Showing posts from February, 2010

Swim Time Trial #2

2/26/10 1,000 yd Time Trial -- 1,000 yd / 00:23:03 1/29/20 1,000 yd Time Trial -- 1,00 yd / 00:23:22 Last TT was 23:22, so some improvement; not sure how significant 19 seconds is?. Started okay, but really felt schlumpy in the middle. Laps ranged from :57 to 1:17. Right-hand started going numb during swim, so that was pretty annoying. 

Look What I Found: Food Porn!!

I totally raped this blog of a WLS post-op  I found today, Up My Kilt . of this Cranberry Quinoa salad recipe.  So much good-for-you stuff in it!  I can't wait to try it. Look at that... isn't it beautiful?  :)  Ingredients 1 cup quinoa, cooked 1/2 cup dried cranberries 1/4 cup shredded carrot 2 tablespoon sunflower seed kernals (salted or unsalted) 2 green onions, chopped Dressing 1 tablespoon honey 1 tablespoon olive oil 2 tablespoon apple cider vinegar Directions Mix the quinoa, cranberries, carrots, green onion and sunflower seeds in a bowl Add the honey to the cider vinegar in a microwave proof cup and heat for 30 seconds, stir to dissolve the honey. Add olive oil and stir well or use blender to mix. Blend dressing in to salad, add salt and pepper to taste. chill at least 1 hour before serving.

Thursday 13 - Favorite Fab Food Finds

  13 favorite food finds that help me eat healthy and fuel training...    Cabot Reduced Fat Cheddar (perfect snack when paired with a crsipy Braeburn apple! Fage 0% or 2% Greek Yogurt (so versatile! Smoothies, dressings, replace sour cream!) Dole Frozen Dark Sweet Cherries (use them frozen in my smooothie to make it thick, instead of ice.) Sambazon Acai Smoothie packs (antioxidant that reduces inflammation. 'nuf said) Mandavah Agave Nectar (love this natural alternative in my coffee; good but "spendy") O.N.E. Coconut Water (chock-full of potassium and easily absorbed. Use in my workout hydration!) Orrowheat Sandwich Thins (when I want more of a bread texture than grainy) Ezekiel Sprouted Grain Breads (awesome good carbohydrate source) CorOmega - Omega 3 Supplement (no burps and quickly absorbed) Dole Frozen Blueberries (frozen berries thicken my smoothies without ice) Cytomax - for workouts Click - Yumm! Cocholate Espresso Protein Barbarra's

10 Best New Healthy Breakfast Cereals

10 Best New Healthy Breakfast Cereals Kind of surprised at the sugar content though. As a rule from my WW days, I look for cereals with less than 10 g's of sugar. 

7 Day Food Diary

Ironically enough "O" and I share the same dietary goals.  I found some meal ideas here that I might try so I'm posting for reference.  My big challenge is actually getting in my complex carb goals.  ============================= From When you read through Oprah's food diary , you'll notice right away that her diet is healthful but far from dull. She averages about 1,700 well-balanced calories daily, and her diet is about 20 percent protein, 30 percent fat (and rich in healthy fats), and 50 percent carbohydrates (good ones like whole grains, fruits, and vegetables). Thanks to all the yogurt and calcium-enriched soymilk she consumes, she's getting an average of about 1,100 mg of calcium daily. Lots of fresh foods prepared simply help keep her sodium levels well within recommended levels. She's a real fiber champion, too, averaging 34g a day. DAY 1 Breakfast Mix for 30 seconds in the blender: 4 ounces calcium-enriched orange juice 1 cu

The Green Season! (And I don't mean money)

It starts off with those cute little girls wearing their little green uniforms with their endearing... okay, sometimes impetuous, prompting to purchase their evil Girl Scout cookie goodness. You know you shouldn't, but you can't help yourself.  You know how it goes... you've just been grocery shopping and working diligently to avoid lunching at every sample in the store in an effort to minimize the chance of hip enlargement.  You are successful, but you are weak from your effort.  You are beaten-down as you exit, but you feel victorious.   Then, there *they* are!  They kick you when you're down! Yeah, I was suckered in by my Daughter's dance class classmate. There's only 3 girls in her troop -- so as you might imagine they had to sell a boat-load to reach their goal and get their badge of evil-goodness.  So really, I WAS HELPING .  I do think I can justify just about anything if I think about it hard enough.  Call it a gift. :0 And I'll come "

Doesn't Matter if you Win or Lose...

