Sprint 2 the Table

Appetites and Adventures

I’m not Crabby Smoked Gazpacho

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I’m a crab sign.

 

 

Admittedly, I can be crabby.  Like when some dude at the gym is reading TIME magazine on the captain’s chair.  Really?  You can’t do that at home?!

 

Despite the astrological connection, the last time I ate crab I was 7.  We were at the beach and my dad paid me $1 for every crab claw I could eat.  I ate 10 claws.  Greed > Gag

That was the last time I ate seafood until this year.  Incidentally, I also didn’t eat tomatoes until recently.  In another dad-related traumatic event, he gave me a big slice of tomato and told me it was watermelon.  I happily took a bite before choking it back up.  Talk about being crabby… not cool, Dad.

 

Thankfully I grew out of that.

 

Things I still won’t eat: caviar (he told me they were mini grapes) and sour cream (thought I was eating a spoonful of ice cream).

I also won’t east white potatoes, though I don’t remember a traumatic event associated with those.

 

 

I’m glad I did get over the crab and tomato hatred.  This tomato-based gazpacho is a tasty soup, and the meaty crab gives it the protein to fill you up.

One my favorite parts about gazpacho is its resemblance to salsa.  In order to leave those delicious chunky pieces of tomato and pepper, I reserved some of the soup when I blended the base.  After pureeing part of the mixture, I manually stirred in the rest of the remaining chopped veggies.

 

 

The other fun component here is the addition of liquid smoke.  It adds just a touch of… well, smokiness… as if you’d first roasted the tomatoes over wood chips.  It’s a fantastic way to add more flavor to dishes without adding salt.

 

 

If you don’t eat seafood, you can leave off the crab.  If you do eat seafood, you will love the rich, slightly sweet crab again the spicy soup.  Another option would be to top this with tempeh bacon, or possibly a firmly pressed tofu marinated in sweet citrus.

Either way, don’t skimp of the cilantro.  It’s wonderful with the late-season tomatoes and tangy lime. (Unless you don’t like cilantro… in which case parsley would be a fine sub!)

________________________________________________________________________________________

 

Crabby Smoked Gazpacho

  • 1 clove garlic
  • 1/4 c diced red onion
  • 1/2 C fresh cilantro
  • 1/2 jalapeno
  • 2 large tomatoes
  • 1/2 large red bell pepper
  • 1/2 cucumber
  • 1 T white wine vinegar
  • Juice of 1/2 lime
  • 5-6 drops liquid smoke (optional)
  • Crab
  • S & P, to taste

 

Place garlic, onion, and cilantro in blender.  Roughly chop remaining vegetables into 1 inch cubes.  

Add 2/3 to the blender.  Pulse briefly to coarsely puree the contents.  

Add remaining 1/3 of vegetables, vinegar, lime juice, and smoke.  Manually stir to combine.  Chill before serving, as the flavors develop the longer gazpacho sits.

To serve, top with fresh crab meat, fresh cilantro, and pepper.

Makes ~3 cups.

***

I still get crabby if I fall for something silly.  Scarred for life. 😉

Did your parents ever trick you into eating something you didn’t like?

What food(s) will you absolutely never touch?

 

Crab Eggs Benedict, Lightened Up

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Would you believe I’ve NEVER had Eggs Benedict?

Sure, I’ve had a bite of someone else’s.  I’ve never ordered my own though.  At first it was because I was too picky.  Then it was because I was too health-conscious.

Monday night I was craving brinner (breakfast for dinner) but I needed to be responsible and eat some of the crab I  bought over the weekend before I goes bad.  I tweeted about my dilemma and the lovely Heather @ Girly Ever After (check out her blog – this fellow-Atlantan rocks and has PERFECT skin) saved the day by suggesting Eggs Benedict.

I actually had to make this again the next morning because I gobbled it down too fast to write down what I did or take any thing other than the following Instagram pic:

The sauce may sound a little ghetto when compared to the “real” thing.   I’m not going to tell you it’s as silky as the yolk-based variety.  However, this creamy, lightened up version put a big (guiltless) Cheshire Cat grin on my face.  (Not tomention it’s 1000x easier to make than  Hollandaise.)

A little cayenne heat and lemon tartness was especially good against the rich crab meat.  If you don’t have/like/eat crab, you could try it with ham, bacon, tempeh bacon, or even a veggie sausage patty.

This was also my first time poaching an egg.  I don’t know why I waited so long – it’s really easy!  A few people told me the trick is to add vinegar to the water to prevent breakage.

Another tip is to bring the water to a boil, but then lower it to a rolling boil before adding the egg.  It must work because I had no problems.

Not wanting to overshadow the rich flavors in this dish, I served it with a simple arugula, cilantro, and heirloom tomato salad dressed with lemon juice and black pepper.

