First of all, thank you for the encouragement from my last post. I am very blessed to be part of this Cotter Team, and I have say.. the hubs makes a great captain
. WE are also very blessed to have an amazing support system; friends, family, etc. And when I say amazing, I mean the speechless kind… AWE-mazing.
Anyway, just wanted to pop in mid week and give a little update. The 2nd PRP treatment went well. This time they made two insertions, one in the ankle and one in the knee. Dr. Fullerton said James’ ankle was extremely tight with limited flexibility. Could all be knee related too. Crazy how the whole body is connected (through injury and healing).
Speaking of healing. He’s taking the rest of the season off to do just that. Well, besides swimming. Both of us are a little limited on cardio right now and focusing on strength/stretching/yoga/etc. That being said, we’ve changed our diet a bit.
We don’t count calories in this house. Instead, we focus on nutrients. The next few months are more good fat/protein based and high in antioxidants and anti-inflammatory rich foods. I’ve been making more coconut flour based breads, more green juices in the morning, and more fish and eggs at lunch. I’d say this is about 80% of our diet right now. Just real food. I don’t buy a lot of cereals (for now), and I use more nut based GF granola.
Now don’t get me wrong, when we want something, we will get it. Like a late night Wendy’s Frosty run, etc. But the hubs has asked me to keep him in “good form” while he is not racing or training, so nutrients are KEY!
As for me? I am still trying to get all the extra nutrients i can! Allergy friendly Protein shakes, juicing, and spoons full of coconut butter have been my go to. Plus it’s been easy on my stomach, phew!
Here’s a protein bread recipe that I adapted from Maria’s Site. I just LOVE HER!!
| Grain Free/Gluten Free Protein Bread |
- 6 eggs, separated
- 3/4 cup unflavored egg protein
- 1/4 cup goats milk powder
- (can also just use 1 cup protein powder- plain, no goats milk powder)
- 4 oz organic cream cheese, room temperature
- 1/2 tsp caraway seed
- 1/2 tsp black pepper
- *any spice can be added to this
- *to make vegan use egg white replacer, vegan protein, and tofutti cream cheese or other vegan cream cheese.
- Preheat the oven to 325 degrees F. Separate the eggs (i did what she did and saved the yolks for later), and whip whites until stiff (I used a hand mixer). Then carefully fold in protein and herbs/spices. Next fold in the cream cheese (make sure the whites don’t fall). Oil your bread pan and fill with “dough.” Bake for 40-45 minutes or until golden brown. Let cool before cutting so bread doesn’t fall. Cut into slices. I also thought about making these into buns or muffins. Both work!
We like to pair it with vegemite, almond butter, organic cultured cottage cheese, etc.
And let’s not forget healthy bites. I made a bite which I like to call the MAC DADDY. Dried cherry, ginger, mac nut, and pineapple. Great source of antioxidants from the cherries, and ginger root for an anti-inflammatory .
Well, that’s it for now.
What is KEY in your life right now? Food related or not!
Cheers,
LC
{ 68 comments… read them below or add one }
Ooh I’m your 1st comment of the day! YAY!! I think right now it’s eating clean and healthy and of course EXERCISE. Since becoming healthier I love exercising and eating healthier. Can’t wait until I reach my goals! Woohoo! Family & friends are important too. We all need strong support systems right??!! Thanks for this
yes! and i can’t wait to be there “virtually” when you do hit those goals!
Me tooo!! I’ll be posting pics & stuff on FB so people can see b4 & after. And I will definitely be putting in an order for the MacDaddy bites HAHA!
I agree – getting in the key nutrients is so important. I think (totally unprofessional opinion mind you) that when you eat nutritiously dense, whole foods, then you don’t have to worry as much about the calories. When you eat healthy and well-balanced foods you tend to feel more satisfied for a lot longer and eat less. Or I do anyway. I always feel off when I start eating junkie foods. Hope the treatments help James. Maybe he needs to try dry needling too
Heather (Where’s the Beach) recently posted..Dead Garmin & Humidity Kicking My Running Butt
totally agree! and i think i need to find out where there is dry needling here. Just in case. good call!
