Meal Prep Sunday

Plan the Work, Work the Plan.

So, after 4 weeks of no CrossFit and generally feeling lousy (thanks, bronchitis); I decided last week it was time to get back into meal planning and preparation.  Though I didn’t fall completely off the Macro Train, I certainly wasn’t putting the time and effort into planning what I was eating….which wasn’t as big of a deal as it normally is when I’m working out consistently.

I thought today (and maybe next Sunday), I’ll just share my plan to the week and how I’m prepping.  Maybe I’ll even keep myself a bit accountable by doing a review for the week (at the end of the week, of course).  Overall, my first week last week went well until Friday night which is generally what happens anyway but…no excuses!  This Friday will be better 🙂

Where to start?  After working with a dietitian last spring, I determined that my daily calorie goal is 1400 calories (I’m working towards losing a bit of weight, so this is deficit for me).  My daily macro goals are: Carbs 157, Protein 88, Fat 47.

My new job as an interesting quirk that I am on the road during lunch time.  This means unlikely access to a microwave.  Thus, I started planning with my lunches this week because of all the meals, the options will be most limited.  After lunch, I moved onto dinner and made sure to include my Plated meals on Tuesdays and Thursdays.  Breakfasts were last.  So here’s what I came up with (macro totals provided by My Fitness Pal app or myfitnesspal.com).

Monday, Wednesday, Friday:

Breakfast: Peanut Butter Chocolate Overnight Oats – C46, P15, F5. (http://www.itscheatdayeveryday.com/pb-chocolate-chip-overnight-oats/) and a clementine orange – C13, P1, F0

Lunch: Cold Sesame Soba Noodles and Broccolini and Mushrooms – C55, P72, F15 (http://fitmencook.com/5-easy-cold-lunch-meals/).  That includes 6oz of chicken, not sure if I’ll really eat that much…seems like a lot.

Dinner: Slow Cooker Honey Lime Ginger Pork – 21, P30, F7 (http://therecipecritic.com/2016/02/slow-cooker-honey-lime-ginger-pork/), Brussels Sprouts – C5, P4, F0, and Applesauce – C12, P0, F0.

Daily Total: C154g, P123g, F28g = 1369 calories.

If I do CrossFit tomorrow, I may add in a small snack somewhere in the day.  Probably a Nature Valley Protein Granola Bar or 2 (190 cals for 2).

Tuesday, Thursday

Breakfast: Protein Shake (1c almond milk, 1c frozen mixed berries, 1 scoop protein powder, 1/4c oats) – C28 P22 F4.5

Lunch: Mason Jar Taco Salad (2oz ground beef, 1c lettuce, 0.25c corn, 0.5c black beans, 0.5c quinoa, 0.25c cherry tomatoes, greek yogurt dressing) – C55, P29, F23

Dinner: Plated – Pine Nut Crusted Salmon – C44, P44, F-52 <– I will be using less oil than the recipe calls for, so this will be lower.

So, that’s my plan for the week.  Hope you enjoyed!  I’ve never tried any of these recipes before so hopefully they turn out well!

 

The Ski-erg

I’ve been dealing with a calf/Achilles tendon issue for several months now and for the past few weeks my coaches have been modifying just about everything, even creating all new workouts when necessary.  This has meant limited rowing, limited biking, no running, no squats with weight, and other moves with greatly reduced weight. It has also meant a LOT of core work, which I admit I desperately need.

We’ve starting this rowing session these past few weeks and for me, that has meant a lot of time on the ski-erg. (If you don’t know what that is, or have never used one, check them out at Rogue’s site Ski-Erg)

I’ve done intervals of varying distances, ME calories for certain time and even a 5k. I am at the point where I’ve actually come to kind of LIKE being on the ski-erg. It is certainly far less painful than the Assault Bike that’s for sure. The Assault Bike and I will never be on good terms. The Concept2 rower and I are barely on speaking terms, but we are slowing reaching an understanding that while our relationship may never be overly friendly we are slowly learning to at least appreciate each other.

