Cheese Dip Days

Eight or nine years ago when Rob and I were dating, we decided to re-live our Southern youth and make Rotel cheese dip to celebrate that year’s super bowl. One of the easiest recipes in the book, all you do is mix Velveeta cheese with a can of Rotel tomatoes (unless you want to boost its nutritional make-up and add ground beef or sausage@#)!). We knew we had embraced healthier ways when we could only eat a few bites of it.

Chicken Nachos

Fast forward seven years, and we caved to our craves by making chicken nachos. In fact, I prepared a recipe I’d seen Tyler Florence make on TV. They tasted pretty good but were a lot of effort for something that could have been easier to prepare. And who am I kidding? Just because they are made with chicken instead of beef doesn’t give them the heart-healthy seal of approval.

Holy Taco

I’m pondering healthier alternatives, yet I don’t think the Holy Taco stadium and its 58 Twinkies will do the trick. (But boy does it make me laugh!)

Nor will I create a Colts stadium rendition of Luke’s BSU birthday cake (yes, I realize the blue is a little off, but it was the best I could do).

Ditch the Chicken Wings.

So what are some healthy Super Bowl ideas? Here goes.

Tortilla Soup. OK, it’s not a bag of tortilla chips but gives the illusion that tortillas are involved. And who doesn’t like tortilla soup? This one from the Pioneer Woman looks pretty tasty, or perhaps the rendition that Emeril offers up.  The latter has some crispy bits on top that are sure to make the hubby happy.

Image courtesy of Food Network.

Black Beans. I know this will never fly in my family, but aren’t black beans often included in a pile of nachos? I really liked Jenna’s twist to the black bean theme by adding shrimp, avocado and onion. (There are lots of great recipes on her site, Eat Live Run).

Pork Verde. I know this would be a hit any day of the year. And you can’t beat pork verde for ease of making. For those of you who don’t eat pork, there’s a similar recipe using chicken.

Buffalo Chicken Salad. Well, I suppose this might be the next best thing to buffalo chicken wings themselves. And I also like some of the other ideas from Canyon Ranch. Better yet, ditch the Super Bowl and go visit the Ranch in person!

Photo courtesy of Canyon Ranch Connection.

Marinated Chicken Thighs. Instead of wings, why not try a slightly less fatty cut of chicken that nicely absorbs the flavors of a marinade? Here are a few that sounded yummy: beer marinated chicken thighs, delectable marinated chicken, and grilled citrus marinated chicken thighs.

Photo courtesy of Simply Scratch (lots of great looking dishes on her site).

Fake Chicken Fingers: You can try these baked chicken fingers from She Knows Food & Recipes or try Big Daddy’s Yummy Chicken Fingers (recipe here).

All else. This wonderful post from ItSuxToBeFat includes all your favorite Super Bowl dishes, appetizers and desserts – and offers a healthier alternative of each.

Enjoy your Super Bowl treats, and GO GIANTS!

My biggest weakness is Kettle Chips Salt ‘N Vinegar potato chips. And select desserts like gooey chocolate chip cookies, chocolate sheet cake, lemon icebox pie and all-time favorite, bread pudding with some sort of rich, creamy sauce on top.

Psychology Today tells us that Americas most often crave pizza, ice-cream and cake. Chocolate tops the list.

Whether they’re sweet, salty or high in fat, these cravings may not simply be objects of desire, as once thought. In its article entitled “Why We Crave”, the magazine suggests cravings may be acquired habits! And surely if we can establish a habit, we can just as easily squelch it.

Well maybe that’s wishful thinking. Or more easily said than done.

But perhaps we should at least try. Because when a craving goes haywire, it may not simply be unhealthy. According to Business Week, processed foods and sugary drinks resemble addictions to cocaine, nicotine and other drugs.

So how do we detach ourselves from unhealthy treats? Here are a few tips that have worked effectively for me.

