Make Your Future, Danny

At the beginning of 2015, I heard about the concept of a vision board, and I immediately loved the idea of visually framing your goals for the year in an inspirational and motivating artsy poster type thingy. I like visuals. And colors. And art. So I made one, and I loved it.

Throughout the year, I pulled it out and checked things off. I referred back to it as I set race goals and accomplished other milestones. It made me feel good and helped stay me on track! I was loving it! At first, I was feelin’ like

Early on I knew I’d not be able to accomplish it all. I’d set too many goals for myself and I ended up feeling like a bit of an overwhelmed failure as a result. I have history with this.

NOT THIS TIME, YO. This year, I kept it simple. Flow-y. Stress-free. And colorful, of course. Most people make a collage using magazine clippings and poster board, but because I’m lazy, easily annoyed by glue, and sans magazines in my house, I always draw my board. Meh, it works for me.

 

This idea isn’t new, it was only new to me because I’m not hip. Soooo, I won’t go into the details about how to make a vision board because you probably already know all about it. In case, though, this great blog post by Vanessa R Williams will tell you how to make the best vision board ever!

What I want to tell you is that I think it’s worth your time to do this exercise. Especially if you have a big year ahead full of lots of goals or milestones. A few pro-tips though. One, make sure to include stuff that renews your body, mind, and spirit on there. Don’t forget to refill your cup. Two, be realistic about what you can do. Be fierce, but gentle with yourself. Most of all, make YOUR 2017 happen!

If you made/make a vision board for this year, I’d love to see it! Tweet me your photo. @scootadoot

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A Food & Flowers Picture Post From Whole Foods

A new Whole Foods opened up, and it’s the closest one to my house! I’m excited because, well, Whole Foods, AND healthy eating is good, right?? So I got to go to a grand opening tour and I took tons of pictures and recorded it on Facebook live (at the request of Whole Foods Boulder/Longmont). So If you’ve never been to one, here’s what it’s all about!

First, let’s start with the floral department since it’s always by the entrance, and it’s my favorite of all floral departments in any grocery store. And because pretty. And we need some beauty in our lives.

Looks and smells like summer.

Then you walk through the produce, and I’ll let the tour guide take over from here. (Apologies for the spotty cell reception I was getting on my iPhone.)

Not bad, eh? I also love the personal care section. They have great bath items (I’m a fan of relaxing soaks), and you can even find the perfect gift.

It’s bar soap, folks. Handmade. Smells amazing!

LOVE this.

What Boulder smelled like when I was a kid.

And they also fed us, which always makes for happy bloggers. 

Whole Foods is really about the idea of LOHAS; Lifestyle of Health & Sustainability, and it’s reflected in their products and company policies and operations. Their mission statement says “… we offer a place for you to shop where value is inseparable from values.” So while they have a reputation for being pricey, which to be frank, can be true depending on the item, remember that with those extra dollars you’re supporting values like sustainable sourcing, fair wages for workers, and local farms to name a few.

What is your favorite store? Do you have Wegmans? Because I don’t and I want to know all about it!

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Summer Races…and Beyond – The 2017 Caldera Triple

A few weeks ago, I turned forty. Surprisingly, it wasn’t horrible. In fact, it was pretty flippin rad. First, my Subaru that served me well for 11 years decided it didn’t feel like driving anymore. Goodbye, rD magnets.

I loved this car so much.

I loved this car so much.

So I was forced to get a new car.

Hellllooooo, Lover.

Hellllooooo, Lover.

This really was a coincidence. Promise. No for real, though. But in a way, you could say I got a pony for my birthday. (I’ve always wanted to say that!) Since before I had a license, I’ve wanted a classic Mustang. I can’t afford a classic, but my husband agreed to this new one. Because he is the best. (And he liked it a lot, too, truth be told.)

THEN, as if that weren’t enough, my husband (being the absolute best husband on the planet (see above new car)), had arranged a gift for me long before my Subaru died. This was my face when I opened my itinerary to SPACECAMP, something I’ve wanted to do since I was eight.

spacecamp

They do have an adult program and I will have to get in the Multi-Axis Trainer. They claim it doesn’t make you sick. Ummmm-hmmmmm. Anyway, I work for an aerospace company and I’m a space/sci-fi fanatic, so yeah. I’m SO STOKED I CANNOT EVEN.

