[Fitness, Health and Happiness]

Guest Series: Spicy Vegetarian Lasagna {Julia}

I'm ecited to welcome Julia from Pain, Pride and Perseverance: My Running Journey. I started reading Julia's blog about 3-weeks ago and tremendously enjoyed her way with words and how she shares her running journey. It seems like something in every blog post leaves me thinking. Love that!  Julia commented on my blog and mentioned spicy lasagna. I wanted the recipe! After emailing her and asking if she would be a part of my Fitness, Health and Happiness Guest Series she agreed to share her recipe. Thanks Julia!

Hello everyone! Thanks to Jill for having me over on her blog today.  My name is Julia and I blog over at Pain, Pride and Perseverance. I started my blog last November as a way to document my journey toward my first marathon this past June. Little did I know that my blog would mean so much more than that to me (and I hope to others as well!).  I played softball in college and after graduation I gained nearly 30 pounds…eek. I started running just over a year ago as a way to get back into shape. It took a few months to commit but I finally made the full commitment to staying active and living a healthy lifestyle. I am currently a poor graduate student so I do not always get to “treat myself” to yummy meals like this one…but I LOVE to cook and bake, so if I am going to make something…I go all out with my favorite recipes.

This is one of my absolute favorites and I hope that you all can enjoy it just as much as I have. If you want to read more about my continuing journey in running, my adventures with my sweet pup (Riley) or just to catch up on my most recent lessons learned from life (and to share some of your own), head on over and join the fun  For now…enjoy this lasagna!

 

A Commitment to Health and Fitness

Sunday
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-long run)
Snack: Easy Energy Almond Smoothie (perfect for recovery)
Lunch: Easy Tuna Salad (recipe coming soon), 1 slice Ezekiel
Snack: 1 oz edamame, 1/2 oz cranberries
Dinner: Chinese Chicken Salad (Seriously the best chinese chicken salad ever! Recipe coming soon.)

Monday 
Breakfast: Protein Fruit Smoothie with Udo's Oil
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Chinese Chicken Salad (leftovers)
Snack: Protein Bar
Dinner: Chicken Sloppy Joe, 1 slice Ezekiel

Tuesday
Breakfast: Protein Fruit Smoothie with Udo's Oil
Snack: 1 oz edamame, 1/2 oz cranberries
Lunch: Chicken Sloppy Joe (leftovers), 1 slice Ezekiel
Snack: Protein Bar
Dinner: Chicken, Goat Cheese and Red Pepper Pizza

Wednesday
Breakfast: Protein Fruit Smoothie with Udo's Oil
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Chicken, Goat Cheese and Red Pepper Pizza (leftovers)
Snack: Protein Bar
Dinner: Simple Tuna Salad (recipe coming soon), red leaf lettuce, 1 slice Ezekiel, 1 c. grapes

Thursday
Breakfast: Protein Fruit Smoothie with Udo's Oil
Snack: 1 oz edamame, 1/2 oz cranberries
Lunch: Greek Salad to Go
Snack: Protein Bar
Dinner: Salmon Salad, red leaf lettuce, tomato, 1 slice Ezekiel

Friday 
Breakfast: Protein Fruit Smoothie with Udo's Oil
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Simple Tuna Salad, red leaf lettuce, 1 slice Ezekiel 
Snack: Protein Bar
Dinner: Lasagna Cups 

Saturday 
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-long run)
Snack: Easy Energy Almond Smoothie
Lunch: OUT
Snack: Protein Bar
Dinner: Salmon Salad, red leaf lettuce, tomato, 1 slice Ezekiel

Recipe and menu planning template downloads found here Recipes and Menu Planning Templates.

Sunday: Run- 6, Plank-A-Day, Pull-Up-A-Day, Stretch X
Monday: AM- Abs/Core, Pull-Up-A-Day PM- Run 6, Plank-A-Day
Tuesday: AM- Ab Ripper, Pull-Up-A-Day PM- Legs and Back, Plank-A-Day
Wednesday: AM- Ab Ripper, Pull-Up-A-Day PM- Chest, Shoulders and Triceps, Plank-A-Day
Thursday: AM- Ab Ripper, Pull-Up-A-Day PM- Run 6, Plank-A-Day
Friday: AM- Back and Biceps, Pull-Up-A-Day PM- Ab Ripper, Plank-A-Day
Saturday: Run- 18, Stretch X
(all strength training, cross training and most core workouts are P90X or P90X Plus)

What's on your menu and workout schedule this week?

