Funky Fitness Friday – ZRH

So I had orientation yesterday! I was quite surprised by how well my friends helped me prepare for university these last 2 weeks, as I actually already knew most of the info they told us and had done most of the things on their checklist. I was really relieved they showed us around the various university buildings as the Media and Communications campus is spread all over town… so it will definitely be an adventure getting from one class to the next! Among the people I had met, I felt like the super nerdy girl who was way too prepared, for whenever I asked the others about the books we had to buy or the courses they were taking, I received loads of confused glances, eye-rolling or pleas for help. Honestly, that gave me a slight boost of confidence, I guess 🙂 (don’t want to jinx it though!) Oh and also, I am not too worried about getting “distracted” from my studies as there were like 5 guys among the 600 girls….. some of the girls were really nice, and I already know who I can go to class with next week! Always good to have a study buddy for the first week 🙂 Workout-wise I’ve been trying to fit in as many classes as possible these last few days. I still didn’t make it to my favourite dance classes at Tanzwerk, but I plan on going tonight. I was going to go yesterday, but chose to spend time with some of the girls from my classes and later with my best friend instead. Also, I definitely need to cut back on partying, as my body really has not recuperated at all from this last half-year, and I don’t seem to be able to bounce back as quickly the next day anymore… weird development as I never used to have this problem, but I am taking it as a sign that I need more sleep and general “me-time”. Good thing school is starting on Monday 😉


Thursday:

Bauchtraining (yawn) and MAX. After falling in love with Les Mills CX Works, the standard for a good ab session has been set pretty high. I went to a class here titled “Bauchtraining” (ab work) but it was full of crunches with no breaks for 30 minutes. Les Mills taught me that there are so many other ways to train your core, and I frankly found the class to be very “behind the times”. I was very disappointed. The MAX class afterwards was fun though. It was basically a 30 min HIIT incorporating the step and various different muscle groups. There wasn’t much strength involved though, like as a cool-down as in Body Step, but it was good to do cardio for a change.

Friday:

Rest day from one night out. I was shocked how tired and weak I was feeling..

Saturday:

Stretching class: making mega improvements with my splits IMG_1654 Sunday:

Rest day, travelling back from Geneva

Monday:

I had all the best intentions in the world to start going to dance today, but just couldn’t muster up enough motivation… I made a pre-workout snack of egg whites and cottage cheese, but my stomach felt uneasy after and I just didn’t feel energetic. I went to town and bought protein powder and Kabocha instead. I’ve pinned a few recipes for protein energy bites and hope to make them this Sunday. I know that oatmeal is a great pre-workout snack, but I’m trying to find higher-protein and less filling alternatives for when I just need a boost.

Tuesday:

After not falling asleep until 3 am (apparently there was a full moon) I was still able to get up at 8 and go to Body Pump. We got to do quite a few tracks out of release 91! It is deadly with a capital D! In release 90 I was at a point in my training where I was able to increase the weights to 12.5 kg (either side) during squats. Now my legs were on fire with all the “bottom-half” squat-repetitions and had to decrease the weights again. Also, the triceps track is a killer… push ups, dips and using the overhead disk…. This release should definitely take my training to the next level! In the evening I went to a fixed-schedule dance class. I’ll be trying to go to this class (and Saturday’s stretch) as much as I can, and have marked it in my calendar throughout the semester, so that I have a bit of a fixed workout schedule. I will also try to always go to at least one Bodypump class, but will pretty much wing when exactly. Also I plan on spontaneously choosing dance classes (on either Monday, Wednesday or Thursday) and trying to go to crossfit twice a month with friends.

Wednesday:

Bodypump (release 90 again, so increased my weights as I know this release by heart). I wanted to go to dance today, but saw my favourite teacher wasn’t there. She won’t be there today either sadly, but there are more classes I enjoy going to today than on Wednesday so I plan on going anyways.

Thursday:

I had wanted to go to modern, but didn’t take my dance clothes with me to orientation (I’m “special” enough as it is with all my hyper-active, totally open talking…didn’t need to be a pack mule as well 😉 ). By the time it was over, I didn’t have enough travel time to go home, eat, pick up my clothes and go to dance by 5.30 pm, so I decided to hang out with some friends instead.

Friday:

Today I plan on going to Barre a Terre, jazz, and possibly urban contemporary. Let’s see if I actually finally make it for a change. I really wonder what is holding me back… Now I am off into town to buy some last-minute school supplies and more kabocha squash (I just roasted the second one I had bought and have eaten too much already) and bananas, as I am planning on doing another smoothie-packed day tomorrow.

Have a beautiful day and go check out Sam’s blog for more fitness fun 🙂 !

