HBBC Week #2 Recap

Week #2 of HBBC is in the books. I did well this week; although not as many workouts and points as last week. I did manage to increase my whole Freggies intake as opposed to just from whole fruit and veggie juice. And I did meet my goal. I want to build on this base and continue to meet my goals in the rest of the HBBC.

HBBC Week #2 Roll-Up: 
Miles Run/Walk: 4.07
Strength/Core Workouts: 3
Yoga Practice: 7
Group Cardio Workouts: 1
Days w/ Complete Freggies Intake: 7

Total Weekly HBBC Points: 36.57

Finishing up yoga, followed by foam rolling

Week 2 Goal: Practice at least 20 minutes of yoga daily

I managed to practice at least 20 minutes of yoga each day and I really do feel like it's slowly making a difference with the pinch in my back. I am focusing on opening up the hips and hamstrings and I think that is making the difference. I just have to keep it up this week. 

Surprise of the week: I started craving whole fruit again...as opposed to the gummi bears and sour patch kids that I've been craving. (not to say I haven't stopped craving those). We went to a party on Saturday and they had a huge fruit tray - I ate half of it and took the other half home (ok, that's a little dramatic). But it tasted SOOO good. So, I picked up some fresh berries at the store today and already ate a whole box of blackberries today. (I guess the baby likes fruit - good news)

Extremely dry-rotted straps=
no swimming today

Week 3 Goal: Swim! I decided a few days ago this would be my goal. I planned to start the week off right and swim after BodyPump this morning, but while putting my things together, realized my goggle straps had dry rotted! Yup, I'm ashamed to say that I haven't swum in over a year! So, I quickly ordered Matt and I some goggles tonight and we'll be back in the pool soon...hopefully I will be later this week so I can meet my goal! (I know I'll be relying on swimming in the next 4 months to help relieve some back pain and get some low-impact awesome cardio in).
Did you set and stick to any new goals this week? Have you found yourself actually craving your Freggies and not just eating them for points? :)

Holiday Bootie Buster Challenge 2012 Kick-Off

It's that time of year again! Time to gear up for the holiday season! And in order to do that, I am participating in Amanda's (RunToTheFinish) Holiday Bootie Buster Challenge (HBBC). This year is going to be better than ever. Amanda has rallied a ton of sponsors and will be giving away some awesome gear throughout the next 7 weeks!

New to the HBBC? You can check out the details here, but in short it's a way to motivate participants to focus not only on Family and Fun during the holidays, but to also maintain a Healthy (maybe even HEALTHIER) version of who we are/want to be.

There is still time to join in on the fun and prizes by clicking here; if you do, please add me as your referral!

My goals during this year's HBBC are to focus on eating my fruits and veggies daily and to maintain my steady workout regimen. By setting these goals, as well as having the carrot of the awesome HBBC prizes (which are amazing, by the way), I know I will have a HEALTHIER and HAPPIER holiday season.

What will your goals be?

Speaking of goals, I've got to get to the gym!!!

Healthy Breakfast in a (semi) Hurry

Ok, so, we all know breakfast in a HURRY can involve, well, to be honest, nothing - Bad Idea. Other, slightly better-for-us options could include:

• protein shake
• protein bar
• smoothie
• perhaps some whole lean protein, a piece of fruit, and a handful of nuts (nice quick option)

As I awoke this morning with just enough time to grab a Clif bar and run out the door to teach BodyPump, I left ME and Kel in the kitchen. Kel is always on the go and often eats breakfast at work, but ME was heading off to school and could have used a nice hearty, healthy breakfast! I felt guilty leaving him in the dust to fend for himself when, if I’d just gotten out of bed 10 minutes earlier, I could have given him a nice healthy send off - and Kelly too! (rewind the clock to 6 am when I heard my alarm go off and scrambled eggs with the lean turkey I already have browned sounded just SO HARD to put together!) 

