Faith Fitness and Laughter

Standing ab exercises and breakfast!

Morning!  I hope that you Wednesday was a great one!  The next couple of days and next week are going to be pretty long.  My boss starts her vacation today and I will be stuck at work from 8:00 to 6:00.  I guess it could be a whole lot worse…..I did just come back from my vacation. 🙂

 

Breakfast:

 

  • 1 tortilla (100 calories)
  • 1 turkey link (110 calories)
  • 1 egg (74 calories)
  • 3 tbsp of egg whites (25 calories)
  • 1/2 of provolone cheese (25 calories)

Total: 334 Calories

 

 

I think that breakfast is probably my most favorite meal of the day.  It really is.  🙂  But do you eat breakfast?  And if so, what kinds of things do you eat??  Yesterday, one of my co-workers showed up with a coke and a peanut butter and jelly sandwich.  Now, don’t get me wrong I love a good ole nut butter sandwich, but I really like to start my day off with a balanced meal.  What you eat for breakfast starts your day and gives you energy to cope with the morning rush.

 

Here are some of my favorite breakfasts:

  1. 1 slice of toast, one egg, and turkey bacon
  2. overnight oats in a jar!
  3. oatmeal and turkey bacon
  4. English muffin with 1 egg/egg white/spinach combo, turkey bacon and 1 slice of provolone cheese
  5. sweet potato wedges and eggs
  6. protein pancakes with nut butter and fruit
  7. any protein smoothie
  8. egg burritos with the fixings (1 egg, egg whites, spinach, scrambled turkey sausage)
  9. English muffin, nut butter and 1/2 banana
  10. I can’t think of ten!!

 

I found this on the internet yesterday:  Work Your Abs without Getting on the Floor.    They even give you three exercises that you can try!

 

 

I really love the show So You Think You Can Dance!   Mainly because growing up I really wanted to be a dancer!!  Yes, I did.  There is just something about a person being able to express and interpret a song.  Some of the talent on the show is freakin amazing!  But here is the thing….boy do they really rip them a new one on the show, when they cut them.   I know that the judges are professionals and have been doing what they do for a long time, but man!  I would be a puddle of mush if I was on the show.  Whit that said, it is better to rip the band-aid off instead of just prolonging something.  I think it was just the words they were using.  Most of the dancers were walking away saying how much of a failure they were.   They do have to get to the final 20 for the show, I guess. 🙂

 

I hope that you have a great day!!

 

Isn’t she awesome!

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Let the good times roll!

Not really sure if the title is anything special, but I would rather have the good time roll than bad one. Right?? 🙂  Morning!   I hope you had a great Memorial Day and they you were able to spend some time with your families.  🙂  I just took it easy and ran some errands.

So I managed to get through the first day of the Insanity program.  Holy cow!!  Just the Fit Test people and it had my legs shaking!  I can only imagine what today’s work out will hold.

How I felt?  I felt a little tired when I was doing it, but all in all, I felt good.  It’s amazing when you do something different.  I mean, I have done a lot of different work outs, but this was SO different.  In a good way. 🙂

 

Here is what the break down looked like, with my scores:

  1. Switch Kicks/100
  2. Power Jacks/39
  3. Power knees/91
  4. Power jumps/22
  5. Globe Jumps/6
  6. Suicide jumps/15
  7. Push-up jacks/18
  8. Low plank oblique/52

Every single move was pretty intense, I have the sore muscles to prove that!  Globe jumps consist of jumping in four corners and each time you complete the four corners it counts as one.  Push-up jacks were BRUTAL and that is all that I am going to say about that.  🙂

 

Today’s workout will consist of a Plyometric Cardio Circuit and will be about 40 minutes.  I will be sure to post an update on how the work out goes.  🙂

 

Monday’s breakfast:

I was in the mood for some more eggs, so I made up another omelet that included: 1 egg, egg whites, spinach and turkey sausage.

 

Monday afternoon snack:

Before you get too grossed out, this really is good!  Cottage cheese, pears, and some shredded cheese.  Yum!

 

Here are some of the things that I want to stay away from:

  1. Specialty coffee
  2. sweets of any kind
  3. candy

Things that I want to add:

  1. good fats
  2. whole grains

 

Today’s Breakfast: 

I am thinking oatmeal this morning, but I am not sure.  Do you ever get up in the morning and have no idea what you’re going to have??

