Sprint 2 the Table

Appetites and Adventures

Sources of Protein: Vegetarian and Vegan

By

Are you geared up to eat?

My stretchy pants are ready.

Before you start the Thanksgiving extravaganza, I have an awesome guest post from Allie about vegetarian protein sources. Allie decided to start training for a her own figure competition, and began working with my trainer a couple of months ago.  We’ve worked out together a few times and let me tell you – this girl lives up to her blog name (Forgotten Beast).  She is a beast.

You guys know the crazy amounts of protein I’ve been eating?  Well, Allie has a very similar nutrition plan, only she’s doing it vegetarian!  While you may not need quite as much protein as we try to eat, it is important to have an adequate amount (typically 0.8g per pound of body weight for athletes).

Instead of a typical What I Ate Wednesday, check out the creative ways Allie crams in the vegetarian protein in a day.

Be sure to click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is ramping up for Turkey Day!

_______________________________________________________________________________________

Hey kids, I’m Allie! You may have seen me pop up on Laura’s blog from time to time, since this wonderful guest-blog-post-host inspired me to get on the figure competitor train and has put up with me showing up on her doorstep three times now. Training for a figure competition requires mega-protein, and I’m trying to do it on a vegetarian diet.  This may seem impossible, but I wanted show just how easy it can be with some pointers/ideas for getting vegetarian protein in any diet.

Soy, Beans and Lentils

I’m grouping these together to keep it short and sweet. I mean, those are the pretty obvious sources of vegetarian protein, right? But if you’re in a rut or just don’t know what to do with it, you’ve got to give Laura’s Chick-less Nuggets and TVP Oatmeal (20g protein) a try – or pick up a package of tempeh (23g) to make “meat” sauce, stir-fries and more.

Nuts and Seeds

I feel like nuts are another obvious source of veggie protein—but what about seeds? Sunflower seeds (7g protein), pumpkin seeds (9g protein) and hemp seeds (11g protein) are all fabulous sources of protein – and they taste pretty darn good too.

Eggs

Whole eggs (7g protein) and egg whites (4g protein) are some of the most adaptable proteins. Breakfast, lunch, dinner and dessert – there’s no wrong time for scrambled eggs, PB & Jeggs, or an omelet.

Dairy

Greek yogurt tops the charts in the protein-from-dairy category (23g protein in brands like Fage and Trader Joe’s). Other good dairy-based protein sources include cottage cheese (15g protein) and ricotta.

Vital Wheat Gluten

Not an option for the wheat and gluten-free among you, but otherwise?  23g of protein in one serving – and there are SO many ways to use VWG. You can make your own seitan, faux chicken, faux breakfast sausage (Editor’s Note: I’ve made Allie’s recipe with TVP and it is really good!), high-protein bread and more.  Save money and all the preservatives and sodium you find in the vegan “meat” options at grocery stores by making your own.

Protein Powder

Protein powder is an easy way to get a protein boost.  While it is not a replacement for real, whole foods, it can supplement shakes, meals and an overall balanced diet.  There are so many good vegan protein powders out there that there is no reason feel powders are limited to those who can/want to drink whey and casein.  (Or beef protein powder. Really? Has anyone tried this?)

Greens and Veggies

Of course I can’t omit the veggies! Don’t let these precious grams of protein go unnoticed! While a serving may only have 1-3g of protein, if you get 5-6 servings in a day, you’re adding 15g of protein!

 

So How Do You Put It All Together?

Here’s a sample of what a day may look like for me (keep in mind I’m eating seven meals and aiming for crazy amounts of protein – just like Laura – you only need a few of these to meet everyday health goals!):

  • Breakfast: Greek yogurt and fruit (24g)
  • Post-Workout: Peaches and cream smoothie (Vanilla protein powder, frozen peaches, hemp seeds, almond milk) (36g)
  • Morning Snack: Lentil flatbread topped with peanut butter (22g)
  • Lunch #1: Tempeh “bacon” and sautéed collard greens (26g)
  • Lunch #2: Vital wheat gluten “chicken” salad (27g)
  • Dinner: TVP and cottage cheese “hot pocket” with a side of oven-roasted broccoli (42g)
  • Dessert: Egg white topped with cranberries and sugar-free syrup (17g)

Grand Total? 194g of protein

And not an animal in sight.  Half of these options are vegan as well, so, even if you omitted the eggs and dairy (and I do mean omitted—not even substituted one of the other many amazing and completely plant-based protein options), this day would still have 140g of protein – much more than average daily protein needs (which seem to be around 50 – 100g for ladies, from what I’ve read).

