TV Catch-up time

Today I kept my workout short to just my usual lunch time run.B The results are still in a struggle disappointment.B 5.6 Miles 52 Min 10 Seconds Incline 3. This set me at an average of 6.4MPH.B I”m struggling to go back up to 6.9MPH I used to be able to.B You figured with my increased endurance I would be able to increase my speed for the short runs.B Maybe I’m just tired, or my legs prefer flat surfaces.

This morning I woke up with a craving for oatmeal… I know, that’s a bit weird for me… So that’s what I had some simple plain oatmeal with a ton of raisins and cinnamon.B After my run I munched on some extra salty peanut butter and fruit.

Which was followed by lunch 20 minutes later…

Looks familiar?B That’s my salad from last night with the leftover lunch chicken…. organic spring mix, organic baby arugula, organic celery, orange pepper, organic carrots, asparagus and cucumbers.B I last minute decided to nuke up the salad so I can pretend to have a warm meal instead with a side of sour cream and onion pirate booty.

The 3pm snack was some vegan carrot walnut cake and peppermint tea… Which ended being disappointing due to the frosting.B Not sure whats in vegan frosting but it did not make my mouth happy and after digging around for the cake part I gave up and threw it in the trash and reverted to my usual bag of M&Ms.

As for dinner, I’m actually quite excited to write about!B Although not as excited as I was about eating it.B That’s why midway through my munching I remember I should take a picture.B I actually do own a nice SLR and a nice point and shoot but I prefer iphone photo for speed.

Yup that’s my dinner half gone already. Tony’s mom kindly offered us some chickpea/veggie patties so I graciously accept (that’s the bitten up thing on the bottom left.) They’re quite yummy.B The rest I made myself!

I chopped and baked sweet potatoes, turnips for 20 minutes at 400 degrees.B I then added some asparagus to the baking bowl for another 15 minutes.B To which I ripped up some organic Kale bumped the over temp to 450 and kept it all baking for another 10 minutes.B Retrospectively I should have only did the Kale for 6 minutes or so, o well live and learn; don’t partially burn your food.

Tony made some hummus that I snacked on with pretzels as I continue to catch up on tv for the night.

What was your most recent day of TV bingeing?

Today I practically ran home so I can catch up on some of my weekly shows:B Once Upon A Time, Desperate Housewives, Pretty Little Liars, and Biggest Loser.B I’m a hulu addict.

Prepping for another 14-miler treadmill run

Today’s workout 14 miles, much too long at a too slow pace on a treadmill. To be fair, it was on an incline of 2-3 with a short phone call break not a good excuse but I can whimper.

Image

So how do I survive a long(ish) boring treadmill run after a long work day? Yes 14 miles is long for as before last two months my regular routine was just 5.5 miles on a treadmill at a time with a painful long run of 7 miles. It takes a full eating day, because if I don’t eat well, I don’t last beyond 7 miles maybe 8. I guess I can try to integrate Gu but just writing makes my insides curl up for now.

I carbo-load for breakfast. Giant sesame seed bagel smothered in peanut butter with extra salt from my amazing work cafe. This picture is stolen as I ate mine before I decided I’m going to blog about what I ingest into my belly. My bagel is bigger with a lot more peanut butter and 3 salt packets. I usually leave 1/4 of the massive bagel to nimble on later.

I skip my regular lunch break/workoutB to catch up on work so I can go up to the gym a little before 530. Most importantly I usually grab lunch from cafe as its all you can grab for 6 bucks and I found out that when I try to run post work on my regular from home lunch I burn out quicker. Although my work lunch is very fairly priced for the balanced options on the days I don’t run long(ish) I still make my own as the work cafe makes it way too easy to overindulge.

So here’s part one of what I grabbed. A gyro sandwich and coconut curry soup. I ate half the soup and put the gyro on the side because I had my eyes set on the next part of my meal.

My baby spinach salad. Did I mention I’m a baby spinach addict like Popeye! He had to get strong and so do I. I love the sweet taste of baby leaves compared to bitterness of a spring salad or plainness of romaine. Yes I might have went crazy with adding goat cheese and feta cheese. B Not sure where this lately crazy cheese craving came from.

Yup, I really load up those to go container, cafe staff and my bosses must think I’m feeding a third world country underneath my desk.

I did leave myself some surprisesB at theB bottomB in caseB i’m still hungry post-salad. B To the left, is some eggplantB potatoB dish that I ate without looking. B It was creamy, veryB pureeB eggplant and perfect potatoes I assumeB GreekB style as that was the theme of today’s menu. B I skipped the chicken kabob on the right as I tried a small piece and it tasted a bit too lemony. B Needless to stay the gyro sandwich got skipped as well. B The meat tasted a bit too processed for my evening plans. B I always grab a little bit ofB everythingB because I never know what I will like and I want to avoid being hungry. B I know wasteful, but I do try to reuse some of the things I don’t eat later in a way that I can stomach so its not too bad. B Right? =)

Around 3pm, one of my amazing coworkers got us some cupcakes from the South End Buttery. B This awesomeness is created with a “traditional Southern recipe, made with cocoa powder and aB hint of vinegar, topped with cream cheese frosting.” Did I mention this is the first time I liked frosting on a cupcake! I had half with a nice cup of mint tea. B I saved the other half for breakfast. B Can’t wait!

