Sicky and making sure you know this is possible…

Flatout Chips

Flatout Chips

Hi everybody!  I am pretty confident I got food poisoning from Costa Vida yesterday…needless to say, I’ve been feeling less than stellar today (so this will be quick).

I schooled, worked, worked out, studied, and now just veggin out.  I knew I hadn’t had enough cals today, so I got out the peanut butter and “vanilla ice cream” whey.  I took a spoon to them.  Oh my belly is too full now, but I am glad I got some nutrition into my sicky body!

To explain the post title and photo…those are cinnamon/vanilla extract/kosher salt/splenda shaken on cut up flatout…MICROWAVED for about 3 minutes.  Seriously.  They crisp in the nuker.  Just make sure that you check them once or twice and move them around because the micro doesn’t cook things evenly.  They are SO yum to snack on or dip in yogie, cottage cheese, PB, etc.  Not to mention, the spice possibilities are ENDLESS!  I’ve also made them with cumin and red pepper, garlic and parsley…YUM!

Hope ya’ll are well.  Will check on your bloggies manana.

*twinks

HERE’S THE PUPS FOR FUN!

Emmy

Emmy

Sully

Sully

Photos Photos so tired, don’t want to write…

Cakey

Cakey

My world has been pretty crazy since my last post! Many tests, birthdays, workouts, and adventures!

That cake up top is my dad’s and bro’s GF’s birthday cake from Sunday night. It’s just a yellow cake with chocolate “buttercream” (not a real buttercream) and candied walnuts. Scratch-style, yes.

cakey top
one more cakey

one more cakey

Then photos of last night’s dinner that I made for everyone…chicken pillards stuffed with spinach and homemade sundried tomato red pepper pesto.

yum

yum

My FabulousFather took these photos for me…
The salad is just hericots verts, patty pan and zucchini squash, sunburst tomatoes, shaved romano, lemon juice, garlic infused olive oil, salt, and pepps. The toasties are really good sourdough spread with the same pesto from the chicken, covered with romano, and broiled for a couple of minutes until bubbly.
Next up for your viewing pleasure, coconut cupcakes…
Cupcakies.

Cupcakies.

So my certification test in Cali on Friday was one big adventure. I left early in the morn, flew to LAX. Had to catch a shuttle to Rancho Palos Verdes. The shuttle took 2.5 hours cause it went around and around the airport, and then I had to read the map to the mean driver who just kept telling me I should have taken a taxi. I wanted to tell him to JUSTBENICE! I kinda did…I said “You don’t have to get angry”. Then he chilled a little bit. Anyway, I got us there. I went in for my four hour test, I was starving but had a sicky tum (which is actually odd. I believe I am blaming the tum issue on “atkins bars” The have weird ingredients in them and I will no longer be eating them. Ever.). I believe I ended up eating celery, some cottage cheese, and a hunk of a bar. The test was fine. Challenging, yes, but I expected that.
The shuttle was supposed to pick me up at 6, and I had a fifteen minute window, so I HAD to be down there by 6:15. We ended our testing at five to six, and I was packing up my stuff when the owner of the Pilates studio told me the shuttle company had called and left a message five minutes before that they were downstairs waiting. So I booked it down there. No shuttle in sight. I asked some hooligans sitting outside the Bucks if they had seen one. “Red???” The kid asked. And then proceeded to tell me that it was there twenty minutes ago. TWENTY MINUTES! That’s a HALF HOUR EARLY! Boo.
So I went back upstairs and called the company. They confirmed that they driver left me behind, and offered the solution of “finding another mode of transportation”. Needless to say, I had no other mode of transportation. It was rushhour in LA on a Friday night, my flight home was at 8:30. I called a couple of taxi companies to see if any of them were close by RPV. One was. They said they’d pick me up in front of the bucks in 10-20 minutes. So I went down there to wait.
I will spare details, cause this is already getting pretty lengthy and I’m T.i.r.e.d. The end of the story is that the taxi never came, and a fabulous starbucks employee took me to the airport.
My faith in Humanity has been restored!
Okay so I ran a 15k on Saturday in honor of Meghann at http://www.graduatemeghann.wordpress.com and Caitlin at http://www.seebriderun.com. It was Meghann’s first, and that’s pretty awesome! Caitlin beat her time from last year by more than FOUR MINUTES! Nice work ladies! My stats were:
9.51 miles, 64 minutes, 54 seconds. Good run!
Yesterday I spun, went for a hike, worked, went to school, did pull ups and some shoulders.
Today I ran 8.37 “tempo”…61 minutes, lifted legs, and did a lot of reformer experimenting at work because I got a brand new reformer! WOOT! I also worked at work. Fancy that.
I’m beat, hope you are all doing well, I’m going to be catchin up on your blogs a bit tonight to unwind, and then more tomorrow during lectures!
I CAN’T BELIEVE IT’S OCTOBER!
*twinks
Bon Maman and Me...actin weird

