SURPRISE! I took & passed the RD exam on my 1st try on Wednesday December 28, 2022! 🥳 No one knew I was taking my exam today except my husband. 😂 I was supposed to take tomorrow (Wednesday Jan.4, 2023), but I was so sick of working & studying (if you know, you know 😅), so I moved my exam. It was risky, but it paid off! ☺️ Let me reintroduce myself as Amanda, M.Ed, RD! 🥳
For those of you that have followed me for a long time or know me in real life you know that my journey has been ANYTHING, but linear. 😢 A little over 1.5 years ago I graduated from my dietetic internship during the hardest time of my life so far. 😢 I learned I have a genetic condition called Lynch Syndrome, which increases my risk of certain cancers, such as colon & endometrial cancers at younger than expected ages just before I graduated. I did not cope well with the news. There were days over the last 1.5 years that I wasn’t sure if I’d ever be happy again or actually become a RD. 😭
Becoming a RD has been my dream since I left the teaching profession at age 25. And while it took me longer than expected due to these speed bumps, I’m so happy to say that as of December 28, 2022 I’ve made it! 😍 I will continue to have to navigate living with Lynch Syndrome for the rest of my life, but I’m not as afraid anymore. It doesn’t define me. I am so incredibly lucky to have such an amazing support network! 💜
It was so exciting to end 2022 as an official RD & working a job I love! 🤩 I cannot wait to see what my professional, personal, & running future hold in 2023 and beyond. Thank you all for the support these last few years! 🥰
My last post was September 22, 2020 to be exact… And wow has a lot happened between then & now.
To say it’s been the hardest 1.5 years of my life in my almost 30 years is an UNDERSTATEMENT. 😦 Between living generally in a pandemic, finishing my unpaid dietetic internship (DI) in a pandemic (the last step needed & now I’m eligible to take my boards exam to FINALLY become a RD), suffering a foot stress fracture, learning I have low bone density at age 28, not being able to run most of the last 1.5 years, & various random health issues like low iron levels & mysterious abdominal pain, I thought things were as tough as they could get. BOY was I wrong. In May 2021 my life changed forever when I learned I have a hereditary cancer syndrome called Lynch Syndrome. Learn more about what that means for me from this post on my Instagram in May since I don’t want to retype it all now. It’s not even the main focus of this update. I’m sure I will write more about Lynch Syndrome here in the near future. I will say despite all the hardships there were two big pros the last 1.5 years: graduating from my DI & becoming a homeowner (my husband & I bought a condo in July)! But everything else has been a challenge. 😦
Virtual White Coat ceremony for my DI in August 2020 (while in a boot due to a stress fracture)
And the real reason for this update is to share a story I haven’t shared before. At least until I shared it last week on my Instagram. But I wanted to share that here too, as it’s easier to read here. And it’s a doozy. It’s my eating disorder (ED) story. It relates to everything that has happened the last 1.5 years because all of it, especially my Lynch Syndrome diagnosis, led me to relapse into an illness I thought I was over with… I shared on Instagram because last week was NEDA (National Eating Disorders Awareness) week & I felt inspired to finally share my story, but we should be raising awareness on EDs 365 days/year as they affect people of all sizes, genders, socio economic statuses, sexual orientations, ages, etc.
This is my first time publicly sharing my eating disorder story. The reason I haven’t shared yet has been due to fear, shame because of the profession I’m entering, & because my story is still being written. But I was inspired by runner Allie Ostrander’s instagram post on Feb. 23, 2022 where she challenged her followers to share a story to change a story. If my story helps one person feel less alone or seek treatment than it will be worth it. 💜 So here goes nothing!⠀
It started at the end of 7th grade. I had just gone through puberty & started my period a few months prior. I had gained some weight. Someone commented on my weight & encouraged me to lose a few lbs. I did not think much about my body prior to this. In fact, I’ve been a petite individual my entire life & was at the time of the comment. I lost those few pounds quickly by the start of summer by swapping out my snacks & sometimes skipping meals. I was also very active & on a travel soccer team. I didn’t stop there, though. I’d play dance dance revolution between soccer practices. My struggles mostly flew under the radar. Although one of my travel soccer coaches that summer noticed something was amiss at a practice where I got lightheaded. He offered me Gatorade & asked if I eat enough overall. I lied & said I do.
