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one lucky duck

I could not wake up this morning!  So much for going to that spinning class at 6am at the gym!  Oh well, I finally dragged myself out of bed at 6:30 and made due with 30 minutes of weights at home – better than nothing, right?  Plus, I was in desperate need of some weight lifting, even though my arms are exhausted from my swim last night.

After weights, I made an ice cold super cherry chocolate bomb smoothie for the road.  My new travel smoothie cup is awesome!

I used Kristen’s Cherry Chocolate bomb recipe, but added a few extra goodies.  In the mix:

  • 1 banana
  • 1 cup frozen cherries
  • 1 cup frozen spinach
  • 2 tbsp hemp protein powder
  • 2 tbsp hemp seeds
  • 2 tbsp cacao powder
  • 1 scoop Chocolate Amazing Grass (extra greens!)
  • 1/2 tbsp chia seeds
  • 1 tsp maca
  • 1/2 container Siggi’s plain yogurt
  • squirt of NuNaturals vanilla stevia
  • 1 cup water

Phew – super smoothie (read about my ingredients here)!  I recently decided to use frozen spinach in my smoothies instead of fresh spinach because I found that the spinach I was buying for smoothies was going bad so quickly!  When I have fresh spinach, I will obviously use it, but frozen is perfect when in a pinch.

My super smoothie kept me full until lunch – maybe it was the yogurt I put in that filled me up.  Lunch was a salad, apple and yogurtSalad with red leaf lettuce, cucumbers, garlic & salt sprouted sunflower seeds, raisins and spinach & artichoke hummus.

For my lunch treat I snacked on a Chocolate Chobani with a warmed apple and Chocolate Crispies from One Lucky Duck!

I bought the chocolate crispies on my trip to NYC last weekend.  They are sprouted buckwheat groats and Peruvian cacao with a stellar ingredient list (organic buckwheat, organic maple syrup, organic maple powder, organic cocoa powder, organic vanilla extract, Himalayan crystal salt), and are very tasty and completely raw!

They made a perfect, crunchy addition to my yogurt.

Random note, but I’ve been thinking lately about how much I love blogging!  I already think that I eat pretty healthy, but this blog has made me eat even healthier.  It makes me eat enough fruits, veggies, proteins, fats, etc. each day, which has proven to increase my energy and happiness!  I don’t always show every single thing that I eat, but instead try to show you healthy options for recipes and snacks.  I am always on a mission to find or create new healthy snack ideas for people on the go.  It is definitely better to fill your meals with nutrients, but sometimes you just need a snack!

See you for dinner. 🙂

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simple supper

By the time I got home from the gym tonight, I was starving!  I was shaky and dizzy and needed food asap.  I whipped all of this up pretty quickly – I love when I can do that with healthy food.

While I was putting together this delicious and healthy meal, I munched on some hummus and crackers.

It held me over for about 10 minutes until my dinner plate was full of food.  Last week when I made my Black Bean Burgers, I put one in the freezer to save for when I needed a quick meal.  Today was the day!  I popped the burger in the microwave for 1 minute to heat it up and toasted a whole wheat sandwich thin.  While those were heating up, I made a quick salad with romaine, sliced almonds, raisins and apricot stilton.  Then, I spread my sandwich thin with a laughing cow wedge and added the veggie burger.  I served the burger and salad along with some veggie chips.

This was a great healthy and quick meal – I’m stuffed!

Backing up to the gym.  I did a quick 45 minute easy 5 mile run when I got there, then hit up the weights.  The treadmill was torture!  I am so ready to run outside in warm weather again.  But, I made it.  For my weight session, I used circuit training and tried to hit the major muscles without overdoing it, since I haven’t lifted weights in about a week!

Circuit Weight Session

  • Bicep Curls
  • Overhead press with squat
  • Bicycles
  • Lunge with alternating front and side raises
  • Tricep kickback
  • V-ups
  • Hammer curls
  • Upright row with deadlift
  • Fly’s and tricep row
  • Situps

This workout felt great.  I plan to do one more weight session this week and then take next week off while I taper for my half marathon!!

I updated my Running Laps page with some running and workout tips, which I plan to update often!  Check it out here.

I also added some Weight Loss & Healthy Living Tips to my About me page!  Be sure to check them out.  I use a lot of these tips now, even though i’m not trying to lose weight.  They are good healthy living and maintenance tips as well.

