Week 8: 0lbs Weight loss (16lbs total weight loss)
The Broadway Musical, Avenue Q has a song
with the opening lines, “Purpose, it’s that little flame that lights a fire
under your ass. Purpose, it keeps you going strong, like a car, with a full
tank of gas.” Now, go back and replace the word, “purpose” for “impromptu
tropical vacation” and it tells the story of my life. My friend, Ali, sprung a
last minute, all expense paid last minute trip on me to Mexico. I will be gone
the 19th-26th. I haven’t had this much conviction and
dedication to my workouts in a long time- if ever! One week from today, I will
be sitting on the tropical beaches of Mexico with a drink held in some sort of
tropical fruit.
I am hoping this trip won’t be too much of
a fitness-journey-detour. I am going to workout while there- but I doubt I will
break even with the calories. I am bound to eat and drink lots. I won’t allow
myself not to have fun, however. That is the name of the game in Mexico. It
will be VERY hard not to revert to my old ways of binge eating. I just have to
believe in myself to resist temptation!
 |
| hahaha, oh yes. |
This week, I noticed some fluxes in my
weight. This does not concern me. This week, I am sure it is my body adjusting
to more muscle and trying to terminate fat. I am a-okay with this idea. I might have lost 0 pounds this week, but that does not mean I lost 0 fat!
I love eggs, pt 2
I know I already had my food friend as egg
whites, but I just had to share the following pictures. Hardboiled egg whites
are one of my all time favorite snacks right now. As for the yolk, I have never
like hardboiled egg yolk. It tastes like eggy chalk.
 |
| Makes Egg Whites taste EVEN better! |
 |
| I'm becoming an eggy pro! |
Workout Routine Queen
 |
| WAHOO! I can now say this is a false statement! |
I rocked my workout routine this week. I
went on an exciting Gold’s Gym journey of Zumba, Bodypump, and…(drumroll,
please…) Hot Yoga- TWICE! A dear friend of mine, Traci (the head Yoga lady at Gold's, and fellow bunny lover!) taught both classes. She makes it a lot of fun, which helps distract yourself from the waterfall of sweat streaming from you. I have never sweated so much in my entire life. I
made the mistake to wear a cotton shirt, which decided to morph itself into a
shirt made for Mr. Stretch. It was about 6 inches longer when I finished the
class than when I started. I can get a little sweaty in a workout, beads
rolling down my brow…
This was not that. I could ring my shirt
out and have sweat drip from it. I was a hot (literally) mess.
 |
| Upward Dog? |
The second time I did hot yoga, I felt
claustrophobic and dizzy. The only thing I can that that I did differently is
the first class was in the evening, after 3 full meals and the second was in
the morning.
So far, I have discovered there are only 4
rules to being successful in hot yoga:
- Drink a crazy ton of water the
day before and day of
- DO NOT eat smelly greens like
kale and asparagus before hand. You will sweat out the smell and be engulfed by
fumes of your own stank. It is far from pleasant!
- Bring a freaking towel, unless
you want to use your yoga mat as a slip and slide!
- Drink water like your life
depends on it! Both times my lips chapped immanently after!
I will say this
about yoga- it looks easy. It is NOT.
Mood Music
Motivator: Circuit Edition
As promised I
have brought back the workout playlist! This is one that I promised a few weeks
ago. These are my favorite songs that keep me going for my circuits of varying
speeds and mixing up the workout with crunches, push ups, etc). These are not my favorite for running!
These are my favorite my routine at the gym that I have written about in
previous blogs.
