30 Minute Treadmill Workout

The treadmill is definitely my go-to cardio machine while at the gym. While I do enjoy a nice long run every once in awhile, it’s not everyday that I can run a straight 45-55 minutes on it without going crazy getting a little bored. Over the past couple years, intervals have become my best friend. Usually, I’ll begin with a jog for 5-10 minutes, and then I’ll do another 15-20(ish) minutes of intervals.

This method is a great boredom buster because you’re constantly changing up your workout, and it’s effective! Not only have intervals been shown to increase endurance better than regular running, it’s also better for weight loss!

The other day, I wasn’t in the mood for my normal 2- speed interval workout and definitely wasn’t feeling a boring 1 speed run, so I played with the speed and incline a bunch. I don’t remember exactly what I did, but I know it looked an awful lot like this:

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I always like a little cool down walk after I’ve been sprinting, especially because of the bright shade of embarrassing red that my face always turns.

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Day Full of Goodies!

Hello again! I hope everyone is having as wonderful of a Friday as I’m having. After my rockstar breakfast this morning, I shimmied drove on over to Tom’s house to pick him up so we could get our day started. The purpose of the trip was originally so he could return a book, but ended up being so I could run all over town to places that they don’t have in Oswego.

First up…

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Gooood ol’ Wegmans where I finally got my hands on this little jar of heaven. I’ve been holding off buying it because I have a serious addiction to nut/seed butter/ anything that can be made into a butter. But I just couldn’t help myself. Peanut Butter & Co. has the most amazing flavor combos.

Then this happened..

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And I found these at TJ Maxx…

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2 flavors of Chimes I haven’t tried yet, and a KIND bar that I’ve never seen before! I ADORE the combination of sweet and salty so I can’t wait to dig into this.

And last not certainly not least:

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Panera Bread for lunch! I got the Mediterranean Salmon salad, but I swapped the salmon for some chicken. The salad came with romaine and mixed greens with mandarine oranges, red onions, feta cheese (yum!), slivered almonds, kalamata olives and honey tangerine vinaigrette on the side.

I also stopped at Starbucks and grabbed a coffee on the way home. It was a great way to end the day 🙂

Apple Protein Pancakes

Or as I like to call them.. “Not Quite Apple Crisp but Still Amazing Pancakes”

Yesterday, I talked about my surprising apple crisp- like snack. When I woke up I was craving similar flavors, but I also really wanted pancakes. And then I thought.. That could work…

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And that’s how I ended up with these mouth watering pancakes that didn’t quite taste like my snack yesterday, but were definitely a breakfast worth sharing with you all!

…Don’t let the picture fool you. Those are apples on top, not peaches. Hmph.

Apple Protein Pancakes

  • 2 egg whites
  • 1/4 cup cottage cheese
  • 1/4 cup unsweetened applesauce
  • 1/4 cup TVP
  • 1 T coconut flour
  • 1 T ground flax seed
  • 1 t cinnamon
  • 1/2 small apple, chopped

Heat a coated skillet on medium heat.

Combine the first 3 ingredients in a small bowl. When thoroughly mixed, add TVP, flour, flax and cinnamon. Gently stir and then blend with an immersion blender for a couple minutes until the mixture is smooth.

Funny story about the immersion blender. I used to see recipes that required the use of one, and always thought I couldn’t make it because I didn’t have an immersion blender (or even knew what it looked like!). And then one day it occurred to me that maybe that weird thing in my cupboard that looked like a blender that you immersed into things was called an immersion blender… GENIUS! Definitely a blonde moment of mine, but now I can happily make all the immersion blending recipes I want. Yay!

Ok so where were we? Oh, right..

PANCAKES!

I only made 2 pancakes, but I’d suggest making 3-4 smaller ones. When it came time to flip, the edges were falling off the spatula and I almost ended up with an apple pancake scramble. Cook for about 5 minutes on one side, flip and cook for an additional 3-4 minutes.

When cooked, top with chopped apple (raw or cooked, whichever you prefer) and maple syrup. You could also try putting the apple inside the pancakes!

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I’m off to have a productive Friday afternoon!

Carb Confusion and a Surprising Snack

After reading my last post, I realized I may be giving the wrong impression. Just because I substitute vegetables for pasta, doesn’t mean I don’t eat carbs. Ohh no. I. love. carbs.

Sweet potatoes, quinoa, oatmeal, granola, bread.. fruit?! I couldn’t live without the stuff. The problem is that I love carbs too much, so I try to cut down where I can so I can enjoy them some other time.

It’s all about BALANCE!! 

Anyways.. I just got back from doing an upper body workout at the gym and man, am I sore. I feel like I got tired way faster than I normally do, and I can’t imagine why! My week has been pretty workout heavy, so I think my body is telling me it’s time for a rest day.

