Recently I've been hearing a lot of the typical talk "its too expensive to eat healthy" and in the interest of proving this huge myth wrong, I have decided to share with you all whats in my fridge!
I shop for the most part at a local farmers market just a kilometre down the road.

*Side note: I once read a quote that seriously resonated with me: "if you stop spending money at a supermarket they wouldn't even notice you were gone, but if you spent a fraction of that money at a farmers market, you would help a local farmer pay rent, you might even save his farm."

This is where I get all of my main foods such as fresh veggies and fruit, eggs, juice, etc.
Anything else (almond milk or pasta) thats unavailable at the market, I will purchase at a grocery store (much less frequently). Doing so, I spend less than $50 a week on groceries for 2 people (and my boyfriend is a 6'4 long distance runner that also loves to eat).

So without further ado.. Whats in my fridge?!
Top shelf:
- Almond milk - for smoothies, oatmeal, tea, etc.
- Orange juice - always have some of this around for my morning smoothie
- Jugs of water - I'm lucky enough to live in a place where my water is from a well and is clean and fluoride free! We save and reuse these 4L jugs to drink fresh cold water that we took straight from the tap.
- Spinach salad (in tupperware for work)
- Pasta - my fave is gnocchi (potato/pasta flour deliciousness), or spinach tortellini for a quick dinner
Middle shelf:
- Local eggs in the drawer
- Hummus and lots of it
- Greek yogurt - here I have plain greek for smoothies, honey greek for fruit parfaits, and some greek coconut chobani that I found for 50% off and couldn't pass up!
- Cottage cheese - I only buy this every once in a while because it can be expensive similar to the majority of dairy products (and meat - another reason to give it up!)
- Blueberries/strawberries - fresh local fruit isn't quite in season yet, but Im looking forward to summer for lower prices and more options (peaches especially!). I use these in yogurt parfaits, smoothies, or just eat them, duh.
- Spinach
Bottom shelf:
- Squash - spaghetti is my favourite, followed closely by butternut and acorn. Theres so many great meal options with this vegetable and they're super cheap when bought local in season (bonus: they last FOREVER in the fridge)
- Carrots/celery - separated into ziplock baggies for work convenience (I take a bag of veggies with some hummus)
- Salad kits - most of the time I will buy local kale and spinach to create my own salads, however the grocery store had these 50% off as well (I'm frugal).. and I knew I was up to the challenge of eating them before they expired ;)
Drawers:
- Apples! Living in the Valley, were famous for our Apple... in fact we even have a festival celebrating them. I love apples and always have some (fave are granny smith) in the fridge for dipping in peanut/almond butter as a healthy afternoon snack
- Onions/garlic - basic staple for cooking
- Asparagus - a household fave here
- Cucumber - again.. great with hummus, or by itself

Thats a lot of food, for not a lot of money. You would be surprised how far your dollar will go when its spent on nutritious, whole foods.
Whats in your fridge?
The Rural Runner

Happy Monday!
Okay, maybe not happy.. Mondays generally aren't that great. Especially when you're like me and you're home sick.
I'm just sitting here day dreaming of the outside and running in the sunshine again like I did on Friday..
It was a beautiful 22 degrees for my 10k run!

There will always be more sunny days, but for now health is priority and I haven't left the house in 3 days. Gotta keep the sickness contained I suppose.
I should be fine within a day or two, and then its back to work and my regular training schedule! Thank goodness because nothing makes you want to run more than not being able to.
Tomorrow is scheduled for a 11.3 km (7 mile) run, but knowing how unwell I feel now.. thats not going to happen. Maybe a short run instead. To slowly ease myself back into running with a cold.

Its super important to listen to your body and know when to dial it back during injury or illness.
Generally I follow the "below the chest rule" (for myself at least).. meaning if I'm sick with anything below the chest I'll probably run (stomach cramps, etc.), but if my head is foggy, nose running, sore throat, cough and hard time breathing (like right now) yeah.. no run for me. Resting and recovering is more important in this circumstance than running is. As much as I worry that a few days off will ruin my progress.. taking a few days off when sick will actually make things better.

Once I'm well again, heres what my training week looks like:
Monday: 6.4 km (no run today)
Tuesday: 11.3 km progression run (also probably not going to happen)
Wednesday: easy 8 km
Thursday: rest day (may switch and run this day due to missing 3 days)
Friday: 6.4 km
Saturday 16.1 km
Sunday: rest day

Yes I know the distance seems like weird numbers, its because the plan was primarily in miles, but I'm Canadian and we use the metric system not this crazy standard stuff.

Anyways, such is life. Were all human and we all get sick at some point in our lives (although I'm hoping this is only a once a year thing haha).

Also, I saw this post today and thought I should share..

