Okay, today is the start of our meatless month. Last night I had "Mighty Meat" pizza...yum. I could only eat a few pieces and thought, "I'll save it for tomorrow." Then I remembered, and ate another piece! ha!
Good luck everyone...write in with how it's going!
Monday, July 14, 2008
Friday, July 11, 2008
Keen-wah
Quinoa. Let me introduce you to this protein packed little seed. It's sweet, nutty flavor is great for breakfast, salads, dinner and dessert. It contains all nine essential amino acids, making it a complete protein (a raritey in plant protein sources). It's rich in fiber, VB6, Riboflavin, Magnesium, Zinc, and Iron. Perfect for our meat free challenge. I've seen it in lots of spots in the supermarket...in those clear "Red Mill" packages or boxed by the flax seed.
Here's several recipes you can try:
Greek-Style Quinoa Burgers (I'll be trying this one for sure!)
serves 4
prep time 35 mins
1/2 cup quinoa, rinsed
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
1 can (15 ounces) great northern beans, draned and rinsed
1/4 cup plain dried bread crumbs
1 large egg, lightly beaten
1 teaspoon ground cumin
coarse salt and ground pepper
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pita breads (6-inch)
1/2 English cucumber, thinly sliced diagonally
1. In a small saucepan, bring 3/4 cup of water to a boil, add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, 12-14 mins, set aside (stop here for basic quinoa recipe).
2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, bread crumbs, egg, cumin, 1 teaspoon slat, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
3. Form mixture into four 3/4 inch think patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 mins to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8-10 mins per side.
4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.
per serving: 493 cals, 20 g protien, 14 g fat, 75 g carb, 13 g fiber
Quinoa Pudding
serves 8
prep time 30 mins
Pair this lighter version of rice pudding with your favorite dried fruit
3/4 cup quinoa, rinsed
4 cups skim milk
1/4 cup sugar
1/4 cup honey
2 large eggs
1/4 teaspoon ground cardamom
1/2 cup golden raisins
1/2 cup chopped dried apricots
1. In a large saucepan, bring quinoa and 3 cups milk to a boil; reduce to a simmer and cook, stirring occasionally, until tender, 12-14 mins.
2. Meanwhile, in a medium bowl, whisk together sugar, honey, eggs, cardamom, and remaining cup of milk. Reduce heat to medium-low. Stirring constantly, slowly pour egg mixture into quinoa; add raisins and apricots.
3. Cook, stirring constantly, until mixture is think enough to coat the back of a spoon, 3-5 mins. Pour pudding into a 2-quart dish and let cool slightly. Cover surface directly with plastic and refrigerate until cool, at least 2 hours.
(I like mine hot though!)
per serving 226 cals, 9g protein, 2 g fat, 45 g carb, 2 g fiber
Quinoa Salad
2 cups quinoa
1/2 cup crushed hazelnuts, toasted
1/4 cup minced green onions
1/4 cup dry black currants, soaked in warm water then drained
1/4 cup sherry vinegar
1/4 cup olive oil
Boil 4 cups water, add quinoa and cook on medium heat for 10 mins. Drain in strainer, then spread on cookie sheet and let cool. Do not rinse.
After quinoa has cooled, place in a bowl, add the remaining ingredients and season with sea salt and freshly ground black pepper to taste.
As an option: Add 1/4 cup finely crumbled blue veined cheese.
YUM!!! Can't wait to try these!
Here's several recipes you can try:
Greek-Style Quinoa Burgers (I'll be trying this one for sure!)
serves 4
prep time 35 mins
1/2 cup quinoa, rinsed
1 medium carrot, cut in large chunks
6 scallions, thinly sliced
1 can (15 ounces) great northern beans, draned and rinsed
1/4 cup plain dried bread crumbs
1 large egg, lightly beaten
1 teaspoon ground cumin
coarse salt and ground pepper
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
4 pita breads (6-inch)
1/2 English cucumber, thinly sliced diagonally
1. In a small saucepan, bring 3/4 cup of water to a boil, add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, 12-14 mins, set aside (stop here for basic quinoa recipe).
2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, bread crumbs, egg, cumin, 1 teaspoon slat, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
3. Form mixture into four 3/4 inch think patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 mins to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8-10 mins per side.
4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce.
per serving: 493 cals, 20 g protien, 14 g fat, 75 g carb, 13 g fiber
Quinoa Pudding
serves 8
prep time 30 mins
Pair this lighter version of rice pudding with your favorite dried fruit
3/4 cup quinoa, rinsed
4 cups skim milk
1/4 cup sugar
1/4 cup honey
2 large eggs
1/4 teaspoon ground cardamom
1/2 cup golden raisins
1/2 cup chopped dried apricots
1. In a large saucepan, bring quinoa and 3 cups milk to a boil; reduce to a simmer and cook, stirring occasionally, until tender, 12-14 mins.
