i workout for:

 well good morning!

i workout for all those reasons and more, but i should have included eating lots of food!!! that's #1.

since i workout super early in the AM most days, i have been enjoying Houston's Fall weather to the fullest.  Fall not only means chili and cornbread, it means warm, hearty, filling, yummy, COMFORT food in general to me!  a big bowl of super creamy mac n cheese is hands down my fave (to eat in a bowl anyway) and pizza is the other

couple things though:

• when dining out, go for the broth based (tomato, chicken, beef, vegetable, clear, see-through) soups vs. the creamy ones because they are usually made with milk or heavy cream.
• the leanest cuts of beef include:
  • eye of round roast or steak
  • sirloin tip side steak
  • top round roast and steak
  • bottom round roast and steak
  • top sirloin steak
• a cup of any fruit usually is anywhere from 50-100 cals, but the sugar count is what you should keep your eye on.
• air/stove popped over microwaved popcorn any day

Q: what activity (exercise) have you wanted to try but haven't? i'd like to try the different types of yoga- i had NO idea there we so dang many.

le

treadmill workout + spinach spaghetti squash bake

this was today's 30 min treadmill workout:

Time	Incline	Speed
0-2 warmup	2.0	4.0
2-3 walk	4.0	4.0
3-5 run	4.0	7.0
5-6 walk	5.0	4.0
6-8 run	5.0	7.0
8-9 walk	6.0	4.0
9-11 run	6.0	7.0
11-12 walk	7.0	4.0
12-14 run	7.0	7.0
14-15 walk	8.0	4.0
15-17 run	8.0	7.0
17-18 walk	9.0	4.0
18-20 run	9.0	7.0
20-25 walk	10	4.0
25-30 walk	15 (highest)	3.0
3-5 min cool down	0.0	2.0

print it, cut it out, and take it with you! burns over 400+ cals.

and this was tonight's dinner: spinach spaghetti squash bake.

the stuff:

• 1 shallot
• 1 yellow onion
• 2 cups of 2% or low/no fat mozzarella shredded cheese
• 1 log 99% lean ground turkey
• 1 bag frozen spinach
• 2 chopped tomatoes OR 1 can diced tomatoes
• 1 red pepper
• 1 can Amy's low sodium chunky tomato bisque
• 1 spaghetti squash
• salt, pepper, tony's c's to taste

do this:

first and foremost, turn on your oven (350 deg) and throw the squash in there. it needs to cook at least 45 min first. in the meantime,

brown your shallots, onion, and turkey in a pan, and season it with the salt, pepper, and tony c's.

chop up all your veggies and toss them in.

microwave the spinach for about 5 minutes, then put it in a colander and press all the water out. add.

finally, pour in the soup.

grab your pan(s) and start with the squash- that'll be your 1st layer.

then, meat sauce.

and finally, my fav, plenty of cheese.  now, repeat until you run outta stuff.  remember to top it with cheese!

ready after 15-20 min in a 350 deg oven. so good, so healthy, so light, so filling.

we killed this pan but thank goodness i made two.  hitting the sack NOW- weights class in the early am!

le