With attitude and nail polish, Anoushé xoxo

Swirled Cashew and Cocoa Cheesecake Protein Overnight Oats

I’m not sure if you can handle this.

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It tasted like cheesecake. Chocolate cheesecake. *gasp*

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It was just the right amount of sweetness and a whopping 25 g of protein without using protein powder.

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It’s über-healthy, but you wouldn’t think it at all.

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It contains a swirl of my favourite nut butter.

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And most importantly:  It kept me going through my 1.5 h workout (and beyond – really filling!) without weighing me down or making me feel sick during cardio Body Step like my beloved dates and almond butter did.

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O.M.G. #foodporn

…It really was that good.

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This amazing breakfast or snack was inspired by Deryn’s recipe over at Running on Real Food. I absolutely love her inspirational food philosophy and have bookmarked half of her blog already… it’s awesome – she’s awesome – my recipe here is awesome too 😉 (if I dare say so myself)

Swirled Cashew and Cocoa Cheesecake Protein Overnight Oats

(serves 1)

Ingredients

  • 2 tablespoons rolled oats (up to 5 if serving as breakfast)
  • 1 tablespoon chia seeds
  • 100 g low-fat quark (or Greek yoghurt)
  • 1 tablespoon cashew nut butter
  • 1 tablespoon cocoa
  • up to 1 tablespoon maple syrup
  • dash of milk to make it mixable (I used unsweetened almond milk)
  • optional: 1/2 tablespoon cashew nut butter to serve

Directions

  1. Add all the ingredients into a mason jar (or almost empty nut butter jar), except for the extra cashew nut butter, and stir until well mixed
  2. Store your jar overnight in the fridge
  3. Stir in extra cashew nut butter for extra swirls (not an easy task due to cheesecake-like consistency, but totally worth it)
  4. Enjoy 🙂

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Yuuuuuuuuumm!

With attitude and nail polish, Anoushé xoxo

WIAW & Food Stress

These last few weeks have been a rollercoaster when it came to food. With all the exercise and training I am doing, I want to be able to fuel my body properly before and after each workout to ensure a full recovery – so I go to the store most mornings before work and stock up on food that is meant to last me a week of healthy snacks… but that doesn’t really work well..

I like to eat. And when I have food near/in front of me, I will eat it. Or I will imagine eating it/ remember a positive memory of doing so for so long, that I end up convincing myself I need to snack. When I am at the office I find myself mindlessly munching away, even when I am not hungry, and all the snacks I purchased to last me a while, get eaten up in one afternoon…I mean ok, it’s mainly just fruit, but the amount of fruit I have been able to consume lately has been freaking myself out – especially since I am technically trying to learn to practice portion control and the whole “everything in moderation” thing.

Not buying snacks is not an option for I live in fear of getting hungry or not having enough power at the gym (don’t ask why, I only have this while travelling. At home I can go hours snack-free). Having said that, my lunches here a more substantial than at home because I don’t have access to the same things and kitchen utensils so I turn to raw food (I mainly eat salads), which don’t really fill me up as much as cooked foods would. Technically I wouldn’t need a larger snack, like I eat at home pre-workout because I really am eating way more than I need to (nutritionally), but again, I still do, for whatever reason. So much so, I often eat more than I should in an entire day by the time my workout comes around that I start beating myself down for not having any self-control… although I know I have it.. I mean I have intermittent fasted at times.. but still I can’t stop snacking and overindulging in fruit and nutbutter at my desk.

But still I keep going on my quest to a healthy, balanced life. I know I do better in Zürich, so I try to calm myself down. It’s only 5 more weeks – ok I have no self-control here in Munich and probably won’t ever learn it, but in Zürich I somehow do and can go hours without snacking, so it will all be ok…

With this in mind, I always make sure I eat a post-workout snack, even if I had already eaten enough (calories), because I know that I otherwise won’t be able to train the next day without proper recovery fuel. Problems start there when I suddenly get “post-workout” hungry and don’t ever seem full. High protein meals to the rescue!

So that’s what is stressing me out lately and going through my head when it comes to meals in Munich.. it really consumes too much of my time and I need to work on transferring whatever I am doing right in Zürich to life in general, as I hope to travel a lot in my life and don’t want to stress out over not having access to my beloved kitchen at home every single time because of it… cause that would be sad..

And with all that said, here is a day of eats. Thank you Jenn for hosting!

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Breakfast

Green protein smoothie, with Chocolate Vital Protein, banana and spinach

Lunch

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Big salad filled with tomatoes, hemp seeds, kidney beans, peas and carrots, avocado and cucumber

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Dessert

Loving almond butter and dates lately. I’ve been eating at least 2 every day as either dessert or pre workout snack. If I don’t buy Medjool dates (pictured) I am able to eat half a pack of the smaller, plain dates as they aren’t as melty sweet and disappear way faster… (again no self-control, and it tastes sooooo goood)

Pre-workout

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Banana with peanut butter (I was actually able to keep the serving to this!) and 2 more Medjool dates with almond butter.

