I love scones. The firm, but doughy texture, the crunchy sugar crystals sparking on top, I even love the shape of them. But when I discovered that my favorite Starbucks scones contained about 460 calories, 12 grams of saturated fat, over 60 carbs, and 25% of my daily cholesterol, that love affair quickly died. My years of sconelessness ended when I found this recipe, and I am happy to say that I love them more now than ever before!
These scones are vegan, meaning that they are made using no animal products or by-products. No eggs and butter, which cuts the calories and fat by more than half of a coffee shop scone. Don't let the word "vegan" scare you - if you love scones, you will love this versatile recipe!
Vegan Scones
adapted from Vegan with a Vengeance
3 C whole wheat flour
2 T baking powder
1/4 C sugar (plus extra for sprinkling on top)
1/4 t salt
1/3 C oil (I use olive)
1 1/4 C soy milk plus 2 T cider vinegar mixed in (I use vanilla soy milk; rice milk also works)
Directions: Preheat oven to 400 degrees. Lightly spray a cookie sheet with non-stick cooking spray. In a large mixing bowl, stir together the flour, baking powder, sugar and salt. Add the oil and milk, stir until just combined (dough should be lumpy; even if there's a light dusting of flour, that's okay). Drop by 1/4 cupfuls onto cookie sheet, not touching. Gently pat the tops to flatten them out just a bit; sprinkle with a bit of sugar if you want, but just a bit! Bake 12-15 minutes until slightly browned on the bottom and firm on the top.
Variations: You can do just about anything with these! Add 1 C of berries, walnuts with a little maple extract, pumpkin puree, chocolate chips - the possibilities are endless!
Thursday, August 11, 2011
Tuesday, August 9, 2011
Heart Rate Training
A great way to gauge the intensity of your workouts is to work in specific heart rate training zones. Each zone is a little different and has different benefits. To begin, you must first find your maximum heart rate (MHR). The simplest equation to do this is the number 220-your age for men, or 226-your age for women. For example, my equation would be 226-31=195, meaning that my maximum heart rate is 195 beats per minute. This is only a rough estimate; a more accurate result can be determined by having a stress test administered on a treadmill by a professional. If you are over 35, obese, on several medications, and/or have a history of heart disease in your family, you might want to spring for a clinical test.
The best and most consistent way to measure your heart rate is to wear a heart rate monitor. This is typically a strap that is worn around your chest with a transmitter that sends your heart rate to a wrist watch. Some cardio machines at gyms will also read the chest strap and show your heart rate on the machine control panel. As for the grip sensors on those machines, they are up to 20% off in terms of accuracy, so I would not depend on them to give you an accurate heart rate, and especially not an accurate number of calories burned. Most heart rate monitors have the capability to also tell you the number of calories burned in a workout, and what your average, minimum, and maximum heart rate was for the duration of your workout. They can also be set to tell you what percentage of your maximum heart rate you are working at (less math for you!), or how many times your heart is beating per minute.
To find your heart rate the old-fashioned way, gently place your index and middle fingers on your carotid artery, between your collar bone and jaw line. Watching the second hand of a clock, count the beats for 6 seconds beginning with 0 (0, 1, 2, 3...) and then add a 0 to the number. For example, if I counted 15 beats in 6 seconds, my heart would actually be 150 beats per minute.
Now comes the math... To warm up, you want to work at about 50-60% of your MHR. This is the easiest zone, and a great starting place for people just beginning an exercise program. This zone has been shown to decrease blood pressure and cholesterol. It also has a lower risk of injury. Types of exercises to put you in this zone can be walking, easy biking, or taking it slow on a machine at the gym. Taking my maximum heart rate of 195 beats per minute, 50-60% of this would be about 97-117 beats per minute.
The aerobic zone is working at about 60-70% of your maximum. Working in this zone will benefit your endurance, increase your cardiovascular and respiratory system and increase the strength of your heart. Working in this zone is recommended if you are preparing for an endurance event, such as a marathon. Using myself as an example again, 60-70% for me would be 117-136 beats per minute.
