Nut Butter Runner

A Food And Fitness Nut Serving Up A Dose Of Healthy Living

2 notes &

Social Media Cleanse

Oh hello, world! 

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I am back. Yes, I am back after a longer than expected hiatus from the blog. Actually, it was almost a complete 2-week social media cleanse. Unfortunately it was what I needed to catch up on work assignments that I fell behind on, but I am all caught up now! Forgive me?

During my break away, I had time to think about how I want to make the most of my posts. Rather than take week-long breaks, I have realized that blogging 5-days a week is a bit too much to take on at the current moment. So, until I have this whole working full-time and blogging thing down, I will now be posting on MondaysWednesdays, and Fridays. This is just a temporary fix, but I think it will help relieve some of my “to do” list items!

I will also be sharing more of what I eat on a daily basis. This is how I really started my blog, and something that I think is helpful for others that may live out of tupperware like I do! It also holds me accountable in paying attention to how I am fueling my body. Operation: eat a colorful variety of nourishing foods that makes me feel good is in full effect!

So, since I have been gone, here is what I have been up to:

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Eating waffles [recipe].

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Cardinals game with Mr. Nut Butter Runner and a couple friends.

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The St. Louis Zoo.

I also struggled a bit in the running department. Fitting runs in before work has not been happening, and my afternoon running is a huge struggle for me. My calves often tighten up causing excruciating pain. So, this week my goal is to continue listen to my body, but I am hoping that I will be able to get back on the training track.

So, I have my tupperware packed for today and I am ready for a fresh beginning!

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Questions Of The Day

What have you been up to lately?

What is your favorite way to spend your free time?

Filed under social media cleanse zoo cardinals matt mya

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Weekly Workouts VII

Woohoo Friday!

Man oh man you guys, I made it to my 12th day straight at work! I am so looking forward to having this weekend off to do my own agenda! You bet your bottom dollar I am doing a happy dance!

Anyways, on the blogging agenda today…weekly workouts!

Each Friday I share my roundup of fitness from the previous week, and it never fails that it makes me realize just how important taking care of your health truly is. I look at working out as my time for myself; it relaxes me and helps me sort out my thoughts. Endorphins don’t only make me happy, but they also help me kick stress in the booty!

Speaking of stress, next week I will be taking some time off from the blog to deal with a few projects, deadlines, and presentations. I will be back the following week with our normal blogging schedule though!

And now, to last week’s workouts with lots of rest days!

Friday: Rest

Saturday: 10 miles

I ran 10 miles after work. The weather was hot and humid…my legs were heavy and tired…my pace was slow and unsteady…but, I got the miles in! I know my limitations as a runner, and running in the afternoon is certainly one of those. When I am aware of my schedule making me push a run back until the afternoon, I set different goals for myself. It’s simply about getting those miles in. It’s not about time, pace, or anything of that nature…just doing it!

Sunday: Rest

Normally I would have attended my favorite spin class, but since I was at work, I rested for the day.

Monday: 5 miles

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So I rearranged my running schedule practically completely this week. Tuesday began a new rotation at work so I knew I had to be there earlier than usual. Since Monday I didn’t have to be at work as early, I decided to make that my running day. Then, the gym was opening later due to Labor Day, so I decided to hold off on my speed work until Thursday and just do my tempo run outside Monday morning.

Yes, this is why I like to only do a three-day training program!

Tuesday: Rest

Wednesday: 20 minutes bike + 30 minutes weights

I warmed up with 20 minutes on a stationary bike before doing a random mix of weights. It was a good workout since my R.I.P.P.E.D. class got cancelled!

Thursday: 5 x 1200m run

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I did the following on the treadmill:

  • Warmup: half mile jog
  • 5 sets of 3/4 mile sprint + 1/4 mile jog
  • Cool down: half mile jog

This lead to 6 total miles that felt like they flew by on the treadmill!

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I hope you guys have a great week! Keep me updated until I can get back to reading, commenting, emailing, tweeting, etc!

Filed under weekly workouts weekly workouts VII fitness fitness friday run saucony 26 strong marathon training

6 notes &

From The Kitchen To The Table XI

Hello and happy midweek dance party! It’s time for another edition of food prep and eats from the week!

Before we get started I wanted to give you a little bit more background on how my prep came to be. Last week I bragged about my dad and his food prep and he is certainly the person who got me started in batch cooking on Sundays to gear up for the week ahead. For a couple summers I actually worked at his office and we would joke that each day was “groundhog day” because our routine consisted of: 

  • Wake up
  • Gym
  • Work
  • Home
  • Make dinner
  • Pack meals/snacks for next day
  • Repeat

Although we joked about it being monotonous, it is one of the best things that my parents did for me. They started me on a healthy routine and taught me how to prioritize my time. This is pretty much my typical routine to this day, and I could not be more grateful.

