Banana Almond Pancakes (aka Paleo Pancakes)

I may be eating more cleanly, but I still miss the small luxuries, especially on the weekend when the usual egg scramble or protein smoothie just isn't going to cut it. If you Google "Paleo pancakes" you'll find a host of recipes claiming to transform clean, flour-free, dairy-free ingredients into something that resembles a pancake. Someone told me to try it with almond meal, but since I didn't have any I decided to give an almond butter version a try.

You simply mash up a banana with egg, almond butter and any other add-in you desire, I used vanilla extract and a dash of really good cinnamon.


I was able to mix it relatively well with just a fork, but put it through the Vitamix for an extra smooth consistency.


I prepared them just as you would a regular pancake and the result looked surprisingly appetizing.


And the taste? They taste amazing, if you like bananas and almonds. Thankfully I love both. The texture is nothing like a traditional pancake because of the lack of flour. They are relatively dense, but not in an unpleasant way, and they are super clean and super healthy. I'm going to continue to experiment with recipe variations, including almond meal vs. butter. But for now, if you have a pancake craving and want to be healthy, give these a try.

Banana Almond Butter Pancakes for One

1 ripe banana, mashed
1 egg
1.5 tbsp almond butter
1/4 tsp vanilla extract
Sprinkle of cinnamon

Place all ingredients in a small bowl and mash with a fork or pastry cutter until smooth. You can also mix it in a food processor or powerful blender.

Heat a non-stick skillet over medium heat with a spritz of cooking spray (if you're eating butter you could alternately use a dab). Pour the batter into heated skillet in desired pancake size. Allow about 2-3 minutes per side, or until the pancake has turned golden brown.

Drizzle with honey, top with fruit or other desired topping.

Makes 2-3 small pancakes, depending on size.

Not That Special and Egg How-To

Many people have the luxury of driving to their morning workouts, or doing them right out the door, but I live in New York City so mine often involve a long subway ride before Starbucks is even open. I occasionally whine about having to wake up so early, even if only to myself. But the other morning when I boarded an already packed train at 5:45am, it hit me that waking up pre-dawn is really not that special. A lot of people do it for various reasons - to care for their children, to work an early shift, to exercise, to study. My mom wakes up at 5am every morning for her job and she works really hard.

So there will be no more whining from me about the early mornings. Waking up at 5am is a choice, and it's to pursue a passion that is really fulfilling. I've been trying to get to bed much earlier to compensate and on good days, it works.

And now for the egg and avocado how-to since it turns out I'm not alone in my love of the egg. Here is how it's done (original source):

• Heat a non-stick skillet over medium heat and add sizzling agent of your choice (butter, oil, cooking spray). I opted for a dab of olive oil in my quest to be heart-healthy.



• Slice an avocado lengthwise with skin on to create a thick slice in the middle; reserve the sides for other delicious eating.



• Pop out the pit and create a larger hole in the center. This is where I may have gone wrong, not creating a large enough hole as I had massive egg spillover.



• Place the avocado slice in the pan and crack an egg into the center. Add a teaspoon or two of water to the pan, cover and cook two minutes or until the egg is done to your liking.

Enjoy!

Latest Obsessions

I tend to get on a kick with something I love and can't get enough. Here's what I'm adoring lately.

Eggs

They say eggs are nature's perfect food, but they're also incredibly delicious and can be made so many ways. Eggs are actually a long-term obsession of mine, but since I consumed more than a dozen this week and have tried a few new preparations, they are at the top of my list.

Soft-boiled (left), Inside avocado slice (middle & right)

Mangoes

Even when slightly under ripe, there are few things better than a mango. Living in New York City I'm a bit spoiled since sliced mango can be found at just about any deli or fruit market throughout the summer. But winter is another story. So when my local market suddenly had a surplus of mangoes I bought one and braved the process of cutting it up myself. Thanks to Alton Brown's simple method, I've been enjoying freshly cut mango all week.

Avocados

(See egg photo above) Avocados are simply amazing. Mashed, sliced with a little sea salt and hot sauce, on salad, in smoothies, cubed up on top of just about anything, I could eat avocados every day. They are incredibly nutrient dense and contain a good dose of healthy fat. I do moderate the amount I eat for overall calorie control, but absolutely love them for all of the goodness they contain.

