Food Diary Challenge

The most effective way to lose weight is to exercise to burn calories and to eat right by cutting down on calories.

Exercising is the easy part for me... Eating right? Not so much. To truly track your caloric intake you should keep a record of what you are putting in you mouth. The app "My Fitness Pal" is probably the easiest method because it computes the calories for you and you always have your phone with you.

I just had a baby 3 weeks ago and have not cared a bit what I was putting in my mouth. I was way too concerned about my new baby's needs.

However, starting tomorrow I will commit to one week of taking pictures of each meal and sharing that day with you on the following day. So tomorrow (Monday) I will share today's (Sunday) meals. My one disclaimer: My total calories will be a little more than yours (about 2,000) since I am feeding another human. But I will post the calories of each meal so you can see how much REAL food you can eat. (Fake food being processed junk.)

- Posted using BlogPress from my iPhone

Quick Weekend Workout

This workout follows our bootcamp format of cardio to get your heart rate up (to burn fat!) and then strength training to tone up.

50 PLANK JUMPS

50 SQUATS

50 BURPEES

50 PUSH UPS

Rest for 1 minute

Repeat the same workout for the below repetitions:

40 times & rest for 1 minute

30 times & rest for 1 minute

 20 times & rest for 1 minute

 10 times & stretch! 

Below are descriptions of the exercises. 

PLANK JUMPS

SQUATS

BURPEES

PUSH UPS

Menu Monday: Breakfast Sandwich

My go to post-workout (morning) meal is an egg-white breakfast sandwich. You should always eat lean protein after bootcamp or any hard workout. So here is a yummy and QUICK solution that is packed with protein and whole grains, so it will fill you up! Also, you can make this sandwich, wrap it in tin foil and eat it on your way to work. This way you won't drive thru McDonald's or Chick-fil-a... right?!?! :)

My sandwich always has:

Two pieces of bread, toasted

Egg whites

1 piece of cheese

Tony Chachere's seasoning

Lite Mayo

Sometimes I add whatever else I might have on hand... tomato, onion, spinach, turkey bacon, sandwich meat - ham or turkey, etc.

Easiest way to make this sandwich pour 1/2 cup of egg whites into a cereal size bowl, add a shake or two of Tony Chachere's and microwave until done. Take the egg white mixture and put onto toast in one piece. Add mayo and cheese (my favorite is a sharp provolone).

I always use either Ezekiel Bread (available at Kroger in the organic freezer section) or Sara Lee 100% whole wheat bread with no high fructose corn syrup... it's crazy that you have to check your bread for this horrible stuff!

I almost always use these egg whites because they are so quick and easy.

Superbowl Snacks

Are you going to a Superbowl Party, but don't want to eat cheese dip, hot wings or any of the other high calorie party food?

Since I only go to Superbowl parties for the food and commercials, I love it when there are actually snacks that are not completely processed crap. Here are several alternatives, but I'm sure you'll have to be the one to make and take the healthy version to the party!


Mini Caprese Stacks

(Baby tomatoes seasoned with salt and pepper, cut in half, with 1 basil leaf and a slice of mozzarella)

Sweet potato, goat cheese and chives rounds

(bake the sweet potato rounds with olive oil, salt and pepper 375 for 20 minutes- top with goat cheese and bake 5 more minutes, top with chives)

Tuscan White Bean Dip

(canellini beans, plain nonfat yogurt, olive oil, italian seasoning, salt, pepper and garlic in the food processor) Serve with triscuts or pita chips. For a variation on this dip, add a handful of sundried tomatoes to the food processor.

*These recipes & photos were taken from http://fitnessista.com/2012/01/superbowl-snacks/

Why Pilates?

My new Pi/Yo class starts February 20th for 4 weeks at Bishop Park... read the below article on why Pilates is so great! Oh, and you can sign up for it HERE

Breathing
The most basic human function, breathing supports life and a fit life, too. A proper inhale fuels your muscles with oxygen, and a powerful exhale helps you engage your deep abs to protect your spine and support your torso. The conscious and studied breathing in Pilates might feel tedious at first, but learning how to breathe into your lower lungs, rather than just your chest, helps makes you a more efficient cardio machine. The Pilates method of inhaling wide through the ribs and exhaling by contracting the deep abs to push the diaphragm into the lungs also means you can keep your upper body and neck relaxed as you take in air.

Learn three more benefits when you keep reading.

