Category Archives: Protein

What’s healthy and tastes good?

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quesadilla with spinach and avocado
My plant-based quesadilla with spinach and avocado.

My husband absolutely loves this quesadilla I came up with during our quest for a plant-based diet. I have given up going full on plant based because it’s does not agree with me. I get really shaky with low blood sugar. I’m sick of lentils and tofu. So I bake chicken, grill sea bass and the like to add to my daily veggies.

This quesadilla is absolutely delicious though. Here’s what goes in it:

First I saute´ spinach in avocado oil and put the spinach on a plate. Then I use the pan to heat a tortilla on both sides. I found the most amazing tortillas at the farmer’s market. (The one in these photos is store bought and not nearly as good, because we ran out of the farmer’s market ones quickly.)

Next I sprinkle a quarter cup blend of finely shredded Mexican cheese on the tortilla and one slice of havarti. I top that with spinach and a quarter of an avocado in chunks.

Top it with pico de gallo or salsa and drizzle sour cream.

I let it cook until the cheese is melted and the tortilla crisps to a golden brown. Then I fold it in half.

spinach and avocado quesadilla
I kept this one in the pan a little longer to brown a bit more.

What are your favorite healthy snacks? Do you have any simple recipes to share that I can add to my plant-based repertoire? Do you create your own recipes or use already written ones?

Food for Thought, Fuel and Recovery

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Nutella stuffed 1/2 cronuts. Food for thought?

 

I called one of my mentor swim moms, who has advised me all along the way from my son’s first swim meet in 2001 to navigating college recruiting years later. She worked as a dietitian years ago, and I wanted her input for a SwimSwam article about what kids should eat at meets. I asked a half dozen more moms what their kids ate at meets because we happened to be at UCLA and USC swim meets watching our Utah kids compete.

After I wrote that story, that you can read here, I thought, “Yikes! I do not practice what I preach!” I’m finding it harder to recover after a workout and perhaps if I looked at my own diet, I would feel stronger.

I’m swimming consistently three days a week, and after I swim I get so hungry. I have a tendency to believe that because I made it through a tiring swim practice, that I can eat whatever I want. Most often, I make terrible choices including a #1 meal at Taco Bell (taco and burrito supreme) or fried chicken! Seriously, what am I doing to myself?

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At USC for a swim meet.

 

Don’t get me wrong, I think it’s okay to eat unhealthy now and then. But this has turned into a habit to reward myself after a healthy workout with fattening food that lacks much in nutritional value! It’s totally unproductive.

I discussed this with another mom via text. This mom is crazily fit and works out for hours every day. She had some great tips that I’m incorporating into my daily life that she promised would improve my muscle recovery.

AVOID SUGAR AND CARB LOADING

“I’ve actually been learning to fuel my body with fat. However, I’m not a swimmer so I would not begin to offer advice. But, after doing research I started limiting my carbs to less than 50g/day and saving them until dinner. During the day, I fuel my body with healthy fats. I’ve noticed a huge difference! Swimmers need a lot of energy but they won’t get any energy from sugar.”

PLAN AHEAD

“Have a plan. Know what you’re going to snack on after practice. Prepare eggs and a meat before you leave for practice so that it’s ready when you get home and you won’t eat the ‘worst stuff.’ Plus, the protein in the eggs will assist in muscle recovery. Or have peanut butter on a rice cake. But the important thing is to have it prepared so you can grab it right away.”

HOW ARE YOU FUELING YOUR BODY?

“Also, when eating your snacks, look at it and determine how you are fueling your body for recovery and the next day’s workout. That’s what keeps me honest with myself.”

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At my first meet a year ago with my good friend and fellow swim mom, Linda.

Yesterday, after practice I had a half banana and a hard boiled egg when I walked through the kitchen door. I was able to make it through until dinner without fast or fried food and I feel less sluggish and tired today. I’m curious to see how this plan works for me and if I’ll feel stronger after a few days. After all, I have my own swim meet coming up this month!  I’ll let you know how it goes.

What do you eat after working out?

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At UCLA last Friday.

 

To Diet or Not to Diet — That is the Question

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When I was in college, my best friend and I went on crazy eating binges and diets. We actually put soy sauce on iceberg lettuce and called it a meal. We made shakes with nothing but ice, lettuce and sweet-n-low. Then we’d end the night eating a bag of Toll House semi-sweet chocolate morsels and undo our day of starvation.

imgres-1All that craziness never resulted in losing weight. It wasn’t until I got hit by truck — as a pedestrian crossing a street — that I had common sense knocked into my head.

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The week in the hospital made me realize how lucky I was to be alive. I was so thrilled when I could stand up and take a few steps with a walker — and go to the bathroom. That was so much more important to me than the goal of being five pounds lighter. Strangely, after I healed and returned to normal mobility — about six months later — I never had to diet again. I just ate what I wanted and liked. It was mostly seafood. I would choose a second helping of Dungeness crab or Ahi Sashimi over a piece of cake.

imgresBut, then something changed. Welcome to getting older. Weight has crept up on me the last couple years. I exercise every single day, yet ten to 15 pounds seemed to attach itself to my middle. (I guess that’s why they call it “Middle-Aged?”)

images-4I asked some friends that are also middle-aged — who look terrific — what their secret was. They told me about a high protein, low carb diet. I decided to try it, since my kids are off to college and I no longer have to feed two always hungry swimmers.

Five days later, I’m four pounds smaller. But, I am seriously craving a big bowl of spaghetti with meat sauce. And potato salad. 

Check back with me to see if I continue to diet — or not to diet.

Do you have any secrets to staying fit after 50?

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