Finally! Some time to write! It's been a busy weekend! We had my brother in law in town and it was wonderful to see him :) It's hard when your schedule is different. I found myself eating a lot :( and I definetly did not do that great! However what's important is that I can pull it back together! I did some grocery shopping this morning to get some yummy healthy food back in my fridge! I feel much better!
So... what I wanted to chat about today was things you can use to help keep track how far you are running and other cool things to use to track your runs and or other work outs. I am a visual person so I really need to see what I have planned for the week as far as work outs or goals that I have.
I have used several different things to keep track of my runs and also be able to track the distance. I have used http://www.runnersworld.com/ and http://www.activetrainer.com/ both have some really good tools!
Runner World is the website that I first started to use and it was the place that I found the training program that I posted in one of my first post to really start running! It's Packed full of some FANTASTIC information for training, eating weightloss and so on! Take a peek and it I think you will really like the information.
My favorite website is http://www.activetrainer.com/ I LOVE LOVE this site! It's free to sign up and gives you some GREAT things to use!
There is a Calendar option... So you can plan your runs then also document on your runs, you are able to document the time and miles it took you run or walk or bike :) and you can get your pace. I also would document my weight on this calendar for my weekly weigh ins
There is a "Training Tab" I have'nt used that one to much.... but there are some plans you can purchase if you want to... if you are going to go off a plan I would talk to people around you and see what they used.
My FAVORITE section is "Routes" Its just like google maps... however you can track your routs. So if you want to see how far you run was or plan a run you can use this tool... just type in the address that you started at and go from there. Once you get there you will see how it works. From what I have been able to tell it is really pretty accurate! You can then save your route and also share it with others :)
The "Reports" tab is cool! Especially if you are a number person. You can really see you imporvments!
There is also the "Tool" section! There is a cool place that you can use to keep track of how many miles you have ran in your shoes :) YES!!! even if your shoes seem fine, if you have ran a certain amount of miles in them ( I can't remember how many) you need to get new ones. This is more if you are training for runs :)
I have used a few apps on my I phone.. so far I havent found one that I am overly amazed with.. however if you have any suggestions or are using some now please feel free to share!
I also use my Nike plus. I plug it into my Ipod and have collibrated so it will track my miles. This is BY FAR my very most favorite running tool. I have compared it to the "Routes" section and it's pretty acurate. It's only about $25.00 for both pieces; the part that fits into your Nike shoe and the part that fits into your IPOD.. guess what it also works with your I phone :) the only reason I don't use my I phone is because I want to save the battery on my phone especially since I run alone. So after you have ran you can then plug your ipod/iphone to your computer and then it will sync it to the nikeplus website and you will get to see a graph of your pace and it will also save your run for you! http://www.nikeplus.com/ is a cool website that will also help you reach your goal
You also always use a regular calendar :) I do encourage you to keep track! I LOVE LOVE going back and seeing how much I have imporved with my running :)
I will also document my weighttraining days!
So... I hope this give your some ideas on how to document :)! As always keep me posted!
Tuesday, February 22, 2011
Wednesday, February 16, 2011
Recipe: Pork Tenderloin with Warm Asian Slaw
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| "The Biggest Loser- Six Weeks to a Healthier You" |
- 2 TSP Olive Oil
- 1 Medium Yellow Onion finely chopped
- 1TBS Chopped Peeled fresh ginger
- 3 cups finely shredded cabbage
- 1/2 cup grated carrot
- 1 TBS Low-Sodium Soy Sauce
- 1/3 cup chopped Cilantro
- Salt to taste
Pork:
- 4 ( 4oz) pieces lean pork tenderloin
- 1/4 TSP salt
- 1/8 TSP ground black pepper
- 1 1/2 TBS chopped Cilantro + cilantro sprigs for garnis
- 1 tsp olive Oil
To make the Slaw:
In a large skillet, heat 2 tsp olive oil over medium-high heat. Add the onion and cook for about 2 minutes, until softened but not colored. Add the garlic and ginger and cook for 1 min longer. Add cabbage and stir-fry for about 2 min. longer.
remove the pan from the heat. Add the carrot, soy sauce, and 1/3 cup chopped cilantro. Stir until combined. Season with salt, if desired. There should be about 2 cups of Slaw keep warm.
To make the Pork:
Place the pork tenderloin between 2 sheets of heavy-duty plastic wrap. With a meat mallet or rolling pin, pound each piece to an even 1/4 inch thickness. Sprinkle with the salt and pepper. Dredge the pork in the chopped cilantro, pressing to make the leave stick.
In a large nonstick skillet, heat the oil over medium-high heat. Add the pork to the pan and cook for 2 to 3 min per side, until opaque throughout and tender.
