Back at it!

After a couple of weeks of slack routines in the gym, I'm back at it this week.  I was still getting in 5-6 days a week, but I was stuck in a rut with old routines.  Sunday night I revamped my workout sequence and took time to write out this week's routine.  I think I will follow this routine for the next 3 weeks and then switch it up again.  I would really like to do more Crossfit type workouts, but I haven't gotten the results back from my MRI that was last Thursday so I'm a little hesitant to push myself with exploding moves.

Along with the workouts my eating plans weren't quite up to snuff, so they have been revised for this week.  I did a nice job with my food yesterday until we finished up family therapy at 9:00 pm...agh...so late!  I should have been in bed by then, but instead Rich made chocolate chip protein pancakes and I downed two of them like it was my job.

Yesterday's meals:

• Overnight protein oats
• Green protein shake
• Healthy egg salad (3 egg whites, 1 yolk, 2 tbsp avocado, 4 tbsp plain hummus) on sandwich thin with side of fruit compote (celery, craisins, apple slices, figs, dried blueberries) --thanks, mom!
• Sliced apple sprinkled with cinnamon and dipped in cottage cheese (1/2 cup)
• Asian turkey burger on whole wheat bun with onions and tomato, served with 1/4 baked sweet potato.  RECIPE BELOW---delish! 
• Those 2 darn chocolate chip pancakes and a glass of milk!

Today's plan:

• Overnight protein oats
• Green protein shake
•  Healthy egg salad (3 egg whites, 1 yolk, 2 tbsp avocado, 4 tbsp plain hummus) on sandwich thin with side of fruit compote (celery, craisins, apple slices, figs, dried blueberries)
• Sliced apples sprinkled with cinnamon and dipped in cottage cheese (1/2 cup)
• Some sort of pasta and ground turkey....we'll see!
• Small protein shake 

Monday's Chest/Tricep Workout

• 3 x 15 body weight pushups 
• 3 x 12 dumbbell flat bench press (30 lbs x 12, 35 lbs x 6, 35lbs x 8)
• 3 x 12 dumbbell incline bench press (25 lbs)
• 3 x 10 decline cable press (40 lbs)
• PLYO - 3 x7 push ups on Bosu ball ...AWESOME EXERCISE!!  Check out the video and try these!
• 3 x 12 legs up body weight dips
• 3 x 12 overhead rope press (50 lbs)
• 3 x 10 lying tricep press with dumbbells (10 lbs)

Cardio - 15 minutes on Arc Trainer

Tuesday's Leg and Ab Workout

• 3 x 20 body weight lunges
• 3 x 20 plie squats with 10 lb medicine ball (shoulder press)
• 3 x 75 calf raises, body weight (straight leg, pigeon toe, ballerina)
• 3 x 10 deadlifts (55 lbs)
• 3 x 12 lying hamstring curls (2 sets of 40 lbs, two legs contract and l leg lower weight, 1 set 40 lbs flex toes to contract, point toes when lowering)
• 3 x 12 leg extensions (60 lbs)
• PLYO- 3 x 50 mountain climbers
• ABS - 2 x 20 incline crunches
• ABS- 2 x 15 hanging leg lifts  ** ran out of time and couldn't finish my ab routine

Cardio - 10 minutes on bike

Asian Turkey Burgers (courtesy of Dash of Meg)
Ingredients:

• 1 lb ground turkey
• 3/4 cup chopped green onions
• 4 tbsp soy sauce
• sprinkle of ground ginger

Directions:

• Preheat oven to 375 degrees.
• Mix all ingredients in a bowl and then form into 4 burgers
• Place on foil covered cookie sheet and bake at 375 degrees for 25 minutes
• Enjoy on a whole wheat bun or on a mixed green salad!  Serve with baked sweet potato wedges. 

Oatmeal Raisin Walnut Cookies

Thanks to Chocolate Covered Katie, I tried my own version of her healthy cookies last week.  They were easy to make and disappeared within 24 hours;)   I had to use slightly more oats then she called for, otherwise they were too gooey. 

