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Healthy Travel Food + WIAW

February 6, 2013 By Laura

I am traveling for work this week.

Ohio

In the cold.  So very, very cold…

Finding healthy food option is one thing if I’m headed to a bigger city, but when I head to smaller towns I know I have to PLAN.  With less than 2 months until my next competition, I’m not “wasting” cheat days on crappy travel food.  I mean, did you see this post?  Why would I eat fast food when I can save it for dinners like that?

The night before I go, I pack up vitamins and supplements.  And then I pray that I don’t get arrested for traveling with white powder (it’s just BCAAs and glutamine!).

Traveling with supplements

I also gather my protein powders, gum, my own salt-free spice blend, “emergency” bars and tuna.  Most of these items are “back up” in case I get stuck somewhere.

Healthy travel snacks

Last, I portion out proteins and veggies.  This trip I am taking chicken burgers, lamb, no salt deli turkey meat, balsamic grilled chicken, sweet potatoes, carrots, celery, zucchini, snow peas, and Greek yogurt (see Meal 7 pic below – mixed with fruit and frozen for safe travel).

Protein and veggies to go

Check out this post for a super-detailed explanation and tips for traveling with healthy foods!  And yes, I made it through security with ALL of this, no questions asked.

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This WIAW my task was to eat everything left in my fridge.  I not-so-secretly love these days because they lead to come fun concoctions!

WIAWbutton

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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Meal 1:

As usual, I enjoyed my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos).

Upon hearing on GMA that it was National Pancake Day, I consulted the Pancake Queen’s blog for an appropriate breakfast.  I settled on her Ginger-Pear Pancakes.

Ginger-Pear Pancakes

These were heavenly!  I followed the recipe, with a few additions:

  • Added 1/8 tsp cardamom
  • Added 1/2 tsp cinnamon
  • Used ground ginger
  • My pear was an Asian Pear
  • Made syrup by mixing sugar-free syrup, almond milk, and cinnamon

Meal 2:

This week I had the find of a lifetime at Trader Joe’s.  NO SALT canned salmon that is boneless and skinless!!  Now I can make my Lemon-Thyme Zucchini Salmon Cakes without the nauseating task of de-boning and skinning the can.  *shudder*

That’s not what I made today though.  Today was a blood-salmon salad!  It’s not a gross as it sounds… it’s a blood ORANGE salad.  Hee hee.

Salmon and Blood Orange Salad

Blood Salmon Salad

  • 1 can no salt salmon
  • 1 blood orange, sectioned
  • 1/4 C chopped fennel
  • 2 T plain Greek yogurt
  • Freshly ground pepper, to taste

Meal 3:

Lunch was a two-part affair.  Part 1 was mahi mahi and a roast of brussels, fennel, and eggplant tossed in coconut vinegar and herbes de provence.

Mahi Mahi and roasted veggies

Part 2 was “dessert.”  Sweet potato topped with cottage cheese and tons of cinnamon.

Let’s pretend I didn’t add more cinnamon post-pic… 

Sweet Potato with cottage cheese and cinnamon

Meal 4:

I roasted a leg of lamb before work yesterday.  I’m told that’s not normal.  Either way, it was delicious!  And it was a great mid-afternoon meal with spinach, cabbage, and nutritional yeast!  Does anyone else top their meat with vegan cheese-like substances? 😉

Lamb salad

Meal 5:

This was my last meal before making a mad dash to the airport.  I had 1/2 a serving of chili left, a little deli turkey, avocado, and smokey blue cheese.  Down the hatch and sprinting… 2 the airport.

Chili

Meal 6:

Airplane meal!  I knew I’d have to eat this cold, and a salad seemed more appealing than a burger… so I crumbled a chicken burger and mixed it with Greek yogurt, carrots, and zucchini.  Chicken Burger Salad!  People were appalled fascinated.  Better than peanuts, no? 

Chicken Burger Salad

Meal 7:

This is one of my yogurt creations.  I took a single serving plain Greek yogurt container and mixed it with blood orange, cinnamon, and a couple of stevia drops.  Then I froze it overnight to take with me.  This serves two purposes: it keeps it cold enough for travel and acts as and extra ice pack for my cooler.

Being on the road doesn’t mean I can’t have a clean dessert… with a little treat on top.  A crumbled Quest peanut butter cup!

Blood Orange Greek Yogurt

***

The protein count for the day: 171.4g.

Have you had any interesting run-ins with airport security?

Do you pack healthy food for the road?  What are your favorites?  This week’s Strange But Good link up is going to be fun with all my packed eats! 😉

Filed Under: Recipes, Travel Tagged With: airport, breakfast, dessert, dinner, figure competition, lunch, protein, salad, snacks, sweet potato, WIAW, yogurt

Plump My Ride + WIAW

January 30, 2013 By Laura

Cars are getting bigger.

 

MTV, can you Plump My Ride?

