Row, row, row

Today I want to talk about running, rowing, and recovery!


As most of you know I've been having some IT band issues and knee pain when I tried to run. I haven't run for a week. I've been rolling, stretching, icing, and hoping the pain wouldn't appear again. 

I also visited a sports massage therapist, because I was advised by numerous people that this would help.  I went today and was happy and again frustrated by the results.  
The massage was at West Orange Massage Therapy in Orlando. It's a great place and I recommend it to anyone in west Orlando.  I've also had a facial done there.  The frustrating part was that my IT band may not all be to blame.  I have some seriously tight hips and a weak psoases.

I left feeling a good bit looser with some new stretches to add to my arsenal.  I also bought my own "home hip massager"; a tennis ball.  It hurts, but I already feel progress.


The frustrating part is that my knee hurting started this whole process.  But my knee feels fine and has felt fine since the second I stopped running.  It's hard to understand how tight hips lead to a tight IT band that eventually stopped my running.


I'm going to wait (and it's going to be hard) another week until giving running a try.  I have to remember, "It didn't take a day to get this tight, so it won't just take a day to fix it."


In the meantime my cardio life has been a State Farm commercial.  Row, row, row.

This is my first time using the row machine. Some might say that it's a little boring, however it gives me the same mental focus that running outside does.  There's nothing to do but think about what you're doing and eventually the mind will wander.  
I've been rowing 5000m (close to 3 miles) and I've been able to do it in 25 minutes. My complaint is that the machine's timer doesn't stop when I do, so when I stop for water my times keeps going. It wouldn't be a problem if I wasn't so darn competitive! :) And I do hear these hamsters in my head as I row. "Row, row, row".


I have one more week of rest, row, stretch...then we'll see. 


I am very excited for this weekend because it is the first Saturday night --> Sunday that Kyle and I have been off together in 2012!  Yes!!!  We have tickets tonight for a great foodie event in Orlando and we are seeing The Hunger Games on Sunday.  One of us is more excited about that than the other....can you guess who?


Finally, this video makes me happy and brings a tear to my eye.  If you're sad about not winning $640 million just give this a watch. It's worth at least $100 million! :)


Have you used the rowing machine?


Love and silent "p's",
Carissa & Kyle

March Foodie PenPal

March is coming to a close.  It may be spring, but it already feels like summer here in Orlando! Hotness makes me sad....but do you know what makes me  happy?
FUN MAIL!

Minnie likes mail.

I have always enjoyed getting the mail ever since I was a kid. Getting the mail is even better when there's a delicious box of goodies waiting for you.  Hence why I love being a part of Foodie PenPals!

My penpal this month is Mackenzie who blogs at Wealth is Health! She's a super fun girl who runs and workouts hard! That's right up my alley.


She sent Kyle & I a delicious box. I hid most of it from Kyle because I wanted the yummy treats all for myself.  Is that so wrong?

In our box:
- Yogurt almonds
- Chocolate chip protein cookies
- Energy bites
- Larabars (pecan pie + blueberry)
- Spirutein Cookies & Cream protein powder


I don't know what I liked more; the cookies or the vanilla almonds. I'm a big fan of yogurt raisins AND yogurt pretzels. Yogurt almonds? Totally new to me and amazing!

The chocolate chip protein cookies were great too.  I am a BIG fan of chocolate and I'm always trying to stay healthy and get the most out of what I eat.  Mackenzie sent the recipe too which was awesome! I just need to find some almond flour and we are in business.

Thank you Mackenzie for helping make our March delicious!


If you are reading this and thinking "I want a Foodie PenPal" then you can get one! If you blog or just read blogs you qualify.


Lindsay (the amazing blogger, RDT, and creator of Foodie Penpals) has a contact form on her blog you can use to sign up.


Here's the 411 on Foodie Penpals:
-On the 5th of the month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you can choose to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.
- Foodie Penpals is open to US, Canadian residents & UK residents. 

I'm looking forward to next month's penpals already!

Love and flat rate shipping,

Carissa & Kyle

How many calories should I eat?

This week is all about healthy eating at Fit2Flex. I didn't intentionally set out for the week to focus on that, however my posts just came together that way. Fun!