2. Meanwhile, in a medium bowl, whisk together sugar, honey, eggs, cardamom, and remaining cup of milk. Reduce heat to medium-low. Stirring constantly, slowly pour egg mixture into quinoa; add raisins and apricots.
3. Cook, stirring constantly, until mixture is think enough to coat the back of a spoon, 3-5 mins. Pour pudding into a 2-quart dish and let cool slightly. Cover surface directly with plastic and refrigerate until cool, at least 2 hours.
(I like mine hot though!)
per serving 226 cals, 9g protein, 2 g fat, 45 g carb, 2 g fiber
Quinoa Salad
2 cups quinoa
1/2 cup crushed hazelnuts, toasted
1/4 cup minced green onions
1/4 cup dry black currants, soaked in warm water then drained
1/4 cup sherry vinegar
1/4 cup olive oil
Boil 4 cups water, add quinoa and cook on medium heat for 10 mins. Drain in strainer, then spread on cookie sheet and let cool. Do not rinse.
After quinoa has cooled, place in a bowl, add the remaining ingredients and season with sea salt and freshly ground black pepper to taste.
As an option: Add 1/4 cup finely crumbled blue veined cheese.
YUM!!! Can't wait to try these!
Thursday, July 10, 2008
Getting Ready
With our vegetarian challenge just a few days away we have to get ready! Like I said earlier, we will be getting rid of meat but NOT the protien! Protien is important for people who exercise in just a few ways...like YOUR MUSCLES are made of the stuff! Sooo, we need to really make sure we're getting the right amount since we're getting rid our usual protien supplier. Without protien, fatigue, injury and amenorrhea are just a few of the problems we'd be facing. No thank you.
Most people need between .36 and .8 grams of protien/pound body weight each day. If you are active you'll obviously be on the higher end of that scale. I'm going to recommend we all get at least .5g/pound body weight each day.
Since we're not eating meat we'll also have to be aware of our Iron, Calcium, Zinc and vB12 intake which we also commonly get from meat sources. Whole grains, veggies, fruits, legumes, nuts, seeds, and soy products will help with the iron, calcium and zinc. Breakfast cereal w/ milk, fortified soy milk, soy/veggie burgers will fill in with vB12.
I'm excited because I think we'll all become more aware of protien and it's importance and learn about alternative protien sources to meat.
I'll be posting more ideas, but for now stock up on:
*hummus *cottage cheese *peanut butter *legumes!! *soy products *veggie burgers(I love the black bean kind) *whole grains *veggies *fruits *nuts *seeds *cereal *protien bars (find one with little sugar...these may help get that protien in if you're having a hard time
Your homework:
*calculate your protien needs with at least .5g protien/pound body weight
*go shopping for some yummy meat alternatives
*email me if you're really in...I need current weight & height, current consumption of meat, age, activity level, current energy level (how you're feeling)...
ellom8@hotmail.com
Most people need between .36 and .8 grams of protien/pound body weight each day. If you are active you'll obviously be on the higher end of that scale. I'm going to recommend we all get at least .5g/pound body weight each day.
Since we're not eating meat we'll also have to be aware of our Iron, Calcium, Zinc and vB12 intake which we also commonly get from meat sources. Whole grains, veggies, fruits, legumes, nuts, seeds, and soy products will help with the iron, calcium and zinc. Breakfast cereal w/ milk, fortified soy milk, soy/veggie burgers will fill in with vB12.
I'm excited because I think we'll all become more aware of protien and it's importance and learn about alternative protien sources to meat.
I'll be posting more ideas, but for now stock up on:
*hummus *cottage cheese *peanut butter *legumes!! *soy products *veggie burgers(I love the black bean kind) *whole grains *veggies *fruits *nuts *seeds *cereal *protien bars (find one with little sugar...these may help get that protien in if you're having a hard time
Your homework:
*calculate your protien needs with at least .5g protien/pound body weight
*go shopping for some yummy meat alternatives
*email me if you're really in...I need current weight & height, current consumption of meat, age, activity level, current energy level (how you're feeling)...
ellom8@hotmail.com
Thursday, July 3, 2008
Clarification
Quieting a few concerns:
This is not a protein free study. We will be eating from mostly non-animal protein sources. We will still eat eggs, cheese, milk and other animal products, just not meat. We will make sure that we're getting enough protein from other sources, it will be fun to try a few new vegetarian products.
As runners/joggers/dancers/people/exercisers it is important to eat protien!
In the next few weeks leading up to the 14th I will be posting recommendations and menu ideas. I'm not going to leave you high and dry!
All other aspects of your diet should remain the same. This way we can see what change occurs based soley on eliminating meat from the diet.
Feel free to voice other concerns.
This is not a protein free study. We will be eating from mostly non-animal protein sources. We will still eat eggs, cheese, milk and other animal products, just not meat. We will make sure that we're getting enough protein from other sources, it will be fun to try a few new vegetarian products.
