Chewy No Bake Granola Bars

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This is my “go-to” granola bar recipe!  For this batch, I chose to make Almond Butter White Chocolate Granola Bars with Dried Cranberries. I thought they’d taste great and the red and white felt perfect for Valentine’s Day. All you need is a microwave to ‘bake’ these…so simple. They stay chewy and the recipe is versatile. I’ve included lots of alternative ingredient ideas in the recipe so you can adjust them for your taste.  The base is simple and it’s hard to go wrong with cinnamon, brown sugar, and oats!

Line an 8×8 inch baking pan with aluminum foil leaving overhang and spray with non-stick spray.

Start by adding the light corn syrup, nut butter, and packed brown sugar in a large microwave safe bowl.
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Microwave for 1 minute, stir, and microwave for 1 more minute.  Stir ingredients to combine.  Add the vanilla, cinnamon, and salt and stir.
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Next, add the oats and chia seeds.  Combine.
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Gently stir in the rice krispy cereal and the dried cranberries.
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Quickly fold in the white chocolate chips and pour the mixture into your prepared baking dish.  Don’t take too long or the chocolate chips will start to melt.  Use a spatula or your hands to firmly press the granola into the pan.
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Place in the freezer for at least 1 hour until the bars have set.  Remove from pan and slice into bars.  Mine made 10 standard sized granola bars.
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Enjoy!
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Ingredients:

2/3 cup light corn syrup (brown rice syrup or honey may be substituted)

1/2 cup creamy almond butter (or nut butter of your choice)

1/4 cup light brown sugar, packed

1 teaspoon vanilla extract

1 teaspoon cinnamon

1/2 teaspoon salt, optional and to taste

2 cups quick cook oats (Quaker, Bob’s, or similar)

2 cups crispy rice cereal (Crispy Rice Cereal, Rice Krispies Cereal, or similar)

1/2 cup dried cranberries (or use raisins, diced dried apricots, blueberries, or cherries)

1/3 cup chia seeds; optional (or flax seeds, sunflower seeds, or other small nuts)

1/2 cup white chocolate chips (or semi-sweet chocolate chips, peanut butter chips, butterscotch chips, toffee bits, M&M’s, or any chopped candy bar)

Instructions:

Prepare an 8-by-8-inch baking pan by lining it with foil leaving overhang, spray with cooking spray; set aside. In a large microwave-safe bowl combine corn syrup , almond butter, brown sugar, and heat on high power for 1 minute; stir to combine mixture. Heat for 1 more minute on high power and stir to combine.

Add vanilla, cinnamon, salt, and stir to combine. Add oats, chia seeds,  and stir to combine. Add rice cereal and gently stir to combine so it doesn’t become too crushed. Add the cranberries and fold to incorporate. Add the white chocolate chips and quickly and gently fold to combine so chips don’t begin to melt. Pour mixture into prepared pan and pack it down firmly with a spatula or hands, and place pan in the freezer for at least 1 hour, or until bars have set up.

Slice bars into desired sizes and shapes; I prefer 10 bars cut into rectangles about 4-inches long by about 3/4-inch wide.  Choose any shape and size desired. Bars will keep in an airtight container or wrapped in plastic wrap at room temperature or in the refrigerator for up to 1 week, or can be frozen for up to 3 months.

#choosejoy

Mercury Retrograde is Coming

It’s time for another Mercury Retrograde.  During the last one, I gave my friends a warning that it was coming and they had no idea what I was talking about.  So, I decided to write a little blog post about it.  If you think I’m bananas, that’s totally ok!

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First things first, I grew up with a hippy-dippy, crystals and dream travel mom.  I however, have always been more logical and science based.  I do acknowledge the possible effects of the Mercury Retrograde.

So, what is the Mercury Retrograde?  Sometimes the other planets appear to be traveling backward through the zodiac; this is an illusion. We call this illusion retrograde motion.  Mercury remains in retrograde for 3 weeks.  Mercury rules your intelligence, mind, memory and, all types of communication ranging from talking and texting to writing. It also affects your self-expression, and communication style. In a more public sense, it rules commerce, computers, telephones, transportation and air travel.

