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Fatty February

As I mentioned yesterday, it is one of my goals for this month to get more fat in my diet. You would think that the amount of nut butter I eat would be enough. But it’s not. In fact, some days, I get around only 20g, which in my opinion is too low.

Part of this is because I buy a lot of low-calorie foods, which in turn are low-fat. Dairy and lean meats are good examples of this. Another reason is that I just gravitate towards foods that aren’t fatty. Lunch everyday for me is typically a tuna or turkey pita with a side of raw veggies or fruit. It’s what I usually crave, and the thought of a high-fat meals don’t really appeal to me.

Most importantly though, the number one reason why I don’t eat a lot of fat is because I have a digestive intolerance to it. Foods like avocadoes, olive oil and butter make my stomach literally churn. Guacamole will have me keeled over for hours in pain. The idea of an oil fondue is like pure torture to me.

As a result of this, my skin, fingernails and hair are in awful shape. My nails are brittle, grow slowly, and often chip and peel apart. My skin is actually cause for concern. It is not only dry and flaky, but my shins and forearms now have rashes and scabs from scratching it unconsciously. It’s gotten to the point where I’m embarrassed to wear shorts to the gym, and will probably have to see a dermatologist.

As we all know by now, fat is actually good for you. Studies are now showing that even the uproar over saturated fat may have been a bit premature. Trans fat is really the only thing I do not eat. Ever. There’s also monounsaturated and polyunsaturated, and the coveted omega 3’s, with the frowned upon omega 6’s. At this point, I don’t really care what monopolyomega fat it is, I just need any fat I can get!

When I started increasing my protein intake waybackwhen, I did it by making sure I got a protein in every single meal and snack. If I missed one, then I would make sure I made up for it the next time I ate. This frame of thinking got me from eating 70g of protein a day to 130g of protein a day, and now I don’t even have to think about it, it’s second nature. It’s this line of thinking that I’m going to apply to fats as well. With each meal and snack I’m going to ask myself “where is the fat in this meal?”

So, what will I be using as fats?

Salmon.

Oh, sorry, this is a food blog, right.

Better? :P I love salmon, why I don’t eat more of it, I don’t know.

In the same vein, I’ll also be eating more sardines.


Bonus: the bones have lots of calcium!

Butter.


I’ll admit, I grease my pans with Pam. While butter does give me tummy pains, a light coating when I cook up protein pancakes should be fine. And um, make them more delicious!

Cooking Oils.

 
This is the one that scares me the most as my tummy pains are often directly linked to olive oil. But like butter, I’m going to experiment with using just small amounts of olive oil, as well as sesame oil, canola oil, safflower oil, walnut oil, coconut oil, etc. Well, okay, maybe just one or two of those. Cooking oils are expensive!!

Flax seeds.

I can pretty much throw a tablespoon of flax in anything and not even know it’s there! Helloooo omega 3.

Nuts.

 
I’m a volume eater, so a small handful of nuts never sounds as good as a big bag of fresh veggies to me. But, while dense, nuts are also incredibly filling and an easy grab-and-go snack for work. I’d also like to include more nuts in my dishes, like adding some roasted pecans to my veggies, or topping salads with sliced almonds.

Nut butter.

This is the most obvious, and my current main source of fat. It’s that big dollop of nut butter on my oatmeal that keeps me going all morning!

Whole eggs.

Yolks are your friend :) Also, Vitamin D is very important this time of year!

Tofu.

Did you know tofu is high in fat? It’s a new discovery for me – and a good one! Bonus: this is high in calcium too ;)

Cheese.

   

Not that low-fat crap. But the real, full-flavoured good stuff. I’m licking my lips at the thought of the above brie.

Olives.

Another ingredient that I can add to things to enhance flavour. I’m already sticking them in all my salads!

Avocado.

Maybe. This is another food that is directly linked to digestive issues for me. But I can eat the small amounts in sushi, so maybe a slice here and there won’t hurt.

 

So how did I do with my fat intake today??

Well first I had to work up the appetite! :P

Hit up the gym for a treadmill and weight lifting sesh.

