Here's the second part of my week's routine for fat loss...interval speed work. So, first workout of the week, longer sets, lighter bells. Second workout, faster & shorter sets, light to heavy bells.
Warm up
40 2 hand swings w/12kg x 2 sets = 4 min.
Work sets
22 reps 2 hand swings w/12kg, 22reps 2 hand swing w/16kg,
1 minute work, 30 sec. rest,
22 reps 2 hand swings w/16kg, 22 reps 2 hand swing w/20 kg
1 minute work, 3 sec. rest
I alternated these 2 sets 10 x each. Each rotation took 3 minutes to complete = 30 min.
Snatches
12/12 w/12kg, 1 min work, 30 sec rest (120 points)
8/8 w/16kg, 45 sec. work, 45 sec rest (160 points)
I alternated these 2 sets x 5. Each rotation took 3 minutes to complete = 15 min. (I did the last 2 sets of each weight without a rest period, because I just wanted to get the workout done! )
I almost kept up the speed work, instead of switching to snatches, but I'm going to be doing alot of swinging in the next few days, so I went ahead and added some snatch points today.
280 snatch points
Wednesday, April 30, 2008
Monday, April 28, 2008
Four Minute Swing sets with 12 kg
As usual, I did the math wrong, and this is a 160 rep, 4 minute set, not a 200 rep, 5minute set! But what do you expect, LOL, I was on my forth set of this, after 600 snatches in about 25 minutes!
10 2 hand swings
10 transfers
5, 1 swing, 1 transfer (2 reps per = 10 reps)
5 swings L, 5 swings L
10 swings L, 10 swings R
20 swings L, 20 swings R
10 swings L, 10 swings R
5 swings L, 5 swings R
5, 1 swing, 1 transfer (10 swing reps total)
10 transfers
10 2 hand swings
I posted this part of my workout here on F&D, beause I really want to focus on these longer faster, lighter, swing sets for fat loss...now I just have to get my food right!
Monday AM weight 137.2 (It's killin' me to post this number! lol)
9:15 Bikram yoga
1:00pm KB 600 snatches and 800 swings
Menu
coffee/cream 80 cal.
orange / apple ginger 250 cal.
carrots / raisins 200 cal.
black bean and chili pepper soup w/ kale and smoked turkey 500 cal
oatmeal w/yogurt 550 cal.
Total calories 1580
I'm actually trying to not count calories! I know how much I eat, and it's time for me to take more responsiblity to stop when I know I'm eating food my body doesn't need. But more about that another time!
Lamb and Lentils....Indian Style
I rarely go out to eat for a few reasons....I can cook most foods myself using higher quality ingredients, as well as knowing exactly what's going into my food...I can grocery shop for a week with the same money as a good meal would cost.....and I'll have leftovers. If I do go out to eat it's more about the experience of having time with friends...and it has to be a good restaurant! So when I look at the menu I always look for the foods that I might not cook myself, I mean why anyone would order chicken at a restaurant, especially a good restaurant, seems crazy to me.
I shredded fresh spinach and spooned lamb and lentils on top. I always have to include more veggies, especially greens!
One more thing about the lentils I used. The first time I used red lentils. I loved the color, but the pressure cooker obliterated them and they lost their shape completely. Next I used the small green lentils...I think they're called french lentils...not as pretty, but they held their shape.
Lamb used to be one of those foods that I didn't cook much, and I would chose when eating out, but lamb is just as easy as anything else, and with my pressure cooker lamb shanks and lamb shoulder cuts are fast too! Another food that I wouldn't cook at home is any recipe for Indian food. Too many ingredients, and ingredients that I might not already have in my pantry or spice cabinet, until I came accross this one....
