My name is Ashley McLaughlin and this is my blog, Edible Perspective. To learn more about my journey head on over to my about + FAQ pages. I'm thrilled that you stopped by. Enjoy!

 

 

Baked Doughnuts for Everyone {From Sweet to Savory to Everything in Between, 101 Delicious Recipes, All Gluten-Free} 

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Baked Doughnuts For Everyone: From Sweet to Savory to Everything in Between, 101 Delicious Recipes, All Gluten-Free

 

Wednesday
Mar022011

goal recap + my workouts

So, what was the outcome for my February goals?  I would say I did rather well.  These were just goals and in no way include my daily to-do lists, which would be a nauseatingly long blog post to sit through.  You can check last month’s recap here!

February Goals

  1. finish blog redesign – hahahahaaaaa, yeah right
  2. finish Into Thin Air – done!
  3. start + finish Eating Animals – started and about half way through
  4. organize workout schedule – done!
  5. stay on top of house happenings + research products, etc for renovations – done!  well, still going on..but I kept up with things really well
  6. focus + make better use of time – done.done.done.  I have been going nonstop and haven’t been nearly as distracted lately!

Today I’m going to share my basic workout plan and my thoughts so far, on the book, Eating Animals.

To start things off a little lighter, here is my general workout schedule.  I have so many things I enjoy doing for working out, it’s hard to fit them all in.  This will definitely vary a bit each week.  Not so much the workouts, but what I do each day.  I don’t always go to the pool the same days each week, etc.  This is just what works for me.  I’m not a qualified professional in this aspect, so I’m not going to suggest you follow the same routine. 

Just as a note - I’m not in any type of weight loss mode.  I haven’t lost weight with the detox and haven’t tried to.  I’m working on my strength [lifting] and stamina [biking + swimming].  I would love to be able to decrease my body fat by a 1-3% but am not really concerned or focused on it.

Here is what a typical week looks like for me:

  • Monday
    • swim – 1 out of 2 swim days per week, I incorporate aqua jogging.  My workout looks something like this.  It takes me just over an hour to do this fairly intense cardio workout.  1.33 miles total
      • 100m kickboard warm up
      • 500m freestyle
      • 250m breast stroke
      • 250m aqua jogging
      • 500m freestyle
      • 250m breast stroke
      • 250m aqua jogging
      • 50m kickboard cool down
      • stretch in the pool
    • stretch – If I don’t have a million things to do [rarely], I’ll stretch more at home.  Doesn’t always happen though!
    • walk dogs – I walk the dogs just about every other day, hours after my main workout.  It’s never directly after.  They get a ton of exercise in the back yard, so they do well with this routine.  I walk them separately for about 1.5 miles each.  Total walk time is around 1 hour at an easy pace.  This is sort of a rest day.  When I’m walking Dakota, I typically run for part of the time, wearing my Vibram 5 Fingers of course.  I’m trying to build of my stamina again!  1/2 mile running, feels really far…hehe
  • Tuesday
    • bike – Throughout the winter, I’ve used my bike trainer at home or biked at the gym.  When I bike at home, I either read or watch TV to pass the time.  It’s a little uncomfortable to read, because I have to stay sitting upright and there is no backrest like at the gym.  On days I bike, I also lift arms.
      • Ride for 35-50min - I work in high intensity intervals during one of my bike workouts per week.  This would consist of, me pedaling at about 80-90% for about 1 minute, every 5min that I ride.
      • If I’m at home, I used the same resistance the whole time.  I have to hop off the bike to change it, so I just keep it on the middle setting.  It’s definitely not easy!  I remember thinking it was really hard when I transitioned from biking outdoors to biking on the trainer.  I’m sure it’s because you don’t always have resistance against you when you’re biking outside.
    • lifting – Whether at home or at the gym, I do a combo of lifting biceps/triceps/shoulders and also do an ab workout.  I’m sick + twisted and LOVE ab workouts.  At home I use free weights, and at the gym I use a combo of free weights and cable machines.  I typically lift 3 sets of 8-12 for each different exercise.
      • For abs at home, I use my stability ball or mix it up on the floor as well.  At the gym, I use the decline bench, which is evil + killer + I love it so much.
    • stretching – I incorporate a lot of stretches from a few yogadownload videos that I like.
  • Wednesday
    • walk dogs – 45min-1hr, easy pace
    • climb? – I haven’t climbed much this winter, but hope to get back into it again.  The gym we belong to has a huge climbing/bouldering area.  I hope to do this about twice/week.
    • lift legs – I’m trying to incorporate leg lifting twice a week, but am just starting!  We’ll see how it goes.  I’m currently really sore!
  • Thursday
    • swim – The second day per week that I swim, I don’t aqua jog at all.  I also typically include some high intensity intervals.  It actually helps me keep track of my laps better.  Every 10th length [25m], I sprint.  Here is an example of what this workout might look like.  I typically swim about 70-96 lengths, which takes about 45min – 1 hour.
      • 100m warm up
      • 1000m freestyle
      • 500m breast stroke
      • 500m freestyle
      • 50m cool down
    • stretch + abs – I do this once I’m home.  The pool is at a different location than our gym and is just a pool.  No stretching + abs in the locker room!
  • Friday
    • bike – Again, this is done at the gym or at home and I’ll be back to road biking soon! 
      • Steady riding for 35-50min.
    • lifting – Same as Tuesday routine.
    • stretching
    • walk dogs – 45min-1hr, easy pace
  • Saturday
    • rest day or snowboard – If I snowboard, Sunday is a rest day.
  • Sunday
    • lift legs – I head to the gym for leg lifting.  I do a wide range of exercises and keep it to 3 sets for each.  I love using the bosu stability ball [well, it’s half of a ball] to help strengthen my ankles.
    • light cardio – Typically about 20-30min of biking or this other cardio machine that is similar to an elliptical but much more like running.
    • stretch + abs – Decline bench!!!

