Sunday Funday!

Sundays are probably my favorite because it’s the only day Rob and I both have off from work.  I get to sleep in, make a nice breakfast, and spend the day meandering the town with my two favorite boys!  Today’s breakfast was a veggie omelet with some extra ripe strawberries I picked up yesterday from the market.  I usually make omelets using the griddle (greatest invention ever!?), but today for the sake of minimizing dishes I’d have to clean I used a skillet.  I’d say my omelet turned out pretty nicely, don’t you think?

My omelet consisted of two eggs (one egg and one egg white), spinach, broccoli, green onions, a little sprinkle of pepper jack cheese, and avocado slices.  Rob’s not really into veggie omelets, so I made him scrambled eggs, hash browns, and toast served with a fruit medley.

I was stumped as to what to do for a workout today because I was (and still am) SO sore from yesterday.  My forearms, biceps, and hamstrings are especially sore.  The “Filthy Fifty” might not seem like much since it’s only one set of each exercise, but let’s remember that one set is 50 reps!  It’s strange my forearms and biceps are sore, but I’m guessing the high number reps caused my primary muscles to fatigue and my body to resort to its secondary muscles.  When I took LeRoy out to handle his business this morning, I saw my neighbor getting ready to go mountain biking, which almost inspired me to go for a ride, but I opted for a swim instead.  I should mention that I’m miserably horrible at both biking and swimming!  I ended up swimming 750 meters, which may sound far, but it’s not.  I went around 10:30 am to make sure I didn’t have to wait for a lane and ended up only having to share the pool with one swimmer.  This never happens!  Also, this one swimmer happened to call me a “machine” when I finished (I’m totally not a machine in the pool…more like an uncoordinated fish out of water…or in this case, in the water! 😉 )

For whatever reason, swimming always makes me famished.  So I feasted on one of my favorites, a chickpea salad.

It was a beautiful day outside today, and LeRoy definitely wanted to bask in some rays and take it all in.

We’ve been considering moving to a nearby city, so we decided to take a car ride over and check it out.  LeRoy loves his car rides and loves going on adventures, so of course he came.

After walking around for an hour or so, we started to get pretty hungry, so we split an apple cinnamon muffin from a cute little coffee shop.

Tonight for dinner Rob grilled a sirloin steak and served it with noodles and a Cesar salad…his favorite.  Typical man meal…right? (Or just typical Rob?)

Although it was deliciously mouth-watering,  I was only able to eat half of the steak.  Rob can eat meat every day-breakfast, lunch, and dinner.  Maybe it’s man thing?  After so many nights of meat, I need a break!  I can only think of a few meatless dinners that Rob will eat without grimacing…lentil soup, black bean quesadillas (although he usually requests chicken in his), and pancakes (yes, I sometimes have to resort to making breakfast for dinner).  I obviously need to come up with some more ideas for meatless meals, because I can’t keep making these same ones or we’ll tire of them.  What are your favorite meatless meals?

Filthy fifty, tomatillo chicken tacos, and a date with the foam roll

This weekend couldn’t have come soon enough!  LeRoy and I took a trip to a nearby park early this morning.  There’s something about the sand that makes him go wild…he sprints laps around the jungle gym, barks, and digs for rocks.  It’s so fun to watch and is a definite way to tire him out.

Today’s workout was rough, especially after Thursday’s workout.  Karleen and I attempted the “Filthy Fifty.”

We made some slight modifications.  For instance, we didn’t time ourselves; our main goal was to complete the workout.  Also, we did assisted pull ups rather than jumping pull ups.  The burpees were definitely the hardest part of the workout, especially since we saved them for last.

Here’s what my food look like so far for today…

# 1: Egg whites, spinach, cheese, and avocado in a wheat tortilla. # 2: Juice blend with a dried fruit and nut mix.      # 3: Chicken with grape tomatoes, cucumber, pita bread, and hummus.

So I’ve been slacking and have yet to post the recipe for tomatillo chicken tacos.  Well, here it is!  This started out as a crock pot recipe, but I’ve been using the oven and found it’s much more convenient and time efficient.  This chicken recipe is very versatile.  You can use it for tacos, stuffed bell peppers, or top a bed of rice with it.