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Here’s what my workout looked like + a quick 10 minute run on the treadmill to get my heart pumping. While on there, this caught my eye…

photo_3Does anyone else feel like jumping on an already- moving treadmill would have a GREATER chance on injury? Especially since I have got to be one of the most clumsy people on this earth.

After my workout, I wanted a quick snack before dinner. I mixed equal parts unsweetened applesauce and cottage cheese, some ground flax and a sprinkling of cinnamon. About half way through I realized..

HEY! This tastes like apple crisp!

It was way tastier than I expected and I know it will become a recurring snack for me.

 

Opposites Attract

Happy Thursday everyone!! A happy one, indeed. 🙂 Here in Oswego, we often experience all 4 seasons in a single week. Yesterday, it was freezing. We’re talkin’ 30 and snowing. Yes, snow in April! Today on the other hand..

B-E-A-UUUUTIFUL!!

I sat outside in between classes, drove home with the windows down- it’s wonderful

Enough about the weather.. I have a wonderful recipe coming your way!

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I love a big saucy bowl of spaghetti, but hate all the calories and carbs that come with it. I’ve seen a lot of pasta replacements- I’m a HUGE fan of spaghetti squash- but last night, I discovered a new one!

Broccoli Slaw “Pasta” with Meat Sauce

  • 2 cups broccoli slaw (prepackaged)
  • 4 oz ground turkey
  • 2 T chopped onion
  • 1 t minced garlic
  • 1/2 cup tomato sauce
  • 1/3 cup mushrooms
  • Kalamata olives

In a saucepan, cook ground turkey until browned, then add onion, mushrooms and garlic. Sauté until onions are cooked through. Add tomato sauce and continue to cook until sauce is heated. Put to the side.

In a separate pan, sauté the slaw until tender. You want it cooked, but not mushy! I cooked it on a crappy electric burner, so it took a little longer. But on a decent stove, it should take about 5-7 minutes.

Pour in a bowl, top with meat and sauce mixture, olives, parmesan cheese or your desired toppings.

And while I was making this for myself, I was also making the boyfriend this…

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That, my friends, is a spaghetti sandwich. While I DID manage to get him to switch to wheat bread, Tom has very little interest in eating healthy. It definitely drives me crazy sometimes, but I know my eating habits annoy him too. They say opposites attract, and when it comes to our eating habits, we are definitely opposites.

I have to admit, I do love making these crazy creations for him. I tried a bite, and it was actually pretty darn good.

Tuesday Blues

Tuesdays and Thursdays are the worst. I have 3 back to back classes that are all an hour and 20 mins long. I’m on campus from 11-4 (unless I don’t go to my middle class since it’s not really mandatory) and coming home at the end of the day feels so. good. Forget Monday, I’ve got a case of the Tuesday Blues.

Breakfast

I woke up pretty early this morning and showered last night, so I had a lot of time to spare before class. That could only mean one thing… PANCAKES!

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These are some of my favorites. There was a time not too long ago when I ate them every day for breakfast. Yes, every. single. day. For a few months. I never got sick of them. I actually craved them when I woke up. Guess that means they must be good, right? 😉

Pumpkin Oatmeal Pancakes:

  • 3 egg whites (or about 1/3 c liquid egg whites)
  • 1/4 c quick oats (I also use TVP)
  • 1/3 c pumpkin puree
  • .5 t cinnamon
  • .5 t pumpkin pie spice (or an extra .5 t of cinnamon)
  • 1 t baking powder
  • Toppings, toppings, toppings! The best part of any meal 🙂

Heat a coated skillet on medium heat.

Now, listen read this next part very carefully…

Pour everything but the toppings in a bowl and mix them until combined. Hard, right? 😉

If the mixture seems thick, add a little water or milk of choice. Then pour onto the skillet- either 2 large or 3 smaller pancakes.

Cooking time will vary. I’ve had it take as little as 5 and as many as 10 minutes per side. Once you can easily slide the spatula under the pancake and it stays together when you try to lift it, it’s flipping time! They’re done with they begin to brown.

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I topped mine with peanut flour+water, strawberries, pure maple syrup and this.  Yumm.

Lunch

My lunch was yet another typical Jamie salad except today.. I remembered to take a picture!

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Tupperware containers are my best friend on busy days like today.

Curried chickpeas + bell pepper/ onion mix + frozen peas + roasted broccoli and cauliflower + quinoa- all tossed in 1 T nutritional yeast

I poured it all on a bed of romaine, baby spinach and cucumbers that was tossed in apple cider vinegar and sriracha- the remains of my avocado on top

I could’t make it to the gym, but I managed to squeeze in an equiptmentless leg workout when I got home after class. It’ll be on the blog tomorrow! I then ran around my kitchen prepping dinner and getting everything I needed to sleep at the boyfriends tonight.

