I counted my miles of jogging and running for 2009 last night:   1382 total.  That was better than 2008 which was 1115 total but then in ’08 I only counted running miles – no jogging included.  It wasn’t bad but I’m still working toward a total of 1500.  Maybe 2010 will bring more miles, faster running and greater motivation.  We shall see.

It wasn’t so bad getting up early today because I fell asleep last night sometime before 9pm. 

I decided to do 5 minutes of running on the treadmill mixed with weights and resistance training inbetween running.  The result was 4.35 miles on the treadmill. That was 5 minute runs for a total of 40 minutes at 6.5.  The other sets were as follows:  1 x 15 reps:  leg press, step ups, pulley rows, tricep kick backs, chest press (cable machine), bicep curls (15 lb wts.), shoulder press (cable machine), abs (crunches on the bench) and back extensions (Ted’s new machine apparatus that he got for Christmas).

Shane and I walked for 3.65 miles.  That didn’t do him any good since he still wanted to play in the deep snow when we returned to the house. 

Breakfast was back to normal with weekday steel cut oats (Bob’s Red Mill Gluten Free), raisins, 1/2 banana, and berries in a VPX Protein shake.

A good and healthy warming meal.  I’m ready to get back to work.

First, the slips….

I just KNEW it was going to be rough going when I went outside this morning.  Shane was the first to wipe out in the drive way.  That was my signal to proceed with extreme caution.  Some roads were good and some were pretty bad.  The weather was warmer, 34 degrees, but the weather yesterday was snow, sleet, then rain which made for a black ice morning.   Going up the steep hill toward MVCC from Proctor was very defeating.  For every foot fall forward, there was 1/2 a step backward. 

I did have a good workout, not grueling but really, who is ready for grueling when facing Monday?   3.3 run at 6.6 on the treadmill.  30 minutes chest and biceps. 3.72 mile jog/walk at 12.37 on icey roads.

I was SO in the mood for oatmeal today. 

1/4 cup Bob’s Red Mill Steel Cut + 2 TBS Homemade chunky applesauce with dates.  Topped off with 1/2 TBS Teddy’s All Natural Peanut butter.

Shakin’ it up with a VPX Vanilla protein shake with 8 raspberries and 3 strawberries, lots of ice and water

…but wait!    I added 1 TBS Powdered Peanut Butter from Bell Plantation.

Now, the tips….

Sweet potatoes:  just as their name implies…Sweet (all natural) Potato (root vegetable). 

Loaded with beta-carotene.  Carotenoids which are collectively know as Vitamin A promote good skin, healthy eyes, and boost the immune system.  This time of year with the flu season in full force and cold viruses around every corner, your immune system takes priority or you’ll find you spend more time in bed than on your feet. That’s not good. There is too much going on in life!

Here  is a flavorful recipe for a holiday gathering, easy to prepare and sweet on the tongue.  You can make ahead of time and freeze until the event (no more than 2 weeks).

Rum Razzled Sweet Potatoes (serves 8 – 10 as a side)

I had some terrific photos of this dish. All the preparations and all sorts of good photo-ish information.  My computer literally ate those photos.  I’m not kidding.  Not anticipating the worst or call it foolish optimism, I deleted the photos upon uploading.  Alas…they are gone.  Lost in the belly of my computer.  I hope this computer doesn’t have to eat again in its life time (which will be disasterously short if it keeps that kind of crap up!).  

• 2 (40 oz) cans Sweet Potatoes – Drained
• 2 TBS olive oil
• 50 ml Mount Gay Barbados Rum 

• 1/2 cup Dried Cranberries
• 1/2 cup chopped pecans
• 1 tsp brown sugar
• 1/2 tsp all spice
• 1 tsp salt
• 1/2 tsp red pepper

Heat the oil in a large pan over the stove on medium heat.  When hot, add the potatoes and cook 5 minutes.  Add the rest of the ingredients and continue cooking and stirring for 5 minutes.   The potatoes will be roughly mashed.  Put in a serving dish and enjoy!