Now since I bragged on my dad last week, this week it is time to brag on my hubby!

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Oh yes. Check out all that prepping! He roasted a bunch of vegetables (green beans, carrots, brussel sprouts), baked chicken, made burgers with peppers and onions, baked potato slices with onion and cajun seasonings, and made a batch of quinoa.

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I am so proud!

Now here, is what I prepped last week!

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  • Veggies for snacking (celery and carrots)
  • Roasted veggies (carrots, brussel sprouts, carrots, zucchini, and red onion)
  • Pesto [recipe]
  • Hard boiled eggs [recipe]
  • Shredded chicken [recipe]
  • Lentils
  • Roasted veggie burgers [recipe]
  • Coconut almond date protein muffins [recipe]

And here is how I used it!

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Shredded chicken on a bed of mixed greens with strawberries, almonds, and balsamic vinegar

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Zucchini, onion, and carrot omelet with leftover grain-free NuttZo waffles [recipe]

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Tilapia with roasted sweet potato and brussel sprouts

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Haddock with sautéed spinach, leftover roasted sweet potato, and roasted vegetables

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Shredded chicken on a bed of mixed greens with roasted vegetables and salsa, pear, and almonds

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A can of tuna on a bed of mixed greens with roasted vegetables, a roasted veggie burger, and a grapefruit

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Roasted vegetables with chopped up hard boiled eggs, roasted veggie burger, and almonds

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Stuffed zucchini boats 

I preheated the oven to 400 degrees and prepared a cookie sheet with aluminum foil and nonstick cooking spray. Then, I sliced the zucchini in half and placed each half on the cookie sheet. I also included a chopped red bell pepper, and sweet potato on the same cookie sheet to bake in the oven for 20 minutes, flipping halfway through. Once my veggies were cooked, I combined the pepper and sweet potato with the prepped lentils, a tomato, and an avocado. Finally, I topped my zucchini halves with the mixture!

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Shredded chicken on a bed of sautéed spinach with roasted vegetables, grapefruit, and almonds

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Roasted vegetables with lentil + shredded chicken “nachos”

I followed this recipe, except I used a mix of shredded chicken and the lentils to top my leftover roasted vegetables. It was quite the delicious combo!

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What have you prepped lately?

Filed under from the kitchen to the table XI from the kitchen to the table food prep sunday food prep weekly eats weekly prep and eats

5 notes &

Focusing On The Positive

It’s really no surprise that we get wrapped up in the negativity around us. The news typically consists of the bad, we speak more on what’s not right than what is right, and we get caught up in a tangled mess of pessimistic thoughts.

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I’ve mentioned that my parents have often taught me to look at the positive in every situation. This has certainly helped me get through some pretty tough times. Although I was raised to think this way, I sometimes have to remind myself.

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This weekend was my niece’s baptism. To say that I was heartbroken that I couldn’t make it, is probably an understatement. 

You see, things aren’t always perfect. But, sometimes we have to stop focusing on the have not’s, can not’s, want not’s, and instead, switch our focus on to what we do have.

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So let’s all take a minute to write down five things we are grateful for at this very moment. I’ll go first, but share yours below in the comments! :)

  1. I am grateful for my family, friends, and puppy.
    They support me, understand me, pick me up when I’m down, make me laugh, make me smile, and encourage me when I need a little extra push.
  2. I am grateful for my health.
    I get to workout, run, and do everyday activities of living without pain or injuries. I get to eat healthy, real foods every day and continue bettering myself from the inside out.
  3. I am grateful for my job.
    I may work long hours, but I get to do what I love and I get paid for it. That’s pretty awesome in my book!
  4. I am grateful for the opportunity to work with fabulous companies.
    When I first started this blog, I never thought it would bring me to working with such amazing people, companies, and bring me so many opportunities. I cannot even begin to describe how blessed I am to have the support of NuttZo, Saucony, FitFluential, and Energy Bits. 
  5. I am grateful for my faith.
    For all the things I love (my family, husband, puppy, sunrises/sunsets, the beach, quotes, running, cooking, etc.), I know it is because I was loved first. I was shown love so I know how to love and appreciate the world around me. 

 I am grateful for YOU! Thank you for reading each and every day, commenting, emailing, tweeting, Instagram-liking….it all makes me smile! Your turn! What are you grateful for?