From one of my favorite Blogs on training and competition, I give you " Chuckie V " "But because I've won, does it really make me BETTER than the next player? ... Really, success is as much a process as it is a result. It is never final, just as failure is rarely fatal. And besides, this whole sport (and all sports, not unlike life itself) is just that: a sport. A game. Fun. Recreation."


Today's run/bike/run was a challenge, but it was good :) I had a hard time with dinner (Spinach and Black Bean Lasagna) last night; just couldn't eat, so if  I couldn't eat, I made sure I got to bed early.  To bed by 8, up by 3:30 I was supposed to do my first run at my IM pace and my second at my Half IM pace, but I reversed them.  Oh well.  :( Run 1:  3.47 miles 12:58 pace (this surprised me) Bike:  30 miles / 15 mph Run 2:  2.43 miles 13:34 pace 1st run felt pretty good.  When I got on the bike though my legs were tired.  My second run was weird.  I felt pretty tired initially, then it was like my legs felt better.  *shrug* Had breakfast at home (ezekiel muffin and egg) and half cup of coffee Drank Cytomax with 1 T. of Whey for the Runs and Endurathon on the bike.  Not sure the Edurathon agrees with my tummy.  I did my hammergel every 30 minutes, so I'm not sure how much I need the Endurathon, if I'm doing gels.  I might be okay with Cytomax with so

Tomorrow's Challege

So tomorrow there is a run/bike/run challenge.  I'll get to the FC at 4:45 setup my bike and head out to run :30 at my "half ironman" pace (I keep telling my coach I don't have a half-ironman,  nevermind an ironman pace... but whatever.  :-P ). Next, we hop on our bikes for 2 hours, then hit the road again for for :45 minute run at our ironman pace.

Spinach & Black Bean Lasagne


It's a "Home Day"!

"Home Day" is what my Cassa-a-frass calls Saturdays and Sundays. I'm feeling a little better each day.  Zpaks are my friend. I did get in a run/swim last night, which was okay.  I definitely felt the effects of rest on my swim.  I actually felt pretty good in the water.  Just wish I had been feeling a little better than alright.  1700 yds in, so that's good. I'm still behind another swim/run session, but since I'm not 100% yet, one of my coaches said to keep today as a rest day.  I have a run/bike/run challenge tomorrow morning that I need to be recovered for. So today will be some domestic goddessing needs will be addressed and I may make some of the things from my Thursday Thirteen list I've been meaning to make.  My car is also in desperate need of a cleaning... inside and out.  If I do that, it is guaranteed to rain tomorrow. Hmmm. There is a 1 mile open water swim race in April I am considering... Not sure why it makes me nervous to conside

Friday Fill♥Ins

 1. Johnny Weir is  poetry-in-motion on the ice 2. I ♥ the 2010 Olympics. (but haven't been able to watch much this week!) 3. And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom 4. Just to it if you get an urge. 5. Having sweet dreams about you, Emmy Lou Harris . 6. "What does it take to make a rainbow" . (one of my Daughter's favorite books) 7. And as for the weekend, tonight I'm looking forward to feeling better ; tomorrow my plans include swimming, biking and running and Sunday, I want to chillax with the family at the park BBQing some burgers. ============================== Join in the fun!  Do your own Friday Fill♥In!

Thursday Thirteen -- Effin' Late Again! :)

13 Things new things I've made or am going to make: 1)  Creamy Chicken Chili - I made this.  It was not a "make again" for my family.  I think we all had a problem with the fact it was white.  No prejudice, it just screws with your mind... like when Clear Coke was out!  2)   Avocado & Grape Tomato Salad -- I have not made this yet.  Dying to though! 3)  California Roll Salad - Stolen from Leslie's blog... and so glad I did.  I've made this over and over again!  in fact we make a batch and 4 of us share it at work! 4)  My copy cat version of Panera's Fuji Apple Chicken Salad -- I get more hits on my blog for people searching out healthier versions of this recipe.  Recently I corrected the recipe as it called for 1/4 C. olive oil when it should have been 3 T.! 5) Great for when cucumbers are in season!  I've made my Cool as a Cumber Salad and loved it! 6) And, for the food porn category, I gived you my stuffed porkloion with sausage, ap


