The Break Up


Well I did it… I went into my pantry, my refrigerator, and my freezer and got rid of it… I got rid of it all. I broke up with all the grains, pasta, and overall carbohydrates in my house. It was tough…I had cleaned out my pantry a few days before but I wasn’t completely ready to get rid of all of my whole grain paraphernalia.

Well, I am sure you are wondering how it all came about and how it all played out…

It went something like this…

ME: Hey, Carbsy

Carb: What’s UP bestie!

ME: we need to talk.

Carb: Oh, that’s never good – when someone says that…

ME: Look, we’ve had a good run…but it just isn’t working out anymore.

Carb: But Sarah, I can change…have you seen the new selection of Naan bread, pita’s and Quinoa at the Commissary?

ME: It’s too late. I’ve given this a lot of thought and well; it’s ME – not YOU.

Carb: Oh boy – heard that one before. Well, I was the best thing that ever happened to you – you’ll see.

ME: Yea, well…I guess some things just aren’t meant to be – physiologically.

Carbs: you’ll be back. You people always come crawling back. You’ll get an emotionally charged craving and go running for a KitKat or a French loaf freshly baked at the Commissary or think just a few croutons won’t hurt.

ME: You clearly don’t know me Carbsy – I thought you did – but you’ve been the problem all along and now that I see you in this light (bloating my intestines and inflaming my bowels) I can never look at you the same way again. Besides, I’m a Generation X’r… I was raised on Grunge Music and smoking to be cool. If I can quit those things and never look back…well, you’re already toast (pun intended)!

Ignore the Oats & Peanut Butter - I am making some no bake cookies for the Single Marines

I took some creative liberties here but you get the picture! It’s not easy to reverse you’re entire life’s worth of thinking about food and nutrition. I am not going FULL Paleo just because I cannot give up Dairy. My little girly still needs lots of calcium and I do to! I am just going to be cutting WAY back on our cheese and flavored yogurt intake. Baby steps!

Over the passed week I have been doing my best to stick closely to the Paleo theme of eating and finally when most of the food was depleted from the house I knew it was time to “go big or go home!” So I printed out the Week 1 Shopping List from Robb Wolf’s website for the 30 day challenge of eating Paleo and hit the Commissary. Mind you – I couldn’t find everything there but I found most – maybe 3-4 items I couldn’t get my hands on.

Got my spices all organized and out of the cupboard - found some yummy Macadamia Oil too

This has been tough – I think I had been a little moody from the lack of carbs, my body does not like this adjustment but my guts sure do! I haven’t been bloated at all. BUT…I think about chocolate a lot! LOL!

So far I have cooked and enjoyed everything that has been recommended on the 30 day challenge or from another Paleo Cookbook I bought.

Here are some examples of the foods I have cooked:

Dinners:

-Grilled Salmon, Roasted Green Beans, side salad

-Rotisserie Chicken, Steamed Broccoli, side salad

Lunch:

– Chicken Salad w/ Acocado’s, Tomatoes and Balsamic Vinegar (and Feta)

-1 lb. Chili Lime Shrimp, Side Salad

-5-6oz. deli turkey (rolled), ½ lb steamed broccoli, handful of nuts

Breakfast:

-3 poached eggs, bacon, and fruit

I used a microwave poacher

-Scrambled eggs w/ a little milk and shredded cheese, bacon or avocado

Snacks:

-Jerky and unsalted Nuts

-Greek Yogurt w/ berries and drizzled w. honey

Training Updates:

Thursday: Met up with Jeanne at the gym for purely strength training. We went out back and she totally broke me off! We did a full body workout.

Jeanne’s Recap of today’s WOD and explanation of what a Tabata is: Today you did a Tabata working with kettlebells – core workout, upper body and legs – overall strength conditioning. Inner thighs may feel sore/tight – be sure to give them extra time to stretch and warm-up. 

A tabata is 20 seconds on (of work) 10 seconds off (rest) – you repeat for x amount of time 4 min, 8 min, etc. – 10 sec is enough time to let your body rest, but not enough time for your muscles to recover – also adds a cardio element to a strength exercise.

BIG NEWS THIS WEEK! I completed my 2nd 10K and a 5K – both with Nola in the new Baby Jogger.

FRIDAY: The 10K was held on the local Air Force Base and was a fundraiser for the American Red Cross’s effort to raise money for the Mainland Japan Relief Fund. The course was extremely hilly and some of the hills were very long. I ran alone (except for having the stroller) but there were several ladies there that I knew. I asked them to please not run w/ me as I wasn’t sure what sort of pace I would be able to maintain.

