Recipe - Scrambled Eggs and Turkey Bacon

Good Morning Team Captains!

I hope that you are all wonderful on this fine winter day.  It's a new week...do you have any specific goals for this week?  Is there anything that didn't go so "hot" last week that you are going to try again?

As I've stated in the past, my goal with this blog is to present new and positive information based on restaurants, products, recipes, and behaviors.  Thus far,  I've done several of these.  This, however, is my first recipe.

Anyone whom has attempted a healthy lifestyle through dietary changes know that there are many times where your hunger is insatiable.   This likely has to do with one of two reasons.  Lack of protein or boredom.  This recipe helps with the first...

...Today's recipe is how I make my scrambled eggs.

Ingredients:

1 large egg
1 cup of egg whites
3 slices trader joes uncured nitrate free turkey bacon
2 tbsp  diced onion
1 tbsp Herb De Prevance
1 tbsp olive oil


I make this breakfast every time I have a day off of work.  I know on my days off I'm usually busy running errands and completing tasks and I refuse to let my hunger get in the way of eating well.  This meal accounts of 428 calories and 45 grams of protein.  I am always satisfied until lunch after this meal.

Are there any specific meals that you love to make that fulfill all of your hunger needs and are very well balanced.  If you have any questions please let me know.

We will learn from each other!  We will succeed together!  We will win together!

Doctors Appointment - Another Achievement

Good Morning Team Captains!

I hope that you are all well on this fine winters day.  I hope that you are starting to see progress on some of your team goals.  Is your team winning yet?  If not, that's ok.  We can begin again or build off of what is working.

Firstly, due to an issue with the application I use to post all of these posts, my last two attempts at posting were deleted.  This is the first one since I got it fixed.

Since we were last updated I had another weight loss.  I dropped another ten pounds.  Woohoo! That puts me at a total of 63lbs since August 2013.  This lose in weight is just the added bonus of the real goal, feeling better.

As I've stated before, weight has never been part of my goals...Health and wellness are!  It is thrilling to see all this positive progress towards both.   I met with another teammate yesterday; my primary care physician.   He was absolutely thrilled to see the weight loss, normal blood pressure, and a visibly more dedicated team captain.

Dedication in one's self!  In years past, I've gone into doctors appointments and nodded my way through appointments as I though I'd always come back to health issues needing to be fixed.  This never worked nor was it ever done.  In the last full year I've decided to become an expert in my body.  I read, read, and read some more.  I feel I should be the most knowledgeable person in my health.  I'm close to that.

I now direct my teammates in the conversations about my health and what needs to be done.  Their response..."you have this under control and your head and body are heading for the right places."

This was another successful week/month.  I had great news.  What accomplishments have you had?  What is working for you?  What can you teach me?  Let's share.

We will learn together!  We will win together!  We will be successful together!  I hope that you become Captain of your own team!

How are you today?

Good Evening Team Captain!

I hope that you are all having a fantastic week with lots of fulfilling activies...

...In the next few days I will be posting some healthy and wholesome and not to forget, yummy recipes, that I like to make.

After that,  you will also see an additional restaurant review.  Where have you eaten lately that you rave about the quality and healthy food?

Together we will learn.  Together we will share.  Together we will win!  It's not too late to become a Captain of your own team.

Healthy Options - El Rodeo - Portsmouth, NH

Good Morning Team Captains!

I hope that you are all having a stellar week thus far.  One desire I've had with this blog is to update people of healthy alternatives available at certain restaurants while at the same time reviewing the restaurant's food

This is my first..

...Two days ago I went to El Rodeo with a friend for lunch.  My buddy spoke very highly of the food there.  Anyone who enjoys Mexican food also knows it can be harder to find healthy alternatives at a Mexican Restaurant.

My first impression at El Rodeo was that the place looked and felt like an authentic Mexican restaurant unlike most local TexMex places. 

As with most Mexican restaurants the meal began with chips and salsa.  This is where I first experienced their quality food.  Even though I eat a very clean diet I couldn't say no to a few crisp tortilla chips especially given that their homemade salsa was just how I prefer; blended without chunks, lots of cilantro, and not overly spicy.

