8 Tips for Starting Over

Getting comfortable with the starting line...

Ten months ago I uprooted my life of 18 years in the Washington, D.C. metro area, put my dog and some of my valuables in a massive rental Suburban, and drove across country to start my new life outside Denver, Colorado.  As someone who is notoriously adverse to change, this move represented an epic upheaval in my life and an obliteration of my comfort zone boundaries.  

Looking back, there's no doubt this was the best decision I could have made.  Growth really does come from doing what's most difficult.    

Making that move happen was a year and a half long process that required a job transfer, sorting through an 18-year accumulation of stuff, packing up, doing house projects to prepare the house to sell, putting the house on the market myself, and selling it without a realtor. Priorities had to shift and my usual athletic pursuits weren’t anywhere near the top of the list.  

Once I got to Colorado, I tried to ease back into triathlon and running; but life happens. Injuries. Sickness. Depression. Holidays. More injuries and sickness. I just couldn't get back into a rhythm.  

Then it hit me:  I brought my old way of life into a fresh new setting. It was like using old nutrient-deprived soil to plant new flowers. Nothing will flourish.     

So as springtime emerged, I decided to fully embrace the notion of “rebirth” and start everything from scratch - from my diet to my mental outlook to my workouts. 

   

In some ways, this has been more difficult than the move itself. That’s how I know it’s the right thing to do. When you’re used to a certain level and way of doing things, not being able to rise to that level can make you feel “less than.” So it’s critical to fully embrace the chance to start from scratch, with the hope of emerging better than you were before. 

Here’s what I’ve learned about starting over and how you can maximize the process:     

1.    Recognize "Setbacks" as Opportunities:  Perspective is the most important aspect of everything in life, but especially if you want to seize the power of a “setback.” If you allow yourself to wallow in your “setback” you will remain stuck. So shift your perspective. Viewing a “setback” as a glorious opportunity is the only way to emerge from the depths like Wesley pulling himself and the Princess Bride out of the death grip of the lightning sand. This “setback” is an opportunity to reevaluate, rebuild, reemerge. 

2.    Allow Time to Heal:  Whether it’s your body, mind, or spirit, now is not the time to push through whatever has been causing you pain. For Type-A people, that’s a difficult pill to swallow. But easing back on or eliminating whatever has been causing discomfort, does not mean you’re a failure. It just means you’re stepping back, giving some space, and coming back to it from a different angle. As part of my physical healing, I started a 10-series Rolfing session with the idea of realigning the structure of my body through fascia work. To maximize the benefits of that therapeutic bodywork, I drastically cut back on and even stopped my workouts for awhile. Respect your need to heal, otherwise you’re just building a foundation on the same weak, injured system as before.    

3.    Meditate:  There are countless studies, articles, and statistics to which I could point to persuade you that meditation isn’t just for a bunch of hippies sitting in the mountains. But you can Google those yourself. What I will say, however, is if the proof is in the pudding, then I’m the pudding. I’d been in and out of meditation for the last two years, but with this recent decision to start everything over, I committed to meditating every day, even if just for 5 minutes. I’ve been meditating for 78 days straight. My shift in perspective (there’s that word again) is noticeable. Meditation has allowed me to be more kind to myself and receptive to what I need. No one’s brain is “too busy” to meditate and meditation doesn’t “quiet your brain.” The point is to open your mind to possibilities, options, answers, and views that otherwise wouldn’t come to you.      

4.    Listen to Yourself:  For once in your life, don’t listen to your friends, your family, your coach, or your critics. Listen - deeply - to yourself. This is where meditation helps. What are your body, mind, and spirit deeply calling for by starting over?   

5.    Do Something Different:  Shake things up. Starting over is the perfect time to brainstorm ways to do something fresh and different. Our bodies and minds get used to routine activities and adapt accordingly, becoming stagnant. Athletes use “muscle confusion” to change up the pace, intensity, or routine of activities to stimulate a new level of adaptation. The same concept applies to your brain. So find new ways to stimulate your body, mind, and spirit to reach a new level. 