While I’m not a huge fan of numbers when it comes to food and nutrition, they can be a helpful guideline, so I’ll include this: this entire day comes in at under 2000 calories and balances out to a 40/40/20 macro ratio.

I hope this answers some questions/busts some myths about vegetarian protein!

***

Thanks again to Allie for such an incredible post.  I am so impressed by her dedication!  For Thanksgiving I’m taking a few days off to relax.  I hope you all get to do the same.  

Happy Thanksgiving!!!

How are you “falling into good habits” over the holiday season?

Do you make an effort to get protein throughout the day?  Post-exercise?

Work It Out with Jody

By

New moves are my favorite.

 

I’m doing many right now and I point my toes down some ski slopes.

Today’s Work It Out post features one of my biggest inspirations – Jody @ Truth2BeingFit.  She is a big fan of changing up workouts to keep things interesting and effective, and her positive energy is contagious.  Take one look at her picture and you’ll see she clearly knows what she’s doing.  AND this amazing lady just celebrated her 55th birthday!

 

 

I’m Working It Out this week in a few different ways.  Saturday I went hiking at Red Rocks with Heather and Lauren!

Heather, Me, and Lauren at Red Rocks

 

________________________________________________________________________________________

I want to thank Laura for inviting me to guest post today!  She is an amazing young (Editor’s Note: It’s so nice to be called young…) woman who knows how to kick some “arse” in the gym! 😉

For those that don’t know me, my name is Jody and I blog over at Truth2BeingFit.  I have been working out for over 30 years & turned 55 on the 15th of this month.  YIKES! Where did the time go!  (Editor’s Note: I sure hope I look half this good at 55!)


I know some may look at my pictures & think I can’t relate BUT I can!  I was heavy as a kid.  I lost weight in high school but did many things wrong on this lifelong journey.  My mantra: ALWAYS LEARNING & ALWAYS A WORK IN PROGRESS.


Laura asked to me to share a couple of workout moves that are different from the norm to help you mix it up in the gym & work your body in different ways.  I am a “change agent” in the gym.  I LOVE mixing it up!

I first want to link you to a couple recent posts of mine.  Many people are stuck in a rut using the same attachment for the same move all the time.  Check out this post, Variety is the Spice of Life, Cable Attachment Love!  I also have a post on a variation of drop sets here.  Drop sets are a more advanced move so if you are a beginner, leave this until you have a few months under your belt.

 

One move I love to do is using a seated row machine for bicep curls with a rope (hammer curls w/rope), straight or cambered bar or even a single D handle.  You will have to use a LIGHTER weight for this move.  Grab the bar, rope or D handle & lie back on the seat of the row machine.  Curl away.  The fact that you are lying & you can’t cheat really stresses the biceps – LOVE IT!  You can also do this by placing a mat on the floor by the bottom rung of a cable machine.  With your feet closest to the cable machine, grab attachment, lie back & curl!  (Editor’s Note: This is how I do them – SO effective!)

 

 

Another move is to place a bench by the cable machine.  Place one of the attachments in the paragraph above on the lowest rung of the cable machine.  Grab the attachment & lie back on the bench with your head closest to the machine.  From here, you can do lying cable triceps extensions/skull crushers.  Use a stability ball to engage the core or if there is not a bench available.  Always use proper form!  It is easy to hurt the shoulders if you are not very careful with form!

 

I would like to finish by saying that always be true to you!  There is no “my way or the highway.”  Find what works for you.  Of course, if you are new to lifting, you want to learn the traditional way of lifting with proper form.  Learn to listen to your body and how everything feels from day one – get that mind/muscle link!

Once you become more advanced, you can start putting programs together that meet your needs – not that friend or other person in the gym.  Life changes, we change, our body changes, our goals change along this lifelong journey.  Always work toward finding that best for you.  This does not mean we can’t learn from others BUT it does mean that we learn to recognize what works best for ourselves.

Thanks again to Laura for inviting me to guest post!  Please feel free to email at jody @ truth2beingfit.com with any questions… although Laura knows her stuff! 🙂

***

Thank you for showing us some new moves, Jody!  I’ve never thought to use the row machine for curls… can’t wait to get back and try it out!