 

Hattfields and McCoy’s:

I am really excited about this mini-series starting!  I love Kevin Costner and I love this story.  I have only watched the first 20 minutes of it and it’s been pretty graffic.

 

I hope that you have a great day!!

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No internet?? What?

Well, I was without internet last night and part of today, but it’s no big thang! The DSL box simply went bad and the lovely people at Windstream came right out and gave me a new one!  I had my second Orthodontist appointment yesterday and it went really well!  I am one step closer to getting the metal on my teeth.

When I got there, they were really quick to get me in the back to get started.  This trip was mainly to take pictures of my teeth, and take some impressions of my teeth for the mouthpiece that I will wear for six months.  It was kind of funny, you’re in this big room with all of the other patients and you have your mouth wide open and you are afraid you are going to gag on the biscuit dough that is in your mouth!

Have you ever seen the episode of King of Queens where Doug goes to the dentist??  That stuff that they use to get the impressions makes me want to gag!!

 

Here is some of what I ate yesterday:

After my appointment, I went to my favorite place in the world.  🙂   Just a regular coffee with some skim milk.  Yum!

 

I also did some yard work yesterday and it took about 3 hours!  Once I was finished, and cooled off, I made a new smoothie.

 

 

Blueberry Smoothie:

  • 1 cup of frozen blueberries
  • Lite sugar Raspberry/Lemonade drink 1/2 cup
  • 1/2 cup of Almond milk
  • 1 tsp chia seeds
  • 2 scoops of Visalus
  • 5 ice cubes

 

 

When my alarm went off this morning, I literally thought that I was dreaming.  I wasn’t.  😦  I drank some water to hydrate myself and then made me a cup of coffee.  A little later, I made myself some breakfast.

 

One egg, egg whites, spinach, turkey sausage, and one Udi’s multi-grain bagel.

 

 

Lunch:

 

Cafe Latte Smoothie:

  • 1 cup of almond milk
  • 1/3 frozen banana
  • 1 tbsp of instant coffee
  • 1 tsp chia seeds
  • 5-6 cubes of ice

 

This one was not my favorite by any means.  Which really surprised me, because I love the taste of coffee.  🙂   This smoothie was also just (and I mean just) over 200 calories and did not fill me up.  A little later I grabbed one of Luna’s peanut butter and chocolate protein bars.  Yum and yum.

 

 

Dinner:

 

I was really in the mood to cook something when I got home and this is what I came up with.  I purchased a Spaghetti Squash the other day and so I cut it up, wrapped it up and put it in the microwave for 10 minutes.  I had some organic sauce and I also made some turkey meat to go with it.   To top it off, I roasted up some asparagus.  This meal was amazing!

 

Workout:

I didn’t know what I wanted to do and even walked around the house looking at all of the DVD’s that I had.  Nothing.  I thought about going outside and going for a run.  Nope.  Hmmm???   I eventually settled on one of Bob’s workouts.  Ultimate Cardio workout!  A full hour of sweat dripping from my face workout is what it was!

 

I hope you have a great night!

 

 

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A Gluten Free Cookie!!

Howdy folks!  Before I get to the cookie recipe, let’s get an update on all of the eats I have eaten since the last time I have posted any.  I will be honest, I have stressed a little bit over getting in a post since I have started my class.  Working 40 hours a week and then having packed weekends can lead to zero time to blog or comment on some of my favorites.  This week however, I am not going to stress.  If I can get to a post than I will, but if I have to choose between sleep or blogging, I am going to choose sleep.  🙂  No more stressing!

With that said, here are some of the eats that I have enjoyed over the past couple of days:

 

Overnight Oats (one of my favorites!)

 

Last nights dinner: Tilapia, roasted potato’s, and roasted brussels sprouts.

 

A new snack I found at Kroger: Clif Kid Fruit Rope/Organic and Gluten Free

 

This mornings breakfast: Thomas 100 Calorie English Muffin, turkey bacon, spinach, one egg/egg whites.  Holy delicious.

 

Lunch today: leftover roasted brussels sprouts and potato’s, brown rice, turkey sausage, and spinach.  With a tangerine on the side.

