Work out of the day 3-13-13

I intended to run six miles but my daughter was being a little diva with my mom and I ended up cutting it short.

Work Out of the Day 3/11/13

Back/Chest super sets today followed by a 5 mile run. During my run, my heart rate was steady between 168 – 180.  Burned a ton of calories today as well.

By the way, the heart rate monitor is a Polar FT4.  I love that sucker.  It lets me know approximately how many calories I am burning on the treadmill.  I don’t wear this when I run outside but since I run inside 9 months a year, this is perfect! Check out my amazon store for links to them.

Happy running 🙂

Meal Prep 3/10/13

I traveled for work this past week so I had to do a massive grocery run.  My list for this week:

• Turkey breast
• Ground Turkey
• Salmon
• Frozen chicken breasts
• Chuck Roast
• Eggs
• Turkey sausages
• Proscuitto
• Baby spinach
• Red bell peppers
• Celery
• Broccoli
• Red onions
• Kale
• Chinese broccoli
• Carrots
• Apples
• Oranges
• Bananas
• Grapes
• Bolthouse blueberry juice
• Bolthouse green smoothie
• Double fiber English muffins

My menu for the week:

Breakfast:

• Poached egg w/proscuitto on a bed of spinach on whole wheat english muffin
• Egg white scramble with ground turkey + red bell peppers + spinach and capers

Lunch

• Spinach salad w/4 oz roasted turkey, red bell peppers, cucumbers, celery, and red onion
• 4oz roasted turkey w/roasted broccoli & sweet potato pies
• Turkey burgers w/loads of spinach & sweet potato fries

Dinner:

• Baked salmon w/sauteed spinach, baked sweet potato
• Chicken Stir fry
• Chicken curry
• Roasted turkey w/lots of veggies

In picture:

Turkey Burger recipe:

Meal Prepping Tips

For most of December and all of January I have been consistent with my weekly meal plan.  If you are on instagram I would highly recommend that you search for the user @mealprepmondays.  They have a ton of ideas where real life people prep on any given day (I do it on Sundays) and pictures of the food they prep.  Or you can follow yours truly at @run_ratha_run because I take pictures of almost everything food related.  My girlfriends and co workers have been asking me for some tips and tricks to meal prepping.  Now, I just want to preface this with the statement that this works for ME and everyone does it differently. 

 

Step 1:

Look at your fridge/pantry.  What do you currently have?  What do you need?  What’s on sale?  Since I’m on a budget, after all, I’m a poor working lady with 3 kids, husband and a furry child 😉

I also keep a pretty stocked pantry of staples – salt, sugar, chicken stock, canned tuna, spices, etc. 

 

Step 2:

Plan a menu around what is on sale.  This is my menu for the week:

 

 

A sample of my shopping list for this week is this:

 

• Protein powder
• Chicken breasts
• Ground turkey
• Carrots
• Collard greens
• Persian cucumbers
• Bok choy
• Eggplant
• Eggs
• Squash
• Red bell peppers
• Kale
• Mustard greens
• Chinese broccoli
• Coconut water (love!)
• Cocnut milk
• Ginger
• Cilantro
• Whole wheat English muffins
• Avocados

 

 

This week Safeway has chicken breast on sale for $1.69lb, which is way cheaper than the $1.99 that Costco normally has them on sale for.  There is a 6lb limit so I went on 3 different trips and bout 6lb packages each time.  I froze the 2 of the 6lb bundles.  Ground turkey is also on sale for $3.99lb.  I stocked up on that as well. 

 

For veggies, I usually buy ALL of my veggies from the Asian market because it’s cheaper and fresher.  I don’t live near a farmer’s market. I’d have to drive all the way out to Snohomish and or go to Seattle, which with my asinine work schedule, I don’t have the time.  Occasionally, it’s Safeway and a lot of the times it also includes a trip to Costco. 

Step 3:

Time to cook!  I am sort of methodical when I cook.  I know I’m going to have at least 4 oz of grilled lean meat per each meal I cook it all at once.  Anything that needs to be cooked in the oven goes in all at once. 

 

Example: I grilled the chicken breasts on the George Foreman grill while the sweet potatoes & asparagus was cooked in the oven. 

 

After the chicken breast, I grilled my turkey patties.  While those were cooking away, I chopped up veggies, made my salads, measured out the almonds, stir fried my veggies.  Once all the food is done, I measured.  This is UBER important.  A food scale is the best purchase I made this year.  There is no mistake for portion sizes if everything is measured out.  I love that thing!

 

Picture time from yesterday.  Feel free to ask me whatever question you want. 

 

 

 

Rest Day

I had plans to work out today. I even wrote it down on my planner.  My plans were shot to hell when I was given a stack of hot action items to take care of by the end of the day. I just left work and decided that I would take a rest day today.  I’ll resume with the running and lifting tomorrow.  To give an indication of how stressful my day was, I had 3 slices of bacon on 1cup of white rice today.  SIGH.  I’m guzzling on a ton of water so I stop eating the junk that’s in my house.

Tomorrow’s another day.

My Holy Grail of products

During lunch yesterday, my coworkers and I were talking about our goals with respect to weight loss, endurance and general over all health.  After talking we realized that we all had similar products that we use and learned about some new products.  It got me thinking of all of the tools I use daily.  My favorite tools are:

Apps

I have an iphone and I use My Fitness Pal to track my calories and to a small extent how many calories I burn.  My username is runnersdelight.  I’m a runner and I generally don’t track my running in any apps. I have tried to use Map My Run to track my mileage but I honestly couldn’t get into it.  What I do instead is use my Filofax since I write in my workout plans in there daily and weekly.

