Getting Back On Track!

So today was my day to get back on track with my diet after a weekend of little exercise and lots of unhealthy food and adult beverages for St. Patty's Day ;) I was able to get back on track today despite a minor chocolate chip cookie detour this afternoon! I mean seriously though it was absolutely necessary and worth it! (Girl Issues).

For breakfast I had my usual: 3 egg whites, and 2 clementines with my green tea.

For lunch I had: Vegetable Lasagna with fat free cottage cheese and ground turkey, red peppers, mushrooms, and spinach. I also had steamed broccoli and cauliflower and a 4 oz vegetable noodle soup from the cafeteria.

Despite the rain and horrible weather I left work and headed to Target. I found a $5 off coupon in my purse with purchase of $25 that I forgot to use on my last purchase and you know I had to go back in there and get my money back! So after getting $5 handed to me in cash, I decided to search for the almond butter. I've been dying to try it and so I figured since I just got $5 handed back to me that I'd purchase a $7.39 almond butter (makes sense right). It better be worth it! Stay tuned for my input later this evening. Has anyone tried Mara Natha All natural Almond Butter?

Anyways so after my Target trip I finally headed to the gym. I almost witnessed an accident in the parking lot on my way into the gym. People need to slow down it's not a race track!

I had a KILLER workout with Toni Ann at bootcamp class tonight. Here was a summary of our workout:

• Warmup 3 minute
• Circuit A (10 exercises)  
• 1 minute rest (jog)
• Circuit A 
• 1 minute rest (jog)
• 10 different exercises (Circuit B) 
• 1 minute rest (jog)
• Circuit B
• 1 minute rest (jog)
• Circuit A 
• 1 minute rest (jog)
• Circuit B
• 1 minute rest (jog)
• ABS for 5 minutes
• Cool down 3 minutes

I don't remember exactly all of the moves we did from each of the two sets of exercises so I'm calling one set circuit A and one set circuit B. But note while we were "resting" we were actually jogging to gradually cool down! It was INTENSE!! Almost all of the exercises that we did today used free weights which made it that much harder! My Fitbit estimated that I burned close to 500 calories during the workout and I believe it! We did box jumps with weights, sprinter lunges with weights, star jumps, exploding squats, mummy kicks with weight, and burpee high knees just to name a few!

I walked away feeling incredibly exhausted, proud and satisfied to have pushed myself to the highest limit possible. I am already sore which is always a good sign! My philosophy is "No Pain, No Gain!"


So who can give me some advice on whether I should try to do Crossfit (the real deal, not just a bootcamp class at the gym with similar moves)? I want to try the actually local Crosfit box with a daily WOD. I read so many blogs about women doing it and I'm so intrigued! I mean if they can do it so can I! I have to admit though the crazy expensive monthly cost is the only thing standing in the way of me trying it. I do wish they had a one week trial or something so that if I decide it is not for me I can walk away without signing a contract!

Questions:
1. Have you tried Crossfit and do you think it is worth it?
2. Have you tried almond butter?
3. How was your Monday?

National Registered Dietitian Day

Today is National Dietitian Day. At work they honored us with a big CARBOHYDRATE rich breakfast of french toast, scrambled eggs, sausage, home fries, muffins and bagels. I was very disappointed that there wasn't any fresh fruit. I'm not going to lie though the breakfast was yummy and it was the thought that counts.

It was a busy day at work; so busy that before I knew it, the day was over! Hooray!!

I am thinking about trying Crossfit. All of the blogs that I've read so far make it seem so awesome and so hardcore! What are your thoughts about Crossfit? Currently I take a similar style class called Crossfit Bootcamp at the gym that I belong to.

I skipped the gym again today so this is my home workout for the night!

Just wanted to say Happy RD day to all dietitians out there!

Have a great night!
xoxo Kristin

Dress Shopping

I really hate dress shopping. After work I set off on a quest to find a dress to wear at a military ball. I had my eye on a few dresses on the rack but after trying them on realized they simply didn't fit my body shape well. I am after all pretty curvy. But after trying on several dresses, I came across THE DRESS!! It fits perfectly and makes me feel really good about myself! Now I'm really excited for the ball! My boyfriend on the other hand is not looking forward to getting all dressed up. But who can resist a man in uniform?!

Ok now I know I didn't go shopping for a wedding dress (so don't get any ideas), but you guys get the point. It was that moment I felt when looking at myself in the mirror in the dressing room that I really felt like THIS IS THE ONE! So naturally I had to buy it. AND I had a coupon so it made it all the more acceptable to buy it today! :)

I have been browsing various blogs this week and came across a blog called Carrots 'N' Cake. I have to admit I love this blog because the author is so honest. I love her philosophy that you can 'eat' bad foods too in moderation. As a dietitian I am not the food police and I seriously believe you can live a healthy life by eating anything in moderation and by exercising regularly.

I found this recipe on her blog Carrots N Cake and I am thinking about trying this tomorrow morning!!

Doesn't this sound yummy?!
Hope you guys have a great night!

Question
1. What is your favorite breakfast food?!
Kristin

Manic Monday

So today started off on a bad note with me oversleeping!! But fortunately I only ended up being 15 minutes late to work.

Today wasn't as busy as it normally is and I focused on taking the stairs instead of the elevators. It is so easy to be lazy working at a hospital with multiple elevators but I took the long way today and took the stairs when I could.

When I got off of work, I drove to the gym and squeezed in a 1.5 mile run on the treadmill before Crossfit Bootcamp. Let's just say I don't think there was a single square inch of my body that wasn't drenched in sweat after my workout! It was a cardio packed class and it was just what I needed :)

I forgot to wear my fitbit today since I rushed out the door this morning in a panic, but I know I burned some serious calories today and I feel great!

