Healthy and Sane

Entries Tagged as '30 Day Shred'

Run like the wind (in the sun)

April 9th, 2009 · 10 Comments · 30 Day Shred, baking, breakfast, Cooking Light, dessert, eggs, pizza, risotto, snacks

I’ve had really great food lately. It’s funny because honestly I go through stages where I just go through the motions, cook, try to be healthy (and not always succeed), try to blog (and not be too boring) but this week’s food really made me extra happy and gave me extra motivation to stay healthy. Having a weekend of many indulgences last weekend and another one coming up (we’re going to NY tomorrow!), also made it easier.  But in any case, the highlight of today was really my run. It was 60* here in Boston!!! I don’t remember the last time it was this warm here and I definitely can’t wait until this becomes a more frequent occasion and not just a random Thursday (when I’m mostly stuck at work). I think tomorrow it’s going to rain and by Monday we’ll be down to low 40’s again, so I took advantage of today’s glorious weather and went for a run… outsideLast run outside went pretty well. I also have been running about 5 times a week for the last few weeks and that has been going well. So I wasn’t as scared to hit the road today.  I walked for 3 minutes on the treadmill (to warm up), then stretched, and then went outside. It was gorgeous and I seriously had a perma smile for the first 5 minutes… until I remembered that running is hard! Haha. In any case, I persevered… and completed my 40 minute planned run. I ran all the way to Cambridge and back.

Running for time instead of distance was liberating at first, but I also learned that I can’t run too fast, because I wouldn’t complete my run any faster if I did… just get more tired :) All in all, I was proud when I was done. This was the longest run I’ve done outside to date, without stopping to walk. A 10K will be even longer, so I really hope I get to do this more often (treadmill running does not compare, although it definitely helped me get to the point where I am today).  Workout stats:

  • Duration: 0:53 (that’s 40 minutes of running + 13 minutes of walking) + stretching
  • Calories: 514 (40% fat)
  • Ave HR:157 (81%); Max HR: 177 (91%)

Oh and I guess since we started with workout-talk today, I should mention that I also Shredded (level 3) this morning. I missed it, believe it or not… so I really enjoyed this morning’s workout. I also really liked that when I was done with work, I could have a glass of wine with some co-workers and not worry that I still had to exercise :) Shredding stats:

  • Duration: 0:25 + stretching
  • Calories: 178 (50% fat)
  • Ave HR: 132 (68%); Max HR: 161 (81%)


pre-workout morning snack: 2 dates

[42 calories]

3 mini ww bagel halves with whipped cream cheese and lox + 1 sliced pear

[400 calories]

3 ak maks with 2T sun dried tomato hummus + 2 boiled egg

[202 calories]

The snack above was kick-ass! Seriously I could not believe how amazing it was… and it was SUPER filling. 2.5 hours after I had it, I was still a little full, but I had to go on my run or I knew it wouldn’t happen.  I’ll be sure to keep this combo in mind!  Awesome awesome awesome!

The stars of lunch were cakes I made from leftover butternut squash risotto. I made 2 patties out of 1/4 of the recipe, dipped them in 1 egg white and about 2.5T of ww bread crumbs. I then pan fried them (in pan covered in EVOO spray) for a few minutes on each side until golden brown.

2 risotto cakes with mixed greens/carrots with Annie's woodstock dressing on the side

You know you want one 😉

risotto cake closeup

[452 calories]

For dinner, I was planning on making some crab cakes, but time totally escaped from me and at the last minute I decided to just bake the TJ’s wild mushroom and black truffle flatbread pizza we had in the freezer (for emergencies just like today). This is 1/2 of the pizza… and I’m going to say again that it’s the best (frozen) pizza ever! I’d choose this over take-out any day…. ok, unless I’m craving some veggies on it or something :) But yeah, this was decadent and indulgent and I want some more right now (I’m half-way kidding about that one… mmm truffled pizza).

TJ's mushroom truffle oil pizza

[350 calories]

And then I had one of the chocolate-pecan macaroons I made earlier in the night (and that’s why I had no time left to make “real” dinner). I made them for my parents for passover – they use matzo meal and I thought they’d like them. They did! I made them extra decadent by adding chocolate chips to the batter. I’d say the chips were key! Oh and mine were much flatter than the ones in the Cooking Light picture, but they were also a bit bigger… I made 23 (instead of 26). Whatever, they were yummy (but honestly not amazing… pretty good for flourless cookies though).

chocolate pecan choc chip macaroon cookie

[113 calories] + I later had another 1/2… another 56 calories

After finishing dinner, my husband and I went to my parents’ house to deliver the cookies. I had another 1.25 glasses of red wine there (+ as mentioned above 1 glass with co-workers after work)… that’s 2.25 glasses (~225 calories]

Total calories consumed today:1922 (eek!)