Pinterest

Before you think my brain is only on food, I am so in love with Pinterest. I spent hours this weekend looking at beautiful photos of beautiful things, mostly food of course.


Last week's training was a struggle. It was one of those weeks where I had to scramble to fit it all in and went from feeling amazing in one workout to miserable in the next. I skipped a swim, but we all know I'm not too torn up about it. I'm supposed to rest on Sundays but haven't yet this month so today I followed the schedule and rested. I already feel more balanced.

Half-Assed Race Schedule and January in the Books

I'm really happy with how January wrapped up on the training, fitness and lifestyle front. I spent the entire month battling the nagging voice telling me, "go ahead, sleep in and find another day to do that workout," and as a result had only two days off the entire month. One was scheduled, one was murdered by a 12+ hour day at work. Not bad. My numbers are still quite low because I'm creeping back from zero, but I'm thrilled with how I feel, the fitness I've gained and most of all, I'm running again!!!!

But as pleased as I am with the start I've gotten off to, I can't seem to pull the trigger on races this season and as a result, my schedule is looking pretty sad. There are three things holding me back:

1. My foot. I'm terrified I'll re-injure it so I'm being uber conservative and avoiding running events longer than a half marathon, and pretty much only doing a couple events for fun. I want arrive at IMMT un-injured this year, it's my number one goal.


2. The Olympics. Many of you know I worked at the Vancouver Games and will also be on the ground the entire duration of London. That work really heats up in April and will consume my life until I return August 13. And let's not forget that IMMT is August 19 (this falls into the "what the hell was I thinking" camp).


3. My fear of commitment. I'm normally all for putting a stake in the ground and committing to events, even a year or more out as is the case with Ironman. But given the insane travel and nonstop activity at the end of last year, I am going through a serious homebody phase and want nothing to do with road trips, airplanes or weekends away. For now. That may subside after another month in my PJs watching Netflix.

Given all of this, here is my light race schedule for the season so far:

• Hollywood Half Marathon, April 7 (just for fun, with a friend, mostly an excuse to visit her in LA)


• Parkway Classic 10-Miler, April 22 (also for fun, with my sister)


• Gran Fondo New York, May 20


• Ironman Mont Tremblant, August 19

I may add a half Ironman in June, or perhaps Horribly Hilly Hundreds, but for now this is it. I'm looking forward to ending my season early and focusing more on general fitness and recovery, and also taking time for myself. I'm planning a huge trip to Egypt and Jordan in September. The only thing I love more than triathlon is travel. And food, of course.

Panic Attacks

I printed an article from the Washington Post back in November, titled "Death in triathlons may not be so mysterious; panic attacks may be to blame," and have been carrying it around since, but just finally read it today (my inability to get things done is a whole other post...). Most of you likely read it, but it struck a cord so deeply within me that I still wanted to talk about it.

When I started this sport in 2008, I had never swam a lap or taken a swim lesson in my 33 years of life. And it terrified me. I wasn't afraid of water, and in fact loved playing in the ocean and being in pools. But that's a far cry from donning a wetsuit and swimming in the Hudson River with a few hundred friends, which is what I was signed up to do about two months from my first swim lesson. I worked so hard to be prepared and felt I had nailed it, but at my first race, a small local sprint I signed up for last-minute as a practice, I panicked on the swim and ended up backstroking the entire thing. I was ok in the warm-up, and ok treading at the start, but when the gun went off I couldn't breathe, I felt like the air had been pulled from my lungs. I spent the entire .25 miles swim flipping back-and-forth onto my back. I was never more relieved to see land.

I know I was not alone in that reaction and this article shows the issue is perhaps bigger than we thought, particularly as the sport gains popularity. It's a reminder that we compete in a sport with risks that require a real dedication to preparation.

I joke a lot about not training for my Ironman swims, but I'm referring to my lack of commitment to improving my times. I don't log enough volume to improve, but I do enough training to be able to safely and comfortably complete the swim. I may be in the lower tier of my age group but I'm fine with that. But I would never advocate doing a triathlon with inadequate swim training. My sister competed in her first triathlon last season and I was right there with her. I remember looking over at the start as I was nearing the end of my swim and seeing her wave start. Suddenly I was worried and I spent the entire bike scanning the sea of women on bikes looking for her. Turns out she rocked the swim because she worked hard and prepared, but my irrational worry goes to show just how important it is to be ready.

