smalltownhealthyliving

A little peek into my life as a midwest mom, wife, and chiropractor…

Catching Up Pt. 1

Since I was a slacker on Thursday, I have some pics and recipes for you, so get ready to read.

 

Since I really didn’t cover anything from this week, I’ll start with Tuesday.  Monday was just a catch-up day and so I didn’t think to take pictures, and I honestly can’t even remember what we ate.

 

We’ve been eating a lot of chicken, so for lunch on Tuesday I had a spinach salad with chicken, sunflower seeds, dried cranberries, feta cheese and some Newman’s Own dressing- sesame ginger.

 

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After work and after putting Tyler to bed, we decided to grill out and enjoy our patio.  Here’s a pic of us being big dorks and “cheers”-ing with my glass of wine and his whiskey:

 

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Hubby did the grilling- made some chicken breasts with chipotle seasoning and some asparagus on the side (later some cherry tomatoes were added).

 

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No we did not eat 8 chicken breasts for supper.  We each only had one and then cut up all the rest and put in little containers to freeze.  That makes it so easy during the week to pull out a container and have chicken for salads, tacos, quesadillas, etc.

 

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Wednesday morning: 2 farm fresh eggs, scrambled

 

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Wednesday lunch: aforementioned chicken quesadilla with black beans and cheese.  I used a spinach tortilla used for wraps and just folded it in half to make the quesadilla.

 

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Wednesday supper: spinach salad with chicken, black beans, shredded cheese and then after picture I covered it all in salsa and plain Greek yogurt

 

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Thursday morning started with an early morning workout.  I didn’t have a bunch of time, so I squeezed in a full body superset workout after a quick 10 minute run on the treadmill.  The way it works is I did 10 reps of the first exercise and 10 reps of the next exercise, then I repeated that 2 more times before moving on to the next set of exercises.  So 3 sets of each combination.

 

Overhead Squats 10 reps
Alternating Shoulder Press w/ dumbbells 10 reps/each side

 

Deadlift w/ Row 10 reps
Lat Pulldown 10 reps

 

Alternating Hammer Curl 10 reps/side
Triceps Dips on bench 10 reps

 

Walking Lunges w/Oblique Twist 10 reps/side
Med Ball Oblique Twist w/feet up 25 reps/side

 

Google the moves if you haven’t heard of them.  It’s a decent full body workout, but I left out the chest exercises.  I don’t really ever work the pecs because everything I do during the day is out in front of me, so I try to focus on my upper back to balance things out.  If you notice you have rounded shoulders or a slumped forward posture, that’s a pretty good indicator that you have either very tight pecs or over-developed pec muscles, as well as a week upper back. 

 

After the workout I rushed home and made a quick protein smoothie.  Protein powder, blueberries, strawberries, coconut milk, plain Greek yogurt, chia seeds and spinach. 

 

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The reason I was in such a hurry was that hubby had to take off.  He had to get to the airport because it was his turn to go to Vegas.  His friend Dru is getting married next month, so he went down to celebrate with him until today.  So Tyler and I hung out for awhile on Thursday, just snacking on the floor (check out his sweet new muscle shirt).

 

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That didn’t last long though, since I called in the big guns to help out… I called Grandma for help.  Smile

 

I knew I had a crazy Friday and Saturday in the clinic, plus I had to play softball Thursday night and ump until 11-something at night, so it worked out nicely to have her come hang out with Tyler. 

 

Friday morning I made myself a quick egg open-faced sandwich with whole wheat toast, one egg, and a piece of pepperjack cheese.

 

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Very quick lunch of a chicken salad- same one as Tuesday.

 

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After a crazy day in the clinic, I headed home for some R and R on the patio after playing with Tyler and putting him to bed.  My brother’s girlfriend Mollie had stopped in town so along with my mom, the three of us enjoyed some Corona’s and Breadeaux Pizza.  Thin crust supreme (with the mushrooms and black olives picked off for me).

 

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And thus ends Part One.  Look for another post tonight with some absolutely DE-lish recipes!

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“Fresh” Strawberry Margaritas, Carne Asada, and a frittata

Ah Cinco de Mayo.  I don’t really know much about the holiday, only that it is not Mexico’s Independence Day.  To Americans, it is apparently the day to celebrate Mexico’s culture… mostly food and beverages.  Great excuse for a party!

