Welcome to Meatless Mondays!

I have been eager to have a weekly posting dedicated to vegetarianism/veganism so today I bring you the first Meatless Monday.  Check my blog every Monday for the latest research, veg product reviews, news on animal rights, profiles on vegan chefs/celebrities, book reviews and recipes that I use myself.

Today is not only the first Meatless Monday, it is also the day I begin my transition from vegetarianism to veganism.  Depending on the type of vegetarian one is, this can be a huge transition or simply a slight adjustment.  For me, personally, it won't involve great changes; I will just need to read labels more closely to avoid those sneaky little animal by-products in my food and other products like make-up.  Other than that, I make most of my own food so I don't foresee any major obstacles.


I considered sharing some jaw dropping facts and figures about the meat and dairy industry, but then I reconsidered.  I would rather start Meatless Mondays out on a positive note.  :)


Lately I have been on a falafel kick, cooking it more than once a week.  On that note, here are some tasty falafel and hummus recipes.  Enjoy!

No Fry Falafel

Ingredients:
1 15 ounce can garbanzo beans
1 small onion, finely chopped
2-3 garlic cloves, finely chopped
3 tablespoons fresh parsley, chopped
1 tablespoon fresh cilantro, chopped
1 teaspoon lemon juice
1 teaspoon olive oil
1 teaspoon coriander
1 teaspoon cumin
2 tablespoons flour
1 teaspoon baking powder
Salt and pepper to taste

Drain and rinse the garbanzo beans. Put in a medium sized bowl and smash with a fork. Add the rest of the ingredients and mix well. Form into small balls, about 1 1/2″ in diameter and slightly flatten. Now, I prefer to cook in a pan using just cooking spray because it is much quicker and the end result is the same.  4 minutes on each side until nice and brown.  If you prefer the oven, pre-heat to 375 and bake 15 minutes on each side. 

Note to the Busy Veg:  If you don't have time to make falafel from scratch, try one of the boxed varieties in powder form.  You just add water, let sit for 10 minutes and bake or pan fry.  Easy does it!

Garlic Hummus
While the supermarket offers a variety of pre-made hummus we all know it never compares to the fresh stuff.  Here is a simple recipe you can whip up in a snap.

Ingredients:
1 can garbanzo beans (chickpeas) drained, save juice
Juice of one-half lemon (or more to taste)
1 to 3 cloves garlic peeled
2 tablespoons tahini (sesame butter)
1/2 teaspoon salt
1/4 teaspoon black pepper
Ground red pepper (cayenne), to taste

Add to food processor or blender and mix until nice and smooth.  Serve as you wish.

Startling Stat: Livestock production produces more greenhouse gases (18%) than all forms of transportation (cars + airplanes) combined. (source: UN Food and Agriculture Organization)

Running Topless

There is a first for everything.  A first time falling in love, buying a car, traveling abroad,  trying escargot.  I like to think I am pretty adventurous, however, just a few days ago I tried something that I should have done a heck of a lot sooner.


At my Friday night yoga class our super hippie, free-spirited yoga instructor talked about things that liberate us and things that bind us.  As she spread lavender oils on our palms and temples she explained that our attitude is what decides whether or not we will feel liberated or bound.  It is up to us.  


I let that thought settle in overnight.  The next day, when it was time for Angela and I to run on the hilly, shadeless trails, I considered ditching my racer-back tank top to stay cool under the unforgiving sun.  This would mean running solely in a sports bra.  For some, this is an everyday occurrence, but for me it was a moment filled with hesitation.  I have always wished for the abs great enough to flaunt and the confidence to do so.  I have a fear of something jiggling here or sticking out there and I never have the guts to bare my stomach. 


At that moment I decided, to hell with it!   I chose liberation over feeling bound and I whipped off my shirt.  We hit the trails and immediately I felt exhilarated!  This may not seem ground-breaking, but it was so much more than just the removal of clothing.  