This recipe, adapted from The Complete Meat Cookbook, one of my kitchen bibles, appealed to 
me because, after looking at the list of ingredients I knew I already had all of them, no need for a special trip to the grocery looking for crazy spices I might not ever use again. I made this 3 times, the first using full fat coconut milk, the second, no coconut milk just chicken stock, and lastly "lite" coconut milk. The first two times I used lamb shoulder cuts, (with bone), and the third I got a leg portion (the top portion) on sale @ Whole Foods (5.99 lb), which I boned, cut into big chunks, and threw the bone in the pot with the rest of the ingredients.
The full fat coconut milk version was the most "Indian flavored", with the lite coconut milk coming in a close second. Without the coconut milk it was still good, but in my opinion, nothing special. The difference in calories? 140 cal per serving, full fat coconut milk, 7 servings per can = 980 cal versus 40 cal per serving, lite, 7 serving per can = 280! 0 calories in chicken stock. I think I can sacrifice a little flavor! Also the leg cut was much less fatty than the shoulder cuts, again a little less flavor,(fat = flavor) but less time in the cooker.
Indian Lamb and Lentils
2-3lbs lamb, shoulder or leg, cut into chunks
1/2t. ground cumin and coriander
2 t. salt, 1 t. pepper
Coat meat with seasoning and let marinate for up to 2 hours at room temp, while prepping the rest of ingredients. 
In a food processer, mix to a paste,
2 med onions
2 inch piece of fresh ginger
8 garlic cloves
1 c. mint leaves
Brown lamb pieces in oil, remove, and add onions, ginger, garlic, 
mint paste to pot and cook 5 min., scraping up browm bits on the bottom of the pan. Then add,
1 t. ground cumin
1 t. ground coriander
1 t. ground cradamom
Cook for 1 minute longer. Add browned lamb back to pot, along with,
1 14oz can coconut milk (your choice of full fat or lite)
1 14oz can diced tomatoes
1 c. water or stock
2 Tbl. tomato paste
1 c. lentils
If using a pressure cooker, bring to high pressure and cook for 20-30 min (20 for leg pieces, 30 for shoulder pieces). If using dutch oven, cover and place in a 325 degree oven for 1-1/2 hours, stirring once or twice, and adding water if the lentils seem too dry.
I shredded fresh spinach and spooned lamb and lentils on top. I always have to include more veggies, especially greens!
One more thing about the lentils I used. The first time I used red lentils. I loved the color, but the pressure cooker obliterated them and they lost their shape completely. Next I used the small green lentils...I think they're called french lentils...not as pretty, but they held their shape.
Friday, April 25, 2008
Pasta w/ Yellow Chard
Pasta gets a bad rap because it's a "carb". And I think most everyone dieting these days has experienced greater success with weight loss by reducing carbs, but I, personally, don't believe you need to cut them out completely.
Everyone should find the 'carb" exceptions that work for them. For instance I know potatoes and yams sit on, and in, my body like lead weight, but for me I don't have any ill effects from pasta. One of the reasons pasta works for me is because I make my pasta sauces with lots & lots of veggies, more veggies than pasta! In fact I only use 1/2 box, (8oz. instead of 16oz.) because every 2oz. serving has 200 cal. So 1/2 box makes 4 servings. Pasta is one of the fastest, easiest, and most versitile dishes to add most any veggie to, and Spaghetti noodles is my "go to" pasta shape and one that I always have in my pantry
Here are my two big tips for making pasta that I learned while staying at a cooking school in Tuscania, Italy.
Add 2 Tbl. salt to the pasta water (I use coarse sea salt). I kid you not! It seems like alot of salt because we've learned in this country to not use so much salt, but I swear to you it makes a huge difference in the flavor of the pasta. And if the Italians do it, then so do I!
Get in the habit of reserving some pasta water to thin the sauce as needed. Just before I drain the pasta I "fish out" about 1 cup, in a metal or glass (pyrex) measure, of the pasta water. Thinning your sauces with water instead of oil, cream, cheese, etc. will save many calories and give you the proper consistency.
