Monday, January 17, 2011
This stuff is super yummy and easy to make! This recipe is from a German source, and Germans use weight, not measuring cups. I will keep it this way. If you have a digital scale, it is super easy.
100 grams (g) = 3.5 oz
Granola or "Müsli," as Germans would call it.
This is the basic recipe I have, but feel FREE to change it up, add different things, take out the ones you don't like, and make it totally your own creation!
75 g rolled oats
50 g chopped almonds
50 g chopped hazelnuts
50 g sunflower seeds
50 g coconut flakes
1/8 tsp bourbon vanilla (vanilla bean ground up into a powder)
1/2 tsp cinnamon
1 tbsp butter
1 tbsp honey
50 g raisins (or dried cranberries, or dried cherries, whatever you want!)
You just throw the oat flakes, nuts and other ingredients into a bowl and mix it up. Then in a pan with the heated butter and honey, you toss the ingredients around and toast them until they are slightly browned. Put the toasted ingredients into a bowl and let them cool, and then add the raisins.
Today, I made this. It took maybe 30 minutes to throw the things together and toast them, and I made a quadruple recipe. Very simple, very easy, and WAY LESS SUGAR than store-bought cereal!! I also added pumpkin seeds and flaxseeds, flaxseeds being high in your Omega-3 fatty acids!! Mikah and my girls already LOVE IT!
Sunday, January 16, 2011
...check out that cafe job!! The lady from my little German village here who is co-owner, was really cool about it - I can come work with them, check it out, get to know everyone, and see if it's a good fit. This is the part I'm VERY happy about - very non-committal at first!!
I made the mistake of taking on an English-teaching job one day a week. I thought it'd be a great release and outlet for me, and not too much stress since it was only one day per week.... WRONG!! Because I was teaching English, I had certain groups I taught. There was no flexibility, no one to cover me if my kids were sick or if my MIL couldn't come to watch them. And I had to prepare the lessons at home, which I greatly struggled with, being a busy mom and having my kids to deal with. I'd much rather have a job I go to, do my business, and go home!! Plus I knew taking it, it wasn't something I felt led to do longterm.
Not the case here!! Since owning a wholefoods cafe or something similar is what I'm working toward, I think this is gonna be perfect! Plus I need experience for my schooling program I'm doing in this area. And ON TOP of that, I will be submersing myself even further into my immediate German community, which is gonna be great for me! I'll get all the juicy gossip on EVERYONE in the area!!!
So, ta-ta for now, Sparkers!! I'm off to Kaffee Deel!!
Saturday, January 15, 2011
I DID IT!! I am still so stoked! I can't hardly believe it! And I FEEL AWESOME! One of my biggest fears in taking on a marathon was getting these really long runs in. Since I train completely alone, I was afraid I might not feel motivated to get out there and pump out a 3- to 4-hour run!! This feels like such a huge victory for me.
Time of Departure: 4:57 am
Condition of sidewalks: SNOW-FREE!
Total Distance: 23 miles (37 Km)
How I feel: ON TOP OF THE WORLD!
I took 2 water bottles this morning, mixed with just a bit of apple juice and a pinch of seasalt, 2 gel crappy gel packs that I won't purchase again, because I don't want to put that stuff in my body (but I bought them before I found the other whole-foods thingys), and 2 whole-foods endurance energy bars. I wanted to stay well-fueled and well-hydrated, especially since I have NEVER attempted a run that long before.
Today was not about speed, though I did pump out the last 6, because I was feeling so good! I had planned to do Galloway's 4/1 run/walk method for the first half at least, and then see how I felt. BUUUUTTT, after only 20 minutes of that, I was already annoyed with having to walk that soon, and didn't feel I needed it, so I decided to "meet in the middle" and do 9/1 intervals. That worked really well.
I just feel GREAT!! Not only about finishing, but physically too. Way less fatigued than I had anticipated! My last 6 miles were all under 10 minutes!! I love finishing strong. My confidence has been boosted today, and I think my original goal of finishing under 4:30 is definitely doable!
