Mar 242013
 
 Posted by on March 24, 2013 at 9:23 pm in Food 3 Responses »

Hello blog friends!

Over the last year, I have made it a habit to make a little meal plan for the week each Sunday. Sometimes that meal plan is as simple as an inventory of leftovers from the week before and a plan to order Domino’s, but I try to keep it a little classier when I have the time. I try to come up with a list of what we will be eating each day, then build my grocery list from there. Having a list at the grocery store is a must, especially if you go hungry like I ALWAYS seem to do!

Brandon prefers a more meat-centric diet while I tend to enjoy meatless dishes a little more. Our meals end up striking that balance with salads, roasted veggies, and a few vegetarian choices sprinkled in with lots of fish and poultry main dishes. I also lurve soups, casseroles and pasta dishes that are easy to stash and reheat at work for lunch (some vintage blog recipe links: vegetarian chili, spicy turkey chili, healthy turkey shepherd’s pie casserole, chicken parmesan casserole, veggie-packed whole wheat pasta and chicken bake, and stuffed peppers).

Here’s what is on the docket this week:

Dinners
Chicken pot pie casserole (recipe inspiration at Emily’s Bites) – we tested this out tonight and will be using leftovers for lunches!
White chicken chili – this one is an old standby. I always double the batch!
“Wing it” options for busy nights: Shrimp stir fry with frozen shrimp & veggies, burgers (frozen beef burgers for Brandon, black bean burgers for me) and sweet potato fries, or breakfast-for-dinner (usually an omelet!)

Lunches
Leftover casserole & soup should last us the week and through the weekend. I also love the idea of grain bowls a la PB Runner, and I will usually grab lunch at/around work at least 1x per week.

Breakfasts
Oatmeal with banana, walnuts and honey
Greek yogurt with fruit
PB toast + fruit
Eggs if we are up early enough (almost never – I should really bust out the egg cups again one of these days)
Usually grab bfast at work at least 1x per week

I showed Joe the Trader some love today and then rushed home to do some meal prep for the week. I have been working extra long hours lately due to a special project and it is so nice to have food pre-prepped with easy options to sub in when days get crazy. Before starting dinner, I got started on:

- Chopping veggies (for salads, egg scrambles, etc.)

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- Pre-cooking grains (for lunches & stir fry options – jasmine brown rice this week)

- Poaching chicken, shredding, then freezing for later (I’ll use it if we end up making the white chicken chili during the week)

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- Cooking & freezing black bean burgers (I used BTHR’s awesome recipe!)

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I’ll also portion out the casserole leftovers into lunch containers for the week. It feels sooo good to go into Monday with a dinner plan. It makes it easier to head straight to the treadmill when I get home from work or work a little later without worrying what we will eat later on.

While I worked hard on meal prep for the week, Teto helped out with folding some laundry. So helpful.

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Here are a few great posts from some of my favorite blogs on weekly meal planning & prep – I learn everything I know from Google:

Back to Her Roots – How I Prep Food for the Week

Beth’s Journey – Meal Planning Tools (she also frequently posts weekly meal plans that are weight-loss friendly, very informative!)

Fitnessista – Plan & Prep an Hour to Clean Eats

The Lean Green Bean – Sunday Food Prep Inspiration

Do you have a weekly meal prep routine? Do you have any favorite recipes that make great weekday leftovers? Tell me your best tips!

Apr 092012
 
 Posted by on April 9, 2012 at 8:53 pm in Sweat 2 Responses »

How was everyone’s Easter weekend? Mine was good, although a little cray cray… Hanging out at the airport for 5 hours, flying for almost 2 hours, then driving 5 hours is not my idea of fun, but it is always great once I finally arrive home to spend time with family and friends. I have a big decision to announce sometime soon but not everything is finalized yet… so apologies for a lack of anything else to think/talk about. I will share soon. In the meantimeeeee….

Let’s talk about my epic fail good try at an 8 mile long run on Saturday.

Brandino went golfing with his dad, brother and grandpa on Saturday morning, so I had planned to get my long run out of the way while they were out and about. Plus, I had fallen asleep on the couch about two hours before everyone else was done partying on Friday night, so I thought I would be nice and well rested to head out for my longest run yet the next morning. Wrong!

I felt thirsty after just two miles, I had to stop and use a restroom mid-run, had intermittent side splits that forced me to walk about 1 mile of the run, and was squinting into the sun the entire time. Not fun, not cute, not empowering, and DEFINITELY not motivating for the next few weeks of training. It was a bad run.

I have been heading out for my weekly runs with the same attitude each week – “Ah! This is just a little further than last time. No big deal.” when obviously, I cannot be so nonchalant as my distance creeps towards double digits on my training plan (AHHH!).

