FFCS

 Lately, when we are going out for the afternoon (or whenever), we've been packing a lunchbox full of healthy snacks.  BUT!!  We do have kids and the reality is that when we are getting them ready and out the door we forget the snacks...it happens!  Especially when you have four girls, lol.  They almost always get hungry when we're out.  So I've decided to do a series of "Cheat Sheets" for fast food restaurants.  This is the first installment (and a child favorite)...

Fast Food Cheat Sheet

McDonalds

Breakfast

• English Muffin--150 Cals, 2g Fat, 2g Fiber, 5g Protein
• Jam (grape or strawberry)-35 Cals
• Egg McMuffin--290 Cals, 11g Fat, 2g Fiber, 17g Protein
• Fruit n Yogurt Parfait (without granola)--130 Cals, 2g Fat, 4g Protein

Lunch & Dinner

• Chicken Nuggets (6 piece)--250 Cals, 15g Fat, 15g Protein
• Bacon Ranch Salad with Grilled Chicken--250 Cals, 9g Fat, 3g Fiber,31g Protein
• Caesar Chicken Salad--210 Cals, 6g Fat, 3g Fiber, 28g Protein

Beverages

• 1% Milk--100 Cals, 2.5g Fat, 8g Protein
• Apple Juice--100 Cals, 0g Fat
• Dasani Water (we all know there's nothing in water)
• Iced Tea

Dessert

• Kiddie Cone--45 Cals, 1g Fat, 1g Protein
• Apple Dippers with Caramel--100 Cals, 1g Fat

* You'll probably notice that most of the things I choose to put on my cheat sheets are made from poultry.  Chicken is much leaner than beef.

ROTW

Recipe of the Week

Smoked Turkey Wrapped Asparagus 

Courtesy of Ellie Krieger

Food Network

Ingredients

• 12 asparagus spears
• 1 1/2 teaspoons extra-virgin olive oil
• 4 thin slices smoked turkey (about 1/4 pound)
• 12 chives, optional

Directions

Pre-heat the oven to 400 degrees F.

Break the woody end off each asparagus spear and peel the outermost layer off the lower 3/4 of the spear with a vegetable peeler. Place asparagus on a large plate, drizzle with the olive oil and toss gently so the oil is evenly distributed. Slice each slice of turkey lengthwise into three strips. Wrap one strip of turkey around each asparagus spear, leaving the tips of the asparagus unwrapped. If using, tie a blade of chive around each wrapped spear. Place the wrapped asparagus on baking tray and bake for12 minutes, turning once.

*I like this recipe because it's adaptable and very simple.  There are many many different types of turkey.  You can also add a very small pinch of red pepper flakes for a little bit of heat if you like.

Next!

Bryan's already got us signed up for our next two events!  One is the Greensboro Fire Department 10K run for Autism, which is next weekend.  The other is Potomac Heritage Trail 50K.  Yeah...that's gonna be fun, lol.  That one isn't timed.  Only 100 people are allowed to sign up for it and it's already almost closed out.  From the pictures I've seen, it's going to be a beautiful run/walk. 

Product of the Week (POTW)

Walking shoes are just as important as running shoes.  These are my everyday shoes.

Reebok Simply Toners

I love my toners.  I have these exact ones.  When I went shoe shopping the store didn't have them in the size I needed for my original color choice, but I love these just as much.  I got mine courtesy of my dad when we went shopping at JC Penney a while ago.  They come in a wide variety of color choices now at many different stores.

It takes a little bit of time to get used to wearing them because of the way the soles are made, but once you do they really are great.  After wearing them for about a week, I noticed my posture getting better.   I tested putting on a pair of my older shoes and went out for the afternoon.   Another good thing about these shoes is that they are very durable.  Mine have just a little bit of dirt on them because I haven't cleaned them recently, but they aren't coming apart anywhere.  Still 100% in tact and I've been wearing them for months.  They're a great shoe and worth the buy.

5 Miler update!

My previous road time for 5 miles was 72 minutes (previous treadmill was 66).  Today I ran the Navy 5 Miler race in 65 minutes!  I cut another 7 minutes off of my road time and a minute off of my treadmill time!  Awesome!  It's my personal best.  The hills (that might as well have been mountains...) were constant.  I kid you not!  I dreaded the 3 mile mark.  The next half of a mile was all uphill.  UGH!  I'm just glad a lot of the race doubled back because I got to go downhill as well, lol (i.e. the second half of the 3rd mile was all downhill).   That helped my time alot.  

The weather yesterday wasn't the best, but it wasn't the worst either.  It was 65 degrees and overcast for a while.  Then it started drizzling.  That wouldn't have bothered me, but it got really humid.  They humidity messes with my asthma pretty bad.  I probably would have finished the race a lot faster if it wasn't for the humidity and the never ending hills!  That and the fact that for the first 5 minutes of the race we were shuffling until people started to spread out more.  

I have to say that runners are some of THE most supportive people I've ever seen (apart from your family).  The whole time there are people cheering you on and offering water.  The runners that finish first come back to support and cheer for you.  Food and water was provided for everyone too.  There were also photographers taking pictures all throughout the race.  Not sure when those are gonna be posted.  

Sorry I couldn't finish this last night, lol.  I started writing it and was just too tired to finish.  It wasn't because of the race though.  It was because I had to get up at 5 in the morning!  Now that was killer.  Bryan and I were both too excited to go to bed early.  I crashed at 9:00 last night.  Those who know me, know that 9:00 is really early for me.  For more than a month I haven't been able to go to sleep until at least midnight.  I've tried, but I always manage to be awake until at least then.  I've gotta start forcing myself to get out of bed earlier.  We got up at 7:30 this morning, but still...gotta get up earlier so I can hopefully go to bed earlier.

