Category: Vegan Health & Fitness

Running yet another marathon and how I do it

A woman in running clothes sitting on a railing and looking at the viewer.

Recently I signed up for a fourth marathon. I ran my first marathon in 2008, and it wasn’t until 2016 that I ran my second. My third was run last November, and now training has started for the fourth. It’s no secret that I love running. I never thought I’d be the kind of person who runs multiple marathons, but that’s where we’re at now. It’s one of those things I live for: running in a meditative state and watching the world go by, followed by the most exquisite endorphin high that no drug can ever measure up to. It’s really the best.

Running a half-marathon is easy; I think that most people can do it. Those 13.1 miles are a friendly distance. Running a full marathon, however, requires more time and commitment, but it can be done.

Tell me all of your running secrets!

If you want to know my secrets to successfully finishing a marathon, you may be pleased to find that there is no secret! It’s hard work, a lot of self-care, plenty of rest, and good sleep. Plus moral support helps, as does a can-do attitude.

(As a full disclaimer, I will say that this is not intended to be medical advice. Always see a doctor before starting any training program. Here, I’m sharing what worked for me.)

Training programs

A training table indicating the weekly mileage
A race training table. It goes up to Week 18

The training program I use is formulated by Hal Higdon, a running legend who has done more than 100 marathons! The website shows 18-week training programs for all levels, from novice to advanced. Usually the novice is good for many; advanced levels are more for Olympics training and the like. You’ll need to be able to run six miles before starting training under the Novice program. Also, you don’t need to pay to use the programs. I just write the mileages in my calendar and go from there. Or just print out the tables and write dates on them.

For my first marathon, I ran with a team, which supplied a 6-month training program and moral support. Running with a team will help you get through the finish line. For my second race, I searched for the program that looked the most familiar to the first. Hal Higdon’s programs are foolproof, and I keep going back to them. For the third marathon, I upped it a notch by choosing the first Intermediate level. Perhaps that is my limit, because a knee injury resulted, which dampened my performance.

The knee pain still creeps up like a whisper saying, “hey, I’m still here.” So, this time I will lean more towards the Marathon 3 training program, where there’s more cross-training and rest. But it’s far from easy. Running three 20-mile runs at peak training sure is a lot. I got this.

But where do you get your protein?

Diet is something I get questioned on a lot. The vegan diet is beautiful, nutritious, and delicious, and it utilizes every calorie to help you cross the finish line. I have always run marathons on a vegan diet and can speak from experience how strong it makes me feel.

Runners rely more on carbohydrates such as pasta, rice, and bread, as a source of fuel. The protein part is good for rebuilding muscles after strength training, but runners don’t always do that. A lot of bread and pasta already have lots of protein in them; a single serving of noodles contains as much as 7-9 grams. It’s a good source.

The meat and dairy industries do a great job of selling marketing hype that we don’t get enough protein and calcium, and that the only way to get those needs met is to consume more. If you really pay attention to how much you eat, chances are that you are getting enough, especially on a vegan diet. All those fruits, veggies, legumes, nuts, and healthy fats supply enough vitamins, minerals, and of course, protein to fuel your performance.

As for how much to eat, I don’t count calories. I just keep eating until my body feels like it has had enough. In general, I eat more than most people, since that metabolism is constantly humming. I will stress that you do not want to diet during this time, because your body needs extra calories in order to gain more endurance. During peak training, I consume least 4,000 calories during the day of long runs. Your needs might be different. Listen to your body.

An hand holding an energy gel pack in clear focus with a blurry background.
Tastes like strawberry pudding!

Starting on longer runs (at least 10 miles), I consume Clif energy gels midway through the run. (Followed by water, of course.) Any kind of vegan energy gel will work in order to replace what has been burned through. Some have caffeine for an extra kick. This time, I might even bring easy snacks for extra calories, especially during the longer runs. I didn’t always do that before.

During the longer runs, you may notice a flaky white substance on your skin. That is salt that has been sweated out, so it must be replaced in order to maintain your system’s electrolytes. I tend to eat food where I can taste the salt. That’s the advice given to me during training for the first marathon. It seems to work.

