Tag: protein

Fitness Swellness: How I get stronger with protein

20171206-0S5A6660

My schedule is always pretty full. Sometimes too full (I think it’s just my nature to try to pack in as much as possible) and then, yes, I take a step back to find more balance. But I’ve accepted that it’s just my personality to maintain a busy, demanding schedule. I’m often rushing from meetings and lunches to hopping onto conference calls and then over to events. Besides work demands, I also am working out whenever I can—I’m trying to fit in more dance classes, more workouts like yoga and Pilates, and to learn how to play tennis during the warmer months. And you may also know that I’m a runner. The fitness in my life gets way more intense when I’m training for a marathon since this calls for running up to five times a week.

20171206-0S5A6555

(And we haven’t even touched on a social life yet. I also cram in movies and dinners with friends and hikes and play time with my dog, Billie Jean, too).

This post isn’t a humble brag about how busy I am, I promise! It’s about how I power up to have the stamina for all of this. After all, to power through my workouts and life, I have to make sure I have the energy and feel strong enough and so what I eat is really important—and getting enough protein in my diet is a crucial part of that. Many of us know that protein is essential to our health (it helps boost the immune system and helps to build and repair muscle tissue). And while meat is often what comes to mind when you think protein, dairy is an excellent source of high-quality protein, too.

20171206-0S5A6665
How do I get my dairy, which contains two kinds of protein—whey and casein, to help power me through my day? On a regular weekday, I don’t have time to have a huge breakfast, but I do need something satisfying and filling. The solution? One of my favourite breakfasts is Greek yogurt topped with berries and something for a bit of crunch (that might be hemp hearts, nuts or granola). For an everyday snack, I need something I can prepare quickly, so I’ll often just grab some cheese (I always have cheese in my fridge!) and either an apple or some whole-grain crackers. And 50 grams of cheddar contains 12 grams of protein.

When I am training for a marathon, the most satisfying post-workout replenishment, especially so in the summer, is a smoothie with yogurt in it or an ice-cold chocolate milk. I swear that during a long run, it’s probably around the 15k mark that I start craving and salivating about the smoothie or chocolate milk that I plan to have right after that run. Besides being thirst quenching, the protein in these drinks help your muscles to recover more quickly. Research has proven that. And besides protein, milk products also contain up to 16 essential nutrients.

20171206-0S5A6595
An interesting fact about protein: Did you know that your body benefits most from protein when you spread out your consumption over your meals throughout the day? It should break down roughly into 30 grams per meal. Which I think works well when it comes to getting your protein from dairy, since I find it easier to incorporate milk products into my meals than meat. The right cheese can top most any dish, for example; I can easily cube some cheese to throw into a salad at lunch or with my eggs in the morning compared to having to cook up some chicken or fish (which I wouldn’t have on hand at home anyways; that’s not how I personally stock my fridge).

Roasted broccoli mushroom mozza frittata

What’re some of your favourite ways to power up with protein through dairy sources? I know I mentioned chocolate milk after a run in the summer, and I’ve now found an option for lunch to warm me up after a run on a cold winter morning: roasted broccoli mushroom mozza frittata. You can find the recipe on dairygoodness.ca (but I’ve also included it here in this post). Round out your lunch with a leafy salad and you’re all set! I’d love to hear about your favourite recipes for fuelling up on protein, please share!

Roasted broccoli mushroom mozza frittata close up

Roasted Broccoli Mushroom Mozza Frittata

Prep time: 20 minutes. Cooking time: 40 minutes. 4 servings.

Ingredients

2 cups (500 mL) small broccoli florets
1 cup (250 mL) quartered mushrooms (halved if small)
1 tbsp (15 mL) butter, melted
1/4 tsp (1 mL) pepper, divided
1/8 tsp (.5 mL) salt, divided
6 large eggs
1/4 cup (60 mL) milk
1/2 tsp (2 mL) dried basil or thyme
1 cup (250 mL) shredded Mozzarella cheese, divided

 

Preparation

Preheat oven to 425 °F (220 °C). Line a rimmed baking sheet with parchment paper. Butter a 9-inch (23 cm) glass pie plate or 6-cup (1.5 L) shallow baking dish.In a medium bowl, combine broccoli, mushrooms, melted butter, and half each of the pepper and salt. Spread on prepared baking sheet. Roast for about 15 minutes or until tender and browned. Let cool slightly. Reduce oven temperature to 350 °F (180 °C).In the same bowl or large measuring cup, whisk together eggs, milk, basil and remaining salt and pepper until frothy. Stir in half of the Mozzarella.Pour egg mixture into prepared pie plate Sprinkle broccoli and mushrooms evenly into eggs, pressing to immerse slightly.Bake for about 25 minutes or until evenly puffed and almost set. Remove from oven and sprinkle remaining Mozzarella on top. Broil for about 3 minutes or until cheese is until melted.

