Tag Archives: Blueberries

Hello from Lake of the Ozarks!

I have immersed myself in summer and it feels so good. This means going to summer school in the morning, workout  in the afternoon, and dividing the rest of my day to studies and fun with friends. I have been lifting weights 2-3x a week and doing most HIIT (high intensity interval training) cardio 2-3 days a week. For your workout inspiration…

Track Intervals #1

12 minute warm up jog (for me, this is running to the track near my house)

200 meter SPRINT

200 meter SLOW walk/shuffle/jog (this totals 1 lap)

repeat 4x or 9x

12 minute cool down jog

Mix Up Workout

This workout was inspired by Lori. It truly is a workout that you have no excuse to not do. No matter where you are or how little time you have, you can drop and do this little routine!

15 minute warm up jog

10 pushups

10 deep squats

10 jumping lunges

10 situps

repeat 4x or 10x

5 minute cool down jog

Lifting #1

1/2 mile warm up jog or run

5×10 squats, 125 lbs  [booty]

3×10 dead lifts, 80 lbs   [lower back/hamstrings]

3×10 lat pull down, 50 lbs  [upper back]

3×10 seated double arm cable pully rows, 40 lbs [mid back]

3×12 seated leg press, 185 lbs [booty/hamstrings]

3×10 military press, 30 lbs [shoulders]

3×10 cable push down, 30 lbs [triceps]

3×12 (on each side) side bend, 45 lbs [abs]

3×12 hanging leg lifts [lower abs]

1×1 whey protein smoothie

If you aren’t sure what some of these are, this is a great website!

My current favorite whey protein smoothie is

Blueberry PopTart Protein Smoothie

1/2 cup frozen blueberries (Rhythm and Blueberries is the best)

1 scoop cinnamon bun whey protein powder

2 tbsp greek yogurt

handful ice

3/4 cup vanilla almond milk

pinch salt

optional toppings: shredded coconut

Blend away!

I updated my Recipes page, so it should be much easier to find the type of meal you are looking for! I have been lacking in the inspiration department as far as cooking goes, but when I return home from my family reunion (from now until Sunday!) in Lake of the Ozarks, I plan on getting back into cooking REAL meals. I have been feeding on very simple things that I almost feel silly posting because they are so simple. For example, breakfasts have included Texas style breakfast tacos…

whole wheat tortilla, 1 egg + 3 egg whites, full fat cheddar cheese, sour cream, cherry tomatoes, onions

yogurt messes…

high fiber cereal, corn puffs, vanilla almond milk, greek yogurt, mixed nuts

And lunches have included homemade spring rolls, salads, sandwiches, burgers, and…

Summer Strawberry & Almond Chicken Salad

1/2 grilled chicken breast (cold), shredded

2-3 tbsp sour cream

~5 strawberries, sliced

2 tbsp slivered almonds

Toss ingredients together and serve on a salad or as a whole grain sandwich or wrap!

perfect for a hot summer day

My housemates thought it was strange I was using sour cream instead of mayo for chicken salad, but I thought it was grreat. Ill be back in a few days, enjoy your weekends!

Parting words of wisdom from last weekend’s adventure in SF…

as I wear my heels…

Happy 4th of July!

Happy 4th of July from Lake Tahoe! This weekend has truly been a blessing. Carlyn and I drove to Tahoe early Friday morning to her parent’s new home on North Shore. It is the longest period of time I have been able to spend with her throughout our entire friendship. She is the busiest girl I know. She wants to be a vet and apparently getting into vet school is even harder than med and law school combined. I have to fight for a sliver of her time between her two jobs, internship, and school – so obviously spending an entire weekend with her and her fam has been extra special. We have gone hiking…

We have tanned…

We have eaten delicious food and made fresh mojitos…

And simply enjoyed the beauty around us..

In 4th of July spirit, I have a recipe that can easily be made red, white and blue! Just add a few red sprinkles or cherry chunks ;)

Vanilla Cashew Blueberry Cookies

sugar free but delish!

soo creamy

Recipe: Makes ~10 cookies

Dry ingredients - 

1/2 cup whole wheat white flour

1/2 cup NuNaturals baking blend stevia (can sub in sugar in equal quantities)

1/8 tsp salt

1/2 cup blueberries

optional: dash cinnamon and/or tbsp brown sugar

Wet ingredients - 

1 tbsp butter, melted

3 tbsp cashew butter

1 egg

1/2 tsp vanilla extract

Directions – Preheat the oven to 350. Combine all the wet ingredients in a bowl and mix well. Combine all the dry ingredients in a separate bowl (except blueberries) and mix well. Add the dry ingredients to the wet bowl and mix with a spatula until well combined. Fold in blueberries. Take a spoonful of cookie dough, roll into a ball, and flatten onto a cookie sheet. Bake for 8-12 minutes.

they were a hit –  literally gone in 10 seconds

Benefits:

Cashews * may help prevent gall stones and are a prime source of copper, tryptophan, magnesium, and phosphorous. Low copper intake can lead to anemia, osteoporosis, elevated LDL cholesterol (bad), and join problems. Inadequate magnesium can lead to muscle cramps (the kind that wake you up at night in agony), headaches, high blood pressure, and fatigue. While obviously high in fat, most of it is monounsaturated and may help lower triglyceride levels and reduce risk of cardiovascular disease.

