Category: Healthy Things

Protein Power

SadieLeave a comment

Lately I’ve really taken to hitting the weight room at the gym.  I like some of the circuit machines, but when I’m feeling particularly hard core, I head for what I call the “boy section.”  The area with the free weights and all the intense large weight racks for squats and bench presses, etc.  I call it the “boy section” for obvious reasons, it’s typically populated by the gorilla juice heads as Snooki would say.  I learned some legitimate weight lifting routines when I played water polo in college, so I try to channel my former identity as a college athelete.

From what I’ve learned, the best way to follow up a heavy duty weight workout is to fuel your body.  This brings me to my recent use of protein powder and making protein shakes.  I try to be strategic and only make a protein shake if I’ve just finished a workout, because otherwise I feel like the shake sort of goes to waste.  While hopefully nutitionally beneficial, protein shakes are not usually low cal, so I try to be a little cautious.

I try to keep it simple, here’s what I’ve been mixing up lately

Banana Cream Protien Shake

yeilds one serving

Ingredients

  • 1 scoop vanilla protein powder
  • 1 banana
  • splash of almond milk (or non-dairy/dairy equivilant of your choice)
  • 3 ice cubes
  • handful of spinach (you won’t taste it but it might make the shake green, and you gotta eat your spinach baby)

Method

Throw all the ingredients into a blender, blend, enjoy.

Not only is it delicious but it’s nice and filling.  If I’m having a particularly healthy day all I really need for lunch is this shake and an apple, then I’m set until my mid afternoon snack.  Not to mention I feel that much closer to qualifying for the Jersey Shore.

Celtic Spirals

Carrie1 Comment

Yesterday I went to an art workshop at St. Paul’s in Princeton, NJ.  We learned all about celtic spirals and how it symbolizes the ebb and flow of life.  How everything eventually comes full circle.  From life on earth, to death, to new life after death.  Even if you do not share the same religious beliefs I do, you can still find beauty in the underlying spirituality of a celtic circle.  As we gilded the gold leaf onto our piece, you had to breathe deeply onto the piece to warm up the medium that the gold leaf adheres to.  As you take in breath you receive and as you release your breath you give back.  There was something comforting and meditative about the tedious work involved in creating this piece.  It allowed me to reflect on life and how I affect people and how I am affected by them.  Take time to reflect on your own life and find out what you can do to make yourself the greatest version of you.

Granola Obsession

Sadie2 Comments

I used to think that granola was one of those things that you had to buy from a store.  I didn’t realize you could make it at home until I saw a post on the blog Chocolate and Zucchini in 2010.  It looked so easy and delicious that I decided to give a try.  The rest is history.  These days I make some serious granola.  I highly recommend giving it a try.  The great thing is that you can add, subtract, and substitute ingredients as you feel like it.  Beware, it’s addictive.

This is my favorite version:

Sadie’s Granola

Ingredients

  • 3 cups old fashioned rolled oats
  • 1 1/2 cups chopped nuts (I add a half cup each of sliced almonds, pecans, and walnuts)
  • 1/2 cup seeds (I only use sunflower seeds, unsalted)
  • 2 Tbs oil ( I use olive oil)
  • 6 Tbs maple syrup
  • 1-2 Tbs honey
  • 1/4 cup brown sugar
  • 1 tsp coarse salt
  • 1 Tbs vanilla extract
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground cloves
  • 1 egg white
  • 3/4 cup chopped dried fruit (I use half dried cranberries, half raisons)

Method

1. Preheat oven to 300.

2. Combine oil, syrup, spices, salt, sugar, and honey.

3. Combine oats, nuts, and seeds.

4.  Add wet to dry and mix so everything is evenly distributed.

5. Add egg white.  (this will help make little clumps of oats and nuts, it makes a good texture)

6.  Spread mixture out on a greased cookie sheet.  (make sure the cookie sheet has sides, otherwise the granola will get all over the place)

7.  Bake the granola about 40 minutes depending on the oven, or until golden brown.  Check on it every  10  minutes or so and mix it up or turn it around in the oven to ensure that it bakes evenly.  You should be a little conservative because the granola will continue to crisp up after you take it out of the oven, you don’t want to over do it.

8.  Add the dried fruit when the granola has cooled off.  Allow to cool completely before you store it in a sealed container (you don’t want trapped moisture raining on your parade).

I like enjoying my granola with a little almond milk.

FYI: This is a great food-gift.  It’s my go-to hostess gift.  I buy a cute container like a mason jar, fill it with some fabulous home made granola and tie it with a pretty ribbon.  Voila!