Monday, February 28, 2011

Food Prep from the weekend, and Week 5 of Arnold Prep Complete!


Week 5 of Arnold prep is complete, and I'm into week 6, which is actually only 3 days, lol, since I leave at 6:15 am on Thursday. I can tell you one thing for sure... when I return home, I'm having a piece of Godiva and a glass of red wine. Nonnegotiable. Lol!!


I got in all my cardio last week (all 11 sessions!) - not too bad for a post-surgery knee/quad, eh? :-) My leg feels great!

I did do battle this last week with some major feelings of inadequacy, and after the Arnold, I'll post about that. I also learned something this weekend about emotional eating. I've battled it before, not so much in the last few years, but I had a realization this weekend of just why I don't battle it. After all, this would be a make-sense time to dive into a box of chocolate, right? With all the stress? But I have absolutely no desire to do so. The reason for that is that it wouldn't comfort me. It wouldn't make me feel better. That piece of chocolate (or box, lol) would only serve to make me feel like a failure. No comfort there! Knowing that a treat won't make me feel better, indeed, will only make me feel worse, kind of takes away the temptation, you know? So instead of treating, I focused on what needed to get done, and made it happen.

It was an incredibly busy weekend, and I'm nearly packed and ready to go! I'm so excited! I did my cardio this morning (30 min. intervals), and after work I have Total Body Conditioning class followed by another 30 min cardio session (steady state). I tell ya, I've been hitting the sheets at night and going OUT. FAST. LOL! I've got my food ready for dinner, and for the family I'm tossing some pineapple and teriyaki sauce on some chicken and baking. :-) I love easy!

Food prep... yep, got it done! Proteins this week are: Fish: Cod, Mahi Mahi; Crockpot Chicken Breasts, hard boiled eggs. Complex (starchy) carbs: black beans. Complex Carbs (veggies): Cucumbers, broccoli, snow peas & cherry tomatoes, zucchini & yellow squash, colored bell peppers. Fruit: grapefruit

Additionals for the family... strawberries, bananas, blueberries, string cheese, potatoes.

I made up a Chicken Enchilasagna (recipe here) and stuck it in the freezer for while I'm gone (and threatened them that they better save me a piece! LOL), and I made up a batch of taco meat so they can have tacos while I'm gone, too.

Here's today's cooler, right on track. Including breakfast & dinner (which are not pictured), my total intake today is 1425 calories, with 33% from carbs, 38% from protein, and 29% from fat. I've got 37.3 g of fiber.  (remember my arnold-prep goal ratio was 33% carb, 37% protein, and 30% fat for a total of 1400 calories, and I wanted to hit at least 30 g of fiber every day).


Breakfast (not pictured)-   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1 - 
2 oz baked cod & 1.5 cup sliced raw red/orange/yellow peppers  
Lunch -   
4 oz baked cod, 1/2 cup black beans with fresh (homemade pico de gallo) rice, 1.5 cup steamed snow peas & tomatoes w/coconut oil  and the 2nd half of my grapefruit.  Snack 2 - 2 hard boiled eggs, and a pear-apple 
Dinner 
(not pictured) - 5 ounces grilled chicken breast, 1 egg, 2 cups steamed zucchini & yellow squash.

***NOTE: Coolers for Bill & his dad  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 



Saturday, February 26, 2011

The Weekend So Far...

Wow! It's been crazy! I'm running in so many directions at once, I think I've got GPS confused!

I'm on track with my food, and my fitness. My outfits are all good to go for the Arnold, and I've begun my packing :-) I went ahead and did my grocery shopping today, to free up some time tomorrow. I'll prep the food, do my usual cooking and such, then focus on packing. I'm also prepping meals for the family for while I'm gone. They've begged for tacos and Enchilasagna :-) Since I know that one of the nights I'm gone they're heading out to a pizza joint, I'll just be glad that they want some clean dinners, too, lol.

So tomorrow... I'll begin with coffee (it's required in order for my eyes to open), then head over to do my cardio for the day. Once complete, I'll do my food prep, then dive into my Arnold prep :-) I'm so excited!

