turkey day 10k + november goals

happy NOVEMBER &  friday :)

let's celebrate.  have some pancakes.

i made a big one for Chiso's breakfast yesterday.  since he hadn't had them in a while (we switched to Ezekiel's cinnamon raisin bread for a little bit) he killed the whole thing in a few minutes.

it was topped with some cinnamon and a drizzle of walden farms pancake syrup.

SO, what are your fitness and nutrition goals for this month?  how often do you make goals anyway?  do you even make them? daily? weekly? monthly? making goals has become an incredibly useful tool for me now that i'm in off-season with my competition training.  whenever i write ANYTHING down (grocery list, an event, reminder, whatever) Sonny feels the need to remind me what year it is and to document things electronically.  well sometimes i don't want to!  i mean seriously.  i enjoy writing out my grocery list by hand and crossing off items one by one while i'm at the store.  i just do.  i'm pretty sure it's cause my mom did/does that.  i also like to group all my items together (frozen, produce, etc.) as i take them out of my basket and put them on the belt at checkout.  Sonny finally understands this and lets me do my thing :lol:  anyway, it will take me longer to type my entire list into my phone... and then what if it dies!?

i did a reverse selfie (which is way freakin harder to do than i thought) of my october progress which was to eat as clean as possible and to add more definition all over, especially my abs.  i stuck with my clean eating for the most part even though these weekend parties filled with pizza and cake got me a few times!   but i stayed inside my 80/20 rule, so it's all good.  i also upped my weight training and decreased my cardio.  i'd love to stay where i am right right now so that when i compete again, i'll be at an acceptable 'starting' place.

 le’s NOVEMBER 2012 fitness and nutrition goals 

• continue to stay on track with my meal plan and clean eating
• ENJOY Thanksgiving to the fullest – no meal plan, scale, nothin’ on that day
• Run this 10K on turkey day ----> http://turkeytrot.shelteringarms.org/  and beat my current PR!
• Add HIIT back into my current workout routine (sprints 2x’s a week)
• Take my ab workouts more serious

ok those are mine!  whether you write them or type your goals, just make some.   i'm not just running a 10k so i can eat like a crazy woman on TG, but  i already planned to workout anyway.  i know my gym class will be canceled like it is every year, but i'd totally be there at 5:30am sharp for anyone who wanted to get in a great weight workout that morning.

have you ever worked out on Thanksgiving Day???  

  my little Ruggles Green lunch date from the weekend inspired me to throw a butternut squash in our grocery basket.

 i threw the whole thing in the oven for about 20-25 minutes on 400 degrees.  after it cooled, i cut it in half, long ways.

i think i got pretty darn close to their Famous Butternut Squash.  in terms of taste, not looks, apparently.

at least Chiso thinks so- he liked it *wipes forehead*.   i used:

squash:

• walden farms pancake syrup (instead of the maple syrup)
• i can't believe it's not butter spray butter
• few dashes of cinnamon
• dash of salt

topping:

• crunchy lite granola (bulk bins at HEB/Whole Foods)
• coconut crystals (found at Whole Foods)

that's all that's in there and it was too simple to be that good.  i didn't measure a thing though and just threw it together, fyi.  i was gonna cut it into chunks and throw it in the blender, but it was soft enough to just whip/mash up in a bowl by hand.  also,  i didn't have graham crackers like the original recipe, but Sonny's lite crunchy granola worked out fine.

does he look warm?  bless his heart.  i hadn't been outside since my eeeeearly morning workout, so i assumed it was still pretty cool out.  not quite.

i took him out of the jacket and he took the hat off himself lol.  Moms, if you don't have a jogging stroller, INVEST in one.  no gym membership required.  your post baby body journey starts with some good ol' walking.  you'll be jogging/running again eventually though, and you'll be able to knock out two birds with one stone!  family time and exercise.  never let your little one be your excuse...only your reason.  we were blessed with this stroller as a baby shower gift and i am SOOOOO grateful for it.

i used the last of that fresh atlantic salmon we bought to make breakfast tacos for meal #4 that night.  i put this concoction together in my head while on our evening walk- fresh salmon, avocado, egg whites, shredded almond cheese all on a Ezekiel sprouted grain corn tortilla. yum!  the tortillas pretty much broke apart once i picked it up :( , but hey it all went to the same place.

we topped them with cilantro and salsa first.

after that, i went to my freezer for the next best thing since we're outta salmon right now- tilapia!  i baked a few pans of garlic and herb tilapia in the oven so i could prep some more meals to get us through the week.

i also made so fresh steamed asparagus for our green vegetable. lots of lemon pepper and Pam.

meal #5  for that evening consisted of spaghetti squash i baked earlier in the week, tilapia, and asparagus. i just rolled up two fork fulls of the squash and made it look like little pasta nests.  then i sprinkled them with garlic and herb seasoning and some dried parsley.

