>It’s a go!

>Happy Thursday. How is your week going? Mine has been busy, busy, busy!

Yesterday was my first day volunteering with inner city DC middle school kids as a Health and Wellness Coach. The school has partnered with the YMCA to provide students with a half day per week of additional physical activity, health education, and activities teaching topics such as money management, preparing for a successful high school career, respect in the household, etc.

It was fantastically rewarding. I can’t wait until next week.

—-

Recent healthy and easy meals have included:

Raspberry-Chocolate Protein Pancakes. 1 scoop chocolate protein powder, 1/3 cup egg whites, 1/2 mashed banana, 1/4 cup raspberries, stevia, pinch sea salt, pinch baking powder, almond milk (to moisten). These are amazing.

Chocolate-Peanut Butter-Banana Chia Oats: 1/4 cup oats, 1 T chia seeds, 3 T egg whites. Soak overnight in 1 cup H20. Heat in microwave ~3 mins until oats rise, then add: 1/2 scoop chocolate protein powder, 1 T PB Flour (or reg PB), 1/2 diced banana, stevia, pinch sea salt, and raisins (optional).

Tuna, dill, and chickpea salad: Tuna, FF Greek yogurt, 1 T dill, 1/3 cup garbanzo beans, diced pickles, diced yellow onion, splash pickle juice (for flavor). Served over mixed greens and diced tomato.

Sweet potato disks. Recipe here.

Trader Joe’s Southwestern Salmon, cooked over low heat on stove top.

Spriralized zucchini salad: Raw zucchini, diced cherry tomatoes, carrots, sugar snap peas, topped with balsamic vinegar, EVOO, and red pepper flakes.

——

The weather in DC has been perfect. I’ve enjoyed breakfast almost every morning on the deck.

Love.

—–

I’ve been debating running a half marathon this weekend for some time now, but after last weekend’s successful 10-miler, I decided it’s a go!

To prepare I’ve been:

– Concentrating on speed-work rather than distance this week

– Plenty of yoga

– Short trail runs on the soft ground

– Lots of stretching

I’ll be running over this:

source

And by this:

source

Can. not. wait.

—-

Have a great day! Check back tomorrow for an awesome giveaway. Looking to update your home/apartment? This is your chance!

Laur

>A cake and a condiment

>I need to share two of my favorite foods. One a condiment and the other a protein-packed chocolate cake.

But first I wanted to share some exciting news with y’all…Yesterday I ran my very first long run of the season! I clocked 9.4 miles at an 8:02 min/mile pace 🙂 Ahhh, fall running is almost here!

Today the legs were feeling like bricks so I did a slow 1-mile jog to the gym, STRETCHED a TON, then did a total body lifting routine. Legs are feeling MUCH better!

OK, onto the goods….

The first item is Trader Joe’s Spicy Peanut Vinaigrette:

With it’s pretty stellar nutrition stats:

Tip: To health-ify salad dressings click here

My frequent usage is topped over spiralized zucchini, tofu, and veggie salad (recipe here):

Today however, we were low on veggies so I topped it over diced (medium) tofu, cherry tomatoes, cukes, and baby carrots, a sprinkle of red pepper flakes, and a whole grain wrap.

The second item I must share, a protein-packed Chocolate Cake (recipe adapted from Julie’s):

I recently made oven-baked protein cakes, but every now and then I CRAVE CHOCOLATE – and I want it fast. Alas, a microwaveable version!

1. In a bowl, mix:

– 1 scoop Chocolate protein powder (I use SunWarrior)

– 1 tbsp nut of your choice (optional; I used crushed pecans this time)

– 1 egg white

– 1 tbsp FF Greek Yogurt

– pinch backing powder

– 1 serving stevia

– dash sea salt

– 1 tsp PB Flour (optional)

– 1 or 1.5 tbsp H20 (to moisten)

2. Spray a mug with cooking spray and microwave for 50-60 seconds

3. Drizzle with almond butter, PB, organic chocolate syrup, etc. + garnish with a few nuts

Savor 🙂

Happy Hump Day y’all!!!!!

>Stay cooool

>Hey hey,

Hope you have a wonderful weekend! I can’t believe how HOT it was in Washington this weekend. We’re talkin‘ about 101-104F! And HUMID enough to make your hair puff out of control in about 0.25 seconds.

How did I stay cool this weekend?

1) DID NOT RUN OUTSIDE. I attempted Saturday night but it was just too humid. It literally felt like jogging in a steam room. Fortunately enough, this lovely lady has come into my life:

Dear Chalene,

You rock.

