Tag Archives: Oatmeal

A day in the life: San Fran edition!

I am finally settling into a semi-regular routine here in the city, at least during the work week. I wake up and marvel at the amount of space I have. Compared to my old room, which was literally an oversized closet, my room is a yoga studio!

yes, my old Texas license plate was BJ5 6969. classy.

Before work, I have been making paleo-ified oatmeal for breakfast. Being the rebel that I am, I occasionally throw some oat bran in there. Many people say that the number one thing they miss when going paleo is their morning oatmeal… here is your solution!

Coconutmeal [Paleo Oatmeal]

Recipe: Serves 1 – low carb, paleo, grain, dairy and sugar free

  • 5 tbsp coconut flour (can substitute half oat bran if desired)
  • 2/3 cup water (can substitute in some coconut beverage)
  • 2 tbsp coconut milk or greek yogurt (I use yogurt for more protein)
  • 2 egg whites
  • optional: 1/2 scoop protein powder
  • 2 tbsp nut butter of choice, or other toppings
  • salt, to taste

Directions – Mix the coconut flour and oat bran, if using, with the water and microwave for ~110 seconds. It will look dry when you remove it from the microwave.  Add the yogurt or coconut milk and stir. Add the two egg whites and stir until completely combined.

 Microwave for another 30 seconds. If adding protein powder, add and stir. Do not microwave again, simply add a bit of salt and stir. Top with nut butter and enjoy!

After breakfast, I commute to work using the Muni bus system, which I LOVE. With an iphone, it is super easy to navigate. You can use the directions to determine which bus to take and download MuniApp in order to know exactly when the bus is coming. You will meet every kind of person on the bus. My favorites are the sullen teenagers blocking out the world via plastic white ear buds and the extremely vocal senior citizens that have been taking the same bus for 20 years and know all the drivers.

 

really excited to get dressed for work…

At work, I am Quant coach to some of Dr. A’s patients. A Quant coach is essentially a life coach, so I aim to help people target things in their life they want to change and discover patterns that they can manipulate to bring about those changes. Since the work is only part time, I am also applying to an awesome gym to be a personal trainer and/or nutritionist. Fingers crossed!

For lunch, I have been bringing boring salads. I need to step up my game in the mornings because when it’s lunch time I get excited to chow down and then remember that I threw together a half-assed lunch. They appear even more lame when I have to go out and bring back the office deliciously expensive foie gras burgers, ahi salads, and lobster mac n’ cheese.

Today’s salad was romaine with shredded carrots, roasted squash, a tomato, and grilled chicken with blue cheese dressing. On the side I had a juicy, organic fuji apple and my fave Kind bar.

After work, I typically go to whichever gym I am trying out and either swim or do my usual stress-fractured-lifting routine.

Also, a few of you have asked how about me feetsies (how sweet of you!) and I am coming up on three months of recovery. On Friday the 28th, I have the doctor appointment that is supposed to give me the okay to begin lifting, running, and whatevering again. Toes crossed.

Post-workout I had a nasty protein shake. I ordered some personalized protein powder from True Nutrition and made the mistake of using the “double flavor” option. All I can taste is aspartame, with a hint of cake batter. I think that is what an aluminum cake would taste like.

After all that, I usually try to explore a bit and study for my personal training exam, which I am taking this week. Alternatively, today I spent an hour guarding a parking space for my car while waiting for my roomie to return home to help me.

Dinners have been very simple, healthy and tasty.

1 small sweet potato mashed with 2 Tbsp almond and peanut butter and topped with scrambled eggs, bacon, onions, and mushrooms

sauteed onions, bell peppers, mushrooms, and kale scrambled with 3 egg whites and 2 whole eggs and topped with lots of mozzarella cheese (salsa and sour cream sometimes too!)

After dinner I always have some kind of yogurt bowl. I like to tell myself its to help heal my bones, but it’s really just to satiate my dairy urges. At least suboxone isn’t prescribed for that kind of addiction!

guns n’ ice cream  [Humphrey Slocombe peanut butter bacon brittle banana, to be specific]

And that was..

Grain free faux-meal, topped with toasted coconut-macadamia nut butter

Hey everyone! I have to unique recipes to share with you today, but first I want to a do a little life recap / word vom!

This last weekend, my friends Zoe, Hayley, Anna and I drove up to Petaluma for the annual Butter and Eggs festival. The Petaluma area is home to many agricultural big names, like Strauss creamery, Clover dairy, and Lagunitas beer! Mmm. One day each year there is a festival with tons of local food stands, a parade, and a Cutest Chick Contest. The feathery kind, of course. We stayed at Anna’s mother’s home on Friday night and woke up at the crack of dawn on Saturday for a delicious, homemade breakfast. A fennel salad and buttery strata were perfect fuel for the day. We pounded some screwdrivers and hit the streets!

me, Anna, Zoe, and Hayley

We had a blast, but day drinking always leaves my body confused. I guess it is nice to shake things up sometimes though! Or stir ;)

Sunday was a day of recovery, studying, and Crossfit. I am loving CrossFit more and more by the day. The WOD was hard.

