Saturday, March 31, 2012

Week 6, Day 3 - Couch to 5K Running Program

Today is another long run.  Well, not long in the real sense of the word, but long for me. 

The weather is nice and overcast with a bit of a sprinkle in the air.  I had played with he thought of running on my mom's treadmill but she keeps her house very hot so I decided to take my chances outside.  A little drizzle won't kill me!  I am running on the Westchester Parkway.
Today is the big 22 minute run - 2 1/4 miles!

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 6 - Day 3:
  • 5:00 minutes brisk walking
  • 22:00 minutes running (Suz's Podcast had a 25 minute run)
  • 10:00 minutes brisk walk - cool down
I did the whole circuit one time through. I was fine for the first 18 minutes.  Then I could feel my legs starting to get a little mushy.  For some reason Suz's podcast had this as a 25 minute run when it should have been a 22 minute run.  I decided I would go as long as I could.  When I hit the 22 minute mark I went an extra 30 seconds and then speed walked for 30 seconds to help my legs recover a bit and then fell back into running for the extra 2 minutes.  I know next week there are a series of 3, 25 minute runs and I know I can do it now.  I never thought I would get to the point where I could actually run.   I felt pretty good after this run.  I spent a very long time walking it off afterwards since I was so far away from my car.  I could really feel my muscles twitching afterward.

I finished with a nice stretch:

COOL DOWN - Stretch
  • Hip Flexors
  • Calves (Gastrocnemius)
  • Hamstrings
  • Quads

W.O.D. (Workout Of the Day), Week 6, Day 3

I am really trying to keep myself challenged.  With that in mind today's workout is another fat burning interval workout.

This is a fat burning workout. It is comprised of 4 different exercises with a pyramid of reps, that will hit many differnt parts of your body. It is a timed Circuit of 20 minutes total.
Warm Up: 3 minutes Stretching:
  • Calves
  • Hips
  • Hamstrings
  • Shoulders
Dynamic Stretch:
  • Push Ups x 10 - 12
  • Squats x 10 - 15
  • Spiderman Climbs x 15 - 20
  • Jumping Jacks x 20 - 30
WORKOUT: 
Do as many rounds as you can in 20 minutes.  You can change up the exercises depending on what equipment you have, or injuries, etc.  Rest only if needed and for as short a time as possible.
  • 10 Hanging Leg Raises – Bent
  • 15 Bench Dips
  • 20 Feet Elevated Push Ups
  • 25 Squat Jumps
  • 30 Mountain Jumpers
This circuit should really get your heart pumping.  This workout will hit your core first, burn out your arms then hit your legs and core again! 

FINISHER:
  • In / Outs x 25
  • Jumping Lunges x 15 each leg
  • In / Outs x 25
  • Jumping Lunges x 15 each leg
  • In / Outs x 25
  • Jumping Lunges x 15 each leg
I am so glad I did this and didn't give in to my excuses! Here's to a great day!

Week 6, Day 2 - Couch to 5K Running Program

I am feeling better but am still a bit congested.  It amazes me that this cold has been hanging on so long.
It is a nice overcast morning, so the weather is perfect.

Today it is a series of 10 minute runs.  I think this will go well.



Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Hamstrings
Podcast - Week 6 - Day 2:
  • 5:00 minutes brisk walking
  • 10:00 minutes running
  • 5:00 brisk walking
  • 10:00 minutes running
  • 5:00 minutes brisk walk
I was able to get through this just fine. I just did the 1 interval today and decided not to add any extra running.  I will be running for 22 minutes or 2 1/4 miles on Saturday.

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
I got a good sweat going on.  I am beginning to feel more comfortable with running but still don't feel like I have my "running legs".  I hope that will come soon with the continued and consistent runs.

W.O.D. (Workout Of the Day), Week 6, Day 1

Normally I do my workouts first thing in the morning but today I got a late start and decided to save my workout for when I get to the gym to do my lab work for school.

I was partnered up with one of my classmates and we had to work each other out.  My workout was a NASM, OPT Model, Phase 2 , Strength Endurance workout courtesy of Chrystian.
CORE:
  • Cobra Back Extension x 12 reps
BALANCE:
  • Alternating Back Lunge to Balance x 12 reps (each leg)
REACTIVE:
  • Squat Thrust with Jump x 12 reps
CARDIO:
  • Treadmill 5 minutes - running

WORKOUT:
Phase 2 - Strength Endurance.  Split sets, 2 sets,  10 reps of each.  60 seconds rest after second set.

CHEST:
  • DB Bench Chest Press (17.5 lb Db's) x 10 reps (2-0-2 tempo)
  • MB Push Ups x 10 reps (4-2-1 tempo)
BACK:
  • Assisted Chin Up Machine x 10 reps (2-0-2 tempo)
  • Single Leg Bar Body Weight Rows x 10 reps (4-2-1 tempo)
SHOULDERS:
  • Pike Push Ups x 10 (2-0-2 tempo)
  • Kettlebell Raises (15 lb KB) x 10 reps (4-2-1 tempo)
LEGS:
  • DB Bulgarian Split Lunge x 10 each leg (15 lb DBs)
  • DB Lunges to balance x 10 each leg (5 lb DBs)
COOLDOWN:
  • Treadmill - 5 minutes - running
I could feel this in every part of my body.  The 1 legged Bodyweight Rows were probably the hardest.  It was so hard to pull myself up, hold, and lower at such a slow, eccentric tempo.  My legs were on fire with the lunges, and those MB push ups were a challenge too, especially with my shoulder.  It was hard to keep a close grip and once again maintain that slow tempo.  Good Stuff!

Tuesday, March 27, 2012

Skinny Brownie - Chocoholic Bliss & Gluten Free

Yes, I am back with another recipe in a mug.  Well, not a mug exactly but a cute ramican.
I am always on the quest for something good and chocolate.  I recently saw a recipe for a 1 minute brownie on happyhealthymama.com.  It sounded great and she had tweaked it from a more fattening recipe to a decent lower calorie and fat dessert. 

I loved the idea but I wanted something that would be a grain free, gluten free chocolate wonder that cooks in only 30 - 40 seconds.
Here is my rendition:



This is pretty darn good.  I had to play around with it a bit, but the end result is super satisfying.

