The MUST HAVE hair Product for Athletes

As a hair stylist I tell my clients that they should not be shampooing their hair everyday. Some agree with me, while others sit there pondering the idea, followed by tons of comments and questions. I hear most often…

My hair gets so greasy, so I have to shampoo everyday.

But I work out everyday, and get super sweaty…

But you are a runner… Don’t you shampoo after your daily runs?

Do you shampoo after Bikam yoga?”

The answer is simple…

No I don’t shampoo after every workout, run, hot yoga class, etc…

To much shampooing strips the scalp of it’s natural oil, and dries out it’s ends. Natural oils are suppose to be on your scalp, so when they are continuously washed away, your scalp naturally produces more. Also, when you scrub your scalp daily, you are stimulating the sebaceous glands on the scalp causing them to produce even more oil than necessary. The result is a head full of oily hair, and dry ends. (Side note: The result above can be worse, depending on shampoo brand and type. So please seek professional advice for daily hair care regiment.)

I know it sounds scary to stop washing your hair everyday, but it will do your hair some good. Changing up your routine is hard, and it may take some time for your hair/scalp to get use to skipping daily shampooing, but trust me it will adjust.

The key to not shampooing daily is using DRY SHAMPOO.

As a runner Dry Shampoo has become my best friend, I have even used it after Bikram yoga.

Dry Shampoo:  is a product that absorbs oil from hair, and refreshes hair on days you don’t shampoo. It comes in a powder or powder spay form.

Wondering how to apply Dry Shampoo? It is NOT hard at all…

Watch this quick Dry Shampoo Tutorial I have made and follow the steps below…

Note: On days I don’t shampoo my hair, I actually don’t wet my hair in the shower. So keep in mind, when applying Dry Shampoo, hair must be DRY, not wet from a shower.

 

  1. Begin by taking medium sections and spray dry shampoo at the root, section size will depend on how much hair you have.
  2. Leave the section and move on to the next section. This allows the previous sprayed section to dry and absorb oil.
  3. Move down to the side of the head spraying up and down.
  4. Continue to crown of head and nape if necessary.
  5. Go back through using hands to blend product in until it becomes invisible.

If you have dark hair and you are concerned the dry shampoo will make you hair white. Don’t worry, as shown in the video, the dry shampoo that appears white when blended correctly will dry invisible. Also remember for longer lasting hair only focus on oil areas.

Besides absorbing oil, dry shampoo can also give lots of volume on days when hair goes flat. This holiday season, try using dry shampoo to add volume to your holiday up do. 

MY FAVORITE DRY SHAMPOOS

Dry Shampoo 2I hope this helps. Now stop washing you hair daily, and start using Dry Shampoo. Dry Shampoo  should be in everyones gym bag!

What’s you favorite Dry Shampoo? Leave a comment below, for your chance to win one of the Dry Shampoos above.

© 2014 sweat1xdaily

 

 

 

 

 

Fit Shaming, Skinny Shaming & my Woman Crush Wednesday

It’s Wednesday!

Wednesday is known for so many things.

It can be HUMP DAY – one of my favorites.

To a fashionista, it can be What I wore Wednesday.

To a foodie, it is What I ate Wednesday.

To photographers, it can be Wordless Wednesday.

To everyone who wants to celebrate amazing women, it is Woman Crush Wednesday, aka, #WCW!

Last Wednesday, I posted this picture on my Instagram. 1456750_10102115232803556_452203037258612468_n

This is Misty Copeland and she is my WCW. The hashtag in the photo is #Strengthisbeautiful and I couldn’t agree more. Misty Copeland is proof of that.

Last week, I had a conversation with a friend about body image. I was trying to convince her that because of the way the female body is made, it is almost impossible  for a woman to add muscle and bulk up like a man. But there was no changing her mind. She thinks muscle on women makes them look masculine. (posted on my instagram.)

Does Misty look masculine?