Chiso and i are gearing up to support Sonny in his 2nd bodybuilding show this weekend!

we are so ready to cheer him on :)

a trophy would be awesome, but i get to bring the man home with me! whoop whoop!

le

weekend eats

so i used to REALLY let loose and eat whatever and however much i wanted on the weekends.  but i always despised how i felt on mondays... especially during my workout.  i felt greasy.. heavy.. and kinda sick to my stomach.  i don't like that feeling.  and it's not like i didn't work out on the weekends either!  clearly it was what and how much junk i was putting into my body that made me feel that way.

saturday morning started off like it normally does- at the gym.  shoulders, cardio, abs and stretching.  i've been making it a point to stretch after my workouts and now i feel incomplete if i don't do it!  that's how it should be.  i'm the same way with water.  when i force myself to down a bottle with every meal, i start craving it over time.  that's also when i start collecting empty bottles from EVERYWHERE!!!  every cup holder in the cars, piled up on my end table, and all over the house.

i got in and out super early cause i had a baby shower to attend for a friend of mine.

Lululemon is a beast with the slimming effect, seriously!!!! she'll also slim the heck outta your wallet though, my goodness.

first things first, lol! kidding.  really though, this cake gave my cake lady a SPRINT for her money.  it was from Ooh La La Sweets. do you see how ginormous that cake is?  that's only half a sheet :shock:

we were all watching Emily open her gifts (Chiso tried to help) and even after all that cuteness, the thought of having a girl still scares me!!  i know she'll come at the most perfect time..... but i could totally do a few more boys.

nevertheless, we cannot wait to meet baby Audrey:) a HUGE congrats to Mike and Emily on their precious blessing and addition to their family.  our little boys are close in age and i remember us both taking fitness classes and bouncing around the workout room, big bellies and all!

the lovely hostess on the left is my girl, Anna.  she's an instructor too, can't you tell!? she's also a huge part of my inspiration for becoming an instructor in the first place.  i'm so grateful for her friendship.

 'we don't even have to try, it's always a good time!!' :)

ok back to this cake though!! the icing was subtly sweet. i LOVE that.  it's like they got the recipe just right.  it's not the  heavy, super-sugary icing, and not the fluffy non-dairy whipped topping either.  it's... perfect.  the right consistency, texture, everything.

white french vanilla cake iced  with vanilla buttercreme and filled with chocolate mousse w/ chocolate chips. YES. what a combo. definitely something i'd put together myself.  and pink sprinkles!

next, we went to meet my bro for lunch and also to attend a kiddie Halloween event in the same area.

Matt chose Ruggles Green and we scored some awesome seats facing the courtyard where all the action was.

kids in costumes everywhere!

 the view + the  awesome fall weather +  family = my heart overflowing with joy.

#thelittlethings

Matt ordered his usual-  bison (or turkey) burger with sweet potato fries.

is this rude?

i ordered a side of their famous organic butternut squash and split it with Chiso.  i was still full from the shower.

i get this whether Chiso is present or not though!  i Googled the recipe immediately while we were sitting there.

duplication recipe WILL be happening.

i'm glad he enjoyed it so much- he's been turning away vegetables left and right.  i'm sure that graham cracker crust had something to do with it.

oh and we had more cake. Anna cut us a huuuuuuge chunk lol! my mind screamed 'nooooooo', but my taste buds said 'heck yes', 'why not?', and 'burn it off tomorrow'.

 the event was over and they were cleaning up by the time we finished.  we let Chiso run around and expend some energy for a little bit though.

when we got home, it was time for me to eat again, so i cut up a sweet potato and made some chips in the oven.

i also put a chunk of baked salmon, fresh steamed spinach, a fried egg, some reduced sugar ketchup, and spicy mustard on an Ezekiel sprouted grain wrap.

early service on sunday was fantastic.  it never fails- i always want to go OUT to breakfast after church!  apparently Sonny felt the same way cause he starting driving the opposite direction of home without saying a word.

we ended up at The Egg & I.  that was Chiso's cheat meal!

at first i ordered their 'Granny Smith Chicken Salad' and silly me neglected to ask how it was prepared.  it was chicken salad on top of actual salad.  you know, that mayo-laden, creamy stuff that is usually full of fat.  i despise having to return my food or ask my waiter/waitress for anything extra (i've always been that way) but this time...i couldn't do it.  i had it replaced with their citrus chicken salad and double checked that the meat was grilled.  it was topped with raw red pepper, red onions, candied walnuts, and cilantro.

i also ordered some pecan coffee, but these were my only sweetener options, booooooo.  artificial everything...not good.

i 

so i reached in my purse and pulled out one of my 'stevia in the raw' packets.  always be prepared.  ladies, stash a few in each of your bags so if you happen to switch it up real quick before heading out, you'll be covered.

