Whole Lotta Shakin’ Goin’ On! – Turbo Cardio Day 3

PainWhen the world says, “Give up,”
Hope whispers, “Try it one more time.” ~ Author Unknown

The past two days of workouts have been quite challenging. Damn change-ups; I’m used to 4-8 repetitions at a time, not every other move. I’d like to set up an old laptop with a webcam to record my workouts. This way I can see my form (insert joke…now!). While I take the exercise and nutritional part of this program seriously, I won’t fool myself into believing I’ll look anything like Chalene Johnson after 90 days of Turbo Fire. I’m a strawberry blonde, after all, with a few more years under my belt!

Don’t worry, you’ll see my video soon. I took a photo prior to starting this intensive cardio plan but will not be posting it until after I complete the full 90 day workout. At that time, I’ll post the “before” and “after” photos. It seems that’s what most people do. Side by side, I can examine the results of my efforts, provided I’m still standing by then.

As far as meals go, I haven’t really changed them in the past few days except for dinner. The other day I made a large turkey for dinner, froze most of it for future meals (soups, warm salads, low-fat casseroles) and that’s what I made last night. I served the turkey over rice with a little gravy for my family with some stuffing and vegetables while I ate it plain with just vegetables.  Tonight it was flank steak. 

Fitness Pal (2)

The “Fitness Pal” gives you an idea of the type of entries I’ve been making daily.

What a huge change from the previous Sculpt and Tone video I used for weeks. They don’t even compare. I have to have a new mindset and new moves for this type of workout. Thankfully, I’m practicing now before I begin my official 90-day program on Monday. BABY STEPS….’cause I can’t keep up…yet.

In the meantime, here are some healthy snacks ideas to help satisfy and energize during the day. Choose to stick with snacks that are about 100 to 200 calories with 15 to 30 grams of carbohydrates. Try these healthy options.

Salty Snacks
Kale Chips1. Cheesy kale chips Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350°F oven until crisp. While still
warm, sprinkle with a little grated Parmesan cheese.

2. Tamari-seasoned rice crackers A salt lover’s best choice for scooping up low-fat tuna salad or another healthy dip; punch them up with a squeeze of chili sauce. (Read the label to make sure you stick to one serving of crackers.)

3. Mediterranean artichoke hearts Drain canned artichoke hearts and sprinkle
with lemon zest, capers, chopped fresh basil, and olive oil.

Pumpkin Seeds4. Five-spice pumpkin seeds
 Toss salted pumpkin seeds with sesame oil and Chinese five-spice powder; bake at 350°F until crisp.

5. Buffalo popcorn
 Toss air-popped popcorn with olive oil, chili powder, and a sprinkle of Parmesan cheese.

6. Spicy wheat pretzels
 Whole wheat pretzels (which boast 4 grams of fiber
compared with 1 gram in the regular kind) become irresistible when slathered
with spicy mustard (only 5 calories per teaspoon). Add a couple of low-fat
cheese cubes to make this snack extra filling.

Crunchy Snacks
Chickpea Poppers7. Chickpea poppers Drain and rinse canned chickpeas, then dry them with a paper towel. Spritz with extra-virgin olive oil, season with dried oregano and garlic alt, and roast at 400°F until crisp.

8. Veggie chips with tangy yogurt Dunk root veggie chips (such as Terra chips) nto plain low-fat yogurt seasoned with hot sauce and orange zest.

9. Cheesy dip Dunk sugar snap peas into 1/4 cup fat-free ricotta cheese.

10. Easy salsa Chop up tomatoes, cucumber, bell peppers, beans, and onions in a
mini food processor, then scoop on melba toast.

11. Tangy pear boats Fill endive spears with chopped pears and season with a
dash of balsamic vinegar. Add 12 almonds for extra crunch and some heart-healthy
unsaturated fat.

12. Veggie yogurt dip Combine finely chopped broccoli, multicolored bell
peppers, and scallions with fat-free Greek yogurt and onion flakes. Use it as a
dip for baby carrots.

Sweet Snacks
Cottage Cheese Fruit13. Fruity cottage cheese Fold chopped ripe nectarines into low-fat cottage heese, and spoon onto a couple of gingersnaps. (Read the label to make sure you tick to a single serving of gingersnaps.)

14. Chocolaty pears Minimalist, yet amazingly delicious: Sprinkle cocoa nibs on canned pears.

15. Sweet yogurt dip Stir a little diet maple syrup or agave nectar into fat-free Greek yogurt, and dunk slices of apples or pears.