Not too sweet...kind of like banana bread.

yep, I ate all those.

Oatmeal Raisin Walnut Breakfast Cookies

• 1/2 cup rolled oats
• scant 1/2 cup applesauce or over-ripe banana (mashed)
• 1/4 cup peanut butter
• 1/4 tsp cinnamon
• 1/2 tsp pure vanilla extract
• 3 T raisins (or other dried fruit, or even chocolate chips)
• 3 T black walnuts
• pinch salt if desired (taste the dough to decide)
• 1 packet stevia

Preheat the oven to 350 degrees. Mash the banana with the nut butter, then add all other ingredients and mix until well-combined. Shape into cookies and bake for around 14 minutes.

New Love

For someone who grew up not eating any red sauce, seriously...no pizza, no spaghetti, nothing red besides ketchup, I'm not sure where my red sauce cravings have come from.  I'm ready for pizza, spaghetti, lasagna, anything that I can make with whole wheat pasta and lots of veggies.  The other reason I think I've been on this kick is because you can make a filling healthy meal on a tight budget.  January is the longest month ever!

My latest creation happened last night.  I guess we'll call it turkey penne broccoli bake.

Turkey Penne Broccoli Bake
Ingredients:

• 1 jar marinara sauce (Target brand on sale for $1)
• 1 lb browned ground turkey 
• 3 cups up cooked broccoli florets
• 1/2 cup of shredded cheese
• 1 package whole wheat penne pasta, cooked 

Directions:

• Preheat oven to 350 degrees.
• Brown turkey and then mix in red sauce.  At the same time boil the pasta and cook the broccoli florets. 
• Mix all ingredients together and place in a deep dish. 
• Sprinkle with shredded cheese.
• Bake at 350 degrees for 10-15 minutes or until cheese is melted and browning. 
• Enjoy!

Positive Thoughts

That is what I keep telling myself after my follow up doctor's appointment today.  I went in to the appointment thinking this is the last of the air cast, the day I will register for the Cville 10 Miler and Half Marathon, AND they day I will get to try out my new Garmin watch! 

I left with a totally different outlook.  After 8 x-rays it was determined that the medial tibial stress fracture of my left leg is close to being healed, just not quite there yet, and the sesamoid bone in my foot that has been bothering me on and off for the last year and half is still cracked in half.  Freaking great news.  I am scheduled for an MRI on my left foot this Thursday to determine whether the break never healed on its own, whether it is in the process of healing or whether I was born with the bone in half and just have stress fractures on it.  Unfortunately, many sesamoid fractures do not heal very well and can result in surgery to remove the bone all together.  Definitely not something that I want to have to do and thankfully Dr. Wilder will make that the last resort. 

He did say that my tibial stress fracture and hip problems are all probably stemming from my foot.  So, no I don't have a problem with weak bones or issues with healing.  I'm over hearing all of the comments about how much milk I drink, what is wrong with my bones, blah blah blah.  I drink a full gallon skim milk in a week by myself and devour 1/2 gallon of almond milk.  What, now?!  One issue has caused the other problems, plain and simple.  Who knows, maybe my foot caused compartment syndrome 9 years ago when I first saw Dr. Wilder?! 

I went from thinking I was going to be free to run tomorrow morning to being told I need to get another insert for all of my shoes, stay off all cardio equipment and load bearing exercises except for the bike, and NO body weight lunges/squats, etc.  NOT the answers that I wanted today. 

However, I am happy to report that I finally came to the conclusion this evening that my upper body and core will continue to get more defined and I will set up a lower body circuit that will not include any load bearing exercises.  I can do extensions, hamstring curls, abductor/adductor machines as well as some glute moves.  The calves will remain scrawny.  I've had 12 hours to feel sorry for myself and I'm over it.  The bike will be my friend tomorrow morning:) 

And just for good measure, at least this hideous air cast is off for the time being.  I know it is a terrible picture that I took in the dark, but isn't the running skirt that Carrie gave me for Christmas, cute?! She knows me too well:)

Cold weather = Lentil Soup

Cold weather makes me crave homemade soups, especially when you can set the crock pot in the morning and come home to a delicious warm meal.  We've never made our own lentil soup until this week and it is quickly becoming one of my favorites.  It is full of fiber and protein and keeps your belly warm and full!

