Friday, April 24, 2009
Thursday, April 9, 2009
so the 12 week challenge that i screwed up so horribly is over now. i am not going to cry about it, people make mistakes.
how did you all do? i know andrea kicked all our butts. and my mom gave me a big run for my money.
i ate like 8 thousand carbs in mexico.
not going to cry about it, just going to get back on track.
i had my oatmeal and protein powder this morning and i am chugging water like i am the hoover dam.
it is nice to be back on track..
i am sick again, however. blech. i am going to an ear nose throat specialist tomorrow.. see why the crap i keep getting horribly sick.
on a side note, it has come to my attention that keeping up with two blogs does not fit into my life. so, i am stopping posting here and i am going to keep my other blog:
i will post crap about my life there, since that is what it has been used for up until now, but i will also incorporate all my body for life, eating, recipes, all that junk on there too.
lurk away over there if you would like.. if not, that is cool too.
thanks for reading the ramblings i did have on here, sorry i ended up letting life get in the way.
i hope you liked some of the stuff i had to say!
anyway, that is all for now, hope to see you commenting over on my other blog sometime.
just keep taking care of your body, it is the only one you've got.
Friday, March 27, 2009
i COULD give you a recipe for a delish breakfast burrito!
- 1 whole egg + 2 egg whites
- 3 oz turkey burger~sausage style (see below)
- 1 wedge laughing cow light cheese
- 2 TB red pepper hummus
- 1 low carb high fiber tortilla--two brands i use are Don Pancho or La Tortilla Factory. they are both found in the refrigerated section by the pepperoni, not out with the other tortillas.
first, make your turkey burger. i made a LB of this stuff the other day and LOVE it.
spray a skillet with non stick cooking spray, put 1 lb ground turkey in there, mash it all up. add a whole bunch of fresh ground pepper, 2 TB of fennel seed (this is what makes it taste sausage-y), 1 TB garlic powder, 1 TB onion powder, a few shakes of basil, oregano and whatever other seasonings you have in you cupboard :) also add a few pinches of salt. cook it until it is done! viola, yummy seasoned meat for 5 meals.
put eggs and egg whites in a microwave safe bowl, beat them up really nice, then add the cooked turkey burger. microwave on high for a minute and a half, stir, and microwave for another minute and a half.
heat up your tortilla for 15 seconds so it is warm, then spread on the hummus and laughing cow light cheese. add the egg/burger mixture.
roll it up and eat it!
Monday, March 9, 2009
click here to see how much of what food adds up to 200 calories. be prepared for an eye opener.
oh and make sure you click on the photos to see them full view, it puts everything on the same size plate to really put it into perspective!
Sunday, March 8, 2009
first, to answer andrea's question about the laughiing cow light wedge cheese. YES they taste like you are cheating and YES they are ok to eat! i would limit myself to only one wedge a day, and andrea you are right, you would need to include a protein with the cheese and cracker combo. try some grilled chicken diced up or some thinly sliced turkey. my favorite way to enjoy the laughing cow liht cheese is in my scrambled eggs.. delicious. i also like pairing a wedge with sliced red peppers.
the stats for one wedge is 35 calories, 2g fat, 1g carb, and 3g protein. so.. basically they do not add too much of anything to your daily count, but make sure to limit yourself to just one a day. the nice thing is one wedge goes a long way.
onto today's accountability. i did not do so hot today, but i also wouldnt consider it bad. i only ate a few times and so that is why i don't think it was great, and i also cheated with some popcorn.
m1. 12 noon protein pancakes, coffee
m2. 4 pm egg beaters, spinach, mushroom & avocado omelette, diced potatoes, coffee (this was @ blue plate diner w/ marshall), lots of water
cheat: popcorn @ movie (no butter), lots of water
m3. 1/2 cup high fiber protein cereal, muscle millk light
the end. and nope i didnt work out. moving onto monday!
i wanted to type up some goals i have this week...
*get all 6 workouts in (only ot 5 in last week)
*drink 1 gallon of water every day--even free day!
*absolutely positively NO BLT's. none no nada nil.
*1000 reps of ab work in any type of variation throughout the week
*eat more veggies
and how have i prepared myself to accomplish these goals?
*gym clothes already packed for tomorrow
*50 oz bottle of water sitting bedside for when i wake up
*got rid of all the treats sitting around my house
*fixed a huge bowl of salad with lettuce, spinach, cucumbers and red peppers ready to go in my fridge
hopefully i will be able to hit these goals! what are your goals this week?
then i shared a tres leches w/ marshall.
had some ice cream.
later on before bed i had a bowl of honey bunches of oats and a bowl of crispix. it was national cereal day, i had to celebrate!
m1. protein oatmeal
m2. fajita grilled chicken, low fat mozzarella, salsa, 1/4 of an avocado, low carb/high fiber tortilla
m3. mini cheesecake. oops!
HIIT 20 min on treadmill it kicked my butt, probably because i was having a sugar crash from eating that stupid cheesecake.
m4. shrimp, string cheese, bowl of high fiber protein cereal
m5. same as m2!
almost a gallon of water, and i had some almonds late at night.
Thursday, March 5, 2009
m1. 1 egg, 1 egg white, 1/3 cup soy meat crumbles, handful of spinach, 1 wedge laughing cow light cheese. allll scrambled and super good! and 3/4 cup trader joe's cereal with soy milk.
m2. 3 turkey meatballs w/ 1 cup v8 tomato soup. 1 string cheese.
m3. wasa crackers & cottage cheese.
UBWO: cable bicep curls, hammer curls, overhead tricep extension, skull crushers, db chest press, db flyes, db overhead shoulder press, db lat raises, barbell rows, single arm db rows. in between bicep sets i held the 25# plate and did standing side crunches, total of 60 reps each side. in between tricep sets i did jumping jacks. in between chest press i did bench tucks total of 60 reps. in between rows i did reverse crunches total of 60 reps.
m4. 100 calories worth of almonds, 1 apple, some shrimp
m5. salmon w/ capers & ff cream cheese, 2/3 a bag of steamfresh carrots, broccoli, carrots and snap peas.
1 gallon of water
then. i made white chocolate cheesecake cups. cause tomorrow is national white chocolate cheesecake day and i made them for work. well. so i had a few licks of the filling. and then when they were done there was a little leftover filling and so maybe i ate that, it was probably 1/3 of a cup. so there is my confession, i should do some pushups or burpees to make up for it, eh?
pressing on to tomorrow! good night!
Makes: 4 servings
Prep: 5 minutes
Cook: 20 minutes
Vegetable cooking spray
4 skinless, boneless chicken breasts halves (about 1 pound)
1 pkg. (about 14 ounces) frozen mixed pepper strips
1 carton (18.3 ounces) Campbell's® V8® Sweet Red Pepper Soup
Spray a 10-inch skillet with the cooking spray and heat over medium-high heat for 1 minute. Add the chicken and cook for 10 minutes or until it's well browned on both sides.
Stir the peppers and soup in the skillet and heat to a boil. Reduce the heat to low. Cover and cook until the chicken is cooked through and the peppers are tender.