Sometimes I don't feel like that same person who got into the pool on a rainy day that May and started this journey. But I'm so glad I did it, and I'm saddened for the families of last year's victims. As advocates of this sport, we can help new athletes prepare and hopefully make it safer for everyone.

Another Reason to Stay Active

If you're reading this you're most likely active in some way or hoping to be. There are many different things that compel us to be active, but something most of us have in common is that we love it. Sure, we also love to complain about it at times and certainly don't always feel like doing it, but something keeps us going.

As if we don't already have enough reasons to stay active, my coach shared this incredible study showing the difference between the quadriceps of a 70-year old triathlete and a 74-year old sedentary man.

Source and Full Text

Which leg do you want to have at 70?

Apps for Goals

I recently posted my 2012 goals, most of which rely on my own accountability for progress, but I've also found a couple iPhone apps to be incredibly helpful and wanted to share.

My "Less Sugar Better Eating" Goal + My "Drink More Water Goal"

I've been using the Livestrong app for about a year now to learn portion sizes, understand the calories I take in vs. expend through training, and make better choices. The database is extensive so it's easy to find most of the foods you eat. A recent update added the ability to track water consumed as well, so it's now supporting two of my goals.


An added bonus is a progress tracker that charts weight gain and loss. This is what January has looked like for me so far, a 7.2 pound overall loss.


My "Sleep More" Goal

I love sleep, possibly more than anything else in life. When I'm not getting it I feel horrible overall, so the push to sleep more consistently has been a good one, albeit challenging. I started using the Sleep Cycle app this week, which is a unique alarm app that wakes you when you're most prepared to wake up vs. at a specific time. You sleep with the phone in your bed and it detects movement, thus knowing when you are in a deep sleep cycle. It will wake you in a 30-minute window of your set time, so if you set the alarm for 7am, but have been stirring a bit at 6:30, it may start waking you gradually earlier. It also charts your sleep and shows an average over time. I'm a data geek so I just love this.


Now if only I could find an app that makes me love trainer rides and swimming. I'll have to call Apple and request that.

Do you have tricks or tools to help keep you on track?
What are your favorite training and fitness apps?

Starting From Nothing

Even though I'm no stranger to injuries and setbacks I remain amazed by the feeling of starting over and fighting your way back to the fitness you once had. My last significant athletic achievement was covering 140.6 miles at Ironman Wisconsin, yet four months later I can't compete in a 5K. Despite the frustration that comes with injury, the little victories in the comeback become incredibly rewarding milestones. Tonight I managed to run 4.02 miles in 40 minutes and was nearly reduced to tears of joy. A run like this was a warm-up a few months ago, but today it was a huge accomplishment. I would prefer to do without the pain, disappointment and frustration of injuries but I'm also thankful for the fresh perspective. I think in the end it will make me more forgiving of my body, my limitations and my potential.

Week two wrapped up on Sunday and I'm pleased with the progress. I had two minor issues - a very late night at work forcing a missed bike test and a strange, sharp bicep pain forcing a short swimming hiatus (oh darn...). Here are the numbers:

• Swim - 3,500 yards, 1:30:00 (2 workouts)
• Bike - 50.08 miles, 3:15:00 (3 workouts)
• Run - 9.97 miles, 1:40:00 (3 workouts)
• Strength - 30:00 (1 workout)

This week has its own challenges, but to quote Jordan Rapp,"Adversity is one of those things that truly implants a memory in our brain... You do an Ironman because you want to reach the stars. And you want to do it the hard way. Because that is what makes it special."

Culinary Genius

One of my favorite parts of training less is actually having time to cook. My kitchen resembles the galley in first class, yet I've managed to make some magic in there over the years. Last weekend we had a friend over for Sunday night dinner and I did my signature roasted chicken with assorted roasted root vegetables.


As I gathered up the bones and leftovers it occurred to me I've never made my own stock before. So I loaded the carcass into a pot along with tons of chopped vegetables and herbs and nine hours later I had the richest, most incredibly flavored chicken stock I have ever tasted.


Only my planning was a bit off so I had to wake up at 3am to strain the broth and freeze it before waking up at 6am to swim. I was a little tired that day.

