from (click here and follow!)
Breakfast is my favorite meal of the day! I could eat it for breakfast, lunch, and dinner and NEVER get sick of it, so I figured I'd give some ideas for that too!
Mini Bagel Sandwiches
1 - mini bagel (like thomas whole wheat)
1 T - Philadelphia Light Cream Cheese
1 - large egg
2 slices - thin sliced bacon, or turkey bacon whichever you prefer
fry egg in non stick cooking spray
toast bagel
spread 1/2 T cream cheese on each side
cook bacon in pan, let drain if using regular bacon
cut bacon in half
layer sandwich accordingly
top
bacon
egg
bacon
bottom
Stats - 245 calories
If you want a more filling sandwich or would prefer 2 eggs for breakfast subsitute the mini bagel for bagel thins, so that you have more surface area, use 2 T cream cheese, and 2 or 4 slices of bacon depending on what you prefer
Stats - 380 calories
Much better than any breakfast you could get at a place!
Stay tuned for more delicious breakfasts!
Bon Appetit!
Wednesday, January 12, 2011
Monday, January 10, 2011
Healthy Menu Monday
The start of Healthy Menu Monday! from (Click Here and follow!)
Ok, so ever monday I will be posting a recipe that is simple to make and makes you feel like you're eating a decadent meal, but without all the excess fat and calories! If you have any requests, feel free to email me! lrzuba@gmail.com!
Mushroom and Broccoli 'cream' Sauce
Servings for 2 (or 4 mini meals)
prep - 5 mins
cooking - 20 mins
7 oz - Mushrooms (sliced)
3 oz - Broccoli (cut into small pieces)
3 oz - Onion (diced)
1 clove - garlic
1 C - low fat or fat free milk
1 C - low sodium chicken broth
1 T - Olive or Canola Oil
1 T - All Purpose Flour (optional)
2 T - Parmesan Cheese (graded or shredded)
8 oz - Boneless skinless chicken breast (diced)
4 oz - whole wheat spaghetti
saute chicken using cooking spray with a little salt and pepper.
once cooked remove from pan and set aside.
add the oil to the pan and add all the veggies (mushroom, broccoli, onions and garlic)
season with a little salt and pepper.
saute until softened
*sprinkle flour over all veggies and stir in until combined, cook for about a minute
pour in the chicken stock and stir until combined, scraping up bits from the bottom of the pan
add in milk, stir
cook until slightly thickened
Serve 1 cup of sauce over 2 oz of cooked spaghetti, and 4 oz of diced chicken.
Top each serving with 1 T of parmesan cheese.
Calories - 515 calories; carbs - 58 g; fat - 10 g; protein - 30 g
If you prefer mini means, you can cook the same amount just use 1oz of cooked pasta per serving and only 1/2 cup of the sauce, still stick with the same amount of cheese and chicken and instead you're at only 355 calories total!
I promise you won't even miss the lack of cream!
* if you don't use flour, just keep in mind the sauce will take a little longer to cook down and thicken and you might end up with a little less sauce!
Bon Appetit!
Ok, so ever monday I will be posting a recipe that is simple to make and makes you feel like you're eating a decadent meal, but without all the excess fat and calories! If you have any requests, feel free to email me! lrzuba@gmail.com!
Mushroom and Broccoli 'cream' Sauce
Servings for 2 (or 4 mini meals)
prep - 5 mins
cooking - 20 mins
7 oz - Mushrooms (sliced)
3 oz - Broccoli (cut into small pieces)
3 oz - Onion (diced)
1 clove - garlic
1 C - low fat or fat free milk
1 C - low sodium chicken broth
1 T - Olive or Canola Oil
1 T - All Purpose Flour (optional)
2 T - Parmesan Cheese (graded or shredded)
8 oz - Boneless skinless chicken breast (diced)
4 oz - whole wheat spaghetti
saute chicken using cooking spray with a little salt and pepper.
once cooked remove from pan and set aside.
add the oil to the pan and add all the veggies (mushroom, broccoli, onions and garlic)
season with a little salt and pepper.
saute until softened
*sprinkle flour over all veggies and stir in until combined, cook for about a minute
pour in the chicken stock and stir until combined, scraping up bits from the bottom of the pan
add in milk, stir
cook until slightly thickened
Serve 1 cup of sauce over 2 oz of cooked spaghetti, and 4 oz of diced chicken.