Filed under focus on the positive grateful five things I am grateful for

6 notes &

Coconut Almond Date Protein Muffins

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Coconut Almond Date Protein Muffins
Makes: 12
By: Morganne

Ingredients
3/4 cup Almond Flour
1/4 cup Coconut Flour
1 scoop protein powder (I used SLAP Nutrition Peanut Butter Whey)
2 Tbsp Apple Sauce
3/4 cup Liquid Egg Whites
1/4 cup Almond Milk
1/4 cup Coconut Oil, melted
1/3 cup Dates, chopped
1/4 cup Almonds, chopped
1 tsp Vanilla Extract
1 tsp Baking Powder
Cinnamon, to taste
Nutmeg, to taste

Directions
1. Preheat oven to 400 degrees and spray a muffin tin with nonstick cooking spray.
2. Combine all dry ingredients, then add the liquid ingredients to the bowl. Mix well.
3. Scoop the batter into the prepared muffin tin, then sprinkle a little more cinnamon on top.
4. Bake for 15-18 minutes, until a toothpick comes out clean.

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Filed under coconut almond date protein muffins recipe protein powder snacks

5 notes &

Weekly Workouts VI

Seriously, somebody pinch me…how are we already to Friday!? Holy bananas! This week certainly flew by for me as we are ending our first rotation today so all of our last assignments, projects, and meetings have been pulling me in all sorts of different directions. No complaints here though, that just means I am one week closer to seeing Mr. Nut Butter Runner! :)

Since we’re already closing another week and about to head into the weekend, it’s time to talk about the fitness from this past week!

Friday: Rest

Saturday: 14 mile run

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To say that this run almost beat me would be an understatement. I woke up early to try to beat the heat, but considering we were in a heat advisory, there was really no beating it. At 85 degrees and 85% humidity, I stuck with a slower pace, stopped at mile 9 for water, and proceeded on. It’s so important to listen to your body in this heat and not push yourself too hard!

Sunday: 60 minutes spin

Monday: Upper body & arms

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Kendall and I went to the gym to use their dumbbells and used a mix of light, medium, and heavy weights. We went through the entire circuit completing 12 reps of each exercise, then repeated the circuit at 16 reps, and completed a third set at 20 reps each. 

Here are some links to the exercises:

Tuesday: 10 x 400 m

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I did speed work for a total of 6 miles.

Wednesday: Circuit workout

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I warmed up for 5 minutes with a mix of jumping jacks, jump rope, high knees, and butt kicks. Then I completed each set of workouts two times through before moving on to the next set (each colored group of exercises is one set). I ended my workout with my 300 abs as part of my cool down. 

Thursday: 4 mile run

To round out my week of workouts, I completed four miles on the treadmill yesterday morning.

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Let me know if you give any of those workouts a try!

I hope you have a fabulous weekend and for my U.S. friends with Monday off, enjoy your three day holiday! I’ll catch ya on the flip side!

Filed under weekly workouts fitness friday circuit speed work upper body and arms weekly workouts VI

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Thursday Tea Talk

Hey, hey friends! How are you doing this fine Thursday?

Rather than share a recipe, or my workouts, I wanted to just chat with you today. Let’s just say we’re grabbing our cup of coffee or tea and catching up, shall we?

To be honest, I normally start my day with a glass of water, hot green tea, and maybe a cup of coffee. Always water and tea though. Typically, coffee happens in the afternoon and in the form of iced. How do you start your mornings?

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You guys, residency is no joke. I am up at 4:45 every morning, at work by 6:30 a.m. and I am lucky if I leave the office at 5:00 p.m. Yes, it is hard work, time consuming, and overwhelming. But, I absolutely love it.

Call me crazy, but I leave the doors of my office smiling practically every day. I say "practically" because let’s be real…we all know that not every day is full of rainbows and gumdrops!

Tuesday was one of those days that I was running around and trying to keep up with all my appointments. It was also my day of staffing so I was there from 6:30 a.m. until 9:30 p.m.

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This is also the weekend and holiday that I staff so I am going on day four of twelve straight days. So far so good, but I’ll let you know how things are a week from now! :)

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Saint Louis has some crazy beautiful sunrises and sunsets. I am always in awe. 

I may have already shared this photo on the blog, I know I posted it on Instagram, but it’s always a good reminder!

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I have been really missing Matt, Mya, my parents and my sisters lately. I am so incredibly close with them that it makes it hard to not be able to see them or talk to them everyday. I also know that my Thanksgiving and Christmas holidays will likely be spent without family around, which is starting to sink in. But, this book has certainly kept me positive the past few weeks. 

