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A retelling of my life in DC and all the stupid ass sh!t I get myself into...



Let the Good Cheese Roll pt. 6

We have just passed week 6 and are approaching the half way mark. Some of us are doing very well indeed!! Now after 1.5+ months down, it’s easy to start getting bored and frustrated with this whole thing and quit. Well, that’s one option. But a better option is to remember that Fitness and eating healthy aren’t just a contest to win... This is a way of life. These 14 weeks that we will have spent working together to try to lose a couple pounds of fat are intended to give you a running start towards your long term fitness goals. I’m not implying that you have to spend 3 hours a day, 6 days a week in the gym and only eat rabbit food every day indefinitely!! I just suggest that you incorporate a few more low fat recipes into your week. Always try to do a little something more to keep your body challenged. Use some of the Did you know statements that I’ve sent out in your emails to help your work out routine and your eating habits. I truly hope these tips have helped you, b/c I know for a fact if you take them to heart they will!
Don’t get frustrated, don’t give up!

Did you know...
*Whether your goal is to tone, get strong, gain muscle, heal from an injury, or participate in a sport activity, that you need to feed your muscles! It's even important to feed your muscles when we are on a weight loss plan to get lean.
*That you can eat more food by eating high volume low calorie foods? Salads and vegetables top the list. Get creative and eat these as often and as much as possible. Eating foods which take more time to chew while giving us a larger portion, fill us up without filling us out.

Healthy Recipe of the Week
Americana Pot Roast (courtesy of Cooking Light)

Ingredients
Cooking spray
1 (4-pound) boned rump roast
6 cups (1/4-inch-thick) sliced onion (about 3 medium)
2 tablespoons Hungarian sweet paprika
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
3 garlic cloves, crushed
1/2 cup water
1/2 cup dry red wine or 2 tablespoons red wine vinegar
1 (14 1/4-ounce) can low-salt beef broth
6 small red potatoes (about 1 pound)
1/2 teaspoon salt
1/4 teaspoon black pepper
6 carrots, cut into 1 1/2-inch-thick pieces (about 1 pound)

Preparation
Preheat oven to 300°. Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add roast, browning on all sides. Remove from pan; reduce heat to medium. Add onion; sauté 10 minutes. Add paprika, basil, oregano, thyme, and garlic; sauté 1 minute. Add water, wine, and broth; bring to a boil. Peel a 1/2-inch strip around each potato. Stir in salt, pepper, carrots, and potatoes. Return roast to pan. Cover and bake at 300° for 2 hours. Turn roast; cover and bake an additional hour or until tender. Serve with vegetables and broth.

Yield
10 servings (serving size: 3 ounces beef, 2/3 cup vegetables, and 1/4 cup broth)
The leftover broth and beef from this pot roast also provide the foundation for Cooking Light’s Cozy Shephard's Pie!!

Nutritional Information
CALORIES 237(22% from fat); FAT 5.7g (sat 1.9g,mono 2.1g,poly 0.4g); PROTEIN 30.1g; CHOLESTEROL 76mg; CALCIUM 38mg; SODIUM 354mg; FIBER 3g; IRON 3.8mg; CARBOHYDRATE 15.

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posted by Cptn S.A. Ho @ 10:27 AM, ,




Let the Good Cheese Roll pt. 5

OMG... Everyone gained weight this week. Not one or two, everyone!!

Weeks 4 & 5 have passed and I'm certain you are all eager to see what the standings are. Well, rest assured that they are posted below for your viewing. But first, I want to take a minute to point out that we are at the 5 week mark. This is about the time your body has adjusted to all the effort you have been putting into your diet and fitness routines and your results have plateaued which makes you feel like you aren't making progress. This isn't the case. Your body has become more fit and more capable of burning the calories that you have taken in. It has adjusted to your routine. It's time to switch it up!! If you've been spending 15 minutes a day on the treadmill, then it's time to switch over to the stair-master or bike. It's time to adjust the intensity, variety, or even incorporate strength training into your work out. If you have been eating the exact same breakfast, then it's time for a change.
I am personally guilty of the monotonous food/routine, and the results of this week have shown for me. I invite everyone to take a walk on the sunny days we've been seeing to the cafeteria and back for lunch instead of jumping in your car for a burger from BK or Mickey D's. In the evenings, instead of being stuck in the mess that we call our commute home, try hitting the gym. By the time you drive home at 7pm, the commute will be a breeze! Let's all keep up the hard work, try something new this week and the scale will show you the difference next Thursday!

Did you know...
*That getting enough sleep could be an issue for you? Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.
*You should check your nutrition. The more active you are, the more calories your body may need - it needs calories to burn fat and to build muscle, you may need to eat more frequently, stick to healthier meals and light snacks.
*That dropping sets can help you break the plateau? This sadistic principle will shock your body like you never thought possible. Unlike pyramiding (adding more weight to each following set), instead of adding more weight, decrease the poundage as you go along, while maintaining the same reps. Start your exercise the same as always (8-12 reps), but as soon as you are done, reduce the amount of weight and quickly perform another set. Continue doing so until you can't execute a set, even with the smallest amount of weight.

Healthy Recipe of the Week
Vegetarian Chili (courtesy of Cooking Light)

Ingredients
Cooking spray
2 cups chopped onion
3/4 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1 garlic clove, minced
1 tablespoon chili powder
1 teaspoon dried Italian seasoning
1 (16-ounce) can Great Northern beans, rinsed and drained
1 (15-ounce) can tomato sauce
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
5 teaspoons grated Parmesan cheese

Preparation
Place a Dutch oven coated with cooking spray over medium-high heat until hot. Add onion and peppers, and sauté 10 minutes or until tender. Add garlic; sauté 30 seconds. Add chili powder and next 6 ingredients (chili powder through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Ladle into soup bowls; sprinkle with cheese.

Yield
5 servings (serving size: 1 1/2-cups chili and 1 teaspoon cheese)

Nutritional Information
CALORIES 281(7% from fat); FAT 2.1g (sat 0.6g,mono 0.3g,poly 0.7g); PROTEIN 17g; CHOLESTEROL 1mg; CALCIUM 155mg; SODIUM 948mg; FIBER 9.5g; IRON 5.8mg; CARBOHYDRATE 53.2g

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posted by Cptn S.A. Ho @ 4:04 PM, ,