Ran almost 5 miles this morning, actually it was only 4.45 now I'm looking at my cardio trainer app, maybe another quarter walking to warm up and cool down. 49.10 average of 11:03 min/mile. I followed this with a 75 minute hot yoga class that was very slow moving and full of hip openers, ouch!
Made a pre-workout drink from "Thrive Fitness" before going and I think this made a huge difference in my energy and ability.
1 medjool date
2 cups water
1Tb sprouted buckwheat groats
1Tb vanilla hemp protein from trader joe's (which has sugar added)
1 Tb ground chia seeds
1 packet of electrolyte drink mix lemon lime flavor
Blend in a high speed blender
between workouts I had a third of a Vega Sport energy gel, and another electrolyte drink mix.
Post workout drink almost the same except I used 1 cup coconut water, 1 cup water, and 1 banana, no electrolyte mix, and instead of hemp I used 1 scoop Vega WFO
About an hour later I made another smoothie with 5 romaine lettuce leaves, 1/2 cup of blueberries, 1/2 a banana, a scoop of Vega WFO, and a scoop of Rainbow Light Vanilla Protein Energizer (brown rice, green food, fiber and enzymes).
This held me for a few hours, and then we had our weekly splurge of vietnamese food. Spring rolls with peanut sauce, and 1/2 a bowl of soup with vegetables, rice noodles, and fried tofu....mmmmm
Afternoon snack-1/3 a Hail Mary chocolate coconut tart. I am still feeling like I want to eat! I think I will cook some swiss chard for dinner.
Sunday, July 15, 2012
Saturday, July 14, 2012
Golden Beet and Kale Salad with Hemp Seeds
Our local Co-op sells this wonderful salad which I tried for the first time the other day. I googled it, and came up with several versions of this salad served at other co-ops around the country. So I came up with this version that I think is pretty close to what I tried.
1 bunch of kale finely chopped
1 bell pepper, diced
1 large carrot shredded
1 scallion chopped
1 scallion chopped
3 golden beets shredded
1/4 cup of olive oil
3 Tb tahini
1 Tb garlic powder
2 Tb tamari or aminos
2 Tb apple cider vinegar
1/2 tsp each of oregano, basil, salt
2 Tb hemp seeds
mix the dressing and then toss with the kale
Zucchini Lasagna with Tofu Ricotta and Cashew Cheese
More cashew cheese! This was the recipe that inspired me to make the enchiladas. It was actually the best lasagna I had ever made. Not totally vegan, but gluten-free and dairy free.
6 zucchini sliced lengthwise
1 block of tofu
2 cups cashews soaked
juice of 2 lemons
1 Tb garlic oil
2 Tb olive oil
1Tb nutritional yeast
1/4 onion
2 eggs
2 tsp oregano
2 tsp thyme
2 tsp onion salt
1 jar of Monte Blanc Spicy Marinara-or your favorite sauce
To make the tofu ricotta add tofu, 1 Tb lemon juice, 1/2 the herbs, onion, and 2 eggs to a food processor or blender.
To make the cheese blend cashews remaining lemon juice olive oil, garlic oil, nutritional yeast, and the other 1/2 of the herbs.
Layer sauce in the bottom of the pan, then zucchini slices, then tofu mixture, then another layer of zucchini more sauce and then cheese. The cheese will be creamy so just smear it into the sauce, repeat. Bake at 375 for 30 min covered, for 30 min uncovered, and let rest for 45 min.
6 zucchini sliced lengthwise
1 block of tofu
2 cups cashews soaked
juice of 2 lemons
1 Tb garlic oil
2 Tb olive oil
1Tb nutritional yeast
1/4 onion
2 eggs
2 tsp oregano
2 tsp thyme
2 tsp onion salt
1 jar of Monte Blanc Spicy Marinara-or your favorite sauce
To make the tofu ricotta add tofu, 1 Tb lemon juice, 1/2 the herbs, onion, and 2 eggs to a food processor or blender.
To make the cheese blend cashews remaining lemon juice olive oil, garlic oil, nutritional yeast, and the other 1/2 of the herbs.
Layer sauce in the bottom of the pan, then zucchini slices, then tofu mixture, then another layer of zucchini more sauce and then cheese. The cheese will be creamy so just smear it into the sauce, repeat. Bake at 375 for 30 min covered, for 30 min uncovered, and let rest for 45 min.