Gear

I am not a runner than can run without my ipod.  I know there are some runners out there that can do that but I am not one of those people.  I usually listen to trance/dance/house music because the beat is fast and furious.

I think if you are working out it’s important to know what your target heart rate is and if you are within that range.  I have 2 heart rate monitors.  I wear the Polar FT4 when I work out at the gym.  This HRM will calculate (simply) how many calories I’m burning based upon the information I program into it.  It is simple and it is easy to use.I don’t wear this when I run outside because I prefer the Garmin 405 when I can get outside and run.  I don’t use this in the gym because it doesn’t calculate the movement I make when I’m running at a steady pace on the treadmill.  When I run outside, this does calculate calories burned and gives me my pace, which is very important to me when I train for half marathons.  I bought both of these when they were on sale.  One small tip, Amazon will price match if you find the product at a lower price elsewhere.

I drink a protein shake after every work out to help my body repair its muscles and I prefer a smaller bottle, such as this Blender Bottle.  It’s small and tucks right into my gym bag.  I just put a scoop of protein in there when I pack my gym bag. After I work out, I simply add water and drink it on the drive home.  Easy peasy.

I’m not picky on workout clothes.  I can wear stuff from Target, Walmart whatever.  The only thing is I have to have black bottoms.  I use to love lululemon workout clothes but lately their pants wear so fast, especially pilling.  Because of that I tend to buy pants from Target and whatever Nike running pants Sports Authority has on sale.  Also, I only buy sports bras from Target because they are cute, cheap and work.

I wear Asics when I run.  Specifically, I wear the Gel Kayanos.  I have a high arch and tend to over pronate and this shoe seems to correct it.  The only complaint I have is that I always tend to wear out the toe box around 150 miles into the shoes.  They change slightly every year but I seem to do okay with this shoe.

Kitchen Gadgets

I recently bought a food scale from Costco. I can’t seem to find a link to it anymore but it looks like this and cost me only $15.99:

This thing is amazing.  I now know what a portion looks like.  Before I would eyeball everything and I was eating way too much, almost 2-3 times more than I should be.  If you don’t have one of these, I highly recommend it. You can get some from Amazon as well.

Since I pack my breakfast, lunch, snacks and some times dinner to work, I have to have good tuppeware.  I’ve used them all and my favorite so far are these two:

{image courtesy of amazon.com}

Although I generally don’t like using plastic, I do like these containers:

I really, really like Gold Standard Whey Protein Powder as it tastes yummy and is easy for me to digest. The best price I have found for it is within the link above. Amazon has it for slightly higher and the supplement store in my area has it for almost double the price.

Those are my Holy Grails.  I try a ton of stuff all the time so I’ll try to update this list as I find new favorites. One last thing, since I’m not a doctor, please don’t hold me responsible if you try something and don’t like it or don’t get the results you want.  Everything is pretty much ” your mileage may vary”.

Sunday Meal Prep

As part of my quest to eat better and be healthier I have started to cook all my breakfast, snacks and lunches for the entire week.  It takes a lot of time but this is my 3rd week of doing this and so far it’s keeping me on target and keeps me from being hungry and going to buy bad for me snacks/foods in the cafeteria.  One thing you will probably notice is my love to take lots of pictures, particularly the food I eat!

My menu for the next week is as follows:

Breakfast

• 1/2 cup Oatmeal w/ 1 scoop of ON 100% Gold Whey protein powder
• 5 Egg white omelet with turkey bacon and assorted veggies
• 1 cup blueberries or raspberry

Snacks

• 4 oz sweet potato fries
• 2 turkey muffins (will post recipe soon)
• 2 Hard boiled egg whites
• Apple
• Banana
• Tangerine

Lunch

• Salads w/roma tomato, red bell peppers, onions, capers, cucumbers, gorbanzo beans, almonds  topped with 6 oz of grilled chicken
• 2 cups of Chicken stir fry – garlic and ginger tossed with chicken with red bell peppers, onions, broccoli, baby corn, chestnuts w/ a bit of low sodium soy sauce, fish sauce and honey
• 1/3 cup of organic brown rice

Dinner

• 2 cups of Chicken stir fry – garlic and ginger tossed with chicken with red bell peppers, onions, broccoli, baby corn, chestnuts w/ a bit of low sodium soy sauce, fish sauce and honey
• 1/3 cup of organic brown rice
• Roasted chicken with lots of greens (green beans, collard greens, brussell sprouts, broccoli)
• Grilled tilapia w/ steamed veggies and mango salsa
• Homemade Turkey burgers with whole wheat sandwich thins, cucumbers, bell peppers and spinach

I’m limiting my alcohol intake down to basically nothing.  Just loads of water and also loads of green tea.  My one vice remains my daily latte fix, however, I do make it myself at home so I can control how much stuff I put in there.
Pictures for your viewing pleasure:

Turkey Muffins

Salad Station

Sweet potato fries, raspberry and blue berries for snacks

Best investment I have made thus far is that scale right there.  Costco sells it for $19.99, on sale for about $15.99 right now.  Also, that protein powder is awesome!

This is putting it all together:

An Introduction

Hi! I decided to start this blog so I can keep myself accountable with respect to working out and eating healthy.  My dad has a history of heart disease and my mom has a history of stroke and diabetes.  They both have high blood pressure and since I know it’s genetic, I need to be more diligent about my health and take better care of myself.  As for me, I work in a very stressful job and will often times forget to eat.  I work out sporadically due to my work schedule.  I share the same doctor as my parents.  I just saw her this past week and although my numbers were okay, she was worried that I may eventually have high blood pressure since I was so stressed out at work that I barely work out.  So, I’m making some life style changes.  My goals for the year is to lose 25 lbs, lower my blood pressure, work out regularly and eat clean.

I hope you stick around during my journey 😉