Beautiful Day- U2
When You Were
Young- The Killers
Dirt Road Anthem-
Jason Aldean
Always Love- Nada
Surf
You and I- Lady
Gaga
I Believe in a
Thing Called Love- The Darkness
Feralicious-
Fergie
Stuck Like Glue-
Sugarland
Candy Man- Christina
Aguliera
Hands Down-
Dashboard Confessionals
Sexy and I Know
it- LMFAO
Reptilia- The
Strokes
Tik Tok- Ke$ha
Walking On
Sunshine- Katrina and the Waves
I Gotta Feeling-
Black Eyed Peas
Guilty Pleasure
of the Week: I’m Too Sexy- Right Said Fred
Queen of the
Week: Don’t Stop Me Now
Featured Fantastic Food
Friend:
Quinoa Edition
One of the latest superfoods to be touted by celebrity
trainers and the like is quinoa. Naturally, I have to jump on board. I discovered I am a huge fan of the
flavor and texture of this delicious health food. What makes
"keen-wah" so nutritious? I’ve got the scoop on quinoa
nutrition facts. Most people who have heard of quinoa
think it’s a grain, and judging by how it’s pronounced, some assume it’s from
the Orient. WRONG. But technically, quinoa is a seed, not a grain and
it’s grown high in the Andes Mountains of South America. Now I see what Quinoa
and Sauvignon Blanc have in common. Location, Location. This area is officially added to my Bucket List of places to go to!
Quinoa plants have been cultivated at altitudes of well over 10,000 feet
and have been considered a superfood for at least a few millennia — in fact,
the Incas cherished it as a superfood of their own. Here in the U.S., quinoa
has been discovered as a nutritious asset and enjoyed culinary popularity
within only the last few years. Here’s why…
Eat one cup of quinoa (a single serving size), and you’ll consume:
·
220 calories (70 percent carbs, 15 percent fat, 15
percent protein)
·
40 grams of carbohydrates (13 percent daily value)
·
8 grams of protein (16 percent of daily value)
·
3.5 grams of fat (5 percent daily value with no
saturated fat)
·
A glycemic load (blood sugar spike) of only 18 out of
250
·
5 grams of fiber (20 percent of daily value)
·
20 percent of daily value of folate (various forms of
Vitamin B)
·
30 percent of magnesium daily value (beneficial for
people with migraine headaches); 28 percent daily value of phosphorous; iron
(15 percent); copper (18 percent); and manganese (almost 60 percent)
Vegetarians
would do well to incorporate quinoa into their diet often. It’s difficult for
vegetarians to get all eight essential amino acids and an adequate source of
protein from one food source. Usually, vegetarians and vegans need to combine
foods like beans and rice to acquire all the essential amino acids, the
building blocks of protein.
Those with gluten sensitivities or wheat allergies can
rejoice in eating quinoa as it contains no gluten or wheat. (Spanish
conquistadors during the South American conquest suppressed quinoa production, as
it was associated with what the Spaniards perceived as non-Christian,
indigenous, ceremonial backwardness. Thus, wheat was cultivated in the Andes
region.)
How
to Cook it:
Quinoa
cooks very easily (hence another reason I love it), in about 15 minutes. Like
cooking rice in a stove top pot, you’ll want almost 2 cups of water per one
part quinoa but be careful not to pour too much water in the pot, otherwise it
will take even longer.
Cook
quinoa at a high setting until it starts boiling and then cover and simmer for
about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll
know the quinoa is almost ready. Stir the quinoa so all the water gets
absorbed.
Quinoa
by itself tastes rather bland. Add some coconut or olive oil or ghee butter
(clarified butter) to add flavor and consistency. Add any spices or herbs you
like and perhaps some crushed almonds or walnuts. In the last two minutes
before it's ready to serve, toss a handful of spinach and stir until the
spinach withers a little bit but not too much.
Enjoy
this food that the Incas valued as much as gold.
Migraine
Protection
Its high magnesium and
riboflavin (B2) content make quinoa an excellent nutritional ally for migraine
sufferers. Magnesium prevents the migraine pattern of constricting and rebound
dilating of the blood vessels. Migraine sufferers who consume more magnesium in
their diets have reported fewer headaches. Riboflavin's ability to promote
cellular energy production has a beneficial effect on energy, brain and muscle
cells metabolism, providing further protection against migraine attacks.
Cardiovascular
Health
Magnesium's ability to
relax blood vessels also means eating foods high in this mineral helps reduce
hypertension, heart arrhythmias and ischemic heart disease.
