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Archive for the ‘Temperature’ Category

7:45 AM (at the gym):

Resistance training at the gym: 3 sets, 12-15 reps of each:

  • back extension (15lb barbell in each hand)
  • chest press (70lbs first set)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • assisted pull-ups/tricep dips (2 sets each @ 45lbs)
  • front/side planks (1 each x 60sec)
  • 10 push ups

6:30pm:

Temperature: 14° C

Distance run/type: 7.5k / Tempo

Clothes: Capri pants, Lululemon tank top, Adidas outer shell, Asics TrailRunners.

Feeling: Good. I started off a bit cold, and my arms stayed cold for a while, but eventually I warmed up and was glad to be wearing the tank top.

♦♦♦

This morning began with a Green Monster (half a banana, 1/4 c strawberries, 2 big handfuls of spinach, 3/4c soy milk) and half an Ezekiel 4:29 English Muffin with 1 tsp almond butter. Delicious, and I managed to get in two servings of by 6:45am – pretty impressive, no?

After I finished up a medium-effort session at the gym, I refueled with half a scoop of protein powder with water, and then enjoyed a mug of Italian Blend coffee with some 2% lactose-free milk. Mmm….

Mid-morning snack:

For lunch, I forgot to bring some of my Kasha (that was not), so I ate a big spinach salad with beets, cucumbers, 1 hard boiled egg, black olives, and fat-free Italian dressing. On the side, I toasted a mini whole wheat bagel and had some jam on it (for lack of having anything else to top my bagel with!).

It actually hit the spot pretty well.

For dessert, I indulged in some more Easter candy:

  • a piece of a raisin and oatmeal cookie
  • 1 cookies and creme egg
  • 4 dark chocolate mini eggs
  • 2 slivers of lindt chocolate (that was once a bunny!)
  • 2 jujubes

Two and a half hours before my run, I had some instant cinnamon oatmeal with some dried blueberries.

I was still hungry, so I ate a date roll rolled in almonds about one hour before my run.

It was a tough run. However, I’m fairly certain that I ran it faster than last week (we did the same route) and I finished it feeling relatively okay. Can’t really complain about that!

After the run, I refueled with half a banana, and a few other goodies when I got home (read: two Balsamic and Basil Triscuits, 4 Whoppers, 4 Robin Eggs, 1 small piece of dark chocolate, 1 jelly candy).

At least I somewhat countered my sweet tooth with the below salad – salad greens, black olives, chickpeas, cucumber, beets, Kasha, Sriracha, and fat-free Italian dressing. I know, it doesn’t look very pretty, but it was refreshing, delicious, and filling so that’s enough for me!

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Temperature: 4° C

Distance run/type: 16k / LSD

Clothes: Capri pants, Lululemon tank top, Adidas outer shell, Asics TrailRunners.

Feeling: Great! My hands were a bit cold for the first 8k or so, but they warmed up, and the cold wind felt amazing while running in the sun.

♦♦♦

After yesterday’s hot cereal breakfast, I woke up extra early so that I could prepare another hot breakfast before my long run. I figure now is the time to experiment with different types of breakfasts in case I’m interested in changing up my usual morning routine. This morning, I didn’t think I had time to wait for the Red River Cereal to cook, so I cheated and used prepared 1/2 cup  5-grain hot cereal with 1 cup water. To it, I added (inspired heavily by Caitlin’s Pumpkin Spice Oatmeal):

  • 1/4 cup pureed pumpkin
  • 1 tbsp espresso powder

When it was ready, I topped it with some slivered almonds, frozen strawberries, and lots of cinnamon. The pumpkin actually added a lot of volume to this, and it yielded about 1.5 cups of cereal. Since today was my long-run day, I decided that I’d probably be okay eating this as my sole fuel for my run. It was fabulous! I didn’t even take a gel halfway through the run like I normally do and I felt energetic throughout the majority of the (pretty hilly) run.

When I got home, I refueled quickly with a small helping of Mocha yogurt before I got to work on my Banana and Nut Butter Stuffed French Toast.

Banana and Nut Butter Stuffed French Toast

I first came across this glorious sandwich on Megan’s blog (who was inspired by Caitlin’s Grilled Banana Sandwich). I finally had an opportunity to make my own version today – and am I ever glad that I did!

