Studies have shown that having a snack within 30 minutes of finishing a hard workout will help you recover, rebuild and prepare for your next workout. The ideal snack is made up of a ratio of between 3:1 and 4:1 of carbohydrates and protein with a range of between 100-300 calories. 

Six out of seven days a week I run or walk in the morning, somewhere between breakfast and lunch. Regardless of working out or not, I'm typically looking for a snack mid-morning. In trying to avoid extra calories, this works well timing wise as it combines the desire to have a snack with the need for something to recover.  

My ideal snack / recovery food would have the following characteristics:

• I'd know exactly what was in it
• Would meet the required recovery ratio of carbs and protein
• Easy to grab and go
• Satisfy me until lunch
• Fit within my daily calorie requirements
• Be yummy!

I experimented with a few recipes before deciding to create my own which I wound up loving! And the running community being what it is, I had to share in hopes it can help others find a recovery snack as well! 

INGREDIENTS

• 3 ripe bananas, mashed
• 2 cups large flake oats
• 4 tbsp unsweetened peanut butter 
• 4 tbsp unsweetened good quality cocoa powder
• 1/4 cup milk chocolate chips 
• 1 tsp salt 

INSTRUCTIONS

• Preheat oven to 300 degrees.
• Mash bananas in large bowl.
• Add remaining ingredients and mix well.
• Place silicone muffin cups into a muffin baking pan.
• Divide batter among the 12 cups (batter does not rise, so don't worry about it going to the rim).
• Bake in preheated oven for 12 minutes. 
• Cool, remove from cups and store in air-tight container in the fridge or freezer.

If frozen, pop one in the microwave for 30 seconds upon returning from your run for an almost instant recovery snack! 

​Makes 12 bars. Nutritional information below.

Each of my grandparents suffered heart attacks and / or strokes which makes the Heart and Stroke Foundation near and dear to my heart. As a child, I remember canvassing with my mum after my grandfather had his heart attack and stroke. It made me feel like I was making a difference to helping him. With my family history, I work very hard to maintain a healthy lifestyle.

On Sunday, June 5th I'll be running the first ever Becel Heart&Stroke Ride for Heart run/walk! It actually takes place on the (closed) Gardiner Expressway!

There's still time to sign up and run with me. Simply go to: http://support.heartandstroke.ca/site/PageServer?pagename=RFH16_register As an ambassador, you can use my discount code AMB08 and save on your registration.

And, if you're more of an armchair cheerleader, you can donate towards my run. Your donation goes directly towards life-saving research and funding incredible breakthroughs to create more survivors of heart disease and stroke. Here's my donation page: http://support.heartandstroke.ca/site/TR?px=1222034&fr_id=2550&pg=personal

PS: I heard that Norm Kelly is going... Don't you want a chance to take a running selfie on the Gardiner with Norm?

Running for chocolate...  Chocolate covered strawberries, Lindor truffles, chocolate milk, chocolate fudge, truffles, chocolate covered apples, chocolate filled croissants and chocolate martinis. Yes, you read correctly. 

The Chocolate Race was held on Mother's Day, Sunday, May 8th in St. Catharine's. With a variety of family-friendly race options, this race was well-attended while maintaining the great community feel. The route wound through parks and trails, waterfront with spectacular views and the local neighbourhood streets. The volunteers were incredible, cheering loudly for the participants on route.

We arrived early to be a part of all the races, so there was convenient parking, smooth bib pick up for the kids, ample time between the races to get the adult's bibs, watch the kids race finishes and visit the port-a-potty. Several #JPsTeam members were in attendance raising awareness and funds for survivors of childhood sexual abuse. On occasion the Team has been known to break out tutus at a race, and this was one of those occasions!

Given that this race was only a week after our half marathon, Melly and I ran hard, but also enjoyed chatting, cheering and running along the pretty route. We arrived at the finish to rejoin our little cheer squad, several of whom weren't running, but were there simply to cheer. 

