Tag Archives: gluten free

What I Ate Wednesday – The New Normal

Hiya–happy hump day, friends!  Thankfully, this week seems to be flying by—I can’t wait for Saturday’s indoor triathlon!



This Downton Abbey hipster meme cracks me up!  Not related to this post at all, but I know some of you are obsessed with the show like me.

Anyway, I’m linking up with Jenn at Peas and Crayons today for What I Ate Wednesday (WIAW).


The blog has lacked food pictures lately, so I figured there’s no time like the present to reintroduce meal photography.  Here we go!

Pre-workout Fuel – 5:30 a.m.

Should I even say that 5:30 a.m. is a late morning for me?  Nope?  OK—moving on.


This is what I eat before every morning workout:  half of a Kashi granola bar, one cup of coffee (with almond milk), and a ton of water.  The run itself didn’t go so great–after Monday’s a.m. team run and a 45-minute p.m. spin on the indoor bike trainer, my legs were spent.  Guess that’s why you need a recovery week, right?

Breakfast – 7:30 a.m.

Standard spinach and egg white breakfast sandwich on Udi’s Gluten-Free Whole Grain Bread.


With another cup of coffee and lots of water.

Lunch – 12:40 p.m.

Spicy black bean quinoa topped with avocado, plus some carrots.


I could eat this quinoa every single day and never get sick of it!

Mid-Afternoon Snacks – 3:30 p.m.

One of my coworkers was eating something crunchy, which triggered a craving for something similar.


I snacked on some almonds to keep hunger at bay, and a little while later, I ate a vanilla Chobani.


Love this stuff!

Dinner – 7:15 p.m.

No surprise here—baked salmon with roasted veggies and sweet potatoes.


Since I meal prep on Sundays, the fish just had to bake for 20 minutes, and the sides went in the microwave.  Easy peasy.


Huzzah!  Frozen grapes for dessert!

What are some of your go-to healthy snacks?

Spicy Black Bean Quinoa

Happy Tuesday, friends!  I hope your week is off to a great start!  As promised, I have a recipe to share with you today—spicy black bean quinoa.


There’s so much to love about this recipe:  it’s healthy, nutritious, delicious, and above all, easy to prepare.  It’s a no-fuss dish that calls for less than 30 minutes in the kitchen, yet lasts the entire week.


As you can tell from the Tupperware, I’ve gotten in the habit of preparing a batch every Sunday to have on hand for weekday lunches.


Here’s a tip:  Wilt spinach in the microwave for 30 seconds and then layer the quinoa on top.  More veggies for the win!


Spicy Black Bean Quinoa

Inspired by Anne P.’s Vegan Mexican Quinoa Salad


1 cup uncooked quinoa

1 cup water

1 cup low-sodium vegetable broth

1 can black beans, drained and rinsed

1 red pepper, chopped

1 orange pepper, chopped

1 yellow pepper, chopped

1 cup salsa

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon Tabasco

pepper to taste

1 tablespoon fresh cilantro, chopped

1 ripe avocado (optional)


1.  Combine quinoa, water, and vegetable broth in a pot.  Bring to a boil, then cover, reduce to a simmer, and cook 10 to 12 minutes (until all liquid is absorbed).

2.  Let quinoa cool, then combine in a large bowl with other ingredients.

3.  Cut avocado and top portion with a few slices.

Going Aero

Hi, friends!  Happy Hump Day!  Thanks for your thoughtful comments on my past two posts.  This week year (now that it’s 2013!) has brought a lot of changes, and although I thrive off routine, I’ve enjoyed starting new adventures like training with Full Throttle Endurance and going to work.  I haven’t talked a lot about my internship yet—I need to check the company’s blogging/social media policy—but the first two days went pretty smoothly.  Even though I’m still getting used to sitting at a desk (with my freelancing writing, I take walk/errand breaks every few hours), I can tell my coworkers really love (and live) their jobs.  Next week, I’m going to an event, and I hope I can share it!  Speaking of changes, guess who now has aerobars on her bike?


This girl!

Workout #1 – FTE indoor cycling

Is it (tri)geeky to say I had a lot of fun at this morning’s 75-minute indoor spinning class?  We definitely put in work—think lots of single-leg pedaling, climbing intervals mixed with steady efforts, and two final sprints—and it was a blast!  Even though the workout began at 5:45 a.m., we filled the cycle studio (there were probably 30 triathletes in total), and everyone was upbeat and talkative, which made this positivity contagious.  It takes a special group of people to make an early morning class fun!

Workout #2 – Swimming

After stretching and foam rolling, I hit the pool with another triathlete from my training group. (She was actually the fastest runner I pegged on Monday morning, so I was looking forward to working out with her.) Thank God she swam with me—we’re supposed to complete the same workout the racing team does (the coach leaves it on a whiteboard), but I couldn’t understand anything!  OK, I knew what “P” (pull), “K” (kick), and “S” (swim) meant, but aside from those abbreviations, I had no idea about the other acronyms.  And even if I could decipher the code, I’m not exactly a seasoned swimmer, so I wouldn’t have known how to the drills anyway.  Thankfully, my teammate demonstrated each one, but I doubt I did them 100 percent correctly.  Have I mentioned how technical swimming is?


Another morning, another spinach and egg white breakfast sandwich.


I was still hungry after—I blame the swimming—so I ate a banana and a handful of almonds before running errands.


The last time I went grocery shopping, I found these brown rice tortillas. (I should write an entire post about thus—I’ve been tracking my workouts and meals in planner devoted solely to triathlon training; recently, I found that I feel better both during and after workouts when I stay away from gluten, and since these tortillas are gluten free, I decided to try them.) I had them for lunch on both Monday and Tuesday, and they tasted OK, but heating one up made a huge difference.


This pizza-like mess included spinach, turkey, and pepper jack cheese.  While waiting for the deconstructed wrap to warm up, I munched on some carrots and an apple.

OK, so who wants to get aero?


When I was home for the holidays, I grabbed coffee with MB, and one of the things we talked about was getting aerobars.  Not only would I feel more legit being in aero, but I would also ride faster and more efficiently.  And looking ahead, I’ll obviously ride in aero when I get a triathlon bike (maybe for Christmas next year, Santa?), and MB encouraged me to get become comfortable in that position sooner rather than later.  As soon as I got back to the city, I made an appointment at my local shop, and today, I had my fitting at Zen Bikes.


For about two hours, John, the owner, made adjustments (to my saddle, shoes, etc.), and one of the mechanics installed the Century Profile Design bars.  During this appointment, I also learned my measurements (75cm from my saddle to the center axel on the crankset and 41cm from my saddle to the handlebars!) and discovered my legs aren’t totally symmetrical. (I guess my left is more compact than my right?) Anyway, these tweaks will help me ride with more power and efficiency, and the aerobars will amplify these changes and put my body in a sleek, narrow position.  While John did the fitting, I spent about 10 minutes riding in aero, and I was surprised my back didn’t hurt.  Granted it was only 10 minutes, but I anticipated major back pain. (First day of field-hockey preseason, anyone?) I can’t wait for my next ride on Saturday!

Full disclosure:  I made an installation and fitting appointment at Zen Bikes last week.  I paid for the aerobars, but I received an unsolicited, complimentary fitting.  As always, all opinions expressed are my own.

What’s the most recent item of fitness, exercise, or active living clothing/gear you bought?  Did you plan it, or was it a spur-of-the-moment purchase?