Monday, May 24, 2010
So sad
I'm feeling so sad and lost right. Can't divulge why...just that I'm going through something so hard. I don't know what I'm going to do. It's like I have a fork in the road and not sure which way to go. Sad, sad, sad.
Saturday, May 15, 2010
WOrk out of the day 05-15-2010
Heading out to run 6 miles in the gorgeous sunshine. Also will be doing a lot of leg work today. Squats and lunges. Lunges and squats. And, abs. Lots and lots of ab work today.
Work out of the day 05-14-2010
Really short on time yesterday morning and I only got in 2 miles of sprints intervals.
Thursday, May 13, 2010
Work out of the day 05-13-2010
I had my doctor's appointment this morning and again doctor reiterated that I needed to drop more weight. If I hang on to the extra weight there's 100% chance I will develop diabetes. But first she said, "Great! You lost 11 lbs! Now I want you to drop 20 by the end of 2010!" FML.
Anyhow, this morning I ran 4 miles because I literally only had 40 minutes. I vowed to return to complete my weight session, which I just finished. I worked on biceps, shoulders, triceps and abs. Exercises are as follows:
bicep curls 3 sets of 12 @ 15lbs
seated bicep curls 3 sets of 10 @ 15 lbs
hammer curls 3 sets of 10 @ 12 lbs
cable curls 3 sets of 12 @ 45lbs
dips 3 sets of 10 (OUCH)
tricep pull downs 3 sets of 12 @ 50 lbs
one armed tricep kick backs 3 sets of 10 @ 10 lbs
300 crunches varying from bicycles, regular crunches, on the ball, hanging leg raises etc. OUCH
Now, I'm getting ready to enjoy dinner consisting of salmon, spinach, brown rice and cucumber salad with a TON of water. Cheers!
Anyhow, this morning I ran 4 miles because I literally only had 40 minutes. I vowed to return to complete my weight session, which I just finished. I worked on biceps, shoulders, triceps and abs. Exercises are as follows:
bicep curls 3 sets of 12 @ 15lbs
seated bicep curls 3 sets of 10 @ 15 lbs
hammer curls 3 sets of 10 @ 12 lbs
cable curls 3 sets of 12 @ 45lbs
dips 3 sets of 10 (OUCH)
tricep pull downs 3 sets of 12 @ 50 lbs
one armed tricep kick backs 3 sets of 10 @ 10 lbs
300 crunches varying from bicycles, regular crunches, on the ball, hanging leg raises etc. OUCH
Now, I'm getting ready to enjoy dinner consisting of salmon, spinach, brown rice and cucumber salad with a TON of water. Cheers!
Monday, May 3, 2010
Super healthy hummus recipe
I love hummus but find that it can be really fattening if you buy store bought. Since I love making as many foods as I can from scratch, I thought I'd pass along this recipe.
Ingredients
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil
Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.
Nutritional Information
Amount Per Serving Calories: 54
Total Fat: 2.5g
Cholesterol: 0mg
Original recipe can be found here. Enjoy!
Ingredients
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil
Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.
Nutritional Information
Amount Per Serving Calories: 54
Total Fat: 2.5g
Cholesterol: 0mg
Original recipe can be found here. Enjoy!
Sunday, May 2, 2010
Chicken Pho (pho ga) Recipe
If you know me in real life, you know I love to eat and cook. It is so relaxing for me and I also love feeding my friends and family. One thing I think every person should know how to make is pho. This particular recipe is for Chicken Pho. I'm thinking of having pho and inviting people to come over for pho cooking lesson at my casa.
So....here's the recipe:
For a 5-quart stock pot, you'll need:
1-lb package of Vietnamese Flat Thin Rice Noodles
1 whole chicken
1 onion
1 2-inch knob of ginger
1 stick of cinnamon
About 4 star anise pods
About a half a dozen cloves
About 4 cardamom pods if you have it
About half a head of garlic
2 tsp salt
Vietnamese Fish Sauce to taste (my favorite is three crab fish sauce : http://importfood.com/satc2401.html)
Serve with:
Bean Sprouts
Quartered limes
Sliced Scallions
Cilantro
Thinly sliced onions
Sriracha chili sauce (cock sauce)
Hoisin Suace
1. Char the spices (star anise, cinnamon, onions, cloves, garlic and ginger). I usually broil on high in the oven for 10 - 15 minutes. Cooking time depends on your oven...but I usually broil it enough so that the ginger is nicely browned...not black.
2. Put these items into a cheesecloth if you don't want spices to float around in the broth.
3. In a large stock pot, boil the 5 quarts of water and add whole chicken and above spices. Once water comes to a boil, add 2 tsp of salt and turn the heat down to medium low and let the stock simmer for about an hour.
