Wednesday, June 29, 2011

Update: You know what it is... HUMP DAY!

So, yesterday my bike decided to attack me. I didn't share the picture because I know some people have pansy stomachs. It's looking rather awesome today. Nice and swollen.The best part is that I wasn't even on the bike. I was walking next to it.

Moving on. Wednesdays are always my crazy day. I had lab at 9am and despite the fact that I went to sleep around 11:30pm, I STILL could not wake up on time. I think it's genetic (thanks dad! lol) I finally woke up around 8:20. Still had to get ready, make breakfast, take the dogs out, print off some lab sheets and, you know, check and make sure every single thing is unplugged and nothing is on because I have this irrational fear of fire.

Anywho, today was definitely a smoothie day. I've perfected this process and it literally only takes me 3-4 minutes to do it. I posted the recipe before here.

Breakfast: (Around 8:45am)

-10 ounces Original Almond Milk
-1/2 frozen banana
-1/3 cup frozen mango, diced
-5 frozen cherries
-1/3 Tbsp Milled flax seed
-1 Tbsp Skippy Natural PB
-1 tsp Sugar free Hershey's chocolate syrup

You wanted a picture? Are you joking? I barely had time to eat it! Lol

Total:
-299 Calories
-44 g Carbs
-13 g Fat
-7 g Protein

Snacks:

-1 FiberOne 90 Calorie Bar (around 11:15am)
-4 Strawberries, fresh
-1/2 Cup Grapes, fresh
-1 Piece Wheat Bread
-1/2 Tbsp Skippy Natural Peanut Butter (afternoon)
-1 Skinny Cow, Mint Truffle (after dinner)


Don't worry. This was only $4... -__-

Totals:
-353 Calories
-67g Carbs
-10 g Fat
-9 g Protein
Lunch:
-1/2 Cup Black Beans
-2 Cups Romaine Lettuce
-1/2 Cup Steamed Brown Rice
-1/3 Cup Salsa
-~1 ounce Cheddar Cheese
-1 Serving of Hubby's Squash Casserole (I used Sparkpeople's recipe calculator for these calories!)

om nom nom

Totals:
-531 Calories
-73 g Carbs
-16 g Fat
-25 g Protein

Dinner:

We went to dinner with some awesome friends tonight at Transmet. So much fun and so good to see old friends!
I got the 'Gigante Salad' with grilled chicken.

-2 cups Romaine Lettuce
-2 medium slices tomato
-1/4 cup Bell Pepper, sliced
-3 ounces Grilled Chicken
-3/4 ounce Feta Cheese
-1 serving Foccacia Bread
-5 Olives
(no dressing)


Total:
-328 Calories
-25 g Carbs
-14 g Fat
-28 g Protein

Totals for the Day:
-1510 Calories
-209 g Carbs
-53 g Fat
-69 g Protein

Exercise:
-I taught a 1 hour cycle class, interval style (hill, surge, surge, hill, etc.)
Estimated Calories Burned:
-431 Calories

I contemplated adding information about the liquids I drink during the day. And the lovely follower, Sara, actually inquired about it :) I don't keep up with how many ounces I drink a day, but trust me, it's at least 64 ounces. I drink mainly water, but lately I've been drinking a good bit of Unsweetened Tea! It's just fun to have some flavor! If I ever do drink anything with calories, I definitely add it. I even add Diet Coke because it has sodium in it and I keep up with that as well. Sparkpeople is a great resource and I encourage everyone to at least try it! You can even do it on your smart phone!

Tuesday, June 28, 2011

Update: Tuesday!

"You can't help respecting anybody who can spell TUESDAY, even if he doesn't spell it right; but spelling isn't everything. There are days when spelling Tuesday simply doesn't count.” 
~Winnie the Pooh
I thought this quote was appropriate for today :) I just love Classic Pooh. I am looking forward to the new movie! Are you?


I got to sleep in later today, so that was nice and gave me time to cook breakfast!


Breakfast:
-1 large egg
-2 egg whites
-2 pieces of whole wheat bread
-1/4 teaspoon Ground Cinnamon
-1/8 cup Cary's Sugar Free Syrup
-1/2 cup unsweetened applesauce
-4 fresh strawberries
-7 almonds

I made French Toast this morning! I am going to post the recipe and link it here. 
yummy!

Total:
374 Calories
49 g Carbs
12 g Fat
20 g Protein

Lunch:
-4 oz Tilapia Fillet with Lemon Pepper
-1/2 cup Steamed Brown Rice


Salad:
-1 cup Romaine lettuce
-1 Homegrown Plum Tomato
-1/8 cup Reduced Fat Sargento Mexican Mix Cheese
-1 Tablespoon Marie's Yogurt Dressing, Feta




-1 Light Yoplait Yogurt, Peach




Total:
-459 Calories
-51 g Carbs
-14 g Fat
-35 g Protein


Snacks:
-1 FiberOne 90 Calorie Bar
-1 piece of whole wheat toast with 1 Tbsp of Skippy Natural Chunky Peanut Butter
-3/4 Cup Diced Watermelon
-4 Doritos Chips (What? I was fixing the hubby his lunch because he forgot and I couldn't resist...lol)


Total:
327 Calories
45 g Carbs
13 g Fat
8 g Protein


Dinner:
-Squash Casserole (Made by the hubby with homegrown veggies!)
-Zucchini, Onion and Bell Pepper Sauteed, all homegrown!
(I didn't eat the corn...)



