PM Workout, Diet Preferences and Antioxidant Rich Blueberry Scones

by Joanne on March 9, 2011

Monday through Wednesday, after work, I do my weight workout. Over the past two years, I got into the great routine of finishing my workout first thing in the morning. That included running and weights. I changed things up slightly at the end of training for my first marathon, running in the morning then doing some weights at night. I carried that plan over to my training for Boston. Can’t say I like it. It’s so nice to do all your workout in the morning and when you get home from work, early evening, you can do what ever it is to wind down. That’s why I love Thursdays and Fridays so much. No late day working out. I cram my entire body weight workout in three days:  chest & arms, back & shoulders, finally legs & abs. 

Monday, since we were under 14 inches of snow and I couldn’t get outside to finish my run with Shane, I opted to do the weight workout in the morning. Done! Wonderful!

Tuesday, it was a grueling back and shoulder session. I say grueling but really, it only took me 35 minutes and since my main focus is running, I have been doing 15 repetitions with lighter weights. I had a lot of energy for some reason and the workout was fast and furious.

I get myself through these PM workouts by thinking that 35 to 40 minutes is NOTHING in comparison to the time I spend on the treadmill or out on the road. It helps just a bit. What also helps is that I feel so good afterwards. It seems it doesn’t matter what type of workout session I have, it makes me feel good when it’s done. Gotta love those endorphins!

Is your best workout in the AM or the PM?

Diet Preference

My diet preference is one that is low in fat, higher in vegetarian protein, while maintaining carbohydrates at a level that will simply fuel my running.  Even though I maintain a Lacto-Ovo Vegetarian diet, I don’t over do the carbohydrates.  Yes, they are a necessary source of fuel and nutrition but if overdone, are easily stored in the body as excess which will soon turn into that “spare tire” around the middle (keep in mind that ANYTHING in excess will be stored as fat-including protein).  For most people, limiting fat to no more than 20% of total calories per day is a good rule to follow.  Keep the carbohydrates at about 1 1/2 grams per body weight (for me, that’s 175 grams) and maintain protein levels at .8 to 1 gram for every 2 lbs of body weight (for me, about 47 – 50 grams). 

Given the above nutritional preferences, when I come up with a recipe, it’s not overly sweet, but just enough to satisfy by way of taste and texture. Simply customize these scones to suit your sweetness desire by adding some preserves to the scones or topping with a dollop or two of whip cream.  Any which way you want to eat these, you will get a low fat, antioxidant rich (because there are a lot of blueberries in this recipe) treat that will put the cravings to bed.  *Fresh fruits are a wonderfully nutritious way to satisfy your sweet tooth.

Tuft’s University in Boston, Massachusetts, researchers have found that blueberries rank #1 in antioxidant activity when compared to 40 common fresh fruits and vegetables. Source: Blueberries: The #1 Antioxidant Fruit


Makes 12 scones


1 1/2 cup flour (plus more for forming) *Use white whole wheat for more nutritional benefits. 
1 cup quick cooking oatmeal 
1/3 cup sugar + 2 TBS 
2 tsp. baking powder 
1/2 tsp baking soda 
1 egg white 
3/4 cup Plain Non Fat Greek Style Yogurt 
3/4 cup fresh blueberries 
1/4 cup skim milk – to brush on top before baking

Preheat oven to 375 F.

Combine flour, oats, sugar, baking powder and soda.   Make a well in the middle and add the egg white and yogurt.

Gently fold in the blueberries. 

Sprinkle a little extra flour on top of the dough and on your hands and work the dough into a ball.  Flour the top of a clean surface and place the dough ball down, forming it into about a 8” round circle.  Spray a baking sheet with non stick spray and put the dough circle on the sheet. Make cuts into the dough so you have 12 “pie slice” wedges. 

DSC_6611 DSC_6612

If you can, pull them away from each other slightly.

Brush the top with the milk and then bake for 20 – 25 minutes.


Serve warm with Organic Blueberry Preserves and a dollop of whip cream. 



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  • At 2011.03.09 07:30, MichaelRunner said:

    I think I physically get the best workout in the afternoon. I think that’s when I have the most energy and get the most done. Unfortunately I have to run a lot at night and while its usually pretty hard getting out the door, I usually feel fine once I do.

    • At 2011.03.09 07:40, Heather said:

      I’m DEFINITELY an evening exerciser. I don’t know what it is, but I have so much more energy, am stronger, and get such a better workout in the evenings!

      • At 2011.03.09 09:14, karen said:

        Those sound delicious! I made scones the other night and served them with fresh strawberries and a whipped cream with plain Greek yogurt folded in. The yogurt lightens up the whipped cream a little, adds some nutrition, and gives it a yummy tang.

        • At 2011.03.10 12:57, Amanda @ bakingwithoutabox said:

          What a healthy nutritional plan! Eating out is what gets me every time. Those scones look soooo very good. Love the Greek yogurt in there.
          I work out at night. Not my favorite but I start work early. Love when you get it out of the way early. Way to go on those weight workouts! What kind of lower body work is your favorite?

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