By the start of 8th grade I lost my period & by my freshmen year of high school I had lost 10+ lbs. I also joined the cross country team to train for soccer. I ended up being naturally good at running, even more so than soccer. I realized I did not look like some of the other runners (I now know runners don’t have a “look”, but did not at 14). I started counting calories. I was SO hungry. But I was also doing really well in school & sports, so few knew I was suffering. I told my doctors about my period loss & they brushed it off as a normal part of training. I was never formally diagnosed with an ED back then, but as an almost RD I realized I met most criteria for anorexia & probably should have received treatment. 😔
Little Amanda at the 8th grade dance circa 2006. Sorry for the poor quality photo, but this was well before I had an iPhone!
By my sophomore year of high school I became curious about nutrition & decided I wanted to run competitively in college. I realized if I wanted a chance at it I’d probably need to gain my period back & maybe even gain some weight. By my junior year I gained ~10-15 lbs & my period returned! I thought I was cured of my ED….But what I see now is it just moved more toward general disordered eating, & bad body image. This was a spot I stayed at for YEARS. I was able to go out with friends or my boyfriend (my now husband!) & eat, but I tended to pick “healthier” options & stress about what I was eating under the guise of caring about food/my training.
I had horrible body image, especially once I went to college to run for a D1 school. I felt like I did not look like the other girls I ran against. I under-fueled for my activity levels & remember trying to stay at or under 1500 calories when I’d log my food. I wasn’t always logging my food, though. I was still going out to eat, having fun, etc. but definitely thoughts about food & body image occupied a fair amount of my time. By my junior year of college I lost a little weight again & some people noticed. They’d say I looked “fit” & I LOVED the compliments. I also had my best season so far. I stayed around this weight for years & in this weird spot of being aware of what I ate & sometimes tracking, but not always. Bad body image thoughts occupied less space in my mind, but they were still whispering. Then, by the time I graduated from college. I was so burnt out from competitive running (and likely years of under-fueling) that I did not run much for a few years.
Junior year of college at the Midwest Cross Country Regional meet. It was 2012 & I was 20 years old.
It wasn’t until after I turned 25, got married, went vegan, & decided that I would train for marathon that I felt healthy & at peace with food compared to the last 12+ years. I also decided to go back to school to study to become a RD, as I was not enjoying the teaching profession. I still had some struggles but nothing like it had been. But then the pandemic hit & in June 2020 I was diagnosed with my 1st ever stress fracture. And I learned I also have low bone density at age 28. I’m shocked I made it that long without a stress fracture considering everything. I was so angry at past me for not taking better care of my body. 😡 Of course I know it wasn’t really my fault, but it was & still is hard. I vowed I’d do better moving forward, so I wouldn’t suffer another fracture, improve my bone density, & reach all my running goals. Unfortunately life didn’t quite work out that way. ☹️
A photo from our wedding on July 14, 2017.
In May 2021, toward the end of my dietetic internship, after experiencing some weird health issues, I found out I have a hereditary cancer syndrome called. Lynch Syndrome The news DEVASTATED me. 😭I withdrew from most people & fell into a deep depression. I have a history of anxiety & depression since age 12, but this was the worst it had ever been. I was struggling to eat & I became afraid of most foods I used to love, even black beans. I lost weight & people noticed. I felt so lost, embarrassed, & ashamed. I blamed it on my depression. What I did not realize at the time was that I was relapsing into my ED. It was just in a new form. The lynch syndrome diagnosis + pandemic stress were the triggers.
This photo was taken in June 2021, about a month after I learned I had Lynch Syndrome.
I sought extra help when I realized my issues might be more than depression. In December 2021 I was diagnosed with ARFID (Avoidant Restrictive Food Intake Disorder). My food fears were/are mainly due to fear of cancer & sickness rather than a desire to change the shape of my body. Although with my past history of a restrictive eating disorder & some body image issues, I technically have ARFID “Plus” (a combination of ARFID & a restrictive eating disorder).
I am currently in outpatient treatment (this includes a therapist & RD) & I am chasing recovery. I am still going to reach all my running goals & then some + I’m going to be a sports & plant-based RD very soon! Expect some changes to this website when that happens. And If you want to be a future client of mine you can hop on my waitlist. Furthermore, I’m going to go through my Lynch Syndrome screenings each year as bravely as I can & hopefully I don’t develop cancer. Being the healthiest version of myself will only help in all areas of my life!
Thank you for reading if you made it to the end! 🤗 And if any of you are suffering NEDA is a great place to find resources. You deserve recovery too. 💕
The old saying goes better late, than never, right?! I hope in this situation that is the case. 🙂
I promised both in person (before the pandemic) and on my Instagram months ago that I would share the final recipe my lab partner Gian & I developed in our Experimental Foods class last semester. So, I’m finally getting to that! 😛 If that’s all you are here for maybe just scroll to the recipe. 😆 But before you do enjoy this lovely hairnet photo.🤣
One of the 1st versions of Black Bean Surprise bites
I know that my semester is long over and I promise I did not forget about sharing the recipe! I just got sidetracked by many other things in my life from my development of an unexpected stress fracture in my foot to the beginning of my dietetic internship. Not to mention that going through life during a pandemic, extreme political division, and civil unrest has been tough, sad, and trying. 😦 But today is not the day to discuss all of those things, although I certainly can in a future post if there is interest.
