Wednesday, August 31, 2011
Tuesday, August 23, 2011
Tuesday'August 23rd's 15 mile trail run! 1 day before I turn 44 and I feel fantastic!!
Everything is packed and ready to go for our 15 mile trail run this morning from Loomis up the American River Canyon to the confluence. We are hoping to stay injury free (attn: Dawn) lol!
I made Thrive sports gel and drink and packed some salt and coconut water. For my breakfast Made some banana performance pancakes and Im ready to roll!
I will post recipes after our run. Make sure you get up this morning and eat a healthy breakfast before you start your day and oh ya....dont forget MOVE THAT BODY!!
Monday, August 22, 2011
Excited about joining the Fleet Feet training group for the AR-50 and Way to cool!
Another journey has started in my life! I have joined the Fleet Feet AR50 and Way to Cool training group. So excited because Im taking this journey with my good friend Dawn.. we both share a passion for trail running and staying super fit!!So I'm thrilled to have the opportunity to join her as we train hard... share many long runs, and new adventures together. We look forward to meeting so many others on the team with the same goals and love of trail running.
We have a 29K trail race September 25th in the Santa Cruz mountains!!! So excited as I have never ran the Santa Cruz mountains and look forward to a new adventure! Cheers! And I will keep you posted on our adventures!!
We have a 29K trail race September 25th in the Santa Cruz mountains!!! So excited as I have never ran the Santa Cruz mountains and look forward to a new adventure! Cheers! And I will keep you posted on our adventures!!
Wednesday, August 17, 2011
Getting the shape you want starts in the kitchen! Here are 5 quick tips to kick start your plan.
5 Nutrition Tips
1. Improve your food environment. This one is a challenge for even the most motivated athletes but the bottom line is if the food is in the house, you’re probably going to eat it. Start being healthy by shopping healthy. When you store food in the house, keep sweets, desserts and “foods of questionable nutrition” to a shelf in the pantry or a single cabinet. Don’t be afraid to put some foods “out of sight” by using cabinets you don’t commonly look in. I’m not saying to never purchase these foods—just to be smarter about what you bring into your household food supply and to what extent you expose yourself to it. Your food environment is not only in the home, and you must consider where you eat out as well. Consider eating at “healthier” establishments using some of the tips below as a guide but don’t forget to allow yourselves some leeway in what you eat and where.2. Color—eat more foods that are naturally Green, Red, Yellow, Orange, Blue, and Purple. The chemicals that make these foods so colorful are also being shown to have many significant health benefits in our bodies (especially for athletes). In addition, many of the foods that meet the “colorful” rule are also high in vitamins, minerals, fiber and carbohydrates. Here’s a short list of foods to consider keeping in the house: broccoli, spinach, romaine lettuce, strawberries, tomatoes, cherries, apples, grapefruit, cantaloupe, squash, carrots, sweet potatoes, blueberries, blackberries, grapes, eggplant, and plums.
3. Better Breakfasts—breakfast is the most important meal of the day. When you wake up in the morning your liver glycogen is lower, your metabolism is slower, your body is craving energy. Stop thinking of breakfast as being a huge multi-food kitchen disaster. Instead, go simple, a breakfast bar, a banana, a yogurt, all quick simple and easy could constitute a first “early meal”. Just remember that you need to eat frequently throughout the day (every 2-3 hours is ideal). When you are designing a healthy breakfast, especially for longer training days, think complex carbohydrate (oatmeals, pancakes, waffles, granola), fruit, dairy (milk, yogurt, cottage cheese), and healthy additives like wheat germ, flax seed, berries, and nuts. All of these foods can be used to make a powerful healthy breakfast.
4. Keep a Food Diary—Want to be healthier? Want to lose a little weight? Simply keep track of what you eat! Most people seem to know “what” to eat; it’s more a matter of getting them to eat it that is the challenge. Keeping a food diary helps you stay honest; it holds you accountable to yourself. The frequency with which you keep a food diary (i.e. daily, weekly, or periodically) depends on you (or your coach/dietitian). Researchers from Kaiser Permanente's Center for Health Research kept tabs on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers encouraged participants to adhere to a reduced-calorie, DASH eating plan and asked them record their daily food intake and exercise minutes. After 20 weeks, the average weight loss was 13 pounds per person. But researchers discovered something else; the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!
