New Product Alert: Celebrate Vitamins Protein & Calcium Bar New Flavors

Celebrate Vitamins Essential Protein 2 in 1 Protein & Calcium Bar has two fruity new flavors! Lemon Crunch and Crazzberry Crunch. I was given an opportunity to sample them. They are both delicious. I want to dangle a Crazzberry Bar from a chain and wear it, it smells Ahhh-MAZING. I love that they made fruit flavors, it's a nice alternative to the typical chocolate flavors. Summery... I can see pulling one of these babies out of your beach bag in the summer and while everyone is eating chips and snack cakes you'll be doing right by your health.

Highlights:

15 grams of Protein PLUS... 500 mg of Calcium Citrate and 333 IU of Vitamin D3 per bar.

High protein snack (Between 130-140 calories) comes in 4 delicious flavors: NEW Crazzberry Crunch (fruity, berry, white chocolate drizzled yumminess, new favorite), NEW Lemon Crunch (tangy citrus zing, white chocolate drizzle.) Join the original flavors: Peanut Butter Chocolate Crunch (peanut butter and chocolate, classic combo) or Caramel Chocolate Crunch (rich sweet caramel, light chocolate coating.)

They come in 7 bar boxes of the individual flavors or if your can't decide which flavor you want to try first. You don't have to because they also have an 8 bar variety pack. Very cool!

A great portable protein source that is ready to go on your next big adventure or small adventure navigating the break room of temptations each day at work.

Want to learn more: LIKE Celebrate Vitamins on Facebook and tell them The World According to Eggface sent you over to check out their new bars.

Want a CHANCE TO WIN some bars: Leap on over to my Instagram I'm giving some away.

When Celebrate Vitamins asked me to try the new flavors and share the news I was excited to. You know I love to try new things. The products (including the nom nom nom samples I gobbled up for this post) and the nutritional information have been provided by Celebrate Vitamins: for more product and nutritional info. The commentary and opinions are all me. 

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Today's healthy and delicious menu...

Breakfast: I made Ricotta Pancakes the other morning. The leftovers are great reheated (great to make on Sunday for a few easy breakfasts in a row) or cold like I ate for breakfast. The last 2 remaining pancakes got a smear of Almond Butter, wrapped in foil and went with me on my errands. I had a bunch of stuff to get done and this was my only free morning all week.

A few mornings I had work related meetings and a few were Your Weight Matters National Convention related. If you haven't heard... Registration Opens March 7th and if you register those first few days you are entered into the "Inspiring Health" YWM2016 Registration Contest. This early registration contest gives you the chance to win the grand prize of a three-night stay at our beautiful host hotel, the Gaylord National Resort and Convention Center, as long as you register from March 7-11. Individuals who register before Friday, March 11, will be automatically entered-in for a chance to win. Remember March 7th Registration opens. YWMConvention.com for all the info (the agenda will be released soon it's ahhhh-mazing) and to sign-up for e-alerts to hear all the news as it's released.

More Eggface Pancake Recipes
More Eggface Breakfast Ideas

Lunch: Came home and made a little plate of cooked shrimp (love those Shrimp Cocktail trays they have at Costco), a few Cucumber "Crackers" and a Greek Yogurt Dill Dip (plain Greek yogurt, chopped fresh dill, a squeeze of lemon, salt & pepper) to dip everything in.

Dinner: The weather has been amazing... ummm if it was June... 80's!? in February... now don't get me wrong it's beautiful and I am not complaining... much... but a little winter or even spring would be nice. We maybe had 10 rainy days. The El Nino was an El No-Show. They keep saying it's not over. We'll see. I'm not holding my breath. I started pulling weeds because the little bit of rain we did get is making them grow like umm weeds. I can never garden without injury. Last time I was hit in the head with a pomegranate (those suckers hurt, drive by fruiting.) My arm courtesy of a rose bush. It better make some pretty flowers after this.

Well so the positive of this weather was I made up a bento picnic dinner... leftover grilled chicken, tomato salad, bean salad from the deli, ate outside and watched the sunset... nursing my wound.

