Back to the Gym + WIAW

July 3, 2013 By Laura

Patience is a virtue.

That’s what I keep trying to tell myself.

Monday I was cleared by my surgeon to begin light exercise. Good thing because I had already scheduled an appointment with my trainer for that night. 😉

Going back to working out after surgery (or any long break) is humbling. I started with a leg extension weight 100 lbs lighter than I did 3 weeks ago.

We did a lot of lower body – mostly body weight stuff – and then 2 isolated bicep and 2 isolated tricep exercises. It was really light, but I realized I’d have to go slow… especially when the twins got hot and swelled up. It was crazy!

I’m going to do something similar on my own today. Being careful. It’s really hard knowing what I could do before, and seeing how much I lost in my arms in such a short time. BUT it’s not forever. I got there before, and I can do it again. *deep breaths*

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This WIAW was fun for me because I was actually hungry from working out! It’s a totally different feeling than regular hunger, one I didn’t fully appreciate before!

Read on for my eats, and then check out Jenn’s link up for everyone else’s delicious days.

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Breakfast:

My morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos) was of course the start to my day.

For my meal I wanted something sweet… but I also wanted a runny egg. Remembering my favorite Waffle House meal, I decided to try something similar (but much healthier) at home – french toast topped with a runny egg! I also added some warmed blueberries and toasted coconut.

Who needs syrup when you have #yolkporn?

Mid-Morning Snack:

No Salt deli turkey and an orange. I ate these with my fingers while I bottled my latest batch of kombucha. I was trying to get out the door for my first run post-surgery… ain’t nobody got time for silverware!

The curry leaves in the background went into a kombucha bottle with some of the orange.

I was running to get my race number for Thursday’s Peachtree Road Race. It’s the world’s largest 10K and I was cleared by the doctor to run/walk it since it’s actually going to be cool outside thanks to the deluge of rain we’re getting. The expo is only 2.5 miles from my place, so it was an easy jog, followed by a long break to browse the expo and buy new shoes before 2.5 miles back (shoes in hand).

New Newtons!

Lunch:

It was NOT cool yesterday. ~~Boob sweat is a whole new thing… whoa.~~

By the time I got back all I wanted for lunch was a smoothie bowl. Big, green, and topped with muesli, this hit the spot while I sat on the couch icing the twins. Almost remembered the pic too late!

In my bowl:

Protein powder
Spinach
Zucchini
Butterscotch extract
Banana extract
Stevia
Ice + Water

Mid-Afternoon Snack:

Does anyone else have to think before they type kabocha vs. kombucha? Kabocha is what I had for snack. I have pre-roasted it in cubes, but I like to do a second roast to re-heat and crisp it up. Before the 2nd roast I tossed it in cocoa powder, cinnamon, ginger, and cayenne (my favorite flavor combo).

The sauce is my go-to: peanut flour, unsweetened almond milk, cinnamon, a couple drops of vanilla liquid stevia, and a splash of almond extract.

Note: I order my peanut flour from iHerb – I like it better than PB2 because it is less processed and doesn’t have the added sugar and sodium. Use my discount code – USO924 – for $5-10 off your order!

Dinner:

This is what happens when I get bored. I made a dinner requiring more thought than usual. People comment that sometimes my meals seem elaborate or strange… but they typically don’t take very long and I prepare certain foods similarly. Last night I tried something new-ish and inspired by a treat in the mail from Skinny Noodles (soy-free shirataki):

The item I couldn’t wait to try was the rice. I dislike rice… but non-rice? That I can get on board with! ~~I never said I was~~ ~~normal.~~ The “rice” is really more like Israeli couscous… but that’s a plus in my book.

Tip when using shirataki: make sure you rinse it really, really well and follow the instructions to heat it in the microwave to get rid of the funk (it smells fishy when you open the package).

What I came up with was a herbed rice with veggies, which I topped with salmon. It was really, really good. One of those meals you make for yourself and then get a little sad there’s no one else there to taste it!

There’s not real recipe – I didn’t measure anything – but here are the ingredients:

Cardamom Salmon

Salmon
Cardamom (just a little)
Cayenne
Black pepper
Lemon
Rice Vinegar
Red onion
Garlic
1 drop orange liquid stevia
Fresh rosemary
Baked at 450 for 12 mins
Fresh curry leaves

Shirataki Rice

Red onion
Garlic
Fresh rosemary
Lemon juice
Red pepper
Zucchini
Cayenne
Ground ginger
Black pepper
Ginger
1 serving “rice” (added after veggies sautéed)
2 tsp nutritional yeast (added at end to thicken)

Dessert:

This is one of my all-time favorites to end the day – Carrot Cake Protein Batter. I feel like it’s been forever since I’ve had one of these. After surgery I couldn’t use the grater for the carrots, so making my favorite batter wasn’t possible!

