Being a patient, in PJs, and pancakes...

Look what I woke up to this morning on the breakfast table.  Seeing all the vicodin I've been inhaling, Nurse Mom does know best.  She had already left for work and was busy seeing her real patients by the time I woke up.

Senna and Ex-lax. My mom obviously knows her sh*t 

I knew I was feeling better and more like myself when I came downstairs and was slightly pissed that my dad didn't make me coffee. (For the record, he makes the best aeropress coffee.  This man has a system for everything, even his coffee, and you can taste the difference.)  Too bad he had already left to volunteer at the old school he had worked at for years before retiring.  (I forgot that most people actually have a life and have stuff to do on Mondays).  When he returned (and found me on the couch, the same place I was when he left), I expressed my disappointment in his behavior this morning. Being the all-star dad that he is, he promptly made me a cup of his special aeropress coffee.  I know.  So spoiled.

Coffee always tastes better in a ceramic mug. And when someone else makes it for you, yeah?

I realized then how I've become the "patient in pain" to the "pain in the a$$" patient overnight, so I think I'm definitely on the mend.  They are dumping me off at my own apartment tonight because it is more than obvious that I'm better.


I have been going crazy sitting on this couch for 2 days straight.  My workouts have consisted of this:
Warm-up: 20 minutes, get HR slowly up to 60%
5 x 2 minute walk to fridge at 65% max HR and return to couch 
7 x 2 minute walk to kitchen to refill water bottle at 70% max HR and return to couch
50 x 1 minute walk to bathroom (all my readers should know the size of my tiny bladder by now) at 65% max HR
10 x 2 minute walk to upstairs bathroom at 80% max HR (gotta throw some interval training in there somewhere, yeah?)


Repeat the above 3 times.  Cooldown 15 minutes until HR is 50% max or below.


The caffeine made me feel ambitious, and with my recent obsession with coconut flour I decided to actually DO something and make some low-carb, gluten-free coconut flour pancakes!


Ingredients:
- 4 eggs, room temperature
- 1 cup milk (raw cow's or coconut milk work best)
- 2 teaspoons vanilla extract
- 1 Tb. honey
- 1/2 c. coconut flour
- 1 tsp. baking soda
- 1/2 tsp. sea salt
- coconut oil or butter for frying (or non-stick cooking spray)

The huge bottle on the left is honey. Obviously, there is more than enough sweetness in this household.  Forget the tiny honey bear containers!

Directions:


1.  Preheat griddle over medium-low heat.  In a small bowl, beat eggs until frothy.  Mix in milk, vanilla, and honey.

2.  In a medium-sized bowl, combine dry ingredients and whisk together. 

3.  Stir wet mixture into dry mixture until coconut flour is incorporated.

4.  Grease pan with butter or coconut oil.  Ladle a few tablespoons of batter into the pan for each pancake. (Note: The batter is thick, try not to freak out.)  Spread it out slightly with the back of a spoon.  The pancakes should be 2-3 inches in diameter.  


5.  Cook for a few minutes on each side, until small bubbles form.  Flip and cook an additional 2-3 minutes.

6.  Serve hot with butter, coconut oil, honey, syrup or fruit.  Enjoy!

I topped mine with organic blueberries and pure maple syrup

Growing up, my dad would always make pancakes for my sister and me on the weekends.  We played a game where we had to guess what "secret" ingredient he had added to the batter.  One week it would be bananas, another week it would be almond extract...


This time the tables were turned and he got to guess what heck his dietitian daughter put in these pancakes...But he loved them, said they were fluffy (yeah!) and filling (from the protein and fiber).  This is the same man who will pound down 3 cups of white rice at one sitting and go back for seconds, so I think we may be making some headway around here!

Dad chose peanut butter as his topping of choice and still enjoyed them as much as I did!

These are best eaten with loved ones, in your pajamas, as I demonstrated today.

I do TRIs, not TBIs...

