Let’s Talk About Hemp, Baby.

Boy was I disappointed to learn that there is no THC in hemp seeds, but I was thrilled to learn that they contain all 9 essential fatty acids. High in easily digestible protein (11 g in 1 oz of seeds), omega 6 and omega 3 fatty acids,gluten-free, and low-carb, hemp seeds are a very near perfectly balanced food.

The light flavour of hemp seeds is conducive to mixing it into a shake, oatmeal, yogurt, or sprinkling it into a stir-fry or salad. 

Sure, it’s a cousin of the same plant-family that pot comes from, which is why the US banned hemp crops in 1970, but don’t let that fool you into smoking that hemp bracelet you bought from that hippie commune. You don’t want none of that, Dewey Cox. Seriously, it’s a waste of a bracelet.

Chia: Not Just for Heads and Pets

I went crazy this week and splurged on some foods that we have wanted to stock up on, but can be pricey at the outset: coconut oil, hemp hearts, chia seeds. Let’s talk about chia seeds, shall we?

Chia is a member of the mint family; it’s high in essential fatty acids (really, really high), protein, soluble fibre (nearly 40% of the recommended daily dose in 1/4 cup of seeds), calcium, magnesium, and a whack of other good-for-you things. No wonder it has been getting a lot of press! When placed in liquid, chia absorbs up to 9 times its weight and forms a gelatinous goo that is amazingly good for you (and can be turned into a lot of different things, for instance: a vegan egg replacer).

Grown in Central America (Mexico and Guatemala), Chia crops date back to pre-Colombian times.

3 Popular Ways to Ingest Chia Seeds

1. Chia Fresca: A drink of water and chia seeds, perhaps with citrus or other fruits for flavour.  I’m drinking this as I write this post…I’m not really sure how I feel about it, just yet. It’s like bubble tea, but different. I like the weird texture and the very light flavour (I added some lemon, too), but I’m not sure I could make this a regular thing. 

2. Chia On Yogurt: Yes. This is a great choice. I take 2 tbsp and put it on my greek yogurt in the morning, along with some hemp hearts.

3. Chia Pudding. I haven’t tried it, but I suppose you can take the goo and turn it into a tapioca-like pudding. 

Image

Working 9 to 5 and My Big Fat Ass

Last time I was working in an office environment, I ballooned from a size 6 to a size 14 in less than a year. There was a lot of snacking and not a lot of moving. I invested in a heavy-duty cable package and a comfortable couch. Then one day I looked at my old-lady ass and could not believe it belonged to me…at 25-years old.

Since then (4 years later) I’ve been busting my butt to stay active and eat well. Lately, as I’m sure you’ve noticed, if you’ve read any posts since October, I’ve been slacking. 

In an attempt to avoid the downfalls of office life, I’ve stocked my desk with the following acceptable munchies (I also have a mini-fridge, so that’s an amazing help):

1. Cocoa roasted almonds (not chocolate-covered)
2. Walnuts
3. Water
4. Cottage cheese
5. Dark chocolate squares (70% cocoa)
6. Holy Crap! Cereal (non-GMO, organic, lactose and gluten free, high protein)
7. Yogurt
8. Rice cakes and natural peanut butter
9. Bananas
10. Pink grapefruit cups (Kirkland brand; Del Monte is too high in sugar)
11. Protein shakes 

I always have something to snack on and I’m never hungry. 

Today’s Special (er…Workout and Food Journal)

Sorry, if you were expecting Jeff the Mannequin or Muffy the Mouse, you’ll be very disappointed by this post.

THE WORKOUT

A1 Sprints (4 sets x 3 minutes x 30 seconds of rest)
A2 Barbell Squats (4 sets x 10 – 12 reps x 30 seconds of rest, 80lbs)
A3 Seated Rows (4 sets x 6 reps x 6 reps x 6 reps x 30 seconds of rest, 115lbs/105lbs/95lbs)
A4 Plank (4 sets x 1 minute x 30 seconds of rest)

B1 Straight Arm Chin Up (2 sets x 12 – 15 reps x 30 seconds of rest)
B2 Leg lifts (2 sets x 12 – 15 reps x 30 seconds of rest)

THE FOOD

Meal 1: Omelette (1 egg, 1/2 cup of egg whites, 1 oz cheese, 2 slices bacon)
Meal 2: Protein shake and a wheatgrass shot (from Booster Juice, I was on-the-go)
Meal 3: 10 almonds and 1/2 grapfruit
Meal 4: 1 serving 1% mf cottage cheese
Meal 5: 3 oz boneless, skinless chicken breast with garden salad ( 2 cups Iceberg lettuce, 1 oz diced tomatoes, 3 slices cucumber), 1 tbsp light Italian dressing

THE DRINKS
3 litres of water
1 cup coffee, 2 tbsp heavy cream

Meal Preparation

Image

 

Today I prepared my meals (and my partner’s) for the next 4 – 5 days. 

Meal 2: Chicken breast (seasoned with cayenne, garlic powder, onion powder, and chili powder) and [barely] steamed broccoli (Calories = 174; Carbs = 12g; Protein = 28g)

Meal 3: Salad (strawberries, walnuts, spinach, yellow peppers, 2 tsp homemade balsamic vinaigrette) (Calories = 300; Carbs = 23g; Protein = 6g)

Meal 4: Greek yogurt with chocolate whey powder (Calories = 250; Carbs = 24g; Protein = 41g)

Meal 5: Protein shake (Calories = 160; Carbs = 5g; Protein = 30g)

Meal 6: Tuna salad, using only 1/2 the amount of light mayo, celery, onions, pickles, dijon (Calories = 145; Carbs = 3g; Protein = 21g)

My first meal of the day is not prepared; the plan is an egg white (1/2 cup) omelette with avocado, spinach, and salsa and 1/3 cup steel cut oats (Calories = 416; Carbs = 53g; Protein = 27g)

Totals: Calories = 1441; Carbs = 120g; Protein = 153

I’m also taking a good multivitamin; zinc; calcium-magnesium; fish oils; creatine; and L-carnatine at various intervals throughout the day; BCAAs during my workouts.

I will be aiming to get my carbs down below 100g for next week.

Chicken and Greens in Sauce

20130414-121916.jpg

Ingredients:
2 tbsp light cream cheese
2 tbsp heavy cream
1/4 cup of low sodium chicken stock
2 tbsp basil pesto
2 tbsp light Parmesan cheese
1 cup cooked broccoli and/or cauliflower
2 cups raw baby spinach
15 asparagus stocks
1 cooking onion, diced
2 tbsp minced garlic
2 cooked boneless, skinless chicken breasts

Cook onions in a non-stick pan, on medium heat, until translucent; add garlic; add cream cheese, cream, pesto, and chicken stock, stir constantly until it is a sauce. Add asparagus, let cook for about 5 minutes, stirring occasionally; add spinach and stir; add cooked broccoli and chicken; top with Parmesan. Let all ingredients heat through, then serve.

(Editor’s note: I like to keep my chicken separate so I can ensure I’m eating 4oz, so the addition of the chicken breast is optional.)