Far from it… she is strong, beautiful, and is as girly as you can get, in her ballet slippers.

However, I have seen a lot of Fit Shaming going on all over social media. Fit Shaming is degrading one because they look too fit, or because their workout schedule seems extreme. I have seen people comment on other athletes photos/posts saying,

“Too muscular…

Eww…

Looks like a dude…” 

Maria Kang caused controversy when she posted…mariakang

and she claims she is a victim of fit shaming. I agree.

Body image is always being talked about… I can’t escape it. 

Even one of the top songs right now, All About that Bass, by Meghan Trainor is about body image. Honestly, I am soo over this song. Originally the song was promoted as one that embraces positive body image, but recently I have read several articles that argue quite the opposite. The articles claim, the song is guilty of “Skinny Shaming.”

Skinny shaming is the act of degrading or bullying one because they are thin. Our society has labeled thin as beautiful, so one may laugh at the idea of skinny shaming. But skinny shaming is a real thing that is happening. And bullying someone because they are skinny is just as hurtful as bullying someone because they are fat. In Meghan Trainor’s song she talks about skinny bitches, but the shaming continues beyond just this song.

The other day, I came across the article, What a Real Runner Looks Like? The article is written by Runner’s World editor Hannah McGoldrick, who started Run Outfit Of The Day on Instagram. She had a video of her RunOOTD and the comments directed toward the video were not comments about her clothing but rather her body.

She could use a sandwich.

We don’t want to see thin models.

Why doesn’t Runner’s World show real runners with real bodies?

This girl looks like she weighs 90 pounds.

She’s anorexic.”

 

If you want to read Hannah’s response to the hurtful comments check out the article.

The comments above are real comments and example of skinny shaming. This whole situation annoys me so much. First of all, we don’t really know Hannah, but what we do know is that Hannah is a real runner, who writes for Runner’s World and has run three full marathons. But because we don’t know her, don’t be so quick to comment negative on a person who is only trying to be positive by inspiring others.

Another reason why I am annoyed is because I have always LOVED the RUNNING COMMUNITY. But comments like the ones above, from other runners, disappoints me. I have only seen runners support each other, until now…

My Advice to you…

Whether you do crossfit, run, barre, spin, yoga, lift… Whatever it may be… Do what you love!

Stop focusing on what your body looks like.

Instead start focussing on what your body can do.

Focus on being strong, healthy, and happy.

Stop worrying about the negative comments, because there are many different ways to define beauty, and one’s opinion of what is beautiful may be different than yours.

Oh and please lets stop bullying each other and instead start supporting each other again.

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Who is your Woman Crush Wednesday? What is your definition of beautiful?

© 2014 sweat1xdaily

 

Thanksgiving Sweet Potato Cheesecake Recipe

My November Goal post revealed my food goal for November, which is to explore and test my Thanksgiving recipes instead of winging them the night before or day of. So I have been in search for the perfect Thanksgiving dessert recipe -something new and different that my family has yet to try.  To find this recipe, I have been reading tons of magazines and blogs. While browsing Bon Appetit I finally came across a Sweet  Potato Cheesecake Recipe.

thanksgiving mags

 

I don’t bake much, but I have been lately. Having a Kitchen Aid Mixer and a Vitamix has made me more adventurous in the Kitchen. These tools are must haves and I can’t believe I use to cook and attempt to bake with out them. They save me in the kitchen.

Okay, lets talk about Sweet Potatoes…

When baking this recipe there were so many firsts for me.

It was my first time making a Cheesecake and using a springform pan. First time ever using sweet potato as a dessert. And it was my first time doing a water bath.

So lets define some important tools you must know before you continue on…

Springform pan: is a type of bakeware which features sides that can be removed from the base. This is a must have when making cheesecake. Like any product, you can find one to fit your budget. I got mine at Sur La Table for under $15.

