Tag: balance

Mini Blueberry Cashew Cheesecakes

Mini Blueberry Cashew Cheesecakes

After reading the title, I know that some of you are probably thinking, “Uhhh. I don’t know about these. I don’t know how much cashews can really taste like cheesecake…” You’d be surprised. I’ve made these bad boys for about a dozen people now, asking […]

Date Sweetened Ketchup

Date Sweetened Ketchup

I’m Canadian, so it’s pretty much a given in that I LOVE ketchup. When I moved down to Oregon from Saskatchewan, I had so many people say to me, “Wow! You put ketchup on everything!” While that’s a slight exaggeration, it is by far my […]

Avocado Potato Salad

Avocado Potato Salad

“Mayo-less” potato salad. I did this for a few reasons:

  1. Ashton HATES mayonnaise. He’ll eat the hard stems of broccoli, dry salad without dressing, even the cakes I’m recipe-testing, which come out of the oven dense and unrisen. But he won’t eat mayo.
  2. To add a dose of healthy monounsaturated fat to our diets.
  3. To create a dish with 100% natural ingredients.

Monounsaturated fats are known to reduce cholesterol levels, lower risk of heart disease, and aid in weight loss when it’s used as a replacement for trans and polyunsaturated fat.

For those benefits alone, who wouldn’t want to give this potato salad some love? It’s better than the real thing, plus you’ll feel better about eating it.

So the next time you’re invited to a potluck, give this a try. I guarantee those mayo-hating people will thank you.

Let me know what you think of this recipe by rating it and leaving me a comment below!

Avocado Potato Salad

: 4
: 10 min
: 30 min
: 40 min
: easy

NUTRITION FACTS: (per serving) Calories: 215 Total Fat: 7g Saturated Fat: 0.9g Polyunsaturated Fat: 0.8g Monounsaturated Fat: 4.2g Cholesterol: 0mg Sodium: 382mg Potassium: 1,043mg Total Carbohydrates: 33g Dietary Fiber: 6.2g Sugars: 2.2g Protein: 4.6g

Ingredients
  • 1.5 lbs small red or gold potatoes, cubed (1-inch pieces)
  • 1 ripe avocado
  • 2 tbsp Dijon mustard
  • 2 tbsp diced red onion
  • 2 tbsp fresh dill, chopped
  • ½ cup pickles, diced (optional)
  • 1 tsp fresh lemon juice
  • 1/4 tsp salt, or to taste
  • black pepper, to taste
Directions
  • Step 1 Cook the potatoes: Add 2 inches of water to the bottom of a microwave safe dish. Arrange the chopped potatoes in the dish and cover with a lid with a slight crack so the steam can escape. Cook for about 10 minutes (depending how big your pieces are), or until the potato chunks are just fork-tender. Do not overcook! You do not want them to mash.
  • Step 2 While the potatoes are cooking, combine the avocado, Dijon mustard, red onion, pickles, dill, lemon juice, and salt in a medium bowl, and mash well with a fork. This mixture will be on the acidic-tasting side, until you mix it with the potatoes, but feel free to adjust any flavors to your taste.
  • Step 3 Once the potatoes are fork tender, drain the water and run cold water over them to slow the cooking process and allow them to cool completely.
  • Step 4 Add the cooled potatoes to the creamy avocado sauce, mixing gently to coat well. Depending on your potato salad preference, you may or may not want to use all of the potatoes —> it just depends on the ratio of sauce-to-potatoes that you like.
  • Step 5 Serve chilled, and store the leftovers in the fridge for up to 3 days.

Average Rating:
Why You Should Eat a Donut Today & Not Feel Guilty About It

Why You Should Eat a Donut Today & Not Feel Guilty About It

National Donut Day is an actual celebrated holiday for a reason…because donuts are so freakin’ delicious. Five years ago, I would have tried to resist the holiday because it wouldn’t have fit into “my diet.” Trolling my Insta feed, I would eventually come across the […]

Blueberry Chia Smoothie

Blueberry Chia Smoothie

When I was a professional athlete, smoothies were a lifesaver! Since I was in an event that required mostly speed and power, I was constantly working and tearing up my muscles. Therefore, I required a lot of protein to help repair and build them back […]

Fueling For Your Metabolism

Fueling For Your Metabolism

Your metabolism is super freakin’ awesome, it provides you with the energy you need to function. You wouldn’t be able to get out of bed in the morning, go for your afternoon run, or sit and watch TV without it. Basically, when you eat food, your body converts the calories in that food into energy.