Oh, and somewhere in there, I'll get my laundry done, too :-)

I'm so EXCITED!!!!!!!!!!!!!!   Woooohooooo!!!!

Thursday, February 24, 2011

Today's Cooler -including dinner: 1400 calories


Today's food... you can view the cooler here along with the fitday nutritional data. I'm dialed in at 1400 calories total (including dinner - not pictured), with a nutritional ratio of 38% protein, 32% carb, and 30% fat. Damn Skippy! Right on track! :-)



Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit.
Snack 1 3 oz grilled chicken breast, 1.5 cup sliced raw red/orange/yellow peppers 
Lunch
 -   4 oz grilled chicken breast, 1/3 cup brown rice, 1.5 cup steamed asparagus  and the 2nd half of my grapefruit.  
Snack 2 -
 3 hard boiled eggs, 1 just egg white, and a pear-apple   
Dinner
 - (not pictured) 4 ounces grilled chicken breast, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.

***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

_________________________

Don't forget to vote for me!! :-) If you've found my website/blog helpful, please give me a shoutout on the Women's Health Magazine Favorite Blog Contest! :-) Yes, this is a shameless request for attention, lol!  If you choose to vote for me, my category would be Nutrition, and my blog url would be blog.recipeforfitness.com


__________________________

The Magic of Music


I can't believe how the time is flying by! I leave for Columbus next Thursday morning! I'm doing well with my red-carpet prep routine. I'm keeping up and feeling strong.


I have a new playlist, to keep me from getting bored with all this cardio. Lol! I've tried it out a few times now, both with intervals and with steady-state, and can I just say... IT ROCKS! :-) Seriously! Music makes all the difference! One of the things I struggle with is steady-state. It's boring. I hate it. I much prefer the intervals! But... a big part of my lean-out process is made up of steady-state cardio - keeping my heart-rate between 135-145. Now, for me, that's waaaay low. My natural steady rate is about 150-160 (when doing cardio) with peaks up to 180+ (though I try hard to not go over that as it's a sure-fire way to bring on an asthma attack). To keep my HR between 135 and 145, I have to work at it... focus on my breathing, stay hydrated, and keep my movements fluid. Tabitha hears much bitching regarding how much I detest steady-state cardio.  She will be glad to learn that I have discovered music is the perfect tool for steady-state-success. :-)

Now ya'll know I'm the queen of the playlist. I have playlists for EVERYTHING. From workouts to sunday prep (ha! yep!) to parties to truly anything, I have a specific playlist just for it. But... a solid playlist for steady-state cardio has eluded me. I can't find music slow enough without putting me to sleep... and then I had my epiphany...

If you've ever really analyzed a song, you realize there are two separate beats. One is the fast paced bounce, the other is slower - I call it a primal rhythm (though I've no idea what the actual term for it is). Don't believe me? Try it out. Get on an elliptical, turn on your tunes and close your eyes. It may take a moment, but you'll hear it. It's like slow-dancing to a fast song. The reason I love my new cardio playlist (Thanks to AngieRoseD from the Kitchen Table who gifted me with some new tunes! YOU ROCK!) is that I can easily do either steady-state or intervals to the same songs.

For example -intervals - When the beat picks up, you pick up, when it slows, you slow. This is just basic intervals (I'm not talking about HIIT, just intervals), and it's an easy way to bump up your heart rate and increase your caloric burn.  These songs all have a fun beat that are easy to keep up with. 

Now, if you're talking steady state... here's where it gets tricky for me. I have to really focus - keep my breathing even and deep, keep sipping water (yeah, it makes a difference). I'll close my eyes and dial in on the music, feeling for that under-beat... the primal. Once I hear it, that's what I move to... gliding to the rhythm. Yes, it's a glide. Smooth movement, like dancing... hips and shoulders push up and out with each step, arms are loose on the handles, you're standing upright (no leaning forward) as if growing taller from the waist up (you'll feel your core tighten)... and just flow. Once you catch it, it's addicting. Very. I actually found myself enjoying my steady-state cardio this morning! Gasp! :-)
   Arnold Prep- Cardio playlist
Give it a try!

Note! I do not recommend the closing of the eyes portion on the treadmill! Yeah, I've gone there. Don't ask. LOL!

