Swap It Out Sunday

I am not a huge sandwich eater any more, but I used to be.  Now I use bread more for pre-run fueling with some peanut butter, for eggs sandwiches or sometimes with a Boca burger for lunch.

Depending on the bread you could be tacking on 200 calories without even thinking about it.  Some breads can have as much as 250 calories in two slices.  I’m not sure about you, but I can think of a lot more delicious places (like some Ben and Jerry’s FroYo) that I would like to use 250 calories.

Luckily there are some alternatives…

Our bread options

Our bread options

I often use the Sara Lee bread for pretty much everything.  It is 90 calories for two slices, tastes good, is a decent size and does the trick.  If we are making french toast or something though we use the nature’s own.  It is a little thicker and more substantial.  This bread has 140 calories in two slices, so not too bad.

If bread if your thing, it may be totally worth it to calorically load there, but in my world if I can save here and use it on something a little sweeter later, thats what I’m gonna do!!


Great Idea People!

Alrighty, this one is going to be short and sweet.

I did my 17 miles long run this afternoon while it was quite toasty out, but not unbearably (or stupidly) so.  I was going through water quite a bit more than I usually do.  This led me to what I think is a quite brilliant idea…

Someone should make a running map thing like mapmyrun.com or runningmap.com that displays where there are water fountains or public hoses along the way.  I knew of two while I was running so I knew I was covered but I passed like 4 more along the way I didn’t know about that eased my dehydration issue even more.  This could help people plan their runs better without having to drive around looking for fountains or dropping off water bottle for themselves along the route.

Now, it occurred to me that this may already exist and I just don’t know about it, but if not someone should really make this happen!!  I don’t care at all who, but I’m thinking this could be a really helpful tool!!

Have you heard of anything like this before?  If so please let me know, I am super interested in it!

Best Work Out = Rest Day

As important as getting all the miles on my legs is in preparing for this marathon, I think the most productive day of my week is my rest day.  After week two of taking one rest day with no activity at all, I am really noticing the benefits on subsequent runs.

Today I ran with a few friends from my class.  We had such a great run last Friday we just decided to do it again, which was great!  After my day of rest yesterday, my legs felt refreshed and ready for the run despite the heat and suboptimal conditions.  Once we got home, I suggested that I make some breakfast for all of us since we did not have class this morning.  I whipped up some Blueberry Greek Yogurt Pancakes.

2013-06-28 09.56.26These were the perfect refuel and were so delicious.  I used Blueberry Acai Fage greek yogurt AND fresh blueberries in it so they were suuuuper blueberryey!!

The rest of the day I spent doing some serious studying!!  I used left over pulled chicken from our quesdillas last night to make a pulled chicken sandwich for lunch which was fantastic as well.

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After a few more hours of studying I was feeling fairly domestic.  Dinner was Cheesy Chicken and Wild Rice Casserole followed by Blueberry Pudding Cake for dessert.  Both of these recipes were from pinterest and were delightful, especially the cake but we all know I have a sweet tooth!

Happy Weekend everyone, and good luck to all those racing or on long runs tomorrow!

Spice Up Your Life

Tonight we have our standing Thursday night dinner with another couple.  We started this a while back because the female halves like to watch Grey’s and then the guys do man things like play NBA basketball and shoot stuff (on video games of course).  We do really well most of the time but when things get crazy it seems to fall through the cracks.  We are back on track though, two weeks in a row, woo hoo!

This week for dinner I am making BBQ Chicken Quesedillas, one of my favorites. I wasn’t sure what to do for the side and my mom suggested having chips and salsa.  Why not, just carb it up.  I do have a longer run tomorrow and a long run Saturday so why not.

Rather than getting store bought salsa, I decided to make my own.  I found a recipe just to get a few ingredient ideas, but then I ended up totally winging it and making my own.

Corn and Black Bean Salsa

So, so fresh!

So, so fresh!