5. Stick to a simple healthy message—eat less saturated fat (solid at room temperature), eat smaller meals every 2-3 hours, eat more fiber (25-25 grams per day), eat lean protein, eat more fish, eat more fruits and vegetables, consume less simple sugar—these are “healthy” themed messages that should form the foundation of your efforts going into 2010. Try and stay away from getting into the technical and “cutting edge” nutrition topics if you haven’t given significant efforts to improving your foundation of nutritional fitness. For example, it’s silly to worry about the ergogenic effects of caffeine if you skip breakfast. It’s useless to try and gain any benefit from eating a gluten-free diet if you aren’t eating enough carbohydrate to perform at a high level. If you feel you are ready to dive in deep with the latest nutritional science topic, do it with an expert by your side—it’ll make sifting through the science more enjoyable, and hopefully more practical.
Cheers!!!
Tuesday, August 16, 2011
Tonights dinner! I will let you know how it turns out! "oh how she glows" has some awesome recipes!
Oh She Glows Our Perfect Veggie Burger
Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of breadcrumbs, chopped almonds, sunflower seeds, and seasonings to round them out. Best of all, they work great in the oven, frying pan, or even on the BBQ. They can also be made gluten-free by using gluten-free oats, Tamari, and breadcrumbs. Don’t have breadcrumbs? Just process a few slices of bread in the food processor for instant breadcrumbs. I used 3 slices of Ezekiel bread.
Inspired by Whitewater Cooks. Yield: 8 burgers Ingredients:
1/2 cup onion, diced 1 large garlic clove, minced Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl 1 cup oats, processed into flour* (other flours might work) 1.5 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)* 1 cup grated carrots 1 cup cooked black beans, rinsed and roughly pureed or mashed Heaping 1/4 cup finely chopped parsley (or fresh herb of choice) 1/3 cup almonds, chopped (toasted if preferred) 1/2 cup sunflower seeds, (toasted if preferred) 1 tbsp. Extra Virgin Olive Oil 1 tbsp Tamari (soy sauce) 1.5 tsp chili powder 1 tsp. cumin 1 tsp. oregano Kosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)
Directions:
1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.
2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
3. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together. I made 8 medium patties.
Page 1 of 2Our Perfect Veggie Burger — Oh She Glows
4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre- heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!
GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.
Monday, August 15, 2011
There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses!
Eating Out Guide
There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses! As much as I'd like you to eat at home, eating out is a way of life. Whether it's for work, when you're traveling, or with friends, don't give in to temptations on the menu. You can go about your normal life and still stay on track. The key to success is implementing a few new habits to arm yourself against self-sabotage in any situation.
Dining Advice
Know your enemies. It goes without saying that you should try and pick the healthiest restaurant possible, but if this isn't an option or you don't know what the restaurant will offer, try to identify ahead of time which menu items could throw you off your diet. Address them in advance by checking out the restaurant's menu online. Simply search for the restaurant’s name, and if they don't post their menu or have their own Web site, see if you can look up some general nutritional facts for dishes that the restaurant is likely to serve. If the restaurant serves an unhealthy dish that you know you can't resist, like the best French fries or soft breadsticks in town, pick another place. There's always another restaurant. If your kids are hell-bent on the pizza joint, resist the urge for a slice of the pepperoni pizza and you'll probably still be able to enjoy a salad, chicken, or fish.
Practice control. Remember, willpower is overrated, and you cannot eat what isn't there. If you are eating at a place that serves bread or chips on the table, ask the server not to bring them.
Get support. If you are with friends and they would normally want to share the nachos supreme, recruit them to help you out. If you can’t convince them to order something healthier, make your friends aware that you are watching what you eat, and ask them to help you resist. Have them keep the chips on the other side of the table, and tell them not to let you have any, no matter what.
Ask your server. Educate yourself about the food so that you can make healthy choices. Ask how the food is cooked, whether it's organic, what's used to prepare it, what comes on the side — these are all things you want to know now that you are eating right.
