The Berlin Diaries: Week 7

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Seventh week of my Berlin Diaries. Enjoy! July 6th (W7/D1): 8 easy miles by myself with a speedy 6:50 last mile :)  #theberlindiaries #berlinmarathon

July 7th (W7/D2): Track workout: 6 x 800m. I was really happy to cut back the pace from 3:10 to 3:04 despite heat and humidity at 6:30am and some shin pain during the last 2 repeats. Fitness is coming along. #theberlindiaries #berlinmarathon

July 8th (W7/D3): Rest day after doing 47 miles in 5 days and two good quality workouts! #theberlindiaries #berlinmarathon

July 9th (W7/D4): 6 miles tempo plus 4 x 400 at 5k pace. Ooof, still hot and humid and the tempo run didn't work out as planned. I'm glad I can still hit 90 second and below 400s afterwards. #theberlindiaries #berlinmarathon

July 10th (W7/D5): Easy recovery 8 miles with Zola and we recorded a little InstaVideo. Check it out at www.instagram.com/chittawellness #theberlindiaries #berlinmarathon

July 11th (W7/D6): When an easy run is in the double digit category, you know the mileage is going up, up, up. 10 hot miles for Saturday. And sprinkler fun afterwards! #theberlindiaries #berlinmarathon

July 12th (W7/D7): 12 mile long run with a dose of patience built in... 8 miles moderate pace and then two miles at 6:52. For some reason those miles are so much harder than at the beginning of a workout. Proud that I mangaed to hit that pace. #theberlindiaries #berlinmarathon

The Berlin Diaries: Week 5

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Fifth week of my Berlin Diaries. Enjoy! June 22nd (W5/D1): New week and a double digit run as an easy run... Definitely takes some getting used to. But got it done! #theberlindiaries #berlinmarathon

June 23rd (W4/D2): Easy 8 rounds out 52 miles in 6 days... not too shabby #theberlindiaries #berlinmarathon

June 24th (W4/D3): Rest Day :) #theberlindiaries #berlinmarathon

June 25th (W4/D4): Mile repeats at goal marathon pace of sub-3... didn't quite hit them as hoped but the effort was honest. #theberlindiaries #berlinmarathon

June 26th (W4/D5): Easy recovery run with Zola but I have to say fitting in 8 miles before work is hard. #theberlindiaries #berlinmarathon

June 27th (W4/D6): And another easy 8. Had someone told me a few months ago that I would be running 8 milers for my easy days I would have laughed... finished up with strides. Do your strides! #theberlindiaries #berlinmarathon

June 28th (W4/D7): 12 mile long run with a fast 9th and 10th mile at 7:09 and 6:53. Whoop! #theberlindiaries #berlinmarathon

The Berlin Diaries: Week 3

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Third week of my Berlin Diaries. Enjoy! June 8th (W3/D1): New week and a harder progression run awaits on Thursday. I still get nervous before harder workouts when I'm not sure that I will be able to hit the goal paces. Wish me luck! #theberlindiaries #berlinmarathon

June 9th (W3/D2): Oof, I thought waiting until almost 6pm would give me cooler temperatures. But it was still 84 F and my stomach didn't cooperate. Shoutout to the nice ladies at Soulcycle Willliamsburg for letting me use their bathroom!! Nicest staff ever :) #theberlindiaries #berlinmarathon

June 10th (W3/D3): Rest Day :) #theberlindiaries #berlinmarathon

June 11th (W3/D4): First progression run of the segment. And it didn't go as planned whatsoever. First 3 miles of 6 I stayed close to the pace I was looking for and then sloooowly died... I was so disappointed but managed to shake it off after a few hours. It's all a progress. #theberlindiaries #berlinmarathon

June 12th (W3/D5): Easy recovery run with Zola despite the bloody humidity. #theberlindiaries #berlinmarathon

June 13th (W3/D6): Another six mile run with Zola. I've come to really enjoy our time early in the morning. She gets me excited with her happiness for running. #theberlindiaries #berlinmarathon

June 14th (W3/D7): First 12 miler run of the segment, woohoo. Took some adjusting to the heat, still but had a few miles in the low 7 paces in there. Whoop, so good to run with a friend. #theberlindiaries #berlinmarathon

Athletes Corner: Julia Webb (runner, mother, wife, coach)

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I am very pleased to present a second person in my series of inspiring women. Julia Webb wears many hats, she is an accomplished runner, mother to Joanie, wife to Alan Webb (American record holder in the mile), and running coach. I first saw her pictures with hilarious captions on there Instagram account (@runteamwebb) and then read her blog posts on her website which center on topics such as exercise, nutrition, pregnancy and much more. I love how sincere Julia describes the ups and downs of being an active mom, before, during and post pregnancy. In the interview below, you can read more in-depth what her thoughts are on making time for exercise, fueling during pregnancy, scheduling a busy day and keeping motivation high even on days that feel 'off'. After speaking to Jessica in the last interviews, Julia is another example of how amazingly women deal with the added responsibilities of motherhood and how the physical demands of pregnancy can sometimes make you a stronger athlete postpartum. Thank you, Julia! 

How did you become a runner and what is your favorite distance?

