new path

I am always looking for new places to run, to keep my interest and shake things up a bit. I noticed that around my gym, there was a trail that went behind the building, so I decided to try it out this morning. I really had no idea where I was going, and I only got about 2.5 miles out of it, but it was definitely something different. It weaved me in and out of a bunch of office buildings and then took me through some woods. It wasn't anything spectacular, and I doubt I will do it many more times, but at least I know it is there.

After running, it was nice that I could head straight into the gym to finish up my work out without having to drive anywhere. I did my push ups and ab work out and then got ready for work. I have pretty much decided that my focus will be push ups and abs until later on in the summer. I might throw legs in every once in a while, but I have very little interest in being indoors or doing any other type of weight training right now. The push ups will give my back, arms, and core a good work out and hopefully the ab work out will tighten everything up.

I do feel like I am getting much better with my push ups. I am still doing the girl version, but I feel like I am in much more control when doing them now than I did before. I hope it is giving my arms and back a good work out.

This morning, after eating my overnight oats, I had some tea and chocolate covered sunflower seeds. I am loving the peppermint tea right now. It is so refreshing for a summer morning and it smells amazing.

It is looking like I will be called into the hospital tonight, and I am not too excited about that. I am still holding out hope, but they are pretty short handed from what I can tell and I am sure they are going to call me. I guess I just need to get excited for it, so that I won't be too disappointed when it happens. I am also working tomorrow night so this week will be kinda busy. Luckily, I got to sleep in until 7 (!!) this morning. I guess that is sleeping in these days. Ugh.

Last night was Italian themed night at our weekly bible study. I made sure to only get a small portion of each item, but everything was so delicious. I had a quarter serving each of pizza, lasagna, penne rosa, chicken Parmesan, butternut squash ravioli, and salad. It was still a ton of food and we were completely stuffed, but it was awesome.

I hope you all have a great Tuesday! Hopefully I can squeeze another post in tomorrow!

Yesterday's Stats:
Calories (+) 175
Sodium (-) 165
Protein (-) 3

a long run

On Monday evening, Mike and I decided to go for a longer than usual run. Since we are planning to run a 10K in 2 weeks, we thought we should try to up our mileage a bit from here on out. We planned to go for 5 miles, with no speed or time goal.

I was actually pretty amazed at how well we ran. We ran a lot slower than we normally do, but I think that was needed for the first time we ever ran 5 miles. I actually never felt out of breath, and we were able to talk a majority of the run. My feet and legs started to hurt around mile 4, but otherwise, it was a really, dare I say, easy run.

We brought Franklin along for our run, and I was pretty impressed with him as well. He still had that, 'this is really the fastest you can go' look on his face while he just trotted along, tongue hanging out of the side of his mouth. He didn't have quite as much energy by the end, but I was really proud of him for keeping pace without any complaints. He was given lots of treats when we got home. :)

When we got home, we each took a quick shower and then started to make some dinner. We didn't plan on being home last night, since we normally meet up with our church group on Mondays, so we went with something easy, egg sandwiches. Mine looks pretty gross because I put goat cheese and raspberry jam on mine, but it was really yummy.

I needed something sweet after my sandwich, so candy covered sunflower seeds were a perfect ending to my evening. I bought these since my sister is coming this weekend and we both love them, but I decided to bust into them a little early. Somebody was hoping he could get a taste...

In some other recent eats, I have been really digging the kid's peanut butter cereal from trader joes. I bring a little with me to put into my yogurt and I am loving it.

I don't know why I decided to buy these, but they just spoke to me.

Rando combination, vanilla greek yogurt, frozen (thawed) raspberries, blueberries, and peanut butter panda puffs. Pretty awesome though!

Lunches lately have been either leftovers or turkey and muenster with raspberry jam sandwiches.

Sauteed cabbage, peppers, and swiss chard on the side.

We also got a pretty awesome produce box last week... sweet potatoes, green onions, and acorn squash! I have no idea what I am doing with that squash yet, but I am pretty excited for it!

This week is pretty busy, as we are getting ready to have lots of family in town and we have commitments almost every night after work, so the fact that work is extremely busy right, is not helping matters. 

Hope everyone is having a great day!

Yesterday's Stats:
Calories (-) 230
Sodium (+) 508
Protein (+) 41

#100!

Well, 100 blog posts... I am pretty shocked that it has only been 100, actually. It seems like so many more.

This past weekend, I thought about the different things I could write about today. I normally use Mondays to review the weekend and lay out my plans for the upcoming week. I wasn't sure if I should really beef up the 100th post and give you all something you haven't seen before... but then again, if it isn't broken...

