Is That Really A Serving?

Last night when I was looking for an after dinner snack, I decided to pour myself a portion of dark chocolate sea salt popcorn and paused when I poured it-was I actually eating a serving size? Well, you’ll find out later on in this post, but first I’ll drop a little knowledge on you.

(source)

The bowl of popcorn, the confusion around servings and portions and my food scale got me thinking “How well would I do with guesstimating food serving sizes?” I grabbed my handy dandy food scale to find out. Read on to find out how I did.

Ghirardelli Semisweet Chocolate Chips

  • Serving size=15 grams
  • 70 Calories


ChocChip Serving Size w text

Womp, womp! I would normally grab nearly double the suggested serving size. That serving size looks so sad.

Red Wine (I used juice because we had no wine open-shocking, I know)

  • Serving Size: 5 oz.
  • 105 Calories

This one’s a doozy.

This is a depressing realizationThis is a depressing realization

Somehow it’s not shocking that I nearly doubled the suggested serving size for the wine. I live in wine country-wine flows freely here.

Dark Chocolate Sea Salt Popcorn

  • Serving Size=30 grams
  • 130 Calories
Popcorn Serving Size w Text

That happened!

Yes, I used the same image twice, but shockingly I was right on with this one. I’m pretty sure it was pure luck. Don’t worry I ate double the suggested serving size throughout the evening :)

So there you have it! Don’t worry, I don’t measure out everything I eat-that would drive both me and those around me crazy-but sometimes I do like to have an idea of what a serving is especially when it comes to desserts and items that I normally eat right out of the bag. If you’re on the go and want to get a good idea of how to pretty accurately gauge a serving, check out this post!

How well do you think you’d do with “guesstimating” serving sizes?

0

Plan It, Do It-Week 2

Last week, I did a post on planning my workouts, which you can follow here.

This week, I outdid myself and planned both my workouts and my meals.

Yep, I deserve a pat on the back. (source)

This week’s workouts and recipes all come from Clean Eating, Oxygen, Fitness Rx (a new to me magazine that I found in the Dallas airport this weekend) and my longtime favorite, Fitness.

Planning frenzy.

So here’s the plan for my weekly meals:

Note: I would post recipes from Oxygen Magazine, but they won’t let me :(. If I find links, I’ll definitely update!

Monday

  • Dinner: Coconut Shrimp

Tuesday

Wednesday

  • Breakfast: Oxygen Magazine Pumpkin Protein Pancakes (I’m obsessed and have had these every morning for the past week)
  • Lunch: Chicken Masala leftovers
  • Dinner: Coconut Shrimp leftovers and kale

Thursday

  • Breakfast: Oxygen Magazine Dark Chocolate Protein Pancakes
  • Lunch: Ginger Pork over Romaine Lettuce
  • Dinner: Oxygen Magazine Chicken Strips and Caramelized Pears

Friday

  • Breakfast: Cinnamon Apple Oatmeal
  • Lunch: Oxygen Magazine Chicken Strips and Caramelized Pears
  • Dinner: Oxygen Magazine Shrimp Pad Thai

Saturday

  • Breakfast: Protein Pancake
  • Lunch: Oxygen Magazine Shrimp Pad Thai
  • Dinner: On the fly

Sunday

  • Breakfast: Spicy Egg Scramble
  • Lunch: Leftovers
  • Dinner: Leftovers

Weekly meals and snacks

And here’s my plan for weekly workouts, which you can also find on my workout calendar:

Monday

Tuesday

  • AM: Oxygen Magazine “Treadmill Trek” Cardio and Fitness Rx Holiday Upper Body Workout Option #1

Wednesday

Thursday

Friday

  • AM: Oxygen Magazine Treadmill Trek and Fitness Rx Holiday Lower Body Circuit #1

Saturday

  • AM: Full body Fitness RX circuit

Sunday

  • Rest/Lululemon yoga

I’ll post a midweek update to let you know how it’s going!

Do you do weekly planning for your workouts and meals?

0

Daily Eats (and Treats)

I usually don’t do #WIAW, but I took pictures of everything I ate yesterday to help reinvigorate my  promise to eat clean (more on that later), so I figured why not post my eats!