My cardio playlist is pictured. Click on it to be taken to my iTunes ping page (it'll open iTunes on your computer) where you can see my playlists, and purchase songs directly from iTunes.

Want to see my current weight lifting playlist? Click here.

So... wanna know how I started my workday?
The paper jam / fuser from hell
That, my friends, is the fuser from hell!  The sucker overheated late yesterday and had my print job so tangled and toasted I had to leave it out overnight to cool off! This morning I had to get out my special tweezer-tool and tweak it until I could finesse the paper out. Arghhhh!

But... I won.  He he he he :-)


Wednesday, February 23, 2011

My Prep for the Arnold - and Today's Cooler (1400 calories)


Just a reminder.. If you've found my website/blog helpful, please give me a shoutout on the Women's Health Magazine Favorite Blog Contest! :-) Yes, this is a shameless request for attention, lol!  If you choose to vote for me, my category would be Nutrition, and my blog url would be blog.recipeforfitness.com



All right... here's where I'm at - 8 days until the Arnold! Woohooo! My knee(s) are doing good. My quad isn't giving me any trouble, but I am keeping at it with the foam roller after every workout and most cardio sessions. I'm still forming scar tissue, so it's important to break it up and prevent it from shortening the muscle where they cut it. Tomorrow is 10 weeks post-surgery. And I'm doing 11 cardio sessions this week - how's that for fast rehab? :-)

I've gotten some questions, so I thought I'd post my timeline if you're interested...

Week 1 (Jan. 24 - 30, 6-weeks post surgery): 1 total body conditioning class, 2 yoga classes, 1 cardio session (30 minutes HIIT), 2 weights sessions (1-chest/triceps/shoulders  2-legs).  Calories per day (intake): 1400 - 1600
Week 2 (Jan 31-Feb 6,  7 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 2 cardio sessions (30 min each), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-abs).  Calories per day (intake): 1400 - 1600
Week 3 (Feb 7 - Feb 13,  8 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 3 cardio sessions (30 min intervals), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 - 1600
Week 4 (Feb 14 - Feb 20,  9 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 1 Zumba class, 4 cardio sessions (30 min intervals), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 - 1600
IN PROGRESS: Week 5 (Feb 21 - Feb 27,  10 weeks post surgery): 1 total body conditioning class, 2 yoga classes, 11 cardio sessions (30 min each), 3 weights sessions (1-chest/triceps/shoulders  2-legs  3-back/biceps/abs).  Calories per day (intake): 1400 max

To say that I'm thrilled I'm able to do so much after knee surgery would be an understatement :-) Added to that, I'm happy with my leaning-out process. I feel (and Tab confirms) that I'm making solid progress, and I'm right on track.

As you know, on Friday I cut out dairy, bread products, carbonation (I occasionally drink mineral water) and high-glycemic fruit/vegetables. I also boosted my water intake. I've cut all treats (including my sacred Godiva and red wine, and sucanat). These are temporary cuts. Once I get to the Arnold (or return from it), I'll reintroduce these items.

Here's why I cut dairy: the enzymes in dairy products cause a slight bloating. This is normal, and for the most part, un-noticeable. But we're talking about a serious event prep regimen here, so no dairy.

Same with the mineral water - carbonation... those bubbles cause bloating. Bye-bye.

Bread products - I typically don't eat bread. I do enjoy tortilla chips, corn tortillas, and the rare whole wheat low-carb wrap/tortilla. Any type of bread product is classified as a simple carb - and during this lean-out phase, those are banned. No simple carbs (this includes sucanat. I'm using zero sweetener - no agave, no honey, no sucanat, no nothing). Sweeteners have been linked (no matter how clean) to belly fat. Bye-bye. 

High glycemic fruit/veggies - high glycemic foods give you a quick boost, but they don't provide satiety. With reduced calorie intake, and increased activity, I need longer lasting fuel. You can view my coolers to see what I'm eating.

Treats - C'mon, really? What do I want more, that piece of Godiva and half a glass of red or to look smokin' hot in my clothes at the Arnold? No brainer.  :-) Treats gone.

