learning to eat, cook, and live healthier one day at a time.

Category Archives: Whey

Happy Memorial Day!

Having Monday as my typical day off is always nice when if falls on a holiday. Some of my coworkers and I had plans to get together by the pool at my apartment building and maybe grill some hotdogs today, but rain is ruining those plans.

Despite the gloomy weather, I accomplished my final long run of my half marathon training this morning!


AHHHH!! It was a rough one. But I did it.

I was just not feeling like a run this morning. I was doing alright for the first 5 miles or so, but cramped up really bad after eating a couple PowerBar Energy Blasts around mile 7 and the run just went downhill from there.

I had the energy blasts during my 11 mile run last week and felt like they really helped. Not sure what happened this time. It was also warmer than I like in the mid 70s, and I felt dehydrated towards the end. Ugh.

Even so, at this crappy pace I would still finish the half marathon in just under two hours, which is my goal.

I wanted to collapse on the floor when I got home, but decided to stretch and take and ice bath before diving into a yogurt bowl I prepared before the run.

yogurt bowl

yogurt bowl

Yes, I really needed that Oreo on top. I used plain nonfat greek yogurt, 1/2 scoop vanilla protein powder, about 2 TBS oats, chopped strawberries, blackberries, and the Oreo. Solid post-run meal. Oh, and I chugged about 3 glasses of water.

Backing up.

I want to share a protein pancake recipe that I made for breakfast yesterday. I make protein pancakes so often I really don’t even pay attention to what I’m doing anymore and just kind of throw stuff together. However, this batch had a texture that was so close to real pancakes that I just have to share it.

Oatmeal & Cottage Cheese Protein Pancakes

oatmeal protein pancakes

protein pancakes


  • 1/4 cup oats
  • 1/4 cup low fat cottage cheese
  • 1/2 scoop vanilla whey protein powder
  • 1 1/2 egg whites
  • 1/4 cup almond milk
  • 1/4 tsp baking powder
  • 1/4 tsp cinnamon
  • pinch of salt
  • berries, PB, syrup for topping


  • combine all ingredients (expect toppings) into blender
  • blend until well combined, should reach batter-like consistency
  • heat medium skillet to medium-high heat, spray with nonstick cooking spray
  • scoop about half of batter into skillet, cook 2 minutes each side.
  • repeat with other half of batter
  • top with anything you’d like!
close up cakes

close up cakes

Sometimes it’s just all about getting that perfect texture, and these cakes have it. I topped mine with strawberries, banana, and some PB2.

You can easily switch things up in this recipe. Regular milk in place of almond milk, or whole eggs instead of egg whites. Part of the fun I think is experimenting and making a recipe your own.

Anyway, I have some extreme meal prep on the agenda for today until the weather clears up! Okay, not really extreme meal prep. It’s probably pretty wimpy compared to a lot of people. But, fruit salad is on the menu for the week again which is very exciting.



It was a gorgeous day in Sioux Falls! That never seems to happen on my days off. It was sunny with barely any wind, perfect for my morning run!

I headed out for a 9 mile run this morning after my typical pre-long run snack of toast with peanut butter and banana.  This was the first run of my half marathon training that I really felt seriously fatigued toward the end.


Not too proud of that time. I’d like to keep my pace right at or below 9 minutes/mile. I think the weekend of partying it up and eating some not so healthy treats did a number on my body.

Despite not being thrilled after the run, I was proud that I made it through. It means I’m one step closer to race day! Can’t wait for the adrenaline!

After my run I dug into my very first overnight oats ever! I prepped the oats last night using 1/2 cup oats, 5 oz plain greek yogurt, 1/2 cup unsweetened almond milk, 1/2 scoop vanilla protein powder. I let the oats soak and thicken overnight before topping them with blueberries, strawberries, cinnamon and PB2 this morning.

overnight oats

overnight oats

Sorry about the crappy phone picture. I’ve been avoiding charging my camera for the past two weeks.

oats up close

oats up close

I am officially a fan of overnight oats, especially after a sweaty run or workout. I think next time I’ll add a little less milk to get them extra chewy. The oats fueled me for a day of searching for a Mother’s Day present before sitting out to enjoy the beautiful day.

65 and sunny

65 and sunny

Call me crazy, but 65 and sunny is good enough for me. I know soon it will be 90 and humid and I won’t be able to take it. I’m taking advantage of the nice mild weather while I can. It was so relaxing I actually fell asleep for about 30 minutes…embarrassing.

Now I’m about have way into Frozen. I needed to see what all the hoopla was about surrounding this movie. So far, so good!

Good Evening!

