Does it seem that some routes you take while running seem shorter than other routes even though they are the same distance?

The other morning, Shane and I ran a few miles out, turned around and ran the same route back. It wasn’t too far from home, basically half a horse shoe from our house.

If I completed the same distance but ran zig-zag around the college, up one road, down another then came back in a straight line, it would seem longer.

Do you think it’s a comfort zone thing? Being closer to home seems that we don’t go as far?

My running this week was burdensome to say the least. I’ve been trying to crank up the miles and it finally wore me down. Sleep has been hard to come by. Because of the lack of sleep, I skipped out on my eleven miler Tuesday. Managed to eke out an extra mile on Wednesday for 7 miles. Thursday, woke up well before my alarm and got on the treadmill at… hold your breath…3:30AM! AAHHH! then ran my long run for the week of 17 miles. For about an hour, I kept telling myself it was just crazy being on that “hamster wheel” at 3:30AM. After giving up on the crazy thoughts and accepting that I was deeply disturbed, I started urging myself on and turned the thoughts to just finishing my run.

Friday my body dictates how far I run. I don’t set the alarm and if I get up early, I’ll go a little farther. BUT I WON’T GET UP AT 3:30AM! (unless it’s a weekend that Ted has an out of town Triathlon or I have a marathon – those events are justifiably pre-dawn awakenings). This Friday morning my body only wanted 3.6 miles.

Saturday is the Newport Beer -n- Chili run. Ted wants to do the run, but will most likely stick to a 5K or take it really slow for the 10K. I’m not in a “race pace” kind of mood, especially since the course offers one big hill. It’s a great race, friendly runners, good chili (even Vegetarian chili) and the 26.2 Mini Loaves will be given out to about 72 runners. Sorry I couldn’t make more.

The Beer & Chili Run:

It should be a good weekend. Mild weather, good friends and, on Sunday,  a Super bowl party! YAY!

Healthy Foods and Drinks This Week:

Massive bowl of fruit sprinkled with a few nuts and raisins:

Delicious Arbonne Shakes:

The following was copied from my friend Gaetan Tremblay’s post “Amino Acids In Arbonne Essentials Shakes.”   Please see his post for the complete Arbonne Shake Amino Acid Profile.

Amino acids are the building blocks of the proteins that are found in our bodies. The human body can produce 12 of its 20 amino acids, but the other 8, which are called Essential Amino Acids can only be obtained by eating the right foods or using a proper Vitamin/Mineral Shake like the Arbonne Essentials Vitamin/Mineral Shake. When we eat food such as meat, fish, and cereals or indulge in a delicious Arbonne shake, the proteins contained in it are first degraded to the 20 kinds of amino acids, and then reassembled into proteins in the body.

When the body doesn’t get enough of these essential compounds, it will begin to break down its proteins in search of the nutrients it needs. Since the body stores fat and starch, but not amino acids, it is necessary for individuals to consume all the required essential nutrients daily.

Below are the Amino Acid Content per serving of the Arbonne Essentials Vitamin/Mineral Shakes (And what each Amino Acid is used for in your body).

1. Alanine – 880 mg – protects the cells from damage by preventing the buildup of toxic substances that are released into the muscle cells when protein is broken down quickly to meet energy needs.

2. Arginine – 1,820 mg – Arginine helps strengthen the immune system by increasing the production of T-cells from the thymus gland.

3. Asparagine – Asparagine is needed to maintain balance of the central nervous system, as it is an essential component of proteins that are involved with equilibrium, signaling, neuron development and electrical transmission across nerve endings.

4. Aspartic Acid – 2,500 mg – Aspartic Acid is known for its treatment of chronic fatigue syndrome due to the role it plays in generating cellular energy. It helps keep the mind sharp and focused by increasing concentrations of NADH in the brain (an active coenzyme form of Vitamin B3 called Nicotinamide Adenine Dinucleotide) which boosts the production of neurotransmitters and chemicals needed for normal mental functioning).

5. Cysteine – 220 mg – Cysteine functions as a powerful antioxidant.  It has been used to treat rheumatoid arthritis and hardening of the arteries.

6. Glutamic Acid – 4,006 mg – Glutamic Acid is important in the metabolism of both sugars and fats, and helps in the transportation of potassium into the spinal fluid and across blood-brain barrier.

