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Archive for January, 2012

Taking my breakfast to work with me is something I do everyday. Today was a typical breakfast, Chobani pineapple yogurt with Kashi Berry Blossoms cereal sprinkled with chia and hemp seeds. It’s a favorite of mine and I do eat it often. I also had a sliced apple that I munched on throughout the morning.

My lunch was fresh and crunchy. I had sliced cucumber, hummus, and sprout’s on a whole wheat pita.

Working longer hours than I am use to has really showed me how easy I normally have it fitting in my daily workouts. When I get out of work at my usual quitting time I have plenty of time to get home, workout and get dinner ready. Then I always have quality time to spend with my husband and my fury little boys.

So I plan on Finding Time and Using It to do an office/desk type exercise.  So today on my lunch break, I  tried this workout. I had the office to myself so that allowed me to complete this with no interruption. People do come in and out my office through out the day, but It’s usually quiet around lunch time. I got lucky today, no one came in. So now when I get home from work tonight I can get right on my treadmill workout.

I found this at http://www.enjoyyourhealthylife.com/2012/01/09/no-equipment-needed-workout/

I have been eating the same breakfast and lunches for a couple of weeks now, I purchased a bunch of  Chobani yogurt containers and little hummus containers while they were on sale and I have a limited amount of time to use them before the expiration date.  I enjoy these foods so the repetition is not a problem for me, but I normally do like to mix things up so I make sure I’m getting enough protein and vitamins in my meals. Fueling my body and mind are what I try to do when planning meals.

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My treadmill workout today was a 60 minute walk. I needed a good stretch that only walking provides me. My hamstrings have been so tight lately. I think it’s from the toe touches in the Lean Leg Pyramid circuit. I try to stretch out the best I can prior to any workout, but have still found myself really sore 2 and 3 days after doing this leg workout. I’m going to omit the toe touches next time the workout. I want to see if I still feel sore. I think I need to concentrate on doing better stretches. I normally don’t get sore so it has to be from not stretching enough.

One thing that drives me crazy when I work out is all this hair I have, so I always tie it up and get it off my neck and shoulders.

Tonight I’m making Roasted Brussels Sprouts to have with the leftover Tofu Spinach Lasagna I made yesterday. I also had enough filling leftover from the crock pot chicken tacos to make one for my husband and one for me, so it ended up being leftover Tuesday here tonight.

Roasting brussel sprouts is so easy, trimmed and sliced in half, toss with 2 teaspoons of olive oil and salt and pepper, bake on 350 degrees for 35 minutes.

I think I’m gonna relax and watch CSI Miami. I love me some Horatio. Have a good night.

Question of the day: Do you ever get tired of eating the same breakfast?

Check Ya Later.

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Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense. –  Ralph Waldo Emerson

Ouch

So I had an accident in my kitchen last night, it really upset me and kinda scared the heck out of me. My cooking spray is in the cabinet above my stove and when I went to reach for it to spray a pan to heat up some tortillas, it slipped and it hit my Glass Stove top and smashed it. I was sick instantly. After I had a pity party, I went online to see if I could get a replacement piece, I realized that they are about $350.00. So I guess I’m going to get a new stove. That is what makes me so mad about this I broke something that should break on its own. So I’m on the hunt for a new stove.

I can still use the two right burners and the stove, so I’m really glad about that, but to prevent it from happening again, I will be moving my cooking spray. Lesson Learned.

denofopulence:</p><br /><br /><br /><br />
<p>My mum always said…<br /><br /><br /><br /><br />

Meatless Monday is here, and I tried a new recipe tonight. I used a basic lasagna recipe and replaced the ricotta with tofu. I really love cheese and I really love tofu so this recipe was a winner.

Tofu Lasagna

Just a few ingredients is all that is needed for this dish.