I’m leaving for NY tomorrow afternoon. I probably won’t be able to blog during the weekend, but I’ll definitely be back with a full recap. I’m sure you’re not surprised to hear that we have no plans but eat and drink for 2.5 days straight! :)

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Henrietta’s Table + more running questions

April 2nd, 2009 · 16 Comments · 30 Day Shred, Boston, breakfast, Cooking Light, Eating out, fish, restaurant reviews, snacks, yogurt

Another busy but fun day today. I woke up early again, and as hard as it is to get going in the morning, I really do think it makes for a better rest of the day. By 7am, I already Shredded, showered and started making breakfast (and that meant extra time to relax after work!).  Usually I’m not even out of bed by then! But first let’s jump to the end of the day. I had a fabulous dinner, with fabulous company (hi Katie! 😀 ) at Henrietta’s Table in Cambridge, MA. I think their “mission statement” says it all…

Our goal at Henrietta’s is to deliver the freshest available food, through proper cooking techniques and excellent service,” says Executive Chef Peter Davis.  This attitude is reflected in the Henrietta’s reliance on local farms and fisherman to keep her kitchen stocked.  We at Henrietta’s aim to provide you with the best experience possible while we share our home with you.

I liked that they use local farms for their produce – it really appeals to what I’m all about these days. And when was the last time you heard a restaurant refer to itself as “home.” Love it!

Minutes after being seated we were served some fresh warm bread. There were 2 nice little fruit and nut bread slices, 2 ww slices and 1 little sourdough roll. Why just 1 of this one? I had a slice of the fruit and nut bread (awesome!), tried the ww bread (tasted like nothing!) and split the sourdough roll with Katie. Oh and of course I used some butter with the bread 😀

HT bread basket

I also ordered a glass of Cabernet. Somehow I forget to take pictures of wine… maybe because you all know what a glass of wine looks like, right? Well, I had 2 of them throughout the night :)

Katie and I talk a lot but finally after a waiter came back like 4 times to ask us if we need more time, we decided to order. I was all ready to start with a fresh salad of mixed field greens and champagne lemon herb vinaigrette. It sounded a little boring but I knew I wanted 3 courses and everything else seemed much more substantial. BUT literally as I was asking all sorts of onion related questions, Katie noticed they had specials. I saw a salad there that silly me of course can’t describe now (and it’s not online because it was a special!) Ok ok – it had mixed greens, pickled beets, sliced almonds and some kind of cheese in the blue cheese family. I don’t like blue cheese and because I ordered without really analyzing this item, I had to pick the cheese off. Everything else was fantastic though. The pickled beets were awesome, they pared nicely with lemony greens and the addition of the almonds added a nice crunchy texture. This is definitely my kind of salad, except I’d replace the blue cheese with goat cheese next time :)

HT salad

The food came out strangely fast. I know time flies when you’re having fun and Katie and I (as aforementioned talked A LOT) but seriously I feel like everything came out in minutes. So yeah, as soon as our appetizer plates were taken away, we got our entrees. When I eat out I like to order things I’m least likely to make at home, so I went with the House Smoked and Grilled Free Range Duck Breast, Confit Leg, Cranberry Compote, Port Wine Reduction… and a side of roasted root vegetables.

HT duck

HT root veggies

This kind of reminded me of a fancy Thanksgiving dinner! The duck was cooked 2 ways – both great preparations. I removed all the big fat layers. I ended up leaving a small little piece of meat (+all the fat). The root veggies were honestly kind of bland – I’ve made better! I ate 1/2 of this dish and took the rest home.

Guess what? I had room for dessert. I know you’re shocked 😆 I got Henrietta’s World Famous Chocolate Bread Pudding with Rum Caramelized Bananas, Vanilla Bean Ice Cream. This was my first time having bread pudding. I never thought it was my thing until I saw it on Bobby Flay’s Throwdown and noticed the amount of chocolate that goes into it. With that much chocolate, the thing must be good, right? I’m going to say that this particular chocolate bread pudding was too sweet for me (the rum banana sauce) and not chocolaty enough. There were a few nice pockets of chocolate but otherwise it was intensely sweet but not necessarily satisfying. I saw like 20 pieces of chocolate mouse cake pass by after polishing off my plate and definitely got plate envy. I totally would have ordered it if the menu appropriate identified it as such. Oh well… I still liked the place and would come back there!  I think Katie liked her food too (she said the crab cakes were awesome!).

bread pudding with caramelized bananas + ice cream


I know I said I liked the staying power of oats, but I missed my yogurt… so I had some today.  In this bowl I combined 2/3 cup of oikos with 1/2 banana, blackberries, Kashi Golean, pb puffins, hazelnuts and Erin Baker’s chocolate granola (the last of it!).

