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Bike Your Butt Off!

Now that the sun is sticking around later in the evenings, it is time to start getting on the bike! Over the past few years, the winters in Colorado have been conducive to outdoor riding year round, but not this winter—at least not for this fare weather rider. So, basically, I took the entire winter off the bike. When Bicycling Magazine contacting me about reviewing one of their new cycling books, Bike Your Butt Off!, it couldn’t have been more perfect timing.

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Each individual chapter focuses on one cycling concept, providing appropriate tips and skill drills, and has a workout to reinforce the concept. At the end of each chapter there is supporting nutrition advice from from Leslie Bonci, MPH, RD, the director of sports nutrition at the University of Pittsburgh Medical Center (UPMC) Center for Sports Medicine—hello dream job! After spending the last 5 weeks reading through the chapters and doing some of the workouts, here is what I have to say about it:

  • Great for beginners or seasoned cyclists. The first few chapters focus on topics such as getting the right gear (including a bike), changing a tire, hand signals, and general rules of the road, all of which are important for a beginner to learn and seasoned cyclists to review.
  • The workouts can be done indoors or out. Each chapter has a separate workout for indoors or outdoors. The indoor workouts could easily be performed at a gym or at home on a stationary bike or on your own bike with a trainer. This flexibility prevents crummy weather from getting in the way of a workout.
  • The workouts ease you into it. Cycling can be challenging, and so can getting back into it. These workouts ease you into things, teaching you skills for improving form and minimizing the risk of injury. Again, great for the beginner or seasoned cyclist looking to get back into things.
  • Emphasis on strength training, core strength, and stretching. In conjunction with a cycling program (or any program for that matter), cross training, core strength, and stretching are extremely important for preventing muscle imbalances and reducing the risk of injury. Each workout has a corresponding core workout and suggested stretches for afterwards. The indoor workout has you jump off the bike in the middle of the workout, do the core workout, then get back on to complete the workout—a concept called cardioresitance (CR) training. CR training has been shown to build fitness and strength in about half the time it usually takes to do both! Win and win!
  • Practical and relevant nutritional advice. Leslie guides you through “gearing up for healthy eating”, keeping food logs, a healthy eating plan, portion control, and fueling for rides, all of which would benefit anyone looking to improve their eating—cyclist or not. Her advice is clear, and the fact that it is broken down chapter by chapter helps with making small, lifestyle changes that are sustainable for supporting an active lifestyle.
  • Personal testimonials give extra motivation. Reading about others in your same shoes who have overcome challenges and achieved their goals is inspiring. Throughout the book, you will read about others who have found success with the program, which may come right about when you are ready to give up.

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I have enjoyed everything about this book. It has motivated me to get on the bike inside, given me ideas for outdoor rides, reminded me of basic bike maintenance and safety on the road, and inspired me for my future dietetics career. Thanks Bicycling Magazine for the opportunity to read, try out, and review Bike Your Butt Off! Check out their website and the book on Amazon!

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Meal Plan for 3-24-14

I hope you guys don’t mind if I continue posting meal plans.

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Normally, I spend 1-2 hours on the weekend planning meals and going to the grocery store. When we go out of town this routine obviously gets impacted, which is when I resort to some of my meal planning resources. Knowing we were going to be out of town last weekend, I immediately added the meals to my Google calendar and created a customized grocery list when I stumbled upon this meal plan on Cooking Light last week—and you can do just the same.

Monday: Grape Tomato, Olive, and Spinach Pasta with Garlicky Asparagus

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This was meant to be a “Meatless Monday” dish, but I added 3 chicken sausages (something we keep in the freezer at all times), because I just felt like I needed a little more protein.

Tuesday: Chicken with Pepperoni-Marinara Sauce with Green Beans and Toasted Garlic

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This recipe was so yummy! It tasted just like pizza! We ended up with extra leftovers, and they were even better than the first night. This would be a great recipe for kids.

Wednesday: Four Mushroom Pesto Pizza with Celery and Parsley Salad

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For the crust, the husband used leftover Whole Foods Multigrain crust and I made another quinoa crust, but this time I used 1/2 quinoa and 1/2 buckwheat, and it was still amazing!

Thursday: Herbed Rubbed NY Strip with Sauteed Peas and Carrots and Roasted Potato Wedges

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We just couldn’t resist having a little red wine with this one. I subbed 1/3rd the quantity of dried herbs for fresh in these recipes to save some money.

Friday: Cornmeal Crusted Tilapia with Squash Salad and Brown Rice

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Nice little change of pace with the squash and the fish—I definitely wouldn’t have otherwise chosen this recipe, but we enjoyed it.

Overall, here is what I loved about the meal plan:

  • Every recipe came with something green
  • Every recipe was ready in 40 minutes or less
  • It didn’t require much planning ahead
  • I was able to create a grocery list where I was easily able to check off what I had in my pantry
  • I didn’t waste any food
  • We both had enough leftovers for lunch each day
  • I hardly modified the recipes

What I didn’t love about it:

  • Some meals required me to use more pots and pans than I normally would (lucky for me the husband does the dishes!)
  • I spent more money than I normally would even though I subbed dried herbs for fresh

Let me know if you make this meal plan and how things turn out!

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Since I missed you all last week, I have something extra special for you…a meal plan and grocery list for next week! Each recipe is designed to make four servings. Make the full recipe and package up the leftovers for lunch the next day or other subsequent meals depending on the amount of people you cook for, if you dine out, or your schedule for the week.

