Spinach Dip - Oxygen Magazine

Spinach Dip

This guilt-free dip provides a healthful dose of protein and phytonutrients.

Ingredients:

• 1 cup smooth low-fat cottage cheese
• 1 cup plain low-fat Greek yogurt
• 1 package onion soup mix
• 1 can water chestnuts, chopped and drained
• 1/4 cup grated carrots
• 10 oz package frozen spinach, thawed, chopped and drained

Instructions:

1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.
2. Refrigerate for about 2 hours before serving.

Nutrients per serving (Makes 4 servings):

Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

“It’s great to dip pitas or vegetables in, or you can use it as a spread for a sandwich.” 

Vicki's day 3 no junk food challenge. Shoulders, abs, and HIIT

Eating: Yesterday was good.  Today will be better!

Breakfast: Kashi cereal, banana, milk
am snack: Apple and string cheese
lunch: Tuna salad on whole wheat english muffin (mixed up tuna, laughing cow cheese, celery, carrot, and red onion - GOOD!)
afternoon snack: Quest bar
Snack: Carrots and celery 

supper:  Grilled chicken breast and brocolli


Workout this evening, Shoulders, abs, and HIIT 
20 minute warmup on bike
Shoulders: 3 sets of 10-12
Arnold press
Dumbbell press
Dumbell lateral raises
Dumbbell rear delt row

Abs:
Oblique ball crunches 3x15
Planks
Russian twists 3x15

Knee tucks 3x15

HIIT 8 x30 seconds each
Jump rope

Back lunge to kick
Jabs on ball

 Got a call from Dustin this morning! We talked about the Fit Moms For Life Community groups and how to spread the word, how to organize more groups, etc.  Always a treat to talk to him! 

Chest/Back/Cardio

2nd day of Vicki's no junk food challenge!

Boys off to the dentist.  Me heading to the gym for a workout.

3 sets of 10-12


Incline bench press
Flat bench press
Flat bench butterflies
Bent over db flies
Back extension machine
Bent over db rows
Lat pulldowns


30 minutes elliptical - I hate cardio!  I did it though!

Meals
Before workout: 1/2 ww English muffin and pb
After workout: Protein shake (frozen strawberries, chocolate whey protein, water, ice, coconut oil)
AM Snack: Banana, 1/2 ww English muffin and pb
Lunch: Chili slider and salad
Snack:  Strawberries, greek yogurt with chocolate pp
Supper:  Chicken breast
Snack: Quest bar

I was hungry today - maybe from the cardio????

Lower Body and Eat Clean week challenge

Vicki's got a challenge going on in Fit For Life.  No junk food for the week.  It's been hard with the cakes I've been making!  I have to make one this week - might have to enlist the boys to taste test it since it is a new recipe!

This morning the boys had their annual physicals.  Their pediatrician left and we were crushed!  We loved him!  So we found a new doctor, and I must say - the boys like him even more!  So that was a blessing!  Both boys are healthy and growing like weeds. 

I didnt get to the gym this morning and usually if I dont do it in the morning, I dont get it done, but luckily we didnt have baseball tonight and I was able to get to the gym about 7:30pm for an hour of lower body and abs. 

Meals today:
* Greek yogurt with berries, pp, and steel cut oats
* Quinoa and veggies
* Apple and Kind bar
* Protein bar
* Steak salad
* Quest bar

WORKOUT:
Legs: 3 sets 8-12
Barbell squats 50 lb - I didnt like these - too awkward on the back.
DB single leg deadlift - 30 pound dbs
Leg ext - 10
Leg curls - 60
Leg press - 100
Calf raises - 20/20/20
Db bulg squats - 15 lb dbs - only got in 1 set - my legs were shaking

ABS:
Ab machine 60 lbs 45
Russian twists with ball - 15x3
Oblique ball crunches - 15x3
Planks - 3 sets of 30 seconds

Had to take a photo of the sweat drop while doing the ab machine!

