Living Life Balanced Blog

Defeated Creek Trail Half Marathon Race Recap

10/25/2018

I love running. I love training for races. But I hate the week leading up to the race. I start to get so nervous and wonder why I even signed up and put this additional stress on myself. Ever since I was in track in high school, I would get this way. It was even more stressful then because I had a race every week, lol! I would actually get an eye twitch from my anxiety....every single week :/ I know I get like this yet I still sign up for races....and why? Because once I am actively running the race, I am loving it. I know I will get there and everything will be okay and I will enjoy the run and feel amazing after. I just have to push through that week before to get to that place.

I started trail running on 1/1/18. I wanted to mix up my road running a bit and I instantly fell in love! It is hard and challenging, but in a different way than road running. My friend Mary had me come with her to Marcella Vivrette Smith Park (in Brentwood, TN) and then I discovered the Westhaven Trails (in Franklin, TN) and we kept running them more and more! A few months ago we decided to plan on racing in the Defeated Creek Trail Half Marathon in Carthage, TN on October 21, 2018. We were running twice a week at Smith Park (Westhaven had too many spider webs during the summer, lol) and then added in an additional long run at Smith or the Warner Parks in Nashville, TN. We kept up our road running as well and alternated with road and trail for our long runs. For the last year I have been averaging around 25 miles a week between road and trails and I didn't really switch it up too much for this race. Instead I started focusing on hills more and just being more efficient with my runs and strength training.

Anyways, that all leads up to the race. I was nervous the week before, focused on eating healthy foods that wouldn't upset my stomach, and listened to a great podcast on mindset for races which helped loosen me up a bit. I went to a wedding the night before the race and accidentally stayed up too late (at least I got a good night's sleep the night before) and then woke up at 5am the morning of the race. I had my water pack and everything ready to go, I ate my peanut butter and banana oatmeal, Mary met me at my house and we were on our way. It took about an hour and a half to get there. The drive out there was beautiful!

During our training it was super hot the entire time and then the week before the race it cooled down a lot, so that morning it was 36 degrees. I had been a little nervous when trying to figure out what to wear since it had been so hot previously during the long runs. I decided on my Saucony Peregrine trail shoes (obviously), capris and a long sleeve shirt with a short sleeve one over it. It was the perfect choice. We stayed in the car and got ready to go (as did everyone else) since it was pretty cold out. The race wasn't big, I think about 40 people in all were signed up.

When it was time to begin, we all walked a little ways to the starting line. Then we were off! The first little bit of the race was around the park on the sidewalk before entering the trail. It was a little rough in the beginning because even though 40 people isn't a lot for a race, it was a lot to start on a single-track trail together. It was hard to get by others (Mary and I ended up losing sight of each other) and get into my own rhythm probably for at least 1-2 miles. The start of the trail was a pretty big climb too and then was followed by a steep decline. Once I got through that and the trail opened up a bit, I was able to get around others and settle into my own pace. For the most part, I ran alone and had no idea how many people were in front of or behind me because I literally couldn't see anyone. Every once in awhile I would catch up with someone and talk for a bit and then go on my way. The course was rough with around a 2600+ ft elevation gain but I liked that part of the challenge the most! Because I had been training on hills, I felt like they were my strong point. It was during the hill climbs that I could catch up to or pass people. I was a lot slower on the downhills though because they were quite steep and I was trying to be careful not to fall.

It was an out and back course to the Lookout Tower and back to the campground. I tried to take a sip from my water pack about every 20 minutes or so just to make sure I was staying hydrated even though I wasn't that thirsty since it wasn't super hot. I also brought 4 of my GoGo squeeZ Gimme Five applesauce on the go pouches with me but only ended up eating 3 of them. They were just what I needed to provide me with energy throughout the race. As I approached the Lookout Tower I was told that I was the first place female so I was excited because I had no idea! I started running with someone for a mile or so on the way back down but they weren't quite at the pace I wanted so I kept going by myself. The rest of the time I started catching up with some other runners and would chat every once in awhile. I felt really good throughout the entire race and was actually disappointed when I realized it was less than 13.1 miles (I think it was around 12 but I accidentally stopped my watch at one point for 10 minutes so I don't know the exact distance). The course was marked well for the most part but I did get off track 3 times but not for too long. I know a lot of the other runners got off track as well. It is hard to follow blue dots on trees when you are looking at the ground, lol! The course was beautiful and you could look over the edge and see the water. It was a beautiful day, great views, challenging course...I just loved it! As I was running I made sure to thoroughly enjoy every moment of being out there. I ended up coming in at 2:42 as the 1st female finisher out of 12 and then 12th out of all 40 runners.