Calories 212, Total Fat 4g, Saturated Fat 1g, Cholesterol 69mg, Sodium 391mg, Total Carbohydrate 16g, Dietary Fiber 4g, Protein 27g
That is the nutritional info without the rice in the picture. If you do add rice to the dinner, make sure it is only about 1/4 cup cooked since the recipe already has 16 carbs.
m1. protein oatmeal
m2. v8 tomato soup (1 cup) with 3 trader joe's turkey meatballs, suuuper good. 2 stalks of celery.
hiit on treadmill maxed @ 8.5 and 3.0 incline. 20 min.
m3. apple, huge salad with spinach romaine peppers and albacore tuna with balsamic vinegar
4 calcium chews
m4. protein shake
i have not been fitting all my meals in, because i have not been eating first thing in the morning and i am trying not to eat past 8pm from now on. but the important thing is i have not been hungry, so i think that is good.
i had probably 3 liters of water yesterday, and i remembered to take my CLA. woohoo!
UBWO later today, getting stoked! good job on the weights andrea!
Wednesday, March 4, 2009
i have been guilty of waaaay too many BLT's lately. like.. way guilty. so while i would love to type a long drawn out article on BLT's, i just don't have the time here at work. BUT i did do some research on the internet and found some writings that i found very relevant to the topic and i will share them here with you.
the first reading i took from this link: BLT's - Bites, Licks and Tastes – They’re not Free!
In reality, BLT’s can add hundreds, even thousands of calories, throughout the day and week. Over the course of time, it not only explains why we’re not losing the weight we feel we should, but it can actually cause us to gain those unwanted pounds.
It’s not like we can’t see the results of these choices or that they don’t catch up to us. Do you suppose it has anything to do with our reluctance to step on the scale, to hide from the camera or walk quickly past the full-length mirror?
OK … so it’s time to be truthful! Let’s do this together and, in friendship and support, help each other be honest about BLT’s and make a plan to change our behavior.
Here are a couple of little sayings that might help you remember to count your BLT’s.
If it crosses your lips, it can end up on your hips!
If you bite it, write it!
The tools needed for success in overcoming BLT’s are simple … a journal (paper, electronic or notebook), a pen/pencil, measuring cups and spoons.
I’m a big advocate of journaling because it helps us record the BLT’s, learn about their true caloric values and assists us in making a conscious choice as to whether to grab a few M&M’s from the candy jar, a few potato chips or pretzels, eat a few bites you’re your children’s plates or eat the corner of the brownie from the plate in the lunchroom. In essence, it allows us to be responsible for every bite that crosses our lips.
When I started my quest for a healthier lifestyle, I faithfully wrote down everything. I was astounded at what I learned and realized there was a very good reason I weighed 330 lbs. I’ll share a few of my eye openers with you.
Before – I poured coffee creamer into my coffee on the “guess” method and, in hindsight, I was using approximately 125-150 calories with each cup and I was drinking several a day.
After – I now use 1 TBSP of either liquid or powdered creamer for approximately 35 calories.
Results – Based on 3 cups of coffee, 270 to 345 calories are saved per day, which is the equivalent of 2 ½ pounds per month.
Dipping in the Candy Jar
Before – I used to grab M&M’s out of the candy jar at work. Mind you, I wouldn’t do this only once, but two or three times. Somehow my brain thought that since I was dividing it up into smaller “dipping” cycles, it wouldn’t add up to eating a lot of them! Well, the truth is, I actually ate at least ½ cup and that corresponds to 420 calories.
After – With my newfound knowledge, I usually stayed clear of the M&M’s and made better choices, like one piece of hard candy for 20 calories or some sugar free mints I kept handy in my purse at 15 calories for 2 chocolate covered mints. On those times I did elect to have M&M’s, I held myself to 1/8 cup for 105 calories.
Results – New learned behavior that saved me 300-400 calories an occurrence.
Before – This was another one of those items that I half-knowingly did not measure. It’s because I did not want my salad to taste like I was having less; I didn’t want to sacrifice flavor. Why I didn’t think it would count is beyond me. In hindsight, I was using dressing containing 73 calories a TBSP and I used plenty, approximately 500-700 calories worth.
After – I located Paul Neuman’s Light salad dressings for 40-80 calories for 2 TBSP and I now only use 2 TBSP.
Useful Tip – If you place your salad in a large 44 oz convenience cup, add carrots, mushrooms, green peppers or other similar garnishments, then add the 2 TBSP of dressing, place the lid on the cup and shake, shake, shake … Voila … everything is covered with dressing!
Results – Knowledge, creativity and a savings of an amazing 460-660 calories per salad. At three times a week, that calculates to a little over a ½ pound a week and a whopping 29 pounds a year!
Here are a few other items to watch out for …
Licking your fingers, the beater or the bowl while baking
Multiple tastes of the food you are preparing for dinner
Bites from the plates of family/friends
Just a few chips or pretzels
Helpful Hints to Avoid BLT Temptations
Rinse your hands and wipe them on a towel to remove food and resist the temptation to taste.
Pour water into a baking dish and promptly insert the spoon and beaters.
Scrape plates from dinner immediately into the garbage.
Enlist your spouse or children to taste what you are cooking to see if the seasoning is correct.
Try chewing gum or carrot sticks while cooking.
There is a huge price to pay for BLT’s. So … before you follow in my path and arrive at 330 lbs … get your “mitts” out of there!!! Would much rather watch you harness the BLT’s, cheer you on to success and meet you for a shopping trip. Then we can change our old BLT’s (Bites, Licks and Tastes) for new BLT’s (Buy Lots Together) as we celebrate your success in a smaller size!!!
what an eye opener, eh? also another good technique i have been using is brushing my teeth a LOT.. because i never want to eat after brushing my teeth.
another little story was pulled from the Tracker Website on a thread someone posted. it is what the registered dietitian Joy Bauer suggested on the Today Show:
"LIFE Secret No. 1: Eliminate extras
Linda used to be a major snackaholic and nibbler. I explained to her that "picking" on tiny amounts of food throughout the day may not seem like such a big deal, but it's amazing how quickly those calories compound. In fact, I once had a client who claimed to be eating everything I instructed her to eat, yet the scale wouldn't budge. On a mission to figure out what was going wrong, I asked her to carry around a plastic bag for two days. Each
Linda lost 146 pounds.
WOW.. so that is a real eye opener as well!
please take these articles into consideration the next time you reach for a little bite, lick, or taste of something. it could be the reason you are not making any progress at all!
m1 protein oatmeal
m2 edamame, 3 turkey meatballs from trader joe's, 1/3 cup low fat cottage cheese.
m3 chocolate protein powder, soy milk, ice shake. 1/2 cup low sugar trader joe's cereal. PLUS a handful of kashi go lean and a handful of oatmeal squares cereal. more on that at the end of this post.
warm up 10 min on bike
bulgarian split squats reps 12, 10, 8, 6, 12
barbell squats, 12 reps w/ 12 second hold
deadlifts reps 12, 10, 8, 6, 12
reverse crunches between sets, total of 100
ham curl machine 12 reps
standing weighted calf raises reps 12, 10, 8, 6, 12
single leg calf raises, 12 reps each leg
glute machine, 3 sets 10 reps on each leg
walking lunges w/ 10# plate, 3 sets of 28
stability ball ham curls, 3 sets of 25
single leg kickbacks, 3 sets of 10 reps each leg
ball crunches, 3 sets of 50
lying butt bridges, 2 sets of 25
cooldown 10 min on bike
..i think i covered it all?
m4. 1 egg, 1 egg white, 2 oz green chile chicken shredded, a sprinkle of low fat mozz cheese, salsa..scrambled. 1 cup cantelope, honeydew and grapes.