(TBI stands for Traumatic Brain Injury, for all my non-medical friends).  The vicodin-induced sleep coma has worn off, so I'm lucid enough to blog.  I'm currently at my folk's place and enjoying being able to sleep in and eat home-cooked meals on the couch (is this what normal people do on Sundays?), free wound care/dressing changes, and hanging out with the newest addition of the Kanzaki family, a rescue chowchow/German shepherd mix named Mako. 


Cyclists have a saying, "It's not if you will go down, it's when you will go down."  The Law of Attraction has once again proved itself to be true, since at the beginning of the ride I was thinking to myself, "Hmm. I haven't crashed yet on this bike yet...I wonder when that time will come?"


Well, the time came.


It was the first time that fire trucks and an ambulance showed up on my behalf, the first time I rode inside of an ambulance with the sirens blaring, and my first major crash.

Small veins = nightmare

Just in time for sleeveless shirts and dresses! Impeccable timing, I know.

I have a lot to be thankful for:
-Helpful riders who called 911 when I passed out and waited with my bike until my parents arrived at the scene
-Nothing broken...no broken shoulder, collarbone, scapula... (tuck 'n roll is my new motto)
-The bike is overall ok (it went to bike ER too...aka Sports Basement WC)
-Head/neck/chest xrays are all clear and normal
-I wasn't wearing my new FOMO kit or Betty Designs kit...so I didn't cry as hard when the paramedics were cutting off my trishorts with scissors
-Pain meds, pain meds, pain meds.  Did I mention pain meds?
-My mom is a nurse.  Clearly the right choice of profession as far as I'm concerned.
-The helmet cracked in two places, not my skull
-Health insurance. (I already found out they would cover my ambulance, and out-of-network hospital bills just because John Muir was the closest head trauma hospital around). 


It could have been much worse.  God protected my body and surrounded me with the right people at the right time.  I am very lucky to have parents who will drop everything, navigate with sketchy directions to a remote location, rescue my bike, rush to ER, and house me comfortably. (My mom keeps asking if she can make me something to eat, and just told the dog to answer my call light and empty my commode- no joke).


We encounter risk everyday.  Sure, some activities are more risky, but I believe it's important to continue doing what you love (with safety first always) and not allow fear (or other people's opinions) to cloud your judgement.  I would rather die doing a more "risky" activity that I loved instead of playing it safe and knitting on the couch because it was deemed "safer."

"Go ask mom what time dinner is again?"

But for now, the couch suites me just fine as I recover.  And I'm really digging my therapy dog.

Couch. Check. Computer. Check. Canine. Check.

The Three M's of Memorial Day Weekend

People say bad things happen in threes.  But for all of us optimists, good things happen in threes.  I've always loved the number 3, so it's no surprise that triathlon and 3-day weekends rank high on my 'most favorite things' list.  And so this post title follows suit...


Maid of honor duties
The word "duties" sounds so formal.  In reality, I'm just her sidekick, listening ear, and Pinterest go-to gal.  We're pretty similar, so I'm always in agreement with her (like duh, the photography budget should be one of the biggest expenses, and of course the groom doesn't understand this and wants his friends to take pics for free!).  She's not at all a Bridezilla, so even wedding dress shopping was a piece of cake (speaking of which, why does it cost $1.50 per person to cut a freakin' piece of cake?).


Kimi is ultra-efficient on the bike, so thankfully it translated to wedding dress shopping.  First bridal salon appointment = final wedding dress purchase.  Boom.

Wait 'til you see how stunning she'll look in this dress!  Men around the world are mourning.

This was a "lighting test" shot. If I kept up this kind of behavior, I'd be demoted from MOH to Guestbook Attendant in under ten seconds.  I am aware.

Manicures
This outing was the 2nd time we've seen each other in "normal" clothes and not clad in spandex.  We barely recognized each other at first with our hair curled and sporting full faces of makeup.  We smelled like perfume instead of chamois (!), so I maximized this opportunity and suggested mani/pedis.  


Kimi opted for the pedi, since she said her mani would get mucked up from all the stuff she does at work.  I didn't want to cause a 5 alarm fire with my "running toes" (I'll leave it at that), so I opted for the mani.

Getting her pedicure while simultaneously researching bridal accessories via iPhone.
I heart my Type A friends.