But birthdays tend to make me reflect on what I’ve accomplished and what I still want to achieve. My birthday did remind me that at 40, I need to focus on fitness. My biggest fitness goal is to not be frail in advanced age. To keep running, I need races to stay motivated. I’m registered for 3 races this summer that I’m excited for: The Skirt Sports 13er, and the Elk Double Challenge hosted by Vacation Races.

Last year I ran the Skirt Sports 10k at the 13er, but this year I wanted to represent with my fellow skirt sisters and do the half. It will be a whole weekend of strong women supporting each other, and that’s pretty hard to beat.

PR of 1:23:42 and I'm thrilled!

PR of 1:23:42 and I’m thrilled!

I loved the Rocky Mountain Half in Estes Park so much last year that I registered for their inaugural Elk Challenge this year. It’s a 5k on Friday afternoon and a half on Saturday morning. My oldest friend lives in Estes Park, so I’m staying with her that Friday night. SLEEPOVER! Seriously, though, last year’s half was my favorite race to date. Yes, even more than runDisney. I know, but it’s true! It’s still my favorite medal.

Poking around the Vacation Races website,  I made a discovery that will likely be the death of me and my pocket book. It’s called the Caldera Triple  because who wouldn’t want to run in view of the Grand Tetons one week, followed by Yellowstone the next? And a 5k in between?? I SAY BRING IT, NATIONAL PARKS.

caldera

Image Credit: Vacation Races

2 National Parks, 3 races, 4 UH-MAZING medals, and some of the prettiest land in the nation. Who’s with me?

Have you ever done a Vacation Races race? What races do you have planned for the summer, or beyond?

 

Why I Hate “Cheat” Days

You know what phrase I actually hate? “Cheat Day.”

Why?

Because “cheating” connotes bad behavior. Cheating says to me that you’re doing something you shouldn’t be doing. Cheating implies that the food that you’re eating is bad and wrong and you should have to rationalize when you allow yourself to have it.

That’s messed up.

Or at least it is from a “I want to eat healthy and look fit but maintain a healthy relationship with food” perspective.

It’s a real struggle to meal plan every week, prep healthy lunches for work, count macros and ensure that my body is getting enough protein, fat and carbs to fuel my workouts (and my life). It’s also a struggle when I’ve eaten the same thing for lunch for three weeks and dinners have consisted of salads and chicken. Or salads and turkey burgers. Or X meat + Y vegetable… and all I’m looking for is a little pleasure in the food I’m eating.
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In order to make sure I don’t start hating food, or seeing it merely as a tool, I make room for those “bad” things. Like this weekend – my boyfriend has worked for nearly a month straight, we’ve had little time together in the evenings after the gym before we both collapse with exhaustion, and every weekend has been busy, between travel, work and other commitments. We both needed a break.

Rather, first we needed sleep. Then we needed a break.

Breakfast of Champions

Breakfast of Champions

So, Saturday was an unplanned rest day. No alarms. Slept until 10:30. Woke up, got donuts, toodled around running some errands and doing a little shopping, picked up some used books, and then had an amazing date night on the waterfront in Old Town Alexandria. And THEN we got ice cream.

Not once throughout the day did I think “oh man, I feel so gross.” Or “I should have worked out today” – because I know that 1. I work hard enough every other day that one (or two) days off in a row is necessary. 2. My body has been so tired for the past week that my workouts have been lackluster at best. I’d rather be rested and healthy in the gym than tired and dragging. 3. I really like donuts and ice cream and my boyfriend, and enjoying those things together just made my soul feel lighter.

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I love this guy. I love him even more than I love donuts and ice cream.

Basically, what I’m saying is that 80% of the time, my diet is very much dialed in to my fitness goals. But 20% of the time, my diet looks different, but still dialed in to those goals. Because ultimately, I know I can’t achieve the gainz or the pr’s I want if I’m not feeling my best and I’m not happy. Stress and fatigue are killers. And a disordered relationship with food only exacerbates those things.

