Beef, Potato and Carrot Stew Recipe

Beef, Potato and Carrot Stew

Ingredients

1 package Ox Tail

4-5 large carrots, sliced

8 medium potatoes, chopped

green onion

salt to taste

Instructions

1. Add oxtail and carrots to soup pot

2. Just cover with water, bring to a boil

3. Lower to simmer for 3 hours

4. Peel and chop potatoes, and add to soup. Salt to taste.

5. Bring to boil. Once boiling, lower to simmer for 45 minutes-hour

6. Soup is done once meat falls from the bone

7. Add chopped green onion once served

Run for Beauty

Sometimes you run just for the feeling you get from the environment around you. You don't get feelings like that and see sites like this running inside on a treadmill.

Two words: Eff me.

This morning's trail/hill run. Two words: Eff me.

It's been a long time since I pushed myself so hard that I physically couldn't take a breath. This hill did this to me... barely half way up. Since I found this oh-so-special place at 6am this morning I'll be incorporating hill runs & hill interval training 3-4x a week. I am also putting less than 24 hours between any two runs. So yesterday I had my run at about 6pm and then this morning at 6am. I found out my approximate running times will be:
(1) 3:46pm
(2) 5:10am
(3) 3:26pm
Which means I should train with a maximum of 10-13 hours in between runs. Looking at it that way doesn't make it sound so bad. haha. Until Friday when I incorporate that damned hill again. Have a great week!

Every Day is a Chance to Change your Life

Last week was tough. I'm going to leave it at that and move on. This week is going to be great. Started the day off by waking up next to the love of my life, got to eat breakfast with him and his brother (2 over easy eggs, toast, and 2 thin slices of spam- yes I said it. SPAM.), and I got a lot done at work today. Got back to the apartment, and went for a run. AWESOME. Did a little over 5 miles and averaged 9:14 min/mile. The one thing I do need to start doing for my training is incorporating more elevation training. Most of the runs I have been doing have had little-to-none elevation change. (Make sure you notice the sweat droplets clinging to the tips of my hair. hehe.) I blame the slower times on having to wait for lights to change. I felt really, really good overall though. I think this weekend I'm going to practice at the times I'm actually running and do all 3 legs. I am now Runner #12 so these are my three legs and the distances I'll be running. I'm not worried about the distance themselves, more the elevation (as I mentioned before).

 I should know the approximate time of day I'll be going shortly. We have an awesome team captain that put together a spreadsheet that actually calculates about what time we run based on each persons expected pace. This could obviously be off based on a number of factors but it gives a decent idea of when I'll be going. I put my average as 9:30 min/mile which I hope to keep for the 5 mile runs, but I think my goal for the 2 miles is closer to 8:30-9 min/mile. This is dependent on me not stepping in a hole and falling on my night run (which has happened before and I still have a scar from), very little soreness, rest, etc.

Another thing I'm having to start thinking about is any gear I might need to purchase. What could I possibly need for a two-day running event that I'm only running a total of 12.8 miles? They have a list... pretty sure a small duffle with 3 pairs of running clothes, "shower" wipes, hat, sunscreen, snacks, and some comfy clothes to do my best to sleep in should do it. Either way, I get to go shopppping. I try to lie to myself and say that I don't have an issue when it comes to shopping but I really do love it, and once I start, I have a really hard time stopping... which is why I typically avoid it unless I'm fully prepared to spend some $$$.

These are the three legs I'll be running. I just got switched to the last runner due to the distances and my strength as a runner versus the prior person covering that spot. I would, by no means, consider myself a strong runner though. You can only do your best through right? It's kind of "stressful" to be the one that finishes off the race completely. To be the last one of the team to cross the finish line... but at the same time there's something that makes you want to train harder so that you can finish strong for your team.

That being said, I think for the next couple weeks I should average 6 miles/day at least 3 times a week, and practice doing all 3 at the approximate allotted times.

 I'm excited and I can't wait for the experience. Here's to training and following your dreams and making your goals a reality!

Personal Growth

It's been a very challenging week in terms of remaining calm and not letting the negativity of others effect me. So rather than letting my mind focus on the things being said and done that would effect my day and my feelings, I've been trying to focus on the positive and how I'm going to improve my life and the lives of those that matter most to me. One of those things is getting out and enjoying the sunshine, and staying active. Yesterday I went for two runs- one in the morning totaling 2.38 miles, and the second I took Haley, our dog, to a local Regional Shoreline where she could run freely without having to be on leash.

