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Tour de France

Thursday, July 22nd, 2010

Have you been watching the tour?   This is the first year that I have actually watched the tour and payed attention to who is who and who is fast.   I am enjoying it quit a bit.

I skipped my AM workout because I had a long to do list at work and wanted to get started on it… honestly I hate it when I have to miss a workout because of work.

Dinner tonight was tasty

Grilled Portabella Mushroom Cap topped with Quinoa pasta and side of green bean fries :)

I think I am going to have a piece of dark chocolate, pack my gym bag and go to bed… my goal is to be under the covers by 8:30..

~ G

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Posted in Everyday Stuff | 9 Comments »

3 phase

Wednesday, July 21st, 2010

The past two days I have been to the gym and have ate healthy, however I haven’t had a chance to take a picture or blog about it.

Why?   I have been working on designing a 3 phase separator……   1 vessel, 1 feed in and 3 coming out (Oil, Water, Gas)

Source: Chemical Engineering Progress, September 1994

Not only did I work on this at work, I brought it home to continue working… I even worked through all the numbers in my sleep… which means I got a lousy night of sleep last night and I am exhausted and sore.

Yesterday I did lower body workout  and this morning I went to the cycle class… really good workout.

Now my friends I am off to bed before I fall sleep typing.

Sweet Dreams!

~G

Posted in Everyday Stuff | 3 Comments »

Busy Monday

Monday, July 19th, 2010

I had a very busy and productive day.   I made it to the 5:30 AM Cycle class this morning even though I really wanted to sleep another hour.

On my way to the gym I had Green Juice and had Vega sport the first portion of my cycle class.

Fruit for my morning snack

Corn salad (fresh corn, avocado and grape tomatoes) + Leftovers from Saturday (Mixed grains and deeply roasted veggies)

I had packed some stuff for my afternoon snack, but I got really busy at work and the next I knew it was 6 PM and way past my time to leave work.

Dinner was Quinoa tossed with sautéed celery, carrot, mushroom and zucchini, side greens and sautéed green beans

I was still sort of hungry after dinner so I had a slice of Ezekiel bread + 1 tbsp almond butter + dash of honey (not pictured)

Tomorrow is lower body day!

~ G

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Hot! Hot! Hot!

Sunday, July 18th, 2010

We have had really warm days the past few days.   I am rarely say its hot out, I typically really enjoy the heat, however the last few days I haven’t been able to keep myself cool.  The AC is set low and all the fans in the house are on.

Yesterday morning I really wanted something cool for breakfast so I made a smoothie before my workout.

Workout:
-  12 min Elliptical Warm up
-  40 min upper body strength training
-  60 min cycle class

The smoothie was too thick so I poured it in a bowl and ate it with a spoon.

In the mix;

-  2 heaping tbsp Vega Shake & Go Smoothie – Tropical Tango
-  1/2 frozen banana
-  1/2 C frozen pineapple
-  1 1/2 C Unsweetened Almond Milk (Almond Breeze, from the fridge section)

Here is the tropical Tango mix; you can find vega products at whole foods

Source

source

We are on our way out the door for a quick ride this morning.

~ G

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MFD

Tuesday, July 13th, 2010

I had received a couple questions both via email and through the comments section and I wanted to address them in today’s post.

At the end of June I did a June Re-cap and a few people asked how I generated the charts and where I log my food.

I use My Food Diary (www.myfooddiary.com)

If you are curious you can use their 7 day trial and check it out to see if it is something that you would find useful.   I like how its setup so here is a quick review of it.

Here is a snap shot of home page – On top you have all of your tabs where you would log your food, excercise, weight, get your reports like I did for June

Here is the second half of the home page – the weight chart shows my weight from the day I joined to date

Under the food tab you have option of searching for a food from MFD database, looking up your most used foods, Recently logged foods, your fridge that you create and can share with other users, items that you manual enter or built a recipe.  I love the copy date feature, so if you eat the same thing for breakfast or lunch you can just copy it from another day instead of logging it.

Here is the exercise log page… and some of what I have under my most used activities

Here is the report page – you can see all the things you can pull a report for and some more… for any range of time that you want to evaluate

Hope this answers some of your questions… of course as many of you have mentioned food logging is not for everyone… However I am an Engineer and strive on graphs and data and I think that’s one of the main reasons I LOVE this site :)

Happy Friday!