Ingredients:

  • 2 slices Ezekiel 4:29 bread
  • 1 small banana
  • 1 egg
  • dash of milk (I used organic unsweetened soy milk)
  • brown sugar
  • cinnamon
  • almond butter
  1. Beat the egg and milk in a shallow bowl and soak both pieces of bread on it. Slice the banana length-wise and then cut each length in half.
  2. Preheat a non-stick pan to medium-high and coat with cooking spray.
  3. Add the bread and bananas to the pan, and sprinkle brown sugar on the uncooked, egg side. After about 2 minutes, flip the bread and bananas, and sprinkle cinnamon onto the other side.
  4. When the bread and bananas are finished, remove from pan, spread some almond butter on one of the slices of bread, add bananas and the finish it off with the other slice of bread.
  5. I didn’t have any powdered sugar or maple syrup, so I drizzled mine with some organic honey and proceeded to stuff my face for the next 10 minutes. As if this weren’t indulgent enough, I am seriously considering adding some chocolate nut butter to this sandwich next time I make it. Mmmmm

Well, now that I’m rightfully stuffed for the time being, I’m going to run some errands and enjoy the rest of my Sunday.

Happy weekend to everyone!

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Temperature: 4° C

Distance run/type: 6k / steady run

Clothes: Capri pants, Lululemon tank top, Adidas outer shell, Asics TrailRunners.

Feeling: It was a gorgeous and sunny, so about 10 minutes into the run, I had to take off my outer shell and run with my tank top.

♦♦♦

I love Saturday mornings. It’s the one day a week that I don’t have to set my alarm and I allow myself to sleep in. Unfortunately, since I wake up between 6:30 and 7:30 every other day of the week, “sleeping in” usually means waking up at 8:30 – even when I don’t go to bed until 3 or 4am the night before. I tried as hard as I could to sleep in, but at 9am, my body refused to sleep any longer, so I finally rolled out of bed and cooked (note, not threw together!) some Nut Butter ‘n Espresso Cereal.

Ingredients:

  • 1/4 cup Red River Cereal
  • 1 cup water
  • dash of salt
  • 2 tsp natural almond butter (or your favourite nut butter of choice)
  • 1/4 cup frozen strawberries (they get all nice and melty! but you can use fresh as well of course)
  • 1 tbsp instant espresso powder

Cook Red River cereal with water and salt until it reaches your desired consistency. Add nut butter, strawberries, espresso powder and a healthy splash of milk (I used organic unsweetened soy milk). Mix together and enjoy!

All mixed together. It was delicious!

I took my time getting ready to go for my morning run, so just before I left, I had two fresh strawberries and some Mocha yogurt with a few multigrain pretzel waffles.

It was a perfect day to go for a run. The wind was cool, but the sun warmed me up immediately. When I run on my own, I usually listen to music, but lately I’ve been running without it. I find that it allows me to concentrate on my surroundings, my breathing, and my thoughts. I may still need my music on longer solo runs, but for now, I’m content with just taking in the scenery around me.

When I got home, I was craving another pumpernickel egg sandwich, so I made a Goat Cheese, Asparagus and Red Pepper Egg Pumpernickel Sandwich.

Ingredients:

  • 2 slices pumpernickel bread
  • Two Asparagus stalks, chopped
  • 4-5 Red Pepper slices, chopped
  • 1 egg, beaten
  • Dill (of course!)
  • Black olives, chopped
  • Minced garlic, about one clove
  • 1 tbsp goat cheese
  • 1 tbsp green salsa
  • 1 handful baby spinach
  • Salt
  • Your favourite spices/seasonings (I used Italian and roasted pepper spice mixes)
  1. In a small non-stick pan coated with cooking spray, heat up your garlic. When the garlic is ready, toss in the red peppers and asparagus and cook until they are softened, maybe 5 minutes.
  2. Toss cooked vegetables into beaten egg. Add spices and mix. Pour mixture into the heated pan and cook on both sides until done.
  3. Spread goat cheese and green salsa on one side of toasted Pumpernickel bread. Layer the egg onto the bread, add baby spinach and top with a second slice of pumpernickel bread.

On the side, I had some lovely grilled asparagus, red peppers, and red beets, dressed with chopped black olives and green salsa.

In the afternoon, I snacked on some toasted Ezekiel 4:29 bread (my new favourite bread!) topped with almond butter and fresh sliced strawberries, along with a giant mug of coffee. Mmmm.

Oh yeah, and I had a few of these throughout the day. Maybe 4 or 5? I’m not sure what my life would be like without chocolate.

Dinner was a partial success – my Easy Grilled Mahi Mahi was incredible, but my Kasha was not.