1. Graze through the day. And make sure you’re filling up with nutrient rich snacks so you stay energized. Not only might you avoid your evil craving, but you’ll feel healthier and stronger, too.
2. Don’t skip meals, especially breakfast. This is the time of the day when your body is most deprived of nutrients; and without them, you’re far more likely to splurge on an unhealthy craving later in the morning. And don’t forget the protein. And all-carb breakfast gets digested very quickly.
3. Substitute and pretend. If you are hungry and craving chips or chocolate, make yourself eat fruit and/or veggies instead, e.g., sliced apples or carrots. Even if the healthy substitute doesn’t immediately satisfy you in the same way a high fat snack would, it will fill you up and reduce your craving. It’s also a great way to get an  extra serving or two of veggies and fruit.
4. Don’t snack on your craving when preparing dinner or lunch. A potato chip never tastes better than just before you have bitten into that sandwich you’re making for lunch. And you’ll be amazed at how many you can eat during a 5-minute sandwich preparation time period. Same goes for dinner, only the outcome might be worse because it generally takes longer to prepare, thus extending your window of opportunity.
5. Let your food settle. If you’re craving a post-meal dose of sugar, then relax and let your dinner settle before you dive into dessert. You stomach hasn’t had time to tell your brain that you’re actually full. And often, if you can hold off for 30 minutes or an hour, you’re craving will dissipate.
6. Go cold turkey. In some cases, you have to “do without” for 4-5 days before your craving starts to subside. The less you eat of it, the less you want of it. For me, this is particularly true of sweets. Until I get the sugar out of my system, the sweet desire keeps haunting!
7. Ration your craving. If cold turkey is not required, then learn to lighten the load by rationing how much of your craving you will eat. Eat a few chips, have a bite of cake or ice-cream, or eat one less slice of pizza. Sometimes it’s about training yourself to eat less. And showing that you do have the power to control your urges!
8. Make it a game. As an extension of your rationing, see how long your craved item will last – all for fun! Challenge a friend or spouse to compete against you. If your bag of chips or package of cookie lasts longer, you win. And maybe it’ll get stale before the last bite, and you won’t want to eat it anyway!
9. Slow down. Sometimes cravings are a nervous habit. We’re so busy running this way and that, we don’t slow down long enough to think about what we’re eating. We grab a piece of chocolate cake as we move from Conference Room A to B because it fills a void, not because it truly satisfies. Slow down. Stop and think. And don’t grab the first thing you see to eat.
10. Forgive yourself. We all goof. It’s impossible to break a bad habit overnight! So cut yourself a break if you cave – life is about moderation, after all!

Bread pudding photo courtesy of Simply Recipes.

Related articles

• Help! I hear voices! (eatflowlovelife.wordpress.com)
• What Your Food Cravings Actually Mean (self.com)
• Three Tips to Attack the Munchies (aarp.org)
• Why We Crave the Food We Crave (psychologytoday.com)
• Cravings: Why They Strike, How to Curb Them (webmd.com)

Nightmare nights happen a lot in my family. You know the ones – when you have a tennis match, soccer practice, homework to do, dogs to feed and your spouse is not at home. And somewhere in the middle of all the chaos, you are supposed to feed your family something healthy. To read my ideas for creating easy, healthy meals on these nightmare nights, click here and enjoy!

Cynthia completed the Goodlife Marathon last year in Toronto; and despite the dreadful weather conditions, she qualified her for the Boston Marathon. Read more about her remarkable training and race experiences below. Congratulations and I looked forward to meeting you in the Bean Town this April!

When did you decided to run a marathon? Which marathon?

I’ve had this burning desire to return to the marathon scene about 4 years ago.  After child #2, I started running again and surprised myself at a few local races to see that my speed was about the same as it was 10 years earlier.  Like any junkie, I wanted more and more.  I was running and racing and comfortable with the half-marathon distance.   Two summers ago (2010), I decided that I needed to get that marathon bug out of my system and went for it.

What hiccups did you experience along the way?

Confidence.  I was running well and was exactly where I wanted to be until about 2 months before the Hamilton Road2Hope Marathon in November.   My family was busy, work was crazy and I was worried about having the time that I needed to commit to meet my goal.  I didn’t just want to run; I wanted to run well.

So, I bailed on Hamilton.  I wanted more time to experience the long runs.  I looked at the marathon schedule for spring and picked The Goodlife Marathon (Toronto, May 2011) because it was close to home and the timing was right.

Even then, I waivered off and on all through the spring.  In fact, I didn’t even register until 2 weeks before Marathon Sunday.  I had a good long run on that Saturday before, patted myself on the back and registered that afternoon.

What were your low points during training? What did it take to overcome them?

I thought I was being really careful to stay injury-free; I was stretching all of the time and having a monthly massage.  One Friday morning, though, I woke up with a really sore ankle and I was certain that it was from my ankle muscles being overworked the day before. Two days later, I joined my running mates (read male) on their long runs alone. My ankle was still tender but I went with them anyway and sucked it up. By Mile 17, my already tight ankle was hurting and, a mile later, I had to let them leave me.

That Monday, I started physiotherapy – 2x a week – to heal, not sure whether or not I’d be able to finish my training.  That was the lowest point.

During your training, did you have any special “tricks of the trade” that helped – including gadgets you used, journal you might have kept, meals/snacks that helped you on long runs?

