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Posts Tagged ‘Publix Breakfast Bread’

What a GREAT run…..

   

……..I had tonight on this Tuesday, 3/2/10!!!  =)   

However, I will go into further details about that later in my post.  Let’s get to my EATS for the day 1st.   

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This morning I had ever reliable instant maple brown sugar oatmeal with 1/2 a diced apple and a dash of cinnamon for breakfast after arriving at work.   

Breakfast

Around 11am I had a toasted piece of Publix Breakfast Bread and 1/2 a banana for a late morning snack.   

Late Morning Snack

Lunch was a few hours later.  I had tuna on high fiber whole-wheat bread with pickles and 1/2 an apple on the side.   

Lunch

A really GOOD cup of Activia Light Vanilla yogurt with granola mixed in was had just after 4pm.  It was the perfect mix creamy, crunchy & a bit of sweet, YUM!   

Late Afternoon Snack

A light dinner was had after I got home from the gym.  I made a strawberry walnut spinach salad with light raspberry walnut dressing.    

Dinner

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Ok, now onto that GREAT run I had!   

I visited the gym after work as I usually do every Tuesday and performed the following prior to my run:  

  • Sit Ups
    • Seated Leg Tucks Off Bench
      • 2 sets of 20 reps
    • Stability Ball Crunch
      • 2 sets of 20 reps
    • Straight Leg Pullover Crunch
      • 2 sets of 20 reps
    • Toe Touch Crunch
      • 2 sets of 20 reps
    • Weighted V-Sit Twist
      • 2 sets of 20 reps
  • Legs, Back & Biceps 
    • 21s
      • 2 sets of 21 reps w/10 pound dumbbell
    • Hammer Curl
      • 2 sets of 20 reps w/10 pound dumbbell
    • Hamstring Curl
      • 2 sets of 20 reps @ 50 pounds
    • Lat Pull Down
      • 2 sets of 20 reps @ 60 pounds
    • Leg Extension
      • 2 sets of 20 reps @ 75 pounds
    • Lunge
      • 2 sets of 20 reps 
    • Stability Ball Back Extension
      • 2 sets of 20 reps
    • Stability Ball Ys & Ts
      • Ys & Ts
        • 2 sets each of 20 reps
    • Step Ups
      • 2 sets of 20 reps
  • Treadmill 
    • 3 Mile Run
      • 30:20 minutes
        • Mile 1 – 5.7 to 5.8mph
        • Mile 2 – 5.8 to 5.9mph
        • Mile 3 – 5.9 to 7.5mph
          • Minutes 1-3 @ 5.9mph
          • Minutes 4-5 @ 6mph
          • Minutes 5-10+ @ 6.1mph to 7.5mph

As you can see from above I was able to run a “bit” faster than I have recently on my treadmill runs and that made it a really good run, however what made it a GREAT run was the fact that it wasn’t that difficult for me to do and I felt really good & strong during the entire run!  I haven’t had that feeling in a while so it was so good to feel!   

I honestly believe that it is due to the fact that my eating has been more on point lately (past 5+ days) as I have limited my sugar (M&M’s & Girl Scout Cookie) intake significantly and have been eating more healthy well balanced meals over the past few days!   

Sugar is good to eat of course, but I am really starting to notice that when I consume to much of the stuff it really affects my running as it did last week, when I was eating way to many M&M’s at work, and noticed that my runs weren’t that good and that I was lacking strength (mentally & physically) during them! 

SO, I think this is another good reason to eat the stuff in M-O-D-E-R-A-T-I-O-N and not have daily handfuls (servings) like I did last week!  Of course, this isn’t the 1st time I have noticed and seems to be becoming a reoccurring lesson that I am having to learn.  =O 

Do you find when you eat BAD that it affects your runs (workouts, etc.)!?!?! 

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 50 Ways to Cut 500 Calories a Day 

15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching. 

 

 

 

*I agree that Nuts are high in calories, however I do not think they should be cut out of your diet!  See while on my 100+ pound weight loss journey I pretty much ate Peanuts every night with my hubby who has always eaten nuts on a daily basis.  I found they were a great snack (in moderation of course, I didn’t eat the whole container mind you), helped keep me from reaching for Bad Food (candy, chocolate, chips, etc.) at the time and kept me full.  I agree that Pistachios are better than Peanuts, however they are also more expensive and thus not an option for me…..same with Almonds! 

 

16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories! 

  

  

*I have never been big on whipped topping in my coffee or fancy coffee creations, however I do love Flavored Coffee (not the syrup kind the actual flavored coffee kind) and extra cream (1/2 & 1/2) in it with sweetener then mixed in………..that is my favorite way to have my coffee!  Of course the cream is a bit higher in “fat” then milk, but I like it that way and have always drank it that way.  In the past & now!  It is one thing I will not change in my diet, luckily I only have about 1 cup a day and often times Monday – Friday (at work) I don’t even finish the cup.