Seriously though… people are getting too FAT for their cars.  It’s not just the car seats.  Buttons – like the one to roll down your window – have to be made bigger to accommodate “bigger” fingers.  This article reports that video back-up screens were added because “necks are too thick for drivers to turn around and look.”

 

dv1554011

 

It’s a safety issue too – most car safety features like airbag and seatbelts are designed to protect a person of average size (163 lbs).  AND a recent study says that 800,000 car accidents a year in the US are caused by drivers with obesity-related sleep apnea.

I never, ever considered this issue before.  Mind = blown.  Time to put down the keys and walk a little more?

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This WIAW I managed to stay away from Waffle House.  My trainer changed up my diet and I’m enjoying more healthy fats while keeping a good amount of carbs.  I’m still ramping up, but so far I feel fantastic.  2 months until competition time – ahhh!

WIAWbutton

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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Meal 1:

As usual, I enjoyed my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos).  30 mins later I ate a pancake topped with a mix of peanut flour, sugar-free syrup, and cinnamon along with fresh blackberries.

No recipe for the pancake…  I testing and it wasn’t my fav.  The topping rocked though!

Pancake

 

 

Meal 2:

As I took this pic, my co-worker was literally standing over my shoulder quizzing me about my food.  You mean it’s NOT normal to bring salmon sashimi for snack at work?

Salmon Sashimi and mango

 

This was fantastic.  I love the rich salmon with the sweet mangoes and the crunchy roasted seaweed.  I made a wasabi dip by mixing wasabi paste into a paleo hummus gifted to me by a friend.

 

 

Meal 3:

Lunch was a mix of leftovers and new.  Last week I made extras of the dal I had for dinner, so the last serving made an appearance.  I ate it with swordfish (it’s been wayyyy too long since I’ve had this!) and fresh broccoli.

Random fact: I only like broccoli raw.

 

 

Meal 4:

A little before Meal 4 I had a Good Belly – I’ve never used these consistently before, so I’m experimenting with these to see what effect probiotics have one me (if any).  I also have been rocking the water today – 120 ounces down!

Observations so far: I like that they offer a no-sugar added “Straight Shot” that tastes good, love that it smiles at me… and I went #2 twice today.  That never happens.  TMI, I know…

Good Belly Straight Shot

 

Back to the food.  I had a new discovery – no salt deli meat!  Whole Foods has no salt added turkey.  It made my day.  And my turkey salad.

Greek Turkey Salad

Greek Turkey Salad

  • No-salt added deli turkey, torn into small bits
  • Celery
  • Greek yogurt
  • Nutritional yeast
  • Lemon juice
  • Rosemary
  • Red pepper flakes

 

I didn’t measure… just poured and mixed until the consistency was like chicken salad..

 

 

Meal 5:

I need to ban myself from making pizza on WIAW nights… but yeah, I made my (cheese-less) cauliflower pizza crust again.  It’s just so easy and good!

 

Cauliflower Crust Pizza - no cheese

My toppings:

  • Balsamic chicken
  • Korean watercress
  • Onion
  • Basil
  • Cloth-aged cheddar
  • Balsamic nutritional yeast sauce (Nooch + balsamic + red pepper flakes)

 

 

Meal 6:

Post-gym good carbs and whey: a mix of mashed butternut squash, whey protein powder, and cinnamon.  I realize this looks like poo… it tastes better than it appears.

 Whey and butternut

 

 

Meal 7:

Remember last week’s Blueberry Cheesecake Fluff?  I am obsessed.  So I made another version, this one with bananas and peanut flour.  I’m still smiling.  I could live on this peanut butter-y goodness.  Topped with cocoa syrup, FTW.

Banana Peanut Butter Cheese Cake Fluff

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Banana Peanut Butter Cheesecake Fluff

Banana Peanut Butter Cheesecake Fluff

  • 1/2 C cottage cheese
  • 1/4 C mashed banana
  • 2 T peanut flour
  • 1/4 tsp butter extract
  • 1/4 tsp butterscotch extract
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • Pinch of cardamom
  • 6-7 drops liquid stevia
  • Water or milk
  • 1/2 C brown rice crispies

 

Place everything except the cereal in a blender with enough liquid to blend.  Blend until mostly smooth.

Pour over a cereal.  Top as desired – I made a chocolate sauce with cocoa powder, almond milk, and stevia.

Devour.

Note: if you don’t have butter and butterscotch extracts, simply sub vanilla and/or almond extract.

***

The protein count for the day: 179.3g.

What do you think about this obese driver issue?  Had you heard about it before?

Do people at your office stare at your food?  Yes?  You should join the Strange But Good link up this Friday! 😉

 

Filed Under: Recipes, Strange But Good Tagged With: breakfast, dessert, dinner, figure competition, gluten-free, Good Belly, lunch, obesity, protein, seafood, snacks, WIAW

Be Weird

January 24, 2013 By Laura

I’m no stranger to weird.

 

Or strange… but good!

When I saw the title of Kat’s guest post today I grinned.  This girl rocks my weird world.  You know it’s a sign of a good friend with a 3 hour trail run/hike flies by.

