Jonesee’s Breadcrumb Free Beef Meatballs

Hey everyone!

So if you used to watch my vlogs every Saturday, you know Matt and I usually do out big grocery shop that day. So this Saturday we went to Walmart, Bulk Barn and Costco and picked up many goodies, including AMAZING new spices to play with. I picked up a few things I don’t normally pick up at Costco since I have been loving cooking up various dishes and trying to make my own recipes. So this week we picked up ground beef for the meat sauce I wanted to make for dinner since we were having guests over. As we all know, Costco usually sells in large quantities so to say the least I had a good 2 lbs of beef left over, so I thought I would attempt to make meatballs for the first time!

I just made them up and gave Matt two and his response was “OOHHH MY GOSHHHH… mmmm. PLEASETELLMEYOUMADEMORETHANTWO!!!!” (no spaces since he said it so darn fast ;)). With that kind of reaction I thought it was only fitting to blog the recipe. I have another pound of beef left in the fridge so I may have to make more by the sounds of it!

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Ingredients:

1 lb ground beef
1 egg
1 cup chopped baby spinach
3/4 cup minced onion
2 tablespoons Garbanzo bean flour
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp salt
pepper ( I used a few dashes but its up to you!)
1.5 tsp Coconut thai curry spice (I bought this at Bulk Barn! you can add mild curry spice instead)

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Let’s get cookin’!!

1. Preheat oven to 375 degrees.
2. Chop up spinach and onion. Set aside.
3. Mix flour and spices in mixing bowl. Add chopped veggies and beef.
4. Add beaten egg and mix! I ended up just getting in there with my hands as it seemed to be the easiest method :P.
5. Now get in there and start molding those meatballs and place them on an oiled cookie sheet. You can play with the size you prefer, I made a medium size-ish.
6. Bake for 30 – 35 minutes (depending on your oven).

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Et Voila! Yummy beef meatballs! I am going to attempt making Turkey meatballs next. I will keep you all posted on that venture.

Now for the Nutritional Information. As you can see in the picture of the meatballs raw, I ended up making an odd number! So the information here is for the full batch split into 11! (Weird, I know! Silly Jenn. Should have made 12. Coulda shoulda woulda. Oh well!).

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One step at a time

Wanted to share a few thoughts that have been with me the past few weeks…

Since I have been officially DONE undergrad since April 22nd, I have taken the past few weeks to have a bunch of time to myself to reflect, read and renew myself. I have been thinking a lot about what overwhelms me most and how to overcome that. I will be upfront to say I have gained a bit of my weight back, about 10 lbs, and it has made me feel pretty frustrated, annoyed with myself and unhappy. I have experienced some extreme “self love” emotions to extreme lows of “self hate” for my body image in the past few months. It’s exhausting. So I took these “personal development” days to step back and reflect on what to do from here.

tumblr_m6iahq8EKu1rptw4do1_500 I realize that I have a habit of looking too far ahead and not embracing myself and the moment. I am happiest when I live in the moment. When I leave my worries of what could happen if I take this or that risk behind, I find I am freed. I looking too far ahead of where I am right now to be somewhat destructive as it makes me feel overwhelmed and almost “not good enough” to carry on. So what I have decided to do is step back and embrace each step for its ups and downs. From time to time, look bad to admire the battles I have fought and move forward with new ones.

You don’t have to see the whole staircase, just take the first step. This was an idea I followed when I started my journey in 2009, and I found a way of losing grip of that idea. One step at a time. I need to focus on each step in order to move forward and feel at ease. I know I am a high anxiety and high stressed individual, so this is what works best for me.

 

The Importance of Cross Training for Runners

I have spoke to a few groups lately on this topic and as a runner and a gym addict, I want to show people how adding in one or more extra activities to their routine can benefit their overall fitness.

So lets get the captain obvious point out of the way. Running can be hard on our bodies. It is high impact and can often cause tenderness to our joints. Cross training can help us avoid injury by supplementing in low impact work that still increases out fitness. It can also help avoid over training, give us a little mental variety and help keep our fitness up if we are recovering from an injury. With so many benefits it stumps me when I hear runners saying cross training couldn’t benefit what they are setting out to accomplish. Their punchline is that if they want to improve their running they must run and I am not refuting that. But by adding another activity or two into your routine you can increase leg speed, finish runs with little to no tenderness in the hips or knees, create a more powerful push off and create greater range of motion in your joints.

What activities should I look at when cross training for running?

1.) SOMETHING YOU ENJOY
I find people will not keep up with an activity more often than not because they hate doing the activity. No one is forcing you to do that one activity! There are tons of options out there! Take up swimming, spin class, cycling, weight lifting, group fitness classes, yoga, cross training, you name it! Most facilities have a great policy when it comes to your first class or first time using the gym, try it out and see if that is something you want to keep up with!

Find something that could improve over all fitness
As runners we are bad for neglecting our upper bodies. The only time I recall using my upper body is when my legs are completely shot on the last few kilometers of the marathon distance. Here are a few examples:

Swimming is a great cross training activity as it works the muscle groups we often don’t use, its low impact and yet still aerobic like running.