2015 Retrograde Dates:

January 21 – February 11
May 19 – June 11
September 17 – October 9

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10 things NOT to do during Mercury Retrograde:

  1. Don’t make agreements.  Especially avoid signing legal documents.  Retrograde is a time of miscommunication.
  2. Don’t accept or start a new job.  There could be changes in the position and by the time you start work, it might not resemble the initial job description.
  3. Don’t try to close the sale.  You’re more likely to face delays.
  4. Don’t initiate new projects.  People are more likely to oppose or not understand your vision.
  5. Minimize the scheduling of meetings.  During this time, conflicts are more likely to arise.
  6. Limit your travel.  You’re more likely to face flight cancellations, postponement, and travel delays.
  7. Don’t purchase computers or begin installations.  Expect glitches and be prepared for hard drives to fail.
  8. Don’t repair your automobile unless necessary.  Obviously, you can’t always avoid auto repairs, but schedule the maintenance work for after the retrograde.
  9. Limit large purchases.  You’re more likely to suffer buyers remorse during this time.
  10. Don’t change your living situation.  Avoid choosing a new roommate or moving homes.

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You get the gist.  This is a time of miscommunication and delays.  If you plan for them, this will be a less stressful few weeks.

Before you hideout like this….it’s not all negative!!

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Here are some of the positives:

Brainstorming.  You are at your most creative and your ideas will take new twists and turns.

Organizing.  This is the perfect time to stay home and sort through old clothes or organize your files.

Reflection.  Problems from your past might have new clarity and resolution.

Planning and research.  New details and information will come to light giving you a clearer understanding of future plans.

Go with the flow.  Life might get a little weird.  It’s great to focus on patience and staying relaxed.

According to The Farmer’s Almanac, “Intuition is high during these periods, and coincidences can be extraordinary.” Enough said. Be prepared for something unexpectedly amazing to make its way into your life.

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  1.  plan for delays
  2. postpone major purchases and life decisions
  3. put your energy into planning and organizing
  4. AND back-up your hard-drive!

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What do you think?  Does Mercury Retrograde exist?

Do you make any changes during the Retrograde?  I always allow for travel/traffic delays.

Since, I’m on a hippy-dippy kick…What’s your sign and do you think it accurately describes
#choosejoy

Guess who did a chin up?!!

Thursday:

Breakfast Club!!!  We started the day in the dark…

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I was given one of the sweetest, most thoughtful gifts from my friend, CB!!!

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Side note: I am so grateful for all of the incredible women in my life.  You ladies ROCK!

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I went back to PT and agreed that I would take a break from running for the next week:(  Hopefully a little break now will help my achilles heal.

Friday:

23 spin bike miles and I came home to this post-it!  I obviously married my husband for his artistic abilities.

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I’ve been a little bummed about my time off from running and he surprised me with these beautiful flowers!!!

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I saw the 2015 Boston Marathon jacket.  Appearently, the purple is causing quite a stir!  It could be neon paisley and I would proudly wear it!

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I joined the new 2015 Fleet Feet Racing Team for a little mixer.  There’s a whole lot of fast in this picture!!

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Charlotte really wants to be on the race team, too:)

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Saturday:

25 miles on the bike

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And I met some friends at The Frothy Monkey

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after their long run.

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For dinner I had this beautiful big bowl of vegetarian Pho!

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Sunday:

20 bike miles and oatmeal breakfast with the hubs:)

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Sunday dinner of champions…Wine, Veggie Burger Salad, and slice of Chocolate Cake!

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I finally got around to creating a facebook page for our Brentwood Breakfast Club!! #BBC  We’ve grown so quickly.  If you’re in the Nashville area, come run with us:)

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And the piece de resistance…I did my first full chin up!!!!!!!!!!!!

What do you think about the 2015 Purple Boston Marathon jacket?

Did you enter the New York Marathon lottery or are you speedy enough to get an automatic entry?

Share the Pit and Peak of your weekend!  My Pit: Not running. My Peak: Ummm, hello…doing my first chin up!!

#choosejoy

Sesame Asian Quinoa

I loved this fresh and light Asian Quinoa. It’s easy to assemble and packed with healthy vegetables. It’s also flexible…use the vegetables of your choice.  The sesame vinaigrette is simple and flavorful. I kept mine vegan and vegetarian, but you can easily add the protein of your choice. So, if you’re looking for a new way to spruce up your quinoa, give this one a try!

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Let’s cook!

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Start by rinsing 1 cup of quinoa and adding it to 2 cups of vegetable broth.  You can also use water, but the broth adds some extra flavor.  Bring it to a boil and boil for 5 minutes.  Reduce heat and simmer for 15 minutes.

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While your quinoa is simmering, use a large skillet to saute the chopped zucchini and mushrooms in 1 Tablespoon of olive oil on medium high heat for 7-8 minutes.

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To make the sesame vinaigrette, whisk together the soy sauce, sesame oil, rice wine vinegar, green onions, cilantro, sesame seeds, ginger, red pepper flakes, salt, and pepper in a small bowl.  Set aside.