I’m a bit of a purist when it comes to running – no Garmin, just an old, non GPS, Nike sports watch.  My mates carried Gatorade and I’d use that if I was with them; otherwise, I fueled with water only and stayed away from gels and supplements.

I did invest in an iPod shuffle – nothing fancy – in March and used that through the last month (perhaps just 2 or 3 long runs). When Marathon Day came, I ran without it for the first 23K and plugged myself in for the last 18K.  It was exactly what I needed.

How did you manage to juggle training with your work and family responsibilities?

I got everyone on board.  My sons, then 5 and 10, were involved in planning my runs so that they wouldn’t be upset when I went out on my own.  In warmer weather, my oldest always rode with me (he was a great camel during summer heat) and I had my youngest in a baby jogger during spring, summer and most of the fall.  Running was a part of our family life, so much so that there were many days that I didn’t feel like running and they’d take me out.

Wednesday night was (and still is) my run night with my running partner, Shawn.  He and I would do a tempo or intervals together.  This was a consistent part of my training and my boys never complained when I left with him and leave them behind. Having that accountability to someone else was great for me and it helped deal with the trials of leaving the family.

I was fortunate at work in that I had very supportive administration.  Twice a week, I’d run during lunch and get back with just enough time to stop sweating, wipe down (love Baby Wipes – if NASA can use them, so can I), and get back to business.  Running during daylight hours, away from family and “escaping” from work made a huge difference.

Tell us about race day. What was the experience like?

In mid-May, we sometimes have to worry about heat.  Not that Sunday.  It was a high of 6C, rainy and windy – absolutely miserable….

At the 6K mark, when I was already wet and cold, I revamped my goal: have fun. I decided to thank the volunteers, show appreciation for the spectators (and there weren’t a lot, due to the weather, so they really needed to be appreciated) and smile for the camera guys.

During the second half-marathon, it was much colder and windier, so I kept reminding myself that it was all about having fun. At about the 23K mark, I pulled over to the edge and pulled out my iPod, sensing that I was probably going to need a distraction soon. “Start listening early,” I told myself. “If you get into the music, you may not notice the rain.”

Well, I did notice the rain, and the wind, and every kilometre mark from there to the finish but the tunes did help keep me going. I hit 30K at 2:31 – still on pace – when The Boomtown Rats started I Don’t Like Mondays, my favorite song from high school. My pace picked up significantly and I heard Garmin Graham, my running buddy, pulling me back to my 5 minute kilometer pace, and he held me there for the next 12K. At 32K, Dr. Randy told me the race was just starting and, at 33K, my arms were starting to feel numb; the cold was starting to get to me.

When I next stopped for Gatorade, my forearms and fingers were tingling. “Keep running,” I said, “so that you’ll generate more heat.” By the time I got to University Avenue, 4K from the finish, I couldn’t feel my forearms; I could barely hold onto a water cup.”

To make things worse, the last 4K were uphill – not greatly so, but uphill enough to be intimidating. Then, at 40K, it happened: I stopped and walked – not while drinking to make sure that Gatorade went into me instead of on me – but walked for the sake of walking. But my tunes continued to play, I was urged on by a stranger and I caught a glimpse of Queen’s Park – the sign that the end was near. To Garmin Graham’s dismay, I picked up my pace and propelled myself towards the finish line.

I crossed the finish line at 3:35:40, almost 25 minutes better than my BQ time.

What did you learn about yourself through this marathon experience?

The Goodlife Marathon represented the changes that I’ve gone through as an individual in the past year. I’ve learned to make time for myself, which also means that I’ve learned to ask for help and to accept offers of help from friends. I’ve learned to accept that things may not go according to plan but staying focused will keep my goals in sight. And I learned that by digging deep, I had the courage that I needed to keep going with my training when, most simply put, life just got in the way.
The marathon is not just a 42.2k race. It is the reward of months of hard work and determination; it is the fun that puts things back in perspective and gives us balance.

Have your running habits rubbed off on your little ones?

Both of my sons are very supportive of my running.  This coming summer is going to be a challenge as my youngest can now ride on two wheels and has gone as far as 5 miles when I run.  Those are 5 slow, frustrating miles for me.  I really hope that he can pick up the pace this summer and let me chase him; it’s a great speed session for me and fun for both of us.  My goal is have him riding 8 miles at a good pace for me by the end of summer 2012; he’s the kind of kid who will probably be able to do it.

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-1.html

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-2.html

http://www.cynsspace.blogspot.com/2011/05/goodlife-marathon-race-report-part-3.html

Related articles

• Moral Support for a Marathon (heavymedal.wordpress.com)
• My Spring Half Marathon Training Plan (carlybananas.com)
• Chasing Pavement (newlyeverything.com)

By definition, a yurt is a tent like dwelling of the Mongol and Turkic peoples of central Asia, consisting of cylindrical poles in a lattice arrangement with a conical roof of poles, both covered by felt or skins.

