Tuesday, April 29, 2008
(all the quantities listed are for reference. You can use more or less to taste)
- mince 1-2 cloves of garlic
- mince 1 thick slice of onion (any kind will do, but I prefer red)
- add the minced garlic and onions to the ground pork
- add seasoning of your choice (salt & pepper or everglades seasoning works great)
- add some Worcestershire sauce (you can also use A1 or any other steak sauce you like)
- put gloves on and massage the meat to mix in all the ingredients evenly
- make into patties and grill (1 lb makes about 4 patties)
- mince 1-2 cloves of garlic
- mince 1 thick slice of onion (I prefer red)
- chop any leftover vegetables you have into bite size pieces (I usually use a combination of peppers, zucchini, squash, cucumber, mushrooms, radish, tomatoes--anything really that you don't mind eating raw)
- combine all ingredients in a bowl
- season the veggies to taste (salt & pepper is usually enough since the minced garlic and onions sever as seasoning too--I gotta remember to add some fresh basil =P)
- add extra virgin olive oil and vinegar (white or red wine works well) to taste
- serve; this keeps well refrigerated for a few days. If you put too much oil/vinegar it may get soggy though.
I knew I could do the 5 minute runs, I did them on Sunday, but I was apprehensive for some reason. I ran the first interval slowly without a problem; I wanted to preserve my energy and be able to do the last run. I ran the 2nd interval a tad faster, and I maintained that speed for most of it. I tried doing the last interval even faster (which is still fairly slow compared to some of you), but I couldn't keep it up the whole time. I slowed down a bit in the middle of it and then sprinted the last minute or so. I finished it! I am looking forward to Thursday, but 8 minutes seems like an eternity. I couldn't stop looking at my watch during the last 2 intervals, I can't imagine how its going to be when I have to do 20 minutes in a row, during a 5k nonetheless.
When I started this program, I had complete faith in it and had no doubt I'd be able to do each run when the time came. I read all of your entries and get inspired, but now that is so close I am a tad intimidated. I know I'll be able to do it, and the adrenaline from the race will help, but I am going to be so bored! LOL.
Monday, April 28, 2008
baked breaded tilapia - I just followed the package instructions I got from Publix, but basically just bread the fish and bake at 450 for 5 minutes on each side.
stuffed mushrooms (hidden mickey)
I followed this recipe with some variations: orange peppers instead of green, minced garlic/onions instead of salt, olive oil instead of butter, bread crumbs instead of toasted bread and I forgot about the pepper and parm cheese.
Saute zucchini & orange peppers
Just cut and saute in olive oil for a few minutes with your favorite seasoning. I also added some minced garlic and onions. I chose these veggies because I had already cut part of the pepper for the mushrooms and wanted to make the zucchini before it went bad.
From their site, www.meatlessmonday.com/, where you can read more details, tips and recipes.
Meatless Monday is a national public health campaign to help prevent heart disease, stroke, diabetes, and cancer -- four of the leading causes of death in America. A simple way to prevent these diseases is to eat [...] [food] lower in saturated fat, found mainly in meat and high-fat dairy products. If Americans cut out meat and high-fat dairy just one day a week, they would meet the government's dietary guidelines.
Based on their nutritional guidelines, "meatless" means no red meat, pork or poultry. Seafood -- which is high in nutritional value and "good fats" our bodies need -- is encouraged [...]
So, why Mondays? [...] Monday is a great time to start the week on a lighter note, especially for those of us who tend to overindulge over the weekend.
My meatless meals today:
- Breakfast: scrambled egg beaters and veggie sausage (which I accidentally purchased, but are quite tasty).
- Morning Snacks: banana; Quaker Oatmeal Chocolate Chip Cookie
- Lunch: Smart Taste Pasta (with 3x the fiber and calcium equal to an 8oz glass of milk) with, shrimp saute in extra virgin olive oil and the leftover veggies from last night.
- Afternoon Snacks: homemade popcorn
- Dinner: Tilapia with stuffed mushrooms and zucchini or some other veggie
Sunday, April 27, 2008
Friday, April 25, 2008
Previous Weigh-in: 136.4
Current Weigh-in: 136.2
Weight Difference: -.2
Total Weight Loss: -15.8 in 85 days
Current Goal: 135 lbs (1.2 lbs to go)
Not much of a loss this week, but at least I did not put on any weight. I ate awful last weekend, so it would not have surprised me; I guess I made up for it with all the activity I did this week. I weighed myself before and after the run, and it seems I lost about 1/2 a pound just from this morning's workout. I also rode my bike to work today and to Waterford yesterday. I am feeling great!
This is another favorite from a different issue that requires no cooking, just lots of chopping. You can use any veggies you like really, not just the ones mentioned. I usually just throw in every leftover veggies I have before they go bad, some minced garlic and onions, and season to taste with salt, pepper, olive oil, and vinegar. Jason didn't like how marinating it overnight made the veggies soggy, so I usually chop everything, put it in a bowl, refrigerate it, then mix in the olive oil and vinegar before serving and add salt/pepper to taste if still needed.