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I don’t know why I insist on eating all my dinners out of bowls instead of plates…

Chicken seasoned with Garlic and pepper + onions and brussels sprouts- all sauteed in coconut oil. Kale chips sprayed with olive oil and sprinkled with nutritional yeast.

Now time for some relaxation time! Hockey (Go Sabres!) and later, dessert 🙂

Easter Recap and Breakfast

I have a lotttttt to catch up on. I hope everyone had a wonderful Easter! To be honest, I was feeling pretty down yesterday. As graduation nears, I find myself getting more and more anxious to be back home with my family. With the high gas prices and the fact that I had only been back at school for a few days, I opted not to go home for Easter.
It was harder than I thought it would be. I hated the thought of my families all getting together to celebrate while I was so far away. For that reason, I decided to keep off the blog for the day.

The day was pretty uneventful. I really just hung out with the boyfriend and watched Game of Thrones to prepare for the season 3 premiere that was on last night (!!!!).

For breakfast, I literally whipped up some cottage cheese, greek yogurt, cocoa powder, almond milk and a handful of spinach in my Magic Bullet. I also added some Xanthan gum for thickness. I poured it over some quinoa and sprinkled it with flax, strawberries and sautéed bananas.

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photo_4I wish I had something more festive for you, but honestly I forgot it was Easter when I woke up. Not being with family really put me in a funk!

Since I’m new at this, I forgot to take a picture of my lunch. But it was a pretty typical salad for me so you’ll be seeing it a lot. I’m a huge fan of warm toppings on a lettuce base.

Yesterday’s had:

  • A combination of chopped romaine and baby spinach with apple cider vinegar
  • Sauteed black beans, brussels sprouts, cabbage, peppers, onions and peas tossed in nutritional yeast
  • About 1/4 sliced avocado
  • Last, I drizzled the whole salad with some tahini and Sriracha

We didn’t feel like being completely lazy and wanted to at least do something for Easter, so the boyfriend and I got a little dressed up and went to Ruby Tuesday’s. This was for two reasons- 1) it’s one of the only restaurants in Oswego and 2) we had a coupon.

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After my trip to the salad bar! Dim lighting + cell phone= not a great quality photo. Oh well.

For my entree, I did something I never would have done a couple weeks ago. I ordered steak!

photo_5Not the best looking plate of food, but still delicious!

I feel like I have some kind of red meat phobia and barely ever eat it. After last night, I’m wondering why this is. It was delicious and I’m so happy I listened to my cravings and ordered what I wanted! I was also in the mood for something saucy, so I got spaghetti squash with marinara as one of my sides. I also went crazy at the all you can eat salad bar.

After dinner, we went to his house where we watched the Game of Thrones premiere and I feasted on my night time snack- Chocolate Arctic Zero topped with healthy chocolate- peanut butter sauce adapted from Heather (cocoa powder+peanut flour+water+stevia), frozen raspberries that I microwaved and some unsweetened coconut. Not a bad way to end my day!


Breakfast

I think mother nature has pulled a April Fool’s joke on us all. It has been so beautiful out lately and today is just… not. Rainy, cold, cloudy, gloomy, depressing. Yuck. This kind of day only calls for one thing…

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Oatmeal!

Peanut Butter and Berry TVP “Oatmeal”

(adapted from Laura’s recipe)

  • 1/2 cup TVP
  • 2 T oats
  • 1 tsp ground flax
  • 1.25 cups water
  • 1 t vanilla extract
  • 1 t cinnamon
  • 2 large egg whites
  • 1/4 cup frozen berries (I used mixed berries)
  • 1 T peanut flour (or peanut butter)
  • More berries or toppings of your choice!

In a saucepan, combine water, TVP, oats, flax, cinnamon and vanilla and bring to a boil

Reduce heat and cook until all the liquid is absorbed. Stirring constantly, add egg whites and cook for an additional 2 minutes.

Next, add frozen berries and cook for 3-4 minutes. The berries will begin to cook down and will turn the oats a slightly purple color.

Mix the peanut flour with desired amount of water (I did slightly more than 1 T) and drizzle over the oats. Add more berries, coconut or whatever your little heart desires!

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2 Part Lunch

Today has been the definition of a lazy Saturday. We all need one (or a few) of those every once in awhile. I did manage to make it to the gym, but even that was a pretty lazy workout.

For some reason, cardio was not in the cards for me today. I did manage about a 15 minute mix of running, sprints and incline walking on the treadmill and then headed over to the abs section for some core work.