As I said earlier, a 7 mile run was on my agenda today as part of my half marathon training. The weather was my favorite for running. About 40-45 degrees, partly sunny, nice breeze. I did an out and back run along the bike path in Sioux Falls. It was honestly an ideal run, but I still feel like I could have pushed myself a little harder. Here were my finishing stats:


It would be awesome if I could keep this pace during my race. Fingers crossed! After my run I spent some time stretching outside on this beautiful spring day, and headed inside to refuel with a smoothie bowl.

Outdoor stretch

Outdoor stretch

Giant smoothie bowl

Giant smoothie bowl

Into the smoothie went:

  • 1/2 frozen banana
  • frozen strawberries
  • scoop of plain greek yogurt
  • 1 scoop vanilla protein powder
  • frozen kale
  • fresh spinach
  • almond milk
  • ice cubes
  • topped with kashi

I felt very accomplished after my run. I know it was only 7 miles and I have a long way to go before my half marathon. But knowing that I can run half of a half marathon easily makes me feel much better about going the rest of the distance! Gotta stay positive.

Meal Prep:

Tomorrow is going to be a crazy long day for me. I will be spending the first half of my day covering a court case, and the second half working on the Sioux Falls municipal election. I’m looking at a 14 hour day, roughly. Yikes! I made sure to pack most of my meals since I don’t know when or if I’ll get a break at any point.

Lunch, Dinner, Snacks.


Tuesday meal prep

This is usually what my daily meal prep looks like, minus dinner. Apart from breakfast at home, here’s the menu:

  • large apple for mid-morning snack
  • turkey and cheddar sandwich with veggies and string cheese for lunch
  • quest bar for snack
  • pulled pork with beans and quinoa for dinner

I’m sure I’ll need a late night snack by the time I get home. I also have plans to bake some sugar cookies tonight to bring into work. I have a feeling one of those will also sneak into my lunch bag!

Off to get baking!

So have I mentioned that South Dakota is windy?


Just some casual 33 mph winds…no big deal.

That’s what I was dealing with this morning during my 5k run. This 5k was part of my half marathon training. Technically, I was supposed to run a real 5k race, but since my training schedule has to work around my strange work schedule, there was no actual 5k race that I could do today or even this weekend.

I decided to just try to run it to the best of my ability, as if it were an actual race.

The first half I actually had a tail wind and was doing a 7 minute mile pace. Once I turned around to come back, it was a different story. Running directly into those winds slowed me down to almost a 9 minute mile.



The stats


It wasn’t a terrible finish time, but I wanted to finish in under 24 minutes. I know I would have if there wasn’t this ridiculous wind. But hey, you never know what it’s going to be like on actual race day.

Although running into the wind is absolutely terrible, I find that if I look down at the ground in front of me instead of straight on it feels a little easier. Not sure if it actually makes a difference, but it feels like it does!

I followed up my run with a quick legs workout that looked like this:

  • Superset Leg Curls & Leg Extensions 3/12
  • Superset Leg Press 3/12 & Calf Raises 3/20
  • Stationary Weighted Lunges 3/12
  • Superset Donkey Kicks & Fire Hydrants 3/12

Followed by a quesedilla lunch and a couple errands!

After running some errands I came home and had a little greek yogurt parfait with two of my favorite fruits.


Yum! The parfait included plain greek yogurt, 1/2 scoop vanilla protein powder, cinnamon, topped with strawberries, blackberries and Kashi cereal.


I put the blackberries on the bottom to try to make it pretty, but they kind of got lost. Whoops.


Mixin’ it up

So it’s starting to thunderstorm in Sioux Falls and apparently there’s a chance for a tornado nearby tonight? I’m thinking of heading down to the hot tub in my apartment building before dinner. Sounds nice and relaxing, right?

First of all, it’s cold Starbuck’s drink weather in Sioux Falls.

Iced green tea

Iced green tea

It’s also sunroof season. For now at least.

Let’s back up. I wasn’t feeling so hot this morning after a fun night out last night. I would have loved to go for a run in the 60 degree weather with no wind, but I knew it wouldn’t end pretty if I did too much moving today.


This morning I wanted one thing and one thing only; oats.


Oats with flax, vanilla protein powder, PB2, banana, craisins, and Kashi cereal.

Then I fell asleep for another two hours…yikes.


After moping around my apartment and drinking about half my body weight in water, I still wasn’t feeling the best. Perhaps a nice cold smoothie would do the trick?



Scoop of chocolate protein powder, 1/2 frozen banana, frozen strawberries, cocoa powder, spinach, 1 TBS peanut butter, greek yogurt, water and ice cubes.

By this point I knew a run wasn’t in the cards today. But I felt like I could muster enough strength to get a little shopping done. I headed to the grocery store to pick up my weekly essentials and some more shopping fuel.



Old standby.