Water bath: At this point your cheesecake is already assembled in the springform pan. Now you are going to place it (cheesecake springform pan and all) in a bigger baking pan. You will boil water over the stove. Once water comes to a boil you will pour the boiling water into the bigger baking pan until it is about 1 inch deep up the side of the springform pan. Then you will transfer the cheesecake and water bath to the oven and bake. The water bath keeps the cheesecake moist and prevents drying and cracking.

cheesecake

 

So there are two parts to this cake, the Oat-Pecan Crust and the Cheesecake Filling.

Oat-Pecan Crust

INGREDIENTS:

all ingredients are organic

  • 2/3 cup whole pecans
  • 1/3 cup large rolled oats (aka old fashioned oats.)
  • 1/3 cup brown sugar
  • 1/4 cup all-purpose flour
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. salt
  • 1/3 cup unsalted butter, melted

INSTRUCTIONS:

  • Preheat oven to 350 F
  • Combine all dry ingredients in Vitamix.
  • Select Variable 1, push start, slowly increase to Variable 6 for 5 seconds.
  • Bring back down to Variable 1 and pour melted butter in though the lid opening.
  • Pulse until everything is blended.
  • Transfer crust mixture to a 9″ springform pan, pressing it into the bottom and 1″ up the sides.
  • Bake for 12 minutes.
  • Place on wire rack to cool.

Cheesecake Filling

INGREDIENTS:

All ingredients are organic

  • 1/2 cup sour cream
  • 3 large eggs
  • 1 cup sweet potato, cooked and cooled
  • 1.5 lbs or 24 oz. cream cheese, room temperature
  • 1 cup brown sugar
  • 1 tsp. ground cinnamon
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground cloves

INSTRUCTIONS:

  • Peel and Cup the sweet potatoes, boil them until soft.
  • Combine all ingredients in Vitamix.
  • Select Variable 1, push start, increase to variable 10 until all is blended
  • Start water bath, (for additional notes check above) bring 2 quarts of water to a boil.
  • Position the springform pan inside large baking pan/dish.
  • Pour filling into crust.
  • Pour water in the outer baking pan/dish until it reaches 1″ up the springform pan.
  • Transfer cheesecake in the water bath to the oven and bake for 60 minutes, until edges are firm.
  • Remove cheesecake from water bath and cool cheesecake on cooling rack for 1 hour.
  • Then transfer cake to refrigerator and cool completely for 4 hours.
  • When ready, run a thin knife around sides, remove springform pan sides.
  • Serve with whipped cream.

Important note: Make sure your cream cheese is room temperature. If it is cold the eggs will not mix well. It will be lumpy.

 

cheesecake

 Wondering how this taste!? Well it turned out delicious. I brought it to work and it was gone in 5 minutes. 

What is your favorite Thanksgiving dessert? What are you making for Thanksgiving? Have your tried sweet potatoes as a dessert?

© 2014 sweat1xdaily

Before & After: DIY- Transform a Vintage Dresser

The DC area is extremely expensive, and it is known to have some of the worst traffic in the nation. So when house hunting, you need to set your priorities. Some desire a bigger place so they sacrifice location. While others sacrifice size, to be conveniently closer to the city, avoiding hours of traffic. The choice is yours.

Our priority were definitely location, but we also wanted to make a smart investment. It was going to be tricky to find something in the location we wanted for the price we wanted to pay.

So the hunt was on for the perfect place. Location was ideal, I wanted to be so close to the city that I could enjoy a morning run around the monuments. After two years of looking, and putting several offers on different properties, finally we closed on the perfect place.

My husband and I have been proud homeowners for 2 years now.

One of my favorite things about living in this area is that Washington, DC and Northern Virginia is full of history. The neighborhood we live in is a historical neighborhood, and our house is a 1950’s duplex. Our place is ideal because of it’s location and historical charm. However, what comes along with urban living and old places is… tiny living spaces.

When we moved into our new place, we started completely fresh, leaving most of our old furniture on the curb. It was fun having a completely blank canvas to work with, and to buy pieces together, that expressed us as a couple. There was nothing from our past, everything was new.

