RUNNER'S FIVE MUSCLE GROUPS TO STRETCH

Hamstrings

Hip flexors

Quadriceps

Calves

Iliotibial band

-Scott Jurek

SCOTT JUREK'S LENTIL-MUSHROOM BURGERS

1 cup dried green lentils
2 1/4 cups water
1 tsp dried parsley                        
1/4 tsp black pepper
1 garlic minced cloves
1/4 cups finely chopped onion 

3/4 cup finely chopped walnuts

2 cups fine bread crumbs
1/2 cup ground flax seed

1 cup finely chopped onion 

2 garlic mince cloves
3 cups (454 g) finely chopped mushrooms
1 1/2 c spinach
2 T cooking oil
3 T balsamic vinegar
2 T Dijon mustard
2 T nutritional yeast
1 tsp salt
1/2 tsp black pepper
1/2 tsp paprika

In a small pot, bring the lentils, water, parsley, 1 garlic clove, and 1/4 cup onion to a boil. Rduce heat and simmer, partially covered, for 35-40 minutes, until the water is absorbed and the lentils are soft.

Combine walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well.

Sauté the remaining onion, remaining garlic (2 cloves), mushrooms, and spinach greens in oil for 8-10 minutes, then set aside. Remove the lentils from heat, add the vinegar and mustard, and mash with a potato masher to a thick paste. 

Combine lentils, sautéed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes more. 

Press into with 1/3 cup to form burger patties and press into pan. Lightly fry in a skillet until lightly browned and crisp, 3-5 minutes on each side. 

Makes 12. 

Combine  From Eat and Run

PERFECT ROYAL ICING

CRAFTSY Stephanie

Wilton icing recipe: 
Powdered sugar - sift
Meringue powder

Whisk together

Add vanilla.

Add water 1 T at a time in mixer. (Don't add too much!)

Use a spatula to make sure the dry bits are incorporated.

Once wet but thick, whip for 4 minutes on high.

Should look dry and stiff when finished.

Use a spray bottle to water down your icing.

5 consistencies

1. Stiff outline - lettering and outlines - can flatten with spoon, but stiff (doesn't relax)

2. Loose outline- outline of cookies

3. Stiff flooding - small areas - relaxes slightly from peak

4. Medium flooding - navigates around the small shapes done with stiff icing - useful for speed

5. Smooth flooding - 
Adjusting consistencies

BENJAMIN FRANKLIN ADVICE ON LIFE

 " Either write something worth reading or do something worth writing."

RULE OF 72

 Divide 72 by your annual interest rate to find the double time in years.

72/7 = 10.3 years

THINGS I WOULD TELL YOU IF YOU HAD THE BANDWIDTH TO LISTEN

 Last night I picked up my boyfriend at the train station. It was predictably late, but it gave me the time to shower his dog (that was my shower too, and that was a new adventure!) and wash his collar so that he smelled good again. 

I also found out last night that today was the bulk pickup, and I had my previous oven blocking the corner of my kitchen since I paid for the price of movers and got his dad’s fridge and stove in good used condition. I thought about keeping it in the shed for backup, but realized I didn’t have the space. I dragged it through the house on my own when I realized that I was ready to let it go. It got stuck at the front door with corrugated threshold, and I didn’t have enough strength alone to overcome it, so I called for help, and Princess Pirate helped me get it out of the house on the front step. 

I knew that the conference that BF was working at was going to wipe him out, and that the day before that ended in a late night did not set him up for anything but being tired. 

When we got home, he saw the stove, and asked, « So we have to deal with that tonight? ». I guess I didn’t make myself clear when I gave both options. Did I say yes, but we could do it before 7 in the morning? I was pretty sure that if I didn't want to do it now, I definitely wouldn't want to do it that early in the morning. I was also sure that I needed it out of my kitchen, because there was no room for it and it had already been blocking cupboards for a few days. 

I might assume that I wasn't brave enough to take the fallout of insisting, but I think it was a very rational choice given that I wanted to do it and he did not, so I would do it alone, so he went off to bed while I wrestled the stove out of the kitchen.

It wasn't too bad getting through the house but getting through the double doors with a small entrance was tough once I hit the metal doorstop. Fortunately, I met PP's boyfriend who was blocked by my endeavor and therefore required to help if he wanted to get in! In short order, he helped me lift it up and out, down the steps. I was able to walk it pretty easily to the curb after that.

By morning it was gone, and when my BF noticed, he asked why I didn't ask him to help.