Thanksgiving over, back to work Monday, had few days of rest

Well, it is back to work on Monday after a few days off. It felt nice! I got to sleep a little later. I got to relax. I got to finally make it to yoga classes at Arrichion.  I still was not feeling well so I did not do the run on Sat and plus it was real cold. Last time, I did a run, I got a chest cold. I feel bad I missed the last few runs. I hope the group continue and I hope to see them someway. I really enjoy myself this time around with the group.

Thurs we went to Don and Sue's house for Thanksgiving. It was very nice for them to invite us. I got to play with the dogs. Sorta not the same without Beebee.  I  had a good time and got some cranberry relish to bring home. Friday, I got up early to get to yoga class at Arrichion. Lisako always teaches a wonderful class. I don't remember what else I did but I know I was busy. Sat, I forgo the run because it was too cold and went to an 8:30 am Sparta class, not a lot of people but it was a good class. Then we went to a yoga class at the YMCA taught by Heather. Then Joe made his turkey on the rotissierre. It was really good and quick to cook too, nice and moist. We had wine, sweet potatoes, spinach and stuffing and of course cranberry sauce from a can. Now we got leftovers for sandwiches, chili and maybe I will make some turkey congee. Today Sunday, I went to Sparta again. I think this class I can do every day since it is total body, supersets so your body is not too tired from just one muscle group. Wed, at Sparta, it's butt day so I am usually very sore afterwards and Thurs very tight! Supposedly this week Foundations class will start at Crossfit Goliah. I really want to take this because just doing 3 Foundations class back to back at Marvel and even at CrossFit Exchange just doesn't cut it for me. I am looking forward to it and maybe the lifts will make better sense.
I am thinking after my time is up at Marvel, I will not renew and just take a break from Crossfit or go to Crossfit Goliah to try it out. Not sure!

Today after a bout of not feeling well, I did some cooking today. I made a big batch of roasted vegetables -
mahi mahi, shrimp and scallops with a concoction of sauce I made up. It is spicy and strong.

I made my own rendition of sambal - which was a sauce that I tasted it at Merlions. The sauce, has lot of red hot chili peppers, garlic, onions, sesame oil and I added some shrimp paste, lime juice, sugar, to it.

I breaded the seafood and pan fry it with corn meal and egg mixture. Then I added the sambal sauce, along with some mango chutney and sweet pepper jelly. It was not too bad.

The roasted vegetables was lots of vegetables- green and yellow zucchini, celery, onion, carrots, brussel sprouts, cabbage - I tossed avocado oil, chili garlic sauce, sweet soy sauce, rosemary garlic, basil, oregano, paprika - laid it out on baking pan and roasted it until done at 450 F

Here are the pictures I took!

finally some time to relax obx friends and beach Thanksgiving

I have been neglecting to update my blog and what is the reason? None, just lazy or distracted!

It has been been a long while since I took some time off from work. I had wanted to take a trip to the beach in the summer but things got busy at work or I just did not plan things right. But one thing I did plan ahead of time was our trip to OBX in November. I would go every year to do the OBX half and stay in a big house with group of my good friends. We have lots of fun, laughter and drinks and eats. It is fun times. I enjoy it and makes my heart and soul feel good.

This year I had way too many injuries with my back, hip and foot so I did not train well so I did not race. I was a little bummed but  to think of it I really don't like running and getting up early morning I was OK with not doing the run but to just hang out with my friends. I did get back to running by joining the Fleet Feet No Boundaries program, a very fun group. I met the most interesting people and makes me want to get together with them. But for the last few times, I caught a real bad cold and just was not able to meet up with them. I sure hope they are doing OK.

This year with the trip, I did my planning as to what to bring to share. I decided to cooked everything and just bring it over and heat it up. I did a batch of buffalo wings and a batch of teriyaki wings and roasted brussel sprouts. I was  not sure if all would like it for the vegetable I mean. My group of friends I would not say are the healthiest eaters and they don't look like runners but they sure know how to have fun! Well, the sprouts were a big hit.

The house this time was much nicer and the best so far. The kitchen was bigger and the eating area nicer. The bedrooms layout was great. Even with people playing pool or watching TV , you can't hear them. I'm a very light sleeper. I think next year we will be staying there again. I would like to get back just to do another half next year. In as much the running is not fun, running with my friends is!

I had wanted to stay the whole week but I had other things to do and plus I will take off some other days or go on a long trip.

So this was as far as I got with this article. Since then I have been back to Marvel but only going on a Mon and Fri. I still g to group training with Jackie and want to continue. So much I want to do and not enough days of the week. I also try to fit in yoga and Sparta at Arrichion. I like to keep busy and also so much afraid to gain weight if I stop. Also it helps with my sleep if I do some form of exercise each day.

I went to one class at Marvel and we did a lot of sprints in the cold and somehow that did not sit well with my lungs and I caught a chest cold. I was miserable that I did nothing the weekend. I felt really weak and tired so good thing it never develop into bronchitis. Last week was a short week, worked Mon-Wed and Thurs was start of Thanksgiving. Work was quite busy for those 3 days and it sounds like it is going to pick up. I will be real busy but I seem OK with it. I like challenges and different and new things to do.

We did not have to cook this year. We went over Don and Sue's house. It is real nice. I really like them. I feel at home there. We met Don's sister and husband from VA, his first cousin Mike and wife and of course Janet and Kevin. On request, Joe made homemade pound cake from scratch and strawberry and mango sorbet - my favorite. Joe made a bucket for me too. It was a nice evening.

Today Sat Joe made turkey so he can have leftovers for sandwiches, chili, etc. Very nice dinner we had. We made spinach, sweet potatoes, stuffing, pie. So I need to work this off tomorrow.  I will post pictures later.

I sure miss Jackie. I only got to train with the group one day last week. I miss the group too. I know it was going to be hard this year for her. I don't think it ever gets easier but you get better at handling it. I worry about her but I try not to bother her. She needs her own time to sought things out. But I tell her that I am always there for her. Things will get better! I believe that.

So next Sat I will be going to another stretch and sip class- I love the yoga class event at Cloud's Brewing the last time. Joe went to and had a good time. This time the theme was toys for tots, so I will need to get a toy. It is also bringing in canned foods at Marvel.  Need to do that too!

Will write more! You know this is very hard for me to put thoughts and write them. So if some things don't make sense - let me know!

Until next time and I really need to get back to cooking!

Enjoy!

Manageable work week, 3 weeks of no weight lifting but finally! yoga event! sparta , tiger's eye!

Work has been very manageable! The priority task I am waiting on I am sure I will get very busy very fast. I don't know how we are going to meet the tight deadlines so I have a feeling, lots of long hours. I am hoping I can take a few days off at OBX since I already paid for the room. I don't really need a lot of time off just a few days off to recuperate.

Sleep has been on and off OK - the allergies are killing me and even though I don't have back pain, the leg pain is bothering at times and plus I keep thinking about when I will get better to go back to what I was attempting my goal with better back and front squats. I had to stop doing that until I am cleared by the chiropractor. This week Dr. Foglia said give it a go so I did go and meet up with the Fleet Feet NO Boundaries group once again and the running was not bad. I could not make it to Marvel but I did get in a Sparta class. I did very light weights and yes, there were squats- 5 sets of 100. It was not heavy but my legs were tired the next day. It was an intense workout.  I also got in a Tiger's Eye class which I love - especially the 45 mins one. They are just right! So moving on!

Got to train in a group with Jackie Tues and Thurs and I am OK with it - because of the different exercises and the intensity of it. Maybe when Jackie has more time, I can get in some one on one training. I was worry about her when she got so quiet and focused that she actually stop talking and text. So I would just walk away and give her some breathing room until she feels like talking. So all what she wants to do is still foggy and new and it will take time. We in our lives change careers many times and we just have to find what makes us happy. I am sure she will!

I started using my new toy. I am an inversion table. I figure it can help with stretching my back and I think it is helping. The past Wed when I went to see Dr. Foglia, it felt a lot better. I will need to do more stretching and strengthening.

This past Sat I forgo the NOBO run and went to an Arrichion event at Clouds Brewing. It was great. Over 100 people came and Lisako talked through a vinyasa of mixing parts of all the classes- black opal, bloodstone, kystallos, topaz. Of course there are pushups and some form of plank- good class. Joe went too. It was most fun! Got to see lots of people whom I have not seen in a long , long while.

