Thursday, March 31, 2011

100 grams of spinach. Or, how to use up 10 pounds of cocoa powder in three months.

 I've had a couple of friends ask me about my green smoothie.  There are a lot of great recipes out there, but I wanted one that had exactly what I was looking for: something super yum with a full scoop of protein powder, low calorie, and using enough greens to make it worth my time  (I use about 100 grams, which looks like the blender above --about 3 big handfuls).

 Enter my best frienemy: cocoa powder.  Love it, but the caffeine isn't super good for my Graves.  When it kicks in, I use carob powder which I must confess isn't half as satisfying.  I use 14 grams or so (about 2 T.)
 My other secret weapon: Flavor oils (extracts).  I've collected a ....few.  You can find them in candy making stores.  My favorite for this shake is a small drop of peppermint oil.  I've got a great mint bed growing behind my house, but at 7 in the morning, I never want to trek out there to pick some.  If you use fresh --which is also really good, just do 3-4 leaves.  Mint is strong.  My other favorites are coconut flavor --a whole dropperful, or a drop of almond. 

Add a scoop of protein.  Here are the ones I use --except for the soy.  I buy the soy isolate in bulk at the health food store, and don't pay for the sugar and flavoring.  I just use this jar thingy to put it in.  Hemp protein is the best for you, and tastes the worst.  I still use whey a lot.  I know to avoid casein protein for the cancer studies linked to it, but whey I'll do.   I then add 1 3/4 cup water, a dash of salt (I salt everything for balance.  I lose a lot of salt in exercise)about 4 ice cubes, and some Nunaturals stevia (although I've forgotten it on ocasion and I swear it still tastes good).  Blend it up and slurp it up.  So yummy.  I literally look forward to it as a treat. 

Here's the recipe in a nutshell:
1 3/4 cup water
3 ice cubes
14 g. (2 T.) cocoa powder
100 grams spinach (about 3 packed handfuls)
scoop protein powder --25 grams protein
stevia to taste
drop of flavor -try peppermint, coconut, almond.

Stats: 28.3 grams protein, 9.8 grams carb, 4.1 g. fat, 161 calories (using the eas whey protein).

Sunday, March 6, 2011

A short history/update of nearly everything

Sorry I've been slacking lately in the blogging department.  I've been writing a lot for myself at night, and somehow it takes away the need to blog as much I guess.   I've had a lot of birthdays around here, hence a LOT of cake!!  My brother's birthday was in February --ergo the caramel frosted carrot/coconut cake.

My neighbor's birthday --thus an orange chocolate cake with chocolate dipped orange slices, dark chocolate drizzle, and citrus cream cheese filling (I went a little crazy on that 'cause it was a birthday present.  then I pirated the picture from my friend's blog because I suck :) ).
Finally Tia's birthday cake which was a banana cake with homemade whipped cream frosting, and strawberry sauce and filling. 

With all of that cake making, I've been getting some intense workouts in luckily.  Upped my deadlift again (!) to 165, and I got 5 reps in instead of a shaky one rep.  I also started rotating in Chad Waterbury's workout that's made for people wanting to lean down without a strict cutting diet --just to minimize damage.  It's kind of a HIIT program mixed with some heavy weights.  I'm still doing my heavy lifting days, but just use these on days when I teach a weights class and want some cardio (cake cake cake!!!) and a little lifting to keep my muscles stimulated. I'm loving it (no that's not a McDonald's endorsement).

I'm letting go of my BYU classes after this semester because I'm starting to get a few clients to train in my home gym, and it's getting to be a little much.  It makes me sad to let them go, but I think it's a good decision.

OK, me me me --I know I've got other people in my family too right?  For Tia's birthday she just wanted clothes.  We gave her a budget, and I thought we'd have to go shopping at least three or four times to spend it.  Nope.  All gone the first night, and the first store.  Sigh.  I wonder who that girl's mother is.  Ari got up in church today to speak for the first time and did fantastic.  I was so proud of her.  Kai is getting a little crazier and more rambunctious every day.  I hope the weather warms up permanently soon so he can GO PLAY OUTSIDE!

OK, that's all for now, but next post I'll show you my garden plans and seeds (yay seeds!  little tiny packets of possibilities!) .  Also, I should say that my DREAM garden plans for this year would involve a full time gardener, and a ton of concrete.  Oh well, I'll suck it up like I always do.