The anaerobic zone is your performance training, 70-80% of your maximum. This zone can increase the amount of oxygen you consume during exercise, improve the cardiorespiratory system, and can also help with endurance and fighting fatigue. Women who are 31 luck out again with not having to do math; 70-80% would be 136-156 beats per minute.
Maximum effort would be working at about 80-90% of your maximum heart rate. This zone is very intense, burns the most number of calories, but cannot, and should not, be maintained for a long period of time. Some exercises that would help you reach this zone would be sprinting for a short period of time, 30-60 seconds, running up a set of stairs, or sprinting on a bike. This zone is not recommended for people new to exercise, but certainly something to work towards!
The best and most consistent way to measure your heart rate is to wear a heart rate monitor. This is typically a strap that is worn around your chest with a transmitter that sends your heart rate to a wrist watch. Some cardio machines at gyms will also read the chest strap and show your heart rate on the machine control panel. As for the grip sensors on those machines, they are up to 20% off in terms of accuracy, so I would not depend on them to give you an accurate heart rate, and especially not an accurate number of calories burned. Most heart rate monitors have the capability to also tell you the number of calories burned in a workout, and what your average, minimum, and maximum heart rate was for the duration of your workout. They can also be set to tell you what percentage of your maximum heart rate you are working at (less math for you!), or how many times your heart is beating per minute.
To find your heart rate the old-fashioned way, gently place your index and middle fingers on your carotid artery, between your collar bone and jaw line. Watching the second hand of a clock, count the beats for 6 seconds beginning with 0 (0, 1, 2, 3...) and then add a 0 to the number. For example, if I counted 15 beats in 6 seconds, my heart would actually be 150 beats per minute.
Now comes the math... To warm up, you want to work at about 50-60% of your MHR. This is the easiest zone, and a great starting place for people just beginning an exercise program. This zone has been shown to decrease blood pressure and cholesterol. It also has a lower risk of injury. Types of exercises to put you in this zone can be walking, easy biking, or taking it slow on a machine at the gym. Taking my maximum heart rate of 195 beats per minute, 50-60% of this would be about 97-117 beats per minute.
The aerobic zone is working at about 60-70% of your maximum. Working in this zone will benefit your endurance, increase your cardiovascular and respiratory system and increase the strength of your heart. Working in this zone is recommended if you are preparing for an endurance event, such as a marathon. Using myself as an example again, 60-70% for me would be 117-136 beats per minute.
The anaerobic zone is your performance training, 70-80% of your maximum. This zone can increase the amount of oxygen you consume during exercise, improve the cardiorespiratory system, and can also help with endurance and fighting fatigue. Women who are 31 luck out again with not having to do math; 70-80% would be 136-156 beats per minute.
Maximum effort would be working at about 80-90% of your maximum heart rate. This zone is very intense, burns the most number of calories, but cannot, and should not, be maintained for a long period of time. Some exercises that would help you reach this zone would be sprinting for a short period of time, 30-60 seconds, running up a set of stairs, or sprinting on a bike. This zone is not recommended for people new to exercise, but certainly something to work towards!
Monday, August 8, 2011
8 Week Running Plan - Week 5
You're over halfway to 30 consecutive minutes of running - keep up the hard work!
Monday - Run/Walk: Run 12 mins, walk 1 min, repeat 2 times, run 4 minutes
Tuesday: Walk easy, 30 minutes
Wednesday - Run/Walk: Run 13 minutes, walk 1 minute, repeat 2 times, run 2 minutes
Thursday: Walk easy, 30 minutes
Friday - Run/Walk: Run 14 minutes, walk 1 minute, repeat 2 times
Saturday - Run/Walk: Run 15 minutes, walk 1 minute, run 14 minutes
Sunday: Rest
Don't forget your stretching and strength!
