I was in the mood to go to spinning this morning and I’m so glad I did because my favorite instructor was teaching! She’s very hard-core athletic and doesn’t cut the class any slack. Her favorite phrase is “Add the resistance, pedal faster, go for 10 more seconds….. because you can!” I find this so motivating, and she’s totally right. If we’re able, we should challenge ourselves in all areas of life – because we can.
So I challenge you all to make great choices today because your health (for the most part) is in your ability to make good decisions.
Before I left, I had an oat scone-cookie. They’re a little too chewy (in the cakey way) for my texture liking but the flavor is great. I bet a little real butter would have crisped ’em right up 😉
For breakfast I made Kath Classic – banana, flax, vanilla, milk/water plus walnuts, brown sugar and almond butter!
We got Costco whole walnuts and are going to manually chop them in batches as needed and keep them in a canister (I like tiny pieces for more surface area). We have been buying Trader Joe’s Chopped Baking Pieces, but the Costco are even cheaper and a little manual labor once a month won’t be hard. But as a result of the banging (in contrast to the pre-chopped), there is now more variety in size – a few large pieces, lots of middle-sized and even some walnut meal, which I loved!
That brown goo? That’s the melted brown sugar. A tiny teapoon goes a LOOONG way when you put it on top instead of stir it in.
See you guys for a pre-lab lunch!
Hooray for motivating words, and a scrumptious breakfast – you’re definitely off to a wonderful start on this Monday morning :0)
Enjoy the rest of your morning!
Good morning, Kath!
burrr…it’s FREEZING this morning! It must have been nice to have a warm bowl of oaty goodness after your spin class. 🙂
I have two questions for you:
(1) What exactly is spin class? You basically sit on a stationary bike and pedal away, right? But, why do you need a class for that? Does the instructor tell you what speeds and resistance to do? I’m just curious, because there is an extreme bootcamp gym I am thinking of joining, and they only offer three classes but they’re intense (boot camp, kickboxing, spinning).
I have experience with boot camp and I LOVE kickboxing (I did tae kwon do when I was younger).
But spinning always seems scary to me. I have the weakest legs ever, and although I ride a bike leisurely, I am not sure if I can handle it. I have rode across the GWB, down the West Side Highway, the Brooklyn Bridge, Central Park, etc….but at a very moderate pace. And we had breaks! 🙂 Spinning seems very intense. I see people dripping when they leave. Did you have trouble when you first started?
(2) I made your recipe (well, peanut butter boy’s) for banana tacos yesterday – but I just made them into regular panackes. They were good! My husband gobbled up 5 of them! But the consistency was very different from regular pancake batter. They were more ‘wet’ and runny – sometimes I thought they were undercooked. But I know they weren’t because I cooked them for more than the recipe called for just to be sure. I was just wondering if this is normal? Or am I doing something wrong?
Thanks, Kath. Have a great Monday!
“because you can”..so true! have a great day 🙂
Amanda @ Down Home Dieting says
Oats look great! Do you grind your flax seeds?
I love my spinning instructor, too. I’ve had ones who basically just tell you when to up the resistance and that’s all, which totally makes me slack off. I need motivation.
Try it…you’ll love it, especially if you like to ride in general. The instructor is there to motivate you, tell you when to increase/decrease resistance, and when to do jumps/get out of the saddle/etc. Also, the music is what it’s all about for me. You’ll do fine, and also, you don’t have to use as much resistance or peddle as fast as they say…work up to it.
A lot of people on this site seem to really love avocado or guacamole. I would love to incorporate either in my diet since it is such a healthy fat. Besides turkey sandwiches and tacos, what other ways do you all incorporate avocado? Any tasty salad combos and dressings? I really have no idea what goes well with avocados. Thanks and hope everyone has a good Monday!
(oh and I posted this on Jenna’s site too, I am not sure if everyone reads both)
Ok everyone, forgive me for asking, because I know it’s not the smartest question and not the right way to think about “lifestyle choices,” but I’m really looking to slim down (and even tone up) in a relatively short period of time. ( about 6 weeks ) Any advice / suggestions / ideas?? I really am trying to make “lifestyle changes” ie-eathing healthier, eating more “real” food, getting more exercise, etc, and I know all of that takes time. Is there anything a little more extreme I can do to speed things up a bit? I’d appreciate any thoughts or suggestions! Thanks!!
what a great quote to start off the day. and very true too! next time i’m struggling in my long runs (which happens more often than i’d like to admit), i’ll say that to myself. thanks!!
