My Workouts with Pics

I thought it would be a good idea for any newbies like myself to see what my workouts so I’ve added pictures for each exercise.
Remember proper form is more important that how many reps you do.
Well that’s my thoughts anyway.
Tighten your core, breath and push through.
Your body will thank you

Suggestions and advice are greatly appreciated

Here’s my 6 Day/2 Day Split

Cardio 30 min everyday
Upper Body & Back: Mon/Wed/Fri
Low Body & Abs: Tue/Thur/Sat

Cardio

Daily Cardio:  Stairmill 30 min = 350 calories

Upper Body & Back

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Machine Chest Fly

Seated Row

Seated Lat Pulldown

Chest Press

Hammer Front Pulldown

Hammer Inclined Chess Press

Hammer High Row

Triceps Cable Pushdown

Cable Seated Low Row

Back Raise

Dumbbell Bicep Curl Standing

Dumbbell Tricep Kickbacks

Dumbbell Bicep Hammer

Dumbbell Tricep Extension Standing

Lower Body & Abs

Per Exercise: 4 sets: 15 reps, 12 reps, 12 reps, 10 reps

Total Time: 60-90 min.

Kneeling Single Leg Curl

Leg Extension

Glutes Press

Hip Adduction Inner Thigh

Hip Adduction Outer Thigh

Seated Leg Press

Kettlebell Double Rack Squat

Kettlebell Lunge Pass

Kettlebell Single Leg Deadlift

Kettlebell Bridge Pullover

Ketttlebell Russian Twist

Kettlebell Sit Ups

Kettlebell Leg + Hip Raise

Kettlebell Side Bend

Kettlebell Crunch

Abdominal Crunch Machine

Burpees

Plank

Saturday WOD + Buffet Dinner

This workout was cut short since I had other plans for the day.    I increased the dumbbells from 12.5 to 15 lb. only because someone was hogging them.  It was heavy but I pushed through it and did my four sets.  

We went out for my daughters birthday dinner and she picked a Chinese buffet restaurant   Its not my favorite but she’s like it for the variety and all the sushi heehee.  Well it wasn’t easy to find low carb food so for most of my dinner I bit the bullet and just ate whatever.  I stayed away from the rice and noodles since I don’t care for those anyway.  But I did have lemon chicken, a springroll, pepper beef, steamed broccoli (I could tell they added cornstarch to make it shinny), 2 chocolate dipped strawberries and a tiny sliver cheesecake no crust.  I was stuffed and my daughter loved it.  Her favorite was the sushi and lime sherbet  :-)

Upper Body & Back

Cardio:  Stairmill 30 min = 350 calories

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Machine Chest Fly 50 lb.
Seated Lat Pulldown  75 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 50 lb. (25 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Dumbbell Bicep Curl Standing 30 lb. (15 lb.x 2)
Dumbbell Tricep Kickbacks 30 lb. (15 lb.x 2)
Dumbbell Bicep Hammer 30 lb. (15 lb.x 2)
Dumbbell Tricep Extension Standing 15 lb.

Snow Day in April!! + WOD

Today was a snow day, I know CRAZY RIGHT!!!  It’s freaken APRIL!!!
My kids stayed home and I missed out on my leg day. 
So what else is a girl suppose to do.  Workout with her kids!!! And not just any workout will do… We went INSANE ya’ll!!!  We did the Plyometric Cardio Circuit workout.  It was hilarious but we killed it and got a great burn.

What did you do today?

Wednesday WOD

Today’s WOD was Upper Body and Back.
I changed up a few exercises from Monday’s WOD.
I like this 6 days/2 day split.

Comments or suggestions are greatly appreciated

Upper Body and Back Workout

Per Exercise: 4 Sets: 15 reps, 12 reps, 10 reps, 8 reps
Total Time: 60-90 min.

Cardio:  Stairmill 25 min = 270 calories

Machine Chest Fly 50 lb.
Seated Lat Pulldown  70 lb.
Chest Press 30 lb.
Hammer Front Pulldown 80 lb. (40 lb. x 2)
Hammer Inclined Chess Press 40 lb. (20 lb. x 2)
Hammer High Row 80 lb. (40 lb. x 2)
Triceps Cable Pushdown 30 lb.
Cable Seated Low Row 70 lb.
Back Raise
Dumbbell Bicep Curl Standing 25 lb. (12.5 lb.x 2)
Dumbbell Tricep kickbacks 25 lb. (12.5 lb.x 2)
Dumbbell Bicep Hammer 25 lb. (12.5 lb.x 2)
Dumbbell Tricep extension standing 12.5 lb.