6.    Be Careful With Your “Goals” Right Now:  “Goal” can be a tricky four-letter word. Maybe you have a specific goal that has prompted you to start over, and that’s wonderful. If you don’t have a specific goal though, that’s okay! After years of specific goal-setting, I’m a little burnt out on long-term specific goals right now. Although my general goal is “to be stronger,” I’m not imposing any expectations beyond that. I realized setting specific goals kept me repeating old, unhealthy patterns. So right now, my goal is “to just BE.” Be here, now, with where I am. I trust that I’ll know when it’s time to start setting more specific goals again and with a new mindset, I’ll be able to set my goals more wisely.      

7.    Assemble An Entourage:  Although many of the keys to starting over are deeply solo pursuits, we never accomplish anything without support from others. Now, more than ever, starting over necessitates a core group of people who can provide support for this process:  friends, health professionals, coaches. Assemble a list of 5-10 people to be your entourage, identify how each person can help you, and specifically ask them to fill that role.   

8.    Ease Back In:  After deciding to start from scratch, the worst thing you can do is to dive back into whatever plagued you before. One thing Rolfing has taught me is that if the Rolfer too aggressively massages a fascial layer, it’s painful and the fascia can react negatively. So instead, she “eases into” the fascial layer to get the tissue gradually used to the new pressure. The fascia then relaxes and deeper layers can be reached without pain. The same holds true for whatever physical, mental, or spiritual growth you’re trying to achieve by starting over. Ease into your new levels. Allow yourself time to adapt, and then move to a deeper level. When you reach an area of pain, ease up a little until you can relax into a deeper level. That’s how true growth is achieved and new levels reached. And it will all be rooted in the fact that you were able to embrace the opportunity of starting over in the first place. 

 Please share your story below of how you’ve started over…

Skratch Labs: Real Food. Real People.

For runners, cyclists, triathletes, and anyone trying to stay fueled during workouts, the morass of available electrolyte drinks, chews, tabs, and goos from which to choose can make you sweat as much as a good workout.  We put our gastrointestinal tracts through trial after trial of sugary electrolyte mixes.  We waste money sampling chew after goo after chew.  And at the end of it all, we're left with over-sugared, too sweet, syrupy drinks that are filled with artificial ingredients, tear up our GI tracts, and aren't all that great for our training needs.  

So over four years ago, one of my local bike shops started carrying a new electrolyte drink mix that had - wait for it - no artificial ingredients, sweeteners, flavors, or colors.  Instead, it was made with real oranges, less sugar, and more sodium.  It's name:  Skratch.  

I bought it.  I tried it.  I loved it.  I've been using it ever since...

I've used Skratch Exercise Hydration Mix (in the orange flavor) in all of my races over the last four years.  It's gotten me through three Ironman races, including the infamous inaugural Ironman Lake Tahoe in 2013.  It's been with me for various half-Ironman races, a 50k trail run, and a century bike ride.  And it goes with me on all my long training workouts.  

Why? 

The obvious answer is:  I love it and my body loves it.  For starters, it tastes light.  It's not syrupy or over-sugared.  I can drink it for hours-long workouts and even Ironman races without being sick of it by the end.   And the proof is in the pudding or, in this case, the ingredients:  

As Skratch explains, its ingredients basically equate to flavored sweat.  Yes, that's right.  Now stick with me...

You see, Skratch was founded by Allen Lim, Ph.D., (read his story here) who several years ago was working as a sports scientist and coach for a professional cycling team.  He started making his own food and sports drinks from scratch, which his athletes loved.  He eventually teamed up with Chef Biju Thomas and they wrote their first book called The Feed Zone.  Since then, the word about the sports drink has spread among everyone from triathletes to race car drivers.  Skratch has exploded with a variety of hydration mixes, food, and two other books: Feed Zone Portables and Feed Zone Table. 

Long story short, Lim developed the ingredients in the Skratch Exercise Hydration mix to mimic our sweat - with some delicious natural flavors like orange, lemon-lime, raspberry, pineapple, apples with cinnamon, and the new matcha with lemons - so it doesn't actually taste like you're drinking your sweat.  Seriously, can you think of a better way to replenish what you lose through sweating than with something that's basically yummy tasting sweat?   

Now before any of you sugar-phobes get worked up about the first ingredient being "cane sugar," take a look at the science behind why we need sugar when we work out:  

In small amounts during exercise, sugar is absolutely one of the most important and ergogenic substances out there. Not only is having some calories critical for maintaining blood glucose and exercise performance, a little bit of real sugar paired with sodium significantly enhances the rate of water absorption through the small intestine. This is why clinically based oral rehydration solutions developed by the World Health Organization contain sugar and glucose just like Skratch - it hydrates you better. Which is kind of a good quality to have in a product designed to do just that.   

