Another Recipe – Oat and Bran Pancakes

I’ve been eating these pretty much every morning as of late. Love them!

 

Ingredients

  • ¾ cup wheat bran
  • ¾ cup oat flour (old fashion oats processed to a powder)
  • 3 egg whites
  • 1 tsp baking powder
  • ¾ tsp baking soda
  • ½ tsp nutmeg (or to taste)
  • ½ tsp cinnamon (or to taste)
  • ¼ cup reduced fat buttermilk
  • ½ cup skim milk
  • dash of salt
  • Blueberries (if you want)

 

Directions

Combine all dry ingredients in a bowl. Add wet ingredients and mix well. Add a little water if the batter seems too thick. Preheat a skillet on medium heat. Spray skillet with non-stick spray and pour about ½ cup of batter into skillet. Cook until bubbles form and edges start to lift. Flip pancake and cook through. Eat with organic natural peanut butter and sugar-free syrup! Yummm! Yields about 5 medium sized pancakes. Leftover batter can be refrigerated for a few days.

 

Nutrition information for ½ cup of batter:

Calories: 140

Fat: 2.5g

Monounsaturated fat: 0.6g

Polyunsaturated fat: 0.8g

Carbohydrates: 24g

Fiber: 7g

Protein: 9g

Posted in Food & Nutrition | 2 Comments

Holy Shit, it’s Healthy!

Chocolate Cake with Chocolate Ganache Filling and Chocolate Cream Cheese Frosting

Ingredients

Cake –

  • 1 cup 100% whole wheat, high fiber flour
  • 1 cup oat flour (old fashion oats, processed to a fine powder)
  • ¾ cup unsweetened cocoa powder
  • 1 ½ teaspoons baking soda
  • ½ teaspoon salt
  • 3 rounded scoops of protein powder of choice in a complementary flavor – I used 1 ½ each of Optimum Nutrition’s whey protein (Vanilla Ice Cream) and casein protein (Double Chocolate)
  • 3 teaspoons fiber powder – I use Optimum Nutrition’s Fitness Fiber, but any unflavored fiber is fine)
  • ¾ cup Truvia (granulated erythritol, the zero calorie sweetener derived from the Stevia plant)
  • 2 eggs + 3 egg whites
  • 1 Tablespoon pure vanilla extract (I only use Mexican vanilla)
  • 3/4 cup Smart Balance Light spread (or something comparable – 5g of fat per serving, compared to 10g or more for traditional spreads, making sure most fat comes from polyunsaturated and monounsaturated sources)
  • 1 ¼ cups reduced fat buttermilk
  • ½ cup skim milk
  • 1 bar (3.5 oz) of 85% cacao chocolate (I used Lindt brand)

Ganache -

  • 1 bar (3.5 oz) of 85% cacao chocolate
  • ½ cup half and half (I did not go for fat-free here, because I just can’t stand fat free half and half. But if you like it, give it a try!)

Frosting -

  • 8 ounces fat-free cream cheese
  • 2 tablespoons Smart Balance Light buttery spread (or again, a comparable substitute)
  • ¾ cup Truvia (food processed until powdery)
  • ½ cup unsweetened cocoa powder

 

Directions

Cake:

Preheat oven to 350 degrees. Grease and flour two 9” round cake pans. In a double boiler, start chocolate bar melting. Meanwhile, sift together all dry ingredients, except for the Truvia, in a bowl. In a separate bowl, cream together Truvia and Smart Balance spread. Add eggs and vanilla and mix thoroughly. Add melted chocolate and mix again. Alternately, add small amounts of the dry ingredients mixture and buttermilk/milk, until all ingredients are uniformly mixed. Pour half in each prepared cake pan. Bake for 25-35 minutes, until a toothpick comes out clean. Allow to cool for about 15 minutes before removing from pan. Allow to cool completely before doing anything else with it.

Ganache:

Bring half and half to a gentle boil in a sauce pan. Remove from heat. Add broken up chocolate. Stir until chocolate melts and color is uniform. Refrigerate until ready to use.

Frosting:

Mix all ingredients until smooth and fluffy. Refrigerate until ready to use.

Cake Assembly:

Once cakes have completely cooled, use a serrated knife to carefully cut off the rounded tops of each cake, so you have flat surfaces. Spread ganache on top of one cake (heat slightly if it is too stiff to spread), put the other cake on top, and frost the whole thing. Add chocolate shavings if you so desire.

