Annapolis Half Marathon

Today was an absolutely wonderful day. Seth and I woke at a frightening chipper 5:15am and hit the road for the inaugural Annapolis Half Marathon.

Annapolis is a special place to us and we jump at the opportunity for a visit. For those of you unfamiliar to the area, it's a quaint, historic, friendly, and waterfront city located 45 mins northeast of Washington, DC. You can't help but want to learn to sail when you're there!

When I saw the race posted online three days ago, I emailed Seth asking, "Puhleeeeeez can we go?!"

Sure enough, we made it.

Can you see why we like this place??

I really liked the race, despite a bit chaos (delayed start due to traffic and missing no mile markers). Side note: I actually hate mile markers. I've always been good at keeping a consistent pace, so for me the markers are like watching a clock tick. There is no better feeling than thinking you're at the mile 7 when you're really at 10. I know most runners wouldn't agree, but hey - it works for me!

The race scenery was amazing!

Seth also did a little wandering while I ran...

* * *

So in the spirit of Fall and upcoming Thanksgiving, I thought I'd share pretty much the best baked goods recipe I've ever come up with. If you read my blog, you know that I'm much more of a cook than a baker. Usually I *try* to health-ify popular baked goods, but they never come out *that* good. Well - good enough for blogging.

This gem, on the other hand, I'm quite proud of. I can gauge my baked good success by Seth's reaction. Usually I preface my creations with "Here is a ---- ---- -----. It's pretty good AND super healthy - no oil, butter, sugar, etc. etc"

This time, no preface. He tasted and just said, "This is amazing". And even shared with his coworkers.

Success! <-- Better late than never, right?

So without further adieu, here is my recipe for:

Protein Pumpkin PIE

(oil, butter, gluten, & added sugar free!)

*Note: I emphasis 'pie' because it seriously has the same taste and consistency as pie. Not a loaf, but yummy delicious mouth-watering PIE!

*Approx. 150 calories per piece

Ingredients:

(serves 7)

1 c peanut flour

1 can pure pumpkin (not pumpkin pie mix)

2 mashed bananas

1/4 c egg whites

1/4 c water

1/4 c crushed walnuts

1/8 c raisins

1/2 - 1t cinnamon

1/4 t nutmeg

1 t pure vanilla extract

stevia (*to taste, I used ~8 packets of Truvia)

pinch sea salt

1/2 t baking powder

Directions

Preheat oven to 375F

Combine and mix all ingredients

*Because egg whites are pasteurized, you can adjust sweetener accordingly

Spray baking pan (I used a loaf pan) with non-stick cooking spray

Cook uncovered for 45 mins or until center is cooked thoroughly

I also enjoyed some the next day as breakfast alongside a serving of stevia-sweetened Greek yogurt.

*Please let me know if you try this*

Fall is for....RUNNING!

Hi everyone, just a quick hello to say that 1) Yes, I'm still alive and 2) October was a crazyyyy month! As you know I started a new fellowship (which I'm loving), got accepted into my top choice program, and have been insanely busy. On top of that we're currently in the middle of moving (my sister is moving to her own place and the Manfriend and I are moving together). I need to be closer to school and my sister has been wanting to live on her own so it worked out well.

Although with moving comes stress, I'm sure you're all well aware of that. But let me tell you, regardless of how busy I've been, FALL RUNNING SEASON is my FAVORITE time of the year (!) and I couldn't be happier.

Check out a few pictures I've taken this month. Note: these are all from my camera phone and none have been edited.

(Early morning runs before work)

Seth has even caught the running bug...

(He's a night owl so when we run its late)

(New MLK memorial)

There really is no better way to start your workday than running in crisp air through scenic Fall foliage (although it's no NE foliage!) <-- I grew up in New Hampshire!

(7:30am and 7 miles... dunzo!)

Or start you weekend your some of your favorite runners (and friends!)

Marine Corps Marathon 10K - Freeeeeeezing weather (aka reason for unstylish running attire on my end)

Well kids, I'm off to bed. Looks like someone is as tired as I am....

* * *

Any tips on packing/moving? I'm not the most efficient packer out there...

Do you prefer to exercise in the morning or evening?

I was a night runner until I started this fellowship and got back to more regular (8:30-6ish) working schedule (no more overnights/weekends -- hooray!) . The first week waking an hour early was rough, so expect that - but it gets SO MUCH easier! In all honesty to this day, the hardest part is actually getting out of bed and into your workout clothes. The run itself is never bad. I routinely remind myself of this when cuddling the fur ball above seems much more appealing at 6am.

Ready, set, GO!

Whoa, what a busy week! On my checklist:  Found a new apartment (we move Nov 1st), ran the Army 10-miler, and got crackalackin at my fellowship. Now that overnight shifts are a thing of the past (hehehe), I'm able to get on a more normal routine which means: waking around 6am, hitting the gym, and getting to work by 8. I think I like this.....  :)

Did I say I ran the Army 10-miler? My mistake... Seth and I ran the 10-miler! While he's not much of a long distance runner (was a pole vaulter/sprinter in college), he completely shocked me!! I can't believe how well he did! If I ran 10 miles without training I would be on crutches!

Post-race sweatiness

We fueled ourselves with His and Her Breakfast cookies (2 hours before the race)

Hers (aka maple-vanilla)

1/3 c oats

1T chia seeds

1/2 mashed banana

1/2 scoop vanilla protein powder

1t almond butter

1/4 c almond milk

1 T shaved almonds

few drops maple extract (can also use 1t maple syrup)

stevia, 1 serving

pinch sea salt

pinch cinnamon

His (aka PB & chocolate)

1/2 c oats

1/2 scoop chocolate protein powder

1/2 mashed banana

1 T peanut butter

1T shaved almonds

1T chia seeds

1/8 c milk

pinch sea salt

pinch cinnamon

recipe source

* * *

I cooked a lil bit....