Monday Workout of The Day

This was my workout for today.  I’m doing a 6 Day/2 day split strength training.
The 2 day split keeps it simple, here’s my 6 Day/2 day split

Mon/Wed/Fri – Upper Body & Back
Tue/Thur/Sat – Lower Body & Abs & Pilates
Cardio - Everyday

Monday Upper Body & Back Workout

Cardio:   Stairmill 30 mins = 350 calories

Seated Fly 40 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Seated Row 55 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps

Seated Wide Lat Pulldown  70 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Chest Press 30 lb.
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Front Pulldown 80 lb. (40 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Hammer Incline Chess Press 40 lb. (20 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Bicep Curl Standing 20 lb (10 lb. x 2)
4 sets: 12 reps

Dumbbell Tricep Kickbacks 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Dumbbell Tricep Extension Standing 20 lb (10 lb. x 2)
4 sets: 15 reps, 12 reps, 10 reps, 8 reps 

Back Extensions
4 sets: 15 reps, 15 reps, 12 reps, 12 reps

2 Week Low Carb Challenge

2 Week Low Carb Challenge

For the next 2 weeks I’m going to be strictly low carb.
The Challenge is from April 6-20.  Let the Low Carbing being!!!

Below is my Food Do’s and Don’ts but I’m also going to be drinking plenty of water and exercising 5 days a week.

Do’s

Eat green leafy vegetables (spinach, kale, rapini, swiss chard, cabbage etc.)
Other Vegetables  
(green beans, cauliflower, celery, eggplant, zucchini, broccoli, green bell peppers, mushrooms, asparagus, artichokes)
Lean protein (chicken, beef, lamb, fish, egg whites)
Olive oil
Red wine vinegar, white vinegar
Natural Sweetners, Splenda, Stevia, Xylitol
Half Salt or No Salt
Sugar Free Hot Sauce, Soy sauce, low sodium
Mayonnaise, low fat, low calorie
Drinks, tea, coffee, diet soda
Jello- Sugar free gelatin
Sugar Free Popsicles (Make your own Cystal Light)
Bran Crispbread 6 pc per day
Low Carb salad dressing, ketchup (less than 3g carb per TB)
Protein Powder, 2 servings per day, (less than 3g carb per serving)
All natural nut butters, Almond butter, peanut butter
Low carb protein bars (less than 3g carb per bar)

Don’ts

Wheat (all products)
Dairy
Root vegetables (carrots, beets)
Starch, Potato, rice, legumes 
Sugar
Fruit
Juice
Salt & Salty foods (deli meat, most canned foods, picked foods)
Cereal, oat meal
Fast food, deep fried food
Balsamic vinegar
Alcohol

Workout Wednesday

Image

Weekly Recap

This week was Spring Break and my kids were home and we got a lot done.

I went to the gym this week and did a spin and pilates class then on Friday & Saturday I did weight training with my husband, we had a good workout.  OK the next thing I’m going to tell you might be shocking to some people…But the picture below is my first time on a treadmill…YUP I know… Unbelievable hahaha but it’s true.  I have a problem with my foot, it’s called Morton’s Neuroma and I’m not able to do the constant bend/flex on my foot so that’s why my cardio of choice is the stair climber.  I did 20 minutes on the stair climber and then 20 minutes on the treadmill.

Here’s what Morton’s Neuroma looks like.

If anyone has Morton’s Neuroma let me know how you’re handling it.

I’ve been juicing a few times this week.  My green goddess juice consist of dandelion, broccoli, spinach, celery, lime,  and a green apple.  I had it yesterday after my workout and it felt like I did the best thing for my body.

Also I was Dairy Free for 4 days,Woohoo!!!  that’s longer than I thought I’d do.  Next week I’ll try for 5 days

We went to a see the movie Oz the great and Powerful in 3D.  It was really good we all enjoyed it.

I felt extremely good about myself when I chose to have a frozen yogurt from Yogen Fruz instead of the buttery popcorn.  I had a low fat sugar free (made with splenda) Blueberry, Rapberry Mango and it was so good!!!  I’m going to have to recreate this at home…Stay tuned

Dairy Free Challenge: Day 1

Morning everyone,

I’ve decided to go dairy free today, for no other reason than to give myself a daily challenge.  This won’t be easy because I love cheese, my middle name should be Parmigiana

I’m going to do my best to make this into a 30 day challenge, but I’m doing it one day at a time.  I’m hoping to kick start my weigh loss as well.  

Who’s with me?

Here’s the workout for today

30 Day Challenge #3 March Motivation

TODAY’S MOTIVATION:

If anyone veered off the road then today’s the day when we make that u-turn. 

I’ve read that when starting a diet or anything new it’s best to do it on the weekend so that you have two days all to yourself to get yourself organized and ready for the week to come.

Good Luck everyone

So who’s with me??

Just use the comment box and keep in touch.  It doesn’t matter what form of weight loss diet you are doing, just as long as we do it together.  :-)

FIVE POUND MARCH GOALS:

• Lose 5 Pounds
• Drink 3 liters of water a day (1 liter = 1000 ml = 33.814 oz)
• Exercise 5 times a week for 60 min or longer
• Eat plenty of green leafy vegetables
• Weekly Weigh-In

March Motivation

Today’s Motivation:  
There’s a skinny person in all of us

Low Carb Crepes

I’m always looking for new breakfast ideas and this one was a winner.  

