Saturday, February 16, 2013

Everybody falls down sometimes

Saturday 2/16/13

Today was an easy 10 miler, right?  Most of it was not very bad.  I checked the weekend forecast as usual and decided that the best time to run this weekend was before sun rise on Saturday.  No wind.  The temps were going to stay pretty consistent all day and I could check it off the weekend to do list early and get on with the million other things that I have to do on any other given weekend.  I do enjoy running at daybreak.  I don't do it much in the winter because of the temperatures but I was reminded how much I love it this morning.  The sky is dark when I go out and it slowly transition to purple, rose, orange, yellow and then into the blue of the day.  It is so beautiful to witness it.  Another really amazing thing when running is snow flurries.  They fall out of the sky gently floating to the ground.  Again another beautiful thing that I got to experience this morning at the end of my run.  It was like Mother Nature was giving me a personal push through the last leg of my run this morning.  I loved it!  My knee only tried to give me a little bit of trouble today too. 

So, the whole run wasn't a good experience though.  Let me get to the bad part now.  In the third mile, it's still extremely dark and my foot caught on an odd spot in the road and I tripped.  As I was losing my balance and falling forward I was afraid to fall on my knees so a twisted my body a little bit and fell on my right hip and my right hand.  I sat there for a few minutes and contemplated giving up.  My ego was seriously bruised as was my hip.  But, I shook it off, got up and went on.  This is only the second time that I've taken a spill while running.  Thank God it was dark and no one was around.  My embarrassment was spared today.

The other thing I wanted to do tonight was share some new recipes that I made this week that were AMAZING and low cal.

Buffalo Chicken and Rice
3 green onions
1 1/4 pounds of skinless, boneless chicken breasts cut into 1 inch cubes
1 cup sliced carrots
1 cup sliced celery
1/2 cup tomato sauce
1/2 cup reduced sodium chicken broth
1 Anaheim pepper cut into 1/4 inch pieces
1 1-ounce package of ranch salad dressing mix
2 tablespoons of hot sauce
4 ounces of reduced fat cream cheese
3 cups hot cooked brown rice
1/4 cup of crumbled blue cheese
Thinly slice green onions, separating white and green parts, set aside.  In a 3 quart slow cooker combine chicken, carrots, celery, tomato sauce, broth, Anaheim pepper , salad dressing mix, the white parts of the green onions and the hot sauce.
Cover and cook on low-heat for 6 hours (or high heat for 3 hours)
Stir in cream cheese and green parts of the green onions.  Cover and cook for 30 minutes longer.
Serve over hot cooked rice' sprinkle with blue cheese. Makes 4 servings.
per serving: 314 cal., 8g fat (4g sat. fat), 73 mg chol,. 774mg sodium, 30g carb., 3g fiber, 28g protein.
Pan-Seared Steak with Chive-Horseradish Butter
with Roasted Sweet Potatoes and Broccoli
5 teaspoons of butter, softened
1 tablespoon horseradish
1 tablespoon minced chives
4 (4 ounce) beef tenderloin steaks
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Combine first 3 ingredients in a small bowl.  refrigerate 20 minutes or until firm
Sprinkle steaks evenly with salt and pepper.  Heat a large grill pan over medium-high heat.  Coat pan with cooking spray.  Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness.  Remove steaks from pan; let stand 5 minutes.  Divide butter mixture evenly among steaks.  Makes 4 servings
per serving; 220 cal., 12.4g fat (5.8g sat), 25.2 protein, 1g carb., 89mg chol., 229 sodium.
Preheat oven to 425 degrees.  Combine 1 tablespoon extra-virgin Olive oil, 2 teaspoons chopped fresh thyme, 1/4 teaspoon kosher salt, 1/4 teaspoon pepper and 1 pound thinly sliced peeled sweet potatoes in a large b owl, tossing to coat sweet potatoes evenly.  Place sweet potatoes on a jelly-roll pan, and bake at 425 degrees for 16 minutes.  Combine 1 tablespoon extra-virgin olive oil, 1/4 teaspoon kosher salt, 1/4 teaspoon crushed red pepper, and 6 ounces trimmed broccoli in a bowl tossing to coat evenly.  Remove sweet potatoes from oven, and stir.  Arrange broccoli on baking sheet with sweet potatoes, bake at 425 degrees for 12 minutes or until broccoli is crisp-tender and sweet potatoes are fork tender. Makes 4 servings
per serving; 138 cal., 6.8g fat, 290mg sodium
Both of these recipes were amazing and easy to prepare.  I highly recommend both. 
Today's run:  10 miles: 1:53:54; 11:23 pace; 932 calories