Knowing how to eat for your body is one of the hardest things to figure out.

Feed me!

Yesterday I talked about my total calories for the day.  It was 1,804 calories.  I aim to eat between 1800-2200 calories a day. 


I will try my best to explain how to find your calorie numbers in this post.  Keep in mind it will not be exact. These are just guidelines and I am not yet a registered dietitian.


The MyFitnessPal site I used yesterday uses the most accurate equation, the Mifflin St. Jeor equation, to estimate your BMR. 
BMR = basal metabolic rate. 
Basically the calories your body would burn a day if at rest.  Think about it this way - these are the calories your body needs to survive and fuel your brain, kidneys, heart, etc...  Once you are up, active, walking, working out; then you are burning more calories. IMHO, you should NOT eat fewer calories than your BMR. This would put your body into starvation mode and have a negative impact in the long run.

My BMR according to the Mifflin St. Jeor equation on MyFitnessPal is 1,402 calories.  

I have had my BMR tested by a calorimetry machine and my BMR is actually around 1872.  Why? I have a lot of muscle which is a more metabolically active tissue. A simple equation based on age and height doesn't account for this.

Using the DietBlog site my daily calorie range was calculated like this:

That is pretty self explanatory but it means that I can eat up to 2176 calories and not gain weight.  An intake of 1306-1741 will help me lose weight. These numbers do take into account about 30 minutes of exercise 5 times a week.  Marathon training and long runs above 6 miles would require more calories.


All that being said I aim to eat about 2,000 calories a day or 1,800 if I'm watching what I eat.

How does this apply to you?  


Find your BMR to get a general idea of calories needed and adjust for exercise.  Using these online tools are a good starting point.


Your BMR increases as your build lean muscle and it decreases with age and if you starve yourself. Also a 10+ pound weight loss/gain would effect your BMR.


Calorie numbers are important, but as I talked about in my "What is a Healthy Diet?" post there is so much more to nurturing your body than strict calorie numbers.  I choose not to focus on calories often.  I aim to eat clean, nutrient dense foods.


Right now I am trying to watch what I eat and it hasn't been easy.  The more I try to eat better...the more I want to snack.  Not being able to run is really messing with my head.  I starting using the rowing machine as my cardio and I take it one meal and one healthy choice at a time.  If you are trying to lose weight and struggling just know you are not alone.  We all have times when we feel that our body isn't "at it's best".  It's all a matter of knowing what to eat, when to eat it, and having the will power to consistently make the right choices.  I'm working on the last one this week.

I hope this post help shed some light on the "how much should I eat" dilemma. I'd be happy to answer any questions.

How many calories do you aim to eat a day? Do calories confuse you?

Love and kilojoules,

Carissa & Kyle

Wednesday Calorie Count

This Wednesday it's all about the numbers. The calorie numbers.  I'm going to use my daily food journal as part of What I Ate Wednesday, hosted by Jen at Peas & Crayons, to show my actual calorie numbers for a day of eating.


Yesterday I did a post on "What is a healthy diet?" Today I'm taking it a step further and showing my own calorie count.


Today's overall calorie count: 1,804


I used MyFitnessPal online to track my calories.  It is fairly simple to use, however I don't like that it doesn't show vitamin intake for the day.


Here's how my meals broke down:

Breakfast 

Julie's Baked Oatmeal + Blackberries + Coffee

Lunch

Rotisserie chicken + roasted red potatoes + snap peas

Dinner

Egg/Hashbrown crock pot casserole + salad + raw bell pepper

This is an odd and carb heavy dinner for me to have.  I made it, because I'm thinking of cooking for our Easter brunch and needed to test the recipe.

Snacks

Snack 1

Banana + Starbucks coffee with soy milk

Snack 2 - Post-Workout

Chocolate GAT Prolein shake w/ water

Clif-Z Bar

Snack 3

Honey Nut Chex

Snack 4

Rice cake + almond butter

Small red apple

 Total Calories: 1,804

Obviously this is an estimate and I would guess a low estimate.  

My calories were probably really around 2,000. It's hard to estimate grams of items in a recipe like the backed oatmeal. As I suspected I had too much protein and carbs and my fat intake was low.  We need far less protein than most of us eat....but...I keep on eating protein because I find it helps me maintain my weight.

