Bianca Phillips's Blog, page 67
January 20, 2020
Health Made Simple for Athletes, Days 12-13
Friday morning on Health Made Simple started with my usual bootcamp workout at my downtown gym. I fueled with a coconut Larabar and then had a banana immediately after my workout for carbs. About an hour later, I had a Greens Fruit Flax smoothie with apple, spinach, banana, flax, and the last of my Complement protein powder. Luckily, I have another bag in the mail! This unsweetened protein powder is amazing.
Morning snack was Baked Corn Chips with Salsa made in the air fryer with lightly oiled corn tortillas. Yes, that's a tiny rubber ducky on my desk at work.
Lunch was leftover Veggie Tofu Stir-fry (pictured in my last post), and my afternoon snack was another bowl of fresh fruit (but I didn't add flax this time since there was flax in my smoothie).
Dinner was fun! The Health Made Simple plan called for Veggie Burger Tostadas on Friday night using one of the healthier burger patties, like Dr. Praeger's (I used the kale burgers). You cut up strips of veggie burger and toast them with vegan cheese on a tortilla, and then top with ketchup or mustard or whatever burger toppings you like. I just had ketchup on mine, plus a side of Baked Potato with Salsa. This plan is low on processed stuff, but I like that it still includes it sometimes!
On Saturday morning, Paul came to town and we planned a 16-mile run (well, 8 miles for him, 16 for me). So I fueled with my usual white bread Plain Bagel with Hummus.
Mid-run, I snacked on a chocolate Clif gel, a sesame rice ball, and some medjool dates. Post-run, I had this Tart Cherry Chocolate Smoothie with cherry juice, Vega Sport mocha protein powder, and banana.
Earlier that morning, I'd stopped by the Cooper Young Farmers Market for a treat from LuLu's! So I enjoyed my Chocolate Chip Cookie awhile after my run.
We stayed in and watched a movie Saturday night, so I made us the Pasta with Portabella Ragout from the plan for dinner. This simple dish has whole wheat pasta and a homemade sauce of diced tomatoes, garlic, herbs, onion, and portabella. I'd also picked up some olive bread from LuLu's, and that was really lovely on the side. Not pictured is my usual dinner salad.
Morning snack was Baked Corn Chips with Salsa made in the air fryer with lightly oiled corn tortillas. Yes, that's a tiny rubber ducky on my desk at work.
Lunch was leftover Veggie Tofu Stir-fry (pictured in my last post), and my afternoon snack was another bowl of fresh fruit (but I didn't add flax this time since there was flax in my smoothie).
Dinner was fun! The Health Made Simple plan called for Veggie Burger Tostadas on Friday night using one of the healthier burger patties, like Dr. Praeger's (I used the kale burgers). You cut up strips of veggie burger and toast them with vegan cheese on a tortilla, and then top with ketchup or mustard or whatever burger toppings you like. I just had ketchup on mine, plus a side of Baked Potato with Salsa. This plan is low on processed stuff, but I like that it still includes it sometimes!
On Saturday morning, Paul came to town and we planned a 16-mile run (well, 8 miles for him, 16 for me). So I fueled with my usual white bread Plain Bagel with Hummus.
Mid-run, I snacked on a chocolate Clif gel, a sesame rice ball, and some medjool dates. Post-run, I had this Tart Cherry Chocolate Smoothie with cherry juice, Vega Sport mocha protein powder, and banana.
Earlier that morning, I'd stopped by the Cooper Young Farmers Market for a treat from LuLu's! So I enjoyed my Chocolate Chip Cookie awhile after my run.
We stayed in and watched a movie Saturday night, so I made us the Pasta with Portabella Ragout from the plan for dinner. This simple dish has whole wheat pasta and a homemade sauce of diced tomatoes, garlic, herbs, onion, and portabella. I'd also picked up some olive bread from LuLu's, and that was really lovely on the side. Not pictured is my usual dinner salad.
January 17, 2020
Health Made Simple for Athletes, Day 11
Another day, another morning run! Thursday — day 11 on the Health Made Simple meal plan — started with a 4-mile easy-pace run. But first, I fueled up with a Simple Truth Apple Cinnamon Date Bar. And then after the run, I had my usual bowl of White Rice with Soy Sauce and Sesame Seeds for re-fueling. My real breakfast — a Banana Walnut Smoothie (bananas, walnuts, protein powder, water) — followed a little later.
Morning snack was a fruit bowl — pineapples, blueberries, kiwi — with flax.