 I was feeling pretty good physically, and I felt focused in getting my runs in amongst the many other things on the to-do list. Haley, on the other hand, was feeling great in the beginning of her jaunt but started to die out around 1-1.5 mile mark. She only ended up making about 2.5 miles before I was forced to a walk due to her excessive panting and she started just lying in whatever shady, cool spot she could find. Lazy bum. But I guess that is all our fault for not taking out more.


I really like running at this Shoreline because it's near the water and you feel so isolated. It's just you and the water. The ocean and the water has always been a place of peace for me- the sound and the smell. There's nothing quite like it (at least that I've experienced).

Despite the personal thing's going on, I'm feeling really optimistic about where my life is heading and the decisions I'm making. I feel very empowered and independent, without feeling alone and being stubborn about resisting all help. It has taken me a while, but I'm finally getting to a point where I am okay asking for help and delegating where I need it, and having realistic goals/expectations within a reasonable timeline.

I'm working with a friend of mine who competes in running and triathlon raises as a form of both fitness and fundraising, to put together a plan for the two of us for 2015 to act as fundraising tools for Synergia. I'm really excited about what this means for the company, its mission, and my life.

We're certainly looking for more individuals who want to incorporate races and exercise into a means  for fundraising for worthwhile non-profits. Please let me know. Myself aside, we have one other confirmed individual, and 2-3 others that have shown some interest.

Above and left are the three (technically 2) workouts. To the right is what my weight would be if I ate and exercised this way everyday for 5 weeks. 

Now here's the issue with focusing on weight- unless you're completely overweight it's completely unreasonable and unless you have a very firm grasp on yourself when it comes to not letting these numbers get to you, shouldn't be the main focus. It's incredibly important to remember that ultimately it's about how you feel, how efficiently your body moves and processes, and how you feel that you look. If you think you look and feel your best at 170 lbs then that's your weight. Your weight should be a side note- and not the deciding factor of your happiness. This is definitely something that I'm constantly struggling with, and is the exact reason why I don't allow myself to consistently step on a scale.

So, I guess there are two positive things that I have learned this week:

(1) "Be the Change you Wish to see in the World." has never been more true, and that includes how you respond to things and what you choose to let "consume" you.

(2) It's all about you feel about yourself, and how the people around you make you feel

We are what we repeatedly do.

"We are what we repeatedly do." - Aristotle

Awesome run today! It was supposed to be a rest day but I had a really strong urge to run. I was tired and couldn't stop yawning at the end of work, but the closer I got to the apartment the more I wanted to "just go." That's when I know it's starting to become a habit, and I will really start seeing results- both aesthetically and in my running performance.

I did a little bit of research on how long it takes for something to turn into a habit, and I found that each one mentioned the common believe that the answer is 21 days. That's it. 21 days of doing the same thing and it will become a habit. Kind of strange that anyone, or anything for that matter, would give such a firm number that is meant to stand for every single person. Shouldn't we through in "an average of 21" or a "minimum of 21" days? As it turns out, I found an umber of articles that mentioned that "21 days" had become somewhat of a myth when a plastic surgeon by the name of Maxwell Maltz published a paper stating that "it took a minimum of 21 days" for his patients and himself to accept certain changes and to make certain actions into habits. Over time, the public took out the word "minimum" and it became exactly what most believe now: 21 days. Each of the articles also quoted from a 2009 publishing of the European Journal of Social Psychology  that it takes anywhere from "81 to 254 days" dependent on the person and the habit that is trying to be formed. That's a pretty wide range. Another article I came across mentioned some of their own research where their average was 66 days, and while there was no correlation to the sex of the person, consistency was key. Individuals that were not consistent with the activity were not successful in creating a habit, but those that did so methodically each day showed significant improvement with the task becoming easier to complete without thought or without having to make the specific effort to complete.

What's my point? No I'm not saying that my running has turned into a habit. I would be fooling myself if I was. When I take 2 days off now, the last thing I want to do is go for a run on the third day. What I am saying is that it's getting easier, and today was the first sign of that. I actually wanted to go, I didn't think about how hard it was during the run, and I didn't have "I can't wait until this is over" running (no pun intended) over and over in my head the entire time.

