Food Prep, Weekly Meal Plan, and Workout Plan

I finally made a Pinterest site for the blog! It is still a work in progress, but I started organizing it this weekend. I made a board for ‘’This Week’s Meals” where I will save everything I plan to make that week, and then move it to another board if I like it and want to make it again. Check out my Pinterest page here:

http://www.pinterest.com/runningoutwine/

So here is my meal plan for this upcoming week:

Sunday: Baked salmon (I don’t follow a recipe, I just top it with olive oil and seasoning), cous cous, veggies (broccoli, carrots, cauliflower)

Monday: Spaghetti Squash Lasanga, Salad After buying the squash and starting to prep it on Sunday, it exploded in the microwave. So I had to adjust the recipe and used penne instead of squash.

Tuesday: Turkey burgers, sweet potatoes, green beans

Wednesday:  Italian Quinoa Bowl

Thursday: Parmesan Crusted Chicken  This is Rob’s favorite meal. I have made some changes to it over the many times I have made it.

Friday: Pasta, turkey meatballs, salad

Saturday: Out to dinner for Mother’s Day

Food Prep:

foodprep5.4.14

I washed up some kale and pulled off the stems, to freeze and use in smoothies this week.

kaleI also cut up pineapple to use in this smoothie, and peeled some bananas. Both will also go in the freezer.

pineapple

bananas

Berries for snacks and yogurt:

berries

And cut up some chicken to keep in the freezer for meals later in the week.

chicken

As I said above, there was an explosion of the spaghetti squash in my microwave.

ssexplosion

I made the recipe with penne because that’s what we had…not as healthy but oh well!

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At least we will be having this salad on the side:

salad

I made turkey meatballs to keep in the freezer (I made 16, and split them into 2 containers of 8).

turkey meatballs

I made more hummus this week, but this time its for a potluck at work.

hummus

And of course we needed something sweet for this week. I baked these cookies but subbed 1/2 for the butter for 1/2 cup plain greek yogurt.

cookies

 

I also came up with a workout plan since I am trying to include more yoga into my routine while I have this month membership:

        Sunday Monday Tuesday Wednesday         Thursday Friday Saturday
AM rest 4 miles 5 miles Elliptical, body pump, cx works 5 miles 3 miles 11-12 miles
PM rest Body Pump Yoga Runners core DVD Yoga
The miles are just a guideline. I would like to get back to doing about 30 miles a week and then once I a feeling good I’ll start adding some tempos/speed work in.
Bestfoot This Week Link-Up
Do you have any fun recipes planned for this week?
Do you usually plan out your workouts ahead of time, or decide day by day?

Chocolate PB Protein Smoothie

I am so excited to be joining in on the first week of Laura’s Sunday Smoothie Link-up!

I created this smoothie on Saturday, after my 10 mile run. I wanted something quick and simple, to allow my muscles to begin recovering. A few week’s ago I won a sample of My Mix Protein Powder from Megan’s blog, so I wanted to include that as my main source of protein.

smoothie1 (served in my Houston Marathon finisher’s mug!)

I used frozen bananas, blackberries, and spinach to ensure that my smoothie was nice and cold without having to add ice. (I usually just keep a bag of spinach in the freezer.)

bananas

blackberries

spinach

As I said above, I used My Mix Protein Powder, which is chocolate flavored. Any chocolate protein powder will work!

my mix

And of course, a big scoop of peanut butter!

peanut butter

chocolatepb smoothie recipe

I can’t wait to read other smoothie recipes through this link up! Now that the weather is starting to warm up, I will probably be drinking smoothies at least once a day:)

smoothie2

Meal Planning and Changes to the Blog

Today I spent a long time in the kitchen getting ready for the upcoming week. I have some things to do after work Monday, Tuesday, and Wednesday, so I wanted to get some of my meals prepped ahead of time to make for less work when its time to cook dinner.

Before we went grocery shopping this morning, I planned out our meals for the week using Pinterest. I usually plan meals by searching on Pinterest, using recipes I have saved, or looking at blogs. I also make recipes from the Runner’s World Cookbook pretty often. This week I found several new recipes to try, so I am going to share my weekly meal plan:

Sunday:  Skinny Orange Chicken with quinoa and broccoli

I prepped the sauce and quinoa.

quinoaorangechickensauce

Monday: Roasted chicken with red potatoes and asparagus (I hope to go to body pump Monday evening, so this meal can be prepped ahead and Rob can put it in the oven when he gets home from work, so it will be ready to eat when I get home from class).

I chopped up some the veggies so it will be easier to put together tomorrow.

roastedveggies

Tuesday: Pasta Primavera with chicken.

I also chopped up most of the veggies I will need for this meal

pastaprimavera

Wednesday: Rob volunteered to cook fajitas:)

Thursday: Chicken fingers with sweet potatoes and green beans

I should have enough time to make this on Thursday.

Friday: Pasta, turkey meatballs, salad

I froze half of the meatballs I made last week, so I’ll just defrost them this week.

meatballs

Saturday: Crock Pot Beef and Broccoli with rice (We usually go to church on Saturday evenings and don’t get home until 7, so its nice to have something ready when we get home.)