To serve:
Place the pork on individual serving plates and top each piece with 1/4 of asian slaw. Garnish with a sprig of cilantro, if desired.
Makes 4 servings:
Per serving: 200 calories, 2g protein, 8g carbohydrates (4g sugars), 7g fat (2g saturated, 75mg cholesterol, 2g fiber, 210 mg sodium.
I made cauliflower with this and brown rice :) Hope you enjoy! Let me know how it goes!
Weight Loss Adventures!
Well.. Here they are.. From december 2009 to January 2011! I started with the most recent. The first ones are depressing! However... a lovely reminder that I WILL NEVER BE THERE AGAIN!
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| January 2011 |
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| December 2010 |
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| November 2010 ( Matthew First Marathon) Seattle |
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| October 2010... MARATHON DAY |
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| October 2010.. Portland Marathon.. This months gets 2 pictures! Really one of the coolest things I have ever done! |
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| September 2010 |
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| August 2010 |
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| July 2010 |
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| June 2010 |
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| May 2010 |
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| April 2010 |
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| Add caption |
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| January 2010 |
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| December 2009 |
Accessories Pictures!
Hey everyone! Finally had some time to post some pictures: Here are ones of the accessories I use when run :) Hope you enjoy and get some ideas!
So This is the running belt that I use now~ I love it! There are two small pockets, one of the front and the other on the back! The water bottles are GREAT to have as well. I like that there are 4 of them and the weight is distributed evenly
I love having my ipod with me :) It's a great way to just Zone out and get lost in the music and your work out. You were hear Pros and Cons to running with head phones. Do what is best for you :)!
This is Awesome! The piece on your right (the orange piece) fits into the bottom of your nike Shoe and the white piece goes in to you IPOD or I phone. It then tracks the amount of miles you run. It's fantastic. You have to callibrate it but I do find it to be very accurate! Don't have a Nike shoe? Thats okay they have little holders for them that you can tie on to your shoe lace. My aunt uses one and I think it works just fine. They make all sorts of different kinds, find one that works the best for you!
I just got this and am really excited to start using it! If you Ski or do other things in the cold weather I am sure you have one. I hate when running the cold and I am even more miserable when my hears are cold!
Don't spend a lot money on clothes unless you are sure you are going to stick with this, but when you do I PROMISE it's worth the investment to spend a little money on clothes. I love the Nike Dry fit corps. I do crops because I am so short and cant find dry fit pants that are short.
Yup.. unfortunetly if you are a female you need it.. and this I would spend the money on! TRUST me! you really really don't want a sports bra thats not going to give you good support and be comfortable
Okay.. here is the skinny with shoes... You really need a good pair, especially if you are going to be running long distance. I recommend getting fit! In Spokane I got to Runner Sole. They spend time with you and looking at your feet, the way you stand and so on to help determine a good shoes for you. Southern Oregon has a place too... Rogue Valley Runners. It's in Ashland right on the boulevard. Most towns have a place like this. Be ready to spend money on the shoes. It does take a chunk of change to have a good pair of shoes. I do think it's a good investment. When you are ready!
For the most part when it comes to socks any will do... however if you are running a long run then make sure you have a good pair. Mine are Dry fit (the don't have to be) but I do recommend they come up over the back of the heel. You will be sorry if you don't. Blisters SUCK!
I love my watch! My parents got if for me last year. Because I am a big fan of the Run/ Walk method I use it to keep track of that. Most athletic watches have it so you can keep track of the time it takes for each mile. You can find a fairly inexpensive one that will work just fine or you could spend $100's...
This was the running pack I started with I got this one at REI. It is GREAT as well... This one has a larger water bottle and pocket. When it comes to packs it's just what works for you! Remember to try them on before you leave the store
So when I ran the Portland Marathon it poured down rain and this hat saved me!! The water stayed out of my eyes and that made the run really enjoyable! I will use the sun glasses when running it the sun :)
Hope this gives everyone some ideas on things that might be good for you while exercising! Please don't hesitate to add anything else that you may use :)
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| Running Belt |
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| I pod, Ipod holder and head phones |
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| Nike Plus |
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| my band to keep my little ears warm |
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| Running Clothes |
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| Sport Bra |
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| SHOES |
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| Socks |
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| Watch |
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| Another running pack |
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| GUS |
We will go into this later... however I use these on long runs... after you have been running a long time you body starts running out of fuel. This helps replenish all the stuff you need to keep going!
