Sometimes I just need a break. A break from the exercise, a break from the diet, a break from the routine. Last week was my week for a break! I hope you all didn’t miss me too much!
I also needed a break from people soliciting me to eat. Sounds strange huh? Well, it seems recently, my friends and family keep asking me if I want to go out to breakfast, or if I want to eat dinner or a snack with them, and it makes me all of a sudden think about eating -when it wasn’t even on my agenda. I had to tell them to stop.
Here’s what I realized was happening to me:
Situation 1 “Hey Rosie, you want some roasted chicken for dinner, I’m gonna pick one up from the grocery store?”
I might have not even been hungry at the moment, and could have probably snacked on some fruit and hummus for dinner while I blogged, but all of sudden I have this idea in my head that maybe I do want one of those tasty greasy roasted chickens for dinner, and maybe this person wants some eating companionship.
Situation 2 “Hey Rosie, I’m going to grab a bowl of cereal, you want one too?”
Well, how very sweet. This person knows that I like a bowl of cereal sometimes as a snack after dinner. But what this person doesn’t know is that I was probably not thinking about eating (which is always a good thing late at night) and now I have the idea of a yummy little bowl of cereal in my tummy which I almost avoided, and could have saved myself some calories.
So the moral of the story is… if there are people in your life suggesting, persuading, coercing, or even mentioning eating to the point where you realize it is holding you back from your health and fitness goals, just tell them. Now don’t go yell at them! Just say something like this… You know, could you not ask me about food for a little while so I can focus on my goals? I’ll let you know if I want something. I appreciate it. Thanks. That’s not bad, right?
I was one with my own diet this week. No infiltration of other people in my brain. Well except those other voices I always hear. Just kidding;)
Tags: diet sabotage
So I am turning into my mother and working like 8 jobs. Okay, I don’t have 8 jobs, but it sure does feel that way with the ones I do have. I worked from 7 am to 3pm at the hospital today, and then jetted over to work my shift at the gym from 4 pm – 8 pm. I chomped on some fruit during the drive between jobs, and sipped on a green tea and crackers at the gym.
I decided that I worked hard today and deserved something a little bit more special for dinner other than my usual lean meat and veg. I reached for the Amy’s Mac n Cheese. I am actually eating it right now. I don’t really have a lot to say about this meal except for the fact that it’s healthier than some other stuff I could have chosen, and it’s so comforting to sit here and eat my mac n cheese, and watch Jessica Simpson on Oprah that I recorded on the DVR, and blog away.
| Nutritional Facts | ||||
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Serving Size: 1
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| Servings Per Container: 1 | ||||
| Serving Weight: 255 g | ||||
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| % Daily Value | ||||
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| Total Fat: 16g | 25% | |||
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| Saturated Fat: 10g | 48% | |||
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| Trans Fat: 0g | ||||
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| Cholesterol: 40mg | 13% | |||
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| Sodium: 590mg | 25% | |||
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| Carbohydrates: 47g | 16% | |||
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| Fiber: 3g | 12% | |||
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| Sugars: 6g | ||||
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Protein: 16g
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% | |||
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Organic: 75%
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| Vitamin A: 15% • Vitamin C: 2% | ||||
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| Calcium: 30% • Iron: 10% | ||||
My thoughts about the nutrition facts:
Decent amount of protein (I would prefer 20 grams over 16 grams though), moderate sodium content, and way too much fat for my taste. I try to stick as close to 5 grams as I can which is equivalent to 1 teaspoon of oil or butter. This has about 1 tablespoon of fat (3 teaspoons). In any event… like a said before, it is comfort food, and a better choice than ummmmm…. fast food?!!!
Tags: amy's macaroni & cheese, my job, my mother
I wonder who thought of the phrase protein shake. Most protein shakes usually have protein plus more. Amino acids, carbohydrates, vitamins like niacin, copper, magnesium, iron, potassium,vitamin C, and various other nutrients beneficial to the body are what you can find in most protein shakes. Protein shakes are a useful tool when refueling the body after a strength training routine.
Within 30 minutes of an intense strength training workout, it is best to shuttle in proteins and carbohydrates in the quickest way possible, to start the repair and rebuilding process. Waiting too long after the workout to eat is a missed oppurtunity to get the maximum results from the workout.