Monday - Run/Walk: Run 12 mins, walk 1 min, repeat 2 times, run 4 minutes
Tuesday: Walk easy, 30 minutes
Wednesday - Run/Walk: Run 13 minutes, walk 1 minute, repeat 2 times, run 2 minutes
Thursday: Walk easy, 30 minutes
Friday - Run/Walk: Run 14 minutes, walk 1 minute, repeat 2 times
Saturday - Run/Walk: Run 15 minutes, walk 1 minute, run 14 minutes
Sunday: Rest
Don't forget your stretching and strength!
Thursday, August 4, 2011
Fair Fare
*updated August 3, 2012
The finale of summer - the Wisconsin State Fair. Otherwise known as The Enemy of all healthy diets. I mean really, how many healthy foods come on a stick??? Well, we're going to go get through this without sabotage.
I was thrilled to see that the State Fair's website has a tab for "Healthy Alternatives" that lists 51 options (up from 27 last year!) - it's like they read my mind. Here they are with vendors listed in alphabetical order: http://wistatefair.com/2012/fair/healthy-alternatives/index.html
This list made my mouth water, but so does the list that has cream puffs, cookie dough and deep-fried anything-you-can-imagine. Fortunately, I don't like things on sticks or bones (popsicles, chicken wings, etc), but I realize not everyone shares that prejudice. I am, however, a sucker for anything sweet, rich or salty that isn't skewered, and I refuse to deprive myself of a treat here and there.
I will put State Fair in the category of holidays, simply because it is one of those things that comes up once a year, but holds a lot of tradition for some families. It's not something that you should avoid because it wreaks havoc on your healthy efforts. It can be a great opportunity to get the family together, see some interesting sights, maybe hear some good music, and spend time together. The solution is simple: plan ahead.
If you know you're going to splurge on something tomorrow, start preparing today. Cut back on your calories, increase your activity, and drink as much water as possible. Before you head out the day of, make sure you get in a good sweat session, and have a balanced meal that includes 15-20 grams of filling protein. Drink water all the way there, so you're full and less tempted. Do not, I repeat, do NOT go to the fair hungry. Once you get there, walk around! There are a lot of other things to see besides food. Go see the animals, tour the shops, people-watch. Even stop for a healthy treat like an apple and a glass of milk. Think about it in advance, and come prepared to choose one naughty treat. Or, two naughty treats that you plan to split with a friend.
If you're tempted to overindulge, think about how hard you've been working and the goals that you've set for yourself. If it takes you one week to lose two pounds, do you really want to undo that work in one day? Think about the last time you overdid it, and how miserable you felt afterward. Then, when you get home, pat yourself on the back and take a walk!
The finale of summer - the Wisconsin State Fair. Otherwise known as The Enemy of all healthy diets. I mean really, how many healthy foods come on a stick??? Well, we're going to go get through this without sabotage.
I was thrilled to see that the State Fair's website has a tab for "Healthy Alternatives" that lists 51 options (up from 27 last year!) - it's like they read my mind. Here they are with vendors listed in alphabetical order: http://wistatefair.com/2012/fair/healthy-alternatives/index.html
This list made my mouth water, but so does the list that has cream puffs, cookie dough and deep-fried anything-you-can-imagine. Fortunately, I don't like things on sticks or bones (popsicles, chicken wings, etc), but I realize not everyone shares that prejudice. I am, however, a sucker for anything sweet, rich or salty that isn't skewered, and I refuse to deprive myself of a treat here and there.
I will put State Fair in the category of holidays, simply because it is one of those things that comes up once a year, but holds a lot of tradition for some families. It's not something that you should avoid because it wreaks havoc on your healthy efforts. It can be a great opportunity to get the family together, see some interesting sights, maybe hear some good music, and spend time together. The solution is simple: plan ahead.
If you know you're going to splurge on something tomorrow, start preparing today. Cut back on your calories, increase your activity, and drink as much water as possible. Before you head out the day of, make sure you get in a good sweat session, and have a balanced meal that includes 15-20 grams of filling protein. Drink water all the way there, so you're full and less tempted. Do not, I repeat, do NOT go to the fair hungry. Once you get there, walk around! There are a lot of other things to see besides food. Go see the animals, tour the shops, people-watch. Even stop for a healthy treat like an apple and a glass of milk. Think about it in advance, and come prepared to choose one naughty treat. Or, two naughty treats that you plan to split with a friend.