I do plan to write about my stress fracture from a nutritional and running standpoint here, though, but also let me know in the comments or via e-mail if you want any posts of being a dietetic intern, being a dietetic intern during a pandemic, eating/cooking at home (because of the pandemic), work from home tips, etc.👇🏻 I’d really like to write posts here more than every month or two. So ideas are super helpful!
Anyway, let’s get to what you all really came here for, the recipe! It was interesting because we started the recipe development in class, but the class was moved to online after midterms due to COVID, so we were not able to do as many trials of the recipe as we would have liked. We are still pretty pleased with the final version and hope you are too!
Mixing everything in one of the early versions of the recipe.
The snack bites have hidden vegetables and legumes (sweet potatoes, kale, and black beans), but we don’t think you can even taste them. So they are perfect for picky eaters (just don’t tell them 🤐 )! And each 2 bite serving has ~7 grams of protein and ~6.5 grams of fiber! Who knew a vegan snack that tastes like an almond joy could be so healthy?! Black beans really are amazing! 😉 These are a great snack to add to your weekly meal prep rotation and the perfect lunchbox or midday treat! 🙂
Yield: 16 bites (8 servings)
Ingredients
1/2 can black beans
1/2 cup vegan chocolate protein powder (we used Garden of Life Organic Plant-Based Chocolate Sport Protein Powder)
1/4 cup cocoa powder
1/3 cup coconut oil
1/4 cup turbinado sugar
1/4 cup semi-sweet or dark chocolate chips (we used Enjoy Life Dark Chocolate Morsels)
1 teaspoon vanilla extract
1/4 cup water
1 sweet potato
1 bunch of fresh kale
13 Medjool dates, pitted
3/4 cup salted, slivered almonds
1/3 cup coconut flakes
4 teaspoons cinnamon
How to make Black Bean Snack Bites:
1. Preheat the oven to 350 Fahrenheit for at least 10 minutes.
2. Drain and rinse black beans in a large colander 3 times with tap water.Wash, peel, and cut sweet potatoes into bite sized pieces.
3. Boil the sweet potatoes under medium heat and a high flame on the stove top until soft (about 15 minutes).
4. Wash fresh kale under cold water and chop into small pieces.
5. Steam for 5-10 mins, or until kale is soft, but retains bright green color. Then set aside.
6. Remove pits from dates and chop them into smaller pieces.
7. Combine black beans, protein powder, cocoa powder, coconut oil, vanilla, sweet potatoes, dates and kale in the food processor.
8. Process at high speed until completely smooth, stopping once or twice to scrape down the sides if necessary. If the mixture is too dry add ~50 mL of water to the mixture.
9. Carefully remove the blade and stir in the chocolate chips and salted slivered almonds.
10. Spoon 1-2 tablespoons of mixture into paper cups and place into a 14 x 11 muffin pan.
11. Sprinkle cinnamon and coconut flakes onto the surface of the each piece.
12. Bake for 20-25 minutes or until set in the center.
13. Let cool for 15-20 minutes.
14. Remove cups from the pan. Serve immediately or store in the fridge.
15. Store leftover bites in the fridge in an airtight container, such as a Tupperware. They will keep for a few days in the refrigerator and even longer in the freezer. They taste best chilled!
Enjoy this quick, easy, and nutritious recipe! Let me know if you try it! And feel free to tag me on Instagram @fueling.veggie.athletes or e-mail me when you do!
You may have noticed the new website name & social media handles a couple weeks ago! I promise I am still the same black bean queen! #teamblackbeans4life
BUT it was time for a change. Especially since I will offically be a licensed and practicing Registered Dietitian Nutritionist (RDN) in less than a year! I honestly cannot believe it! All that stands in my way is my required dietetic internship (where I gain ~1200 hours of practical experience) and then I have to sit for & pass my licensure exam. I’m nervous & excited for this new chapter in my life, so please send all the good vibes my way! And comment below or e-mail me if you want me to write about either the journey to becoming a RDN or my experience in my dietetic internship. It’s definitely going to be an interesting several months with the global coronavirus pandemic….
