Archive | July, 2012

Mini Quiche

31 Jul

Tonight I made breakfast for dinner… yum! I combined a bunch of different quiche recipes to make them healthy but still tasty.

  • 12 strips turkey bacon
  • 5 eggs
  • 7 egg whites
  • 1 cup whole milk (or really any type of milk you want)
  • 3/4 C reduced-fat shredded cheese
  • salt and pepper to taste

Preheat oven to 350. Place the bacon in each muffin “tin”, wrapping it around the edges (so the bacon will wrap around the quiche). Mix the other ingredients and pour into the muffin tin, each about 1/2 – 3/4 full. Bake for 35-40 min and enjoy!

Makes 12. Other variations: add spinach or other veggies, pre-cook the bacon and tear it up to mix it in.

 

Arms and Poles

31 Jul

Today I went to pole but afterwards just wanted a little extra workout. So after lunch, I went to the gym and finished out arms and abs. I bumped my reps back up to 15-20 to lean a little bit so it looked like this:

20 bicep curls

15 rows to tricep kickback

20 lateral shoulder raises

20 front single-arm flys/arm

*3 sets

15 overhead tricep extension

15 cable pull-downs (put a straight bar on the cable just above shoulder height, hold bar with hands and pull down to your thighs, keeping your arms straight)

20 incline sit-ups with weight

*3 sets

20 push-ups

40 Russian Twists with weight plate (so 20/side)

20 crunches with plate

20 reverse crunches

40 bicycles (20/side)

I think my August goal is going to be kicking back up my cardio… never been my strong point (I get bored). But I like interval runs so I’ll probably start adding those and elliptical in and go from there. I think the biggest thing with cardio is finding something you enjoy to do, otherwise you probably won’t stick with it for 30-45 min.

Also, I wanted to show a little bit of what I’ve been working on in pole. It’s a ton of body resistance and core, which is why I like it. Here’s a picture of my latest trick I learned, it’s called the dragonfly.

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Leg Circuits

29 Jul

So, I have hit 90 days until my wedding. Which means, like most other brides, I have a new sense of urgency in my workouts. I know it’s silly… but it’s true.

Legs were rough today, looked like this:

30 lunges with weight

30 box jumps (I use a weight bench when there aren’t boxes)

20 deadlifts with weight

30 side “jump-ups” *Stand next to the bench (or box etc) and put your inside foot up, jump up and switch feet so you land on the other side with the opposite foot up… keep alternating.

*3 sets

15 squats with weight

15/leg side step-ups with kick (this one I need to take a video of because it’s hard to explain but: stand next to the bench and put one foot up. As you step up onto the leg, kick the outside leg out to the side as high as you can)

20 leg lifts

*3 sets

20 sumo squats

12 step-ups/leg

20 squats on Bosu

*2 sets

Then I did 20 min of intervals on the bike and stretched out. It was a tough workout but it felt great to finish it.

RN and Recipes

29 Jul

I passed my NCLEX!! Which is a HUGE relief. I then took two days where I did a whole lot of nothing 🙂 I did a lot of wedding crafts but that’s about it. I have made 250 drink stir-sticks, a sign for our Jr. Bridesmaid to carry down the aisle, and started framing family pictures for displays… my goal is to be on top of everything I can be so then I only have to do programs, seating charts, and escort cards come October. We’ll see if that actually happens.

Anyway, you all probably don’t read this to know about my wedding. I did a new leg workout today but I also tried a new combination for a smoothie and made the clean eating jambalaya again so I’m going to put those in the main post and then I’ll put a second post with the workout. I need to figure out how to add tabs into my page so I can break up workout and recipes…

The smoothie was about an hour before my workout and I had run out of milk so it was a bit of a scavenger hunt for a creamy base… I then discovered there was a single serving vanilla ice cream in the freezer (perfect since it was pre-workout).

  • 1/2 C brewed coffee (if your stomach can handle it, coffee 30 min to an hour before a workout can be beneficial both for the energy and also muscle recovery)
  • 1/4 C milk (or however much was left in the carton…)
  • single serving vanilla ice cream
  • 1 banana
  • 1 tbsp peanut butter
  • 1/2 tbsp flax seed
  • 1 scoop vanilla protein powder
  • 6 cubes of ice

Blend all together and enjoy!

But for something more substantial… try this clean eating jambalaya. I’ve posted it before but figure it can’t hurt to post it again if you missed it. It’s from Oxygen Magazine, I played with some of the amounts.

  • 1 tbsp canola oil
  • 1/2 onion, chopped
  • 1 zucchini, chopped
  • 1 red bell pepper, chopped (green works too and is less expensive if you’re watching the budget)
  • 2 garlic clove, minced
  • Cajun Chicken Sausage (I use an organic brand, look for simple ingredients… chicken and spices should be all that’s in it, also try to choose a lower sodium option)
  • 1/2 cup dry quinoa
  • 1/2 cup low-sodium chicken broth
  • 1 can no sodium added tomatoes
  • 1/4 lb shrimp, peeled and deveined (I use more chicken than shrimp but that’s just personal taste)
  • Sea salt and pepper, to taste
  • 1 green onion, sliced thinly (optional topping)

Chop the vegetables; In a large skillet saute onion, zucchini, pepper, and garlic in canola oil for approx. 5 min. Add quinoa and toss to coat. Add tomatoes, sausage (assuming pre-cooked: if not, add in with vegetables in step 1), and chicken broth, bring to boil and then reduce heat to simmer for 10 min. Add shrimp and cook until shrimp are done. Finish with salt and pepper to taste and top with green onion.