SKINNY BROWNIE

INGREDIENTS:
  • 1 Tbs. Egg Whites or Egg Substitute
  • 1 - 2 tsp. Coconut or Olive Oil (I find a bit more oil makes it more moist)
  • 1/2 tsp. Baking Powder (add less if you want a gooier texture)
  • 1 Tbs. Cocoa Powder (unsweetened)
  • 2 packet of Stevia sweetener (Xylitol can be substituted but will ad 4 more carbs per packet)
  • 1 splash of Pure Vanilla Extract
  • 1 Tbs. of Almond meal (Flax meal can also be used)
DIRECTIONS:
  • Add egg whites to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Add the coconut oil (it will break up and dissolve a bit)
  • Add cocoa powder
  • Add Stevia & a splash of the Vanilla extract
  • Stir in 1/4 cup of Almond Meal
  • Microwave for 30 - 40 seconds DON'T OVER COOK!

Some pointers about making the muffin:
  • Be sure your baking powder is really fresh (use less, just a pinch if you want a gooey brownie)
  • You can use either coconut oil or olive oil
  • Add nuts if desired
  • If you cut out the Xylitol and just use Stevia you can save a whopping 8 carbs.
CARB & SUGAR INFO: 14 Carbs, 1g Sugar
Almond Meal - 1 carbs, 1 sugar per 1 Tbs. serving
Xylitol - 4 carbs, 0 sugars per serving
Cocoa Powder - 3 carbs, 0 sugars
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Vanilla Extract - 1 carb, 0.5 sugar
Coconut Oil - 0 carbs

Week 6, Day 1 - Couch to 5K Running Program

I am still feeling sick.  I can't seem to shake this cold.  From what I hear this bug sticks around for a few weeks.  Oh joy!

I am not going to let it stop me from running.  I have been working so hard and I don't want to fall behind.  I plan to just keep a steady pace and not push too hard

Today it is a series of 5 minute runs mixed with an 8 minute run.  This should be doable after Saturday's 20 minute run!


Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Hamstrings
Podcast - Week 6 - Day 1:
  • 5:00 minutes brisk walking
  • 5:00 minutes running
  • 3:00 brisk walking
  • 8:00 minutes running
  • 5:00 minutes brisk walk
  • 3:00 minutes running
  • 5:00 minutes brisk walk
I was able to get through this just fine.  I ran 1 extra 5 minute interval and started on the 8 minute interval when I decided to stop.  My nose kept stuffing up and I had to stop and blow it.  It is hard to run if you can't breathe, sigh!

Extra run:
  • 5:00 minutes running
  • 3:00 brisk walking
  • 2:00 minutes running
  • 5:00 minutes brisk walk
Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Piriformis
Here's to a great day!

Sunday, March 25, 2012

Zucchini Hash Browns - Stay on Track with Jorge Cruise

Whether it's Atkins or Jorge Cruise or just plain simple and clean eating, these little mounds of zucchini goodness will be a welcome treat. If you have cravings for potatoes or starchy things then these "hash browns" made from shredded zucchini will help to conquer those cravings and keep your carb intake down as well!
Zucchini Hash Browns
(From a recipe by Tina T.)


INGREDIENTS
  • 2 medium eggs
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 dash pepper
  • 1 dash salt
  • 1 tbsp olive oil
  • 1  1/2 cups shredded zucchini
DIRECTIONS
  1. Heat oil in skillet.
  2. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.
  3. Drop by spoonfuls into the hot skillet.
  4. After browning on one side flip and brown the other side.
  5. Note: you can substitute egg whites to lower calorie, cholesterol, and fat counts. (1 egg white is about 3 Tbs)
  6. You can also add a bit of shredded onion to the mix if you want them to be more like a potato latke

Saturday, March 24, 2012

Week 5, Day 3 - Couch to 5K Running Program

Oh my gosh, I did it!  I was so nervous about today's run.  I am still fighting a cold and my chest is tight but I decided i was going to go out on Westchester Parkway and get this 20 minute non-stop run in if it killed me, lol. 

Thankfully it did not kill me.  I was able to go the whole 20 minutes without stopping.  I will admit towards the end I was feeling it and thinking the clock would never get there.  I was coughing a bit afterwards but it felt so good to accomplish this.  I know some of you may think, "So what! 2 miles!", but you have to remember, I have never been a runner and this is all new for me!

Today is the big 20 minute run - 2 miles!


Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 5 - Day 3:
  • 5:00 minutes brisk walking
  • 20:00 minutes running
  • 10:00 minutes brisk walk - cool down
I did the whole circuit one time through.   I was pretty sure I wasn't going to make it, lol.  I kept trying to keep my mind on other things than the time.  I kept a steady, comfortable pace.  I only did this circuit one time, there was no way I was doing it again, lol.

I finished with a nice stretch:

COOL DOWN - Stretch
  • Hip Flexors
  • Calves (Gastrocnemius)
  • Hamstrings
  • Quads

Friday, March 23, 2012

W.O.D. (Workout Of the Day) - Week 5, Day 3

I am still not feeling 100% today, but I just can't stand the thought of not working out.  I'm still stuffy headed and short of breath.  I was finding myself already making excuses not to workout earlier this morning as I sat at my computer.  Thankfully I had my workout clothes on and my Gymboss timer ready.  The Gymboss is my favorite piece of equipment and once I press the start button, it's "game on!"

This is a total body bootcamp workout.  It is comprised of 16 different exercises for 16 reps each that will heat up your muscles and get your heart pumping. 
Try to go from exercise to exercise without resting.  Take a few seconds minimal rest if needed.
Warm Up: 3 minutes Stretching:
  • Calves
  • Hips
  • Hamstrings
  • Shoulders
Dynamic Stretch:
  • Push Ups x 10 - 12
  • Squats x 10 - 15
  • Spiderman Climbs x 15 - 20
  • Jumping Jacks x 20 - 30
WORKOUT:
16 exercises, 16 reps of each, 1 time through as quickly as possible.
  • Extreme Squat Thrusts x 16
  • DB Renegade Rows  x 16 each
  • DB Squat to Y Press x 16
  • Mountain Jumper Push Ups x 16
  • Slamball x 16
  • Hanging Leg Raises x 16
  • DB Pull to Press x 16
  • Jumping Lunges x 16 each
  • Prone Arm Raise x 16 each
  • KB Swings x 16
  • DB Squat with Bent Over Row x 16
  • Stability Ball Moving Plank x 16
  • Squat jumps x 16
  • Feet Elevated Push Ups x 16
  • In/Outs x 16
  • Step Jumps x 16
This was a tough one for me today.  After the first exercise my heart rate was up due to my cold.  I found myself wanting to quit after a few of the exercises but I told myself to push to at least the halfway mark at 8 exercises.  By the time I got there, I got a second wind and was able to make it through all of the exercises.  I kept telling myself "I got this!", and I did!  Not only did I finish, I felt like I could do more so I finished with the following:

FINISHER:
  • Bench Dips x 16
  • Switch Kicks x 16 each leg
  • Bench Dips x 16
  • Switch Kicks x 16 each leg
  • Bench Dips x 16
  • Switch Kicks x 16 each leg
I am so glad I did this and didn't give in to my excuses!  Here's to a great day!