 

And POW! Now you have a delicious cake that won’t pone your diet! :)

Serving size: 1/16 of a cake (portion control still applies, folks! )

Nutrition info per serving:

Calories: 250

Total Fat: 7g

Polyunsaturated fat: 2g

Monounsaturated fat: 3g

Carbohydrates: 24g

Fiber: 7g

Sugars: 4g

Protein: 15g

 

***I use CRON-o-Meter, a free, open-source nutrition and diet tracking software to calculate nutrition info for recipes. Download it here! ***

Posted in Food & Nutrition | 1 Comment

Reflections on the first 12 weeks of my attempted transformation (including scary pics! eek!)…

12 weeks seems to be the magical number for body transformations. 12 week challenges,  the oh-s0-popular home exercise program P90x, etc. So, I decided it is a good time to take a moment to reflect and share what I’ve learned and accomplished in the past 12 weeks (I think it’s actually been 13 weeks, but close enough :) ) My hope is that I can “pay it forward,” and inspire others to turn their bodies into whatever they want them to be, much like my dear friend Bryna Deluca has and continues to inspire me. She is an amazing woman, R.N., mother of 3, and she has a ROCKIN fit body! I think she has better muscles than most of the men I know…no joke. She is determined, committed and she has made me a believer that I CAN achieve whatever I want, if I’m willing to put in the work for it! And I believe YOU can, too! I’ve come a long ways in 3 months but I know I still have a lot further to go to reach what I consider my ideal. But I know I will get there and I’m not going to give up until I do!

As a preface, let me tell you a little bit about my “athletic self.” This is pretty much a laugh-out-loud joke, because I am NOT an athlete. This does not come naturally for me. I am and always have been a big, fat nerd that has a strong tendency towards being incredibly lazy, drinking too much, and loving fatty, terrible foods. My level of physical activity has been a dull roar at best for most of my life. The only “athletic” things I participated in were board sports, but I don’t think that even really counts…

I also have had 3 babies. Having babies is a VERY popular excuse for inability to get into shape, and I suppose, why shouldn’t it be? I loved that excuse, too! I mean, 90% of women get fat when they’re pregnant and have a hard time losing it afterward. And it’s getting fat for the BEST cause, so all the more reason to hang onto it as the ULTIMATE excuse! But excuses are the only impedance to your success. If you can bag those excuses, you can do anything. I truly believe that.

I gained a lot of weight in all of my pregnancies. In the first two, I mostly relied on really unhealthy crash dieting to lose the weight and return to the notorious “skinny fat” state. For those unfamiliar with this term, it means you don’t weigh much and while you are essentially a thin person, you are still full of fat, lacking muscle development, and are in general, probably not any healthier than a fat person. During my third pregnancy, I also gained an atrocious amount of weight. But this time, I wanted to do something different. Something better. I didn’t want to just reach a goal weight by whatever means possible; I wanted to transform my body into something awesome! When I got home from the hospital after Iggie was born, I weighed 175 lbs. I’m only 5’2”! The initial post-partum weight loss took me down to 136 lbs, and from there, I decided it was time to get serious…

Motivation is the key. My motivation derives from many things. First and foremost, I am madly in love with the most amazing, beautiful man on the planet. He pushes me, inspires me, encourages me and supports me in chasing whatever dreams I have, no matter how grandiose. He makes me want to be the BEST version of myself, inside and out. My kids also motivate me. I love my children more than anything in the world and I want to spend as many years on Earth as possible to watch them grow up, have their own babies, and hopefully watch their babies grow up and have babies. I also want to set a positive example for my kids, showing them that exercise and healthy nutrition should be as much a part of daily living as sleeping and showering. I’ve had a recent strong realization of my mortality: I don’t want to die young of preventable diseases related to unhealthy living! I have a pretty stressful life caring for my middle disabled child who has chronic health issues. I needed a healthy outlet, a way to decompress from these daily stresses of life that didn’t involve binge drinking every weekend to have a brief moment of escape. EXERCISE IS IT.

So here’s the summation of my first 13 weeks’ accomplishements:

Weight: 136 lbs to 114 lbs.