For this dish I used 2 crepes each had 2 tablespoons of ricotta and topped with 1 teaspoon on sugar free blueberry jam.

I plan on using this recipe for savory crepes by omitting the sweetener and vanilla extract and adding some herbs instead.  I have in mind a nice creamy chicken and mushroom filling. Yum!!
Or I can use this for enchiladas or quesadilla…and the list goes on.
To be continued.

Low Carb Crepes

Ingredients

5 eggs
2 tbsp coconut flour
1 tbsp oat flour
3 oz cream cheese
1 tbsp stevia or splenda
1 tsp vanilla extract

Preparation

In food processor, pulse eggs and cream cheese until smooth.
Add coconut flour, oat flour, sweetener and vanilla extract and process until smooth.

Heat a small 6′ non stick pan, spray with oil and use 1/4 cup batter for each crepe.  
Tilt pan to spread out batter evenly, cook over medium heat. 
Flip crepe and cook 5 seconds and set aside in a plate.

Makes:  11 crepes

1 crepe
41.9 calories
3.1 g protein
2.5 g fat
1.0 g net carbs

Slow Cooker Beef Barley Soup Recipe

The cold weather is here and a nice hearty soup is always good to come home too. I know it’s not low carb but sometimes you just have to have some comfort food.

Prepare this recipe before you head out in the cold in the morning and you will come home to meal just waiting for you to enjoy

Ingredients
1-1/2 lbs beef stew meat
1 tablespoon canola
1 14-1/2 oz can of diced tomatoes
1 cup chopped onion
1 cup diced celery
1 cup sliced fresh carrots
½ cup chopped green pepper
4 cups beef broth
2 cups water
1 cup tomato sauce
2\3 cups medium pearl barley
1 tablespoon dried parsley
2 teaspoons salt
1-1\2 teaspoon dried basil
1\2 teaspoon black pepper

Preparation:
Brown meat in the oil over medium heat.
In a 5 quart slow cooker combine all the ingredients and stir in the meat.
Cook 8 to 10 hours on low or until meat is tender.

30 Day Challenge #2

Hello everyone,

It’s a cold winter morning and I have just the thing to heat things up.
It’s my second 30 Day Challenge.  This month my goal is to lose 5 pounds.
Sounds simple enough right, smaller goals are more attainable than looking at a big number.

Let’s call this month Five Pound February !!!  It’s a short month so I really have to push myself to get it done.

So who’s with me??

Just use the comment box and keep in touch.  It doesn’t matter what form of weight loss diet you are doing, just as long as we do it together.  :-)

Five Pound February Goals:

• Lose 5 Pounds
• Drink 3 liters of water a day (1 liter = 1000 ml = 33.814 oz)
• Exercise 5 times a week for 60 min or longer
• Eat plenty of green leafy vegetables
• Weekly Weigh-In

30 Day Challenge #1 – Recap

Well it’s the last day of my first 30 day Challenge.

Here’s a recap of this month.

I’ve lost 5.2 pounds.
I’ve tried Zumba for the first time.
I tried new recipes. (Zucchini spaghetti, Protein Bars, Quiche Muffins)

Bacon and Cheese Quiche Muffins 3g

My family loved these, my kids even took them for their school lunch.  It was delicious and I’ll be trying new variations.

Bacon & Cheese Quiche Muffins

Ingredients:
4 eggs
1 cup 1% milk
1 cup grated cheddar cheese
10 strips precooked, diced  low sodium cooked bacon
2 Tbsp coconut flour
2 Tbsp diced green onions
 dash of pepper

Preparation:

Preheat oven to 350 degrees F .  Line 12 muffin cups with paper liners.
In a large bowl, combine eggs, coconut flour, milk, until well combined.

Add bacon, cheese, green onions and pepper, stir to blend. Using a 1/3 cup measuring cup, scoop into prepared muffin pan.

Bake in preheated oven until eggs have set, about 20 minutes.
Let cool for 10 minutes before serving.

Makes: 12 muffins

Nutritional Facts:
Calories: 159
Fat: 13
Carbs: 3
Protein: 7

30 Day Challenge Weigh-In #3

Week 3~~~Weigh-In~~~

 I’m down -2.2 pounds  I was hoping for more but I’ll take this.

Try Something New…Food,Fitness

This week I did a Zumba class with a few friends and it was all our first time.  We all had a great workout and we laughed so much.

Another first was I did a double yesterday.  I did a Spin class in the morning and at night I did a Abs class and 30 min on the Stair master.

Today I did a Pilates class and loved it.  This is something that I thought I wouldn’t like since it looks so boring.  But I tried it a few months ago and I love it.  I do it twice a week.  Pilates is all about slow and controlled movement.  Give it a try…But I’m warning you it’s addictive.

