Lookin' Good, Sister!

Still Working On It!

2011-10-10T22:11:00.000-07:00

I just realized it's been a few months since I've posted anything at all. A lot has changed in my life since we last checked in. I turned 30, then I got promoted, then I got married, then I went to Rome. I ate a ton, but made sure I got exercise every day. It was a great summer. When I got back from my honeymoon, I nervously weighed myself: didn't gain an ounce. Whew. Miracle.

However, these last two weeks have been a struggle to keep myself in check, and I've been resisting the urge to weigh myself because I'm pretty sure it's gone up and don't want the added stress of feeling like a failure right now. Ramping up at a new job is tough emotionally; I want to be amazing right out of the gate, and I'm still in the stage where I'm feeling like I'm floundering around. I'm staying positive, and overall, it's a great change.

So, how was your summer?

Currently On My Workout Mix - Miley Cyrus

2011-07-17T07:00:00.000-07:00

Looks like I'm into the former-Disney-sweethearts-turned-bad-girl these days. Miley Cyrus went from saccharine to sassy with this catchy little number and I'm totally loving it.

Currently On My Workout Mix - Britney Spears

2011-07-12T10:31:00.000-07:00

I needed to spice up the playlist so I went on iTunes last week and got some seriously good additions to the rotation. Try not to dance when this song is playing. It's impossible to resist the urge to shake your stuff.

Queen of the Mountain

2011-06-13T15:32:00.000-07:00

You know I can't resist a chance to flex my muscles while wearing a sweaty tank top.

Yesterday I tackled Mt Si (yes, the big one) with a local summer hiking group. It was 4 miles of steep switchbacks. We jumped over streams, trekked over stumps and roots, and then when we were finally at the top, there was a rock scramble to what we thought was the tippy top. Turns out there was another slightly higher tippy top right behind it.

So we scrambled up to the higher point. And celebrated.

Then I did this:

because I was too short to do this:

...which is what I had initially envisioned for my top o' the mountain photo shoot.

The hike, round trip, was 8 miles total. It took about 4 hours. When we got down to the bottom of the mountain, we all felt like rockstars.

Next outdoor adventure? Kayaking! Fo' sho'

Currently on My Workout Mix - White Snake

2011-06-12T07:00:00.000-07:00

Food on the Run

2011-06-09T12:30:00.000-07:00

This morning I made myself a grilled ham and cheese sandwich to have for lunch today because I could not bring myself to eat vegetarian chili one more time this week (note to self: pack a variety of food for the week's lunches). I also wore a jacket with small pockets that do not zip, so even though I drove and left my car near my friends' place this morning, I still had the pleasure of running down Dexter today at 7am with a foil-wrapped sandwich in my hand. Yep, that's how I roll.

[Also of note this morning: While running down Dexter (sandwich in hand), I passed a motorcycle cop who had stopped a helmetless bicyclist who had been violating traffic rules all the way up Dexter. That's what you get for being a douche, buddy; put a damn helmet on and stop running through red lights.]

I've logged 27 miles so far this week, and planning to get another 5.5 in today. Wish me luck!

Weekly Update - Breakthrough!

2011-06-08T09:28:00.000-07:00

Well looky here! This morning I showed a great number on the scale and I couldn't be more excited. I am officially below 150!!! I had a feeling I'd get some good news this morning because I've been doing some serious running and when I went thrift shopping with my ladies over the weekend (and purchased what the girls were calling a "trophy wife shirt) I was fitting into size 6 pretty consistently. Remember, I'm only 5'6" so no, I'm not too skinny - I still have a badonk-a-donk booty, thankyouverymuch. Not to toot my own horn here, but (toot! toot!) I look and feel great.

People ask me if I'm doing this for my upcoming wedding... sure - I need to fit into my dress, of course, but this is about more than looking good in pictures for one day of my life. When I hit 30, I will be in the best shape of my life. That is a goal worth celebrating.

Monday Night Dinner: Sauteed Whole Wheat Rotini with Veggies

2011-06-06T07:00:00.000-07:00

This dish was something inspired by my father, who had made a sauteed pasta with chicken and vegetables and spent a good 15 minutes describing the recipe to me as though it had been an adventure of culinary discovery. I was intrigued, and it sounded delicious. The version I made was much simpler, intended to go next to grilled halibut, so I opted to select flavors that didn't over-shine the fish. I think, though, that it is a good jumping-off point for a versatile dish and you could add different herbs, meats, and vegetables to take it in a variety of directions.

Sauteed Whole Wheat Rotini with Veggies

Ingredients

2 Tbsp extra virgin olive oil
1 clove garlic, minced
1/2 medium sweet onion, chopped
12 oz 100% whole wheat rotini
1 tsp sea salt
1/4 tsp ground black pepper
4 cups stock (chicken or mushroom)
2 medium zucchini, quartered and sliced
1/4 cup white wine
juice from 1/2 lemon
1/3 cup cherry tomatoes, halved

Directions

Heat olive oil in a large pan.
Add onion and garlic and saute.
Add uncooked pasta and saute until slightly browned.
Gradually add in chicken or mushroom stock and white wine, stirring every couple minutes.
Salt and pepper as you go to taste.
Squeeze in the lemon juice.
Meanwhile, in a separate pan saute zucchini in a touch of olive oil until slightly browned. set aside.
When pasta has nearly completely absorbed liquid, add zucchini and cherry tomatoes to pasta and toss to combine.

Sprinkle each serving with a little Parmesan if desired.

Serves 6

Currently On My Workout Mix - Zappacosta

2011-06-05T07:00:00.000-07:00

Running Successes

2011-06-04T07:00:00.000-07:00

Just checking in on this. I know some of you think I'm crazy, but my first half week running to work was great! I think this is going to be a good summer. Plus, the money I save by not having to pay for parking and the gas to get to and from work every day could finance a very comfortable vacation each year. Double bonus!

Here's the rundown on what kind of mileage I actually did:

Wed: 6 miles in, 4 miles back for a total of 10 miles
Thurs: 1.5 miles in, 4 miles at lunch, drove back for a total of 5.5 miles
Fri: 4 miles in, lifted weights at lunch, 6 miles back for a total of 10 miles
Sat: ran around Lake Union for a total of 6.5 miles

Week's total: 32 miles

Not bad. Sunday will be a Jillian Michaels day for sure. Gotta have at least one day off from running since my average weekly total will be between 40 and 55 miles. I'll be in bikini shape in no time!

Food and Me

2011-06-03T07:00:00.000-07:00

Hello! Let's talk about food.

I love food. It's a huge source of happiness and satisfaction for me, and it's how I like to spend time with people: cooking and eating. It's also something I didn't know much about until after college. I used to eat things solely because they were delicious. Now I eat things that are good for me and delicious.

I've been fascinated recently about the origins of our food. It started a couple years ago when I read a book called My Year of Meats. It's technically fiction, but I am inclined to believe that the portion about cattle farming is pretty accurate to real life. It really got me thinking about the quality of food I want to be putting in my body. Well worth a read.

Then Andrew and I watched Food, Inc., a documentary as well as a book, on one of our stay-in date nights. I still get chills about it and am extremely wary of ground meat and fast food joints.

Fast forward through more research and enlightenment, and I am more into being selective about the ingredients in my food than ever before, more into portion control and monitoring (hey - I know better than anyone it can get away from you!) and generally being more mindful.

It's a long time in coming, but better late than never! Recently I lost about 18 pounds, and while most people who know me would say it's because I'm running so much -and yes, that's part of it- the real reason I was able to shed the weight was my new consciousness of food. I don't diet - I'm not grudgingly eating salads every night or trying to get by on nothing but raw vegetables. Instead, I'm just paying more attention, and it's paying off. You bet your sweet ass I'm going to Brave Horse Tavern for a pretzel whenever I feel like it! When I tell people this, they want to know what I eat on a regular basis. So, I took a picture and now I'm going to tell you about it.

I love bread. I'm not cutting it out. I'm also not cutting out cheese. In fact, I eat bread and cheese nearly every day. Establishing a sustainable way of eating is more important than cutting out things just for the sake of losing weight. If suddenly avoiding beer or cheese is the way you plan to lose ten pounds (and don't get me wrong - you will! easily, too!), well, get ready to gain it all back later when you're not feeling so gung-ho about the diet. Take it from a lady who knows.

A fantastic no-fuss dinner for me might be this:

homemade whole wheat pita, which I throw on my George Forman to warm up
an ounce of soft goat cheese
five or so cherry tomatoes cut in half
a zucchini sauteed in a teaspoon of extra virgin olive oil and sprinkled with a little salt and pepper

It's filling, fresh, and delicious, but not heavy. For you carnivores out there who might say you wouldn't feel like you're getting enough protein without meat , is twelve grams enough? That's right. Might not seem like it, but meat isn't your only source of protein. Meat is delicious, but it's not essential and I don't feel the need to make sure it makes its way into every meal. I am not saying meat makes a person fat - I'm just saying that paying attention to the ingredients you choose opens up a lot more culinary possibilities in getting the nutrients you need rather than relying on meat as your protein crutch. And no, you're not going to be hungry later in the evening after you eat this dinner because you just had 12 grams of protein and 6 grams of fiber. You're set.

Oh, it is ON!

2011-06-02T12:00:00.000-07:00

Well, it's official. I gave up my garage parking spot at my office as of June 1 and am now traveling to work via my own two feet. This takes some planning on the weekends because I do not want to be schlepping my clothes and lunch on my back four miles each way over a huge hill, so by Sunday I need to have dropped of a weeks worth of work clothes, a fresh towel, and breakfast, snacks, and lunches for five days.

So how is my first week going so far? Different than I planned...

Yesterday I got up over the top of my first moderate hill and had a change of heart about going up that second burner of a hill that stands smack in the middle between the office and me. I veered right.

In veering right, I knew I was committing myself to two extra miles, but I just didn't want to deal with huffing and puffing over Capitol Hill. Not on a rainy Wednesday morning. So my alternate route got me there in about an hour and I enjoyed the run every step of the way.

You can see from the picture how beautiful it is. It looks like a rural road or a temperate rainforest, but it is actually smack dab in the middle of the city. I know - it's awesome living here.

At the end of the day I suited up again and struck out headed north to my parents' house in Wallingford, exactly four miles on foot, door to door. My pops was nice enough to drive me home at the end of the evening.

This morning, despite having logged ten miles yesterday, I felt great - not tired at all! I woke up 1 minute before my alarm and popped out of bed. This may have been because I knew I had an easy day.

I'm having dinner with some friends tonight who live a mile and a half away from my office, so I drove and left my car near their place, which cut my on-foot part of the commute to only three miles total. I got to the gym with enough time to spare to bust out 60 reps each of chest presses and bent rows before my shower. Now here's the part where you're going to call me nutso:

I made plans to run with a friend today at lunch. Yep, that's right! No rest for the weary, folks! I need to look good this summer for a variety of reasons and I'm not going to get in shape by doing the bare minimum. What would you think of someone who just does the bare minimum? And let's be honest: I do want to express myself - in a bikini on a boat, preferably. So onward-ho!

Getting Outdoors

2011-06-01T14:29:00.000-07:00

Well hello! No, I didn't get to go hiking over the long weekend, even though I wanted to so badly. My weekend, as well as the week prior, was wall-to-wall packed with wedding checklist items. Bleh. I did, however, get over to Tiger Mountain the weekend before with a group of friends, including my cousin (pictured above) who is fresh out of college and new to the Seattle area (and no, ladies, he is not single). I thought it would be a great way to introduce him to resident-hood in Western Washington. My friend Kathy organizes a weekend hiking group that I tag along with and this was a great first hike of the season. It was three miles to the summit and fairly steep - 2000-foot gain. The scenery was fantastic and I wish I would have taken more pictures, but we were all in a mood to just push full speed ahead so I didn't even think about it until we got to the top --completely exhausted.