LCCotter recently posted..Nutrients are Key
biomechanics are everything in terms of injury! when i was an athletic trainer, i would look at people’s gait constantly to see if they were putting themselves at risk for future injury. it’s all about prevention and i’m sure the doc is advising core strength and proper posture as he heals.
omg. the bromelain in pineapple also helps reduce inflammation! those are incredible little bites! the key in my diet right now are both tumeric & fatty, oily fish! also key in life: yoga and breathing!
The Delicate Place (@misathemeb) recently posted..shabby apple gift card giveaway!
yep! you nailed it woman! we are doing all that. Man, we should have just hired you to come live with us. And love my tumeric! DITTO!
Beautiful everything as always. You’re an amazing duo!
Key in my life right now is support and me time. Sometimes, we need to do a better job at giving ourselves the time we need. I’m realizing it’s not selfish – it’s necessary.
Heather @ For the Love of Kale recently posted..A Few of My Favorite Things
i like that heather! that is key! because you can’t be there for others until you are taken care of, yes? Big hug!
Oh gosh so jelly of your late night wendys frosty run….i would add some fries with honey mustard to that order! Looking forward to more healthy bites!!
oh yum yum, that’s good stuff. Maybe we need a frostys run tonight! haha. p.s. i can’t read your blog.
well i have a (literal) new key – the key to j and my first apartment together! love!
teabagginit recently posted..Breakfast Food Friday
YEA!!!!! So happy for your new KEYS! pics soon?
I think I need a diet that’s more good fat/protein based and high in antioxidants and anti-inflammatory rich foods. Sign me up! My problem lately is that I’m not super inspired to cook. Or maybe I’m just lazy. Seriously, glad to hear that James’ treatment went well.
Christine @ Love, Life, Surf recently posted..Mercedes Maidana: Big Wave Surfer & City Girl
I wish i could come cook for you! i’d love it. YOu are one busy mama, but i bet those green smoothies are helping!
nutrients are so key!! I’m learning that more and more. What is key in my life right now is resting my body!
Brittany @ Delights and Delectables recently posted..WIAW #9
amen amen! i love it when you comment, cause it’s always something that i meant to say. like this!
You are too sweet! xoxo
Brittany @ Delights and Delectables recently posted..WIAW #9
I do count calories and watch my nutrients. I’ve been doing this for about 6 months now and love knowing exactly what’s going in my body. I think I’ll continue this strict tracking for about a year so I can gain more knowledge so that when I go on my own (without tracking) I’ll be familiar with the nutrients I’m taking in.
Katie @wishandwhimsy recently posted..FitFluential Style & WIAW
To dream big and go for it! Life is too short too not be where you love and surround yourself with the things that make you happy! I always have this revelations when I go to Nantucket and I need to act on it, because being happy is KEY! xoxo
She Rocks Fitness recently posted..LOVE My Morning Runs!
oh yes, love it! shall we all move to nantucket now? Lets go! #soserious
PRP- that sounds super promising w/ knee and ankle!
The body is rather fascinating w/ how it is all connected (however, biomechanics was my least fave class in university…too much math!)
Key in my life…nutrients need to make it back to the top my weeks of living off of toast and pb and Vega shakes is starting to take it’s toll I think!
Bre recently posted..fail & failure…
so far so good with the PRP!! And at least you are getting vega! Thats nutrients!
Nutrients are key over here too. But even more than that, relaxing is key. I have had such a stressful last…oh FIVE YEARS of life, that I need to relish these few months of relative calm. After buying a house only a month ago, I could easily fall into the must do XYZ NOWNOWNOW trap, but I keep reminding myself that I don’t HAVE to be busy right now. In a month and a half, I will be and I won’t be able to change it then.
A good reminder right now, in fact, as I contemplate what to do for the next hour before my evening plans. I’m off to read for an hour!
Katie recently posted..More coffee. More cookies. More coffee cookies?
that is brilliant Katie! so often we think we must be busy ASAP. But sitting still is KEY, it’s stillness that recharge us, y know?
