Monday, October 13th, 2008

Meal One
Zucchini omelette (1 1/2 eggs)
Red bell pepper sliced
6 cashew nuts

Meal Two
1 slice E. bread
2 oz tuna salad
1/2 orange bell pepper
1 green olive (large)

Meal Three
Blueberry smoothie w/protein powder and milk and frozen blueberries

Meal four
3 oz homemade burger
1 slice E. bread
1/2 teaspoon mayo
Lettuce, tomato, pickles
1 teaspoon ketchup



Yummy recipe for omelette, for 3 or 4 people:
Heat on low: 2 tablespoons olive oil, 2 teaspoons coconut oil
Lightly dash these spices over the hot oil: course salt, garlic powder or fresh, pepper, paprika
Dice one medium zucchini into thin slices
Dice three scallions thinly
Heat scallions with oil and spices until well mixed
Place slices of zucchini into pan creating single layer of zucchinis covering the whole pan
Heat zucchini for 30 seconds then gently turn each one over with spatula and rearrange to cover pan again in single layer.
Scramble 5- 6 eggs
Slowly pour egg mixture into pan and cover with lid
Cook on med-low heat for about 6 to 8 minutes. Keep an eye on moisture build up on lid and drain water in sink periodically to prevent from dripping into omelette.
After omelette is cooked fully on the sides and bubbles are building up from center, cut omelette into four slices. (If you can't "cut" omelette, it needs to cook longer.) Place spatula inside cut slices to turn over each quarter individually, (this will help keep the zucchinis flat and in their place).
Cook another 5 minutes, uncovered.
Watch not to under or over cook omelette, as your stove will determine the time it takes within a few minutes positive or negative the time I give.

Serve with sliced tomatoes and red bell peppers! My kids gobbled this up :-)

Tuesday, October 7th 2008

Meal One
1 1/2 scrambled eggs
1/4 cup salsa
2 tablespoons avocado
1 green olive

Not a lot of carbs today...

Monday, October 6th, 2008

Meal One
2 scrambled eggs
Banana bread

Meal Two
3 oz grilled burger (homemade)
1/2 slice cheddar cheese
1 slice Ezekiel bread
1/2 roma tomato
1/4 cucumber sliced
1 t. mayo
1 t. ketchup

Friday, October 3rd, 2008

Meal One
1 scrambled egg
1/2 oz. raw cheese
4 oz milk w/instant coffee
1 teaspoon honey
1/2 apple

Meal Two
Chicken salad at Panera Bread
Dressing on the side to measure 1 tablespoon

Thursday, October 2nd, 2008

Meal One
Breakfast smoothie:
8 oz whole milk
1/2 scoop protein powder (strawberry)
1/2 banana
1/2 teaspoon honey
1 teaspoon olive oil

Meal Two
2 oz tuna salad w/ 1/4 diced apple w/peel
salad: baby spinach, tomatoes, black olives, yellow bell peppers, olive oil, garlic, sea salt, pepper

Meal Three
"snack"
tall misto at Starbucks w/whole milk (coffee w/steamed milk)

Meal Four
"Dinner with the girls"--no measuring or zoning!
Chicken Sahi Korma (sp?)
Chicken
rice
naan
white hot chocolate



Today is my sister-in-law's birthday! Julie and I met when we were just 12 years old. She and I were best buddies for years before we lost touch with each other. Then we were reunited when I started to date her older brother, Eric! 10 years ago today I flew her out to Santa Fe, NM to hang out with me and my new boyfriend and who happened to be her big brother! What a small world we live in. Thanks, Julie for being such an awesome sister and friend! I love you! Happy Birthday!