What doesn’t fly by is the soreness after a long day of exercise.  After that run and then this past weekend’s race I am no stranger to delayed onset muscle soreness (DOMS).  But I do have a solution!  Or… a relief strategy.  Some of you will think it’s weird but…

 

DOMS soreness

 

Seriously.  If you can keep moving, that soreness will move on out.  The day after my 8 hour race I walked 3 miles and jogged 1.  By Monday I was back in the gym with my trainer.  It’s not a miracle cure, but it DOES help.

Note: Be smart – if it’s beyond normal soreness, you have a strain or an injury, or you are sick REST is what you need.  If you are just tight, walk it out!

Enough about me… read on for my weird friend Kat and her killer Strange But Good recipe.

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BE WEIRD, TAKE CHANCES, BE YOURSELF!

Let your spirit move you!!!!  Do things that inspire you!  That is my theme this week, this year, this lifetime.

I’m going to San Francisco today.  It’s my first time as an actual tourist there.  I used to go to California for wrestling tournaments in college.  Read: All I saw were the insides of hotels and gyms.  This time I will be going wine tasting, cheese tasting, and running a trail race on Sunday!!  The Steep Ravine trail run (only the 25K distance I think) will be my favorite part!  *sounds steep*  (Editor’s note: Only 25k?!  Kat is a trail running beast.)

I have learned to travel the world and make time for friends you haven’t seen in ages and some great, beautiful races.  I will see my friend Jaime, from college (see her blog – Event Crashing at its finest ), who is amazing, and a few other friends. Jaime is the kind of friend you can take your hairless cats to a laser show with.  No, that’s not a joke.  We did that.

Jaime and I a couple years ago at Dave & Busters

Jaime and I a couple of years ago at Dave & Busters

When I was little, the last thing I wanted to be was weird.  Now I embrace it!  I think it is one of the reasons I take to Laura.  She embraces her unique weirdness just like I do.  (Editor’s note: Awwww!  I heart you.)

A huge part of enjoying life, for me, is taking chances, doing things I’ve never done before, and being totally okay doing everything and anything that moves me.  It creates more smiles, and more smiles means less stress!  So let’s get out of the box today and share things that make us weird, happy, and stress-free, and brings a smile to your face.  All photos were taken within the last two years.

 

Ride your bike 100 miles wearing a lei

Ride your bike 100 miles wearing a lei

Do Yoga Poses Anywhere and everywhere - let people stare!

Do Yoga Poses Anywhere and everywhere – let people stare!

look book

Volunteer to model for a friend.. then become the cover of their look book

Run as far as you can through the woods... surprise yourself

Run as far as you can through the woods… surprise yourself

The point of all this is… is that you must have random, fun, sporadic and unique moments in order to make the most out of life.  Life is not meant to be suffered through, it’s meant to be enjoyed.  That is why I spent a lot of time doing things that are outside of my comfort zone (or used to be).

Other things that make me smile include uncommongoods.com.  I could browse that site ALL day!  Amazing stuff like this:

Yes, that’s right

Yes, that’s right

And just as good as weird, fun, and sporadic moments are – weird, fun and sporadic foods help you smile!  I know, I know, another recipe.. but I have been cooking a LOT. (Editor’s note: That is encouraged here 🙂 )

After my amazing training day with Laura, I made dinner for my friend Martha.  A cocoa rubbed pork tenderloin with … dun dun dun… Cocoa Cinnamon Cayenne (CCC) Sweet Potatoes (feel free to ask for the pork tenderloin recipe.. but honestly, they’re all the same).

 

Cocoa Cinnamon Cayenne (CCC) Sweet Potatoes

Cocoa Cinnamon Cayenne (CCC) Sweet Potatoes

  • Cocoa Powder – 1/4 cup
  • Cinnamon – 1.5 tbsp or so
  • Cayenne – 3 tsp-ish
  • White pepper – a sprinkle
  • Salt – a couple sprinkles
  • Sweet potatoes

 

I used two types of sweet potatoes – regular and Japanese.  I coated them in melted coconut oil (~2 tbsp), and tossed them in the CCC mixture.  Disclaimer: I never actually measure

Place in a 375* oven for ~20 mins, stir, leave again (~20 mins).  

 

roasting potatoes

They are absolutely delish!  Ask Martha.

Serve with a homemade apple chutney (this was amazing… you can also ask for that recipe if you want… lots of mustard seeds… more savory than sweet).

sweet potatoes finished

Sweet potatoes finished in dish

The way I cook is….

…whatever I feel & the way my spirit moves me.

CCC Potatoes and Pork Plated

 

The best part of all of this… the recipe, cooking for friends, and randomness… is that a random and happy life is just that… a happy life!

When you live inspired, you will inspire others.

***

I love this post by Kat… I’m inspired daily by her determination and “can do” attitude.  Time to get inspired in the kitchen for tomorrow’s Strange But Good link up!  I hope you will all join! 🙂

What recently inspired you? Have you done something inspired/out-side the box?

