Good morning!
A big thank-you for your support with my new Liberate Glo Bar launch last night. We sold out! I will be letting you know when more will hit the shopping cart.
I could not believe it but my body bounced back so quickly from my half marathon on Sunday. You might remember my second half marathon when following the race, I took 2 weeks off exercise because I just felt worn out. Well, this 3rd race was much different. I felt so good yesterday, I was actually craving a bike ride. I did just over 7 miles– with hills- and the legs felt fine. My blister is still very raw, but luckily the motion of cycling didn’t push on the blister and make it hurt.
Here is what I did post-race
- Iced sore spots on drive home
- Had a high protein Renew Glo Bar on drive home (I always eat within 60 mins of intense exercise)
- Ice bath as soon as I got home (approx 1 hour following race), for about 10 minutes or so.
- I napped for 45 minutes Sunday
- Got a full 8 hours of sleep Sunday night
- I iced sore spots about 4 times Sunday and Monday, off and on
- Ice bath first thing Monday morning upon waking
- I stretched twice on Sunday and once on Monday for just a few minutes each time
- I went for a very slow walk with Eric Monday night (20 mins)
- Lots of healthy food!!
- I was active on my feet with work and I think this improved blood flow to muscles
I was never one to ice my sore muscles, but after my experience with this race, I am definitely going to add icing to my repertoire. It seems to really help. For how to ice SAFELY see this article. It is a very important read before icing!
This morning I dove into some chocolate banana soft serve vegan overnight oats…
For my video demo on how to make these delicious breakfast parfaits, see here. I am hoping to do demo videos of all of my favourite and most popular recipes. I just need to go through my crazy long recipe page! Any suggestions on what recipe I should do a video of next?
The only thing I changed in this batch was that I added a heaping tablespoon of cocoa powder while making the banana soft serve. It turned into a chocolaty dream! I can’t decide what I like better- banana soft serve with carob powder or cocoa powder! They are both amazing.
I also meant to mention last week that I started making TRIPLE batches of the vegan overnight oats to save a bit of time at night.
Triple batch of Vegan Overnight Oats
- 1 heaping cup regular oats
- 2.5 cups almond milk
- 3 heaping tbsp chia seeds
- 1 tsp pure vanilla extract
- 1/4 cup of Amazing Grass Chocolate Amazing Meal Powder
Directions: Whisk all ingredients together and place in fridge. Good for 3 mornings! Note, you can also make a triple batch of 1/2 cup oat servings, by using 1.5 cups oats, 3 and 1/4 cups milk, 3 tbsp chia seeds, 1 tsp vanilla, and 1/4 cup protein powder. It just depends on what serving size you prefer! Sometimes I make my VOO with 1/2 cup and sometimes with 1/3 cups, it just depends on how hungry I am and also what toppings I will be adding on.
If you look closely you can see a layer of Nature’s Path Rice Crisp near the bottom!
With Cacao nibs to crunch on.
Health News Round Up:
It’s that time again for some of my favourite health articles from the past week. Oh, and I also threw in a couple things that made me giggle (see humour). Laughing is healthy, right?
- 3 Misconceptions about meditation and why I might try it again –Huffington Post
- Toronto Residents check out FREE YOGA sessions over at King West Fitness! – King West Fitness
- How exactly does the 10% rule work? – Fit Sugar
- Delicious new reader green monster recipes are up! – Green Monster Movement
- Fibre: It doesn’t just bulk your stool – Huffington Post
- How to stay safe when cycling – Globe and Mail
- A recipe I’m dying to make: Homemade almond milk – Thatsfit.ca
- Do you have one of these 4 addictions? – Huffington Post
- BPA: It’s not just in plastics – Daily Spark
- Dr. Oz’s B.E.A.C.H. plan – Thatsfit.com
- Would you like to share your weight loss journey? – Thatsfit.com
- Humour: What your email address says about you – The Oatmeal
- Humour: Do you like saying EPIC? This comic is for you! – The Dog House Diaries
Spottings:
- Vegan egg white spotting
- Homemade Chocolate covered raisins
- Banana Soft Serve Vegan Overnight Oats and again here and here!
- Nut Butter crusted fries and here
- In A Jiffy Spelt Veggie Burgers
- Vegan Overnight Oats
- Cheezy Savoury Oats
See you this afternoon for a very unique 1,000 words post. Hint: It involves me drawing a comic. Oh yes.
Have a great hump-day!
I have those wine glasses, but sadly I think I’m down to 3, one got broken, so be careful-they’re delicate!
ok, seriously i thought i was in love with your VOO photos before, but this morning takes the cake. HOLY DELICIOUSNESS in a glass!
I love the Health News Roundup. Thank you for going to the effort!
I loved your tutorial video! I’m definitely going to make some now that I know how :)
Thanks for posting the article on icing! This will definitely be useful. I’m glad that you had such a great recovery :D
Mmmmmm chocolate for breakfast! I am so in!
I never knew icing was so important! I always sort of wince when I hear the words “ice bath”. How do you get iced water? Surely ice cubes aren’t enough?!
I’m glad you recovered well! :)
Wei-Wei
Yup just dump some ice into the bath…I keep the temp around 60F…it doesn’t even have to be toooo cold (actually it shouldnt for safety purposes!)….the ice melts quickly, but it still benefits your muscles a lot.
Chocolate, chocolatey goodness! Yum!
i don’t even like bananas but that looks delicious!
Thanks for the link. The savory oats may be making another appearance sometime today!
That almond milk recipe is a good idea, but it’s done in a really silly way. It takes me less than 10 minutes to make milk, not 30. Just put 1 cup of soaked (you must soak all nuts/seeds) in the blender with 4 cups of water and a dash of salt and then pour into a paint strainer bag (yes a paint strainer bag) over a container. Squeeze the milk and then discard or save the pulp. That’s it. Usually setup + process + cleanup takes me about 8 minutes!
wow that seems much easier. do you use any sweetener?
None. You can if you want, but I like a neutral almond milk that I can sweeten later or use in savory applications too. I don’t even use salt.
Sesame seeds, sunflower seeds, pumpkin seeds, and macadamia nuts also make very good milk.
Oh my…those overnight oats are just….amazing.
Congrats on selling out of Glo Bars! That’s fabulous!
Good for you for recovering so quickly. You took care of yourself and it shows. Sounds like you were also no worse for the wear of enjoying yourself at the wedding Saturday night. You showed a great example of balance – kudos!!
Whoa, whoa, whoa. That overnight oats parfait looks insanely good. I switched it up this morning and had granola and yogurt and now I’m really craving my oats!
Thanks for the link love! :D Those burgers rocked and I totally shared the leftover ones with my buds on our Memorial Day climbing trip and they liked them too!
I can’t wait to get home and buy everything for the chocolate overnight oats. Until then I’m trying to not buy anything new. boo.
Better late than never, but congrats on your 1/2!! I read the update, but was too busy to comment. Amazing job!! Thanks for the link on icing – I haven’t done it yet, but good to know that there are some precautions to be taken.
You VOO w/banana soft serve always look so decadent and delicious that my mouth waters, haha!! my favorite chocolate mix in is Amazing Grass Greens Super Food Cacao Infusion! (lol, that was a mouthful!)
Icing is super good but I’m terribly out of the habit of doing it. I’m inspired though! I’ll definitely give it a whirl after my next long run which might be a while since I’m so pregnant. haha
The pictures of you completing your race brought tears to my eyes…what a wonderful accomplishment! And to have your supportive hubby there the whole time. I hope to do the same thing someday. Great job!!
aww thank you! xo