There are six yurts north of Boise near Idaho City, accessible via a 2-3 mile trek by ski or snowshoe in the winter. Reservations must be made 9 months in advance or the yurts will “sell out” (still haven’t figured out that one). Our Rocky Ridge yurt is pictured below. Just imagine how it might look with four feet of snow covering it, including the front door.

This trip taught me a lot of valuable lessons about myself and the power of Mother Nature. Rather than regurgitating the details of our snow camping adventure, I thought I’d share some of these lessons I learned.

Lesson Learned: If you are not an experienced back country camper, rely heavily on those who are. And don’t forget to tell them you’re a novice before you pack your bags. After all, you might learn a thing or two before you go, such as lining a backpack with a large plastic grocery bag.

Old Melinda: Just because you grew up in West Tennessee where there was no snow, let alone snow camping, is no reason to hold back. You’ll figure it out. How hard can it be? Snow shoeing is a blast and snow is beautiful, despite the fact that if melted, it turns to water, which seeps into backpacks and gets everything wet. Including your sleeping bag, clothes and food. Minor detail when it’s 30 degrees outside. Who needs dry things anyway?

Lesson Learned: If a major storm passes through the area a few days before your yurt trip, reconsider going at all. Or at the very least, proceed with caution.

Old Melinda: Pray for snow. After all, a few extra feet might mean more fun at the destination. Never mind that the parking lot at the trail head might not be plowed and there would be no place to park, meaning that people paid to check out your yurt beforehand couldn’t even make it there.

Lesson Learned: If at first you don’t succeed, abandon ship. Especially if you can only track through 50 feet of snow in 30 minutes, you’ve got 1.7 miles to go, and it’s only 1 ½ hours before darkness sets in. Two children who are 8 years old are accompanying you. As well as two dogs who are growling at one another. And it’s snowing. Hard.

Old Melinda: I’m young (relatively speaking), invincible, and nothing can stop me. And who needs ski poles when there’s four feet of fresh snow, which has to be tracked, and there’s a 40 pound pack on your back? I can run marathons, so blazing trails should be no problem. All while watching the kids and keeping Walden under control.

(P.S. At least, when my experienced camper friend recommended turning back, I had enough sense to heed her wonderful advice, not easy for Miss-Never-Give-Up).

Lesson Learned: Try again the next day if you must. But also consider waiting until next year.

Old Melinda: By all means, drive home and give it another shot in 17 hours. With an early morning start, you’ll have the whole day ahead of you (assuming the parking lot has been plowed). We’ll be there by lunchtime and have an entire afternoon to soak in the beauty of the outdoors.

And if you’re really lucky, much of that four feet of snow will have least mysteriously packed down overnight, making the trek quick and easy.

(P.S. No such luck. The three mile trek took us six long hours.)

Lesson Learned: Adhere to proper gear, regardless of cost.

Old Melinda: UGG boots will be fine in the snow, especially if you’re child likes them and finds them pleasurable to wear around the house and out to movies with a pair of shorts on. Trust the man at the shoe shop who told you water proof spray will solve all your waterproofing needs. After all, when has a salesperson been wrong?

Lesson Learned: Stay calm under duress. Even if your child is crying for hours on end without even a moment of coming up for air.

Old Melinda: When your child cries because his feet are frozen and he can’t walk any further, panic. Let your husband put the proper clothes on your child as you volunteer to blaze the snowy trail. And above all else, pray with Rob: “For the love of God, will you please stop crying?”

(P.S. I tried potty talk, making up Super Lukeo stories, and singing Carpenters songs, but nothing calmed him down. Many thanks to Marlee for trying to sooth her friend with “Go Tar Heel chants,” which likely sounded like scratches on a chalkboard to her mother’s ears).

Lesson Learned: When it the middle of crisis, make a decision and stick with it.

Old Melinda: Actually, that was my direction at the mid-way point to the yurt when we were trying to get Luke to dry clothes and warmth as quickly as possible. Maybe my bossiness, as it’s often labeled, came in handy at this moment.

(P.S. It was even my idea to abandon food, pull Luke on the sled and let the boys blaze the trail to expedite the journey. Many thanks to the boys and their hard work, especially shoveling out the yurt so we could actually get in when we got there!)

Lesson Learned: Put entertainment on the back burner when vacationing with Mother Nature.

