Moves. Menus. FODMAP update. And other business.

Happy Monday!  Hope you all had a wonderful weekend!  I was little under the weather {allergies/sinus infection?}, but that made for a fairly productive couple of days for blog updates.

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New Things On the Blog!

First off, I created a new Facebook page!  I decided it was time this site got its own little corner of the social media giant instead of tagging along on my personal page.

Stephanie RDN facebook

Next up, I’ve joined the fabulous ladies at Recipe ReDux.  It’s a recipe challenge site created by RD’s to improve or create healthy, delicious tasting dishes.  Each month we are assigned a theme or special ingredient for recipe development inspiration.  I’m so excited to take part!  Keep an eye out May 22nd for what I’ve conjured up!

Recipe ReDux

Lastly, you can check out some of my favorite recipes on Healthy Aperture– another site founded and moderated by RD’s.  Think of Healthy Aperture as an image-based recipe box filled with nutritious recipes developed by Registered Dietitians and the like.

my healthy aperture gallery

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FODMAPs

After spending two weeks removing all FODMAPs out of my diet {and feeling great!}, I have now progressed into the Challenge Phase of my FODMAP Elimination Diet.  Yesterday was my “Lactose Cautious Challenge.”  I had a little cream cheese on my morning toast and cream in my coffee, goat cheese on my polenta pizza {recipe coming soon!}, and a cup of vanilla froyo – for science, of course!  No GI problems!  Not that I really expected any issues anyways…

Today I throw caution to the wind and go full-out lactose heavy.  As I write this, I am sipping on a glass of fat-free milk {something I never do…}.  I’m also thinking Greek yogurt, cottage cheese, and ice cream {once again, for science!} will be on the menu.

The difficult part about the Challenge Phase is making sure you consume only lactose and no other FODMAPs.  For example, I need to choose yogurt that doesn’t contain honey, HFCS, inulin, fruit juice concentrate, or any other FODMAP.

Tomorrow I go back to strict elimination for 3 more days before I methodically repeat the process with fructose, fructans, polyols, and galactans.  Wish me luck!

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Moves

Week 3 Run on the Sly Half Marathon Training:

Monday :: 3 mi Legs + Abs
Tuesday :: 4 mi + Arms
Wednesday :: 4 mi + Legs + Abs
Thursday :: Shoulders + Tri’s
Friday ::  Rest!
Saturday :: 6 mi + Legs
Sunday :: 3 mi

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Menu

I’m thinking something along the lines of these recipes, which coincidentally are all brought to you by the Healthy Aperture recipe gallery!

+ Ginger-Soy Glazed Salmon
+ Rice “Krispy” Popcorn Chicken
+ Berry Chicken Salad {+ apples, pears and dried fruit for my Fructose Challenge}

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That’s all folks!

Have a great week!

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Workout Round-Up + Menu Planning

Happy Cinco de Mayo!  I love starting my week off with a celebration!

And hello, it’s May!? Can you believe it?  I swear Christmas was just yesterday…  I’m not complaining though – I will take sundresses and two-pieces over wool coats and boots any day of the year {maybe that’s why I love California so much}.

Living in a college town there are plenty of Cinco de Mayo parties going on tonight.  What can I say, Cal Poly likes to get down with a margarita, or two… Let’s take a look back in the archives and find you a dish to bring to your fiesta:

Mexican Inspired Meals

Chile Chicken Tacos + Cabbage Lime Salsa

healthy recipe chile chicken tacos

Tortilla Soup

Tortilla Soup

Chunky Carrot Guacamole

Carrot Guacamole

All to die for!

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Moving on!

Let’s take a look at this coming week’s moves and meals.

Moves

Monday :: Yoga + full body lift
Tuesday :: 3 mi + leg day lift
Wednesday :: 3 mi + upper body lift
Thursday :: lower body lift
Friday :: Rest
Saturday :: 5 mi run
Sunday :: 3 mi

Meals

+ Grilled Polenta Pizza {with a FODMAP friendly twist}
+ Chicken and Vermicelli Confetti Salad
+ Slow Cooked Thai Pork with Red Peppers

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I just nabbed Jaime’s mini Crock-Pot from storage this weekend, so expect to see more slow-cooker recipes in the upcoming weeks!  YAY!

Speaking of food, my Low FODMAP diet is going fantastic so far! It’s been much easier to follow than I had expected, and in general, I’m eating much more clean.  It’s so nice to see my bloated tummy flatten out, and most of the unpleasant side-effects have dwindled down to an acceptable amount.  My running has also improved!  I’m not getting horrible side stitches mid-run or that awful cramping post-run.

Another unexpected bonus that I have noticed this past week is that I am thinking so much more clear!  I don’t forget what I am saying mid-conversation, word-finding issues have improved, and I’m not getting mentally burned-out by the end of the day.  I’ll take it!

I have one more week of the strict elimination diet, then I will be adding lactose back.  I’ll keep you updated!

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ALSO!  If you haven’t done so already,

remember to update your RSS feeds and bookmarks to the new URL: StephanieRDN.com!

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HAPPY CINCO DE MAYO!

 

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.

Chocolate kid

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.

Stephanie and Jaime

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!

iworkoutcat

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!

 

Work-Out Wrap Up

So how’d you do this week?

For the most part, I stayed right on track.  I really think the whole making a schedule helps me stick to my workouts.

napoleanveinonbicep

But of course, not at the gym.

