A Special Monday Treat

Well, hello there World! Yay, Monday’s over right?! You know my relationship with Mondays by now. We just don’t always get along so well. However I had something very fun to look forward to later in the evening. But first, breakfast.

This morning I went back to an old favorite, Blueberry Oatmeal. I decided to switch it up slightly and add a tablespoon of egg white in the baking process to bulk up the protein content a bit. This turned out amazingly berrylicious.

On the stove top I cooked 1/4 cup old fashioned oats, 1/4 cup almond milk, 1/4 cup water, 1 tablespoon ground flaxseed, and 1/4 cup frozen blueberries. I cooked this mixture on medium heat for about 2 minutes and then added 1 tablespoon liquid egg whites. I cooked for about 1 more minute, removed from heat and added stevia for some sweetness, along with brown sugar and 1/2 ripe banana. The result was creamy berry oats.

My lunch

Lunch was delayed slightly and cut short, but I had planned on going home for lunch therefore did not pack anything so still went home. I felt like I had to stuff my face which I HATE doing. I don’t like eating so fast because then I end up with a belly ache but knew I needed to eat enough to hold me over until after work. I started off with an Apple Cinnamon Chobani. Num! Then I had some Special K with Berries cereal, the rest of the  banana I had leftover from this morning, and a bite of peanut butter. Good, but random lunch that was lacking in the vegetable department. But I had plans for later that would make up for that.

The afternoon flew by at work and then I headed to the gym to get a quick workout in. I ran/walked 1 mile on the treadmill, then moved to the elliptical for 5 minutes, then headed to do some weights and abs. I don’t feel like I got the best workout in today. I went to a gym that I don’t usually go to so was unfamiliar with the setup of weights, and it was PACKED and wasn’t able to do everything I wanted in the amount of time I had. Oh, well. At least I did something active!

After the gym I headed out to meet a good friend, Courtney! We met at our dietetic internship in Wisconsin but she lives in the Twin Cities as well! We went through A LOT together in the internship and developed a very special bond.

We met at the Good Earth which is a wonderful restaurant that is all about natural, unprocessed foods. They get their food from local farmers and have developed a menu that I dream about. After about 6 minutes of contemplating, I decided on the vegetarian chili and tropical spinach salad and Courtney ordered the Vegetable Enchiladas.

While we waited for our dishes we grazed on some flat bread, whole grain bread and homemade hummus and gabbed away, catching up  on each others lives. Then our goodness arrived:

Vegetarian Chili: Garbanzo beans and seasonal vegetables, tomatoes and spices, topped with shredded cheddar jack cheese, blue corn chips and one of my most favorite herbs, CILANTRO! This was awesome.

And so was my salad. Tropical Spinach Salad was fresh spinach, mango, jicama, sweet red bell pepper, caramelized pecans, and served with a super tasty tahini poppyseed dressing. I ate every bite. I highly recommend Good Earth if you have one in the area. I have never eaten anything there that I didn’t absolutely love… and it’s organic!

I did snap a shot of Court’s Vegetable Enchiladas as well because I thought they looked very nummy. Thanks Court for trying to “rearrange” the dish to make it look prettier haha! In the mix was corn tortillas stuffed with zucchini, corn, tomatoes, poblano peppers, Monterey Jack cheese, and cilantro topped with their homemade enchilada sauce, brown rice,  lettuce, and black beans.

Two thumbs up Good Earth! Great as always, and even better company to enjoy the experience with. Thank you. Once dinner was over we continued to chit chat and then headed our separate ways. What a nice way to spend a Monday evening. I loved catching up and hope we can do it again soon Courtney!

Once I got home I turned out Bachelorette and that is where I am still! Oh the drama. We DVR’d The Next Great Baker Season Finale tonight and plan on watching that within the next couple days. Go Nadine! I am going to try and keep my head out of the entertainment world so I don’t find out the results before I watch the show but I have a feeling I won’t be able to avoid it.

Sleep well everyone! Good night.