We started the weekend off with some dinner with friends. We went to a sushi restaurant where we ordered entirely too many rolls...

Surprisingly, we were able to get this boat mostly clean, thanks to this guy:

PS, he told me I could post this pic, he actually posed for it

Mike and I headed home pretty soon after eating, since we had to be up early for our 5K run on Saturday.

 
We ran the Miles for Matt 5K. It was a pretty neat race, being mostly on a trail rather than on the road. The weather was pretty cool out, but after a few minutes of running, we were just fine. The race started on the grass and my ankles didn't feel too sturdy, so I took my time until I got to the actual trail.

Do you remember when I was wondering how much time I could shave off of my 5k time? I had made a new years resolution to run a sub 29 minute 5k and had hoped to achieve this goal by the end of 2012.  Well, I achieved it a tad early...

I finished the race in 28:19 minutes with an average pace of 9:08 minutes per mile (official race results)!!!! 

Someone at Mike's company forwarded him the information for this race, so there were a lot of his co-workers running with us. It's funny, because I don't think we have ever hung out with anyone I work with, but we frequently do events like this with Mike's. They are all such a fun group of people and I consider so many of them friends, so I am always glad to see them. (shout out to all of them, since so many read this blog! I am honored!!)

Mike also did very well for his first 5K race in quite some time, but, I beat him. :) I lagged behind for the first mile or so, so he was way ahead of me in the beginning. Eventually, he tired out and I was able to pass him. Considering he has only put in about a week of training, I should feel worse that he only came in 27 seconds behind me, but I have to enjoy the victory while it lasts... I am sure he will be smoking me soon if he keeps this up.

As soon as we finished the 5K, we jumped in the car and headed to my brother's for my nephew, Austin's, 2nd birthday party. I got to hang out with my favorite little munchkins and family. Of course, Ms. Diva herself was there...

Also, her brother, Freddie, which I gifted him with a whole tub of almond butter since he loves it so much. I guess I didn't get a picture of him on my phone, so one of my sister's will have to do.

Of course, the star of the day was little Austin. Who didn't feel very well, but still had enough energy to bounce in the bouncy house with his friends.

This picture cracks me up.

There was also a pinata, so the kids were pretty well jacked up on sugar all day.

We stayed the night on Saturday with my mom, and then headed back to Raleigh around 12 on Sunday. It was a quick, but fun weekend with family. The best part of all, was getting to bring these guys home with us. I missed them so much!

When we got home, they each got a bath since they love to dig up my mom's backyard and were complete dirtballs. Now they are nice and clean, and I am sure they are missing Grandma's house already.

Last night, after cleaning the house and doing yard work, Mike and I made a grilled dinner. I had marinated some chicken breasts in a variety of seasonings, apple cider, and safflower oil and then added them to a foil pack with onions.

We had gotten some corn on the cob in our Go Local Produce box this week, so I also cleaned that and wrapped it in some foil for the grill.

Mike got those going on the grill while I made a big salad and some guacamole while we waited. Avocados, carrots, red onion, and tomatoes were also in our produce box this week, so a salad and guac were quite easy to throw together. 

Dinner was pretty tasty and I was able to make us each a grilled chicken salad for lunch today as well.

We spent the rest of the evening watching the movie Moneyball and then headed to bed. Good movie, btw, if you haven't seen it. Mike had to explain a few parts, since I am not down with the baseball lingo, but overall, I really enjoyed it.

Since starting this blog, a lot has changed for me. I have achieved my short term goal and am continuing to work toward my long term goal.  I have set some new years resolutions which I have already achieved a few of.  I think this blog has really helped me to be accountable for my goals and I am so glad I decided to start it. Mike just sent me results from a 5K that we ran almost 1 year ago exactly. My time was 34:33 with an average pace of 11:09. Geez, what a difference a year (and a blog) makes. :)

Yesterday's Stats
Calories (-) 215
Sodium (+) 72
Protein (+) 0

keeping track

Since I posted last week about my obsession with Fooducate, I thought I would share a few other gems that make my life easier. I use my iPhone for everything health related. I use apps that give me ideas for work outs, to measure my outdoor runs, to calculate my daily eats, and to keep everything together. Most of them are free, because I like to try the free versions out before upgrading, but there are a few I have paid for or plan to upgrade and pay for.

BodyFitness - FREE

I use BodyFitness to give me ideas for work outs. When I get to the gym, sometimes I just lose sight of what I want or plan to do. So I look to this app for some guidance. If I know it is back day, I just search for some exercises in that body group. It provides a ton of exercises with step by step instructions on how to complete them. You can also log the work out so you can see it on a calendar view and keep track of the weight you are using.