Top each serving with 1 T of parmesan cheese.
Calories - 515 calories; carbs - 58 g; fat - 10 g; protein - 30 g
If you prefer mini means, you can cook the same amount just use 1oz of cooked pasta per serving and only 1/2 cup of the sauce, still stick with the same amount of cheese and chicken and instead you're at only 355 calories total!
I promise you won't even miss the lack of cream!
* if you don't use flour, just keep in mind the sauce will take a little longer to cook down and thicken and you might end up with a little less sauce!
Bon Appetit!
Wednesday, May 12, 2010
Finally done and done
Sorry its taken so long to update my final info from Chalean Extreme. I was very proud of my results, although food wise I wasn't able to be quite as strict as I would have liked to have been in the end. But I still managed to lose about 5 pounds, about 2% body fat and about 6 inches. So overall it was a definite success.
I loved everything about the program. It was challenging, and fun, and definitely different from anything else I've ever done. I would definitely recommend it to anyone wanting a challenge and wanting results. Because it definitely gave me them. I still have a little ways to go, but as for right now I'm going to worry about just maintaining where I am because I need to get settled here in Maine.
I am currently doing Turbo Jam now. I just started a few days ago, and I definitely think its a BLAST. I totally don't feel like I'm working out, but I finish sweating like a pig and feeling great. I love it, I wish turbo kick was offered at a gym near by, but its not, so maybe I'll become an instructor and then make it available places =] We'll see.
I'll keep you posted for sure.
I loved everything about the program. It was challenging, and fun, and definitely different from anything else I've ever done. I would definitely recommend it to anyone wanting a challenge and wanting results. Because it definitely gave me them. I still have a little ways to go, but as for right now I'm going to worry about just maintaining where I am because I need to get settled here in Maine.
I am currently doing Turbo Jam now. I just started a few days ago, and I definitely think its a BLAST. I totally don't feel like I'm working out, but I finish sweating like a pig and feeling great. I love it, I wish turbo kick was offered at a gym near by, but its not, so maybe I'll become an instructor and then make it available places =] We'll see.
I'll keep you posted for sure.
Monday, April 19, 2010
Week 10 update!!!
Weight - 134 lbs
Body Fat - 25.5 %
Body Water - 51.3%
Bone Mass - 6.8 lbs
Muscle Mass - 42.9 lbs
This week went well for the most part, I know that I could have eaten much better, but still on a while I did pretty good. Next week food wise I'm going to try eating a new way- 2 days a week I'll be at about 1200 calories, then 3 days a week I'll be at about 1500 calories and then 2 day a week I'll be at about 1800 calories, that way it gives me a few days to eat more, so I can splurge a little bit while still staying at an average of 1500 calories. I think it might be a little bit easier to stick to, but we'll see.
Stress has been wreaking havoc on me this week so I'm kind of surprised that I hit all 3 of my weight loss goals this week. As of yesterday I really didn't think I was going to. Here is the breakdown of my week workout wise. And goals after that.
Lean Circuit 1 - I upped my first thing here which made the rest of my choices from last week fit perfectly. Although by week 4 hopefully they will all be up from where they are now.
Lean Circuit 2 - Went really good today. i upped the first exercise again and it made the rest of the workout much harder. Again hopefully within the next few weeks I can up all of my weights.
Interval/Abs - This week I managed to make it through better than I did last week. My shoulders were still killing me but overall easier. Managed all push ups in Abs on my toes!