If you're reading this and thinking, "How many calories do I need?" I hear ya.  That's the key question.

And....I'm going to have a whole post about that on Thursday (tomorrow)!!! Sorry for the tease, but it's a lot of information so I wanted to give it due space

How do you count your calories? Do you?

Love and the numbers game,

Carissa & Kyle  

What is a healthy diet?

What is a healthy diet?

I started a new class today called "Nutrition Concepts & Controversies" and we discussed this topic today.  
A person's diet is influenced by a myriad of outside forces; environment, culture, habit, cost, preference..the list goes on and on.  People are vegan, they have allergies, they have access to certain foods and not others...  
It would be impossible to define a healthy diet in 5 broad characteristics....wouldn't it? Not really.  Think about these 5 characteristics of a healthy diet.

A healthy diet has:
1. Adequacy
     - The diet provides all the essential nutrients your body needs to function.
2. Balance
     - All essential nutrients are consumed in the proper balance to maintain health.
3. Calorie Control
     - This is the hardest one as food is more than fuel.  Fuel can be a source of entertainment, comfort, celebration, etc...HOWEVER at the core the purpose of food is to provide your body with energy.  Being in calorie control means that your food intake matches your energy needs and isn't in excess.
4. Moderation
     - There are foods that need to be limited - fat, cholesterol, salt, and sugar.  I said limited and not ELIMINATED.  It's all about moderation, while achieving the objectives above.
5. Variety
    - Nutrition scientists caution people to not eat the same diet all the time.  


Seems simple enough.  A healthy diet is adequate, balanced, with calories in control.  A variety of foods are eaten with certain ones eaten in moderation. I like it.

I feel like my diet is good.  It has, however, taken me years of learning and experimenation to achieve a diet plan that feels right for me.  And I still have days where I'm so far off the bandwagon that I can't even see the dust trail. For example, I'm fighting a nighttime snacking habit that I let myself fall into right now.  To combat it I'm making sure I've had enough calories throughout the day and drinking tea at night.  I also just realized that I forgot to buy gum at the store.  Thank you, random brain! :)


This week I'm making an extra effort to watch extra snacks.  I'm resting from running and trying to get "bikini ready" for the summer months.  


Here's our weekly In & Out:

Based off of this list do you think you have a healthy diet? Why or why not?


Love and my plate,
Carissa & Kyle


We also added a Nutrition page linking our nutrition and food related posts from the past.

IT Band Syndrome & Knee Pain

Hi. My name is Carissa.  I'm a runner and I have IT band syndrome.

I can't run.  Literally right now..I can't run. And it STINKS! I finished 2 half marathons this winter and I did several 3-5 mile runs after my last half, but now I can't run.  I get a sharp pain on the outside of my right knee when I try to run.  Stop running. Pain stops.


I haven't been to a doctor, but after some research and Twitter blasts, I'm pretty sure it's IT Band Syndrome or Iliotibial band syndrome.


Apparently this is not uncommon.  Apparently I have to rest and stretch. Clearly I'm not happy.


IT band syndrome is usually caused by inflammation of the IT band.  It can result from overuse, over training, excessive pronation, pelvic tilt, poor shoes, running on uneven surfaces or having a short leg.  I have a short leg, I pronate, and I just finished a lot of training.

So what do I do now?  


According to my research here are common ways to treat IT band syndrome:
- Rest
- Ice
- Get a sports massage
- Foam rolling focusing on the thigh, calves, and front of hip
- Strengthen your hips with exercises like lying leg raises, 1-legged squats, etc...

- Stretch...A LOT!

- Run backwards...really?

I'm going to not run at all for 2 weeks and stretch and foam roll multiple times daily. 

I'm going to keep lifting, but I will increase my intensity there.  I won't necessarily be lifting heavier, but I'll have less rest and aim to keep my heart rate elevated.  I'll also bike and try to swim.  The rowing machine will become my BFF.

I'm also going to journal my food big time.  Running is a major source of calorie burning for me and without it I need to address my food needs.  I won't need as many carbs or calories as I've been having.  My meals will be need to be carefully thought out and very clean so I maintain my weight.

