Tag Archives: greek yogurt

Drink baby drink!

Before I began… I’ll warm you: A long post ahead! 😀

Saturday night is PASTA night. I had an amazing seafood lunch in Alexandria with friends (sorry no pics) in addition to the carb comma the night before. So I wasn’t feeling hungry but I knew I had to fuel well to prepare for Sunday’s long run.

Tahini, soba, broccoli, onion, brussels sprouts and spinach. While cooking I snacked edamame (new love! ;))


simple stir-fry with olive preserve


Sunday morning 7 AM I was like them

what was I looking at? Weather.com because it was raining and I know I’m not an evening runner, so I check the website every 10 min to see when it will stop raining. I usually don’t eat breakfast before running but since the weather left me with no option…. let’s do breakfast first 😉


raspberries topped with greek yogurt and flax meal


half Udi’s gluten free bagel + cream cheese that I got in WF (first time)


Not a big fan 😦 I prefer LC more!


Udi’s bagel: it’s chewy, spongy and tasty. I wouldn’t say it’s like conventional bagel because of its lack of chewiness, but I like it. Its texture is between cake and bread. I had this half toasted and the other half later without, I like it more without toasting. Coco’s rating: 4/5.

At 10 AM, the sky cleared up. So I put my new running short! 😆 Now I feel like a real runner 😉

IMG_8712.JPG IMG_8717.JPG

I don’t know what moves I was trying to do… feel you can see my excitement.

oh… if you didn’t realize it… I forgot to take off the label… 😯

< 2 hours later… I finished 12 miles!!! It’s the longest run in my life and the longest run I’m doing to prepare for the incoming half marathon. And let me tell you… 2 miles up from last week’s 10 miles was HARD!!! I never got thirsty during long run (well, apparently not long enough) but yesterday I got it, I need to DRINK before, during and after!!! I was doing the before and after, but didn’t do properly the during. By mile 6 I drunk the whole bottle of vitamin water and ate two fruit straps.  Those gave me a good boost, but I got thirsty again in mile 8. By mile 10 I was really thirsty. 😦 It was not fun to do 2 extra miles feeling thirsty. Fortunately my mental strength pushed me to the end but I learned the lesson: drink baby drink!

Things to know about hydration (source)

1. You need to be well hydrated before you start your run or workout. If you start partially dehydrated, it only gets worse from there.

2. The color of your pee should be pale yellow, rather than clear or dark yellow. It should look more like lemonade than orange juice.

3. Electrolytes are lost along with fluid when you sweat. You need to replace these electrolytes through an energy drink, electrolyte solution or electrolyte tablets.

4. If you don’t replace electrolytes, particularly sodium, you won’t be able to absorb the fluid you’re drinking. This means that you could be drinking plenty, but not re-hydrating.

5. Dehydration leads to a loss of performance, cramps, digestive problems, and ultimately an inability to cool the body. These progressively worse problems will eventually stop you in your tracks.

6. Drinking too much plain water can also be a problem. Drinking lots of plain water can dilute the sodium level in your blood, leading to a problem called hyponatremia. This is why it is important to use a hydration product to replace electrolytes.

7. The term “drink to thirst” means that you should not drink just for the sake of drinking. You need to drink an amount of fluid that replaces what you’re losing in your sweat.

8. You may not actually feel “thirst” while running or racing. If you don’t ever feel the sensation of thirst, don’t make the mistake of stopping drinking completely. Continue drinking fluids in a moderate quantity to make sure that you’re getting what you need.


another things that I realized yesterday

  • Outfit matters. I was wearing cotton shirt, it got all wet and it was heavy.
  • Strength training. My legs weren’t tired but my upper body was. My arms and shoulder got very tired during the run and sore after the run. I haven’t done power yoga lately and I got the consequence. Somehow I don’t feel into yoga these days… but I know I need to do cross-training and strength work to have a balance workout. More on this later 😉

Post-run fuel: more bagel


I showed and laid down a while before getting to prepare lunch.

I roasted brussels sprouts


with salt, cinnamon and cocoa powder


spinach and mushroom sauteed in coconut oil


couscous and wheat berries



curried tofu with green peas and cauliflower


more edamame


it looks like a KERF meal, isn’t it?


A long nap, some work later… I went to a gym 2 blocks away from home. Yes, the strength and cross training thing stuck in my head.

vida fitness is a really fancy gym. It has a big variety of fitness classes (spinning, yoga, pilates, steps, body pump, etc), two stationary swimming pool (I was shocked 😯 when the guy showed it to me like “this is the pool”)


I did the tour and left the gym. I thought about it “seriously” during groceries shopping in Whole Food and went back 30 min later


I became a member 😆


yes, I know, I’m really COMPULSIVE or better said, I’m a DECISIVE person 😉

I heard a lot runners talking about the after long-run hunger. Well… since I started running, it never happened to me. I don’t know why. Since I’m a true believer of intuitive eating, I won’t stuff myself just because. So, for dinner I craved something simple.

