Wednesday, June 27, 2012
A Newbie At Running...
Let's talk running...

I have a lot of mixed emotions about running in general. Trust me, I have no fear of physical activity, my fears are more on the injury side, like I mentioned last Wednesday. I am a firm believer in working out smarter, not harder. Not to say I don't reach that intensity level...I LOVE intense workouts, however, I do believe there is a gentle progression that you need to achieve in any new activity you start. I have no desire and never have to run a marathon. This seems to be the first question you get whenever you start running. I, personally, don't think everyone is made to run a marathon. Isn't it ok just to want to run 3 miles and just feel good about it? Does there have to be another mile added to feel accomplished in running? What I want to do, is to be able to go out for a run and enjoy it. I feel like running, if you do it right, can be an incredible cardiovascular workout and you get to be out in your surroundings! I'm hoping to feel this way in the fall.

This is a journey for me, so when I share, I'm sharing my personal experience with starting a new type of this case, running. I am NOT a runner. I am a personal trainer trying to learn more. I think that needs to be stated from the beginning. I actually do not love running. I have been told that it takes practice and that once you get good at it then you will want more. I'm definitely not anywhere close to that mentality. Since I've done most other types of workouts, I figure keeping a journal of the beginning of running would be interesting for me personally and help me when I train others. Kind of like going to a surgeon that has actually had surgery before, not just done surgery on others...the bedside manner is just better and there is more compassion with how he/she treats you.

Anyway, so my start is on the treadmill. I'm choosing this because I want to practice my stride and running properly. I ran on Saturday outside, but I noticed right away that I started rolling my foot heel to toe even after practicing not doing this. This is wrong! I think we all have to find what works for us, but you can read about methods here and here. I immediate spoke to myself and corrected the issue. Running is definitely a mental exercise. Since I'm new to it, I think about my run while I'm running probably way more than seasoned runners do. Most people think you just go out and run. This will leave you overly sore and injured. Running is no joke, a serious leg exercise. I know, that's a given, but I noticed muscle soreness in a completely different way after my first 1 mile run. Not agony mind you, but actually feeling muscles that were used in a different way. This is important. I do not plan to run on consecutive days. I think variety is definitely the spice of life...also, it gives my running muscles a chance to build up again. So, this is my journey to running...

Monday, June 18th, I started with a HIIT workout and a 1 mile run on the treadmill. Details here.

Tuesday, June 19th, I did a HIIT workout with some strength exercises.

Wednesday, June 20th, I ran 2 miles on the treadmill and did some strength training along with yoga. This run felt good. It was hard, but good. My focus on this run was to see if I could get through the full 2 miles without walking. I did and that alone felt good. I felt a definite shift in my energy once I got through the wall. That did feel good. My legs were sore at the end of this one, but again, it was a good sore. I am really focusing on stretching with these runs. My hips, hamstrings and calves get special treatment after each run.

Thursday, June 21st, was a tabata day for me.

Friday, June 22nd, was a much needed rest day.

Saturday, June 23rd, was my 5k fun run at the convention. I won't lie, this was HARD. I know, it was kind of crazy starting to run on Monday and then doing 5k on Saturday, but I'm not a newbie to exercising, just to running. This was a test for me to see if I could get through it. This was my first time ever really running outside. Jay and I have done the couch to 5k app, but not a full on run. I was nervous because I am as clumsy as they come. I trip on everything and walk into walls in my own house. It's a gift. This started out slow for me. It was not a race, it was a fun run for a benefit the convention put on, so I felt no pressure to get to the finish line. I really just wanted to feel what it was like to run with a group of people. That was a huge thing for me. I totally see now why people love running races. This is a feeling like no other doing something with a group of people to support a cause. The weirdest part for me was actually feeling the different metabolic systems in my body take over during this run. I know, probably something most runners don't care about or know about, but actually putting my education into practice was amazing. Breaking through that energy wall felt amazing! The hardest part about this run was there were quite a few up hills, but only one down hill and that was at the end...luckily, I had Tony's iPod with me and the last 3 songs to get me through were Baby Got Back, The Old 97s singing Time Bomb and the last song was I Of The Tiger, seriously. That one came on right before I turned the curve for the downhill to the finish line. I was laughing out loud at that one. On a foot note to the music, I never realized how important music is when you run. I always read peoples play lists, but never knew the importance of them. Now I get it. Not only does it have to be entertaining, but it has to be a certain beat to keep you going.

So, on my first 5k I ran it in 37 hot, humid, sweaty minutes. Let's see where this takes me...


posted by Sarena Shasteen - The Non-Dairy Queen @ 6:53 PM   18 comments
Tuesday, June 26, 2012
Weekend Ramblings...
This is what it looks like to travel with me for 4 days...

