Sunday, February 12, 2017

Weekend Favorites + Last Week’s Workouts

Hello and a very happy Sunday evening to you! How was your weekend? Ours was fairly low-key and filled with a whole lot of snow. Oy. Spring can’t come soon enough! #boowinter

Friday: We got a pretty big snow storm on Thursday night, so Mal had a snow day from school on Friday. Our teacher friends also had a snow day, so they came over with their little guy to hang out that afternoon. We enjoyed some apps and drinks, talked politics/education, laughed a lot, and then ate Beef Stew for dinner before saying goodbye.

Saturday: The next morning, Mal had Saturday School, so Qman and I went to CrossFit and then Coffee Shack for a post-workout treat. We spent the rest of Saturday hanging out and getting our lives together (i.e. grocery shopping, food prepping, doing laundry). After we put Quinn to bed, Mal and I FINALLY started This Is Us after so many friends recommended it to us. We’re only two episodes in, and we’re loving it so far!

Sunday: Another snow storm was expected to hit, so we headed out bright and early for breakfast at a local diner. We were all starting to feel a bit stir crazy, so I’m glad we got out of the house at least for a little while. It snowed all afternoon and it’s suppose to continue well into the night. Maybe Mal will have another snow day tomorrow? Anyway, I thought sharing some of my favorite things from the weekend might be a fun way to recap, so here we go!

weekend-favorites_carrots-n-cake

  • Building a cardboard airplane with Qman, which was the perfect indoor/snow storm activity! We might need to buy more of these things!
  • Trying a new recipe for Beef Stew. (Recipe on @myweeklyeats Instagram.) It was a super easy recipe and so delicious!
  • Testing out my brand new Nano 7s! Mini review: They’re a totally different shoe compared to the 6s. The sole and heal are a lot more stiff and sturdy, and they even have a little weight to them (almost like a lifter), but they’re still light enough to do Box Jumps, Double-Unders, etc. I haven’t run in them yet, but I have a feeling they’re going to be quite different from the 6s.
  • Wearing my new beanie (<— on sale) outside in the snow. It’s so warm, cozy, and cute!
  • Enjoy one of my favorite healthy pizza crusts for dinner on Saturday night. It’s an oldie, but goodie (dairy- and gluten-free) recipe!
  • Sipping Coconut Macademia Nut Iced Coffee! Coffee Shack was out of my usual Pecan Sticky Bun, so I tried a new flavor and lovvvvvved it!
  • Discovering that Qman likes LARABARS. Woohoo! He’s such a picky eater, it’s always a good day when we find a healthy food that he’ll eat!
  • Trying a Short and Stout that a friend brought to our house. It was chocolate stout blended with brewed masala chai, pineapple juice, coconut water, and agave nectar. It’s sounds like a crazy combo, but I swear it was incredible!!
  • Discovering the amazingness of TERRA Sweet Potato Chips. I’ve seen them a million times at the grocery store, but never tried them until this weekend. Holy cow, they’re the best ever!!

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  • Playing outside in the snow with Mal and Qman. I’m sooooo not a fan of winter, but I kind of like it when my boys are enjoying it so much. I’m also glad we got to use Quinn’s Cubbies shirt again! FYI: Since it’s getting close to end of the season, Cubbies is offering a 20% discount to CNC readers using code CNC20!
  • Sunday morning breakfast at The Eating Establishment. It was our first time there, and we all loved it. Ok, well, Quinn didn’t eat anything, but he was really well-behaved!
  • Having Beauty Bursts on-hand when I feel like stress-eating ALLTHESUGAR. Haha! But, seriously, they’re great when I want a little something sweet to keep my mouth busy. I keep them on the desk in my office, and I guess it’s better than eating 8,000 bowls of cereal when I’m stressed out, right?
  • Getting our grocery shopping done early before the snow hit!
  • Rocking my favorite Hunter Boots with cozy sock liners all weekend. FYI: Hunter is having a big sale right now with a bunch of styles at 40% off!
  • Creating TWO different Overnight Carrot Cake Protein Oatmeal recipes! Both will be on CNC later this week! 🙂
  • Our Melissa & Doug Water Book saving the day once again! It kept Quinn quite entertained during our breakfast out.

WEEKLY WORKOUTS (2/6)

My weekly workouts are back! Sorry that I’ve been slacking on posting them lately. I was so busy with meal plans recently, I’ve barely worked out, and I didn’t think it was really worth sharing, like, two workouts for the week. But now I feel like I’m getting into a groove with my workload for CNC and Designed to Fit, and we’re planning to hire at least a couple more people to help out. A good problem to have for sure! 🙂 Anyway, I got back on the workout train last week, so here’s a recap!