As always, drink lots of water. A fuel belt is around my waist during the longer runs. I know where all the water fountains are along the routes, so that I can refill as necessary.

Run until your feet bleed (maybe)

A pair feet wearing hot pink running shoes on a wooden floor.
Brooks Ravenna VI is the model of these shoes

Shoes are a subjective subject. What I did was go to my old coach’s running store to see what kind of shoes might work best for me. Coach made me run on the treadmill for a few minutes while he analyzed my form and listened to my concerns about frequent shin splints. Now I use Brooks Ravenna shoes with Spenco inserts and haven’t had the shin splints since! The models have evolved some over the years, but it’s been reliable and my go-to. If you need better shoes, try getting your running form and measurements analyzed by a running professional. A good pair of shoes makes all the difference.

I don’t have experience with managing blisters. My toenails are usually intact, so they don’t fall off.

Cotton is rotten

When you sign up for enough races, you’ll accumulate technical shirts as race swag. Those shirts are designed to help with ventilation and cooling your body, especially when it gets warmer out. Wearing cotton holds onto moisture, which gets stuck in the fabric. It feels gross, plus it’s not breathable. Wear running clothes that have breathable fabric technology. They’re a little more expensive, but it will make the experience all the more pleasant.

Other things to remember

Sleep

Sleep is very important when training. When you’re training, you will need enough rest, because it gives your body a chance to catch up. After every long run, you may want a nap. And you should take it! Running isn’t just a physical endeavor; it’s also a psychological one. When you get enough sleep, it’s not only your body that is repairing itself. Your mind also needs to process what you’re putting it through. With enough sleep, you will perform better. It’s a no-brainer, so remember to be good to yourself.

Stretching

This is something that I struggle with. It just doesn’t occurs to me to stretch, but that has been changing lately. Sometimes I’ll take stretching breaks when I’m working. These are stretches I’ve done during cross-country practice in high school and even during marathon training with the team. They seem to work.

Redirecting your focus

I used to think that meditation is for new-age types; it just seemed so out there. The saying, “don’t knock it until you’ve tried it” applies here as well. Focusing on the breath instead of free-falling in thought has helped me stay centered along the course. When mental energy is redirected into the body, it is more sustained. What I’ve learned is that anxiety is energy that is often wasted or lost; I’ve been learning that channeling it back into the body does help me go stronger longer.

And most importantly…

A woman flashing a "peace sign" while standing on a sculpture that reads "26.2"
Once you’re in the 26.2 club, you’re in it for life

Finally, a strong attitude on crossing the finish line is a must. You need clear reasons on why you want to finish a marathon. Saying, “why not?” isn’t enough. The journey will give plenty of reasons on why not. As I mentioned before, running a marathon isn’t just physical; it’s more psychological. There will be times where you wonder why you signed up in the first place. Maybe some loved ones may try to talk you out of it, out of concern. So, this is something you must be sure that you want. But remember to be kind to yourself. Then find your support network to get you through the whole experience. Maybe you can train on your own, but you don’t have to. Just find reasons why you want to finish, and the rest will follow. And once you’ve joined the 26.2 club, you’re in it for life.

Seattle Marathon: Part 2

Yesterday I ran my third marathon. I finished at 05:04:29, my slowest time yet. In comparison, earlier this year, my fastest half-marathon was completed at 02:01:10. If I kept that pace up, I would have finished at 04:02:20, an hour ahead of today’s finishing time. But I made it a point to not be so hard on myself. The most important thing is to finish.

At Mile 14, the familiar sharp pain in my knee crept up again. The pain slowed my pace down considerably, to the point where I was shuffling my feet like an old granny Ronnie. Even old ladies were passing me.But I never stopped. By Mile 22, my mind had blanked out. All I remember was running down the Aurora Bridge, hallucinating shifting colors. A gentle voice said, “keep going. You have got to keep going.”

It was my own.