This was my moment of emancipation.  Freedom from all negative thoughts and ideas about my body.  I was feeling gratitude for the strength in my legs and my lungs and the stability that came from my core.  I was in amazement at what my body can do for me.  From long runs to fast runs to crazy yoga poses, it does whatever I ask it to.  How can I ever talk badly about something that does so much for me every single day?  I felt sudden regret for all of the mean things I have ever said about my precious, beautiful body.  For all of the times I have looked in the mirror and pinched myself here and there, I felt disrespectful.


This run provided the chance for me to internally apologize to my body that has done me good even when I treated it horribly.  This was my moment of complete and total satisfaction with myself and love for my body.  


Why is it that we know it is mean and disrespectful to talk poorly about others, but we find no harm in talking that way about ourselves and our bodies?  


Do you notice the amount of jokes or comments made about weight, fat and cellulite when you are in a group of women?  It is always women speaking of themselves!  Why is it so easy for us to tirelessly tear ourselves apart?


I know my moment of self-love will not last forever and I will once again be flooded with thoughts of imperfection and changes that need to be made.  These are the moments we all face, when we need to remind ourselves what our bodies do for us.  How good they are to us.  How lucky we are to run races, cycle for miles and manipulate our limbs into Crow Pose.  Your body is yours.  Your one and only.  Treasure it and treat it with as much love and respect as you can muster up.  


Maybe your moment of self-love and mental release will happen differently than mine, in fact I am sure it will.   Either way, remember not to let negative ideas about your beautiful body bind you in any way.   Choose liberation over constraint.   I did, and it felt damn good!

Glowing after our liberating run! 

Ang took her top off as well and felt the joy!

Lessons in Training

In just 37 days I will be running through Golden Gate Park in San Francisco with a crowd of other runners.  I love this city so dearly that I can’t help but feel excited about this half-marathon and at the same time, slightly disappointed in my progress.  Although it doesn't matter how fast I run I am bothered by the fact that back in May I felt faster and stronger than I do now.  That was after 6 weeks of cross-training with a stress fracture.  Shouldn't I be much faster now?

I never chose happy hour over my tempo runs or ditched my long-runs.  Instead, I put in a lot of extra miles and hard work.  I have been such a good girl!  I am your classic over-achiever and I am finding that this time my extra credit is not paying off.

I scoff when I see 2 mile runs on my program and figure why bother with such a short run?  Instead I run 5 (or 7) fast miles.  When the program tells me to run at a pace slower than I usually do, I attempt it…and I fail.  I feel uncomfortable slowing myself down and I always end up running like usual.  Because of this mentality I am not getting any faster or stronger.   

When I asked Angela what I did wrong, her answer was simply, “you run too many miles and you run them too darn fast.” As unfair as it seems to me, it is starting to make some sense. 

A lot of my decisions are based off the notion that rules are meant to be broken. With running, I have come to realize, there are some rules that are meant to be followed.  One of the many purposes of this blog is to share my running experiences with all of you, and also to write about the mistakes I make, so you don't have to make them yourself.

Here are a few rules that I have followed and some that I only wish I did:

• Slow down on your long runs.  Run 1-2 minutes slower than race pace.  The purpose of these long runs is to build cardiovascular fitness, not speed.   You should finish feeling like you can run a few more miles.  You should not feel completely wiped out.
• Easy runs are just that! EASY.  These are great runs to do with a friend or a group because you should be running at a conversational pace. 
• Tempo runs and speed work are a must.  This is where you build your speed, so if you want to get faster be sure to include one each week.  Period.
• Hit the hills running.  During the first weeks of training run your shorter runs on hills to build strength.  I hated them at first too, but once you conquer them you will learn to love them!
• Get your R&R.  Hard work and rest go hand in hand.  Don’t skimp on sleep and don’t forget to include recovery days.  Never run a tempo run or speed workout back to back with a long run.  You might as well throw away your hard work if you don’t give yourself time to recover.

