Staying Motivated!

It has been rainy dreary here in CT.  I have worked almost 50 hours this week between my two jobs, not too mentioned cooking and taking care of the house, and applying for teacher positions and grad schools!  Needless to say, I am pooped! 

It is times like this when I tend to fall into an era of no exercise, eating whatever is around.  Yesterday when I got home from work I literally shoved the first snack I saw into my face.  I decided this morning I will not let this happen this time! 

I had my weekly weigh-in in today and lost another pound.  This is one thing that is motivating me to keep going!  Every little bit helps. 

I also stay motivated through this blog! Making healthy recipes is fun, and I love to share them!

It is important to listen to your body.  This morning, mine is telling me that I need to rest, so that is what I will do until I must return to work later...and TOMORROW the workout will resume, working harder and better than ever.

How do you stay motivated when life happens?!

Check out this Chicken Tetrazzini

My mind is already on the weekend!  I wanted a casserole dish for tonight so I could put it together and forget about it-low maintenance!

This chicken tetrazzini is from Weight Watchers Online.  Tracking is definately working for me!  So far, I have lost 16 pounds.  Seems like everyday someone new says, "have you lost weight?"  SUCH a great feeling!  I chose weight watchers online versus attending meetings because it was more cost effective for me and I am lucky enough to have a very supportive household and family.  Personal Trainer Josh actually reminds me to track my points and my family never gets annoyed when I ask them about every ingredient in the food they've made.  I also love weight watchers because I can eat the things I crave.  For example, tonight I wanted something that tastes rich and creamy.  Lots of recipes that cater to that but are not high in calories!

Chicken Tetrazzini (Adapted from WW) 7 points

Ingredients:

12 oz uncooked whole wheat pasta
2 TB fat-free margarine
3 TB, vinegar
1 pound mushrooms, sliced (about 6 cups)
1 1/2 cups fat free chicken broth
1 cup fat free milk
2 TB cornstarch

1 tsp dried thyme

1 tsp dried tarragon
1/2 tsp salt
1/4 tsp black pepper
1/4 cup fat free sour cream
3 cups cooked chicken breast, cut into bite-sized pieces
1 cup frozen veggies (any kind you like) thawed
3 TB Parmesan cheese


Preparation:

1. Cook pasta normally, but add salt to water before boiling.

2. Preheat oven to 375.  Coat 9 x 13 pan with cooking spray.

3. Heat 1 TB of margarine and vinegar together in large nonstick skillet over med. heat.  Add mushrooms and cook until soft.  Remove mushrooms from pan and set aside.

4. Whisk the broth, milk, and cornstarch together in medium saucepan until smooth.  Stir in remaining tablespoon of margarine. 

5. Set the saucepan with broth mixture over medium heat.  Cook and stir for about 8 minutes, until thickened and bubbly. (Like at right)  Stir in thyme, tarragon, salt and pepper..  Remove sauce from heat and stir in sour cream. 

6. Combine noodles, chicken, mushrooms, frozen veggies, and sauce together in a large bowl.  Pour into pan and sprinkle with parmesan cheese.  Bake about 20 minutes in oven.

Serves 8 or less if you want more like we did! :)

Circuit Workout

Day 5 of the week and I still have stuck to my exercise schedule.  If you know me, you know this isn't usually the case! 

I LOVE doing this workout. Personal Trainer Josh got it from a friend.  I like it because it is quick (20-25 minutes) and targets all your areas.  It keeps me toned in between cardio.  Also, all the different sets keep me interested.  If I do the same thing for too long I get bored and won't do it! *Of course, always consult your physcian before starting any exercise routine!

I do this whole circuit 3 times

1. Wall Squat- Squat against wall with feets shoulder width apart.  Put hands in air and slowly squat down.  Rise up slowly ten times.

2. 10 lunges, 5 each leg.

3. Single-leg calf raise.  Stand with one leg bent behind you (like you'd hop on one foot).  Hold a 5 lb weight in opposite hand.  Hold for 30 seconds.  Switch weight hand and bent leg and repeat.

