Good Karma

My alarm sounded at 545 pacific time. I hit the snooze alarm, and closed my eyes thinking about how long I had to before I needed to be ready to leave.

After hitting the second snooze alarm, I decided to take advantage of the early morning and took it as a sign to get motivated. I had just enough time to complete a 30 minute treadmill work out that looked like this:

WP_001898

And I had ten minutes to spare to clean up and change in time for Church, grab a coffee and banana for the walk and be on my way.WP_001790

I like attending new Churches. I find that no Church, no mass is the same. Each priest, choir, altar presents differently. Cathedral Basilica of St. Joseph was a large and beautiful Church. Rather than pews, the seats were circled around the altar. It was decorated with Lilly’s from the Easter season, and the priest gave a great homily!

WP_001791 WP_001792 WP_001800

Afterwards, we wondered around downtown in an attempt to find something entertaining. I wanted to check out a vegan cafe, but it turns out they don’t open until 11. We wound up walking to Bijan Bakery. I ordered a mushroom and spinach quiche. The crust was flakey and buttery! I paired this with a raspberry pomegranate green tea that so unique. My taste buds went wild at the first sip!

WP_001820

WP_001816

And look at all the beautiful treats!

WP_001807 WP_001809 WP_001812 WP_001813 WP_001814 WP_001815

We continued to wander around the city. We had all woke up so early that it seemed so much later to us. Nothing was really open yet so we walked back towards the hotel. We split up, me heading to my room to work on some homework, and them going to the art museum.

It was time to head to the educational forums at the convention. I chose to attend “Leading with Ethics.” I’ve chosen my forums based on what I think will be useful in my career as a nurse. Nursing requires delegation and leadership, and ethics is always a controversy on the medical field. My overall summary of this session is : All ethics begin with self ethics. In order to be an ethical leader, I must first understand my own values and how to value others, and this will allow me to recognize how others would like to be treated. What is the intent of my actions? Am I bettering my community?

WP_001827

After a busy afternoon of flag bearer practice, I ran to grab a quick bite. While planning for this trip, I found a restaurant called Good Karma Vegan Cafe. I hadn’t eaten since breakfast so I ran over to grab dinner. The place was very small, but had a very eclectic feel with great music playing! They served different types of beer, some organic. Their menu consisted of a rice or quinoa platters, burritos, desserts, and more. To get the experience I opted for a 3-dish platter. Rather that eating it with rice or quinoa, I asked for steamed vegetables. You create your dish by choosing one, two, or three items from their cold box, and they heat it up. I wanted to try things that I never had before so I chose the following:

  • Spicy Basil Tofu
  • Jamaican Tofu
  • PraRam

As she brought over my meal, I could not imagine finishing the whole thing. They are NOT sparing on the helpings. From the minute the first carrot touched my lips, I was sunk! I devoured every bit of this meal! The Spicy Basil Tofu contained was in mildly spicy sauce, while the Jamaican Tofu kicked it up just a bit, both dishes containing vegetables. I think the dish I was most surprised by was Pra Ram. I asked about this dish since I’ve never seen it before. Its a noodle dish with vegetables in a peanut coconut sauce. I typically stay away from all things containing coconut milk, but this seemed like an exception. Oh! My! Goodness! This was the first thing I finished off my plate! This a recipe I must make when I get home!

WP_001844

After my meal, I went up to the girl behind the counter and raved about the meal. We don’t have anything like this at home and the food was spectacular! I raved about it all day. “Do you like baklava?” was her reply. “Yes.” “Here you go… on the house!” The baklava was how it should be: not drenched in honey, just sticky and sweet enough to feel like a treat!

WP_001846

???????!After changing for the opening ceremonies, a representative from every state, or nation, went on stage and waved their flag. I was honored to represent Delaware, the third one called. By the time all the others were called, my arms were wearing out from waving the flag. (No need to work on my upper body today, haha).  At the ceremonies, our region won the the Distinguished Regional Officer Team Hallmark, and Regional Milestone Award!

WP_001870

Advertisements

C25KW3

Today has been a filling day! As always on Wednesday mornings, I woke up and made a shake to start off my day, give me some brain power for a study session and an energy boost for a post study workout!