Easy Grilled Mahi Mahi

Ingredients

  • 2 Mahi Mahi fillets
  • 5-6 slices of lemon
  • Roasted Pepper seasoning (I use this)

Preheat the oven to 350º, and a cast iron grill on the stove on medium-high heat. Pat the Mahi Mahi dry, and rub a generous amount of Roasted Pepper seasoning onto the flat side of the fillet. When the cast iron grill is ready, place the fish onto the grill, seasoned side down. Important: do not move the fish – allow it to sear as it will create a lovely crust! Once the oven is ready, and the fish is partially cooked through (you’ll notice a colour difference between the cooked and uncooked part of the fish), add some lemon slices on top of the fish, and move the grill into the oven to bake for 15-20 minutes, depending on your oven. The lemon slices keep the fish really moist and juicy. This is my favourite way to prepare any kind of fish. It has never failed me!

The Kasha That was Not

Instead of just cooking it with water (I didn’t have broth), I decided to add some turmeric, onion, and garlic powder to my Kasha. Unfortunately, it still lacked in a lot of flavour, so I started randomly throwing in different spices, in a poor attempt to save it. Furthermore, I think my water was too hot, because as soon as I threw in the Kasha, half of them exploded and turned mushy. The pieces that didn’t explode were too crunchy, so I ended up adding more water (as it kept disappearing quickly) in an attempt to continue cooking the raw pieces. I think I threw in some soy sauce, and a few different herbs and spices. It tasted okay. Definitely not something to write home about. Hopefully I’ll have better luck next time. I heard they can be turned into some pretty tasty pancakes, so I will definitely have to explore that.

As for the side salad, I just mixed some salad greens, baby spinach, cooked beet cubes, cucumber, black olives, Sriracha, and some fat-free Italian seasoning. I overdid it slightly on the Sriracha sauce though, as my tongue was numb halfway through eating the salad.

I ended the evening with some green grapes, air-popped popcorn, and 2 mugs of caffeine-free Chocolately Chai tea.

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Temperature: 13° C

Distance run/type: 8 hill repeats (plus 3k walk-of-shame warm-up/cool down) / hill training

Clothes: Capri pants, sports bra, Adidas base layer, Adidas top layer, Asics TrailRunners.

Feeling: A little too hot, but by the end of the run, I got cold fast and was glad to have a long-sleeved shirt.

♦♦♦

I woke up feeling stiff from yesterday’s tempo run. Not a good start to the day, considering what lay ahead of me that evening. I comforted myself with my old faithful breakfast: 1/4 cup each of Banana Nut Muslix, Kashi Go Lean, Kashi Go Lean Crunch, and Fibre 1 cereal with 1 tsp chunky peanut butter, 1/4 frozen strawberries, and 3/4 cup of organic unsweetened soy milk.

Mid-morning snack consisted of one container of fat-free yogurt (another excellent flavour!).

I didn’t have time to prep a salad for lunch so lunch consisted of 1/2 curry rice with peas, raw red peppers, “steamed” asparagus (all I did for this was rinse the asparagus before microwaving it – the water from rinsing the asparagus is all you need to cook it), and the other grilled haddock fish fillet that I made earlier this week. It was surprisingly good.

Not long after, I snacked on some baby carrots and one white cheddar rice cake.

Oh, and I had four of these babies. I love Easter candy!

About two hours before my run, I snacked on a wheat ‘n honey bagel double toasted with peanut butter and jam. May have overdone it again – I’m still trying to figure out how much to eat before a tough run – but tasty nonetheless.

First of all, remember when I said yesterday that the plan was to do 6/7 hill repeats tonight? Well, it was actually 7/8. Despite it being the steepest hill I’ve encountered this year, and almost feeling ill by 4th hill, I managed to tough it out and complete 8 hill repeats. As if that wasn’t masochistic enough, I guilt-tripped myself into doing some planks and push-ups after we got back to the store. I definitely paid for it – I could barely put my coat back on afterwards and I definitely did not have enough energy to do my usual light run home. On my way back, I picked up a banana, but my queasy stomach could only handle half of it.

When I got home, I put together another quickie salad with black olives, red peppers, cucumbers, one hard-boiled egg, and salad greens with Sriracha and Italian fat-free salad dressing. I ran out of rice, so I toasted up a piece of pumpernickel artisan bread and added a thin layer of herb cream cheese and topped that with cucumber slices. Delicious!

I also snacked on a few dried figs (nowhere near as tasty as the organic ones I bought the other day – major lesson learned here!) and cherries. I may have also shoved a few Basil and Balsamic Triscuits into my mouth as well.

Since I’ve got plans to do some resistance training tomorrow, I decided to whip up a breakfast cookie to enjoy before I went to the gym tomorrow. I used:

  • 1/3 cups rolled oats
  • 1 tbsp almond butter
  • 1/2 scoop chocolate protein powder
  • 1/2 mashed banana
  • 2 tsp espresso powder
  • 2 tsp shredded coconut

Hopefully it will taste as good as it sounds!