Tell me something really positive!

 

Filed Under: Fitness, Guest Post, Recipes, Running, Strange But Good Tagged With: dinner, DOMS, Kat, sweet potato, vegan, vegetarian, workout

Blueberry Cheesecake Fluff + WIAW

January 23, 2013 By Laura

I must confess something.

 

Don’t worry, this isn’t another TMI post.

I haven’t had a perfect Junk-Free January.  Being sick and doing some crazy endurance work has derailed me.  However, I did lay off the booze and I really don’t regret the times I ate deliciousness like this:

Waffle House chocolate chip waffle

 

I listened to my body and my body wanted calories.  Trashy calories.  Post-stomach flu and post-crazy racing I’d lost a couple of LBs.  They have been found. 🙂

This could also have something to do with a killer Chest and Bicep workout with my trainer on Monday.  We did supersets,  alternating between chest and bis, to get done in an hour.  I benched pressed about 8 lbs more than my body weight and then preacher curled a little more than half my body weight.  And now I can’t lift a glass of water.

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I’m back on track for this WIAW.  Still hungry ALL the time, but I’m keeping it clean and fueling my body with good stuff.  It’s crazy how your body still demands replenishment days after a big event!

WIAWbutton

Check out my 7 meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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Meal 1:

After my morning cocktail (mix of Apple Cider Vinegar, Glutamine, and Fitmixer Aminos), I broiled a grapefruit according to this method with coconut butter, cinnamon, and cardamom.  That was “dessert” after I demolished an herbs de provence egg white omelette.

Broiled grapfruit and eggs

 

 

Meal 2:

A rare thing happened – I went to the gym in the morning.  Never fear – hell didn’t freeze over.  I’m still not a morning person – this trip wasn’t exactly early.  It was a killer leg day though!

I packed a protein-rich treat to refuel in the car before an appointment:

Leg day and refuel

 

This was delicious chocolate pudding made with 1/2 C Greek yogurt, 1/2 scoop chocolate protein powder, almond milk, and cinnamon.

The topping was a crumbled Sweet Potato Baked Oatmeal, straight from my freezer.  I’m so obsessed with these.

 

 

Meal 3:

Lunch was an old favorite: Salmon Pizza with Sweet Potato “Sauce.”  I used tortilla crust and topped it with spinach, artichokes, and onions.

Sweet Potato Salmon Pizza

 

 

Meal 4:

I developed an addiction to Whole Foods’ Naked (read: no salt) roasted chicken.  Not a cheap habit, but worth my sanity as I hate touching raw chicken.  Every Sunday I buy one and pull off all the white meat to eat throughout the week.  Today I ate it chicken salad-style, but with a hummus mix rather than mayo.

Hummus Chicken Salad

Hummus Chicken Salad

  • Shredded chicken
  • Broccoli slaw
  • Red peppers, chopped
  • Hummus
  • Apple Cider Vinegar
  • Cumin and red pepper flakes, to taste

 

I didn’t measure, but the hummus and ACV is about a 1:1 ratio.

 

 

Meal 5:

I could hardly wait for dinner.  I’ve been eyeing Kristina’s Cholar Dal recipe for a couple of weeks and this frigid day seemed the be the perfect time to try it out.

It was AMAZING!  I licked my plate clean.  I ate it alongside some pan-seared tempeh and roasted brussels, broccoli, and mushrooms.

Cholar Dal, tempeh, and roasted veggies

There is something in my head that will not allow me to simply follow a recipe.  Here are my modifications:

  • Added 1/2 red pepper
  • Used 1/4 C tomato paste rather than fresh tomatoes
  • Added 1/4 tsp fenugreek and 1/2 tsp coriander
  • Increased cayenne to 3/4 tsp
  • Didn’t use the salt, butter, and dried chilis

 

 

Meal 6:

Please don’t get bored with me.  I love carrots.  And peanut butter.  And eggs.  PB & Ceggs.  Again.

PB & Ceggs

 

 

Meal 7:

Casein is good to have at night for muscle recovery.  unfortunately, I can’t stand the texture.  No matter – I really like having dairy before bed.  Maybe a carry over from a youth filled with nighttime ice cream bowls?

This creation is going to be in heavy rotation.  I’m scraping the bottom of the bowl and trying to convince myself that I don’t need another as I type this.  It’s like blueberry cheesecake with hot brownie on top.

Clean Blueberry Cheesecake

Need I say more?

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Blueberry Cheesecake Fluff

Blueberry Cheesecake Fluff

  • 1/2 C cottage cheese
  • 1/4 C blueberries
  • 1/4 tsp butter extract
  • 1/4 tsp coconut extract
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • Pinch of cardamom
  • 6-7 drops liquid stevia
  • Water or milk
  • 1 rice cake

 

Place everything except the rice cake in a blender with enough liquid to blend.  Blend until mostly smooth.