Is there anything more fabulous than a runny egg yolk?  I think not.  #yolkporn

I’m really not sure why you’re still reading this instead of running sprinting to the kitchen make your own.

 

Lightened Up Crab Eggs Benedict

  • 1 egg
  • 1 T apple cider vinegar
  • 1 slice Ezekial bread (or carb of choice) 
  • 3 oz crab meat
  • 2 T Greek yogurt
  • 1 tsp nutritional yeast
  • 1/2 tsp fresh lemon juice
  • 1/4 tsp dry mustard
  • Pinch of cayenne pepper
  • Fresh cilantro and cracked black pepper (to garnish)

Fill a small pot with 2 inches of water and vinegar.  Bring water to a boil and reduce heat to a rolling boil.  Crack the egg into a small dish and gently pour into pot.  Simmer for 2-3 mins (will vary depending on how runny you like your yolk).

Meanwhile, toast bread and heat crab meat.

Combine yogurt, dry mustard, nutritional yeast, lemon juice, and cayenne in a small bowl and briefly microwave (~10 secs) to warm.

Place toasted bread on plate with crab on top.  

Carefully remove egg from the water with a slotted spoon, letting excess water drain off.  Place on top of crab; spoon sauce over the top.  Garnish with cilantro and black pepper

Commence feast.

Serves 1, easily multiplied.

***

I can’t believe it now, but at one point I was so picky I wouldn’t eat eggs, yogurt, or anything green (unless it was drenched in ranch).

Have you ever poached an egg?

What is your favorite lightened up decadent recipe?  Or what would you like to see lightened up?

Microwave Protein Cookie + WIAW

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Lifting weights will not make you bulky.

It drives me NUTS when I hear women say they don’t want to lift because they are scared they’ll get bulky or look “manly.”  Women don’t have the hormone levels men do, so it’s just not possible to gain like a dude.  It takes a TON of work to significantly grow muscle.  I should know.

It is especially important for women to have a strength training program.

A few of the benefits include:

  1. Body Fat Reduction – As you increase lean muscle, so does resting metabolism.  This means that you burn more calories all day long.  Studies have shown that for each pound of muscle you gain, you burn 35-50 more calories each day.  That’s as much as 18,250 calories in a year!
  2. Decreased Risk of Osteoporosis and Heart Disease – Women are at an especially high risk of suffering from this disease.  Weight training can increase spinal bone mineral density, and – combined with adequate calcium – can be one of the best defenses against osteoporosis.  Cardio is important in heart health; however, lifting can help to lower “bad” (LDL) cholesterol, increase “good” (HDL) cholesterol, and lower blood pressure.
  3. Improved Athletic Performance – Research continually proves that strength training improves athletic ability.  It enables you to increase endurance, improve technique, and decrease the risk of injury.
  4. Improved Mood and Fights Depression – A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did!  Strength training often helps women feel more confident and capable, both important factors in fighting depression.
  5. Physical Strength – This may sound obvious, but strength training is important for daily activities – chores, chasing after kids, carrying groceries… basic, daily tasks will be much easier.  And how nice is it to be able to open ajar unassisted?

Strength training isn’t the only factor though.  I’m trying my best to gain as much as possible before my November competition.  Just as important as lifting is diet.  Healthy fats, complex carbs, and a lot of protein are key to gaining mass.  As much as I’m taking in, I’m still not She-ra…. but I am making gains!

A few people have asked for progress pics.  I wish I’d done a better job to tracking and taking pics from the same angles, but here’s the best bicep progress pic I have:

Still a really long way to go, but I think there are some changes!

Speaking of strength training (nice transition, right?), this fall’s  What I Ate Wednesday theme: “Fall Into Good Habits.”

Check out my healthy fall fuel below, and then click here to head over to Jenn @ Peas and Crayons to get ideas from others’ fall eats!

Meal 1:

I probably bore you all with my morning cocktail, but this day started out like every other day with a mix of Apple Cider Vinegar, Glutamine and Aminos (I’ve switched since this pic to ON brand and LOVE it) … with some kombucha and water.  This week I had a lavender-rosemary homebrew to mix in.  Good for the digestion, skin, and overall energy!

30 mins later I noshed on a random concoction:

A Morningstar veggie sausage scrambled with egg whites and topped with cilantro, 1/2 a grapefruit, and a slice of Ezekial bread with sugar-free strawberry jam.  Not super creative, but it was the jam on this rainy morning.

Meal 2:

If it’s going to rain, at least my food can be bright!

There’s no shame in microwave baking!  Especially when it is an iced Sunbutter cookie. 