My appetite was through the roof tonight. After I put away my breakfast cookie to mellow out in the fridge overnight, I had about 1/2 cup of Mocha fat-free yogurt, 2-3 cups of air-popped popcorn, and a steaming mug of Peppermint, Ginger, and Fennel Tea.

It will be interesting to see how I feel when I wake up tomorrow after tonight’s hill training. I predict lots of pain – hopefully not, but I didn’t stretch as much as I should have. I’ll keep you posted.

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7:45 AM (at the gym):

Resistance training at the gym: 2 sets, 12-15 reps of each:

  • lunges (20 each side)
  • chest press (70lbs first set, 75lbs second set)
  • seated row (70lbs)
  • shoulder press (45lbs and 50lbs)
  • assisted pull-ups/tricep dips (2 sets each @ 55lbs)
  • front/side planks (2 sets of each x 60sec)

6:30 PM:

Temperature: 10° C

Distance run/type: 7K (plus 2.5K warm up & cool down)/tempo

Clothes: Capri pants, Lululemon tank top, Adidas outer layer, Asics TrailRunners.

Feeling: So-so – I wore my jacket for the first 1K or so because it felt a bit cold, but I ended up overheating so I took it off – and then I felt slightly cold for the next 2K or so until I finally warmed up. Next time, I would consider wearing a t-shirt instead of a tank top.

♦♦♦

Note: my regular digital camera finally kicked the bucket yesterday so I will have to make do with my iphone camera until I get a replacement digital camera.

This morning, I decided to experiment with replacing my usual cereal breakfast with a Green Monster which included:

  • 3/4 cups soy milk
  • 2 big handfuls of raw baby spinach
  • 1/2 frozen banana
  • 1/2 cup frozen strawberries
  • 1/2 scoop chocolate protein powder

While delicious, I still felt like I needed to eat something solid so I toasted up one mini bagel and slathered on a thin layer of almond butter.

Before work, I headed to the gym to do some Resistance training. I felt pretty good, but I’m not sure if I pushed myself to my capacity so I might try to increase the intensity next week. I’m always nervous about going too far and injuring myself… but I want to make the best of the time that I do spend at the gym as well.

I finished up my workout with 1/2 scoop protein powder and water.

Then I rewarded myself with a mug of Noisette coffee from Timothy’s lactose free skim milk. When I got to work, I ate a container of fat-free yogurt. Just for the record, I’m finding this dessert yogurt absolutely delicious! The lemon parfait (pictured below) is very yummy.

For lunch, I had the fish that I grilled/baked last night, along with a giant leafy green salad with red peppers, cucumbers, and 1/2 cup of curry rice with peas. The first was perfect! I suspect it would have tasted even better if I had eaten it right out of the oven because there would still have been a crust on one side of the fish. Oh well, it was still really tasty.

Thanks to Easter candy sales, I opened a package of candies that I picked up from Shoppers last night and shared the rest with my coworkers – the majority of the candies were gone within hours!

At around 4pm, my stomach started growling and I thought I’d try fueling myself before tonight’s run with a wheat ‘n honey bagel, double toasted with butter and cheddar cheese. While delicious, it didn’t quite taste as good as the 12-grain toasted bagel with butter and cheddar cheese that I had from Cafe Supreme two weeks ago. Unfortunately, I did not feel very energetic during my 7k run later that night. In fact, I was huffing and puffing for the first 3K, feeling incredibly out of shape. When I finally felt warmed up enough to stop panting loudly as I ran, I was already on my way back to the finish. Next time I may experiment with something a little more refined like a sesame seed bagel. Or, I may just stick with having a sports gel before the run. I just don’t want to become dependent on gels if I don’t have to!

After we got back to the store, I continued running at an LSD pace to cool down. I ended up stopping at the Longo’s near Yonge and Bloor and picked up a banana as some recovery food until I could get home for a proper dinner.

While waiting for my eggs to cook, I snacked on three (yes, there are only two pictured below) Balsamic Vinegar and Basil Triscuits and about 25g of Wakame salad.

Dinner was another big salad with salad greens, red peppers, cucumbers, curry rice and peas, 1 hard-boiled egg, italian fat-free salad dressing and some Sriracha (aka “Rooster Sauce”) sauce.

Evening snack consisted of some baby carrots, one dried organic fig, and about 2-3 cups of air popped popcorn.

I am not really looking forward to hills tomorrow – we’re onto 6/7 hill repeats and it looks like it is supposed to rain. I’m keeping my fingers crossed that the rain miraculously disappears during the 2 hour window period of training.