Lean Circuit 3 - Went great this week. I upped a few, lowered one and did almost all push ups on my toes! A few more to go but a great improvement over last week! =]
Fat Burn/Recharge - Holy cow! This was hard! The outher thigh work outs kicked my ass! My butt and thighs were burning half way into the workout! I finished it though and that's all that matters!
Goals for the week -
1. Lose at least 1 pound bringing me down to 133 lbs or lower.
2. Lose at least .5% body fat bringing me down to 25% or lower.
3. Raise body water up to at least 51.8%.
4. Dring at least 3-4 bottles of water a day.
5. Have the talk with the boyfriend.
6. Run on a couple of days, at least 2.
7. Try the 2/1200, 3/1500, 2/1800 diet plan to see how it goes.
8. Take Bella for at least 2 long walks.
9. Do something for myself... Anything
10. Read at least 3 chapters in my current novel.
Wish me luck!
Body Fat - 25.5 %
Body Water - 51.3%
Bone Mass - 6.8 lbs
Muscle Mass - 42.9 lbs
This week went well for the most part, I know that I could have eaten much better, but still on a while I did pretty good. Next week food wise I'm going to try eating a new way- 2 days a week I'll be at about 1200 calories, then 3 days a week I'll be at about 1500 calories and then 2 day a week I'll be at about 1800 calories, that way it gives me a few days to eat more, so I can splurge a little bit while still staying at an average of 1500 calories. I think it might be a little bit easier to stick to, but we'll see.
Stress has been wreaking havoc on me this week so I'm kind of surprised that I hit all 3 of my weight loss goals this week. As of yesterday I really didn't think I was going to. Here is the breakdown of my week workout wise. And goals after that.
Lean Circuit 1 - I upped my first thing here which made the rest of my choices from last week fit perfectly. Although by week 4 hopefully they will all be up from where they are now.
Lean Circuit 2 - Went really good today. i upped the first exercise again and it made the rest of the workout much harder. Again hopefully within the next few weeks I can up all of my weights.
Interval/Abs - This week I managed to make it through better than I did last week. My shoulders were still killing me but overall easier. Managed all push ups in Abs on my toes!
Lean Circuit 3 - Went great this week. I upped a few, lowered one and did almost all push ups on my toes! A few more to go but a great improvement over last week! =]
Fat Burn/Recharge - Holy cow! This was hard! The outher thigh work outs kicked my ass! My butt and thighs were burning half way into the workout! I finished it though and that's all that matters!
Goals for the week -
1. Lose at least 1 pound bringing me down to 133 lbs or lower.
2. Lose at least .5% body fat bringing me down to 25% or lower.
3. Raise body water up to at least 51.8%.
4. Dring at least 3-4 bottles of water a day.
5. Have the talk with the boyfriend.
6. Run on a couple of days, at least 2.
7. Try the 2/1200, 3/1500, 2/1800 diet plan to see how it goes.
8. Take Bella for at least 2 long walks.
9. Do something for myself... Anything
10. Read at least 3 chapters in my current novel.
Wish me luck!
Tuesday, April 13, 2010
sorry, week off from moving
So, I tried to workout while on the road, but gave up after the first 2 days... So I just ended up taking that week off and tacking on an extra week to the end of the lean phase. So, here are the results as of this week...
Weight - 135.4 lbs
Body Fat - 26.5%
Body Water - 50.7 %
Bone Mass - 6.8 lbs
Muscle Mass - 42.5 lbs
So, I am up a few pounds, thanks to the move, not eating healthy, and lack of working out for an entire week plus another week of being OVERLY stressed out. I know that stress takes a toll on your body, I've seen it happen to me and to other people, unfortunately when it does strike really bad there isn't much you can do about it. I tried my best to cope, although I did eat a few too many chocolate chip cookies one night, I did pretty good all things considered, but I still was up 1 pound from last week. This week I am determined to not sweat the small stuff, although the majority of what is killing me is all larger stuff... It will all work out in the end.
I didn't write down a breakdown of all the different workout this last week, but I will sum them up the best that I can.