Source:  Skratch FAQ

All this is to say that Lim and Thomas know what they're doing. They know athletes. They know the science (check our their awesome science blog posts). They know what works.

Aside from the solid science and amazing taste, there's one more reason to love Skratch:  the company and its people are downright authentic.  The real deal.

Scratch's headquarters in Boulder

Skratch's headquarters is in Boulder, Colorado, so it earn points for coolness right out of the gate.  When I was in Boulder this past summer, I accidentally stumbled across their office. (Okay, I'll confess, I was at the brewery across the street when I noticed the big Skratch sign on a building in a strip mall).  I assumed it was just a storefront.

But when I popped my head inside, I was greeted by the sweetest employee named Nicole.  She scored big points with me when she said I could bring my dog, Winnie, into the store.

Winnie and I spent probably the next 45 minutes talking to Nicole and stocking up on all kinds of Skratch products.  Nicole also told me about Skratch's Taste Agent program and encouraged me to apply.

So I did.

And this past December I received an email saying that I was selected as one of Skratch's Taste Agents.  I was absolutely giddy and honored to get the opportunity to officially promote a product that I've believed in and used for so long.

(And now for this brief interruption for some legal mumbo-jumbo:  As a Taste Agent I receive a discount code that can be used four times in a year and may receive other discounted and promotional items.  In exchange I agree to do, well...basically what I've already been doing the last four years:  talk about Skratch to my friends, promote it on my social media, follow Skratch on social media, and exclusively use Skratch).

But back to the awesomeness of the company itself.  Skratch keeps it real - not only with their products, but with their staff and their customers.  In a sports world where athletes often feel like just another walking wallet for some company vying for our business, Skratch cares - about its products and its customers.  I felt that philosophy of caring during my visit with Nicole at their headquarters and in her subsequent emails to me.  I feel it in every funny confirmation email I receive after I place an order.  And I especially feel it in the handwritten notes that I get in the box along with every order...

Seriously, when's last time you received a handwritten note from a company?

That's Skratch.  From their ingredients to their products to their staff, they are the real deal.  

I look forward to being one of their Taste Agents this year to help spread the word, the science, and the value of this company and its products.

Stay tuned for future posts as I explore some of the recipes from The Feed Zone, Feed Zone Table, and Portables cookbooks.

You can follow Skratch Labs on:
Twitter and Instagram: @SkratchLabs
YouTube (and check out this hilarious video - A Sports Drink That Doesn't Suck)
Facebook

Oh, and don't forget to follow me too!

Be strong.  Suffer wisely.  Endure always. 

A Great Program for Switching to a Plant-Based Diet

I know a couple of you out there have been trying or wanting to switch over to a plant-based diet.  Well here's your chance to get a jump on your fitness for the new year with a plant-based diet.  If you can do one thing for yourself and for me (because I want to see you healthier), pay attention to this and sign up for what I'm recommending...

As I mentioned in Part 2 of my series on why I became a vegan, Brenda Brazier (vegan Ironman) and his Thrive series of books played a big role in my decision to go from vegetarian to vegan.  I've read his Thrive nutrition and fitness books and been meaning to check out his Zon fitness videos (which I hope to do and write about later).  Although some of his Thrive recipes can be a bit involved, a lot of them are easy and delicious.  He doesn't rely on soy-based protein (which I'm not a fan of either) and he focuses on combinations of plant-based foods that optimize the foods' nutritional value and your physical performance.

As much as I love the Thrive books, I love even more Brazier's Vega Sport line...and I'm not just saying that because I'm a vegan.  Even happy omnivores that I know love this line.  The protein bars are addictive.  The endurance bars I ate during Ironman Arizona.  The pre-workout energizer is delicious.  I even like the endurance gel and I'm not usually a gel fan, but this one isn't sugary and doesn't make me want to gag.  And his Vega Sport protein powders are good as well.  (Some of Brazier's other plant-based protein powders in his other lines are too "planty" for me).

