Thursday, January 3, 2013

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

Tuesday, January 1, 2013

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 :)

Monday, November 26, 2012

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.

Saturday, November 24, 2012

Stationery card

Flourished Elegance Christmas Card
Create Christmas cards for the 2011 holiday season.
View the entire collection of cards.

Sunday, September 30, 2012

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 jalapeƱo peppers for a little spice.

Friday, September 21, 2012

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!

Saturday, July 28, 2012

Ok so I'm not so great with updating my blog!

It's been too long since I've posted! My last post was a few days after my marathon race and here we are again, a day away from starting another 4 month training program for the December 1st St Jude Marathon! Wow, time has gotten away from me. I have taken a little break from the high mileage, eaten a few too many desserts, enjoyed so many wonderful experiences with my two beautiful children and I have loved every second. Sometimes you just have to take a break from the training schedules and strict dieting and just enjoy living. Maybe not quite as much as I have the last 8 months lol, but either way I'm ready to get back into the training mode and this time around I've set new goals and have even greater aspirations for this go round!

I have decided to stick with worked great for me last year, Hal Higdon Novice 2. The mileage works great for busy working moms like myself, and I can do all my long runs while the kids are at MDO on Thursdays. Schedule check, new shoes check (Brooks new Ravenna 3s!!), updated music on the iPod check, and rested knees and hips check (something I failed to start out with last yr!). The only thing missing here are the cooler temps, but I guess I'll have to just wait another 6 weeks or so for that one…just in time for the 14+ milers thank the Lord.

This time around I know what's coming. Now there is good and bad to that. Last year, it was new and the idea of running a marathon seemed so magical but so scary at the same time. I had no idea what to expect and honestly had no clue what I was doing, but I think that worked to my advantage to a point. This year, I know the good, the bad and the ugly…and of course the undeniably most amazing feeling that comes with crossing the 26.2 mile finish line. I also know the pain that comes, both mental and physical. I didn't plan for that last year but this time around I pray I'll be more aware of how to maybe avoid the PT visits and Cortisone shots by hopefully resting more and stretching/strengthening my weak areas. IT Band issues are my downfall, unfortunately…

2012 goals…

-Treat my body well by eating healthy and training wisely
-Complete my race injury free
-Encourage other runners along the way
-And finally, to finish well and hopefully in under the 4:09 time I did last year…(4:00 is the time goal but I'll be happy with whatever time honestly)


So here we go, 4 months of fun is about to begin!!!

Thursday, December 8, 2011

My First Marathon Race Experience


Marathon race day finally arrived. 0430 wake time and I was ready. My nerves had calmed immensely from what they were the day prior and I was feeling pretty good. My legs were fresh, I stretched, prayed and tried to focus on all my previous months of training and long runs, which had brought me to this moment. I packed up my bag, drank my required amount of Powerade and lets not forget the Body Glide! I felt confident and felt this was going to be a day I'd never forget. My bag was checked at 0630, more stretching and another round of Body Glide for good measure! The nerves were creeping back in along with the adrenaline I could feel pumping through my body.

Now I'd gone back and forth between where to place myself within the wave start. Of course my first goal initially was to just finish the race, but as my pace picked up in the last 6 weeks I began setting time goals. My first goal was a 4:10 finish (9.30 minute/mile). After a few long runs at a 9.05 minute/mile pace my goal then again changed to possibly a 4hr finish time. The pace team leaders at the Expo of course tried to talk me into the 4hr group, but still I was unsure.

So there I was making my way to the starting line, still unsure of which corral to place myself. Should I run in Corral #6, the 9 to 9.20 min/mile pace runners, or do I start in the front of corral #7, the 9.20 to 9.40 runners and start off slow. It was the difference between the 4hr and the 4:10 finish time. I am caught between the two with 15 mins till start and I see my dad making his way to me! Finally someone to help me make what I thought was such a crucial decision lol. We decided together, for me to start in the front of #7 and be ahead of the traffic, instead of the back of #6 where I would be crowded around ton of people making it harder to pass people, if I needed to do so.