However, our place is small, and this has been our biggest challenge.  When it comes to interior design, nothing quite fits.

Old places has limited closet space…

And this is a major problem for me.

I am a runner with way to many RunOOTD (Run Outfit Of the Day) and I am a hair dresser who has to be trendy and fashion forward at work. So as you can see, I do a lot of laundry and I have a lot of different kinds of clothes. These clothes need to be put away. My husband built me a beautiful walk in closet, but it still wasn’t enough. I needed a dresser.

The hunt was on yet again, but instead of house hunting it became dresser hunting. I started looking at the basic stores, Crate & Barrel, West Elm, Pottery Barn. But nothing fit,everything was at least 20 inches deep, when I could only accommodate something a big as 17 inches deep. I then moved my search to  George Town and Old Town desperately looking at each furniture store… still no luck.

I didn’t want an old antique, and I definitely didn’t want a DIY project. But I wasn’t able to find anything to fit my space, and older pieces of furniture are a lot smaller.

Turns out the perfect dresser was right under my nose, living temporarily at the boutique right down the street from where I work and live.  Turns out the perfect dresser was a piece from the early 1900s, that was crying for a make over.

In honor of Transformation Tuesday, I will share with you my new dresser… Old is on the left and new and improved is on the right.

dresser before and after

This project was not hard at all.

SANDING

  • Because the piece was real wood, we sanded down any rough edges.

PAINTING 

  • It makes a huge difference. It makes an old piece look clean and as good as new. So we painted the dresser with a fresh coat of white paint.

REFRESHING MEDAL DETAILS

  • We also refreshed the medal key holes with gold spray paint.

CHANGING HARDWARE

  • All of the above was great, but what really updated this piece was changing the hardware. I went to Anthropology and fell in love with the hardware they had to offer. After much debate, my husband and I decided on replacing the original handles on the dresser, with the ones from Anthro, made from amethyst stone with gold detailing. This hardware really eliminated the old antique feel that the piece once had and made it totally updated and current!dresser2

Do you like DIY projects? What do you think of my dresser transformation? 

If you are interested in seeing my fitness transformation click here.

 

 

Kara Goucher struggles at the NYC Marathon

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Last Sunday was the New York City Marathon.

Kara Goucher one of my favorite female elite runners ran it. She went to New York, not in it to win, but hoping for a solid 2:28 race.

I remember my run last Sunday. It was windy. So windy my lips got chapped. While I was running, I was thinking… I hope it’s not this windy in NYC. If it is, there aren’t going to be any PRs, marathon times are going to be slow.

I constantly talk about the weather on this blog, as a runner the weather really does make or break us. In Kara Goucher’s case, it broke her.

She suffered…

Hit the wall…

and struggled to finish.

I recently read her blog post, A Bitter Sweet Return, and it almost brought me to tears. As I read her post, I felt like I was running the marathon with her, right by her side. There are so many emotional moments. Ones that include…

Deciding to run the first ten miles with the lead pack.

At mile 9, realizes the others aren’t intimidated and slowed down by the wind. Her game plan back fires. She went out too fast, causing her to burn out.

Slowing down running the next 10 miles solo. 

Goucher spots Edna Kiplagat at mile 18, and uses her as a target. Unfortunately, she barely passes her, and never regains energy. 

Continues running to mile 24, knowing her coach would be there. But being too delirious that she runs right by him, never seeing nor hearing his support.

