Krista's Rock Solid Energy Bar

The FitSugar blog alerted me to a great product - You Bars! Their website lets you design your own custom energy bars and shakes by combining your favorite ingredients. Fun huh?! This is especially exciting for people who have food allergies or other special dietary needs.

Select the "You go through a list and choose your base, nuts/seeds, fruits/berries, sweeteners, seasonings, grains and infusions. Here were my choices:

Krista's Rock Solid Energy Bar
Base: Organic Peanut Butter & YouBar Base
Protein Powders: Whey (Milk) Protein & Soy Protein
Nuts/Seeds: Organic Flaxseeds & Pecans
Fruits/Berries: Sweetened Dried Cranberries
Sweeteners: Organic Clover Honey
Seasonings: Chocolate Chips & Coffee Crystals
Grains: Organic Oat Bran
InFUsions: All-One Vitamin Infusion

After you design your bar then you can click on the "Taste Test" button and the site will tell you if you made a good bar. Here's what the taste test said about my bar:

"By following your taste buds, you have chosen a mouthwatering combination which will also have a pleasing texture! You are a bar expert. For your added piece of mind, remember that your bar is guaranteed delicious. Enjoy!"

I changed a couple of ingredients and I got the same message so I started to think this wasn't custom to the bar, but then I did a completely different bar and I did get a message that recommended I try a different combination of bases to find a better texture.

Even better you can choose the size of your bar (35, 45, or 55 grams) and it will calculate the nutrition label too. My ideal bar would probably have a little more protein and fiber but over all I thought it was pretty good. For the medium (45g) bar my nutrition stats would be:

Calories: 209
Fat Calories: 104
Total Fat: 12g
Sat. Fat: 2g
Trans. Fat: 0g
Cholest.: 1mg
Sodium: 41mg
Total Carb: 18g
Fiber: 3g
Sugars: 14g
Protein: 10g

The medium bars are $2.99 a piece and box of 13 bars is $38.87 plus a $7.99 flat fee for shipping. I would be interested in trying these but I'm not sure if I can cough up $40+ without a taste test first. They do have some pre-made bars... I wonder if you can find them in stores....

What would be in Your Bar?

hoops & yoyo

Have you seen the hilarious Hallmark characters hoops and yoyo?! Sam and I (re)discovered them last week at the Walgreens next to my office while shopping for a birthday card for my mom.

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They are a little pink kitty and green bunny (I don't know which one is hoops and which one is yoyo) and they make the most hilarious audio cards I have ever heard. Seriously. I was laughing so hard in the middle of the store that I was nearly crying. I bought a couple of the cards and brought them home to send to friends. Sam and I listened to one so many times that I'm afraid that the battery will die before said friend receives the card...

I couldn't get enough of hoops and yoyo and then I found their website! They currently have a very very funny audio clip on the front page. It involves the month of February, pirates, and scurvy. The website has lots of fun features including free e-cards, desktop wallpaper, screensavers, printable calendars and they even have a blog!

Talking to cancer patients all day can get pretty stressful/depressing. So now if I need to unwind I just walk over to Walgreens and listen to the cards. Yesterday I found a great one about flushing stress down the toilet. Just like poo.

Blissful Massage @ Glow Skin Spa

Last Friday I finally redeemed my gift certificate for a deep tissue massage at Glow Skin Spa.

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Massage therapy has shown to have extensive health benefits. Not only is massage enjoyable, it can reduce stress and anxiety, improve immunity by increasing lymph flow, and block pain receptors. You can read more about massage here.

Earlier in the week I booked my appointment on the Glow Skin Spa website - I loved this convenient feature (I could do it from my desk at work!). I scheduled a half hour deep tissue massage with Alexandra. I showed up about 15 minutes early for my appointment but I was called in right after I completed my health history.

I asked Alexandra to focus on my lower back, upper butt and hips. All of the swimming, biking and running has left me with a persistent soreness in my glutes and hip. It doesn't bother me too much while I am exercising or sitting, but it is very sensitive to touch (like invisible bruises). Alexandra was truly fantastic! She gave me a great whole body massage and paid special attention to my hips and glutes. Even though I was only scheduled for a half hour I think I probably received more like 40 minutes of work because there were no appointments before or after mine.