Meatless Monday: Peanut Noodles with Brown Rice Pasta and Veggies from Naturally Ella

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Double this recipe for leftovers and use 1 head cauliflower, 4 oz. sliced mushrooms, and 1/2 cup frozen edamame for the veggies. Use 1/3 cup coconut milk and 1/3 cup water in place of 2/3 cup veggie broth (or water); you will use the rest of the coconut milk later in the week. I skipped the bean sprouts and cilantro to save money, but feel free to add them if you wish. Use Tinkyada brown rice pasta to make this recipe gluten free or whole wheat spaghetti if you are not gluten free. There was quite a bit of extra sauce that I wish I had made extra pasta for, so you may want to make an extra 2 oz. or so of pasta to soak up that sauce and add another serving.  You could also save the sauce for something else.

Plan ahead: if you plan to make tomorrow’s gluten free pizza crust, rinse and soak the quinoa overnight and plan on a little extra time to make the crust and then top it. Alternatively, you can make it a few days in advance.

Tuesday: Chicken Pizza from MyRecipes.com

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For the crust, the husband had our favorite Whole Food’s pre-made multigrain dough that he rolled out. For myself, I made this gluten free quinoa crust that was super simple and delicious! Double this recipe if you are only making this crust and not using any other type of crust. This recipe uses the remaining 4 oz. of mushrooms you didn’t use in Monday’s peanut noodle recipe. Instead of fresh thyme and parsley, you can just sprinkle it with dried before cooking. Serve it with a head of sliced kale massaged with your favorite salad dressing or your own!

Plan ahead: make 1 1/2 cups short-grain brown rice, toss with 1 tablespoon cooking oil, and refrigerate for tomorrow’s meal.

Wednesday: Curried Fried Rice from Cooksmarts

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Use the remaining coconut milk you have from Monday’s recipe to make this creamy and incredibly easy fried rice!

Plan ahead: cook up 1 cup dry quinoa for tomorrow’s meal.

Thursday: Cajun Shrimp Chicken and Quinoa Casserole from This Gal Cooks

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Use chicken thighs (cut into 1” cubes) in this recipe instead of shrimp to (1) save money and (2) add variety since the fried rice contained shrimp. Also, use mozzarella cheese instead of fontina for the same reasons. To microwave the broccoli for the side, put it in a microwave safe container, add approximately 1” of water, cover loosely and microwave until al dente; about 3-4 minutes. Top with salt, pepper, Spike, or whatever seasonings your heart desires.

Just a tip…

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Freeze leftover tomato paste by the tablespoon full on a parchment paper lined plate, transfer to a freezer bag when completely frozen, and use as you normally would allow some extra time to defrost. You’ll never waste tomato paste again!

Friday: night out with friends or a fridge clean out of any leftovers!

Here is your grocery list for these meals with the modifications listed:

Print here!

Produce

¨ 1” knob fresh ginger

¨ 5 cloves garlic

¨ ½ medium onion

¨ ¼ cup vertically sliced onion

¨ ½ cup chopped sweet onion

¨ 1 head cauliflower

¨ 8 oz sliced mushrooms

¨ Bean sprouts (optional for garnish)

¨ Cilantro (optional for garnish)

¨ 2 limes (optional for garnish)

¨ 1 red bell pepper

¨ 2 tablespoons chopped fresh parsley (or a sprinkling of dried)

¨ 2 teaspoons chopped fresh thyme (or a sprinkling of dried)

¨ 1 head kale

¨ 3 green onions

¨ 4 medium tomatoes

¨ 1 jalapeno

¨ 1 large head of broccoli

Refrigerated

¨ 1 (12-oz) portion fresh pizza dough (or 1 ½ cup quinoa, 2 teaspoon baking powder, 1 teaspoon salt, and 2 tablespoons oil to make two of your own gluten free crust – see recipe)

¨ 1 cup (4-oz) shredded fontina cheese

¨ 1 cup (4-oz) shredded mozzarella cheese

¨ 4 large eggs

Bulk

¨ 2 tablespoons cornmeal (omit if making gluten free pizza crust)

¨ 1 ½ cups short grain brown rice

¨ ¼ cup peanuts, crushed

Canned and Packaged

¨ 1 (15-oz) can coconut milk

¨ 1 tablespoon tomato paste

Pantry

¨ 4 tablespoons peanut butter

¨ 1-1 ¾ teaspoon crushed red pepper

¨ 1 tablespoon honey

¨ 2 tablespoons soy sauce (or tamari to make gluten free)

¨ 8-10 oz brown rice or whole wheat spaghetti

¨ 6 ½ tablespoons olive oil

¨ 4 tablespoons of your favorite salad dressing (or the ingredients to make your own)

¨ 1 tablespoon red curry paste

¨ 1 tablespoon fish sauce, soy sauce or tamari

¨ ½ tablespoon brown sugar

¨ 3 tablespoons cooking oil

¨ 2 ½ teaspoons Cajun seasoning

¨ Salt and pepper

Meat and Seafood

¨ 2 (6-oz) boneless, skinless chicken breast halves

¨ 1 (4-oz) bulk sweet Italian sausage

¨ 1 pound shrimp, peeled and deveined

¨ ¾ pound boneless, skinless chicken thighs

Frozen

¨ ½ cup frozen shelled edamame (optional)

¨ 2 cups frozen peas and carrots

 

Just a reminder to follow me on Pinterest for regular meal planning ideas! Enjoy!

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