  • 1 Jar Pasta Sauce
  • 6 No Bake Lasagna Pasta Noodles
  • 1 Tofu Brick, drained and crumbled
  • 1 Bag Frozen Spinach
  • Mozzarella Cheese Ball Sliced or Shredded
Pasta sauce lines the bottom of the 9×9 pan, then I added 2 strips of no bake noodles. Then add the crumbled tofu and a thin layer of spinach. To top off that layer I used 4 or 5 thin slices of the mozzarella ball, but you can shredded cheese if you prefer, then repeat all layers 2 more times. I like to use a 9×9 pan because it’s just enough for two meals. If I’m feeding more people I just use a 13×9 pan and double the ingredients. That’s the great thing about lasagna, you can add as many layers as you want and change it to add different ingredients.

With a side of baked kale chips and a slice of garlic cheese bread, this meatless Monday was a hit.

Kale chips are a favorite of mine, I love the way they crisp up and add texture to a meal. I toss them with olive oil and salt and pepper. Bake on 350 degree for 12 minutes.

Today I completed 45 minutes on the elliptical. I was crunched for time tonight. I wanted to do some weights today, but I will have more time to get that done tomorrow.

Question of the day: Have you ever broke an appliance? 

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This morning I found myself wanting oatmeal for breakfast, but also wanting pancakes, so I decided to make an Instant Oatmeal Pancake. They are really fun and easy to make. This is all you need.

Ingredients and Directions:

  • 1 Package Instant Oatmeal
  • 1 tsp. Baking Powder
  • 1/3 Cup Liquid Egg

Combine all ingredients and pour into a hot greased pan and cook each side until golden brown. I cooked them about 4-5 minutes on each side.

They start to bubble, letting you know it’s time to flip.

Flipping was not the easiest for me today and I lost the round shape, but that did not matter after I topped with banana slices, walnuts, and then drizzled some maple syrup.

Today’s plans are already in full motion, breakfast Check, workout Check, prepping for the week Check.  The next two weeks are going to be extra long workdays for me, my boss is going on vacation so I have to work much later than I normally do, so I plan on making it as easy as I possibly can. I am making a few dishes today so I have them ready during the week.

Before everything else, getting ready is the secret to success. Henry Ford

So I had this going in the crock pot today, and I really do not know why I have never made it before today. This was one of the easiest meals I have ever made.

Crockpot Chicken Tacos

  • 16 ounces Chicken Broth
  • 1 Envelope Taco Seasoning
  • 3 Pieces Boneless, Skinless Chicken Breasts
  • 1 Can Mexican Diced Tomatoes
To be added later:
  • 1 Can Black Beans
  • 1 Can Corn

Spray the crock pot with non stick spray and add the diced tomatoes to the bottom then, add the chicken breasts, mix the spice packet with the chicken broth and pour over the chicken breast.

Cook on high for 4 to 6 hours or on low for 6 to 8 hours.

The last 30 minutes of cooking, I add a can of  drained and rinsed black beans and a can of rinsed and drained corn to jazz up the tacos. When done, the chicken should shred easy. Just use a fork to separate.  You may need to drain some of the broth. I used a  ladle and scooped out all the good stuff.

For tacos, serve the chicken with soft flour or corn tortillas, lettuce, shredded cheese, sour cream or guacamole. Make it to your own liking. This is very versatile and can be used for enchiladas, nachos, tostadas, etc.

First Part of the Ingredients

Crockpot

Second Set of Ingredients

Now here’s what it looks like done and ready to be eaten.

The meat is so tender and really soaked up all the flavor from the seasoning and the broth.

Also made a side of nachos

I breezed through my elliptical workout today. I did 30 minutes and It felt really good. I also did a few other little add-on exercises. I did a few sets of push ups and a few sets of crunches. I also threw in 10 burpess, because I’ve neglected them all week. I’ve been trying to add-on different exercises and challenge different muscles.

I read a blog yesterday that explained the proper way to do Mountain Climbers, I am so thankful she covered them, I have been doing them wrong.

Here’s the best tip of all: If mountain climbers feel too easy, you’re doing them wrong.

To do the move:

  • Come down into a push up/plank position
  • Pull a knee up toward the chest, while keeping the abs braced, the butt down, and the gaze ahead of you on the floor
  • Switch feet (pulling the opposite knee in as the first leg goes out) without pulling the butt upwards
  • Switch knees back and forth for a total of 20 seconds.