-Salad: (I like salads...lol)
-1 cup Romaine lettuce
-~1/4 cup Sun Dried Tomatoes
-1/8 cup Reduced Fat Sargento Mexican Mix Cheese
-1 Tablespoon Marie's Yogurt Dressing, Feta



Total:
-447 Calories
-52 g Carbs
-20 g Fat
-19 g Protein



Total for the Day:
-1605 Calories
-196 g Carbs
-59 g Fat
-82 g Protein
(This is a very high number for me..lol. But, I worked out pretty hard today so I tried to eat more on purpose...see below!)


Exercise:
-I rode my bike to class again today, so I biked 7 miles. The ride to class is the worst. I would say it's 95% uphill. The ride back isn't as bad ;)

-I taught a 1 hour cycle class (interval style) this afternoon

-Then the hubby and I swam 450 meters in the pool


Estimated Calories Burned: 
-905 Calories 
(I didn't wear my heart rate monitor, so this is simply according to sparkpeople)


I am working a little harder lately because I want to eventually attempt a triathlon. My main obstacle will be the running part....I tore my meniscus in my right knee a few years ago while running, so running can be pretty painful for me..but, I am hoping to build the muscles around my knee more, etc. so that I can finish the running portion :)

I hope everyone has a great rest of the night! As always, let me know your thoughts!

Monday, June 27, 2011

Thoughtful: New Direction

Hey guys!

The number one question I have seen Dietitians/Aspiring Dietitians get is what do we eat? So, after some thought, I believe I am going to add a new 'component' to this blog. Not only will I be posting recipes and the occasional workout, but I am going to begin sharing with you guys the meals that I eat during the day and the workouts/activities I do personally. It will be somewhat like a 'journal.' However, please keep in mind, no one is perfect! I do not eat or exercise 'perfectly' and I have never claimed to. I have simply worked to find a balance that works for me and that I am personally happy with. So, you won't see me eating nothing but egg whites in the morning, baked chicken at lunch, baked chicken at dinner, etc. I eat when I'm hungry and, for the most part, what I want. I just keep the portions in control :) I track everything, everyday with Sparkpeople.com

Let's start with today shall we?! I will try to take pictures of everything, but I just decided this tonight, so this post will be sparse.

Breakfast:
I've said it before, but I like to eat a pretty big breakfast! I am usually starving when I wake up and my day is better if I have my eggs and toast!

Today I had:
-1 large egg, 2 egg whites
-1/8 cup Reduced fat Sargento Mexican mix cheese --> I made these two together into a cheese omelette!

-1 piece of whole wheat toast; half covered with low sugar grape jam, half with Skippy natural peanut butter (about 1/2 tablespoon of each)

-1/2 cup unsweetened applesauce
-1/4 cup frozen peaches (no syrup/sugar!)

This breakfast totaled:
394 calories
45 g Carbohydrates
15 g Fat
29 g Protein


Lunch:
After biking to and from class, I was pretty hungry!
I had:
-Amy's Low Sodium Brown Rice & Vegetables Bowl

I also had a salad:
-1 cup Romaine lettuce
-1 Tomato fresh from the hubby's grandparent's garden!
-1/8 cup Reduced Fat Sargento Mexican Mix Cheese
-1 Tablespoon Marie's Yogurt Dressing, Feta

Totals:
418 calories
53 g Carbs
18 g Fat
16 g Protein

(Are you bored yet? haha!)

Snack:
We hadn't been to the grocery store so I was limited on available snack options. I was starving so I took what I could get, lol.
I had:
-1 packet Publix Instant Oatmeal, Bananas & Cream
-1 Tablespoon Skippy Natural Peanut Butter
-1 cup Dry Cheerios

Totals:
325 Calories
49 g Carbs
12 g Fat
9 g Protein

Dinner:


-1 Tilapia Fillet (about 4 ounces) Seasoned with a little Lemon Pepper
-Salad:
--1 Cup Romaine Lettuce
--1 Homegrown Cucumber
--1/8 cup Reduced Fat Sargento Mexican Mix Cheese (um, I need to chill out with this, huh?)
--1 Tablespoon Marie's Yogurt Dressing, Feta



Totals:
223 Calories
9 g Carbs
10 g Fat
29 g Protein

Dessert:
Yes, I like to have a treat sometimes :)
-1 Skinny Cow White Mint Truffle 

Totals:
100 Calories
19 g Carbs
3 g Fat
3 g Protein

Total for the Day:
1460 Calories
174 g Carbs
57 g Fat
86 g Protein


Exercise:
Yesterday I biked 5.5 miles to and from work and I taught a 1 hour Step & Sculpt class and a 45 minute Butts & Guts class.
Today I didn't have as much time, so biking to class was my work out. I biked almost 7 miles to and from class.