You may have heard one of Aesop’s Fables, “The Tortoise and the Hare.” If not, it’s a story of how the Tortoise challenges the Hare to a race, since she was tired of his arrogance. The Hare, with his overconfidence, sets out in a fast pace, quickly leaving her behind. Confident that he will finish, he takes a nap. Eventually, the tortoise passes him, and when he wakes up, it’s too late–she is the first to cross the finish line. There are different interpretations of this fable, and the most common one seems to be that perseverance wins in the end.

Injuries aside, I was never the strongest or the fastest; usually I was always the last picked in gym. But somehow, I have a knack for endurance sports. I may be slow, but my pace is consistent… Like the Tortoise.

When I crossed the finish line, I wasn’t even upset about the finishing time, knowing that there was a good chance the injuries could slow me down. But I made it. And there’s always next time.

Seattle Marathon: Part 1

For the past four months, I have been training for a marathon. But it wasn’t clear if I would actually finish it this time, since I’ve had a few depressive episodes. Somehow, I kept at it, doing most of my long runs and other workouts in between. I just went through peak marathon training, where long runs reach up to 20 miles.

Those weeks entailed running 40 miles a week. At one point, I had a cold, so I took the whole week off. I don’t recommend running with a cold.

This will be my third marathon. My first marathon was in 2008. I trained with a team, which definitely helped me get through the finish line. My exact thoughts were, “oh, thank god that’s over–I’m never doing that again.”

I didn’t run another until 8 years later. In 2015, I was just beginning therapy, and it was a difficult time. My friend suggested running a second marathon. I scoffed at the idea, expressing how terrible it sounded. He shrugged and said, “Well, it would help you combat resistance in the mind, which is what you need right now.”

I dismissed the idea, but it kept recurring. So, on a whim six months later, I signed up for another race. I researched training programs until I found one that looked the most familiar from the first time. Hal Higdon’s training programs are foolproof. It got me through my second full marathon.

I recently swapped out a pair of shoes. When I was 20, I visited my old coach’s running store, where he observed my running form and gave recommendations on an optimal pair of shoes to reduce my chances of getting shin splints. Now I swear by the Brooks Ravenna shoes and have been running with those ever since. I put in Spenco inserts, in order to add additional support to my arches.

During my long runs, I consume Clif Shots, followed by water. It gives a little bit of extra fuel to keep me going. These particular ones taste like strawberry pudding!

However, an injury has come up recently, three weeks before the actual marathon. Around mile 14 of one of the 20-mile long runs, it started to creep up, slowing my pace down to an agonizing 12-minute mile. By the time I reached my house, my left leg was practically paralyzed. I tend to override my body’s requests for rest, but this is the kind of pain that stops you dead in your tracks; the kind that forces you to muster up the last bit of strength you have, in order to hop on one foot up the stairs to the front door. I made it back safely, but it raises concern how I will complete the race if the pain keeps up.

I’ve had injuries before, but never this close to the event. Fortunately, now that I’ve gotten past peak training, it’s tapering. That means running less so that my body has a chance to heal. I bought a knee brace, and the compression seems to help some. I told myself that it’s okay if my time isn’t very good–the most important thing is that I finish this race.

As far as food goes, it has gotten to the point where I’m consuming 4,000 calories a day and still losing a little bit of weight. I don’t recommend weight loss when marathon training, but sometimes it’s inevitable.

The race is in a week. Training may have felt a little less strong this time, but what really matters the most is finishing. I got this.

Easy Vegan Pizza

I hope everyone is enjoying their long Memorial Day weekend. I’ve been cat sitting, making art, writing, doing the dreaded job search, and studying for an intense test for a position that I have a lead on. And, not to mention, there’s the half marathon in a couple of weeks. Plus, I walk and bike everywhere. (I’m a bit of an exercise addict.) Somewhere along the lines, all of that makes me hungry.

Some of my favorite foods are the ones that are the most versatile. For instance, I like smoothies, stir fries, soups, sandwiches, and other “S foods.” There’s one food that’s overlooked sometimes, and that is vegan pizza.

I love pizza because it basically has all the macro nutrients that you need. It’s a great source of carbs, protein, and fat, which is perfect for running those long distances. The creamy tofu ricotta definitely packs a lot of protein to rebuild those muscles. It’s also versatile, which means you can add anything you want to it, and chances are that it will still taste great.