Shopping was a hit. TJ Maxx just got a bunch of new stuff in and Express had 30% off clearance. Today I learned short people like me really can pull off maxi dresses! Now if it would just stay warm enough to wear one.

While browsing the racks, I had a weird craving for a mexican style burger. Weird? I decided that’s what I would be making for dinner, and sweet potato fries sounded like a fitting side. So, I bring you a homemade sweet potato fries recipe!

Sweet Potato Fries:



  • Slice sweet potato into about 1/4 inch strips
  • Spread evenly on baking sheet
  • Drizzle with 1-2 TBS olive oil, sprinkle with salt, pepper, cayenne, or any other spices
  • Bake at 450 degrees for 20 minutes, flipping half way through

And that’s it!



Alongside my mexican burger topped with jack cheese, guac, plain greek yogurt, salsa, peppers and onion.


I’m so happy I had this craving. It really hit the spot. Brought me back to my sophomore year of college when I worked at a diner and ate “mexican burgers” at least twice a week.

I’m still feeling pretty sluggish and am bummed I wasn’t able to get a workout in today. Tomorrow I have a timed  5k on the agenda and a lower body workout as well. I’m hoping to get the 5k done in less than 24 minutes, but we shall see!



I don’t normally have time to blog in the morning, but I’m a lucky girl today and don’t have to head into work until noon! Great start to Friday.

I took my time waking up this morning with a 3 mile run on the agenda for my half marathon training. Since I had the extra time, I decided to properly fuel my body with a little snack before hitting the trail.


Rice cake topped with PB2 and craisins. Accompanied by a cup of hazelnut coffee.



Normally I don’t eat anything before my morning workouts, because time is so limited and I need at least 45 minutes to digest anything before exercising or I’ll cramp up instantly. I don’t like feeling like I’m depriving myself in the morning, especially before a run. The second my stomach starts grumbling in the middle of a workout I just lose all motivation and energy, and start wanting to eat my hand. I was very excited about getting to put something in my stomach before my run this morning.

It’s amazing how much more I enjoy running outside than on the treadmill. It was still a chilly 35 degrees when I left my apartment, but the run seemed to fly by.



I’ve managed to take about 20 seconds off my average 3 mile run pace over the past week. Hopefully that trend continues because I’ve really become a slow poke.

I followed up the run with a good long stretching session and a strawberry banana spinach protein smoothie.



I figured I’d get a little festive with St. Patrick’s day weekend on the horizon. I threw the following into the blender for this concoction:

  • 1 frozen banana, peeled
  • 5 frozen strawberries
  • 1 scoop vanilla protein powder
  • 1 5.3 oz container Dannon Greek Light n’ Fit strawberry yogurt
  • 1/3 cup chopped frozen spinach
  • about 1/2 cup water
  • handful of ice cubes



Can’t go wrong with a post-run smoothie! Too bad now I’m freezing which means it’s time for another hot cup of coffee before I have to get ready for work! I’m super excited for this weekend. Mike is heading here tonight, and tomorrow is my co-worker’s birthday celebration. We have plans to go to a hibachi grill, something I haven’t done since high school. I’m ready to feast!


Good morning!

Sunday mornings call for a special breakfast. I was really craving a sweet potato breakfast scramble this morning, but groceries are running a little low right now. I settled for a version of protein pancakes that included oatmeal, egg whites, cottage cheese, and protein powder. The end result was nice and satisfying.

  • oatmeal cottage cheese cakes



  • 1/4 cup quick oats, or regular oats
  • 1/4 cup low fat cottage cheese
  • 2-3 egg whites
  • 1/2 scoop whey protein powder
  • splash of milk (I used unsweetened almond milk)
  • cinnamon and splenda to taste
  • fruit, nut butter or syrup for topping


  • Combine all ingredients except toppings in a medium bowl
  • Spray cooking spray into medium skillet over medium high heat
  • Pour half of mixture into pan
  • Cook each side for about 3 minutes, lifting edges to prevent sticking
  • Repeat with other half of mixture
  • Top with anything you’d like!

I topped my pancakes with heated frozen blueberries and PB2.



Yum! The cottage cheese keeps protein pancakes nice and dense. It also prevents them from drying out which is big for me. These cakes are sitting nice in my belly right now. I’m planning on hitting the gym in an hour or so then off to the grocery store. I just love Sundays!

Also, last night Mike proposed the idea of running the Minneapolis Half Marathon with me in June! I always try talking him into doing races with me. The last one we ran together was the Turkey Day 5k in 2012.

Turkey Trotters

I think the experience was a little traumatic for him after I whooped him. But I’m super excited he’s considering running the 1/2 marathon with me. Should be a blast!


  • Do and your significant other run races together?
  • Do you run at the same pace or let each other do their own thing?


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