Hope everyone is taking advantage of this Monday, each week its like a new fresh start! A great way to step off on the right foot for the rest of the week.
Happy Trails,
The Rural Runner


Hello everyone! Today is April 22nd, which means its Earth Day! (Which some of you may have noticed by the gorgeous google doodle today).
So I just wanted to remind everyone to treat the earth well. We only get one earth to live on.
Today I challenge you to do something to improve our beautiful Planet,
- Plant a tree - this is even a great activity to get kids involved in if you have any!
- Help with a highway clean up
- Walk/bike instead of driving
- Have a low electricity/lights free day
- Or even just simply pick up a piece of garbage on your run!
Whatever you do, even the smallest of awareness and change can help.
Lets keep our plant beautiful and clean.




Happy Earth Day!
The Rural Runner

Starting is always the hardest part.

There have been so many times where I've been sitting on the couch thinking about how I should go for a run, but then come up with every excuse possible as to why I shouldn't
Sometimes just simply lacing up your sneakers and getting out the door is actually harder than the run itself.

Tonight, I had just finished a long week working five 12 hour shifts in a row and am still in the process of switching my body and brain off nights. I was sitting on the couch, super comfy, still in sweatpants, and came to the realization that it was ALREADY 7pm! I couldn't believe where the time had gone, I felt like I had wasted the day, without even being sure what I had accomplished.. (nothing by the way). 
According to my ultra training plan, I was due for a cross training day. However, I hadn't run in 2 days and was feeling very guilty about this.
As you can imagine, all of these factors should have been a big influence on getting my butt out the door, but I just wasn't feeling it tonight. Every reason I had to get outside and be active, I followed up with an excuse.

Reason: "Its gorgeous out today and the sun is going down soon."
Excuse: "It will be nice tomorrow too.. and I don't have enough sunlight left for a long run, so maybe I just won't go."

Reason: "I will feel so much better after I run."
Excuse: "But I'm SO comfy sitting on the couch right now."

Reason: "Look at me, I'm so out of shape I NEED to run and train or ill never complete this ultra."
Excuse: "Or I could just sit here and be lazy like everyone else in the world."

The thing is, you need to be stronger than your best excuse.
There will always be a perfect reason to not do something. But if you really think about it, what are you gaining, from holding yourself back?
Why are you afraid of allowing yourself to succeed?
Why not spend an hour of your day, in order to gain years on your life?
Why do we allow ourselves to become so comfortable that we fear doing what we know will increase our happiness and improve our lives?

Remind yourself of these things, and just get out there and get it done. You'll always feel better and more accomplished once you're done, trust me, I did.


Even something as simple as a short run or a quick walk is 100x better than doing nothing at all.
So be stronger than your best excuse, and force yourself out that door!
Happy trails friends,
The Rural Runner

Long training runs are quite different from races. You're (generally) alone, no aid stations, no ports-potties, etc. This can be dangerous if your route is on a trail in the middle of the woods, or if you're like me and live in the middle of nowheres.
25 km run, gotta be prepared!

So... I've compiled a list of my go to items to bring on a long run. These are basically personal preference/some are common sense, but its what I typically bring with me on runs of 15+ km in distance.

1. Camelbak
Like I said, theres no aid stations waiting for you when you're doing your own personal long run. Its so important to keep hydrated, especially on longer runs. I use a Camelbak Sno Angel. Its insulated (must have for Canadian running!), its light enough for me, holds ~2L, its feminine, and its got zippered pockets for all of the rest of my long run necessities. 

2. Cellphone
I know its a pain in the butt to carry around, but if I get lost theres a GPS, or a way to call home if needed. PS.. ALWAYS tell someone where you're going and estimated how long you'll be gone.. SAFETY FIRST.
Also, sometimes pumping some jams is just what you need to get through a tough part of your workout! Power songs can be your best friend and motivator on a long lonely run ;)
Heres a couple of my current running jams

3. GPS watch
I wear my Garmin 610 on every run for a couple reasons. I like knowing the time without having to get my phone out of my Camelbak/pocket and I like seeing my elevation/pace/distance/route stats.  
PS - Make sure your garmin is charged before you start running.. OPPS.

4. Blistex
This stuff comes everywhere with me. I may or may not have an addiction.. but its okay because at least my lips arent chapped. Nothing ruins a long run like having burning, cracked and dry lips the entire time. And I am totally one of those people who would constantly be licking my lips, even though I know it makes it worse haha.
But my lips hurt real bad.. UGH.

5. Kleenex
Again.. theres probably no porta-potties hanging around in the back woods.
Also necessary for runny noses.. unless you rub it on your sleeve.. or arent Canadian and running in -15 degree weather..

6. Gels/bloks/fuel
Our bodies are like cars, we require fuel to turn into energy to keep going. If I'm doing any run more than an hour I like to have a package of Gu or shot bloks. I know my body, and I know that this is where I will hit my wall if I don't have some form of carb/fuel.

