Good afternoon y’all! It has been a full week since my last post and it feels so wrong! My foot is still in da boot, and I have yet to get a confirmation on whether or not it is fractured.
I should be getting an MRI this week and will finally know what’s going on down there. Regardless, I definitely won’t be able to get back to my normal lifting and CrossFit workouts in the near future. I miss them so much I can’t even explain it. I don’t really look forward to working out like I used to because the workouts I am doing aren’t what I really want to do. I think it is important though to keep working out in order to prevent muscle wasting, strength loss, cardiovascular fitness decline, as well as increase blood flow for healing. Not to mention maintaining SANITY and giving an endorphin boost! I had been avoiding the rec center for the first two weeks of my injury, but I finally braved it. Every time I felt judged I just had to tell myself that a) no one really cares and b) I know I am only doing safe exercises, so if people are judging then eff them. It turns out there are a lot of machines one can do with an injured foot!
Injury-Safe Full Body Gym Workout #1
- Pull ups until failure, 3 rounds
- Quad extension machine, 3 sets of 8, 90 lbs
- Hamstring flexion machine, 3 sets of 8, 80 lbs
- Bench press, 3 sets of 8, 65 lbs (SO WEAK!)
- Butt Kick-Back machine, 3 sets of 8 per leg, 190 lbs (ONLY do this if you are confident you can isolate the part of your foot that is not injured. I purely used my heel so no pressure on metatarsals.)
- Back extensions, 3 sets of 12, holding 45 lb plate
- Hanging tricep dips, 3 sets until failure
Occupying myself has been going very well. That goal list is officially annihilated. I have started up two research projects that will extend through August. The first is under Dr. Baar at UC Davis. He is trying to figure out the cellular pathway that leads to muscle growth. So, what I am doing is taking cells from rats that either have the leucine (an amino acid) transporter gene or don’t and culturing them in several different media. Then, we run a test to see which ones are growing the most proteins (AKA muscle).
The second research project is under Dr. Havel, also of UC Davis. He is investigating the effects of drinking sugary beverages on hunger, blood triglyceride levels, and insulin sensitivity. I don’t start this one until Friday, but a few times a week I will be driving out to the UCD Medical Center in Sacramento to partake. One some days I will be preparing the buffet food for the research participants (in order to see if the sugar drinkers eat more than the non-sugar drinkers) and on others I will be taking their blood and running tests on it to see the hormonal and triglyceride responses to drinking the sugar-laden drinks.
I can’t wait to learn more about the science behind these studies and get a better feel for what research is like! I will definitely blog about the cool nutrition and muscle building stuff I learn in the next month or so. :)
As far as volunteering, I found a position that I am the most excited about out of everything.
But I need your help!!!
What I am going to be doing is with LINC Housing. LINC stands for Low Income Housing and is a non-profit organization that builds affordable housing in big cities. I will be working at the housing (which are apartments) in Sacramento as a Youth Empowerment Educator. This means that once a week I will look after the kids and teens that live in the apartments for 3 hours in an after school/summer program. For 1 of those 3 hours, I get to teach the children whatever I want. Of course, I want to teach them about healthy food and exercise and inspire them partake in a healthy lifestyle. However, I have no experience with kids! Let alone teaching them! Besides my massive family reunions, I interact with children on the rare occasion. How do I get them stoked on veggies? How do I not bore them with facts and figures? I want to engage them and help them find their own fire for healthy foods and habits. If anyone has any experience or tips on how to keep kids engaged, teach them about healthy living, and make learning fun – please leave a comment or email me at lauren dot dedecker @ yahoo dot com!
And finally, a mouthwatering recipe for you. I usually don’t remake dishes – I may vary them a bit, but exact repetitions are rare. When I do replicate a meal, I know I must share it on the blog. This recipe is unique blending of the flavors of American BBQ, Indian spices, and summer produce. It may sound odd, but trust me, they go together seamlessly.
BBQ Peach & Coconut Chicken
Recipe: Serves 1. Paleo, dairy free, gluten free, low carb, high protein.
- 1/2 cup sweet onion, diced
- 5 oz chicken breast, raw
- 1 ripe peach or nectarine
- 1/4 cup full fat coconut milk
- 2 handfuls kale, shredded
- 1 tbsp BBQ sauce
- spices (from greatest amount to least): cinnamon, pumpkin pie spice, garam masala, smoked paprika, chili pepper, TJ’s African Smoke Pepper, pinch red pepper flakes, tiny pinch cayenne pepper
- salt, to taste
- shredded coconut, to top
Directions – Dice the sweet onion and cube the raw chicken breast. Place a pan on the stove on medium heat. Add the onion and chicken and top with spices. [Note: If you don't have all the spices, that is okay, it will still turn out great.] Once one side of the chicken is cooked through, flip and add the diced peach or nectarine to the pan. Add additional spices to the peach or nectarine (I used mainly the sweeter ones for the peach). Once the chicken is thoroughly cooked, add the coconut milk and BBQ sauce. Stir.
Sprinkle salt over the entire pan. Let cook for about a minute, then add the kale. Once the kale has wilted and the sauce is thick, scrape everything onto a plate. Top with shredded coconut and enjoy!!
Up next… Cheesy Apple Bacon Muffins ;)