Cherry Cocoa Pistachio Bites and Healthy Bite Link up

Healthy Bites is where it all began. Yes, over 5 years ago I started making these little balls of goodness for my husband (aka the kiwi). I also made them for me since I couldn’t eat gluten, and at that time there were very few decent gluten free bars, etc. You can read more about that story here.

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Below is one of my first “boxes” I ever made.

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But it was also at that time I stopped guest posting on the kiwi’s old blog and started my own. This one. I should have named it Sherpa Wife Chronicles, but hey, I love good alteration, so Cotter Crunch it was.

Today I’m going back to my roots, of where it all began. Sharing gluten free recipes and supporting my husband. That’s my TRUE passion, and I’m needing a refresher today! I’m hoping on a jet plane and going to “sherpa” the kiwi at his race this weekend. I’m beyond excited, just to be there and cheer!

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And I’m beyone excited to share with you another BALL/BITE recipe and then let you LINK UP whatever BITE/BALL recipe you have been making. So let’s get this show on the road, shall we?

Cherry Cocoa Pistachio Bites

[print_this] Ingredients :

  • 1/2 cup coconut flour, peanut flour, or flapjacked buttermilk pancake batter.
  • 1/2 cup cocoa powder or other chocolate protein powder
  • 1/4 cup nut butter of choice
  • handful of dried cherries
  • 1/4 cup crushed pitaschios
  • butter extract (1/2 tsp) –optional, can use cherry extract or vanilla too!
  • 1/4 cup honey or maple syrup
  • Optional add ins –> ground ginger or cinnamon

Combine 1/2 cup coconut or peanut flour, 1/2 cup cocoa powder or chocolate protein, 1/4 cup nut butter like eatnuttzo, and a handful of dried cherries and crushed pistachios in a large bow. Mix well. Then add in your honey or maple syrup. Add in a dash of cinnamon or ginger for extra spice Mix again and then roll into bite sized balls. Makes about 15-18 balls. Feel free to roll into larger bites, or smaller to make more. Freeze or keep in refrigerator to maintain freshness. [/print_this]

cocoa cashew pistachio bites II

Now it’s your turn! If you have a recipe similar to a healthy bite, or have a made one of my  recipes in the past on your blog, LINK UP!

healthy bite recipe link up

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What’s your favorite HEALTHY BITE flavor combo?

If you linked up or left a comment, then you will automatically be entered into my 2nd Healthy Bite Edition Ebook giveaway. Just a way to say THANK YOU!

Now go live your passion!

Cheers,

Sherpa Wife Cotter

p.s.

I use Flapjacked Protein Pancake batter a lot when making healthy bites. Great source of WHEY protein. They just so happen to be running a back to school special this weekend, so go check it out!

BacktoSchoolSale

Link LOVE & Teff Stew for TWO!

Ahh Friday. We love Friday. And today is one big Love FEST day, so it’s even better. Like I mentioned before, the Kiwi and I are the most unromantic couple, so you probably won’t find us at a restaurant celebrating Valentines day. Ha! But we will celebrate with food. How about the most unromantic sounding stew ever… Teff and Beef Stew. Okay, it’s not sexy, but boy does it make a man feel loved! The way to man’s heart is through his stomach, yes?

teff and beef stew (GF)

[print_this] Gluten Free, Lactose Free, Soy Free.

ingredients:

  • 1-2 Tbsp Olive Oil
  • 1 cup zucchini, chopped
  • 1 cup chopped carrots and spinach (combined)
  • 1 Garlic cloves, minced
  • 1/2 tsp Paprika
  • 1/2 tsp Cayenne Pepper
  • 1/2 cup Whole Grain Teff
  • 1 cup diced Tomato
  • 1 cup ground beef
  • 1/2 cup diced green onion
  • 3-4 cups chicken Broth
  • 1 tbsp. balsamic vinegar or Braggs Aminos
  • Optional toppings: Cheese, avocado, black pepper/sea salt/chili pepper flakes

Directions

Heat oil in a pot over medium heat. Add onions and beef and cook until medium done. Then add in your garlic and other spices. I like to add a little balsamic vinegar or GF soy sauce to get the beef extra crispy, almost blackened. Next add teff and a little broth (1/4 cup) and stir for about 2 minutes. Then let it all simmer on medium low with the rest of your broth for another 20 minutes or so. You can tell once the teff is soft.