And here's the bottom line... I can do anything for two weeks. That's all this is, that's all event prep should ever be (not talking about training for a figure competition, simply event prep). For two weeks I can drink my coffee black, I can live without strawberries, I can live without red wine and Godiva. It's just two weeks. Yes, there are moments when I feel it's the longest two weeks of my life, lol. But if I focus on how hard it is, I'm more likely to fail. If I simply do what comes next, and trust the process, I'm on a fast-track to reaching goal.

This goes back to what I said yesterday (and have said before) about motivation. It all comes down to just doing what comes next. Take the steps, because you know you need to, because you want to reach the goal. Don't think about how hard it is, or what you're "depriving" yourself. Keep the goal in sight, and focus on your next step.

This morning I did my 30 minutes of cardio. After work, I'll head back to the gym for my chest/triceps/shoulders workout followed by another 30 minutes of cardio. Throughout the day, I am eating clean from my cooler. That's today. That's what comes next. Tomorrow is a new day, and I'll face that when it comes.

I am not saying I don't struggle. I do. I am not saying it's not hard. It is. What I am saying is that I want the goal, and therefore am committed to doing what it takes. Are you?

Ok, moving on (soapbox sermon over, lol!)... Today's food. My cooler today includes everything from breakfast through dinner (bowling night, so dinner goes with me). Here it is:
Contents... Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1
3 oz grilled chicken breast, 1 cup sliced raw red/orange/yellow peppers  
Lunch
 -   5 oz tilapia, 1/2 cup black beans with pico de gallo (fresh, homemade), 1 cup steamed zucchini  and the 2nd half of my grapefruit.  
Snack 2
- 2 hard boiled eggs, apple   
Dinner
 - 4 ounces grilled chicken breast, 2 cups steamed snow peas & tomatoes w/ coconut oil, 1 cup sliced cucumber in vinegar.

***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 


Tuesday, February 22, 2011

Vote for me, please! :-)

If you've found my website/blog helpful, please give me a shoutout on the Women's Health Magazine Favorite Blog Contest! :-) Yes, this is a shameless request for attention, lol!
If you choose to vote for me, my category would be Nutrition, and my blog url would be blog.recipeforfitness.com
Here's where you vote...  http://www.womenshealthmag.com/features/blogcontest

Thanks!! :-)

Don't Wait For Motivation!


Ok, have I mentioned that upping my activity this quickly is not easy? Did I mention the wall I hit on Sunday, when I had NO motivation to do anything, let alone lift, cardio, and my usual Sunday food prep? No? I didn't mention that I'm back on Aleve twice a day, and icing my knees when I get home from the gym? Huh. How'd I let that slip past me? :-)

Yeah. It's hard. I'm doing it, but it's hard. I'm doing everything I can to keep my knees healthy, and I'm pushing onward. That wall I spoke of that I hit Sunday... it was weird. I just hit full stop. Didn't want to do anything. And here was my opportunity to practice what I preach... Don't wait for motivation - push forward and let it catch up to you. If you wait for motivation, you will wait forever.

I pushed through, moved forward. I did everything I needed to, and yesterday still felt that wall. So I pushed through, moved forward. I did everything I needed to do (seeing a recurring theme here?), and when I woke this morning, I was ready to go. Motivation was back. I had an awesome & challenging yoga class this morning (Thanks Abbie!!), and I followed it up with a 20 minute cardio session (light intervals). After my workday, I'll head back to the gym for another 30 minutes of cardio followed by dinner.

My cooler is packed and on track. Including dinner (though it's not pictured) my total intake today is 1443 calories and right-on my ratio goal: 38% protein, 33% carbs, 29% fat.  Even with the extra activity, I'm not feeling deprived or hungry (so far). We'll see how that holds up as the week progresses. I am 9 days away from the Arnold, and determined to look my best :-)

And what you see is...
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit.
Snack 1 - 3 oz grilled chicken breast, 1 cup sliced raw red/orange/yellow peppers 
 Lunch
 -   4 oz tilapia, 1/2 cup black beans with pico de gallo (fresh, homemade), 1 cup steamed green beans  and the 2nd half of my grapefruit.  
Snack 2 -
 2 hard boiled eggs, apple   
Dinner  
 (not pictured) - 4 ounces pork tenderloin, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.