I had a lunch meeting at Next Door in Crosstown Concourse. They have a super-healthy and delicious Roasted Veggie Bowl with quinoa, roasted broccoli, bell peppers, mushrooms, and tahini sauce. A perfect fit for Health Made Simple!
In the afternoon, I snacked on some whole wheat Wasa crackers with almond butter, but I forgot to take a picture.
And then here's my awesome dinner! It was just a simple Tofu Veggie Stir-fry, but sometimes, those basic meals really hit the spot. The tofu is marinated in soy sauce, garlic powder, and maple and then air-fried. The veggies were sauteed with a soy-agave-garlic sauce. Served over brown rice!
Morning snack was a fruit bowl — pineapples, blueberries, kiwi — with flax.
I had a lunch meeting at Next Door in Crosstown Concourse. They have a super-healthy and delicious Roasted Veggie Bowl with quinoa, roasted broccoli, bell peppers, mushrooms, and tahini sauce. A perfect fit for Health Made Simple!
In the afternoon, I snacked on some whole wheat Wasa crackers with almond butter, but I forgot to take a picture.
And then here's my awesome dinner! It was just a simple Tofu Veggie Stir-fry, but sometimes, those basic meals really hit the spot. The tofu is marinated in soy sauce, garlic powder, and maple and then air-fried. The veggies were sauteed with a soy-agave-garlic sauce. Served over brown rice!
January 16, 2020
Health Made Simple for Athletes, Day 10 (plus donuts!)
Wednesday started with a 6-mile fartlek run (that's speedwork!), fueled by a PB&J Larabar (the best flavor!). After my run, I had my usual post-run bowl of white rice with soy sauce and sesame seeds. Then about an hour later, I had my first meal on Health Made Simple — a Greens Fruit Flax Smoothie with apple, spinach, banana, flax, and Complement Protein powder.
Morning snack was DONUTS!!!!! Sooooo not on the plan, but my co-worker Lily has started a vegan donut company, Darling Donuts, and she occasionally brings new flavors to the office for us to try. This time, she brought pistachio, candied ginger, and king cake. Of course I had to try all three, so I had half of the pistachio and a fourth of the other two. All were amazing! If you're local, look up @darlingdonutsmemphis on Instagram!
Of course, I felt the effects of all that sugar pretty much immediately. But it was so worth it! I wouldn't want to feel like that every day, but it's okay sometimes.
A couple co-workers and I had plans to meet one of my former co-workers for lunch at Global Café in Crosstown Concourse (where we work), and I wasn't at all hungry yet (thanks to the donuts). But I ordered this Vegan Fasolia and enjoyed it anyway! This is a Syrian dish with seared green beans and rice, and it's very tasty.
I had both of my snacks together in the afternoon (since the donuts took the place of my usual morning snack). This Fruit Bowl and Wasa Crackers with Cauliflower Hummus tided me over through a post-work meeting.
When I got home, I stuck another potato in the microwave and topped it with pinto beans, salsa, cilantro, nooch, scallions, and jalapenos (the same dinner from the night before!) and enjoyed with a salad with Oil-Free Hemp Vinaigrette (a Health Made Simple dressing recipe made with hemp seeds and spices).
Morning snack was DONUTS!!!!! Sooooo not on the plan, but my co-worker Lily has started a vegan donut company, Darling Donuts, and she occasionally brings new flavors to the office for us to try. This time, she brought pistachio, candied ginger, and king cake. Of course I had to try all three, so I had half of the pistachio and a fourth of the other two. All were amazing! If you're local, look up @darlingdonutsmemphis on Instagram!
Of course, I felt the effects of all that sugar pretty much immediately. But it was so worth it! I wouldn't want to feel like that every day, but it's okay sometimes.
A couple co-workers and I had plans to meet one of my former co-workers for lunch at Global Café in Crosstown Concourse (where we work), and I wasn't at all hungry yet (thanks to the donuts). But I ordered this Vegan Fasolia and enjoyed it anyway! This is a Syrian dish with seared green beans and rice, and it's very tasty.
I had both of my snacks together in the afternoon (since the donuts took the place of my usual morning snack). This Fruit Bowl and Wasa Crackers with Cauliflower Hummus tided me over through a post-work meeting.
When I got home, I stuck another potato in the microwave and topped it with pinto beans, salsa, cilantro, nooch, scallions, and jalapenos (the same dinner from the night before!) and enjoyed with a salad with Oil-Free Hemp Vinaigrette (a Health Made Simple dressing recipe made with hemp seeds and spices).
January 15, 2020
Health Made Simple for Athlete's, Day 9
Tuesday started with a Simple Truth apple cinnamon date bar and a 5-mile run, and I felt so strong and fast! All this healthy eating seems to be paying off on the recovery front. I bounced right back after this weekend's back-to-back 12-milers! After my run, I had a bowl of white rice with toasted sesame seeds for some quick carbs.