1 can reduced sodium black beans

2 cups sweet corn (I just used frozen)

1 small red bell pepper, chopped

1 jalepeno, finely chopped

3 roma tomatoes, chopped

1/2 medium red onion, finely chopped

salt and pepper to taste

1 tsp lemon juice

1 tbsp olive oil

Sriracha to taste

Easiest directions in the world!!

Add all ingredients to bowl and mix.  I try to allow mine to set in the refrigerator for at least an hour to let all the flavors meld together.  Enjoy with chips (or a spoon)!

Almost through the week y’all, hope you are having a good one!

What I Ate Wednesday: Long Run Day

A few days ago my mom told me that my grandparents (who read my blog, I love it!) were concerned that I didn’t eat enough to be going out running 15 miles.  I told her that my usual WIAW posts are for typical days, not long run days.  I thought that this would make an interesting WIAW post.

Breakfast: Whole Wheat Breakfast Burrito with Asiago Chicken Sausage, egg whites and 2 whole eggs, onions, green peppers, mozzarella cheese and spinach

Breakfast Burrito

Breakfast Burrito

2013-06-22 11.08.46Because of the late wake up call (for once on a Saturday, we didn’t eat breakfast until like 11:00 so after the farmers market I set out for a run at about 1:30.  I kinda missed lunch but went on the run with a few energy gels to help me make it when I get back.  My goal is always to have one every ~10k but to split it evenly, I had one ever 5.5 miles and it worked perfectly.

Long Run Fuel

Long Run Fuel

Post Run Refuel: Yogurt and Granola, Watermelon and Strawberries!!

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NY Strip, Jasmine Rice and squash

I am completely obsessed with jasmine rice now, it has its own subtle flavor so you don’t even have to add anything to it.  We usually don’t make much good steak because it’s so expensive but it was on sale this week so we get enough for Casey and I for like $10!!

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Dessert: I embarrassingly ate an entire pint of Ben & Jerry’s!!  Whoops!  Oh well, it was delicious and I “earned” it.
2013-06-22 21.50.25At least it was the fro yo version.  My absolute splurge Saturday inspired my Swap it out Sunday post this week.  This is typically not the way I replenish my calories post long run so I will have to do another post that is more true of the normal soon but hey, live life right.  I run to eat sometimes, Saturday was just one of those times!!

Whats your favorite “earned” splurge?

Serenity NOW!

This day couldn’t have turned out any more coincidentally if I tried.

On my run with Scarlett this morning, everything was going great.  As we turned around and ran along the battery my stream of consciousness was flowing.  Look at the sunrise, ooh its hitting the water so nice, that tug boat is pretty cool, I wonder who drives tug boats, that must be serene, this run is kind of serene, serenity now, SERENITY NOW.  Then I perseverated on this episode of Seinfeld for a long time.  It was funny that this was so prominent in my head at the time because I actually was not in need of the phrase “Serenity now,” I was already serene.

Post run I had a normal routine, shower, breakfast, check e-mail before heading out for my bike ride to class (a few minutes ahead of schedule, which never happens).  I hopped on, peddled three revolutions and BOOM!

Big Old Flat!

Big Old Flat!

I hurried inside, got my bike pump, no go, too flat.  SERENITY NOW!!  So I ran back inside, grabbed my car keys and ran out the door.  I have no where to park my car at school which I forgot in my “solution” to the tire problem but luckily I just street parked and didn’t get a ticket.  Whew.

Post class, I had to drop Casey off at his dad’s which was really close to where I was doing my pediatric evaluation two hours later so I just packed up some stuff not come back in between. First stop was to get a new bike tire, then I treated myself to a half salad from Panera Bread for an early lunch.  I highly recommend the one I got, it was fantastic!!  And the major kicker was it only had 170 calories so it was the perfect snackish thing to hold me over until the eval was over.

Stawberry, Poppyseed and Chicken Salad

Stawberry, Poppyseed and Chicken Salad

Then I came home to brave the bike tire! SERENITY NOW!