7. A positive attitude
Long runs not only test you physically.. but they have a huge impact on our mental capacity to handle tough situations. Yes its hard running 20+km all at once, but can you do it? OF COURSE YOU CAN!

Now get out there and enjoy those long training runs!
Happy trails,
The Rural Runner






Recently I've spent some time recreating the looks of my blog, although it will forever be a work in progress, I'm happy with some of the recent changes! Hopefully the layout is easy to follow and the links are convenient to previous posts :) If somethings not working, let me know.
Also, recently I changed my instagram to officially be the rural runner! So check me out on instagram for pretty running posts.

I also joined bloglovin.. so give me a follow!

More good things to come in the future!
Happy trails,
The Rural Runner
Tonight my boyfriend and I were stuck for ideas for supper. We had a head of cauliflower sitting in the fridge that needed to be used, and remembered that recently his cousin had sent him a link for cauliflower that apparently tastes just like buffalo wings! We thought.. now that's crazy no way can cauliflower taste and have a similar texture as chicken wings.. but we decided to give it a go and see for ourselves!
Less than hour later.. we had magnificent and delicious buffalo style cauliflower! I can believe how similar these are to the real thing, I've really been missing wings since becoming vegetarian and have to admit, these hit the spot and are such a great alternative to meat!
Ingredient:
- 1 head of cauliflower, cut into bite sized pieces
- 1/2 cup water
- 1/2 cup flour (any kind should work)
- 1 tsp salt
- 1 tsp garlic powder
- 1 pkg nacho seasoning (this is optional, but we loved the flavor it gave)
- 1 tbs melted butter
- 2/3 cup of hot sauce (we used siracha sauce)

Directions:
1. Pre-heat oven to 450
2. In a large bowl, combine flour, water, salt, garlic powder and optional seasoning
3. Coat cauliflower pieces evenly with mixture
4. Spread out coated pieces on a baking sheet (covered in tinfoil to prevent sticking) and bake for 15 minutes
5. Mix in a separate bowl melted butter with hot sauce (if you prefer milder wings, feel free to cover with less sauce or switch it up with some honey garlic instead
, etc.)
6. Remove cauliflower from oven after baking 15 minutes and cover with hot sauce mixture (more sauce = WAY hotter)
7. Spread cauliflower covered in sauce out on same baking sheets and return to oven
8. Bake another 25 minutes, tossing half way
9. Wait for them to cool and serve with your favorite dipping sauce (ranch dressing, sour cream, etc.)

The result is a delicious crispy on the outside, chewy on the inside spicy wing that tastes just like the real thing! They were a hit and were eaten within 10 minutes. We will definitely be making 2 heads of cauliflower next time. 
Enjoy!

The Rural Runner 
Rise and Shine!
It's a new month, a new day, and as good of time as ever to get a head start toward healthy living and happiness.
The easiest way to start is by small steps. This can be as simple as getting to bed 30 minutes earlier than normal. Sleep is so important for recovery as well as your mental health. Aim for 7+ hours a night (although everyone's different for how much sleep they need to feel well rested.. I need like 8 or 9 hours haha).
One way to help you fall asleep is by disconnecting. Staring at a bright phone or laptop screen (even a tv) before bed is going to do the opposite of make you sleepy. Take a break from the phone for atleast 30 minutes before you plan to go to bed. This will help your mind to settle and your body to relax. I find reading before bed really helps me settle into a good sleep.
The next small step towards a healthier life begins after you wake up in the morning. Start your day with a nice glass of water. Fights off dehydration and sets the day off right. Our bodies are basically 1/3 water, don't deprive yourself of something we so naturally require.
Next, and this is the biggest tip I'll share today.. DON'T SKIP BREAKFAST!
I know you've heard it before, and it's 100% true - breakfast is the MOST important meal of the day.
Now I can bet some of you are saying "I don't have time in the morning to eat breakfast." Stop lying to yourself, and refer to tip one. Get to bed earlier so you can wake up earlier and have time for a healthy start to your day.
Nothing sets the tone off better for a good day like a good nutritious breakfast!
My favorite meal to start the day is a smoothie. Not only is it quick and easy to make, but it's great for your health and is fully customizable. There is so many different combinations for smoothies depending on what fresh fruit or juice you have kicking around. 
My favorite is a combination of Kale, banana, peaches, vanilla protein powder and orange juice!

Quick tip: bananas block out the taste of veggies in the smoothie.. some people just have a hard time getting past the color ;)
Other options for healthy fast breakfasts..
- oatmeal
- yogurt with granola and berries
- a banana, some nut butter and a glass of orange juice
- eggs and a piece of fruit (kiwi, pineapple, strawberries, Apple, etc.)
Easy, fast and healthy choices.
No excuses.
It's never too late to become a better you and get healthy.
We only get one body, take care of it.
The Rural Runner
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