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Tuesday, November 4, 2014

Tasty Tuesdays: Spicy Chicken and Sweet Potato Stew

This is a new one we recently cooked up to use the last sweet potatoes from our garden. It reminded me of a chili and was great on these cooler days we are having now. It's from allrecipes.com. I ended up just putting frozen chicken and everything else into a slow cooker for 4 hours on high. I was able to shred up the chicken after the four hours. I did not think it was spicy (hot), so if you like it hot, adjust the spices to your liking. Definitely hit the spot for us.


Spicy Chicken and Sweet Potato Stew
Ingredients:
1 teaspoon olive oil
1 onion, chopped
4 cloves garlic, minced
1 pound sweet potato, peeled and cubed
1 orange bell pepper, seeded and cubed
1 pound cooked chicken breast, cubed
1 (28 ounce) can diced tomatoes
2 cups water
1 teaspoon salt
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon cocoa powder
1/4 teaspoon ground cinnamon
1/4 teaspoon red pepper flakes
1 1/2 tablespoons all-purpose flour
2 tablespoons water
 
1 cup frozen corn
1 (16 ounce) can kidney beans, rinsed
and drained
1/2 cup chopped fresh cilantro
Directions:
1. Heat olive oil in a large pot over medium heat. Stir in onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in sweet potato, bell pepper, chicken, tomatoes, and 2 cups of water. Season with salt, chili powder, cumin, oregano, cocoa powder, cinnamon, and red pepper flakes. Increase heat to medium-high and bring to a boil. Dissolve flour in 2 tablespoons water, and stir in to boiling stew. Reduce heat to medium-low, cover, and simmer until the potatoes are tender but not mushy, 10 to 20 minutes. Stir the stew occasionally to keep it from sticking.
2. Once the potatoes are done, stir in corn and kidney beans. Cook a few minutes until hot, then stir in cilantro before serving.

Monday, November 3, 2014

Run, Kat, Run: Urban Bourbon Half Marathon October 2014




My last mini-marathon I swore it would be the last.  It was awful.  I never officially checked my time because it was so awful.  I was 30 pounds heavier, eating food that came out of a drive thru window, and not training to the level that I should.  I learned my lesson, oh boy did I learn my lesson.  I vowed to either change and train right or not do another race.

After losing weight I decided that I would give it another try.  I dedicated myself to training like I knew I should and signed up for the Urban Bourbon. 

pre-race
Training was fun!  I enjoy running, I enjoy cycling, and I enjoy being active so that was not a problem but finding time to do all those was the problem.  I started training about 10 weeks out and ran 2-3 times a week for shorter runs then once a week for my long runs.  Long runs are my favorite!  I know I complain while I’m running but I enjoy it. 

I missed one long run because of being out of town but otherwise I made all my long run dates!  And through the training I continually was impressed by my ability and my time on training runs.  But I wasn’t convinced that all that training “greatness” would surface on race day!

We lined up for the race, headphones in, garmins on, ready to rock it!  I was lined up near the 2:45 pace group, not at all where I wanted to be.  My first and best half marathon was 2:24 and my goal was to be under 2:24, even if it were 2:23.  I quickly passed the 2:45 pacer, then the 2:30 and I was feeling good.  Up ahead my running partner saw the 2:20 pacer and said “there’s your pacer” to which my reply was “there’s OUR pacer”.  We caught up and stayed in front of the 2:20 pacer for a long time.  Eventually, my partner and I got separated on the hills of Cherokee.  But I just turned my music up and kept going all the while the 2:20 pacer was still behind me.  And I was feeling good!  I couldn’t believe that I was on pace to finish under my goal. 

My folks and my Granny came to see my about mile 8, my kids and in-laws came around mile 11, and then at the finish line.  I cry every time people come see me, it makes me so happy.  Try running and crying at the same time.  I always get choked up when I see my kiddos and I get a burst of energy from their hugs and high fives. 