Have a great night blog friends!

crazy cabbage stir-fry

I headed to the gym after work (I love Friday nights when I have nothing to do) and had a super workout.  I started with weights and then moved to the treadmill for a tempo run.  Here’s what I did:

Upper Body Weights (30 minutes, circuit style)

  • 21’s (10 lb weights, 3 sets)
  • Overhead press (10 lb weights, 3 sets of 12)
  • Fly’s (7.5 lb weights, 3 sets of 12)
  • Front raises (7.5 lb weights, 3 sets of 12
  • Lunges (3 sets of 12, 10 lb weights,alternating legs)
  • Tricep dips on bench (3 sets of 12)
  • V-ups (3 sets of 12)
  • Squats (7.5 lb weights, 3 sets of 12)
  • Hammer curl (7.5 lb weights, 3 sets of 12)
  • Chest press (12.5 lb weights, 3 sets of 12)
  • Crunches (3 sets of 12)
  • Bicycles (25 sets)
  • Tricep kickbacks (7.5 lb weights, 3 sets of 12)
  • Deadlifts (10 lb weights, 3 sets of 12)
  • Upright rows (10 lb weights, 3 sets of 12)

6 Mile Tempo Run

  • Mile 1 – 9:30
  • Mile 2 – 9:00
  • Mile 3 – 8:30
  • Mile 4 – 8:00
  • Mile 5 – 7:30
  • Mile 6 – 9:13
  • Total = 51:47

What a workout!

Before my workout I snacked on a Clif Mojo Mountain Mix bar.

I had never had one of these before, but I was excited when I opened it because of all of the chunks of stuff in the bar!

It was ok, but I didn’t love it.  It did the trick for my workout though.

Once I got home, I was famished!  Time to cook something up with random stuff in our fridge – that is exactly what I did.  It was a crazy, but great mix!

Crazy Cabbage Stir-fry

Serves 2

Ingredients:

  • 1/2 head green cabbage
  • 1/4 head purple cabbage
  • 1 orange pepper
  • Juice from 1 orange
  • salt and pepper to taste
  • 1 tbsp dried thyme
  • 1 cup cooked wheatberries
  • 1/4 cup peanuts
  • 1/4 cup raisins

I chopped up the cabbage and pepper into bite size pieces.

Then, heated the cabbage over medium high heat with a dash of olive oil.

Once heated through and wilted a bit, I added the pepper, salt and pepper, thyme and orange juice.

I had cooked wheatberries in the fridge, so I just nuked them in the microwave for a minute until warm.  I put the cooked cabbage on a plate and topped it with the wheatberries, raisins and peanuts.

Served with Trader Joe’s herb flatbread.

And, white wine.

It was an all around great quick meal for a Friday night at home!

running in the rain

I was starving when I woke up this morning, so I snacked on a Heart Thrive energy bar before my workout.  I ate half before my workout and half after.

Aren’t they cute?!  I love that they are shaped like hearts – makes me more excited to eat an energy bar.  Oh, the things that excite you at 5am. 🙂

Heart Thrive’s are a vegan energy bar made with oats, soy and dried fruit.  The main ingredients in the bars are the following: Oats, dried fruit, brown rice syrup, natural fruit juice, brown rice flour, soy protein concentrate, soy flour, Inulin(chicory root extract), rice bran, dried plums, dried apples, dried pears,  calcium citrate.

 

I tried the Lemon Poppyseed flavor this morning and was surprised how much I liked it!  The ingredient list is not so bad, although I do try to stay away from soy products because they are normally genetically modified.  It smelled like a lemon poppyseed muffin right out of the package, but the texture was different and it was much heavier and denser.  I was afraid that it was going to sit in my stomach like a rock, but it didn’t.  Each package contains 2 hearts (bars), but only 1 heart is a serving size.  One heart has about 150 calories, 2 grams of fat, 30 grams of carbs and 6 grams of protein (I saved the 2nd heart for another day).  I will definitely eat these again when I’m in a pinch or before or after a workout if needed.  It filled me up just enough for weights and an easy 5 mile run.

After my snack I did Jillian Michael’s 30 Day Shred!  I like weight videos on days that I run outside.  I don’t have many weights at home since I like to lift at the gym, so a quick video is perfect on days I want to stay away from the gym (like a rainy day like today)!

I recently found out by some friends that if you have Comcast Cable (and maybe other cable providers too, but I’m not sure), many of Jillian’s video’s are On Demand for FREE!!!  I was psyched when they told me this because I had been debating if I should buy another video since I was getting sick of No More Trouble Zones.  I had never used the Exercise and Fitness part of On Demand before and I cannot believe that I just discovered it!  There are a lot of options on there, including weight, cardio and yoga videos!  I’m psyched.

