Fitness Friday 65

Hi Friends!

It’s been a hot minute since we had a Fitness Friday post so let’s catch up shall we? When we left off, I’d just completed the second workout of the Crossfit Open….so here’s how the next three weeks of Open workouts went down:

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14.3 was the only Open workout where I was a little bit worried about how heavy the weights were. At this point I was still pretty early in my first trimester so I was being careful but still lifting some heavier weights. I knew i’d be fine up to 155 but I didn’t really want to do many at 185…so I took it slow and when I got to the 185# deadlifts I just did 5 of them. Just enough to get me ahead of the people who couldn’t physically lift the weight…but not enough to really tax myself.

14.4 was terribly hard. Getting off the rower means your legs are jello and then having to go straight into toes to bar, which are one of my weaknesses was super rough. I actually put this one off until about 3 hours before the submission deadline because i was dreading it so much. I finished 160 reps which was through 10 of the power cleans I think.

14.5 was just miserable. Burpees and thrusters are on no one’s list of favorite movements…and there was a lot of them. To make it worse, there was no time cap…so you had to do every single rep or you couldn’t submit a score. I just took this one slow and steady. The thruster weight wasn’t super heavy but I was pretty much crawling through the burpees. But I finished! Took me 20:52.

I think I ended up in the top 40% when the open was over!

I love the Open, but I was really glad to get back to regular workouts this year. Here are some of the workouts I’ve been doing over the past several weeks:

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1. I scaled this one to 75# squat cleans and used a 35# kettlebell. Finished in 7:32.
2. 5 min row – 1230 meters, 3/3 pistols 10 min EMOM, then the wod. I paced myself terribly so my rounds were not consistent at all and I ended up getting a ton the first round and hardly any by the last round.
3. 131 doubles. 6:31 for the wod with a red band for ring dips and 95# for cleans.
4. Left: Class was doing some wod I can’t remember but that wouldn’t have been good for me so I did this one instead in  7:54
Right: Made up my own wod for a quick Friday workout.

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1. Hubby & I did a garage wod- I did push-ups and they took me FOREVER…can tell I haven’t been doing them much lately. Finished in 8:42. Hubby ran and finished in 11:45.
2. Class was doing 20 burpees, 20 TTB with a 15 minute cap. Last time I did TTB they didn’t feel great so I skipped those and did 20 cal row to get my heartrate up and then 20 pushpress for 5 rounds. Finished in 11:54.
3. I did step ups instead of box jumps and scaled my power cleans from 95# to 75#. Finished in 12:27.
4. Wasn’t feeling well but was hoping moving around would help. Did 10 reps of each movement for 4 rounds and used 55#.. Finished in 11:41 

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This week so far:
1. 25 min descending EMOTM clean ladder, then mean Cindy. 7+2 Rx. Pumped I was able to do all chest to bar pullups
2. Class was doing a wod with lots of heavy deadlifts and ring dips so I made up my own and squeezed it in before a night of pricing garage sale items. Finished in 9:55.

As you can see, I’m just taking it day by day, workout by workout. If there are things in the programmed wod that don’t feel great or are to heavy, I just modify to make them work for me!

Let’s chat:

How have your workouts been lately?

Enjoy!
–Lindsay–

No-Bake Carrot Cake Cream Cheese Bars

Hi Friends!

I’ve got another wonderful guest post for you guys today. Kylie from Yeah…Imma Eat That is here to share a delicious Easter (or any time really…) dessert recipe with you. I fell in love with Kylie’s blog last year. All her recipes make me drool…she’s witty and hilarious…and I even got to meet her in person last Fall at FNCE. She’s on her way to becoming a Registered Dietitian! If you haven’t checked out her blog, go add it to your reader immediately.

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I’m thrilled(!!) to be here sharing a post on The Lean Green Bean.  Last October, I got to meet and go to dinner with Lindsay during FNCE.  She’s great.  And I’ve never met her husband, but according to this list of oh-so-true things…I have to believe he’s great too.

So Easter is just around the corner.  The only time of year where my fascination for pastel clothing is appropriate.  Dear Mint-colored denim pants, I want to wear you everyday!  But I can’t…why isn’t denim considered business casual?  If I had a business, wearing colored denim would be encouraged.  The only problem is light colored clothing is so hard to keep clean.  Don’t try to eat some juicy raspberries with those pants on…you will lose.

