Five for Five!

I wrote on my Healthy for the Holiday Facebook Page (still not too late to join – friend me at Beth Hills Velatini!) that I was five for five on waking up and getting my ass to the gym.  Tony told me last night how proud he was of me for getting up!  He keeps telling me that I am beautiful just the way I am, and I know it.  He loves that I am doing this for me though.

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I don’t know if you can see it, but I thought it was funny that the sound Wake Me Up by Avicii was on the radio when I turned it on.  I really liked that song when it first came on, but it’s now like every other song played.

On tap yesterday was shoulders and cardio:

  • Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps

Superset:

  • Upright Dumbbell Rows: 3 sets of 10 reps
  • Standing Dumbbell Military Press: 3 sets of 10 reps
  • Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps
  • Rear Delt Cable Flyes: 3 sets of 10 reps
  • Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.)
  • Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.)
  • Cardio: 30 min medium intensity (running, elliptical, step-mill)

Since there weren’t as many shoulder exercises, that part took me 25 minutes, so I was able to do 40 minutes in the Stair Master.  What I like about this program is they have videos for every exercise so I know exactly what I am doing.  If I were to look at that list above I would have had no clue what to do!

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I wore my big sweat shirt while doing the Stair Master, and while you can’t see it, my shirt underneath was soaked in sweat.

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My pre-workout fuel was again my high fiber english muffin with a tablespoon of peanut butter.  When I got to work, I had the second half of the baked pumpkin oatmeal with a plain Chobani yogurt.  I will definitely be making that again for next week.

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And since we were fully staffed and two of my three bosses were out yesterday, I was able to enjoy a medium paced 30 minute swim at the gym at lunch.

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And I need to redo my toes – I think this polish has been on since August?!

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I had every intention of making Tami’s African Quinoa Peanut stew for lunches this week, but time just got away from me – definitely making it this weekend!

I ended up having leftover Zataran’s black bean and rice and 3 ounces of smoked sausage – tasty, not exactly a cleanse dish, but it did the trick.

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As is typical, I almost never meal plan Friday night.  While I normally would toss out the idea of Party Pizza Friday (or try to convince Tony to eat pizza!) with my Cleanse on Day 5, and no cheese, I asked Tony what he felt like having for dinner.   He suggested grilled whole chicken with potato and carrot rosemary foil packets on the grill.  I told him I couldn’t eat potato, so he ended making me a “cleanse” version – sweet potato, carrots, corn and jalapeno – no oil or butter!!!

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It was absolutely delicious!   Tony sprayed the chicken with Pam, then put garlic salt, pepper and fresh rosemary.  Crispy skin!!

Tips for a delicious grilled whole chicken:

  • indirect heat – by keeping the chicken above the coals, the chicken drips into the cast iron skillet, not on the coals, so the coals stay nice and hot
  • Keep one part of the grill top offset so that there is enough oxygen to keeps the coals stoked
  • Butterfly the whole chicken (cut out the backbone) and it will cook in under an hour – this was a 3.5 pound chicken
  • Let it rest 15 minutes before cutting

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My plate:

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Delicious!  Thanks Tony!  My only snack of the night was my snack I’ve had all week – 1 ounce of unsalted almonds.

So with my Cleanse, no alcohol is allowed, but I simply sipped on lemon water, and had a couple cups of almond milk coffee and I was fine.  I actually went to bed at 10:45 because I was tired, and didn’t wake up until 9:00 a.m. tonight – gotta love a 10+ hour sleep night! 

Stats for the Day:

  • 1795 calories, 186 carbs, 116 protein, 72 fat, 28 fiber
  • B+ calorie count grade (because of high sodium of lunch – nearly 1800 mg for that bowl!)
  • 35% of calories from fat, 25% from protein and 40% from carbs
  • 25 minute shoulders for strength
  • 40 minute Stair Master – 2.44 miles
  • 30 minute swim at lunch

For the first time in SIX WEEKS we have no weekend plans.  So my streak of wearing makeup and having my hair down have come to an end.  My step-son got us tickets to see the new Johnny Knoxville movie at the iPic theater today – so we’ll be seeing that today. 

