Monday, September 30, 2013
It's starting to feel like fall around here!! One thing that I love about fall is the crisp, cool nights. I love to sleep with the windows open at night. We opened the windows Friday evening and left them open Friday and Saturday night. No problems Friday night. But, yesterday morning, I woke up with a sore throat and have been dealing with it since then. :-( Hot tea has been my friend since then!!
Saturday was long, slow run day for my Pathways group. They are currently training for the Tulsa Run 15k. We ran 7 miles Saturday morning.
It was a distance PR for many of them. It was about 75 degrees when we started but we had about 60% humidity which made it a little bit challenging but they all did a fabulous job!! Afterward, we all went to FirstWatch for breakfast. It was fun!! I really enjoy working with this group. They are so determined and so much fun!!
Hubs and I did a little shopping and then we watched the OU/Notre Dame game. We went out for a little boot scootin' after the game.
Yesterday, was pretty uneventful due to the sore throat. I caught up a little bit on household chores and TV shows that I had recorded. We did a little grocery shopping but I didn't do any meal prepping. Hopefully, I'll have time to do that tonight. We watched "Iron Man 3" It was ok but the first one is still my favorite!!
Today, my Pathways group is doing speedwork at the track. Then, hubs and I are going to do Insanity plyo circuit.
I've finally got hubs interested in working out with me and I'm excited about that!! I'm glad he's committed to improving his health and fitness!! We decided that we're going to do Insanity with strength training built in. I run with Pathways on Monday and Wednesday. On those days, we'll do an Insanity workout. On my non-running days, we'll do strength training and abs. Saturday will be our long run days. We'll be working out 6 days each week. I'll be making out a calendar today so that it will be easy for us to keep up with.
Ok, that's all for now. Take care and have a wonderful Monday!!
Friday, September 27, 2013
I'm so glad it's finally Friday!! This has been a long, challenging, stressful week with lots of changes in healthcare affecting many jobs. I'm afraid it's going to get much worse before it gets better. And to think that I went to school to be a nurse so I would always have a job no matter where I went. Sadly, I don't think that is the case anymore. :-(
Yesterday was day #4 of the SNAP challenge. Husband is still eating the goulash for lunches and I took tuna for lunch. Today is the last day of our challenge. I'll recap later.
Tomorrow morning, we're scheduled to run 7 miles. This will be a distance PR for many of my runners. I'm excited to be leading them on this journey!!
Ok, gotta go get ready for work now.
Have a fabulous Friday!!
Thursday, September 26, 2013
Yesterday was day 3 of the SNAP challenge. I was worried about hubs because I didn't pack his food the previous night. He packed his own food and ended up doing pretty well, actually. I stuck to my bland baked potato for lunch and had celery/raisins/peanut butter for snacks. I think my tummy has finally started to settle down some, so today I'm taking tuna lettuce wraps for my lunch.
Tomorrow is the last day of my challenge and I'm going to have some food leftover going into next week. My goal of this challenge was to demonstrate that one could purchase healthier foods on a budget. I think that most people believe that eating healthy has to be expensive. It's true that I didn't end up with as much produce as I usually purchase, the one thing that I tend to have to throw out because it went bad before I could use it is produce! Perhaps I've been over buying! I think that it's important to meal plan and shop strategically if you're on a tight grocery budget. I also firmly believe in the "cook once, serve twice" concept. It is basically repurposing left overs to get the most bang for your buck.
While I was doing research for my challenge, I found this blog, Cook for Good that has great tips for shopping/cooking/eating on a budget.
My Pathways group ran 4 hilly miles last night. It was a GREAT run! The hills were challenging but everyone gave it their best effort and did an amazing job!! I'm so inspired by this group!!
After I got home, I tried the fat burning circuit that I posted yesterday. I got 2 rounds done when I noticed that my form was poor. I was super tired so I decided that 2 rounds was better than no rounds and I called it a day!! Hopefully, I won't feel so tired and can get in a full workout tonight, especially since I've finally got hubs motivated to work out with me!!