I've got pictures of my shirt!  PLEASE excuse the very bad hair day.  My shirt was big too.  I still look really tired.  My eyes were swollen when I went to bed last night because I was so tired.

*Revision: I just found out now that 65  minutes was the time it took me to get over the finish line.  But the total time run (from actually stepping over the starting line to the finish line) was 64 minutes.  Bryan and I were kinda in the back of the pack starting off!

Oh...eww...

Today hasn't really been our ideal day. 

First, we had to take the kitten to the vet for worm treatment.  Now, this isn't something she got from around here.  We took her in as a stray and so far we've shelled out over $350.00 to patch her up.  We had to buy pet insurance for her, otherwise it would have been nearly $600.00.  She's a loving little kitty.  A little purr box and most definitely a lap baby.  She's so tiny that you don't realize she's even sitting in your lap sometimes...that is until you get up and dump her in the floor.  She's sweet though.  And now she's a permanent member of the family.  *For those who don't know...worms grow from fleas that have been ingested.  So it's very important to keep up with your pet's flea/tick prevention medication.*

So...we're on the way to the vet's office...we get about 5 minutes away and I  turn around to see Kaelyn vomit all over herself.  GREAT!  Just wonderful!  Normally, when she's got a stomach ache she starts whining and crying.  Not today.  She didn't even seem to care.  She looked at me and said "Eww mommy, I make a mess."  So when we got to the vet's office, Bryan had to take Natalie and Allyson in with him.  I cleaned Kae up and took her and Mel over to Ross to get a new outfit for her.  $8.50 and a mild headache later, we walk out of Ross with a new outfit.  I don't like the Ross here.  I'm sure others are much better, but the one here in Waldorf is a mess.  The clothes are all mixed up (size wise) and on the worst fitting hangers.  I'd never put a shirt that was size 3T on an adult hanger.  It just doesn't make sense.  It stretches the shirt out and who wants to buy it after that?  Not to mention you're looking for a specific size and you can't rely on the tag on the hanger.  Size 6 on a 3T hanger in the 3T section...annoying.  I have a child with a half wet shirt from all the baby wipes it took to clean her up and I'm trying to find her something fast!  So yeah...headache...and an overly cheerful child for having just been sick all over herself!

AND...to top off our day out...we stopped to get air in the tires for the van.  First there was a woman parked in 2 parking spots blocking the whole pump...rude much?!  Then when I went inside to get change for the air pump the guy behind the counter tells me I'll have to wait until the drawer is opened.  Fine...that's okay...I understand that.  But what I don't understand is that the same woman blocking the pump comes in and pushes herself in front of me and throws her dollar on the counter demanding change...hello lady!...what's your problem?!  The woman had NO manners.  So when the drawer is open she grabs her change and rushes outside like she doesn't want us to use the pump before her.  Well that's whatever.  I got a good laugh watching her waste her dollar trying to figure out how to use the air pump.  Then she turns to Bryan and asks him to check her tire pressure to see if there's any air going into her tire.  I could have told her no from the beginning.  She had NO idea what she was doing.  So being the nice person that he is...Bryan tried to help her.  But there was no helping her.  Something was wrong with the valve stem on her tire.  Not something Bryan could fix.  

Now...what got to me about this woman...I mean besides her rude demeanor...is that here she is in her beautiful Escalade, pretty summer dress, nails (both hands and feet) done up nice, with nice sandals on...but the woman didn't shave her legs?!  That's just gross.  Not that I was trying to look at her legs, but I was on the ground playing with the caps on the tires waiting for her.  I turned around when she asked for Bryan's help and BAM...she's right in my space.  Eww...just eww.

So that's been the kind of day I've had.  Just lovely!  Lol.  But, there is a silver lining...Bryan convinced me to go to Red Robin for lunch.  Oh...my...burger heaven!  It was the first time I'd ever been and it was great.  Totally off of the diet, but you have to treat yourself every once in a while.  The food was just delicious.  I'd give it more than 2 thumbs up if I had more thumbs, lol.  Of course, Kaelyn dumped over a glass of water onto the table, but that wasn't a big deal.  We had a great meal.  We enjoyed ourselves, the kids had a great time.  So Red Robin saved our day, lol.

I've lost my TV!!!

Yeah...it's no longer mine.  It's been taken over by My Little Pony lovin' munchkins!  Ahhhhhh!  Whatever shall I do?!  Haha!  The girls have been watching the same MLP dvd over and over for the last few days.  There are only 2 little short clips on it and they're like 10 minutes a piece...maybe.  They're all about the ponies.  It's killing me...it really is.  

Tomorrow is gonna be worse.  There's gonna be an invasion of Disney fairies...lovely!  I promised Natalie and Allyson the new Tinkerbell movie if they behaved and helped out while daddy was gone.  I've never seen Natalie in such a rush to help out, lol.  They love their Tinkerbell almost as much as their MLP!

Tonight I'm starting OPERATION DETOX.  Must...have...adult...television...  I've been listening to/watching so much Disney Channel and Nickelodeon that I'm singing all of the opening title sequences...it's sad...I know.  I'm watching the third episode of Hellcats tonight at 9 and I think I might try to catch up on the seasons of Nip/Tuck that I've missed.  Might watch some George Lopez too...we'll see.

ROTW

Recipe of the Week

Chicken Parmesan

courtesy of Ellie Krieger

Food Network

*picture to come later when I make it again

Ingredients

4 slices whole-wheat bread (1-ounce each)
1 teaspoon dried oregano
1/2 teaspoon garlic powder
4 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 egg whites
1/2 cup skim milk
1/2 cup all-purpose flour
4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
Olive oil cooking spray
1 jar good-quality marinara sauce (about 3 1/2 cups)
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F. 