As for food I tried Mio the water enhancer and it’s great.  Quick & easy a little squirt in my glass and I’m easily getting in all my water for the day.

Have you tried something new?
Tell us about it.

What I Ate This Week

Here’s just a few things I ate this week.

Raspberry & Psyllium Protein Shake

Chicken souvlaki, taziki, broccoli.

Beef burger, onions, cheese, avocado, olives, salad.

Homemade Vinegar based coleslaw.

Beef Short ribs, served with coleslaw.

30 Day Challenge Weigh-in #1

It’s my first weigh-in for this 30 day challenge.
I lost 3 pounds YIPPEE!!
You can’t see me but I’m doing a happy dance.

How did you all do this first week?

20 Days and counting

Low Carb Coleslaw Recipe

Tomorrow is my first weigh-in of my 30 Day Challenge.  I haven’t weighed myself all week, so I hope it’ll be a nice surprise.  *crossing fingers*
Please let me know how you all are doing too.

I made this coleslaw and just had to share the recipe, hope you like it.
I prefer vinegar based coleslaw, you can always add more Splenda for a sweeter coleslaw and some mayonnaise for a creamy version.

Low Carb Vinegar Based Coleslaw

Ingredients:
1 head of cabbage, shredded
1 cup white vinegar
1/4 cup Splenda
Half salt
Pepper

Preparations:
Place shredded cabbage in a large bowl and set aside.
In a small pan bring to boil the vinegar, Splenda, half salt and pepper.
Pour hot vinegar mixture over cabbage, stir and cover with plastic wrap.
Let sit over night and then drain the juices and place in a smaller container.

Enjoy!!

Note:  For my next batch I’m going to add 1 tsp. celery seeds.

Fitness Routine for 2013

I’ve created this fitness routine for myself so I have a plan to stick by.   If all goes well I’ll switch things up in a few months.  I plan on going 4-5 times a week, I‘ve added day and evening routines to suit my schedule.  I’ll keep you posted and let you know how this is working for me.

Please share your workout routines.

Monday - Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Monday – Evening
Abs Class (25 min)
Spin Class (60 min)

Tuesday – Morning
Stair Master (30 min)
Weight Training – Arms (25 min)
Pilates (Core) (60 min)

Tuesday – Evening
Body Sculpt (60 min)

Wednesday- Morning
Spin Class (60 min)
Kettlebells – Full Body (60 min)

Wednesday – Evening
Yoga (60 min)

Thursday- Morning
Stair Master (30 min)
Weight Training (55 min)
Pilates (Core)  (60 min)

Thursday – Evening
Body Sculpt (60 min)
Kickboxing (60 min)

Friday
Stair Master (30 min)
Kettlebells – Full Body (60 min)
Abs Class (25 min)

Saturday
Yoga (60 min)

Sunday
Rest

30 Day Challenge

It’s a New Year and some of us have New Year Resolutions to lose weight and get fit.  Whatever your New Years Resolutions are here’s a 30 Day Challenge to keep us motivated.

They say it takes 30 days to create a habit, so why not create a good habit.  By starting with a 30 day challenge, it’s baby steps to get to our ultimate goal.

For myself I have to get back on my low carb lifestyle and really stick to it.  I’m going to be strict about it because I know that’s what works for me.

So who’s with me??? 

On February 1, 2013 I’ll begin another 30 Day Challenge and I’ll keep doing this until I get to my ultimate goal. *Crossing fingers* I hope to get there before Summer

I have a countdown counter to count the days so please feel free to leave comments on how you’re doing.

My Dinner

Roasted lamb = 0
Mashed cauliflower & cheddar 1/2 cup = 6
Salad =0
Caesar dressing  1Tb=0

This lamb roast was delicious, I tried something new today.
I’ve heard of this diet tip along time ago but never tried it.   I had the salad dressing on the side and dipped my fork then forked up the salad. I didn’t even use the 1 tablespoon that I measured.

Happy New Year 2013!!!

It’s that time of year again, that time where everyone has good intentions to eat well and get fit and lose those extra pounds.  Well I’m no different.  I’ve been trying for the past few months to get back on track and I  keep losing my motivation by mid afternoon.

Here’s my New Years Resolution that I plan to keep past the first week of January.

• Write it, Before you Bite it.
  Write in a food journal and count carbs.  In the past I noticed on the days that I counted carbs where the days I really stayed within my daily carb allowance.  I found some great websites that I can track my food intake but it’s just not the same.  So I have a brand new notebook and pen to start my food tracking.
• Repeat..Repeat..Repeat..
  Eat the same breakfast, lunch and dinner for the first week.
  Example:
  Breakfast: Protein Shake
  Lunch: Tuna Salad
  Dinner: Hamburger, Spinach, Salad
• Motivation-Find a bunch of magazines to make a collage of pictures and sayings that you will see everyday to help you stay the course.
• Sweat…Sweat & Sweat some More
  Start exercising and it has to be something you like or you won’t stick to it.  I’m going to create a fitness routine for myself and I’ll post it when I’m done.
• Drink more water, tea etc
• Reach my goal weight

Fit for Fall Weight Loss Challenge ~ Week # 1~ Weigh-In

Well this first week started  off really badly even though I had great intentions of eating right and working out daily.
Monday night I was hit with the beginnings of a cold/flu.  My kids were so kind to share their germs with me
All I wanted was to stay in bed and drink tea and soup.  Mind you that staying in bed all day didn’t happen since my kids needed me as well, we drank  every type of herbal decaffeinated tea and chicken soup.

