Weekly Round-Up

Here’s a look back at last week…

Beat the Heat

H.O.L.Y. smokes it was hot.  Here on the central coast we are known for our year-long sunny and 75 weather, but Mother Nature decided to mix things up and send us a scorcher.  We were in the upper 90’s and 100’s.  Very few people have air conditioners, so needless to say, the beaches were packed.  Jaime and I decided to beat the heat by heading out past Lopez Lake to Big Falls.

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Hello perfect swimming hole.

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We brought lunch, and other necessities…

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Caught a one-eyed salamander. {not my arm…}

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Saw Bambi.

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Can I just gush?  I love where I live.

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The Moves

The heat definitely put a damper on my workouts, which really shouldn’t be an excuse.  I did get up early to run a couple of times this past week, but lifting got left behind… oops.  Two 4 milers and a 6 miler.  That’s it.  That’s all she wrote.  Better than nothin’ I suppose.

Here’s the plan for next week:

+ Monday :: 3 mi + arms
+ Tuesday :: 4 mi + abs
+ Wednesday :: 4 mi
+ Thursday :: Legs
+ Friday :: Rest
+ Saturday :: 7 mi + abs
+ Sunday :: 3 mi + arms

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Giving Back

This Saturday was the Coastal Tri-Counties Dietetic Association’s Spring Fling event.  This year’s theme was,“Giving Back to the Community,” spotlighting food insecurity.  I think it’s important to share the work of dietitian’s at the local level, especially in light of the Mother Jones controversy.  [Check out this article for some good insight – more on all this later.  I have lots of opinions.]

Our featured guest was Dave Schmit, former “Chef to the Stars.”  Chef Dave is dedicated to serving meals utilizing rescued food for the patrons of the Maxine Lewis Homeless Shelter.  Dave presented a lecture on his service to the homeless shelter, as well as provided a cooking demonstration with take home recipes.

I think the most important take home message was that the homeless are not starving; they are malnourished, and still need healthful food.  The needy don’t need our leftover boxes of ridiculously salt-filled mac and cheese {although all donations are appreciated}; we need to feed our homeless wholesome, nutritious foods that will help them feel and think better. 

As a clinical dietitian serving many homeless here in San Luis, this really struck a note.  If we took a look at the lab values of the homeless population, most likely they would be prescribed some sort of therapeutic diet for chronic conditions.

Chef Dave is an excellent model of nutrition for the homeless in our community, making use of 200-300 lbs. donated produce, and about 20-40 lbs. of meat to prepare balanced, nutritious meals!

If you’re here in the San Luis Obispo area, learn more here on how you can volunteer and get involved serving your community.

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FODMAPs Update

This past weekend, I competed my Fructose and Special Case Fruits {containing fructose and sorbitol} challenge.  Let’s just say, it was fun or pretty.  My belly was about the size of a basketball for the majority of the weekend – so bubbly, crampy, and bloated.  I definitely do not tolerate dried fruit, as well as mango and HFCS.  I think I could possibly handle small amounts of raspberries, apples and pears – just as long as I don’t go and have the whole piece of fruit for a snack or part of my meal.  I may revisit this challenge once again more methodically – one fruit at a time while eliminating things I just know don’t sit well with my tummy.

I am back on the strict Low FODMAPs for the next three days, and then I challenge Fructans – wheat, garlic, onions; and Fructan/Polyols – brussels sprouts, cabbage, broccoli, snow peas.   My plan is to extend this challenge to be more methodical the first time around.  Instead of a two day free-for-all, I’m going to spread things out over 4 days like this:

Day 1 :: Wheat
Day 2 :: Garlic
Day 3 :: Onions
Day 4 :: Fructan/Polyols

I’ll keep you updated!

 Have a Great Week!

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Work-Out Wrap Up {4.14 – 4.20} + Menu Planning + Easter Weekend

Happy {day after} Easter!

Hope you aren’t feeling like you need to check yourself into a Chocolate detox center.

