Easy Pecan Crusted Salmon

Pecan Crusted Salmon

Ingredients: 
2 salmon filets, about 6-8 oz. each
fish rub, for seasoning salmon 
4 T finely chopped pecans 
1 T Dijon mustard
1 tsp. mayo

Thaw salmon overnight in the refrigerator if it's frozen.  At least 30 minutes before you plan to cook, take salmon out of the refrigerator and place on small roasting pan that you've sprayed with nonstick spray or olive oil, and let the fish come to room temperature.  (Season with fish rub if you're using it.)  Preheat oven or toaster oven to 425F/220C.

Mix together the Dijon mustard and mayo in a small bowl and  spread it over the salmon, until it's completely covered.  Then sprinkle the pecans over the fish, pressing them down so they stick. 

Roast the salmon for 10-12 minutes, or until it feels barely firm to the touch when it's pressed with your finger.  (Don't overcook; the fish will continue to cook for a few minutes when you take it out of the oven.)  Serve hot.

Detox All The Junk!

If you're looking to rid your body of that gross feeling you get after eating all those holiday treats, you may want to try out what I've been doing the past few weeks. I recommend not straying from the diet for 2 weeks then have a cheat meal (not day) then start again but maybe have 1 cheat meal a week if you want to lose more than 15 pounds.

Basically cut out all sugar, breads, pasta and fruit. Eat only lean meat, lowfat dairy, any vegetable except corn and potatoes, and a small amount of nuts. You can drink water, crystal light, tea without sugar(I use Splenda), and coffee with Splenda and a small amt of cream. 

The big thing is do not return to bad habits after you reach your goal. Make healthy eating a lifestyle and let yourself indulge once or twice a week. You'll feel better, look better and after a short time you won't even want to eat badly anymore. 

When you do reach your goal, slowly add back in good carbs like berries, apples, oatmeal and whole grains but only a serving at each meal at most.

Here is an idea of what I've been eating lately...

Breakfast:
Crustless quiche (my recipe is further down the page)

Snack:
EAS carb control shake (I love the dark chocolate)

Lunch:
Cucumber sandwiches (meat cheese between cut up cucumbers) Use mustard or a tad bit of light mayo if needed.
or
White Chicken Chili (recipe on blog)

Snack:
1/4 cup lightly salted peanuts with 1 cup 1% milk or a carb master yogurt (Kroger has them)

Dinner:
Spinach salad with tomato, feta cheese, cucumber and turkey bacon bits and any lean meat.
or
Pecan crusted salmon (recipe on the blog and extremely easy) with a vegetable steamer.

Dessert:
Sugar free Popsicle or diet hot chocolate

Making My Way Back

My last post was a rather emotional one. Sorry for that! It was a rough time and a period I'd rather not repeat, but what a difference a month can make. I took some time off work, rested and let my body heal. Amazing what doing nothing can do for your body, mind and soul! I needed that time to physically recover but also mentally recover and let my mind process everything that had happened. I'll be honest, after 2 months of physical pain and emotional stress and no sign of reprieve I was spent. The doctors told me i could not run again until I was pain free and I got seriously depressed. The pain meds didn't work, PT was not giving the results I'd expected and the memories were still so close and real from that infamous day. My running aspirations I thought shattered, and after all the hard work losing 100+ pounds and I felt it was just slipping away and I had no control. I was broken, afraid and in very unfamiliar territory. I would cry and pray to be healed and to run again.

Then one Sunday afternoon a few weeks ago, after a bad two days of pain, in my tears and brokenness I felt God speaking to me. I could feel Him saying to me, "Sarah you've got give up the control here and be content with the here and now regardless of when and if you run again." I believe and know that God was teaching me to find peace and depend fully on Him for true spiritual, physical and emotional healing. I was so overtaken by the void from not running, the mental trauma of being hit and the steadily rising number on the scale that I was missing out on some incredible lessons God was wanting to teach me. As a runner and a former very obese young woman, it was so easy before and especially after this accident to make the scale and what I saw in the mirror an obsession. Anyone who has been successful in a significant weight loss will tell you how difficult it can be to keep it off and maintain all the hard work. And there is absolutely nothing wrong with that. But for me, it became too important.

I surrendered that stronghold to God that day and I prayed for true healing with or without running and I was ok with it.

Within two days, I was pain free. I was off all medication with the exception of one long term one that has worked amazingly for me. I've had no dreams of the accident, have been without my cane for 3 weeks and only by the greatness of God, I ran a mile pain free a couple days ago! All doctor approved of course.