Continue Reading A Special Monday Treat

Got my veggies

Lunch was VEGGIE PACKED! I said I would work on it today and I did just that. I made a salad with mixed greens, leftover cowboy caviar from Friday night, shredded cheese, and a side of broccoli with honey mustard. It was amazing but left me with some real onion-y breath. I’ve had a lot of that going on lately! I also snacked on some Wheat Thins.

I did my chores including organizing the coupon book. Check it out:

Cute, huh? Yes, I absolutely love being and feeling organized.

After getting stuff done around the house, I did end up heading over to mom and dad’s for a little while this afternoon. It was so nice to hang out with mom, dad, and their dog Abbie (below). Abbie was helping mom cut coupons today.

It was what Sundays should be….relaxing. We watched a DVR’d episode of Ellen with Kellie Pickler. She is absolutely the cutest thing ever. I snacked on some Angie’s Kettle Korn lite.

On the way home I stopped at my favorite store, Target, to purchase an intense facial moisturizer. Minnesota winters can be pretty rough on the skin. I moisturize my face every morning after I cleanse it and also at night before bed, but it is still so dry on my chin and my t-zone. So, I hit the intimidating aisle of face creams/moisturizers/wrinkle reducers, etc. and searched for something that looked like it could handle this situation. I decided on Aveeno Smart Essentials nighttime moisture infusion with vitamins A, C, and E. I am going to start using it tonight so I will let you know what I think.

I snacked on some almonds and Craisins this afternoon as I tried to fix some computer problems. My computer is not recognizing my USB when I try to upload photos from my camera, so I had to upload my photos onto Dana’s computer and then email them to mine in order to post them. Yikes, I need to figure this out because that will get old REAL fast.

Dinner consisted of a lot of the same ingredients as lunch. I didn’t want the cowboy caviar to go to waste, but I also didn’t want terrible onion breath the rest of the night, so I decided I would saute the mix to mellow out the onion. After I sautéed the veggies for about 5 minutes, I made a well in the middle and cracked an egg in the middle. I cooked it over-easy topped with some cracked black pepper, Mexican Style reduced-fat cheddar cheese, and a dollop of salsa (salsa added after photoshoot). I love when the yolk covers over the veggies and adds a creaminess to the dish. Wow, this was good and guess what? No onion breath. Double win!

I made up for my lack of vegetables yesterday!

The rest of the night will consist of relaxing, getting ready for the week ahead, and hangin’ with my guys. It was a great weekend except it went way too fast as always!

Continue Reading Got my veggies

Sweatin’ Out Onions

This morning’s training included a 5 mile run which turned me into a hot sweaty mess. My shins were really hurting again during today’s run so I want to spend a little time researching the possible reasons why. Am I running incorrectly? Am I deficient in a certain nutrient?

On the drive home from the gym I asked Dana if he smelled onions. He said “no, but you’re probably sweating them out from last night’s dinner.”  Huh, he’s probably right! That’s gross and funny at the same time, and totally worth it because last night’s dinner turned out wonderfully! I hope you are ready for this oh baby baby.

Yesterday I gave you a little sneak peak of the ingredients I was going to be using for part of the dinner.

After some chopping, mixing, and seasoning, those ingredients turned into this:

Melanie’s Cowboy Caviar

Ingredients

  • 2 tomatoes, chopped
  • 1 medium red onion, chopped
  • 10 mini bell peppers (or 1.5 medium-sized bell peppers), diced
  • 1 ripe avocado, chopped
  • 1/2 cup corn
  • 1-15 oz can black beans, rinsed and drained
  • 1/2 cup cilantro, chopped
  • 2 Tablespoons lemon juice
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • salt and pepper to taste

Directions

Mix all ingredients gently making sure to cover avocados with lemon juice to prevent browning. Serve as a salad/side dish or with baked tortilla chips.

Holy moly this was goooood.

Next up was the main dish: Chicken Enchiladas

This was my first time ever making enchiladas I think and I decided to wing it. I started off sautéing 2 small yellow onions and 4 mini bell peppers.

Next I added 1-7 oz can of diced green chilies, 2.5 cups of cooked pulled chicken, cracked black pepper, and 1 teaspoon garlic powder.

