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This was footage taken about a month ago, just before my roommate and I decided that we wanted to jointly train for a mini-duathlon: one mile run, 11.5 miles bike ride, and finally a second mile run.  The training gives me something to look forward to, these days.  We’re both healthier and happier for it.

Are you training for a race, or simply staying in shape as we head into colder months?  How do you keep your protein intake up?

Protein Powder recipe (sans sugar)!

1/4 cup chopped fresh bananas (or avocados)
1/4 cup chopped frozen peaches (or other favorite fruit)
1/4 cup sliced frozen blackberries (or other favorite fruit)
3/4 cup water or milk
1 Tbs homemade protein powder (see recipe above)

Throw everything together in a blender. I happen to have a small blender that only has one setting and makes single serving portions. Blend until frozen fruit chunks are either small enough to your liking or gone. Remember that eating these quickly will give you an ice cream headache. Enjoy!

**Nominal Nutritional Information:

Incorporating beet leaves into your eating plan helps you get the vitamin C your body requires every day, which is important because your body does not have the capability to store this vitamin. You’ll be helping yourself to iron and calcium with these leaves.

Kale is good source of Protein, Vitamin E, Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Black beans, like other beans, really pack a punch when it comes to protein and fiber.
Brown rice carries a decent amount of iron.
Edamame gives you nice supplies of vitamin C, iron, and calcium.
While oats offer sweet carbs, they boost the protein level for this powder recipe.

**Iron Shawna:


**Sustainable Seeds:

**And finally…
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