Tag Archives: protein-packed pumpkin bread

Last Bike Ride in Central New York

Good afternoon, everyone!  How’s your Thursday so far?  I kicked off my morning with a 2.5-hour bike ride with Laura and MaryBeth around my tiny town.

Our leisurely ride gave us plenty of time to tri talk.  MB is such a great resource, so it was beneficial to pick her brain and discuss things like nutrition and off-season training.  Plus, I really valued talking through my long-term running and triathloning goals with a knowledgeable source.  Even though the ride was a blast, I couldn’t ignore the fact that it will be my last Central New York bike outing for quite some time.

I’m bringing my bike to the city, and once it’s there, it won’t be easy to take it home for the holidays. (Does anyone know if Amtrak allows bikes on trains?) Speaking of CNY, I have to take a moment to brag about my homestead:  Active.com named Syracuse as one of its 10 Best Triathlon Cities in the U.S.

And the article mentioned CNY Tri.  Hollerrr!


Let’s backtrack to last night’s dinner:  I heated up a piece of leftover almond crusted tilapia and roasted some veggies.

Even though the tilapia exploded somewhat in the microwave, it was still delicious.  I kept dinner on the light-ish side because I had some baking planned—more pumpkin crunch granola to be exact.

Before letting my family have some, I had to taste it myself.  You know, for quality control purposes.  Big mistake.  Friends, I literally cannot stop eating this stuff.  It’s addicting.  I’ll share the recipe tomorrow!


Before this morning’s ride, I ate two Kashi waffles with almond butter and banana slices.

Sprinkled with chia seeds for good measure.

Post-Workout Snack

Once I got home, I inhaled a slice of protein-packed pumpkin bread.

And the loaf is officially gone.

All right, it’s time to face my organized piles of chaos and start packing for NYC—ahhh!  Have a great afternoon!

What Day Is It?

After my “special talents” post, you knew this was coming.

It’s October 3.


Last night’s meal was one of my favorites—spicy shrimp with cilantro and lime.

Jasmine rice upped the ante.  I don’t remember the last time I’ve had rice—let alone a starch with dinner—so it was a tasty treat.

Plus roasted broccoli and mushrooms.

Workout – Running

This morning’s 50-minute run was relatively uneventful, except for the surprising warm weather—the thermometer read 60 degrees.  In October.  In Central New York.  Crazy! (Just for reference, we’ve had snow on Halloween; this heat wave is unprecedented.) Needless to say, a grey t-shirt was a poor apparel choice.  Oops.  Anyway, after my run, I completed some upper- and lower-body work including squats and bicep curls.


A warm workout called for a cool morning meal—protein smoothie for the win!

Into the blender went one frozen banana, spinach, frozen blueberries, almond milk, and one scoop of Jay Robb protein powder.  In case one Jay Robb-based item wasn’t enough, I also ate a slice of protein-packed pumpkin bread.

To celebrate Oct. 3, my mom and I went to Fleet Feet. (Not that I need a reason to celebrate Oct. 3 or go to Fleet Feet; let’s be real.) Say hello to runner heaven.

She wanted walking sneakers, and I realized I’ve had my Asics Gel-Cumulus 14’s for about six months.

[Back when they were brand-spankin’ new.]

These sneaks have seen a ton of races.  I bought them before the Seneca7, and I’ve worn them for the Nate Race, 4th of July 10-miler, Boilermaker 15-K, Fleet Feet’s Runapoolza, and the Tromptown Run, my first half-marathon.  Not to mention three triathlons—Cazenovia, Skinnyman, and DeRuyter–and a slew of college races Before Fitness and Frozen Grapes (BFFG).  They’ve seen a lot of pavement (and a lot of Central New York) and logged a lot of miles, so it was time for a new pair.

In total, I tried on four options (Asics, New Balance, Nike, and Mizuno), and these New Balance 870V2’s were the front-runners for a while.

Ultimately, though, I went with the Mizuno Wave Elixirs.

They fit my feet perfectly, and they’re lighter and more aerodynamic than my old Asics.