I had some pumpkin left over in the fridge so I used some of that in this morning’s smoothie. Between the protein from the yogurt and the fiber from the pumpkin, I was stuffed for hours!WP_001663

3/8 cup (or 1/4c plus 2 Tbls) canned pure pumpkin

6oz Honey Greek yogurt

handful of spinach

1 Splenda packet

a couple dashes of pumpkin pie spice

water

ice

After an informative study session, I NEEDED to hit the gym! Being sick puts a major damper on working out, and I needed to get my mojo back. (Plus, I figured it would tire me out so I could sleep this afternoon before night shift). I used my Couch to 5K app to create today’s treadmill routine, followed by some core and lower back work.

WP_001665                 WP_001669

I good workout to me is one where I leave the gym drenched in sweat and a smile on my face! And today was one of these days!

When I got to my dads I got crazy hungry, and dad just happens to have Super Chunky Peanut Butter. A spoonful down the hatch!

Dad asked if I wanted to take a quick visit to the store. Ladies and gentlemen… the reason why I love discount produce oh so much:

WP_001667

$1.97 for all of these ginormous strawberries! I went to town! Oh boy, are you all going to love this treat: cottage cheese, nutella, and fresh strawberries! Protein… fruit…. so full! So yummy!

Forget those frozen berries in the freezer! These are going into a shake tomorrow for sure!

I’m In Love

Its official. I’m in love… with a little boy I’ve been caring for at my clinical site. Some of the children at this site are up for adoption. I would take him home in a heartbeat! In fact, the nurse said that he could totally pass for my son, and when his family came to visit, I said “come on, lets go see your mommy!” He ran to me! Ugh! Every time  his family held him, he cried and reached for me! Hes melting my heart.

If only…..  ❤

Since today is a long day, I wanted to start my day with some caffeination. A started another chilly morning with a shake. When I use this liquid, I don’t like the icey consistency  that it makes, so I add guar gum to smooth it out:

1 Cafe Latte Muscle Milk LightWP_001402

1/2 half frozen banana

1/8 tsp guar gum

This kept me going for the morning, as did a cup of hot green tea. Lunch was welcomed this afternoon: A salad, carrots, onions, green peppers, topped with chicken, sunflower seeds and sugar free honey mustard dressing! I love this line by Maple Grove Farms! Their sugar free balsamic vinaigrette is to die for!

WP_001400

After clinical post conference, I hit the gym and completed a workout. I drew this up during some free time in clinical.WP_001404

It began and ended with 5 minutes on the elliptical, riding backwards. A 20 minute interval treadmill workout was samwiched in between two strength circuits. The progression of events look something like this:

Elliptical– 5min- 11 resistance (backwards)

Strength

Sitting Crunch 53 lbs 60 reps
Chest Press 25 lbs 60 reps
Leg Adductor 50 lbs 60 reps
Double Crunches   25 crunches
Bicycle Crunches   25 crunches
Tricep Extensions 30 lbs 60 reps

(I could really feel the burn in my arms and legs!)

Treadmill

Minutes

Speed

Incline

1-4

4

8

4-8

4

12

8-10

6.5

1

10-12

7

1

12-15

4

8

15-17

6.5

2

17-20

4

8

(I love the incline! Just like last time, as soon as I hit the 6 minute mark, sweat started pouring down!)

Repeat Strength

Elliptical– 5min- 11 resistance (backwards)

On my way to rehearsal, I tried a new Fage 0%: Apple Cinnamon Raisin. Of course, flax accompanied this to play off the autumn tone of the yogurt fruits.

WP_001405

My eating was fantaabulous today! I was so proud of myself! Until the munch set it. I didn’t have anything else to eat so I stopped by Rite Aid. My favorite candy was on sale for 88 cents! Its normally almost 4 dollars!

That was my mistake. I went to town on some sugar free Russell Stover’s candy and finished off a bag of Teddy Grahams. Grrrrrrrr!!!!

Other than this binge, today was great! I’m really starting to feel like the nurse I want to be!

Black and Gold

I was hoping to get some sleep after work, but instead, I made a trip to Wholefoods, made some Garlic and Cauliflower soup, and took a quick 45 minute nap. This nap is what powered me for the remainder of the day.

Every year, my girlfriend’s sorority host a Black & Gold Party. Each girl brings two dates. Its a way for the new inductees to meet other people. I’m a date every year.

This year was different, though. It was like I was back! I drank a little, I celebrated my friends birthday with some cake and nachos (without a panic attack), I socialized and laughed and danced, and reunited with some old friends. (And I had my first Bobbie hoagie since recovering!)

WP_001340

Birthday Boy!

WP_001339

The Bobbie

WP_001342

Birthday Shot

So much cheese!

So much cheese!

