7/31/2013 -- The end of July and some Chest & Triceps work

We weren't able to make it through all of the exercises on our list this morning. We ended up skipping the "Cable One Arm Triceps Extensions" which I'm okay with. My arms were about to fall off by the time we had finished the other eight 3 set/10 rep exercises.

I'm getting stronger (though I'm not losing any weight). I am starting to see definition in my arms that hasn't been there since I was a senior in high school (which was nine years ago, now!). I am getting used to the 5:30 mornings and am loving the energy I've got going through the day. This is definitely a lifestyle I'm glad I've adopted.

Wednesday weights:

3 set/10 rep Wide Push Ups @ body weight
3 set/10 rep Include Dumbbell Press @ 20 lbs
3 set/10 rep Flat Bench Flyes @ 20 lbs
3 set/10 rep Decline Flyes @ 20 lbs
3 set/10 rep Bench Dips @ body weight
3 set/10 rep Lying EZ-Bar Triceps Extension @ 25 lbs (bar)
3 set/10 rep Dumbbell Triceps Kickback @ 20 lbs
3 set/10 rep Overhead Two Handed Triceps Extension @ 10 lbs

7/30/2013 -- The Eats

I did a great job staying on my calories and keeping things pretty balanced. I know it says I went over on my fats, but oh well. I felt good.

The wild rice no-meat loaf below was taken from Pure Ella and I only made a few minor changes. I used pecans instead of walnuts, golden raisins instead of purple, dried oregano instead of fresh and did not saute my onions in oil (making it a completely oil free dish). 267 kcal and six servings? Sounds like a plan to me!

Click to see larger version

7/31/2013 -- The Eats

See below.
That.
Is.
All.
;)

P.S. Remember to email me if you need any of the recipes I share!

Add 99kcal for the Corona Light with dinner, lol. :D

Recipe -- No Garbage Lasagna

I don't like garbage in food. Let me clarify, I try to avoid a lot of overly processed, refined grains and sugars as best as I am able. I find that eliminating them entirely is quite difficult, but with each new recipe I put in front of me I do my best to eliminate at least one item that is refined or processed. Additionally, I've noticed that a lot of recipes use waaaay too much oil. So that's another item I tend to lessen when possible too.

The dinner I made last night I've dubbed my "No Garbage Lasagna". I cut out all cheese, got rid of the noodles, reduced the oil and added way more veggies. Ringing in at 284 calories per (hearty) serving, boasting a deep flavor and being as simple as it is I'm definitely going to be making this one again!

No Garbage (Vegan) "Lasagna"

Serves 4-6

Takes: ≈ 90 minutes (can make some parts ahead of time to reduce the time)
Adapted from Cheeky Kitchen

what you'll need:

• 1 small eggplant, sliced into 1/4" slices (about 10 pieces)
• 2 can diced tomatoes (either zesty jalapeno or Italian spiced)
• 6 cups raw spinach
• 5 cloves of garlic, minced and divided
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp dried parsley
• 2 tbsp olive oil, divided
• 4 slices firm bread (I suggest Ezekiel flaxseed or sourdough)
• olive oil cooking spray
• 1/4c bread crumbs (I used panko)
• 1 medium tomato, sliced into 1/8" slices (about 10 pieces)
• 2 tbsp balsamic vinegar
• 2 tbsp fresh basil, chopped
• salt/pepper to taste throughout

what you'll do:

1. Spray eggplant with olive oil spray, salt, pepper and roast at 400° for 20-25 minutes, flip halfway through. Leave oven on when eggplant is done.
2. Meanwhile, in a small put heat 1 tbsp oil and add half the garlic until fragrant. Add spices and "toast" for about 30 seconds. Pour in tomatoes, stir thoroughly, reduce heat and allow to simmer for 20-30 minutes**.
3. In a large saute pan heat to med-high and spray each piece of bread with cooking spray, then toast in the pan.
4. Using the same pan heat 1 tbsp oil, add the remaining garlic and stir until fragant (being sure not to burn). Add spinach slowly until all is wilted. Set aside.
5. In a high speed blender, blend half the tomato sauce until smooth, then add back to remaining sauce, stirring thoroughly.
6. To assemble, in the bottle of a 9" x 9" glass baking dish, layer as follows: 1/2c tomato sauce, 2 pieces of bread, 1/2c sauce, eggplant slices and garlic spinach, 1/4c sauce, 2 slices of bread, the remaining sauce, tomato slices and bread crumbs on top. See below.
7. Bake for 30-35 minutes at 400°.
8. Remove from oven and allow to stand for 10-15 minutes. 
9. Before serving pour balsamic vinegar over top and spread the fresh basil evenly. 
10. Eat immediately, store in an air tight container in the fridge or freeze in portioned containers for future use.

