Tag Archives: egg

NaCl + YOU: Salt & the Athlete’s Body

Over the past few weeks, I have been craving salt.   I’m careful about the amount of sodium I take in from packaged foods, but I’ve never been too concerned with table salt, one way or the other.  (In fact, only 10% of sodium found in packaged food occurs naturally; it’s okay to use real salt!)  Recently, however, it’s been going on everything from my salad bar meals at Whole Foods to a scoop of peanut butter on my oatmeal.  Sunday night, I caught myself doing the unthinkable:  salting the butter on my bread! My dad and I have poked endless fun at my mother for requesting salt for her butter when we are out to eat.  Well, looks like they’ll have to bring some for me, too.   I brought this up to my dad, who immediately thought it was because I’ve been running almost every day, and for longer distances that I’ve been used to in the past.

I’ve been investigating salt intake and the athlete’s body, and found a very helpful response to a runner’s concern about sodium on the Runner’s World website.

The National Academy of Sciences, the government organization responsible for setting nutrient-intake guidelines, recently lowered the daily recommended intake of sodium from 2,400 milligrams (mg) to 1,500 mg-or about 2/3 of a teaspoon of salt per day. The reason: Diets high in sodium have been linked to high blood pressure.

But the Academy’s new recommendation was designed with sedentary folks in mind and may not be sufficient to replace the sodium losses of many runners. During an hour of running, most of us lose about 1,200 mg of sodium. Combine this with the rest of your daily sodium losses (through sweat and urine) and the new recommendation could fall short. Low sodium levels can cause dizziness, low blood pressure, and an abnormal heartbeat.

How much salt is safe for runners? Up to 3,000 mg of sodium per day should adequately replace the sodium lost through an active lifestyle. Keep in mind that most of us easily take in this amount simply by eating processed foods (salt is almost always added during processing), drinking sports drinks, and salting foods while cooking. So there’s no need to go out of your way to add salt to your diet. And if you have high blood pressure or other health concerns, your doctor may still advise you to limit your salt intake even if you are a runner.

I’ve often found myself feeling faint after long runs, even after I’ve more than adequately re-hydrated with water.  Could a little salt be the solution? In their July 2009 issue, Runner’s World has a list of various pre- and post-run beverage options.  They list vegetable juice as an option for runners who crave salt after runs… remember when I was on my carrot juice kick and deemed it my recovery drink of choice?  I guess my body enjoyed its benefits as much as my taste buds!

I did not have a hydration or sodium problem yesterday, as I was more or less sedentary for the entire day.  At 10 in the morning, I walked to the mailbox, and at 10 at night, I took out the trash and went across the street to the diner.  With half a heart, I did 8-minute abs, but even my tummy seemed a little zoznked.  Oh, to be unemployed!

When I woke up, I quickly came to the sad realization that all of my homemade almond milk had gone bad.  I’m out of almonds at the moment, so it’ll be a while before I make a fresh batch.  I rooted around my stash(es) of goodies. (Yes, I admit it: I hoard food in the closet.  I’ve already taken over more than an entire shelf in the pantry and the refrigerator is filled with my things, so rather than be that obnoxious roommate, the closet it is!)  Out came a sample of Kashi Honey Sunshine cereal, which I’ve had back there for several months.

Kashi Honey Sunshine

I ended up pulling together a pretty random breakfast… Greek yogurt, (salted) peanut butter, Honey Sunshine, a peach, and cinnamon.

Yogurt Cereal Fruit mess

I wasn’t a huge fan of this cereal. It was very sweet, and reminded me a lot of Cap’n Crunch.  Not that there’s anything wrong with sugary cereal, but I prefer to eat those as snacks or dessert and enjoy something a little heartier in the morning.

In between housework, chores, and applying for jobs, I grabbed some chunks of energy to keep me awake.

Chunks of Energy

Lunch was an “everything but the kitchen sink” type of salad so I could use up some ingredients that are on the cusp of going bad.

Kitchen Sink Salad #1

I topped the last of the sprout salad with an egg over medium (microwaved for 30 seconds), corn, edamame, feta, hummus, and beets.

Kitchen Sink Salad #2

I think I must have overdone it on beets; I’ve eaten them so often since summer started that the last few times I’ve had them they’ve made me gag.  Mr. Beet, we need to spend some time apart.  It’s you.

My Edible Arrangement provided a festive lunch dessert; we’ve eaten everything except some chocolate-covered strawberries, which will probably make an appearance at breakfast soon.