Chest Shoulders Tris

Wednesday's workout

Flat bench                   2x20    15 lb db

Incline flies                 2x20    10

Shoulder press             3x10    15

Lateral raises               2x1m   8

Overhead tri                2x20    15/10

Tri kickbacks               2x20    5

Upright rows               2x1m   15

Ab machine                 25@80 pounds

Planks                          30 seconds front and sides

Treadmill 30:45 intervals 1 mile, 12 min.  (I should/could do faster, but was feeling lightheaded this morning doing this).  

Think if I quit with my cheat meals I'd get rid of that tummy!?  I remember when I was in my 20s and 30s - All I had to do was work out 3 times a week lifting weights and I was slim. I'm not saying I was strong, but I was slim.  It's so much harder in my 40s!  I can only image what I would look like (really dont want to imagine) if I wasnt doing what I am already!  

But, lets turn it up a notch? !

Followed up the workout with protein shake
Strawberries
Kiwi
Vanilla Prograde PP
Water and ice

Back and Biceps (Thanks Vicki!)

Tuesday's workout:

Pull-ups (assisted) 5x5
DB bent over rows 20 lbs 3x10
Wide grip pulldowns 40 lbs 3x10
EZ curl bar curls 10 lbs 3x12
db curls 15 lbs 2x6 (my arms were shaking by the time I got to these!)
Back hyperextension machine 120 lbs 3x12

Abs machine: 25 @ 80 lbs 

Cardio: 20 minutes on bike, 1:2 ratio intervals.

If this isn't motivation.... (Vicki Royer)

Today's meals:
Breakfast: greek yogurt, prograde pp, strawberries, blueberries
Snack: Chocolate protein, frozen banana, milk shake
Lunch: chicken breast, quinoa, bell peppers
Supper: Spicy feta turkey meatloaf, brocolli
Lots of tea
Gallon of water

Lower Body Workout

Monday - Lower Body

Leg curls             60 lbs 3x15
Leg extensions    10 lbs 3x15
DB squats           25 lbs 2x15
DB calf raises      20 lbs 2x25
Plie squats           20 lbs 2x20
Kickbacks           20 lbs 2x20

Loved this quote from Vicki today!

MAKE IT HAPPEN

SHOCK EVERYONE!

My new favorite tea - hot or cold!  Bought it on Amazon

 

Chili Burgers/slaw/smoky bbq sauce/sweet potato wedges

This is delicious! (From Rachel Ray)

 

 

 

BBQ Sauce:

• 1 cup ketchup
• 2 large garlic cloves, finely chopped
• 2 tablespoons dark brown sugar
• 2 tablespoons dark amber maple syrup
• 2 tablespoons Worcestershire sauce
• 1 1/2 tablespoons cider vinegar
• 1 teaspoon smoked sweet paprika, 1/3 palmful
• Coarsely ground black pepper

Oil and Vinegar Slaw:

• 3 tablespoons cider vinegar
• 2 tablespoons honey or agave
• 3 tablespoons vegetable oil
• Celery salt and freshly ground black pepper
• 1/2 pound shredded cabbage slaw salad mix with carrot and purple cabbage
• 1/2 small red onion, very thinly sliced

Chili Sliders:

• 2 pounds ground sirloin
• 1/4 cup grated onion
• Montreal steak seasoning (recommended: McCormick) or coarse salt and black pepper
• 1/4 cup Worcestershire sauce
• 1 teaspoon dried marjoram or Mexican oregano, 1/3 palmful
• 1 teaspoon dried thyme
• 2 tablespoons ancho chili powder, a palmful,
• 1/2 cup beer (recommended: Brooklyn Ale)
• Vegetable oil or olive oil, for drizzling
• Sliced yellow sharp Cheddar, optional
• Good quality jarred refrigerated pickle slices
• 12 slider rolls or brioche rolls (recommended: Pepperidge Farm)

Directions

Put all the ingredients for the barbecue sauce in small pot and cook over medium-low heat until the sauce thickens and the flavors combine, about for 20 minutes.