***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 


Monday, February 21, 2011

Sunday Food Prep, and today's 1400 calorie meal plan


Saturday was a rest day (except for the hour of awesome fun zumba!) spent scouring the malls for shoes for my dresses at The Arnold. Success! Now I just have to figure out the accessories. Sunday was Back/Biceps/Abs plus another 30 minute cardio session. Afterwards I did my grocery shopping then all my food prep.


Here's what I prepped this week:
Protein: grilled chicken breast, baked tilapia, roasted pork tenderloin, hard boiled eggs.
Complex Carbs (grain): brown rice, oatmeal
Complex Carbs (veggies/fruit):  broccoli, green beans, asparagus, snow-peas & tomatoes, black beans w/pico de gallo (homemade), sliced raw peppers, sliced raw cucumbers; grapefruit, apples, pear-apples
Fat: coconut oil, EVOO, ground flax seed

Today's cooler is lean & mean :-) Logging in with 1390 calories (including dinner - not pictured)), and an on-the-nose ratio balance of 37% protein, 33% carb, 30% fat. Right where I need to be.
Chelle's clean eating cooler - 1400 calories
Here's what you see...
Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1 - 
2 hard boiled eggs, 2 hard boiled egg whites & an apple  
Lunch
 -   3 oz Chicken breast, 1/3 cup brown rice, 1 cups steamed green beans  and the 2nd half of my grapefruit.  
Snack 2 -
 3 oz grilled chicken breast, 1.5 cup sliced raw red/orange/yellow peppers  
Dinner  
 (not pictured) - 4 ounces pork tenderloin, 2 cups steamed broccoli w/ coconut oil, 1 cup sliced cucumber in vinegar.

***NOTE: Coolers for Bill  - Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a healthier granola bar (has 12g sugar, but it's all natural). 

Today begins my twice-a-day's cardio, final prep for the Arnold. This morning I got in 30 minutes of intervals, and tonight I have Total Body Conditioning class (1hr) followed by 30 minutes of steady state cardio. So far, my knee/quad is feeling great. A little stiff this morning in both knees, but that's the arthritis (and rainy, cold weekend).

Happy Monday!


Friday, February 18, 2011

Friday Update


Cardio last night went well, and leg day went off this morning without a hitch :-) Woohoo! And, when I got home, I dashed up the stairs two at a time with NO PROBLEM! Damn Skippy, Baby! Yeah! I followed up my workout with oatmeal w/protein powder, ground flax & cinnamon and 1/2 a grapefruit.

Food today is all on track. I drank my black coffee (it's an acquired taste I have not yet acquired, lol!), ate my breakfast, and packed my cooler. I'm in and out all day and wanted to be sure to have clean eats handy. In addition to my eggs, apple, chopped chicken, brown rice and green beans, I've got a Think-Thin protein bar and a protein drink just in case. Plus my trusty water bottle.

Today I am on a shoe search. I now have my dresses & backup outfits picked, but no shoes (I'm guessing my 8-inch Steve Madden's won't be the best thing for my knee, LOL!). As soon as I finish up some design work (trade show booth stuff), I'm shutting down and heading out. Wish me luck! 

Thursday, February 17, 2011

Updated Nutrition Goals....

Ok, Tab and I just had us a confab and have adjusted my target nutrients. Rather than the 40% carb, 35% protein and 25% fat, we're moving me to 33% carb, 37% protein, 30% fat. The idea is to protect my muscle as I add the extra cardio (so my body doesn't burn my muscle as fuel, the goal is to have it use fat). I'll spend the weekend working out out what that ratio looks like as actual food, then Monday it's on :-) 

Today's Cooler and My Arnold-Prep-Plan


 My knee feels good today. No problems last night with cardio, or this morning with yoga. Yay! :-)  This evening I have another cardio session, then dinner. Tomorrow will be leg day (shiver of fear, LOL!). 

My eats today are lean & tight... My total daily intake including dinner will be 1466 - 40% carbs, 36% protein, and 24% fat with 34 g of fiber.