I also prepped:

Hummus: using this recipe

hummus

Banana Muffins: I read about these on Megan’s blog but they are originally from The Real Life RD

bananamuffins

Black Bean Brownies: I tried a new version from The Little Honey Bee

blackbeanbrownies

I also peeled and chopped beets to keep in the freezer and use in smoothies:

beets

And washed and sliced strawberries, and washed blackberries. I am planning to use these with plain Greek yogurt this week.

berries

 

I also wanted to share that I am getting ready to start the process of making some changes to the blog. While I still feel like my blog is relatively “new”, after 9 months of blogging I feel like I have learned more about what I want to share through this blog. When I first started out, I thought I would (obviously) talk about running, but I also expected to talk about drinking wine and social things. I have realized I hardly ever talk about drinking. I think that’s because its not a big part of my life. Instead, I have found that I enjoy sharing my efforts to find balance between running, working out, healthy eating, and some indulgences.

I have also wanted to make the switch to self-hosting, which will give me more options for designing my blog. For now, Running Out Of Wine won’t be going anywhere, but I will be brainstorming what I want this blog to be and how I will make that happen. It may switch as early as this week…or it may be a month. It all kids of depends on how creative I am and how complicated some of this technical stuff is.

I would love to hear any comments about what you have liked reading about, or what you would like to see more of on the blog! I feel like connecting with readers and other blogs as helped to give my blog its identity, so I don’t want anyone to stop reading if I make changes!

What are your meal planning strategies?

If you blog, have you ever made big changes (ie blog name, switch to self-hosting, etc.)?

Any suggestions for me as I am about to start this process?!

Easy Turkey Meatballs

It’s Friday night, which around here usually means carbo-loading for Saturday’s long run. However, with no upcoming races and no real training plan, there’s no pressure to do a real long run tomorrow. Regardless, it has become a habit to eat pasta on Friday nights. For as long as I can remember I have made penne with turkey meatballs and a salad on Fridays.

Over the years I have developed a go-to turkey meatball recipe, which I thought I would share. I usually have all the ingredients on hand, and it only takes 10 minutes to put together and 35 minutes to cook. I can either make the pasta while they are cooking, or I make them before and reheat them when I am making the pasta.

meatballs

 

I use chopped onion and carrots, but you can leave one or both of these out if you choose!

photo 2

I usually buy 99% fat free ground turkey, but this week the kind with 7% fat was on sale so we went with that.

ground turkey

Easy Turkey Meatballs

Prep time: 10 minutes

Cook time: 35 minutes

Total time: 45 minutes

Yield: 15 meatballs

Ingredients

  • 1.3 lbs Ground Turkey
  • 1 cup Tomato-Basil Pasta Sauce
  • 1 cup Breadcrumbs
  • 1 cup Chopped onion
  • 1/2 cup Chopped carrots
  • 1 tsp Oregano
  • 1 tsp Italian seasoning

Cooking Directions

Preheat oven to 375 degrees. Coat a baking sheet with cooking spray. (Use foil for easier clean-up.) Mix all ingredients in a large bowl. Use hands to shape into meatballs. Bake 35 minutes. Enjoy with pasta and sauce, and a salad on the side!

ingredients

meatballsmixed

I used oregano and Italian seasoning, and sometimes I add garlic powder. Add whatever spices you like!

spices

I find this to be a great addition to my pasta, and its easy on my stomach the night before a run. They are flavorful but simple. Enjoy!

pasta

Core Resources for Runners and Healthier PB Chocolate Chip Cake

Have you heard about the Core and Cake Party?! Check out The Arty Runnerchick’s website, but the idea is that she is going to be writing about core work and cake, and has invited others to join in the fun! I couldn’t resist putting together a post about the core…and I even included a “cake” recipe at the end of the post:)

What is the core?

source

The core is made up of more than just the abs. According to this website:

“The truth is that the core refers to essentially everything between the bottom of your pelvis and your ribcage, front and back. That’s right; glutes, hip flexors, transverse abdominis and the spinal musculature are all essential components to a healthy core.”

core-muscles-stability

source

I believe that the key to benefiting from core work is learning your own imbalances and how to correct them. Many runners have overworked hip flexors, because we are constantly using our hips to move forward, and most likely we are also keeping them in a flexed position while we sit all day. I touched on this a little when I talked about my weak glutes, but our core muscles are obviously all closely connected. Tight hips usually mean weak glutes. A tight back can mean weak abs. If you aren’t sure about your own imbalances, it may be a good idea to consult with a professional. There are now places that will do a gait analysis and give feedback about how to improve your running.

You can check  this website to find somewhere near you that can do this type of analysis: http://www.runnersworld.com/injury-prevention-recovery/get-a-running-injury-assessment

Core Exercises

Planks: on elbows or hands, alternate lifting feet and legs, walk feet and hands in and out, or push forward and back for an added challenge.