Here’s my week workout recap:

Monday 

  • 60 Min Treadmill on Incline
  • Lean Leg Pyramid, Lean Ab Pyramid

Tuesday

  • 45 Min Elliptical
  • Arms by Bethenny
  • Lean Arm Pyramid

Wednesday

  • Power 90 DVD Approximately 40 Minutes

Thursday

  • Rest Day

Friday

  • 60 Minute Treadmill Walk
  • Abs and Back

Saturday

  • 30 Minute Elliptical

Sunday

  • 30 Minute Elliptical
  • 10 Burpess
  • Crunches
  • Push ups
  • Mountain Climbers
Here’s to the end of another great week-end. Hope it treated everyone well.

Question of the day: Do you prep your meals ahead of time?

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Someday’s you just have to make your own Sunshine.  I mean really, this is the best you can do today Mother Nature. It’s noon and it looks like 5pm. Well that’s okay, I’m making My Own Sunshine Today.

When I think of the sun I think of plants, when I think of plants I think of bee’s. So that thought process lead me to this. WOW it is the Bee’s Knees’. You can so taste the honey in it.

Sunshine Quotes, Life Quotes,Happiness Quotes, Attitude Quotes, Pictures, Inspirational Quotes, Motivational Thoughts and Pictures

Wherever you go, no matter what the weather, Always bring your own sunshine.

It doesn’t matter for how long the room has been dark;For a day, or a week, or a year, or for ten thousand years.The moment you bring in a candle; darkness vanishes like it was never there….. Spread Joy, Happiness and Peace…..Enrich Lives…

Between breakfast and lunch I did a 30 minute elliptical workout. I really didn’t have any big workout plans today, I just did what felt good.

Lunch was easy, I have a container of sprouts and they do not stay fresh long, so hummus, sprout, cucumber whole wheat pita it is. To add an extra protein punch I had a hard-boiled egg.

Cocktails are a must for me. I enjoy a cocktail on Saturdays when my husband and I are watching a movie or playing a board game. I think it gives the evening a little spice. So here’s what I whipped up.

Special Saturday Cocktail

Ingredients:

  • 2 oz. PAMA Pomegranate Liqueur
  • 1 oz. Premium Vodka
  • 1/4 oz. Orange Flavored Liqueur

Instructions:

Combine all ingredients into a mixing glass. Add ice and shake vigorously. Strain into a martini glass. Garnish with lemon zest.

I fell in love with this Pomegranate liqueur last year and have tried it in several recipes, it has a great flavor and I love that it’s not too sweet.  Checkout the Pama website for drink and food recipes. There are a few food recipes I want to try. I will do a post on one in the near future.

To change the subject, I love tuna. Not something I would have said growing up, but I never gave it a chance. As I got older and started to try new things I realized that I loved tuna. So when I found this recipe, I had to try it.

Asian Style Tuna Burgers

Adapted from Beth’s Journey, I love her blog.

These Asian Style Tuna Burgers are so delicious.
Entire recipe yields 2 patties

Ingredients:

  • 1 scallion
  • 1 large carrot
  • 1 large can tuna in water
  • 1/2 cup panko bread crumbs
  • 1 egg)
  • 1 tbsp low sodium soy sauce
  • 1 tbsp rice vinegar
Directions:
1.) Grate carrot and mince scallion.
2.) Drain tuna and combine all ingredients in a bowl.
3.) Mix ingredients together evenly and form into two patties.
4.) Cook in a pan for 3-4 minutes, then flip and cook for another 3-4 minutes until cooked through.
5.) Enjoy
I added some smashed avocado to give this dish a little good fat. Plus I love avocados.

Tuna Burger with Avocado

Game Night

Tonight my husband and I have a rematch game to play. I love this board game, it really is fun and challenging. I’m obsessed with this series on AMC. I have an odd obsession with zombie and apocalyptic movies. I’m a huge fan of the Horror, Zombie, and Apocalypse Genre.

zombie apocalypse is a particular scenario of apocalyptic literature. In a zombie apocalypse, a widespread rise of zombies hostile to human life engages in a general assault on civilization.