I throw avocado in so much. salads, on any sandwich, it works in many many combos. just try it out in different ways and see where you like it!!! my fav combo is a black bean sandwich (just mashed black beans with s, p, chili powder and olive oil) and sliced avocado on top!! really really yummy.
i found out about your great site in a friend’s blog and since yesterday, i couldn’t stop reading.
i live in brazil and most of recipes you guys give, i can make here, but i couldn’t figure out what WHEAT BERRIES are… the look DELICIOUS.
thank you so much for sharing with us the wonderful way you live and the great choicesyou make. it’s beautiful.
i used to hate oatmeal and i am getting used to it now. with our way to eat it, maybe it’s gonna be a lot easier.
We should all challenge ourselves to be better people every day. =) That’s a great way to start the morning!!
That IS very motivating, especially when put in perspective about how we eat. 🙂
Thanks for the great motivator Kath! So this morning I had a great workout at the gym, came home and made a great bowl of oatmeal. However, when I picked my bowl up it slipped right out of my hand, fell on the floor and literally exploded like a volcano. It went everywhere even all over the wall. I debated whether to cry or laugh, so I laughed and proceeded to take 10 mins cleaning it up. Things like this only happen on Mondays! Hopefully everyone else’s runs a little smoother than mine 😉
as always–the food looks yummy!
question for kath and anyone else:
I’m looking to become an RD, but I live abroad (England). Does anyone know of proper online nutrition degree programs that would allow me to sit for the exam when I’m finished with my degree?
Everything you made/ate this weekend looks so delicious!
has the husband tried making pita bread yet? I just saw what looks like an AWESOME recipe for it, but I am kind of hesitant to try it since I’ve never made bread before!
happy monday! (ew)
Man, I wish I had your spinning instructor–I’ve never been to a spinning session, but I am in a running program, and my stamina’s pretty weak so I need lots of motivation to keep going every week!
And I’m going to have to try that brown sugar idea sometime! I always just stir everything together when I eat my oatmeal :p
Mmmm, melted brown sugar. There is nothing like the taste of that molten brown stuff oozing out of a muffin or cake, or in this case oatmeal. Scrumptious! I took a few spin classes once and they’re pretty intense. The instructors usually are very good and push you to put forth that extra effort even if it’s for only a short time. Good stuff!
– The Peanut Butter Boy
That *is* totally motivating. I’m pushing myself today. Thanks!
Also – cookie for breakfast? My kind of deal! Yum!
Hi Kath, I have a question about the Costco walnuts – do you know where they come from? I have typically bought nuts and a lot of other things at Trader Joe’s because they have great natural products and the price is right. But now that I’ve started to pay more attention to where my food is coming from (i.e., eat locally), I’ve noticed that so many of the TJ’s products come from far, far away. I’m wondering if the Costco products are made in the USA, or if they too are flown in from all over the world and that’s why they’re cheaper.
Gretchen, that sounds like something that happens to me on a daily basis…thats why I buy my dishes from Target! haha~ Have a great day everyone
Kath-I can’t taste the brown sugar when I mix it in but when I sprinkle just a TINY bit on top, it’s AMAZING. Same concept as the PB/AB on the spoon. : )
Megan-I doubt that you’ll get “lose weight quick” diet tips on this site… You might want to try another blog if that’s really what you’re looking for. I would recommend starting the “lifestyle changes” that you’re thinking will help you lose weight RIGHT NOW! The sooner you start, the sooner those changes will become habits. You never know how your body will react to a healthier lifestyle. The weight you want to lose might come right off or it might take a long time but it’s never too early to treat your body better and make changes to improve your overall health.
Serena-I think most nuts grow in a more tropical-like climate… it would be hard to find local nuts I would think.
Hey Kath, a word of warning about the walnuts – if you bought them in bulk, put your canister in the freezer or fridge if you haven’t already. They go bad FAST.
Betsy in Pittsburgh says
Is there a way to tell if walnuts go bad? I had a bag for probably close to a month and they tasted they same until the end…
Kath, I needdddd your secrets! How do you live such a good lifetyle? Like, you’re going to school and your husband works.. your house is decorated in Crate and Barrle you go to very very nice restaurants, own a home in Charlotte and eat whatever you want. Thrifty shopping can go a long way but what else?? It’s hard for me to spend less than $100 a week on groceries for 2 people (and thats at WALMART-groan). Seriously, how do you do it? Ideas, opinions anyone? Thanks!
I took up spinning a few months ago when my gym was refinishing the aerobics floor.