Hiking this summer will be another part of living better for me. Three years ago I made it my mission for the spring and summer to accept any invitation (within reason) to go do something active. And let me tell you - that was one of the most fun and most fit summers of my adult life. I kayaked the hell out of Lake Union that year. The two following summers I didn't renew that mission and I really think it was to my detriment. So this year I'm reviving the "get active" policy. I have a feeling I'll be hiking the hell out of the Cascades this summer. Working out doesn't have to be exercise for the sake of exercise, and I need to remind myself that once in a while.

Next scheduled hike: Mt Si on June 12. Can't wait!

See You Next Week

2011-05-25T10:00:00.001-07:00

You may have noticed, I'm taking the week off from LGS to focus on other things I've been meaning to get done. See you after Memorial Day!

A Little Inspiration

2011-05-19T09:40:00.000-07:00

My friend Kori, who has also been pulling some great weight-loss numbers this year, sent this to me this morning. So, so true. :)

Weekly Update

2011-05-18T15:21:00.000-07:00

In two weeks I've lost less than half a pound. I'm 99.37% sure this has something to do with the massive quantities of cheese and margaritas I have consumed since the last time I checked in. I know, I know. I'm terrible. I feel, though, that I've turned a corner and am on my way out of my diet/exercise regressions into a renewed sense of determination. Maybe it's my milestone birthday looming, or maybe it's my quickly-approaching wedding date, but I feel a sense of urgency once again to make progress... and fast!

Yesterday I ran six and a half miles, and today I forced myself to tackle another four miles during my lunch break. I was sore the entire way and TW was unaffected by my whining and begging to run more slowly - that was decidedly out of the question. I love me my T-dub, but oh, the pain! It's all in my glutes and hamstrings. Oy. Tomorrow is definitely NOT a running day. I'll find a different way to make myself sore.

Running 'Round the Lake and Other Adventures

2011-05-17T22:19:00.000-07:00

I went for a run around Lake Union today and snapped this photo at my halfway point. The sun on my face felt as amazing as this photo looks. It's days like these that almost make me forget how much I hate the winters here. Truth be told, though, I felt like hell the whole way around the lake, trying not to puke because I was running so hard. Being nauseated while running is not awesome, but it was totally worth it.

When I got home I decided to take a go at crock pot marinara - cooking from scratch for the lazy girl. My kinda cooking. My aunt gave me a mini slow cooker recently and I'm making it my mission to use the heck out of it. I've tackled cheese fondue, but something about marinara seems more practical for daily life. So my plan for this marinara is to layer chopped raw ingredients into the crock pot and keep it on low all night. Here's what's in it before I tweak it tomorrow morning:

1 Tbsp extra virgin olive oil
1 chopped onion
5 cloves chopped garlic
2 Tbsp chopped fresh basil leaves
2 Tbsp chopped fresh flat leaf parsley
1-1/2 tsp sea salt
8-10 chopped roma tomatoes
1 Tbsp apple cider vinegar
1 Tbsp honey

I needed a little something to get me out of my slump, and refocusing on the two things that helped me drop 30 lbs in the first place, running and nutrition, seemed like a good bet. I'll check back and let you know how it came out.

Update on May 18: I woke up in the morning to the extremely powerful smell of onions. I mean whoa. It looked good when I gave it a stir, and I decided to take the immersion blender to it for a few seconds to lightly puree the ingredients. The taste was meh, so I added another tablespoon of apple cider vinegar and a quarter tsp of ground black pepper. It's still bubbling in the crockpot today while I'm at work. Hopefully when the liquid cooks down a bit it will have a nicer richer flavor.

Monday Night Dinner: Thai Chicken Soup

2011-05-16T17:02:00.000-07:00

I've got to be honest: all I want tonight is cheese fondue. However, I'm less than three months away from my wedding for which I've chosen an extremely form-fitting dress. So instead, we're going with Thai Chicken Soup. Ugh.

Thai Chicken Soup

Ingredients

1/2 medium yellow onion
3/4 cup chopped carrots
1 1/2 cups chopped yellow potatoes
2 cups chicken breast cut into bite-sized pieces
2 cups low sodium chicken stock
1 3/4 cups light coconut milk
lime juice, yields of 2 lime
1/4 cup asian fish sauce
2 Tbsp honey
1 Tbsp red pepper flakes
1 Tbsp extra virgin olive oil

Directions

In a soup pot, heat olive oil
Add chopped onion, chopped carrots, and chopped potatoes.
Saute until slightly browned.
Add chicken and cook halfway (I use whatever leftover chicken I have in my fridge, in which case you don't have to cook it before adding the liquids).
Add remaining ingredients, bring to a boil, reduce heat, cover and simmer for 15 min.

Serve immediately.

Currently On My Workout Mix - Phil Collins

2011-05-15T11:22:00.000-07:00

Oh, hi.

2011-05-13T11:17:00.000-07:00

I know. I skipped the weekly update. I didn't feel like it. It's not that I didn't want to report bad news - I just didn't check my stats. For all I know, maybe I could have reported great news, but I just didn't get around to weighing myself. I haven't really been feeling up to working out lately, though I've been faithful about running or getting at least something in each day. I need to tap into that fire I've been carrying since January, because it seems like it hasn't really been burning bright lately.

Come to think of it, chalk many aspects of my life up to that. I need to get fired up.

Any suggestions?

Monday Night Dinner: Lamb Kofte on a Pita

2011-05-09T16:41:00.000-07:00

Now that you have a package of pitas from last week's recipe, you're going to have to use them up, right? How about spiced lamb meatballs to go with that? Mmmm.

Lamb Kofte

Ingredients

2 lb ground lamb
1/2 cup onions
4 garlic cloves
1 Tbsp extra virgin olive oil
1 Tbsp ground cumin
1/2 cup chopped fresh mint leaves
3 Tbsp paprika
1/2 tsp cayenne pepper
2 tsp Kosher salt
1 tsp ground black pepper

For toppings: marinara sauce and crumbled feta cheese

Directions

Heat olive oil on low in a med skillet. Dice garlic and onion and heat in skillet until thoroughly cooked. Stir often to make sure they don't brown. Once cooked, return to cutting board and further dice the cooked mixture. This cooking step cuts waaaay down on the intensity of your future garlic and onion breath and saves your stomach a few flip flops down the line.

Mince the mint leaves and put into a mixing bowl along with all the rest of the ingredients and combine well. I like to just get in there with my bare hands for this, but you may want to put on a pair of latex cloves if you're squeamish about getting raw meat on your hands.

Form golf-ball sized balls, placing each on a lined baking sheet that has edges. Bake at 300F for 20-30 minutes.

This should make about 30 meatballs.

Warm your pita in the oven or on a pan on the stove top until warm and soft, but not browned. Place three meatballs on the pita, top with a couple tablespoons of marinara and a sprinkle of feta cheese.

Currently On My Workout Mix - John Cougar Mellencamp

2011-05-08T07:00:00.000-07:00

Weekly Update

2011-05-04T17:02:00.000-07:00

Oh hi there! All of those numbers are shocking to me. My diet was not on par over the weekend, though I did get quite a bit of exercise in, dance party of three (and sometimes one) not excluded.

I would also like to take this opportunity to say.... "BOO YOW!" Only one more measly little pound and I'll be under 150 for the first time in over ten years. Since my heaviest, this marks 33 pounds lost. Feels awesome.

One little nod to my trainer today for keeping me on track: I was jonesin' for sushi today and was on the hunt for a lunch buddy to go to Cherry Blossom with when Trainer Wade intercepted; he reminded me I should really be going for a run since the weather today is amazing and the lunch I brought is perfectly delicious and much lighter in calories than a sushi feast. Too true. Those four miles did much more for me at lunch than a bunch of tekka maki would have. Also provided during my workout were holistic living tips, such as the benefits of sunscreen. Wade, you are so wise, and yes, I am so sunburned. Thanks, T-W, for showing me the way.

The Bread Recipe

2011-05-03T14:33:00.000-07:00

I made another loaf of bread last night so Andrew could have sandwiches for lunch and toast for breakfast. I'm still tweaking the recipe, but this is the best one so far:

2 cups whole wheat flour
1 cup all-purpose flour
1 tsp sea salt
1 egg
2 Tbsp extra virgin olive oil
1 Tbsp honey
1-1/4 tsp yeast

I use a bread machine so I literally just pile all of the ingredients in the machine and press a button. I don't know any special kneading techniques and can offer no advice, other than to get a bread machine. It's a big piece of equipment, but might be worth the storage space if you think fresh baked bread is important in your life.

Even if you only like white bread, making your own is a trade up from buying sliced bread. Yes, you're still using refined flour, but what you're avoiding is more important: additives and preservatives to prolong shelf life. Ew.

Monday Night Dinner: Cheater Zucchini Pizza

2011-05-02T11:01:00.000-07:00

This dinner is on deck for tonight. I'm craving pizza, but after a weekend of eating delicious rich food and drinking wine like it's water, I need something lighter for a change. It's also my night to myself so I want to keep food prep time to a minimum so I can maximize furniture reupholstering time.

[ I have two sleigh-back dining chairs that have been sanded down to the wood and are ready for a repaint, but while I'm waiting for the weather to dry up so I can paint outside, I'm going to go ahead and recover the seat and back panels so they'll at least be usable and presentable in a shabby chic sort of way. ]

Cheater pizza is one of those meals that seems almost too easy. That's what I love about it. I don't have kids, but I imagine when I do I'm going to use this recipe a lot.

Ingredients

1 whole wheat pocketless pita (I use Kontos)
1/4 cup marinara sauce
1/4 cup shredded mozzarella cheese
1/2 cup Zucchini
1 tsp extra virgin olive oil

Directions

In a small pan on your stovetop, heat olive oil and saute zucchini chunks until browned. Place your pita on a baking sheet. Spread the marinara sauce on your pita, sprinkle evenly with cheese, and top with zucchini. Broil until cheese is melted. Sprinkle with just a touch of sea salt if you like. Voila!

Serves 1

Currently On My Workout Mix - The Cult

2011-05-01T07:00:00.000-07:00

Weight Training - Pulsing Lunges

2011-04-29T07:00:00.000-07:00

The final segment of this weight training circuit is my favorite. Do it long enough and you get a great burn. To round out this series of weight training, what better model to show you what's what than a bad-ass chick.

This girl is not afraid to get in your face and make you train right.

For this exercise you want to start down in the lunge position. Rest your weights on your shoulders. Your back leg is going to be extended fully, toe planted on the ground. Your bent knee should be at a 90 degree angle, your thigh perpendicular to the floor.
Keeping your back leg straight the entire time and both feet planted throughout, straighten your front leg, and then return back into a lunge. Repeat 10-15 times and then switch legs and do another 10-15 reps.

I like to do five full circuits, so when all is said and done, each leg has pulsed 75 times. It's the deep burn.

Natural Sweet Alternatives

2011-04-28T11:55:00.000-07:00

image via Seattle Weekly

Last week I wrote a post about the scary findings in my sugar research. My friend Mina pinged me to ask if there was a natural sweetener I could recommend when you just have to have something sweet. The short answer is, in the quantities that the average American eats sweets, nothing is really that great, but after looking into it, I determined raw honey and 100% natural maple syrup are the best.