The only exercise I did this week was a spin class Monday morning and many trips to the pharmacy

To my surprise I’m down 1.2 pounds this week!!  I guess a liquid diet is a great way to jump start a weight loss…LOL

Fit for Fall Weigh-In:

Starting Weight: 158.6 lbs
Total Pounds Lost: -1.2 lbs
Goal Weight: 148.6 lbs

Sept 10-16 Week 1: 157.4 [-1.2 lbs]
Sept 17-23 Week 2:
Sept 24- 30 Week 3:
Oct 01-07    Week 4:
Oct 08-14 Week 5:

How was your week?

Wishing you much success and happiness!

Marisa

Beef Stroganoff

I made this for the first time and it was a huge hit. I made noodles for my kids and a salad for myself.
It’s an easy recipe that you can whip up in a jiffy.
I used thinly sliced eye of round beef cutlets and it was tender and delicious.

Beef Stroganoff

Ingredients:
8 large cutlets of beef (eye of round) cut into thin strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped onion
6 ounce small white mushrooms
¼ cup dry white wine
1 cup beef broth with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Preparations:
Heat oven to warm setting. Sprinkle meat with salt and pepper.
In a large nonstick skillet heat oil over medium-high heat. Brown meat. Transfer to a platter and place in oven.
Melt butter in skillet; add onion and cook 3 minutes, until softened.
Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
Add wine; cook 5 minutes.
Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce.
Stir in sour cream and mustard. Add meat and accumulated juices.
Reduce heat to low and cook 2-3 minutes, until meat is heated through.
Season to taste with salt and pepper.

Nutritional Information Per Serving:
Net Carbs: 3.5 grams
Fiber: 0.5 grams
Protein: 32 grams
Fat: 24.5 grams
Calories: 379

Microwaving Spaghetti Squash

Spaghetti Squash

Cut squash in half lengthwise and remove seeds and fibers. Cover one side with plastic wrap and refrigerate. Will keep for several days.

Place half of squash in Pyrex plate with cut side up.
Add 1/3 cup water and cook on high for 8-10 minutes. Check for tenderness.
Scrape strands out with fork.

Season with the salt, pepper, butter or tomato sauce grated Parmesan cheese.

Low Carb Vanilla Ice Cream

I scream,

You scream,

WE ALL scream for ICE CREAM!!

Even us low carbers!!

Low Carb Vanilla Ice Cream

Ingredients:
1/2 cup splenda
1 Tbsp real vanilla extract
1/4 tsp salt
3 1/4 c heavy cream

Preparation:
Combine cream, splenda, salt and vanilla in a large measuring cup or bowl an refrigerate for one hours.

Pour into ice cream freezer can and process according to manufacturer’s directions. 

Makes 8 – 1/2 cup servings.
4 net carbs per serving.

NOTE:  It’s very high in fat and calories but I’m going to make a healthier version since I find this too rich for me and I’m going to cut down on the splenda too.

I like to drizzle some sugar-free chocolate syrup on top.

Low Carb Weekly Menu July 30-Aug 5

I just bought this Atkins Cookbook and I’m eager to try some recipes.  So this week I’m going to make a new recipe from this book, they’re in no particular order, so it’s whatever I feel like making that day.  Just knowing that I have  meals picked out is half the battle when it comes to making dinner.
I’ll post pics and let you know if it was a HIT or a Miss.

Weekly Dinner Menu- Monday July 30 to Sunday August 5, 2012

Thai Chicken Curry = 6 Carbs
(Cookbook pg. 152)

Veal Marsala = 7 Carbs
(Cookbook pg. 179)

Sauteed Italian Sausage with Fennel = 6 Carbs
(Cookbook pg. 172)

Peppery Spicy Baby Back Ribs = 2 Carbs
(Cookbook pg. 169)

Shrimp Diablo = 7 Carbs
(Cookbook pg. 198)

Beef and Asian Vegetable Stir Fry = 10 Carbs
(Cookbook pg. 163)

Green Goddess Grilled Chicken = 2 Carbs
(Cookbook pg. 149)

Sides:
Roasted broccoli
Green beans with almond slivers
Green salad with vinaigrette
Parsley salad
Rapini
Greek salad (tomato, cucumber, onion, green pepper, oregano & olive oil)
Peas & Corn (for kids)

Snacks:
Greek yogurt with blueberries
Broccoli (raw) with Ranch sour cream dip
Celery sticks filled with cream cheese
Sugar free biscotti
Almonds (raw) 10 pcs
Kale chips
Pepperoni chips
Sugar Free Jello

Almond Butter Greek Yogurt

You can almost see my digital food scale poking out next to the almonds.  I weighed 175 grams of yogurt.