3 calcium chews
1 gallon of water! woohoo!
that is all the time i had as far as meals went because i wasn't awake long enough to fit more in! ha! oh well.
i am concentrating REALLY hard on not having any BLT's. no no, not bacon-lettuce-tomato sandwiches... BITES, LICKS and TASTES. you will see on my meal 3 i had a couple slipups, with the cereal. it was either that or the cookies sitting on my counter, so i think opting fr the cereal was better than a cookie, BUT those carbs and calories still add up from the cereal. i think that has been my problem lately, too many "just a bite" here or "just a taste" there. it doesn't seem like i am cheating because it is just the tiniest bit of something, but it all adds up and can sabotage me in the end. i will post more on BLT's later today.
time to work, how did you do yesterday? mom? suni? ree? braithwaites? others lurking?
Tuesday, March 3, 2009
m1. 2 eggs scrambled with spinach, 1/2 cup mixed fruit (bananas, blueberries, boysenberries, strawberries), coffee
m2. plain non fat greek yogurt, 1/2 cup cheerios with soy milk
m3. 1 scoop chocolate protein powder, 1/2 frozen banana, 4 oz soy milk, 3 cubes ice
HIIT on elliptical, 20 minutes followed by 10 minutes of moderate cardio on elliptical.
2 sets of 50 weighed (10# plate) crunches on decline bench
2 sets of 25 (one rep is one time on each side) of weighted (10# plate) oblique twists on decline bench
2 sets of 25 (one rep is one time on each side) of standing plated weight crunches w/ 25# plate
2 sets of 25 bench/leg tuck crunches
1 set of 50 ball crunches
totaling 300 ab reps.
m4. 1 serving of EFL turkey meatloaf, 7 stalks of asparagus
m5. 2 baked chicken tenders, marinara sauce. 3 calcium chews (chocolate sugar free chews found at costco-a calcium supplement)
probably only had about 2.5 liters of water, i need to work on getting that gallon in.
also, i need to go back to taking my CLA and multivitamin. i need to remember to grab those from home before coming to work.
feels good to be back at it full force. i slept for 10 hours last night though.. yawn.
Monday, March 2, 2009
There is no outside force holding you back. You are holding you back and you are blaming it on someone or something else. The way you are able to continue holding yourself back is by maintaining the illusion that you're a victim. Once you release that illusion, you will naturally and easily move forward.
In fact, it is easier to fulfill your best possibilities than it is to avoid them. So let go of the blame and watch the limitations drop away.
Certainly there will always be challenges, and yet it is not the challenges that hold you back. For each challenge provides you with a pathway through which you can move toward fulfillment.
It is your very nature to accomplish. Lovingly accept your destiny, and allow that accomplishment to be manifest through you.
Set yourself free to follow your purpose. Set yourself free to truly live.
-- Ralph Marston
so, i went on a month-long hiatus. first i had food poisoning then the laptop broke then i got bronchitis then i got a sinus infection and then i had the laptop back but then the internet at my house was disconnected and then i got the stomach flu and then i went to california and all the while i could not blog at work because i was working in the front office.
WELL, i am back. no internet at the house yet, but i am up at my desk, home from california, and am happy to say i am healthy as can be.
needless to say, my body for life challenge has suffered. i have not been horrible with my eating, but as far as the exercise goes.. well i probably only worked out half as much as i should have. i am not making excuses, i didn't do the exercise and i was not extremely strict with my eating like i should have been and in turn my results have suffered.
but you know what? i am not giving up, i am not a quitter. and i hope you are not either. i am not sure what is going on with each and every one of you, i have talked with a few of you and i know we are all having "life" thrown at us full speed ahead. but let us roll with the punches and take control of our situations.. because if i can do it, you can do it too!
so it is back on the wagon today. i am not sure what day we are on, what week we are on, i have no idea. what i do know is i am back in it 110% today and i will be blogging my accountability again and i hope you will participate. i will be exercising my little heart out and planning my meals perfectly and i will blog as much as humanly possible about anything and everything that i think will help us along the way.
please leave a comment, let me know how you are, and that you are still plugging along!
Monday, February 9, 2009
I have been out of town in the sun and heat of Palm Desert, tough duty, but oh so much fun!!
I have to confess it was about 5 free days just running together!! I managed 2 clean meals every day and the exercise consisted of a lot of swinging of my golf clubs!! I actually found some muscles I didn't know I had, I was sure I had really bruised my ribs, I guess I haven't been twisting quite as much as I thought.
We are still here, we are concerned and really do care about all of you. So come on, send us a note and let us know what's up in your world.
How is the eating?
How is the exercise?
How is the water consumption?
How is your attitude?
How do you feel?
Send us a comment and I'm sure as soon as Janetha can she will be posting up a storm. She is still busy in the kitchen making up new recipes and cooking up a storm.
Love and hugs to you all! Stay strong, remember we really are in this together!
Thursday, January 29, 2009
m1. 8 am protein oatmeal, coffee
m2. 11 am spaghetti w/ meat sauce, green salad
m3. 2 pm cottage cheese, wasa crackers
m4. 5 pm ff greek yogurt, apple
m5. 8 pm spicy grilled chicken sandwich on ww bun, green salad
m6. high protein cereal bar
little over 1 gallon of water
Wednesday, January 28, 2009
m1 7:30 protein oatmeal
m2 10:30 3 egg whites, 1 egg, 2 slices sara lee 45 cal wheat toast
m3 1:30 spaghetti with meat sauce, green salad
m4 4:30 8 oz ff greek yogurt, 4 oz fiber one peach yogurt, slivered almonds
5 min elliptical warmup
the numbers are pounds.
db bicep curl: 10, 12, 15, 17.5, 12 hammer curl: 10
barbell deltiod rows: 20, 25, 30, 40, 24 db lateral raises: 5
cable tricep ext: 30, 35, 40, 45, 35 overhead db tricep press: 25 jumping jacks between sets
single arm db rows: 15, 17.5, 22.5, 25, 15. reverse db flyes: 8
db chest press: 12, 15, 17.5, 22.5, 15 db flyes: 10 reverse crunches between sets
m5. 7:30 muscle armor + WPI
m6. 8:30 spaghetti with meat sauce, some wasabi peas
i had probably 180 oz of water!
Tuesday, January 27, 2009
m2 @ 10:30: 3 egg whites, 1 egg, 2 pieces sara lee wheat toast
m3 @ 1:30: veggie soup w/ turkey burger
m4 @ 5:00: south beach hig protein cereal bar
HIIT on elliptical maxing @ resistance 8 speed 13.0-14.0
ball crunches, bicycle crunches, plank w/ feet on ball, crunches w/ legs against wall, ball handoffs
m5 @ 8:30: spaghetti w/ lean beef, mushroom & onion sauce, salad
1 gallon h2o
Monday, January 26, 2009
and then i did not want to eat before my workout, so i didn't.. and i made it to the gym around 1:30.
