Note: my blog has moved!
Please check out the new page at www.llrnfitness.com
For this recipe specifically: http://www.llrnfitness.com/easy-paleo-banana-pancakes.html
Note: my blog has moved!
Please check out the new page at www.llrnfitness.com
For this recipe specifically: http://www.llrnfitness.com/easy-paleo-banana-pancakes.html
Note: my blog has moved!
Please check out the new page at www.llrnfitness.com
For this recipe specifically: http://www.llrnfitness.com/chocolate-banana-protein-pancakes.html
I have another protein pancake recipe for you guys! And these ones are chocolate!
Recipe
Directions
Macros (pancakes only)
Calories: 194
Fat: 3g
Carbs: 19g
Protein: 26g
Note: my blog has moved!
Please check out the new page at www.llrnfitness.com
For this recipe specifically: http://www.llrnfitness.com/chocolate-coconut-protein-balls.html
I LOVE quest bars, but my wallet doesn’t, so I resolve to making my own protein bars (as you’ve seen here, here and here)
So I was pretty excited when these guys turned out to be the closest I’ve been able to get to matching the flavour of chocolate quest bars, without using vitafiber (a liquid low calorie sweetener and dietary fibre that’s used in quest bars)
Ingredients (makes 12 balls)
Directions
Macros (per ball without toasted coconut)
Calories: 69
Carbs: 1.3g
Protein: 9.1g
Fat: 3.1g
Hi everyone! I hope your March is going well! Here in Ontario we’re finally starting to see some warmer weather, which is fantastic. Recently I was introduced to a new grain called freekeh, and I love the texture, taste and nutritional info, so I thought I’d go over it with you all!
Freekeh (or Farik) is an ancient grain from the Middle East made from roasted green wheat. Compared to white rice, freekeh has up to eight times more dietary fibre, and up to twice as much protein. It kind of reminds me of a combination of bulgur and quinoa. Here in Canada, the only place I’ve found it is Bulk Barn. I also know that Bob’s Red Mill sells it, I’ve heard that Trader Joe’s carries it, and you can find it in some Middle Eastern Markets Here is a nutritional comparison to quinoa, bulgur, white rice and brown rice.
Note: It is not gluten free. Like bulgur, freekeh is a form of wheat, so if you’re gluten sensitive I’d go with quinoa or rice
Taste
I find it has a similar texture to quinoa and bulgur, but tastes a little nuttier.I personally prefer the taste of freekeh to bulgur
Recently, I’ve been enjoying it on top of a salad:
Or mixed with tuna, onions and spices:
I imagine it would be great in any casserole as a rice or quinoa substitution as well!
Preparation
I cook my freekeh in a rice cooker, with 1 cup freekeh to 2.5 cups water, and a little salt and pepper.
You could also prepare it stove top with the same ratio, just watch until all the liquid is absorbed.
Summary
So there you have an overview of my new favorite grain! I hope you can find it and enjoy it too!
Note: my blog has moved!
Please check out the new page at www.llrnfitness.com
For this recipe specifically: http://www.llrnfitness.com/strawberry-vanilla-protein-truffles.html
These are such a delicious, easy to make snack! They taste like a mixture of cookie dough and icing!
Ingredients (makes 12 balls)
Directions
Enjoy!!
Macros (per ball)
Calories: 59
Fat: 1.6g
Carbs: 1.9g
Protein: 9.5g
Note: my blog has moved!
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.
Chickpea-Cauliflower Burgers
Ingredients
Directions
I recommend serving with rutabaga fries 🙂
Macros (per patty)
Calories: 157
Carbs: 22.4g
Fat: 5.0g
Protein: 7.8g
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 Ingredients
Directions
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
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:
Detour Bars (the Smart bars and the low-sugar ones)
Power Bars (the vanilla yogurt ones)
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
These ones are Peanut butter and Jelly Flavoured! They also lower in calories than your typical packaged protein bar.
Ingredients (Makes 8 Bars)
Directions
Calories per bar: 89
Macros
Fat: 2.1g
Carbs: 8.0g
Protein: 9.0g
Hello!
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
Methods
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.
Results
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.
Conclusion
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!
Citation
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.