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I read my Jesus Calling book every morning while I drink my tea, too! It’s my time to reflect and meditate on the day ahead. A beautiful start to the day, I say!

I hope this day brings you all good things! Cheers!

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Questions Of The Day

How do you start your mornings?

Are you a coffee or tea drinker?

What is the best thing that has happened to you recently?

Filed under thursday thoughts and tea thursday tea talk tea coffee keep calm and carry on thoughts

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From The Kitchen To The Table X

Last week was all about eggs, fresh citrus, and fish. I could literally eat these things every single day and be a happy little lady. Actually, I am pretty sure that I did eat these things every day last week. Naturally, I was blissfully unaware of this until I was typing up this post. Fortunately eggs and fish are two power foods that are packed with protein, healthy fats, and a host of nutrients to fuel our bodies properly!

Last weekend I got a few texts from my dad with photos of what he had prepped on Saturday: two soups, four types of pesto, lasagna, and a basil oil.

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And people wonder how I got into food prep…from the original food prep master himself, of course! And yes, I have my dad in my phone as “daddy”, I am a daddy’s little girl through and through!

Although I didn’t spend 4 hours cooking like my dad, I did get a good hour and a half in the kitchen prepping in. Here is what I prepped:

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  • Veggies (washed, peeled, and cut carrots and celery)
  • Salmon cakes [recipe]
  • Creamy tomato basil soup [recipe]
  • Quinoa salad [cucumbers, peppers, tomatoes, celery, and pesto]
  • Baked tofu
  • Quinoa
  • Hard boiled eggs [recipe]
  • Sautéed broccolini 
  • Pesto [recipe below]
  • Muffins [recipe coming soon]

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Scrambled eggs with zucchini, kale, and salsa with half of a grapefruit on the side

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Kale, mushroom, and shredded carrot dunkin’ egg nest, with half of a grapefruit

While I was peeling the carrots during food prep, I just went ahead and peeled an entire carrot, sautéed it in a little olive oil with kale and mushrooms. Then, I used my friend Amy’s recipe to make a “nest” and cracked some fresh black pepper on top. 

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Lemon pesto baked cod with fresh greens, sautéed yellow squash with mashed avocado and half of a grapefruit

To make the pesto I used about 2 cups packed fresh basil with 1 cup packed kale, the zest and juice of one lemon, and enough olive oil to get everything moving. 
For the cod, I preheated the oven to 400 degrees and prepared a cookie sheet with nonstick cooking spray. I sprinkled black pepper on top of the cod, spread pesto on top, a couple of lemon slices, and baked for 12 minutes. 

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Cod with a blueberry balsamic reduction, sweet potato with cinnamon, and sautéed asparagus, pepper, kale, and red onion

I got this idea from my dear friend Lindsay! To make the blueberry balsamic reduction, bring 1/4 cup broth to boil in a sauté pan on medium heat, add 1/4 cup blueberries and 1 Tbsp balsamic vinegar, simmer for 5-10 minutes until thickened. Top fish and enjoy! (This would be a good addition to dessert too!)

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Banana, pear, and frozen blueberries with cinnamon 

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Sautéed broccolini with tomatoes and a “poached” egg with half of a grapefruit

This was my first time attempting to poach an egg. I still have some work to do, but it was super delicious!

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Tuna mixed with spinach, cucumber, peppers, and salsa with almonds and half of a grapefruit

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Quinoa salad with broccolini and salmon cakes

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Layered salad with cucumbers, carrots, celery, spinach, romaine, tuna, and a hard boiled egg with almonds and a clementine

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Tomato basil soup with tofu “croutons”

To make the tofu “croutons”, I used the pre-baked tofu and brushed it with egg whites before dipping in seasonings. I used a mixture of cajun, smoked paprika, black pepper, red pepper flakes, and almond flour. Then I sautéed them on the stove top with a little olive oil to get crispy. I actually had this for dinner a couple nights last week!

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Cajun haddock topped with pear avocado salsa, sautéed zucchini, carrots, and red onion with sriracha and red pepper flakes, and a baked sweet potato

To make the haddock, I mixed together about a tablespoon of apple cider vinegar with cajun, crushed red pepper flakes, and black pepper, drizzled it on both sides of the fish then baked at 400 degrees for 12 minutes. 
For the pear avocado salsa, I chopped up one pear and sautéed it in about 1 tablespoon coconut oil over medium-low heat until slightly softened. Then I cut half of an avocado and mixed the two together in a bowl with a little lemon juice and black pepper.