 

I’m going to rewind for a second.  Friday night was fun- I got to give a presentation about healthy eating and smoothies to Cathy Corkery’s yoga class.  It was so much fun because we actually made some smoothies.  A couple of them freaked out a little when I threw the handful of spinach in, but bless their hearts they all tried it.  And they said they enjoyed it, now whether or not they were just saying that, I’m not sure.  I had fun.   Smile

 

Now Cinco de Mayo.  We started off our day by working in the office.  Tyler got to hang out with his friend Brooke (supervised by Erica of course) while we worked.  Then the prep began.

 

I had set out a chuck roast to use for the carne asada, but I really should have just used some sirloin steaks or something, because trimming that chuck roast was a pain in the butt. I think I have carpal tunnel now.  Here is the link to the recipe I used to adapt my own recipe.  I’m sorry I didn’t take any pictures, I was running around doing a hundred things at once so I didn’t get a chance.

 

Carne Asada

1-2 pounds Chuck Roast, thinly sliced into small chunks

Juice of 2 Large Oranges

Juice of 2 Limes

3 Garlic Cloves, minced

3 Teaspoons Seasoned Salt

2 Teaspoons Chili Powder

2 Teaspoons Coriander

2 Teaspoons Cumin

1 Teaspoons Pepper

1 Tablespoon Olive Oil

Place meat in a 8×8 glass pan and cover with the seasoned salt, chili powder, coriander, cumin, and pepper.  Rub the seasoning mix into the cubes of meat.  Mix together the citrus juices and garlic and pour over the seasoned meat.  Cover, and refrigerate overnight, or 4 hours at the very least.

Heat cast iron skillet and add 1 T olive oil.  Cook the meat until desired level of doneness. 

 

 

It was kind of a pain to actually juice the oranges and lime, but I’m sure if you wanted to save a little time you could just use concentrates.  The seasoning was excellent though, and I could have eaten the whole plate.  Everyone else said they liked it too.

 

Here is the one sad picture I have, and you can’t even see the meat since I covered it with cheese and salsa and beans.

 

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Now the real fun… homemade strawberry margaritas!!  Little bit of effort to these, but I HIGHLY recommend making these.  It’s about a billion times better than the syrupy sugary mixes that you get at the store. 

 

Now that’s not to say this does not have sugar in it.  It does.  I did not try to “health-ify” this recipe.  Maybe someday, but it’s hard to top this (here’s the link to the original recipe from How Sweet It Is).

 

Fresh Strawberry Margaritas 

recipe for one margarita, can easily be multiplied

2 ounces Triple Sec

1 1/2 ounces Tequila

2 ounces lime juice

2 1/2 ounces strawberry simple syrup [recipe below]

lime + fresh strawberries for garnish

salt + sugar for the rim

Rim the ridge of your glass with a lime wedge and dip in a mix of margarita salt + sugar or one or the other. Fill the glass with ice. In a cocktail shaker, combine tequila, Triple Sec, simple syrup and lime juice with ice, and shake for about 30 seconds. Pour over ice and squeeze in lime slices and add a few strawberries.

For strawberry simple syrup: combine 1 cup sugar and 1 cup water, bring to a boil and let sugar dissolve, then turn off heat and let cool completely. Combine 1 cup simple syrup + 1 1/2 cups slices strawberries in a blender and blend until combined. If you’d like, you can strain the mixture over a fine mesh strainer to remove the seeds.

This recipe can be easily doubled, quadrupled, etc. Since everyone’s tastes differ, add simple syrup 1/4 cup at a time and go from taste. I also suggest buying the lime juice if you plan on making a pitcher (or 2) considering you’d have to squeeze a billion limes to get enough juice.

 

 

Couple notes on what I did: I made them individually, one at a time in my handy shaker.

 

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That seemed to work the best.  I used frozen strawberries and it tasted great, just make sure to thaw them a little before blending with the simple syrup.  Be sure to use clear tequila- “blanco” tequila- and make sure it’s 100% agave.  I did use lime juice concentrate (the stuff in the little squeezy limes), so I’m sure using fresh squeezed lime juice would just send this through the roof.  I was just sick of juicing stuff for the steak.

 

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Just perfect.

 

I only had one since they were a tad on the strong side.  Followed it up with a Corona.  And then a glass of wine on our deck while we relaxed and stared at the super moon.

 

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Today I started off the morning with another new recipe- a yummy frittata.  I adapted this recipe from a bunch of different ones, just depended on what I had on hand.