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Time to assemble.  Add the cooked quinoa, red cabbage, carrots, and edamame to the cooked zucchini and mushrooms.  Pour the dressing on top and toss to combine.

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Enjoy!!  You can serve warm or as a cold salad.

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Ingredients:

1 cup quinoa
2 cups vegetable broth or water
1 T. olive oil
1 zucchini; chopped
8 oz. mushrooms; quartered (I used baby bellas)
1 cup chopped red cabbage
1 cup shelled and cooked edamame
1 cup shredded carrots

For the dressing:
1/4 cup lite soy sauce or tamari sauce
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
2 tablespoons chopped green onion
1/4 cup chopped cilantro
1 tablespoon sesame seeds
1/4 teaspoon grated ginger
1/8 teaspoon red pepper flakes
Salt and black pepper, to taste

Instructions:

1. Add vegetable broth and quinoa to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

2.  In a large skillet, saute the chopped zucchini and mushrooms in 1 T olive oil for 7-8 minutes until cooked.

3. In a small bowl, whisk together the soy sauce, sesame oil, rice wine vinegar, green onions, cilantro, sesame seeds, ginger, red pepper flakes, salt, and pepper.

4.  Combine the cooked quinoa, edamame, and carrots to the cooked zucchini and mushrooms.

5. Pour the dressing over the quinoa salad and stir to combine.

Vegetable substitution suggestions: Broccoli, corn, and red bell peppers.

Note-Make sure you use tamari for a gluten-free salad, not all soy sauce is gluten-free. This salad is good served at room temperature or chilled.

#choosejoy

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Recipe adapted from: two peas & their pod

The Friday Five

1.  I just finished reading Amy Poehler’s book “Yes Please”…hilarious!  The Huffington Post made a great list of Amy’s Life Advice from her book.  Some of my favorite nuggets of wisdom include…

  • True love is in the details.
  • Remember that apologizing isn’t about you.
  • Learn to channel shame productively.
  • Don’t be afraid to make a fool of yourself.
  • Beauty isn’t everything.  Find your strength and own it.
  • Own your success.
  • Remember to scare yourself and feel alive.
  • Embrace what turns you on.

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2.  Author Elizabeth Gilbert posted about her Happiness Jar on her facebook page.  Each day she takes a scrap of paper and jots down one thing that made her happiest that day.  She puts the paper into her jar.

“It’s not only the pleasure of finding a good moment in each day (for even the horrible days have one least-bad moment) but the lasting benefits of recording that moment forever.
As years go by, whenever I’m having a rough time, I dig through the jar and pull out random slips of paper, and delight in them — all those momentary gems of life that I would have immediately forgotten, had I not jotted them down. They bring infinite comfort.”

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3.  Mimi Green Dog Collars.  My puppies have been wearing these collars for a few years now and I love them!  They’re reflective, light weight, and the emergency contact info is engraved onto the buckle.

Personalized Reflective Dog Collars

4.  Eberjey intimates.  I am a huge fan of this line…especially their Gisele line.  Not only is Eberjey beautiful, but they use the softest fabrics.  You’ll feel sexy and comfy at the same time.

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5.  Cast Your Net!

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Happy Friday and don’t forget to #choosejoy!

Non-Fitness Facts

I’ve been tagged a few times on Instagram to post 5 Non-Fitness Facts about me.  Sorry it’s taken me a minute to do it:)

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1.  I play the violin and started studying when I was 4.

2.  I can’t stand mint desserts.  It tastes like chocolate with toothpaste on top.  Gross.

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3.  I am a Sci-fi nerd and waited in line for all of the midnight premiers for The Lord of the Rings.

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4.  I eat the same lunch every day when I’m home: mache rosettes with strawberries.  I’ve been eating this for 4 years (since I left my job) and I’m still not tired of it.

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5.  I love all things elephants! Also, I sponsor an elephant named Naipoki through the David Sheldrick Wildlife Trust.

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Typing that list just makes me feel like a weirdo!

Alright, moving on…

Wednesday:

Thanks to gbena on IG for sharing this one with me!  One of the best parts about my blog is people sending me quotes about JOY!  It’s even better when they combine JOY and COFFEE!

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Crepe with peanut butter, banana, honey, and granola at The Perch!

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Gym time…20 miles on the bike with lots of hills.  I read that 20 bike miles is equivalent to running 5 miles.  Is that true?  20 miles on the bike kicks my butt.

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Working on my pull-ups by laying on the floor and lifting my body weight.

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Decline sit-ups with a 12lb medicine ball.