Old Melinda: Above all else, make sure you have enough beer and wine to drink, regardless of the extra weight you might have to carry. And even though you might forget basic necessities like proper hiking boots for your child, don’t forget the stereo speaker for the iPOD.

(P.S. These items were the only things that calmed my nerves after we reached our destination, however.)

Lesson Learned: Bring ear plugs or take a sleeping pill. Especially if you are a light sleeper and/or have to walk 50 yards in the snow to go the bathroom (three times during the night, no less).

Old Melinda: Just pee outside the door to keep it simpler. No one will even notice, unless it happens to be the snow you scoop to make water.

(P.S. I walked to the outhouse, I promise, even if I did fall in the snow every time. With Walden faithfully by my side every step of the way, I was in no danger.)

Lesson Learned: Say thanks for a warm bed and a toilet seat five feet away at night.

Old Melinda: Ditto. But with more meaning when I got back home.

Lesson Learned: Say thanks for good friends who are kind, level-headed and far more organized than you. And our wonderful children who find joy in life so effortlessly.

Old Melinda: Ditto. But with more meaning after the yurt trip.

Photo courtesy of Idaho Parks and Recreation.

Related articles

• Happy New Yurt! (wired.com)
• 5 Yurt Escapes (apartmenttherapy.com)

This article disclosed a few things Lewis consumes before noon, including a protein shake, egg whites, an apple, two gallons of water and a bag of “A.M.” supplements. He eats only fish and vegetables, hasn’t eaten pork in 12 years and has eaten beef twice during the same time span. He doesn’t drink soda or eat bread or sugar — except for small exceptions, according to the article. No cheeseburgers or chips, he professes to treat his body like a temple. And why? So he has the necessary fuel to outlast men who are younger and faster than he.

And though my hunger for competition is pretty much relegated to finishing another Boston marathon without getting injured, I have witnessed this effect of fueling up to feel good, for running and living. In my heftier post-college days, I worked out regularly but ate poorly (not to mention all the beer I drank). No matter how much sleep I got at night, I rarely had enough energy to avoid the afternoon sleepies deluging my day.

Twenty five years later, I’m convinced I have enough energy to keep up with someone half my age. Unless, of course, I was afflicted the prior night by loud snores, dog bathroom breaks, night sweats and Luke visits, which sadly happens more than I would like to admit.

Whether you’re eating to fuel a good workout or to keep your head up at your desk, keeping blood glucose levels close to normal are helpful. Here are a few tricks to keep your energy level up, all day long.

Eat a balanced diet. If you eat crap, you’ll feel that way – all day. More balance means more macronutrients to break down and give you long-lasting energy. The USDA provides an interactive calculation to determine your needs, but a loose guideline is:

• 45% to 65% of calories eaten should come from carbohydrates
• 20% to 35% of calories eaten should come from fat
• 10% to 35% of calories eaten should come from protein

Don’t skip meals. There is nothing worse than having no fuel to sustain your energy level throughout the day. Skipping meals throws off your metabolism and is simply not good for you. And for all of you who say, “Breakfast only makes me hungrier,” my recommendation is to eat it anyway. In the long run, you’ll feel better!

Don’t over-caffeinate. There’s nothing wrong with a cup of coffee to get you moving in the morning, but drinking too much causes energy surges and lulls. Avoid the addiction and drink lots of water instead!

Avoid an all-carb diet. This predicament is particularly problematic in the morning, because many breakfast foods are high in carbohydrates, e.g., cereal, oatmeal. Muffins, scones and sweet rolls are even worse offenders because they contain lots of sugar. Many of these foods have a high glycemic index, meaning they cause an immediate spike in blood glucose levels. You’ll feel satisfied for an hour or so, then tired and hungry soon afterwards (and maybe irritable, too).

Think protein! Add some protein, and healthy fats, to the carboyhydate mix – or as I like to say, food that “sticks” to the bones.  Protein takes longer to digest and has a lower glycemic index, thus supplying a steadier stream of energy. In the morning, add some peanut butter to your toast or walnuts to your oatmeal. Drink protein shakes for snacks. Beans and many vegetables high in protein are good additions to your lunch.

Don’t over-indulge at lunch. Too much of a good thing leads to a bad thing – the afternoon sleepies. Not only does quality of food affect your blood glucose level, but so does quantity. Play it safe on both fronts.

Watch the sugar. Though many complex carbohydrates (e.g., a baked potato) have a high glycemic index, soda, candy and cookies are more obvious culprits. They may taste good going down and give you a quick energy burst. But just wait! The energy lull is soon to follow.

Eat dinner earlier. Not only will this give you more time to digest what you ate, but you’ll sleep better, too. The last thing you want is an energy buzz – right before bedtime!