I'm going to try to not panic.

I was running fine and then 1/2 mile in "bam" knee pain.  I tried to keep going, but my knee seriously couldn't function.  My 3 mile run turned into a 2.5 mile walk full of tears.

Running is so much to me.  It's stress relief, it's my cardio, it's what brings me a lot of personal pride.  I've run since 6th grade and have never, never, never had knee pain.  I'm scared.  It didn't come on slowly.  It came on fast and now I'm sidelined.

I will not panic.  I will not let one activity define my entire fit lifestyle. I have a plan in place, as outlined above, and I'll start recovery now.

Kyle challenged me to see how fit I can be without running.  We're going to do all my weight and body fat measurements and make sure I can maintain my current state from high intensity training and other forms of cardio.

I'm putting my Garmin in the drawer and my foam roller in my living room.  Wish me luck as I tackle my inner IT band demons.

Have you had IT band problems? How did you recover?

Love and scar tissue,

Carissa & Kyle

I'm Busy

I feel like I start every post by saying..."today was a busy day"... When I see people and they ask how Kyle & I are, I feel like I'm always saying, "Good. (pause) Busy."  

Maybe I am that busy. I feel busy. We work and we workout. We're always on the go.  Maybe I should stop saying "I'm busy" and just say that I'm "living at a fast pace". What do you think?


Saturday started with some announcing duties at the Winter Park 10k Road Race.  Congrats to the over 4,000 runners at the event as well as Krystal & Michelle who I saw out there. 
It was bittersweet being there. I'm always so motivated to run after I announce a race.  Today I was sad knowing that I'm still "resting" my knee and hoping my IT band calms down.


After the race Kyle & I made the most of the beautiful afternoon here in Orlando.  The weather was cloudy in the am, but as we pulled into our afternoon destination the sun came blazing out.
Where did we go? My favorite place in town:

Rosen Shingle Creek!
Kyle was meeting some friends for beach volleyball and I was there for the pool.  We visit Shingle Creek each summer and it's the perfect staycation location.
I had lunch poolside and it was a delicious sunny day meal - a big ole salad!
In the mix: Blackened chicken, roasted tomatoes, olives, carrots, cucumbers, feta, banana peppers, and lime vinaigrette. 

I wasn't feeling I was at my "swimsuit best" at the pool, so a salad was exactly what I needed.  I don't think I've put banana peppers in a salad before.  They were a great addition!


After the pool Kyle & I headed home and passed out in separate rooms.  Not intentionally...we were just so exhausted. An hour nap later I was groggy and I had a dilemma.  Force myself to get up and cook OR eat a processed, frozen meal?


I reminded myself that health and fitness aren't easy roads. A great body that you're proud of isn't easy.  It's the result of making good choices...every day! So I got up!


We had turkey blue cheese meatballs with veggies and raw bell pepper.  The big bonus here is that we now have a healthy meal for lunch tomorrow too.  

Doing the right thing feels good; no matter how busy you are.


Do you feel like your life is one busy blur?


Love and the fast track, 
Carissa & Kyle

Five Things Friday

Well hello late Friday post! Today has been a busy day with an early am workout and a Braves game at Disney.  

My "office"

Regardless of whether you read this on Friday or Saturday here are 5 things that we've been enjoying this week!


1. Julie's Baked Banana Pecan Oatmeal
I cannot tell you how fantastic this stuff is!  It's great right out of the oven BUT it's a fast, healthy breakfast to-go also. Basically it's oats, fruit, milk, and nuts.  What's not to love?

I've been reheating it in the am and topping it with a little syrup and fresh blackberries.  It's a dream!
I'm going to play around and add apples next time and more cinnamon.  It's also making an appearance on our Easter Brunch menu.  Thanks Julie! Check out the recipe on her awesome blog.


2. Cute Cat Videos
Speaking of Easter, our kitten Minnie is apparently not a huge fan of my collection of Easter stuffed animals. What do you think?
 


3. Green Smoothies

The weather is warm hot and the blender is back in action! Kyle and I have been enjoying a wonderful bounty of green, super healthy smoothies.