Jeanne had told me to just think of this as a training run and to take it easy…. Well, that is hard for me to do – my competitive juices get flowing and off I go! Also, there were lots of strollers – so there was a fair amount of equal competition! There were two people w/ strollers a head of me until about 3.5 miles into the race. They were running fast and when I finally reached them it was because the chick had to walk. I caught up with them just as they were running again and I made small talk about how hard they had been to catch! They were both pushing two kids. Within the next 3/10ths the chick bonked. I think the guy was pushing her to run faster than she was comfortable with and she couldn’t maintain that pace. I heard her start to cry and I looked back and told her to just breath through it, look at her front tire and just push! I kept running and didn’t see them again until after the finish.

I finished the race in 1:00.06 my friend Kelly, who had finished ahead of me, came back looking for me. She grabbed the stroller and was like, “See you at the finish – GO!” But she runs so fast that even though I was running solo now (3/10ths of a miles left) she was still right with me! Lol! So I finished with Kelly cheering me on and Nola getting to see me cross the finish line!

Here are my numbers
Mile 1 = 9:54
Mile 2 = 9:13
Mile 3 = 9:46
Mile 4 = 10:56
Mile 5 = 10:23
Mile 6 = 9:52
 

SATURDAY: Earth Day 5K – Woke up feeling really sore and stiff from all the previous hard work of the week. If I wouldn’t have told a new friend (Tricia!) I would be there I probably would have crawled back in bed that morning! Damn accountability!

Im in the white cap w. sunglasses on top - getting registered to run!

I decided TODAY will be a for real easy run. I left the Garmin at home and wasn’t worrying about pace or time. The morning was perfect for running! Cool and overcast! I prefer overcast mainly for Nola – I had to think she’s just sitting there baking in the sun while I run. I got there in JUST enough time to sign up and do a little bit of stretching but not my normal routine of stretching. When the race started I could feel how stiff I was. Tricia immediately pulled ahead and left me in her dust! I put my iPod on and just shuffled til my legs felt better and then I used that LONG down hill (the 5K is always the same route) as my recovery/warm up. Right after we finish the downhill we run through a residential area or about half a mile. When we hit the main road again it is a 90 turn up a VERY steep and very long hill (Marek Park). I wish I could get the elevation charts on the running route because this hill is unbelievable.

I just skipped my iPod to a super motivating song, leaned forward to be more on my toes and looked down at the front tire – dug in and PUSHED! The last time I ran this 5K was the weekend before I started working with Jeanne. I remember thinking that my effort to get Nola – my little shuffle/jog – was actually just as fast as a walkers pace – so I walked part of it and I was right…I was only jogging about as fast as I could have walked it! In other words – I was barely moving up that hill the last time.

THIS TIME – I was moving! I made that hill my bitch! After I got to the top I was in such a good groove I just kept up the good pace. At this point in the race there is only MAYBE a mile left. I just plugged away and started passing people. I finished in 29:40 and set a PR for my 5K w/ the stroller time!

After the race I felt great, I was trotting around cheering for other people and especially the little red-faced kids coming in for their finish! I drove home with the goofiest ear-to-ear grin! I was just so proud of myself. I just couldn’t believe that I had just ran a race, that kicked my butt just 4 months ago, and ended it feeling like I could go longer! I am really seeing what Jeanne has been talking about – building a strong base!

New Recipe:

I was totally amazed at this!

Tonight I made Spaghetti Squash Spaghetti – OMG! How crazy is it that a squash can be so amazingly similar to spaghetti! I have never really cooked w/ squash before so this is all new to me. Just another bonus of trying something new with the way I am fuel myself.

I couldnt hardly stop eating this!

Spaghetti Recipe:

1lb ground beef or turkey
1 tbsp Olive Oil
1 (12oz) package of kelp noodles or one spaghetti squash 
1-2 C. Marinara sauce
1-2 cloves crushed garlic
 

Brown the meat in the Olive Oil using a large skillet. Once the meat is browned, add the noodles (or cooked spaghetti squash, see below) and the marinara sauce. Stir and bring to a simmer. Add the crushed garlic just before serving to maximize the health benefits.

If using the spaghetti squash: Preheat the oven to 375 degrees. Carefully split the squash lengthwise, then dig out the seeds. Place both halves face down on a baking pan, add 1/4 C. water. Bake for 30 minutes. Dig out the squash with a fork and add to your skillet with the meat.

Miles ran this week = 14.3

Miles ran YTD = 138.55

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Speed’s Back & Creamy Cauliflower Mac


March’s RW issue wasn’t overflowing with recipes or inspirations for me but I did get some good take-aways…

Latest tested RW recipe:

From RW March 2011 Issue

Creamy Cauliflower Mac From Mark Bittman

Taken directly from the RW website…Instead of using high-fat butter and cream, Bittman makes his healthier mac and cheese with pureed cauliflower, chicken stock, and a moderate amount of cheese.