7. Glutamine- Known as a superb brain fuel. Glutamine is also an important source of energy for the nervous system. If the brain is not receiving enough glucose, it increases Glutamine metabolism for energy. Glutamine users often report more energy, and less tiredness.

8.  Glycine – 820 mg- Glycine helps prevent the breakdown of muscle by increasing the levels of Creatine in the body (a compound that helps build muscle mass). Without Glycine, the body would not be able to repair damaged tissue, and the skin would sag from exposure to UV rays, oxidation, and free radical damage. Wounds would also not heal.

9. Histidine – 540 mg- Histidine is needed for growth and for the repair of tissue, as well as the maintenance of the myelin sheaths that act as protector for nerve cells.

10. Isoleucine – 940 mg – C an be found in many foods but there are high contents in fish, meats and cheeses, as well as nuts and wheat germ. It helps in energy production.

11. Leucine – 1,740 mg – These essential amino acids can be metabolized to produce energy.

12. Lysine – 1,540 mg – Helps absorb calcium in the intestinal tract, promotes bone growth and the formation of collagen.

13. Methionine – 240 mg – Can’t be found in proteins like legumes and peanuts, but it can be found in higher amounts in eggs and fish. Foods contain less amounts of methionine than any of the other essential amino acids.

14. Phenylalanine – 1,120 mg– Can be found in meats and milk products. It is one of the essential amino acids because it affects brain chemistry.

15. Proline – 880 mg- Proline promotes the formation of bone, skin and cartilage and it is extremely important for the proper functioning of joints and tendons, also helps maintain and strengthen heart muscles and is helpful in tissue repair after injury, or for any type of wound healing. Proline is also involved in energy production.

16. Serine – 1,120 mg- Serine is required for the metabolism of fat, tissue growth and the immune system as it assists in the production of immunoglobulins and antibodies.

17. Threonine – 780 mg – Of the essential amino acids, its role is to help in the formation of tooth enamel protein, elastin and collagen.

18. Tryptophan – 200 mg – Is one of the lower essential amino acids and it is found in corn, cereal grains and legumes. It can also be found in flesh foods, dairy products and nuts. It helps induce normal sleep; helps reduce anxiety, depression, and artery spasm risk; and helps produce a stronger immune system. It is a precursor for serotonin, which influences mood and sleep. This explains why turkey, which contains tryptophan, makes everyone sleepy after Thanksgiving dinner.

19. Tyrosine – 780 mg- The action of this amino acid in brain functions is clear with its link to dopamine as well as norepinephrine, but it is also helpful in suppressing the appetite and reducing body fat, production of skin and hair pigment, the proper functioning of the thyroid as well as the pituitary and adrenal gland. It is used for stress reduction and may be beneficial in narcolepsy, fatigue, anxiety, depression, allergies, headaches as well as drug withdrawal. In a study, using soldiers, tyrosine proved effective in alleviating stress and keeping them more alert.
20. Valine – 1,004 mg– Can be found in most foods and is a vital part of proteins. It can be metabolized to produce energy and it is a branched-chain amino acid.

Do you have a favorite nutritional shake? Brand? Flavor?

Carla Vavala introduces us to a broiled chicken (or tofu) dish that explodes with flavor.  On page 18 of our book, Fusion of Food and Friends, the recipe for Broiled Chicken Wings is presented in an easy to follow, step-by-step fashion that will take you all of 35 minutes from start to finish.

Make sure you put this on your recipe list for SuperBowl Sunday!

*The vegetarian version using tofu is just the same except you will substitute tofu anywhere chicken is mentioned.  You will want to press the tofu for about 1 hour to remove moisture.

A great appetizer or quick meal.  We enjoyed this dish as a meal.  I used boneless, skinless chicken tenders for Ted and Extra Firm Lite tofu for myself.

• 1 1/3 cup frozen cranberry juice cocktail concentrate, thawed.
• 3/4 cup prepared yellow mustard *I used whole grain mustard
• 1/2 cup brown sugar
• 2 1/2 TBS Tabasco sauce (or hot sauce of choice) *I used habanero sauce and reduced the amount to 3 tsp. which was plenty of heat for us.
• 2 2/3 TBS Worcestershire sauce
• 48 chicken wings, in pieces  (or 24 whole chicken wings) *Or use boneless, skinless tenders for a less fat version Or use tofu as suggested above. PLEASE NOTE: If you make the entire recipe using tofu, you will need about 3 – 4 packages.
• Salt and pepper to taste

Preheat the broiler with the oven rack 6 inches from top.  Line a baking sheet with foil and coat with cooking spray *OR use non-stick aluminum foil.