'the best paaaart of wakin' up, is stevia in your cup.'

Sonny had a 6 ounce steak and a few cups of steamed spinach.  he's competing soon, so he's staying on track with his clean diet.

 however,  he  did help me ensure Chiso's waffles were OK for consumption :lol:

afterwards? grocery shopping!!! i KNOW!  i can't believe Sonny went WITH ME again either! twice in one month!  or maybe it's cause i told him fresh salmon was on sale and that's all he's eating for his last week of competition prep. hmmmmm

we took advantage and got a couple lbs.  i seasoned these puppies as soon as we got home.  mc cormick bbq and dried parsley on one slab,

12 min. in a 450 degree oven.

and then i did a lemon pepper/dried parsley slab as well.

and then i hit the gym and put in some work on these legs.

i did the same leg circuit from last week.

we ended our evening and weekend with a walk down the block.

the big day is tomorrow- remember, MODERATION!!! have fun and be super safe.

i'm gonna give out candy + a  piece of fruit.  i'm so serious.

le

made with LOVE

i had a cooking date with my sister-friend, Ogechi recently.

she's heeeeeere!  i snapped this right after she rang the doorbell-  i was so excited to spend some girl time together hanging out, cooking, and EATING.

Ogechi brought me some of this insanely good sweet potato black bean soup while i was in the hospital having Chiso, and again once we got home and adjusted to being a 3 member family.  so this recipe is AAAALLLL her! she gets 100% credit and nothing but 100% gratitude from me.

 it was a no-brainer as to what we'd be making for our cooking date.

'just be natural, Ogechi!' lol.

Sonny better be glad he wasn't home cause he knows he woulda been our photographer for the evening.

 she brought the bulk of the ingredients with her and even some gifts for me:

SEASONINGS!!!!!!! :shock:  smoky chipotle...it smelled magical.

and some sweet smoked paprika.  will that not be BOMBTASTIC on some  fresh salmon!?

this girl loooooooooves the spice aisle @ Marshalls and hooked me up big time.  she also brought me some hickory smoked salt.  i have been convinced to go look around for more spice aisle goodies at Marshalls / Home Goods / T. J. Maxx for sure.

we broke out all the ingredients on the island, and yaaaaay, she brought the Bragg's liquid aminos!!! then, Ogechi whipped out her kitchen knife.

yes, she brought her own knife!  i completely understand... i'm the same way with my own kitchen utensils and pots and pans.  she was slicing and dicing away on the onions, garlic and sweet potatoes with her impressive knife skills, my goodness.  i was in awe cause ummmm....   i put the rough in rough chop :lol:

'i just love the sound of sizzling vegetables.'

me too Ogechi, me too.

medjool dates- sweet and chewy.  Ogechi brought these with her, but i had some fake medjools (they were cheaper *shrugs*) i bought in bulk from HEB last week. they have been sitting on my counter staring at me since then.  i've seen them used in pie crusts for vegan recipes and i plan on making some key lime pie soon, just in time for turkey day next month!

my kitchen

smelled

AMAZING.

p.s. remove the bay leaves after the soup is done; they get bitter if  left in too long.

time to taste!  a few pinches of salt and some fresh cilantro made it perfect.

Chi enjoyed his dinner and the show.

sweet potato black bean soup

the stuff:

• 2 cans black beans, drained and rinsed
• 1 can red beans, drained and rinsed
• 1  large sweet potato
• 1 can diced tomatoes (may use fresh as well)
• 1 cup frozen sweet corn (may use canned)
• 1/4 cup salsa
• 1 medium onion
• 3 cloves fresh garlic
• 3 medjool dates chopped
• 1 tbsp fresh ginger, grated
• 2 tbsp smoky paprika chipotle seasoning- (can use regular paprika, no worries)
• 1 tsp cumin
• *1 tsp smokey sweet paprika.....(add this more for color but it gives a nice smokey taste too) optional!
• 1/2 cube low sodium veggie bouillon
• 1 tbsp Bragg's liquid aminos
• salt & pepper to taste (or chili powder)
• 1-2 bay leaves
• 1-2tbsp olive oil (may use vegetable oil)
• 3 cups broth or stock
• 3 cups water

do this:

1. chop the onions, garlic & cut sweet potatoes into bite sizes.
2.  heat oil in sauce pan on medium heat, add onions, garlic and sweet potatoes. saute for 3-5mins.
3.  while veggies are sautéing, rinse beans very well (this helps keep the soup color pretty & not muddy brown & washing off extra salt too).
4. after 3-5mins of sautéing, add the stock to the pot.
5. throw everything else in.....the beans, tomatoes, salsa, dates, corn, bouillon cube (melt this with a lil warm water first) ginger, all seasonings and top off with water.
6. add enough liquid to make it soup. remember, the size of the soup will reduce a bit as it simmers.
7. cover and let simmer for about 30mins.
8. taste and adjust seasoning (some salt or even an extra dash of Braggs ) as needed, then top with cilantro, cheese avocado, lime, sriracha, etc.

 Ogechi enjoyed a bowl topped with plenty of ripe, creamy avocado.

 i almost titled this post 'soup and sisters'.  sooooooo corny.

i've been eating the leftovers for the past few days and topping it with almond cheese and avocado- it just keeps getting BETTER AND BETTER!

make some for someone you love.

thank you x's infinity, Ogechi. xoxo

le

light & lean black bean pumpkin chicken chili

this morning started out with an invigorating weight workout.  every time i drive to the gym early in the AM feeling crappy from not enough sleep or just plain tired, i always, and i do mean always, end up feeling the complete opposite immediately afterwards.

then my day REALLY got started with some pancakes.

banana -oat surprise! pancakes.

surprise.  i promise i'll use a different fruit sooner than later.

i drizzled them with my precious Walden Farms syrup.  i now have  a small inventory of bottles in my pantry.  ever hit the store and the one (or few ) item you need is completely gone!? that's been happening to me lately.  Hunt's reduced sugar ketchup....GONE. every other freakin kind of  hunts ketchup is just sitting there collecting dust, untouched.  rows perfectly straight.  Mc Cormick smokehouse maple seasoning... nowhere to be found.  the entire row! coincidence?!?  vegan whipped topping... :roll:  do all my readers live in this area or what LOL

well HEB did have fresh salmon on sale and plenty of it.  i always keep my eye on it and 3.97 is the lowest i've ever seen it go.  so, i got a few pounds.  large shrimp were also going for that same price, so that went in my cart too.  i seasoned a hunk of salmon with garlic and herb seasoning and roasted it in the oven along with some zucchini for lunch today.   healthy,  fresh, and light.  clean eating makes you FEEL that way too.  i also had two slices of sprouted grain sesame Ezekiel bread along with it.

i also bought some 99% lean ground turkey and cooked it up with cilantro, onions, shallots, curry, chili powder, pepper, and liquid aminos  last night for dinner.  i had just come in from the gym and had a craving for some cheesy enchiladas!!!

so i used that turkey mix and combined it with fresh spinach, La Tortilla Factory white-wheat soft wraps, Trader Joe's organic pizza sauce, plenty of shredded rice cheese, and fresh avocado.  healthy, low-fat, low-carb, delish, and GUILT-FREE.

so as i was checking out of HEB, the best grocery store ever in life, this caught my eye.  look at all those special options!!

did i mention i was still inside HEB?

who puts a mini self-serve fro-yo shop complete with not only low/no fat options but gluten and dairy-free as well inside a grocery store!?

it doesn't matter. *sheds a tear or four* two of my fave things under one roof.

did you know that a red bell pepper is green first?  it doesn't grow red. did you know that? i didn't.  i believe my co-worker told me that a while ago.  now, it's happening on my kitchen island. cool.

nugget of info about red bell peps:

'These are more mature than green, orange or yellow bell peppers. They are rich in carotenoid phytonutrients and contain almost eleven times more beta-carotene than green bell peppers as well as one and a half times more vitamin C. Red Bell Peppers have a sweet, almost fruity taste. Pimento and paprika are both prepared from red bell peppers.'

must be why they are so expensive :shock:

almost done, last thing!

light & lean black bean pumpkin chicken chili

the stuff:

• 1/2 cup sweet corn
• 2 medium chopped tomatoes
• 4oz lean ground chicken breast
• 2 tbsp Bragg's liquid aminos
• 1 can pure pumpkin
• 1/2 tsp pumpkin spice
• 1 tsp chili powder
• 1 tsp cumin
• 2 bay leaves
• 1 tsp smoked papripka
• 1 4 oz can no salt added tomato sauce
• 1 cup low sodium chicken broth (or water)
• 1/2 cup no salt added black beans (drained and rinsed)
•  1 medium shallot, chopped
• 1 medium-large yellow onion, chopped
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• couple sprigs fresh cilantro, chopped
• 1-2 tsp sea salt (to taste)
• 1 cup mushrooms (optional)

i split the entire pot into 5 bowls of chili.