Here's today's cooler (dinner not shown):
Here's what you see...
Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit. 
Snack 1 - 
2 hard boiled eggs & an apple
Lunch -   4 oz Chicken breast, 1/2 cup quinoa, 2 cups steamed vegetables  and the 2nd half of my grapefruit.  
Snack 2 -
 1 cup Chobani 2% Greek Yogurt (plain) with 1/2 cup blueberries.  
Dinner  
 (not pictured) - 4 ounces grilled chicken breast (may swap out for halibut) and 2 cups steamed veggies.
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

I'm in the final stretch of my Arnold prep. While my food is always on track, I've been tightening it up a bit here and there. I don't do "cooler 1" (if you're familiar with Tosca Reno's cooler plans), but Tab and I have worked out a lean-out plan that works fabulously. I've done this plan for photo shoots and other special events, and now I'm utilizing it for the Arnold. I am not a body builder, nor am I a figure/bikini competitor so no amount of leaning out will make me look like them, lol. I simply want to present my best self. I can "lean out" all I want, but if the muscle isn't already there... neither will be the definition, the shape that I desire. This process is simply a matter of stripping away excess water (and hopefully fat) to show the hard work I've put in.

So what changes are in store?

After today I am cutting dairy & bread products, and reducing my sugars (including higher glycemic fruits/vegetables). All my starchy carbs will be front-loaded... ingested early in the day. For me, this means no more sucanat or fat-free milk in my morning coffee, no more greek yogurt, no cottage cheese, feta, etc. No wraps, no panko. No treat meals. For at least the next week, my goal is to hit 1400 calories (my previous goal was 1600 cal/day) with 40% carb, 35% protein, 25% fat and minimum of 3o g fiber each day. I may adjust my calories during the second week.

My activity level will also be receiving a goose beginning Monday.  I'll be moving from 3-5 cardio sessions to 12 (2x/day, 6-days/week) - as long as my knee can stand it. That means I'll be in the gym doing cardio morning and night, in addition to my strength training, and yoga sessions. I am currently lifting weights (1 hour sessions) 3x week, plus one total-body conditioning class, plus 2 yoga sessions. Those 30 minute cardio sessions will be predominantly steady-state, but will include three 20-minute interval sessions each week. I might add a yoga session or two, but I'll see how it goes first. My knee is my first priority, and I won't do anything to jeopardize it, so if the cardio becomes too much, I'll adjust it.

So that's the plan! :-) Does it seem extreme? It is. Remember, this is basically a Red Carpet Preparation plan... it's not an average or sustainable routine. I am prepping for a special event where I want to look my best. My sustainable routine is much tamer :-)  and includes 3 weights days, 3-5 cardio sessions, and 2 yoga sessions. That's my normal. 


But, the upcoming event does not call for normal, LOL!! Woohooo!!! 


I've got that Europe song buzzin' through my head... "It's the final countdown!"  Woohoo!!





Wednesday, February 16, 2011

1600 Calories Looks Like This...


Today's cooler includes everything... from breakfast through dinner. It's going to be a crazy day, and difficult to get everything done. I hope to not drop any balls. After work, I have my weight session (1 hr), followed by 30 min of cardio intervals, then I have to quickly clean up (get rid of the eau-de-gym) and dash to a parent meeting at the high school for Shiloh's New York trip (exciting!!), then get myself over to the bowling alley and hopefully catch some of the games before driving Bill home. Somewhere in there, I have to eat dinner. I packed a Chicken wrap anticipating the craziness of tonight. Total calories in that cooler (full day's food) are 1615.  36% from carbs, 38% from protein, and 26% from fat.

What you see is...
Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. 
Snack 1 - 
5 oz pork tenderloin with 3/4 cup mashed sweet potatoes w/chipotle peppers  
Lunch
 -   4 oz Chicken breast, 1/2 cup brown rice, 2 cups steamed green beans 
Snack 2 -
 2 hard boiled eggs & an apple  
Dinner  
 - Chicken Wrap (Ole wrap, 4 oz chicken breast, baby spinach, shredded cabbage, feta).
***NOTE: Coolers for Bill and his dad: Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

I wanted to note that all the food you see in my coolers are part of my Sunday Food Prep. Those baggies of oatmeal/protein powder/ground flax/cinnamon - I make those up and toss in the fridge. The steamer bags of veggies are cleaned, chopped and tossed in the bags with a sprinkle of Mrs. Dash. The pork tenderloin - roasted on Sunday. The eggs - hardboiled, peeled and bagged in two's. The chicken breast - grilled. The rice, the mashed sweet potatoes... it's all done on one day then stored in portions so all I do in the morning is toss stuff in my cooler.