He bought me a weight bench for my birthday last week but I've yet to use it because he is using it!! LOL Hey, whatever it takes to inspire him to take better care of himself I guess.
Well, I guess that's all I've got for now. Have a fantastic day!!
Wednesday, September 25, 2013
And, it's WORKOUT WEDNESDAY!! Here's what I've got for you today:
What workouts are you currently doing??
How do you save money on groceries??
Tuesday, September 24, 2013
Day 1 of the SNAP challenge is complete and was successful. I packed a home made oatmeal packet for breakfast, carrot/celery with peanut butter for snacks and lunch was the chicken, rice, black beans and corn. I never felt hungry and was adequately fueled for a 3.5 mile run after work.
My husband had oatmeal, a half peanut butter sandwich, 2 boiled eggs, goulash, and carrots/celery for a snack. He complained of feeling hungry in the late afternoon but he had plenty of food to eat. He just needs to redistribute it to keep himself feeling full longer.
The only issue I can say that I experienced was in the late afternoon. I'm used to eating some type of a sweet treat in the late afternoon. Yesterday I didn't pack one and I was missing that little treat. I wasn't hungry, it was just missing something that I'm used to. I think will eat some raisins w/ my celery and peanut butter this afternoon to help satisfy that sweet tooth. Or, because we stayed under our $45 budget, I might eat an apple that I have on hand.
Let me take a moment to clarify my motives here. I'm not trying to spark a political debate about government entitlement programs. As a nurse case manager, I'm well aware that there is abuse of the system. But with 48 million hungry people in America, I think that abuse is the exception to the rule.
My goal is to demonstrate that there are better food choices than boxed macaroni and cheese, white bread and lunch meat. Processed foods might be more affordable and convenient, but they are usually high in fat, calories, carbs and sodium which can lead to health problems like obesity, hypertension, and heart disease. I'm convinced that, with proper planning, it is possible to eat healthy, nutritious food on a budget. That's what I'm hoping to prove.
I asked my friend Jessica from Carpe TheSangria to help me with this challenge. She is a registered dietician and I'm sure she is aware of the challenges that SNAP recipients face. Here's a 3 day meal plan that she came up with:
Snacks: Caesar Oyster Crackers (recipe), fruit (canned or fresh)
Dinner: Mini Pizzas (recipe)
Snacks: Ants on a log (celery, peanut butter, raisins)
2 cups sugar
1 cup canola oil
1 tsp salt
3 cups flour (half whole wheat)
1 tsp baking soda
1/4 tsp baking powder
1/2 cup cocoa
1 tsp vanilla
2 cups shredded zucchini
1/2 cup chopped walnuts (optional)
Beat eggs, sugar, oil and salt until well mixed. Then add the rest of the ingredients and mix. Spray cupcake tins with non-stick spray and spoon in mixture. Bake for 20 minutes at 350 degrees F, or until a toothpick or knife inserted comes out clean. This recipe can also be made into bread; bake for 60 minutes in greased loaf pan.
Pinto beans, canned (or refried beans, canned)
Scrambled EggsSalsaWhole-wheat tortilla
Casear Oyster CrackersSpread pinto beans, cheese, eggs and salsa on tortilla. Roll it up!
11 oz oyster crackers
1 (12 oz), packet Casear salad dressing mix (or ranch)
Bean Huevos RancherosPut one third of the oyster crackers in a resealable gallon bag. Spray crackers with nonfat cooking spray. Sprinkle one third of dressing mix and shake gently to coat crackers. Repeat 2 more times.
1 can black beans, drained and rinsed
1 1/4 cups medium hot salsa
1/4 cup water
3/4 cup cheddar cheese, shredded
Mix beans, salsa and water in a frying pan. Heat to a boil while stirring often. Break eggs one at a time and slip gently into skillet on top of bean mixture. Reduce heat to medium-low. Cover and cook for 5-8 minutes or until egg whites are firm and yolks are completely cooked. Sprinkle cheese on top of eggs and serve with warm tortillas.