So, yes. This weekend, we were off the meal plan wagon. But do I feel like I cheated? Not even a little bit. Taking care of your body also means taking care of your whole self – and my whole self feels a lot better after a weekend away from schedules and details and obligations and plans.

Recipe Box: Pumped Up {Healthy} Cookie Dough

I don’t know about you, but I love to bake. And even more, I love to eat. While I’m baking. Don’t get me wrong, I love cookies and cakes and brownies – but even more, I love cookie dough and cake or brownie batter. Something about the pre-baked goodness just makes me feel some kind of way.

Now, I know there’s always the risk of the “raw egg” situation – but I’m a risk taker. Honestly, until the cookie dough betrays me, I’m going to keep eating it. I like to live dangerously.

However, worse than the raw eggs is all the sugar. My favorite cookie dough makes my favorite cookies: oatmeal chocolate chip. My great aunt’s recipe calls for both brown and white sugar. They’re delicious, but generally, not that good for you. And I gave up junk food for Lent. So while I may want to eat cookie dough, I can’t.

I’ve also set some higher fitness goals for myself with regards to the weight room and that means upping my protein intake – I typically get my protein from a protein bar in the morning, tuna or grilled chicken at lunch, a protein shake after the gym and either more chicken or ground turkey as part of dinner.

This all gets me pretty close to meeting my protein goals, but some days I just need a little more umph.

Enter one of my favorite snacks: Healthy Cookie Dough Dip from Chocolate Covered Katie

cookie-dough-dip

photo source: www.chocolatecoveredkatie.com

Now, her recipe is pretty well on-point. I’ve made small tweaks to fit my needs.

 

  • 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)
  • 1/8 tsp plus 1/16 tsp salt
  • just over 1/8 tsp baking soda
  • 2 tsp pure vanilla extract
  • 1/4 cup nut butter of choice (I prefer peanut butter, but any will do.)
  • up to 1/4 cup milk of choice (unsweetened almond milk is my go-to)
  • 1 scoop of protein powder of choice
  • Sweetener of choice  (No sweetener needed for me!)
  • 1/3 cup chocolate chips (Or none. Again, Lent)
  • 2 to 3 tbsp oats

Throw all of these things (except the chocolate chips) into a food processor. Let it spin for a minute or two, empty into a bowl (or a tupperware if you’re me and you like to snack on it over a couple of days), mix in your chocolate chips if you’re using them and enjoy! You can serve it with graham crackers or don’t even bother and just use a spoon. #guilty.

The biggest changes I made to Katie’s recipe are taking out the sweetener – Lent, duh – and adding the protein powder. Obviously, you can use whatever protein you prefer, but right now, I’m a little obsessed with this:
pb protein

Quest Peanut Butter Protein. This shizzzzz is so delicious. Easily the best-tasting protein with the best composition. Less than 1 gram of sugar, 23 grams of protein and only 110 calories per serving. It tastes mixed just with water or almond milk as a post-workout shake and it is incredible in any other kitchen concoctions. That’s one of my favorite things about Quest products – they bake so well! Granted, I’m not actually backing this cookie dough, but you totally could!

Needless to say, I’m obsessed. I think the last time I went to Wegman’s, I picked up four cans of chickpeas. Specifically so that I have them on hand to make this whenever I want.

The best part? It fulfills my cravings for something sweet without blowing up my entire diet, which is always a win. Maintaining a healthy relationship with food is a thing I am alllll about. Food is delicious and I enjoy eating it and I don’t like feeling guilty when I do. This absolutely keeps that from happening. Happy tummy, happy Kyle.

 

2016 SkirtSports Ambassador

My first experience with SkirtSports was last summer when I participated their 13er race event. It was a really fantastic women-only race on a gorgeous course where I got a 10k PR and made a few new friends. How can a race get any better than that? Oh yeah, CAKE. THAT’S HOW. Cake is always going to be the way to my heart.