Thursday, March 22, 2012

Week 5, Day 2 - Couch to 5K Program

I had nothing to report yesterday because I was sick all day.  I had a head cold with body aches and chills.  I managed to go to school to take a kinesiology exam and stay for some extra test reviews, then I came home and climbed in bed where I stayed until the this morning.

I took things slowly to see how I was feeling.  I decided I would attempt running and do, day 2 of week 5 today. I had a light energy snack and some water and did a brief warm up.  I told myself I would take it slow and not push myself too hard.  Today's intervals were simple but a bit longer.

Today it is a series of 8 minute runs and 5 minute walks.

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 5 - Day 2:
  • 5:00 minutes brisk walking
  • 8:00 minutes running
  • 5:00 brisk walking
  • 8:00 minutes running
  • 5:00 minutes brisk walk - cool down
I did the whole circuit one time through.   I was surprised I could do the 8 minute intervals.  I just kept at a steady pace and concentrated on my breathing.  I was only going to do the 1 interval but after another 5 minutes of walking I started another 8 minute run.  I stopped after 5 minutes and then did a 5 minute cool down walk.   I am still worried about Saturday's 20 minute run. I hope I will be up to it.  I am still congested and feeling under the weather but not as sick as I was last night.
  • 5:00 brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I finished with a nice stretch:
  • Hip Flexors
  • Calves (Gastrocnemius)
  • Hamstrings
  • Quads

Tuesday, March 20, 2012

Week 5, Day 1 - Couch to 5k Program

I never get sick...but...somehow...I am sick.  I picked up a nasty head cold and flu bug with lots of sneezing, shortness of breath and body aches.  No fun.  I feel like I am not getting air in my lungs.  I had a tough time getting through my 2nd workout at the gym yesterday during our lab work.  I came home and crashed. 

I was determined not to give up on the running this week because of this cold.  I slept in a bit, had a light energy snack and some water and hit the streets to continue on with week 5, day 1 of the couch to 5K program.  This week there will be 3 different running intervals instead of repeating the same one all week.

Today it is a series of 5 minute runs and 3 minute walks.


Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 5 - Day 1:
  • 5:00 minutes brisk walking
  • 5:00 minutes running
  • 3:00 brisk walking
  • 5:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I did the whole circuit one time through.  I was feeling very tired and sluggish.  I am guessing that the head cold I have is the culprit.  I did manage to repeat the intervals again, but at the last 5 minute run, I stopped after 1 minute and then did a 5 minute cool down walk.   I was just happy that I got up and did the run and didn't make excuses.  I will have 8 minute intervals on Thursday and then horror of horrors, I will have to run 20 minutes without stopping on Saturday.  I hope this cold goes away.  This was what my second circuit looked like:
  • 5:00 minutes running
  • 3:00 brisk walking
  • 5:00 minutes running
  • 3:00 minutes brisk walk
  • 1:00 minutes running
  • 5:00 minutes brisk walk
My right eye started to run and get blurry.  No fun!

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Piriformis
I have felt run down for the rest of the day with body aches & stuffy nose.  I slept again for awhile in the early afternoon.

W.O.D. (Workout Of The Day) - Week 5, Day 1

This is a fat burning workout that will really keep you moving. 
There are no intervals but there are 8 different exercises that you will be going through as quickly as possible with minimal rest.  On the exercises that have weights (dumbbells), be sure to use a weight heavy enough , but not so heavy that you lose good form on your reps.

Warm Up: 3 minutes Stretching:
  • Calves
  • Hips
  • Hamstrings
  • Shoulders
Dynamic Stretch:
  • Push Ups x 10 - 12
  • Squats x 10 - 15
  • Spiderman Climbs x 15 - 20
  • Jumping Jacks x 20 - 30
WORKOUT:


  • Mountain Climber Push Ups x 17
  • Step Ups with Bicep Curls x 17 each leg
  • Dumbbell Squat Press x 17
  • Suicide Planks x 17
  • Dumbbell Bent Over Row and Raise x 17
  • Walking Lunge with MB Rotation x 17 each leg
  • Mountain Jumpers x 17
  • DB Rennegade Rows x 17 each arm

Try and do 3 rounds of this workout with minimal rest.  it is a tough one.  As the rounds go by it gets harder and harder.  If you are a beginner use light Dumbbells (DB) and only do 1 round.  If you are pressed for time 2 rounds will do, just be sure to give it your all.

Saturday, March 17, 2012

Week 4, Day 3 - Couch to 5k Program

Well,  Who says it never rains in Southern California?  It was pouring. At one point, it was actually hailing!  So much for Spring Showers and so much for me running outside today.  I was not about to give up so I decided to go and run on my mom's treadmill.

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 4 - Day 3:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I did the whole circuit one time through.  This time I kept the 5 minute cool down walk, and then repeated the intervals again.   I had to push myself again to finish another whole circuit . It was actually a bit easier to run on a treadmill than it is to run outside.  The only draw back was that I had to stare at myself in the mirror the whole time (no other place to look).  I didn't care for that and tried to focus on other things.  I finished with the 5 minute cool down, but here was the second interval:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I was glad when it was over but felt like I achieved something.
Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Piriformis
It was nice to have a change today and run on the treadmill!

Does lower-intensity "fat burning" workouts really burn more fat?

A Great QUESTION:
Does lower-intensity "fat burning" workouts really burn more fat?

Read This:
The information on cardio machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context.

It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It’s also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose.

You're better off exercising in the aerobic zone as much as you can, because exercising at higher intensities burns more total calories. The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat.

Bottom line: The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts. So just ignore the machine and continue to exercise aerobically. As a bonus, aerobic exercise also strengthens your heart and cardiovascular system, lowers blood pressure, and improves cholesterol levels.

Written by: Dean Anderson, Certified Personal Trainer

 



W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

Warm Up: 3 minutes Stretching:
  • Calves
  • Hips
  • Hamstrings
  • Shoulders
Dynamic Stretch:
  • Push Ups x 10 - 12
  • Squats x 10 - 15
  • Spiderman Climbs x 15 - 20
  • Jumping Jacks x 20 - 30
Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer

Week 4, Day 2 - Couch to 5K Program

I was looking forward to the run today!  I know I can do this and each week the intervals will push me a little harder and a little closer to my goal!