HIIT on treadmill maxing out at 9.4 MPH and 1.5 incline
m1. kashi go lean/soy milk
m2. stuffed chicken breast/risotto/asparagus
m3. protein shake w/ chocolate powder & frozen banana
yeah i was not awake long enough to have anything else!
probably about 3/4 a gallon of water.
so glad to be back on track today!!!!!
i woke up feeling way better. whew.
here is the damage...
*turkey sausage & egg bagel sandwich, coffee
*1 cup nielsen's custard
*1 fish taco
*mac & cheese w/ chicken from noodles, side salad
*half of a snickerdoodle
*a sugar cookie
*some bites of birthday cake
*a little glass of champagne for a birthday toast
*lots of water!
did not feel too bad after this free day. probably because i finally was able to eat something!
m1 10:00 am bowl of kashi go lean w/ soy milk
had some sprite throughout the day
m2 5:30 pm 1/4 cup tomato soup, a breadstick, barely got that down
m3 9:30 pm another bowl of kashi go lean, a bowl of cinnamon toast crunch
hardly any water, no workout
damn the food poisoning!
Friday, January 23, 2009
m1. 8am protein oatmeal
m2. 11 am turkey hummus avocado sprouts wrap. this is what made me sick, not sure what it was. maybe the turkey?
m3. 2 pm chicken and veggies
then i went to marshall's, went to bed at 5pm, woke up at 8pm, had some sprite and some slices of bread, and went back to bed
woke up feeling awful, so today is not looking so good either.
i got 100 oz of water down yesterday, and no workout. first workout missed. sigh, cry. i am feeling awful so i will probably be missing today's workout too. on the upside, i have not been overeating. heh. haven't been able to eat at all :(
i did not take photos today, just because i am sooo bloated and whatnot. i will have to do that soon when i feel better!
how is everyone doing? hopefully everything is going great for all of you. i will get the at home LBWO posted this weekend, it is so hard without a computer! im sorry for the delay!
hope you all have a good weekend, hooray for 3 weeks down!
Thursday, January 22, 2009
m1 8:00 am: protein oatmeal
m2 11:30 am: turkey burger patty, spinach, avocado, red pepper hummus, ww kangaroo pita pocket
m3 2:45 pm: 3/4 c low fat cottage cheese, 2 multigrain wasa crackers
HIIT 20 min on elliptical max out @ 10mph at 2.0 incline
m4 handful of wasabi peas, indian masala simmer sauce with chicken, broccoli, green and red pepper, celery, sweet potatoes all chopped up and simmered together. yes it was the masala simmer sauce from TJ's, if you eat a fourth of the recipe you are good to go. i also had a piece of bread with this, probably shouldnt have because i had the potatoes but what can ya do...
cheat: 2 bites of marshall's cookies and cream ice cream. my weakness, my downfall, ice cream. i really wish he wouldnt eat it around me because it is WAY too hard to resist! i am going to try to go a whole week with NO cheats next week. wish me luck!
m5 chocolate protein powder/banana/soy milk shake. didn't have any ice cubes at marshalls so it was not as good as usual!
184 oz of water! i rocked it on the agua!
i took my fish oil, CLA and multivitamin.
so, it was a pretty good day! how did you do?
im taking photos tomorrow and weighing in! eeek! hope i see a change!
Wednesday, January 21, 2009
- 1.25 lb turkey burger
- 4 TB hummus (i used roasted red pepper hummus)
- 2 TB worcestershire sauce
- 1/2 of a diced medium onion (i used red)
- 2 tsp cumin
- lots of black pepper
- dash of cayenne pepper for added spice
smash balls between some foil and grill on the foreman grill or on the stove.
i cant get these photos to rotate, weird, oh well
i have been eating my patties ina kangaroo pita pocket with avocado and spinach.. YUM!
i want to try them on a whole wheat bun with all the burger fixings.. i will have that next time i am craving a burger :)
try these, you will NOT be sorry! super easy and yummo!
yield 6 servings for me, and probably all other ladies out there. or 4 servings for a man.
- 1.25 lb ground turkey
- 2/3 cup oats
- 1 cup salsa
- 1 package knorr vegetable dip mix (or spinach dip mix if you cannot find this one)
- 1 diced medium red onion
- 4 egg whites
- a whole bunch of black pepper
mix all ingredients together and put in either a 9x5 meatloaf pan.. or if your meatloaf pan has gone missing like mine did, you can use these totally awesome silicone baking cups.. which actually worked out better for me because it made 6 perfect servings!
put some low carb/low sugar ketchup on top of the meat and bake at 350 for an hour.
serve with veggies. you can also serve with a different carb, but keep in mind the oats in the recipe already do add a little carbs to the meatloaf, so do not eat quite a full serving of whatever carb you choose. i just stuck with a huge heaping helping of steamfresh veggies because i think my carb allowance was over for the day!
the EFL book has it paired with green beans and mashed potatoes, i believe. this is fine, just go easy on you big your mashed potato portion is!
i made them and froze them for later. they turned out so cute!
Tuesday, January 20, 2009
m1. 7:45 AM protein oatmeal
m2. 11:00 AM ezekiel tortilla, red pepper hummus, spinach, deli turkey, avocado wrap
m3. 2:00 PM red and green bell peppers, sliced. turkey burger in a ww kangaroo pita pocket with spinach
2 min warmup jog on treadmill
60 obliques on decline bench with 10# plate
ham curl machine 12-40#, 10-50#, 8-60#, 6-70#, 12-50#. deadlifts 12-50#. stability ball curls-20. ball crunches/oblique crunches in between sets, a total of 100 reps
standing calf raise machine 12-40#, 10-6-#, 8-80#, 6-100#, 12-60#. single leg calf raises with body weight-12 each leg. 30 second plank between sets.
leg press 12-115#, 10-135#, 8-155#, 6-175#, 12-135#. stability ball agianst the wall squats holding 17.5# dumbbells in each hand-12 squats+12 second hold.
50 reverse crunches.
hip adductor machine 12-65#, 10-70#, 8-75#, 20-80#. back extentions on stability ball between sets, total of 80 reps.
theee end. good workout.
m4. 4:30 PM fuji apple, 6 oz fat free greek yogurt
m5. 7:30 PM turkey meatloaf, 1/2 bag of steamfresh veggies (carrots, cauliflower, broccoli)
m6. 10:30 PM chocolate protein powder+frozen banana+soy milk+ice protein shake
1+ gallon of water, 1 coffee, fish oil once, thermoCLA twice, multivitamin once.
hope to get some quality blogs up tomorrow!