When I first went vegan, I was freaking out a little because I thought it meant giving up pizza. Fortunately, cheeseless pizza is definitely possible. And the vegan cheese industry has really stepped up its game in the last few years.

I haven’t made it much, because I often think about making the dough–which is a little involved, since we have to wait for the yeast to work its magic while the dough rises. Alternatively, there is pre-made dough that cuts the prep time significantly. I prefer using that. Not to mention, it makes cleanup so much easier.

Just in case you ever have another long weekend or just want to prepare food for the week, look no further than this easy vegan pizza recipe. This post is not sponsored by Trader Joe’s; I just use their ingredients a lot because they carry so many vegan options!

You will need:

  • One pound (16 oz.) bag of pre-made vegan pizza dough (I used Trader Joe’s herb dough)
  • 1/2 cup of marinara sauce
  • Vegan cheese (optional)
  • All the veggies you can handle (I used spinach, mushrooms, and sundried tomatoes)
  • Tofu ricotta (recipe below)

Preheat the oven according to the pizza dough’s instructions. In this case, it was 500 degrees F. Roll out the pizza dough on a floured surface until it’s a 12-inch circle. Transfer to an oiled baking sheet.

Next, spoon the marinara sauce onto the rolled out dough. Add the vegan cheese, then the toppings. With a tablespoon, drop a dollop of the tofu ricotta onto the unbaked vegan pizza.

Bake for 15 minutes, then take it out of the oven. Let the pizza cool for a few minutes before slicing and digging in. Bon appétit!

Tofu Ricotta Recipe:

  • 14 oz. tofu, drained
  • 4 Tbsp. of lemon juice
  • 1/4 cup of nutritional yeast
  • 3 Tbsp. of olive oil
  • 1/2 teaspoon each of salt and pepper
  • 1 Tbsp. of dried oregano.

In a food processor, blend all ingredients until smooth. This will make about 2 cups of tofu ricotta. Use what you need for the pizza; the rest can be stored in an airtight container for up to a week.

The Form of the Cupcake

It may be obvious that I have an obsession with cupcakes. Cupcakes frequently appear in my artwork, coming in different flavors and settings. I’m obsessed with cupcakes enough to even get one tattooed on my left forearm. It is understandable to assume that because they are ubiquitous in my work, I must have an insatiable sweet tooth and consume the perfectly packaged treat on a regular basis. What I’m really after is the form of the cupcake.

The main interest here is the form (or the actual shape) of the cupcake. The nicely compact form has a relatively even length, width, and height. My favorite shape is the spiral; the frosting on top of the cake is a beautiful upwards spiral with corners spun into the roundness. The wrapper on the lower half of the cupcake has neat ridges all around, giving it an even balance. The ridges complement the corners of the spiraled frosting. Finally, a cherry on top or rainbow sprinkles add a nice finish to the cupcake. The whole ensemble is a lovely form, if you ask me.

Some ask about what I think of ice cream cones then, since the ice cream spirals up on itself. Although they do have that upwards spiral, the form of the ice cream cone is long. It’s also uneven in itself; the top heaviness would most likely make it topple over. In contrast, the cupcake has the desirable compact form, in addition to being able to stand on its own.

Sometimes I go to bakeries just to look at the cupcakes. I may not eat them frequently, but it’s nice to observe the beautiful array of these desserts, especially if they are vegan. Cupcakes are one of the most beautiful things ever created. And surely, I am not alone in admiring them without eating them.

Can You Stay for Vegan Brunch?

It’s dark, it’s cold, it’s winter. I don’t know about you, but when winter rolls around, my body craves heavier food. I love cooking for people and sharing my home to friends for a good meal. And my favorite meal is vegan brunch.

When I first went vegan, one of the first things I’ve learned to make was tofu scramble. Even though I never really cared for scrambled eggs, this vegan version is still packed with protein and vitamins without the cholesterol.