 

Otherwise, just cleaning, chilling and being Bizzy in My Kitchen – the perfect weekend!  Have a great weekend!

Crunchy Shrimp Tacos

I haven’t mentioned it the last couple days that I am back to drinking coffee.  BUT, not using my International Delight (are you happy Jody?! Open-mouthed smile) but using a splash of almond milk and 1/2 a packet of Splenda – so good!

I made it Day 4 of getting up and hitting the gym.  I cannot tell you how proud I am of myself.  I am always the queen of saying one thing and doing another, but I’ve realized it’s all about choice.  I could choose to hit the snooze or I could choose to get up and change my life.  I chose to get up!

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On tap?  Arms/Abs/Cardio:

  • Barbell Curls: 3 sets of 10 reps
  • Superset:
  • Overhead cable curl: 3 sets of 10 reps
  • Cable hammer curl -Rope attachment: 3 sets of 10 reps
  • Alternating Hammer curls: 3 sets of 10 reps
  • Dips (bench or parallel bars): 3 sets of 15 reps
  • Skullcrushers: 3 sets of 10 reps
  • Seated triceps press: 3 sets of 10 reps
  • Triceps Pushdown – rope attachment: 3 sets of 10 reps (I love this one!)
  • Air Bike: 3 sets of 25 reps
  • Jackknife sit-ups: 3 sets of 10 reps
  • Hanging leg raises (or roman chair): 3 sets of 10 reps

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Holy sweat balls.  It took me 70 minutes to get through that routine above.  The only thing I couldn’t do are bench dips – I just don’t have the shoulder flexibility.  I ended up subbing in close hand push-ups.  I had to laugh my ass off at this diagram!  I still worked out my triceps, so that’s all that matters.  I did 35 minutes of walking at 3.5 mph at 6.5 incline for cardio.

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My pre-workout meal of a high fiber English muffin and a tablespoon of peanut butter has been working great.  I actually wasn’t hungry until 10:30! 

Suzanne made some zucchini pancakes a couple weeks ago, so I decided to make that the base of my second breakfast.  But, they didn’t turn out as good – I tried making them with shredded zucchini, egg beaters and a tablespoon of panko to bind it.  They never kept together – I think next time I am going to add some almond flour.  BUT the flavor was good – it was the base of my breakfast – zucchini pancakes with scrambled egg whites and egg beaters, with steak “croutons.”

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Of course the bottle of hot sauce was at the ready!  In the back was another honey crisp apple.  Super filling.  I had planned on swimming at lunch, but we were down one secretary, and for the third day this week, work got in the way of my lunch workout.  I actually was totally okay with it after my morning workout.  I did a lunch run for my boss – I fly, she buys. 

I ended up getting a cup of broccoli cheddar soup, the whole wheat baguette, and then I accessorized it with stuff I brought from home – carrots, cucumbers, hummus and strawberries.  This whole plate comes in at around 420 calories – not bad!

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I wish I liked more fish – I would love to have more meatless meals during the week.  I am the problem.  Tony would love to eat salmon!  I had shrimp tacos on the menu.  While I was supposed to stay away from fried food during my cleanse, um, these were totally worth it.  Since my deep fryer holds the temperature so well, I added 1 teaspoon of oil to the recipe just to figure out the calories – but I am confident a whole teaspoon of oil was not absorbed into the shrimp.

Crunchy Shrimp Tacos

  • 2 servings – 215 calories, 5.5 fat, 10.4 carbs, 1.3 fiber and 29.2 protein (this is just for the shrimp)

Ingredients:

  • 1/2 pound of shrimp
  • 1/8 cup almond flour
  • 1/8 cup egg beaters
  • 1/3 cup whole wheat panko
  • 1/2 teaspoon cumin
  • pinch of salt and pepper
  • 1 teaspoon vegetable oil (frying)

Add a pinch of cumin, salt and pepper to the flour.  Toss the shrimp in the flour mixture.  Then toss in the egg beaters and then toss in the panko.  Deep fry for 2-3 minutes, until nice and crisp.  Put on a paper towel and salt a tiny bit more.  Ready for the fryer:

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Tony and I both give these two big thumbs up!  They were so light and crispy.  We split half an avocado, I had baby spinach, diced red pepper and tomatillo salsa on mine with the Ezekiel sprouted tortillas.  I added half a cup of fat free refried beans on the side after the picture was taken – still that whole plate of food was 553 calories!  We will have to remember this when Lenten season begins – I think Tony could eat these every Friday during Lent like I like to eat pizza the rest of the year on Fridays!