**: The longer your sauce cooks down the thicker it will be. 6-12 hours is actually recommended, but we don't all have that kind of time. You can, of course, make the sauce a day (or several days) in advance.

7/30/2013 -- Back & Biceps

Today went a lot better than yesterday for sure. The work out below took about 45 minutes, including the time I need to move equipment around and set up. It was relatively quick, but let me tell you: my biceps were on fire by the time I was done. I mean, holy hell! I can definitely feel the changes (and just wait until you see this week's bicep progress photo on Friday) and am looking forward to moving into Phase 2 of the program the week after next, in which we start adding cardio in regularly.

Either way, we're off to a good start and today is already rockin'!

Tuesday Weights:

3 set/10 rep Hammer Strength Lat Pull @ 27 lbs
3 set/10 rep Wide-Grip Lat Pulldown @ 40 lbs
3 set/10 rep Seated Narrow Grip Cable Rows @ 5 lbs
3 set/10 rep T-Bar Row @ bar + 25 lbs
3 set/10 rep Back Extensions @ body weight
3 set/10 rep Barbell Curl @ bar + 20 lbs
3 set/10 rep Incline Dumbbell Curl @ 5 lbs
3 set/10 rep Alternate Hammer Curl @ 10 lbs

Review: The Biggest Loser

I know a lot of people that don't like this show. I know a lot of people that write it off for a lot of different reasons. And to a point I understand that. I mean, it is dramatic and it may even seem cruel to some that a handful of these competitors are sent home so early in their Biggest Loser weight loss journey, but let me tell you something: these men and women are given an amazing chance.

When I look back on my weight loss I did it alone, and that's a big deal. When you have to tell your friends you cannot go out and drink or have dinner at a restaurant you alienate yourself quickly. When they don't understand the struggle you're going through and when they start to distance themselves because they don't know the strong, confident and empowered person you're becoming-- it's hard. If I had had the chance to make that journey with people in the same boat? It might have been something different.

This was me on my twenty-first birthday. No one in my family recognized me. I had gone for a 145 pound Varsity athlete to this in less than three years. It hadn't even crept up on me over a decade. I got my BMI to 43.5 in less than 36 months.

I lost what people on The Biggest Loser Ranch lose. I did it alone, without my friends, feeling like I was separated from everyone else in society. 116 pounds is no small amount. Seriously. 47.2% of my body weight was shed in the eighteen months I spent counting every calorie, agonizing over food choices, reading every blog, book and magazine article I could get my hands on that would help me shed the pounds.

What did I not have?

• A house that kept me away from the temptations of "real life"
• Fellow men and women who were suffering as I was
• A doctor and medical team to evaluate and critique my losses
• World class trainers to bust my ass in the gym
• World class trainers to teach me about proper portions, the theory of calories in vs. calories out, the importance of adopting and living the plant-based, whole foods diet
• The support of an entire nation rooting for you to succeed

While I can see the "downsides" of the possibility of elimination, the frustration of being separated from your family and the stress of game play while each contestant guns for the prize of $250,000, I honestly believe that the positive advantages of their situation far outweigh the few disadvantages. 

Just look at the staggering results:

It seems pretty cut and dry to me and I know that even with the American television drama, even with the people that I know are getting their time cut short or whatever it is, no matter what I will continue watching this show. It brings me to tears hearing the contestants and their families and I think we, as a national audience, help inspire and motivate these people to get healthy and help lead the charge to a better, healthier, and more fit population.

7/29/2013 -- The Eats

Jason bought me a Vitamix for my birthday back in June. I've taken it on vacation, I've used it to make soup, sauces and of course smoothies like the one below. We use this thing almost every single day and I absolutely love it. It's also taken some of stress off my shoulders. I am no longer responsible for making every single meal. As a matter of fact Jason tends to come home after our work outs, open the fridge and start throwing things in the blender to make breakfast for us. This morning he made us a spinach, frozen banana, fresh coconut water, fresh pineapple, fresh coconut jelly and carrot smoothie. It tasted fantastic and was definitely a nutrient dense way to start the day.

For lunch I made us some tacos. For him I did a chipotle seitan but for me? I've been on a buffalo kick, so I made some homemade baked buffalo tofu, whipped up some homemade pico de gallo, pickled some cabbage, red onions and cilantro, then topped it with Tofutti Better Than Sour Cream and Taco Bus salsa verde. They were amazing. 

Other than that, here is the rest of my day (and I'll make sure to update this entry with a photo of the "Rustic bread, spinach and eggplant lasagna" I'm making for dinner). It was a delicious day and I feel like a million bucks!