Fruit Kebabs16. Fruit kebabs. Spear the sweetest fruits—strawberries, mango, grapes, and pineapple – with bamboo skewers.

17. “Banana cream pie” Spread graham crackers with vanilla fat-free Greek  yogurt, then top with a handful of banana slices and a sprinkle of ground flaxseed. (Read the label to make sure you stick to one serving of graham crackers.)

18. Grapefruit brûlée Transform a simple grapefruit into something decadent: Halve it; drizzle each half with a little dark honey (use concentrated sweets sparingly), and broil until bubbly.

Creamy Snacks
Mashed sweet potatoes19. Easy mashed sweet potato Microwave a small sweet potato, split it open, and mash a little OJ and cinnamon into it. Eat it right out of the jacket.

20. White bean dip Mash canned white beans with olive oil and chopped fresh rosemary. Pile onto radicchio or lettuce leaves.

21. Creamy pita Spread baba ghanoush, crushed avocado, or hummus on a whole wheat pita or whole wheat English muffin.

Scrambled Eggs22. Soft-scrambled egg It’s the most sublimely simple protein-packed treat.

23. Spicy potatoes Baby red potatoes become blissfully soft when you microwave them for 3 to 5 minutes (leave the skin on for its nutrients). Sprinkle with pepper and dried seasonings. Add a pat of Greek yogurt for a healthy sour cream replacement.

24. Italian antipasto Raid the supermarket antipasto bar for some lusciously creamy slow-roasted red peppers. Pat the oil off with a paper towel, and eat with a mini bocconcini or two. Delizioso!

(Thank you Readers Digest and Thinkstock for the wonderful snack tips and photos!)

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Surviving Intense Cardio – Turbo Fire-Day 1

“Endurance is patience concentrated.” ~ Thomas Carlyle

turbofire into the pit

Today I began my metamorphosis – from a slightly round to what I hope will be a slimmer, firmer woman, full of more energy than I’ll know what to do with! This afternoon I attempted my first Turbo Fire workout. Here’s what it should have looked like: http://www.youtube.com/watch?v=4Um-IViGL6M

In actuality, I’m surprised I made it through alive! Really though, it’s a challenging workout not only because of all the jumping, punching and twisting, but the sequences change quickly, a little too quickly. I wasn’t as prepared as I thought I was so I’m starting off this week, at least until Sunday, practicing only, according to the Class Schedule included with the program. I’ll begin my OFFICIAL workout, you know, the one that lasts the full 90 days, this coming Monday.

stretchingSorry, but the holidays threw me off course a little and I like to begin new things at the beginning, which will be MONDAY. Additionally, I’m taking a huge leap and recording my workouts for posterity, maybe uploading them to my YouTube account. Hopefully my sessions will be safe to upload, meaning my cursing won’t be audible and I don’t kill myself in the process. Trust me, for someone who spends too much time in front of the computer and not enough time “getting physical,” this workout is a killer!

I’m looking forward to seeing how tomorrow’s routine appears on video. Why, you ask? I’m a glutton for punishment. (I’ll post it here as well.) What I’m actually interested in is seeing my first days’ routines compared to my last few; my metamorphosis! Okay, maybe the difference won’t be that drastic but I certainly expect to see some change in appearance. Hopefully the change won’t include a leg cast or back brace.

Here are my meals for Day 1: They were a little different from the plan suggestions, but in line with the type of foods I will be eating on a regular basis. I’m using an online Fitness Tracker to record my meals, calories, exercise, measurements, etc. That’s almost a full-time job; wish I were getting paid for this semi-torture…

DAY 1

Breakfast:  Light Whole Grain English Muffin w/1 tsp. peanut butter, ½ banana
Snack 1:  6 walnut halves, 3 almonds, 4 oz. fat-free Greek yogurt
Lunch:  Salad w/romaine lettuce, celery and plum tomato, 4 oz. water packed tuna, drained, 2 Tbsp. fat-free dressing
Snack 2:  ½ banana, 2 oz. fat-free Greek yogurt
Dinner:  3 slices turkey breast, steamed broccoli w/lemon

I’m hungry; can’t deny it.  This too shall pass.  Can’t wait till my head hits the pillow tonight!

What Not to Eat After a Workout

Here I am on Day 5 of my Gluten-Free meal plan.  Aside from going through bread-withdrawal, I imagine I’m doing okay overall.  Weigh-in is on Monday morning and even with the exercise, I don’t feel much has changed.  However, I’m hopeful that if I keep it up, something is bound to make a difference, one way or another.