This is so good it should be illegal, it’s got a cheesecake like creaminess to it.  YUMMY!!!

I’ve recently discovered Greek yogurt and I’ve been having it every morning.  I switch the toppings so not to get bored. 
For this super easy recipe I added unsweetened almond butter and they taste good together.  I also sprinkled some cinnamon, chia seeds, splenda and sliced almonds, the nuts add a nice crunch.  This is a delicious and filling for breakfast or snack.

Almond Butter Greek Yogurt

Ingredients:
3/4 cup (175 gr) fat-free Greek yogurt
1 tablespoon unsweetened almond butter
1/2 teaspoon splenda
1/2 teaspoon chia seeds
1/4 teaspoon cinnamon
1 tablespoons sliced raw almonds

Directions:
In a small bowl, mix yogurt, splenda, cinnamon and almond butter together until blended.
Top with chia seeds and sliced almonds.

Bon Appetite!!

Nutritional info:
Calories: 260
Fat: 13 g
Protein: 22 g
Carbs: 12 g
Fiber: 6 g
Net Carb: 6 g

Note: You can also use all natural unsweetened peanut butter instead of the almond butter.
Another option is to omit the cinnamon and almond butter and add chopped blueberries or strawberries and a touch of splenda.  I use the splenda to take away some of the tartness of the yogurt.

What do you mix into your Greek yogurt?

Lentil Soup

Lentil Soup

Ingredients:
1 tablespoon olive oil
1 onion, chopped
4 cups beef broth or chicken broth
1 cup dry lentils, rinsed
1/4 cup tomato paste
1 teaspoon Italian seasoning
Salt and pepper to taste

Preparation:

In a large saucepan over medium heat, combine the oil and onions and saute for 5 minutes, or until onions are tender. Add the broth and bring mixture to a boil.

Add the lentils, tomato paste and seasoning. Reduce heat to low, cover and simmer for 45 minutes, or until lentils are tender.
Salt and pepper to taste.

Nutritional Information:

Servings Per Recipe: 6

Amount Per Serving

Calories: 155
Fat: 3.0g
Carbohydrates: 21.7g
Protein: 10.5g
Dietary Fiber: 10.3g
Sodium: 582.2mg

Net Carbs: 11.4 g

Mango Cucumber Salad

Lately I’ve been tracking my food using My Fitness Pal and I really like, I tell everyone about it.  You can go online at www.myfitnesspal.com and see for yourself how great it is.  I’ve been working out as usual but some days are better than others.  My gym has changed their aerobics classes for the summer schedule and they’ve removed Pilates for the summer and put a dance class, it’s sorta like Zumba.  I’m not into that type of exercise so now I have to adjust my workouts, plus I’m going to give Yoga a try.  I know it’s not like Pilates but stretching is good for the body.

I’m seeing some results but I want the flatter tummy but I feel it’s taking forever to get there.  I might have to re-think some workout.

Looking forward to the nicer weather and seeing family and friends.
Last night I made this quick and refreshing salad.  Hope you like it.

Enjoy!! 

Mango Cucumber Salad

Ingredients

2 ripe mango, peeled and cut into chunks;
1 small cucumber; very thinly slices;
a handful of mint, chopped;
thinly sliced red onion
juice of 1 lime (depends on your taste, you can add more or less)
a dash of red pepper flakes
2 Tablespoons of chopped cashews

Preparation:

Combine the mango, cucumber, onions, and herbs.
Squeeze over lime to taste.
Season with red pepper flakes and nuts.
Toss gently.

Refrigerate for at least 20 minutes. Toss again before serving.

Low Carb Mojito

Low Carb Mojito

Serves: 1

Ingredients:

1 lime, cut into 4 wedges
8 fresh mint leaves
1/4 cup white rum
1 packet Splenda (or Stevia)
1 cup ice cubes
Club Soda

Preparation
Combine lime wedges and mint in the bottom of a large cocktail glass.
Use a muddler or the bottom of a wooden spoon to crush the mint and lime together, releasing the juices and oils.
Pour in the rum, ice, and Splenda, and use a spoon to stir.
Top off with club soda and serve garnished with an additional sprig or mint or lime slice.

Slimmer By Summer Weight Loss Challenge: Weigh-In # 4

Slimmer By Summer Weight Loss Challenge:

Week 4:  Weigh In

Here’s my weigh-in for week 4

Starting Weight:  156.0 lbs
Current Weight:  153.0 lbs
Total Pounds Lost: 3 lbs
Goal Weight: 144 lbs

Oopsies!!!  I forgot to weigh-in last week for week 3 but I stayed the same.  