I really need to get back to doing more classes at Arrichion - truly the most friendly and positive people around. 

I did a lot of cooking last weekend but nothing to bring. It was either lamb or pork. Last week, I outdid myself and did two trays of dinner- one lamb chop/lamb bulgoi and the other salmon- with roasted cauliflower and jasmine rice and kale salad. 

I will post pictures later in my next post

Think, evaluate, plan and execute! Hip/sciatic pain, no heavy lifting. Work is good! Cooking, exercise

Another week I am told not to do heavy lifting or running. At first, it bothered me and scared me since I was so afraid that I would just get fat again and start the vicious cycle of don't care, and just eat my way to oblivion. I have to admit, I had a problem with me and food! But I think I finally come to terms with myself that I need to take control of my life, what I need to do and not make excuses anymore. I will tell this to all my friends who had/still struggled with their weight issues. Think of the times you have an excuse or reason why you cheat. Think of the times you feel stress and use food for comfort and blame it on others. We need to take responsibility and be accountable for our own self. Oh sure, it is a struggle and it will take time. You just have to take that first baby step. No matter who tells you what you need to do, you ultimately have to make that decision. So think, evaluate, plan, and execute!

Weight Lifting I was starting to enjoy and in as much I can't lift a lot of weight, I feel I am getting stronger and hips are getting more flexible that I can squat lower than before. And plus, I feel my total body was getting stronger and eating more. I started to see some signs of muscle development. But since this problem with my lower back and hip is more serious, I have to be a good girl and listen to my doctor. So to help it along, I looked into an inversion table. Tricep Mary told me about Teeter hang up and today  I got it and Joe put it together for me. It was a little scary at first and trying to figure a comfortable position for the ankles and something place near my butt bone was a challenge. It feels strange but it feels really good. So we will see if this will help it along.

I am not without anything to do. I am no longer helpless thinking what I should do now. I still go to Arrichion for yoga and Warrior classes. I love this place. I love my second family. It is totally up to you how hard you want to push yourself.

 I remember when I first started anything exercise or wellness programs, I went through the motions because I was scared to or did not know what it means to push myself and like who cares if I did or not. My perspective and mindset have changed in the past year. I thank my trainer Jackie for believing and encouraging me and Arrichion just being there.

Work has been more manageable! The work schedule is still tight but now I got someone to help me. We were told not to take long vacation days during December but hopefully I still can take a couple of days in November to go to the Outer Banks. I won't be running the OBX race but I like seeing and hanging out with my friends. They just a bunch of laughs and fun times and they increased my endorphin levels - We all need friends like that- Life is short! We have to find things or people to be happy with. Try it!

Last week I made some salmon and snapper. I coated it with egg mixture and garbanzo flour and brown it with avocado oil. I created a mixture of the sauce from the salmon and onion, jalaeno chutney, add some crushed red pepper flakes.

I also seasoned bok choy with asian seasonings, ginger, garlic, sesame oil, salt and pepper and chili sauce and grilled that.

And also roasted brussel sprouts with avocado and coconut oil, salt and pepper, minced garlic, chopped onions, soy sauce and chili paste.

Pictures later!

Work not too too bad, Training and lifting going well. Seeing some progress with hip with chiropractor, recipes, herbs and spices

So far work is pretty manageable which I am happy about. With all the overtime last year and this year, I was getting real tired and my health was starting to get to me. And not being able to workout did not sit well. I am no athlete but I like the feeling I did something better for me. So to not do, just bothers me.

For the past week, I have been putting together my recipes in a cookbook form - No, not publishing it as yet but thought it is a good idea for me to do so. But also, I was listening to people use packet seasonings and those are bad news. I got some written somewhere, no measurements but what I threw together. I found the taco seasoning recipe, check it out. I probably find others and post it here or put them in a booklet form.

I have done many things over the past two weeks. I started creating a cookbook of my recipes. I believe the recipes I created can help others learning to cook, going on a diet, eating clean, and all macros are accounted for (Carbs, protein, fats).

I am not sure what I will do with the cookbook and the herbs and spice recipes I put together. I might put them in e-book format to share with anyone who are interested. My hopes is to share what I love and to share my new eating clean plan. We will share!

Last Thurs. I had a very good training session with my trainer. When I first started training with Jackie, we did not talk a whole lot. On the surface, I appear to be an outgoing person but deep down, I'm very shy and introverted. As I got to know her better, we have interesting conversation and I got to know her better. She has been through a lot but I know with her strong will she will find herself and be successful in what challenges comes at her.

So this is an interesting story. I did my training and then went to get my prescription filled. They ran out so I had to go to the other location. Someone made eye contact with me and I said " I know you.."
and she pointed at her knees and said "you were the one" She had on two knee braces when she joined the NCRC Women's running program and I promised that at the end of the program, she will be running/walking without them and she did. Boy, did that make me happy!

And this past weekend I was at Trader Joe's and we buy a lot of food for the week which probably last about 3-4 days. So the cashier said "Oh enough for the week!" and my husband said it was good for 3-4 days. She was amused and I said "I eat alot!  and she said "Where do you put it all?". Wow, for the first time, I don't have to worry about my weight and it was not the same New Year resolution.
I don't know if I conquer the weight issue but I think I have better control of it. I am hoping to stay control of it.

So I have been doing some form of exercising - running, cycling, weight lifting and training with my trainer. My hip has been bothering me big time and I have been seeing a chiropractor. This Fri she told me to hold off any exercises. Umm, no can do doc! So for now no heavy weight bearing stuff so no squats with the barbell. I am kinda bummed out because I am doing the 3 month cycle at Marvel. Hopefully Dr Foglia will sense I am all OK to continue. Meanwhile it does not stop me from doing yoga, or some form of circuit training with light weights. I will find out Tues the verdict. Wish me luck!

So I forgot to include recipes for last week. Fish again! Because I think it is one of the more difficult food to make. This time I share with Jackie and my coach at Marvel - Ashley.

Here was last week's venue:

Flounder with Tahini Sauce -

The flounder fillets, I lightly pass it over egg and almond milk, pass it through a combination of garbanzo flour and gluten free breadcrumbs. Quickly sear the fillets at high heat. Finished it with Tahini sauce

Tahini Sauce - 

tahini, garlic, lemon and lime juice, dash of garlic chili sauce, little bit of red wine,

Roasted bok choy - 

avocado oil, sesame oil, gluten free tamari, minced garlic, crushed red pepper flakes, sesame seeds

Buffalo Cauliflower

This had the grass fed butter and Frank's hot sauce- which are the ingredients for Buffalo wings hence I call this dish Buffalo Cauliflower

grass fed unsalted butter
frank's hot sauce
red pepper flakes
olive oil
salt

The amounts of oil and salt is negligible.

A long holiday weekend, Anniversary, Marvel training, ran with NCRC girls, sore butt still, got some needed rest,

It's Labor Day Holiday weekend. I'm taking an extra day just to get things done around the house and get some rest. I still need that long vacation which we will probably take in a couple of weeks, maybe to the beach. We have not gone there is a long, long time.

Work has been more manageable but I know it will get real busy. I hope I will be able to take a few days off in November to the Outer Banks to hang out with my friends. I am not racing this year again, just too many injuries. Dr. Foglia, I hope she  can find out what's wrong.

I trained with Jackie and she worked my legs hard. I am very weak on the right side, hamstring curls are really tough for me. The squats and leg press were better. She has been exceptionally happy and I am so glad. I just hope she finds her happiness and what she deserves.

This week was still back and front squat at Marvel and Fri we did deadlift 1 RM. I did not do too bad and perhaps some day I can break the 200 lb mark. My squats are getting better but still need a lot of work. I want to work on my rope climb and rope jumping along with handstand.

This week, I made a simple salmon dish, side dishes sweet potato, and asparagus.

Salmon with sweet pepper jelly and jalapeno mango chutney
Pan fried salmon filet getting the skin side crunchy, did a mixture of sweet pepper jelly and jalapeno mango chutney glaze on top.

Asparagus with minced garlic,onions finished off with red wine, tamari
Heat wok, add minced garlic and onions until golden brown, add asparagus

Sweet potatoes - sliced, add cinnamon and touch of maple syrup
Cook sweet potatoes in the oven until done, take skin off, slice, add cinnamon and maple syrup

More time for working out, weighlifting, more time to learn new things, hip pain, need new doctor, cooking , love it!