Make substitutions. Order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Ask for grilled vegetables instead of a baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature.
Modify the menu. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting changes in the preparation of your food. Ask if you can have your fish grilled instead of breaded; request mustard sauce on your chicken instead of cream sauce; get the salad dressing on the side; and have your omelet made with egg whites.
Hold the condiments. A healthy chicken salad that would be 300 calories can quickly double if a fatty dressing is added to it. A burger can have up to 200 calories just from the ketchup you eat with it. A few simple swaps in your condiments can make a big difference and may be easier than you think. For example, ask for your turkey sandwich with mustard instead of mayo or spice up that burger with a little fresh salsa. And here's another trick: bring your own condiments with you (salad dressing is a perfect example!) so that you are never stuck with what's available.
Watch your portions. The portions we get in restaurants are for the most part completely out of control. Make sure you don't go overboard just because there's more food on your plate than you need. Share an entrée with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so that you can save it for lunch the next day.
Fill up on fiber. Eat as many veggies and as much green salad as you can (as long as the dressing is on the side!), because this will make you feel more full and keep you from overeating other, more fattening foods.
Don't Clean your plate. Stop eating if you are full and leave the food on your plate. Ask the server to take away your plate. If you have to get extreme, you can even destroy the food by dumping salt all over it — get creative about empowering yourself to beat temptation before it beats you.
Be social. There are exceptions, of course, but in general dining out should be a pleasurable experience that revolves around more than just food. It’s just one meal. Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.
The Best Restaurant Options
Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.
Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.
Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.
Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.
American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.
Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.
French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.
Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries.
Cheers!!! You can do this!
Saturday, August 13, 2011
Happy Saturday to you all! I wanted to share a behavior that I have adopted over the years. "Positive self talk" You would be amazed by its power! The only thing holding you back is your thinking.. Cheers and happy reading!
Positive Self-Talk Leads to Success
Good Things Come to Those Who Believe
-- By Leanne Beattie, Health and Motivation Writer
Most people are naturally motivated—even excited—when they begin a new exercise routine or
adopt a healthier diet. You’ve got your goals set, a plan to reach them, and nothing can get in your
way!
But as time goes by, the novelty wears off and your optimistic attitude can give way to feelings of
doubt and dissatisfaction. Or even worse, you start comparing yourself with everyone else, mentally
beating yourself up for not being as “good” or successful as they are. These negative thoughts and
feelings are especially common when you’re not seeing results despite your hard work.
Sure, it’s much easier to fill your head with negative self-talk than it is to give yourself a mental pep
talk. But the latter is exactly what you need to do in order to stay on track.
What you think about while you exercise, for example, affects whether or not you’ll finish today’s,
tomorrow’s and even next week’s workout. If you can focus on the positives instead of the flaws
when you look in the gym mirrors, you’ll be more likely to keep your appointment with the treadmill.
But when your thoughts are negative or you’re comparing your thighs with someone else’s, you’re
more likely to feel insecure and unmotivated, which means you’ll stop early and maybe not show up
tomorrow. Researchers agree.
In a recent study from the University of Wisconsin in Whitewater, 92 female college students
exercised on a stationary bike for 30 minutes, while reading one of two randomly assigned
magazines (Oxygen, a women’s fitness magazine or, O the Oprah magazine, a general interest
publication), or nothing at all. Those who read the fitness magazine reported more feelings of
anxiety, depression and poor mood after working out than before they started. By comparison,
women who read Oprah or nothing at all experienced a boost in mood after exercising. The
researchers speculate that both women and men can become depressed by viewing fitness (and
fashion) magazines because they feel they’ll never look as good as the models they see.
What you tell yourself while you walk the extra mile or turn down a co-worker’s brownie will often
determine whether you’ll successfully reach your goals or give up in frustration along the way.
When you compare yourself with others (in real life or in print) or think negatively about all the parts
of your body that bother you, you’re more likely to skimp on your workout routine. When you tell
yourself, “no sugar this week” then you’re more likely to obsess over the one thing you told yourself
that you can’t have, and then dig in to a whole plate of brownies instead of enjoying just one. In
essence, it’s your own thoughts that may be keeping you from maintaining a consistent nutrition
and exercise program.
