Biochemísta

Gettin' through

2010-05-12T10:29:00.016-04:00

Hiiiiii!!!!!

First thing's first -- THANK YOU FROM THE BOTTOM OF MY HEART for all of your thoughtful words and advice. You all rock!!!

Things have been getting better in my world. So far, I've told (beyond my family, friends, and y'alll) my mentor, Georgetown advisors, and NIH advisors (I'm in a joint program between Georgetown University and The National Institutes of Health, so things get a little tricky). And so far, everyone is on board! It's crazy I imagined (crazy as it sounds) everyone screaming in anger at me (especially my mentor). But everyone has been SO SUPPORTIVE of my decision, it's incredible.

Ironically maybe, I received several copies of my paper in the mail yesterday:

^Bittersweet, I guess.

So what have I been doing lately to get through these rough times?? A LOT of RUNNING and quite a bit of this:

^Good ole R&R. Trash TV + mags. Mmmmm.

And (despite the warm weather), lots of this:

^Hot tea. I swear it warms my soul.

Aside from lots of R&R, long workouts, and hangin with friends I've been in 3847028432 meeting over the last few days to discuss leaving my program. It's a lot more involved than just "Peace out, Yo". Ha.

To make things a little easier, I've been prepping my breakfasts and lunches in advance.

I've been on an oatmeal kick lately. Guess I need the extra carbs for brain power while facing these difficult meetings.

Night prep:

^Soak 1/4 cup oats + 1 tbsp chia seeds + 2 tbsp egg whites in 3/4 cup H20 overnight

In the morning microwave then add desired mix-ins:

^1 cup protein powder, thawed blueberries, cinnamon, stevia, dash sea salt, blob PB

Or prepare them overnight in your almost licked-clean jar of PB:

Lunches around here have been pretty standard. Although this takes 0.2 seconds to prepare, it's still one of my favorites.

Enter, easy breasy version of Magic Soup:

^1 cup soup broth, diced tofu, and handful of whatever frozen veggies are on hand. Brown rice and beans sometimes makes an appearance. Sprinkle some cumin and red chili powder and you're golden.

Dear Magic Soup,

You will always remain one of my favorites - no matter where I go.

Love, Lauren

Well I'm off to a Club Strength class (total body lifting for 60 mins -- very similar to BodyPump) then volunteer! During undergrad I volunteered in my community a lot. It brought me clarity, stress relief, and a great sense of self fulfillment. In my opinion there is no better way to help others and yourself than volunteering. During grad school we were not allowed to have another job (paid or unpaid) so that put volunteering on hold for a bit. I'm glad to have it back in my life ;)

Have a great day!!!!!

Lauren

QUESTION: How do you PREP your BREAKFASTS and LUNCHES???? New ideas welcomed :)

XX

Busytown!!!

2010-05-27T22:41:00.009-04:00

Hiiiiiii!!!!!!

How are you?????! It's been soooo long! SO SO SO sorry for the M.I.A-ness. I've been soooo busy!

As you know, I had my last day in Scienceland. Not gonna lie, it was bittersweet. I feel happy because I have this ginormous weight lifted off my chest, but at the same time a huge piece of me feels missing. Maybe missing isn't the best word, but my 'professional life' has been entirely research. I've never had another 'real' job.

But in the end, I know I made the right decision and I'm looking forward to my new path in life.

I need to to take a little break from Bloggerville (maybe a week) to deal with all of the craziness going on.

Here's a taste of my life right now:

- Class 8am-4pm (straight!) for the next FOUR WEEKS!
- Finishing up experiments in lab (5-8pm)
- Last min bachelorette party planning! (Jet-setting to BOSTON this weekend!)
- Moving to a new apartment on Monday (with the Manfriend and ma sistah!)
- Working on my M.S. thesis
- Applying to PA programs
- Volunteering

And here is a recent pic (with ma new toy!) after an 8hr lecture and clinical practium (be kind - no make-up and some tiiiiiired eyes! haha):

So puh puh pleeeeeaase bear with me as I take a little bit of time off! I'm still reading your lovely comments and blogs just need to focus on the more pressing issues lately...

source

See you in a week!!!!

LOVE YOU ALL AND THANKS FOR YOUR UNDERSTANDING!!!!!

xoxox,

Lauren

Randomnessss

2010-06-28T14:34:00.010-04:00

HI DARLINGS!!!!

How are you? Hope your week is off to a great start! I decided to make this post completely random and post pictures of food, activities, etc. from the past few days...

Made roasted onion and eggplant (boiled then broiled) and topped with curry, sea salt, pepper:

And topped with my current obsession:

^Seriously get a hold of this stuff. You'll thank me later.

Snacked on this combo quite a bit:

^Kashi Go lean, Trader Joe's High Fiber Cereal, raisins, sea-salted peanuts, Better N' Peanut Butter

Did a little fitness reading by the pool. What do you think of Oxygen magazine??

^I think it has great advice/workout routines/etc. but think the overwhelming amounts of diet pill ads are pretty lame.

Snapped this pic because I think it delivers a GREAT MESSAGE:

^PREVENTION is KEY!

Received a Thank You card and picture for attending the wedding in Tremblant, Quebec:

^Seriously could they have bleached out our faces anymore??? Hello, Casper.

Did a quick grocery trip and came across this MASSIVE can of beans..

^Maybe not as funny as I found it?? HAHA

Came across some old home videos circa 1990:

^I'm at the bottom with the long hair (other two are my sister and brother)

Had the same breakfast (Chocolate Covered Strawberry Protein Smoothie) for the last 4-5 days and STILL looking forward to it tomorrow:

^Chocolate whey, frozen strawberries, ice, ice H20, pinch xanthan gum, stevia, dash sea salt.

Ventured to the Georgetown Waterfront to enjoy a cocktail with friends and the beautiful riverside scenery:

Swedish Embassy:

OK KIDS, I'm off to a BodyPump class then meeting Kels (sister) for lunch at Chop't and a little Tarjayyy shopping then volunteering with ma kiddos!!!

Have a great week!!!

QUES: Whats the most RANDOM thing you did/saw/ate/watched this weekend???

XX

Laur

What a day!

2010-08-06T17:25:00.013-04:00

Hellooo! Do you like the new format? I think it's perdy :)

Today was an incredible today. I wish everyday could be like this. I started the day with an early morning run (3 mi) with Seth along the canal and Potomac river:

I stretched, showered and ate my FIRST OVERNIGHT OATS!

- 1/2 cup oats
- 1/2 cup coconut kefir
- 1/2 cup Greek yogurt
- 1/2 tsp flax seeds
- frozen pineapple
- 1 tbsp unsweetened red. fat coconut
- stevia

This morning I mixed it up and served it with 1/2 diced banana. SO SO SO GOOD!

Caffeinated and dressed in my professional best, I headed out the door for a JOB INTERVIEW. In case ya didn't know I recently left my PhD program to pursue a career in clinical medicine. To apply to physician assistant programs I need to have at least 1,000 hours of direct patient experience. So to obtain this, I took an American Red Cross Nursing Aide course in July and today (!) got a JOB on a TRANSPLANT MEDICINE BRANCH! So excited :)

After interviewing I came home to revamp and snack-it-up:

Special K Savory Herb crackers + FF cottage cheese = tastes like pizza combos to me

Can't get enough of wasabi peas

Then made my way to BodyPump class. I am LOVING BodyPump these days. I love feeling STRONG. Ironically perhaps I came across this ad in Oxygen magazine:

Love it.