So here’s a full day of my meals yesterday-minus my lunch because it wasn’t pretty and I was working while eating. Don’t worry, I put a nice little substitute photo in there for you.

Breakfast: Coconut Flour Pancake (recipe courtesy of Petite Athleat) with Trader Joe’s Pumpkin Butter

Morning Snack: Fage with…you guessed it Trader Joe’s Pumpkin Butter

Lunch: Lemon Chicken Salad from this month’s issue of Clean Eating Magazine. I have no pictures, so I’ll substitute with a shameless Rosie picture I took when I was leaving for work yesterday-

I don’t want to go to work either.

Snack: Carrots, Broccoli, Trader Joe’s Original Hummus and Trader Joe’s Hot and Sweet Mustard

plus a tablespoon of nuts. Desk work is rough.

Dinner: Kale with leftover lemon chicken, almond cheese and an egg. Clare is right-an egg does make a meal.

Dessert (because that’s essential)-Single Serve “Cookie Dough” Blizzard

Happy Wednesday!

What were your daily eats?

0

Sonoma Sunday

Happy Monday! Yes, I’m finally doing a Monday post.

As if last weekend’s activities weren’t enough, this weekend we decided to leave the city and went to wine country.

Wine!

My friend Christin treated us to an awesome tour of four wineries in Sonoma.

Our tour started at 9:30 a.m. when we met our amazing tour guide Dan and set off to Sonoma to visit four wineries-Nicholson Ranch, Kaz, VJB, Homewood.

We crossed over the Golden Gate Bridge, but it was too foggy to see in the morning hours, so just imagine it’s majestic beauty.

With that imagery in mind, I’ll take you on a photo journey of our tour. Get ready for a lot of pictures.

First stop-Nicholson Ranch! Pepper is the resident dog you see in the photo.

Then we visited Homewood, which was a small winery with beautiful views and a laid back atmosphere.

Homewood Winery

On the left-mature winetasters. On the right-That’s actually my really excited face.

After our first two wineries, it was time to stop for lunch. I didn’t take pictures of downtown Sonoma (which is adorable), but I did take pictures of the El Dorado Hotel -

I’m pretty sure I should now photograph for Architectural Digest…or just my blog.

which housed the restaurant where we ate, El Dorado Kitchen. I’ll have to come back and stay in the hotel because it fits the quaint, yet trendy Sonoma hotel image I had in my mind.  And of course there’s pictures of the food. I can’t forget the food-

My wine, my lunch, manfriend and I, manfriend in the throes of food anticipation.

and the largest plate of truffle fries that the four of us were afraid we wouldn’t be able to finish.

Dominated.

Next, we went to Kaz, where we got to taste wines (duh), crush some grapes

We’re making the 2012 blend-it’s going to be a best seller. I can tell already.

and drink grape juice straight from the fermentation bins (it’s delicious and tastes somewhat like a bubbly smoothie).

I could drink this every morning.

We even bottled and corked our own wines!

Our final stop of the day was VJB Cellars.

There’s a t-rex sculpture out there. Trust me.

We finished off the day with a ferry cruise back to San Francisco that was complete with scenic views of San Francisco-

 

All in all, I’d call it a pretty perfect day.

If y’all are ever in my neck of the woods, let me know and we can go to Sonoma together! ;)

0

Let’s Split It 80/20

Happy Wednesday!

I’m especially pumped because it’s Friday for this girl! Tomorrow I’m headed to a friend’s wedding and I couldn’t be more excited. After a summer of 55 degree days and this-

THE FOG. THE COLD. It must be summer in San Francisco.

I’m headed to this-

HOT! HOT!

Although I expect to indulge (It’s the beach! It’s a wedding! It’s finally summer!), I plan on keeping the 80/20 rule in mind, which is something that I’d heard about before, but finally clicked when I was listening to Jillian Michael’s podcast on a walk last week.

Well first off, what is the 80/20 rule? The 80/20 rule dictates that 80 percent of a person’s food intake for the day should be healthy and nutritious and the other 20 percent should be reserved for treats. Yep, you heard that, treats built into every day. I love broccoli as much as the next gal, but sometimes I just want a piece of chocolate and the 80/20 rule helps keep everything in check and prevents overeating and that overfull feeling…because no one wants that.