I came across an interesting article today about what NOT to eat after a workout.  That thought never really crossed my mind.  After reading what Dina Aronson, RD had to say on Ivillage.com about this topic, I thought I’d summarize her findings.  Too bad my workouts aren’t strenuous enough to break a sweat; at least not for the time being.  Maybe I’m not pushing myself enough.  I’ll add a few extra reps or minutes with the jump rope tomorrow.  For now, here are a few pointers:

Foods to Avoid after a Workout

High-Sugar Energy Bars.  They may cause a spike in blood sugar.  Try low-fat yogurt with fruit instead.

Raw vegetables.  They aren’t substantial enough to help your muscles recover, keep your metabolism active or maintain energy levels.  If you want to snack on them, eat with hummus or yogurt dip.

Cheese is usually processed and high in saturated fat.  An alternative would be cheese-flavored soy chips.

Soda and fruit drinks.  Need I say more; may as well drink battery acid.  Sugar spikes blood levels and artificial sweeteners trick the body into craving more sugar.  Try iced herbal tea or water with fresh lemon or lime for a refreshing drink.

Salty snacks disrupt the body’s water/salt balance.  Low-sodium baked chips would be a better substitute.

Bread.  Here we go.  I didn’t even want to mention it.  I’m such a bread addict, it kills me not to be able to have it.  Bread has starch that quickly turns to sugar.  Choose a nutrient packed whole grain tortilla or bread slice with a little nut butter and a few banana slices instead.  Gluten-free choices are also available from health food stores.

Pizza.  Again, similar to bread dough, pizza has too much saturated fat and salt, not to mention white flour with little nutrition.  Try half a whole grain English muffin or pita with some sautéed veggies and a sprinkle of low-sodium cheese.  I’ll pass on gluten-free brands because they’re packed with additives and sugar as well as being expensive.

Candy or Chocolate.  We all know candy elevates blood sugar levels after a workout.  If you crave chocolate, have a piece of dark chocolate or a glass of skim chocolate milk (regular or almond).

Cereal.  Again, some contain too much sugar.  Substitute 1/4 cup low-sugar granola with fruit and nuts; no-sugar-added trail mix with 1 cup unsweetened vanilla almond milk; or a 1/2 serving of unsweetened plain cereal, like shredded wheat or Grape Nuts.  I’ll skip all together for now.

Doughnuts and Pastries.  I know, but these were also on the list of foods to avoid, like we wouldn’t know that!  They’re high in saturated fat and sugar.  Try whole-wheat toast and peanut butter instead.

Pancakes.  Old fashioned ones sure taste great but between the white flour and typical toppings of syrup, butter and powdered sugar, fuggetaboutit!  Go for whole- grain, oatmeal or buckwheat pancakes toppings like bananas, blueberries, and strawberries, or toast a whole-grain frozen waffle served with nut butter and a few banana slices.  Again, there are gluten-free varieties but one needs to be careful for an overload of additives.

Fried eggs.  Anything fried contains too much saturated fat.  Try boiled eggs (I keep several hard boiled on hand in my fridge regularly) or an egg-white omelet with a few chopped veggies (sans butter) instead.

French fries.  Sounds counterproductive to exercise and then have French fries.  But they are a weakness of mine.  Thinking “grease” will make you change your mind.  Half a baked white or sweet potato with a tiny scoop of black beans and salsa would be a better choice.

Smoothies.   I love smoothies, especially after working out.  However, you’ll need to replace juice with skim or low-fat milk, regular or almond, some frozen berries or ½ banana with a small handful of walnuts, cashews, almonds or unsalted pistachios.  Blend well.

Bacon & Other Processed Meats.  These can be linked with the other foods high in salt and saturated fat. Try a fresh turkey or chicken wrap either in lettuce leaves or in a whole grain pita with tomatoes and a little seasoning.  Stay away from cold cuts or processed meat though.

After putting all the effort into maximizing a workout session, the last thing you would want to do is replace all the calories you just burned with unhealthy food.  Although it didn’t sound like I had many options, most of the above foods are readily available in my refrigerator and pantry.  I spent almost $20 more on my grocery bill last week from purchasing specific gluten-free products which seem to be extremely overpriced. 

Sixteen days remain.  I’m keeping my fingers crossed.  Now, if I could only have just one OREO cookie!