The bounty of fall is here and I hope that you all are enjoying it! As you might have read, I'm on an apple extravaganza! We have a super apple orchard my children and I go to. The crispies are amazing and I eat a lot of them. They make me smile and fill my belly with fiber...win/win. The sweet corn and tomatoes were great this year and I made a 'pumpkin pasta' the other night that was yummy. I just winged it with pumpkin puree, pumpkin pie spices, whole whet organic rotini, shallots, chicken broth and seared chicken breasts. We really enjoyed the autumn taste of the dish, and it was all stuff I had in the pantry and freezer!
The choices of acorn squash, spaghetti squash, turnips, carotts...is bountiful. Mix, match and enjoy.
Try something out of the mainstream like oven roasting purple sweet potatoes, orange, yellow or red beets, turnips and onions ( try sweet vidalia).Foil a pan to help quicken clean up. Pre warm oven to 400 degrees. Put your ruff cut veggies in a ziplock with 2 tbls. extra virgin olive oil, with a stalk of rosemary and a tbls of minced garlic. Coat the veggies and even let them sit a bit to absorb the flavors. Cook uncovered, for 12-20 minutes depending on the thickness of the cut, and your personal preference for doneness.
Sit and appreciate the change of seasons for your senses and tastebuds!
Friday 10/02 Workout:
Recumbent Bike - 30 minutes
Strength train- triceps( Doing 50's this week- 50 reps, low weight/1 set each)
Standing triceps extension- 2 lb hand weights
Standing overhead triceps extension- 8 lb
Push up on stability ball
Triceps pushdown- 2 tubes over door
Rotating French press- 5 lb
Standing triceps extension- 2 lb hand weights
Friday 10/02 Food Diary:
Breakfast-
1 apple (67 cal)
1/4 cup non fat yogurt, 1/4 cup non fat cottage cheese, 1 scoop protein mix , blueberries (205 cal)
A.M. Snack-
15 organic roasted, no salt almonds (120 cal)
1 lare apple( 75 cal)
Lunch-
4.Tilapia (110 cal)
Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato, 1/8 cup organic black beans, fat free, sugar free, calorie free Caesar dressing *(95 cal)
*I buy this in the diabetes section. I thought it was too good to be true, but I really like the taste and since I enjoy eating salad every day, its a great way to get taste for me, and control the fats. I still get the proper amount of 'healthy fats' through out my day with almonds, and cooking prep for dinner.
P.M. Snack-
3 yogurt pretzels (40 cal)
1 Carb master yogurt(high in protein), 1/4 cup blueberries (100 cal)
Dinner-
2 7/8 oz chicken, white meat, pan seared(145 cal)
1/4 cup green beans, steamed(20 cal)
baked sweet potato strips (70 cal)
1/2 cup Cauliflower, with Gruyère cheese( 170 cal)
Dessert:
.1 piece pumpkin pie- no crust (170 cal)
Ice cream (140 cal)
Apple (60 cal)
TOTAL CALORIES- 1337
