Sunday, October 9, 2016

Fall Half Marathon Training: Week 5

Holy cow! How is Week 5 of my half marathon training already over?! I can’t believe race day is just 4 short weeks away. Didn’t I just start training!? I already have a couple of 10-milers under my belt, and I’d still like to do a couple of 11/12-milers before taper time (planning on one tomorrow), so I *think* I will feel ready once race day arrives. Anyway, I had a pretty good balance of workouts this week: 3 runs + 3 days of CrossFit. I embraced my inner Dwayne Johnson and things worked out!

SUNDAY: 10 miles

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MONDAY: Stroller workout with Qman (2 miles + 200 walking lunges)

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TUESDAY: 3.3. miles

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WEDNESDAY: CrossFit

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I did 1 X 20 Back Squats at #145. For the WOD, I got 3 med ball cleans.

THURSDAY: Off

FRIDAY: CrossFit

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SATURDAY: CrossFit

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Deals on Workout Gear



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Weekend Link Love – Edition 421

weekend_linklove in-lineI talked at length about lessons learned in my endurance career on the Tri Swim Coach Podcast.

RESEARCH OF THE WEEK

80% of Chinese clinical trials use falsified data.

Copper doorknobs fight infections.

Dogs and humans share genes for socializing (and social disorders).

Older women who consume more than 261 mg caffeine per day (2-3 cups of coffee, 5-6 cups of tea) have a lower risk of dementia.

A new study spanning 42 European countries finds no association between saturated fat and cardiovascular disease, the lowest risk among those eating the most fat and animal protein, and the highest risk among those eating the most refined carbs. Huh.

Bees just made the endangered species list for the first time ever. Congratulations!

People with a history of acne have longer telomeres.

NEW PRIMAL BLUEPRINT PODCASTS

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Episode 137: Brant Cortright: Host Elle Russ chats with Dr. Brant Cortright, author of The Neurogenesis Diet and Lifestyle: Upgrade Your Brain, Upgrade Your Life, about how we can and why we should take steps to build new brain cells.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Aging might not be inevitable. Or maybe it is.

Do statins really work?

Tom Naughton thinks the statin evangelists will lose.

MEDIA, SCHMEDIA

Why big brained animals have big yawns.

Theranos is pulling out of the blood test game.

EVERYTHING ELSE

Ancient myths contain truths about the history of human migration.

South African poachers contend with sky-diving anti-poacher dogs.

Placenta Fitbits.

A mix of good intentions and sneaky marketing has produced an overmedicated population.

The next generation of bike helmets will have airbags.

A Zika vaccine is in the works.

Things I’m Up to and Interested In

Business buzz of the week: I’m excited to announce that The Paleo Primer: A Second Helping is now available for purchase. To celebrate, I thought I’d throw in a couple bonuses when you snag a copy.

The podcast that caught my attention most: Dennis McKenna (ethnopharmacologist and brother to deceased psychedelic bard Terence) visited Robb Wolf’s podcast for a chat about psychedelics and society.

A quote I found worth pondering: “It is difficult to get a man to understand something, when his salary depends upon his not understanding it.”—Upton Sinclair.

The article that most piqued my interest: “The Harsh, Hidden Lessons of Tree School”—Trees are screaming pretty much all the time. You just can’t hear it.

My favorite fun fact of the week: Front squats for basketball players, hip thrusts for footballers.

RECIPE CORNER

TIME CAPSULE

One year ago (Oct 9 – Oct 15)

COMMENT OF THE WEEK

This articles make sense; eat multiple sources of protein similar to the way one would eat a variety of veggies. I just have to find where to buy tiger penis…

– I know a guy, Kyle.

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The post Weekend Link Love – Edition 421 appeared first on Mark's Daily Apple.



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Thai Peanut Spaghetti Squash Bowls with Shrimp

There’s no denying it: Fall is officially here. Even though temperatures are still warm where I live, there is a definite change of season in the grocery store. I almost stopped in my tracks last week as I headed into the produce section and found giant displays of apples, pumpkins and squash of every color.

Not that I’m complaining. While I will always have a soft spot for colorful berries and heirloom tomatoes, there’s something extremely comforting about fall produce. These spaghetti squash bowls are the perfect way to welcome fall. Spaghetti-like squash strands, roasted broccoli, coconut shrimp and an addictive peanut sauce make for a lighter version of Thai takeout.

Once the vegetables are in the oven, this meal comes together rather quickly. To maximize prep time, I recommend making the peanut sauce beforehand, then marinating the shrimp while the broccoli is cooking. Just before the vegetables are set to be done, saute the shrimp, assemble and serve. You can serve these bowls as described, or use the hollowed-out spaghetti squash as a literal bowl. (Simply fill the cooked squash boat with roasted broccoli and shrimp, then drizzle on peanut sauce.) Either way, you’ll be rewarded with an unexpected and delicious way to enjoy spaghetti squash.

Thai Peanut Spaghetti Squash Bowls with Shrimp
Makes 4 servings

Thai Peanut Sauce:
1/3 cup peanut butter
1/3 cup coconut milk
2 tablespoons maple syrup
3 tablespoons fresh lime juice
2 tablespoons low-sodium soy sauce
1/2 garlic clove, minced
Red pepper flakes, if desired

1 medium spaghetti squash, halved
6 teaspoons olive oil, divided
3 cups broccoli florets (from 1 medium head of broccoli)
12 ounces shrimp, peeled and deveined
1 shallot, minced
1 tablespoon grated ginger
1/2 teaspoon cumin
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
1 tablespoon low-sodium soy sauce
1 tablespoon lime juice
1 tablespoon maple syrup
1/3 cup coconut milk

Cilantro, for garnish
Crushed peanuts, for garnish

Whisk together the peanut butter, coconut milk, maple syrup, lime juice, soy sauce, garlic and red pepper flakes, if using, until the texture is creamy and smooth. You can also use a blender or food processor to make the sauce.

Preheat the oven to 425 degrees F. Brush the spaghetti squash with 2 teaspoons olive oil, then sprinkle with salt and pepper. Place squash cut-side down on a baking sheet and bake for 50-60 minutes, or until squash is tender. Remove the squash from the oven and run a fork over the cooked squash to create spaghetti-like strands. Place in a large bowl and toss with 2 tablespoons of the prepared peanut sauce.

Thirty minutes before the squash is done, toss the broccoli florets with 2 teaspoons olive oil and a pinch of salt and pepper. Place in a single layer on a baking sheet and roast for 20 minutes, until very tender. Remove from oven and toss with 2 tablespoons of peanut sauce.

While the vegetables are cooking, marinate the shrimp. Whisk together the shallot, ginger, cumin, turmeric, cayenne, soy sauce, lime juice, maple syrup and coconut milk. Add the shrimp and toss to combine. Let sit for 5 minutes.

Heat the remaining 2 teaspoons olive oil in a large skillet over medium heat. Add the shrimp and cook until seared and just pink on each side, about 2-3 minutes.

Divide the spaghetti squash, broccoli and shrimp among 4 bowls. Drizzle with remaining peanut sauce and garnish with cilantro and crushed peanuts.

Per serving: Calories 487; Fat 29 g; Cholesterol 179 mg; Sodium 790 mg; Carbohydrate 32.6 g; Fiber 4.5 g; Protein 29 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 



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