Circuit 1 was hard but harder because i felt like I really needed a 12 pound weight for a lot of it and I don't have one. The push ups are KILLER and I was really excited about the plank tricep, and did pretty good, although couldn't do the whole thing on my toes this week.
Circuit 2 was also hard, and made my neck hurt which means I was trying to lift too heavy and ended up shrugging my shoulders too much I will definitely pay attention to this next week. I don't want huge neck muscles I want really nice back and shoulders =]
Fat Burn Intervals/Abs seemed to be shoulder oriented, which was only hard because my shoulders were so beat from circuit 2 that there were things that I couldn't finish all the way through because they seemed to fail here too, even at only 5 lbs. The ab workout was interesting, I didn't feel like it hurt my abs so much but the next day I felt them so I guess it worked better than I though which is always a good thing.
Circuit 3 is more shoulders, luckily by this point my shoulders were doing much better and had recovered enough to finish the workouts. It was also chest and abs which was nice, my pecs hurt for the entire next day which made my boyfriend laugh, but overall a good workout. I enjoyed the army crawl and all the push ups.
Fat burn and recharge was nice, the cardio was a little longer and a little more focused on the lower body which was good. My butt and thighs definitely felt it over the next couple days. My inner and outer thighs hurt to climb stairs and walk normal. Again entertaining for the boyfriend and every once and a while I do enjoy a good pain from a workout. Makes me feel like I really kicked my butt the day before.
Next week I am going to push harder and make sure to go all out, 11 out of 10 on the scale!!!
I'm going to end off with my goals, I've been writing them down and I might as well tell them to you guys while I'm at it.
1- Eat Cleaner and healthier foods. Try to get away from evening snacking.
2- Be more active in general... Run more, walk more, play more.
3- Drink more water, minimum of 9-10 cups a day.
4- Try to track my intakes as much as possible.
5- Start to read a book, whatever I can find in the boxes right now since I'm done with my magazines
6- Lose 1.4 lbs putting me at 134 lbs.
7- Reduce body fat by at least .3% putting me at 26.2%
8- Raise body water percent by at least .3% bringing me up to 51%
9- Clean up house a little more, help with dusting, swiffering floor, cleaning kitchen, etc...
10- Make a decision on the job front.
Wish me luck
Weight - 135.4 lbs
Body Fat - 26.5%
Body Water - 50.7 %
Bone Mass - 6.8 lbs
Muscle Mass - 42.5 lbs
So, I am up a few pounds, thanks to the move, not eating healthy, and lack of working out for an entire week plus another week of being OVERLY stressed out. I know that stress takes a toll on your body, I've seen it happen to me and to other people, unfortunately when it does strike really bad there isn't much you can do about it. I tried my best to cope, although I did eat a few too many chocolate chip cookies one night, I did pretty good all things considered, but I still was up 1 pound from last week. This week I am determined to not sweat the small stuff, although the majority of what is killing me is all larger stuff... It will all work out in the end.
I didn't write down a breakdown of all the different workout this last week, but I will sum them up the best that I can.
Circuit 1 was hard but harder because i felt like I really needed a 12 pound weight for a lot of it and I don't have one. The push ups are KILLER and I was really excited about the plank tricep, and did pretty good, although couldn't do the whole thing on my toes this week.
Circuit 2 was also hard, and made my neck hurt which means I was trying to lift too heavy and ended up shrugging my shoulders too much I will definitely pay attention to this next week. I don't want huge neck muscles I want really nice back and shoulders =]
Fat Burn Intervals/Abs seemed to be shoulder oriented, which was only hard because my shoulders were so beat from circuit 2 that there were things that I couldn't finish all the way through because they seemed to fail here too, even at only 5 lbs. The ab workout was interesting, I didn't feel like it hurt my abs so much but the next day I felt them so I guess it worked better than I though which is always a good thing.
Circuit 3 is more shoulders, luckily by this point my shoulders were doing much better and had recovered enough to finish the workouts. It was also chest and abs which was nice, my pecs hurt for the entire next day which made my boyfriend laugh, but overall a good workout. I enjoyed the army crawl and all the push ups.