PREP: 30 MINUTES MARINATE: 8 TO 24 HOURS
This tempting meld of Mediterranean flavors also boasts valuable antioxidants that promote eye health.2 tablespoons lemon juice
1 tablespoon organic extra-virgin olive oil
1 tablespoon finely chopped shallot
2 cloves garlic, minced
1 teaspoon chopped fresh oregano or ¼ teaspoon dried oregano, crushed
¼ teaspoon kosher salt
1⁄8 teaspoon ground black pepper
1 small organic zucchini
1 small organic yellow summer squash
1½ cups fresh whole small Publix GreenWise Market Organic Mushrooms (4 ounces)
½ of a small red organic sweet pepper, cut into square pieces (½ cup)
ONE For marinade, in a small bowl whisk together lemon juice, olive oil, shallot, garlic, oregano, salt and pepper; set aside.
TWO Using a vegetable peeler, shave off long, thin strips of zucchini and yellow summer squash. Set a resealable plastic bag in a large bowl and place zucchini, summer squash, mushrooms and sweet pepper in the bag. Pour marinade over vegetables; seal bag. Marinate vegetables in the refrigerator for 8 hours or overnight, turning bag occasionally.
THREE To serve, drain vegetables, reserving marinade. Arrange vegetables on serving plates or a serving platter; drizzle with reserved marinade. Makes 6 to 8 servings.Nutrition Facts per serving: 38 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 85 mg sodium, 3 g carbo., 1 g dietary fiber, 1 g protein.
This is my current favorite side dish to make. I've had it twice for dinner, and once for lunch this week. I have leftovers for this weekend also. It is super easy to make and very tasty. I tend to mix it up a bit and throw some squash or zucchini into the mix towards the end of the cooking time to get even more veggies in my meal. I imagine you can throw any other veggies you want in there too, such as carrots. The potatoes take the longest to cook, and I like to use red onions for flavor while they cook, so I just throw sliced squash in the last few minutes to warm it up and take the flavors since I don't like them to get soggy.
PREP: 20 MINUTES COOK: 20 MINUTES
Sweet potatoes add more than an unexpected taste twist to the mix. Just one serving also provides 150% of the Daily Value for vitamin A.
1 tablespoon organic olive oil
12 ounces organic sweet potatoes, peeled and thinly sliced (about 2 small)
8 ounces organic red potatoes, thinly sliced (about 5 small)
4 ¼-inch-thick slices onion
1 teaspoon snipped fresh rosemary or 1 tablespoon snipped fresh basil
1⁄8 teaspoon salt
1⁄8 teaspoon ground black pepper
2 tablespoons grated Parmesan cheese
ONE Heat oil in a very large nonstick skillet over medium heat. Add potatoes, onion slices, rosemary (if using), salt and pepper. Cover and cook 10 minutes, gently turning potatoes 2 or 3 times during cooking.
TWO Uncover and cook 10 to 15 minutes more or until potatoes and onion are tender and lightly browned, gently turning once. Sprinkle with Parmesan cheese and basil (if using). Remove from heat. Makes 4 to 6 side-dish servings.
Nutrition Facts per serving: 149 cal., 4 g total fat (1 g sat. fat), 2 mg chol., 149 mg sodium, 25 g carbo., 4 g dietary fiber, 3 g protein.
Thursday, April 24, 2008
Again, controlling my breathing goes a long way, drinking plenty of water, and wearing the right clothing for the weather. One nice side effect of all this outdoors exercising is that I am looking Puertorrican again :) I should probably wear some sunscreen.
I am really going to try to bike to work at least 3-4 times a week. It will give me regular exercise and I am sick of throwing all that money away on gas. Here is hoping this bike ride burnt enough calories to show a loss tomorrow--though I suspect that slice of pizza I just had negated it :( But it's all good, it's all muscle I tell ya ;)
Wednesday, April 23, 2008
So this was a pretty big jump and I finished it without wanting to die. My calves were hurting a bit during the runs, but adjusting my stride or speed seemed to alleviate that. It is amazing how much your body can do if you just put your mind to it and you maintain a regular breathing rhythm. Ever since I started to really pay attention to my breathing I've had no side stitches, which is fantastic! I am beyond proud of myself for getting this far and I have every confidence that I will finish this program and be able to run 30 minutes by week 9. How far 30 minutes of running will take me? Well that is a different story, but one thing at a time :)
I know I should not focus on speed at this time, and I am not, but it baffles me that I am maintaining pretty much the same pace (14-15 minutes a mile) from week to week. You would think that running more than walking would help my pace a little, but I suspect that my walks are slower because I have more to recover from. I will continue working the program until I can run 3 miles then I will worry about increasing speed.
Monday, April 21, 2008
Saturday, April 19, 2008
I bought some new bike shorts at Target yesterday and they are amazing. They are seamless and I barely feel they are there. I didn't want to take them off when I was done. It seems I may have pulled a muscle behind my left knee because it feels a little tender, but hopefully it will go away by Monday so I am not derailed from the program. I really cannot wait to start week 4 and get one step closer to being able to run a whole mile straight.
