Another great one from vegan cookbook author Hannah Kaminsky.  Original recipe HERE.  Hannah calls these Shishito Pepper Poppers.  For me, anything with the word “poppers” in the title is like You Had Me At Hello.

But sadly the world of Israeli peppers is still a mystery to me.  I need to take a course just in peppers. (Although I’d prefer one in poppers).  There are tons of peppers here, don’t misunderstand me, I just can’t tell which is what and how spicy they are.  Usually I just ask the shop owner, who upon hearing my American accent will often say “Those are not for you, motek.”  I guess we Americans are not expected to tolerate the spiciest peppers or something?  That model of American spicy pepper, the jalapeno, is not grown here as far as I can tell.

Rest assured that whatever pepper you do use in this recipe is tamed by the sweetness of the sweet potato and the coconut milk.  They were yummy!

Back in November 2011, I received an email from Ruth that said:

Hi Emily,

I discovered your blog this morning through your interview on Cooking Manager.com, and I have barely left it all day. 

I have recently started running (less than a month ago) and I would like to join Team Triumph. My current goal is the Jerusalem 10K, while my husband runs the full marathon.

Thanks for all your inspiring posts!

What followed for Ruth and I, was a Facebook friendship of mutual interest and running support.  And only 4 months after sending me that email, Ruth ran, not the 10K, but the Half Marathon (21K)!!  WOW!!

I felt fabulous until after the 20km mark, when my legs decided they’d had enough, and I had to walk most of my last km. My initial plan had been to give it all I had for the last 500m, but all I had left wasn’t very much, so I revised to giving it my all for the last 100m. That worked.

My aim was to finish vertical, which I did. I had hoped to finish in 2:45-2:50, but ended up with a 2:27 time which I’m overjoyed with. Just makes it more of a challenge to beat next time!

Always on the lookout for healthier sweets and snacks for my kids, I was delighted by the look of these peanut butter pretzel cereal bars on Chocolate Covered Katie HERE.  I made my usual modifications and came up with this great kid- (and adult-) pleasing treat!

This post is participating in Wellness Weekend at DietDessertnDogs.com.  Please visit to see all the great recipes.

Here’s another recipe winner I found through Pinterest!  

The original recipe can be found HERE.  As usual, I used the original recipe as the jumping off point and did a kitchen riff of my own.  I also baked these burgers instead of frying them – see the note.  Anyway, who needs more fat when they already have coconut milk in them?  They were super delicious baked.

The original recipe also called for the burgers to be topped with a slice of grilled pineapple.  I did think this would be delicious but I happen to live in a country where fresh pineapple is scarce.  The thought of a wilty canned slice did not inspire.  Feel free to add if you are more pineapple-y blessed.

This post is participating in Wellness Weekend at DietDessertnDogs.com.  Be sure to visit to see all the great recipes!

It’s been a long time since we have had a recipe post around here.  I have been cooking.  A lot, actually, thanks to pinterest!  But it such a production to post recipes and the whole thing with photographing food is a real challenge for me.  Anyway, I will do my best to work us out of this recipe backlog.

One other thing:  Not only do I have my own pinterest account where you can follow me and find all kinds of amazing vegan recipes, art projects, fitness tips and work-outs and other inspiring content, but I am also now in charge of The Vegan Woman pinterest account.  I’ve been writing for The Vegan Woman for a month or so now.  I forget that maybe some of you don’t have Facebook, or are not following me there, so maybe you didn’t even know about this.  

Here are all the links:

MY pinterest account is HERE.

The Vegan Woman’s pinterest account is HERE.

Articles I have written for them so far:

“Why Did the Magical Vegan Weight Loss Skip Me?”

“How to Get that Healthy Vegan Glow”

You can friend me on Facebook HERE.  It’s my personal page – I don’t do a business page – but I would be happy to meet you there. 

On to the recipe!

This recipe comes from vegangela.com.  Check out her original recipe because she has photos of how she made the bowls and drool-worthy photos of her finished product.

First you make taco bowls out of whole grain tortillas:

Then you let everyone fill their taco bowl as they wish:

We had beans, salsa, lettuce, tomatoes, cilantro, scallions, cucumbers and avocado.  You can add whatever you like in your taco salad, but these were really delicious and I loved seeing the kids heap salad into their bowls.

This post is participating in Wellness Weekend at DietDessertnDogs.com.  Be sure to visit to see all the great recipes!