But now you’re probably wondering, why the name change?! Especially since I’ve been the Black Bean Queen for nearly 6 years and black beans are my favorite food. Seriously. 😛
The answer: I wanted my website and social media handles to better reflect my goals: to inspire other runners + athletes, show that you can be a successful athlete by eating vegetarian, vegan, or plant-based, & to give ideas on HOW to eat to be a successful veggie athlete! There are some exciting things in the works on my end, but that’s all I’m going to say for now. 😉 Have a great evening, friends! 🙂
I originally shared this on Instagram on January 1st, but I wanted to share here too in the hopes of reaching more people! 🙂
Happy 2020! Cheers to a new year & a new decade!🥂 Do yourself a favor & vow to NOT diet in 2020. There are so many better health goals to make this year! Plus, diets don’t work anyway. 🙃 Small, changes over time are more sustainable. ⠀And since we are three weeks into the new decade I am hoping if any of you start a diet you are reconsidering it. How about trying the following this year instead of dieting: ⠀ ⠀
1. Drink 70 or more oz of water daily. 💦 ⠀
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2. Eat breakfast daily, even if it’s initially just something small like a piece of fruit. 🍌 ⠀
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3. Aim for at least one fruit 🍎 or vegetable 🥦 at every meal. ⠀
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4. Pack your lunch more days than you buy it each week. 🥗 ⠀
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5. Cook one homemade recipe per week. 👩🏻🍳 ⠀
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6. Bring coffee from home or make at work/school more days than you buy it each week. Drink it plain or add your own creamer. ☕️ ⠀
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7. Don’t do workouts you hate. Find one or two types you like & vow to move your body at least 5x /week for 30 minutes. 🏃🏼♀️ 🚲 🏋🏼♀️ ⠀
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8. Make plans with friends at least twice a month. 👯♀️ Friendship is so important for overall health! Bonus points if you workout or cook with your friends. Helping each other develop healthy habits is rewarding. ☺️⠀
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9. Start a new hobby this year or bring back an old one! Maybe it’s knitting 🧶, drawing ✍🏻, joining a local team ⚽️, or joining a book club. 📚 Hobbies are great for your mental health & can be another way to socialize! ⠀
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10. Get 7 or more hours of sleep each night. Adequate sleep will only help you be a better athlete, worker, student, spouse, parent, etc. 😴 ⠀
⠀ What are some of your non-diet health goals for 2020?! 👇🏻
*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a practicing RDN or another healthcare professional with any questions or concerns before adopting a new way of eating.
Good afternoon friends! 🙂 Every week I receive multiple questions in my Instagram inbox about eating plant-based or being a plant-based athlete, so I figured it was time to start addressing those questions here on the good ‘ol blog! As a future Registered Dietitian Nutritionist and an aspiring sub-elite runner, I am drawing on both research AND my personal experiences to share this information with you, so as usual, contact a licensed healthcare professional with any questions or concerns! Once I am a licensed and practicing RDN I will be more than happy to help you, though! 🙂
So without further ado, let’s get to it! Today’s topic is plant-based protein powders.🌱 I want to start off by saying a protein powder should never be a replacement for a food in your diet, rather it should be an ENHANCEMENT or a SUPPLEMENT to your current diet. It is always best to get most of your daily calories and protein from whole, real foods (1). A protein shake is not meant to replace dinner or breakfast. Although, no judgment if you’ve done that before, as we have all been there 😛 But generally protein powder does not make a very complete or balanced meal unless it is added to a smoothie with fruits, vegetables, whole grains, etc. Of course there are certain times when a protein powder may be appropriate: during a major illness where you need extra protein to help you heal, during a heavy training phase as an athlete, or when you are struggling to meet your daily calorie and protein needs with food alone (2). Always talk to your healthcare provider before beginning a supplement, because yes, protein powder is considered a supplement!
There are a variety of reasons why an athlete might chose a plant-based protein powder: dairy allergy, vegan diet, or taste preferences. I personally am vegan and whey never sat well with me even when I ate dairy, so that is why I chose to consume a plant-based protein powder. I did not start consuming protein powder until 2019 because I used to be against it to be honest. But after running my highest weekly volume ever this summer to train for my second ever marathon (the Chicago Marathon this October), I can attest to the recovery benefits of consuming a high-protein shake or smoothie after a long run or tough training session when my stomach is otherwise not ready to eat a full meal rich in carbohydrates and protein. All I have to do is dump some water or almond milk and protein powder into my Blender Bottle, shake well, and sip as I stretch and foam roll.