Hat/Sun Glasses
So when I ran the Portland Marathon it poured down rain and this hat saved me!! The water stayed out of my eyes and that made the run really enjoyable! I will use the sun glasses when running it the sun :)
Hope this gives everyone some ideas on things that might be good for you while exercising! Please don't hesitate to add anything else that you may use :)
Sunday, February 13, 2011
Pear Blossom!
Just wanted to share and remind everyone to make sure you sign up for the PearBlossom run in Southern Oregon! IT's April 9th! MY dear friend Niki and I are going to be running it! Are you? Also there is a 5k that same day! A great first Run for those of you who are trying this running thing out! You will have PLENTY of time to train! This is the year for you to DO IT and not just think about it :) I'll be there to support you!
P.S I went on a 13.5 mile run today... Ran into some slight issue that I will share about on my next post. On Wednesday I am planning on including some Pictures of things I have been talking about!
What mile are you on?
P.S I went on a 13.5 mile run today... Ran into some slight issue that I will share about on my next post. On Wednesday I am planning on including some Pictures of things I have been talking about!
What mile are you on?
Friday, February 11, 2011
Success for the day
Hey everyone! This is going to be a short little post ( time to get ready for work) however I wanted to share with you my success for the day, in hopes you too can have one of your own :)
When I woke up this morning there was not one single part of me that wanted to go to the gym. I had myself convinced I would just go tomorrow ( Saturday's our my "rest" days) Which means no gym and no running. There is nothing wrong with mixing it up a little any ways... but there more I thought about it the more I knew I wouldn't want to go tomorrow either. It's my day off from work and Zak and I have all sorts of fun things planned. Plus Sunday I am planning a long run So.... still not feeling all that motivated I looked up to see if there were any classes going on and sure enough, a LIFTING class. Perfect! It's my lift day and I felt like a needed a little direction.
I just got back from the class and I have a feeling of SUCCESS and ACCOMPLISHMENT! For not want to go to the gym, this class was awesome. I got a great work out it, and I don't have to go tomorrow.
My point to this... even if you don't want to do your work out, DO IT! I promise promise promise you will feel GREAT! Even if it's not what you originally had planned, Walk on the treadmill for 30 minuets... It's still something! You can do this, I know you can!!!!!
Have one FANTASTIC day everyone!
When I woke up this morning there was not one single part of me that wanted to go to the gym. I had myself convinced I would just go tomorrow ( Saturday's our my "rest" days) Which means no gym and no running. There is nothing wrong with mixing it up a little any ways... but there more I thought about it the more I knew I wouldn't want to go tomorrow either. It's my day off from work and Zak and I have all sorts of fun things planned. Plus Sunday I am planning a long run So.... still not feeling all that motivated I looked up to see if there were any classes going on and sure enough, a LIFTING class. Perfect! It's my lift day and I felt like a needed a little direction.
I just got back from the class and I have a feeling of SUCCESS and ACCOMPLISHMENT! For not want to go to the gym, this class was awesome. I got a great work out it, and I don't have to go tomorrow.
My point to this... even if you don't want to do your work out, DO IT! I promise promise promise you will feel GREAT! Even if it's not what you originally had planned, Walk on the treadmill for 30 minuets... It's still something! You can do this, I know you can!!!!!
Have one FANTASTIC day everyone!
Thursday, February 10, 2011
Accessories
I am sorry I have been delayed on a post.. I have actually been working on one about "Fat Burning" but would like to gather a little bit more information before I share it with you!
SO in the mean time.. I wanted to share some fun running accessories that I use! Actually I am mostly going to be chatting about running outside stuff. I am a HUGE HUGE fan of running out side! I LOVE getting up in the morning and being out on the road just as the sun is coming up over Spokane river and the Geese fly over... ooo just BEAUTIFUL! So any ways, Not only am I am big wimp and not a fan of running in 20 Degree weather it's also dark in the morning and obviously not safe to go alone so I have been running on the treadmill. Which is obviously better then nothing but still, I MISS OUTSIDE! This morning on my way to gym it was a light out!!! Which mean... YUP! Time to suck it up and run outside even if it is a little chilly.
This got me thinking about all the things that I would need for my outside running!
First of all... I really like to wear the dry fit stuff.. Yes a little more expensive but well worth it. I would recommend looking at T.J Max or Ross. You can usually find stuff there! Again don't spend a lot of money on this until you know you are going to stick to it.
I will usually run in Dry fit crops. They actually keep me very warm and because I am so short I can't find a nice pair of running pants that aren't to long. I know they make stuff like that for Petite sizes but again to expensive.
I highly recommend layering. I get really warm when I run out side but will usually start in a long sleeve dry fit sweatshirt or long sleeve shirt but will always have a tank top on as well.