When I returned from the gym, I whipped up an even faster breakfast so that next time I find myself lying in bed with this dilemma, I will choose to be a caring wife who chooses cooking breakfast for her husband over getting 6 more minutes of sleep! (now, don’t let me guilt you here, husbands are just as capable of cooking their own breakfasts, but sometimes, I like to pamper him...but to be fair, he often cooks me breakfast in bed. i.e. YESTERDAY! - now I feel even MORE guilt! ha!)

In about 5-6 minutes, here is what I threw together:

Eggs “Almost” Florentine

2 Eggs, fried over easy

2 Handfuls of raw baby spinach

2 oz. low sodium deli ham, sliced

Braggs Liquid Amino Acids

Cooking spray

Salt and Pepper to taste

Heat a non-stick skillet over medium high heat. Add the spinach and stir occasionally until slightly wilted (If the spinach begins to stick to the pan, add some water or broth to the pan). Place wilted spinach on a plate and season lightly with the Liquid Amino Acids.  Spray the same skillet lightly with cooking spray. Add the ham and stir lightly, then push to the side to continue to heat through as you use the remainder of the pain to fry your eggs.

To plate: Add ham atop spinach, and place the eggs on top. Enjoy!

Yes, that's half-eaten! Don't judge!

Now, if you wanted some carbs for some nice energy, you could be cooking an easy pot of oatmeal at the same time as your Eggs! Again, I was too lazy for that today! ;)


~ Samara

D-Lightful Vitamin D

Yesterday, I’d mentioned how my Dad, Dr. B, has been a great example of supporting a healthy diet with vitamins and supplements. One that he has been consistently encouraging me to take is vitamin D. Being a psychiatrist and practicing in the sometimes grey state of Washington, he personally sees the difference that supplementing your diet with vitamin D can offer. 

You most likely know from all of those milk commercials that D will build strong bones and teeth! But, ensuring you have enough D in your diet can also support your immune system and breast health, colon and pancreas health. And, as Dr. B touts, check out this article on how vitamin D can also be a contributing factor to reduce the risk of depression and increase quality of life.

We always would prefer to get our vitamin D from natural food sources, such as eggs and fish. My second favorite way is SUN! But sometimes you’re busy and can’t even get that daily 20 mins in; and maybe fish and eggs or milk aren’t on your menu today. So a great way to ensure you do get enough is to add it to your supplement list. 

These are a few options we have in our pantry currently.

Of course, consult your physician before you add anything to your diet, as well as to determine what the appropriate level of vitamin D is for your specific needs.

~ Samara

Things I’m Thankful for Today:

~ Finding the desire to race and train again

~ Indirect motivation from your friends

~ More students in my morning BodyPump classes

~ Getting rewarded for procrastination, yet again! ;P

What do you have for dessert?

Just half of our supplement supply

So, I got your attention with tasty dessert. :) But that’s not what we chase our meals with (normally, that is...we do on refeed days!). Regularly, we chase our meals with vitamins and supplements. 

My Dad has always served as a good example of taking vitamins and staying current with the latest research on what our bodies need. My Mom would confirm that I’m not always the fastest learner, especially as she saw the box full of supplement bottles that they’d sent me while at West Point, come straight back home with me upon graduation. I’ve come a long way since then. I’m not perfect, I don’t always remember to take what I mean to, however, I try hard to take them as often as possible. The next few days, we’ll be discussing a few of the vitamins and supplements that we take and why we do.

Today’s is my current favorite: probiotics. I was slow to join the bandwagon on probiotics because I’ve always been, well, to be blunt, pretty regular. But, when you cleaned up your eating habits, you might have noticed that you could get a little backed up. Probiotics have been essential to getting me back to regular. ;) You’ve probably seen all the commercials about them, but if you’re like me, you weren’t really paying attention.

Probiotics are live microorganisms, sometimes good bacteria, that can help to regulate the digestive system. We take them regularly with every meal to assist with this. 

