Friday, April 29, 2011

Favorite Friday...Sierra Trading Post!

Reebok Tempo Flex Running Shoes (For Women) Have you ever been to their site? I love it for workout clothes and running shoes... like these little numbers I just ordered! Aren't they super cute?!

They always have great prices...but when they have sales...look out sister! They are GREAT! I picked these up for $35 bucks!

Sierra Trading Post also sells, camping equipment, household items, shoes name it, they probably have it at a discounted price!

Check it out You will love it!

Make the decision, then do something - no matter how small - toward accomplishing what you want.

Thursday, April 28, 2011

Recipes...Broccoli Slaw

For any who knows me, you know how much I love Broccoli Slaw!

I thought I'd share some nutritional info first.

Serving size 1 1/4 cup is 25 calories, no fat, no cholesterol, 25mg sodium, 5g carbohydrates, 3g dietary fiber, 2 sugar, 2 protein. 40% vitamin A, 110% Vitamin C, 4% Iron, 4% calcium. Broccoli slaw consists of shredded broccoli stalks, carrots and red cabbage.

Seven things to do with broccoli slaw:

3 cups broccoli slaw
4 oz chicken breast (cooked and diced)
2 Tbsp Newman's Own light honey mustard dressing. I'll put it all into a Tupperware container and give it a few good shakes to mix the dressing so everything is covered.

3 cups broccoli slaw
1 can of salmon in water (or tuna) rinsed several times
1/4 cup edemame
1 Tbsp sunflower seeds (unsalted)
2 Tbsp Newmans own low fat sesame ginger dressing
1/2 tangerine or clementine diced
(I'll do the same thing with shrimp instead of salmon)

3 cups Broccoli slaw
1tsp minced garlic (saute in lightly a misto-ed pan)
Add 2 Tbsp Newman's own low fat sesame ginger and broccoli slaw
heat thru (the slaw should wilt a little)
1/4 edemame
1 Tbsp chopped peanuts (optional)
Add Cooked shrimp, or 4oz lean beef, or chicken,

Whole wheat wrap
1/2 cup broccoli slaw
add 4oz turkey breasts
Dijon mustard

3 cups broccoli slaw
1 can tuna (rinsed)
2 Tbsp Red Bull Italian dressing

My friend Cindy V added broccoli slaw to some homemade soup!
I've added it to beef vegetable soup.

I've also made it into a coleslaw with the Newman's own light honey mustard dressing and put it over chicken bar-b-q sandwiches!

Make up your own a strawberry chicken salad! It is a nice change from lettuce! And who doesn't need more fiber in their lives?! ;)

Knowing is not enough, you must apply.
Willing is not enough, you must do.

Wednesday, April 27, 2011

Nutrition tips... Are you eating enough protein?

I think as women, we shy away of eating protein. Too much like a guy thing. Salad, is more feminine... Some people automatically think "Adkins diet".  Some people aren't sure what a protein is! much protein should you have on a daily basis?

Women should shoot for, on average, about 100 grams a day. I know that you are saying ...What?! If you eat 5-6 small meals a day, your protein amount adds up quickly!

 Lean Protein like chicken breast, turkey, fish, sea food, lean beef, lean pork and of course eggs. Now there is always tofu, legumes, nuts, Greek yogurt and edemame for those of you who are vegetarian (or not).
Example of some good protein sources are:
Chicken Breast 5oz 150 calories, 27.5g protein
95% lean Ground Beef 4oz 185 calories, 29.2g protein
Ground turkey breast 4oz 150 calories, 22g protein
4 large egg whites 69 calories, 14.4g protein (I always go for the egg whites...less calories, more food!)
2 whole eggs 154 calories, 12.5g protein
0% Greek yogurt 1 cup 120 calories, 20g protein
Almonds 1oz 164 calories, 6g protein

So if you ate this sample menu...4 egg white omelet for breakfast, 1 cup Greek yogurt and fresh fruit for your snack, chicken wrap for lunch, an apple and 1oz almonds for another snack, a turkey taco salad for dinner and a green strawberry goodness smoothie for another snack before bed... You would have consumed about 116 grams of protein for the day! You were not a bit hungry fact pleasantly satisfied! Wouldn't that feel great?!

