guest post thursday! k keener.

by Janetha on April 22, 2010

in meals,moves

hey friends! it is thursday which means i have the day off from posting :) i am off doing a lower body workout, getting my hair done and enjoying a crock pot dinner with marshall!

i am excited to introduce today’s guest poster, k. keener, because she has been a long-time lurker/reader and came forward asking if she could do a guest post.  how exciting! what is even better.. she ended up posting about a meal i love and a move i love.. but don’t really ever talk about either. it was meant to be :D

remember, if you are interested in guest posting for meals & moves, just shoot me an email and we can work something out :)

so, without further ado, here is k!



Hello meals and moves readers, movers and mealers?  My name is K. Keener (The K. stands for something I don’t like so you can call me “Kay,” my initial) and I am a lurker.  I mean I was a lurker.  For over a year, I’ve been reading meals and moves and have been finding seed butters in my oatmeal and split squats in my gym routine.  Janetha’s photos/ideas/words find a way of slipping into your lifestyle choices, as you all know.  But, I’m a shy sort and decided to not make myself known among all of you smoothie-makers and cardio-queens.  I go to the gym in the cover of morning darkness before I go to school (I teach English in a high school in the South Bronx of New York City– ).   I suppose I fancied myself some sort of spy vs. spy, incognito health nut… until now!  I need your help for my next mission and this has brought me out into the light.

But, first… the meals and moves.   This is tough.  I had to really geek out and travel to the far boundaries of my knowledge so I wouldn’t go on about something you already know so much about; you guys are supa-knowledgeable.  (Yes, I did just use a semi-colon and a hyphenated secular neologism in the same sentence, but I had to spell check knowledgeable (twice) so don’t get intimidated.)

So, first up… my meal.  I try to eat a ridiculous amount of vegetables a day… like 12 servings of fruits and vegetables.  (Google: Dr. Furhman for why.)  I like to make my own sauces for stir-fries because it is cheaper and better for you.

Here’s a super easy stir-fry sauce that begs for improvisation.



  • Soy Sauce
  • Rice Wine Vinegar
  • Seed/Nut Butter
  • Ginger
  • Garlic


All you have to do is make sure that you put in 3 times as much soy sauce as you do vinegar and nut butter, add the spices and mix.

I do:

  • 3 Tbsp Soy Sauce
  • 1 Tbsp. Vinegar
  • 1 Tbsp. Tahini
  • 1 shake ginger powder
  • 1 clove garlic.


You can get really creative here and not mess this up.  Change up the kind of nut/seed butter, add in difference spices, throw in some hot sauce.  It never gets old.

Now for my move… Have you ever seen these long foam cylinders at the stretching area of your gym?  They are tools of a particularly useful form of torture called myofascial release.


It is basically a form of self-massage which helps with injury prevention, especially for runners.  I stretch after I run and then I do some ridiculous antics rolling around on this foam cylinder.  The most helpful move is to roll along the side of your leg (your hard-t- stretch IT Band).  I do about 60 seconds for each side.  This has really helped me avoid knee pain that comes with long-distance running.  It will HURT the first few weeks. This is because your IT Band is supa-tight… shame on you, for neglecting yourself.)  But, then it will get better.

Speaking of long distance running, do you remember me saying that I need your help?

I’ve decided to pursue a life-long goal of running a marathon.  Every year the NYC marathon runs past my apartment and I go down and cheer everyone on!  It is one of my favorite NY things to do.  It is so inspiring.  This year, I’ve decided to run my marathon AND raise money for the Leukemia Lymphoma (bone cancer) Society.  This is a special cause for me since I watched my father die suddenly in January 2006 from Lymphoma. I will be running his honor.  I think of the readers of this blog as some of the most supportive inspiring people I “know.”  In fact, sometimes I’ve read this blog and your comments JUST to be around optimistic people, especially after a long day at work.  I am grateful for each of you for that alone.  However, I will be additionally grateful if you go to my fundraising website and drop just $5, the cost of a sandwich, for this good cause.  (Did that last sentence sound too door-to-door salesman-y?)  Think of it as the meals and moves $5 raffle.  Except in this raffle, everyone’s name will be drawn.  You’ll win/get emails from me with photos of my progress and perhaps I can begin to give back what you have all given me: a sense of community and support.