Body fat percentage: 30% to 15%

Chest: 37 inches to 33 inches

Waist: 29 inches to 25 inches

Hips: 37 inches to 32.5 inches

What follows are some before and after pics. My before pics are gross, embarrassing, and I HATE looking at them! It’s difficult for me to share them. But seeing the change helps keep me going, and maybe showing you the change will inspire you! The pics I took today are in my size 2 wedding dress (Thom’s already seen me in it, so I figure, no big deal if I post it. I don’t buy into superstitious bullshit, anyways)  I apologize for the cliché bathroom-mirror-self-photoesque-ness of the ones from today… I am going to have a professional  photo shoot done while we are honeymooning in Hawaii next month (SOOO excited!!), so I will update with those photos later :)

Left: March 16th, 2011

Right: June 17th, 2011 (7.5 months post 3rd baby)

 

Left: March 16th, 2011

Right: June 17th, 2011 (7.5 months post 3rd baby)

And a bicep shot for good measure :) Taken last week.

Ok, so what have I done? Over the past 13 weeks, with very few exceptions, I have done cardio 5-6 times per week, lifted 4-5 times per week, completely cleaned up my diet, and supported my efforts with natural supplements. That’s it, ladies! It is really not as complicated as we like to convince ourselves it must be, when we are failing. It just takes consistency, with a plan, over TIME! Bodybuilding.com has a wealth of valuable, free information, and is the cheapest place to get high quality supplements (hence why they  are the largest bodybuilding website in the world!) They have been my ultimate go-to. Find a profile of someone with a bod that fits your ideals, and try their workouts and meal plans. Tweak it as necessary until you create a routine that works for you. Make goals, and work towards them. Find people that support you in your efforts to help keep you motivated.

Like I said, I am not done. I want to significantly build and refine my musculature, so I’m  really going to be pushing weights hard. Ladies, do not fear the weight room! I lift heavy (at least, I like to think I do… :) ) and as you can see, I do not have huge bulky man muscles… it just doesn’t happen! We are women, and we will continue to look like women, unless we use steroids (GROSS!). There are so many myths about how women should train. Again, these are all addressed in detail on Bodybuilding.com.

Posted in Uncategorized | 3 Comments

Bureaucratic Bullshit.

Yesterday I had the less than joyous experience of attending a parent briefing meeting about Idaho’s redesign of the Children’s Developmental Disabilities Services Program. This redesign is the biggest pile of bureaucratic bullshit I have ever seen. It is going to hurt taxpayers, families, and most importantly, the children who rely on developmental disabilities services to reach their greatest potential of functionality.

The new program focuses around a “Family-centered” approach to services, which is great in theory. But when you dissect the details of the program, the flaws and problems are innumerable.

First, it’s important to give a brief background on why the Developmental Disabilities Services Programs were instigated in the first place. The government created these programs as a means to help enable parents to keep disabled children in the home, rather than having them institutionalized, significantly reducing the taxpayer burden, and helping individuals with developmental disabilities reach their highest level of functionality, for the benefit of both the individual and society as a whole.

The instigators of the redesign claim that families in Idaho have reported a deep dissatisfaction with the traditional program, but I do not believe this is the true motive behind the redesign (I will discuss that point in more detail later) In the traditional program, qualifying children receive services paid for by Medicaid through a licensed Developmental Dis abilities Agency (DDA). Children can receive up to 22 hours per week of various types of services, including but not limited to developmental therapy and intensive behavioral intervention (IBI).

Developmental therapy is one-on-one therapy of the child with a trained, background screened, paraprofessional through a DDA. Therapy is performed in both a developmental center and community settings. Therapy is very focused and goal oriented. Each child has a detailed plan developed by a professional Children’s Developmental Specialist (DS), of whom has a minimum of a Bachelor’s degree in a human services field including core competencies in childhood development, as well as having passed a very comprehensive skills test to be certified as a DS. This plan includes very structured goals and desired outcomes for the child in various areas of development and includes detailed descriptions of “programs” oriented towards helping the child reach the goals. The developmental therapy technician is responsible for charting and reporting all programs completed during each therapy session and is under the direct supervision of the DS and the DDA with which they are employed.

Intensive Behavior Intervention (IBI) is a more specialized facet of therapy used for children with developmental disabilities that demonstrate maladaptive behaviors that require a more skilled level of intervention. IBI is performed one-on-one with the child by a certified IBI professional. An IBI professional also holds a minimum of a Bachelor’s degree in a human services field, as well as having completed a comprehensive training of safe intervention and specialized therapy techniques. All of the services a child receives are organized and coordinated with a service coordinator/case manager, also employed through the DDA.