I really love it. It’s not like riding the regular stationary bikes. You are in control of the speed and resistance (the thing that makes spinning more challenging), but the instructor motivates you to push yourself. If you don’t like it the first time, try another instructor.
Not to be too personal, but the first two weeks or so, you will be quite sore where the seat rubs your pelvic bone. But after that, for me anyway, it never hurt again, even if I take a few weeks off between classes.
But if you like the variety and intensity of kickboxing and bootcamp, I think you’ll find that spinning is fun and rewarding. And a good cardio workout.
I saw all those sweaty people and thought, “That’s not for me,” but now that I’ve tried it, I love it.
Thanks for the motivating words! Spinning does sound fun, and I definitely want to try it. From your description, it definitely seems like there’s more to it than just pedaling. I just wanted to know what to expect beforehand. 🙂
I just bought my first avocado this weekend! I’ve only had it in guacomole and I’ve never really been a fan of avocados. But, for lunch this week – i wanted to try Kath’s avocado, spinach, laughing cow cheese, + mustard sandwich.
My friend who is on a new food plan – not ‘diet’ – says she loves to eat avocados with just a little lemon juice squeezed on it. She just used a spoon and scoops it out to eat it.
Sorry – I don’t have any other ways – as I am an avocado newbie myself! 🙂
I’m also trying to drop a few pounds and tone up. The best advice I have is to eat 6 small meals a day. It keeps your metabolism from going too crazy. It’s a myth when people say starving yourself is the best way to lose weight. You’ll just gain it back.
You just have to choose the right foods. Stock up on lots of fruits and veggies. Also lean proteins like chicken and fish should be a staple in your fridge (or foods like beans/tofu if you’re vegetarian).
Oh, and learn to gauge portion sizes! Very important!
I used to eat 6 ounces of steak – thinking it was 3 oz!
Unfortunately, many people think they are eating less than they really are.
And I would say always plan your meals ahead! And bring your own snacks, too. If I know I’m going to be eating out – I actually check the restaurant’s menu online so I know what to order ahead of time. If I’m going to the movies – I bring my own snacks (trail mix, granola bars). I don’t care if people look at me weird! 🙂
I LOVE dessert – and I always order them at restaurants. So either I eat less throughout the day so i can enjoy a full dessert. Or I will split with my husband. Or I try to order a ‘healthy dessert’ – frozen yogurt with berries or something like that.
Never deprive yourself – or you’ll binge. Trust me, I’ve done it! Unfortunately I love bread and sweets. Carbs are my enemy. I’ve been known to inhale a box of cookies or a half of a french baguette!
Also do both cardio and sculpting. You need both to lose pounds and tone up.
So these are the things I try to follow on an everyday basis. But, you’ll have your offdays. Yesterday I just vegged out in front of the TV and ate. I was supposed to run, but I never did! You have to accept it and just do better the next day.
I hope that was helpful! Just don’t give up and model your meals after Kath’s. They’re picture perfect! 🙂
Thanks for the great description of spinning! And thanks for the warning about the pelvic bone – I really appreciate it. I actually have these special shorts that are especially made for women who bike and have padding in the crotch. 🙂 So maybe I’ll wear them when I try out the class.
I’m always looking to switch up my cardio, and spinning sounds challenging but fun. Thanks again!
Kath (or anyone), I usually bake with just whole wheat flour, but wanted to try the whole wheat pastry flour, but can’t find it. Is that the same thing as whole wheat bread flour? Thanks!
I like the ‘because you can’ quote. I’ll think of that all day when I want to make excuses for anything. Thanks for the motivation and Happy Monday!
Kath, I just made pumpkin bread from your recipe yesterday. Yummy! Thanks for the inspiration. The only thing I did different was drizzle on tbsp of honey over the top before baking.
Carrie, Kath’s recipe for the pumpkin bread called for ww pastry flour, but I used regular ww flour. It turned out great, so if you can’t find the pastry stuff, you may be ok.
Comrade GoGo says
That scone-cookie looks delicious . . . I’m salivating. Thank goodness I can have lunch in an hour ;).
PS, Thanks! Everytime that I have made bread or cookies, I have used the ww flour and everything turns out great, but wanted to see if there was a difference with the ww pastry flour. Glad to know that I am not missing out.
I don’t believe there are any online nutrition programs that would allow you to sit for the RD exam. A big component of the training is an internship, which you have to complete before you are eligible to take the exam. A couple of people I did my internship with did got their nutrition degrees abroad. They then had to complete the DPD requirements at an American university and do the internship. Hope that helps.
I was looking back at old posts and I wish the husband still commented!!