1 pound ground beef (no more than 15% fat)
1/2 cup onion, chopped
1 can cream of mushroom condensed soup
1/2 soup can of nonfat milk
1 can (4 oz) mushrooms, drained
1 tsp garlic powder
3-4 cups egg noodles, dry OR 1 cup brown rice
1 cup sour cream
Cook ground meat and onion in large frying pan over medium heat until meat is thoroughly brown. Stir in soup, milk, mushrooms and seasonings. Continue cooking until heated through. Cook noodles as directed and drain. Add sour cream to meat mixture just before serving. Put serving of noodles on plate and top with meat mixture.
2 English muffins
1/2 cup pizza or tomato sauce
1/2 cup mozzarella cheese, shredded
1 cup diced vegetables (try zucchini, broccoli, tomato, onion or green pepper)
Heat oven to 350 degrees F. Cut English muffins in half and toast. Spread pizza sauce on each half. Sprinkle with cheese, arrange vegetables pieces over cheese. Place on baking sheet and bake 10 minutes or until cheese is melted.
Monday, September 23, 2013
Happy fall!! We had absolutely amazingly beautiful weather here last weekend!!
I've been telling my runners that the cooler, fall temperatures would improve their performance. I don't think that they really believed me until they got to experience it first hand last Saturday. We were scheduled to run the Fleet Feet Sports Tulsa Quarter Marathon. I really didn't have a goal time or race strategy when I started. I approached it as a training run. I met my group prior to the run. We planned to run a 12:00 minute pace and 9:1 intervals. I encouraged them to challenge themselves and to implement their own race strategies. I also told them not to be surprised if I ran faster. We started out a little faster than we planned. We took our first walk break at about 10 minutes. We did the first mile in 11:42. I knew that the last couple miles of the course was hilly so I slowed us down to a 12:00. They were running strong and actually skipped a few of the walk intervals when we got down to Riverside Drive. It was a great race and I'm really proud of my runners for challenging themselves!!
Now, switching gears.....a couple of weeks ago, I posted about Hunger Awareness month and the changes to the SNAP program. Last week, our government pass the Farm Bill, which will decrease SNAP benefits over the next 10 years. This has been weighing heavily on my mind since I learned about it. How do you feed your family on $4 per person per day? Well, I have decided to see for myself. This week, hubs and I will be doing the SNAP challenge. I budgeted $4.50 per person x 5 days giving us $45 to spend on 5 days worth of groceries. I'm already a pretty frugal shopper and meal planner, so I felt pretty confident that I could come in below my budget. Here's what I got and spent:
Quick cook oatmeal 2.29
Peanut butter 1.89
Carrots .49 x 2
Eggs 1.09 x 2
Frozen mixed vegetables .98
Brown rice 1.49
Can of black beans .59
Whole wheat pasta 1.00
Red beans rice mix .99
Can of mexi corn .79
1.5 lbs chicken breast 4.28
1 lb ground turkey 3.49
Canned tomatoes . 59
Tomato juice 1.39
Turkey smoked sausage 2.29
5 lb bag of russet potatoes 2.19
5 cans tuna in water 4.88
My total for all of this: $36.26
|I got a loaf of bread too, it just didn't make it in the photo.|
Have a fabulous Monday!!
Friday, September 20, 2013
I'm so glad it's finally Friday!! Happy Run At Work Day!!
I won't be running at work because I'm off work all day but I will be running errands. Does that count??
I'm super excited about the weekend, even though it's going to be a whirlwind!!
I'm off work today for a dental appointment, a hair appointment, etc.
Tomorrow is the Quarter Marathon in Tulsa, Oklahoma. This event is supposed to be a training run for my Pathways group. My plan is to meet my group prior to the race and then pace them for the duration of the run. But, the weather is supposed to be beautiful tomorrow and my competitive side will most likely take over. I will probably race it trying to beat my last 10k time of 1:10
Afterward, we'll most likely meet for brunch. Then later, we plan on meeting friends and family for a little boot scooting to celebrate my birthday.