~ G

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Back in the Saddle

Tuesday, July 6th, 2010

Hope everyone had a good July 4th Holiday!  We had a relaxing 4 day weekend.

I managed to workout 3 out of the 4 days off and the 1 day that I didn’t “workout” we walked around a lot.    On Saturday for the first time since my knee injury I tried lunges and squats with no weights and on Monday I got back on the saddle.. That’s right folks after 15 LONG weeks I got back on the bike :)  The plan was to do a short 7 mile loop around our house just to make sure I don’t have any problems with clipping in and out of the bike.  Since I was comfortable on the bike we eneded up doing 2 loops for a total of 14 miles. :)

We were planning on going for a ride tonight as well, except when I got home the thunderstorm started and we decided not to go for a ride.

We wanted something easy and delicious… Grilled Portabella Cap topped with Zucchini, Sun Dried Tomato and Raw Tahini Dressing.

Look what I got in the mail….

That’s right my very first Birthday card… from my cousin who is like a sister in Atlanta :)  Only 36 hrs left in the 20s…. :)

Have a great night!

~ G

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Posted in Everyday Stuff | 11 Comments »

Walking Zumbie

Tuesday, June 29th, 2010

I am sleep deprived and have been a walking zumbie the last two days.    I can’t stand it when I wake up at 2:30 AM and toss and turn until 5 and as soon as I fall sleep the alarm clock screams in my ear.. not cool at all.   As a result of my exhastion I have NOT been to the gym the last 2 days.  Tomorrow is spin day and you better believe I am going to make it.

One of the reasons I haven’t blogged in the last couple weeks is our yard project.  Ever since we moved into our house in December of 2007, Raymond wanted me to plant some flowers.  Year after year I told him.. ok next spring and it never got done… until couple weekends ago he decided to take the matter in hise own hand.

One of the first things he wanted to do was cover two ugly green boxes boxes directly across from our patio with some plants.  The boxes house cable and phone line so the planting had to be done carefully, the last thing we need is cutting the cable of the phone line.

Here is the final work, with Sadie checking it out

For dinner tonight I had elbow macaroni mixed with garbanzo beans, green beans, sun dried tomato, cilantro tossed in hemp oil + Salad

I am off to pack my gym bag for tomorrow AM!

~ G

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Happy Spin day :)

Wednesday, June 16th, 2010

Happy Wednesday!

Its been a busy week here.  I have been super busy at work, which I love.  I have been working on the pre-commissioning and start-up procedures for the project that we are wrapping up.  Tons of reading and tons of writing.

Quick recap of the yesterday:

I went to the gym for circuit strength training.  I am focusing more on my lower body these days just to get my legs strong again.  I am almost back to my pre knee injury weights.. yay! No squats though I have to wait at least another 2 weeks before I give them a try with low low weights and squat only couple inches.

I also decided to give the stairmaster a try to I got on it for 10 min.  I didn’t want to push myself too much and I have to say that was plenty I am SOAR today.

Raymond had brought work home last night so I have to make him dinner… so I made him lazy Zereshk-polo (Berberis rice) with Saffron Chicken.   We are lucky that my mom keeps our supply of Berberis and Saffron high, she knows Raymond loves Berbris rice with Saffaron chicken :)

I in the other hand couldn’t decided on what I wanted so I just chopped up some veggies and added some spices and ended up with this…

Paprika Quinoa, Curry/nutritional yeast sauteed veggies and shredded salad, topped with Yogurt dressing.

A couple weeks ago I got an email asking for my yogurt dressing.. so here it is simple and yummy :)

- 1/4 cup plain Greek Yogurt
- 1/4 cup lemon/lime juice ( I like mine very sour and lemony, NOTE: add lemon juice slowly to the consistency you want.. I like mine runny)
- Salt to taste

I also made a batch of Almond Muffins… very delish, with only 143 cals I have plenty of room to add some fruits to the mix next time I bake them.. :)

This morning I got up a bit earlier than my normal 4:30, the Wednesday Cycle class is JAM PACKED and I wanted to make sure I get bike in front of the fan.   I got to the gym at 5:15 and still got one of the few bikes left, very close to the fan though, I guess most people don’t like the fan blowing right at them.   I would rate the class as vigorous, a great start to Wednesday.