Edible Arrangements

I spent the rest of the afternoon trying to stay awake finishing my book, during which I snacked on an apple with cinnamon.

Apple w/ Cinnamon

I got dinner almost entirely ready, but at the last minute Josh and I decided to go to the diner.  I knew Tuesday was going to be a late-ish night, so at least dinner would be all prepped and I’d be able to eat as soon as I got home.  Josh and I both ordered the Seared Ahi Tuna Wrap w/ Whole Wheat Chips, wasabi aioli on the side. The chips were deep-fried and a little greasy, so I only ate a couple.

Ahi Tuna Wrap

The sandwich came with a mixed-green salad, which I enjoyed…  I haven’t been very good about eating dark green veggies lately.

Side Salad

When we got home, I tore into the last cupcake.

Billy's Bakery Pumpkin Cupcake #1

Do you even have to guess the flavor? My oh my, do I love pumpkin.

Billy's Bakery Pumpkin Cupcake #2

Well kiddos, Ari is almost home and I have to get Green Lantern all queued up for his arrival.  Yep, we’re big dorks 🙂  Before I say goodnight, I have an important question for you: what do you think about the F.T.C.’s ruling that blog writers must disclose their connection with companies whose products they review? I’m still mulling that one over, but it was a hot topic in the office at my internship today.

Bonne nuit!

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Baby’s First Bikram

Good morning! It is strange to be up at such a ghastly hour, but I start my new internship today.  I didn’t blog last night because Ari and I went to a Bikram yoga night class, and got home late and exhausted.

Yesterday, I met my friend Kalle for lunch at Hummus Place. We each got the special, which comes with one appetizer (we both got falafel) and a choice of hummus for $7.95.

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We split the fava bean hummus (which also comes with a hard-boiled egg):

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And the traditional Masabacha, with chick peas.

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We chose whole wheat pita:

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And made about 1000 of these little sandwiches.

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I ended up eating three falafel balls and one pita, plus a lot of forkfuls of hummus.

A Kalle-date is not complete without a tasty treat.  We went to Tasti D-Lite (which has now been re-named and called The Lite Choice, but I’m boycotting that change) and I got a small cup with chocolate espresso, vanilla, and peanut butter chips.

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Perfection.

Coincidentally, Ari and I have both recently become interested in Bikram (Hot) Yoga, and decided to go to an 8:15 class last night.  I’d never done it before, so I really didn’t know what to expect.  I figured eating a big meal right before probably wasn’t a good idea, so I had an apple with peanut butter around 8:15.

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Many bloggers, including Gliding Calm, have been touting Bikram’s wonders of late.

Ari had practiced hot yoga a couple times before, and said that a lot of people get nauseous and/ or want to pass out.  When we got to class, the instructor told us that for beginners, our goal for the day was not to do the poses but just to stay in the room for the full 90 minutes.  I was sweating and had to step outside the room before class even started, which was not a good sign!

About five minutes into class, I was immediately streaming sweat from every inch of my body.  Considering that I’m self-conscious even going without makeup in public, this was quite a “test” to see how comfortable I am in my relationship!  I finally got over the sweating part and just relaxed, focusing on the poses.  I didn’t have to sit down and take a break once, and was able to do almost every pose (even the most advanced)! I’ve heard that people only think they’re more flexible in intense heat and can cause damage to their joints, but I felt great. I think I may have finally found my true exercise fit!

I chugged a coconut water after class:

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About Bikram (from Wikipedia):

Bikram or hot or fire yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which is to rid the body of toxins. It also makes the body very warm, and therefore more flexible.[5]

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver positive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

It is common for beginners to experience dizziness and nausea. Beginners may feel faint or pass out. It is encouraged to take breaks as needed if a participant is feeling lightheaded. (Advisement brochure at Bikram Yoga, Glen Allen, Virginia)

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released.(Choudhury, 2007)

I was freezing when I got home (my friend Kalle reminded me that it’s important to wear layers… only sopping wet layers don’t help so much!) and although I didn’t feel hungry, I knew I needed to hydrate and restore my calorie deficit. I made a big salad:

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  • romaine
  • tofu w/ s&p
  • 2 leftover falafel balls
  • leftover chickpea hummus from Hummus Palace
  • tomatoes
  • hot salsa
  • Annie’s Lite Gingerly vinaigrette

Needless to say, I didn’t have a hard time sleeping last night.