Fat burn and recharge was nice, the cardio was a little longer and a little more focused on the lower body which was good. My butt and thighs definitely felt it over the next couple days. My inner and outer thighs hurt to climb stairs and walk normal. Again entertaining for the boyfriend and every once and a while I do enjoy a good pain from a workout. Makes me feel like I really kicked my butt the day before.
Next week I am going to push harder and make sure to go all out, 11 out of 10 on the scale!!!
I'm going to end off with my goals, I've been writing them down and I might as well tell them to you guys while I'm at it.
1- Eat Cleaner and healthier foods. Try to get away from evening snacking.
2- Be more active in general... Run more, walk more, play more.
3- Drink more water, minimum of 9-10 cups a day.
4- Try to track my intakes as much as possible.
5- Start to read a book, whatever I can find in the boxes right now since I'm done with my magazines
6- Lose 1.4 lbs putting me at 134 lbs.
7- Reduce body fat by at least .3% putting me at 26.2%
8- Raise body water percent by at least .3% bringing me up to 51%
9- Clean up house a little more, help with dusting, swiffering floor, cleaning kitchen, etc...
10- Make a decision on the job front.
Wish me luck
Tuesday, March 23, 2010
Sorry late again...
Weight - 132 lbs
Body Fat - 25.3%
Body Water - 51.6%
Bone Mass - 6.8 lbs
Muscle Mass - 42.5 lbs
Sorry I'm late again, this has been written out and ready to go since friday, but this week has been so crazy with preparing for the move and dave leaving, that I just haven't had time to post it. So here I am now. My weight is pretty much back to normal after my dot. Which is definitely a good thing. Food wise this week I haven't been that good and next week i won't be that good either, although I'm definitely trying my best, its really hard with all of the moving situation, and the 14-16 hour drives ahead of us...
Either way here is the breakdown for the week.
Push Circuit 1 - Everything went well for this. nothing special. I did feel really good doing it. Going to bump up a couple squat weights next week.
Push Circuit 2 - The heavier weights I choose worked much better. this was super hard this week and my muscles were shaking like crazy!!! Next week will be good too.
Interval/Abs - Pushed myself but not overly so like last week. I finished feeling great and even better cause Dave worked out with me! Abs are getting easier for sure!
Push circuit 3 - I did 5 pull ups before the workout, although the last one I barely finished. all of the weights went well and I'm super excited for next week being the last week of this. I'm really excited for a lot of the moves in the lean phase.
Burn it off/Recharge - I kicked my butt here. I'd say I was at about a level 11! Definitely feels good to push yourself to extremes. Another week down one more to go for this phase!
As you can tell I'm definitely excited and ready for the lean phase of Chalean. I'm almost 2/3 of the way done and it feels like just yesterday I took on this challenge!
These next couple weeks are going to be hard not only food wise but fitness wise too, finding time and the ability to do a workout while driving cross country. Although hopefully I'll be able to make it work...
Wish me luck!
Body Fat - 25.3%
Body Water - 51.6%
Bone Mass - 6.8 lbs
Muscle Mass - 42.5 lbs
Sorry I'm late again, this has been written out and ready to go since friday, but this week has been so crazy with preparing for the move and dave leaving, that I just haven't had time to post it. So here I am now. My weight is pretty much back to normal after my dot. Which is definitely a good thing. Food wise this week I haven't been that good and next week i won't be that good either, although I'm definitely trying my best, its really hard with all of the moving situation, and the 14-16 hour drives ahead of us...
Either way here is the breakdown for the week.
Push Circuit 1 - Everything went well for this. nothing special. I did feel really good doing it. Going to bump up a couple squat weights next week.
Push Circuit 2 - The heavier weights I choose worked much better. this was super hard this week and my muscles were shaking like crazy!!! Next week will be good too.
Interval/Abs - Pushed myself but not overly so like last week. I finished feeling great and even better cause Dave worked out with me! Abs are getting easier for sure!