Pink Box (top left): Sliced Tomatoes and Fresh Mozzarella sprinkle of salt & pepper
Green Box (top right): Greek Yogurt Pesto Dip (plain Greek Yogurt and a dollop of store bought Pesto Sauce)
Blue Box (bottom left): Grilled Leftover Chicken and Bean Salad (just got a couple of scoops at the deli)
Orange Box (bottom right): Pecan S'mores Quest Bar Protein "Cookies" (recipe)

More Bento Box lunches, FAQ's and an Online Source for them
My Bento Pinterest Page (Tons of Lunch Ideas)

Snacks: Too much coffee as usual including a Sugar Free Vanilla Soy Latte when I was running errands and as I write this I am eating a few Blue Diamond Dark Chocolate Almonds. So check this out you know those gift card tins that have a little insert to put your card. After you use your card, remove the insert and they are great putting almonds or Quest Bar Cookies in for an emergency purse snack when traveling.

More Healthy Travel Snacks
More Days in my Pouch

How To Adopt These Healthy Habits From People Who Maintain a Healthy Weight (Without Dieting)

We've probably all been out with friends and family members who ordered the salad "when they really wanted the pizza" or passed on going out for ice cream because they're "on a diet". Or maybe you're reading this thinking of a time you have purposefully restricted certain food groups for a diet or felt guilt after indulging in some sort of "bad foods" or overeating.

It can be hard to lose or maintain a normal weight for some people, but we all probably know a handful of people who seem to be able to eat whatever they want while easily maintaining a healthy body weight. Many factors go into weight and body size - genetics and physical activity play a large role in how much you weight, but what about eating behaviors - how do some people stay thin while seemingly never dieting?

The researchers at the New Cornell Food and Brand Lab wanted to find out the answer to this question -  they looked into what the difference between those people who never worry about food and weight and "stay effortlessly slim" vs. those who struggle to maintain or lose weight and regularly dieted.

Much of the data on successful weight loss comes from the National Weight Control Registry, so in a similar fashion, Cornell researchers created the "Global Healthy Weight Registry" to survey adults who have maintained a healthy weight throughout their lives, asking them about their diets, exercise and daily routines. Once the participants were surveyed, they were split into TWO groups -

• Group 1: The Mindlessly Slim - Those who didn't maintain strict diets 
• Group 2: Those  who "dieted regularly, thought about food frequently and were highly conscious of what they ate"

What did the researchers find?

They documented initial findings in this infographic.

The first group (the Mindlessly Slim) were more likely to:

• eat high quality foods
• cook at home
• listen to inner cues
• not feel as guilty about over-eating
• be more conscious of the foods they're eating
• have more of an enjoyment-based approach to eating

Can we take these findings about the habits of the "Mindlessly Slim" and conclude that thin people don't diet?...Or maybe those "naturally thin" people don't diet because they have good genetics or a fast metabolism? Even if that were the case, the Mindlessly Slim participants were also employing some great healthy habits that may help them keep their waistlines in check, such as exercising, eating breakfast, having a salad at lunch, and snacking on things like fruit and nuts.

The lead researcher Anna-Leena Vuorinen reported, “These results are encouraging because they imply that instead of putting restrictions on one’s diet and avoiding favorite foods, weight gain could be prevented early on by learning to listen to inner cues and putting emphasis on the quality instead of the quantity of food."

This is good news for those who struggle to lose or maintain their weight, and are tired of the strict rules and restrictions from the newest fad diet.  We may be able to change our approach to losing and maintaining weight by adopting the habits of the "Mindlessly Slim."

In our culture, it can be easy to rush through meals, eating whatever is quick and easy, often eating on the go, standing-up, at our computers, or in front of the TV...but according to The Center for Mindful Eating, being distracted while eating prevents people from actually enjoying the food (contrary to the enjoyment-based approach to eating taken by the Mindlessly Slim). This "mindless eating" can lead to overeating, anxiety and stress, which ultimately can contribute to weight gain. 

Resources for mindful and intuitive eating:

• The Center for Mindful Eating - Principles of Mindful Eating
• Evelyn Tribole, MS, RD and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA - Intuitive Eating (great book/resource to get started!)
• Michelle May, MD, CSP - Am I Hungry?

Fad diets are unsustainable, but taking a more mindful approach to eating is a non-diet habit that is easy to adopt and doesn't require people to label foods as "bad" or "off-limits." 

Thoughts? Have you ever tried incorporating mindfulness into mealtimes?

More Great Links:

Science Daily || The Mindlessly Slim

Avocado a Day Nutrition || What is Healthy?

