Friday, October 4, 2013

Healthy Green Bean Casserole and 10k Training Schedule

When I think about Fall I automatically think about Thanksgiving and comforting foods. This time last year I really wasn't thinking about making healthy decisions during the holidays but this year I want to make sure that I give myself healthy options at each holiday dinner or party that I go to. So over the few weeks I am going to be creating healthy dishes that will keep me on track, hey and maybe help some others out as well.
First up, I created a healthy green been casserole.
What you will need
3 cans green beans
1 can fat free cream of mushroom
fat free cottage cheese
minced onion
crushed red pepper
skim mozzarella cheese
onion soup mix
Preheat oven 375'
Start by draining beans and mixing them with cottage cheese (3 heaping spoonfuls), 1 can cream of mushroom, minced onion, 1/4 cup of skim mozzarella cheese, black pepper

Then pour in baking dish. Let bake for about 35 minutes. (it depends on your oven)

Once the middle is fully cooked, sprinkle skim mozzarella cheese and onion soup mix on the top. (the soup mix adds a crunchy onion texture like the crunchy french onion crisps but without all the fat)

Then I let cool and enjoyed a nice big serving for dinner. With my apartment smelling like green bean casserole and pumpkin candles I was in pure heaven. I LOVE THIS TIME OF YEAR!

After I enjoyed my yummy new creation I decided to be a sweetheart and bake the bf some not so healthy cookies.

 They turned out perfect.

Now this week I shared with ya'll that I have been under the weather so my workouts haven't really been possible. I am now feeling much better and ready to get things back to normal. Starting on Monday I will begin training for my 1st 10k. I am running it in April and I really want to be in tip top shape for it.  I will be sticking to this schedule over the next 2 months and then decide what I need to do from there to be most prepared.

Have a FALLtastic Weekend :)

Day 5 recommit:
Breakfast: 2 eggs with spinach, fat free cottage cheese, skim mozz cheese and sugar free syrup
Snack: 20 almonds
Lunch: Spaghetti squash with ground chicken, spinach and low sugar marinara sauce with 4 lifesavers
Snack: healthy green bean casserole and some a few spicy peanuts
Dinner: Bbq chicken sqah. sqaush with marinara, and side salad

Day 6 recommit:
BreakfasT: skip
Lunch: fiesta chicken salad with low fat dressing
Dinner: Shrimp, sausage, corn, squash with dip

Day 7 recommit:
Breakfast: skip
Snack: a few bites of sausage
Lunch: fiesta salad
Snack: more leftovers
Dinner: chili
(some candy corn)
 183 days no diet mountain dew

Next 5k Oct 12th or 19th

38 days till (new) ultimate goal
April 4th 1st 10k- 180 days

Wednesday, October 2, 2013


I have been sick these past couple of days and not feeling much better so I am getting as much rest as possible and not doing much cooking or working out. I will make sure I have some wonderful posts up soon when I get rid of this dreadful sickness.

Stay healthy xoxo,

Day 3 recommit:
Breakfast: eggs with spinach and sugar free syrup
Snack: 20 almonds
Lunch: spicy turkey tomato soup
Snack:  protein bar
Dinner: spaghetti squash with low sugar marinara, ground chicken and spinach
Yesterday I got these delivered to work for me from the bf to help me get to feeling better. I just love him!!

Day 4 recommit:
Breakfast: 2 eggs with deli ham
Snack: 20 almonds and low sugar hot chocolate
Lunch: spicy turkey, tomato soup, baked veggies
Snack: protein bar, and a few peanuts
Dinner: spaghetti squash with ground chicken, spinach, and low sugar marinara with a side of healthy green bean casserole.
180 days no diet mountain dew