I started running as a last resort to participating in a sport as a senior in high school. I never thought i’d ever become a “runner” as I saw it as boring, unathletic and something my mom likes to do. (she was never competitive, but always jogging throughout my childhood- my dad the stud basketball player and good at any sport he tried was my role model). My first “race” my mom successfully convinced me to run in was a local 5K the weekend before school started in fall 2000. Wearing a baggy sweatshirt, basketball shoes and no warm up, I got 2nd (21:15) to a coach who asked who I ran for. I explained this might have been my first 3 miles ever run in a row. My previous training was all geared toward basketball - lots of time on the court, regular time in the weight room and the occasional mile on the treadmill or around the school block to warm up for my lift. I had a miserable experience my sophomore and junior years playing basketball -despite my love for the sport and strong dedication, I had some major clashing with the coaches and lacked the power to be on our starting line up. We were a powerhouse but I didn’t have what it took, along with my lack of confidence, spiralling me into depression. I decided to quit before senior year but was desperately seeking a new athletic opportunity.

After the race, I decided to show up for cross country practice. My first day I was amazed at how fun and easy the 5 mile run went by. A few weeks later at my first race, I put all my frustration from my basketball days into that competition, proving that I was good at something and gutted out a 7th place finish at a big invite. In complete agony, dying the final straight when everyone was kicking it in.. I ran a 15:40 4K time, beating my teammates by over 2 minutes. I found my sport. Something I was good at. I had never experienced anything to that degree, the nerves, pushing through the pain, being in complete control of my result. All I had to do was run hard and get from start to finish and the post-race high made it all worth the mid-race struggle. Not only the races, but the miles our team put into practice was the highlight of my day. From there I went on to run in college and have never lost my passion for the sport 15 years later. My favorite distance remains the 3000m steeplechase on the track. I love that its not as brutally long as a 5K on the track, but just 10 minutes of grinding and pain. The barriers add another challenge that favour my long legs and remind me of cross country, my second favourite event. I was fortunate to run it my freshman year (at UW-La Crosse)and with some great guidance in early steeple drill training, I was able to place 3rd at the national meet with a PR of 10:50. I finished 1st and 3rd, three more times at NCAAs and ended my college career with a 10:22 PR. Post collegiately I’ve run at three USATF Outdoor Championships (including a top 10 finish), a PR of 9:55 set when my daughter was 10 months old. I can’t wait to race it again, with my goal being- get on the 2016 Olympic Trials starting line with a 9 month old (currently pregnant).

Julia Alan Webb
Julia Alan Webb

You race quite a bit and not even a pregnancy (or two) can stop you? What is special about racing vs “just running to stay fit"?

I am addicted to racing! Some people like to go out with friends, others go out and dance... I get my high from racing! You can’t duplicate the energy and adrenaline the race environment provides. No matter what stage of fitness I am in (or condition - as in being pregnant), I don’t shy away from opportunities. I love testing to see where I’m at, using a competitive setting to push me to get the best out of myself. If I just ran to stay fit, I would definitely get bored fast. I need to mix up my training every 2-3 days with some form of speedwork. If I’m not sore a couple times a week, I better have a good reason! While I’m at it, why not reap the rewards of your fitness by doing a race.

You are also a mother, wife and coach. Could you walk us through a day in the life?

There are two versions of what’s normal in my current life - when my husband Alan is traveling and when he is home. It can be as much as 50/50 being a single mom (although, we try to travel some too when convenient). Currently I’m in the middle of a 6 week stretch when Alan is overseas training and competing in triathlon. Here’s a normal week day - 6:00 wake up , light breakfast, check emails, etc 6:45 2.5 year old Joanie yells “I up! I up! I up!” - the only baby phrase she has not dropped out of habit from when she first learned to talk 7:30 drop off Joanie at her “school” - 3 days a week has part time care 7:45 - Run / follow up w/ core/strength 2-3x a week. Once during weekday do quality workout. 9:00-12:15 - follow up emails, coaching, etc… and eat :) 12:30 - pick up Joanie 1:00-3:00 naps for Joanie, I usually crash for an hour (only have been since pregnancy started, since 2nd trimester just began, feeling less the need for the nap!). Clean house, chores, more time on computer 3:30 snacks w/ Joanie and play or grocery shop- lately been swimming in our pool every afternoon, core/yoga session w/ Joanie if i skipped in AM. 5:30 cook dinner, eat 7:30 start bedtime routine for Joanie (bath, stories, jump around and sing) 8:30 - bed time for Joanie 8:45 - catch ⅙ of a movie I’ve started on netflix, call Alan 9:30 - bedtime

On days she is at home, I will either run with Joanie in the stroller, head to the gym for the treadmill/bike/pool (and utilize their childcare) or occasionally get up before dawn while its cool to run 1000m loops around our gated apartment complex with her monitor audible outside our apartment. If she wakes up mid-run, will let her watch a show in her crib while i finish up or drag the stroller out.

Julia Webb planking
Julia Webb planking

You choose to keep a running and fitness regimen that puts many of us to shame. How do you (re)fuel and do you use nutritional supplements?