In our mix: spinach, frozen peaches, OJ, Olympian Labs pea protein, and chia seeds.
It's a good feeling in a cup!


4. Roy's
Kyle and I visited our favorite restaurant, Roy's, last night.  We have been there for several date nights and it's the location of our first date back in 2008!
My entree was the Shiso Salmon with spinach and caramelized onion polenta.  And yes, I could not resist their amazing chocolate souflee.  Best. Dessert. Ever.

5. FHBC12 Scholarship
I'm also thrilled that I was awarded a scholarship to attend the 2012 Fitness & Health Bloggers Conference in Denver in June! I have never been to a big bloggers conference and I'm so excited to learn more about blogging as well as mingle with some brilliant RD's and fitness professionals! Thank you to Refuel with Chocolate Milk for the scholarship!


And just for fun let's throw in a Friday Fit Tip:
        If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then refuel. In a new study, beginners who trained to failure then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. Eight ounces of v1 percent chocolate milk will provide all the nutrients you need to achieve the same result. So work to failure and then refuel for success!

This weekend I'm busy with work and then I return to school on Monday....womp womp! I'm actually excited as I am taking a class on Nutrition Concepts & Controversies.  I'll be sure to share what I learn.


What food did you enjoy the most this week?


Love and a hot, hot March,
Carissa & Kyle

Dirty Girl Mud Run

Things I'm looking forward to in April:
- Roadtrip to Atlanta
- Running a 5k
- A girls weekend
- Getting muddy


Oh wait~ all of those things are happening in one awesome event!  The Dirty Girl Mud Run in Atlanta!  Who's psyched? <---- this girl!

I spent most of the winter training for my half marathons. I was very focused on speed, distance, and time.  I love running, but it was definitely hard.  I needed a fun run on my agenda.  A run where I could just enjoy the event, my friends, and still be challenged - enter the Dirty Girl Mud Run!


Dirty Girl is a 5k course with 11 killer obstacles along the course.  Yes, there's a mud crawl and other fun obstacles like the "Utopian Tubes" and "The Hangover".


If you are a new runner this race is especially great for you. It's designed for runners of all speed levels with waves spread throughout the day. It's all about the fun and the accomplishment of finishing.  I personally think 5k's go by so much faster with obstacles.  You're having so much fun running from one challenge to the next that all too soon you realize that you've run 3.1 miles.


Did I mention it's for girls only? Yup, no boys allowed!

I also like to support races that give back.  Dirty Girl gives a portion of proceeds to the National Breast Cancer Foundation and they support an entire wave for Cancer Survivors.


Dirty Girl has runs across the country. I'm taking on the mud in Atlanta on April 28 at Aaron's Amphitheater. They have races across the country this year, so see if you can get muddy too! 

OR you can join me us in Atlanta!
That's right! Look at these awesome girls I'm running with:

Alexis of FitPossible

Madeline of Food, Family, and Fitness

Maria of A Life to Bragg About

Victoria of Victoria Runs

And...hopefully my sister-in-law Kelsey. Yup, called ya out!

We are in the 1:45 wave if you'd like to join in on the blogger love!

Just a warning: It's going to be awesome.  I may sing Christina Aguilera's "Dirty" as I run. Matching outfits will make an appearance and yes, in neon.

Want to learn more about this great event and possibly win a free entry?  There will be a Twitter chat on Thursday, March 22 at 9pm EST. Use the hasgtag #dirtygirl.

Have you ever done a mud run?

Love and dirty girls,

Carissa and Kyle

FitFluential LLC compensated me for this campaign. All thoughts and opinions are my own.

WIAW - Eating Machine

Somedays I feel like an eating machine.  Not that today was one of those days where I ate a "ton", but I felt like every time I turned around it was time to eat.  And by "time to eat" I mean...I was hungry.
I missed my workout, so I didn't need any extra calories.  I made sure to listen to my hunger.


I asked myself....
- Am I hungry?
- Am I thirsty?
- Am I eating out of habit?
- Am I eating out of boredom?
- Is this is best thing I can choose?


Eating is such an emotional action. Sometimes we need to listen to what our body really needs.


Here's my What I Ate Wednesday eats. I'd love your feedback on my food choices.  Thanks again to Jen for hosting this great par-tay!