Discipline is remembering what you want.

Tuesday, April 26, 2011

Exercise .....HIIT

Well...? What did you do on Friday? I did the workout that I posted last Tuesday except...

This was my run! A small part of my driveway... Not 20 yards, but I felt the need to kick it up a notch! It took me about 45 minutes to finish all 3 rounds 3 times! A great way to start the day, don't ya think?

What the heck is HIIT (High Intensity Interval Training) and what does it do for me vs. steady state running/jogging? I want to pass on some exciting news to you! You don't have to exercise as long as you think! However...Of course you know there is always a "however"! Let me refer to this article snip it.

"A May 2001 study in Medicine and Science in Sports and Exercise compared two groups of women. One group did standard aerobic exercise in the "aerobic zone," while the other group did anaerobic interval training(HIIT).

The HIIT protocol involved two minutes at 97 percent max heart rate followed by three minutes of low intensity activity. The aerobic group exercised at 70 percent of max heart rate. The workout sessions for each group were equal in terms of calories burned: exactly 300 calories. Despite exercising longer and burning the same amount of calories, the aerobic group lost less body fat at the end of the study compared to the interval group.

A similar study also published in the same journal showed that an anaerobic-trained group burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted a full day after the workout.
While the exercise more approach works for some, it fails the vast majority. Attacking hormones with short duration, high intensity exercise offers a clear departure from current weight loss models and may provide the changes you're looking for!"

So the next time you are out for a jog, try sprinting for 2 minutes followed by 3 minutes of recovery for 30 minutes...instead of steady state jogging for an hour! You'll burn more fat during and far after your run. Unless... you just wanted to get out of the house for an hour to clear your mind...then by all means do intervals for 30 minutes and for 30 minutes sit around the corner from your house and reflect on the fat you just burned!!!

"When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston

Monday, April 25, 2011

Motivation... Music!

Music motivates me!

I was on my way to the Y the other morning when Young The Giants came on the radio...a song called "My Body".  So I'm singing along (which I only do when I'm alone and in a sealed compartment!) Well.... here is the part in the song where I go... "What did he just say?.... "

My body tells me no
But I won't quit
Cause I want more
Cause I want more
My body tells me no
But I won't quit
Cause I want more
Cause I want more

Now, I'm sure it means something different to them, but to me it meant,  kick it up a notch "cause I want more" I'm not going to quit until I'm sufficiently done!

When I lift weights I like rock music!

Like this play list:
House of Wolves by My Chemical Romance
Closer to the Edge by 30 Seconds to Mars
Sweet Disposition by The Temper Trap
Memories by Weezer
New Fang by Them Crooked Vultures
Down and Out by Tantric
Drum Trip by Rusted Root
Sleep Now In the Fire by Rage Against the Machine
Brick by Boring Brick by Paramore
That gets me going! Loud in my ears, I hear no one else, I focus on me and my goal!

When I run, I like a quick beat. In the group exercise business, we call it beats per minute or BPM. Running at 150 BPM I feel like I'm flying! I try to keep up to the beats.

What does music do for you? If you need some motivation in the music area...find me and I'll burn you a CD ;)

Your body keeps an accurate journal regardless of what you write down...

Friday, April 22, 2011

Favorite Friday! Green Strawberry Goodness!

I am in LOVE with this drink! It looks horrible...I know! But it's SO good! Really ;)
Put a hand full of ice in the blender, add 1 cup of unsweetened Silk Pure Almond milk ( its 35 calories a cup!)
Add in a scoop of strawberry protein powder and 4 strawberries.
Blend well.....Now for the fun part!
Fill the blender up with fresh baby spinach! You kind of have to smash it into the strawberry mixture. Blend again until its all happy and green! Drink it down...Huh?! It is good isn't it?

It has 174 Calories, 3.9g of fat, 8.9g of carbs, and 27g of protein! A wonderful way to start your day!

The benefits of Spinach : Vitamin K, essential for blood clotting and bone health. Vitamins B6,and C as well as folate and magnesium. Spinach also helps protect against heart disease and some forms of cancer and may guard eyes from cataracts and macular degeneration. (which is in my family!)