In some stories, victims of zombies may become zombies themselves if they are bitten by zombies or if a zombie-creating virus travels by air, sexually, or by water; in others, everyone who dies, whatever the cause, becomes one of the undead. In some cases, parasitic organisms can cause zombification by killing their hosts and reanimating their corpses, though some argue that this is not a true zombie. In the later scenario zombies also prey on the living and their bite causes an infection that kills. In either scenario, this causes the outbreak to become an exponentially growing crisis: the spreading “zombie plague” swamps law enforcement organizations, the military as well as health care services leading to the panicked collapse of civil society until only isolated pockets of survivors remain. Basic services such as piped water supplies and electrical power shut down, mainstream mass media cease broadcasting and the national government of affected countries collapses or goes into hiding. The survivors usually begin scavenging for food, weapons and other supplies in a world reduced to a mostly pre-industrial hostile wilderness.

Horror fiction also Horror fantasy is a philosophy of literature, which is intended to, or has the capacity to frighten its readers, inducing feelings of horror and terror. It creates an eerie atmosphere. Horror can be either supernatural or non-supernatural. The genre has ancient origins which were reformulated in the eighteenth century as Gothic horror.

Question of the day: What’s your favorite Movie Genre? Do you make your own Cocktails at home?

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Some-days you just wake up and know it’s going to be a good day. Today was one of those days, nothing amazing happened, it was just a good day.

Here’s whats in today’s bag.  For breakfast I have a Chobani pineapple yogurt that I mix with Kashi Go-Lean Crisp Cereal and a Fuji apple. For lunch, I have hummus and sprouts that I stuff  into whole wheat pita. I also have some pretzels and a mozzarella cheese stick.  Around 3 pm I like to have a snack so I always have a hard-boiled egg. I’m kinda bummed that I forgot to cut up a cucumber for my hummus sprout pita. That would have given it a good crunch.

When I got home from work I was greeted by these two crazy kids.

They know that when I get home from work, they get to eat, so I usually get a major greeting then they proceed to throw themselves at me, letting me know that they are hungry. If I ask them if there hungry they answer back with barks and whinny sounds. They also bounce around a bit to really let me know just how hungry they are.  I like to hang out with them as they eat, I have noticed that if I leave the room they just inhale the food. So I usually just do some stretching while they eat.  After they ate I grabbed my gear and we head up to my spare bedroom where my treadmill is and I got my walk on.

I love to walk and tonight’s Treadmill walk was Fantastic. I did 60 minutes on an incline. My normal routine on the treadmill is easy, I just walk at a fast pace and listen to great music on an incline. I usually do 10 minutes forward, then slow it down a bit and do 4 minutes backwards to target different muscles, I do this until I’ve completed 60 minutes. In the winter I rely on my treadmill, but in the Spring, Summer and Fall, I walk outdoors on trails. There’s nothing like a great walk outdoors.

Walking...

Most of the cardio I do is low impact workouts. I use the treadmill to walk, I use an elliptical machine to mimic running, I do throw in a few sets of jumping jacks, that’s about as high impact as I get.

Over the years of experimenting with different forms of exercise and always wanting to join in on friends runs and races, I tried running. I always wanted to like it as much as they did, but I couldn’t find the joy. I finally realized that I don’t enjoy running at all, I don’t like the way it makes me feel, it wipes me right out. I experienced pain in my knee and hip joints and I always seemed to be thinking about when it was going to end. I don’t do that with walking, I enjoy it, time fly’s by. I always feel energized and happy after a good walk. I keep my heart rate up and adjust my pace to ensure I’m getting a good heart healthy workout. Don’t get me wrong, I’m not knocking running, I’m just admitting I’m not built for it, so I do what I love, I walk. I know there are runners out there that feel the same way about running as I do about walking.  So I think you should find what you love and what works for you and do it often.

