Thursday, May 8, 2014

#28FitDays - Week One is a Success!

I'm happy!


My motto for the 28-Day Challenge is "Healthy Weight by Day 28!"  Down three pounds in week one; with three weeks and seven pounds to go. I think I should make it!  After a few false starts this year I may have finally turned things back around!

I fell behind on posting my daily recaps.  Here are some highlights:

  • I invented the Luscious Purple Power Smoothie (recipe here)!  Great breakfast with a hard-boiled egg, but it's so thick and cold you can't drink it fast!  You might even need a spoon!
Allow extra time to avoid

  • Marinated Tomato and Mozzarella Pasta for lunch, Days 5-7 (recipe here).

  • A whole week with no cheez-its and no peanut butter snack crackers!  (You'd have to have been a bug on the wall in my office to know how overboard I was going with this, and if you did know I would be very embarrassed!)

  • Four out of five work days without visiting the office peanut bowl.  Again, that wouldn't be an issue if I could do like everyone else and eat one or two at a time.  I take handfuls, and make multiple trips!  (Or should I say, "I used to . . .?)

  • Four out of five work days without potato chips.  Unfortunately, I visited the peanut bowl and ate the potato chips on the same day, but thanks to my long run on Saturday I had the activity points to spare! 

  • Only one serious after-dinner binge - at least all those pistachios were unsalted!

  • Plenty of cardio (but that's never been a problem for me):  226 minutes running, 150 minutes walking and 120 minutes of aerobics!

Week 1 WOW!

Coming Up in Week 2

  • Still trying to wait until lunch time to eat lunch!  Might make it easier to stay away from the peanut bowl and vending machine mid-afternoon - LOL!

  • 15K race on Saturday, and then a break from running.  Hoping to do some early morning lap swimming!

This challenge seems to be just what I needed! 

Thanks for reading!

Luscious Purple Power Smoothie

I like my smoothies thick and cold like a milkshake.  This one is so thick it's almost more like soft ice cream!

 Luscious Purple Power Smoothie

8 oz unsweetened almond milk - coconut milk blend
1 frozen banana
1 oz vanilla-flavored protein powder
1 tbsp oats
a handful of frozen blueberries
4 ice cubes
Blend until smooth.  You might have to spoon it out of the blender into your glass!

Saturday, May 3, 2014

WW Points Values for the #28FitDays Transformation Challenge Recipes

Here are the points values for the recipes listed here, in the same order listed in the document.


Breakfast Pizza - 11 points
Mini Ham and Cheese Quiches - 7 points
Kris Carr's Smoothies & Juices - 7 points
Kris Carr's Crazy Sexy Goddess Smoothie - 8 points
Chris Freytag's Green Energy Smoothie - 5 points
Sausage Frittata with Mushrooms -  7 points

Lunch & Dinner

Chicken Lettuce Cups - 11 points
Chicken with Walnuts and Spinach - 5 points
Citrus-Sesame Chicken Salad - 9 points
Fiery Buffalo Wings - 4 points
Giant Mushrooms Stuffed with Greens and Mozzarella - 9 points
Grilled Pork Tacos with Avocado-Radish Salad -10 points
Grilled Tuna Nicoise Salad - 8 points
Italian Bean and Vegetable Soup - 5 points
Lemon-Pepper Shrimp - 6 points
Linguine Bolognese - 8 points
Kris Carr's Super Simple Wok Veggies - 4 points
Marinated Tomato & Mozzarella Pasta - 7 points
Savory Salmon Brunch Skillet - 12 points
Spice-Rubbed Roast Chicken and Potatoes - 7 points
Chris Freytag's Shrimp with Cilantro-Lime Rice - 12 points
Summer Rolls with Peanut Dipping Sauce - 3 points
White Chicken Chili - 9 points
Chris Freytag's Meatless Spicy Black Bean Burgers - 8 points


Artichoke Hummus - 2 points
Spinach Pesto Dip - 4 points
Chris Freytag's Southwestern Red Pepper Nachos - 4  points


Apricots with Yogurt & Honey - 2 points
Savory Grilled Peaches - 2 points
Whoopie Pies - 3 points
Chris Freytag's Hunger Busting Peanut Butter Cookies - 4 points

WW Points Values for the #28FitDays Fast and Easy Meal Plan (Breakfast, Lunches and Snacks Only)

For anyone doing the Prevention Magazine #28FitDays Challenge who is tracking Weight Watchers points, here are the values for the breakfasts, lunches and snacks prepared as described in this meal plan.  Note that I used the nutritional values given for each entire meal, including the fruits and veggies that WW now counts as zero points.  I use these calculations to choose meals based on their relative points value, but then I calculate the actual points (which are usually 1-3 lower) for "official" tracking purposes.  Note also that the breakfasts and lunches listed below aren't in the same order as shown in the plan documents because I listed them by points values instead of by day!