If you like workout and weight videos definitely check out Jillian Michaels.  She does mostly circuit training, which means you are lifting weights with your arms while also working your legs.  I prefer this way of weight lifting because you burn more calories and fat while you are lifting.  Plus, it is a good way to get in a total body workout in less time.  It doesn’t get any better than that!  In her 30 Day Shred video, you do 3 circuits of 6 minutes each (plus warmup and cooldown).  Each circuit is split up into 3 minutes of weights, 2 minutes of cardio, 1 minute of abs and repeat.  It was a great quick workout – I felt the burn!

Then I ran.  In the pouring rain and wind.  It was fun!  I was soaked when I got home.  I made Brant snap a photo, but it doesn’t do it justice.  I was dripping!  (yes, my husband thinks I am crazy, but you’d be surprised how many people were out there with me!  ok, I only saw 2 other runners in the rain at 5am…)

Breakfast was oatmeal.  I have missed my morning oats!

  • 1/3 cup rolled oats
  • 2/3 cup water
  • 1 banana
  • 1 tbsp ground flax seed
  • 1 tbsp chia seeds
  • 1/4 cup wheatberries (left over from last week)
  • 1 tbsp of maple almond butter on top

This was too filling, so I didn’t finish it all!  But, by 11am, I was ready for some fruit.

I couldn’t decide what I wanted, but I was craving fruit so I ate both!

 

After ample digestion time for my fruit, it was time for lunch!  Leftover Wild Rice Salad (the last of it) and a Strawberry Banana Chobani that i loved.  When are these new flavors coming to my grocery store, Chobani??

(that’s my lunch bag in the back – I use the small Lululemon bags!)

Not surprisingly, the Pineapple and Strawberry Banana chobani’s are my favorite.  I honestly think that it is because the are 2% instead of 0% – most of their yogurt is 0%.  I like the creamier texture, better flavor and the fact that it fills me up for longer.  Thanks again, Chobani!

And, some Peppermint Dark Chocolate for a sweet treat. 🙂  (sorry, Jaimee, but I just love chocolate and mint!)

This company makes the best chocolate!

cherry almond chocolate clusters

I ended up hitting up the gym for weights tonight.  It was still so crowded!  So, I resorted to some weight machines to get my workout in.  Here’s what I did:

Upper Body Weights

  • Lateral pulldown (40 lbs, 3 sets of 12)
  • Seated row (40 lbs, 3 sets of 12)
  • Chest press (40 lbs, 3 sets of 12)
  • Overhead press (20 lbs, 2 sets of 12)
  • Fly’s (20 lbs, 3 sets of 12)
  • 21’s (18 lb bar, 3 sets)
  • Upright row (18 lb bar, 3 sets of 12)
  • Tricep extension (10 lbs, 3 sets of 12)
  • Tricep kickback (7.5 lb dumbbells, 3 sets of 12)
  • Back extension (10 lbs, 3 sets of 12)
  • Abs on the ball (3 sets of 15)
  • Leg ups (3 sets of 15)

This session took me just under 30 minutes.  Good times!  Home for dinner which was leftover Wild Rice Waldorf Salad.  And, then I made the easiest and tastiest dessert ever!

Cherry Almond Chocolate Clusters

From Ellie Krieger, found on Healthy and Sane!

Makes 12 clusters (tbsp size)

Ingredients:

  • 1 cup raw almonds, toasted and coarsley chopped
  • 1/2 cup unsweetened dried cherries
  • 6 ounces 70% dark chocolate

Directions:

1. Mix the chopped almonds and cherries together in a medium bowl, set aside. (Tip: I buy all of my dried fruit and nuts at Trader Joes.  They sell organic raw nuts and unsweetened dried fruit without added oils.  They are so cheap!)

2.  In a double boiler, heat your chocolate over medium heat until melted. (Tip: I mixed 50% and 70% dark chocolate because that is what I had on hand)

3. Pour the melted chocolate into the bowl with the almonds and cherries and mix.

4.  Spoon out heaping tablespoons onto a parchment lined baking sheet. (Mine only made 10 clusters!)

5.  Place the baking sheet in the fridge for 15-20 minutes until the chocolate is hardened.  Store and serve at room temperature.

They came out great and were very easy to make, perfect for a quick last minute dessert.  Chocolate with cherries and almonds might be one of the best combination’s yet!

Have a great night!