After I was drinking it I thought...My ground flaxseed would be great in here! And it was!
You'll add 70 calories, 5g healthy fat, 5g carbs, and 3g protein.

The benefits of flaxseed are awesome! Flaxseed is one of the richest sources of alpha-linolenic acid, an essential fatty acid in the omega 3 family, which provides anti-inflammatory benefits and protects against heart disease and stroke. It also contains a balance of soluble and insoluble fiber to help with digestion and cardiovascular health, and an excellent source of lignans-phytoestrogens associated with lowered risk of hormone related cancers, including breast cancer.

Do you choose to simply know the path, or do you choose to walk it?

Thursday, April 21, 2011

Recipe Thursday...Flank Steak Roll

Now, doesn't that look scrumptious? It is my is!

Flank Steak Roll
serves 4 (4oz)

  • Olive oil in a misto, or Pam olive oil
  • 1/4 cup whole wheat panko
  • 1 Tbsp pine nuts, toasted
  • 2 tsp red wine vinegar
  • 2 cloves garlic, minced
  • 1/4 tsp sea salt
  • 1/4 tsp red pepper flakes
  • 1 (1lb) flank steak
  • 3 oz baby spinach (about 6 cups)
(I have 3 big meat heads...I mean meat eaters ;)...I used a 2 pound flank steak)

Preheat oven to 400. Arrange a rack in a roasting pan and coat with olive oil spray.

In a small bowl combine panko, toasted pine nuts, vinegar, garlic, salt and pepper flakes. Set aside.

Place steak on cutting surface. With a sharp knife fillet the flank steak, leaving an inch attached on one end. It will look like an open book. Open the steak so the "spine of the book" is parallel to you.

Now you can either do this 2 ways...

I toast my pine nuts in a medium pan, set aside. Saute` the garlic in a quick spray of oil. Add the spinach, let it cook down and add the pine nuts, and the rest of the ingredients from the small bowl, mix and heat through. Spread mixture over the steak, roll up and secure with kitchen string or picks. Place in roasting pan.

The reason why I saute` the spinach mixture first, is because we like our steak more rare than med-well, and the spinach does not cook enough for me.

or you can do it this way...

Sprinkle panko mixture over steak, leave one inch border along the farthest edge. Place Spinach over the panko mixture. Beginning with the closest edge, roll steak up, gently pressing down the spinach as you go. Tie or use picks to close the edges.

 Place into the roasting pan and bake until meat thermometer inserted into the thickest part of steak, registers 150 for medium done-ness, about 35 minutes. Or 130 for medium rare, about 30 minutes.

Transfer to cutting board, cover loosely with foil and let rest for 10 minutes. Cut crosswise into half-inch slices.

Per 4 oz serving: Calories 230, Total fat 11g, Saturated fat 3.5g, Carbs 8g, fiber 2g, Protein 26g, Cholesterol 40mg.

Serve with your favorite side dish! Like a ginormous salad or broccolini, or spaghetti squash! Yumm :)

Your past does not equal, nor does it dictate, your future.

Wednesday, April 20, 2011

Nutrition Tips...Water Water Everywhere!

Yes, this is my water bottle...It is a 64oz (2 liters, 2 quarts, a 1/2 gallon... however you want to put it!)!
I drink 2 1/2 to 3 bottles a day. Yes... I know where EVERY bathroom is in my area! But, I am well hydrated!
Water facts:
  1. Roughly 75% of your body is water, it is mostly stored in the skin. (Think ...clear skin!)
  2. Your metabolic rate is increased by 30% when you drink cold water. The reason is, because your body has to work harder to increase the temperature of the water to match your body temperature.
  3. Water is the main facilitator of I have to explain that?
  4. Water is the main component  of the blood, brain, cells, muscles, joints and organs!
  5. We can live for weeks without food, but only a few days without water!
That is just naming a few things on why we need to drink sufficient amount of water! Of course there is always this wonderful fact: Most of the time when we think we are hungry and are noshing down everything in sight...we are merely thirsty! So drink a tall cold glass of water and re-assess your hunger!