  • 300 m run
  • 300 ground to shoulders (cleans)
  • 300 m run
  • 30 shoulder to overhead
  • 300 m run

It wouldn’t have been so hard if I had gone with an intermediate weight, but no, ohhhhh no. I had to go heavier. I have been leaving some WODs feeling like I could have gone harder or lifted heavier, and that almost destroys the point. I do think it is a good idea to go with a “safe” weight when you are still learning all the movements, but there comes a time when staying at that weight isn’t going to bring you the improvements that you likely want. While some people finished the WOD in just over 10 minutes, I finished last at around 20. With 75 pounds to lift over my head 30 times, I needed stop and recover every couple reps of the overhead presses. But you know what? I am so glad I went for the “heavy” weight. I know I worked hard and I AM SORE, and that never happens. Moral of the story: Challenge yourself, because finishing a workout in the least amount of time does not equate to the greatest personal reward.

On Monday, I received some Total Body Consultants whey protein in the mail! I have been a long time customer of their Cinnamon Bun flavor, but have been too content to try another flavor or brand because it is that good. They were kind enough to send me a freebie of Alpine Vanilla so that I could branch out a bit. It has the same smooth, creamy texture that I have come to expect, and a light, vanilla-y flavor. However, I still prefer Cinnamon Bun! ;) If youre looking for a delicious, no carb, whey protein isolate, look no further than Total Body Consultants. 

my fave protein shake: Blueberry PopTart!

And finally, today, I started out my day with some paleo-friendly oatmeal fauxmeal. Actually, it depends on what form of paleo/primal diet one follows, but if you are down with flax then you can get down with this breakfast! It is PACKED with ~30 grams of protein and fiber. It is so filling that if you aren’t used to eating bulky breakfasts, you may want to reduce the flax by a tbsp.

I have post in the works all about Paleo and saturated fats and grains, but I want it to be perfect before posting, so bare with me!

Primal “Faux”meal

Recipe: Serves 1

  • 1/4 cup freshly ground flax
  • 1 1/2 tbsp coconut flour
  • 1 egg
  • 2 egg whites
  • 1/2 cup almond or coconut milk
  • 1 tsp vanilla extract
  • dash cinnamon + pinch salt
  • stevia, optional (or honey/maple syrup)

toppings: nuts, nut butters, shredded coconut, butter, drizzle of maple syrup, honey

Directions – Whip the eggs and almond or coconut milk together. Whisk in the flax and coconut flour. Let sit for at least 5 minutes. Stir in the eggs, any sweetener, spices, and vanilla. Microwave (or bake) until the desired consistency has been reached. For me, about 2 minutes was perfect. Check it every 30 seconds or so AND STIR IT UP. The length of time depends on if you want it more liquidy or more custardy.

Note: You can make this in the morning and eat it nice and hot OR you can make it the night before and refrigerate it and eat it cold in the morning. I have done both, but because my home is a sauna, I prefer it nice and cold! Also, you may want to add more coconut or almond milk to reach the desired consistency.

And what did I top it with?

The best nut butter I have ever made. Or will ever make.

Toasted Coconut-Macadamia Nut Butter

Recipe:

  • 1 cup roasted, unsalted macadamia nuts
  • 1/2 cup coconut shreds, toasted
  • pinch salt, to taste

optional: couple drops vanilla extract (try it plain first, which is how I prefer it!)

Directions – Combine the nuts and coconut in a blender and blend until smooth. Taste and add salt if desired.

After that bomb breakfast, I went to my physiology lab and dissected a frog. We stimulated the vagus nerve to induce bradycardia and cardiac arrest. We also completely removed it from the frog and it kept beating. Pacemaker cells are crayyyy! I will leave you with this:

Cheers!

Detox: Day 3-5. Conquering of the migraines!

Day 3:

Day three was a success as far as the detox went. My headaches were still present, but more of a dull humming rather than an opera of cracked out hyenas. ………  I didn’t have any coffee, dairy, refined sugar or wheat, but my food was fugly. I was rushing around all day going to class and studying for my midterm and simply lived off of leftovers. Lunch looked appalling and I don’t want to desecrate my blog with photos of it.

workout: bikram yoga class

Day 4:

By day 4, the headaches were almost completely gone, but I was starting to crave MEAT. I wanted bigger meals and more quality protein, so thats what I had! I don’t remember all of my snacks, but I know that fruit, hard-boiled eggs, and grain-free banana bread was in thur (somewhur?).