I took my place at the front of the line, retied my shoes, pulled out my lucky chewing gum, and my ipod was set to go with Kings of Leon first in the shuffle! The race began and the corrals were started in 2 minute increments. At about 12 minutes passed 8am the horn sounded and I was off! I set my pace early and stayed ahead of the of the 4:10 pace leader (my initial goal from the start). I didn't want to start off too fast and burn out but I wanted to maintain a goal pace of 9.10 for my first 13 miles.

The miles went by quickly in the beginning. The crowd was great, music, cheering and signs all over. The first few miles were a bit of a blur, just trying to stay on pace and not trip over the person in front and behind me! There were runners everywhere! Even if I had wanted to pass, it was not going to happen at this stage in the game because there was no room to do so! Mile 5 is quickly approaching and the St Jude campus was in site! What an amazing and just awing experience this was. I high fived excited little children, some even patients and it just blew me away! Signs of appreciation and of encouragement to press on were all over the streets, as these precious children cheered and clapped as I ran by. I was choked up to say the least! And I knew at that moment this was not just about finishing a race, but it was about supporting these sweet children, who were fighting for their lives...

What else along the course could top that experience? I would say nothing...except for the finish of course, but I'll get to that. The miles went flew by, one by one and I was feeling great. I stayed focused and even when my feet began to slightly ache by mile 8 I pressed on. I was well ahead of the 4:10 pacer and to my surprise, by mile 9, I see the 4hr sign in clear view. Could it be that I caught up to the front of the corral #6 group? I tried to not get too excited, but instead remained focused and decided to scale back a bit and save my energy for the last 13.

The half and full runners split just at the 12th mile. The crowds thinned significantly but my energy and excitement picked up greatly. By this time I had passed the 4hr pacer and I felt like I could fly! Just past mile 13 I see Matt, my dad and some friends! That just gave me the extra push. Halfway done and let's go! Ironically the next song I hear is Fly by Rhianna and I am getting pumped. The hills are coming more frequently and staying longer and by mile 16 I am a little tired but still staying strong. I planned out my strategy for my last 10 and knew I had it in me to finish this race.

By mile 18, I am slightly behind the 4hr pacer, but still under a projected 4hr finish time since I started in corral #7, putting them 2 full minutes ahead of me at the start. I am keeping hydrated, checking my form, but I am definitely feeling it by mile 19 and 20.

6 more to go I tell myself! That is an easy day run that I do all the time! Anything to keep my eye on the finish. Another Powerade at mile 21 and I am down to 5 miles! What could go wrong, right? Ha! My mind should have communicated a bit more with the stomach, because apparently he didn't get the memo, like the rest of my body that I was about to finish my marathon in under 4 hours and it was time to focus here!

Mile 22 I knew something was not quite right. Now, for the sake of my full embarrassment and just to spare you some not so pleasant details, we will just say that halfway into mile 22 an unforeseen bowel problem occurred, which forced me to pull over at the next porta-potty for 14 entire minutes! And let me add that the poor girl (and let's not forget the only girl working the water station!) that helped me in my time of need is probably scarred for life and for that I feel terrible! Time was ticking (literally) and I realized the awesome pace I had maintained throughout the race was crushed and I was not going to make the 4hr mark. Now some have told me they would have quit, giving the circumstances. But that was not an option for me! 4 months of training, time, energy, injury, money and my hope of running a marathon meant too much to just say forget it. I was going to finish this race, no matter what!

I take care of business, drink a cup of Powerade and press on! At this point, I have no idea what pace I am at and where the 4:10 group is, but who cares I have got to get to work. I just keep running, keep moving. My mind is hurting but my heart is making me keep going. I keep telling myself, I've got this. I can finish, I will finish. One more drink at mile 24 and here we go. No sign of hitting a wall, but my legs are getting heavy. I make my way back through downtown and all I can see is my sweet baby girls face pictured in my mind (and Matt too lol, but I really wanted to see Maddy!). It was almost over, the pain would be worth it. And as I make my way to mile 26 my heart sores and I know I have got this! My heart is pounding, my aching legs are crying out but I know, they know what is coming. I turn in to enter the stadium and my dad is waiting right before I enter the last leg! We high five and it was over for my emotions! I fought back tears as I made my way to the finish and as I come to the last few strides I see my brother and other family with signs cheering for me and with the greatest feeling of joy I crossed that finish line! I did it!