I would do this race again. While it is definitely a long trek from Toronto, it's a scenic drive and race route and a fun way for families to participate in races together. The race shirts, medals and post race treats are great. Two things that stood out to me were that we were given a bag to place our treats into--something that other race organizers could definitely learn from. At most race finishes I'm juggling my phone, bagel, banana, space blanket and water while trying to pose for photos and find my friends. The second thing I loved was receiving my result via email moments after I crossed the finish line. No need to go look it up. The only things I think could be improved are kilometer markers on the route and spacing out the 5K walkers from the 10K runners. There was a lot of zigzagging along the narrow section of trail at the end.

Overall it was a great day--and I am proud to say I still have one chocolate goody left still to eat!

Recently the RBC Race for the Kids Ambassadors had the opportunity to gather for a meet, greet and run. It was held in the beautiful new New Balance Toronto store in the Financial District. Several of the ambassadors were on the 2015 team, so it was great to see some familiar faces!

We gathered for introductions, photos and some inspiring information from Sarah, Caroline and Debra from the Sunnybrook Foundation. They explained how important this race is in raising funds for Sunnybrook's Family Navigation Project. This service helps families of young people suffering from mental health issues navigate through the complex health care system. Over 2 million Canadian youth struggle with mental illness but only one-in-five get the help they need. Mike and Nick the New Balance Ambassadors filled us in on the New Balance brand and it's dedication to runners. After a few fun photos, we emerged from the depths of the Path to take on the downtown streets. We wound our way over to the Distillery for a few more photos and then back along the Martin Goodman Trail as the sun was setting. Considering the various paces, we stuck together very well! 

Upon arriving back at the store we were treated to chocolate milk, bananas, cookies made by Lisa and some yummy treats from Clif Bar. As a part of the ambassador program, New Balance provided the ambassadors with a gift card towards some gear which was much appreciated! 

It was a fun evening and I look forward to a few more gatherings before the actual race on Saturday, September 17th. Last year the ambassadors had a great time at the race. Why not consider joining the fun? Choose from a 5, 7 or 15K distance. Register at http://support.rbcraceforthekids.ca/site/PageServer?pagename=RFTK_home_. If you are not a runner/walker you can donate to support my run at ​http://support.rbcraceforthekids.ca/site/TR/Run/RFTK_2016?px=1008827&pg=personal&fr_id=1131.

Days after achieving a personal best at Scotia Toronto Waterfront Half Marathon last October, I decided to add a spring half marathon to my calendar. I registered for the Mississauga Half after hearing positive reviews from the running community. 

In January, I tried working out my training schedule which was peppered with races. In frustration, I decided to take a leap and have my friend Michelle coach me at least until my goal half marathon. Having my plan laid out for me each week was an absolute treat. I didn't have to think--just do--and then let Michelle know how it went. It took me a little while to learn some of the methods, pacing and what things to report that would help her tailor my training. Instead of running willy-nilly, I was doing intervals, timed fast reps at the track and quality long runs. I truly felt that each run I did was like putting a coin in a piggy-bank towards my goal. 

Before we knew it, it was just a couple days before the race. I was eating my carbs, getting good amounts of sleep, following my tapered running schedule. Everything seemed to be in place for my race. Until it was not.

Anyone who follows me on social media knows that our dogs are a huge part of our lives. Sprinkled among posts about running, friends and family frequently see photos of Molly, Miley and Maggie. Little Molly celebrated her sixteenth birthday on March 30th which, is quite a big deal for a doggie. She suffered from dementia, was mostly deaf, partially blind and likely had inflammatory bowel disease. Otherwise, our little lhasa-apso was quite the trooper, and we made adjustments to keep her days comfortable and happy.

​Sadly, the day before the race, things changed very quickly, and we had to say goodbye to our dear girl. We were heartbroken. Everything happened so fast. In the late afternoon my husband and I agreed that I should stick with my plan to run the race... I would run it for Molly. 