For lunch I was craving a hearty protein Green Monstah:

Chocolate SunWarrior, frozen strawberries, oats, spinach, tbsp almond butter, ice H20, stevia, pinch xanthan gum

I decided since I GOT A JOB, that why not take the rest of the day off (from thesis-ing) and hit the POOL before volunteering!

Ahhhhh.

To end a fantastic day I caught up on Real Housewives of DC - and PS, it is SO WEIRD to see my neighborhood on TV. Funny story for those of you that watched: Seth and I went to the American Polo Cup event the year prior. Guess we're some pretty important people, eh? haha.

Aaaaan we enjoyed some cocktails. Au Natural strawberry margarita for Setho:

And a white wine spritzer for yours truly:

1:1 Chardonnay + soda water, frozen mangoes & strawberries, ice (and a side of pup)

To keep the good day going we headed to Jazz in the Sculpture Garden to meet some friends for wine and a picnic. DC/VA/MDers: this is a Friday evening must!

What's better than listening to soothing jazz and sipping sangria in a sculpture garden as the sun goes down????

Alright kids!!! I'm off to bed! My best friend Alyson (that just got a job in DC!) is visiting in the morning! Have a great weekend!!!

XX,

Laur

Sanity

2010-08-14T13:16:00.014-04:00

It's fiiiiinally a little but cooler here in the District. It's nice but not sure how long it'll last...What's up in your neck of the woods???

The last few days have been consumed by thesis work. To keep myself from going mentally insane, I've stepped up the workouts and made some pretty tasty meals. Exercise and cooking really help me in stressful situations. What's your vice??

From the Kitchen a la Lauren: PROTEIN PANCAKES:

Recipe here

Healthified MINI OREO CHEESECAKES (modified recipe from Julie):

Directions: In a food processor, combine:

- 1 stick fat-free cheese

- 3 heaping scoops of fat-free cottage cheese (~1/2 cup)

- 4 all-natural "Oreos" (I found them at Whole Foods)

- 4 servings/packets stevia (add more for desired sweetness)

Next: Mix in 2-3 crumbled oreos

Serve: Spray muffin pan with non-stick spray, and place an oreo in each. Next, scoop 1 heaping tbsp of mixture on top of each cookie. Garnish with more crumbled cookie. Chill in fridge overnight.

These. are. amazing. Thank you, Julie!

FRUIT the size of my face:

SWEET-WASABI ROASTED VEGGIES:

- Preheat oven to 450F

- Mix 1 tbsp soy sauce, 1 tbsp honey, 1 tbsp Wasabi drizzling sauce

I use this one from Trader Joe's:

- Cook for 15-20 mins or until roasted. Mix 1/2 throughout cooking

Veggies were served with Trader Joe's (fresh) SOUTHWESTERN SALMON:

(A personal salmon favorite)

- Cooked stove top over medium heat. Perfection.

TUNA & DILL SALAD:

Tuna, chickpeas, yellow onion, cherry tomatoes, kosher pickles, dill, sea salt, pepper, Greek Yogurt. Tip: Moisten tuna with pickle juice to reduce calories and add flavor

SPIRALIZED ZUCCHINI w/ TOFU, VEGGIES & SPICY PEANUT VINAIGRETTE:

Recipe here

RASPBERRY-COCONUT OVERNIGHT OATS:

1/4 cup oats, 3/4 cup FF Greek yogurt, 1/4 cup coconut Kefir, 1/4 cup Light Coconut milk, 1 tbsp chia seeds, 1/4 cup frozen raspberries, stevia, dash sea salt

WORKOUTS have also been pretty stellar:

Thursday: Sports Conditioning class + 3 sets (of 10) clean & press + 15 min core work

Friday: 6 mile run + stretching

Saturday: BodyPump class + 30 min run

Ok, I'm starved. Gonna make lunch, volunteer, then head to friend's Traditional Indian Baby Shower!! So excited :)

XX,

Lauren

Question: Remember this book??

I am going back to buy it. For me, it's a book that instantly brings me back to childhood.

Room service solves all problems

2010-08-30T16:24:00.009-04:00

Hey kids,

How are ya? I'm well on my way to getting into PA (physician assistant) school, fingers crossed! First step: Passed Nursing Aide test. Let me tell you that exam was one of the most annoying/aggravating/painful experiences of my liiiiife!

The written portion of the exam lasted from 8-8:30am. Next they had us wait in a room to be called for our Skills portion of our test. We were told not to leave the room in case they call our names. I was called at 4:30pm! Yes, I waited in a classroom with NO FOOD, book, computer, etc. for 8 HOURS! I felt like I was in detention. After taking the skills exam which lastest about 25 mins, I had to drive 4 hours home (which took 6 due to traffic). Ahhhh, what a day! Sorry for the rant :)

The trip wasn't allll bad I did pass the exam aaaaand order some room service. Friday night I ordered a class of Shriaz and piece of chocolate cake. You bet I ate it in my whirlpool bathtub. Yep, I felt like I was straight out of a movie :) For a wake up call, I ordered some fruit, coffee, and tomato juice to accompany my oats and protein breakfast:

Unsure what the food situation would be, I packed some regular oats and a baggy containing SunWarrior protein to mix in. SO GLAD I ate a big breakfast considering I wasn't able to eat for 10 more hours!

Did you know you can steam hot H20 in your coffee maker? haha...Maybe I'm the only one..

Steaming hot H20 for oatmeal

Once I arrived back in the District I had to snap this pic to show you the craziness that is Georgetown Cupcakes:

Ever since the show DC Cupcakes aired, Georgetown Cupcake has become NUTS! This picture shows about 1/10th of the line and was taken at 10pm on a Saturday!

When did cupcakes become so trendy?????

Today I woke to a delicious Strawberry-Pineapple Green Monster Smoothie:

Vanilla SunWarrior, frozen strawberries, frozen pineapple, 2 huuuge hand fulls spinach, ice, h20, stevia, 1/2 tsp xanthan gum (to thicken), pinch sea salt. Yummm.

[Insert 2 hours of application writing]

I was craving a weights sesh at the gym. I took a BodyPump class and it did the trick. Has anyone tried the new BodyPump series?? I think it's BodyPump 74?? Well, it's HARD! The lunge and triceps tracks are killer!!

I met my friend Alyson for lunch at Chop't, my favorite salad place.

Mmm.

Speaking of good eats, here are two recent favorites I've made within the last week...

Healthified Mac N' Cheese:

Diced medium-firmness Tofu (~1/6 block), 1/4 cup oats, 2 tbsp Nutritional Yeast, ~2 tbsp shredded lite cheddar cheese, mixed frozen veggies, sea salt, pepper & topped with hot sauce.

Chocolate Protein Pancakes:

1 scoop Chocolate SunWarrior, 1/3 cup egg whites, 2 tbsp PB Flour, 1 heaping tbsp spelt flour, 1/2 mashed banana, stevia, dash sea salt, 1/2 tsp baking powder. Topped with a PB smear and 1 tbsp organic maple syrup. Perfection, I tell ya.