With a boatload of roasted veggies leftover from last night’s dinner, a huge salad was in order.

Beneath the veggie mound, there’s spinach, apple slices, and blackened tofu.  Yum!

Not going to lie, I’m going to take my new sneaks out for short jog in a bit.  As soon as I started lacing them up, Zelda thought she was getting a w-a-l-k.

Zelda’s pretty pleased with herself today:  Runner’s World named greyhounds as one of the best dogs for “brisk shorter runs” and “going fast.”

I could probably PR at my next 5-K if Zelda ran with me; when we go for “walks,” she pulls me along!  What brand of sneakers do you wear?  Do you have a different pair for running, other forms of cardio, and strength training?  How many pairs of sneakers do you own?  Do you ever go running with your dog?

Shopping for New York City—Complete!

Hey, everyone!  How’s your Tuesday so far?  I have some great news to share—this pile o’ stuff marks the end of apartment home goods shopping!

Woohoo!  My mom and I picked up bedding, pillows, and blankets this morning, which comprises the last of the “big stuff” (bulky and heavy items) I’m bring to New York City.  It feels great to finish shopping, but I have a feeling this is the calm before the storm—packing starts tomorrow.  Oh boy.


Keeping with last night’s Meatless Monday theme, I prepared blackened grilled tofu.

Holy cow—talk about taste heaven.  This mixture included eight different spices like paprika, lemon pepper, and ground red pepper, and it packed flavor and heat; my spice-loving taste buds were super happy.  I’ll share its exact contents next week.


With a morning of shopping looming overhead, I made a veggie-packed meal.

There were a ton of roasted vegetables leftover from last night, so I added those to a one-egg, one-egg-white base.  For a little extra staying power, I ate a sliver of protein-packed pumpkin bread.  I have a feeling this loaf will be gone very soon.

Workout – Biking

Once NYC shopping was complete, I set out on a celebratory bike ride.  Even though I battled powerful headwinds, I covered the 14.5 miles pretty easily by reminding myself that I won’t be biking around Central New York much longer; it bittersweet to think I have one ride remaining.


A blustery ride called for a warm midday meal, and black bean soup fit the bill.

Black bean is easily my favorite soup of all-time, followed by Italian wedding and chicken noodle.

What’s your favorite kind of soup?

Protein-Packed Pumpkin Bread

Autumn has arrived.  For most, this season signals apple picking and pumpkin carving.  And for those of us who love to sweat, fall means long bike rides and prime running (and marathoning) time.  Combining favorite fall flavors—like cinnamon, nutmeg, and pumpkin—this Core Diet-inspired protein-packed pumpkin bread is perfect pre- or post-workout fuel.

And it’s relatively healthy, too.

Protein-Packed Pumpkin Bread


1-1/3 cup whole-wheat flour

1/2 cup quick-cooking rolled oats

3 scoops vanilla whey protein powder (I used Jay Robb)

1 tsp. baking soda

1 generous tsp. cinnamon

1 tsp. nutmeg

1 cup canned pumpkin (not pumpkin pie mix)

1/2 cup unsweetened applesauce

1/2 cup honey

1/2 cup maple syrup

2 whole eggs

3/4 cup semi-sweet chocolate chips*

*optional, but highly recommended


1.  Preheat oven to 325 degrees Fahrenheit.  Grease loaf pan with non-stick cooking spray and set aside.

2.  In a large bowl, combine wet ingredients (pumpkin, applesauce, honey, maple syrup, and eggs) and mix together.  In another bowl, add dry ingredients (whole-wheat flour, oats, protein powder, baking soda, cinnamon, and nutmeg).  Stir to combine

3.  Gradually add dry mixture to wet mixture.  Sprinkle in chocolate chips.

4.  Pour batter into greased loaf pan and bake for 60 minutes or until a toothpick inserted into the center comes out clean.  Let cool for 10 minutes in the pan; transfer to a wire rack and let cool for an additional 10 minutes.

Cut loaf into 10 evenly sized slices.  Makes 10 servings.