And now I bring you another installment of Texting with Tony.  In this episode, I am in green on the right, Tony is on the left:

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I just have to laugh because Tony was the first one to tell me about turtle touching cotton well, when when you have to poo.  And can I just say that I love the poo icons in the iPhones – I use them all the time!  He said girls shouldn’t have turtle touching cotton – like ever.  Just like girls shouldn’t fart.  Silly boy!

Stats for the Day:

  • 1596 calories, 161 carbs, 97 protein, 37 fiber
  • A- grade on CalorieCount.com
  • 29% of calories from fat, 24% from protein and 40% from carbs
  • 70 minute arms/abs/cardio before work

Happy Friday!  This week went by fast surprisingly!  On the workout menu this morning?  Shoulders and Cardio.

Make it a great day!

Pumpkin Baked Oatmeal

Yesterday was Day 3 of the “Cleanse” and I was up and out the door again in the dark.  The key for me is not to snooze – because once I hit the snooze, I could literally be back asleep in less than 10 seconds and before I know it an hour has gone by.  Another chili morning – there was frost on the ground!

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I like how the clouds in the back almost look like mountains.

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I just looked up my leg exercise on my iPhone and went to town.  It was legs and when I first looked down it said “we are just going to work our legs today – it’s a cardio rest day.”  Huh.  I didn’t remember seeing that before.

  • Leg extensions: 2 warm-up sets with lighter weight for 30 reps
  • Wide stance barbell squat: 2 lighter sets of 15 reps, 2 heavier sets to failure
  • Leg press: 4 sets of 8 reps
  • Walking Barbell Lunges: 3 sets of 20 reps
  • Barbell Step-ups: 3 sets of 10 reps
  • Plié Dumbbell squat: 3 sets of 15 reps
  • Standing calf raise: 3 sets of 20 reps, last set to failure
  • Donkey calf raise or Leg press calf raise: 3 sets of 20 reps, last set to failure

Yep, that set above took me 40 minutes to complete.  For the lunges I did one lunge to the right, then one to the left and that was 1 rep – after 60 total reps my legs were on fire!  I almost have camel toe in this picture below – you’re welcome. Open-mouthed smile

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I’ve had a taste for oatmeal lately, and when I saw Abbe’s recipe for baked pumpkin oatmeal, I was sold.  I adapted it with what I had on hand, and ditched the extra fruit on top to lower the carbs.  Thanks for the inspiration Abbe!

Baked Pumpkin Oatmeal

  • makes 2 servings: 304 calories, 14 fat, 37 carbs, 8.3 fiber, 9.4 protein

Ingredients:

  • 1/2 cup slivered almonds
  • 1/2 cup oats
  • 3/4 cup pumpkin
  • 2 tablespoons brown sugar
  • 2 tablespoons sugar free pancake syrup
  • 1/8 teaspoon salt
  • 1.25 cups unsweetened almond milk

Heat oven to 350.  Mix all ingredients together, put in a small casserole dish and bake for 45 minutes, or until the edges start to pull away from the dish.

I was hungry when I got back from the gym, so I wish I had a better picture, but this is a keeper – swear to God it tastes like the inside of a pumpkin pie.  Since this is high in carbs, I alternated between eating a bite of the oatmeal, then a bit of vanilla Chobani so that I didn’t have a blood sugar spike.  So good!  Not only that, this piece below has a whopping 292% of your daily Vitamin A and 39% of your daily Calcium.

