Recipe: Pumpkin Coconut Flour Pancakes + FLYbyNight Ride

It's no secret I've been on a pumpkin kick lately.  Two things added to my pumpkin repertoire:

1. Paleo OMG's Pumpkin Cream Chicken Casserole - pretty pumpkiny but isn't super flavorful.  I would probably double all the spices next time and maybe add something green like spinach or kale.
2. Pumpkin coconut pancakes!

I woke up this morning with time on my hands and decided to tackle pancakes.  For some reason I NEVER have luck with pancakes (I think I'm too impatient to wait to flip them), but I decided to experiment this morning with paleo inspired panckes.  I did some google searching for "coconut flour pancakes" and got the jist of what I needed and then came up with a recipe on my own based on what I had.

The recipe makes 4 decent sized pancakes and if you were sharing these and had a side of bacon it would be a good breakfast for two...I ate them all myself :)

Slathered in sunflower seed butter, shredded coconut and a drizzle of agave!

Pumpkin Coconut Flour Pancakes

Ingredients:
1/4 cup coconut flour
1/2 cup pureed pumpkin
1/4 coconut spread (oil or butter work too)
1/4 - 1/2 coconut milk
1 tsp pumpkin pie spice
1 tsp vanilla extract
1/2 tsp baking soda
2 eggs
toppings - optional but highly recommended - sunflower seed butter, shredded coconut, drizzle of agave syrup

Directions:
1. Combine everything starting with 1/4 cup of coconut milk and mix.  Add coconut milk until it gets to desired pancake consistency.
2. Heat coconut oil in a large saute pan over medium heat
3. Add large dollop (I used 1/3 cup) to heated oil
4. WAIT...be patient...my pancakes took almost 4 minutes before flipping
5. FLIP and cook on other side for 2-3 minutes or until done
6. Top with whatever your little heart desires and you should probably serve it with bacon which I didn't have :( :(

Yummy! I made successful pancakes and it wasn't that scary, maybe I'll try this again sometime.

This stuff is GOOD!

In other news Flywheel Seattle is having a special "Flybynight" ride on Tuesday, October 30 at 7pm.  My regular flygirls (Sarah and Stacie) are trying to spread the Flywheel love and encouraging everyone to come out and try it, your first ride is free.  You can sign up here and then reserve THIS class once reservations open up (hopefully very very soon!)

Holy Hill Sprints Treadmill Workout

Firstly, let me apologize for lack of posting and real content lately on this blog.  I’m not really sure where I’m going with it right now since I’m not running much or training for anything but I’m working on it! I really do love to blog and hear from all my readers so I want to continue this journey…just stick with me while I work out my blog “stuff”.

With that in mind, moving on to a killer treadmill workout I did yesterday.  So, remember how I’m actually attempting to run like twice a week in preparation for the Mustache Dash 5K coming up in November?   I decided to make good on my claims to do one interval/sprinting type workout a week and found this killer workout from Blonde Ponytail that I pinned way back when and just “re-discovered” this week.   I should probably just do every single workout she recommends because then I might look like her…right?

She always looks so strong! source

I struggled all day with finding any motivation to run and even sat on my couch after work for almost an hour before literally jumping up, putting on my running clothes and going to my teeny tiny condo gym to bust out this workout. I knew if I thought about driving to my gym I would just talk myself out of it.  I didn’t follow Blonde Ponytail’s workout exactly because 1) I didn’t have enough time for 6 miles and 2) I’m not as speedy as she is J.

My workout looked like this:

• 1 mile warmup at 6.0 mph
• 8 – 20 second tabata sprints at a 4.5 incline and 7.5 mph (each sprint is followed by 10 seconds rest on the side of the treadmill)
• .5 mile recovery at 6.0 mph
• 6 – 20 second tabata sprints at 4.5 incline and 7.5 mph
• .5 mile recovery at 6.0 mph
• 4 – 20 second tabata sprints at 4.5 inclined and 8.0 mph
• .25 mile recovery at 6.0 mph
• 2 – 20 second tabata sprints at 4.5 incline and 8.0 mph
• .25 mile recovery at 6.0 mph

The whole run ended up covering about 4 miles and taking a little under 40 minutes.  I used the heart rate monitor on the treadmill and man my heart rate just went up and up and up the entire time, it was awesome!  When you first start the hill sprints you think “this isn’t that bad” but by the 2^nd or 3^rd sprint in the series your legs are burning and you find yourself really pushing to make it up that 20 second hill.

