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Posts Tagged ‘food’

workout: rest day/speedy walk/BL Cardio Max…whatev

I slept through my alarm this morning. After I slapped it off and knocked over a glass of water. Good morning.

Just as well, though, because I haven’t been feeling good lately. Allergies? Who knows. All I do know is that pseudoephedrine does not sit well with me. It makes my heart race, my stomach feel off, and it gives me the sensation that I’m moving when I’m really not. Did you all see Glee last night? I don’t usually watch it, but it was on when I was making some greeting cards. The students were given pseudeophedrine by the school nurse and they basically went crazy. ha. Made me giggle because I totally got it.

Now on to cake, again. Yesterday I mentioned how I don’t skimp on cake. Well this morning I received my daily Hungry Girl email and it was all about healthy cake combinations. I think she’s stalking me, or worried about my eating habits. HG says, “Why make cake with eggs and oil when there are TONS of better options?”

I’ve made chocolate cake mix with pumpkin puree before. It was good, but brownie-like. And I like to make brownies with greek yogurt, but brownies are brownies. Not cake. Try these at your own risk.

Cake Mix + No-Sugar-Added Applesauce
PER SERVING (1 piece, 1/12th of cake): 179 calories, 3.25g fat, 299mg sodium, 36g carbs, 0.5g fiber, 21.5g sugars, 1.5g protein — POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup no-sugar-added applesauce

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Yellow cake mix. It goes perfectly with the fruity taste of the sauce.
The Texture: VERY moist and fluffy. A+!
The Taste: AMAZING!!!! Sweet and slightly apple-y. Two YUMS up…

Cake Mix + Diet Soda
PER SERVING (1 piece, 1/12th of cake): 171 calories, 3.25g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein — POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
One 12-oz. can diet soda

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor Combo: Yellow cake mix + diet cream soda. Runners-up include lemon cake mix + diet lemon-lime soda and devil’s food cake mix + diet cherry cola.
The Texture: Moist and light.
The Taste: Pretty darn impressive! However, if you’re sensitive to the sweetener in diet soda, you may notice a slight aftertaste… especially if you use cola of any kind.

Cake Mix + Canned Pure Pumpkin
PER SERVING (1 piece, 1/12th of cake): 183 calories, 3.5g fat, 301mg sodium, 37g carbs, 1.25g fiber, 20.5g sugars, 2g protein — POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
One 15-oz. can pure pumpkin

Directions:
Preheat oven to 400 degrees.

Combine ingredients in a large bowl. Mix thoroughly — batter will be VERY thick — and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Devil’s food cake mix is CLEARLY a classic choice. (Hello?! Yum Yum Brownie Muffins!) But spice cake mix… WOW. Yellow and white cake mixes, sadly, do not work as well.
The Texture: Thick and dense in the BEST possible way. Brownie-like, in the case of the devil’s food; the spice cake reminded us of pumpkin bread!
The Taste: No one would ever guess this is guilt-free in any way. It’s delicious!

Cake Mix + Fat-Free Liquid Egg Substitute
PER SERVING (1 piece, 1/12th of cake): 181 calories, 3.25g fat, 337mg sodium, 34.5g carbs, <0.5g fiber, 19.5g sugars, 3.5g protein — POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup fat-free liquid egg substitute (like Egg Beaters Original)

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Egg sub is like the little black dress of cake companions; it goes well with everything.
The Texture: The first time we made this, we used only 1/4 cup of water; it was a little dry and dense, but it reminded us of pound cake, which isn’t a bad thing. With a full cup of water, it came out light and fluffy. It had a more substantial, cake-like consistency than the applesauce and soda versions, but it wasn’t quite as moist.
The Taste: Good! But it’s not our favorite. That one’s up next…

Cake Mix + Fat-Free Greek Yogurt
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein — POINTS® value 4*

Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup fat-free plain Greek yogurt (like Fage Total 0%)

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Devil’s food cake mix. Hands down.
The Texture: The word “velvety” comes to mind… Super moist and decadent! Kind of like a brownie-cake hybrid.
The Taste: YUMMY! Everyone who tried this loved it. There wasn’t any yogurt taste at all… just pure cake-tastic deliciousness!

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workout: 6 miles; 1:01:38

  • 2 mile warm-up @ 5.5 – 5.8 mph
  • 2 mile tempo @ 6.1 – 6.3 mph
  • 2 mile cool down @ 5.8 – 6.0 mph

Yeah. That’ll wake ya up. I ran today on the treadmill since I had to watch my speed. It was a good run! The first 4 miles were easy. The last 2 miles made me want to cry a little. There was some talking to myself to keep me going. It was a dark 20 minutes.