yogurt concoction

Instead of the usual coffee with breakfast, I decided to try the POM juice straight up. I liked it! It was very sweet… and kind of tasted like cherries but I love cherries 😀 I think diluting it with something could be nice (more volume for the same calories)… and just that half a cup had a crazy amount of antioxidants. Gotta love that!

yogurt medley + pom juice

[394 calories]

I still had coffee a few hours later at work (unpictured)…42 calories.

almond & coconut KIND bar

I haven’t had a KIND bar in a while, but after just the first bite I realized how much I missed them.  The whole nuts “glued” together with honey and thin coconut chunks just made me very happy. This bar was not overly sweet either (like some of them are) and got me through a busy afternoon at work, until I was ready to finally sit down for lunch (about 3.5 hours later).

closeup of kind bar

[190 calories]

I have a detailed review of FIVE other KIND bars I’ve been meaning to post about. Stay tuned 😀

I made this for dinner last night but never got to eat it (still too full from the crazy delicious cookies)… so I had it for lunch today.  This is haddock in coconut red-curry sauce with a blend of grains on the side. For the fish, I used this recipe from Cooking Light found through Lauren’s blog, substituted haddock for halibut (it was on sale at our local grocery store), used a little less oil, no onions or scallions, and about double the amount of red curry paste.  It took a little longer to cook the fish than the recipe specified, but it ended up being nice and flaky and the sauce was fantastic!  Oh, picture some additional grape tomatoes + asparagus on the side of this :)

haddock with coconut red curry sauce + couscous medley

[~440 calories]

Btw, the grains on the side are TJ’s Harvest Grains blend: a savory blend of Israeli style couscous, orzo, baby garbanzo beans, orzo, and red quinoa. Pretty cool to have all these goodies in one package! This was actually my husband’s find at TJ’s… I love how he craves healthier foods now. He loved these grains (and so did I!).

grain blend closeup

Delicious, delicious foods today! :)


So I did level 3 of Shred this morning. I think I’m on day 23. It was tough! The cardio parts now include weights, and the strength training parts now include cardio. What’s up with that? Can’t we get a break?! 😆 I loved it of course… except for those last jumps at the end. Had to revert to Anita’s version. I want to be a badass like Natalie! 😉 Shredding stats:

  • Duration: 0:25 (+ stretching)
  • Calories burnt: 185 (55%)
  • Ave HR: 134 (69%); Max HR: 208 (107%)

And mid-day I sneaked out of the office to do my scheduled 3 mile run. I read today that you’re not supposed to run at your fastest pace unless they’re interval or tempo runs. I find it hard not to push myself to my limit but hopefully that means less injury and actually will improve my running, rather than hold me back. I’m still confused… sounds a little counterproductive. Do you push yourself during every run (or other workout) you do? I used to, but I’m trying to think long term! So yeah, I warmed up for 0.15 miles at 4.3mph, then 0.15 miles at 6.2 mph and then did another 2.85 miles at 6.5-6.6 mph and cooled down for another 0.15 miles at 4.3 mph. And then I stretched a bunch. I’m totally paranoid about shin splints! Speaking of that, what (if anything) do you do to prevent them? Any special exercises or stretches? I’d love to hear from all of you experts 😀 Running stats:

  • Duration: 0:32 (includes about a minute of stretching – I forgot to turn off my HRM)
  • Calories burnt: 295 (30% fat)
  • Ave HR: 152 (78%); Max HR: 164 (85%)

Ok, it’s way past my bedtime. See you later. I can’t believe it’s Friday tomorrow (well, technically today!). Yay!!

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I am SO ready for spring

April 1st, 2009 · 11 Comments · 30 Day Shred, breakfast, dessert, oats, pasta

Eh, it’s so gross out… again! After a longish day at work, I decided to walk home only to stumble upon a rain storm. What?! I didn’t know it was going to rain! Thankfully there was a cab nearby so I didn’t get too wet. :) Still it was gross and freezing cold and I am really ready for spring… it couldn’t come any sooner!

