Monthly Archives: February 2016

What I Ate Wednesday + A Day In The Life

Hi Friends!  Happy Friday.  This week has flown by for me, which must mean I’ve been keeping busy.  This weekend is looking busy too.  I’ve got my long run followed by brunch (obviously) and as always plenty of work to get done.  Normally, I don’t remember to snap photos of everything I eat from day to day, but I thought it would be fun to jump on the “what I ate Wednesday” bandwagon and give you guys a glimpse at what a fairly typical day in food looks like for me.  Who’s ready for a glimpse at my Wednesday?!  🙂

6:00am – 7:ooam – Wake up, make coffee.  I always drink the first cup of the day black.

7:00am – 9:00am – Get work done on projects I’m involved with and make breakfast.  Wednesday’s breakfast was Kodiak Cakes (aka the best pancake mix) combined with some canned pumpkin puree and fresh blueberries.  Topped with almond butter.  Delish!


9:15am – Out the door for crossfit!  Wednesday’s workout of the day was a good but tough one.  I’ve really been loving learning the right way to do these lifts.


10:45am – Back home from the gym.  It’s rare that I want a green smoothie (long story but green beverages visually weird me out), but I felt like a refreshing drink to refuel after a tough workout.  This combo masks the taste of the spinach and I love it–pumpkin + banana + peanut butter + 1/2 scoop vanilla protein powder + almond milk + cinnamon + ice + small handful of spinach.  It hit the spot!  Here’s the poor quality photo I shared on snapchat (@kaplanrm).  Envy my photography skills!


12:30pm – Threw together a quick salad before rushing off to work.  It had some Trader Joe’s smoked trout, canned beets (low sodium variety), 90 second brown rice, tomatoes spinach and avocado.  I dressed it with some olive oil and lemon juice.  Always filling and it hits the spot.  Wednesday was a late shift day so quickly after I was out the door.


2:00-9:00pm –  I came to work with a variety of snacks in hand.  I get very hungry throughout the day, especially since I’m on my feet for most of it.  I enjoyed goldfish, cashews, blueberries, a blondie bar, and a few dark chocolate peanut butter cups throughout the day.

6:30pm – This was a little later than normal for my dinner (work kept me busy, so thankful for my arsenal of snacks).  Since I snack a ton all day long at work, I usually keep dinner simple–my standard go-to’s are a sandwich or a salad.  Had a salad for lunch so sandwich it was.  I used sprouted grain bread, mashed avocado, mustard, and deli turkey.  Simple but it worked.  I enjoyed it with an un-pictured raspberry fizzy water.


9:45pm – Got home from work and ate another small handful of goldfish.  My plan for the next morning was to squeeze in an early morning run.  Since I wasn’t planning on eating before the run, I like to eat a snack before bed so there is at least something in my system.

10:15pm – Sound asleep.

Thanks for sticking with me guys.  Were you surprised at how much I snack?  Was this exactly what you expected from a dietitian?

What are your staple snacks on a typical day?  Tell me!  

….and in case you were wondering, I did indeed make it out on my 6:30 am run on Thursday, despite the windy, snowy weather.  It was tough but as always, glad I got out there.  Have a great weekend, friends!


Tagged , ,

Five: A Random Blog Survey

It’s Wednesday (aka hump day) and I need some randomness to make it through the rest of my week.  Who else agrees?  This post is inspired by a “five” themed blog survey started by Julie over at Peanut Butter Fingers and I thought it would fun to participate.  Other bloggers (like Anne over at Fannetastic Food) have been participating as well.  I’d love to hear some of your responses too!  Post in the comments below or on your own blogs!