I was having lunch the other day with friends when one said that she heard that she was suppose to drink 1/2 her body weight in water! She thought they meant "in pounds"! Wow that's a whole load of water!! :)
Its actually your weight divided in half, is how many ounces of water you should drink! I personally feel good with a gallon and a half, with lemon of course!

"If we defend our habits, we have no intentions of quitting them."

Tuesday, April 19, 2011

What do you do for exercise when you can't go to the Y/gym

I thought this would be appropriate this week since the YMCA is going to be closed for Good Friday and Easter Sunday.

Do you have home exercise equipment? Do you run outside? Do you throw your arms in the air and say "aawwww! The heck with it!" Do you want to do something different that doesn't require ANY equipment? Well  of course you do!! Try this on Friday.....

1. Start with pushups. Begin with 5 slow reps, keeping a 5 second down and 5 second up tempo. Then immediately go into 10 full quick rep pushups. Repeat the 5 slow 5 second tempo pushups, followed quickly by the 10 quick pushups. Jump up and sprint 20 yards down and back. Repeat the cycle 3 times.
2. Begin in a static (still) lunge position with arms overhead. Now do 5 slow reps down and up. Repeat 3 times before switching legs, do the same thing. Now come into squats for 10 (you can add jumps if you like).
Finish this cycle with walking lunges arms overhead for 20 yards down and back. Repeat the cycle 3 times.
3. Last cycle. Begin with a 20 yard sprint. At the end of the 20 yards, drop on the ground and crunch 10 times. Run back and repeat.  Repeat 3 times! Woo Hoo!! You are done...literally :)
Hey...Just thought I'd help you out!

One definition of insanity is: Doing the same thing again and again and expecting a different result.

Monday, April 18, 2011

Motivation Monday

Funny the places you will find something that will motivate you!

Friday the I was reading the Post Gazette. I always read my horoscope, not that I actually "believe" that it will come true...but I read it none the less. This is what it said:

"Analyze your habits. If you feel that you are not getting the most out of your efforts, it is time to make a change." I thought...Wow! That totally motivated me to really focus on my goal! Then I thought...What a really strange horoscope?!

You can all be Geminis with me! What do your habits do for you? Analyze them, and get back to me!

"Your goals, minus your doubts, equal your reality." ~Ralph Marston

Friday, April 15, 2011

Favorite Things Friday! My Food Journal!

This is my actual food log. I write my food down every day and have for a few years. Then, because it is more accurate, I transfer the information to . I do this a few times a day...(I think of it a balancing my check book..... does anyone still have a checkbook?!) Anyway....So I don't go over my calories for the day! Plus at the end of the day I get a pie chart with my percentages of protein, carbs and fat! It really helped keep me on track when I decided to compete in my first figure competition. Basically it keeps me on track for my everyday life. If I happen to gain a few pounds, I can look back and see exactly why! It also keeps me accountable as well, If I have a hand full of semi-sweet chocolate morsels (?) I write it down! Uuuggg!! Studies show that people who are successful in their weight loss over a long period of time, keep a food journal.

Now fitday is not the only place you can log your calories on line. There is and just to name a few. Some, like fitday, have an app for your smart phone!! Check them out and see what one will work for you! It only takes 21 days to create a habit...good or bad!

"Failure is the opportunity to begin again more intelligently". ~Henry Ford

Thursday, April 14, 2011

Bacon Chicken

OK...This looked WAY more appetizing in real life!

I got this recipe from I add a few things, like I usually do!

I marinated  4--5 ounce chicken breasts in 1/4 cup of 0% Greek yogurt and 2 Tablespoons of Red Bull Italian dressing. Put it all in a large Ziploc bag and squeeze and mush together. Let sit for 30 minutes to an hour.

1 package of dry ranch dip/dressing mix
1 package of precooked real crumbled bacon (Oscar Mayer) I did not use the entire bag!
Salt and pepper

Preheat oven to 375 degrees. Salt and Pepper the chicken after marinating. Place Chicken on a foiled lined bar pan. Spray with your misto or Pam. I sprinkled the ranch mix over the chicken breasts lightly and then sprinkled the bacon over that.