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In case you are wondering, I get my fish through Sizzlefish. My parents first sent me a package when I moved in, and I have been hooked ever since. I rely on fish for my training runs after having the best personal performance. Since I am nowhere near an ocean, Sizzlefish provides top quality, untreated fish delivered straight to your door. 

Also, I am in no way associated with Sizzlefish, just wanted to share the love! 

Questions Of The Day

What is your favorite way to enjoy fish?

How is your food prepping going?

Filed under weekly eats weekly prep and eats sunday food prep food prep from the kitchen to the table X

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Grain-Free NuttZo Waffles

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If you have been a longtime follower of the blog, then you know that waffles take me back to my days standing on a stool helping my mom put ingredients together in a bowl. Yes, she introduced me to waffles as a child. Yes, she fueled my peanut butter loving tooth, too. Ants on a log were pretty much a staple in our house!  

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So you guys know that my obsession with peanut butter is definitely not stopping soon; I mean, my nickname is the Nut Butter Runner after all! So all things peanut butter is definitely continuing, and we can go ahead and add waffles to the list, too. These waffles certainly made me miss being home with my family, but also warmed my heart knowing that it is a love that we share. 

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Grain-Free NuttZo Waffles
Serves: 4
By: Morganne

Ingredients
2 Tbsp Coconut Flour
1/4 cup + 2 Tbsp Ground Flaxseed
1 scoop protein powder (I used SLAP Nutrition Peanut Butter Whey)
2 Tbsp creamy NuttZo
1/2 cup Egg Whites
1 1/2 cups Almond Milk
1/2 tsp Baking Powder
1/2 tsp Vanilla Extract
Cinnamon and Nutmeg to taste

Directions
1. Preheat waffle iron.
2. In a large bowl, combine all dry ingredients, then all wet ingredients. Mix well.
3. Spray waffle iron with nonstick cooking spray and pour about 1/4 cup of mixture on top. Cook until your desired crispiness.
4. Top with your favorite waffle additions!

*If you don’t have a waffle iron, I think you could certainly make these into pancakes. I would add more almond milk to thin the batter a bit more!

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You can use the code “NBR-15” for 15% off all online NuttZo orders!

I topped mine with melted NuttZo, warm blueberries, and some almonds. I highly recommend the combination!

Questions Of The Day

What are your favorite waffle/pancake toppings?

Filed under waffles grain free nuttzo waffles nuttzo recipe gluten free

2 notes &

Weekend Festivities

Hello and happy Monday! 

As I mentioned on Friday, my original weekend plans to head to Nashville and spend the summer days with Matt and Mya didn’t work out. I was pretty bummed, and am now diligently counting down the (18) days until my family is reunited again. Since plan A didn’t work, I went to plan B: take advantage of the new city!

This past weekend we went to the International Festival that St. Louis had going on Saturday and Sunday. It included booths from countries around the world along the park’s trails. On one side of the park was booths with crafts or other products that were part of the country’s culture. On the other side of the park was a line of tents of the country’s food.

Despite the extreme heat, it was fun to walk around and explore the heritage that was brought to my own backyard. I obviously love traveling, so it definitely sparked a desire to travel again soon!

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I even found Guatemala! I thought it was well represented from my experiences there, too. 

As we rounded the corner to the food, we stumbled upon the “American” food.

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Oh how disappointed I was. Fried Oreos and funnel cakes are certainly not the way I would want to represent my country.

Anyways, Kendall and I spent about an hour at the festival, walking around, and met up with our co-resident Alyson before heading home for the evening.

Sunday Kendall and I walked down to a local coffee shop that we have had our eye on. Something that Kendall has done for awhile is visit local coffee shops, do some work and grab a cup of coffee. Since we had been talking about going since we moved in, we finally made the trip. 

It was an adorable shop that made me feel like I should be in a cabin in the mountains. It was decorated with logs, skis, and snowboards along the walls.

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We grabbed a table by the fireplace, which was of course not lit since it was actually 95 degrees out with 85% humidity all weekend. Coffee shops are definitely a nice way to spend the afternoon.

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Besides our adventures doing St. Louis-y things, we enjoyed the pool. I can’t believe next weekend is Labor Day, which marks the end of the pool season! 

Other highlights of my weekend included FaceTiming both of my sisters, and I even got to see my cute little niece!

Even though plan A weekend plans were a bust, I’d say this weekend was pretty great. 

Cheers to a great week ahead!

Questions Of The Day

Do you have a weekend tradition?

What was the highlight of your weekend?

Filed under weekend festivities international festival st. louis saint louis coffee coffee shop

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