I definitely take advantage of eating lots of calories! Especially during pregnancy, I feel like I can burn through anything, but have to be careful not to have a massive meal at once or I get severe indigestion. So my go-to strategy has been to have something light before an early morning run (lately just started trying the product UCAN - a form of carbs/energy that should sustain me through a run - but typically I am starving 20 minutes in if that’s all I used, so have been adding a half energy bar = favorite is regular old Powerbar vanilla/chocolate or a GU as well). I always have a little coffee pre-run (no more than a shot worth of espresso now that I’m pregnant). Since its so warm here in Arizona, I have been running w a water bottle/sometimes with NUUN added, carry it a mile into the run, drop it in the bushes to access at some point. I can’t stand having a water belt. I stash candy or GU in my shorts for any carb needing emergencies :)

Post run hydration is key with an immediate source of carbs/light protein. (apple and rest of my energy bar for example) to tie me over while I make breakfast.

Breakfast - my favorite meal of the day - usually a massive bowl of oatmeal made with milk, with berries, bananas and nut butter added as a dipping sauce. Lunch - varies (and have food on my mind w/ different cravings all the time being pregnant) - fruit, either sandwich, salad, chips ; or pasta/salad or burrito ... Snack - fruit, dark chocolate, nuts or small bar Dinner - varies - tons of veggies, more fruit, rice/pasta/potato base and meat - (beef, chicken, fish, pork…) - typically take my prenatal or Proferrin iron supplement. Favorite cusine - thai food!!! Snack - cereal w/ milk

Julia Webb Nike Track
Julia Webb Nike Track

If you don’t mind me asking, how much weight did you gain in your first pregnancy and what was it like during and then getting back in shape?

Initially in my pregnancy I gained a good 8 lbs my first trimester and up to a total of 25 lbs by the end of my second (started at same weight I was before second pregnancy). However, due to severe indigestion and extreme discomfort when I ate to any level of fullness, I gained 0 lbs during my 3rd trimester. Obviously the baby continued to grow, but I must have lost some body fat. She weighed 7 lbs, 15 oz, completely healthy, although my midwife had me checked a few times because I was “measuring small”. Getting back in shape postpartum was not much of an issue. When Joanie was one month old I was back to looking “normal” for me. I held onto 10 pounds for at least 2.5 months, but then I went through a very stressfu l cross country moving experience, and baby Joanie picked up some severe collic which made my life very difficult w/ lack of sleep and digestion issues-- from month 3-6 I dropped an additional 18 lbs (was at lightest post high school weight ever- while continuing to breast feed) - all due to stress. I was also very frustrated with a debilitating hip injury I sustained during the beginning of my 2nd trimester, still not healed and it had been going on for over 9 months, where I was unable to run without pain. I realized how unhealthy my weight was after friends began to comment, and got myself back into eating more and thankfully got some support in helping Joanie out. I got back to my former go-to race weight of 125lbs. By 6 months, with some physical therapy I was able to run painfree and got back into fitness very fast with the help of my coach. Only 3 months in of regular run training and intense workouts, I was back to PR shape, only to eventually be even better - with a  more relaxed race day attitude, an even greater level of toughness my natural childbird experience taught me, elevated blood levels from the pregnancy. So, during my 8th season competiting at in the steeplechase, I dropped 20 seconds off my PR and also a good 10 seconds with only one attempt at the 1500m.

Julia Webb pregnant
Julia Webb pregnant

Do you work out with a team or coach? If not how do you stay motivated day in and day out?

Currently I am living in Arizona due to my husband’s triathlon training group, so at the moment I have been doing 90% of my runs/workouts solo. I don’t mind that I have complete control of what I’m doing now that I’m pregnant - so I can really read my body and not be tempted to go too hard to keep up with someone. In Beaverton, Oregon (our home), I typically meet up with teammates/friends at least 3-4 times a week, typically at Nike headquarters right by my house. Two of those sessions include hard workouts. I run for Bowerman Track Club and work part time as a run coach at Nike campus Sports Center when I’m back in Oregon. If it wasn’t for my teammates (Kristen Rohde, Karlee Coffee, Anna Connor) and my coach Jon Marcus - I would NEVER be able to reach my potential and push myself to the degree that I do during these sessions. I have been trying to really grasp the concept of recovery and backing off big time on my easy days. If I’m not fully rested going into harder sessions, I will be dropped in an instant. My motivation rarely ever wanes, I love being an athlete and constantly testing my limits, with my only desire to reach a higher level so I can justify living my life the way I do :) My husband is the true professional athlete in the family, so I always ensure that my needs are second to support him first. Until I have the opportunity to make any money in the sport, I will continue to see it as a hobby.

What physical activities do you do on *gasp* rest days?

Typically reserve the rest days for spending energy in the sun or playing with Joanie. I definitely try to move around on those days so I don’t feel like I’m missing out. The worst thing to do is sit inside all day if you’re “resting”. I try to pretend I’m a normal mom who doesn’t like working out. I try to remember to save the energy for the next day. Typically I take a full day off every 2-3 weeks. Getting a massage is also a great way to splurge on a day off.

What is your favourite indulgence (food or other things)?