I finished in 4hr 9min and even beat the 4:10 pace group I started with in corral #7!

I made my way through the crowd and met up with the very people who made that finishing moment possible. They got me through the rough times and even in what could have been a very devastating turn of events at mile 23, seeing their faces that very moment in my mind allowed me to continue on and finish the race. Many pictures and hugs later, I was elated and just taking it all in. That day will forever be one of the greatest of my life.

Wednesday, December 7, 2011

26.2 miles...The Making of a Marathoner

Wow where do I start!? Just a few days ago I finished a marathon...26.2 miles! Seems so surreal but so amazing all at the same time. Considering where I was 2 years ago, not running at all, it seems crazy to think about how it all came to be. I had a dream, made a goal, found a plan and just went for it. I won't say it was easy, far from that if anything. But all the obstacles, all the hard training days, life stresses and even injuries were so worth the end result. It has made me stronger and has proven to myself and a few others that if you truly want something in life, you have to be brave, believe in yourself, trust God and know that with Him you will have the ability to make it happen.

I will never forget the week I decided to change my status from the half to the full race. Several things happened, but the one thing I remember most vividly is running through the rain one evening and wondering if I really could do this. I was coming into mile 7 of a 10 mile run( my first 10 mile run), my ipod went out (and those who know me well know I have to run with music!), and I look up into the sky and see a rainbow appearing and all of sudden I felt God saying to me, "You can do this Sarah, it won't be easy and there will be hard times ahead, but you can do this." In that moment, I felt God carrying me those last 3 miles, and I believed he would do the same for 26.2....

In the week I decided to do the full, I got some funny looks, and a few comments questioning my sanity! Why in the world would you want to run 26 miles?! I heard that A LOT! lol I began to ask myself why in the world I felt compelled to put myself through the vigorous training that was coming my way. Here it is. I love to run. I am passionate about it. Some like painting, crafts, decorating, party planning, weight lifting and the list could go on. Me, I want to run. What do I want to do when I am stressed, mad, sad, angry, happy, excited or just to pass time? Run. When do I have my best thinking and best prayer time? When I am running! Preferably outside, although I am starting to love the treadmill on these cold rainy days we've had here lately! Running is my thing, and when I am needing a break from the world, from work, and being a wife and mother (which I love dearly!), just give me my running shoes, ipod and the open road and I will be one happy lady. You have to have YOU time and there is absolutely nothing wrong with that! Your family and your sanity will be better for it...

I will post about the race experience soon...



Wednesday, November 16, 2011

Sugar Free Peppermint Mocha Creamer is here!



For those of us counting carbs this holiday season, here is some yummy low carb creamer with only 2g carbs and 15 calories!

Saturday, November 12, 2011

18 week Marathon Training for Newbies Like Myself! I loved this schedule...

Hal Higdon

Here is your Novice 2 training schedule. The below chart tells you what to do for each day for the 18 weeks leading to the marathon.

Marathon Training Schedule: Novice 2
Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun

1

Rest

3 m run

5 m pace

3 m run

Rest

8

cross

2

Rest

3 m run

5 m run

3 m run

Rest

9

cross

3

Rest

3 m run

5 m pace

3 m run

Rest

6

cross

4

Rest

3 m run

6 m pace

3 m run

Rest

11

cross

5

Rest

3 m run

6 m run

3 m run

Rest

12

cross

6

Rest

3 m run

6 m pace

3 m run

Rest

9

cross

7

Rest

4 m run

7 m pace

4 m run

Rest

14

cross

8

Rest

4 m run

7 m run

4 m run

Rest

15

cross

9

Rest

4 m run

7 m pace

4 m run

Rest

Rest

Half Mar

10

Rest

4 m run

8 m pace

4 m run

Rest

17

cross

11

Rest

5 m run

8 m run

5 m run

Rest

18

cross

12

Rest

5 m run

8 m pace

5 m run

Rest

13

cross

13

Rest

5 m run

5 m pace

5 m run

Rest

19

cross

14

Rest

5 m run

8 m run

5 m run

Rest

12

cross

15

Rest

5 m run

5 m pace

5 m run

Rest

20

cross

16

Rest

5 m run

4 m pace

5 m run

Rest

12

cross

17

Rest

4 m run

3 m run

4 m run

Rest

8

cross

18

Rest

3 m run

2 m run

Rest

Rest

2 m run

Marathon

White Chicken Chili

Yummy White Chicken Chili! Great for a cool Fall evening meal...