Yesterday was my birthday. I worked and it was a crazy, busy day!! I think all the patients knew it was a full moon day and took the opportunity to act all cray cray!
After work, I got a little bit of retail therapy. Then, I went to Fleet Feet Sports Tulsa for their VIP anniversary party. They are celebrating their 10 year anniversary. I absolutely love this place and these people! They do so much for the Tulsa running community!! I was thrilled to be considered a "VIP"
They had food, drinks, and gifts for us. But the most special treat of all was the guest speaker, Dick Beardsley.
|Celebrating my birthday with Dick Beardsley :-)|
Thursday, September 19, 2013
Today is my favorite.day.ever for 2 reasons:
1: It's International Talk Like a Pirate Day!! You can get a free doughnut at Krispy Kreme and free fish at Long John Silvers today......
2: It's my birthday!!
Yesterday was "Hill Day" for my Pathways group. We ran the same route we ran last week, but we ran it backwards. So now, my group has conquered Crybaby hill and Hospital hill!! They are champs!! It was rather humid last night which made for a challenging run but we persevered and got it done!! I ended up walking the last few blocks due to a cramp in my foot. MORE ELECTROLYTES!!
|John, taking time to smell the roses on our run |
On the way home, I stopped to buy a lottery ticket because, well, why not?!
$12 whole dollars!!
Beats a jab in the eye, but I guess I won't be retiring by post card anytime soon :/
So, in that case, I guess I need to go get ready for work!
Have a squiffy day, you scurvy bilge rats!!
Wednesday, September 18, 2013
If you're a runner who doesn't strength train, then the question isn't if, but when you will be sidelined due to injury.
I used to look at cross training as an occasional activity. But, I started working out on a regular basis in May and have noticed a change in my pace and endurance. Now, I encourage all my runners to cross train. I've recently started strength training with weights more than body weighted exercises and I'm really enjoying it.
Here's what I plan to try tonight after my run:
Tuesday, September 17, 2013
Did ya miss me?? Sorry for the unplanned hiatus. I know I've been a bad blogger the past few days....sawwy!!
My Pathways group has been killing it lately!! I'm so proud of them!! Last Wednesday, we took them up and down some of the hilliest hills in downtown Tulsa. You know if a hill has a nickname then it's probably a challenge. That would be "Crybaby Hill" just off of Riverside drive. It's steep and just when you think you're at the top, you realize that you have to turn right and you're only about halfway. I was asked to sweep with the 10:15 pace group that night. I was nervous! I wasn't sure I could maintain that pace for 4 miles with all the hills, but I stepped up to the challenge. It was hot and humid in addition to the hills, but they didn't let that stop them! They were all awesome and stepped up to the challenge!! I survived too which was a plus. :)
Saturday, we were scheduled to run 6.5 miles. We had a large group of about 30 runners. The weather was a little bit cooler but still humid. Within 1/2 mile of the store, one of the runners tripped over a crack in the sidewalk and fell. She was in a great deal of pain and unable to bear weight. I sent the group on ahead with my co-coach and I took the injured runner back to the store. After about 15-20 minutes, she was able to stand and bear weight on her own. I decided to go find my group. I thought that I could intercept them at the water stop, so I headed in that direction. I had to run 9 minute miles to catch them, but I found them just past the water stop and was able to finish the run with them. They did a great job!
Last night, they handled 3.5 miles like champs!! I have no doubt that they'll be well prepared for the Tulsa Run 15k in October.
I've asked some of my dietician friends to come up with some healthy, budget friendly meals as a follow up on my Hunger Awareness/SNAP challenge post. As soon as I have those, I'll post them for you.
And, that's pretty much all that I've been up to recently. So, now you're all "caught up"
Have a terrific Tuesday!