This cookie is incredibly easy.  I was going to bake it, but that seemed too time-consuming.  35 secs in the microwave for this baby!  I blended together cottage cheese, stevia, and apple pie spice as the icing and arranged golden kiwi slices on top.

Recipe at the bottom.

Meal 3:

Monday night’s dinner was a healthy version of Crab Eggs Benedict.  I remade it for WIAW because it was so delicious.  I’d probably be eating it again right now if I wasn’t out of my local farm fresh eggs.

However, I’m a tease.  The recipe will be shared tomorrow… sorry, but I felt it deserved its own post. 🙂 

Meal 4:

Tilapia again… but I did prepare it differently!  I’m working on a project making my own (salt-free) spice blends.  This was cooked in a grill pan with my Mexican blend and fresh lime juice.  On the side was roasted broccoli slaw and brussels, topped with more of my blend, rice vinegar, and nutritional yeast. 

Meal 5:

I’m trying not to Instagram everything before I post it on WIAW… but I couldn’t help myself last night.

This pizza combo knocked my socks off.  I toasted a low-carb tortilla as the crust, then slathered it with a sweet potato mashed with lemon juice, cumin, and chili powder.  Meanwhile, I sautéed asparagus and chopped fennel in a splash of garlic-infused olive oil.  That saute, arugula, and pre-cooked salmon topped my pizza.

I put the whole thing in the oven on broil for a few mins, finish with freshly ground pepper, thick balsamic, and cilantro… and viola!

Total foodgasm.  ♫ The neighbors complain about the noises above… ♫

Meal 6:

An old favorite… with a new twist.  Remember my Carrot Cake Protein Batter?  I made it chocolate. 

This Chocolate Carrot Cake Protein Batter was basically the same recipe, but I added 1 T cocoa powder and use almond extract instead of vanilla.

Side note: Did you know that 1 T of cocoa powder has 1g of protein?

Meal 7:

In the interest of honesty… this happened:

I get an extra cheat each day in effort to gain weight… although this may not be what my trainer had in mind…

It was delicious though!  Terrapin is a Georgia brewery, and their Pumpkinfest beer is fantastic. It combines two styles – pumpkin beer and Oktoberfest – to create a spiced pumpkin beer that isn’t overly sweet.

Never fear!  I got my protein in too: 

A maple-casein version of my 150 Calorie Microwave Protein Cake topped with fresh figs.

Micro Protein Cookie steps

Nutty Microwave Protein Cookie

  • 2 T peanut flour
  • 1 T water
  • 1 T Sunbutter
  • 2 T egg whites
  • 1/2 tsp cinnamon
  • 1/4 tsp baking powder
  • 5-6 drops liquid stevia

Mix ingredients in a small bowl.  

Coat small, microwave-safe plate with cooking spray.  Spread dough on plate and microwave 30-40 secs.  

Serves 1.

***

Protein count for the day: 191.3g from fall clean eats!

Do you do any strength training?  Why or why not?

What foods have you been loving the most this fall?

Eat Your Tequila Lime Tilapia

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Drinking is a training no-no.

Let’s be honest… I indulge on cheat day and sometimes at night I sacrifice a carb for a wine.

Booze isn’t just for drinking though!  It makes for a wonderful marinade.  So wonderful that I have made this Tequila-Lime Tilapia dish 4 times in as many weeks (that NEVER happens).  It is a great dish to make in bulk to take for lunch throughout the week!

My trainer insists that booze doesn’t completely cook out.  We should be so lucky.  I don’t believe it.  I’ve eaten a lot of this tilapia and didn’t feel the least bit buzzed.

A study by the U.S. Department of Agriculture’s Nutrient Data Laboratory  DID show that alcohol content diminishes with cooking time.  When food is baked or simmered for 15 minutes, 40% of the alcohol will be retained.  After an hour, 25% remains. I don’t think it’s that big of a deal here, as this is just a marinade and the amount of alcohol in an individual serving will be minimal.

Adding liquor and/or citrus to recipes has always made me a little nervous.  It seems all too easy to add too much.  The recipe has taught me to let go of that fear.  More is more (to an extent… that time my aunt challenged me to a margarita contest wasn’t my finest moment).

Like chicken or tofu, tilapia is a blank canvas; it will take on whatever flavor you soak it in.  The bright tang from the lime and smooth silver tequila really shine here.  I love the garlic and the warm, almost peppery quality of the cumin.

This is one place you don’t want to go overboard with the chili powder.  Remember, you can always add more but you can’t take it back.  Just a hint of heat on the end is all you need with the delicate fish.

Ever the Mexican fan, I served mine tostada style (read: I over-stuff what was originally going to be a taco) over a corn tortilla with salsa, spinach, red pepper, cucumber, and cilantro.  I guarantee you this is more fresh, healthier, and just as tasty as what you find at your local El Whatchamacalit.