So I left you off as we were in the home stretch of preparing for Passover.  Truly it was a little intense to have one week between completing my marathon and getting Passover-ready.  But once we were into the holiday itself, I had plenty of time to relax.  Like much of the Israeli population, we spent the week traveling from place to place, visiting museums, hiking the land, and picnicking.

Here’s a little photo recap:

Alas, vacations must come to an end.  We packed up the Pesach plates for another year, we re-stocked our pantries, and attempted to return to a somewhat normal life.  For me, this period of time was yet another one of adjustment.  All of a sudden, I was goal-less, after being so focused on completing one major goal for so long.  Luckily my friend Andrea had cleverly reminded me, before I even ran the race, that last year I got depressed when the race and bar-mitzvah were over and I had nothing to work towards.  So after taking a few weeks of break, I now I am ready for my next goal, which is….  

Start preparing for next year’s race!  I know that sounds crazy, but here’s the very honest deal:  I want to be better physically.  I want to be lighter and I want to be in better shape.  It’s not just for the race, but I do like how the race gives me an anchor event to work for.  As time marches on and age accumulates, my body is becoming less forgiving of dietary sloppiness and incomplete physical training.  My hormones have been ridden roughshod by race training and my blood sugar is becoming increasingly difficult to control.  I need to tighten the screws a bit on my plan.

There are 11 months until the next Tel Aviv Marathon.  The next 5 months will be devoted to slimming down and strengthening up, and the following 6 months will be devoted to race training hopefully in a way that enables me to keep the muscle.  I know it seems strange, but long-distance run training cannibalized a lot of my muscle.  I know what mistakes I made, but I don’t think I can implement the changes I need to make without professional help.  

Therefore, I’ve signed a 3-month contract with a new health coach here in Israel to help me achieve my first-half  goals.  Then I plan on hiring a personal trainer who specializes in long-distance running to take me the rest of the way.  I am looking for such a person in the Sharon area if you have any recommendations.

Want to come along for the ride?  I’ll be logging my food over on sparkpeople and will open my tracker to public so those of you who have accounts there can follow along with what I’m eating.  My plan is  a super high-nutrient plant-based vegan diet combined with cross-training and strength training.  No sugar.  Not sure about gluten yet.  I will limit it for sure, but I’m not ready to completely nix it unless I see that I really can’t get my hormones back in balance by eating the occasional wrap or pita.   

I’m going to drop my running distance way back – no more than 10k on long-run days – usually much shorter.  I’m keeping Spinning at least 2 times a week because I must get the endorphins to stay happy.  But aside from that I am going to do something different every single day, keeping it functional and well-rounded without further damaging my adrenals.

My coach and I will be working specifically on the mental aspect.  She’s a graduate of the Ford Institute (as well as IIN), so we’ll be getting all Jungian and Shadowy.  I will share here as I can.

You know, I didn’t know if I was going to share all this here.  It’s hard to be so transparent when you’re the coach and to admit that you too need coaching.  But I feel good after writing this.  Having the marathon process so public really pushed me to accomplish it.  At times I REALLY regretted how public it was!  But it felt so supportive to know how many people out there were pulling for me.  So, as much as my sharing hopefully helps you, know too how this accountability also helps me.  Thank you!

Now, who’s coming with me this time?

When we last left our hero Joseph, he was reunited with father Jacob and welcoming his brothers to come settle in Egypt.  Fast forward some 500 years and things have taken a turn for the worse. Thankfully, the Israelites escape their lives of bitter bondage and in memoriam we clean under our sofa cushions.

OK, so I wasn’t going to write about Vegan Passover because it’s a complicated subject and I am no rabbinic authority.  But many of you sent me questions and requests, so I will try.

I have a lot of non-Jewish readers and I am sorry but I just don’t have the time to explain everything.  Feel free to skip this post or just check out the links that follow:

What is Chametz HERE.

Explanation of Kitniyot HERE.

SO, if you do not eat kitniyot and you want to stay vegan on Passover, you will be able to eat fruits, most vegetables, quinoa, and nuts.  It’s only 7 days, you won’t become protein deficient or die of starvation or anything.  But you won’t be able to cook that much fancy food or enjoy much of what is on the family table.  At least you’ll probably get through Pesach without gaining the weight everyone else gains!

Me personally?  I’m planning on eating kitniyot.  I was already not fully on board with this kitniyot business since we made aliyah, but now that I am eating as vegan as I can, I’m not giving up my legumes.  