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I did not partake in any chocolate, but I did slack off as the week progressed.   Going back and reflecting over my mistakes – letting myself get too hungry, staying late at work, allowing boredom to creep in, and the big one- procrastination – I see what I can fix, and that’s motivating!  So here’s what’s going to change this week:

  • Mix up the morning lift routine.  HIIT workouts are great, but get repetitive day after day.  I’ve also just been doing the workout of the day posted on BodyRock.tv instead of spot focusing on certain muscle groups.  I’d like to get a bit more specific.
  • Food prep.  I need to make sure I have a healthy light snack for when I get off work {I’m thinking something along the lines of these little energy bites}.  I am ravenous after I get off work and sometimes make the mistake of eating too much, which then messes up my scheduled cardio. I hate running on full stomach, but need to have a little energy in my tank too.  I also want to start prepping some other items for dinner just to make it that much easier to whip up meals.
  • STOP the procrastination.  This ties in to the snack/food prep modification.  If I have a light snacks, I won’t feel like I need to chill out and digest, which in turn will prevent me from siting down at the computer and getting sucked in.

Seems like a manageable goal list to me!

On to this past week’s {puny} workouts.  BTW, another change: Instead of posting the move-by-move breakdown of each of my workouts, from now on you can find what I did simply by clicking the link. Easy enough, right?

Monday :: HIIT {arms & abs} + Yoga {75mins} + 6 mi run
Tuesday ::  HIIT {full body} + 60 min cycle
Wednesday :: HIIT {full body}
Thursday :: HIIT {chest & back}

Andddd then I fell off the face of the Earth.  Oops.  It started with a pinch in the hip Wednesday {from what I think was inadequate stretching}, so I decided to take a rest day from running, and then my slacking snowballed.

Here’s the plan for next week:
Weekly Workout

On the Menu for Next Week:
+ Goat Cheese Stuffed Turkey Burgers with Soy Apricot Glaze
+ Roasted Lamb and Lemon Rosemary Potatoes
+ Ancho Chicken Tacos
+ No-Bake Carrot Cake Creams Cheese Bars {a girl’s gotta have her dessert!}
+ Blueberry Muffin Energy Bites {for snacks}

Some repeaters in there since I never got around to them last week… I’m loosening up my menu slightly.  We decided it’s easier to have a 3 recipes and ingredients on hand for the time being. Still better than eating out every night.
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Besides working out, here are some scenes from last week’s meals + fun.

Asparagus and onion

Shrimp and Asparagus Risotto.

Shrimp Asparagus Risotto

Broccolini Tomatoes Mozzarella

Heirloom Tomatoes

Cauliflower Bake.

Cauliflower Cheese Casserole

Jaime surprised me with a trip out to Chamisal Vineyards on Thursday night {which is where we first met} for our 6 month anniversary. Yes, we are that cheesy couple, and I love it! We joined the Wine Club and enjoyed a bottle of Califa Pinot on their amazing back patio.

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Chamisal

We then headed to Arroyo Grande to try out the new hot restaurant in town, Ember. The menu was incredible! We started with the Wood Fired Squid with cannelloni beans, aioli, and toasted bread crumbs. Jaime got the Ribeye Steak with brasero roasted potatoes, garlic confit, and avocado chimichurri. I tried the Pollo al Mattone {aka chicken roasted under a brick} with grilled polenta and farmer’s market seasonal vegetables. We topped the night off with Chocolate and Strawberry Macaroons with milk chocolate chantilly. Plus many more glasses of local wines. Amazing.

Ember Restaurant

We finished off the weekend with Easter celebrations. Out first stop was the Mission, followed by an amazing brunch at Luna Red {Jaime got the Fried Chicken and Quinoa Waffles and I decided on the Luna Red Custard French Toast}, champagne tasting at Cuvee, a couple hours of beach bumming in Avila, then Easter dinner at Jaime’s mom’s house, topped off with a delightful sunset walk around Terrace Hill Open Space. Perfection!

Luna Red Brunch

 

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Whew! That was one hell of a post!  Maybe another goal for next week will be to break these bad boys up into smaller, easier digestible bits.  In the meantime…

Rock On!

 

Work-Out Wrap Up + Menu Planning {4.7 – 4.12}

Yo, yo, yo! How’d your week go? I do have to say, mine was incredibly productive in terms of checking things off the ole’ to do list – Sat in line at the DMV for my car title, got my car insurance all squared away, mailed off 100 cookies {not even kidding} to my grandma for her 88th birthday, had a successful fundraiser, and got in some kick butt workouts.  I’m already seeing some changes in my body!

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Yep.