Gloves :) for cold running.. Just the cheap pair from Wal mart (the Knit ones) Its amazing how much happier you can be if your hands are warm! Trust me!
I have a running pack that I take with me.. It has water bottles and a few little pouches. It's always with me when I run out side. Not just for the water bottles but because I can keep my phone with me.
Yes! Your phone.. if you are running alone (or even with someone) I think you should always always have your phone with you. On that note... if you are going to run alone then you need to make sure you plan out your course and let someone know. I have taken my husband on my runs with me and he knows the different course's that I do. I will tell him where I am going and I DO NOT change it... even if I want to. Staying with the safety side of it... I also run with pepper spray. You can get it almost anywhere! Well worth the $15.00!
I Love to take my IPOD with me. you are going to hear different reviews on running with music. Some say its a good idea and others think it's not. My ipod is my comfort thing and I DO NOT go without it :) I also run on the bike path so for the most more I am not having to watch for cars. Just keep it low enough you can still hear things around you.
I usually don't run with a hat... However when I ran the Portland Marathon and it poured down rain I had a hat and I really think that made it all okay. So for summer it will keep ya a little cooler and when it's raining, it will keep the water out of your eyes.
This weekend I am going to go out and find something to keep my little ear warm for outside.
Once the sun is out then you will definetly want Sun screen or at least make sure you put some on before you head out. As most of you know I work in the Sephora Department and JC Penneys and one big thing I have learned is that then Sun can be a major cause for premature aging. :)
Once you start getting into longer runs you will need a few other key things.. I will get into those later! But one thing I would recommend is Some kind of pain killer, Advil, ibuprofen :) It can really make you feel better!
One time I was out running with my aunt and she was feeling a bit sore and suddenly remembered she had some Advil... well you'd think she won the lottery!
well... I think thats most of it. I'll add things as I think of it
I really do want to again remind you that safety comes first PLEASE PLEASE be smart when you are running and if you are going to run by yourself run in a public place, map out your runs and ALWAYS let someone know where you are! Also don't change your course, make sure you stay where you say you are going to be. Also I will tell Zak a time that I will be home I always give myself extra time and if I am not going to be home at that time I'll call.
Hope you are all getting as excited about being able to do stuff outside again! I think this is going to be one FANTASTIC SUMMER!
Last thing.. Who is registering for Pear Blossom?? It's April 9th, 2011 this year! Niki and I are signing up this weekend! There is also a 5k run that morning that would be a great first run for anyone who is interested!
More to come soon!
SO in the mean time.. I wanted to share some fun running accessories that I use! Actually I am mostly going to be chatting about running outside stuff. I am a HUGE HUGE fan of running out side! I LOVE getting up in the morning and being out on the road just as the sun is coming up over Spokane river and the Geese fly over... ooo just BEAUTIFUL! So any ways, Not only am I am big wimp and not a fan of running in 20 Degree weather it's also dark in the morning and obviously not safe to go alone so I have been running on the treadmill. Which is obviously better then nothing but still, I MISS OUTSIDE! This morning on my way to gym it was a light out!!! Which mean... YUP! Time to suck it up and run outside even if it is a little chilly.
This got me thinking about all the things that I would need for my outside running!
First of all... I really like to wear the dry fit stuff.. Yes a little more expensive but well worth it. I would recommend looking at T.J Max or Ross. You can usually find stuff there! Again don't spend a lot of money on this until you know you are going to stick to it.
I will usually run in Dry fit crops. They actually keep me very warm and because I am so short I can't find a nice pair of running pants that aren't to long. I know they make stuff like that for Petite sizes but again to expensive.
I highly recommend layering. I get really warm when I run out side but will usually start in a long sleeve dry fit sweatshirt or long sleeve shirt but will always have a tank top on as well.
Gloves :) for cold running.. Just the cheap pair from Wal mart (the Knit ones) Its amazing how much happier you can be if your hands are warm! Trust me!
I have a running pack that I take with me.. It has water bottles and a few little pouches. It's always with me when I run out side. Not just for the water bottles but because I can keep my phone with me.
Yes! Your phone.. if you are running alone (or even with someone) I think you should always always have your phone with you. On that note... if you are going to run alone then you need to make sure you plan out your course and let someone know. I have taken my husband on my runs with me and he knows the different course's that I do. I will tell him where I am going and I DO NOT change it... even if I want to. Staying with the safety side of it... I also run with pepper spray. You can get it almost anywhere! Well worth the $15.00!
I Love to take my IPOD with me. you are going to hear different reviews on running with music. Some say its a good idea and others think it's not. My ipod is my comfort thing and I DO NOT go without it :) I also run on the bike path so for the most more I am not having to watch for cars. Just keep it low enough you can still hear things around you.