Under the redesign program, qualifying children will be assigned an individual Medicaid budget tiered to the particular qualifications/assessed needs of the child. It will then be the sole responsibility of the parent/legal guardian to determine how these funds are allocated to services. The family will take on the role of “employer” and may hire whomever they choose to be the “employee” for their child. The only qualifications required of an employee is that the person be 18 years of age. No background check, no outside training, no experience, no affiliation with a licensed entity, absolutely nothing. So, any Jo Shmo can be reimbursed by Medicaid out of one’s budget, paid for with tax payer dollars, for services performed for the disabled child. The proponents of the redesign tout that this is more desirable because it gives families the flexibility to choose someone they know and trust to care for their child. But the problem comes with the fact that there will be absolutely no oversight of the services being performed. There will be no structured therapy plans, no programs, no data collection or submission of detailed therapy reports. There will be no licensed agencies overseeing the quality of the employee and the therapy being performed. The only thing the parent is responsible for reporting is the time card of their employee to Medicaid in which the Fiscal Representative will cut the employee a check. This gives too much credit to the ideal that all families will act in the best interest of their child simply because that is the correct and moral thing to do, and leaves the door wide open for fraud. How easy would it be for a family with a qualifying child to “hire” their brother, boyfriend, cousin, or whoever, to provide “services” for their child, bill Medicaid, and pocket the money to feed their meth addiction? Too easy and I guarantee that this will happen. There are zero safeguards in place.

Another problem with the redesign is how the personal budgets will get used. The representatives claim that the allocation of money is similar to the traditional system and that the only difference is giving the families more control over the money, but when the numbers were broken down, that did not appear to be the case. First off, there is a mandatory fee of $108 per month per child, out of the family budget, to pay for the outside Fiscal Representative. Additionally, a family is required to either hire a professional Services Broker (the position I applied for), or complete the intensive training to be their own unpaid Services Broker. The service broker is the closest thing to a service coordinator in the new program. They are responsible for helping the family write a plan that demonstrates which services they have chosen to allocate their yearly budget towards, as well as payment agreements between the family and each employee. However, unlike a service coordinator, the service broker does not have any role in quality assurance of the services that are being performed. They are simply the budget writer. The family must pay for the Service Broker’s service out of their individual family budget. Once the family has hired the employees that will provide services to their child, they will be responsible for the employer share of all tax liabilities for their employees, out of their individual budget. If they desire to provide workman’s comp insurance for their employees, they may do so, out of their individual budget. If a family desires to protect themselves legally from the unfortunate situation of being sued if their child injures an employee during services, they can purchase liability insurance, out of their individual budget. If the family desires to have their employees undergo background and drug testing, they can pay to do so, out of their annual budget.

It quickly became apparent that after all of the overhead costs to the family, the annual budget would have next to nothing left to actually pay for the services that are intended to help the child…

The second issue with the redesign is the method by which the allocation of funds is distributed. There are tiers of qualification. The first tier is for a child who meets criteria for developmental disability. This tier is allocated an annual budget of $6200. The highest tier is designated for children between the age of 3 and 6 who have a diagnosis of Autism or exhibit extreme maladaptive behaviors. This tier is allocated an annual budget of $29,000. So, if you are a child like Jameson, who is significantly developmentally delayed, exhibits many of the same symptoms, including receptive and verbal communication deficits, as a child with Autism, but is not Autistic, you get $6200 a year. But if your child is diagnosed Autistic, regardless of the degree of functional disability, you get $29,000 a year. This prompted my first question in the meeting.

I said: “So, what you’re saying is that if I have a 3 year old child that is significantly developmentally delayed due to congenital hydrocephalus, seizures and multiple brain surgeries, he will only get $6200 a year? How is it fair that a child with a diagnostic label of “Autism” automatically gets more than four times the budget as my child and all the other children with any of a plethora of causes of developmental disabilities, just because of a diagnostic label? Why is the determination of budget not a sliding scale based on results of a comprehensive battery than can quantify the level of disability in a measurable, un-biased way, devoid of ambiguous diagnostic labels?”

The representative of the program responded, “We are taking an evidence-based practice approach to this new program. The research evidence shows that intensive intervention of children between the ages of 3 and 6 is crucial for ensuring the best possible outcomes for that child long term.”