(sponsored)

 

Pilates photos shot on location at Misfit Studios in Toronto. Photographer, Sean Pollock.

 

Leave a Comment December 18, 2017

Foodie Swellness: #TrainWithGrains with this edamame and corn salad

Edamame and corn salad

With the Scotiabank Toronto Waterfront Marathon I’m running this Sunday, I’m trying to eat wholesome meals and hydrate well (OK, I did indulge in an ice cream cone yesterday, oops!) and as I mentioned #trainwithgrains (I shared my savoury breakfast idea last week).

I’m looking to get healthy carbs and protein in my diet this week, and am sticking to foods I’m used to. This is not the time to be experimenting with new ingredients and new recipes (you don’t want to have stomach issues before or on race day, after all!).

Continuing with my #trainwithgrains routine, I made this refreshing edamame and corn salad (the Self recipe is from epicurious) as a side for the filet of salmon I roasted in the oven. The only change I made to the salad recipe is omitting the mayo (it’s just a small amount but I didn’t want a creaminess in the dressing). There’s a half-cup of edamame in the salad, which equals 7 grams of protein, so it’s a great side dish to have with your meal after a run to help with recovery. Oh, I also just used canned corn as I didn’t have time to roast cobs of corn. I think roasting would add loads of flavour, though, so if you have a grill and the time, then do that.

For more recipes using healthy grains such as barley, grain corn (including corn meal, flour or starch), oats, soybeans and wheat, be sure to visit the Grain Farmers of Ontario website Good In Every Grain.

Leave a Comment October 14, 2015

Fitness Swellness: #KeepSweating Summer of Sweat post-run hydration

FullSizeRender (46)

I’ve got five days to go until my Summer of Sweat goal race, the Scotiabank Toronto Waterfront Marathon on Sunday, October 18th. How am I feeling? Anxious as ever; and that’s nothing new. I always get stressed out before a race, but this time it’s different. I think I’l have to adjust my goal significantly. But sometimes you can surprise yourself on race day. Everything might fall together wonderfully, as it did for me last year at the Chicago Marathon.

I’ll fill in you in in my final blog post, my post-race wrap up, but today I wanted to talk about my new post-run hydration regimen.

The best part of this Summer of Sweat goal thus far is how it’s forced me to focus on hydration during and after my runs (I still struggle with hydrating regularly when not working out, doh!). I’ve already shared how I’ve been hydrating during my actual runs, but a brand new element to my training regimen is how I’m hydrating after my run. Usually, as I’m checking my overall time and pace on my app after a run, I finish drinking the sports drink I have with me in my fuel belt (it’s been Gatorade Thirst Quencher all summer) and then as soon as I get home, I grab a protein shake, like a Gatorade Protein Shake from my fridge.

IMG_3460

Designed to help recovery, the Protein Shakes, when icy cold out of the refrigerator, are a welcome (after a sweaty run!), and easy way to get some protein and carbs consumed right away. The little tears in our muscles caused by exercise use protein to help rebuild so the sooner you can get some protein into your system, the sooner your muscles starts to repair themselves (Check out www.gatorade.ca for more information on protein’s role in recovery). Protein drinks like Gatorade Protein Shake have 45 grams of carbs (For a closer look at how carbs can help you recover following a workout, visit www.gatorade.ca) I prefer the chocolate shake over the vanilla (To me, it basically tastes like a slightly thicker chocolate milk), and after I down it, I hop into the shower (my Summer of Sweat training leaves me drenched in sweat!) and then put on something cozy to wear as I eat a proper meal (usually something fairly healthy — I sometimes feel too guilty to chow down on something crazy fatty and sugary when I feel so strong and accomplished post-run; don’t get me wrong, I’ve done it, but not all the time). Then, more often than not, I have a nap.

 

Stay tuned to my Twitter and Instagram for more sweaty updates this week leading up to and, of course, on race day, October 18th! I’ll have my race report up on the blog the week of October 19th.

Please send good energy my way, I could use as much as I can get for the race, and come out to cheer the thousands of runners that day if you’re in Toronto! Your support, funny signs and high fives really do make a big difference for us runners!

(sponsored)

sweaty selfie

I told you I sweat A LOT.

Leave a Comment October 13, 2015

Previous page


Recent Posts

Categories

Recent Comments