Happy Labor Day Weekend! + the best thing I ever made

Happy Labor Day weekend! What am I celebrating this weekend besides our workers? Oh wait, myself because . . . I GOT A JOB!!! I’m trilled to announce that I accepted a job offer this week to work as a Nutrition Assistant in a hospital. Ahhhhh so exciting! And after applying to hundreds of jobs over the past few months and getting nowhere, this couldn’t be more perfect. I will be learning exactly what it takes to be an RD, a perfect way to start learning all about the career I am working towards.

So, are you ready for the weekend? Here’s your Labor Day checklist:

1. Good friends + family – I’ll be in San Diego with my best friend :)
2. Bathing suits + a blazing bonfire
3. Good time beverages
4. and this recipe

Salmon Burgers (aka the best damn thing I’ve ever made)
makes about 6 medium size patties
1 1/4 lbs salmon (skinned, deboned, and finely chopped by hand)
3/4 onion, finely chopped
1 1/4 cup panko (add more if mix is too wet)
2 T fresh dill, chopped
2 T spicy mustard
1 T olive oil
salt + pepper to taste
6 large, rather sturdy hamburger buns (brioche works wonderfully)

Chop salmon with a butcher knife so it is fairly finely chopped. Combine chopped salmon, onion, panko, dill, mustard, oil, and salt + pepper so it is just mixed. Form about 6 medium sized patties. In a skillet/pan on LOW heat, cook salmon patties covered with a lid to trap heat. Patties should cook for about 5-8 min first side. and then be flipped and cooked for 3-6 min on the second side. I imagine you could grill these also, heat + time would have to be slightly adjusted depending on your grill.


Master salmon chopper.


I have the best sous chef :)


Serve with sliced avocado, slice of tomato, a lettuce.

What a week. What a summer. Now to a weekend if celebrating. Have a great holiday!

Lauren

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WW | will running ruin my knees? + other workout myths

Another wonderful Workout Wednesday post! This week’s topic is related to this great book I’m reading called Which Comes First, Cardio or Weights? by Alex Hutchinson which tackles many exercise myths. The book is structured as a series of questions followed by the scientific findings that either prove or disprove the myth commonly associated with that question. For instance, which should we do first, cardio or weights? Well, according to Hutchinson’s findings it depends on what your focus is. your muscles actually produce different enzymes depending on what exercise you focus on. You cannot become both a great marathoner and a fabulous body-builder because the types and amount of muscle those sports require is vastly different. Your body is therefor “set” by whatever exercise you start first. So, if you’re focus is cardio do your run first.

My other favorite topics from this book:

1. Will running ruin my knees?
What studies have found is that non-runners develop more cases of osteoarthritis than runners. Occasional aches are part of the exercise process, but running may actually do more to protect your knees in the long run. This may be due to the fact that packing on extra poundage is more common in non-runners, and that extra weight plays a much greater role in knee deterioration.

2. Should I carbo-load the night before a competition?
Pasta dinners are a common theme among many cross country teams. The reasoning behind this is that your body will store the extra carbs and allow you to utilize them the following day in competition. However, there has been no evidence to suggest that athletes benefit from additional carbohydrates the night before. In order to really store enough carbohydrates one would have to consume 10g of carbs per kilogram of weight. That’s roughly equivalent to 10 plates of pasta. Not only is that a lot of pasta but you’re more likely to perform poorly the next day because you feel so sick.

3. Can drinking slushies boost performance on a hot day?
This is fun one! Yes! Drinking a slushie in hot weather has been shown to reduce body temperature because not only are you drinking a cold beverage, your body also has to convert the slushie into liquid, a phase change which releases energy and additionally cools the body. Slushie drinkers compared to non-slushie drinkers have been shown to last longer in competition by about 10 mins and show lower body temperatures by about 1*F.

4. Will having a few drinks affect my workout the next day?
Studies have shown, it depends on what you mean by a few. :) Moderate drinking i.e. 1-2 drinks has not been shown to have any affect on performance. Yay! In fact, light drinking has been shown to have 20-40% lower risk of heart disease. Yahoo! In order for alcohol to affect performance, one has to consume relative large quantities of alcohol, like over 6 bottles of 5% alcohol beer. So save that for the post-competition fun.

That’s all for this week! And grab a copy of this book! It’s a fun + interesting read.

Lauren

new routines + my routine whipped banana oatmeal

Any one else have the first day of school jitters? I know I’ve got them. New school, new friends, new classes (chemistry! pray for me.) Overall, I’m looking forward to a fresh start. I’m finally starting the pre-requisite courses for my MS in Nutrition + RD certification. So yes, I’ll be taking chemistry. I cannot honestly say whether I’m overjoyed to finally have a career path or on the verge of a mental breakdown. I have a feeling all that paper writing for my Communications degree is not going to be so helpful here.

So, to ward off the new-ness butterflies in my stomach, a routine breakfast. Definitely my favorite oatmeal recipe. Thanks KERF for introducing me!

My Routine Oatmeal
1/2 cup oats (I like rolled or Coach’s Oats)
1/2 banana (sliced)
1 cup + 1 T water (or sometime I used 1/2 milk + 1/2 water)
optional toppings/mix ins: vanilla, cinnamon, ginger, cloves, granola, blueberries, raspberries, blackberries, banana, peanut butter, chia or flax seeds, anything you can think of!

Combine oats and water on stove top and cook according to instructions. About half-way through cooking process, add banana. Let banana cook for ~1 min. Then, using a spatula or wooden spoon start whipping the oatmeal, breaking down the banana. Continue until oatmeal is done. Add toppings to your stomach’s desire.


Nicely whipped. You can barely see banana slices. The banana breaks down nicely + adds a nice whipped texture and sweetness.

And I’m off to class!

Lauren