Did anyone try last week’s 1 1/2s?

Has the way you workout changed over time?  How so?

 

Banana S’mores Protein Pancakes

By

Cover me in syrup.

‘Cause I’m going to roll in Heather’s pancakes.

You know when you meet someone and feel like you’ve known them forever?  That’s how I feel about Heather.  Maybe that means I’m too comfortable…

Heather and me at Blend 2012 (photo courtesy Heather)

When she came to visit recently, I decided to take advantage of the situation and ask for a favor – a guest blog while I’m skiing with other Heather.  Yes, I shamelessly made my guest cook, and then asked for a guest post during a holiday week.  Worst hostess ever.

Lucky for all of us she wasn’t offended and agreed to write this post.  Banana S’mores Protein Pancakes.  Holy mother of deliciousness.  Thank you, my friend.

Hey hey Sprint 2 the Table Fans!

Heather here from Kiss My Broccoli subbing in for Laura today while she’s frolicking in the snowy wonderland of Colorado with Heather.  Not gonna lie, I’m definitely a little jealous…of the chance to hang with my namesake…NOT of the snow!  They can keep that stuff all to themselves!  (Editor’s Note: Snow for skiing is acceptable snow! :))

When Laura asked me if I would be willing to write a guest post for her, I agreed without hesitation.  I mean, c’mon, I owe her more than a plate of snickerdoodle pancakes for the amazing time she showed Allie and me during our visit to Atlanta last weekend.

Speaking of pancakes…my blog may hint at my love of broccoli, but since I started blogging almost two years ago (wow, where does the time go?), I’ve discovered that I am downright passionate about pancakes.  Almost every Sunday, you’ll find a new recipe on my blog with a variety of flavor combinations and ingredients, sometimes even gluten-free or vegan varieties, but my all-time favorite?

PROTEIN PANCAKES!

I’ve been reading Laura’s blog for a while now, and one of the things I love most about her recipes (besides her amazing creativity and use of spices) is the high protein content in all of them.  Even if you’re not training for a figure competition, it’s still important to be sure you’re getting enough protein in your diet.  Besides building and repairing muscle tissue post workout, including more protein in your meals can help you feel more satisfied throughout the day… thus curbing those “snacky” cravings we sometimes get.

Cottage cheese, peanut flour, edamame, chicken, and fish are some of my favorite sources of protein.  While natural sources are the best to look to, I love mixing it up a bit with protein powders as well.

But no need to get boring… I can NEVER understand those people who just throw some powder in a glass of water and call it done… especially when you can whip up a batch of these babies in all of about 20 minutes.

Graham crackers, chocolate, bananas…what’s not to love?

Banana S’mores Protein Pancakes

  • 1/8 cup maple syrup
  • 1 tablespoon unsweetened cocoa powder
  • 1 modified flax egg (1/2 tablespoon ground flax + 1 1/2 tablespoons warm water)
  • 1/3 cup whole wheat pastry flour
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1/3 cup unsweetened vanilla almond milk
  • 1 tablespoon semi-sweet chocolate chips
  • 1 graham cracker sheet, crushed and more chocolate chips for garnish (optional) 
  1. To make chocolate syrup, combine syrup and cocoa powder, whisk until smooth.
  2. Heat a non-stick skillet over medium heat and coat with cooking spray.
  3. Prepare flax egg and allow to set.
  4. Combine flour, protein powder, baking powder, and cinnamon in a medium-sized bowl.
  5. In a separate bowl, combine flax egg, vanilla, and milk.
  6. Add wet ingredients to dry ingredients and stir until all the flour is incorporated.
  7. Fold in chocolate chips.
  8. Spoon batter onto greased skillet (makes 3 small-medium pancakes) and allow to cook for approximately 4-5 minutes per side.
  9. Transfer to a plate, layer with banana slices, and top with chocolate syrup.

The perfect post-workout breakfast… or heck, ANY breakfast… I mean, it IS chocolate, right? 😉

And if you don’t want to add the protein powder, they’re just as tasty… just be sure to cut the liquid down to compensate!  (Editor’s Note: What if I don’t have liquid?  Kidding!!!)

But whatever you do, don’t skimp on the chocolate!  Thanks to everyone for reading! I hope you’ll stop by my blog at Kiss My Broccoli and say hello…Sunday’s may be for pancakes, but I DO make other tasty things as well! 😉
And thank you so much Laura for having me!

