70.3 Ironman Accountability Week 4

70.3 Ironman Accountability 

Week 4

WK 4
Su Rest Day 
M: S & R 0:30 Z2 
T:  B Trans: 0:30 Z2 (QC) & R 0:15 Z2 
W: S & B 0:30 Z1 (100+ RPM)
R:  R 0:45 Z2 
F:  B 1:30 Z2
S:  R 1:00 Z1 to Z2 
Totals 7 -hrs
S2-hrs B2.3-hrs R2.3-hrs 

What I did:

ALSORARE

ALSORARE

Stands for : ALWAYS , Sometime, and Rarely
Always:
1 Read your Bible.
2 Pray before you eat. Even if you are snacking pray!
3 Commit yourself to being aware of when you’re full and stopping.
4 Ask the Holy Spirit to allow you to know when you are done, how much to eat, also to make it clear and give you strength when to stop eating
5 When you eat sit and don’t stand. You will eat less.
6 DRINK WATER WATER WATER WATER at least 64 oz.

7 Go threw your pantry and pre-pick what you can eat then you’ll be less likely to make bad choices.
8 Try to stay away from soda and sugar drinks. Worthless calories! For every soda or caffeine you drink you must drink 2 glass of water.
9 No eating after 7/7:30 (NEVER past 8pm)

10 Work out! Stay committed to exercise. Do not give up or in. God will bless your body. Pick up your mat and walk!

11 Walk, bike ride with your kids & family. If you need exercise so do they. \

12 Choose to eat healthy
Have healthy food on hand
Meat or main dish should be the size and depth a women’s palm
Side dish: 1 helping no bigger than your fist ideally ½ the size of it
Eat a lot of fruit & veggies, without the butter and sweet stuff on it
Wheat (I must have fibber)
Oatmeal is good with “flushing”

Healthy Finds at Starbucks From SparkPeople Members Food Item Calories Thumbs-Up Count Comments Starbucks, tall non-fat latte* 100 calories 7 4 starbucks vanilla latte Nonfat Tall no-whip* 170 calories 7 2 Wrap, *$, Spinach, Tomato, Feta & Egg* 240 calories 7 2 Starbucks, Reduced Fat Turkey Bacon Egg and White Cheddar Sandwich* 350 calories 6 2 Tall Misto (nonfat) Starbucks* 60 calories 5 0 Starbucks Caffe Mocha w/non-fat milk, no whipped cream* 220 calories 5 2 Starbucks Caramel Light Frappuccino (Tall)* 140 calories 5 3 Starbucks Mocha Light Frappuccino, Tall (12 oz)* 110 calories 4 0 Starbucks Cinnamon Dolce Latte- iced, nonfat, no whip* 310 calories 2 4 Starbucks Vivanno - Orange Mango Banana, Grande, Nonfat* 240 calories 2 0 Starbucks Chai Tea Latte Soy Tall* 190 calories 1 0 Starbucks Petite Vanilla Scones, 1 mini scone* 90 calories 1 3 Starbucks Cappuccino - Tall with whole milk* 120 calories 1 1 Starbucks Grande Cappuccino* 150 calories 0 1 Starbucks Ham & Egg Frittata* 370 calories 0 0 Starbucks Soy Misto Grande* 110 calories 0 0 Starbucks Mocha Light Frappuccino, Tall (12 oz)* 110 calories 0 0

Eating Healthy at Starbucks

From SparkPeople’s Editors

Starbucks offers far more than coffee. In addition to bakery items, you can grab a nutritious breakfast and plenty of other quick snacks. Opt for lighter coffee drinks, but remember that you shouldn't be drinking most of your calories. 