However, where it gets complicated is that I am making seder for 14 family members who probably don’t eat kitniyot.  That means that our seder won’t be vegan.  I don’t have the slightest clue how to make kneidelach or mock chopped liver without using kitniyot (actually, see below for a slight clue).   Therefore I don’t have many pre-tested vegan Passover recipes to share with those of you who are hosting vegan or vegetarian seders.

And yet, I do want to be of service, so here is a list of vegan Passover recipes I found online:

Vegan, No Kitniyot:

My Baked Nut Cheese

 My Moroccan Mushroom Salad

 My Carrot Red Pepper Soup (leave out the vinegar if that’s a problem)

My Pink Applesauce

My Matzo Toffee  

My Raw Chocolate Balls

Pineapple Crumble

Spinach Leek Potato Matzo Gratin

Quinoa with Cauliflower, Cranberries and Nuts

Vegan Matzo Brei using Quinoa Flakes (don’t know if we can find those in Israel)

Mock Chopped Liver   (no green beans or beans)

Matzo Balls (again with quinoa flakes)

  Healthy-ish Jelly Bean Macaroon Nests 

Vegan, With Kitniyot:

  Vegan Matzo Brei

Vegetarian, not vegan, no kitniyot:

A Delicious Variety of Mina (Matzoh Pie) Recipes

My Passover Almond Cake with Strawberry Sauce

  My Light and Fluffy Potato Vegetable Kugel

Cauliflower-Leek Herb Kugel (H.T. Andrea F)

So that’s just a smattering of what I found, but honestly, I’ve got sofa cushions to clean!

Have a happy Passover to those who celebrate. And a happy Easter to those of you who are still reading.

As always, let’s remember that Passover is not really about eating, although it seems to be.  It is about our physical and spiritual journey as a nation.  May we focus on that and not be consumed by our preoccupation with food or the crumbs in the sofa.

As many of you know from Facebook, I finished the Tel Aviv Marathon on Friday in a time of 5:44, eight minutes slower than my predicted finish but before the six hour cut-off. 

You also probably know that I was pretty down on the experience right afterwards.  If I had written this post then, I would have said that running a marathon was the dumbest thing I have ever done and that I would never ever EVER do it again.

Now a few days have passed.  I have had time to forget some of the worst pain and to allow some of the better memories to come through.  I have a tremendous amount to express and I imagine it will come trickling out over the following months.  The fact that I set this GIANT goal last year, spent months researching it, planning it, training for it and then accomplishing it,  really is awesome and a bit overwhelming.  

Lessons Learned and Confirmed:

• We can accomplish anything we set our minds to.  It may not come out perfectly or pretty, but we can get it done.

• Setting a tough goal and then working to get it done is the most amazingly delightful and empowering thing.  Goal Achievement = Invincibility 101.

• Age and body shape do not need to be  limitations.  There were old and gray runners way ahead of me.  There were younger runners behind me.  Some people were small, others less so.  Determination levels the playing field.

• You don’t need to eat any animals or animal products to be able to run a marathon. Booyah!  This is probably the thing I am most excited to prove to the world.   I trained and ran on a 100% Plant-Powered diet.  There is sufficient protein in plants alone to build the strong muscles it takes to run 42.2km (26.2 miles).  You can be strong and powerful AND make compassionate food choices.

It turns out that a full marathon is NOTHING like a half marathon.  I did not expect how different it would be.  Aside from the obvious double distance, there were a quarter as many participants in the full as there were in the half and they were a shockingly serious group of runners.  As I lined up at the back of this relatively small group, I kept thinking “but where is everybody?”  The gun went off, we began, and they friggin’ bolted.  ALL of them.  By the time I passed the sign for KM 1, there were NO runners in sight.  I forced myself to not look back but assumed I was the last person and I was completely shocked and disheartened.  I had expected to be at the back but not from so early on and not that far back!  I cannot explain in words how devastating this felt.  It was like having the wind knocked out of my sails right at the start.

One tiny benefit of being alone at that point is that the course photographers were bored.  It was like having my own personal paparazzi.  I mugged about for the cameras like an idiot while they egged me on.  There are 25 crazily good pictures of me on Facebook, HERE.