Tofu is such a versatile staple in a vegan diet. Its bland flavor is perfect for absorbing whatever flavor you put into it. The turmeric gives it the yellow color, while the other seasonings bring out the flavor profile of the scramble. The secret ingredient is nutritional yeast, which gives it that egg-y and cheesy flavor that very much mimics scrambled eggs. You can even toss in mushrooms, or kale like I did here.

And what is a vegan brunch without some kind of potato side? Regular potatoes are still delicious, but what I’m really into are sweet potatoes. They are packed with beta-carotene, an antioxidant and precursor to Vitamin A. I never get tired of sweet potatoes, especially when they come in different colors! The purple ones are worth a shot; the flavor is a bit more mild than their orange cousins.

Tofu Scramble

You will need:

  • 1 16 oz. package of tofu
  • 1 teaspoon of salt
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1/4 teaspoon of turmeric
  • 1/2 teaspoon of black pepper
  • 1/4 cup of nutritional yeast
  • 2 tablespoons of coconut oil
  • fistful of kale

Heat coconut oil in a pan on medium heat. With clean hands, crumble the tofu into the pan. First, add the salt and stir to mix evenly. Then add the garlic powder, onion powder, turmeric, and black pepper and stir throughout the tofu. Cook for 10 minutes. Then add the nutritional yeast and mix thoroughly again for another 5 minutes.

Finally, add the kale. Stir for 5 minutes to break it down a little. Then it’s done.

Sweet Potato Hash

You will need:

  • 3 cups of cubed sweet potatoes
  • 1/2 shallot, diced.
  • 2 tablespoons of coconut oil
  • 1 teaspoon of salt, divided into 2 half-teaspoons
  • 1 tablespoon of rosemary

Heat the coconut oil in another pan on medium heat. Throw in the shallot and 1/2 teaspoon of salt, which will help draw the water out of the shallot. Stir for 3 minutes until caramelized. Add the cubed sweet potatoes and stir in the other 1/2 teaspoon of salt. Be sure to coat it all in oil. Cover the pan with a lid, as the steam will help cook the potatoes. Stir occasionally for 15 minutes.

Add the rosemary and stir occasionally for 5 more minutes. Keep the pan covered when you’re not stirring. The potatoes are done when they are easily pierced with a fork.

The tofu scramble and the sweet potato hash make the perfect pair. It goes well on top of toast. If you take condiments as seriously as I do, marinara or Sriracha hot sauce compliment it beautifully. I hope you enjoy this vegan brunch! Bon appétit!

Winter Self-Care Guide

Now that winter is officially here, so is an old friend of mine, otherwise known as Seasonal Depression. My usual depression lingers throughout the year. While I have ways to cope with it, it hits extra hard in the dark winter months like it does to many people. So, I have decided to compile a winter self-care guide of things that can help get through these grey days.

Hosting or attending holiday parties

My family is scattered throughout the country and I’m usually cat sitting for someone, so it can get lonely sometimes. Although I consider myself to be an ardent introvert, making time for cozy indoor nights with my favorite people is one of the few things that keeps my spirit alive during the dark months. Last weekend, the roommates and I hosted a holiday gathering at our Little Yellow House, inspired by the concept of hygge. Hygge is a Danish word describing a feeling or a setting as cozy, charming, or special. Cooking warm and hearty meals for people is one of my favorite things to do, and seeing so many friends under one roof was really what everyone needed.

A sun lamp

Seattle has a reputation for being a rainy city, but it’s actually pretty dry from late spring to October. The rains start in November and extend through March or April. Now that the Winter Solstice and the longest night have passed a couple days ago, the days are now gradually increasing. However, because Seattle is a little further up in latitude, the changes in night and day are more drastic. The sun starts going down around 2:00 in the afternoon, and by 4:00, it’s dark.

Fortunately, there is a remedy for that! In the fall of 2013, I finally caved in and bought a sun lamp. Use it in the morning for a boost. Avoid using it in the evening, because the influx of serotonin might keep you up. It’s more effective yet milder than coffee. That being said, the effectiveness of consistent use of this sun lamp is similar to building a tolerance to caffeine. The difference is that you don’t get those awful headaches if you suddenly stop using it, like quitting caffeine can do. It still gives a jump start to your day. It might put you in a silly mood or give you weird dreams the first couple of nights as your brain gets used to it.