Monday, January 19, 2009
m1 7 am protein oatmeal (1/3 cup oats+scoop vanilla protein powder+6 oz water.. microwave, then added 1 TB sugar free log cabin syrup and a splash of plain light soymilk)
m2 10:30 am 8 oz fat free voskos greek yogurt+one fiber 1 peach yogurt (4 oz)+handful of slivered almonds
m3 1:30 pm shrimp&chicken with tomatoes and feta, green beans
HIIT on treadmill, 22 minutes. hit my "10" on 2.0 incline and 10 mph.
m4 7:30 pm turkey burger patty (yummmmy recipe soon to come)+baby spinach+red pepper+avocado all in a kangaroo pita pocket. i have a ton of these kangaroo pockets at my smith's here on 33rd. let me know if you would like me to pick you up some and i will!!!
m5 10:30 pm protein shake: 1 scoop chocolate protein powder, 1 frozen banana, 6 oz plain light soymilk, 6 ice cubes
had thermoCLA twice today, multivitamin once, fish oil once, 1 coffee (black) and over 1 gallon of water!
glad it was a better monday!
m1. protein oatmeal
m2. south beach diet high protein cereal bar in peanut butter, apple
m3. 3 egg whites+1 whole egg+2 slices dry sara lee 45 cal bread
m4. olive garden: half of the apricot chicken dish (suni is right, this is yummy and basically the ONLY healthy option on the menu that includes protein and no starchy carbs) i did have a little salad and the bad part is i had a breadstick. le sigh.
only had time for 4 meals. i did munch on some wasabi peas throughout the day, i really love them i hope they are not too bad for me... i should look into it i think!
i had almost a full gallon of water. that is good! it was my day off from exercise but i did go snowboarding for 3 hours.
onto week 3! let's make it better than ever! how is everyone doing? i have an at home LBWO post planned, but does anyone else want to see info on anything else? let me know! xoxo
m1. protein pancakes
i forget the weights i used.. ugh i hate that.. but i know i maxed out on DB chest press at 25# and single arm DB rows at 25# (i will catch you mom!), DB bicep curls at 17.5#, DB shoulder press at 17.5#, and overhead tricep extension at 45# on the cables.
m2. south beach diet high protein cereal bar in peanut butter, a string cheese and a slice of sharp cheddar cheese and 1 apple. random i know. i was at the grocery store.
came home and had a little ice cream before going to eat with marshall and amber.
m3. red robin: cheeseburger and fries (i ate half of it. sooo filling.) and 2 mozzarella sticks.
came home and hung out and then some more ice cream. and then i went out to key's on main and the woodshed and came home and had more ice cream. and some kashi go lean cereal.
had probably a little over half a gallon of water. not too shabby.
Sunday, January 18, 2009
Saturday, January 17, 2009
m1. 8:30 am protein oatmeal
m2. 11:30 am leftover shrimp/chicken feta dish
m3. 2:30 pm 1/2 cup low fat cottage cheese, bag of green and red peppers with some roasted red pepper hummus for dipping
cardio: didn't do hiit because i wanted to see how fast i could run a 5k (3.1 miles) i got it done in 26 min and 2 seconds. hope for a better time by the end of the 12 weeks.
i had some wasabi peas when i got home, i have started to snack on these a LOT.. they are not toooo bad for me i dont think. they are 16g carbs/7g protein for 28 grams.. but i dont know how many peas are in 28 grams.. so i figure a few here and there won't kill me. haha.. hope not
then m4. 7:00 steak, dry baked potato, green salad CHEAT: some white rolls.. not wheat. i was out to dinner and had a hard time resisting. i hate going to dinner on non free days, but it was marshall's step mom's bday dinner. what can you do? i think i did ok. i drank unsweetened iced tea.
m5. 10:30 pm tiny apple, kashi go lean (dry)
had probably 80 oz of water. not enough. today is free day but i am eating clean for most of the day because of last night's meal. i am also going to do my UBWO today and try to get a gallon of water in. wish me luck!
how are you all doing?!
Friday, January 16, 2009
anyway, some of you have been tapering off on the accountability posts and others have not even posted it yet, please let us hear how you are doing! i think it helps everyone!
here is how my day went yesterday:
m1 7:30 protein oatmeal
m2 10:30 3 egg whites, 1 whole egg [scrambled] 2 slices whole wheat sara lee 45 calorie toast
m3 1:30 edamame
m4 5:00 banana chocolate peanut butter protein shake. this is my new favorite, it tastes JUST like ice cream, i will do a recipe feature on it soon. it will curb those sweet tooth cravings without the sugar!
m5 7:45ish shrimp and chicken with tomatoes, dill, parsley and feta; spinach salad with avocado, red peppers, green onions and balsamic dressing. mmmm i will also do a recipe feature on this meal ASAP! i took photos!
bulgarian split squats w/ DB: 12 reps @ 10 lb, 10 reps @ 12.5 lb, 8 reps @ 15 lb, 6 reps @ 20 lb, 12 reps @ 12.5 lb. wall squats aganist ball w/ 10 lb db in each hand, 12 reps and hold 12 seconds. i did bench tucks between sets here.
stiff legged dead lifts with barbell: 12 @ 35, 10 @ 45, 8 @ 55, 6 @ 65, 12 @ 45. exercise ball ham curls 15 reps. i did ball crunches between sets here.
laying calf raises on machine: 12 @ 160, 10 @ 180, 8 @ 200, 6 @ 220, 12 @ 180. standing single calf raises, 12 reps each leg. i did decline drunches with 10lb weight between sets here.
abs: obliques on decline bench, 2 sets of 30.
lower back: hyperextension bench w/ 10 lb weight, 3 sets of 25.
a few squat-and-holds on bosu ball, some single leg squats on bosu ball. i was just waiting for my mom to get done with her workout.
after my workout is was still full so i just had some almonds and a clementine!
how was your day 11? can you believe we are almost 2 weeks done?!
Thursday, January 15, 2009
m1.7:30 am: protein oatmeal
m2.11:45 am: (yep.. big gap there. i was BUSY at work) sloppy joe pita, green beans
m3.1:45 pm: apple, cottage cheese, almonds
m4.4:30 pm: greek yogurt, fiber1 yogurt, slivered almonds
HIIT on treadmill.. well warmed up for 10 min on elliptical waiting for treadmill to open up, then i did my HIIT the same as monday but increased the incline from 0 to 1 to 2 to 3 and maxed out at incline 3 at 10 mph only made it 42 seconds. now i have something to work on!
m5. 7:30pm piece of ww toast with natural PB, 1 clementine (no protein here, i was tiding myself over for dinner which i thought would be around 8:30.
m6.10:30pm pork loin roast with mixed rice, asparagus, mushrooms, onions and red peppers. mmmm it was so good, my super wonderful friend neal made 12 of us dinner, it was fancy and delish!
i had about a gallon and a half of water! 1 coffee, 1 batch of my supplements
pretty good day, i am just eating my oatmeal now.. how was your day 10???