So as I've followed Brazier and his work, I was thrilled this morning to see that he's launching a new program in January 2013:  Thrive Forward.  If you have been wanting to switch to a plant-based diet, this will be the program you want to try.

The Thrive Forward program is designed to provide you a free personalized on-line guide to help you transform your health through a plant-based diet.  The program will customize wellness topics just for you according to what you're interested in:  energy, body composition (I like how he doesn't say "weight loss"), stress, libido (oh yeah!), mood, or how to eat more sustainably.

Although the program doesn't start until January 2013, you can get a free preview right now!  Go to the Thrive Forward link, watch the video, and sign up for your free e-book preview.  Even this free e-book preview is packed with great information like:  

• smoothie recipes; 
• what foods to buy in organic form; 
• staple foods you need and where they fall on the nutritional pyramid (and not the lobbyist-back nutritional pyramid from USDA!); 
• where you can get good carbs; 
• awesome suggestions for protein sources (like what legumes, seeds, nuts, and pseudograins to eat); 
• 5 ways to boost your energy; and
• 5-day nutritional and wellness self-assessment journal so you have a baseline and know the areas where you need to improve.  

This is all contained in the free e-book.  Imagine what's going to come with the full program in 2013!  

I have to say that I don't get any benefit from recommending this.  Brenda Brazier doesn't even know who the hell I am.  I'm recommending this because I've followed him for years, I love what he's done, I've read his other books, and I use his products.  So I believe that this Thrive Forward program will be a good starting block for beginning plant-based folks, for old-timers like me, and even for folks who just want to step-up their nutritional fitness...

Please, please check this out and let me know what you think....

RECOVERY & AID STATION: Another Resource for Workouts, Nutrition Tips, and Inspiration

If you're like me, you're always looking for interesting workouts, great workout tips, new recipes, or nutrition information.  Well, in the last few months, I've added to my arsenal of information with a website that I would never have thought would prove to be so valuable...Pinterest

If you're a woman, you've probably heard of Pinterest. If you're a man, keep reading because I promise that there's value for you here too.  When I first heard of Pinterest, I had the same reaction as when I first heard about the iPad:  that sounds asinine!  What possible utility could that have?? Well, suffice it to say that I use Pinterest on my iPad a lot...I'm addicted to both.

What is Pinterest?  It's a website that lets you organize and share things online that you like.  You create online "boards" (think of them as bulletin boards), where you "pin" all of the things you like.  If you find something online, you pin it to a board (with a pin button that you download from their website).  If you see something in the real world that you like, you take a picture of it, upload it, and pin it to your board.  You can create pin boards for anything you want...wedding planning, crafts, interior design, books, quotes, recipes, fitness...whatever your heart desires.  It basically helps you organize all the things you like into one central area...It's like online window shopping!

But beyond the fun and dreaminess of Pinterest, I've discovered that it has additional value.  It serves as a great resource to find new workouts, fitness tips, nutrition advice, and recipes.  For example, I have a board for Vegetarian/Vegan Recipes, and I've been able to search Pinterest to find awesome recipes that folks have collected from the web or their own kitchens.  I also have a Health/Fitness board, where I've pinned some great strength workouts, tips on busting up the boredom for treadmill workouts, and inspirational quotes or pictures.

One of the sayings I posted on my Health/Fitness board...

I also pinned some yoga workouts from Mind, Body, Green, a No Equipment Workout You Can Do Anywhere from ivillage, and the Ultimate Arms and Abs Workout from Shape.  Those are just a few examples.

Like on Facebook or Twitter, people can follow your pin boards on Pinterest, and you can follow theirs if you want. While it's not going to be the definitive source for all things health and fitness-related, it's another resource that has some interesting and fun ideas, tips, and motivations.  So check it out, pin some favorites of your own, and enjoy getting to know another online resource for your fitness...

Do you Pinterest?  If so, shoot me an email at mwally40@gmail.com and I'll let you know how you can follow me....

AID STATION: The "You Can't Get Any Easier Than This" Vegetable Soup

I'm having some girls over tonite for dinner and because I'm a horrible cook, I need to stick with easy dishes.  I've been on such a soup kick all winter, primarily because several years ago my best friend gave me a pressure cooker, which I only recently realized was awesome for making soups.  I was scared to use the pressure cooker for the longest time because I was afraid I'd blow up something. But a few months ago I finally read the instructions and it's easier than I though.  Plus, it allows me to make soups much more quickly.  One of my favorite soups I've been making is a very simple, but quite delicious vegetable soup that not even I can screw up.