So how do you even begin if positive self-talk doesn’t come naturally to you? Start by
appreciating your efforts and giving yourself a pat on the back for the good choices that you make,
no matter how small.
If that doesn’t work for you, imagine that you are talking to a friend. Would you tell her that she
hadn’t lost enough weight? That his arms are too skinny? Or that she should spend more time at
the gym if she ever hopes to look better in a bikini? Of course not. You would cheer on your best
friend for every small accomplishment, encouraging him when he feels down or telling her all the
things you love about her. So why can’t you treat yourself with the same kindness and
consideration?
Next, try to be more aware of your thoughts at all times. Be mindful of thoughts that come and go,
and those that linger. Consciously decide to think more positively. When you notice negative selftalk
in action, nip it in the bud—don’t convince yourself that your actions are pointless, that your
goals aren’t attainable, or that you don’t deserve to be successful. Whether you think you’ll succeed
or fail, your thoughts will become your reality. Be a success. Boost yourself up whenever you can.
Be your own best friend. Have faith in yourself and the results will come! The important thing is to
feel that you’re worth the effort. You deserve to be healthy and confident and strong.
It’s been said that our minds can only hold one thought at a time, which means we have a choice:
We can focus on a thought that makes us feel badly or we can focus on something that makes us
feel good. Every second that passes is a chance to turn things around. Even if you didn’t eat well at
lunch, you can do better at dinner. You’re not a failure if you didn’t go to the gym last week. You can
go today. The only thing holding you back is your thinking.
Friday, August 12, 2011
Wednesday, August 10, 2011
Food journaling is KEY to successful weight loss!
If you're looking to shed a few pounds, diligently count calories, or merely, increase awareness of what food you ingest, then consider keeping a food journal. For those of you who immediately think that a food journal is a tedious and time-consuming endeavor then stop rolling your eyes and take the time to re-evaluate the positive effects that this can have on your life and your body. In fact, the act of keeping a food journal can be as nonchalant as jotting down in your iphone a list of foods consumed. Recent studies even found that food journals (even the informal ones) can double a person's weight loss. Interested, yet? Cheers!!!
Food Journal = Weight Loss?
Busy day..?? Yes! But you can still get that workout in!
I know its tough sometimes to squeeze that workout in but EVERYONE has an hour in the day! I personally LOVE early morning workouts, but somedays it just doesn't workout. So I look at my schedule for the rest of the day and FIND time to get my sweat on! You can do this! Maybe sometimes its not a whole hour, maybe its just 30 mins! But getting some fitness in your day is important! Cheers!
Tuesday, August 9, 2011
Monday, August 8, 2011
Bad A$$ trail running chicks! Beautiful 11 mile run, we are truly in our element..
My CRAZY tough friend Dawn hit hard today, this photo does NOT do justice to the fall she sustained. She was up and running again with only 1 min delay! Like our title states bad A$$!!
Setting Goals!
This is your Monday to start a new goal! Whats it going to be?
Goals that are specific, measurable, attainable, realistic and timely. When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Keep in mind that you can have a variety of goals - Losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day. Before you start working out, take a moment and ask yourself these questions:
1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. Do I have a timeline for reaching my goal?
5. How will I reward myself when I get there?
Cheers!!
Sunday, August 7, 2011
Sunday Family Day..
Saturday, August 6, 2011
Happy Saturday! Im up and ready for my Saturday long trail run.
Hydropack-check
Homemade sports gel and drink-check! (by Thrive)
I can handle anything attitude-Check!!
Homemade sports gel and drink-check! (by Thrive)
I can handle anything attitude-Check!!
Friday, August 5, 2011
Thursday, August 4, 2011
Wednesday, August 3, 2011
Dinner, Im going to try my own creation! Three mushroom patty, argil and fresh pesto aioli
I will keep you posted!
Making sports Gel for our long run this weekend!
Raw Lemon-Lime Sport Gel Recipe (from Thrive)
Ingredients (for 3/4 cup, twice as much as pictured)Combine all the ingredients in a blender or small food processor until desired consistency is reached. Put into plastic zip-lock bag or gel flask. (You can see that in my sublime hatred of carrying heavy or bulky things with me on runs, I chose the former. Just bite off a corner when you're ready to eat it.)
