So, I’m heading into week three of training for our 5K in March and I’m feeling great! Here’s a quick look at the schedule for this week, starting on Monday.
Schedule for Week 3
Workout 1: Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Workout 2: Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
Workout 3: Brisk five-minute warmup walk, then do two repetitions of the following:
- Jog 200 yards (or 90 seconds)
- Walk 200 yards (or 90 seconds)
- Jog 400 yards (or 3 minutes)
- Walk 400 yards (or three minutes)
One thing I’ve been striving hard to keep in check is getting enough protein in my diet as I train. The two challenges I face are being gluten-free and vegetarian. One thing I’ve discovered is that “whole foods”, including grains, seeds, and nuts contain more protein than you think! Here are some of the things I’ve been adding to keep my body going and my energy up to speed!
“Protein 101”
According to About.com, these are the top 10 gluten-free grains ranked highest to lowest for protein content in one scoop of the uncooked grain.
- aramanth – 28.1 grams
- oats – 26.3 grams
- teff – 25.7 grams
- quinoa – 24 grams
- wild rice – 23.6 grams
- buckwheat – 22.5 grams
- millet – 22 grams
- sorghum – 21.7 grams
- brown rice – 14.7 grams
- white rice – 13.1 grams
Other gluten-free protein sources include:
- cottage cheese
- milk or nut milks
- nuts and seeds
- nut butters
- hemp seeds
- protein powders
- super greens (spirulina)
- eggs
- yogurt
- tofu
I’ve also been using millet, oats, and almond meal in my baking this week!
Pumpkin Muffins with Millet and Chocolate Chips
(inspired by Girlichef)
Yields 12 muffins
Ingredients:
4oz. Earth Balance, melted
3/4 cup organic brown sugar
2 flax eggs (2 Tbsp flax meal + 6 Tbsp water, let sit for about 5 mintues)
1 cup organic pumpkin puree
2 tsp pure vanilla extract
1 cup all-purpose gluten-free flour
3/4 cup almond meal flour
1/2 tsp sea salt
1/2 tsp xanthum gum
1 tsp baking soda
1/2 tsp cinnamon
1/2 tsp ground ginger
1/8 tsp cardamom
1/8 tsp ground mace
1/4 tsp ground nutmeg
1/2 cup dry millet (I ran the millet for a couple of spins through my food processor)
1/4 cup almond milk
1/2 cup dark chocolate chips
Directions:
Preheat oven to 325 degrees. Line a muffin pan with paper liners or spray generously with cooking spray.
In a large bowl, whisk together melted butter, brown sugar, flax eggs, pumpkin, and vanilla extract.
In a medium bowl, stir together the flours, salt, baking soda, xanthum gum, spices, and millet.
Add the dry ingredients to the wet ingredients. Add the almond milk and stir everything together until combined. Fold in the chocolate chips. Be careful not to over-mix!
Divide batter evenly into prepared muffin pan. Bake for 25-30 minutes, or until a toothpick inserted in the center comes out clean. Left rest for about 15 minutes before serving. Muffins will last, well wrapped, for up to three days.
Okay, so I’m still working on my “Cheez-it” creations! The first batch turned pretty good as far as taste goes, but I like my crackers “crispy” and these tasted a bit too soft too me. I didn’t figure they would “rise” as much as they did, so next time I’ll roll the dough out thinner. In other words, I’m still tweaking this recipe and will hopefully bring you the recipe this coming week!!
Stocked up on groceries today, so I’m off to chop fruit and veggies for this upcoming week! Praying that your week is full of “healthified” and “clean” food choices!!
Blessings,
J’lene
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