High-Protein Multigrain Pancake

Open-Faced Egg Sandwich
Power Smoothie
Eggs with Toast

Scrambled Eggs with Tortillas
Granola-Berry Bowl
Lox ‘n’ Bagel
Cold Cereal
Yogurt with Fruit

Hearty & Healthy Oatmeal


Garden Salad with Chicken

Turkey-Slaw Wrap
Turkey Breast on Whole Wheat Pita (Listed as a snack on Day 7 but sounds more like a lunch to me.  Will probably use a sandwich thin instead of a pita.)

Open-Faced Tuna Sandwich
Spinach Feta Salad
Taco “Burger”

Hearty Bean Soup
Curried Turkey Wrap
Tuna Salad Bowl (Day 9)
Chicken Soup ‘n’ Salad
Chicken Barbeque Wrap

Lentil Soup ‘n’ Salad
Ranch Chicken Sandwich

Asian Chicken Soup
Veggie Flatbread
Hummus Pita
Turkey-Salad Sandwich

Grilled Chicken Salad Bowl
Grilled Veggie ‘n’ Feta Wrap
Chicken Salad
Veggie Burger
Tuna Salad Bowl (Day 23)
Black Bean Tostada

Soup ‘n’ Sandwich

Turkey-Pecan Salad with Balsamic
Turkey Wrap
Turkey Burger


1 oz string cheese + small apple:  4 points
6-oz 0% plain greek yogut w/ 1/2 cup blueberries:  3 points
1/4 cup (30 pieces) unsalted pistachios in the shell:  5 points
10 whole unsalted almost + 10 yogurt-covered raisins:  5 points
2-low sodium stoned wheat crackers+5 baby carrots+2 tbsp low-fat ranch dressing:  5 points
1 med tomato, 1 oz low-fat mozzarella cheese, 1 tbsp balsamic vinegar, 2 tsp olive oil, 4 fresh basil leaves: 5 points (I’ll save this snack for later in the summer when we get good garden tomatoes)


#28FitDays - Day 3

Day 3

Day 3 of the Challenge and one week to go before my 15K race!  I got up early to try to do everything the same way I hope to do it on race day, so here is my morning in the order that I did it:

Breakfast:  A banana and two whole-wheat bagel thins with the tiniest amounts possible of Olivio spread and low-sugar orange marmalade.  This isn't like any of the breakfasts in the plan, but I always eat a bagel on race days!  (BTW, in terms of Weight Watchers points, two bagel thins equal two-thirds of one Bruegger's bagel.)

Pre-Cardio:  One-mile walk and 20-minutes of yoga, just to get the muscles warm and loose.

Cardio:  Ten-mile run, with walk breaks, ratio 3:45 running/0:45 walking.  Covered ten miles in almost exactly 2 hours.  Look at all the "activity points" I got for that!

Almost a whole day's worth of extra points!
Lunch:  Tuna salad made with light mayonnaise, on a whole-wheat sandwich thin.  Two large strawberries.

Snack:  Apple slices with 1/4-cup of fat-free ricotta cheese as a dip.

Dinner:  Half of a Newman's Own Thin & Crispy Margherita Pizza, salad with a light garlic-balsamic dressing and 8 oz. of red wine.  It's Saturday night and I earned it!

Dessert:  A banana.

I don't have a plan for tomorrow.  Breakfast at my sister-in-law's house will probably be some kind of pastry, Danish or muffin, and dinner will be whatever DHR decides to make.  Might not be a clean-eating day, so portion-control will be important.

No cardio scheduled tomorrow - I think I did enough today!

Is anyone else training for or doing a race during the challenge?

#28FitDays - Day 2

Day 2

Day 2 of the Challenge was a success!