Today was interesting. I discovered this morning that our blender wasn’t working. Dead. It was on its last legs this weekend when I whipped up the peach pie smoothie (took a while but I made it happen) but this morning it wanted to do nothing with my blended spinach oats alla Heather.  Yeah, kitchen gadget malfunctioning is just what I need at 6:30 in the morning! Good thing I chose to go straight to breakfast instead of working out this morning… which gave me plenty of time to prepare my breakfast.  I scraped everything out of the blender and plopped it in the food processor.  Wasn’t as creamy as I would have liked but it got the job done 😀

So yeah, today’s interesting food was spinach oats! I used 1/2 c dry oats again (made with 1/2 c skim milk, 1/2 c water + 1/2 banana on stove top), then added a bunch of raw spinach to the oats and blended them in the food processor. Toppings included some choc chips, dried bing cherries (so plump + no sugar added!) and 1T TJ’s almond butter. I’m out of Barney Butter which makes me sad, but I think I’m back to liking raw TJ’s AB. It’s kind of grainy so I understand why many people don’t love it and it’s no BB but still pretty delicious in its own way :)

So did the spinach oats taste like spinach? Yeah, they kinda did. I prefer avocado oats 😀 The color was gorgeous though!

spinach oats + coffee

I love all the geometric shapes in this pic :)

closeup of spinach oats

[479 calories]

This bowl held me over for 4.5 hours. I think having more oats is the key to preventing mid-morning hunger pains. I need to go easier on the toppings, though. This was a bit too much calorie wise for this girl :) Oops, I went a little crazy adding stuff in 😆

Lunch was 2oz of whole what pasta with creamy paprika mushrooms. It was delicious but even with the pear I was hungry 1.5 hours later!

pasta + pear

ww pasta with creamy mushrooms

[441 calories]

So I had lots of snacks. I was a bottomless pit today!!


[86 calories]

strawberry chobs

[140 calories]

1/2 odwalla banana nut bar

I ate 1/2 of the bar above. After reading Ashley’s post on the Odwalla banana nut bar, I went to the grocery store the same day and bought it… how could I not after such a review?! Today was the day to finally give it a go.  What did I think? Not bad… I liked the strong banana aroma the moment I opened it, but the crunchy bits (oats?) distracted me. I prefer banana bread Larabar 😀

[120 calories]

Then I wanted chocolate, so I had this…

TJ's 100 calorie dark chocolate bar

[100 calories]

But what I really wanted was this…

Paradise bakery chocolate chip cookie

And no, this is not a stand-in photo. I actually went out and bought this these cookies. There are actually TWO of them (1 still in the bag). I didn’t plan on eating both (they are BOGO free) but I did. These are wonderful. I love them and I felt good enough about myself and knew I wouldn’t feel guilty or be mad at myself for indulging. And I’m not… BUT I discovered something interesting after eating them. I finally found out the nutritional info on these. You see, these are full of fat and butter and delicious chocolate and I never ever pretended like they were health food, but because I didn’t know exactly how many calories they are, I either didn’t input them at all into Sparkpeople or just estimated (and the estimate really depended on the day). Well, FINALLY, somebody discovered that they are 300 calories a pop. That makes the 2 cookies I consumed (on top of all the other food I already did right before that) 600 calories!! Let me repeat – I do not feel guilty for eating them, BUT knowing their exact calorie count will surely prevent me from eating 2 at a time the next time around. I’m sure I could be happy with just one :)

Total calories consumed up until this point: 1967 … I haven’t had dinner yet, but of course I’m not hungry after all of this. I still have to do my run + Shred and I’m usually not hungry after working out. We’ll see what happens :) There was fish on the menu for tonight and I bet my husband didn’t eat 2 ginormous cookies for a snack earlier 😉

Lastly, I should mention that I went to a sports yoga class today and it was intense but amazing. This is my favorite yoga class ever! I wish it wasn’t smack in the middle of the day (at 3:15pm) when I am rarely able to sneak out of the office.  I definitely toned my leg muscles with crazy poses that we did but I also stretched many muscles that definitely needed some love.  I’ll edit this post with my workout stats from my run. I don’t want to do it, but I am not deviating from my training schedule unless there is a really good reason (which there isn’t tonight) so you’ll definitely hear back from me. All right, I’m off… 😀

*Edited to add* I just finished my 9×200 interval run + level 2 of Shred and feel fantastic!! I LOVE exercise! So for the run, I started with 0.15 mile walk at 4.3mph to warm up, then did another 0.15 mile run at 6.3mph and got started on my 9 intervals of 0.13 miles at 8.0 mph. I rested between each interval at 6.3mph for about 0.13-0.20 miles.  Nine intervals is a lot mentally but because they were so short, I knew I could do it. At the end I actually had a bunch of energy, but I just did another 0.15 mile run at 6.3 mph and 0.15 mile walk at 4.3 mph and got off the treadmill to stretch. So total running amounted to exactly 3.o miles + 0.3 miles of walking, for a total 30 minutes on the treadmill. I think next time I can even slightly increase the pace on the fast intervals (maybe 8.2 mph?) and see how that goes.

I was super pumped after finishing this run and my Shredding was extra energetic :) Total workout stats (for both):

  • Duration: 0:55 (+stretching)
  • Calories burnt: 496 (30% fat)
  • Ave HR: 151 (78%); Max HR: 169 (87%)
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