RunKeeper - FREE or you can upgrade for $9.99

I use the Free version of this app and it works pretty well. I have a few complaints about it, like I would like for it to break up my mile splits to let me know my speed during each mile, so I am currently looking for a new app. My sister uses the Nike+GPS app and loves it, so I may be giving that one a shot here soon. The good things about RunKeeper are that it does a pretty good job of tracking your run and keeps a log of your previous runs so you can reflect back on them. I don't find it to be the most accurate on the mileage, though. I can run the exact same course and it will give me a different mileage each time. With that said, I have been using this app for the last year, and it has done a pretty good job for me. I think I am just ready for something a little more advanced.

MyNet Diary - FREE or you can upgrade for quite a bit of money.

This is by far my most relied upon and used app.  I use the free version and it has worked great for me. There are so many features to this app and it is so helpful in calculating my calories and logging my daily eating and working out. Basically, you set a goal for yourself. It calculates how much you should be taking in for calories, and then as you enter in your meals, it does all of the math for you. There are charts and reports you can run, so you can see when you have your worst times and how you can improve. It gives you tips on your meals as well. Also, it tells you if you are on track to your goal and if you are not, it tells you what you need to do to make it to your goal.

You can set your own limits as well. I want to monitor my sodium and protein levels, so I entered in how much of each of those I would like to achieve each day. As I enter in my food, it calculates those as well. You can enter in your measurements, your activities for the day, and your weight. It will manage all of them for you and provide you with the information you need to make it to your goals.

Another great thing about this app, is that it also has a desktop version. So, while I am at my computer, I can pull up the website and enter in my information from there.  Most store bought items are in the apps library, but some items you need to add in yourself. A lot of the recipes I use, obviously are not in there, so I create them. I use an online nutrition calculator to calculate the recipes facts. Then I enter them into MyNet Diary to create a new item. It works really well.

Also, as you update your progress, this app will adjust your nutritional needs. When I first started using this app, I was considered overweight and my BMI was around 26. The app gave me a target number of calories to try to stay within, which was around 1500 per day. Last week, I updated my profile with my current weight and it adjusted me to reflect that my weight is now considered 'normal' and my BMI of 24. In order to hit my goal of 130 lbs by this summer, I can now consume 1749 calories each day and I should continue to lose an average of 1-2 lbs per week, which is what I am striving for. It is a pretty cool app.

One bonus that I love, if you want to have ice cream or cookies after dinner, you can simply pull up the app, check out how your day has been, and if you have room, go for it! If you don't, maybe still go for it, but at least you will know.



The upgraded version is actually a pay by month sort of thing. I am fine with the free version for now, so I don't plan on making that change just yet.

So, there is my run down of apps that have worked well for me. I have tried a bunch of others, but these seem to be the best out there, for little to no cost.  I hope you find it helpful!

Recent Eats

Dinner last night was another recipe from the fabulous blog How Sweet It Is. Her recipes are so wonderful and pretty easy to make. Last night, was no exception.

We tried out the Caramelized Chicken with Jalapeno Cream. It was incredible. I am so excited for the leftovers I have for lunch!

It may not look very tasty, but I promise you, it was. I also sauteed some zucchini with sea salt and pepper to go with it and it was the perfect compliment. Did you know that I had never sauteed zucchini before? When Mike suggested it as our side item last night, I had to ask him how to do it. It was super simple, but I don't think I have ever made that before. Interesting little fun fact.

This morning's breakfast was another random compilation... I can not seem to get enough grapefruit these days. Mike surprised me with one that he got yesterday at the store and you would have thought he gave me a diamond necklace. I was so excited!

Sorry, I had already started in on my toast before I remembered to take a picture. :) That banana is still sitting here, since I felt pretty full after breakfast. It should make a great mid-morning snack.

Gym Time

I was thinking that by the time I got to the gym this morning I would only have time for cardio, but somehow I squeezed 4 back work outs in there. I did some pull ups, lat pull downs, sitting rows, and low back extensions. Then I did a 30 min run on the treadmill alternating between a speed of 6 with an incline of 1 and a speed of 7 with an incline of 0. It was good and sweaty.

Nutrition Goals

I know that I made mention of this on a previous post, but it was a long time ago, so maybe a refresher is needed. The stats you see below are my daily intake of calories, sodium, and protein. My calories and protein are based on the app I use and I try to stick with that. Currently, I am trying to keep my calories under 1,757 and I am trying to get at least 60 g of protein per day. I am actually supposed to get more like 76 g, but 60 is a pretty good amount, so that is what I base my goal on.

