Sprint 2 the Table

Appetites and Adventures

Tough Decisions

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Do you ever make a breakfast so good that you can’t decide what to save for the last bite?

That was my dilemma this morning.  I was in the mood for something special – it isn’t often that I have enough time to devote to making a big breakfast.

On the menu: Scrambled Eggs (with a little extra goodness) and Roasted Grapefruit.

For the eggs:

Saute portobellos, asparagus, and onion seasoned to taste with salt and pepper.

For scrambled eggs I use 1 egg and 1 egg white.

Tip: add a little slash of water to your scramble to make eggs more fluffy.  Many people add milk, but water fluffs it better!

I served mine on a slice of Ezekiel toast and a bed of arugula.

Then I sprinkled Secret Aardvark habanero sauce on top of everything.  My sister brought me this from Portland… it is no joke HOT.

Note to self: a little bit goes a loooong way.

Now for the roasted grapefruit.  I have no idea why I don’t make this more often – it is super easy and so delicious!

Sprinkle 1/2 grapefruit with toppings

Roast until edges are browned

Roasted Grapefruit

1/2 Grapefruit

1 tsp Cinnamon Sugar

1/4 tsp Coriander

2-3 Mint leaves

Cut grapefruit out to separate from pith and peel and sprinkle with coriander and cinnamon-sugar mix.  Place on foil-lined baking sheet and roast in oven on broil  for ~8 mins (until slightly browned around edges). Garnish with chopped mint leaves.

Note: My seasonings are approximations… adjust to your own taste.

Variations: You can do anything with this – top with brown sugar, coconut butter, honey, rose water, cumin for a more savory taste, and/or top with Greek yogurt.

Cheers to easy breakfasts that taste decadent!

I am headed down to the Green Market to pick up my veggies for the week before trekking to Bobby Dodd Stadium.  Georgia Tech takes on Middle Tennessee today (hopefully an easy win).

GO JACKETS!!!

Cooking in Salt

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First, I have to say that I did deliver on my promise to complete the Whittle My Middle every other day.  Yesterday I was a little slow, but got it done.  I was so sore from boot camp.  Here are the numbers I put up:

  • Front plank: 60 secs
  • Side plank:  60 secs each side
  • Torso twists: 25 reps
  • Plank ups: 10 reps
  • Boat pose: 20 reps
  • Bicycle: 2 sets of 30 reps
  • Side plank w/ twists:  10 reps each side

Last night I had a really cool meal prepared by a friend.  I know its odd to describe a meal as “cool,” but I had never seen this method in action before: Beef in a Salt Crust.

This isn’t the actual beef but I think she made it based on an Alton Brown recipe, so the pic is from his recipe.  Basically, you beat egg white until they are frothy, add some herbs (fresh from her garden!), and a TON of kosher salt.

It looks crazy to dump all of that salt on a perfectly good piece of meat!  After it bakes for ~20 mins, the salt hardens into a crust.  When it’s done, the salt breaks away and you are left with your beef.  It was soooo cool to see and the taste was delish.  Not too salty!

Boot camp #2 tonight.  I may have to break out the running pants for the first time this season – it is finally feeling more like fall outside today!

Protein Powder #2 + Asian Tofu

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Powder #2

This morning I made hot oatmeal with the chocolate Vega powder.  (I know it technically is not just a protein powder, but neither is my current Juice Plus.)  It wasn’t my favorite.

In the oats:

90% of my breakfast decision was influenced by the fact that I still have these giant blueberries.  I love blueberries in hot oatmeal because they get all melty and juicy from the oatmeal heat.  YUM.

In addition to the berries, I used 1/2 the packet of Vega.  Half a serving gave me 5.5g protein, 0g sugar, and 55 cals.  I took a taste and promptly added a generous pile couple ‘o shakes of cinnamon.

I’ve made chocolate oats before… but these looked a bit… green.

Color, I can get over.  But they also tasted a little off.  You know when stuff tastes healthy?  My oatmeal tasted too healthy.  (Not that this prevented me from eating it.)

I’m still going to eat the other half, but this may be better in a fruit-filled smoothie.

New Challenge today – I started my first boot camp!  It was definitely a challenge.  We started with 5 mins of stairs.  One guy puked.  I did not.  Lots of boot camp-ish stuff (marching bands, planks, push ups, dips, etc.).  Then sprints.  Lots and lots of sprints (maybe this will help my 5K time?!).  The workout was rounded out with ab work.  I’m already sore.

Two things I’m really proud of:

  1. I stayed up with the “in shape” guys the whole time
  2. I ran to the boot camp and home after.

After that craziness I was starving.

Thankfully, dinner was less… green… than lunch.  I diced some extra-firm tofu and tossed it in an Asian-style marinade before boot camp.

When I got home, I put the mixture in a grill pan on medium heat.

Meanwhile, I sautéed some red onion and asparagus with a little olive oil and lemon juice.

 

Then I tossed all of that with arugula, carrots, celery, and cucumbers.

