Training Change: Running 4 Fun vs Speed

My four-legged friend is an enthusiastic running buddy! 

photo-291Disclosure:  Cabot is sponsoring my participation in the TD Beach to Beacon 10K Road Race, along with travel and accomodations. I was not expected to write this post. I did not receive financial compensation for my time. Opinions are my own. 

I’m casual when it comes to my approach to running. Part of this attitude stems from my running partner, a 90 pound, high energy chocolate lab (Brody). We’ve been running together for over  1 1/2 years now. It started as a way to keep him out of trouble and now it’s just a bad habit.  As you  might imagine, there are lots of  obligatory stops while running with Brody…no one can do it better than a dog!  Speed goes out the window and for me has been.. well unimportant, until recently.

Two weeks ago, I began to time myself, track my runs with Map My Fitness, add sprints and interval training. Hmm, why the change? I ‘m almost giddy telling you this story. I scored an invite to be a member of the Cabot Fit Team! It’s an opportunity to join the  dairy families in an effort to increase awareness about the health benefits of exercise and proper nutrition and also to partipate in the TD Beach to Beacon 10K Road Race on August 1, in Cape Elizabeth, Maine. Yes, I’m looking forward to being treated to a weekend of  actives on the coast of Maine, but toeing the line with some of the fastest runners in the world is a little intimidating. So I’m trying to run faster. Stay tuned while I share some of my ups and downs trying to prepare for this exciting adventure.

Do you run for speed or for  fun?

How do you run faster?

 

 

 

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Sizzling Summertime Sandwich: Grilled Tuna Burgers with Wasabi Slaw

Eat burgers and enjoy the benefits of seafood! IMG_2057Disclosure: I received free samples from Bumble Bee® Seafoods that are mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Bumble Bee Seafoods and am eligible to win prizes associated with the contest. I was not compensated for my time.

I’ve faced my share of challenges as a mother. One of  them was getting my family to eat  fish.  Because I ‘m a fish lover and an advocate of  a diet rich in seafood, it’s easy for me to meet  the recommended 8 to 12 ounces of fish per week. But for the rest of my family, not so much. Nevertheless,  I have found a way to get them to meet recommendations. What’s my secret? Bumble Bee®  Prime Filet® Solid White Albacore in water and Bumble Bee® Solid White Albacore in water.

Now admittedly, I didn’t win them over with the nutritional benefits…

• high quality protein

• free from saturated fat

• high in selenium and niacin

• source of  omega-3 fatty acids

• source of vit B6 and B10

…which BTW, I can spit out faster than you can say.. no thank you. Rather, I won them over with delicious meals prepared with Bumble Bee ® canned tuna like my Salad Nicoise 2.0 and these …

IMG_2062Grilled Tuna Burgers with Wasabi Slaw.

The more you learn about seafood, the more you will want to enjoy it together with your family.  As a matter of fact, a researcher at Harvard School of Public Health stated,

Seafood is likely the single most important food one can eat for good health.

So dare to serve some delicious meals using Bumble Bee® Tuna; it’s affordable, convenient, nutritious and delicious. Help the ones you love reap the health benefits associated with a diet rich in seafood with my recipe  that’s sure to satisfy their  appetites.  Be sure to check out the links at the bottom of this post for more ways to make memorable meals for your family with Bumble Bee® tuna.IMG_2066

Grilled Tuna Burger with Wasabi Slaw

by Diane Boyd

Ingredients (serves 4)

  • 4 5oz. cans Bumble Bee® Prime Fillet Solid White Albacore in water, drained
  • 1/2 to 1 cup bread crumbs
  • 2 eggs
  • 4 Kaiser rolls, lightly toasted

for the slaw

  • 1 Tablespoon rice vinegar
  • 1 teaspoon canola oil
  • 1 tablespoon mayonnaise
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/2 teaspoon wasabi paste
  • 1 cup shredded green cabbage
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons julienne carrots

Instructions

for the slaw

1. In a medium bowl, mix shredded green cabbage, sliced red onion , and julienne carrots. Set aside.

2. In a small  prep bowl combine rice vinegar, canola oil, mayonnaise, sugar, salt, and wasabi paste. Stir well and pour over cabbage mixture. Toss to coat. Refrigerate until ready to use.

for the tuna burgers

1. Preheat grill.

2. Add tuna to large prep bowl and chop very finely. Add eggs and enough bread crumbs to form patties.

3. Place patties on a perforated grill pan and set on grates of a hot grill.

4. Allow to cook until firm enough to flip without breaking. (Approximately 8-10 minutes per side, depending on thinkness of burger). Remove from grill.

