Monday, March 19, 2018

Meal Prep Monday : 3/19/18

Pesto Pasta with Chicken, Veggies, & Navy Beans
*makes 18 servings*

cost : <$23.92 
(see bottom of post for ingredient list with prices)


The pasta : Cook 2 lbs rotini, drain, and toss with olive oil and pesto.  I think I used 2-3 tbsp of olive oil and 4-5 tbsp of pesto. 

The chicken : Preheat oven to 450.  Coat 6 b/s chicken breasts with olive oil, then sprinkle on garlic powder, basil, and oregano.  Bake until internal temperature reaches 160.  I couldn't fit all 6 in one pan, the first 4 took 35-40 minutes and the last 2 took about 30 minutes.  Cover with foil and let rest for 10 minutes, then shred/chop into bite-sized pieces.  

The veggies : In a large skillet, steam broccoli with some olive oil and 1/2 cup of water until tender.  Watch to make sure you remove it from the heat while the broccoli is still bright green.  If it turns dull green, it has been overcooked.  Once the broccoli has been removed from the skillet, add some more olive oil and about 2/3 c chopped onion.  When the onion begins to brown, add 1 lb chopped carrots.  When the carrots are almost done, add 1 package of frozen cauliflower.  Chop 9 mushrooms and add them when the cauliflower no longer looks frozen.  Cook til cauliflower and mushrooms are done.  Mix these vegetables with the broccoli.  Chop up any large pieces of broccoli or cauliflower so that all pieces are bite-sized. 

The beans : Pour one package of navy beans into a pot, cover with an inch or two of water.  Simmer on stove until soft.  

The meal : Each meal got 1/3 chicken breast, about 3/4 c each of pasta and veggies, and 1/8 c beans.  


Ingredient List 
6 b/s chicken breasts : $9.28
2 lbs rotini pasta : $2.00
2 lbs fresh broccoli florets : $3.99
12 oz frozen cauliflower : $1.19
1 lb carrots : $0.99
1 lb navy beans : $1.39
8 oz mushrooms : $1.29 (I used about 3/4 of the package)
8 oz pesto : $3.79 (I think I used 1-2 oz)

My total cost at the store was $23.92, but since I had some leftover ingredients, the cost of the meal is less. 


Wondering why I made 18 servings this week?  I've been making 10 servings a week for awhile now, to feed both my boyfriend and I.  Some of my coworkers have expressed interest in my meals on and off throughout the year.  2 weeks ago, I had some leftover food so I brought some meals for a coworker, and asked who else would be interested.  Since I was on spring break when I made this pasta meal, I had extra time, so it was easy enough to make all this extra food.  I imagine some of my coworkers will appreciate not having to worry about all their meals for the first week back from break!  

Sunday, March 18, 2018

Grandview 3/18/2018

We spent the weekend in Lewisburg to run the Celtic Knot 5k and celebrate St. Patrick's Day at the Irish Pub (after 9 years of St Patrick's days at that pub, how could I spend the 10th anywhere else?!)  The weather was really nasty (freezing rain) for the 5k, but Coby finished in 21:00 and I was about 1 second behind...I just can't outsprint him! 

The weather was gorgeous and warmish today so on our way out of town we stopped to say hi to Pony, and then we decided to stop at Grandview on the New River Gorge to check out the view.  It has been on my list of places to check out since I drive by it every time I go back and forth between Abingdon and Lewisburg, but I hadn't ever gotten around to it!  The trees are all still pretty dead looking, but the view was still pretty awesome and we enjoyed a short hike along the canyon rim before getting back in the car to finish the drive home.  I didn't have my cameras with me, but my phone camera is pretty decent.

Friday, March 16, 2018

Sugar Hollow 3/15/2018

I feel like there has not been nearly enough downtime during my spring break, but the weather hasn't been too great for hiking anyway, so I guess I'll just be glad I got outside at all!  Two mornings ago I was snowed in out in Wise County visiting friends, but yesterday afternoon the temperature climbed into the low 50s, so a friend and I walked a few miles around Sugar Hollow park to get some exercise and enjoy the sunshine. 

There's not a whole lot of green in the park yet.  Daffodils and various trees have started blooming around town since February was so warm, but the trees in the park were still dead-looking.  Some of the grass was green though! 

Monday, March 12, 2018

Meal Prep Monday : 3/12/18

Turkey Meatballs, Corn Bread, & Broccoli

The Meatballs : Combine 2 lb ground turkey, 2 eggs, bread crumbs, and seasonings to taste. (I used garlic powder, mustard powder, ginger powder, and basil.)  I only had a scant 1/4 cup of breadcrumbs left, but the mixture ended up pretty wet, so I'd recommend using 1/2 cup or more--add 1/4 cup at a time until the mixture doesn't seem too wet anymore. Bake at 375 for 30-40 minutes, until 160 internal temperature is reached. 
*If you have a wire rack that you can put under your meatballs inside your baking pan, I would recommend it!  I do not have a wire rack that fits, and my meatballs were swimming in some kind of fatty gravy when they came out of the oven.  I'm glad I lined the pan with foil for easier clean-up! I removed the meatballs promptly and set them on paper towels to soak up the extra liquid. 