Last, add in your chopped veggies and cook until veggies are tender, but not too tender. Another 10 minutes or so on medium low. Add in more broth if you want it soup like. Top with cheese and maybe some black pepper or crushed red pepper. This almost tastes like one big hamburger soup with fixins! Delish!

Serves 2-4.[/print_this]

 

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Definitely a strange but good combination with Teff, but a must try! And if you are making it for Valentines day, pop a breath mint after, will ya? Winking smile

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Let’s finish celebrating with some other kind of love. Link Love! Haven’t done this in a while so thought I’d share a few from this week.

Love Links:

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Cheers and Happy Valentines Day!

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LC (aka Wino Cotter)

p.s.

I just saw that blue host is running a 50% off valentines day special on certain services. Click MY HOST button on the side bar for details! That includes site transfers if you are looking to switch to self hosted. It’s so worth it if you really want to take your blog further.

Fueling Friday: Less Sugar, More Fat, and Happy #NUTTZO DAY!

Well what do ya know … it’s Friday! Oh my. What a week. I’ve definitely IRONED out some kinks, but life will never be 100% smooth. And I’m okay with it. It’s all about the journey, right?

Speaking of more kinks….. we’ve got the IRON UP, but now the kiwi has 2 weeks of FULL RECOVERY after 6 weeks intense training. Yes, he’s takes breaks. Only allowed to do light workouts 3x a week… MAX. The body and nervous system needs to undo all the WORK and heal right. That means the FUELING options change again. Less sugar/carbs, and more good fat/protein.

Here’s what it looks like for the next 2 weeks at the Cotter house.

  • Low sugar Carbs and a fat for Breakfast

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Trying out Purely Elizabeth no sugar Quinoa Oats with kiwi, kefir, and cinnamon.

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  • Protein/Fat based lunch with 1/2 amount of carbs as in training. Lots more good oils and veggies.

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deconstructed Sushi salad anyone?

We also added in these amazing flavored super seedz to snacks and lunch!! So good!

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  • Nutrient dense snacks –> Protein COOKIE recipe below, Green Smoothies with protein, Healthy Bites
  • Lots of tea
  • Fat/Protein Based dinner with less grains. More sweet potato or squash for carbs –> thank you SIZZLE FISH

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  • Always room for red wine
  • And thank goodness for sugar free ZEVIA! Winking smile

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The key here is to get plenty of nutrients while keep the same training weight.  We’ve gone through trial and error and found that his body responds well on this diet during recovery weeks. I basically eat the same except more nutrient smoothies for breakfast, unless it’s the weekend.

Ok, so you ready for these cookies or what?  Try them out and report back. If you add the Pineapple on top, they are totally STRANGE but GOOD, right?

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[print_this] Ingredients:

  • 1 cup crunchy nut butter with a few spoons of flax or chia seed added in –Or use Nuttzo.
  • 1 tsp Vanilla Extract (I used the NuNaturals Stevia Vanilla drops)
  • 1 teaspoon baking powder
  • 1 egg OR 1/3 cup egg whites
  • 1-2 tsp sweetener of choice (optional)- Again, I used the 10 Vanilla Stevia Drops
  • 2 servings (~60 grams) of Vanilla or Strawberry Protein powder
  • Other Add-ins: place dried fruit on top (like pineapple chunks)

Directions:
Preheat the oven to 350°. Grease cookie sheet and set aside. In a bowl, combine your nut butters and protein powder/baking powder. Mix well with hands then add in egg. Mix again. Roll into balls and press onto cookie sheet with fingers until flat. Sprinkle the tops with a little sugar, the real stuff! Bake for 10 minutes or so. Remove from oven and let them cool for 5 minutes before touching so they can set. Then ENJOY!
Makes around 14-16 cookies.