And lastly.....pasta sauces don't have to be a red tomato sauce or a creamy cheese sauce. In fact in Italy, they are rarely either of these two. Instead, pasta sauces in Italian cooking are veggie based with seasonal, and regional produce, simple olive oil, and maybe a dust of hard cheese (like parmigiano reggiano).
Pasta with Yellow Chard
Spaghetti, 8oz
Chard, I used 2 small bunches of yellow, including the stems
olive oil (1-2 tbl.)
anchovies, 2-4 minced, optional
garlic, 2 cloves minced, optional
parmesean, 2 tbl., optional
Salt....not optional! (for pasta water)
Everyone should find the 'carb" exceptions that work for them. For instance I know potatoes and yams sit on, and in, my body like lead weight, but for me I don't have any ill effects from pasta. One of the reasons pasta works for me is because I make my pasta sauces with lots & lots of veggies, more veggies than pasta! In fact I only use 1/2 box, (8oz. instead of 16oz.) because every 2oz. serving has 200 cal. So 1/2 box makes 4 servings. Pasta is one of the fastest, easiest, and most versitile dishes to add most any veggie to, and Spaghetti noodles is my "go to" pasta shape and one that I always have in my pantry
Here are my two big tips for making pasta that I learned while staying at a cooking school in Tuscania, Italy.
Add 2 Tbl. salt to the pasta water (I use coarse sea salt). I kid you not! It seems like alot of salt because we've learned in this country to not use so much salt, but I swear to you it makes a huge difference in the flavor of the pasta. And if the Italians do it, then so do I!
Get in the habit of reserving some pasta water to thin the sauce as needed. Just before I drain the pasta I "fish out" about 1 cup, in a metal or glass (pyrex) measure, of the pasta water. Thinning your sauces with water instead of oil, cream, cheese, etc. will save many calories and give you the proper consistency.
And lastly.....pasta sauces don't have to be a red tomato sauce or a creamy cheese sauce. In fact in Italy, they are rarely either of these two. Instead, pasta sauces in Italian cooking are veggie based with seasonal, and regional produce, simple olive oil, and maybe a dust of hard cheese (like parmigiano reggiano).
Pasta with Yellow Chard
Spaghetti, 8oz
Chard, I used 2 small bunches of yellow, including the stems
olive oil (1-2 tbl.)
anchovies, 2-4 minced, optional
garlic, 2 cloves minced, optional
parmesean, 2 tbl., optional
Salt....not optional! (for pasta water)
Bring a large pot of water to a boil and cook pasta according to the time listed on the box. I sliced the yellow chard stems in thin strips, roughly the same size as the pasta and added them to the pasta pot during the last 3-4 minutes cooking time.
While pasta is cooking heat olive oil in saute pan and add anchovies, if using, cook for 1 min. Add chard leaves and cook until wilted, about 5 minutes, adding crushed garlic in the last minute.
Just before pasta is 'al dente', reserve some pasta water! Drain pasta and chard stems and add to the wilted chard leaves in saute pan and toss. Add 1-2 tbl. olive oil if needed and/or pasta water, and a dusting of parmesan. (see above photo of the finished pasta)
Tuesday, April 22, 2008
Binge..... it's just a word
I try and stay aware of the things that I say, and the words that I use. I have a whole list of words and phrases that I've changed over the past few years, more so in just the past few months. One of the words I stopped using was the word 'binge'. I did not want to associate with that word. I did not want to own that word to describe one of my eating habits. That word makes me uncomfortable. Why?
Well, I think one of the obvious reasons is that part of the definition of "a binge" is one of being out of control, and the judgement I put on the behavior of being out of control. I don't like the thought of giving up responsibility of my actions to being "out of control". I mean, am I really out of control? That seems ridiculous when I think about it, because everytime I put food in my mouth, I'm the one doing it, I'm the one "controling" it. I'm choosing to not stop.