I usually don't run with a hat... However when I ran the Portland Marathon and it poured down rain I had a hat and I really think that made it all okay. So for summer it will keep ya a little cooler and when it's raining, it will keep the water out of your eyes.
This weekend I am going to go out and find something to keep my little ear warm for outside.
Once the sun is out then you will definetly want Sun screen or at least make sure you put some on before you head out. As most of you know I work in the Sephora Department and JC Penneys and one big thing I have learned is that then Sun can be a major cause for premature aging. :)
Once you start getting into longer runs you will need a few other key things.. I will get into those later! But one thing I would recommend is Some kind of pain killer, Advil, ibuprofen :) It can really make you feel better!
One time I was out running with my aunt and she was feeling a bit sore and suddenly remembered she had some Advil... well you'd think she won the lottery!
well... I think thats most of it. I'll add things as I think of it
I really do want to again remind you that safety comes first PLEASE PLEASE be smart when you are running and if you are going to run by yourself run in a public place, map out your runs and ALWAYS let someone know where you are! Also don't change your course, make sure you stay where you say you are going to be. Also I will tell Zak a time that I will be home I always give myself extra time and if I am not going to be home at that time I'll call.
Hope you are all getting as excited about being able to do stuff outside again! I think this is going to be one FANTASTIC SUMMER!
Last thing.. Who is registering for Pear Blossom?? It's April 9th, 2011 this year! Niki and I are signing up this weekend! There is also a 5k run that morning that would be a great first run for anyone who is interested!
More to come soon!
Sunday, February 6, 2011
Excited about your workout?
Sorry It's been a few days.... I am in the middle of a 6 day stretch of work! My goal is to post 2 or 3 times a week. We will see how I do!
So for todays post I wanted to share a few little tips on how to get excited about your work outs. I have recently started training for my next Marathon. I will elaborate more on that a little later. But What this means is increasing my miles on a weekly basis. Usually 2-3 "Short" runs and a "Long" run. I usually have my "long" runs on Sunday! I LOVE LOVE to get up early and go for a run outside! As you are all aware it's winter and cold, not to mention DARK at 6am. Which makes it even more difficult to get up! Just wait until The summer! It's the BEST to wake up to the morning sun and be excited about your runs/work out! Any ways, I am pretty good at getting up early and making it to the gym before work :) but not without my own Mental conversations. In my last blog I talked about that mental conversation with yourself. Did you try it? Did it work? I hope so! Well most of the time that works for me.. when I am getting up and going straight to the gym. However with the way my schedule is I sometimes don't get to go to the gym until after work. Now everyone has their time that they like to work out. I am a Morning person. I DREAD having to work out in the evening! Unfortunately thats the way it works a lot of the time during winter. Yesterday I had to work and then I had a "long" run planned, 11 miles. To top this off I had to run it on the treadmill. There is nothing wrong with running on a treadmill! However after running outside a few times you will see why its just not the same. SO any ways, I did a few things to get me "Excited" about my run, even if I had to run on the treadmill and run at 4 in the afternoon after working. I hope these help get you excited about your work outs:
First of all.. I am a Huge fan of working out with an Ipod! You will hear people talk about the advantages and disadvantages of it! I LOVE IT! So.. I added a few NEW songs! It's a treat to hear something different on my runs!
I also bought a new (inexpensive) work out top :) Sort of silly I know HOWEVER! who doesn't like something new every once in a while.
Something else that works for me is reminding myself if I do THIS run today, it's my "rest" day tomorrow.
If you are just starting out a new pair of work out shoes is a good idea. Don't spend a lot of money on a pair until you are sure you will use them. If you are going to start running a long distance then I highly recommend you invest a little money in to a good pair. I'll chat about that a little later.
find a buddy to go with you! When I started working out I was mostly by myself and on my long runs I was usually alone so I am not the best at having a work out buddy! HOWEVER on yesterdays run my aunt was doing her long run as well. So we got to chat and Boy did that help! IT was really nice to have some one to talk to!
okay everyone.. I am going to make this short tonight. I am beat and guess what I am doing tomorrow morning? YUP! Getting up and going to the gym. What about you? Sleep tight everyone!
