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A Sign From the Gods

I lovelovelove reading the comments when I ask food questions. So many tasty answers to what foods make you go OMG.

I have some really pretty food pictures to share today (yay for more natural sunlight!), however, I am going to start off with the ugliest one on my card.

IMG_5545 In a mug, that would be:

  • 1/4 cup soy protein powder
  • 1 stevia packet
  • 1 benefibre packet
  • cinnamon
  • 3/4 tsp baking powder
  • 1/4 banana
  • 2 tbsp egg whites

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The mix was still thick after that so I added about 2-3 tbsp of almond milk. Popped in the microwave for three minutes and voila, a protein cake!

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Sliced in half and toasted a la Deb. Figured I might as well keep up with the theme and topped it with some of Deb’s OMG OMG OMG nut butter (spiced chocolate hazelnut).

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First attempt at doing this with soy powder, liked it much better without that weird whey texture. But it was too egg-y! Experimentations will resume this evening ;)

Oh yes, and my jazz concert was lovely last night. The university I work at has a 21-piece jazz ensemble and they just released a cd I played a small part in promoting. I love hearing large ensembles like that perform live – and I’m a sucker for jazz/blues/swing!

I also used my spare time when I got home to prep my apartment to show, again. Here’s hoping the next subletter doesn’t back out! Anyways, it didn’t leave me much time to prepare my gym stuff, so instead I worked out at home this morning.

It was nice having Jillian Michaels as a workout buddy today, she makes sure I don’t “phone it in” ;) I did Levels 1 & 2 of the 30 Day Shred. Fifty minutes of butt-kicking! Each level is made up of three circuits of 3 minutes strength + 2 minutes cardio + 1 minute abs. The squat thrusts in the second level get me every time.

I treated myself to one of my fave breakfasts after – the breakfast cookie! This one is strawberry banana.

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  • 1/2 cup rolled oats
  • 1 scoop vanilla whey protein powder
  • cinnamon
  • banana extract
  • 1 tbsp almond butter
  • chopped strawberries

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Frosted with marshmallow fluff of course!

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Oh breakfast cookie, how I missed you. It was so lovely to be reunited.

Work was kind of interesting this morning, I got to go to an event celebrating all the different faith communities in my city. I got to hear speeches from representatives of each faith explaining what they’re all about. So many different kinds of faith here I never even knew about! I would love to go visit all their places of worship until I find one that fits. It would be nice to be a member of a church some day…

Dinner this evening was a remake of yesterday’s salad, except this time I threw it all in a pan first.

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  • spinach
  • red onions
  • mushrooms
  • bell pepper
  • garlic
  • black olives
  • rotisserie chicken
  • feta cheese
  • hummus

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I debated putting hummus in this, as I didn’t know how it would hold up in a stir-fry…

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Silly me, hummus is good in everything! Two very big thumbs up :D

And check out what arrived in the mail today!

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As a member of Can-Fit-Pro (Canadian Fitness Professionals), I get their magazine. This month’s is all about personal training in relation to running.

I note this because I’ve been thinking a lot lately about what aspect of fitness training I want to specialize in. I think it’s a field where it’ important to find a focus and hone your skill in that one area. Well, I’m pretty sure I want to focus on weight training for endurance athletes. The idea of strength training to aid in long-distance running, cycling, swimming, etc, really interests me. I love how weight lifting can help improve endurance, and correct imbalances and injuries caused by it.

Anyways, I got all excited when I saw this, and it’s almost like it was a sign from the gods. Now if only I could go find a church to thank them/him/her/it! :P

 

Heyhey! It’s almost Friday! I’m going home after work tomorrow to hang with the fam. The highlight will be bringing my mom’s poodle back with me! I’m looking after the furball while she’s in Florida for a couple weeks. I’m pumped to have the little rascal come stay at my place. I could use a furry friend!

 

Question of the Day: Do you belong to a “faith community”? I was raised Anglican, and in some ways still feel very connected to the Anglican church. There’s an old-school ritual about it that I love – not to mention, the hyms are rockin ;)  (sarcasm!!)

Click click!