Running :) obviously.. but outside of that, I LOVE coffee. Thankfully with pregnancy and living in a hot dry climate, my cravings have dramatically dropped, but still look forward to a daily cup of pour-over or coffee shop Americano. With pregnancy I’ll make a full strength cup but rarely drink more than 6 oz of it.

Have you had to overcome (running related) injuries? How did you do it?

Yes. Aside from a month long hip injury I sustained during over-stretching in a yoga pose during track season in college, I have had one serious injury to date and it was during my last pregnancy. It was probably one of the toughest things mentally I’ve had to deal with. I was running some pretty quick workouts feeling very strong and getting respectable race times in my first trimester of pregnancy #1 until I started noticing my right hip started aching right when my belly first started growing. I ignored it, thinking “I get aches and pains all the time, but this couldn’t be anything serious”. Ignoring it and running through it proved to be a terrible decision. Despite stopping all run activity, the pain worsened as the pregnancy went on. It took 6 full months postpartum to be pain free. I got all kinds of wrong answers during pregnancy, with doctors suspecting a stress fracture, etc.. I only realized post pregnancy it had to be a ligament or possibly a labral tear in my hip. Back in Portland after 3 months of no successful healing, I got exercises from my coach and saw a local physical therapy place for rehab and eventually it cleared up as I resumed training.

What advice would you give someone who is a running novice or looking to get fit later in life and particularly if they are mothers with a set of responsibilities, tight schedules etc.?

Create a time to workout in your calendar. No excuses as if you have to attend, block out the hour each day! My saving grace has been joining a gym with a childcare option. I have up to 2 hours to workout/shower for a very reasonable rate. Get support from your spouse, and if they are gone, find other moms who could possibly swap care to workout. Get a jogging stroller! Also another savior and offering me complete freedom to workout when I am without my husband. Starting as early as 3 weeks you can run with your baby (forward facing attachment) and weather conditions don’t apply (I’ve ran in torrential downpours - with Joanie nice and cozy under the rain cover, to negative temperatures (bundled up nice and cozy again!) . There are no excuses. If you work full time, run during your lunch hour or get up an hour earlier to fit it in first thing in morning (with coffee ready to be made, clothes laid out). Find a local running group that meets regularly to find same-level training partners and new workout friends. Sign up for a race to keep you motivated in training!

Julia Webb Alexi Pappas
Julia Webb Alexi Pappas

How would you describe the emotional benefits of running, given that it is a sport that comes with a lot of highs and lows over time…

Aside from my year long injury, I have experienced much more of the upside on emotional benefits! Yes there are days which turn into complete disappointments, you just feel plain terrible, or go through a funk where you don’t want to get out there or complete the workout. But I always try to push through those bad times, knowing they will all be worth it. In my first trimester just recently, I felt absolutely terrible on most “easy runs”, especially if I didn’t get out when it was under 70 degrees in the desert sun . I would frequently look at the side of the trail and think, "wow that looks like a great place to lay down" and just have runs when I couldn’t wait to finish. But each of those runs, when I did finish, I would be so thankful I got it done, because my trusty runners high would set in, and make me feel I could take on anything the rest of the day (with a nap of course!). I am so thankful for this sport, but try to keep my perspective that it is a gift and can easily be taken away. I try not to get carried away in making it my all, and see my faith in God, family and overall health as #1.

Quick questions:

Athlete crush? Alan Webb - up and coming triathlete… American record holder in the mile ;)

Trail or Road? Trail! Have never done an official trail race, on my to-do list

Long runs or Speed Work? A combo of both - get the best of both worlds - I rarely do straight up long runs. Often my weekend long run is part of a grinding interval session!

Garmin or carefree? I have only run with a Garmin once during Hood to Coast and got made fun of by my old school coach. I prefer coaching athletes with a Garmin though, so i have a better sense of measure.

Solo or with company? With company!! I really miss my Oregon training partners !!

Why I'm celebrating Thanksgiving on the beach (early)...

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My birthday usually falls around Thanksgiving so a few weeks ago I decided to to check what flights to Miami would be like during that time. As foreigners, Chris and I don't celebrate Thanksgiving. Over the years we've been invited to many different family gatherings and while we enjoy them, they don't hold the same meaning for us as they do for everyone around us. Only problem is... we are leaving tomorrow because I was sure that Thanksgiving was tomorrow. Flights were cheap, great hotel choices and weird enough, nobody was traveling.

This also meant that I had to reschedule the rest of the week and cancel my classes for Friday and Saturday.

Most people laughed, one or two thought that I was making this up. Chris was a surprised when I told him to take some time off from work. But guess what in the end, I'm so happy this mistake happened.

Chris and I haven't had a vacation by ourselves, without responsibilities in forever. We both run businesses, we eat, sleep, breathe our work and we take care and dote on Zola.

We have taken family vacations to Germany and Australia. Those were beautiful. But we didn't have too much time for just us.

So this is what we are going to do for the next 4 days:

- focus on each other

- turn our phones off

- sleep in

- eat, drink, be merry

- AND: NOTHING!

I can't wait!