Pour over a rice cake.  Tops as desired – I warmed a Cookies ‘n Cream Think Thin bar in the microwave and crumbled it on top with more fresh berries and cinnamon.

Devour.

Note: if you don’t have butter and coconut extracts, simply sub vanilla and/or almond extract.

***

The protein count for the day: 183.2g.  Nailed that one!

Don’t forget to join the Strange But Good link up this Friday!!! 🙂

What trashy calories does your body crave?  When do you give in?

What is your most recent fitness accomplishment/milestone?

 

Filed Under: Fitness, Recipes, Weights Tagged With: breakfast, dessert, dinner, figure competition, lunch, protein, snacks, sweet potato, vegan, vegetarian, WIAW, yogurt

Cramming 101: Endurance Training and Recovery

January 17, 2013 By Laura

Endurance isn’t for the weak.

 

It also probably should not be prepared for in a cram session.

This Saturday I’m doing an adventure/orienteering race that my cousin talked me in to.  8 hours in the woods with a GPS.  They give you the start, the finish, and a couple of mandatory check points along the way.  It will be running, hiking, mountain biking, and canoeing.  I hope I live.

 

Keep going

 

Some of you may not know it, but before I got into lifting seriously, I was a runner.  I was a decently fast 5K’er, loved adventure races (hellllloooo Tough Mudder) and ran a few Halfs.  I wanted to run a full but one day my knee said no.  If I ever want to run distances again I need to have surgery.  That won’t be happening.

 

All of this to say, I haven’t been running in 8 months!  Saturday that changed.  My cousin recommended I get 6 hours of continuous exercise/training in before the race.  Cramming.

Kat agreed to keep me company for half of that by taking me on one of her trail run/hikes.

Kat and Me

 

13 STEEP miles in 3 hours.  We hiked up steep incline filled with wet leaves, leapt over creeks, and ran power lines.  It was the perfect day for it – record high 75 degree temps and partly cloudy.

I was sore half way through.  

 

Nutrition is something I struggle with.  I have a hard time eating or drinking during a run – it makes me slosh and cramp.  In our 3 hour run, I just ate a mini über Lara Bar (the one with the nuts) and sipped some water.  Will have to be sure to take in more fuel while biking and canoeing this weekend.

We finished (thank you, Kat, for being patient with me) and did a little yoga to loosen up.  I chugged water.

Post-Run Yoga #FitFluential

 

Kat dropped me at my place where I ran up to pee, change shoes, and eat.  In that order.

I broke out an old favorite for fuel:

Sweet Potato “Cereal”

  • 1/2 sweet potato, bakes and cubed
  • 1 scoop protein powder
  • 1/2 tsp cinnamon
  • Unsweetened almond milk

 

Place sweet potato in a cereal bowl.  Mix together remaining ingredients in a separate bowl, adding milk until the mixture thins to a milk consistency.

Pour protein milk over the ‘taters and inhale.

 

Then I grabbed my bike, water bottle, and a GU and took off.  (Note: Espresso GU is tasty!)

Gingerly set out may be a better way to describe it.  I was tired.  What I considered to be “flat” ground before seems quite hilly.  I rode about 15 miles (had to stop for air in my tires and forgot to re-start my RunKeeper app).  After I loosened up a bit, it turned into a fun ride.  I followed Atlanta’s new Beltline Path and got to see the city in a whole new way.  I even took a tour to ride the Krog Street Tunnel (infamous for its graffiti):

Krog Street Tunnel

Krog Street Tunnel

 

I decided to get back on the path and head back when I rode past a woman on her porch yelling at her neighbor, “Don’t mess with me or I will HURT your dog!”  Scary lady.

Honestly, after I got back within a mile of my place I’d convinced myself to call it quits at 5 hours.  I was tired, sore, bored, and hungry.  Then I ran into Carol and her sweet puppy Bailey!  She was walking home from an afternoon at the dog park, so I joined her to catch up.  30 mins walking there, then another 30 back to my house = 6 hours DONE.

 

When I got home I was famished.  I would have eaten my right hand (I’m left-handed).  Instead, I stood in the door of my fridge and ate half a rotisserie chicken with my bare hands.  After washing my hands, of course.

Then I cleaned my sticky self:

 

And finally it was dinner time.  Burger topped with avocado, black bean dip, jalapeno, and pico de gallo, with a side of house-made crinkly-crispy sweet potato fries dipped in sriracha and mustard.  Then… there may have been an (unpictured) apple pie milkshake.  I’ve been boycotting the burger trend (I HATE Yeah! Burger), but Grindhouse Killer Burgers changed my mind.

Grindhouse Killer Burgers - Gringo

 

Yes, it’s Junk-Free January.  I needed calories… and it was junk-free-ish.  The meat for the burger is freshly ground by a small North Carolina producer and delivered every day, and the bun is a soft potato roll made by a Pennsylvania Dutch bakery.  The sauces are homemade.  The shakes are homemade.  I have no regrets.

