3 carrots, small dice
1 head cauliflower, cut up into bite sized pieces
2 tbsp olive oil
1/2 tsp salt
1 cup stock
1 garlic clove, smashed and peeled
1 cup whole wheat couscous
1/2 cup orange juice
2 tbsp balsamic vinegar
1/2 cup chopped fresh herbs, i used green onions and lemon balm(thanks Jes!)...parsley, basil, mint, they all work too!

pre-heat oven to 325.  coat carrot and cauliflower pieces in oil, salt and pepper and spread out evenly on cookie sheet.  bake for about 45-50 minutes, until tender and browned.   set aside.
bring stock and smashed piece of garlic to a boil in medium sauce pan.  add couscous, take off heat and stir to combine.  cover and let sit for 5 minutes.  in meantime, combine orange juice and balsamic vinegar in small bowl and microwave for 1-2 minutes, watching the entire time.  once it boils for about 10 seconds, take it out and set aside.  all the liquid should now be absorbed into the couscous.  remove garlic clove and add the juice/vinegar, the roasted veggies, and the herbs.  stir thoroughly and taste for seasoning.  add more salt/pepper if desired.  enjoy!  this made 3 servings. 

you can use different veggies if you don't have carrots and/or cauliflower...

...and you can add some meat/protein and make it a complete meal!  diced chicken breast or edamame would be good.

you could even swap the grain...quinoa or brown rice if you don't have couscous. 

This weekend is my one and only tri for the year.  I did not follow a structured training plan this time...i was only able to swim every other week and i averaged one run a week, but thanks to my good friend, and our awesome client, Jane Smith, i got some really good bike workouts in, which is what i needed to improve on the most!  IronGirl is a 600 meter swim, a 18 (really 19) mile bike and a 3 mile run.  Last year i did it in 1:34, i hope to improve on that this year even though my training does not reflect this goal! :)   My main goal is to improve my bike time.  I want to hold close to a 20mph average!  however, i have decided to not get my bike computer fixed because i did a hard ride last week without it and i liked not knowing how fast i was going and not focusing on my average mph the entire time...i am taking a chance not using it for the race...good idea?  we will see!  i will just go as hard as i can, how bout that!?  i also would like to place in my age group this year, but of course that all depends on who shows up!  i got fifth my first year and fourth my second year...maybe 3rd this year!   30-34 is a pretty hard age group, but hey nowadays all the age groups are hard!!!  triathlon has become a very competitive sport/hobbie!   My age group is actually the 2nd to last to start the race, meaning i will probably be passing a lot of people, especially on the bike, don't know if that will slow me down or not.  So, in conclusion, even though i haven't trained a ton for this race, i am still a pretty competitive person and want to place high in my age group, so i think i will be suffering a bit!   Good luck to all others who are doing it, especially first-timer Jane....you have worked so hard, go out and have fun and kick some ass!  We are so proud of ya! 

After this weekend, i want to get more time in the gym with weight lifting, focusing on more power moves like squats, deadlifts, push-press, etc. AND i want to do hot power yoga again!  I am doing the swim portion at the Augusta Half Ironman in September, so i do need to keep a little swimming in!   i have a bit of an injury right now, i am assuming it has started to show its ugliness because of my uneven hips, so i am going to try to rehab that as well!   I think biking is the main culprit, so i will definitely decrease my rides.  

Have a great weekend all.  i am also goin to a wedding shower....my bro is getting married next weekend!!!