Whats In Your Pantry Thats Killing YOU?

Here are the pictures of the freezer and pantry as promised. [see my earlier blog for my fridge pics]

Remember that this is the "Barbie house", its very small and as you can see some things are NOT clean eats. (I am a work in progress and Barbie house = 580 sq ft)

I shop on Sunday and prep food for the week. I am NOT supposed to do bananas (carbs via my trainer) but I find them easy so I use them. Hence why my body is not where it should be, am I hard headed? I normally buy Smart Balance PB but if Skippy is on sale I get it, or Dierbergs home brand but I hate stirring it.

I am trying to have more sweet potatoes, but in the summer I don't care for hot foods as much. I even have a few good versions, like with honey and walnuts but still.


Freezer, yes ice cream sandwiches are in there. Also that is the perdue chicken that I love, comes packed individually with no hormones.


Pantry top shelf


Pantry bottom shelf, Kashi was not on sale and I do have 2 sweet potatoes to make into something this weekend.

I only buy food for the week, each week at a time to keep on budget. As most of you know I have the "Trainer T. Foundation" and all my savings goes for that to fight obesity in kids. (also once you get out of the "habit" of buying pre-packed stuff its not that much more expensive [sometimes less] to buy natural and make it yourself if you buy on sale)

On another note, here is Friday stats:
Wt = 119
BF% = 23.5
BMI = 20.5

I got in walks 2 times this week, which I was more then glad about. I can't wait for Tuesday maybe I get the ok for workouts again.

Did you know that only 20% of diet packed frozen foods have to have under 300 calories? That means Healthy Choice, Lean anything can have over 500 calories per serving and gobs of fat and STILL BE LABELED DIET!

You can not believe the FDA on this kind of thing, what they let go through for manufactures. Please be warned:
READ YOUR LABELS ON EVERYTHING!

No HFCS or HO this stuff will hurt you, and has been BANNED in other countries!!! It is killing people making them obese, don't fall for this.

Try to get protein and fiber at each meal, it will keep you full longer. Carbs are not BAD for you, you need them for energy but you also need to watch the bad fats. Take care of your body now, you will thank yourself later!

So whats in your pantry and fridge? Would losing it with Jillian Michaels be proud of you?

Whats In A Trainers Lunch Cooler?

Since I am not able to post my workout I thought I would share with you what my lunch cooler looks like.

Here is a normal lunch, however it does vary from time to time. My meals are 4, one at 8am, 10am, 1pm and last snack at 3pm. (Dinner at 5.30pm last Casein snack at 7pm)

This meal would be:
1. 1 scoop whey, 1/2 pb and honey sandwich
2. oats, cinnamon, banana, 1 tbs pb
3. 1/2 pb and honey sandwich, 1 cup yogurt w/blueberries
4. cottage cheese, peaches and nuts

Cals =1,410 carbs =150 fat =50 protein =103

As most of you know, I normally workout 45 minutes in the morning and a walk at lunch.

Enjoy the picture blog.........


My fridge - Coffee, water and eggs are staples, plus some chicken breast I get Purdue hormone free all individually wrapped (and buy when on sale). Usually $11 a box get on sale for $9 and well worth the money over other boneless breasts. If you have not tried them, you will get hooked. Cooked on my Foreman grill there is never any fat drainage, they are that lean and clean.


Packing my lunch


Yogurt and blueberries (also I just found this bottle of sugar free vanilla nut flavoring for coffees that I am going to try in Greek yogurt instead of a sugar substitute since its so tart)


Cottage cheese and peaches with sunflower seeds, its got that sweet salty taste and sometimes I use peanuts or sesame seeds.


PB and honey - I usually have Smart Balance which has flax seed but this was on sale.


My day time meal, including 1 scoop whey (vanilla) in the morning and 1 scoop casein (Chocolate) in the evening (the only thing missing is my dinner)


My lunch packed - all my containers are 1 cup servings in this lunch, I have 1 cup and 1/2 cup containers that I use to keep my portions controlled.


1 water, 1 banana, oats, yogurt, cottage cheese, peaches and blueberries, pb and honey sandwich


My new smoothie maker, I can't wait to get back to them.

Like most people I try to stay on a food budget, so I don't buy organic and I won't upgrade my milk to soy or almond unless I can afford to each week. I will try to get a picture of my pantry and fridge next time.