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling. 

 *I don't change a single thing about this recipe.  I LOVE it the way it is.  A lot of traditional Chicken Parmesan recipes are fried before they are put in the oven.  It's just much healthier to do it this way and it tastes great!  I have picky children and they ask for this all the time.  They love the "chicken with sauce and cheese", lol!

My Playlist

For the Gym!

I usually stick to one list, but I have a couple of different lists for different things.  For example, I use Lady Gaga for step aerobics at home...which I'm actually planning to do tonight after I finish Jillian Michaels' 30 Day Shred on level 2.  I'm asking for it...I know.  When you choose a playlist, make sure it's something that's gonna keep you entertained.  

Gym List

Note: My list is somewhat diverse.  Please try not to laugh too hard!  My taste in music is all over the place, lol.

• Disturbia~Rihanna
• Got the Life~Korn
• Dirty Little Secret~The All American Rejects
• Single Ladies~Beyonce
• Uptown Girl~Westlife
• Headstrong~Trapt
• Never Again~Nickelback
• Just Dance~Lady Gaga
• You Give Love a Bad Name~Bon Jovi
• World of Our Own~Westlife
• Summer Nights~Rascal Flatts
• Footloose~Kenny Loggins
• U & Ur Hand~Pink
• Love Games~Lady Gaga
• Lovestoned~Justin Timberlake
• Circus~Britney Spears
• Because of You~Ne-Yo
• The Shake~Neal McCoy (in honor of my sister, lol)
• Prayin' for Daylight~Rascal Flatts
• Highway to the DangerZone~Kenny Loggins
• Material Girl~Madonna
• Black or White~Michael Jackson
• Wall to Wall~Chris Brown
• Pass that Dutch~Missy Elliott
• As If~Sara Evans
• So What~Pink
• Living on a Prayer~Bon Jovi
• Size Matters~Joe Nichols
• All You Wanted~Michelle Branch
• The Way I Are~Timberland/Keri Hilson
• Stuck on You~Stacie Orrico
• Baby Girl~Sugerland
• Move Along~The All American Rejects
• Poker Face~Lady Gaga
• About the South~Rodney Adkins
• Breathe~Michelle Branch
• More to Life~Stacie Orrico
• Tambourine~Eve
• Days Go By~Keith Urban
• Girls Just Wanna Have Fun~Cyndi Lauper
• Icebox~Omarion
• Work It~Missy Elliott
• Womanizer~Britney Spears
• If I Never See Your Face Again~Rihanna/Maroon 5
• Pour Some Sugar on Me~Def Leppard
• If You Seek Amy~Britney Spears
• Too Bad~Nickelback
• Both complete Daughtry albums
• Other various songs that I tend to skip alot because I'm too lazy to download iTunes to the new computer and revise my list...

What are some of your favorite songs to exercise to?  Do you have any song suggestions for me?  I love a lot of the 80s music...which reminds me...I need to look up some songs to add to iTunes later.  Anyway!  Feel free to leave me a comment below!

I'm gonna...

BLAZE through this 5 miler on Sunday!!  I ran my 5 today on the treadmill walking only 0.15 of a mile.  I ran 4 miles solid without stopping.  Then I walked the 0.15 of a mile (not even a full lap on a quarter mile track) and finished the rest off running again.  I've cut 6 minutes off of my run time!  6 minutes!!  AND the most important part of this is that I did it all without using my inhaler!  BAM!  Man, I feel awesome! 

I do feel the need to give my iPod a little shout out though...for without it, I would have been bored to tears and checking my mileage every few seconds, lol.  So thank you iPod for entertaining me for 66 minutes of running today!  Woohoo!

Okay...now it's time to go watch a movie with Bryan...

Multivitamins

A Multivitamin is intended to supplement a human diet with vitamins, dietary minerals, and other nutritional elements.  You can get them in a variety of forms including:

• Tablets
• Capsules
• Pastilles
• Powders
• Liquids
• Injectable Formulations

Multivitamins are widely used in combination with minerals, making them a multivitamin/mineral supplement.  This means they contain three or more minerals (that do not include herbs, hormones, or drugs).  It is common to have a slight deficiency in certain vitamins and minerals.  These can include:

• Vitamin B12
• Calcium
• Chromium
• Folic Acid (folate)
• Magnesium
• Vitamin B6
• Vitamin C
• Vitamin D
• Vitamin E
• Zinc

 Multivitamins are a valuable tool for those with dietary imbalances or different nutritional needs.  This includes those on specific nutritional diets, no diet at all, women who are pregnant, and many others.  Just remember that your needs aren't going to be exactly the same as anyone else.  Make sure to get one that suits your own personal needs.

Benefits of Taking a Multivitamin

1.  The obvious benefit of taking a multivitamin is to prevent deficiency.  
2. They combat stress.  There are numerous formulations that can help keep you mentally healthy as well as energize you.  They can help you keep up better in our fast paced world.
3. Multivitamins can help reduce the risk of cardiovascular disease and cancer.

* While taking a multivitamin on a daily basis makes good nutritional sense, PLEASE remember it is not the cure for everything.  Some conditions and illnesses require medical treatment.  Do NOT use a multivitamin as an excuse not to see the doctor.

Product of the Week (POTW)

This week I've chosen one of the most important parts of my workout wear.  My shoes!  Can't go running without shoes!

Nike Dual Fusions

I LOVE the Nike Dual Fusion Running Shoes.  I have these exact ones.  They're great shoes for beginner runners.  When you first start out you don't want to sink $100 into running shoes and truthfully, I'm not sure I'd want to pay $100 for running shoes period.  These are a nice solution to that.  The Fusions are a great, lightweight running shoe and you can get them for a great mid range price.  $68 is a lot better than $100. 