We all live in an interconnected world that has us constantly buzzing with information, messages, and more. We are constantly reachable, we check email first thing in the morning, and Instagram last thing at night. Meeting friends requires more organizing than before smartphones, now we can text and cancel, our opentable reservation as well as with the person we're meeting. We are running later and because we can let someone know in an instance, it's ok... because they are probably answering emails while they wait.

When do we truly unplug? Even for an hour... maybe even for a weekend.

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This holiday season I hope you get to unplug with people that you love. Take some time and share it with someone else. Give the gift of feeling and being fully present, not rushing and enjoying yourself.

Let me know how that goes for you. Happy Thanksgiving.

Roma

Rice Pilaf and sauteed Kale

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For Monday dinner, we had a beautiful summer/ fall dish. It has felt like fall in New York City and so rice pilaf and sauteed kale sounded just right. You will need 2 tbs of butter or a vegetable substitute, 1/2 cup of orzo pasta and 1/2 cup of basmati rice, 2 cloves garlic, 1 small onion, 2 cups of chicken or vegetable broth.

Prepare the pilaf as follows:

Melt the butter or oil in a saucepan. Cook and stir orzo pasta until golden brown. Stir in onion and cook until onion becomes translucent. Add garlic and cook for 1 more minute. Mix in the rice and broth. Bring to a boil, then reduce heat to medium, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork.

In the meantime wash and trim one bunch of Tuscan kale, add 3 garlic cloves (cut in half) to 2 tbs of EVOO in a skillet on medium heat. Wait until they are browned and fragrant, then add the kale little by little. After a few minutes it will wilt and you can add up to 1/4 cup of tamari. Season with salt and pepper to your liking.

ENJOY!

Summer Bean Salad

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Last week one of our friends couldn't pick up his CSA share and so he generously gave it too us! But as I was scratching my head over bok choy, lettuce, scallions and wax beans, it took a bit of creativity to make this summer bean salad. But it came out deliciously and the hubby almost polished off the whole thing by himself. You will need, one can of cannelini beans, 3/4-1 lb of wax beans, half bunch of red scallions, 1/4 cup of apple cider vinegar, 1/4 cup of EVOO, 2 tsp sugar or other sweetener, 1/2 tsp salt, 3 cups of lettuce.

If you have trouble with a bloated stomach when you eat raw onions, dice the scallions and put them in cold water for 10 mins. Meanwhile mix the vinegar with sugar and salt. Then add the onions and cannelini beans.

Bring a pot of slightly salted water to a boil, add the wax beans (trimmed and cut into inch size pieces), boil them for approximately 5 minutes, then drain under cold water.

Add the waxed beans to the rest of the salad, wash the lettuce and spin it before adding it to the bean salad. Season with salt and pepper.

You will probably want to start eating right away but if you can let it stand for up to 1hr so the dressing can permeate everything.

Vegan, vegetarian, gluten free, not paleo!

Enjoy!

Cherry Pie (drool...)

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It is summer, darlings! And that means fruit pies... in particular for me: cherry pie (while I wait for the farmers market peaches to arrive). Those who have taken my classes this week may have noticed that I had an upset stomach a few times. As a girl once summer break came around I could usually be found at my best friend's house - in the cherry tree. I usually paid for the hours of eating cherries (and drinking water) with an upset stomach. And the past week was no different. Not in a cherry tree anymore but I ate as if I was and arrived at some classes with a bit of an upset tummy.

Anyhow... I hope you are all enjoying the diversity of summer fruit that is so abundant these days.

This pie was adapted from Smitten Kitchens' beautiful sour cherry recipe, made with some leftovers that I had but turned out delicious.

You will need:

One Trader Joes frozen pie shell

For the filling:

1.5-2 lbs of cherries (of the dark sweet variety) 2 tbs of corn starch 1/2 cup of coconut palm sugar

For the crust:

2/3 cup rolled oats or Trader Joes hot multigrain cereal: organic rolled whole grains(rye, barley, oats & wheat) 1/3 cup coconut palm sugar 1/4 tsp cinnamon 1/2 cup all purpose flour 1/2 cup almonds 4 tbs of melted butter (cooled)

cherry pie

Let the frozen pie shell thaw and then press it into a pie form or a quiche pan - parbake in the oven for 10 mins at 300 degrees. Take out and let cool.

Mix the cherries with the other ingredients. Fill the mixture into the cooled pie shell.

In a food processor grind the oats/ grain mixture with the almonds, then add sugar and flour. Move the flour mixture to a bowl and combine with cinnamon and then fold in the melted butter.

Spread the almond/ flour mixture over the cherries. Bake in the oven for 70 minutes at 350. Once it starts smelling deliciously and is lightly browned on top, take it out. Let cool slightly and serve with fresh whipped cream or clotted cream.

ENJOY!

Arugula Couscous Salad

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Another easy, breezy, beautiful recipe :) Arugula Couscous Salad with parmesan and a lemon dressing.

All you need is a cup of pre-cooked and chilled couscous. Then take 4 cups (a big bowl of it anyway) washed arugula. Grate a half cup of parmesan and mix it with the salad and coucous.

For the dressing simply mix 1/4 cup of EVOO, juice of one lemon and add salt and pepper.