Here's my disclaimer: my research is limited to reading studies and reports done by other people, so unless I find a way to do my own molecular experiments on food, what I know is subject to what other people say. It's topical. I'm not a nutritionist and I don't have a doctorate in this stuff - just a passion to find out for myself what's what, and share my discoveries with you.

Well, folks, I have a good read for you: Kristen of Food Renegade posted yesterday a rundown of natural sweeteners (and impostors). I consider her an authority on the matter and I highly encourage you to pop over and take a look. It's a pithy and informative guide. Also worth reading are the comments below and Kristen's responses.

Weekly Update: Oops! I forgot!

2011-04-27T15:50:00.001-07:00

Sorry folks, I totally spaced this morning. I didn't get out of bed until well after the alarm and it was a whirlwind from there.

4/28 Update: I stepped on the scale today and there was literally no change. Back atcha next week!

Makin' Bread

2011-04-26T16:37:00.000-07:00

Recently, I've become hyper-vigilant about the ingredients in my food. Since Lustig struck a panic in me, I've been suspicious of everything I eat. The most recent development? My favorite whole wheat sandwich bread is not as innocent as it looks. I love the 90 calorie serving size, but I looked closer at the ingredient list and I'm pretty sure at least a quarter of those things listed are preservatives. Conclusion: nope; I'm out.

More specifically, I'm baking my own bread from here on out. There's something to be said for making everything from scratch: you know what's in your food.

There are a lot of reasons to bake my own bread, and not really any reasons not to. Andrew's parents gave us a bread machine a couple years ago so there is literally no work on my part, unless you count scooping the ingredients into the baking bucket and pushing a button. I just have to be willing to wait 5 hours for the magic to take place.

It's just one more step in my journey to living healthier.

Monday Night Dinner: Whole Wheat Spaghetti alla Carbonara for Two

2011-04-25T08:50:00.000-07:00

I have a special place in my heart for spaghetti alla carbonara because my godfather, who lived for four years in Rome during the 1970s, would make it fairly often when our family would go to his house for dinner. It's also fairly simple to make; it's just eggs and bacon and cheese - oh my!

Ingredients

4 oz (dry) whole wheat linguine
1 egg
1/4 cup shredded Parmesan cheese
2 slices bacon
1/4 tsp ground black pepper

Directions

Boil water and cook linguine according to instructions on package.
While waiting for your water to boil, cook your bacon and set aside on a paper towel.
Meanwhile, turn your oven on warm (lowest setting) and place your metal mixing bowl inside. Alternatively, you can fill the bowl with warm water if your bowl is not oven safe. Just be sure to dump the water out before you throw the ingredients in. When bowl is sufficiently warm, beat an egg in the (empty) warmed bowl. Add cheese and pepper.
Drain your pasta and add to the bowl, tossing to coat thoroughly with egg and cheese mixture. The egg will cook with the heat of the pasta.
Crumble bacon, and toss with pasta.
Serve immediately.

Serves 2.

Currently On My Workout Mix - 69 Boyz

2011-04-24T07:00:00.000-07:00

Weight Training - Tricep Curls

2011-04-22T07:00:00.000-07:00

This next exercise in the circuit works your triceps, which is the key to not having what my friend affectionately calls "bingo wings." If you are feeling like the bicep curls and hammer curls are too much to do consecutively, you can mix this move in between the two sets to give those biceps a little break while you work the triceps.

Our model today is a gold medalist, has a killer bod, and knows what weight training is all about.

An important thing to note: see how Michael is keeping his elbows right next to his ears, even when he lowers the weight behind his head? Make sure you're paying attention to that in your own training.

Thanks, Mike, for being such a sport!

Weekly Update: Plateausville

2011-04-20T11:03:00.000-07:00

I think I might be at a plateau. I'm dying to break through the 150-lb mark and I have less than 2 lbs standing in my way. I'm hoping that over the next month we're going to see the numbers go down as I regularly start running 8 miles (4 each direction of my commute to work) and cutting waaaaay down on sweets.

I feel good, but it's very frustrating to not see results. Then again, I've never been a very patient person.

Running - Going the Distance

2011-04-19T21:26:00.000-07:00

I ran 12 miles today. It's a 4 mile run between home and the office, and then at lunch I joined two other runners for a mid-day 4-miler. I wasn't sure I could pull off running all three legs of the twelve miles, and I had my car at the office just in case. I wanted to prove to myself that I could do it before I lose my "crutch" (meaning my parking space, which I plan to release at the end of the month). Mostly, I'm concerned about my joints. There are some pretty serious hills on my commute, so I've started walking down the steepest declines in order to save my knees.

I have to say, it's kinda nice to worry a little less about the calories I've eaten today. When I got home I made whole wheat pasta alla carbonara for two. Basically, it's a bacon/egg/cheese comfort food, but much lighter than you'd expect. If the calcs are right, one serving is under 350 calories. Definitely MND worthy. I'll try to remember to post the recipe Monday.

Sugar: Your Frienemy

2011-04-19T11:44:00.000-07:00

image via CBS News

Sugar is like those mean girls in junior high and high school; they're sweet and seemingly harmless, then one day you learn how hurtful they can be. You think sugar is your friend - she makes everything you eat sweeter and more fun. Then you make the mistake of crossing her and suddenly she makes it her personal mission to destroy you. There's that day when your eyes are opened and you suddenly realize sugar is not your friend. My day came April 13, 2011. That was the day I learned what a bitch sugar has been to me and to my fellow Americans. And we let her. For years.

Last Wednesday the New York Times published an article by Gary Taubes titled, Is Sugar Toxic? I read and reread it. I sent it to friends. I talked about it to co-workers. It's like a light bulb suddenly went off in my head. All the pieces fit together, like that moment in Usual Suspects when Kujan discovers he'd had Keyser Söze in front of him the entire time.

Then I watched the video lecture by Robert Lustig referenced in the Taubes article titled, Sugar: The Bitter Truth. Sugar isn't just about empty calories leading to malnutrition and a calorie excess (though it's that too), it's about sugar actually actively poisoning your body. Here's how Lustig and Taubes broke it down for me: sugar comes with an evil ring leader and a side-kick. Fructose is your true adversary. Glucose, the other component of sugar, is just along for the ride. While glucose is metabolized by every cell in your body, fructose is sent straight to your liver (your poison processing center) where, if it's over-inundated, it basically goes into survival mode and the excess poison (fructose, this case) is turned into fat. Visceral fat, actually - the stuff that clings around your organs and clogs your arteries.

100 years ago we didn't eat nearly the amount of sugar we do today, and it's no wonder our nation has seen a spike in heart disease, cancer, obesity, and diabetes.

image via Perfect Health Diet

Today we eat over 45 lbs of sugar a year.

image via NYT

This is in addition to four gallons of high-fructose corn syrup.

image via NYT

Want to know something else interesting? The difference between the harmful effects of HFCS and regular table sugar is negligible. It's true. Sugar is 50% fructose, 50% glucose. HFCS is 55% fructose, 45% glucose. This does not mean that HFCS isn't as terrible for you as you thought. This means that sugar is worse for you than you ever imagined. Gives me chills. How 'bout you? I, for one, am feeling sick just thinking about how I've been unwittingly slowly killing myself for years.

Before having learned the breakdown of exactly how sugar destroys your system at a cellular level, I knew it wasn't great and was looking for ways to cut back, mostly for vanity reasons: I want to be thinner, I want to have nicer skin, blah blah blah.

A friend suggested agave nectar as an alternative to refined sugar, the philosophy being it comes from the agave plant and is a natural substitute. So I bought some, and I loved it. I was replacing any call for sugar with agave nectar. I even went out and bought it in bulk. I imagined the plant being tapped much the way we tap maple trees to get maple syrup. I felt good about making the change to get away from sugar.

Then I got educated. After reading up on sugar I thought, "hey, I wonder what the molecular makeup of agave nectar is." So I did a little research. There are no hard numbers, but I did come across a lot of product-sponsored websites praising the stuff, and several health-centered (non-commercially-motivated) websites debunking what the perceived health benefits are. The most thorough article I found was written by Kristen of Food Renegade. (Her blog is fantastic, btw. So glad I stumbled upon it.) What I discovered in this research is not only is agave nectar 70-90% fructose (depending on which product website is reporting), but it's also highly processed. Basically it's what we thought HFCS was to sugar - it's much much worse. Just great. Now I have a giant jug of a veritable poison sitting at home.

So to conclude this rather depressing post on a lighter note, I'm going to take this new information and use it as a tool of empowerment to further research nutrition. Being active is a huge part of staying healthy, but holding control of how we fuel ourselves is key as well. I'm not saying I will never eat sugar again, but I will be making better-informed decisions about my food and be more aware of what's going into it than I ever have before.

Monday Night Dinner - Katie's Thai Honey Peanut Chicken

2011-04-18T07:00:00.000-07:00

My friend Katie has a great blog, The Well-Fed Newlyweds, that I love reading; part of the reason I love it is I get to catch up a little with what's going on in her world (we haven't seen each other since we were both 21 and studying in Paris), but a bigger part is she chooses stellar recipes to feature. I made her Thai honey peanut chicken recently and let me tell you, this one hit it out of the park. I made just a few tweaks, not that it needed any; I'm just that way.

Thai Honey Peanut Chicken

Ingredients:
1/2 cup low-sodium soy sauce
1/4 cup honey
lime juice - yield of 1 lime
3 cloves minced garlic
2 Tbsp (heaping) natural peanut butter
1 tsp curry powder
1 tsp Sriracha
2 tsp fish sauce
1-1/2 lbs. boneless, skinless chicken breasts, cut into large chunks

Directions:
Whisk all ingredients except chicken together in a bowl.
Add chicken pieces to sauce and coat evenly.
Cook in a large skillet on med-high heat until chicken is just cooked through.

Another 170 calories gets you 3/4 cup rice to go with it.

Currently on My Workout Mix - Ludacris

2011-04-17T10:51:00.000-07:00

I love Luda.

Weekly Update

2011-04-15T15:55:00.000-07:00

This is gonna be a shorty because I don't have much to report. I'm still hanging around 151 lbs, but I'm bloated so my everything is puffy. This inflates my body fat percentage number. I feel doughy, but I know it's temporary. I'm trying to do some diet tweaking to help break through the 150s into the 140s, so we'll see. Next week will be better.

Monday Night Dinner: Lemon and Dill Cheese Tortellini with Asparagus

2011-04-11T07:00:00.000-07:00

This dinner makes me feel like the sun is shining and birds are chirping, even when it's gray and depressing here in the ol' Emerald City. I timed this one, and from the time you put your water boil it's 20 minutes to the table. I like eating it cold the next day as well. Enjoy!

Ingredients

1 lb asparagus spears, cut into 2-inch pieces
1 Tbsp lemon zest
2 Tbsp extra virgin olive oil
1/2 tsp kosher salt
1/2 tsp dill
2-1/2 cups three-cheese tortellini
1 Tbsp shredded Parmesan

Directions

You can either boil 2 separate pots of water for this one, or do what I did and use the same one for both the asparagus and the tortellini. It all depends if you have a wire mesh strainer like this one:

Have a medium bowl of ice water ready. Fill a medium pot fairly full of water, add a little salt, and bring to a boil. Rest your mesh strainer on the top of the pot and toss in your asparagus. Cook for 2-3 minutes, then lift your strainer out and place it in the bowl of ice water, making sure all the asparagus pieces are submerged in the ice water, to stop the asparagus from cooking any further from its own endothermic heat.

