Homemade Veggie Burgers

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Please check out the new page at www.llrnfitness.com

For this recipe specifically: http://www.llrnfitness.com/homemade-veggie-burgers.html

I’ve always loved the veggie burgers that I’ve ordered from restaurants in the past, but have never tried to recreate them at home. This was my first attempt at a chickpea-based burger, and it was a success! Delicious and full of fiber and nutrients.

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Chickpea-Cauliflower Burgers


  • 1 can chickpeas (thoroughly rinsed)
  • 1.5 cup steamed cauliflower
  • 1/4 large onion, chopped
  • 1 egg
  • 1/2T coconut flour
  • 1T ground flax
  • 1t Mrs. Dash
  • 1/2t steak seasoning
  • 1/4t salt
  • 1/2t ground pepper
  • 2T pumpkin seeds
  • 2T sunflower seeds


  • Blend chickpeas and egg together, leaving a few chunks.
  • Mix remaining ingredients together, and form into 6 patties
  • Bake for 25 minutes at 350
  • Fry in olive oil for ~2 minutes per side before serving

I recommend serving with rutabaga fries 🙂

Macros (per patty)

Calories: 157

Carbs: 22.4g

Fat: 5.0g

Protein: 7.8g


Blueberry Egg-White Omelette

Note: my blog has moved!

Please check out the new page at www.llrnfitness.com

For this recipe specifically: http://www.llrnfitness.com/blueberry-egg-white-omelette.html

Recently, I haven’t really been into oatmeal, or pancakes for breakfast, so I’ve been making these blueberry omelettes instead! I’ve made a few different versions, but here is the one I had this morning – super easy and delicious 2015-02-18 07.42.50 Ingredients

  • 1/2 cup egg whites
  • 1T mashed banana
  • 1T oat flour
  • 1/2t cinnamon
  • 1T vanilla greek yogurt
  • 1/2t coconut oil
  • 1/4 cup blueberries


  • Heat coconut oil in a skillet on medium heat
  • Mix mashed banana with greek yogurt well
  • Add egg whites oat flour, cinnamon and syrup
  • Pour mixture onto heated pan, and cook until almost set
  • Place blueberries on one side of the omelette, and cook for ~2 more minutes
  • Flip the side without the blueberries onto the other side, cook for ~ 30s
  • Fold in half again (to make a triangle)

Top with favourite breakfast toppings (I used a chocolate-chia-peanut sauce (for which I will post the recipe later this week – it’s delicious!), banana slices, and goji berries. Macros: (Omelette only) Calores: 144 Fat: 2.7g Carbs: 13.2g Protein:15.0g

Peanut Butter and Jelly Homemade Protein Bars

I’ve probably mentioned this before, but I am a HUGE protein bar fan. They’re basically candy bars (but with more protein and less fat/carbs – hopefully) I few brands that I really enjoy are:

Quest Bars

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Detour Bars (the Smart bars and the low-sugar ones)

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Luna Bars

Power Bars (the vanilla yogurt ones)

Combat Crunch Bars

One day I would also like to try Krush bars and Bupbars, but haven’t been able to find them in Canada yet, and don’t want to pay duties 🙂

Fortunately for my wallet, I also enjoy making my own bars

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These ones are Peanut butter and Jelly Flavoured! They also lower in calories than your typical packaged protein bar.

Ingredients (Makes 8 Bars)

  • 1 cup white beans
  • 1 scoop vanilla protein powder
  • 2T natural peanut butter
  • 1/2 cup vanilla greek yogurt
  • 1T egg whites
  • 1/2T agave (or 1 T honey)
  • 1/2T low sugar jam (i used strawberry rhubarb) mixed with ~1T water


  • Blend all ingredients except jam mixture together
  • Mix and pour into lightly greased pan
  • Swirl jam mixture into the top
  • Bake at 350 for ~15 minutes

Calories per bar: 89


Fat: 2.1g

Carbs: 8.0g

Protein: 9.0g

Sprints – 30s Versus 60s


Today I will be summarizing a recent study that evaluated sprint interval training on rate of perceived exertion on 20 healthy participants, entitled “Exertional Responsese to Sprint Interval Training: A Comparison of 30-sec. and 60-sec. Conditions”

I’m a huge fan of sprints (versus steady state cardio) – you can read more about my experiences with long distance running on my about page. I usually switch up the length of my sprint intervals (anywhere between 30 to 90s), so this article was interesting to me.

Usain Bolt – the sprint master


20 students (average age 23.4) were recruited from a university in the US. They were all screened for prior/existing health conditions (orthopaedic, cardiovascular or pulmonary). They were instructed to avoid alcohol, caffeine, and tobacco for three hours prior to testing.

Two groups were established, both consisted on 20 minutes (2 min warm up, 16 min intervals, 2 min cool down) on a stationary cycle, one with 60s intervals, one with 30s intervals, with a 1:1 rest period (i.e.60s on, 60s off vs. 30s on, 30s off)

The investigators tested each participant for peak workload capacity by determining the point at which they couldn’t maintain a cadence of 30rpm. They were then given 3-5 minutes of active recovery.

After recovery, each participant began the interval trial. The intensity used for sprint intervals was 90% peak power achieved on the first test.

The outcome of interest was a valid and reliable rate of perceived exertion (RPE) scale,i.e. how hard did the participant think they were working, on a scale of 0-10. This is a standard scale that trainers use to assess how hard they think their clients are working.  (0 is nothing at all, 3 is moderate, 5 is hard, and 10 is very, very hard or maximal.


Both trials showed a significant increase in RPE from before the trial to after the trial. RPE for the 60s trial was significantly higher both after, and during exercise.


Shorter intervals are perceived as less work than longer intervals, even though the participants were sprinting and resting for the exact same time!

Unfortunately the only variable the authors evaluated was the RPE, I would be interested to see the effect of interval duration on VO2 max, heart rate, calorie expenditure etc. There might be a trial out there that already evaluated this though, I’ll have to check!


Kilpatrick, M.W., Greely, S.J. Exertional responses to sprint interval training: A comparison of 30-sec. and 60-sec. conditions. 2014 Psychological Reports. 144 (3) 854-865.