The 8 DVDs that make up TurboFire are:

1. Fire 30 min class

2. HIIT (High Intensity Interval Training) 15 min

3. Fire 55 min

4. Core 20 min

5. Stretch 40 min (yoga)

6. Stretch 10 min

7. Fire 45 min

8. HIIT 20 min

KISS BOREDOM GOODBYE. These dvds are so FUN! To view short clips of TurboFire click here and here.

2) I STAYED HYDRATED! It’s super important to drink extra H20 during the summer. My latest obsession and new twist on ice water:

Ice water + teeny splash lime juice + dash stevia

And extra ice counts as H20 right????

Pina colada! 2 parts Baha Bob’s Low Calorie mix, 1 part clear rum, ice

In other HEALTHIER NEWS, Kels (sister) and I have been enjoying dinners together the last few nights:

MEAL #1: Grilled Turkey burger topped with low-fat cheddar and sauteed garlic veggies, side spiralized salad

*TIP: Olive oil has many heart-healthy benefits, but we often use way too much when making sauteed veggies. To reduce amount of oil used, first boil veggies in H20 to soften:

Next: drain H20 and add desired amount of EVOO (I add 1 tbsp per serving) and spices. Here I added Garlic Gold

Cook until browned:

For a new twist (literally, bahaha) on a traditional salad, I decided to spiralize up some zucchini instead of lettuce:

MEAL #2: Baked Chicken “Parmesan” over steamed veggies with garden salad:

DIRECTIONS:

1. Layer glass baking pan with marinara sauce and spices (I use fresh garlic, basil, and oregano)

2. Place chicken (cut into strips) on top of sauce

3. Layer more sauce/spices on top of chicken

4. Cook covered for 40 mins at 425F (cut into thickest part of chicken to ensure thoroughly cooked)
5. Top with low-fat cheese (I prefer cheddar) and cook uncovered 2-3 mins

6. Serve over steamed veggies

Served with a garden salad:

MEAL #3: Whole grain “Nachos”:

Grilled whole grain tortilla topped with salsa, black beans, dollop Greek yogurt, red chili powder, cumin

Alright kids, I’m off to bed. Have a fantastic Monday!!!

XOX,

Lauren

Random pic:

St. Patty’s day in Boston during college (4 years ago) with my best friends

>Beat the heat

>Helloooo!

I hope you’ve had a wonderful week! Mine has been busy-busy-busy! The poor pup had emergency surgery on Wednesday to repair a protruded hernia (ouch!). He’s doing much better today but not too happy sporting this around his neck:

Cross your fingers he returns to his chipper and smiling self soon!

In addition to the week’s craziness, the weather in DC has been insane! We’re talking 101 degrees today (and humid!) and 103 tomorrow! How’s the weather in your neck of the woods????

During the summer I find myself reaching primarily for COLD foods and drinks. In the mornings, it’s been Green Monsters and smoothies:

^1 scoop vanilla whey, 1/2 cup frozen strawberries, 1/2 banana, 1/4 cup frozen pineapple, handful spinach, 1 tsp. flax seed oil, cold H20, ice, stevia.

*Note: Try throwing a handful of fresh spinach into your smoothies. I swear you can’t taste it!

**Note: Add a small amount of healthy fat (ex: flax seed oil) into your smoothies (or over salad) to promote absorption of fat soluble vitamins. Without some form of fat, these vitamins go right down the toilet!

Smoothies that taste like Fro-Yo:

^Vanilla whey protein, fresh strawberries, ice, cold H20, stevia, pinch xanthan gum (to thicken)

^Pre-made smoothies. Naked’s new smoothies made with coconut water have 1/3 less calories. Coconut water is very good in the summer as it supplies electrolytes and more potassium than a banana!

Salads galore!

^Spiralized raw zucchini topped with diced tofu, cherry tomatoes, carrots, sea-salted peanuts, Trader Joe’s Spicy Peanut Vinaigrette, and red pepper flakes. This is a PERSONAL FAV!

And of course, staying cool by the pool!

Save the heat for nighttime…

^4th of July bonfire in Cape Cod

Have a wonderful weekend!

QUESTIONS:

1. What food(s) do you reach for in the summer?

2. What’s your favorite Green Monster?

XX

>Childhood memories and the celebration continues

>Hey heyyy,

Happy Friiiiiday!! Whooop! I’m extra excited for this weekend because we’re continuing Kelsey’s bday celebration!!!