I'm taking it one day at a time and will listen to my body and progress as it continues to heal. I love to run, God allowed me to have that to get me healthy a few years ago and I believe he wants me running again. But I believe true healing would have never occurred had I not listened to God's voice that Sunday afternoon. He has carried me these past 12 weeks through some of the darkest days I've known. He is real, His love is real and I owe this miraculous transformation the past few weeks all to Him.

I've learned so much since October 14th but one thing I'll never forget is this...You can be a 00 or a size 18, I've been both and everything in between. And I can honestly say, true beauty lies in the love you give, in being humble and truly seeking after Jesus. No pant size, number of miles run or bikini body will bring true contentment. It's not about skinny, I believe more than ever you've got to value yourself and take care of the body God has given you. Strive for healthy and strong, and pray about it. God will give you the strength as he did me years ago and as he continues to do every day.

I praise God for renewed strength and pray I'll be used to encourage others in becoming healthy through exercise and eating right. No matter what path or diet you choose, choose health first. Do what will work for the long haul and make a real lifestyle change. Believe in yourself and leave the rest to God. He wants to be your cheerleader! And as I always say, never ever give up :)

For those who have been asking what exactly happened...

I looked at Matt and told him I'd be back in a hour. I was leaving for my weekly 6 mile run. I'd usually go on Monday, but I wanted to get it out of the way for the week, so I could sleep longer in between shifts. We kissed and he said be safe as he always does. How funny, as I started on my route, I decided to change my course a bit to be extra safe and stick to the  route that was majority sidewalk. It was a beautiful fall afternoon and I was about two miles from home and knew this route so well. I'm coming up to the light at my crosswalk ahead, I look all around to cross at the green light and see no one cars in sight. I step onto the road and as I'm crossing, after a few steps, a truck comes out of nowhere going fast and turning, coming at my face. We lock eyes and I have a split second to decide to jump up or go under, because I realize I'm about to be hit and can't escape it (I literally thought I could die). Fight or flight mode kicks in, and I jump up and forward and the next thing I know I'm thrown out, body spun around and sent onto the pavement. It was sudden, and my body and mind though so quick just seconds before, are at a standstill. I can't move. For the first time in years, I can't get up and run. I want to escape the fear, the pain, the overwhelming feelings all coming at me at once.

I was suddenly being held by a woman, who I later learned jumped out to help. She was like an angel to me and stayed by my side until help arrived and luckily saw everything. I have never been in such pain or so terrified in my life. Six weeks later and the memories are still as though it just happened.

How has this accident changed my life?

It's been six weeks of something I've never had to deal with...trauma, deep heartache and very real physical and emotional pain. I use a cane for the hip and not sure for how much longer. Some days I can walk, others I can't. Picking up my son or lifting him almost always results in pain and many times leaves me unable to walk.  Imagine, your 20th month old baby reaching his hands up to you and you having to decide between picking him up and holding him or walking the next hour, it is one of the worst feelings as a mother. And work I will just say has been rough and leave it at that.

But the emotional damage, oh the emotional and mental damage. PTSD is real. Until you've experienced it, you can't understand it. The flashbacks, nightmares, and panicking almost daily are sometimes  just overwhelming. At first it scared the mess out of me. I couldn't even pass by the scene and sometimes still can't without breaking down. I've never been the nervous type. I'm usually fairly calm and laid back. And there I was, a week post, breaking down, crying and many times feeling I was about to be hit again or die somehow. Or what about the dreams of being killed or my family being killed and the waking up in fear, a cold sweat and pure panic, unable to breathe and my husband having to hold me through inconsolable tears. I'll spare my mind and everyone else of the details I'd rather not have to relive for the moment. But for six weeks, this has been my life. Don't get me wrong, I'm beyond grateful to just even be here because surviving being hit by a truck and living to tell about in itself I know is a miracle of God.

And through all the pain and mental effects, I know my faith has been made real and I feel God's power filling me as I hold onto Him with all I have with every physical pain or emotional anguish I feel each day. Even still, I am human and I have a flood of feelings and emotions I must face as I move forward. I'm uncertain of so many things and as soon as I hit that pavement everything I thought I was certain of was lost.

This blog was started to share my journey from being an unhealthy young mom to a fit and healthy one. When I first post here, I was a fairly new runner who'd just shed a lot of weight doing it the right way, for once. And I wanted to help encourage other people to do the same. Running was my thing. Some people never got that, and some still don't. But it was my time, for me, away from the world. It was my coping mechanism. For almost 3 yrs, I have been a runner, starting with 1 mile all the way to the finish line of 26.2. It was how I coped with stress or any difficult time I faced these past few years. I ran when I needed to think, pray or just for fun. I was and I am passionate about it. Running changed my life for the better. And in a split second it was taken away. All my hard work for my race this coming weekend gone.