Finally, Goucher makes it to finish line.
There is a quote that goes something like, “The only run you regret is the one you don’t do…” Goucher says she has no regrets… As a runner, we run races. Some end up good, while others bad.
“I have at times been criticized for showing so much emotion.  I wear my heart on my sleeve and have never been good at “keeping it together.”  
Goucher poured her heart out on her blog. And the reason why I found it so important to recap her race and blog post is because of that reason. She is so passionate. And I have always put elite runners in a whole different light. On a different level. Physically they are on a different level, but after reading her blog post I realized elite runners are really not much different then you and I. They have the same mental strategies, and the same mental break downs.
  • The wind effects them.
  • They go out too fast.
  • They don’t want to run alone.
  • They use other runners as a focus target… to run faster in hopes to regain energy.
  • They look for familiar support at mile markers.
  •  They get delirious…
  •  They make it to the finish line.
  •  They never regret running.
  •  They have determination that the next run will be better.
As a runner, I read Kara Goucher’s emotional blog post and totally got it.  I’ve been there, and done that, but of course 2 hours slower. 
© 2014 sweat1xdaily

Goodbye October, Hello November!

Halloween has come and went.

And, you probably feel like this right now…

halloween candyBut thats okay, because day light savings time gave us an extra hour of sleep… So now we are well rested and ready to take on November!
Hello-november-images

November is here, and I am excited. It is probably my favorite months. 

These are my top 3 reasons why I heart November and my November goals…

 

1.    I love November because it is so damn colorful!

On the first day of November, my husband and I left the city to spend some time in the country. The fun thing about living in the DC area is that you only have to drive 90 minutes out and you hit beautiful country roads. Virginia is also very historical! Lots of history are among these country roads.

fall leaves country roads2.   Another reason, I love November is because it is so damn tasty.

Thanksgiving is my favorite holiday. And this November I will be doing lots of cooking. I want to come up with some fabulous new additions to our traditional Thanksgiving. So be prepared for lots of food posts.

3.   And the final reason, I love November is because it is the perfect month to run. 

I wake up every morning with a strong desire to hit the trail. There is only a short time that the leaves are this colorful and I don’t want to miss it. Plus, soon it will be really cold and I’ll have to pull out my winter running gear. So these are the last weeks where the weather will be perfect for running. Also, I must run, to counter act all of the cooking, food testing, eating, tasting I will be doing in order to find the prefect Thanksgiving addition. So I will be participating in Pile on the Miles. (More on that later.)

NYC MARATHONAlso CONGRATS to everyone who ran the NYC Marathon! You guys rocked it out!

What is your favorite thing about November? What dishes are you eating this Thanksgiving? Are you going to pile on the miles?

© 2014 sweat1xdaily

 

The story of why I stopped drinking Milk & a Cashew Cream Recipe!

When I was little, I refused to drink milk. I still remember the day my older sister scarred me for life. We were sitting at the kitchen table, and we were both about to down a glass of white rich creamy milk, when she said, “You know, thats from a cow’s boob.” She ran off smirking, when I on the other hand, immediately put the cup down with a look of disgust. I vowed, from that day forward, I would never drink a glass of milk again.

Now a days, if you don’t want to drink milk, or heavy cream you don’t have to. There are tons of dairy alternatives right on your local grocery store shelves. They are available and the variety is endless. However, there are sneaky additives to some of the most popular brands, and it is just as easy and quick to make your own, fresh at home.

When I started to cook more vegan and plant based meals, I noticed that most of the dishes that required heavy cream such as Clam Chowders, used Cashew Cream.

I first came across Cashew Cream in the, Isa Does It, cookbook. But today, I found another variation on the blog I have been reading, My New Roots.

Can you believe I made that creamy goodness from the raw organic cashew nuts sitting in the bowl behind.

Cashew Cream

 

So here it is, the Cashew Cream recipe…

INGREDIENTS 

  • 1 cup raw organic cashews
  • 1.25 cups water
  • 2 garlic cloves
  • 2 tsp. lemon juice
  • 1/4 tsp. sea salt

DIRECTIONS

  • Place cashews in a large bowl and cover with water. Add a pinch of salt and let soak for a minimum of 4 hours at room temperature or overnight refrigerated.
  • Once cashews have soaked, drain water.
  • Place soaked cashews in Vitamix, and add water, garlic, lemon juice, and sea salt.
  • Blend until completely smooth.