I think this would also be good with tofu for my plant-based friends.  Please let me know if you try it!

*Important note* Don’t use this as an excuse to rid yourself of crappy alcohol.  Just like drinking bad booze, cooking with bad booze won’t have good results.  If you wouldn’t drink it, don’t eat it (this applies to cooking with wine, too).

Tequila Lime Tilapia

Tequila-Lime Tilapia

  • 3 T fresh lime juice (1 medium lime)
  • 3 T tequila (I used Patron Silver)
  • 3 T fresh cilantro, chopped
  • 2 T red onion, chopped
  • 1 clove garlic, minced
  • 1 tsp ground cumin
  • 1/4-1/2 tsp cayenne pepper
  • 1 lb tilapia (or other white fish)

Combine all ingredients except the fish in a resealable plastic bag.

Add fish, seal bag and turn to coat.  Refrigerate for 30 min – 1 hour, turning once.

Heat grill pan (or grill) to med-high, and spray with oil or PAM.  Remove fish from marinade and place in pan to grill for ~3-4 mins each side, or until the fish is no longer translucent in the center (it will vary depending on the thickness of the fillets).

Remove from heat and allow to rest a moment before serving.  

Optional: garnish with lime wedges and fresh cilantro.

Serves 4.

***

I would say something insightful about the nutritional content of seafood… but I’m feeling a little loopy after my fish tacos…. *hiccup*

What is your favorite Mexican dish?

Have you ever cooked with booze?  Any recipes to share?

Bacon, Bloody Marys and Pumpkin Parfaits + WIAW

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How much bacon is too much?

Bacon coffee?  Add some protein powder and you could drink your hot breakfast!  Of course, then you would need to brush your teeth again.

Seattle’s Best Coffee hosted its Red Cup Showdown for the best coffee creations.  The winner created a  “How to Win a Guy with One Sip” drink that combined coffee with “caramelized bacon and subtle hints of pumpkin pie spice.”  Click here for the full story.

Not filling enough?  Have a Bloody Mary.

[Photo: Midlex / Reddit – click for link]

More than a Bloody, its hangover heaven.  This beast is adorned with pepperoncinis, jalapenos, tater tots, steak, a slice of toast, and a hard-boiled egg. you get all of that for $16… including a 6oz of pepper vodka and a Beef Strawto drink from.

This monstrosity can be found right around the corner from my building at The Nook.  No, I have not ever tried it.

Jenn is saving us from bacon mania with another heath-conscious  What I Ate Wednesday theme: “Fall Into Good Habits.”

I really love this idea because this time of year I have a tendency to slack a little.  The weather is cooler, the beer football is aplenty, and those first-of-the-year resolutions seem far away.

Fall doesn’t have to be like that!  This year I’m going to be inspired by Jenn to make fall a time for refocusing on my goals so that I don’t feel the need to desperately make resolutions for 2013.  My plan is for 2013 to be a continuation of good habits and a time for reaping the benefits of hard work.

Speaking of good habits, this WIAW was a successful day of protein-filled clean-eating in preparation for figure competition.  Check it out and then click here to visit Jenn @ Peas and Crayons to see how everyone else is making their fall about good habits!

 

Meal 1:

As usual, I enjoyed my morning cocktail with the added 1 tsp of glutamine.

Fall  was in the air this morning – it was gray and rainy.  I actually got chill bumps when I stepped out on the deck!

Obviously, this means it’s time for pumpkin!  I took  my Tiramisu parfait idea, but created a special pumpkin cream filling to make a Pumpkin Tiramisu Parfait.

I added a few extra spices to make it more pie-like.  The creaminess of the pumpkin and yogurt mixture was like a legit pie filling.  Paired with layers of mocha-flavored oats… I actually prefer this to pie crust.  I can’t decide which version I like better, but you should be your own judge ASAP.

Recipe at bottom. 

Meal 2:

No, this isn’t yogurt.  This is the container left from my breakfast.  I was making my mid-morning snack while eat breakfast, so I just recycled the container.

What was in the container was no salt added cottage cheese, cinnamon, allspice, nutmeg, stevia, Sun Butter, and chopped up apple.  Cottage Cheese Apple Pie.  *swoon*

Meal 3:

I had good intentions of branching out more, but last week’s tequila-lime marinated tilapia was too good not to do again.

Eaten out of tupperware conference room-style with a side of Chipotle BBQ Beanitos (thank you Blend Retreat for introducing me to these) and raw zucchini sticks.

Meal 4:

Tuna salad is a great way to pack in protein without adding carbs or fat.  This isn’t your mom’s tuna – I mixed mine with Greek yogurt to add moisture (ewwww… moist) and even more protein.