Guilt-free Chicken Enchiladas (recipe)

(1/2 reg, 1/2 dairy-free)

This time I used low-carb wheat wraps. They were perfect!

Leftover enchilada filling makes the perfect Chicken Taco Salad...

(Topped with homemade guac and FF Greek yogurt)

Baked Italian-style cod (super healthy 'bread' topping)

Recipe here

This time I coated the fish in 3/4 can diced tomatoes, garlic powder, basil, oregano, s/p

Then added the topping (this time using sun-dried tomatoes over regular) & baked for 25 mins at 375F

 This would be this week's award winner :)

* * *

Have you ever worked overnight shifts?

What's the best (or worst) thing you recently ate?

What dish should I "health-ify" next?

New Beginnings

Ahhhh, a whole week off before I begin my fellowship. I am refreshed. Last weekend my parents visited us in the District and I joined them for a trip back to New Hampshire. While we were driving through New Jersey I received some incredible, highly-anticipated news...

(More on that in a second.......)

New Hamp was incredible, as always. The weather was cool and crisp and I used almost every morning to sneak out for a ~5 mile run around Lake Massabesic.

(How gorgeous are these pics from my camera phone??)

I also spent lots of time with my niece Morgan (who is now in kindergarten. How does time pass this fast???)...

And Seth's adorable nice, Portia.

NUTRITION

On the food front, I've been cooking a lot lately...


...well excluding Chipotle. There's always room for Chipotle...

Chicken salad bowl

Lettuce, tomato

grilled chicken

grilled veggies (onion, pepper)

pico de gallo salsa

black bean & corn salsa

guac

I could dive into a pool of their guac.

Ok, on-to some foods I actually prepared...

Turkey burgers & roasted veggies

The veggies are always my favorite part...

Softened first in water (so you use less oil) then browned in olive oil spray & spices!

(Spices: TJ's salute seasoning (similar to Mrs. Dash), garlic powder, S&P)

Honey-Soy Salmon

Only requiring 2 ingredients

(1:1 mixture of soy sauce and honey. Broiled for ~5 mins)

Chicken sausage & roasted veggies

(Veggies prepared as above. Sausage grilled over medium heat on stove top.)

Honey Mustard Tempeh

(This was so, so good...)

Tempeh cubed then grilled over medium heat until browned. When almost done, add 1 T brown mustard + 1 t agave. Add sea salt & pepper to taste.

Pumpkin Pie (protein) smoothies

(Recipe here; added fresh spinach to get in some greens)

Steamed Almond milk & cinnamon

(a fantastic nighttime treat)

1 c unsweetened vanilla almond milk

stevia, 1 serving

pinch cinnamon

steamed or warmed in microwave

Speaking of almond milk...

Trader Joe's new version is the best tasting I've ever had! <--And cheapest!

* * *

WORKOUTS

Although I was busy with the fam and final PA school interview prep, I did squeeze in some good workouts at our home gym...

Other than running among beautiful New Hampshire foliage, the 10 x 10 x 5 treadmill workout and kettlebells have been kicking my butt lately.

* * *

And just for fun, look at these two pictures I found of the Manfriend and me in....

 8th grade

High school, sophomore year semi-formal.

Bahahaha.

* * *

Ok, on to the good news!!! I mentioned a couple of weeks ago that I was interviewing for admission to PA (physician assistant) school. Well two weeks ago I interviewed at George Washington University, my first choice program (it's ranked #4 and in DC). One week later, I was offered early admission! 

It was a looooong road but I took a giant leap of faith and followed my dream.

Weight loss and your PCP

According to the Centers for Disease Control (CDC):

• 2/3 of Americans are overweight
• Over 1/3 are obese
• No state has met the nation's 2010 Healthy People goal of lowering obesity levels to 15%

Look at the trend....

...Now, suppose you're someone that wants lose weight but you have no idea where to start.

Do you consult your primary care provider (PCP), a registered dietitian or pick the latest New York Times best selling diet book? There are plenty to choose from:

- Weight Watchers

- South Beach

- Jenny Craig

- NutriSystem

- Adkins

- Paleolithic (caveman)

- Zone

- Vegetarian/Vegan

To complicate the matter, when tracking your daily caloric intake, should you count points, carbs, fat, or calories?

What percentage of calories should be from carbs, protein, fat?

Saturated fats are a big no-no, but the latest health recipes call for avocados, coconut oil, and nuts.

How does one make sense of all of this???

In a recent (non-blinded, randomised controlled) trial published in the Lancet, 772 overweight and obese adults either followed the national dietary guidelines (NDG), or a commercial program (Weight Watchers) for 12 months. In the NDG group, participants lost an average of 7 lbs while the Weight Watchers group, lost an average of 15 lbs.

According to the researchers, "Referral by a primary health-care professional to a commercial weight loss programme that provides regular weighing, advice about diet and physical activity, motivation, and group support can offer a clinically useful early intervention for weight management in overweight and obese people that can be delivered at large scale. The increasing prevalence of overweight and obesity needs effective approaches for weight loss in primary care and community settings."

Beyond the findings, I found this study very interesting and propose a few questions:

• Should there be increased overlap between medicine and commercial weight loss programs?
• Should health care providers be more educated on the latest diet programs if these are most effective?
• Should the national dietary guidelines provide a more specific diet plan rather in addition to general guidelines?