Well+Good || Why the Healthiest People Don't Actually Diet

fANNEtastic Food || How to Eat Intuitively: A Guide to Mindful Eating

Hummusapien || What Food Bloggers Eat For Breakfast

NYT Well || How Meditation Changes the Brain and Body

Speaking with a Registered Dietitian can help you make peace with food and adopt habits in mindful and intuitive eating at meals. Make an appointment by calling the Sanford Sports Science Institute Dietitian today (605-312-7878).

Drum roll...

Thank you to all who entered The World According to Eggface Celebrate and Love Yourself Giveaway!

The random generator has selected:

Jennifer C.
jlchilc@xxxxx.xxx

Congratulations Jennifer! You are the winner of the latest Eggface Giveaway! You win the BIG BOX of AWESOME filled with some of my favorites Celebrate Vitamins products (including the new Watermelon flavor Chewable Multi-Complete with Iron 45) and other weight loss friendly items. You have mail! Be sure to make that yummy PB and J Protein Shake!

Want to learn more about any of the contents of the giveaway above: Click here for more info and sources.

Not a winner this time... no worries another Eggface Giveaway will begin VERY soon and it's HUGE! Follow along on the Blog, Twitter, Facebook, Pinterest, Instagram for the latest eggciting announcements and pop-up giveaways!

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Breakfast: I think starting your day with chocolate is pretty much a given that it will be a day full of awesome. Just saying.

Shelly's Chocolate Mint Cookie Protein Shake

1 cup milk (I used a combo of Almond and Soy)
1 scoop Celebrate Vitamins Chocolate Mint Protein Powder
1 Tablespoon Sugar Free Torani Syrup (I used SF Vanilla)
a few cubes of Ice

Whiz on high in blender. I topped it with No Sugar Added Homemade Chocolate Whipped Cream and a sprinkle of crushed Chocolate Mint Protein Bar. I keep a snack size baggie of crushed Protein Bar around for sprinkling on Protein Ice Cream, pudding or yogurt.

If you haven't tried Celebrate Vitamins Protein 20 Protein Powder get a hold of some. All the flavors are yummy but the Chocolate Mint. It's an Andes Mint and if you a Girl Scout Thin Mint Cookie fan you will LOVE this shake. Certainly you can even lower the calorie count even more by axing the whippage (so good though) and even mixed with water in a blender bottle it's great.

More Eggface Protein Shakes and Smoothies

Lunch: I had a couple of Egg Bites (crustless quiches) and a dollop of quinoa. It's always nice to have a batch of Bites made. It makes for easy lunches or dinner the next day. The reheat so well (toaster oven, preferred but microwave or oven is fine too.)

Shelly's Philly Cheesesteak Extra Cheesy Bites

1/4 lb. (about 4 slices) Roast Beef (I use Boar's Head Low Sodium), chopped
1 Bell Pepper, diced (I used 1/2 Yellow, 1/2 Green)
1 Tablespoon Worcestershire Sauce
2 Green Onions, diced
1/3 cup Colby Jack Cheese, shredded
5 Eggs, beaten
1/2 teaspoon Kosher Salt
a few twists of Black Pepper
2-3 String Cheeses, chopped into pieces

Saute peppers till golden. Add beef and Worcestershire sauce and saute for 1 minute. Set aside to cool. When cool mix all ingredients together except cheese stick pieces.

Spoon into lightly greased (Pam works great) mini muffin tins.

Place one piece of cheese stick in the center of each bite. Bake for 30 minutes at 350. Makes 24.

I served them with a steamer bag of Mediterranean Quinoa (Path of Life). I make a great Quinoa Patty with it... look for it, delicious.

More Eggface Egg Bites (Crustless Quiches)

Dinner: "Spaghetti" & Meatballs. This is a really easy dinner to throw together. You can do most of it the day before really. I'm a bit of an insomniac so I woke up in the middle of the night and halved and deseeded a spaghetti squash. I tossed it in the microwave just upside down on a glass Pyrex plate with 1/4 cup of water. 14 minutes or so (time will depend on size), you want a fork to insert easily. Allow to cool slightly. Use two forks to shred the flesh of the cooked squash into "spaghetti." You can... in a clean dish towel squeeze the squash to remove any excess water. I do this step sometimes if I'm making a casserole but for this dish I don't bother. I just stuck it in the fridge and then in the evening I nuked it with a dab of butter (for flavor, everything in moderation), salt and pepper.