Then I went crazy with my spice cabinet.  Paprika, tarragon, garlic, turmeric, and fresh lemon juice all went into the mix, along with fresh red pepper, broccoli, cucumber, and a little bit of pickle.  Adding all the veggies makes this tune truly a salad.

Meal 5:

On my Instagram last night I promised to post the toppings for this grab-everything-in-the-veggie-drawer Mexican Tilapia Pizza.  I had something completely different planned, but when I got back from the gym all I wanted was more of that Tequila-Lime Tilapia… this time with a tortilla.

I crisped a low carb tortilla in a pan and topped it with a mash of black beans and chipotle sauce, spinach, parsnip rice, sautéed portobellos and red pepper, heirloom cherry tomatoes, cilantro, and goat cheese.

Yep – cheese.  That was forbidden but because I need to gain more weight, I get an extra “cheat each day.  You better believe I’m using it well!

Meal 6:

I couldn’t go all day without the incredible, edible egg!  You guys know how I love my Carrot Cake Batter … and my PB & Jeggs creations are a favorite addiction.  Last night I decided to try for a marriage of the two: PB & Caggs.

This was made just like the Jeggs, but with grated carrot.  In my peanut sauce I used a full teaspoon of cinnamon, some fresh nutmeg, vanilla stevia, and a bit of brown sugar extract (ordered online).

I’ve done this in a spicy-savory way before too… it’s hard to say which is better.  I guess it depends on your mood!

Meal 7:

The blog world is abuzz with the onset of Starbucks’ seasonal pumpkin beverages, but I’m hosting my own pumpkin fest over here.  Thank you, Vitamix, for completing my life.

Pumpkin Pie Casein Protein Ice Cream

  • 1 scoop GNC vanilla casein protein powder
  • 1/4 C pumpkin puree
  • Handful spinach (optional)
  • 1/3 C vanilla unsweetened almond milk
  • 1/2 in piece fresh ginger
  • 1 tsp cinnamon
  • 1/2 tsp almond extract
  • 1/8 tsp freshly grated nutmeg
  • 1/8 tsp allspice
  • 1/8 tsp guar gum
  • Ice, to taste
 Topped with Kashi Cinnamon cereal, cinnamon, and peanut flour fluff (peanut flour and almond milk).

Pumpkin Tiramisu Parfait

For the Oats:

  • 1/3 C rolled oats (use gluten-free to make GF)
  • 2 tsp cocoa powder
  • 1/2 tsp cinnamon
  • 1/2 C water
  • 1/2 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1/4 cup strong brewed, cooled coffee
  • 8 drops liquid stevia (adjust to desired sweetness) 
For the Cream:
  • 1.5 oz plain Greek yogurt (use soy or almond yogurt to make dairy-free/vegan)
  • 1/4 C pumpkin puree
  • 1/2 scoop vanilla protein powder
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/8 tsp ginger
  • 5-6 drops vanilla stevia 

For the Oats:

  • Combine the oats, cocoa powder, cinnamon, extracts, and water in a bowl and microwave for 2-3 minutes, or until the liquid is (mostly) absorbed.
  • Add coffee and stevia. Stir to combine.
  • Cover and place in the fridge overnight (or at least 2 hours). 
For the Cream:
  • In a small bowl, combine yogurt, pumpkin, stevia, protein powder, and spices.
  • Stir until well combined.
  • This can be done the night before, or at time of serving. 
To Assemble:
  • Place a spoonful of the oats in a cup, followed by a spoonful of the yogurt mixture.
  • Repeat until you’re out of each.
  • Optional: Top with fruit of your choosing. I chose melted blueberries (cherries microwaved with a few drops of lemon stevia for ~20 secs). 

***

Protein count for the day: 190.2g from good, clean eats!  That’s record!!!

Bacon.  Is it really the ultimate flavor? I know even my vegan friends dig tempeh bacon and bacon Torani syrup.

What good habits are you going to “fall” into?

Lemon-Thyme Zucchini Salmon Cakes

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Important tip: read labels.

 

I’m new to this seafood thing.  It still makes me a little squeamish to touch it.

When I finally located low-sodium canned salmon I was so excited that I neglected to check the label to ensure it was de-boned with the skin removed.  It most certainly was not.

 

 

WHY would anyone want canned salmon with the skin and bones?!  They DO NOT.  I’ll gladly pay an extra dollar or two for that task to be done.

Stubbornness trumped squeamishness, and I dug through the damn can of salmon removing all the icky bits.

 

 

It paid off.  These cakes were the best seafood creation I’ve made yet!

I first worried I was adding too much lemon, but discovered that it only makes salmon more delicious.  The fresh thyme goes well with lemon, and adds a light slightly sweet accent.