4. Push-ups.  Do 10 regular, 5 triangle (form your pointer fingers and thumbs into a triangle) and 10 more regular pushups. ***One tip I learned from Josh when doing pushups, make sure  your arms are lined up with your shoulders, not angled.

5. Ten bent-over rows.  Hold a 5 lb weight in each hand.  Bend over (leaning forward) and slowly briung hands back and forward again.

6. 15 Bench dips.  Get on the floor with feet on floor and hands holding you up behind your back.  Slowly bend arms to lower your body down, then rise again slowly. 

7. Lateral raises- Stand with your feet shoulder width apart.  Hold a 5 lb weight in each hand.  Slowly raise your arm to shoulder height, and lower slowly.  Do ten times.

8. Ten seated dumbbell curl.  Hold a ten lb weight in each hand, Sit in chair.  Lift forearms up slowly and down.  Do ten times. 

9. Ten back extensions.  Lay on floor or yoga mat.  Put hands by your ears and slowly lift chest up. Slowly let down.

10. 25 crunches or sit-ups!

Do whole routine 3 times and you'll feel toned and great!

Chicken Tetrazinni recipe coming tonight!!

Hump Day Soup

I try to make a soup once a week because it is great to stretch the leftovers for many lunches!  The recipe  which originally called for chicken broth and turkey bacon can be found here.

Baked Potato Soup (Adapted from WW) This version is 4 points


Ingredients:

1 bulb fresh garlic, 1/4 inch cut off top, like to the right

3 pounds potatoes,rinsed and pierced with a fork
4 cups vegetable broth (I made my own by boiling veggie scraps in water)
1 tsp thyme
1/2 tsp salt
1/4 tsp black pepper
6 TB sour cream
6 TB reduced fat shredded cheddar
6 TB scallions, chopped


Preparation:

1.Preheat oven to 400.  Wrap entire garlic bulb in foil; place garlic and potatoes in oven (right on the rack!)

2. Bake garlic until soft, about 45 minutes.  Continue baking potatoes about another 15 minutes, let potatoes cool until they are cool enough to handle.

3. Unwrap garlic and pop pulp into large saucepan.  Peel potatoes and add to saucepan, mash with a potato masher until smooth.  Stir in thyme, broth, salt and pepper until blended.  Place saucepan over medium heat until hot, stirring occasioinally, about 5 to 10 minutes.

One serving is 1 1/3 cups.  Top each bowl with 1 TB sour cream, 1 TB cheese, and 1 TB scallions.

Yum! Delicous and filling

And aside from the baking, the soup took me about 10 minutes total!

What is your fave quick go-to recipe?

Korean Style Steak and Sweet Potatoes

Day Three of the week and so far I have stuck to the exercise routine.  Hard to do when there is so much going on!

I try not to eat too much red meat but I couldn't resist tonight's marinade when I saw it in Weight Watcher's Five Star Recipes. 

Korean-Style Flank Steak (adapted from WW)

Ingredients
1 (1.5 lb) flank steak, trimmed
1/4 cup finely chopped scallions
1/4 cup low sodium soy sauce
2 TB sugar
1 TB vegetable oil
1 TB water
1/4 tsp black pepper
4 garlic cloves, minced
Cooking spray

Preparation:

1. Combine all ingredients but cooking spray ina large ziploc bag.  Marinate in refrigerator 8 hours, turning the bag every once in a while to move around the juices.  (Sorry no pics---I made the marinade in a rush at 6:30 this morning)

2.  Preheat broiler

3. Remove steak from bag, reserving marinade.  Place steal on a broiler pan caoted with cooking spray; brush with reserved marinade.  Broil 8 minutes, turn steak, and brush with marinade.  Broil another 8 minutes or until desired degree of doneness.  Throw away the rest of marinade. Cut steak diagnolly across grain into thin slices. 

One 6 point serving is 3 ounces.

Sweet Mashed Potaoes.  I sorta discovered this recipe through trial and error.  Put into whatever spices and flavor you'd like.