Related articles:

• Carbs and the Glycemic Index. (barbsfitublog.wordpress.com)
• Diabetic Diets : Foods That Fight Diabetes (blissreturned.wordpress.com)
• Why are high glycemic foods bad for me? (zocdoc.com)
• Glycemic Index (sweatpantsandeggplants.wordpress.com)
• Do you cook one-pot meals by the food’s Glycemic Index number or its ORAC value? (examiner.com)

Image via Wikipedia.

I have said it before and will repeat myself again:

Don’t prepare second meals for your children.

Not only is it less stress for the chef, but there’s a good chance your children will eat healthier, more balanced meals if they are eating the same thing the adults are eating. And don’t give up if they don’t like the dish the first time around. As Dani Spies suggested in a post called “Please the Palates of Those You Love,” it it can take up to 11 attempts to acquire a taste for a new dish.

With a little discipline (and the occasional dessert bribe), you’re children will soon be eating whatever you place before them. More importantly, they’ll like it, too! Here are a few dishes that surprised even me.

Hoppin’ John – I prepared this dish on New Year’s Day so we’d all get our healthy dose of black-eyed peas for good luck. I really wasn’t sure if peas and rice would please Luke, but he fell in love at first bite. My slow-eating son had finished his helping before I, immediately exclaiming, “Mom, when can we have this again?” (How ‘bout leftovers tomorrow for lunch?)

Veggie Burgers – I have experimented with lots of different recipes, but these jiffy spelt veggie burgers from Oh She Glows were his favorite. Adding a new, healthier twist to a favorite kid dish is a good way to experiment with something new. His verdict: “Oh Mom, I just loved the meat.” (Note: I serve my veggie burgers on regular buns to give the illusion that it’s a “real” burger!)

Chicken Lettuce Cups – Like a lot of children, Luke likes tacos, and we frequently make them with turkey meat instead of beef. However, I made these chicken lettuce cups and he loved them as soon as I said we were having “lettuce tacos” for dinner. I had my doubts during preparation, as the ingredient list includes onions, artichoke hearts and olives, but it’s a home run every time I make them. Next on the agenda is other types of Asian lettuce cups.

Pesto Pizza – Like every child in America, Luke will not turn down a slice of good ‘ole cheese pizza with red sauce. But when we make pizza at home, we generally use pesto and add ingredients like chicken, capers, caramelized onions, fresh mozzarella, and mushrooms. And just the other night Luke asked, “Mom, what’s that green stuff you put on pizzas? That’s my favorite kind of pizza now!”

Soups – I have been experimenting with a variety of homemade soups in the last year, and there are very few that Luke isn’t happy to eat. Many are vegetarian, such as asparagus, spinach and leek soup from how2heroes and chickpea, leek and parmesan soup from Jamie Oliver’s The Naked Chef. He also likes this yummy Thai coconut chicken soup from Cooking Light (again, I reduced the heat). But his very favorite is tomato soup with a side of cheese toast for dippin’!

Black bean burritos – This is a quick and easy dinner or lunchtime selection, and one that Luke willingly eats. I generally heat up the beans and flavor with cumin, fresh garlic and lime. Then I add cheese and avocado when I serve the burrito. This is a great meal for him to get protein and vitamins – in one quick fix.

Vegetarian Enchiladas – Though I use this tofu enchilada recipe from Happy, Healthy Life as a base, I generally add whatever vegetables I have on hand (also rarely roast the poblano pepper because it takes too long!). The critical ingredient is tofu – which is delicious when prepared with Mexican spices, lime and agave syrup. This one takes a while to prepare because of all the chopping, but is a terrific way to ensure the little ones (and big ones) get their veggies for the day!

Want to share any healthy meals your children like to eat?

Photos courtesy of Oh She Glows, Cooking Light and Happy, Healthy Life.

Boise native Jenny Tobin just added another trophy to her mantle – and $10,000 check to her bank account. This time, she won the world championship Spartan Race, an international racing series in which participants run, jump over 8’ walls, crawl under barbed wire fences and leap over fire, just to name a few of the obstacles. To catch a glimpse of Jenny’s triumphant Spartan performance, click here .

I recently caught up with Jenny to find out more about her many athletic feats, starting with her first, almost 40 years ago.

We’ve only just begun

Jenny’s athletic career started at a young age — 3 ½ years old, to be exact. She lived in California at the time, and was one of only kids her age who could make it across the pool in one lane. Did this foreshadow her future as a professional triathlete?

At first, it didn’t look that way. She played soccer in her early years, and excelled to a level of playing year-round on a travelling team.

