Monthly Archives: January 2016

Simple Slow Cooker Pulled Pork + Food and Fitness Highlights

Hi Guys.  Almost missed this week’s weekly post.  Don’t worry, I didn’t forget.  I wanted to share some food and fitness highlights from the week because I’ve been eating a lot of good food, but for the sake of balance, I made this healthy slow cooker pulled pork (similar to last week’s recipe) and wanted to share it with you all!  I’ve been enjoying it with BBQ sauce on sandwiches and even in tacos with salsa and guacamole.  Before we dig in to the recipe, let me tell you what I’ve been up to!

Monday- I had the luxury of lunch time being free on Monday, so I decided to hit up Body Alive for their 12pm “Open Level Yoga Class.”  I’m still not super into yoga (yet), but I do appreciate how great the stretch feels, and it is nice to sweat out all my stress in the heated studio.  After class, I drove across the street to the gym for a quick couple of treadmill miles.

Tuesday- Tuesday night is when my marathon training group meets.  This week we ran from The Gruff in Covington, KY.  This week’s run was a brutal mix of running up and down hilly blocks downtown for a total of 5.5 miles.  It made the post-run pizza taste even more delicious!  Loved discovering this restaurant tonight; they give our running group a 10% discount after workouts.  They also offer free yoga on Saturday mornings before brunch with the same 10% offer.  So cool!
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Wednesday- Nothing too crazy on the workout front Wednesday.  I got a lot of steps in at work, so I just hit up the gym for a quick session on the elliptical so I could make it to my dad’s birthday dinner downtown at the new burger restaurant, ZBGB.  The menu was incredibly adventurous and the service was great.  Unfortunately the prices won’t have me coming back any time soon.  If you want to learn more about my dining experience, check out my review on Yelp!
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Thursday- In the morning, I decided to try out the Winter Shape Up Workout #1.  I did 2 rounds and it took about 19 minutes.  Perfect.  My running group, the Queen City Running Club, does a social run every Thursday evening from Braxton Brewing Co.  I invited a friend to join me for the run, and we did the 5 mile option at a steady, easy feeling pace.  It was good to catch up over the miles, and even more fun to enjoy some local beer with other runners after the workout.

Today- The plan is to do a circuit with the weights I have here at home.  I don’t want to do anything crazy before my long run tomorrow.  Speaking of that long run, the weather is actually supposed to be wonderful for January.  Can’t wait!

Now for the recipe!  Keep reading below for the step by step instructions to make my Simple Slow Cooker Pulled Pork.

Simple Slow Cooker Pulled Pork

3 lbs pork tenderloin
2 tablespoons taco seasoning
Salt and pepper
1 onion, sliced
1 can hard cider (I like this semi-dry local cider)

Step 1:  Cut the pork into 4-6 pieces.  Smaller pieces will cook quicker.  Pat the pork dry and season with taco seasoning, salt and pepper.
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Step 2:  Slice the onion and layer on the bottom of your slow cooker.  Place the seasoned pork on top of the onions.
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Step 3:  Pour the can of hard cider around the pork.  Turn the slow cooker on high and cook for 4 hours or on low for 8 hours.  When pork is done, it will be fork tender.
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Step 4:  When pork is done, pull meat out of the slow cooker and shred using a fork on a baking sheet.

Step 5:  Enjoy all week long!  I’ve dressed the meat with BBQ sauce and stuffed into sweet potatoes, made tacos, and even salads with coleslaw.  The opportunities are endless with this recipe.
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Fitness Week In Review + Quick and Easy Meal Ideas!

Hi guys!  As I get a feel for how I’m going to being doing posts, thanks for hanging in there.  It’s been a pretty cold week, so it’s been a struggle to motivate myself to get in training runs for the Kentucky Derby Marathon which is in April.  So thankful for friends who prefer fitness dates over other, more traditional forms of hanging out because I certainly love the extra motivation.  Besides attempting to stay warm by drinking copious amounts of coffee, here’s how i’ve been moving this week:
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Monday- My friend Mary and I were going to run, but with temperatures hanging around 12 degrees all day, we decided to check out the 5:54pm kickboxing at our LA Fitness instead.  It was a great workout!  Mary tried to warn me it would be intense, but there was nothing that could have prepared me for this class.  Eugene teaches an incredibly high energy class that can best be described as a combination of kickboxing, bootcamp and step class in one.  While it was a little coordinated for me (I struggled with some of the step combos), it was a great workout that got my heart rate up and my feet moving.  I loved that Eugene had a whistle and blew it every time he wanted us to run laps around the room.  It was a nice change of pace from my regular routine.  We followed up the workout with some good beer and the Bachelor.   Who else loves Ben?!

Tuesday- Since I had to work during our Queen City Running club workout, I did a run on my own Tuesday morning.  I hit up the gym and ran 4.5 miles on the treadmill.  Before I ran, I decided to take a yoga class at one of my favorite fitness spots, Body Alive.  The heated room wasn’t working, but no worries, it was still a great, relaxing stretch.  Love Body alive because their drop in rate won’t break the bank like other fitness spots in the area.

Wednesday- While we only got a couple inches of snow, the roads were a mess and the sidewalks were covered, so this ended up being another gym day for me.  I’m really not fond of running two days in a row (hard on my knees) so I took it easy and did a moderate paced, very flat, 3 mile treadmill run.  I followed that up with a few circuits that involved planks and burpees.