This was more like the 10/90 mishap.

Of course, I’d heard of the 80/20 rule before Jillian, but I was confused as to how to implement it. Did I make 80 percent of my five daily meals nutritious and then reserve 20 percent of those meals for treats? Did I make my plate 80 percent healthy and fill the remaining 20 percent of the plate with treats?

With all of these questions floating around in my head, I was glad that Jillian cleared things up for me; make 80 percent of your daily calories nutrient dense and healthy and reserve 20 percent for treats. For example, if you plan on taking in 1500 calories per day, 300 of those (or 20 percent) of those are reserved for treats.

Well, that was easy.

Ah! Running off to work! Hope you have a great Wednesday!

Have you heard of the 80/20 rule? Do you use it?

0

Wait, I’m Not Perfect?

From time to time, I get asked how I eat so well ALL the time and how I can work out ALL the time…the answer is I don’t!

I want to eat ALL THE THINGS

There’s no such thing as perfection. For instance, although I worked out earlier in the day yesterday, this was a majority of my dinner last night-

Dairy..and blueberries and “fruit”? That’s well rounded right?

So even though most of my meals look like this, and I do my fair share of sweating, I’m not on my game 100 percent of the time. It’s taken me years to figure out that no one is perfect and that I don’t need to beat myself up over meals like this-they happen!

NBD. Well the sugar high is a big deal.

The only thing I can do is recover from this sugar high and start with a clean slate tomorrow.

Hope you had a great weekend and a great Monday!

0

Bug Bites, Food Bites

Happy Tuesday!

As much as I wanted to post yesterday, studying for the GRE took over my soul precedence, so I hope everyone had a great weekend! Aside from being eaten alive by mosquitoes (or spiders-either way it’s not cool considering that San Francisco is freezing during the summer),

Zits would be better. They don’t swell, itch or provoke stares of horror.

I had fun hanging out with my friends Maddie and Liz for a ladies’ night.

This was us in college. Still crazy after all these years.

Our time together consisted of a run (nine miles for me, 11 miles for Liz), an hors d’oeuvres dinner, chatting and sipping on wine. Our night might have even ended something like this (minus the cross dressing).

Don’t ask. Girls just wanna have fun.

Moving on.

This week marks week two of the Clean Eating meal plan. But before we get to week two, let’s talk about week one!

With a week of eats behind, I’m happy to report that I did pretty well-I only messed up and/or repeated a few meals. Best of all, It was really easy to prepare each of the meals for the next day while making dinner.

Clockwise from Left: Salmon Salad, Peanut Butter Quinoa, Strawberries, Oats and Quinoa Porridge, Stirfry, Meatball Casserole, Nectarine Parfait.

Here are my favorite recipes so far (I’ll link the recipes once they post online)-

Breakfast: Strawberry Quinoa and Oatmeal (Suprisingly, TJs does not call for teff, so I substituted in quinoa, which was delicious)

Lunch: Quinoa Confetti

Dinner: Salmon Salad

My least favorite? The meatball casserole.

Although the veggies on top were delicious and looked gorgeous, my balls turned out a little dry (yup, said that). Live and learn.

Now I’m ready for week two! I’m already packed and ready to go for the day.

Packed and ready to go!

0

Clean (Eating) Sweep

Last week in the checkout line at the supermarket, I made an impulse purchase that ended up being a good buy (for once)-

(source) via Clean Eating Magazine.com

I had heard a lot about the magazine from blogger friends and on blogs that I read so I decided it was worth a shot.

LOVE.

First off, I tried their breakfast in a jar recipe for huevos rancheros…except I left out the jar. For some reason I have an aversion to eating and drinking from mason jars..creeps me out. I also didn’t take a picture, so you’ll have to trust me on the deliciousness of this recipe.

Then, I tried what is the piece de resistance of the magazine thus far-the Big Stack Burger.

Eating this bad boy definitely was not clean, but the recipe is!

Even my boyfriend loved it, which says a lot.

I thought he loved it so much that he got ketchup on his forehead..but it was just from head butting a bouquet on our table.

Clean Eating doesn’t allow recipe reposting (they let me know!), so check out the August/September issue for the full details. Picking up the magazine is totally worth it for just this recipe and it’s chock full of other great recipe ideas.

