- long run (7 miles)
- 1-2 speed workouts (30-45 minute run with sprint intervals)
- easy run (4-5 miles)
- 3 days yoga
- 2 Pilates workouts
Yesterday Tate and I went on a great 4.26 mile run (my “easy run” for the week). The air was just a little chilly and smelled straight up like fall, yum! I was still a little sore from Saturday’s dance class but after the run and a noontime vinyasa class I was feeling much better.
Tate and I headed by bike to Kath and Matt’s mid-afternoon to keep Matt company while he made a batch of homebrew. They invited us stay for a delicious early dinner and we were home by 7pm and in bed by 9:30!
The chilly weather this week has reminded me that it is naturally time to make some shifts in my schedule. As it gets darker earlier, dinner comes earlier, bed comes earlier, and waking up comes earlier. I love fall but a few years ago I recognized that my body has a challenging time during this season. My eyes are a little puffy when I wake up, I need more sleep, and I usually get a cold or at least feel run down as the weather starts to change.
This fall I am taking precautions to avoid that cold/run-down feeling. Here are some tips to stay healthy and strong as we transition into the dark slumber of winter
- go to bed half an hour earlier
- suppliment vitamin C
- decrease intake of coffee, alcohol, and sugar
- eat more fermented foods
- drink more water
- pay extra attention to eating dark leafy greens, garlic, and ginger
- note how your exercise routine is making you feel- energized? rundown? needing more? a change in the seasons is an excellent time to change up your routine!
how did u make the tempeh at kath’s house? i love ordering it when out but i don’t know how to make it myself. do you have any simple recipes? thanks!
It was super simple. I drizzled a tsp or so of olive oil into a hot nonstick skillet and threw in one package of cubed tempeh (medium heat). Once the tempeh browned a bit I added a chopped apple and a ton of fresh ground black pepper. After another minute or so I started pouring in the bbq sauce, maybe about 1/4 cup, then added an equal amount of water because the sauce will thicken right away. I added a little more sauce and water (probably 1/3 of a cup of sauce and 1/3-1/2 cup of water total) stirred it all together, let it simmer and get all gooey and thick, and it was ready!
Tempeh is an awesomely healthy way to eat soy but I find it a bit trickier to cook than tofu. The bbq sauce method is the easiest and a very tasty combo. Another way I like to do it is to marinate thin strips of tempeh in a bit of olive oil, minced garlic, minced ginger, soy sauce/liquid aminos, and chili flakes for an hour or so and then bake it on a cookie sheet, singe layer. This method makes a great salad topper or sandwich filling.
Have fun with tempeh and good luck!