Aaaaaand its the final season of the Cherry Blossom festival. This year I was fortunate enough to be selected for the Cherry Blossom 10-miler lottery!! So excited!!

Sooo a little rewind…Thursday night I took Kels out for her bday. We chose (and I gladly approved) MEXICAN! You know I lurrrve my margaritas 😉

^Pure. Deliciousness.

Check out the swirls:

^REAL margaritas (aka fresh strawberries and lime juice— no sugary crappp)

Dinner was scarfed in 0.22 seconds, so I apologize for the lack of pictures. But I assure you it was fantastic. If you live near DC seriously check out this place…Or their sister restaurant.

I purchased Kels a gift certificate to Sephora and bought a bunch of random goodies that we used to have from our childhood. Here’s a blast from the past:

^Remember these???

And remember looking like this? haha

^Yummmmm.

Here are some more normal eats from last last couple of days:

^Toasted Ezekiel, slice tofu, tomato, lettuce, and 1/2 with red pepper hummus and other 1/2 with Goddess Dressing

^Toasted Ezekiel bread with egg salad (3 eggs whites, 1 .5 yolks, light mayo, paprika, pepper, dash sea salt

^Best. Larabar. Ever. Tastes like a coconut donut.

^Chia oats: 1/4 cup oats, 1 T chia seeds, 1/2 scoop vanilla protein powder, 2 T egg whites, 1 tsp Better N’ Butter, cinnamon, stevia, dash sea salt

^Experimentland salad bar: Romaine, spring mix, egg whites, tuna, tomatoes, chic peas, broccoli, mushrooms, onion, dried cranberries, sunflower seeds, balsamic vinegar

^Lots-o-Caffeination: Coffee, soy, cinnamon…It’s been that kind of week.

And behold the best picture of all….The MANFRIEND is making a SPIRALIZED dinner! Maybe my eats are rubbing off on him a little bit??? 😉

^hehehe

It’s been so nice out lately (mid 80’s!) that I’ve been running outside a lot 🙂 I snapped a pic of one of my favorite areas in MD to run though.

Flower tunnel:

^Pic doesn’t do much justice, but I swear it’s beauuuutiful.

Well I’m gonna head back to Experimentland. Have a great weekend and try not to end up like this! 😉

QUESTION: What foods/candies/drinks remind you of your childhood???

xx,
Lauren

>Man(friend) in the kitchen!

>Hellaaa,

TGIF! Hope you had a bueno week! Mine was pretty dece, can’t complain. The Manfriend has been living in DC for almost two weeks so things are good in my world 😛 Speaking of the Manfriend, also known as Seth (or Setho), here’s an old school pics of us:

^8th grade dance. How young do we look?! Lol.

We dated from 8th grade through the beginning of college, did our own thing for college then have been back together for about two years. Seth was living in LA so we did the whole long distance thing for a while. The trips to Hollywood, Santa Barbara, Santa Monica, etc. were tons of fun, but seeing each other every 2 months….Not so much! Buuuut, that’s all over. Seth moved to DC so I can finish my PhD then after that, who knows where we’ll be 🙂

Last night I planned on a spinning class, but Setho enticed me to come home after lab as he was making dinner!

^Chef Seth. Cutie, eh? 😉

He made sauteed veggies (broccoli, asparagus, mushrooms, onion) and shrimp in a spicy marinara sauce:

His was served over whole wheat pasta and mine (per request) over spiralized zucchini:

Thanks again, Seth!

After dinner, I snacked on my new favorite combo:

^Carob chips and Better N’ Peanut Butter. Yeeee-UM.

And some of this guy:

^Rosemount Shriaz. My current #1.

Well I’ve gotta finish my experiment then hit the gym (haven’t decided whether I’m run or spin yet).What are your weekend plans????

My plans seem overwhelmed by my ta-do list (in no particular order):

– Sat morn/afternoon experiments
– Date night
– Run a 12-miler
– Get bridesmaid dress fitted
– Eye appt (?)
– Movie date with Kels (sis)
– Sleeeeep
– Meet up w/ Ally and Elisa for dinner/drinks
– Bikram
– Organize lab bench (it’s a messss)
– Find my keys….and why am I always losing these?

Have a FAB weekend!!

QUESTION: What are some of the most fun bachelorette parties you’ve been to?? I’m currently planning one and need some original ideas!

xx

Lauren

>Wicked great weekend (I’m from NH okay…)

>Hey Hey Hey,

How was your weekend? Mine was glorious. As I told ya before, the manfriend was visiting. He flew in Thursday night and stayed until this morning. For some reason neither of us looked at his flight time and assumed it was today at 1:45pm…however, we soon found out we were 40mins off. But after a morning of rushing (more on his part) he made it to his flight and arrived safely home 🙂 I’m so used to seeing him every 2-3 months (ugh, I know) that this last month of TWICE in one month has been fantastic!