5. Serve each tuna burger on a toasted Kaiser roll sandwiched between mounds of wasabi slaw.

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Tuna Burger with Wasabi Slaw Label


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One Cool Cuke + Recipe for Lemon Cucumber Tzatziki

A  little extra love from  the Produce Box this week. Can you guess what vegetable this is?
IMG_lemoncuccumbers

Disclosure: I have received a Produce Box free of charge and I was not expected to write this post. I was not financially compensated form my time Opinions are my own.

It’s always a high point in my week, when  I get my fruits and vegetables from the Produce Box. I  love anticipating that little something extra that gets tuck in. This week, the lemon cucumbers grown by  Johnston County  farmer, Charles Tart, were the bomb. I ‘m blown away by this round yellow cucumber, with flavor that hints lemon. My recipe is below for how  I used this cool cuke in a  tzatziki sauce.

The goodness from The Produce Box keeps coming. This month it’s Christmas in July.unnamed-1

Hope you’ll take advantage of the offer so you can start enjoying produce like the O’naturel box.photo-288

This box features produce grown to organic standards (ORG) or is pesticide free (PF) or chemical free(CF). Here are the O Farmers:

Organic Blueberries: New Dawn Organics, Kelly , NC

Pesticide Free Hydroponic Green Bibb Lettuce, Coastal Plains Produce, Lenior County

Organic Bi-Color Corn, Herbie Cottle, Duplin County

Organic Cucumbers, M&M Plant Farms, Caswell County

Organic Yellow Squash,  M&M Plant Farams, Caswell County

Pesticide Free Inigio Cherry Tomatoes, Coverfield Farms, Person County

If you’ve been thinking of becoming  a member of   the Produce Box , now is the perfect time!  Use the code REFERJULY to get 1/2 off enrollment. 

Lemon Cucumber Tzatziki (adapted from 5-ingredient Tzatzizi Dip www.produce for kids.com)

by Diane Boyd

Ingredients (serves 8)

  • 8 ounces lowfat Greek yogurt
  • 2 teaspoons dill, chopped
  • 1/2 tablespoon fresh lemon juice
  • 1 clove garlic, minced
  • 1 lemon cucumber, seeds removed and grated

Instructions

Combine yogurt, dill, lemon juice garlic and cucumber in bowl and mix well. Chill for 30 minutes before serving. Serve with you favorite veggies or pita chips for a kid friendly snack.

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Losing Sight + Recipe for Salad Nicoise 2.0

Canned tuna along with cherry tomatoes and fresh summer herbs from my garden are put to delicious use in my latest version of a family favorite. 
IMG_2006-copyDisclosure: I received free samples from Bumble Bee® Seafoods that are mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Bumble Bee Seafoods and am eligible to win prizes associated with the contest. I was not compensated for my time.

I’ve been preparing meals for my family for over 2 decades. That’s a lot of chopping, chilling, baking and blending. I admit, there were days when I found myself in a food rut. On those occassions, my  husband  suggested, canned tuna.

I always wanted to oblige. I love tuna fish. It’s convenient. It’s easy. It’s a high quality protein. It’s full of omega-3 fatty acids , associated with reducing risk of heart disease and stroke  and also important in children’s early cognitive development.   But as much as I know  about evidence of the longstanding benefits of seafood,  my enthusiasm would wane when I heard media claims of potential health risks from fish including mercury toxicity. Hmm, wouldn’t it be best to just be safe and avoid all fish?

No, that would be losing sight of the forest for the trees. For most of us, mercury toxicity from fish is not an issue.  But the risk is real for young children,   new moms and moms-to-be. These high risk groups also stand to lose the most by avoiding fish: Seafood consumption by new moms and moms-to-be  is at a all time low, with intake at one half serving per week. That’s four times less the  amount necessary  to reap the maximum IQ benefits for their children. You have to wonder, have  warnings  crowded out the message of benefits?

 If you’re in one of these  high risk  groups,  you can still take advantage of the benefits of seafood by  following  these recommendations, put forth by the Environmental Protection Agency (EPA), and agreed to by researchers from Havard School of Public Health  :  eat up to two servings per week of a variety of fish (for example, salmon, light tuna, shrimp, mackerel, and up to 6 oz. per week of albacore tuna) and avoid only four species of fish—golden bass (also known as tilefish), king mackerel, shark and swordfish—larger, predatory fish that have higher levels of mercury.