Next 5k Oct 12th or 19th

41 days till (new) ultimate goal
186 days till 1st 10k

Tuesday, October 1, 2013

10 Easy Ways to Eat Less and Lose Weight and New Workout!!

I am on a mission to make sure I stay focused so I have been doing some research to find tips to help keep me motivated. I found so many great articles and I wanted to share this one. I think this has great, simple tips to help you stay on point or help you get started if you are thinking about changing your lifestyle.
When you’re trying to lose weight, it’s important to come up with ways to eat less. Obviously you don’t want to reduce your caloric intake too low because you’ll only slow down your metabolism, but you definitely want to avoid overeating too.
Below is a list of 10 easy ways to eat less and lose weight:
#1 Way to Eat Less – Drink More Water
The more water you drink, the less hungry you’ll feel. Drinking one glass of water right before each meal has been proven to help you eat less and still feel just as satisfied after the meal. Of course, drinking water between meals is a good idea too, because it helps you feel fuller and avoid unnecessary.
#2 Way to Eat Less – Reduce Sugar
The more sugar you eat, the hungrier you will feel. That’s because eating refined white sugar creates upward spikes and downward dips in your blood sugar levels. When your blood sugar dips down, you get hungry – sometimes really hungry!
Cutting out sugar as much as possible will immediately make you feel less hungry so you can eat less without suffering.
#3 Way to Eat Less – Exercise
Studies have shown that exercise releases a flood of hormones that suppress your appetite, while also reducing the production of other hormones that stimulate appetite. Even better, a good workout releases stress and floods your brain with feel-good endorphins that boost your mood, calm anxiety, and ease feelings of depression; things that could otherwise be triggers for emotional eating.
#4 Way to Eat Less – Eat More Frequently
A great way to eat less overall is to spread your daily calorie intake over five or six small meals rather than eating two or three large meals. It will feel like you are eating more, but you will actually be eating less and taking in fewer calories than it seems.
#5 Way to Eat Less – Smaller Portions
Nine times out of ten, your eyes are bigger than your stomach when it comes to filling your plate. A good way to start eating less is by cutting your portion sizes down by half. Even if you think you can eat more, start with half of what you would normally take. After 20 minutes or so, if you are still hungry, have a little more. It will still be less than what you would have consumed initially.
#6 Way to Eat Less – Eat Slowly
Eating quickly virtually guarantees that you’ll eat more because your stomach doesn’t have time to let you know it’s had enough. When you eat slowly, taking at least 20 minutes to eat a meal, you can feel the progression from hungry to satisfied much more easily.
#7 Way to Eat Less – Protein First
When eating a meal, start with the protein first. Protein helps stabilize your blood sugar levels and makes you feel fuller so that you are less tempted to eat more fattening fare like high-calorie side dishes, bread, and dessert. Lean protein like chicken or turkey breast, lean beef or pork, fish like salmon and trout, and of course beans are all great sources of protein that will fill you up so you eat less.
#8 Way to Eat Less – Fiber
Speaking of beans, they are awesome sources of both protein and fiber. Fiber can also be found in most vegetables (especially green leafy vegetables), and whole grains. Fiber also helps balance blood glucose levels and makes you feel fuller so you eat less.
#9 Way to Eat Less – Stay Calm
Stress is a big cause of overeating, and learning how to manage it effectively can help keep your eating under control. Techniques like deep breathing, meditation, and creative visualization are all great helpers in finding healthier ways to manage stress so you aren’t tempted to muffle uncomfortable feelings with food.
#10 Way to Eat Less – Keep Your Hands Busy
Nighttime eating while watching television is a challenge for many people. Even if they kept their eating under control all day long, sitting in a comfortable chair or sofa and turning on their favorite television shows is often a trigger to start munching. Keeping your hands busy is a good way to break this habit. Activities like knitting, crocheting, needlework, painting, or even playing solitaire can help take the edge off. If those don’t appeal to you, try playing a small hand-held game, building a toy model, or working on a puzzle.

Today's Workout!!

Afterwards Arm Weights
Day 2 recommit:
Breakfast: eggs with spinach and sugar free syrup
Snack: 20 almonds
Lunch: spicy turkey tomato soup
Snack: pre workout protein bar
Dinner: sweet potato and deli ham with spinach

 177 days no diet mountain dew

Next 5k Oct 12th or 19th
43 days till (new) ultimate goal:  13 pounds.
186 days till 1st 10k


Monday, September 30, 2013

That Last 13 Pounds and Spicy Turkey Tomato Soup

I am super proud of how far I have come this year with changing my lifestyle but I feel like I need to check myself. I know I spoke about recommitment in my last post so I really want to make sure that I am following through with that. I want to make sure I hit all my ultimate goals. I am going to restart my count and act like this is my first day starting. I am going to make sure that I really get myself excited about going to the gym and eating healthy. I have to keep myself accountable and make sure I don't get distracted. I have made a list of things that are going to help me reach my (new) final goal.
1. Drink 1 gallon of water a day
2. No more cheat days
3. Only eat lean meats
4. Weight workouts 4 days a week
5. Then move straight to cardio
7. Have 1 serving of veggies or fruit for every meal
9. No grains
10. Cut out at least 200 calories so having  around 1,200 daily
I hope you will all continue to share this journey with me!

Now to a new yummy recipe.
Spicy Turkey Tomato Soup
What you will need
ground turkey
large can crushed tomatoes
1 onion
non fat greek yogurt
2 inches of reduced fat cheese
3 jalapenos
garlic slat
crushed red pepper
Start by chopping and sauteing your onion and jalapenos.

Then in your blender mix 1/2 the can crushed tomatoes, onion and jalapenos, greek yogurt and seasonings.

Pour in large pot. Add the rest of the crushed tomatoes and fill the can full of water and pour in pot. Then mix.

I then added the reduced fat cheese.

While that was cooking I cooked my ground turkey.
Then added it to the pot. I covered and let cook on medium for about 45 minutes.

 Then enjoyed my hot soup on a chilly day.

This is such a great recipe for the fall and winter. Also great for lunches if you have a place to heat it up.
I know I will be enjoying it this week when freezing in my office. (it is always so cold)
Day1 recommit:
Breakfast: eggs with spinach and sugar free syrup and a skim sugar free hazelnut latte
Snack: 20 almonds
Lunch: spicy turkey tomato soup
Dinner: sweet potato and pinto beans
176 days no diet mountain dew

Next 5k Oct 12th or 19th
16 days till new goal weight: 5 pounds

44 days till new ultimate goal: the last 8 pounds.

186 days till 1st 10k