Bake for 35 to 40 minutes or until done. I served it over a spring mix salad and tomatoes. Very moist and tasty!
Calories per serving: 186, 3g fat, 429mg sodium, 1g carb, 35g protein. (for the chicken only)

What we think or what we know or what we believe is, in the end, of little consequence. The only consequence is what we do. ~ John Ruskin

Tuesday, April 12, 2011

Exercise....Are you doing enough?

Did you hear about the latest study on weight loss for women? It seems that the old standard of 30 minutes of exercise 4-5 times a week for weight loss doesn't cut it any more! Now they are suggesting that we (women) vigorously exercise for an hour every day to maintain our weight! Maintain?! But wait a minute... What the heck does "vigorous" mean? Well by definition, it means... 1.Robust; hardy. That means...Move your body! Sweat! Breathe Heavy! Make your makeup melt... You know... something like that!

I'm sure you've all seen people on the machines reading the newspaper, a magazine or a book... they are really not doing much at all with their body, it never changes! But, boy do they go through the reading material! If you want to read, by all means...sit down and read. If you want to lose weight or just get good work out you have to move "Vigorously"! EVERY DAY! To maintain your weight...So if the only way you can stand to be on the treadmill or elliptical is to read...Get off that piece of equipment! Take a class, Spinning, Zumba, Kickboxing :) Swimming, run outside...Something that will get your heart rate up! Sweat for Pete's sake! It's good for you!

Notice I keep underlining maintain? Well that's because if you actually want to lose weight you have to do 2 things. You know the first, Exercise vigorously for an hour every day. The second is to ...wait for it...wait... clean up your DIET! Are you shocked??

You choose to be where you are every day. It is a simple choice.

Nutrition ....Calories in...Calories out...

It makes perfect sense! To lose weight you must burn more calories than you take in. Right? Well think this way... 3500 calories equals 1 pound of body fat. One hour of vigorous exercise (your choice) can burn any where between 400-800 calories! Depending on your age, how fit you are and how hard you are actually working. Now...I'm 42 and am pretty fit...On my best day, I have only burned about 625 calories in one hour! I don't know about you, but I can consume 600 calories in less than 15 minutes! If I don't watch what I'm eating that is!

Don't think "Well, I just exercised for an hour! I can eat what I want!" Sure you can... if your young, have a high metabolism and are naturally thin!

Then there is this mode..."Well, if I only eat my BMR (basal  metabolic rate: how many calories your body needs to survive if you just sat on the couch and peed your pants all day!) and exercise vigorously daily, maybe twice a day...I'll lose twice as much weight! Well kind of...Your body will burn everything! Muscle and fat. Muscle first...then the fat. Your metabolism will take a nose dive! Then your body will quit losing weight because you are starving it! Your hair may fall out or break off, your skin will go to pot, and you'll pretty much feel like crap!  And be starving on top of it all! So, good luck on the exercising thing...twice a day...I don't think so!

So what is a girl to do? Eat my friend! Every 3 hours...a nice mix of lean protein and complex carbohydrates. You will keep your metabolism going all day, burning fat! Yay! You will not be hungry one second! Just watch portion sizes...4 ounces of lean protein and all of the veggies you want!

It is a hard thing to more to lose...Trust me...I know! I went from eating 1200 calories a day, teaching 11 hours of high intensity classes a week and not able to shed those last 10 pounds! To 1650 calories consisting of lean protein and complex carbs and lost 3 pounds in a week! No kidding! :)

Monday, April 11, 2011

Motivation Monday...Don't Quit!

The Quitter Poem

Fate handed the quitter a bump, and he dropped;
The road seemed too rough to go, so he stopped.
He thought of his hurt, and there came to his mind
The easier path he was leaving behind.
“Oh, it’s all much too hard,” said the quitter right then;
“I’ll stop where I am and not try it again.”

He sat by the road and he made up his tale
To tell when men asked why he happened to fail.
A thousand excuses flew up to his tongue,
And these on the thread of his story he strung,
But the truth of the matter he didn’t admit;
He never once said, “I was frightened and quit.”

Whenever the quitter sits down by the road
And drops from the struggle to lighten his load,
He can always recall to his own peace of mind
A string of excuses for falling behind;
But somehow or other he can’t think of one
Good reason for battling and going right on.