Voila! #vegetarian #notvegan #notpaleo #delish

 

 

Mango Lassi Ice Cream

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When life hands you mangos, you have got to make mango lassi ice cream. Also because peeling mango and making it look presentable is tedious. It's easier to put it straight in the nutribullet and then try to (gracefully) eat the rest of flesh off the pit, while nobody is watching. The combination of yoghurt, chia seeds, mango and mint makes this recipe very fresh and healthy.

For 4 pop molds, add 1.5 cups of yoghurt to a blender. The amounts I used work well for the nutribullet but if you have a bigger blender, you could double or triple the amounts. Add 3 tbs of chia seeds and let the mixture sit for about 15-20 minutes until the seeds take on a gelatinous texture. Add the flesh of one mango and a handful of mint leaves (approximately 10). Blend the mixture with 4 ice cubes and fill it into the pop molds. Let them freeze over night.

Done. Ice cream for breakfast!

ENJOY!

The Watermelon Feta Salad you always wanted to make and never dared to try...

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You know how restaurants feature fancy watermelon salads with mint and feta. They are a fresh summer side dish, delicious and quick. You love all the ingredients, but somehow you never see yourself making it at home... So a few weeks ago, we started gardening on our little deck. One of the key ingredients I wanted were a few herb plants. I'm not great at landscaping and I've already forgotten which flowers go by which name. Ahem...

BUT: I got mint. And it is alive and kicking. So yesterday I made watermelon feta salad with mint. And it turned out delicious.

You need: 1/4 watermelon, cut into bite size pieces, 2oz feta cheese (or more if you like), black pepper, 3-4 tbs EVOO, 2 limes and 1/4 medium onion chopped very fine, one handful of mint chopped.

Toss the watermelon with the mint, juice of 2 limes and onion and let it sit. Add the EVOO, feta, pepper. Take a photo for Instagram and voila!

ENJOY!

Miso massaged kale

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I'll be honest. I'm not a big kale fan. I got sucked into eating it because it's so good for me and I have had kale salad that blew my socks off (like this one). But when it's just sauteed or better MASSAGED kale that I prepare I usually don't like it. Kale chips are fine but so disappointing in quantity seeing a whole head of kale disappear. For kale juices, I like to add a whole lotta lemons and apples and quite honestly unless it's really well prepared my digestive tract often doesn't love kale raw.

Anyhow... I love Asian food and miso in particular. So I thought I would make this miso kale with a new spin. With the dressing below and shelled edamame!

I bought Miso paste and massaged the salad with it and some other ingredients. And the result wasn't half bad if I do say so myself. :)

Try for yourself:

3 tbs miso

1/3 cup EVOO

1-2 cloves garlic minced

1/3 cup grated parmesan (optional)

3 tbs lemon juice or rice vinegar (optional - see how sour the salad is with the miso before adding more acidity)

ENJOY!

I baked bread! So you can, too (gluten free option)

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I am notorious for baking bread rolls with a beautiful yeast base and ruining them EVERY.SINGLE.TIME. The result of my attempts to make brioche, challah or bread can be used to smash in windows and even Zola won't eat them. So when I heard about this bread that would only take about 15 minutes active time, I was skeptical to say the least.

But I did it and it worked out beautifully.

You will need:

2 cups of (gluten-free) rolled oats

2 1/4 cups of all purpose flour (Bob's Red Mill makes a gf version that you could use)

2 teaspoons baking soda

1 teaspoon salt

1.5 cups buttermilk

1 egg

Pulse the oats in a food processor until fine. Then combine the dry ingredients in one bowl and the egg plus buttermilk in a different bowl.

Make a well in the center of the flour mix and add the buttermilk gently folding it in. The dough will be very sticky but resist the urge to over mix it.

Place the dough on a floured surface and gently kneed it - if too sticky add a little flour. Then score the center in a cross shape (it is almost Easter after all!).

Grease an oven-proof cast iron skillet and place the dough in the center. Bake at 450 F for 15 minutes and then reducing the heat to 400 for another 25 minutes.

At this point you should see a beautiful cross shape on top of your bread and when you knock on the bottom it should sound hollow.

Here! You're done!

This bread, warm with butter is literally heaven. At least my idea of heaven. I'm German, after all.

ENJOY! xx

Waldorf Salad Healthy

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This salad was first created between 1893 and 1896 at the Waldorf Hotel in New York City (the precursor of the Waldorf-Astoria Hotel, which came into being with the merger of the Waldorf with the adjacent Astoria Hotel, opened in 1897). For me it was such a weird experience having it for the first time and it does symbolize NYC for me and how in awe I was when I first came here and walked the streets of Manhattan.

This version is mine to make the Waldorf salad healthy and I hope I don't offend anyone that I call it Waldorf Salad. Instead of celery I use endives which in their bitterness create a nice antidote to the apples and I soaked the walnuts to make them EVEN healthier!

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Mr. Hamilton: Would you make me a Waldorf Salad?

Basil Fawlty: [having never heard of it] I beg your pardon?

Mr. Hamilton: Get me a Waldorf Salad.

Basil Fawlty: Well, I think we just ran out of Waldorfs!