 I hope this post has  allowed you to see the big picture; the benefits of seafood outweigh the risks. Enjoy more seafood with your loved ones,  with one of my all time family favorites. Although it’s evolved throughout the years, it’s  always prepared with Bumble Bee® Solid White Albacore in water, making it not only convenient, healthy and delicious, but also economical. So there, even better!

Make sure you check out the links at the bottom of this post for more delicious ways to enjoy Bumble Bee® tuna with breakfast, lunch, dinner and snacks.

IMG_2011

Salad Nicoise 2.0

serves 2

by Diane Boyd

Ingredients

  • 1/2 pound fresh green beans
  • 1/2 pint cherry tomatoes
  • 10 “one bite” red skinned potatoes
  • 2 cans 5 oz. Bumble Bee® Solid White Albacore, in water
  • 1/2 cup red onion, chopped
  • 1 stalk celery , chopped
  • 2 tablespoons chopped fresh basil
  • 2 Pimento stuffed olives, sliced

for the vinaigrette

  • 2 teaspoons spicy brown mustard
  • 2 Tablespoons white wine vinegar
  • 1 clove garlic, minced
  • 2 Tablespoons canola oil
  • 1/2 teaspoon sea salt
  • freshly ground pepper to taste
  • 2 teaspoons chopped fresh thyme

Instructions

1.Make vinaigrette  combining  ingredients mustard through thyme and chill while preparing salad ingredients.

2 Drain water from each can of Bumble Bee® tuna. In a medium size bowl, combine tuna with onion and celery.

2. Fill a medium saucepan with water to the depth of about 1 inch. Add a pinch of salt and bring to boil. Add small potatoes, cover and steam 10 minutes; adding green beans halfway through cooking. Remove when potatoes are cooked and beans are crisp-tender. Drain.

3.Arrange potatoes , green beans, tuna mixture, cherry tomatoes and sliced olives on two plates. Top with chopped fresh basil and drizzle with dressing.

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Cranberry and Cucumber Potato Salad

A potato salad makeover that will keep this 4th of  July picnic food tradition alive, sans the calories.

have_a_happy_fourth_of_july_Disclosure: The Cranberry Institute has sent me research updates, cranberry tips, some seasonal recipes as well as dried cranberries. In exchange, I’m  sharing  this information with you.  I was not financially compensated to write this post. Opinions are my own.

When you’re at a picnic or bbq, do you try to keep a safe distance between yourself and the potato salad?  After all, nothing that tastes that good could be healthy, right? What if I told you, one serving of this potato salad has no more calories than an apple?  Today’s post includes the  recipe for this  summer classic  made  lighter and with a few unexpected ingredients.  It clocks in at only seventy calories and 3 grams of protein per serving. Nonfat Greek yogurt combined with reduced fat mayonnaise are swapped for regular mayonniase.  I love the flavorful twist of sweet of dried cranberries contrasted  with the heat of red hot pepper sauce!  Now don’t thank me, thank the Cranberry Institute; they  sent me this recipe to share with you. When it comes to dried cranberries, the total amount of sugar is equal to that of other dried fruits, like raisins or dried cherries. One-quarter of a cup of dried cranberries is equal to 1/2 cup fruit, according to My Plate.  Enjoy, and please have a happy and safe Fourth of July!

Nutrition Information Per Serving: Calories 70, Calories from Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 70mg, Total Carbohydrate 14g, Sugars 6g, Dietary Fiber 1g, Protein 3g, Vitamin A 2%, Vitamin C 8%, Calcium 4%, Iron 2%

Cranberry & Cucumber Potato Salad

by Diane Boyd

Ingredients (serves 6)

  • 8 oz. small red or yellow-skinned potatoes
  • 1/2 cup nonfat plain Greek style yogurt
  • 2 Tablespoons reduced fat mayonnaise
  • 1 Tablespoon white balsamic or cider vinegar
  • 1/2 teaspoon hot red pepper sauce
  • 1/3 cup dried cranberries
  • 1 cup diced seedless cucumber
  • 1/4 cup thinnly sliced scallions

Instructions

1. Wash potatoes and boil with skin on for 15-20 minutes or until almost tender. Remove from heat and drain. Cool. Cut into cubes and set aside.

2. In a bowl, whisk together yogurt, mayonnaise, vinegar and pepper sauce. Stir in cranberries and let sit 20 minutes to soften cranberries slightly.

3. Stir in potatoes, cucumber and sacllions into yogurt-cranberry mixture and toss to coat. Ajust seasonings as needed. Cover and refrigerate at least one hour before serving.

Mix it up! Switch out cucumber for diced apple or pear, or try it garnished with chopped, toasted pecans or walnuts.

 

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