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No work interruptions yesterday, so I was able to hit the pool at lunch for a nice, medium paced 30 minute swim.  I have to tell you, by 10:30 my legs were sore from the strength, and the pool stretched it all out.  Don’t let the sunny skies fool you – I think our high yesterday was 43 degrees!

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Lunch was leftover black bean and barley chili that I had in the freezer.  Normally I would have sprinkled the chili with cheddar cheese, and used homemade tortilla chips for dipping.  I pretended my cut cucumbers were chips – ha, almost worked!

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I bought a 100% whole wheat Boboli crust when Hannah and I went to the Entenmann’s outlet store a while back.  When I was talking to Tony about dinner he said “when the hell are we going to have the Boboli and finally have some decent pizza around here?”  Ha!  First off, I never thought he would go for a whole wheat pizza crust, but I ran with it.  See the two lines crossed through it?  It was double marked down and only .99 cents.

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Except fuck.  I am not eating cheese on this cleanse.  How am I going to eat pizza without cheese?

My side?  Italian sausage, broccoli, red pepper and baby spinach.  Tony’s side?  Italian sausage, green olive and THREE, count them THREE kinds of cheese!  I am so proud of myself that I didn’t taste a shred of that cheese while making it.

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I finally decided to add hummus on my side! Just a couple tablespoons – this is the brand I buy – .99 cents a can and only 35 calories for 2 tablespoons.

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The verdict?  Amazeballs.  This hummus has a lemony note to it and it was absolutely delicious.  I had 3/4 of one half of this pizza – 416 calories, 49 carbs, 19 protein, 17 fat and 9.6 fiber. 

Tony loves to text me weird shit throughout the day – here is an example of our banter.  I can’t show what he started this string off with – he’s a dirty bird and our parents read the blog.

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And while I was waiting for my lunch to heat up, I jumped on Facebook and couldn’t believe my eyes!

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Tony put that sandwich on Facebook and said:  “After being forced to give up my first sandwich love ( peanut butter and banana) this is now my nirvana….the perfect BLT!”

I had to comment and ask if we had a budding food blogger in the house??  To which he replied:

If I took the sandwich outside and put multi-colored leaves and acorns around it, I would be a food blogger. I just took a picture of a samich on the counter.

Ha Ha Ha!!  I guess he’s seen me take probably 20,000 + pictures in the last five years?   I love you Tony!

Stats for the Day:

  • 1621 calories, 152 carbs, 102 protein, 73 fat and 32 fiber
  • 39% of calories from fat, 24% from protein and 36% from carbs
  • 40 minutes KILLER legs, 5 minute stretching before work
  • 30 minute swim at lunch

Alright, off to the gym – today calls for arms/abs/cardio – and I have the correct workout, thank you very much.

Make it a great day!

My EKG Was Normal!

I was sitting at my desk yesterday when I realized that I never got the results from my EKG I did over a week ago.  I called my doctors office, their hours were 11 – 7 yesterday so I gave them my cell phone number to call me back.  My doctor called me at 7:45, just as I was in the middle of doing Insanity and my first thought was “Oh shit, I hope it’s okay to work out!”   But it was normal.  I told him that was the first time anyone called me normal, and he said “well, your EKG was normal!”  Ha!

I got my ass out of bed on Day 2!  I decided I needed a bit more fuel before working out than that juice the other day, so I had a high fiber English muffin with a tablespoon of peanut butter.  I wasn’t famished by the time I got to work!

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The sun was up by the time I got to the gym.

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I had chest/abs/cardio on the workout plan.  The strength portion took me 35 minutes, then I finished off with a 4.0 mph walk at 4 incline for 30 minutes.

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Yesterday’s breakfast was different, but delicious.  I ended up making a taco “shell” out of egg beaters and egg whites.  I put 1/2 cup of egg beaters and 1/4 cup of egg whites in my 6 inch skillet that I sprayed with Pam.  I put a lid on it and cooked it low and slow – about 8 minutes, or until the eggs weren’t runny.  I put that in my tupperware container.