Tony took a picture of the amount of food I packed to post on Facebook. The amount of food I eat these days is kind of impressive to him. I'm telling you, when you find what works for your body, it feels so good! Also, I have to be prepared! This girl needs her food and when all you can get at dinner is salads (i.e. lettuce, two slices of cucumber and 2 cherry tomatoes) ya gotta have a stash! Things you can't see are water, sausage balls (for Tony) protein powder, oatmeal, almond milk, carrots, apples, peaches and bananas. The coke zero is for a caffeine hit in the afternoon after late nights up!

To say my thoughts are all over the place right now would be an understatement. The reason I went MIA for the past week is because Tony and I headed to Charlotte, NC last Thursday to attend the comic book convention we go to there every year. As always, it was an incredible event and really it feels more like an annual class reunion rather than work. Tony did well and connected with some great fans. Since he works out of the house and doesn't get a whole lot of contact with fans, it really makes a difference when he gets to hear from them especially face to face. He came home excited to continue on! Which is always a great thing when it comes to work...

I got the pleasure of meeting with the lovely ladies at Purely Twins!

Lori and Michelle are such amazing entrepreneurs and I love watching them grow their success! There was never a lull in our conversation. While I had never met them face to face, I felt like I had known them forever (it has been years) and the subjects to talk about just kept going! These ladies are inspiring and so incredibly sweet. It was such a great time and I can't wait to see them again!

We are now back home, still without kids...which we miss so badly right now, but we will be back with them in 3 days! I CAN NOT WAIT! I have a lot of work to get done, some I'm looking forward to and some not so much (book keeping hates me and the feeling is mutual). I did, in fact, run the 5k fun run this past Saturday associated with the convention. I want to share the details and my thoughts on running in a different post that I will have up tomorrow. I'm thinking about continuing the Workout Wednesday posts. Working out is such a huge part of me and I feel that since I'm playing around with some different things, I would like to share my take on them...specifically running. No, I am still not a runner and I have no plan to go beyond a 5k, but I've learned a ton of stuff recently and I want to share.

Are you a runner or want to be? What is the best tip you can give a newbie?

Do you take food when you travel? What's a must have for road trips?

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posted by Sarena Shasteen - The Non-Dairy Queen @ 7:26 PM   10 comments
Wednesday, June 20, 2012
Workout Wednesday!

So, I ran...

Those of you that read here often, you know I'm not a runner. I don't think everyone is made for it or enjoys it. I'm an avid exerciser, personal trainer and specialist in fitness nutrition. However, I am NOT a runner. Well, the other day, after working with a client and doing a little HIIT workout (my favorites) myself, I decided to hit the treadmill for a 1 mile run. I feel silly even talking about running because I workout all the time, but this was different for me. It was nothing major, no one prompted it and I had no real goal...other than to run the whole time. I'm normally an interval walk intervals are ok with me, but I ran the whole time on this occasion. I focused on my stride and concentrated on taking it one step at a time (literally). I was pretty proud of myself when I was done. My time was good (for me) and I didn't hate it. I even felt a little "high" from the little event! It was a small accomplishment, but an accomplishment non the less.

Running actually makes me nervous. I worry about injuries more than anything. I feel like more people get hurt running and I want to understand more about proper running in general. I'm guessing that the number of injuries from running is really no different from any other physical activity, but I'm guessing there is more room for error. Also, I figure, if I'm going to train people, I need to at least understand how it works. I also like the idea of just wanting to go for a short run and enjoying it as another form of exercise. Ok, truth, I'm a fitness junky and will try just about anything just to see if I like it. So, I'm kind of using this as a journal entry of sorts for my run...

I ran Monday and felt great. I made sure to stretch my legs and feet well afterwards. I elevated my legs a little bit to keep the blood flowing (this was due to the combination of HIIT and running, my legs were tired) and I made sure to eat well (this is not a change from any other day). Tuesday, when I got up, I realized my calves were sore. Not strained sore, but muscle sore which I attribute to DOMS due to using my muscles in a different way while running. So this is why runners have such great calves! I feel great otherwise, so this is a good start. I did a fun lighter tabata style workout Tuesday with hip and thigh strength training to work other parts of my legs and give my calves a break. Today my calves feel better so I'm going to venture for another run today. This will be interesting for me because I plan to see how far I can go. I'm not combining it with any other cardio so hopefully I can take it a little further.

Before I am off to start my day, I'm getting some tasty fuel...

I'm seriously loving the peanut butter (made with peanut flour - higher protein), celery, apple and strawberry mixture! Knocks my socks off it's so good!

Do you run? Tell me about it. What got you started and why do you do it? Do you have any favorite recourses? Do share and feel free to link to posts about your experiences too!