Pilates is a great cross trainer as it can have a lot of focus on the core and many runners, again, tend to neglect doing core work. Sometimes lower back pain in runners can be caused by a weak core and/or taking strides that are far too long for them.

Yoga is an AMAZING cross trainer since flexibility has been linked to increase your speed as it opens up range of motion in your hips and allows for a stronger stride.

Cycling is great because it helps develop your quadriceps at a better rate than running. Runners hamstrings tend to develop much faster than the quadriceps. When there is a significant muscle imbalance, injuries become much more prevalent. Cycling is low impact, works many of the same energy systems as running, improves hill running and increases leg speed. Not too shabby! If cycling on busy streets just isn’t your cup of tea, take up a spin class!

Plyometric work! My favorite. Plyometric movements are explosive jumping type movements. Some of these movements are performed laterally which is very different from running (so I highly suggest not performing these in your running shoes since shoes designed for running are not built for this type of movement and you will ruin your runners!). Movements like jump squats, burpees, switch lunges and so on! (AKA SUPER HAPPY FUN TIME WORKOUTS!) They help increase power, lactic threshold, and push off!

3)Low impact vs high impact
This is just personal preference but on days that I am not scheduled to run, I look for low impact exercises to give my joints a little bit of a break. These are the days I work on strength, yoga, or cycling.

Feeling overwhelmed with how you will fit it all in?
– Plan ahead! Print off or buy a calendar where you write down your schedule at the start of each week. Bring in the post its and highlighter brigade!
– If you are weight lifting, write out what muscle groups you want to target and don’t work them out two days in a row (them muscles need time to repair so they can grow back stronger!)
Write out what day is your rest day! Rest is EQUALLY if not MORE important when it comes to working out!
Make sure you have flexibility in your routine somewhere even if it is just post workout. Stretching is VERY important!

For those who cross train with their running routine: What is YOUR favorite cross training activity?

For those who don’t cross train: What is holding you back from doing so?

Goodlife Fitness Victoria Marathon 2011

Hey all!

I had a request recently to make posts of my favourite running and workout playlists. Here is the one I made and listened to for the Goodlife Fitness Victoria marathon last fall! Enjoy!!

Lose Yourself- Eminem
Howlin’ for you- The Black Keys
Crazy Beautiful Life- Ke$ha
Summer of ’69- Bryan Adams
What’s my age again- Blink 182
Drive all night- NEEDTOBREATHE
Just Can’t Get Enough- The Black Eyed Peas
Friday is Forever- We The Kings
Say you like me- We the kings
Larger than life-backstreet boys (DARN TOOIN’)
All night long- buckcherry
Feels so close (nero remix)- Calvin Harris
Sail- AWOLNATION
Marry you- Bruno Mars
Over you- we the kings
sparks fly-Taylor Swift
Just the way you are- Bruno Mars
Peacock- Katy Perry
Everybody (backstreet’s back)- Backstreet boys
First Date- Blink 182
The Reckoning- NEEDTOBREATHE
long live-taylor swift
Devil’s Been talkin’-NEEDTOBREATHE
Smile- Avril Lavigne
Sexy and I know it- LMFAO
Sorry for party rockin’-LMFAO
Hot Dog- LMFAO
E.T- Katy Perry
Kryptonite- 3 doors down
Grow a Pear- Ke$ha
Firework- Katy Perry
Better than revenge- Taylor Swift
Rock’n’roll- Skrillex
Covergirl- New Kids on the Block (YEEEEAAAA…)
Mean- Taylor swift
Tonight- New Kids on the Block
Party in the USA- Miley Cyrus
Pretty GIrl Rock- Keri Hilson
Runaway Baby-Bruno Mars
‘Till I collapse- Eminem and Nate Dogg (fitting for marathon racing music?)
Superman – Eminem and Dina Rae
Tonight (I’m Loving’ You)- Enrique Iglesias
Changed the way you kissed me-Example
Remember the Name-Fort Minor ft Styles of Beyond
The Middle- Jimmy Eat World
Good Feeling- Flo Rida
Hush-Emily Osment and Josh Ramsay
Here we go again- Joey McIntyre
Revolver (madonna vs. David Guetta)- Madonna
PHamous (Ft Chanel)- The Midi Mafia
Don’t turn out the lights- NKOTBSB
Last Call- midi mafia
Weekends!!!-Skrillex
Speak Now- Taylor Swift
Bitch Came back- Theory of a deadman
Riverside-Sidney Samson
My Body- Young the Giant
My name is Kay-Kay
Tonight Tonight-Hot Chelle Rae
Lowlife- Theory of a deadman
California Girls- Katy Perry ft Snoop dog
Look out weekend- Kid sister & nina sky
Moves like Jagger- maroon 5
big girl now- New kids on the block and Lady Gaga
Full Service- New kids on the block
Love you like a love song- Selena Gomez and the scene
lights (bassnectar remix) Ellie Goulding
Shake that- Eminem