LAST WEEK'S WORKOUTS CNC

MONDAY

CrossFit at Salt Shack

A. Strength

OHS

3, 3, 3, 3, 3 #115

B. Metcon

2 Rounds

20 KBS (53/35)

25 Wall Balls (20/14 – 10′ target)

30 Sit Ups

35 OHS (75/55)

I can’t remember my exact time (because it was 5 days ago), but I think it was 8-something Rx.

TUESDAY

Solo workout at Norwell Athletic Club

A. 25-minute run on treadmill

B. 3 rounds

150 Ft. Walking Lunges w/ plate #35

15 Bent-Over Dumbbell Rows #25

12 Wall-Sit Ball Slams #14

C. 10 Cal Row

10 Box Jumps

20 Cal Row

20 Box Jumps

30 Cal Row

30 Box Jumps

20 Cal Row

20 Box Jumps

10 Cal Row

10 Box Jumps

WEDNESDAY

Solo workout at Norwell Athletic Club

A. 1-mile run on treadmill

B. 5 rounds:

10 KB Swings

10 Push-Ups on BOSU

10 Bent-Over Rows w/ BOSU

10 KB Spilt Squat on BOSU

C. 5 rounds

10 TRX Jump Squats

10 TRX Oblique Crunches

:30 Undulation Ropes

D: 1,000m Row

SATURDAY

Partner WOD at Salt Shack

80 DB Snatches (50/35)

10 Lateral Burpees over Partner (5 each)

100 Box Jumps (24/20)

10 Lateral Burpees over Partner

80 Cal Row

10 Lateral Burpees over Partner

*split repetitions evenly

Question of the Day

Are you a fan of This Is Us? What show(s) are you watching on TV right now? 

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Weekend Link Love – Edition 439

weekend_linklove in-lineRESEARCH OF THE WEEK

This bacteria links arthritis to Crohn’s disease.

Tobacco use may not be healthy, but some methods of consumption are far worse than others.

Male-type brains linked to higher autism risk in females.

Smokers should switch to vaping.

Not smoking, drinking little or no alcohol, avoiding weight gain, and exercising regularly all reduce cancer risk.

Parkinson’s patients should definitely exercise.

Eating more fruit and vegetables for two weeks increased psychological well-being in young adults.

Acute pain makes people choose smaller immediate gains over bigger long-term gains.

Even minor vitamin A deficiencies increase Alzheimer’s pathogenesis.

A1C blood sugar tests may not be as accurate in African Americans.

NEW PRIMAL BLUEPRINT PODCASTS

pb-podcast-banner-142Episode 155: Dr. Gary Foresman—Breast Health Part 3: Dr. Gary Foresman returns to the podcast to dig even deeper into breast health.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Why are we so weak?

Dubious post on people’s motivations for taking protein powder.

A Q&A about traditional Arctic diets.

MEDIA, SCHMEDIA…

Whole Foods is losing market share.

How a change in diet and lifestyle might have saved Tom Brady’s career.

EVERYTHING ELSE

Drones discover massive earthworks hidden in the Amazon.

Breaching whales are basically yelling at each other.

The price of light.

Are exercise non-responders mythical creatures?

We’re all eating our performance fleece.

So happy.

What will autonomous AI mean for religion?

Before the advent of water bottles with smartphone inserts, kids were dying of dehydration en masse.

A former Enron billionaire is waging a war on bad science.

THINGS I’M UP TO AND INTERESTED IN

Minneapolis event you shouldn’t miss: Like clean water coming out of your faucet? Me too. Only millions of girls worldwide don’t have that option and instead have to walk for miles just to fetch it. Fit for HER is raising money to get those girls and their families easy access to clean water, so they can devote more time to education. Make time on February 18th to pick up a ticket and head over to 514 Studios for a great—and important—time. PRIMAL KITCHEN™, along with tons of other awesome vendors, will be sponsoring the event.

Article that caught my eye: There’s a new restaurant coming to downtown Culver City.

Review you should read: Dr. Mike Eades’ review of Taubes’ The Case Against Sugar.

I’m sure this’ll fix everything: Coca-Cola, now with added fiber

Video that made me smile: Man paralyzed through driving regains freedom through diving.

RECIPE CORNER

TIME CAPSULE

One year ago (Feb 12 – Feb 18)

COMMENT OF THE WEEK

Lighten up Sisson, you’re way too serious about this subject!

