A very busy weekend means a very big appetite….Slow Cooker Italian Beef…and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson’s tri clinic on Friday.

She got her first experiences of swimming, biking, and running…all in one day.
The temperature topped 91F! Needless to say she was beat by the end of the day.
Unfortunately, her race Saturday morning was canceled do to the weather 🙁

J, Ron (brother-in-law), and I all set to race Sunday morning…more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye’s to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me…I told J if I ever have a bad day I am going to pull them out and read the kind words again.
Monday…
my parents were here and J and I put them to work!
But first…J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper
all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights….Dad wasn’t so lucky
Slow Cooker Italian Beef
another recipe from fellow crossfitter Katie
for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
more color=more nutrients! ps…. all were organic as potatoes are on the “dirty dozen” list for foods with high amounts of fertilizers and pesticides
I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:
1 1/2 cups water
1 1/2 cups beef broth
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 (5 pound) rump roast
Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)….periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!
This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.
Thanks for sharing Katie!
Until next time…
look good, feel good, do good

Cha Cha Cha Chia

I don’t‘ even know where to begin….I am just so excited about this topic I can’t even organize my words for the blog…I feel like my thoughts looks like this…kijnfeuh odmeni!

Ok…deep breath….
It all starting with this book:

A wonderful, can’t put in down, read about a tribe of ultra athletes in Mexico’s Copper Canyon.
These guys and gals run hundreds of miles in sandals and swear by a drink called iskiate to keep them hydrated and fueled.

A quote from the book; gentleman speaking with one of the Tarahumara (tribesman):
“I peered inside. The cup was full of gooey slime that looked like rice pudding without the rice, lots of black-flecked bubbles I was pretty sure were frog eggs in midhatch….. Great I said….what is it.” “Iskiate.”(he said) ……”Months later, I’d learn that iskiate is otherwise known as chia fresca -“chilly chia.” It’s brewed by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seed are they’re packed with omega 3’s, omega 6’s, protein, calcium, iron, zinc, fiber, and antioxidants. If you had to pick just one desert-island food, you couldn’t do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after months on the chia diet you could probably swim home.”

You a believer yet?!? And yes…they are the seeds of the ever popular…
Cha Cha Cha

Dang, if you had only known you should have been eating your Chia pet rather than growing it.

You want to know more about their benefits…just Google it…I mean Bing it (my husband works for Microsoft now) and you’ll find tons of info…just make sure it is from reputable sources.

J and I thought…what the heck lets give it a try so before a 17miler the other weekend I downed my iskiate drink and then pronounced “I am going to run like a Tarahumara!” Sure enough…I felt amazing….sure it was probably placebo affect… but whatever, I’m sold.

One among many benefits to running: Chia seeds are water loving. The seed can soak up ten times its weight in water. When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.

If I didn’t believe in it during that run, two weekends later I had an 18miler. It was a frigid morning….I mean so cold my water bottles on my fuel belt froze. Without water I was unable to hydrate or take my gus (needed something to wash them down). I should have bonked out at 13 but kept on trucking. I am positive it had to have been the iskiate I drank before I took off!

This is the brand J and I buy at HyVee (a little pricey so stoke up when it goes on sale) or check online prices. We now have a chia drink every day.

Chia seeds dry and Chia seeds wet


We like to change it up and sometimes mix them in our fresh squeezed orange/grapefruit juice.
Let me know if you give it a try and what you think!
Until next time…
look good, feel good, do good