Collard Green Enchiladas With Black Beans and Cashew Cheese
1 bunch of collards blanched
2 cups canned or cooked black beans
1 ear of corn
1/2 onion
1 tomato
1 bell bepper
1 roasted red pepper, or jar of pimentos
2 cups soaked cashews
1 cup red chile sauce
1 cup tomato sauce
1 zucchini
2 tb lemon juice
2 tsp vinegar
2 tb nutritional yeast
1-2 tb olive oil
1 vegetable bullion cube
salt
Chop off the stems and then blanch the collard greens lightly for about 90 seconds each in boiling water and set aside.
Sautee the onion bell pepper corn and zucchini and tomato, add the black beans.
Blend the red chile sauce with the tomato sauce I used 505 red chile, and Glen Muir roasted garlic diced tomatoes, about 1/2 jar, and 1/2 can of each blended with the bullion cube.
Take each collard leaf and fill it with the bean , mixture then roll tucking the sides in as you go.
Pour the chile sauce all over the top
Now rinse out the blender and make the cashew cheese.
Add 1 cup cashews with 1 tb lemon juice, nutritional yeast, salt, and pimento or roasted pepper and olive oil. Blend in the Vitamix until creamy adding water if needed.
Pour this cheese on top of the enchiladas.
Bake for about 30 min ant 375
To make cashew sour cream for serving
Blend 1 cup cashews, vinegar, and 1 Tb lemon juice in the vitamix until creamy.
Serve with cashew sour cream, cilantro and maybe lettuce or salad.
2 cups canned or cooked black beans
1 ear of corn
1/2 onion
1 tomato
1 bell bepper
1 roasted red pepper, or jar of pimentos
2 cups soaked cashews
1 cup red chile sauce
1 cup tomato sauce
1 zucchini
2 tb lemon juice
2 tsp vinegar
2 tb nutritional yeast
1-2 tb olive oil
1 vegetable bullion cube
salt
Chop off the stems and then blanch the collard greens lightly for about 90 seconds each in boiling water and set aside.
Sautee the onion bell pepper corn and zucchini and tomato, add the black beans.
Take each collard leaf and fill it with the bean , mixture then roll tucking the sides in as you go.
Pour the chile sauce all over the top
Now rinse out the blender and make the cashew cheese.
Add 1 cup cashews with 1 tb lemon juice, nutritional yeast, salt, and pimento or roasted pepper and olive oil. Blend in the Vitamix until creamy adding water if needed.
Pour this cheese on top of the enchiladas.
Bake for about 30 min ant 375
To make cashew sour cream for serving
Blend 1 cup cashews, vinegar, and 1 Tb lemon juice in the vitamix until creamy.
Serve with cashew sour cream, cilantro and maybe lettuce or salad.
Berry Berry Shortcake
I made this dessert for fathers day. It was amazing.
Bob's Red Mill biscuit mix- 1 recipe per directions on bag-I followed the directions but my biscuits came out like hockey pucks. I still used them and they were still good.
2 cans of coconut milk refrigerated overnight
vanilla extract
fresh berries
lemon thyme for garnish
open the cans of coconut cream being careful not to shake them, and scoop of the solid part from the top. Using a handheld mixer, add powdered sugar or other sweetener of choice and beat for 1-2 minutes until desired flavor and texture is reached.
I then layered mine with a biscuit, cream, fruit, repeat
I also drizzled just a little bit of agave nectar on top and sprinkled some lemon thyme from the garden.
Bob's Red Mill biscuit mix- 1 recipe per directions on bag-I followed the directions but my biscuits came out like hockey pucks. I still used them and they were still good.
2 cans of coconut milk refrigerated overnight
vanilla extract
fresh berries
lemon thyme for garnish
open the cans of coconut cream being careful not to shake them, and scoop of the solid part from the top. Using a handheld mixer, add powdered sugar or other sweetener of choice and beat for 1-2 minutes until desired flavor and texture is reached.
I also drizzled just a little bit of agave nectar on top and sprinkled some lemon thyme from the garden.
The Day After... My First PT
So I decided to hire a personal trainer. I always wanted to do it, but never thought it was affordable. Since I have been in this plateau for the last year and I also now have my energy stores back, I figured its now or never. I am going to try and keep up the blog about my experience over the next 12 weeks. What I do in my workouts, what I am eating, and hopefully some before and after pictures if I have anything to show for it in the end. Yesterday was my first meeting with him, and I was prepared for the worst. This is what we did:
warm up- yoga flow
lunge, forearms to the ground to open the hip, side lunge twist, straight leg with forehead to knee. Repeat each side 5 times.
accross the length of the studio- high kick and touch opposite hand, quad stretch with each step, grapevine fast, grapevine with high knee.