Ingredients:
2 large sweet potatoes
1/4 cup reduced calorie maple syrup
1 tsp cinnamon
1 tsp nutmeg

1. Preheat oven to 375. 

2. Pierce sweet potatoes with fork.  Place potatoes on a baking sheet and bake in preheated oven 45-60 minutes, until soft.

3. Scoop flesh out of potato into bowl and mash with potato masher until smooth.

4. Add syrup and spices. 

The finished product

I am off to veg on the couch and watch American Idol for the night. I am not too excited about this season's contestants aside from two or three like Siobhan, Casey, and Michael...anyone else have thoughts?

Spring is Coming!

The beautiful March lamb weather we are experiencing this weekend has really inspired me to bring my exercise routine back outside!  Doing exercises indoors or at the gym is great, but I feel so refreshed and peaceful after a good workout outdoors.

So my exercise schedule this week will look like this (if everything goes according to plan!)

Sunday: Shape Magazine workout with clock lunges, resistance band exercises and squats.  Followed by 25 situps and 25 reverse crunches.

Monday: Run 1 mile followed by twenty minute Shiva Rea Daily Energy Yoga

These yoga workouts are fantastic! I was introduced to this type of yoga from my sister who sent me this DVD for my birthday. You can choose which workouts you would like to do from a menu, then the DVD plays them one after another so you can focus on certain areas depending on what you want to work on.  This DVD has 7 20 minutes practices to mix and match.  I especially love the "water routine" after a workout because it loosens everything.

Tuesday: Circuit workout, given to me by Personal Trainer Josh.  This workout to come later this week!

Wednesday: Jog 1 mile followed by yoga set

Thursday: Circuit workout

Friday: off

Saturday: Circuit workout OR Jog 1 mile, and 20 minutes Yoga

I will let you know how these workouts go!  How are you planning to fit in fitness this week?

Refreshing Italian Chicken

I am very happy for Friday!! Students in CT had their first week of standardized tests this week, and any teacher or parent knows this is very draining for everyone involved!

Josh and I are not eating meat on Fridays, but I prepared this meal tonight in advance for tomorrow.
Tonight we are having Taco Salsa Casserole which can be found at Healthy Mom on The Run. 

Back to the Chicken.  I call this recipe refreshing because it has Basil, my favorite herb and lots of veggies like zucchinni and tomatoes.  It is like a taste of summer during dreary weather.  Enjoy!

Italian Chicken and Vegetables (from WW 5 star Recipes) 6 points

Ingredients

1 tsp garlic powder

1/2 tsp salt, divided
1/4 tsp pepper, divided
4 (6 oz) skinless boneless chicken breast halves
Cooking spray
1 TB extra virgin olive oil
1 (8 oz) can sliced mushrooms
1 small zucchinni, quartered lenghtwise and sliced
4 garlic cloves, minced
1 cup chopped plum tomatoes (about 3 tomatoes)
1/2 cup chopped red onion
1/2 cup chopped fresh basil
4 tsp balsamic vinegar
1/4 cup grated Parmesan cheese

Directions

1.Preheat broiler

2. Combine garlic powder, 1/4 tsp salt, and 1/8 tsp pepper in a small bowl; sprinkle chicken with garlic powder mixture.  Place chicken on a broiler pan coated with cooking spray, and broil 6 minutes on each side or until chicken is done.

I don't usually measure spices, I eyeball.  This is more than one teaspoon of garlic powder, but I LOVE garlic powder.  It doesn't add many calories.

So many delicious vegetables!!

3. While chicken cooks, heat olive oil in a large nonstick skillet over med-high heat.  Add 1/4 tsp salt, mushrooms, zucchinni, and minced garlic; saute 2 minutes.  Add 1/8 tsp pepper, tomato, onion, basil and vinegar; saute 3 minutes.  Serve vegetable mixture over chicken; sprinkle with cheese.

At this point, my mouth was watering from the smell

one serving is one chicken breast, 1/2 cup veggies, and 1 TB cheese

Happy weekend everyone!  I will be taking it easy this weekend and doing some menu planning.  Any low calorie suggestions?