75 miles

At the beginning of each month I like to set a goal of how many miles I want to run for the month. This month I had set my goal to run 75 miles for the month of October. Today, that goal was accomplished! 

I figure it out how many miles I need to run in a week and then divide it between how many days I think I'll run for the week. Typically, I will run between 3-5 times per week. I calculate how many miles I will have to run if I only run 3 days a week, for 4 days, and for 5 days. This way I can decide when the week comes what I am able to do. 

This month I had a couple of injuries from surfing, volleyball and soccer. They were at different times, or just reinsuring myself, since I didn't allow some of them to completely heal. :(

But the point is this: I set my goals and I met my goals. 

Do you set goals for yourself? You won't be able to feel the joy of accomplishment unless you set goals for yourself. 

Since tomorrow is a new month, try setting goals for yourself. Write them down and figure out how you can accomplish that goal for the month. 

You never know unless you try. 

You can do it! 

We may not always feel like it, but it's worth it in the end.

Cheese Sauce

Cheese Sauce

When I became vegan one of the hardest things to give up was cheese. Especially nacho cheese sauce. This was one of my favorite foods. If you feel the same way, worry no longer. This recipe is one of the best cheese sauce recipes I have ever had. It's a recipe that I make about once every week or two. I just can't get enough of it. I have a feeling you will feel the same way, once you try it.

See video for recipe!

Benefits of Cashews:
They are a good source of protein, B1, B2, and magnesium. Magnesium helps with nervousness, irritability, depression, weakness, and abnormal tiredness.

Benefits of Red Bell Peppers:
They are high in vitamin A & C. They contain lycopene, which is a potent antioxidant that protects against cancerous degeneration of cells, especially that of the stomach and colon cancers. They also help to stimulate digestion.

Enjoy!

Quick Sweet Treat

Healthy Sweet Treats

Instead of reaching for something high in sugar and calories, how about reaching for something just as satisfying with much fewer calories and natural sugars. Yes, I am talking about fruits. However, I have a spin on how to eat grapes. I'm sure we all have eaten grapes in our lifetimes, but this way of eating grapes will blow your mind! Check out the video for details.

Benefits of Grapes
Grapes are good for the arteries, blood, intestinal tract and are anti-carcinogenic. They are a good source of fiber, B complex vitamins, vitamin C, and potassium. They are powerful antioxidants that are able to prevent Coronary Heart Disease.

Autumn Squash Soup

Autumn Squash Soup

Have you ever tried the Autumn Squash Soup at Panera Bread? It is one of my favorite soups.  I didn't realize it wasn't vegan until I looked at a similar recipe. So I decided I wanted to come up with a vegan version of this soup. 

You may be a little reluctant of trying squash soup, and I don't blame you because I was as well. But it was love at first taste. So here is the vegan version. 

Recipe

1 large butternut squash, peeled, seeded and chopped

1 Tbsp canola oil

salt to taste

Heat oven to 450. Mix chopped butternut squash with canal oil and salt. Roast for 25 minutes. Let it cool for 5 minutes. Puree in blender until very smooth.

1 15 oz can pumpkin

1 cup vegetable broth

1 cup apple cider

1 cup coconut milk

1-1/2 Tbsp honey

1/4 tsp curry

1/2 tsp cinnamon

1-1/2 tsp salt 

In a large food processor, blend pureed squash and pumpkin, pouring vegetable broth, apple cider, and coconut milk through the top while blending.

Pour into sauce pan and heat over medium to a gentle boil. Add honey and spices. Simmer on low for 10 minutes and serve.

Benefits of Squash

It is rich in provitamin A and antioxidant and flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).

It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.

It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.

It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

Run Forest Run!

Running

What is your goal in running? Or if you don't have any, why not? For me, I have always enjoyed running. It's was about 12 years ago that I started running. When I started I could barely run 1 mile, but I kept pushing myself until I could reach 1 mile without too much trouble. I realize 1 mile may not seem like much, but when you're starting out, it's an accomplishment when you hit it. Eventually I made it up to running around 2 miles each time, a few times per week.

It wasn't until my cousin came to visit that I started running farther. He invited me to run with him, but it was a 4 mile run. No way! I couldn't run that far, I would probably collapse on the side of the road. But he convinced me, and off we went. He ran slower than I was used to, but he told me this is how we would be able to run the 4 miles. You know what, he was right. It made it so much easier to run the 4 miles at a slower pace.

Now I run around 4-6 miles three to five times a week. I am still somewhat slow, but I get it done and that's what matters. That's exactly what matters for you, it's not how you start or how fast you can go, but if you accomplish your goals. If you don't have goals, make them. Each month I set a goal of how many miles I want to run, then I break it down into how many I have to run for the week.

Here's a pic of how I keep track of how many miles I run each month, that way I can make sure I will meet my weekly and monthly goals. 