Spinning is a GREAT workout. First off, like the other readers said, the bikes are very different from stationary bikes. They are designed for a smoother, more comfortable ride and I find I prefer them very much to regular upright bikes. Second, I never had ANY trouble with my bottom half being sore – maybe just the very first time? Third, you can totally wear tennis shoes and regular gym shorts, but if you think you’re going to become a regular cycler, I would recommend Land’s End compression capris (the best I have found) and a pair of cycle shoes, which make the whole spinning process easier and smoother. Mine were $60 and I bought them on class #3 because I knew I was hooked 🙂
People think that spinning is scary because of the instructor, but really YOU are in 100% control of your bike. If you don’t want to go fast, you don’t have to. If you want to stay seated, that’s fine too. People in my classes do their own thing all the time (based on injury, etc.) and you can make it as hard or as easy as you want. The main purpose of the instructor is the music, motivation, and to give you some direction in drills.
Let us know how your first class goes!!
I think the PBB pancakes are wetter from the cottage cheese – you could play around with the mixture and just use processed oats, milk and egg whites (or some combo with less CC) and see if that makes them better for you. I liked the batter-i-ness!
Yes, we buy our flax online in bulk, store it in the freezer and grind it in our coffee grinder about every 2 weeks and store that in a tupperware in the easy-to-access fridge door.
My favorite use of avocaodo is on sandwiches and chopped in salads, but I’ve seen it many different ways. The husband eats it in oatmeal! If you click on avocado in my cloud tag you’ll find some uses.
The best “quick fix” you can do is to eat as many whole foods as you can. That immediate diet change will make you FEEL like you’ve lost 10 pounds short term and will eventually lead to weight loss long term when coupled with exercise and moderate portions. Suzanne gave great advice too!!
Like Rach said, I think you’ll need to complete a dietetics program and internship here in the U.S. but any basic science courses may transfer in so you could start to research possible cities to move to and their programs. I bet courses like Chemistry and Physiology would transfer, but the nitty gritty nutrition courses probably wouldn’t and the internship has to be approved by the ADA.
Good point about the walnuts. I try to eat local whenever I can (we joined a CSA for this summer!), so there are some products that I just have to get from afar because of the cost savings on our grocery bills. I will check though – hopefully they are at least from the U.S.
One of the easiest ways to reduce your grocery bill is to buy less 1) meat 2) packaged foods. A bag of beans yields about 10 cups of healthy protein and fiber but fresh meat, especially if you buy organic, is much more expensive per serving. We also skip the packaged food aisles (except for Kashi crackers!) and since moving from cold cereal to oatmeal have saved TONS on cereal boxes (the husband used to eat a box a week at least).
I think the pastry just produces as finer “crumb” but regular WW should be fine.
ME TOO!! Sometimes he doesn’t even check my lunch posts! Guess he’s too busy for us now 🙁
Another Kelly says
No they are not the same. Bread flour is relatively high protein and pastry flour is relatively low protein. Have you checked the bulk section? That’s where I commonly find it at my Whole Foods.
Just a short note on chopping walnuts:
Cutting them with a serrated knife works better than a regular knife. The nuts don’t go popping around. I use a very long bread knife and it makes nut chopping a cinch!
Thank you SO MUCH for your reply on spinning class. I know my post was very long- but your reply was so very helpful. I am excited to try it now. I do have cycling shoes already and I will definitely look out for those Land End capris.
As for the pancake batter – I didn’t mind the ‘runniness’ of the batter too much. I just wanted to make sure it was meant to be that way. 🙂
I joined my husband’s company’s CSA too! This is our second year doing it – it’s so wonderful! He comes home every Tuesday with a bag full of produce. I save so much money on weekly groceries. 🙂 And it feels good knowing that we are supporting our local farms and doing our part to be green. I encourage everyone to do join your local CSA! 🙂
Ok, I’m sure this will seem like a very silly question for everyone but for PBBoy’s Pancake’s, do I use 1 cup dry oats or 1 cup cooked oats (1/2 cup dry) am I supposed to cook the oats first?
This discussion about spinning makes me so happy! I am an instructor and I love when I have new students and they leave loving it! Definitely give it a try. Also your instructor will make or break your experience. I have a class full of regulars four times a week so I guess I am doing something right. I would say don’t wear shorts..chaffing not so good! Be prepared to sweat alot too!
Angel – You use dry oats! Good question 🙂
I’m a sucker for melted brown sugar… it’s sooo good!
Those scone/cookies look really good and I am glad you liked your spin class! I used to do spinning a lot over the summer, so with our strange luck I’m sure we did a class together 😉