Run like a Spartan

Crossing the finish line is a feeling like no other. Good race or bad race, you DID IT! Whether you trained hard or just trained enough there is still a great sense of accomplishment when you run across the finish line.   

I've had a few set back with my running this year.  First, I sprained my ankle, then, I fell on my arse HARD and now I seem to have tonsillitis.  Seriously, I can't catch a break.  But that doesn't stop me from updating my training plan and figuring out how I'm going to CRUSH PR Finish Strong  use the Rock n' Roll half as a training run for a fall half marathon.

One of the greatest way to get a training plan in motion is to sign up for a 5K.  A 5K can get your mojo going.  Most 5K benefit a good cause like Bud's Run on June 22nd in Carol Stream. 

Looking for a bigger challenge, what about the Spartan Race?

I mean how awesome does this race look?  Mud, Fire, Obstacles.  And, I'm giving away a free race entry!!   

How to enter: Leave a comment with your email address and let me know what your fitness goal is this summer by 5 PM, May 27, 2013.   Want extra entries?  Follow me on Facebook and/or Twitter (makes sure to let me know in your comment).

Unlucky in giveaways?  Just so excited and want to sign-up?  Use this link for 15% off on a race entry.  

Winner will be announced Tuesday, May 28th.  

Good Luck.

Denmark Death Chamber

Above is what most people would describe as a normal European bathtub. What you don't know is that it is really a European contraption of death and what I now fondly call the Denmark Death Chamber.

Our third day in Denmark (full vacation blog post coming soon) I awoke and made my way to the shower.  Knowing that the bathroom FLOOR was VERY VERY VERY slippery I held onto the towel rack when entering the tub. I safely made it in and closed the shower curtain.  I then began to move toward the water when IT HAPPENED.

You see the back of the tub is slanted to make soaking in the tub more comfortable.  I was standing on the slated part of the tub when I entered.  One foot went out from under me and, then the other.  For the next what felt like ten minutes but was likely two seconds I tried to regain my balance.  And then I fell OUT OF THE SHOWER taking the shower curtain and rod with me to break my fall.  As I was falling all I could think is "don't hit your head on the toilet and die."

A THUD was heard around the world or at least in the other room where Charlie shouted out to me "are you okay?"

*SILENCE*

PAIN...HORRIBLE EXCRUCIATING PAIN radiated down my coccyx bone.  I COULD NOT TALK. OH THE PAIN.  MY ASS!

Charlie (again):  "are you okay?"

Me: NO...OUCH...NO

Several minutes later I was able to get my half wet naked body up from the floor and open the door. (Note: as of today my tail bone is better but NOT 100% and still hurts)

Charlie reassembled the shower curtain as best as he could.  I'm sure the hotel never noticed the 20 degree bend in the shower rod.

I would like to recommend that the bathtubs in Europe (these kind of bathtubs only seem to be in Europe, by the way) come with a WARNING LABEL on them.  Or perhaps a safety handle to hold onto.  Or perhaps ALL hotels should just have a shower for people to use.  Because really, who takes a bath in a hotel?

Greek Salad with Shrimp

There are just some days that I don't feel like cooking...with a flame.  This salad is PERFECT for those types of days.   If you don't like shrimp you can use just about any protein that you like.  But I think the shrimp keeps this salad light yet filling.  Its perfect for dinner on a hot summer night or for lunch. 

Ingredients:
1  fresh lemon
4 tablespoons olive oil
1 pint cherry tomatoes, halved
1 cucumber, cut into 1/4-inch slices
4 scallions (chopped)
1 lb salad shrimp
6 sprigs of dill (chopped)
6 oz feta cheese crumbles
1 cup kalamata olives
8 cups of mixed green lettuce
Salt and pepper to taste


makes 4 HUGE Salads

Directions: 

In a bowl toss lettuce, tomato, cucumber, scallions, dill, feta cheese and kalamata olives. Dress tossed salad with the juice of one squeezed lemon and olive oil.  Plate salad and top with shrimp   Salt and pepper to taste.  

 

This salad travels well for lunch though you should be kept cold and you should keep the salad dressing on the side until you are ready to eat. 

Enjoy!

Dark Lord Day 2013

For the past 3 years I have dodged the bullet and I have avoided attending Three Floyd's Dark Lord Day.   When Charlie's BBF (best beer friend) moved to Georgia this past winter I knew my day would come. 

Dark Lord Day is the only day of the year that you can buy Three Floyd's Dark Lord Russian Imperial Stout.   Prior to the event you buy a NON TRANSFERABLE ticket and can opt to buy a second ticket for a guest.  Tickets sell out in minutes  So locked and loaded both Charlie and I tried to get tickets.  Score!  We both secured 2 tickets.  Remember, the tickets are NON TRANSFERABLE.  So off I went to Dark Lord Day. 

According to Three Floyds, "DLD is a festival where participants can meet other beer enthusiasts, sample beers from all over the world, buy your Dark Lord, eat, listen to live music, and generally have a great time."  According to Delane, DLD is a festival where beer geeks bring beer to show off their beer geekiness and drink while waiting in a STUPID INSANE THREE HOUR line to buy Dark Lord with the hopes of getting a golden ticket, so they can buy $pecial Dark Lord.  There is also death metal bands that play all day to hurt your ear drums. 