So here’s the breakdown:

Monday {3 sets // 10 reps}
1. Push-Up & Punch – L&R Alternate
2. Woodchipper + Burpee Tricep Push-Up – L&R Alternate – 12#
3. Clean & Press + Jump Squat Up and Back – 12#
4. Tuck Jump & 3 Squats
Cardio :: [2.5 mi Hikw + Yoga 1 hr :: 15 mins]

Tuesday {40 sec on // 10 sec rest + 40 sec Tuck Jumps in between each set}

1. Prisoner Opposite Touch Toes
2. Lunge & Fly & Touch Toe – Left  Leg – 12#
3. Lunge & Fly & Touch Toe – Right  Leg – 12#
4. Switch Lunge Jumps
5. 10 x Wide Low Squat + 10 x Side Lifts
6. Wide Leg Burpees
7. Clean and Press + 3 x Tuck Jump – 12#
8. 10 Mountain Climbers + Wide Leg Squat
9. 10 Mountain Climbers & Pike V Jump
Cardio :: [45 min cycle]

Wednesday {50 sec on // 10 sec rest} x 2

1. Bicep Curl & Reverse Lunge – 5#
2. 5 Dips & 5 Diamond Push-Ups
3. Walking Swimmers – 5#
4. Mountain Climbers & Flies – 5#
5. 5 Burpess & 5 Upright Rows – 5#
6. Standing Curls – 5#
Cardio :: [3 mi run with Jaime]

Thursday {50 sec on // 10 sec rest} x 2

1.  Push-Up + Side Plank and Twist Under
2.  Crunches – knees on yoga ball
3.  Plank + Side Toe Touches + Forearm Plank – feet on yoga ball
4.  Reverse Crunch Obliques
5.  Yoga Ball V-Ups {one leg at a time}
6.  Mountain Climbers x2 + Tricep Push-Up
Cardio :: [4 mi run]

Friday {40 sec on // 10 sec rest}

1. Bicep Curl – 12#
2. Straight Abs – 12#
3. Oblique V Abs Left
4. Tricep Dips Under Bar
5. Chest Press & Scissor Legs – 12#
6. Oblique V Abs Right
7. Upright Row – 12#
8. Squat & Press – 12#
No Cardio :: Rest

Saturday {3 sets // 12 reps}

1. Push-Ups
2. Dumbell Bench Press – 12#
3. Flies – 12#
4. Tricep Push-Ups
5. Standing Tricep Extensions – 12#
5. Tricep Kickbacks L & R – 12#
Cardio :: [2.5 mi Hike with Jaime]

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And here’s next week’s plan:

Weekly Workout

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AND of course, we can’t forget…

Happy Match Day to all you #RD2BEs!

Just try to relax and keep yourself occupied today.

relaxcat

Me on match day 2 years ago…

It’s out of your hands now.  And if you don’t get matched, there is always next year!

Good luck to you all and let me know where you place!

Happy Sunday Funday!

Abs in April

I know we’re a little late, but who’s in?!

Abs in April

Come onnnnn six pack!

Planks for DAYS!

I Quit the Gym

Yes, you heard that right.  I, Stephanie-{previous}-gym-a-holic, quit the gym.

{And no, this is not an April Fool’s joke.}

I marched my less-than-fit booty into the gym and requested to cancel my membership.  A humbling experience, I may add, as the representative looked up my last use…November.

Gulp…

Why, might you ask, would someone who is trying to get back in to shape quit the gym?

To be completely honest, the gym was just not fitting into my schedule.  And I’m okay with that.

I know, I know. We’ve all seen the pinterest fitspo…

priorities

It’s true. I haven’t been the most dedicated or consistent, and I’m dealing with the consequences. Tighter jeans, softer belly, rounder face.  And while some may not even notice, I’m definitely struggling.

And I’m not saying I’m quitting working out.  Oh no.  There is a bunch of that in my future.  Just not at the gym.

Many months ago, my gym-going consisted of lots of yoga classes, BodyPump, and very infrequently a cardio session.  Never once did I lift using the free weights or the nautilus machines, never used the pool, never utilized the other services the gym offered.  Seems like a waste, huh?

I’m no longer going to allow myself to feel that pang of guilt every month when $50 is extracted from my account.

What I am going to do is make fitness work for my new schedule, which includes making some sacrifices and changing priorities.  No more sleeping in late or coming home and being a slug on the couch after work.  No more spending my hard earned money on services I don’t need or use.  I’m focusing my efforts and ratcheting up my budget-friendly home workout repertoire {Aren’t you proud, Dad?}.

Check out some of my current and past favorites:

  • Yoga Centre – Online yoga videotaped from actual classes at a local studio – $9.95 for unlimited classes. This is legit and way more difficult than my gym yoga classes.  I’m growing my practice from home, and even if I only take one class per month, it’s cheaper than a walk-in.
  • YogaDownload – When I’m crunched for time, these perfect 20 minute yoga sessions get my by.
  • Daily HIIT – Formerly known as BodyRock.  You know I love this.  And hello, FREE!
  • BodyBuilding.com – I completed Jaime Eason’s 12-week trainer last year, and still pull from her workouts as well as the other featured trainers.
  • Hal Higdon – My go-to when racing, I’m semi-starting an intermediate half training schedule just to give my running a little direction.
  • Cool Runnings – Another great training program I’ve used when preparing for races.

And of course, I love to try workouts other bloggers post too: Nutrition Nut on the Run, The Fitnessista,  Your Trainer Paige, and then of course those randos you find on pinterest.

So there you have it!  I quit the gym to make fitness work around my schedule, feel less guilt, and focus my energy (and spending dollars) on what works and creates changes in my body best.

And it’s not like the gym is going anywhere.  If I hate this, I can always go back.

Sounds like a win, win to me!

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Questions for you:

  • Do you have a gym membership and couldn’t live without it?
  • What are your favorite online workout sources, free or otherwise?

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Now go move it, move it!