Rain or Shine

Well my weekend is best summoned up in three little words…..Rain or Shine!  And, that also pretty much covers how the weather was for the weekend as well.   

RAIN

We pretty much had RAIN off & on all day on Saturday, 2/27/10!   

However, that didn’t stop me from getting out there and running of course.  I had my doubts at first, however luckily for me it wasn’t a hard rain and it also wasn’t to windy so that helped.  It was pretty chilly, but I dressed in layers so that helped.  So despite the not so great weather conditions a 3 Mile Run  in 30+ Minutes was completed around 10am in the morning and to my surprise it was a VERY GOOD run, which was nice after Thursday’s not so great run!  =)   

Upon returning home I couldn’t wait to eat as it was so late in the morning and I had not had breakfast yet so I headed straight for the kitchen and ate a nice size bowl of Frosted Mini-Wheats Little Bites with 1% Milk and a glass of orange juice.   

Breakfast

   

This is the 1st time I have tried the “Little Bites” and all I can say is they are so much easier to eat then their other sizes, so I highly recommend you trying them.   

After I scarfed down my breakfast I headed for a much-needed “warm” shower and then headed to the grocery store after putting in a load of laundry.   

   

An hour+ later I was back home and unloading the groceries “quickly” as we (my husband, daughter & myself) had plans to meet my Mother-In-Law for lunch and then some shopping.   

I hate to admit it but I had a cheeseburger again today for lunch.  =O    

Lunch

   

Typically, I never plan on having them twice in a row like I did this time, however sometimes it goes that way and I just roll with it and try to keep my eats for the rest of the day as clean as possible.   

 We headed to the following stores after lunch:   

  • Target
  • Pay Less Shoes
  • Ross

My daughter found a few pairs of shoes that she just loved, but one was too expensive and the other was too big.  I found some shirts I liked but I am afraid funds are a bit tight with rent being due next week so I didn’t get any of them.  I did buy a poster board for a project my daughter has to do tomorrow and a birthday card & bag for a birthday party my daughter will be attending next Saturday.  I spent a whopping $5.36!  =O   

We got home just before it started to get dark outside.  Since we had lunch so late we weren’t hungry for dinner until after 8pm so I just whipped up some “salads” for us.  I had a strawberry walnut spinach salad with raspberry walnut dressing and the hubby had a italian chicken salad.   

Dinner

Hubby's Dinner

We then watched The Toy that we DVR’D earlier in the week.   

   

It was just as funny as I remembered back in 1982, however there were many parts of the movie that I did not remember at all……..seeing as I was “5 years old” at the time.  Like, that the Ku Klux Klan was in the movie!  At the time I had no idea who they were of course.    

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On to Sunday, 2/28/10 and let the sun SHINE begin!   

   

Even though the sun was shining brightly early on I managed to sleep in until 9am on this fine morning, which was fine with me as I rarely get to sleep in so I am happy when it does happen every blue moon.   

After walking the dog around the entire block due to the amazing to too cold sun shine cloudless sky weather I made a big breakfast for myself.  The little one had cereal, the hubby had a bagel and I had two pieces of toasted Publix breakfast bread, scrambled eggs, melon and a glass of orange juice.   

Breakfast

The rest of my morning went a little different then it usually does as instead of cleaning the house I helped my daughter with a project that is due next week for Black History Month.  I managed to do a few loads of laundry though while doing so and then we headed out to help at a Girl Scout Cookie booth for a few hours.   

We got home just before 2pm and I made spaghetti for lunch, though I also made strawberry spinach walnut salad as well.   

Lunch1

Lunch2

While making the salad for myself I told my husband he might like it also as it didn’t have anything in it that he didn’t like (cheese or creamy dressing) and to my surprise he asked if he could have a small one.    

   

He then proceeded to tell me how when he was a little boy he watched Popeye the movie with Robin Williams that he wanted to try spinach in a can like he ate and despite his mom telling him that he wouldn’t like it he insisited she get it for him.  He tried it soon after they got home from the store and of course “hated” the green mush that was inside the can and has yet to try spinach of any kind again!  So I am very happy to report that he LOVED the salad and will be eating it, thus ending his 30+ year spinach strike……..”I eats my spinach!”   

The rest of the afternoon was spent doing the following:  

  • Laundry
  • Helping my daughter finish her project.
  • 30+ Min. 3 Mile Run in the sun SHINE!  =)

I typically do not run on Sunday’s, however with the weather being SO NICE I couldn’t resist it………especially after driving home earlier from the Girl Scout Cookie booth and seeing lots of runners outside!  It was a nice run but very windy so that kind of made it not as enjoyable as it might have been otherwise.  BUT, hey I logged 12 miles this week so that is good! 