I interjected with a very frustrated, overly loud tone of voice, “But only for children with Autism, right? Not for all the others? My understanding is that the research shows that intensive early intervention is critical for children will ALL forms of developmental disability…how is it fair and reasonable to select ONE particular diagnosis for allocation of the majority of the Medicaid dollars?”

She furrowed her brow, nodded her head, and said, “I understand your frustration…” and then proceeded to call on the next person without addressing my questions. I was incredibly satisfied when several people in the audience yelled “You didn’t answer her question!”

Meanwhile, one audience member was spending time calculating the numbers on his phone, using the provided recommended payscale graph for each type of employee, the Fiscal Representative fee, the additional costs, and the budget his child would receive, and after it was all said and done he determined that his child would have enough money in his budget for 5 hours per week of respite care with a non-professional. Going from 22 hours of intensive behavioral therapy with an IBI professional to 5 hours of glorified babysitting with an individual exhibiting zero qualifications is quite the blow. This revelation made many parents furiously upset. One lady asked, “How can you say this is better? How? You fail, Idaho. You have failed me, and you are failing my son.” The representative responded, “It’s important to remember that quantity is not always better than quality, and that if the therapy is done correctly, 5 hours per week can be just as effective as 22…” Obviously the same man who did the calculation yelled, “Quality?? What kind of quality am I going to receive paying someone $9 an hour to hang out with my kid with no training, no experience, no expertise?? And I thought this was an evidence-based program…the evidence states that children with severe developmental disability receive the maximum amount of benefit receiving consistent therapy 15-30 hours per week!” The woman was blown and in her fashion, ignored him and called on someone else.

I held my hand up the whole time because I had so many questions, but the lady refused to call on me. A little old lady with a British accent walked back to me and said, “Here honey, I will help you hold your hand up, because you’ve got to be tired sitting back here getting ignored because you ask relevant questions.” Brought a serious smile to my face. I finally gave up on the hopes of being called on and instead just interjected whenever I could. I asked, “How are you going to ensure quality of therapy when there will be no plans, no data collection, no follow-up? Where is the oversight? Who is going to protect the money from being used fraudulently?” Again, no answers. They kept saying, “We created this because this is what the families want,” although there was a room full of 100 or so parents screaming that this is not what they want.

I do not trust their motives and here is why: an audience member brought to the attention of the speaker that under the traditional program, children in the 3-6 years old with Autism category used an average of $10,000 a year, whereas under the new program they will be given $29,000. He asked why the number was so much lower under the traditional program and the program representative responded, “Because in this category, there is a very low percentage of qualifying children that actually participate in the program and use services.” BINGO. How smart is it to look at the data and say, “Hmm…we see here that this particular demographic of children has a very low participation rate….let’s give them a grossly out of proportion chunk of the new total budget, because they aren’t likely to use it, anyways…” This equates to more money left in Health and Welfare’s pocket, protecting the interests of themselves and the job security of their employees, all at the expense of children. It literally makes me want to vomit watching people use disabled kids as the pawns for their own selfish agendas.

I feel a deep and profound moral objection to participating in this new program. Just because I have a disabled child does not mean that I should be entitled to a free chunk of cash from tax-payer funded Medicaid when there is absolutely no structure or safeguards in place to ensure that the money is going to be used for its intended purposes. But what can I do about it? I feel completely helpless. I can blog and rant and rave. I can go to all the meetings and practically have to scream for my concerns to be heard. But really, there is nothing I can do. Bureaucratic BULLSHIT at its finest, ladies and gentlemen. Right here, in this grand ol’ state of Idaho…

Posted in Hydrocephalus | 3 Comments

Bomb-Ass Curry!

Here’s the recipe for the curry I made tonight. It’s damn tasty!

Ingredients:

  • About a lb of extra lean beef sirloin, all fat removed (or chicken, tofu, salmon, whatever!)
  • ½ of a large sweet onion, sliced
  • 1 large red bell pepper, sliced
  • 1 can of water chestnuts, water drained
  • 1 ½ cups of mushrooms (I like button mushrooms)
  • 1 can of light coconut milk
  • 2-4 tablespoons of curry paste, depending on your desired flavor and heat level (red or green, or a combination of both!)
  • 1 tablespoon minced garlic
  • 1 tablespoon olive oil
  • 1 tablespoon ginger paste
  • 2 tablespoons soy sauce
  • 1 tablespoon fish sauce
  • 1-3 tablespoons of fresh chili paste (or more or less, again, depending on your desired heat)
  • 3 unpacked tablespoons brown sugar (or 3 packets of Splenda, if you’re carb conscious)
  • 1 tablespoon lime juice
  • Black pepper

