Change is good

This morning was another early morning workout.

I did a workout called shift n lift, it's based on intervals of indoor cycling and resistance training.

Round 1: I started with 10 min. on the bike followed by chest and back.
Round 2: 10 more min. on the bike and then shoulders, biceps, and triceps.
Round 3: I finished with 20 min. back on the bike

I haven't done this workout in a while and it was hard. My heart rate was definitely up the whole time and my body was working hard to keep up with the intervals.

It's always good to switch things up and keep the body working. Every workout I do is always different, whether it's changing the reps, the weight, or the type of exercise.

Change keeps you from from hitting a plateau.

After work I came home and got dinner rolling.

I made a nice Italian pasta salad, Tj's turkey kielbasa, watermelon, and a pickle.

Italian pasta salad
whole wheat elbow pasta
I ran hot water over the pasta to bring it to room temp.
1/2 of diced red pepper
2 diced zucchini's
2 TB. Tj's red pepper and artichoke tapenade
2 TB. Tj's red pepper and eggplant spread
1 TB. Newman's light balsamic vinaigrette
feta
salt, pepper, basil, oregano, and chili flakes

Mix and serve at room temp.


Here's a tip for controlling portions. I eat all of my meals on appetizer plates and my bowls are prep bowls. The dinner plates that they make now are sometimes the size of serving platters. Jeff eats his dinner on a salad plate, since he's a growing boy he needs a bigger plate. Having it on a smaller plate also makes you feel like you are eating more. When you fill your plate it's within portion size, unlike bigger plates.

Pancake time

Mmmm pancake
3 egg whites
2 TB. buckwheat pancake mix
1 TB. oat bran
2 TB. Bob's spice n nice hot cereal
splash soymilk
mix together
cook in a non stick skillet
on one side I added frozen blueberries

Topped with
almond butter
warmed up applesauce
blackberries and raspberries
smallest sprinkle of unsweetened coconut

Indoor spinning/cycling

Meet my spinning bike, one of the toughest workouts. This isn't like a stationary bike. On this bike you can ride in different positions, and it's all manual so there is no momentum. All the work comes from yourself. It's outdoor cycling (like Lance Armstrong style), but inside.

This morning I was up bright and early to get my workout in. I started with 20 min. on the spinning bike (this guy right here he's all business). I then did a full body resistance training including abs and legs. In between each set I did some kickboxing moves that worked my abs and legs. It was a two for one, I worked my abs and legs while also keeping my heart rate up and burning major calories. I finished with another 20 min. back on the bike.

Look what I just found, Spinfreak. It's a website where people post different routines. I'm going to become a member and test out some of the routines. I've been looking for a way to change up my spinning and take it to another level.

Taco salad night

Dinner featured some lovely organic ingredients. Well I just realized why the lettuce didn't taste like it should, I see it now. It's not mixed greens, it's sweet baby lettuce, whatever that is?

Anyway.

Chicken taco salad for two.

Sweet baby lettuce (not mixed greens), diced tomato, black beans, sliced red pepper, Guiltless Gourmet baked tortilla chips, reduced fat cheddar cheese, and 1 TB. of Drew's roasted tomato dressing.

Topped with barbecued chicken cut into slices, Organic Valley low fat sour cream, Tj's fire roasted salsa, grandma Chonga's salsa, and Tj's non fat refried beans.

The refried beans were slightly warmed up. They add a nice creaminess, like a burrito does to the salad.

Getting Help: How to Start the Conversation and Find Professional Services

By Felicia Wong, M.D.

Many people don’t seek mental health care when they need it. This is particularly true for members of ethnic minorities, for whom physical illness is often considered more culturally acceptable than mental illness. Research has shown, for example, that Asian Americans are three times less likely than members of other ethnic groups to seek mental health services. This has more to do with lack of appropriate services, and barriers to services—including stigma, language and cultural differences—rather than the lack of need for services.

The important thing to remember is that with proper treatment, most symptoms of mental illness can be controlled. If the possibility of mental illness is a concern for you or someone you care about, please recognize there is no shame in seeking treatment and/or help.

Over the years, many people have asked me how to get help for themselves, a family member or a friend who is suffering. Navigating the mental health system is not easy, and the stigma and shame associated with mental illness make it even more difficult. Where someone may find it easy to ask a friend to recommend a family doctor or a dentist, people sometimes hesitate to ask about psychiatrists or therapists due to fears of being judged, or perhaps appearing "emotionally weak".

There are many places to go for help. A good place to start is by asking your family doctor or primary care doctor. In a crisis, emergency rooms can provide temporary relief for you or a loved one, and emergency room personnel may be able to guide you to further help.

Other potential resources include:

• mental health specialists such as psychiatrists, psychologists, social workers or mental health counselors;


• community mental health centers;


• hospital psychiatry departments, outpatient clinics and/or inpatient units;


• family services, social agencies, or clergy;


• peer support groups;


• private clinics and facilities;


• employee assistance program; or


• the phone book or web - search "mental health," "health," "social services," "hotlines," or "physicians" for phone numbers and addresses.

For more information on how to find and choose a psychiatrist and what to expect in treatment, read about Choosing a Psychiatrist on Healthyminds.org,

Keep it simple

Is it Monday already. The dog sitting and lack of sleep for the last 4 days has left me so off balance. I did not want to get up this morning.

I kept it simple this morning with some warmed up banana bread topped with peanut butter, and served with some scrambled egg whites.

This bread was even better the second day. It's also very filling, I was only able to eat 1 piece and a few bites of the other piece.

Dinner disaster

I cooked some asparagus in the oven seasoned with salt, pepper, lemon thyme, and Parmesan.

I barbecued some Tj's already cooked chicken burgers and grilled some sliced zucchini.
For a fruit we had some organic grapes. Organic always tastes better, these were perfect grapes.


Dinner was a BUST, the Tj's chicken burgers, which were recommended by a friend were a texture nightmare.
On the first bite I knew this wasn't going to work for me. Jeff ate his but I just couldn't do it. And on top of the texture problem with the burgers the asparagus was mushy and gross also. Note to self asparagus is out of season, even if the store is selling it.

I filled up on grapes and then had a veggie burger on a plate with a little hummus.

From now on I will stick with Tj's Chile lime chicken burgers, those are delicious. But not this new guy on the block, the already cooked chicken burger. You will never step foot in my kitchen again.