Last night I made a butternut squash soup with ginger and coconut milk. It was truly unbelievable and thankfully made enough to feed an army. I have some stashed in the freezer for a rainy day.


Then today I made vegetable stock since I have tons of vegetables on hand and seem to be inspired. It only has to simmer for an hour so it's less work than an animal-based stock, but still quite delicious. I now have 10 cups of stock in the freezer. Time to make some soup.


On the training front, all is going well and steadily improving. I've only suffered one small setback - shoulder soreness from my return to swimming. Unfortunately the pain was so acute I could barely lift my arm so I'm taking a week off from the pool to let the inflammation die down. Oh darn, we all know how much I love to swim.

I've also been doing my strength work consistently and have to admit, the soreness is pretty humbling. I may be able to propel my body 140.6 miles in a day, but I barely have the muscle power to lift my cat. I know the merits of strength training are widely debated amongst triathletes, but for me personally I feel I need more of it.

Week One: Not a Bad Start

Sunday wrapped up my first week of training for the 2012 season and overall, it was a decent start. Here's what I accomplished:

• Swim - 3,400 yards, 1:20:00 (2 workouts)
• Bike - 52.59 miles, 3:27:45 (2 rides, 1 short trainer session)
• Run - 8.34 miles, 1:31:00 (3 baby-steps workouts)

I skipped strength training since I was doing a juice cleanse and had only so much energy, but otherwise stuck to the schedule and didn't play my usual game of shuffling things around to suit my mood or how many times I hit the snooze button. It doesn't look like much, but I've learned the hard way that nothing good comes of going from zero to hero so I'll be patient.

*TMI Warning*

I'm only sharing this because (A) It's an issue almost all cyclists/triathletes face, and (B) It can seriously ruin your training...

This week I also conquered something that has plagued me for over a year - the dreaded saddle sore. I battled it the entire 2011 season and it was in fact a carryover from the 2010 season that had subsided briefly during the offseason. But when this offseason came and I still had it with little-to-no biking, I finally sought medical treatment. A culture revealed a strep infection resistant to topical antibiotics so I was prescribed a hefty, three-week course of oral antibiotics. After two weeks it is finally gone. I pray it never comes back. If you're struggling with a saddle sore and typical treatments aren't helping, see a doctor. I wish I had a year ago.

*TMI over, carry on*

New Season, New Goals

I don't make resolutions. Resolutions are born from excess holiday gluttony and unrealistic hope that this year will finally be THE year you lose that 20 pounds, get washboard abs or ride your bicycle across the country in record time. But all too often, these lofty dreams are dead by March and it's just another year like the last one.

However, I do set new goals for each new training season, and my 2012 season just happened to begin on January 3. I had to be somewhat conservative with performance goals given my history of chronic plantar fasciitis and the latest setback post-Ironman, but have many areas to improve regarding general health and training efficiency. To make myself more accountable, here are my 2012 goals:

1. Cut the Sugar. Sugar is my diet nemesis and leads to all manner of unhealthy eating and generally makes me feel awful. I'm going to aim for the 90/10 rule and try to avoid it as much and as often as possible. I've done this before successfully so I know how to do it. I just have to do it.
2. Drink More Water. Somehow my laziness has trickled over to my approach to hydration and I'm always at a deficit. Want to feel and look better almost instantly? Drink more water. Easy enough, right?
3. Reduce Coffee Intake. I cried a little as I wrote this, but the four-coffees-a-day habit I acquired after my month of European travel left me feeling pretty toxic. I'd like to have no more than two per day, that seems reasonable.
4. Actually Swim When I Swim. I swim like a rock when solo in the lane, but when forced to circle, I can suddenly move through the water. I'm lazy, I know it, but if I'm going to drag myself to the pool I'd like to actually get something out of it so I vow to put real effort into my swim workouts this season (which is a notch up from not even doing my swim workouts last season).
5. Train With Purpose. I tend to slip into auto-pilot during bike and run workouts as well so my goal is to maximize every minute I spend training. No more mindless trainer spinning while watching back-to-back episodes of Pawn Stars. I'm busy and can barely find the time to train so I want to make it count.
6. Sleep. This is the hardest goal and I hesitate to set it, but I know I can't recover and be my best without more sleep. I'm trying to figure out how to be more efficient with my time so I can sleep at least seven hours a night... for now. When the 4am wake-ups start it will be difficult.