Anyway... you will need three small heads of endives, half a cup of soaked walnuts (read up on the health benefits of soaking nuts), one medium apple cored, peeled and cut into small pieces, juice of 1/2 lemon, 1/2 cup of vanilla yoghurt (GASP! alternatively plain yoghurt and a sweetener of your choice, maple syrup, stevia, honey or anything else that takes your fancy), 2-3 tbs mayonnaise, salt and pepper to taste.

Chop the endives and place them in a bowl with lukewarm water for 5 minutes (the water removes the bitterness). Then drain and mix with the apples and the walnuts. Mix the yoghurt and mayonnaise, salt, pepper and lemon juice. Combine.

ENJOY!!

Cabbage Lentil Soup

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For Tasty Tuesday, this is a nice lunch the next day as well as a light dinner. Cabbage Lentil Soup with Farro. I try and keep my dinners lighter than my lunches and reduce the amount of carbs and heavy foods in the evening. Sometimes more successfully than other times. Somehow when I do that, I want to snack around 9/10 pm.

This soup is satisfying in smells, looks and flavours. Cabbage is widely used as a diet food. Who doesn't remember the cabbage detox soup? And lentils are filling and combined with the faro a great protein for your workouts!

You will need:

  • one small onion
  • 3 cloves (not BULBS as previously stated in a recipe) garlic, minced
  • 1 tbs of thyme, rosemary and 1/2 tbs of red pepper flakes
  • salt and pepper
  • 1/2 cup of apple cider vinegar
  • half a head of cabbage
  • 4 cups vegetable broth
  • 1/2 cup of red lentils
  • 1/2 cup of farro
  • 2 cups of kale

Sautee the onion and garlic in 2 tbs of EVOO until fragrant. Add the spices and keep it cooking for a few minutes. Add the cabbage for 5 minutes until lightly browned and wilted. Deglaze the pan with the vinegar and add the broth, lentils and farro.

Cook all of this for 20-15 minutes partially covered. Then add the kale on top, cover with a lid and cook for another 5 minutes.

ENJOY!!

xxR

Red Lentils Recipe

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This red lentils recipe is so simple, I don't have much to say about it except that it is so yummy and was a total "what's left in the fridge" dinner. Red lentils with fennel. It may seem odd that we have fennel and lentils left over but it was that dire!

I really like fresh fennel. In Germany women give young babies fennel to help with colicky nights and even as an adolescent I always really liked that particular tea. So now I sometimes buy Yogi Tea Stomach Ease which includes it. I have also started using fresh fennel in recipes such as "The Chew's" braised short ribs with red wine and fennel and the middle Eastern dish with Kibbeh and fennel salad a la Ottolenghi that I featured here on the blog.

This red lentils dish is great by itself or as a side dish. All you need is one cup of red lentils for every 2 cups of water or (preferably) broth.

Bring the water/ broth to a boil, stir in the red lentils. Cut one fennel bulb in half and slice very thinly and add that half to the boiling lentils.

It will take approximately 30 minutes until the lentils are cooked, then you can sneak in a teaspoon of Turmeric for its amazing health benefits and: ENJOY!

xxR

 

On Procrastinating

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Procrastinating... we all do it in one way or another. Sometimes more consciously and sometimes more unconscious. It can be a matter of a day within which we don't manage to finish all our tasks, or pushing aside a different task over the span of days/ weeks/ months. Usually it's about something uncomfortable. But whenever we wake up from procrastinating we feel worse for it... Everyone does it and mind you I initially started writing this post 4 weeks ago :)

So here are some facts on what procrastination is psychologically (and what it is not). And further down I will share some ways I have learned to break through it or methods that are generally recommended. And then you can decide whether you want to call yourself a chronic procrastinator - like 20% of the US population - or maybe you're just a person who is looking for the right moment and inspiration!

  1. Procrastinating is something you learned at home. So if it's something you picked up, you can drop it again. Yes, really!
  2. Procrastinating is actually bad for your health. Being immobile, which is usually the way of dealing with things, weakens your immune system and can cause gastrointestinal problems and even insomnia.
  3. It is not poor time management or planning. You are simple a little bit more "optimistic" with your time.
  4. Are you trying to piss someone off? Because they may take it that way...

Now here's what to do:

  1. Find someone to jump-start you. It takes extra effort to come back to discipline, so find someone who will nag you repeatedly. When it's done, take them out for brunch. This year...
  2. Make a list and then do the hard stuff first. No task is so hard you can't find a way to motivate yourself. Be nice to yourself.
  3. Focus on one thing at a time and turn off distractions. Instant gratification of counting your Instagram or Facebook likes is awesome. But imagine how much greater it will be when you check back later and suddenly the number of likes is double digits instead of individual.
  4. Schedule breaks and how long they should last (!). Then if it's a longer project schedule the end time and reward yourself. Now go check your likes and have some ice cream.

Oh and while you're on Facebook and Instagram, come over to my pages and say hello, too! But only AFTER you're done.

xxR

Healthy Breakfast and Snack Ideas (with Strawberries!)