I couldn’t get this on the table fast enough!

Asian-Marinated Tofu

  • 2/5 block Extra-firm Tofu, cubed1T Toasted Sesame Oil
  • 1T Soy Sauce
  • 1/4 tsp Red Curry Paste
  • 1/2 tsp Thai Chile Sauce
  • 1/2 tsp Ginger
  • 1/2 tsp Garlic, minced (about 1 small clove)

Whisk marinade in medium bowl and toss with tofu cubes.  Marinate ~1 hour. 

Grill on stove top over medium heat until browned (about 4-5 mins on each side).  Remove from heat and enjoy!

http://farm5.static.flickr.com/4089/5077127060_93cc39ddbe.jpg

Intervals, Abs, and Monsters… Oh My!

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I’m a little behind due to all of the weekend’s festivities!  I tried a new workout this weekend and LOVED it.  Intervals that weren’t boring, killer biceps/back moves, followed by a core routine from Oh She Glows.  All topped off with a Green Monster smoothie, inspired by the Green Monster Movement and fueled with protein powder from my Mission: Protein Powder exploration.

The interval workout is based on one from Fitness Magazine.  It incorporates the stationary bike, elliptical, and treadmill and take 30 minutes total.  Those 30 minutes flew by – I swear. (Note: RPE refers to your “rate of perceived exertion”)

The break down:

Bike

  • Minutes 0-5 @ level 1-3 (about 3 RPE)
  • Minutes 5-7 @ level 5-7 (about 7 RPE*)
  • Minutes 7-8 @ level 6-8 (about 8 RPE*)
  • Minutes 8-9 @ level 8-9 (about 9 RPE*)
  • Minutes 9-10 @ level 9-10 (about 10 RPE*)

Elliptical

  • Minutes 10-11 @ level 3-4 (about 3 RPE)
  • Minutes 11-13 @ level 7-9 (about 6 RPE*)
  • Minutes 13-15 @ level 9-12 (about 8 RPE*)
  • Minutes 15-18 @ level 12+ (about 9 RPE*)
  • Minutes 18-20 @ level 9-12 (about 8 RPE*)

Treadmill

  • Minutes 20-24 @ level 3.5-4.2 (about 3 RPE)
  • Minutes 24-25 @ level 5.2-6.5 (about 7 RPE*)
  • Minutes 25-27 @ level 4-4.5 (about 3 RPE*)
  • Minutes 27-29 @ level 7 (about 8 RPE*)
  • Minutes 29-30 @ level 3 (about 2 RPE*)

Then is was time for 30 mins in the weight room working on back and biceps.

All of this was topped off with the Whittle My Middle 30-Day Challenge #2 completed by Angela at Oh She Glows back in January.  My goal is to do this daily for the next month.  Results to be posted here.  Anyone else in???

My starting points:

  • Front plank: 90 secs
  • Side plank:  60 secs each side
  • Torso twists: 20 reps
  • Plank ups: 12 reps
  • Boat pose: 20 reps
  • Bicycle: 3 sets of 30 reps
  • Side plank w/ twists:  12 reps each side

How do you follow up a killer workout like that?

… 

Read More »

Mission: Protein Powder

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Yesterday was GA Tech’s homecoming game against Virginia. It was great to see my fellow alum’s at the tailgate.  Smoak (on the left) even loaned me his festive bow tie!

Tailgate

Go Jackets!

We won the game and I had a great time catching up with my baby sister.  I was a bit worried about the outcome, since we haven’t been looking terribly strong and for some reason they didn’t schedule a high school for us to play.  Ye of little faith. Other than a couple of turnovers, we looked great.

Today’s run: my pace was a little slower, but I was still pleased with my time since I was sore from yesterday’s run and all the walking we did (my quad has been pulled since July).  I came back and did 15 mins of ab work too (more punishment for Friday night’s beer).

  • Distance: 3.65 miles
  • Duration: 31:28
  • Average Pace: 8:57

After all that, I had to get my protein in… which brings us to…

Mission: Protein Powder

I am in the market for a new protein powder.  The one I have now is a Juice Plus powder.  The flavor is good, but it only has 13g of protein (most powders have 20-25g) AND it contains 12g of sugar (no wonder it is so tasty!).

Yesterday I went to Whole Paycheck (my term of endearment for Whole Foods) and purchased a 1 serving packet of every brand of protein powder they carry.  To do a true test I probably should have gotten all the same flavor… but variety is the spice of life.

Protein galore!

First batter up:

Jay Robb - Strawberry

I used this to  make this morning’s breakfast – Berry Overnight Oats.

I mixed all the ingredients and placed in the fridge overnight.  This morning, the mix had not absorbed as much of the milk as usual… it looked a bit soupy.  Maybe this powder isn’t as absorbent?

