Movin’ on up

Good morning! I am up at the azz crack of dawn because I have that dreaded biochem lab at 8am. Despite my lack of sleep, I shot out of bed this morning because I wanted to get this into my belly…

Smoked Salmon & Herbed Goat Cheese Quiche

20+ grams of quality protein per slice!

It was so delicious! That + coffee + an apple should be able to hold me over for the majority of the impending 5 hours of hell protein assays. I definitely recommend this recipe; it is simple, but so decadent!

On the fitness front – I upped my squat weight yesterday! One of the few other girls who lifts at the ARC (not that I really count) encouraged me to add an extra 10 pounds, so I did and I didn’t fall over! Score. So, now I am essentially squatting my body weight at 5 sets of about 10. Ladies, if you are afraid of lifting weights because you think you are going to get “manly” or “bulky” – don’t be! Ask a friend (or if you are weird like me, a near stranger) to help you get started, or hire a personal trainer one time to ensure that you learn proper form. I have felt (and dare I say looked?) much better since I started emphasizing strength training. When I was spending the most time doing cardio for triathlon training, I was the least healthy. If you need inspiration, check out these other lady bloggers who rock out at the gym. After my workout, I had really good protein smoothie.

That is actually a photo from my pumpkin pie protein smoothie, but they look almost the same. The Vanilla Sweet Potato Protein Smoothie was 1/2 cup baked sweet potato (almost frozen), a handful of ice cubes, 1 scoop cinnamon bun whey protein powder, and 1/4 cup milk. Its a great recipe because the caramelized sweet potato is fairly high GI and will help raise insulin levels after your workout. Ordinarily, you want to keep blood sugar stable in order to keep your insulin levels low, but a spike in insulin actually increases growth hormone production. After weight lifting, you want that insulin and growth hormone spike in order to build more muscle! The whey protein is an easy to digest and highly bioavailable source of protein for your body to use.

Oh, did you want that quiche recipe?

Smoked Salmon & Herbed Goat Cheese Quiche

Serves: 4

1 frozen whole wheat pie crust

1 1/2 cups egg whites

2 whole eggs

1/4 cup milk

3-4 oz smoked salmon

1-2 oz goat cheese

1 cup sauteed onion & leek

dill

salt

pepper

Directions – 1. Preheat the oven to 400. Chop up 1 leek and half of a sweet onion. Saute on the stove with a dash of olive oil until soft. 2. In a bowl, combine the egg whites, eggs, milk, and herbs. Mix well. Shred the smoked salmon and fold it in. Fold in 1 cup of sauteed leek and onion (total).ย 3. Pour the mixture into the pie crust. Top with goat cheese. Bake for ~40 minutes, or until cooked all the way through. Serve with salad and smear of sour cream or greek yogurt!

I love spring.

Benefits:

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams ofย complete protein!

Dill * aids in digestion, is a relaxant, can help ease insomnia, and contains the antioxidants monoterpenes, which protect against cancer!

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Salmon * contain monounsaturated fats, calcium, iron, zinc, magnesium, phosphorous, and vitamins A, D, B6 and B2. Theย omega 3 fatty acids raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Also makes hair grow faster (from personal experience!) and your skin smoother.

Leeks * are a good source of folate, manganese, and vitamin C! They also contain the antioxidant kaempferol which help protects blood vessels.

How is your week looking? Have a wonderful Tuesday!

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25 thoughts on “Movin’ on up

  1. I did not know that about the insulin after working out! I will have to do that! I usually like to pair protein+carbs after tennis, too, and I usually have a sweet tater with almond butter and cinnamon-mmmmm tastes like sweet tater pie! I should throw it in the good ol’ blender next time and make a sweet tater pie milkshake!

  2. hey lauren! you always make the best food! that quiche looks delicious.

    i have been doing a good amount of strength training as of late but still have not tried squats with a barbell… kind of scared to start!!!!! but your tips/encouragement really help! so maybe soon!

  3. YUM! I love quiche and this sounds delish! I hate to be a cheater and use premade crust, but life is crazy and I never have time to make crust…so I never have quiche! I am definitely trying this! Thanks!

  4. Look at that quiche, it’s perfect! My breakfasts are always WAY lazier than that, and I don’t even have rushed and lab-filled mornings like you do. Impressive ๐Ÿ˜‰

    I’ve been trying to up the strength training and balance it out with cardio a lot more lately. My body responds SO much better when I balance both. Last term I was laying much heavier on the cardio mainly for stress relief but it just wasn’t doing wonders for the form. Bleh. I’m not a gym member though so I’m relying on DVDs, body weight and smaller weights. That being said, I’ve done it before without a gym and got some pretty decent toning. One of these days I might have to bite the bullet and buy a gym membership though!

    Anywho, hope your week isn’t too crazy and is filled with plenty of good weight sessions and delicious recipes as per the reg!

  5. Hey!, so I tried the Sweet potato shake right?? it was very good.. I thought it was pumpkin :P,

    keep it up with the lifts at the gym!

  6. I love, love strength training over cardio. I’d really like to try a squat machine but I don’t have access to my school gym anymore. I did try to squat my boyfriend in a piggyback though HAHA… wish I had something lighter to start with.

    And your quiche sounds soo good right now.

  7. This quiche is some serious quality stuff. Smoked salmon and I are BFF. Like, super close. I’ll eat it wherever I can get it.

    Congrats on upping your weight! I definitely think that not strength training enough contributed to me getting stress fractures after my first marathon. I’ve been trying to incorporate it more now by taking body conditioning classes at the gym and I definitely feel healthier!

  8. Now this is what I need to have to wake up to in the morning. What a beautiful and healthy breakfast quiche. I love the thought of smoked salmon…I’ve never added that to my egg recipes before. What a shame! As the weekend approaches, may your days be full of love and laughter. Thank you for sharing your self, your food and your heart with me week after week. Hugs and love from Austin!

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