But there is something about the ski-erg that I actually like. I seem to be slower at skiing than rowing, but that makes sense to me since it does seem to use less legs. At first, it seems to be decidedly all upper body, but after doing the 5k, my butt and hamstrings were incredibly sore, so it’s not all upper body. Today was 5 sets of 1000m with a 2 min rest between. We were supposed to try to go about 1s faster than our best 5k pace. Now I’ve done a 5k only once and it took me nearly 30 minutes (28:54 if you want the exact time). I’m not really sure I was that much faster, but I felt good and it felt a little faster.

I’m not sure I’m supposed to like this piece of equipment and I may still never be the best skier in the class, but I found a cardio thing that I like and that is something I will take.

WHYNBTYW

Look at this! A Why Have You Not Bought This Yet Wednesday actually occurring on a Wednesday! It must be a miracle!!

Last month, in my WODBOM box, I got a small bag of THE MOST AMAZING CHIPS EVER!!

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These are essentially rice chips and magic made to taste basically like potato chips! Now, I’m much more of a “sweets” person when it comes to a cheat meal or cheat snack. But occasionally I love me some potato chips and seriously 7 potato chips isn’t a serving, no matter what the package says. And besides, since the chips are always in pieces, how in the world am I to know what 7 chips is?

These came in a single serving package and while I’m not saying they are good for you, they aren’t terrible either and if one is going to insist on a small snack every now and again, these seem like a nice compromise.

They tasted delicious, gave me just the amount of “salty” snack that would cure a craving, but didn’t leave me wishing I had a larger bag. They were nice and crunchy and while not quite the same as a potato chip, they were close enough. They are a little thicker than a traditional potato chip.

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As you can see by the label, it’s not like these are GOOD for you, but they aren’t loaded with fat, and their sodium level is reasonable, though they sure had that potato chip salty taste!

I found them on Amazon. They have sea salt, BBQ, sour cream and onion and pizza flavored ones. I’m eternally happy that I got the sour cream and onion. As of this writing, you can get several variety packs, ranging from $18 to $46, depending on how many packages you want in the box. You can also get boxes with just one flavor in the same price ranges. I like the fact that they are all single serving sizes. That would help reduce temptation for me.

You can also find them on Facebook, just search for Rise Buddy. They seem like a couple of guy trying to get a company off the ground.

Healthy? Maybe not so much. Healthier? Yes. Yummy? Oh you bet!!

The Times They Be A-Changin’

It has been 4.5ish years since I moved to Wooster.  For the first 2 years, I worked night shift at in an ICU.  My commute round trip was about 2 hours and I worked 12.5 hour shifts. My weekly commute time was about 6 hours. For the last 2.5 years, I’ve worked at a different hospital but during the day and my commute increased to 10 hours per week but I wasnt working as late (and only rare weekends, no holidays).  My last day commuting was yesterday and I can’t tell you how relieved I feel.  To know that I don’t have to leave my house at 630am and rush to work and to know I might be home at a more reasonable hour…. I just can’t express what a relief I feel.

It was an interesting experience to transition out of my job.  Every other job ive ever had was either shift work or a student job…i had no work that carried over or was ongoing.  For the past two weeks, I have been downloading my almost 3 years of knowledge to multiple individuals who will be taking over for me.  Mentally, it was exhausting. Trying to go back, think about the things that only I know and trying to write them down or regurgitate the knowledge on command.  I hope I did it well, I still care very deeply for the people and work I was doing.  It was certainly a very unique and new experience for me and I learned a lot about myself.

So, now onto new adventures. Maybe I’ll have more time for meal planning and skill work.  But isn’t this what I said when I finished school so many years ago?  Something always comes along to fill that new “free time”.  

But, today is a mental break day…Me + Netflix forever.  