Next up was their tableside guacamole.   Their presentation and preparation of the guacamole was nice.  The volcanic rock mortar and pestle used for preparation was also the vessel used to present the food.  I would give the overall flavor of the guacamole an 80 out of 100.  It was a quality dish but done a bit on the bland side.  In the future I'll be sure to ask for more salt, onion, cilantro, lime juice, and jalapeños during the making.  Though bland it was still a decent guacamole.

Lastly, came the lunch entree.  I was searching for items on the healthy side.  It wasn't plainly obvious what would match my dietary needs.  All the items on the vegetarian section contained dairy in everything.  Finally I came onto Pollo Yucatan.  It was to be a chicken breast marinated with roasted vegetables and citrus.  When the dish finally came out I was pleasantly surprised.  The chicken had been butterflied ensuring it to be cooked thoroughly.   This also increased the space to have marinated.  It was a nice touch.  The vegetable side on the plate was avocado with fresh Pico de gallo.  It was all very light and flavorful.  I would recommend this dish to those avoiding dairy, beef, and saturated fat.

Overall I would recommend El Rodeo for their presentation and quality.  The décor itself is a little cheap but well made up for by their food.  I will definitely be eating there again.

As always team captains…Let me know if you have any additional ideas.  Together we will learn.  Together we will win.

One week view of my fitness.

Good Morning Team Captains!

I hope that your weekend was filled with achieving many successes.  If it wasn't, well thats ok too.  Its a brand new week in a brand new month.  Take control of your team and make a plan for success.  Start small with simple achievements...i.e. to feel better, to be active 30 minutes 3 times per week, or to eat low carb for one month (Anything that you want to change that will help with your end goal).  With these small manageable objects we can all be successful and support each other.

This post is a snapshot of what my fitness week was like last week.  Periodically as my routine changes I will update you on what I am doing.  I hope that you will do the same for me and the other Team Captains.  Together we will learn.  Together we will win!

Monday: Extra Day

This day is not on my schedule for the gym.  Instead, it was nice out so I took a 4 mile walk with a friend.

Tuesday: Leg Day

4.1 Miles 63 Minutes Eliptical Machine Level 3

Leg Press Machine -  3 sets of 12 Reps @ 170 Lbs

Leg Extension Machine - 3 sets of 12 Reps @ 110 Lbs

Leg Curl Machine - 3 sets of 12 Reps @ 90 Lbs

Calf Extension Machine - 3 sets of 12 Repts @ 125 Lbs

Crunches - 1 Set of 20 Reps with 20 Lbs  (I should tell you that I'm very wimpy with my abs...I, likely, could break a leg and still cry less then if I did a normal day of ab workouts.  I tend to err on the side of caution and limit my ab workout until I get used to the pain.)

Thursday:  Chest & Back Day

4.58 Miles 65 Mins Eliptical Machine Level 3

Butterflys 1 sets of 15 Reps @ 70 Lbs

                 1 set of 12 Reps @ 90 Lbs
                 1 set of 10 Reps @ 100 Lbs

Row 3 sets of 8 Reps vertical hand placement @ 50 Lbs
         3 sets of 8 Reps horizontal hand placement @ 50 Lbs

Chest Press 1 Set of 8 Reps 60 Lbs
                    1 Set of 8 Reps 70 Lbs
                    1 Set  of 8 Reps 90 Lbs

Lat Pull Down 1 Set of 8 Reps 110 Lbs
                        2 Sets  of 8 Reps 90 Lbs

Crunches 1 Set of 20 Reps with 20 Lbs (See Tuesday)

Sunday - Arms and Shoulders

5.15 Miles 68 Minutes Eliptical Machine Level 3  (This one I'm especially proud of.  I started off just a few weeks ago looking to do a 5k.  I was able to complete just 3/4 of it.  I worked at it each time at the gym.  Finally I've exceeded that 3.1 Mile goal (5K) and I'm up to 5.15 Miles.  Maybe I'll work on a 10K next.

Curls 3 Sets of 12 Reps @ 70 Lbs

Military Press 3 Sets of 12 Reps @ 60 lbs 

Incline Chest Press 3 Sets of 12 Reps @ 80 Lbs

Crunches 1 Set of 20 Reps @ 20 Lbs