Toss your tortellini in the boiling pot and cook according to the package instructions (probably about 7 min).
While pasta is cooking and asparagus is icing, grate the zest of 1 lemon (about a tablespoon) into your pasta serving bowl. Add olive oil, dill, and salt to the zest and stir in the bottom of the bowl.
Drain the pasta and asparagus and toss with your lemony-dill olive oil. Sprinkle with the parm and serve.

Serves 4

Currently on My Workout Mix - Def Leppard

2011-04-10T07:00:00.000-07:00

This came on during the end of my run and helped me get pumped back up for a strong finish. Let's get rocked!

Weight Training - Hammer Curls

2011-04-07T07:00:00.000-07:00

Ok so you've gotten down the Arnold Press, the squats, and the bicep curls. Now it's time to move on to the next exercise of the circuit: hammer curls. These are simple to transition into from the bicep curls because it is basically the same exercise - you're just rotating your wrists in for the transition.

In order to make sure you do this exercise correctly and "don't hurt 'em," our model today is taking his duties very seriously. Who better to demonstrate hammer curls than Hammer himself? Are you feelin' his power?

It really is exactly the same as bicep curls - fancy jacket not required.

A couple things to remember while you're doing this: keep your abs tight and your knees bent ever so slightly. Don't lock your knees - it's not good for anything except poor form.

Weekly Update - Silver Lining

2011-04-06T14:51:00.000-07:00

Ok so I was about to be all, "waa waaaa" about having gained a pound and a half since last week (and I'll be honest, I did eat a lot), but then I started taking my measurements in order to report my body fat, and I actually lost inches and went down in fat. For reals. I don't usually report the measurements I have to take in order to get my number, because they're boring: neck, arm, chest, thigh... who cares?

Well, today I do care. waist and hips are still the same, but I am down to 33 inches at my chest, and have lost an inch and a half off my thigh since last week. So even though my BMI has gone up slightly, I think the more important numbers here are body fat and inches. Looks like I'm smack in the middle of the fitness range:

I do feel like I need to step it up a little bit, though, because this next 15 lbs isn't going to lose itself. Last night I left my car at the office and ran the 4 miles home. Then I had no choice this morning but to suit up and run into the office. It was cold, but at least it wasn't raining. The sun came out at lunch today, so a co-worker and I grabbed the opportunity to run at lunch. That was another 4 miles. So I've done 8 miles total today. Awesome. Toot toot! That would be the sound of me tooting my own horn; but hey - I think I'm allowed today.

Monday Night Dinner: Marinara Baked Eggs

2011-04-04T23:02:00.000-07:00

This is a fantastic flavorful meal that bakes up quickly

Ingredients

4 cups marinara sauce
4 eggs
1 cup mozzarella shredded cheese
4 slices French bread

Directions

Preheat your oven to 300.
Pour marinara into a pie pan and place in the oven for 5-10 min.
After 5 minutes, crack your eggs and gently nestle them in among the marinara.
Sprinkle your cheese evenly over top and bake for 15-20 min.
Meanwhile, toast you bread slices.
Spoon 1 egg and 1 cup marinara over each bread slice

Serve with a green salad.

Serves 4.

Currently On My Workout Mix - Ginuwine

2011-04-03T10:00:00.000-07:00

Great pace for lifting weights - 2 counts down, 2 counts up.

Thoughts On Running

2011-04-01T07:00:00.000-07:00

I've been doing a little reading up on running these days, since there seems to have been a lot of buzz around barefoot running. I wanted to know more. My friend Nate, a writer and runner in Oakland, put out a well-researched article last year on the matter, and other fitness sources, such as Shape Magazine, are also advocates. What I took away from the research is I'm not convinced barefoot running is my thing, but I have adjusted my stride and am more conscious about how I land on my foot.

I've found that shorter, quicker strides help me run faster with less effort, and I expect that landing more on the middle of my foot rather than my heel will help lessen the sensitivity I've felt in my joints over the last ten or so years.

I want to be able to keep running as a lifelong fitness tool, so being careful now when everything on my body still works is important.

Weight Training - Bicep Curls

2011-03-31T07:45:00.000-07:00

So you've been working on the Arnold Press and your squats for a couple weeks now; what do you say we add something else into the mix? The third weight-lifting exercise in my circuit is bicep curls. You've seen these done before, I'm sure, but for you visual learners I've included a diagram. Guest star today is my good buddy Dr. Bruce Banner, who is here to prove he doesn't have to get angry to get buff.

The important thing to remember with a bicep curl is not to let your elbow swing back as you are lifting the weight. Keep your upper arms tightly at your sides so that they are always perpendicular to the floor and move only at your elbow. This isolation of your bicep muscle makes the exercise more effective.

I like to do 15 reps with 10 lb weights in each hand. By the end of five circuits you'll feel the burn. If you need to start with lighter weight and do fewer reps, ain't no shame. Just make sure you are challenging yourself but not risking injury.

Weekly Update

2011-03-30T16:02:00.000-07:00

This is a really great post for me to write. I'm glowing about having made it past the halfway point and am further on my way toward my goal. I'm also giddy at the possibility of getting under 150 lbs, something I haven't seen since I did weight loss the wrong way in high school.

Also awesome: I went shopping with some ladyfriends over the weekend and just for fun tried on some pants at Ann Taylor Loft. Heyo! I was wearing a size six! I think this was an isolated event, but it does mean that I am on the lower end of a size eight. I also haven't seen this in over ten years.

What can I say? I feel fantastic.

Running Is My Crutch

2011-03-29T17:01:00.000-07:00

Just a quick check-in to let you know I am proud of my work-out dedication this past week. I have been running an average of four miles a day, though Saturday was 6.5, Sunday I reunited with my Jillian Michaels abs workout in lieu of running (still sore, btw), and yesterday I did just three. The way I see it, three miles is a whole lot better than nothing, which is what I preferred yesterday. My fabulous ladyfriends convinced me to drag my ass to the gym and power through whatever I could, and I'm glad I did.

I was back on track with four miles today; I had initially intended for it to be five, but when I went to change into my workout gear at noon today I discovered I had left my right shoe at home along with my sweatshirt. Luckily I always keep a spare pair of old shoes in the trunk of my car, but 43 degrees is cold when I'm in a tank top without a coat, even when I'm doing my best to work up a sweat... at the edge of a windy lake. Argh. So I cut it short because I didn't have full confidence in my shoes, either. But hey - four miles ain't too shabby.

Stay tuned for tomorrow's weigh-in and stats update!

Monday Night Dinner: Sausage Soup with Irish Soda Bread and a Salad

2011-03-28T12:49:00.000-07:00

I made this meal for a weeknight dinner with my godfather. I had exactly 30 minutes to whip something up from the time I got home to when he was due to arrive, so it's in the true spirit of Monday Night Dinner. This was a beautiful healthy homemade meal that was a great marriage of from-scratch cooking and quick turn-around time. Most impressive to guests will be the homemade bread. Start that first and while it's baking move on to the soup. This dinner serves 8.

Sausage Soup

Ingredients

1 lb Italian turkey sausage
1 Tbsp extra virgin olive oil
1 medium yellow onion, chopped
6 cups homemade turkey stock
1 can white beans, drained and rinsed (about 1 cup)
1/2 tsp ground black pepper
1/2 tsp kosher salt
1 Tbsp apple cider vinegar
1 tsp agave nectar
6 oz raw spinach

Directions

Cook sausage until browned, remove from pot and set aside
Add oil and chopped onion to pot and cook until translucent and caramelized.
Add salt, pepper, and turkey stock.
Add beans and bring to a boil.
Add agave nectar and cider vinegar and remove from heat.
Add spinach to hot soup and let wilt just before serving.

Whole Wheat Irish Soda Bread

Ingredients

4 cups all-purpose flour
1 cup whole wheat flour
1 tsp baking powder
1 tsp baking soda
2 tsp salt
1-3/4 cups 1% milk
1-1/2 Tbsp vinegar
1/4 cup agave nectar

Directions

Preheat oven to 375
Put vinegar in a container that holds at least 2 cups.
Warm milk just a little to take the chill off,and pour it into the container with the vinegar, and set aside. It will curdle a little and that is fine.
Mix all dry ingredients together.
Add liquid and mix until combined - it's easiest to do this in a food processor.
Form loosely into two balls (dough will be very sticky) and bake on a parchment lined baking sheet for 30 minutes.

I like to serve these with an herby mixed greens salad tossed with thinly sliced apples and a light vinaigrette.

Light Dijon Vinaigrette

Ingredients

1/2 tsp dijon mustard
2 Tbsp cider vinegar
1 clove minced garlic
1/4 tsp kosher salt
1/4 tsp cracked black pepper
2 Tbsp extra virgin olive oil

Whisk everything together and toss with salad greens. Serve immediately.

So your entire dinner comes in at 573 calories. Go ahead and have that glass of wine.

Currently On My Workout Mix - Janet Jackson

2011-03-27T08:00:00.000-07:00

You want a song to make you feel sassy and strong while you're lifting weights? This is your jam. I squat lower, curl tougher, and feel like a total badass when this song is on. Do it.

Ginger Snap Granola

2011-03-25T10:00:00.000-07:00

image source

This one goes out to my cookie lovers. Much in the same way that the addition of orange juice suddenly makes drinking champagne at 10am ok, this granola is like eating cookies for breakfast with little to no guilt.

I made this last night and brought a little bowl of it into the living room to share with Andrew while we watched an old episode of Lost. He took a taste, and then literally dumped the entire contents of the bowl into his mouth. I guess he liked it? I'd had enough during my taste-testing anyway.

Ingredients

2 cups old fashioned oats
1/2 cup pecans
1/2 cup unsweetened coconut
1/2 tsp kosher salt
1/2 cup agave nectar
1/4 cup organic unsulphured molasses
1 Tbsp ginger paste
1/4 tsp ground nutmeg
1/2 tsp ground cinnamon
1/2 tsp ground cloves
1/2 tsp vanilla extract
2 Tbsp organic coconut oil

Directions

Preheat the oven to 250F
Combine agave nectar, molasses, ginger paste, and spices in a small mixing bowl.
In a medium mixing bowl, stir together oats, coconut, pecans, and salt.
Melt coconut oil in a pan on low heat, just until it's melted and then remove from heat.
Pour agave/molasses/ginger/spices mixture on oat mixture and stir until fully coated.
Pour coconut oil over mixture and stir again.
Spread on a parchment-lined baking sheet with sides and bake for 50 minutes, stirring every 10 - 15 minutes.
Let cool completely and store in an airtight container.

side note: don't do a google image search for "ginger snaps" expecting to get closeup pictures of cookies. You won't, and what you do get is not pretty. I think I might be scarred for life by what I saw. You definitely want to have the word "cookie" in your search criteria.

Weight Training - Squats

2011-03-24T13:00:00.000-07:00

Have you been working on your form with the Arnold Press? It burns in that good way, doesn't it? Make sure you're doing it slowly and controlled. Lifting weights isn't worth it if you rush through with sloppy form. Might as well do something else, if you're going to be sloppy - like dancing. As much as I like to make everything about dancing, let's focus on weights today.

My second move in the circuit rotation is a straight-on squat. This gives the arms a little break after the Arnold Press before you move into your next move.

As you may have guessed I have a lot of celebrity readership these days. Late last night as I was watching old clips of tosh.0 and logging my calorie intake on the Daily Plate, I got a call from a contemporary country great, who I admire not only for his well-maintained mullet, but also for his ability to unabashedly rock a very full mustache throughout the decades, despite his publicist's pleas to to try to appeal to the majority of the population who has since moved on from the 'stache craze of the '80s. Hey, if it ain't broke... amirite?

