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Macronutrients: The Daily Jigsaw

Hellohello! Dropping in after a day off blogging yesterday. I watched the Movie Kick Ass instead of blogging last night, and might I say, it was indeed kick ass. A little more gory than what I can usually stomach, but it was both hilarious and imaginative as well :)

First things first, lets discuss waffle makers.

Seeing as I’ve been eating a ludicrous amount of homemade waffles lately, it’s only natural that I’ve been getting more inquiries into what kind of iron I use.

Behold, the Proctor Silex Morning Baker Waffle Iron.

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Cost me $30 at Walmart, use it at least once a week and have absolutely no complaints. Cooks fast and evenly.

It should also be mentioned that you must spray your waffle iron with non-stick spray even if it’s non-stick. Unless you like scrambled waffles, then do as you wish.

There are a million waffle recipes out there, but I prefer a high-protein version. I have three versions of protein waffles: oatmeal cottage cheese, dairy-free-ish, and new one that has yet to be named.

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Yesterday, I went for the new recipe because it requires fewer ingredients. I got a little creative for Waffle Wednesday, adding fresh blueberries and dollops of almond butter to the batter after I poured it on the iron.

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After 3-5 minutes it was smooshed to perfection.

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I used to have one of those waffle irons that made the two rectangles at a time, much like a panini press. I do not recommend those as the waffles are small and take forrreeverrr to cook. Like 10 minutes for two little ones.

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These are not full-size belgian waffles. I don’t fill the iron so I get two smaller ones instead of one big one. That way it feels like I’m eating more :)

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The pockets of almond butter cooked in were awesome!!

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Dipped in sugar-free syrup of course, because a waffle is not a waffle without syrup.

Now onto today’s second topic…

Balancing out your daily macronutrients.

As I’m sure most of you know, macronutrients are the three categories of food from which your body gets energy – carbohydrates, protein, fat.

I have to start out by saying that everyone’s macronutrient ratio is different. Some people do really well on high carb, others well on high protein. Me personally, I do best on a ratio between 40-40-20 and 33-33-33. The first number represents the percentage of calories in a day that comes from carbs, the second is the percentage of protein, and the last is fat.

I don’t track calories, so I usually just wing it. Every day doesn’t always balance out, and sometimes I just need to go with my cravings, but you get the point ;)

My breakfast ratio is always the same 33-33-33. I always have a carb that comes from grains (bread, oatmeal) and/or fruit. I always have lots of protein with the addition of a good serving of fat. Sometimes they come together, like in the case of whole eggs or bacon. Sometimes I add them separately, such as adding protein powder and peanut butter. Every breakfast needs to have a good amount of all three ratios for me to feel satisfied for the rest of the day. This is the one meal that never changes and I’m most particular about.

The rest of the day, I just go with the flow :)

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Mid-morning I usually snack on some fruit accompanied by cheese or nut butter.

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Usually a little low protein, but lunch comes soon enough.

Lunch is typically a sandwich, pita, or salad.

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Sandwich and pita lunches are higher on the carb end. If I had nut butter in the morning snack, then I don’t stress about getting fats in my lunch. If not, I’d go for something like the above which has high-fat tofu balls.

My salad lunches however are higher on the protein.

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My salads are always a mass of veggies topped with a protein and a fat if I can sneak it in.

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The protein here is cottage cheese, but I also do tuna, chicken, pork, etc. My salad fats are nuts, full-fat cheese, dressing oil, or in this case a hard boiled egg with the yolk. The protein and fats are what keep me full!

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In the afternoon, I munch on something similar to my morning snack. Sometimes I grab a nutrition bar, wasa crackers, hummus, carrot sticks, or a protein bar of my own. I don’t stress too much over my in-between snacks, so long as they’re not too heavy on the calories and can keep me going until my next meal.

If my lunch was high on protein, like the above salad, then I have a dinner that’s a little more on the carb-y side.

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I’ll put my protein between some bread – like here where I had a spicy turkey black bean burger in a pita with sauerkraut.

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And I’ll go for a starchy vegetable on the side, like microwaved sweet potato chips!