After the massage Alexandra told me that not only could she feel the tension in my back/butt but she also noticed that my calves were very tight. She recommended that I spend extra time stretching. Even though I know stretching and flexibility is an important aspect of fitness, I tend to rush through it (if I do it at all) so I can get to the "real" work. I'm going to focus on adding extra stretching to my routine, both before and after my workouts, in an effort to help reduce my butt pain. Sam and I are even considering adding a yoga class to our routine.

How much time do devote to stretching? Do you stretch before or after your workouts?

Delicious Potluck

We were invited to a Weddingbee potluck over the weekend. We had a great time meeting and chatting with so many bees!

I picked one new recipe and one classic to bring to the party. I wanted to bring a vegetarian dish so I would be sure to have plenty to eat. After a bit of searching I came across a wonderful pasta salad recipe by Nava Atlas. It is packed full of filling veggies and whole grain pasta and the beans add an extra kick of protein. It is quick and easy to make and it can be served at room temperature - sounds perfect to me!

Multicolored Pasta Salad for a Crowd

All the yummy ingredients (recipe adapted from here)...

8 to 10 servings

1 pound whole wheat veggie rottini from Hodgson Mill

3 large bunches broccoli (cut into bite-size pieces and florets)

2 large carrots, peeled and sliced on the diagonal
1/3 cup sliced black olives (fresh from the deli is best!)
1 large red bell pepper, diced
One 12-ounce jar marinated artichoke hearts, chopped, with liquid
One 16-ounce can kidney or pink beans, drained and rinsed
2 to 3 scallions, minced
1/4 cup chopped fresh parsley
1/2 cup good-quality vinaigrette (I used Newman's Own Balsamic Vinaigrette)

1 teaspoon dried oregano
Salt and freshly ground black pepper, to taste

I steamed the broccoli and carrots.

Cooked and rinsed the pasta.

Chopped the olives and other fresh ingredients

And mixed it all together. As Rachel Ray would say... Yummo!

In addition to the new healthy recipe, I couldn't resist putting together an oldie but goodie. My mom gave me this recipe to make for a work potluck several years ago and it has always been a great hit!

Coolwhip Cookie Salad

16oz Cool Whip (defrosted)
2 pkg Instant Vanilla Pudding

15oz can Mandarin Oranges (chilled)
8oz can Crushed Pineapple (chilled)
1/2 pkg fudge stripe cookies

Before starting you will want to defrost the Cool Whip in the refrigerator (it usually comes in the freezer) and put the mandarin oranges and the pineapple in the refrigerator to chill. This step isn't critical but it does help keep the consistency of the dish.

First mix the Cool Whip and the vanilla pudding together. Then, add the drained/chilled mandarin oranges and crushed pineapple.

Stir together and chill until ready to serve.


Crush 1/2 a package of fudge stripe cookies (or more) in a Ziploc bag. You will want to mix these in right before you serve (otherwise they get mushy).

As you can imagine this dish is not even remotely healthy, but it certainly is delicious and easy!!

What is your favorite dish to bring to a potluck?

Rock Solid

I think I'm going to put this great quote on my refridgerator (courtsey of FitSugar):

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"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp, or are you going to be strong today?'" —Peter Maher, two-time Olympic marathoner from Canada


How can you read that and still skip your workout?! Nobody wants to be a wimp...

Training Schedule (2/14 - 2/20)

I am a total triathlon virgin. Many athletes will claim to be "triathlon newbies" because they have only run a few races, or only done sprint distance races, or because their bike didn't cost them $5000. Well, I am a true tri-newbie. I've never entered a race and I don't even own a bike (yet!).

Despite the fact that I am a new to triathlons I am still in pretty good shape. I have been working out four to six days a week for the last two years. As a result, I've been having a hard time finding a training schedule to follow. Most of the sprint triathlon schedules are either too short (my race date isn't until July) or they are too simple (swim 200 meters is a workout). So, I'm making up my own as I go. I'll be posting the training summary on a weekly basis and hopefully it can help some readers for tri-training or general fitness. (Plus, I'm always open to suggestions for improvement!)

This was a pretty typical week for me. I try to incorporate at least two swims, two bikes and two runs, as well as strength training. I didn't post the specific strength training moves mostly because I don't call them by the real names (over shoulder arm press thingy is not very helpful to anyone but me). But if anyone is interested just comment below and I would be happy to put something together.