Yes, doing all the food prep on one day takes time. But it saves me HOURS during the week. It saves me time (and aggravation) as I'm packing my clean eats for the day, as I'm preparing dinner, and it has the added benefit of making healthy food available to the whole family whenever it's needed. Granted no one system works for everyone, but this has sure stood the test of time with me and my family. 

:-)



Knee is still a bit tender, but didn't Stubborngive me any twinges during cardio last night and the swelling is down. The pain Monday night was a good reminder that just because I'm ready to go full-speed, doesn't mean my knee is. You might think  I'd have that firmly in my head, being less than 9-weeks post surgery, but I'm dense like that, LOL!



     

Arnold Sports Festival**Update on The Arnold... 14 days until I'm on a plane and heading toward Columbus!! Woohoo!! I really didn't think I could get more excited, but with every communiqué from the Eat Clean Diet folks, I bump up a notch. Or two! I'm so excited and honored to be part of this great experience! 



Tuesday, February 15, 2011

1300 Calorie Cooler


Last night after work I headed to Total Body Conditioning class.. Awesome workout! Unfortunately, my knee protested the rest of the night. A huge disappointment to me, but I have to expect times like that. It gave me some real trouble in yoga this morning, so after cardio tonight I will be icing it like a popsicle, lol.

Dinner was fantastic, and I ended up having 9 people around my table instead of the expected 6, lol. The two lobster tails had to stretch, and I think everyone ended up with about a tablespoon or two of lobster. :-)  But there was plenty of the beef tenderloin (I used the maple-soy marinade from here), chipotle mashed sweet potatoes, snow crab legs and steamed asparagus. Dessert for me was a piece of Godiva :-) Yummy!

Today my cooler holds 1300 calories with 39% of them from carbs, 34% from protein, and 27% from fat. Right on track. With dinner, my intake will probably be right around 1500-1600 total calories.

Chelle's clean eating cooler - 1300 calories, Tuesday, Feb 15, 2011
Here's what you're seeing:
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus a grapefruit. 
Snack 1
2 hard boiled eggs & an apple  
Lunch
 -   5 oz Pork Tenderloin, 1/2 cup brown rice, 2 cups steamed green beans
Snack 2 - 1 cup greek yogurt (2% chobani) with 1/2 cup blackberries  
Dinner  
 - (not shown or on fitday yet) Panko Dijon chicken (see recipe) with steamed veggies.

***NOTE: Coolers for Bill and his dad (not pictured): Sandwich (Whole Wheat bread w/sliced grilled chicken breast (from Sunday food prep), lettuce, tomato, cheddar, honey mustard), 2 string cheese, pear-apple, 2 hard boiled eggs.

Comments... I'm not thrilled with the comment option here on blogger, though it may be that I'm blog challenged, lol. But if you're looking for comments made about posts, and replies to them, under each post is a grey box with links including a tiny little word: "comments". Click on that to view them. Here's a photo of the box:
where to find the blogger comments
I bring this up because someone asked me yesterday if I prep my fish when I do the rest of my Sunday prep. The answer is, Sometimes. Lol! If I'll be using the fish before Tues/Wed, I'll go ahead and prep it. If it's not going to be made until later in the week, I'll keep it frozen, but I will prep the rest of the ingredients. In this case, I'm doing a pecan-crusted Halibut... the pecans are crushed and the seasonings mixed, and they're all in little baggies ready to be used.  The Tilapia doesn't require any prep, as I'll just drizzle some flavored olive oil and Mrs Dash over it then bake or grill. 

And if anyone is blog-smart and knows how to make the comments actually appear without clicking on that nearly invisible link, PLEASE let me know! :-D  

Happy Tuesday!!