Tag Archives: nutrition

Photos Photos so tired, don’t want to write…



My world has been pretty crazy since my last post! Many tests, birthdays, workouts, and adventures!

That cake up top is my dad’s and bro’s GF’s birthday cake from Sunday night. It’s just a yellow cake with chocolate “buttercream” (not a real buttercream) and candied walnuts. Scratch-style, yes.

cakey top
one more cakey

one more cakey

Then photos of last night’s dinner that I made for everyone…chicken pillards stuffed with spinach and homemade sundried tomato red pepper pesto.



My FabulousFather took these photos for me…
The salad is just hericots verts, patty pan and zucchini squash, sunburst tomatoes, shaved romano, lemon juice, garlic infused olive oil, salt, and pepps. The toasties are really good sourdough spread with the same pesto from the chicken, covered with romano, and broiled for a couple of minutes until bubbly.
Next up for your viewing pleasure, coconut cupcakes…


So my certification test in Cali on Friday was one big adventure. I left early in the morn, flew to LAX. Had to catch a shuttle to Rancho Palos Verdes. The shuttle took 2.5 hours cause it went around and around the airport, and then I had to read the map to the mean driver who just kept telling me I should have taken a taxi. I wanted to tell him to JUSTBENICE! I kinda did…I said “You don’t have to get angry”. Then he chilled a little bit. Anyway, I got us there. I went in for my four hour test, I was starving but had a sicky tum (which is actually odd. I believe I am blaming the tum issue on “atkins bars” The have weird ingredients in them and I will no longer be eating them. Ever.). I believe I ended up eating celery, some cottage cheese, and a hunk of a bar. The test was fine. Challenging, yes, but I expected that.
The shuttle was supposed to pick me up at 6, and I had a fifteen minute window, so I HAD to be down there by 6:15. We ended our testing at five to six, and I was packing up my stuff when the owner of the Pilates studio told me the shuttle company had called and left a message five minutes before that they were downstairs waiting. So I booked it down there. No shuttle in sight. I asked some hooligans sitting outside the Bucks if they had seen one. “Red???” The kid asked. And then proceeded to tell me that it was there twenty minutes ago. TWENTY MINUTES! That’s a HALF HOUR EARLY! Boo.
So I went back upstairs and called the company. They confirmed that they driver left me behind, and offered the solution of “finding another mode of transportation”. Needless to say, I had no other mode of transportation. It was rushhour in LA on a Friday night, my flight home was at 8:30. I called a couple of taxi companies to see if any of them were close by RPV. One was. They said they’d pick me up in front of the bucks in 10-20 minutes. So I went down there to wait.
I will spare details, cause this is already getting pretty lengthy and I’m T.i.r.e.d. The end of the story is that the taxi never came, and a fabulous starbucks employee took me to the airport.
My faith in Humanity has been restored!
Okay so I ran a 15k on Saturday in honor of Meghann at http://www.graduatemeghann.wordpress.com and Caitlin at http://www.seebriderun.com. It was Meghann’s first, and that’s pretty awesome! Caitlin beat her time from last year by more than FOUR MINUTES! Nice work ladies! My stats were:
9.51 miles, 64 minutes, 54 seconds. Good run!
Yesterday I spun, went for a hike, worked, went to school, did pull ups and some shoulders.
Today I ran 8.37 “tempo”…61 minutes, lifted legs, and did a lot of reformer experimenting at work because I got a brand new reformer! WOOT! I also worked at work. Fancy that.
I’m beat, hope you are all doing well, I’m going to be catchin up on your blogs a bit tonight to unwind, and then more tomorrow during lectures!
Bon Maman and Me...actin weird

Bon Maman and Me...actin weird

What happened to my foot today

What happened to my foot today

P.S. I could feel a puddle of blood in my running shoe today…these two photos illustrate why I felt that. Though I’m not exactly sure why the blood was there…what a mystery, eh?!


So Sorry if you are a FOOTHATER. Seriously. Sorry. : 0

Protein Police…

Sabrina over at http://www.Rhodeygirltests.com asks:

I do some sort of physical activity about 5-6 days a week, usually for 30 to 45 minutes. 2 of those days are easy, 2 are hard/intense, and 2 are lifting + a little cardio.

When I lift I do circuits for 30-45 min that include a lot of plyometrics and muscle confusion so I am constantly moving and getting a great workout.

To give you an idea of my fitness level.. I can easily do 30 pushups, I can prob run a mile in 7:30 but I don’t think much faster (haven’t tried in years).

I am 5′ 6″ and weigh about 137 right now.

How much protein do i need in a day?

Well friends…I’m definitely a protein advocate.  If you are a regular casual exerciser, I suggest macronutrient ratios of 40/30/30.  40% being protein.  If you are an endurance athlete, you will want to take your carbs higher.  In Sabrina’s case though, she is not doing enough cardio to need to increase carbs drastically.