I normally get pretty cold after I finish running so I changed, had my after race snacks (half of a PBJ and pea milk mixed with tart cherry juice), stretched a bit and headed home. I felt pretty good the rest of the day except for a headache, eventually I gave in and took some Ibuprofen, and then I was perfectly fine. I even took my dogs on a walk once I got home. My celebratory dinner was steak and veggie nachos from Nachos and it was delicious. Monday and Tuesday were pretty rough on my legs. Everything was good except if I had to use my quads, lol! Walking down stairs was horrible because of all the downhill running/climbing. I went on a walk on Monday and Tuesday to help shake it out. I ran a slow 3 miles on Wednesday and then did strength training. I am feeling almost back to normal today (Thursday), but still a tad sore. I just take it as I should have practiced a bit more on the downhills, but now I know for next time!

Overall, a wonderful, challenging race and now I have the trail bug and want to keep doing more intense races. Thanks Nashville Running Company for putting on the race and for the $50 gift card! I can't wait to use it on something to help with my future runs!

Defeated Creek Trail Half Marathon Race Recap by Elena McCown, LLC a health coach in Franklin, TN

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Halloween Tricks & Treats

10/23/2018

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Halloween Tricks & Treats. Control Sugar Cravings. Spaghetti Squash Pizza with Meatballs (Zombie Brains and Bloody Eyeballs) with Chocolate Pudding (Dirt Cups). Gluten free and dairy free recipes by Elena McCown, LLC a health coach in Franklin, TN

Halloween can be a little dangerous for those who have a sweet tooth. But there is good news! You can still enjoy some candy, but aim to focus more on the fun! Here are some tricks to get you through this Halloween without eating all the candy!

Some tips for controlling sugar cravings are:

1. Avoid buying candy until the day of Halloween so you aren't tempted all month to snack on the candy in your cabinet.
2. Enjoy some of your favorite pieces but limit yourself to 1 a day and make sure to pair it with some sort of protein to help level out your blood sugar levels. Example: Eat a piece of candy with your lunch or dinner or if you are having it as a snack, have some m&ms with a small apple and 1 Tbsp peanut butter.
3. Eat plenty of fruits, vegetables, whole-grains, legumes and other complex carbs to satisfy your cravings and keep serotonin levels high.
4. Eat about every 3 hours throughout the day so your blood sugar levels don't drop. This helps you remain in control of your hunger and cravings.
5. Get your activity in (aim for at least 30 minutes of activity each day). Going on a family walk is usually a good and fun option!

Instead of candy this year, maybe you could hand out all-natural fruit chews, gum, snack-sized packs of pretzels, popcorn, rice crispy treats, apple chips, trail mix, seeds, dried fruits or mini toys. If you really want to have or hand out candy, opt for plain dark chocolate pieces, Unreal peanut butter cups, Wholesome or Yumearth jelly beans, gummies or lollipops.

Here are some fun Halloween night dinner recipes for Zombie Brains, Bloody Eyeballs and Dirt Cups. They are all gluten-free, dairy-free and will fill you up with fuel for a fun night of trick-or-treating!

Spaghetti Squash Pizza (Zombie Brains)

Servings: 6
Prep/Total Time: 1 hour 20 min

Ingredients:

1 large spaghetti squash, cooked and strung (preheat oven to 400 degrees, cut the squash in half, lightly grease a baking pan, place cut side down on pan and cook for 30 minutes, use a spoon to lightly scoop out any seeds, then use a fork to shred the flesh into spaghetti-like strings)
2 eggs
1 cup vegan mozzarella cheese
1 cup marinara sauce

Directions:

Pre-heat oven to 350F.
Squeeze liquid from cooked squash before use.
Combine spaghetti squash, eggs and 1 cup vegan cheese in a bowl.
Pour into a lightly greased pie pan. Press in the bottom and up the sides.
Bake for 25 minutes or until it appears firm.
Top with marinara sauce and the rest of the vegan cheese and bake for another 5-10 minutes or until cheese appears melted.
Serve with meatballs on top!