13ercollage

At that event, I met Noelle, SkirtSports’ Community Outreach head cheerleader. She told me about the monthly clinics and fun runs they hold at their Boulder headquarters and I decided to check it out. Lo and behold, they were a blast! They even let me Periscope a talk Dimity McDowell was giving.

cliniccollage

Before leaving that clinic, Noelle gave me one of their skirts to try out in exchange for an honest review.  I was already crushing hard on the vibe SkirtSports was giving off at their events, but the Lioness skirt turned my crush into full blown twitterpation. The quality was impeccable, and its smart construction and pockets, it definitely helped me get through my toughest half to date.

lionesscollage2

So when I found out earlier this month that I had been chosen to be a 2016 Ambassador Captain for SkirtSports, I was over the moon. I’m learning that this is a fantastic group of inspiring women, and I’m honored to be among them. I am so excited to get to know them and learn their stories. That’s one reason why it was easy for me to put my name behind the SkirtSports brand. There were other reasons, too.

AmbassadorStamp21k

The SkirtSports Message is all about supporting real, everyday women of all ages, ethnicities, and backgrounds pursue and achieve their healthy living goals. Pro triathlete and founder Nicole DeBoom was inspired to start the company after noticing her reflection in a window on a training run. She decided  to find a way to offer flattering performance wear to support all women in being the best version of themselves.

realwomenmove

#REALwomenmove is a social media campaign intended to encourage each other in our fitness activities and achievements.  Who is a REAL woman?  She is proud of who she is. She is confident. She does not judge, but rather, encourages other women. She is comfortable in her own body. She accepts and loves herself as she is. She prioritizes health and fitness in her busy life.
This is a message I can get behind 1000%.

Running Start Program  is designed to pair beginner runners who face barriers to developing fitness goals with Personal Motivators who help them overcome those challenges. Personal Motivators are women who’ve also overcome obstacles to fitness in the past and can share their experience and support. Anyone can apply to join the program.

Photo Credit: SkirtSports Website

Photo Credit: SkirtSports Website

The Clothes are well made, well priced, and most importantly, adorable! They carry sizes XS to 22, and as a seamstress myself, I’m definitely impressed with the construction of their garments. The prints are super cute and colorful, and they make some of the most practical running clothes I’ve seen. Their phone pockets are a big hit with me, and they are working on the Gotta Go Skirt which will make life much easier for all of us on those long runs when nature calls. Seriously, they’re thinking of everything.

I’m beyond excited to be a part of this program for 2016 and to have the opportunity to share all the good things (and discount codes) with you. These ladies are doing amazing things and spreading an inspiring message of love and support of one another. I know we can all get behind that!

 

Are you a Skirt Sister? Who inspired you to start your running journey? What is one thing you try to do to support others at races? Let’s chat in the comments!

Look, Ma, I Can Cook!

It’s no secret that I am not a good cook. Or maybe it’s a secret to people who I haven’t tried to cook for (such as all of you), but trust me, to the people I’ve cooked for, it’s no secret.

What was I saying?

That’s right. Cooking. I’m not good at it and – probably relatedly – I don’t enjoy it all that much either. This could be partly due to the fact that I’ve lived in San Francisco, land of the impractical galley kitchen, for the past dozen years.

Our kitchen: perfect...for a toddler.

Our kitchen: perfect!…For a toddler.

It could be partly due to the fact that I have no dishwasher and when I think of cooking, I think of dishes piled up, waiting for me to wash them.

It could be because the grocery store overwhelms and confuses me, and because why would I spend time laboring over an elaborate dinner when I can magic food THAT I DON’T HAVE TO MAKE straight to my door?

I mean, really.

But that gets expensive and shockingly enough, it also gets old. You can only eat delicious artisan hipster pizza so many times a week before it starts to get…well, old. Unless you are a 3-year-old and then pizza NEVER gets old.

So, we needed a solution and we needed it quick, because this chick gets hangry. We needed something easy. Something quick. Something convenient and not expensive and, above all else, delicious.

Enter Blue Apron.

For those who don’t know, Blue Apron is a food delivery service, one of many that have become all the rage around here in the past couple of years. I’d heard about it here and there and had wanted to try it, but even that seemed like a lot of work (yes, I have reached peak laziness at 33 years old. Sue me). But Mister Jess wanted to give it a try and for $10 per meal per person, it seemed like a helluva lot better than what we were currently doing.

And you know what? I love Blue Apron.