About an hour later, I had the first meal on yesterday's Health Made Simple meal plan — a Banana Walnut Smoothie (2.5 bananas, 2 Tbsp walnuts, water, and Complement protein powder). Simple and delicious.
I had an early lunch because I had to be somewhere at 1 pm, so I skipped morning snack in favor of this big bowl of Lentil Soup with Wasa Crackers at my desk. Yes, I worked through lunch, but it was a busy day!
I had my two snacks in the afternoon — my usual fruit bowl (orange slices, strawberries, blueberries, flax seed) and this snack of Baby Carrots with Cashew Ranch.
That held me over until dinner, which was a GIANT Baked Potato with Black Beans & Salsa (plus nooch, cilantro, scallions, jalapeno, and lime juice). I love how simple the meals are on this plan. No fuss. Super healthy and loaded with good carbs. Yay for high-carb lifestyles!
After dinner, I was craving something sweet. I don't usually eat dessert at night, but I wanted something. I had some Emmy's Organic Coconut Macaroons in the pantry, and since they're made with whole food ingredients, I figured that'd be a healthy treat. Enjoyed with herbal tea while watching Tidying Up with Marie Kondo on Netflix (I'm getting inspired for a big decluttering goal in 2020!!).
About an hour later, I had the first meal on yesterday's Health Made Simple meal plan — a Banana Walnut Smoothie (2.5 bananas, 2 Tbsp walnuts, water, and Complement protein powder). Simple and delicious.
I had an early lunch because I had to be somewhere at 1 pm, so I skipped morning snack in favor of this big bowl of Lentil Soup with Wasa Crackers at my desk. Yes, I worked through lunch, but it was a busy day!
I had my two snacks in the afternoon — my usual fruit bowl (orange slices, strawberries, blueberries, flax seed) and this snack of Baby Carrots with Cashew Ranch.
That held me over until dinner, which was a GIANT Baked Potato with Black Beans & Salsa (plus nooch, cilantro, scallions, jalapeno, and lime juice). I love how simple the meals are on this plan. No fuss. Super healthy and loaded with good carbs. Yay for high-carb lifestyles!
After dinner, I was craving something sweet. I don't usually eat dessert at night, but I wanted something. I had some Emmy's Organic Coconut Macaroons in the pantry, and since they're made with whole food ingredients, I figured that'd be a healthy treat. Enjoyed with herbal tea while watching Tidying Up with Marie Kondo on Netflix (I'm getting inspired for a big decluttering goal in 2020!!).
January 14, 2020
Health Made Simple for Athlete's, Day 8
Monday was the start of my second week on the 4-week Health Made Simple plan from No Meat Athlete! According to this whole foods, plant-based meal plan, I was supposed to have a smoothie for breakfast (as well as pre- and post-workout snacks), but Monday is my one rest day from working out so I swapped out Sunday's breakfast on the plan and slept in until 6 am! That was a big plate of Tofu Scramble with spinach and onions. Plus, a side of whole wheat toast with Lantana cauliflower hummus.
I ate a half-pound of tofu, so I was pretty satisfied through my usual 10:30 am snack time, but by 11 am, I broke out my planned desk snack — Trail Mix with cashews, almonds, and cranberries.
Lunch was more Black Bean, Rice, & Veggie Burritos with kale, mushrooms, brown rice, avocado, tomato, and salsa in whole wheat wraps. The ww wraps were smaller than the average burrito size (WHY IS IT SO HARD TO FIND LARGE WHOLE WHEAT WRAPS???), so I had two burritos! Enjoyed on my lunch break while reading the paper. I'm going to try to take real lunch breaks at work as often as I can. Sometimes, I work through lunch, and that's just not a good habit.
Afternoon snack was another Fruit Bowl with flax! Strawberries, blueberries, and nectarines.
For dinner, I got to try a recipe in my new Instant Pot! The Lentil Soup recipe on the Health Made Simple plan included both stovetop and pressure cooker directions, so I was excited to try my new gadget! So far, I'd only used it for cooking rice (I'm making a LOT of rice on this plan!). The soup turned out really, really well. It has lentil, quinoa, spinach, and tomato.
After dinner, I had a Crosstown CDC board meeting at Midtown Crossing, so I treated myself to a nice Crosstown Brewing Co. Traffic IPA. Nothing like a good beer to celebrate a day of great food!