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Post workout

This is the tricky part. Sometimes I am hungry, sometimes I am not… if I haven’t had a smoothie I generally have a small one now, and a side of scrambled egg whites dipped in miso. If I am slightly hungrier I serve 2-3 eggs sunny side up over spinach. This time I wasn’t hungry when I started eating, but had a terrible sweet tooth from not eating much fruit all day (I really need to cut back on the fruit sugar, as my body is obviously addicted to it, like eating 1 kg of cherries without any problems). So to get that sweet tooth under control I had another snack right before bed.

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Chocolate Brownie Quest Bar with cashew nut butter

All in all I had a balanced day of food, but ate more than I should have. I really need to work on mindless snacking, as I am still fighting the “freshmen 15” I gained in New York. The amount I am eating now is great for maintenance and for all the sports I am doing and it is great to know I can eat this much… but I also know I don’t “need” to eat this much and want to learn to eat when I am hungry and stop all this terrible snacking in between!

Hope you are all having a great Wednesday!

With attitude and nail polish, Anoushé xoxo

 

Avocado Protein Smoothie

I ate half an avocado with dinner last night. I never manage to eat a whole one, and the other half always gets left somewhere in the kitchen, slowly withering away, browning slightly on the outside – alone, unwanted, uneaten…

I was feeling sorry for this avocado, all by its lonesome, not being eaten on my high protein day. I saw it at breakfast, while eating my egg white and cottage cheese omelette, I looked over to it while putting away the dishes, and I began to crave it while making myself tea. My heart breaking in two I didn’t know what to do… technically I was trying to follow Pierre Dukan’s diet and just eat pure protein for a full day, but I just couldn’t let the poor half go to waste – so I did what any foodie would do…

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…I put it in a smoothie.

This way my mind remained at ease. I was still able to log a high protein content, but since I was adding fruit into my smoothie I had already broken the “pure protein rule” anyways; adding avocado wouldn’t have changed that so win/win.

IMG_1229I had read about adding avocado into things all over the blogosphere, but hadn’t mustered enough courage to ever try it. The lonely avocado half was a sign that it was meant to be… it was meant to finally happen.. and it was deliciously worth it!

IMG_1230Now that I’ve finally given the “add avocado for creaminess” thing a whirl, and couldn’t even taste it, I’m now ready to add it into things like fudge cake and chocolate mousse.. I’m on a roll 😉

IMG_1231Officially in love 🙂 oh and it’s raw vegan too!

Avocado Protein Smoothie

(serves 1)

Ingredients

  • 1/2 avocado
  • 1/2 frozen banana
  • 1 cup frozen raspberries
  • 1 scoop chocolate protein powder (I used Sun Warrior)
  • 1/2 cup milk of choice
  • dash of cocoa powder

Directions

  1. Put everything into a blender
  2. blend
  3. enjoy!

🙂 With attitude and nail polish, Anoushé xoxo

 

 

 

Chocolate Brownie Protein Smoothie

IMG_1119New Year, New You!

IMG_1115I don’t know about you, but I do not plan on resolving to eat less chocolate in the new year.

IMG_1114I just plan on tweaking my recipes to make them super healthy so that I can eat them every day. Just like with this chocolate brownie smoothie!

IMG_1116Just like my strawberry cheesecake protein smoothie, this smoothie is protein-packed and good for you! Plus, it has raw cocoa powder in it – healthy antioxidants that keep you happy and healthy. 🙂 Chocolate = healthy? yay!

IMG_1117This smoothie tastes a lot like a chunky, chewy, chocolatey, fudgey brownie. So go ahead, make it. NOW! 🙂 It’s a perfectly healthy way to start the new year and it contains loads of good for you fats, fruit and protein!

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Raw Chocolate Brownie Protein Smoothie

(serves 1)

Ingredients

  • 1 scoop Sun Warrior Chocolate Protein Powder
  • 1/2 cup coconut milk
  • 1 tablespoon raw cocoa powder
  • 1 tablespoon ground flaxseeds
  • 1 tablespoon almond butter
  • 1 frozen banana
  • dash of cinnamon
  • dash of soy milk if needed

Directions

  1. Put everything into a food processor
  2. process
  3. enjoy 🙂

With attitude and nail polish, Anoushé xoxo

 

 

 

 

 

Strawberry Cheesecake Smoothie

Vital information: July is National Ice Cream Month in the States. Whyyyyy didn’t I know this before? There’s nothing better than a whole entire month designated to the love of ice cream. What a great excuse to eat some (although who needs an excuse, am I right?!).

