Sprint 2 the Table

Appetites and Adventures

Pumpkin Protein Bars

By

Get “pumped” up.

Maybe not quiiiiite as pumped as Hans, Franz, and Arnold.

 

Weights are my winter my focus though.  When you are lifting weights, you need to take in enough protein to build muscle and achieve that toned look.  (Click here for more on Building Muscle/Protein Intake) 

Getting enough protein is sometimes hard to do on a diet that is plant-based.  No worries.  I baked my way to getting protein… and it even involves pumpkin!  Bonus: they are low sugar.

 

 

These pumpkin bars are easy to make – just one bowl and you’re done.  They are extremely moist (thank you, pumpkin).  If you like a more “cake-like” bar, just add more flour.

One of my favorite things about this recipe is that the bars freeze really well.  Unbelievably, I think they got even better post-freeze with a quick 20 seconds in the microwave.

 

 

I cut mine up in to pretty small squares.  I did the nutritionals for one square, but I eat 2 at a time.  That’s 5g of protein for 100 calories and <3g of sugar.  Perfect for a little pre-workout fuel.

Recipe at the bottom!

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My ankle has been jacked up (yep, that’s the technical term) since the Thanksgiving Half Marathon so I’ve been loyal to my commitment not to run. 🙂  Of course, since I can’t run I really WANT to go for a run.  *sigh*

I did try something new this week – spinning!  I did it once before in high school and my butt was so sore after I swore I’d never do it again.  10-ish years later, the pain is butt a memory (haha) and I got back in the saddle.  It was so much fun!  The hour flew by – we had sing-a-longs, did “hill” intervals, sprinted it out, and did something called jumps.  I can’t wait to do it again!

 

Workout Recap (11/28-12/4)

  • Monday – 30 mins stationary bike intervals, Biceps/Back, 100 push-ups
  • Tuesday – My Favorite Intervals, Ab Ripper X, 100 push-ups 
  • Wednesday – Tris/Chest/Abs with trainer, 100 push-ups
  • Thursday – 100 Workout, Kickboxing 
  • Friday – Shoulders, Bike intervals, 100 push-ups
  • Saturday – Spinning, 100 push-ups
  • Sunday – Elliptical intervals (1 hour!), Glutes, 100 push-ups

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Pumpkin Protein Bars

Adapted from this Jamie Eason LiveFit Recipe.

  • 1/4 C xylitol
  • 1/4 C NuNaturals Baking Fiber Blend
  • 1 – 4 oz. jar baby food prunes
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp vanilla extract
  • 4 large egg whites
  • 2 C pumpkin puree (or 1 can)
  • 1 C quick cooking oatmeal
  • 1/2 C chickpea flour
  • 1/4 C coconut flour
  • 2 scoops vanilla protein powder
  • ½ cup almond milk

 

Preheat oven to 350 degrees and prepare large Pyrex (9 x 13).

Combine all ingredients in large bowl.  Spread evenly in pyrex and bake for 20-25 mins.

Makes 26 squares.

Note: You could use apple sauce or date paces in place of the prunes.

Approximate nutrition per square: 50 calories, 0.7g fat, 9.6g carbs, 2.5g fiber, 1.4g sugar, 2.5g protein

***

I have a case of the Mondays.

Do you spin?

What is your favorite thing to eat before and after a good workout?

 

Coconut Chocolate Banana Squares

By

Another weekend.  Over too soon.

It was a fun one!  My friend Kat was in town from South Korea.

She moved there a few years ago to teach, which I think is incredibly cool.  It’s good to see old friends so happy and fulfilled.  We used to be concert buddies, so naturally we caught up over a show.

Michelle Malone was playing the Sunday night 99X Unplugged in the Park show.  Unplugged in the Park is a summer-long free music series put on by a local radio station.  They pull in some great musicians at these!

The weekend was also punctuated with…

a baking WIN!!!

 

I’m not gonna lie – my ego needed this one after last week’s baking fail(s).

During my weekend trip to the Farmer’s Market I found coconut flour on the cheap.  $1.36

Normally I hoard the stuff because… well, do you know how much it costs at Whole Foods?  Hint: more than $1.36.

Click here for some of the benefits of coconut flour (and for an awesome coconut chocolate chip cookie recipe).

I was so excited to use it with reckless abandon in Coconut Chocolate Banana Bars!  Low in sugar and high in fiber, these tasty little chocolate bars can be eaten as breakfast OR dessert.

To bake them, I used my square pan, but you could also bake them in cookie-like form on a baking sheet.

The texture coconut flour gives baked goods is so silky it’s downright luxurious.  I also love the notes of sweetness from the banana with the rich cocoa.