 

 

These cakes are kept moist by the grated zucchini.  I loved its creamy and faintly nutty flavor made the salmon that much richer.

A bit of coriander goes well here, as it also has a bit of a nutty, citrus-y flavor that is well-balanced with the lemon and thyme.

 

 

I paired my cakes with a simple salad of raw asparagus, roasted beets, and chopped broccoli.  A quick toss is rice vinegar and pepper kept it light and refreshing.  Asparagus is surprisingly high in protein; that and the fiber from the broccoli make this a pleasantly filling salad.

The earthy beets against the crunch of the sweet, raw greens is fantastic.  Not to mention the colors – I’ve said it before, but colorful food just tastes better.  I made it several times this past week!

Recipes at bottom of post.

_____________________________________________________________________________

Workout Recap

Plantar fasciitis is a weird thing.  It hurt all week, and I decided to resume regular leg-day workouts as long as it didn’t make it worse.  Lo and behold, after 2 hard leg days it finally QUIT hurting.  Sunday was supposed to be a rest day, but I was so exited to be pain-free that I ran some sprints (my only trainer-approved cardio, as sprinting is good for the glutes).  “Sprint” is used loosely… I was so sore from leg day that they were more like sprints in slow motion. 🙂

I also found the secret to watching football without cable TV.  Rather than going to the bar like I would have in the past, I went to the gym and took a leisurely walk on the treadmill while I happily watched GA Tech play on ESPN… happily until the very end when we lost the game.  *sigh*

Even more exciting was a new bicep curl PR.  After a couple of years trying to get over the 15 lb hump, I was finally able to curl 20s!!!  I was grinning like the Cheshire Cat, looking around to see if anyone noticed how much of a beast I was.  LOL!  Of course, so one was tracking my curl weight, but whatever.  This is me trying to play it cool in the locker room:

 

Workout Recap (8/27 – 9/3):

  • Monday – Chest/Biceps, Calf raises, 2 mile walk
  • Tuesday – Legs (w/ trainer), 1 mile walk
  • Wednesday – Back/Triceps, Calf raises
  • Thursday – Shoulders/Butt, 2 mile walk
  • Friday – Chest/Bis, 2 mile walk, Calf raises
  • Saturday – Legs (w/ trainer)
  • Sunday – Rest, Sprints
  • Monday – Back/Bis, Calf raises, 5.5 mile football walk

_______________________________________________________________________________________

 

Beet, Asparagus, and Broccoli Salad

  • 1 small beet, roasted
  • 1/2 C asparagus, chopped
  • 1/2 C broccoli, chopped
  • 1 T red onion, diced
  • 1 T rice vinegar
  • Freshly ground pepper, to taste
Place all ingredients in a small bowl and toss to combine.
Serves 1 (easily doubled).

_______________________________________________________________________________________

 

Lemon-Thyme Zucchini Salmon Cakes

  • 1 7oz canned salmon (no salt added), deboned with skin removed
  • 1/2 C grated zucchini, pressed to remove water
  • 3 T egg whites
  • 2 T red onion, chopped
  • 2 T fresh thyme
  • 1 T fresh lemon juice
  • 1/4 tsp ground coriander
  • S&P, to taste

 

Preheat oven to 400 degrees and lightly grease muffin tin.

Place drained salmon in medium bowl and break into small piece with fork (or fingers).  Add remaining ingredients and stir to combine.

Spoon into muffin tin, lightly packing down to remove air spaces.  Bake for 20 – 25 mins, or until golden brown on top.  Remove from oven and let cool for a minute. Gently loosen with a knife and lift from the muffin tin.

Makes 4 cakes.

Approximate Nutritionals (per cake): 82 calories, 3.2g fat, 56mg sodium, 0.9g carbohydrates, 0.2g fiber, 0.6g sugar, 10.2g protein

***

These cakes are great to make ahead for an portable, protein-filled lunch!

How was your long weekend?  Any new dishes (or pumpkin beers) to report?

Does touching seafood/meat make you at all squeamish?

 

PrOATein Pancake + WIAW

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There isn’t much you can’t accomplish with discipline and focus.

After seeing my first body building competition last weekend, I re-committed to leaving nothing on the table in my training.

Studies have shown purposeful lifting can increase muscle activation as much as 18%.  When working out you should really focus on the part you are training.  Eliminating wandering thoughts, gym distractions, and general rushing is important to getting the most out of your workout.

For the past several days I have committed to purposefully lifting – focusing only on the exercise I am doing and the muscle groups I’m targeting.  If muscle soreness is any indication, it’s working!

