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You like free junk?

Heeeyyyyy. We’re halfway through the week!! [insert giant smiley face here]

First things first. Thank you all for chiming in on my wondering rambles about the grey stuff around egg yolks.

Most of you said it’s caused by a) overcooking, and b) letting them cool too slowly. Culinary student Kristin laid it all out:

Susan,

The reason for the “ring” around your egg yolk is sulfur, a compound that is created when eggs are overcooked. (It also causes that yucky boiled egg smell- it can be avoided!) Either you are overcooking them too long in the water (it needs to be timed!) or you do not cool them immediately in COLD water to stop the cooking, put them in the fridge and they continue cooking in the shell. They do NOT cool that fast in the fridge, it’s the opposite!! I wrote a post on it here:http://kristinsnibbles.wordpress.com/2010/03/21/the-perfect-food

xo
K

Guilty and guilty! I am 100% aware that I overcook my eggs. I usually just bring the pot to a boil, turn it off, then walk away and forget about it. Eventually, I remember I have eggs on the stove and put them in the fridge. I can’t say I will time my eggs for exactly 10 minutes from now on, but I’ll at least refrain from walking away :P

In other news, I actually grabbed a shot of my pre-workout snack this morning.

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I usually eat around 100-200 calories of carbs, sugar and nut butter before hitting the gym every morning. It can’t not eat the second I roll out of bed, but I only have 30 minutes to digest between eating this and hitting “start” button on the cardio machine.

Future roommie Megan (hi Megan!!) asked me if I eat a lot of protein on rest days as well. If anything I eat more because this carby pre-workout snack is taken out of the equation. Our diets are always a work in progress, no?

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P.S. I roll it up. Scientific data shows that food tastes better when rolled.

I hit up the heavy weights again this week after a lighter upper-body day last week. No two workouts are ever the same around these parts! Too much fun fitness stuff to experiment with.

Warmed-up for 25 minutes on the treadmill first. 

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

This treadmill routine is getting too easy for me!! I used to finish this breathless, and I hopped off feeling fine today. Will do harder next time.

 

Exercise Weight Reps Sets Target
Straight sets:        
Assisted pull-up  70 lbs 4-6 4 Back
Barbell bench press 50 lbs 4-6 4 Chest
Romanian deadlift to row  50 lb barbell 4-6 4 Back
Push-up  bodyweight 3 4 Chest
Dumbbell shoulder press  17.5 lb dumbbells 4-6 4 Shoulders
Alternating sets:        
YTWL  7.5 lb dumbbells 5 each letter 3 Shoulders
Tricep pulldown  30 lbs 8 3 Triceps
Cable bicep curl 20 lbs 8 3 Biceps

Finished off with a sweaty 10 minutes on the stepmill.

I’m really starting to wish I had a spotter for these high-weight days. I originally picked up 20 lb dumbbells for my shoulder presses and almost lost it. It was frightening! My arm wobbled backwards and I barely regained control. I could have really injured myself :(

I arrived at the office shortly after for a wonderful breakfast I had packed away.

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SO filling! Two mini bagels with egg whites, mustard and ham. Meat in the morning fills me up like none other.

Morning snack came late.

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New batch of apple cinnamon protein bars. I still think these are my fave flavour for the homemade bars. Cinnamon and oatmeal is just such a killer combo…

Lunch!

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The return of the pita! It’s been a while! This was was ohsogood with baba ganouj and turkey as the base. Then stuffed silly with all the veggies I had in my fridge.

For my afternoon snack I mixed vanilla cottage cheese with plain yogurt and strawberries.

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My last container of strawberries were quite sweet and flavourful, these are borderline bitter with no flavour. Boo.

I also snacked on some nuts and dried cranberries at 4pm because I am always SO hungry by the time 4pm rolls around. I am ready to gnaw my arm off by the time I bust through the door after work. More tweaking may be needed to fix this issue. A diet is always in a state of progress, never is it perfect!

I am glad I had the extra snack because dinner was worth waiting for!!