You Can Get Any Easier Than This Vegetable Soup

I really don't have any measurements for this...You basically throw in as many veggies as you want, but here are some suggestions.  This makes enough for me to eat over several nights (so probably enough for a family for one night) or you can also freeze it.

• 5-6 large carrots, peeled and sliced
• 3 celery stalks, sliced in half then cut in chunks
• 1 head of broccoli (stems removed) and chopped in small chunks
• 1-2 potatoes, cut in bite-sized pieces (I use russet potatoes)
• 1 cup aborio rice (I like this because it plumps up really big and is good for soup)
• 1/2 red onion, chopped
• 2 garlic cloves, chopped
• 1 TBSP vegetable oil
• vegetable stock (6-8 cups, depending on how thick you like your soup)
• soy sauce
• bay leaf

In a large soup pot or your pressure cooker, saute the chopped onion in the oil for 3 minutes, the add the garlic and saute for another 2 minutes.  Then, throw in all the veggies, the potato, rice, bay leaf, and veggie broth. Bring to a boil, then simmer until all the veggies and the potatoes are soft - maybe 25-30 minutes. Or cook according to your pressure cooker directions.  When the soup is ready, I add a couple splashes of soy sauce - just gives it a little more flavor.  Don't forget to remove the bay leaf before eating!  

Easy peasy....

Enjoy!!     

AID STATION: Zesty Black Bean Soup

With the winter months upon us, all I want to do is eat soup! My body definitely is seasonal-dependent.  In the summer months, I really can't drink anything hot or eat hot soup, and the winter months are the complete opposite.  It's actually hard for me to want to eat fruit in the winter because it's not warm and cozy.  

So in the search for new yummy soups, I came across a quick, delicious, and nutritious recipe from the Whole Foods App on my iPhone for a Zesty Black Bean Soup.  I love this app because it lets you search according to meal course (appetizers, beverages, desserts, etc.), category (budget, kids, entertaining, etc.), special diets (like vegan or gluten free), and ingredients, so you can really customize your search.  It also lets you save recipes as favorites, share them via Facebook, email, and Twitter, and add the ingredients to your shopping list with one click.  If you don't have a smart phone for the app, you can go to the Whole Foods recipe site to search for recipes.


I made this Zesty Black Bean Soup last night and added some pasta to it to make it a little heartier.  It was delicious!  

Zesty Black Bean Soup

Serves 4 to 6

Nutrition

Per serving (about 19oz/541g-wt.): 280 calories (60 from fat), 7g total fat, 1g saturated fat, 0mg cholesterol, 1540mg sodium, 45g total carbohydrate (13g dietary fiber, 8g sugar), 12g protein

Ingredients

2 tablespoons extra virgin olive oil
1/2 pound baby carrots, sliced
1 bay leaf
Salt to taste
1 red onion, chopped
3 cloves garlic, finely chopped
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
2 (15-ounce) cans black beans, drained and rinsed
1 cup frozen corn, thawed
1 (14-ounce) can diced tomatoes, with their liquid
1 quart vegetable broth
Hot sauce to taste
2 tablespoons chopped cilantro, plus more for garnish (I actually leave this out)
I also added about 1/2 box of whole wheat pasta for some extra yum! 

Directions

Heat oil in a large pot over medium heat. Add carrots, bay leaf and salt and cook until carrots are just tender, about 7 minutes. Add onions and garlic and cook 5 minutes more. Add cumin, cinnamon, beans, corn, tomatoes and broth and bring to a boil. Reduce heat and simmer for 10 minutes. (If you're going to add pasta, I added it the last 10 minutes and brought the soup to a low boil, then reduced the heat). Stir in hot sauce and chopped cilantro. Ladle hot soup into bowls and garnish with more cilantro.