– You got me, Nocona.

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The Only Ways Nutritionists Will Eat a Bagel

Think nutritionists don’t eat carb-filled bagels? Think again! As all foods fit into a healthy eating plan — in moderation, of course — I got the inside scoop (pun intended!) on how 9 nutritionists from around the country love make eating bagels part of their well-balanced diet.

The Scoopers

“When I eat bagels (which are not often) I definitely scoop them! By getting rid of the dough, I am saving some extra calories. I always order whole wheat for added fiber and put some almond butter and a little all-natural jelly on it. It’s a yummy, satisfying and filling!”

Ilyse Schapiro MS, RDN, co-author of “Should I Scoop Out My Bagel”

 

“My usual bagel choice is a whole wheat everything bagel. Once sliced, I pull out the inside doughy part, which eliminates some of the bread but gives room to add a lot of good vegetables and protein. First I put on some cream cheese, followed by capers and crumbled hard-boiled egg – the “moat” keeps all these goodies in and the cream cheese sort of locks them in place. Then on top I put lox, sliced tomatoes, and sliced cucumbers. Voila! A bagel full of great protein and vegetables. Other good additions or swaps include grated carrots, vegetable cream cheese, and peppers.” 

–Abbie Gellman, MS, RD, CDN, is a New York City-based registered dietitian and chef and owner of Culinary Nutrition Cuisine.

 

“I’m a bagel scooper. I’d much rather have room for extra filling and balance my meal to feature fewer carbs. I start with a whole wheat or oat bran bagel, truly because I prefer the taste as well as the nutritional boost. My fave is a bit of veggie cream cheese, smoked salmon, tomato, onion and a small amount of whitefish salad if it’s available.”

–Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring YOU.

 

The Fueling Bagel

“One of my top favorite whole grain bagel toppings is Greek yogurt, chia seeds, blackberries and mint.  This powerful combination adds protein, essential fatty acids, fiber, probiotics and vitamin C. This is a perfect meal to start off your day with a ton of energy.”

Jim White RDN, ACSM EX-P, Owner of Jim White Fitness & Nutrition Studios.

 

“As a runner, bagels are one of my favorite ways to fuel during training. I grab a small or medium whole wheat bagel and add peanut butter and jelly. The combination of carbohydrates, plus a bit of protein and fat from the peanut butter, help me maintain energy during and after my long runs. Bagels aren’t a super high fiber food, which means it’s gentle on my gastric system as opposed to other foods that can cause stomach issues during intense exercise.” 

–Cara Harbstreet, MS, RD, LD of Street Smart Nutrition.

 

The DIY Bagel

“I recently made homemade bagels (boiled then baked!) and wish I had a few hours built into each day just for bagel-makingthey’re SO good! I love slathering a bagel with an almond or cashew based cream cheese substitute, mashed avocado, or plain cream cheese and topping with a thick slice of tomato, red onion, smoked salmon, and capers. I usually stick with half a bagel and pile the toppings high.”

–Willow Jarosh, MS, RD co-owner of C&J Nutrition.

 

The New York Bagel

“Being originally from New York City, I grew up eating bagels. My favorite way to eat them is with a thin layer of schmear (full fat, thank you very much!), an egg for protein and piled high with veggies like cucumber, tomato and sprouts! Since my mornings are jam-packed between getting my baby ready for the day and seeing back-to-back clients, this bagel breakfast keeps me full till the afternoon!”

–Jessica Spiro, RD of Jessica Spiro Nutrition.

 

The Half Bagel

“I don’t indulge in my bagel craving too often, but when I do I switch it up by adding protein and fiber. Since bagels are typically made with refined wheat flour and are very dense, I reach for a whole grain bagel and only enjoy half. I steer away from the typical cream cheese topping and add protein-rich skyr instead. Skyr is an Icelandic dairy product similar to Greek yogurt, but not as tart. I then add lox, tomato and onion.” 

–Kathy Siegel, MS, RDN Nutrition Communications Consultant for Triad to Wellness

 

I stick with the whole grain kind, preferably one that’s loaded with seeds and grains. I cut it horizontally so that one half is larger than the other and then I toast it. I spread 1 tablespoon natural peanut butter on the larger half and then top it with smashed frozen raspberries and a drizzle of honey. That is my half. I do the same with the other, smaller half, using less of all of the same ingredients and that is my 4-year old’s half!”
–Culinary dietitian Sara Haas RDN, LDN.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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