I’d like to sayB that’sB all I ate, but I did munch on some berries and a pack of peanut M&Ms (250 cals pack). B Yes my teeth will rot, but my coworkers will beB gratefulB because sugar keeps me perky and not the crazy cranky Liana monster that can appear when tried.

I concluded my 14 milers with someB FacebookB catch upB and foam rolling joying. B Best part of running 14 miles is taking those extra few minutes to roll out some kinks in the legs. B Anyone else want to scream when theyB foam-rollB their calves? B I guess mine are super tight. B

I fully wrapped up with someB GreekB yogurt and more berries for refuel as it was already 7:30 and I had an hour commute back to my palace aka apartment and I hear passing out on trains never leads to a good night.

Image

Dinner was another boring low key salad as I was slightly tired by the time I made it home. B I reheated the other half of my coconut curry soup and ate that gyro from lunch. B Process meat is fine by me as long as its at the end of my day and not the middle =).

There might have been some more pretzel sticks as I was making my salad and a few pieces of Trader Joes darkB chocolate with some organic ginger peach tea.

Overall, it was a good day through and through. B Hope yours was too!

Do you ever run after work? B How many miles? B Ever do long(ish) runs on weekday evenings? B Outside or inside? B

I try to do 1-2 long(ish) runs in this part of my training during the week with one long run on the weekend. B I’m terrified of running outside and I think lack of light leaves me a bit depressed so I stick to indoor post work workouts. B On the downsize I find the treadmill a lot more tiring than the pavement so I try to pay closer attention to what I eat on those days. B It’s my first marathon and I’m a bit on the rush to build up my base from regular 5 mile runs to 26.2.

Entry attempt #2

About four score or possibly four months ago I tried to make a blog entry…. What happened? B Its still sitting incomplete and unpublished since the only thing worse than fear is making an introduction post. B Instead I’ll write about my love for Walnuts.

Image

First the ugly…

Image

But what is an ounce? B An ounce seems plenty! B Until you realize 8 ounces is a cup of coffee and you’re pretty sure thatB sandwichB sizeB ZiplocB bag of walnuts might have a been a bit bigger than that..

Lets skip over the lack of portion size preception on my part and go the benefits! B The half full portion of this more than one ounce glass.

Some healthy facts

  • The nuts are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
  • They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all importantB omega-3B essential fatty acids likeB linoleic acid, alpha linolenic acid (ALA) and arachidonic acids.
    • Regular intake of walnuts in the diet help to lower total as well as LDL or bbad cholesterolb and increase HDL or bgood cholesterolb levels in the blood.
  • Eating just as much as 25 g each day provides about 90% of recommended daily intake of omega-3 fatty acids.
    • Research studies have suggested that Omega-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.B Plus being a runner, itbs always nice to find non advil methods of lowering any inflamation
  • They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, includingB melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.
  • The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems.
  • Scientists at University of Scranton, Pennsylvania have recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of walnuts contain13541 B5mol TEB (Trolex equivalents) ofB oxidant radical absorbance capacityB (ORAC). Eating as few as six to seven average sizedB nuts a day could help scavange disease causing free radicals from the body.
  • In addition, they are also excellent source ofB vitamin E, especially rich inB gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
  • These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
  • They also very are rich source of minerals likeB manganese, copper, potassium, calcium,B iron,magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as co-factor for anti-oxidant enzymes such asB glutathione peroxidases.
  • Walnuts oil has flavorful nutty aroma and has an excellent astringent properties; helps to keep skin well protected from dryness. It has also been used in cooking, and as bcarrier or base oilb in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Some interesting facts where I can spell and pronounce each word written below

  • Walnuts are the oldest known tree food b they date back to 10,000 BC
  • There are more than 30 varieties of commercially produced walnuts!
  • The three most popular verities grown for commercial purpose are theB EnglishB orB Persian walnutB (Juglans regia),B the Black walnut (Juglans nigra), and theB White or butternut walnutB (Juglans cinerea).
  • The Greeks called walnutsB karyon, meaning bhead,b because the shell resembles a human skull and the walnut kernel itself looks like a brain!
  • English walnuts (also known as Persian walnuts) originate in Central Asia and were introduced to California in the 1700s.
  • Commercially, the nuts are being cultivated in the United States of America, Romania, France, Turkey, and China.
  • Today China is the number 1 world supplier while US is number 2
  • 99% of the commercial U.S. supply and 3/4 of the world trade of walnuts now come from California.
  • After plantation, the plant takes approximately four years until it produces its first major crop.
  • Walnuts are only harvested once a year, between September and November.
  • Walnuts have always been considered important for their medicinal properties, including curing bad breath, reducing inflammation, and healing wounds.
  • Like today, a common culinary use of walnuts in the 17th-19th centuries was in salads

Image

So enjoy, possible over indulge, knowing full well that at least you’re overdosing on benefits (and possibly some fat)

And no, I’m not a nut expert, so all facts have been acquired through the powers of the interwebs.

How do you like your walnuts?

I like mine plain and already cracked open so I can enjoy the full creamy nut flavor withB minimumB amount of work!