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And, I made this Asian Quinoa for dinner.  Isn’t it pretty?!  I’ll post the recipe shortly:)

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And for dessert, I’m still making Chocolate Shakeology.  It really helps my sweet tooth and it tastes great!

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Do you have a “healthy” dessert when you’re craving sweets?

Bike to running conversion?  Any idea?  I just want to make sure I’m keeping up my running fitness while I’m healing my Achilles.

Share a non-fitness fact about yourself!

#choosejoy

When the husband is away…

The wife will go wild and…

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And by party hard I mean be super lame and boring…

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I spent many hours on the devil bike.

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Rocked my Fleet Feet shirt

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Made a mountain of guacamole and called it dinner.  Let’s just agree that this a portion size.

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Joined my friends in the dark, on the track.

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As we approach another person on the track, one of us inevitably asks…”Who is that?”  Between the dark and being bundled like this…I’m never really sure who anyone is.

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Lots of time heating my Achilles. I told you…I’m wild and crazy!

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Because it’s Taco Tuesday…

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A Sofritas taco salad from Chipotle.  I promise it tastes way better than it looks.

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And lastly, while solo, I’ve been sleeping in the boot. We fondly refer to it as the “birth control boot.”

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So basically this post serves as reassurance to my husband that he has absolutely nothing to worry about while he’s away!  Although, I’m down for a Kid n Play dance party if anyone wants to come over.

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P.S.  I came across this proverb and while I’m taking time to heal my body it seemed especially fitting 🙂

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Have you tried the Chipotle Sofritas yet?  Verdict?

Have you had to sleep in a boot?  It doesn’t bother as much as I thought it would.

What was your latest speed workout?  I joined my friends on the track and I jog and cheer them on when they fly past me!

#choosejoy

Training for Boston: My Game Plan

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I can’t believe we’re already into week two of training for the Boston Marathon!  It seemed so far away and now it’s here.  Crazy!  This definitely isn’t how I thought I’d kick-off my training.   I’m still nursing a cranky Achilles and my running is limited. Hopefully taking it easy now will make for some great Boston training and an even better race!

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I was reading the Runners Connect Blog and started thinking about my goals. This is such a monumental race and it could be a once in a lifetime opportunity for me.

Am I going to run hard and see what I’m capable of? OR Should I run for fun and try to take it all in?

As I get back to full health, here are some of the key elements in my marathon training.

Long Runs:  This Spring, I am pacing a Country Music Marathon training group for Fleet Feet.  My group is training for a 4:00 hour marathon.  Our long runs are at a 9:30 pace.  I’ll be pacing their miles, and then I plan to add a few more miles before and after the group run.

Speed Work:  I run track on Tuesdays with my Speed Session group.  We base line our workouts with a 2 mile time trial.  Then the rest of our group workouts will be geared toward marathon preparation with lots of mile repeats, 800’s, etc…

Mid-Week Long Run: I like to do a Wednesday “longish” run….usually 10-12 miles.  I include 6×20 second surges.

Tempo Runs: My tempo runs are usually 2 mile warm-up, 5 miles at tempo, and 2 mile cool down.  (To determine your tempo pace: Add 30 seconds to your 5K pace.)

Steady State: These are usually 1-2 mile warm-up, 10 miles (20-30 seconds slower than my tempo pace), 1-2 mile cool down.

Fast Finish: I will incorporate fast finish runs into my group long runs.  I’ll finish the group run and add on an additional 3-5 miles at my steady state pace.

Cross training: PiYO for low impact days, weight lifting, Orange Theory Fitness, TRX, nightly core work before bed, and I just got a YMCA membership so I can try some of their classes.

Foam Rolling and Stretching: Dealing with my Achilles problem has really reminded me to roll and stretch.  Seriously, I can’t stress it enough!

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Mark Hadley at Maximum Performance Running has created the training plans for my last 4 marathons.  He does an amazing job at customizing the above workouts to help me meet my goals!

Conclusion…I might not have a race day game plan yet, but this is what my training will look like.  My goal for now is to recover, focus on quality training miles, and then decide.  Either way, I am STOKED to run this race!!!

Check out this Podcast on Setting up for Success; Boston Marathon Race Director, Dave McGillivray

And, I LOVED playing around with this Boston Marathon Pace Calculator!

Boston Advice: Would you run hard or have fun?

What’s your favorite type of training run? I love long runs!

Least Favorite? Tempo runs are always tough for me.

Do you have a Spring “Goal” Race? Have you started training? How’s it going?

#choosejoy

Weekend Wrap-Up

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First things first, pour a cup of coffee and let’s catch up:)

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Like many of you, we had some cold weather in Nashville.