 

One of my favorite blogs (which reminds me, I need to update my favorites) is called Living the Gluten Free Life.  Kelsey put a Gluten free Chocolate Chip Cookie recipe up on her blog the other day that looked super yummy and interesting.  So, tonight I thought that I would give it a try. 

 

The verdict???    I love them!  They are super light and just melt in your mouth.  Don’t worry, I didn’t eat all three.  🙂

Question:  What is your favorite cookie recipe?

 

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Simple and Complex carbs

Hey!   I hope your night is going well and that you have had an awesome day!  Just wanted to stop in before I finish up a chapter in my Christian Ethics book tonight.  🙂

I really tried to stay on target today with my caloric intake and proteins.  My snack today was soooooo good.  It’s something that I have had before, quite often actually, but it was good anyway!

Dannon Key Lime Pie Greek yogurt with some gluten-free granola (yum) and one Clementine.  If you haven’t picked those things up yet, you must get them!

A couple of hours later I was ready for my actual lunch.  Turkey sandwich, with lots of greens, and some tangy bbq sauce.  Grapes on the side please.

Funny story.  I found the button on my camera where you can change the “scene”…. It actually has a food scene.  I can actually get super close to my food and it doesn’t get all that fuzzy.  🙂  It’s the little things.

Since I had already eaten, I went into one of our back offices for some quiet so that I could start one of the two chapters that I have to read by next Monday.

I think I am really going to enjoy this class!  Just wanted to say “hey!” to my teacher Dr. Rusty!!  I know you read this!! 🙂

After work tonight, I headed to the track to sneak in a mile run.  The day started out at 70 degrees, it’s now 42.  The low tonight is also 32.  Arkansas weather is the craziest!

I was super hungry when I got home and couldn’t wait to try a new recipe that I had seen earlier today.  Original recipe was from a blog that I love to read called Carrots ‘N’ Cake.

Brandi’s Flatout Pizza:

1 light flat-out bread

2 slices of light provolone cheese

spinach

1/3   cup of turkey sausage

8 turkey pepperoni’s

Directions:

First, you scramble the turkey sausage.  While this is going, put the two slices of cheese onto the flat-out bread, then spinach and then turkey pepperoni.  Once the turkey sausage is done add to the top of the pizza.  When you have the pizza just the way you want it, put it into the oven, or a conventional oven, and bake until the cheese melts.  Cut and then eat!

I will definitely have this again.

This also got me thinking about simple and complex carbs.  I don’t know about you, but there are some days that all I crave is sugar and sweets.  Today was not one of those days.  I craved protein.  With that, I started to think about how our bodies work with certain foods, conditions, and sleeping habits.

Simple Carbohydrates: 

Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly, which can leave you feeling tired, hungry, and craving more sugar shortly after you’ve eaten. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Simple carbs are mainly added sugars, which have very little nutritional value. They are considered “empty” calories. Types of simple carbs are soda, many sweet breakfast cereals, candies, high fructose corn syrup, and more. Fruit is also considered a simple carb, but it is a naturally occurring sugar that is packed with many nutrients.

Complex Carbohydrates:

Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white rice) form. They are structurally more complex and take longer to be broken down and digested, which allows you to feel full longer and gives you lasting energy. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat.

So how do you know how to choose the right one?

Choosing the right foods isn’t always as simple as choosing complex carbohydrates over simple ones. Case in point: White bread is highly processed but is a complex carbohydrate and many fruits, which are wholesome and natural, are simple carbohydrates.  And certain foods that contain complex carbohydrates, like white potatoes, quickly raise blood sugar levels, while some foods that contain simple carbohydrates, such as whole fruit, raise blood sugar levels more slowly.
So what should you choose? Instead of labeling carbohydrates as simple or complex, look at how whole or processed the food actually is. Unrefined or whole-grain carbohydrates found in products like brown rice, whole-wheat pasta and bran cereals are digested slowly and contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans, which also contain carbohydrates, also make excellent choices for health and weight loss. Try to limit your intake of highly processed, sweetened and sugary foods and choose the most wholesome and natural foods possible for your health and weight-loss goals.

Here is the website where I found the above information. www.sparkpeople.com  Spark People has a great website that gives out great healthy information.

Welp, I am off to read and then I am going to bed early.  Got an early day tomorrow!

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