Wednesday, November 21, 2012

Thanksgiving Eve

Tonight's Leg/Chest/Abs Workout:
Single Leg kickback on cable machine- 3 sets of 10
Superset 10-15 squats with 20lb weight
Incline Chest Press 3 sets of 10 - (I used 25lb dumbbells but use whatever weight you can do 3 sets of 8-10 with.)
Superset with Chest Flys 3 sets of 10- 10lbs
Leg Press 3 sets of 10
Calf raises 3 sets of 30
Walking lunges with 10lb plate overhead 3 sets of 20
Seated Chest Press Machine 3 sets of 10- I used 60lbs
Superset with Leg Extension 3 sets of 10
Lying Chest Press Machine
I did 4 sets: 12,10,8,6
Go up in weight by 5-10 lbs each time
3 Rounds- Try to do 10-15 each time
Punch abs on ball- 8lbs dumbbells
Standing oblique crunches with 25lb plate
Straight Leg Abs
abs abdominals exercises photos
Alternating Leg Lift with 8lb medicine ball
I'm spending a lot of my evening cooking for the big day tomorrow. One thing I am making is "Pumpkin Crunch" I got the recipe from my friend Jenna so I decided I would try it!
Jenna's Pumpkin Crunch
15oz. pure pumpkin
12 oz. evaporated milk
3 eggs
1.5 cups of sugar
1tsp cinnamon (I added a little extra)
1/2 tsp salt
1 box yellow cake mix
1/2 cup chopped pecans (I used about a cup)
2 sticks butter
Mix first 6 ingredients into a bowl
Pour into 9X13 inch pan
Sprinkle dry cake mix over mixture
Sprinkle chopped pecans on top. Melt butter and drizzle over nuts.

Bake at 350 degrees for 50-55 minutes.
And you are done!
Top with whipped cream!
Smells so good I want to eat it now but I have to wait until Thanksgiving! I cant wait to dig in.

Nurse on the Run- Meal Planning

Last night I had leftover chili AGAIN with some whole wheat crackers. The laughing cow has a new flavor- cinnamon cream cheese! Its wonderful.

NEW! Cinnamon Cream
1/3 Less Fat Than Cream Cheese
NEW! Cinnamon Cream 1/3 Less Fat Than Cream Cheese

NEW! Cinnamon Cream 1/3 Less Fat Than Cream Cheese Nutritional Label

   Nurse on the Run!!

It's funny this oatmeal is called Mad Hectic Oatmeal, because thats usually what my day is- Hectic!
This protein packed oatmeal is awesome! - With some peanut butter on the side.
When I work 10, 12 hour shifts I really have to plan my meals and pack accordingly. So here is my day...
Breakfast, Protein shake for a snack, lunch= Salad with veggies, almonds and raisins, with tuna and an apple for my afternoon snack.

I was out of hummus so Ill use a little of this on my veggies. Only 2g of sugar and 45 calories in 2 tablespoons!

Meal planning takes some preparation for long shifts at work. I like to take fruit, protein shakes, or easy things I can snack on quickly.

Whole Living has a list of quick and easy snacks to take to work.

One of my favorite foods on thanksgiving is of course the sweet potatoes! Here is a light-er Sweet Potato Pecan Casserole- that anyone can make from FitSugar!

Traditional sweet potato casserole brings a pile of unnecessary sugar and fat to the table. Swapping out marshmallows for a warming cinnamon pecan crumble plays up the natural flavor of this sweet superfood — instead of covering it up!


5 medium sweet potatoes, peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Cooking spray

  1. Preheat the oven to 350°F. Mist an 8-inch square baking dish with cooking spray.
  2. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover, and steam until tender, 20 to 25 minutes.
  3. Transfer the potatoes to a bowl, and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
  4. Mix the brown sugar, pecans, and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.
    • Serves 6.

    Tonight's leg and chest workout to come!
    Whats your favorite thanksgiving dish?

    Turkay Day Workouts

    Are you getting ready for the big day??
    Since I can't run the Thanksgiving Day Race this year I thought I would post a couple workout options for the big Turkey Day!

    I know I am going to splurge on Thursday and I want to be able to enjoy myself without thinking I'm eating too much. I cant wait to eat my favorite broccoli casserole that my mother in law makes!

    Here are some workout options:


    Pinned Image

    Hopefully you will get your workout on!

    I found this great recipe that I want to make soon. Hope you all will try it too!

    Baked Oatmeal Cups
    Makes about 8- 9 oatmeal cups
    • 1/3 cup of unsweetened applesauce
    • 1/4 tsp of vanilla
    • 1/2 cup of milk of choice
    • 1 egg white
    • 1 cup of rolled oats
    • 2 TBSP of ground flax-seed meal
    • 1/2 tsp of baking powder
    • 1/4 tsp of ground cinnamon
    • 3 TBSP of brown sugar
    • 1 small apple, cored, peeled and chopped
    • 1/4 cup chopped nuts (optional)
    1. Pre-heat oven to 350F
    2. In a medium bowl, combine all dry ingredients (oats, flax-seed meal, baking powder, cinnamon, and brown sugar and nuts if desired). Set aside.
    3. In another medium bowl, combine all wet ingredients (milk, egg white, vanilla and applesauce) and mix well.
    4. Add dry ingredients to the wet ingredients and mix well.
    5. Add batter to muffin about 2/3 full (batter won’t rise very much when cooking)
    6. Bake for about 20 minutes or until toothpick comes out clean.
    Enjoy warm immediately or all to cool and store in an airtight container and reheat in the microwave the next morning!

     Happy Thanksgiving!

    Tuesday, November 20, 2012

    Whats on your Christmas Wish List?