I. LOVE. BLUE. APROOOOOOOOON (I hope you read that in Oprah’s voice, because I typed it in Oprah’s voice).

Let me count the ways:

  • We get to pick our three weekly meals online. And they’re delicious-sounding meals, things like seared cod and ribeye steak and juicy lamb and beef burgers.
  • The ingredients are fresh. Like freshy fresh, from their farm-sourced produce to high quality meats to sustainable seafood. They say all of this on their website, but from what I can see it’s not just lip service. It’s all true!
  • They only give you what you need. This is one thing that’s HUGE for us. As you can see above, our kitchen is puny. I don’t have room for a huge sack of potatoes or tons of spices. I need what I need just when I need it, and with Blue Apron I don’t even have to think about it.
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  • It’s easy. Seriously. It’s, like, really easy. There’s a one-sheeter with the ingredients needed (see above) and directions and you just follow them and BOOM. Yummy meal. In my mouth. In my tummy. Happy Jess.
  • It’s kind of zen. I chop and I mince and I bake and I stir and I dance along to my Spotify playlists and Mister Jess and Bug dance along with me, or they laugh and play in the living room, and it’s chill. It’s a surprisingly awesome, mindless way to wind down after a long day at work.
  • It’s effing delicious. And at the end of the day, that’s the most important part.

Look at these meals. That *I* cooked. Me. Jessica, the girl who ruined the recipe for Santa’s chocolate chip cookies, which I got from the back of a chocolate chip bag. So fine, baking is still not my thing.

But cooking? Cooking is officially my thing.

Fried catfish over dirty rice. Hi.

Fried catfish over dirty rice. Hi.

 

Grilled pork chops with poblano salsa and sweet potato mash. 'Sup.

Grilled pork chops with poblano salsa and sweet potato mash. ‘Sup.

 

Chicken and udon noodle soup. Stealth delicious.

Chicken and udon noodle soup. Hey, you. You were stealth delicious.

So, how about all of you? Do you love to cook? Hate it? Subscribe to a food delivery service like Blue Apron? Let’s chat in the comments! 

New Year Water Challenge

Many, many folks have done a 30 day water challenge wherein they commit to drinking the recommended 64 ounces a day for a month. But guess what? I’m doing the same thing! (Bazinga!)

IG

I drink a lot of water. A lot of flavored water. Flavored with leaves. Black leaves. Okay, Earl Grey. I drink a lot lot lot of hot Celestial Seasonings Earl Grey tea.  Somewhere in the neighborhood five, twenty ounce cups a day. That should count for my 64 ounces of water, honestly. HONESTLY. And really, it can’t be that bad because I sleep like a log all night, every night. Caffeine, schmaffeine.

It’s totally bad. I know.

The real problem with this  habit is the sugar. Basically, I’m consuming a small sugar cane plantation every month. A big can of white sugar sits beside the hot water dispenser at the office and I just pour it into my cup. It’s horrible, I know. Something needs to change or I will be diabetic in the very near future.

my addicition

I even have a cup (or stein, as you will) right before bed.

So why have I decided to be a follower? Great question! Well, aside from the aforementioned risk of diabetic shock descending at any moment, I’m curious to see the changes drinking 64 ounces a day will bring. If I can flush some toxins and get rid of the circles that have been under my eyes since childhood I will be so happy. I’m also hoping healthier skin will help fade my adolescent acne scars. Let’s not mention the laugh lines and crows feet entrenching themselves in my face. I turn forty this year and it’s starting to show. Water, nature’s cure-all, to the rescue!

The "Before"

The “Before”

The plan is to go from five or six cups of tea a day to two in the morning. Then I’ll divide the sixty-four ounce daily intake into eight ounce segments throughout the rest of the day. Using my favorite race sticker covered bottle, fruit infusions, and Nuun should help me say on track. In 30 days I’ll check in and let you know if my bags took a flight home. If you don’t hear from me, I’m laying on the kitchen floor in front of my electric teapot, slipping into a diabetic coma.

 

What’s your method for staying hydrated? Are you a water or sport drink person? Show us your water bottle on Facebook, Twitter, or Instagram!