Here is what is stated on the bottle we’re using currently: “Acidophilus supports a favorable environment of nutrients, encouraging intestinal microflora balance, and promotes the healthy functioning of the intestinal and digestive systems.” You can encourage my microflora balance any day! You can find probiotics naturally occurring in some foods, you probably all know it’s in yogurt, thanks to Jamie Lee Curtis.

There are claims that probiotics have many benefits, so it is important to research them for yourself before you add them to your diet. And, as with anything you’d put in your body, take a look at the possible side effects and it’s always recommended that you consult your personal physician before changing your diet or supplements.

With that said, let us know how you take your probiotics; pill, yogurt, kefir, anything else?

Is this food good for me?

I was reading Everday Food last night and saw this disturbing note from a Cornell University study: that people thought that food stamped “organic” was healthier than another version that was not certified organic. Specifically, they believed that organic cookies had half the calories and more fiber than identical non-organic cookies! Yikes!

Kelly and I strive to eat organic foods when we can, as we are continually learning to be more aware of the things that we put into our body. But it still takes a mindful eye while shopping (and really, while creating your shopping list beforehand) to determine what your body actually needs, what is healthy, and what is, in Kel's words, ‘poison’ to your body (no matter how good it tastes). Yes, that’s a little dramatic, but some of us need that shock to be forced to see what we are doing to this vessel we’ve been given; our body.

There are several vegans and ovo lactos in my yoga teacher training class, as one would expect. During yesterday’s lunch, we had an interesting discussion led by one student about how he used to be a ‘Dorito vegan’ when he started; In order to cut out meat from his diet, he just lived on Doritos! He has since learned, and instilled within him, that to be vegan for him is more than just the shift away from meat, but also towards healthful eating.

I think this is an important shift in one’s mind that we could all strive to reach. Have you ever found yourself reaching for something that is labeled ‘organic’ or even ‘low fat’ only to realize that it may be worse for you than the original version? What steps do you take to be more mindful while shopping?

This is your last day to enter the Total Body Kit Giveaway!

Things I’m Thankful for Today

Calm in the midst of pressure

Study partners

Restorative yoga poses

Dry heat

Clean Eating on the Road ~ can it be done?

ME and I started our road trip out west yesterday; we’re heading to Houston to link up with the other half of HFE, Kelly, for a week! I’ll be taking a week of yoga training and ME will be prospecting our living arrangements for the next <year in College Station. So, we’re spending two days on the road while I’m on the sugar free challenge and Matt’s on his clean eating plan; how are we managing, might you ask? Well, with some quick prior planning, we’re managing just fine, thanks.

Here’s what we’re living on:

~ Sammy’s Creamy Tuna Salad

~ Prepped salad mix

~ Sliced veggies (peeled cucumbers, celery, and carrots)

~ Almonds (a new awesome flavor -Habanero BBQ- I happened upon)

~ SpoonfulOfSugar’s Crazy Healthy Granola Bars in Reese’s PB

The above is what we eat while driving. We ate at Outback last night and had lean proteins and veggies while we wallowed away as our Miami Heat managed to lose yet another game! This morning, we had the perfect breakfast provided by our Residence Inn: eggs (scrambled and hard boiled), canadian bacon (my Zone loving mother would be so proud!), and fresh melon. We couldn’t have been more blessed, as I’m sure tomorrow they’ll have some nice fatty sausage in lieu of the canadian bacon - while delicious, not on today’s diet plan! ;)

Click here to try my easy Samara’s Creamy Tuna Salad.

Full disclosure: I've never road tripped without living on fast food before! So, we can all try something new!


~ Samara

What?...There’s Sugar in That?