 

Clean Eating || Greek Chicken Salad

Greek Chicken Salad
Yields 2-4 servings 

On the menu from this week's Commitment to Health and Fitness, a perfect summer dish! Adapted from a recipe I found on Jessica's How Sweet It Is.

A Commitment to Health and Fitness

Sunday
Breakfast: Whole Wheat Bagel with 1 tbs almond butter (pre-long run)
Snack: Protein Fruit Smoothie with Flax (perfect for recovery)
Lunch: Grilled Greek Chicken Salad (recipe coming soon), 1 slice Ezekiel
Snack: --
Dinner: 2 Baja Shrimp Tacos

Monday 
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Greek Salad (recipe coming soon)
Snack: Protein Bar
Dinner: Grilled Greek Chicken Salad Wrap

Tuesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Open Face Salmon Salad Sandwich with Spring Mix
Snack: Protein Bar
Dinner: Summer Veggie Pizza (recipe link)

Wednesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Summer Veggie Pizza (leftovers)
Snack: Protein Bar
Dinner: Greek Salad

Thursday
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Grilled Greek Chicken Salad lettuce wraps
Snack: Protein Bar
Dinner: Greek Turkey Burger, spring mix, tomato slice, 1 slice Ezekiel

Friday 
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1 oz soy nuts, 1/2 oz cranberries
Lunch: Greek Turkey Burger (leftovers)
Snack: Protein Bar
Dinner: OUT

Saturday (May still be traveling)
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: edamame and cranberries
Lunch: Thai Lettuce Wraps (leftovers)
Snack: Protein Bar
Dinner: Penne Con Salisce with whole grain baguette

Sunday: Run- 13, Plank-A-Day, Pull-Up-A-Day
Monday: AM- Abs/Core Plus, Pull-Up-A-Day PM- Chest, Shoulders and Triceps, Plank-A-Day
Tuesday: AM- Ab Ripper, PM- Run 6
Wednesday: AM- Abs/Core Plus, Pull-Up-A-Day PM- Legs and Back, Plank-A-Day
Thursday: AM- Abs/Core Plus, Pull-Up-A-Day PM- Run 6, Pull-Up-A-Day
Friday: AM- Back and Biceps, Pull-Up-A-Day PM- Chest, Shoulders and Triceps, Plank-A-Day
Saturday: X Stretch, 12-Hour Plank Challenge, Pull-Up-A-Day (long run moved to Sun)
(all strength training, cross training and most core workouts are P90X or P90X Plus)

Success means having the courage, the determination, and the will to become the person you believe you were meant to be. George Sheehan

 

Clean Eating || Summer Veggie Pizza

I recently received my first CSA (Consumer Supported Agriculture) pick-up of kale, summer squash, zucchini, basil, chard, red leaf lettuce and tomatoes. Now, what to do with it all. I knew I wanted one of the recipes to be pizza but couldn't find what I was looking for. So, I created my own :)

Summer Veggie Pizza

Ingredients

1 medium zucchini, sliced
4 large tomatoes, seeded
1 medium yellow bell pepper, diced
1 medium summer squash, diced
4 tbs. tomato paste
8 fresh basil leaves
3 tsp. fresh oregano, minced
1/4 tsp. salt 
1/2 tsp. freshly ground pepper
1 whole wheat pizza crust (such as Boboli)
4 ozs. shredded mozzarella 
3 tbs. fresh grated parmesan cheese
2 cloves garlic, crushed
2 tbs. extra virgin olive oil

Directions

1. Preheat oven 450 degrees.
2. In a zip loc bag add zucchini, summer squash, yellow bell pepper, olive olive oil and garlic. Toss to coat.
3. Place vegetables  in a single layer on a baking sheet and roast for 10 minutes.
4. While vegetables roast, process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth.
5. Pre-cook pizza crust on middle oven rack at 450 degrees for approx. 5 minutes (or as directed).
6. Spread the tomato sauce on the crust, leaving a 1-inch border. Top with mozzarella, vegetables and parmesan.
7. Bake until cheese melts, about 8-10 minutes. 
8. Enjoy! 

Variations 

Try different vegetables and different combinations of cheese.

I served this earlier in the week for Chad and I. Success! The real test will be to serve it again when Alec and Alyssa are home. Either way this recipe will be on the weekly menu again.

Do you have a favorite veggie recipe?

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 Today's workout: 6 mile run, Abs/Core (P90X Plus) and Plank-A-Day (goal of 90 seconds)

Guest Series: Clean Eating Apple Salsa {Tiffany}

Please welcome Tiffany of The Gracious Pantry. About 3 months ago The Gracious Pantry was one of my go-to resources when I started clean eating. Great resources and information ranging from 6 Tips for Getting Started Now to How to Convert Your Pantry to Clean Eating. Have I mentioned the recipes? Check out Find recipes and easily search by ingredient or category. 