Avoiding sugar

I know. It’s the holidays, and everyone is making and giving sweets to give to their loved ones. (Vegan cupcake, anyone?) While it’s totally reasonable to have one or two vegan treats, it’s better to opt for those with no sugar added, such as this hot cocoa recipe I discovered during my time in New Zealand. Adding cinnamon can bring out the natural sweetness of that drink. I love, love, love sugary vegan treats and will eat them on occasion, but they still disrupt my brain chemistry. They make my head clouded up with existential dread, so I have to really limit how much I consume.

Avoiding alcohol

What I initially viewed as a life sentence is now a lifetime commitment when it comes to not imbibing on what were once my favorite alcoholic beverages. Like sugar, alcohol can also be hard to avoid, especially when everyone else is having it. It can feel like you’re the odd one out when you’re not drinking. But I will say that not having any alcohol is best for my mental health. We all know that it’s a depressant. If you are prone to depression, consuming might feel like an antidote at first, but eventually it catches up to you. Giving up alcohol was probably one of the best things I have ever done for my mental health. Now I’m addicted to La Croix sparkling water.

Exercising more

There is something about running in the winter that moves me. (Pun intended.) It’s the crisp air we inhale, the pleasant cool feeling through our lungs. Not everyone likes to exercise in the cold, but your body warms up as you move more. For me, my running mileage increases in the winter in order to compensate for the lack of sun. A run can go 8, 9, 10 miles at a time these days. The endorphin high is the sweet prize at the end. Going this long is just what I do, but even 30 minutes of exercise gives a boost. You will never regret a workout.

Taking a bath

I don’t always take baths. But when I do, I drop in a bath bomb from Lush. It’s like a glittery fragrant alka-seltzer in your bath so that you can relax and unwind. It may not be the most cost-effective method to fight seasonal depression, but every once in a while, you gotta treat yo’self. You come out feeling so fresh and new!

Meditating

I used to be pretty skeptical about meditation, thinking it was a “woo-woo” technique reserved for new-age hippies. It wasn’t until my therapist suggested it almost three years ago that I decided to try it out and see what the hot fuss was. While it took a bit to get the hang of, I have to say that it actually does help! What was once something I laughed at is now something I can’t live without. It has helped me become more mindful of my state of being, even going so far as alleviating symptoms of PTSD.

I use the Headspace app on my phone for guided meditations. There are different packages you can choose from. (I am currently using the Depression package.) There’s a 10 day free trial you can use if you’re interested. Once those 10 days are up, you have the option of purchasing a subscription. Andy (the voice of Headspace) won’t try to upsell you by making you give your credit card information before you start your trial, so you really have nothing to lose. You must complete the Foundation package before you unlock the others. It’s worth a shot.

Writing down what you are grateful for

This is so critical for winter self-care. The dark and cold days can give a sense of a bleak mindset, and there is a way to counteract that. Instead of focusing on what is missing in your life, try to write down on what you do have. Shifting your focus towards gratitude really can go a long way. It can help open you up more. In turn, you become more receptive of what is going well in your life. Even if it’s just a list, it is something.

Creative exercises

Physical exercise can make you more in tune with your body, but creative exercises can make you  more at one with your playful spirit. Whether it be drawing, painting, writing poetry, or even free-writing, I think it’s important to take some time to let your mind let loose with ideas. When we are creative we feel as if the world and all that is in it is vibrantly alive. When doing creative exercises, try not to focus too hard on what you’re doing. Ideas are like a willful bird. If you try forcing them, they fly away. But when you are present, they flow through you more easily. Some of my best artwork has been done this way.

If you try any of these winter self-care strategies, do leave a comment on what worked for you. Do you have any of your own that you enjoy? I would love to hear about it! Happy Winter!

Half Marathon: 13.1 Miles Is Better than None

Yesterday was the Seattle Marathon, where you have to be a little crazy to get up at 5:00 AM to run 26.2 miles, or if you opted for a half marathon like I did, 13.1 miles.