Around mile 11 I started getting cramps in my calves so I slowed down but kept going.  Just keep swimming, just keep swimming was going through my head.  I saw the finish line and tears welled up in my eyes, I was just about done!  I turned it up and headed to the line.  I crossed the line at 2:19 and my chip time was 2:17:11!  I was thrilled!  So proud of myself and my dedication to training correctly.  Of course, now I’ve got like three more half marathons scheduled to do in the near future and hopefully a marathon will happen sooner rather than later. 

post-race
Kathy Kingsbury

Wednesday, October 29, 2014

Hiking Review: Cumberland Falls, Yahoo Falls, Natural Arch

I am a huge fan of waterfalls. As the main family planner of vacation, I booked a few days at the Cumberland Falls State Resort Park in southern Kentucky or so I thought. I actually booked our 2 night stay at Lake Cumberland, but did not know that until they could not find our reservation at the Cumberland Falls park. Not the way you want to start your family vacation after a 3 hour drive. Fortunately, the staff was super helpful and had a cabin available so we were able to stay and not have to drive an extra 70 or so miles to Lake Cumberland.

Once we unloaded the van, we set off on our first hike to Cumberland Falls which is known as Little Niagara. One of the trailheads was in our cabin area that led to the falls. It was just under a two mile hike roundtrip and fairly easy hike. My 6 and 4 year olds had no issues. Once we reached the falls, we could walk out on the rock bed near the top of the falls - similar to Falls over the Ohio, but much smaller scale. Hiking a bit more, there were several overlooks, sandy beach, and some rocks to climb.
 Day 2 we headed south to Natural Arch, Yahoo Falls, and Yahoo Arch near Whitley City which is about 15-19 miles from Cumberland Falls. The parking area for Natural Arch is $3 which has an envelop right at the entrance. The overlook of Natural Arch was beautiful with the fall colors. The arch is one of the largest in Kentucky - 60 feet high and 100 feet long as compared to Natural Bridge - which is 78 feet long, 65 feet high.  The hike to the actual arch was another easy one for my kids - 2 mile round trip again. There are picnic tables, swings and bathrooms in the parking lot area.

Our next stop was the Yahoo Falls - the tallest waterfall in Kentucky - and the Yahoo Arch which took us on a gravel road to reach the parking lot. We ate lunch in the parking lot there which had also had bathrooms and picnic tables. These two hikes were about 3 miles. We hiked on top of the falls first and followed the trail to the arch where we could walk on top of this one. This arch was 17 feet tall by 70 feet long. Heading back, we took the Yahoo Falls loop to go down to the 113 foot waterfall.  On the way home, we stopped by the Dairy Bar on Main Street in Whitley City that is a 50s diner which was a fun treat after a day of hiking.  We pretty much had all these hikes to ourselves, just seeing one other group at each of the hikes.

Day 3 we explored the Eagle Falls Trail (1.5miles) at Cumberland Falls. We got there right after breakfast so we were first in the parking lot which overflows as the day goes on. This trail was the most rugged of all the trails we hiked and kept our kids close since it follows a cliffline. The views of the Cumberland Falls were gorgeous from this side of the river. Right before reaching the falls, it looks like the trail ends, but just climb over the tree debris. The Eagle Falls offered boulders for climbing, ability to go behind the falls, and a sandy beach to play. Needless to say, we stayed for a long time once we reached the falls. This was the kids' favorite.

This was a great mini hiking fall break. The hikes were short enough for our kids to hike on their own. We packed flashlights so they could check out all the rock crevices and cut throughs along the hikes. I look forward to going back to the Daniel Boone National Forest to explore even more.

Tuesday, October 28, 2014

Tasty Tuesday: Slow Cooker Honey Parmesan Pork

With cooler weather nearby and busy evenings, it is nice to come home to the main dish cooked and the house smelling like dinner. This week's recipe is an easy one and the cheese can be eliminated if you need it to be dairy free. It is from one of my favorite recipe sites - Six Sisters Stuff.
Hope you like it too!

