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Showing posts from June 13, 2010

Carrot and Apple Slaw, Roasted veggies & Tofu egg salad

I LOVE this carrot slaw. I could eat it every day.
I also love roasted veggies, especially when they are easy to prepare. With hardly any prep, you can have a serving or two of veggies in less than 20 min.
Lastly, for a little protein in my vegetarian life, I LOVE LOVE LOVE my tofu egg salad. It's been a while since I made it and I sure did miss it!

Enjoy!

Carrot and Apple Slaw
1 cup shredded carrots
1 cup shredded apple (gala or yellowish apple)
Lime juice (usually 2 tsp but add to your liking)

1. Combine all ingredients. Add additional lime juice if you want a sweeter slaw.




Roasted Veggies
1 zucchini (peeled and sliced into thin wedges)
Onions (sliced)
Corn
Chickpeas
2 cloves garlic (chopped)
1-2 tsp olive oil

1. Preheat oven to 425 degrees.
2. On a baking dish, lined with tinfoil, spread out veggies.
3. Drizzle olive oil and toss.
4. Bake for 20-30 min or until veggies begin to brown.





Tofu egg salad
Equal servings of the following 3 veggies (about 1/2 cup):
Carrots, Onion, Celery
1/8 cup chopp…

Apple Peanut Butter Granola

Perfect on yogurt, with fruit or in milk.....I just LOVE my homemade granola. Too bad my granola doesn't last long in the Sumbal household!!

Enjoy my latest creation!! You can double the recipe for more servings.
(perfect for your kids as a healthy summer snack)

1/2 cup oats
2 tbsp honey
1 tbsp flax seeds (ground)
1 tbsp wheat germ
2 tsp cinnamon
1 tsp all spice
1 medium gala apple (chopped)
1 heaping tbsp natural PB (I used Skippy creamy)
1 egg
2 tbsp water
1 tbsp chopped peanuts
2 tbsp raisins
2 tsp dark chocolate (shaved)

1. Pre-heat oven to 350 degrees.
2. Mix together all ingredients in a big bowl.
3. On a non-stick large baking dish, sprayed with a little non-stick spray, spread out granola all over pan.
4. Bake for 15-18 min or until granola begins to brown.
5. Use a spatula and mix granola on dish and turn off oven. Let granola "cool" in oven for 2-3 more minutes.





The new Monday

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health or wellness. It is performed for various reasons.

Training can be the process of teaching or learning a skill or job or improving physical fitness by exercise and diet

Hopefully you fall into one of these categories. Are you exercising for health, to improve fitness level, to help with weight control/loss or to experience strength gains? Or are you training your body for physiologically adaptations, for an upcoming event or to improve speed, endurance and/or strength.

Obviously both definitions can be interchanged but it's likely that you use one or the other words to describe your active lifestyle. You either go to the gym to train or to exercise.

I find that many people struggle with the two definitions because of past experiences. Perhaps once you were training for an event but you got injured or the event is finished. However, you still want to train and live the lifestyl…

Fruity Stuffed french toast ...for dinner

Lemonade, watermelon, cereal, french toast, pretzels, chex mix, ice cream, shaved ice, water....
What are your training cravings???

These are my Ironman Cravings. I am not sure if my body just knows that I am training for an Ironman or if it is the weather, but these cravings always occur somewhere during my Ironman training.

It's day 3 of my Ironman training and I'm feeling great....aside from the 95+ degree temps here in Florida.

Monday was a 4000 yrd. aerobic swim with long sets (2000 straight, 1500 straight) to get my mind and body excited for the 2.4 mile IM swim.
Tuesday I had a 90 min - 2 hr bike workout w/ an interval workout given to me from Karel/cycling coach. The set didn't look hard on paper so I asked Karel "That's it?" and he laughed. He said "just do it and then let me know what you think".
The under/over set: 2 min @ 5 watts below VO2 max, 1 min 5 watts above VO2 Max, 2 min @ 5 watts below VO2 max, 1 min 5 watts above VO2 Max. 5 min …

Quick eats for busy days

I'm experimenting with new dinner meals which will help me ease into my dietetic internship, starting on July 5, 2010 and ending May 2011. I am trying out quick but healthy meals that will help fuel my busy and semi-stressful lifestyle/internship as well as my IM workouts.

I still believe in building a meal from the ground up so my focus is on creating wholesome AND satisfying meals. Sure, processed foods make for quick meals but I can't seem to feel satisfied (or well-fueled) with a whole list of ingredients in the foods that I am eating. Also, over the past few years I have learned to feel better on a daily basis with the base of my diet built from natural (little to no ingredients) foods and then the "extra's" added in for balance.

When talking about building healthy meals, I don't believe that a calorie is just a calorie. For example, take a wrap filled with veggies. For the person trying to lose weight you could say to yourself that a 300 calorie veggie …

New blanket & Hemp protein

Campy received the most wonderful gift in the mail. The box was addressed
TO: Campy
FROM: Trixie

He even received a card. What a lucky dog.

A few months ago, Judy (Iron Girl VP and my mentor) showed me this awesome blanket that she had personally made for her dog Trixie. The blanket was almost like a furry garbage bag for Trixie (Italian greyhound) to snuggle and sleep inside. To my surprise, Judy had a sleeping blanket, plus open blanket, made just for my little one. As expected, Campy LOVES it!!! It is even personalized just for Campy.
Thank you Judy....You are the best!! See in you two weeks at Iron Girl Atlanta!!!








With Campy receiving a gift in the mail, I was feeling a bit jealous until my good friend Cass (cassandraforsythe.com
- future mom's, you must read her exercise/nutrition approach to having a healthy pregnancy, natural and quick labor, plus healthy baby...and buy her books too!) sent Karel and me a present.....HEMP PROTEIN!!
I have heard lots of great things abo…

Weekend in pics

Recovery week:
Sun (day after race) - 2 hr easy ride
Mon - OFF/stretching, 1.2 mile walk to Trek store w/ campy (PM)
Tues - 3000 yrd swim/20 min walk on treadmill/glute and hip strengthening, 1.2 mile walk w/ Campy to Trek store (PM)
Wed - 3500 yrd swim/30 min walk on treadmill/glute and hip work, light strength/core
Thurs - 90 min. bike w/ Karel (easy for me, tough for him: 5 x 1 min on, 1 min off), 1.2 mile walk w/ Campy to Trek store (PM)
Fri - 4000 yrd swim/30 min walk on treadmill/glute and hip work, light strength/core
Sat - 45 mile ride (easy) to watch sprint triathlon at the beach
Sun - 33 mile ride (easy) before Karel's race

My recovery week was well needed. I had a lot to do this past week and I was able to spend a little more time cooking (I have a bunch of recipes to post) and walking with Campy. Body felt good around Wed but I like to avoid running for the entire week following my big races which last more than 5 hrs or are super intense.

On Fri I met with my community nutri…