It has been forever since I posted! I just keep forgetting to post my thoughts and my creation of recipes. I really need to write them down because some of them came out real, real good.

This month has flew by so quickly and summer is almost gone and I have not gone anywhere just to relax a few days. The mere fact that I don't have to work tremendous amount of overtime I am happy about that. It gives me actual breathing time to read and learn things and also for me to get to my workouts. So for that I am happy.

I was so happy that Jackie came to Arrichion and we took classes together. Sparta and Tiger's Eye are her kind of classes and she liked it a lot - so I am hoping she will be able to come to more of them. I, myself once the running program is done, I am going back to more Arrichion classes - I love Arrichion because of the people there and Ty, and them are just great people: positive, encouraging, and truly cares about you.

Meanwhile I am working my butt off at Marvel with the Squat cycle and deadlifts on Fri. Week before was combination of deadlifts and bench - and last week was deadlift deloading - this week we will figure our 1 RM. These squats are killing me -because my hip flexors and knees are so inflexible but I am making my own progress- I can get down a little lower - and I feel stronger so one day at a time. Like that movie Secret - if you think positive about things, things will work out. If nothing else, it gives me a more positive outlook of anything.

My hip and right butt is still killing me so I decided to stop seeing Dr. Josh and went ahead and make an appt to see Dr. Foglia. She does ART, Graston as well and I know I respond better to these treatments. I get up in the mornings and it is shooting pain from glute, to front, to inside to arch.

This Sat after the NCRC run there were seminars at the APC and I took advantage of it to hear about dry needling. I had the Physical therapist did some needling to my glute and you know, for that moment, it stop hurting. I might investigate and invest my time with this.

I still train with Jackie every now and then, right now in a group setting so she can fit more clients. I am OK with that as long as everyone is working out and not just dominating with talking. Oh, I talk too but when it is time for me to workout, I need to really focus or talking will easier distract me. This week I won't train with her until Thurs. I hope she got some rest and get some happy time in.

So I got lots of foods I made over the past few weeks. I will post them and hopefully I will remember all the ingredients I use, but like any of my recipes, I improvise at the moment. So here goes:

Grilled Salmon with Stuffed Portabello Mushrooms with cucumber sauce - I think I made these before so recipes are buried in the other post so I won't repeat but I will have pictures

Roasted Brussell sprouts, roasted asparagus with grilled scallops and salt and pepper shrimp

I think I like the asparagus either grilled or stir fry but brussel sprouts are great roasted- a dash of oil and pepper and whatever spice you like -shove in the over and let it burn a little

Grilled scallops - Used a little marsala, and little oil, some salt and pepper and paprika, crushed red hot peppers, rosemary, garlic, onion flakes. Heat the cast iron pan - and sear the tops and bottoms - for maybe 90 secs per side - Like in all foods, it continues to cook

Salt and Pepper Shrimp - I really liked how this turned out - I used the wild caught big shrimp - a little wine, a little corn starch to seal - run that thru very hot oil to shear the shells- yes, the shells are left on. Ingredients at very hot pan and little oil and butter mixture - red hot chiles, if not crushed red hot peppers will be OK, peppercorns, crushed garlic and scallions - I burst these so they have that burnt taste, toss the shrimp in - toss a few times, throw in the sliced scallions last!

Both of the roasted brussel sprouts and asparagus - I set the oven to high temp like 400-450, season the vegetables with little avocado oil, salt , pepper, rosemary, parsley, oregano, and basil - 

Steamed carribean snapper, with spinach, beets, balsmatic rice and avocado

This was a request from my husband. He said all the other recipes are great but he feels my steamed fish is the best. He asked if I can make them.

I won't write about how I made the beets or rice

Spinach - was basicaly steamed with crushed garlic, sea salt and avocado/coconut oil combinatiion. Heated up oil, add garlic, - hot - toss spinach - 30 secs later DONE

Steamed Carribean snapper - diced shitake mushrooms, chopped ginger, capers, chopped scallions - lay these ingredients on top of fish - sprinkle with white pepper, dash of gluten free tamari, 2-3 shakes of olive oil, little bit of cooking wine - place on rack and steam - 5-10 mins - I think it was 5 for me - unless it will get tough.

Exhausting but productive week - work is busy, weightlifting tiring but rewarding - cooking - just love doing it!

Work is still busy and I think it will just get more busy. It will mean lots of time spent at work. That part I am not really looking forward to since I feel so exhausted from the last 2 projects. I have not really taken a long vacation. Maybe this month, I will take a trip to the beach or the mountains just to get some relaxation. Meanwhile this week, was 3 days of meetings. It is very tiring just sitting there and listening the programmers and whoever is involved with the decision making.

Right now the good thing, work is manageable and I am able to leave work at a decent time to do what I have been missing- working out. For the last few weeks, I have been pretty religious about attending classes at Marvel. I am determined to stick with the regime because I want to have a goal of building strength with doing squats and deadlifts. I am slowly improving and on Fri, Ashley wanted me to try to get to the wall and do a headstand. It took a bit but I did it. Now, I don't feel so scared and might try it again.

By the time Friday rolls around, I am dead tired but it is a good feeling. Sat bootcamp was cancelled because of the wet grounds. So, I went and did Warrior and it was great - Nancy taught class and it was very energetic. This week, I went to see Vince, my hip is killing me once again - What he is doing is helping but I will be glad to see Dr. Josh and see if it is any other undelying issues.

Sunday, I went to Sparta and it was so great to have Jackie come to class. She is really enjoying the class. I am hoping she will try out some yoga so she can have a calm mind and I think Arrichion as a whole is very positive. You just feel so much better when you go. After class, Jackie and I had lunch. It was great, just getting to know her better and just for us to have a girly conversation.

This week's menu is grilled salmon, cucumber sauce, and stuffed mushrooms

Grilled Salmon - seasoned with salt and white pepper, asian seasoning, paprika, basil, parsley, ginger, rosemary and garlic, brush with butter and pepper jelly. Grill for 4 mins. One piece was tougher probably because it was thinner. Others OK!

Stuffed Mushrooms - mushroom stems chopped, chopped spinach, chopped kalmata olives, chopped artichoke hearts, chopped shallots, avocados - mash all together. Add mustard, lemon juice, nutritional yeast, garlic, cinnamon, black pepper, avocado oil, sweet chili sauce - this  is the stuffing I made to put on top of the mushrooms. Bake for 15 mins.

Cucumber sauce - for the fish! chopped cucumbers, chopped shallots, lemon and lime juice, dash of cinnamon, salt, pepper, vegan mayonnaise and unsweetened coconut yogurt.

Here is the finished product - dinner/lunch ready for Jackie to try

Long week - so exhausted! But I keep at it!

For some reason, this week has been so exhausting and I am trying to figure out why! I think I am still tired from working all those long hours and it seems there is no light at the tunnel as yet, something else coming up.

I went back to be a volunteer for the NCRC Women's Running Program. It is where it all started for me to try out running. It was a great program. Things have changed alot and all I care about is if I can help one person feel better about themselves doing this and accomplish their goals, I'm happy! So far, I have been bad at getting to the runs. Some because of rain and some I just could not get there in time. Last week, Thurs looked really gloomy so I did not want to chance it. Sat, I reserve it for other activities.

This is the 2nd week of squat/deadlift cycle at Marvel and it has been exhausting. This is all new to me learning to hoise weight onto the shoulder and squat low- those hip flexors and knees are working against me but it's getting better, little by little, baby steps. I am thinking of getting a pair of weight lifting shoes, to see if it helps with stability. Lots of things I do not know how to do and need to work on and learn.

I still try to get with my trainer twice a week and run twice a week and get to yoga twice - so by Thurs, I am so tired - but got lots to do. I got a goal - build strength, get myself back into short distance of running, and stay flexible.

So this Sunday I did not go to Sparta because I thought I was going to train but oh well, it happens so I went  to cycle/yoga class with my husband. Good class and always good to see Adrienne! It was pouring rain but I guess it was not too bad for Sparta -oh well! next time. I did not go to my trainer's class Sat since I went to Sparta Sat but may go this weekend since my friend Rachel is going to come try it out .

I will see what next week brings. While I was home, I got more time to prepare food for the week and something for my trainer to try - I like the nice comments from my cooking, it makes me happy! And like I said, if she eats it, then it is trainer approved! See!

So on the menu today is: baked flounder , grilled lobster tails, grilled bok choy.