“Mouth beginning to water”
“Gulp”

Personally I don’t really dig ice cream. It’s the heavy cream that I kinda dislike. I do get my cravings from time to time, but more often when we go out for ice cream, I opt for sorbet or yoghurt based scoops (all hail Frozen Yoghurt!). I say this as if going out for ice cream were frequent..it’s not (although we have made dinner out of a trip for FroYo a couple of times occasionally due to the lack of visits (oh the shame)).

I love my Froyo

I love my Froyo

But now it’s Ice Cream Month. Eating ice cream just became an absolute must, especially in this Summer heat. But with our infrequent visits for a scoop of the good stuff and only one delicious FroYo place in town, it’s been tough to honor the creamy deliciousness. What’s more, we don’t have an ice cream maker at home (but that should soon change) and barely ever buy it at the store (we would eat the entire pint…)

As you can see, we haven’t given ice cream the attention it deserves during its dedicated month. So what do we do to praise it in the short time left of July?

…We eat it for breakfast! 😀

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More or less.

Photo on 7-13-13 at 8.37 AM

Probably less than more.

Eating ice cream for breakfast, even if it were just sorbet or FroYo, is sadly full of sugar 😦 and sometimes contains quite a few preservatives. Not a good way to start your day (tolerated only during the occasional holiday ;))
So how else can we celebrate this special month? Well, how about with an ice-cream like smoothie!

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I’ve been eating these Frozen Protein Smoothies for over 4 years now. What began as just a combination of Protein Powder and Frozen Fruit has now evolved into a divine combination of a few more, healthy ingredients, that really lend the perfect finishing touches. I tend to eat a smoothie more often on weekends and holidays because it is slightly more time-consuming than other breakfasts and not very portable. Also, before I started adding more than just fruit, I was often quite hungry only an hour after eating it and thus preferred oats as heartier breakfasts or pre-dance snacks, for example.

Now it has all changed.

I learned to read ingredients of things better as part of my clean eating lifestyle. Reading things carefully helps limit my consumption of artificial sweeteners and hydrolyzed isolated proteins (which seem to make up most of the ingredients in many of my favorite protein powders…:( )

My mom, being her awesome nutritionist self, has always surfed the web (i.e endless hours of research) for new and improved powders and supplements that we could incorporate into our lives. She was initially the one to eat the frozen berry/powder concoction for lunch during hot Summers; first by using a Patrick Holford powder supplement, and later switching to Spiru-tein. Back then the smoothie thing never appealed to me. My mom ate them so quickly that she either ended up with a major brain freeze or had to take a hot bath to warm up (or both) – not very tempting… One day however, she did get me to try it.

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I loved it.

But after reading weird ingredients, list after list, on most of the powders we were using, the benefits of using protein powder instead of eating real ice cream were slim. And so the search for the healthiest powders began!

We’ve tested many, falling in love with vegan and raw (preferably soy free) alternatives rather than continuing to use whey or soy-isolates (although I really did like those..). Going raw helps limit the amount of allergen type foods we are consuming.

Now we have finally found one we quite like in terms of flavor, and health benefits.

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The following recipe is a current favorite of mine, tasting just like strawberry cheesecake ice cream. Very fitting to this month and a great dedication to ice cream 😉

Strawberry Cheesecake Ice Cream

Ingredients

  • ½ frozen banana
  • 1 cup of frozen Strawberries
  • Up to 2 tablespoons of Quark or Greek Yoghurt (either plain or Vanilla)
  • 1/3 Cup of your choice of milk (I switch between Coconut milk and Vanilla Soy or Oat milk; Almond milk would work well as well)
  • 1 tablespoon linseed/flaxseed (ground)
  • 1 tablespoon Chia Seed (ground)
  • 1 tablespoon Hemp Seeds (ground)
  • 1 tablespoon Oat Bran/Rolled Oats (ground)
  • 1 scoop Vanilla Protein Powder (I used Sun Warrior)
  • 1 tablespoon yoghurt cream cheese (Philadelphia) (optional)
  • 1 teaspoon vanilla extract/vanilla powder (optional

Directions

  1. Add all ingredients in a blender and mix until processed. It should be very thick (like ice cream!)
  2. If it’s too unprocessable, add more milk.

The linseed meal gives the smoothie a cakey texture and the hemp seeds lend a buttery flavor. The seeds are not only great for a flavour boost, their health benefits also make them great additions to any meal; they are full of omega 3 fatty acids, fibre and protein.

Wishing a wonderful ice cream month, however you may enjoy it!

With attitude and nail polish, Anoushé xoxo

For more information on seeds and their benefits, check out the following links.