If you’re on day 2 of sugar free challenge with us...you might have found yourself asking this same question! While I may not be 100% sugar free in the last 48 hours, my awareness of sugar in foods is growing...and at least that is growth, right?! :)

As I left the house in a hurry for yoga this morning, I grabbed a bottle of Dry Roasted Almonds as some fuel for the day. My willpower was strong and I left that identical jar labeled “Sweet and Salty” Mixed Nut blend (which is my current obsession) right there on the island. An hour later, I threw a handful of these ‘dry roasted almonds’ into my mouth as I ran into the gym for BodyPump. After my Spinning class, I went to grab some more almonds - needed energy - but thought to look at the ingredients, just to check. Lo and Behold....halfway down the ingredients breakdown: SUGAR! Straight up! Why on earth would sugar be needed to dry roast my almonds? Darnit! Foiled again!

But while we’re looking at the ingredients of my almonds....why also are there so many other ingredients. As Kelly so eloquently put it: “The only things listed should be: Almonds, Roasted”. I’d maybe add some salt! But goodness! Now I’ve got to find sugar free ‘dry roasted’ almonds! 

Have any of you had these aha moments? Finding sugar hidden in your daily foods? Is this challenge helping you to check out those ingredients a little closer? 

My Goal for tomorrow: looking at the ingredients BEFORE I pop those snacks in my belly!

Hungry Man Dinner in a Hurry

What do you do when you come home from a full day of work and you’ve just finished a Spinning class and you and your husband are famished and you don’t have enough leftovers in the fridge to make a full dinner? 

If you don’t mind eggs for dinner, then do what I did and whip up this quick and easy dinner in less than 15 minutes. We also heated up some frozen mixed veggies on the side.

Huevos Rancheros

1 can black beans, drained and rinsed

1 can Rotel, drained

1 clove garlic, minced

1/2 medium onion, diced 

1/2 tsp cumin

1 tsp Olive oil

2 eggs

Salsa

Heat oil in sauté pan. Add onions and cook until softened. Add garlic and stir until fragrant, about a minute. add beans, Rotel, and cumin and heat through. Mash ingredients together to desired consistency. 

Fry eggs and serve atop mashed beans and top with salsa. 

Nutrition Facts

Serves 3

Amount per Serving

Calories 326

Calories from Fat 95.6

Total Fat 10.62g

Saturated Fat 3.22g

Cholesterol 430mg

Sodium 1216.97mg

Total Carbohydrate 33.63g

Dietary Fiber 11.17g

Sugars 5g

Protein 21.8g

Preparing for Sugar Free Challenge

In preparing for RunToTheFinish's Upcoming 10 Day Sugar Free Challenge, I've prepared a full day's menu to get us on the right track. The lunch menu may look complicated, but it's really not, and I've broken it down into parts. You can cook all your veggies at lunch (just double the recipe) and serve the other half at dinner.

My husband is working on the 4 Hour Body guidelines, so I've added black beans and lentils to the meals for sustenance. If you're not in need of that extra bit, cut out the lentils at dinner. But keep the beans in for lunch so you have something to keep you nice and full for the day!

I hope you'll join us in the challenge. Let me know what you think of the recipes. We had the lunch last night for dinner and ME gave me two thumbs up. :)

One Day's Full Menu

Breakfast

Scrambled Eggs with spinach and peppers

½ C. Egg Beaters

1 C. baby spinach

1 T. broth, chicken or vegetable (can be substituted with water)

1 bell pepper, chopped

Heat sauté pan over medium heat. Add spinach and broth or water and stir until spinach is wilted. Remove spinach from pan and set aside.

Spray pan lightly with cooking spray. Add eggs and then turn down heat to low. Scramble eggs until desired consistency. Add salt, pepper, and crushed red peppers to taste. Mix in spinach and chopped peppers and serve. Options, add a side of whole wheat toast.

Cinnamon Coffee

In lieu of sugar or stevia, add cinnamon to your coffee.

Lunch

Broiled Tilapia salad serves 2-4

Ingredients:

4 Tilapia filets

Cooking spray

Salt and pepper

2 cans black beans, drained rinsed

1 can Rotel tomatoes with lime and cilantro with juice

1/2 chopped onion

1 clove garlic, minced

1/4 tsp cumin

1 T olive oil

Shredded lettuce

Diced bell peppers

Dressing:

2 T cider vinegar

1 T olive oil

1/4 tsp garlic powder

1/8 tsp kosher salt

Few shakes tabasco sauce

Tilapia:

Turn on broiler. Place tilapia filets on rimmed baking sheet. Spray with cooking spray and add salt and pepper. Place under for broiler for 5-10 minutes until browned.