  • Nutrition per cookie: Calories 82.0, Fat: 6.0 g, Carbs: 3.3 g , Fiber: 1.1 g, Protein: 5.5 g [/print_this]

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Okay, I’m done in the kitchen this week. WHOA, recipe overload. At least we’re well FUELED, right?

Do you change your diet during recovery weeks?

Cheers,

LC

And happy NUTTZO day, actually national Peanut Butter day! I’m nutty. Nuttzo is having a great deal and giveaway. Buy two jars and receive 25% off your online order + get a FREE bag of some awesome Purely Elizabeth Ancient Grain Oatmeal. Go to www.gonuttzo.com and enter the coupon code: NUTTZOPE

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Fashion Friday : A Comfy Cotter Style Giveaway

Most of you should know me by now. You know that I’m not very fashionable.The Cotter’s try to  go for the sporty, relaxed, and comfortable look. That’s what happens when you work from home, at a gym, and/or train all day. Heck you’re lucky if I wash my hair once a week thanks to dry shampoo and head bands.

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Our so called fashion? Well, it’s pretty much this.

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Do you see the trend? Cycling clothes, crazy hair, and stretchy pants.

But when I post about fashion, it’s with a purpose. Meaning I’m going to talk about it (and wear it) because …

  1. it’s cute to me.
  2. it’s purposeful.
  3. it’s comfortable.

That’s where pluggz shoes come in. Stay with me here, I’m about to get all SCIENCE GEEK on YOU> Katie will like this.

*I was compensated by Pluggz for this review and giveaway. Please know I am always honest about my reviews and all opinions are of course my own. So thank you for reading.

The “Grounding” Effect –

Quoted from their website

What pluggz do…

Pluggz are grounding shoes; also called earthing shoes. What they do is very simple. Every pair naturally reconnects you to the abundance of the earth’s free energy that lies right beneath your feet. This happens when you walk directly on the ground – whether it is grass, soil, sand, gravel, stone, unsealed tiles, brick… and for all you city dwellers, happily concrete sidewalks, too. So, you can easily get grounded every day without having to go barefoot, regardless of where you live geographically or what season is upon you.

There is also a great deal of substantiating research behind the beneficial effects of grounding and earthing. Science has shown that we have too many free radicals floating around in our bodies and these can cause discomfort, pain, inflammation, listlessness and wreak all other sorts of havoc on our systems. Most of us are deficient in electrons as a result of modern living and the 24/7 times. When electrons are restored to your body, reports are this can make you feel more balanced, revitalized, less stressed – dare we say even happier, often contributing to a positive outlook. Becoming more electron nourished helps to neutralize the harmful free radicals and aids in healing from the inside out. Fortunately for humanity, the earth has an inexhaustible amount of electrons stored inside its vault. All we have to do is connect and make direct contact with the earth. This is what pluggz enables you to do – and fashionably so.

What pluggz do…

Pluggz are grounding shoes; also called earthing shoes. What they do is very simple. Every pair naturally reconnects you to the abundance of the earth’s free energy that lies right beneath your feet. This happens when you walk directly on the ground – whether it is grass, soil, sand, gravel, stone, unsealed tiles, brick… and for all you city dwellers, happily concrete sidewalks, too. So, you can easily get grounded every day without having to go barefoot, regardless of where you live geographically or what season is upon you.

There is also a great deal of substantiating research behind the beneficial effects of grounding and earthing. Science has shown that we have too many free radicals floating around in our bodies and these can cause discomfort, pain, inflammation, listlessness and wreak all other sorts of havoc on our systems. Most of us are deficient in electrons as a result of modern living and the 24/7 times. When electrons are restored to your body, reports are this can make you feel more balanced, revitalized, less stressed – dare we say even happier, often contributing to a positive outlook. Becoming more electron nourished helps to neutralize the harmful free radicals and aids in healing from the inside out. Fortunately for humanity, the earth has an inexhaustible amount of electrons stored inside its vault. All we have to do is connect and make direct contact with the earth. This is what pluggz enables you to do – and fashionably so.