Breakfast: 

bowl lickin’ good

Breakfast bulgur heated up with some almond milk and a banana-peach pie topping! The topping was completely inspired by Natalie. Simply put some coconut oil in a pan on the stove on medium heat. Add a few slices of peach and banana and saute. Add in a handful of walnuts and a drizzle of maple syrup. Cook until everything is caramelized and delicious. Scoop on top of the bulgur.

Lunch:

Grilled chicken, bulgur, broccoli, cauliflower, and cherry tomatoes tossed in basil walnut pesto. BOMB!

90 minutes of  indoor rock climbing!

Dinner: 

For dinner, I experimented with something that is new to me – white miso paste! I made a tasty stir fry with bok choy, japanese eggplant, yam noodles, and chicken that I will perfect and post soon!

Day 5:

Caffeine headaches were absent, but I finally started to miss my dearly beloved gelato! Snacks were the same as yesterday.

Breakfast:

Oatmeal topped with 3 scrambled eggs cooked with some butter, 1 sunny side up egg with yolk popped, and a handful of cherry tomatoes. Satisfying.

Lunch: 

Best meal of the day fer sure. 

BBQ salmon and white bean salad

Recipe: Serves 1

2 cups romaine lettuce

sliced cucumber

cherry tomatoes

~2 tbsp Annie’s Cowgirl Ranch dressing

4 oz salmon, grilled

~1/2 cup white beans, cooked

~2 tbsp Trader Joes BBQ sauce

pinch salt

handful whole wheat panko bread crumbs

Directions – Toss the salad, cucumber, and tomatoes with the ranch and plate. In a bowl, combine the salmon, white beans, and BBQ sauce. Mix well. Scoop on top of the salad. Top with a sprinkling of whole wheat bread crumbs.

Football Field Sprints Workout

10-15 minute warm up jog

100 meter sprint down the football field

100 meter walk back to start

repeat 10x

10 minute cool down jog

There is something sexy about running on the football field. I think it is because it has been somewhat of a forbidden fruit for me these last few weeks. Every time I run to the high school track and football field, it is infested with pre-pubescent boys practicing for pre-season, and I am stuck with the track and bleachers again.

Dinner:

Dinner was another stir fry, and just as delicious as the first! It was too late to take a photo, but the main ingredients were bok choy, quinoa, egg plant, chicken, shredded coconut, and the rest you will have to wait for!

Post Dinner… 

Seeing as Day 5 was a) my second genetics midterm, b) the anticipated end of my detox and c) Friday, I made mojitos and went out with some wonderful friends!

Skinny Mojitos

best summer drink e v e r 

Recipe: Serves 1

2 oz silver rum

~6 drops NuNaturals liquid stevia (or to taste)

2 tbsp lime juice (or to taste)

2 tbsp fresh mint

6 oz water

ice

Directions – Combine the rum, stevia, lime, and mint in a glass and muddle. Add the water and ice and stir. Enjoyyy!

I am going to keep up with not drinking coffee for as long as I can. I am hoping to simply only drink coffee when I really need it. I also might reduce the dairy a bit, since my digestion seems to have improved without it. Or was it the lack of coffee? Or gluten? Or..

Guess I’ll never know!

Ps – If you are a winner of my NuNaturals Stevia giveaway and you have not contacted me yet, please do so by Monday at noon. Otherwise, I will have to re-pick several winners! You can check here.

Give it another tri

Hello! I hope everyone had a lovely weekend. Seeing as this is finals week, I should have been studying the entire time, but Delta Gamma had other things in mind. For whatever reason, they chose this weekend for Presents (where you get presented to your families as a DG by your Big ;)), so my mom flew in from Texas on Friday. We ate at a few superb restaurants in Davis and Sacramento and went to the Presents luncheon on Saturday.

The new members, I am top middle

After she left on Sunday, I studied, went for a run, and studied some more. Today was more studying and a swim! I have decided that I want to get back into triathlon training… I think. I don’t plan on ever being as hardcore as I used to be, but I miss swimming and cycling. Mainly swimming. Plus, joining the UCD triathlon team would be a great way to meet more people. Triathlon seems to attract people who are pretty intense and unique, and UCSB’s team offered me some good friendships. Today’s workout was extremely simple:

Getting Back Into It Pool Workout

1500 swim

10 x 50  fast, 10-15 second break

100 swim

300 kick

100 cool down

And what powered this workout? Why Chocolate Coconut Oatmeal of course!

Recipe: Serves 1

1/2 cup oats

1/2 cup milk

1/2 cup water

2 tsp cocoa powder (quality is key!)

pinch salt

a few drops vanilla extract

dash cinnamon

1-2 tbsp Artisana coconut butter

1 tbsp coconut shreds

Directions – Combine all the ingredients except the coconut butter in a bowl. Microwave for 90 seconds. Top with coconut butter and more coconut shreds and enjoy.