I made Miso Soup from 101 cookbooks

firm tofu, chopped parsley


green onion, carrots


cooked and rinsed soba noodles


miso seaweed broth






The taste is clean and simple. Maybe in another day I would find it bland but that was all I wanted yesterday 🙂

Q1: Are you a compulsive or decisive buyer?

Q2: Are you a gym member? What do you do at the gym?


Filed under breakfast, dinner, lunch, review, running

Challenge J&J #9-10 & last 24 hrs

The last 24 hours was kind of crazy. With two papers due on Sunday night, two parties to attend (one of them I had to prepare the food),I had no time to sleep. (woke up at 3.30AM yesterday and 4.30AM today :shock:) But I’m glad I didn’t cancel the bread-party (when I suggested it on the my presentation day, I thought I was going to have a relaxing weekend! well…  life is a changing process!), that was part of my new-year resolution: spend time with my friends!!! I have such great time when I’m with them. They really know how to make me laugh 😉 And lately I’ve been feeling so much love from them (well, I think they actually always loved me, it was just me that changed my perception) 😀

Okay. let’s rewind to 24 hs back.

3.30-5.30 AM: finished the book

6 AM: Breakfast

J&J #9 @Eat Clean Cookbook: fruit bruschetta


J&J #10 @Eat Clean Cookbookspiced broiled grapefruit


My version: Rudi’s cinnamon bread toasted + greek yogurt + vanilla + strawberries


Grapefruit topped with brown sugar, vanilla, cinnamon and nutmeg. Broil for 5 min


plus egg white with ketchup


It looks prettier than it tastes. The bruschetta was just ok. I’d rather eat them separately because the bread got soggy. Maybe I should stick to the original recipe which uses baguette. The grapefruit was interesting but too labor-demanded to eat it. I’d rather just peel and eat!

7.30-10.30 AM: paper writing

10.30-11.30 AM: bread making (having dough already prepared while I worked)

I made some baguettes




garlic & parmesan focaccia



served with roast beef, prosciutto and cheese plate.

1-4PM: bread party


That was a lot of food for just four of us (me and 3 male friends). But I guess the bread was good because we finished all the baguettes and more than half of the focaccia! 😆 Mission accomplished!!! oh… the mission was to make a feast to my lovely friends! 😉

4.30-7.30PM: paper writing

9-10.30PM: The Good Wife. I’m hooked with this series! 😉

10.30PM-4.30AM: sleep but kept thinking about the writting 👿

5AM: here I am!

Q: What’s your current favorite TV-series?

Last opportunity to enter: Celestial Seasoning giveaway


Filed under bread making, lunch

Favorite quote from “Committed” & a recipe

As I mentioned, I started reading Elizabeth Gilbert’s new book Committed. I am a big fan of her previous book Eat Pray and Love and as I recently just got married, I have to read it. I haven’t finished it yet (1/3 to go) but I want to share my favorite quote:

“… the emotional place where a marriage begins is not nearly as important as the emotional place where a marriage finds itself toward the end, after many years of partnership.” “… there is no one special person waiting for you somewhere in this world who will make your life magically complete, but that there are any number of people with whom you could seal a respectful bond. Then you could live and work alongside that person for years, with the hope that tenderness and affection would be the gradual outcome of your union.”

I know.. it’s not a very romantic quote… but it is so true. Believe me, I wouldn’t agree with it 10 years. I’d say that passion is the most important element of a happy marriage. But life experience taught me that it might not be true.

What’s your thoughts about it?

Monday was quite productive, in addition to curse the snow all day long (I had a meeting with my advisor and it’s canceled) :(, I did some progress with work.

I started with a hearty breakfast: high in protein, fat and fiber! Black bean & black rice milk, high-fiber high-fat bread (recipe below) and 1/2 baked squash with greek yogurt.


high-fiber high-fat bread adapted from April’s recipe


  • 1.5 cup fiber one grounded
  • 1 cup flax meal
  • 3 eggs
  • 1 cup black bean milk (you can use any milk)
  • 2 tbsp coconut oil
  • 1 tsp baking powder
  • 2 tbsp acai powder (optional)


Mix everything and bake for 30 min at 350F.


It’s dense, chewy and the addition of coconut oil gives it a great flavor 🙂



A quick stir-fry using these


baked german dumpling tastes even better as leftover!!! 😀 Love it~~~



School is still closed :(, I think it might not open until next week, more snow is expected for today and tomorrow! So, more stay-home for me. You guys enjoy the air and sun for me!

Q: How often do you declutter your house?


Filed under Uncategorized