I took pre-cooked frozen meatballs (I know my Sicilian Grandmother RIP is rolling ;) nah she'd probably love the convenience too (smart woman) and warmed them in a 1/4 of a jar of Rao's (best jarred sauce ever) served them with a generous sprinkle of Italian cheese.

We're in the down and dirty part of Your Weight Matters National Convention meetings so I have a lot of early AM or evening phone calls. This sort of dinner is great for those days. Are you coming to Convention? The discounted Room Block is open now. Educational agenda is coming soon... it's amazing!! Hope to see you there. Sign up for e-alerts to hear the latest announcements.

More Eggface Healthy Italian Recipes

Snacks: Too much coffee, a handful of grapes somewhere in there.

More Days in my Pouch

Post Weight Loss Surgery Menus: A day in my pouch

A day in my pouch is a series of blog posts to show what a typical daily menu looks like in my post weight loss surgery world. Yesterday's healthy and delicious menu...

Breakfast: I had some leftover veggies I had roasted the night before for dinner. I just chopped up whatever needed using in the veggie bin a couple of peppers, a few mushrooms, a zucchini. Spread them evenly on a baking sheet with a little drizzle of olive oil and sprinkle of Kosher salt. 425 degree oven, give them a toss every 15 minutes or so. Takes about 45 minutes to get some nice color on them... depends on water content of veggies and size of chop. It's a great side dish I sprinkle a little Parmesan on top. Perfect with fish or chicken or heck I can make a scoop or 2 of those dinner with a little more Parmesan cheese on top.

I took the leftover veggies and made breakfast egg bowls with scrambled eggs and a sprinkle of cheese. Delicious!

Lunch: I had an opportunity to try a great seafood variety pack from Sizzlefish.com, a direct-to consumer seafood store. Superb quality seafood, no additives, quick-frozen and delivered in vacuum packed, pre-portioned servings. You just put the portion you want in the fridge for a few hours or overnight to defrost. I love that they offer variety packs it's been so fun to try different varieties.

Yesterday I seared the last of my scallops. I served them on a sort of Asian slaw... shredded cabbage, carrot, cilantro, tossed in some freeze-dried edamame for some crunch and drizzled on a little store bought soy ginger dressing. Literally these are some best scallops I have ever eaten.

Dinner: I had sort of odd dinner. I had something else planned but time got away from me and I had an Obesity Action Coalition Board Meeting meeting last night so I made a protein shake to sip on while on the call.... after the call I had DVR'd The Grammy's so I steamed some edamame to eat while I watched.

Shelly's Mocha Madness Protein Shake

1 cup milk (I used a combo of Almond and Soy)
1 scoop Chike High Protein Iced Coffee Mocha Protein Powder
1 Tablespoon Sugar Free Torani Syrup (any flavor, I used Sugar Free Chocolate)
a few cubes of Ice

Whiz on high in blender. I topped it with No Sugar Added Homemade Whipped Cream (Chocolate, you can make any flavor) and a drizzle of SF Chocolate Sauce (Smuckers)

Shelly's Homemade No Sugar Added Whipped Cream

1 cup Whipping Cream
1 Tablespoon Sugar Free Torani Syrup (any flavor)

Whisk till well combined. Every batch I make a new flavor: SF Vanilla, SF Coconut, SF Almond, if you want pink cream use Sugar Free Raspberry. Fill whipping cream to the fill line of the whipper. Screw on the top. Insert the CO2 cartridge till it empties, unscrew that. Put the nozzle on, shake a few times and squirt away. It makes a ton, store it in the fridge for up to 10 days just give it another few shakes before squirting. Great on berries, shakes and smoothies, crepes. You can make chocolate too... I add unsweetened cocoa powder 2 Tablespoons to recipe above and into the whipper... on strawberries... OMG... so good.

More Eggface Protein Shakes and Smoothies

I love these little steamer boxes of edamame. You vent the box and pop in the microwave for 4 minutes. I found them at Ralph's (Krogers) supermarket.

Snacks: Too much coffee and a couple of the Quest Protein Bar Cookies leftover from my Valentine's weekend spread. I'll have to share the pic from that... I made a few treats: SF Chocolate Dipped Strawberries, Chocolate Mini Protein Muffins and some Quest Cookies. Those berries went quick.