Bon Maman and Me...actin weird

What happened to my foot today

What happened to my foot today

P.S. I could feel a puddle of blood in my running shoe today…these two photos illustrate why I felt that. Though I’m not exactly sure why the blood was there…what a mystery, eh?!
Sockie

Sockie

So Sorry if you are a FOOTHATER. Seriously. Sorry. : 0

Protein Police…

Sabrina over at http://www.Rhodeygirltests.com asks:

I do some sort of physical activity about 5-6 days a week, usually for 30 to 45 minutes. 2 of those days are easy, 2 are hard/intense, and 2 are lifting + a little cardio.

When I lift I do circuits for 30-45 min that include a lot of plyometrics and muscle confusion so I am constantly moving and getting a great workout.

To give you an idea of my fitness level.. I can easily do 30 pushups, I can prob run a mile in 7:30 but I don’t think much faster (haven’t tried in years).

I am 5′ 6″ and weigh about 137 right now.

How much protein do i need in a day?

Well friends…I’m definitely a protein advocate.  If you are a regular casual exerciser, I suggest macronutrient ratios of 40/30/30.  40% being protein.  If you are an endurance athlete, you will want to take your carbs higher.  In Sabrina’s case though, she is not doing enough cardio to need to increase carbs drastically.

So if you were eating 2000 calories a day, you would want to consume about 200 grams of protein, 150 grams of carbohydrates, and 67 grams of fat.  Obviously you want to focus on whole, unprocessed foods.  This amount of protein tends to freak some of my clients out…so a more moderate example could be:

at 1600 calories, 214 g/carbs, 143 g/protein, 27 g/fat…ratios of 51/34/15, respectively.  This is more comfortable for some people to ease into because they like to see the lowfat number, and 143 is less scary than 200.

However, I absolutely believe that what you eat should make you feel great!  So if you experiment with different macronutrients (give new ratios a few days before you move on to other ratios), pay attention to how they affect your mood and energy levels, tweaking them from there.

Higher protein diets are great for a few reasons:

  • Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.  (WebMD.com)
  • Protein Needs: Endurance vs. Strength Training
    Your fitness goals will affect your protein needs. Even when not dieting, people who exercise have higher protein needs. According to Dr. Peter Lemon, an internationally renowned protein researcher, individuals who engage in regular endurance exercise should eat about 1.2-1.4 grams of protein per kilogram body weight per day (about .6 grams of protein/pound/day). Those who strength train need 1.7-1.8 grams of protein per kilogram body weight per day (about .8 grams/pound/day). If you are dieting, your needs are probably higher.  (http://www.fitnessrxmag.com/nutrition/articles_view.php?id=53)
  • Protein helps maintain muscle mass if you are restricting calories in an effort to lose weight (so you lose a greater ratio of fat, becoming leaner, as opposed to losing muscle AND fat, and becoming a smaller version of the same figure).
  • Protein takes the longest to digest of the three macronutrients…increased thermogenesis!