Alright I'm off to volunteer with some kiddos then take a spinning class with Alyson. Happy Monday!

Cute/weird Pic of the Day:

Michael doing some yoga

Busy bee

2010-09-08T17:13:00.012-04:00

Happy Wednesday! The last few days have been extremely busy. I submitted my application for acceptance to physician assistant school (fingers crossed!), been learning SO MUCH at the hospital in my new job, tied up some loose ends on the research front (completed some experiments for the lab) and still managed to do some volunteering.

source

Do you volunteer? As crazy as life gets, giving back to especially those less fortunate is so rewarding. I know we say we will when a certain class is over over or when work is less busy, but when is LIFE not chaotic? Just giving your time once or twice a month is certainly appreciated by others and extremely fulfilling for yourself.

I've also squeezed in some stress-relieving workouts. Last night I went for a beautiful evening run around the White House:

And Washington Monument:

How do I get to live here???

-----

Study snacks have included lots of fruit:

Diced so I can eat them with a fork and not mess up the computer

And a recent obsession with protein cake:

PB-Chocolate cake with Greek yogurt, stevia, and pecan topping

Vanilla-Nanner cake: 1 scoop vanilla protein powder, 1/2 mashed banana, 1/2 diced banana, 2 tbsp Greek yogurt, almond milk (to moisten), 1 egg white, pinch baking powder, pinch sea salt, stevia. Spray mug with cooking spray, spoon in mixture, microwave for 60 seconds.

Other blog-worthy meals include (can u guess the common item??):

Protein pancakes:

Protein "Ice Cream":

Bean & cheese 'dilla:

Whole wheat wrap, chapolte salsa, black beans, baked at 425F for 10 mins. Then add lite Mexican blend cheese, cumin, red chili powder (not pepper) and bake until cheese melts. Top with a dollop of Greek yogurt

Pa-sgetti & "meat" balls:

Carba Nada pasta topped with marinara sauce and 1 block melted light laughing cow cheese, Trader Joe's meatless meatballs

Someone on a protein kick???

-----

In recent science news...

Did you know that a diet high in saturated fats from red meat is associated with increased chances of developing liver cancer?

source

Scientists followed ~500,000 men and women as they self-reported red meat consumption while controlling for other risk factors such as alcohol, obesity, diabetes, and other lifestyle risk factors. The red meat eaters in the top 20% were 74% more likely to develop hepatocellular carcinoma (a liver cancer) and 2.6 times more likely to pass away from chronic liver disease.

Conversely, the top 20% of white meat eaters were 50% less likely to die from chronic liver disease or develop hepatocellular carcinoma.

So does that mean if you eat red meat you'll die from liver disease? Probably not. The key to remember here those that ate the most red meat were at risk. Interesting study. Moderation, like anything, is key.

Source

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Well I'm off to bed. Have a great day!

A cake and a condiment

2010-08-25T18:26:00.014-04:00

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!!!!!

Labah day

2010-09-04T10:12:00.010-04:00

Happy Saturday and 3-day Labah-day weekend (sometimes I pretend I still live in Bahston)! Thank you all for your kind words regarding my experiment to be featured on CBS' The Doctors. Pretty excited over here :)

The last few days have been consumed with essay writing and filling out applications (to physician assistant school). The Manfriend headed down to the Jersey Shore to visit a friend's beach house, and (kicking and screaming) I decided to stay and finish these apps. Go go go! <--- Hope your holiday weekend is more exciting than mine! heh

---

Some new recipes & dishes I've tried out the last couple of days:

Breakfast:

Pineapple-banana Green Monstah: 1 scoop vanilla protein, 1 frozen banana, hand full fresh spinach, 3/4 cup frozen pineapple, 1 tbsp unsweetened red. fat coconut, 1 tbsp healthy-fat-of-your-choice (I used flax seed oil; to promote absorption of fat soluble vitamins), steiva, 1 cup unsweetened almond milk, dash sea salt, ice. Garnish with coconut.

PB & Vanilla Chia Overnight oats: Night before, combine: 1/4 cup oats, 1/2 scoop vanilla protein (I use SunWarrior), 1/2 cup Greek yogurt, 3/4 cup almond milk, 1 tbsp chia seeds, 1 tbsp PB, stevia, dash sea salt.

Lunch:

"Mac N' Cheese" Savory oats: 1/4 cup cooked oats, 2 scrambled eggs (1 egg + 1 white), diced medium-firmness tofu (~1/6 block), 1/4 cup frozen spinach (optional), 3 tbsp Nutritional yeast (for cheeeesy flavor), 2 tbsp lite shredded cheddar, sea salt & pepper. <-- Oats in a non-breakfast dish seemed weird to me at first too. Try it, I swear it's great.

Chicken salad with dill: 1 diced chicken breast, heaping tbsp Greek yogurt, generous amount of dill (~1/2 -1 tbsp), chopped pickle, 1 tbsp pickle juice, sea salt, pepper. Served over toasted Everything Bagel Thin. <---Greek yogurt as a substitute for mayo is fantastic! Add a tbsp of pickle juice and it's even better!

Dinner:

Not really new, but worthy of posting: Grilled turkey burger topped with sauteed veggies, sweet potato fries (or chips?), and a simple salad w/ balsamic vinaigrettee

Sweet Potato Fries (so easy!):

Preheat oven to 425F

Dice 1 medium sweet potato per person

Spray tinfoil covered baking pan with cooking spray (I use EVOO)

Place diced sw potatoes on baking sheet

Spray with more cooking spray

Add sea salt & pepper

Bake ~ 15 mins then flip. Bake another 15 until browned.

Snacks & Dessert:

PB Yogurt: 1/2 cup 0% Greek Yogurt, 1 heaping tbsp PB Flour, 1 tbsp PB, stevia, dash sea salt

Chocolate-covered Strawberry Protein "Ice Cream"

Combine:

1 scoop chocolate protein powder

1 cup frozen strawberries

1/2 frozen banana

1 tsp xanthan gum (to thicken)

stevia

dash sea salt

~5-6 ice cubes

~1/4 cup almond milk (slowly add more if necessary to allow mixing)

& Blend

Thickkk and delicious:

& Vino:

My siblings and I have an inside joke that whenever we see the word "gnarly" we have to try and pronounce the G and the N. Sounds like "Gah-narly". Say it fast. Funny? No?

----

To kick off the holiday weekend, my sister and I met a friend out for drinks. It was waaay too nice to spend the evening indoors, and a rooftop bar & deck seemed quite appealing.

Fashion moment:

My beautiful sister (and roommate!), Kelsey.

And awkward bathroom photo of yours truly.

-----

I've decided that a fall marathon is looking pretty good right now. No injuries, my pace is pretty fast. I am comfortably running 7 miles, 3X per week including a long run. I'm debating this Washington, DC half marathon...What do you think?? It looks pretty amazing.