At the SF Half Marathon I may run like I am flying or I may sluggishly cross the finish line.  There is no predicting what will happen on race day.  Either way I will enjoy myself and feel proud of my hard work.  Of course I will also wonder how on earth I will do that distance twice at November's Malibu Marathon. 

With all that being said I am eager to see how my body will respond when I finally slow down and recover.

Take it easy runners!

12 Miles with Coach Jenny

This past weekend running guru, Jenny Hadfield, was in San Diego and I was lucky enough to join her for a ~12 mile run.  You may know Jenny from her weekly blog on runnersworld.com titled Ask Coach Jenny, or maybe you’ve read one of her 3 books on running. She also writes for Health Magazine as well as Women’s Running Magazine and she travels the world competing in adventure races.   On top of that, Jenny manages to find the time to coach and speak to audiences of runners all over the United States.


I admire that Jenny has made an entire career out of her passion and has been extremely successful in doing so.  Through coaching, writing, racing and speaking, Coach Jenny motivates and guides runners from coast to coast.  As a woman I love to see other women taking control of their lives and making it happen.  You go girl! 

Jenny, Angela and I took off on a trail run through Los Penasquitos Canyon - the three amigas.  We were eager to hear all of Jenny's stories of globetrotting and racing through the jungle.  She has run races all over the world including Antarctica, Fiji, New Zealand and everywhere in between so she has a lot to share.  Thanks to her captivating stories of adventure and true endurance our run felt like a breeze.

Unknowingly, Coach Jenny reminded me of a few important things during our run; valuable to runners and non-runners alike.  She wasn’t intentionally giving out life lessons but c'mon, how can you not learn something from a woman like this? 

I thought I would share with you because we can all use a little reminder from time to time:

Take risks.
Some of the best things in life are scary and challenging, but through these experiences we grow.  Along the way we may even form unexpected and unique relationships that we would otherwise miss out on.

Think positive.
Jenny has a fantastic attitude which I believe is a huge contributing factor to her success in running and her career.  We hear about “the power of positive thinking” and Jenny is proof.  Self-doubt is useless.  Believe in yourself and you can do it!

Use your talents to make a difference. 
We all have unique abilities.  Whether it is cooking, singing, or just listening we can use these skills to help others.  Jenny has taken her love of running and her extensive knowledge to coach and inspire runners everywhere.  She is the perfect example of using talent and passion for the good of others.

Have fun! 
Don’t take running (or life) too seriously.  Challenge yourself and work hard but most importantly, enjoy it. 

As Coach Jenny would say, "Happy Trails!"

Be sure to check out Ask Coach Jenny each week on RunnersWorld.com 

Click here to buy one of Jenny's books

Co-written with John "The Penguin" Bingham

Be a Savvy Vegetarian Shopper

I am a busy 20-something vegetarian working for a non-profit.  This equates to a limited supply of cash as well as time.  What I do have going for me is the ability to choose the products I buy and eat.  I do my best to be an educated consumer and make an effort to be cognizant about the food I am putting into my body.   

I think there are 3 questions we should always ask ourselves when shopping for food:

Where did this product come from?  Was it shipped from overseas or did it come from California?

What ingredients was it made with?  High Fructose Corn Syrup = No way Jose!  Words I can't pronounce?  No Bueno.

Does this company use ethical practices?  Do they treat their employees fairly? Do they use pesticides?  Are their practices sustainable?

With those little pieces of information we can begin to put the right things in our baskets.  We can rest easy knowing that we chose foods that are locally grown, free from pesticides and made with natural ingredients.  This doesn't mean we are perfect, we can only try our best - Trust me, I stray from my own guidelines here and there.

The simplest way to shop without label-reading is to go directly to your local Farmers Market.  Take advantage of Farmers Markets and stop by regularly to find fruits and veggies that are in season.  You are guaranteed fresh, locally grown and often pesticide-free goods.  The unique thing about shopping at the Farmers Market is that you have people willing to answer all of your questions.  The information is coming directly from the source rather than corporate headquarters.  You can often tour the farm if you wish, all you have to do is ask.  Talk about knowing where your food comes from!