Last night's swim was fine, but I could still feel how tired I was.  It was just recovery and drills so I took my time and tried to focus on technique, since all form goes to hell in a hand-basket when I start swimming fast.  :) My 50's are getting better -- I really can feel myself cutting through the water... beyond that? I'm more like a submerged submarine.  It will get better though. The better I get at pulling and kicking, the better I will get overall. Some kind of cold crept up on my yesterday -- been coughing non-stop with congestion, but not the normal kind of congestion I usually get -- throat is raw and coughing hurts.  Wah!  Someone call me the wha-m-bulance, please -- and pass the Nyquil. My husband, Darren , committed to doing his first multisport event. I'm proud of him for finally taking the plunge and making the commitment!  He's going to do fine, I'm certain of it.  He is working hard to make the most of his training leading up to the Du.

Git'r Done!

I know my Husband will highly appreciate the title of this entry! So one of my faves, Judith , who is a cyclist, left me a note to think about.  She calls her blog "The Dreaded Diary Pages", but I don't find it dreadful at all! :)  Anyway, here's what she said, and I need to remember this: "... it is all about getting the job done and sometimes 100% is not your best effort but it is 100% of what you can do that day..." And thinking about it, that is 100% okay -- that's the part I have to remember.  So, thanks, Judith! If I look back on last week's training I really hit it hard.  I gave it my all.  By far it was the hardest of my 8 weeks -- and I still managed to get in a little extra swim and bike mileage/time! So, I have to keep in mind that with proper tapering, rest/recovery and nutrition on race day my performance should be better than what I see in a a time trial smack-dab in the middle of my training. This week is easy swims, lots o

What a Week!

Okay.  I made it through this week.  100+ miles logged between swimming, biking and running.  I'm proud I managed to get it all in, but I'd be lying if I didn't admit that I'm beat.  Wore down. Yesterday's bike time trial went okay.  I didn't have any expectations going in, so this way I wouldn't be disappointed. It was only the 2nd time I was out on my new bike... I've been spinning on it, on a trainer, for the last 8 weeks indoors, but had only ever taken it on the road 1 time before. I had to do a 15 mile time trail, my average speed was 16.7 -- not light speed, but it's someplace to start. It was 37 degrees when we went out, and I gave it my all.  Can't ask for much more than that. Later, I had to do a 2 hour long, slow run.  Between the week's training and the TT earlier that morning, I was spent.  Seriously.  It took everything I had to finish my horrible run.  After an hour in, I was thinking, "there is no way I'm go

Lance... Hilarious

Some Race Tips

Just a few race tips from the Timex Ironman team... 1. Listen to your body – train as much as you can absorb, not as much as you can, in any given time period. 2. Recover like a champion. You body repairs and becomes fitter and faster between training sessions when the stress is removed. 3. Use lubricant like Body Glide or Suit Juice on your neck and areas that chaff, as well as on your wrists, ankles and on the outside of the cuff and ankles of your wetsuit to aid fast removal. 4. Flush’ your wetsuit before the race – use water from a bottle and pour it down the neck and wrists of your suit. Pat out any excess, but make sure there is a thin layer of water throughout your suit. This will help lubricating at the joints and ‘seals’ it tight to you so that you aren’t holding excess, and will make sure that it is easier to remove in T1 5. Calculate your calorie needs throughout the race and practice your nutrition strategy accordingly, making sure you have both enough calories, salts

2010 Galloway Gallop Family Fun

A little chilly but a great race experience for both Daddy and Cassie!  Daddy did his 5k in an 11:12 pace and finished 7th in his age group! Cass had a ton of fun earning her medal in the Kid K. Cassie chillaxing before the race; after having her face painted, of course! Daddy and Cassie after Daddy crossed the finish with his PR Cassie, excited to start...she's the one with the mouth wide open!  There's my kiddo.... running like the wind!

Thursday 13

13 Things I'm Grateful for... 1)  I'm grateful for my Husband, my Daughter and their unending love and support.  I'm grateful that each day they help me maintain the desire to be a better than I was the day before. 2)  I'm grateful we're all healthy!  3)  I'm grateful my Mother is resilient.  Divorcing after 32 years is tough.  I'm even more grateful she is talking to me about it; anything is better than nothing. 4)  I'm grateful my Sister is fulfilling her dreams of owning a dance studio and hopeful too for the fulfillment of her Husband's dreams to own his own restaurant! 5) I'm grateful that almost everyday I find something that makes me contemplate my current effort and helps me keep motivated 6) I'm grateful I'm not 347 lbs. any more.  Enough said. 7) While I may not have a ton of friends, those I have are quality.  I'm grateful that I'm surrounded by like-minded people who are also motivated and inspired to be


My Garmin was found!  I'm so happy!