Treadmill

Minutes Speed – MPH Incline
0-5 3.5 0.0
5-6 5.5 0.0
6-7 6.0 0.0
7-8 6.5 0.0
8-9 7.0 0.0
9-10 5.5 0.5
10-11 6.0 0.5
11-12 6.5 0.5
12-13 7.0 0.5
13-14 5.5 1.0
14-15 6.0 1.0
15-16 6.5 1.0
16-17 7.0 1.0
17-18 5.5 1.5
18-19 6.0 1.5
19-20 6.5 1.5
20-21 7.0 1.5
21-22 5.5 2.0
22-23 6.0 2.0
23-24 6.5 2.0
24-25 7.0 2.0

 

Exercise Weight Reps Sets
Romanian deadlift to row 50 lbs 8-12 3

 

Exercise Weight Reps Sets
Reverse lunge with forward reach 15 lbs ea 8-12 2
Dumbbell shoulder press  15 lbs ea 8-12 2

 

Exercise Weight Reps Sets
Incline pushup bw 8-12 3
Wide-grip lat pulldown  55 lbs 8-12 3

 

Exercise Weight Reps Sets
Bulgarian split squat 15 lbs 8-12 2
YTWL  7.5 lbs ea 5 ea letter 2

 

Exercise Weight Reps Sets
Barbell 21’s 20 lbs 21 3
Cable Pushdown 30 lbs 8-12 3

 

Another awesome weight workout! I kinda made this one up as I went along too. I gotta thank Janetha for the Barbell 21’s. It reminded me a lot of what we do in Body Pump. Curls kill my forearms and wrist though.

Then it was off to work where I enjoyed a fatty breakfast ;)

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A big piece of April’s low carb sweet bread with some peanut butter and Crofter’s superfruit spread sandwiched in between. Mega tasty!  

My fatty lunch featured a smoked salmon sandwich.

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With laughing cow, mustard, capers, sprouts and romaine. Baby carrots and sugar snap peas for extra munchables on the side.

Dinner came in two courses, because I was starving! While I waited for the main course to bake, I threw together a garden salad with balsamic vinaigrette.

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Those are pickles on top btw ;) Normally I come home starving and that’s when a lot of the major munching damage is done. But having a small salad while dinner cooks curbs that immediate hunger and gets some veggies in me :)

Oooh, and the main course was worth waiting for!

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Mollie Katzen’s Spinach Ricotta Pie from the Moosewood Cookbook. Except I skipped the crust and de-vegetarianized it by adding ham.

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Yum! This will make for some excellent leftovers.

After dinner I did something I haven’t in a while – I went to yoga! Specifically, Body Flow at my gym. The times they offer it aren’t always the best for my sometimes wacky work schedule. But it was well worth the trip tonight. This release has some good tunes, and the twisting song is full of my favourite mix of warriors :)

After yoga, I decided to continue the relaxation with Deb’s hot chocolate smoothie.

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This time I added 1/4 tsp each guar and xanthan gum as well a 1 1/2 cups hot water, 1 scoop chocolate protein powder, 1 tbsp unsweetened cocoa powder, 1 tbsp splenda. The extra gums made it so much thicker! Check out this consistency!

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It was amazing.

Total fat for the day: 67g! Heck yes!

 

Now that we have the appetizing food out of the way, I’m going to share some “before” pics of my awful, awful skin. If anyone out there can diagnose it for me, please feel free! I’m prone to stress-induced eczema, so I’m hoping this is related to it and can easily be fixed. Here’s the worst part, my legs:

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My forearms:

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And my hands:

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You can see my lifting calluses under my fingers! I forgot to take a picture of my nails, but they’re really embarrassing too. Being a guitar and piano player, I’ve always kept them short and ignored.

Hopefully increasing my fat intake will help some of my skin issues among many other things. Fat is also quite satiating for me, so I’m interested to see how it affects my hunger levels!

 

Question of the Day: Will you be participating in Fatty February with Emily and I? What are some of your favourite ways to incorporate fat into your diet?