More Days in my Pouch

Eggface Celebrate and Love Yourself Giveaway

You know when you fly on an airplane, the flight attendant instructs you to put your oxygen mask on first, before helping others. That advice is not only good when you are 35,000 feet up, it's good life advice. Post weight loss surgery healthy eating, getting in your protein, moving your body, drinking water, taking vitamins and keeping up with your labs are a few ways we should care for ourselves so that we can be there for those we care about.

It's Valentine's Day... a day dedicated to love... start with you!

It's Giveaway Time!

The Prize: a big box full of AWESOME from Celebrate Vitamins, tons of healthy ways to care for yourself...

Celebrate Vitamins Multi-Complete with Iron 45 (60 ct. Watermelon **New Flavor**)
Celebrate Vitamins Multi-Complete with Iron (60 ct. Forest Berry Flavor)
Celebrate Vitamins Calcium Citrate & D3 Soft Chews (90 ct. Berry Flavor)
Celebrate Vitamins B12 Sublingual Quick Melt Tablets (90 ct. Cherry Flavor)
Celebrate Vitamins Single Serve Meal Replacement Packets (3 Tomato Soup, 3 BananaBerry)
Celebrate Vitamins Protein 20 Peanut Butter Cookie Protein Powder (14 serving bag)
Sugar Free Torani Raspberry Syrup (125 ml. mini bottle)
28 oz. Red Blender Bottle Shaker
7-day Vitamin Organizer

How to Enter: LEAVE A COMMENT on this blog posting (be sure to include a name and some email address where I can contact you if you are the winner) Scroll down to # of comments/post a comment below to leave yours. That's it, easy peasy.

Example: Jane Doe jdoe@someemail.com

For fun: Tell me a healthy way you show yourself love.

Want an extra chance to win: LIKE Celebrate Vitamins and The World According to Eggface Facebook pages. Let me know in your comments you liked the pages.

Example: Jane Doe jdoe@someemail.com
I like both pages!

Contest Period Ends: Sunday, February 21st, midnight (Pacific), sometime Monday, February 22nd. I'll draw a name using a random number generator and announce the winner here on the blog! I will also email the winner at the address provided. You'll have one week (7 days) to respond to my email or another winner will be chosen. One comment entry per person. Blog comments are moderated so there may be a slight delay (up to a few hours, especially at night if I'm sleeping Zzzz) in seeing your comment/entry post. Giveaway is open to anyone in the contiguous United States (48 contiguous, AK & HI, sorry it's a legal issue international laws govern giveaways and a money $ thing)

If you are the winner (or have this yumminess on hand) be sure to make this Peanut Butter & Jelly Sandwich Shake. You are the Peanut Butter to my Jelly...

Shelly's PB&J Sandwich Protein Shake

8 oz. Milk (any I used Almond Milk)
1 scoop Celebrate Vitamins Peanut Butter Cookie Protein 20
1 Tablespoon Sugar Free Raspberry Torani Syrup
5-6 Raspberries
a few cubes of Ice

Whiz in blender till smooth.

Good Luck!

Healthy Ways to Say I Love You

Valentine celebrations (or date nights) may not be quite the same as before your weight loss journey. Those giant hearts filled with chocolates are not really an option (especially post weight loss surgery) but there are still tons of great ways to say I love you and keep your health goals too.

Here's Five...

1. Write a love letter, find a meaningful poem or song lyrics, write them on beautiful paper for a handmade Valentine. Writing not your style... make an old school mix "tape" playlist: "Songs that make me think of you" *swoon*

2. Plan an active date like a hike, go on a bike ride, try kayaking or paddle boarding, geocaching, be a tourist and explore your town. Is it snowing near you? How about sledding, skating, bowling, an indoor rock climbing wall or trampoline, a dance class.

3. Volunteer together: clean up the beach or a local park or volunteer at a local charity. Ask an elderly neighbor if you and your loved one can help paint a fence or repair something for them. Spread your love to those in need.

4. Take a healthy cooking class together or find a healthy recipe, get all the ingredients and cook a meal together at home. Don't forget the candles.

5. Spending quality time (turn off the cell phone) with someone you love is the most meaningful gift and no money $ is required.

You'll need some energy for a few of those suggestions above so before you head out be sure to make one of these protein packed recipes:

Shelly's Chocolate Cinnamon Coffee Protein Shake

1 (11 oz.) Premier Protein Ready to Drink Chocolate Shake
1 Instant Coffee Granules Tube
a few Ice Cubes
a few dashes of cinnamon

Blend on high till well combined. I topped it with No Sugar Added, Homemade Whipped Cream and another dash of cinnamon. Yum!

