Healthy things I have added to my diet...

So, along with knowing the bad, you have to know the good. I have found a great juice/smoothie bar on Lake Austin Blvd. It feels like LA when you go in there.. it is called The Daily Juice. My favorite smoothie drink is called the Hippie Chick. It tastes like banana bread. It has bananas, coconut water, almond butter,hemp seeds, agave nectar, vanilla and yerba mate in it. It is great after workout nutrition.


So, I know a lot of those ingredients sound very foreign. they did to me, too. But, I have started researching and using some of these "super foods" to enhance my nutrition. For instance hemp seeds (which are in the Hippie Chick smoothie)-have 80% essential fatty acids, amino acids as well as complete and highly digestible protein. So, I have this as a post-workout healthy treat when I am in that neck of the woods!



I am also adding cocoa nibs to my yogurt in the morning. Cocoa nibs are what is left over from the cocoa bean after chocolate is made. It is also considered a "superfood". It has a very high ORAC reading (which a measurement for antioxidants). This site has some of the benefits of chocolate and cocoa nibs. If you do a search, you will find that there are a lot of different ways to add them to your diet. I bought my package at Whole Foods.

A yummy sounding recipe I found on washingtonpost.com with cocoa nibs....



Bison Steaks With Cocoa Nib Sauce

The Washington Post, February 13, 2008
Dinner in 20 Minutes
Cuisine: American
Course: Main Course
Features: Fast, Healthy


The bison steak medallions we used for this recipe are available at SuperFresh and Wegmans; Whole Foods Markets carry other cuts of buffalo, including flank steak and rib-eye.
The cocoa sauce complements the meat's rich, sweet flavor. Serve with a saute of mixed vegetables or wild rice and a glass of a chocolate-friendly zinfandel or syrah.
4 servings


Ingredients:
2 medium shallots
1/4 cup unsweetened cocoa powder
4 6-ounce bison (buffalo) steak medallions, such as Great Range brand
Kosher salt
Freshly ground black pepper
1 to 2 tablespoon olive oil
1/2 to 3/4 cup zinfandel or syrah
1/4 cup low-sodium beef broth
1 teaspoon Dijon-style mustard
2 tablespoons cocoa nibs
Pinch sugar (optional)
Several sprigs flat-leaf parsley
Directions:
Mince the shallots and set aside.
Sprinkle the cocoa powder on a plate; use it to lightly coat the both sides of each steak. Lightly season both sides with salt and pepper to taste.
Spray a 9-by-13-inch baking dish with nonstick cooking oil spray and place it on the middle oven rack; preheat to 325 degrees.
Heat the oil in a large skillet over medium heat. Add the steaks and cook for 2 minutes, then turn them over and cook for 1 to 2 minutes. Both sides should have a slightly seared, chocolate-brown crust. Use tongs to transfer the meat to the baking dish in the oven.
With the skillet still over medium heat, add the shallots and cook for about 3 minutes, stirring occasionally, until they have softened. Add the wine and beef broth; increase the heat to medium-high and cook for 5 minutes, until the liquid has reduced by at least a third. Add the mustard and stir to combine.
Turn off the oven and transfer the meat to the counter to rest (an internal temperature of medium-rare should register 145 degrees on an instant-read thermometer).
Add the cocoa nibs to the skillet and cook, stirring, for 2 minutes. Taste and adjust the seasoning; add the sugar, if using. Meanwhile, finely chop the parsley leaves. Remove the skillet from the heat and add the chopped parsley, stirring to combine.
Divide the medallions among individual plates and spoon the cocoa nib sauce over the top. Serve immediately.


Recipe Source:
From assistant Food editor Bonnie S. Benwick.
Tested by Bonnie S. Benwick for The Washington Post.E-mail the Food Section with recipe questions.

Diet Soda IS BAD for you!

Okay, so I have a soapbox and I am a admitted health "nut" :) So, there is something that really bothers me because it has no redeeming benefits to a person...at all. It is drinking diet soda (most people drink Coke). I did drink diet soda when I was in my 20's. Then, I stopped because I found out I may have cancer (and did, but that is another story) and wanted to rid my body of anything impure. After a while, I tried to drink real Coke-a-cola and (get this), I loved it. It tastes so good and it so refreshing. But, I limited myself to one a day, then one a week and now I rarely (maybe once a year) drink it. I feel so much better to order a tea or water now. I've read different health magazines, different newspapers and different web sites over the years and I hear nothing but bad things about diet sodas (and sodas for that matter)!

Here are a few of the bad things about diet sodas:

Cause weight gain - one article from Web Md, although I found a lot more

Increased risk of osteoporosis in adults (this article is about kids- Natural News)

Increased risk of heart disease and diabetes- ABC news

I am sure I could find more. Our society is so obsessed with weight, why don't teach our kids to eat healthy and be a better role model instead of drinking Diet Cola. I have heard my daughter ask my husband why he drinks a diet drink. I think that our kids (boys and girls) should grow up with healthy body images and not think that they are fat and need diet soda because Mom or Dad drinks it.

So, now you ask, what do you substitute for it. I know a lot of people drink it first thing in the morning, so you may need to find another ritual when first thing in the morning. I suggest drinking a hot or cold tea (Benefits of tea) or water with lemon.

Anyway, I hope you think about it!

Training and other random thoughts

Well, with school starting, my workouts have been taken to a new level and it is so much fun! I ran 5 mile warm-up before our Gazelles workout yesterday with Laurie. We ran about 8.5 minute pace. Gilbert had us do a circuit workout at Austin high and we did a few new strengthening moves. A few that I loved were jumping up (and back down) with both feet together, on a box that was 2 feet high, kicking a 6-8lb medicine ball with two feet while lying down and hopping 15 times on one foot with an 8 pound weight. That last sentence was describing 3 different exercises, if I wasn't clear :) We also did lunges, push-ups (the real kind!), superman (for your back), sit-ups and pull-ups. I also swam about a 1/2 mile at Deep Eddy afterward. I am a little sore today! All in all it was a great workout.

I ran an easy 5 miles today. I teach my trail class at Wild Basin tomorrow, so we have a 6 mile run planned. I am trying to psyche myself into my Saturday (yes, I am already thinking about it) long run. I know it will be around 16-18 miles.

I have started running my Saturday long runs with my neighbor, also a gazelle and a very fast runner. We ran 14 miles last Saturday. It was great! She has one gear though-fast! We ran 14 miles at a 8:15 pace! It was so challenging. She is great for me though, she helped convince me to try to qualify for New York and I did!

Also, Austin has a new grassroots (as they call it) site to keep you informed about Austin running. http://www.keepaustinrunning.org/ It has local races posted, favorite running routes, info about the city council task force on road closures and much, much more. Check it out!