Luckily, there are some foods that are safe to eat in pastel colored pants, like cream cheese frosting.  It’s already white…so any stain you get on your pants will be barely noticeable.

Guest Post Carrot Cake Bars 1 of 6 e1397099086320 No Bake Carrot Cake Cream Cheese Bars

The good thing about being an adult and whatnot is that you get to pick out your own Easter outfit.   I remember an Easter of Easters Past when my mom made me wear this horrible watermelon jumper outfit.  I threw such a fit that I wasn’t even allowed to hunt Easter eggs.  Worst.Easter.Ever.  Little did I know that you have to trade being able to pick out your own clothes for being your own Easter Bunny.

So about these carrot cake bars, I’m a hopeless romantic for doughy things.  I’ve only met one person who doesn’t like cookie dough…and then I married that person.  In my husbands’ words, “cookie dough is like a cold ball of sand.”  I assure you that he has plenty of redeeming qualities.

The point of the cookie dough discussion is that the bottom layer of these bars is doughy and sweet, kinda like cookie dough.  Then you top that doughy layer with a fluffy cream cheese frosting of sorts.  For me, Easter brings up thoughts of carrot cake things and coconut truffles.  So these bars are those things smooshed together.  It’s Easter in a bar.  If only they were more pastel-y.

Guest Post Carrot Cake Bars 6 of 6 No Bake Carrot Cake Cream Cheese Bars

No-Bake Carrot Cake Cream Cheese Bars
Makes 9 bars

Bottom Layer

  • ½ cup walnuts
  • ½ cup almonds
  • 1 cup dates, pitted (~20 dates)
  • ¼ teaspoon sea salt
  • ½ cup carrots, grated

Frosting

  • ½ cup 2% greek yogurt, plain
  • 2 ounces cream cheese
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract

Topping

  • 2 tablespoons coconut, shredded & unsweetened (optional)

Directions

1. Place walnuts and almonds into a sauté pan over medium-high heat.  Constantly stir for ~5 minutes, or until nuts are slightly toasted (be careful not to let them burn).
2. Into a food processor, add toasted nuts, sea salt and dates.  Process until the mixture forms a dough.
3. Place grated carrots into a couple paper towels and squeeze the excess moisture out of the carrots.
4. Dump the shredded/squeezed carrots and the dough into a bowl and combine.  Press dough into a parchment paper lined 8×8-inch dish.
5. Now make your frosting.  In a bowl, use an electric mixer to combine greek yogurt, cream cheese, maple syrup and vanilla.  Mix on high speed until smooth.
6. Spread frosting over pressed out dough.  Sprinkle with coconut.  Allow bars to set in the fridge for at least 1 hour before slicing into 9 bars.

P.S. If you have a coconut hater in your life (like I do), you can just leave the coconut flakes off.

Guest Post Carrot Cake Bars 3 of 6 No Bake Carrot Cake Cream Cheese Bars

 

Are you drooling yet? Huge thanks to Kylie for sharing this deliciousness with us today!

Let’s Chat:
Coconut- Yay or nay?

Enjoy!
–Lindsay–

Fermented Foods: Back in Vogue?

Hi Friends!

Today I have a fun guest post lined up for you guys. My friend and fellow RD Helen from Food & Nonsense is here to talk to you about fermented foods. If you haven’t checked out Helen’s blog…definitely do so. She’s from the UK but is currently living in Bali, Indonesia with her hubby. I’ve actually been to Bali and it is so beautiful! I’m so jealous of her time there. She’s also a wealth of nutrition info and an all-around wonderful lady!

Hopefully you’ll learn something from her today!

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Hey there Lean Green Bean readers!

My name is Helen and I’m a UK Registered Dietitian currently living in Bali. I blog over at Food & Nonsense where I share thoughts on nutrition related topics, my travels and the ongoing mission to keep my life healthy! I’m really excited that Lindsay has invited me here today – thank you so much for having me.

As a dietitian, I love to explore how current science fits with what’s ‘in Vogue’. Today I wanted to talk to you about some, not-so-new kids on the block that are making a comeback – fermented foods, and their probiotic powers.

FERMENTED Fermented Foods: Back in Vogue?

Why take probiotics?

I think pretty much everybody has heard people banging on about the fabulous properties of probiotics (ahem). If you haven’t, a probiotic is the name given to anything we consume which contains “good” bacteria, i.e. the ones which are thought to provide us with some sort of health benefit.