This recipe is actually a salad recipe I learned when I lived in Germany. Only there, the focus was more on the onions than on the apples.

While I love onions, I do have to live with a few other people in this house and figured it was best for their sake if I placed a bit more emphasis on the apples. What I ended up with was a fabulous salsa-type recipe that goes really well with corn chips!

The anise in this isn't really a huge component of the overall flavor until you get to the aftertaste. It's just a slight kick at the end, but it really drives the flavor home. Very unique, very simple, and very tasty.

Hope you enjoy it!

Clean Eating Apple Salsa 

Ingredients

1 apple, chopped fine
1/4 red onion, chopped fine
1/4 tsp. anise seed
1 tsp. honey
1 tbsp. lemon juice

Directions

Step 1 - Combine all ingredients together in a medium mixing bowl and mix with a spoon until well combined.

Eat and Enjoy!

Nutritional Content Nutritional
This data is for the entire recipe.

Calories: 168
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 9 mg
Carbohydrates: 44 gm
Dietary fiber: 6 gm
Sugars: 33 gm
Protein: 1 gm
Estimated Glycemic Load: 12
(Information estimated at Nutritiondata.com. Data may not be accurate.) 

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Thank you Tiffany! The recipe looks delicious and definitely something I'll try.

The anise seed is something new to me so, of course, I had to find out more. If you're interested or just curious to know what an anise seed is visit Everything About Anise.

A Commitment to Health and Fitness

Sunday
Breakfast: 1 c. Kashi Go Lean, 1/2 c. skim milk
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Veggie Pizza (leftovers)
Snack: --
Dinner: ANNIVERSARY DINNER AT TEAK THAI

Monday 
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: leftovers from dinner
Snack: Protein Bar
Dinner: Garden Pizza

Tuesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: edamame with sea salt
Lunch: Garden Pizza (leftovers)
Snack: Protein Bar
Dinner: Open Face Salmon Salad Sandwich with Spring Mix

Wednesday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Grilled Chicken, Tomato and Pepperoncini Sandwich

Thursday
Breakfast: Protein Fruit Smoothie with Flax
Snack: soy beans and cranberries
Lunch: Grilled Chicken, Tomato and Pepperoncini Sandwich (leftovers)
Snack: Protein Bar
Dinner: Thai Lettuce Wraps

Friday (Traveling to pick up Alec and Alyssa)
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: soy nuts and cranberries
Lunch: ?
Snack: Protein Bar
Dinner: ?

Saturday (May still be traveling)
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: edamame and cranberries
Lunch: Thai Lettuce Wraps (leftovers)
Snack: Protein Bar
Dinner: Pasta Salad - Basil, Walnut and Kale Pesto add grilled chicken

This week's menu is planned around 2 things unique to the week. Traveling at the end of the week to pick up Alec and Alyssa :)

And our first week of Consumer Supported Agriculture (CSA). For the next 3 months we will be getting an unknown selection of locally grown and organic produce. This week I planned several dishes using kale, tomatoes, basil, zucchini and summer squash. 

Sunday: Stretch X, 12-Hour Plank An Hour  challenge
Monday: Run- 6, Abs/Core
Tuesday: Legs and Back, Ab Ripper
Wednesday: Run- 6, Abs/Core
Thursday: Run- 6, Abs/Core
Friday: Run- 4, Ab Ripper
Saturday: X Stretch, start new plank routine (long run moved to Sun)
(all strength training, cross training and most core workouts are P90X or P90X Plus)

What's on your menu and/or workout plan this week? Are you or have you recently added anything new to your plans?

A new favorite quote:

You're running on guts. On fumes. Your muscles twitch. You throw up. You're delirious. But you keep running because there's no way out of this hell you're in, because there's no way you're not crossing the finish line. It's a misery that non-runners don't understand.
Martine Costello

 

 

A Commitment to Health and Fitness

Sunday
Breakfast: Protein Fruit Smoothie
Snack: watermelon, almonds
Lunch: Chicken and Black Bean Burrito Bowl
Snack: Protein Bar
Dinner: chicken salad with grapes and almonds

Monday 
Breakfast: Protein Fruit Smoothie with Flax
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: Grilled Chicken, Tomato and Pepperoncini Sandwich

