Food, Cycling & Sweat

My journey to eat and live a healthy life!

Posts Tagged ‘nutrition

Strawberries make the world go round!

with 2 comments

Had breakfast this morning and oh how I have missed my strawberries! I was out of them for over a week and have since realized that they must have a super power that keeps the Earth spinning! They can top just about any kind of breakfast! Here’s what I enjoyed this morning!

Kashi Autumn Wheat cereal, cottage cheese, local KBC coffee and of course… STRAWBERRIES! But what is so good about them aside from their excellent flavor? It’s fruit, DUH!

OK, to be serious now… strawberries are high in fiber, vitamin c (don’t like oranges? pick up some strawberries!) and other vitamins, and are also full of antioxidents and phytonutrients that fight free radicals in our bodies. All that power in a tangy-sweet little bite size morsel! Who would have thought that Clean Eating could be so delicious! Other berries (blue- rasp- black-berries, etc…) are equally good for you as well, so take advantage of berry season, stock up on frozen berries for the winter and enjoy!

Not sure what to do with berries? Put ’em on cereal, oatmeal, or drop ’em in yogurt or cottage cheese. Make a salad with them or a healthy berry cobbler dessert. Or, just eat em straight from the package!

Or, try this recipe:

Ingredients

VINAIGRETTE
2 tablespoons champagne vinegar or white balsamic vinegar
6 ounces extra virgin olive oil
1/2 teaspoon honey
1/8 teaspoon sea salt
1/8 teaspoon fresh ground black pepper

SALAD
6 ounces baby spinach, washed and patted dry
2 cups strawberries, quartered
1 avocado, thinly sliced
4 ounces goat cheese, crumbled
1/4 cup rough chopped pecans, toasted

Preparation

1. VINAIGRETTE In the small bowl, whisk together the champagne vinegar, olive oil, honey, and sea salt.

2. SALAD: In the salad bowl(s), arrange the ingredients in layers: baby spinach on the bottom, then strawberries, avocado slices, pecans, goat cheese, and pecans. Serve with the vinaigrette.

*recipe and image courtesy of Andreasrecipes.com.

Hope everyone enjoyed my double post Monday!

Question: What is your favorite way to eat berries?

Advertisements

211.5… And other stuff.

leave a comment »

This weeks weigh in, 211.5 lbs. Proof that even when you slide backwards a little, mess up from time to time, you can still be rewarded! This helps to strengthen my resolve and really reminds me what I am struggling for.

Breakfast:

Two eggs over easy, one slice of Silver Hills Mack’s Flax sprouted grain bread and a spoonful of organic salsa. Delicious breakfast. And of course there was local KBC coffee to wash it down!

While running around, had to get an afternoon pick-me-up:

Kaladi’s skinny tan white chocoloate mocha. Yea, I love my coffee! 🙂

For a quick lunch we split an order of sushi. My wife and I LOVE sushi and this lunch hit the spot.

So after lunch we headed to Eklutna Lake for the afternoon and enjoyed (a little) sun and (a little) rain. Walked for a good hour and a half enjoying mountain views and a gorgeous lake shore.

My wife and our two adorable kids:

And some gorgeous views:

iPhone camera close up:

And as for dinner my wife and I split half  of a half chicken quesadilla (1/4) and topped it with fresh made guacamole, salsa and lettuce and a spoonful of sour cream.

So, that was my day in a nutshell. Very good day. Hope everyone else is doing good too!

Bye for now!

Good Morning Breakfast!

with 2 comments

I finally tried what everyone is talking about… overnight oats! Oatmeal seems all the rave around the blogging food-o-sphere, like here, here, and here. Final verdict: back to the drawing board. And because I am such a bad blogger, I didn’t take any pics so I will give you a shot of my half finished locally roasted Kaladi Brothers Coffee instead:

Anyways, back to the oats. My attempt was an apple cinnamon (for lack of other ingredients, i.e. strawberries – *cry*) and my first impression was simply ICK! But, try try again is the old motto, so I did. I promptly decided to warm them up over the stove and that seemed to do the trick for me. They were decent, but I think I have something against cinnamon. Either way, when my fridge is refilled with good toppings, I will definitely give this breakfast a second go.

Apple Cinnamon Overnight Oats (for two):

1 cup oats

1 cup skim milk

2 Tbsp wheat germ

2 Tbsp golden flax seeds

2 tsp sucanat

1 apple of choice

pinch cinnamon to taste

-combine ingredients to sucanat, mix, and refrigerate over night.

-chop apple into bite size chunks, combine ingredients in pan, add cinnamon and stir over med/low heat until desired temperature. Serve and enjoy.

The whole reason behind the attempted breakfast is the simplicity of it. Add berries, vanilla, PB, you name it! The possibilities are endless! And for somebody that works at 6:30 am (my loving wife who too often skips breakfast), simplicity is a must in the morning!

Well, I’m off for now to read more blogs before work.

Question: What is your favorite oats flavor/topping combination?

No More Excuses!

with one comment

Excercise is hard! Really, I’m serious, it IS! But I’m not talking about the physical aspect of exercise (although this IS hard). I’m actually talking about the motivation required TO exercise. I find it SO hard to get off my lazy behind and actually get to the gym, or go for a run, or do a cycle class in the morning. Why is this? Why can’t I just wake up in the morning and go exercise? Why can’t I go to the gym after work on my way home? This is a long time problem for a lot of people and I have come to realize that while, yes, I am losing weight, I am losing it a lot slower than I should be. So today I wanted to present a few tips that may assist in conquering the “endless list of excuses.”