Is it just me, or does it seem like everytime the manicurist breaks out speaking Vietnamese I always feel like she's talking sh*t about me and my crappy-looking nails?  It almost makes me want to get the Rosetta Stone in Vietnamese, just so I know for sure.  I think I have issues.  Clearly.

I can't decide which is hotter- my manicure or the bike glove/Garmin watch tan line.

Speaking of hot, I can't handle spicy at all.  Spicy novels, yes.  A spicy love life?  Yes, please.  Spicy foods?  Not so much. 


At lunch, I ordered a sampler of ahi poke, bay scallop ceviche and shrimp ceviche.  I think the bay scallop one was potentially prepared on the same cutting board as some jalapeno peppers, so my mouth was on fire after one bite.  Kimi rated it as a 1.6 "spicy" on a scale of 1 to 10, with 10 being "very spicy."  I think the spiciest I can do now are Hot Tamales, and that's pushing it.  I would be such a disappointment if I were Mexican or Indian.

The "spicy" scallop ceviche in the middle.  :(

I made my way up to Alameda, and the rest of the night went something like this...

The rest of the night's pics are NSFW

Which resulted in a "Dana detox ride," this morning.  This meant that Dana rode at a snail's pace and let me sit behind her wheel on the windy sections, and didn't laugh when I wanted to turn around early or stop to "refuel."  Who "refuels" at mile 13?  Oh, that would be me.  And who prays for the road to be closed because she feels like crap?  Oh, that would be me too.  And who is stupid enough to do her first-ever crossfit-esque workout for an hour before her detox ride, so she is even more smashed before she starts riding?  You have only one guess.

We went with our blue kits today.  Cuz we be cool like that.

Dana is a keeper.  

Dana actually listens to my mindless chatter and remembers my inside jokes,
so when she sees things like this, she stops and finds it funny too!

She even buys me cool gifts that I LOVE. 

Miles
I have been a bit of a volume monster lately.  After joining FoMo, I've been training like a mofo! I won't bore you by rattling off stats (this isn't my Training Peaks log), but this week has been filled with MILES.  Glorious miles of swimbikerun.  There have been hard, hammering miles (Carquinez bridge ride), plenty of sandbagger miles (who me? Pull at the front?  Even for 10 seconds before I blow up?), fast swimming miles, slow 'spin-it-out' detox miles (ahem, like today), and post-work trail running miles where I pleasantly surprised myself with a quicker pace than usual. 


This 3-day weekend was just a reminder of all the good things in my life, and appreciating more fully my freedom in life and in love.  I'm cherishing the gift of old buddies and an old but incredibly loved road bike, all while welcoming in new friends, new riding routes, and new tan lines.  There's nothing but smiles in this corner of the world.  And since it is Memorial Day, I'll take this time to officially welcome summer!

I'm Cuckoo for Coconut Flour

Just like Jessica Simpson can never have enough shoes, it seems like as endurance athletes, we can never stuff enough carbs into our mouths.


But once in awhile, a girl's gotta have some protein, fiber, and omega-3/6 fatty acids.  In our multi-tasking society where you can find everything from 3-in-1 hairspray to 3-in-1 nail polish, it's pretty cool to have a 3-in-1 food product that contains protein, fiber and omega-3/6 fats.  And low-calorie, low-carb and gluten-free?  Yes, please!  (Now I finally got the attention of all you Crossfit geeks on the Paleo diet)

A dieter's paradise, complete with the palm tree in the background

Better stats than Lebron James

I recently stumbled upon a recipe for Coconut Flour Porridge.  Similar to Showtime rotisserie's concept of "set it and forget it," you only take 1 minute to mix the ingredients (coconut flour, chia seeds, your sweetener of choice, water or milk) in a mason jar, place it in the refrigerator either for an hour or overnight, and let it do its magic.


The chia seeds absorb the liquid (they can hold 9-12 times their weight in water) and this is what forms the porridge consistency.  As a complete protein containing high amounts of omega-3s, I could write paragraphs upon paragraphs about their benefits, but that's what google is for. 