Directions:

Preheat oil, minced garlic, ginger paste, and curry paste in a large pan on medium-high. Add onions and bell pepper and saute for a few minutes until evenly coated and slightly softened. Add meat. Cook meat until seared (don’t fully cook!). Add coconut milk, soy sauce, fish sauce, chili paste, brown sugar (or Splenda), lime juice, mushrooms and water chestnuts. Bring to a boil and reduce heat to low. Simmer until meat is cooked to the desired done-ness (or through, if using chicken) and sauce has thickened. Season with black pepper to taste. Eat over brown rice or quinoa with piles of Sriracha. Nom!! Yields 5 servings.

Macronutrient content per serving (not including rice or quinoa):

Calories: 230

Fat: 10 g

Monounsaturated: 3 g

Polyunsaturated: 0.5 g

Carbs: 10 g

Fiber: 1.5 g

Protein: 21g

Posted in Food & Nutrition | 1 Comment

What I eat.

I’m finding that nutrition is the most stressful aspect of this whole endeavor. There are so many different dieting philosophies and conflicting advice all over the internet. It’s overwhelming! I’ve settled on a 1200-1500 calorie, high protein, moderately low carb, low fat diet. It seems to be working well for me, so far. I try to get closer to 1500 calories, but it is actually really hard! I’ve found that if I go much lower, my body thinks I’m starving and will resist letting go of fat regardless of how much effort I put in at the gym. It’s amazing how much more food you have to consume in order to reach a calorie goal when you eliminate calorie dense fats from your diet. Here is an example of my day’s consumption:

Meal 1 (pre-cardio):

Casein (slow-digesting) protein powder – 30 grams

**I like to have a protein shake before “fasting cardio” in order to prevent any possible muscle catabolism.**

Meal 2 (post-cardio):

½ c. oatmeal w/ Splenda, dash of cinnamon, 6 crushed up raw almonds, and a few tablespoons of 1% milk

Whey protein powder – 30 grams (or if I’m not feeling lazy, 6 egg whites)

½ cup of blueberries

Meal 3 (lunch #1):

Extra lean turkey breast sandwich on half a Flatout high fiber flatbread. No mayo (evil!), no cheese (also evil!), tons of mustard and whatever veggies I so desire.

5 whole raw almonds

Meal 4 (lunch #2):

Can of light tuna in water (I pour mustard on it).

½ a grapefruit

Meal 5 (post lifting):

Whey protein powder – 30 grams

Meal 6 (dinner):

Beef Curry made with light coconut milk and extra lean steak (as much fat as possible removed before cooking), loaded with vegetables.

½ c. quinoa

Beverages:

I only drink green tea with a splash of lemon juice or water with the exception of cheat meal (I am trying to limit these to once every few weeks), in which I will enjoy a few beers or some wine :)

Macronutrient breakdown for the entire day:

Calories: 1300

Total Fat: 27 g

Polyunsaturated: 3.1g

Monounsaturated: 7 g

Protein: 165 g

Carbs: 100 g

Fiber: 20 g

** I use Cron-O-Meter, a FREE, open-source dieting and nutrition tracking software to track and plan my diet. Download it here! **

 

 

Posted in Food & Nutrition | 1 Comment

Leg Party!

Today was leg day. Legs are, in my opinion, the hardest lifting day but man, I LOVE the burn and look forward to the soreness the next day! I had never known what it was like to have a truly sore butt until I did this workout.

CARDIO

Lots of people advise to skip cardio on leg day; this is completely understandable. However, I still have a significant amount of fat to lose to reach my goals so I still do it. But I tone it down a lot in order to not over tire myself before lifting. Today I did 10 miles  of cycling at a moderate speed, resistance 10, for 35 minutes. Skipped the HIIT portion.

LEGS – Again, this was borrowed from Miss Bryna at CompeteFeat! :)

Lunges: 2 sets of 20 reps

Stiff Legged Deadlifts: 3 sets each of narrow stance, regular stance (shoulder width), and wide stance, 8-10 reps

Plie Dumbbell Squats: 3 sets of 8-10 reps (I did 5 sets today because I really love these!)