Ingredients (chicken only):

•  Two chicken breasts
• Tomatillo sauce (green salsa)
• 1 garlic clove (minced)
• 1/2 a yellow onion (chopped)
• 1/2 a jalapeno (seeded and chopped)
  

Directions:

1. Preheat oven to 350 degrees.
2. Mix onion, garlic, jalapeno, and 16 ounces of tomatillo sauce together.
3. Place chicken in an oven-safe pan.
4. Pour tomatillo mixture over chicken.  Make sure tomatillo mixture falls on top and under the chicken.
5. Cover pan with aluminum foil and place in oven.  Cook for 20 minutes.
6. Check if chicken is cooked through.  Depending on the thickness of the breasts, it may take more time.  Continue to cook in increments of 5 minutes until chicken is thoroughly done.
7. Turn off oven.
8. Shred chicken with a fork.  Once chicken is shredded, place chicken back in oven for 5 minutes.  (This allows the shredded chicken to marinate.)

As mentioned above, there are several options as to how to serve the chicken.  We used it for chicken tacos.  I topped the chicken with pepper jack cheese, cilantro, sautéed green bell peppers, lite sour cream, and avocado.

As for tonight, I have a dreaded date with this guy… 🙂

Mr. Foam Roll

Black Bean Quesadillas

As promised, below is the recipe for black bean quesadillas.  I found a recipe for these quesadillas a while ago on Pinterest (I’d love to share the original recipe but can no longer find it on Pinterest), and since then they’ve sort of taken on a life of their own.  This is one of Rob’s favorites, and I probably make it at least every other week.  They’re super easy to change in order to fit your own tastes, so feel free to add or take out any of the ingredients!

Ingredients:

• Wheat or corn tortillas (I’ve used both, and both are tasty!)
• 1/4 cup of pepper jack cheese
• 1/4 cup of 2% milk Mexican cheese blend
• 1/4 cup black beans (drained and rinsed)
• Jalapeno (seeded and diced)
• Green onions
• Cilantro
• Green bell pepper (optional)
• Olive oil

The cheese and black bean amount is for one quesadilla.

Directions:

1. Spray griddle or pan with nonstick cooking spray.  Heat griddle to 300 degrees. (medium heat on a stove)
2. Drain and rinse black beans.
3. Lightly brush outside of tortilla(s) with olive oil.  I use two corn tortillas or one wheat tortilla for one quesadilla.
4. Place one tortilla on griddle/pan.  Sprinkle Mexican cheese blend, black beans, jalapeno, green onions, cilantro, bell pepper, and pepper jack cheese on tortilla.  (I do it in that order.  If using wheat tortillas, only place ingredients on half of tortilla.)
5. Place second tortilla on top of ingredients. (If using wheat tortillas, fold tortilla over.)
6. After three minutes, flip quesadilla.  Let cook for four more minutes.
7. Serve with your favorite condiments.  We really like guacamole, light sour cream, and tapatio sauce.
8. ENJOY! 🙂

As a bit of a side note…someone really did not want to go for a walk today! Look how made his face looks!

My favorite running things

In light of yesterday’s post, I thought I would share a few of my favorite running things.

My Garmin GPS watch:

I ran for years without a GPS watch.  I just figured my average mile pace was around 9 minutes, so I would run for a given time, divide that time by 9, and that number would be my estimated mileage for the day.  That was until I discovered the magic of GPS watches!  GPS watches are great because they allow you to track your average pace, pace for each mile, and distance.  You can upload your runs on your computer and track your progress.  Most GPS watches also include a heart rate monitor, which allows you to track how many calories you burn during a run.  Having a GPS watch has allowed me to run smarter and faster.  Mine’s a little over three years old (can you believe it?) and it still works perfectly!

Running shoes:

I’ve worn so many different brands and types of running shoes it’s hard to keep track.  I am currently running in the Saucony Grid Fastswitch 6s.  They fall under the “barefoot running” category while still providing some support.  I have also noticed that they have held up much longer than other minimalist shoes I have worn.  Another shoe I really like is the Brooks Ghost.  They are super light, comfortable, and very durable.

Running shorts:

Good running shorts can be really hard to find.  From problems like chafing to riding up as you run, the perfect running short can be a rarity.  I really like Nike’s running shorts and Lululemon’s running speed shorts.  Both are light and airy, don’t ride up, and rarely cause chafing.  Plus, they come in fun colors!

Sports bras:

I’m not super picky about my running tops (as long as they’re dri-fit), but a good sports bra is important.  You need one that will provide good support but isn’t so tight that it makes it hard to breathe.  I really like Nike’s “medium support” sports bras.  Again, they come in awesome colors!