However, if lunch was on the carby side, then I try to stick to protein and green veggies for dinner. Remember, I’m trying to balance out my protein and carbs for the day, with a few servings of fats!

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I had a tuna pita for lunch today, so instead of having more carbs for dinner, I stuck the turkey black bean burgers on a bed of frozen veggies with salsa and some laughing cow cheese.

Now, you may have noticed my snacks throughout the day still keep my carbs a little high. I balance it all out right before bed with a high protein snack.

My favourite is mixing around 40g of protein powder with cocoa powder, and dissolving it in a smidge of water to create a sticky “batter” like consistency. Strange, perhaps. But it’s absolutely delicious. More over, I find I wake up with less of a belly pouf in the morning when I eat straight up protein before bed instead of the bags of popcorn I used to eat ;)

Hopefully that gives you some insight on how to balance out your macros for the day! I never meal plan and just figure it out as I go. If my day so far as leaned toward one or two macros, then I just make sure I get a good serving or two of the lagging macro in my next meal. As I said at the beginning, everyone’s bodies respond differently to different macronutrient ratios, so don’t be scared to experiment!

 

Question of the Day: Do you focus on macronutrient ratios? Meal plan? Go with the flow?

Hometown Runner

Mmmm… can you smell the bacon??

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Damn, no wonder I wake up starving every morning. My belly is already awake in anticipation for the goodness that’s about to enter it.

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Breakfast was ready in 5 minutes flat. Egg + bacon + laughing cow + ezekiel.

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Citrus on the side as always. Why have orange juice, when you can just have a juicy orange ;)

Breakfast needed to be quick, so I could digest sooner. It was shaping up to be a hot day and I wanted to get a long run in before it got too unbearable. I’m a bit of a goldilocks when it comes to running outdoors – the climate has got to be juuuuust right ;)

I decided to test out my new and improved mummified foot by re-introducing the long run. I’m working on building up my mileage over the summer months, and this week’s was a 6-miler.

One of the challenges of moving back to my mom’s place has been finding decent running routes. There are a couple lakes that I can loop around, but both loops are short, thus better suited for shorter runs.

My mom and Mark told me the city improved on their waterfront trail. Waterfront trails are my favourite running routes ever. The surface is agreeable for my body, the view is fantastic, and the people are always friendly. My favourite trail in Fredericton ran along the St. John River. I took that trail for every single outdoor run, and loved it more with each outing.

So not surprisingly, I got quite excited by the idea of finding my very own riverfront trail here in Moncton. Now, those of you who know the area are probably beginning to clue in to what I’m getting at here, because there is a glaring difference between the two rivers. Fredericton’s St. John River is beautiful. Moncton’s Petitcodiac most definitely is not.

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It’s a pile of mud. With flocks of seagulls. When the tide is out, it smells like sewer and boiled eggs. Oh yes, and see that little hill on the left? That’s where much of the trail is. Looks like a nice mound of grass, doesn’t it? It’s a landfill.

So no, my run wasn’t as beautiful as Fredericton, nor was it as pleasant to the olfactory. BUT, it is still the best trail I’ve found in Moncton so far. And I guess the landfill provides some fun challenging hills. Actually, it was a pretty darn good run :)

I made it back home just as the sun was starting to beat down on me. I immediately refuelled with half a bunch of grapes.

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Other half was consumed for my pre-run sugar ;)

Gave my muscles an extra good stretch and iced all my hot spots (ie trouble areas).

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Then sat back with an article on Bieber Fever.

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It was actually a really good article on how his management team used a new internet marketing model. I didn’t know he sold “mini albums” online. Neat-o.

Eventually, The Hunger kicked in and I had to get up to make a meal.

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A pita stuffed with sautéed tofu, red pepper, onion, mushrooms and kale.

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Carrots + salsa!

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Hit. The. Spot. So good. So filling.

I used a new-to-me pita bread for the sandwich. I was quite excited to discover it at the Superstore!

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It’s made in Halifax, but what really got me is that it’s only 80 calories!

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Mind you, it is a very thin pita, but I much prefer it that way.