5 Talents I Wish I Had:
1.  Photography
2.  Sprinting (opposed to long distance running)
3.  Singing
4.  Painting
5.  Gift wrapping

5 of My Favorite Foods:
1.  Donuts (obviously)
2.  Goldfish
3.  Berries
4.  Dark chocolate
5.  Chips and guac


5 Foods I Eat Almost Every Single Day:
1.  Coffee (does that count as a food?!)
2.  Nut butter (with breakfast, as part of a snack, etc.)
3.  Eggs (the entire egg – yolk + white? yes please!)
4.  Spinach (mixed into eggs, a smoothie, on a sandwich, or wilted into recipes)
5.  Goldfish (RDs have to satisfy cravings too, and for me, Goldfish satisfy my salty crunchy cravings)


5 Places I’m Dying to Travel To:
1.  Ireland (take me on ALL the adventures here!)
2.  Seattle (hiking, Pikes Place, Starbucks? yes, please!)
3.  Hawaii (again, all the adventures)
4.  Maine and Arcadia National Park
5.  New England (I want to eat my way through this area in general)

5 of my Favorite Food Blogs:
1.  How Sweet Eats
2.  Yeah…Immaeatthat
3.  Spicy Southern Kitchen
4.  Thug Kitchen
5.  Kath Eats Real Food

Screen Shot 2014-05-04 at 3.49.07 PM.png

5 of My Favorite Races:
1.  The Flying Pig Marathon
2.  The Columbus Marathon
3.  The Iron Horse Half Marathon
4.  The Hyde Park Blast
5.  Cincinnati Redlegs Run

5 Random Things I’ve Eaten This Week:
1.  Jose Cuervo Light Peach Margaritas (had to celebrate margarita day, even if it was a day late)
2.  Ovaltine (mixed in my coffee for some chocolatey goodness!)
3.  Tater Tot Poutine (at #YelpEatsPoutineWeek!)
4.  Sweedish Fish
5.  Reeses Egg

Ready, set, go… your turn!

Tagged , ,

Yes, I Post A Lot About Running. No, I’m Not Sorry.

Happy Friday everyone!  I wanted to share my thoughts on a seemingly controversial issue with you all.  Posting about food and fitness on social media.  Many of us have done it (or observed our social network doing it).  I’m obviously guilty!


Let’s think of it like this:  we all have hobbies in life; things that make us happy.  So often, I find myself wanting to filter my posts on social media to avoid annoying my friends, family, and loyal followers.  Does this ever happen to you?  Thoughts race through my head such as, “I posted a picture of a meal I ate yesterday, I don’t need to today,” or “Nobody really cares that I ran 13 miles.”  All of those may be true, but today is the day WE stop worrying about whatever people think, and focus on OURSELVES.  I recently came across this article which essentially says many things out loud I never have (and also inspired me to write this post).  When I share a run, or a great meal I prepared, I am not doing it to brag.  I am not trying to say I’m a better cook than  you, or superior to you because I ran a marathon.  I am simply sharing the things that make me smile throughout my day; things I am proud of.  Maybe, just maybe, we’ll even connect over love for a recipe, a favorite place to workout or even become running buddies (<which has happened).


My life consists of two main things, food and fitness.  You might post a lot of cat pictures, because besides your work, your cats are your true pride and joy.  Someone else might post tons of photos of the canvasses they paint, because that is their hobby.  I’m fine with that.  We don’t ever go, “How annoying that their good at painting.”  The normal response is usually, “Wow, they are certainly a talented artist.”   Besides work, the things that make me happy are food and running.  These are the things that I choose to share.  My point is though, that more often than not, we look at the things people post and see them in a negative light, coming to assumptions that the individual is an egotistical, attention seeking person, when in reality, we should applaud them for being open enough to share the things they are excited about and proud of.  So as I get in to sharing my food + fitness highlights, I want to be clear that I’m not sorry to be sharing them with you.  I’m excited to share the things that made me smile this week, and maybe even inspire you to smile from being more active too.


Monday was a nice relaxing day off work.  There was still tons of snow on the ground from Sunday evening’s snowstorm, but with the temperatures climbing, it wasn’t too cold for a nice, peaceful snow walk (hike).  After, I hit up CrossFit and did this workout.  It was actually a lot of fun.  I took it easy on weight to avoid upsetting the twitch in my back, but I realized after I took it too easy.  Reminder to self:  push harder next time.  Photos above!