My legs were trembling for a few hours after...a sure sign of a good workout!

Needless to say I feel more than prepared to tabata sprint up the one hill in the Mustache Dash now J.

Speaking of using things on Pinterest I made this soba noodle bowl earlier this week and have been eating it all week since...delicious and vegan.  It took a bit of time and a lot of pots and pans to prepare but it was worth having lunch and dinner available in the fridge for the rest of the week.

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I used green lentils because they were cheaper and orange cauliflower since it was fun looking and the same price as the regular stuff...yumm!

Question: Do you use Pinterest and actually make or do things from it?

Three Things Thursday - Pumpkin Mania

Yeah yeah yeah I know every other blogger and person in the world is obsessed with pumpkin right now and I am more than happy to be right there with them.  It's funny how you can actually buy canned pumpkin all year round in most grocery stores but I seem to forget about it until the fall.

There are literally thousands of things you can make with pumpkin but here are three that I've made recently and loved!

1. Crockpot Turkey White Bean Pumpkin Chili from Skinny Taste - I first made this for my parents when I was home for the weekend and they loved it.  The pumpkin flavor isn't too strong but it makes the chili really creamy tasting which I loved.  Plus, it's super super simple to make.  I only used a 1lb package of turkey meat to cut down on the cost a bit and it was more than enough.  I made it again at the beginning of this week and have been eating it all week long!  It tastes even better the next day.

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2. Pumpkin Spiced Coconut Macaroons from The Urban Poser - I made this pretty much as is but subbed agave for the honey and used a little less of it.  I think you could actually get away with no added sweetener if you wanted since the coconut and chocolate chips add some sweetness.

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3. Pumpkin Spiced Smoothie from Carrot 'n' Cake - At the bottom of the post is this delicious smoothie and although cold weather doesn't really scream smoothie to me this was an amazing treat after a really hard gym intervals class I took one morning.  It was super creamy and really tasted like pumpkin pie.

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Of course there are a TON of other pumpkin recipes I plan on trying out this season.  One of my new favorite local bloggers, Sarah, has made pumpkin gnocchi, pumpkin pancakes and pumpkin cookies...I think we are soul mates!

One of the only recipes I actually kind of made up on my own contains pumpkin, Oatmeal Pumpkin Protein Bars.  I highly recommend adding chocolate chips to this recipe as well!

QUESTION: Do you love pumpkin or are you just tired of seeing it EVERYWHERE?  I recently picked up the three pack of huge cans of pumpkin from Costco so my obsession isn't stopping anytime soon.

Trying to Find my Running Mojo + Veggie Grill LOVE

I have no idea where my motivation to run is, can someone help me find it?  Don't get me wrong, I have been loving all the other workouts I've been doing, spinning, tabata, and barre classes, but I really do miss that feeling after a great run.  Remember how I said I would probably never do Flywheel again because of how expensive it is?  Yeah that didn't happen...the sweat is just way too addicting from that class, but it's an investment in my health so it's justified right? ;)

I signed up for a race along with I think every other blogger in the Seattle area...the Mustache Dash 5K.  Did they promoters of this event just market to bloggers cause I'm pretty sure I've read on 1 million blogs that you are all running this which means it is going to be insanely fun.  Not to mention the starting line is literally across the street from where I live...like LITERALLY.  Becky from Run Fun Done is going to come up from Tacoma and have a sleepover with me so we can sleep in until 10 minutes before the race starts :).  Rumor as it we may be sporting a hot pink stache. They are promising beer, food trucks and a mechanical mustache (WHAT!?) so I have no doubt this will be a good time for all.

If you aren't running it you should or at least check out their website which is hilarious!

Since I have the chance to literally run the course every single day if I want I thought maybe I should attempt a 5K PR...maybe?  My unofficial 5K PR is from being a Girls on the Run running buddy where we came in at 28:08...I know I can beat that!  So, in a very feeble attempt to try and actually perform well at this event I'm going to try to incorporate at least two runs into my workout schedule each week which is two more than I've been doing for the past month.

1. Just an easy 3-6 miler - through Magnuson Park of course so I find the absolute fastest way around the course :).
2. A treadmill sprinting session - I actually love these types of workouts since they are easy to tack onto the end of a strength session at the gym so this should be easy.