If you're tempted to overindulge, think about how hard you've been working and the goals that you've set for yourself. If it takes you one week to lose two pounds, do you really want to undo that work in one day? Think about the last time you overdid it, and how miserable you felt afterward. Then, when you get home, pat yourself on the back and take a walk!
Wednesday, August 3, 2011
Not Your Typical Meatloaf
This recipe is too good not to share. I make this about once a week, and it's even better the next day. Takes about 10 minutes to mix together and while it's baking, I prepare some veggies to roast at the end of the meatloaf's cooking time. Pair with some whole wheat bread and a small glass of skim milk for a complete meal!
Turkey Meatloaf with Feta and Sun-Dried Tomatoes
(tweaked recipe from Giada at Home)
1/2 C plain dried bread crumbs
1/3 C chopped fresh parsley (or 2 T dried parsley)
1/4 C sun-dried tomatoes (can be oil-packed, marinated ones, but try the ones without the oil to save fat)
2 garlic cloves, minced (or 2 t bottled garlic)
2 large eggs, lightly beaten
1/4 C olive oil (garlic or other flavor infused if you want)
1/3 C crumbled feta cheese
Salt and pepper to taste
1 lb. ground turkey breast
Preheat oven to 350 degrees. Spray 9x5 inch loaf pan with cooking spray.
In a large bowl, stir together everything but ground turkey. Once combined, add turkey and gently stir to combine with rest of ingredients; do not overwork. Spread into loaf pan (will fill pan about halfway). Bake until internal temperature is 165 degrees with a meat thermometer, 40-50 minutes. Remove from oven and let rest for 5-10 minutes. Slice and serve.
Turkey Meatloaf with Feta and Sun-Dried Tomatoes
(tweaked recipe from Giada at Home)
1/2 C plain dried bread crumbs
1/3 C chopped fresh parsley (or 2 T dried parsley)
1/4 C sun-dried tomatoes (can be oil-packed, marinated ones, but try the ones without the oil to save fat)
2 garlic cloves, minced (or 2 t bottled garlic)
2 large eggs, lightly beaten
1/4 C olive oil (garlic or other flavor infused if you want)
1/3 C crumbled feta cheese
Salt and pepper to taste
1 lb. ground turkey breast
Preheat oven to 350 degrees. Spray 9x5 inch loaf pan with cooking spray.
In a large bowl, stir together everything but ground turkey. Once combined, add turkey and gently stir to combine with rest of ingredients; do not overwork. Spread into loaf pan (will fill pan about halfway). Bake until internal temperature is 165 degrees with a meat thermometer, 40-50 minutes. Remove from oven and let rest for 5-10 minutes. Slice and serve.
Tuesday, August 2, 2011
Frankensugar
Frankensugar: noun 1. synthetic substitute for sugar 2. a band out of Detroit
There has been a lot of buzz around artificial sweeteners in recent years. Added to everything from soda to ketchup to yogurt, this sweet substance goes by a few names: saccharin, aspartame, and sucralose. These sugar substitutes offer the same sweetness of sugar with less calories; every gram of refined sugar has four calories, where artificial sweeteners have zero.
Artificial sweeteners are an attractive alternative among dieters and those with diabetes. Anyone who is conscious of their sugar intake would be drawn into this "free food" that cannot claim any of your daily allowance for fat or calories. Some sweeteners can still affect blood sugar because of the carbohydrates and proteins; so, while they are considered sugar-free, they are not always carb-free.
In laboratory tests, saccharin caused cancer of the bladder in rats. The USDA tried to ban this product from shelves, and eventually compromised with the food industry placing a warning on the package that read: "Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals." This warning was later removed when further research indicated that male rats were predisposed to develop bladder cancer, and humans did not carry the same risk for developing this form of cancer.