AID STATION: Say it With Me: Keen-wah

As a vegan I've learned to be creative and resourceful with the foods I eat to ensure that I'm getting adequate nutrition, particularly for all the triathlon training I do. It's not as hard as some people think, and yes, yes, yes I get plenty of protein. In fact, early in my Ironman training I kept track of all my nutrition and I was getting way more protein and calories than most meat-eaters. Being a vegan (at least a healthy vegan - there are unhealthy vegans who eat a lot of junk food) just requires more intentional and thoughtful eating and a wealth of knowledge about what foods provide which nutrients.  Not that meat-eaters aren't knowledgable about their food, but being a vegan seems to require a little more planning.

One of my staple foods that's phenomenal for non-vegans as well as vegans is quinoa. If you're from the Midwest (like I am) you're probably pronouncing this like it looks: kwi-noah. (We midwesterners like to sound out our words. When I first moved to DC I thought "Pilates" was pronounced "PIE-lates," with the "lates" sounding like when you're tardy rather than when you're ordering a coffee). But alas, quinoa is pronounced keen-wah. It's too bad that such a power food has such a hard-to-pronounce, foo-foo name. Quinoa is anything but a wimpy, foo-foo food. It's cheap, easy to cook, tasty, and nutrition-packed.  Quinoa is protein powerhouse and actually is a complete protein because it has all nine essential amino acids.  Although quinoa often is referred to as a supergrain, it's actually a seed that, when prepared, is fluffy, with a slightly crunchy texture and nutty flavor.  You can buy quinoa in pre-packaged containers or in the bulk bin.  Please note that before cooking quinoa, you should wash it thoroughly to remove resins that coat the quinoa seeds and can give it a bad taste if not washed off.  I usually put the quinoa in colander with holes small enough so the quinoa won't wash through. 

Here are a couple of my favorite quinoa recipes and their nutritional information, courtesy of Whole Foods Recipes:

Quinoa Pilaf:  

Serves 4

Dried cherries and toasted pecans add wonderful flavor and color to this quinoa dish.

Ingredients

1 cup quinoa 
1 tablespoon extra virgin olive oil 
1/4 cup fresh chopped chives 
2 cups gluten-free vegetable broth 
Sea salt, to taste 
Ground pepper, to taste 
1/3 cup dried cherries (optional) 
1/4 cup chopped toasted pecans

Method

Rinse quinoa and drain it well. In a large skillet, heat oil over medium heat. Add chives and cook, stirring frequently, for 1 minute. Stir in quinoa and stir 2 to 3 minutes or until the skillet gets dry. 

In a separate pan, heat vegetable broth to a simmer. Add hot broth, salt and pepper to the skillet. Reduce to a simmer, cover, and cook 20 to 25 minutes or until quinoa is tender. Stir in cherries and pecans.

Nutrition

Per serving: 300 calories (110 from fat), 12g total fat, 1g saturated fat, 8g protein, 42g total carbohydrate (6g dietary fiber, 7g sugar), 0mg cholesterol, 500mg sodium

Zesty Quinoa with Broccoli and Cashews

Serves 4

Ingredients

1/2 cup sundried tomatoes (not packed in oil) 
1 1/2 cups low-sodium vegetable broth, divided 
1 cup finely chopped red onion 
3 cloves garlic, finely chopped 
3/4 cup dry white wine (**I actually cut this to about 1/4 cup, otherwise it's a little too potent)
1/4 cup lemon juice 
1 cup uncooked quinoa 
2 cups small broccoli florets 
1/2 cup roasted cashew pieces 
2 green onions, thinly sliced

Method

Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup broth to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, remaining 1 cup broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions.

Nutrition

Per serving: 340 calories (100 from fat), 11g total fat, 2g saturated fat, 0mg cholesterol, 115mg sodium, 45g total carbohydrate (6g dietary fiber, 5g sugar), 11g protein

Zesty Quinoa with Broccoli and Cashews

Have you tried quinoa?  Do you have a quinoa recipe to share?

AID STATION: Pumpkin Pasta

I've been a vegan for over three years now (or maybe four - I've lost track) and was a vegetarian for a year before that.  Having grown up in Nebraska, you can imagine what a shocker that was for my family and friends.  For various reasons that I won't get into now, it's something I feel strongly about for my own personal well-being.  In a nutshell, I have moral, religious, environmental, and health reasons for choosing to be a vegan. It's a personal choice that I researched before making the decision and continue to research all the time.  I'm not perfect, although I try my best.  Sometimes though, there are things that would never occur to me as being un-vegan.  For example - Worcestershire sauce.  I never knew until my boyfriend pointed it out to me that Worcestershire sauce had anchovies in it!  So I found a vegan version.  Starbucks pumpkin spice lattes with soy milk - the pumpkin mix has milk in it.  Who knew?? Anyway, I'm not perfect (shocker, I know) and there are things for which I make an occasional exception (like my Grandpa's hot cocoa mix recipe during Christmas, which has powdered milk and chocolate pudding mix, for which I haven't been able to find any substitutes).

