Strawberry Daiquiri Protein Smoothie-Vegan and Alcohol Free

This is a sure way to perk up a hot summer afternoon. Easy to make, and reminiscent of vacations in the Caribbean, its a crowd favorite in my household.


Strawberry Daiquiri Protein Smoothie2


1 cup sliced strawberries

1 banana

1 cup sliced pineapple

1 can light coconut milk

1 cup rice milk

1 tbs. Everlast Vegan Vanilla Protein Powder


Blend until smooth!

Use the code RUNNINGYOURBODY at to receive a 15% discount on your product order!

Strawberry Daiquiri Protein Smoothie

Enjoy, and make your day great!





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Indian Turkey Burgers with Cucumber Polenta Sauce

This delicious summer grill meal is a bit of a FODMAP spin-off of Two Moms in the Raw’s Indian Turkey Burgers. It has a unique blend of sweet and spicy seasonings and of course the requisite gluten free, dairy free, low FODMAP recipe that makes it accessible to the food allergy crowd. I included apples this time because I was feeling a little rebellious, however  those who are following the FODMAP very strictly should omit them.


Indian Turkey Burger with Polenta Cucumber sauce



1 lb ground turkey meat

1 apple, diced into small pieces

1 tbs. ground turmeric

1 tbs. minced ginger

1 jalapeno seeded and minced

Zest and juice of 1 lime

1 tsp sea salt

1 tsp black pepper

1/2 tsp. cinnamon

1/2 tsp. cumin

1/4 tsp. coriander

1 tbs. chopped basil

 Cucumber Polenta Sauce

1 cup polenta

1 cup rice milk

Zest and juice of 1 lime

1 tsp. sea salt

1 medium cucumber, diced

Indian turkey burgers with polenta cucumbersauce3


To make the polenta cucumber sauce: add polenta, lime zest and juice, salt, rice milk, and half of the cucumber into a food processor. Mix until consistent and smooth. Pour contents into a small bowl and combine with the remainder of the cucumber. Let the mixture chill in the refrigerator for approximately 15 minutes.

To make the burgers: combine ingredients in a medium sized bowel, mixing thoroughly. It is my recommendation that fingers work best to get this mixture consistent. This mixture forms roughly 8-10 meat patties that are approximately 1 inch thick and 3 inches in diameter. Grill on medium high heat for approximately 4 minutes per side. Serve with the polenta cucumber sauce.

Indian Turkey burgers with polenta cucumbetrsauce1



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July 15th is Amazon Prime Day!

Happy Wednesday Friends! For those who love a good sale, the Amazon Prime day is sure to please. If you are current Amazon Prime member you can shop deep discounts on pretty much any category under the sun. For those who are not privy to the spoiled attributes of Amazon Prime, you can sign up for a free 30 day trial. The beauty of Amazon Prime is free 2-shipping on almost anything. Almost anything! I have been extremely spoiled with 2 day shipping on everything from BJ Novak’s book release to vitamins, matcha green tea, running socks, diapers, and sippy cups.

See for yourself what all the fuss is about, and for those who are already Amazon Prime savvy, check out the sales that they are running, chances are you need something right now: Happy Amazon Prime Day – July 15 – Exclusive Deals for Prime Members – Shop Now

Happy Wednesday!


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Fueled By Fine Wine Half Marathon 2015 Review

What is the proper reward for running a half marathon that gains 900 ft of elevation in the first 5 or so miles and then proceeds to decline said 800 feet all in the last 2 miles of the race? The answer is wine. And not just any wine, but world class pinot noir from Oregon’s Dundee hills wine AVA. Yes, only that wine will due.

fueledbyfinewine15-6 View from Erath Winery

I have done this run 3 out of the past 5 years. I missed a few due to scheduling conflicts in the past few years, but when given the opportunity I go up to my old stomping grounds for this race.  Located approximately 30 minutes from Portland, this is beautiful and charming wine country. As a rule the race falls on 2nd Sunday of July which circumducts my birthday. For my birthday I enjoy a healthy dose of hill climbing and celebratory wine, so this works out beautifully for me.


Prior to running it for the first time in 2011, I read about this race in Runner’s World. It was featured in June, and I was already registered. The writer indicated that this was possibly the hardest half marathon that he had ever done. I callously thought him to be whining, but it turns out that he was right, this is a challenging course, but the views are well worth it. The race course traverses pavement, gravel country roads, silt, and travels directly through the vines of a few choice wineries.

Fueledbyfinewine15-3 UP on dirt

fueled by fine wine15-1 Some pavement

fueledbyfinewine15-5 And through some vinesFueled by fine wine15 Lange The views are why we climb (Lange Winery)

Fueled by fine wine1 Then DOWN. Essentially tuck and roll

The finish line brings you a medal, a commemorative pinot noir wine glass, and approximately 22 of the area’s many wineries all pouring their wines. With race registration comes the opportunity to pay extra for end of race party entry for your friends and family who have come to support you. They receive their own glass and get to enjoy watching you hobble around tasting wine after having wasted your legs on the hills- pure entertainment for all!