I've already made some progress. I didn't blow off either swim workout this week and actually put effort into it and I just finished my annual New Year's cleanse, which should have me weaned off sugar and caffeine for awhile.

Do you make resolutions or set goals? What are yours for this year?

In closing I leave you with this incredible guide to navigating the gym, written especially for the resolutionists. Here's to a great 2012 season!

Starting Over. Again.

It would be great to reach the end of an offseason and not be grossly out of shape, but the events of the last few months have once again left me this way. It's ok though, because after last season's burnout and my repeat PF injury I needed a break.

But that break is now over. On a chilly Christmas morning I laced up my shoes and headed out for my first run since early October. I walked 10 frigid minutes to warm up, then ran one minute and walked one minute, repeating five times. I ran five full minutes without foot pain, tightness or discomfort and felt overjoyed. It was the best Christmas gift I could have wished for.

The next day I got back into the pool for my first swim since Ironman Wisconsin. My suit barely fit and I wasn't sure I could even remember how to swim, but after a few awkward laps it started to come around and though I resembled a fish flopping around just prior to death, it really wasn't that bad. I may never love swimming, but after a three month break I at least don't detest it anymore.

Yesterday I ran again, this time for eight minutes. Once again it was successful, but I'll save the champagne for later since PF issues tend to creep up when you least expect it. So far so good though.

I have a pretty challenging road ahead but am really looking forward to it. The upcoming year will be busy with work and travel, and given the PF problems I'll be focusing more on cycling than running/triathlons, but I'm optimistic that 2012 will be a really good year.

Where in the World is...

My posting has been spotty at best this year, but I've never gone this long in between and there is good reason. I've pretty much been gone since November 2nd. Here's where I've been:

• Nov 2-9: Vacation in London with friends
• Nov 16-17: Drove my cat Otis to DC to live with my sister temporarily
• Nov 18-27: Vacation in the Piedmont region of Italy with my boyfriend Mark
• Nov 27-28: Short solo jaunt to Rome before heading back to London
• Nov 29-Dec 8: Two different business trips to London
• Dec 10-12: Back to DC to bring Otis home
• Dec 16-18: Fun weekend in San Francisco with Mark

I can't tell you how many times I logged on and tried to post a little something but I either had no connection or was too busy and tired. The time zipped by so quickly and has left me in a horribly jet lagged haze. My body is beyond confused. But the personal parts of the travel were incredibly fun and I may someday post a few pics if I can catch up on life.

I have two suitcases and an overnight bag partially unpacked lying around my apartment, but it's time to pack up once again for a trip home for the holidays on Friday. I plan to sleep, eat and wear pajamas as much as possible all week. And maybe throw in a swim or jog here or there.

On that front, I'm ashamed to say I haven't swam a single stroke since Ironman Wisconsin. I just couldn't bear the thought of it and given how burned out I was last season I decided to just skip it for awhile. I was never a good swimmer anyway and it's not like I'll forget how. I haven't been able to run since the race with the exception of the Army 10 Miler on October 9. That was the last time I laced up my shoes and gave it a try. I've suffered from severe plantar fasciitis once again and now have achilles tendonitis issues to add to the mix. Just when I think it's improving I have a setback so I'm really being cautious. If all goes well the next several days I'll try a very easy, short jog. At least I can earn a few extra Christmas cookies.

Happy Holidays!

Ironman Wisconsin: Bike

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." - Lance Armstrong

Most of us spend the majority of our day on the bike during Ironman. Even with cycling ranking as my favorite of the three sports, the bike is daunting. It's not necessarily the distance or time, but rather the nagging fear that mistakes or bad luck on the bike can lead to a miserable run or DNF. I truly enjoy the hours and hours spent biking in an Ironman, but breathe a huge sigh of relief when I reach a point I know I could walk if my bike were to absolutely fail me.


The Ironman Wisconsin bike course is one of my favorite rides. It's technical and hilly, isolated at times and packed with crowds at other times. The rolling hills and multiple turns keep your mind sharp and make the time go by more quickly. But they also sap your energy so you're likely to hit a lull at some point during the 112 miles.