• Grab breakfast with your morning cup of joe. Choose a bowl ofoatmeal with your choice of dried fruit, nuts and/or brown sugar; the Power Protein Plate with cheddar cheese, fresh fruit and a hard-boiled egg; or a whole wheat bagel with peanut butter. Calories for these breakfasts range from 140-330, with 2.5-16.0 g of fat. 
• While muffins, Danish, donuts and breakfast breads are delicious, they are also very high in fat and calories and are not the best choices. 
• Brewed coffee (black) and teas have little to no calories. It's extras like milk, sugar, flavored syrups and whipped cream that add up--especially in blended and specialty drinks. "Hold the whip," to save 80-130 calories and 8-12 g of fat. Ask for reduced fat or skim milk instead of whole milk and you'll save up to 140 calories and 19 g of fat, depending on the size of your drink. For added flavor without calories or fat, try a sugar-free syrup. 
• If you are interested in a little more flavor from your hot coffee or tea, here are the lowest-calorie "tall" (12 fl oz) options: 
• Nonfat Tazo Green Tea Latte (130 calories, 0 g fat)
• Nonfat Cappuccino (80 calories, 0 g fat)
• Nonfat Caffe Latte (120 calories, 0 g fat)
• Nonfat Sugar-Free Vanilla Latte (120 calories, 0 g fat)
• Steamed Apple Cider (180 calories, 0 g fat)
• Caffe Americano (10 calories, 0 g fat)

• If you want chilled beverage on a warm day, try these "tall" (12 fl oz) coffees and teas:
• Light Blend Coffee Frappuccino (110 calories, 1 g fat)
• Light Blend Coffee Caramel Frappuccino (140 calories, 1.5 g fat)
• Shaken Tazo Iced Passion Tea (60 calories, 0 g fat)
• Shaken Tazo Iced Black Tea Lemonade (90 calories, 0 g fat)
• Nonfat Iced Vanilla Latte (120 calories, 0 g fat)
• Nonfat Iced Caramel Macchiato (140 calories, 1 g fat)
• Iced Coffee with syrup added (60 calories, 0 g fat)

Starbucks provides nutrition info on its website.

Layered Chicken Enchilada

Layered Chicken Enchilada 

The Ingredients:

leftover cooked chicken (about 2 cups)
28 oz of homemade enchilada sauce 
2 peppers (yellow, green, orange or red)
1 can black beans, drained and rinsed
6 corn tortillas
2 1/2 cups shredded cheddar cheese

1 can sliced black olives

The Directions:

combine chopped or shredded chicken with the enchilada sauce

Then start layering the following ingredients into a 6x4 dish:

corn tortillas 

chicken mixed with sauce
chopped pepper

black beans

olives

cheese

Repeat layers. Finish with a handful of cheese. Add a tablespoon of water to the bowl that had the enchilada sauce and chicken then pour that on top. 

Cover and cook on low for 4-6 hours in a crock pot or put in the oven for 45 min. 

Serve with a some light sour cream if desired. 

Enjoy!
Coach TIA

Just Do It part 2

Working out effects my body: health and weight. It is extremely beneficial. If I let myself go I have so many physical problems.
I need to set and example do I want my children to have an unhealthy lifestyle. Are I reaching my children to sin /overeat/ bad habits to die early. Stop the cycle now and just do it.

Don’t think about it! Just do it! It’s worth it! When I think about it I don’t do it. I cannot give into Laziness. Laziness is a tool of the devil, and we are not going to let him win. We will choose Christ.

It is not about the body shape. I gained 5 lbs when I stared to use weights, but I lose inches. You should always measure in inches before weighting yourself.

Hardiees Turkey burger

Turkey burger
Serving Size (g) 254 Total Calories 460 Calories From Fat 150 Fat (g) 17 Saturated Fat (g) 4 Cholesterol (mg) 75 Sodium (mg) 930 Carbohydrates (g) 47 Dietary Fiber (g) 4 Sugars (g) 12 Protein (g) 31

N.I.C.K. 5K Run, Walk & Crawl and Health Fair

Nick 5K Run, Walk and Crawl (click to register)

Date

Start: Saturday, March 23, 2013

Address

425 Ruby Lane
Fairview Heights, Illinois

Category

Price

N.I.C.K. 5K

Individual	$20.00

N.I.C.K. Kids races

Individual	$5.00

Family Registation

Group-registration team Age group/open	$60.00

Registration Closing Date

Thursday, March 21, 2013 @ 11:59 PM US/Alaska

Description

N.I.C.K. 5K

The race is in memory of Nick Brown, who went to be with his Savoir on Aug 20th, 2012.