I also tried out a new dip on the pita.

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It’s no hummus, but I love red pepper anything.

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Despite being thin, the pita bread held up perfectly. Sticking it in the microwave for a few seconds keeps it from tearing when you assemble it.

I played chauffeur to my mom and Mark all afternoon. Isn’t it supposed to be the other way around? Snacked on a couple Maple Nut Oaties.

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I also stopped by a new cafe in town called Cafe Codiac. I was very excited to check it out as the building used to be a liquor store, and I wanted to see what they did with the place!

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Got a soy sugar-free vanilla iced latte. Verrrry tasty. I will have to go back with my camera, they had a vegepate sandwich I was was eying. If I was staying in Moncton, I would 100% apply for a job there. I was at one point a career barista afterall ;)

I also got roped into going over to my mom’s friend’s place on a whim. She told me there would be free chicken burgers. Who am I to turn that down?

Just finished off my evening with my new favourite protein snack.

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Hmm. Doesn’t look very appetizing, does it? I thought the image looked a little yellow-ish. Then I remembered I can change the white balance on my camera.

I watched this video, and figured out how to do it.

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Et voila!! C’est magique!

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Neat, eh? I think I will keep manually adjusting the white balance, I’m almost embarrassed that I wasn’t already!

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Ohyes, and the snack! It’s 5 tbsp unflavoured soy protein powder, 2 tbsp hot chocolate mix, 1 tbsp flaked coconut and enough almond milk to dissolve everything. The soy protein powder has a completely different texture than that of whey powder. It’s very fine like flour and puffs up instead of getting gooey. Instead of being like a protein pudding, it was like a protein mousse cake!

 

Now I am off to finish up this fine Saturday by catching up on Gossip Girl. My step-sister says the season finale was shocking, and I have to know what happened! See ya tomorrow for a final goal check-in!!

 

Question of the Day: What is your favourite thing about your hometown? Your least favourite? I actually grew up in a smaller town across that muddy river. My favourite part is that everyone knows everyone. My least favourite part is that everyone knows everyone!! :P

Goals and Updates

Hellooo!! Gee whiz, thanks a bunch for all the compliments on my cottage pictures! To be perfectly honest, I’m a little paranoid that I’m, ahem, “filling out” a little since moving back home to my mom’s. So it was beyond awesome that some of you noticed all my hard work in gym paying off :)

Well, hard work I was doing. As there was absolutely no time spent in the weight room today. Instead, my day began at 6:30 am, a mere six hours after falling asleep.

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I was hungry. I have this bad habit of waking up with my tummy in mid-growl. I’ve been like this all my life, it’s always a challenge finding a way to tame the beast!

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I fell out of bed, hair wild, old mascara well on its way to my cheeks. Chugged a glass of water and felt my way to the kitchen.

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Van’s mini waffles, sweet little breakfast cookies I like to think of them as. Dipped in a concoction of almond butter, protein powder, cinnamon, vanilla extract and almond milk.

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I remember this being delicious. It truly is all about the dipping. It’s a lot more fun than topping and dripping everywhere.

I then stumbled back to bed, read a few blogs, and promptly passed out until 10am.

The second time around was much better. I was functioning enough to put on a pot of coffee and became a member of the living once again. My mom is still getting used to this bad habit of mine of getting up early to eat breakfast then going back to bed. I’m sure this is not the healthiest thing to do… but it at least deals with that hunger beast!

By this time though, I was hungry again. My stomach doesn’t sleep while the rest of my body does.

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This is a new-to-me Larabar flavour purchased while in Halifax not that long ago.

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I don’t eat Larabars that much anymore because they’re too sugary and calorie dense for their size, despite the natural ingredients. But I do love the taste of them, now including this flavour!

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I can confidently say this is my second favourite flavour now (after PB&J). Although, I really want to make my own version of this. The ingredients are just dates, peanut butter and peanuts. Easy peasy!

I then proceeded to get lost in a vortex of planning and booking various travels. My stomach eventually told me it was lunch. But not before I had to start “la-la-la-ing” and shut off the TV when Whoopi Goldberg started talking about the Lost finale. I haven’t watched it yet!!