***

I think I need to make these for breakfast while we’re in Vail!  Like right now.  Ski fuel!

Do you use protein powder? What is your favorite brand?  

What is your favorite natural source of protein?

Blends, Friends, and Food

By

Regular people don’t think about food pairings all day.

 

This still baffles me.

When you find those friends who understand you, it’s like the skies part and angels descended from heaven on golden beams.  Mmmm… angel food cake with caramel…

 

Last weekend Allie was coming back ATL to train, and Heather decided to come along for the ride.  I was MORE than excited to have weekend pancakes straight from the Pancake Queen herself (I swear that’s not the only reason I invited her).

Heather, Me, and Allie (photo courtesy Heather)

 

We lived it up!  After they arrived and I burned homemade pop-tarts in the oven, we headed to my favorite underground supper club, Push Start Kitchen.  If you are ever anywhere near Atlanta, try to get a seat at Zach and Christina’s table (literally – the dinner’s are in their home).  It will be a meal you’ll never forget.

We started with masa sticks and tomato aioli, and a warming beverage of dark rum, lemon, simple syrup, and black tea.  Normally I’m not a masa fan.  It is often dry and flavorless   Of course, Zach is a champion masa-maker.  These were perfectly crisp on the outside while remaining moist inside.

 

The Menu (Photo courtesy Heather)

 

Then we took seat at the table and were fed like royalty.  The first course – bacon-apple fritters – was my favorite.  Their richness was perfectly balanced by the pickled apple and licorice-y fennel.  I could eat this all-day every day.

 

Everything was incredible, but I have to take my hat off to Zach’s baking skills.  The coffee tres leches was the best I’ve ever had.  It even tops the plain tres leches he makes.  Served with Evan Williams ice cream, candies macadamias, and chili-laced chocolate sauce… I was a bit weepy when it was gone.  I managed to keep it classy.  I blame the wine pairings.

 

With eating adventure #1 completed, I went to bed full… but had dreams of breakfast.  Pancakes.  Even though she was my guest, I asked Heather to make breakfast.  How could I not when she makes my tummy rumble every week with her giant stacks?

Heather keeping the ‘cakes warmed in the oven

 

Snickerdoodle Pancakes.  With an array of topping options, from syrups to NuttZo.

 

Here’s the recipe on Heather’s blog.  I’d advise you to make a double batch.  They are THAT good. 

 

Having filled up on bacon and steak the night before, the obvious next move was to hit up Atlanta Veg Fest, a vegan festival.  We came, we saw, we sampled.  Basically, I ate vegan deli meat (Dough Bakery, you rock!),  chips, vegan cheese, and an amazing peanut butter ice cream for lunch: 

 

Are you full yet?  We walked it out all afternoon in one of my favorite neighborhoods followed by a trip to the legendary giant farmer’s market.  By dinnertime I was hungry again!  Allie was feeling in a funk so she opted to rest up at my place while Heather and I hung out in at Barcelona Wine Bar.

 

Clockwise from the top left: Grilled okra in chorizo oil (I found a way to like okra!), Red Snapper and shrimp ceviche, caramelized brussel sprouts (bacon, shallots, and thyme… SO good) and grilled hangar steak with black truffle sauce (perfectly rare), and Idiazabal cheese with grapes and quince jam.

(There was also a complimentary flan involved, thanks to the bartender having a teensy crush on Heather.  You can read all about that in her review. 🙂 )

 

Once again happy and full, we returned to my place where we stayed up too late chatting and ogling desserts on Pinterest.  Typical bloggers… LOL!

 

You’d think we were done eating, but we had one more stop on the way out of town: Dulce Vegan.

It was a momentous occasion: Heather fell in love with Cholula sauce.  It was the perfect amount of heat added to their creamy butternut squash soup.  I must have the heat to balance the sweet… which is why I developed my Butternut-Apple Soup recipe.

 

We also split a TLT (tempeh, lettuce, and tomato) sandwich and a fennel-apple slaw.  The slaw wasn’t my favorite, but the way they spiced up the tempeh on that sandwich hit the spot. 

 

We were so sad to say good-bye.  The whole weekend was a blast.  I even learned new tricks!  Heather taught me about whisking eggs to make pancakes fluffier, and about the glories of Pic Monkey (which I employed in Monday’s post).  I wish we lived closer so we could do this every weekend!

