[quote=fengshway;475421]here are some pictures of me and my toolbelt. I am decluttering my house, and the plan that I am using advocates a toolbelt. see how ready I am to kick ass on decluttering my home and defatting my body!!!
yes, I still use the flylady's sink technique!! did it today in fact. you always keep the diswasher empty, ready to receive dishes in the day. at night you press the wash button. in the am, you unload, leaving an empty dishwasher to receive dirty dishes. I also use her cleaning technique--filling the sink with hot water and a cup or two of lemon bleach. soak. rinse.
Is cocoa powder always sweetened in the US? I can buy 2 brands of unsweetened cocoa powder here: either the cheaper Blooker or the more expensive Droste. I'm starting to think the Droste has been riddened (?) of the more bitter tasting but also more healthful flavonoids. That's what I've recently read about the dark chocolates. They are 72+ in cocoa but don't taste bitter. Why? Because the bitter flavonoids have been removed. No wonder more & more people can tolerate the higher %s : they aren't as bitter anymore.
Just like they have gotten rid of the bitter taste in Brussel sprouts and chicory. They've 'improved' the taste, but this has also reduced the healthy qualities.
I'm adding 1 heaping teaspoon (a Dutch teaspoon is about half the size of an American) of cocoa to my coffee as well as about 8g of dark chocolate every morning. Makes me alert & happy
Droste is what Americans call "Dutched" cocoa -- it's been treated with alkalai to remove the bitterness.
Wendy - nice deads!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
thanks racer bill. my ass and hammies don't think they were that nice. and I also feel it a bit across my low back, not in a "I pulled my back" way, but in a "I worked my back" way. hope my technique doesn't suck.
mmmm Wendy, your foodies sound good! I keep meaning to get to penzies, thank you for the inspiration. any suggestions? I find that cooking my own meals keeps me truer to plan.
ladynoir--I have been half assed working out of NROL twice a week since feb 07. I am doing NROL 4 W three times a week. I am actually pushing myself now, I think that is the main difference, but I have spent a good year getting my technique down and lifting lower weights. I think the deadlift weight was just the bar 45 when I started last year.
thanks tracy!
toni, pretty much anything at penzey's is awesome. I like the "mural of flavor" as an all purpose. all of the taco seasonings are marvelous.
ok, so I was still sore from monday's workout, and here is what I put up today, I am SO HAPPY!
did the active dynamic warmup out of cass's "the perfect body diet" book
squats
warmup
6 reps of 75
6 reps of 115
3 sets of 10 @ 145
pushups--regular
3 sets of 10
seated row
3 sets of 10 @ 95
step ups
3 sets of 10 with 2 x12 lb db on a reebock step with 7 risers each side
prone jackknives
3 sets of 12
I was toast after.
did an achieveone hazelnut protein latte with two clementines post workout.
I AM PSYCHED!! I started with 115 pound squats on 12-24, so obviously, I have not been pushing myself for the past year on NROL. oh well, I developed a consistent habit, so that is good!
thanks lorianne! I will start posting my menus here periodically! unfortunately, I am making great strength gains, but my food quantity might be a bit high. we shall see when I measure in 2 weeks.
also on the menu today
breakfast sandwich using a poached omega 3 egg, sharp cheddar, canandian bacon on an ezekiel english muffin
my rosemary maple lemon salmon with a side of whole wheat farfalle and steamed kale.
hummus and veggies
muscle milk light creme brulee in yougurt with crushed pecans and fruit salad.
the salmon is easy. juice 6 lemons. add 1/4 cup maple syrup. add chopped fresh rosemary needles. set aside
heat some high heat olive oil in a saute pan that has a lid and can go in oven. pan sear 2 lbs of wild salmon filets, both sides. add marinade, cover and bake in a 350 oven for 10-20 min depending on how you like your fish done. remove fish from pan. add a tbsp of arrowroot mixed in a few tbsp of warm water to thicken sauce. add 8 ounces (dry weight) of whole wheat farfalle that you have already cooked. serves 6--salmon, 3/4 cup pasta. steam the kale and serve on side. the sauce is simple but very lemony, a bit sweet, nicely offsets the bitter notes of the rosemary. yum!
Hi Wendy, I heard your question today on the NROL4W podcast (re marathon training) and I wanted to check out your log to see what your training schedule looks like.
I am currently training for a HM on March 2 (my first -- I ran my first 5k last year and then 3 more after that!) and also decided to start NROL4W last week. I am only lifting 2 days per week because I am running 4 days in my training plan. I am up to 10 miles for my long run this weekend, which will be my longest ever. It looks like you've got a lot of longer runs under your belt already so it doesn't appear you're running as much to train for your half as I am.
Anyway I just wanted to say hi and that you have made great progress! We are very similar in stats too (5,7", 170#, 32" waist, 41" hips for me).
hey cynthia!! so glad you are on the challenge. I will come check out your log too. I am actually going to try to run the full if my 26 miler goes well a week from satruday, otherwise I will be doing the half.
congrats on your running! you will have a blast at the half. it is a fun distance.
[quote=fengshway;480846]so today I did the following for the freezer:
individual meatloaves with albanian sage and french thyme
Wow, that is a multi-cultural meatloaf Nice work, I agree on the eating thing, healthy doesn't have to mean boring.
I hear you about the dishwasher plan, that is the way I have always operated and my mother is the opposite, that thing sits there full with clean dishes while dirty ones pile up in the sink, honestly, it is exasperating to me.
"individual meatloaves with albanian sage and french thyme"
Wow, that is a multi-cultural meatloaf Nice work, I agree on the eating thing, healthy doesn't have to mean boring.
I hear you about the dishwasher plan, that is the way I have always operated and my mother is the opposite, that thing sits there full with clean dishes while dirty ones pile up in the sink, honestly, it is exasperating to me.
How come when I try to quote it doesn't show up highlighted in blue like everyone else's?
Because you're deleting or messing around with the [/quote] that closes quote? Edit your post and add in a [/quote] where the quote ends. (Assuming of course you hit the quote button to get the quote tags there...)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
are you using the handy "quote" button from the post you are quoting - or using the "cartoon words" icon from the top of the reply window to paste your quote in?
I am so with you on your eating philosophy. I try all kinds of things, even adapting regular meals from places like the food channel and taste of home to make them fit my own plan. I rarely ever cook the same thing twice. Always keep it interesting. Like you, it keeps me motivated and on track.
Hi Wendy!!! Hope the weekend is going great!
Nice work, I agree on the eating thing, healthy doesn't have to mean boring. 
Linear Mode