I ate a half-pound of tofu, so I was pretty satisfied through my usual 10:30 am snack time, but by 11 am, I broke out my planned desk snack — Trail Mix with cashews, almonds, and cranberries.
Lunch was more Black Bean, Rice, & Veggie Burritos with kale, mushrooms, brown rice, avocado, tomato, and salsa in whole wheat wraps. The ww wraps were smaller than the average burrito size (WHY IS IT SO HARD TO FIND LARGE WHOLE WHEAT WRAPS???), so I had two burritos! Enjoyed on my lunch break while reading the paper. I'm going to try to take real lunch breaks at work as often as I can. Sometimes, I work through lunch, and that's just not a good habit.
Afternoon snack was another Fruit Bowl with flax! Strawberries, blueberries, and nectarines.
For dinner, I got to try a recipe in my new Instant Pot! The Lentil Soup recipe on the Health Made Simple plan included both stovetop and pressure cooker directions, so I was excited to try my new gadget! So far, I'd only used it for cooking rice (I'm making a LOT of rice on this plan!). The soup turned out really, really well. It has lentil, quinoa, spinach, and tomato.
After dinner, I had a Crosstown CDC board meeting at Midtown Crossing, so I treated myself to a nice Crosstown Brewing Co. Traffic IPA. Nothing like a good beer to celebrate a day of great food!
January 13, 2020
Health Made Simple for Athletes, Days 5-7
Friday was my fifth day on the whole food, plant-based Health Made Simple meal plan from No Meat Athlete. Friday morning started with bootcamp at my gym, so I had a Carrot Cake Larabar and some masala chai with almond milk before class.
Breakfast was another Strawberry Raspberry Protein Smoothie. Morning snack was Baby Carrots with Goddess Dressing, a tahini-based recipe on the meal plan.
Lunch was leftover red lentils and brown rice from Thursday's dinner, and my afternoon snack was another fruit bowl with flax (fruit every day!). Dinner was a classic Grain/Green/Bean Bowl with tahini sauce.
I had plans to go to my friend Stephanie's house for a full moon celebration, and I knew there'd be snacks. I figured I'd eat dinner and then graze at her gathering. But I had no idea she was going ALL OUT. When I arrived, she'd made Tea Sandwiches with cream cheese and cucumber, Vegan Chicken Salad Sandwiches, and Scones with Vegan Clotted Cream. Plus, another friend brought Vegan Taquitos with all kinds of dipping sauces. So I basically had two dinners on Friday night!
Stephanie even made Moon Milk with almond milk, cocoa butter, butterfly pea powder, ashwagandha, and dried blueberries. She is AMAZING.
On Saturday morning, I had a 12-mile trail run on my 50K training plan, so I had my usual long run breakfast of a Plain Bagel with Hummus (this one has cauliflower hummus!).
We had a tornado Saturday morning (while I slept!) and super heavy rain, but the trail was calling! As much as it sucks to run through muddy puddles with soaked feet for three hours, it's great practice since you never know what race day will be like. So I went out to Shelby Farms and ran two 6-mile loops on the very muddy Tour de Wolf trail. This stream crossing was knee deep! Yes, I was very wet the whole time, but it was fun!
I typically eat gels and blocks to fuel my long runs, but I get tired of sweet stuff. So I'm experimenting with some other real food options. There's a recipe for these Sesame Rice Balls in the No Meat Athlete Cookbook, and I've been wanting to try them for awhile. This was my first run with rice balls, and they were so good! A little challenging to eat on the run, but I love an excuse to slow down and walk.
After my run, I had a banana, and then I went home to another rice bowl with kale, pintos, and tahini. My friend Sheridan was in town for the day unexpectedly, and she couldn't stay long. But she wanted to meet up at Imagine Vegan Cafe. Since I had just eaten, I only ordered a Hibiscus Kombucha.
Dinner was a super carb-heavy bowl (yay!) of whole wheat Pasta with Pesto, Green Beans, and Potatoes. The pesto is oil-free and is made with basil and kale. It's really yummy! Enjoyed with a salad with goddess dressing.
On Saturday night, I had plans to go to our favorite gay bar, Dru's Place, for our friend Tyler's birthday. I'd planned to have one beer there and head home, but his friend Andy surprised him (and all of us) with cupcakes from Muddy's Bake Shop. And he got a vegan chocolate one especially for me. So I had to eat it!
One of the best things about eating whole foods all the time is, when treats like this are around, I feel pretty good about eating them! Like I've done so well, so of course I want that cupcake to go with my beer! Ha!
On Sunday morning, I had another 12-miler on the training plan (50K training is tough!), but I also had signed up for the Overton Park 3K trail race later in the day, so I just went out for 10 training miles. I had my bagel with hummus first! And I had another rice ball during my run.