Tuesday, January 13, 2009
m2 @ 10:00: fiber one peach yogurt mixed with 8 oz fat free voskos greek yogurt and some slivered almonds. about 30 min later i had 1 whole chopped cucumber.
m3 @ 1:00: sloppy joe in ww pita, green beans
m4 @ 4:30: some green and red peppers, a string cheese, tuna and ff cottage cheese and a chopped pickle mixed up in a low carb high fiber tortilla
bicep curls while sitting on stability ball, dumbells (weight is for each hand) were 8lb-12 reps, 10 lb-10 reps, 12.5 lb-8 reps, 17.5 lb-6 reps, 10 lb-12 reps. hammer curls while standing- 10 lb-12 reps. i did ball crunches in between sets.
tricep overhead cable extension, 12 reps-30 lb, 10 reps-35 lb, 8 reps-40 lb, 5 reps-45 lb, 12 reps-35 lb. tricep cable pulldowns 12 reps-30 lb. jmping jacks for 30 seconds in between sets.
rowing machine: 12 reps-30 lb, 10 reps-40 lb, 8 reps-50 lb, 6 reps-60lb, 12 reps-40 lb. dumbbell rows 12 reps-20 lb dumbbells in each hand.
dumbbell chest press (weight is for each hand): 12 reps-10 lb, 10 reps-12.5 lb, 8 reps-17.5 lb, 6 reps-22.5 lb, 12 reps-12.5 lb. dumbbell flyes: 12 reps-12.5 lb.
single arm alternating shoulder press while standing (dumbbells for weight in each hand): 12 reps-8 lb, 10 reps-10 lb, 8 reps-12.5 lb, 6 reps-15 lb, 12 reps-10 lb. lateral raises: 12 reps-5 lb dumbbells in each hand.
i was shaking after! yay!
m5 @ 8:00: 3 egg whites and one whole egg, scrambled, 1 slice 45 calorie sara lee toast with spray butter, half a grapefruit
m6 @ 10:30: 1 scoop chocolate protein powder, 1 frozen banana, 4 oz soy milk, ice. blended.
had about 115 oz of water today, 1 black coffee, all my supplements (yay) CLA and multivitamin.. ummmm i think that sums it up.
how did you do today?
i know sometimes it is hard to understand new websites.. this one is no exception, it can be a bit confusing and overwhelming at first. but once you figure out your way around it, it will be the most beneficial tool in surviving your body-for-LIFE challenge. i PROMISE.
so, i decided to give you all a quick little tutorial about how to use tracker to your advantage. i will list a few things you can use tracker for and also include step by step instructions how to go about using each feature. PLEASE take the time to check this website out, i promise it will help you.
first thing you may want to do is create an account, just so you can post questions in the message board forums. if you choose not to make a profile, you can still check out the website and the message boards and the other people's profiles!
1. message boards!
okay, so on the front page if you scroll down a bit you will see a list of links that looks similar to this (click to enlarge):
each link is a "thread"..and a thread is a post that a user has posted about one thing or another.. and this list is the most recent threads that have been replied to. SO.. if there is a topic that catches your eye, you can click on it and read it.
OR.. you can go directly to the forums page.. where there are individual forums for different categories such as support, beginners, exercise, eating, recipes, supplements, teams, etc etc... to get to this page, click the link at the top of the thread list on the front page that says "go to forums now" see photo:
once you click this link, this page will come up, with the list of different forums:
the forums you will probably be interested in will be support, beginner, exercise, and eating. these are the main forums.. aside from the teams forum, but unless you belong to an internet team (yeah, my mom and i both do.. we are rad computer geeks!).. you probably won't find much interest in the teams forum.
SO.. click on a forum to see what posts ("threads") are in there. you can just click on threads other people have started and read them.. or if you have a question of your own you would like to ask, you can create a profile and post a question! when i first started my challenge, i was posting in the beginner and support forum like there was no tomorrow, and i always got lots of responses to my questions. even if you just want to read and not participate in the posting, that is fine too. it can still be very useful just to lurk on the forums and read what other people have to say.
so, take a gander. if you are having a hard time finding your way around the forums, post a comment here or email me and i can help you navigate.
take advantage of this huge online community of people who are doing the same thing we are doing! it is AWESOME!
ok, now for the next part, a bit more tricky!
2. viewing other profiles.
option A: latest photos
on the home page, you can look to the right and find a section that says "newest photos".. this is probably the easiest way to look at other profiles without getting too specific. click on the "More.." link under the newest photos category:
obviously your screen will look a little different since i am signed in on that example above. but you get the idea. so once you click on this link a list will come up of recently updated profiles. it looks like this:
this is the list of peoples' profiles that have had photos recently added. it first says their user name, then their age, then their gender, and then the day it was updated. you can browse to find someone who is around your age and gender, or you can look at all of them, or you can just click on whatever your little heart desires. this is one way to see profiles with photos on the site.
once you click on a profile, there is some navigating in order to see their photos, you can select front, side or back view. it is not a requirement for anyone to upload any type of photo, so some people may have lots of photos and other people may only have one. some people may have side and back views and other people may not.
i will use my profile as an example on how to navigate a profile.
once you click on a name, their profile will come up with this page:
this has basic user info. to get to the photos, click on this link:
it will automatically bring up the front view and you can scroll down to see any and all front view photos. you can click on side or back to view the other angles:
you can also check out other features of each profile by using the toolbar at the top of their profile.. such as their progress log or their 20 most recent posts.. most people do not use the meals/activities feature, and not very many use the blog feature, but you can check those out too if you would like.
option B: search profiles
you can search all the profiles on tracker if you wish. you can choose to search by user name, state, gender or age.
from the home screen, click on "search profiles":
this screen comes up, and you can plug in search criteria. you can only select one category to search under. for example, you cannot filter by both age AND gender.. you have to pick one or the other. anyway... may i suggest searching by age, because you can enter a range here and it will bring up all profiles within that age range, and you can later click on specific profiles depending on which gender you wish to browse.
so, say i want to find all the profiles ranging from age 23 to 27. i would type it in like this, and click search:
a list like this will come up, and the profiles which have photos will have a camera icon next to their name. it will also list their specific age and gender. from here you can click on whatever profiles you wish to view:
you can also email people from their profiles by selecting "send private message", but you have to have an account set up to do this. setting up an account is free and you do not have to enter any information about yourself if you do not want to. the choice is yours.
please take advantage of this website and learn as much as you can from it. it is a great community of people who are all in the same boat as us, and there are lots of great ideas!
once you get more familiar with it, you may want to join an online team to help support you through your challenge. cross that bridge if you come to it.. but if you never feel like that, that is fine too. my mom and i, along with my friend pixar, all belong to teams on there. we post daily and just chat with our teammates about body for life and exercise and eating and whatnot. it is actually really fun! and my team also posts accountability each day so it is nice to have to report to them.
well that is a quick rundown of what is probably my favorite website. i hope you check it out!
i pulled this recipe off an e-mail i got today from the National Body Challenge by Discovery Health.
TOTAL TIME: 10 minutes
- 3 cups chopped hearts of romaine
- 5 each grape or cherry tomatoes
- 1/4 cup sliced cucumber
- 1 hard-boiled egg, sliced
- 5 cooked, peeled large shrimp
- Freshly ground pepper to taste
- 2 tablespoons light blue cheese dressing
Per Serving: 273 calories; 13 g fat; 3 g saturated fat; 348mg cholesterol; 556 mg sodium; 13 g carbohydrates; 5 g fiber; 27 g protein
OK.. so this is the way the recipe was written on the website, i think it is really perfect except for the dressing. you can cut down on unhealthy fats by nixing the light blue cheese and using olive oil and vinegar for a dressing instead, or you could use a wishbone spritzer dressing. this recipe was quick, easy, and super high in protein and veggies so i thought it was worthy of being posted! add some avocado for a healthy fat!