4. My mom usually lets the chicken stock cool down and then refridgerates for a few hours so the fat has solidified and is easily scooped out.
5. Remove the chicken from the pot and shred the chicken into large chunks. Set aside.
6. Transfer the bones back into the pot and bring back to a boil. Simmer on low for another hour or so.
7. In a seperate pot, bring half a pot of water to boil so you can cook the pho noodles.
8. Once noodles are cooked, strain and move to a serving bowl, add desired amount of stock and serve with bean sprouts, etc.
So....here's the recipe:
For a 5-quart stock pot, you'll need:
1-lb package of Vietnamese Flat Thin Rice Noodles
1 whole chicken
1 onion
1 2-inch knob of ginger
1 stick of cinnamon
About 4 star anise pods
About a half a dozen cloves
About 4 cardamom pods if you have it
About half a head of garlic
2 tsp salt
Vietnamese Fish Sauce to taste (my favorite is three crab fish sauce : http://importfood.com/satc2401.html)
Serve with:
Bean Sprouts
Quartered limes
Sliced Scallions
Cilantro
Thinly sliced onions
Sriracha chili sauce (cock sauce)
Hoisin Suace
1. Char the spices (star anise, cinnamon, onions, cloves, garlic and ginger). I usually broil on high in the oven for 10 - 15 minutes. Cooking time depends on your oven...but I usually broil it enough so that the ginger is nicely browned...not black.
2. Put these items into a cheesecloth if you don't want spices to float around in the broth.
3. In a large stock pot, boil the 5 quarts of water and add whole chicken and above spices. Once water comes to a boil, add 2 tsp of salt and turn the heat down to medium low and let the stock simmer for about an hour.
4. My mom usually lets the chicken stock cool down and then refridgerates for a few hours so the fat has solidified and is easily scooped out.
5. Remove the chicken from the pot and shred the chicken into large chunks. Set aside.
6. Transfer the bones back into the pot and bring back to a boil. Simmer on low for another hour or so.
7. In a seperate pot, bring half a pot of water to boil so you can cook the pho noodles.
8. Once noodles are cooked, strain and move to a serving bowl, add desired amount of stock and serve with bean sprouts, etc.
I'm back!
Sorry for the long break in blogging. I've since had the flu, sinus infection and ear infection all in the last couple of months. Coupled with work, kids and life in general, it's needless to say that I've been absent.
I was told by my doctor recently that I need to lose a ton of weight and due to my height (5'0") I should weight between 95 - 110 lbs in order to meet my BMI. This is apparently very important due to my mom's underlying health issues - stroke, high blood pressure, diabetes and recently diagnosed liver disease (NASH). And of course, I weigh significantly more than 110 lbs.
Since that appointment with my doctor, I've gone on a diet for the first time in my life. I've always just worked out with the thought that since I work out so hard, I should be able to eat whatever I want. Well, my doctor very sternly put me in my place and said that with all of my mom's issues, it's only a matter of time that I develop some of her symptoms if I don't take care of myself through diet and exercise. I can work out hardcore for days but my downfall is my diet. I love food and being told I have to eat less of it made me super sad.
To help me in my quest to lose weight, I've given up white rice completely and at first it was TORTUROUS. I mean, if you know me, I love my rice. I would eat rice for breakfast, lunch, dinner, snacks and with everything. I swear I was having rice withdrawals and even had dreams of sticking my face in the rice fields just to be close to it again. But, I am very proud of myself because the last time I had white rice was on 04/19/2010. I've only had about 2 servings (1/2 cup portions) of wild brown rice. I think I'm over my period of missing rice, although I do crave yummy foods such as shrimp fried rice and congee. I really, really, really love congee. I mean, what's dim sum without congee??? Maybe that's why I won't go to dim sum anymore :(
Additionally, I've also really tried to eat a very clean diet. Instead of having a whole egg, I now eat only egg whites. I usually don't eat sweets either but the few occasions where I would indulge in banana bread or chocolate chip coffee are even more far and between. I've also measured serving sizes to keep track of my calories. I also try to make everything from scratch and the only way I've stuck to eating really clean is to pack my breakfast, lunch and snacks for work the night before. I also log everything into www.fitday.com or in my blackberry app. I'm allowed approximately 1600-1700 calories a day in order to lose about 1-2 lbs a week and tracking every morsel of food has really helped me stay on course. A sample of my diet has looked like this:
Breakfast:
1 egg yolk, 4 egg white omelet with handful of chopped spinach, 1/4 cup red bell peppers, 1/2 chicken w/ sausage apple.
