Monday, July 21, 2014
Perseverance - 10 MILES!!!
Happy Monday!!! Who's feeling marvelous???!!!

MiMM MIMM #77 A Very Grateful Thanksgiving <3

I know, it's Monday and we all want to be on vacation, but since we all can't be sitting with our feet up at the beach drinking our amazing freshly brewed cup of coffee leisurely watching the sunrise, let's just agree to make this an amazing week. Ok? It is going to be a crazy one here, so I am just going to roll with things and try to stay on task. That will be an accomplishment all on its own.

Thank you all for the well wishes on the marathon Tony and I signed up for. We are both super excited and super nervous. Don't worry, we are playing it safe and there are full rest days built into our plan. I was really happy with how well we recovered from the 9 miles last Saturday. I swear the humidity and dew point are the hardest parts to get through with these summer runs. I've done a lot of reading on running in humidity and the hardest part for me is regulating my water intake on those super humid runs. I don't really feel like I'm sweating until we start to walk for a minute. Then, I don't want to chug my water because I don't want to cramp. So, I'm working on drinking more, but not too much. There's no strict rule since we are all different and sweat at different rates. So, I just need to play around with it to see what works for me.


Here's the breakdown from last week…

Monday - HIIT/heavy lifting leg training
Tuesday - 6.2 miles at Suwanee Greenway/taught boot camp
Wednesday - upper body strength training/yoga
Thursday - HIIT/taught boot camp
Friday - 4 miles Gary Pirkle Park (Hit a PR too!!! Felt amazing!!!)/body weight leg training
Saturday - rest
Sunday - 10 miles!!!/heavy stretching

Ok, leg day…that's a hard one to build in with this training. Experienced marathoners/trainers, I will gladly take feed bake on this! I imagine as time goes on, my leg day will be more functional than actually lifting heavy. I played around with the leg press on Monday for fun doing different feet positions and man, my booty was screaming for mercy on the run on Tuesday. It's hard for me because I love to lift, but I also love to run. I have to remember that I've got a different goal for awhile and the heavy leg days are probably done for the next couple of months.


The 10 miles felt great! We ran it on the treadmill due to the weather. It was entertaining since I watched Dirty Dancing and well, the music is fun in that movie, so I was feeling good through the run. I hit a speed PR for a distance run! That felt amazing. My IT band did get pretty tight at mile 8 this time. It happened last week too. It was good after I stretched it, but it was frustrating. I think I need to spend more time with my yoga again. I haven't been teaching it during the summer and I think I need to get back to doing it more often. It just really helps keep things strong and limber.

I hope you all have an amazing weekend!


posted by Sarena Shasteen - The Non-Dairy Queen @ 6:30 AM   32 comments
Wednesday, July 16, 2014
Cheese Free Gluten Free Cauliflower Pizza

I know, I'm a bit late to the game with the whole cauliflower flatbread. To be honest, I always just kind of glanced by it when I saw it pop up in the blog world. I can't have cheese, so really, what was the point? Well, Tony was on a vegetable and protein kick for awhile, so I asked if he would be brave enough to try it. He HATES cauliflower. I showed him pictures and he said "sure". So, I made it for him. Well, that sparked my curiosity! I LOVE cauliflower! This looked like dough. It actually came out so well, that he asked for it again. So, I made it again, but I wanted to make one for me too! So, this is my cheese free version of cauliflower pizza or flatbread.


This crust is so crispy and you can actually pick it up with your hands. 


I topped mine with roasted red pepper hummus, sun dried tomatoes and some fresh basil. I never wanted this meal to end!


Cauliflower Pizza Crust or Flatbread

1 head Cauliflower, mine was 2 lbs 3 oz
2/3 cup Garfava flour or Garbanzo bean flour, Bob's Red Mill
1/2 cup Egg whites
1 tsp Baking powder
1/4 tsp Garlic powder
1/4 tsp Italian seasoning
1/4 tsp Salt

Preheat your oven to 375º. Line a baking sheet with parchment paper.