Like I said before, this varies by the week.  I typically, fully rest 1 day per week and have 1 day per week where all I do is walk the dogs.  Since I’m trying to reincorporate climbing + legs, it’s a little harder to have 2 rest days.  Basically though, if I need a rest day, I take it.  If I need a rest week, I take it.  If I’m sick, I lay low.  I don’t overdo it.  And, I eat a LOT of food. :)  Again, this is just what works for me! 

I added in the dog walking, because it definitely is exercise, but it’s at a very easy pace.  I usually call and talk my mom while I’m walking. :) 

*For more swimming info, check this post.

This is WAY longer than I thought.  I’ll get back to my thoughts on Eating Animals soon!

No photos??

Nope! :)

Ashley

Wednesday
Mar022011

crazy good things

My morning started of with this guy, followed by a quick, but intense swim.  Don’t worry, I waited 20min before getting in the pool ;)

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I made a carob/banana/blueberry buckwheat muffin cake.  FYI - Blueberries + carob go really well together!

Carob Blueberry Buckwheat Muffin Cake [serves 1]

  • 1/4c ground raw buckwheat flour [grind raw groats into powder]
  • 1T raw buckwheat groats
  • 1T chia seeds
  • 1 flax egg [1T ground flax meal + 2.5T warm water, whisked]
  • 1/2 banana
  • 2T unsweetened almond milk
  • 2-3t maple syrup
  • 1T unsweetened carob powder
  • 1/2t cinnamon
  • 1/3c frozen organic blueberries
  • 1t vanilla extract
  • 1/4t baking powder
  1. Mix the flax egg and set aside for 3-5min.
  2. In a bowl mash the banana until very mushy.
  3. Whisk in milk, vanilla, and maple syrup.
  4. Mix in buckwheat flour, groats, chia seeds, cinnamon, carob powder, baking powder, until well combined.
  5. Mix in flax egg and then mix in the blueberries. [feel free to also add coconut + chopped nuts too!]
  6. Grease a microwave safe bowl [about 5-6” diameter] and pour in mixture.
  7. Cover with a paper towel and microwave about 1min30sec – 1min45sec.
  8. Eat out of the bowl with toppings, or flip out of the bowl onto a plate, top + scarf!

This was of course topped with the latest and greatest nut butter.

chocolate chip cookie dough almond butter

ohhh.yaaah.

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Tuesday was quite the crazy day.  Tons of coordinating going on with the house right now.  We’re on schedule to close Friday [wooohooo] and have about 12 people coming over tomorrow to give us estimates on various things.  Phone calls are exhausting.  Anyone with me??  I also had a handful of errands to run.  All good things, but nonetheless, tiring!

I did have a nice break in my day for lunch though.  Melissa [Jake’s mom] and I met in Denver, at Gaia Bistro, one of my favorites!!  Melissa and I go way back…to middle school! :)  

To start things off, I needed some caffeine.  I’ve brought coffee back into my diet about 2-3x per week.  It seems to be working really well for me, instead of drinking 1c every morning.  I did not drink this whole French press.  Didn’t want to have the shakes for the rest of the day!  The coffee was organic, fair trade, smooth and delicious.

It was a gorgeous sunny day and actually hit the upper 60’s.  So nice we ate outside!  Upper 60’s and sunny in Colorado can actually be really hot!  The sun is more intense here, I swear!

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Gaia Bistro is even gluten free friendly.  Yes, I’m eating gluten again, but decided to go with the gluten free option today.

Homemade gluten free bread?  Yes please!  I have no idea what this bread was made of, but it had a very soft texture and delicious light flavor.  It held together really well, too!  It was definitely a yeast bread, but I have no idea what flours were involved.  I should have asked, but forgot.

This samich was filled with portabella, gouda, lettuce + tomato.

I caught a quick pic before devouring the entire plate.

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The food was good but the company was better!!  Melissa is 7 months preggo and is looking fabulous.  She + her hubs are waiting to find out the sex of the baby.  She’s convinced it’s a boy, but we’ll just have to wait and see.  I don’t think I could wait to find out! 

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How adorable is this restaurant??  I’m telling you, if you live in Denver, or the surrounding area you must check it out.  I’ve eaten there 4 times now and every time it is just as delicious as the last.

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We walked around S. Pearl Street, checking out some of the shops and then I stopped in a bakery before leaving.  I couldn’t resist this gluten free cookie.

A chocolate chewie.  I’ve never had one of these before, but it was AHmazing.  I must recreate it!!!  It’s made with egg whites, sugar, walnuts, cocoa powder, and what tasted like butter or oil. 

The texture was the best part.  It was a cross between brownie and raw cookie, with a crispy edge and the most delicious chew ever.  Outstanding!

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After lunch, I scurried back to Ft. Collins, where the errands continued. 

Long day of appointments tomorrow!  Must get more sleep than last night!!

February Goals Recap + details of my workouts [my legs are currently killin’ me!], scheduled to post tomorrow afternoon.  Be on the lookout!

Ashley