2 med apple (golden delicious), cored + diced (~2 cups)
1 c. whole wheat flour + 1/2 c. all-purpose flour
2 tsp. baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 c. unsweetened applesauce
1 c. plain soymilk + 1 tbsp white vinegar
3/4 c. plain soymilk
2 tsp agave nectar
Combine wet & dry ingredients into separate bowls (excluding apples). Mix wet ingredients into the dry just until mixed. Cook on a griddle @ 200-300 F, adding 1 spoonful of apples to each pancake. Enjoy!
Adapted from Ellie Krieger
After relaxing most of Saturday morning, we packed our overnight trail bags for a quick hiking trip on the Appalachian trail to one of Roanoke's more popular views, McAfee's Knob. Our plan was to go for a quick trail run, then hike to the top of the mountain and enjoy the sunrise the next morning.
On my run, I learned that it's not such a great idea to attempt to run up mountains after killing your legs at the gym. Oh well. It was slow yet so wonderful! Post-run, we refueled, grabbed our gear and hit the trail again, this time in the opposite direction and straight up. It was a brisk trek as we were fighting off the darkness. Our backpacks were heavy (NOT the best at packing light) and well... my glutes certainly got a good workout this past weekend.
At the top, Jordan set up camp while I used our jet boil to cook dinner. Dinner was a PBJ for him (that's all he wanted), but I brought along some frozen tofu-quinoa stir fry and a packet of miso soup. I ended up combining the two for a hearty, warm and delicious soupy dinner! Afterwards, we almost immediately fell asleep (around 7:30pm... pretty early I know!) It was quite peaceful at the top of the mountain and we ended up sleeping a total of 10-11 hours!
The next morning, we woke around 6:30am and headed to the cliff to watch the sunrise. Jordan took pictures while I attempted to make coffee to enjoy with our energy balls. I decided to make the energy bars I featured in my post about quinoa earlier this week, though I made them vegan by excluding the egg and adding a little extra applesauce. I give this recipe an A++. They were delicious!!
The sunrise was incredible! Being there, up on top of the mountain and witnessing such a spectacle of God's beauty, it made me feel so small yet loved too. Adventures like this are a major reason why we decided to move back to the mountains and southwest Virginia, so I'm glad we were able to take advantage of this rare, warm weekend in January!
We returned home exhausted but happy. Yet, I still had one thing left to do before wrapping up the weekend: my scheduled long run. It was the last thing I wanted to do, but the very thing I knew I needed to do: run long on tired legs. Lucky for me, I have a husband that runs and can be coaxed into 22 slow miles with his tired wife. [Reality: we made a deal where I would see a movie with him post-run if he joined me]. Compromise suits our marriage well ;-D
Total weekend miles were around 34, with an elevation gain of ~5,000 feet. Yet in two months I'll be running the Terrapin Mountain 50k followed by the Promise Land 50k, both featuring ~7,500 feet of gain within that distance. This weekend was a good start, but I still have a long ways to go before I'm ready to conquer the mountains!
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
My Motto for 2018
2017 End of Season Wrap Up
Training Updates: 3rd Quarter 2017
Asian-Inspired Fish & Veggie Platter (The Recipe Redux)
Peace is always beautiful
Tart Cherry & Orange Sports Drink
Crew Report: Tahoe Rim 100
Dark Chocolate Peanut Butter Ice Cream
Stress Buster Trail Mix
Proud Athlete Of
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