Then I crashed.  And got hungry again.  Banana.  Cottage Cheese.  Protein powder.  Cinnamon.  Face plant in bed.

Then, in the wee hours of Monday morning, I got the stomach flu.  I think I would have gotten sick despite the cram session… but it probably didn’t help.  In the future, I’ll plan better.  Thank you all SO much for the well-wishes!

2 days ’til race day!!! I’m eating my carbs and doing to light workouts to prepare.

***

I was nominated for something I’m really excited about: Top Health and Fitness Blog of 2013.  I’d be honored to have your vote!  It’s really easy – no registration required.  Click here to Vote.

Leap Fitness Top 100

 

How do you fuel before/during/after races?

What is the toughest race/physical activity you’ve ever done?

 

Filed Under: Fitness, Recipes, Restaurants, Running Tagged With: adventure race, burger, dinner, fuel, Grindhouse Killer Burgers, hiking, Leap Fitness Top 100 Fitness Blogs, race, running, snacks, sweet potato, workout, yoga

High Fat Fail + 5-Spice Roasted Veggies

January 14, 2013 By Laura

Ever think something sounds fun… only to learn it is just the opposite?

 

I wish I didn’t make this mistake so often…

Last week I decided to experiment with a high-fat/low-carb diet.  Nut butter, oils, avocados, nuts, egg yolks, red meat… it sounded like a brilliant idea!  Notsomuch.

Nut butter needs toast or oats.  ‘Nough said.  It turns out that all of those thing are delicious… but much better with a carb.  Runny eggs need a piece of bread to soak up the goop.

Red meat is better on a bun… but this was still good:

Bison burger topped with a runny egg

 

But it wasn’t just the carbs that had me regretting the high fat thing.  Regret is the wrong word.  I learned a lot, and I do not regret that.  Here are the side effects:

  • Constipation – this was the worst; I am grumpy without a good morning poop (TMI?)
  • Gas/Bloating – I could clear a room in 5 seconds
  • Lower energy – I felt like I was in slow motion
  • Slower muscle recovery time – leg day soreness lasted FIVE days
  • Hunger – fat digests faster than carbs, so I would eat and be hungry an hour later
  • Lower veggie intake – veggies have carbs and I found myself cutting them in order to keep my carbs low
  • Flat muscles – even after a hard bicep day I didn’t have the same “pump” I usually do

 

Polar FT4 Chest and Bicep Burn

Hard workout, yet pretty flat-looking

 

PLEASE do not take this as a deterrent if you are on/want to try a higher fat diet yourself.  Like I said in the ab/nutrition post, diet is personal.  This was just my experience.  Don’t be afraid to experiment!  You will learn a lot about your body.

________________________________________________________________________________________

One of my favorite things about Heather’s Meatless Monday challenge is that it forces me to try new things.  Like this week – Turnips.

BWV-January

 

I know I’ve had turnips before… but I can’t remember when!  After a little research I learned that turnips are a lot like rutabagas, and have a potato-like taste (but better…. I hate potatoes).  Long ago I made Rutabaga Fries, complete with a vegan cheese sauce.  I liked it, but for some reason I don’t often buy veggies in that family.

Sunday while on my weekly grocery trip I picked up a turnip.  When I got home I realized I had no idea what to do with it… but with potato on the brain, I decided to make a roasted veggie dish using another fun find: a purple sweet potato!  It tastes a lot like a sweet potato, but slightly less sweet.

 

 

I diced my new finds and tossed them with the usual suspects: oil, apple cider vinegar, garlic, onion, and rosemary.  Then I decided that such cool veggies couldn’t be treated in such a pedestrian manner.  And that’s how I ended up with Roasted Turnips & Purple Sweet Potatoes with Five-Spice.  And brussels, but that’s too long of a title. 😉

A little sweet from the ‘taters, heat from Chinese 5-Spice, and a whole lot of staying-power from the starchy.  I’ll be enjoying this in my packed lunches at work all week.  If it lasts that long.

________________________________________________________________________________________

Five-Spice Roasted Turnips & Purple Sweet Potatoes

Five-Spice Roasted Turnips & Purple Sweet Potatoes

  • 1 turnip
  • 1 purple sweet potato (can use regular sweet potato)
  • 1/4 C red onion
  • 1 T fresh rosemary
  • 1/2 tsp olive oil extra-virgin olive oil
  • 1 garlic clove, minced
  • 1/2 tsp Chinese five-spice powder*

 

Preheat to 450°F.

Slice turnips and potato into 1/2-inch-thick cubes.  Toss with onion, rosemary, oil, garlic, and 5-spice in a roasting pan until well coated.

Roast  for 20-25 mins, stirring once halfway through.

*Note: Chinese 5-spice can be found at most major grocery stores and Asian markets.  It’s a blend of Szechuan pepper, cinnamon, fennel seed, cloves and star anise.

***

I told some of you today would be it, but the 6 hour endurance training cram session recap is coming tomorrow… sorry!

Have you experimented with your diet?  What did you learn?