So for todays post I wanted to share a few little tips on how to get excited about your work outs. I have recently started training for my next Marathon. I will elaborate more on that a little later. But What this means is increasing my miles on a weekly basis. Usually 2-3 "Short" runs and a "Long" run. I usually have my "long" runs on Sunday! I LOVE LOVE to get up early and go for a run outside! As you are all aware it's winter and cold, not to mention DARK at 6am. Which makes it even more difficult to get up! Just wait until The summer! It's the BEST to wake up to the morning sun and be excited about your runs/work out! Any ways, I am pretty good at getting up early and making it to the gym before work :) but not without my own Mental conversations. In my last blog I talked about that mental conversation with yourself. Did you try it? Did it work? I hope so! Well most of the time that works for me.. when I am getting up and going straight to the gym. However with the way my schedule is I sometimes don't get to go to the gym until after work. Now everyone has their time that they like to work out. I am a Morning person. I DREAD having to work out in the evening! Unfortunately thats the way it works a lot of the time during winter. Yesterday I had to work and then I had a "long" run planned, 11 miles. To top this off I had to run it on the treadmill. There is nothing wrong with running on a treadmill! However after running outside a few times you will see why its just not the same. SO any ways, I did a few things to get me "Excited" about my run, even if I had to run on the treadmill and run at 4 in the afternoon after working. I hope these help get you excited about your work outs:
First of all.. I am a Huge fan of working out with an Ipod! You will hear people talk about the advantages and disadvantages of it! I LOVE IT! So.. I added a few NEW songs! It's a treat to hear something different on my runs!
I also bought a new (inexpensive) work out top :) Sort of silly I know HOWEVER! who doesn't like something new every once in a while.
Something else that works for me is reminding myself if I do THIS run today, it's my "rest" day tomorrow.
If you are just starting out a new pair of work out shoes is a good idea. Don't spend a lot of money on a pair until you are sure you will use them. If you are going to start running a long distance then I highly recommend you invest a little money in to a good pair. I'll chat about that a little later.
find a buddy to go with you! When I started working out I was mostly by myself and on my long runs I was usually alone so I am not the best at having a work out buddy! HOWEVER on yesterdays run my aunt was doing her long run as well. So we got to chat and Boy did that help! IT was really nice to have some one to talk to!
okay everyone.. I am going to make this short tonight. I am beat and guess what I am doing tomorrow morning? YUP! Getting up and going to the gym. What about you? Sleep tight everyone!
Thursday, February 3, 2011
Recipe: Cobb Salad with Red Wine Vinaigrette
The Hubby and I had this for dinner tonight! I usually have a hard time convincing my husband that you can make a meal out of a salad... until he tried this one! It's delicious! Ohhh and the Dressing is the best! I love it because it's home made and would work on any kind of Salad! DELICIOUS I tell ya!!! ENJOY
California Cobb Chop Salad
Serving ( 2 1/2 cups) has 195 calories: 21g protein, 10 g Carbs, 9 g fat, 3 g saturated fat, 43 mg Cholesterol, 3 g fiber, 394 mg sodium
5 cups 390 calories: 41g protein, 19 g Carbs, 17 g fat, 5 g saturated fat, 87 mg Cholesterol, 6 g fiber, 752 mg sodium
What you need: ( This is enough to feed both Zak and I for dinner)
California Cobb Chop Salad
Serving ( 2 1/2 cups) has 195 calories: 21g protein, 10 g Carbs, 9 g fat, 3 g saturated fat, 43 mg Cholesterol, 3 g fiber, 394 mg sodium
5 cups 390 calories: 41g protein, 19 g Carbs, 17 g fat, 5 g saturated fat, 87 mg Cholesterol, 6 g fiber, 752 mg sodium
What you need: ( This is enough to feed both Zak and I for dinner)
- 2 slices center-cut bacon
- 2 cups finely shredded romain lettuce
- 1 1/2 cups finely shredded spinach leaves
- 4 oz finely chopped grilled chicken breast
- 3/4 cup shredded and finely chopped tomatoes
- 1 large hard boiled egg, finely chopped
- 1/2 oz ( about 2 TBS) Crumbled reduced-fat blue cheese
- 2 TBS finely chopped red onion
- 2 TBS Red wine Vinaigrette
Stick all the ingredients in a large salad bowl and mix together with the dressing! It's delcious! If I am just making a salad for myself for lunch( or dinner) I will usually only use 1 piece of bacon, a whole hard boiled egg and no chicken, Or half of a hard boiled egg and about 1 oz of Grilled chicken. I will also only use 1 TBS of the dressing I'll also have some cracker or even a half of a baked potato would be great with it!
For the Red Wine Vinaigrette Dressing:
- 2 TBS Red Wine Vinegar
- 1 1/2 TBS honey Mustard
- 1 /2 TSP honey
- 1 TSP minced fresh Garlic
- 1 TBS extra virgin Olive Oil
- Pinch of Salt
- Pepper to taste
Whisk the vinegar, mustard, honey, and garlic in a small bowl ( I have been using a Jar because then I can just keep the dressing in that). Slowly whisk in the olive oil. Season with Salt and pepper if you would like. This will be enough for a few salads!