There are around 100 TRILLION bacteria living in our bodies (what might they be planning?!).  For the fact lovers out there, thats about ten times the number of our own human cells, or A LOT.  Having a ‘healthy gut’ or one which contains the right balance of ‘good’ bacteria in our bowels is thought to be important for overall health, it’s a mutually beneficial relationship where the bacteria community:

  • provides us with some essential nutrients
  • supports our immune system
  • prevents ‘bad bacteria’ (or ones which may cause us harm) from making us their home

If you’re anything like me, the marketing people can consider you a success, as when you think about probiotics, you automatically think of single serve yoghurt drinks. But there are other, more natural ways to include probiotics in your diet (who knew?!)…

Enter fermented foods.

The process of fermentation (using bacteria or yeast to process the sugars in food to form organic acids, carbon dioxide and/or alcohol) is not a new one. For years, humans have used the power of fermentation to make things like beer, bread, yoghurt and wine (mmmm wine).  As well as these well known foods, people have also been fermenting foods which naturally contain ‘good bacteria’ and these have been making a comeback as ‘natural’ probiotics. Here’s a bit about about the health benefits of 3 of the most popular fermented foods doing the rounds at the moment and tips on how you can include them as part of a healthy balanced diet.

Kefir 2 Fermented Foods: Back in Vogue?

Kefir

The traditional version of this probiotic drink is made by adding Kefir grains to the milk of cows, goats or sheep.  However, if you’re not keen on milk, it’s possible to make a dairy free version using ‘Water Kefir Grains’.  The grains contain a complementary mix of lactic acid bacteria, yeasts, fats, proteins and sugars known as a SCOBY (symbiotic colony of bacteria and yeasts).  One of the more impressive ‘natural’ probiotics, recent research has suggested Kefir and it’s components may help to support the immune system, improve gut health and aid in blood sugar control and reducing cholesterol.  Interesting!  Preliminary human trials have seen some positive results, but larger, longer trials are needed before we know exactly how (and if) this translates to our health.

Want to try Kefir?

It is possible to buy pre-made kefir, however, it’s super easy (and a bit cheaper) to make your own!  SCOBY starter packs can be found in health food stores or online and it’s worth experimenting with different recipes (like this or this) to find your favourite flavour.

Kefir 4 Fermented Foods: Back in Vogue?

Kimchi & Sauerkraut

These fermented cabbage dishes have an ancient heritage. Korean Kimchi and German Sauerkraut are both based on the same principle of fermentation but are slightly different due to the way they are flavoured and served.  Both involve leaving cabbage mixed with vegetables, spices, salt, sugar, water and brine to ferment in air tight containers over 3-6 days (depending on your taste).  They have been said to support gut function and lower risk factors for heart disease and diabetes such as cholesterol and fasting blood glucose. Preliminary human trials have shown some mixed but interesting results.  A recent study showed a ‘high’ Kimchi diet to be more effective than a ‘low’ Kimchi diet for reducing fasting blood glucose and for improving cholesterol profiles in 100 healthy volunteers.  However, this was a small study, of very short duration and there are still very few human studies out there. Larger, well designed human studies are needed before firm conclusions about the benefits of their use can be made.

Want to try Kimchi or Sauerkraut?

Both can be easily incorporated into your diet by using them as a condiment or adding them to omelettes, soups, stews or rice.  You can usually find pre-made versions in supermarkets or health food stores, or, if you’re feeling adventurous, you could try one of the great recipes available on the internet (like this or this).  Experiment to find the flavours you like. 

Kombucha Fermented Foods: Back in Vogue?

Kombucha

Kombucha or ‘mushroom tea’ is a fermented probiotic drink which is made by fermenting a SCOBY in sweetened tea.  It has a sweet & sour taste and unless it’s made properly, it can smell a little bit like the socks you left at the bottom of your gym bag!  The ‘hippest’ fermented food around, the list of benefits and health claims associated with Kombucha is long.  It includes the usual, improved gut health and immune system support, right through to more ambitious claims about cancer fighting properties and curing arthritis. However, there are no human studies on the health benefits of consuming Kombucha.  That doesn’t mean there aren’t any, but unfortunately, none can be confirmed.

Want to try Kombucha?

Kombucha is now widely available in health food shops and supermarkets.  It is possible to brew your own, but if you choose to do so, it’s wise to seek help and be careful (see below)!

A word of warning….