I So heart you for posting this recipe! I’ve got to start baking, but it’s harder now that I need to focus on protein so much, but this would be so perfect!
Thanks for the update on your hubby’s injury and training! Y’all are due for some good in that department!
Laura @ LauraLivesLife recently posted..Guess what I ate Wednesday (WIAW)
yes, you will totally like this. It tastes like cheesy bread to me. a good fix too! hope you are healing. Thanks for all your support for us Cotters.
Seems to me I’m in the exact same boat as you and the hubs! I haven’t really been able to do much cardio for about a month (other than little 15 minute runs at PT and testing out my bike every few days), so I’m just focusing on getting as good nutrition as possible. Antioxidants FTW! I’ve been drinking tart cherry juice after PT and adding turmeric to…well, everything haha. Love the protein bread idea too, I’m definitely going to try this out!
Kate @ Work in Progress recently posted..STUCK.
oh yes, cherry juice it up! praying for you next month too! Stress free.
I think that’s a really smart way to look at things! I can’t count calories without getting obsessive so that is out for me. We try to really focus on all-things-in-moderation. Portion control when it comes to less healthy foods. Working toward eliminating highly processed foods. And of course eating all the veggies and fruit we want.
Rach recently posted..White Chicken Enchiladas (and my precious pup!)
such a great perspective. Food from earth and lots of it. Right?!
sounds like we are all on the same boat – rest, healing, eating good real good filled with lots of fat
purelylori recently posted..wedding flowers
now if only we could be closer and enjoy some yoga together! p.s. where do you buy your duck eggs and raw egg yolk?
Hey girl I get my duck eggs from the local health food store here that gets them locally from a farmer, I use my duck yolk as my raw yolk on salads. And for our raw egg yolks Michelle and I get eggs from local farmers and again just break open the egg place egg whites in skillet to cook and place the raw yolk on our salads as is. We only do this when we know it is a high quality duck or egg yolks, if we buy regular store bought eggs we usually cook the whole egg.
purelylori recently posted..Best ways to train a puppy
Goodness gracious that protein bread looks awesome! Great job on increasing those nutrients! They are definitely so important and tend to be overlooked! This week I’m focusing on my rest!! Finally! And taking it super easy for the next month. I’m going to focus on pilates, walks, and yoga. I’ve got to let my body heal and I’m going to do what’s right for it. And for now that is limiting exercise! I may be antsy, but I need to do what’s best for my health. I think we’re on the same wave length over here
Lisa recently posted..WIAW #17
it’s going to feel so good and so hard at the same time, but worth it! What a great goal Lisa!
Oh those bites sound delicious. Darn it, I have yet to try vegemite or marmite. So glad the second treatment went well. You do a mighty fine job taking care of your man (and yourself).
Hugs friend. Will keep praying Team Cotter. 
i think you’re just waiting for me to come share that vegemite with you, yes? don’t worry, we’ll make it happen. Hope you are getting some rest this week!
So glad you included Vegemite! Love it!!! Hope your husband recovers soon. Sounds like a good diet plan you are on!
Jess recently posted..Can you get rid of Cellulite?
vegemite is a must! you know that. YUM!
THAT BREAD!!!!!
yes.please.
Miz recently posted..PLAYouts: Doing the sprinkler.
this is your kind of bread. And totally tornado approved.. or so think.
Counting contents, not calories – absolutely.
Once I learned to look first for sat fats, my life changed:)
I love a good bread recipe, especially GF! But vegemite, come on, haha!
i know i know, i am vegemite lover now. What happened?!!!
Miggidy miggidy miggidy migiddy mac daddy! (Criss Cross will make you jump jump!)
Sorry. That name is just awe-some. As are you.
Yes, the speechless kind.
Missy recently posted..(¯`*•.¸,¤°Breathe~¤..♥
you know i just love you even more for this comment. Is that even possible? Oh yea!