Now it's time to watch the Bachelor finale!! Who do you think Sean picks?!

I hope to start taking pictures throughout the day to make this blog more pretty!

Questions:
1. What are your favorite exercises/workout routines?
2. How do you get motivated when you don't feel like working out?

Back from blogging vacation!

I cannot believe it has been 2.5 years since I have used this blog. I am excited to start blogging again to document what I eat, and my exercise regime. I promise to use this blog more regularly from now on.

Let me recap my Physical Activity for the week:

Monday- I went to Bootcamp class and it was TOUGH. We did two different circuits plus an abs workout. It was all cardio and a total calorie scorcher
Tuesday- I was so sore that I had to rest and recover (rest days are important)
Wednesday- I went to the gym and did the Elliptical
Thursday- I took Spinning and it was a major cardio burner (I sweated buckets)
Friday- I took Bootcamp class again with a 1 mile run warmup
Saturday- I ran 4 miles and then did weights at the gym with my boyfriend
Sunday- (today) I took Spinning again


Man my muscles are sore today. Prior to Friday I had not run in about a month. Now that the weather is started to warm up, I am going to try to run at least 2-3 times per week. I am running a race in May. I am looking forward to Bootcamp tomorrow afternoon.

I have a goal to lose 15# in 7 weeks. Do you think I can do it? My boyfriend invited me to a military ball which I've been told is a very formal event. I haven't gotten that dressed up since high school Prom! Ahh!

I am going to try to update this much more frequently because once every 2.5 years simply won't cut it!

Happy Sunday! :)

Don't let the weather prevent you from working out!

This afternoon I thought of EVERY excuse not to go to the gym:

• I was too sore from my workouts earlier this week
• Too tired from work
• I had no energy
• It was pouring down rain and windy
• The gym was not on my way home

BUT I thought about how I would feel if I didn't work out and then how I would feel if I did and voila my decision was made and I went to the gym!

I worked hard on the elliptical and spent 30 minutes lifting weights!

I feel great and I'm SO glad that I wasn't lazy and got my workout in for the day!!

Calcium and Dairy!

...Well I'm embarrassed at my absence from this blog but the good news is I'm back!

Did you know that 10 million Americans have Osteoporosis and 18 million have low bone mass putting them at an increased risk to develop the disease?

Did you also know that this disease can be prevented via a diet of calcium rich foods like milk, dairy and leafy green veggies?

Think of your bones as a bank account: You deposit and save calcium so you’ll have enough to draw on later in life. So make the investment now, it’s almost impossible to make up for it later!

Use this chart to figure out how much Calcium is recommended for your age group and how many milk group servings that equivocates to.

Age	Recommended Daily Calcium Intakes (mg)	Milk Group Servings
1-3	500 mg	3 *(serving size of milk is 6 oz)
4-5	750 mg	2-3
6-9	900 mg	3
9-18	1300mg	4
19-51	1000mg	3
51+	1200mg	4

It is important to remember that a milk serving provides about 300 mg of Calcium (amount in 1 cup of milk).

Non fat yogurt (8oz) provides about 300 mg Ca or 1 milk serving, but if you only eat 6 oz (common portion size), that only counts for ¾ of a milk serving!

These foods are calcium rich and count as 1 cup in the milk group:

• Skim milk (1 cup)

• Non fat yogurt/low fat (8 oz)
• Mozzarella , Swiss, and Cheddar cheeses (1.5 oz)
• Ricotta cheese (1/2 cup)
• Cottage Cheese (2 cups)
• Fat Free Pudding (1 cup)
• Frozen Yogurt (1 cup)
• Ice cream (1.5 cups)

Notice that the portions listed aren’t necessarily the serving size for these products, but they are the amount needed to equal the amount of calcium in 1 cup of milk. (Ex. 3 servings of ice cream or 1.5 cups are needed to equal 1 cup of milk.)

However there are several other foods that are rich in calcium that aren’t even dairy products:

• Broccoli
• Spinach
• Almonds
• Sesame Seeds
• Chick peas (hummus)
• Baked beans
• Salmon
• Pasta
• Rice
• Breads

Ways to Sneak Calcium into other foods

· Make fluffier scrambled eggs with milk. Whisk about 2 Tablespoons of milk into egg batter and add lowfat shredded cheese

· Mix fresh or frozen berries, a banana and lowfat vanilla yogurt into a blender for a cool smoothie

· Instead of water…….use milk in foods such as oatmeal, or when making rice and instant potatoes.

BBQ Chicken and Cheddar Foil Packet Dinner

3 TBSP BBQ sauce
4 small boneless, skinless chicken breast halves
2 small unpeeled red potatoes, thinly sliced
1 red or green pepper seeded and sliced
1 green onion, finely chopped
¼ teaspoon salt
1/8 teaspoon black pepper
1-1/2 cups shredded reduced fat Cheddar Cheese

Preheat oven to 375 degrees F. Place a 12 X 12 foils sheet on a work surface. Spoon about 1 teaspoon of BBQ sauce in center of foil sheet. Place one chicken breast half over BBQ sauce and spread another teaspoon over chicken. Top with a quarter of the potato, bell pepper and onion. Sprinkle with a little salt and pepper.

Fold foil in half to cover contents; make narrow folds along edges to seal. Repeat with remaining ingredients to assemble 3 more packets. Place packets on a baking sheet and bake for 35 minutes.

Open foil packets with scissors and carefully pull back edges. Sprinkle a quarter of the cheese over the top of each chicken breast half and return to oven, unsealed for 2 more minutes to melt cheese.

Nutrition Facts per serving: Calories: 290; Fat 4.5g; Sat Fat: 2.5g; Cholesterol: 75 mg: Sodium: 630 mg; Calcium 20% Daily Value; Protein: 38g; Fiber: 2 g;