 

BUT – speaking of every weekend – I’m doing it again this weekend!  I’m hopping a plane for Colorado to visit former Georgian Heather and her hubby.  They are graciously letting my crash their new place and tag a long for a Turkey Week ski trip.  And a 5K.  In the cold.  How did I get roped into this? 😉

 

The icing on the cake is that Lauren and her hubby will be there for some of the visit too!  It’s going to be a mini Blend reunion!  (Lauren, why don’t I have a pic of us?!)

***

Next week I have some amazing guest posts lined up… and there will be a break for Thanksgiving.  I hope everyone takes some time to unplug and appreciate the world out from behind the computer screen. 🙂

Do you ever get to hang out with bloggers in “real life?”

Do you have your Thanksgiving menu planned yet?  I have no idea what we’ll be eating… but it better be warm after that 5K!

 

The Long Run + Peppermint Mocha

By

Perspective is important this time of year.

 

Today’s guest post from Kat is all about the Long Run.  I love that she chose this topic at the beginning of the holiday insanity.  Sometimes it’s all too easy to get caught up in the rush and forget to enjoy the moment.

I’ll be keeping this in mind over the next few crazy busy days!  I’m off on a work trip before heading out of town for Thanksgiving.  If you saw the disarray my kitchen is in (food prep and office Thanksgiving party baking).  And let’s just pretend the rest of my condo doesn’t look like a tornado of clothes and suitcases…

Here’s Kat!!!

________________________________________________________________________________________

Firstly, I have to say that after the rash of comments from my last post, I was surprised, happy, and blushing!  Seriously!  I love that people want to read what I have to say.  Thanks for the extra cheek work-out!  No wonder so many of you are hooked on blogging.  It’s a feel-good mechanism!  (Editor’s note: agreed!  All you guys ROCK!)

Because the past two weeks have been SO crazy, I have had to focus on the long run.  I baby-sat a very time-consuming young puppy, Maggie.  She had to be crated and couldn’t be left alone for more than about 5 hours.  This is typically not conducive to my schedule, but sometimes you have to make things work!

 

It was time to focus on what would help me succeed in the long run (both metaphorically and actual running).  Three things I have kept in the front of my mind in the past two weeks were to relax, be present, and set no expectations about results.  I know I will get it all done, I just have to believe in myself.

 

In the long run, stressing will NOT help you succeed.  Besides adjusting my schedule for the bundle of joy that is Maggie, I also had to go to Arizona for my cousin’s wedding.  That same weekend, I also had to write a 15 page paper, coordinate with a partner to draft a buy-out agreement, and do business tax problems.  (This is in addition to my usual and regular workload. UGH!).  Initially, this all felts extremely unmanageable, but ….dun dun dun… it all got done and I did not stress.  I found an hour here and 20 minutes there to fit it all in.

However, I almost had a fit when the flight attendant on my flight to Phoenix told me I was not allowed to use the blue tooth keyboard on my iPad!!!!!!  That almost added some stress to the weekend, but I seriously made it work! The three things kept me sane.  Relax, be present, and set no expectations about results.

 

In the long run, you will remember the special moments with your family if you are really able to allow yourself to just be with them.  At my cousin’s wedding in Arizona, I was a bridesmaid, met my cousin’s baby, my god-daughter (luckiest girl in the world!!).

What is the point of pushing yourself if you cannot relax and be present, and enjoy the moments you get with friends and family.  Stress happens, but keeping perspective on things that are truly important can really help.  I hardly ever get to see my family, so with a little effort to shove my work into the back of my mind, I was able to really be there and enjoy moments with my family, and the new additions to my family through the marriage.

 

In the long run, not planning your run might just make you happier.  I also squeezed in some GREAT runs.  On Saturday, I ran the wrong way.  Not that there is a wrong way to run, but I didn’t realize that if I ran the other way, I could run all the way to the mountains and unsuccessfully look for a trail to run.  Sunday, I did this, and was my longest run since my ultra, and it left my IT band screaming a little (thank god for my foam roller!), but the beauty, scenery, and peace of mind it gave me were priceless! It really helped to go out, relax, and not set any expectation about pace, distance, or how I might feel afterwards.

On my run in phoenix—someone is a lucky girl (me!)

 

In the long run, the little things add up to a LOT of happiness.  That being said, enough about craziness.  Today I actually want to share something I’ve been DYING to write about since it’s inception, and I think it’s perfect timing with the holidays around the corner.  