 

Caramelized Onion and Pepper Frittata

1 white onion, diced

1 red pepper, diced

1 green pepper, diced

6 eggs

1/4 cup parmesan cheese, grated

1/4 cup chopped ham

1/2 tomato, diced

2 tsp olive oil

salt and pepper

Preheat oven to 400 degrees.  Over medium-low heat, heat oil in a cast iron skillet. Stir in onion and cook until slightly brown, about 8 minutes. Add peppers and cook 5 more minutes.  Season with salt and pepper and cook 3 more minutes stirring occasionally.  In a medium bowl whisk eggs, parmesan cheese, salt and pepper. Stir in ham and then pour over veggies, making sure the eggs cover all the veggies.  Sprinkle tomato on top.  When edges begin to set (about 2-3 minutes), move skillet to oven.  Cook for about 10 to 15 minutes, until the middle is set.  Serve warm.

 

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Believe it or not I actually got some cleaning done this weekend.  Should have taken a picture of how gross the floor was in Tyler’s room.  He’s never really in there unless he’s in bed. 

 

I also managed to get to the gym today.  I’m starting my bootcamp workouts all over again.  This time the workout was actually easy, so I found myself having to increase the weights quite a bit.  Guess that’s a good sign.

 

Here’s what the little guy did most of the weekend:

 

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Tyler is pretty skinny, so you’d probably never believe that he just eats constantly.  I can’t even list all the food he had this weekend.  Anytime he’s fussy, it usually means he’s tired or hungry.  And if he’s hungry he just shovels it in.   

 

About that… we were helping him put some change in his piggy bank today and let him put a couple quarters in.  He started to shovel one in his mouth and we both yelled “NO!” and swiped it away really quick.  That was the end of that and of course he started bawling because we yelled.  Think someone needs to have a chat with Uncle Jake about what happens when we swallow quarters.

 

Supper was more chicken on the grill with some steamed broccoli and some garlic noodles (from a box, blah).

 

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Can’t wait for the series finale of Desperate Housewives tonight!  That’s pretty much my guilty soap opera pleasure. 

 

I’m off… hope you had a great weekend… softball league starts this week- get pumped!!

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Final Four and Smoked Meats

Another weekend come and gone, wish this one was a bit warmer.  We somehow got stuck in a cold front and had to deal with 50 and 60 degree weather. 

 

Guess the one good thing about that is that I got a lot of stuff done indoors.  Two great workouts, lots of laundry, paperwork, cleaning, and lots of playing with Tyler. 

 

If you aren’t caught up with older posts, I’m participating a bootcamp put on by a fellow blogger, Tina Reale, who is also a personal trainer.  She has been sending out workouts every week that include both strength training and cardio.  This week’s workouts were the same as last week, the supersets, but instead of 3 sets, we had to do 4.  Which means this week’s workouts were much longer.

 

Saturday morning I was at the gym for almost 2 hours, and today it was just over an hour.  Usually I’m not a fan of super long workouts like that, but I felt awesome afterwards.  Especially Saturday’s workout, which was mostly legs.  I can’t go into the specifics of the workout, but I would do 4 sets of 2 moves back to back, like for example step-ups and crossover lunges, and then do 5 minutes of cardio.  Then another 2 moves for 4 sets followed by 5 minutes cardio and then one more set of 2 moves and one last bit of cardio.  When I was done I did some abs and lots of stretching.

 

Today was a upper and lower body workout with a separate cardio interval workout afterwards.  I was pretty much the only one in the gym except two other girls who I’m pretty sure were the new Zumba teachers.  They looked like they were going over their routines.  The gym is just starting to offer Zumba classes- think they start this week.  Never tried it, but one of my patients teaches it so one of these days I’m going to try it out, and probably look ridiculous.

 

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source

 

Ok, enough text, here are some pics.

Breakfast on Friday was just a whole wheat English muffin with peanut butter and low sugar homemade blueberry jam. 

 

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Lunch was something experimental, a buffalo chicken rice bowl.  Brown rice, left-over rotisserie chicken, celery, feta cheese, a little shredded spinach and buffalo sauce.  Not too bad but I prefer my salad.

 

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Hubby grilled up some steak for supper and I made baked sweet potato “chips” (which were kind of soft but still delicious).  I was really good on my portion size, and made sure it was about the size of a deck of cards, maybe even smaller after I cut off most of the fat.