Each 2-TBS serving has: 91 calories 6g carbs, 8 g fat.
Hope you enjoy this delicious Salad as much we do!!!
Wednesday, February 2, 2011
Goals, Goals and more GOALS!
I was worried I would run out of things to talk about.... Boy was I wrong :) I have started a never ending list of things to chat about! YAHOO!!! Topic for today... STICKING WITH IT!
So how many of us have started to eat healthy or started to work out, something happens then we just stop! I know I am completely guilty of it and I am sure you are too! Guess what? Thats okay :) I thought this would be a good time to write this. It's been about a month since I am sure people have made that "New Years resolution" that we all make and it's about now that the fire we had under us has started to die. The reason I am making this guess is my gym is not nearly as crowded as it was 2 weeks ago :).. by the way my new years resolution this year was to do this blog, get more organized and CONTINUE a healthy lifestyle. I think so far so good... minus the organization part... I'll get there!
ANYWAYS.... I have been chatting with one of the sweetest people I know by email... don't worry no names. You know who you are :) and I thought this was a very common issue. Sticking with something once you start. Some times it takes once, twice, three or heck 30 times to finally get it but I know you can! Jeezz I couldn't tell you the amount of times I would start to work out and even lose a little weight then fall of the wagon and give up.
A few things helped me this time... First of all I would not recommend starting to much at once. So pick one are you going to really focus on eating or are you really going to focus on working out? If you do this right both take a LOT of adjusting and just doing one can get very very overwhelming. For me I started working out first and once I was doing that I WANTED to eat healthy and that part came when I was ready. Now if you already eat healthy or already are a big fitness person you are a million steps ahead of where I was! So Congratulations!
Something else.. is find the support.... I am more then happy to help :) For me my Husband :) There is NO WAY on this earth I would be the weight I am now if I didn't have his 100% support. Please keep in mind this is truly a Lifestyle change. Well guess what when you are living/ married with someone their lifestyle changes too. I am sure I will get more into the "husband" support later. However.... please don't try to do this alone! I really think you need to be able to reach out to someone. If you are living alone or still at home chat with your family, friends... find someone! I Guarantee it will make the difference.
Goal setting! You HAVE TO have a goal! For me; Pear Blossom as silly as it sounds I really think Pear Blossom Saved me! Once I signed up for it and payed the money I was in! I also had My dearest friend Niki on board so there was my goal and there was my support! Come pear Blossom we may have been slow but we FINISHED! It was fantastic! Jeff Galloway suggests a "special run, each week or once a month"! My special run is my long runs on Sundays :). What's your first Special run going to be?
I also had a weight goal... I did have an overall weight goal ( and never gave myself a time limit on that goal) but I also set small ones... so a few pounds in a week or 30lbs in a few months. Make goals that you can accomplish but make them so you have to work for them.
So not ready to go out and run 10 miles or lose 30 lbs? Set a smaller one! There are a ton of 5k runs ALL over the place! Do some research and find one, ask a friend to join you.
Once I was really into my training and eating healthy I realized I could do this I started setting more goals ( to lose more weight and run a marathon--I'll get to that later).
When I was at the Portland Marathon they had a few different speakers.. I got to listen to my most favorite running author Jeff Galloway. One of the things he talked about was how to get started.... He said one thing that he suggests to people is have a mental conversation with yourself. For example you want to start running and having a hard time getting out the door. He said the night before set your running clothes next to the coffee machine, right before you go to bed say to yourself I am going to get up and have a cup of coffee. Well guess whats next to your coffee machine :) So that maybe as far as you get the first day. Next night maybe say your are going to put your work out clothes on. The next night maybe say you are going to walk out the door and go to the gym. This maybe a bit extreme and I think if you are reading this then you probably are well past the point of putting your work out clothes on and walking out the door. Keep adding on to it! I still have these mental conversation with myself... especially when I am planning on getting up at 545am to get my run in before work. I'll lay my clothes out before bed think to myself " I will allow myself to push the snooze button twice then I am going to get up, drink my coffee and get my work out clothes on! Once I am dressed I have NO problem getting out the door. Give it a try, I think you'll be pretty surprised :)
Finally the last thing I wanted to share with you also by Jeff Galloway. If you can make the first 3 weeks fun.. you will want to continue to run... once you have been running for 6 months you will be HOOKED! Guess what? It's the truth! Running is addicting. I still can't believe I am typing those words :) I truly LOVE it and really hope you will get to the point that you do to! or if it's not running you enjoy your walks, going to the gym, long hikes anything that keeps you healthy
So I hope that helps and get you excited about the endless possibilities of what YOU can do!!!! Good luck on getting started and keep me posted and if you need some support please know I am here or would be happy to help find you someone!