It wasn't until this past January that I really started running hard. For me running is a way to deal with stress and hard times. When something bad happens all I want to do is run. So this January I just started running as though I was Forest Gump. I didn't really have goals, I literally just felt like running. Once I realized how much I was running, I decided to set of a goal of running 100 miles for the month. Surprisingly, I made that goal. Now I continue to set goals because I know I can hit them. 

So think about what you're wanting to accomplish and set your goals and start today. It may not be goals for running, but whatever it is do it. You can meet those goals, and you'll feel so good doing it.

This is when I first ran 100 miles in a month. There's no excuses. I was working a full time job and studying when I started running 100 miles for the month.

Now get up and go!

Pumpkin Spice

Pumpkin Spice, oh so nice!

Boots, scarves, jackets, orange and red leaves, and pumpkin lattes. Nothing makes me get into fall as much as these. That's why I wanted to share my favorite hot drink to make when fall slips in.

This is a perfect drink to keep you warm this fall. Who doesn't love a pumpkin latte when fall rolls around? This recipe is a familiar taste and same great flavor, but comes at a much cheaper price.

Checkout the video blog recipe and cozy up this fall!

Benefits of Pumpkin:

Pumpkin is a part of the squash family. Pumpkins are rich in provitamin A and antioxidant flavonoids. It helps prevent arteriosclerosis and cancer. Since they are rich in potassium and low in sodium, it acts to prevent hypertension and its negative consequences (arterial blood clots and stroke).
It is a good source of beta-carotene, which is beneficial to the loss of visual acuity or vision disorders originating in the retina.
It is 1 of the 3 of the most effective, proven anti-carcinogenic vegetables, since it contains beta-carotene, vitamin C and vegetable fiber.
It is a mild laxative, along with its soothing cation on the digestive tract. It is suggested for constipation.

Nanny's Chocolate Cake (vegan)

Nanny's Chocolate Cake (vegan)

Who doesn't enjoy a dessert now and then? One of my favorite desserts is a chocolate cake my Nanny used to make us on special occasions, or when she had a craving. Each time I make this recipe I'm reminded of so many wonderful memories of family and friends. I hope that this recipe can be apart of your social gatherings and bring nostalgia whenever you think of chocolate cake.

Since my Nanny's cake was not vegan, I decided to give it a couple of tweaks and make it deliciously vegan, without altering the taste. I have to admit it still tastes just like Nanny's chocolate cake, but even more moist. Shhh!

Flaxseed mixed with water is a great way to replace eggs in a baking recipe. The ratio is 1 Tablespoon of ground flaxseed, to 3 Tablespoons of water. Make sure you are using ground flaxseed or grind the seeds yourself in a coffee grinder. Whole flaxseeds are not easily digested, which is why it's important to grind them before eating. It's also a great way to add Omega-3 into your diet!

Ingredients

2 cups sugar
1-3/4 cup all-purpose flour
3/4 cup Cocoa
1-1/2 tsp baking powder
1-1/2 tsp baking soda
1 tsp salt
2 Tbsp ground flax seed (mixed with 6 Tbsp water)
1 cup soy milk
1/2 cup vegetable oil
2 tsp vanilla extract
1 cup boiling water

Directions
Heat oven to 350° F. Oil two 9 inch round baking pans. (I use spring form pans).
First mix together 2 tablespoons of flaxseed and 6 tablespoons of water in a separate small bowl, and set aside for 5 minutes.
Mix together sugar, flour, cocoa, baking powder, baking soda and salt in a large bowl. Add flaxseed mix, soy milk, oil, and vanilla. Beat together on medium speed mixer for 2 minutes. Stir in boiling water and pour batter evenly into the two prepared pans. The batter will be thin.
Bake for 30-35 minutes or poke cake with a toothpick to see if it comes out clean, letting you know it is ready. Let cakes cool before removing from pans.
Once the cakes are completely cooled, go ahead and frost them. This will make a double layer cake.

Chocolate Frosting:
1/2 cup vegan butter (earth balance is a great brand)
2/3 cup Cocoa
3 cups powdered sugar
1/3 cup soy milk
1 tsp vanilla extract

First melt butter. Stir in the cocoa. Add powdered sugar and soy milk alternating. Stir in vanilla. Add more soy milk if needed. This makes about 2 cups of frosting.

Benefits of Chocolate Cake:
It's cake!

Flaxseed: It is a great source for Omega-3 essential fatty acids. These are the "good" fats that have shown to have heart-healthy effects. In 1 tablespoon of ground flaxseed, it contains about 1.8 grams of plant omega-3s.
It is also a great source of fiber and contains both soluble and insoluble fiber. It doesn't have much of a taste, so add it to your foods or sprinkle it on to get the added benefits.
It has been linked to help against cancer, cardiovascular disease, diabetes, inflammation, and hot flashes.

Enjoy this recipe and make lots of memories with it. Remember to eat responsibly! 

We love and miss you Nanny! Jesus can't come soon enough.