Race morning came very quickly. Nothing could disguise my puffy eyes. I got ready quickly and out the door at 5:30 am to get to Michelle's. She'd offered to take on the stress of getting Carmy and I to and from the race. No worries about shuttle buses, where to park, etc. It was a dark, rainy and cold morning. We packed the car and were on our way to Mississauga. Having Michelle, Carmy, Eric and Ben in the packed car laughing and joking definitely helped distract me. We parked and made our way the start, about a kilometer away. 

Along the way we bumped into Caroline. We continued forward but I lost Michelle and Carmy in the crowd as they moved closer to the front. I settled in around the 2:10 pace bunny and for the first time I really realized I was about to do this race.  I reached for the ribbon around my neck which held the metal tag I had strung on it that morning... Molly's tag. It was my way of carrying her in and next to my heart for the race. 

With the early start and hustle and bustle of the venue, I'd lost track of Allison and missed seeing Melly and Andrea who I'd been hoping to see prior to the race. With only seconds to go before the start, I heard someone calling my name and spotted Luc in the crowd ahead of me. I wove my way through and found not just Luc, but Melly, Andrea, Allison V and Allison M smiling away at me. I stretched my arms wide and grabbed them all into a huge, much needed hug just as the race started. 

I had my pacing from Michelle written on my wrist. Luckily it was fairly simple as it quickly disappeared in the drizzle: 6:20/km for the first 3K, around 6:10/km for the middle and 6:00/km for the last 5K. I was off. I felt good. I checked my watch many times over the first three kilometers to be sure I wasn't going too fast. At 3K my pace average was 6:24/K. Perfect! 

I picked up the pace at the 3K marker. When I saw the approaching hydration station at 4K I was glad as I was getting thirsty. I quickly realized the table was completely empty and four volunteers were frantically filling cups with a hose at one end and pouring Gatorade at the other. With the whole race ahead of me, I knew I needed water and I wanted to save the tiny bit I had in my hydration pack for emergencies just like this one--but later in the race. Waiting for that cup was agony.

The next kilometers from 3-10K were the most comfortable and strongest.   My pace still fluctuated, but I felt better and started to run more by feel. With several downhill sections, I was going at a slightly faster pace, but I knew they would even out with inclines later. I arrived at 'the' hill having just completed my fastest kilometer yet. I powered up part and then chose to walk as I refueled. Near the top, I popped a couple pieces of gum in my mouth to give me a peppermint / sugar boost. Mistake. The gum that had given me a boost in my Achilles race earlier in the season started nauseating me. After a little over a kilometer, I ditched it, but the taste lingered. Ugh. I reasoned with myself to just get to the 12K marker and then I would take a short walk break.  Over the next kilometer this turned into run, walk, run, walk.  Just as I was starting to wonder if I would be able to regroup, a silly song  started playing on my iPhone. It was a song that had previously made me laugh, but hearing it now somehow had me suddenly thinking of Molly. Tears filled my eyes and my mind spiraled into thoughts of, why am I even doing this race, I just want to go home, I feel gross, I'm not going to be able to get a PB. 

The course went under the QEW and the next stretch along Mississauga Road felt like it lasted forever. Along this section I had two nice distractions. Edison rode his bike beside me for a bit on his way to snap more photos and Rebecca passed with a big smile and hello. I told her I was struggling and to not wait for me. She said she was trying to gain some ground as she'd heard the wind was bad along the lake. Sure enough, as soon as the course neared the lake, the wind and rain picked up. I was managing to keep my overall kilometer pace around 6:40 with brief walk breaks. But as soon as I had the added wind to deal with, I slowed closer to 7:00/km. My head was down and all I wanted was to be done. The hardest part of the race came when the trail emerged from the trees and I could see and hear the finish around the other side of the beach. I ran / walked past the spectators and then used what I had left and ran for the finish. 

I took a moment before getting my medal to text my husband and send a 'done' email to my mum. I moved at a snail's pace to collect my medal, space blanket and food. I spotted the bag check trucks but one of the truck's doors was closed. I realized all of the half marathon bags were piled on the wet ground unattended. Thankfully my bag was still there. I found my friends. More tears were shed as I explained how I was feeling. I never more relieved to be done and surrounded by friends.