Alyson wrote a great post on sports and genetics

Caitlin/Operation Beautiful is on Oprah’s new web channel!!!

Be your own nutrition expert

The history of the waffle!!

Waffle Wednesday – An Ode to Waffles

Happy Waffle Wednesday!! As I was sitting at my desk today, trying not to doze off as I do everyday at 3pm, a thought struck me. Waffles are the best thing about Wednesday! No longer a “hump day,” but one I look forward to every week. On top of that, I’ve eaten and taken pictures of a lot waffles. So I present you with a special Waffle Wednesday post – An Ode to Waffles.

My obsession with waffles began on February 17, 2009. My roommate and I were were having one of our frequent discussions about food. She let it slip that she actually had a small waffle maker in the apartment. The next morning, I dug it out, made a ginormous batch, and fell in love.

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I used my usual protein pancake recipe for the waffles, and always have since:

  • 1/2 cup rolled oats
  • 1/2 cup cottage cheese
  • 1/2 cup egg whites
  • 1/4 tsp baking powder
  • 1 tsp vanilla extract
  • cinnamon
  • sweetener of choice (optional)
  • tbsp ground flax (optional)

Making six small waffles in my roommie’s press was time consuming though. So I started to venture out and buy frozen waffles. Namely – Nature’s Path maple cinnamon waffles.

I found that while freezer waffles are flimsy on their own, they could be quite filling when paired with fat and protein. So nut butter, syrup and egg whites often accompanied them.

Of course, they made for a pretty good snack too ;)

With the summer months, came an abundance of fresh berries. For a time my favourite toppings were almond butter + yogurt + strawberries.

Okay, so I went a little nuts with the berries…

Sometimes the combo changed a little. Mixing the berries with the yogurt…

Drizzling the nut butter on top with syrup…

Or even putting the egg whites on top with syrup.

I did sometimes expand outside the realm of berries to other summer produce. Peach season made for some tasty breakfasts!

The end of summer came with a new apartment – and new kitchen appliances. The roommie’s dinky waffle maker was replaced by a beastly belgian waffle iron.

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This bad boy brought my waffles to a whole new level. Of course, my first venture with it included my coveted berries.

And yogurt (in the shape of Mickey Mouse).

Sometime the blueberries went in the waffles.

And sometimes I had them plain, dipped in a nut butter syrup.

But sometimes a girl still lusts after a good freezer waffle. As the price of berries went up, and the taste quality went down, I had to find new ways to fancy up my waffles. There was an obsession with all things PB&J for a while…

The discovery that blending cashew butter + ricotta + maple syrup + cinnamon made a delicious topping that got in both my fat and protein.

Same goes with almond butter + blended cottage cheese.

Sometimes I ventured away from the sweet combinations and tried things like turkey, eggs and cheese.

But my best creation yet has been french toast waffles.

Made by dredging thawed freezer waffles in egg whites.

And lets not forget, plenty of flat waffles were had ;)

So what was today’s waffle? Protein belgian waffle with almond butter and jam!

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I didn’t need a big breakfast today, and it had to be quick. So I cut the usual protein waffle recipe down to 1/3 cup for everything. I had to eat it on the run but it was SO good!!!

 

I also had another awesome living room workout this morning thanks to my bike trainer and Levels 1 & 3 of Jillian Michael’s 30 Day Shred. I’d love to stick around and chat – but I’ve got a bowling date with the gals from work!! Hope you had a great Waffle Wednesday too!

 

Question of the Day: What’s your favourite way to eat waffles?

The Living Room Workout

So apparently I have an accent :P Haha. Thank you so much for all the comments on my blogaversary and video post! Don’t forget to head over there if you want to win some free Vega bars and read all about the exciting trip Holly and I are taking, which you’re invited to!!!

After three full days off from working out, I got back to it today. Would you believe I still had lingering glute and leg soreness from my lower-body workout on Friday? Crazy. I decided to maximize on my sleep and keep the workout to my living room this morning.

I started with 20 minutes of intervals on the bike trainer, alternating between sitting sprints and standing sprints. Then I popped in Jillian Michael’s 30 Day Shred for the 20-minute Level 2 workout. Then I hopped back on the bike for 10 more minutes of sprint intervals.