So what are some key differences between whey based and plant-based protein powders? Well for starters, whey protein is a complete protein, meaning it has all 9 of the essential amino acids that your body cannot produce on it’s own (3). All animal based proteins are complete, but only quinoa and soy products are complete plant-based proteins (3,4). So before you panic, remember that you do not need to eat complete proteins at every single meal and snack, but rather throughout the day. Or you could do some good ol’ fashioned food pairing, i.e. the classic combination of rice and beans together contain all 9 of the essential amino acids in the proper amounts! So how does this relate to plant-based protein powders? Well, unless you are consuming a soy protein powder, which is already complete, most plant-based protein powders will achieve a complete amino acid profile through the pairing of multiple plant protein sources, i.e. pea protein, chia seeds, cranberry protein, pumpkin seeds (4). The use of multiple protein sources just adds to the nutritional benefits of the protein powder! Whey protein powder is relatively low in nutrients besides protein, but a plant-based protein powder will often have some iron and other minerals, such as phosphorous or zinc (4). Pea protein powder is among the most common plant-based protein powders, but I’ve seen many types over the years, from hemp seed to combination plant protein powders.
As an athlete there are two additional considerations I use when choosing a protein powder. I check the ingredients to see if the plant-based protein powder contains sugar alcohols and if it is NSF Certified for Sport or Informed Choice (6,7). I check for sugar alcohols because for me and many others, they cause GI distress (5). I cannot even chew gum because of the sugar alcohols! I am fine with stevia though, but I honestly wish more protein powders just used a bit of regular sugar…but that’s a topic for another day 😛
I then check if the protein powder is NSF Certified for Sport or Informed Choice because supplements are not regulated by the FDA, so how do we know that our supplements actually contain what they say they contain (6,7)? The NSF International’s Certified for Sport program was created to test supplements and make sure they do not contain any banned or illegal substances, contaminants, and that they actually contain what they say they contain (6). To receive the NSF mark the supplement has to be tested twice in a calendar year (6). I also love that NSF has an app with a barcode scanner, so I can check supplements easily when I am on the go or at a store.
Informed Choice is similar in that third party tests supplements for banned substances, but it is not the gold standard or recognized by major athletics teams, such as the MLB, like NSF certified for Sport (7). NSF Certified for Sport is especially important for elite athletes who are subject to random testings before/during/after competitions, because how would it feel to get disqualified because of your protein powder? I may be exaggerating here, but it’s still good to know exactly what is in our supplements, so even as an aspiring sub-elite athlete, I will only consume supplements from brands I trust and ones that are preferably NSF Certified, but at least Informed Choice so I know that they have been tested by a third party.
All 3 of my recommended protein powders below are NSF Certified or Informed Choice!
My top 3 favorite protein powders (in order) are linked below with pros and cons.
Tastes decent even mixed with just water, but is best in smoothies
30% DV of iron
30 g of protein
Cons:Not NSF Certified
Vanilla only tastes good in smoothies in my opinion
Contains stevia, which I am not sensitive to, but some of you might be or you may not like the taste of
Can be hard to mix unless you use a shaker bottle or a blender.
Do you use plant-based protein powder? If so, which brand and why? Do you have a question you want to see on here next? Do next hesitate to comment below, contact me on Instagram, or e-mail me at blackbeanqueen@gmail.com ! 🙂
Disclaimer: I will receive an annual Strava Summit subscription and Strava merchandise to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!
What is Strava?
Strava is a free platform where you can track or add your runs, bikes, and swims. In short is is a social media platform for endurance athletes. You can also join virtual clubs and challenges if you are the type of person that finds extra motivation that way- I know I do! You can like each other’s activities (it’s called giving kudos) and write comments on them, similar to Facebook and Instagram.
You can also add photos of your runs (I’m known to share photos of my beautiful Lake Michigan lakefront runs :P) You can also find new routes, which is especially useful when traveling/running in a new location.
How Can I get Started on Strava?
All you need to do is create a free account with a valid e-mail address or your Facebook account-it’s that easy. You do not even need a smart watch to use Strava. Something I did not know until this summer. But a lot of people connect their activity trackers to Strava anyway, especially in the running community (So many of us are rarely seen without our Garmins, even on dates. haha). I’d also recommend downloading the free iPhone or Android Strava App, so you can upload or track activities, and give kudos on the go.