In a medium saucepan, whisk the concentrate with the mustard, brown sugar, hot sauce, and Worcestershire.  Bring to a boil over high heat then reduce heat to medium and simmer until mixture thickens, about 7- 10 minutes.

Season the chicken or tofu with salt and pepper. Place on the baking sheet and broil 10 minutes on one side. Flip it over, baste with the sauce then put back under the broiler for another 6 minutes. Flip it again and baste the uncoated side.  Broil until the chicken or tofu begins to brown and caramelize, 3 – 5 minutes.

DELISH!

Check out Peggy’s version of chicken wings. She made the real deal and OMG! they look terrific!

Last week, Peggy of Pantry Revisited made Carla’s Quiche.  Gosh that looks so good!

What’s on the menu for your Superbowl Party?

Next week:  Spritz Cheese Cookies.  Want to cook along?  Let me know if you need the recipe.

Those Francois Payard Chocolate caramels were wonderful!  However, one can only eat so many and I do mean ONE since Ted doesn’t eat caramel.  I can’t leave the chewy, sweet, creamy confection alone so I have to try to hide it from myself.

Luckily, I came across a recipe in Martha Stewart Living Magazine for Coconut Thumbprint Cookies with Salted Caramels.  Perfect! I had all the ingredients.  This is my version of the recipe for Coconut Thumbprints with CHOCOLATE caramels.

Makes about 40 cookies

• 1 1/2 sticks unsalted butter, room temperature
• 4 oz. cream cheese, softened at room temperature
• 1 cup granulated sugar
• 1 1/2 tsp. vanilla extract
• 3 1/2 cups all purpose flour
• 1/2 tsp. salt
• 2 large eggs, beaten
• 12 oz. coconut
• 40 Chocolate Caramels from my recipe with Chocolate with Francois FOUND HERE

Preheat oven to 350 F.  Beat the butter, cream cheese and sugar until creamy.   Beat in vanilla.

Gradually add the flour and salt, just beating enough to combine.

Roll dough into 1 1/4 inch balls.

Dip each ball into the beaten egg then roll in coconut.  Place on parchment lined cookie sheets and put a thumbprint in the middle of each cookie.

Bake at 350 for 19 – 20 minutes.

Place a small caramel in the depression of each cookie immediately after removing from oven (while still hot).  Allow to cool and enjoy.

Chewy, rich and delish!

Hello Dentist! Here I come…. again

What’s the most creative way you’ve used leftover sweets or other treats in a new recipe?

It’s a sad day when running turns to fear. Stories like this scare me and it should. All runners and walkers have no right thinking it can’t happen to them because it can and it will if proper care isn’t taken.

On January 7th, a young teacher by the name of Sherry went for a run. A mile from her home in Sidney, Montana, she was abducted. Two men were arrested and one confessed to killing Sherry. Her body has not yet been found. Sherry leaves behind a husband, Gary and two children, Holly and Jason as well as a community that will miss her terribly.

Beth of Shut Up And Run and a relative of Sherry, is hosting a Virtual Run in her honor. If you can save the date and participate, please print out a bib HERE and go for a run Saturday, on February 11th.

· Print out the bib and pin it to your shirt

· Assemble a running group: friends, club members, your families.

· If the date and time (9AM MST) isn’t good for you, run for Sherry when you can

· Run as far and as long as you want. Walk or hike, ride a bike if you don’t run.

· Share this on your blog, Facebook and Twitter

· Just run with Sherry on your minds and in your hearts.

For complete details, see Beth’s post.