Put a few of these truffles in a little tin and take them with you on your hike or to help fuel your volunteering...

Shelly's Peanut Butter Protein Truffles

1/4 cup Premier Protein Vanilla Whey Protein Powder
2 Tablespoons Coconut Flour
2 Tablespoons Almond Meal
2 Tablespoons Milk
1 Tablespoon Peanut Butter
1 Tablespoon Sugar Free Syrup (or sweetener of your choice)

Nuke peanut butter (any, I used crunchy peanut butter but you could use any nut butter) and liquid sugar free syrup (or agave, honey, SF maple, whatever sweetener you use) for 30 seconds. Stir till well blended and add to dry ingredients. Add milk (any, I used Soy) Mix till well combined and sticky dough forms. Shape into 10-12 truffles. Place in the fridge until firm. You can freeze them too. Pop one out when you want a sweet treat.

This post is sponsored by Premier Protein. For the purposes of this post Premier Protein provided me with products used. Want to learn more about Premier Protein products LIKE their Facebook page and tell them The World According to Eggface told you to stop by.

Let me know how you like the shake and truffles. Happy and Healthy Valentine's Day to you and yours!

Interview with Heidi Greenwood, Olympic Marathon Trials Qualifier

This weekend, Saturday February 13th, U.S. Olympic Marathon Trials will take place in Los Angeles, California. Every four years, a super-fast group of competitive runners, whose previous race times meet the U.S. Olympic Trials qualifying standards, race for their spot to represent the U.S. in the Olympics.

Sanford Power athlete Heidi Greenwood qualified for the U.S. Olympic Marathon Trials at the Columbus Marathon in 2013, with a time of 2:42:08, and has been living and training in Sioux Falls leading up to her 9th Marathon this weekend at the trials. When Heidi isn't logging miles or strength training, she also keeps up an awesome blog and website where she documents her training and recipe experiments in the kitchen. We got the chance to interview Heidi before the big race - check out Heidi's blog and her answers to the interview questions below to get inspired to push your limits and reach a little further to meet your goals!

Q&A with Heidi Greenwood

What got you into distance running in the first place? What was your first marathon and how was
your experience there?

Heidi: I first started running for our high school team in the 7^th grade.  In high school I mostly ran the 400 and 800 meters and by my sophomore year I started to dabble in the 1600 meters.  My first love was volleyball and knew I wanted to play that in college, but decided at the last minute to give college track a try too.  With balancing both volleyball and track in college I stuck to primarily the 800 for first couple years, but by my junior year it started to become obvious that my greater talent was in the 1500meters.  My senior year in college at the University of North Dakota I was fortunate enough to win the 2008 NCAA Div. II title in the 1500 meters. I truly believed that I was done with competitive running at that point.  In the fall of 2008 I decided I wanted to run one marathon to check it off my bucket list.  I ran the Twin Cities Marathon.  I had a pretty good first experience. I actually ran a negative split in that race by 10 minutes and ran a 3:11.  Going into that race I really had no idea what I would be able to run, but wanted to try break 3:30.  Training for my first marathon I ran about 55-60 miles per week, which was about 10 miles per week higher than what I averaged my last year competing in college.  At that point I still really wasn’t sure if I’d run more marathons or not. 

 When did you set your eyes on the Olympic Trials qualifying time?

In 2012 my husband and I moved to Cleveland, Ohio for his residency and I started to become really busy with full time work.  Being new to the region I thought it’d be cool to run the Columbus Marathon and experience a new city.  However, I actually wasn’t even able to follow a structured training program for the Columbus Marathon in 2012 because of working 60+ hours a week.  I did not do one single specialized long run or fast-finish long.  I really was convinced that Columbus 2012 would be my last marathon for a LONG time.  As the race unfolded I floated to a 2:47.  I was completely dumb-founded.  How did I do that?  After that race I felt that God had given me a gift.  It is then, October 2012, when I decided that qualifying for the Olympic trials in the Marathon was something I wanted to do.  The new 2016 OT standard had not even been released yet when I committed myself towards that goal. 

 How did you react when you knew you achieved that time?