Thursday- Thursday was a pretty inactive day.  The first time I even got off my couch was to meet up with Mary for a pre-dinner 4 mile run in the snow.  Like I said, thank goodness for friends who motivate you to get up and out there.  Our pace was slow due to slushing around in the snow the entire time, but it felt great to move.
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Friday- One of my new years resolutions was to try and get back in a routine of hitting up the gym at 6am.  Every day I used to do this, I had zero regrets later.  I decided to go to one of my favorite classes that I used to attend regularly, P/E class at the Blue Ash Rec Center.  Like I said, no regrets!  Andrew always designs a challenging, but fun workout.  And at 6:15 am, it’s a pretty high energy group which always helps with waking up.  Great way to start the weekend off!
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On the meal front, I’ve made two simple slow cooker dishes that I thought were delicious and worth sharing.  Tuesday, I made this slow cooker pulled pork.  It was simple to prepare and full of flavor.  I served it up the first night on a bun piled high with coleslaw.  The next two days, I enjoyed it on a salad of leftover slaw.  Delish!
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Thursday I threw together a variation on this simple slow cooker vegetarian chili.  I love recipes where you just throw everything in a pot and forget about it!  I was so hungry by the time I ate it, I didn’t remember to snap a photo!  I added spinach and extra sweet potato to the recipe for good measure, and topped with guac and cilantro 🙂

Happy weekend everybody!  We are supposed to get a lot of snow over here later today so hopefully it doesn’t make my long run tomorrow too difficult.

Anyone else have any great slow cooker recipes they like to make when it’s cold out?  Send them my way!

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New Schedule + Plus What I’ve Been Up To!

Hey Guys.  Long time, no post… I know.  Last time we spoke, it was Halloween and it was nice outside, there were leaves on the ground, and I was feeling refreshed and ready to get back into a semi-regular blogging schedule here on my new page (goodbye, Quick, Healthy, Delicious, hello Donut Dietitian!).  So, that didn’t happen.  Holiday season started, I picked up more hours working, and blogging took a spot on the back burner.  I’m hoping to update you all with healthy meal ideas, my food and fitness adventures, and all things health and wellness at least once a week.  One of my favorite healthy food bloggers, FANNEtastic Food, did a virtual coffee date post, and I’m going to steal this idea to update you all on the past few months!  Coffee dates are one of my absolute favorite things, so you should feel honored that I’m inviting you to join me on one! 🙂

If we were having coffee today I’d tell you that…

  • As of the new year, I’m in full training mode for the Kentucky Derby Marathon.  While my goal is just to PR at 26.2, I really really want to run a sub-4 hour race.  It’s a very challenging goal, but one that I’m serious about.  3rd marathon’s a charm, right?  My friends Mary and Katie (<their first marathon!) are training with me this time around and we decided to join the Queen City Running Club.  Love the added motivation that running with friends brings.  I’ve had other friends join me on running and fitness adventures this year too, which is awesome.  We ran just under 9 hilly miles in Eden Park this past weekend at a really comfortable, long-distance run pace.  Felt great!

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  • I wish I had time to cook more.  I know, I know, I hate time being an excuse too.  I cook when I can.  My work schedule has me on a lot of later evening shifts, meaning I typically eat dinner at work, which involves a packed sandwich of some sort.  I’ve been really into mashing avocado with tuna to make a “tuna salad of sorts.”  However, this means I’ve been more creative with lunches since I’m often at home in the kitchen around 11am.  My most recent obsession are taco stuffed sweet potatoes.  I season ground meat or black beans with taco seasoning, clean out the veggie drawer, and stuff inside a microwave-cooked sweet potato and top with guac or salsa and a bit of shredded cheese.  So delicious.

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  • I’m still looking for a permanent, full-time position as a registered dietitian.  While I love my connections in the community that allow me to teach nutrition, food safety and work with individuals, I still desire the consistency full-time employment could provide me (from hours, to money and experience).  For now, the majority of my income is still made working in Logistics at Nordstrom.  I continue to remain thankful that while I undergo the job search in the competitive Cincinnati market, I have a very stable source of income that provides me with a flexible schedule allowing for nutrition work on days off and before scheduled shifts.
  • I’m taking a really cool free, online class on Food Systems in the United States through Coursera and Johns Hopkins University.  It’s fun to have assignments, lectures and videos to review each week.  Any free opportunity to broaden my perspective on food and nutrition is an opportunity I’m always ready for.
  • I’ve been enjoying my favorite treat, donuts (in moderation), obviously!  Pictured below was a really tasty one from my favorite donut shop, Holtmans.  It was iced in orange and black for the Bengals playoff game, which we unfortunately lost.  It was delicious.
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  • We went on a family vacation in Florida.  This was the first time in years all my siblings and my parents were free during the same week.  We went to the Palm Beach area where my grandma has her timeshare.  The weather was overcast the 4 days I joined them so not the best beach weather, but great for running outside and swimming in the heated pool!  I got in a great swim (in the rain, I felt hardcore), and an awesome 4 mile run at a pretty quick pace.  The last day we were in Florida, we decided to road trip up to Orlando to hit up Universal Studios–specifically with the Harry Potter experiences in mind.  As every great dietitian knows, treating yourself to a delicious cup (or two) of butterbeer is an absolute must.

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Thats all for now!  Thanks for reading and I’ll be back with more food, fitness and wellness focused posts soon.

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