Coffee is one of my favorite things in the entire world.  Honestly, I can turn anyone into an addict if they have my coffee.  It’s the way I make it… OMG. Coffee is a production at my house.  I recently started doing my own version of a peppermint mocha (but with fewer calories than Starbucks or your local coffee shop).

Please try this – you will not regret it – and do you like my very first edited/stitched picture? – *becoming a blogger*

 

It might look like I dropped some illegal (now legal in Colorado and Washington) substances in with my coffee grounds, but it’s not… it’s dried peppermint leaves from Penzy’s Spices (a favorite).  I bet you can do this in a regular coffee maker, or a French press, but I use what I refer to as a “drip drip”.  I have no idea what it is actually called.

I make it with two scoops of coffee grounds, a half-ish or more scoop of the peppermint leaves, then just pour on the hot water to brew.  IN THE CUP: I add a pinch of sea salt, a scoop of dark chocolate cocoa powder, and splenda/stevia/sugar to taste. It’s the most peppermint-y delicious cup of coffee you will ever have, and this little thing will add up to a LOT of happiness!!!  I Promise. 🙂  (Editor’s Note: Kat… do you deliver?)
In other good news, Maggie was actually a foster dog, and she got adopted today!!!  Yay!  See the picture of her with her new mom:

Tooooo adorable

***

I’m continually blown away by Kat and her productivity.  I’m working on a recipe to bottle her energy!

What helps you in the long run?

What little happiness-es help you get through stressful days?

 

What I Ate Without a Plan + NuttZo Winner

By

Eating is fun.

 

 

Sometimes too much fun.

My trainer still hasn’t sent my new nutrition plan… he was going to this past weekend.  I could remind him… but I’m kind of enjoying designing my own.  I still feel like I deserve it after all that asparagus.

 

So happy to be back in the gym!!!

 

Eating several small meals is something I enjoy, so I have kept that concept.  I did eliminate one meal… 7 was a LOT to fit in.  I am also trying to keep the protein count high.  My new workout plan is all about building muscle through low reps and heavy weight.  It’s important to fuel that muscle growth properly!

_______________________________________________________________________________________

This month’s What I Ate Wednesday is about good habits.  I’m learning what that looks like for me on the off-season.  While I do enjoy a small treat each day to avoid feeling deprived, my focus is on eating a clean, low sugar diet filled with protein, complex carbs, and seasonal foods.

Check out my semi-good habit eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else ate on Election Day.

_______________________________________________________________________________________

Breakfast:

After the usual morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos) I did a little kitchen experimenting.  This baked oatmeal recipe is still in draft-mode, but let me know you… it’s going to be epic.

 

 

I also ate a mixture of Greek yogurt, peanut flour, flax, cinnamon, and stevia (that also the “icing” on my oatmeal creation).  That was topped with melted blueberries (frozen berries microwaved until juicy, ~15 seconds).

 

 

Mid-Morning Snack:

I legit love salmon.  This one I baked with lemon, pepper, sage, and dill.  Eaten with fresh raspberries. I can’t believe how bright and flavorful these winter berries are!

 

 

 

Lunch:

I have been craving brussel sprouts and parsnips.  Roasted in the oven until they are close to burned.  Tempeh is another oven-roasted favorite.  It gets crispy on the outside – almost like eating a crouton.  Which is why the whole thing went on top a bed of spinach with some leftover Kiri squash.

 

 

I loved the mix I tossed the veggies and tempeh in pre-roast:

  • 1.5 tsp salt-free BBQ spice blend (you could sub any mix here)
  • 1 T nutritional yeast
  • 1 T coconut vinegar

 

Afternoon Snack(s):

Today was leg day.  My workout was scheduled right at snack time.  I hate workout on of a full stomach, but I really didn’t want to feel hungry half way through my workout – especially on a leg day!  So I split up my snack

Pre-workout I had a raw French green beans, pumpkin hummus, and a ground chicken slider.  Why I’ve never used ground chicken before?!  These burgers are awesome.  All I did was mix in some spices, diced red pepper, and onion before tossing them in a pan (~4 mins each side).  Easy, delicious, and SO much better than cleaning up raw chicken breast.

 

 

Post-workout I drank a lot of water and an EAS drink.  I haven’t been drinking these lately, but I do really like the Chocolate Fudge flavor… and I had a call with my boss, so fast and easy was key.