A shower, more laundry, dinner & desert prep and then dinner followed my run.  We had steak, cabbage and loaded sweet potoates.  Everything was really good….though the steaks took a bit on the grill as it was chilly outside. 

Dinner

The dessert I whipped up (literally) before dinner followed dinner pretty quickly as it was getting late and I had been craving it since I bought it earlier in the day.  I made homemade cook & serve chocolate pudding.  =) 

Desert

IT WAS SO GOOD………thick, creamy, chocolatly & still a bit warm!  =)  A perfect way to end a very nice weekend. 

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50 Ways to Cut 500 Calories a Day 

 

11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories. 

  

  

  

 

12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge calo­ries and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories. 

 

Spring In The Winter!

The weather was AMAZING over the weekend!  =)

Warm & breezy in the low to mid 70′s during the day and cool & breezy in the low to mid 60′s at night

So let me take you through my weekend……. 

Saturday, 1/23/10 

I slept in until 9:30a.m. when my husband finally woke me up.  I have not been getting much sleep lately, waking up a lot during the night, so the extra sleep was needed. 

Once I finally made it downstairs I made myself a pre-run breakfast that included a toasted whole-grain waffle with peanut butter, a sliced banana and a little syrup on top

Breakfast

About an hour+ later I headed outside from my run, in which I ran 3 miles in just under 35 minutes.  I usually do longer runs on Saturday mornings, however in light of my knee hurting on long runs recently and my up coming 5K Race on 2/6/10 I decided to do just a 3 mile run.  Since I typically do not run as fast outside on the pavement as I do on the treadmill I finished slower than I would have liked but not as slow as I had thought I might.  Next Saturday I plan to try to do it closer to 30 minutes and the same on Race Day! 

 

Upon my return home I showered and headed straight to the grocery store as we were in great need of FOOD!  =O  

***Stay tuned for a future post called Meal Planning & Shopping 101,  in which I take you through exactly how I plan my healthy meals and then shop for them on a very limited budget! 

Once I was back home about an hour+ later I whipped up lunch for everyone and had my favorite go to BBQ Chicken Salad, which is always good & very filling at the same time! 

Lunch

The rest of the afternoon was spent relaxing, doing a bit of laundry and running to Walmart for a few things I forgot at the grocery store.  I then made dinner, which was an old favorite of ours that I haven’t made in awhile……homemade Salisbury Steak with brown rice & broccoli on the side. 

Dinner

Here is the recipe link below that I found at www.allrecipes.com

 http://allrecipes.com/Recipe/Salisbury-Steak/Detail.aspx 

There wasn’t much on TV so we decided to rent District 9 and I must admit I was not excited about seeing this movie at all, but it ended up not being too bad and had a good message. 

 

The husband didn’t like it too much though as he kept dosing off during the movie and then right before it ended he was passed out cold. 

On to……… 

Sunday, 1/24/10 

I slept in again until 9am today!  =O 

Wow, I guess I really needed some Zzzzzz’s badly! 

After waking, later than I had hoped, I quickly got to cleaning the house….doing the following: 

  • bathrooms
  • dusting
  • vacuuming

Then I finished up some laundry, ran to Publix for some eggs that I wanted to use to make breakfast with this morning and then came home and made my very late breakfast at 11am, that consisted of a veggie omelet with a toasted piece of Publix breakfast bread and melon on the side. 

Breakfast

Some laundry called my attention after breakfast, then I ran some errands with the family and stopped to have lunch with them at Wendy’s.  

I had the Taco Salad, YUMMY! 

Lunch

After lunch we went home and  got dinner prep-work done, read a little bit and headed over to visit my mother-in-law for a few hours while dinner was in the oven. 

A few hours later we were back home and dinner was done, don’t you just love one pot dinners!  =) 

We dinned on London Broil w/potatoes and some of my mother-in-laws green bean salad she sent home with us. 

Dinner

*I forgot to take a picture of my plate before I started eating, so you only get to see the above picture of the London Broil after I took it out of the oven.

Some quality time with my hubby followed dinner and then bed!

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WEEKEND TIPS!

Your A-to-Z Guide to a Flat Belly

R-Rice.

Choose brown over white so you’re getting whole-grain benefits—and make it your starchy side dish of choice. Unlike potatoes and pasta, it doesn’t produce gas as your body breaks it down. (Translation: No bloating.)

 

 

S-Steak!

Subjects who got 40 percent of their daily calories from protein shed more belly fat than those whose share was only 15 percent, a Skidmore College study says. Choose lean cuts, like sirloin or tenderloin.

 

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