After my run, I had a blueberry peach smoothie. Then I changed into clean running clothes and headed back out for my race!
The race went well! It was still super muddy on the trail, but thankfully, there are no stream crossings in Overton Park! Post-race, I had a couple of Black Bean, Brown Rice, and Veggie Burritos with kale, mushrooms, bell pepper, avocado, tomato, lettuce, cilantro, and scallions. Really yummy!
And finally, for dinner, I had the rest of the leftover whole wheat pasta with pesto! Oh, and I had a Sweet Baby Jesus Chocolate Peanut Butter Porter because I earned a beer after all that running! What a great, active weekend! My leg muscles are killing me, but it's a good soreness.
Breakfast was another Strawberry Raspberry Protein Smoothie. Morning snack was Baby Carrots with Goddess Dressing, a tahini-based recipe on the meal plan.
Lunch was leftover red lentils and brown rice from Thursday's dinner, and my afternoon snack was another fruit bowl with flax (fruit every day!). Dinner was a classic Grain/Green/Bean Bowl with tahini sauce.
I had plans to go to my friend Stephanie's house for a full moon celebration, and I knew there'd be snacks. I figured I'd eat dinner and then graze at her gathering. But I had no idea she was going ALL OUT. When I arrived, she'd made Tea Sandwiches with cream cheese and cucumber, Vegan Chicken Salad Sandwiches, and Scones with Vegan Clotted Cream. Plus, another friend brought Vegan Taquitos with all kinds of dipping sauces. So I basically had two dinners on Friday night!
Stephanie even made Moon Milk with almond milk, cocoa butter, butterfly pea powder, ashwagandha, and dried blueberries. She is AMAZING.
On Saturday morning, I had a 12-mile trail run on my 50K training plan, so I had my usual long run breakfast of a Plain Bagel with Hummus (this one has cauliflower hummus!).
We had a tornado Saturday morning (while I slept!) and super heavy rain, but the trail was calling! As much as it sucks to run through muddy puddles with soaked feet for three hours, it's great practice since you never know what race day will be like. So I went out to Shelby Farms and ran two 6-mile loops on the very muddy Tour de Wolf trail. This stream crossing was knee deep! Yes, I was very wet the whole time, but it was fun!
I typically eat gels and blocks to fuel my long runs, but I get tired of sweet stuff. So I'm experimenting with some other real food options. There's a recipe for these Sesame Rice Balls in the No Meat Athlete Cookbook, and I've been wanting to try them for awhile. This was my first run with rice balls, and they were so good! A little challenging to eat on the run, but I love an excuse to slow down and walk.
After my run, I had a banana, and then I went home to another rice bowl with kale, pintos, and tahini. My friend Sheridan was in town for the day unexpectedly, and she couldn't stay long. But she wanted to meet up at Imagine Vegan Cafe. Since I had just eaten, I only ordered a Hibiscus Kombucha.
Dinner was a super carb-heavy bowl (yay!) of whole wheat Pasta with Pesto, Green Beans, and Potatoes. The pesto is oil-free and is made with basil and kale. It's really yummy! Enjoyed with a salad with goddess dressing.
On Saturday night, I had plans to go to our favorite gay bar, Dru's Place, for our friend Tyler's birthday. I'd planned to have one beer there and head home, but his friend Andy surprised him (and all of us) with cupcakes from Muddy's Bake Shop. And he got a vegan chocolate one especially for me. So I had to eat it!
One of the best things about eating whole foods all the time is, when treats like this are around, I feel pretty good about eating them! Like I've done so well, so of course I want that cupcake to go with my beer! Ha!
On Sunday morning, I had another 12-miler on the training plan (50K training is tough!), but I also had signed up for the Overton Park 3K trail race later in the day, so I just went out for 10 training miles. I had my bagel with hummus first! And I had another rice ball during my run.
After my run, I had a blueberry peach smoothie. Then I changed into clean running clothes and headed back out for my race!
The race went well! It was still super muddy on the trail, but thankfully, there are no stream crossings in Overton Park! Post-race, I had a couple of Black Bean, Brown Rice, and Veggie Burritos with kale, mushrooms, bell pepper, avocado, tomato, lettuce, cilantro, and scallions. Really yummy!
And finally, for dinner, I had the rest of the leftover whole wheat pasta with pesto! Oh, and I had a Sweet Baby Jesus Chocolate Peanut Butter Porter because I earned a beer after all that running! What a great, active weekend! My leg muscles are killing me, but it's a good soreness.