Have you ever seen a purple sweet potato?

 

Filed Under: Fail, Fitness, Recipes, Weights Tagged With: dinner, food prep, high fat diet, MMAZ, sweet potato, vegan, vegetarian

Strange But Good Re-Imaginations

January 11, 2013 By Laura

Strange doesn’t have to mean all-new.

 

Things I’ve been doing for years are strange.  Just ask my mother.

Many of my recent Strange But Good recipe creations were born out of old favorites.  Re-imaginations, if you will.

 

Oatmeal has always been a sweet treat for me.  When we had oatmeal as a kid (usually on a Brinner night), it was doused with brown sugar and raisins.  And butter.  When mom wasn’t looking, I added more.  I cannot believe I’m on obese.

I’ve seen versions of savory oats on Instagram and finally had to try it for myself.  Boy, am I glad I did!

Savory Oatmeal

I took my davory oats in the direction of Mexico.  I did cook my oats with cinnamon, but the toppings made that cinnamon a savory compliment.

Savory Mexican Oatmeal

  • 1/2 C oatmeal (cooked)
  • Cinnamon, to taste
  • Runny egg
  • Black bean salsa
  • Cumin
  • Nutritional Yeast

 

Prepare oatmeal as usual, adding cinnamon.  Place cooked oatmeal in a bowl and add toppings.  Devour.

 ________________________________________________________________________________________

Cauliflower pizzas have been an obsession for a while now.  I took my (cheese-less) crust and topped it with seafood Strange But Goodness:

Salmon Cauliflower Pizza

  • Cauliflower pizza crust
  • Wasabi paste
  • Salmon
  • Spinach
  • Yellow Pepper
  • Red Onion

 

The following day I repeated the crust recipe, except I turned it into pizza minis!  These were awesome to keep in the fridge during the week for little pizzas, or re-heated under the broiler to make crackers for my salad.

One Cauliflower Crust recipe gives you 4 minis.

Mini Cauliflower Pizzas

Mini Cauliflower Pizzas

 

Cauliflower Crust Crackers

Cauliflower Crust Crackers with a trout-broccoli slaw salad

 ________________________________________________________________________________________

You guys saw this Simply Snackin’ jerky on WIAW.  That one was a Strange But Good Flavor – Beef with Cranberry and Blueberry.

Yesterday I tried another version.  This one is Teriyaki Chicken with Mango and Papayas.  I can’t get over how good these are!  Fruit in jerky… who would have thought?!

The company is offering a discount of you’d like to try them for yourself.  Enter SSjan2013 for 10% off at check out.

________________________________________________________________________________________

Now for the link up!  The rules can be found here or by clicking on “Strange But Good” in the menu bar above.

In short, I want to see what concoctions have earned you weird looks from co-workers, family and friends!  Post your Strange But Good creations, grab the logo below for your blog, and link up here.

 

Sprint 2 the Table

 

Remember to use #strangebutgood in any Tweets and Instragrams of your creations. 🙂

 



***

Junk-Free January is still going strong!  I've been experimenting with a high-fat diet... and I'll post about that on Monday.  It's been an adventure.

Have you ever made savory oats?

What have you eaten lately that's earned you stares from co-workers/family/friends?

 

Filed Under: Breakfast, Products, Recipes, Strange But Good Tagged With: breakfast, dinner, oats, pizza, protein, strange but good, vegetarian

Setting the Tone for a New Year + Amazing Kitchen Mistakes

January 10, 2013 By Laura

Life is full of failures.

 

I am going to discuss one on Monday, in fact.

Sometimes they are happy accidents!  One of my favorite stir-frys happened because I couldn’t figure out how to use my spiralizer.  This Indian Ginger Tempeh Stir-Fry happened when I wanted zucchini pasta but failed to  spiralize:

 

Or how about last week when I accidentally sprouted a spaghetti squash I’d planned for my meal?  That forced me to come up with this Sweet Potato Chicken Salad Strange But Good (don’t forget tomorrow’s link up!) creation:

Sweet Potato Chicken Salad

 

Breaking my jaw playing roller derby was a fail… but without that experience I would have never come up with one of my favorite oatmeal discoveries: Blueberry Pie.  Made smooth enough to slurp thanks to an immersion blender.

Jaw-breaking in action.

 

Or how about when you leave for vacation thinking you’re going to Argentina, but end up in Chile?  That was one FUN fail!

All that said, don’t be too discouraged by fails.  Trust in what will be and happy accidents you shall see.

And now I’ll shut up and let Kat tell you about hers!

________________________________________________________________________________________

Because I blog bi-weekly, this is my first opportunity to say, “Happy New Year!”

I had an A-typical New Year’s Eve, which I used to help me set the tone for the year.  I went to a hot yoga class that lasted from 10:30pm-12:15am.  Yep, meditating, thinking about goals, who I am, who I have been, and who I want to be this year.  It was amazing!  I felt centered, and was happy to bring in the New Year thinking about health, community, and grounded-ness. (Editor’s note: Remind me to do this next year.)