Recent workouts have included:

Sun: Rest

Mon: 25 min HIIT (high intensity interval training, aka sprint workout) on treadmill + abs

Tues: BodyPump class + 3 mi run

Wed: 45 min spinning class

Thurs: Total body weights + Boxing class

Fri: 6 mi run

Sat: Bootcamp: 10 min run + 1 circuit + 1 circuit + weights

This marathon season, I'm including much more cross training. More yoga/strength training and less injuries :)

----

Have a fantastic Labor Day Weekend!!!!

Lauren

Highs and lows

2010-02-03T21:31:00.015-05:00

Heyyyy,

Happy hump day ;) I feel like it's been so long! Here are some highlights from the last few days:

1) I rediscovered Bikram:

Source

For those of you not familar with Bikram yoga (or Hot yoga as many people call it), it's a series of 26 sequential poses, each repeated twice in a room warmer than 105 degrees with 40% humidity. The heat allows you to work your muscles/joints/tendons for the entire 90 mins rather than needing half the class to 'warm-up'.

Some more info about Bikram Yoga: "Blood circulation is affected immensely during Bikram Yoga because of two processes called extension and compression. These two dynamics are said to work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana (pose), the body is stretching or compressing a certain part of the body, thus cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in reaction to the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete and the individual comes out of the posture, the new oxygenated blood is able to rejuvenate the arteries that were being compressed. Because of the volume change and influx of fresh blood, it is said that infection, bacteria, and toxins can be released through this process" Source

What I can say is, Bikram Yoga has improved my life in every way. During marathon training I was always prone to injuries (ITBS, plantar facitis). However, since doing Bikram 2-3X week, I have been injury free. I had take a break earlier this year when I wasn't running high milage. Now that I'm averaging 35 miles per week in addition to cycling, I need Bikram more than ever.

I've been twice this week (!) I can't tell you how much better I feel, physically and mentally. If you decide to try it, please remember to drink lots of water that day (before, during, and after), dress light, and try it at least 3 times before you decide whether you like it or not. The heat can take a while to get used to. Tell your studio you are new and they can give you more new member info.

Next on the list....

2) I've found a new favorite breakfast. It's quick, nutritious, and deeeeeelish!

1 pack instant plain oatmeal (or multi-grain), 1/2 - 1 banana microwaved (so it turns mushy), 1/2 cup vanilla protein powder (I use Designer Whey brand), 1 tsp cinammon, 1-2 tbsp raisins, 1 tsp PB (or almond butter), stevia to taste.

^^Important note: If making the oatmeal in the microwave, add the ingredients after. The protein turns a very strange consistency when microwaved.

The best part? It can be made on the run. Last night I prepared this baggy (Sorry it's not what you think! ha):

All I did was add hot water to the oatmeal then stir in the goods. Warm, filling, and scrumptious.

My favorites:

Stevia...aka magic. An all natural zero-calorie sweetner. Check out how many servings there are!

Trader Joe's Oatmeal (7 grams of soy protein):

Better N' Butter. Tastes maple heaven.

And check out those stats!

Next on the list.........

3. Taco salad and skinny margarita night:

^^Lean ground turkey sauteed in diced onions and au natural taco seasoning, topped over diced iceberg lettuce, corn, black beans, avacados, tomatoes, and our dressing secret!

>> This one is a keeper: Mix 2 parts greek yogurt with 1 part chipolte salsa, 1 tbsp red chili powder, 1tsp cumin. Healthy and AMAZING. Top all of that with some lite Mexican blend cheese and whole grain tortilla chips. Voila!

Definitely one if my favorite roomie dinners. Close call with magic though :)

4) Waking up to this winter wonderland:

Although it's pretty much melted now it was a quite beautiful commute to lab.

5) And a not so happy event:

My poor delicious lunch (shrimp, curry, veggies, beans, brown rice) went ka-poot on the floor when I grabbed it this morning. Aaaaah well. You win some, you lose some....ha!

Have a great night!

Lauren

Some blog news!

2010-09-02T16:09:00.004-04:00

Hi bloggies!

I wanted to share some exciting news with you. An experiment I did comparing what blood looks like after a very high fat meal vs. a healthy meal is going to be featured on the Sept 13th season premiere of The Doctors!

To read about the experiment click here and here.

Tune into The Doctors on Sept 13th on CBS!

Energy please!!!

2010-07-27T00:13:00.012-04:00

Today I woke (after 9 peaceful hours) completely exhausted. I had a ka-trillion things on my to-do list but I literally felt like I had blocks tied to my feet and everything was moving in slow motion. I swear I could have slept 5 more hours.

To get myself going I happily ate a scrumptious breakfast cookie I prepared the night before:

1/3 cup oats, 1/2 scoop Vanilla Whey (Designer Whey brand), 1/2 banana, 1/8 cup soy milk, stevia, cinnamon, dash sea salt, dried cranberries

And a couple of these from my new darling Keurig:

Coffee, steamed soy + cinnamon

After catching up on the news and thesis-ing for a while I decided a quick workout would wake me up.

I did the TurboFire 30 min workout (Fire 30) and it DEFINITELY did the trick! It's crazy how we sometimes claim tiredness is an excuse not to exercise when it makes you SO MUCH more AWAKE!

For lunch I had a variety of things through out the day because I was feeling snacky. And studying makes me extra snacky.

Green Monster Smoothie:

Vanilla Whey protein, 1/2 frozen banana, 1/2 cup frozen strawberries, handful fresh spinach, stevia, pinch xanthan gum, ice, H20

Cinnamon Raisin PB Oats:

1/3 cup oats, cinnamon, stevia, raisins, better n' pb, dash sea salt. Soak oats in h20 over night. Microwave. Then add remaining ingredients.

Chilled diced apple:

Organic Fuji apple topped w/ mesquite and maca powder, Better N' PB for dippin'

After more reading/studying/thesis-ing than my eyes could take, I was itching to get out for a short run since today was the first day in a LONG time it was not ridiculously humid. I set out for a 3 miler but ended up doing 5 miles (at 7:55 pace!). Guess my breakfast and lunch of carbs did the trick!

For dinner I made a gigantic spinach salad (not pictured) and an open faced egg salad sandwich:

3 egg whites, 2 yolks, tbsp light mayo, dash sea salt, pepper, paprika over a toasted bagel thin (looks like popcorn, no?)

Still hunnnngry I whipped up this deliciousness:

PB Chocolate yogurt: 3/4 cup FF Greek yogurt, organic cacao, stevia, Better N' Butter, fresh strawberries

OK, time to spend time with the Manfriend.

We both clearly need to get off our laptops as its almost 1:15am!

G'NIGHT!!!! Have a wonderful Tuesday!

XX,

Lauren

Lipid levels and cancer

2010-09-01T11:54:00.013-04:00

Hi all! From time to time, I post science, medicine and research related topics, and I really enjoy doing so. I love translating complicated medical findings from peer-reviewed scientific journals into information easily understandable by the general public.

There is a great resource put out by the National Cancer Institute (NCI, National Institutes of health), called the NCI Cancer Bulletin. The monthly bulletin was initiated "under the National Cancer Act of 1971 to educate the public and the clinical and research communities about NCI's efforts and progress against cancer". Source

I greatly enjoy the publication because it's a way to take a quick glance of all progress made month-to-month regarding cancer therapy and requires limited medical/science background.