Running hat:

I usually wear the same running hat until it’s so shredded and worn it no longer serves its purpose.  I cannot stress enough the importance of protecting your face.  I never run without a hat; it’s just part of my outfit.  Nearly any regular hat will do, but I suggest a running hat that’s light, airy, and helps keep the sweat from getting in your eyes.

My last two favorite running things are my sunglasses and sunscreen.  Make sure to choose a pair of sunglasses that provide UV protection.  While these can be more expensive, they last a long time and the protection they provide outweighs the cost.  I picked up a pair of Oakley sunglasses three years ago and am still wearing them.  And then there’s sunscreen.  Whether you’re going on a mile run or a 15 mile run, you need sunscreen.  No excuses!

Hooked on Running

Simply put, I like to run.  Maybe I’m addicted to the euphoric feeling of a runner’s high after a long run?  Perhaps it’s the cathartic effect running has on both the body and mind?  Or is it the sense of accomplishment experienced after running farther and faster than I thought possible?  Whatever it is, I’m hooked and have been for as long as I can remember.

Physically speaking, running has numerous health benefits.  Like any cardiovascular activity, running helps lower blood pressure and strengthen the heart, which in turn reduces the risk of heart disease and heart attacks.  Running also burns more calories compared to most cardiovascular activities, making it a great method of weight loss.   And these are just a few of the many benefits running has to offer.

Despite these health benefits, running can be painful…very painful.  So let’s put all that health mumbo jumbo aside and get real.  There’s a reason avid runners continue to subject their body to the sometimes excruciating sport.  Ask any runner and they’ll tell you their experience with joint pain, shin splints, side aches, and the infamous “wall.”  (And the list goes on!)  I know it’s hard for the nonrunner to imagine that running 10 miles can give someone an intense high.  Some might even believe a runner’s high is a myth created by runner’s in order to justify this strange obsession with running and the pain that sometimes comes with it.  Listen carefully.  It’s no myth.

While the debate is still out on what exactly causes the psychological effects of a runner’s high-whether it’s endorphins, a combination of other chemicals released in the body, or even an increase in body temperature (there are other theories as well)-the euphoric feeling known as the runner’s high is real.  It’s like a drug that keeps you coming back for more.  Pretty soon you start to build a tolerance and must run farther and harder in order to reach a high.  You find yourself running eight miles because five miles no longer cuts it.  Next thing you know you’re waking up at 6am on a Saturday to run for two hours while the rest of the world is sleeping in.  You ignore the throbbing knees, the aching feet, and the nagging side ache because you know it’s all worth the feeling that awaits you at the finish line.  The euphoric rush, the sense of accomplishment, and the willingness to do it all over again next week.  If you’re a runner, this rings true; if you’re not, you’re missing out.

Early morning workout

Good morning and happy Monday!  I was finally able to get up early enough to get a workout in before heading off to work.  What a great start to the week!  Recently I have been seeing a lot of “Pyramid” workouts on pinterest and other blogs, so I thought I would give one a try!  I just incorporated some of my favorite exercises and made my own version!

• 10 Manmakers
• 15 Box Jumps
• 20 Kettle bell swings
• 25 Supermans
• 30 Push ups
• 35 Air squats (as fast as you can)
• 40 Full sit ups
• 40 Bicycles
• 35 Air squats (as fast as you can)
• 30 Push ups
• 25 Supermans
• 20 Kettle bell swings
• 15 Box jumps
• 10 Manmakers

Try to complete pyramid as many times as possible in 30 minutes!  Take rests as needed.

After my workout I made a breakfast burrito.  I adapted the Breakfast Burrito recipe from Women’s Health magazine.  I added avocado instead of salsa, an egg and egg white rather than two egg whites, and pepper jack cheese instead of fat free cheese.

A trip to the grocery store

We’ve all heard someone say, “It’s ninety percent what you eat and ten percent what you do in the gym.”  Well, it couldn’t be more true!  Spending hours on end in the gym means absolutely nothing if you go home and eat a bag of potato chips.  So what’s the first step in making sure that ninety percent is a good ninety percent?  Making sure you pick up the right foods at the grocery mart.  And in order to make a trip to the grocery mart a successful one, you need a list!

Before I make my list, I make a tentative meal plan for the following week.  I say “tentative” because it’s not set in stone and is open to change.  I might come up with a couple of meal ideas for breakfast, lunch, and dinner and keep in mind common ingredients that can be used for multiple meals.  (This also helps with the grocery bill!)  So instead of getting tortillas that I use for only one meal, I brainstorm multiple meals that might need tortillas: breakfast burritos, chicken tacos, and black bean quesadillas.  This way I don’t have to worry about any items going bad, and I feel like I’m getting more bang for my buck.

