Smoothie Guide

I LOVE smoothies! In the summer I dream about them on my long, hot runs like on Saturday with scorching temps in the high 90s.
Actually, Saturday marked the completion of week two of J and I's NYC marathon training....that's right...I am getting marathon numero 3 under my belt this November. And as I say with each marathon, this will one and then done. Chicago, Boston and NYC....not a bad line up.

Another great post from Appetite for Health:
Guide to making a healthy smoothie
Enjoy!
Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Drake Relays!

The Drake Relays have been a part of my life ever since I was a middle schooler. It just took me a little longer to finally hit my stride. Twice I got beat out and missed the oppurtunity to run in the shuttle relay that they conduct on the infield of the big blue oval. Having been beat by a hair and vowing never to be an "alternate" again my luck soon turned around.

Middle School... that was one thing, High School I never had to be an alternate again. I was blessed to have very successful races and relays from freshman year to senior year. The blessings continued into college as I got to "come home" to run on the big blue oval for ISU!

I hope everyone has a great Drake Realys weekend!

Here is just one of many reasons I love the sport: Inspiring Run

Good luck to all the runners, jumpers and throwers and let's play track!

Until next time...

look good, do good, feel good

http://www.sarabconsulting.com/

Boston Marathon Reflection

As the 115th Boston Marathon kicks off this morning, I reflect on my amazing experience last year.....

Boston part 1: coming to terms with my injury

Boston part 2: the race and God's grace

Boston part 3: Rocket Fuel

Boston part 4: The sites, the sounds, the food

For all those struggling through their next race from injury or exhaustion, I hope you can find inspiration and motivation from my incredible Boston Marathon experience!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Appetite for Health

Today I share a much appreciated post from my fellow RD's, Julie Upton and Katherine Brooking from Appetite for Health. They are two inspiring dietitians who do a fabulous job at spreading the word about health, nutrition, and fitness. They truly have an "appetite for health.

As the tri season and road race season approaches enjoy the article on Eating for Endurance.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Chia Seeds

Check out my article about Chia Seeds in this months issue of Iowa Momentum Magazine!

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Baby S Update - Week 22

Baby S Update!

So I officially look pregnant, no more of the beer belly or I'm really full look.

Week 22

I now feel a TON of movement.

I mean...this baby is in the aero position, pedaling away, ready to rock a triathlon!

J flipped the ultrasound image on the left and added an aero helmet and aero bars....pretty sure we'll be bringing the baby home in a "future Kona qualifier" onesie.

Sunday was the Des Moines 1/2 Marathon!

J and Mike sporting their Crossfit Des Moines gear.

"Sara N Baby"

Kelli and I cruisin though mile 10

Thanks to everyone who came out and supported the runners!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Fall Snacks - Dehydrated Apples & Turkey Jerky

As you may figure, I am a little particular about the "snacks" that are present in J and I's home. Because we choose to not buy a lot of packaged and processed goods which tend to be the common "snack" foods, you may be thinking...well what in the world do you grab on-the-go or in between meals? Easy...here are two of my favorite dehydrated "clean" snacks.

Dehydrated Cinnamon Apples
You wont find blood-sugar-raising high fructose corn syrup or artery-clogging partially hydrogenated oils in these wholesome treats.

This apple peeler/slicer was a wonderful invention to help your life simpler. You can purchase at Bed, Bath & Beyond.

Once peeled and spiral sliced, slice apples in halve . Soak in water with 1 Tablespoon lemon juice.

Lay on dehydrated sheets and sprinkle with cinnamon. Follow dehydrator directions for time and temp.

Turkey Jerky

from fabulousefoods.com

Ingredients:
about 3 pounds of ground turkey breast meat
2/3 cup Worcestershire sauce
2/3 cup low sodium soy sauce
1 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
2-3 teaspoons liquid smoke
Optional seasoning:
2-3 teaspoons Tabasco sauce
2-3 teaspoons crushed red peppers
2-3 teaspoons sesame seeds

2-3 teaspoons brown sugar

Instructions:
The recipe above is enough for about 3 pounds of meat, which will dehydrate down to about 16-18 ounces.
Mix all ingredients together. Add to meat and mix well so flavor is evenly distributed.

Sandwich some of the seasoned ground meat between two sheets of waxed paper/plastic wrap. Use a rolling pin to press the meat into 1/2"-1" wide, flat, thin strips. Carefully remove the strips from the waxed paper place directly on dehydrator racks.

Jerky Tips:
•It's easier to slice the meat thinly if it is slightly frozen. So you can roll out, place in freezer for a but and then slice.
•Generally speaking, the leaner the meat, the better for jerky.

•For peppery jerky, sprinkle with pepper right after placing on the drying rack. This pepper will "stick" to the jerky.

Drying times vary due to meat size. Perfect jerky is firm and dry and not at all spongy. However, if your jerky is so dry it breaks in two easily, it's probably over-dried.

I'm munching on some now!

It's a good thing we have all these quick grab to go snacks around as J and I have lots of fall fun activities to attend such as cyclocross races.

I hate being caught with no food as I get grumpy when hungry :)

Bobber's CycloCross Race

Go J!

up the rocky cliff

through the winding forest

over the challenging barriers

Brrrr.....trying to keep warm!

Happy 60th B-Day to my dad, Lee!

So proud of his continuous health and happiness. Hope you have a wonderful day Dad!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

A very busy weekend means a very big appetite....Slow Cooker Italian Beef...and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson's tri clinic on Friday.

She got her first experiences of swimming, biking, and running...all in one day.

The temperature topped 91F! Needless to say she was beat by the end of the day.

Unfortunately, her race Saturday morning was canceled do to the weather :(

J, Ron (brother-in-law), and I all set to race Sunday morning...more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye's to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me...I told J if I ever have a bad day I am going to pull them out and read the kind words again.

Monday...

my parents were here and J and I put them to work!

But first...J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper

all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights....Dad wasn't so lucky

Slow Cooker Italian Beef

another recipe from fellow crossfitter Katie

for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.

more color=more nutrients! ps.... all were organic as potatoes are on the "dirty dozen" list for foods with high amounts of fertilizers and pesticides

I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:

1 1/2 cups water
1 1/2 cups beef broth

1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder

1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing

1 (5 pound) rump roast

Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)....periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.

Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!

This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.

Thanks for sharing Katie!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/