Not gonna lie,  I was pretty skeptical on the “earthing” thing, but I just had to give them a whirl.

Science meets comfort and fashion—> that’s so ME!

pluggz

I tried. I walked. I skipped. I “fashioned.”

Going for the sporty look here. As always.

fashion pluggz

I liked. But more importantly, my feet liked them. For someone who has big feet, long toes, small heels, and high arches, that says a lot. No blisters, very light feeling, great support for my back while standing, walking, etc.

And of course, I chose the green loafers which really made me feel like I was walking on grass or GROUND (pun intended).

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I will definitely be wearing pluggz more and I can’t wait to try them out while traveling. I think they just might be LIFESAVERS (or FEET savers) while scurrying around the airport, terminal, and security line.

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Now here’s the best part, a giveaway! Too good not to share, right?

So see below if you’d like to win a pair of Pluggz. Open to US residents only.

a Rafflecopter giveaway

What’s your go to Comfort shoe? Have you heard of the “grounding effect?

Cheers to Fashion Friday,

Stylin Sherpa (LC)

Friday’s FOR by FOUR: Food, Fitness, Holidays, and more.

Well happy Friday and first week of December is done! Still can’t believe Christmas is in a few weeks. I just started my shopping today. And I’m pretty sure I bought half my presents at target. Although I don’t want to go back there for the rest of the month. It’s crazy.

Speaking of crazy. Ever so often I get this urge to overshare. Not personally (although I tend to do that from time to time), but more overshare a ton of information. Like new finds, or books that I’ve read, or workouts I’ve done, or recipes that I want to make or have made, or etc. etc. etc. you get my point, right?

So this post will share FOUR things of each topic FOR you. FOR by FOUR. Get it? I know I know so much cleverness going on here.

Let me know what you think!

FOR Fitness lovers:

My four favorites workouts.

pyramid

tabatas

min. to minute

Strength Endurance WOD

FOR Recipe and Pinterest Junkies:

Lindsay’s Fresh Cranberry Sauce—> YUM

fresh cranberry sauce 2 e1386034738157 Fresh Cranberry Sauce

Brittany’s Squash Lentil Hot Salad—> Genius!

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Sarena’s great use of leftover Turkey –> GF pot Pie

Purely Twins Healthy Bread Pudding. Need I say more?

flourless pumpkin bread pudding

Want more recipes? I bet you can find some strange but good recipes here.

FOR Nutrition and Cookbook Lovers:

These two books are our go to for endurance training! LOOOOVE the two chefs/nutritionist that wrote them (Allen and Biju). Actually, I am inspired by them and their sherpa ways! Such good info on nutrition/recipes/meals/portables, etc. MUST BUY!

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Grain Brain- This is a must read for those who want to know more about gluten free. It effects more than the gut, it also effects the brain. Great info and recipes of course.

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Gut Bliss is a great read for women! It discusses the female anatomy of the digestive system, hormones, and more. Although I don’t eat all the foods on the diet she recommends, it’s a good read for learning about your gut in regards to stress, pregnancy, and more.

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FOR GF Breakfast/Snack Lovers:

Puro coffee- it’s heavenly. But more importantly, it’s a coffee with a cause! Puro Fairtrade Coffee is a brand from a company called Miko who has been roasting coffee in Belgium for 212 years, wow! The coffee is amazing, but so are their hearts! Saving the rainforest and promoting fair trade. You can watch more of their story here!

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More GF snack love. My niece and of course the kiwi have been loving these snack, especially for breakfast! Fruit Source bars, Glutenfreeda snack pack granola/oatmeal (good for breakfast on the go), and the new gluten free SMART detour bars.

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FOR those who love Holiday ANYTHING

I bought all FOUR of these. guilty.

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Did I miss anything? Leave four FOR me!