Here’s what my meal plan for this week looks like:

Breakfast ideas:

• Banana pancakes
• Veggie omelet
• Breakfast burritos

Lunch ideas:

• Chickpea salad
• Veggie omelet

Dinner ideas:

• Tomatillo chicken tacos (Enough for two days)
• Tilapia with rice and veggies
• Black bean quesadillas
• Pork chops with roasted potatoes and veggies
• Rob’s night! (I make Rob cook at least one meal a week :))

Snack ideas:

• Greek yogurt with fresh raspberries
• Avocado toast (I’ll share pictures of this one later, but it’s yummy! It’s wheat toast with a slice of pepper jack cheese, avocado slices, black pepper, and tapatio sauce.)
• Fruit

According to these meal ideas, this is what my grocery list looks like:

Dairy:

• Eggs
• Pepper jack cheese
• 2% milk Mexican cheese blend
• Greek yogurt

Produce:

• 1 jalapeno pepper
• Grape tomatoes
• 2 avocados
• 1 cucumber
• Spinach bunch
• Green onions
• 1 red onion
• Cilantro
• 2 russet potatoes
• Broccoli
• Garlic
• 1 green bell pepper
• Green beans
• Brussel sprouts (Yes, Shannon, I will try them. :))
• Fruit (I picked up some plums, nectarines, and raspberries)
• Spinach and spring mix blend (For salads)
• Broccoli slaw (For salads)
• 1 yellow onion

Other:

• 2 cans of chickpeas
• 2 cans of black beans
• Tomatillo salsa
• Wheat tortillas
• Dressing (I really like ranch dressing made with yogurt rather than mayo)
• Sunflower seeds

I usually pick up the meat the day I make it.  I’m lucky enough to live within walking distance to a grocery store, and like I said, my meal plan is subject to change and I would hate for the meat to go bad.

I will try to post a majority of my meals this week so you can see how several of the items on my list have multiple uses.  Also, this week I will be posting the recipes for the black bean quesadillas and tomatillo chicken tacos-both staple items in our household-so stay tuned! 🙂

Mindless eating…why do we do it?

Another Saturday, another spin class!  It’s nice to incorporate spin classes into my normal routine in order to vary it up a bit.  After spin, I went with some friends to Tender Greens, a new restaurant that opened near the gym.  While the menu is a little pricy (It’s comparable to Veggie Grill), the food is amazing and the customer service is unmatched.  I went a little outside of my box today and ordered the trout special with a panzanella salad.  Say what?  That’s what I thought too.  The salad consisted of arugula, red and yellow tomatoes, red onion, and croutons topped with balsamic vinaigrette.

Shannon ordered a kale salad with steak, MiYun ordered a chipotle chicken sandwich on ciabatta bread, and Karleen and I both ordered the trout special.  We finished off our meal with gluten-free cowboy cookies.

Yesterday on our run, Karleen and I had an interesting conversation concerning overeating and the struggle to maintain balanced eating habits, a conversation I’ve had several times with both her and my other friend Shannon.  I figured we couldn’t be the only three people who struggle with portion control, right?  We joke that when it comes to indulging in a sweet treat, for example a brownie, we tend to eat half the pan rather than just one piece.  But what makes us do this?  It certainly doesn’t make us feel good, emotionally or physically.  We know it’s bad.  When I was in my early twenties I used to justify eating a pint of ice cream by telling myself I would run 10 miles the following morning…and I did run those ten miles…but they weren’t a happy, strong 10 miles, but rather a let’s-get-this-junk-out-of-my-body, struggle-every-step ten miles.  There’s a huge difference between running 10 miles after a day of healthy eating and running ten miles after a night of binging on food.  That ten miles turns into a punishment for what I ate the previous day instead of a celebration of the body’s ability and a push to get stronger.