 

 

 

Dinner:

Cold weather makes me want Italian food.  This is the simplest of Italian foods.  I layered red wine tomato sauce with eggplant, zucchini, mushrooms, and red pepper in a baking dish and cooked it in the oven (@ 375 convection) for 45 mins.  I also added some Cabot clothbound cheddar to the top.

My protein was swordfish.  Despite eating it daily during my competition prep, I’m not sick f it.  You really can’t go wrong with the steak of the sea.

 

 

 

Dessert:

Brass monkey, that funky monkey… I made Zandra’s Spunky Monkey Pumpkin Pie.  I only had 1/2 a can of pumpkin left, so I but the recipe in half and  made muffins.  I also added 1 tsp of apple pie spice, 1 tsp of butter vanilla extract, and 8 drops of Stevia.  Instead of an egg I used 1/4 c egg whites, and I didn’t use the baking soda.  And it was fantastic – like a pumpkin-peanut butter souffle.  I ♥ you, Zandra.

 

 

These came out to 8g of protein, so I made some maple-cinnamon protein ice cream to go with it.

 

Maple-Cinnamon Protein Ice Cream

  • 1 scoop vanilla protein powder
  • 1 tsp cinnamon
  • 1/4 tsp maple extract
  • 7-8 drops liquid Stevia
  • 1/4 C unsweetened almond milk
  • 1 C spinach (optional)
  • Shake of guar gum (optional – used to thicken)
  • Ice
This was a fantastic combo.  I almost made seconds.  Thank god I was too tired.

________________________________________________________________________________________

I didn’t forget… the winner of the NuttZo giveaway has been selected!!!

Congratulations to…

Layne! 

Email me your name and address and I’ll get that over to the NuttZo crew ASAP.

***

The off-season protein count for the day: 150.9g  I’m sure my trainer would have it higher, but I’m listening to my body and eating what I want.  Within reason… ‘cause one does not simply eat only one chip.

Do you prefer to eat several small meals, or 3 squares?

What have you been baking lately?

 

Work It Out 1.5

By

I love new versions of things.

Possibly taking it too far…

 

iPads, clothing, food… you name it, I want to try it.

Workouts are no different.  If I can find a new way to do an “old” exercise, I get excited.  It’s as motivating as having new tennis shoes.

That’s why my Work It Out series focuses on changing up how you perform the exercise.  Writing all-new workouts is fun, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.

sprint2table-workitout

The Disclaimer: I am not a certified anything.  I am a figure competitor and I like to workout.  A lot.  Don’t sue me if you hurt yourself or don’t look like Jamie Eason after performing these moves.

 _______________________________________________________________________________________

1  1/2s

The theory behind this is similar to Fulls & Partials, allowing you to build up the smaller muscles in a group.  This is no as excuse to have bad form or to slack.  Be purposeful about how you are using half reps.  Each half rep is focusing your energy and working your muscles differently, helping to build strength.  These may start easy, but by the time you do 8-10 reps, you will be on fire.  That burn?  It means you’re going to see results.

To execute this technique, do 1 full rep and then do a partial rep.  This completes 1 rep.  You will do 1st and 3rd sets on the bottom half to the mid-point, and the 2nd and 4th sets from the midpoint      q to the top.

 

How can you use this technique?

Bench Press

 

Many people think this is just an exercise for big, burly dudes.  Notsomuch.  The bench press is a great exercise for hitting your chest, shoulders, and triceps.  It’s one of the most effective exercises you can do to give shape to your whole upper body.  Not to mention it forces you to engage your core.

To execute, Use an overhand closed grip on the bar.  Your grip width should be slightly wider than your shoulders to help ensure your elbows don’t bend more than 90 degrees as you lower the bar.  Your head, shoulders and butt/low back should remain in contact with the bench throughout the press.  Both feet should stay flat on the ground.  Common thought is that the bar should be lowered until the elbows are bent to 90 degrees… HOWEVER this may vary based on the length of your arms (shorter arms mean you can lower the bar to you chest, while longer arms may not be able to go that far).

Note: This is one of my favorite exercises.  Building up your chest muscles can give the illusion that you have bigger boobs.  I need all the help I can get.

 

Standing Calf Raises 

 

While the picture above contains a machine, you don’t need any special equipment to do calf raises.  They can be performed on the edge of a stair or a board.  To  make it harder, hold weights in each hand.

