Here is this weeks recipe, try and see if it is as hearty as it sounds!
Chicken Tenders with Lemon and Garlic: Serves about 4
1 pound chicken tenders
2 1/2 tablespoons extra-virgin olive oil, divided
4 cloves garlic, finely chopped (love garlic but my wife says otherwise)
3 14 ounce cans artichoke hearts in water, well drained
1/4 cup fresh lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground white, black, green and pink peppercorns
grated zest of lemon, about 1 teaspoon, or to taste
1 tablespoon chopped fresh flat-leaf parsley
4 tablespoons grated Parmesan cheese (optional)
How to cook:
1. Season chicken tenders with salt and pepper.
Heat 2 tablespoons olive oil over med heat in large skillet.
Add tenders in one layer and cook about 2 minutes, until lightly browned.
Turn and cook on other side briefly, about 1 minute more. Remove, cover, and keep warm.
2. Add remaining 1/2 tablespoon olive oil to pan.
Add garlic and artichokes, stirring well to scrape up and browned bits.
Add lemon juice and salt and pepper.
Stir briefly, then cover and cook on medium-high for about 1 minute, until garlic is tender
and a light sauce forms.
Return chicken to pan with any juices, plus zest and parsley; stir until warmed through.
Serve, sprinkled with cheese, if desired.
Particulars per serving: 324 cal, 23% fat cal, 9g fat, 1g sat fat, 66mg chol, 32g protien
37g carbs, 16g fiber, 448mg sodium.
Enjoy.....next week a new recipe!
Wednesday, November 4, 2009
Sunday, November 1, 2009
The Best Grocery List Of All Time
Most supermarkets stock more than 30,000 items, yet everytime we race up and down the isles of the grocery store, we toss into our carts the same 10-15 foods. So for the next trip to the grocery store, think about adding these items.
1.Almonds
2.Eggs
3.Sweet Potatoes
4.Whole Grain Cereal With Protien
5.Oranges
6.Canned Black Beans
7.Mixed Salad Greens
8.Salmon
9. Whole Grain Bread
10.Frozen Stir-Fry Veggies
11.Whole Grain Pasta
12.Chicken
13.Frozen Mixed Berries
14.Dark Chocolate
15.Low-Fat Yogurt
There you have it, a list(from runners world), that I thought I would share with you!
To follow......why some of these items!!
1.Almonds
2.Eggs
3.Sweet Potatoes
4.Whole Grain Cereal With Protien
5.Oranges
6.Canned Black Beans
7.Mixed Salad Greens
8.Salmon
9. Whole Grain Bread
10.Frozen Stir-Fry Veggies
11.Whole Grain Pasta
12.Chicken
13.Frozen Mixed Berries
14.Dark Chocolate
15.Low-Fat Yogurt
There you have it, a list(from runners world), that I thought I would share with you!
To follow......why some of these items!!
Thursday, October 22, 2009
Running 100 miles
Hey folks,
about a month ago I ran a trail 100 mile run in Washington. A couple of folks have asked me about it... so I thought I'd put a link to my "race report". It is rated PG :)
Aloha,
Rod B.
Sunday, September 27, 2009
" A Healthy Reminder of How Sports Can Mold Young Men and Women Into Better People" - Chicago Sun-Times
This Friday, October 2nd, get inspired and see the power of running... The Long Green Line is showing at Summit High School Friday at 7pm. $5 tickets for students, $10 for adults. Pizza and raffle tickets are for sale before the movie. This is a fundraiser for Deschutes County Girls on the Run, a great cause that teaches girls in our community to run and to feel great about themselves!
For more info on the evening and for ticket sales, click here: http://www.deschutescountygotr.org/
For the movie trailer, click here: http://www.longgreenlinemovie.com/
For more info on the evening and for ticket sales, click here: http://www.deschutescountygotr.org/
For the movie trailer, click here: http://www.longgreenlinemovie.com/
Monday, September 14, 2009
Xterra Wrap up!
Sunday, September 13th marked the 2nd Trail 1/2 Marathon Championship right here in beautiful Bend. For us at the shop, it was the finale of our Trail 101 running course. For the previous 8 weeks, we had a group of 60+ runners who had been having a blast (most of the time) tackling some of of our favorite trails around Bend. Once again, it has been just plain awesome to see the progression of the runners in our programs. From week 1, when they were thinking the "1st Street Rapids Trail" was tough to week 8 as we tackled some trails near Tumalo Falls.. they had become seasoned trail runners.