Fueled by fine wine Amanda Olson Sweaty and tired, but very very happy

Fueled by fine wine 15-2

Place this run on your bucket list, it is worth the travel. The neighboring towns of Newberg, Dundee, McMinnville, and Tualatin have accomodations ranging from budget friendly, B&B, and beautiful spa inns such as the Allison Inn. This race is a must for wine-loving runners who embrace challenges.

Make your day great!


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Track Tuesday Speedwork: 400’s at 5k Pace

I know that it is Wednesday. But for the sake of continuity I’m still going to call this Track Tuesday, I believe that we can all be flexible with this. This workout utilizes the ever challenging 400 m. distance to push the envelope a bit.


Do a Dynamic Warm-up:

-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)

-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)

-High skipping 20ft. (entire lower leg and abdominal warm up)

-Bottom kick jog

-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)

-Strides: run approximately 50 m building speed up gently from 0-70%, do this 4-5 times

The Workout:

Run 10-14 400m. at 5k race pace. Do a recovery jog of 200m. between each set.

Make your day great!


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Track Tuesday Speed work: Mile Cutdowns

The mile cut-down workout is perfect for longer distance training such as the half-marathon and marathon. Generally speaking, cut-down workouts can be done at any distance, however the mile distance done with repeats allows you to end the workout with a higher overall mileage done faster than usual. The key is to performing each interval  quicker than the previous one.

I’m throwing this one into my training plan this week because I have another half marathon in 2 weeks and though it is a hilly one with 2000+ ft elevation gain, I’d like to put forth a reasonable effort for speed. As a side note, I ran this one on the treadmill because Southern Oregon is in the 100’s all week and I wanted some AC.  This speed workout works fairly well on the treadmill because it requires very little tampering with the speed dials as you will maintain speed for one mile before shifting down and then back up.

Today’s workout goes like this:

Do a dynamic warm-up:

-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)

-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)

-High skipping 20ft. (entire lower leg and abdominal warm up)

-Bottom kick jog

-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)

-Strides: run approximately 50 m building speed up gently from 0-70%

Speed work:

Run 1 mile at 5k race pace +20 seconds, then jog 400m

Run 1 mile at 5k race pace + 15 seconds, then jog 400m

Run 1 mile at 5k race pace +10 seconds, then jog 400m

Run 1 mile at 5k race pace +5 seconds, then jog 400m

Enjoy and make your day great!


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Pacific Crest Weekend Sports Festival 2015: Half Marathon Review

For the second year consecutively my family and I thoroughly enjoyed all that the Pacific Crest Sports Festival has to offer. Last year I reviewed the half marathon here: Pacific Crest Half Marathon. I will re-iterate that this sports festival has everything that an active individual/family could ever ask for. Throughout the 3 day run there is 3 lengths of triathlon available to race, duathlon, scenic bike ride, marathon, half-marathon, 10k, kids fun run… and for those adventurous souls that wish to compete in multiple events there is a very special beast medal to be earned. The half marathon is my speed at this stage in life, and this is a beautiful race. Entrants should be aware that this competition takes place at around 4000 ft. altitude near the base of beautiful Mt. Bachelor, so if you a sea level resident, prepare for lung challenge.

photo1 (7)Mt. Bachelor: Cyclists have a serious climb. Runners enjoyed a semi-flat paved trail.

Pacific Crest Half Marathon1

I don’t usually repeat races. I cherish each one as a unique experience and look forward to creating new memories and concurring new challenges and PR’s through my racing. But this race really offers so much for folks via its location in Sunriver, proximity to Bend, and all around amazing atmosphere. My family loves the area so much that we figured I may as well book the race even though it’s a repeat, and go enjoy our favorite Bend activities.


The course was the same this year, however conditions were entirely different. Last year it snowed the night before the race and race day offered a perfect 55 degree race temperature. This year it was about 73 degrees when the gun went off at 8 am, and 86 degrees by the time I finished. It was near 100 degrees that afternoon. It was hot. Hot racing temperatures lent to more frequent water stops for me. Though stopping at the aid stations frustrates me sometimes I have to remind myself how ugly dehydration can be.

Pacific Crest half marathon2

This race was a bit slower for me than I’m capable of throughout with stomach cramping around mile 7, though I am proud to say that heat and fatigue considered, my last mile was a 6:30 mm, and I finished in the top 20% overall. Sometimes when we don’t get the time we want it helps to look at the positive achievements embedded in the experience.

Pacific Crest half-marathon3

Pacfic Crest Medal 2015

Once again, an artistic medal that is so big that it could double as a coffee cup coaster-love it.

Deer in Bend, OR I took this picture in a semi-residential area in Bend. This gorgeous 6-point per side deer was having lunch 6 feet away from me. This is truly a special place.

Atlas Cider Bend, OR Atlas Cider Brewing in Bend, OR. The microbrew scene is huge in Bend, and they are considerate of the celiacs in the world by sprinkling in a few Cider breweries too. Atlas has pints, growlers, and growlettes on tap.


I truly cannot say enough about how fabulous this race is. It is the perfect destination race if you are looking to unwind with some beautiful rustic scenery and a microbrew beer or apple cider after a hard workout. Add this to your bucket list, stat! And then write back and tell me what your favorite part is, please.

Make your day great,





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