So, Plan for Week 12 was:
Sunday: rest (Yep!)
Monday: Run 7 miles, Pilates
** Actual: Ran 8 miles, Pilates
** Actual: Ran 1 mile with VFFs
Wednesday: Run 6 miles with Strides, BodyPump
** Actual: Ran 5 miles, did a different workout at the gym, plus some weights at home
Thursday: Run 6.75 miles with intervals
** Actual: Ran 7 miles
Friday: rest (Yep!)
Saturday: Run 23 (?) miles
**Actual: Ran those 23 miles, and finished STRONG!
Plan for Week 13:
Monday: Run 10 miles, BodyPump
Wednesday: Run 4 miles, plus strides, BodyPump
Thursday: Run 8 miles
Saturday: Run 16 miles
So, there you have it! Only 6 weeks until my marathon!! WOOOHOOO!
Happy Running, EVERYONE! Have a blessed weekend!
Friday, January 14, 2011
... I am making a new recipe tonight for my family - with FISH! Ok, so, I get a little excited about cooking new creations!
As a child, I was forced to eat fish, so I have always "not liked" it. But I am learning to put my childhood scars behind me (hehe!), and venture out and eat new foods! Try new things, make new healthy creations.... Of course, I LOOOOOOVVVEE cooking. I know fish is healthy, and I am sure I could learn to like it, but I just need to learn to make it myself and become familiar with the different kinds.
But here's the real reason I am doing it:
For my schooling program, we have to do a project in a couple of weeks. We are working in groups, and have to act as if we are a party service or catering business, and plan an event. In a couple of weeks, we will have to carry it out for our teachers.
My group, me and 2 other ladies, have decided to plan someone's 60th birthday party. We have decided that this fish recipe will be one of the things we will make for our project, so I have 2 and half weeks to practice it up!! It is a fish called "Wells" in German, but I am not sure what it is called in English. Maybe its called the same, I don't know. Then I am making a tomato sauce to go with it, brown basmati rice, and a veggie.
Super excited!! I hope it turns out awesome! I hope its not fishy. But I have heard if you make fish really fresh, it doesn't taste fishy. I bought the fish fresh today... so HERE GOES!!
LET'S KICK OFF SOME HEALTHY FRIDAY EVENING COOKING!!
Thursday, January 13, 2011
So far in the past week I have run:
Saturday: 1 mile following a 10.6-mile run in normal shoes
Monday: 1 mile following a 7-mile run in normal shoes
Tuesday: 1 mile
Wednesday: a half mile following my normal run, and then 1 mile in the evening
Thursday: 1 mile following a 6-mile run
I had some soreness in my calves on Sunday and Monday, following the Saturday run. But I started thinking, maybe I was trying TOO hard not to land on my heels. I am just that way - try TOO hard not to make a mistake, only to leave myself more open to injury?? So, I started thinking, I will just relax and run however I feel like running, and see how it goes.
I also checked out some articles on Runnersworld.com, and read an article about changing up your running form. It said something like, "Only attempt to change your running form at your own risk." Or something to that effect. Meaning, run how you feel is natural. It also said that most people's running form naturally improves the more you run.
So, my philosophy: relax, run how I feel is natural, while being in tune with my feet, making sure I don't have a heavy heel strike (which seems to be naturally the case anyway), and enjoy!!
I have no soreness in my calves at all at this point, no discomfort, no weird pains. And I have been changing up my pace while I run my 1 little mile at a time, to get a feel for different paces. The first couple of miles I ran were 10:30-11-min-mile paces, and this morning I did a 9:45-mile.
I am not sure when I will be adding more VFF running in, because I just want to keep things really safe and injury-free. But I might bump it up to 2-mile runs next week... we will see. Just wanna be careful.
Tomorrow is a rest day, resting up for my BIIIIIIIIGGGGG LLLOOOONNNNGG run on Saturday, and I probably will not run in my VFFs again until Monday... well, maybe on Sunday, we will see!!
Happy running, ALL!!
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