January 10, 2020
Health Made Simple for Athlete's, Day 4
On Thursday morning, I slept past my alarm again!! I don't know what is happening, but clearly, my iPhone alarm isn't loud enough to wake me anymore. I've been taking CBD oil to help me get more deep sleep, and I fear it's working too well. Anyway, I had to move Thursday's planned 4-mile run to the evening. I'm doing this No Meat Athlete Health Made Simple plan for athletes, and the breakfast was another Blueberry Peach Smoothie. I didn't take a picture this time because it's the same smoothie I had on Tuesday (two smoothies rotate each week on the plan).
I had a TV appearance scheduled for work Thursday morning on the Local 24 morning show. We're celebrating Veganuary at Crosstown Concourse, where I work as the communications coordinator, so I brought lots of vegan dishes to show off. I even got a chance to talk about the environmental and health benefits of veganism! You can check that out here.
After my TV thing, I headed to the office and had a morning snack of Baked Corn Chips with Salsa. For the chips, I just baked corn tortillas in the air fryer with a just a spritz of oil for about 8 minutes (on 350). It's impossible to find baked corn chips for sale around here anymore (Anyone remember Guiltless Gourmet? What happened to those?), but they're super-easy to make at home.
Lunch was leftover Roasted Pesto Veggies over a baked potato (pictured in yesterday's post).
My fruit bowl on Thursday featured blackberries, pineapple, and strawberries with flax seed.
Dinner was SUPER yummy! This Simple Red Lentil & Rice recipe has a hint of Indian spice with cumin seed, red pepper flakes, and fresh garlic. It's loaded with spinach and topped with hot sauce, cilantro, and lemon juice. I served the lentils over brown rice prepared in my new Instant Pot! The rice came out perfectly!!
I had a TV appearance scheduled for work Thursday morning on the Local 24 morning show. We're celebrating Veganuary at Crosstown Concourse, where I work as the communications coordinator, so I brought lots of vegan dishes to show off. I even got a chance to talk about the environmental and health benefits of veganism! You can check that out here.
After my TV thing, I headed to the office and had a morning snack of Baked Corn Chips with Salsa. For the chips, I just baked corn tortillas in the air fryer with a just a spritz of oil for about 8 minutes (on 350). It's impossible to find baked corn chips for sale around here anymore (Anyone remember Guiltless Gourmet? What happened to those?), but they're super-easy to make at home.
Lunch was leftover Roasted Pesto Veggies over a baked potato (pictured in yesterday's post).
My fruit bowl on Thursday featured blackberries, pineapple, and strawberries with flax seed.
Dinner was SUPER yummy! This Simple Red Lentil & Rice recipe has a hint of Indian spice with cumin seed, red pepper flakes, and fresh garlic. It's loaded with spinach and topped with hot sauce, cilantro, and lemon juice. I served the lentils over brown rice prepared in my new Instant Pot! The rice came out perfectly!!
January 9, 2020
Health Made Simple for Athletes, Day 3
Wednesday was my third day on the No Meat Athlete Health Made Simple Athlete plan, a whole foods-based meal plan with very few processed foods and limited sugar and refined grains. I actually woke up on time for my 6 am 5-mile run! I've been sleeping through my alarm for some reason (happened again this morning). But on Wednesday, I was up at 5 am to meditate and have my pre-workout snack of a Cinnamon Roll Larabar and masala chai with almond milk.
Larabars are a recommended snack for workouts of an hour or less, and I always start my week days with a cup of hot tea (coffee comes later, after my workout). For post-workout, the plan recommends either bananas, high-glycemic fruit (like pineapple), fruit juice, or a bowl of white rice. Since I'm focusing on whole grains for the rest of my meals, I love an excuse to eat white rice! After a workout, you need immediate carbs, and refined grains provide those. I put toasted sesame seeds and soy sauce on my rice bowl. I made this rice in my new Instant Pot!
Those are the pre- and post-workout snacks, but you still also need breakfast! They recommend having a protein-rich breakfast about an hour or two after post-workout. I had this Strawberry Raspberry Green Protein Smoothie (with Complement Protein powder) around 8:30 am, while getting ready for work.
All of this food had me pretty full! So I didn't want want my morning snack of Fresh Fruit with Flax until around 11:30 am. This has green apple, blackberries, and pineapple with ground flax.
Lunch was leftover BBQ Tempeh Tacos from the night before, enjoyed at home on my break!
I had a meeting after work, so I was glad to have this hearty snack of Celery with Peanut Butter. This kept me full until dinner! The key is LOTS of peanut butter. My co-worker Johana was a perfect hand model. I also snacked on some Taza Chili Chocolate at my desk as well.