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Finals: Survival Mode

First of all, I just want to thank you all for the sweet comments on my last post. Y’all are truly the best.

*

You know that biochemistry lab I have been bitching about for the last 9 weeks? Well, it is finally over. Completely. No more labs. No more lab reports. No more mid-protein-assay break downs. No more quizzes. And no more final.

I had so much anxiety about the final that it caused me to stress eat. Stress eating is something that I think is very common amongst women (especially school-aged), and is even more prevalent around midterms and finals. However, I usually don’t have much of a problem with it. I’ve found that if you fill up on mostly balanced and nutritious foods during the day, you don’t really have all that much room to cram in froyo, cookies, and brownie bars. But this lab final bypassed all that logic and sensibility and had me scouring our kitchen for anything with a 6 carbon chain and a hydroxyl group on the end. (AKA sugaaaaaa.) After a day or two of that, enough was enough. I decided to make something that was sweet, but actually satisfying and healthy to boot. And thus, the personal blueberry pie was born.

Comfort food at its best

This little pie is sugar free, made from whole grains, and packs a punch of antioxidants. Sweet and delicious. Best of all, it can be made in under 5 minutes flat, if you want. The blubes burst in the microwave (or oven) and soak the granola and coconut in sweet blueberry juice. [Since it is sugar free, all you bloggers who are doing Alex’s sugar free challenge can feel free to imbibe in this lil’ beauty!]

5 ingredients – say whattt?!

Personal Vanilla Blueberry Pie

suga free and supa easy.

Recipe: Serves 1

3/4 cup blueberries (I am obsessed with Rhythm and Blueberries, if you’re local!)

2 tbsp plain greek yogurt

4-5 drops vanilla NuNaturals stevia (or regular stevia + a few drops vanilla extract)

2 tbsp Love Grown Granola + 2 tbsp high fiber cereal (I used Fiber One Honey Clusters)

1-2 tbsp unsweetened coconut shreds

pinch salt

Directions – In a bowl, combine the blueberries, greek yogurt, stevia, and salt. Mix well. Scrape into a small ramekin. Top with granola, cereal, and coconut. To cook, either microwave for 1 minute (or until the blueberries have burst) or bake at 350 for about 8-10 minutes. Enjoy with a dollop of whipped cream!

my precious… 

Benefits:

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Oats * A prime source of soluble fiber which has been proven to help lower total cholesterol levels. They also contain a unique antioxidant called avenanthramides which prevent the oxidation of LDL cholesterol. This is good because the oxidation of LDL cholesterol is part of the atherosclerosis process. Basically, oats help prevent heart disease. They also contain selenium, potassium, phosphorous, pantothenic acid, and magnesium.

[source]

I have been meaning to do a review of Love Grown Food’s granola for ages now. They kindly sent me two flavors: Raisin Almond Crunch and Sweet Cranberry Pecan. Honestly, both were so good that this was the only recipe I was able to make with them before my housemates polished it all off! I am not usually a big granola fan, but Love Grown’s texture is really different – in a great way. It is very crunchy and light. And they don’t skimp on the goods, which is both rare and awesome. There are giant coconut flakes in every bite and each flavor had plenty of cranberries, raisins, and nuts. To top it all off, they don’t add any artificial flavors, HFCS or hydrogenated fats (blech) to their products. Definitely a fabulous granola.

Blueberry Yum Yum

So due to the responses to the poll I have decided to occasionally write about fitness and working out, try to include more vegetarian and vegan recipes, and perhaps divulge a bit more fun, personal information. There was also 1 request for me to divulge a recipe for “cooked outer labia.” I am afraid that I happen to be non-cannibarian, so I will not be cooking up any vag. Sorry.

I wish I had some exciting news, but I will have my face in a book until my finals are over, which will be next Thursday. Ochem and Physics are Monday, so Ill basically be checked out after that ;). I also just want to put a word out to the families who lost a loved one due to the Gaza aid flotilla raid. When a loved one goes off to war, the risk is obvious and acknowledged, at least internally. But when someone decides to get into humanitarian aid, the risk of death seems more distant. This affect is probably even more true for family members. :(

(insert awkward transition)

Merp. Well, I know I have said this before but, this was the best bowl of oats I have ever had.

Recipe: Serves 1

In a tall bowl, combine 1/2 cup oats, a little under 3/4 cup milk, and 1/4 cup water. Add 1 tsp heavy whipping cream. Microwave for 2 minutes.

Mix in a shake of cinnamon, 1 tsp vanilla extract, 1 tbsp egg whites and 1/2 cup blueberries. Microwave for 1 more minute.

Top with a drizzle of maple agave syrup and a heaping spoonful of macadamia nut butter. Garnish with extra berries. ENJOYYYYY!

Benefits:

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Oats * are complex carbohydrates, meaning they will not spike your blood sugar and are slow to digest.

Macadamia nuts * a good source of monounsaturated fats and contain B vitamins and calcium!