There is a possibility that Kombucha is not safe to drink for all people. There have been some reported cases of toxicity and metabolic acidosis (where there is too much acid in the body) which can be directly linked to consumption of the tea.  These cases have been linked to ‘home brewed’ Kombucha and have occurred in people with pre-existing health conditions or after excessive consumption of the beverage.  It is therefore advisable that you only drink Kombucha in moderation.  If you have any pre-existing health conditions, it would probably be wise to get your probiotic hit elsewhere.

Bottom Line

Probiotics aren’t a ‘magic bullet’ when it comes to health and we still don’t fully understand how they impact on health and disease.  However, including some probiotic rich fermented foods in your diet has the potential to add a healthy component!*

*Probiotics are generally considered safe for the general population, however people with a suppressed or poor functioning immune system should speak with their doctor or dietitian before including them in their diet.

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Let’s chat:
Are you a fan of fermented foods?

Enjoy!
–Lindsay–

Birthdays and Babies

Hi Friends!

Today is my 29th birthday! If you need me, i’ll be busy pretending that this past weekend’s weather (70 and sunny) was meant for my bday…since Mother Nature has decided it should only be 38 degrees today. WHAT?!

I’ll also be eating my last little birthday ice cream cupcake and treating myself to a nap!

IMG 4316 Birthdays and Babies

When I was younger, the only “birthday cake” I ever requested was actually more like an ice cream pie. It was an oreo crust filled with strawberry ice cream and topped with m&ms. I found this pic from one of my earlier bdays to show you one my mom made:

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It’s been forever since I had my favorite cake….so this year I decided to treat myself. I made little individual ice cream cupcakes because they’re easier to deal with…the big pie can be hard to cut and this way they’re already pre-portioned. All you have to do is mix together some crushed oreos and a little melted butter and press into the bottoms of the muffin tins, top with strawberry ice cream and then add a few m&ms and store in the freezer. I think I made 8 of them so I’ve been enjoying them for dessert for the past week and a half! Delish.

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In unrelated news, it’s time to ask for some advice from you guys. Now that you know baby bean is on the way….we need all the help we can get and we’d love your opinions. Here are some questions to get you started:

  • What are the baby must-haves, products, etc? (For baby AND for parents!)
  • What are some things you thought you’d need but ended up not being that important?
  • Have you written a post or read a good article on baby must-haves? Leave me a link!
  • Tips for getting pets ready for babies?
  • Any great websites to score deals on baby stuff?

Let’s hear it!

Enjoy!
–Lindsay–

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Hi Friends!

Time for another round of Bean Bytes!

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Monday

Amen!
Stressing Over Stress Makes Stress Stressful via Cotter Crunch
10 Things I’ve Learned From My First “Grown-Up” Job via Freeing Imperfections

What do you practice?
Practicing Graciousness via House of Earnest

For the planners:
Daily Command Center Printables via Back To Her Roots

On the fitness side of things:
How To Speed Up Recovery via Eat Spin Run Repeat
The 3 Cardinal Sins of Fitness via Side of Sneakers
8 Benefits of Yoga Inversions via Love Life Surf
Challenge Yourself At The Gym via Slim Sanity
Cross Training Benefits + Workouts via Nutritious Eats

Good question:
When Does A Weakness Become A Strength via Olive to Run

Good to know:
What To Do When Your Twitter Account Gets Hacked via Hubspot
7 Things To Remove From  Your Resume ASAP via The Daily Muse
The Social Media Frequency Guide via Buffer
How To Optimize Your Emails For Gmail’s New Image Heavy Inbox via Hubspot

Do you agree?
Don’t Compare You…To You via Carla Birnberg

Tuesday

Did Self magazine go too far in firing their editor?
When An Apology Is Not Enough via The Great Fitness Experiment

For the parents:
Our Experience Potty Training A Two Year Old via A Healthy Slice of Life

On willpower:
Little Known Ways To Have Superhuman Willpower via Feminine Muscle

On hashtags:
A Scientific Guide To Hashtags via Buffer

Do it:
Why You Should Eat A Serving of Beans/Chickpeas/Lentils A Day

Wednesday

Interesting:
7 Reasons I’m Closing Comments On My Blog via Katy Widrick

Relax:
Meditation 101 via Wildly Fit
5 Ways To Create Office Zen via Energy We Bring

