food journal 17/06/11

I went to bed early last night so I didn’t get a chance to post my eats. Today was a leftover day because I didn’t have a minute to spare to cook dinner last night.

Breakfast

- 1/4 c egg whites with 2 pieces of high protein sprouted grain bread and mustard

Lunch

- leftover barley risotto

Post Workout

- small banana + vegan protein powder + water

Dinner

- leftover thai coconut stirfry with rice noodles

Dessert

- 1/2 cinnamon bun
- 1 cookie

Fitness

It was shoulders and abs day from my Superset Routine. I’m loving the supersets. I can tell that my muscles are working differently because I’m so sore a couple of days after my workouts! And I’m pretty much in and out of the gym in 30 minutes.

I came home after the gym and went for a 3 mile run at a steady 10 min/mile pace.

Later my friend Tina and I went for a 3 mile walk and got to hear all about her recent vacation to Barbados! I saw all her gorgeous pictures from the island and it made me want to go on a Caribbean vacation. For beach vacations I’ve only ever been to Mexico once and Florida twice. I usually prefer to go to a mountain than a beach (like New Hampshire), a place with lots of culture (like Montreal and Boston) or a place I can be really active (like Norway).

What’s your ideal vacation?

Weightlifting PDFs

Breakfast

High protein Oat bran pancake. I got the idea for this from reader and regular commenter Samantha. It had:

1/4c egg whites
1/3c oat bran
1 T coconut flour
pinch of baking powder

Combined and pan fried until golden. I topped it with 1 T all natural PB and 1 T unsweetened coconut.
The texture was denser than a normal pancake but I still liked it. I would make it again for sure!

I also had a side of pineapple.

Lunch

- Royal Gala apple
- Potato Leek Soup

Post Workout

- vegan protein powder, 1 c. water, 1 small banana

Dinner

- Thai stirfry with rice noodles. In the stirfry was onions, lemon grass, peppers, firm tofu, coconut milk, fresh basil, coconut milk, and lime juice.

Dessert

I was baking again tonight. More Winning Chocolate Chip Cookies. And now I`m sick to my stomach from eating too much cookie dough. I probably ate enough for 4 cookies, at least. Ugh.

Fitness

It was back and biceps day from my superset routine.

I decided to leave out cardio today because my legs are still killing me from Monday and I wanted to give them a break. I can barely walk. I’m currently walking like a retarded child or, as Matt put it, “You look like a speed walker in slow motion”. Nice.

In other fun news, I updated my Weightlifting Page to include printable PDF workouts you can bring to the gym with you

Here’s my current routine:

food journal 14/06/11

Breakfast

I like doing leftovers for breakfast. They’re quick, easy, and usually filling.
- Chicken thigh with capers cooked in white wine.
- sauteed cabbage and sweet peppers

Lunch

-grapefruit
-cottage cheese with peanut butter and cinnamon
-2 pieces of homemade high protein sprouted wheat bread

Post Workout

-smoothie with a banana, 3 strawberries, vegan protein powder, and water (out of soy milk—still delicious)

Dinner

-salad with romaine, cucumber, avocado, sunflower seeds, and thyme.
-dressing: 1 tsp dijon, 1 tsp, honey, 1 tsp pmegranate molasses, 1 tsp apple cider vinegar

Dessert

- cinnamon bun! (toasted)
- a few reese’s pieces

1954 cals; 43% fat/ 39% carbs/ 18% protein

I managed to get 91g of protein today but the fatty ridiculously high calorie cinnamon bun put me over the edge. I need to stop baking.

Fitness

I did my superset routine today, supersetting 3 chest exercises for 4 sets and then 3 triceps exercises for 4 sets.

Chest
Incline Dumbbell Press
Push-ups
Dumbbell Flys

Triceps
Cable Rope Pushdowns
Cable Rope Extensions
Bench Dips

Dips are practically impossible after 2 consecutive triceps exercises so I had to modify them a lot by bringing my feet closer to my body.

My legs were still intensely sore today after yesterday’s leg workout but I ran anyway. I did intervals. Man, it’s been SO long since I’ve done intervals I forgot how quickly cardio can go by!

Treadmill HIIT

400m @ 5.5mph
400m @ 7.5mph
Repeat 5 times (for 3 miles total)

It took me just over 28 minutes to get my 3 miles in and I was really cranking it in the last 400m.

On a Week of Food Journalling

It`s been 7 days of taking pictures of all my food as a Food Journal. Are you bored yet?
I only forgot to photograph one day. Frankly, I can’t remember what I ate all week… I’ll have to look back on the posts:

18.05.11
19.05.11
20.05.11
21.05.11
22.05.11
23.05.11
24.05.11
25.05.11

By the Numbers:

# Of Times I ate Homemade Meser Wat leftovers: 3
# Fruit: 7
# Salads: 2
# Bean Salads: 4
# Cookies: 6
# Instances of Bread: 7
# Eggs: 2
# Servings of Brown Cheese: 2
# Missed Dinners: 2 (One consisted of a Moon Pie the other was booze)
# Instances of Meat: 0 (unless you count the part of the boxty I ate before I found a bug in it)

What I learned:

I eat a LOT of bread. And fruit. And cookies. I guess it’s not a huge surprise. I like the sweetness of fruit and I bake a lot of bread and cookies so they’re always around.