Another overcast day!  Love it!


Static Warm up:
Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 4 - Day 2:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutess running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  This time I pushed myself to do another whole circuit .  It felt good to be able to do this 2 times!  I finished with the 5 minute cool down:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutess running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I was glad when it was over but felt like I acheived something.
Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Piriformis
I can do this!

Friday, March 16, 2012

W.O.D. Workout Of the Day - Week 4, Day 1

This is a great workout.  You will feel this in your core (abs), legs & arms as well as get some great cardio in.  You can sprint in place as fast as you can if you don't want to go outside to do this one.  Keep in mind that if you choose to sprint in place, be sure to land on your toes/balls of feet to keep the pressure off of your knees.  If you run outside then of course run with your normal stride with heel striking first.

Warm Up: 3 minutes Stretching:
  • Calves
  • Hips
  • Hamstrings
  • Shoulders
Dynamic Stretch:
  •  Push Ups x 10 - 12
  • Squats x 10 - 15
  • Spiderman Climbs x 15 - 20
  • Jumping Jacks x 20 - 30
You really want to get your blood flowing so do what you can on the above exercises to get warmed up.

25 Squat Thrust Push Ups Aka Burpees
Run 200 meters (1/8th mile)
20 Squat Thrust Push Ups
Run 400 meters (1/4 mile)
15 Squat Thrust Push Ups
Run 600 meters  (3/4 mile)
10 Squat Thrust Push Ups
Run 800 meters (1/2 mile)

This is a pyramid type workout.  The Squat Thrusts (Burpees) Pyramid down as you complete the rounds and the Runs get longer or Pyramid up!

To figure out how long to run in place estimate how long it takes you to run 1 mile - Example: 10 minute mile:
  • 800 meters would be 5:00 minutes
  • 600 meters would be 3:45
  • 400 meters would be 2:30
  • 200 meters would be 1:15 (75 seconds)

Week 4, Day 2 The Belly Fat Cure - Jorge Cruise

I transitioned over from The Belly Fat Cure - Fast Track , to Jorge Cruise's Original Belly Fat Cure Program.  The major differene is that you can have some Healthy grains or "Belly Good Carbs".  I am still watching my sugar intake, basically, not really eating any sugar, but I am letting myself have 1 or 2 pieces of fruit a day (when I want). 

Since being on Jorges program I have come to realize that you really don't need to eat all of these processed foods and sugar.  Once your body gets used to not having them, you don't really miss them.  I know if I want to have a piece of "white" bread, or a cookie every now and then, I can, but I find myself not wanting to even go there. 

I have come up with new ways to satisfy my love of chocolate and carbs in a healthy way!

I have lost about 8 1/2 lbs since the start.  The scale stopped moving after the first 2 weeks, but I am stilllosong inched which leads me t believe that some of the original weight loss was what Jorge calls "False Belly Fat Loss" meaning that most of your initial weight loss is water & waste, so I am not discouraged as I know that the decrease in my measurements proves that the 8 1/2 lbs is now actual fat loss.  I'll take it!

Week 4, Day 1 - Couch to 5k Program

I was definitely feeling a bit nervous about starting week 4.  I know I will be able to do it, but I think I am worried that at some point I won't be able to finish the longest interval of any given day.  Today it will bump up from 3 minute intervals to 5 minute intervals. 

The weather was a bit overcast, which I find easier to run in!


I always start with a good Static Warm up:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 4 - Day 1:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutess running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 5:00 minutes brisk walk
I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  I only did 3/4 of the whole circuit and left off the last 5 minute run.  I was feeling tired.  I finished with the 5 minute cool down:
  • 5 minutes brisk walking
  • 3 minutes running
  • 90 seconds brisk walking
  • 5:00 minutes running
  • 2:30 minutes brisk walk
  • 3 minutes running
  • 5:00 minutes brisk walk
I felt so good to get through this.  It is funny how last week the 3 minute intervals seemed do difficult and now they just flew by this time with ease.

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
  • Piriformis
I am starting to feel like I can be a runner!

Sunday, March 11, 2012

Asparagus & Cheddar Cheese Quiche with Almond & Flax Meal Crust

Asparagus & Cheese Quiche with a Flax & Almond meal crust!  Fabulicious!



Yes, folks, I am obsessing again. I am still enjoying making over some of my favorite recipes into gluten free, grain free delicious meals.

On Saturday I made an Almond meal crust for a broccoli & cheddar quiche. It was very good but the crust had the texture of a graham cracker crust and flaked apart much too easily. I originally added just butter and olive oil to the crust so it was no surprise that this happened.

On Sunday I decided to re-work the crust.  I used 1/2 ground flax meal & 1/2 almond meal.  I also added 1 egg.  The result was a more traditional crust that holds together.  So good!  Recipe below.


Broccoli Cheddar Quiche with an Almond Meal crust - Flaky & Good!


RECIPE- Asparagus & Cheese Quiche with a Flax & Almond meal crust

INGREDIENTS:
Crust:
  • 3/4 cup Almond Meal
  • 3/4 cup Flax Meal
  • 2 Tbs softened Butter (Olive oil can also be used)
  • 1 Large Egg
  • pinch of salt
Filling:
  • 3 Large Eggs
  • 1 bunch of Asparagus, washed & cut into 1 inch pieces
  • 1 medium onion diced
  • 2 cloves fresh garlic minced or pressed
  • Olive oil to saute the vegetables in
  • 1/4 cup half & half (or cream)
  • 1/4 cup ricotta cheese (low fat can be used if desired)
  • 1/4 cup shredded cheddar + extra to sprinkle on top
  • 1/4 cup shredded fontina (or any white cheese you have on hand)
  • pinch of ground nutmeg
  • pinch of salt
  • pinch of pepper
DIRECTIONS:
  • Preheat oven to 350 degrees F.
  • In medium bowl, beat 1 egg with softened butter & salt. Mix almond meal & flax meal into the mixture.
  • Knead until well combined and forms a ball.
  • Press the mixture into a 9" pie pan.  Start by pressing the dough into the bottom and working it up to the sides of the pan.  It will take some time and work, but you will end up with a nice even crust.  You can make a decorative edge on crust if desired.
  • Pre-bake crust in 350 degree oven for about 15 minutes to firm it up.
  • While crust is baking, saute asparagus & diced onion in a small amount of olive oil until softened.  Set aside to cool a bit
  • In a medium bowl beat 3 eggs & cream together.
  • Add remaining cheeses & ingredients to egg mixture, seasoning to taste with salt an pepper
  • Add the sauteed asparagus & onions.
  • Pour this mixture evenly into the pre-baked pie crust
  • Sprinkle the reserved shredded cheddar on top
  • Bake for 30 - 35 minutes (or until firmed up and done)
  • Cool for at least 25 minutes before serving.
Yields 6 Servings!

