Training Recap 1.23 – 1.29: 4 weeks in and a recovery week

As I finish up my first recovery week of 2017, I am happy with the work I have put in so far and excited for what is yet to come! After 3 big weeks, this past week was a week to slow down a bit, recover and let my body soak up the efforts I have been putting in this month. Although I never felt overly tired during the 3 weeks leading up to this one, my body definitely needed some extra rest this week. My recovery week coincided nicely with some cooler (freezing) temps that made it hard to ride during the week. I covered more distance in the pool than I have in a long time AND the last thing we did on Saturday’s practice was an all out 100m for time and I was shocked by how fast(for me) I swam! Overall this week served its recovery purpose and I am feeling more and more like myself.


Monday: Masters Swim 1 hour 15 minutes

Tuesday: 

  • a.m. Strength 45 minutes + indoor cycling class 1 hour
  • p.m. Straight swim 25 minutes

Wednesday:

  • a.m. Swim on own 1 hour 30 minutes
  • p.m. Run 40 minutes

Thursday: Elliptical 45 minutes 

Friday:

  • a.m. Masters Swim 1 hour 10 minutes
  • p.m. Easy Ride 1 hour

Saturday: Masters swim 1 hour 15 minutes, base ride 3 hours

Sunday: 

  • a.m. Trail run 50 minutes, core 30 minutes (I did this video minus the warm up and did my own stretching)
  • p.m. Easy recovery ride 1 hour

Totals:

  • Swim: 5 hours 35 minutes 
  • Bike: 6 hours
  • Run + elliptical: 2 hours 15 minutes
  • Strength: 1 hour 15 minutes 

15 hours 5 minutes 


Now I am winding down and getting ready for another great week with homemade pizza and homemade almond butter dark chocolate + coconut cups (followed this recipe). 

Hoping you have your best week of 2017 yet!

Healthy Regards,

Hayley

 

 

WIAW – Recipes I’ve Been Loving Lately

Cooking is one of my favorite hobbies. I love finding recipes, planning, grocery shopping and putting it all together. Sitting down to delicious home-cooked meal is just the cherry on top of a process I love.

With a few big job changes, moving and dealing with a long commute I fell out of the habit of cooking “real” dinners during the week. I usually spent some time on the weekend roasting and preparing veggies, making some sort of grain and a few different proteins but didn’t have much of a plan for the week ahead. Most weeknights consisted of throwing together the stuff I had already prepared on the weekend. All of this was fine, I was eating healthy and it was easy however I found that I wasn’t enjoying my food as much as I used to. I was always eating the same things and was less satisfied after meals. 

A few weeks ago I was determined to get back in the cooking game. While there are still days where I throw together a hodge lodge of leftovers, I have been consistently trying 3-4 new recipes a week/revisiting some of my favorites. Taking the time to make “real” dinners has definitely improved my dinner enjoyment and reminded me just how fun this cooking thing is. 

Here are some of the recipes I have been loving lately:  

Lentil and Butternut Squash Chili 

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Soups and stews are one of my favorite things about cooler weather. I especially love how easy it is to make and re-eat throughout the week or freeze and store for longer. Add in some squash and I am sold. The lentils, beans and squash in this vegetarian chili make it very filling. I made about half the recipe and got 4-5 meals out of it. 

Clean Eating Creamy Sun-dried Tomato Chicken img_2765

Guys, this recipe is so good! It is rare that I get excited about chicken but this has been my favorite recipe from the last couple weeks. SO GOOD (you really don’t need to know much else). I am already planning on when I can make it next. If you are looking to spruce up your usual chicken, this is a delicious way to do so. I made the chicken with roasted brussels sprouts and barley. 

High-Altitude Bison Meatballs from Run Fast. Eat Slow

I received the Run Fast. Eat Slow. cookbook for my birthday in October and have made at least one recipe from the book every week since. While all the recipes have been great, this is by far my favorite. I served the meatballs with roasted veggies and sweet potato. 

Maple Soy Glazed Salmon from Skinny Tasteimg_2840

Skinny Taste is one of the blogs I can always count on for recipes. I know that if the recipe sounds like something I would like, I end up loving it. This Maple Soy Glazed Salmon recipe is super easy and doesn’t lack flavor in the least. I served mine over a kale salad with roasted brussels sprouts and carrots (Yes, every dinner consists of some sort of roasted veggie). 

 

Healthy Regards,

Hayley


Let’s chat!

What is one good recipe you have been loving lately? I am always looking for more!

 

 

Christmas Granola Recipe {and edible gift idea}

This christmas granola recipe blends the warm flavors of fig, nuts and maple for a homemade, edible, budget friendly gift that everyone can enjoy. 

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Have you ever met anyone that doesn’t like granola? 

…. yep, me neither.Christams-granola-recipe-2granola1

Now imagine gifting a warm, aromatic, chunky granola that is freshly baked with love to your coworkers, clients, coaches, family, friends… really anyone. I even gifted myself multiple handfuls in the making. I’d say it is a pretty spectacular present, because really, who doesn’t like granola? 

It is also wallet friendly in this season that tends to be financially stressful. 