Well the weekend started off great, spent Thursday night catching up/enjoying some vino on the couch with Seth and the roomies. Friday night was my program’s holiday party. Let me just say there are few things more entertaining than seeing your professors, dean, chair of the department (more than) tipsy. How I love holiday parties…

After my program’s party we (manfriend, me, and sis) headed to another holiday party, this one for the Georgetown MBA program, at a swanky bar (en route pic of Setho)..

We met up some a few other friends and danced the night away..

LOVE this pic! Me (on the right) and my friend Ally gettin our dance on.

Saturday was quite lazy as the weather wasn’t helping. Spent most of the day on the couch 🙂 Seth got a little antsy so went to get some work done, but me and Kels (sis/roomie) happily watched a couple (ok more like 4) re-runs of 90210 😉 Aaah, love that show.

In the evening, Seth had the pleasure of accompanying me to lab for a couple of hours. Scienceland can be great but one area where it falls short is timing. If drug X needs to be added exactly 36 hours after drug Y then there is little room for flexibility and it will be added exactly 36 hours later. So yep, we were in lab til 9pm on a Saturday night. Cool, I know 😛
(I was testing how efficently 4 new kill leukemic cells)

After lab we made a quick trip to Heaven (aka Whole Foods), blasted Holiday music, and cooked up a fiesta! Seth made clams in a garlic/lemon/butter sauce (vegan Earth Balance butter…was actually very similar to butter. I highly recommend it):

I spiralized 2 raw zucchinis (as the “pasta”) then made a pesto sauce (inspired by Fitnessista) made of handful of fresh basil, 2 tbsp extra virgin olive oil, 3 cloves of garlic, 1 tbsp pine nuts, dollop of Greek yogurt (I’m allergic to Parmesan. Sad, I know):

Both were delish! We paired this with a spring mix salad topped with balsamic. And obviously great wine alongside.

Anddd then some dessert (dark chocolate covered strawberries, also from Heaven):

Ah, such a great date night 🙂

On Sunday morning I was in the cooking mood again. Kels had worked the night shift (she’s an RN) so her bfast was delivered in bed. Yes, I know I’m quite the sister. Wink Wink Kels..

I made these protein pancakes adapted from Tosca’s Reno’s Clean Eat Cookbook. As much as I love to cook, cookbooks have never been my thing. However, this books is AMAZING. Everything is 100% Natural (hence the name ‘clean’), made with minimal ingredients (aka college student friendly) and of items that you’ve probably heard of. I highly recommend it!

The recipe called for 1 tbsp. canola oil (I substituted this with unsweetened apple sauce) and wheat germ (which I didn’t have, so also gluten-free..aka roomie-friendly)

Pancakes were made of rolled oats, whipped egg whites, apple sauce, vanilla whey protein powder, cottage cheese, cinnamon, stevia (an all-natural, zero calorie sweetener), and flax seeds. I made a fruit topping by microwaving some frozen fruit (Trader Joe’s berry blend) and adding some stevia. Delish!

And yes, I sometimes drink OJ out of a wine/champagne glass..

Well I’ve gotta run back to this experiment…Happy Monday! Have a great week!!!

-Lauren

Note: Check out my brother’s new blog. He was trained as a division one college athlete and is studying exercise physiology. Anything questions fitness-related, he’s a pro!

>New Toy

>Hey Hey Hey 🙂

This is gonna be a quick post but just wanted to share with you an amazing new toy I ordered that spiralizes food. A few weeks ago I made raw zucchini into “angel hair pasta” (inspired by Fitnessista) and then topped it with homemade pesto. It tasted just like pasta! Pretty convenient I can gorge myself with a huge bowl of pasta and still stick to my cruise diet (woooot…27 days and counting).

Tonight I made “pasta” salad by spiralizing 3 medium raw sweet potatoes (4 servings). I topped with chopped carrots, red peppers, edamame, diced tofu, and organic balsamic dressing. It was refreshing and amazing.

I ordered it from Amazon and it only cost me $24.

Anywhooo, I’m off to bed. I’m beat from today’s 3-miler and Bikram. I wasn’t planning on Yoga-ing it up today, but after my run I was sooo coooold…so I was craving some 105 degree heat!

Nite nite!

-Lauren