For shoes, I do advise having 2 pairs of tennis shoes.  Gym/running shoes and regular shoes for everyday wear.  You don't want to wear your running shoes all the time because you'll wear them out faster.  I recommend buying a new pair of running shoes every 400-500 miles of running.

There are many great styles of running shoes to choose from and you can find mine (shown above) at Finish Line.

Dessert Pictures!

Some of the not so healthy treats that we've made recently!  We're making the cookies again in the morning!  Maybe this time they'll last for more than a weekend...

Candy Apple Jelly

Chocolate Mint Cookies

Double Chocolate Cheesecake (pre blueberries)

Banana Pudding

Pictures From the Alzheimer's Walk

The walk was held at the Regency Furniture Stadium, home of the Blue Crabs (minor league baseball). 

 

 

Knights of Columbus with Justin Hancock singing the National Anthem

Anthony Sudler, President Alzheimer's Association/NCA

U.S. and MD State Senators

People coming down onto the field

BAD lighting...but me in my shirt

And...the back

Exercise and Weight Loss Tools Online

These are the tools I used for myself when I started out.  I advise to keep up with them for probably the first month until you are really on track and feel you can keep up with your weight loss without them.  They really are a great help.  Check them out!

1.  When you start a weight loss plan you need to have a goal.  I advise setting one major goal (ending goal) and many smaller weekly goals.  The Wii fit is great for keeping weekly goals.  Once you decide what your overall goal is you can plug it into an online calculator to get your daily intake values.  

Daily Intake Calculator

~I do NOT advise the extreme weight loss.  I strongly believe that no one should eat less than 1,500 calories per day unless instructed to do so by a doctor or nutrition specialist.  

2.  Once you've figured out how many calories a day you need to eat, you can use another calculator to tell you how many calories are in the foods that you are eating (if not already indicated on the back of the package).

Calorie Intake Calculator

3.  You'll also want to keep track of the number of calories you burn during exercise.  I still use this site to help me if I'm not using a machine at the gym that gives me the calories I've burned.

Calories Burned Calculator

4.  To keep track of all of these things you'll need a food and exercise journal.  There are many templates already online that can help you set up your own journal.  Or, you could always just print one of these out daily.  Creating your own with a notebook is cheaper and more efficient.  You can take it with you. 

Food Journal Template

~Note:  there is an exercise log at the bottom of this page.  In my own personal notebook I divided the pages.  I drew a line about 2/3 of the way down the page dividing the top and bottom of my book.  I kept track of my food at the top and my exercise at the bottom.

I also advise to take a progress picture every so often.  Depending on how big your ultimate goal is.  When you look back it'll give you a boost in spirit.

*More to come later...when I get the pictures of the Alzheimer's walk uploaded I'll make sure to share them!

No new advice today

Sorry!  I was doing research on what I wanted to talk about today and managed to get side tracked...my bad, lol.  

Anyway, tomorrow is the Alzheimer's walk in Waldorf and Bryan and I managed to earn $100 each.  That means we get our t-shirts!  This will be our first event and we will get to bring home something to remember it by.  I'll make sure to take a picture so I can post it.  

The Long Lost Weight Loss Tool...

Is none other than a pencil/pen and a notebook...that's right...a food journal.  I've got some tips for helping to keep an accurate and up to date journal.

Tips

1. Record as close to mealtime as possible.  You are less likely to forget what you had to eat and drink  5 minutes after you ate or drank it versus 5 hours after.
2. Accurately record portion sizes.  Don't fudge them because that's not going to help your diet any.  And then you're left feeling guilty because even though you fudged it and your record doesn't show that you had it...you know you had it.
3. Write down everything.  Every...little...crumb.  It does add up.
4. Take your journal everywhere.  It helps you keep a much more accurate log if you have it handy.  Buying an actual small size notebook that you can put in your purse, pocket, or glove compartment works well.  It's much better than having papers scattered everywhere.

 It's easy to eat more than you plan to and keeping a journal helps you to see exactly what you've had.  If you know you have to write it down you may be less likely to eat that candy bar or bag of potato chips.  Keeping a food journal reinforces knowledge and awareness, just like taking notes in high school or college.  Food journalism is one of the oldest tools used in weight loss.  It is also one of the first recommended by nutritionists.  The only person standing in the way of your success is you.  So get yourself a notebook and start keeping a food journal.  See where it leads you.

Increasing Metabolism to Lose Weight

The best way to lose body fat is to focus yourself on high intensity workouts.  This helps to increase your metabolism.  Resistance training and interval training are the best types of high intensity workouts.

Resistance training refers to any training that uses a resistance to the force of muscular contraction.  It's also known as strength training.  Including resistance training regularly (2-3 times a week) will strengthen and tone your muscles.  That requires exercising with something that is going to provide enough resistance and requires effort.  If you can lift is easily, add more weight.  Don't try to be Heman or Wonderwoman on your first day out either.  Lifting more than you can handle can lead to muscle strain, pulling, and tearing.  Start light and work up to find a good weight that will provide resistance but won't kill you.  2-3 sets of 12-15 reps (repetitions) are normally what you want to go for.  DO NOT CONFUSE THIS WITH BODY BUILDING!  It's not the same.  Anyway...the after burn and healing of the stretched muscles after the workout is complete are what allow you to keep burning calories during the day.