Tuesday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: Kashi Go Lean, almonds, cranberries 
Lunch: Tuna Lettuce Wraps (P90X recipe), 1 1/2 c fruit
Snack: Protein Bar
Dinner: Taco Night - chicken tacos, Chimichurri Halibut Tacos, Grilled Pineapple-Avocado Salsa, Cabbage Slaw (menu and recipes from Cooking Light magazine (June 2011)

Wednesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: steamed edamame with sea salt
Lunch: Taco Salad (leftovers)
Snack: Protein Bar
Dinner: grilled chicken salad (pack for cheer practice)

Thursday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Open Face Salmon Salad Sandwich with Spring Mix
Snack: Protein Bar
Dinner: Ultimate Turkey Sandwich

Friday
Breakfast: Protein Fruit Smoothie with Flax
Snack: steamed edamame with sea salt
Lunch: Mediterranean Chicken Salad lettuce wraps
Snack: Protein Bar
Dinner: OUT (Italian)

Saturday
Breakfast: whole wheat bagel, 1 tbs almond butter (pre-long run)
Snack: Easy Energy Almond Smoothie
Lunch: Ultimate Turkey Sandwich, 1 1/2 c fruit
Snack: Protein Bar
Dinner: ?

Chia Seeds! A nutritional buzz word which seems to have began after the mention in Chris McDougall's book Born To Run. I can't help but be curious after reading, "the nutritional value of chia to making a 'smoothie of wild salmon, spinach and human growth hormones." 

Benefits:

• contain a rich concentration of essential fatty acids, with 30% of their fat coming from omega-3 and 10% from omega-6, considered the perfect balance for healthy human tissue.
• slowing the conversion of carbohydrates to sugar...so they can be a natural aid in controlling diabetes!
• high fiber content and nutritional density, chia helps dieters feel fuller faster and remain sated for longer periods of time.

I have my first purchase of Chia Seeds. Similar to how I currently use Flax Seed, I'll start adding them to smoothies, oatmeal, cottage cheese and fruit and salads. One of my goals for the week will be to find new recipes to try for next week's menu. One more thing. When you mention Chia Seeds to your family, be ready for a day of singing Ch-ch-Chia...you know. The song from a generation of watching clay sculptures of Homer Simpson, a sheep and porcupines sprout green hair. Sound familiar? And the jokes. Endless jokes about sprouting green hair!

Have you tried Chia Seeds? Any recipe suggestions?

Sunday: Run- Eastfork Trail Race - 10.8  miles
Monday: Stretch, Ab Ripper
Tuesday: Total Body Plus
Wednesday: Run- 5, Ab Ripper 
Thursday: Run- 5, Abs/Core
Friday: Core Synergistics
Saturday: Run- 15, Ab Ripper
(all strength training, cross training and core workouts are P90X or P90X Plus)

 

Welcome to Fitness Friday!

A new dish for dinner. Tasty. Easy. Quick. Light.

Grilled Chicken, Tomato, and Pepperoncini Sandwiches
Yields: 4 servings 

4 slices whole wheat bread (I use Ezekiel's Seven Sprouted Grains Bread)
1 lb. boneless, skinless chicken breast
1/8 tsp. black pepper
1/8 tsp. salt 
2 c. grape tomatoes, halved (tomatoes taste so good right now!)
1 tbs. extra virgin olive oil
1 1/2 c. packed spring mix
1/2 c. drained and chopped pepperoncini peppers
2 tbs. chopped fresh oregano
1 garlic clove, minced
1/4 c. crumbled reduced fat feta cheese

1. Toast bread slices; set aside.
2. While bread toasts, sprinkle chicken with salt and pepper and grill. Cut chicken into thin slices.
3. While chicken grills, combine tomatoes and next 6 ingredients in a medium bowl.  Toss lightly.
4. Place 1 bread slice on each of the 4 plates. Top evenly with tomato mixture and 4 ozs. of chicken. 

 Served with fresh sliced nectarines and strawberries. A new favorite. Perfect for summer!

Have you tried a new recipe lately? Or do you have a favorite easy and healthy summer meal to share? 

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Now the link-up - Fitness Friday Blog Hop

A weekly blog hop for blogs that focus on overall fitness and health. A great way to share information and stories, meet new friends, find new blogs and get new followers, subscribers and readers.

<center><a href="http://jillconyers.typepad.com/" _mce_href="http://jillconyers.typepad.com/" target="_blank"><img alt="Life As I See It [Fitness, Health and Happiness]" src="https://img.photobucket.com/albums/v407/momof2as/Button_WEB.jpg" _mce_src="http://img.photobucket.com/albums/v407/momof2as/Button_WEB.jpg" /></a></center>

How To Participate

1. Follow me, the host, at Life As I See It [Fitness, Health and Happiness]. Leave a comment.

2. Include the blog hop button above in your post or sidebar.
3. Create a FF blog post. You can do this one of two ways. Either share a health/fitness blog post or create a Fitness Friday post specifically for the blog hop. 

