Sinking Leg Syndrome, Food Facts and Cauliflower and Carrot Casserole

by Joanne on October 8, 2010

Swim class last night. Time to freeze the noogies off.  I should be careful with that since I’m not quite sure what a noogy might be?   Did I even spell it right?


This is where the sinking legs come in.  Ted and I were reading that runners without a swimming background end up dragging their legs in the water. It’s due to “ lean, muscular legs, high leg bone density and poor ankle flexibility”, according to the October issue of “Triathlete”.  I can so relate to that.  By the time I reach the opposite end of the pool, my arms are struggling to keep my body above water because my legs have made their way towards the deep, dark, murky depths.   

In the next two months, the plan is to work on leg strength which means hamstring power since that seems to be my weak spot.  I thought about seeing a personal trainer but then couldn’t justify it since Ted and I know enough about working with weights and muscle groups from previous body building experience. 

The Plan:  October through November *Due to travelling in October, it’s going to be tough to stick with the schedule.  I’ll still try to get at least 3 quality runs in per week.   December begins running focus, ramping up from 4, to 5 and sometimes 6 days of running per week.

Monday:  Running warm up – Leg workout with Ted spotting (heavy weights) – Easy Run cool down.

Tuesday: Cross Train warm up (loosen legs from day before) – Chest and Arm workout – Running.

Wednesday: Running focus – speed work or long run.

Thursday:  Cross Train warm up – Back and Shoulders workout – Easy  run cool down.

Friday:  Light leg workout and abs followed by walking.

Saturday:  Running focus – mid range or long run.  Finish with strides.

Sunday:  Day off.  Walk and cycle (as long as the weather allows). 

Foods that rank superior

In an article from Active, 14 winning food choices were pin pointed for the best nutritional punch.  I’ve covered 10 of them below.

Blueberries over strawberries due to the antioxidant value.  Antioxidants reduce muscle damage from exercise as well as giving the immune system a boost.

Almond Butter over Peanut Butter because, along with having more calcium and magnesium, it has 60% more monounsaturated fat, believed to lower LDL cholesterol to reduce the risk of heart disease.  It also has more Vitamin E, another valuable antioxidant.

Kale over Spinach because it contains more Vitamin C, A, and K.  Kale has more antioxidants important to eye health as well.

Rye bread is believed to hold off hunger longer than wheat bread due to its higher fiber content.

A few more interesting tips:  Quinoa is better than brown rice due to protein, fiber, iron and magnesium. Greek yogurt trumps regular yogurt because it has more protein.  Goat cheese over feta for having half the cholesterol and less sodium.  Oranges have 12 times the Vitamin C found in apples, and a red pepper offers 8 times more Vitamin A than a green pepper.

Just food facts, bloggies.  Interesting.

Out of the above list, are there any items you just won’t eat, not matter how good they are for you? 

The Casserole

I told you I’ve been craving carbohydrates but trying to keep them to a minimum.  To satisfy my craving, I decided to make a casserole with carrots.  Carrots are a higher carbohydrate vegetable but not as high as potatoes or squash:

1/2 cup boiled carrots = 8.2 g carbs.

1/2 cup boiled white potatoes = 15.6 g carbs.

1/2 cup boiled sweet potatoes = 31.7 g carbs.

1/2 cup boiled winter squash = 19.0 g carbs.

They paired well with the cauliflower (2.6 grams carbohydrates in case you were curious).


To serve 6

  • 1 cups carrots, chopped, cooked and pureed.
  • 1 medium head of cauliflower, cooked and pureed.
  • 2 spring onions, chopped
  • 1 TBS SmartBalance or Promise Healthy Heart (use butter if you wish)- melted
  • 1 TBS all purpose flour
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 TBS honey mustard
  • 1/2 cup 2% milk
  • 1/2 cup shredded cheese (or a few cheese slices such as Swiss)
  • 1/3 cup crushed Ritz Crackers

Preheat oven to 350 F.

Mix the cooked and pureed carrots with the onions and melted fat (SmartBalance or other)

Mix the flour, salt, pepper and add to the carrot – onion mix. Blend until incorporated.

Add the mustard and milk to the above mixture and turn into a casserole dish.  Top with

cheese and then the cracker crumbs.

Bake for 30 minutes.


This dish was perfect!  The carrots gave it only a hint of sweetness so if you have sugar happy family members, try adding just a hint of brown sugar. 


Healthy, nutritious, carb-craving satisfaction.

117 calories.  Total fat=6.4 grams. Cholesterol=14.7 mg. Sodium=304 mg. Potassium=102 mg. Carbohydrates=9.1 g (Fiber=1.4g and Sugars=2.1g). Protein=6 grams.


What’s your favorite vegetable casserole?


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  • At 2010.10.08 07:15, Heather said:

    Of course red peppers are better than green – they’re almost double the price! 🙂

    I make a mexican bean and rice casserole with tons of veggies in it that both my son and husband love. Casseroles are great in the colder months!

    • At 2010.10.08 09:38, Katie said:

      THIS LOOKS DELISH! I am a HUGE carb person .. wish it wasn’t true but it is. This looks so freaking good! And I don’t know what a noogy is either lol! xoxo

      • […] This post was mentioned on Twitter by Applecrumbles, Applecrumbles. Applecrumbles said: Low carb casserole. The best of the veggies. […]

        • At 2010.10.08 12:16, Shandy said:

          Love the food facts! Coming from a family of personal fitness trainers, all 4 of us were raised on nutrition and exercise. My father is 65 with 4 percent body fat and an 8 pack. I used to think we only could attain a 6-pack, silly me. Both my parents still train older ones who have become overweight and immobile to lose the weight and regain the ability to enjoy life. Both are retired and personal training is just their hobby, always has been. I think you are doing great, especially if you run long distances and need to have all the right nutrients.

          • At 2010.10.09 00:52, Monet said:

            I don’t make many vegetable casseroles, but I need to change that! They are perfect during the cooler months. I adore cauliflower, so your recipe looks particularly tempting. As for your list (which was so interesting) I will probably always choose strawberries over blueberries. For some reason, I prefer the red guys!

            • At 2010.10.10 09:43, Anne@ Food Loving Polar Bear said:

              Yay for rye bread!!!

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