Interval training is defined as a type of physical training that involves bursts of high intensity workouts alternated with periods of rest or low activity.  Interval training burns a significant number of calories after you are done training leading to more fat loss.  Cycling, running, and rowing can all be done in intervals.  Incline walking (walking uphill) can also be done the same way.  For example, running:  run a certain distance at a fast pace, follow it by walking, then jogging, then walking, then running again all for a specified distance.  Most runners choose distance over an amount of time.  Interval training is a favorite of coaches because it helps strengthen the heart.  It also increases longevity.  There are many variations of interval training.  Don't be afraid to look them up.

I hope this entry has been as helpful for others as the information has been for me.  I learned a great deal of it from Bryan.  He does a lot of research to help my workout efforts to be more effective.  I'm grateful for him :)

And the Happy Dance Continues!

Oh, yes it does!  I am extremely thrilled today.  After only pushing out two miles yesterday...I came back today with four completed in less than an hour.  Barely less than an hour, but still...I'll take those two minutes!  And let's not forget this is all withOUT my inhaler.  Oh yeah...who's excited...ME!  I keep it with me just in case, but so far I haven't needed it.  I am so thrilled.  For me, the key to running without my inhaler is to make sure I breathe in deep enough to expand my lungs pretty far and then breathe it out quick.  Count to 3 or 4 (usually to my footsteps) while you're inhaling and push it all out in 2-3 big exhales.  I learned it from Bryan.  It's a little odd, but it does help me breathe.  I've also learned that if you start getting cramps to slow down and twist back and forth from your waist up.  It'll help to loosen up your sides a little.

Anyway, I'm seeing that 160 goal a little clearer now.  It's not as far off in the distance!

Weight 163.6 pounds 
Grand Total Lost 45.4 pounds!

Starting a Recipe Collection

When I decided it was time for me to shed some pounds and get myself in shape I had to change the way i ate.  I've already done a blog about the general foods I include in my diet all the time.  Well...those items don't make up a recipe do they, lol.  Well, I figured I'd put out a few recipes that my family loves.  They aren't my own creations, but I do change them up a little bit. I give Ellie Krieger 99% of the credit here.  She makes some great food.

The first one is my absolute favorite...Oven fried chicken.  Everyone loves fried chicken.  But we also know that all the oil and breading isn't good for you.  Well...let's change it up and make it healthier.  

Oven Fried Chicken

To change it up and make it cook quicker...because let's face it...when we're hungry and have hungry screaming kids...we don't want to wait 45 minutes for chicken to bake.  I advise not using the thighs.  Just go for the chicken breast and cut it into strips.  That cuts the cooking time down to 20-25 minutes instead of 45.  I also advise you to cook these on a baking rack on top of your baking sheet.  It helps to keep the bottom of the tenders from getting soggy.  No one likes soggy (supposed to be crispy) chicken!  Don't forget to spray the rack.  The only other thing I change about this recipe is the mustard.  I personally don't like Dijon mustard so I use spicy brown mustard instead. 

My second favorite is a chili.  Again...hats off to Ellie Krieger.  She's great.

Three Bean and Beef Chili

I don't really do anything drastic to change this.  I love it the way it is.  Depending on how "spicy" we're feeling that evening...and the next because it makes enough to feed my family twice...I'll change how much of the adobo sauce I add to it.  Other than that, I leave it alone.  It's wonderful with some whole grain tortilla chips.  And guess what...it's football season!  It makes a great snack for parties.

And my last is a vegetable...because where would we be without them!

Zucchini Parmesan Crisps

The only thing I can say is try to get the slices as even as possible.  Don't cut them too thick because they won't get crispy.  A mandolin works wonders here at keeping the zucchini slices even...too bad I broke mine, lol.  Oh, and if you like a little spice...try adding just a pinch (and I do mean just a pinch) of cayenne pepper to it.  

I hope you try and enjoy these recipes.  They're delicious and I love them!

Why?

I'm going to list for you the reasons why I am exercising to lose weight.  In descending order...

7.  To finish a marathon.  A marathon is 26 miles and I fully intend to finish my first next year.  I'm going to take this year to train for it.  So far, so good.

6.  To participate in something bigger than myself.  I want to participate in something that benefits others.  Whether it's to raise money or just to raise awareness about something.  This weekend I'm doing the Alzheimer's walk in Waldorf.  Next weekend I'm doing the Navy 5 Miler for force support and morale.  Next September I intend to participate in the Air Force Marathon with Bryan.  The year after that Bryan and I are planning to attend the Disney World Marathon.

5.  To set an example for others.  To be an inspiration.  I want others to see that it's not as hard as people make it seem.  If you're willing to put in a little effort, then YES it is possible.  I'm a  26 year old, asthmatic,  stay at home mom with four beautiful little girls.  If I can do it...anyone else can too.

4.  To prove a point.  Asthma should NOT hold you back.  Don't let it.  I'm not. 

3.  To spend quality time with my husband doing something we both enjoy.  We hardly have any time together anymore.  Being able to go for a run or go to the gym together is great.  I love having him there with me.  Bryan's very supportive.

2.  To set a positive example for my children.  This one is obviously already working.  When my children tell me they'd rather have an apple than potato chips...I feel accomplished.  I know I've taught them something good.  They look up to me.  It's my responsibility to be around for them when they need it.  I'll do whatever it takes to be there for them.

1.  For me.  Above all, I do this for myself.  I want to be the best that I possibly can.  I want to be proud of me.  When I look in the mirror, I want to feel accomplished.

There you have it.  These are my reasons.  What are yours? 

Oh...my...Flashback!

Yeah, I've had two of those moments today.

First...I watched Anastasia with my girls.  I almost cried!  Dork, I know.  I kept thinking about being a freshman and our marching show was the Anastasia theme that year.  I remember running through the band in a leotard...*shudders*...with a huge like 20 foot long flag and setting up costumes for some of the other girls that were in the guard.  Oh...Kira in the music box..hahaha.  I remember that too.  Okay...that's still not as bad as my leotard, but it's funny either way.  We all had a great time. 