In any case, Alan Jackson called to say he was so flattered that he was featured as Sunday's workout song that he would like to model my next move. I think there's also a little bit of keeping up with the Joneses going on here - he seems to fancy himself as the Prince of his music genre. Sorry, Al, I think you're great and I'd totally rather pound the pavement to your hits, but Garth Brooks owns that comparison.

It was a rush job to get the photo shoot and editing done for today's feature, but I think we pulled it off:

Place your weights on your shoulders, and steady them in place with your hands. Feet should be shoulder-width apart. Squat, dropping your booty behind you and keeping your body as upright as possible. Do not let your knees move any further forward than your toes. Do 10-20 squats before moving on to the next exercise

Pssst

2011-03-23T22:52:00.000-07:00

Yup, I'm still around - I know I missed Monday Night Dinner and my stats update, but next week will just be that much better. I've been feeling terrible in my tummy lately, but I have been forcing myself to work out. 4 miles yesterday, and another 4 today. I'll try to check back in on Thursday with something worth reading. Thanks, team!

Currently On My Workout Mix - Alan Jackson

2011-03-20T08:00:00.000-07:00

This song is great for helping you pump up your running speed without noticing. Even if you're not a country fan, I recommend this one if you're trying to break through your current speed and step it up a bit.

Weight Training - The Arnold Press

2011-03-17T08:00:00.000-07:00

A lot of people have been asking me, "Monica, how is it that you have such sweet guns? They're muscular and toned without being bulky." Actually, people don't ask me that, but they will once I've lost another ten pounds and have shed that winter "coat" of chub that is currently hiding the afore mentioned sweet guns.

In anticipation of the fame and attention I will be dealing with once tank top season is upon us and you gettaloada what I'm talking about, I will be posting (in segments) my body-sculpting techniques now and in the weeks leading up to "the reveal." All joking aside, I do have a great weight-lifting program that addresses all-over strength and emphasizes higher reps using a more modest weight. Heavier weights are what put the bulk on your muscle, so when you are not feeling challenged enough, rather than increasing the weight of what you're lifting too often, try increasing your number of reps instead.

Currently in my circuit, I do 15 reps of each of my six exercises, and then start again from the top, completing five circuits total. The order of my exercises is important, because you have a chance to rest certain muscle groups while you're working others. This is what my former trainer calls "active rest." While you're resting a muscle group, work the opposite one, ie: chest/back, biceps/triceps. It's great for those of us who are trying to squeeze in a workout during our lunch break and want to get the most out of that hour.

For beginners, start with ten reps with 5-pound weights and work on technique before moving up in reps and in weight. A good stepping process would be: 10 reps with 5lbs, 15 reps with 5 lbs, 10 reps with 7.5 lbs, 15 reps with 7.5 lbs, 10 reps with 10 lbs, 15 reps with 10 lbs, 20 reps with 10 lbs... etc. If you want to move up to 12.5 lbs, that's your call, but beware lest you get beefy rather than toned.

The first exercise in my circuit is known as the Arnold Press, affectionately named after The Governator, because it will pump [clap] you up.

For my diagram, I wanted to have Schwarzenegger pose for each step, but he's really busy these days balancing California's budget. However, a friend pulled some strings and was able to enlist the help of his royal highness of rock as my fitness model in today's post. He's no former body builder, but he does look great in tight pants, so I am happy with the celebrity cameo this go-'round.

fig 1-2: Start with your arms in front of you, elbows at shoulder-height, palms facing you.

fig 2-3: Swing your arms out to the sides, as though you are opening a set of double doors. Palms should now be facing out.

fig 3-4: Press your weights straight up, then bring them back down.

fig 4-5: Swing your arms back in to the center, as though you are closing the double doors. Palms should be facing you again

* your elbows should never fall below shoulder height during this exercise

Weekly Update

2011-03-16T16:49:00.000-07:00

So, I gained 0.4 pounds this week, which is a minor miracle, considering this was probably my unhealthiest week since the first of the year. I partook in another chili cook-off where I ate too much and had about 5 beers, skipped 2 days of workouts, went out to a very rich happy hour, and went out to dinner last night where I had far more pasta saltimboca than I needed.

Luckily, nothing else on my body changed, except I really haven't been feeling up to par recently, but that's no surprise. I'm back on track with minor damage done. Still, it's not great.

I was talking to Trainer Wade about my projected progress today and he said he thinks I'm probably at the point now where if I want to see significant change in my weight I'm going to have to start making more significant lifestyle changes - decisions about bread and cocktails. I haven't had a plateau problem just yet, so I'm going to stick a pin in that idea and come back to it later if I am hovering for too long at 153.

I ran six miles yesterday and another four today so I feel good about getting ten miles in the first half of the week. Let's hope I can keep this momentum going.

A Dreamy Tropical Vacation

2011-03-15T08:00:00.000-07:00

I've found it. The perfect tropical vacation for the busy and broke. It doesn't cost much. You can get there and back in ten minutes. It's also only 266 calories per serving.

Behold! A new variation on the best ever granola! I seriously can't stop making granola these days, guys. I have several different flavors up my sleeve. All of them are free of processed sugars and industrial seed oils, which apparently are the fast track to an early uncomfortable death (see the article HERE).

So I got up Sunday morning with a crazy idea that I wanted to make another flavor of granola: Banana Almond. I toyed with the idea of adding vanilla or amaretto flavor, but I decided that the sweetness and flavor of the banana shouldn't be tampered with by adding other flavors, especially since there is coconut inherently in all of my granola flavors and sometimes knowing when to edit is the most valuable cooking skill a person can have. My instinct was right; it was delicious, and the natural banana flavor really came through, perfectly complemented by the flavor of the toasted almond slivers.

I sprinkled it on pineapple greek yogurt and was transported to a land where the sunsets are always gorgeous and the palm trees sway gently in a balmy breeze.

I prefer Chobani greek yogurt for this one, but if you really want to control the sugar situation, you can always get a plain yogurt and add your own fruit. If I had a fresh pineapple, I'd totally be all over that.

Here's the granola recipe:

Ingredients

2 cups old fashioned oats
1 small ripe banana
1/2 cup unsweetened shredded coconut
1/3 cup slivered almonds
3/4 cup agave nectar
3/4 tsp kosher salt
2 Tbsp coconut oil

Directions

Mash banana, mix all ingredients together, and bake at 275-300 for 60 minutes, stirring every 15 minutes.
Let cool completely and store in an airtight container.

This is an extremely low-effort way to look like a health-guru rockstar at home. Did I also mention it's effing delicious? Well it is.

Monday Night Dinner: Chickpeas in a Fragrant Tomato Gravy

2011-03-14T11:21:00.000-07:00

I have never been so excited to blog about a recipe in my life. This dinner was absolutely wonderful. PLUS, it's low cal and extremely filling. I adapted it from Sanjeev Kapoor's recipe in Food & Wine magazine last month. It was fantastically easy, which was exactly what I needed for starting dinner at 7pm. I got it on the table before 7:30.

Ingredients

2 large yellow onions, chopped
4 Tbsp butter
2 Tbsp pureed ginger
1 tsp pureed garlic
1 tsp ground cayenne pepper
1 tsp kosher salt
1 Tbsp ground cumin
1 Tbsp corriander seeds
1 can fire roasted tomatoes
1 cup vegetable broth
1 six-oz can tomato paste
2 cans chickpeas, drained and rinsed
sprinkle of cilantro leaves (optional)

Directions

Cook onions in butter, add the purees, cook some more, add the spices, cook a little more, add everything else. Simmer.

Spoon 1 cup into a bowl, sprinkle with a few cilantro leaves, and serve with 1/4 cup plain greek yogurt and tandoori naan.

Serves 8.

The calorie breakdown includes the greek yogurt and 1 piece of naan. I know, right?? It's amazing! You could add something like chicken if you absolutely needed meat, but I don't see it as necessary; it's fantastic as is. I want to eat this every day all the time. You will too.

Currently on My Workout Mix - Van Halen

2011-03-13T07:00:00.000-07:00

Fun faster. No really.

Healthy Breakfast - Best Ever Granola

2011-03-11T08:00:00.000-08:00

image source

This post comes to you today as the inspiration of two girlfriends of mine who make eating well a priority. Koriann of Rain City Kitchen makes all of her friends holiday baskets of treats each Christmas and this past year she included her home made granola that has all of us salivating at its mere mention. When I ran out last month, I asked if she'd share her recipe, which she generously handed over. It's fantastically delicious as is, but lately I've been hooked on the recipes and articles posted by my friend Kathy of Nutrition Nerds, so I thought I'd see if I could make a version that subbed in honey, agave nectar, and maple extract in place of the sugar and syrup, and organic coconut oil in place of canola oil. It was a total success. I want to eat this nonstop, which may detract from its healthiness if it's the demise of my will power and portion control.

Ingredients

2 cups old fashioned oats
1/2 cup pecan halves
1/2 cup unsweetened shredded coconut
1/2 cup agave nectar
1/4 cup honey
2 Tbsp organic coconut oil, melted
1/2 tsp kosher salt
1 Tbsp maple extract

Directions

Mix dry ingredients together and wet ingredients together, then combine, and bake on a parchment lined baking pan (with sides!) at 275 for 40 minutes, stirring at each of the three 10 min marks. Let cool completely and store in an airtight container.

As Koriann recommends, it tastes great with yogurt or milk (I prefer plain greek yogurt sweetened with a teaspoon of agave nectar), and as Kathy (who has her own granola recipe) warns, this will indeed make your entire house smell amazing.

More Milestones

2011-03-10T08:00:00.000-08:00

image source

As I was on the treadmill yesterday, I pumped the speed up until I hit my stride, and noticed I was easily running a 9-minute mile. This isn't a race-winning speed, by any terms, but what it means is I have shaved an entire minute off my average mile pace in just three months. I was thinking about how far I've come in just about three months, and it really humbles me. I've rediscovered running, given my diet an overhaul, and gotten my weight down to what it was when I was 19.

Yesterday I was excited to report that I was at my weight-loss halfway point from the goal I set at the first of the year, but what I didn't remember until later is, I have actually lost thirty pounds from my very heaviest in 2006. It was not a great time for me; I hated my job, drinking cocktails like it was my last night on earth, not making exercise a priority, and I was busting the seams of my size 14 clothes.

Today my life seems to be a complete 180, and though I abandoned a career path that seemed like a fast track to success, I have made peace with it knowing that allowing myself to step back and let my career flounder in my 20s was ultimately the right decision for my own happiness, sense of self-worth, and personal empowerment. I knew that the field I was in was actually a toxic element in my life and choosing me over my job was what I had to do.

Saying that out loud feels like a deep breath of fresh air. Thanks for letting me share with you.

Weekly Update - Halfway There!

2011-03-09T11:37:00.000-08:00

Goodbye to two more pounds and an inch off my waist! I am officially at the halfway mark to my ultimate goal of 30 pounds lost. This feels great. Even though my clothes are getting baggy bordering on frumpy, I'm working wonders with belts and safety pins so I don't have to go buy interim clothing. Thank goodness jackets with asymmetrical button details are in right now.

Yesterday I wasn't able to get any cardio in, but I did have a great weight-lifting workout at lunch. Today I'll do a 5-mile run on the treadmill. Running has made all the difference

I'll admit, I haven't really wanted to work out for the past couple days and grudgingly made myself do it anyway, but seeing these numbers in my weight and size has reignited the spark in my workouts. I can't wait to get to the gym today. It's amazing what a little victory does to boost my excitement for working out.