 

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Saturday’s breakfast was an old favorite of strawberry Chobani, cut up Gala apple and sunflower seeds

 

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No picture of lunch because it was just another chicken rice bowl- this time with salsa, beans and cheese.  

 

Hubby worked pretty hard on Saturday manning the smoker.  He was pretty excited to get it out finally, but it was so cold out he had a hard time keeping the temperature up.  That’s why I forgot to take a picture right away, because I was so hungry when I ate.  This is a picture of some pork ribs and some cornbread I made in a cast-iron skillet.

 

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In case you didn’t hear, but Kansas beat Ohio State on Saturday night, which was a pretty big deal over here.  Hubby is beyond excited, and can’t wait for tomorrow night.  Our friend Logan from Kansas was in Cedar Falls for the weekend watching some wrestling, so he drove over Saturday night to watch the game and stay with us.  It was a pretty crazy game and there was quite a bit of swearing over here.  It must have worked though.

 

The next morning I made a big batch of smoothies for us.  Included strawberries, blueberries, banana, plain Chobani Greek yogurt, coconut milk and my favorite secret ingredient- spinach.  I always try to stuff a couple handfuls in because it gets chopped up and you can’t taste it at all.

 

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That was good fuel for my workout this morning, and the rest of the day.  This afternoon Tyler and I headed over to my friend Erica’s house to have a play date with her girl Brooke.  We went for a walk with the strollers and then played in the back yard for awhile.  Brooke shared her swing, and Tyler got to swing for the first time ever (if you don’t count the newborn swing). 

Doesn’t he look so pretty in the pink swing?  Smile

 

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Tonight after putting Tyler to bed we made some chicken nachos.  One of my favorite easy meals.  We already had the chicken, so I just finely chopped it up so it would distribute better on the chips.

 

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In the background you’ll see we made some queso dip.  Starting with a layer of blue corn tortilla chips, we added the chicken, cheese, black beans and some chopped spinach.

 

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I’m pretty wiped from the weekend, so that’s all you’re getting from me.  Hope you had a great weekend… don’t forget to watch the game tomorrow- go Jayhawks!

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Best Roasted Broccoli Ever

Sunday night already?!!  Man the weekends fly by. 

 

Friday night we headed to Las Flores for supper, since neither of us wanted to cook anything.  Tyler was super tired after daycare but he sucked it up and was good.  Even got to eat some of my chimichanga. 

 

Yesterday each of us went to the gym while the other took care of Tyler.  I did an arm workout with some Tabata cardio afterward.  I can’t find my workout sheet, so sorry, can’t give you the details since I don’t even remember what I did.  I know I was exhausted afterwards.  I did some grocery shopping and came home with this because I didn’t feel like making anything for lunch:

 

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I’m not usually big on prepackaged fruits and veggies, because I think they’re a big rip-off.  I can usually just buy the stuff and cut it up and save a bunch of money.  This was awesome though, because it was a huge salad (even bigger than it looks) with lots of yummy peppers and tomatoes, and romaine lettuce.  It said there was spinach, but I didn’t see any.  It only rang up as $2.50 and I got two meals out of it.  Well worth it.

 

We had a pretty low key day, did some cleaning, paperwork and some cooking.  We had our friends Doug and Erica over for supper, along with their little girl Brooke.  Brooke and Tyler had some fun.

 

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Hubby cooked us up some steak, potatoes and onions, and I roasted some broccoli.  Not just any broccoli, the best roasted broccoli ever. 

 

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I literally did a google search for “best roasted broccoli ever”.  I used this recipe, but tweaked a couple things. 

 

Best Roasted Broccoli Ever

  • 3-4 crowns of broccoli, washed and dried, chopped in uniform pieces
  • 3 T olive oil
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1 tsp seasoned salt
  • 1/2 tsp sugar

Preheat oven to 450 degrees.  Make sure broccoli is dry- this is key! Toss with olive oil and seasonings.  Line a baking sheet with aluminum foil.  Spread broccoli in a single layer on the foil. Place in oven for 10-15 minutes, or until desired doneness. 

 

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I also made a little dessert, but didn’t finish it in time, so everyone was gone by the time it was done.  I made some brown sugar pineapple frozen yogurt.  I halved the recipe, reduced the sugar, and used plain nonfat Greek yogurt instead.  I was worried about the consistency, since last time I used Greek yogurt in the ice cream maker it turned out gummy. 

 

Not this time.  It was awesome.  It only made about 2 cups, so I’m polishing it off as we speak.  Smile

 

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This morning I made some eggs- farm fresh eggs! 