At any rate, I'm not a pushy vegan, I don't get grossed out when other people eat meat around me, and I certainly don't expect anyone to have to adjust their eating preferences because of me.  By the same token, I don't expect people to give me a hard time about being a vegan or criticize me for my personal choice, which has no impact on them.  I think we should all be respectful of other people's informed opinions.  (If you have a knee-jerk, uninformed opinion, then you'll have a hard time getting any respect outta me for that opinion...)  For those reasons, I want to make sure that I try to account for everyone's personal choices in writing this blog.  There definitely will be recommendations that I make and personal views that I espouse - and you don't have to accept or agree with any of them; but, because I have to assume that my blog will reach a diverse audience (hopefully it'll reach more than the four followers I currently have!), then I want to make sure that I'm putting forth something that most of that audience will want to read or try.  With that in mind, all of the recipes that I recommend will be vegan, but obviously the meat-eaters or vegetarians can substitute to fit their preferences.

So here's an awesome pasta recipe that I highly recommend everyone try as the vegan version, but if you're totally adverse to that, you can make it to suit your meat or dairy preferences.  I got this recipe courtesy of Sarah Kramer's Vegan A Go-Go book (page 100), which is amazing and has simple recipes that even I don't screw up.  This recipe is a great way to perk up your pasta for the fall.  

Punk-kin Pasta

• Pasta (enough for 2 people)
• 1 medium onion, chopped
• 1 cup vegan sausage, sliced (vegans - I prefer to Tofurkey Kilbasa style)
• 1 TBSP oil
• 1 14-oz can unsweetened pumpkin puree
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4-1/2 cup vegetable stock (optional - but it helps to think out the pumpkin)
• 1/2 cup vegan cheese, grated (optional) (regular cheese can be used also)

In a large pot of salted water, boil the pasta.  While pasta is cooking, in a large saucepan on medium-high heat, saute the onions and "sausage" in the oil until onions are translucent.  Add the pumpkin, salt, and pepper and simmer for 5-7 minutes.  This sauce can be quite thick, so to thin it out, add 1/4 cup stock at a time until you've reached the desired consistency.  When pasta is cooked, drain noodles and return to pot.  Add the sauce to noodles and toss well. Serve immediately garnished with "cheese."  Makes 2 large or 4 small servings.

Let me know if you make this and how you liked it! 

Happy eating! 

AID STATION: Michele's Power Oatmeal

It's Ironman week, counting down to Sunday, so time to make sure I'm hydrating and eating lots of good stuff.  Plus, with the cold season and chilly weather upon us, everyone could stand to perk up their nutrition.  One way to kickstart your health this winter (and all year long) is with a bowl of oatmeal for breakfast.

Not a picture of my oatmeal, but it sure does look good...

Now, some of you may not even eat breakfast.  Really?  If you're one of those people, then you seriously need to have your head examined, along with your health.  The importance of a good breakfast is as fundamental as getting a good night's sleep.  (And I'm guessing the folks who skip breakfast are the same ones who don't get enough sleep...hmmmm).  Think you're going to lose weight by skipping breakfast?  Wrong! An NYU peer reviewed medical blog explains that people who eat breakfast tend to have a lower body mass index ("BMI"), a.k.a. percentage of fat, than those who skip breakfast.  The article notes that although there is no established causal link between skipping breakfast and weight gain, various theories seem to show a relationship, including the tendency of people who skip breakfast to eat a higher caloric intake throughout the day.  Skipping breakfast also has been associated in one Japanese study with fatigue.  In addition, the NYU article noted that in adolescents, academic performance, problem solving skills, attendance, and mood all are affected by breakfast consumption.  Finally, children who eat breakfast are more likely to maintain a healthy weight, according to an article on Livestrong.  I could go on and on about the benefits of breakfast, but just know that if you don't eat breakfast, you're really starting your day out on the wrong foot.  