Baked Flounder - 
This fish is hard to cook on the grill - falls apart and cooks too too fast which is not a bad thing but the flavors are not fusing together. I butter a skillet - place the flounder fillets - Seasoned with seafood broil, dill,pepper, ginger, rosemary garlic, little salt - put in oven and bake for 10 mins the most - finished off with spicy mango chutney.

Grilled Lobster Tails - these are small tails about 3-4 oz - cut out the middle shell - seasoned with paprika, white pepper, ginger , rosemary, garlic, basil, cooking wine, cayenne pepper, brush with butter and grill.Finished off with sesame seeds.

Grilled bok choy - this vegetable turn out excellent on the grill -Tossed a little avocado oil, ginger, chili paste, pepper, coconut aminos, tamari - put on grill - aroma is perfect

Finally time to relax a little, maybe now I can get back to some needed working out

It has been a tremendously long time since I've written to my blog. I am hoping to change that.

Finally, big project announced and all what is needed to be done is done for the time being! Now, it is time for me to get some needed rest and get back to some training and working out! Me being once a couch potato, I actually miss it! I have come to the realization that I can't be doing long distance running anymore with the injuries I had and plus I don't feel that goodness from it anymore. So I am looking for something else now to fulfill that void.

Since last year, started my training with Jackie, it has brought on a whole new perspective in my mind, body and life in general. She has given me a new meaning to working out and eating clean. Yes,  I also do circuit classes and yoga  at Arrichion and they have been encouraging and inspirational and now with both what Jackie has instill in me, it's going to be a great year. I have one more goal to set, but I will write about that when I am making progress in it.

Right now, I feel very weak, flabby and out of shape. I am hoping work won't be so so busy that it eats up my workout time. You know, when your body and mind are not in shape, your whole being is out of focus, out of balance, I need to find my balance of life.

So this week, I started a 3 month cycle of strength training and my promise to myself is to stay consistent and continue with it. I need this! I've been so lacking of motivation, probably because work has been so busy, and I can't get to my workouts and training. I had started this 3 months ago but never materialize because of my heavy duty work schedule. I joined Marvel Strength and Conditioning because I wanted to focus one goal at a time and it is strength for me. I realize with all these injuries, I need to strength. Ashley is the owner and head coach there and she is superb and a great technician. Form and technique is utmost importance! She rather have you lift less weight and concentrate of that! She can be watching 20 people at a time and can pinpoint what you are doing wrong and it can be a little thing - like move your knees out, or push at the heel. She is tough but approachable and encouraging. I feel that connection perhaps because she and my trainer
are similar.  So I will see what happens in 3 months. M/W are back squat and front squat plus conditioning of course. They are in a progression phase. and Fri is deadlift - which I never really done for a total 1 RM max.So I will report back on this.

With these new goals comes with muscle imbalances and pain and soreness. I still see Tim, my first massage therapist who works on my muscle imbalance but now I added Vince whose specialty is IASTM- soft tissue mobilization. Because of my injuries - glutes, hamstrings, shoulder, scar tissue has form and only way to deal with it is scraping. So I really think this will help especially with my mobility of tight hip flexors and shoulders.

Oh, oh I forgot, last week, News and Observer posted an article about NCRC Women's Running Program. It is to all women program and it is to train women to do their very first 5K or for those to get back into running. I had my 10 second of fame. My name was honorably mentioned.

See the article:

http://www.newsobserver.com/2014/07/10/3995290/raleigh-running-club-prepares.html

Meanwhile today I will be making some snapper. I already made the kale salad,will list the ingredients again, I will stir fry some asparagus and just finish off with salt and pepper.

So did my cooking for the night. I must say everything turned out quite nicely. Thanks to my husband for grilling. He is indeed the grill master.

Grilled snapper - seasoned the fish with the following condiments: lime juice, dried dill, parsley, seafood seasoning, sesaame seeds, coconut aminos, cooking wine, onion flakes, fresh ginger, minced ginger, white pepper, paprika, dash of salt. Brush with butter. Place the fish on grid, grill 2 mins each side. Accompaniments: jalapeno, onion chutney.

Grilled Asparagus: The thinner versions are much tastier, sweeter and cooks a lot faster. Break the bottom stems because those are hard and stringy. Toss with chili garlic sauce, basil, avocado oil, cinnamon, garlic, onions, fish sauce, black pepper. Lay on a rack and grill under tender but not overcooked. Finish off with sesame seeds.

Kale Salad: I got some Ecco Organic Green kale from Whole Foods. Got 2 big organic big avocados for making the dressing to toss in. Toss out the stems and cut the leaves in bite size. Wash and dry the kale and add little bit of avocado oil and massage and kale with it.

Creamy Avocado Dressing: Into a big mixing bowl: avocados, tomatoes, mince garlic, chopped onions, lime juice, lemon juice, chili pepper paste, salt , pepper to taste. Mash everything together. Add to kale and massage the dressing in. I also make a tahini garlic dressing which is equally good. But it seems avocado dressing is most sorted.

Long time no write, no training, no working out, long hours at work

This year has been tremendously busy work for CFI and myself which is a good thing. It means new opportunities and more new things for me to learn so I will never get bored. I've been so busy that I have not been able to go workout, working late hours. I'm getting sick and tired of it, getting a little irritable -

This may sound weird but I actually miss that I've not been able to go do my workouts. I got in a few times to yoga class at the YMCA and none of the others. My trainer has not been around to train either. Training has been rather irractic with her and when I do train, it is pair up with others which I am not crazy about.

This weekend I finally went to Arrichion and got some much needed exercise. Got in sparta classes which is always very challenging for me but such a feel good feeling. Tiger's Eye I love because it messes with your body and mind and Warrior I enjoy because it is non-stop working out. So while my trainer can't train me, I do this - And in another week, I'm going to participate in the NCRC women's running program. I know right now I can't run long distance but slowly want to get back to running, this may be one way to get my runs in.

Hip is still not right but getting better. My massage therapist has been working with it - putting KT tape on certain sections and working the lower extremities. It is getting better but a long process.

I still try to get some cooking in when I can. I made some flounder last week which I think turn out pretty good. I got the fish from Whole Foods- wild caught flounder.

Baked Flounder seasoned with ginger, onions, garlic, asian spices, parsley, basil, sprinkle garbanzo flour, hot pepper jelly, wasabi - baked in oven for 15-20 mins Dotted with wasabi and serve

Kale salad with avocado dressing - Mashed avocados, lime and lemon juices, garlic, onions, salt, pepper, jalapeno peppers, avocado oil - Wash kale, cut stem off, and cut leaves into bite size - add some dressing and little avocado oil and massage kale - better absorption and better infusion of the dressing to kale and less bitterness

Stuffed Portabello Mushrooms - Mashed avocados, brown rice, lime juice, mushrooms stems, onions, garlic, peppers, salmon, sesame oil, fish sauce, dill, basic, ginger, coconut aminos. Top stuffing on mushroom and bake until done.

No pictures, coming later!

Tremendous busy week. Angry Hip, Arrichion, and Food

This week was a short week since Monday was Memorial Day. Things at work certainly got real busy real fast. One of the projects I was working was on was impromtu needed to get out the door by Monday. This means we had to hurry up and do our test and get it ready. Needless to say, I had plans of getting my exercise in but never got to them. So by Sat, I was so tired and did not feel good at all, that I totally did not go to class. I heard that more is coming. Such as life at work.

Originally, I was on maintenance mode with the chiropractor but with the recent hip issues, I have been seeing the chiropractor twice a week for the last 3 weeks. Between that and the massage therapist digging in with deep tissue and muscle testing, it feels better. Hopefully I can give 100% to my training. With the constant pain, it was hard and felt I was doing a half ass job.

After seeing my Dr. on Wed, I was just late for anything else so it was so good getting back to seeing my yoga family. I know I missed them but did not realize I missed them that much. I went and took Sparta class. I took it easy since I know with the injury I was not able to do a whole lot but did not want to do too much to reinjure the hip. It was OK.  I got to see the yoga family at gathering this past Sat. I felt better by the middle of the day so it was good that I went, it was very enjoyable time.

Today I was home playing with my new job and then I did some very minor cooking. Most stuffed peppers I have tasted are made with meat so I decided to make one with seafood. I also made some asparagus and finished off with a drop of coconut aminos.