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posted by Sarena Shasteen - The Non-Dairy Queen @ 6:30 AM   16 comments
Monday, June 18, 2012
Meatless Monday! Miniature Lentil Loaves!
Well, the kids are officially with their grandparents/cousins for the next two weeks. This starts the beginning of a crazy two weeks for Tony and I work wise, so the kids are having their vacation time away from our boring time! It's so strange, I love having this time with just Tony, but I also miss the heck out of those silly boys the second we drove away from them. I know this is good for them though. I remember spending time at my grandmother's house with my cousin during the summer and it was always such a blast. You get away with a lot more too!

We had an extremely peaceful Father's Day. We spent the day with Tony's family (always a lot of fun), which included a gluten free fish fry

and gluten free hush puppies!

The funny part about this is that these are the pictures from last year (I did not have a camera with me) and I realized that we made the same thing just under a year ago! Tony's dad is such a great fisherman and he caught a bunch of fish the day we arrived! Huge score for this family! The hush puppy recipe is here

As I stated in my previous post, there have been a lot of repeat eats here lately...

I made meatloaf for the guys the other day and decided that was my chance to try my lentil burgers in loaf form. 

Our meatloaf recipe is Martha Stewart's Classic Meatloaf with the addition of sautéed onions added to the top in the last 30 minutes of cooking. So, I made my lentil burger mixture, added 1/2 cup dried shitake mushrooms to the lentil pot while it boiled, put the "burger" mix in 3 miniature loaf pans, covered them in a mixture of 1/3 cup ketchup mixed with 1 tablespoon brown sugar and some sautéed red onion. I baked the miniature loaves for 1 hour. I LOVED the crispy exterior of these! YUM! The sweetness for the topping really complimented the loaves. 

Best part of meatloaf/lentil loaves...sandwiches! The mini loaves were perfect for sliders...

The guys had mega meatloaf sandwiches on homemade gluten free bread. I was actually sad when the leftovers were gone...

Miniature Lentil Loaves
(makes 3)

1 cup lentils
1/2 cup dried shitake mushrooms
4 cups water
1 1/2 cups quick oats
3/4 cup salsa
1 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper

1/3 cup ketchup
1 TBSP brown sugar
1/2 cup sautéed red onion

Place the lentils and mushrooms in 4 cups water. Bring to a boil. Reduce heat and simmer for 20 minutes or until done. Poor off excess water. Allow to slightly cool. Next add oats through pepper to the lentils and mix thoroughly. Place in the refrigerator and allow to cool completely. When ready to make, divide the mixture into 3 miniature loaf pans. Top the uncooked loaves with ketchup mixture. Bake at 400 degrees for 30 minutes, add the onions and bake an additional 20-30 minutes.

I'm sharing this on Simply Sugar and Gluten Free's Slightly Indulgent Tuesday.

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posted by Sarena Shasteen - The Non-Dairy Queen @ 5:00 PM   12 comments
Tuesday, June 12, 2012
Chocolate Dipped Peanut Butter Cookie Dough Bites
So, it has been raining here for days...and days and days and days...

I would be down about it, but I found myself in the kitchen playing due to the lack of any interest what so ever to go outside. Oh and I had a hideous sunburn that left me wishing I lived in a cave. Lesson learned and I am now on the mend for that. I am pretty sure the farmers' tan that I'm gonna be left with though is going to be less than attractive in a tank top though...

So, back to the kitchen. I decided to pull out some old favorites I haven't visited in awhile. I started with making treats! I was considering making a peanut butter oatmeal cookie dough ball (dang that's a lot to say) based on my snicker doodle cookie dough ball and my gingerbread cookie dough ball recipes, but ended up making more of a candy treat than a cookie treat. No worries, I think these were even better than expected!

Honestly, after sneaking a taste of the dough, I almost didn't bake these...

I stuck with the plan though and after baking these little guys up, I decided to dress them up a bit...

This chocolate is amazing! You can actually taste the subtle hint of coffee and the little coffee bits gave the chocolate a little texture. It was a perfect contrast to the doughy bites. 

These little suckers are addictive though! You've been warned...

Chocolate Dipped Peanut Butter Bites 
makes 37

3/4 cup brown rice flour (I used Bob's Red Mill),
1/2 cup oat flour (I used Bob's Red Mill)
1/4 cup peanut flour (I used Protein Plus)
1/3 cup brown sugar
1/2 tsp guar gum
1/2 tsp salt
1/4 tsp baking powder
2 TBSP flax meal mixed with 6 TBSP hot water (allow to sit for 5 minutes)
1/2 cup natural peanut butter
15 drops vanilla stevia
1/2 tsp apple cider vinegar
6 TBSP warm water
3 oz dark mocha chocolate (I used Scharffen Berger)

Combine the brown rice flour, oat flour, peanut flour, brown sugar, guar gum, salt and baking powder in a large bowl. When completely combined, add the flax gel, peanut butter, stevia, apple cider vinegar and warm water. Mix well to combine. Using a tablespoon, scoop and roll the dough into balls. Place on a parchment lined cookie sheet. Place the cookie sheet in the freezer while you preheat the oven to 350 degrees. Once the oven is preheated, bake the dough balls 15 minutes. Allow to cool completely before dipping in the melted chocolate.