I was starving so I loaded up on the toppings: muesli, walnuts, and cacao nibs. There was also a unpictured scoop of PB. 😉

***

Thank you all so much for the supportive comments on my Instagram and Facebook posts about being able to get back in the gym. The encouragement means a lot as I (patiently) work my way back.

Don’t forget – one more day to enter the Designer Whey Sustained Energy giveaway!

Have you ever made something so good you were sad not to share it? What was it?

Are you a victim of the kabocha craze? I propose we rename it Crack Squash.

Eggplant Chips + WIAW

April 24, 2013 By Laura

Life gets busy.

I know this isn’t news to any of you, but it’s hitting me hard this week.

I’m 10 days out from my next figure competition. The asparagus (click here for the reason behind that) begins this weekend. I’m thinking next Friday’s #strangebutgood link up will take a twist as my diet gets to the most strict point… not-so-strange but good, anyone?

Balancing work with the competition preparation is not easy. In addition to my 7 meals and regular workouts, I’m running sprints every day. It’s a lot of fit in, especially since I dislike working out at night. I’m TIRED. Cutting a good amount of carbs and basically all sodium and fat leaves my energy level a bit low.

But I’m focusing on May 4th (competition day) and staying motivated. I don’t want to get on stage and have any regrets!

I’ve been taking a couple of products I received from GNC through a FitFluentiual campaign that have helped me maintain my level of activity: Ultra 25 Probiotic Complex and TriFlex.

The probiotics (said to replenish good bacteria needed for digestion) made a BIG difference. Those 25 billion active cultures kept my gut healthy (translation: I have no problem going #2). This make me happy and had prevented bloating! This particular pill also has “enzymes and ginger for additional digestion support.”

The TriFlex I think I need to take longer to say 100% whether it’s made a difference. It is supposed to “promote joint mobility & flexibility” and contains Glucosamine, Chondroitin, and MSM – all of which are great for joint health. I have been taking it regularly. That, in addition to seeing a new chiropractor, I *believe* have kept my joints are feeling good despite some crazy workouts!

My WIAW meals were still pretty good, despite and lack of yummy, yummy fat. Mmmmm… peanut butter… I digress.

Check out my 7 low-fat, low-sodium, protein-laced meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how more normal people are eating!

Meal 1:

My day began with my morning cocktail (apple cider vinegar, water, and Aminos), as always.

I was going to go ahead and run sprints before breakfast, but my metabolism is out of control lately… I am STARVING all the time. Breakfast had to happen before I entertained the idea of working out. I wanted everything at once… so I had it! It was PB&J-ish… with a coffee flair! After adding baking powder to my Mango-Coconut TVP Oats, I’m hooked. I used it again here for an especially voluminious bowl.

PB & Raspberry TVP Oatmeal

1/3 C Textured Vegetable Protein
1 T oatmeal
1 tsp coffee
3/4 C water
2 T peanut flour
1 tsp ground flax
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp baking soda
1/4 tsp nutmeg
1/4 tsp butter extract
1/4 tsp maple extract
5-6 drops liquid stevia
Raspberries

Bring TVP, oats, coffee, and water to a boil. Cook until liquid is mostly absorbed. Add in remaining ingredients, adding additional water if needed.

Allow to simmer until water is absorbed and your TVP oats reach your desired level of thickness.

Note: I add 1/2 the berries at the end of cooking and use the other half to top because I can never decide if I like them better cooked or as a topping.

Meal 2:

First, I ran my sprints like a good kid. Then I put a Mexican Sweet Potato Pie in the oven to bake. It only made me wish I made a second one for myself. This was to take to a good friend who is a new mom!

Finally, it was food time. And my continued bison obsession. As part of my Sunday food prep, I made up several burgers to be able to grab quickly.

I ate this one atop a spinach, heirloom tomato and cilantro salad. With red pepper flakes, obv.

Meal 3:

Lunch was my current favorite – sea bass. This is even better than swordfish right now… and that’s a big thing for me to say since I consider swordfish the “steak of the sea.”