Cheers,

LC

Gratitude Muscles & #UdisFriendsgiving

Yesterday we had an abundance of family, friends, delicious food (gluten free included), and a thankful heart. What can I do with that thankfulness today? Keep giving it. KEEP and GIVE being the KEY words.

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Gratitude is a discipline

The more you practice feeling grateful, the more grateful you become.

Gratitude is a muscle you strengthen through daily use — an exercise, not an emotion.

It’s not something you feel, but something you do.

Like most things, the people who are best at it are the ones who do it even when they’re tired and worn out and don’t much feel like it. –> Jeff Goins

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Going gluten-free requires a strong network of friends and family, and Thanksgiving or Friendsgiving is the perfect time to show thanks to and celebrate gluten free supporters, experiment with new recipes and try with friends and family.

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Thanks to Udis glutenfree for letting me share and give in THANKS with my family and friends the gluten-free way. Yes it was savored and appreciated.

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I made a allergy friendly few dishes, yes we enjoyed them all, but actually it wasn’t all about the food, it was about feeding the my Gratitude Muscle.

GF/Dairy Free Oreo “dirt” pie. Shall I share the recipe?

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turkey leg

winter salad

And you know what? My Gratitude muscle grew yesterday and I plan on making it grow more and more over the Holidays. It does take FOCUS, PRACTICE, DICIPILINE, but to me, that’s the best kind of HOLIDAY workout you can do for yourself and with others.

So Cheers to Thanksgiving!

Are you working on your Gratitude muscle? –> corny cotter is on a roll this week!

LC

Carrot Ginger PB Bread & a Fitness Friday Exercise

Well it happened. I got sick as a dog on Wednesday night and in bed all day yesterday with the flu. Oh man oh man was that brutal! I don’t remember  the last time I had the flu.

Today is a little better but I definitely need to keep it easy.

So I won’t be doing the these Crazy Cotter GI Jane moves anytime soon. But you can, and then report back. Ok?

I’m also hoping my appetite comes back soon. So much goodness around the interwebs.

Speaking of goodness. I promised to post my strange but good Carrot Ginger Peanut Butter Bread I mentioned in my GF Thanksgiving Round Up. Don’t know it till you try it!

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Mmmm Ginger, I think I need that for my flu symptoms… ASAP.

carrot pb bread

[print_this]Ingredients:

·  1 and 1/2 cups GF Flour (or regular flour)

· 2 tbsp. crunchy PB (Nuttzo works great!)

· 1/2 c peanut butter flour  (could also use almond meal or coconut flour)

· 1 1/2 teaspoons baking powder

· 1/2 teaspoon cinnamon

· 1-2 tsp ground ginger (can also use fresh)

· 1 1/2 cups shredded carrots

· Dash of salt

· Sweetener of choice- I used liquid vanilla stevia. You can also use 1/4 cup honey or agave nectar.

· 1 banana, mashed 

· 2 eggs  

· milk (I used a little less than 1/4 -1/2 cup almond milk depending on thickness of batter)

Directions: Mix flour, baking powder, and spices/salt. In separate bowl, mix carrots, banana, stirred egg and sweetener. Combine with dry ingredients and then add in your milk. Mix batter thoroughly. Pour batter into loaf pan and bake @ 350 for 45-50 minutes. Might be longer depending on your oven. So be sure to check at 45 minutes. I’m also thinking they would make great muffins too! If you want to add more fiber to the bread, try mixing in pysllium husk fiber! maybe 2 tbsp. [/print_this]

 

I’ve made it without the crunchy pb. If you don’t have pb flour, try this one! It’s still my recipe just tweaked.

Also, you gotta try this dish, another strange but good Cotter concoction. GF Pasta Carbonara with hard Boiled egg and Chili Sauce on top. It’s a Kiwi Cotter favorite!

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Oh, I almost forgot. I am guest posting a recipe over on Cori’s blog and she is hosting a Healthy Bites giveaway. Now that’s a good Friday, am I right?

cherry crisp

Short and sweet today, the meds are fading. Winking smile

Cheers!