Even though we had a lunch meeting today, I decided to eat my leftovers from last night.. figured it is the healthier option and I have to say it tasted better than it did last night :)

Dinner tonight was quick, delicious and nutritious :)  I had oats:

- 1/3 C Scottish Oats
- 1 C Almond Milk
- 1 Tbsp Slivered Almonds
- 1 Tbsp Almond Butter
- 1 Tbsp Chia Seed
- 1/2 Banana

~ G

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Posted in Everyday Stuff, Recipe | 13 Comments »

Yummy Eats

Monday, June 14th, 2010

So I got excited about my lowered cholestrol and dropped from the face of my blog…   I had a crazy busy week and only worked half a day on Thursday.  We flew out to Greensboro NC to visit friends and family.  We had a great weekend visiting everyone of good eats…

Thursday dinner at Brixx Pizza

I had a 10 inch pizza all to myself… 1/2 pear and gongonzola and 1/2 wild mushroom on whole wheat crust.. no tomato sauce just a bit of olive oil… AMAZING

and Tiramisu for dessert

Friday Morning I went to Rush Fitness Complex for a indoor cycling class.  Everything at Rush is marked as such.. bright colors and bold letters.

After a quick shower I met Heather of with a side of sneakers for lunch at Lindley Park Filling Station
I had the filling station salad

I had a great time at lunch with Heather and really enjoyed meeting her :)  Her husband is also from WV and we both share the love for WVU sports :)

After lunch I met up with Raymond to make our hour and half drive to my aunt and uncles house.  I didn’t take any picture of dinner.. but I did take a picture of their beautiful Peacock.

After Dinner we drove to our friends Matt & Krista.  We played couple rounds of Apples to Apples… have you played the game?  It is TONS of fun.

I slept in for the first time in my ENTIRE life… well mainly because we didn’t go to bed until 3 AM… at about noon on Saturday Raymond woke me up for lunch… oops!

We went to   and I had The white bean sandwich with Corn salad… delicious!

For dinner we went to The Federal… We started with Hummus and Tabouli

I had the lentil burger sliders with home fries… and they were also really good

After dinner we went to Durham Bulls game (no pics) and had a great evening.

Sunday AM before Raymond and I got on the road to the airport we went to Piedmont for Brunch.
I had the brie & fig compote sandwich with grainy dijon & lettuce on focaccia

Raymond had these French Toast

We had a fun weekend with tons of good eats!

Nutritious Foodie

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Posted in Eating out, Everyday Stuff | 11 Comments »

I lowered my Cholesterol

Monday, June 7th, 2010

I am loving June!  It has been a good month so far… I have recieved a couple good news today but best of all was from my GP.

Couple weeks ago I went to see my GP and asked him to do a full blood work and check A through Z and anything else that needs to be checked.  He called me today with the results, which were very pleasing and some not so pleasing.   His words “EVERYTHING is NORMAL”.    I don’t have any deficiency except for vitamin D, the norm is 30 to 74 ng/mL and mine was 28 ng/mL which is LOW.  He suggested spending more time in the sun light since that is the best way to absorb vitamin D.   He didn’t seem too worried about it, however I know that Vitamin D is very important in assisting absorption of calcium so I will look into taking vitamin D supplement daily.  I looked up online and it looks like other than fish and fish oil, everything else is fortified with vitamin D.  Since this is not enough reason for me to eat fish again, I will stop by Vitamin World on my way home tomorrow and pick up vitamin D supplements.

The good news is that I have lowered my cholestrol.  Last year in March when I had everything  checked my cholestrol was 294 mg/dL, after a year of working out and eating very very healthy and tons of oatmeal I have lowered my cholestrol to 196 mg/dL wooohoo! with my  HDL or Good Cholestrol at 77mg/dL :)

Did you have a good weekend?

We had a busy one.  We spent most of yesterday morning cleaning our garage.  It was a 4 hr project that started at 7:30 and ended just before noon.   This project got me so tired that I was ready for bed at 6 but held out until 8:30 at which point I just passed out.  I woke up at 4:30 AM this morning refreshed and ready for the gym.   I made it to the 5:30 AM spin class.  I have to admit that the Monday and Friday instructor annoys me to death.  The whole time in class she talks about food.. the bad food that we all supposedly ate during the weekend and the healthy breakfast we should have after class.   I just want to yell and tell her that we are NOT here to get nutrition advice we are here to work out.

For dinner we had Peas & Asparagus Risotto

and some salad (mixed greens, goat cheese and dried cranberries topped raspberry vinaigrette)

~ G

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