Second...also a reference to Bandfront days.  I was explaining to Allyson (after I took the broom away from her) why she needed to put her toys away...and I realized I was twirling the broom...silly me.  I still have my rifle.  Every once in a while I'll take it out if the girls ask about it.  The tape is peeling off of it pretty bad, so I try not to mess with it too much.  

Anyway...yeah that's pretty much the gist of it.  Just thought I'd share...back to making dinner now.

Doing the Happy Dance!!!

Oh I am...I really am!  I'm doing it right now...as I type...which is making it kinda hard to type, but I can't settle down.  I am feeling so empowered today!  I weighed myself today.  I did, I did.  Still going down!  Woot woot!  I'm only 5.1 lbs away from the 160 mark and I still have 2 weeks to get try to get there.  I'm not starving myself, and I'm not running myself ragged either.  I've been tired lately, but that's because Bryan's shift is messed up, therefore messing mine up as well.  I've been staying up seriously late because I have a hard time sleeping without him.  Eventually, things will straighten back out again.  

 I made a deal with Bryan last night.  When I make it down to 150 (and I did say WHEN...) I want a new pair of shoes.  I'm getting a customized pair of Nike Shocks.  The ones I have how are the Dual Fushions.  They're black and pink.  I want a pair with purple in them.  Purple is my favorite color after all!  Plus I can get my name put on them.  HA!  How's that for cool.  Lol.  I love it.

Anyway...today is the start of the new week.  I'm going to run 7 miles today.  We've also got some errands to run.

Weight 165.1 lbs 
Grand Total Lost 43.9 lbs

Week's End

So...this week I ran a total of 12 miles.  That's Sunday to Saturday.  Tomorrow I start all over again and this time I'm extending my mileage.  The plan is to go for 7 miles and rounding out the week with at least 15 more put on my running shoes.  We'll see how that works out for me.  Keep your fingers crossed that I can finish it!  

I have to remember to let the girls pack some toys this time.  The family room was empty at the main gym here.  No toys at all.  Ridiculous!  How can you even call it a family room if there isn't anything for the kids to do while the parents are exercising?!  Seriously!  Kaelyn spent her time trying to see how much trouble she could get away with.  The baby gates aren't very baby proof.  She's out lickity split, lol.

But anyway...looking forward to the run tomorrow.  I really never pictured myself as a runner, but it's awesome.  I'm having so much fun with it.

My Beginner Exercises

The day I started exercising was the day Bryan brought me home the Wii.  Instead of wrapping my birthday present...he plopped it on the desk in front of me, lol.  Not that he had much time to wrap it from the time he bought it to the time he got home.  The Wii is a great starter tool.

The Wii Fit game was the very first thing I did.  The games are fun and you can create your own little Nintendo character.  I started out doing 30 minutes a day.  The little piggy bank keeps track of your time so you know how much you did.  Then Bryan started doing it with me.  Now...those who know us well...know that both of us are EXTREMELY competitive.  Can't stand to be second chair (haha, band humor for Bryan) to anyone.  What started out as 30 minutes of fun became an hour of full on battle for first place, lol.  We had a blast with it.  Bryan is still trying to dethrone the hula hoop champ (that would be moi).  

Gold's Gym Cardio Boxing is what we graduated to next when we decided we wanted a change.  It's a lot of fun.  Again, you get to create your character and in this game you get to unlock outfits and music.  It's a great cardio workout.  Trust me, you'll be feeling it the next day.  I remember barely being able to reach behind me to pull my pants up in the back.  I know...tmi...but I'm proving a point.  It works your muscles.  Sadly...I am NO match for Bryan in this game.  He's already thrown over 1,000 more punches than I have, but it's fun just the same.  Also!  Let me just add that cardio boxing is a great way to relieve frustration.  

I graduated from doing games/exercises on the Wii to going to the gym.  For those like me, with children, it's hard to find a gym where you can take them along.  We are lucky to have facilities on base that have family rooms.  If you can't find a gym with a family room, I recommend the YMCA.  Some do have daycare systems set up and for the older kids there are plenty of other things to do there.  

If you are like me...you may be slightly intimidated by the idea of running (or at least I used to be) and lifting weights.  I found that if you're willing to put in a little more time...walking uphill at a decent pace (by decent I mean 3.0 mph or faster) will burn just as many calories as jogging.  I've also learned that weight training is important.  Lifting weights helps you build muscle...duh we all know that.  But did you know that muscle is active tissue...active tissue burns more calories than fat.  Weight training can increase your lean body mass which helps to increase your metabolism.  Weight training can also help reduce your chance of developing diabetes.  There are tons of other benefits, but these are the ones that are most important to me because they relate directly to my life.

Exercise is important.  It shouldn't be intimidating, but it can be alot of fun.  Don't be afraid to sweat...

Guess What I Can Do!!

I can run three miles straight (on the treadmill) WITHOUT my inhaler!  Woohoo!  That's a a 4.0 mph pace.  I do have short legs afterall...I'm only 5' 3 (and 3/4)" tall.  I didn't realize that I hadn't taken my inhaler until I was about a mile and a half into my run yesterday.  I figured if I was still breathing well after than long that maybe I could do it without my inhaler.  I did it!  I'm gonna push it out a little farther until I can do five miles.  Then I'll work on speeding up and running farther still after that.

I've already got my sites set on what I want to participate in next year.  Bryan and I are going to do the Air Force Marathon together.  I'm not sure how far I'm going to choose to go yet, but I would really like to finish the whole thing.  I've got a year to prepare myself for it so, why not!  That's not the only thing though.  We also want to do the 60 mile breast cancer walk.  I want to participate in a lot of things, but these are the ones we've chosen so far.