The happiness of your life depends upon the quality of your thoughts.

The happiness of your life depends upon the quality of your thoughts.

 

I want to share a couple of my goals, so you all can partially hold me accountable.  First, I want to say, “No,” more often – in work, in family, and in social aspects of my life.  This seems easy for a lot of people, but it give me knots in my stomach just to think about possibly disappointing someone.

This goal is in support of my second goal, to stop stretching myself so thin.  I tend to take on way too much, and some things I do become a little bit less “quality.”  So, in order to enjoy what I do more, and to have more quality, I have to reduce quantity.  These are lofty goals.  I also started a journal for the first time since I was 12, to help keep me working towards my goals and thinking about them often.

 

thequieteryoubecome

 

I later got to celebrate with a holiday party, a West Side Story theme.  I got to get all dolled-up, and I was SO excited to get dressed up and dance the night away.  My feet and legs were definitely sore afterwards!

I’m also back on track with all of my runs and work outs.  I didn’t mention it, but December was rough for me and threw me through a loop.

alldolledup

 

I’ve also been cooking at home like a madwoman!  I had a New Years Day party with mocktails and healthy food to start the New Year catching up with a few friends.

Many didn’t make it due to hangovers and being out way too late, but it was still fun!  The mocktails were delicious, but too sweet, and kept me up all night from sugar!  I made Indian food, pop-corn (Kat-classic), and a number of other fun dishes with lots of fresh fruit and veggies.

 

NewYearSpread

 

Eating and cooking more at home, for me, means many unplanned meals, sometimes just throwing whatever I have in my fridge together, and last week, amazing kitchen mistakes!

I was making dinner for a friend this week, and I had left over quinoa and brown rice, extra fresh broccolini, kale, and sweet potatoes, and some random tofu.  So I just got started, and this is what ended up happening:

 

kitchenmistake1

Amazing Kitchen Mistake

 

I sautéed the veggies with fresh ginger and garlic, re-heated the quinoa/brown rice combo (about 75% quinoa, 25% brown rice), and felt like the dish needed something else.  Tofu.  The tofu preparation was the amazing mistake.  I wanted to sort of “fry” it, so I coated it with some brown rice flour mixed with cayenne, salt, and white pepper.  I carefully coated each cube and placed it on a plate for frying.  But I totally forgot cornstarch!  This would have gotten the flour mixture to stick to the tofu and fry properly.  Instead, when I put it in the hot coconut oil, the flour started to stick to the bottom, and it wasn’t going very well.

So, to save the tofu, I took part of a box of Trader Joe’s Carrot Ginger Soup and poured some in the pan with the tofu, stirred and scrambled the tofu with the soup and flour mixture, let it simmer, and made THE most delicious scrambled tofu I have ever had.  (Editor’s note: will you plase make me a mistake too?)

 

kitchenmistake2

 

Amazing Tofu Carrot-Ginger Scramble (Mistake)

  • 1 block firm Tofu, 1 in cubes (which are later scrambled)
  • ½ C brown rice flour
  • Salt, Cayenne and White Pepper to taste
  • 2 T Coconut Oil (for frying)
  • ~ ½ cup of Carrot-Ginger Soup (Trader Joe’s or Imagine Brand)

 

kitchenmistake3

 

Follow the directions above and serve with the brown rice/quinoa mixture and sautéed veggies!  This was definitely a healthy meal too!

It feels good to give.  I wouldn’t be myself if I didn’t also say that I’m donating blood today.  It’s SO important.  I also tend to be low-iron so I’ve had an iron-packed diet this week.

Note some things you should eat to pump up your iron (Editor’s note: I read this in an Arnola accent):

  • Sunflower seeds
  • Sun-dried tomatoes
  • Lentils
  • Raisins
  • Black beans
  • Pumpkin seeds

All of these give you almost as much iron as a big steak, and is less harmful to your body if you ingest too much iron because they contain nonheme iron.  They also give you more per serving than the dark, leafy greens that are often recommended.  If you eat whatever, nothing can compare to the iron-filled foods like liver, clams and mussels.  And don’t forget dark chocolate and cocoa powder!  Check out their nutrition facts for confirmation!

 

Donate

 

Additionally, I have a theory about blood donation for my own health.  I think it promotes cell-regeneration throughout my own body!  Do something good for others, while doing something good for yourself!

***

 I echo Kat’s thoughts on the importance of blood donation.  My dad suffered from cancer for 4.5 years and made it as long as he did largely in part to blood, platlet, and bone marrow doners.  Click here for more info on becoming a marrow donor.  It only takes a cotton swab!

What amazing kitchen mistakes have you had that you want to share?

How do you get re-centered when you have an “off” month?

 

Filed Under: Breakfast, Fail, Fitness, Recipes, Roller Derby, Travel Tagged With: blood donation, bone marrow donation, breakfast, derby, dinner, injury, Kat, oats, protein, tofu, vegan, vegetarian, yoga

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