Forty-five minutes into the marathon and on came the half marathoners sounding like a rampaging herd of elephants.  That was kind of scary and I got knocked around quite a bit as the lead packs pushed past, but at least I wasn’t alone briefly.  But by km 11, the two races separated and once again, total solitude.  At this point, on the full marathon course, there were no bands and few spectators.  It wasn’t even 10am and I felt like the city had forgotten that I was still out there struggling on with hours ahead of me.

I also discovered at this point that a woman about my age had been following me and using me a pacer.  She came up and we chatted a bit.  She told me there were others still behind us.  She and I would run together for much of the race.  It was great to have a body there but I was limited by my inability to be exhausted and speak Hebrew at the same time.  In the end, she finished a few minutes behind me and I was there to give her a high-five in the International language of achievement and joy.

Although desolate and lonely, the course was spectacular.  The city has never looked lovelier.  The weather was absolutely perfect – cool and cloudy to start with a few gentle showers, sunny but breezy and cool (75F I’m guessing) later on.  The Mediterranean had her turquoise on in a convincing impersonation of the  Caribbean.  North Tel Aviv was posh and immaculate, Ganei Yehoshua and Park HaYarkon were lush and green.  There were scullers on the Yarkon River that made it look like the Charles.  Running down the closed main streets of the city center felt like Yom Kippur without the solemnity.

Me and the beautiful Sea

At km 28, my husband showed up on his bike and rode next to me for the rest of the race – another benefit of being so far back – the rules didn’t seem to apply anymore.  I was suffering deeply by then.  I was exhausted, my toenails felt like nails were being driven through them on every step,  I had a big blister on the bottom of one foot, and my knees and hamstrings were calling it a day.  My husband kept joking that I should get on his bike for awhile – no one would know.  It was tempting I tell ya!

At km 35, I picked up a second escort.  My friend Pamela, also on her bike, rode on my other side and stayed with me all the way to the finish line.  Running (and walking by this point) between the two bikes was wonderful.  I drew so much energy from the two of them and they let me rant like a lunatic and bathed me with positive words.  Pamela has probably never heard so much swearing in her entire life!  Sorry Pammy!

You know how during childbirth you’re out-of-your-head with pain and fatigue and begging to be put out of your misery?  No?  Well I was, and this marathon was pretty much the same.  I wanted an epidural and I wanted it BAD!

Two more friends met me on the course:  Lymore walked with me a bit, and Olivia, just hours before a trip abroad, ran alongside me.  That is when it really dawned on me what needs to be different if I ever do this again.  I need people.  It’s as simple as that.  Training alone was fun for me, but running a marathon alone felt like crap.

The other stunning and amazing thing that happened for me is that although there were few spectators, there were the race volunteers and the other runners who had already finished and were walking home.  Every 20 seconds of the last hour was a chorus of Kol Hakavod’s (Good for you), clapping and cheering.

Israelis are a generally surly bunch.  I think it says a lot about the power of exercise and fitness that this particular group were so very kind.  Either they were riding high on their endorphins or they just have a generally more positive outlook because they work out.  If more people in this country and our neighboring lands exercised I think we could solve a lot of our problems.

There ya have it, run a marathon and come up with a solution to Middle East Peace!  I’m totally not joking by the way. I may have just found a new direction to pursue…

Gratitudes:

To those of you who cheered not jeered, I thank you.  Every single “Kol Hakavod” was a gift, and the folks who said “You’re at the end, only a little left” were my epidurals.

To those of you who served drinks and snacks, and guided and clapped, thank you for staying there until the very last person passed.

To my friends who helped me on the course, amen, what can I say?  Pamela, I’m not sure you can really understand what an angel you were to me.

To Oran, who came over with homeopathic remedies for my post-race cramping and pain a few hours before her Shabbat company arrived, and stayed to let me get some of this off my chest, I am deeply grateful.

To my husband, who helped me by taking care of the house and cooking every Friday of my long training runs, who got up at 4:30am and drove me to Tel Aviv, found parking, walked me to the start in the pitch dark, and escorted me for hours on his bike, then came home and cooked Shabbat dinner, I clearly married the right man.

As we drove home from the race, my husband said “Emilooshka, I hope you know that if you can run 42.2km, you can do ANYTHING.”

Thank you G-d for making sure I found this man and for not letting me mess it up when I did.

Post-Race Swollen-Legged Banana Massacre (not my yogurt)

Now, I know that some of you are reading and thinking “Well sure, Emily can do this stuff because she gets all this support.  There is no one in my life who would ever support or help me, especially not my husband!”