First, people are good at making excuses. No, really! We are! We will find or fabricate an excuse to get us out of any situation we aren’t comfortable with or simply don’t want to deal with. “Well, I didn’t eat a lot today so I will just exercise tomorrow,” or “It’s raining out so I’ll do my run when the weather is better.” These are all to common. So if you find yourself making excuses frequently, try writing them down. Look at them and then see if you can actually justify it. If you write down that you got hit by a car and are laying in a hospital bed then you’ve probably justified it. If you put down that you had a big dinner and are tired then you’re just making excuses!

Second, it is good for people to plan ahead. That is, don’t just show up at the gym not knowing what you intend to do. Many a failure has come this way. I have failed this way! I showed up, didn’t know what I wanted, got on a treadmill for 2 miles and left unsatisfied. Planning out your routine, what days you intend to exercise and so forth can definitely improve your chances of exercise success.

Lastly, write out a list of goals. What is it you really want, what is your prime goal and what are your smaller goals. Reward yourself when you achieve those goals (i.e. go on a small shopping spree, allow yourself a sweet dessert that is out of your normal diet, etc…). The goal system is a boost in motivation and confidence for anyone trying to change themselves. The reward system is also a good way to push yourself. This concept helped me quit smoking and I am trying to make it work for my exercise routines as well.

Always remember that little things can add up to big results. Replace the sugary coffee in the morning with a simple “skinny” latte or a plain coffee. Ease up on sugary foods, eat more fruits/veggies, etc… Every change you make for the better is one small step closer to your ultimate goal.

So, that is all I have for today’s post. Sorry but I have no food to show unless Moose’s Tooth Pizza is consumed later. We’ll see! 🙂 Goodbye for now and good luck for tomorrow!

Not feelin so good… sort of…

with one comment

OK, well mentally I’m feelin’ GREAT! After last nights workout and only 6 hours of sleep, I am surprisingly awake and eating my post exercise breakfast! YUP! I pounded out another 1.75 painful miles this morning on a day I should’ve rested (last nights workout really kicked my @$$). Leme tell you, NOW I’m sore!

But strawberries make everything better! Like this mornings oats (which I haven’t eaten in a LONG time):

My Oats:

1/3c oats

sprinkling of chopped dates

boiling water

1 heaping tbs each of:

wheat germ

ground flax seed

soy protein powder

and of course: STRAWBERRIES!

Add the cup of cottage cheese, fresh brewed kaladi brother’s peru blend coffee, and water and we’ve got a nice healthy breakfast (with no sugar required!). Now hopefully my muscles will heal by tomorrow from all the many, MANY squats we did in that Group Power class last night.

And speaking of the class, it was kinda weird being the only guy in there. I don’t know, but I think I might need to go back to my normal weight lifting routines. I guess we’ll see come next monday!

OK, well I’m off to get ready for work!

Written by dcwright02

July 27, 2010 at 7:44 am

Feelin good…

with 4 comments

WOW am I tired! Running AND an aerobics weight class? That is simply amazing for me! The sad part is it made me realize just how out of shape I truly am. 😦 But that’s also a good thing because now I know how much I need to work. So lookout gym, here I come!! On the agenda tomorrow: bike to work (without rain please!), and hit the gym on the way home to do some weight lifting!

And so, tonights dinner! Another big fat WOW! Better than last night! Shrimp fajita’s with peppers and onions, guacamole, fresh pico de gallo and doused with lime juice! The key ingredient missing from yesterday’s dinner… cilantro. Did it ever make the meal tonight!

OK, here it is cookin’ up:

And here we go with the final product:

And just because I like pictures today and food is making me happy:

A fruit basket that is actually FULL! And to continue my spirit of trying new things I got myself some red plums because I can’t ever remember trying them. I tried to get some figs (another fruit I haven’t tried) but they looked really bad… 😦 Oh well! Life goe’s on!

Also picked up the current issue of Cooking Light, so I’m hoping for some interesting new recipes to cook. Am I ever having a blast eating clean! OK, that’s about all I’ve got for tonight!

Written by dcwright02

July 26, 2010 at 9:31 pm

Dinner anyone?

with 3 comments

Well, it’s a late night post for me, not very tired at all and just finished watching the last season of Hell’s Kitchen! Gordon Ramsay is absolutely CRAZY! I just think it’s funny how much insanity he puts those poor chef’s through. But for a restaurant and 250,000 dollars, the hell would be worth it! OK, enough said about T.V. dinner and on to my delicious meal. Tonight we cooked up some steak fajita’s cooked with onions/peppers and topped with fresh guacamole and salsa. This meal was simply amazing!

Here it is cooking in the pan:

And here is the finished product:

They aren’t the greatest pics, but one of these days I might start using a camera that actually has a flash and no phone attached to it! 🙂 Tonight’s a short post, it’s almost 1:00 a.m. and I’m now really tired. Tomorrow is a new day with new food to cook and also my first ever Group Power class at The Alaska Club! I’m very eager to start trying new things in a new life instead of the same old comfy mess my life has been.

And of course, a question: What is important on your life’s goal list (big or small) and what are you doing to achieve that goal? OK, have a good night everyone!