When she moved to Idaho in junior high, however, she was forced to explore other sports. At the time, there was no soccer team in Kuna or Meridian. And though she swam for a year in high school, she pursued volleyball, basketball and track instead – all of which she either started or starred. In fact, she went on to run cross country and track in college, and played a year of basketball as well.

Despite this early success, Jenny’s parents never pushed her to do any athletics – they only supported her in her choices. She also admits with pride, “My dad was my biggest fan growing up.”

Time to tri

After college, she qualified to run in the Olympic Marathon trials, running a personal best of 2:48. It was around this time that she got serious about triathlons, too. She spent two years – from 1995-1997 – trying to make a living solely from race winnings and endorsements (as an amateur triathlete and pro duathlete). Later, from 1998-2008, Jenny was a professional triathlete. Also during this time, she taught Physical Education in the Boise School District. As Jenny shares, “I never made a living solely from racing, as this is difficult to do. My earnings were supplemental and really only paid for my triathlon addiction.”

During this 15+ year racing career, she participated in a variety of races around the country, including Ironmans (full and half), XTERRRAs, Olympic length triathlons, adventure races and marathons. A self-motivated individual, Jenny describes her desire to compete, “I think I’m a persistent little bugger! When I feel good in a race, I’m happy and fast – fortunately, this attitude can win races.”

Her career highlights include two-time Top 5 XTERRA Winter World Champs, Ironman Utah Champion, Powerman Colorado Champion, Bogus Hill Climb Champion, and three-time Top 5 at XTERRA World Championships.  Jenny even married a world-renowned endurance athlete, Michael Tobin.

A “minor” setback

A typical summer schedule might have included an Ironman one weekend, a woman’s challenge the next. Following these, she might serve as crew for one of Michael’s races. After spending 19 hours in a car, she might then participate in an XTERRA tri. In fact, this was her exact schedule when a swollen calf slowed her down.

What could have been a big scare in 2002 turned into a minor setback for Jenny, thanks to her podiatrist friend who knew that a swollen calf wasn’t to be taken lightly. Jenny was diagnosed with two DVTs (deep vein thrombosis) and eight PEs (pulmonary emboli). She has a blood clotting disorder called Factor 5 Leiden. According to Jenny, “I spent a week in the hospital trying to un-clot my system so I could try to live a normal life.  I was told by a number of doctors to take Coumadin, an anti-coagulant, for the rest of my life but opted not to do so. Now, I have to be careful about certain things that I do.”

One of these cautionary measures is wearing compression socks to workout and work. Also, Jenny isn’t supposed to sit for long periods of time — which usually isn’t a problem except when she travels. She has to be very careful to avoid dehydration and shouldn’t participate in races that might preempt this condition (although she admits to a few events in which she competed that might not be doctor approved!).

And then there were two (more)

Despite her bout with blood clots, Jenny claims that children, along with entering her forties, have slowed her down more than other life challenges. Rather than spending her weekends travelling around the country, she elects to enjoy the time with her 4 and 7-year olds instead.

She has recently taken up the sport of tennis for fun, and was rewarded for her efforts by being bumped to USTA level 4.0. Apparently, it’s hard to defeat an endurance athlete!

Par for the course

When she was racing more competitively, most of her training consisted of “double days.” Today, she only does them occasionally. However, she also admits that tennis “doesn’t count” and she rarely takes a day off.

A typical week looks like:

• Bike trainer, 3 days/week, 40-60 minutes/each
• Running, 4-5 days/week
  • 1 long run on the weekends, 1 ½ hours
  • Rest of the runs, about 45 minutes, ranging in pace depending on if she is running hills or doing intervals
  • Swim, 1 day/week,  1500 meters

Small in stature, Jenny is naturally muscular, a build conducive to her active lifestyle! She also lifts weights occasionally, though used to be more systematic about it before kids. She also teaches PE, and will often join the kids on sit-ups, push-ups and pull-ups, all of which came in handy when training for the Spartan race.

Eat it up

When training and racing, Jenny eats a fairly “normal” diet. Since her spouse doesn’t eat red meat or pork, she rarely does either. Most of their at-home meals are one-dish in style, consisting of chicken, fish, vegetables and grains (e.g., rice, pasta). In the summer, they do a lot of grilling.

She does not live by carbs alone, and likes to include a healthy dose of proteins in the mix.

Next on the horizon

Jenny is not sure what the future holds. Last summer, tennis tournaments conflicted with her triathlon schedule; but she hopes to participate in one or two this year. When asked if more Spartan races might be in the mix, she hesitated. “I injured my back and arm in the recent race, and I’m not sure I want to take the chance of being sidelined.”