WHYNBTYW

I walked off today with office supplies from one of the other research offices.  What was it, you ask? It was a staple remover that I was messing around with while waiting for a meeting because I’m ALWAYS fidgeting with something.  Whether it’s staple removers, beer bottle labels, phone cords…. If it keeps my fingers moving I’m happy.  

Recently, I saw am online add from our local specialty toy shop, Toyrifix (if you’re in the Smith ville, Ohio area and you’ve never been… Drop what you’re doing and go, right now).  The shop was advertising their new fidget cubes.  What’s a fidget cube?  Well, it is a cool little handheld that has all sorts of different fidget activities on each side.  I had to have one!  
So, I picked one up at Toyrifix and took it to work (let’s be honest, that’s where most of my fidgeting occurs during “thinking”) and I love it!  It really helps me get on the zone and focus.  I love all the different things you can do (roller ball, toggle, Clicky buttons) but my most favorite side is the switch.

If you’re a fidgeted or need a distraction from a different habit (like nail biting or lip chewing), I highly recommend checking one out.

So, how did I end up with the staple remover if I have my cool digit fidget now?  Well, I took it home because this is my last full week at my current job and I didn’t want to leave it behind.  #newadventuresonthehorizon

Rest Dayz

Ever since having my son, I feel like it’s only a rare occasion that I make it to the gym three times a week.  I celebrate those weeks.  In between those weeks I’m inevitably under the weather (daycare germs) though I will definitely say this year was much better than last year…. There may be hope for us yet!).  I miss getting to the gym but I also recognize the importance of resting (see: get back to gym sooner) and not getting everyone else at the gym sick (see: don’t get sick again later when it mutates and you get it again).  

I was looking through my Instagram pictures and came across a saying that was plastered on a hotel gym wall in San Francisco. The wall said “Prepare for it, train for it, fuel for it, rest for it”.  I Love this!  It’s not your typical motivation sensation… I particularly like that it includes fueling and resting…. don’t see that too often.  

I’m lucky in some ways because when I miss the gym, I know I’ve got a good reason. I cherish my gym time and it does hurt when I know I shouldn’t go (see: all last week #somuchcoughing) but I know it’s the right thing.

So, what to take out of that long rambling?  Pay attention to the walls in hotel gyms, you may just learn something valuable.

Shrimp Sheet Bake

I found this recipe on Pinterest and altered it to make it our own. The recipe comes from Damn Delicious, which is a site I LOVE for finding healthy, easy to make and yummy recipes.

The original recipe calls for corn, which, while I don’t mind it, adds another carb, so we subbed in yellow summer squash for something the same color. And since there is a general paucity of veggies in a lot of recipes, we added cauliflower, which, in my humble opinion is one of the best veggies on the planet and very versatile.

I did manage to find the andouille sausage and that does add bit of a bite to it. You could sub any type of summer sausage if you wanted.

So here is the recipe as altered by us:

1 pound shrimp, peeled, deveined, thawed

1 package andouille sausage (our store had 12.8oz packages)

1 pound baby Dutch yellow potatoes (we ended up cutting many of them in half)

1 yellow summer squash, chunked

1 head cauliflower, chopped into small pieces

4-6 cloves garlic, minced (we prefer 6 – we are garlic nuts)

1 lemon, wedged (for flavoring)

2 TBSP fresh parsley chopped

1/4 c unsalted butter

1 TBSP Old Bay Seasoning

 

Preheat oven to 400

Parboil potatoes (in their skin) for  10-13 minutes in boiling water to soften

In a large bowl, combine butter, garlic and Old Bay Seasoning. Toss in sausage, shrimp, squash, potatoes, and cauliflower and toss to coat

Place in single layer on a baking sheet, and bake for 12-15 minutes or until shrimp are opaque.

Squeeze lemon juice over and garnish with parsley

Makes 6 servings.

Macro breakdown: 333 calories per serving, 9g carbs, 22g fat (you could cut this back by using cooking oil and turkey sausage if you want) and 19g protein.

This is great for a higher fat day, or a lower carb day if you are cycling. It’s tastes like a cheat meal!!