Posture
Bad posture makes everything hurt, from my knees to my neck. Proper alignment of the spine is an essential element of the Pilates practice whether you're lying on your back, sitting, or standing in an exercise. The emphasis on working with a neutral spine, maintaining the natural curves of your back, helps strengthen the supportive muscles around the spine and reinforces the sensation of how the pelvis, spine, and skull stack on top of each other. Drilling good posture in mat classes and private sessions allows you to take your understanding of a lengthened and supported spine into all aspects of your life from sitting behind a steering wheel or lunging into Warrior 3.

Core
While Pilates seems like it's all about the abs, it's really core-centric — training the abs and the back to work in conjunction to protect and align the spine. In Pilates, the concept of the core extends to other important though often neglected muscle groups like the inner thighs and pelvic floor (learn how to find and work your pelvic floor here). Think of a Pilates session, be it a mat class or a private one, like a movement laboratory for learning how to stabilize the torso against a wide variety of forces, namely your limbs. Engaging the core to support the torso and spine is central to almost every Pilates exercise, and repeating this action ingrains the concept into your body. When out on a run or the gym floor, you can start to access this connection.

Body Awareness
Practicing a mind-body exercise form like Pilates is a little like meditation, but rather than clearing your thoughts, you focus on feeling your body in motion. This connection helps you better understand how your body works and where it is in space, which in turn helps you perform all kinds of actions more efficiently later, from twisting to reach your purse in the back seat of the car to doing a roundhouse kick. Body awareness also means mindfully working the necessary muscles without tensing other parts of your body, and this action helps you find the deeper, supportive muscles. The mind-body fitness connection also improves your coordination, which can help prevent injury.

*This article is by Susi May and was taken off of: http://www.fitsugar.com/Why-You-Should-Do-Pilates-20051915

Workout Wednesday: Tabata Workout

I use the tabata workout method sometimes inbetween circuits. This really pushes you to get your heart rate up. 

What is the tabata method?

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Tabata intervals follow this structure:

• Push hard for 20 seconds
• Rest for 10 seconds
• Repeat this eight times

I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.

An easy way to try this is on the treadmill. Set the speed to a 9 or 10, almost to the highest setting possible. Watch the timer and jump on for exactly 20 seconds, then jump your feet off to the sides for 10 seconds and jump back on for your full out sprint for another 20 seconds. Do this eight times. Walk for at least 4 minutes and let your heart rate come down before doing this again. Aim for 4 tabata sets each workout.

You will burn CRAZY calories and your muscles will be exhausted in a new way. You've got to keep changing up your workouts or your muscles will never be challenged.

You can also use tabata with plyometric exercises, burpees,or heavy weights.  You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

Have fun sweating!

-marietta

Menu Monday: Turkey Meatloaf

I have made this meatloaf countless times. It is so yummy and my husband actually asks me to make it! It's also a great way to sneak veggies onto your kid's plate. There are 1,000 calories in the entire meatloaf.

Ingredients:

1 TBSP olive oil

3/4 cup chopped onion

1/2 cup chopped celery

1/2 cup diced carrot

1 clove garlic, minced

5 slices of the low calorie bread - there is one that has 35 calories a slice. Put in food processor to make bread crumbs. Or just tear apart with your hands, like I do!

2 eggs or 1/2 cup of egg white substitute

1 TBSP soy sauce

1/4 tsp cumin

1/4 tsp paprika

1/4 tsp black pepper

1 bottle of chili sauce - divided, I think Kroger's brand is the best

1 pound ground turkey - use at least 93/7

Directions:

1. Turn oven to 375 F

2. Heat oil in medium skillet. Add onion, celery, carrots and garlic. Cook for about 5 minutes or until veggies start to soften. Add a little water if the mixture starts to get dry.

3. Transfer veggies to large bowl. Add eggs, bread crumbs, ground turkey, soy sauce, cumin, paprika, black pepper and 3/4 bottle of chili sauce. Stir well until blended.

4. Pat mixture into a bread loaf pan. Top with remaining chili sauce.

5. Bake meatloaf for 45 minutes. Cut into middle to make sure the turkey has cooked all the way. 

Nutrients Per Serving:

2 slices = 1 serving (each slice would be no larger than a deck of cards!)

Calories: 197

Total Fat: 5g

Carbohydrate: 18g

Fiber: 4g

Protein: 20g

Sodium: 437mg 

Try this mashed cauliflower recipe for a low-calorie side. I haven't tried this specific recipe, but it looks yummy!

Mashed Cauliflower Recipe