Thursday, September 12, 2013
I asked Melody to write a guest post today summarizing her experience with the food stamp challenge. You can read about her experience here:
Wednesday, September 11, 2013
Let me know what you think! What's on your workout schedule today?
Monday, September 9, 2013
That weekend sure flew by!!
Friday, I did another strength training/weight lifting workout. It included: a 10 minute tabata warm-up, 4 sets of 25 reverse crunches, regular crunches, bicycle crunches and toe touches. Then I did a chest and back circuit. It was rough but I got it done and loved it!!
Saturday morning, my Pathways group ran a 5.5 mile run. We actually got in 6 because we had to circle back a few times. And my husband got in a 4 mile run too!! I'm so glad he's getting back into it!
We enjoyed our weekend at the lake. It is so difficult for me to leave that beautiful place!! I'm going to have to find a way to enjoy it even in the winter!
We didn't get home early enough for me to do any meal prepping. I'm at the mercy of the hospital cafeteria for a couple of days. Hopefully I'll have time to meal prep Tuesday evening.
My workouts this week include:
Monday: 3.5 mile run w/ Pathways, Focus T25 Beta core cardio
Tuesday: T25 Beta speed 2.0, strength/weight training
Wednesday: 4 mile run w/ Pathways, T25 rip't circuit
Thursday: T25 dynamic core, strength/weight training
Friday: T25 upper focus and core cardio
Saturday: 6 mile run with Pathways
I hope that you have a fabulous week!!
What's on your workout schedule this week?
What did you meal prep for the week?
Friday, September 6, 2013
Yesterday was a very long day and I was super busy, hence the missing post from me. Sawwy!
Today's post is going to be short and sweet. Today I'm linking up with Darci for her
5 on Friday linkup. Feel free to grab her button and join us if you want to!!
1: My strength training workout on Wednesday was WAY hard, but I loved it!! I did abs, shoulders/biceps/triceps after a 4 mile progression run with my Pathways group. I'm still sore but really looking forward to incorporating more weight lifting into my workout routine. I just need MORE TIME!!
2: I've encountered some of the worst customer service in the past couple of days and have come to the conclusion that I have no patience or tolerance for it! People need to do what they say they're going to do when they say they're going to do it. No excuses! Just DO IT!!
3: And, while I'm on a rant, I just want to make it abundantly clear that I really, really despise my drive to work and the parking garage at my work! Both are frustrating beyond all belief and DANGEROUS!!
4: It's September already?! This year is flying by!! I'm not entirely sure I'm ready for fall yet, but I did buy pumpkin spice creamer at the store yesterday ;)
5: I am leaving work early today for what I hope is my last dental appointment for a while! I'm glad to get this process completed, but I would prefer to leave early for something fun, like shopping!!
Although this was a short work week, it seems that it has been a dreadfully LONG week!! I'm tired beyond belief!! I'm scheduled to do a 5.5 mile training run with my Pathways group tomorrow morning, then I'm relaxing!! I'm gonna do a little boat floating since it is still technically summer and its going to be HOT here this weekend. I'm planning to do a little football "tailgating" out on the boat. That should be fun!!
Ok, that's all I got. Have a fabulous Friday/weekend!! Be safe and have fun!!
Wednesday, September 4, 2013
Tuesday, September 3, 2013
I tried very hard to eat well. But, as usual, I failed miserably!! I do so well through the week but blow it all on the weekends.
I meal prepped turkey meatloaf muffins and stuffed peppers with steamed squash when we got home yesterday so hopefully I'm prepared to make smart food choices this week!!
Fitness plans for the week include:
Monday: Focus T25 total body circuit
Tuesday: Pathways group run; Focus T25 ab intervals
Wednesday: Pathways group run; Focus T25 total body circuit
Thursday: Focus T25 cardio
Friday: Focus T25 total body circuit and lower focus
Saturday: Pathways group run, 5.5 miles
I hope that you all have a fantastic week. Get up and get active! Make good choices!!
What are your workout plans this week?
What did you meal prep this week??