Friday's are rest days. And today is going to be very restful because I'm using my gift certificate to Glow Skin Spa that Sam got me for Christmas. You can't eve imagine how excited I am for a 30 minute heated deep tissue massage. I'm sure I will be glowing!!


Training Schedule (2/14 - 2/20)

Saturday Feb 14th
Weight Lifting: 75 minutes
Stationary Bike (low seat): 30 minutes - 7 miles at resistance 6/8
Treadmill Run: 31 minutes - 3.1 miles at 6.0mph (+ cool down)

Sunday Feb 15th
Swim: 60 minutes - 2500 meters

Monday Feb 16th
Treadmill Run (increasing speed): 30 minutes, increasing at 5minute intervals: 3.5 mph, 5.5 / 6.0 / 6.5 / 7.0 / 6.0

Tuesday Feb 17th
Weight Lifting: 20 minutes
Stationary Bike (high seat): 30 minutes - 7 miles at resistance 6/8

Wednesday Feb 18th
Weight Lifting - 20 minutes
Treadmill Run (increasing incline): 30 minutes, increasing at 5minute intervals: 1.0 / 1.5 / 2.0 / 2.5 / 2.0 / 1.5

Thursday Feb 19th
Stretching: 10 minutes
Easy Elliptical: 30 minutes
Personal Training with Eric: kicked my ass with circuit training, weights and abs for an hour
Swimming (PM): 60 minutes, ~ 2000 meters

Friday, Feb 20th
REST & 30 minute heat deep tissue massage at Glow (Christmas gift from Sam!)


Total: 2/14-2/20
Swim: 120 minutes / 4000 meters
Bike: 60 minutes / 14 miles
Run: 90 minutes / 9 miles

101 in 1001

I was recently inspired to undertake this project after reading Brooke's list on Claremont Road. It sounded like a great way to clearly list and set about achieving my goals. This list also closely relates to the idea behind this blog - Commitment is Liberating. Setting clear and attainable goals with a specific date for completing really does feel liberating. You should try it!

To read more about this project, or look at other people's 101 in 1001, you can visit Day Zero.

The Mission: Complete 101 preset tasks in a period of 1001 days.

The Criteria: Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on my part).

Why 1001 Days? Many people have created lists in the past - frequently simple goals such as New Year's resolutions. The key to beating procrastination is to set a deadline that is realistic. 1001 Days (about 2.75 years) is a better period of time than a year, because it allows you several seasons to complete the tasks, which is better for organising and timing some tasks such as overseas trips or outdoor activities.
Start Date: February 17, 2009
End Date: November 15, 2011
Status Update: 23 of 1010 (Jan 2011)

Food1. Try 10 new recipes with tofu or other strange vegetarian items (2/10 Veggie Pot Pie, Roasted Veggies with Seitan, ...)
2. Shop at farmer’s market at least once a month for four months (4.1.09)
3. Make a cookbook with grandma's cookie recipes
4. Learn to make jam using my mom's recipe
5. Bake a pie (from 100% scratch)
6. No high fructose corn syrup for 2 weeks (Jan 2010)7. Go on a real picnic. Basket, finger foods, blankets & ALL
8. Bake bread (from 100% scratch) (4.1.09)
9. Go apple picking at an orchard
10. Drink 20 new types of beer (8/20)
11. Go vegan for a week
12. Use our fondue pot  (never happening because I donated fondue pot to Goodwill)
13. Take a cooking class with Sam
Financial14. Write a will
15. Write an advance directive
16. Save three month’s income
17. Put $5 in IRA for every completed task and $10 for every uncompleted task
18. Make a Kiva loan (3.11.09)
19. Get a promotion (3.23.09)
20. Have engagement ring insured

Fitness21. Complete a Sprint distance triathlon (5.16.09)
22. Complete an Olympic distance triathlon (MA State Tri 7.26.09)23. Do three unassisted pull-ups
24. Run a half marathon (Grete Great Gallop 10.3.09)25. Complete the Five Boro Bike Tour
26. Climb the rock wall at the gym
27. Hike the tallest mountain in the Adirondacks
28. Write letters to back doctors and physical therapists
29. Try three new classes at the gym (2/3 Spin, Yoga)