I know that people are in a hurry to get out the door in the mornings. I'm the same way. So oatmeal has become an easy option for me to eat either before I leave or when I get to work.  It's easy to mix together the dry ingredients in a plastic container and pour some hot water over it when you get to work.  So why oatmeal instead of sugary cereals?  Natural Home and Garden lists some of the benefits of oatmeal:

1. Lowers cholesterol:  a special strand of fiber called beta-glucan has been shown in studies to reduce levels of bad cholesterol, to help reduce your risk of cardiovascular disease.  
2. Boosts immune system:  that same beta-glucan also revs up your immune system by helping fight bacterial infections. 
3. Protects good cholesterol:  oatmeal contains special antioxidants that prevent free radicals from attacking good cholesterol, which also helps reduce the risk of cardiovascular disease. 
4. Stabilizes blood sugar:  fiber-rich oatmeal helps stabilize your blood sugar and stave off the sugar "crashes" that result from eating refined sugar.
5. Lowers risk of diabetes:  oatmeal also is rich in magnesium, which can help reduce the risk of type 2 diabetes by helping the body properly use and secrete insulin.
6. Protect against breast cancer: a UK Women's Cohort Study found that pre-menopausal women who ate diets rich in fiber from whole grains had a 41% reduced risk of breast cancer over women who ate less fiber from whole grains. 

If you really want to delve into all the wonders of oatmeal, check out The World's Healthiest Foods. 

So how can you jazz up your boring morning oatmeal?  One of the things I love about oatmeal is that it's great way to sneak in other foods with awesome nutritional value. Throw in some almonds or walnuts for some good fat and protein, apples for some Vitamin A, or raisins for iron.  (If you're my mother, you throw in M&M's, but that may defeat the purpose of the "healthy" oatmeal, although it's better than eating no breakfast at all!). Feel free to experiment with your oatmeal and make it your own, but here's my recipe for a hearty, warm oatmeal that will amp up your day:  

Michele's Power Oatmeal

• 1/3-1/2 cup quick oats (I buy mine at the bulk bin at the organic store, but Quaker Oats will do the trick.  Just try to avoid the instant packages of oatmeal if you can, which can contain a lot of refined sugar)
• 1 TBSP peanut butter
• 1/4 cup raisins
• 1/4 slivered almonds or 1/4 cup chopped walnuts
• Sugar in the Raw, Organic Raw Cane Sugar, or Organic Maple Syrup to taste (if you like your oatmeal sweeter, like I do).  NOTE:  Avoid using refined white and brown sugar and, instead, use raw sugar (which is brown but is not brown sugar).  "Unrefined raw sugar is made from the juice from the sugar cane plant and has trace minerals and nutrients present. Refined sugar is devoid of all nutrients."  See Natural Organic Lifestyle for a discussion of raw vs. refined sugar.  Maple syrup also is a good sweetener because it has been called a "superfood" like blueberries or green tea. 
• Optional:  1 TBSP Chia seeks (for Omega 3 and 6) or 1 TBSP ground flaxseeds (for Omega 3, 6, & 9).  
• Hot water (I use about 12 oz for all the ingredients listed above, but use more or less for your desired consistency). 

Combine all the dry ingredients together, along with the peanut butter, in a bowl, pour hot water over it, and let it sit for about 3-5 minutes.  Enjoy with a glass of orange juice or almond milk.  This will fill you up and get your mind and body fueled for the day.  

AID STATION: One of my favorite smoothies

Just wanted to post a recipe for one of my favorite smoothies.  This is a twist on a smoothie recipe from Brendan Brazier's book The Thrive Diet.  It's great for recovery after a hard workout or race and has tons of antioxidants for any day that you're feeling a little low on oomph!

Blueberry Smoothie
1 banana
1 cup fresh or frozen blueberries
1 cup almond milk (or other milk)
1 TBSP chia seeds (little wonder seeds) or 1 TBSP ground flaxseeds
1 TBSP agave nectar
1 TBSP hemp oil (not necessary, but it's good to add)
1 serving of your favorite protein powder
4-5 ice cubes

Put all ingredients in good blender (I have a VitaMix and it rocks!) and blend until smooth.  Add a little water if it's too thick.
Enjoy!