Basic nutrition info and original recipe here: http://www.oxygenmag.com/Nutrition/Articles/Quinoa-Jambalaya.aspx but remember it will vary a bit depending on which ingredients you use.

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Oatmeal Cookie Review

26 Jul

Well the test is over… I won’t know the results for a couple days though.

However the oatmeal cookies… not so successful. The taste was good but the texture was all wrong! They were fluffy and personally, if I’m going to eat oatmeal cookies I want them to be as close to the real thing as possible. So I think next time less egg whites and maybe add in some peanut butter or dark chocolate chips… I’ll keep trying, I’d love any ideas or recipes you all have!

After the test I came home and just watched a TV show until I could think about anything other than the test. Then I went to a noon pole class at Knockout, ran some errands, and Boomer and I are about to go for a walk because it is beautiful outside here! Finally a warm day that isn’t too hot and isn’t raining.

(Healthy) Stress Baking

25 Jul

Well tomorrow is my NCLEX which meant I was trying to relax and just take it as it comes… so I kept busy most the morning, looked over last minute stuff and then had errands to run. But then I came home and was staring at practice tests, which wasn’t helping at all.In college I loved to bake but lately I haven’t even been making my protein bars, so instead of staring pointlessly at the computer screen I made the carrot cake protein bars again and am trying something new (of my own making…)

For the Jamie Eason carrot cake bars you’ll need:

2 tsp cinnamon

1 C Oat Flour (I use a GF blend)

3/4 C Splenda (or Truvia)

2 scoops vanilla whey protein powder

8 oz carrot baby food

4 oz water

1/4 tsp nutmeg

4 egg whites

1/4 tsp salt

1/2 tsp baking soda

Canola Oil Baking spray (or an equivalent)

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Mix the ingredients together- I mix all my dry ingredients and then add in the eggs, baby food, and water. Make sure you get all the protein mixed in (that’s why you can see some white spots in mine, I was in a hurry). Pour into a greased baking pan and bake at 350 for approx. 20 min; Makes 16 servings, store in the fridge since there aren’t an preservatives. The basic nutrition info can be found at: http://www.bodybuilding.com/fun/video-jamie-eason-carrot-cake-protein-bars.htm

To convince those of you who don’t believe you can cook with baby food… you’d never be able to tell the difference (other than the mentioned protein not blended):

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Chocolate Oatmeal Cookies are currently in the oven… I have no idea how they are going to turn out but if anyone cares to improve on the recipe (or try it out and see) here’s what I put together. I’ll report back on how they turn out.

2 C GF oats

1/2 C Splenda

2 scoops chocolate protein powder

1 tsp baking cocoa

4 egg whites

little water for consistency (but I think I used too much)

I’m baking them at 350… it’s kind of a combination of different recipes I found so here’s hoping they turn out well! If they do I’ll post pictures or suggest any changes tomorrow after my test and a nice long workout.

 

New Recipe!

24 Jul

Yummy lettuce wraps adapted from keepyourdietreal.com:

  • ½ cup chopped raw onion
  • 1 pepper (washed, seeded, and diced) *she used red, I used green because it was less expensive 🙂
  • ½ can black beans (rinsed and drained)
  • 1 cup quinoa (dry and cooked according to package)
  • 1 cup salsa (medium or hot)
  • 1 avocado, diced
  • Black pepper (to taste)
  • 1 shredded chicken breast (I cooked them last night with lime juice, salt, and pepper)
  • Bibb lettuce

Cook the quinoa according to the package. As it cooks, chop the veggies and combine the ingredients (other than the lettuce…) in a large bowl. Stir in the quinoa and scoop the mix into the lettuce to make a quick and healthy meal! Whole thing took maybe 30 min to throw together.

Today was an arms day at the gym, didn’t get cardio in because I had spent most the day studying and needed to get some errands done (may get a chance to take the dog out before babysitting my niece and nephew tonight…)

8 bicep curls

8 lateral shoulder raises

12 tricep dips with weight plate on my legs

8 dumbbell rows

*3 sets

8 pull-ups on assisted machine

8 front pull-downs

8 overhead tricep extensions

*3 sets

8 cable rows

8 cable flys

20 leg lifts on incline

*2 sets… for the second set instead of leg lifts I did sit-ups on the incline

15 incline push-ups

20 “leg curls” (hands on the floor, feet up on a balance ball, curl your legs into your stomach)

20 crunches with medicine ball, keep arms straight up to the ceiling

20 reverse crunches with medicine ball in between knees

The whole thing took about 40 min, I was trying not to rest very much.