Creamy Guacamole Salad

Here's a creation that I came up with this evening that comes highly recommended by my official recipe tester.

2 ripe avocados- pitted and scooped into a bowl
2 tomatoes, seeded and diced
2 large spoonfuls of plain, Greek yogurt
1 handful of fresh spinach leaves, chopped
1/4 of a sweet onion finely diced
*for this recipe, I didn't have on hand fresh cilantro and juice from a lime, but I recommend adding these two ingredients if you have them on hand

*Seasonings to desired taste- start small add in little units until it tastes the way you want it to
Kosher salt
Fresh cracked pepper
Garlic powder
Chili powder
Cumin
Cayenne pepper
*I started with a small dash of each of these, then added more after I mashed them all together and it tasted the way I wanted

In a large bowl, mash all ingredients together using two forks until well combined

Use as a dip for your favorite chip or cracker or a topping on a dish to give it a fresh, southwest flavor.  I used it to top a quinoa/ground beef dish I made this evening and it gave the boring dish a great flavor and fresh feel.

Enjoy!

Creamy Guacamole Salad

Creamy Guacamole Salad on Quinoa/Ground Beef

Bike to Trail to Run to Bike Again

So, my friend Dan Leach lost all this weight and got on television.  Click here to see the spot on Charlotte Today.  What's cool is that Dan is my twin... well, not by blood or genetics, but look at the guy.  He loses all this weight and then shaves his head and has that goatee.  I'm beginning to think this is a requirement for loosing a lot of weight.  You haven't truly completed your transformation until you're hairless with facial hair.  Now the guy is a runner and encourages others to live a healthy lifestyle.

Well, geez, Dan, way to one-up me and get on TV!
In any case, I saw his status update on Facebook "GOOD MORNING! Let's go run 5K!!!! Oh, and then ride 19K!!!! And, um, then run another 3K? Wait, what was I thinking????"  and decided that if we were really twins I needed to do something similar otherwise I'd be left out.  And it worked out that my wife and I decided on some early Mother's Day and Father's Day gifts for each other... new bikes!

Neither of us has had a new bike for at least 20 + years, and my old bike is just barely hanging on- hers is really just scrap metal at this point.  Since biking is great cross training for runners and a great way to get around without having to drive everywhere, we finally decided to invest a little in our future.
Another reason I wanted a new bike was that while I've been getting more into trail running, I don't like the idea that I am wasting a lot of my running time just getting to the trail head- and I hate that I need to drive to others.  So, I've had it in my head for a long time that if I had a good bike, I could always ride to the trail head, run, then ride home.  So, that's what I did today, and it was an awesome training experience.

One of the neat things about doing this is the mixed training aspect.  I just combined cross training with running and the cool down was more cross training.  What I did was to ride my bike 4 miles to the top of a very steep mountain.  When I say very steep, the sloop gets as high as 22% grade and only goes as low as 7% grade and it doesn't let up at all until the top.

Once I got to the top, I locked my bike to a vehicle barrier and ran for 8 miles, then took my bike back home.  After the incredible workout I got going up to the top of the mountain and started running, my first impression was that this was really a weird feeling.  To go from bike muscles to running muscles is a challenging transition, but after a few miles, I got back into my running groove and everything felt fine.  It is evident to me that this type of training is good all around.  If I could just find a place to swim, then I could really be training for a triathlon... which is something I want to do someday.

Working out different muscle groups in the middle of a run is nothing new and is very much advisable.  By working different muscles you better hone your support muscles and core muscles which help to prevent injury to joints, etc.  It also keeps your body guessing what you'll do next, which burns more calories.  It's just good training.

Now, back to my need to match my twin Dan.  He started with a 5k which is 3.1 miles.  I started with a 4 mile bike ride.  He then did a 19k on his bike, which is approximately 12 miles.  I ran 8 miles.  Then he ran a 3k which is approximately 2 miles.  I rode another 4 miles home.  Grand total of miles... Dan, 17 miles; Me, 16 miles.  Dan, you are the better twin and I am the inferior one...  You one-upped me again... I'll get you next time!