Note:  Based on eating a low carb low sugar meal this quiche is considered a healthy choice.  If you are trying to cut calories or fat then you can substitute lower fat cheese, milk & use an egg substitute to help this fit into your plan.  I love the idea of not using a flour crust which is usually my favorite part of any quiche.

If you wanted to make the broccoli version, just substitute 1 large crown of broccoli chopped in small pieces for the asparagus.  You can add any vegetables you like but be sure to saute them first before adding to the filling.

Saturday, March 10, 2012

Week 3, Day 3 - Couch to 5k Program

  It was another, hot, sunny and glorious day in Southern Cali day!  I tend to get a later start on Saturdays and today was no exception.  I decided to run on Westchester Parkway again.  This time there were more fellow runners (I like the sound of that) and walkers as well.  It was nice.

It went very similar again.   It was hot outside and I felt myself dragging when I went to repeat the intervals on the way back. This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 3 - Day 2:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
Yes, I will say I am nervous about week 4, but I am confident I can do it!

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
I drank 3 bottles of water after my run, I was parched.  I am going to look into getting some sort of bottle holder for running.

Thursday, March 8, 2012

Week 3, Day 2 - Couch 2 5K Program

I was looking forward to my run today.  It was a gorgeous, hot, sunny, Southern Cali day!  I felt like I was dragging a bit, but once I got out in the sunshine my spirits soared and I was off!



This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 3 - Day 2:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I continue to double the workout and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
I remember when the 90 second intervals seemed so long and now they just fly by.  I will be curious to see how next week goes!

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
So glad to be doing this.

Banana Ice "No" Cream Treat!

This absolutely amazes me!  My son, Jaymie, makes the most incredible banana ice cream...except it is not ice cream.  This gorgeous dessert is simple and just clean eating at it's best!  Can you believe that the only 2 ingredients in this dessert are 1). Bananas & 2) Nutella? 

Start believing and start enjoying this quick to make and easy to eat dessert!


If you are watching your sugar you can omit the Nutella and eat just 1/2 of this recipe to keep the sugar lower.  The only sugar is coming from the natural sugar in the banana itself.

INGREDIENTS:
  • 2 Very Ripe Bananas
  • 1 Tsp. of Nutella
DIRECTIONS:
  • Peel and slice the bananas into 1/4" slices
  • Place banana slices on a plate in the freezer and keep there until frozen
  • Place banana slices in either a food processor or blender
  • Blend bananas until smooth.  This will take some time and patience as they will first crumble and not stay together.  Once they start to blend, they will be a thinner consistency like ice cream that has started to melt.
  • Remove from food processor into a plastic container that can be frozen.
  • Stir in the Nutella, but don't stir it completely in, I love the marbled look.
  • At this point you can add anything you desire, like nuts, etc.
  • Place back into the freezer and allow to set up again
  • Grab your spoon and dig in, this is definitely FABULICIOUS!

Wednesday, March 7, 2012

Tuscan Kale Salad with Pecorino Romano

I made this salad to go with my Salmon with White Wine & Shallots.  I was having lunch one day and had this amazing salad.  Whenever I go out to eat I always try to figure out what is in the recipe I am eating.  My friend Michele can attest to that, I have been doing it ever since she has known me.



This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes.  The flavors explode in your mouth and compliment each other nicely.  A wonderful experience awaits your taste buds!  This is sure to become a family or party favorite.

TUSCAN KALE SALAD

INGREDIENTS:
  • 4 Cups of Kale washed and finely chopped
  • 4 Tbs sunflower seed kernels
  • 4 Tbs golden raisins
  • 4 Tbs finely cubed (diced) Pecorino Romano Cheese
  • 2 Tbs of thinly slivered (very fine) onion
  • 2 Tbs Olive Oil
  • Lemon Juice (1/2 small lemon)
  • Rice Vinegar (just a few splashes)
  • Salt & pepper to taste
DIRECTIONS:
  • In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
  • Squeeze lemon juice into salad and add Olive oil, vingar, salt & pepper
  • Use your hands to gently toss the salad.  It is better to use your hands here as it seems to help coat and soften the kale a bit.
  • That's it!  So easy and so good!  FABULICIOUS!

Fresh Atlantic Salmon With White Wine & Shallots & Tuscan Kale Salad

Yum, what a good dinner! 



I was passing by the fish counter at Sprouts Market and they had the most beautiful fresh Altlantic Salmon.  I bought a nice 1 1/2 lb fillet.  I wanted to do something special with it that would stay within my H.E.L.P. (Healthy Eating Lifestyle Plan), so I came up with a nice Baked salmon with white wine.  I happen to love the combination of wine & shallots so that was easy.  I added a bit of butter and instead of using flour as a thickening agent I used Arrowroot.  I will admit that my sauce came out a bit thicker than I wanted but the flavor is out of this world.

My daughter, Sarah, who hates fish gave it a taste and loved it, especially the sauce!  "Winner, winner, Vegan Chicken Dinner" (as my son Jaymie would say, lol!

The family was hovering waiting for this meal to be ready.  No one was disappointed. 
Here is the simple recipe:

INGREDIENTS:
  • 1 - 2 lbs Salmon Fillets
  • 1 - 2 garlic cloves
  • Coarse Salt
  • Olive Oil
  • 1 Cup White Wine (dry is better)
  • 2 Tbs Butter
  • 2 Tbs finely chopped shallots
  • 1 - 2 tsp Arrow Root (or 2 tbs flour)
  • Pepper

DIRECTIONS:
  • Preheat oven to 425 degrees F
  • Lightly coat salmon with olive oil
  • Sprinkle with coarse salt
  • Mince garlic or use garlic press and rub the garlic on top of the salmon fillet
  • Bake for 15 - 20 minutes (do not overcook)
  • When salmon is about halfway done, prepare the white wine sauce:
  • Add 1 cup of wine, 2 Tbs Butter, 2 Tbs Shallots, & salt & pepper to taste in a saucepan
  • Bring to a light simmer and reduce over low heat for about 10 minutes.
  • To make the sauce thicker add a tiny bit of Arrowroot at a time until sauce is of desired consistency
  • Move salmon fillet to a platter and spoon the sauce over it
  • Watch it disappear ☺
This meal is terrific served with my Tuscan Kale salad Recipe:
http://bodyquestadventure.blogspot.com/2012/03/tuscan-kale-salad-with-pecorino-romano.html

Enjoy!