1 Rotisserie Chicken, skin removed and shredded
3 cans of Northern beans or white beans
3 packets of McCormick White Chicken Chili mix
3 cans water
1 small can chopped green chile peppers
1 TBS of minced garlic
dash of chili powder and pepper if desired

Combine all in large soup pot and heat on medium until bubbling.
Top with lowfat cheese and lowfat sour cream!

Thursday, June 2, 2011

Muscle Milk Light!

If you are tired of the Advant Edge Shakes (they are a bit watery and nasty I know!), try Muscle Milk Light! Both Chocolate and Vanilla are very good and have a much richer taste with just as much protein, less calories and no sugar!

Post Baby Workout Plan!

Not being able to run during the last third of my pregnancy was terrible! Mainly because that left me only being able to do the same old elliptical every day and I like variety. So needless to say, when I went for my 6 week check up, I was beyond relieved that I was able to get back to running outside again! I will say sticking with the workouts throughout pregnancy made for a much easier time getting back in shape after having Jackson. So even though I couldn't run after 6 months of being pregnant, sticking with the gym kept me in shape, so when I did get the ok to start back I was able to pick up where I left off and stretch my distance pretty quick. So here is my 7 day workout plan that I have followed pretty much every week now since about 5 weeks pp. (Each days workout comes out to roughly 60-70 min per day.)

Sunday: Elliptical 35min Weights 35min
Monday: Run 6 miles and abs
Tuesday: Elliptical and Weights 35min
Wednesday: Run 7-7.5 miles and abs
Thursday: Elliptical 35min and Weights 35min
Friday: Jillian Michaels 30 Day Shred Levels 1 and 3 and abs
Saturday: Run 7-8 miles and abs

*I recommend P90x ab ripper x (15min) 3x per wk which ever days or Jillians 6 week to six pack dvd for abs.

Monday, May 9, 2011

What I am loving to eat this week!

So vacation is over and about to start back to work this weekend, after an amazing maternity leave! I have gotten a ton of messages this week from old friends and even strangers asking about what I am eating here lately to get the baby weight off. So I thought I would share a few new things I have been eating to change this up and bit.

This week it is back to phase 1 for me! But I know eating the same thing every day gets old and boring. So this week I am starting my day with my coffee (with sweet and low and reg cream of course), and eating 2 eggs scrambled with 2% cheese, bell pepper and onion, salt and pepper with a turkey sausage patty to go with it. Yum! This will keep me filled up for hours and has less than 300 calories for all of it, even with the coffee.

For lunch this week, I am making turkey and ham roll ups using lean ham and turkey. I take the meat and a piece of the soft laughing cow cheese (garlic and herb), spread the cheese onto the meat, roll up and eat! It is very good. I eat a tomato and cucumber salad with vinaigrette to go with or maybe carrot sticks and celery with a light dressing.

My snack will of course be a low carb yogurt or protein shake.

And lastly dinner. Tonight I am making a spinach salad topped with cucumber, tomato, feta cheese, bacon pieces, a few almonds and steak with my parmesan vinaigrette dressing! So good and so feeling. You can get most of your daily vegetables in just by eating this!.

Dessert might be the new Coldstone Creamery light hot chocolate (from walmart) or a sugar free pudding. The new sweet temptation chocolate mouse is really good too.

These are just a few new suggestions from my original food list. And don't forget if you are just starting the diet or getting back on it after a break, you can expect a headache for a few days! It will subside I promise :)

Wednesday, January 19, 2011

South Beach Diet Friendly Chicken Nuggets with Almond Meal

South Beach Diet Friendly Chicken Nuggets with Almond Meal
(Makes two servings)

2 boneless, skinless chicken breasts
1-2 T olive oil (enough to generously coat the baking sheet)
1/2 cup almond meal
1 tsp. paprika (not smoked or hot)
1/2 tsp. poultry seasoning
salt and fresh ground black pepper to taste

Turn on the oven to 400F/205C. Brush a baking sheet liberally with olive oil and put the pan in the oven to heat as the oven preheats.