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Janetha’s Turkey Goulash

recipe adapted from the eating for life cookbook.

serves 6

ingredients:

  • 20 ounces lean ground turkey breast I used a lb. Is that 20 oz?
  • 1 (14.5 oz) can roasted garlic & onion diced tomatoes
  • 2-3 cloves minced garlic. I used an extra for good luck.
  • 1 yellow squash Used spaghetti squash as extra filler
  • 1 red bell pepper
  • 1 zucchini Again, I added another for good luck
  • 1 red onion Used half a gigantic one
  • 1 (10 oz) can tomato sauce Used garlic & herb flavour
  • 2 TB fresh basil 2 tsp dried basil. Boo.
  • egg white noodles
  • added mushrooms, lots of them

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I usually don’t like noodles because I find they’re too squishy, heavy and tasteless. But I love these Catelli Healthy Harvest whole wheat yolk free noodles!

I had only half a serving tonight, which was one heaping cup of cooked pasta, and still got 4g of fibre for 155 calories.

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Thumbs up JB!!! My tummy is thanking you right now :)

 

In case you missed it, I’m giving away free shizz because the people who read this blog rock my socks, and everyone needs a little blueberry syrup in their life. 

As a small disclaimer, don’t expect to see a lot of giveaways on this blog. I’ve sort of made an unofficial decision to turn down company offers unless they really line up with my area of interest, or I think they could be of real benefit. I really don’t want to give junk away just because I can. And I don’t want to feature junk on here just because I get it for free. I’m aware that I may not get as many readers because of this, but I hope that I can instead draw people in through quality content :) Blame my old journalism professors, they instilled some sort of lame set of beliefs in me :P

 

Question of the Day: Giveaways, yay or nay? Some turn me off by how obvious of a plug they are, but some are a fun way to share interesting products with people :)

Tour de Fredericton

Hellooo!! How was everyone’s weekend? I got a solid 7.5 hours of sleep last night, which was desperately needed. I was feeling pretty chipper as I munched on my chocolate macaroon breakfast cookie at work.

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I tried to eat a little more calories at work today to fuel for the looong bike ride I planned for this afternoon. More munching ensued with some trail mix and apple sauce.

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Then it was on to my biggest egg white pillows yet.

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Six egg whites! It was the rest of the container. Keeping one egg white in it would have been silly…

100_6146 Crunch!

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After work, I came home and watched an exciting last 8k of the Tour de France. Dear Senor Contador, it is hard to support you when you make a “gun” upon your finish…

Alberto Contador celebrates winning stage 15 of the Tour

Then it was straight to bed for a glorious one hour nap. It was one of those naps that felt like I blinked, and woke up feeling rejuvenated.

I continued my day of fuelling by trying out a new product I was sent a while back.

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Training Day specializes in sport drinks. This Game Time drink is meant for immediately before activity. They also have a Pre-Season drink meant for helping build strength and muscle, and Post Game meant for recovery after activity.

According to their website…

GAME TIME is the first sports nutrition supplement designed to support athletes on game days and fuel workouts between competitions. GAME TIME is formulated to increase energy, explosiveness, endurance, intensity, and lean muscle tissue.
Drinking GAME TIME will power you through the 4th quarter, the 9th inning, the final leg of the race, and the last set in the weight room.
Ideal for: athletes, weightlifters, cardio exercisers.
What to expect:
[ + ] Noticeably increased energy within minutes
[ + ] Increased intensity and motivation
[ + ] Endurance that lasts through competition and training
[ + ] Increased strength and explosiveness
[ + ] Increased blood flow which carries more oxygen and key nutrients to muscles
[ + ] Muscle fatigue resistance
[ + ] Lean muscle tissue growth and support

Mix one packet of GAME TIME with 8 oz. of water and drink 15-30 minutes before a competition or workout. Additional GAME TIME packets may be taken as needed during a competition or workout for added energy and endurance.

I mixed my berry flavour with 8oz of water, and realized it was waaay too strong for me. So I diluted it with about 6 more ounces of water.

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Taste-wise, it was okay. I think it’s supposed to taste like Kool-Aid, but it tastes just a bit off. Still drink-able though and quite refreshing. 

I had it to chase down my no-fail pre-workout snack.