Here is what is on the menu:

Stuffed Peppers - I like the colored peppers because the taste is a little sweeter - The stuffing is made of
brown rice, sweet potatoes, avocado, tomatoes, shallots, peppers, jalapeno peppers, garlic, carrots, celery, little cole slaw dressing, fish sauce, sesame oil, white pepper, ginger, parsley, basil, oregano, nutritional yeast, hot sauce, salmon. -

Asparagus - that was stir fry with avocado oil, minced garlic finished off with coconut aminos - which sort of taste like soy sauce, sprinkle with sesame seeds

Work Busy, pain in the hip getting worst, feel doing half ass training, long weekend to reflect- what's cooking over the holidays

The pain in the butt has transcended to the hamstring, IT band, TFL and Psoas. After going to a massage, the relief was temporary and all work tighten up again. I have done all I can and finally went back to see the chiropractor. He said it was a hip misalignment so I am treated as a new injury so hopefully insurance will cover that. So far, I have seen my chiropractor twice, I will see him against Tues after Memorial Day weekend. So far, I don't sense anything happening.

I usually have a high tolerance for pain but this time it is just excrutiating, it just drains me and tires me out. I feel when I go training, I am doing a half ass job that I am not doing it justice to my trainer who is trying so hard to keep us together while keeping herself together in her tough times. Right now, I am at a point of maybe holding off the training until I feel better. Not know what to do right now!

Week at work is getting so busy with 2 projects coming to end date soon. They a re both high priority.

But for now, I am sitting here writing in my blog of what I will be cooking for my trainer. I am putting a menu together right here so you know what to expect. I have been trying to collect the recipes I have in this blog, I think once I do that, I will post it maybe on FB for anyone who wants to have my recipes. I originally created this blog for 2 of my friends and anyone who was interested in what to eat to help with weight loss. I am no expert. I have been through my trial and error and I am still learning. So whatever I learn, if I can share and it helps, I am helping. If by sharing my recipes puts a smile on someone's face and tummy, I am happy. I am most happy for being able to just create and let people taste my creations and they give me a heads up and compliment, I'm happy! I have done my job!

So last week my trainer was telling me she is creating a website and wants to link to my blog. You know how this makes me feel? A wonderful and honorable feeling. I really have to thank her for getting me to journal in my blog and ultimately write my recipes. My dream was to go to the Culinary Institute Of Arts and become a chef but that was a dream.

So here is on my menu, I may change a few things but tentatively:

Summer is coming so I am trying to create dishes that are like and flavorful with use of freshest and lightest ingredients so here goes:

I am going to do fish again as my entree - Fish seems to be the hardest for people to learn how to make and since they don't know how, they say it does not taste good. But I know if you try my fish dish you will like it!

Flounder stuffed finished with mango chutney dressing:

Stuffing - I might put in crabmeat, tomatoes, green onions, dill or basil , paprika, garlic, fish sauce, something to bind - either breading, rice, or crushed walnuts. I might do fish rollups or lay one piece on bottom, stuff and then fish on top - don't know yet. Going to bake them and top off with mango chutney

I decided not to the do the stuffing - since I want to make a lighter version of fish so the mango salsa stands out in taste

Mango Salsa - my version - some red peppers, red onion, cilanttro, jalapeno pepper, lime and lemon juice, tomato, maybe some hot crushed red pepper

Kale Salad - chopped kale, olives, avocado, carrots, tomatoes, feta, - the trick is to massage the kale with olive oil so the ingredients will adhere. This is the summer time rendition.

I made a tahini dressing of tahin, garlic cloves, lemon, lime and onions - and toss in kale. Kale salad I topped off with avocado and almond slices

Marinated Beets - cut up beets, add sliced red onions, add sweetener, mustard, vinegar - summer rendition -

Sweet potatoes - I might just grill - and slice it up or mash and add some cinammon

So this is the plan! Stay tuned for pictures

Here they are: The bottom tubs are for my trainer. The dish you see is finished product and what we had for dinner.

Exceptionally busy week at work, eye surgery, recovery, exercise and more food recipes

It has been an awfully busy short week to try to get most things tested and into Production before I left for my eye surgery. I took 3 days off and this time I was super tired, probably from lack of sleep and rest that those 3 days felt nice.

In as much as my trainer is having a difficult time, she did try to schedule training time with me. My butt or hamstring is really tight and sore, just try to bend over to do forward bend hurts. I believe it is an old injury resurfacing. So I can't do the hamstring curls of any kind. This, is troubling me because it inhibits me from doing certain exercises. Blah!

This weekend, I got to volunteer at the YMCA, the Rambling Rose TRI was going on and I had some friends I wanted to cheer for. Gee, I never knew how much of an effect I have on people but they literally stop to give me a hug and say "Sue, you are the best, I love you" Wow!

I will keep this a short blog. And yes, I did some cooking over the weekend. Like all my dishes, I let my trainer have a taste.

This week I made :


 Pecan coconut crusted red snapper finished with Avocado sauce

The red snapper, I soak with a little almond milk, egg, some salt and pepper to soften it up.
The pecan coconut crush is a mixture of chopped pecans and shredded coconut and half a slice of gluten free bread. Use that as the breading.  Likely free with a little olive oil in a cast iron pan

Avocado sauce - tasted almost like guacamole but creamier. Mashed avocados, garlic cloves minced, green onions chopped, chopped tomatoes, chopped jalapeno peppers, lime and lemon juices. I used this to top off the fish because the fish entree is quite rich and this will soften it a little

Over roasted asparagus - Toss avocado oil, salt, pepper, coconut aminos, and bake in over

Quinoa/kale pilaf - easy recipe of cooked quinoa, add cooked kale already sautee on the side, add garlic, salt and pepper to taste

Busy few weeks at work, got in some training, some yoga, big pain in butt, finally more cooking

The eye seems to be healing well! I do not know what the final vision will be but things are much clearer and brighter. I went to see both Dr. Dahringer and Dr. Chin for post-up. My next surgery date is May 14th so I will be taking a few days off so to recuperate and just to relax. I think eventually I will still have to wear reading glasses. It is amazing how the technology has advanced that the actual surgery takes about 20 mins.

Work is busy as usual but nothing like a month ago. There is still lots of work to be done. Since I am on many projects, I have split my time between all of them and need to learn to set priorities better.

I did get a few times to train with Jackie. I feel bad for her since she is going through a lot of stress and worries. All I can do is give her comfort and support. Hopefully things will all work out.

Meanwhile  I have been trying some bootcamp classes on Wed and Sat. At times you have to mix things up. I am going to try to get some people from work to go. I know for the ones who are fit, this will be a good challenge for them. The classes are hard, that's for sure. Some of the stuff, I don't do well. I really don't like running around the perimeter of the park. I think it is because I am so slow that to do 4 laps, it will take me a long time. I don't care about being last- just don't want to hold others up. This week there was running with the parachute but unfortunately I was not able to do it since my hip- hurts real bad. I saw my own massage therapist plus another one. I think my own massage therapist may have pinpoint the problem - tight TFS, tight hamstrings and tight inner thighs which was pulling. I went to spin class and after that it was yoga so hopefully that will help.

This weekend I was suppose to meet my trainer for training but we had to reschedule. Meanwhile I did some cooking. So here goes, this is on the menu:

Stuffed Portabello Mushrooms -

Stuffing: mashed avocados, juice of lemon, chopped olives, chopped artichoke hearts, chopped tomatoes, chopped onion, chopped garlic, salmon, gluten free bread toasted and crumbled, parsley, cinnamon, sesame seeds, asian dressing, basil , oregano, seafood spice, ginger, curry, nutritional yeast. Hopefully I got it all. Last week I made some, Jackie said it was real good. Of course I can't remember everything that went in.
I toss all that together and put it on top of the mushroom - I brushed each of the mushroom with a little oil and balsamic vinegar and bake at 450 until it is softened.

Stuffed Jalapeno Peppers -

My husband called it Jalapeno Poppers. All I did was to take some of the stuffing and added cream cheese and feta cheese and stuffed the  halves of the jalapeno peppers. Baked them at 450 until pepper is tender. I did not take them but my husband said they were good.

Flounder with cucumber sauce -

Cucumber sauce - chopped cucumbers, chopped shallots, garlic powder, lemon juice, added coconut yogurt and organic mayonnaise, black pepper and dill.

