Wednesday, May 11, 2016

Blog Birthday

Hello, everyone!

This blog turned 3 years old on April 30! I don't know what gift you give to a blog...so happy birthday, little blog! Here's to a million more years!

It's honeysuckle season. That means mosquito bites and dirty fingernails. Who knew that pinching off honeysuckle could stain fingernails brown?!

This might look like a nice bowl of fragrant honeysuckle blossoms, but it ends up being a never-ending bowl of work.

Market is open again so come out and support your local farmers!

Wednesday, April 20, 2016

Post Workout Protein Snacks

Spring is here and the Pumpkin Rose Farm crew is once again transitioning from indoor farmers to outdoor farmers, which means the farmer's market will be open again soon!


Although planting season just began, there is no one set season for working out. Every month of the year falls during "workout season." Personally, I have a hard time working out when I'm cold (which has been almost all of the time), but if I can get myself through the first few minutes, then I warm up and am just fine. I guess that's why they call it a warm up!


Something that has been on my mind a lot lately is post-workout nutrition. Proper nutrition is a very important thing to me and it should not be thrown by the wayside after working out. So, what should we be eating after physical activity?


There is no "one size fits all" approach (with anything, really).

Training hard requires eating right for recovery. If you are a serious athlete, you probably already know what to eat.


If you're one of the rest of the workouters, you may not need to eat after a workout. The necessity of eating after exercise depends on the intensity and frequency of the activity.
Less often or less intense =  eating after not necessary


However, after activity, some of us turn into voracious creatures who are only concerned with EATING ALL THE THINGS. I once polished off a Quarter Pounder meal after a swim lesson and I was only 9 or 10 years old.
If you do need to eat after working out, my advice is to wait a little while. Stress turns off the digestion process and physical activity is a form of stress, so you'll want to give your body some time to realize that it can start digesting food again.


Protein after exercise is a good idea because protein is made of amino acids amino acids will aid in muscle repair. You can find the 9 "essential amino acids"--i.e., amino acids that our bodies don't produce--in complete proteins, which are mostly proteins from animal sources. Plant proteins are mostly considered to be incomplete proteins, which proteins require pairing with complementary proteins so that all essential amino acids are present.


Carbohydrates are also a good thing to add to any post-workout snack or meal. Carbs cab replenish muscular glycogen stores that might have gotten used up during exercise. Not all exercise taps into glycogen stores--you're more likely to see glycogen depletion with high intensity interval training (HIIT) or endurance activities, or even some serious farm work. Been there, done that. 
If you have used up glycogen, a good carb choice would be a starchy fruit/vegetable (sweet potato, white potato, plantain) or possibly oatmeal.

Sometimes, it isn't possible to eat a snack made up of meat and vegetables. That's when we look to more convenient options, like protein shakes, protein bars, etc.





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Nuts.com has some great pages about healthy snacks and high protein snacks. They have great info and some delicious-looking recipes, in addition to being a source from which to buy nuts and similar items. Check it out!


Happy snacking! Do you have any post-workout snack tips or recipes? I'd love to hear them!

Friday, February 19, 2016

2016 Whole30 Week Four and Review







Day Twenty-Two-
Breakfast- Ham egg cups
Lunch- Vegetable beef soup

Dinner- Meatballs, fries



Day Twenty-Three-
Breakfast- Breakfast casserole
Lunch- Leftover chicken meatball kale soup

Dinner- Pork over sweet potato with homemade BBQ sauce, smash potatoes, homemade coleslaw with an Asian twist



Day Twenty-Four-
Breakfast- Casserole
Lunch- Taco salad with avocado lime dressing

Dinner- Dinner was skipped because we were out taking care of farmer's market business, but we each had a Larabar later on

2016 Whole30 Week Three







Day Fifteen-
Breakfast- Fried eggs, Aidell's sausage, "fried potatoes"
Lunch- Egg salad, cucumber, avocado oil chips, banana

Dinner- Hamburger, sweet and white potato fries, avocado
Snacks- Apple with almond butter


Day Sixteen-
Breakfast- Egg cups
Lunch- Potato soup (a healthified version of a family recipe), salad with grilled chicken

Dinner- Chocolate chili over sweet potato
Snacks- Apple with almond butter

2016 Whole30 Week Two







Day Eight-
Breakfast- Sweet potato hash, fried eggs, sausage
Lunch- Ham on lettuce, hardboiled egg, pickle, apple, coconut oil chips

Dinner- Spaghetti sauce over spaghetti squash, salad, fried plantain
Drinks- Sparkling water


Day Nine-
Breakfast- Scrambled eggs with hash, monkey fruit salad
Lunch- Leftover lettuce wraps with avocado and olives

Snack- Smoothie with frozen strawberries, frozen banana, kale, spinach, coconut milk, almond butter, ice, water
Dinner- Spaghetti sauce over sweet potato, steamed broccoli, sauteed onion and zucchini
Drinks- Sparkling water

2016 Whole30 Week One





Day One-
Breakfast- Scrambled eggs with sausage

Lunch- Chicken broccoli casserole, monkey salad with cinnamon, olives


Dinner- Grilled pork chops, roasted brussel sprouts, carrots, and sweet potatoes

Snacks- Clementine

Drinks- hot water with lemon upon waking (me)




Day Two-
Breakfast- scrambled eggs with olives (me), scrambled eggs with ham, peppers, olives, avocado (mom)



Lunch- Chicken salad with homemade mayo, fresh dill and thyme, salt, pepper, garlic and onion powder, apple, pecan, olives, on a bed of lettuce with avocado, sliced Seckel pear


Dinner- Chocolate chili over sweet potato

Snacks- Banana, clementine, pear, sunflower seeds

Drinks- Iced Citrus Tazo tea

Friday, January 22, 2016

Let It Snow Ice Cream

During the night, several inches of snow fell on us. I think the only thing that would be better than the sky dropping down snow is if it would snow ice cream. Since it doesn't, I'm content to just make snow ice cream.

Arkansas snow




 Normally, I would rush out to grab a large bowlful of snow and drench it in milk, vanilla, and sugar and then  proceed to devour the entire bowl.

 Last year I tried making snow ice cream with honey and that did not work. Not even a little bit. This year, I should have just gone the Laura-Ingalls route and tried the maple syrup snow treat, since it would be technically more Whole30-friendly than what I'm about to confess that I did.


Snow waiting to be sculpted..into ice cream


I made snow ice cream with sugar. *embarrassed face*
 Before you pooh-pooh me for disrupting the Whole30 for the sake of that dread abomination, sugar, let me tell you what else I put in the ice cream.

Snow with vanilla and sugar

I tried my hand at what a lot of people already do on a regular basis, but is something I don't do often: experimenting in the kitchen! And it was fun! The Queen Mother suggested that I try a dairy milk alternative, so I did. Two, in fact.

Into the first bowl went full fat coconut milk. Into the second bowl went cashew milk. By the way, I'm kind of liking cashew milk and might try making my own soon.



Left: Coconut milk ice cream
Right: Cashew milk ice cream

Cashew milk ice cream with added cocoa

They were both good, but I preferred the mildly-coconut-flavored coconut milk ice cream since it tasted more like the original snow ice cream. The cashew milk gave the ice cream a stronger flavor so I added cocoa powder and looked that a bit better.


So... Even though I'm almost done with the program, I still deviated from it...and I'm not sorry that I did. I chose to consume sugar rather than send out stress hormones from not being able to enjoy this snow day. I think that sometimes we can make things too complicated and we end up in a worse state of things.

But I'll get off my soapbox and on my sled.
Stay warm!
Soon I'll have more Whole30 posts up, so come back!