Health & Beauty30. Read another book by Dr. Sarno
31. Floss every day for a month
32. Wash my face every night for a month (Summer 2009)
33. Collect a family health history
34. Get highlights for my hair
35. Get a makeup lesson

Technology36. Implement and continue computer back-up (thanks to my FIL for the external hard drive!)
37. Organize & burn all digital photos to disks (no need with the hard drive and Kodak Gallery)
38. Two weeks without Facebook
39. No TV for a week
40. Turn off cell phone for one week

Education41. Buy Rosetta Stone for Spanish
42. Learn conversational Spanish
43. Read two books focused on historical events in USA (2/2)44. Read two books on religion (0/2)
45. Read two books on finance/economics (0/2)
46. Read two biographies (0/2)

Culture
47. See the ballet
48. See a comedy show
49. See the opera
50. See taping of a television show
Sports51. Go to minor league baseball game (5.2.09)
52. Visit three new baseball stadiums (2/3 Oakland, Minnesota)
53. Go to a Twins game in Minnesota (Sept 2010)54. Learn how to play golf
55. Learn how to play tennis

Really See New York
56. Visit the Observation Deck at the Empire State Building (3.8.09)
57. Visit the Museum of Sex
58. Visit Museum of Modern Art
59. See a Broadway musical (3.17.09)
60. Drive in Manhattan from Columbus circle to Union Square (summer 2010)61. Go to service at St. John the Divine
62. Go to mass at St. Patrick’s Cathedral

Travel
63. Visit four new states with Sam (1/4 GA)
64. Visit Eliza in Atlanta (Fall 2010)65. Go backpacking/camping with Sam
66. Visit a brewery (August 2009)67. See a drive-in movie
68. Rent a car in my name (June 2010)69. Visit a New York vineyard
70. Change passport to married name
71. Visit Europe
72. Visit a new Caribbean Island
73. Make a surprise visit to family in Minnesota
74. Take a trip alone
75. Go sailing with Sam

Wedding
76. Frame wedding photos for wall (2.22.09)77. Design & purchase wedding album78. Purchase honeymoon album (2.27.09)
79. Complete wedding scrapbook

Be Social
80. Make plans with a new friend (5.9.09)
81. Do not tell a single lie (no matter how small) for one week (except when talking to constituents at work)
82. Host a wine tasting party
83. Organize a game night with friends

Give Back84. Donate blood three times (3/3)85. Volunteer 20 hours (0/20)
86. Send flowers to a friend for no reason
87. Send 10 'just because' cards (1/10)
88. Write a thank you note to a teacher (K-12)

Be Creative89. Take a picture of a new subject every day for a month (0/31)
90. Learn to knit (again): knit a dish cloth, scarf and blanket (0/3)
91. Write a “This I Believe” feature and submit to NPR
92. Replace photos in three frames, every year (1/9)
Etc.
93. Buy fresh flowers once a month for a year
94. Purchase and carry pepper-spray
95. Watch a meteor shower
96. Send a postcard to PostSecret
97. Start a tradition
98. Kiss in the rain
99. Go on a merry-go-round.
100. Identify 25 things I like about myself
101. Celebrate the completion of this list (with cost in excess of $100)

Welcome!

Welcome to my new blog, Commitment is Liberating! I discovered the world of blogs in 2008 when I stumbled upon Weddingbee. I started blogging as Miss Pinot Noir (now Mrs.) in June 2008. As many of you know, blogging is a little addictive, so I've started a new blog to post about life, goals and anything else that pops up in my life.

For as long as I can remember my overarching life goal has been to graduate from college (it only took me 6 years). Sam proposed shortly before my college graduation and we spent a majority of 2008 planning our wedding. We were married on a beautiful Saturday morning in Napa Valley at Auberge du Soleil.


With a college degree and a new last name I'm starting the next phase of my life. I've always been a goal oriented person and after the wedding I found myself without a goal. I was happy with my relationship, my education, my job, my apartment.... We're not ready to buy a house and were waiting awhile to start our family. What next you ask?!

A triathlon for starters. Sam and I are training for the New Jersey State Triathlon on July 26, 2009. I'll be posting about the training and racing perspective from a true triathlon newbie. But don't worry, I'll post about other things too because triathlons are not my only commitment. I'll always be reading, eating, working and traveling too!