Lunch(es)

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After the gym, I knew I wanted something hot, I wanted sweet potato and I wanted salsa. These cravings resulted in a wrap!
I reheated half a sweet potato, mashed it and spread it onto a whole wheat tortilla. I sautéed onions, black beans, kale and sun dried tomatoes and poured them in the wrap, then topped it with banana peppers and salsa. It was pretty full, so I did the best I could when it came to wrapping it. On the side I had some of Trader Joe’s Spinach and Kale Greek Yogurt Dip.
A few hours later, I met up with some friends to watch movies and they were getting Subway. I had been craving it and although it wasn’t dinner time yet, I decided to join in the fun and get a salad.

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Spinach, cucumbers, banana peppers, green peppers, olives, sweet peppers, roasted red pepper spread (I guess I was craving peppers?) and the reason I even go to Subway- Sweet onion sauce!
It was a nice little snack in between meals. It was light but didn’t leave me feeling deprived while my friends were all eating.

Morning “Me” Time

I have a ritual that I follow almost every morning. I always wake up sometime in the 7 o’clock hour, and I’ll make breakfast soon after. I have a terrible addiction to coffee and have it 99% of mornings. If I don’t have it in the morning, I’ll probably have it later that day. If I do have it in the morning, I’ll still probably have it later that day.

No matter how much I have to do that day, I don’t start doing work until after I eat. Breakfast time is “me” time. It gives me the chance to relax, catch up on blog posts and now, write my own posts!

Breakfast

I love making a big breakfast on the weekends. Heck, I love making big breakfasts during the week! On the menu today, pancakes.

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Mmmmm.

Spring may be approaching, but I was craving some fall flavors this morning.

Pumpkin Apple Spice Pancakes

What you’ll need:

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  • 3 egg whites
  • 1 TBSP pumpkin puree
  • 1/4 cup unsweetened applesauce
  • ~1/4 cup TVP* (Oats will also work!)
  • 1 TBSP coconut flour
  • 1 TBSP unsweetened almond milk (or milk of choice)
  • .5 tsp cinnamon
  • .25 tsp of both ginger and nutmeg
  • a pinch of ground cloves
  • Toppings of your choice!

*TVP is textured vegetable protein. I often use it in pancakes as a higher protein and low carb alternative, but quick oats would work just as well.

Heat a large skillet or pancake griddle to medium heat. Lightly coat with oil or cooking spray of your choice- I went with coconut oil this morning.

Combine egg whites, pumpkin, applesauce and almond milk in a bowl and mix well.

Stir in TVP and coconut flour, and then add spices. If you don’t have all of them on hand, that’s fine. When I’m making pancakes I usually just pick a random assortment of spices and it always tastes delicious!

Pour batter into the pan- I made 3 smaller pancakes, but you could also make 2 larger ones (or 5 baby pancakes?)

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After about 5 minutes, check if they’re ready to be flipped. They won’t bubble on top, but you’ll be able to easily get the spatula under them. They’ll feel firm, not doughy. Cook for another 5 minutes on the other side.

When done, serve with the toppings of your choice! I mixed peanut flour mixed with almond milk and spread it on top, sprinkled strawberries, chia seeds and unsweetened coconut and drizzled maple syrup over everything.

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Homework and eventually gym time. See you after lunch!

Easy Vegetarian Mexican Salad

As dinner began approaching, I only had on type of food on my mind. Spicy, cheesy.. MEXICAN! This is coming from a girl who, up until a couple months ago, said she didn’t like Mexican food.. I told you, I’m crazy. 

I was also in the mood for a salad. Mexican salad? Sounds good to me!

FACT: The appearance of food gives no indication of how it actually tastes.

Exhibit A

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(yes, that is a serving bowl)

Easy Vegetarian Mexican Salad

Ingredients:

  • 1/2 cup black beans
  • 1 cup frozen pepper and onion stir fry (you can also use fresh!)
  • 1/2 cup frozen peas
  • 1/3 cup quinoa, cooked
  • Romaine lettuce, spinach or salad green of your choice
  • 3 TBSP nutritional yeast
  • Minced garlic
  • 1/4 Avocado
  • 2 TBSP salsa

Rinse and chop romaine and place in a large bowl. Dress if you’d like- I tossed it in Sriracha!

In a lightly greased pan (I use olive oil spray), combine ~.5 tsp minced garlic and black beans. Sauté for about 2 minutes and add the peppers and onions and peas. Once the vegetables are cooked, combine with quinoa and add nutritional yeast*, along with a little water so it forms a sauce.

Pour on top of the lettuce, top with sliced avocado and salsa (and more sriracha!), eat!

Quick and easy, delicious and HEALTHY!

*If you’ve never heard of nutritional yeast, its a great source of protein and vitamins. It has a cheesy flavor to it and can be found at health food stores or online, here.

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