Sodium is completely my personal goal. I went to the doctor almost 2 years ago and my cholesterol and blood pressure were high and I was only 27 years old. A lot has changed since then (going off of medications, eating differently, etc), but I am still very concerned about the risks, so I have chosen to keep my sodium under 1,500 mg per day. Too much sodium causes your body to retain water and weight and you would be shocked to know how quickly 1,500 mg of sodium adds up in your diet. 1 teaspoon of table salt is equal to almost 2,300 mg of sodium. There are a lot of recommendations out there that say keeping sodium around 2,300 mg per day is good, but for me, I follow the American Heart Association's recommendations of 1,500 mg per day. Everyone has different bodies, medical history, and family history, so this is just what I choose to do. With that said, this is the reason why when I go over my sodium, I don't get too upset. I know that I have a bit of a cushion, with my target amount being so much lower than others, but I do a pretty good job sticking to it.

Hope you all have a great day!

Yesterday's Stats
Calories (-) 8
Sodium (+) 158
Protein (+) 20

get yourself fooducated

I have touched on it here before, but I thought I would share one of my new favorite iPhone apps. Fooducate.

I am still getting used to this handy little helper, but so far, I love it. You simply scan the bar code of the food you are curious about and it provides you with a grade. It also gives you lots of tips and interesting information on the product and why it is good (or not good) for you.

Of course, as with anything, you must take what it has to say and do your own research, but it is a great starting point. Items that you have heard great things about, items that you have always wondered just how bad they could be, Fooducate will tell you.

Since we don't really buy too many processed or boxed items these days, the ones we do get, I want to be sure they are worth it. This app will tell you if there are questionable ingredients, too much of a particular ingredient, and whether or not the product is considered too processed. If the product gets a pretty bad rating, Fooducate will provide you with a recipe to try at home or other alternatives. I think it is going to be my new best friend. :)

(BTW, I get 0 compensation for this bloggy blog, so take it for what it is - MY OPINION!)

While we are talking about making healthy food choices... I had some glorious chinese food this week that was in no way healthy or the right choice, but it was delicious. When I order chinese food at home, I always get something fried, like general tso's chicken. But, when I am at work, I always order the chicken with garlic sauce.

You see those 2 Xs? That means extra, extra hot! This stuff is clear your sinuses hot. Need to refill the 24 oz tumbler of water hot. It was so very good.

Per my usual, I ate all of the veggies first, then a few pieces of chicken, until I was full to the brim. I tried a few bites of rice, but couldn't even finish half of this meal. I figured I would save the leftovers and eat it later, but after the week I have had with high sodium and calorie levels, I decided that wasn't a very good idea. There are plenty of better options for me right now.

Throwing food away is a pretty hard thing for me to do. When we don't make the best choices for dinner or lunch, I try to ensure that there are no leftovers, so I don't have to a. eat the bad for me food twice or b. throw anything away. Sometimes, there is just nothing I can do about it. Luckily, Mike took the leftovers off my hands and ate them for lunch one day. :)

Shopping Update
The only thing that I have actually purchased from my shopping frenzy yesterday was these. The price was right, they look very lightweight (and the reviews confirm it) and they only had 1 pair left in my size, so I felt like it was a win - win.

I am still deciding on the TOMS. I thought I wanted the navy pair, but now I am really leaning toward the gray. Of course every outfit I put on now, I think the gray pair would look great with... so I think that is going to be what I go with. My SIL has them in that color, but I am sure she won't mind being twins. :) I just need to figure out what size to buy. I hear they stretch out after wearing them, and I don't want them to be too big.

Everything else will have to wait until I have some time to go peruse the racks. I am pretty excited about my new running shoes though. I can't wait to take them out for a run after they get here! I am hoping that next week I will be able to get a few outdoor runs in.

Randoms
I have a few issues on my hands...

What?? Yes, they really do taste like cake. YUM!

Found these babies on my trip to the store to ONLY BUY BREAD! We weren't supposed to buy anything else until we finish our meal planning and grocery list... but how could I resist? I ate 4 last night, which is 2 servings... 2 stupidly small servings.

I have been resisting buying any girl scout cookies this year but my boss' daughters are selling them. I only got 2 boxes and am planning on rationing them out to Mike and myself over the next 2 months. haha. like they will make it that long... and I wonder why I can't lose that 1 final pound to hit my short term goal?

He pretty much just does what he wants. This is how he is most comfortable, touching Deluca, touching me, and kicking Mike away. :)

Have a good weekend everyone!

Yesterday's Stats
Calories (+) 25
Sodium (+) 780
Protein (+) 8