Tuesday, March 6, 2012

Cilantro Pesto Grilled Shrimp - Perfect for Jorge Cruise's Belly Fat Cure

Since I had left over grilled Pasilla Chile Peppers and a nice big bunch of fresh cilantro I decided to make a flavorful low calorie, low carb, low sugar entree.  The result was fabulicious.  Just a few easy steps and some basic ingredients from your pantry and dinner is ready in no time.  With simple clean food like this it is easy to stay on the Fast Track and enjoy what you are eating.



Grilled Cilantro Pesto Shrimp

INGREDIENTS:
  •  1 - 1/2 cups of fresh cilantro
  • 1/4 - 1/3 cup olive oil
  •  Fresh garlic clove to taste (1 or 2)
  • Salt
  • Pepper
  • Juice from a small Lemon & Lime
  • Juice from a small Mandarin Orange
  • 1/2 chopped jalapeno or Serrano Chile
  • 1/2 of a cooked Pasilla Chile chopped
  • 30 Med/Lg Raw Shrimp, cleaned and peeled
DIRECTIONS:
  •  Add cilantro and garlic to a small food processor and chop finely
  • Gradually add in olive oil and watch it emulsify
  • Add squeezes of Lemon, Lime & Orange Juices.  A couple of TBS of each should do it.
  • Go easy on the orange juice , you don't want it too sweet
  • Add in the jalapeno , pasilla , salt & pepper
  • Continue processing until it gets thicker.
  • Set aside about 1/4 of the marinade as a topping for your shrimp.
  • Marinade the shrimp in the remaining marinade for at least 15 minutes or longer
  • Grill in a grill pan or skillet until done.
  • Remove to a serving dish
  • Drizzle remaining Cilantro Pesto sauce over the shrimp.
  • Add a squeeze of lime if desired.
  • Enjoy!

Beef with Roasted Chiles & Golden Peppers - Fabulicious

I am on Week 3, Day 3 of Jorge Cruise's "The Belly Fat Cure - Fast Track".  I have been having fun coming up with new recipes to satisfy my taste buds and keep my carb & sugar intake lower.  No Problem!  For lunch how about a nice serving of Beef with Roasted Chiles & Golden Peppers?


I roasted these Pasilla Chiles on my indoor grill. They were popping and crackling and they smelled so good!



Baby Kiwi's - Awww so cute, so good!

I was at Sprouts market yesterday picking up my usual healthy fare when a display of small containers caught my eye.  Little, Baby Kiwi's or "Kiwi Berries" as the package was advertising. 


Awww, it's a boy...It's a girl...It's a Kiwi?


I have never seen these before so naturally I just had to give them a try.  My son, Jaymie, is a vegetarian so I thought I would bring these little darlings home for him to try.

Wikipedia Definition: The fruit are referred to as Hardy kiwifruit, kiwi berry, arctic kiwi, baby kiwi, dessert kiwi or cocktail kiwi and are edible, berry or grape-sized fruit similar to kiwifruit in taste and appearance, but are green or purple with smooth skin. Often sweeter than the kiwifruit, hardy kiwifruit can be eaten whole and need not be peeled. Thin-walled, its exterior is smooth and leathery.


Size Comparison

Good things come in small packages - I found the tiny kiwi's to be nice and sweet.  I only ate 1 kiwi since I am not eating sugar at the moment.  I think these little gems would be perfect in a salad since you don't have to peel them.

FABULICIOUS!

Week 3, Day 1 - Couch 2 5K Program

For some reason I was nervous about the week 3 run this morning.  I think some of the discussions we had in my Personal Fitness Trainer class about the body's energy systems put a bit of fear in me. 
 
I decided I would eat a few calories of carbs & proteins (there was some sugar in there) to give me that boost that I would need.  I also made sure to complete a good stretch to help me loosen up before the run.

I am still a bit sore from yesterday's "Eccentric" workout in my class.  Yes, you read that right...eccentric, not concentric.  It was such an odd way to work out but I have to say it really fatigued my muscles.  We worked total body and finished with Eccentric Core exercises and finally a much needed stretch.



This is how it went:

Warm up: 5 - 10 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 3 - Day 1:
  • 5 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walk
  • 5:00 minutes brisk walk
I decided to double the workout again and cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again:
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 90 seconds running
  • 90 seconds brisk walking
  • 3:00 minutes running
  • 3:00 minutes brisk walking
  • 5 minutes brisk walking (cool down)
I was actually amazed that I was able to run for 3 minutes. (Sounds silly right?) I could feel my body falling into the rhythm of the run.  I just paced myself, kept my breathing steady and enjoyed the music on my Ipod.  I am confident that next week when we run for 5 minutes and then later for 8 minutes that I will be able to do this. 

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
I feel good today.  Mission accomplished!

Monday, March 5, 2012

Some Like It Hot! Jorge's Skinny Muffin Gets Some Flava'

OK, So by now I am sure you have figured out that I tend to obsess over certain things.  Food is one of them.  I am constantly trying to find new ways to make over great recipes.  I love chocolate and on the opposite end, I also love foods that are spicy & sassy!

One of my favorite things to eat is Jalapeno Cheese "Anything".  So why not?  With a few minor adjustments this simple skinny muffin can be any flavor you want.

FABULICIOUS!


Ooh La La, Spice Up My Life!

This muffin cooked up super light and fluffy!  It was also very, very moist!  I used almond meal instead of the flax meal and it had a very nice "corn meal" texture which was perfect for this savory muffin.  I substituted egg whites for the whole egg.

Jalapeno Cheddar Skinny Muffin:

INGREDIENTS:
  • 3 Tbs. Egg Whites or 1 Whole Egg
  • 1 tsp. Olive Oil
  • 1 tsp. Baking Powder
  • 2 Tbs Shredded Cheddar Cheese
  • 1 Tbs Sliced Jalapenos, or more (the nacho slices in a can or jar)
  • 1/4 cup of Almond meal (Flax meal can also be used)
DIRECTIONS:
  • Add egg whites to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Add the olive oil
  • Stir in 1/4 cup of Almond Meal
  • Stir in the Cheddar Cheese
  • Fold in the Sliced Jalapenos
  • Sprinkle a bit of shredded cheddar on the top
  • Microwave for 50 - 55 seconds
CARB & SUGAR INFO: 8g Carbs, 0g Sugar
Almond Meal - 6 carbs, 1 sugar per 1/4 cup serving
Cheddar Cheese -  0 carbs, 0 sugars
Jalapenos - 1 carb, 0.5 sugar
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Olive Oil - 0 carbs, 0 sugars

Sunday, March 4, 2012

DIET is a 4 Letter Word! HELP is on the way!