As you're starting to implement exercise, healthy eating, or a new habit into your life, try to pay specific attention to how you feel each time you're about to start it. Do you still fight yourself in whether to do it or not? Do you look forward to it? Do you get excited about the opportunity? Does it feel like it's a part of your every day activities? Are you making excuses so you don't have to do it? Know that it could take a while for it to become a habit for you. Don't rush it, or start self-sabotaging yourself into thinking that it's a waste of time because it's taking longer to latch on than you had hoped. Keep at it. You'll get there.

Ohhhh Spana-spanako-spanakopita!

That's right. Span-a-ko-pita. Once you get used to the name it IS possible to say it three-times fast. For those of you that are unfamiliar with this, it is essentially a Greek spinach pie. I've tried it a few times from a few different places and decided I would give making it myself a shot. While it wasn't perfect, nor compare with each of the places I had originally tried it at, it still tasted pretty good and I was glad it didn't end up in the bottom of the kitchen trash can. First time around I thought it would be a good idea to try out a recipe I found online.

Ingredients
1 bunch green onion
1 large onion
2-3 cloves garlic
2 lb. spinach
1/2 cup fresh parsley
2 eggs, lightly beaten
1/2 cup Ricotta cheese
1 cup crumbled feta cheese
8 sheets philo dough
1/4 cup olive oil

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly oil a 9x9 inch square baking pan.
2. Heat 3 tablespoons olive oil in a large skillet* over medium heat. Meanwhile, chop green onion, onion, garlic.

1. 
   
2. 
   

 3. Be sure to thoroughly rinse spinach. 

** I double rinse mine to make sure I get all of the dirt out.

1. 4. Add rinsed spinach to saute pan and cook down. Once mixture is cooked down, remove from heat and let cool.
2. 
   
3. * Make sure this really is a large skillet. 2 lbs is a lot of spinach, and it took much longer than planned to get it to cook down. I had to cook mine in 3-4 batches. This also creates a lot of water I would recommend draining some of the liquid as you go.

5.  In a medium bowl, mix together eggs, ricotta, and feta. Stir in spinach mixture*. 

 

* This really does need to be cooled. I made the mistake of mixing the hot spinach mixture with the cheese mixture and not only did it cause a significantly larger amount of liquid because of the ricotta, but it also made the overall mixture more damp.

6. Lay 1 sheet of phyllo dough in prepared baking pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, brush with olive oil, and repeat process with two more sheets of phyllo. The sheets will overlap the pan. 

7.  Spread spinach and cheese mixture into pan and fold overhanging dough over filling. Brush with oil, then layer remaining 4 sheets of phyllo dough, brushing each with oil. Tuck overhanging dough into pan to seal filling.

4. Bake in preheated oven for 30 to 40 minutes, until golden brown. Cut into squares and serve while hot.

I baked mine for 45 minutes and I would probably either bake it a little bit longer to make the dough more golden and crispy, or brush the very top layer with egg (or slightly more oil) so that it would turn that nice, golden color. 

Personal Discovery

 5.75 mile run Sunday. I was awful at it, but I finished. It feels good to know that I could finish it. Granted I did do a little walking, baby steps I guess (no pun intended).  As hard as a run is, there’s nothing like feeling the sun on your back and to know at the end of the day that you challenged yourself. Where I'm at so far with the training: 

So I have to admit something. I’m having trouble deciding how deep to go with this blog. How much to reveal about me personally, and how far from fitness and health I should go. I think that’s another challenge with starting a blog- how much do you reveal and how true do you stay to who you are? One thing I have learned over the years with my writing is that it’s always better the more personal I get. When I’m “real” about myself, what I want, and who I am, it can be felt in every word.

I guess I just answered my own question: more of me in my writing of these entries. The next question: where do I start? Do I start with my mental struggles with body image? What it means to me to compete? How badly I want to be accepted and looked up to, but want so desperately to be an individual and feel so apart from everyone else in my life? How does this all tie into my fitness and health ventures? How are all of my choices and training helping me discover more about myself and helping me grow as an individual?

A few things to think about before the next time… I watched Divergent last night (again). It has become one of my new favorite movies. It isn't a great movie, and the acting isn't anything phenomenal, but I feel like I can really relate to the main character. It's somewhat hard to explain but I will try in another entry. Had trouble sleeping last night. Started waking up at 2am and couldn't fall back to sleep until 330am. Ended up oversleeping once I did- got up at 530-545 and only had time to make a smoothie for breakfast, get my things together and do a quick 30 minute walk.