The Only Move You Need to Tone Your Entire Body

source

Side planks are another great way to work the abdominal muscles, along with the glute medius and minimus, and and adductors

0905-poster-side-plank.jpg

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Bridges: Lift and lower hips, hold lift for 10 seconds or longer, or try straightening each leg while lifting up and down

Bridge Exercise

source

Single leg squat: Any exercise that includes balance is great for the core. Squats work the glutes (along with the quads and hamstrings) and it also forces the abs to engage when balancing on one foot.

single leg squat

source

Clamshells: This exercise works the glute medius, which is an abductor and external rotator of the hip. You can do this with or without a band:

clamsheel with band

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Superman: works the low back and glutes

 source

Core Routines

Runners Connect

You can download a core routine from this website

Runner’s Core DVD

There are 3 levels of the McMillan Runners Core DVD

Quick Strength for Runners

This book has total body workouts but it is mostly focused on the core

 

Websites with core information and workouts

Kinetic Revolution
Tips for injury prevention, strength workouts, mobility, and much more

Strength Running

Resources including core and strength workouts, along with options to subscribe to information

Runner’s World

Runner’s World is always coming out with new core workouts and information about core strength

Competitor- Injury Prevention

Just type “core” into the search bar and you will find lots of great core workouts

 

“Healthier” Peanut Butter Chocolate Chip Cake

After all that core work, how about some cake to balance things out? I don’t know if this is really a “cake”, but I was looking to bake and use up some old bananas, so I just kind of created this recipe. I tried to keep it a little healthier by using a banana and whole wheat flour, but my husband still approved!

 

pbcake

Ingredients:

1 medium or large ripe banana

6 tablespoons melted butter

1/2 cup peanut butter

2 eggs

2 tablespoons maple syrup

1/4 cup brown sugar

2 tsp vanilla extract

1 tsp baking powder

1 cup whole wheat flour

3/4 cup chocolate chips

dash of salt, if desired

 

Directions:

Preheat oven to 350. Grease a cake pan or brownie pan.

Melt butter and mix with peanut butter. Add mashed banana, eggs, syrup, sugar, vanilla, salt (if adding) and baking powder. Combine using a mixer. Stir in flour, then chocolate chips.

Pour mixture into pan, and bake for 25-30 minutes. (Baking time may vary based on pan being used)

pbcake1 Enjoy!

 

Crock Pot Turkey Veggie Lasagna

We use our crock pot almost every Saturday, because we go to church and don’t get home until close to 7, so we are ready to eat! I had found myself making the same things over and over, so this week I decided to change it up and make lasagna.

I like using ground turkey and veggies in my lasagna, and don’t like to overdo it with cheese. Most of the amounts of ingredients were estimated, so use more of what you like and less of what you don’t!

I started by cutting up some veggies: zucchini, onion, and carrots. (I sliced the zucchini and carrots, but chopped the onion- it just depends how big or small you like the veggies to be in your lasagna!)

zucchini

choponion

carrotts

I added them to a pan and sautéed on medium for about 8 minutes.

cookveggies

I then added a whole bag of spinach, and cooked for another minute.

spinach

Meanwhile, I was also browning the ground turkey…

turkey

and boiling the lasagna noodles

noodles

When everything was ready (and noodles had cooled) I started layering the ingredients in my crock pot, beginning with a thin layer of sauce. (I used tomato-basil sauce- if you want to use something plain you can add your own seasoning to it.)

sauce

Over the sauce, I laid a few of the lasagna noodles.

layer

Then I added cheese- I used part skim ricotta, shredded mozzarella, and grated parmesan.

cheese

Over the cheese I put about 1/3rd each of the turkey and veggie mix.

veggies

I added more sauce, and continued the layers in the following order: sauce, noodles, cheese, turkey, veggies.

sauce2

I repeated the layers a total of 3 times, until I had used all the turkey and veggies. I finished it off with a last layer of noodles, some more sauce, and parmesan.

before

I cooked the lasagna on low for 6 hours, but 4 hours is enough time to get it nice and hot.

after

The last picture of the finished product was taken quickly because we were rushing to start eating:) It all kind of fell apart when it was served, but still tasted delicious!

crock pot turkey veggie lasagna

 

If you try this, let me know what you think! Enjoy!

A Cold-Fighting Smoothie Recipe

In my attempt to knock this cold out of my system as quickly as possible, I have been focusing on eating and drinking foods that will help to get me to healthy. I created a smoothie that includes lots of nutrients to combat colds and  viruses.

Fruits

Apples and strawberries- both are good sources of vitamin C and antioxidants

Orange Juice- lots of vitamin C

Vegetables

Kale, Spinach, and Beets- for Vitamin C and antioxidants

Garlic- antioxidants and boosts immunity

Ginger- boosts immunity and suppresses coughing

Yogurt

Greek yogurt with probiotics help to boost the immune system

Green Tea

High in antioxidants

coldifghtingsmoothie

Most of the fruits and vegetables I used had been frozen, so my smoothie came out cold enough. However, if your ingredients are room temperature you might want to add in some ice cubes. I also made my own iced green tea by making regular green tea in a pitcher and leaving it in the refrigerator until chilled.

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Enjoy and stay healthy!