Ingredients:
2 1/2 cups vegetable or chicken stock
2 bay leaves
1 cauliflower, cored and cut into large pieces
8 ounces whole-wheat elbow macaroni
1/2 cup grated cheese (such as sharp cheddar, Gruyere, or Emmental, or a combination)
2 tablespoons olive oil
1 tablespoon Dijon mustard
1/8 teaspoon nutmeg
Salt and black pepper
1/4 cup grated Parmesan cheese
1/2 cup whole-grain bread crumbs

How to:

Heat oven to 400° F. Boil a pot of salted water. 

In a saucepan, warm stock and bay leaves on medium-low heat for five minutes; turn off heat.

Cook cauliflower in boiling water for 25 minutes. Put cauliflower in a food processor.

Cook pasta in boiling water for five minutes. Drain and rinse to cool; put pasta in a greased, nine-inch square baking dish.

Process cauliflower with stock (discard bay leaves), cheese, oil, mustard, nutmeg, salt, and pepper, working in batches.

Pour sauce over pasta, toss, and spread evenly in dish. Top with Parmesan and bread crumbs. Bake 20 minutes. Serves four.

CALORIES PER SERVING: 420 
CARBS: 57 G 
PROTEIN: 20 G 
FAT: 15 G

My MESS: SOOOO….I didn’t particularly like this recipe but I didn’t hate it either – I think that if I had all of the ingredients that this called for mine would have come out better. I used vegetable stock. I couldn’t find whole-wheat elbow mac so I had to use another type and style of whole-wheat pasta. I didn’t use fresh Parmesan and THAT was a mistake. I used spicy brown mustard instead of Dijon. I also couldn’t find whole-grain breadcrumbs either. Oh yeah – and I added a can of albacore tuna to this!!! So basically I made this recipe into my own recipe and it came out just so-so. The baby won’t eat it but I will b/c I know it’s healthy and well… I have a huge casserole full of it! But I will say (for sure) that this could have been delicious had I gotten all the ingredients correct. All that being said – I would recommend it if your needing a one dish meal.

Training Updates:

I’m back into SPEED baby! Man, speed work is so tough – mentally and physically. I really had to stay mentally focused to push through these rounds of speed intervals on Tuesday.

Here is my recap Jeanne sent to me!

Tuesday: warm-up 500m row, 30 situps, 200m row

Workout: -sprint 400m (1:19), 800m (1:26/1:46), 800m (1:34/1:52), 400m (1:32) – ok – what does this tell me…  you went out hard on your 1st 400 (just like I said) – you ran each set individually, as hard as you could.  Your times slowed, as we expected, because it was an all out effort each time – 800s were a new distance and I mixed up the 400/800 to tire you out.  Concentrated on turning corners (over exaggerated movement for today).

Your 1st 400m is consistent with your other 400m times – that is good!!!!  Your body remembered your 400m pace!  800ms were a new sprint distance, so it was tougher for you to gauge the pace – that will get better as we work at that distance.

It’s so funny how your own mind can sometimes be out of your control! I do like speed work – I sometimes dread it b/c I know its hard – but it is honestly some of the most rewarding work we do (mentally). If you really look at those times and add them up – plus the 2min rest in between – I sprinted for a little over 8 min and rested for 6 min = total workout time of roughly 15 minutes (rounding up). Crazy HUH! The rest of the time was spent warming up and cooling down – and of course you all know I can’t NOT talk – so the filler time is all of my gabbing and gibberish to Jeanne! Anyhow – my point is – it doesn’t take a long time to get in a good and effective workout or calorie burn.

Other nonsensical things:

I’ve decided I definitely need to find new places to run. I have a list of potentials but just haven’t tried them out. Running the same route gets old – I like that I can gauge myself by landmarks and such but I need a change of pace. PLUS now that my LSR days are getting beyond the 5 mile mark (HELL YES!) I will need to find longer routes anyhow. I hate to run out and backs and I also hate to run loops!

On the list: Kadena trail, Futenma Habu trail, and parks out in town.

Upcoming Races: Earth Day 5K! This is something I celebrate every year with a RUN! I love Earth Day – and getting to have a shirt that says so! Last years ED 5K on Kadena AFB was great – they handed out reusable grocery bags and cool hemp t-shirts. My neighbor Liz ran with me – she kept saying she didn’t like to run (we used to walk every morning together) but I talked her into running the 5K with me and she was elbow to elbow w/ me throughout the whole run, we talked through half of it and she did GREAT! But she still doesn’t run – she’s a natural though!

The Goodies we got for running!

Liz and I at the 2010 Earth Day 5K