Listen UP:  You have to ASK people.  You have to say “I have this dream and I need your help to make it real.” And if at first they don’t believe in you or your dream, then you believe in yourself.  When they see your determination and your perseverance, they will come around.

When I told my husband I was going to do this marathon (…lose 70 lbs; … go back to school at age 38;  …open my own business (twice in 2 different countries); … move to Israel; …become vegan) he has always answered with skepticism.  I forged ahead and when he saw I was serious, he climbed aboard.

You believe in you.

You believe in your dream.  

You make it happen.  

Your own angels are just hovering there, praying for you to begin.

And if you’re not sure you can even believe in yourself, bring it to me, baby.  I will lend you some of my faith.

Any dream will do.

Hey, what do you know, a blog segway into Passover…

(It says the road is closed for the marathon)

Here we are, the 11th hour.

I stand here today on the edge of a goal that will challenge me more than anything else ever has.  Tomorrow I run my first full marathon.

My only goal is to finish it before the course closes.  I have 6 hours to do so.  If I take only a few short walking breaks, my pace will bring me in for a 5:36 finish.  If I have to walk more…. well, I’m cutting it close.

A lot can happen in those 5+ hours.  Good things can happen.  Bad things can happen.  Things I cannot control can happen.  Things I CAN control, I might have to struggle to do so.

But even if I cannot complete the race in the time allotted, I feel that I have already succeeded.  I got through my training.  I did everything I said I would.  I have run 100′s of kilometers, with my longest single run being a 36k.  I have already accomplished 99% of what I set out to do.  All that remains is the final exam.

Although I have my fears and worries, I truly believe I can do this.  I believe I can finish 42.2kms (26.2 miles) in under 6 hours even if I am the last person to cross the finish line.

To all of you who have been with me through this journey, I thank you for reading.  I thank you for telling me how this all has inspired you.  I am honored by those of you who have been inspired to change your own lives and to take on your own new challenges.  Every ounce of support you have poured out to me has strengthened me and I will carry it with me tomorrow to keep me strong.

Although tomorrow is my test, and mine alone, it feels very much like it has been a community project.  

And now, as Elphaba says in Defying Gravity (something I hope I will manage to do tomorrow),

It’s too late for second guessing.

Too late to go back to sleep.

It’s time to trust my instincts,

Close my eyes and leap…

]]> http://triumphwellness.com/my-final-exam-tel-aviv-marathon-t-minus-1/feed/ 4 http://triumphwellness.com/preparing-for-your-long-run/ http://triumphwellness.com/preparing-for-your-long-run/#comments Sun, 25 Mar 2012 16:55:04 +0000 Emily Segal http://triumphwellness.com/?p=2446

Today I wanted to write what goes into preparing for a long outdoor exercise session.  I have a checklist that I check before heading out the door.  Trust me when I say that forgetting your sunscreen or water bottle on a hot day is none too pleasant.

• ID:  You MUST have some sort of identification on you.  Although most likely you will never need it, if something happened to you and you were unable to speak, you would want the paramedics to be able to notify your family and know your name and any medical condition you may have.  I have a pocket that attaches to my shoelace in which I keep my house key and a slip of paper with my name, my husband’s phone number and the suggestion that I might respond best to English not Hebrew.

• Sunscreen:  I never wore sunscreen before this year when I began to notice brown spots appearing on my cheeks.  It’s too late to reverse the damage I’ve already done, but not too late to prevent future damage.  Don’t be cocky like me.  Just because you don’t burn, doesn’t mean you are not incurring damage that will show up years later.  I am seriously bummed out about those spots.

• A hat:  Same reason as above, plus protection against heat building up on a dark head like mine.  A hat with a brim also keeps rain out of your eyes on a rainy day.

• Sunglasses:  My husband and I are addicted to Native Dash XP’s.  We have been wearing them for years and would not wear anything else.  They are perfection.

• Vaseline or other anti-chafing gel:  Anything that rubs – be it skin or fabric – will end up chafing.  That’s breasts, nipples, armpits, butt cheeks, testicles (so I’m told), and the elastic band of your undies.  Grease it all up!  I have used aloe vera gel and Vaseline.  Some runners use diaper cream.