Meatballs (Bloody Eyeballs)

Servings: 4
Prep/Total Time: 35 min

Ingredients:

1 lb ground turkey, 99% lean
1/4 cup finely ground oats
1 6 oz can tomato paste
2 Tbsp basil
2 tsp garlic powder
2 tsp onion powder
1/4 tsp pepper
1 cup marinara sauce, low sodium
1/4 cup vegan cheese mozzarella
6 small black sliced olives

Directions:

Pre-heat oven to 425
In a large bowl, combine the ground turkey with oats, tomato paste, basil, garlic powder, onion powder and pepper.
Shape mixture into evenly sized meatballs (I made 12) and bake them in the oven at 425 F until they are cooked and start to brown (about 15-20 minutes depending on your oven).
Remove the tray of cooked meatballs from the oven and allow them to cool slightly, spoon a tsp of tomato sauce directly onto each meatball and top with a bit of the cheese and an olive slice.
Return the meatballs to the oven and bake for 5-10 more minutes, until the cheese has melted.
Place on spaghetti squash pizza (zombie brains).

Chocolate Pudding (Dirt Cups)

Servings: 4
Prep/Total Time: 5 min

Ingredients:

1 avocado
2 bananas, very ripe
2 Tbsp cocoa powder
1/4 cup pumpkin puree
4 Tbsp Peanut butter
1 Tbsp maple syrup
1 tsp cinnamon
1 chocolate peanut butter lara bar, broken into crumbles
8 gummy worms

Directions:

Puree all ingredients together except for the lara bar and worms.
Place the chocolate pudding in a clear cup and top with the crumbled bar and then the worms.

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Healthy Holidays

10/18/2018

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Are you already planning to go on a diet and start working out in January for your New Year's resolution...even though it is only October? Wouldn't it be nice to not gain weight (like you are assuming will happen) through the holidays? Instead of blowing off the next three months and caving under the pressure, stress, busyness and tempting food of the season, why don't you start making healthy choices NOW instead of waiting until January? What if I told you that even while you make these healthy choices, you could still indulge in some of your favorite holiday pastimes and foods? What if I also told you that because you started early, you won't have to diet and give up all your favorite foods and drinks come January 1?

The holiday season doesn't just challenge your nutrition and workouts. By the time the new year comes along, you have been pushed to your limits. Between the food, busyness, planning, stress, finances and more, you are normally ready for a reset after it is all over. But...it doesn't have to be this way! Can you imagine it? This holiday season you can actually ENJOY this time of the year! Join me in my Healthy Holidays program where I will help you navigate the holidays like a wellness pro!

Parties with friends, family gatherings and work potlucks will have nothing on you! Not only will you be bringing a delicious and healthy dish or treat to share (or maybe even making the entire meal), you will have more energy, less stress and you will feel and look your best - even while still enjoying some of your favorite holiday meals, treats and drinks! Follow my weekly menus to stay on track, use the workout guide to keep you active (and sane), make the special holiday recipes provided so you don't have to spend hours on Pinterest trying to plan everything and use my tips and tricks to manage your stress and finances. Need help with anything else? Join my online private Facebook community and contact me (or the group) to ask any and all questions! I am here to help you every step of the way. Get ready to start living life balanced!

My Healthy Holidays program consists of:
*6 weeks of menu plans (breakfast, lunch, dinner and snacks)
*6 week workout guide (one with weights and one without)
*Special holiday recipes (for every occasion)
*Stress relief tips (focusing on common holiday stress)
*Financial tricks (for handling or avoiding holiday expenses)
*Access to my private Healthy Holidays Facebook group where you can connect with me and fellow participants.
*and more!!!!

All designed to fit quickly and easily into your life this busy season!

Sign-up and join the wait list today to get the special pre-sale price of $129!

Need more help than this? Contact me for one-on-one health coaching, menu planning, workout guides, cooking lessons and more!

Healthy Holidays: Meal planning through the holidays with Elena McCown, LLC a health coach in Franklin, TN

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How to Become a Better Cook

10/10/2018

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I hear a lot of you claim that you are not good cooks. I do not believe that is true! You just might need a little help! :) There are several things you can do to become a better cook, even if you are super busy and have no experience in the kitchen! Stop wasting money and calories by going out to eat every night, eating at home is normally the healthiest/cheapest option…you just might need to learn a few new tricks to pull it off!