That same sense of security is not present when you walk down the aisles of a grocery store.  Those aisles hold more mystery than information.  I prefer shopping at my local health food store because I find it is easier to locate the good stuff.  Their selection is usually smaller because they eliminate most of the junk that larger chain stores carry; making it easier on the consumer.  You can also save some pennies by buying from the bulk section.  You can find oatmeal, rice, flour, you name it!  Just scoop it and buy it for less.  

I often hear people say that buying healthy food is too expensive.  This may seem like the case but it is important to recognize what you are paying for.  The nutritional value of junk food is next to nothing while the nutritional value of fruits and vegetables is huge.  You are paying a few extra cents for vitamins, minerals and antioxidants.  When consumers opt for the cheap, processed foods they are paying for trans fats, high fructose corn syrup and chemicals. 

Therefore, aren't fresh, whole foods worth the extra money?

On top of that, if you're a vegetarian think about the money you're saving by not buying those expensive cuts of meat.   We only have one body to live in for the rest of our lives, so why skimp on the important stuff like quality food?  We don't need that new pair of shoes or a manicure but we do need food loaded with vitamins and nutrients.  It's up to us to utilize the resources we have. 

Happy shopping!

Part of the Pack

For an extrovert that loves to socialize I am surprisingly a very
anti-social runner. 

In college I met running and we quickly fell in love.  I guess you could say our romance began as more of a secret love affair.  Running was my escape from the craziness of dorm life on a campus with 25,000+ students.  I didn’t know any other runners so it became my private retreat.  In the beginning I struggled and could only run for 15 – 20 minutes at a time.  The challenge of it drew me in even further.  I wanted to get better on my own. I would add on 5 minutes here and 5 minutes there.  Before I knew it I was running 7 miles at a time, and pretty quickly.

Still, running remained my secret little getaway.  All I had to do was throw on a pair of shoes and I was off to an hour of sweaty goodness.  I didn’t want anyone to run with me simply because I didn’t want to share.

Years have gone by since then and my love affair with running is no longer a secret.  I initially opened up when I met Angela.  She was the first person I encountered that loved running more than I did.  We bonded over our shared passion for the sport and I began to use the “me time” associated with running as “our time”. I didn’t give up my solo running entirely, just here and there for long runs and after-work runs.  When I let her in I quickly realized that it can be a pleasure to run with another person.  It seemed I had found my running soulmate; I guess that would make her my sole-mate. I finally grew as a runner because I was pushed by someone else for the first time.

Since this revelation that running can be just as great with others, I have been incessantly saying that I will join a group and meet fellow runners.  However, until a few days ago I still selfishly saved my runs for myself.

Tuesday night I met up with over 50 runners on the San Diego Bay and did a 5 mile group run. It definitely took a little pushing from Kim, a new friend of mine and client of Angela’s, but I did it. The 5 miles went by in the blink of an eye and get this, I had fun!  There was a great energy about the group and Ed, the organizer, was one of the most friendly and charismatic men I have ever met. By the time I finished the run I already had people saying “Go Kate!” as I finished.  It was like old friends.

                          

I have come to learn that runners are a special breed. To many people, putting one foot in front of the other for miles on end sounds like anything but enjoyable.  But, to us it sounds wonderful.  I was kicking myself for not going sooner.  How could I have sheltered myself from such a fabulous breed of people all these years?

I realize there is no sense in looking back.  I relished in every solo run and I will continue to take pleasure in them, but now I know there is a place where I can connect and let loose.  If you are a solo runner, like me, I would encourage you to challenge yourself to a group run.  I am willing to bet whatever group you find will be full of friendly faces that will gladly welcome you into their circle.  If there isn't one in your area try to start one.  Use www.meetup.com  to get started.  You'll be surprised by the number of people that will come out of the woodworks. 

What have you got to lose?