Running a half marathon is actually not all that bad. I think most people can do it. Running a full marathon does require more effort and commitment. (I have run two races.) There is something about running past 20 miles that makes you retreat to the darkest corners of your mind.

I signed up for the Seattle Half Marathon on a whim two weeks ago, so I didn’t formally train for the race. My long runs were almost at half marathon distance anyway. Running is one of the things that keep me sane, especially in the winter months. My mental health is directly linked to how much exercise I get. It drives me insane if I don’t run.

A long run for no particular reason can extend to 8 or 9 miles these days. If I’m feeling particularly good, I can go up to 12 miles. Where running was once used to escape my own anxiety, it is now used to be more in tune with my body.

Although I have been running since age 13, I’m not exactly what you call athletic, nor am I very fast. What I lack in speed, I make up for in distance covered. And the distances I run help clear my head, which is something I’ve grown to enjoy. When I first started running, I never dreamed of actually being able to finish a marathon. It sounded like something that only the elite do–not a shy creative type like me. But I learned that you don’t have to be the fastest; you just need to keep pushing to finish what you have worked hard for. For me, running has been something as an escape from my own anxieties by silencing them with endorphins, the sweet reassuring opiate high that everything is right in the world.

It wasn’t until I entered college that I took running more seriously. To be honest, I did not like it then. I only did it back then to purposefully keep myself thin because of low self-esteem, but I never regretted a workout because of the satisfaction it gave afterwards. So, I kept at it and forced myself to run at least 4 times a week. (4 is my favorite number.) The satisfaction of having made the goal for the day was what kept reinforcing the habit of putting my shoes on and getting out there. And I was starting to like what I was seeing and feeling. So, three years later, I joined a training team to complete my first full marathon.

For those of you who have always thought of doing one of those 26.2 milers, you should! I strongly recommend joining a training team. The moral support you give and receive will help you cross the finish line. Then you’re in the 26.2 club for life.

After crossing the finish line of my first marathon, I thought, “oh, thank god that’s over. I am never doing that again.” It wasn’t until 8 years later in 2016 that I ran my second marathon, all because a friend of mine convinced me to attempt to overcome my own resistance. That time, I trained on my own, using the training program that seemed the most familiar from the first race.

I was going to run my third full marathon this time around, but spending money for the race fee just was not justifiable after coming back from traveling. By the time my old job re-hired me, it was too late to train, and I didn’t want to do a half-marathon originally, but… It’s better than nothing. So, I signed up.

I wish I could recall how difficult the course was. My mind was so zen, that much of it has evaded my conscious memory. Or maybe I was tired from having only 4 hours of sleep the night before. I have overheard other runners talking about the difficulty of hills and the steep switchbacks the course had. Those I vaguely remember. It didn’t feel too difficult, to be honest. Running the course felt wonderful and free.

And now there is time until the next marathon. The two main ones in this city are Rock ‘n’ Roll Marathon and Amica’s Seattle Marathon. Running a marathon is not just a physical endeavor; it’s also a psychological one. I always become hesitant before signing up for a big race. But pushing through the heavy resistance as your mind retreats to the darkest corners of your psyche is how you grow. It can be very hard, yes. But I promise you that you reach an interesting place when you emerge to the other side.

Warm Beta-Carotene Salad

Happy October!

Whenever people ask what my favorite season is, instead of fall, I say that my favorite season is October. It’s the best time of year, in my opinion. There is still enough daylight out and the weather is just turning crisp. The fiery colors of leaves and the smell move me like no other time of year.

In my previous post, I was missing the usual fall produce. It has finally arrived, and I’m so happy to be eating these delicious and nutritious squash varieties again! 

My favorite is the acorn squash. There’s also the ever-present sweet potato in with this recipe. The days haven’t been dark enough yet to bring out the sun lamp, but this colorful recipe is sure to brighten up your mental health anyway. It’s packed with beta-carotene, an antioxidant and precursor to Vitamin A. Since it is a fat-soluble antioxidant, it is best cooked with olive oil or coconut oil. The spices bring out the natural sweet flavors of the orange vegetables, yet the salt balance them out.

