Showing posts with label Burn Calories. Show all posts
Showing posts with label Burn Calories. Show all posts

Friday, January 8, 2016

MY 68 Day Challenge; Whole30 Day 1

You cannot improve in one area of your life without it having a positive trickle effect into other areas.

Testing the waters before "go" day we omitted cream in our coffee about a week ago.  This seemed a little more challenging than other sacrifices.  No rich creamy coffee goodness.  No grande non-fat latte frothing in  the green cup.

To pull a quote from The Whole 30 by Melissa Hartwig and Dallas Hartwig
Beating cancer is hard. Birthing a baby is hard, Losing a parent is hard.  Drinking your coffee black is. not. hard.  You've done harder things than this, and you have no excuse...
Truthfully, it is a little hard.  We create these morning rituals to start our day happy, invigorated, and fulfilled.  Black coffee just isn't as rich and delectable and yummy.  There is a  positive trickle effect to drinking it black ...less coffee.  1-2 cups instead of 2-3 cups.

We can do this.
What is the 68 Day Challenge?  Check it out on Facebook:  68 Day Challenge

Sunday, January 3, 2016

My 68 Day Challenge; The Whole30

To successfully achieve a goal you should spend 80% of your time in planning to ensure that the 20% you spend executing can be done with excellence.  Planning on successfully completing the Whole30 program I started my planning by reading the book It Starts With Food.

After reading this book, with an open mind, I believe that adjusting your diet for 30 days can make you feel better, sleep better, think better, and perform better.  If you want to lose weight, that is an added benefit.

It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected WaysIt Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways by Dallas Hartwig
My rating: 5 of 5 stars

This book is absolutely fascinating.
To those who gave it very skeptical reviews, I ask . . .why did you buy this book in the first place? Did you not read the description first?
I will be gifting this book frequently.

View all my reviews

I'm doing the Whole30 as part of a great program sponsored by my employer The 68 Day Challenge.  It's open to the public.  Check it out!

Saturday, January 2, 2016

My Whole30 Challenge

The top reason I have stayed with the same employer for over 20 years (dating myself) is that it is so great to work for a company with tremendous opportunity that encourages you to grow as a person.  Several years ago they made it even more fun to do so with the 68 Day Challenge.  Check it out here on Facebook:  The 68 Day Challenge.

W9 Manifesto-for-FB-Cover NEWThe challenge I am taking on this year - the Whole30 Program.  30 days of cleaner eating for better health.  No grains, beans, dairy, added sugar, and alcohol for 30 days.  What is  attractive about this program?

Wednesday, March 18, 2015

Sofa to 1/2 Marathon in 65 Days Part 6

Oh no!  I'm late for this post.  What to do when you don't have a schedule - wing it.
-run your favorite distance
-run your fastest mile
-run your furthest distance
-run your favorite course
-cross train
-do anything just don't skip a day because one will turn into two, then three and then you're back on the sofa


This week: (days 33-39)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 10 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 40-46)
Monday - off
Tuesday - 2 miles
Wednesday - 4 miles
Thursday - off
Friday - 4 miles 
Saturday - 2 miles
Sunday - 8 miles (don't worry if you walk most of this.  Try to run as much as you can)

Tuesday, March 3, 2015

Sofa to 1/2 Marathon in 65 Days Part 4


You can do this!  Starting is the hardest part, but I promise it gets easier.


If you miss a day the best thing to do is forgive yourself and get back on track.  It's OK to miss a few.  Just don't miss most.  If you are sitting at work and you skipped your morning run try to get in a brisk walk on a break.  Find a hallway or a staircase and get your heart pumping.  You don't need to break a sweat to be doing something great for your body.  Just get moving.

If 5 days of running is too monotonous for you, then mix it up with a Freakin Fabulous Friday.  Get in 30 minutes of your favorite exercise. Swim, bike, lift, go to a group fitness class.  Here's what Runner's World says about adding cross training to your routine

Monday, February 23, 2015

Sofa to Half Marathon in 65 Days Part 3

We can all find a million reasons why we can't exercise.

The Oscars kept me up too late
I have bad knees
I am too busy
Can't breathe
It's too cold
I don't have good shoes
I don't have cute clothes

All you need is one good reason why you should.  
Here's mine
This week's training: (days 12 - 18)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 2 miles
Saturday - 2 miles
Sunday - 5 miles (don't worry if you walk most of this.  Try to run as much as you can)

A peek ahead to next week: (days 19-25)
Monday - off
Tuesday - 2 miles
Wednesday - 3 miles
Thursday - off
Friday - 3 miles
Saturday - 2 miles
Sunday - 7 miles (don't worry if you walk most of this.  Try to run as much as you can)

Friday, August 22, 2014

From Couch to Marathon in 58 Days

Crazy?  Yes, a little.

Here's the thing.  I've fallen and I can't get up.  Running almost daily for 6 years, I haven't run regularly since June.  I've tried to get back on course, but I have failed.  I need a BIG CRAZY goal. This is my last ditch effort to get it together.