In the August bulletin, scientists published in Nature Medicine that persons with high lipid levels, display a decreased ability to fight cancer cells by one's own immune (or fighting) cells.

Recent cancer research focuses on coercing one's own immune cells to attack the cancer cells, rather than an off target drug that kills all cells, healthy and cancer - specific. In fact, many scientists postulate that cancer results from some defect in our immune systems. Therefore, strengthening your immune system in a specific way would lead to increased killing of cancer cells.

In the article published, scientists showed that dendritic cells, a key player in our ability to destroy foreign entities (specifically cancer cells) are greatly hindered by high lipid levels. Furthermore, in an experiment, scientists added a drug that lowered lipid levels (by interfering with fatty acid synthesis) and were able to detect increased cancer cell killing by dendritic cells.

Image of a dendritic cell. source

In other words, this study showed for the first time that high lipid concentrations also negatively impact our immune system's ability to fight cancer. Neat, eh? To read the bulletin click here and to see the original publication in Nature Medicine, click here.

*To read about an EXPERIMENT I DID showing what high fat levels look like in your blood click here and here.

EXAM day

2010-08-26T21:04:00.010-04:00

Happy Friday! I have a hectic two days ahead of me...

I woke chipper and anxious for the day, made a gigantic Strawberry-Banana protein smoothie...

1 scoop Vanilla protein (SunWarrior brand), 1 frozen banana, hand full frozen strawberries, stevia, dash sea salt, ice, h20

And caught up the news. This lasted about 5 mins because it's rush, rush, rush today!

Tomorrow morning is my Nursing Aide board exam. To read about my recent career change, click here and here.

Coffee and snacks are usually my study vices:

Mug #1: Caribou coffee w/ steamed soy + Mug #2: Fiber One, Goji berries, raisins, blob almond butter

Studying however, is not so easy with this guy staring at you :)

[Insert a few more hours of studying + 45 min run]

Whelp, I'm almost ready to get on the road (my exam is out of state), I made Cinnamon Raisin French Toast for dinner!

Who says French toast isn't healthy???

2 pieces Ezekiel Cinnamon Raisin Toast dipped in 4 egg whites, cinnamon, stevia, 1/2 tsp pure vanilla extract. Topped with almond butter and 1 tbsp organic maple syrup

See you after my exam!!! Have a great weekend :)

Quickie but a goodie..

2010-08-26T15:27:00.013-04:00

Hi folks! This is gonna be a quick one because I've gotta get back to Studyland! I hope you're having a fantastic day :)

I woke this morning eyes wide SHUT, and walked straight to Sir Keurig. When I was home in NH we hit up a local coffee shop where they sell Keurig cups very cheap...Think we have enough????

It paired nicely with my Chocolate-Covered Strawberry and Flax Green Monstah (that's a mouthful...no pun intended. Corny, yes?)

1 scoop Chocolate Protein powder (I use SunWarrior), ~5 frozen strawberries, hand full frozen spinach, 1 tsp flax seeds, pinch xanthan gum (to thicken), stevia, dash sea salt, ice, H20

[Insert 2.5 hours deep into Studytown]

Needing quite the break I thew on my running shoes and hit the pavement. I did a nice 5-miler around the Potomac River. Actually, I was sweltering HOT and it was mostly uphill but I did feel pretty fantastic afterwards :)

For lunch I threw together what I could find. We need groceries BADLY!

2 Morningstar Pizza Burgers topped with warmed marinara sauce + nutritional yeast (gives it a cheeeeesy flavor), carrots n' PB, sliced cukes w/ TJs FF Balsamic Vinegar

Still a little hungry I had a small cup of last night's Indian feast...

Tofu, spinach, veggies, lentils, TJ's Curry Simmer Sauce, pinch turmeric, pinch coriander (last night I ate it with garlic naan but failed to take a pic cause it hit my stomach too fast)

Alright I'm about ready to hit the books....

I leave you with some pics from 4th of July (Manfriend is sloooow uploading) and Countryfest.

Have a great night!!!!

Ferry ride to Provincetown (P-Town), MA (look relaxed, do I???)

Playing with Seth's niece Portia on the beach in Plymouth, MA

Countryfest. Not sure what the 'tude is for..

Siblings!

Group pic. Check out the Manfriend's sick stache. hahaha...

Countryfest = SUCCESS!

2010-08-24T16:56:00.016-04:00

Hi loves!

I'm backkkk! Countryfest was a BLAST! I really hope we keep up this tradition every year. I had an amazing time..

The weekend started with a nine hour road trip back home to New Hampshire. The pup LOVES the car. Check out the wind in his (fur) face...

I enjoyed spending time with the fam, laying out by the pool, and family dinners which included fresh veggies from our GARDEN:

Saturday morning I headed out for an amazing 5-mile trail run. I LOVE running in NH. So peaceful. I made myself a Green Monstah for the road, put on ma Cowgirl boots and we hit the road..

TAILGATING was SO MUCH FUN. The night before I made homemade veggie dip and garlic hummus which I sadly left at home :( I did however, make up for it with some other snacks. Namely, Skinny Margaritas:

1 bottle Jose Cuervo Silver Tequila, large splash triple sec (approx 1/8 tequila volume), 30 oz Orange flavored seltzer water, splash OJ, teeny splash fresh lime juice, 4 packets of stevia, Ice.

We had the grill going...

Sister-in-law-to-be on da grillll

And plenty of other goodies:

My plate (turkey burg not pictured): Grilled veggies + fresh fruit

We tailgated for 4 hours and loved every second of it. Friends, family, and a Manfriend. I was a happy girl.

Awesome pic. Kels (sister) captured in the middle.

Seth with friends Chris and Nik. He grew a mustache for the event...hahaha.

L to R: Sister, cousin, cousin, ME

L to R: Cousin, ME, sister-in-law-to-be, sister, cousin's gf

Seth (Manfriend) + Ben (cousin)

We started out in nose-bleed seats then moved waaaay up and somehow found a ground-level row completely open and made that our new home. Twas amazing!

Jason Aldean was my favorite! LOVE him!

And we DANCED. All. night. long.

This year we rented a hotel after the concert which was worth EVERY PENNY! We headed home Sunday and had a nice relaxing day in NH. I spent the day:

- Napping

- Playing with my 4-year-old niece, Morgan

- Making dinner for the family (they requested Sweet Potato & Black Bean Turkey Chili)

- Turbofire-ing it up (I did Fire 45. Def my favorite one!)

- Girls' Wine night! It was True Blood, Entourage, Keeping up with the Kardashian's night :)

After a LONG nine hour drive, I'm back in DC. I woke craving Banana Protein Pancakes:

The rest of the day includes:

- Studying for my Nursing Aide exam on Saturday (more specifics to come)
- 7 mile run in this chiiiilly weather :) Update: I ran a fast (8:02 pace) 9.4 miles! Whooot!
- Visiting my bestest at her NEW APARTMENT for some vino and girl time

How was your weekend????

Have a great night!

XX,

Lauren

Thunderstorms yield great wine

2010-08-19T14:24:00.012-04:00

I have a confession: I still sleep with the teddy bear I was giving when I was born.

His name is Berry. AKA Strawberry Jones (sick name, right?). But I call him Berry for short. Hopefully I am not alone on this one like my Manfriend and sister lead me to believe...