For this week 4 weigh-in I’m down -2.0 pounds!!!  Woohoo!!!  I think the scale Gods felt sorry for me since I’ve been so sick.  I haven’t worked out at all and I miss it.

I’m loving the “My Fitness Pal” app for my ipod.  I’m tracking my food, exercise, water etc and it calculates everything for me.  It’s so easy and I can scan bar codes to enter my food.  Very high tech LOL.

Wishing you much success and happiness!

Marisa

Today’s Challenge: Portion Control

Today’s Challenge:  Portion Control

Today’s challenge is to read labels and watch your portions.  When starting a diet we’re very careful about what we chose to eat, we may even weigh our food and write our meals in a food diary but after awhile we stop reading labels and our portions get larger and larger and then we wonder “Why am I not losing weight anymore?  Oh it must be the diet.”  Then we move onto the next fad diet on the market.

So read labels and familiarize yourself with the food you’ve been eating.  Dust off that scale and start to weigh your food again and write it down.

Fact: 1 pound of body fat stores ~3,500 calories.

To lose 1 pound in 1 week cut back on 500 calories per day x 7 days = 3,500 calories.

At the end of the day please feel free to post here in the comment box tell me what was your biggest surprise after reading the labels again.

Today’s Challenge: Water Logged Wednesday

Today’s Challenge:  Drink up!!!

Let’s see how much water you can drink today. 

At the end of the day please feel free to post here in the comment box how much you drank today.

Today’s Challenge:Try Something New

Today’s Challenge:
Try Something New

Tuesday is for “Try Something New”.

It could be anything really.  When you’re at the gym, try an aerobics class that you’ve never done before, or a weight training machine that you’ve always wondered how it worked.  Pick up some kettle bells and have fun.

Or when at the grocery store, try a new fruit, vegetable, meat, fish that you would always walk past and wondered what it would taste like.  Then you can go online and find a new recipe and give it a go.

At the end of the day please feel free to post here in the comment box what it was that you tried for the first time.

Today’s Challenge:Count Calories and Carbs

Today’s Challenge:

Count Calories & Carbohydrates

Here’s a great tool to help you calculate how many calories you should have per day.

www.freedieting.com/tools/calorie_calculator.htm

For anyone who has a Smart Phone here’s a great app for keeping track of your food and exercise.  Or you can go on the web site and track online.

Lose it

http://www.loseit.com/

At the end of the day once you’ve counted all your calories & carbs.  Please feel free to post it here in the comment box.

Example: 

Calories  1500
Carbohydrates 60

Slimmer By Summer Weight Loss Challenge: Weigh-In # 2

Slimmer By Summer Weight Loss Challenge:

Week 2:  Weigh In

Here’s my weigh-in for week 2.

Starting Weight:  156.0 lbs
Current Weight:  155.0 lbs
Pounds Lost: 1 lbs
Goal Weight: 144 lbs

Oopsies!!!  I forgot to weigh-in last week for my first weigh in.  So here I am posting this weeks weigh-in.

This week I’ve worked out like a mad woman.  Did some Spin classes, TRX, and Weight Training.  I’m glad to see a 1 pound loss.

Wishing you much success and happiness!

Marisa

Yogourt-licious Snack

 

These three simple ingredients make a very delicious snack, packed with protein, calcium, fiber and low in carbs.

I used raw almonds for a the crunch factor but you can use roasted almonds or any other nuts you may like.

Enjoy!!

Yogurt-licious Snack

Combine 1/2 cup Source Cherry Yogurt (or any flavor you chose) =5 gr carbs
10 Raw Almonds =1 gr carbs
1 Tablespoons Fiber 1 Cereal =1 gr carbs

7 grams Total Net Carbs

Slimmer Summer Weight Loss Challenge

Hi all,

The Easter Spring Fling Weight Loss Challenge went well so I thought we could do another challenge to get us ready for the summer. 

Here are the guidelines for the
Slimmer By Summer Weight Loss Challenge:

1. The challenge will run from Friday April 13, 2012 to Friday June 22, 2012

2. You may join the challenge at any time, late-comers are most welcome.  To join the challenge,  use the comment box to post your, starting weight,  and goal weight.

Example:    Starting Weight:      190 lbs
                       Goal Weight:       175 lbs
You may choose any goal you like. This is a longer challenge than the Easter Challenge, it is 70 days, 2 months and 9 days to be exact or 10 weeks and a day or two   A realistic goal is 1-2 pounds a week.

3. Pick a day for your weekly weigh-in, and stick to it a closely as you can. Then post your current weight each week.

4. You are encouraged to share how you are doing during the challenge, and especially to give each other support.

If you have any questions, please do not hesitate to post them.

Wishing you much success and happiness!

Marisa

Baccalà Salad~Salted Cod Salad

Dried Salted Cod – Baccalà

Baccalà is Italian for salted cod. Most baccalà dishes require that the fish be soaked in water over night and changing water numerous times to remove excess saltiness.