Cardio:  The training plan for next week's 15K said "Easy Run, 40-50 minutes."  Running is hardly ever easy for me no matter how much I do, and my feet were sore because (as I finally figured out) the most recent shoes I've been wearing are all wrong for me.  I ran outside in the morning before work and completed 3.9 miles in 47:30ish, with no walk breaks.  Did the walking lunges from my 30-day runner's challenge and "running the tires" from the WOW as part of my cool-down walk because I didn't think of it on time do them with my warm-up.

Toning:  Did the remaining three WOW exercises (Skiers Squats, Bird-Dog Push-Ups and Pilates Roll-Up with Forward Fold).

Breakfast:  Planned an egg sandwich, but felt more like a smoothie.  The Power Smoothie on Day 3 looked good, but I made some substitutions based on what I had on hand and ended up with this:

Power Smoothie, Hobby-Runner Style
1 frozen banana
8 oz unsweetened almond-coconut milk
1 oz vanilla protein powder
1 Tbsp rolled oats
4 ice cubes

 It was delicious - thick and cold like a milk shake, just the way I like it - and it filled me right up (until 10:30, anyway)!
Lunch:  Tuna sandwich, same as Day 1.  Based on the Open-Faced Tuna Sandwich from Day 3, but on a whole-wheat sandwich thin to make it easier to wrap and take to work!  Once again, my sandwich called me before 11:00 and I didn't resist.  Strawberries instead of cherries.
Snacks:  1 Sargento reduced fat sharp cheddar string cheese, 1 apple, 15 unsalted pistachios in the shell - all of which I ate before noon.  Mid-afternoon, I had a mini-bag of 94% fat free microwave popcorn.  Around 4:00, I had my biggest success of the day as I walked another bag of popcorn to the microwave, and then turned around and walked it, unopened, back to my desk!  Yay, me!
Dinner:  My husband had made whole-wheat linguini with a clam sauce during the week, and we had the leftovers with salad.  I'm tracking Weight-Watchers points, and I was under the target minimum, so I ate extra.  I thought that worked out well since I was planning a long run the next morning.  Didn't have any wine, again because of my running plans for the next morning.
Dessert:  I'm actually trying to break the habit of eating after dinner, but I was hungry even after the extra pasta so I had a banana.
How is everyone else doing with the meal planning?  What substitutions have you made?

Thursday, May 1, 2014

#28FitDays - Day 1 Recap, Day 2 Plan

This morning I weighed in and confirmed that it's feasible to fulfill my motto for this challenge:  Healthy Weight by Day 28!  Based on the BMI chart, I'm 10 pounds above the upper limit of my healthy weight.  I should be able to take care of that in 28 days!

Day 1 Recap


  • Made it to the gym by 6 am for a one hour workout! 

Used the Speed Interval button on the treadmill to set up my Fartleks. Run speed-7.0 mph; Jog speed 5.3 mph 20X 1/1
With 5-minute warmup and cooldown, total treadmill time = 30 minutes.

A plank minute has both beat!
Next I did 15 tricep dips and 2 60-second planks. 

        Took a selfie during my stretch break.

Then moved on to the WOW exercises.
 See me reaching for my feet for the final Pilates roll-up/forward fold.  Then, finally, my favorite - the True Stretch cage!  Done by 7 am!

  • Stuck to my menu plan, with the addition of a mini-bag of 94% fat free microwave popcorn mid-afternoon.  Not the cleanest food there is, but it's my emergency alternative to Cheeze-its or multiple handfuls of salted peanuts.  Maybe I won't need a mid-afternoon snack if I don't keep eating my lunch and all my planned snacks before 11 am! 
  • Dinner was a palm-sized piece of grilled pork loin and half a plate full of cooked spinach.  I skipped the rice and allowed myself a 4-oz glass of red wine.  Nothing after dinner.  I'm hungry!

What I Can Do Better

I've already done half of it!  It's to get my morning workout clothes and my work clothes ready before bed.  The workout clothes are ready; the work clothes not so much but since tomorrow is casual Friday, it won't be hard.

Day 2 Plan

Menu:  Breakfast, lunch and snacks the same as today.  I'll try to eat my lunch later, drink more water and maybe skip the popcorn.  Yogurt with breakfast instead of ricotta cheese.
Cardio:  40-50 minute "easy run."  Hoping to do it outside.  It's lighter in the morning now, will be about 45-degrees, and if I'm lucky it won't be raining!
Toning:  Will do the WOW again, along with Day 22 of the Runner's Strength Challenge:  35 walking lunges and 2 sets of 11 pushups.
Happy Friday!  If you're in this with me, leave a comment about your Day 1!