Wednesday, October 2nd, 2008

Meal One
2 small scrambled eggs w/bell peppers and 1/2 of raw cheese
4 oz milk w/ instant coffee
5 strawberries

Meal Two
3 oz tuna salad w/lime and 1 teaspoon olive oil
1 Red bell pepper
5 black olives
Handful baby spinach

Meal Three
2 oz chicken breast
Salad plate: baby spinach, cherry tomatoes, bell peppers, black olives, parmesan cheese grated, olive oil, red wine vinegar

Meal Four
Green curry soup (for family of 4) w/grilled chicken: pureed bell peppers(2), onion (1/2 large), cilantro (bunch)
Saute in pan with coconut oil (2 tablespoons), olive oil (1 tablespoon), fresh garlic (2 cloves), sea salt (1 teaspoon)
Cook for 10 minutes (covered) then add coconut milk(1 cup) & some green curry paste (2 tablespoons),
Cut up head of broccoli and add to soup;
Cut up left over grilled chicken breasts (3); add to soup at the last minute after broccoli is tender
Place handful of baby spinach (raw) at the bottom of four bowls,
Then ladle hot soup on top of spinach and serve!

This recipe was soooooo delicious I had to post it for others to try! Email me if you have any questions; I kind of typed it up in a hurry!

Wod: 100 BB OS
100 BB FS
100 BB BS
Time: 21:58

Tuesday, September 30th 2008

Meal One
2 hard boiled eggs (crushed and mixed w/ garlic, onion, salt and pepper & 1 teaspoon mayo)
1/2 orange bell pepper
1/4 cup measured pancake batter cooked to a 3 inch pancake

Meal Two
"Snack"
Misto coffee & milk (6 oz of each)

Meal Three
2 oz grilled chicken
baby spinach w/ bell pepper diced and (8) cherry tomatoes, (5) black olives
red vinegar, (1 teaspoon) olive oil, oregano and garlic, salt, pepper

Meal Four
Protein smoothie
6 oz milk
1/2 scoop protein powder
1/2 banana
2 tablespoons coconut milk

Monday, September 29th, 2008

Meal One
2 small scrambled eggs w/ 1 teaspoon butter
1/2 red bell pepper
1/2 medium banana

Meal Two
Protein Smoothie
6 oz whole milk
1/2 scoop protein powder
2 teaspoons coconut milk
stevia
ice

Meal Three
2 oz grilled chicken
Salad: baby spinach, orange bell pepper, black olives (7), cherry tomatoes (8) w/ 2 teaspoons asian sesame dressing (homemade: olive oil, pureed onion, crushed garlic, crushed fresh cilantro, soy sauce, fresh lime, dash of salt)

Meal Four
"snack"
8 oz raw whole milk
1 teaspoon instant coffee

Meal Five
2 oz raw cheese
4 strawberries
1/2 red bell pepper

Sunday, September 28th, 2008

Meal One
2 small hard boiled eggs (mixed with 1/2 teaspoon mayo)
1/4 cup muesli
1/4 whole milk

Meal Two
3 oz chicken w/garlic and diced tomatoes
Salad w/scallions, romaine lettuce, pine nuts, tomatoes, Caesar dressing
1 chocolate chip cookie

Meal Three"snack"
8 oz whole milk
scoop instant coffee

Meal Four "snack"
2 oz raw cheese
1/2 apple w/peel


Workout was 5 mile run at Turkey Mountain

These pics are from a short workout on the Glute Ham Developer: 21-15-9, back extensions and sit- ups. Time was 4:09. Computer is slow...will download tomorrow.

Saturday, September 27th, 2008

Meal One
Misto coffee w/whole milk (6 oz)

Meal Two
2 small scrambled eggs (in olive oil)
1/2 bell pepper

Meal Three
Chicken Salad at Chipotle's (ate 1/2)

Meal Four
Chicken salad from Chipotle's (other 1/2)

Workout was Fight Gone Bad, score was 216.