That's Good

"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."

Should not, What's Up, Lost It and What's Coming

I really need to be getting my a$$ to the track right now, but I want do get a quick update in before I forget. So it's been about a full week now of eating the new diet.  I have to say that overall for my workouts I do have way more energy, and that's a good thing. It is not making for any adverse effects on the scale either, as the trend is actually moving downward.  Another plus.  Admittedly, it does feel strange eating carbs in this manner.  I know it's a dietary standard, but I haven't done this for 10 years I would guess. My nutrition for my mad spin day would have probably worked well again, had I not forgotten to eat my powerbar.  Still a good workout; now I know that nutrition was definitely key there. I've made some observations in swimming that kicking and pulling better are supposed to help.  I nearly killed myself last night kicking and pulling and today felt the effects of that session -- I did intervals at lunch and I'm not sure which part

Day 3

Some observations after moving to 50% Carb / 30% /  Protein/20% Fat... - Scale is moving downward. - Did a 45 min fartlek run, 1 hr swim and 1 hr spin yesterday, and left the gym feeling freakin' awesome! - I woke-up this morning feeling good too!  Took 5am spin at the Y. So, so far -- so good. I'm not seeing anything scary happening and I seem to be feeling good, which ultimately this is about. Leaving the gym last night with some spring in my step, even after swimming intervals which generally wipes me out, pretty much astounded me.  We'll see if week 2 confirms everything I feel on Week 1, but at this point I'm optimistic.

My First Tri - Danskin 2003, Austin

I don't think I've ever shared this race report here, as it was from back in 2003, my frist triathlon experience.  It was pre-weight loss surgery and pre any notion I would want to continue with triathlons and one day complete a full Ironman. The Birth of Team "Tri Divas" Courtney, Alana and I met through Weight Watchers. I suppose by now, it’s almost 10 years ago. Each of us have weight-loss goals we have been working towards obtaining, but since losing weight was not our only goal, we wanted to be fit as well, we all started doing different types of physically demanding athletics. Our level of activity was something that we all had in common. I decided, when my weight loss seemed to slow down tremendously at 260 lbs. with a long way yet to go, I needed a new challenge to focus on. I decided on the Danskin Triathlon. This was something even a beginner, who could dedicate at least 6 weeks of training time, could complete – or so the write-up implied. I mentione

Day 1

So today I'm starting a new way of eating; a way to facilitate the fueling I need for training.  Sunday proved to me the right nutrition definitely leaves me feeling better.  It's been years since I allowed myself carbolydrates in a routine fashion, but I'm going to give this a "go" for at least a few weeks. The premise is that on top of my Resting Metabolic Rate, I'm burning more than 6500 calories weekly in training alone. My RMR is what my body burns just existing, which is about 1800.   So, as you can see, eating 1400 calories a day leaves me with a HUGE deficit, and that still doesn't inlude the calories you burn just doing what needs to be done day-to-day. After my visit with Doc W. and getting the okay to try this macronutrient ratio, I'm going to target the following: 1700 calories a day 50% Carbs, 30% Protein and 20% Fat Again, this is not something all RNY Post-ops should do -- I'm doing an average of 10 hours a week intensive tr

Shrimp Pad Thai -

Shrimp Pad Thai - MyRecipes

Herbed Chicken Parmesan Recipe -

Herbed Chicken Parmesan Recipe -

3 Year Post-Op Check-up.

So yesterday was my annual visit with Doc W.  A few months late, but that seems to be how I'm rolling these days. Of course we couldn't go over bloodwork, because we had not drawn it yet, but we went through the standard exam, all the questions; everything is good. I was exactly the same weight this year as I was last year -- which wasn't a newsflash to me, but honestly I was waiting for some hint of disappointment from him.  Thankfully, I didn't see it.  He really believes I'm doing the right thing.  He also added that at 3 years out, most of his patients have gained weight back. We did do a full-body Dexa Scan.  I had not had one since the week before my surgery in 2006.   The results were pretty damn good too! I gots me some good bone-z!  My bone density has actually INCREASED since my surgery, which he said is "rarely seen" in RNY post-ops.  He said it's for sure contributed to my 2 years of weight training post-op and the running I started