A few tips:

  • Choose an optimal training time when you have the most energy and enthusiasm to work toward your goal.
  • Have a written workout with what machines or weights you’ll use.  Some even write out pace and rest periods.  This allows you to move deliberately about the gym, without sitting there looking around for what to do next.
  • Wear headphones to discourage others from talking to you, and to drown out distracting gym “chatter.”  Use your play list to capture your intensity and keep your body pumping to the beat.
  • Before beginning a set, think about your goal – visualize the muscle group you are targeting, and what good form looks like.
  • Use the buddy method – have a friend or trainer assist and motivate you from time to time.
These tips can be applied to running and other forms of exercise too.  Are you working out with purpose?

Despite the chilly early morning air (boo hoo!) we’re still on summer edition of What I Ate Wednesday.  I’m still digging all the sweet summer produce.  The changes in my competition diet have allowed me more veggies!

Check it all out below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s summer eats!

Meal 1:

First thing I chugged down my Aminos, only now I’m mixing it with both 2T of apple cider vinegar and glutamine.  Again, I won’t bore you with another pic… but this combo does wonders for my digestion and energy in the morning.

Since is has been chillier in the mornings, I’ve been craving warm breakfasts – like pancakes!  I am notorious for ruining batch after batch of pancakes in the past, jealously watching as everyone else posted pics of perfect fluffy cakes.  Knock on wood – I think that’s behind me now!

Everyone has their preferences, but I like a thick, hearty pancake.  My protein-filled oat cakes fit the bill.  Laced with cinnamon and vanilla, these are like cookie cakes!

The biggest secret?  Let the batter stand for a bit before cooking.  It thickens, leaving you with a batter that won’t fall apart as soon as you try to flip it.  That wait isn’t as bad as it sounds – mix it up before you go to the gym or take a shower.  It will be ready by the time you’re done!

Recipe at bottom.

Meal 2:

I brought back an old favorite – my apple cupcake.  I made essentially the same frosting, but added 1T of vanilla protein powder, cinnamon, almond milk, and a few cake batter drops.  No lie – it really does taste like frosting.

Leftover “icing” eaten with a spoon.   *swoon*

Meal 3:

On my training diet I’m supposed to limit sodium.  It has been shocking to see how much sodium is added to everything.  Protein powder, canned beans, and frozen foods are some of the biggest offenders.

Frozen meals were never prevalent in my diet, but I did keep a few on hand for emergencies.  Sometimes you need a quick lunch!  Now, rather than buying salty meals, I make sure to freeze servings of homemade dishes.

Yesterday’s lunch was a slice of my Vegan Mexican Crustless Quiche.  I thawed it in the micro at work and ate if with raw asparagus and a Nutritional Spicy Peanut Sauce (1 T peanut flour + 1 tsp nutritional yeast + 1/2 tsp sriracha).

Meal 4:

Given that I’m supposed to have at least 3 “real” protein source per day, I snacked on tuna salad.  Pre-figure competition training I would have never consider eating tuna in the middle of the afternoon.

This mix of tuna, nooch sauce (nutritional yeast mixed with water and paprika), red pepper, and broccoli slaw was surprisingly good mid-afternoon.

Meal 5:

This was an all-new experience for me – I made salmon cakes!  They were really good!  It turns out that canned salmon taste like chicken tuna.  I want to make it once more to be sure of the measurements, then I’ll share the recipe.

Served with random, yet delicious, sides.  Side #1: sautéed spinach with eggplant, ginger, and thyme.  Side #2: Grated raw golden beet and carrot sprinkled with dulse flakes.  Side #3: Ezekial garlic toast.

Meal 6:

I am powerless over cake batter.  I had some leftover shredded zucchini and carrot from dinner… so I decided to combine my favorite Carrot Cake and Zucchini Bread Batters to make one epic Carrot-Zucchini Cake Batter.

Stick a fork in me.  I’m done.

Meal 7:

That batter was filling… I didn’t want meal 7, but I still am not hitting my increased meal requirements.  Never in a million years did I think I’d say this… but it’s hard to eat so much.  *My former fat kid is beating me up and stealing my lunch money right now.

I kept it simple.  Late-night cereal with bananas… and a side of a chocolate protein powder experiment.

The cereal was awesome.  The experiment… needs work.  Wouldn’t it be awesome if someone invented protein cereal?

PrOATein Pancakes

  • 1/4 C rolled oats
  • 1/4 C egg whites (or flax egg)
  • 1 T vanilla protein powder
  • 1 T peanut flour
  • 2 T unsweetened almond milk
  • 1 tsp ground flax
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder
  • 7-8 drops vanilla liquid stevia

 Place all ingredients in a small bowl and stir to combine.  

Place in refrigerator and allow to sit for 15 mins to 1 hour.  Remove from fridge.  Add more liquid if too thick.

