Little Soya Soy Sauce Giveaway

Did you know not all soy sauce is gluten-free?  It is one of those things that we don’t think of right off the bat as possibly containing gluten.  If you have been following the gluten-free diet for any period of time, you are aware that some varieties are brewed with wheat, but there are a few safe choices out there.  Have you heard about Little Soya Soy Sauce?


More about Little Soya:

We take our soy sauce very seriously.  Little Soya uses only the freshest, hand-picked ingredients we can find.  Executive chefs from across the country have refined the taste, helping create Little Soya’s unique, smooth yet slightly sweet flavor.  You won’t notice any uncomfortably salty aftertaste that so many traditional soy sauces bombard you with.

Little Soya meets all FDA standards for labeling as a gluten-free product.  Each batch of soy sauce we produce is tested twice by separate labs to ensure our results are accurate.  Currently, Little Soya tests at less than 10ppm gluten, far below the 20ppm FDA standard.

Little Soya also contains 45% less sodium than then leading brand on the market.   Our lower sodium content makes us great to use as a salt substitute in many of your favorite recipes.  You may even be surprised what new flavors you experience in some of your most worn out dishes.

Our fun, fish-shaped containers are re-sealable and recyclable!

Be on the lookout for our hot sauce, Little Saucy, set to launch in late 2012.

Little Soya [Gluten Free Less Sodium] INGREDIENTS:




I have been using Little Soya on a wide variety of foods since I first received the samples.  I love the flavor and the lower sodium levels.  Did you see the cute little fish-shape containers the sauce comes in?  They are re-sealable, making them easy to take along with you when dining out. Little Soya Soy Sauce can be purchased on  Little Soy Soy Sauce has been nominated for the best gluten free soy sauce – so please head over and vote!

Little Soya has graciously offered to give 3 lucky readers each 1 package of Little Soya packets!  What fun!  All you have to do to enter is follow the directions in the Rafflecopter box below. Continue reading

Half Marathon Training Update

It is just about a month now until my first of six half marathons in 2013.  I have settled into a good training routine and have tweaked some numbers pertaining to my heart rate zones to help ensure I am recovering properly between my workouts.  There are a couple of key components to my recovery routine: proper fuel and Zensah Compression Leg Sleeves.

I have been using the Zensah Compression Leg Sleeves for several years and just recently became a Zensah Ambassador to help spread the word about their awesome products and the benefits of compression attire. My most recent Zensah obsession is the Ultra Compression Leg Sleeves.


Aside from the sleeves being my favorite color, these puppies have really helped loosen up my calves over the past few weeks.  Once my long run mileage exceeds 8 or 9 miles, I put the sleeves on immediately following my run and leave them on all day and overnight as a preventative measure.  If I can’t wear them all day, I make sure to put them on before I go to bed.  If there is a time when I am experiencing an acute issue, I will wear the sleeves during my runs.  Tight calves, at least for me, seem to lead to my plantar fasciitis acting up, among other things.  Since I have started to attend Good Form & Running clinics on Tuesdays, my calves have been a little tighter and more sore.  I am sure this is due to an additional focus of landing mid-foot and a lot less heel striking and in concentrated doses on numerous running drills that never cease to make me look like a fool.

The benefits of Zensah Ultra Compression Sleeves:

  • High level of compression for maximum blood flow
  • Shin and calf support
  • Muscle stabilization to help prevent injuries
  • Increased muscle response and performance
  • Decreased muscle recovery time
  • Moisture wicking and anti-microbial
About the Product

Zensah’s Ultra Compression Leg Sleeves were created to give athletes a higher level of compression. Whether for runners, cyclists, or basketball players, the Zensah Ultra Compression Leg Sleeves provide athletes with increased performance and decreased recovery time.
Made in Italy of innovative Zensah fabric (a blend of Polyamide and Elastine), the Zensah Ultra Compression Leg Sleeves are designed to last.
Using the Ultra Compression Leg Sleeves for running helps to prevent the micro-tears of the muscle. Athletes are also able to use the Ultra Compression Leg Sleeves for cycling, as the footless design ensures they fit perfect with the today’s most popular cycling shoes.

Do you wear compression sleeves?  Do you suffer from tight calves or shin splints?

