Playlist: October 2011

Here are some songs that I really enjoyed during my work-outs in October 2011 that you should consider adding to your playlist..

The first two songs are used in the Zumba classes that I attend; if you are unfamiliar with Zumba, you can find routines via YouTube.

Enjoy!

Below is a list of five songs followed by lyrics or official videos:

• Bruno Mars - Runaway Baby
• Get Cool - Shawty Got Moves
• LMFAO - Sexy and I Know It
• Kelly Rowland - Down for Whatever
• Rihanna -S&M

Deck Out Your Work Out

Having a routine is important for maintaining your healthy lifestyle, but on the other hand, if you do not switch up your physical fitness routines your strength may be maintained, but you will eventually plateau and stop seeing the results that you once had. It is important to "confuse" your muscles and I have recently heard about a new way to keep your activities random and it involves a deck of playing cards.

There are many variations of this work-out, but they all share similar attributes. (If you are aware of another version please post in the comments.)

This work-out "game" has two very simple rules:

1. Card values determine the amount of each exercise.
2. Suits determine the type of exercise. 

Here is an example:

2 - 4 reps

3 - 6 reps

4 - 8 reps

5 - 10 reps

From getpokernetwork.com

6 - 12 reps

7 - 14 reps

8 - 16 reps

9 - 18 reps

10 - 20 reps

J - 20 reps

Q - 20 reps

K - 20 reps

A - 25 reps

Hearts - Push-ups

Diamonds - Sit-ups

Clubs - Four-count Leg Lifts

Spades - Squats

With this program and the hand dealt above, your routine would be as follows:

• 10 push-ups
• 12 sit-ups
• 14 four-count leg lifts
• 16 squats
• 18 sit-ups

These values and exercises can be changed throughout the week to provide even more variety to your workout. Another variation may be to make each color target a specific area such as upper body, lower body, or core. The number of "hands" that will be played during your work-out can be determined by the amount of time you set aside; however, I would suggest a minimum of two hands, three or four days each week if this is your only work-out program.

Here are a list of suggested exercises based on target areas:


Upper Body Exercises:

• Push-ups 
• Diamond Push-ups
• Wide Arm Push-ups 
• Pull-ups 
• Shoulder Circles 
• Weighted Punching
• Bicep Curls
• Tricep Extensions
• Tricep Dips

Core Exercises:

• Crunches
• Cross-knee crunches
• Sit-ups 
• V-ups 
• Mountain Climber  
• Jack-Knife
• Seated Twists
• Scissor Kicks
• Four-count Leg Lifts
• Flutter Kicks

Lower Body Exercises:

• Calve Raise  
• Forward Lunges
• Lateral Lunges
• Squats
• Leg Raises

Keep in mind that working about should be fun! Remember there is a big difference between pain and injury... you should push through the pain, but if you are injured you should seek professional help from a physical therapist, doctor, masseuse, or chiropractor!

Turkey, Kale, and Bean Soup

My internet friend, Carolyn aka Blogkitten, posted a great recipe on her blog, Health Kitten, today. Recently, she has been posting pictures on Google+ about all of the fresh kale she has been purchasing at her local farmer's market. I have not yet tried this recipe, but from the pictures, it looks reasonably easy to make and it sounds pretty healthy and tasty!

Click here to see her recipe.

Taken from Health Kitten's Turkey, Kale, and Bean Soup

PS: Sorry that I have not posted much content in over two years, but hopefully in 2012 I will have my own kitchen once again and can start adding more content to this blog. Thank-you for your patience and keep maintaining a healthy life style!

Scallops in White Wine Sauce

-1 cup seasoned breadcrumbs

-1/2 cup finely chopped parsley

-1 bag of frozen scallops

-1 can of shredded crab meat or 1 bag of shrimp

-1 stick of butter

-1 cup white wine (preferably dry... I suggest a Chardonnay)

Mix together the breadcrumbs and parsley. Coat the seafood in this mixture. Set to the side.

In a skillet, melt the stick of butter. When melted, begin to cook the scallops and seafood on medium heat... (this should not take more than 10 minutes.) When fully cooked, add the wine. The wine, butter, and breadcrumb mixture will create the "sauce" for this dish.

Serve on a bed of rice. Vegetable would make a great side for this dish.

Notes:

-You can either add the bread crumbs to the wine to make it thicker or coat the seafood in bread crumbs before cooking. However, I have found it easier to add the bread crumbs to ensure that all the meat has properly been cooked.