Digestion
and Detoxifying
This seed-like grain
has prebiotic properties, feeding the beneficial bacteria in your digestive
tract. Since it is easily digested, your body can readily access the vitamins
and minerals it contains. Quinoa also provides a good source of insoluble
fiber, promoting healthy elimination processes, helping maintain colon health
and preventing the formation of gallstones. The folate and vitamin B in quinoa
also boost the liver's ability to eliminating toxins from the body. People at
high risk for cancer, as well as those with high blood pressure or
cardiovascular disease are often advised to eat more whole grains, yet if they
have celiac disease or other forms of gluten sensitivities, they must steer
clear of many popular grain products. Quinoa is gluten-free, so those who
cannot tolerate gluten can eat it.
Anti-oxidant
Quinoa also offers
nearly half the daily minimum requirement for manganese and is a good source of
copper and zinc. These minerals are necessary to the synthesis of the
superoxide dismutase (S.O.D.) enzyme, an important antioxidant. The S.O.D.
enzyme eliminates free radicals which can cause oxidation damage in the body.
It not only slows the effects of aging, but may help eliminate cancer cells.
Several vitamin companies offer S.O.D. supplements but quinoa enables your body
to produce its own natural enzymes.
The Kitchen Counter
with Katie
A Typical Day with my friend, Quinoa
 |
| Plain Quinoa with Cinnamon and Sugar |
 |
| Corned Beef, Spinach, Sauerkraut, and Quinoa |
 |
| Greek Yogurt, Quinoa, and Fruit- super yum! |
 |
| Quinoa and Veggie Soup! |
What else can you
do with Quinoa? I stole these recipes from www.quinoa.net
They sounds super
yummy! If you make one of these recipes,
take a picture and send it to me!
Cover
quinoa with water using at least twice the amount of water to quinoa. Soak
quinoa in a bowl for 12 hours. Using running water, place the grains in a jar
with a screen or cheesecloth lid; or use some other sprouting apparatus. Rinse
seeds twice a day. Lay the jar sideways to give them room to grow. Cover the
jar with a dark cloth loosely so that air can move through the lid. The grain
is soft when finished, and best eaten in 2-3 days.
The Basic Quinoa Recipe
This light and wholesome grain may be prepared quickly and easily with this
basic method.
2 cups
water 1 cup quinoa
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a
simmer, cover and cook until all the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from
white to transparent, and the spiral-like germ has separated. Makes 3 cups.
To prepare in a rice cooker, simply treat quinoa like rice. Add two
parts water to one part quinoa, stir, cover (unlike rice you can stir quinoa a
few times while cooking to prevent burning in the bottom of the pan) and when
the cooker shuts off, the quinoa is done.
Revised Microwave Instructions: Submitted by Donovan, we have tried this method and highly
recommend it. 1 cup Quinoa, 2 cups water in a 2 quart microwave bowl. Cook on
high 100% for 5 minutes and 60% for 8 minutes. Let stand for a few minutes and
voila, perfect Quinoa.
For an energy saving method, combine 1-cup water to each ½ cup of
quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside,
covered for 15 minutes.
For additional flavor,
substitute chicken broth or vegetable stock for the water in any of the methods
listed above.
*Ancient Harvest Quinoa has already been
washed with pure water and solar dried to remove the natural bitter saponin
coating.
Hot Breakfast Cereal Bring 2 cups water to a boil, add 1 cup
quinoa, reduce heat, simmer 5 minutes. Add 1/2 cup thinly sliced apples, 1/3
cup raisins, 1/2 tsp cinnamon and simmer until water is absorbed. Serve with
milk or cream and sweeten to taste with honey or brown sugar.
QUINOA PILAF
1/2 cup carrot,
diced
6 cups quinoa, cooked (basic recipe)
1/2 cup green onion, diced
1/4 cup olive oil
1/4 cup celery, diced
2 cloves garlic, crushed
1/4 cup green pepper, diced
1 cup almonds, sliced
1/4 cup sweet red pepper, diced
1/4 tsp oregano
salt to taste
Sauté chopped vegetables in olive oil until clear, yet crisp: stir in oregano.
Add sautéed vegetables to cooked, hot quinoa, mixing well. Add salt to taste.
Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix.
Serves 6-8. Quinoa pilaf served as a side dish with fish or chicken is
delicious. Vary the pilaf using your favorite vegetables, or by cooking the
quinoa in chicken, fish or vegetable stock instead of water.
TABOULI
Tabouli, a mid-eastern
salad, try it with quinoa for a delightful new taste.
2 cups quinoa, cooked
1/2
tsp basil
1 cup chopped parsley
1/2
cup lemon juice
1/2 cup chopped scallions
1/4 cup
olive oil
2 TBL fresh mint or 1 TBL dried mint
salt and pepper to taste
1 garlic clove, pressed
lettuce leaves, whole
1/4 cup olives, sliced
Place all ingredients except lettuce and olives in a mixing bowl and toss
together lightly. Chill for 1 hour or more to allow flavors to blend. Wash and
dry lettuce leaves and use them to line a salad bowl. Add tabooli and garnish
with olives. Serves 4
Quinoa Stir Fry (for hungry family of 4)
Created by: Pam Ruggles
2 cups quinoa cooked
in 4 cups water
2-3 stalks broccoli, chopped
1 cup snow peas
3 spring onions, chopped
3 garlic cloves, chopped
1 Tablespoon grated ginger
2-3 Tablespoons sesame oil
20-24 steamed shrimp Stir fry veggies in 2-3 Tablespoons sesame oil til tender.
Add 1 Tablespoon maple syrup after veggies are done. Add 20-24 steamed shrimp
and stir in, if desired. Add soy sauce to taste.
LASAGNE QUINOA
|
|
1 can peeled tomatoes or
4 roma tomatoes, chopped
1 lb hamburger or veggie burger
2-8 oz cans tomato sauce
3 cups quinoa, cooked
1/4 lb mozzarella cheese, crumbled
1/4 lb parmesan cheese, grated
|
1/4 cup olive oil
1 tsp salt
2 tsp oregano
1 cup onion, minced
1/2 lb ricotta cheese
2 cloves garlic, minced
|
Sauté
onion and garlic in olive oil until browned. Add hamburger, cook until browned.
Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350
degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish,
following with layer of quinoa and layer of cheese. Repeat two more layers
ending with sauce an extra Parmesan cheese on top. Bake about 35 minutes.
Serves 6-8.
5
cups quinoa, cooked (basic
recipe)
¼ cup olive oil
1-cup carrots,
chopped
¼ cup soy sauce
¾ cup parsley,
minced
½ cup lemon juice
1-cup sunflower
seeds
tomatoes
4 cloves garlic, minced
black olives
Cook quinoa, let cool. Add carrots, parsley, sunflower seeds and garlic to
quinoa. Mix thoroughly. Combine liquids, pour over quinoa and toss well.
Garnish with tomato wedges and olives. Serves 6-8.
2
cups cooked chicken,
cubed
1-cup mayonnaise
1-cup quinoa, cooked (basic
recipe)
salt (to taste)
1-cup celery,
diced
paprika ¼ cup
walnuts, chopped
Chill all ingredients and combine. Sprinkle paprika on top for color. Serves
4-6 All sorts of variations are possible with this basic recipe. Try
bean sprouts and water chestnuts, or grapes and pineapple. Quinoa will enhance
many other salad recipes. Try quinoa in fruit salad or tuna salad.
2
cups potatoes (mashed with skins
on) ¼ cup
parsley, chopped
2 cups quinoa, cooked (basic
recipe)
½ tsp salt
2 eggs,
beaten
½ tsp cumin
½ cup onion,
chopped
½ tsp oregano
Combine all ingredients. Mix well and form into 1” balls. Deep fry balls until
golden brown.
2
cups quinoa, cooked (basic
recipe
¼ cup onion, chopped
1 cup raw shrimp,
chopped
1 tsp salt
2 eggs
beaten
1 ½ tsp ground ginger
Combine ingredients.
Mix well and form into 1” balls. Deep fry balls until golden brown.