WP_001346 WP_001350 WP_001354 WP_001356 WP_001360 WP_001362 (1) WP_001365 WP_001367

My crew of friends make the same cake for everyone’s birthday. Why? Because its that good! Its called the “Better than Sex” cake. I’m trying to figure out a way to make it a little healthier, but heres the jist:

Bake a Devil’s Food cake according to package instructions. While still hot, remove from oven and poke holes in the top with a fork or chop stick. Pour a can of sweetened condensed milk over top. Drizzle with caramel topping and cover with cool whip. Lastly, top the cake with chopped Heath Bars.

WP_001371I crashed at my girlfriend’s apartment and woke up early to head to campus, making a pit stop at 7-Eleven for some much needed coffee. I could feel some anxiety starting to set in as I thought about all the calories I had consumed last night. Immediately, as I arrived on campus, I headed toward the gym and had one of the best, and sweatiest workouts I’ve had in ages! I completes Julie’s Make Your Face Sweat Treadmill Workout . She was not kidding when she said “sweat.” I know I have a good workout when my shirt is wet from sweat! Minutes 32 to 40 really intimidated me but I pushed forward. I needed to adjust this just slightly. Every so often during those ten minutes or so, I dropped back down to 4.0 speed to catch my breath a bit (for about 30 seconds), but enough to still keep my heart rate up. Even with the modifications, I managed to run 3.88 miles an burn around 500 calories! SWEET!

After this, I asked the girl at the gym to make me a circuit, explaining that I just wanted to burn today! With a few modifications to her set-up, this is what was completed.

10 reps Chest Press 25lbs 2 sets
10 reps Lat Pull Down 40lbs 2 sets
10 reps Tricep Extensions 10lbs 2 sets
10 reps Row 40lb 2 sets
1 min High Plank
10 reps Weighted Squats 5lb in each hand 2 sets
8 each leg Lunges with Bicep Curls 5lb in each hand 1 set
10 and 10 reps Calf Raises (alternate 10 normal pace and 10 fast) 3 sets
1 min High Plank
15 each leg Bird Dog Crunch* 1 set
25 reps Double Crunch 1 set
25 reps Bicycle Crunch 1 set
1 min Modified Plank

* While returning to starting position touch elbow to knee to form a crunch

** I attached two links in case you were unsure about the form of these exercises

I finished with ten minutes on the elliptical. After a shower, I grabbed my laptop from the car, enjoyed a protein and fiber fix in the form of Chobani Flip Vanilla Golden Crunch topped with ground flax and hit the library to watch a lecture before class.

WP_001372

Better Day

Today, I woke up starting new. I headed off to a bust day at clinical. Wow! I kept busy! Today was trach change day: scary! I did so much today: suctioning, meds, g-tubes… It was awesome!

Breakfast on the go was a Fiber-One Oats and Caramel! So sweet and chewy!

I was craving caffeine today. I actually wound up drinking like 3 cups of coffee!

When clinical was over, I headed to campus to complete a workout! I was excited for this one:

I began with 5 minutes on the elliptical, cycling backwards, then went into a short spurt of strength

I then completed Julie’s Incline Walking Workout. I was out of breath at the beginning, but as soon as I got to 6 minutes, I could feel the sweat.

I repeated the strength and then finished with another 5 minutes of backward elliptical at 11 resistance.

After a shower, I headed to the mall to exchange those dresses that I was spazzing out about the other day. I have never been more focused during shopping. I grabbed every black dress on the racks! and success! Not only did I find a dress for Thursday, but also a dress for the show I’m in, 2 belts for my black dress, a matching headband, and a blazer! I love the discount rack!

Dinner was so improvised! While at the store, I saw a box of instant miso soup. Next thing you know, I got a cup of hot water and I was sipping on soup in the car.

Then I headed to practice, and home I went. I can’t wait to hit the sack because tomorrows another long day!

 

 

Roasted Vegetables: Crock Pot Recipe #7

Wednesday:

I went to class this morning and while waiting, enjoyed a Muller Mousse Parfait. A girl I’m in clinical with loves these, so I gave it a try.

WP_001225I tried the peach passion fruit, figuring if I was going to try something, I might as well try the most exotic sounding. I topped it with both ground flax and chia, and it was delicious and filling! I only have one complaint: way too much sugar! Seriously, it had a whole days worth of sugar in it!