Recipe Box: Cauli Cream

Leafing through Wegmans’ Menu magazine last month, I came across one recipe that intrigued me: Cauli “Cream.”

For years I’ve avoided creamy dishes because heavy cream-based sauces don’t agree with me. Cauli cream would be a simple, non dairy cream substitute that would allow me to finally attempt to make some sort of alfredo dish.

I ran to Wegmans and bought the ingredients, including a head of cauliflower for $3. I chopped it up.

Following the simple recipe, I made the vegan cream alternative in about an hour, first boiling the cauliflower, then blending it into a puree.

Here’s what you need:

10 cups of water

Juice of two lemons

2 tsp. salt, divided

1 cauliflower, 3 lbs, trimmed, cored and cut into florets

Heat the water, lemon juice and 1 tsp. salt in a large pot. Bring to boil. Add cauliflower and return to simmer (med-low heat). Cook until fork-tender (it took my stove about 30 minutes.)

Cauliflower florets are simmering.

Cauliflower florets are simmering.

Transfer cauliflower to a colander. Retain cooking water in pot. Let cauliflower sit at least 10 minutes in colander.

Steaming cauliflower and my ancient blender.

Steaming cauliflower and my ancient blender.

 

If you have a good blender, add about 1/4 to 1/2 cup of cooking water, about half the cauliflower and 1 tsp. salt to blender. Puree until smooth. Remove most of puree from blender and add remaining cauliflower. Puree until smooth and combine batches, mix.

My blender is less than stellar, so I do mine in about 6-8 half-cup batches. Not ideal, but it works.

I separate into 1 cup servings and use immediately in another recipe, or freeze.

All ready to go!

All ready to go!

I made a few dishes with this, all courtesy Wegmans: cauli cream corn chowder (we gave it a B), cauli cream pesto pasta with broccoli and tomatoes (Hubs gave this an A+ and I’ve made it twice already, using fresh broccoli) and cauli cream truffle pasta, using kale (solid B+)

I hope you love this easy and healthy recipe as much as I do!

Now, who can recommend a decent blender?

Recipe Box: Lemon Chicken Soup

When life gives you lemons, make soup.

Wait, that doesn’t sound right. Actually, it sounds exactly right. Carry on.

Before...

Where I live, lemonade weather is fading fast, and soup weather is upon us. So, when I was thinking of a lemon-y recipe post for September, an annual tradition during the Alex’s Lemonade Stand Million Mile Run-Walk-Ride month, this soup immediately sprang to mind.

I first found this recipe in one of my favorite cookbooks, Ellie Krieger’s The Food You Crave. And I really do crave this soup. It’s absolutely perfect anytime, but with the addition of the lemon (and thus Vitamin C), this truly does help me get over a cold. Just in case you want to tuck this one away for the coming season of a certain f-word that we don’t need to talk about.

Lemon Chicken Soup with Orzo from elliekrieger.com

4 teaspoons olive oil
8 ounces skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 ½ cups)
2 stalks celery, diced (about ½ cup)
1 medium carrot, diced (about ½ cup)
2 teaspoons chopped fresh thyme or ½ teaspoon dried
6 cups low-sodium chicken broth
1 cup orzo, preferably whole-wheat
2 large eggs
3 tablespoons fresh lemon juice
Freshly ground black pepper to taste

Heat 2 teaspoons of the oil in a soup pot over medium-high heat. Season the chicken with the salt, add it to the pot, and cook, stirring, a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.

Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring, over medium-high heat until the vegetables are tender, about 5 minutes. Add 5 cups of the broth and bring to a boil. Add the orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.

Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Serves 4
Serving size: 1 ½ cups

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The broth is incredibly creamy and flavorful, and I love the whole wheat orzo instead of traditional rice or pasta. Go for the fresh thyme, too, it really makes a difference.

Yay soup! And yay for this month of kicking pediatric cancer in the butt! The month is almost over, but there are still a few days to log miles and make donations. We truly appreciate all of you joining us on this #journey2amillion.

P.S. I can’t take pictures while I cook, it completely messes with my flow. Plus, my 100 year old farmhouse kitchen has terrible lighting, hence the ‘before’ and ‘after’ shots.