It’s going to be a long day but I’m looking forward to the challenge and how all of it is helping me get one step closer to the type of lifestyle I want to live.

"You must be the change you wish to see in the world."

It's all about clarity of vision and steadfast resolve

Had an incredibly productive day today. I may have turned off my alarm twice and got out of bed almost an hour and a half after I had planned, but absolutely killed it at work today and got in a decent run. On a non-fitness related topic... I recently started a new job. I'm going into my second month and since I got back from vacation things have picked up triple-fold. There's been talk from several coworkers that my predecessor roamed the hallways when he was there just talking to everyone and saying how he didn't have enough to do and that it wasn't a full-time job. Without getting mean about it, I'm just going to say, "bs." I have a ton of projects on my plate including:

- Two store grand openings (getting quotes from vendors & actually implementing)
- Designing all of the collateral for those grand openings
- Making sure everything is set for announcing the Outlet grand opening
- Fundraise and design collateral for our 2014 Gala
- Calitopia event next weekend in Berkeley (that was supposed to have been completely finished by the afore-mentioned predecessor)
- Implementing two new social media outlets including all of the photography- which I'll start visiting all of the stores next week to start photographing product (and finally putting my first college degree to use)

I'm stupid excited that I have all of this going on and that I will be able to say I help implement all of it. And now to the fitness side of things... I actually got the GPS for the MyFitnessPal app to work and as soon as I noticed that I threw on some shoes and went for my run. It was hot and I was tired and hungry, but what else is new? I had to make a few side streets to hit my full 4 mile distance, but I finished and I'm feeling good. I'm just glad I didn't get lost like I typically do. The training plan so far:

I'm by no means perfect and I refuse to make excuses for missing runs by calling them "reasons." But they would be exactly what they would sound like- excuses. There really is no excuse for laziness, and that's what I was on those days. Was I tired? Yes. Was I most likely busy through the day? Probably. Who isn't though? If any single, successful woman can be a mom, a business woman, and stay fit then I can manage a full time job, working a couple hours on the business I'm trying to start, and get in an hour of exercise. 

I only have 5 weeks until the race and I don't think this particular plan is ramping up quick enough so I'm adding an extra mile to each day. Following the plan I would only get up to a 9-mile day, but I need to make sure that I can do 3, 4, and 8, in less than 48 hours. I'm making sure I lift light and I am incorporating a lot more stretching, core work, and accessory exercises. I'm going to slowly start integrating videos and photos of the movements into here. One thing I really need to work on is having a reason behind each of the movements and exercises I do. What I mean by that is if I'm training for a triathlon or a marathon or (for the sake of something completely different) a powerlifting meet, there needs to be a reason behind putting in the effort to do each and every exercise. I'm training for a running event so it makes no sense for me to do heavy weightlifting. It's counter productive and, in a way, a waste of time. That is a lot more detailed and takes a lot more thought than most people care to put into their exercise or training plan, but if it can be done, the results will come more quickly and the time you spend will be significantly more effective.

 

Overall, a decent result. Not fast by any means, but a full 4-miles, a few u-turns, some new neighborhoods, and got some sun all at the same time. It took me almost 15 minutes after I got back to the apartment to stop sweating, but then thoroughly enjoyed a shower and a Trader Joe's Mexicali salad.

 Time to relax for the rest of the night? I don't think so. At the coffee shop across the street writing this, then doing some work on the Synergia blog and schedule a few updates on the website and social media, run to the grocery store, and meal prep for tomorrow.

What keeps me going after already having a 14-hour day? A clear vision of what it is I am trying to accomplish, and constantly reminding myself of why I am so hard on myself. My goals within the next year:

1. Become a sponsored athlete
2. Promotion to a Director position at work
3. Have a fully functional Synergia mobile app
4. Use fitness events as a significant fundraising tool for Synergia

"You must be the change you wish to see in the world."

Sunday Funday... oops, just saw I never published this.

As seen in the previous post, it's been a pretty laid back day.

Nom Nom's include:

Breakfast
Venti Starbucks Non-fat Cinnamon Dolche Latte (Not what I ordered by still tasty)
Egg Croissant Sandwich

Lunch
Leftover Thai (NOM NOM NOM) We shared what you see in the picture below. Sooooo delicious.