Cherry Sorbet

Christian calls this "orange ice cream"  We've been going cherry berry crazy over here!
I used this recipe and altered it for cherries instead of strawberries. 

• 3 C cherries de-pitted
• 2/3 C honey (I added more sweet because the cherries are more sour than strawberries)
• 1 pinch salt
  
• 1 1/2 teaspoons cornstarch
• 1 1/2 teaspoons cold water
• 3 tablespoons lemon juice

Blend the cherries in the blender until smooth.  Heat honey and cherries in sauce pan over medium-low heat until melted and bubbly.  Whisk the cornstarch into the water and then add to cherry mixture.  Whisk. Remove from heat and add lemon juice.  Pour in freezer safe bowl and keep in fridge about 2 hour or until cool.  Move to freezer and stir every 2 hours or so.  

 I thought that it might look artsy to take the picture kind of side ways but it just looks weird so turn your head!

Cherry Lemonade Popsicles

My awesome cousin Bonnie has an awesome cherry tree in her back yard.  She let us go and pick some and she even dried some for us.  yay!  I like eating them plan but Christian didn't really like that so I made some of these cherry lemonade popsicles.  First I made the lemonade and then I poured it into the popsicle molds about 3/4 full. 

Lemonade: 
juice of 1 large lemon (mine was gigantic)
2/3 cup honey
2 quarts warm water

Mix together until honey and lemon are dissolved in the water. 

After that I added some sliced cherries until my molds were full and then I put them in the freezer.  I froze them over night.  They turned out Yummy!  We can't stop eating them!  I saved the rest of the lemonade in the fridge and so we can make as much as we want until we run out. 

pop secret

I feel dumb that I never knew this. 
One of my favorite treats is popcorn.  My air popper broke a while ago so I haven't been eating it as much. 

Put 1/4 cup of kernels in a paper lunch sized bag
then fold over the top once or twice
after that put it in the microwave for about 2 minutes or until popping slows. (just like microwave popcorn)
add flavorings and enjoy!

Healthy Menu

Every week before I go grocery shopping I write down my menu.   Breakfast and lunch are less formal and I just like to know my options and then eat what I feel like.  I try to  remember what I have and eat it before it goes bad.   I like to plan out my dinners by the day, but those too are always subject to change. 

Breakfast options:    
Berry Smoothie;
White quiona almonds, raisins, real salt, honey, cinnamon;
millet cereal;
egg tortilla;
fruit and greek yogurt with peanut butter toast.

Lunch main: 
dinner leftovers
PB and honey sandwich;
Rice and 2 bean salad; t
taboulli salad;
cabbage and carrot salad;
spinach fruit and sunflower seeds salad. 

+ fruit or veggie:  baby carrots; broccoli stems, apples, bananas, blueberries, cantaloupe, watermelon, spinach, celery sticks. 

Snacks:
 fruit or veggie:  baby carrots; broccoli stems, apples, bananas, blueberries, cantaloupe, watermelon, spinach, celery sticks
Seeds and nuts: almonds, sunflower, pumpkin, chia.

Dinners
Monday:  left over baked beans,  Wild rice, rotisserie chicken (store bought) , green salad  
Tuesday:  ground turkey tacos on whole wheat tortillas, guacomole, left over rice, refried beans, corn on the cob
Wednesday:   Vegetarian Spaghetti whole wheat noodles with red quinoa,  cauliflower, brocolli,  cheese toast for kids, salad
Thurday:  Cafe Super grain Salad 
Friday:   Chicken fajitas:  chicken marinated in lemon sauted with bell peppers, cucumber, squash, onion, cilantro on top,  brown rice, left over veggies or salad
Sat:  Tilapia with miss dash lemon seasoning, couscous, steamed veggies,
Sunday:  bean tostadas with whatever veggies and salad we have left.

Here are some internet sources that I like to look at for new recipes and healthy ideas:
www.chefbrad.com   He has tons of free recipes on his fusion tv show link
www.grainmix.com     My mom's website has wonderful recipes for sprouts, whole grains, and ground grains
www. whfoods.com  This website is amazing, it will teach you the healthiest ways to make any food and has loads of recipes. 