I goofed on race day as I thought both races passed Entrada Lodge (aka, the ghost hotel). However, only the 1/2 marathon passed through. I grabbed a few pictures in between losing my voice while cheering on all the runners. All in all, it was a great day and I felt like a proud papa watching all of our runners take on the trails. Congrats to everyone who toed the line and put forth the effort.
After having a few beers with some of our runners at the Xterra party at Bend Brewing Company, I am already excited to offer this program again next Spring!
Saturday, August 29, 2009
Summer Running/ Upcoming Xterra, No Boundaries, Turkey Trot
So, we haven’t been great at blogging this summer. Okay, that’s an understatement. Among our long list of excuses: We’ve all been busy running, which is good and we’ve been busy at the shop, which is also good.
So, I (katie bien) am filling in for the competitive runners and am writing a blog from a casual runner’s perspective. I love to run. I really love it. I don’t race very much but running on the trails, taking in the Bend scenery and having complete quiet are my perfect escape (not that I don’t love the cacophony that comes with 3 small children and 2 businesses - I obviously do!)….
Anyhow, to me, there’s nothing like it. This summer has been a great running summer for me because I’ve worked less and spoiled myself with a babysitter one morning a week to go on a long run. My favorite run of choice: hands down, my favorite run in the world, in fact, is the Green Lakes Trail. To me, it is the Disneyland of running. With huge towering forests, waterfalls, log bridges, a long creekside valley and lakes… I think there’s no place like it in the world.
I know. It’s the most popular trail in the high lakes. I get that. I don’t care at all. I kind of like seeing the other people who are so impressive on the trail: little kids going backpacking with packs bigger than themselves, groups working together to make it to the top wearing blue jeans. I like it. I’m impressed with them. And I don’t even turn it into a loop with the Soda Creek trail. In my world, if I can have waterfalls on the way up and down, I’m in. I go by myself, listen to my music and truck slowly like a 1980s Subaru up the hill. The way down is my carrot - I love downhills where you can hop over rocks and let it all out and know that the really hard work is over.
Running Green Lakes is really hard work for me. I have to train in the Spring for it the way other people train to run half marathons. But when summer comes around, I’m always happy I did. I used to run it with Rod, when we were younger, I was faster than I am now and Rod was slower. He’s a little too speedy for me these days as I kind of like to run my own pace, but we sometimes start and finish at the same place and can talk about the pretty wildflowers on the ride home.
So, Green Lakes is kind of a boring trail to recommend since most people have been on it, but the river trail out and back from Aspen to Benham is my other happy place… so what did you expect?
If you want to hear of a new and different trail that you all might love, I do have one to recommend in that arena, the Paulina Creek Trail, another favorite of mine. I ran it two weeks ago with our dog Charlie and the only beings we saw on the trail were a coyote (really close and remarkably unafraid of a ferocious yellow lab) and a few deer. The trail is similar to Green Lakes with a steep uphill and a coast back down. There are a few ways you can do it.
You can start at the Peter Skene Ogden Trailhead but I abbreviated the run quite a bit and was really happy with it. I started at the McKay campground. (You can google directions for McKay Campground and Peter Skene Ogden Trailhead for more official directions.) I took the trail uphill 4-5 miles and then turned around and got some of the best views of waterfalls, went through forest and the burned section on Paulina and got to enjoy some quality time with Charlie and no one else (on a sunny Saturday afternoon, believe it or not). Highly recommended if you are looking for a pretty run that's a bit out of the way.
So, anyhow, at the store, we have a lot going on. We are just finishing up our Trail Running 101 course. It has been a lot of fun. The participants are training for the Xterra Half Marathon and 10k. The Xterra races are September 13th and should be a lot of fun. They start from the Old Mill and follow the river for much of the course. Some people are intimidated by the title Trail Running National Championship and we should emphasize that this is a race for everyone. It is for all levels of runners. It is a national championship and the winner gets some real cash, which is kind of unusual in a trail race, but it is open to everyone and all speeds will be there.
The next thing we have coming up is our next round of No Boundaries, the 5k training program for people who want to walk or run a 5k. I love this program. Since we opened our stores (Patagonia by Pandora’s Backpack 6 years ago and Fleet Feet 17 months ago), I am largely a behind the scenes, reclusive worker: doing the bookkeeping and a little advertising from home.