Ten Tips from eHow on Running Safely Alone:

1. Let someone know where you’re going and when you’ll be back.
2. Carry a nametag or ID with you, or put a business card in the small key pocket of your shorts.
3. Don’t wear expensive jewelry or watches.
4. Carry a whistle and/or pepper spray. Keep them handy-not shoved in the tiny pocket of your shorts. If you carry pepper spray, test it periodically before leaving home.
5. If it’s dark outside, wear light-colored or reflective clothing. Make sure you’re visible.
6. Run against traffic so you can easily see and avoid cars and bicycles. Don’t assume they see you.
7. Stay in well-lit, populated areas. Avoid heavily wooded trails, tunnels or any place where an attacker could easily hide. If your neighborhood streets are not a safe option and there isn’t a safe running trail nearby, find a high school track that welcomes community runners.
8. Leave your headphones at home. Headphones limit your hearing from vehicles, animals, and strangers on the road.
9. Make eye contact with everyone and either wave or say hello.
10. If you are running in the dark, buy a small LED light that attaches to your waistband, shirt. You can also wear a small headlamp.

My tip for running alone: Run with a dog that has the stamina and athletic ability to accompany you, not hinder you, on a run.

Dogs scare off people who have no good intentions. Dogs will act as your eyes and ears by alerting you to oncoming animals, people, possible danger. A dog will ALWAYS want to go whenever and where ever you want to run. It’s great exercise for that pooch as well.

Shane is a good German Shepherd who will run 12 or more miles with me. He is friendly but not when we’re running. He’s my protector. There has been a few instances when someone has approached me for directions, to ask a question, or even just to say hello and my partner Shane gives warning not to get any closer. NOTE: There is a safe and proper way to train your dog to run so you don’t hurt yourself or the dog. Runners World: Endurance training your dog. New York Times Running with Your Dog.

A Facebook page has been set up for this event HERE.  Get the love and energy going for Sherry.  Run for a good cause on February 11th.  We shouldn’t have to be afraid when we are trying to embrace fitness.

Please spread the word on Twitter, Facebook and other social media sites.

This month Julie chose a recipe from the book Chocolate Epiphany and I knew I was in trouble.  You see, I just cannot resist caramel or toffee.

There’s not a THING healthy about the candy.  We don’t even use dark chocolate.  Still, that wasn’t going to stop me from trying my hand at making a chewy, creamy caramel at home.  Unfortunately, these sweets turned out so good, I’ll probably be using this recipe over and over again.  My dentist and I are going to get very close in the months to come.

Page 77, a Francois Payard recipe.  Makes about 50 caramels.  *I only varied the recipe slightly.  See Julie’s site for the original version.

• Vegetable cooking spray for pan, parchment and storage
• 8 oz heavy cream
• 1 cup of granulated sugar
• 3/4 cup light corn syrup
• 1 1/2 tsp salt
• 6.5 oz semi sweet chocolate chopped
• Fleur de sel (a high quality salt in the spice section of the grocery store)

Spray a 9 x 13 cake pan with cooking spray.  Line it with parchment that extends 2” up all sides. Spray the parchment with cooking spray.

Combine cream, corn syrup, sugar, and salt in a large saucepan over medium high heat. *Use a large saucepan because the mixture will bubble up and you don’t want it to bubble over onto your stove.

Stir, with a wooden spoon, until sugar dissolves.  Clip a candy thermometer to the side of the pan and cook without stirring until the temperature reaches 243 F.

Immediately stir in chocolate until melted and smooth.  Pour into prepared pan and level out to make smooth. Allow to sit at room temperature for one hour.

After one hour, remove the caramel from the pan by grabbing the parchment.  Spray a knife with cooking spray and cut into 1” squares. Top each square with a few grains of fleur de sel and allow to sit at room temperature for 6 hours, uncovered.  This allows moisture to evaporate and helps caramels retain their shape.

Store in an air tight container by lining with parchment, spray with vegetable spray and repeating to separate each layer of caramels.  This will prevent them from sticking to each other.  Storage time is about 2 weeks.

or…you can make little candy wrappers and give them away to your caramel loving cohorts.

These sweets taste chocolaty and creamy.  The texture was just a bit too soft. Maybe I should cook the mixture a little past 243 F to get a more solid caramel?

For a first attempt at making my own caramels, I’m thrilled with the outcome. That is, until I put on 10 lbs from eating them all!

Coming up:  Do something a little different with those chocolate caramels you just make.  A cookie recipe. Watch for it!

Do you like caramel? Toffee?  or are you simply a chocolate lover with nothing added?