After this cardiac cram session, I hit the gym. I had a full workout planned but as I was doing it, I realized I was not going to be able to complete it, if I needed to get some sleep for night shift. I only worked out for an hour or so. I was so bummed when that I had to leave. Have you ever been so into your routine, you just didn’t want to stop. Seriously, even the shuffle on my iPod just kept giving me great songs to power up to!

I hit the sheets when I got home, unfortunately  only getting about 2 hours of sleep for my 12 hour shift. I made something that was LONG overdue: a shake. Iv’e been checking up on this blog I found and she made a shake that sounded delicious, so I gave it a go. The following was whipped up:

handful of kaleWP_001227

handful of frozen, pitted dark cherries

1 scoop Herbalife Vanilla Formula 1

1 scoop Herbalife Vanilla PDM

half a frozen banana

1 Tbsp sugar free cheesecake pudding mix

and lots of ice!

Pretty darn tasty… Actually, dad asked me to make him one for Thursday morning!

WP_001228Thursday:

Over the course of the long night, I did some pretty wise snacking choices, suck as graham crackers, sugar free pudding, and 94% fat free popcorn. I have to same, though, my favorite meal of the night, was the Raisin and Spice Oatmeal. I stirred in a little PB, and mmmmmm good!WP_001231

After I got home, I started preparing the crock pot. Tonight’s recipe is in preparation for tomorrow’s dinner (I can’t wait!)

Once all the ingredients were in the crock, I sat down to finish some homework and enjoyed a nice bowl of Banana Nut and Peanut Butter Cheerios, a cup of Pumpkin Spice coffee with some sugar free french vanilla powdered creamer and a few dark chocolate covered espresso beans to keep me going for the day!

Katie loves crock pots too and I remembered a while back she posted about roasting vegetables in a crock pot. Being the sucker for veggies that I am, I starting thinking up ways to use these veggies. Over rice? with sausage? In a pita? The possibilities are endless! Needless to say, I hit up the discount produce shelf…

Roasted Crock Pot Veggies

2 bell pepper (I like using colors)WP_001233

3 cloves garlic, slivered

half an onion, sliced in rings

a few baby portabellos

1 large carrot stick, sliced into very thin coins

handful of sun-dried tomatoes, sliced thin

1 small eggplant, sliced to 1/4 in thick

spices, to taste

Prepare all the vegetables, adding or subtracting vegetable that you enjoy, and toss them in the crock pot. Season, cover, and cook.

The original recipe calls for oil, but instead, I just gave the top of the veggies a quick spray with some non-stick pray and few shot a liquid aminos. I couldn’t find my Italian seasoning in the cupboard, so I used some granulated garlic, black pepper, parsley, oregano, and basil, and gave it all a nice toss.

WP_001235Cover the pot and look on low, stirring occasionally.

During class, I was starting to sense some hunger creeping up on me. I looked around the room, and wouldn’t you know like four people were chopping on protein bars! AHHHH! I knew this would be tough!

When I got home from class, the house smelled like a warm garden… fresh veggies in the air! I hustled into the kitchen to give them a stir and a try. I was so happy with how they turned out! The carrots were just the right consistency  the onions became translucent  the peppers and mushrooms cooked down, the tomatoes got soft and sweet, the eggplant absorbing all the flavors…

I had some leftover turkey sausage to I put a little in a tortilla with some veggies and I was in heaven! This most definitely will be a meal another night.WP_001237

As for tonight’s dinner, I was jonesing for a Wendy’s Jr. Hamburger, and mom was really eyeing up the chili. My creation was a chili dipped burger! YUM! I snacked on some mixed fruit for dessert!

Over all, the last 24 hours was pretty decent with food… only a few minor binges.

After meeting up with Mike to finish our assignment, I tried to squeeze in a workout before being detained in nursing labs for 3 hours. I was able to squeeze in the following workout, based off of Julie’s Beat Boredom Interval Workout:

Weights:

Sitting Crunches 15reps 4 set 53 lbs
Tricep Extensions 15reps 4 sets 20 lbs
Sitting Crunches 15reps 4 sets 53 lbs

Elliptical:

0-10 min 11 resistance
10-1230 13
1230-15 14
15-20 11

Repeat Weights

Treadmill:

1-5 minutes 4.2 speed 8 incline
5-630 7 1
630-8 5 1
8-10 4.2 1

Now, I ready to crash, wake up refreshed, workout, watch some lectures, and cook you all a wonderful Friday Lenten dinner!Even though, I was totally sleep deprived, I did not want to leave. These last two days I’ve really been in the workout zone!