Monthly Archives: July 2011

The nemesis has been found… in FROYO!

Apparently, frozen yogurt is THE thing in Saint Louis. That, and cupcake shops. Since I am strict on the g-free diet, I have no interest in the cupcake side of things, but I do love me some froyo. And I’ve been loving it indeed. I use it as a treat for my diet-redux: no more than once a week, and fruit/nuts instead of candy toppings.

My world was rocked this week with an email from my friend, E. She emailed the company, Orange Leaf Yogurt, which is a fro-yo chain that is here in town:

Hi E,

Orange Leaf Frozen Yogurt has multiple Gluten Free yogurt flavors. The only flavors that are not gluten free are: wedding cake, birthday cake, brownie batter, snickerdoodle, red velvet, cookies and cream, peanut butter and chocolate peanut butter. All of our other flavors not included on the list above are gluten free. If you have any other questions please let me know and I will be happy to answer them.

Uhm.. what?

I’m pretty sure Red Velvet is the second best flavor, next to (you guessed it) PEANUT BUTTER.



Truthfully, I haven’t noticed the gluten from my ventures to fro-yo. Apparently I’m not as sensitive as I thought… or maybe I just lucked out in not eating a whole bowl of the gluten-y kind and just doing the samples (isn’t that what everyone goes to froyo for anyway?). And I have probably had it a handful of times (this weekly thing started after I got back from a conference at the end of June, when it was insanely hot forever in the STL). But, it’s super important for all you gluten sensitive folk out there to pay attention.

Here are some tips for your next fro-yo venture if you’re rocking it gluten free-

  • Ask for the ingredients list and make sure you don’t pick any of the seemingly-obviously-gluten-filled flavors.
  • Eat at Red Mango, which is AWESOME, are certified gluten free. and that means ALL of their yogurts are (now watch the toppings of course).
  • When in doubt, go for the basic flavors. Tart, sorbets, and vanillas probably lack in the gluten department.
Good luck, froyo-ians!

The breakfast revamp #i8this

Breakfast is the most important meal of the day. I actually think breakfast #2 is the most important meal of the day, which typically occurs after my first workout before I head to work. Before I run or swim or bike in the morning, I like to eat a little something so that I have food in my belly to keep me from stopping early because of hunger pains. But, it’s usually a small snack, not a meal by any means- maybe an orange, or a piece of toast, or sometimes a smoothie.

I have got into the habit of eating eggs for breakfast and have revamped my diet to focus more on getting in the recovery-friendly foods, typically high in protein, following most workouts. My main breakfast is usually around 500-600 calories and is typically my biggest meal of the day.

Today, I made something special. I wanted fruit, but knew I couldn’t eat a bowl of raspberries before heading to work. So I made a super delicious, somewhat fancy, but super *easy* breakfast and I wanted to share it with you.

First, I grabbed some leftover Trader Joe’s Organic Sweet Italian sausage from this weekend’s barbecue festivities. This comes in a 4-pack, is pre-cooked, and can be added into just about anything. Each link is only 140 calories and loaded with lean meat protein (15 grams!) so it is an easy choice. I chopped up one link along with a small zucchini that I got in my Fair Shares CSA this week, and sauteed them in a nonstick pan without oil or butter until the zucchini was browned. While that was cookin’, I toasted two pieces of Rudi’s gluten free multigrain bread and spread a little bit of real butter on each slice (sans butter can save you anywhere between 70-150 calories). I then microwaved for 45sec some frozen organic raspberries (about 1/2-3/4 cup), took it out of the microwave, and added plain, nonfat Trader Joe’s organic yogurt on top (1cup). I bought some large Food Network ramekins that work great for this type of preparation, and they are kind of classy to eat out of too. I felt like I was at a bistro.


MyFitnessPal is great because it can break down my diet on a meal-by-meal basis, and it helps me plan out my meals as well. And, it has just about everything that is found anywhere. Raw vegetables? They’re in the database. Random food from Trader Joe’s and Whole Foods? That’s in there too.

So MyFitnessPal lets me tinker, too (again, back to the meal planage). Let’s say I wanted to have a more balanced carb/protein ratio (1:1), then I could sub the toast and butter for 2 large scrambled eggs. It comes out pretty stinkin’ even, and drops the calories a bit too (see below). If the yogurt/fruit combo is dropped, then the protein/carb ratio hits more of a 4:1 ratio which is quite appealing to some as a post-workout recovery meal.

And lastly, in honor of one of my friends who also started using MyFitnessPal, I thought I’d come up with this breakfast in vegetarian form, since that’s how she rolls:

Not too shabby. Getting in the protein is a little more tricky for vegetarian diets but this meal seems to have a great balance between protein (yogurt and eggs) and carbs (fruit).

What are you eating for breakfast these days?