This was my first time trying Level 2 on the DVD, and it was much harder! I was only using 5 lb weights and I was going to failure on everything but the bicep moves. And the lunges killed me. But they always do.

Brie asked me to explain my bike trainer setup. A wonderful question, as it’s a pretty sweet setup ;)

First, meet Scottie. My beloved road bike. Hi Scottie!

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You’ll notice his front wheel is being held in place…

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It’s just a little plastic thingy to keep it stationary, nothing fancy.

The back wheel is where the work is done.

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The wheel fits onto a stand, which is screwed in where you would normally remove the back wheel.

The stand makes sure the bike is sturdy, and holds it up off the ground the wheel can spin freely. But a free-spinning wheel does not make for a very challenging bike ride. You need resistance!

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At the bottom of the stand, is a small roller. Here, you can see there’s a teeny space between the tire and roller. But when I go to use it, I turn that little knob on the left and it pushes the roller up to press against the wheel. This creates some resistance while allowing the wheel to still spin.

There’s also a little tube that runs from the roller to a knob that attaches to the handlebars. Clicking the knob forward adjusts the roller, and creates greater resistance.

IMG_2739I can also use my gears to change the resistance too. Today I switched between the lowest and highest gear on my largest chain ring for the sprints, and it was perfect!

As I mentioned in an earlier post, you get really sweaty on a trainer! My basement apartment does not have the fancy air system of a gym. Thus, a fan and towel are required. You can also buy specialized mats to place them on as well.

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Finally, I wear all my usual bike gear on it minus the helmet and glasses ;) My butt doesn’t get quite the beating without the bumps, but my cycling shorts are still required for the seat. I still have my clipless pedals in, so my shoes are attached to them. I think it may actually help my awful dismounting technique come spring!

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The best thing about it is that I get to watch whatever I want on TV. Today was my usual morning news program – CBC New Brunswick First :)

Oh, and there are tons of different kinds of bike trainers. Mine is pretty basic, but you can get ones that measure your distance and even watt output. There are also bike rollers.


But they look like a death trap :P

 

After my tough and sweaty living room workout, I made a wonderful breakfast!

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Smoked salmon, fried egg, laughing cow cheese on an english muffin with black grapes on the side (my favourite colour grape).

Another good day at work today! I spent it mostly in meetings and didn’t get any real work done. But I did get a much better sense of what I’ll be doing over the next couple months. I think I’m really going to enjoy working on some of the projects! I’m especially excited to be involved in some video projects. It will be a lot more fun getting interviews and footage without the stress of being a reporter :)

Dinner was one of my fave ways to shake up leftovers – on a salad!

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Two of my mini turkey meatloaves heated and crumbled on a big ole’ bowl containing:

  • romaine
  • spinach
  • red onion
  • green pepper
  • mushrooms
  • tomato
  • olives
  • pickles
  • toasted walnuts
  • sundried tomato dressing whisked with mustard

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Yup. It was gooooood. I find it strangely comforting to dive into a giant salad bowl.

I don’t usually have bars for my evening snacks because I’m at home at can make something better. But I was really craving a dessert-like treat tonight, particularly this Larabar!

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The Peanut Butter & Jelly Larabar Chandra sent me as part of my Blogger Secret Santa gift. I cut it up into little pieces like a crazy person.

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Bite sized!! This was my second time trying this flavour and I still really enjoy it. Definitely one of my favourite Larabar flavours now :)

 

Going to try something a little different tomorrow and go straight from the gym to the office in the morning. Usually I come back home to shower and eat. But showering at the gym and eating breakfast at work will allow me more time to sleep! Always a good thing ;) I’m just not sure what I’m going to do with my wet towel and stinky clothes :\

 

Question of the Day: Do you work out at home? What do you do? This is the first time I’ve had a piece of cardio equipment to use, and it’s pretty suh-weet. I went through a period when I scoffed at exercise DVDs, but I’m starting to embrace them again. Some day I’d like to get dumbbells!

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