Dinner was Roasted Veggies with Pesto and a side salad with cashew ranch. Since I didn't get home until about 6:45 pm, I decided to quickly roast the veggies in the air fryer instead of waiting for the oven. I served the roasted squash, zucchini, turnips, bell pepper, and broccoli over half a baked potato. The veggies are tossed with an oil-free pesto made with basil, kale, walnuts, and nooch. It's really yummy, and I'm excited to be using it another recipe later this week!
Larabars are a recommended snack for workouts of an hour or less, and I always start my week days with a cup of hot tea (coffee comes later, after my workout). For post-workout, the plan recommends either bananas, high-glycemic fruit (like pineapple), fruit juice, or a bowl of white rice. Since I'm focusing on whole grains for the rest of my meals, I love an excuse to eat white rice! After a workout, you need immediate carbs, and refined grains provide those. I put toasted sesame seeds and soy sauce on my rice bowl. I made this rice in my new Instant Pot!
Those are the pre- and post-workout snacks, but you still also need breakfast! They recommend having a protein-rich breakfast about an hour or two after post-workout. I had this Strawberry Raspberry Green Protein Smoothie (with Complement Protein powder) around 8:30 am, while getting ready for work.
All of this food had me pretty full! So I didn't want want my morning snack of Fresh Fruit with Flax until around 11:30 am. This has green apple, blackberries, and pineapple with ground flax.
Lunch was leftover BBQ Tempeh Tacos from the night before, enjoyed at home on my break!
I had a meeting after work, so I was glad to have this hearty snack of Celery with Peanut Butter. This kept me full until dinner! The key is LOTS of peanut butter. My co-worker Johana was a perfect hand model. I also snacked on some Taza Chili Chocolate at my desk as well.
Dinner was Roasted Veggies with Pesto and a side salad with cashew ranch. Since I didn't get home until about 6:45 pm, I decided to quickly roast the veggies in the air fryer instead of waiting for the oven. I served the roasted squash, zucchini, turnips, bell pepper, and broccoli over half a baked potato. The veggies are tossed with an oil-free pesto made with basil, kale, walnuts, and nooch. It's really yummy, and I'm excited to be using it another recipe later this week!
January 8, 2020
Health Made Simple for Athletes, Day 2
Tuesday was my second day on Health Made Simple, a four-week whole food, plant-based meal plan from No Meat Athlete. I'd planned a five-mile run first thing in the morning and set my alarm for my usual 4:45 am. But I somehow didn't hear it going off for TWO HOURS. Not even sure how that happened, but I woke naturally at 6:45 am. Crap. Not too late for work but too late for a morning run, so I had to move my run to the evening. On the bright side, I got 9.5 hours of sleep so there's that!
I skipped my plan pre- and post-workout meals and just had this Blueberry Peach Smoothie (blueberry, peach, banana, spinach, walnut) with some added soy yogurt and soymilk for protein.
Morning snack was Whole Wheat Crackers with Almond Butter. I got the Wasa multigrain crackers because they're made with good stuff and are oil-free. I'm not completely eschewing oil on this plan, but I'm definitely limiting it where I can. I had this right before my Tuesday mid-morning yoga class! They have 11 am yoga at the YMCA in my building, and I'm going to start going over my lunch break on a regular basis again. More yoga is a goal for 2020.
Lunch was leftover Hearty Chickpea Pasta Soup. I had two bowls full at my desk while catching up on emails.
Afternoon snack with another fruit bowl with flax. This one had green apple, blackberries, and strawberries.
I also snacked on two medjool dates right before leaving the office since I was planning to run right after work. Dates are one of the suggested pre-workout snacks on the plan. And then after a 5-mile run, I enjoyed a post-workout banana for carbs. I'm eating so much fruit on this plan!
Dinner was BBQ Tempeh Tacos and salad with goddess dressing. This was one of my faves the last time I did Health Made Simple. It's so easy — just saute tempeh with BBQ sauce and scoop into corn tortillas with pineapple, red cabbage, cilantro, and jalapeno!
I skipped my plan pre- and post-workout meals and just had this Blueberry Peach Smoothie (blueberry, peach, banana, spinach, walnut) with some added soy yogurt and soymilk for protein.
Morning snack was Whole Wheat Crackers with Almond Butter. I got the Wasa multigrain crackers because they're made with good stuff and are oil-free. I'm not completely eschewing oil on this plan, but I'm definitely limiting it where I can. I had this right before my Tuesday mid-morning yoga class! They have 11 am yoga at the YMCA in my building, and I'm going to start going over my lunch break on a regular basis again. More yoga is a goal for 2020.
