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Peaceful

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bearsfansonline:

Happy 34th Birthday, Brian Urlacher!

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thefameofhealthandfitness:

Quinoa Blueberry Lemon Coconut Walnut Chia Muffins

(Clean and Paleo)

Ingredients

• 2c. Cooked Quinoa
• 6T (42g) Coconut Flour
• 3T (30g) Chia Seeds
• 9T (45g) Unsweetened Shredded Coconut
• 4.5 scoops (175g) Vanilla whey (I use Cytosport)
• 1/2c (56g) Walnuts - chopped
• 3/4c (140g) Blueberries (Fresh or Frozen)
• 1tsp Baking Powder
• 1/2tsp Baking Soda
• 1/2c. Lemon Juice
• 1/2c Unsweetened Almond Milk (I use Almond Breeze)
• 1/2c. Unsweetened Applesauce (I used Mixed Berry Flavor)

Instructions

In a large bowl add: Quinoa, flour, chia seeds, shredded coconut, whey, baking powder and baking soda. Mix well
Add almond milk, applesauce and lemon juice to dry ingredients. Mix well
Add chopped walnuts and blueberries. Mix well
Pour mixture into a greased muffin pan - I use a silicon muffin pan - they pop out without any sticking! :)

Bake at 325 for about 40 minutes. Check after 30 minutes - they should be spongy in the middle.

They freeze great! I put 1/2 the recipe in the fridge and freeze the other 1/2.

Enjoy!

Tips & Bonus Information

Calories: 165.4; Fat: 7.9; Carbs: 12.5; Fiber: 3.9; Protein: 11.7

Yield: 13

(Source: The Eat-Clean Diet Kitchen Table member)

luckymag:

Decisions decisions… (Taken with Instagram at Lucky Magazine)

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runningtothefinish:

fitspreme:

wellness-fitness-4ever:

How to Achieve Distance Running Meditation

There was an episode of Radiolab recently where they interviewed an ultra-marathon runner who talked about the rhythm of your stride and your breath. She described it as “poetry,” and I think that’s just about right.

To get to that sweet spot, the key is to shut everything out of your head and focus on your breath coming in and out and your feet as they hit the pavement. What the ultra runner talked about, and what’s worked for me and my partner, is a double inhale and exhale, paired with two strides. It works like this:

1. As your foot hits the ground, you take a short breath in.
2. The next time your foot makes contact with the pavement, take another short breath.
3. Take another step and breathe out.
4. Take one more step and breathe out again.
5. Keep this rhythm going, breathing in and out and focusing on your stride and let other thoughts fall away.

You don’t want to count your steps or your breaths. Just breathe. In, in. Out, out. Step, step. Step, step. Before you know it, your mind will be quieter, and you’ll have found your rhythm.

The  Daily Heal

i’m excited to try this… because quite frankly, i struggle to breathe and run at the same time.

Maybe I’ll try this, since sometimes I have a difficult time figuring out how to breathe efficiently when I run. I only do it well when I’m completely lost in thought….huh, makes sense.

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