Green Smoothies

Do not let the color turn you off from trying a green smoothie.  This time of year it reminds me of the holiday season with rooms and halls decorated from floor to ceiling in green.  A green smoothie is holiday cheer in a cup!  Some may not want a smoothie because of the chill in the air; but a smoothie is perfect at this time when the fresh fruit and vegetables are few.  You can get easily 3-5 servings of your fruit and vegetable in one smoothie.  Below I would consider a beginner green smoothie because of all the fruit; as you become accustom to the taste remove a piece of fruit and add more greens. 

Apples, Pears, Banana, Kale, Yum

Recipe

1 Pear cored, chunked

1 Apple cored, chunked

1 Banana pealed, halfed

1 cup Cranberry juice

4 cups Kale

1/2 Lemon juiced

1 Tablespoon ground Flax seed (Optional)

Cut fruit and place in blender with cranberry juice.  Blend until smooth, may need to add more liquid and mix ingredients in blender.

Add lemon and handfuls of kale at a time; blend until smooth, repeat until use all the kale.  If the smoothie is to thick add more liquid, but better to start with less than more.  This made approx. 24 oz of smoothie, a good amount to start.  I usually drink 1/2 in the morning with a hard boiled egg (for protein) and rest as a snack. 

Note: The lemon juice is to help preserve the smoothie, if drinking right away you can omit the lemon juice. I used this combination because we got kale & pears from the CSA.  You could use berries, cherries, spinach, chard, hemp seeds... you begin to see the combinations are endless.  

Green Smoothie

Food to Nurse my Husband Healthy

This week I spent most of my free time cooking or baking something.  Cooking relaxes me; it is my creative outlet as I use most recipes as the foundation; then change as I feel.  Now that we have "fallen back"; I am embracing fall to experiment with different vegetables and spices that I do not normally use in the warmer months.  The cooler temperatures beg for warm roasted comfort food... root veggies, squashes, legumes, pears, apples with warming spices like cumin, cinnamon, curry, nutmeg, chili powder...

My husband came home from work with a 104 temperature last Friday; this started my thinking of needing to feed him to nurse him healthy. Kris loves pears & we had a bowl full of them, he needed a pancake for breakfast. I have a “big pancake” recipe that uses apples; I used pears. Changed the recipe to use less sugar and a gluten free flour.  A HIT!

Big Pear Pancake

Before I went to bed the previous night, I filled a pot of beans with water to soak in the refrigerator overnight. In the morning I cooked the beans while I cut onions, carrots, sweet potato, parsnips, jalapeño, green pepper, etc. if it was in my refrigerator or bowl of vegetables I cut it up to use in the soup. (I did all this with no cuts to my fingers or hands, plus I had the New York Marathon showing in the background.) The soup was a winner; the only regret is not making more. While doing the soup, I realized about ½ dozen of avocados needed to be used. (I buy them in bulk, because use them daily on everything.) My favorite condiment is guacamole; this ended up being a perfect pair with the soup; nice creamy texture to add to the soup. Added a little cheese & chopped onion for looks...a great meal.

Veggie Soup

To come more soup, pesto, nuts, granola, pumkins, butternut squash...

Sick Days

Blah, Blah, Blah...  That is how I feel;  fighting stuff for almost 2 weeks.  Tired of it and just plan cranky.  I did do one light yoga stretching for about 30 minutes and tried to do a little stretching dailey but I can not walk very long without a cough attach and pain in the lungs. 
Why did I get sick?  The leading candidate is 4 nights straight of multiple calls during the night for work, awake for most of the night... I think that did it. 

Consecutive loss of sleep impacted my health.  I will continue to have weeks like this with work; so how do I prevent this in the future?

1. Increase my vitamins.
2. Get a little extra sleep each night; do not try to continue with the same schedule.
3. Extra focus on healthy eating

Lessons learned for the future; for now I am focusing on getting my body healthy enough to train!

The Little Things

Rather than jump into the latest controversy about Lance, I want to focus on some things that he definitely did better than anyone else which helped him to win 7 straight Tours.

Heard recently from an unverified source that Lance Armstrong had only 1 flat tire during his 7 years of winning the Tour. If so, think about what that means: over 15K miles of racing over sometimes brutal roads and weather conditions with just one flat. Was it luck? Or did Lance have something that us age groupers can learn from?

In short, what did Lance do to reduce his chances of a flat?