I went back to the Columbus Marathon in 2013 to test myself and see what I could do.  After the race I was sort of in a state of shock or disbelief that I actually did that.  Prior to the race my coach thought 2:45 was more of a realistic goal, but I wanted to shake the dice and go for the 2:43. 

Achieving the Olympic Marathon Trials qualifying time

My favorite running experience would definitely be the Columbus Marathon 2012 and 2013.  Both races I’d say I was in the state of “FLOW” for most of both races.  No pressure or thoughts of not reaching a certain goal.  Effortless.    

What do you think has contributed the most to your running success?


In my childhood I did a wide variety of things.  This helped me to develop different movement patterns.  I never felt I “had” to do something growing up.  What I chose to do was all internal motivation and desire.  My parents always supported me and helped to provide opportunities, but never suggested I needed to do anything.  My marathon success has come from consistency.  I have had no major injuries, just some small setbacks, nothing requiring more than a couple weeks off of running in my 31 years of life.

Do you have a favorite workout that you do during a marathon buildup?

This is not a typical workout you will see in a training book, but I love it - it is fun and I can get a lot of work done.  The idea is to make yourself run on tired legs.  I’ll do this work out only once per marathon training block and about 6-7 weeks before the race.  This marathon build-up for the trials I got to do this work out on Christmas Day!

Workout: 12 miles easy to moderate, 8-12 x 800 meters at half marathon race pace effort with 60-90” recovery jog between reps, finishing up with another 3-5 miles easy to moderate at the end.  The workout will end up being anywhere from 20-24 miles.

(That is workout inspiration!)

 I know you’re an active strength trainer in addition to your running workouts – What’s your favorite strength exercise?

I really enjoy doing strength work. I like doing box step-ups, lunges, and using my TRX!

Using TRX equipment at the Sanford Fieldhouse

Nutrition talk

What is your go-to pre-race day meal?

I do not feel I purposefully go into a “carb” loading stage before I race a marathon.  I think I will naturally pick up extra carbohydrate stores with decreased volume in training.  I try to keep a pretty similar eating pattern no matter if I’m in heavy training or peaking for a race.  I get the majority of my carbohydrates from potatoes/sweet potatoes and higher carb fruits like bananas.

Pre-race day meal: baked or grilled Chicken, Baked Potato, Dinner salad, (sometimes I’ll have a chunk of crusty bread with butter if I’m at a restaurant that has that).

 How do you handle getting in good nutrition when you’re traveling for a race?

I always travel with apples, bananas, peanut butter, almonds, snack bars (Generation UCAN Snack bars and Juice Plus Complete Bars), rice cakes, and electrolyte tabs (Nuun).  I also suggest looking up restaurant menus before going to make sure they have what you want.

  

  What about pre-race breakfast- what breakfasts foods have you had the most success with?

About 2.5 hours before race I usually have coffee with cream, plain greek yogurt (with Generation UCAN-(Cinnamon Delite) stirred in), piece of toast, peanut butter, and banana.  Then I will be sipping on another serving of Generation UCAN-(Cran-Raz or Tropical Orange) right up to start of the race.    

Do you bring any nutrition on long runs with you? What has worked well for you?

It really depends on the purpose of the long run.  Typically I take no nutrition on long easy runs.  The reason is that my trying to teach my body to be efficient, some argue that the quality of your long runs can diminish, but again, it comes back to what is the purpose of your long run.  Prior to any long run I do take one to two serving of Generation UCAN.  On specialized long runs or fast-finish long runs I may use Generation UCAN or a Gel depending on convenience.  Generation UCAN currently does not make their product in gel form, which can be tricky during training.

  

My go-to post long run snack is a big protein-rich green smoothie. What foods do you think help you recover faster after a long run, workout, or race?

After long runs or workouts it is usually a smoothie with Generation UCAN-Chocolate Protein, frozen dark cherries, and some kind of milk.  It tastes like a dark red tootsie pop sucker.  But, after a race it is usually a celebratory burger and fries or chicken quesadilla with a margarita. 

Are there any foods you try to avoid the week of a big race? What about the rest of the year?

I try to avoid white processed food, basically because there really isn’t any nutritional value in those foods.  Also, on a regular basis I typically do not eat very much gluten.  I have found that I feel a little bloated and lethargic when I consume lots of gluten.  I do NOT follow a gluten free diet, but chose to eat in very moderately.

What is your favorite treat food/meal?