I removed from heat then added 1/2 cup of Mexican style reduced fat shredded cheese to the mix. The next step is to stuff the tortillas. I sprayed a 9 x 13 pan with non-stick cooking spray and stuffed each tortilla with approximately 1/4-1/2 cup of chicken mixture. This made 9 enchiladas.

I rolled them up like burritos and lined them in the pan. I topped them with about 1 cup of non-fat plain greek yogurt, then a layer of red salsa, then finished with a layer of the Mexican style shredded cheese.

They cooked for 20 minutes covered at 350°, then removed the cover and broiled on high for 2 minutes to start to melt the cheese.

And helllllloo cheesy healthy goodness. I plated up and topped the enchilada with a little more salsa, because I love saucy. Apparently I need to work on my plate presentation because this picture DOES NOT do the dinner justice.

I loved every bite of this dinner and my family really loved it too! See, look how happy they are.

I love them.
Brother Kevin

We hung out for a little while after dinner and heard all about mom and dad’s wonderful trip to Florida. I am so glad they are home.

Chicken Enchiladas

Ingredients

  • 2 small onions, diced
  • 4 mini bell peppers, diced
  • 1-7 oz. can diced green chilies
  • 1 teaspoon garlic powder
  • freshly cracked black pepper to taste
  • 2 1/2 cups cooked chicken breast, shredded
  • 1 cup Mexican style reduced-fat shredded cheese divided into 1/2 cup portions
  • 9 whole wheat tortillas (La Tortilla Factory Low-Carb)
  • 1 cup non-fat plain greek yogurt
  • 1 cup salsa (plus more to top post baking if you like your food saucy like me)

Directions

  1. Preheat oven to 350°.
  2. Saute onions and peppers.
  3. Add green chilies, chicken, garlic powder, and black pepper. Stir, remove from heat.
  4. Stir in 1/2 cup cheese.
  5. Stuff 9 tortillas with 1/4-1/2 cup of chicken mixture, roll into burritos, and place in 9 x 13 pan coated with non-stick cooking spray.
  6. Top with a layer of yogurt, then a layer of salsa, and finish with the shredded cheese.
  7. Bake covered for 20 minutes.
  8. Remove cover and broil on high for 2 minutes or until cheese is melted.
  9. Serve warm with extra salsa on top (or hot sauce if you like it SPICAY)

 

I am off to find something to eat for lunch and enjoy some time with my husband.

Adios muchachos!

Continue Reading Sweatin’ Out Onions

Insomnia Insanity

I had good intentions of getting a great night of sleep last night. I snuggled into my most wonderful Tempurpedic bed at 9:30, with book (The Help) in hand. Within a half hour I was asleep, but that lasted all of about 45 minutes. From then on I was up. I never have problems sleeping but the last two nights I have slept terribly.

Being that I am an eight hours of sleep to function kind of gal, I was in rough shape today. I felt awful and actually had to call in to work which I just don’t do. It makes me really feel for those people out there who actually suffer from insomnia. That would be very difficult and I can only imagine.

Okay, so as I was awake all night. I tried reading my book again, thinking random thoughts, and watching infomercials. I am VERY intrigued by one I saw. It is a workout series called “Insanity.” It is a 60 day at-home workout and you don’t need ANY equipment, just your own body weight. However it’s roughly $120.00 (maybe more?), so if I would need to be very sure that it was something that I was going to stick with (and I would possibly suspend my gym membership).  Something for me to ponder.

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During my day I laid low…

I read my book, tried to nap but just ended up resting, watched Rachael Ray (love her), and ate a quick but delicious lunch. Shredded chicken with buffalo sauce in a La Tortilla Factory tortilla smeared with a laughing cow wedge. Unfortunately I had to go skimpy on the buffalo sauce because we ran out. Frank’s (Buffalo) Hot Sauce—“I put that $#@* on everything!” Anyone else hear that commercial a million times? Or is it just me. If so, it’s not funny to you at all.

I will continue to rest on my laurels and then go to bed early tonight. I hope to be up and running tomorrow.