Features of Using Strava
Ability to transfer activities from other devices onto Strava (i.e. run with a Garmin or Suunto watch and then upload your run to Strava)
Track your activity without a smart watch (I did not know Strava could do this until my Garmin died mid-run a month ago and I was able to track the reminder of my run on my smart phone via the Strava App. You can track your entire run (bike or swim) via Strava if that is your jam
Get awesome metrics from your workouts that you didn’t know you needed, but you’ll soon wonder what you did without them (and use them to inform training decisions):
Distance
Pace
Time
Elevation
Calories Burned
Heart Rate
Cadence
Track your activities to see how many miles you are covering or minutes working out each day, each week, each month, and even each year. This can help you see how far you’ve come or how you’ve trained for previous races as compared to the current race you are training for
Track the mileage on your shoes, so you know when you need to retire your current pair and get a new one
Add friends that you worked out with when they forget their watch or phone. This only works if the friend is a current Strava member. My husband did this on an easy run while ago when my Garmin watch refused to connect one run and it saved me because as many of you know, I have to keep track of my running #typeA
Create groups based on running clubs, cycling clubs, swimming clubs, traithalon groups, or other common interests and run challenges within the group (i.e. highest weekly mileage or longest time spent working out). I created a group for people who have the goal of running 2019 kilometers in the year 2019 and it’s been a nice little group. Feel free to join if aren’t already in it. 🙂
Join challenges to keep you motivated. Each month I join the monthly 5k and 10k challenge at least, but then they have many other ones from climbing to cycling to virtual races. Earn trophies when you complete the challenges!
No matter where you live, there are sections of road or trail where people run frequently and there is a leaderboard showing how fast people have run those segments. So if you are competitive (like me 🤣) you can try to be the leader of the segment! Strava will automatically rank you anytime you run a segment. Even if you are not the leader, it is interesting to compare what time you’ve run on that segment at different points of the year or during previous years. Segments are all in good fun!
Privacy filters, so people cannot see where you live if you frequently run from your home
Advanced Strava features for a good price through Strava Summit. Some of the features of Summit include: weekly goal setting, training plans, workout analysis, just to name a few.
So what are you waiting for? Join Strava today! Or if you are currently on Strava share your profile below if you want me to follow you!
Disclaimer: I’m reviewing the I Love the 90s 5k as part of being a BibRave Pro. Learn more about becoming a BibRave Pro(ambassador), and check out BibRave.com to review find and write race reviews!
When BibRave gave me the opportunity to run a new-to-Chicago race called I Love the 90’s 5k, I knew I could not turn it down! As a 1992 baby, the 90s hold some special memories. And yes, I know I was 8 at the turn of the century, BUT I still have many memories of scrunchies, overalls, choker necklaces, crop tops, and, of course, Gameboy!
Anyway, let’s discuss the 5k race! I was not sure what to expect going into this race. Since it was a new race, I thought I may have a shot at placing in my age group, but I also had not been doing 5k targeted speed work, so I did not put any pressure on myself. Furthermore, my true goal race is the Chicago Marathon and the Rock N Roll Chicago half is my “check-in” race, so I’ve been running some serious (for me) mileage. I had been in the 50 miles per week range going into this race and the legs were feeling tired, so I just told myself to give it the best effort I could.
I was lucky that my husband and sister-in-law were willing to spectate and warm-up with me since I did not know anyone going into the race. We ran around 1.10 miles for my warm up and then I made my way to the start line. I put an extra scrunchie on my wrist, tightened my hat, chit chatted with people at the start line and then the racing gun went off…
After the first 400 m it was clear I was going to be running a lot of the race solo. Two guys pushed ahead, then me, and then a sizeable gap before the next group of people. Had I known it was going to stay like this most of the race I would have pushed harder to be near the top two guys, which I think I could have done…but more on this later.
The first mile passed pretty unremarkably. I kept the two top guys and the lead biker in my view and ran a 6:09. I was going for a 6:10, so I was happy with it. I’m guessing the two leaders went out around 6 minute pace. I was feeling decent, despite my high mileage week. Soon after the first mile I saw my husband and sister-in-law. They cheered for me and snapped the photo below.
Then, mile 2 was the most eventful mile by far. For those of you that know me in real life, the next set of events will come as no surprise. 😛 I was in 3rd place overall in the race and the two lead guys had gained some ground on me, so I could no longer see them or the lead biker. I came to a cross roads just before mile 2 and the arrow on the ground was partially etched away, so it was not clear if it was indicatin to go straight or to turn right…I guessed and started going straight as I screamed out “which way do I go?”, but heard no response because no one was near me… I had a sinking feeling I was going the wrong way and about 15 seconds later I looked behind me and saw in the distance the 4th place person (a guy), go right by that arrow. I quickly sprinted back toward the crossroad and made a right to go back on the course successfully adding on approximately 25 seconds to the race official 2nd mile (my watch hit the 2nd mile in 6:23). I was feeling frustrated that it was not clear where I was supposed to go and now I was in 4th place… I later hit the 2nd mile on the race course around 6:45. I was also feeling frustrated because I think I could have stuck closer to the top two guys and then I wouldn’t haven’t gotten confused at the cross roads, but I (falsely) figured they were running around 17 minute 5k pace, which is not the shape I was currently in. The photo below details how I was feeling.