Because I’m getting up earlier and I don’t know what the lunch situation today will be (I’m going to try and pack something fast), I made Jim a little larger than usual:

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  • 1/2 cup oats
  • 1/4 cup milk
  • 1/2 coop vanilla protein powder
  • 1/2 big banana
  • 1 big scoop black raspberry preserves
  • 1 T peanut butter
  • cinnamon
  • apricot eyes (tried this last night, Pearl!)/ Brazil nut nose/ raisin&craisin smile

Well kiddies, I’m off to fix my ‘do and hustle on over to the workplace.  Have a fabulous humpday!

Baby's First Bikram

Good morning! It is strange to be up at such a ghastly hour, but I start my new internship today.  I didn’t blog last night because Ari and I went to a Bikram yoga night class, and got home late and exhausted.

Yesterday, I met my friend Kalle for lunch at Hummus Place. We each got the special, which comes with one appetizer (we both got falafel) and a choice of hummus for $7.95.

IMG_7395

We split the fava bean hummus (which also comes with a hard-boiled egg):

IMG_7397

And the traditional Masabacha, with chick peas.

IMG_7398

We chose whole wheat pita:

IMG_7399

And made about 1000 of these little sandwiches.

IMG_7401

I ended up eating three falafel balls and one pita, plus a lot of forkfuls of hummus.

A Kalle-date is not complete without a tasty treat.  We went to Tasti D-Lite (which has now been re-named and called The Lite Choice, but I’m boycotting that change) and I got a small cup with chocolate espresso, vanilla, and peanut butter chips.

IMG_7402

Perfection.

Coincidentally, Ari and I have both recently become interested in Bikram (Hot) Yoga, and decided to go to an 8:15 class last night.  I’d never done it before, so I really didn’t know what to expect.  I figured eating a big meal right before probably wasn’t a good idea, so I had an apple with peanut butter around 8:15.

IMG_7403

Many bloggers, including Gliding Calm, have been touting Bikram’s wonders of late.

Ari had practiced hot yoga a couple times before, and said that a lot of people get nauseous and/ or want to pass out.  When we got to class, the instructor told us that for beginners, our goal for the day was not to do the poses but just to stay in the room for the full 90 minutes.  I was sweating and had to step outside the room before class even started, which was not a good sign!

About five minutes into class, I was immediately streaming sweat from every inch of my body.  Considering that I’m self-conscious even going without makeup in public, this was quite a “test” to see how comfortable I am in my relationship!  I finally got over the sweating part and just relaxed, focusing on the poses.  I didn’t have to sit down and take a break once, and was able to do almost every pose (even the most advanced)! I’ve heard that people only think they’re more flexible in intense heat and can cause damage to their joints, but I felt great. I think I may have finally found my true exercise fit!

I chugged a coconut water after class:

IMG_7405

About Bikram (from Wikipedia):

Bikram or hot or fire yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which is to rid the body of toxins. It also makes the body very warm, and therefore more flexible.[5]

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver positive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

It is common for beginners to experience dizziness and nausea. Beginners may feel faint or pass out. It is encouraged to take breaks as needed if a participant is feeling lightheaded. (Advisement brochure at Bikram Yoga, Glen Allen, Virginia)

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of circulation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released.(Choudhury, 2007)

I was freezing when I got home (my friend Kalle reminded me that it’s important to wear layers… only sopping wet layers don’t help so much!) and although I didn’t feel hungry, I knew I needed to hydrate and restore my calorie deficit. I made a big salad:

IMG_7408

  • romaine
  • tofu w/ s&p
  • 2 leftover falafel balls
  • leftover chickpea hummus from Hummus Palace
  • tomatoes
  • hot salsa
  • Annie’s Lite Gingerly vinaigrette

Needless to say, I didn’t have a hard time sleeping last night.

Because I’m getting up earlier and I don’t know what the lunch situation today will be (I’m going to try and pack something fast), I made Jim a little larger than usual:

IMG_7409

  • 1/2 cup oats
  • 1/4 cup milk
  • 1/2 coop vanilla protein powder
  • 1/2 big banana
  • 1 big scoop black raspberry preserves
  • 1 T peanut butter
  • cinnamon
  • apricot eyes (tried this last night, Pearl!)/ Brazil nut nose/ raisin&craisin smile

Well kiddies, I’m off to fix my ‘do and hustle on over to the workplace.  Have a fabulous humpday!