So without further ado, here’s my workouts for the week:

Monday :: {40 sec on // 10 sec rest :: burpees in between rounds}
1. In & Out, Ski Abs, Push Up Jacks
2. Tuck Jumps x 8 & Squat Jumps x 8
3. Tricep Push Ups & Knee Touch – L&R Alternate
4. Push Up & Knee To Elbow – L&R Alternate
5. Cross Over Bike Abs
6. Monkey Push Up & 1/2 Burpee & Turn Jump
7. Oblique Donkey Kicks
8. Switch Lunge & Toe Touch
Cardio :: 4 mi run

Tuesday :: {50 sec on // 10 sec rest} x 3
1. Kettle Bell Swings – 12#
2. 5 Jump Squats & 5 Pulse Squats
3. Wood Chops – 5 x Left & 5 x Right – 12#
4. Front Lunge & Abs Twists – 12#
Cardio :: 60 min cycle

Wednesday :: {8 reps x 8 sets} ** LOVED this set
1. Bicep Curl – 12#
2. Flys – 12#
3. Squat & Press – 12#
4. Straight-Arm Lift – 12#
5. Tricep Dips
6. V Knee Tucks
7. Elevated Push Ups
8. Bent Over Row – 12#
Cardio :: 5 mi run + 1 hr 15 min Yoga

Thursday :: {50 sec on // 10 sec rest} x 2
1. Surfer Jumps & Tuck Jump Push-Up
2. Dive Bombers
3. Woodchopper + 2 Push-Ups – 12#
4. Bent Over Row & Two Squat & Presses – 12#
5. Bunny Hops – 10 Center, L & R
6. Lateral jump + 2 Push-ups
Cardio :: Hike

Friday :: {50 sec on // 10 sec rest} x 2
1. Squat & Press – 12#
2. Walk-Out Plank Push-Ups
3. Jump Lunge x 2 + Burpee
4. Deadlift + Row + Bicep Curl – 12#
5. Mountain Climbers x 4 + Push-Up

Saturday :: Rest {worked a 9+ hr day!}

Sunday :: {40 sec on // 10 sec rest :: burpees inbetween rounds}
1. Elevated 1 Leg Push Ups – L&R Alternate
2. Straight Arms Lifts & Clean & Press & Squat & Press – 12#
3. Plank Cross Knees to Elbow
4. Side Oblique Plank Top Leg Lift & Elbow Knee Tuck – Left Side
5. Side Oblique PlankTop Leg Lift & Elbow Knee Tuck – Right Side
6. Scissor C Sit Abs – L&R Alternate
7. Straight Leg Crunch & Tuck Jump & Switch Lunge Toe Touch – L&R Alternate
8. Reverse Crunches
9. Plank High, Low Push Up
Cardio :: 3 mi run

AND of course, my plank-a-day!  Who still working on their ABS this April? Half way there!

Here’s what I have planned for the rest of the week:

Workout 4.14 4.20

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Besides making a workout plan, I also want to get better at planning my dinner meals.  Not only will creating a weekly menu help to save a little $$$ {I’m saving up for a vacay back to WA!}, but it’ll also to take out the guess work after long days at the hospital.  If I have a plan, I stick to it.

Monday :: Shrimp and Asparagus Risotto
Tuesday :: Out to eat {Bon Temps}
Wednesday :: Apricot Glazed Turkey Burgers Stuffed with Goat Cheese + grilled squash
Thursday :: Cheesy Cauliflower Bake + whole roasted tomatoes and broccolini
Friday :: Out to eat {Ember – So excited to try this new restaurant!}
Saturday ::  Roasted Marinated Lamb with Lemon and Rosemary Potatoes + roasted asparagus
Sunday :: Easter Dinner with Jaime’s Mom

Yum! My mouth is already watering.

Make It Count!

 

I ate SO much.

Last night was the CTC Fundraiser at CPK, and it went fantastic!

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Jaime and I decided to go all out.  For the cause, of course.  We started with drinks – Chimay for him and a Santa Barbara Pinot for me.   And an appetizer.  The Blanco Flatbread. Whipped truffle cream?  Oh yes.

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For our entrees, Jaime went with his fav, the Original BBQ Chicken.

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I chose the California Veggie Pizza on whole wheat + goat cheese (duh).  So, so good.  Love me some broccolini.

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To top it all off, we just had to get dessert.  No sharing either.  Jaime is chocoholic, and I on the other hand could pass on all that, so Belgian Chocolate Souffle Cake for him and I went with the melt-in-your-mouth Butter Cake.   No pictures, but I assure you it was fabulous.

After our meal we spoke to the manager who said lots of people had been coming in all day with our flyers!  Let’s hope our efforts paid off in the form of a big, fat check!