Ingredients:

2 lbs. Soaked Baccalà for 24 hours, changing water frequently
2 stalks of celery thinly sliced
¼ cup Pitted Green Olives cut into halves
3 Tbl. Extra Virgin Olive Oil
juice of 1 lemon
1 tsp. Black Pepper
2 tsp. Garlic (chopped)
1/2 cup Fresh Parsley (chopped)

Preparation:

Boil Baccala for 10 -15 minutes, until it is soft and flakes when pulled apart.
Drain boiled Baccala in a colander.
For the dressing: In a large bowl, add celery, olives, garlic, olive oil, lemon juice, parsley and pepper.
Gently break Baccala apart by hand and add to the dressing mixture.
Mix all ingredients.
Chill for 1 hour and serve.

Happy Easter!!!

Easter Spring Fling Weight Loss Challenge: Week 7 Final Weight-In

Week 7:  Weigh In

Here’s my weigh-in for week 7.

Starting Weight: 157 lbs
Current Weight:  153.0 lbs
Pounds Lost: 4 lbs
Goal Weight: 147 lbs

Woohoo!!!  It’s the last weigh-in and even though I didn’t reach my goal for this weight loss challenge, I’m still happy the scale moved in the right direction.  I’m down 2 pounds this week.

Thanks to everyone who participated and encouraged others to stay on board.  Looking forward to seeing all your progress.

Stay Tuned for another Challenge coming your way

How did everyone do this week?  

Share your progress with us!

Low Carb Chocolate Cottage Cheese Pudding

Low Carb Chocolate Cottage Cheese Pudding

I used my hand blender to make this delicious treat.

Here’s the finished product and it was delicious.  It’s packed with protein and low in carbohydrate.

Ingredients

1/2 cup Cottage Cheese, 4% Nordica (it’s higher in fat & calories but lower in carbs)
1 tsp Splenda
1 tsp Fry’s Cocoa – unsweetened powder

 Preparation

Place everything in a food processor or use a hand blender, blend until smooth.

Nutrition Facts
Serving Size: 1 serving

Calories 120.7
Total Fat 8.1 g       
Saturated Fat 3.0 g       
Polyunsaturated Fat 0.0 g       
Monounsaturated Fat 0.0 g
Cholesterol 20.0 mg
Sodium 291.8 mg
Potassium 0.0 mg
Total Carbohydrate 5.6 g       
Dietary Fiber 0.1 g       
Sugars 4.1 g
Protein 14.1 g

Net carb: 5.5 g

What’s been on my plate

Breakfast

Lunch

Dinner

Snacks

Easter Spring Fling Weight Loss Challenge: Week 6 Weight-In

Week 6:  Weigh In

Here’s my weigh-in for week 6.

Starting Weight: 157 lbs
Current Weight:  155.4 lbs
Pounds Lost: 2 lbs
Goal Weight: 147 lbs

Holy Cow!!!  I don’t know what’s going on but I’m up 0.4.  I’m going to have to get down and dirty and really step it up a few notches since there’s just one week left for this challenge. 

How did everyone do this week?  

Share your progress with us!

Easter Spring Fling Weight Loss Challenge: Week 5 Weight-In

Week 5:  Weigh In

Here’s my weigh-in for week 5.

Starting Weight: 157 lbs
Current Weight:  155 lbs (Maintained again this week)
Pounds Lost: 2 lbs
Goal Weight: 147 lbs

I had a few temptations this week but I didn’t give in.  We can do this!!!

How did everyone do this week?  

Share your progress with us!

More on TRX Suspension Training

TRX Suspension Training

I did my first TRX class yesterday, it was intense but oh so good.  I’m a little sore on my arms but it’s a good pain.  The picture above is just a few of the exercises I did.

Sure, it looks harmless (How hard can a workout with two nylon straps really be?), but this basic tool takes bodyweight resistance training to a whole new level. You need incredible balance and coordination just to be able to use the TRX trainer, let alone complete all the recommended exercises, making it a great way for advanced exercisers to take their workouts to the next level.

TRX Explained:

Integrated functional training promotes multi-muscle movements that combine lower body, upper body and the core in one. It tasks the body and mind.

Think of any mainstream exercises, bench press, squat, lunge rows, sit ups, all these moves can be replicated using the TRX Training System, but the design allows increased muscle involvement with co-ordination and your core is always activated this means results in a tighter mid section, better posture and a leaner figure.

It is transportable and once correctly anchored to a safe place such as a frame, it uses your bodyweight as resistance. It is designed for beginners and athletes as you can adjust the length of the straps to make the movement easier or more difficult.

It was developed and tested in conjunction with the U.S navy seals, so you can appreciate this kit doesn’t waste time and has become part of many sporting establishments, and commercial gyms around the world for the one and only reason….it works.

The TRX Training System promotes balance, agility, speed, co-ordination, strength and endurance and implementing this as part of your training plan will ensures all your muscles work together thus decreasing the risk of imbalances and injury.