- 4 dates (I used dried dates, soaked for a few hours)
- 1/2 cup raw agave nectar
- 1 Tbsp lime zest
- 2 tsp lemon zest
- 1/2 tsp dulse (I skipped this, since I didn't have it)
- Sea salt to taste
Making my favorite sports drink today by Thrive
Thrive Homemade Sports Drink Recipe (raw)
- Juice of 1/2 lemon
- Juice of 1/4 lime
- 3 dates
- 2 cups water
- 1 Tbsp agave nectar
- 1 tsp coconut oil
- sea salt to taste Combine all the ingredients in a blender and process until smooth. This makes about 16 ounces, so I usually make a double recipe to fill up my Nalgene bottle.
The 30/30 Plan Here's a simple plan to get you going, featuring 30 minutes of exercise for the first 30 days.
Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, uses with beginning runners.
Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.
For the first 10 minutes of your workout, it is obligatory that you walk: No running!
For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!
During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.
Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.
Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.
Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you're beginning, it is better to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.
Great method by Hal Higdon!
Tuesday, August 2, 2011
8 miles of sprinting, fartleks, and Hill training! Awesome trail run this morning!!! cheers to my Kick A$$ trail running chicks
Beautiful view at the start of our trail run
Rise-n-shine its trail time with some of my Bad A$$ trail running chicks!
My most favorite and productive time is in the morning, okay, maybe a little to early for most people. But I like to start my day off with a BEAUTIFUL trail run. Running the trails can be tough on the feet so here are some great exercises to help strengthen those feet. Even if your not a trail runner and have sore feet from any exercise her are some moves! Cheers I'm off to the trails!!
http://www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_Feet.htm?cmp=17-1-1038
http://www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_Feet.htm?cmp=17-1-1038
Monday, August 1, 2011
A reminder about the upcoming event in beautiful Santa cruz mountains.
Trails..trails..trails..We have a group of people attending this GREAT event! We have walkers who are doing the 10K, runners doing the 21k and 29k! If you need to set a goal and your out there walking and would like a change of scenery?? This looks beautiful!
http://www.pctrailruns.com/event.aspx?dtid=7580 (click on the link to view)
Wanda has joined our group!! welcome Wanda! here is a pic of her shoes before the walk and after our training walk Sunday on Training hill!
http://www.pctrailruns.com/event.aspx?dtid=7580 (click on the link to view)
Wanda has joined our group!! welcome Wanda! here is a pic of her shoes before the walk and after our training walk Sunday on Training hill!
Mondays lunch plate! Black Bean Lettuce Bundles
Serves 4
2 cups cooked no salt added black beans
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 TBSP lime juice
1 tsp ground cumin
1 clove garlic, minced
1/3 cup mild low sodium salsa
8 large romaine lettuce leaves
Mash beans and avocado together with a fork. Mix all the remaining ingredients except lettuce. Place approximately 1/4 cup of filling in the center of each lettuce leaf and roll like a tortilla.
Nutrition-
Per serving (about 8.5 oz) 180 calories (45 from fat), 5g total fat, .5g strutted fat, 0mg cholesterol, 100mg sodium, 26g total carbohydrate (10g dietary fiber, 3g sugar) 8g protein
2 cups cooked no salt added black beans
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 TBSP lime juice
1 tsp ground cumin
1 clove garlic, minced
1/3 cup mild low sodium salsa
8 large romaine lettuce leaves
Mash beans and avocado together with a fork. Mix all the remaining ingredients except lettuce. Place approximately 1/4 cup of filling in the center of each lettuce leaf and roll like a tortilla.
Nutrition-
Per serving (about 8.5 oz) 180 calories (45 from fat), 5g total fat, .5g strutted fat, 0mg cholesterol, 100mg sodium, 26g total carbohydrate (10g dietary fiber, 3g sugar) 8g protein
Sunday's...Amazing 12 mile trail run through canyons, over mountains and along both the North and Middle Forks of the American River. miles of adventure
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