 

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So happy to get them again.  Our favorite auto man Mr. Tegeler delivered 2 dozen on Friday.  His wife got us the hook-up from a farmer in Ryan, 2 dozen farm fresh eggs every 2 weeks, only a buck a dozen.  Thanks Janet and Mike!

 

I know it’s weird, to get so excited over eggs, but farm fresh is really the way to go.  They taste so much better.  Just call me an egg snob.

 

I made some scrambled eggs with sautéed onions and green peppers this morning and some super easy biscuits.  Used my Heart Healthy Bisquik mix and milk, rolled it out, and used a glass as my biscuit cutter. 

 

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My mom came over late last night after going to my uncle Travis’s birthday party in Dike.  She spent the night and got to hang out with Tyler while Hubby and I went to the gym again this morning (twice in a weekend- WOW!).  Had a nice leg workout, as well as 10 minutes on the treadmill, 10 minutes on the spin bike, and a 10 minute core workout.  Actually remember the workout this time.

 

Stability Ball Squats w/dumbbells 15 reps
Squat Jumps 15 reps
Reverse Lunges w/dumbbells 15 reps
Lateral Bounds 15 reps
Straight leg deadlifts 12 reps
Jumping lunges 15 reps
Single leg glute lift on bench 10 reps
Bench jumps 10 reps

 

Hung out with the fam today, and ate the rest of my salad and leftover potatoes for supper.  Now we’re just hanging out watching the Grammy’s.  So sad about Whitney… grew up on her songs, I remember listening to her cassette tapes.  And The Bodyguard was my favorite movie for a long time.

 

Hope you had a great weekend!

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Super Bowl Snacks

This is the first year in many years that we haven’t done anything for the Super Bowl.  Usually we at least hang out with one or two couples, but this year it was just the three of us. 

 

I didn’t really have anything planned as far as supper was concerned, so when Hubby asked what kind of snacks were we having, I got to brainstorming.  I had some leftover egg roll wrappers that had been sitting in the fridge for a while now, so I figured I’d use those up.  We had some cut-up chipotle chicken that we just defrosted, so I put some of that in a skillet with black beans, corn, cut-up jalapeno peppers, cumin and chili powder. 

 

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I put a little in the middle of the egg roll wrapper and topped it with some shredded cheese.  The egg roll wrapper should be in the shape of a diamond, then roll the bottom edge up over the toppings, tuck both sides in, and roll up the rest. 

 

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I brushed a little grapeseed oil on top of the rolls, and placed in a 400 degree oven for 10 minutes.

 

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Easy southwestern egg rolls.  We dipped them in some salsa mixed with some Ranch dressing.  These would be good for just a meal sometime, pretty low-cal (minus the Ranch).

 

I had a couple honey bbq boneless chicken wings from Fareway that I heated up, so that was a really easy appetizer.  Tyler really enjoyed those.  Loves him some chicken.

 

Yesterday while grocery shopping I picked up some strawberries, since they were pretty cheap and looked good.  I cut those up, along with two apples and an orange, and mixed together for some fruit salsa.  I had a bag of cinnamon sugar pita chips from a couple months ago, so there you go- dessert chips and salsa. 

 

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After being a bum yesterday (to my credit I did have a busy morning at work), I made it to the gym today.  Did a 5 minute warm-up, the strength and plyometric workout below followed by 10 minutes of sprints on the treadmill. 

 

Bent-over Row 2 x 10
Reverse Flies 2 x 10
Push-ups with feet on BOSU 2 x 10
Assisted pull-up 2 x 12
Bicep Curls 2 x 10
Shoulder Press 2 x 10
Triceps Pull down 2 x 12
Squats with bar 2 x 15
Jumping lunges 2 x 20
Hamstring curl 2 x 12
Lateral Bound over BOSU 2 x 20
Burpees 2 x 20
Plank 90 seconds

 

The only other pics I have for you are from Friday night’s meal.  I started it off with a little cocktail, a bloody beer.  Mixed a Bud Select 55 with a spicy V8, added a couple green olives and a splash of Worcestershire sauce. 

 

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Hubby made some cast iron skillet burgers and some steamed broccoli.  Perfect fuel after a busy day in the clinic.  And no, these burgers were not giant burgers sandwiched between two pizzas. 

 

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Think we’ve got more teeth coming in…. yikes!

 

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