At work I heated up 3 ounces of taco meat that I sauted with baby spinach, put that in the taco “shell” and heated it up for a minute and a half.  Of course, this would have been better with cheese, but it was delicious – I put some of my tomatillo salsa in there and of course added hot sauce after the picture was taken.

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On the side I had a vanilla Chobani with a cup of strawberries.

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I had every intention of going back to the gym at lunch for a nice swim or bike ride.  Work got in the way again.  It makes me so much happier that I got my morning work out in – Fran, you are right about getting your workout done in the morning in case life gets in the way later in the day!

So one of the women I met at the Beef Counsel event is a bad ass fucking runner – like holy shit I’ve never seen so many muscles on a woman in person in my life!

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She’s got some great recipes on her site, so you should check them out.  The one I adapted was her beef/pumpkin/black bean taco.  You can find the full metal jacket recipe here.

I adapted her recipe based on my Cleanse – no cheese or creama on mine.Sad smile 

Beef, Pumpkin and Black Bean Tacos

  • serves one:  571 calories, 69 carbs, 38 protein, 14.5 fat and 12.8 fiber!  (if you ditch the 1/2 cup of brown rice, you can shave off 100 calories)

Ingredients:

  • 2 Ezekiel sprouted toritllas
  • 4 ounces lean ground sirloin
  • 4 ounces sweet potato
  • 1/4 cup canned pumpkin
  • 1/4 cup black beans
  • 1/2 cup tomatillo salsa
  • chopped baby spinach for garnish
  • 1/2 cup cooked brown rice as a side

I cooked the ground beef just until browned, drained off any fat and tossed in 4 ounces of cooked, diced sweet potato and added 1 teaspoon taco seasoning and put that in container.  While Jennifer pureed the sweet potato, black bean and salsa, I had my rice cooker on and didn’t want to blow a fuse, so I just mixed the pumpkin, beans and hot sauce in a separate container.

Once at work, I heated up both, then built my tacos – divided the pumpkin mixture over the bottom of the tortilla, then divided the beef and sweet potato mixture over the top, finished off the spinach and then the salsa.

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Yep, you get both pictures because I couldn’t decide!  I described this to my sister and she about puked in her mouth, but trust me, this was super flavorful and delicious – especially with a squeeze of lime over the top. Thanks Jennifer for the inspiration for these tacos!

Tony was on dinner duty – one of his favorites red beans and rice with smoked sausage.  He just cooks the rice and sausage at the same time in our rice maker – sometimes he has to run it through twice, but so simple.  I love how puffy the sausage gets!  (that’s what she said).

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Since I am not eating white rice, I ended up taking 1/2 a cup of sauerkraut and sautéed that 1/2 a honey crisp apple and 1 zucchini and 1 teaspoon Dijon mustard.  The only thing that had to cook was the zucchini, so I put that on the bottom of the skillet, and put 1 tablespoon of water and a top on and let it cook for 5 minutes.  Yummo!

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I have such shitty lighting in my kitchen.  One day I’ll get a light box!   I had about a tablespoon of the rice mixture that was stuck to the sausage.  The sauerkraut hash on the bottom though made this dish!

Since I missed out on two lunch time workouts, I decided to squeeze in a quick 40 minute Insanity after dinner. Um, note to self.  If you eat sauerkraut for dinner and then do Insanity, you will hot box yourself with the smelliest farts known to man.

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Stats for the Day:

  • 1616 calories, 167 carbs, 111 protein, 55 fat, 33 fiber
  • 30% of calories from fat, 27% from protein, 41% from carbs
  • 35 minute strength – chest/abs
  • 30 minute treadmill
  • 40 minute Insanity

Alright, it’s rise and shine time!  Off to the gym before work – legs and cardio this morning and my bathing suit is in my bag for lunch – fingers crossed I’ll actually be able to go at lunch today!

Make it a great day!

I Really Missed My Coffee

It’s funny you don’t really think about stuff that you have all the time until you decide to take it away.  My “cleanse” has nothing to do with caffeine, its all the sugary shit I put in my coffee!  And look what’s out now??!!