I made two batches of this recipe to give to my personal training clients and a few other people who I wanted to give something small but thoughtful to. I picked up some mason jars, decorative tags and cards from Target to create a cute, simple gift. Altogether, including all the ingredients, the mason jars, cards and decorative touches I spent about $50 dollars for 10 full jars of granola + cards. That is just 5 dollars a gift! Nothing beats a delicious, cute and economical Christmas gift in my book. granola-3granola-4

For this Christmas granola recipe I started with a Pinch of Yum’s Coconut Oil Granola as a base recipe and made a few tweaks + add ins for a chrismast-y taste. 

Christmas Granola
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 3 cups old fashioned oats
  2. 1 cup chopped walnuts
  3. 1 cup chopped pecans
  4. 1 cup chopped dried figs
  5. 1/2 cup white whole wheat flour
  6. 1/4 cup chia seeds
  7. 1 teaspoon cinnamon
  8. 1 teaspoon ginger
  9. 1 teaspoon sea salt
  10. 1 cup melted coconut oil*
  11. 1 cup maple syrup
Instructions
  1. Preheat your oven to 250 degrees.
  2. Mix all the dry ingredients together in a big bowl (all ingredients except coconut oil and maple syrup).
  3. Whisk together the maple syrup and melted coconut oil in a separate bowl.
  4. Combine the wet and dry ingredients in a large bowl until the mixture is moistened.
  5. Bake for one hour, stirring every 20 minutes.
  6. When you remove the granola from the oven at the end, don't stir it right away - the granola will form crunchy clusters as it cools.
Notes
  1. *You can melt your coconut oil in microwave
Adapted from Pinch of Yum
Adapted from Pinch of Yum
Healthy Regards, Hayley http://www.healthyregardshayley.com/
 *One batch of this recipe fills 5 – 16oz mason jars. 

Christmas - Granola - Recipe- 4

And if you want to just make a batch of this christmas granola recipe all for yourself, I wouldn’t judge you. 

Enjoy! 9 days until Christmas!

[Tweet “Christmas granola! The perfect edible gift. #vegan #christmas #JOY”]

Healthy Regards,

Hayley 

 

What is a small gift you have given to coworkers, teachers etc? 

And really, do you know anyone who doesn’t like granola?! I would be interested to hear. 

 

 

 

How to Eat Squash… for dinner and dessert

Squash is my favorite food in the whole entire universe. I eat a ridiculous amount of gourds this time of year. If I ever see squash on the menu somewhere in pretty much anything, I have to have it. When a friend had me over for dinner this past weekend and made pumpkin gnocchi I had to restrain myself from eating all the squash pasta. 

I get asked rather frequently how I prepare, what I do with and generally how to eat squash. People, it is easy! So easy that I usually devour a whole squash in one night, without even making some fancy squash cupcakes.

Ready for me to rock your world?

Here is how to eat squash: 

1.Pick your favorite squash. If you don’t know which squash is your favorite yet I highly recommend buying every squash in the store and trying each one out. My absolute favorite is kabocha squash.

How to eat squash

2. Pre-heat your oven to 415 degrees fahrenheit. 

3. Cut that squash up! how-to-eat-sqaush-2

Don’t forget to scoop the seeds out! 
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P.S. I roast my kabocha squash with the skin on. It may sound strange but you can eat the skin, and it is delightful. If you are working with a butternut, spaghetti, acorn etc. you can either roast with the skin on and then scoop out or try your luck at peeling the skin off pre-roasting. If you stick the whole, uncut squash in the microwave for about 5 minutes it will soften it up and make it easier to peel and cut your squash. how to eat squash 4

4. Season your squash.  

Ok this where things get fun.

When I roast my kabocha squash I do half of it savory: olive oil, salt. I know, how easy is that!? I even just spray the baking sheet with olive oil spray, plop those squash bits on, spray them with the olive oil spray and then sprinkle sea salt on top. Easy peasy.eat-squash season-squash

For my sweet squash, that I plan to eat for dessert because there is no way any of this squash is making it into a tupperware for another day, I use coconut oil, cinnamon and more sea salt. I heat up about 1tbsp coconut oil in the microwave, toss my squash bits in the coconut oil along with some cinnamon and salt before putting them on a baking sheet. My baking sheet is probably already sprayed with olive oil spray so there is no sticking. 

5. Roast Squash. Since you already pre-heated your oven to 415, it should be ready to go. Roasting times will vary with the size you cut your squash bits. I usually roast for about an hour or until my squash starts to get brown, I like a little crisp!kabochasquash

6. Make your squash into a meal. 

If I am roasting squash most of my meal is squash. I am not very creative because really I just want to eat my roasted squash. But since I know I need some sort of protein and maybe even some greens I add that stuff in. For dinner I top greens (either spinach or kale) with a whole-lotta squash and whatever protein sounds good. That could be some eggs, chicken, tempeh, tofu, etc.

Really whatever is on hand will taste good with the squash. eatsquash

Squash dessert is literally one of the best things ever. This is where the coconut oil, cinnamon squash comes in. Again, this changes with what I have on hand but one of my favorite combos is said squash with almond butter, honey and some Truvia. Ohhhhh man guys it.is.good. squashfordessert squashfordessert2

It is a sad moment when I finish my nightly squash but usually by this point (since I have had a whole squash) my belly is pretty full… and happy. 

And that is how to eat squash. You’re welcome. 

Healthy Regards,

Hayley

 

What is your favorite squash? 

How do you like to prepare it?