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So far so good…

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No problems yet…

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Putting that tire back on was nearly the death of me.  20 minutes later I was sweating like crazy, had the greasiest hands, but I felt accomplished.  It was one of those life affirming times where I felt like I can really do anything for myself, even if I am clueless about it!

Workin' hands!

Workin’ hands!

Happy Tuesday everyone!

Swap It Out Sunday

I have offered up a few dessert options for swap it out Sunday but sometimes when you want ice cream, no substitute is going to cut it.

Yesterday during my 16 miler, all I could think about for most of the run was Ben and Jerry’s. I decided I earned it on my run (even though I know I should do most of my calorie replacement with ice cream, whoop) and headed to the store where I knew they were on sale this week.  They were on sale last week too, I swear Harris Teeter is trying to make me fat!

B and J

Half baked is my favorite flavor, followed closely by the Cinnamon Bun (I could hardly believe how amazing this was)!  Luckily, the Half Baked is offered in a Fro Yo version that has 80 less calories per serving.  With 200 calories per serving, it is a reasonable dessert/snack indulgence.

Side note, I no lie ate the entire pint (whoops) watching the hockey game last night.  I swear I was just sitting there eating and all of a sudden it was gone.  Based on myfitnesspal.com I had the “available calories” for it, but goodness I couldn’t believe I did it.  I swear I don’t usually ‘recover’ from a long run with a pint of ice cream for dessert, but it was amazing.  I don’t even feel a little bad!!

Hope you are having a great weekend!

The Future is Known: My Next Year in Pictures

Today was a long run day and I had the most delightful 16 mile run I can ever remember  (after hitting the farmers market first of course).  I had been planning to go with a friend so I was waiting until 2 to go with her which I was very skeptical about but she ended up not being able to come so I headed out solo around 1:30 and I feel that I hit the weather jackpot.  It could have been miserably hot, but I seriously have no complaints.  AND nothing on my body hurts even a little bit, I’m not even sore, AT ALL, I can’t believe it!

Anywho, Thursday I got to look into the crystal ball of the next year.  I was assigned to my third clinical allowing me to know the course of the end of my life as a professional student!

Now until Mid-October: Finishing up class, taking comps, taking OSCE

College of Health Professions

College of Health Professions

October-December: Clinical II Outpatient Orthopedics; Charleston, SC

concentraThis one should be pretty interesting because we see walk in patients who are very acute.  It will be nice to be able to see a patient right as they are injured instead of waiting for them to make it too the doc, get a referral and then finally make it to us.

January- Mid February: Clinical III Long Term Acute Care; The Hospital of the University of Pennsylvania Good Shepherd; Philadelphia, PA

Hospital of the University of Pennsylvania Good Shepherd

Hospital of the University of Pennsylvania Good Shepherd

It will be great to be so close to home after being gone so long.  Plus my best friend lives there so it will be great to be in the same city as her after such a long separation!  I will likely head up for Christmas and then hang out until going up to Philadelphia.  However, I am going to freeze my little southern tuchus off back at home in January and February.  I guess I will finally get good use of all the Under Armor I have again.  This clinical will be a great experience with cardiac, stroke, spinal cord injury  (SCI), prosthesis, traumatic brain injury (TBI) and many other patients.  This is an interesting setting to see people after leaving the hospital but very early in their rehab “career”.  This will be a great way to prep me for my grand finale at:

February-May: Clinical IV Inpatient Rehabilitation; Shepherd Center; Atlanta, GA

Shepherd Center

Shepherd Center

I already had an entire post about this because I was lucky enough to get placed there early.  I am so, so, so excited about this one I can barely stand it!

To say this coming year is going to be a whirlwind is the understatement of the decade.  The move up to Philadelphia shouldn’t be too bad, but I have to get my butt from there to Atlanta in a weekend which I’m sure is going to be less than pleasant!  It will all be worth it and I’m sure it will all fly by.

Before I know it I’ll be walking across that stage, finally becoming a DPT and then the future will be completely unknown once again!!