But in the past few weeks I started using that word again. I started using it again because it best describes one of my eating habits....it just does! I mean, what else is it? Overeating? Yes, but come on....I have to be honest and call it what it is. I realized I wasn't using the word because of fear. What am I so afraid of? So stinkin what! It is what it is. Jeez....like a monkey on my back, and constantly trying to deny it's there.
Instead of fearing the word I need to change how I feel about the word, so I am. It's just a word. The power and feelings I give the word is under my control.
Eating can be, and is, joyful. Food is good. Life is good.
Well, I think one of the obvious reasons is that part of the definition of "a binge" is one of being out of control, and the judgement I put on the behavior of being out of control. I don't like the thought of giving up responsibility of my actions to being "out of control". I mean, am I really out of control? That seems ridiculous when I think about it, because everytime I put food in my mouth, I'm the one doing it, I'm the one "controling" it. I'm choosing to not stop.
But in the past few weeks I started using that word again. I started using it again because it best describes one of my eating habits....it just does! I mean, what else is it? Overeating? Yes, but come on....I have to be honest and call it what it is. I realized I wasn't using the word because of fear. What am I so afraid of? So stinkin what! It is what it is. Jeez....like a monkey on my back, and constantly trying to deny it's there.
Instead of fearing the word I need to change how I feel about the word, so I am. It's just a word. The power and feelings I give the word is under my control.
Eating can be, and is, joyful. Food is good. Life is good.
Sunday, April 20, 2008
Food Journal MIA
OK, what's going on? Well, I had a crazy busy week, and I lost my camera (no photos or video for 3-4 days). My food has been crazy. Jessica and I re-evaluated our parameters on sugars in our diet, we both felt as if the original purpose, which was to drop some weight and feel better, was not our experience so we agreed that dried fruit and natural sugars were allowed within normal serving sizes....in other words....moderation!
Obvious white sugar and fake sugars are not allowed. Neither one of us experienced any kind of sugar withdrawl, and both of us experienced the same kind of crazy 'trade-offs' of foods we would never normally eat, like bread & butter, chips, and many more higher calorie choices like nuts.
I'm also having some crazy thoughts about food journaling, at this point, for myself. I think food journaling is, and can be extemely valuable, but for me, at this time, I feel as if I'm putting too much focus on my food, more specifically, calorie counting. It's creating stress. OK....being accountable for it, on my blog, is more like the truth.
Sometimes I get so wrapped up in making the "perfect" food choice, the "perfect" calorie count, that I over think it, and craziness happens. Of course, craziness doesn't just happen to me, nothing jumps onto my plate, or into my mouth, I chose for myself. But for some reason it's creating, or I'm letting it create anxiety. OK, I've talked myself through it........
Saturday AM weight 135.8
7:00am KB's
8:00am Bikram yoga
10:30 KB demos
coffee w/cream 120 cal.
apple ginger salad 120 cal.
white beans and lamb stew w/greens 400 cal.
Total calories 640 cal.
This was a low calorie day to make up for a oatmeal/brown rice/raisin/yogurt binge at 7:30pm the night before.
Sunday AM weight 135.6
10:o0am Bikram yoga
7:00pm 1 hour walk
coffee/cream 90 cal.
orange 80 cal.
oats 150 cal
nuts/dried fruit 600 cal.
pizza foccacia bread (2 1/2) @ Farmers Market 800 cal.
more nuts....I don't want to say.......craziness
Craziness. I thought about swinging for 45 minutes, but my front left deltoid is sore from snatching on Friday and I really need to recover in time for a killer workout tomorrow morning. I'm not going to like what I see on the scale tomorrow, but this I know.....I train hard.....I show up and never miss. I've been consistent like crazy with my yoga practice. and I'm going for a crazy, hauling ass walk right now! (I already posted it so I have to go, lol)
There's alot of pressure to be perfect. In fact, I have some anxiety about questioning myself whether or not I could "walk the talk", and Mark reminded me that I do walk the talk....everyday. Walking the talk isn't about being perfect, a perfect 1500 calorie day, or being a perfect size 6, but moving in the direction I know I want to go, even though it feels hard.