Tuesday evening was my Queen City Running Club workout.  However since I had a non traditional weekend (I had Tuesday off too!) I decided that I would treat myself to some lunchtime yoga at Body Alive to stretch out before.  I was really disappointed with this class.  The heated element of the room wasn’t working, which helps relax your muscles to get a really deep stretch.  The instructor was also trying out odd sequences with us, and none of them were really great for stretching from a running perspective, and most were skills too advanced for me to truly participate in.  Such a bummer.  However, I had a really great time running Tuesday evening.  We did about two miles to warm up, and then did mile repeats around the triangle by the Bengals stadium.  I felt as if I could push faster, but I really enjoy the company of the group, so I stuck with them.  After, we had a beer + pizza happy hour (pictured above).  6.6 miles on a Tuesday?   2nd beer earned!

‘s workout doesn’t leave much to say.  I had a Greater Cincinnati Dietetics Association event after work so the only time to squeeze in a run was 5am.  Ooof!  I got 3 quick and easy miles in and was definitely glad I did.  The event was totally worth the early wakeup call.  The speaker was the Cincinnati Reds RD, Michelle Macedonio, who is well known for her work in sports dietetics.  It was a great lecture!


Thursday, my work friend and I hit up 6am CrossFit.  Never any regrets from these early morning workouts!  This one was tough.  I was definitely feeling it later.  We even worked on deadlifts again, and guess what?!  My form definitely improved because my back is not sore this morning.  🙂

Today, the plan is to put off my run as long as possible before I have to head off to work.  I wanna make sure I get to enjoy some of that 50 degree weather!  For breakfast, I ate one of these No Bake Peanut Butter Granola Bars with some fruit.  It’ll make some great pre-run fuel!  Tomorrow is my long run, but since it’s a down week, we only have 9 miles on the agenda.  Plus, I can’t wait for the predicted sunshine 🙂


Who else plans to spend some time outside this weekend?  Tell me!


Tagged , ,

Weekend Food + Fitness Adventures

Hi friends!  Happy Presidents Day.  I know many of you have the day off (like me!) and are hopefully relaxing and enjoying the long weekend.  I plan to get in a run and hit up CrossFit later.  I might even get some cooking or baking done too.  Plus, the Bachelor is on tonight (guilty pleasure) so it should be a great day.  This weekend was pretty busy on the food and fitness front so I thought I’d share with you all what went on.  I think people tend to get the wrong impressions of dietitians, thinking we only eat veggies and nuts, but I’m here to show you that us dietitians find balance just like the rest of you!

Saturday was my long run with the Queen City Running Club and 13 miles were on the agenda.  With my phone reminding me it was only 12 degrees F outside, waking up at 6:30 Saturday morning was not very fun.  In addition to the cold, my back has been a little sore since Thursday so I knew this was going to be a tough run.  Normally, my rule of thumb is any temperatures below 20 mean I do my run on a treadmill, however, due to the motivation of the group, I knew I had to run outside.  The run was a pretty straight forward out and back on Dixie Highway + some loops through the neighborhoods in Northern Kentucky, however what we didn’t realize was how hilly the first 6-7 miles were.  They included gradual uphills and very steep uphills.  Brutal.  Given that it felt colder than 12 outside, everything felt numb, including my face.  And, the fact my back was sore didn’t help either.  The group definitely got me through the first half of the run, however, given all of the above circumstances, I decided to slow down and fall back.  Sometimes it’s important to listen to your body!  Everything felt numb post run, especially my face.  Thank goodness I wore my hooded vest.  It kept my head and body as warm as it possibly could.  I have to give a shout out to my friends Mary and Katie because if I didn’t have them to meet up with at these runs, I’d probably skip more than half of them.  Because I know you all want to see a sweaty selfie, here’s one of Mary and I all bundled up sporting the fashionable ninja look, perfectly appropriate for cold weather running.


Mary and I both agreed that was without a doubt the hardest run we’ve ever done.  I would even say it was harder than the two marathons I’ve completed.  Brrrrrr!  Since we needed to defrost, Starbucks seemed like a logical idea.  We had to try these limited edition molten chocolate lattes!  They were super rich and chocolatey, and and oh so satisfying.  You guys, that’s chocolate espresso whipped cream!  Perfect post 13 mile run treat!  Moderation is key, right?


After warming up, Mary and I both agreed we needed some real food and decided to check out O Pie O, a restaurant in town that only serves pie.  The service was great and so was the food.  We split a bunch of things and it all hit the spot.  My favorite was the empanadas, but the honey vinegar pie and the shepards pie were both delish as well.  After this brunch, I was so full I didn’t want to eat again until dinner!