Next weekend is our first charity event.  We're doing the Alzheimer's walk next weekend in Waldorf.  Still accepting donations!  Donate here!  I'm thanking my sister's boyfriend in advance.  He is willingly coming up here to watch the girls while we're gone.  The girls love him and he's great with them.

Tee Hee, Giggle Giggle

Baby girl started laughing for the first time today!  It was adorable.  She had the hugest smile on her face and when I started giggling at her she started giggling back.  It took me by surprise, but it was totally cute.  Wow, they grow up so fast.

Beginner Tips

Being a beginner myself, I feel like I should share things that are working for me diet  wise.  Call it a cheat sheet if you will...

Things I include in my diet EVERYDAY 

• Greek Yogurt.  Chobani makes a great yogurt that comes in a variety with fruit at the bottom.  I recommend it because it's nonfat and a great source of protein and it's lower in sugar than regular yogurts.  Greek Yogurt can be a little pricey, but we buy it by the case at a wholesale store which cuts down the price.  
• Green Tea.  Studies have shown that green tea can help to burn more calories during exercise.  It's also been used in Chinese medicine for more than 4,000 years.  Amazing right...yeah I thought so too.  It's recommended to drink at least 3 cups of green tea a day, but I try to include at least one.  Most of the time I have it with breakfast to help wake me up.  There is caffeine in it after all. 
• Almonds.  They're great.  6 grams of protein in 1 oz of almonds.  Yeah, you read that right.  Just 1 oz.  They do contain 15 grams of fat per 1 oz, but 10 grams of that is monounsaturated.  For those who didn't pay attention in health class or just don't remember...monounsaturated fat is known as the "good fat".  It can help to lower blood cholesterol levels. Yeah...that makes it a plus to me!
• Mozzarella string cheese.  Polly O Mozzarella string cheese has 7 grams of protein in one cheese stick!  There's also only 80 calories.  And for the kid in you...it's just fun to play with your food.  I love peeling the cheese, lol.
• Apples or our homemade applesauce.  I've already posted about apples.  Click here to be directed to that post.  They're delicious and very, very good for your health.
• Turkey dogs.   We love our turkey dogs.  The ones we buy are only 40 calories a piece and have 5 grams of protein.  They also only have 0.5 grams of fat per link.  Nice huh.  They're great for lunch.

I can not stress how important protein and fiber are in a diet.  Diet...why am I calling it a diet?  It really isn't a diet.  It's a lifestyle change.  It's very important to think of it that way.  If you think of it as something you're doing for a short period of time, you're more likely to "fall off the wagon" per say, than someone who considers it a major change in their life and plans to continue eating healthy.  Anyway...protein and fiber...there are many different foods that are high in either nutrient.  Why are they important?   Good lean protein can help convert fat into lean muscle, that is...if you exercise as well.  Fiber helps your body to feel full for longer.  (Apples do this as well).  So...cheat sheet...

Lean Proteins & Fiber

• Chicken.  Chicken breast is the least fattening, but not everyone likes it.  It tends to dry out faster than other parts of the chicken.  Thighs are great.  They're very hard to overcook.  We also buy ground chicken for chicken burgers!  Chicken is very versatile.  It can be added to just about anything and cooked pretty much anyway you want...except fried.  Chicken is used most in our house because it's relatively cheap.  We have 5 members, currently, eating at our table every night, so cost is important.
• Turkey.  We LOVE turkey.  Alot of times we buy it ground and make turkey burgers (on a whole wheat bun with a slice of deli cheese...perfect!).  There are a ton of recipes that call for ground beef that can be substituted with ground turkey.  We also buy turkey breast that's been filleted or made into cutlets.  Just like chicken, it can be cooked many ways.  
• Fish.  Our favorite fish is Tilapia.  It cooks very quickly and can pretty much hold up to any spice you wanna throw at it.   My favorite spice to put on our fish fillets is a roasted garlic and red pepper blend.  Here we can get a large bag with each fillet individually wrapped.  It's great.  We can thaw out just what we need and not have to worry about wasting any.
• Seafood.  We wouldn't be from Maryland if we said we didn't like seafood.  Guess what...it's good for you!  Family favorite is shrimp, but we like pretty much everything.  I put seafood at the bottom of the list because there is more cholesterol in seafood.  It's the good kind though.  Seafood is seasonal and sometimes it's outrageously expensive.
• Oatmeal.   Read the back of the box before you go buying oatmeal.  The weight control oatmeal is better for you.  It has more fiber than the regular oatmeal.  We buy it in the variety package (instant oatmeal) so we don't have to eat the same thing all the time.
• Fiber rich cereals.  There are a lot of fiber rich cereals.  Our favorites are pretty much all of the different Fiber One varieties.  They also make bars as well.  Nice way to get a chocolate fix.
• Broccoli.  What what!  I love broccoli and so do my girls.  Great source of fiber.  We generally just eat it raw with a little bit of light or fat free dressing, but there are plenty of ways to cook it. 

These aren't the only foods you have to eat.  There are tons of things that are great sources of protein and fiber.  The foods I've listed are just the ones we use most often.

So far  I've lost a grand total of 41 lbs eating like this.

Overly Dramatic Children FTW!