That’s all you do.

That’s it!

Enjoy as a replacement to (dairy) heavy cream in all of your recipes!

Have you made Cashew Milk before? What is your favorite dairy replacement?

© 2014 sweat1xdaily

 

Butternut Bisque with Coconut Swirl

Besides running and cheering on the marathoners. I have been cooking and eating. It is my all time favorite season. The leaves are changing. The air is comfortably breezy and crisp. Lucky us!  We have been having some absolutely beautiful FALL days here in Washington, DC. And although it hasn’t been too cold yet, I am still craving everything fall.

One thing that defines fall is butternut squash. When I was growing up it was a special treat that my mom made only at Thanksgiving, but now it is a staple in my house. I love everything about it. I eat it all different ways, but my favorite way is in soup form. That is why when I came across the Butternut Bisque recipe in the cookbook Isa Does It, I knew I had to make it asap, plus its Vegan!

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INGREDIENTS

  • 1 large butternut squash
  • oil (olive oil or coconut oil)
  • 1 medium onion
  • 1/2 sea salt
  • 3 cloves of garlic
  • 1 tablespoon fresh ginger
  • 1/2 teaspoon crushed red pepper flakes (more if you desire)
  • 1/2 cup dry white wine
  • 3 cups vegetable broth
  • 1 cup coconut milk (extra for garnish)
  • 2 tablespoons pure maple syrup
  • 2 tablespoons fresh lime juice

DIRECTIONS

ROAST SQUASH

TIP: (you can do cook the squash in advanced, and the soup will come together in 20 minutes.)

  • Preheat oven to 425 F.
  • Line a baking sheet with parchment paper.
  • Cut the squash in half.
  • Remove seeds.
  • Brush the parchment paper with olive oil or coconut oil and place the squash pieces cut side down.
  • Roast for 45 mins. until squash is tender.
  • After squash is cooked let cool and continue with the soup recipe. If you are making squash in advanced, refrigerate the squash until ready to use.

LETS MAKE THE SOUP

  • Preheat a 4 quart pot over medium heat, add coconut oil.
  • Cut up onion, and add to the pot, saute until caramelized.
  • Add ginger.
  • Add garlic.
  • Mix in red pepper flakes
  • Add white wine and deglaze bottom of the pan, by scraping with a wooden spoon.
  • Peel and scoop squash.
  • Add squash to the pot.
  • Add vegetable broth (if you don’t have vegetable broth on hand you can use water.)
  • Add coconut milk.
  • Add maple syrup.
  • Add lime juice.
  • After everything is heated all the way through, add soup to you Vitamix. I actually use the soup setting, which continues to heat everything. Blend until smooth. If you are using a Vitamix it shouldn’t take long.
  • Pour bisque into a bowl, sprinkle with red pepper flakes and swirl coconut milk on top.
  • Enjoy!

What is you favorite way to eat butternut squash. I would love to hear from you. Let me know what you think about this recipe. 

© 2014 sweat1xdaily

 

Marine Corps Marathon Virgins: Here are some Tips and a Recap

Marine Corps Marathon is tomorrow morning!

This is by far my favorite race.

I am registered to run it, and I am extremely disappointed that I will have to sit this one out. Unfortunately,  my training this summer, didn’t go as planned, and to top it off, I got my wisdom teeth pulled on friday. So I am now on painkillers and swollen like a chipmunk.  UGH! But I always have to remind myself that it is way more important to listen to your body. There will always be another marathon to run. There will always be next year, to run MCM. And the most hilarious part is the dentist who pulled my teeth will be running the marathon tomorrow. She was telling me how nervous because it will be her first time running 26.2.