The other recovery key for me is proper recovery fuel.  This my my latest protein bar obsession:


Yes, it is as good as it sounds.  I have tried only one other version of MarcoBar and really enjoyed it, so when I found this Sunflower + Chocolate Protein Purity bar, I figured I would fall in love. The bar is…USDA Organic, Gluten Free Certified, Non-GMO Verified, Dairy Free, Soy Free and Nut Free. Nutritional Stats:

Calories: 260

Fat: 9 grams

Protein: 10 grams

Fiber: 1 gram

Iron: 25% <—Another very important factor for me having suffered periods of anemia and/or low iron stores (ferritin)

Have you tried any of the MacroBar varieties?  What is your go-to protein bar or recovery fuel?

Don’t forget to head over to read more about why I am running the Cap City Half Marathon this year.  While you are there, donate at least $5 and be entered to win a gluten-free box with over $50 worth of goodies inside!

*I am proud to be a part of the Zensah ambassador program. The Zensah products mentioned in this blog post were sent to me free of charge for review purposes. The thoughts and opinions shared here are mine and have not been influenced by anyone or anything.

Thai Kitchen Giveaway

Do you like Thai food?  I don’t think I had really given it much of a shot until I started the gluten-free diet and I had to open my mind to new foods.  While I had expanded my taste palate as I aged, Thai food was just one of those things that I hadn’t sampled.  Another bonus about Thai food?  A lot of it is naturally gluten-free.

Once I began following the gluten-free diet, I was grasping for straws for foods I could eat that I enjoyed. I, like most people who have to eliminate gluten from their diet, didn’t want to feel like I was missing out.  The Thai food cuisine often uses rice noodles, which are gluten-free, as a base for many dishes.

Want to say goodbye to pricey Thai restaurants, takeout or delivery?  Thai Kitchen has a wide variety of gluten-free products to help you do just that!  More about Thai Kitchen:

We couldn’t seriously call ourselves Thai Kitchen if we weren’t committed to making nothing but the most authentic Thai food. There’s no faking it. We’re about providing the best Thai food experience available to anyone, anytime, without compromising quality for convenience. That’s why we use only fresh, natural ingredients selected at harvest for their quality and flavor. With Thai Kitchen, you can say goodbye to Thai food delivery and pricey restaurant meals.

Make sure to check out the gluten-free recipes page for inspiration!  I love Pad Thai, and it is so easy to enjoy with the Peanut Noodle Kit!  Talk about fast and easy – much faster than ordering take-out or delivery Thai!  I also enjoy using the Thai Kitchen rice noodles for my own “kitchen sink” noodle bowls.  I enjoy picking a protein, veggies and a sauce to stir into a bowl of noodles.

Thai Kitchen has graciously offered to send one lucky reader a package of gluten-free products.  The giveaway package will include:

1.       Thai Kitchen Thai Peanut Noodle Kit
2.       Simply Asia Singapore Street Noodles, Classic Curry
3.       Simply Asia Singapore Street Noodles, Kimchi
4.       Thai Kitchen Red Rice Noodles
5.       Thai Kitchen Organic Lite Coconut Milk
6.       Thai Kitchen Peanut Satay Sauce
7.       Thai Kitchen Premium Fish Sauce
8.       Thai Kitchen Spicy Thai Chili
9.       Simple Asia clip
10.    Thai Kitchen magnet
11.    Recipe pack

Thai Kitchen Giveaway

All you have to do to enter is follow the directions in the Rafflecopter box below. Continue reading

Review: Udi’s Gluten-Free Plain Tortillas

I knew it was only a matter of time before Udi’s Gluten-Free launched gluten-free tortillas.  They’ve really cornered a large part of the gluten-free baked goods/bread market in the past few years.  Gluten-free tortillas have been available for a while, but there is something really special about the new tortillas from Udi’s.  Yes, they still need a little warming in the microwave to become pliable, but they are probably the closest thing to real, non-gluten-free tortillas that I have tried.


The new tortillas come in 2 different sizes – small ($4.35/pack), taco size and large ($5.20/pack), burrito size.  The tortillas are free of dairy and soy in addition to gluten.