Run Faster 5k

This weekend my parents and I ran in the American Fork Run of Remembrance.  It was a super nice day and the race was super fun!  I ran about 29 minutes pushing my double stroller that is impossible to turn and therefore it was impossible to pass anyone. The 29 minute pace was very easy for me.  I have ran this race several times.  In 2003 when I was 20 I ran it in 29 minutes and every step was agony.  In 2010 I ran it in 23:10 which was a personal best.  I have a goal to run my next 5k in 22 minutes something. 

I know that there are a lot of people that don't like to run races or don't like to run period because they are slow.  There is nothing wrong with running slowly and obviously it's all relative.  I like running  better now that I am faster and would love to be faster still. 

The key to getting faster is running intervals.  If you run 5 miles every day at a slow pace, you are conditioning your body to run slow.  And For beginners that want to get into running, intervals is how you should start. 

I made up a schedule for the next 3 weeks of running to hopefully get me to my goal:

May 29  : Rest
May 30 :  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
May 31:  rest run 3-5 miles Slowly (my birthday)
June 1:  4 miles of intervals run 1/4 mile rest 1 minute  8 minute mile pace
June 2:  slow run whatever distance feels good 3-5
June 3:  Rest

June 4:  tempo run 5 miles 8.5 minute mile pace
June 5:
June 6:  Rest  or slow run whatever distance feels good 3-5
June 7:   4 miles of intervals run 1/2 mile rest  7.5  minute mile pace
June 8 :  3-5
June 9:  Tempo run 3.1 miles 7.5  minute mile pace
June 10:  rest

June 11:  tempo run 3-4 miles faster than 8 minute mile pace
June 12: 4 miles of intervals run 1 mile rest 1 minute  7 minute mile pace 
June 13:  slow run 3-6
June 14:  tempo 9 minute mile pace
June 15:  1-2 miles rest
June 16:  Race Day!

I'll let you know how it goes

My Exercise Plan

During the summer months I try to do as much physical activity outside as possible.  I stop doing aerobics and start running, walking, biking, hiking, gardening, dancing ect.  I do one hour of planned exercise a day and then try to be active with my kids and chores. 

Mondays:  Run 1 hour
Tuesdays: weight class and walking (I usually walk the kids somewhere like the park or library about 2-3 miles)
Wednesday:  Run intervals or hills - 30-40 minutes, stretch. 
Thurday:  Weight class and walking
Friday:  pilates and 30 minute run
Saturday:  long run 9-10 miles or so

I run anywhere from 20-30 miles a week depending on how often I make it to the gym (if I miss weights for example I'll run more).  I love my T/Th weight class at the rec center.  It seems like if I can do something everyday I just function better, my house is cleaner and I have more energy and purpose.  For me more than an hour a day is too much.  I get too tired to do my mom jobs.  I used to workout 2 hours plus a day and then I would be exhausted and have no energy for my kids.  I try to make the rest of the day as active as possible with my kids and I am exhausted by nighttime.

What to eat?

REAL FOOD!  I feel like with all the product labels and endorsements  it is tough to know what really good for you (peanut butter multigrain cheerios on biggest loser for example, come on it's just sugar and processed oats).  It is best to eat things that don't even have a label.  I never count calories and I don't care about low fat or low sugar (because it probably is replaced by something worse like aspartame for sugar)  I want real food in the least processed form possible. 

Dont Eat:

Sugar

white flour ( must say 100% whole wheat or whole grain)

High Fructose corn syrup/ aspartame/ splenda/

refined salt/ white vinegar

processed junk/  msg/ preservatives!!

Eat :

raw fruits and veggies or cooked but best raw, local is best, then organic, then conventional

I use agave or honey as a sugar replacement (for a treat  I do 2/3 xagave for every 1 cup sugar in any recipe.  It works even for baked goods!

Real salt

WHOLE grains eat a VARIETY not just wheat  (ground, sprouted, cracked or cooked whole)

Olive oil for salads/ coconut oil for baking or frying (high temps)

Nuts and Seeds:  flax, sunflower, chia, pumpkin, hemp, almonds

I eat everything meat, dairy, fruits, vegetables, grains, gluten and I try to eat a variety of colors and foods.  It is amazing how good real food is!  I eat as much as I want.