Monday, January 12, 2009
m1. 6:00 am: protein oatmeal
m2. 9:00 am: wasa crackers & low fat cottage cheese
cheat (yep, first one of the challenge.. ugh) 1 bite of a pumpkin cookie that a girl at my work made and brought in for me.. sigh, cry.
m3. 12:00 pm: enchiladas AND i will have you know, it was a birthday at work, i had to order 3 large pizzas, there was a big cake, and i had neither. whew.
m4. 4:30 pm 1 string cheese and some red and green bell peppers... i was sooo hungry but was on my way to do cardio so i didnt want to eat something, but had to curb my hunger.
workout 5pm-6:30pm.. i warmed up for 10 min on the elliptical while waiting for a treadmill to open up, and then i did 20 min HIIT on treadmill increasing 0.5 incline at each interval and also increasing speed at each interval from .5 to .6 to .7 to .8... and then hit my 10 at a 1.5 incline and 10.0 speed. i had my new oxygen magazine so i rode the bike for an hour while i read it. my favorite thing to do each month at the gym!
m5. 7:30: sloppy joe and green beans
m6. 10:30: chocolate protein powder (1 scoop) 1 frozen medium sized banana, 6 cubes of ice, 8 oz plain light soymilk.. mm.. so good
only had 2 liters of water today, i had my body fat checked so you are not supposed to chug the water before hand.. i felt quite thirsty all day!
i remembered to take my supplements: CLA and multivitamin. still need to purchase some fish oil.. it is buy 1 get 1 free at smith's right now but i am pretty poor.. even for that kind of a deal! oh well, i will get it eventually!
how did your day 8 go?
Sunday, January 11, 2009
m1. 12:30 pm (yes woke up LATE) breakfast wrap w/ sundried tomato flatout wrap, 2 egg whites, 1 whole egg, 2/3 cup morningstar soy meat crumbles, and salsa
m2. 2:30 pm 1 apple, 8 oz greek yogurt with about 1/3 scoop of vanilla protein powder mixed in to up the protein
lower body work out-same as tuesday's
m3. 5:00 pm sloppy joe pita
m4. 8:00 pm 1 scoop chocolate protein powder, 1 frozen banana, 4 oz fat free soy milk.. blended.. this tasted like ice cream :)
ok, so i failed at the water. like.. i probably only had about 32 oz of water today. i don't know what my deal is! that is SO bad! i also didn't take any of my supplements. i will do better tomorrow.
off to bed! xoxo
*this recipe makes 6 servings for me
nutrition stats per serving: 260 calories, 28g protein, 23g carbs, 5.5g fat. this breaks up into 44/36/20 for protein/carb/fat ratios.
- 2 lbs boneless skinless chicken breast
- 12 corn tortillas that have these stats per tortilla: 30 calories, 6g carbs, 1g protein
- 1 large can green chile enchilada sauce (i believe it is 28 oz)
- 1 bunch cilantro
- 1 bunch green onions
- 1 medium red pepper
- 1 can sliced black olives
- optional: jalepeno
- optional: salsa, fat free sour cream, fat free shredded cheese, diced tomatoes
1. boil chicken in a pot of water
2. when chicken is cooked through, dice cilantro, green onion and red onion. put in large deep saucepan over medium heat
3. shred chicken with 2 forks, as you shred it, put it into the saucepan with the diced cilantro and onions
4. add 2/3 of the large can of enchilada sauce and can of olives to the saucepan, let mixture warm through
5. spray a baking pan with pam, place 6 tortillas on the pan as photographed
6. pour the mixture onto the tortillas and top with half of the remaining enchilada sauce (you have 1/3 of a can left, so you will pour on half of that.. making that 1/6 of a can). if you are going to use cheese, this is where you would sprinkle it on.
7. put the remaining 6 tortillas on top of the mixture, and pour the remaining 1/6 can of enchilada sauce on top.
8. cover with foil and bake at 350 degrees for 15 minutes
9. as you can see, the enchiladas do not look much different after baking. they are now ready to serve. top with salsa, diced tomatoes, and/or fat free sour cream if you are using it. you could also throw some avocado on top, that would be yummy!
i am not eating these right now, i made 6 servings to freeze. i packaged them into 6 containers and threw them in the freezer. this way, i can pull a container out and take it to work and throw it in the microwave. so easy!
these are really easy to make, and great to make lots of for freezing. try them out today!
like i said i want to give you good product ideas that are cheap, because i am poor! haha, so.. anyway these are on sale right now at smith's for $2.50 for a pack of 6. that is about 42 cents per wrap. they come in plain, italian herb nad sun dried tomato flavors. these are 90 calories per wrap, 16g carbs, 9g protein and 9g fiber! SUPER great stats! check out their website for recipe ideas here! they have a section for light recipes, if you click "recipes" and then "light recipes".. some of them are not totally BFL friendly so be careful.. but i like the recipes for the tuna wrap and the cracked pepper turkey and mozzerella wrap. they have pictures of the recipes too! also check out the zesty shrimp and feta flatout thin crust pizza recipe!
today i used one to make a breakfrast wrap, i filled it with salsa, 2/3c morningstar soy meat crumbles, 2 egg whites and 1 whole egg.
i will just post it as the day went on
10:30 am: cinnamon bagel and cream cheese, coffee and cream
12:30 pm: bowl of tomato soup and half of an SKS and one breadstick and 2 saltine cracker things from soup kitchen. water.
somewhere between 1:30 and 3:30 while waiting in line for body worlds..i had 3 bites of lindsay's rice krispie treat made with real vanilla, nice touch, and a bottle of water.
5:30 pm cup of nielsen's frozen custard.. my favorite!
6:30 pm bite of marshall's no bake cookie, a wheat roll with natural peanut butter, handful of cashews, a couple of ambers cheetoes
8:00 pm we went to the old spaghetti factory, i had spaghetti, salad, bread, unsweetened iced tea, water, and spumoni ice cream.
11:00 pm half of marshall's vanilla frosty, 1 ruby red squirt (which i will never drink again, 45 rams of sugar for one can of squirt. ugh disgusting)
ok well that was it. kind of crazy. i always eat ice cream throughout the day though. oh well, onto day 7! i woke up at noon and just had my first meal. i never fit 6 meals in on sunday.. haha.
Saturday, January 10, 2009
Ate at the Soup Kitchen with most of my girls, Linds, Suni and Neef (we missed you Risa) Had tomato soup and 2 bread sticks and a couple bites of cheese sand, very full! Went to stand in line for eternity to see Body Worlds.....no kidding, in line for over 2 hours, the tour took about 1 hour, wow, I did eat a couple almond roca candies (I LOVE chocolate!!) Janetha and I got a cup of custard on the way home! I went to a neighborhood party with soup, salad and bread sticks, I sampled a few different soups, a little salad, 2 truffles, water. Came home and had a couple of scoops of ice cream (wow, I really hit the ice cream hard today!) I love to have a free day because I REALLY look forward to the next day to get back to clean eating, I know I am a real geek that way. However, I think the more you eat clean the more you will get a gut ache on free day and be anxious to get back to the clean eating.