A good approach:
Why I Cancelled Monday via A Gutsy Girl

Yes yes yes:
Why 1200 Is Oh So Wrong via The Real Life RD

Fun idea!
Summer Book Swap via Girl Gone Veggie

Loved these:
This Model Is A New Body Image Hero via The Sweet Life
To The Momma In The Dressing Room A Few Doors Down via Scissortail Silk
Why I Am A Wedding Photographer via Caroline Winn Photography

Good ideas:
40+ Real Ways To Make Money At Home via Our Freaking Budget
How To Get More Blog Traffic & Keep Readers Engaged via Fannetastic Food

In the news:
Is Organic Better For Your Health?
Carbs, Not Just Fat, May Influence Blood Lipid Levels

Fight stress with fitness & nutrition:
Finding A Stress Busting Combination via Jill Conyers

A must read:
What I Want For Olivia’s Relationship With Food via Making Good Choices

Thursday

Fun DIY Project:
Personalized Mugs via Fitting It All In

Awesome:
Photography Tutorial via Fit Food Finds

Do You Agree?
Are We Making Healthy Too Hard? via Run to the Finish

Get strong!
Get Stronger with the 54321 Method via Nia Shanks

Read and learn:
7 Awkward But Common Grammar Mistakes via Hubspot

THIS:
No, You Can’t Pick My Brain, It Costs Too Much via Forbes

Friday

So helpful:
Progressing Your At-Home Beginner Strength Workout via FitKnitChick
6 Tips For Running When You Travel via Better With Veggies

Interesting:
Being An Elite Athlete Isn’t All Glamour via Jill Conyers & Tina Muir

 

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Sweet & Spicy Mango Shrimp
Greek Spiced Turkey Sliders
Sweet Potato, Kale & Sausage Bake
Spinach Goat Cheese Swirl Rolls
No-Bake Banana Nut Protein Bars
Healthy Crockpot Chicken Tikka Masala
Kicked Up Oven Baked Steak Fries
18 Dairy Free Sources of Calcium
Peanut Butter Raisin Muffins
Roasted Veggie Grilled Cheese
Thai Curry Sweet Potato Noodles
Chipotle Avocado Spread
Homemade Chocolate Peanut Butter Eggs
Lemon Shortbread with Salted Caramel Drizzle
Black Bean Tostata With Creamy Cilantro Sauce
Crispy Herb & Hemp Crusted Tilapia
Cookies & Cream Recovery Smoothie
Sweet Corn & Bacon Ice Cream
Carrot Cake Quinoa
Easy Chicken Meatballs
Artichoke Enchiladas
Nut Butter Breakfast Cookie Dough
Chocolate Peanut Butter Hemp Protein Bars 
Apple Pie Pizza
Avocado Cilantro Lime Sauce

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The many spots Tucky sits throughout the day.
Love this quote.

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Baby bean is already collecting toys thanks to my mom & aunts.
Got my most recent order from Swanson’s Health Products.
Some old favs and some new stuff to try.
My parents & sister got me a Kindle for my birthday.
I love it.
Have already read 2 books since Friday.

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30 Day Spring Cleaning Challenge
Top 10 Tips For New Bloggers
3 Poses For Neck & Shoulder Pain
Raise Your Daughters To Be Leaders
All The Things I Wish I’d Said About Water Safety
5 Tips For Google Adsense Newbies
Why Paying Attention To Your Body Is The Best Diet of All
Banana Hair Conditioner
Does Social Media Help Or Hurt The Fitness Industry?
Just Because It’s Sweet & Sticky Doesn’t Mean It’s Honey
Tips For Finding Time To Workout With Kids
The Hard Stuff Often Matters Most
Body Fat Isn’t Preventing You From Looking Cut
Turn Ice Cream Into Muffins With Just One Ingredient
25 Real Food Easter Basket Ideas
Thoughts On American Blogger
5 Myths of Pregnancy & Strength Training
Stress Related Eating Among Kids- How Parents Can Help
27 Things You Probably Didn’t Know About Unsolved Mysteries

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My friends over at Cook Smarts are having a pretty cool Instagram contest! If you haven’t checked them out yet, be sure to read my review from a couple months ago…and then click here to sign up to give them a try (referral link).

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That’s all for today, friends. Hubby & I worked hard this weekend. Saturday we spent all day cleaning the house and gathering up stuff for our garage sale next weekend. Sunday we gave Abner a buzz cut and then cleaned out the garage! We’re exhausted…just in time for Monday!

Enjoy!
–Lindsay–

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