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Um, not sure about you guys, but I’ve already fallen in love with all things pumpkin!  I am not worried, I know I’ll bring the sugar free version into the house after my cleanse is over.  But holy yum.

So I put on my Healthy for the Holidays Facebook page Sunday that I would be switching things up – the biggest thing was getting up and getting my ass to the gym.  I purposely put that out there because I didn’t want to look like an asshole when I wrote to you today that I didn’t get up.

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I was at the gym by 7:20 – I was actually surprised at how much traffic there was that early – who knew?  It normally takes me 25 minutes to get to work, but it took me 35 yesterday morning.

For my pre-workout fuel I had a handful of almonds and 8 ounces of this drink – I bought it at Whole Foods because it was on sale – it was on the sweet side, but it was the right amount of fuel I needed.  My insulin reacts differently when I work out in the morning.  Loving the fish sauce in the background – ha!

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It was dark when I left the house, but the sun started to rise on my way.

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I ended up doing 35 minutes of back exercises, then finished up with 30 minutes on the StairMaster.

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I had every intention of heading back to the gym for a nice swim or bike ride, but a work project took me out of the office for two hours – the same two hour window I work out in.  It was too late by the time I got back, which made me all the more happy I got out of bed.   At least if I get a good workout in before work, if something gets in the way of my plans, I don’t freak out as much!

I have a new lunch bag that I am loving.  It’s pretty big, could probably fit a couple six packs in there – but I like that it holds all my containers and shit.  I just put in two flat freezer bags, and all my stuff stayed cold all day – even my apple when I felt it at 4:30 in the afternoon!

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Even though it was treat day at the office, and I actually brought stuff, I didn’t have one lick.  Not one!  That is HUGE for me.  I might not take a whole piece of something, but usually half a donut, or muffin.  Those are those mindless licks and tastes that never seem to get written down!

I made Renee’s pumpkin scones with cinnamon glaze – they smelled so good!  There was only one left at the end of the day, so I hope they were as good as they looked.

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I however, stuck with my plan and had my version of the beef and sweet potato hash I had at the Beef Counsel weekend.  I found these sprouted tortillas when we were at Whole Foods.  While they kind of looked like ass, I was pleasantly surprised that I loved not only the flavor, but the texture – a bit chewy?

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I made mine simple though – 4 ounces diced sweet potato, 4 ounces diced lean sirloin steak that I sautéed in 1/2 teaspoon coconut oil and 1/2 teaspoon cumin, salt and pepper.  I added some of my tomatillo salsa to the taco – and the combination of the salsa against the sweet potato was amazing!

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I was way too hungry after working out to take a decent picture, but trust me, this is a winner!  The strawberries in the back were delicious too – are we coming into strawberry season?

Lunch was delicious – I didn’t even miss the tortilla chips I usually have on the side for dipping!  Leftover Cincinnati Chili over a cup and a half of spaghetti squash.

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My goal was to drink a gallon of water yesterday too – my cup at work is 24 ounces – there are 128 ounces in a gallon.  I have a water app on my phone, and I had 4 cups at work so I only had to drink 36 ounces last night after dinner – no problem. Open-mouthed smile

I had BLT burgers on the menu, but my plate was a bit different from Tony’s.  I didn’t have a bun, and I had raw jicima “fries” and spicy cucumbers on the side.  Peggy, I love this mustard hot sauce – thank you!  The lettuce was on the bottom and I had bacon and diced tomato on top.

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Wait, it’s missing something?  Mustard!  Ah, that’s better.

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My evening snack with my tea was an ounce of unsalted almonds.

Stats for the Day:

  • 1560 calories, 143 carbs, 117 protein, 58 fat, 31 fiber
  • A- grade on Calorie Count
  • 33% of calories from fat, 30% from protein and 36.5% from carbs
  • 35 minutes of back strength, 30 minutes cardio StairMaster

Alright, time to go into the dark and head to the gym.  BBBRRRRR!!!  It’s only 28 degrees – not ready for the cold yet!

Make it a great day!