February 15, 2013

No Shotgun - Pre Workout Drink, 1 Scoop720g0g18g0mg33mg0g0g
Strawberries - Raw, 0.25 cup, halves123g0g0g0mg0mg2g1g
Graham Crackers Honey Maid - Graham Crackers, 0.5 crackers336g1g1g0mg45mg2g0g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons1105g3g15g0mg340mg1g0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 28 g1105g3g15g0mg340mg1g0g
Nestle Coffee-Mate Coffee Creamer - Italian Sweet Cream, 1 Tbsp355g2g0g0mg15mg5g0g
Herbalife - Turtle Cheesecake Shake, 16 oz28017g0g24g0mg0mg0g0g
300 Calorie Recipes - Hamburger artichoke casserole, 1/4 of recipe26024g7g28g55mg330mg0g9g
Pop Chips - Sour Cream & Onion, 1 bag (23 g)10016g4g1g0mg160mg2g1g
Sunshine - Cheez-It Baked Snack Cheese Crackers, 13.5 Crackers759g4g2g0mg115mg0g1g
Girl Scout Cookies - Somoas, 1 container (14 cookies ea.)1,050126g56g7g0mg420mg77g7g
Extreme Results40060
Personal training27530
Stretching, hatha yoga14460

February 16, 2013

Herbalife - Turtle Cheesecake Shake, 16 oz28017g0g24g0mg0mg0g0g
Coffee W/Cream - French Vanilla, 1 Tbsp376g2g0g0mg30mg6g0g
Kroger Peanut Butter - Creamy Peanut Butter , 1 tbsp954g8g4g0mg75mg2g1g
Welchs - Grape Jelly, 15 ml5013g0g0g0mg10mg13g0g
Natures Own - Low Cal Light Whole Wheat Bread, 2 slice7022g0g6g0mg240mg2g10g
Cuties California Mandarins - Clementines, 1 orange409g0g0g0mg0mg7g2g
Kroger - Carb Smart--Yogurt White Chocolate Raspberry, 6 oz604g2g8g10mg90mg3g0g
Graham Crackers Honey Maid - Graham Crackers, 1 crackers6512g2g1g0mg90mg4g1g
Milk - Nonfat (fat free or skim), 1 cup8612g0g8g5mg127mg0g0g
Jiffy - Corn Bread Muffins W/ Skim Milk, 1 muffin1415g4g3g27mg57mg6g0g
Chicken Tortilla Soup, 2 serving(s)41568g4g27g59mg2,348mg15g12g
Eddy's Grand Chocolate Chip Ice Cream - Ice Cream, 1 cup34036g18g6g50mg90mg30g0g
Strawberries - Raw, 0.5 cup, halves246g0g1g0mg1mg4g2g
Hershey's - Hershey's Chocolate Syrup, 1 Tbsp5012g0g0g0mg13mg10g1g
Fruit - Apple Med, 0.5 medium (2-3/4" dia) (approx 3 per lb)3610g0g0g0mg1mg7g2g
Biggest Loser - Mango Quinoa Salad, 1/6 cup12017g4g4g0mg5mg5g4g
Laughing Cow - Light Wedge, 1 wedge351g1g2g5mg210mg1g0g
Celery - Fresh, 1 stalk52g0g0g0mg30mg1g1g
Sun-Maid - Raisins (Tbsp), 0.03125 cup164g0g0g0mg1mg4g0g
Running (jogging), 6 mph (10 min mile)942115
Stretching, hatha yoga14460

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