The website is:

Thanks for your time and special thanks to Janetha for this platform.


janetha here.

thanks, k! i love stir fry and it really doesn’t get simpler than the recipe you gave us today.  i have a foam roller but i don’t use it nearly enough. thanks for the reminder, i better pull it out of the closet tonight! and finally thank you for the kind, endearing words about all the readers of meals & moves. i have to agree, everyone is very supportive and inspiring. i just love the blog world! best of luck to you on your fundraising~ what a great cause!!


1. do you use/have you used a foam roller? thoughts?

2. do you have a life-long goal?

xo. janetha b. & k. keener.

p.s. enter my giveaway if you haven’t yet! winner announced in my next post!

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mom April 22, 2010 at 5:43 pm

Hey K love the recipe you shared! It looks super simple and easy – if Janetha isn’t cooking for me they it’s all about quick and easy – thanks for sharing!

No I don’t have one of those rolly things but I did get Janetha one for Christmas, hope you use it – I ought to try it out sometime.

K I SO admire your desire to run in that marathon!! When I was younger I used to tell everyone I was going to run a marathon before I was 50……..well when I finally turned 51 I was just grateful I didn’t have to keep talking about that…..NO i didn’t run that marathon, but I have great admiration for those who do and what an incredible worthy cause, so sorry about your father’s death – he will be honored that you are running for him!

I will for sure be donating – can’t wait to hear how your experience is!

I too agree with the incredible people who follow this neat blog of the little lady I gave birth to – everyone is so genuine, caring and concerned about each other – what a neat group of people to find here in blog-land, your comments are wonderful!!

momma b.

homecookedem April 22, 2010 at 6:46 pm

Awwwwwwwwww, Go Momma B!!! How sweet are you!!!!!! :)

Great post K!! I do have a foam roller, but haven’t ever used it. How terrible is that?? I really do need to. I think I’m just intimidated by the thing.

Lots of luck to your marathon training, that is wonderful!!

Tay April 22, 2010 at 7:13 pm

I’ve just recently started foam rolling in the past 3-4 weeks. I spend about 15-25 minutes total rolling out my IT band, hamstrings, quad and hips. It REALLY hurt for a while. Especially the IT band and adductors. Oh man my adductors kill!! But you know what, my knee pain has been WAY less recently. Especially since I’ve been running again. And I really think it’s due a lot to foam rolling!

Life long goal? Well there are a few different marathons I’d love to run. But honestly as corny as it sounds, I really want to find love. My match, my other half. Corny, yes.

lisaou11 April 22, 2010 at 8:50 pm

ahh foam rollers. It’s so painful but so good at the same time! and so needed sometimes!

Congratulations on deciding for a marathon! That’s fantastic news and it takes such a motivated person.

and lifelong goal? holy sheesh that’s too deep for me! Here’s my lame, but true answer: to be happy.

Lisa April 22, 2010 at 8:53 pm

I just started doing my foam roller. It’s HARD and sometimes it hurts. But in a good way. I always feel better after I do it. :) and great post K!

Jenn N. April 22, 2010 at 9:44 pm

Great post K! Good luck with your marathon training.

I have many life long goals. Aside from raising happy healthy children and having a loving marriage, I’d also like to make workout videos (ha!) and write and shoot a feature length film with my husband. We shot a documentary together and I short film I wrote but it’s one of our life dreams to shoot an independent feature length film.

lizzyj1305 April 22, 2010 at 10:38 pm

Hey Janetha and K!
LOVED the guest post! (still miss you though J!)…stir-fry is amazing, you can’t go wrong throwing any and everything in the frying pan! great recipe!
I am obsessed with foam-rolling!! 3-times a day!
I hope you have a great friday…your thursday sounds like is was PERFECT! :)

Naomi (onefitfoodie) April 23, 2010 at 2:15 am

foam rollers are the devil! but I love them :) they help get all that lactic acid build up out of my legs and its oh so good!

that stirfry looks so delish! I love making my own as well!

good for you for persuing a marathon, you have the right attitude and mindset and are clearly motivated you can SO do it!!!

have a wonderful day!!