Warm Beta-Carotene Salad

Ingredients:

  • 1 acorn squash
  • 1 small pumpkin
  • 2 medium sweet potatoes
  • 2 large carrots
  • 2 Tbsp olive oil, divided into 1/2 Tbsp increments
  • 2 Tbsp coconut oil
  • 1 shallot
  • 3 cloves of garlic
  • 1 tsp. of salt
  • 1 tsp. of cinnamon
  • 1 tsp. of garam masala spice
  • 1 tsp. of cumin
  • Dried or chopped parsley
  • Pumpkin seeds for garnish

Preheat oven to 400 degrees, Fahrenheit. With a heavy chef’s knife, cut the acorn squash and pumpkin in half. Scoop the seeds out and brush the insides with olive oil. (1/2 Tbsp for each side.) Put about half an inch of water in a metal pan and place the halves of the squash and pumpkin in, with the insides facing up.

Peel sweet potatoes, wrap in aluminum foil, and put on a baking sheet with the carrots. Put all the vegetables in and bake for 45 minutes. You’ll know they’re done when you can pierce them all with a fork.

Allow to cool before moving onto the next steps.

When they are cooled enough, gently peel the squash and pumpkin skins off. Slice those and the sweet potatoes into one inch cubes. Slice the carrots into 1/4 inch coins. 

Heat the coconut oil in a large pot. Add the chopped shallot, crushed garlic, and salt until they’re caramelized. (The salt will help draw out the water.) Add the roasted vegetables and stir to coat evenly with oil. Add spices and keep stirring. Cook for 15 minutes.

In individual bowls, scoop the warm beta-carotene salad, garnishing with sprinkling parsley and pumpkin seeds on top. Done!

Sweet Potato Stir Fry

Fall is finally here! It rained the other day for the first time in god knows how long. Seattle has this reputation for rain, but it’s pretty dry in the summer. The smell of autumn rain has always imbued me. There’s something about the smell and grey that brings out these subtle yet deep moods. Even my cat friends want to snuggle up closer for warmth!

Because we are now getting less sun, I have to be extra diligent on limiting sugar intake and instead focus on eating super healthy and exercising often. The last thing I need is to exacerbate the ol’ seasonal depression like what happened in New Zealand. I also start getting into denser foods when the weather cools down. While I prefer lighter and fresher foods in the summer, once the weather starts cooling down, my body starts craving heavier produce, like root vegetables and tubers. It’s a common thing for many people.

This sweet potato dish here has carbs and protein that keep you going longer with energy. We’re still waiting for squash to arrive. Then again, fall has just started, so we will need to be a little patient. In the meantime, I do have some root vegetables and sweet potatoes that need to be used. My favorite kind of cooking is one where I can just throw ingredients together, and 99% of the time, it comes out pretty good. I do measure things out the first time I make something. The second time I make it, I adjust to taste. It’s foolproof. 

Here, you have some options. You can use black beans or chick peas. You can either mix them in or have them on the side. If you can’t stand beets (and I know some of you do), then feel free to leave them out. But kale and sweet potato are two things that just go together.

Did I mention the colors of the veggies are very pretty?

Sweet Potato Stir Fry

Ingredients: 

  • 1 sweet potato, cut into 1/2 inch cubes
  • 1 beet
  • 3 cups of chopped kale
  • 2 Tbsp of coconut oil
  • 4 cloves of garlic, minced
  • 1/2 onion, chopped
  • 1/2 tsp salt (or to taste)
  • 1 tsp rosemary
  • 1/2 tsp oregano
  • 1 can of drained chick peas or black beans

Heat oil, and then sauté onions until caramelized. Add the salt, which will help draw the water out of the onions. Add minced garlic and stir for 30 more seconds.

Add the chopped sweet potato. Cover and cook for 15 minutes, stirring every other minute. Then add the beets. Cook for 5 minutes. Then add the kale. Keep stirring until the kale breaks down enough (about 3 minutes or so), but don’t overcook it.

Add the dried herbs and keep stirring to mix them into the veggies. 

Optional: you can stir in the chick peas or whatever beans you like. Or you can have them on the side. It’s totally up to you. Enjoy!