The fish - I battered fry them with garbanzo flour - The sauce I put on top. It is a thinner version of the greek yogurt sauce or similar to raita at Indian restaurants but it is my own concoction like all the other recipes you see her.

So guess what? Jackie always gets to taste it. I don't cook for many people because I feel I am just a mediocre person of cooking skills. but I do enjoy cooking though so I do not mind sharing my creations here on the blog.

Here are some pictures; Mushroom and Jalapeno peppers, top picture and bottom is flounder with cucumber sauce

Brain has been so scattered lately! Got time to do some cooking this weekend!

So the eye is healing nicely. Went to see my optometrist and her instructions with the eye drops is different than with the surgeon. Either way, the little bottle of drops are almost done just the big bottle. I am sure I will have to get another set of prescription for the other eye. I see the surgeon Wed April 30th. So we shall see what happens next. I think either way I will still have to wear reading glasses but hopefully the distance sight will be better especially at night and when it is raining hard.

I have been seeing the chiropractor at Proactive Health and Wellness. So far, it is a nice experience and he has been helping with my shoulder and neck. Foot , not yet. He has it planned for so many visits and maintenance mode which I like better.

This week at work has been busy but not terrible so far. New projects, new things to learn and I find it to be challenging at times but I like to be kept busy. Our CEO has been doing many things to bring on new opportunities to the company. There were many people leaving but it is way of business.

This week I actually have more time to get in some personal training and bootcamp classes They are good for me but I want to eventually change my schedule a little so I can go back to doing yoga at Arrichion and some strength training at Marvel Strength and Conditioning. This is the new gym I joined in April - and I have not been religious about going. I like the trainer there, she is very knowledgeable and she would rather you do things with good technique than try to do heavier weights and hurt yourself. I like the smaller crowd atmosphere.

 This weekend I made again fish, again stuffing, but different. All of us eat the same kind of foods week after week, I think it would be nice just to have it differently made So here it is:

Brown rice with shitake mushrooms, curry, and ginger cooked in chicken broth - no explanation needed.
Roasted cauliflower with onion and garlic
Flounder with stuffing 

Roasted Cauliflower florets - cut up florets, slice up onion, throw in cloves of garlic, seasoned with black pepper, coconut aminos, nutritional yeast, avocado oil, sesame seeds - Bake in oven at 450 until tender.

Stuffing - mix crabmeat and chopped turkey, add spinach, avocado, lemon juice, onion, pineapple salsa, brown rice, dill, parsley, cinnamon, coconut yogurt, thyme. Lay on flounder on bottom, spread stuffing, add the other piece of flounder, Flavor with sesame seeds, hot pepper jelly, green chiles - Bake in over 400 for 15 mins. Squeeze lemon juice!

The last picture is what my trainer gets to try! I like having her try my cooking or creation! Once upon a time, someone ask where do I come up with these recipes. I don't know I just do!

Enjoy my blog, and if you have questions or me to create something. I might just think about it. I don't cook for everyone but I am willing to help you!

 

Back to work Monday, but another well rested week

I think I finally got the needed rest. I was so exhausted that I could not think straight and felt like shit. So the few days off one week and the few days off last week was real nice. Wed was the cataract surgery, and I am amazed of the recovery. I was able to see OK, not clear but my eye did not hurt or was it feeling scratchy. It felt like whatever was in my eye was moving around, probably the implant settling in. So right now, I can see a lot better and I can definitely tell a difference between the other unoperated eye. A couple of post ops with Dr. Chin, my optometrist and then back to see Dr. Dahringer on April 30th. Hopefully get the other eye done and then the world will be all clear again. Sucks to be old but then I don't feel old - I am trying to take care of ME.

Last week was quite an interesting week. I was  off Wed and Thurs from doing any sorts of activities. Fri I had wanted to meet up with my trainer which never happen. I felt so bad and helpless that I could not do anything for her. Problems just crept up and she deserves better. And then there is my friend who is still sad and overwhelm. About all I can do is comfort both of them and just give them a big hug and lend them moral support. I sure hope all works well for them.

Fri I text my long time friend and we met for lunch. We had a good time just chatting and talking about old times and we promised each other that we shall meet again. Interestingly for 2014 I said I will stay in touch and talk to my friends whom I have not seen. It was her and then evening, I went to Whole Foods to pick up some items to make my detox drink and lo and behold I saw some more friends whom I have not seen in a long long time. That connection gave me a sense of warmth and much happiness. Never forget your friends!

This weekend I went back into kitchen therapy. This time it was something quite different. I did stuffed peppers but the filling is not beef or any other meat but salmon.

Here is my rendition of Stuffed Peppers with Salmon

Filling:  salmon, I used canned and some that I had cooked, chopped fresh spinach, feta cheese, minced garlic cloves, chopped red onions, chopped grape tomatoes, nutritional yeast, parsley, ginger, sesame seeds, coconut yogurt, vegan mayonnaise, brown rice. Seasoning: cinnamon, parsley, ginger, cumin, coriander, white pepper, asian seasoning, chicken broth

Cut off the top of the peppers and stuffed it

Bake at 400 degrees for 1 hrs

Nice and rested

Last post, I cooked more spicy dishes just because I miss that. So I was experimenting of creating a sauce for the fish dish I made. Yes, it is always about fish on the weekends. During the week, my hubby grills a lot so we would have chicken. Fish to some is the hardest to make. Why? Just because they don't know what ingredients to blend.

I finally had some time off from work. We went to see the Cirque de Soleil Michael Jackson performance. It was totally awesome and our seats were just right. But damn those seats are tight. I am not crazy about the $15 parking. I think it is outrageous. The show was extraordinary, the strobe lights, the acrobatics, they make it look so easy. Next evening I went to the No Boundaries 5K program celebration. I have never gone in all the years I mentored so it was very nice. My husband went too. And the rest of the week, I just chilled.

I have been going on and off some  bootcamp style classes that my trainer teaches. I have taken her classes and they kill you aerobically and physically. Could you imagine having another trainer who did football - suicides, hopping, jumping, running back and forth. I went to the class Sat morning. It was real nice but the damn pollen was causing havoc on my sinuses and lungs. Once in a while, it is good to change up routine otherwise, your body plateaus and stalemate.

Thurs was my birthday, yes, I turn the big 60 and I did something special. I spend some ME time, I went to Arrichion Hot Yoga in Durham and after class just took some time talking to Joni and Nancy. Then I went to run some errands. And then to the NOBO celebration. Birthdays to me is not about celebrating with gifts and dinner, it is about taking the time for yourself, taking the time to enjoy others, taking the time to give someone a hug, to care and listen. And this is what I did on my birthday. I love my family, I love my friends - if I can see them every day, I would hug them and tell them I love them.

My other love is the love of cooking and creating dishes. And every time I create a dish, I always share with my trainer. First, if she likes, it is trainer approved and secondly I like seeing smiles on someone's face who enjoy what I create. My husband said my dishes never is the same and he said I should write it down. My trainer said the same thing. And hence, here it goes.

My creation is:Stuffed flounder with crabmeat stuffing , and stuffed Portobello mushroom, tahini sauce

Stuffing - many ingredients: chopped mushroom stems, chopped shitake mushrooms, chopped kalamta olives, chopped artichoke hearts, chopped tomatoes, chopped, carrots, chopped onions, minced garlic cloves, fresh basil, feta cheese, minced crabmeat, cooking wine, fish sauce, chili sauce, gluten free breadcrumbs, lemon juice, sesame seeds, avocados mashed.

Stuffed Mushrooms - place stuffing on top of mushrooms, shake some dried onion flakes and bake in oven at 450 until soften

Stuffed Flounder - I had stuffing left, originally I was going to just bake the fish and add tahini sauce but I place a slice of fish underneath, place the stuffing, seasoned with black pepper, dash of red hot sauce and bake in over at 400 for 15 mins.

I roasted some pine nuts to be used for garnish on top of the fish.

Tahini sauce - most recipes calls for adding olive oil to make tahini. I find that too rich so I dial it down a bit. Sesame tahini paste, juice one 1 lime and 1 lemon, 5 cloves of garlic minced, I added water until it is more of a liquid base, added black pepper and parsley. When the fish is done, I spoon the tahini over the fish and sprinkle some pine nuts.

Here are some pics of the finished product. And yes, my trainer loves it

Finally I can breathe and relax for a little bit

There is some normacy this week! I actually had the weekend off from work and even got in a morning yoga class on Sunday and got in some running, got in some training, got in some strength and conditioning class. Life is good!