Thursday, September 25th, 2008

Meal One
Veggie omelette
1/2 english muffin
2 tablespoons of diced potatoes

Meal Two
2 oz egg salad
1 slice Ezekiel bread
Spinach, tomatoe, avocado salad

Meal Three
2 oz chicken
1/2 cup sauteed zucchini
Salad: spinach, cucumber, celery, mushrooms, bell peppers

Did I mention that Eric and I are having our 10 year wedding anniversary? We are going to New Mexico to renew our vows and Sophia and Sebastian will be our witnesses! I have 71 days left to zone and prepare to look my best. I will be wearing the same dress I wore when we had our wedding celebration in August of '99. Pretty cool, huh?

Wednesday, September 24th, 2008

Meal One
2 scrambled eggs
1 slice Ezek. bread w/butter and jam

Meal Two
Salad at Jason's deli from salad bar: spinach, mixed greens, cucumbers, cherry tomatoes, bell peppers, mushrooms, olives, two hard boiled eggs, italian dressing.
1/2 cup ice cream

Meal Three
Mexican dinner: ground beef w/ salad, sour cream & salsa

Tuesday, September 23rd 2008

2 scrambled eggs with sauteed veggies: green peppers, onions, mushrooms
1/2 whole wheat pancake w/butter and honey

Meal Two
2 oz chicken breast
plate of salad: lettuce, baby spinach, cucumbers, green peppers, celery, tomato
8 oz homemade cocoa smoothie: milk, cocoa, banana, coconut milk, stevia, brown sugar

Meal Three
misto coffee from starbucks (whole milk steamed w/bold coffee)

Meal Four
Salad plate at Mazzio's
3 small slices of cheese pizza w/thin crust

I ran some sprints at La Fortune Park with some other crossfitters and I wanted to post some of my favorites because to me I look like a "real" athlete! It was fun to do the sprints with a group, and I look forward to the next La Fortune workout.

I'll upload the pics tomorrow, computer is really slow right now...

Monday, September 22nd, 2008

This was taken in February of 2008

This was taken a few weeks ago in September of 2008.

Meal One
2 scrambled eggs
1/2 zucchini sliced and sauteed
1/4 gala apple w/skin

Meal Two
1/2 chicken breast
1/2 cup steamed broccoli w/butter and salt
1/4 cup sweet potato

Meal Three
3 oz steak strips (sauteed in coconut oil, coconut milk, cumin, pureed onions, crushed garlic, cilantro, pepper)
Large fresh salad: baby spinach, green leaf lettuce, cucumbers, tomatoes, avocado, celery, bell peppers

I did not eat a lot today because I was not feeling good after a weekend of staying up too late for three consecutive nights. But, I did take a nap and worked out at the end of the day. I feel even better after my hubby showed me these before and after photos he found on his hard drive. It's amazing to me how my body is still changing after a month of missing the zone. Crossfit by itself seems to be reshaping my body. The "before" photo was taken February 25th of 2008. I started zoning seriously in April. I saw amazing results really quick. Then, I had about three out of town trips that threw me off my routine of preparing my meals for the month of August and September. This "after" photo was taken in September. The workout pants are exactly the same, but my jacket is covering the little white logo...the color of the pants look different because the lighting is radically different in the winter versus summer, and the pants look grey instead of black.

Anyway, it is very encouraging to know that every effort is not lost. Even though my eating has been off, I did not stop exercising. I am even more motivated to eat better and keep pursuing a lifestyle of health and fitness. I just have to re-program my self-image. I seem to see myself bigger and more out of shape. And this is self-defeating. I need to focus on the victories and not on the losses. When I add up all the times I made the right choices, the result is evident. That is something to celebrate! I can't be perfect everyday in eating or in my workouts, but I can be victorious as I look back at nine months of great effort.

Wednesday, September 10th, 2008

Meal One
2 fried eggs (w/one teaspoon butter-organic)
1 slice Ezekiel bread (in the freezer section of most grocery stores, a sprouted grain...easier to digest)
1 cup of Earl Grey Tea w/honey and cream

Meal Two
2 oz grilled burger
1 oz gouda cheese
1 slice E. Bread w/mayo and mustard and ketchup

Meal Three
Tall Caramel Macchiato at Starbucks (yuck!)