Yesterday was quite the day. I started it out with PB + Chocolate + Chia Overnight Oats:

- 1/4 cup oats

- 2 tbsp PB Flour

- 1/2 scoop Chocolate protein powder (I use SunWarrior)

-1/2 cup FF Greek yogurt

- 1 tbsp chia seeds

- H20

- stevia

- dash sea salt

Hit.the.spot

I also delivered the Manfriend Breakfast IN BED:

Everything bagel with 2 over-easy eggs, grilled ham, and Laughing Cow cheese. Nice girlfriend I am, eh? heheh

[Insert 4 hours of thesis work (MS thesis in Biochemistry, Cell and Molecular Biology) while listening to the massive thunderstorms outside]

I love (being inside during) storms. So cozy.

During a brief storm intermission, I snuck out for a fabulous light-rain 5-mile run. Do you run in the rain. It is SO THERAPEUTIC. Seriously try it.

Feeling amazing and recharged for more thesis work, I came home to NO POWER. Bored and unsure what to do, I threw in p90x Arms and Shoulders on the Mac and got ma lift on in the dining room (our brightest room). Eh, if it works?

After 45 mins of lifting, the power was STILL not on. Then another FOUR hours went by of reading by limited candlelight. DCers: WHY does the power always go out in the SUMMER? I am from NH/Boston and the power has gone out more times HERE than when I lived in NEW ENGLAND!!!!!

So what's a girl to do? 1) I showered in the dark. Interesting to say the least. Then 2) made dinner by candle light. Kelsey (sister) and I made one quick sweep into the fridge as to lose the least amount of cold air and whipped up dinnah.

*Sorry for the poor-quality pics. I was in the dark... ;)

Summer salad:

Romaine, tofu (medium), red grapes, diced watermelon, cucumbers served with Goddess Dressing + Nutritional yeast. Fab.

Hard-boiled eggs (fortunately we have a gas stove):

PB + Chocolate mousse for dessert:

1/2 cup FF Greek yogurt, 2 tbsp PB Flour, stevia, dash sea salt, drizzle organic chocolate syrup, drizzle Better N' Peanut Butter

STILL without power, I threw in the Thesis-Towel, put my face on by candle (and flash) light..

..and met the Manfriend and his cousin Dan for drinks at this awesome place. <--- If you live in the area, this bar is fantastic. TONS of beer, great vino selection, and FANTASTIC ambiance. Seth informed me this morning the AMAZING Cabernet I was drinking was $15/glass. Whoops :) BUTTTT...we did come home to POWER!

And that brings us to today. I woke craving something TROPICAL. Perhaps it's due to the SUN that's finally out?? I went for a Green-a-Colada Protein Smoothie (inspired by Gina's):

- 1 scoop vanilla protein (Used SunWarrior)

- 1/2 cup FF Greek yogurt

- 1/4 cup frozen pineapple

- 1/2 cup frozen mango

- 1 frozen banana

- 2 tbsp red. fat unsweetened coconut

- 2 hand fulls fresh spinach

- stevia

- 1/2 tsp xanthan gum (optional; to thicken)

- teeny dash sea salt (brings out sweetness)

- Ice + H20 (or almond milk)

Perfection.

So what's up for the rest of the day???

- Thesisss
- Lunch
- Workout (Run or TurboFiyyyah)
- Pack for tomorrow's Road trip (hint: clue in 4th picture)
- Clean apt
- Dinnah
- RHDC and Jersey Shore (hehehe)

Have a fantastic day Y'ALLLLLLL (hint #2)

-Laur

QUESTIONS:

Do you still sleep with a stuffed animal?

Have you taken any road trips lately???

Up north for some dirty south

2010-08-19T21:36:00.009-04:00

Hi Y'ALLLLL!

How was your day? Mine was great. It started with a Green-A-Colada + coffee in the sun :) Got a lot of work done, took the pup (Michael) to the dog park, then headed out for GORGEOUS 7-miler around the Potomac River, Lincoln Monument, and Reflecting Pool. Twas wonderful.

To break up the work I whipped up some Homemade Garlic Lemon Hummus compliments of Garlic Gold. If you are a garlic fan like myself, and you haven't tried Garlic Gold yet - you're missing out.

Ingredients:

- 3/4 can Garbanzo beans (chic peas)

- 1 can white beans

- 2 finely diced garlic cloves

- 2 tbsp Garlic Gold Lemon Vinaigrette

- 2 tbsp balsamic vinegar

- 2 tbsp rice vinegar

- 2 tbsp H20

- 1/2 tsp sea salt

- 1/2 tsp black pepper

- 1/2 tsp red chili flakes (more if you like it HOT)

Directions:

- Add ingredient to food processor and blend

- Garnish with paprika and a little EVOO

- Serve chilled

-----

Sooooo, can you guess where I'm headed tomorrow? The Manfriend, sister, and I are driving home to New Hampshire for....The New England Country Music Festival!

I can hardly contain my excitement! We rented a few hotel rooms with my cousins and some NH friends. It's become a family tradition and I have every intention of keeping this one alive :)

I'm most pumped to:

- See my brother, sister-in-law (to be!), cousins, friends

- Sip skinny margaritas in the sun

- Tailgate with amazing grillers and snacks we have planned

- Dance/sing literally ALL DAY

- Then crash at our hotel and avoid concert traffic

CAN.NOT.WAIT

Questions:

Do you like country music?

What was the last concert you went to?

What's your favorite tailgaitin' food?

Do you have any family (or friend) traditions????

See you all next Monday for a recap! Have a FABULOUS WEEKEND!!!

- Laur

Yeeee-HAWW

2010-08-17T22:54:00.010-04:00

Hi guys :) How was your day? This morning I woke a little later than I hoped for (10am, eeek), inhaled a Protein Cupcake then jogged with the Manfriend to the gymnasium. I did shoulders + triceps then took an impromptu Spinning class. I wasn't in the mood to lift anymore so I figured some Cardio + Endorphins would fix my mood...

Whelp, it did the trick aaaand a little more. I have never SWEAT SO MUCH from a workout except Bikram. Fabulous + disgusting at the same time :) And I couldn't be happier.

After a much needed shower, I whipped up a Peanut Butter Cup Green Monster:

- 1 scoop Chocolate SunWarrior protein

- 1.5 tbsp Peanut Butter Flour

- 1 frozen banana

- 2 hand fulls fresh spinach

- Ice + H20

- stevia

- pinch xanthan gum

- dash sea salt

Shortly after refueling, Kelsey (sister) and I headed to Virginia for a COUNTY FAIR!!! Brings me back to childhood in New Hampsha.

There were animals:

And preggo ones:

Side note: Our friend Andrea (super girly-girl, nurse in DC) grew up on a farm and her family shows cows a few times per year (they have 200!). We went to see her show em'!

Andera posing with fresh milk from her cows:

And ME drinking the FRESH COW MILK!

There were also lots of GAMES:

And FOOD:

Had to TRY a FRIED OREO. When in Rome, right?

Green apple + Cheddar from a dairy farm. Oh so good.

And tasted some vanilla soft serve, also from the dairy farm

All in all, a fantastic day. Tomorrow it's BACK to THESIS-ing! Night kids :)

QUESTIONS:

Did you attend fairs as a kid?