Her favorite thing

Given a repertoire of talent, I asked Jenny about her favorite event. After stopping to think for a moment, she responded: “Probably not adventure races, unless I’m on a winning team! But my favorite? I’d probably say XTERRA races. These races are only 3-4 hours in duration and they don’t wipe you out afterwards. Longer races like the Ironman tend to set me back a couple of weeks. Not to mention, I love being outside running on trails.”

Whether she’s running the trails in Boise, Idaho, swimming laps in the pool with her daughter, or serving up another ace on the tennis courts, something tells me that Jenny will be doing it well for many days to come.

And I can’t wait to see what’s in store for her children.

Thanks to Jenny for taking a time out to share her story. Hopefully, I’ll see her out on the trails (though she’ll likely be passing me!).

Photo courtesy of XTERRA Planet.

Are you ready to eat healthier in the new year?

About the NOOK First Promotion

Selected by Barnes & Noble as a NOOK First Title, the book is currently listed as a “Compelling Read From Authors You Need to Know!” It’s only $4,99, so hurry and buy a copy now!

By being a NOOK Book that also happens to be a Cook Book (Without the Recipes), Eat In, Not Out will receive some special love from Barnes & Noble. In addition to the prominent placement on its web site, the book will be mentioned in newsletters, emails and other promotional vehicles over the next month. In return, NOOK is the sole distributor during this month. (And as several have already asked, no, I didn’t pay Barnes & Noble. They selected my book!)

When the promotion ends, the book will be available to purchase via multiple channels and in multiple formats (e.g., in print, other eReaders).

About the NOOK

Many of you may not own a NOOK. But don’t despair! You can go directly to the B&N web site and download a NOOK app onto a PC, Mac, iPad, iPHone, and Droid device. I downloaded the app onto an iPad last week and it worked like a charm (and easy to figure out, too).

And Another Thing

Thanks for your continued support of my books and blog. If you could share the news of the book’s release with friends and family, I’d be most appreciative!

About Eat In, Not Out

• Do you want to eat healthier but don’t know where to start?
• Are you tired of eating the same meals over and over again?
• Do recipes sound like they’re written in a foreign language?
• Do you have hungry mouths to feed, many of whom exclaim “yuck” when they see your creations?
• Do you often resort to take-out to keep up with life’s demands?

Eat In!

Turn your kitchen into the centerpiece for delicious meals and lasting memories.

Not Out!

Save time and money while eating healthier, more wholesome meals.

Eat In, Not Out has something for everyone, whether you are a cooking novice or expert! With input from expert cooks and food bloggers, including Shaina Olmanson, Lynne Viera, Aimée Wimbush-Bourque, and others – you will discover everything from the basics of nutrition to easy pick-me-ups that transform meals.

Another Southern tradition that incorporates black-eyed peas is the wonderful dish – Hoppin’ John. This is a family favorite that is welcome any day of the year, not just New Year’s Day.

The recipe can be found in Finding Life’s Secret Sauce, but below are the step-by-step details.

Hoppin’ John

Ingredients

You’ll need to soak the peas the night before in water – just follow the directions on the back of the package. If you forget this step, there’s a quick soak option and another as well – buy a can of peas instead. I like the real thing, though.

The next day, the peas need to cook at least 2 hours, so plan accordingly. Start with frying up some bacon – I typically use about 3 slices to flavor the peas (a certain 8-year old wanted the leftovers for breakfast!). An alternative could be chopped carrots, celery, and onion – if you prefer to avoid bacon.

To cook the peas, drain them from the previous night then add new water, crumbled bacon bits, salt and pepper. I add about 1 TBSP of the bacon grease, too, for flavor. This is a Southern recipe, after all.

After they have cooked for 2+ hours, you can prepare the rice, cornbread and fixins’. (Cornbread recipe below).

For the rice, combine about 1 1/2 cups of rice with 3 cups of water and cook according to package instructions.

For the fixins’, I like to add scallions, tomatoes and cheese (Monterey jack and/or cheddar).

To assemble, place the peas on top of a bed of rice, then add peas and fixins’. If you are heat lover, add a some tobasco sauce, too.

Cornbread

Ingredients

• 1 ¼ cups self-rising flour
• ¾ c. corn meal
• ¼ cup canola oil
• 1 egg
• 1 cup buttermilk
• 1/8 cup sugar

Instructions

Preheat oven to 400 degrees. Combine all ingredients. While mixing, melt 1 TBSP of butter in a cast iron skillet in the oven.

Pour batter on top of melted butter and bake for about 20 minutes.

And another thing…

Another bonus in making black-eyed peas and hoppin’ johns is that you can use the leftovers to make delicious veggie burgers!