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Fridge was empty after our weekend getaway. Scrounged together an egg and bacon salad with mayo, onion, celery and red pepper, spread on top of ezekiel toast.

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Bacon is my new love. I never used to buy bacon when living alone because it intimidated me. But it is plentiful in my mother’s fridge and I like it. I like it a lot.

This afternoon I re-packed all my belongings. I hate packing. But I think I hate unpacking everything and repacking it more. It called for an afternoon chocolate fix.

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Ohyes, I’m still eating my little bowls of protein brownie batter! This version is 40g natural whey powder (unflavoured) with 2 tbsp hot chocolate mix. Made fudgey with a dash of water and bits of chocolate chips. I’m easy to please, and this did the trick :)

Mark (my mom’s boyfriendlifepartner) showed up with arms full of groceries just as I was beginning to gnaw on my forearm. Score!!

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I called him today and requested kale be in this week’s haul. I’m obsessed with this stuff you guys. Best salad base ever.

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Just rip it off the stem and mush it all up with your hands. It softens the leaves (leafs?) and gets rid of the bitter juices.

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The usual combo with tuna as my protein, hummus as my dressing, and feta as the extra sumthin’ to make my tastebuds happy :)

 

Monthly Goal Check-In:

Fitness
Strength train three times a week, with a focus in muscular power.
In case you are wondering, “muscular power” means “plyometrics.” I hate plyo. Hatehatehate. But I did do a little of it in my weight sessions last week. Progress!
Run twice a week, increasing my mileage by 10% each week. I only ran once, a 4-mile trail run at my cottage. My foot feels fine – I really think it’s the walking that’s killing it! Strange.

Food
Stop buying dairy, eating it only when out or when it’s “a must.” I’m still essentially off all cottage cheese and yogurt with 20g of hard cheese a day. Nothing new here, but I will be writing out some thoughts on this at the end of the month.
Stay away from refined sugars, again eating only for special occasions. Wain! I love sugar! I had Oh Henry bars and cinnamon rolls, and a piece of Queen Elizabeth Cake my Nana conveniently froze for me. I think this goal was doomed from the start.

Blog
Add and organize content, new recipes, workouts, and revised pages and categories.
Check! I updated my About page and added a new recipe page for Dairy-Free (ish) Protein Pancakes.

Life
Improve my organization. Make lists, finish them, know what needs to be done, when.
Check! I got a handy dandy notebook and have been writing all the important details of life in it. Amazing how much stress can be relieved just by transferring it to paper.
Spend time with my family. This has been my life as of late. I love it.
Enjoy and soak up every single minute. Step classes with my mom, Lost nights with my dad, even cleaning out a cottage with my big sis. I will cherish these moments for a very, very long time :)

 

Now, some other updates in my life for those of you who may keep track (which, really, is sort of impossible these days). I’d been planning on moving to Toronto for June 1st, but there’s been a change in plans! I’m staying at my mom’s a little longer. Here’s what my new future looks like:

June 9 – Fly to Calgary, Alberta from the Maritimes.
June 10 – Go into Banff for what promises to be the blogger journey of a lifetime featuring Holly and Karen.
June 16 – Fly from Calgary to Ottawa and spend 10 days hanging out in my big sis’ sweet bachelorette pad!
June 25 – Train to Toronto with my sis and stay there for good!!

Well, there will be another trip to Ottawa in July, and the Healthy Living Summit in Chicago in August, but Toronto will be my new home :)

Needless to say, figuring out the logistics of this has been slightly mind-bending. Hence the need to unpack and re-pack my things today. I won’t sugar-coat things. I haven’t worked in almost a month and I’m flat broke. I’ve tucked away some spare change for some of this madness, but I’m also a very lucky girl to have a family that can support my falling back on them. For some reason they aren’t sick of me yet and are more than willing to help out.

In the meantime, I’ve got to get to bed. There will be some plyo in the gym tomorrow, all before an 11am folk concert!

See ya then! xoxo

 

Question of the Day: How is everyone doing on their goals? Do you even remember them? You better!! :P

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