This n’ That

Hey! Before I get into things, don’t forget to check out my first video post if you haven’t watched it yet! ;) The funny part is, after going through all that breakfast cookie business on film, I didn’t even take a picture of it this morning! I do however have some fun new products I’ve been eating that I wanted to share :)

First up, soy nut butter.

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I looooove plain roasted soy nuts, so why not soy nut butter? I had it on a wasa cracker today with some cinnamon and raisins.

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I’m not a huge fan of the nut butter plain, but it’s really good on things! Overall though, I think I still like my soy nuts plain and roasted, and not from a creamy jar ;)

Product numero deux…

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Aaahhhh!!! A new kind of VitaMuffins!!! Blueberry bran to be exact. Ooohh, Vita, why must you continue to deliciously steal my money?

I enjoyed it my favourite way to eat blueberry muffins – toasted with some earth balance spread – paired with new product find number three!

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Old cheddar cheese strings! I lovelovelove old cheese (or, I think you American’s call it “sharp cheddar,” which I guess sounds more pleasant). But I stopped eating it because of the calories, blah blah blah. Well now it’s back in my life in a convenient single serving package :)

All together now…

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This actually served as the perfect post-workout snack. I hit up the gym for a little pre-10k race sesh:

  • 20 minutes intervals on the elliptical
  • 10 minutes on the rowing machine
  • 10 minutes on the stepmill
  • alternating sets of the horizontal woodchop and weighted back extension
  • 10 minutes of various plank poses

It looks like a lot, but I took it fairly easy. I just wanted to get the blood flowing. It was also my first time on the stepmill!

I keep it no secret that I looooaaathe the stairmaster. I would run a marathon on a treadmill before putting any time in on the stairmaster. So I had pretty low expectations for this. I figured I’d just jump on for 10 minutes for the hell of it. Thing is, I really liked it! It took a lot of concentration not to fall off, but I thought the movement was really fun. Yay for new machine finds! :)

After the gym (and my snack) I got to work on making a feast for Chris and I. I should preface this by saying that my city is obsessed with samosas. Seriously, every corner store and restaurant sells samosas. People will stand in line outside for an hour, in the dead of winter, just to get their hands on the farmer’s market samosas. I swear, some people probably start foaming at the mouth at the thought of them!

Anyways, so when I saw a samosa recipe in the Moosewood cookbook, I knew I had to make it. Regardless of it being a little more complicated than recipes I generally cook, I just had to try my hand at this “local” favourite!

I made some coleslaw from the cookbook as well, and Chris brought the beer ;)

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We also had some plum sauce and ranch dressing for dipping.

My plate:

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The coleslaw was a mix of cabbage, carrots, apples, yogurt, lemon juice and a small amount of mayo.

The samosa recipe was vegetarian, but both Chris and I prefer chicken ones. So I added some pulled chicken breast to the potato, pea, onion and cayenne filling.

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To my amazement, they tasted really good! I was kinda scared of the crust, as I don’t do “doughs” very well. I bought white flour specifically for this recipe because I didn’t know what difference using whole wheat would make. Next time I’ll give the wheat flour as try, because I’m definitely making these again!!

Happy bellies :)

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Chris has decided to go biking tomorrow afternoon instead of doing the race with me (pffft). But he said he’ll come out for a 5k practice run with me when he’s home next weekend :)

As for me, I’m starting to get excited for the 10k! Technically, the sprint triathlon I did in July is the “longest” race I’ve ever done. But tomorrow’s 10k will be my longest running distance in a race. I know I can hammer the distance out no prob, it’s just going to be weird running in a race for such a long period! Start time isn’t till 11am, so at least no huge stress to get up early, and the weather is supposed to be peachy :)

Aaand finally – go check out my guest post over at Meals and Moves!! It’s all about how I got started with weight lifting :)

See ya tomorrow for the race recap!

You are what you eat

Hi!! I just realized that looking back at my pictures, I may have actually taken a picture of almost everything I ate today! Including a shot of this guy who greeted me from my window first thing this morning.

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I shall call him Dale ;)

I celebrated Waffle Wednesday appropriately…with waffles! Duh!

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Two Nature’s Path maple cinnamon waffles, almond butter, yogurt strawberries.