Please let me know what you think about this idea! Even if you don't like it! :)

Sunday, June 19, 2011

Recipe: Tomato Zucchini Bake


I hope everyone had a great Father's Day! Yesterday was a very good day because I was able to adopt a new dog for my grandparents! They have a younger dog already and they wanted him to have a playmate and I found the perfect pup yesterday! They were so happy :) I know that they sometimes get lonely and they have always loved dogs and their company. Thanks Oconee County Humane Society!

He is SO precious! His name is O'Malley!

First Meeting!

Tonight I cooked something that I began cooking years ago. I haven't made it in a very long time. 
I know the #1 thing I hear from people is that they don't have time to cook and #2 is that recipes often look too complicated. Well, this recipe only has 4 ingredients and I don't think it could be any more simple! :)



Ingredients:
-3 Medium sized Zucchinis, sliced ~1/4" thick
-3 Roma Tomatoes, sliced ~1/4" thick
-Approx. 1/2 cup Cheese (I used Sargento Reduced Fat Italian Mix Cheese)
-Pepper for seasoning

Directions:
-Preheat oven to about 350 F
-Spray a little Pam to cover the bottom of a baking dish
-Place a layer of sliced zucchini in the bottom of the baking dish

-Top the zucchini with a little pepper for seasoning and a little cheese (~1/8 cup)
-The next layer will be tomatoes topped with a little more cheese (~1/8 cup)




-Keep layering until all zucchini and tomatoes are used
-Top the final layer with a little cheese (~1/8 - 1/4 cup) and pepper



-Place in oven. I baked it for about 35 minutes, the zucchini was still crisp. If you want the zucchini softer, simply cook for a longer time, about 10 more minutes.

Serve and enjoy!



Saturday, June 11, 2011

Fitness: 10 Minute Ab Routine

I really need to stop being such a slacker with this blog! This past week I went on a spur of the moment girls' trip to Charleston, SC and it was so much fun!

I called this the pineapple water fountain...not sure if that's the real name, haha

woo hoo!

But, I wanted to post an ab routine because someone requested it in my class the other day. I have different variations, but I'm going to post the one that is my 'go-to' ab routine that I use at the end of almost all of my classes.

Remember to use proper form and if you need a refresher on that check it out here.

It would be best to do this with music that is about 130 BPM (beats per minute) or slower. Slower is better so that you can use your ab muscles to control the movement and not rely on momentum. I do this routine continuously, as in there are absolutely no breaks... You can do it!

-8 Basic Crunches

-8 Crunches to the Corners (Lift opposite shoulder blade to opposite knee)

-8 Pull the knees in with the Corner Crunches (Opposite elbow to opposite knee) *NOT a 'bicycle'

-4 Pulse for three with pulling the knee in 
(Your opposite shoulder is pulsing toward the opposite knee that is pulled in toward your chest. "3, 2, 1 and switch")

-8 Basic Crunches

-8 Reverse Crunches (Feet in the air, roll your lower tail bone up using your abs; incorporate an upper crunch at the same time if you can)

-8 Keep your feet in the air; Hands beside your hips, no pressure; Abs tucked in tight, back stays flat on the floor, lower one leg at a time and switch (slow and controlled!)

-8 Now, instead of one leg at a time, have both going (right leg up, left leg down; left leg up, right leg down)

-Keep the feet together in the air, slowly let them fall to the left side (no pressure in the hands!), back to the top, and then to the left.

-Instead of slowly just taking the feet back down to the floor, take the feet out wide and back in as you go down.

-8 Crunches with your feet/legs out flat (next steps are same as beginning, but legs are flat)

-8 Corner Crunches with Flat legs

-8 Corner Crunches with Flat Legs and Add the Knee

-4 Corner Pulse the Knee for 3 counts 

-8 Basic Crunch (with feet in regular position now)
-8 Left Oblique Crunches; Drop knees to the right; Hips stacked, shoulders flat; Crunch up
--Pulse for 8

-4 Basic Crunches (in the center)

-8 Right Oblique Crunches; Drop knees to the left; Hips stacked, shoulders flat; Crunch up
--Pulse for 8

-8 Basic Crunches (in the center)

-16 Bicycle Crunces

-8 Basic Crunches
--Pulse in the center for 8


Okay! So, putting a routine into words and not having pictures can be very confusing. If you have any questions please let me know! I will be glad to explain it better! This is just the basic routine, but if I have time I also add planks and some back work. 

Let me know what you think! :)