October 19th is the Detroit Marathon and I am committing today to do it.
Mario Andretti


Sunday, July 6, 2014

Blueberry Mojito Smoothie

“A garden to walk in and immensity to dream in--what more could he ask? A few flowers at his feet and above him the stars.” 
― Victor HugoLes Misérables

My garden is my pride and joy.  I love being able to relax in the back yard with a different scene almost daily depending on what is in bloom.  Tucked away in the blooms are edible delights that almost look too pretty to eat.  Chives in the spring and fall, strawberries in early summer, blackberries in late summer, and herbs almost year round.

Not big on rum, a server at my old favorite restaurant (so sad that it is gone) talked me into ordering a blueberry mojito.  I have to say, it was fun summer awesomeness in a glass.  It was this morning's inspiration for our morning smoothie.

Blueberry Mojito Smoothie

Printable Version

Sunday, June 8, 2014

He Happy, She Happy, We Happy

The dilemma - we are grilling steaks.  We picked up beautiful bone-in ribeyes, the king of all steaks.  He wants lionized hash browns as a side.  She wants healthy sides. Ahhhhh!  How do we make everyone happy?

I took a stab at making a healthier version of this diner favorite.  It was fantastic.

Baked Lionized Hash Brown

Printable Version

Ingredients

Sunday, May 4, 2014

Sneak in an Avocado

Did you know that an avocado is actually a fruit?  I didn't.  I always thought it was in the veggie group.  Green, slimy, kids won't eat it.  It must be a veggie.  Digging deeper the avocado is a berry.  My kids new better.  "Mom, everything with a seed is a fruit".

High in fiber (10g), vitamin C, vitamin B 6, and more potassium than a banana sneak these heart healthy fruits into your morning smoothies.

We enjoy this recipe so much we have it every week.

Wednesday, February 19, 2014

Breville Juicer and Vitamix


“Instead of being oppressed by the Tyranny of the OR, highly visionary companies liberate themselves with the Genius of the AND – the ability to embrace both extremes of a number of dimensions at the same time. Instead of choosing between A or B, they figure out a way to have both A AND B.” Success Built to Last,  Jim Collins
 
Having posted a lot of smoothie recipes I get asked what type of juicer I own and my answer is, it depends on what you want to do and what your tastes are.  In my case, I like delicious fruit smoothies (and these are an easier sell to the 9 year old boy) AND I like smooth fresh vegetable juice.  To have both you need different equipment.  If you want to choose between brands, like Vitamix OR Ninja then the Tyranny of the OR applies.  You do not need two machines that do the same thing.  On a side note, spend the money and get the Vitamix.  If you want smoothies AND smooth juices without pulp then Embrace the Genius of the AND and purchase both a blender and a juicer.

VITAMIX OR AND BREVILLE

Vitamix


Creates smooth, thick, recipes that depending on the ingredients, may be chewy
Best uses: soft fruit such as:
    bananas
    mangoes
    citrus
    berries
    greens
recipes that add ice or liquid
recipes that add a liquid sweetener such as agave
 
Not the best for: hard fruit and vegetables such as:
    carrots
    apples
    beets
    ginger
The powerful motor in the Vitamix will certainly handle the above items, but it makes a chewy juice that will be a difficult sell to young ones.
 

 

Friday, February 7, 2014

Indoor Cardio; Speed Intervals

Do you know which one is me?
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”  ~Randy Pausch, The Last Lecture

I am going to share a secret with you....

Wednesday, February 5, 2014

Mango Kiwi Smoothie

I made a beautiful fruit platter for breakfast this weekend.  Instead of trying to bag up the leftovers and hope that they still look attractive enough for the kids to eat them I threw them into the blender. 

"Life's too short to hang out with people who aren't resourceful." ~Jeff Bezos
 
 
This recipe is great for breakfast, an afternoon pick me up, or post workout nourishment.

Saturday, February 1, 2014

Day 4 Losing 6 Pounds in 2 Weeks

One of the best time savers I have found is cooking once to eat many times.  Sometimes this means
making a gigantic pot of spaghetti sauce and portioning it out in tupperware to stow away in the freezer for many pasta nights to come.  Sometimes this means making simple dishes that can be spruced up or combined to make new exciting future meals in a snap.

This week I made polenta and roasted asparagus as

Friday, January 31, 2014

Day 3 - Losing 6 Pounds in 2 Weeks

We are never so much disposed to quarrel with others as when we are dissatisfied with ourselves.”  ~ William Hazlitt

We are always our toughest critics.  When starting any weightloss endeavor you must have a goal and a timeline that are reasonable and you must cut yourself some slack in the middle.  Day 3 has not been my best day, but I am not going to sweat it.  I was thrown off of my game by a snow day - the 7th snow day this season - and I had a fun day with the kids and got to try out a new recipe.  Not the best day for moving me towards my goal, but still a fantastic day.

