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Archive for December 9th, 2008

I must have had a very good leg workout this morning because I’m getting sore already.  It was probably the workout coupled with the high resistance walking.  Guess that’s good but I get really miserable when my legs are sore. That’s a warning to Ted.

Today I ate as normal but nothing really settled well. I had my morning snack which was the Fage 0% plus N/F Pineapple Cottage Cheese mix, with a few almonds and raisins added.

For lunch, the salad was great! I used the Tempeh Sausage mix left from last nights dinner and added the F/F asian dressing to my standard salad mix. Although I have been forgetting to add the bell peppers this week..hmmm?

tempeh-sausage-saladA simple glass of H2O to wash it down.

A nice freebie when I got home:

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Chex Mix Turtle: 13o cals. 3.5g fat. 26 g carbs. 2 g protein. Not quite the amount of protein I like in a bar. It will be saved for my weekend cheats. Unless Ted gets to it first. 

 

Tonight’s dinner is Honey Glazed Salmon:

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Preheat oven to 425F

  • 1 1/2 lbs salmon fillets
  • 2 TBS lemon juice
  • Let the above sit while preparing the following:
  • 1 TBS Smart Balance + 1 TBS Olive oil
  • 1 chopped Shallot 
  • 2 TBS honey
  • 1/2 TBS cider vinegar (or wine vinegar)
  • 1 1/2 TBS lemon juice
  • Saute the shallot in SB and oil for about 1 min. on med. hi. Add the rest for about 2 – 3 min. Remove glaze, turn heat up to high and add salmon to the pan for about 2 min per side – just to brown.
  • Place salmon in baking dish (as usual, I use a foil lined pan….lazy me!) and drizzle cooked sauce over the fillets.
  • Bake for 8 min. Try not to over do it!

Reduce heat on that “dirty” pan that you just cooked the salmon in ( to med),…lots of flavor in that thar pan…. scrape any burned skin which might have stuck and toss away, add 2 TBS lemon juice and 1/4 cup water and heat 8 asparagus spears for about 4 min. on med.  To be served on top of salmon.

Pierce the butternut squash with a knife or fork and microwave for as long as it takes your mw to cook it. Depending on size, ours takes about 12 min.  Scoop the “meat” out, mash it up, mix in s & p to taste, put into a pyrex type dish, place in the oven to keep warm while salmon is prepared.

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Nutrition (per 4 servings) which includes asparagus and squash:

360 cals., 14.2 g fat, 28 g carbs., 32 g protein.

If you cook and bake with a smile on your face, everything will come out tasting like a little piece of  love was added.

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Phew! Double Phew!  It was tough out there this morning!   I started with a 3 1/2 mile run on the T/M, followed by 40 minutes of working legs. Shane and I went out for a 30 minute, really challenging walk.  The snow this morning is an icy mix. It hurts when it hits your face and eyes.  I wore my running hat over my winter cap to deflect some of the hard hitting snow.  Enough had fallen so it was about 3 – 4 inches deep on the side walks and since the plows were out, we had to stay on the unshoveled walks.  We walked fast because of the falling snow, but it was like doing another leg work out.  We made it and I’m not looking forward to the drive into work…. 4 wheelin’ this morning!

Exercise Update – Found on Spark People

Jackknife
Starting Position
Start behind the Swiss ball, place your midsection on the ball and roll forward until your hands reach the floor. Walk out with your hands until the ball is underneath your ankles. Have your hands just outside of shoulder width.
Action
Hold the push-up position and retain a strong core. EXHALE: Bend at the knees and pull the ball up towards your torso, bringing your knees to your chest. Keep the movement smooth and don’t drop your hips or raise your lower back. INHALE: Extend your legs back to the starting position. Try doing 2 sets with 10-12 repetitions.
Special Instructions Keep your spine in a neutral position.
Muscles Worked: Abs, Obliques, Lower back 

Breaking the fast… Breakfast! 

cream-of-rye-with-pear-001

This morning I had a pre wkout VPX shake and went with that for my breakfast protein shake which was:

  • 1 scoop VPX
  • 3 oz raspberries
  • 1/3 cup ice
  • 1 1/4 cup water

For this mornings hot cereal, it was Cream of Rye with chopped pear and cinnamon.

As for what happened way back when in December…. 1.  Roller skates were patented in 1884.  

One more tip… and since there are so many viruses and nasty stuff going around this time of year.. IT IS NATIONAL HAND WASHING AWARENESS WEEK!  Make sure to do it for your health and the health of others.  Have a great day!

 

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