Banana Recovery

Morning! Er, afternoon. I’ve actually been up for a few hours but due to last night’s excursions I’ve just been lying in bed watching Heroes.  Thanks for encouraging me to go out and have fun… it was nice to kick back and catch up with people I haven’t seen in a while.  Unfortunately I’m paying for it right now, but I’m sure I’ll feel more like a human in a few hours.

Yesterday I had an Ambrosia apple snack.

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Dinner was leftover Tomatoey Spiced ChickpeasGourmet suggested that I mash them up into patties and fry eggs on top of them, but the chickpeas weren’t soft enough to do that so I just reheated them and poured eggbeaters on top.

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I served it with spinach that I steamed in green tea for added antioxidants and dressed with rice wine vinegar and sesame seeds, Oikos plain Greek yogurt, and the leftover breadstick. I added more mint and cilantro to everything, and made a strange discovery: eggs and yogurt are really tasty together! Who knew?

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I drank the “spinach tea.”

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I made POM vodka tonics to enjoy at the party.

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When I came home, I attacked the Ben & Jerry’s Light Phish Food and had twice what’s shown here.  I finished the pint in two sittings… that must be a record for me. Four servings, my tush!

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This morning when I woke up I just wanted a really basic and comforting breakfast.  I used my leftover steel cut “marzipan” oatmeal as a base:

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  • 1 banana
  • cinnamon
  • 1/2 tbsp chunky peanut butter
  • brown sugar

Even though there was already about 1/4 of a banana in there, I wanted more.  I’ve read a few articles about bananas’ restorative properties, and restoration is what I wanted.  I’m going to spice up my question today and ask: what are your hangover cures?

I’m going to nap do some housework and start my work.  Hope your Saturday is filled with sunshine!

Japanese & Delicatessen

Good evening and happy Friday.  Sadly my break and time at home is coming to a close, so for once I’m not happy to see the weekend!  I might be going on a little blog hiatus, so consider yourself warned.

Last night Ari and I went to Linn for dinner.

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Salmon amuse bouche

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Nabe yaki udon with seafood, shrimp abd butternut squash tempura.

This morning we had to be in the city for an appointment early, so I munched on the rest of my PBJ Banana Bread.  Then we headed over to the 2nd Avenue Deli, a New York City staple, for lunch.  Due to a series of very sad events the restaurant is no longer even on Second Avenue.

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They brought us out a pickle sampler

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And some fried onions and coleslaw.

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There weren’t too many vegetarian options, and all the soups were chicken-based, so I got an egg salad sandwich.  This was MASSIVE, and I boxed up half to take home.

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They brought us out shots of chocolate egg cream (my favorite) with our bill.

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We went to Tasti for dessert; I got half peanut butter and half chocolate mousse with chocolate chips.

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While I was cooking dinner, I had a gala apple.

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I made pad thai from Moosewood for dessert.

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Navel orange dessert.

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Night!

And an eggy morning to YOU!

Good morning! I love blog-spired foods. This morning I had Noggy Berry Pudding, inspired by Erin, who was inspired by Shelby, who was inspired by Krista… oh, it’s just wonderful! We’re just a BIG happy foodie family. It can be easily vegan-ized, as Erin and Shelby showed, but I made mine with egg whites and honey (although I did use soy milk). I did all the prep-work last night, so this morning all I had to do was throw the ingredients together and pop it in the oven.

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In my noggy, I used:

1/2 cup egg whites

2 slices WW Ezekiel

1/2 cup mixed frozen berries

1 T honey

1/2 cup soy milk

1 tsp cinnamon

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It needed a little something, so I sprinkled on some walnuts, agave, and a little more cinnamon.

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This is so good. I can’t wait to experiment with other flavors… I’m thinking banana chocolate chip walnut?

Mr. Coffee is angry with me (perhaps for my trip to Starbucks yesterday) and has decided that instead of brewing, he will just fill up his coffee basket with water. Yay! So, I’m going to go find some on the way to the library so that I’ll become a functional human being again.

Runner’s World has some good tips on how to stop making excuses and just power through your workout.

I like this one:

5. Remember the Reward
“I bargain with myself-I don’t have to do anything for the rest of the day, and I can eat whatever I want,” says Ashleigh Griffin of Midland, Texas. Margaret Turner thinks about her postrun steak and big glass of red wine. Kendra Pudlowski of Jefferson City, Missouri, reminds herself that she lost 118 pounds in the past year through diet and exercise. “I recently won my age division at a local 5-K,” she says. “Running is what sets me apart from others around me struggling to be healthy.”

How do you get your booty moving when your body is making excuses to do everything but?

Have a great Tuesday!