Place the chocolate in a microwavable bowl. Heat for 1 minute and stir. Heat for an additional 30 seconds if needed and stir. Continue to heat at 30 second intervals until melted. Dip the bottoms of the peanut butter balls in the chocolate and place on a pan lined with piece of wax paper to cool. Place the pan in the fridge until the chocolate has hardened.

I'm not normally a chocolate girl, but these totally hit the spot for me. I guess the peanut butter chocolate combination is where it got me...I'm a sucker for peanut butter!

I'm sharing these on Simply Sugar and Gluten Free's Slightly Indulgent Tuesday.

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posted by Sarena Shasteen - The Non-Dairy Queen @ 7:51 AM   16 comments
Monday, June 11, 2012
Anniversary Mushiness...
Mushy post warning...recipe coming in a little bit.

Oh and to all of you that posted Happy Anniversary to us yesterday, thank you! I was kind of blown away with the kind words and messages!

The realization of the passing of time has been pretty strong for me lately.

Yesterday marked mine and Tony's 17th wedding anniversary.

(Life was a little bit different in the adventure department. This was taken after a caving trip. I'm in the red shirt and Tony in the green shirt behind me...19 years old!)

We have been together for 18 some ways it feels like yesterday and in others it seems so long ago. We have been through so much together. We were definitely kids when we got married, but I believe we were always old souls. So many people thought we were crazy, but I'm happy to say that while we may have been young, naive and a little crazy, it was the smartest decision I have ever made!

 (Paris 2004)

I think we've done some pretty amazing things including creating a pretty amazing family!

(Summer 2001)

(Jay 2010)

(Max 2010)

(my guys December 2011)

(Tony and I December 2011)

Life is not always perfect or how you think it will be, but looking back, even through the hard times, I realize that it doesn't really get any better than this. I am incredibly thankful and I feel like the luckiest girl alive to have these amazing people in my life. Life is constantly changing and now instead of being a little scared of that change, I look forward to the next adventure!

Best quote on finding the one by Mac McGuff from Juno...
Look, in my opinion, the best thing you can do is find a person who loves you for exactly what you are. Good mood, bad mood, ugly, pretty, handsome, what have you, the right person is still going to think the sun shines out your ass. That's the kind of person that's worth sticking with. 

Yep, that's what I got.


posted by Sarena Shasteen - The Non-Dairy Queen @ 7:20 AM   18 comments
Tuesday, June 5, 2012
Gluten Free and Dairy Free Cinnamon Roll Attempt...
I feel bad not posting much these days. With the kids home during the summer, things are a little on the crazier side. I feel like any time we can get out for a minute, we should and so, my writing suffers. So, I post when I can...

At least I'm not doing this all the time. Seriously, I want to come back as one of our cats in my next life. They have it made! Luke cuddles with the stuffed Mr. Bigglesworth and it is the cutest thing ever. He carries him in his mouth around the house to have him close. It is so sweet!

Yesterday was extremely rainy in the morning and well, I got up after a night of being awakened by horrible thunderstorms to workout early and get my day going on the right foot. The rain in the morning, when I got up, was extraordinarily peaceful. After I did some cardio and drank a good amount of water, it was coffee time. I enjoyed my coffee while experimenting in the kitchen.

I attempted gluten and dairy free cinnamon rolls (you can see where they part sort of)...

The kids awoke to the smell of cinnamon baking in the oven...

This was not a successful cinnamon roll, but it made an amazing coffee cake...

The flavor and texture were perfect, but the roll part was maybe not so successful...

This just means I have more delicious adventures to go on. I will get this down!

Have you had any tasty adventures lately?

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posted by Sarena Shasteen - The Non-Dairy Queen @ 7:24 AM   12 comments
Monday, June 4, 2012
Brunch Giveaway Winner!
According to the winner of the Bob's Red Mill and Attune Foods' Brunch giveaway is Cait from Cait's Plate! Congratulations Cait!

True Random Number Generator  29Powered by RANDOM.ORG
posted by Sarena Shasteen - The Non-Dairy Queen @ 7:22 PM   0 comments

Sarena Shasteen - The Non-Dairy Queen
Home: Atlanta, GA, United States
About Me: Lactose Challenged
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