Eaten post-workout with a giant mound of lightly sautéed kale and a super-fast sweet potato and shiitakes with rosemary and garlic.

Meal 4:

Clean chicken salad made from the “naked” (nothing added) Whole Foods rotisserie chicken, a little Greek yogurt, vinegar, cumin, and diced cucumber.

Meal 5:

I couldn’t totally cheat on my favorite fish. Steak of the Sea for dinner (swordfish)! Served with my BBQ Roasted Cauliflower and eggplant chips.

Evey time I post eggplant chips on Instagram, I always get a billion questions about how to make them. It’s the easiest thing ever, so I felt silly blogging it… but even simple meals can count a recipes, right? The “secret” is at the bottom of this post. 🙂

Meal 6:

This was a hodge-podge. I had a little chicken left and a little Monchong (fish) from last night. So I made a combo to get my protein in. I had celery sticks and sugar peas on the side. I adore sugar peas – the dessert of vegetables!

Meal 7:

My favorite meal of the day is desert. I took some non-fat Greek yogurt and mixed it with cocoa powder, cinnamon, vanilla, and a little stevia. Then I melted some frozen cherries in the microwave with some ginger so my “sauce.” Then I topped all that with homemade popcorn and more cinnamon. Paradise.

Eggplant Chips

1 eggplant
Olive oil spray
Optional toppings: onion, garlic, nutritional yeast, herbs

Preheat oven to 400 degrees.

Cut eggplant into thin slices (~1/8 in thick). Spray with olive oil and spread evenly across a foil-lined baking sheet.

Place in over and bake ~10 mins. Remove from oven, flip slices, and top as desired. Return to over for another 5 mins, or until crisp.

Note: These can be stored in the fridge – simply place them in the oven under broil for 2-3 mins to crisp back up.

I’m linking these up to Heather’s MMAZ – check out all the eggplant love!

***

Protein count for the day: 163g

What was the best thing you ate yesterday?

What keeps you motived when you’re tired/busy/etc?

Healthy PB&J French Toast

April 11, 2013 By Laura

PB&J isn’t just for kids.

Confession: I ate that or a bologna sandwich for lunch every single day from K-5th grade.

To this day PB&J is one of my favorite sandwiches. One might even say It’s my jam. I pass on bologna though.

My mom used to make grilled PB&J. She buttered the bread, and the peanut butter would get all runny and hot… it was pure awesomeness. Something about a mamma-made sandwich just taste better, right?

Mom also used to make this incredible french toast on homemade sourdough bread. She’d make it in the morning and bring it up to my bathroom as I was getting ready for school (yes, I realize how ~~spoiled~~ lucky I was!). ~~I’ll never know how i wasn’t obese.~~

This recipe combines two of my favorite things, transforming a couple of less-than-healthy childhood treats a guilt-free breakfast.

Lightening up this combo-treat doesn’t mean it’s less delicious. The PB&J part takes a little creativity, but it can be done! I replaced jam with a homemade version by mashing and then heating fresh raspberries. The peanut butter is a low-fat, high-protein peanut flour creation, and – even better – the bread is high protein too!

The French toast part was easier to lighten up – all you really need to make it are egg whites. You could eat it open-faced with the PB&J as your only topping. Or you could go all the way and add syrup. For me, French toast requires (sugar-free) syrup. Go big or go home.

Note: I realize a lot of sugar-free syrups have scary stuff in them. I recommend trying to find one sweetened with Stevia or Xylitol (check your health food store!) if sugar-free is important to you.

This may look like a lot of ingredients, but it comes together quickly. I get my toast ready and place it in the pan to cook while I mix up the PB&J. I had this done in 10 mins, max.

If you haven’t tried peanut flour yet… I cannot recommend it enough. Peanut flour is simply defatted peanuts in powder-form. Super high in protein and they don’t add the sugar and sodium that PB2 has. It can be ordered online through iHerb.com. Use discount code USO924 for up to $10.00 off any order!

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PB&J French Toast

For the Toast:

1 large or 2 small slices of bread
1/4 C egg whites
1/8 C water
1/2 tsp cinnamon
1/2 tsp vanilla extract
1/4 tsp butter extract
5-6 drops liquid Stevia (or other sweetener)

For the Jelly:

1/4 C raspberries
1/8 tsp xanthan gum (optional)
2 drops lemon liquid stevia (optional)

For the Peanut Butter:

2 T peanut flour
2 T liquid
1 tsp ground flax
1/4 tsp almond extract
2-3 drops vanilla liquid stevia

For the Toast:

In a wide bowl, beat together egg whites, water, cinnamon, extracts, and sweetener.