Friday, April 18, 2008
Previous Weigh-in: 137.6
Current Weigh-in: 136.4
Weight Difference: -1.2
Total Weight Loss: -15.6 in 78 days
Mini Goal Exceeded: > 15 lbs lost
Current Goal: 135 lbs (1.4 lbs to go)
I wasn't expecting much of a loss this week since I have not been as active as normal and my food intake has been off (not really eating bad foods, but probably not eating enough because of stress). I did continue with the C25K running program 3 days this week, but that was about all I did; I did not lift weights or do much else on the days off. But I am thrilled that I've lost over 15 lbs total in the past 2 months.
Thursday, April 17, 2008
Tuesday, April 15, 2008
I really want to get the nike+ ipod sports kit (for which I would also need to buy an ipod nano) or SportsBand, but do I really need 'em?
I would really love to try it out first, anyone have an ipod nano I can borrow for a few days? I have other ipods I can lend you in the meantime.
The next two weeks will be extremely stressful as school comes to a close and I frantically finish grading. I have way too much going on right now, and I am feeling overwhelmed. I am hoping my weight loss and workout programs won't be affected, but something has to give. Oh well. Here is hoping May arrives soon and I get everything done in time.
Saturday, April 12, 2008
Friday, April 11, 2008
Previous Weigh-in: 140.2
Current Weigh-in: 137.6
Weight Difference: -2.6
Total Weight Loss: -14.4 in 71 days
Mini Goal Exceeded: Weight < 140 lbs
Current Goal: 135 lbs (2.6 lbs to go)
I am finally showing a significant weight loss and I weigh under 140 lbs! Obviously I have been very active this week with 4 days of C25K walk/runs and 20-30 mins of weightlifting and abs on the other days. I also did yoga last Sat and will probably do that tonight and after the race. I kinda miss kickboxing, but I don't want to overwork my legs so I am focusing on upper body and abs on days off from running. I am taking it easy tonight to give my body a rest and be ready for the race tomorrow.
Thursday, April 10, 2008
Tuesday, April 8, 2008
Sunday, April 6, 2008
Friday, April 4, 2008
Previous Weigh-in: 140.4
Current Weigh-in: 140.2
Weight Difference: -.2
Total Weight Loss: -11.8
Current Goal: 135 lbs (5.2 lbs to go)
I am a little disappointed that I practically lost no weight this week. I felt I was fairly active, but I guess I didn't make the best food choices. I think I got carried away because of last week's huge loss (which I knew wasn't entirely real) and made some bad choices. I ate out 3 times this week, including the character buffet at Disney after the race, backyard burger yesterday, some fried food and a milkshake on Wed (I hadn't eaten anything fried or had a milkshake in about 2 months). Since I've been more active, I've also been more hungry but I guess I did not choose the appropriate additional calories (even though I felt I ate more veggies and fruit than usual this week). The other explanation, which I prefer, is that I am gaining muscle from all the walking/jogging/biking and weight lifting I've been doing. I am sure it is a combination of these. At least I did not have a gain, but it is a little frustrating that I cannot break the 140 lbs mark. On a more positive note, I can now fit comfortably into a suit I've own for years and have only wore once if at all. I'll have to kick it into high gear next week to make up for this week and get ready for next Sat's 5K.
It is a 9 week program where you do intervals of jogging and walking for 20-30 minutes 3 days a week (including a 5-minute warm up brisk walk and cool down). Each week you increase the amount of jogging vs walking and eventually decrease the total amount of walking until you are just jogging. By the end of week 5, I should be jogging 2 miles in 20 minutes without walking (except for the warmup). From week 7-9, I'll just be jogging (plus the 5-minute warmup) each day starting at 2.5 miles and being able to jog 3 miles / 30 minutes by week 9. So in a little over 2 months I should be able to complete a 5K without walking in under 35 minutes.
I completed the first workout today and I am so excited that I actually managed to jog for the whole time that it indicates--a combined total of 8 minutes out of 30 or so-- for a total of 2 miles. This may not seem like a lot of jogging, but I don't think I even was able to do this much last time I tried this. I am definitely starting to see and feel the muscle in my upper thighs and calves from the walks and jogging I've been doing lately. Now I just need to work on toning the inner thighs. I also need to remember to do yoga because my muscles are a bit soar.
If you are interested in trying this out (it's a great way to start even if you do not think you are a runner), here are some excellent resources to get you started:
- C25K Running Plan - This sites describes the program and what to do each of the 9 weeks.
- C25K Checklist - This site is just the chart of the 9 week program with checkboxes to track your progress. It uses a browser cookie so it remembers what you checked from one visit to the next.
- C25K Podcasts by Ullrey - One of my biggest worries was how I was going to keep track of when to run, when to jog, and when I had done enough intervals. These podcasts make it super easy and include workout music to keep you motivated.
- Podrunner: Intervals - Another great C25K podcast with more upbeat music. Instead of telling you when to run or walk, this podcast uses a sound to alert you when to switch.
- Couch to 5k LJ Community - very active and supportive community of beginner runners. Great place to find motivation and inspiration.
- c25k.com - even more great links about the program and running in general.
So who's with me? I know we can all do this!