Here are my top 26 tips for all of the Marathon Virgins out there running Marine Corps Marathon tomorrow…

  1. NIGHT BEFORE: Check social media for inspiration and updates, this includes facebook and instagram. Marine Corps Marathon pages always have a count down. And the night before race day facebook status always gets me pumped.
  2. NIGHT BEFORE: Always prepare your race outfit, and everything you will need for the race, the night before. (That means tonight if you are running MCM tomorrow morning.)
  3. Never wear anything you haven’t worn before.
  4. Make sure your ipod and garmin are charged and ready to go.
  5. Eat protein and carb race morning, good option – Bagel with Peanut Butter.
  6. GETTING TO and FROM: If you are riding the metro in the morning, you will be getting off at the Pentagon. But honestly if you get confused just follow all the other runners. If you plan to metro after the race make sure you get enough money on your metro card for both ways, getting there and coming back. Metro will be really busy on the way back. The Rosslyn Metro stop is the one closest to the finish line.
  7. THE START: At the start, strip down and check your bag. If you are one that gets cold easily then make sure you have throw away gloves and shirt. It will be cold in the morning but warm at the finish.
  8. Oh and don’t forget to BODY GLIDE everything. 
  9. CORRALS: Because Marine Corps Marathon is the people marathon they do not have any assigned corrals. Instead you choose where you want to be, by looking for the sign that says your finishing time on it. Try to get in the proper corral or the one a head of you. For example if you think you will finish in 4:30 then hang with the 4:15 group. This race is a very crowded race with 35,000 runners.
  10. WATER STATIONS: Have a game plan. Are you going to walk the water stations? When are you going to take your sports beans?
  11. ROCK CREEK PARK can get congested. But stay light on your feet and use momentum to fly down the down hill part.
  12. FOCUS ON RUNNING FORM.
  13. 13.1:  Once you hit the half way point start to break your race into pieces. At this point, you are in Hains Point, the most boring part of the race.  It is time to start counting. 2 more miles and you will be at mile 15 and out of the stupid park and on to the National Mall.
  14. MILE 15: Enjoy, look around you are running the National Mall.
  15. MILE 17: This mile is significant meaningful mile in a marathon because it takes us into single digits, only 9 more miles to go.
  16. SIGNS: Don’t forget to look at funny signs. The spectators are the best at this race.
  17. MILE 20: Beat the Bridge. The bridge is long and slow. A lot of runners HIT the Wall here. There aren’t very many spectators here. Sometimes it feels brutally hot with sun shining on you. Other times it feels really windy. This is the time when a lot of runners start walking and stretching out. This is when I tell myself to keep running, don’t walk. At the end of the bridge you are in Crystal City. Leaving DC and entering VA.
  18. MILE 21: This mile is significant for me because in training my longest run is 21. During my weekly training I do a 5 mile easy run. When I reach 21 in the marathon, I tell myself, “Only 5 miles to go, my 5 mile easy run.” Everything is mental at this point.
  19. CRYSTAL CITY: Once I’m at mile 23 looping around Crystal City I am looking at the spectators focusing on seeing people I may know. I also am saying my mantra.
  20.  Always have a Mantra. For example, when things get rough, I always repeat, “No matter what… Just keep moving forward. Keep moving forward.” Another good one is … “One More Mile.”
  21. HOME STRETH: At this point I am focused on the traffic signs, I try to get to one traffic sign then the next. You’ll see signs that say, “Memorial Bridge.”
  22. The last little bit is up a hill and then the finish line. But who cares there is a hill, you made it to the finish.
  23. Enjoy getting your medal and check out all the hott marines. You earned it.
  24. MILE 27: Walk, Walk, Walk. The most important mile is mile 27. The mile you walk after the marathon. This mile walk helps avoid cramping.
  25. Eat an awesome brunch to refuel and celebrate.
  26. Take it easy for the rest of the day. Consider taking hot yoga later in the week.

SO there it is!

Good luck to all of the Marathon Virgins out there running tomorrow for the first time. Good luck all runners. Enjoy!

mcm-11

I’ll be cheering you on! Look for me at mile 23. xo

For a full race recap check out my Marine Corps Marathon experience from last year.