Have I confused you?   Does this help?

I ran 8.5 today and easy biking to loosen up ma’ sore legs.  2 tests.  1 study group.  Dad’s Bday.  Huge assignment.  Flying to LA in the morning for a 4 hour certification test.  BEST GET TO STUDYING!  Have a great weekend, I will check in sometime late tomorrow night or Saturday morning!

Answers…

Balanced Body Reformer

Balanced Body Reformer

Christie over at Sportsnutritionliving.wordpress.com is curious: (in reference to pilates and reformer workouts)

“I know i have talked to you before about it.. but how many days a week do you need to practice to see the benefits of it… I am a runner and I tend to develop muscle easily so I want less bulk in my legs =(“

Bulk…something women seem to be very concerned with.  We actually do not carry enough testosterone in our bodies to become “bulky”.  The bulk that *most* women refer to, is this:

A woman begins lifting weights, and makes no changes to her diet/cardiovascular activity.  She gains muscle, but the fat that she carries stays put.  As such, her legs, stomach, arms, whatever actually appears larger.  In order to “de-bulk”, you must lose body fat.

Speaking strictly strength-gains, you can see results in two sessions a week.  The way I teach keeps your heartrate up, it’s not a losey goosey stretching hour.  You will sweat, you will breathe HARD, hell you may even crypuketurnbrightred.  Find a good, certified instructor.  Make sure they understand your goals, make sure you feel comfortable working with them.

My own training includes daily cardio of high intensity, 3-4 times a week of weights, and 2-3 times a week of Pilates (two reformer, one mat, or vice versa).

What else kids???  Keep them questions comin!

PS…I ran for 58 minutes today.  Now I am sitting in classes.  I am lifting and teaching at 5, when I get out of classes.  My run today sucked a bit because I lifted legs yesterday.  It was an “increaser”.  This is a flat run, you increase your speed gradually.  So my pace started at just over 8 minute miles, and ended at 7 minute miles.  Tough.  It’s a “dig deep” kinda run.  Glad I did it.  Glad it’s over!

Pilates…

If anyone has specific questions about Pilates, I am an instructor of both apparatus and mat.  I’d be happy to answer them!

Pancreatitis and ma’ Gallbladder…

It’s a painful saga, really.  No, not really.  I would never ever wish pancreatitis on anyone though.

Basically, I got pancreatitis (July 4th), they couldn’t figure out why…I didn’t have gallstones, I don’t drink heavily, I am not overweight, etc. etc.  They did an ultrasound.  Nothing.  A hydascan….nuclear medicine, YIKES!  Normal-ish, they said.  So I left the hospital four days later, still getting weird bloaty stomach (pancreas) aches.  The doctor finally decided that he just wanted to take my gallbladder out (August 15th) because my mom and brother and many cousins have had to have the procedure.  When they took it out, there were still no stones to speak of, but the bile was thick, like honey, when it is supposed to be the consistency of water.

I was trying to help Jenn over at EatingBender maybe try to figure out what’s goin on with her…so here’s a little TMI for ya’ll!

Happy Tuesday, mine was busy busy.

I gotta go study now, will catch up on your blogs when I’m done or more likely tomorrow while I’m in lectures.

I have a test tomorrow, two tests Thursday (my daddy’s bday too), a study group Thurs for a test on Mon, and a BIGHUGEOL’ Pilates Cert test in Los Angeles on Friday.  I am flying in at 10 to take the test, then flying home at 9 when it’s over.  Nobody wants to be in LA longer than they hafta be!  Right???

Fear foods?

When Andrea over at CaretoEat.net mentioned that spoonfuls of peanut (or any nut) butter freaked her out a little bit…it got me thinking about fear foods.  Do you have any?  What are they?  Why are you fearful?  Cream cheese and half and half were a couple of mine, I’ve gotten over them though.  Now it’s half and half in coffee whenever I’m at a shop…it’s such a yummy treat!  How do you manage to get over your “fear foods”?