Have a great night everyone!

 

Question to you all: Has anyone tried Insanity or know anyone who has? What have they thought about it? Any input would be greatly appreciated!

Continue Reading Insomnia Insanity

Chocolate Chip Cookie Love

I am so happy today is Wednesday. I really like Wednesdays because it’s halfway through the work week  and especially like today because my wonderful co-worker brought me home-made chocolate chip cookies that were to die for (you are the best). Thanks for the nice surprise!

Breakfast

My day started with a favorite but with a little extra jazz. A perfectly ripe banana topped with slightly warmed peanut butter, sprinkle of cinnamon, and chia seeds. It was so so tasty and did a great job of holding me over until lunch which is a good thing because work was VERY busy.

Quick morning snap shot before heading out the door….

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Lunch

I decided to head home for lunch which I have been doing more often than I ever used to. I used to run errands on break but instead of going to spend money, I am going home. Plus, I love not having to pack a lunch every day. I have a hard time knowing what I’m going to be in the mood for until the time comes to eat! Ya know?

Today’s lunch looks a lot like last night’s dinner except in a bowl, and I added some bright banana peppers on top. It was so delicious. I also had a couple of Pepperidge Farms Cheese Chips then finished off lunch with a dark chocolate Adora disk and another bite of peanut butter.

I gave Moose a kiss, then headed back to work to finish off the afternoon.

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Dinner

Driving home from work I felt so hungry, but couldn’t decide exactly what I wanted for dinner. I had a feeling it was going to be a snacky kind of dinner, and I was right. I started off with some carrots.

Then moved on to some protein. Hot pinto beans with BBQ sauce (I’m in a BBQ sauce kick apparently) and a sprinkle of onion powder.

A Wasa hearty grain cracker with a Laughing Cow Light Swiss Cheese wedge.

The last of my chocolate chip cookie gift.

And that’s when I stopped taking pictures of my snacks/dinner. I continued on to have some almonds and dates. I will probably have another snack before bed because that’s just the kind of mood I am in and have a bottomless pit stomach today. Off to stretch the legs a little while on the treadmill and then call it an early night hopefully!

Buenos noches amigos!

Continue Reading Chocolate Chip Cookie Love

My Coffee

Alright coffee, it’s you and me baby. Help me get through the day. I slept terrible last night!

This morning I wanted to try and attempt those 2 miles that I missed yesterday on the treadmill. I was able to successfully complete the two mile with no shin pain at all! After the run, I did three sets of pushups and three sets of tricep dips. Tonight after work I am hoping to do some more strength training and/or a little walk.

Did you know yesterday was National Peanut Butter Day?! Good thing I ate my peanut butter on my pancake! =)

Catch ya later. I’ll be the lady with the mug o’ joe all day long.

I hope everyone has a great Wednesday!

Continue Reading My Coffee

Tide me over protein pancake

Treadmill run this morning= FAIL. I got through one mile and had to stop because my shins were killing me. I don’t know if it was shin splints or just cramping or if that’s the same thing? I don’t know but it did not feel good at all. I tried walking and then tried running once more but just couldn’t do it.  It could have been my bouncy Zumba class from Saturday or maybe water retention/dehydration that caused this? Anyway, I wasn’t ready to give up on a workout so I headed upstairs to tackle an at home strength/cardio circuit that I found on Pinterest.

I did this twice followed by 1 minute plank and toe touch abs. Tomorrow morning I am going to try to run again.

My breakfast turned into more of a brunch since I didn’t eat it until around 10:30. My work schedule today was 12-6 so I needed my brunch to be one that would hold me over for a while. Here was my brunch (with some blackberries too)….

Chocolate banana protein pancakes

Serving Size: 1 large pancake the size of my head

Ingredients: 

  • 1/4 cup egg whites
  • 3/4 scoop of chocolate protein powder
  • 2 Tablespoons almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 Tablespoon ground flaxseed
  • 1/2 mashed banana
  • 1 teaspoon peanut butter
  • 1 Tablespoon lower sugar syrup

Directions:

In small bowl, combine egg whites, protein powder, milk, cinnamon, flaxseed, and banana. Mix until combined. Pour onto lightly sprayed pan and cook on stove-top on medium-low heat. Watch for bubbles and then flip over. Finish cooking second side. Slide onto plate and smear on some more wonderful peanut butter. Drizzle with syrup.

