food

Meal Planning

Quinoa Salad

So I just wanted to post a quick photo of what I've basically been eating all week. It's so simple to make and an amazing side to a protein (I prefer fish) and some steamed veggies. This recipe makes quite a bit if you're eating it as a side like I do. I'm new to this quinoa business...but I really like it. I've also made some quinoa burgers which I'll feature separately. Recipes will all be posted under the "FOOD!" section...

Find this recipe HERE!

Meal Planning

Breakfast showdown: Cottage Cheese vs Plain Yogurt

  both

Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?

Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.

 cott_yogurrt

I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.

Calories Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.

Protein Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.

Fat They’re both the same. You chose them at 2%. :P

Carbohydrates Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.

Taste I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!

Conclusion: I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.

There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend - although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.

Which of the two do you favor? Or am I the only one who thinks this much about breaky?

Thanks for reading, Matt for TrainRite

 

Exercise, Shameless Self-promotion

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Meal Planning

Deconstructed Taco! (....salad)

Tacos are great! So in an attempt to recreate a healthier version... I came up with this deconstructed salad.It's also great. Honest. You may miss the taco shell and cheeses - but you have to make sacrafices sometimes, right? This was satisfyiing enough for me anyway :)

It may look like a ton of ingredients, but a lot of that is spices that can be left out/exchanged. The majority of your time will be chopping fresh vegetables. Enjoy!

See the recipe here!

Photo_2014-04-25,_6_18_42_PM

 

Meal Planning

Favourite Snack: Tandoori Masala Roasted Chickpeas

photo 2

photo 1 This is a great snack that I usually make once a week, and bring in my lunch.

They don't take much effort to make at all, just a little bake time. You can literally exchange any of the spices for something you like better; like garlic/chive/dill, cilantro/lime, sea salt and pepper, and so on. Many people do sweeter versions with cinnamon and sugar...so there are endless combinations. The process is the same for each.

Find the recipe here, and enjoy!

photo 2

photo 3

Exercise, Meal Planning, Shameless Self-promotion

2 MONTH SHRED CHALLENGE: WEEK 1 COMPLETE

Just a quick update (full results here): Well, after one week I don't expect to see much of a change, so here's a quick summary.

I followed my workout plan down to a tee, and did 3x5Km runs on Monday, Wednesday and Friday. Friday, you’ll notice, is also leg day for me… causing the run to be a little on the slow side (poor hammys!).

At mealtime I did fairly well too – adjusted to the side-plate portion size and tried to avoid just piling high instead. This needs work haha. Luckily much of my meals have been veg and chicken so I don't feel so bad. Here's another example: shallot, mushroom, and herb scrambled eggs with tomato and avocado. So good.

herbscrambleeggs

Saturday Cheats: glass of Red, and mom’s Rhubarb pie. Def worth it!

rhubarb

Adjustments: I don’t think I felt anything need fine tuning quite yet. I may not run on Friday’s and shift the days to Tuesday, Thursday, and Sunday… it’s really awkward to run right after a leg workout!

Results: I’m not expecting any real results photos-wise, but my weight did drop. This is NOT a typical drop, likely due to me cramming as much dirty food in my face as I could right before I embarked on this journey!

Starting Weight: 176.2lbs

Week end: 171.8lbs

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