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Been a while since I had this combo, don’t think I’ll ever get sick of it!

After breakfast, I had a coffee meeting with the executive producer of the local news show I used to host. They want be to be a fill-in anchor for their new, live, in-studio format! So I’ll be taking over whenever the regular host is sick, or on vacation. I said yes, because it’s one of those opportunities I know better than to turn down. I have no qualms about being on TV, I’m used to it by now, but live is a whole new ball game!

Oh yes, and I had a double tall, 2 pump sugar-free vanilla, nonfat, dry cappuccino.

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With a whole bunch of cinnamon stirred into the foam. So good! I hardly ever have specialty coffees now since I stopped drinking coffee in the afternoon. Add espresso machine to the list of kitchen items to get ;)

Once I got home, I popped a date + cashew butter and dragged myself out headed out for a 10k run. Damn! It was cold! 8 Celsius, so 46 Fahrenheit. The temperature was bearable once I got into it, but my nose was running like mad! Luckily, I’d remembered a piece of paper towel. But my nose was basically like a faucet the whole time.

I can’t complain that much though, because it was still a stellar run!

Duration: 57:02
Distance: 10 km
Avg Pace: 9:11 min/mi

According to my own made-up schedule, today was supposed to be an 80 minute run, but that would have increased my weekly mileage too much with the 10k race this Sunday. So instead I did a practice 10k with no walk breaks! Usually I just run at a pace that feels good and challenging for 9 minutes, then walk for a minute. But today I ran straight out, consciously doing the first four miles around 9:45, then the last couple miles at 9:00 and under. I was pushing 7:30 in my last half mile and my lungs were good to go ;) Slow and steady wins the race, right?

Once I got home, I popped my Moosewood Cookbook creation in the oven while I stretched and showered. The first dish is called solyanka.

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It’s a Balkan casserole made up of potatoes, cottage cheese, yogurt, cabbage, carrots, dill and a few other spices. I’d never seen anything like it before, and love all the ingredients, so I knew I had to make it!

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I cut the recipe in half, to make three servings instead of six.

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It smelled soooo good while baking in the oven and did not disappoint! I think the yogurt is what really made the dish for me. I often eat potatoes with cottage cheese, but have never tried yogurt with them.

I paired it with the Odessa beets recommended in the recipe.

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This is grated beets mixed with prunes, garlic and lemon juice. I was nervous about this combo, but again, I enjoy all the ingredients separately, so why not together? This totally blew me away. So, so good. I had no idea beets and prunes would be such a wonderful marriage of flavours!!

I was supposed to go to work right after this, but the other reporter ended up covering one of my assignments. So I had some spare time to get stuff done around the apartment. I snacked on a frozen deep chocolate vitamuffin with peanut butter.

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Still lovin’ the frozen vitas. Still putting a huge strain on my wallet :P

Supper wasn’t nearly as fancy as lunch.

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A sandwich made up of Yves veggie salami slices and marble cheese with an orange and boiled egg. Eaten at my desk. Then it was off for more work, and I snacked on a Kashi peanut peanut butter bar when I got back.

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The chewy bars are the only kind of Kashi bars available in Canada. They’re alright.

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A little bland, and not very filling. But pretty good compared to other granola bars out there. Plus, this box was on sale for $2 :)

I had one more small snack when I finally got home.

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Laughing cow cheese and blueberry jam on a wasa cracker.

I LOVE this jam!!!

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I admit, I really only bought it because of this on the lid…

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Well this Susie also says Crofters tastes great :D

And that’s almost everything I ate today! I haven’t done a full recap like that in a while. My eats got pretty repetitive, so I’ve been trying to switch things up. It’s been a lot of fun! I’ve got even more kitchen experiments planned over the next few days that I’m excited for.

Question of the day: What are some foods you eat frequently and never get sick of? For me it’s pitas, carrot sticks, oatmeal, veggie burgers, wasa crackers, to name a few!

I’ve got another busy day on tap tomorrow. Starting with a BodyPump class which I’m totally “pumped” for (I couldn’t help myself). I’ve never been to a class like it before, and I expect to get sore! :P

See ya tomorrow!

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