Black Beans:

Heat olive oil, over medium heat, in a medium sauce pan.  Add onion and sauté for approximately 5 minutes until glossy. Add garlic and cumin and stir a few seconds until fragrant. Add beans and Rotel with juice, salt and pepper to taste and heat through.

Salad Dressing: Whisk ingredients together until emulsified.

Steamed veggies

1 c frozen mixed veggies

2 T broth

1-3 tsp crushed red peppers to taste

Place veggies and broth in a large sauté pan over med- high heat. Cover and steam for 5-10 minutes until just heated through. Mix in chili garlic paste and salt and pepper to taste.

Time Saver Note: double this recipe and use the other half for dinner

To plate: scatter chopped lettuce on plate with diced bell peppers. Drizzle with dressing. Add black beans on top and then add tilapia filets. Top with guacamole and sliced peppers.

Nutrition Value does not include the guac. You can find the recipe and nutrition facts here: Hungry Girl Holy Mole Guacamole

Nutrition Facts

Serves 4

Amount per Serving

Calories 284

Calories from Fat 72.3

Total Fat 8.03

Saturated Fat 2g

Cholesterol 0mg

Sodium 1224mg***

Total Carbohydrate 22.3g

Dietary Fiber 7.84g

Sugars 2.96g

Protein 29.32g

***I couldn’t get the sodium down in the calculations, due to the canned beans. If you rinse the beans thoroughly, you’ll drop a lot of that sodium. Or cook dried beans to control the sodium even more.

Dinner:

Chicken Stir Fry with Vegetables and Lentils

4-4oz chicken breasts

2 cups stir fry vegetables

¼ tsp salt

Cooking Spray

½ - 1 tsp Mrs. Dash Southwest Chipotle Seasoning Blend or Crushed Red Pepper Flakes

¼ cup Chicken broth

Directions:

Place chicken breasts in a baking dish. Lightly spray with cooking spray and sprinkle with salt, pepper, and crushed red peppers. Bake at 375 for 20-30 mins, until juices run clear.



Place frozen veggies and a few tablespoons of broth in a sauté pan over medium high heat. Cover and steam veggies until heated through. Remove lid and add Mrs. Dash or crushed red peppers, and salt to taste. 



Serve sliced chicken on top of veggies.

Nutrition Facts

Serves 4

Amount per Serving

Calories 167

Calories from Fat 18.5

Total Fat 2.06g

Saturated Fat 0.5g

Cholesterol 70mg

Sodium 295.63mg

Total Carbohydrate 7g

Dietary Fiber 3.25g

Sugars 3.25g***

Protein 26.69g

***Don’t let the sugar stat set you back. It’s just natural sugars from the vegetables.

Lentils

1 cup dry lentils

3-4 cups water

1 tsp salt

½ lemon, juiced

2 T Olive oil

1 garlic clove, minced

¼ cup parsley

Bring the lentils to a covered boil in salted water and then turn to low and simmer, with lid ajar for 20-30 mins, until tender. Drain and set aside.

In a separate bowl, mix a minced clove of garlic, juice of half a lemon, 1/2 tsp salt and a handful of minced parsley. Add cooked lentils and mix.

Nutrition Facts

Serves 4

Amount per Serving

Calories 132

Calories from Fat 63.4

Total Fat 7.04g

Saturated Fat 1.01g

Cholesterol 0mg

Sodium 744.75mg

Total Carbohydrate 19.47g

Dietary Fiber 9.14g

Sugars 0.04g

Protein 8.16g





Things For Which I’m Thankful:

Two for Tuesday classic rock

My husband’s laptop working J

Julia and Jacques