Now we are off to the opening of the Avila Farmer’s Market!  Our goal is to pick up some field greens and fresh fruit for smoothies.  Funny story- Jaime told me this morning that his smoothie (made from frozen fruit) was too cold.  Ha!  Fresh it is then!

Hope you all have a great weekend!

CPK Fundraiser!

Calling all PIZZA lovers!

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California Dietetic Association’s Coastal Tri-Counties Chapter is holding a fundraiser today [ALL day] at California Pizza Kitchen in downtown SLO!

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I will definitely be hitting up the Farmer’s Market, then stopping in for dinner after work.  Heck, I may even pop in at lunch to grab one of their kick ass salads too.  Gotta support the cause!

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Print this flyer out below, eat delicious pizza, and help support your local dietitians!

Dietetic Association

In case you didn’t read the fine print, take out and ALL beverages are included! Even if you don’t want pizza, come and have a beer with us!

But I don’t know why you wouldn’t want pizza though… I mean, it’s by far my favorite “vegetable.”

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Just to clarify, pizza DOES NOT equal vegetable. 😉

And yes, dietitians DO eat pizza too!  It’s all about moderation, right?

Come and join us!

See ya at CPK!

You Better WORK! {Announcements!}

Alright, alright, so I know I have been dropping hints all over my twitter regarding my new j.o.b., and a few of you already know, but finally I have a moment to make a formal announcement…

I am going to be the new clinical dietitian at Sierra Vista Regional Medical Center!

Yahooooooo!!

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I know, I know… They spelled dietitian the old skool way.  I may pop over to HR to see if I can get that fixed…

Can you believe it, ME,clinical dietitian! Something a year ago {before my internship} I would have never thought I would pursue!  Goes to show – especially to all you dietetic interns starting out – keep an open mind!  You really have no idea what you may fall in love with!

The hiring process was definitely long and drawn out.  The background check took f.o.r.e.v.e.r.  {I think it’s because they have to check CA, NY, & WA for my records}, which is one of the main reasons I didn’t shout from the rooftops about my new position!  But I am now, and I am thrilled!

My formal start day was this past Wednesday, which was just orientation, and then I jumped in with training on Thursday!

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First day jitters!  I arrived 20 minutes early… Excited much?

I just love my co-workers, and the staff is awesome.  The coolest thing I would have to say so far about Sierra Vista is that the communication between the RDs, RNs and MDs is stellar.  I am so impressed how supportive the staff is to the dietitians!  And to top it off, we have an office with a WINDOW and it even opens!  Haha!  Those of you out there who have worked in hospitals, know such working conditions are rare and greatly coveted.  I think the biggest change overall would have to be the electronic medical records – the charting is definitely something to get used to, but I’m getting the hang out it!

So I’ll be doing this part-time/per-diem, and then I will also be working at Spencer’s Fresh Markets as a Consultant Dietitian.  Talk about the dream work situation – a little bit of clinical, a little bit of community!  At Spencer’s, I will be helping them set up healthy recipe demonstrations, promoting local farmers and vendors, social media consulting, and making changes with some store signage.  Cool, huh?!

You know what else is really cool?  So I was putting together my Professional Development Portfolio for my Continuing Education credits a few weeks ago, and I pulled out the guide packet for career guidance that we filled out in our internship months ago…

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Dream it and do it.

Life is pretty rad.  I’m off to run 9 miles now – 5 weeks till City to Sea!

Have an awesome Sunday funday!

City to Sea Half Marathon + Orange is the New Black

What up gangstaaaas!

Hope your week is kickin’ ass and takin’ names.

Pardon my french.

I’m attributing my bad language to my new obsession with Orange is the New Black.

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Holy smokes is this show good. And not for the faint of heart.

I’ve been binge watching during study sessions.

enhanced-buzz-13448-1374516252-7Detain me whenever you like.

Hott. With 2 ts.

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Annnnnd, in other news…

I signed up for a race!

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Woohoo!

It has been far to long since I’ve trained.

Plus, the whole no job thing has been making me feel kinda bummy. I. need. to. work.

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So hopefully my training program will give me some sense purpose.

I’m, of course, doing Hal Higdon’s Half Marathon Intermediate Program. Bringing back a little speedwork and distance in my life.

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Yes. I’m a child. {And that meme has a typo…}

Anyways, it looks like a pretty fast and flat course.

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I’m not in as good long-distance-shape as I was last year at this time– but if I work hard, I may be able to place in the top 10 women, judging from previous years’ times.  We’ll see, we’ll see…

That’s all for now folks. Take it easy.

Catch you on the flip side!