Lunch was leftover Hearty Chickpea Pasta Soup. I had two bowls full at my desk while catching up on emails.
Afternoon snack with another fruit bowl with flax. This one had green apple, blackberries, and strawberries.
I also snacked on two medjool dates right before leaving the office since I was planning to run right after work. Dates are one of the suggested pre-workout snacks on the plan. And then after a 5-mile run, I enjoyed a post-workout banana for carbs. I'm eating so much fruit on this plan!
Dinner was BBQ Tempeh Tacos and salad with goddess dressing. This was one of my faves the last time I did Health Made Simple. It's so easy — just saute tempeh with BBQ sauce and scoop into corn tortillas with pineapple, red cabbage, cilantro, and jalapeno!
January 7, 2020
Health Made Simple Athlete Plan, Day 1
A couple years ago, I did an 8-week Health Made Simple Challenge through No Meat Athlete. It was a structured program with weekly video check-ins and an interactive meal planner calendar. I loved how I felt after eight weeks on this whole food, plant-based program, and since I paid for it, the recipes and plans (there are several versions of the meal plan) are mine forever.
So I'm getting my money's worth and doing Health Made Simple again! After spending the holiday season in a pile of cookies and snacks, I needed a kick in the pants to get me back on track. So I selected the HMS Athlete's Plan. Last time, I did the Basic Plan because I was healing a foot injury and not running. The Athlete's Plan is similar to the Basic Plan but with pre- and post-workout meals, bigger portions, and more focus on healthy fats from nuts and seeds.
I started the plan on Monday with a Strawberry-Raspberry Smoothie for breakfast. Monday is my rest day from working out so I skipped the pre- and post-workout meals. This smoothie has banana, raspberry, strawberry, spinach, and walnuts, plus I added soy milk, soy yogurt, and chickpeas for added protein.
Morning snack was Baby Carrots & Cashew Ranch. Each week on the plan, you make two dressings to use for dips and salads throughout the week. The cashew ranch is actually the same recipe from the No Meat Athlete Cookbook that I make all the time, and I love it.
Lunch was a Hummus & Veggie Wrap with cauliflower hummus (from Lantana!), black olives, carrots, tomato, and lettuce. I added a side salad with goddess dressing because I needed more food!
Afternoon snack each day is a Fruit Bowl with Flax. This time, I had strawberries, blackberries, and banana.
Each night, I'm having a small salad as I prep dinner. This has the cashew ranch.
And dinner was a very satisfying and carb-heavy bowl of Hearty Chickpea Pasta Soup with whole wheat pasta, chickpeas, and kale. The recipe makes four servings so I ate two servings for dinner. I'm a hungry girl!
After dinner, I enjoyed some dark chocolate and sleepytime herbal tea. I'm going to try to start having dark chocolate daily! For antioxidants! And joy!
So I'm getting my money's worth and doing Health Made Simple again! After spending the holiday season in a pile of cookies and snacks, I needed a kick in the pants to get me back on track. So I selected the HMS Athlete's Plan. Last time, I did the Basic Plan because I was healing a foot injury and not running. The Athlete's Plan is similar to the Basic Plan but with pre- and post-workout meals, bigger portions, and more focus on healthy fats from nuts and seeds.
I started the plan on Monday with a Strawberry-Raspberry Smoothie for breakfast. Monday is my rest day from working out so I skipped the pre- and post-workout meals. This smoothie has banana, raspberry, strawberry, spinach, and walnuts, plus I added soy milk, soy yogurt, and chickpeas for added protein.
Morning snack was Baby Carrots & Cashew Ranch. Each week on the plan, you make two dressings to use for dips and salads throughout the week. The cashew ranch is actually the same recipe from the No Meat Athlete Cookbook that I make all the time, and I love it.
Lunch was a Hummus & Veggie Wrap with cauliflower hummus (from Lantana!), black olives, carrots, tomato, and lettuce. I added a side salad with goddess dressing because I needed more food!
Afternoon snack each day is a Fruit Bowl with Flax. This time, I had strawberries, blackberries, and banana.
Each night, I'm having a small salad as I prep dinner. This has the cashew ranch.
And dinner was a very satisfying and carb-heavy bowl of Hearty Chickpea Pasta Soup with whole wheat pasta, chickpeas, and kale. The recipe makes four servings so I ate two servings for dinner. I'm a hungry girl!
After dinner, I enjoyed some dark chocolate and sleepytime herbal tea. I'm going to try to start having dark chocolate daily! For antioxidants! And joy!
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