In happier news, I think I finally found my go-to pre-run snacky snack. Cheerios! And not just any Cheerios…chocolate Cheerios! Sugar is good for runners, right?? I had three small handfuls of chocolate Cheerios before I ran this morning. I woke up hungry and the three handfuls kept me satisfied until I was finished. They didn’t get me upset mid-run either. Win win.

Speaking of sugar, here’s the recipe for the strawberry poke cake I made for the 4th of July. It’s not the cleanest, healthiest cake. But, come on. It’s cake. I’ll substitute applesauce for oil in quick breads, but not cake. I have standards, people.

Strawberry Poke Cake

  • 1 box white cake mix, plus water, oil, and egg whites called for on cake mix box
  • 1 box (4 serving size) strawberry Jell-o (I used sugar-free)
  • 1 cup boiling water
  • 1/2 cup cold water
  • 1 container of Cool Whip (I used sugar-free)
  • 2 tsp vanilla extract
  • sliced strawberries
  • blueberries

Heat oven to 350°F. Make cake mix as directed on box for 13×9-inch pan, using water, oil and egg whites. Cool completely in pan on cooling rack 1 hour.

Pierce cooled cake with fork (or a chopstick!) at 1/2-inch intervals (or sporadically all over the cake). In medium bowl, stir gelatin and boiling water until dissolved. Stir in cold water. Carefully pour mixture over entire surface of cake. Refrigerate at least 3 hours until serving time.

Mix Cool Whip with the vanilla extract. Spread over cooled cake. Arrange sliced strawberries and blueberries on top of cake.

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Monday’s workout: rest day
Tuesday’s workout: kickboxing DVD

This morning I hopped was forced out of bed by Clocky…twice. Apparently one roll off the nightstand wasn’t fun enough at 5 am. I don’t run on Tuesday, well I usually don’t do anything on Tuesday, but I took yesterday off so I figured I might as well do something to get my heart rate up. So I did some kickboxing. It was fun. I enjoy kickboxing. If ever I have all the money in the world, I will join a kickboxing gym. If one ever exists.

I dream big.

Side note: Matt is running his first sprint triathlon in two weeks. He did his first brick workout last night. When he got home, I expected horror stories of stiff legs and a miserable run. Apparently he was fine and his run was glorious. yay. clap clap. Had that been me, I would have fallen on my face right off the bike, which has happened at the gym before on a stationary bike. I won’t go into details. My body doesn’t like new things all at once, so it protests. Is this because he’s a guy? He keeps endurance too well. humph. I’m deleting his workout from my Garmin…….

Baked French Toast

1 loaf of cinnamon bread, cubed
8 eggs
2 cups of milk
6 tablespoons of melted butter or margarine
1/2 cup of maple syrup

Grease a 9 x 13 pan and put the cubed bread in it.

In a blender or bowl, mix eggs, milk, melted butter, and syrup. Pour it over the bread evenly. Cover and place in fridge overnight.

Take out the soaked bread the next morning and let stand for 30 minutes before you bake it.

Preheat oven 350 degrees and bake uncovered for 35-40 minutes, or until a knife inserted in the middle comes out clean. Let stand for 10 minutes, cut, and enjoy!

Note: I used whole wheat raisin walnut bread from my favorite bakery in Bethesda, Spring Mill, so I added cinnamon to the egg mixture. I also did not cube my bread. Forgot to. I was just too excited to be cutting the bread and eating the discarded pieces that I forgot to cube it. ooops.

I served the french toast with extra syrup and fresh strawberries. mmm. Very good and worth baking!

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Saturday’s workout: 3.3 miles with Scout; 38:37

This was one of Scout’s best runs. He wants you all to know that at one point he ran 1.5 miles straight! No bathroom breaks or dog sniffing. Nothing but running.

After my run I ate a huge portion of baked french toast to celebrate time spent with my sister-in-law and her husband! We ate out on the deck. It was glorious. I’m going to post the recipe later. It’s too good not to post.

Sunday’s workout: 7.1 miles; 1:10:59

I made a big mistake on Sunday morning: I didn’t head out the door until 10 am. Bad, bad, bad idea. It was scorching hot and humid when I left the house. A couple of miles in and my water tasted like warm bath water. Gross. But I trudged through it and finished a good 7 miles. I had 8 miles on my calendar, but nixed that when I turned the corner onto my street. I couldn’t imagine trying to get another mile in at that point.

Lesson learned. I will get up with my 6 am alarm next weekend to run before the sun cooks Maryland.

——————–

To go along with all my running, I’m a huge fan of reading about food and nutrition. I’m not an expert in the field by any means, but I’ve read so many different nutrition and diet books that I should sell them to fund a tropical vacation. I don’t really follow a specific diet, but I like reading about them. I know, weird, right? My favorite books are the ones written by actual nutrition experts and dietitians. Thus, you will not see Bethany Frankel books in my bookcase. I really don’t want to view my diet as a bank account, thank you very much.