Life is good. Sometimes life feels hard, but everyday I feel luckier than the day before....everyday.
Obvious white sugar and fake sugars are not allowed. Neither one of us experienced any kind of sugar withdrawl, and both of us experienced the same kind of crazy 'trade-offs' of foods we would never normally eat, like bread & butter, chips, and many more higher calorie choices like nuts.
I'm also having some crazy thoughts about food journaling, at this point, for myself. I think food journaling is, and can be extemely valuable, but for me, at this time, I feel as if I'm putting too much focus on my food, more specifically, calorie counting. It's creating stress. OK....being accountable for it, on my blog, is more like the truth.
Sometimes I get so wrapped up in making the "perfect" food choice, the "perfect" calorie count, that I over think it, and craziness happens. Of course, craziness doesn't just happen to me, nothing jumps onto my plate, or into my mouth, I chose for myself. But for some reason it's creating, or I'm letting it create anxiety. OK, I've talked myself through it........
Saturday AM weight 135.8
7:00am KB's
8:00am Bikram yoga
10:30 KB demos
coffee w/cream 120 cal.
apple ginger salad 120 cal.
white beans and lamb stew w/greens 400 cal.
Total calories 640 cal.
This was a low calorie day to make up for a oatmeal/brown rice/raisin/yogurt binge at 7:30pm the night before.
Sunday AM weight 135.6
10:o0am Bikram yoga
7:00pm 1 hour walk
coffee/cream 90 cal.
orange 80 cal.
oats 150 cal
nuts/dried fruit 600 cal.
pizza foccacia bread (2 1/2) @ Farmers Market 800 cal.
more nuts....I don't want to say.......craziness
Craziness. I thought about swinging for 45 minutes, but my front left deltoid is sore from snatching on Friday and I really need to recover in time for a killer workout tomorrow morning. I'm not going to like what I see on the scale tomorrow, but this I know.....I train hard.....I show up and never miss. I've been consistent like crazy with my yoga practice. and I'm going for a crazy, hauling ass walk right now! (I already posted it so I have to go, lol)
There's alot of pressure to be perfect. In fact, I have some anxiety about questioning myself whether or not I could "walk the talk", and Mark reminded me that I do walk the talk....everyday. Walking the talk isn't about being perfect, a perfect 1500 calorie day, or being a perfect size 6, but moving in the direction I know I want to go, even though it feels hard.
Life is good. Sometimes life feels hard, but everyday I feel luckier than the day before....everyday.
Thursday, April 17, 2008
Gayles Fruit Salad with Ginger and Lemon
Gayle Hunter made this fruit salad for us this past weekend and I was so impressed by the simplicity of the ingredients, considering the blast of flavor for so few calories, not to mention the health benefits, that I'm sure this will become a regular treat for me. I've made it twice, mixing it with plain yogurt one time...yum!
Gayle's Ginger, Lemon Fruit Salad
Diced organic Fuji apple
Dried organic blueberries
chopped walnuts, and/or almonds
grated fresh ginger, at least 2 thick inches of a 'hand', squeezing the juice from the pulp
juice of 1-1/2 lemon
Gayle uses fresh peaches with this in the summer, I can't wait to try that!
(We lost our camera this past week, and as soon as I get my new on I'll post a picture and more details)
Gayle's Ginger, Lemon Fruit Salad
Diced organic Fuji apple
Dried organic blueberries
chopped walnuts, and/or almonds
grated fresh ginger, at least 2 thick inches of a 'hand', squeezing the juice from the pulp
juice of 1-1/2 lemon
Gayle uses fresh peaches with this in the summer, I can't wait to try that!
(We lost our camera this past week, and as soon as I get my new on I'll post a picture and more details)
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