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Temperature: 10-14° C

Distance run/type: 14K (plus 2k steady run home)/LSD run

Clothes: Capri pants, Technical past race t-shirt, Asics TrailRunners.

Feeling: Perfect.

It’s been a gorgeous weekend so far. On Saturday morning, I went for a leisurely 4k steady run because I couldn’t resist the lovely weather.

This morning, I began my day with a bowl of cold cereal (1/4 cup each of Banana Nut Muslix, Kashi Go Lean, Kashi Go Lean Crunch, and Fibre 1) with 1 tsp of chunky natural peanut butter and 1/4 strawberries with about 3/4 cup of organic soy milk.

After breakfast, I went for a 14k LSD with my running group. It was definitely a perfect morning for a Sunday morning run. If only the weather could stay this way all year round! On my way home, however, I got attacked by a massive dog (who, in his defense, probably just wanted to play?) but it set my heart off for sure, and I didn’t calm down until I was safely in the confines of my apartment. I’ve been seeing a lot of people talk about Green Monsters lately so I finally decided to try making one for myself. After doing some digging around, it looks like they originate from this lovely lady. I have to say, these are pretty amazing – I am definitely a convert and I’m probably going to add these into my regular rotation of post-workout snacks.

Alison’s Green Monster Experiment

  • Half a banana (I happened to have one frozen on hand, but fresh works too)
  • Just under 1/2 frozen strawberries
  • 3/4 cup organic unsweetened soy milk
  • 2 big handfuls of baby spinach

Blend everything together and enjoy!

Seriously, this did not disappoint. It tasted like strawberries and banana – no trace of spinach at all! Thanks, Angela!

There may or may not have been a few glutinous indulgences this weekend – such as a large helping of banana frozen yogurt dipped in peanut butter in waffle cone. There may be a big Easter feast coming my way as well later on today. That’s what holidays are for, right?

Happy Weekend!

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Temperature: 14° C

Distance run/type: 7 hill repeats (plus 6K warm up/cool down with group & 2K on my own)/hills training

Clothes: Adidas shorts, Lululemon tank top, Adidas outer layer, Asics TrailRunners.

Feeling: Great – I managed to do almost the entire run with just my tank top and shorts. On the way back from the hill, I wore my jacket because it was getting a little windy but even that felt too hot at times.

It’s been a really long day so I’ll leave you with some quick pictures, and an old recipe that I’ve been meaning to post for a while.

Breakfast:

Lunch:

Vegetable Bibimbap (not pictured but it was DELICIOUS) and half a butter tart.

Snacks:

  • Suzie’s Puffed Thin Cakes – Spelt (3)
  • Chocolate Dairy Milk Easter egg (1)
  • Individual size Hershey’s milk chocolate (1)
  • 1 banana (post-run)

Dinner:

And now, it’s recipe time! But first, some background…

A few weeks ago, I was browsing the vegetable aisle in the grocery store one day for inspiration, when I saw that Italian eggplants were on sale. Unable to resist, I immediately picked up two gigantic eggplants and assumed there would be dozens, hundreds of recipes that I could experiment with. Unfortunately, when I got home, it took me almost a week to get around to cooking with the said eggplant. I also discovered after making Sweet Potato, Leek, and Eggplant Fritatta and Baba Ganoush that eggplant can go a long way. When I made the Baba Ganoush, I had a lot of skin and some meat that couldn’t easily be scooped out left over and I just couldn’t bring myself to throw it out. After searching through my fridge, I decided to experiment with stir-frying it with tofu. A few spices here and there, and suddenly I ended up with something very similiar to curried paneer. It also lasted me as lunch for a week, and so that made me (and my stomach) very happy, indeed.

Eggplant and “Paneer” Curry Stir-fry

Ingredients:

  • Olive oil
  • 1 cooking onion, chopped
  • 1 package of extra-firm tofu, cubed
  • 1.5 cups of roasted eggplant (give or take as much as you want), cubed
  • 1.5 cups frozen peas (be as minimal or liberal as you want)
  • Curry powder
  • Salt

Directions:

  1. In a non-stick pan, heat up olive oil and fry tofu until edges are crisp. Remove from pan.
  2. Add more olive oil and saute onions with curry powder until they soften.
  3. When onions are ready, add in eggplant and tofu and cook until everything is heated through. Add salt, pepper, and any other spices that you feel like experimenting with. At the last minute, add in the frozen peas and allow them to cook through.

I noticed that the flavour improved the most after a few days in the fridge. I made mine really plain because I wasn’t sure how it would taste – but next time, I’ll be much more adventurous with my spices. In any case, it was still delicious and the tofu was an excellent substitute for Paneer.

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