4. Link your blog post URL (please use blog post-URLs only) in the Fitness Friday link-up below.

5. Visit and comment [and following would be great!] as many other blogs as you wish. Leave a comment!

6. For those that follow you, return the favor and follow back.
7. Every week there will be a new link-up. 

Reminders

Include the blog hop button somewhere on your blog. 

Visit and comment on the other participant's blogs. 

A Commitment to Health and Fitness [and 31-Day Clean Eating Challenge]

With the increase in mileage for training this week's menu was planned around what and how much to sustain longer runs. On running days I ate 1 less protein added an additional carb.

Sunday
Breakfast: Protein Fruit Smoothie
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Tuna Lettuce Wrap (P90X recipe)
Snack: Protein Bar
Dinner: Grilled Romaine Chicken Caesar Salad

Monday 
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: Easy Energy Almond Smoothie
Lunch: Ultimate Turkey Sandwich
Snack: Protein Bar
Dinner: grilled chicken, grilled corn, green salad, 1 1/2 cup grilled fruit salad with walnuts (My family will have other choices for our annual July 4th cookout.) 

Tuesday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: Kashi Go Lean, almonds, cranberries 
Lunch: Curry Chicken Salad lettuce wraps (using leftover grilled chicken), 1 1/2 c fruit
Snack: Protein Bar
Dinner: Chicken, Goat Cheese and Roasted Red Pepper Pizza, green salad

Wednesday
Breakfast: Protein Fruit Smoothie with Flax
Snack: Roasted Edamame
Lunch: Chicken, Goat Cheese and Roasted Red Pepper Pizza (leftovers)
Snack: Protein Bar
Dinner: Turkey and Avocado sandwich on Ezekiel 

Thursday
Breakfast: Spinach Scramble, 1 Ezekiel
Snack: 1/2 c fat free cottage cheese, fresh pineapple, toasted walnuts, cinnamon
Lunch: Tuna Lettuce Wraps (P90X recipe)
Snack: Protein Bar
Dinner: Grilled Sun Dried Tomato Chicken, Cannellini Salad

Friday
Breakfast: Protein Fruit Smoothie with Flax
Snack: edamame with sea salt
Lunch: Mediterranean Chicken Salad lettuce wraps
Snack: Protein Bar
Dinner: OUT (pasta)

Saturday
Breakfast: whole wheat bagel, 1 tbs almond butter (pre-long run)
Snack: Easy Energy Almond Smoothie
Lunch: Grilled Sun Dried Tomato Chicken Wrap (use leftover chicken)1 1/2 c fruit
Snack: Roasted Edamame
Dinner: Green Salsa Chicken, Cumin Corn

 

Training for Chicago and loving it...the early morning long runs, feeling stronger, training smarter! Also, tweaking the strength/cross training plan to allow for optimal energy on run days.

Sunday: X Stretch (a rest day that is actually a rest day and not a do-less day!)
Monday: Run (LEHS July 4th 5k), Abs/Core
Tuesday: Legs & Back (a.m.), Shoulders & Arms (p.m.)
Wednesday: Run, Ab Ripper 
Thursday: Run, Abs/Core
Friday: Chest & Back, Ab Ripper
Saturday: Run- 17, Ab Ripper
(all strength training, cross training and core workouts are P90X or P90X Plus)

Week One 31-Day Clean Eating Challenge || Summer 2011 

I know from experience. The key to a successful completion of the challenge is in the planning each week.

I found a few online resources that were a lot of help when I joined a clean eating challenge in May. Most of them I have adapted to what works for me and my family, but having resources to use as a starting point made the challenge less overwhelming.

Clean Eating Magazine Meal Plans
The Eat Clean Diet Grocery List (pdf)
Clean Eating Starting Out - The Nice and Easy Approach (Not quite ready to jump in with both feet, try this link.)
Or try this approach, Clean Eating Starting Out - The Dive Right In Approach
If you're familiar with P90X then you've probably heard of Michi's Ladder. I focused on the top 2 tiers when I was starting out.

Don't forget! While you're making changes and eating healthy there is also a giveaway! Details here Frigidaire $30 Gift Code.

Hope some (or all) of this is helpful! Enjoy! 

Coming Soon: joining 3 summer fitness challenges, clean eating recipes and guest bloggers on goal setting, health and nutrition plans, going from being a smoker to training for a first marathon.