Scoop into warm pan, forming 2 pancakes.  Cook ~2-3 mins (do not touch while its cooking) then flip and cook for ~1-2 mins more.

Serve with warm sugar-free maple syrup and fresh fruit.

***

Now I’m hating the accountability since I didn’t eat as much as my revised plan calls for.  I got 170.2g of protein.

Have you ever checked the sodium in your staple foods?  Any surprises?

Do you have a perfect pancake recipe?  Please share!

Easy Weekend

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There’s not much I’d rather do than see live music.

 

 

The weekend began Friday at 6pm when my friend picked me for the Brandi Carlile concert.  I adore Brandi, but I was especially excited to get to see her play at on of my favorite venues – Chastain Park.  Chastain is an outdoor amphitheater in Atlanta.  You can buy a table for 6 and bring dinner to enjoy during the show.  People get really in to it – they have tablecloths, candles, and flowers to decorate their tables.  We were a little more low-key, but I did bring my special protein-filled dinner.

 

 

It was a great show.  Brandi played a good mix of new and old.  she did a cover of Johnny Cash’s Sunday Morning Coming Down, introducing it by saying that she felt is was an appropriate song because she no long drinks tequila and she no longer eats Chick-fli-a (the song references a hangover and fried chicken).   My favorite part was her cover of Queen’s Bohemian Rhapsody.

 

 

Saturday was another concert!  This time I trekked to Tennessee to see the Indigo Girls play with the Chattanooga Symphony Orchestra.  I have a friend that lives in Chattanooga, so she got the tickets for us and chose an excellent place for dinner – Easy Bistro and Bar.

I was really impressed with the restaurant!  We decided to spit a couple of appetizers and a main dish.

 

We began with the Heirloom Tomato and Watermelon Salad.  After a hot walk to the restaurant, the light salad hit the spot.  It included a few types of heirlooms and cucumelon. I’d never heard of cucmelon before, but t was fantastic!  It was topped with shaved pecorino cheese and basil live oil.

 

We also enjoyed a rich Crawfish and Artichoke Dip with toasted flatbread.  It’s been years since I’ve had a cheesy artichoke dip.  The cream cheese-based dish was very, very rich… and it was just as good as I’d remembered.

 

The entrée was the highlight of the meal – swordfish.  It had just been added to the menu that morning, so it was incredibly fresh.  The meaty fish was grilled, which gave it a great char taste.  It was plated atop a summer squash salad and simply garnished with olive oil, cherry tomatoes, and Marcona almonds.

 

We walked to the Tivoli Theatre where the Indigo Girls were performing with the Chattanooga Symphony Orchestra.  It was such a neat show!  The theatre itself was beautiful; it reminded me a lot of The Fox Theatre in Atlanta.  The Indigo Girls are known for their acoustic, singer-songwriter tunes, and to hear those redone with the string and horns behind them… it gave me chills more than once.

 

 

Did you think it was strange we didn’t have dessert with dinner?  I mean, it WAS cheat day.

Don’t worry.  I didn’t get possessed by aliens; we were just in a hurry to get to the show.  Post-show we hit local for-yo shop, Top It Off.  The Red Velvet, Double Chocolate, and Peanut Butter flavors were all just as good as they sound… but the show-stopper was the Salted Caramel Pretzel.  I’ll be dreaming of that stuff for weeks.

 

 

This is my friend’s yogurt.  We have a friendly wager that her bowl would get more likes on Instagram than mine would.  She won… and since I’m a good sport I’m posting the pic of her pretty cup ‘o yogurt.

______________________________________________________________________________________

Last week was a good week for workouts.  I felt especially focused at the gym.  We all know that you need to concentrate on the body part you are working out… but sometimes my mind wanders.  My goal last week was to be more focused, and I think it paid off.  Especially on back day… I was SORE after that one.

Leg day on Tuesday was fantastic with my trainer.  I was able to squat more than ever!  Leg day by myself on Saturday left something to be desired… I find it much harder to max out on legs alone.  I know it’s mental…

 

 

Workout Recap (7/24 – 7/29):

  • Monday – Chest/Biceps, Calf raises, 2 mile walk
  • Tuesday – Legs (with trainer), 2.5 mile walk
  • Wednesday – Back/Triceps, Calf raises, 2 mile walk
  • Thursday – Shoulders/Glutes, 1 mile walk
  • Friday – Chest/Biceps, Calf raises, 2 mile walk
  • Saturday – Legs, 150 push-ups
  • Sunday – *rest day* … easy 4 mile walk

***

The icing on the cake of the weekend was not having to wake up to an alarm Sunday.  I stayed in bed until 10, and it was glorious. 

What was the last concert you went to?

Do you find certain body parts harder to work out on your own?

 

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