Veggie-Herb Bruschetta

Veggie Packed Herb Bruschetta pairs well with Rose for a light appetizer or snack.

Serves: A small group (or yourself a few times)

Ingredients

  • baguette
  • 1 cup of frozen peas
  • 1 cup spinach
  • 1/2 cup of basil
  • 1 tablespoon prepared pesto (or 1 tablespoon of Parmesan and another 1/2 cup of basil

Directions:

  1. If desired slice and toast baguette (I prefer my bread untoasted, so I don’t do this), and set aside.
  2. To make the topping, blanch the vegetables.
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    Blanching! 
    1. Grab a mixing bowl and fill with cold water and some ice.
    2. Boil water and steam frozen peas, spinach, and basil for 1 minute.
    3. Immediately place veggies in cold-ice water. This ensures that they stop cooking and sets their bright green color.
  3. Place blanched vegetables and pesto in the blender and process to desired consistency.
  4. Top baguette with vegetable-pesto mixture.
  5. ENJOY with a glass of rose.

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Adapted from: The Feed Zone Cookbook

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Global Running Day 2017

Happy Global Running Day! Well, throwback edition! With all the hoopla of social media and Instagram,  Global Running Day exploded! I loved watching and seeing all the runs! A day just to celebrate running…isn’t every day meant to be spent enjoying life and running? But of all the special day holidays, I think this is one that makes sense! Running brings people together. During group runs, people share- people share their day’s, stories, and more. What’s better than a day created to celebrate the shares and community? Brands, run teams, people, and beer were all brought together on Global Running Day.

By being injured and not running, I’ve missed the social time with friends. So why not show up to a group run and enjoy some apple cider and food? Because, really isn’t that what Global Running Day is about? (Bringing people together.)

P.s. I also planned a couple group runs with Lane 9 and Sports Bra Squad on Global Running Day. More to come on this!

Protein Periodization

Protein Timing

The timing of protein is very important, because the body can only metabolize 20-25grams of protein at a time. Extra protein is turned into fat in the body. This is why spacing your protein throughout the day is important.

Protein Sources

A source of protein should be included at every meal and at snack time. This ensures fueling and refueling for muscle recovery.

Protein  Sources

2 lg  Egg, 12 g

16 oz  Milk, 16g

1 can  Tuna (5 oz) , 25g

6 oz  Chicken or Beef , 45g

Vegetarian Protein Sources

1/2 cup beans, 6g

1/4 cake tofu, 6-8g

2 TB peanut butter, 7-8g

Amount

As runners and athletes, typically carbohydrates are considered the most important and protein is perhaps forgotten. Protein is especially for important for recovery.  In order to build and repair muscle, protein is needed. How much depends on a few factors, your training, gender, weight, etc.

Dedicated Athletes: .8-1 g/ kg

Endurance athletes: > 1 hour a day, slightly more protein, 1.2-1.4g/ kg

Resistance Athletes: Strength trainers- 1.6-1.7g/kg