Sarah (Running to Slow Things Down) April 23, 2010 at 4:15 am

What a fun guest post! :D

I agree with the foam roller…I started using it a few weeks back and it was the *worst* (but best) torture device ever! Now that I’m continually using it, the pain has gone way down as my muscles aren’t quite as tight as they were before. Love it, and I highly recommend it too! :D

Kristin (Cook, Bake and Nibble) April 23, 2010 at 5:19 am

I love stir frys! Simple but so satisfying.

I have never used a foam roller but I want to!!

Life long goals? I have two. One, run a marathon. Two, write and publish a book!!


Rebecca April 23, 2010 at 6:35 am

Foam rollers are the best! It may hurt like the dickens when rolling out those super tight muscles but I always feel so much better after.

Sara April 23, 2010 at 7:07 am

I have been longing to find the secret recipes to all these great sauces/breads/etc… I think I need to suck it up and buy the book ‘Ratio’ to see what all the secret proportions are.

I’ve never used a foam roller, but everyone I talk to swears by them, even using it with pilates moves. Every post I read about foam rollers gets me that much closer to buying one!

Maren April 23, 2010 at 7:09 am

Great post, K! Thanks for the easy recipe! Looks amazing. I just started using the foam roller a little while ago, but it’s not religious yet. My sister graduates from physical therapy school in two weeks so she gave me a sheet with a bunch of different exercises on it! Now, I need to just buy one…

Life-long goal? To finally become healthy and happy with my body! I finally told myself that I can’t be trying to diet and lose weight for the next week, I have my whole life to lose it! Patience is not one of my virtues….

Olivia April 23, 2010 at 7:41 am

I love my foam roller! I just picked it up last week but I am already addicted. Loved the guest post too! Nice job, K!

Graze With Me April 23, 2010 at 8:40 am

This is an amazing goal – it actually really hits home.

I was just diagnosed with Thrombocytopenia this week and that is very closely linked and one of the symptoms of bone marrow cancer. I don’t know yet what is causing my issues, my fingers are crossed that it’s not this debilitating disease but I will say this – I’ll definitely be donating to your cause.

Good luck in your marathon K!

Jill April 23, 2010 at 9:41 am

I don’t have a roller, but I have a stick. They do pretty much the same thing. I would like a roller one day though.

I’m so excited to try the stir fry. It looks so easy!

midgetkeeper April 23, 2010 at 9:51 am

I don’t have a foam roller but I really want one. Must get on that ASAP.

My life long goal is to live every day to the fullest. If I could do that I would die a happy woman.

luckytastebuds April 23, 2010 at 10:46 am

Hmm I think my lifelong goal is just to be as happy and to bring as much joy to the people around me as possible. I also want to always been in love, no matter if it’s with my family, friends, significant other, or kids. :)

I always feel silly using a foam roller at the gym because i don’t really know how to use it. :P

freckledfoodie April 23, 2010 at 11:47 am

I need to get a foam roller! Is it good for your back, too? I don’t have many issues with my legs… Just hips and back!

Love the stir fry, K! :)

runnerforever April 23, 2010 at 12:26 pm

I use my foam roller all over my legs, but particularly on my IT band.

a April 24, 2010 at 4:25 pm

Hey Janetha ,

I love your blog and usually love your guest posts but, AND maybe it’s just me, I kinda feel like it was a bit inappropriate for your guest poster to be solicting donations , even if they are for a good cause,from your readers.

I apologize if my comment pisses anyone off, just my two cents.

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