Trim all visible fat and tendons from chicken breasts, then cut each breast into 5 nugget pieces (or more if you have a very large breast.) Use a meal mallet or something heavy to pound the thicker nugget pieces so they're all the same thickness.

Combine the almond meal, paprika, poultry seasoning, salt, and pepper in a bowl, mixing together well. Dip each nugget piece into the almond meal mixture, pressing on with your fingers so it coats the chicken. Coat all the nuggets before you remove the baking sheet from the oven.

When all nuggets are coated, lay them on the hot baking sheet and cook 8-10 minutes, or until the side touching the pan is lightly browned. Remove pan from oven, turn nuggets, and bake 10-12 minutes more on the second side, until nuggets are lightly browned and cooked through. (Don't overcook.) Serve hot, with mustard or ranch dipping sauce if desired.

Baked Pesto Chicken

Baked Pesto Chicken
(Makes 4 servings)

4 boneless, skinless chicken breasts
salt and fresh ground black pepper for seasoning chicken
1/2 cup basil pesto
2 oz. (1/2 cup) grated low-fat mozzarella cheese

Preheat oven to 375F/190C. Trim all visible fat and tendons from chicken pieces, then cut each chicken breast lengthwise into 2 or 3 pieces. (I cut the larger ones into 3 strips and the smaller ones into 2 strips.)

Spray a 9" x 12" (or 8.5" X 12.5") baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken.

Cover the baking dish with aluminum foil (or use a baking dish with a tight-fitting lid) and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don't cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)

When chicken is barely cooked through, remove foil and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted.

Monday, January 17, 2011

Mustard Chicken

Mustard Chicken (Makes 8 servings)

8 boneless, skinless chicken breasts
1-2 T olive oil (will depend on your pan)
poultry seasoning to season chicken before browning

Sauce:1/2 cup light mayo
1/2 cup light sour cream
2 T Dijon mustard
1 tsp. dry mustard
1/2 tsp. ground ginger
1 1/2 cups chicken stock (can be canned chicken broth)
chopped parsley for garnish (optional)


Make very small slits crosswise down the length of each breast. (This helps the sauce to penetrate. Be careful not to cut through too far.) Season chicken with poultry seasoning on both sides. Heat olive oil in large frying pan big enough to hold the chicken in a single layer, add chicken and cook about 4 minutes on the first side, until chicken is lightly browned. Turn chicken over and cook 2-3 minutes on the second side, until chicken feels almost, but not quite firm to the touch. (It will continue to cook in the sauce, so don't overcook.)

While chicken cooks, put all sauce ingredients in bowl or large measuring cup, and whisk to combine. When chicken is well browned, lower heat and pour sauce over. Simmer 20 minutes, being sure to keep heat at a very low simmer. After 20 minutes, remove chicken from pan and whisk the sauce a few times to be sure it's smooth. Serve hot, with a little sauce spooned over each piece of chicken, garnishing with fresh parsley if desired.

Southwestern Egg Casserole

Southwestern Egg Casserole(Makes 10-12 servings)

18 eggs
4 oz. can diced green chiles
14.5 oz. can diced tomatoes, very well drained
Spike seasoning to taste, about 2 tsp. for me
12 oz. grated low fat cheddar cheese
2-3 T thinly sliced green onions
Sour cream, for serving
Salsa, for serving

Preheat oven to 375 F. Open tomatoes and place in colander placed in the sink to drain. Spray 9" X 13" glass casserole dish with nonstick spray or olive oil. In large bowl, beat eggs until well-combined, then mix in well-drained tomatoes, green chiles with any juice, and Spike seasoning. Put cheese in bottom of casserole dish . Sprinkle with green onions if using, then pour egg mixture over. (I like to take a fork and gently mix so all the cheese is well distributed in the egg.)Bake uncovered 40-45 minutes, or until eggs are well set and top is starting to brown slightly. Serve casserole hot with a dollop of sour cream on top and a few spoonfuls of salsa on top.