Aspartame has been closely scrutinized for causing adverse reactions in certain populations. For example, some people have a rare disorder called phenylketonuria that makes their bodies unable to metabolize the amino acid phenylalanine, present in aspartame. In mass quantities, aspartame has also been linked to several types of cancers, however experts advise that consumed in moderation, it can be a safe alternative. Aspartame has also been linked to headaches and other non-life threatening side effects.
One thing is clear when it comes to making the decision to consume foods with artificial sweeteners: consumers need to stay on top of the latest research available to them. These substances are still under intense scrutiny; one minute, they are linked to cancer, and the next they are safe in moderation.
My feeling is that real, organic sugar is also safe in moderation, and does not have these same scary side effects. I'd rather stick to the real thing and watch how much of it I eat.
There has been a lot of buzz around artificial sweeteners in recent years. Added to everything from soda to ketchup to yogurt, this sweet substance goes by a few names: saccharin, aspartame, and sucralose. These sugar substitutes offer the same sweetness of sugar with less calories; every gram of refined sugar has four calories, where artificial sweeteners have zero.
Artificial sweeteners are an attractive alternative among dieters and those with diabetes. Anyone who is conscious of their sugar intake would be drawn into this "free food" that cannot claim any of your daily allowance for fat or calories. Some sweeteners can still affect blood sugar because of the carbohydrates and proteins; so, while they are considered sugar-free, they are not always carb-free.
In laboratory tests, saccharin caused cancer of the bladder in rats. The USDA tried to ban this product from shelves, and eventually compromised with the food industry placing a warning on the package that read: "Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals." This warning was later removed when further research indicated that male rats were predisposed to develop bladder cancer, and humans did not carry the same risk for developing this form of cancer.
Aspartame has been closely scrutinized for causing adverse reactions in certain populations. For example, some people have a rare disorder called phenylketonuria that makes their bodies unable to metabolize the amino acid phenylalanine, present in aspartame. In mass quantities, aspartame has also been linked to several types of cancers, however experts advise that consumed in moderation, it can be a safe alternative. Aspartame has also been linked to headaches and other non-life threatening side effects.
One thing is clear when it comes to making the decision to consume foods with artificial sweeteners: consumers need to stay on top of the latest research available to them. These substances are still under intense scrutiny; one minute, they are linked to cancer, and the next they are safe in moderation.
My feeling is that real, organic sugar is also safe in moderation, and does not have these same scary side effects. I'd rather stick to the real thing and watch how much of it I eat.
Monday, August 1, 2011
8 Week Running Plan - Week 4
It's week 4 and you're almost halfway through the 8 week no fail running plan! Share your experiences, questions, concerns, likes and dislikes about running. What motivates you? Are you training for your first 5K? How do you stay cool and hydrated in the heat?
Week 4
Monday - Run/Walk: Run 8 mins, walk 1 min, repeat 3 times, run 3 mins
Tuesday: Walk easy, 30 mins
Wednesday - Run/Walk: Run 9 mins, walk 1 min, repeat 3 times
Thursday: Walk easy, 30 mins
Friday - Run/Walk: Run 10 mins, walk 1 min, repeat 2 times, run 8 mins
Saturday - Run/Walk: Run 11 mins, walk 1 min, repeat 2 times, run 6 mins
Sunday: Rest
Sneak that strength in on your walking days and feel that running getting easier... Happy trails!
Week 4
Monday - Run/Walk: Run 8 mins, walk 1 min, repeat 3 times, run 3 mins
Tuesday: Walk easy, 30 mins
Wednesday - Run/Walk: Run 9 mins, walk 1 min, repeat 3 times
Thursday: Walk easy, 30 mins
Friday - Run/Walk: Run 10 mins, walk 1 min, repeat 2 times, run 8 mins
Saturday - Run/Walk: Run 11 mins, walk 1 min, repeat 2 times, run 6 mins
Sunday: Rest
Sneak that strength in on your walking days and feel that running getting easier... Happy trails!
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