After loving both of the recipes that I tried, I decided to try out the two week long clean eating meal plan that is included in this month’s magazine.

This magazine has been through the ringer. It probably has a week’s worth of ingredients in it

Two weeks worth of easy, clean recipes for one plus a shopping list ? I’m in.

Since the ingredients and meals are laid out in a grid, everything has been smooth sailing so far. I’d say that the hardest part is actually eating all of the food throughout the day. It’s a lot of food, but it’s clean!

Here’s a picture of last night’s dinner-I’ll try to be better about photo-documenting so I can keep everyone up to speed!

Italian Meatball Casserole

If you’re interested in the meal plan, check out a few of Clean Eating’s past 2 week plans here!

0

I’m Baaack!

Good morning! If you didn’t notice, I took a little blogging break-but I’m back.

Here’s a little sampling of what I’ve been up to (cool collages courtesy of PicMonkey)

Keeping my chakra open (with some NASCAR related events)

Running….and running some more (is it time for the San Francisco Marathon yet?!)

Celebrating all things America.

These shorts were the best buy of the summer.

Studying for the GRE (because I’m going to make my dream of becoming a registered dietitian come true)

Really. Excited.

Doing work (I wish I could visit the CLIF Headquarters every day!)

A visit to CLIF Headquarters. Yes, this was a work event. If only this day were every work day :)

Hanging out with my little sister

Sis!

and sight seeing around this fair city-

Golden Gate Bridge, Sausalito and the top of the deYoung Museum

And of course cooking and eating up a storm-

My self imposed blogging break was great, but it’s good to be back!

0

Month of the Core and More

Although I was able to cross train a fair amount while travelling, being on the run interrupted my running schedule, so it was great to get back into the swing things yesterday.

The master plan (oh, I like the sound of that) called for five miles. In order to spice my routine up a bit,  I did a  one mile warm up, followed by three miles at a challenging pace and one mile cool down. Since I ever so conveniently forgot my Garmin, my MapMyRun app came in handy-

Wish I had some splits

If  only it had given me splits-oh well.

After collecting some ingredients on the walk home, I made BBQ Quinoa Salad, another delicious recipe from Kristin over at Iowa Girl Eats (her photos are infinitely better than mine, but bear with me here).

Delicious and quick-winner, winner chicken dinner!

It’s delicious and looks indulgent (hint, the sauce is made with Greek yogurt!), but is really healthy. It’s also easy to put together-it probably took me 20 minutes from start to finish.

After dinner, I decided to embark on what I have proclaimed “THE MONTH OF THE CORE”, which in reality is just me making a better effort to build up my core. Aside from the obvious and very superficial reasons, building up my core is important to my goal of breaking four hours at the San Francisco Marathon. How does your core relate to being a speedy runner you might ask?

  • Deep abs stabilize the pelvis by keeping it in a neutral position, so that the back of the legs can push your entire body forward, rather than just wasting power just stretching the low abs (source).
  • The core is the bridge between the upper and lower body, left and right sides. In such a position it transfers power between these different areas to produce efficient movement. If there is a dysfunction in the core movement is inefficient and the risk of injury increases. (source)
  • A well developed core stabilizes the pelvis, reducing risk of running injuries and increasing running economy (source)

I’m not looking to do anything insane, since marathon training already eats up a bunch of time anyway. According to Runner’s World, just 15 minutes a day should do the trick.

To start things off, I did Jillian Michael’s Women’s Health Magazine workout 3 times last week (ow). The workout is in this month’s magazine and I’ll post it when it goes live on the web. In the meantime enjoy this interview with Ms. Michaels-

Moving on.

To continue the month of the core, I did a great core series that I found on Athleta’s blog yesterday-

I did not smile like that.

Check out the entire workout here-and repeat three times for good measure. The scissors are killer.

Another added benefit of doing core work and foam rolling is that it gave me the perfect excuse to catch up on my favorite Real Housewives franchise (New York!). Turns out the floor provided the perfect vantage point for getting the full effect of Ramona’s crazy eyes.

This was pre-pinot grigio, so the Ramona eyes are tame.

Check back tomorrow for the next installment of the next workout from THE MONTH OF THE CORE-it’s a good one!

0