Then we did a circuit with the TRX system which are basically straps attached to a bar that you use along with your body weight.
circuit 1
rows-1 min, rest 30 sec
push ups- 1 min, rest 30 sec
single leg squat with opposite leg extended in front-30 seconds each leg, rest 30 sec
plank-1 min, side plank each side 30 sec.
repeat
circuit 2 tabata
squat down lift up this giant sand bag ball over the head and then thow it down hard-20 sec, 10 sec rest
mountain climbers 20 sec, 10 sec rest
Squats with arms up 20 sec, 10 sec rest
Side lunge 20 sec 10 sec rest.
That was it!
At first I felt I could have easily gone back and done 20 min on a stairclimber, but I decided to rest.
So this morning I was unexpectedly sore! My shoulders, core, back and triceps.
Breakfast thrive style home made granola. Vega wfo
Snack kale salad
Lunch collard green enchiladas
Snack Vega energizing smoothie
Trader joes 100 calorie dark chocolate bar and peanut butter.
I usually dont eat dinner, but I did eat some popcorn with coconut oil and nutritional yeast in the evening and also had a gin and tonic.
I felt a little sore in the morning, and it got a little worse later in the day. Not so bad I couldn't walk or move, but I could feel it. I also felt like I overdid something in my right shoulder
Excited to continue
warm up- yoga flow
lunge, forearms to the ground to open the hip, side lunge twist, straight leg with forehead to knee. Repeat each side 5 times.
accross the length of the studio- high kick and touch opposite hand, quad stretch with each step, grapevine fast, grapevine with high knee.
Then we did a circuit with the TRX system which are basically straps attached to a bar that you use along with your body weight.
circuit 1
rows-1 min, rest 30 sec
push ups- 1 min, rest 30 sec
single leg squat with opposite leg extended in front-30 seconds each leg, rest 30 sec
plank-1 min, side plank each side 30 sec.
repeat
circuit 2 tabata
squat down lift up this giant sand bag ball over the head and then thow it down hard-20 sec, 10 sec rest
mountain climbers 20 sec, 10 sec rest
Squats with arms up 20 sec, 10 sec rest
Side lunge 20 sec 10 sec rest.
That was it!
At first I felt I could have easily gone back and done 20 min on a stairclimber, but I decided to rest.
So this morning I was unexpectedly sore! My shoulders, core, back and triceps.
Breakfast thrive style home made granola. Vega wfo
Snack kale salad
Lunch collard green enchiladas
Snack Vega energizing smoothie
Trader joes 100 calorie dark chocolate bar and peanut butter.
I usually dont eat dinner, but I did eat some popcorn with coconut oil and nutritional yeast in the evening and also had a gin and tonic.
I felt a little sore in the morning, and it got a little worse later in the day. Not so bad I couldn't walk or move, but I could feel it. I also felt like I overdid something in my right shoulder
Excited to continue
Sunday, July 8, 2012
Vegan Nacho Salad
Ingredients needed:
2 cups Romain Lettuce
1/2 cup Cooked pinto or black beans ( or canned)
1 cup tofu taco filling (recipe to follow)
2-4 Tb Pico de Gallo or Salsa
2-4 TB We Can't Say its Cheese-Mexi Cheddar
Farmboy Tortilla chips (optional)
Start with your bed of salad, add as much chopped romaine lettuce as you would like, and then follow with the toppings. I add the beans, then tofu, throw a few broken up chips on top, then top with pico and cheese sauce. To make the cheese more "saucy" I microwaved about 2 TB with about 1 TB of my bean juice (or water would also work), for about 25 seconds.
Tofu Taco Filling (serves 2)
1/2 block of tofu
1-2 TB oil for cooking
1/4 onion diced
1 TB tamari
1 Tsp cumin powder
garlic salt and red chile powder to taste
Start by sauteing the onion, and then crumbling the tofu into the pan. Add the rest of the seasonings and adjust according to taste. Continue to cook until the tofu is dry and crumbly, about 10-15 minutes, stirring occasionally. A well seasoned cast iron or non-stick pan works best for this.
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