For the super busy person who doesn’t have time to meal plan or buy groceries, there are always meal kit delivery services (like Blue Apron, Purple Carrot, Chef’d, Hello Fresh, Sun Basket, Plated, Terra’s Kitchen, Green Chef, Home Chef and more). These provide the ingredients delivered to your door and step-by-step directions on how to cook your meal. The only downsides are that they are normally more expensive than buying and cooking your own ingredients at home, plus some meals can actually be pretty high in calories. BUT, they are very helpful especially for a beginner cook.

For the average Joe who just wants to be able to prepare a simple, healthy, delicious meal at home (pain-free), you can follow the steps below. But first, to prepare your meals, obviously you will need the ingredients. You can either: shop at your favorite store and buy your own ingredients or if you want to save some time but spend a little extra money, you can opt for ordering your groceries online and either picking them up from the store or having them delivered to your house.

Find a good looking recipe from a reliable source and READ the recipe before buying the ingredients. Then read it again all the way through before you begin cooking.
Gather all ingredients, dishes, pots & pans, utensils, etc. needed for your meal to have available in close proximity as the recipe calls for it…aka, prepare your workspace.
Be mindful and don’t walk away from your food as it is cooking (it is always important to keep an eye on anything while it is on the stove/oven/etc.).
Taste as you go. If you aren’t sure that you will like a certain herb or spice, add it in small increments until you get the taste you prefer.
Be patient. Don’t burn and dry out your meal just because you are in a hurry and cook it on as high heat as possible. Recipe directions are there for a reason.
If you don’t like cooking, aim to prep larger portions of food at once so you can refrigerate or freeze leftovers for later to cut down on cooking time through the week.
Want to cut down on time even more? Buy healthier store bought ready foods that are either: already cooked, frozen, pre-prepped or canned, to have on hand.
While at the store, look for food options that are baked, grilled, roasted, steamed or fresh. Did you know there are already diced, ready to serve proteins and vegetables in the freezer, refrigerated or produce section? Head to the salad bar at your grocery store and gather your ingredients from there to be even speedier!
Balance your meals by including healthier selections from all the food groups such as lean proteins, dairy/dairy alternative, fruit, vegetables and whole grains.
Start small. The more you do it, the better you will get…you just have to try!

Need more help than this? Contact me! I offer menu planning, recipe creating, grocery list making and grocery ordering services….customized just for you!

*For the person who just doesn’t have the time to cook but wants healthy food, there are options that provide freshly prepared meal delivery services (like the Good Kitchen, Freshly, Prepped, Munchery, Fresh n' Lean, etc.), local pre-made meal pick-ups/deliveries or you can hire a personal chef ;)

How to Become a Better Cook: A guide by Elena McCown, LLC a health coach in Franklin, TN

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Texas Caviar

10/5/2018

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I love dips. The problem is, they are normally so creamy or cheesy that I just can't eat them (or I do and then feel sick). I always like to bring healthy dips to a party so I know there is something I can eat. This has been one of my favorite dips for years. I love it because it is made out of ALL healthy ingredients and basically contains all the veggies and is easy to prepare ahead of time. To keep the healthy theme going, I usually bring Baked Tostitos Scoops to serve along with this dip.

Texas Caviar: Gluten Free and Dairy Free Recipes by Elena McCown, LLC in Franklin, TN

Servings: 12
Prep/Total Time: 40 min

Ingredients:

30 oz canned black eyed peas, low or no-sodium, rinsed and drained
15 oz can black beans, low or no-sodium, rinsed and drained
15 oz can corn, low or no-sodium, rinsed and drained
1/2 sweet onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
6 radishes, diced
1 jalapeno, seeded and minced
1 Tbsp garlic, minced
4 scallions, sliced thin
1/4 cup cilantro, minced
2 Tbsp olive oil
2 Tbsp red wine vinegar
Juice of 1 lime
1/2 tsp salt
1/2 tsp black pepper

Directions:

Mix all ingredients in a large bowl and let sit in the fridge for at least 30 minutes to blend all of the flavors together.
Serve with Baked Tostitos Scoops.
*Also delicious as a main dish when mixed with tuna and served on salad greens.

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