Lunges with Weight: 2 sets of 20 reps

Barbell Squats (or you can substitute w/ the leg press machine. I did for a few of my sets today, because there was lots of people needing to use the lift cage): 3 sets each of narrow stance, regular stance, and wide stance, 8-10 reps

Calf Raises with Weight: 4 sets of 10-12

More Barbell Squats: 3 sets of regular stance, 8-10 reps.

You should have a difficult time walking on your shaky-ass legs when you’re done! Yay!

I am still too lazy to post pics/links of exercises, but they can all be found at Bodybuilding.com. As always, drink a whey protein shake immediately afterwards to feed those muscles!

Posted in Workouts | 1 Comment

Back & Abs!

I went to the gym this morning for cardio and this evening for lifting. Here’s what I did:

TYPICAL CARDIO

I have been using cycling as my primary source of cardio lately because it’s so nice on the joints and I have a broken toe. I start with a five minute warm up going a moderate speed (~80rpms) on resistance 9. After five minutes, I start HIIT (high intensity interval training) for 20 minutes. I do 30 second “sprints” and 60 seconds “recovery speed.” For the sprint interval, I do resistance 11 and try to push to 120+ rpms for the whole 30 seconds (after leg day, this doesn’t quite happen!). By the end, my legs burn pretty good. Then I back off to resistance 10, 90-95 rpms, for 60 seconds. Repeat for 20 minutes. After I finish the HIIT portion, I just pedal away for the remaining 30 minutes at resistance 10, ~95 rpms, checking my heart rate periodically and adjusting my efforts accordingly to keep my heart rate near 150. I usually set a distance goal each session, as well, because I am trying to increase my endurance in the hopes of someday doing a triathlon. Today I did 17 miles in 55 minutes.

Whenever I lift, I start with a lighter weight for the first set, and try to add weight with each subsequent set.

BACK – taken from my very fit friend, Bryna, at CompeteFeat! Follow her journey towards competition this summer! :)

Pull-ups (or close grip lat pull-downs, if you’re still a weiny, like me): 3-4 sets of 8-10 reps.

Seated cable row: 3-4 sets of 8-10 reps

Bent over barbell row: 3-4 sets of 8-10 reps

One arm dumbbell row: 3-4 sets of 8-10 reps

Notice that the lower back isn’t really the focus here; that’s because the lower back is more than adequately covered on leg day with TONS of deadlifts :)

ABSI just winged this today and it feels like it was pretty good!

Plank: 4 sets of 1 minute hold

Crunches on a ball with weight: 3 sets of 30 reps.

Reverse crunch with straight legs (I’m not really sure what this is called, but you lay flat on the floor with your legs up straight, and pull them in and up, lifting your butt off the ground with your lower abs): 3 sets of 25 reps.

Torso rotation machine: 3 sets of 8-10 reps.

I’m too lazy to link and/or add pictures of each exercise. If you are unsure of a particular exercise, you can find pictures and videos at Bodybuilding.com.

And that’s it :) Always drink a whey protein shake immediately after!

 

 

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Being a Fit Foodie.

 

I’m a foodie. I love good food. I love making it. And I love eating it (the problem). I was really worried when embarking on my quest to get fit that food was going to be my biggest impedance to success. But being a fit foodie just means being a little more creative. Come to find out, healthy food doesn’t have to taste like sh*t! Here are a few of my favorites, thus far:

Salmon Cakes with Spicy Lemon Dill Sauce

Ingredients

Salmon cakes:

  • 5 oz can of pink salmon in water (drained)
  • whites of 3 large eggs
  • 1/8 c seasoned bread crumbs
  • 2 stalks of celery, finely chopped
  • ¼ of a small sweet onion, finely chopped
  • ½ of a small red bell pepper, finely chopped
  • 1 T fresh, chopped parsley
  • ½ T chopped garlic
  • 1 t olive oil
  • salt & pepper, to taste

Spicy Lemon Dill Sauce:

  • ½ c non-fat Greek yogurt
  • 2 T lemon juice (or to taste)
  • 1 T dried dill weed (or to taste)
  • salt & pepper (to taste)
  • 1 T Sriracha Chili Sauce (or to taste)

Directions

Preheat olive oil in a pan on medium heat. Combine all other ingredients for salmon cakes in a bowl. Form two patties. Cook on each side until browned and held together. While waiting, combine all ingredients for sauce. Pow, done! Yields 2 Servings.