Sick in bed Sherpa

p.s.

If you are ever sick, read this post. It makes total sense! I am actually glad I got the FORCED rest!

Life After Blogging Guest Post: Part 2

Real life is shared here on this blog. And today I have another REAL life GUEST POST! Round 2 of Life after Blogging. Enjoy her wise words!

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Hi Cotter Friends – I’m back And SO happy (and honored!) to be here guest blogging for the ever-beautiful Lindsay while she’s off traveling for a few days.

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Last time I visited, I talked about life after blogging and some simple truths I’ve taken to heart, recently.

And today? I’m here to talk a little bit more about life after blogging and how I approach or see life today vs. how I saw it through my ‘blogger eyes’.

First off, let’s get one thing out of the way – I’m a total Type A personality. I have a very hard time with pulling back, with not living in go-go-go mode constantly. I’m working on that.

But through my ‘blogger eyes’? I saw that tendency to do more, go more, BE more as something to be proud of. It was so gratifying to write about how much I conquered in my day, or what my new goal was for a race, or whatever. And in some ways, sure – hitting milestones or conquering a new goal is totally something to be proud of and to strive for.

BUT.

When going, going, going, doing, doing, doing, becomes ALL that you are day in and day out? Where’s the ‘life’ in that? And by ‘life’ I mean where is the living in the moment, being present, versus rushing from milestone to milestone and through to-do lists? To me, that means you’ve sort of lost sight of the ‘living’ part of life. The part where we actually take a moment to step back, exhale and take it all in.

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(this picture was taken in Maine at our favorite lake, Mousam Lake as we helped my grandparents close their summer home for the season…this picture captures the essence of this ‘happy place’ for me but also captures the essence of stepping back, of exhaling, just being…)

That’s been the single most eye-opening bit for me in the life after blogging realm. I talked about living a full life in my last guest post for Lindsay. I’d urge you not to misconstrue that ‘full life’ concept as a life jam-packed with all of those things I listed above (the goals, milestones, bucket lists, to-do lists, etc.) but instead to think of a full life as a ‘lived’ life. One where you do take that time to step back, to exhale, to explore, to just be. (sounds counterintuitive, but hear me out…)

And while I may still be a Type A-er by fault, I am striving for reformed Type-A. Where I’m able to say no, I don’t NEED to do xyz activity, I’m perfectly content right here. And no, I don’t HAVE to clear my to-do list today, going for a walk through my favorite local nature reserve is far more important (like the hubs and I recently did on a rare weekday off together)…

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The moments we spent together that day solidified for me exactly what living a ‘lived’ life means to me today. Not through ‘blogger eyes’ but through my eyes today. A lived life is a slower life (in my opinion…and this can be figurative too, not necessarily literal) where you learn to literally stop and take a deep breath of the crisp fall air around you, quack at the ducks in the pond as they quack back at you, and walk hand-in-hand daydreaming away with the hubs without a second thought about the to-do list, chores, miles, and errands that await you at home. (and learn to laugh at yourself when you take a wrong turn on said nature walk and have to track back a good two miles to get to your car, ha).

So let’s go ahead and add that to my list of simple truths – strive for a ‘lived’ life, not a ‘rushed’ life. There is a difference. This much I’ve learned.

Love,

Jess

What are you striving for in life? Let’s savor it, don’t rush it.

Friday Favorites: Gluten Free, Dairy Free, Non GMO, and More.

If you want the weeks to go by faster, just start blogging because then they will fly by and you will feel like you just posted a Friday Food post.. ..yet again. Ain’t that the truth though?

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Shameless love grown foods plug right here, cause I’m feeling sassy and my giveaway ends Monday.

But really, here’s another Friday post. Hopefully one that is useful for you and some what entertaining. Winking smile

Let’s begin, shall we?

I’m going to give you a run down of a few of my favorites. Some are gluten free, some are dairy free, and some are NON GMO (it’s national NON GMO month!).