Ok, I just changed the look of my blog and if anyone has an opinion let me know. Now that they have all these new templates I spent an hour trying to decide. Btw, I do NOT get any compensation on any of my product reviews I just like to share information that works for me.

Hoping to walk again today, trying to make things happen during recovery.
Weight today = 119

NO EXCUSE I MAKE IT HAPPEN!

What...A Penny For A Calorie?

NOTE TO SELF: Eat pie and apply to thighs!

It's true, last night we had bible study and for dessert (of course there is ALWAYS dessert) it was mini apple turnover pies.

Did I eat one .. .NO all I thought was, how hard I am working kicking sugar to the curb....do I want to apply that apple pie turnover to my thighs???

NO WAY!

Each time you think its just a "SMALL" thing, it adds up!

Think of it like "pennies"....how many times you may be thinking huh, you can't buy anything with a penny! But add them up, they DO matter and its the same with calories.

Or "oh its just a small (a few pennies) piece" every piece of the pie adds up!

1 Calorie = 1 penny (not literally but you get the point)

So you add the calories (pennies) of 230 ($2.30) for that little cute tasty pie per day and in a weeks time its 1610 ($16.10) or 83900 ($839.00) a year and year after year that adds up. (Some days more then others see picture)

So remember these things when your mindset is off in "candy land" how long do you want to save????

3500 calories = 1lb (on or OFF)
$35.00 = 1lb

It's so much easier to spend then save isn't it?

But challenge yourself......
Every time you say "NO" to a treat, add that amount of (calories) pennies in a jar and see how much you have at the end of the week....you may be AMAZED!

I am already up $2.30.....woo woo

Also keep in mind, when you are seeing changes they are small...until that SHINNING moment when the jeans zip right up and fit just right!

It was all those little things that made that happen, NOT a week of starvation.

It was all the little extra steps from:
Parking far away
Taking the stairs
Getting off the couch
Eating healthy foods
Cutting down on fast food
Ditching the soda
Saying NO to dessert
Starting instead of stopping

We are always counting, why not start saving?

Today's post workout - 1 scoop vanilla ice cream Whey 1/2 c Almond milk

30 Day Shred Level 1
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Mood - TGIF!
Wt - 120
Time of workout = 25 Min
Cals burned = ?

Warm up:

Windmills
Hip circles
Knee circles

Workout:

Pushups - 15
Bent over rows - 10lb
Reg bent knee crunches

Jump jacks
Jump rope
Jump jacks

Back lunge w/bicep curl - 7lb
Arm punches
Bent knee oblique crunches

Glute kicks
Jump jacks
Glute kicks

Laying chest flys - 7lb
Side lunge w/shoulder raise - 7lb
Jumping jacks

Butt kicks
Jump rope
Arm punches
Side obliques

Cool down;
Wide leg stretch
Quad stretch

NO EXCUSES.......I MAKE IT HAPPEN!

Ps, I was motivated to write this because of sparks new SparksSavings site!
Check it out here:
http://www.sparksavings.com/sparksavings/savings_login.asp?whereFrom=%2Fsparksavings%2Fsavings%5Fhome%2Easp

Bring on the salads!

This is a salad with chicken, craisens, and cheese I made drizzled with ranch dressing.

I love making salads look "presentable". I am a mad woman over how the food is presented, really. It's like decorating a room to me, only with food its cheaper. Ta-dah!

Thank you all for the NO sugar support, I am still working on it!

Today is my real off day, and I am only doing my OMY and stretch. Rest, recover and GROW muscles, grow.

Smoothie
1 scoop vanilla ice cream whey
1/2 banana
1 c silk

Saturdays workout:

(same pre-workout smoothie only 1/2 cup)

P90X Round 2 Day 72

Rest or Stretch

At the gym:
Mood = FIERCE!
Time of workout = 2hr 15 mins
Total cals burned = 823

15 min elliptical = 150 cals burned
1 hour power yoga class
1 hour kickboxing class w/1lb db (ROCKSTAR!)

Off to get the Rockstar Body............

PS.
As most of you know I have been talking about my marathon training, here is what I wrote on it if your interested. I also included a "how to run a marathon video" in case you want to know how to get started.

www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner~y2010m2d7-Set-your-goal-on-running

Asian-Style Salmon Patties Picture Blog

Women who eat out 5 times a week consume 290 EXTRA calories daily, time to start eating from home.