Once again, Im sorry for all the bowl food. I swear I have been eating things off of plates too… I will post some real recipes soon!

Salted Chocolate Peanut Butter Oats

I woke up before my alarm today due to voices coming from the driveway. (No worries, just my housemates randomly awake at 6am… I am not sure if they ever went to sleep.) With my extra time, I decided to make something new for breakfast. This has no doubt been done before, but it was new to me and one of the best bowls of oatmeal I’ve had. I know I say that too often… but I mean it!

Thank you to everyone who participated in the contest! There were so many people who commented that I had never seen before; it was awesome to learn of my unknown readers! Thank you all for following the blogsky. Y’all make it worth it :)

Salted Chocolate Peanut Butter Oats

Highly recommended.

Recipe: Serves 1

1/2 cup oats

1/2 cup milk

1/2 cup water

2 tsp cocoa powder (quality is key!)

pinch salt

a few drops vanilla extract

dash cinnamon

1-2 tbsp peanut butter [Y'all! Please be sure to by peanut butter that has not had any oils added to it! Look for a jar that only has peanuts (and salt, if you want) on the ingredients list. It is very common for companies to add plant oils that aren't nearly as good for you and hydrogenated oils which are downright bad for you in order to reduce the need for stirring! For more info, see my fats post!]

Directions – Combine all the ingredients except the PB in a bowl. Microwave for 90 seconds. Top with PB and savor every last delicious bite until you are swiping the bowl clean with your index finger. Repeat?

Option: You could totally sub out the peanut butter for coconut butter and coconut shreds. I have. Tis’ amazing.

Benefits:

Peanut butter  * a cheap and ‘licious source of healthy unsaturated fats!

Cocoa powder * a potent source of antioxidants

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Warm Gingerbread Oatmeal

I forgot to mention in my original post yesterday that I am having my first giveaway!! While I was at Foodbuzz fest, I visited the Foodzie table at the Tasting Pavilion. Basically, for 20$ a month, Foodzie will send you a “tasting box” full of unique and delicious products. EVERYTHING that I sampled from them was downright delicious. Foodzie contacted me and offered to give two of my readers a free tasting box! Giveaway ends Sunday at 10pm Pacific time!

How to enter: Go to yesterday’s post and…

1. One entry for commenting saying that you want to win a free box of delicious goodies!

2. One entry for commenting with a recipe you would like to see me make or “healthify.”

3. Two entries for mentioning this giveaway on your blog!

Now, as I promised, I have an amazing gingerbread oatmeal recipe for you.

I needed to break out of the yogurt-muffin and pumpkin-oatmeal rut. While perusing Love of Breakfast, I saw that she made gingerbread oatmeal. Why didn’t I think of that? Pure genius! I decided to base my recipe off of my Ginger Teff cookies and it turned out amazingly. It tastes just like gingerbread; perfect for the holidays! And it isn’t just sweet, it has a bit of spice and kick to it as well.

Warm Gingerbread Oatmeal

Recipe: Serves solamente uno

1/2 cup rolled oats

1/2 cup water

1/2 cup milk

1 tbsp maple syrup or molasses

lots of fresh grated ginger

pinch cloves

small pinch mustard powder

shake of cinnamon

1 tbsp coconut butter

shredded coconut

Directions- Microwave the oats, water, milk, and spices for about 90 seconds. Stir and top with the maple syrup, coconut butter, and shredded coconut. Enjoy!

Benefits:

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

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!

Banana Walnut Oats

So this morning I tried a few new things with my oats. First of all, I used coconut milk instead of regular milk. Que rico! Tienes que probarlo inmediatamente. Periodo. Secondly, instead of the standard almond butter, I used macadamia nut butter! Macadamia nut butter is very interesting. It isn’t sweet like coconut butter and it isn’t as salty as almond butter. It tastes very creamy and savory, but doesn’t have an overtly strong flavor. I think it could pretty much go anywhere that you would want to put cream or tahini or a healthy source of fat.

I also am a huge fan of banana bread so I themed my breakfast accordingly:

Recipe: Serves 1

Pour 1/2 cup oats or oat bran, 1/2 cup of coconut milk, and a little under 1/2 cup water into a tall bowl. Microwave for 3 minutes.

In another bowl, microwave half a banana until melty, about 70 seconds. Stir the banana, a tsp of vanilla, a pinch of Maca, chia seeds, and salt into the oats. You can also add 1-3 tablespoons of egg whites for extra protein and creaminess.

Top with a spoonful of macadamia nut butter and crushed roasted walnuts. To roast the walnuts, put in the oven at 375-400 for a couple of minutes, until light brown.

Benefits:

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

Walnuts * A healthy source of monounsaturated fats, which are good for your hair, skin, and fat metabolism. They also have one of the highest concentrations of antioxidants of the nut family, along with almonds.

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

Banana * Potassium, doy.