1. He paid attention to detail.  Most triathletes are Type-A personalities; we are EXCELLENT at the big stuff… doing the workouts: putting time in on the bike, running and swimming. But, how many of us took note of what we ate before that ride on Monday, that later caused GI distress? How many of us really perform the dynamic warm-up that coach suggests you do before running, or a proper cool-down? Do you wipe down you bike after your rides? Do you check the brakes and wheels to make sure they are functioning properly before every ride? The list is can go on forever; but it is continuous attention to the small details the separates the top-performing athletes.

2. He kept good people around him.  We all need a good support system to be successful. Local bike shop; Coach; Physical Therapist; Massage Therapist; Friends; Teammates; Nutritionist. We may not need all of these persons or maybe need more than are listed. The support system takes time to grow and nurture. It may change over time, but the important thing is make sure you have that core group of people that you can call for guidance. (On a personal note, I am going through this all over since I moved; fortunately, I have many friends that remained constant and a blessing.)

3. He did have a little luck.  Sometimes Lady Luck is on your side, but remember Stage 3 of the Tour in 2010? We all have to face bad luck eventually.

So, how can this lesson help a time-crunched age grouper? Most of us do not have the time or the finances to focus on every detail of our training and equipment, nor should we obsess over every bite of food. But I learned the hard way in my first couple of years in this sport; specifically, not maintaining the bike as I should. After much pain and expense as a result of sweat-corroded bolts, cables and housings, I now take care of the bike every time I ride, before and after. When I arrive at a race site, I am confident that my equipment is also ready to race, even if my personality still requires me to check my tires 10 times. And yes, I have finally welcomed the warm-up and cool-down into my workout regimen.

And don’t forget, your strongest support is built on the relationships that are formed when you are out on a 100 mile bike ride. These are the friends who are truly going to make your race day a success.

As you head into your 2011 season; what and whom do you need to invest in to help guarantee success?

No More Running Naked

Now that I have your attention...  time to start running with my Garmin again.  Since Ironman Florida I have run with NO electronics to give my mind a break, look at the homes, enjoy the landscapes and Christmas decorations, plus have entire conversations.  I believe that it is good to spend time training for the love, the lifestyle; the enjoyment and happiness of sport.  But the simplicity must come to an end (does not mean I loose the love; just different)... I made a decision to run a marathon this spring; so it is time to start training instead of just working out.  I am excited and ready to push my training in 2011!

New Year's Eve Mountain Biking

2010 last day was fabulous day of mountain biking and running; sadly is probably the last before Kris goes into a cast.  It was the first time MTB that I was controlling the bike instead of it controlling me.  I steered the bike were I wanted it to go; held speed through the corners and reduced breaking on the downhills.   The ride was a breakthrough; I held faster speeds on the downhills so it was not as frustrating with other riders who I catch uphill to be passed on downhills.  For the entire ride, my foot was down no more than 5 times and most of those came in the last mile where I do not like bridges and will not do the river crossing.
For New Year's Kris and I visited with some friends for a  completely relaxing night to end 2010 and look ahead to 2011 including a wedding in April!

Happy New Year!   ~~ "Do what you love, love what you do, and deliver more than you promise." - Harvey Mackay

Off-season Weekend!

Swimming, Mountain Biking, Food, Surprise Birthday, Adult Beverages, Trail Running, More Food
Kris and I love to be outside; so as we move from the triathlon season into “rebuilding” not much has changed other than the surface. We are remaining active by hitting the trails and playing in the dirt. Kris spends so a lot of time with me on the roads; it is his turn to do what he enjoys. Saturday was blast with Allen and Sarah; her first time on a MTB in many years. It was great fun and confirmed I am not a beginner anymore; I moved up a very small step. YIPPEE! Sarah did great of course; being the amazing cyclist that she is on the road the trails were no problem. We even let the boys go play in the more advanced area while we just hung out in the woods. Only crash was me, big surprise, we hit a large rocky stream crossing; and person in front hit their brakes; I hit my brakes but of course I go down HARD. My knee pads, elbow pads and helmet are worth every penny. That was the only fall of the weekend! The only lingering effects is some whiplash from my head hitting the rock. OUCH! Sunday was up ready for more; this time to Chicopee! Some awesome trails; except 2 straight days on a hard tail makes for a sore back. The last couple miles, I was having discussion with every root jostling me all over the place. At the end, a blast was had and ready for the next ride. For everyone out there who had a long season; stay active but keep it fun!

A picture of me getting all my gear on with a comment from a guy, “Hey your the girl with the pink pads at Yargo yesterday!” Yes that is me, and I will wear as much protection as possible to keep me safe. I am way to klutzy not to have protection.