But sometimes, it might seem like your metabolism isn’t working in your favor. Whether you’re gaining weight, losing weight, or have a lack of energy while working out, you may not be fueling your body correctly. This could mean you’re eating too much, too little, or not the right kinds of foods.

As a professional athlete, understanding the root of problems was always the priority for me so that I could treat the cause, not the symptom. Understanding how your metabolism works may help you better understand if you can improve your eating habits.

Your Metabolism is a Balancing Act

As you can see from the infographic above, your metabolism is constantly doing a balancing act between:

  1. Breaking compounds down – to supply energy so you can breathe, your heart can beat, you can walk and run, and so your body can build compounds back up
  2. Building compounds back up – this means building and repairing cells, building up and storing energy in tissues: muscle, fat, etc. so that you would have energy to use for vital functionality if you were ever unable to eat

The Two Parts of Metabolism

  1. Basal Metabolic Rate (BMR) – aka: the energy for the vital life functions. It’s the number of calories you’d burn if you just sat on your ass all day long (from things like breathing, circulating blood, adjusting hormone levels, etc.)
  2. Active Metabolic Rate (AMR) – aka: the daily energy output. It’s the number of calories you burn from things like walking, running, standing, cooking dinner, etc.

So basically:

BMR + AMR = Calories Required to Replenish Your Energy Output

So How Much Food Should I Eat?

Let’s take me for example. If my goal was to stay at the same weight I’m at now, but make sure I’m fueling myself correctly (meaning not over eating, but not under eating either), this is how much food I’d have to eat in a day based on my age (28), height (5’9”), weight (139lbs) and gender.

  • My BMR = 1,445 calories/day
  • My AMR = 639 calories/day (based on medium activity level)
  • BMR + AMR = 2,084 calories/day*

*I did a rough estimate of BMR & AMR so it’s not 100% accurate. But for the sake of the example, just humor me.

So basically, if I ate more than this I would have “excess energy” that my body would then use to repair my cells, build up muscle and other tissue, or store for later use. If I ate less than this, it would start burning stored energy (fat, muscle tissue) so that I could function.

If my goal is to sustain myself to be able to get through my daily workouts and life without the mid-afternoon crash, I would probably want to look at getting in an extra snack.

4 Things that Affect your Metabolism

These are some things that can contribute to a faster metabolism and may therefore factor into lifestyle decisions:

  1. Muscle Mass – Muscle tissue breaks down old protein and constructs new protein in your muscles. This takes energy to do, therefore it increases your metabolism. Typically the leaner you are, the faster your metabolism.
  2. Protein Intake – it takes more energy to digest than carbohydrates or fats and therefore, can increase your metabolism. Plus, it helps build muscle!
  3. Fiber Intake – like protein, fibrous foods take longer to break down and therefore, cause your body to work harder. Things like whole grain oats, bran cereals, beans, fruits and vegetables are all great sources of fiber.
  4. Exercise – obviously the more you move, the more calories you’re going to burn.

Your Current Lifestyle

So if you’re unhappy with your current weight, don’t have enough energy to get through your workouts, or always get an afternoon crash, take a look at your current diet and daily lifestyle. Are you eating too little or too much food? What is your activity level? Are you providing yourself with the right kind of fuel?

And if this is all just way over your head and you need something simple, I typically follow this rule: Eat when you’re really, truly hungry, and stop when you’re full.

 

Sources

  • http://kidshealth.org/en/parents/metabolism.html
  • https://www.khanacademy.org/test-prep/mcat/biomolecules/hormonal-regulation/v/overview-of-metabolism-anabolism-and-catabolism
  • http://kidshealth.org/en/teens/metabolism.html
  • http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
  • http://www.news-medical.net/life-sciences/What-is-Metabolism.aspx
  • http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/
“What’s Next?”

“What’s Next?”

The number one question I got asked when I announced my retirement from track and field: “What’s next?” I couldn’t answer it because I didn’t know. But three things I did know for certain: I could never do something I didn’t love. I want the […]