Well, I’m no longer in my early twenties and I’m no longer able to run 10 miles at the drop of a dime, so where’s my justification now?  I think the only antidote to repetitive nights of mindless overeating is to relax a little, enjoy the taste of good food, and treat your body to what it deserves.  I’ve found the more I learn about food, the more I tend to scrutinize everything I eat and the more strict with my food I try to become.  Ironically, this inevitably leads to crazy junk food binges.  I try to be so strict with my food that I don’t allow myself small treats here and there and I eventually end up eating three times as much as I would have had I allowed myself a small treat in the first place.  When you do indulge, make sure it’s worth it.  Don’t indulge in store bought cookies…you’ve most likely already had them before and know what they taste like.  Indulge in a mini donut made fresh and right in front of you at Pike’s Place Market in Seattle (YUM!) or a piece of carrot cake made from scratch by a friend. (Shannon :))  Those are the kind of indulgences that are worth it!  Lastly, treat your body to the food it deserves.  Don’t justify eating those store bought cookies by the fact that you had a great workout earlier that day!  What kind of sense does that make!?  NONE!  Treat your body to the fuel it needs to get better, faster, and stronger.  (Perhaps a trout special from Tender Greens? :))  If you treat your body to what it deserves, you won’t be playing catch up in the gym or punishing your body for what you ate yesterday, you’ll be pushing your body past where it was yesterday and feeling good while doing it!

Get outside and run!

Hello and happy Friday!  I started off my day with one of my new favorites-wheat toast topped with natural peanut butter and unsweetened, shredded coconut.

Then I took my little man, LeRoy, for a walk.  Despite it only being 75 degrees outside, LeRoy decided it was too hot so he sat down and refused to budge half way through our walk.  He thinks if he sits down long enough I will pick him up and carry him (high maintenance much?), which is usually the case.  Let’s be real, who can say no to those blue eyes and floppy ears?  All that cuteness was no match for me today!  I gave him a gentle tug each time he sat down until he tired of putting up any resistance.

For snack I had some tomato and avocado slices topped with black pepper.  I eat tomatoes and avocado almost every day.  For lunch, I eat a lot of sandwiches and only use half a tomato, so it works out perfectly because I can eat the other half as a snack.

Tomato and avocado slices with black pepper.

Today my friend Karleen and I ran six miles at a nature preserve in Newport Beach.  There’s a ten mile loop and the trail is always busy with walkers, runners, and bikers.  It’s a great environment for running because mostly everyone is super friendly and most runners give you a friendly wave as you cross paths.  I always get an extra boost in my run from something as simple and easy as a “hello” from a fellow runner.  It’s sort of like a mutual respect and understanding between runners that is communicated through that “hello.”

The loop also branches off in several directions so there’s always several options for running paths.  I think it’s important to vary up your runs.  Running the same path over and over can quickly become monotonous and discouraging.  I often find myself excited and even picking up the pace when exploring new paths.  Sometimes it’s liberating to step outside and run with no path or plan in mind.  There have been times when I start running only to realize my iPod or watch has no life left and think to myself, “How am I going to know how far I’ve gone?  How am I going to keep myself motivated without music?”  These can be the best kinds of runs!  You find yourself completely in sync with your body as you run to your breathing rather than music and you pace yourself based on how your body feels rather than what a watch tells you.  Often having a watch tell you how fast you’re going or how far you’ve gone can be limiting.  Forget the iPod, the watch, and the goal distance every once in a while and just run! 🙂

It’s time for a leg workout!

Hello again! So I didn’t get in my originally planned early morning workout, but who cares?  I had a great workout after work!  Below is my workout:

• 20 minute run on treadmill-I like to see how far I can get in 20 minutes so I have a distance to beat next time.  Today I ran 2.57 miles in 20 minutes.

• 18 squats (65 lbs)
• 15 deadlifts (45 lbs)
• 10 squat jumps

• 15 squats (75 lbs)
• 15 deadlifts (45 lbs)
• 10 squat jumps

• 12 squats (85 lbs)
• 15 deadlifts (45 lbs)
• 10 squat jumps

• 10 squats (95 lbs)
• 15 deadlifts (45 lbs)
• 10 squat jumps

• 20 wall balls w/ 10 lb. medicine ball (squat with a med. ball throw)
• 20 single-arm kettle bell swings w/ 15 lbs. (10 swings/arm)
• 10 burpees with a bosu ball

4x

Note: I increased my squat weight 10 lbs. each rep.  These are weights with which I am comfortable.  Should you try this workout, you should use weights with which you are comfortable.

After my workout I was famished!  I had wheat toast with natural peanut butter and unsweetened, shredded coconut with some fresh fruit.

Since I had an earlier day today, Rob, LeRoy, and I went to the park and played around on the jungle gym where I practiced my pull ups.  I could only do two!  I obviously have a lot of work to do in order to reach my goal of 10 pull ups!

LeRoy begging for food in the kitchen after our trip to the park.

Tonight we had leftover pasta from last night.  I’m going to upload the recipe for the pasta tonight so check it out! 🙂