Over medium-low heat, heat pan coated with a thin layer of oil or PAM.

Place the bread into the bowl, letting it soak up egg mixture for a few seconds, then carefully turn to coat the other side.

Transfer bread slices to pan, heating slowly until bottom is golden brown. Turn and brown the other side.

For the Jelly:

In a small bowl, mash berries until only small pieces remain. Add sweetener and gum (if using), and mix together.

Microwave until warm, ~10 seconds.

For the Peanut Butter:

In a small bowl, mix together all ingredients.

Plate the toast and top with your PB&J. Add syrup, if desired. Devour.

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Apparently I’ve been on a French toast bender. The Hummus French Toast and now this. I guess mybody knew it wouldn’t be having this again until after the competition! There will be NO asparagus toast. 😉

What did you eat for lunch in elementary school? Do you still eat it today?

Have you even had homemade bread? It’s divine.

Take the (Strange But Good) Cannoli

March 29, 2013 By Laura

Leave the gun.

Please, oh please, someone get this reference. ~~Otherwise I’m wayyy too old.~~

Take the cannoli. Especially if it has peanut butter.

Cheese and peanut butter may sound strange to you, but it makes for one deliciously creamy dip. Not to mention the protein factor. Add a little vanilla and cinnamon, and you have a dessert-like peanut-y condiment that can be added to anything from chocolate microwave protein cake to PrOATein Pancakes to… well, keep reading. 😉

Peanut flour is just de-fatted peanuts. I order my peanut flour on iHerb.com. Use my discount code – USO924 – for $5-$10 off your order! It is different from PB2 in that there is nothing added. PB2 has added sugar and sodium. Alternately, you can replace the flour with your favorite nut butter (or sunflower butter if you have a nut allergy).

Just in case you didn’t think Peanut Butter Cannoli was weird, I used it to top a sweet potato and poured some warmed blackberries on top. For breakfast.

Peanut Butter Cannoli

1/4 C fat-free ricotta
2 T peanut flour (or 1 T nut butter)
1/2 tsp cinnamon
1/4 tsp vanilla extract
5/6 drops liquid stevia

Mix all ingredients together in a bowl.

Enjoy with a spoon or a top a sweet potato, cake, pancakes… anything!

Note: for a vegan option, replace the ricotta with tofu.

Who else has enjoyed making co-workers, friend, or family stare with strange but good creations lately?

The link up 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.

<div align=”center”><a href=”http://www. sprint2thetable.com” title=”Sprint 2 the Table”><img src=”http://farm9.staticflickr.com/8210/8249128972_954542762c_n.jpg” alt=”Sprint 2 the Table” style=”border:none;” /></a></div>
Remember to use #strangebutgood in any Tweets and Instagrams of your creations. 🙂

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I'm really sad I'm going to have to start with my asparagus diet again leading up to May's competition. I'll miss you, fun dips...

Have you ever seen The Godfather? I have a thing for mob movies.

What's the strangest thing you've eaten lately?

Mex-Fast Tortilla Stack + WIAW

March 27, 2013 By Laura

Everyone is a critic.

I have had to be talked off a ledge over bad service and/or food at a restaurant.

The Washington Post food editor Joe Yonan “came out” as a recently converted vegetarian. This has sparked reactions from ‘we love you no matter what” statements of acceptance (Yonan compares it to when he came out as gay), to the expected accusations of not being a serious critic.

Yonan admits to taking the occasional taste of meat out of curiosity or for his line of work, but in his daily life he’s keeping it meat-free.

I’ve said it over and over again, but diet is personal. To be honest, I’d probably still eat more of a vegetarian diet if I wasn’t competing (I went vegan once too… but that wasn’t for me). I think it’s great that Yonan is opening up about his choice. Hopefully it will help more people realize that vegetables can be prepared just as decadently and be just as pleasing to eat as a piece of meat.

That food critic would certainly give 5 stars to this month’s green WIAW theme! While I did eat bacon (among other meat), I do have a fruit or veggie with every meal. No matter your dietary practice, eating your greens is always important.

Check out my 7 veggie-laced, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is green-ing up their food this month!