Stand tall with your abs pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.  Grip machine handles, or rest your hands against a wall or a sturdy object for balance.  Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.  Push evenly through the entire width of your foot; pushing off from your big toe or the outside edge of your feet is more likely to result in cramping or muscle strains.  Hold the position for 2 seconds before lowering your heels below the platform, feeling a stretch in your calf muscles.

Note: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows.  This is a great rehabilitative exercise for Achilles tendon injuries (ahem… runners), and for improving explosive movements like jumping or fast starts.  For those of you that wear heels, this will give you calves to-die-for in your party dress.

 

Caution: It is easy to “over train” with these modifications.  They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen.  Avoid doing more than 2-3 of these per muscle group on any given workout.

 

Check out the last feature, Super 8’s, and then get more fitness ideas, tips, and tricks on my Fitness page!  As always, be sure to get your 20g of protein to help the muscles recover.

***

Want some tasty workout fuel?  Click here to enter my giveaway for a jar of Nuttzo (a $15 jar of nut butter heaven). Ends tonight at 11:59p EST!

Did anyone try Super 8’s?  What did you think?

Have you ever done 1 1/2s?  What exercises do you apply them to?

 

Spiced TVP Breakfast Squash

By

Universally good food.

The stuff you’d eat regardless of your “diet.”

I’m really excited to be able to participate in Heather’s Meatless Monday’s A-Z!  I’m almost as excited to use this month’s ingredient, nutmeg, in one of my go-to universally good breakfast foods: TVP oatmeal.   I still ate it on my “break” from my nutrition plan!  Translation: it’s really, really good.

Nutmeg is one of my favorite “winter” spices.  I say winter because it has such a warm quality to it.  the smell of it brings to mind spiced desserts, fireplaces, and red wine.  (Ok, ok… I think of red wine no matter what.)

I prefer to use freshly grated nutmeg.  I always recommend keeping fresh spices on hand because they store longer and are more flavorful.  Whole nutmeg can be found in the spice section of your grocery store.  It looks like a little round nut.  All you need is a microplane and you have fresh nutmeg to top your dishes.

Click for source

Squash takes a little time to roast, so I didn’t want to spend any more time making the TVP oatmeal.  Yes, I realize this is extreme laziness and I could have been making them simultaneously.  Something good came out of my laziness – the discovery that TVP can be cooked in the microwave like oatmeal.

After a quick cook in the microwave, I stuffed my squash and popped it back in the over to brown a bit on top and allow some of the spices from the TVP to soak into the squash bowl.

If you like fruit in your “oatmeal,” you can stir in your favorites before putting the stuffed squash back in the oven.  I stirred blueberries into mine – I love the way they burst in your mouth when they are hot.

I also grated a little extra fresh nutmeg on top for the picture an added punch of flavor.  Annnnd… I had to top the whole thing with peanut butter.

This also makes for a fabulous brinner.

Spiced TVP Breakfast Squash

  • 1 Kiri squash (or other small squash)
  • 1/2 C TVP
  • 1 C water
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1/8 tsp nutmeg
  • 5-6 drops liquid Stevia
  • Optional: fruit to stir into or top TVP (I used blueberries)
Preheat oven to 350.

Cut squash in half and gut (remove seeds).  Place on a baking sheet , cut side up, and roast until tender (~15 mins),

Add TVP and water to a medium-sized bowl.  Make sure the bowl is big enough because – like oatmeal – TVP will explode in the microwave.  

Microwave for ~2 mins, until tender.  Allow to rest and soak up any remaining water before stirring in vanilla and spices.

Remove squash from oven.  Stuff with the TVP mixture (stirring in fruit, if desired) and return to oven for ~5 mins, until slightly browned on top.

Place on plates and add toppings of choice.  I topped mine with a dusting of  fresh nutmeg, blueberries, and peanut butter.

Note: If you’re sensitive to soy, this would also be good with regular oatmeal in place of the TVP.

Makes 2 servings.

***

Speaking of Heather… I get to see her on Friday!  This week is going to draaaaag. 

Have you tried TVP oats yet?

What is your favorite “winter” spice?

Follow Me!

instagram_b facebook_b twitter_bpinterest_b
rss_a email_ayoutube_b googlep_b

Popular Posts

Home | About Me | Privacy Policy | Fitness | Recipes | Training & Nutrition

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!