Those ancient Mayans and Aztecs were really on to something, eh?

I eat oatmeal with flaxseed and a scoop of BiPro protein powder pretty religiously for my brekky throughout the year, so once in awhile, it's nice to change things up for spring.  Kinda like hair highlights.


Here's the recipe for Coconut Flour/Chia Seed Porridge:
-2 Tb. coconut flour
-2 Tbs. chia seeds (I used whole seeds)
-1 c. water
-sweetener of choice (honey, Stevia, Splenda, Truvia, agave, maple syrup, etc etc)


1. Mix all the ingredients together in a mason jar or other container

2. Place in the refrigerator for at least an hour, which allows it to expand and congeal

Just like I'm sure Angelina Jolie looks waaay hotter in person, this porridge photo doesn't do it justice!

3. Feel free to add additional milk/liquids to the porridge until you reach your desired consistency (I used almond milk). 
4. Add cinnamon, fruit, chocolate pieces, nuts, or any other 37 pieces of flair


There are tons of recipes using coconut flour, and one includes coconut flour pancakes, which I'll be making soon and using my harshest critics for taste-testers (my family, duh).  When my parents first got married, my mom made spaghetti.  After filling his plate with pasta, my dad asked where the rice was.  So obviously, not only do I have an awesome dad, I also have a carb-fanatic on my hands and an I'm-betting-you're-prediabetic-if-I-saw-your-labs case study.  I'm curious to see how the coconut flour pancakes will hold up to his standards.  

Ironman Florida: Dad carbo-loading at the pancake breakfast on my behalf 

In other news, after a 7-hour solid training day on Monday, I had an hour session of ART (active release technique) with this man, thanks to Amber's referral.  He confirmed that I "no longer walked like a man" after working on me.  It's good to know that I'm finally embracing my femininity.

Monte, from Kinetic Chain Sport

In Da Club(s)

A few weeks ago, I officially joined the Master's swim team.  And by "official," that means that I paid money and got a flimsy card in the mail.  But now I can swim in their meets and open water events!

Club Hot Tub.  I know. You can hold your laughter for later.

For the past year and a half, I would scurry out from the locker room and pass the main pool where the Master's swimming practices would take place.  Sometimes the coach Tom would call out to me to join, and I would feel so bad/sad/embarrassed/scared.  My priorities were different last year; I had an awesome Ironman coach and I knew that doing my scheduled workouts from him would benefit me the most.  Plus, the thought of swimming with other people made me slightly nervous...it had been YEARS since I've had to circle swim and do a decent flipturn off the wall as to not the kick the swimmer on my toes right in the face.  And the intervals and pace clocks with your whole lane counting on you not to screw it up seemed too overwhelming after work.  I just wanted to chill and do my own workout, and if I messed up the interval, no one else suffered.  So I would keep walking to the saline pool.  And swim alone.  Day after day after day. (is this making you depressed yet?)


So this year, I decided to take a small step out of my comfort zone and join Master's.  The other night, I got stuck being the lane leader, which was a total sh*tshow.  There is one lane faster with fast guys, and I just so happened to be a tad faster than the people in my lane.  So Coach Tom designated me as the Loser Lane Leader.  The majority of the night went something like this- "We do the 150 on what? Is THIS the pull set, or is it the next one?  Oh CRAP! We were supposed to leave on the 15!! Oh wait, maybe on the 20? Or was it the 15? Was it the 15, guys?"  (I was always met with shrugs and red rosy cheeks from the lack of oxygen).  The sets were so insanely fast (I think I made them even faster because I couldn't remember when the interval was, so I just ended up starting them earlier) that I couldn't even catch my breath or think for that matter in between sets, and I just ended up confusing myself even more.  At one point, I was laughing underwater because I had mucked it up, was so anaerobic, and had 2 other swimmers unknowingly following behind me.  I kept profusely apologizing to my lane mates and everyone was super nice.  But they still made me lead the rest of the night.  Total comedy.  So, the lesson is- your worst fears can come true, but when you can laugh about it at the end of the day (or underwater, for that matter), it's all good. 