Asian-Style Salmon Patties


With carrots and white rice

I just tried the recipe from December Oxygen magazine, so tasty!
www.oxygenmag.com

The only thing that I added, was I did drizzle a bit of honey over the patty, and add a splash of low sodium soy sauce over the rice. (which would have been a prettier picture)

Asian-Style Salmon Patties

14oz can salmon (I used bumblebee)
1/4 c whole wheat bread crumbs
1 celery stalk chopped
1/2 tbs low sodium soy sauce (I used La Choy)
2 egg whites slightly beaten (I used egg beater egg whites)
1/2 tsp fresh grated ginger (I used canned spice)
1/2 tsp sesame oil
1 tsp olive oil

1. In a medium bowl mix salmon and next 7 ingredients, shape into 4 patties.

2. In a medium skillet, heat olive oil and cook patties until lightly browned on both sides approximately 8 minutes. Serve with a salad or brown rice.

Nutrients per serving:
Calories - 195
Total fat - 7g
Saturated fat - 1g
Trans fat - 0
Cholesterol - 80 mg
Sodium - 545 mg
Total Carbohydrates - 7g
Dietary fiber - 1 g
Sugar - 1 g
Protein - 26 g
Iron - 2 mg

Enjoy..........
Btw..here is my latest
www.examiner.com/x-28813-St-Louis-Fitness-Trends-Examiner

Are You Label-Literate?

• 
  Are you label-literate?
  
  Plenty of food packages carry claims, and the US Food and Drug Administration has strict guidelines for the use of certain food label terms.
  
  Here are a few of the most common claim and what they mean:
  
  Low calorie – Less then 40 calories per serving
  
  Low sodium – Less then 140 mg of sodium per serving
  
  Low cholesterol – Less then 20 mg of cholesterol and 2 g or less of saturated fat per serving
  
  High fiber – Five or more grams of fiber per serving
  
  Good source of – Provides at least 10 percent of the recommended daily value of a particular vitamin or nutrient per serving
  
  Don’t be misled by some claims. To be fully informed, read the label yourself to determine exactly what your getting in every serving.
  
  Source: GHP Living Well
  www.GHP.COM

Do You Have A #1 Comfort Food?

Do you have a number 1 comfort food?

Does it change for the seasons?

As the weather changes I find myself looking towards home made cooking for comfort. I don't really feel like going out much when its cold or nasty out, and tend to "nest" in the winter. See why I got a new comfortor and nightstands?

I will even be in my PJs by 8.30pm and in bed by 9pm.....am I part T-Bear?
Am I hibernating?

Sheesh it gets dark by 6pm and my body is like, its night-night time. Im such a morning person.

I start craving hot things like cocoa, soups, chili and stew. HELLO crock pot! I have missed you, and now I will dust you off and get lots of batch cooking done. This saves lots of cash-olo $$$ cooking like this because you can freeze part and then bring it out later. I spent $50 at the food store and have enough meals for 2 weeks, which would normally be for 1 week.

What did I make to save money?

Chili
Pot roast

= 6 meals

For meat I bought the chopped up roasting meat on sale for $6 and the lean beef for $5. I had to add potatos, onions and carrots, chili beans (on sale) and tomatos to the list but I added it up and each potcrock full was a total of just $11 each.

= $3.65 per meal packed with good nutrition. You really can save money by doing casserole and crock pot cooking so if your on a budget (who isn't looking to save green backs?) try it. You can go to allrecipes.com or just check our sparkrecipes and find some really good healthy meals to make.

Lets face it, I love my chicken and tuna but variety is the spice of the palate right?

Do I have an all time #1 comfort food?

Yes, CHOCOLATE!

No matter what kind of "funk" I am in, this works for me and the darker the better I love 72-85%. Bitter or sweet, either way. Dark or white, either way. I look to choc-choc for my comfort. Ok, Lays regular chips is a close second. I had to really think about that, then I thought wow I could put chocolate on a plate and dip my Lays..... Bad T. Bad!

I taught last nights Kickboxing class and had 9 with 1 guy, GO Jeff! Next week I'm teaching circuit which I really enjoy. Got my new video up, so if anyone wants to check it out or RATE me here it is.

My Gravity Crunch Video:
http://www.youtube.com/trainertfitness

What's your #1 Comfort food?

Getting the Rockstar Body.......