I'm hoping this will start my love affair with running again and motivate me to sign up for another half marathon in the near future.

Okay, let's talk about food!  Over the past month the Veggie Grill franchise has hit Seattle. One within walking distance from Flywheel and the other in a shopping complex right down the street from where I live...DANGER!  Everything is vegan but I'm telling you things really do taste just like chicken, especially the FRIED chickin! With the combo of Flywheel and Veggie Grill I'm sure I'll be broke in no time living in a box in South Lake Union so I'm close to both places forever.

Sarah, Stacie and I headed to VG for the first time after a sweaty Flywheel class (well Sarah didn't spin because she was running a marathon a few days later, no big deal).  Anyways, we all got separate things and couldn't stop raving about it.  I went with the Blackened Chickin' Plate and it was pretty darn good.  The sides of steamed kale and quinoa make you feel pretty good about what you are eating.

Then I went again after Flybarre last week and had the Santa Fe Crispy Chickin' sandwich with a side of the steamed kale.  Seriously, the crispy chickin' tastes just like the real thing! The bun was a little too much for me so next time I think I'll get it kale style.

I pretty much want to try every single thing on the menu so I'm sure I'll be going weekly until I accomplish that task, I'll keep you informed! I may already have plans to go 3 times this week...hehe.

Question: How do you motivate yourself to run when you don't feel like it?  Do you want to come to Veggie Grill with me sometime?

Flashback: 2011 Chicago Marathon

Was it really a year ago I ran a marathon? It honestly feels like a lifetime ago!  Am I glad I'm not running a fall marathon this year?  Heck yes!  Having my summer free to do what I pleased and not stress about running for half the day on a weekend was glorious :).

I'll just have to relive the Chicago moments from some bloggers I stalk follow running it this weekend...check em out:

• Run Birdie Run - She is also running for Girls on the Run - a cause close to my heart!
• Pain is Nothing - After CRUSHING her previous marathon PR, this chic is being totally unselfish and running this marathon with her boyfriend.
• Finding Bliss 
• Buttoning my Jeans

Plus my fabulous Flywheel partner in crime Sarah over at Sarah the Fit Foodie is running the Portland Marathon.

GOOD LUCK LADIES!!

And if you are feeling nostalgic like me feel free to go read my Chicago Marathon Race Recap and if you are really bored you can read about all my training here.

Three Things Thursday - NY Vacation Edition

Hey all!  I just got back from a wonderful long weekend with my whole family in upstate New York!  My mom's family all lives in upstate New York in the Capitol region and despite the distance we are still pretty close which I love.  Growing up we would go to NY every single summer for at least three weeks to hang out with cousins, aunts, uncles, my grandma and many other friends and family.  Some of my favorite childhood memories come from those visits and I love any chance I get to return to spend some time with my family there.  This trip was to celebrate the nuptials of my cousin and his fiancé!

1. WEDDING FUN!
I'm not sure if any of you have been to an East Coast wedding but they leave no detail unturned and go ALL OUT in terms of food and alcohol.  By East Coast standards my cousin had a "small" wedding with only 120 guests but we were lavished with amazing appetizers, full bar, seated dinner and a huge dessert spread.  Needless to say, I didn't follow any of my post cleansing rules for this meal and didn't regret one bite or drink (which included many signature pomegranate margaritas!)

The happy couple!

Cutest ring bearer ever Brady!

Cousins, Aunt, Mom and me!

2. MEMORIES!
Of course any trip to NY is full of memories but this time my mom, dad, brother and I took a drive to our old house where I spent the first two years of my life.  Of course I don't remember any of it but it was fun to see and hear my parents talk about where my friends lived, what window was my bedroom and how the neighborhood has changed since they lived there.  They claim the house is still the same color as when they lived there...over 28 years ago!

3. FALL LEAVES!
Apparently upstate New York is FAMOUS for fall leaves which I never knew since we never visit in the fall.  We kept hearing commercials about fall foliage tours, train rides etc, so we figured we better go see what all the fuss was about.  Coming from an area that is mostly green and blue seeing all the changing trees was really fun.  We weren't there during peak color time but we still got some amazing views.

My attempt at a panoramic shot with my phone...make sure you click on this to see the bigger version...gorgeous!

Evidently at some point all that green will be bright red and orange!

Question: Have you ever been to upstate New York? Anywhere fun on the East Coast?