Andrea again, I am SO proud of you!! I'm glad you tried the cardio method at home, just use your imagination, jump rope works too. Elastic bands are good for some weight training exercises at home or if you go out of town. Thanks for having such a positive out look on this program, you will suceed!!
Pat, be sure to take a look at the recipes and easy foods Janetha has posted for eating clean. Maybe you could pack up your stuff the night before and just throw it in a cooler and head out the door in the morning. Also, try a protein shake for breakfast instead of oatmeal, that is a lot quicker.
There are some days I will have oatmeal and egg whites for dinner. Mix it up and be flexible. We don't want you worn to a frazzle at the end of the day!! I'm excited that you have such a great attitude - keep up the good work, check in on the blog and ask questions, we are all in this together!!
Suni, it's fun to have you in this with us! It is great to learn new things together - you did a great job on your night out and I know it's not easy to ignore all of the food they set down in front of you! It was fun to spend a free day with you - and you didn't go nuts-I'm proud of you, keep up the good work!!
Marisa, thanks for your candid accountability comments! Eating a chip to make sure it isn't poison.......where have I heard that before!! You and Bills are our Body for Life founders, we should probably have a parade in your honor!!
Janetha, wow, this blog is a riot! It is beginning to take on a life of its own and I love it. Thanks for all of your hard work, research and diligence to keep us informed and on track!! You are an inspiration to a lot of people!! TOWANDA!!
Hugs to all of you - always remember-we are in this together!!
Friday, January 9, 2009
this recipe is QUICK, EASY and makes LOTS of leftovers! you can double the recipe if you want and freeze the leftovers in serving size containers for up to two months, or you can keep the leftovers in the fridge for about a week. i love making lots of the mixture and pulling it out of my freezer to take to work, because i do not have to refrigerate it before heating it up, i just let it thaw throughout the day until it is time for the microwave. this could be useful to those of you with access to a microwave but not to a fridge.
onto the recipe!
- 1.25 lb lean turkey burger (or lean ground beef)
- 1 red onion, chopped
- 1 tsp black pepper
- one 8 oz can of no salt added tomato sauce
- 1/2 cup ketchup, i use heinz low carb/low sugar ketchup
- 1/2 cup bbq sauce, i use whole foods 365 brand tangy bbq sauce
- optional: red pepper flakes or chili powder or hot sauce.. if you like spicy
dice the onion and put in pan over high heat
add the turkey burger and pepper, saute until meat is cooked through
add the tomato sauce, ketchup and bbq sauce. simmer about 5-10 minutes until mixture reaches desired consistency
serve a portion on either a whole wheat bun or in a whole wheat pita or pocket.. i used my fabulous find! perfect for the sloppy joes because none of the filling falls out like it does when i use a bun.
you can top the sloppy joe with lettuce if you want, i didn't this time around.
serve with your favorite veggie, i had half of a bag of the bird's eye steam fresh green beans.
ok, so i am poor. like, more poor than usual. SO i want to feature cheap items this week! i have used these before, and i bought some yesterday and have been using them instead of bread as my carb.
kangaroo salad pockets: $1.99 for six. i buy them at smith's marketplace. that is a whopping 33 cents per pita! and they are good! make sure you buy the wheat ones.
one pocket has 80 calories, 16g carbs, 3g protein and 3g fiber.
you can shove anything into these bad boys. check out my next recipe where i used one tonight!
super fabulous find!
anyway, onto accountability.
i had a bad bad day at work. i was the only one running the whole office. it was insane, so my meals were kinda crazy. here goes.
m1. @ 7:00 AM protein oatmeal
m2. @ 10:00 AM wasa crackers and cottage cheese
m3. @ 12:00 PM an apple (no protein, CRAP!)
m4. @ 2:00 PM my usual turkey wrap! yummo
m5. @ 4:45 PM greek yogurt with slivered almonds and splenda, slice of ww bread with natural PB
HIIT 7:15-7:35 really really good workout on the treadmill! i increased the incline by 0.5 with every interval, and also increased the speed by .1 extra each interval. so for the first interval i started at 6 for the first minute, then 6.5, 7, 7.5. then, for the next interval, i increase by .6 each minute. third interval i increased by .7 each minute, and last interval i increased by .8 each minute. hit my 10 at 1.5 incline and speed of 9.5! whew!
m6. @ 8:30 sloppy joe in pita pocket and 1/2 bag steam fresh green beans.. i will post this recipe i took photos!
150 oz water, 1 cup coffee, CLA and multivitamin
im tired! i am debating going out tonight or just resting. im excited for tomorrow, free day for me. anyway, not much to say about day 5.. just TGIF!!
Thursday, January 8, 2009
m1 @ 7:45: less than half of my protein oatmeal. it overflowed in marshall's dumb microwave. luckily i had a muscle milk lite in his fridge and drank that also.
m2 @ 10:45: i was hungry so i had my turkey wrap, 4th day in a row!
m3 @ 1:45: edamame
m4 @ 4:30: 3/4 cup low fat cottage cheese, 2 wasa crackers
UPPER BODY WORK OUT (UBWO) @ 5:45-6:30
dumbbell shoulder press
12 reps @ 7.5 lb
10 reps @ 10 lb
8 reps @ 15 lb
6 reps @ 20 lb
12 reps @ 10 lb
dumbbell lateral raises
12 reps @ 5 lb
overhead cable extensions
12 reps @ 25 lb
10 reps @ 30 lb
8 reps @ 35 lb
6 reps @ 40 lb
12 reps @ 30 lb
(i did jumping jacks for 30 seconds in between each set)
tricep cable pulldowns
12 reps @ 30 lb
dumbbell chest press
12 reps @ 10 lb
10 reps @ 15 lb
8 reps @ 17.5 lb
6 reps @ 20 lb
12 reps @ 15 lb
(i did 25 bench crunches between each set)
12 reps @ 8 lb
dumbell single arm rows
12 reps @ 10 lb
10 reps @ 12 lb
8 reps @ 15 lb
6 reps @ 20 lb
12 reps @ 15 lb
12 reps @ 8 lb
12 reps @ 8 lb
10 reps @ 10 lb
8 reps @ 12 lb
6 reps @ 15 lb
12 reps @ 10 lb
12 reps @ 8 lb
m5: muscle armor & 1 scoop lemonade whey protein powder mixed with water
m6: 1/2 bag of birds eye steam fresh veggies, 1 wheat pita pocket (18 carbs), 3 oz diced grilled chicken (butterball precooked), a few marinated mushrooms, red pepper and artichokes from the olive bar at smiths, smear of hummus, sprinkle of fat free feta. yum!
150 oz water, 1 black coffee, 1 green tea
CLA and multivitamin
notes: wow, this was my first upper body work out since the week before christmas. i have lost a lot of strength and my arm hurt REALLY bad while working out. for those of you who dont know, i have a titanium rod in my left arm 8 inches along my humerus. i have a hard time with upper body, but after my last challenge i was really building muscle. it is hard because my left arm gives out before my right one and i have to stop. it is important to train both sides the same. i need to concentrate on proper form so i dont tweak my arm, it is real sensitive. eating was right on and no cheats.
4 days down, 80 to go! we can do this everyone! what did YOU do for day 4??