I started out feeling great and the weather was nearly perfect. There was a change near the beginning of the course that added another small climb and what would end up being an extra mile... as if 112 weren't enough. But it wasn't that bad. The "stick" portion of the course leading out to the loop always feels like a long set-up to me, which makes that section fly by in what seems like minutes. I saw a few friends along the way which always helps. Even just minutes of chatting can be a boost. I reached the start of the loop in Verona in just under an hour, which was pretty fast for me. I wasn't trying to push, but was averaging around 18mph comfortably.


I don't approach the IMWI ride with a "first loop really easy" mentality. Instead I have an HR guideline and try stick to it. Since I know the course well, I know how to prepare for surprises, like a steep climb immediately after a turn. I use descents to my advantage when possible, but even with as much climbing as there is on this course the long, relaxing downhills are few and far between.

People always say you'll hate yourself at Mile 90 but my hate miles usually come sooner and have passed by Mile 90. Overall I was feeling pretty amazing and was pleasantly surprised. My long bike training was not what it should have been and I didn't have near the cycling fitness I had last season. But all was going well. The only time I stop during the bike is for a minute or so at special needs to reapply sunscreen and chamois cream and grab another gel flask. I made the quick stop and started the second loop, and that's when I began fading a bit. I also started to feel incredibly bloated and was worried about GI issues. In addition to the bloating I was nauseated so nothing sat well in my stomach. Several times after a sip of sports drink or a mouthful of gel, it came right back up after swallowing. Great. I tried not to let it get to me and powered through, forcing the nutrition down. I knew if I didn't I'd pay for it later with a miserable run. I rode nearly 30 miles like this and around the time I hit the 3 big hills on the second loop, right around Mile 90, I finally started to feel better. After that it was fantastic, thankfully.


My second loop was only slightly slower than the first and my ride back on the stick felt great. I wasn't going to meet my goal time of 7 hours and I was ok with that. I did the bike in just over 6:30 last year, but my bike training was beyond consistent then. I thought of all the training challenges and missed rides and just felt thankful to be there, finishing the bike feeling strong. I tried to file away all the experiences and moments I didn't want to forget, like the funny signs on one of the climbs - "Worst Parade Ever," and "Never Trust a Fart." The guys in speedos and ridiculous costumes who ran up the hills alongside us. Seeing my family and managing to get in a quick high five with my dad. I realized at one point early on the course that my face hurt from smiling. Even when no one was around I'd find myself smiling. I really loved this ride.


Time: 7:08:03

Making Time

Three weeks ago right now, I was somewhere in the first few miles of the Ironman Wisconsin marathon. After an incredible race I was looking forward to some much-needed rest. My coach put me on an unstructured schedule and encouraged me to do whatever I felt like - if anything. One thing was certain, my plantar fasciitis was near its worst and an extended break from running was mandatory. And despite how much I just love the pool (sarcasm) I would have done some swimming were it not for a minor surgical procedure on my toe (too disgusting for this blog). So the result was a three-week period of complete rest aside from one short bike ride two weeks ago that involved a lobster roll...

Connecticut Style From Red Hook Lobster Pound Truck

... and ice cream sandwich...

Snickerdoodles With Nutella Toasted Almond Ice Cream from Coolhaus Truck

... and a beautiful fall ride this morning that didn't involve a food break.

I really haven't missed the training, but have finally started yearning to be active. I thought I'd have heaps of free time to catch up on all those photos I never posted, write my race report, get my apartment in order, visit with friends I haven't seen for months. But what I discovered is that I'm just as busy now as I was before Ironman and it made me think a lot about the question I get asked the most: "How do you have the time for all that training?" I realized the answer is that I don't have it. You most likely don't have it. Almost nobody truly has it. The answer is that I make time for it. I squeeze it into the dark, early morning hours or late, lonely nights that bookend my already crazy-busy day.

That realization made me appreciate this sport that much more. At the end of the day it's just my hobby, but it's one that is truly satisfying and full of reward. It also made me appreciate this precious time that is the offseason. I plan to enjoy it fully.

In the spirit of applying some in-season discipline I will make my race report a top priority over the next week. I have the bike section half drafted and need to finish capturing the thoughts before too much time has passed. I'm also going to peel myself from the couch and get back to being active, but only for the pleasure of feeling my heart beat and working up a sweat. There will be no training going on here for a few months.