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

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
No Shotgun - Pre Workout Drink, 1 Scoop	72	0g	0g	18g	0mg	33mg	0g	0g
Strawberries - Raw, 0.25 cup, halves	12	3g	0g	0g	0mg	0mg	2g	1g
Graham Crackers Honey Maid - Graham Crackers, 0.5 crackers	33	6g	1g	1g	0mg	45mg	2g	0g
Herbalife - Protein Drink Mix - Vanilla Rs, 2 Tablespoons	110	5g	3g	15g	0mg	340mg	1g	0g
Herbalife Healthy Meal Shake Mix - Nutritional Shake Mix 2 Scoop of Protein Powder, 28 g	110	5g	3g	15g	0mg	340mg	1g	0g
Nestle Coffee-Mate Coffee Creamer - Italian Sweet Cream, 1 Tbsp	35	5g	2g	0g	0mg	15mg	5g	0g
Lunch
Herbalife - Turtle Cheesecake Shake, 16 oz	280	17g	0g	24g	0mg	0mg	0g	0g
Dinner
300 Calorie Recipes - Hamburger artichoke casserole, 1/4 of recipe	260	24g	7g	28g	55mg	330mg	0g	9g
Snacks
Pop Chips - Sour Cream & Onion, 1 bag (23 g)	100	16g	4g	1g	0mg	160mg	2g	1g
Sunshine - Cheez-It Baked Snack Cheese Crackers, 13.5 Crackers	75	9g	4g	2g	0mg	115mg	0g	1g
Girl Scout Cookies - Somoas, 1 container (14 cookies ea.)	1,050	126g	56g	7g	0mg	420mg	77g	7g
TOTAL:	2,137	216g	80g	111g	55mg	1,798mg	90g	19g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Extreme Results	400	60
Personal training	275	30
Stretching, hatha yoga	144	60
TOTALS:	819	150	0	0	0

February 16, 2013

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Herbalife - Turtle Cheesecake Shake, 16 oz	280	17g	0g	24g	0mg	0mg	0g	0g
Coffee W/Cream - French Vanilla, 1 Tbsp	37	6g	2g	0g	0mg	30mg	6g	0g
Lunch
Kroger Peanut Butter - Creamy Peanut Butter , 1 tbsp	95	4g	8g	4g	0mg	75mg	2g	1g
Welchs - Grape Jelly, 15 ml	50	13g	0g	0g	0mg	10mg	13g	0g
Natures Own - Low Cal Light Whole Wheat Bread, 2 slice	70	22g	0g	6g	0mg	240mg	2g	10g
Cuties California Mandarins - Clementines, 1 orange	40	9g	0g	0g	0mg	0mg	7g	2g
Kroger - Carb Smart--Yogurt White Chocolate Raspberry, 6 oz	60	4g	2g	8g	10mg	90mg	3g	0g
Graham Crackers Honey Maid - Graham Crackers, 1 crackers	65	12g	2g	1g	0mg	90mg	4g	1g
Milk - Nonfat (fat free or skim), 1 cup	86	12g	0g	8g	5mg	127mg	0g	0g
Dinner
Jiffy - Corn Bread Muffins W/ Skim Milk, 1 muffin	141	5g	4g	3g	27mg	57mg	6g	0g
Chicken Tortilla Soup, 2 serving(s)	415	68g	4g	27g	59mg	2,348mg	15g	12g
Eddy's Grand Chocolate Chip Ice Cream - Ice Cream, 1 cup	340	36g	18g	6g	50mg	90mg	30g	0g
Strawberries - Raw, 0.5 cup, halves	24	6g	0g	1g	0mg	1mg	4g	2g
Hershey's - Hershey's Chocolate Syrup, 1 Tbsp	50	12g	0g	0g	0mg	13mg	10g	1g
Snacks
Fruit - Apple Med, 0.5 medium (2-3/4" dia) (approx 3 per lb)	36	10g	0g	0g	0mg	1mg	7g	2g
Biggest Loser - Mango Quinoa Salad, 1/6 cup	120	17g	4g	4g	0mg	5mg	5g	4g
Laughing Cow - Light Wedge, 1 wedge	35	1g	1g	2g	5mg	210mg	1g	0g
Celery - Fresh, 1 stalk	5	2g	0g	0g	0mg	30mg	1g	1g
Sun-Maid - Raisins (Tbsp), 0.03125 cup	16	4g	0g	0g	0mg	1mg	4g	0g
TOTAL:	1,965	260g	45g	94g	156mg	3,418mg	120g	36g

Exercises	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Running (jogging), 6 mph (10 min mile)	942	115
Stretching, hatha yoga	144	60
TOTALS:	1,086	175	0	0	0