Enjoy!
On a side note... more recipes to come soon <3
So how many of us have started to eat healthy or started to work out, something happens then we just stop! I know I am completely guilty of it and I am sure you are too! Guess what? Thats okay :) I thought this would be a good time to write this. It's been about a month since I am sure people have made that "New Years resolution" that we all make and it's about now that the fire we had under us has started to die. The reason I am making this guess is my gym is not nearly as crowded as it was 2 weeks ago :).. by the way my new years resolution this year was to do this blog, get more organized and CONTINUE a healthy lifestyle. I think so far so good... minus the organization part... I'll get there!
ANYWAYS.... I have been chatting with one of the sweetest people I know by email... don't worry no names. You know who you are :) and I thought this was a very common issue. Sticking with something once you start. Some times it takes once, twice, three or heck 30 times to finally get it but I know you can! Jeezz I couldn't tell you the amount of times I would start to work out and even lose a little weight then fall of the wagon and give up.
A few things helped me this time... First of all I would not recommend starting to much at once. So pick one are you going to really focus on eating or are you really going to focus on working out? If you do this right both take a LOT of adjusting and just doing one can get very very overwhelming. For me I started working out first and once I was doing that I WANTED to eat healthy and that part came when I was ready. Now if you already eat healthy or already are a big fitness person you are a million steps ahead of where I was! So Congratulations!
Something else.. is find the support.... I am more then happy to help :) For me my Husband :) There is NO WAY on this earth I would be the weight I am now if I didn't have his 100% support. Please keep in mind this is truly a Lifestyle change. Well guess what when you are living/ married with someone their lifestyle changes too. I am sure I will get more into the "husband" support later. However.... please don't try to do this alone! I really think you need to be able to reach out to someone. If you are living alone or still at home chat with your family, friends... find someone! I Guarantee it will make the difference.
Goal setting! You HAVE TO have a goal! For me; Pear Blossom as silly as it sounds I really think Pear Blossom Saved me! Once I signed up for it and payed the money I was in! I also had My dearest friend Niki on board so there was my goal and there was my support! Come pear Blossom we may have been slow but we FINISHED! It was fantastic! Jeff Galloway suggests a "special run, each week or once a month"! My special run is my long runs on Sundays :). What's your first Special run going to be?
I also had a weight goal... I did have an overall weight goal ( and never gave myself a time limit on that goal) but I also set small ones... so a few pounds in a week or 30lbs in a few months. Make goals that you can accomplish but make them so you have to work for them.
So not ready to go out and run 10 miles or lose 30 lbs? Set a smaller one! There are a ton of 5k runs ALL over the place! Do some research and find one, ask a friend to join you.
Once I was really into my training and eating healthy I realized I could do this I started setting more goals ( to lose more weight and run a marathon--I'll get to that later).
When I was at the Portland Marathon they had a few different speakers.. I got to listen to my most favorite running author Jeff Galloway. One of the things he talked about was how to get started.... He said one thing that he suggests to people is have a mental conversation with yourself. For example you want to start running and having a hard time getting out the door. He said the night before set your running clothes next to the coffee machine, right before you go to bed say to yourself I am going to get up and have a cup of coffee. Well guess whats next to your coffee machine :) So that maybe as far as you get the first day. Next night maybe say your are going to put your work out clothes on. The next night maybe say you are going to walk out the door and go to the gym. This maybe a bit extreme and I think if you are reading this then you probably are well past the point of putting your work out clothes on and walking out the door. Keep adding on to it! I still have these mental conversation with myself... especially when I am planning on getting up at 545am to get my run in before work. I'll lay my clothes out before bed think to myself " I will allow myself to push the snooze button twice then I am going to get up, drink my coffee and get my work out clothes on! Once I am dressed I have NO problem getting out the door. Give it a try, I think you'll be pretty surprised :)
Finally the last thing I wanted to share with you also by Jeff Galloway. If you can make the first 3 weeks fun.. you will want to continue to run... once you have been running for 6 months you will be HOOKED! Guess what? It's the truth! Running is addicting. I still can't believe I am typing those words :) I truly LOVE it and really hope you will get to the point that you do to! or if it's not running you enjoy your walks, going to the gym, long hikes anything that keeps you healthy
So I hope that helps and get you excited about the endless possibilities of what YOU can do!!!! Good luck on getting started and keep me posted and if you need some support please know I am here or would be happy to help find you someone!
Enjoy!
On a side note... more recipes to come soon <3
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