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Banana and peanut butter. Helloooo beautiful ;)

I was totally excited for my bike ride. I love it when I get pumped for workouts!

Today’s ride had no big goals besides putting in some “saddle time,” as Chris puts it. I picked a pretty easy route, just a few minor climbs, and didn’t push my speed the whole time. It was pretty windy in some parts though, which definitely slowed me down.

Duration: 2 hours and 11 minutes
Distance: 53 km (33 miles)
Avg Speed: 24 km/hr (15 mph)
Max Speed: 44 km/hr (27 mph)  
Avg HR: 147
Max HR: 164
Calories: 1084 (!!)

I got off the bike around the 55 minute mark and ate four dates with peanut butter. They were definitely needed, but not quite at that point. I think I would have been better off eating them around the 90 minute mark to get me through that last slog of the ride.

This is also my longest distance to date! Yay! They’re only going to keep going up too ;) I noticed it was a lot easier after my hill workout earlier in the week. Just goes to show how beneficial hill training can be. Definitely something I will continue to do!

Luckily, Chris wasn’t with me. He would have been embarrassed by my newbie chain marks :P

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I at least did not fall off my bike getting unclipped today. I fell off the last time, something I “conveniently” forgot to tell you guys :P It’s borderline ridiculous, but not surprising. I really am uncoordinated. Oh! Speaking of which, I tried to practice standing on my bike while coasting, and got a little better at balancing myself. I’ll be standing and pedalling soon I hope!

Refuelled immediately with a smoothie.

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  • 1 serving Vega smoothie infusion
  • 1 box coconut water
  • 1/2 a banana
  • frozen papaya chunks
  • 2 scoops plain yogurt

This was my best combo yet using the Vega stuff! I loved the taste of coconut water in it, not to mention all the additional electrolytes. I’m running low on my frozen papaya and think I may get some more. While it may taste gross fresh, it’s pretty good frozen in smoothies.

I drank this while doing lotsa stretching and foam rolling. Me knees are stiff like they were after the triathlon. Hopefully this isn’t a new “thing.” I iced them and took an advil, and they’re getting a little better. The stiffness didn’t last long after the tri either.

I tried out some of my roommie’s old meatballs for dinner. Sounds appetizing, no?

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They were President’s Choice veggie meatballs and pretty good! I haven’t tried them yet because they are quite calories dense, even for me. I’ve noticed this is a trend with a lot of their frozen meatless products. I added them to some spelt penne noodles and Classico roasted garlic and onion sauce. I added a dash of chili powder for some heat.

I basically just made the noodles cause that’s what you eat with meatballs, but I still wasn’t a huge fan.

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Just too mushy and bland! I do much better with smaller noodles like angel hair that aren’t so thick.

I finished my day of fuelling with a piece of “congratulatory chocolate.”

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A square of 90% Lindt and a smear of PB. I figured I deserved it after that ride ;)

I know it looks like I burned a ton of calories, but I feel like I did a good job of keeping on top of it throughout the day so I wouldn’t have to load up on calories tonight. I sneaked in a few extra calories during my work eats, and then fuelled up before, during and after my bike ride with plenty of quality calories that would carry me through and help me recover.

Based on my estimates, I’d say I have a “net” calorie worth no smaller than I do on my usual workout days. I also think it’s important to remember that it’s easy to stack on the calories! I could have loaded up on the meatballs and chocolate afterward thinking I was okay because I burned so much. But that’s not always the case either. To be honest, I’m not even that hungry, so I guess my body knows what’s going on ;)

On the topic of “fuelling,” I got a kick out of Lance Armstrong today, when he pulled out a pastry and started eating it during the race!! I bet there are soooo many sports nutrition companies out there who would give him free bars to eat during the Tour. But instead he opted for some “real food,” likely stopping by a bakery before the race’s start. That’s sort of my thought process behind eating dates as mid-workout fuel. I don’t need any fancy goos or anything. Just something that I know will give me a boost of energy and sustain me till the end.

What are your thoughts on “sport fuels?” Real food all the way? Or do you think they have their place?

Hope everyone has a great start to the week!

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