1 serving = 1 bowl

do this:

chop up the onions, shallots, and  half of the cilantro, and cook it in a medium heated pot until translucent.  throw in your ground chicken along with your spices and liquid aminos and cook it until there is no more pink. dump all your vegetables, canned pumpkin, tomato sauce, beans and chicken stock in...everything except the cilantro and salt.  bring to a boil, then let simmer for 10-15 minutes on low heat. add more chopped cilantro and stir.  now, taste it, and add the appropriate amount of salt to your liking.  this will taste EVER better the next day!

i made a bowl for myself and topped it with fresh avocado, goat cheese, and corn thins on the side.

Sonny had a nice big helping of it too.

i'm so excited- i had a cooking date tonight with one of my dear friends!! can't wait to share what we created- good times and good food.

nite!

le

dark chocolate pumpkin spice fudge brownies

crazy good 5:30 am workout this fine tuesday morning!  got through 1 hour of Total Conditioning,  a Lifetime Athletic signature formatted class.  almost 700 cals burned!  i set aside some time every monday to sit down and write out exercises for my class.  i have always sucked at making up stuff on the spot- that never goes great for me.  like i could never be given a mic and asked to 'say a few words' at an event... omg.  i'd totally pee on myself.  however if  i'm to speak about health, fitness, or FOOD, i'd be straight!!

i'm no longer unbeweavable.  i know sew-ins are supposed to last way longer than one month lol, but that's all i could take.  i definitely sweat out my perm this morning and i'll be smelling it for the next few days.   aaaaand so will anybody on the elliptical to the left and right of me :lol:

after  my class, i did a quick upper body circuit cause i didn't get to finish my workout from last night. i did:

bench press 4 x 10

machine curls 4 x 12

machine tricep extensions 4 x 12

machine pull ups 4 x 10

pushups 4 x 10

cable flyes 3  x 12

with moderate - heavy weight.   didn't do abs cause i do them at the end of my class.

breakfast was my banana-cinnamon oats and spinach egg white omelette as usual. dinner last night though.....

i was imagining making and eating this while on the elliptical, not even kidding.  could not get home fast enough.

grilled chicken BBQ pizza.

i used mc. cormick BBQ seasoned grilled chicken, Trader Joe's organic pizza sauce, roma tomatoes, shredded rice cheese, and fresh cilantro on an oatmeal/egg white pizza crust.  i made two out of one serving and killed them both immediately.

are you stocked up on canned pumpkin through the winter? lol.  i have way too many cans of it in my pantry right now.  i bought so many at once though cause there was a shortage last year.  i use canned pumpkin all year round though, and pumpkin pie is my fave next to key lime.   pure pumpkin is low-fat, low sugar, low carb, and has plenty of fiber.  great for sweet and savory dishes, just like sweet potatoes.

i cannot wait until Chiso can participate more with me in the kitchen!  i have so many fun cooking projects planned.  for now, he's my studio audience and listens to all my cooking demos.  yeah right, he only sticks around if i give him snacks.

my little hamburglar munching on strawberry magic pop, his fave. this week.

Sonny requested brownies, so i made some with canned pumpkin. who the heck knows who created this recipe first, but i got it from Hungry Girl a couple years back.  it's just 1 can pure pumpkin mixed with 1 box of  brownie mix.  no oil, eggs, or butter.  i added a few thangs though.

dark chocolate pumpkin spice fudge brownies

the stuff:

• 1 box fudge brownies (your fave brand)
• 1 can Libby's pure pumpkin
• 1/2 tsp pumpkin spice
• 1 tsp vanilla
• 1/4 cup dark chocolate chips (optional)

i cut 15 servings outta my loaves.

do this:

set oven to 350 and mix everything together in a big bowl until smooth.  no lumps or dry spots.  cooking times vary..but since the batter is thicker than normal, take it out after baking it for the required time according to the kind of pan you use and do the toothpick test.

 

 hey, the stats are still waaaay lower than the normal box recipe.

made two loaves instead of using a rectangle or square pan- one with chocolate chips, and one without. which was stupid cause all our visitors ate the one with chips.

and that's why!  i microwaved a piece for a few seconds until the chocolate melted a little, then topped it with some vegan whipped topping (found at HEB in the vegan/produce department).

YUM-MAY.

what are you gonna be for Halloween this year?

le