Red Wine and I’m Norwegian and love potato dumplings, soaked in butter.

Heidi is a strong athlete who knows the importance of not only logging the miles, but also strength training and paying attention to her nutrition.

Good luck this weekend, Heidi!

If you're feeling inspired by Heidi's dedication in training, let Sanford POWER and the the Sports Science Institute help you reach your own goals. You don't need to be an Olympic Trials qualifier to set and achieve athletic goals - we work with athletes of all ages and abilities.

Call today at (605)-312-7870

Split pea soup with salt lamb - Saltkjöt og baunir

Today is Shrove Tuesday. This day is called Sprengidagur (Bursting Day) in Iceland. This is the last day before Lent, and during the time when Icelanders still observed the fast, it was the last day on which meat could be eaten until Easter. The origins of the Icelandic name for this day are uncertain, but today it is generally taken to mean "eating until you feel like you're bursting". Split pea

My Berry Favorite Valentine's Day Desserts

Looking for some no sugar added, protein-packed, Valentine's Day sweet treats for you and your loved ones that are delicious but won't massacre your health goals. Here's some of my very (or should I say berry) favorite Valentine recipes that are guaranteed to win anyone's heart.

This is my favorite of the zillion versions of microwave protein cakes I make. It tastes like Crunch Berries cereal.

Shelly's Pretty in Pink Microwave Protein Cake

1 Egg, beaten
3 Tablespoons Milk
2 Tablespoons Sugar Free Vanilla Torani Syrup
2 Tablespoons Canola Oil
3 Tablespoons Multigrain Pancake Mix
1 teaspoon Sugar Free Strawberry Jello Powder, dry
1 scoop Vanilla Protein Powder
Pinch salt
1 - 2 cup Measuring Cup or Microwave Safe Mug

In a measuring cup mix egg, milk, syrup and oil and combine thoroughly. In a separate bowl, mix pancake mix, Jello powder, protein powder and salt. Tip dry into wet and stir till combined. Nuke in microwave for 2-2 1/2 minutes (start with 2 minutes and add 15 seconds or so at a time.... you want a dry top) Let it sit for three or so minutes (it pulls away from the sides) before tipping the cake onto a plate. Yields 4-5 slices.

I served it with sliced Strawberries tossed with a little Sugar Free Strawberry Syrup (Smuckers) and No Sugar Added Homemade Whipped Cream sort of self serve, build your own dessert style.

Berry-topped Chocolate Mini Protein Muffins:  All of my Microwave Protein Cake recipes can be turned into 12 mini muffins when baked at 350 for 10 minutes in the oven. I glazed some of them with a little melted sugar free chocolate, topped some non-pareils or a strawberry with a little heart food pick stuck through them to keep them together (like cupid's arrow.)

Shelly's Chocolate Protein Mini Muffins 

1 Egg, beaten
3 Tablespoons Milk
2 Tablespoons Sugar Free Torani Syrup (any flavor)
1 Tablespoon Canola Oil
3 Tablespoons Multigrain Pancake Mix
2 Tablespoons Unsweetened Cocoa
1 scoop (50 cc-ish) Chocolate Protein Powder
Pinch salt
Measuring Cup

In a measuring cup or microwave safe mug, Mix egg, milk, syrup and oil and combine thoroughly. In a separate bowl, mix pancake mix, cocoa, protein powder and salt. Tip dry into wet and stir till combined. Pour into a non stick mini muffin pan that has been sprayed with Pam. Bake at 350 for 10 minutes.

Strawberry Cannoli: My favorite quick and easy dessert. A take on one of my childhood favorite Sicilian desserts: the cannoli. This version is waaaay better for you. Sweet farmer's market strawberries + creamy protein packed ricotta filling = Heaven.

Shelly's Strawberry Cannoli

12 Large Red Ripe Strawberries, washed & cored
1/2 cup Ricotta Cheese
1 Tablespoon Sugar Free Torani Syrup (any flavor)
dash of Cinnamon

Optional toppings:
Unsweetened Coconut
Grated Sugar Free Chocolate
Chopped Nuts

Wash and core strawberries. Leaving a hollow in the berry. Set aside. Mix ricotta, SF syrup (or whatever sweetener you choose) and cinnamon together till well combined. Spoon mixture into a snack size Ziploc bag. Seal. Cut end off and pipe mixture into hollowed strawberries. Dip into optional toppings.