I vowed to put my 2nd mile behind me and just focus on the final 1.1 miles I had left and give it my best effort. About 200 m into mile 3, I passed the 4th place guy and was once again in no-(wo)man’s land running all alone. Thankfully the rest of the arrows were clear and I even saw a race photographer on some sort of electric scooter, which made me smile. Around 300 meters to go I saw my husband and sister-in-law, and told myself I was going to have to really kick it in to still be under 20 minutes with my course mishap during mile 2. I knew my true time was in the low 19 minutes, but what could I do, except kick at this point? I was determined as you can see from the photo below.
I hit mile 3 at 6:25 according to my watch… And then I saw finish line in the distance and felt confused when I saw an unbroken tape. I knew I was not going to be the winner, there were two guys for sure ahead of me. Then I realized it was for me, because I was the first place female! I tried to sprint it in even more as I approached the tape and put my hands up because I had never broken a tape before and that’s what I saw all the pros do when they won a race. 😛 I ran 5:40 pace for the last 200 m, which is not really a sprint (for me), but I tried, okay?!
I crossed the finish line in an official time of 20:06, knowing very well that I had run an extra 200 meters with the mishap during mile 2. My Garmin showed that I ran 3.21 miles in 20:06, putting my actual 5k well under 20 minutes.
Regardless, I was 1st female and 3rd overall, which is pretty cool! And if anyone is interested, my 5k was actually around 19:28… 😛 I calculated that by putting in my Garmin pace to a pace calculator as seen below.
When I found out 2nd place was 19:04, I thought to myself that I could have run that time or pretty darn close. Usually I don’t go out with the very lead guys in a race because the lead guys are typically under 17 minutes and I am certainly not in that kind of shape right now. But, what I do know, is that it is harder to push yourself when running alone, which is what I did most of the race and you just have to do your best! I probably would have had a more successful race (and would not have gotten confused during mile 2) if I stuck with those 2 guys. But oh well, I still had a fun race! 🙂
Overall, the race was awesome! The medals were cool, there was a costume contest for the best 90’s costume, and I won a free entry for next year, so I can try to defend my title. haha. Plus, the other top two females were super sweet and it was fun to meet them and take a photo with them at the awards ceremony. I also loved all the 90s music on the course and at the awards ceremony-I still have Barbie Girl in my head weeks later 🤣 I will definitely be back next year, it’s free for me after all 😉 And they will also be debuting their 10k race next year, if you are into 10ks more than 5ks! 😛
Did you run the I love the 90’s Chicago 5k or do you plan to do one of their races in a different city!? If not, want to join me in Chicago next year?!
*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a healthcare professional with any questions or concerns before adapting a new way of eating.
It is 2019 and I would be shocked if you told me that you do not know at least one person in your life that is vegetarian, vegan, or plant-based. Same with gluten-free. Or soy-free. Or oil-free. But, I digress. The focus today will be on plant-based eating. You probably hear about this way of eating all the time or may even eat plant-based yourself on the daily or by participating in #meatlessmonday. But, do you truly know the difference?! It’s okay if you do not! I’m here to save the day 😉
As a future Registered Dietitian Nutritionist (RDN), food is my favorite topic! I love researching about food, talking about food, cooking food, and obviously eating food 😛 But as your favorite future RDN, runner, and black bean lover (I’m making a lot of assumptions here, okay? :P) I am here to set the record straight about the differences between the types of plant-based eating patterns, and to provide you a few resources along the way. So, let’s get to it! I promise it’s not that long, but full of helpful information and a link to some resources! 😉
Me eating a vegan cookie dough bite and living my best life 😛
The key difference between vegetarian, vegan, and plant based
First of all, let’s be clear. Vegetarianism, veganism, and plant-based diets have a lot of similarities, but they are not the same. Two of them are diets and one of them is a lifestyle. More on this later.
According to the Harris Poll conducted by Vegetarian Nutrition resource group in 2016, 37% percent of the population always or sometimes eats vegetarian meals when eating out (1). Note that approximately 3% percent of the population is vegetarian (including vegans) all the time, regardless of whether they dine at home or out (1). A slightly higher proportion of people (5%) always eat vegetarian or vegan meals when eating out (1). Three years later, in 2019, I imagine the numbers of vegetarians are even higher, and we see this reflected in huge increased in plant-based options at restaurants. There has also been an increase in exclusively plant-based restaurants. This makes sense because nearly 25% of millennials (yes, I am one :P) consume a vegetarian or vegan diet (2). With the increasing popularity of plant-based, especially with my generation, you may find yourself wondering about the differences between the 3 eating patterns.