I prefer to make my own protein shakes because I find them a little bit healthier than some of the stuff I see at the stores. I’ll usually bring my protein shake in a tumbler to the gym with me, strength train for 30 minutes, do cardio for another 30, and drink my beverage on the way home. My basic protein shake recipe is something like this:
1 scoop 100% Whey Protein Powder 100 cal, 20 g protein
1/3 cup organic frozen berries 20 cal
1/2 cup orange juice 60 cal
1/2 banana 60 cal
1/2 cup water
Total Calories: 240 (probably the amount of calories I burned during the workout)
Sometimes though (when I am lazy which seems to be the trend lately) I’ll buy a protein shake. There are some really tasty ones out there I have to say. I usually recommend Myoplex which has protein and carbs (nutrients which are both crucial to repairing muscle tissue). I also recommend Pure Protein, Isopure, and OhYeah!. These drinks have almost no carbs and consist mostly of protein and vitamins. I recommend drinking these shakes with some type of quick digesting carb like a banana.
But Rosie, I thought you prefer whole foods… why are you drinking away your calories? Because by the time I cut and chew and digest my meal, I have probably missed some opportunity to build and tone my muscles.
But Rosie, there are artificial sugars in some of those drinks you mentioned…isn’t that bad? Yeah it is bad. But I use the 90/10 rule. 90% of the time go for the best organic, natural and whole foods you can find, and 10% of the time, don’t stress yourself out worrying about it. I find the benefits of building the muscle and losing the fat, out way the potential risks of consuming some artificial stuff on occasion.
Tags: myoplex shake, post workout meal, protein drink recipe, protein shakes, pure protein shake, Recipes
Mikey was being a butt-head all morning and chewing on everything but his toys. I decided he needed to run around the block to get some of that energy out. And of course that meant I would have to run with him.
Now I am no stranger to running -I run almost everyday on the treadmill. But I have heard that running outdoors is much harder because of the different planes and terrain and pavements that make you have to work harder to keep your balance. And because you have to keep your balance, there are different muscles that are worked. Furthermore, the treadmill does a lot of the work by moving your legs back for you, and keeping you at a steady pace.
As far as calories go, I am sure I am burning just about the same amount either way. But for muscle toning, I would have to say running outdoors is a much better exercise.
So it is my motto that any exercise is better than nothing at all, but I think I have a new goal… running outdoors.
Tags: my puppy, Outdoor running
What could be more convenient than frozen entrees? Frozen fully cooked meat entrees!
Tyson makes an awesome fully cooked roast beef. All you have to do is microwave it for 5 minutes or cook it in the conventional oven for 20 min. And the nutrition…. well, it’s low in fat, high in protein and moderately low in salt.
But is Tyson a brand I can trust? No. I like my natural and organic animals. But I haven’t seen Nature’s Promise or Applegate Farms selling any fully cooked birds lately. And you know what else…. choosing something like a Tyson Roast Beef with a side salad is a heck of a lot better than ordering Chinese or Pizza when I am dead tired.
But, Rosie, why not eat one of your favorite Amy’s Organic frozen meals? Because I was just sitting in class and I drank an orange soda. So there goes my carb for the evening. Did you know it’s cheaper to purchase a soda than a freakin’ bottle of water?! I only had a dollar in cash so I bought the soda and boy was it good. I said to myself ”Rosie, if you drink this soda, you can only have meat and veggies for dinner”. And so I am sticking to that. In any event… stock your freezer with Tyson Fully Cooked Entrees for emergencies.
| Nutrition Facts | ||
| Serving Size 5 OZ. SERVING (140g) | ||
| Serv. Per container About 3.5 | ||
| Amount Per Serving | ||
| Calories 130 | ||
| Calories from Fat 35 | ||
| % Daily Value* | ||
| Total Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0g | |
| Polyunsturated Fat | 0 g | |
| Monounsaturated Fat | 2 g | |
| Cholesterol | 50mg | 17% |
| Sodium | 600mg | 25% |
| Total Carbohydrate | 5g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 1g | |
| Protein | 17g | 34% |
| Vitamin A | 0% | |
| Vitamin C | 0% | |
| Calcium | 2% | |
| Iron | 8% | |
| *Percent Daily Values are based on a 2,000 calorie diet. | ||
You can subtract some calories right off the back if you don’t eat the sauce. The entree is drowning in sauce. I subtracted 50 calories per serving for my dinner.