Dipping sauce: ½ cup tamari (soy sauce)
¾ cup water
2 Tbs rice vinegar or cider vinegar
¼
lb butter
(softened)
¼ tsp black pepper
2 large
eggs
½ tsp basil
1 cup grated sharp cheddar
cheese
1 ¾ cups milk
1 cup quinoa meal, or
flour
1-cup corn meal
¼ tsp
salt
2 tsp baking powder
Preheat oven to 425° degrees. Prepare quinoa meal by grinding raw quinoa grain
in a blender, or use quinoa flour. Blend milk, eggs and butter. Mix dry
ingredients together and add to liquid. Fold in grated cheese. Bake in greased
muffin tin until golden (10-15 minutes). Makes 24 puffs.
These cheese puffs are a perfect combination with soups and salads or as a hot
appetizer.
4
cups
water
2 cloves garlic, chopped
¼ cup
quinoa
1 Tbs safflower oil
½ cup carrots,
diced
½ cup tomatoes, chopped
¼ cup celery,
diced
½ cup cabbage, chopped
2 Tbs onions,
chopped
1 tsp salt
¼ cup green pepper,
diced
parsley, chopped
Sauté quinoa, carrots, celery, onions, green pepper and garlic in oil until
golden brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20 to
30 minutes or until tender. Season to taste and garnish with parsley. Serves
4-6. This is a very basic recipe for quinoa vegetable soup. For
variations try adding some of your other favorite vegetables, chopped and
sautéed. Quinoa can be a welcome addition to just about any type of
soup.
2
cups
water
2 cups milk
¼ cup
quinoa
1 tsp salt
½ cup potato,
cubed
dash black pepper
2 Tbs carrot, diced
¼ cup parsley, chopped
¼ cup onion,
chopped
butter
1 ½ cups corn (fresh, frozen or canned)
Simmer quinoa, potato, carrot and onion until tender (about 15 minutes). Add
corn. Bring back to boil and simmer another 5 minutes. Add milk. Bring just to
a boil. Season to taste. Garnish with parsley and dab of butter. Serves 4-6.
(from
the back of the Traditional Box)
(4 Servings)
1 cup Traditional Quinoa
2 cups Water
4 large or 6 medium Green Peppers
1 medium Onion, diced
1/2 lb. fresh Mushrooms, sliced
2 Tbsp. Butter
1 - 28 oz can Tomatoes, coarsely diced (reserve juice)
2 Garlic cloves, crushed
1 - 12 oz jar Mexican Salsa
2 Tbs. Dry Sherry
10 oz Mozzarella Cheese, shredded
Pre-heat oven to 325° F. Cook traditional quinoa following basic directions
(add 1 cup quinoa to 1 1/2 cups boiling water, return to a boil, then lower
heat to a simmer and cook until water is absorbed, about 15 minutes). Steam 4
large or 6 medium green peppers until soft but not limp. In a large skillet,
saute the onion and mushrooms in butter. Add the diced tomatoes (reserve the
juice). Add the crushed garlic and Mexican salsa. Cook over medium heat for 10
minutes. Add the sherry and simmer 10 more minutes. Fold in quinoa. Place
peppers in baking dish and fill with quinoa mixture. This will take about half
the mixture. Thin remainder with reserved juice and pour around peppers.
Sprinkle shredded mozzarella over peppers and bake in 325° F. oven for 30-35
minutes.
Chubby Cuisine
Challenge:
Red Robin Edition
I got to Red
Robin with my parents a lot. It is so close to our house and I know exactly
what to order that is yummy and super healthy. I get the Garden Chicken Salad
with no cheese, bread, or croutons. I get it with two thingies of salsa (to
replace dressing) and fresh jalapeños. When I went a few days ago, halfway
through our meal, they brought out deep fried jalapenos that were made by
accident with my order. These are my kryptonite. They were fresh, greasy, and perfect.
I somehow turned it down. They sat on our table and I did not even lick one! I
was so proud of myself!
 |
| It is amazing what a little pink does! |
Today, I have an appointment to go see Michael Hansen (awesome physical therapist) about the nerve in my back! Wish me luck! I want to get back to running, ASAP!
If you have any questions, comments, or suggestions- you know what to do!