Push circuit 3 - I did 5 pull ups before the workout, although the last one I barely finished. all of the weights went well and I'm super excited for next week being the last week of this. I'm really excited for a lot of the moves in the lean phase.
Burn it off/Recharge - I kicked my butt here. I'd say I was at about a level 11! Definitely feels good to push yourself to extremes. Another week down one more to go for this phase!
As you can tell I'm definitely excited and ready for the lean phase of Chalean. I'm almost 2/3 of the way done and it feels like just yesterday I took on this challenge!
These next couple weeks are going to be hard not only food wise but fitness wise too, finding time and the ability to do a workout while driving cross country. Although hopefully I'll be able to make it work...
Wish me luck!
Friday, March 12, 2010
Not again...
Weight - 134.8 lbs
Body Fat - 25.5 %
Body Water - 51.6 %
Bone Mass - 6.8 lbs
Muscle Mass - 43.4 lbs
So, again this week is a little off, now I might not think that just looking at last week and then this week except 3 days ago I weighed myself just to make sure I was doing better than before, and I was back down to 131.2, which was more normal... and then my dot started today... Sucks, but it definitely skews the results for the week. Hopefully by next week my body has regulated itself and I will be back to normal. Now onto how the workouts went this week.
Push Circuit 1 - I definitely pushed myself more than last week. I upped my hammer bicep weight which was good, the rest I just made slower and more concentrated movements. Good overall.
Push Circuit 2 - This circuit is hard. I'm having a hard time selecting the right weights. This week was better than last but still have a hard time. Hopefully next week I'll have it fully dialed in.
Interval/Abs - I think I pushed myself a little too hard, there were a few times i couldnt' catch my breath at all... So exhausted by the end that I'm going to do Abs later tonight. Abs were definitely easier today, not sure if they are stronger or becaues I waited to do it later in the night Still super difficult thought.
Push Circuit 3 - Can't seem to get the sumo squat weight heavy enough and I'm at the heaviest weights I have. i tried going slower but it wasn't enough. Maybe next week I can figure something out. So far this is my favorite workout. I feel so strong and able doing it. Did 4 pull ups before I started as well. =]
Burn it off/Recharge - Went well as usual. Sometimes I wish recharge was longer. Seems like a fairly easy day considering, even though I am still sweating like a pig...
So that was my week, next week should be good.
Wish me luck!
Body Fat - 25.5 %
Body Water - 51.6 %
Bone Mass - 6.8 lbs
Muscle Mass - 43.4 lbs
So, again this week is a little off, now I might not think that just looking at last week and then this week except 3 days ago I weighed myself just to make sure I was doing better than before, and I was back down to 131.2, which was more normal... and then my dot started today... Sucks, but it definitely skews the results for the week. Hopefully by next week my body has regulated itself and I will be back to normal. Now onto how the workouts went this week.
Push Circuit 1 - I definitely pushed myself more than last week. I upped my hammer bicep weight which was good, the rest I just made slower and more concentrated movements. Good overall.
Push Circuit 2 - This circuit is hard. I'm having a hard time selecting the right weights. This week was better than last but still have a hard time. Hopefully next week I'll have it fully dialed in.
Interval/Abs - I think I pushed myself a little too hard, there were a few times i couldnt' catch my breath at all... So exhausted by the end that I'm going to do Abs later tonight. Abs were definitely easier today, not sure if they are stronger or becaues I waited to do it later in the night Still super difficult thought.
Push Circuit 3 - Can't seem to get the sumo squat weight heavy enough and I'm at the heaviest weights I have. i tried going slower but it wasn't enough. Maybe next week I can figure something out. So far this is my favorite workout. I feel so strong and able doing it. Did 4 pull ups before I started as well. =]
Burn it off/Recharge - Went well as usual. Sometimes I wish recharge was longer. Seems like a fairly easy day considering, even though I am still sweating like a pig...
So that was my week, next week should be good.
Wish me luck!
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