For No Boundaries, Rod called me out of hiding to administer the program and I was so glad I did. It was so fun to meet everyone doing the program. They started out nervously, some looking for motivation, some to run for the first time, some to get back into running or walking, some, like me, for a way to get into shape with a few kids at home… I watched as the people who kept coming got into better and better shape. They shared their concerns, told us about any aches and pains they had and worked really hard. At the Heaven Can Wait 5k race, I was so proud watching them run in so easily and comfortably. They did a great job and I was glad that Rod brought me in for the program.
The Fall No Boundaries participants will be training with the Girls on the Run Thanksgiving 5k in mind. This will be the inaugural year for the Thanksgiving 5k walk or run and will be a great way to bring the whole family out for a little exercise before the turkey feast begins. Heather Vihstadt, the director of Deschutes County Girls on the Run, has talked Rod into wearing a turkey costume and the kids in the race are going to have the goal of trying to catch the turkey. Ha! Please bring your cameras if you are a spectator at the race. I need to save the photos for this one!
So, that’s what we’ve got on tap for now! I’ll give the other folks at FF a nudge to see if we can get the bloggers back now that the running season is winding down.
So, I (katie bien) am filling in for the competitive runners and am writing a blog from a casual runner’s perspective. I love to run. I really love it. I don’t race very much but running on the trails, taking in the Bend scenery and having complete quiet are my perfect escape (not that I don’t love the cacophony that comes with 3 small children and 2 businesses - I obviously do!)….
Anyhow, to me, there’s nothing like it. This summer has been a great running summer for me because I’ve worked less and spoiled myself with a babysitter one morning a week to go on a long run. My favorite run of choice: hands down, my favorite run in the world, in fact, is the Green Lakes Trail. To me, it is the Disneyland of running. With huge towering forests, waterfalls, log bridges, a long creekside valley and lakes… I think there’s no place like it in the world.
I know. It’s the most popular trail in the high lakes. I get that. I don’t care at all. I kind of like seeing the other people who are so impressive on the trail: little kids going backpacking with packs bigger than themselves, groups working together to make it to the top wearing blue jeans. I like it. I’m impressed with them. And I don’t even turn it into a loop with the Soda Creek trail. In my world, if I can have waterfalls on the way up and down, I’m in. I go by myself, listen to my music and truck slowly like a 1980s Subaru up the hill. The way down is my carrot - I love downhills where you can hop over rocks and let it all out and know that the really hard work is over.
Running Green Lakes is really hard work for me. I have to train in the Spring for it the way other people train to run half marathons. But when summer comes around, I’m always happy I did. I used to run it with Rod, when we were younger, I was faster than I am now and Rod was slower. He’s a little too speedy for me these days as I kind of like to run my own pace, but we sometimes start and finish at the same place and can talk about the pretty wildflowers on the ride home.
So, Green Lakes is kind of a boring trail to recommend since most people have been on it, but the river trail out and back from Aspen to Benham is my other happy place… so what did you expect?
If you want to hear of a new and different trail that you all might love, I do have one to recommend in that arena, the Paulina Creek Trail, another favorite of mine. I ran it two weeks ago with our dog Charlie and the only beings we saw on the trail were a coyote (really close and remarkably unafraid of a ferocious yellow lab) and a few deer. The trail is similar to Green Lakes with a steep uphill and a coast back down. There are a few ways you can do it.
You can start at the Peter Skene Ogden Trailhead but I abbreviated the run quite a bit and was really happy with it. I started at the McKay campground. (You can google directions for McKay Campground and Peter Skene Ogden Trailhead for more official directions.) I took the trail uphill 4-5 miles and then turned around and got some of the best views of waterfalls, went through forest and the burned section on Paulina and got to enjoy some quality time with Charlie and no one else (on a sunny Saturday afternoon, believe it or not). Highly recommended if you are looking for a pretty run that's a bit out of the way.
So, anyhow, at the store, we have a lot going on. We are just finishing up our Trail Running 101 course. It has been a lot of fun. The participants are training for the Xterra Half Marathon and 10k. The Xterra races are September 13th and should be a lot of fun. They start from the Old Mill and follow the river for much of the course. Some people are intimidated by the title Trail Running National Championship and we should emphasize that this is a race for everyone. It is for all levels of runners. It is a national championship and the winner gets some real cash, which is kind of unusual in a trail race, but it is open to everyone and all speeds will be there.
The next thing we have coming up is our next round of No Boundaries, the 5k training program for people who want to walk or run a 5k. I love this program. Since we opened our stores (Patagonia by Pandora’s Backpack 6 years ago and Fleet Feet 17 months ago), I am largely a behind the scenes, reclusive worker: doing the bookkeeping and a little advertising from home.