Later in the day, I discovered I won 2 dozen free roses from Whole Foods.  Roses for Rose?  Why not!  This obviously called for a trip to Whole Foods and I grabbed a few things for dinner.  Asparagus and beef stir fry?  Yes Please!  I cooked it up super quick in the pan and paired the stir fry with edamame noodles that I received for free at FNCE.  We thought the noodles were a little dense, but not bad considering they have over 20 grams of protein per serving!

Sunday was all about recovery.  I hit up the gym to get a short swim in to shakeout those sore muscles from that long run.  Swimming is one of my favorite forms of active recovery.  It always feels great to stretch out in the pool.  For my post swim lunch, I had leftover stir fry.  It certainly hit the spot.  The rest of Sunday was occupied by work.  Looking forward to a relaxing Monday off!

While I know it was valentines weekend, I don’t usually celebrate the holiday.  But I bet you all did.  Did anyone cook anything special for their loved ones?  Tell me all about it!

Tagged ,

CrossFit Review + Easy Healthy Meals

Hi guys!  Another week down.  Can you believe we are almost halfway through February?  I certainly can’t.  That means it’s another week closer to the Kentucky Derby Marathon.  We’ve had some snow here that has definitely made training challenging, but that hasn’t stopped me.  I was able to get a nice and easy shakeout run in on Monday morning before the snow / rain started.  Tuesday, I skipped my run due to a combination of a bad headache and the ridiculous weather.  It was snowing / raining and 20 degrees out.  I’m crazy, but not that crazy.  Wednesday and Thursday were treadmill runs, which I absolutely despise, so it’s safe to say I’m getting a little stir crazy.  I’m running 13 miles with the Queen City Running Club tomorrow morning, and I’m crossing my fingers the snow, ice and cold won’t be too awful.


On the cross training front, 2 weeks ago, a friend from work decided to give CrossFit a try, and I tagged along!  For those unfamiliar with CrossFit, it’s designed to be a total body workout approachable for every level of fitness.  Every workout is done for time and you are competing with yourself which I love.  It’s you vs. the clock.  Each day is a new, “Workout of the Day,” designed to target as many muscle groups as possible.  I’ve signed up for the month of February and am loving it.  I’ve tried CrossFit before and was never impressed.  Mostly due to the lack of personal attention I was getting.  These weights are heavy and form is key; I felt like instructors should have been correcting me and making sure I was optimizing my movements to get the best possible workout without injury.  At CrossFit Cincinnati, this is not the case.  For starters, they make you take an “Elements” class.  This is where the instructors work with newbies to make sure we are learning all the lifts using the best form possible.  Love this because I’m always afraid of injuring myself.  I’m a huge fan of the intense atmosphere, but also the sense of community in this gym.  As I get deeper into marathon training, I may have to take a break from CrossFit, but I’m definitely enjoying the environment, and the benefits adding some strength workouts into my routine is having on running.

Last night, I tried my first non-Elements class.  The workout of the day didn’t seem challenging on paper, but after getting into it, the 12 minute AMRAP (as many rounds as possible) seemed like it was never ending.  The AMRAP included 10 situps, 1 bearcrawl across the room, 10 kettlebell swings, 1 bearcrawl across the room.  At the start of the 12 minutes we had to do 50 walking lunges.  I got through 8.5 rounds.  Before the workout of the day, we did deadlifts.  As the instructor increased our individual weight on our bars, class participants were rooting for everyone to succeed as the lifts got harder.  Can’t wait for the next workout!  I’ve included some sweaty action shots from the gym’s facebook page for your viewing pleasure :).


On the healthy meal front, I’ve taken a move from FannetasticFood‘s playbook and I’ve been obsessing over the grain salad this week.  Like Anne, I’m in full agreement that a meal is not satisfying without some carbs.  A super healthy salad with tons of lean protein and produce just doesn’t satisfy my mental hunger unless I integrate some grains into the meal.  Plus, adding a healthy grain into each meal provides a more balanced plate.  This week I boiled up a bunch of farro, one of my favorite ancient grains.  It’s got a soft, yet slightly chewy texture which I love.  I’ve been using it in a variety of meals, including some grain salads!  The other day, I made a great salad bowl that included farro, spinach, feta, white beans, red onion, kalamata olives and cherry tomatoes.  I dressed it with lemon juice, red wine vinegar and olive oil.  Delish!  It was filling and satisfying.


