Half marathon mark + natural energy gel recipe

Last weekend was my half way point in training.  That means I ran my longest distance ever - 13.1 miles or half marathon.  Looking back at it, it was not bad, but during my last couple of miles all I could think was “Why, 2 months ago, did I think this was a good idea!?!?!”   Now it’s behind me and I’m pretty amazed with myself.  I would never think my legs and my mind could carry me this far!  

For my route I didn’t do anything special this time, just tried to stick to low elevation and paved neighborhood roads vs. concrete, as I find it much easier on my body.   I did have to hit at least 10 traffic lights and make too many to count turn-arounds, which no doubt affected my pace... 

...but I ran, and that’s all that matters!

Once you start running distances over 10 miles it is recommended to take energy gels every 5-7 miles to help you keep going.   There is an endless selection of energy gels everywhere, but I always feel a little uneasy about “magical” energy boosting mixtures – their ingredient lists make me dizzy.  Plus, I couldn’t find anything with protein in it.  So I decided to make my own, natural energy fuel (big shout out to Pinterest for that).   Here it goes:

• 8 pitted dates soaked in warm water for few hours

• 1 tsp extra virgin coconut oil

• 1 TBS honey or agave syrup

• Sprinkle of sea salt

• 1 TBS chocolate protein powder (some suggest to include protein in addition to carbs, in order to avoid hitting “the wall”) 

• 2 TBS grapefruit juice

It came out perfectly and it tasted pretty good, I must say!   Bonus: I feel safe giving it to my daughter, who has been begging me to have some energy gels for her soccer games.

So that’s where I am at this point and from here, I start running some serious miles!  

Till next time,

Liana.

Iced Green Tea for strengthening your skin

Noticing papery, thin skin? Try our clay masques to return elasticity and improve complexion. Use them once a week or more often during summer to help control sebum production as well as deep cleanse. You can also add skin-strengthening foods that reinforce skin’s capillaries, making it appear more supple and tone. Best foods include: cranberries, blueberries, bilberries, tea (green and black), black currant, onions, legumes, and parsley. Summer is the best time to pick berries, but my favorite way to consume vital minerals in abundance is to make my own iced green tea. You not only improve your skin, but also get your minimum 2 liters of water intake and load up on naturally occurring antioxidants! 

I make my iced tea with matcha green tea available at Costco. Why matcha? Because in 2003, researchers from the University of Colorado found that the concentration of the antioxidant EGCG available from drinking matcha is up to 137 times greater than the amount of EGCG available from other commercially available green teas. Matcha is also said to boost metabolism and help reduce cholesterol levels when drank regularly. 

All you need is boiling water, biggest cup your can find and some matcha.  I use 5 tea bags at a time. Add boiling water and let them sit for at least 3 minutes. Remove bags, do not squeeze too hard as it may make your tea bitter. Transfer your hot brew into a pitcher and add cold water. I usually use 1 cup of brew to 2-3 cups of cold water. (corrected on 08.02.12) 


Let your tea cool down to room temperature on the kitchen counter before placing it into refrigerator to avoid sudden temperature drop, which can make your iced tea cloudy. Add some mint or better yet, slice of lemon for extra Vitamin C and ENJOY!

Till next time,

Liana.  

Chicken mushroom creamy pasta sauce (kid friendly)

My kids love pasta that's why I am always looking for new variations of pasta sauces. One of our family favorite is pasta meat sauce that I blogged about earlier. Very recently I came across this simple recipe of chicken penne and decided to put my own spin on it. This is sooo good, sooo easy to make and sooo easy to adjust, you can be making it every day! I strongly recommend using rotisserie chicken, as it will save you a ton of time and sanity!

Here is my implementation with our favorite ingredients:

4 tablespoons butter
1 garlic clove, crushed
1/3 cup onion, sliced
1/4 teaspoon salt
4 tablespoons flour
1 (15 oz.) can or 2 cups chicken broth (or boiling water)
1/2 cup sour cream
1/4 cup of goat cheese, optional
1/2 teaspoon salt
1/8 teaspoon pepper
2 roasted chicken breasts, cut into bite size pieces
frozen spinach, optional
mushrooms, sliced, optional

Preparation (about 20-25 min):
Melt butter in a medium deep sauce pan. Cook garlic and onions with 1/4 teaspoon salt, over medium heat, until onions have softened and become translucent. Add flour and cook 1 to 2 minutes, stirring constantly. Stir in liquid, stirring frequently until sauce comes to simmer. Stick blend ingredients into a fine mixture then add mushrooms and chicken, cook for 10 minutes, add spinach and cook for another 5 minutes. At the end add sour cream and goat cheese, stir while they melt and serve over your favorite pasta.


My husband could care less about uninspiring rotisserie chicken, but he loves this recipe!

Hope your family will enjoy it! And please do share your variations of ingredients with us!

Till next time,
Liana.

Chicken Sausage and Bell Peppers Spaghetti

Every busy mom loves easy, healthy recipes and here is one of my favorites! This recipe will provide a dinner for a small family of four and it is a great way to make your kids eat vegetables - with pasta! Everything goes with pasta, right?

You will need 4 chicken sausages from your favorite market; box of your favorite spaghetti; 3 bell peppers: yellow, orange or red work best (not green bell pepper); 1 large white onion; 1/4 cup of Olive Oil; grated parmesan.

1. Add full sausages to non-stick pan (no oil required).
2. Brown sausages on each side. Just wait for them to become semi-firm and lightly browned on each side. Do not overcook.
3. Slice your peppers medium and onion medium thin.
4. Take out cooked sausages and let them rest for few minutes on a cutting board.
5. You can start a pot with water for cooking spaghetti now.
6. Add Olive Oil and sliced vegetables to the same pan. Cook until they turn translucent and soft.
7. Slice cooked sausages in an angle and add sausage slices to the pan with vegetables. Stir well and let everything cook on medium heat for 7 minutes, or just enough for juices to blend and get absorbed by meat.
8. Serve vegetable-sausage mix over hot spaghetti and sprinkle with grated parmesan cheese! Done!


Can you say YUM-O?