The Corn Bread : Melt 2 tbsp butter and combine with 1 c milk and 1 egg.  Add 2.5 tsp baking powder, 3/4 tsp salt, and 1 tbsp sugar.  Mix in 3/4 c flour, then mix in 1.25 c corn meal.  You don't need to over-stir.  Portion out into a 12-muffin pan, and bake at 425 for 25 minutes. I used my silicone muffin cups so that I can put the corn bread in the same container as the rest of the meal and not worry about it getting soggy. 
I bought these silicone baking cups years ago and only just today actually used them for the first time!  I'll definitely try to start using them more now that they have finally made 
their way out of the box!  

The Broccoli : Chop 3 carrots and steam them in a large skillet with 2 lbs fresh broccoli crowns.  I put a bit of olive oil in the bottom of the pan, and then added 1/2 c water since the broccoli was fresh instead of frozen. 

Wednesday, March 7, 2018

Workout Wednesday : Circuit Training

After one class in the gym...we lost it again this week.  This time we lost it because the weather was nasty and the Girls On The Run group needed it.  I had already designed the workout to include several cardio exercises, so we decided to have class in the middle school hallway!

the workout essentials

3 sets, with 15 seconds rest between each exercise and 2:00 rest between each set.

Carioca : I knew this one as "grapevine" when I was in middle school, and it was one of my favorite things.  There's something about it that is just so fun!  You do have to be careful with this one though, it's pretty easy to trip yourself if you don't get the coordination just right.  

Monday, March 5, 2018

Meal Prep Monday : 3/5/18

Tuna Risotto, Beans & Beans

The Risotto : 
2.5 c arborio rice
1 tbsp butter
1 tbsp bacon grease
3 small cloves garlic
garlic powder( (to taste)
1/2 sweet onion
1/3 bottle of chardonnay
1.5 qt chicken broth (approx.)
2 carrots
3/4 small head of cabbage
1 pacakge mushrooms
2, 12z cans of tuna

Chop the onion and saute in butter and bacon grease.  Add wine and chopped garlic when almost translucent and cook til the wine is gone.  Add rice, stir well, add enough chicken broth to cover.  Cook on low, adding more broth each time it is absorbed.  Grate the carrots and add them when the rice is creamy and fully cooked.  Add some garlic powder if desired. Chop the cabbage and mushrooms, cook them in olive oil, then add to the risotto. Remove from heat and stir well.  Drain the tuna and add it to the risotto.  

The black beans : Put 6 oz black beans into a pot, fill with water to about an inch above the beans, add some salt, cook on low with a lid til soft.  

The green beans : 32 oz green beans, chopped and steamed/sauteed in olive oil with some garlic powder. 


Makes approximately 12 lunches. 

10 lunches

leftovers, 2-3 lunches worth

Wednesday, February 28, 2018

February Review

A pretty light month of running, and none of the serious marathon training I expected to do this month, but of course taking care of myself is more important!  I've eased my way back into consistent running as slowly as I could, and I'm now about 2 weeks pain-free and ready to try a 10 mile run this weekend.  Still taking training one day at a time though.  


Week 1 : 2/1 - 2/4 : run 4.6 miles, bike 10 miles
I ran in an icy crunchy winter wonderland on the 2nd, which was also a snow day for me!  I was on a 2 hr delay when I headed out for the run.  When I came back I decided to scrape the very thick layer of ice and snow off my car before showering, and halfway through the job I got the snow day call. 

Week 2 : 2/5 - 2/11 : run 22 miles, bike 10.6 miles
I started out the week with a brand new pair of orthotics!  I went for a run as soon as I got home from the appointment.  The run felt pretty good, but the very next day my foot hurt worse than it had in awhile, so that was rather worrying.  It didn't stop me from trying them out in a different pair of shoes the next day though.  I meant to take it easy all week as I knew the orthotics probably wouldn't be a magic instant cure, but somehow ended up sprinting a tough uphill on Tuesday and flying through a 5.5 run at sub 7:30 pace on Friday. 

Week 3 : 2/12 - 2/18 : run 26.3 miles
On the 13th I decided that my foot was strong enough to try a 6 miler.  It felt so good to do more than 4-5 miles!  By then I could tell that my trail Hokas were the best pair of shoes I had for my feet, and no longer trusted my Brooks, so I bought a pair of Hoka Cliftons.  I got to try them out in gorgeous 65 degree weather on the 15th.  Two days later I was running around Lewisburg in a mix of snow and rain. 

Week 4 : 2/19 - 2/25 : run 28.5 miles
This week was gloriously warm, and I loved getting to run in summer running attire!  I tried out an 8 mile run on Tuesday, had a really good 5 mile pick-up run ending below 7:00 pace on Friday, and did a good hill run on Saturday.  Breathing was getting a bit rough by the end of the week...I'm blaming spring allergies. 

Week 5 : 2/26 - 2/28 : run 16.8 miles
Not quite so warm this week, but at least it's not hat and gloves weather again.  Yesterday the guys said we were going to do 3 miles at 6:45 pace.  I wasn't sure how that would go for me, but I figured it wouldn't hurt to try.  The first mile was 6:25.  The second mile was 6:40, and I was struggling hard, but I managed to pull a 6:36 for the third mile.  (1.5 slight downhill, 1.5 slight uphill)  It's always a win if I can prevent the uphill mile from being the slowest!

Summer in February, what's not to love?


Year to date:
total run miles : 215
total bike miles : 76