Last week I went to Yoga Fest. It was my first time going there. I am not good at finding new places so when my husband said he was going, yay! So I signed up and we did not take the same classes because we have different interest. We met up with some of the yoga teachers from the YMCA and some of my friends from Arrichion Hot Yoga. It was real fun!

This week is also the last week of the NO Boundaries 5K running program. I enjoyed myself very much to motivate others and encourage them. It was fun to have Pam and Crystal there because my group one by one did not come anymore so it was left just us. I did not go to the 5K race because it was raining and plus noone from our group went otherwise I would have gone  to lend moral support. This Thurs, there will be a celebration.

I am enjoying classes at Marvel Strength and Conditioning. I like Ashely very much. I like her way of coaching and she watches everyone and she know exactly how to correct you and knows exactly how to scale things. In as much I feel frustrated every time she said "Lower Sue, look forward" ,etc. I know eventually this will all make sense. Right now, I am on the 1 month of class with Living Social. I am looking forward for more.

I am also cancelling my personal training at Fitness Connection. With the busy schedule, I just can't get to training and even though I can accumulate sessions and saved, I just feel I can't get there when i want to. At least this week, I was able to meet up with my trainer.

So this week, I got to do some cooking. Since my husband is thinking of going off his diet plan, I am going to go back and make foods with more spices instead of bland foods.

This week's menu I made:

Salmon with spicy Thai Basil Garlic Sauce - 
 chili sauce, minced garlic, minced onions, basil, fish sauce, fig preserves, black pepper, lime juice, lemon and lime zest, cooking wine. I spooned that on top of the salmon filets and broil them for 15 minutes

Curry Roasted Cauliflower florets 
Indian curry powder, tumeric, onion, lemon zest, garlic powder. I cut up head of cauliflower into small size florets, wet it with some chicken broth, and some cooking wine. sprinkle dry mixture and coat and roast on cookie sheet at 450 degrees until tender

Brown Rice with ginger and tumeric cooked in chicken broth
Since tumeric is good for you as well as ginger. I sliced some fresh ginger and cut into small slices and add tumeric along with chicken broth.

Asparagus with garlic cloves and nutritional yeast
Toss in cooking wine, broth, garlic cloves and nutritional yeast and cook in oven

Here is the finished product:

Has been real crazy but I am finally getting back to normacy of the sort

I have been so tremendously busy with work and as I said I had no time to do anything. No time for training, no time for yoga, no time for any sort of exercise. Oh wait, I did get out to do a short run. I am so glad things right now is a little more sane. I got to train with my trainer for a few days, I got to try out a different gym because the other one I go to was just not happening. So far, I am trying it out for a month with living social but so far so good. I may wind up joining because what they offer is what I am looking for. I like a smaller crowd of people, I like the fact that the trainer is hands on and is always there to critique and she is always there to help you scale down. I have lost a lot of strength since doing nothing but I am hoping to gain it back.

I still see my trainer and she is working on me getting more toned and a lot more balance type exercise on a bosu which I totally hate since I got no balance. I am hoping to be better at it. We do some plyometrics which totally freaks me out.

I have not been back to yoga class as yet. I used to go early mornings but I've trouble getting up at that time, just too tired but I am hoping to start getting in some weekend classes after the running program is all done.

This past weekend I actually cooked.I made a series of different dishes

Lamb bulgogi
Got a lamb roast, sliced it up in thin slices
Marinade: sesame oil, marsala, lemon and lime juice, soy sauce, mayple syrup, chopped onions, chopped garlic, -
Once the lamb is marinated, put on grill

Raita - unsweetened coconut yogurt, lime and lemon juice, lemon and lime zest, diced baby cucumbers, diced onions, dill parsley, cinnamon, sesame seeds. balsamic vinegar

Hake loins, snapper - seasoned with minced ginger, shallots, lemon zest, no salt seasonings, asian seasoning,
put in parchment paper and bake for 20 mins.

I put raita on the fish

also made some sweet potatoes - mashed and sprinkle of cinnamon

Asparagus - cooked with chicken broth with sone ginger

Here is the finished product for my trainer to try - snapper with raita, aspargus and sweet potatoes

I must say the raita is pretty awesome tasty

Another busy week at work, super tired, missed training,

It has been another busy week at work which is a good thing. It means I will never get bored and for now, I have work to do and for now, I am still employed. Friday was sad news day since 6 people were let go. 

When things at work was not as hectic, I was able to get my workouts during lunch, later I changed to after work but even that is not working since I wind up staying late. Oh well!

So this week, I never got a chance to get with my trainer - boo! But I tried very hard to get some kind of workout in if I do not meet up with her. I did not get a chance to do my Thurs night run with the running group. Am I complaining, no, just  it is what it is. Things come up and we just need to deal with it. One thing that is different is that I would just let it go and just eat but I did not do that- so this is a big step for me.

I did get to the Sat run but it was awfully cold. It was great to have my running buddy Pam with me. If I was the only one leading the group, that is just no fun! We miss Crystal. 

The sucky part is I can't stop sneezing and blowing my nose. I do not think it is a cold - allergies, what was in the air?

So today, I am going to do Sparta at Arrichion. It has been a long time, was not able to go with the work schedule, but today I am going and Nancy to going with me. Should be an interesting workout - going to be as sore as shit.

Oh, what is on the menu. i don't know yet - My refrigerator is clogged with stuff- so can't add anything else in there so I might forgo cooking this week.

Stay tuned!

Busy work week, finally getting back into: things and finally getting back to what I love - creating recipes and cooking

Where I work, the product is delivered, more small changes needed. So still working a little later but at least no weekend work - Yay! And we have beautiful weather this week too! What more can you ask for.

With the snow and ice gone, I finally got back to training. It sure felt like it was long time ago so it was great to get back- sadistic as it may sound. I am finally loving it! OK, the run, I don't love it but I enjoy it because I am with my crazy friends and in a group environment. Have I ran by myself - oh yes, and it is very boring! And I finally got to getting some classes in at Arrichion Hot Yoga.. I miss my 2nd family!

So last week's blog article was about diets and diet programs and what is good and what is not so good. I am not saying don't join a diet program but to think about what else you can do to help you. I realize with all the diet programs and diet I was on, I gained the weight back because I did not make what I ate, what I do should be a lifestyle change, a behaviorr modification. That the diet programs/diet don't teach you. This is truly the hardest to do and that is when you talk to people who have been through it, your trainer, or a nutritionist. I was a very bad eater. I used to eat junk food and sweets of all kinds: twinkles, oreo cookies, etc and lot of soda. I mean I would eat M&M's with a bottle of Coke. So one must take baby steps to change all that. So today, I just keep in mind what my trainer tells me: EAT CLEAN. I also say no CRAP-
no Carbonated drinks, no Refined sugars, no Artificial sweeteners,artificial anything, no Processed foods. If you splurge, eat organic, eat with no hydrogenated oils, no high fructose corn syrup.

This  weekend I got to do some cooking. I love challenges especially if it is cooking with fish. May people don't eat fish because they don't know how to cook it therefore they would say it does not taste good. Some would rather eat a bland piece of chicken or meat and say that is cooking. Anyone can boil a piece of meat or stick it in the microwave but to create with it - that is what I love- My recipes never seen to be the same - even if it is same dish - the taste is different. I was ask to to write things down. So I thought about it, why not! If what I make my trainer eats it, it is trainer approved and if she likes the taste, even better, because she is picky what she eats. And also some of these recipes are paleo so my paleo minded and Crossfit friends- if they like - then I am happy if I can create and satisfy the taste buds of the Athletic community

This week's menu - 3 different kinds of fish and brown rice and green beans

Snapper with Tomato Puree -I took a can of tomatoes, puree it, add ginger, garlic, onions, pepper, paprika, cinnamon, lime and lemon juices, some hot pepper jelly - Brushed that on top of the Snapper and bake it for 10 mins at 450 - It is slightly undercook when you take it out but as it remains in the pan, it will cook more. Trust me!

Flounder with spicy yogurt sauce - I used coconut yogurt since i cannot have dairy, lemon, lime juices, cayenne pepper, sesame seeds, a little fig jelly,white pepper, - I marinated the fish and place on parchment paper, wrap it , and bake for 15 mins at 450.