Mojito Chicken Breast

Marinade:

-1 cup Orange Juice

-1/4 cup Rum

-1 1/2 tsp. Garlic Salt

-1/4 tsp. Salt

Directions:

Place chicken breast in combined marinade ingredients for a number of hours. The acid in the orange juice should break down the proteins in the chicken to make it tender.

Glaze:

-1 cup Water

-1 cup Rum

-1/4 cup Brown Sugar

-1 Chicken Bouillon Cube

-12 Mint Leaves

Directions:

Boil combined ingredients until reduced to 1 cup of glaze.

Grill chicken breasts and top with glaze. Serve with rice and vegetables.

Potato Salad

This can be healthy depending on how much of each ingredient is used. However, if eaten in moderation, there is no problem to indulging in a scoop or two.

-boiled Potatoes (once water boils, continue cooking for about 15 minutes)

-hard boiled Eggs (once water boils, continue cooking for about 7 minutes)

-(Light and Active) Mayo

-(Sweet or Dill) Pickle Relish

-Celery

-Green Olives

-Mustard

-Celery Seed

-Season Salt

-Salt

-Pepper

-Veggies

Mix these ingredients to taste and then decorate the top with your favorite vegetables, such as tomatoes and green and/or red pepper or save a hard boiled egg or two.

Just a Quick Update

It's been a while since I've reached my goal weight and I'm feeling very confident with maintaining my weight. My goal was 135 pounds, which is 50 pounds from the height of chubbiness. My weight has been fluctuating between 133 and 135, which I'm extremely happy with. I may try to lose a few more pounds as time goes on, but I'm happy being in this weight-range for the time being.

I received a bicycle as an Easter present from my parents. This has turned out to be an excellent gift. I ride about 2 miles each time I take the bike out and will eventually increase this amount as my body tones and I build up endurance. When I was younger, I used to have to push the bike up the hills around my home, but since I've gotten the new bike, I haven't had to push the bike since I walked it out of the store! This to me is a great accomplishment.

The weather is warming up around here and I've been using my trampoline. (Only ten minutes of bouncing burns about 100 calories!) I can't wait till hula-hoops are put out in stores for Spring... I can work on my core while watching tv or take it outside and enjoy the fresh air. I've been thinking of getting my old jump rope out too. Amazing how the toys of one's youth can be great workout devices later in life. This summer, I'll be working at a scout camp and hopefully I will be able to take my toys with me and also incorporate some swimming as I'll have access to the lake.

As Spring and Summer approach, I plan on adding more recipes and tips to the blog. If you are just starting your weight-loss adventures, Summer is a great time to incorporate activity into your lifestyle and daily routine. If anyone has suggestions for a blog post, please comment and I will try to put my spin on things!

Regrets

Once you start eating healthy and are eating healthy consistently, your body will let you know when you aren't being true to your new diet.

You may be tempted to eat like you did before your diet... but after 6 months of not cheating yourself, your body will let you know that those extra sweets and/or carbs you ate are sitting in your stomach. It makes you uncomfortable and let's you know that it's not worth it. It might taste good passing your lips, but your body doesn't need it and let's you know it doesn't want it.

I made this mistake a few times and thought it was important to include in my blog as a reminder to myself. The discomfort is not worth the taste. Moderation is key. If you only feel like eating half of something, don't force yourself to eat the whole thing! Only eat what you feel comfortable eating and don't let others affect your decision making. You know what's right for your body and you've worked so hard that those few extra calories are jeopardizing your personal goals/maintenance.

Don't live your life with regrets... enjoy yourself... but don't over indulge!

I did it!

Today marks a momentous occasion! I've finally reached my goal weight...

It's important to set a goal for yourself. It helps to keep you focused and motivated.

Before (September):

Halfway (November):

Goal (April):

Spicy Sloppy Joes

From Family Circle May 2009

Servings: 6

Approximately 270 calories per serving

-1 pound lean Ground Beef (or Turkey)

-1/2 small finely chopped Onion

-1/2 small finely chapped Green Pepper

-1 can (8 oz) tomato sauce

-2 Tbsp Ketchup

-1 Tbsp Vinegar

-1 1/2 tsp Worcestershire sauce

-2 tsp Sugar

-1/2 tsp Hot Sauce

-6 whole-wheat English Muffins

Spray a large nonstick skillet with non-stick cooking spray. Crumble in ground meat, add onion and green pepper. Cook over medium heat for 8 minutes, stirring occasionally. Add tomato sauce, ketchup, vinegar, Worcestershire, sugar, and hot sauce. Mix well, breaking up the meat with a wooden spoon. Simmer on medium-low, uncovered, for 10 minutes stirring occasionally. Spoon equal portions of meat mixture onto toasted English muffins. Serve with pickles and cole slaw on the side if desired.