Monday Night Dinner: Vegetarian Chili

2011-03-07T09:49:00.000-08:00

Recently some friends and I have decided to do meal exchanges, where we all make a dish that freezes well, save a couple servings for each participant, and do a trade. One of my friends participating is a vegetarian, so it's a meatless meal exchange, which is fine by me. I've been wanting to amp up my vegetarian go-to recipes for a while now, and this is a great opportunity.

I'm sharing my first experiment, a total success, as part of an installment of Monday Night Dinner. In all honesty, this isn't a dinner you can whip up in a half hour, so it should really be called Sunday Night Dinner this week, but it will reheat well, so theoretically if you've made this on the weekend, it would be a great quick MND after all. Just warning you - I love salty food, so if you want to cut the salt, use low sodium vegetable broth instead of salty vegetable base. Do NOT cut out the bacon salt - it is important to the flavor. I also used low sodium versions of the canned goods.

Ingredients:

5 Tbsp butter

2 cups sliced crimini mushrooms

1/2 yellow onion, chopped

1 Tbsp chili powder, more to taste if you like

1/4 tsp cumin

1/4 cup flour

1 tsp bacon salt (it's vegan)

1 med yam, peeled and chopped into 1/2" cubes

1 clove garlic, minced

1/2 cup barley, rinsed

3 cups water

1 Tbsp Better Than Bouillon vegetable base

1 cup dry red wine

1 Tbsp unsweetened cocoa powder

1 can diced tomatoes in juice

1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed

1 tsp agave nectar

2 tsp apple cider vinegar
1/2 tsp cayenne pepper
1 tsp freshly ground pepper, more or less to taste

Directions:

Put vegetable base in 3 cups water in a small pot on the stove on med heat and let it warm and dissolve while you do other things.

Meanwhile, melt 3 tbsp butter in iron skillet and cook onions and mushrooms until caramelized.

Add cumin, chili powder, and bacon salt and cook for 1 min.

Add flour and cook for another couple minutes, stirring constantly.

Add 1 cup of your vegetable broth, red wine, and cocoa powder to the skillet.

Bring mixture to a gentle boil and then transfer to a crock pot.

Add barley to the remaining 2 cups of vegetable broth and cook on med heat for about 30 min.

Meanwhile, in your iron skillet (don't worry about washing it out between) melt remaining 2 Tbsp butter and cook yam and garlic until slightly soft, but not yet cooked through.

Add your can of diced tomatoes to the skillet, bring to a boil, and then transfer to crock pot.

Once barley has cooked for 30 min, add that and any broth still in the pot, along with beans, cayenne and ground black pepper, agave nectar, and cider vinegar directly into crock pot and cook on low for several hours, stirring occasionally.

You can use a big pot on the stove instead of a crock pot, but I like to go for a long run while it cooks and you can leave a crock pot unattended, whereas you can't leave the house with an active stovetop burner.

One cup of this hearty chili is really all you need. Topped with a little sprinkle of sharp cheddar cheese and served with a green salad, this is a perfect cozy and healthy meal.

Currently On My Workout Mix - Kenny Loggins

2011-03-06T10:30:00.000-08:00

Beat the Rain!

2011-03-03T15:49:00.000-08:00

I went on a four-mile run with Trainer Wade at lunch today, and it was glorious weather - slightly sunny, not too cold, and fresh clean air. It felt great. Then not 20 minutes after I got back the sky opened up and there was actual thunder and lighting. It's still going. Whew! Just got that one in under the wire!

Weekly Update - High Five!

2011-03-02T11:21:00.000-08:00

Check me out! I've lost 0.6 lbs since last week! I think I'm finally starting to get a realistic body fat read from my calculations too. 24% seems to be a pretty realistic number of what I've got. My fat-over-muscle layer is still hanging around, but it's diminishing. I'm going from fuscular to just plain old muscular at a good pace. I'm also firmly a size 8 now. That means size 6 is only 10 lbs away!

Ugh. Fine.

2011-03-01T17:09:00.000-08:00

I don't wanna, but I'm going to take my butt to the gym right now and put an hour in on the treadmill. Here I go!

Monday Night Dinner: Breakfast for Dinner

2011-02-28T16:54:00.000-08:00

I am a savory breakfast sort of person. I would skip pancakes every day for eggs and potatoes. My favorite thing to eat in the morning is a low-cal breakfast sandwich made with sandwich thins, egg whites, meat, and cheese. It's also a great hearty breakfast-for-dinner sort of meal. Add potatoes on the side and you've got something worth sitting down for.

Ingredients

1 medium russett potato
2 tsp extra virgin olive oil
1/4 tsp Kosher salt
1/4 tsp freshly ground pepper
2 "rolls" 100% whole wheat Sandwich Thins (I like the ones by Eating Right)
4 large egg whites
1 tsp apple cider vinegar
3 cups water
1/4 tsp Montreal Steak Seasoning
6 slices deli meat, your choice
2 slices smoked Gouda cheese

Directions

Cut potato to your taste. I like 1/2" cubes. Toss in olive oil, kosher salt, and pepper and cook in a pan on your stovetop until golden brown. Cover and set aside.

Boil your water, reduce heat to simmer, add your vinegar, and poach your egg whites, two at a time. Sprinkle each of your poached egg whites with a little Montreal steak seasoning

Pop your sandwich thins in the toaster.

Separate your deli meat into 2 servings of 3 slices each, top with a slice of smoked Gouda, and heat either on your stovetop or zap in the microwave for 10 seconds each.

Compile your sandwiches and serve potatoes alongside.

Serves 2

You won't regret this meal. It's so delicious and pretty guilt-free.

Currently On My Workout Mix - Ke$ha

2011-02-27T10:30:00.000-08:00

Weekly Update

2011-02-23T16:27:00.000-08:00

Nothing exciting to report except that I lost an inch off my hips since two weeks ago. My weight and other measurements are exactly the same. I was starting to feel bummed about this, until I ran across my stats from exactly one year ago:

Since a year ago, I am about 7 pounds lighter, and have lost an inch off of my waist and two off of my hips. Not bad, eh? All in all, I'm still ahead.

Taking It to the Trails

2011-02-23T08:00:00.000-08:00

Over the weekend we were invited by my aunt and uncle to join them at their cabin on a small lake about 2 hours outside of Seattle hear the foothills of the Cascades. Near the lake are some old logging roads that are closed to motor traffic but open to hikers and bikers, so on Sunday Andrew and I went out to explore.

The trails were wide, gravelly, and stretched for miles and miles over hills and around pine groves. It was wonderful. For about an hour (and a half) I ran while he biked next to me. The air was fresh and clean, and the scenery was beautiful. Right before our halfway point, we came to a cleared area that had a great view of the Cascade foothills, some dusted with snow in areas. The photo doesn't do justice to how stunning it was. Andrew snapped pictures of the panorama from the top of the hill while I ran down to flex my muscles a little.

Right before we turned around, Andrew got a picture of me in a triumphant pose. We're about 3.5 miles out into the wilderness.

Now, we quickly discovered the roads all look the same, so they are well marked at every fork with a number and an arrow, but without the visual cues, it was tough to remember at which point we may have turned, so it got a little dicey on our way back and we found ourselves debating whether we were supposed to take road 1641 vs.1646; we ended up going down to a few dead ends before we eventually made it out to the highway again. Whew.

Monday Night Dinner: Beef with Broccoli

2011-02-22T12:06:00.000-08:00

This is coming to you a day late because of the President's Day holiday, and today is sort of feeling like a Monday.

I love broccoli. LOVE. If you're not a beef person, this also works with chicken or tofu. The flavor comes from the marinade, which is not exactly vegetarian because of the fish sauce, but if you're the sort of veggie that allows yourself fish, but this marinade on your menu.

Ingredients

Asian Beef Marinade:

1/4 cup dark sweet soy sauce
1 tsp fish sauce
1 Tbsp ginger paste
1 tsp concentrated garlic paste (or two minced garlic cloves)
1 Tbsp sugar or agave nectar

Other Ingredients:

2 Tbsp vegetable oil
4 cups broccoli, chopped
1 lb beef flank steak

Directions

Whisk all marinade ingredients together and set aside.
Cut beef into bite sized pieces, toss in marinade, and let sit while you attend to other things. Make sure the meat has been fully coated with marinade.

Heat half the oil in a wok or large saute pan while you chop broccoli to your preference. Add 2 cups broccoli to heated oil and cook for 2 min or until cooked but still firm. Set aside in serving platter and repeat with the second half of the oil and remaining 2 cups of broccoli.

After the broccoli has been set aside, add beef to the pan, using a slotted spoon. Cook until browned, but not tough. Maybe 3-5 min.

In a small soup pot bring marinade to a boil, turn off heat and set aside.

Pour beef and sauce over broccoli and serve.

Serves 4

Currently On My Workout Mix - Wocka Flocka Flame

2011-02-20T10:00:00.000-08:00

This is another one of those songs that sounds ridiculous if you're listening to it in your car, but is awesome when you're burning through a difficult weight-lifting circuit.

Motivation and Inspiration: Sequins

2011-02-19T08:00:00.000-08:00

Exhibit A

image via failblog

I came across this yesterday morning and laughed out loud. Immediately, I sent it to my friend Sabina for a little fitness inspiration. Then I decided you all need to see it too.

Sequins were in this holiday season, but there is a right way to do them. There is also a horribly, hilariously wrong way to do them; see exhibit A. If this doesn't scare you into doing crunches, I don't know what will!

Happy weekend!

Coffee Revamp

2011-02-18T08:00:00.000-08:00

I finally figured out how to help myself out with my coffee situation. For many years now I have been addicted to hazelnut flavored Coffee Mate. It is just so delicious. I know it's not good for me, especially in the quantities I have been enjoying it. Well, I'm changing my ways.

Here's my new coffee off choice:

6 oz hazelnut flavored coffee made in my mini french press
1/4 cup 1% organic milk
1 tsp agave nectar

It's only 56 calories in an entire mug, as opposed to an 8-oz short lowfat latte with no syrup from Starbucks, which is 110 calories (still not bad) and there's nothing on the label you can't pronounce. I really enjoyed it this morning and I think I'm on to something.

I Ran to Work! And Home Again!

2011-02-17T15:19:00.000-08:00

photograph by Curtis Cronn

Yesterday morning I got up at 6am as I usually do, ate a banana, packed Andrew a lunch, drank a glass of water and popped 3 advil, and I was off! With a pack on my back filled with my wallet and my clothes for today, I huffed and puffed up Madison and over the top of Capitol Hill. Photo above was the shipping container I ran through next to the lightrail station construction. This is where the hill crests at the top of my 400 foot climb.

Here's a chart so you can really see what I went through. That big hill was really REALLY a bitch. But I did it. Then I ran back home that evening. That's 7.8 miles total, team. You probably won't be surprised I fell asleep at 9:15 and snored loudly all night. I woke up this morning feeling great!! Think I can do it 5 days a week? I'm going to wait until the summer months to make the full transition, but I'm glad to know I can do it at least once.

Confession: Chili and Other Setbacks

2011-02-15T22:09:00.000-08:00

image source

I fell off the horse. I've not been monitoring my calories, and waaaay over eating. I know this, because I feel like crap right now. My tummy is screaming at me. Here are the things I let derail me:

1) Andrew's birthday was Feb 6 and we celebrated all week with multiple special birthday dinners with friends, family members, and the customary romantic dinner at a steakhouse on my dime. I took this opportunity to treat the week as though it were my birthday. Not good.