Try This for Breakfast!

So, in the world of weird concoctions, I have created for myself a bit of an alternative breakfast.  I have not had cereal for a long time now and have, for breakfast been eating eggs, oatmeal, etc.  I've also developed this little creation that combines the best from all worlds.

It's kind of a granola-ish, cereal-ish, yogurt-ish dish...  give it a try and you might like it.  It is high in protein, nutrients and fiber, and tastes good with a thick texture.  It's also very filling.

First, Greek yogurt ~1/2 - 3/4 cup
1 TBS chia seed
1/4 cup rolled oats
1/2-1 cup fresh or frozen berries (raspberries, blueberries, blackberries, etc)
A few TBS Maple syrup/honey/Agave syrup- you decide
Handful of crushed nuts (your choice- walnuts, pecans, almonds, etc)
Milk- to your desired consistency

*Optional fresh or pre-ground nutmeg or cinnamon- to desired taste

Mix together- I like to mix it up the night before and put it in the fridge so all the flavors combine.

Give it a try!

The Smoothie

There are many variations to a smoothie.  The nice thing about a smoothie is that it is mostly healthy, and in moderation, can make a great healthy snack.

My smoothies are have a few simple ingredients, but pack a lot of nutrients, protein, calcium, and yum!

These measurements are approximate at best as I don't usually measure anything and it depends on how many smoothies you are planning to make, so here's how I make it.

In a blender,
-Start with frozen berries (1-2 cups)
-On top of the berries, Greek yogurt (1-2 cup) - it has to be plain, non-fat yogurt, I prefer Greek, but any plain, non-fat yogurt
-About 1/4 cup maple syrup- you can sweeten to your liking, so more or less syrup is up to you (maple syrup has a lot of good-for-you nutrients, but it is sugar, so moderation is key)
-1-2 TBS Chia seed (optional)
-Ice, the amount is up to how thick you want it
-Milk- again, the amount is up to you, but I would say 1-2 cups
-Set blender to chop the ice- you may need to push down with a spoon to get it going- my blender usually does well with this
-Blend until desired consistency- at this point you can taste it, if it's too thin, add ice; if it's too thick, add milk; if you want it sweeter, add maple syrup

*A variation for the sweetener- you can Agave syrup which has a lower glycemic index or honey, or even evaporated cane juice; you might also want to try apple juice-- but, unless you're diabetic, I would stay away from the artificial sweeteners

*Another variation is to add a nut butter, like peanut or almond butter.  When I first started making smoothies, I actually started by making peanut butter smoothies... these were very popular.  You may even want to throw some nuts in for good measure!

Have fun and experiment, but treat these like a treat- moderation and only on occasion- unless you're running a marathon every day or working out for 2+ hours, you don't need all the carbs!

Duel in the Sun 30th Anniversary

Not much to say today.  I ran across this video, it is an interview between Alberto Salazar and Dick Beardsley about the 30th anniversary of the duel in the sun.  30 years ago, Salazar and Beardsley battled it out in the Boston Marathon in the grueling sun.  Salazar won by 2 seconds.

What I appreciated most in this video is the new attitude that Alberto Salazar has toward running and running war stories.  He's very accommodating to discussing the past, but he sees a much bigger purpose in life, in large part due to his faith in God.

Please take the time to watch, it is worth your while.

Click here for the video.

One Day of Work for a Few Days of Prepped Meals

Cold, winterish weather is coming, so I decided to make some soup.  Recognizing that some days during the week are much tighter than others (getting in a run after work and preparing dinner with a deadline), I went to an new standard.  Taking what I learned from a previous post about soup, I prepared for two nights of bean and chicken soup for dinner, at least one if not two days of chicken sandwiches, and at least one more night of chicken... we'll be chickened out by the time this week is over.