HealthCastle.com is a site I frequently visit. It’s a site ran by registered dietitians, so it’s full of information I can trust. Here are some of my favorite features on the site:

Go Undiet
This feature lets you compare packaged foods to find the healthiest option.

No More Packaged Foods
Here you can find homemade recipes of your favorite packaged product to get you outside the box.

Super Foods
This page explains all the crazy new foods that you hear thrown out these days. I would check this site out if you want to learn more about foods like chia seeds, acai berries, and soy.

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Saturday’s workout: 35 minute speedy walk with Scout
Sunday’s workout: hill work on the treadmill; around 3 miles
Monday’s workout: 3.1 miles; 30:31

mile 1: 10:12
mile 2: 9:58
mile 3: 9:26

Sorry for no post over the weekend. Usually I update on Sunday, but yesterday I had a killer headache and a sick puppy to deal with. I didn’t do a long run. But it turned out for the best because I had the best run this morning! My legs felt great. I’ve been consistently upping my mileage for the past few weeks, so I think my body needed a weekend off to recover and get ready for some double-digit runs at the end of June. I haven’t run double digits since my half last March. Kind of excited!

And for a pre-run food update, I did not eat anything before running this morning. I ate a late night snack of shredded wheat squares and almond butter and woke up not hungry. I wasn’t hungry during my run either! Maybe I just need a little snacky snack the night before a morning run? I’ll see how this compares to eating something before my run on Wednesday.

I did get a nice surprise in the mail on Saturday! Homemade bread!

A few weeks ago Bobbi from NHerShoes hosted a blogger bake sale to support St. Jude’s Children’s Research Hospital, and Heather from Hangry Pants was auctioning off bread. I saw carbs and a good cause, so I made a bid for homemade bread, and won! Heather sent a delicious loaf of soft Italian bread. I immediately cut a chunk off and smeared on the last of my pumpkin butter that Caroline gave me. Delish!

Matt loved the bread, too, and said online bake sales were awesome. He made delicious paninis for lunch yesterday and grilled a few slices with olive oil for dinner. We have three slices of bread left. We’re in ration mode. Will tonight’s dinner be grilled bread worthy?? We shall see. Thanks, Bobbi and Heather! And Caroline for the pumpkin butter!

Maybe all the bread consumption led to my great run this morning?? I’d like to think so.

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Puppy Love

workout: (much needed) rest day

Thanks for your morning eats suggestions! Next week I’m going to try one new food each morning before a run and see what works best for me. I have pre-race food down to a science; I guess I’ve never had to focus on what to eat before everyday runs. I used to run during lunch and breakfast held me over, and I never had to think twice about getting seriously hungry whilst running.

Next week I’m going to try out:

  • pre-made oatmeal
  • bites of a Clif Bar (What’s a good flavor? I’ve only tried carrot cake before. I used to eat Clif Z Bars, but now I think they’re too sweet.)
  • 1/2 a banana with a little peanut butter

Anywho, as promised, here are some pictures of Scout from Memorial Day weekend. Love the little guy! Even if he jumps on the counter and eats my morning cereal, he still makes me super happy.

Tonight we’re going to go on a long walk when it gets cooler. He doesn’t walk very far in the heat. You know he’s tired when he just stops in the grass under a tree. Or on a random driveway. Whatever works.

Hope he brightens up your Friday!

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workout: 3 miles; 31:02

mmm hmm. Yeah. This morning’s run was hard. I walked up two hills. My legs felt like lead pipes. I’m pretty used to running at 5 am now, but now I have to get used to running hills at 5 am. It’s easy to keep speed on a flat treadmill right after waking up. It’s hard to make your legs work extra hard up hills right after waking up. At least that’s how it is for me, of course. Nothing comes easy!

I’m having a problem with food in the morning, too. If I eat before I run, I have to wait about 30 minutes before I head out. So I haven’t been eating anything before my morning runs because I don’t want to wake up at 4:30 am. But by the time I’m a mile in, my stomach is growling. Yesterday I thought I was going to turn into Scout and eat some tree bark.

I looked up pre-run options and found these that might work:

  • bites of an energy bar
  • bagel
  • fruit (banana, perhaps)
  • energy drink
  • Clif Shot Bloks

I’m going to try the energy drink first. I have a feeling that won’t stop the grumbling tummy, though. It’ll just give me a little bit more energy. So complicated. I have to figure this out soon before my morning runs get long in July when marathon training actually starts. I can’t imagine running 6-8 miles in the morning on an empty stomach. *sigh*

Speaking of Scout, I know I said two days ago that I would post pictures of him at the dog park (my mom kindly reminded me of this). I haven’t had time after work to sit down at my computer and take the photos off my camera. I’m lazy. And life is my second job. No joke. I don’t have anywhere to go tonight, so I’m going to plan on spending time with Scout and Photoshop. Be ready tomorrow for some puppy love!

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