Recently, my Ironman Coaches Marv and Jo wrote another gem of a post. which pretty much sums up my last week.  Small adventures can be the start of something huge.  My small adventure of swimming with Master's allowed me to meet Dana.  I noticed her Ironman bag in the locker, and noticed HER.  She just looked like a triathlete. (I know, I can sniff 'em out pretty well).  We chatted about important stuff (Ironman, duh), rattled off our recent race splits, and after confirming that we both were not in the same age group, we became friends. :)

Hellooo Stud Dana!

If I could describe Dana in one word, it would be VIBRANT.  She is like pure sunshine embodied in a person.  If ever I decided to run a 50 miler, I would want Dana running beside me at mile 40.  She exudes positive energy and just makes you excited about stuff.  She could probably talk about biochemical pathways, and at the end of the conversation, I would want to pursue a degree in biochemistry.  With her encouragement, I promised to "check out the website for Forward Motion," and after seeing her the next day on Saturday, I agreed to check out the Sunday bike ride with the group, knowing that she would be there.  The rest, as they say, is history.

Officially registered on Tuesday, picked up my kit on Wednesday!

Dana joined me for the "bike" part of my triple swimbikerun day!

Don't let looks be deceiving; she looks so nice and innocent, but once she's in the saddle, she's a turbo cyclist in her crazy-aggressive aero position.  We had a blast.  Dana brought her friend Mandie along (she's training for IMAZ), and Mandie ended up joining me for part of my tempo run afterwards.  

Proof that picture-taking is an art.  Because some people still can't get it right.  Mandie is the one on the left.
(and this is what the world looks like to me without contacts.  So jealous of all you guys who got Lasik!)

So this is confirmation that "small" adventures can be the start of something huge.  And I can't wait to see what that "huge" will ultimately be- but I know you can never go wrong by living your dream and sharing your passion.

On my wall as a daily reminder.

Feed Zone Cookbook (Fast and Flavorful Food for Athletes): by Dr. Allen Lim and Biju Thomas

As promised, here is the book review... 
(Do cookbooks even count for book reviews?  These days don't allow much time for reading real books- only true priority reading like US Weekly.  Heck, I'm still on page 3 of The Hunger Games and I already saw the movie.)  

Anyways, there was a lot of hype surrounding this cookbook from triathletes and cyclists around the world.  From the beginning, I was intrigued by Dr. Lim's views on utilizing sodium citrate in his sports drinks versus sodium chloride (a common ingredient in many sports drinks).  He hypothesized that the citrate byproduct could be utilized back into the Kreb's cycle for energy, instead of building up as chloride and contributing to "gut rot."  It sounds complicated and scientific, and he's Asian for goodness' sake, so I'll take his word on this one.


I was drawn to this cookbook because it utilized simple ingredients for time-crunched athletes, and had been tested on the cyclists of the Tour de France.  Pro cyclists would secretly fill their bottles with Dr. Lim's "secret drink mix" instead of their sponsors' sports drinks since it worked better, and Skratch Labs was born.  Dr. Lim teamed up with chef Biju Thomas to create real food recipes to feed the cyclists, and The Feed Zone Cookbook is a result of this.  The 160 recipes are unique in the sense that they have an Asian and Indian twist to them and complement each other well. [I'm deliberately biting my tongue from saying anything else about other Asian/Indian fusions that didn't quite work out.]


I decided to test out Dr. Allen Lim's famous rice cakes- the chicken apple sausage version that Levi Leipheimer loves (the original rice cakes have bacon which Levi and I are not too fond of).

The ingredients are simple:

Calrose rice works best- it's sticky.
I know all you diabetics are gasping, but white rice = no GI distress

Scramble yo eggs yo, yolks and all.
 I know all you cardiac peeps are gasping, but choline is your friend!

Chicken apple sausage, cooked with brown sugar and soy sauce.
For all your non-Asians, brown sugar + soy sauce = teriyaki flavor.

After cooking the chicken apple sausage with brown sugar/soy sauce and scrambling the eggs, mix them together with the rice.