Favorite Gluten Free Food and drink:

Love my PB Free Creamy Nuttzo and my Zevia (Lime Cola is the best). I love them so much I take them for walks so we can bond. Just kidding.. sorta.

nuttzo and zevia

Want to try Nuttzo? Use code COTTER15 at checkout for a 15% discount.

Then there’s crack chips. I mean kettle cooked Sweet potato chips. I love the salt and pepper and the kiwi likes the salt and vinegar. Dang, these are GOOD. Gluten free and duh… FOOD SHOULD TASTE GOOD!

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My next “favorites” stash is for my niece. She’s recently had to go on a gluten free and dairy free diet, so I bought these goodies for her.

GF and dairy free

Udis Gluten Free Bagels (non gmo, GF, and dairy free) paired with Daiya Strawberry cream cheese. I like the daiya because it’s dairy free/casein free/soy free and made with coconut oil. Almond Breeze Chocolate Milk, Eat Pastry Vegan Cookie Dough, and Pamela’s Pancake Mix (GF but not dairy free).

Oh and let’s not forget these .. Healthy Bites, HER favorite. Vegan and made with love. hehe.

vegan cookie dough

My new favorite Strange but Good Recipe was inspired by this month’s Bestowed Box, which just so happens to be focused on NON GMO foods. Um, yes, all are freaking delicious too!

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I got hooked on the Enjoy Life Seed and Fruit mix and the The Good Bean Smokey Chili and Lime Chick peas. Needless to say, they were thoroughly enjoyed in my strange but good salad.

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Don’t knock it till you try it. Spicy Chickpeas with a hint of lime, spring mix, carrots, and fruit and seed mix. Served with a balsamic vinaigrette. Also goes well with a  mild soup, like butternut squash!

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If are looking to try bestowed box, they are giving 50% off their first month of Bestowed ($10 instead of $19).  bestowed.com/join with the coupon code HELLOTEN103 – good through 11/20.

Wow, didn’t even I had all these discount codes. Ha! Enjoy and take advantage.

What’s your favorite Gluten Free, Dairy Free, non GMO food come lately?

Cheers to race weekend!

LC (aka Sherpa Wife)

Form Friday: Tips on Building Strength with Hill Running

Yesterday I spoke about believing in YOURSELF to dream big. Today WE are talking about what we’re WORKING ON in order to DREAM BIG. Enduring and building strength. Yep, the kiwi is working on both. Overcoming a knee injury takes TRUE physical strength, and making a come back takes even more MENTAL strength. I am witness to both!

I recruited the Kiwi to share what it is he’s doing to keep building that PHYSICAL strength as a professional triathlete. —>Hills, Hills, and more Hills!

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Running Tips by Kiwi Cotter (aka the husband)

I love running with a passion, it is my favorite of the three disciplines even though the past year has no suggested that all. The key in sport is knowing what works for you as an athlete and what does not. For me what works is strength endurance. I love running hills and it is a huge help in developing the strength needed to stay strong over the course of the event you are participating in. Here is one of my favorite early season workouts I do after having a good 6-8 weeks of aerobic work in my legs.

crowie and JP run

WARM UP:

15+ drills and strides

MAIN SET:

6-10×300 meters

I find a 200-400 meter hill with 3-5% gradient. At the top I look for a nice 100 meter section to open upon. Run at 75-85% to the top. Once at the top I like to make sure I keep my turn over nice and high over the flat section. I like to do this so come race day my turnover doesn’t slow down much at all. If if it isn’t slowing then more than likely you will be up to speed faster than the next guy.

COOL DOWN:

10 minutes

Want to save this workout–> Click on picture to pin it.

hills

When performing hill efforts always keep your gaze 50 meters up the road.
Focus on staying nice and tall and not hinging at the waist..
Keep your turnover as constant as you can.

Again this is a set that works for me. Make sure you go in warmed up and have some miles under your legs before going into this session.

JC —  www.kiwicotter.com

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So, who’s joining me on my next hill workout? Anyone?

How often do you run hills?

Cheers,

LC