Seriously you win wife of the year! I loved these last two posts and seeing more about what goes on behind the scenes. You are such a loving, caring woman and the best team player ever! I sure hope this second treatment works. Praying for you guys!
you are just too kind and i adore you. You and billy are such a great team and we admire the way you approach life and marriage. it’s beautiful! Cheers to the little one on the way and thank YOU for always always being there for us.
For me, right now…morning quiet time with Paul is KEY. I have never (I mean NEVER) been a morning person, but I am actually really enjoying getting up at 530 every morning with him and reading our Bibles and studying. Its not a ton of time, but it starts our day right and I absolutely love it. I look forward to it every day.
Cinnamon @ eatpraytri recently posted..WIA{yesterday}Wed & fitness (new tri!), housekeeping and 23PAWS!
that sounds magical!! Enjoy every moment! Such a special time. Love it!
Okay — I am finally going to ask. What’s going on with you that you can’t do cardio? I feel like I missed something HUGELY important and haven’t asked because I really feel like I should already know.
This post is extremely helpful. Nutrients are key! You don’t need to calorie count if you’re eating the right nutrients (assuming you don’t have a bunch of weight to lose — which you really really don’t).
Calee recently posted..Another Very Special Birthday
i need to email you. Just a bunch of gut stuff that happened over the past 3 years. Took a toll on me in NZ and i lost a bunch of weight. Let’s just say food would not stay in me. So light cardio is just to regain weight, ya know?
Ahhh — I hear you. I lost a ton of weight in college partially because I got really into exercise/diet but because of that. Which lead me to laxative use because I was all like “welllll it’s not any different than it was before, right?” wrong. D’oh.
:/ Well I’m glad you’re on the road to recovery! PS I think my HBs are coming in the mail today!
Calee recently posted..Another Very Special Birthday
Real nourishing foods and a few treats are good balance if you ask me
glad the treatment went well and you are both recovering and healing well together!!
totally! Main reason i made healthy bites! Nourishing yet a treat, yes? Oh hey, i just love you. Wanted to say that!
I totally agree when it comes to nutrients/antioxidant value in food – so much more important than the whole “calorie counting” thing.
It IS amazing how the body is so connected… Viper is having problems with his feet (alignment/tightness) which is throwing out his hips, and causing him pain. His podiatrist has recommended yoga (!) so he is my first “student” ha. Calf stretching ahoy!
Goes to show you need to treat the body holistically – don’t just focus on the one part that is having a problem…. treat the body as a WHOLE
Lou recently posted..health food store freak-outs and what to invest in
oh no viper! that’s not good. But i am kinda glad that he gets to have you as an instructor. I bet he likes it too. wink wink.
I am so glad Jame’s appointment went well. I know this rest will bring him back better than ever! I love that you focus on nutrients! That is the key to healing inside and out! For me, it’s definitely laughter. I’m soaking that up…oh and really trying to not focus on the stuff I can’t change…only on the things I can!
Sarena (The Non-Dairy Queen) recently posted..Mental Cooking Cleanse…
laughter, i love that you said that. It truly is an amazing medicine. We could all use a little more laughter in our “diet” of a life.
key for me right now is rest days…and making sure I get enough sleep. I’ve been tired a lot lately. not good!
Alysia @ Slim Sanity recently posted..planking it out
oh yes, take that rest, it’s worth it. You are one hard worker!
Good for you both! Way to maintain that balance. Just curious- which protein powder do you like? (brand)
Chuck recently posted..Uniquely Normal
I like the unsweetened whole foods whey protein or jay robbs unsweetened isn’t bad either. Oh and BioChem is awesome!
I’ve been looking for a good protein bread! Can’t wait to try this. Do you think it would work with any protein powder, or does it need that egg protein?
Glad the knee is coming along, and they he’s getting the rest it needs for a come back!
i actually used unsweetened whey and part goats milk powder. worked great! i think any would work. I might try pea protein next. Let me know if you try it laura!
This post is great.Thanks..
Wow, that looks really good! I love goat cheese so i’m wondering about the other goat products.
Thanks for the welcome back
goat yogurt is good! you should try that! so good to hear from YOU!