So if you were eating 2000 calories a day, you would want to consume about 200 grams of protein, 150 grams of carbohydrates, and 67 grams of fat.  Obviously you want to focus on whole, unprocessed foods.  This amount of protein tends to freak some of my clients out…so a more moderate example could be:

at 1600 calories, 214 g/carbs, 143 g/protein, 27 g/fat…ratios of 51/34/15, respectively.  This is more comfortable for some people to ease into because they like to see the lowfat number, and 143 is less scary than 200.

However, I absolutely believe that what you eat should make you feel great!  So if you experiment with different macronutrients (give new ratios a few days before you move on to other ratios), pay attention to how they affect your mood and energy levels, tweaking them from there.

Higher protein diets are great for a few reasons:

  • Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.  (WebMD.com)
  • Protein Needs: Endurance vs. Strength Training
    Your fitness goals will affect your protein needs. Even when not dieting, people who exercise have higher protein needs. According to Dr. Peter Lemon, an internationally renowned protein researcher, individuals who engage in regular endurance exercise should eat about 1.2-1.4 grams of protein per kilogram body weight per day (about .6 grams of protein/pound/day). Those who strength train need 1.7-1.8 grams of protein per kilogram body weight per day (about .8 grams/pound/day). If you are dieting, your needs are probably higher.  (http://www.fitnessrxmag.com/nutrition/articles_view.php?id=53)
  • Protein helps maintain muscle mass if you are restricting calories in an effort to lose weight (so you lose a greater ratio of fat, becoming leaner, as opposed to losing muscle AND fat, and becoming a smaller version of the same figure).
  • Protein takes the longest to digest of the three macronutrients…increased thermogenesis!

Have I confused you?   Does this help?

I ran 8.5 today and easy biking to loosen up ma’ sore legs.  2 tests.  1 study group.  Dad’s Bday.  Huge assignment.  Flying to LA in the morning for a 4 hour certification test.  BEST GET TO STUDYING!  Have a great weekend, I will check in sometime late tomorrow night or Saturday morning!

Workout and Lunch

70 mins spinning.

Followed up with a 6.13 mile run.


(I tried to import the run but it didn’t work, wah)

Nothing fancy with the run. It was my first run since having my gallbladder out, so I just wanted to get out there and get the miles in. Felt great, albeit a little harder than normal (duh).

And lunch.

My inspiration???

Some garden fresh tomatoes, and one little bitty garden squash. I was so hungry between spin and after my run that I ate almost all of this. I left one bite for a sweet treat later.

Tasty stuff. I munched on various things while waiting for some broccoli, spinach, and squash to soften up a bit in the nukermachine. Such as:

Plain Romaine.

Left over grilled Chickie breast. That’s an intense photo, sorry!

The Tomato!

This is what happens when you stick your arm into a tomato bush. Yellow nastiness, and it won’t.come.off.

Leftover cheesecake from last night. So tasty. Protein packed.

And finally the veggies…with sriracha and fat free ranch again.



Oh I just figured out that I can make photo captions! YES!

I am gonna shower and then maybe I will go lift. I feel like lifting. I feel strong.

She’s a Brick! House!

Only kidding.

Here’s what came in the mail today…very excited to try it. It smells FAB.

oh twisted photo, please rotate ninety degrees

oh twisted photo, please rotate ninety degrees

I love coffee almost as much as I love broccoli. Caffeine before noon only though.

Products I loooove, and last night’s Din.

Last night I told Erin over at http://www.caretoeat.net to seek out sriracha.  If you like spicy food, you too should find it.  Here is the bottle: look for the green cap!  (sorry the label is hard to see, as my sriracha is well loved, and half gone).

Next up we’ve got my favorite only Fat Free Ranch.  This stuff seriously tastes great.  It’s a little thick so I water it down.  I like my dressing to lightly coat each piece of lovely produce.


Next we have…homemade noaddedsugar BBQ sauce and Ketchup.  The noaddedsugar storebought condiments are so damn expensive, and the homemade ones taste superior.  The BBQ recipe is from Marlene Koch’s 365 sensational splenda recipes, the Ketchup is from http://genaw.com/lowcarb/evenbetter_heinz_ketchup.html except I used less clove and less allspice than she called for.  I made it once with full spices and ended up throwing it out.  Both of these get wizzed up in my trusty Magic Bullet.  Seriously guys, I use it every.day.  Hummus, whipped cottage cheese, icey drinks, pureed soups, pestos, the possibilities are ENDLESS!

again with

the side





Next is the cinnamon that I used in both the above “products”.  This cinnamon is soooo much better than “canela molida” that you get from grocers.  I get it at costco.  It’s called “Saigon Cinnamon”.  The flavor is Ri.Dic.U.Lous.  Honest!  I put it in/on everything.