Where do all those ‘best intentions’ go?

This morning started with an absolutely gorgeous 8 mile run at marathon pace.  I ate half a banana then headed out the door to meet two friends of mine at 6:30 am and we set off.  It was ALMOST chilly when we started.  There was a nice breeze blowing, there was absolutely no humidity, it was maybe 75 degrees. You couldn’t ask for better conditions.

Post run, I had some Peanut Butter Banana Overnight Oats, a cup of coffee (with almond milk now, I’m getting off the creamer!) and got ready for my day.  I had a meeting from 9-10, class from 10-1 and then I was off see a patient I have been treating in our free clinic.

Once I got home, I felt like the pup could use some fresh air so I packed up a text book, put on my bathing suit and took Scarlett down to battery park!

Pretty girl!!  Sorry if you are sick of the pup pics, I just love her!!

Pretty girl!! Sorry if you are sick of the pup pics, I just love her!!

But as for the whole point of this story…

A few weeks ago you may remember a post I had called Keeping The Knee Pain Out of Running.  I created a quick, easy circuit to protect the knees during distance (or really any running) training.  Now, you may ask how many times I have done this since the post.  That would be TWICE!!  What the heck is wrong with me.  I can’t even take my own advice.

I spent some time today trying to think about where it went wrong and I think I figured it out.  I started running in the morning religiously and in order to not have to get up too early, I make sure I get up with just enough time to get my run in.  So since I used to strength train after running, I lost then when I moved all my runs to the morning time.

I have decided that since I am going to hot yoga once a week, I probably only need to get through this circuit 1-2x per week.  I am either going to start doing this in the afternoon one day a week (even though I will have run in the morning) or do these on Sunday when I don’t have any commitments and have an easy run.  The second option is probably the most practical and what I am most likely to follow through with.

Isn’t it funny how you can have the best intentions about things and then all of a sudden they are out the window without you even realizing the windows were open?!


What I Ate Wednesday

Yesterday was supposed to be much busier than it ended up being.

It started with a run with Scar, that went oh so well, not!  I came home and tried to move on with a hearty breakfast to get ready for my day!

Sundried tomato chicken sausage, spinach, eggs whites with some mozzarella!

Sundried tomato chicken sausage, spinach, eggs whites with some mozzarella!

No coffee with breakfast, it was just too hot and I hadn’t planned ahead enough to make iced coffee.

Lunch was a hodge podge of things that I spread out through the day.  I had a lunch meeting followed immediately by a Neuro Rehab exam.  I forgot to take pictures of my Fage Honey Greek Yogurt and Strawberries.  Then later I had:

Enjoyed throughout the afternoon while doing some work study stuff

Enjoyed throughout the afternoon while doing some work study stuff

Dinner was also a thrown together mix of what we had.  The “steaks” we made were not the kind that are intended to be eaten as we ate them.  It was a flat iron steak, better for tacos, stirfry, etc but we though we would try it.  Case sauteed some onions and peppers to put on top to liven it up.  It wasn’t the greatest ever, but it was sustinence which is the purpose of food, right!  Along with some green beans, not a bad dinner.

Sorry for the awful lighting, I am getting my camera fixed this weekend!

Sorry for the awful lighting, I am getting my camera fixed this weekend!

However, the highlight of my food day was: BEN AND JERRY CINNAMON BUN ICE CREAM!!

My friend Maribeth was raving about this last week at the race and it was on sale so I figured that is enough signs pointing to the fact that I needed to have some.  I am a Half Baked down to the very depths of my soul kind of girl but I am telling you y’all, this stuff is amazing!!

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I actually ate half of the container while we were watching the basketball game  before I realized what I had done!

P.S. Mid way through composing this post, I got an call that our free clinic is closed tonight due to extreme flooding downtown (gotta love Charleston).  This is a super bummer for our patients, but I have to say, it is amazing to have a Wednesday night not eating dinner at 9:00!!

Half way through the week, hope you are having a great one!