Tip: use a good cocoa powder in dishes like this – the difference in taste/quality is worth the splurge!

Recipe at the end!  First a bit ‘o fitness.

Here’s the weekly recap.  I’m happy with last week because I worked out every day!  Usually there’s one day that I simply cannot motivate (unintended “rest” days).

Whatever happened, it worked well because I landed a new PR in Saturday’s hill-filled 5K. 🙂

Workout Recap (8/15-8/21)

  • Monday – Kickboxing
  • Tuesday – 4 mile run, P90X Ab Ripper X, 84 push-ups
  • Wednesday – Biceps/Back, 84 push-ups, 6 Minute Plank Sequence
  • Thursday – 4 mile run, P90X Ab Ripper X, 84 push-ups
  • Friday – Triceps/Chest, Plank Sequence, 84 push-ups
  • Saturday – 5K, + 1 mile run, 84 push-ups 
  • Sunday – 4 mile run x2, 100 push-ups

Coconut Chocolate Banana Squares

by Laura Hall

Prep Time: 15 mins

Cook Time: 10-12 mins

Keywords: bake snack dessert vegetarian low-sodium nut-free low-sugar sugar-free banana coconut flour cocoa greek yogurt healthy cookie

Ingredients (9 squares)

  • 2 ripe bananas, mashed
  • 2 T Greek yogurt
  • 1 tsp vanilla
  • 1 egg
  • 1/4 C unsweetened apple sauce
  • 1/4 C NuNaturals’ More Fiber Stevia Baking Blend
  • 1 C whole wheat pastry flour
  • 1/3 C coconut flour
  • 2 T cocoa powder
  • 1/2 tsp baking soda
  • Pinch of salt

Instructions

Preheat oven to 350 degrees

Place muffin cups in muffin tins

Whisk together NuNaturals, applesauce, and egg until creamy and light yellow

Add mashed bananas, yogurt, and vanilla, and whisk to combine

Add flours, cocoa, baking soda, and salt, and stir until smooth.

Spoon the batter into tins

Bake for 10-12 minutes

Approximate Nutritionals: 108 calories, 1.9g fat, 21.3g carbohydrates, 6.1g fiber, 3.9g sugar, 3.8g protein.

Powered by Recipage

***

I’m already excited to eat one of these for afternoon snack.

How was your weekend?  Anything exciting?

Do you have a favorite flour to use?

Running and Winning

By

It’s another Recap Monday!

Yes, I will reveal the lucky 4 NuNatural giveaway winners… at the end.  Bwhahaha.  (Yes, I realize you can simply scroll down.) 

Saturday’s People’s Health Day 5K was a good one.  I was a little worried when I signed up because the wesite looks like a cult recruitment tool. 🙂  It turns out that it was a well-organized race and event.

The course was hilly, but fun because there was lots of scenery to enjoy.  Even better – I got to participate in it with fellow ATL bloggers Lee, Lindsay, and Carol!

Source: www.atlantarunningmom.com

Guess who else raced?  Mena Suvari (of American Beauty fame).  I’m not going to lie… I’m so out of touch with pop culture that I had to come home and google her.  She won 1st place in the 20-35 age group…

… because I  won an overall female award and they wouldn’t give 2 medals to you. 🙂  2nd place!!!  Admittedly, it was a small, slow race… but I’ll that what I can get!

Source: www.atlantarunningmom.com

Stats:

  • Distance – 3.14 miles
  • Time – 24:21 mins
  • Avg Pace – 7:45

The People’s Health Day didn’t end there.  5K participants were given 4 tickets that could be traded for goodies from about 10 vendors.  Juice Plus (my fav supplement!) was there, along with a few local restaurants and farms.

The blogger contingent went crazy for the 180 Farm tent (check out their website – they have really great story to tell).  I ended up with extra tickets from a friend who left early and I ended up with a rockstar bag ‘o treats:

 

  • Orange cherry tomatoes (they have a slightly citrusy taste!)
  • Peppers – cayenne, jalapeno, green bell, purple bell, and a mirasol
  • A dozen fresh eggs
  • Via Elisa pasta sauce (from the Nature’s Garden‘s booth)

All of that for 6 tickets and a $25 race number!  That pasta sauce alone is ~$7 in Whole Foods!  (Side note: Atlanta-based Via Elisa makes some of the best pasta sauce you can buy in a jar.)

We didn’t hang out much longer following the awards because we had to get to the Atlanta Blogger Lunch at R. Thomas.  (You can read about my obsession with thoughts on R. Thomas here.)

From left to right: Lauren, Carol, Alayna, Lee, Katy, Lindsay, me, Laura (reader), Tina, Kristy, Katie and Brooke.