Meal Four
2oz grilled chicken
1 cup steamed broccoli
1 oz cheddar cheese
1 green bell pepper diced

I was working out today while my hubby was timing my WOD; and it really surprised me how well I did considering I haven't really been zoning the last few weeks (too many cheat meals!); and I've been fighting a little bug or cold the last few days.

Then my wonderful hubby reminded me of my amazing potential as an athlete and my opportunity to influence others with how I treat myself! It's easy in the busy-ness of life to forget these things.

We are also renewing our wedding vows this December on our 10th wedding anniversary! I have my dress from my wedding day 9 years ago (yes, we got married twice!)! And I am resolved to wear the beautiful white piece of fluff! I am excited to post photos of that when December blogs arrive.

Thank you to all of you who struggle as I do, to stay in a state of health and fitness through disciplined eating choices and crossfit!

Tuesday, September 9th 2008

Meal One
1 cup whole milk w/coffee and honey

Meal Two
Banana smoothie w/cocoa and milk and avocado and stevia

Meal Three
3 oz grilled orange roughy
1/4 cup sweet potato

Meal Four
2 oz grilled burger
1 oz gouda cheese
1 slice Ezekiel bread w/ mayo and ketchup and mustard

Monday, September 8th, 2008

Meal One (went for craving, not the zone!)
1 cup Earl Grey tea
1 slice of Ezekiel bread
2 table spoons peanut butter
1/2 banana
1 teaspoon honey

Meal Two
2 oz grilled burger
1 slice ezekiel bread
1 teaspoon mayo and ketchup and mustard
1/2 cup red grapes

Meal Three
3 oz beef brisket
1 cup sauteed mushrooms and onions
1/4 cup brown rice
1/4 cup steamed broccoli

Meal Four
Smoothie
1/2 cup milk
1/4 cup plain yogurt
1/2 banana
stevia

A little off the zone today, but I tried to keep it to small meals spread throughout the day. I did prepare for the week, however. Meats are grilled, veggies are cut and prepped, and menu is set for the week. It's pretty non-glamorous; but it's easy to implement!

Thursday, September 4th, 2008

Meal One
2 scrambled eggs
1 slice toast w/butter and jam (organic, no sugar added)

Meal Two
2 oz grilled burger
1 cup sauteed onions and mushrooms
1 slice Ezekiel bread w/mayo and ketchup

Wednesday, September 3rd, 2008

Meal One
1 1/2 scrambled eggs
1/2 cup cantaloupe
2 mini 1" muffins (organics brand made at home)
Earl grey tea w/ 1/2 and 1/2 and honey

Meal Two
2 oz tuna salad
1 slice Ezekiel bread
1/2 cup red grapes

Meal Three
3 oz orange roughy grilled
1 red bell pepper
1 cup sauteed onions and mushrooms

Meal Four
Protein shake
w/ coconut milk and strawberry protein powder

Tuesday, September 2nd 2008

Meal One
2 scrambled eggs
1 slice cantaloupe
1 slice Ezekiel bread w/organic butter

Meal Two
2 oz grilled chicken
1 cup sauteed mushrooms and onions
1 cup strawberries
6 cashews

Meal Three
(Snack)
1 oz grilled burger
1/2 cup grapes
1/4 slice Ezekiel bread

Meal Four
2 oz grilled london broil
1/4 cup sweet potatoes
2 tablespoons BBQ sauce
1 cup sauteed mushrooms and onions

Just a reminder! If you want to make it easy for yourself to eat in the zone, prepare your meals in advance. These are the steps I recommend:

1. Write your menu for the week on a sheet of paper.
2. Make a shopping list based on your menu.
3. Buy your groceries using the shopping list.
4. Grill your chicken, steak, and fish in advance.
5. Cut up veggies in a advance.
6. Weigh and portion amounts in advance using ziplock bags and tupperware.
7. Eat your food; try not to eat out.