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I saw this little gem floating around social media.  Crass…yes.  Hilarious…yes.

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Thursday:

My heart is always happy when I meet up with The Breakfast Club!

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Followed by some time on the Devil Bike.  That’s my pet name for the stationary bike while my Achilles heals.

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Friday:

The devil bike is relatively new to me. I’m pretty sure this is an example of what NOT to do…

In my defense, that hill was kicking my butt!

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I made this yummy PB&J smoothie!  It has frozen berries, Vega Bodacious Berry Smoothie Mix, Chobani Greek Yogurt, a splash of almond milk, and Coco-Nut Butter…SO GOOD!

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Saturday:

It was cold!

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I was so excited for to kick-off Country Music Marathon Training with my Fleet Feet group!  Pacing is my favorite way to run:)

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Here’s a post on Reasons to Train with a Group and another on Guidelines for Leading a Group Run.

Followed by some core work…

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I finalized my Rock N Roll Marathon Series Races.

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I wanted to do so many of them, but these are the races that worked for my schedule: Country Music, Virginia Beach, and Vegas Baby!

Sunday:

While recovering, I’m running less and thought this was a great time to try my hand at pull-ups.  Guess what, I can’t even do a chin up.  I’m sure you’re shocked.  Here’s my first attempt (with a boost) and yes I was stuck.

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I’m inspired to get a pull-up bar for my house, because obviously I have my work cut out!

And I ended the day with a slice of chocolate cake from Whole Foods!!

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Do those door frame pull up bars work?

Can you do a chin up or pull up?  Tips?

Do you make smoothies at home?  What’s your favorite?

What was the peak and pit of your weekend?  Peak: Getting to pace the marathon training group!  Pit: My Achilles still hates me.

#choosejoy

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Vegetable Zoodle Stir-Fry

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I LOVE this recipe!! If you don’t already have a Spiralizer, it’s worth buying one. They’re inexpensive and they make it so easy to make zucchini noodles…or Zoodles. This stir-fry has roasted vegetables and zoodles tossed in an easy sesame vinaigrette. It’s easy to add the protein of your choice, but I think it’s pretty perfect with veggies.

Here are your ingredients:
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Start by chopping the broccoli, carrots, and mushrooms.   Toss with olive oil and spread into an even layer on a baking sheet.  Bake in a 450 degree for 15 minutes.  Watch closely, so they don’t burn.
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Using your handy dandy Spiralizer, slice your zucchini into “pasta” ribbons.  They make more elaborate spiralizers, but my little handheld works really well:)
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This was from 4 zucchinis.
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Heat olive oil in a large skillet on medium heat, add the zoodles, and saute for 3-4 minutes.
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While that’s cooking, make your sesame vinaigrette by whisking the soy sauce, rice vinegar, sriracha sauce, peanut butter, minced garlic, and sesame oil.  Set aside.
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Your zucchini noodles will release water while cooking.  Once they are done cooking, make sure to drain them.
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All that’s left is assembly.  Combine the roasted vegetables with the zoodles and toss with the sesame vinaigrette.
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Sprinkle with sesame seeds and serve!
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Ingredients:

Vegetables for roasting:
2 crowns of broccoli; cut into florets
2 carrots; chopped into bite size pieces
8 ounces mushrooms; quartered (I used baby bellas.)
1-2 Tbsp olive oil

Sesame dressing:
¼ cup soy sauce
2 Tbsp Rice vinegar
1-2 tsp Sriracha Sauce
1 Tbsp creamy peanut butter
2 cloves minced garlic
2 Tbsp sesame oil

Zoodles
4-5 medium zucchini (I used 4.)
1 Tbsp olive oil
*optional 2 Tbsp sesame seeds

Instructions:

Preheat your oven to 450 degrees. Chop the broccoli, carrots and mushrooms. Toss with 1-2 Tablespoons of olive oil and place in a single layer on a baking sheet. Bake for 15 minutes, but make sure to watch them closely.

Whisk all the ingredients for your dressing together in a small bowl. Set aside.

Using your Spiralizer, prepare zucchini into long noodles or ribbons.

Heat olive oil in large skillet over medium heat. Add “zoodles” to skillet and saute for 3-4 minutes until they are slightly softened. You can skip this step altogether and serve the “zoodles” raw as well!

Zucchini will release liquids, so when your “zoodles” are done cooking to the desired amount, drain before tossing with marinade.

Add the roasted vegetables onto the zoodles.

Toss with marinade and sprinkle with sesame seeds. Serve warm or cold.

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Recipe adapted from: Cookies and Cups