I need to respect the long run:

  • HYDRATE, HYDRATE, HYDRATE: I am planning on drinking a LOT more water the day before my long runs, and completely avoiding alcohol. I had two or three drinks on Friday night, but thought I would be okay since I spaced them out and also drank plenty of water. I think  a zero drink policy the night before my longer runs will help keep me chugging water and feeling more hydrated while running.
  • Wear the right gear: On Saturday, I wore a long sleeved shirt that was too warm, didn’t have any source of water, and was squinting into the sun the entire time. I had already ordered a water bottle I can carry when I run, so I am planning to start using that, and I want to find a pair of cheap-ish sporty-looking sunglasses to wear on sunny runs. Any tips? I kinda like these:
… but $50 still isn’t cheap enough.
  • I need to pee right before I leave the house to run. That’s as far into TMI zone as we’ll go on that one.
  • Eat a smart breakfast: On Saturday, I ate granola, LOTS of berries, and a healthy serving of yogurt before heading out. I think the berries added too much fiber before so much activity, resulting in side cramps. I’ll stick to toast with nut butter and bananas from now on, which I have had success with before.
  • Refuel promptly – and properly – after the run. Uhh… my 8 miles may have ended at the bar where my family was grabbing weekend bloody mary’s. Beer and deep fried cauliflower is probably not the best recovery food! I feel a lot better when I follow up with a small glass of chocolate milk or a protein smoothie.

Do you have any tips on respecting the long run? Good ideas for hydrating or fueling for a race/longer run? I need all the help I can get!!!

I’m traveling for work this week so I’m not sure if I’ll be around til the weekend… but I hope you are all having a great week :) Are you taking on any scary fitness challenges? I’m running a 10 mile race this weekend so I’ll be freaking out ’til then! Wish me luck!!

Jan 202012
 
 Posted by on January 20, 2012 at 10:49 pm in Life 1 Response »

I love Zappos. I recently bought shoes for work from Zappos and when they fell apart the first day I wore them, Zappos accepted my return – free shipping, 100% refund – no questions asked. I’m a faithful customer, so I  was SO disappointed to get the email announcing that Zappos recently fell victim to a security breach. This breach in their database system means that 24 million customers’ personal information, including name, address, phone number, email and a “cryptographically scrambled” versions of passwords. Any other accounts online where the users have used the same login and password information are now more at risk.

Being naturally paranoid, I decided to edit all my passwords and step up how “safe” my passwords are. Identity and credit card theft is no joke, and can take a lot of time and energy to repair your credit history and privacy. Here’s what I did to improve the security of my online account passwords:

1) Make a list of all your accounts. Wrack your brains for sites that you use daily (Mint, gmail), weekly/monthly (bank accounts, loan provider websites, online bill-pay), and other websites where you may have stored important personal information but don’t access so often (PayPal, Netflix, iTunes). In the coming weeks, make sure to note other login information you may have forgotten about so you can update those passwords, too.

2) Create secure passwords for each of your accounts. PC World describes how to create secure passwords. Is it annoying to have separate, hard-to-remember passwords for each account? Yes. Can hackers figure out your password, “mydadsname87”? Yes. So just change them. Using a password manager (#3) will make this a lot less painful. And good passwords are most certainly less painful than getting your payment information stolen. So do it! PC Mag offers more tips on creating strong passwords, including a link to this password generator that can help you get ideas for secure passwords.

3) Download and USE a secure password manager. This 2010 article from PC World reviews four of the most popular password managers. I use LastPass and so far, I like it. The two biggest tips I have:
1) DON’T forget the password to your password manager. Seems obvious, but it’s really the only password you need to know since all your other passwords will be stored here. Make it something secure but MEMORABLE. 
2) I would suggest changing all your passwords first, then setting up your password manager. Use the password manager’s features to store your login information AT the login screen for each website. Trying to use the manager *as* you change the passwords can cause the password manager to associates your information with the info-changing web address instead of the log-in address.

4) Check if your info has already been compromised online. PwnedList.com lets you type in your email address or username, and using data available online and anonymously provided, tells you if your information has been compromised. You can also sign up for alerts should your login info show up later on.

5) Use a tool to track fraudulent activity on your financial accounts. I recently signed up for BillGuard, which scans your accounts and alerts you of potentially fraudulent activity. (Read more about the service from this article on Tech Crunch.) For example, my parking costs at the airport were consistent week after week when I was traveling four days a week. When I had to be gone for almost two weeks, BillGuard noticed I paid more than usual for parking and flagged the transaction. I then had the option to mark the transaction “okay”. If you use a tool like Mint (I love Mint!) to track your personal finances, you should also be able to monitor your transactions pretty well yourself by reviewing each line item and categorizing the expenses.

6) Learn how to request your free credit report. As this Federal Trade Commission website describes, www.AnnualCreditReport.com is the only authorized source for free credit reports online. For free, for real, no scammy sign-up required. There are 3 different credit reports from three different credit reporting companies, and you can obtain one copy of each per year. You can either get all three at once, or I’ve heard the tip to get one every four months to monitor your credit more frequently. I also use a credit score “tracking” service similar to Credit Karma (my service is offered free through my credit union). These services frequently only track one of the three credit bureaus, but can help give you insight into how your score is calculated and potential ways to improve it.

Whew! So that’s it – everything I have set up for myself out of paranoia over credit card and identity theft. Hopefully my dorky tips can help relieve some of your anxiety over online security! Any other tips?