Oh we’re nearing the end of my monsterproduct post.  These babies, it seems, the majority of you already know about.  I am posting them anyway.  They are the best “tortillas” flavaly and nutrionally as far as I’m concerned.  Also, in case you didn’t know, they make great chips.  They get crispy in the microwave.  I cut em up into whatever size/shape pieces I desire, and place them on a PamSprayed plate.  Then I spray them with pam, sprinkle salt, cinnamon, splenda, chilipowder, whatever.  Nuke em for three and a half (3.5, yes) minutes.  Crispy and delicious.  This chip method is the reason that I always buy the “light multigrain” ones.  They have neutral flavor to start out with.  A blank canvas for culinary concocting, if you will.

Last one.  Promise.  I got a little product happy this morning.

Here we have Tofu Shirataki Noodles.  If you get the HungryGirl emails, you’ve surely seen these.  You gotta make sure to rinse AND dry them really well.  I nuke them by themselves for about 4 minutes before I add veggies, shreeimps (Bubba, anyone?), spices, etc.  I also always use kitchen shears to cut the noodles.  They are about 14 feet long.  No, they are not like real pasta.  That is why I like them.  Real pasta (and potatoes and bread for that matter) leave me feeling heavy and bloated.  Don’t even bother with the Fettucine and Spaghetti shapes…the Angel Hair is the ONLY way to go!

Last night’s dinner, as promised.  It will never get old.  Big salad.  Side flatout quesadilla with salsa to dip (got this craving from Em at http://www.glidingcalm.wordpress.com).  The quesadilla looks MUCH better than it tasted.  Wasn’t really worth eating, but I was hungry, and I had a puppy to share a couple bites with.

I should have taken the salad picture before adding dressing.  Oh well.  It had: broccoli (of course, all my meals do!  I go through 5 pounds a week, no joke.  Love it), red onion, tomatoes from my garden, a storebought roma, romaine, redleaf, garden cucumber, boar’s head chicken breast sliced up, a couple nuked eggwhites, salt, peps, the ranch from above, and the homemade BBQ from above.  So delish.  OH!  Then halfway through I added Sriracha.  Brilliant.  Second half = ten times better!

I seriously don’t know how people blog like, eight (8, yes) times daily.  I feel like I need a nap after this post.  Though I do feel a sense of accomplishment.  Take that, BLOG!

Hea(venly)lthy Cheesecake and Homemade Graham Crackers

I. Love. Sweetened. CreamCheese.

I suppose the reason behind this is that I grew up with a Dutch baby sitter who would slather cream cheese on bread, and then top it with nestle quick or Muisjes .
I’m not much for sugar. It makes me shaky, headachey, leaves me feeling heavy and bloated, etc. So I decided to make a low-sugar, lower fat, highish protein cheesecake.
I made it without crust because then crust is optional! And…I didn’t have any graham crackers (I can’t seem to find any at the store that are not chock-full-o nasty ingredients, or taste simply awful). So I made some graham crackers for those who might want graham cracker adornment with their cheesecake.
The graham cracker recipe can be found here: http://bakingsheet.blogspot.com/2005/04/shf-7-graham-crackers.html
They are GREAT.  Super molassesy flavored.
The cheesecake I adapted from Marlene Koch’s 375 Sensational Splenda Recipes
Here is my version:
8 oz fat free cottage cheese, pureed until smooth
8 oz fat free cream cheese
8 oz neufchatel
1 c splenda granular
2 whole eggs
1 egg white
3 T vanilla protein powder (I used ON 100% gold standard whey)
2 T cornstarch
Splash Vanilla Extract (I like a LOT, suit your own taste)
zest from half a lime, and half a lemon
2 oz fat free sour cream
6 oz “carbmaster” yogurt in vanilla
Preheat oven to 350 degrees.
Mix together cheeses, splenda, egg, and vanilla with a kitchenaid or handheld mixer.
Add zest, protein powder, and cornstarch.
Beat well.
Gently fold in sour cream and yogurt.
Pour into an 8″ spring form pan, sprayed with pam, bottom lined with parchment.
Place pan into a 9″x13″ baking dish and fill the dish about halfway up with hot water (a bain marie** http://en.wikipedia.org/wiki/Bain_marie).
Bake for 50-55 minutes, until sides look firm and center is barely set.
Remove from bain marie** and cool.
Chill at least 6 hours before serving.
Serves 12.
**The purpose of a bain marie is to keep the cheesecake top from cracking.  As you can see, however, the bain marie did nothing for my cheesecake.
One more thing:
I LOOOOOVE Broccoli!

If you haven’t had it…

This yogurt is SERIOUSLY fantastic. 12 g protein, only 3 g sugar, 35% daily calcium. It does have sucralose though, if you have an aversion to artificial sweeteners.

Kroger CarbMaster Yogurt by thenextaisle..
It comes in vanilla (fab), strawberry (really good), raspberry (ok, not great), and peach (YUCK). I get it in Utah at Smith’s. If you have a Fred Meyer, they would carry it there. Go GIT IT!
(I got this photo off of google…credit goes to thenextaisle on flickr.  THANKS!)