Running was not who I am, but it was a part of what made me who I am. I've run through many heartaches, happy times and against some serious odds, I completed a race some said I never could.

So as I write this, it's still not certain when I will run again. But I will. Doctors say I won't be "right" until I can be out on the road again. But one thing I do know for certain, God hasn't allowed me to experience all these difficult weeks without a reason. He has a plan. And He works ALL things for good as I repeatedly read in Romans. Some days it might be hard to accept it, like when I can't pick up my son, take my kids to the zoo, dance with Maddy in the living room or run. But even in the darkest moments I face, He still holds my hand and keeps me going, when I would not be able relying on my own strength.

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Crustless Quiche

CRUSTLESS QUICHE
Serves 6 to 8.

Equipment

9-inch pie plate

small mixing bowl


Ingredients

8 ounces (227 g) cooked ham, cut into bite-size pieces

1 cup (113 g) shredded sharp cheddar cheese, divided

4 eggs, beaten

8 ounces (227 g) cottage cheese



Preparation

1. Preheat oven to 375° F/190° C. Spray 9-inch pie plate with nonstick cooking spray.
2. Spread ham on bottom of pie plate and sprinkle with 3/4 cup shredded cheddar cheese
3. Mix eggs, cottage cheese, and remaining cheddar cheese and pour over the ham and cheese.

4. Bake for 45 minutes or until slightly golden brown.

Variations

Sauteed Spinach: Use leftover Sauteed Spinach for the bottom layer, then top with chopped ham and proceed with the rest of the recipe.

Spinach: Layer one 10 oz box frozen spinach (thawed and drained) or any other frozen green vegetable in bottom of pan. Mix eggs, cheese, and cottage cheese and pour over vegetables.

Seafood: Substitute 3/4 cup chopped seafood of choice for ham.
Add other vegetables, such as cooked broccoli, onions, or roasted red peppers. You can even use jalapeño peppers for a little spice.

Getting Back to Healthy Eating!

In my last post, I was gearing up to start another 4 month marathon training program. I was all ready to go, then a bout of strep 3 weeks later changed my plans. What first started out as strep throat, turned into a severe intestinal infection from the antibiotics then strep again! I was out of training for almost 5 weeks and realized there was no way I could safely catch up without risking a serious injury. It just wasn't worth it this time around. So after sulking a few days, I realized God obviously had other plans for me and I needed to heal and maybe take a step back for a while. Now after recovering for a few weeks, I am feeling great and even ran 12 miles a few days ago no problem! It felt amazing!

Let me just start by saying I have had a wonderful summer with my family. We've made so many memories and had two awesome vacations, the first to Disney in May and a beach trip to Seaside just a week ago. Many who know me well, know that I have made it a priority to eat well and exercise in the last few years, allowing me to lose weight and keep it off for a while too. Well, as great of a time as I had on my trips, I have completely let my healthy eating habits go out the window and have settled into some not so healthy patterns in my diet. Vacations are meant for having a good time and eating treats and food you may not usually eat at home. But for me, my vacation eating continued from May up until now! Whereas before, I ate very strict (south beach phase 1) 5 days a week and allowed myself two cheat days a week, I more recently have done the opposite and have had 5 cheat days and 2 healthy eating days! lol Those darn Gigis cupcakes and Las Delicias chips and cheese dip have finally caught up with me! So here I am 16 pounds heavier than I was in May and no clothes that fit...time to get back to it!

I completely agree with people out there that claim maintaining weight or losing pounds is 70% diet and 30% exercise. I mean, I run 28-30 miles a week and go to the gym 3 days a week and still gained all those pounds! I will say I am very carb sensitive (anyone with PCOS and insulin resistance like myself with attest to that!), but I also cannot deny that I have eaten way to many desserts and cereal (I could eat a whole box in a day if given to chance!). So here I am, I know what to do, I know how I should eat (and what my body responds best too), and with determination, accountability and some real diet changes, I can get a hold of these annoying pounds that have snuck up on me and be healthy again!

What's my plan?

Well, I know I have to stay away from most all carbs in order for me to lose weight and keep it off. I plan on going back to south beach phase 1, because it is not too drastic and there are so many easy and quick meals and snacks that I love. After a couple weeks on phase 1, I'll carefully go back to my one cheat meal (not cheat day) a week and see what happens from there. This time around, I have joined a fitness group through my gym 24 Fitness and I am so excited to encourage and be encouraged by women who are like minded and wanting to get fit!

As far as working out, I of course will keep my weekly mileage as before and I am training for a very hilly half marathon in NC December 1. I would love to change up my circuit training and weight lifting on my off days though, so I will be adjusting some of my routine after I meet with the girls at the gym.

As always, my main focus is being healthy inside and out and taking care of the body God has graciously blessed me with!