Either way, it tasted good!  I added some blueberries for a topping.  These are the biggest blueberries I have ever seen.  Nearly the size of a quarter!  The strawberry protein powder made the oats taste like strawberry Nestle Quik.  This is a very good thing, in my opinion. 🙂

Berry Overnight Oats

1/4 C Oats

1/2 serving Jay Robb Strawberry Whey Protein powder

1/2 C milk

1/2 tsp vanilla

Goji berries

Blueberries

Mix the oat and powder in a bowl.  Add milk and vanilla and stir until combined.  Add small handful of goji berries.

Cover and refrigerate overnight.  In the morning, remove from fridge and stir.  Add blueberries (or topping of your choice).

The Verdict: Pretty good.  I loved the strawberry Quik taste (warning: it could be a bit sweet for some people).  Half of the packet gave me 12.5g protein, 0g sugar, and 55 cals.  My only complaint is how runny my oats were, but that can easily be remedied by not using as much milk.  I have the other half of the packet to go and I’m thinking this would make an awesome Green Monster.

Beans, Beans, Musical Fruit

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Everyday at work around 4pm my stomach starts growling. 

Especially when my inner fat kid appears I get too excited for lunch and devour it before the clock strikes 12:01pm. 

In an effort to avoid the well-stocked convenience store in my building, I come prepared.  Yesterday I was armed with roasted red pepper white bean dip (like hummus, but with cannellinis and sans tahini) and raw zucchini.

Snack time!

Note about the raw zucchini: I had no idea you could eat it raw!  I do not like it cooked, but raw is a whole new world.  It was crisp, fresh, and had a very light taste.  Perfect for getting the bean dip to my mouth.  The dippers are 99% of the time just a vehicle for the dip, right?

I started making Giada De Laurentiis’ White Bean Dip several years ago and it has since evolved into its own beast.  x1000.  I’ve made more variations of the stuff than I can count.  This was one of my better versions.

Roasted Red Pepper White Bean Dip

  • 1/4 C toasted pine nuts
  • 1 15-oz. can cannellini beans, drained
  • 2 large roasted red pepper (canned)
  • 1 garlic clove
  • 1 jalapeno, seeded
  • 2T fresh lemon juice ( about 1/2 lemon)
  • 1/3 c fresh basil leaves
  • red pepper flakes, salt, and pepper to taste
  • 1/4 c olive oil

Place all ingredients except the olive oil in food processor and blend until just combined (about 1 minute).  Slowly add olive oil. 

Serve with crackers, fresh bread, or veggie sticks.  Or drop the pretense and eat it with a spoon.

A few notes:

  • You can leave out the jalapeno or red pepper flakes
  • Adding the olive oil slowly while the processor runs will make the dip “fluffier,” but isn’t necessary
  • The olive oil can be adjusted – if you like a thicker, more pesto-like dip, use less (I often only use a couple tablespoons)
  • You can cut some of the oil out by not completely draining the beans (I recommend reserving some liquid and adding as you go on your first try)
  • This will work with other beans (such as garbanzo).

Workout Fuel + Almond Cocoa “Laura” Bites

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This may sound bizarre, but I look forward to using hotel gyms. 

They provide a good change of pace to a workout routine – the good ones have different machines and the bad ones force creativity.  The one I visited this week was one of the good ones.

The Weight Room

I did a 1 mile warm up jog on the treadmill before heading to the weight room for a 50 minute bicep/back workout.  All of this was rounded out with a quick core workout:

  • 100 sit-ups on the ball
  • 30 v-ups
  • 60 baby crunches
  • 60 toe touchers
  • 60 second plank
  • 60 second side plank on each side

Thanks to the cardio at the beginning, my heart rate stayed up the entire time and made the workout a bit more intense

Following the advice of the nutritionist I saw, I followed up my workout with a grilled chicken salad.  Apparently you need at least 20g of protein within 30mins of completing a workout.  Who knew? It is amazing what happens when you add more protein to your diet – in just a couple of weeks of aiming for 80-100g a day I have noticed a change in muscle.

First thing’s last: the fuel.  I made my own version of Lara Bars.  Lara Bars are date and nut bars that typically include some sort of fruit (creating flavors like “Apple Pie” and “Peanut Butter & Jelly”).  They are yummy, but expensive.  Half of one works well as a pre-workout pick-me-up.  Why not make my own?  They give you the ingredients on the package: dates and nuts.  I already have basically the same name.  Behold, Laura Bites.  (Yes, I am that creative corny.)

It is that easy.  You can play with the flavors – add some dry fruit, different nut varieties, coconut… anything you have in your pantry.  Just be sure not to over-mix the nuts, as it will make the “batter” too greasy.  These are approx. 100 calories per serving.

Almond Cocoa Laura Bites

  • 2/3 C Dates
  • 1/4 C Almonds
  • 2 tsp Cocoa
  • Cinnamon (optional)

Place dates in food processor and blend until chopped.  

Add nuts and cocoa and blend until mixed.  It will look like a gooey ball – don’t worry. 

Using your (clean) hands, form into 4 “bites.”  I sprinkled my formed bites with cinnamon. 

Cover tightly and store in cool place. 

Makes 4 bites.

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