Yummy Recipes

Gluten-Free Spinach Ricotta Gnocchi By Mary Capone Photography by Benko Photographics Making gnocchi was my favorite job as a child. Rolling the dough into little pear-shaped balls and dropping them into bubbling water was as much fun as eating them. Traditionally made from potatoes, this gluten-free recipe is a delicate version of an old classic. It can be made with egg replacement. MAKES 30 GNOCCHI. Ingredients: 4 tablespoons unsalted butter or dairy-free alternative, divided ½ pound baby spinach leaves 2 tablespoons minced shallots 1 cup ricotta or dairy-free ricotta, well drained ⅓ cup Parmesan cheese or dairy-free alternative 3 large egg yolks, beaten ¼ cup tapioca starch/flour, m

Winter Running - The Grand Finale

WINTER RUNNING – THE GRAND FINALE Part #4 And The Grand Finale Since I already mentioned chocolate and French fries in my last blog, let’s not continue to drool and move on. let’s Talk Calories!! Last but not least reason to winter run is calories. The number of calories that you will keep of slogging through the slush and snow will have you running light and in tip top shape by the time spring comes, getting you the jump start to your blackened toe nails before all the less cool kids hit the trails. When they fall off, you can always paint the skin. You ladies know what I’m talking about! #winterrunning #trailrunning #ultratraining #run


SHATAM That’s right I said Shatam Shatam is a dear friend of mine, we all have that friend don’t we people. 30 minutes into your run they are off into the bush for the extended berry picking exploration, by this I mean poop, exclaiming “shouldn’t have eaten Indian, or Japanese, or Thai, or really anything solid,” the night before a long run. Tell my why? It’s so weird that it is like clockwork, and why would you eat Indian or Mexican the night before a long run? The only one who’s going to suffer here is all the rest of us trying not to run behind Shatam while he off gasses his life away. Love We all love our token Shatam’s though, I mean who would we mock and talk about lovingly in front of


How do you get it in? We are talking about core training here. lets incorporate it our hill and speed days. For example, if we are doing short hill training, at the top of the hill we will do 5 slow push ups making sure the body positioning is perfect really engaging your core. Run slowly back down the hill take a 1 minute rest, then repeat for the prescribed times. After 8 repeats your entire body has received a great work out, and by tomorrow it will hurt to brush my hair. There is always compromise When training there is always something you do that you really don’t like doing, whether it be core, stretching, hills or speed. My best advice, bribe yourself with chocolate, beer or better y

Winter Running - And Tight Core

WINTER RUNNING – AND TIGHT CORE Part #2 Speaking of tight core This is a great time of year to spend some of your unused running moments on a little core as well as rolling and stretching those over used stabilizing muscles. I really hate doing it I don’t know why, it’s just as important as long runs, speed, hills, tempo and such but it’s truly the last thing I EVER want to do. “If you hate doing a thing, that’s usually the thing you need to work on most”. Someone once told me… Argh I hate it when that someone is right!!!! So here is my compromise on this subject. When I am on the computer I use my lacrosse ball and roll my glutes, hamstrings, lower back and feet. When I put dinner in the ov


Besides the fact that for most of us running is an enjoyment, it keeps us sane. Having an excuse to buy cool winter running gear (but who needs an excuse right) there are some great physiological effects as well. We say what doesn't kill you makes you stronger. Winter running yet slower paced is great for strength, stability, and core. When you are walking or running across a slippery or uneven surface you are tensing and releasing thousands of muscles, strengthening the stabilizing muscles and tendons in your ankles, feet and calves. By the end of your run you will feel like you have been lunging for a mile, so when you transfer onto that same dry trail its a you will be that much stronger

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