This was so good and it held me over for a LONG time thanks to all of that protein.

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Ten minutes before I had to leave for work I decided I wanted to throw some chicken breasts in the crock pot so that I could have tender pulled chicken when I got home from work. I placed frozen chicken breasts in the crock pot, sprinkled them with garlic powder, a squirt of mustard, a squirt of ketchup, set it on low, and headed off to work.  I packed carrots and an apple to snack on in the afternoon.

Seven hours later I got home from work and the chicken was ready to be taken out of the crock pot and pulled apart using two forks. I added some barbecue sauce to the chicken and had a side of broccoli slaw with low-fat ranch dressing. It was such a quick wonderful dinner and highly recommend making crock pot chicken. It is always so delicious.

For dessert I had a whole lot of this:

Trail mix is my weakness.

Now I am still fighting off a headache which I’ve had for the past three hours. I need to hydrate! Have a nice night everyone.

Continue Reading Tide me over protein pancake

Touchy Subject

Good morning!

Work starts a little later today so I slept in until 7:30, and am enjoying a cup of coffee before I head downstairs to get a run in on the treadmill.

So remember how I mentioned that my soup had a really high sodium content yesterday (not to mention the salty chips)? Well, I could definitely tell later on in the day just how salty it was because I was incredibly thirsty. I was going through water like it was my last chance to ever again drink it.

This made me curious. I had weighed myself yesterday and I was wondering how much water I was retaining after all of that sodium. I stepped on the scale again today…I am retaining 3 lbs of water weight this morning! Now, I am not trying to be an advocate for the scale because really, I hate the scale. I could be feeling phenomenal one morning after a week’s worth of healthy eating and great workouts, and then step on the scale, “not like what I see,” and I am grumpy for the next half of the day.

I need to remember that they’re just numbers. If the pants fit, and I like how I look and feel, and am trying to eat right and stay active, the numbers don’t matter. K, that was my scale rant. It just makes me think about all of the processed foods out there and how much harder our hearts have to work when there is extra fluid flowing around in there.

Since I went there with the numbers and the scale business, I have to say, although I am a dietitian and do watch what I eat, it is obvious I love sweets. Enter oreo bars and ice cream:

 

 

 

 

 

 

 

 

Around the holidays I did pack on a few extra lbs due to endless holiday cookies staring me in the face daily, and am slowly trying to shed those lbs gained. I am a very active person, and the “numbers” are going down Slllooooowwwwlllly (which is good), but more importantly, my pants are starting to fit better than they did around the holidays.

I am not perfect, I am not a perfect eater, but I do try and balance my diet and never deprive myself of the things I love. If I want chocolate everyday, I will eat chocolate everyday, I am just learning how to moderate that so that it continues to be a “treat” and not a daily snack. I to, have to practice what I preach: It’s all about moderation.

Weight is definitely a touchy subject for most people, including myself, but it is something that so many people are worried about on a daily basis. That’s why I dislike diets so much. Sure some diets will help you shed 30 lbs in 30 days, but what happens once you go back to normal living without the diet? The pounds start to pile on oftentimes more quickly than they were lost which is why I stress the importance of learning to live a healthy lifestyle with healthy food choices and exercise. It is important to enjoy life, and love the foods you are eating, but there needs to be some balance in there.

As I continue to motivate myself to stay active and eat healthy, I will try and do the same for you whether it’s sharing healthy recipes (and sometimes not so healthy ones–remember all in moderation), sharing workouts, fun activities, etc.

I hope your Tuesdays are off to a great start. Get out there and “let me see you do something.” Love those commercials! Off to the treadmill I go (yes our basement is unfinished, that’s not a really bad zebra paint job)…

Hi, Melanie. I am waiting for you…
Continue Reading Touchy Subject
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