Nutrition facts per 1 serving

Calories: 209

Total Fat: 4 grams

Polyunsaturated Fat: 1.7 grams

Monounsaturated Fat: 1.7 grams

Total Carbs: 14 g

Dietary Fiber: 2 g

Net Carbs: 12 g

Protein: 28 g

If you require more calories in one meal, just eat the whole recipe.

 

Slow Cooker Chili

Ingredients

  • 2 lbs lean ground beef, browned, fat drained, and rinsed thoroughly!
  • 6 stalks of celery, chopped
  • 1 large green bell pepper, chopped
  • 1 medium sweet onion, chopped
  • 2 cans of Italian seasoned diced tomatoes (don’t drain)
  • 1 can whole stewed tomatoes (don’t drain)
  • 1 can dark red kidney beans (drained)
  • 1 small can of hot green chilis
  • 1 small can of tomato paste
  • 1 T chopped garlic
  • 2 T lime juice
  • 1 T dried marjoram
  • 2 bay leaves
  • 3 packets of Splenda
  • 2 T Tapatio hot sauce (or to taste)
  • 1 t Mexican style hot chili powder
  • Salt & Pepper, to taste

Directions

Combine everything in a slow cooker. Cook on low for 6-8 hours. Yields 8 servings.

Nutrition facts per 1 serving

Calories: 254

Total Fat: 5 grams

Polyunsaturated Fat: 2.3 grams

Monounsaturated Fat: 0.5 grams

Total Carbs: 23 g

Dietary Fiber: 6 g

Net Carbs: 17 g

Protein: 27 g

Sweets!

When I crave dessert, I blend a scoop of double chocolate flavored whey protein powder (or whatever flavor you so desire) with water, ice, a heaping gob of non-fat Greek yogurt, and extra Splenda to cut through the tang of the yogurt. The creamy, delicious, awesomeness that results is almost as satisfying as a real milkshake, with zero guilt!

Posted in Food & Nutrition | 2 Comments

Rantity rant rant: Round 2

 

Ok, so I have to rant about the gym again. This time it’s about the men.

I really want to lose fat, as much of it as possible, while still looking like a woman. So, I try to get serious cardio (serious meaning 45 minutes or more with my heart-rate above 150) in three or four times a week. On days when I want to do said serious cardio, I go to the gym twice: once in the morning for 45-60 minutes of cardio and again in the evening for lifting. Today was one of those days.

There are aspects of the evening lifting crowd that annoy me just as much as the morning hens. There always seems to be a group of men who are there religiously, taking up space in the weights section with their massive (but oftentimes rollie-pollie) physiques, but yet they don’t seem to be getting anything done. They fill up the lifting cage bar with a ridiculous amount of weight, and then they just stand there and gloat at the amount of weight chilling on their bar (but seeing them actually LIFT it is like getting to witness a full solar eclipse…it just doesn’t happen). They stand around in groups and just yack about the latest and greatest exercise they learned for some obscure muscle that no one’s ever heard of. I’ve decided to coin these men gym flies. You know, like the gym equivalent of bar flies.

After they are done gloating at their bar full of weight and have wandered away for enough time for me to conclude they are done using the lift cage, I am left to re-rack their ridiculous amount of weight. They never re-rack their weights. It’s like they want to leave it there to make sure the next person knows how much they lifted (or didn’t, as far as I’ve observed). Quite frankly, I don’t give a shit. I am not impressed. I am just annoyed that my scrawny, weak ass has to spend five minutes struggling to unload all the weights you left behind (even though there are literally signs EVERYWHERE that say “Please re-rack your weights when you are finished. Thank you!” )

It also irks me to hear this particular genre of gym flies discussing their steroid use. Not cool. It is my opinion that steroids are cheating. Plain and simple. I mean, I could drop fat and weigh 105 lbs in no time by shooting up some amphetamines…but that’s cheating! And it’s fucking gross. The reward in transforming ones body is in the effort required to get to the end result, through natural, ass-busting hard work! It just seems incredibly counter-intuitive to abuse your body like that when one of the whole reasons for working out in the first place is (or should be) to be physically fit and HEALTHY.

To end on a happy note, I’m putting forth [futile] efforts to convince Thom to try Zumba with me, just once. Because it looks fun and I know we would suck at it so terribly it would just be ridiculous and good for some laughs. :)

Posted in Working Out | 3 Comments