• Ibuprofen taped to arm:  This is one of the techniques I have worked out during this training period.  I tape two advils to my inner arm and one hour into my run, I pop them into my mouth.  One hour in and things are starting to swell, especially those knees!  Also helpful in case you fall or get blisters or chafing.  Goes without saying that I’m not a doctor so don’t take medicine advice from me.

• Kleenex:  When I run, so does my nose.  Take kleenex to avoid wiping it on your shirt.  Stick it in your waistband.

• Music/ipod:  If you want to listen to music or a podcast, don’t forget your mp3 player!  Sometimes I run with, sometimes without.  I am still trying to decide about this year’s race, but I think I will probably use it to dial in my desired pace at the beginning of the race.  Running too fast early on is the key mistake long-distance racers make.  I use PodRunner Podcasts to match my cadence to a pre-determined steps-per-minute:  174-175 to start the race.  Then, after the pack thins out (ie, I get left behind), and I am not tempted to try to keep up, I will probably take the music off and soak in the sounds of the surf, the city, the spectators, the entertainment and my own thoughts.

• Watch and foot pod.  I have a Polar RS300X with a SD Foot pod.  This is my 2nd year with it and I love it.  It tells me time, distance, pace, heart rate, calories burned if I wear the chest strap (which I don’t for running, see chafing above), and all sorts of other cool features.

• However, because last year I had a bit of a disaster with an inaccurate foot pod that led me to believe I should be finished with the finish line nowhere in sight, I now double check my mileage by logging my route into www.sportdistancecalculator.com.

• Food and Drink:  Big topic, let me break it down.

If you are exercising for less than an hour, you probably don’t need to eat anything and you can just drink plain water.  However, if your workout is going to be longer than 1 hour, you will need to eat  something and to drink an electrolyte beverage.

Food during a workout:

Your body generally has enough fuel for about 60-80 minutes of strenuous activity.  I personally have found the best results by eating some carbs before I get hungry – at about 80 minutes into the workout.  I use a commercial gel called Gu, my raw cookies,  or just plain old dates.  Runners pin their food into their shorts, or buy shorts with built-in pockets like these big-butt beauties from RaceReady.

First of all, do I get major crazy points for putting a picture of my butt up in public??

If you are overseas and want to order from Race Ready, contact customer service for the lowest shipping option.  They shipped my shorts for about $12 USD and marked the package in such a way that it flew right through customs.  It also arrived 2 days after I ordered it.

Now, in my case, I have learned via many, many blood sugar crashes that I can’t just eat sweats during my runs.  Although I do not have diabetes any more, I do still have hypoglycemia.  I don’t eat any sugar in regular life and doing so on my runs doesn’t work well for me.  So I mix sweet snacks up with some sandwiches.   Yes, I run with two half-sandwiches tucked into my shorts!  I’ve been using peanut butter and salt, but a friend suggested marmite and I’m going to try that.  I know this is not as easy to digest as the gels and drinks, but it is the only way I have been able to keep my blood sugar steady.

For me, the timing is: 1:20 for the first snack and then every 30-45 minutes until the finish.  I expect to be out on the marathon course for over 5 hours, so basically I am a running buffet.  Smaller, faster runners with normal blood sugar don’t need to eat quite this much, in case you were wondering.  Some probably run the entire race without eating a thing.  Everyone is different and you need to figure out what works for you.  You will know when it has been too long without food because you will become cranky, tired, your legs will feel like lead and you will want to quit.  The classic Hitting the Wall symptoms.  It works best if you don’t let yourself get to that point in the first place, hence the buffet in my shorts.

Drink:

Exercise over an hour and you need to replace electrolytes.  You can use a commercial sports drink like Gatorade, or if like me, you want to avoid all that sugar, try Ultima Replenisher, which uses stevia.  I couldn’t find it the last time I was in the US and came home with Emergen-C instead.  I ran with that for a few weeks, but again, the fructose gave me trouble. So….

I made my own of course!

Emily’s Electrolyte Drink
Squeeze the juice of 2 clementines into your 750 ml sport water bottle. Add  1/4 tsp salt.

Fill with water and shake.  Sip during your workout, adding more water as when it becomes available.

I finish about 2-3 of these bottles over a 5 hour period.

BE CAREFUL!  Plain water can literally kill you when you are competing in an endurance event!!!  People have died from drinking too much plain water without any electrolytes.  You need the salt to keep things in balance.  Apparently you can buy salt tablets, but I haven’t used them.

OK, you’re all geared up and ready to get out there and RUN!

Five days until my marathon…