Here are some of my favorite Walking Quotes:

  • A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
  • One step at a time is good walking.
  • All truly great thoughts are conceived by walking.
Dinner did not require a recipe, I free styled this one, I just added what I wanted to pasta.
Linguine pasta with imitation crab, green olives and clams. I added a jar of pasta sauce and sprinkled Nutritional yeast on top. For the sides I had Dr. Praegers spinach shapes and a slice of garlic cheese toast. Sometimes the best meals are the one’s tossed together.
I really love these Seafood Snackers, they are great cold on salads and they are great on a hot meal like the pasta dish. Or I just eat them as a snack.
Nutritional Yeast, have you heard of it? I have been using it for a few months. I tried it to add more protein and B complex vitamins to my diet.
Here’s the deal on Nutritional Yeast:

Nutritional yeast is a deactivated yeast, usually Saccharomyces cerevisiae.[1] Nutritional yeast is produced by culturing the yeast with a mixture of sugarcane and beet molasses for a period of 7 days and then harvesting, washing, drying and packaging it. This is commercially available in the form of flakes or as a yellow powder similar in texture to cornmeal, and can be found in the bulk aisle of most natural food stores. It is popular with vegans and vegetarians and may be used as an ingredient in recipes or as a condiment.[2]

Nutritional Yeast Flakes

It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugardairy, and gluten. Some brands of nutritional yeast, though not all, are fortified with vitamin B12. When fortified, the vitamin B12 is produced separately (commonly Cyanocobalamin) and then added to the yeast because yeasts are fungi, whereas B12 is synthesized only by bacteria.[3][4][5]

Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of parmesan cheese. Another popular use is as a topping for popcorn. It can also be used in mashed and fried potatoes, as well as put into scrambled tofu or eggs. Some movie theaters offer it along with salt or cayenne pepper as a popcorn condiment.

I found it in the bulk aisle at Whole Foods, I love the flavor and I sprinkle it on eggs, pasta and tofu dishes. I once made a lite version of Mac and Cheese and used that instead of the cheese, it was good, not as creamy as real cheese but I was experimenting with it.

Eating healthy is a priority for me, I really try to eat as clean as I can, there are many amazing options out there now. I find so many really healthy frozen options by some great organic/healthy food companies. We all have days that we cannot find the time to make a great meal from scratch. Finding a great product or a healthy brand is easier than ever. So many companies realize that we want good food so they make it. I find great deals in the Health Food Section at my grocery store, plus I clip coupons and there are some great sites on the internet where you can get organic/health food coupons.  I got to http://www.organicdeals.com. They have all the printable coupon sites on the right hand side of the page. Resources are out there for us to take advantage of, so clip away to save and to eat healthy.

Question of the day: Do you take walk’s? Have you ever used Nutritional Yeast? 

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I’m enjoying a much-needed rest day today, I have worked all my major muscle groups this week and today I want to rest and just do some light stretching. My hamstrings have been tight and I don’t want to overdo it. I have been reading several articles regarding rest days and working out, and I really see the value in rest days.  I am not training for a marathon or any competitions, I am just training for life, I am trying to be as proactive as I can in my aging process. I know it’s not a guarantee to live a long healthy life, but I sure do like the way it makes me feel.

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Working out and eating healthy foods are important, but I also feel that resting is just as important. We need time to get our balance back and that’s what helps keeps us on a healthy pathway. A healthy dose of all are required.
Show yourself some Love and Rest
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Today’s bag looks like this:

Good morning, I played with the self timer on my camera for a few minutes at work this morning. It worked well positioning the camera on top of my computer screen, it was just wide enough to hold the camera. Things you do when the boss is way running an errand!

So back in the day, it was Power 90 Home Boot Camp, now it’s PX90.

Today I tried my Power 90 DVD. Well I have had this DVD for many, many years. One on my co-workers gave it to me and I never used it, I always stuck to the same old same old DVD’s, well this year I am being adventurous. I really didn’t even realize that it was the same instructor/creator of the PX90 video until I started sorting my DVD’s to see if I had something I have not tried and there it was. My goal is to incorporate a workout DVD or a circuit between my cardio workouts.