What's the strangest food you've tired in another state??

Calling all peanut butter lovers

2010-08-15T23:24:00.012-04:00

Have you ever come across a product that completely changed your life? More specifically, a FOOD item that's rocked your world? For me, stevia is up there. I was a Splenda addict until the lovely no-calorie all natural sweetness - that is stevia - came into my life. And I am still thankful <3

Recently however, a new love has come into my life. And this one just may be my #1...

Behold...The incredible fabulous fantastic item that is PEANUT FLOUR! You may be asking, is this another healthy flour, perhaps the next Spelt flour? And my answer is, it's better than that. Peanut flour is peanuts ground into flour with INCREDIBLE nutrition stats. Per 1/4 cup:

Yep, that's 16g protein for 110 calories. And trust me, the TASTE is even better than the nutritional info.

I started using PB Flour (1-2 tbsp) in my chocolate protein smoothies. Yeeee-UM. Then I got an idea, "Bet I could create a delicio-so Chocolate Protein Cupcake".

And behold: Peanut Butter Chocolate Protein muffins with PB + Banana Frosting:

Combine + mix:

- 6 Scoops Chocolate Protein powder

-1/4 cup PB Flour

- 3/4 cup FF Greek yogurt

~1 cup H20 (depending how thick your protein is)

- 1 egg (or 3 tbsp egg whites)

- 1 tsp Baking powder

- 1/2 tsp sea salt

Cook for 20 mins at 400F

"Frosting": In food processor combine:

- 1/4 cup FF Greek yogurt

- 1/4 block FF cream cheese

- 1 banana

- 2 heaping tbsp PB Flour

- 1 tsp PB

- 3 servings (or packets) stevia

- 1/4 tbsp sea salt

These are no joke. Probably my greatest protein creation so far!

Enjoy Peanut Butter Lovers!

- Lauren

You can call me the (turkey) chili master

2010-08-16T21:14:00.005-04:00

Hello bloggies,

How was your Monday? Mine was bueno. It started out with a peanut butter - protein cupcake and coffee. Fantastic.

I'd like to say I worked super hard on my thesis all morning, but the reality was I was L-A-Z-Y. So I lounged, hung out with Sir DVR and eventually made my way to a 12pm BodyPump class. Love the Pump. I'm addicted.

After getting the Endorphins pumpin', I did get to work. Hallelujah. I thesis-ed until my brain almost exploded then decided to prepare dinner early tonight so after Spinning I could come home to a feast.

And a feast it was. Behold: Black bean & Sweet Potato Turkey Chili (inspired by Gina's recipe):

Ingredients:

Ground lean turkey

3 large sweet potatoes

2 cans black beans, rinsed

1 can corn (no sugar/salt added), rinsed

4 large tomatoes, chopped

1 large yellow onion, diced

1 pepper (orange or yellow)

1 cup tomato juice (or V8)

2 garlic cloves, diced

2 tbsp Red chili powder (not pepper!). Add more if desired (I do!)

1/2 tbsp Cumin

1 tsp Sea salt

1/2 tsp pepper

Directions:

1. Add corn, beans, peppers, 1 diced garlic clove, onions to large pot

2. Dice sweet potatoes into large cubes and boil until soft. Drain and set aside.

3. Cook tomatoes covered over medium heat until they can be easily mashed (~5 mins). Add to pot:

4. Add remaining garlic, cumin, 1/2 tsp Red Chili Powder to a cooking pan. Brown turkey (just sear outsides of turkey):

5. Add turkey to pot (and remaining spices, tomato juice) and cook covered over medium heat until turkey is cooked and onions/peppers are soft:

6. When turkey/peppers/onions are cooked, add sweet potato.

7. Drool.

Note: To obtain a more "chili" taste, add more red chili power and cumin. I add quite a bit ;)

Alright peeps, time for some vino + dark chocolate + reality TV. Ahhh, the life.

-Lauren

PS...Who is watching WEEDS tonight????

I'm a beasttt

2010-07-24T14:19:00.011-04:00

Hi kiddos,

I hope you're having a fantastic Saturday! It's HOT-HOT-HOT here in Washington, DC. I'm talking 103F and HUMID! AKA investing the time to do my hair is a no-go. What's your weather like this weekend???

Yesterday was a lazy day for me. The weather was SO hot it was pretty much unbearable to be outside. I woke sweaty and itching for a refreshing Green Monster smoothie:

^1 scoop vanilla whey (Designer Whey brand), 1/2 banana, frozen strawberries, frozen pineapple, handful fresh spinach, ice H20, ice, 1 tsp xanthan gum (to thicken), dash stevia.

Heavenly.

After my smoothie digested, Kelsey (sistah) and I tried the TurboFire workout series for the first time. I saw how much Gina (from Fitnessista.com) liked it and needed to give it a try! Here's a clip of Gina doing the workout and this pretty much got me hooked. The series is made up of 11 DVDs that range in various times, intensities, etc.

It's heart pumping and so fun! For those of you with two left feet like me, I still felt like I was in a dance video. Ok not so much, but I could still follow along and seriously break a sweat.

After sweating like a BEAST, I had a huuuuge craving for Kombucha:

^Ah, I luuurve this stuff.

Then whipped up Big ole' salad. Romaine, turkey, tomatoes, cucumbers, grapes, cranberries:

Topped with nutritional yeast (noosh) and Trader Joe's Goddess Dressing:

*Click here to read about the amazing health benefits of Nutritional Yeast.

And this new FAVORITE:

^Garlic Gold Nuggets. SO GOOD. They add amazing flavor and some crunch.

*Tip: To reduce calories in your favorite dressing dilute 1:1 with balsamic vinegar. It 'thins' out the dressing so you use less but still get the flavah

Later in the evening we met my uncle (who is in town for a conference) for dinner and drinks (unpictured, sorrrry). I had taco salad and two Pineapple Mixers.

^Uncle, me and Kels

This morning I woke staaavin' and despite the heat, I wanted PANCAKES:

I found a recipe for low-fat protein pancakes from the girls at Tone it Up.com

(You can view their original recipe here)

- 1 scoop vanilla whey protein powder
- 1/3 cup egg whites

- 1/2 mashed banana, 1/2 diced banana

- 1 tsp flax seeds

- 1/2 tsp cinnamon

- *Optional ingredients: Dash seasalt, maca powder, apple pie spice, frozen blueberries (I add all of these)

I microwaved 1/2 cup of frozen cherries, strawberries and blueberries added a dash of stevia and blended to make a DELISH fruit topping (I also dipped them in a little bit of organic maple syrup).

The pancakes were great! They only took 5 mins and I still can't believe they are made from protein powder, egg whites, and banana. Next time I may add a whole banana (1/2 mashed and 1/2 diced) and a pinch of baking soda. Give em a try!

OK folks, I'm off to the gym then back to clean the apartment, do some reading, and then meet friends for dinner.

Have a great night!

XX,

Lauren

Here's a pic of me and my niece from my birthday last week:

Top of the mornin' to ya!