© 2014 sweatdaily

 

Chai Tea Recipe

I love coffee shops.

I could easily spend the day reading a good book, or writing an interesting blog post in a coffee shop -they are just sooo cozy and welcoming.  I was actually talking to a friend the other day about how I would much rather meet up, to chat over coffee, then go to a bar for a drink.

However, I have a confession to make … I don’t drink coffee.

I am a tea drinker.

I drink it everyday.

I love all different kinds of tea, but my favorite by far is the oh so delicious Chai tea.

When it comes to a Chai Tea latte, I am guilty of  being like every other American, and just grabbing one on the go from Starbucks.  The Chai Tea latte from Starbucks is very addicting, but it is not healthy for you at all (shocker.) Starbucks is the fast food chain for coffee, so what do you expect?! The Starbucks Chai tea is a concentrated syrup that is extremely caffeinated and loaded with sugar.

Because I am trying to limit my sugar intake, (read about I Quit Sugar Detox here.) I have decided to cut back on Starbucks Chai tea. There is no need to drink one of those suckers everyday, when I can make my own delicious chai tea at home, and control the ingredients I put in it.

The idea that I can make my own Chai tea came to mind, when I came across a simple Chai tea recipe in the I Quit Sugar cookbook. Although, the recipe is awesome, (and I plan on trying it soon,) I decided to continue my  Chai tea research.

Here’s what I found…

I came across the blog, indiaphile. The author explains Chai perfectly by saying, “Chai” is the Hindi word for “tea” but it usually means the well-known sweetened spiced milk-tea of India.” I also learned from this blog, that Chai Tea is the National drink of India. Indians normally drink Chai at least two times a day, once in the morning, and then again in the afternoon. In India you can get Chai anywhere, including right from your favorite street vendor. You will also find a recipe for Masala Chai, on indiphile –  I have a feeling I am going to end up like her mom, obsessing over perfecting my Chai tea recipe.

Because the Chai recipe in I Quit Sugar looked  so good, I decided to search for Sarah, the blogger who came up with it. Her blog is called My New Roots.  She invented Chaice-cubes! 

Let me explain…

You will be making your own chai concentrate. Here’s how…

INGREDIENTS

Because of all of the organic ingredients, this Chai is full of health benefits.

  • 5-6 inches fresh, grated ginger root
  • ¼ cup whole cardamom pods 
  • 1/8 whole fennel seeds
  • scant ¼cup whole cloves
  • 6- 8 cinnamon sticks
  • 2 star anise
  • 3 ½ liters fresh water

DIRECTIONS

  • Start out by boiling a big pot of water infused with all of the spices found in traditional Masala Chai. Then let this pot simmer for 2-4 hours.chai tea
  • Remove from heat.
  • Strain.
  • Let cool. (I refrigerated my liquid for a couple days. You can refrigerate for up to 2 week.)
  • Once liquid has cooled, pour liquid into ice cube trays.chai tea ice cubes
  • Store in freezer, so you always have chai on hand.

To make Chai Tea Latte by using the Masala …

DIRECTIONS

  • Heat milk or use a milk alternative over the stove.
  • Add a couple chai ice cubes to the milk and simmer.
  • Once mixture is very hot brew tea. Either place tea bag into mixture, or use loose leaf tea. Traditionally, the tea used is Black tea, but you can use which ever tea you desire.
  • Add honey or stevia to sweeten.

It is fall, my favorite season. And nothing gets me in a better mood, or warms me up more, than a spicy Chai Tea Latte. Now that I have these Chaice-Cubes on hand, there is no excuse to go to Starbucks. These cubes are just as fast. Plus, I can tweak the Chaice Cube recipe to my own taste buds, maybe next time I will add vanilla bean. I also like the idea of changing up my milk option, maybe using coconut milk one time, and almond milk the next. 

Are you a coffee drinker or tea drinker? What is your favorite coffee shop?

© 2014 sweat1xdaily

 

 

 

 

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