Here are my measurements using the 4 Keys to Successful Weight Management

Day 3

Thursday, January 30, 2014

Day 2 - Losing 6 Pounds In 2 Weeks


Feeling good after day 1.  Celebrating the small successes help motivate you to stay the course.
"There are two possible outcomes: if the result confirms the hypothesis, then you've made a measurement. If the result is contrary to the hypothesis, then you've made a discovery". ~ Enrico Fermi
Here are my measurements for Day 2 of my 14 day weight loss journey using the 4 Keys to Successful Weight Management

DAY 2

Sustenance - fuel

Breakfast -1 Greek yogurt, Fage 0% peach
Snack -2 chocolate chip cookies (I gave blood. They were my reward ?)
Lunch -mujadara (2 cup serving)
Snack -veggie sticks (2 cups carrots, celery, cucumbers)
Dinner -1 slice Hungry Howie's cheese pizza
Snack -2 pieces dark chocolate

Sweat - exercise

Wednesday, January 29, 2014

Day 1 - Losing 6 Pounds in 2 Weeks

They say to new moms that "it took you 9 months to put on the weight, give yourself at least that much time to take it off".  Not many women whom I know bought into that.  Most of us thinking of a much nearer birthday, or formal event that would require a slinky black dress and setting our sights on that date as the target.

I am going to use that rule to take off weight gained during business travel and log measurements that I feel are important to achieving this goal, The 4 Keys of Successful Weight Management.  2 weeks to put on the weight, 2 weeks to take it off.

Measurement is the first step that leads to control and eventually to improvement. If you can’t measure something, you can’t understand it. If you can’t understand it, you can’t control it. If you can’t control it, you can’t improve it.”  ~  H. James Harrington

DAY 1

Sustenance - fuel

Mujadara, Rice and Lentils Recipe

Middle Eastern food is one of my favorite food groups.  I can eat it every day.  Although I enjoy cooking, I find that many of the recipes either require too many ingredients that I do not have or require way too much labor (chopping parsley for days).  Mujadara, however, is one of my favorites to make at home.  The ingredients and the instructions are basic and you can cook it once and eat many times.

Mujadara is a low calorie, low cost meal packed with health benefits.  This recipe is super easy to make (except that I have a tendency to burn instead of caramelize the onions). I love to make it as a side dish for dinner and then enjoy the left-overs as a main course for lunch.  Dr. Oz lists lentils as one of the best anti-aging super foods and here's more on the 7 Health Benefits of Lentils.
 
Printable Version
3 onions
1 bag lentils
1 c long grain brown rice
6 cups low sodium veggie or chicken stock
1/2 Tbs. cumin
salt
pepper
olive oil

cut 1 onion into 1/2 inch pieces
heat olive oil in frying pan
caramelize onion (cook until dark brown, but careful not to burn)
remove from pan and set aside

Dice remaining 2 onions
Cook diced onion in olive oil in a saucepan on medium heat until soft, 2-3 minutes

Tuesday, January 28, 2014

4 Keys to Successful Weight Management

Here goes the journey of dropping the 6 Pounds of Chicago gained while traveling for business.  It's important to know that there is not one facet that contributes to how successful we are in weight management.  There are many things that attribute to our overall health and well being.

4 Keys to Successful Weight Management

1)  Sustenance

- when trying to lose weight many of us stress over the food we eat looking at food only as "calorie intake" or "fat consumption".  Rather we need to consider food as sustenance; the fuel we need for nourishment and sustaining life.  It's more important to make healthy choices about the types of foods we consume than anguishing over how much.  If you are trying to lose weight mac -n- cheese isn't the best option.  Cutting your calories to zero isn't a good option either.  It will leave you with no energy to get through the day and rituous mood swings.  From Food and Mood in a 2011 US News. article "Most people understand the link between what they eat and their physical health," says registered dietitian Elizabeth Somer, author of the 2010 book Eat Your Way to Happiness. "But the link between what you eat and your mood, your energy, how you sleep, and how well you think is much more immediate. What you eat or don't eat for breakfast will have at least a subtle effect by mid-afternoon, and what you're eating all day will have a huge impact today and down the road."

2)  Sweat

- physical exercise is crucial to a healthy lifestyle and to sustainable weight loss.  You have to get your heart ticking and sweat a little. 

Wednesday, January 22, 2014

6 Pounds of Chicago

My problem, when it comes to diet and exercise, isn't knowing what is right and wrong and isn't even the lack of having a good plan.  It's that I posses no discipline. Zip, zero, zilch.  Berta, the 300 pound Italian girl inside me, Berta, always wins out when there are tasty treats about.

I headed out for two weeks of business travel.  I packed up apples, halos, and granola bars.  I cut up celery sticks, cucumbers, and carrots.  My iPod was loaded with awesome workout tunes and I packed up an extra bag just for sneakers, sports bras, and running gear.

The plan: eat well, exercise daily, and use these two weeks of business travel to amp up physically.

The reality: 

6 Keys to Staying Hydrated

                                  Hydrate                                                                   Nutrate                  ...