D.I.E.T. - Good heavens it has the word "die" in it!  Not my idea of fun.  I always cringe inside when people ask me "How's your diet going?"

Let's learn to give this a new spin and call it a Healthy Eating Lifestyle Plan or H.E.L.P.
There...isn't that better?  Help...say it...Help.  We all love help, right?  A simple Healthy Eating Lifestyle Plan! 

Life is beautiful, and so are you.  Life should be enjoyed.  Food should be a beautiful experience not a punishment.  If you don't like green beans, don't eat them!  Simple!


DIET vs. HEALTHY EATING LIFESTYLE
It is so true that weight loss really begins with the "diet" (ugh, there I said it), but I am using this term as the basic definition of: Diet:The kinds of food that a person, animal, or community habitually eats.  I have never been a fan of the word "diet". When the experts make statements that your weight loss begins with your diet, they mean you have to cut out all of the garbage you are eating and clean things up, not starve yourself. I feel that most people set themselves up to fail when they go on a "diet"! You are already telling yourself that this will be a short term adventure. Make a lifelong commitment to be conscious of what you are eating!

CALORIES IN vs. CALORIES OUT
Yes you need to consume less calories than you burn, creating a deficit, but starving yourself is not the answer.  Depriving yourself of food will make you go out of control and binge with a vengeance on all of those things you love so much.   Not to mention what it will do to your metabolism.  Going into starvation mode will only cause your body to hold on to all of those goodies you put in it when you finally binge. Sound familiar?  And how many times have you gone on a binge and then felt physically and mentally beaten when it was over?

If you are eating a healthy, clean balanced "diet" you will most probably automatically be in a calorie deficit because good, clean foods are naturally lower in calories and fat than the processed junk we find ourselves addicted to.  And think about it, if you get up and move a little you will burn even more calories creating an even greater deficit.  But if you continue to get most of your calories from "White stuff" (processed wheat and grains, sugar, etc) you can exercise until you drop and you won't see the results you desire.

FOCUS ON YOUR FOOD/SNACKS
We are all so guilty of mindlessly eating at times. You know what I mean...grabbing for that bag of chips, box of crackers, package of cookies, granola, ice cream, etc and going to town. I do believe it is OK to have these things within reason but it is of utmost importance to serve yourself a true portion and not just "eyeball" it, right?

CRAVINGS
I am not craving anything at this moment, but I do miss eating certain things. Jorge's plan is great at balancing your hormones and getting your insulin levels under control. I will be posting about cravings later and why they happen. It really is so simple once you understand it.

TRY A "CHEAT MEAL"
If you are finding it hard to stick to a rigid healthy eating plan and you are really missing eating certain foods then try giving yourself a cheat meal once every 5 - 7 days.

This means you can go have that nice dinner with your friends, or attend that luncheon or brunch. Don't go crazy, but eat those things you are missing. You don't want to undo all of your hard work by ingesting 7000 calories, right? But having a small piece of that cake you have been craving or a small serving of those Ravioli's from your favorite Italian restaurant won't kill you. But Jorge's original Belly Fat Program really let's you eat pretty much anything. Don't forget that if you take this route then you must also follow your healthy eating plan perfectly for the other 5 - 6 days! No excuses, lol.

GET UP & MOVE
You don't have to go overboard if you are not used to working out, but just get up and move. Take the stairs at your work, you can burn 100 calories by doing that. Park a few extra spaces away, let someone else have that really close spot at the mall. Walk! Break up your workouts into 3, 10 minutes sessions a day instead of 1 long session. Get a walking buddy and walk during your lunch break or go for a brisk walk first thing in the morning.

NEVER GIVE UP!
We all fall from time to time.  Let's really try to find out what is going on that is causing that constant falling back into our bad habits.  You can do this and learn to love it and love yourself.  So many good things to eat.  You just have to find ways to be creative with your meals.

Stick with me and have some great food and fun while we Live, Laugh & Love Life! Cheers!

Week 3, Day 1 Jorge Cruise's The Belly Fat Cure - Fast Track

Relaxation - So Nice!

Today was my off day for exercise!  It was so nice to relax and get some things done that I was falling behind on.  I have been doing well on Jorge Cruise's Belly Fat Cure Program. 

I will continue to follow the Fast Track program but I do plan to add back some of the grains like brown rice, quinoa and oatmeal perhaps 3 times a week in controlled portions to see how things go.

I will also continue to keep my sugar intake at 15g a day or less which is quite a challenge considering that almost everything we eat has some sugar in it.  I will allow myself to have a bit of fruit a couple of days a week to treat myself and my body.



I feel I am getting good results, but I want to be able to live as normal a life as possible and that means not restricting healthy foods forever.

It was my plan to try and balance my hormones and get my sugar under control.  I think it has worked!

Looking forward to a good day at school tomorrow!  We have a NASM Quiz on Program Design for workouts! 

Saturday, March 3, 2012

Sometimes A Girl Just Has to Have Chocolate!

Sometimes A Girl Just Has to Have Chocolate, so yes, here I am again with another Jorge Cruise - Skinny Muffin recipe.  I love chocolate and sometimes I just need it, lol.  My son decided to bake chocolate chip cookies tonight.  Oh goodness, now what?  Well, I made my own chocolate chip muffin.  It is perfectly safe and acceptable for Jorge's Belly Fat program. 


SATURDAY NIGHT - GIRL JUST WANTS TO HAVE FUN MUFFIN



 This Skinny Muffin recipe incorporates Almond meal instead of Flax meal for a nice fluffy texture.  By using egg whites intead of a whole egg it offsets some of the fat and calories that the Almond meal adds.  Ghiradelli 86% Cacao & unsweetened coca powder bring home that good chocolate flavor!