Special thanks to Brooke’s husband for taking this shot and to Brooke for sharing the photo with everyone!

My meal was a delicious tempeh fajita:

We had a great time eating, taking pics of our food (patrons enjoyed staring at 12 women simultaneously taking pic of their meals), and chatting.

The last meet up had a smaller attendance AND we’ve added several more locals since.  I’m amazed and how big the group is now – and this wasn’t even all of the local bloggers!

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Soooo… you want to know who the winning 4 are???

*drumroll*

The winners of the box of NuStevia Packets and the bottle of NuNaturals Pure Liquid Vanilla Stevia are:

  1. Lexi @ A Spoonful of Sunshine
  2. Parita @ My Inner Shakti
  3. Lisa @ Healthful Sense
  4. Nikita @ La Cocina Encantada

Good news for those who still want to try NuNaturals!  They are offering free sample and a discount on purchases to readers.

For the free sample of Nu-Naturals Stevia Packets: send a self-addressed, stamped envelope to: NuNaturals, Inc, 2220 West 2nd Avenue #1, Eugene, OR 97402

To receive a 15% discount on NuNaturals online orders, entering the promo code BLG930 at checkout!

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Workout Recap (7/25-7/31)

  • Monday – Kickboxing
  • Tuesday – P90X Biceps & Back
  • Wednesday – P90X Ab Ripper X, 84 push-ups
  • Thursday – 9 mile run, 84 push-ups
  • Friday – P9p0X Triceps & Chest
  • Saturday – 1.5 mile run (to the 5K starting point), People’s Fitness Day 5K, 84 push-ups
  • Sunday – 4 mile run

If you have been reading these over the past few weeks you know that I do push-ups (almost) daily.  This week doesn’t have the 84 listed each day, but they were a big part of kickboxing class and basically half the moves in the P90X Triceps & Chest DVD.  I’m not slacking!

***

Monday always seems to creep up.  *yawn*  At least I had awesome surprise of waking up to see I made the Food Buzz Top 9!!!

Help me put a more positive spin on the start of the week…

What are you looking forward to this week?

I’m excited to try out some of the recipes from Spicie Foodie’s July YBR.  Click here to check out my Better-Than-S’Mores Brownie and others’ submissions!

Breakfast Bulgur + a Giveaway!

By

Promises, promises.

 

Do you ever get yourself out the door to run by promising your body you only have to do 3 miles?

That’s what I had to do yesterday.  And then this happened.

Stats:

  • Distance – 9 miles
  • Time – 1:12:51
  • Average pace – 8:06

That calls for a substantial breakfast.

Thankfully I’d planned ahead (unknowingly, but I’ll take what I can get!).  As I was eating my Blueberry Cilantro Bulgur Salad the other night, it occurred to me that bulgur is a lot like oatmeal.

 

It has a similar flavor profile.  It’s only a bit nuttier, which is a plus in my book.  Another plus is the protein content – 1 serving has 5g!

 

Using a bit of almond extract here with the NuNaturals Vanilla Stevia and vanilla extract highlights the bulgur’s nuttiness and makes the dish even more rich.

This was one hearty, satisfying breakfast!

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I’ve been playing a lot with the samples NuNaturals sent me lately.  I’ve truly been impressed with the quality – it doesn’t leave an artificial taste in my mouth, even when added to smoothies!

Some of my favorite uses so far:

 

NuNaturals sweetened their package (ha ha – get it?  sweetened? 🙂 ) by offering to giveaway products to 4 readers!

 

The Fantastic 4 Winners will receive:

1 box of NuStevia Packets

and …

1 bottle of NuNaturals Pure Liquid Vanilla Stevia (my favorite!)

To enter:

  • Leave a comment telling me the kitchen creation you’d like to try making with NuNatural Stevia
  • Follow me on Twitter (@Sprint2thetable)
  • Tweet about this give away (you might say “@Sprint2theTable is giving away 2 @NuNaturals products to 4 readers! http://wp.me/p16jDn-DF #GIVEAWAY”)

Leave a separate comment telling me you did each of these items for multiple entries!

 

The contest will end Sunday night at 11:59pm.

Winners announced Monday morning!!!  Good luck!

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Banana Bulgur Breakfast Bowl

  • 1/2 C cooked bulgur
  • 1/2 large banana, mashed
  • 1/4 C Greek-style yogurt
  • 1/4 C unsweetened almond milk
  • 1 T goji berries 
  • 1 tsp cinnamon
  • 10 drops NuNaturals Vanilla Stevia Liquid
  • 1/4 tsp vanilla extract
  • Splash of almond extract
  • Shake of salt

 

Mix everything together in a bowl and refrigerate overnight.  Wait until morning (or at least 3-4 hours).  Devour.