Today’s workout was a good one.  It was THIS weight routine preceded by 30 minutes on the Elliptical and 4 miles of sprints with Shane. It was cool and breezy outside, but the best part was the clean, leafy smell of Fall.  Approximately 630 calories burned.

The other day, I received a new product from POM (the site is TOO CUTE!), POM ICED COFFEE.  As always with POM products, the ingredients are all natural and offers a healthy dose of antioxidants (Pom Wonderful Pomegranate Antioxidant Extract).  I tried the Chocolate flavor.  I was given two flavors to sample: Chocolate (fat free) and Cafe au Lait (low fat).

   WOW! The chocolate is fantastic. It is SO rich with flavor and as POM describes it “more than mocha-licious”.   In one 10.5 oz bottle there are 190 calories (I drank 1/2). 0 fat. 49 carbs. and 10g of protein.  I can’t wait to try the Cafe au Lait!

As for the rest of a healthy breakfast, I had my usual serving of fruit but cut the oats in half since I had the POM drink.

The oats were toasted on the stove with a teaspoon of cinnamon for about 4 minutes over medium high. 

This gave them a really nutty flavor.  About 1/2 cup or so of water was then added to the oats, brought to a boil, reduced to simmer and left to cook for about 20 minutes.I added 1 tablespoon of protein powder just before eating  to bring my protein for this breakfast upto 25 grams.

You have to try this POM Iced coffee.  What a treat!

Monday morning is a tough morning for most people to face.  Especially following a fun filled weekend.  That is why I leave the option of going back to bed after the alarm goes off and doing my workout later in the day. 

This Monday morning the alarm light was shining bright, but the alarm had yet to sound. I shut it off before having to listen to the “beep, beep, beep”.  Into the bathroom, checking all “systems”.  I was wide awake just not really feeling like a workout.  Still, I followed the usual routine. Brushed teeth, washed face, into the kitchen for a pre-workout protein shake and downstairs to hit the weight room.  A 3.35 mile run was accomplished.  Went right into a chest and bicep workout: 4 exercises x 4 sets x 15 repetitions.  Bench press. Hammer curls. Bench flies. Cable curls. Cable chest press. Concentration curls. Pec crossovers. Curl bar curls.   Finally, a 3 mile run with Shane.  

That’s just proof that even if you don’t think you have the energy to put in a good workout, get into that gym or hit the road and just do it. You might be surprised at the results.  After all, only 30 minutes a day goes a long way.

Breakfast Oats. 

1/4 cup Bob’s Red Mill Steel Cut oats with 1 TBS each Reduced fat coconut and dried blueberries. A sprinkle of cinnamon.  

Breakfast Fruit. 

1/2 a grapefruit

Breakfast Shake.

1 scoop Jay Robb Chocolate Whey Protein with 1/2 a small banana. 

Last night’s DVD…

“Bangkok Dangerous” was typical Nicholas Cage.  I’m such a fan. It was an action packed, somewhat gory, thriller.  I only dozed off at the very end.  A recommended must see if you like Nicholas Cage. Although, he does look a little scraggly in this one.

Happy Monday All!

During our excursions yesterday, we stopped at Peter’s Cornucopia to pick up some specialty foods.  I came across an interesting item that I thought might be a nice addition to my morning hot cereal:

Notice the “HappyBaby“?   Yes, it is a little treat for babies because it melts in your mouth with very little chew.  They are mild in taste but have a nice soft crunch.  The nutritional information is 25 calories for 1/4 cup. 0 Fat. 10 mg of potassium, 6 carbs., .5 sugar, and 1 g protein. 

The preworkout shake was a Smooooth Banana 

My workout was a good one considering it being  a Monday.

• 40 minutes of treadmill running
• 35 minutes working back and triceps, ending with 50 ball crunches.
• Shane and I walked and jogged a little for just under 3 miles.

Post workout meal was another Smooooth Banana shake.  1/4 cup Bob’s Red Mill Steel Cut Oats with cinnamon, 1 tsp raisins, 1/4 cup “Puffs”. 1/2 and orange on the side. 

I’m ready to face the day.  Bring it on! 

Have a good one! The sun is shining today.