Today pretty much went off without a hitch.  It did at least until I told Natalie she had to clean up her room before she went to bed.  Kick in phase one of the Drama Queen...UGH...I've never heard so much whining in my life.  How many times do I have to explain that if you only take out ONE type of toy at a time and put it BACK before you take out another...you'd have a WHOLE lot less to pick up at the end of the day!  Is it that hard to understand...really?  I leave her to her "room cleaning" otherwise known as her self pity party.  She whined and complained for a half hour straight, but did she pick up anything?!  NO!  I gave her a warning and told her it was the last time I was coming up to tell her to clean up her room.  Then I went back downstairs to sit with the baby for a few minutes.  Next thing I know, she's running down the stairs in hysterics (kick in phase two) and I quote..."Ooooohhhh mommy, I'm bleeding.  Ohhhh, it's a bad cut mommy."  At this point I'm leaping up off of the couch to grab the first aid kit.  Next thing you know..."Ohhhhh my life is over...it's ruined!"  I stopped and looked at her.  I told her it couldn't be that bad.  I suppose I was wrong..."Ohhhh mommy it's awful, it's dripping.  Ewww  my blood is leaking out on my toes."  (Just to remind you this is all in a fit of hysterics.  She was screaming and crying.)  By then I had already assessed the situation and come to the conclusion that no body parts were falling off, nor was there any need for stitches...and barely any need for a bandaid.  You know how you sometimes get a cut in a certain area that just bleeds alot more than other places?  Even if it's tiny?  Yeah...that's what the situation here was.  A TINY little minuscule, almost requiring a magnifying glass to even see it kinda cut where her foot bends in the front.   She kept bending it and it dripped down onto the top of her foot.  Oye...dramatic.  She tried to give me a heart attack for something that doesn't even measure to be 1/4 on an inch long!  By the time I had her bactined up and cleaned off and pulling a bandaid out of the kit...I was laughing.  I couldn't help it.  I had to show her that she was making a huge fuss over something that was so tiny.

And here I was thinking tonight was going to be boring, lol.

An Apple a Day...

Keeps the doctor away right?...Well an apple or two a day may also help you lose weight more effectively.  Check out this article.  It starts on page 1 and continues in purple on page 4...

U.S. Apple Organization

Add some apples to a high protein (lean protein that is...lay off the steaks) and high fiber diet and you are on your way!  Of course, don't forget the exercise!

It just keeps getting better!

Today is turning out to be fantastic!  I set a goal of running 2 miles on the treadmill (nonstop) and completed 3 miles (nonstop)*! How awesome is that?!  I wasn't out of breath like I expected myself to be.  I was able to hold a conversation with Bryan the whole time.  I'm ecstatic about that, I really am!  I am so looking forward to the run on the 26th!  It's going to be awesome!!!  I'm so stinkin' happy right now I'm bouncing in my seat, lol.

P.S. 168.0!!

* pace setting 4.0 (15 minutes to complete 1 mile or 4 miles in a hour)

I have a Bib!

Check it out!!  Bryan and I have our bib numbers for the race!

Navy 5 Miler

Scroll down and find us!

Ladies, you may find this interesting!

Of all people to learn this from...my husband pointed me to this page.  I know...it's wrong isn't it, lol.  Ladies, please take a look.  It's a very helpful tip!

14 Ways to Speed Up Your Metabolism

Pay very special attention to the first one! 

Who Wants to See My Kiddies!!!

I've mentioned before that I have 4 BEAUTIFUL daughters!  Here they are!!! 

Allyson

Natalie

Kaelyn

Melody

Interested in Makeup and Skincare tips?

Then you MUST see my best friend's page!  Kris gives information about different products, tips you can use to help improve your skin, and different tutorials and videos on makeup.  She's amazing!  I told her she'd make a great professional consultant and I truly believe that.  Check out her site, NeutraKris Beauty Blog, listed to the left under my favorites or click here.  She also has a YouTube channel set up.  The link for her channel is also found under my favorites, or you can click here.  Okay...now go!  Check out her site, she really is awesome!

This Past Weekend

Nothing overly exciting happened this weekend.  My sister came to visit...actually she's still here.  She's leaving tonight.  Hopefully the roads aren't jammed packed for her on the way back to the eastern shore.  We've pretty much goofed around the whole weekend.  There isn't much else to do is there? Bryan and I made a chocolate cheesecake Saturday night, but we didn't get to taste it until the next morning.  It has to sit in the refrigerator before you can eat it.  Bryan made chocolate chip pancakes (homemade buttermilk pancakes) for breakfast Sunday.  They were amazing!  He's awesome in the kitchen, but he won't admit it.  He also made some candy apple jelly.  (We know what we're giving as gifts for Christmas this year).  We also made cookies.  Tons and tons of cookies.  It just so happens that more than half of those tons of cookies have already been devoured, lol.  These cookies are sooo yummy.  Especially if you like Andes Mints.  They remind me of Girl Scout thin mints.  Bryan and I have also been making our own applesauce lately.  We started out with a recipe, but we don't follow it anymore.  We've made our own that has a minimal amount of sugar in it.  Brown sugar, not white.  We're gonna try to get our next apples from an orchard.  We want to make a large amount that will last a while.  The last batch we made yielded 2 quart size jars and 5 pint size jars.  That lasted about a week, lol.  

For dinner lastnight we had chicken cordon bleu.  I thought everyone was gonna start fighting over the last piece, lol.  It was delicious. 

Candy Apply Jelly

Chocolate Mint Candy Cookies

Anyway...completely off of the topic of food.  One of my best friends has a blog and she pointed out a video that I believe every woman should watch.  Everyone from the age of 13 and up.  These days so many girls are trying so hard to look like the models they see in magazines or on billboards.  Model Evolution with Makeup and Photoshop  After you see this you ask yourself why?  Girls don't know that they're striving to be something that isn't even real.  It's computer altered!  Believe in yourselves ladies!  You are all beautiful just the way you are.  Thank you Kristen for posting the link so I could see it.