For No Boundaries, Rod called me out of hiding to administer the program and I was so glad I did. It was so fun to meet everyone doing the program. They started out nervously, some looking for motivation, some to run for the first time, some to get back into running or walking, some, like me, for a way to get into shape with a few kids at home… I watched as the people who kept coming got into better and better shape. They shared their concerns, told us about any aches and pains they had and worked really hard. At the Heaven Can Wait 5k race, I was so proud watching them run in so easily and comfortably. They did a great job and I was glad that Rod brought me in for the program.
The Fall No Boundaries participants will be training with the Girls on the Run Thanksgiving 5k in mind. This will be the inaugural year for the Thanksgiving 5k walk or run and will be a great way to bring the whole family out for a little exercise before the turkey feast begins. Heather Vihstadt, the director of Deschutes County Girls on the Run, has talked Rod into wearing a turkey costume and the kids in the race are going to have the goal of trying to catch the turkey. Ha! Please bring your cameras if you are a spectator at the race. I need to save the photos for this one!
So, that’s what we’ve got on tap for now! I’ll give the other folks at FF a nudge to see if we can get the bloggers back now that the running season is winding down.
Friday, May 22, 2009
How to help the Larsen family
You have all probably heard by now the very sad news about Steve Larsen. We are overwhelmed with sadness. Steve was a good friend and a great guy. He was an amazing athlete and businessman, but most of all it was easy to tell that his pride in life was as a husband and a father to five beautiful kids. The world does not seem right without Steve Larsen.
Since it has happened, all we have been able to think is "how can we help" and we have heard that from some of you as well. So we wanted to let you know how we can all help to support the Larsen family:
Celebrate his Life: Steve's Memorial Service is Saturday, May 23rd at 1 pm at Les Schwab Amphitheater. Many people are planning to meet at Drake park at 12:30 and run or bike to the service.
Contribute to the Steve Larsen Memorial Fund that will go to the Larsen family. This fund is set up at Umpqua Bank. You can drop a check off at any Umpqua bank branch, at Fleet Feet Bend or at Footzone or you can mail a check to:
Steve Larsen Memorial Fund
Umpqua Bank
390 SW Century Drive Suite 100
Bend OR 97702
Hopefully, you will also be able to contribute online in a few days if you check this site: http://www.rememberstevelarsen.com/
Or, if you prefer, Katie Caba is kindly organizing dinners for the family. You can donate money that will be used to purchase gift cards at dinner places for the family. (Also by dropping off a check at Fleet Feet or Footzone.) If you want to donate a home-cooked dinner, contact us and we can put you in touch with the right people.
Finally, next Friday afternoon (May 29th) at 4:30pm there is an exhibition steeplechase, the only non-high school event open to the public, being held at Summit High School as part of the Oregon Elite Championship Meet. They are asking for a $5 minimum donation as a fundraiser for the family of Steve Larsen.
Steve brought so much to our community. We want to rally around the Larsen family so that they know they are not alone.
Since it has happened, all we have been able to think is "how can we help" and we have heard that from some of you as well. So we wanted to let you know how we can all help to support the Larsen family:
Celebrate his Life: Steve's Memorial Service is Saturday, May 23rd at 1 pm at Les Schwab Amphitheater. Many people are planning to meet at Drake park at 12:30 and run or bike to the service.
Contribute to the Steve Larsen Memorial Fund that will go to the Larsen family. This fund is set up at Umpqua Bank. You can drop a check off at any Umpqua bank branch, at Fleet Feet Bend or at Footzone or you can mail a check to:
Steve Larsen Memorial Fund
Umpqua Bank
390 SW Century Drive Suite 100
Bend OR 97702
Hopefully, you will also be able to contribute online in a few days if you check this site: http://www.rememberstevelarsen.com/
Or, if you prefer, Katie Caba is kindly organizing dinners for the family. You can donate money that will be used to purchase gift cards at dinner places for the family. (Also by dropping off a check at Fleet Feet or Footzone.) If you want to donate a home-cooked dinner, contact us and we can put you in touch with the right people.
Finally, next Friday afternoon (May 29th) at 4:30pm there is an exhibition steeplechase, the only non-high school event open to the public, being held at Summit High School as part of the Oregon Elite Championship Meet. They are asking for a $5 minimum donation as a fundraiser for the family of Steve Larsen.
Steve brought so much to our community. We want to rally around the Larsen family so that they know they are not alone.
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