Ham & Goat Cheese Wrap (with spinach and spicy brown mustard)


Bean & Cheese Quesadilla

I have truly fallen in love with these tortillas and I can’t wait until I can find them locally in stores!  I can think of so many more ways to use the tortillas, including Chimichangas, Burritos and Chicken Enchiladas.

Single Serve Quesadilla

1 Udi’s Gluten Free Flour Tortilla, Large
1 tsp, vegetable oil
½ cup shredded cheese, preferably cheddar or Mexican blend.
Optional Extras:
½ cup diced chicken
¼ cup diced tomatoes
¼ cup chopped onions
1 T sliced olives
1 T diced mushrooms
1. Brush skillet with 1 tsp vegetable oil and heat to Medium-High.
2. Place Udi’s large tortilla in pan. Layer with a thin layer of cheese, leaving about 1/2 inch
around edges.
3. Personalize quesadilla with thin layer of optional ingredients, if desired.
4. Fold quesadilla in half and let it cook in the pan 1-2 minutes until slightly brown underneath
before turning to brown the topside.
5. Slide onto plate and enjoy!

About Udi’s Gluten Free Foods:
Udi’s is determined to show you a new way to approach gluten free living. Don’t waste another bite on
bland, crumbly, and tasteless food. We create delicious products that will fill your stomach and warm your
soul. We revolutionized the gluten free category by introducing the first gluten-free bread that tastes and
looks like ‘real’ bread. Thanks to our loyal customers, Udi’s is the #1 gluten-free baked goods brand!

Udi’s Gluten-Free products can be found in grocery stores across the US and onlineHave you found or tried the new Udi’s tortillas yet?

*I was provided free samples of these tortillas for review purposes.  The thoughts and opinions shared here are mine and have not been influenced by anyone or anything.

Weekly Menu Plan–March 3, 2013

As much as I was bummed to see that there was snow cover when I got up this morning, it was kind of cool to see these prints outside on our front walk when I headed out for my 3 mile recovery run.



A birdie!!  I almost didn’t take the time to pull my phone out of my pocket to snap a picture, but I am glad I did.  The poor bird is probably wondering why it is snowing in March, just like the rest of us.

Weekly Menu:

Sunday – Chipotle

Monday – Rotisserie chicken stir-fry with quinoa and roasted veggies

Tuesday – Easy Enchilada Bake, corn and salad

Wednesday – Bourbon chicken, coconut baked brown rice, sugar snap peas and salad

Thursday – Dinner with friends at a new-to-me gluten-free restaurant!

Friday – Make your own pizza and salad

Saturday – Breakfast for dinner or bison burgers and steak fries

*For more gluten-free meal ideas, make sure to visit Jo-Lynne over at Musings of a Housewife.

Week in Review:

Enter to be one of 5 lucky readers to win 2 tins of Karlie’s Kookies

Heart Rate Guided Training Update

Glutenfreeda Launches New Products at Expo West

Panera Bread’s Hidden Menu

Review: Katz Gluten Free Cinnamon Raisin English Muffin

Help find a cure for MS by donating to Miles for MyelinA $5 donation will enter you to win a gluten-free gift box worth over $50!

Have a great week!

Heart Rate Guided Training Update

It is no secret, when I do something, I do it 150%.  There is no half-assing it for me.  I either do it or I don’t.  This can be a good trait to have, but it can be detrimental to body and mind, as well.  A good example of where it can be bad or detrimental is training.  Yes, it is good to push through some workouts, but the saying “No Pain, No Gain” doesn’t always win.  There is a time and a place for that mantra, but there is a “small” thing called “overtraining” that is very real.  Take it from someone who has been there, has been forced, by her body, to take time off (to the tune of approximately 90 days).


Having done the VO2 Max test two times before, I was not looking forward to it.  The test itself doesn’t last long, but it is pretty intense.  It comes down to a mental thing for me – mind over matter.  I made sure to let Dr. D know my concerns before the test began and he had me running faster with less incline to really get my HR up.  The other challenge is wearing the mask while running – it is hard to get a good breath when you are really working hard (the point of the test) and I always feel like I am slobbering on myself.  Why was I interested in doing the test again?  In the past year my Zone 2 run paces have significantly changed.  They were roughly 10:00 – 10:15/mile at this time last year and are roughly 9:00 – 9:30, depending on the day, now.  I wanted to make sure that the data that I have been putting so much faith in, using to guide my training, was still accurate for me.

