while I'm still in healing-mode, but I know it was because my anxiety level was elevated. Running alone and near dusk makes me nervous. #squatstreak and foam rolling in the morning.

Wednesday - #squatstreak, wall sits, foam rolling and an afternoon session of 4 minute ninja abs. This is the same workout from Amanda at RunToTheFinish.com that I found a while ago and I'm still loving it because it's tough. It's only four minutes, but it's a killer workout. I love when other runners share their workouts so I can steal them try new things.

Thursday - #squatstreak, wall sits, foam roll. Afternoon PT session with Dr. Brian. It feels like we've been dealing with this adductor issue FOR...EV...ER, but he reminds me each time that these muscles take the longest to heal. I'm not a patient person.

Friday - After finding out that mrC was stuck in Minneapolis on Thursday and then still stuck on Friday afternoon, I really needed this 2 mile run. Even though I was feeling frustrated, I really needed to NOT take it out on my pace because Thursday's PT was intense and I was feeling some effects of the ART. I did much better. Sadly, Booney did not get the memo that my running partner was absent. #squatstreak and foam rolling in the morning.

Saturday - I love #SurfSet Saturdays. Although I wish I lived closer, I like taking classes at TI Fitness downtown. The total body workout is great for my cross training and I like using equipment that I don't have at home and learning new things. The instructors are fun and I love when they add "oh just 6 more" to the end of a 20 rep round. #squatstreak and foam rolling in the morning.

Sunday - mrC was finally able to join me for a run for the first time in more than a week, so I convinced him that an easy loop that included the rail trail would be perfect. We ran the first two miles, not 2.5 like I thought, parallel to the river on the road. On a side road we connected with the trail and ran back toward the car. There is something very comforting about hearing the footfalls of your running partner and just knowing he is there, even if you're not talking. Since my "long run" was scheduled for five miles, I asked mrC to pick me up at the bank and kept running into town. The last mile wasn't as nice as the first four.

Where do you find your motivation?