2) This past weekend Abby and I took our moms with us on a weekend away in the San Juan Islands where Abby made fresh-baked bread, her mom made scones topped with her own freezer jam, and my mom kept the wine flowing. Despite the 13 miles I covered over the weekend, it was not enough to come out ahead calorie-wise. Also not good.

3) Most recently, our office threw its second annual chili cook-off. Eight competitors, including myself, entered their best recipes. First prize is not much more than bragging rights, but we get a great turn-out because we have many accomplished home cooks who know their stuff and like to go toe to toe. It's a peer-voted blind taste test, so each "judge" must taste all chili versions in order to really make a fair choice. I am very thorough in my research prior to casting my vote. Granted, I had maybe only 3 tablespoons of each kind, but it really adds up when you think of how rich a chili can be. And one word: beans. Needless to say I'm hurtin' right now.

So with all of those confessions out on the table, I'm kind of relieved that I won't be able to give you a stats update tomorrow. Instead of weighing myself tomorrow morning, I'm getting up super early to run from my house into work. It is a long story, but come March 1 I will no longer have my wonderful garage parking spot in my office building and so I'm testing out different commute options. I do have a bike, and I know the bus route, but I think running the 3.9 miles from home to work is my top choice. When all is said and done, it will be 7.8 miles total. I know I can do this, because I did an 8-mile loop on Guemes Island on Sunday after taking a wrong turn on one of the island's four roads and ended up halfway up the length of the island instead of running along the south shore like I'd planned.

Wish me luck as I'm trudging up the east side of Capitol Hill tomorrow.

Monday Night Dinner: Carrot Leek Soup and Greek Yogurt Biscuits

2011-02-14T08:00:00.000-08:00

Happy Valentine's Day! No $150 prix fixe menu here tonight; just soup and a biscuit. This soup is simple and delicious. I initially made it for a certain someone on hangover day and was just what the doctor ordered. Hard to go wrong with this one. Greek yogurt biscuits are pretty great dipped in the soup, but I also like to slather them with Smucker's Simply Fruit apricot preserves and eat them on their own. I'll be honest: I don't love that they're made with refined flour, but the whole wheat flour would do two gross things: make them heavy and make them bitter. I don't eat biscuits every day (even though I'd like to), so I figure that how infrequent they come across my plate, in addition to the fabulous healthy Greek yogurt in them, is enough of a concession to make them the delicious way with refined flour. At least in my mind it is.

Carrot Leek Soup:

Ingredients

2 Tbsp butter
2 Tbsp extra virgin olive oil
4 garlic cloves, sliced
2 cup leeks (just white and light green parts) sliced crosswise
4 carrots, peeled and sliced crosswise
1/2 cup flour
8 cups stock
1 tsp ground black pepper
2 tsp Better Than Bouillon beef or vegetable base
1 tsp kosher salt
2 Tbsp apple cider vinegar
2 tsp agave nectar

Directions

In a large soup pot, melt butter, add olive oil, leeks, carrots, and garlic. Cook until soft.
Add pepper and flour, cook for 3 more minutes.
Add stock and beef/veggie base, bring to a boil, reduce heat and simmer for 20 minutes.
Add salt to taste, agave nectar, and cider vinegar. cook for 5 more minutes.

Serves 4

PS- 2 cups is a big bowl. You'll see what I mean.

Greek Yogurt Biscuits:

Ingredients

2 cups flour
1 tsp salt
3 tsp baking powder
4 Tbsp butter
1 cup nonfat plain Greek yogurt (I like Chobani)

Directions

Preheat oven to 450-F
Mix dry ingredients in a food processor.
Add chopped bits of butter and pulse in processor
Transfer to a mixing bowl, add Greek yogurt and stir with a spoon until just combined
Press into a 3/4-inch thick layer and cut with a 3-inch diameter biscuit cutter.
Place on a baking sheet lined with parchment paper and bake for 12-15 min or until lightly golden.
Serve immediately.

Makes about 7-ish biscuits

Keep extras refrigerated in an airtight container. I reheated these the next day and they were still great. They're a little denser than other biscuit recipes I've used, but I kind of like the heartiness of them.

So a big-ass bowl of soup and a biscuit is 534 calories total. You won't be hungry after this meal.

Not valentiney enough for you? Fine. Use a heart-shaped cookie cutter for your biscuits. Boom. Love is in the air.

Currently On My Workout Mix - Jay Sean

2011-02-13T10:30:00.000-08:00

Weekly Update

2011-02-09T14:30:00.000-08:00

I am not happy to give today's update. As you can see, I gained almost an entire pound and it all went straight to my ass. I used to say I am lucky because I'm an all-over weight gainer without some unfortunate localized telltale area. No, folks, I was wrong. I apparently do have one and it's my ass.

I made some bad decisions over the weekend, drinking a lot of wine, eating sweets, and generally eating too much, resulting in feeling bloated and over-salted. So despite my best efforts to get out and be active every day, my poor diet choices came back to bite me in the... well... ass.

Today I made sure I got out and pounded the pavement for five miles at lunch. I took a coworker with me and she had me sprint the last two blocks, which I hate doing but it feels awesome as soon as I stop. Plus I don't want to look like a sissy. Overall, it felt really good and I didn't feel sluggish, so maybe I'm on the mend. Here's to a better update next week.

I'm Getting Speedy

2011-02-08T16:54:00.000-08:00

Just a quick post before I run off to the gym for a fast workout before heading to my parents' house to celebrate my fella's birthday. Again. We do birthday dinners around here for days after the actual event.

One great thing I've noticed about losing 10-ish lbs: I run faster. My body feels less weighted down because, ahem, it literally is less weighted down.

My average pace used to be about 6mph. It's now about 6.3mph. To compare it another way, that's taking a 10-minute mile down to a 9m30s mile. That's three whole minutes off a six-mile run.

Monday Night Dinner: Cajun Beans and Rice with Chicken Andouille and Wilted Greens

2011-02-07T10:30:00.000-08:00

Again, this is a quick and easy meal that uses pre-cooked brown rice. I make rice on the weekends when I actually have the 45 minutes to wait while it cooks and then use it throughout the week. Makes eating healthier a lot easier when you have it on hand.

Ingredients

2 Tbsp Extra Virgin Olive Oil
1/2 medium yellow onion, chopped
3 garlic cloves, sliced
1 package (4 links) andouille chicken sausage (or 1 sweet potato, peeled and sliced if you're going vegetarian)
1-1/2 cups cooked brown rice
1 tsp cajun seasoning
1-3/4 cups (1 can) black beans, drained and rinsed
2 cups Swiss Chard, chopped in 2-inch pieces
1 Tbsp Apple Cider Vinegar

Directions

Slice sausage crosswise in 1/2-inch thick pieces.
Heat 1 Tbsp olive oil in a large pan and cook onion, garlic, and sausage until browned.
Add cooked brown rice, black beans, and cajun seasoning. Reduce heat to med-low. Stir occasionally to make sure it's not burning to the bottom of the pan
Rinse and chop chard and add, wet, to a separate pan, cooking on med. When slightly wilted, add 1 Tbsp cider vinegar and 1 Tbsp olive oil. Cook until tender.
Serve together: rice mix will be quite salty and rich, needing the tannic greens to balance it out.

Serves 5.

My suggestion for making this vegetarian is subbing in sweet potatoes and a 1/4 tsp red pepper flakes for the sausage. You'll get the sweet spicy elements that the sausage provides without the cholesterol.

Currently On My Workout Mix

2011-02-06T10:00:00.000-08:00

I listen to this one when I'm lifting weights. It keeps me on track and helps me push through my sets when they start getting really tough.

Warm Fuzzies

2011-02-03T17:00:00.000-08:00

Today I overheard someone at my office saying I was her inspiration for getting fit. Another co-worker agreed I was doing an awesome job. I don't think they knew I was right around the corner, and it totally made my day. Yay!

Progress Update

2011-02-02T15:58:00.000-08:00

I'm pretty damn proud of this week. I stayed on task and the results are in:

2 lbs from my weight
1 inch from my waist
2 inches from my hips

My body fat is calculating as higher than last week, but I'm skeptical that it was an accurate reading.In fact, I'm skeptical of this week's reading too. I've been going off of a tool I use on the Shape Virtual Trainer, which takes into account, your height, weight, neck, bicep, forearm, and thigh measurements. Seems pretty thorough, right? Either I carry it really well or this is off. I got a second opinion from LiveStrong's body fat calculator and it had me at 26.6. I'm thinking this is more likely and I'll tell you why.

Remember this?

This chart tells me that I'm at the "fitness" classification of body fat, according to the number that the Shape Virtual Trainer threw at me. Well, I know my body and I think I fall more along the lines of "acceptable." And no, I'm not being hard on myself I'm just sayin' it like it is.

This is me today:

See? Acceptable. I want to look more in the fitness range. Gotta keep at it.
That being said, I feel like I'm moving toward my goal at a reasonable rate.

Tonight I'm going to the gym to power out 7 miles and get some weight lifting in. High five!

Beach Bods

2011-02-01T10:00:00.000-08:00

Right about now Target launches their swimwear collection and this year it's very much my style. Abby and I paid a visit to Target over the weekend and in addition to browsing the shoes and picking up some liquid hand soap, which had to be done, we did a fair amount of cooing over the adorable mix and match bikinis. I want them all, but mostly, the goal is to rock the swimsuits I already have.

This summer will be the year to flaunt beach bods. We're going to sit by my pool and feel awesome about it, even next to all those tan 22-year olds. Abby's got her goals set on a Raquel Welch body, so I told her I'll see her RW wager and raise her a Halle Berry. Just look a those legs! Really, you can't go wrong with either.

Gentlemen, wash off those boats and shine 'em up, 'cause you're taking us out and we're gonna look good!

Monday Night Dinner: Butternut Squash and Black Bean Tacos with Goat Cheese

2011-01-31T12:00:00.000-08:00

image via

Tacos are a favorite meal at our house. You don't have to do much to end up with a delicious taco. Here's a tasty vegetarian option even my meat-lovin' man will eat without complaint.

Ingredients

2 1/2 cups butternut squash
1 tbsp vegetable oil
1/2 tsp kosher salt
1/4 tsp ground cumin
1/4 tsp cayenne pepper
1/4 tsp ground black pepper
1 garlic clove
1/2 cup black beans
12 white corn tortillas
6 oz Soft Goat Cheese

Directions

Mince garlic, cut squash into 1/2-inch cubes, and toss together in oil and spices.
Preheat pan on med-high heat on your stove-top.
When your pan is hot, add squash to the pan and cook, stirring occasionally until slightly browned and pieces are cooked through.
Add the black beans to the pan and stir together until warm.

While the filling is cooking, warm your tortillas on a dry griddle on med-high heat so they are ready to go. If you're too tired, just throw them on a plate and put them in the microwave for a minute or so.

Serves 4

Spoon about 1/4 cup taco filling into each of three tortillas and top with about a half ounce of goat cheese each.

Just look at all that fiber you're getting! It really is a delicious meal that can be whipped up in a matter of minutes.

Currently On My Workout Mix

2011-01-30T10:30:00.000-08:00

Making It Happen

2011-01-29T21:56:00.000-08:00

I accomplished six miles on the treadmill yesterday followed by an intense strength circuit training session. Today I clocked another five miles on the pavement and rounded it out with a Jillian Michaels six-pack workout. I still have some work to do to make the scale go down, but I'm willing to invest the sweat equity in myself to make it happen.