Before I get to the results, I want to recap the past 2 tests:

The results from February 2011:

  • VO2 Max: 46.8
  • Max HR: 171
  • Weight: 126

Zone 1 – Active Recovery – 106 -133
Zone 2 – LSD (long slow distance/Saturday runs) – 133 – 145
Zone 3 – Tempo – 145 – 153
Zone 4 – Interval #1 – 153 – 163
Zone 5 – Interval #2 – 163 – 171

The results from January 2012:

  • VO2 Max : 42.3
  • Max HR: 174
  • Weight: 130

Zone 1 – Active Recovery – 120-131
Zone 2 – LSD (long slow distance/Saturday runs) – 132 – 146
Zone 3 – Tempo – 147 – 157
Zone 4 – Interval #1 – 158 – 166
Zone 5 – Interval #2 – 166 – 174

And now the most recent results:

The results from February 2013

  • VO2 Max: 46
  • Max HR: 178
  • Weight: 128-130 (I don’t weigh myself, so this is based on the last time I was weighed at the dr’s office)

Zone 1 – Active Recovery – 115 – 129 <—high end 2 beats lower than last year

Zone 2 – LSD (Long Slow Distance/Saturday Runs) – 130-143 <—high end 3 beats lower than last year

Zone 3 – Tempo – 144-157 <—low end 3 beats lower than last year

Zone 4 – Interval #1 – 158 – 167 <—higher high end

Zone 5 – Interval #2 – 168 – 178 <—higher low end and MHR

Notes and Thoughts:

The first thing I noticed is Zone 2 has changed.  This is significant because most of my running is done in this zone.  A few heart beats from each side, low and high, can make a big difference, especially on the high side.  It is the difference between an easy run and a tempo run, which on a tired body can cause problems over time.  In the scheme of things it comes down to me just keeping a closer eye on that high end when I am running, especially outside since I run a lot of hills.

VO2 Max has increased from 42.3 ml/kg/min last year to 46 ml/kg/min this year.  What does that mean?  It means that today I am a fitter version of myself than I was at this same time last year.  Dr. D says an increase of 10 ml/kg/min equates to 10 minutes off of your marathon time. I am not running marathons, but half marathons and I did take 5 minutes off of my time from October 2011 – September 2012.  Interestingly enough, my VO2 Max increased 4.3 ml/kg/min from last year.

Speed work and intervals are to be done a little differently than traditionally prescribed.  The time between intervals should be spent walking slowly to bring the HR back into the middle of zone 1.  Once my HR is in the middle of zone 1, I am to take off from right where I am.  If I am on the track, it will be a different place from where I stopped the last interval.  I am not to pay attention to the time between intervals.  If my body is ready to go back at it after 30 seconds, so be it.  If it takes 2+ minutes, again, the HR dictates readiness.  <—I have known this for a while, but got away from the practice.

Alternate interval intensity week to week.  Interval 1 (zone 4) one week for speed work and Interval 2 (zone 5) the next week.

Long runs are run in zone 2.

Recovery runs are run in zone 1.

My week should look like this:

  • Easy zone 2 runs: 1-2
  • Speed work: 1
  • Tempo runs: 0-1
  • Long slow runs: 1
  • Recovery runs: 1

Assess resting heart rate and use that as a guide to see how the body is recovering.  To get an accurate idea of my resting heart rate I will take my resting heart rate upon waking (before getting out of bed) for 5-8 non-consecutive, non-weekend nights and then figure out the average.  It will then be important to take my resting HR on days where I may have a tougher workout to ensure that my body is ready.  If my resting HR is more than 5 beats higher than normal it is probably best not to add any extra stress like a tough speed workout.  Perhaps a easy run is a better choice on this particular day.

Resting is just as important as any other workout or run.  If you don’t believe me, read this great article from Runner’s World.

I am excited to for my very full race season to start!  My first (of six) half marathons this year is on April 7, 2013 and I am hoping to run a sub 1:50!  UPDATE: I ran 1:48:19 on April 7, 2013!

Have you had the VO2 Max done?  Do you follow heart rate guided training?

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