First, I slow cooked a whole chicken in a crock pot on the low setting for 6 hours.  I seasoned the chicken with salt, pepper, and garlic coated in olive oil.  I put the contents of the package that they always include in the chicken cavity (the chitlins? Usually heart(?), liver and neck).  I put it all in the slow cooker with 2 cups of water... then I left it alone.

When the chicken was done, I removed all the meat and placed all the bones, skin, and everything else in a pot with water.  I made sure to include all the liquid from the slow cooker.  I simmered it for a few hours, then strained the liquid into another pot and discarded the chicken parts (voila- stock!)

I prepped two 1 quart containers with the following.  1/2 cup of dry beans (one with black beans, the other with black eyed peas), chicken, diced celery, diced carrots, diced onions, minced garlic, salt, pepper, cumin, chili powder, a dash of oregano, and a dash of cayenne pepper for a kick.

(I made sandwiches with some of the chicken and then put the leftover chicken in a container and in the fridge)

Then I ladled the broth into the containers with the soup mixture and stirred a little- I put a lid on them and put them in the fridge.  From experience, I've learned that the dry beans will absorb the liquid and soften, and the seasonings will combine really well over night.  Tomorrow, when I want to cook the soup, I'll only need to simmer it for a little bit and it will be good.

I put the remaining stock in two more quarts and put them in the fridge.  Stock/broth can be useful in many ways.  It's good if you warm it up and just sip it for easily digestible nutrients if you're sick or in the need of something warm or nutritious.  It can be used to make rice, quinoa, beans, or other soups.  Broth/stock is a good substitute for water in savory dishes if you want to add a little more nutrition.

Side View with Stock

Below are some pictures of what it all looked like.

Top View Pre-Stock

Side View Pre-Stock

Top View with Stock

Rail to Trail

I went on a 14 mile trail run today on the Stony Valley Railroad Grade.  I was surprised that this rail to trail path crossed with a part of the Appalachian trail.  I guess when you live in the AT territory, it's hard to run on a trail without coming across it at least once.

Just in case you don't know, a rail to trail run is generally based on an old railway line.  When a railroad company leaves a route, they take their tracks and leave a pretty straight, flat trail.  These types of trials exist all over the United States.  It just so happens that the trail I decided to try for the first time today is about 10 minutes from my house by car.

What bothers me the most about this trail is that it has taken living here for about 5 years before I even attempted it.  There are a lot of trails all around me, but I have done whatever it takes to make sure that I don't ever drive to a trail head.  It's almost shameful, but for an introvert like me, it's probably common.

I encourage you to take a look around your dwelling and see what exists as a possible train run for you, you might be surprised at how many people think this trail is a pretty neat thing.  If you're too nervous to check it out on your own, arrange for a friend to explore with you for a hike.  If still too nervous, email a local running club for some advice on trail running.

In any case, I highly recommend trail running.  Trails can be hard or very simple, like the one I ran today.  Many world-class athletes use trail running as a way to work out without too much stress on their joints or muscles.

When you run on the road, your whole body absorbs the impact, but when you run on a trail earth takes the force.  Plus, as the terrain changes your muscles get a different workout than what it gets on the road.  And, trail running forces a rhythm change.  Road rhythm is very basic and regular (thup thup thup thup thup thup thup... etc)  whereas trail running is irregular (thup thup thupthupthup thup   thup   tup   thup  thupthup thup thup thupthupthupthupthup...) get the idea?  That helps the joints, muscles and mind when running in longer races.

In any case, this particular part of the trail was pretty easy, so I made a couple of videos to show you.

Stony Valley Railroad Grade 1
http://youtu.be/Q0tLxEghUYo

Stony Valley Railroad Grade Video 2
http://www.youtube.com/watch?v=fKHriOqC0bc&feature=youtu.be

In looking at this, I also discovered an interview with Christopher McDougall made by Appalachian State University.  Enjoy!
Interview with Christopher McDougall, author of Born to Run.
http://today.appstate.edu/ap-mcdougall