515 a.m. - BreakfastCoffee with creamer. I did not drink the cat.

Clif Mojo Bar

I got this on sale (obviously) and it did a good job of keeping me full for several hours.  Thank you "low glycemic index".
8 a.m. - SnackGrande Soy Dirty Chai Tea Latte

10 a.m. - Snack10 Blackberries
11 a.m. - SnackOvernight Oats in a Jar

So good! Everytime! I really loved the addition of the blackberries. Bless the blogger who created this wonderful, resourceful breakfast.
1:30 p.m. - SnackI had a snack from my "Foodie Penpals" package while deciding what I wanted for lunch.  I'd show you...but...well...I can't just yet :)
2:30 p.m. - LunchMy "I don't want to eat leftovers" lunchMorningstar buffalo chck'n tenders + Green Giant healthy weight veggies

Hummus chips did make an appearance. Fact.
5 p.m. - SnackCara Cara orange

730 p.m. - DinnerLoaded baked potato with baked chicken, caramelized onions, and sour cream Raw red pepper

This is a larger and much more carbohydrate heavy than my usual dinner.  It was Kyle's vision! However I am noticing that I am not wanting to snack tonight. Is that because I ate a more reasonable dinner portion? Interesting.
I rented "The Girl with the Dragon Tattoo" and I'm hoping to watch it tonight.  I read the book over a year ago and am interested to see what Kyle thinks.  Have you seen it? I know it's a little dark, however I really enjoyed the book.
Also a quick thought - Are you new to your fitness journey? Would you like extra motivation for certified trainers? Ahem - that's us! 
We are thinking of doing a mentor program to help fitness "newbies" with their accountability and goals. It would work for new runners or someone looking to lose weight too.  It would be mainly twitter based and not appear on the blog.  Let us know if you would be interested and why!
Why do you eat other than being hungry?
Love and Swedish novels,
Carissa & Kyle

Delicious Dinner Duo

Today has been an odd day schedule wise.  
I was up at 4am to announce a corporate race at 545.  I then had plans to go to the chiropractor, get my massage therapy done, and workout.
My body had other opinions.  By the time I finished work I was hurting.  My hip had been bugging me since Saturday and the rest of my spine had slowly worked its way out of alignment.  My chiropractor told me that my hip was basically locked out of position.  Ouch.  He put me back together like the tin man and I settled into my massage.  Massages make me feel better, but they also release lots of toxins.  
After all that I decided that it would be best for my and my body to rest and heal.  I NEVER skip workouts, but today I did.  I'm not thrilled about it, but I had to listen to my body. My cranky, achy, crooked body. But tomorrow...Mr. Gym...I've got your number!


Now onto the dinner duo.  The last two nights we have had delicious, new-to-us dinners that came together very fast.  Fast, easy, healthy...I'm sold!


Sunday night I made baked chicken using Kraft's new Fresh Take coating mix.  Using my coupon magic, I scored 4 packs of these totally free! #winning!

We used the rosemary flavor.  I cut the chicken in half to make in thinner, coated it in egg white, then the bread/cheese mix, and into a 375 oven for 28 minutes.

I think I cooked it a few minutes too long. I'm always so afraid of under cooked chicken. This one was over, but still tasted great.

We served it with roasted red potatoes (Kyle's fave), asparagu, and a tomato with balsamic vinegar.

The surprising part was that the chicken was really good leftover the next day.  I typically hate re-heated chicken but I liked this.  #doublewinning


Last night's dinner was another Monday salad! Gosh- we're hard to predict!

Kyle created the concept after our balsamic tomatoes last night.  Into the mix went:

• Rotisserie chicken
• Diced tomatoes
• Part-skin Mozzarella cheese
• Fresh basil
• Asparagus
• Balsamic vinegar
• Salt and pepper

Dinner with a side of Easter candle.

It was shockingly good and pretty healthy, because we didn't use any oil as our dressing.  I had mine with a side of sauteed spinach....and a massive amount of hummus chips.  Good salad.  Not very filling.

I'm going to do some updating to the recipes page today too.

What's the last, delicious "new-to-you" dinner you made?

Love and acid,

Carissa & Kyle