"You Decide."

2011-01-28T10:05:00.000-08:00

Yesterday I got a card in the mail from my dad encouraging me to keep up the good work. Tucked inside was the best refrigerator magnet of all time. Does it get any better than Jesus shaming you into laying off the snacks?

I also got another five miles in yesterday at lunch. Today is six, so wish me luck!

Update: I was at my parents' for dinner the next day and my dad showed me the package this magnet came from. It's one of four, and the package says on the front: "Dieting with Jesus - because that ass needs a miracle." Beautiful.

Running with Trainer Wade

2011-01-27T11:15:00.000-08:00

image via

Since I'd done seven miles on the treadmill on Tuesday, I wanted to get two things out of my next workout: pavement time, and less mileage so as not to overdo it on my body. Yesterday was a glorious day in Seattle, so Trainer Wade and I took the opportunity during the lunch hour to run our four-mile loop. It was perfect conditions: crisp sunny weather, open trail, and good company. I like running with Wade (even though he takes pride in being a pain in my ass as often as possible) because he's always up to push a little harder or go a little further, and I need that in my life these days.

Pushing the Limits

2011-01-26T10:23:00.000-08:00

Last night I hit the gym for my scheduled 6-mile run. At about 5.5 miles, I was thinking about yesterday's post and how I talked about pushing my limits, so I decided to practice what I preach and change my goal on the treadmill to 7 miles. It was hard. I haven't run more than 6.5 in a long time, and while a half mile doesn't seem like much, I still had to push myself for that much longer. I had my ipod cranked up while I told myself, "I can do this. I can do this." And I did. I felt triumphant when I completed that seventh mile, drenched in sweat, and I found myself wishing there was someone there at the gym I could high-five. No one there knew I had just brought myself to a new level. But I did, and I guess that's what matters.

Progress Update

2011-01-25T16:06:00.000-08:00

When I started this journey thirteen months ago, I thought I'd have accomplished my goal and moved on by now, but it has proven to be a longer process than I originally expected. I went on vacations, I enjoyed the holidays, and even took a couple wine tasting classes. My weight went up and down and I barely blinked. In all honesty, fitness slipped from being my primary focus.

As I mentioned before, Hawaii was my turning point. As I began on my new journey during that vacation, I had a conversation that really helped me solidify my renewed effort to work out and be healthier. Andrew and I were lazing around in our room in the condo talking about work and life goals, and I asked him, "do you think I could lose thirty pounds?" Without hesitating, he said, "yes." It felt good to have someone support me immediately. He didn't bring up obstacles or question whether or not my number was realistic, he just told me I could do it. Other successful people whom I admire have referenced the constant support of a partner or spouse when they decided to take on new things throughout the course of their careers, and I feel lucky that I have that support in my own life.

Even if I'm over-reaching, having a cheerleader who believes I can do it is a huge motivating factor. I realized I don't need to set "safe" goals that I know I can accomplish. Why not try for something I've never done before? I decided to set loftier goals for myself, and make it a priority. I can run more miles, I can set a lower goal weight, and I can have a six-pack. I can do it.

Right now I'm the lowest weight I've been in a couple years and I'm determined to continue tipping that scale and increase my strength. I can and I will.

Monday Night Dinner: Sweet Savory Pork Chops

2011-01-24T15:41:00.000-08:00

image via

In my effort to be a more consistent blogger, I'm toying with the idea of having regular features. Yesterday's peek into my ipod might be one, and a feature on what I cook to stay on top of my diet is another idea I have. Eating healthily doesn't mean you have to cut out all flavor and it doesn't mean you have to cut out all fat. It's really just about portion control. Here's a meal you can make in a hurry on a Monday night, provided you've planned ahead a little.

Ingredients

2 cups cooked brown rice
16 oz pork loin center cut chops thin
2 cups butternut squash
2 tbsp extra virgin olive oil
1 tbsp butter
1/2 medium yellow onion
1 tsp bacon grease drippings (optional)
1/2 cup medium white wine
3 tbsp tomato paste
1 tbsp beef base (I use Better Than Bouillon)
1/2 cup water
1/4 cup apple cider vinegar
1/2 cup apricot preserves
1/2 cup dried bing cherries
1/4 cup slivered almonds, toasted
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Directions

This recipe works great with steaks, too.

Cook your brown rice ahead of time (you can do this the night before) and measure out 1/2 cup cooked rice per person. Reheat gently in the microwave or in a pot on the stove on low heat.

Heat 1 Tbsp butter in a med pan. I like to use my cast iron skillet. Try to stay away from teflon coated pans.
Thinly slice 1/2 yellow onion and add to pan; cook on med+ until slightly browned.
Remove onions from pan and set aside. At this point, if you'd like to add a little oil or bacon grease to the pan, go for it. I like just a tsp of bacon grease, which is about 40 calories. Cook your meat in the pan, 2-4 min each side. I like to rub the meat cuts with kosher salt on each side before cooking. While it's in the pan DON'T poke or move it at all. Once seared on both sides, remove meat to a plate and cover with foil. Pork doesn't take much to dry out, so you want to almost under-cook it and then let the endothermic heat of the meat continue to cook it through as it rests under foil. Steak is more forgiving, but I like my steaks rare, so I always under do it as well.

Add 1/2 cup white wine to pan to deglaze it and then whisk in 3 Tbsp tomato paste, 1 Tbsp beef base, 1/4 cup cider vinegar, and 1/2 cup water.
Add 1/2 cup dried cherries, 1/2 cup apricot preserves, 1/2 tsp ground cinnamon, and the onions you had previously cooked. If you like spicy, now would be the time to add red pepper flakes to your taste. Cook down for about 10-20 min.

Meanwhile, have your butternut squash in 3/4-inch chunks and saute them in your olive oil. Sometimes I like to add a little kosher salt and nutmeg, but it's up to you. Cook through, maybe 10 min.

Serves 4

Start with 1/2 cup rice on the plate, then add 1/2 cup of the cooked butternut squash right on top of that rice. Lean your meat up on your rice and put 1/4 of compote in the pan on the meat, and then garnish with a sprinkle of toasted almond slivers.

If you're looking at the fat content of this meal and freaking out, stop that right now. It's only a third of your daily allowance, and if you've been eating sensibly all day, this is no big deal. You can do this.

The entire dinner (pork chop, squash, rice, compote, and nuts) is only about 650 calories, which is perfect for my goal. I have been eating about 275 calories for breakfast, 140 calories for a morning snack, 500 or fewer calories at lunch, get in a 600 - 850 calorie burn at the gym, have an 80 calorie post-workout snack, and then a reasonable dinner, aiming for a net of 1100 daily calorie intake. It's totally doable, but takes some planning.

Currently On My Workout Mix

2011-01-23T21:57:00.000-08:00

I ran the perimeter of Lake Union again today. Six-point-five miles of sweatin' and Missy helped me get through it.

Checking In Before the Weekend

2011-01-21T12:06:00.000-08:00

Every winter Andrew and I schedule the Broncos v. Zags games as date nights, drumming up our Alma Mater rivalry for some good old-fashioned competitive fun. We'll go out to a sports bar, order beers and nachos, and trash talk throughout the game. This year, we've started doing it a little differently: sofa seats. We've decided to forgo the bar and recreate it in our "home theater." Andrew streams the game on our luxurious 24-inch television, and I handle dinner. We decided to go with sports bar type food in the spirit of the event (burgers and beer), but I'm working really hard to stay on track and Andrew's being supportive, so we changed it up a bit.

Dinner was black bean turkey burgers on whole wheat bageleans with pepper jack cheese, avocado, lettuce, and tomato. I also picked up honey mustard pretzel bites (one of my favorite snacks) and some bud light. The burger ended up being giant, and in its entirety was only 490 calories. I had some pretzels and a single beer, which brought my daily total above what my recommended net intake is (if you're trying to lose 2 lbs a week), so after the game, I powered out a Jillian Michaels six-pack workout. It's hard after a beer, man! But I did it, and I didn't puke. Go me.

I am pleased to say, last night my Broncos kicked Andrew's Zags' asses 85 to 71. This is a huge upset, because it's always been the other way around since we started dating almost five years ago. I'll admit: I gloated. A lot.

Beverage for a Thinner Me

2011-01-19T10:02:00.000-08:00

I've mentioned I've been battling an obnoxious cold lately, and while I'm almost over it, I think I'm going to keep my lemon ginger "tea" concoction going. I don't do well with tea - it's not delicious to me and often upsets my tummy, but just adding a lemon wedge and three slices of ginger root to hot water has become my favorite new beverage.

I'm constantly sipping it, which is increasing my vitamin C and hydrating me at the same time. It's also been my alternative to that second (or third) cup of coffee in the morning, which I typically drink with cream and sugar. That alone saves me at least 150 calories per cup.

Side update: last night was my 6-mile run day, which I did on the treadmill after work. I brought short running shorts because I knew I was also going to be doing squats and lunges as part of the workout and I hate it when my shorts get in the way (try not to think about it too much). Anyway, at about 5.5 miles, I start feeling a little chafeage, but I only have a half mile to go so I decide to tough it out. Well, ladies, I'm walking a little bit like a cowboy today because it turns out that five minutes of constant chafe is a lot. Ouchertons. Note to self: stick with your spandex on longer-distance runs.

Recipe: Thai Turkey Lettuce Wraps

2011-01-18T11:55:00.000-08:00

I've got a recipe for you. It's a good one. I adapted it from the Everything Thai Cookbook, and took it from fried eggroll form to healthy lettuce wrap with just a few minor changes, so the integrity of the recipe and its deliciousness are intact. For my vegetarian friends, I think it would be just as delicious if you subbed in barley or chopped tofu for the turkey.

Ingredients

1 lb ground turkey
4 garlic cloves, sliced crosswise
2 tbsp vegetable oil
4 large carrots, chopped
2 cups chopped celery
1/4 cup fish sauce
3 tbsp raw sugar (regular white granulated sugar is fine too)
1/2 tsp ground white pepper
1/4 tsp ground black pepper
1/2 tsp Kosher salt
2 tbsp oyster sauce
1/2 tsp red pepper flakes
2 tbsp green onions, sliced crosswise

Directions

Heat veg oil in pan on med heat.
Add sliced garlic and turkey meat and cook through.
Add carrots, celery, and green onions and turn heat to high.
Add remaining ingredients and cook for 5 min, stirring occasionally.
Drain out any remaining liquid and reserve in a bowl for dipping.

Serve with iceberg lettuce leaves to eat taco-style.
Feeds four.

Weekend Running

2011-01-17T11:37:00.000-08:00

Lk Union

Green Lake

I've been keeping up on my promise to myself to run longer distances. Saturday I ran the perimeter of Lake Union, which is a nice 6.5 mi run. Including stretching time, the whole thing took about 70 min. I've done the lake before, but this time it felt easier - I didn't have the overwhelming urge to just stop and sit in the middle of the path. Sunday I met a friend at Green Lake for a late morning run. I arrived 15 min before our meeting time and decided to do the inside loop before my friend arrived. It's a 2.8 mi track, which I accomplished in 23 minutes. Go me. We did the outside 3.2 mi loop together at his pace (and as you know, gents tend to run faster than ladies), and finished in under 30 min. It's the little things. :)

After grabbing some lunch, watching my dad tinker on my car, and freezing my butt off, I returned home and rounded out the workout with a little bit of Jillian. I'm almost to the point where I don't hate life while trying to get through the side plank knee lifts. Yesssss.

PS - I didn't take either of these pics, just pulled them from the magical world of the internets.