1 red delicious apple
Snack:
1 cup Fage greek yogurt with 1 tablespoon of honey bunches of oat cereal and 1/4 cup frozen blue berries
Lunch:
2 cups Chicken stifry with chicken, red bell peppers, ginger and garlic
Snack:
1 large fugi apple w/ 2 tablespoons of Adams peanut butter
Grande soy hazel nut latte (iced)
Dinner:
Baked chicken breast with sauteed spinach, papaya salad and cucumber salad.
1.5 Gallons of water consumed.
In addition to the "STOP everything you want because you want" diet I've also stepped up my work outs. I've signed up for another half marathon on 06/27/10 and have followed a pretty strict running regime. In order to balance my time and life the running now takes place daily at 5:00 AM instead of directly after work. I only have 1 hour to get in my running since my gym doesn't open til 5:00 but this is enough time for me to get in 4-6 miles every morning. I save my long runs for the weekends and if weather permits, I run outside at Green Lake or around Lake Washington. I also love weight training so after work, I will accompany my mama or my sister to do at least a half hour of weights. I also took up hot yoga and it has been fantastic for my running game because I have really tight hip flexors. The yoga has helped to loosen them up and I find that I can run longer and faster. I'm definitely incorporating it into my work out as much as I can during the week.
Incorporating these changes have allowed me to lose 8 lbs since the end of March =)
I was told by my doctor recently that I need to lose a ton of weight and due to my height (5'0") I should weight between 95 - 110 lbs in order to meet my BMI. This is apparently very important due to my mom's underlying health issues - stroke, high blood pressure, diabetes and recently diagnosed liver disease (NASH). And of course, I weigh significantly more than 110 lbs.
Since that appointment with my doctor, I've gone on a diet for the first time in my life. I've always just worked out with the thought that since I work out so hard, I should be able to eat whatever I want. Well, my doctor very sternly put me in my place and said that with all of my mom's issues, it's only a matter of time that I develop some of her symptoms if I don't take care of myself through diet and exercise. I can work out hardcore for days but my downfall is my diet. I love food and being told I have to eat less of it made me super sad.
To help me in my quest to lose weight, I've given up white rice completely and at first it was TORTUROUS. I mean, if you know me, I love my rice. I would eat rice for breakfast, lunch, dinner, snacks and with everything. I swear I was having rice withdrawals and even had dreams of sticking my face in the rice fields just to be close to it again. But, I am very proud of myself because the last time I had white rice was on 04/19/2010. I've only had about 2 servings (1/2 cup portions) of wild brown rice. I think I'm over my period of missing rice, although I do crave yummy foods such as shrimp fried rice and congee. I really, really, really love congee. I mean, what's dim sum without congee??? Maybe that's why I won't go to dim sum anymore :(
Additionally, I've also really tried to eat a very clean diet. Instead of having a whole egg, I now eat only egg whites. I usually don't eat sweets either but the few occasions where I would indulge in banana bread or chocolate chip coffee are even more far and between. I've also measured serving sizes to keep track of my calories. I also try to make everything from scratch and the only way I've stuck to eating really clean is to pack my breakfast, lunch and snacks for work the night before. I also log everything into www.fitday.com or in my blackberry app. I'm allowed approximately 1600-1700 calories a day in order to lose about 1-2 lbs a week and tracking every morsel of food has really helped me stay on course. A sample of my diet has looked like this:
Breakfast:
1 egg yolk, 4 egg white omelet with handful of chopped spinach, 1/4 cup red bell peppers, 1/2 chicken w/ sausage apple.
1 red delicious apple
Snack:
1 cup Fage greek yogurt with 1 tablespoon of honey bunches of oat cereal and 1/4 cup frozen blue berries
Lunch:
2 cups Chicken stifry with chicken, red bell peppers, ginger and garlic
Snack:
1 large fugi apple w/ 2 tablespoons of Adams peanut butter
Grande soy hazel nut latte (iced)
Dinner:
Baked chicken breast with sauteed spinach, papaya salad and cucumber salad.
1.5 Gallons of water consumed.
In addition to the "STOP everything you want because you want" diet I've also stepped up my work outs. I've signed up for another half marathon on 06/27/10 and have followed a pretty strict running regime. In order to balance my time and life the running now takes place daily at 5:00 AM instead of directly after work. I only have 1 hour to get in my running since my gym doesn't open til 5:00 but this is enough time for me to get in 4-6 miles every morning. I save my long runs for the weekends and if weather permits, I run outside at Green Lake or around Lake Washington. I also love weight training so after work, I will accompany my mama or my sister to do at least a half hour of weights. I also took up hot yoga and it has been fantastic for my running game because I have really tight hip flexors. The yoga has helped to loosen them up and I find that I can run longer and faster. I'm definitely incorporating it into my work out as much as I can during the week.
Incorporating these changes have allowed me to lose 8 lbs since the end of March =)
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