10k and Gluten Free Pancakes

After seeing Lean Secrets Flat Belly Pancakes (gluten free pancakes), I wanted to try a variation myself!  We recently acquired some coconut, almond and chickpea flour in our house and I couldn't think of a better way to try them out!  

They turned out great: nice and fluffy, however, they did stick to the pan a bit more than I expected which could be because of the ground flaxseed.  The recipe is below :)

Rosie's Gluten Free Pancakes (serves ~ 1 - 2)

1 tbsp coconut flour

1 tbsp almond flour/meal

1 tbsp ground flaxseed

2 tbsp unsweetened almond milk

1/2 banana mashed

1/4 - 1/3 cup egg whites

Dash of cinnamon and stevia 

Combine all ingredients in a bowl and mix well. Cook on a lightly greased pan over medium heat for approximately 3 minutes each side.  I made 3 smaller pancakes, but you could make 2 or even 1!

Toppings (anything your heart desires)

1/2 cup raspberries

1/4 cup greek yogurt

1/2 banana sliced

Carob chips

Mix and mash 1/2 of the berries with the greek yogurt to make jam-like topping :) 

Changing the subject from delicious food... I ran my first 10k race this past weekend!  I signed up at the end of November 2012, making sure I had plenty of time to train for April (almost 5 months to prepare).  I also wanted to make sure I had time to accommodate any set-backs (getting sick, missed runs, school.. etc.) which was a GREAT idea.  I did miss a couple of weeks here and there but still managed to get all of my training done in time.  I followed through and made up missed days.

I followed this Hal Higdon 10k Training Program which was perfect for me.  I ended up doubling every week in order to build endurance slowly and effectively.  I could run 5k when I first started the program so of course I knew I would have to push myself progressively, but it was just enough.  

I ran mostly on the treadmill since I was training through a cold Canadian winter, but during the last few weeks of the program I managed to get outside and surprised myself! I always thought running outside was physically more difficult, but I learned to PACE myself and 10k became a breeze.  I couldn't believe it! I didn't care if it took me over an hour to complete... I DID it. I ran the distance and that was my top priority :)

Race day came around and I was nervous but more so excited.  It wasn't a question of if I could (like my first race), it was more a question of how I would.  I showed up about 45 minutes early to get my chip.  I then tried to stay warm until I started!  

The actual race itself was great.  We ran along a very picturesque river and once we hit the 5k marker, we turned around and ran right back.  My pace was a touch faster than I was used to, but running with that many people made the time go by faster.  I pushed it during the last 2 - 3 km and ended up finishing 1:07!  A record for me!!  

I highly suggest signing up for a race, either by yourself  or with friends, and really enjoy the training process. It's so rewarding knowing what your mind and body can accomplish together if you work hard.  

Staying Motivated in University

I've been gone from the blog for a little while thanks to school work, so I thought the topic of motivation would be fitting for this blog post!

University is an experience like no other.  In high school, although the work load can be daunting at times, it's not overly difficult to complete.  University has taught me so much in such a short amount of time.  One of the hardest things I've experienced so far, is the work load; being in engineering, I think this is very true.  Endless assignments, midterms and trying to have a social life on top of it all.  So how do you stay motivated??

What Drives You

You can't think about it too much, but enough to understand what drives you.  For me it's a number of things: working with my friends in the right environment, my marks, goals for life after my undergrad and fundamentally, to make myself happy.  It's often hard to step back and see the big picture, but you're doing this for a reason.  If it's to go to graduate school, get a job, buy a house, start your own business, or just to say you could, it's always important to keep reminding yourself why.  Surround yourself with uplifting reminders such as quotes, post-it notes, pictures.  Always remember you can do anything you set your mind to.

Break It Down
I've begun to post a list of small goals for the day on my lock screen of my iPod.  Whenever I don't know what I should be doing, I take a look and pick whichever I feel appropriate.  These can range from simple chores, to assignments, to small steps of a big project.

These steps should all be part of a bigger picture.  Make sure your goals are attainable as well - push yourself but not to the extent that it becomes unrealistic.  It will take practice, but don't beat yourself up about something you weren't able to complete in a day.

Your Environment
It also helps me to work with the right people.  Engineering is all about working in teams, and it's important to find your own team.  Gravitate towards the people who you know have a strong work ethic and it will become addicting - trust me!  This drives me to do more: seeing other people work hard makes me want to do the same.  Sure, maybe you love talking to your good friends instead, but hanging out won't satisfy you as much as finishing your work.  If they really are your good friends, they'll understand how important your school work is.  Priorities are important when it comes to having a happy and successful university career.

Lifestyle
The first two years of university for me consisted of minimal exercise and pure focus to my studies.  After training and completing my first 5km race this fall, I realized how exercise can really help you focus.  It's a great stress reliever and allows you to think while building endurance.  Complimenting exercise means the right nutrition.  While a university students' life may be on-the-go, it's always important to remember that what you put into your body is personal fuel.  Planning meals ahead of time and seeking out healthier options on campus will be a guaranteed way to make the most out of your food.

For me this is one of the most important parts of my lifestyle. Sleep.  Plain and simple, but oh-so effective.  Although this year I've been averaging 6 - 7 hours a night during the week days, I know how important sleep is to the way I function.  Lack-there-of can mean a twitchy eyelid, migraine, or your lack of focus at school.  Set yourself up for a productive day with a good nights sleep.


Not everyone is perfect and it is completely normal to sway from your goals and plans!  I often criticize myself for this, but instead learn from it; make yourself a better person because of it.  Life is a learning experience and you should enjoy it as much as you can! :)

5k Race Accomplished

Well ladies and gents, it's official. I ran my first 5km race today!  I ran the entire race (keeping a steady pace) and was surrounded by my family and friends.  I was also able to raise $167 for the organization who developed the race!

I picked up the race kit (it happened to be at the same high school the race started at) the day before, anticipating a long line-up only to find no other runners.  I got my bib, a T-shirt and many other small things.  It didn't really hit me that I would be running a full 5km until the morning of.

I woke up early to eat breakfast in order to be in running condition for 10am.  I worked on homework and then changed into my running gear: leggings, long sleeve cotton shirt, racing T-shirt, baseball cap (for the rain) and my running shoes.  I decided to wear my heart-rate monitor just for fun.  The weather called for rain all day and a high of 16C.  It turned out to be around 7C and misting.  I brought my rain jacket but decided to run without it, which was a smart choice!  Although it was misting, the moisture kept me cool but not drenched.

I showed up a bit later than expected, but made my way to the 5k starting line which was about 50m in front of the 10k starting line.  The 10k runners started at 10am and we started at 10:10am.  I was near the back of the crowd and remained here as I kept my pace steady.  I was with a few other runners for the first kilometer and then met some other runners - those who walked and ran.  We ran up three hills in total and down one.  I expected to run the course in the reverse order that we actually did, however I had some sense of direction.

I'm not sure if it was because I was running with so many other people, or because I didn't know exactly where I was going, but the course seemed unusually difficult and perhaps a bit short!  I wasn't nearly as tired or out of breath as I normally am after I run 5km at home.  Needless to say, I enjoyed every minute of the race and finished in 36 minutes!  My goal was to run the whole thing and finish under 40 mins.  Both of which, were accomplished :)

I will definitely be signing up for more races in the future with people I know!  Lots of people ran in groups or with a friend which looked like a lot of fun :)