    Today I work 12 hours, so before I left I made some scrambled eggs and drank some iced tea on the way into work. When I got there I had some plain oatmeal with blueberries and almond slices.

    I didnt have my usual peanut butter this morning but check out these
     5 good things to know about Peanut Butter
    Peanut Butter
    Whats on your Christmas List??

    Measuring Colander

    Colander measuring cups

    Davids Tea 24 days of tea

    Tea Collection- I want this one! Actually I want them all :)

    Lululemon Brisk Run Neck Warmer

    Lululemon Neck Warmer

    For Lunch today I am having leftover skillet sausage sweet potatoe and spinach hash with some veggies and hummus.

    Here are some tips on how long you can keep leftovers.

    For Thanksgiving this year I'm making Pumpkin Cream Cheese Bread to take to my mother in laws. Check out this recipe!

    • 1 package (8 ounce) cream cheese, softened
    • 1/2 to 3/4 cup sugar (depending on how sweet you want the filling to be)
    • 1 Tablespoon all-purpose flour
    • 1 large egg
    • 1/2 teaspoon vanilla extract
    • 1  2/3 cups all-purpose flour
    • 1 teaspoon baking soda
    • 1/2 teaspoon salt
    • 1/2 teaspoon ground cinnamon
    • 1/2 teaspoon ground cloves
    • 1/4 teaspoon ginger
    • 1/4 teaspoon nutmeg
    • 1 to 1 1/4 cup(s) pumpkin puree, canned or homemade
    • 1/2 cup canola oil
    • 2 large eggs
    • 1  1/2 cups sugar
    • 1 cup chopped pecans or walnuts
    • 1 cup powdered sugar
    • 2 to 2 1/2 Tablespoons half & half
    • 1/2  to 1 teaspoon cinnamon
    • 1/2 cup chopped pecans or walnuts for garnish

    More to come. Stay tuned for my leg workout!

    Monday, November 19, 2012

    Feel the Burn- and Decorating Time!

    This morning's breakfast was oatmeal. It was delicious! It was plain oatmeal with almond slices, blueberries, and of course some peanut butter on the side!
    My oatmeal pictures don't really look that appealing. I'll have to work on that. But it was good! 
     Today I have my fit test with the trainer at the gym by my house. I go back to her every three months just to see my progress.  The gym is only 2 minutes away so I have no excuse to go.

    After my fit test I had my preworkout drink and a banana so I wouldn't crash at the gym

    I work out with my sister on my off days at urban active which is now called LA Fitness. This is us!
    Today we are doing biceps! My favorite.

    Bicep workout:

    Alternating curls 3 sets of 10- super set with push ups
    Seated Curl 4 sets: 25,20,20,15
    Super set with alternating arm curl on cable machine- 3 sets of 10
    Hanging Curls 3 sets of 10
     Alternating Hammer Curls 3 sets of 10 each arm
    21's- watch this video to learn how to do 21's- 2 Sets
    Boy were my arms burning today.
    After the gym I drank my protein shake by Beverly International.
    I also bought a new chap stick at ULTA because my dog Lily ate my last one! These are great.
    My friend Jenny recently told me about tan towels which I had never heard of. I told her I was going to embrace my paleness this winter. But they had them at Ulta.
    Pretty cool. I might try them.
    Back at my sisters house "the boys"- Knuckles and Kane were waiting on us.
    Such good boys!
    Knuckles on Left/Kane on Right
    On my way home I stopped at Kroger for a few things. I couldn't pass up the cupcakes! They were right there when I walked in. I didn't buy any but they looked pretty.
    For lunch I made scrambled eggs with veggies, cucumbers and carrots with hummus and a piece of whole wheat toast.
    I was still a kind of hungry so I had some granola.
    This stuff is awesome. I got it at Whole Foods.
    I'm going to start decorating for Christmas today.
    My mom bought me a couple new things at Hallmark. She is awesome
    And my favorite decoration every year:
    During my decorating I got a little hungry so I had some Greek yogurt (the apricot mango is my new favorite) and a handful of trail mix which included dried blueberries almonds and walnuts.
    Skillet Sweet Potato, Sausage, and Spinach Hash
    2 small to medium sweet potatoes, peeled and diced (or one large)
    1 apple, peeled cored and diced
    2 tablespoon coconut oil, divided
    1/4 teaspoon cinnamon, optional
    2 Mild Italian chicken sausages, removed from casing
    2 to 3 large cups of baby spinach
    1/3 cup sweet yellow onion, diced
    salt and pepper to taste


    In a large nonstick skillet heat 1 tablespoon coconut oil over medium-high heat. Once heated, add diced sweet potatoes and apples. Add a pinch or two of sea salt and cinnamon to the pan. Cook sweet potatoes and apples until cooked and softened. I prefer my sweet potatoes to be slightly browned.

    While the sweet potatoes are cooking, heat a large skillet with 1 tablespoon coconut oil over medium heat. Add to skillet the chicken (or pork) sausage and onion making sure to break the sausage up in small pieces while it cooks.
    Once the chicken is no longer pink in color and completely cooked add spinach to the skillet. Don’t worry the spinach will wilt down when cooked. The spinach should wilt down within 1 to 2 minutes. Once spinach is cooked add the sweet potato apple mixture to pan and stir to combine all.

    This is one of my new staple dinners. It's so easy and tastes so good. I love sweet potatoes and cinnamon. I added more cinnamon and more meat than the recipe called for.
    I added a side of roasted Brussel sprouts too.
    After dinner I had some green tea. Here are some benefits of drinking green tea.
    People may drink it for weight loss, to boost their metabolism, etc. I really do like the flavor of it though.
    What's your favorite healthy snack?? And do you enjoy Christmas decoring like me??