Slow Cooker Parmesan Honey Pork Roast

Ingredients:

1 (2-3 pound) boneless pork roast
 2/3 cup grated Parmesan cheese (omitted to make dairy free)
1/2 cup honey
3 Tbsp soy sauce
2 Tbsp dried basil
2 Tbsp minced garlic
2 Tbsp olive oil
1/2 tsp salt
2 Tbsp cornstarch
1/4 cup cold water

Spray slow cooker with non-stick cooking spray. Place roast in slow cooker. In a small bowl, combine the cheese, honey, soy sauce, basil, garlic, oil and salt; pour over pork. Cover and cook on low for 6-7 hours or until a meat thermometer reads 160°.
Remove meat to a serving platter; keep warm. Skim fat from cooking juices; transfer to a small saucepan. Bring liquid to a boil. Combine cornstarch and water until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Slice roast; serve with gravy. Gravy is good with rice or mash potatoes too.

 Also wanted to share a great chart to show you what's in season to help pick out in season fruit and vegetables at the grocery store from Familius.
 Have a great week getting your fit in!

Thursday, October 16, 2014

Fit In for the Weekend: October 17, 18, 19

 It is hard to believe October is already halfway over - and a dry weekend is predicted! A perfect weekend to enjoy the outdoors with the beautiful fall colors! Hope you find some fun ways to get your fit in this weekend!

Here are some suggestions for the weekend:

Friday, October 17
Free Yoga Fridays at the Kentucky Center.  Just bring a mat and water and arrive by 11:50 a.m.
Rhythm Cycle at Get Fit 24/7 - Try a one of its kind in the area - full body workout


Saturday, October 18
Mayor's Hike - Climb and hike - FREE
Re-Quest - Louisville Quest

Sunday, October 19
Free Yoga for runners - Blue Mile at the Paddock





Wednesday, October 15, 2014

Fall Food: Pumpkin Cookies!

What says October more than pumpkins cookies? If you need a sweet treat, homemade are the best!

This recipe I got from a friend and was published a few years ago on LouFamFun.

Pumpkin Cookies

Ingredients:
2 cups flour
1 cup oats
1 tsp baking soda
1 tsp salt
1 cup margarine or butter softened
1 cup sugar
2 tsp cinnamon
1 egg
1 tsp vanilla
1 cup pumpkin
1 cup chocolate chips (optional)

Toppings (optional)
peanut butter
colored frosting (orange and green)
M&M's
Reese's pieces
colored sugar crystals (green and orange)

Directions:
Preheat the oven to 350
In one bowl combine: flour, oats, baking soda, cinnamon and salt
In another bowl combine: cream margarine with mixer and gradually add sugar
Add egg and vanilla with the butter and sugar and mix well
alternate adding all dry ingredients, choc chips and pumpkin to the margarine mixture and mix all together
Drop 1/4 cup dough on lightly greased cookie sheets, shape them in to pumpkins with a stem up top
Bake 20-25 minutes

Friday, October 10, 2014

Halloween/Fall Themed Races: Louisville, Indianapolis, Cincinnati

Holidays can be a hard time to get your fit in. By participating in some themed races around your  parties and the Trick or Treating, you can still get cardio.  Bonus? Your friends and family may join you too!

Here are some Halloween/Fall themed races in Louisville, Indianapolis, Cincinnati area

Louisville:
Oct 12 - OCEA Skeleton 5K Run/Walk
Oct 18 - Four De Lis Series - Fall Trail Run
Oct 18 - Mayor's Fall Hike 
Oct 24 - Run Like Hell 5K 
Oct 26 - Storm Eva Bandman Halloween Cross
Walktober month

Frankfort:
Oct 24 - Black Cat Chase 5K

Indianapolis:
Oct 11 - 5K Run Dead 
Oct 11 - The Great Pumpkin Run
Oct 11 - The Children's Museum Guild's Black Hat Dash
Oct 12 - Haunted Hustle 5K
Oct 18 - Haunted Dash 5K


Cincinnati:
Oct 11 - Running Scared 5K 
Oct 24 - Run Like Hell 5K 


Let me know what others I missed!

fitinlou@gmail.com