Looking for that healthy versatile food that’s great for noshing and you can always leave it in your fridge? Yeah, me too. Just kidding. My versatile food is hummus. Hummus is made of ground chick pea, olive oil, garlic and salt. There are many different varieties, and everyone has their own little twist on how to make it. I don’t have time to make my own hummus -I have 3 jobs ya know, and 4 if you count this blog… So I buy Tribe Hummus. I have tasted a few different brands along this life of mine, and Tribe seems to taste like the real deal Turkish restaurant kind.
How much do I love Hummus? Let me count the ways:
1. I dip carrots, celery and peppers in it
2. I use hummus as a healthier options to mayo on sandwiches
3. Hummus makes a great creamy ceasar-like dressing when diluted with a tbsp of water
4. Sometimes I dip my finger in it and take a lick
5. I pretend I am Morrocan and make a mediteranean platter with hummus, tabouleh (Tribe brand), and baked eggplant
Check out their site for more product informations http://www.tribehummus.com/
Tags: hummus, Tribe hummus
I don’t have a sweet tooth, but there’s just something about pancakes on a Sunday that makes me feel good all over.
Sunday brunch is my absolute favorite. When I was a younger, I would usually head over to the diner as soon as I opened my eyes, order a coffee with cream, and a stack of pancakes, with bacon and scrambled eggs on the side. I sparingly put some syrup on my pancakes ( I have never been a big fan of syrup) and I still order the same type of breakfast today. The only difference between then and now, is I am a little more conscious of my calories.
The Ihop For Me breakfast options are right in my calorie range. Where I use to probably eat about 1300 calories for brunch, I now eat less than 500, and I still feel satisfied.
Today I ordered the 2×2x2 breakfast: 2 pancakes, 2 egg whites, and 2 strips of turkey bacon. My friend Jenelle said their turkey bacon taste just like McDonald’s chicken nuggets, which is great, because we love the taste of McDonald’s chicken nuggets! The egg whites and turkey bacon are a much lower calorie and lower fat option than whole eggs and regular bacon. The pancakes are also just the perfect size. I still sparangly use my favorite strawberry maple syrup (which I am sure isn’t real maple, but probably corn syrup -but I don’t care, I can be bad 10% of the time, ya know). Top that meal off with a coffee, and I am good to go!
Check out the Ihop For Me menu on their site:
http://ihop.com/index.php?option=com_content&task=view&id=31&Itemid=2
I ended my day with some cardio jumping rope and some silly dancing. Hope you all out there had a fun little Sunday too.
Tags: Ihop, Ihop for me, sunday brunch
When I was in elementary school, we use to have to participate in a physical education unit called Jump Rope for Heart. Our gym coach would teach us several different ways to jump rope and we learned about its cardiovascular benefits. Compelled by Valentines Day I suppose (or maybe just pure coincidence), I purchased a jump rope while shopping for a V-day gift for my mother at Walmart yesterday. I have to say, I had a great time jumping rope instead of hitting the treadmill.
I will definitely have to continue jumping rope. I googled jump rope, and apparently this exercise is a great way to increase endurance. Remember, endurance is the ability for a person to exert itself for a long period of time. Endurance keeps you full of energy and healthy.
Fitfaq.com has tons of information on the benefits of jumping rope.
Now… enjoy this corny video of me trying to remember all my favorite jump rope moves…
Tags: endurance, jumping rope, Videos
Shoveling the snow is a total body workout!
I vowed that this was going to be the first winter where I didn’t awake following a day of shoveling the snow with an aching back. Yesterday, I bent my knees, squatted as close to the ground as I could, heaved my shovel into the snow and thought about only engaging my arms and legs. I kept hearing my trainers telling me to “relax your back, relax your shoulders, engage those arms, tighten that belly”.
Today I feel pain, but only the pain of soar muscles in my legs and arms. My back feels pretty good, although I did catch myself leaning over the bath tub, arching my back way too much when I gave my puppy a bath. I quickly squatted lower, un-arched my back, and put all the effort in my arms and abs. That really is the key -you have to actively think about the parts of your body you want to engage in an activity, and the parts of your body you don’t. There is a lot of awareness when it comes to correcting your posture, and toning the body.
I hit my treadmill for 20 minutes last night and did some crunches,kickbacks and tricep dips all on my own. Besides the fact that my mother practically fried me a banana pancake for breakfast which I had a bite of (and I told her that she just used a weeks worth of my oil allotment in one shot), I stayed within my calories. And yes, I’m 27 and my mom still makes me pancakes on snow days…so what? LOVE YOU MOM!
Mikey was out in the snow too…