Since I'm not a self professed beer geek enthusiast, I volunteered to be the designated driver.  I will admit, I did have ONE Dark Lord at 3 pm.  I'm confident to say that when we left at 10 pm I was completely sober.  Although I was dying for something other than water to drink.  (psst, Three Floyds if you reading, please have something other than beer and tepid water for us responsible DDs to drink.  In fact,  I would settle for COLD water)

As you can see by the scowl on my I didn't have a a good time....at...all.

Moroccan Inspired Lamb Stew

In the spring and summer you don't normally think of stew as a go to food.  But I think this Moroccan inspired stew is  quite light.  The fragrant sweet dates, carrots and orange essence make this dish quite refreshing. 

It is a great dish served over basmati rice. 

Ingredients:
2 tps Ras El Hanout (Moroccan Spice) (I like McCormick or you can make your own)
2 tsp crushed red pepper (optional)
1.5  pounds lamb stew meat
2 tablespoons olive oil
1 cups chopped onions
1 cup chopped carrots
3 garlic cloves, minced
1 1/2 tablespoons peeled fresh ginger, minced
2 cups cups water
1 large orange

2 tablespoon apricot preserves (I like Smuckers)
1 cup chopped dates (I like Sunsweet)
1 can crushed tomatoes (I like Hunts)
1/4 cup flour

salt and pepper

1/4 cup chopped fresh parsley (for garnish)


Ras El Hanout (Makes 2 tablespoons)

1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves


makes 6 servings

Directions:

In a Dutch oven on medium heat, heat1 tablespoon. of the olive oil. Add the onions and sauté until softened, about 5 minutes. Add the carrots and cook until slightly softened, about 3 minutes more. Transfer to a bowl and set aside.

Pat the lamb dry with paper towels. Place the flour in a large bowl or Ziploc bag and season with salt and pepper. Add the lamb, stir or shake to coat thoroughly with the seasoned flour.

Heat 1 tablespoon of oil in the pot over medium-high heat. Add the lamb and brown on all sides, 4 to 5 minutes for each batch. Transfer to a bowl and set aside.

Return the onion mixture to the pot. Add the Moroccan Spice, garlic and ginger and stir to coat the meat and vegetables. Add the water and bring to a boil, stirring with a wooden spoon to scrape up the browned bits from the pan bottom. Add the tomatoes, dates, and orange zest and juice and bring to a boil over high heat. Stir in apricot preserves.  

Cover the pot and simmer for 1 to 1 1/2 hours. Garnish with the parsley. 

Enjoy!

Vacation Postcard

Super Foods

We see them a lot, super foods. But what are they? I've asked Krista Wennerstrom R.D., L.D.N. to explain these foods to us. Here is what she has to say..

It's a bird, it's a plane it's.....SUPER FOODS!!

What is a Super Food you ask?  A super food is a food that is packed with vitamins, minerals, antioxidants, fiber and is powerful enough to help you lower your cholesterol, reduce your risk of heat disease and cancer, and, for an added bonus, put you in a better mood.

There are many lists of Super Foods out there.  One thing they all have in common: Every Super Food is going to be a 'real' and not processed. 

Below are a list of the Top 10 Super Foods that I recommend.  A healthy diet incorporating a variety of the following Super Foods will help you maintain your weight, fight disease, and live longer.

1.  Blueberries (high in antioxidants, fiber)

2.  Wild Salmon (omega-3s.  Wild Salmon has less PCB contaminant than farm raised)

3.  Kale (Vitamins A, C, K, folate, potassium, magnesium, iron, calcium, lutein, fiber)

4.  Fat Free Yogurt (live active cultures, protein, B vitamins)

5.  Lentils/Beans (protein, fiber, iron, magnesium, potassium, zinc)

6.  Almonds (monounsaturated fat, protein, fiber, vitamin E, antioxidants)

7.  Avocado (potassium, B vitamins, monounsaturated fat, fiber)

8.  Broccoli (vitamin C, carotenoids, vitamin K, folic acid)

9.  Sweet Potatoes (carotenoids, vitamin C, potassium, fiber)

10.  Watermelon (vitamins A, C, potassium, lycopene and H2O)

Recipe Corner:

I LOVE Kale Chips!!!  Have you ever had them?  They are fast, easy and amazingly nutritious.

Preheat oven to 325

Spay cookie sheet with no stick spray or lightly coat cookie sheet with olive oil

Place chip size (or a tad bigger) pieces of kale on cookie sheet

Lightly drizzle olive oil or spray with butter flavored cooking spray

Shake some sea salt* on the kale

Bake for 7-10 minutes (or until crisp, right when the sides of the kale start to curl is perfect!).  Be very careful on the time, they will burn if you do not watch them very closely

ENJOY! 

   *You can put all kinds of different seasonings on them such as parmessan cheese, anything you find in your spice cabinet, or fresh squeezed lemon!

Krista Wennerstrom R.D., L.D.N. is the Food and Nutrition Services Director for Aramark Healthcare at Thorek Memorial Hospital in Chicago.