Salmon with dill mustard sauce - I mix vegan mayonnaise, chopped fresh dill, parsley, shallots, minced garlic, lemon and lime juices, pepper, dijon mustard, white wine. I brush some of the mixture on top of the fish and bake at 450 for 10 mins. Then I add more sauce.

Green Beans with ginger and feta - I got some of the skinny green beans, I essentially steam them at high temperature adding chicken broth with the sliced ginger. Once it is done, I like it crunchy, you sprinkle some feta cheese to give it a tangy brothy taste.

Brown rice is brown rice - I think most of us know how to cook that.

Here are the pics I took!

Enjoy!

So the long hours and weekend work is done but not really! No food recipes to offer. I thought I write about something else.- Diet and diet programs

Lots of long hours and weekend work but Product went out. Now of course, like anything new, there will be some hiccups and quick changes! All part of the industry.

So I don't have anything to report about recipes since I did not make anything. First off, the last batch, I  made, it was intended for my trainer to taste. Well, it never made it to her since we had that snowstorm starting Wed when our workplace let us out at 12:30pm. A total mess! It was not bad until everyone else was out trying to get home the same time. The temperature dropped, the ice started to park and ice over. Lots of cars sliding and skidding all over. What usually takes me 30 mins to get home took about 2 hrs. So needless to say, I did not train for that whole week nor I did any form of workout since I was snowbounded  and that causes cabin fever and I would usually overeat. My workplace was closed one day and delayed another - but some of us had work to do, so pop up the laptop and here we go.

Even the running program had to cancel running for Thurs and Sat - So I did the next best thing to a workout, I went out and help with shoveling the driveway so we can park the cars. A real total body workout!

My first workout after all that was Warrior circuit class at Arrichion hot Yoga in Durham. They have 3 studios now. There is a little of everything for everyone. There is static yoga and flow yoga, and circuit classes and if you are brave enough you can try Sparta which is moving heavier weights.  That sure felt good. I know I would have to sit at the couch again to log in for work, but I was refreshed with the workout.

So my original reason for creating this blog was to help some of my friends with their weight loss and motivate and encourage them. It is not that I know everything but I just knew I can help them some ways. So my friend Anna, said I should write about things I do , what happens when I have my ups and downs, or have cheat days, how do I deal with that.  Also, one of the running girls asked me about losing weight as well. Like I said , I do not claim to be an expert but I am willing to share what I know, what I do just like my running information. So if it helps you, that is a great thing. If it does not, it will make me dig deeper and find an answer.

I have been on every diet program, diet supplements, diet gadgets, that is known to people. I won't name them because that is not important. What is important is what I am about to tell you. The problem with these programs they will tell you you need to lose weight and they tell you to eat so many calories and they might tell you to eat their products. At the end, you do lose weight and then you say you are all done. Why then in 6 months time, you gain it all back and then some?

Well, because they never talk you that it has to be a lifetime change, a behavoir modification in how to you see food. They don't tell you food that is good for you and what is not. Just count calories so you go and eat something that is 100 calories but it is fat free, sugar free- so you feel real accomplished but what you are eating is just chemicals. Why not just eat an apple that is 100 calories? Or some diet programs would say you got this many points to use - say 300 , so they saved up their points to have an ice cream sundae. You are missing the point. You are in denial.  So say, you are successful with losing weight- you have learn nothing to eat the right foods, and right amount, and what to do next to keep it in check. You say "oh I lost weight, I'm done!" Sorry this is a lifetime commitment. Some people are blessed with not gaining a single pound. Well, that is them, certainly not me.

I had a food addiction, food was my demon. It took me a very, very long time to finally come to terms with it. It is an everyday struggle for me. So, I tell my friends to not to beat yourself if you do messed up, just recognize it and start again. Tomorrow is another day! I have finally learn to eat right - from my trainer. EATING CLEAN - to me it means no CRAP - Carbonated drinks, Refined sugars, Artificial Sweetners, Artificial anything and Processed foods. I stick by eating my MACROS -which are your Carbohydrates, Protein and Fat - Yes, carbs are good for you - especially the complex carbs, they help with replacing glycogen levels if you are running long distances or training hard. Protein helps rebuild muscles and fats good fats are good for you like avocado, coconut oils. Other carbs are fruits and vegetables.

This did not happen for me over night, it takes time. I am fortunate or unfortunate depending how one see it that because I have asthma, I have to eliminate dairy and gluten to reduce inflammation. so that skips a lot of foods for me.

As an example of what I eat:

Breakfast: eggs either hard boiled poached, or omelet with veggies or whatever and gluten free oatmeal , or gluten free museli or homemade gluten free toast and berries or guinoa

Lunch: It can be a salad with tons of stuff in it, like meat, veggies, avocado, nuts, or i would have brown rice with meat and veggies or quinoa pasta

I don't have a set meal plan, just what I cook and bring to lunch. I do that because I know what ingredients is in there.

So I always keep what my trainer says EATING CLEAN and if it is stored brought - if it contains more than 7 ingredients or something you cannot pronounced, put it back.

That is it for this article, just about diets

Next week, I will write about motivation or something to help you stick to your diet plan or exercise program

Happy reading!

Sue

Another week of working little later and Sat - however must keep my goals in check! Cooking different theme

Another busy week and another Sat of working. I have a feeling next Sat we will have to work again since product has to go LIVE! It does change what I have planned but that is OK, life is full of changes and we have to go with the flow. Some classes I just could not make - I sure miss yoga and circuit and Sparta at Arrichion Hot Yoga!

This week I went to see the cataract surgeon. I saw more of the technicians than the doctor. All these tests, all these machines and after 2.5 hrs, the doctor said I don't have any eye disease which is a good thing. He has to get some data prior to determine what implants I need and when to have surgery. Of course, I am a bit worried and concerned but eventually it is a necessary evil.

With all that, I did get to go to CrossFit - the next few weeks, we will be concentrating on doing with proper form and technique the squat clean with jerk. I am glad because I suck at it - because of technique so hope to be trying to make progress on this. Also I wrote down on the goal board, toes to bar and still working on unassisted pull up. Last month that did not happen. Just keep at it! Don't give up!

I trained with my trainer 3 times this week if you count the beginning of the week as Sunday. Sunday was an interesting training, she called it overlap training, so you get a lot more training. It was leg day for all 3 of us. Then I went on the dreaded stair master for 20 mins doing intervals- I don't know how the hell I go at one speed, jack it up and how to get back down without falling on my face or ass. After that, I went back up and we did more legs. Boy I was tired and everything hurt the next day.

I love going every Thurs evening and Sat morning to meet up with a bunch of runners training for their 5K. It was a great way for me to get back into running slowly. I had suffered a stressed fracture and then bone spur which stopped me from training for my race. I am getting a chance to be a mentor and I love seeing the improvements and progress people are making. This weekend running Umstead is no easy task - those hills can literally scare you but they did great!

So Sunday is my kitchen therapy. This is one day a week, I go find my sanity and hyperfocus what I love the most - the creation of foods recipes that noone has thought of - maybe they did -don't know. At first, I cook just to create, but I have a new challenge. It is to cook with no fat, no sugar, no salt - to help my trainer. Going to competition means you will be eating pretty bland and boring food. If I able to create dishes that she can eat during her training. Perhaps I can come up with a recipes for all athletes. This is a pipe dream of mine.

So this week, the theme is not as heavy sauce, spicy, more of the natural elements. The menu contains:

Roasted whole head of cauliflower - I took a whole cauliflower, took the green leaves off. Ingredients use:
yogurt( I used unsweetend coconut yogurt), lime and lime zest, cayeene pepper, cumin, curry powder, black pepper. I mixed all of the ingredients and smear it on the whole cauliflower. I place the cauliflower on parchment paper and baked at 400 for about 30-40 mins. Then you just slice it. I tasted it, it is pretty spicy, since I decided to use cayenne pepper instead of chlil powder.

Broiled Carribbean Red Snapper and flounder - I took the left over yogurt mix and added some organic fruit preserves, cinnamon, squeeze lemon juice and then I broil it for 15 mins. Not as interesting as fish with the lemon, garlic tahini sauce or the cashew sauce but less calories.

Baked sweet potatoes - This is easy, wrap each potato with aluminum foil and then slice it up and sprinkle some cinnamon.

The first picture is the Cauliflower - not and brown 

 This is for my trainer to try. I like her opinion on what is made so I can be better. And plus if she eats it, it is trainer approved. I try very hard to eat clean