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If you are pressed for time (like I am today!!), I say, go break out the blender for these healthy breakfast and snack ideas. I am obsessed with strawberries! I can eat them fresh, frozen, on cakes, pureed, as ice cream, yoghurt and even on toast (remember?).

So what better way to start my busy morning today than with a smoothie! I have recently acquired a Nutribullet and oh boy has it changed my life. It's quick and easy to clean and store which is vital in a NYC apartment.

This morning we had a beautiful smoothie that really packed a punch with the following ingredients (and nutrients):

SPINACH: vitamins K and A, folic acid, dietary fiber and protein! BANANA: potassium, tryptophan, serotonin and norepinephrine! DATES: iron, calcium, vitamin A and ß-carotene! STRAWBERRIES: vitamin C, fiber, manganese and folate!

So with one delicious cup of smoothie (even though the colour doesn't give it away) we took care of our heart, bones, memory, muscles, immune system and mental health as well as female health.

For a late morning snack I prepared some Chia Seed Pudding with Strawberries. Chia Seeds are the flaxseed of the millennial generation ;) They reduce food cravings, help you stay hydrated, lower blood pressure and are rich in Omega-3. Add 2 tbs of seeds to 1 cup of almond milk or coconut milk, add the fruit of your choice (2/3-1 cup), buy a cool looking mason jar to store in, and refrigerate for 5 hrs or overnight.

ENJOY!

xxR

Healing and a New Moon

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2014 is charging ahead. It is supposed to be ripe with opportunity and to favour the quick thinkers and decision makers. It is also full of new moons already! In less than three days, we will have a new moon again, the third one this year. This new moon will be in Pisces. I won't attempt to give you an astrological or mystical breakdown of what awaits, but I have come to appreciate new moons as mini new beginnings so I will do the same with this one. Also, the topic of healing came up (my husband compared me to Chiron... I'll write a separate post on that, ha!). As you may know, I suffered from sciatica for three years. It was excruciatingly painful and had absolutely no physical source (at least initially). I talked to a few new mothers this week and some of them told me about their experiences with lower back issues and also sciatica. Sciatica just like many other ailments and pains, usually stems from imbalance, emotional or physical. We can treat the symptoms but until we attack the root cause, the problem will keep returning. It took me another 2 years to get to the root and work on eliminating it and therefore reducing the pain and it took some pretty big changes in attitude and behavioural patterns. I was able to heal with a lot of support from others but mainly because I sought and went after more balance in my life.

Now this new moon on March 1st is in Pisces and asking for a closer look at some of our patterns, it is supposed to set a tone for pause and reflection while we consider where our energy has become totally out of balance.

There it is again: balance. The word pops up a lot. We talk about work-life balance, mind-body balance, balancing acts, balanced meals, the balance of power, standing balances and being well-balanced mentally.

“Out beyond ideas of wrongdoing and right doing, there is a field. I’ll meet you there.” Khaled Hosseini, And the Mountains Echoed

Balance is such an integrative part of our vocabulary but still, we rarely achieve it in our life. This upcoming new moon wants to remind us how to do it. It asks us to tune inward and listen. To pay attention to our dreams. To flow and be connected. To merge and take a break from mundane activities. My interpretation and what I'm intending to do (especially since it's coming on the weekend) is the following:

  • Seeing people that I don't often see and miss (!). I started today with a lovely lunch and it made me happy.
  • Engaging in activities that I love and that allow me to reflect. I will probably go for a run.
  • Taking some me time.
  • Trying to refrain from being impatient for x amount of hours per day. With others AND myself.
  • Preparing and savouring nourishing food. And ideally sharing it in lovely company.
  • Resting and taking a moment in the morning to reflect on my dreams.
  • Beginning or ending the day reminding myself of what I'm grateful for (and writing it down).
  • Writing down my dreams for the future as a way of manifesting them / announcing them to the Universe.

I can't believe we are almost in March. Three weeks and change until Spring. Could it be true?

Let me know what you will be doing for the new moon or what you have done to heal after a difficult emotional or physical setback.

I would love to hear from you!

xxR

Zucchini Onion Quiche

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This zucchini onion quiche is a nice vegetarian dinner for two. Not sure if it's technically a quiche or a pie but it tasted great. You will need: 3 eggs, 1 cup of grated parmesan, 1 medium onion chopped, 1 clove garlic,  salt and pepper to taste, 2 medium zucchini sliced, 1/2 cup EVOO, 1 cup of all purpose flour, 2 tbs baking powder, 1/2 cup of ghee or butter or another vegetable oil (whatever you do, do NOT use coconut oil. Trust me I tried...).

Mix the whisked eggs, parmesan, salt and pepper, zucchini, minced garlic, and EVOO. Then add the onion and the mixture of flour, baking powder and ghee (mix those three ingredients separately until smooth). The result will be a very unattractive weird "dough" that you can now refine with spices you like. I added some paprika and some everything spice. You could also add something like cayenne or maybe crushed red pepper flakes for some extra oomph.

Transfer to a pie dish or rectangular baking tray and bake for 40 minutes at 350 F.

Enjoy! And let me know what you think in the comments below or on Facebook. If you liked it, please share with your friends, too!

xxR