Whether it is something you are interested in yourself, you are about to host a dinner party with a vegan guest, or you are unsure how to explain yourself to your family, this is the post for you!
So, grab a bite to eat and let’s discuss the key differences! 🙂
Vegetarian
A vegetarian diet refers to an eating pattern that forgoes all forms of flesh foods (3). This includes seafood, shellfish, poultry, beef, etc. A vegetarian consumes a diet containing fruits, vegetables, grains, legumes, nuts, seeds, and soy products, but no flesh foods (3). Depending on the type of vegetarian, they may consume dairy or eggs, though (3). A vegetarian who still consumes honey, dairy products, and eggs, but no flesh foods is called a lacto-ovo vegetarian (3). A vegetarian that consumes dairy, but not eggs is referred to as a lacto-vegetarian and a vegetarian that consumes eggs, but not dairy is called an ovo-vegetarian (3). There are a multitude of reasons someone might adapt a vegetarian diet, but the most common reasons include: health, environmental concerns, ethical concerns, and enjoyment of vegetarian foods (3,4). Some other less common, but still fun reasons to go vegetarian: you’ll be more regular (runners love talking about poop 💩), your dinners will be pretty and colorful 🌈 (millennials love putting food pictures on Instagram :P), and you may live longer 👵🏻 (4).
Veganism
Veganism, is not a diet at all, but rather a lifestyle. What does this mean? Someone who practices veganism will not consume any flesh foods, honey, eggs, or dairy. Vegans have been dubbed “strict vegetarians” by some groups. Yet, veganism extends beyond diets. True veganism is an ethical practice that seeks to reduce harm and suffering of animals in the world. A vegan likely will not wear clothes with any animals products (i.e. wool or leather), will not go to zoos, use products tested on animals, and any other activities or practices that might bring harm or suffering to animals.
Please, respectfully discuss with me in the comments or via e-mail if you agree/disagree with the following… but some people may identify as vegan, but occasionally wear animal-based products because they already owned them before going vegan (but then will not buy any more animal-based products moving forward), use make-up that was tested on animals, or they might allow their child to go to a zoo for a school field trip. The end goal of the vegan lifestyle is to reduce animal harm and suffering, but to also make this lifestyle accessible to as many people as possible! A 95% vegan lifestyle is better than a 0% one! Registered Dietitian Nutritionist Taylor Wolfram describes this beautifully and in more detail in her post entitled: Veganism is not a diet. I highly recommend checking it out!
Plant-based
Finally, plant-based is a more general term that refers to a few different eating patterns. The most common type of person who calls themselves plant-based is someone who eats a mostly vegetarian or vegan diet, but occasionally has meat or dairy products. A pescatarian falls under this category because they consume a vegetarian diet, but they also eat fish, dairy, honey, and eggs, but no other flesh foods. A second category might be a person who is not a true vegetarian or vegan, but they call themselves “plant-based” because it is a more general term and they like the flexibility of this classification.
As of today, I personally call myself plant-based, because I am 98% vegan, but I very occasionally consume food that contains honey (but otherwise no animal products) and some of my clothes and cosmetics are made from animal by-products or tested on animals. I am slowly working to live a more cruelty-free lifestyle, but with my current budget as a student, I’m not about to throw away clothes or shoes I already own, but I try to only buy vegan products when I’m on the search for something new. *If you have any thoughts about this please comment or e-mail me, but be respectful.
A third category of plant-based are people that eat a whole foods, plant-based diet (WFPB). This diet is technically a vegan diet in the sense that it avoids all flesh-foods and animal by-products, but they may not have the ethical ties that a true vegan has (5). Furthermore, a person adhering to a WFPB typically avoids processed foods and choses minimally prepared foods, as close to the Earth as possible, such as i.e. salads (5). This diet was made popular from the documentary Forks over Knives and the book The China Study.
Do you eat plant-based, vegetarian, or vegan? I’d love to know if you do and why you do! Drop me a comment below. Be on the lookout for more information about plant-based, vegetarian, and vegan resources for endurance athletes, specifically, later this summer!
Additionally, comment below or e-mail me if there’s a topic you’d love for me to cover here. My goal is to help and inspire all of you! 🙂
BONUS! Check out the new blog tab, entitled RESOURCES for some of my favorite resources for plant-based recipes, books, cookbooks, and documentaries! 🙂
*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a practicing RDN or another healthcare professional with any questions or concerns before adopting a new way of eating.
Fueling Veggie Athletes 
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