This was a good workout, I did the Cardio portion with the Ab Ripper set. The abs portion really works you hard, but I didn’t really work up a sweat doing the cardio portion. It was flowing yoga poses with some kicks and punches. I have to say that I get a better sweaty workout from my Body by Bethenny DVD.  I want to try the second disk to see if that one offers more of a challenge.

Tonight I made a fish fillet by Sea Cuisine. They are so good, my local Kroger’s carry’s them and If you go to the Sea Cuisine website and sign up for the monthly news letter, they let you down load a $1.00 off coupon and my Kroger’s doubles coupons up to $1.00 so it’s a really good deal if your grocery store doubles. They are full of protein and they already come breaded and seasoned, they have several different flavors to choose from. They are so easy to make, just bake for 32 minutes and serve, I like the easy clean up with this meal.

Potato crusted cod with a side of mashed potatoes and some roasted cauliflower.

Going over my to-do list today, I realized that I have been doing a good job at mixing it up and trying new things when it comes to my workouts, which was really the only resolution I made this year. I wanted to incorporate more strength/weight training into my routines. I really am glad I get so much inspiration from other Healthy Living Blogs. I find so many great workouts on blogs and websites. I do sometimes adjustment them to my fitness level and work my way up to the starting point. Most of the sites I visit are bloggers in the 20 and 30’s, and most are very athletic and run marathons. Well I’m not making excuses but I’m in my 40’s and I can’t just expect to be able to crank out the 20 pounds weights and do 100 squats, but I certainly NEVER say I can’t do something, I just simply start where I can and see how far I can go!

I have found that viewing a workout DVD prior to doing it has really helped me keep my form in check and it really helps me to see the proper execution of the exercise. For me if they are doing 20 push up’s and I can only do 15, I want to do the best 15 I can. I am flexible and that sometimes is not good when lifting weights, I have found myself arching my back and sticking my butt out, so now I take the time to check my posture, execute the exercise and keep my core in, tight and my butt tucked.

Proper Posture

When standing, proper posture involves aligning body in alignment so that the pull of gravity is evenly distributed. Good posture includes:

  • A straight line from your ears, shoulders, hips, knees and ankles
  • Head is centered
  • Shoulders, hips and knees are of equal height

Some of the most common posture mistakes include:

  • forward head
  • rounded shoulders
  • arched lower back
  • excessive anterior pelvic tilt (protruding backside)
  • excessive posterior pelvic tilt (protruding abdomen/pelvis)

Test Your Posture

To figure out if you have good posture, take the following posture tests.

The Wall Test – Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your backside touching the wall, stick your hand between your lower back and the wall, and then between your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture.

The Mirror Test – Stand facing a full length mirror and check to see if:

  1. Your head is straight
  2. Your shoulders are level
  3. Your hips are level
  4. Your kneecaps face the front
  5. Your ankles are straight

Now look at yourself from the side (or have someone else check you out) and look for the following:

  1. Your head is straight rather than slumped forwards or backwards
  2. Chin is parallel to the floor
  3. Shoulders are in line with ears
  4. Knees are straight
  5. Slight forward curve to your lower back

What You Can Do for Better Posture

Once you determine your posture deviations, you can start working on them. Your first step is to be aware of your posture throughout the day; while standing, sitting at work, sitting in your car. Ask yourself if you’re keeping everything in neutral alignment?

Depending on your problems, there are things you can do to help correct your posture. For example, if you have a forward head and rounded shoulders, you probably have tight chest muscles and loose upper back muscles. Try some corrective stretching for the chest area and tighten the upper back muscles with a reverse fly or back extension. If you have an excessive anterior pelvic tilt, corrective stretching should be done for the hips and back and strengthening exercises should be done for the lower body and abdominals.

Well I’m off to spend some time with Jeff and our fury little babies. Good night and I’ll Check ya Later

Question: Do you Strength/Weight Train?

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