I love eggs! Happy Easter.

 

 

I love eggs. It’s probably one of my favorite foods.

Yum and packed with quality protein and nutrients.

 

~ Coach Lora Erickson

 

www.BlondeRunner.com

 

View other recipes

 

Fresh Limonade

I made some “limonaid” with fresh lemons and limes today.  It is yummy and reminds me of summer.

How’d I make it?  Well, I don’t really measure much when I cook but for this amount I start with hot water and dissolve raw sugar then add it to ice and the juice of 2 lemons and 4 limes.  Then I add more water until it tastes good (I like mine pretty sour).  You could use club soda or some Emergen-C packets to give it some zip.  Enjoy!  Yum.

~ Coach Lora Erickson

www.BlondeRunner.com

Quinoa (a super food) recipes from Blonde Runner

In honor of nutrition month (March) and just in case you missed it before, I wanted to share with you some great recipes including one of my favorite super foods – Quinoa.  Enjoy.  ~ Coach

What is Quinoa?

Quinoa (Keen-wah) is often considered a “grain” or “seed” from South America and is quickly becoming more popular in America. Quinoa is very versatile and can be used in sweet or savory dishes and is packed with high quality protein/amino acids as well as other important nutrients like iron. Despite its higher carbohydrate content it is considered a low glycemic index and gluten-free food. It is also high in natural fiber.  Here are some recipes for this great super food.  Enjoy!

Coach Lora Erickson
“Blonde Runner”

www.BlondeRunner.com

Coach Lora’s Vegetarian Quinoa Salad

This is a salad I often have for lunch.  It’s quite tasty and healthy. My husband and kids like this “bird seed” salad too. Enjoy.  ~ Coach Lora Erickson

1 cup quinoa

3 cups water

Dash of lemon juice

Dash of vinegar (sometime I use white, other times balsamic)

2 cloves garlic, minced

1 large tomato dices (fresh from the garden – yum)

½ cup diced cucumber

¼ cup finely chopped white or purple onion

¼ cup fresh chives from the garden

Fresh herbs to taste, minced (cilantro or basil is good)

1 Tablespoon canola or olive oil

Salt and pepper to taste

Rinse quinoa well  (*important) and add the water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the garlic, onions etc and veggies. Enjoy. So yummy (and healthy)!

 

Lora’s Berry & Wild Honey Breakfast Quinoa

This recipe got two thumbs up from my taste testers (my kids). So, it will stay on our menu. They really like “bird seed” as they like to call it. LOL Enjoy.  ~ Coach Lora Erickson

½ cup quinoa
½ cup low-fat milk (soy milk works well too)
1 cup water
½ teaspoon of cinnamon
Dash of vanilla extract
Drizzle of wild honey
½-3/4 cup berries (fresh or frozen works – I like to use several different kinds of berries at once)

Rinse quinoa well (*important) and add the milk and water. Bring to a boil and reduce heat, cook uncovered for about 10-15 minutes until all the liquid is absorbed. Rest and cool for a few minutes then stir in the spices and vanilla. Top with berries and drizzle with honey and enjoy for a healthy and warm breakfast.

 

Note:  These recipes are great for those that have wheat allergies.  These Trio bars they sell at Costo also make great snacks.  Enjoy.  http://pinterest.com/pin/252905335296853541/

Upcoming Classes taught by Blonde Runner

Running Class – Sat. Jan. 26, 9:30-11 a.m.
Endurance Sports Nutrition – Wed. Feb. 6, 7:30-8:30 p.m.
Underwater Swim Analysis – Sat. Feb. 9, 2 p.m.
Swimming for Triathlon – Sat. Feb 19, 7-8:30 p.m.
Triathlon Training Clinic – Tues. March 12, 6:30-8 p.m.
To learn more visit www.BlondeRunner.com or email me at lora@blonderunner.com ~ Coach Lora Erickson

Who is Blonde Runner?

Sports Nutrition for Endurance Performance Class

Sports Nutrition for Endurance Performance Class

Wed.  Feb. 6th, 2013

7:30-8:30 p.m.

Davis County Area

$25

Taught by Coach Lora Erickson, USATF certified coach & nationally ranked triathlete, www.BlondeRunner.com

Learn how to eat to avoid the “bonk” or hitting the “wall” in a race.  This 60-minute lecture style class will cover training nutrition, pre-race and post-race nutrition along with supplements and important foods that enhance endurance performance.    If you are training for running races (5K to Marathon distance) or triathlons (any distance) this class is for you.  Learn how to lean-up and perform well.  Race-day nutrition will be covered extensively.  You won’t want to miss it!

Message Coach Lora Erickson directly at lora@blonderunner.com to learn how you can reserve a spot.  Limited spots

Coach Lora Erickson
lora@blonderunner.com
www.BlondeRunner.com

More Upcoming Classes :

Semi-private swimming lessons & Underwater Analysis (triathlon specific) – Sat. Feb. 9, 2013 at 2 p.m. Learn more http://blonderunner.com/community-health-classes/underwater-swim-video-analysis/

Running Class – Sat. Jan. 26, 2013 9:30 – 11 a.m. Learn more http://blonderunner.com/2012/11/running-class-with-blonde-runner/

Swimming for Triathlon Clinic – Feb. 19, 2013 7 -8:30 p.m.  Learn more  http://blonderunner.com/2013/01/swimming-for-triathlons-clinic/

 

 

Movie Review: Julie And Julia

I very much enjoy watching movies at home.  Recently I watched a movie called Julie & Julia.  It is a movie about Julia Child and some of her life.  Julia has such a unique voice I didn’t think anyone could mimic it so closely but Meryl Streep really pulls it off in this movie.  She is even able to capture Julia’s mannerisms and fun quarks.  What an amazing 6’2” cooking legend Julia Child has been for the Amercian house wife and bringing French cuisine to the everyday home table.  It is fun to see how she changed the life of Julie Powell (played by Amy Adams, she’s in Enchanted, another one of my favorites) as she takes on the challenge of cooking all 524 recipes in 365 days from Julia’s famous cookbook: Mastering the Art of French Cooking originally published in 1961.  It was great to see how much difference a person can make in someone’s life through a blog.  I really enjoyed this show.  However, it’s not for children with a PG-13 rating and a few choice words scattered throughout the film that I would have preferred were not in it.  But overall it was fun to learn more about this famous chef and TV personality.  It would be awesome to have a TV program!

~Coach Lora Erickson

www.BlondeRunner.com

View the trailer

Learn more about Julia

 

Health Tip: Use Hummus

Health Tip:

Use Hummus instead of mayo on a sandwich.  It adds a lot of great texture and flavor.  Yum. Bon appétit!

~ Coach Lora Erickson

Garlic – great for the immune system

Garlic is one of my favorite ingredients for cooking (just ask my husband).  It’s tasty and good for the immune system.

Coach Lora Erickson

 

Gobble up that Halloween Pumpkin

We cooked up our Halloween pumpkin last night.  It was tasty, simple to do and healthy.  I just cooked it covered in foil on 325 until it was soft – probably 60-70 minutes or so.  We put a little butter/oil and salt & pepper on it and it was yummy.  You could also make it sweet by adding some cinnamon/sugar.  Simple and yummy!

Cooking Tip: How to separate egg yolk from white

Great tip!  Check it out! 

~ Coach Lora Erickson

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