My meals don’t have enough green vegetables. I try to incorporate them as much as possible but I think I fall short. I should aim to include a salad as a meal (or with a meal) at least once a day.

I seriously had 2 beers for dinner? Who AM I?

Taking pictures of everything I eat isn’t as annoying as I thought it would be but I still find it kinda embarrassing.

Favourite Meals:

Fresh pita with a mix of tahini and date molasses. Fat and sugar on carbs? What’s not to love here?

Matt’s vegan corn and black bean chili. (And I love Matt for always making our chili vegan without putting up a stink about it)

This modified Grenadian Oil Down that I made for dinner tonight. Delicious.

And now…

I don’t know if I’m going to keep up the food journalling or not. I like it better than calorie counting because it’s visual but I don’t see how much I’ve eaten until the end of the day when I load all my pictures. So unlike calories counting I don’t really know how many calories I’m eating throughout the day.

I think I’ll keep it up for a little while longer. Thoughts?

food journal 23/05/11

Happy Victoria Day to all.

Yesterday I found out the most amazing news! I won a KitchenAid stand mixer from the Pioneer Woman! And it’s in yellow! I can’t wait to get it in the mail. I was ecstatic when I found out (but now Matt won’t know what to buy me for my birthday.)

How pretty…

Breakfast

- 1 egg, sunny-side up with a toasted bun topped with mashed avocado, salt, pepper, and wasabi
- mango slices

Lunch

-More leftover Meser Wat (yes, I’m still eating leftovers of this stuff. Luckily, it’s delicious.)
-carrot sticks
-sweet tea from Summer’s recipe with peach slices (It was phenomenal, thanks summer!)

Dinner

Dinner was at my Nonna’s house tonight. In my dish was:

- lemony Greek style potatoes from a recipe that she found in the Windsor Star
- 4 pierogy
- a piece of Furlan cheese
- bean salad

Dessert

- we finally dug into the Colomba from Easter (needless to say it was a bit stale)
- iced coffee

Workout

I meant to do a 20 mile run yesterday for my marathon training but I got completely bored out of my mind so I quit at 12 miles… how terrible is that? I don’t know if I should go for the 20 miler next weekend or if I should just start tapering. Anyone have input?

food journal 19/05/11

I have a tonne of leftovers so I’m putting them to good use at breakfast and lunch… I can see why Gina commented that food journals can be boring. And I see just how limited my diet is within a given week.

My meals today were seriously lacking in vegetables

Breakfast

-Leftover meser wat from Tuesday’s dinner
-a mango to cool my mouth down

Lunch

-leftover bean salad from yesterday’s dinner
-banana that I sliced up and ate with a bit of peanut butter

Dinner

- toasted sandwich with a sunny-side up egg, melted gudbrandsdalsost (my new favourite cheese from Norway), spinach, and a bit of dijon mustard.

Dessert

-hideous cookie x2

Workout

Do mowing the lawn and walking the dog count? I’m going to go with No.

We’ll call it a rest day.

food journal–18/05/11

Does anyone read Honey, I Shrunk the Gretchen? I love her blog. She’s adorable. Anyway, she’s been doing daily eats posts which I think is a pretty kickass version of food journalling.

Okay, so it sounds a bit obnoxious and self-absorbed to think that anyone who reads my blog would be interested in knowing everything that goes into my belly in a given day, but reading Gretchen’s food journal is oddly captivating. In the same, yet slightly less embarrassing, way that I’m a closet Mormon Mommy Blog reader even though I think those blogs are so bizarre.

…anyways, I thought I’d give ‘er a go for a week and see how I like it (and if I can actually remember to photograph everything I eat!) I think there’s a lot of accountability when you have to actually look back at what you ate and think “Wow, I ate ALL that” or “I definitely didn’t eat enough ____ today”.

Breakfast

- Juice of 1/4 lemon + 1/2 t cayenne + water
- Matt’s version of the Ethiopian dish Meser Wat (which was last night’s dinner). Looks gross, tastes awesome.

Lunch

-Spinach salad with savory, cucumber, 1/2 avocado, and hemp seeds. Dressed with oil and balsamic.
-Peach

Dinner

-chickpea and romano bean salad with cucumber, carrot, green onion, dill, and a dijon mustard vinaigrette (dijon + homemade vegan mayo + apple cider vinegar + dijon mustard + sugar)

- kale chips with oil, salt, pepper, and curry powder (I went back for more kale chips…safe to say, I ate an entire bunch of kale)

Dessert

2 of those hideous cookies.

Workout

And for good measure, here is my workout for the day (week 2):

I had intended to do yoga too, but watched Monday’s United States of Tara episode instead. Ooops.