Whisk together the vinegar, honey and oil, in a medium bowl. Stir in the celery salt and black pepper, to taste. Add the slaw mix and onions and toss together. Let the salad wilt up to 10 to 15 minutes.

Preheat a grill or griddle to medium.
Put the meat in a bowl with the grated onion and season with steak seasoning or salt and pepper, to taste. In a small bowl combine the Worcestershire with the herbs, chili powder and beer. Pour the herb mixture over the meat and mix thoroughly. Form the meat mixture into 12 sliders and drizzle with vegetable oil or olive oil. Put the burgers on the grill or griddle and cook for a few minutes on each side. Baste the burgers liberally with barbecue sauce. Top the burgers with Cheddar and let it melt, if you prefer cheese burgers.

Serve the burgers on slider rolls topped with pickle slices and the slaw.

 

Smoke Paprika Sweet Potato Wedges

Ingredients

• 3 small sweet potatoes, cut into wedges
• Salt
• 2 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons grill seasoning or lots of salt and pepper
• 2 teaspoons smoked sweet paprika, abut 2/3 palmful

Directions

Preheat the oven to 500 degrees F.

Put the potatoes in a large pot over medium heat and cover with water. Cover the pot and bring to a boil. Add salt, to taste, to the water and cook for 5 minutes. Drain and put them, while hot, in a bowl. Add the extra-virgin olive oil and the grill seasoning and the paprika and toss to coat evenly. Arrange the potatoes on a cooling rack on top of a baking sheet, so the heat can go all around the wedges. Roast until crisp, about 15 to 18 minutes.

June is here!

June is always a busy month - extra busy I should say.  Brady started weight lifting class early this morning at school at 7:30 and after that he has shooting camp until noon.  Besides that going on this week, he has 4 baseball games.  Aiden has 2 tball games.  Neil is still busy trying to get the fields planted.  And Summer is finally here!  I actually slept on the sofa downstairs last night because the bedroom upstairs was too warm.  Think it's finally time to turn on the central air.  Just a few weeks ago I was wearing my Ugg boots to a baseball game! 

This week's exercise plan is as follows:

Monday - home gym, legs on Bowflex.
Tuesday-Friday are at the gym with the ladies: 
     Tues: Back and Biceps, 16 minute tabatas
     Wed:  Chest and Tri's, 20 minutes elliptical
     Thurs:  Shoulder/Abs, 16 minutes tabatas
     Friday: Lower body

Supper tonight:

Skewered Shrimp with Black Bean-Lemon Rice
	SERVES 4 INGREDIENTS   Marinade/Dressing 3/4 cup   Pompeian Extra Virgin Olive Oil 1/4 cup   Pompeian Red Wine Vinegar 3 Tbsp.   lemon juice 2   medium garlic cloves, minced 1 1/2 tsp.   salt 3/4 tsp.   coarsely ground black pepper   Skewers 24   large raw, headless, peeled shrimp, with tails on (about 1 pound) 24   whole green onions, trimmed to 6 inches in length 24   cherry tomatoes 2   poblano chili peppers, seeded and cut into 24 pieces 8   12-inch bamboo skewers, soaked in water   Rice 3 cups   hot cooked brown rice 15 oz.   canned black beans, rinsed and drained 1/4 cup   chopped cilantro 3 tsp.   grated lemon zest Preparation Whisk marinade ingredients in a small bowl. Reserve 1/2 cup of the mixture in a separate bowl and set aside. Place shrimp in a resealable plastic bag, pour marinade over shrimp, seal tightly and coat well. Refrigerate 30 minutes, turning frequently. Remove shrimp from marinade (reserving marinade). Place shrimp on skewers, alternating with the tomatoes, chilies, and onions (folded in half). Preheat grill on high heat. Brush skewers with reserved marinade and cook 4-5 minutes on each side or until shrimp are opaque in center. Place the remaining marinade in a small saucepan on the grill to heat slightly. Toss the rice with the black beans, cilantro, and lemon zest. To serve, top rice with skewers and spoon the remaining marinade over skewers.

This week I turn 41.  Yikes.  Enuf said!