Press the mixture firmly into a rectangular pan and let it cool for around 20 minutes.

Afterwards, cut the rice into rectangles and wrap with foil-lined parchment paper, or Martha Wrap.

I am aware that these are different sizes-
the top 2 are 'boy servings' and the bottom one is a 'girl serving.'

These fit nicely into the back pockets of jerseys, and are ready-to-eat.  

Or you can make your fellow rider hold all of your rice cakes, saving precious cargo space
in your jersey pockets for essentials like shimmery lip gloss and a Starbuck's card

For those inquiring about the food safety component, the authors write that the rice cakes are prepared normally at 7am, wrapped and left unrefrigerated in the van, and the cyclists eat them anywhere from 12pm-5pm without having food safety issues.  Also, you can store extras in the refrigerator for up to 3 days.

These rice cakes were a nice change from the sugary gels and gummies, and my tastebuds and stomach were happy during my long bike ride.  I actually looked forward to eating “real food” to fuel my muscles while riding and did not have any G.I. issues.  Next time, I will probably use snack-size sandwich bags instead of aluminum foil, to make it easier to unwrap with one hand while riding.

I also just made a batch of Biju's oatmeal muesli and love it.  These recipes are so easy that you can prepare them, blog, Facebook, listen to music, text message, and pack your bags for your upcoming workout, all at the same time.  

Packing up my new Lululemon bag for my run after work tomorrow with Wendy!

The authors know that we are all time-crunched and hungry, and need good fuel fast.  So two enthusiastic thumbs up from this corner, with sticky calrose rice on each!

Like Mother, Like Daughter

I reserved all of next Saturday for my mom- to be spent however she wanted to spend it, and by doing whatever she wanted to do.  I figured that if she had spent more than 1/2 of her life reserving everyday to help me spend my time how I wanted to spend it, and by helping me accomplish the things that I had set out to do (via driving me there, supporting me and paying for lessons), I could give her one day. ;) Initially, she wanted to go to Half Moon Bay but also had mentioned that "hanging out in Walnut Creek or in Danville" would be fun. (I'm envisioning walks near the water, browsing Main Street storefronts, over-priced fancy meals, etc etc)

My dad filled up the air in my sister's mountain bike and my mom rode around the cul-de-sac last week.  The woman is on a roll now.  I called her today to discuss the plans for next weekend, and she told me all she wanted to do was to ride her bike on Ironhorse trail, since it's flat and newbie-friendly.  Then she proceeded to tell me that she wanted to check out my fancy-schmancy gym.  I kept asking, "Are you sure you want to do this?!?  This is how you want to spend your Saturday?"  Partly because I am in such disbelief, and also because (hello!) this is how I love to spend my weekends too...moving my body and enjoying the sunshine.  It was like talking to an older version of myself...kinda weird.

The awesome saline pool I can't wait for her to swim in!

Growing up, my mom would drive my sister and me on special occasions to a "nicer" pool in Pleasanton (Dolores Aquatic Swim Center).  This was a real treat because we would always swim at the same pool (CVHS) in our hometown, so driving farther to a bigger pool that had an actual separate diving pool and a real snack bar on premise was like going to Disneyland (for swimmers).  I remember eating licorice on the grass with my sister as we'd watch my mom during "adult swim" gracefully swim laps back and forth.  Those coveted 10 minutes where she wasn't interrupted by kids swimming straight into her or splashing around must have gone by so quickly before all the kids jumped back in the water.

So now, the tables are turned, and I can't wait to show her my saline pool and allow her to fall in love with the water again. She instilled in me a love for swimming as a child, and I am so very grateful!

Hello, twinsies!

So, our itinerary (albeit rough) for next Saturday:

-beginner yoga 10:30-11:30am (totally her idea too, I swear)

-check out the saline swimming pool and lap swim 11:45-12:30pm?

-go back to my place, get the bikes and ride on Ironhorse to a fun outside lunch destination where we can have our bikes close by near our tables (any suggestions for places in Danville/off the Ironhorse?)

This is semi-hilarious and semi-unbelievable.  At this rate, I should just register us for a Mother's Day 5K.