Lentil Sweet Potato Soup
Ingredients:

• 8 cups of low sodium chicken broth (can use vegetable broth)
• 16 oz bag of lentils
• 1 diced yellow onion
• 2 diced sweet potatoes
• 2 tsp canola oil
• 1/2 tsp pepper
• 1/2 tsp dried thyme
• 2 tbsp lime juice
• 1/2 tsp minced roasted garlic
• dash of salt
• 1/2 tsp of ginger spice (wouldn't use this again)

Directions

• Combine all ingredients in a crockpot.
• Cook for 2 hours on high and then reduce heat to low and continue to cook for 6 hours. 
• Enjoy with a side of whole wheat toast or corn tortillas.

Bird House in the Dead of Winter?

What? January isn't the perfect time to build, paint, and install a birdhouse?  Of course it is!  This crazy weather has allowed some of our spring activities to get accomplished way ahead of schedule.  Hailey received a birdhouse kit from Angela and Rob for Christmas, so Rich and Hailey went to town to get this thing done over the weekend.  I'll take any January day where you can hang out on the screened in porch painting!

Note:  This project spanned two days and several changes in plans.  You'll probably notice at least 3 outfit changes!....but that only made it more rewarding when these two finished it! 

So excited to start painting!  She did a nice job helping Rich nail all of the pieces together.

Yeah, that pink didn't work out too well....this was on top of the first coat of white paint.

Finally decided to go with a JMU theme...gold first.

Not sure who was having more fun.

After taping it to create stripes, the purple spray paint was brought out.

Probably not the safest move, but Hay Hay was into the project.

I'm sure the neighbors will love the yellow pole.

Here come the stripes!

Tightening the house down to the pole.

So proud!

cute!

Nice work.  

Now where are those darn baby birds?

Healthified Mexican:)

It has been a while since I posted some of our healthy eating recipes, so it is time to get back to it.  Over the weekend I made some healthy enchiladas, black bean salsa, and brown rice... which are the perfect substitute to some of the fatty and salty Mexican food that we love!

Healthy Turkey Enchiladas
Ingredients

• 1 lb lean ground turkey breast
• 1 yellow onion, chopped
• corn tortillas
• 1 can of red enchilada sauce
• 1/2 cup of shredded cheese

Directions

• Prehead oven to 375 degrees. 
• Brown the ground turkey.  Optional- add onions to beef while in the pan.
• Fill the corn tortillas with ground turkey and chopped onions, roll, place in casserole dish, pour enchilada sauce on top.
• Top with a sprinkle of shredded cheese. 
• Bake at 375 degrees for 20 minutes.  

I served our enchiladas with a side of brown rice.  To make the rice a little a little more interesting I added 1/2 cup of almond milk...good idea!

I also made a side of black bean salsa which consisted of:

• 1 can of black beans, drained and rinsed
• 1 cup of yellow corn
• 1/2 yellow onion, chopped
• 1 tomato, chopped
• 1 tsp cumin
• 1 tbsp lime juice

Definitely something that I can handle making again!

So far, so good

So far, I've stuck to the meal plan and ate my second "cheat" meal of the week today.  It consisted of a chicken enchilada, rice, and black beans from Mi Rancho PLUS a kiddie cup of vanilla with chocolate chips at Kline's!  It was just what the doctor ordered:) 

I think I made the smart decision of not going to the gym today because my arms need a break, but tomorrow it is on!  I'm thinking about doing some cardio, abs, and a heavier leg workout.  We shall see.