Yesterday, I made a salad of spinach, canned tuna, farro, tomatoes, white beans and dressed it with lemon juice.  This was filling and delicious as well.  I’ve also been enjoying fried eggs with salsa and avocado on top of a bed of farro + spinach for a quick healthy breakfast idea!!  On the dinner front, I’ve been enjoying this pesto chicken recipe I found on Pinterest.  I didn’t measure when I made the recipe and I used canned tomatoes.  It’s been really great to have this chicken ready to go in my fridge and tastes great on a salad or with some farro.

And in the spirit of it being Valentines weekend, here’s a flashback recipe from my Quick Healthy Delicious days….   Chocolate Avocado Pudding!  Heart healthy for heart health month and for you and your loved ones.

Happy eating everyone.  Any fun valentines day menus on deck for this weekend?  Tell me!

Tagged ,

Running at 5 AM + fun breakfast idea

Hi friends!  It’s Thursday and almost another week is in the books.  Can you all believe it’s February?  Hard for me to comprehend considering the 50 and 60 degree weather we’ve had here the past couple of days.  I’ve been keeping busy on the fitness front, with the marathon officially less than 3 months away, things are feeling more real.  I’ve been trying to get some good runs in to help me prepare!  Monday I did a slow and easy shakeout run of ~4 miles; my hamstrings were still a little sore from Saturday’s long run.  Tuesday was certainly the warmest day of the week so I was obviously looking forward to my Queen City Running Club track workout.  We started out with a 1 mile warmup on the track and then with our pace groups, we began our workout of 4-6 yasso 800’s.  Unfortunately, we only got 4 in because the workout got cut short due to rain / lightening.  Major bummer.  We still got in just under 4 miles though so I’ll take it.  I also decided to try out crossfit this week.  More on that another day.


This morning, my friend Maria and I decided to try out a 5 AM run.  One of my new years resolutions was to get back into a routine of at least one 6 AM workout a week.  I’ve been trying to ease back in to my old habit of pre-dawn fitness but it’s been tough.  When Maria said she needed to do this run at 5 I was a little skeptical because I had always told myself 6 AM was the craziest I’d ever get, but hey, I can try everything once.  For February, the weather couldn’t have been better–it was 34 out which I can’t complain about considering how early it was.

One thing I love about early morning workouts is the feeling of accomplishment you have after; every time I work out early, the day goes better.  Plus, the streets are perfectly quiet and peaceful, allowing you with time for your thoughts to focus on knocking out a workout.  Before you know it, you are done, showered, the sun is up, and you’ve accomplished more than many people do before lunch.  The neighborhood I live in is very runner friendly, so there were actually quite a few people out running this morning too.  Between the motivation from fellow neighbors and chatting with Maria, 4 miles flew by!  I can’t say I’m a pre-6 AM runner yet, but we are certainly going to try and do this once per week.  Thanks for the motivation, Maria!


After the run, I had a cup of coffee and a peanut butter and jelly breakfast cake, which I shared on instagram the other day.  I stole the idea from this photo a fellow blogger I follow, Yeah…Immaeatthat, shared.  I made a few small changes to the recipe, but overall, highly recommend.  It was filling and certainly hit the spot!  Check out how I made mine.  This concept is obviously open to experimentation, which I love because I’ve never been an exact recipe kind of cook.  Mix the ingredients in a bowl and then microwave until done.  For me, that took 2 and a half minutes.  I will note that applesauce or pumpkin would make great substitutes for the banana.

2 TBSP rolled oats
2 TBSP coconut flour
1/2 over ripe banana, mashed
pinch of baking soda
4 tablespoons milk
1 egg white
1 TBSP peanut butter (+ extra for topping!)
1 dash vanilla extract
top with fresh berries and jam


Who else is a fan of early morning workouts?  What tricks do you have to get out of bed before the sun comes up?

Tagged ,
%d bloggers like this: