Wednesday, September 17, 2014

Wednesday Deals and Meals 9/17/14 Columbia, MO


Behold, my weekly round-up of rock bottom deals and meals for the week! Click on the store name to view the full ads.

To download a copy of my favorite meal planning printable, click HERE.

Happy Deal Hunting!

Lucky's
Tomatoes 2lbs/$1
Peaches .98/lb
Celery 2/$1

Hyvee's Ad (Conley Rd)
Boneless Skinless Chicken Breast 1.98/lb
Cantaloupe .99/ea
Gala Appes .99/lb
Blueberries (6 oz.) 2/$5
Pork Steaks 2.99/lb
Blackberries 1.48/6 oz.

Aldi
Grapes .79/lb
Cabbage .69/ea

Natural Grocers
Limes 3/$1
Cabbage .89/lb
Mini Sweet Peppers 2.69/carton
Almond Flour 6.99/lb
Caveman Kielbasa 3.99
Cascadian Farms Granola Bars 2.95
Annie's Cheddar Bunnies 2.69/ea
Tuna 2.85/ea
Seventh Generation Dish Liquid 2.79/ea
Thompson Raisins 2.25/lb
Canned Pink Salmon 2.99/ea

Meals

Breakfasts
Smoothies (Froz. fruit, banana, almond butter, coconut milk, coconut yogurt, fresh berries, spinach)
Eggs
Sausage
Veggie Stir-fry

Lunches
Leftovers
Almond Butter Celery Boats with Raisins, Fruit, and Sweet Potato Chips

Snacks
Apple Pie Granola
Raisins
Sweets and Beets Chips
Dark Chocolate
Fresh Fruit

Dinners
(I didn't use all of the meal ingredients from last week, so there are a few repeats)
Wed: Chorizo Stuffed Peppers and Cauliflower Mash
Thurs: Paleo Squash Boats, Steamed Broccoli, and Roasted Chicken Breasts
Fri: Tomato Artichoke Chicken Thighs, and Roasted Broccoli
Sat: Out of Town
Sun: Grilled Pork Steaks, Butternut Squash Fries, and Home-canned Green Beans
Mon: Chicken Avocado Lime Soup and Baked Sweet Potatoes
Tues: Paleo Turkey Stuffed Peppers and Home-canned Green Beans



Wednesday, September 10, 2014

Wednesday Deals and Meals: 9/10/14 Columbia, MO


Behold, my weekly round-up of local sales and our meals for the week! Click on the store name to view the full ad.

To download a copy of my favorite meal planning printable, click HERE.

Happy Deal Hunting!

Lucky's
Peaches .49/lb
Green Onions/Cilantro/Bell Peppers/Cucumbers/Carrots 3lb/$1
Pears .98/lb
Avocados .98/ea
Tomatoes on the Vine .98/lb
Fall Squash 1.48/lb
Fresh Chicken Breast 1.97/lb
SO Delicious Coconut Milk 2.99/ea
Self Grind Almond Butter 6.99/lb
Cocoa Dusted Almonds 5.99/lb

Hyvee's Ad (Conley Rd)
Jicama 1.48/lb
Lara Bars 10/$10
Hyvee Almond/Soy Milk 2/$5.00
Fresh Chicken Leg Quarters $7.90/10lbs
Angel Soft TP 4.99/12 double rolls

Aldi
Broccoli .89/lb
Grape Tomatoes .59/10oz
Cauliflower .79/ea
Deli Mustard .99/ea
Twisted Fruit Ropes 2.49/box
Fruit Squeezes 1.99/box

Natural Grocers
Limes 3/$1
Cabbage .89/lb
Mini Sweet Peppers 2.69/carton
Almond Flour 6.99/lb
Caveman Kielbasa 3.99
Cascadian Farms Granola Bars 2.95
Annie's Cheddar Bunnies 2.69/ea
Tuna 2.85/ea
Seventh Generation Dish Liquid 2.79/ea

Meals

Breakfasts
Smoothies (Froz. fruit, banana, almond butter, coconut milk, coconut yogurt, fresh berries, spinach)
Eggs
Sausage
Veggie Stir-fry
Almond Pancakes*

Lunches
Leftovers

Snacks
Apple Chips
Nuts
Fresh Fruit

Dinners
Chorizo Stuffed Peppers and Steamed Broccoli
Paleo Southwest Meatloaf
Chicken Eggplant Lasagna
Turkey Cabbage and Cauliflower Mash
Paleo Squash Boats (Spinach subbed for Basil, no pine nuts or cheese) and Pan-fried Chicken Breasts
Cilantro Chicken Breasts and Garlic Spinach

*Almond Pancakes 
excerpted from the Gluten Free Almond Flour Cookbook by Elana Amsterdam

2 eggs
1/4 C Agave (or honey)
1 Tbsp Vanilla extract
1/4 C Water
1.5 C Almond Flour
1/2 tsp Sea Salt
1/2 tsp Baking Soda
1 Tbsp Baking Powder
1 Tbsp Grapeseed Oil

In a blender, combine the eggs, agave nectar, vanilla, and water, process on high for about 1 minute, until smooth. Add the almond flour, salt, baking soda, and arrowroot powder, and blend until thoroughly combined.

Heat the oil in a large skillet over medium-low heat. Ladle 1 heaping tablespoon of the batter onto the skillet for each pancake. Cook until small bubbles form on the top of each pancake, when the bubbles begin to open, flip each pancake. When fully cooked, transfer the pancakes to a plate.

Repeat the process with the remaining batter, then serve.

Monday, September 8, 2014

Operation Bike MS: Part Seven (Final)

This post is part of a series documenting my journey toward the 2014 Gateway Getaway Bike MS. Read Part Six HERE.


Swollen, sunburned, bloated, sore, and stiff--these are the physical ramifications of riding 115 miles in one weekend.

Inspired, grateful, blessed, accomplished, and proud--these are the mental rewards of pushing myself so much further than my perceived limitations.

And I'm hooked.

The adrenaline rush of flying through cornfields with 3,000 of my closest biking buddies was well worth any temporary ailment I now suffer---and hearing battle stories of those who have MS and memories told of those who died fighting reminded me that every tiny penny we raised along the way will directly benefit millions.

So--I'm giving myself one year.

One year to raise double the donations and to train for double the distance.

That's right...$1,000 and 150 miles. And if 2014 is any indication of 2015---I'll probably get talked into riding 200 instead. Darn that big brother of mine.... :)

Thank you to everyone who donated, cheered, prayed, and encouraged. Your presence was with all of us as we trekked through the rolling hills of mid-Missouri--and we certainly couldn't have done it without you.

Click HERE to register for the 2015 Bike MS Gateway Getaway!

See you next year in Godfrey, Illinois!


Wednesday, September 3, 2014

Operation Bike MS: Part Six

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Five HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.




Taper week is finally here--and with it shorter rides, glorious rest, and butterflies of anticipation. 

How will I respond to a sea of cyclists on the open road? 

Will my body actually be able to do this? 

Will my gears de-rail properly when climbing a death-trap hill? 

How many expletives will I hurl into the open air if they don't?

Regardless of how I hold up this weekend, it's good to know that my team--and all of the other riders and supporters of Bike MS--are making a huge difference. Not only does our participation raise awareness and financial support for this debilitating disease, but it also serves as a reminder that I am  a tiny component of a much bigger story. What little pain I experience along the way will be such a temporary blip in comparison to the struggle millions of people around the world face each day. 

So, as I ride, I will be meditating on these verses as I pray for myself and others who face all kinds of trials:

"Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds,because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything." James 1:2-4

And then, I'm sure I'll hurl a few more expletives. 

Better out than in, right?? 


And Now for the Training Update

I know you've been holding your breath waiting to read all about it. Really...it's okay to breathe now.

Coach Erin finally let me swim---yay!

She also told me to focus mainly on kicking--boo!

So last Tuesday morning--in the wee dark hours--I was a good little trainee and kicked (and kicked and kicked) until I couldn't kick anymore. When I was finished kicking and my legs were jelly, the sun finally decided to emerge.


Coach's next order was to do flat bike rides. 

Flat rides. 

In Columbia. 

Ha!

After I stopped laughing hysterically, I decided on the Katy trail and Stephen's Lake Park. However, just to GET to the Katy trail, I have to climb what I like to call "hospital hill" on Broadway. Those who live here will understand that one. 

And no, my gears did not de-rail properly and yes. I almost started to roll backward in the middle of the hill. 

But then I nailed the rest of it. 

Take that, hospital hill!

This was a pretty scene from Stephen's--a much tamer ride. 


My rides this week are to be super short--no more than 8 miles each--so on Tuesday I decided to take a new paved trail connecting my complex to a highway east of town, and happened upon these here flood waters. Luckily the water had receded from the trail--but the roaring rush was spectacular. 



I'm heading out tomorrow for my last ride before the Bike MS, and I'm more than a little sad. I've enjoyed training for this event (and previous events) so much that I will need to look for another amazing feat to conquer and a cause to support. 

Nothing beats pushing yourself to limits you never dreamed you'd have the strength to withstand---and I'm convinced I need a little bit of that in my life at all times. It keeps me humble, honest, and absolutely grateful. 

See you at the finish line!


Wednesday Deals and Meals


Here's my weekly round-up of local sales (click the store name for the full flier) and what our meals will be for the week.

Happy Deal Hunting!

Lucky's
Cauliflower $1.48/head
Yellow/Purple Tomatoes 2lbs/$1.00
Blackberries .77/6oz. (limit 6)

Hyvee's Ad (Conley Rd)
Gala Apples .88/lb
Split Chk. Breast .98/lb
Raspberries $1.48/6oz
Applesauce $1.58/24oz
Sugar .99/4lb\
Pears .99/lb

Aldi
Red Grapes .79/lb
Fresh Chicken Thighs .89/lb
Multi-Colored Peppers .99/3-pack
Ground Beef $3.49/lb

Natural Grocers
Organic Yams $1.99/lb
Thompson Raisins $2.25/lb
Cascadian Farms Granola Bars $2.95/box

Meals

Breakfasts
Smoothies
Eggs
Sausage
Veggie Stir-fry

Lunches
Leftovers
Sunbutter/Celery/Raisins
PBJ (for the little one)
Sweet Potato Chips
Fruit

Dinners
Lemon Roasted Chicken and Freezer Veggies (garden stockpile)
Grilled Burgers, Zuchinni, Roasted Cauliflower
Grilled Chicken Thighs (Honey Mustard Ginger Marinade), Brussels Sprout Chips, Roasted Sw. Potatoes
Grilled Salmon, Kale Chips, Grapes
Paleo Stuffed Sweet Potato Sloppy Joe's, Cauliflower Mash

Monday, August 25, 2014

Operation BIke MS: Part Five

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Four HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.



Two days, 60.2 miles, 17 cornfields, 593.2 hills (slight exaggeration...), 2 mattresses, 25 horses, 5 screamed expletives, and 6 deer...though I must admit...three of them were plastic upon further inspection. 

Guess who learned to make collages in Picasa?? :)


But that's enough about me. 

This installment of Operation Bike MS is all about FUEL. 

You know, the stuff you need avoid ending up in a convulsing sobbing pile on the side of the road. 

That's the stuff. 

And since I have recently taken the Paleo plunge, fueling has become a little more difficult. I already needed to avoid my allergens/intolerances (dairy, egg, gluten), but adding Paleo restrictions really complicated things. Try getting a run-of-the-mill protein bar sans rice, oats, and tons of processed sugar. Aint-a-gonna happen. With a little creativity and plenty of stubborn will, I have found tasty foods that kept me hydrated and energetic through to the last pedal push. 

One thing I have learned while training for endurance events is that fueling up for a workout begins the night before. 

And so I give you: 


Admittedly, I turned my nose up at Kombucha at first. Rotten Tea? No thanks. It took three close friends recommending it to me and all but pouring it down my throat for me to give in. You know what? I was pleasantly surprised. Think fruity beer...only it's good for you. I'm not exactly sure why it helps--but I will say I felt much more hydrated and less "hung-over" after my long ride. 

Pickle juice is just a no brainer. Salty goodness. Chug some the night before a high exertion workout and you will be much more likely to stay hydrated--especially in these crazy Midwestern temperatures. Yum!




Though my stomach can handle more than the average Joe, I don't usually have the mental capacity to make a large breakfast for myself at 5am. So...a great (almost) Paleo option is a banana with almond butter and a cup of coffee. Technically coffee is a no-no, but I really need extra caffeine if I'll be working out longer than an hour or so. 

Next up...


I typically stop every 10 miles for a hydration/re-fuel break. My current faves are GoGo Squeez banana applesauce pouches, Larabars, natural fruit strips (found at Aldi), sunflower seeds, dark chocolate squares, GinGins natural ginger candies, Laborade*, and of course, water. 

Here it is all shoved into my fuel belt:


I had to add an extra bottle cage to my bike so I could fit two water bottles, and though it was a trick, I finally found the courage mid-ride to wriggle out the pink one. Score! I filled the blue bottle with water, and the pink with Laborade*. This was just the right amount for my 30-milers, but I would need to figure out how to pack more with me when I ride farther. 



After a grueling ride, my stomach is usually rumbling for something tasty. In recent mornings, I have been enjoying this:


Ingredients:

1 Tbsp. Olive Oil
1 Tbsp. Coconut Oil
1/2 C. Diced Onion
1/2 C. Diced Bell Peppers
4 Button Mushrooms
1/2 Summer or Zuchinni Squash, halved and sliced
1 Clove Garlic, minced
1 Medium Tomato
1 C. Spinach, torn into pieces
1/2 lb. Natural Breakfast Sausage (I like Beeler's)

1. Heat oil in a pan over medium-high heat
2. Add prepared veggies through the squash, throw in some salt and stir. 
3. Once veggies are becoming soft, add tomatoes and garlic, some more salt, and stir. 
4. When the tomatoes have cooked down a little, throw in the spinach. 
5. Saute until wilted, remove from heat. 

In the meantime--fry the sausage in a separate pan...or you can begin with the sausage and add the vegetables to the same pan. In which case, I would recommend cutting down the oil. 

Refueling and recovery doesn't end after the first post-workout meal. I find I have to be prepared with extra snacks all day. When you burn over 1,000 calories, you HAVE to replace them--and then some. With some additional stretching and rest, you should feel as good as new in no time! 

*Laborade

The most pressing challenge for me as a newly reformed Paleo-ite, was finding a sports drink that would do the job but not break all the rules. I used a homemade electrolyte drink during my (40 hour natural) labor with Abby and decided to see if it would work for other endurance endeavors. 

Guess what! 

It did. 

Here's the recipe:

32 oz. Water
1/4 C. Fresh Squeezed Lemon or Lime Juice
1/2 tsp. Salt
1/2 tsp. Honey
1/2 tsp. Calcium Citrate pills, crushed

I mixed the ingredients together in an over-sized mason jar, stored it in the fridge, and carried it with me in one of my water bottles on the bike.

Enjoy!







Thursday, August 21, 2014

Operation Bike MS: Part Four

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Three HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.


Sixteen days left until the big weekend, and I have raised 46% of my fundraising goal! Many thanks to those who have donated--and also to those who are encouraging me through the physical process of training for the ride. I couldn't do it without you, seriously. 

This morning I woke up with a very sore back and shoulders. 

Boo. 

I'm guessing the pain is from poor posture on my bike--or it could be my muscles growing accustomed to the rigors of the road--who knows. The thing about it is, there's no time for whining because I have a goal to reach. No turning back now, I have 46%!

My prescribed workout today was "strength training" so I asked Coach Erin if a date with my Jillian Michaels Kickboxing DVD would suffice. She gave the go, so here was my view this morning as I flapped around like a fool:


The little one was way more excited than me to be kickboxing, that's for sure. 

After Jillian was done torturing me, I did additional weight work for ten minutes--equal to one Curious George. 

I did a few of these:


A few of these:

And this for all of thirty seconds:
                                   
And oddly enough, at the end of those ten minutes, my back didn't hurt anymore. 

Nice!

I'm really looking forward to tomorrow's workout--Yoga.

Mmm...I love me some yoga.  It's a wonderful distraction from the 60 miles I will be logging on the bike this weekend...


Happy Friday everyone!