***

Please tell me these accidental crazy runs happen to you too?!

If you’re looking for something new to try this weekend, check out Pea & Crayons new (awesome) round up:

What are you doing this weekend? (Besides entering my giveaway.)

Have you tried natural sugar alternatives yet? 

 

Coconut Banana Chocolate Chip Cookies

By

How in the world was I exhausted at 10 pm last night?

I’m a night person!  Then I remembered I left the house at 730am to play in a softball tournament and only came home long enough to shower and shovel one of these in my mouth.

My team didn’t win the tournament, but the game we lost was one of the most memorable I’ve had.  We went into overtime and lost… but the adrenaline and the plays made by my team were over the top.

We were down by 5 with 2 outs.  One girl got hit in the nose with the ball, bled a lot, and then came back into the game to bat so we didn’t have to take an out for her spot in the lineup… and she got a great hit!  Sadly, we still lost by 1. 🙁

In keeping with my new weekly recap tradition, here’s was last week looked like:

Workout Recap (7/4-7/9)

  • Monday – Peachtree Road Race – 10K – 51:08 mins
  • Tuesday – Yoga for Runners, stationary bike 30 mins, 84 push-ups
  • Wednesday – Biceps/Back, 5K run, 84 push-ups
  • Thursday – Intervals (2 mile treadmill, 1 mile elliptical), 84 push-ups
  • Friday – Tris/Chest, P90X Ab Ripper X, 84 push-ups
  • Saturday – 5 mile run (in 40 mins!!!)
  • Sunday – Softball tournament, 84 push-ups

NuNaturals was nice enough to send me some goodies to test out.

The package came with recipes, but I’ve had my eye on these Coconut Banana Chocolate Chip Cookies from Gracie @ Girl Meets Life.

It’s not often something so good for you tastes so decadent.

These are gluten-free and vegan.  The added bonus is that they are low-sugar.  If you omitted the chocolate chips, they would be sugar-free – you could do that and thrown in come walnuts for banana bread cookies.

NuNaturals Pure Liquid Vanilla Stevia drops worked like a charm.  My cookies were appropriately sweet and I didn’t notice an aftertaste.

Coconut flour has been a recent addition to my pantry.  I’m loving it.  You have to be careful as it has a different feel than “regular” flour, but it adds a smooth, almost silky texture to baked goods.

Some benefits of coconut flour:

  • Good source of fiber – At 58% insoluble fiber, it has the highest percentage found in any flour
  • Guilt-free baking (nearly… the other ingredients are your business 😉 ) – Insoluble fiber means your body doesn’t digest it (translation: your body can’t derive calories from it); these fibers basically magic eraser their way through you intestines doing what fiber should do to keep your digestive system healthy
  • Gluten-free and hypoallergenic – Many people without a serious gluten allergy and moving towards a low-gluten diet.  Subbing coconut for some of your regular flour is another way to cut down on gluten intake.  For those that do have an allergy, you can use this with rice flour to improve textures.

Be warned that coconut flour is very dry and doesn’t bond well.  Remedy this by adding binders like bananas or eggs to your batter.  This can also be accounted for by using subbing in place of just 1/4 to 1/2 with a “regular flour.”
Keeping that in mind… welcome to cookies so silky and light you won’t be able to stop eating them.  Which is fine, as they are pure doughy deliciousness at only 86 calories a pop.

 

Coconut Banana Chocolate Chip Cookies

  • 3/4 cup coconut flour
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 medium banana, well-mashed
  • 14 drops NuNaturals Pure Liquid vanilla stevia
  • 1/2 T coconut oil
  • 1/4 tsp vanilla extract
  • 1/4 tsp butter extract
  • 1 C unsweetened coconut milk (So Delicious-style)
  • 1/3 C dark chocolate chips

Preheat oven to 350 degrees.  Line baking sheet with parchment paper.

In a large bowl, combine dry ingredients.  Set aside.  
 
In a medium bowl, whisk together wet ingredients.  Slowly add the wet mixture to the dry, stirring as you go.  Fold in chocolate chips.
 
Scoop out 2 T of dough on lined baking sheet, pressing down lightly.
 
Bake for 25 mins, until cookies begin to brown.  Allow them to cool completely (they are crumbly!).
 
Makes 11 cookies.

Approximate nutritional info: 86 calories, 4.2g fat, 11.1g carbohydrates, 3.8g fiber, 4.9g sugar, 2.1g protein.

***

Important Announcement: it’s my BIRTHDAY WEEK!!!!  Woot!

What is new to your kitchen as of late?

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