Rice the cauliflower in a food processor. I do this in small batches so I don't over process the cauliflower. Microwave, with the lid on, 10 minutes with a couple of tablespoons of water added to it. Stir at 5 minutes. In a cloth lined colander, put the cooked cauliflower in the cloth and allow to cool for a few minutes. When cool enough to touch (or burn your hands like I do because I'm impatient) squeeze out the excess water. Make sure you get as much water out as you can. Place the drained cauliflower in a mixing bowl. Add the garfava flour through salt to the mixing bowl. Mix well. You should be able to handle it, but if you can't, add a little flour. Bake 20 minutes at 375º. Top with your favorite pizza toppings and bake at 425 degrees 10 to 15 more minutes.

I'm sharing this on Gluten Free Wednesday

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posted by Sarena Shasteen - The Non-Dairy Queen @ 6:30 AM   199 comments
Monday, July 14, 2014
Training To Run My First Marathon!!!
Hello friends! I hope everyone is feeling Marvelous! I know I am! Ready to tackle this week!!!

MiMM MIMM #77 A Very Grateful Thanksgiving <3

Well, if I would have waited a few more days it would have been a whole month since my last post. I don't know how, but this summer has flown by for us. The kids go back to school in a few weeks and we have a lot to do in those weeks! It has been a busy summer with work, house stuff (um 3 weeks with no AC was not so much fun - no worries, we have a new one now) and Jay (my oldest) started running cross country. So, we've been all over the place.

Ok, well, I think I'm going to do things a little differently for awhile here at my little piece of the internet. I have been thinking a lot about where my career, life and goals have led me and I have a few things that I think I've finally gotten the courage to talk about. In the next few weeks, I'm going to share some personal physical challenges I have gone through, as well as, my thoughts on overcoming these challenges. I'm also going to journal more here. Tony and I have made the craziest decision to run our first marathon! Yeah, me, the girl that hated running a little over 2 years ago has decided to 1) completely fall in love with running and 2) act like a crazy person and complete a full 26.2. I have rules first and foremost in this crazy training plan though. I refuse to wreck myself, I will follow a plan (I'm tweaking a plan to suite my already crazy life), I will fuel myself properly, I will rest when I need it and I will (hopefully) not lose a toenail. Please don't let me lose a toenail…


I really want to share this journey here to help others, but to also keep record of this experience with Tony. I love the idea of journals, but I always seem to let them go after awhile. Also, this will keep me honest with myself so I stay on track.


So, our race is in late October and it is FLAT! We have 15 weeks until the big day! We looked all over for a race that would suite us. This one is a perfect time of year and hopefully will be easier on my legs being that it's flat, so I can teach Boot Camp the follow Tuesday like I normally do. The weather should be perfect and it's a paved trail, so that will be nice. Hopefully the leaves with be at their peak time to change. It's not too far from where we live and we will be doing some of our longer training runs there before hand.


We've been running between 3-7 miles on our runs for the last month. We typically run 3 times a week with cross training done twice a week (I teach boot camp and yoga along with working out with some clients, so I get quite a bit of cross training). The biggest thing I learned from running the half last fall was how beneficial yoga is in my recovery. It really is the perfect complement to my running. So, I sneak in yoga whenever I can including taking breaks from life to release my inner yogi if only for 15 minutes sometimes. I feel renewed and revived when I do, so I will continue to do that as my training continues.

So, here's the breakdown on last week…

Monday - cross trained/HIIT
Tuesday - 7 miles at Suwanee Greenway, taught boot camp
Wednesday - cross trained/upper body strength training
Thursday - taught boot camp, yoga
Friday - cross trained/HIIT/core work
Saturday - 9 miles Suwanee Greenway
Sunday - 3 mile walk, yoga

We actually didn't get in the 3 runs we would have liked to have gotten in last week. Tony was under a HUGE deadline and well, that's life. So, you roll with it. The walk yesterday felt amazing on my legs. I really needed it and I was happy that my legs felt completely recovered after the run. That 9 miles was brutal though. The humidity was awful, the air was thick and the heat was unbearable. However, we played it smart, walked when we needed to, drank our water and pedialyte (I will talk more about our fuel during runs when we get into needing more) and then took the time afterwards to cool down and refuel (especially our salts).


I think we are all caught up for today. Any thoughts and/or suggestions would be appreciated. Anyone else ever done anything outside of their comfort zone with working out? Running a marathon is one of those things I said I would never do…


*While I am an ISSA certified personal trainer, this is a journal of my own experience based on my fitness level. You should always consult a physician before starting a new new exercise program.

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posted by Sarena Shasteen - The Non-Dairy Queen @ 6:30 AM   29 comments

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