2010-08-11T21:36:00.007-04:00

What gets you up in the morning? 90% of the time it's my growling stomach , but the other 10% of the time, it's snooze city. Lately however, with the purchase (well gift, thanks mama!) of Sir Keurig, waking up is quite a bit easier.

Frothy, quick, and just as delicious every time. You can count on it
*And (!!!) they now sell great brands like my favorite, Caribou Coffee!

Yes that's an espresso/coffee machine on the right. I sometimes use it on weekends when I have more time, but lately I'm obsessed with the guy on the left.

And your favorite mug makes all the difference..

This one screams "Wake up and get your day started, woman!"

Breakfast this morning also helped me get going...

Mango-Coconut overnight oats: 1/3 cup oats, 3/4 cup Greek yogurt, 1/4 cup coconut kefir, 1 tbsp unsweetened red. fat coconut, 1 cup frozen mango, stevia. So filling, so tropical.

The day was pretty uneventful. I did the study thing and the workout thing. As I previously mentioned I've been splitting my workouts in two, to give myself more mental breaks from studying throughout the day.

Workout #1: Jog to gym (1 mi) + 45 min spinning class. Spinning was great. <3

Lunch followed shortly after, and I wanted PROTEIN. Problem was, I was lazy. So veggie burger(s) it was..

2 Morningstar Black Bean Burgers

*Tip: Microwave to defrost then toast 'em. So much better!

Burgs served with tomato, chipolte salsa, chopped onion, cilantro on toasted whole grain

Easy peesy and satisfying.

More and more and more studying...interrupted with playing with the pup, I headed back to the gym for Workout #2: Weights. I was feeling a little spastic to be lifting on my own so I took a Total Body Lifting class. It did the trick and went home to tackle some more thesis work.

For dinner, Kels (sister) and I ordered Organic Chinese Food. Yes, you heard me right - Organic Chinese! And it was delivery!

Steamed scallop, shrimp, veggies w/ a light white sauce on side

(We also spilt edamame and a salmon/avocado roll)

And to top off the night? I'm sipping some Bogle Cabernet Sauvignon and watching Extreme Movie. See it? It's kinda funny. Think Superbad humor ;)

G'night peeps. Have a wonderful Thursday! And those of you attending the Healthy Living Summit - have a blast!!!

XX,

Lauren

Question: Do you order delivery/take-out? Which do you order most often?

Brain freeze

2010-08-11T00:51:00.005-04:00

Whew! What a day. After a delicious Tropical Green Monster, I got cracka-lacking on my thesis. How do you give yourself mental breaks throughout your day? Lately I've been splitting my workout into 2 workouts to double the endorphin trip.

1st was Jillian Michael's 30 Day Shred:

I love this workout (I swear L2 is as challenging as L3). Three 20-min circuit training session comprising strength training, cardio, and abs. 20 mins sounds easy, right? Think again ;)

Even Michael had a good workout:

For lunch I whipped up a recent cafe-inspired White Bean Salad:

1 can white beans, 1/2 package soft tofu, diced tomato, diced yellow onion, 10 chopped olives (I used green garlic-stuffed ones from Trader Joe's), fresh cilantro, 1 tsp minced garlic, 3 tbsp EVOO, 1/2 tsp red pepper flakes, sea salt, pepper

I am in love.

Random fact: Beans (any kind) are my favorite food. I can eat them straight from the can!

[Insert 4 hours of thesis work & a Fuji apple + PB]

For dinner, I had the rest of the White Bean salad, this time in a wrap. Heavenly.

Later in the evening, I went on a 3 mile run. I clocked an average pace of 7:26 min/mile. Wooot! I had a LOT of energy :)

To get some protein in there and satisfy my sweet tooth, I made a Protein Brownie that I found on Julie's blog.

Mix:

1 scoop chocolate protein powder (SunWarrior is great in this recipe)

1 egg white

nuts (optional)

pinch baking powder

tiny bit of H20 (to moisten)

I also added a teeeny dash of sea salt and folded in some PB to create a PB core. Not messing around ;)

Directions:

Spray mug with cooking spray

Spoon mixture into mug

microwave for 50-60 seconds

*Suggestions: I added some peanuts, and drizzled organic chocolate syrup. Next time I'll add 1 tbsp yogurt to make it more moist.

Overall, it was fantastic.

Whelp, I'm off to bed. Night loves!!!!

Questions: How do you give yourself mental breaks at work, when studying, etc.?

My brain hurts

2010-08-10T11:14:00.009-04:00

You know those mornings when you wake after a full 8-9 hours of sleep feeling utterly exhausted? That was yesterday. But alas, I dragged myself out of bed. Correction: My growling stomach dragged me out of bed.

Breakfast was Raspberry Vanilla Overnight Oats. And they were scrumptious:

1/2 cup oats

1/2 cup Greek yogurt

1/2 scoop Vanilla protein (I use SunWarrior)

1/2 mashed frozen banana

splash almond milk

1/4 cup frozen raspberries

dash stevia

Picture does no justice. I swear it was delicious.

Oh, and a couple of these..

Caribou Coffee a la Keurig + unsweetened organic soy

[Insert 2.5 hours of Thesis-ing]

Feeling like my brain was going to explode, I threw on my gym clothes, grabbed my ipod, and jogged to the gym (1 mile away) for a BodyPump class. I freakin' love that class. Love to feel STRONG!

Starvin' and craving PROTEIN, I whipped up some grilled chicken patties. Orrrrr, I toasted some Morningstar ChiK'n Grillers. The latter is more likely ;)

2 Morningstar patties, toasted bagel thin, Laughing Cow Light Swiss. lettuce, tomato, side of veggies and Trader Joe's Jalapeno and Cilantro hummus.

And sipped some Kombucha:

(check out the cutie in the corner)

Patties were kind of blah. They went for a ketchup bath.

[Insert 3 hours of Thesis work]

Again feeling like my brain was going to explode, I decided to TurboFire it up!

Did the trick! Love the Fiyaaaah.

For dinner I made turkey meatloaf and sweet potato chips

Meatloaf:

ground lean turkey

3/4 cup oats

1 chopped medium yellow onion

1/2 cup ketchup

1 egg, lightly beaten

1 tbsp Worcestershire sauce

2 cloves garlic, finely chopped

1/2 tsp sea salt

1/4 black pepper

bake for 45 mins at 425F

(Original recipe here)

Sweet Potato fries:

- 3 medium sized sweet potatoes, peeled and finely sliced

- Soaked in H20 water for 1 hr (1/2 - 1 hr)

- Sprayed with EVOO and seasoned with sea salt and pepper

- Baked at 425F for (roughly) 40 mins, flipping fries once during cooking

Last night Kels (sister), the Manfriend, and I watched The Disappearance of Alice Creed. I enjoyed.

This morning I woke ravishing and made a Mango-Coconut Green Monster Smoothie:

1 scoop vanilla SunWarrior, 1/2 cup frozen mangoes, 1/2 cup frozen pineapple, 1/2 frozen banana, 1 tbsp red. fat organic dried coconut, ice H20, stevia, 1/2 tsp xanthan gum (for thickkkness)

OK, I'm off to a doctor's appt (just regular check-up) then:

- Thesis, thesis, thesis!

- workout

- Target (?)

- Thesissss

Sounds exhilarating, eh? ;)

Have a great day!