As runners/joggers/dancers/people/exercisers it is important to eat protien!
In the next few weeks leading up to the 14th I will be posting recommendations and menu ideas. I'm not going to leave you high and dry!
All other aspects of your diet should remain the same. This way we can see what change occurs based soley on eliminating meat from the diet.
Feel free to voice other concerns.
Wednesday, July 2, 2008
Join me for a study
I've alway been interested in the benifits of a vegetarian diet. However, I also feel that meat is important (and tasty) too. I've read several studies on the benifits of eating a vegetarian diet during the summer months including a cooler body temperature and metabolic cleansing and rest. It also seems that during these months it's difficult to avoid eating meat due to all of the parties, bbq's, and baseball games. In an effort to motivate myself to give this summer vegetarian diet a try, I thought I'd make it official and hopefully get some people to join me.
I want to really see if there is a change in the way you feel in response to a summer vegetarian diet. Here are some of the controls I'd like to present in this study for the participants.
*currently consume meat product (pork, chicken, turkey, beef, etc.) at least once every other day (at LEAST!)
*are willing to provide a record of current weight, current amount/type/frequency of meat consumption
*NOT eat meat for 1 month (once the study begins)
*are willing to provide a record of changes seen in weight, overall health, and any other noticible changes
*Study will commence the 14th of July until the following month, the 14th of August.
I know that this may seem a little challenging, but it will help to do it as a group and I would love to provide support along the way. I will post vegetarian recipes and other helps as we go.
Please sign up in the comments below and write any other questions you may have.
I want to really see if there is a change in the way you feel in response to a summer vegetarian diet. Here are some of the controls I'd like to present in this study for the participants.
*currently consume meat product (pork, chicken, turkey, beef, etc.) at least once every other day (at LEAST!)
*are willing to provide a record of current weight, current amount/type/frequency of meat consumption
*NOT eat meat for 1 month (once the study begins)
*are willing to provide a record of changes seen in weight, overall health, and any other noticible changes
*Study will commence the 14th of July until the following month, the 14th of August.
I know that this may seem a little challenging, but it will help to do it as a group and I would love to provide support along the way. I will post vegetarian recipes and other helps as we go.
Please sign up in the comments below and write any other questions you may have.
Monday, June 23, 2008
VO2 Max
VO2 max is a measure of how much oxygen the muscles are able to use to fuel their contractions during maximal exercise. A high VO2 Max means that the heart and vasculature can supply the muscles with a sufficient amount of oxygen-rich blood and the muscles can quickly process the oxygen to generate energy.
Wednesday, June 18, 2008
Yoga for Balance
Here's another vinyasa you can look up on yogajournal.com and see pics. Having balance is so important...it touches on everything you do all day. It's also something that can be improved very quickly if you have none!
Balancing Series
5 poses…eagle pose, on right and left, then Standing Leg Raise, Front: Standing Leg Raise, side; and Airplane as a flow first on right side then left. Dancers Pose on own four times—right leg, left leg, repeat.
1. Eagle Pose
Right arm under left..elbows shoulder high. Bend knees to 45 right leg over left.
Two times on each side, end in Samasthiti
2. Standing Leg Raise, Front
Grasp big toe with fingers
3. Standing Leg Raise, Side
4. Airplane Pose (Dekasana)
Balance on 1 leg, hands on hips, right knee in to chest…in liquid motion, exhale and hinge forward and extend right leg behind. Open arms like wings
Lower leg and roll back to standing. Hands in Namaste on exhale and repeat the sequence of standing leg raise, front, side and airplane on the left side, end in Samasthiti
5. Dancer’s Pose
Grab inside of right foot with thumb pointing up. Inhale and stretch forward—hold 5 breaths and release and helicopter arms to change sides…repeat and end in Samasthiti.
6. Tree Pose
Balancing Series
5 poses…eagle pose, on right and left, then Standing Leg Raise, Front: Standing Leg Raise, side; and Airplane as a flow first on right side then left. Dancers Pose on own four times—right leg, left leg, repeat.
1. Eagle Pose
Right arm under left..elbows shoulder high. Bend knees to 45 right leg over left.
Two times on each side, end in Samasthiti
2. Standing Leg Raise, Front
Grasp big toe with fingers
3. Standing Leg Raise, Side
4. Airplane Pose (Dekasana)
Balance on 1 leg, hands on hips, right knee in to chest…in liquid motion, exhale and hinge forward and extend right leg behind. Open arms like wings
Lower leg and roll back to standing. Hands in Namaste on exhale and repeat the sequence of standing leg raise, front, side and airplane on the left side, end in Samasthiti
5. Dancer’s Pose
Grab inside of right foot with thumb pointing up. Inhale and stretch forward—hold 5 breaths and release and helicopter arms to change sides…repeat and end in Samasthiti.
6. Tree Pose
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