Meal Plan

So far the meal plan has worked for 4 days with one "cheat" meal. I haven't even had severe withdrawal from my chocolate chip loaded Eggos and glass of milk every evening.  My plan is to have two "cheat" meals per week, which will probably result in Mi Rancho chips and salsa!  Yummmm.  And, it certainly did result in some Mi Rancho last night!!

So long dear friend!

Tuesday's meals:

• Overnight oatmeal - 1 cup old fashioned oats, 1 tbsp pb, 1 tbsp flaxseed, 1 cup almond milk, 2 tablespoons of egg protein
• Snack- Protein shake (same ingredients as usual)
• Snack - apple with 1 tbsp pb and 1 tuna potato cake w/ peanut sauce (recipe to come)
• Lunch- turkey sweet potato meatloaf, broccoli 
• Snack - tuna potato cake with peanut sauce and two pb balls
• Dinner- Turkey burger on mult-grain sandwich thin, mixed veggies, sweet potato fries
• Snack- finished off oatmeal leftover from breakfast

Wednesday's meals:

• Overnight oatmeal - 1 cup old fashioned oats, 1 tbsp pb, 1 tbsp flaxseed, 1 cup almond milk, 2 tablespoons of egg protein
•  Snack- Protein shake (same ingredients as usual) 
• Snack- rest of the morning's oatmeal
• Lunch- leftover meatloaf with mixed veggies
• Snack-skipped
• Dinner- chicken quesdilla rellena, chips and salsa, diet pepsi

Peanut Butter Protein Balls

So they aren't my grandmother's PB balls, but they are much healthier and I am loving them!  I'm only allowing myself 1 or 2 a day, but they are perfect for when I need something sweet and satisfying. 


Tiffani Bachus’ Peanut Butter Protein Balls (from Oxygen Magazine)
Ready in 5 minutes • Makes 14 servings

Ingredients:

• 1/3 cup natural peanut butter
• 1/4 cup honey
• 1 scoop chocolate whey protein powder (I used vanilla egg protein)
• 3 tbsp ground flaxseed
• 3 tbsp dark chocolate chips

Instructions:

1. Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!

Nutrients per serving (1 ball):

Calories: 84, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 8 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 4 g, Iron: 0 mg

It is on!

Happy New Year 2012!  Rich and I celebrated by watching the first half of UVA's bowl game and then hitting the sack.  I don't think I've watched the ball drop once in the last 5 years and I am a-okay with that.  I'd rather have my head on my pillow.

The bigger news is that we've set some pretty exciting fitness goals for the new year.  We are both at our goal weight right now, but this could change if we throw in some bodybuilding competitions.  So far this is what we have on our 2012 agenda:

• Charlottesville 10 miler, March 31st at 7:15 am (we'll see what the doctor says about my stress fracture on Jan. 17th)
• Charlottesville Half Marathon, April 7th at 6:30 am (again, we'll see...)
• OCB Atlantic Super Show, May 5th (Rich- bodybuidling, Dana-Figure...still not sure if I have the nerve to actually do it)
• Women's 4-miler, usually Labor Day weekend
 

I am sure we'll have more to add to the list as the year goes on, but this gives a good start.  We started our clean eating plan yesterday and other than being starved when I got up this morning, it is going smoothly.  I'm thankful that Rich has this week off from school so that he can prepare all of our food!


Yesterday's meals for me:

• Breakfast- 1 cup of old fashioned oats, 1 cup of almond milk, 1 tbsp nat. pb, 2 tbsp egg protein
• Snack- Protein shake - 1 banana, 1/2 cup blueberries, 1 scoop egg protein, 1 cup almond milk, 10 almonds, 2 tbsp flaxseed, 2 cups spinach, 1 cup ice
• Lunch- two scrambled eggs with 2 cups of spinach and a whole wheat english muffin
• Snack- 1 cup of 2% cottage cheese with 1 tbsp walnuts, 1 tbsp raisins, 1 tbsp flaxseed
• Dinner- turkey sweet potato meatloaf, 1 cup broccoli, 1 cup collard greens
• Snack- 2 pb balls (new healthy recipe!)