Double Chocolate Skinny Muffin:

INGREDIENTS:
  • 3 Tbs. Egg Whites
  • 1 tsp. Coconut or Olive Oil
  • 1 tsp. Baking Powder
  • 1 tsp Cinnamon (ground)
  • 1 tsp Cocoa Powder (unsweetened)
  • 1 packet of Stevia sweetener (Xylitol can be substituted but will ad 4 more carbs per packet)
  • 1 splash of Pure Vanilla Extract
  • 1/4 cup of Almond meal (Flax meal can also be used)
  • 1/2 of 1 square of Ghiradelli 86% Cacao crumbled into chips.
DIRECTIONS:

  • Add egg whites to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Add the coconut oil (it will break up and dissolve a bit)
  • Add cinnamon & cocoa powder
  • Add Stevia & a splash of the Vanilla extract
  • Stir in 1/4 cup of Almond Meal
  • Stir in the crumbles chocolate pieces
  • Microwave for 50 - 55 seconds 

Some pointers about making the muffin:
  • Be sure your baking powder is really fresh
  • Add the egg whites first, then the baking powder and really mix it good to break up the baking powder and mix it well into the egg.
  • Add the rest of the ingredients
  • Add a dash of Vanilla extract to give it a more homemade taste.
  • You can use either coconut oil or olive oil
  • Fold in the chocolate pieces last
Yummy Good with a cup of coffee!

CARB & SUGAR INFO: 13.8g Carbs, 2g Sugar
Almond Meal - 6 carbs, 1 sugar per 1/4 cup serving
Xylitol - 4 carbs, 0 sugars
Ghiradelli 86% cacao - 4 carbs, 1.5 sugars
Cocoa Powder - 1 carb, 0 sugars
Cinnamon - 1.8 carbs, 0 sugars
Egg Whites - 0 carbs, 0 sugars
Baking Powder - 1 carb, 0 sugars
Vanilla Extract - 1 carb, 0.5 sugar

Belly Good Almond & Flax Veggie Pizza

Who would have thought we could make pizza without flour? Since I started Jorge Cruise's "The Belly Fat Cure - Fast Track", I have had to find creative ways to eat all of those "carby things I love so much! So, last night I had to make Pizza for my family. I wanted pizza too, but since I am not eating grains or gluten I had to come up with something. I used 1/2 flax meal & 1/2 almond meal to make a decent crust. I think next time I would just use the almond meal but it tends to have a bit more fat in it and more calories. So...Here it is:

INGREDIENTS:
  • 1 Cup Almond Meal
  • 1 cup Flax Meal
  • 1 Large egg
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1 Tbs Olive Oil
  • Water - small amount as needed. (Dough should be firm and a bit crumbly).
  • 1/4 cup Low Sugar Tomato sauce (your favorite brand)
  • Granulated Garlic
  • Grated Parmesan
  • Shredded Cheese (your choice of favorites, mix it up)
  • Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc


Belly Good Pizza


DIRECTIONS:
  • Press this dough into a lightly oiled cookie sheet
  • Bake at 350 degrees for 10 - 15 minutes until slightly golden
  • Add your low sugar sauce as needed
  • Sprinkle a bit of Granulated Garlic on top of sauce
  • Sprinkle a bit of Grated Parmesan
  • Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
  • Add Shredded Cheese of your choice
  • Bake again at 350 degrees until cheese is golden and bubbly!
Mmm Good! Makes 4 servings -

Week 2, Day 7 - Jorge Cruise's "The Belly Fat Cure - Fast Track"

Yippee!  It has been 2 weeks since I started Jorge Cruise's "The Belly Fat Cure - Fast Track"

I ran again today and finished up week 2 of the Couch to 5k program I am doing.  I am feeling very exhausted.  I had to take a little rest today, but I am feeling much better now.

I tend not to sleep in a lot but I did get 7.5 hours of sleep.  Nice!

I made a very nice Belly Good Pizza last night.  Ever since I stumbles upon Jorge Cruise's Belly fat Cure, I have been obsessed with finding different ways to eat gluten free / grain free foods.  Finding Jorge's Skinny Muffin was like opening a whole new door to eating healthy for me.

I played around with Almond & Flax meal and this is what I came up with:

INGREDIENTS:
  • 1 Cup Almond Meal
  • 1 cup Flax Meal
  • 1 Large egg
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1 Tbs Olive Oil
  • Water - small amount as needed.  (Dough should be firm and a bit crumbly).
  • 1/4 cup Low Sugar Tomato sauce (your favorite brand)
  • Granulated Garlic
  • Grated Parmesan
  • Shredded Cheese (your choice of favorites, mix it up)
  • Sliced vegetables: Bell Peppers, Onion, Mushrooms, Jalapenos, Olives, Meats, etc


Belly Good Pizza





 DIRECTIONS:
  • Press this dough into a lightly oiled cookie sheet
  • Bake at 350 degrees for 10 - 15 minutes until slightly golden
  • Add your low sugar sauce as needed
  • Sprinkle a bit of Granulated Garlic on top of sauce
  • Sprinkle a bit of Grated Parmesan
  • Add Toppings - Bell Peppers, Mushrooms, Onions, Jalapenos, Onion, Meats (if desired)
  • Add Shredded Cheese of your choice
  • Bake again at 350 degrees until cheese is golden and bubbly!
Mmm Good!  Makes 4 servings,

MEALS:
Meal #1: Jorge Cruise's Skinny Muffin with Blueberries, coffee with sugar free creamer
Snack: No Snack
Meal #2: 2 servings of Belly Good Veggie Pizza
Snack: 4 ozs grilled Top Sirloin Steak
Meal #3:

WATER: 9 glasses

Week 2, Day 3 - Couch 2 5k Program

I got a later start this morning...but I did it!

I already knew going into this run that I was going to do 2 rounds of the 6 intervals like I did last time.  I decided to run on a more open road with less "death trap" sidewalks like the ones in my neighborhood.  I drove a bout 1 mile from my home and parked in the local shopping area near the Westchester Parkway.  It is a very expansive route that runs about 2 3/4 miles from where I started to where it ends. 

I decided I would warm up, and do all 6 intervals in one direction and then turn around and do 6 more extra intervals and finish with the 5 minute cool down.  I must have gotten stronger on the way back because I got back to my car with 4 minutes of the cool down still left to go and just walked it off around the parking lot!  I will say I was exhausted and a little concerned about week 3 and the 3 minute intervals that I will have to do!

If you are still looking for Podcasts to run with try Suz's if you like Top 40 music or Hip Hop.  She offers both! 

Grab your Podcasts Here: (Suz's Podcasts):


This is how it went/looked:

Warm up: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
Podcast - Week 2 - Day 3:
  • 5 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
I turned around on my route and I added:
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 90 seconds running
  • 2:00 minutes brisk walking
  • 90 seconds running
  • 2:00 minutes brisk walk
  • 5 minutes brisk walking (cool down)

I still found this very challenging but felt great when it was over.

Cool Down: 5 minutes Static Stretching:
  • Hip Flexors
  • Quads
  • Calves
  • Adductors (inner thighs)
I hope my legs won't mind the 3 minute intervals next week!