Oh, when the bump comes and fate hands you a jar,
Don’t baby yourself, boy, whoever you are;
Don’t pity yourself and talk over your woes;
Don’t think up excuses for dodging the blows.
But stick to the battle and see the thing through.
And don’t be a quitter, whatever you do.

-Edgar A. Guest

Have you ever made lame excuses as to why you couldn't ...lose weight, start exercising, stop eating junk food, quit drinking wine/beer/too much, stick with an exercise program...fill in the blank! I could go on and on...but I've got to go tho the Y! :)

Friday, April 8, 2011

Favorite Friday! My Food Scale

I love my food scale!

Who knew that a Tyson chicken breast is sometimes 8oz when the serving size on the package says a 4oz breast  is about 150 calories! Ouch! do the math!
Know what you eat, how much you eat, and where it comes from!

If you keep doing what you've always done, you'll get what you've always got!

Get a food scale!

Thursday, April 7, 2011

Angry Salmon

One of my favorite ways to serve salmon! Angry style!

4 4oz salmon fillets
Olive oil in a misto spray  (or olive oil Pam)
1/2 cup prepared horseradish
4 minced cloves of garlic
2 Tbsp whole wheat panko breadcrumbs
Salt and Pepper to taste

Spray the top of salmon with Olive oil
Salt and pepper the fish
Cover loosely with plastic wrap and refrigerate for 15-20 minutes
Adjust oven racks to the middle and broil positions. Preheat to 400 degrees.

In a small bowl mix the remaining ingredients. Divide and spoon over the salmon evenly, pat firmly.
Cover a bar pan with foil, spray with oil. Place fillets towards the center and cover loosely with more foil. Bake for 15 minutes. Remove foil and bake for another 10-15 minutes or until cooked through. Remove pan from oven and increase heat to broil. Broil 2-3 minutes or until lightly browned. Let sit for 5 to 10 minutes (if you can!) Serve with your favorite sides...
Calories per 4 oz 195
Protein 22.7g
Carbs 1.0g
Fat 10.6g
Sodium 170mg
Cholesterol 63mg
Enjoy ;)

Wednesday, April 6, 2011

Nutrition Tips

Nutrition tips for the week: Plan ahead
I buy in bulk.... Costco and Sams Club are my stores! Skinless, boneless, chicken tenders or breasts, Tialipia, Mahi Mahi, Turkey burger, Salmon, fresh fruit and veggies. When I come home I'll break down the packages...I will grill all of the chicken and put them in freezer bags in 4/5oz servings, and plop them in the freezer so they are ready to go in the morning for my husband and myself. I make my own 4oz turkey burgers... less sodium and I can add what ever I want! Like fat free feta and Mrs Dash garlic and herb! Two per bag so they are ready to be cooked for the freezer they go! I do cook the fish and freeze them in individual containers, If I know I'm eating them that week. I know it says not to on the package, but heck...I'm fine ;)
Frozen broccoli and vegetable stir-fry are a staple in my freezer too. Of course without any added salt/ flavoring and such. Bags and Bags of Broccoli Slaw are a must! So is Spring mix and Romaine lettuce.
All fruit is washed, and grapes rinsed and picked in a big bowl, right beside the hard boiled eggs in the fridge.
"Fail to plan...Plan to fail" What is your plan?

Tuesday, April 5, 2011

My Mission

My mission is to help as many people who is in need of ideas for exercise, motivation, and nutrition to help them on their way to a healthier lifestyle!
I have had weight issues my entire life, and have been on every "diet" out there. I have struggled with eating too much, eating too little, drinking way too much and not exercising enough to make a difference in my body. At forty-something, I've finally figured out what works! I want to share my exercise experience, healthy recipes, motivational quotes, and nutritional tips with you! I don't refer to the way I eat as a "diet" anymore... I refer to food as my fuel to make my body do the things that I want it to do! Whether it is to run 10 miles or strength train for lean muscle tissue! I made the choice to change my eating habits so I could change my body. It is a choice. We make choices everyday, why not make positive choices to change yourself into a healthier you!