The 5K will be for all ages wanting to participate run or walk.

The *donation is $20 for the 5K with a max family donation of $60 for up to 5 people.

There will be shorter distance races from crawlers up to 13 years old.

The *donation is $5 for each child.

* Donations for the race go to the Nick Brown Youth Fund.

The N.I.C.K. Health Fair will be directly after the run at 9am a and will focus on how to become and stay healthy.

N.I.C.K. = Now I Can Know

Health Fair Day Information on:

Personal health

Nutrition - meal planing - menus

Physical fitness - workouts

Support Groups

Senior Adult, Men's, Women, Youth Groups

Running plan for Couch to 5K

Weight loss plan

I Don't Do Diet

I Don't Do Diet Teen

Jesus Love

Discipleship

The N.I.C.K. is a FREE community out reach project feel free to invite everyone.

Prior to the N.I.C.K. Heath Fair day

A FREE

I Don't Do Diet Jan - Feb 4pm

I Don't DO Diet Teen Feb - March 5:30 pm

Classes will be taught on Sunday evening.

If you are interested in learning how to lose weight and get healthy in a Biblical way contact First Baptist Church at 618-397-4720

There will be a kick off to sign up for the race, weight loss challenge, and nutritional guidance to help for race day on January 6th at

First Baptist Church Fairview Heights

10401 Lincoln Trail, Fairview Heights, Illinois 62208

http://www.fbc-fh.com/

5K RUN MAP

http://www.mapmyrun.com/routes/view/142852295

Event schedule and times

8 am for the 5K

9 am will start the crawlers race and the Health Fair

9:15 am 1 year olds

9: 25am 2 year olds

9: 30am 3 year olds

9:35am 4 year olds

9:40am 5 year olds

9: 50am 6 year olds

10 am 7 year olds

10: 10am 8 year olds

10:20am 9 year olds

10:30am 10 year olds

10:35 11 year olds

10:40 12 year olds

10:45 13 year olds

More Information

Click here to view the event organizer's website

Map

Route: N.I.C.K. 5K Route 

Location: Fairview Heights, IL 

Distance: 3.1 mi

TOOLS I USED TO GET AND STAY HEALTHY:

TOOLS I USED TO GET AND STAY HEALTHY:
1. HEART RATE MONITOR

2. Knowing my Basal Metabolic Rate (BMR)
http://www.sparkpeople.com/r
esource/nm_articles.asp?id
=385

3.Knowing my Body Mass Index (BMI)
http://www.sparkpeople.com/r
esource/calculator_bmi.asp

4. Knowing my Max Hart Rate Goals and Getting there by doing the following:

HR ZONES:
60-70% Endurance, Aerobic, Recovery and Fat Burning
I do this 5 days a week for 80-140+ minutes a day

70-80% Improving Aerobic Fitness and Fat Burning
I am in this zone for 15 +/- minutes 3-4 days a week in a 60 minute work out

80+ 90% Increase Athletic Performance
I am in this zone for 45+/- minutes 3-4 days a week in a 60 minute work out.

90% to 100% The Red Line Zone is for helps to develop speed.
This zone is only for short bursts during a work out a 1-3 minutes 3-5 times a work out

Cauliflower Pizza

This is a recipe submitted by Amy R.

She made this and loved it.

Cauliflower Pizza

Ingredients

1 cup cauliflower, grated

1/2 cup shredded light mozarella cheese

1 egg

1 tsp oregano

2 tsp basil

2 tsp parsley

1/2 tsp fennel

1 green pepper

1 onion

1 tomato

Garlic powder, to taste

Directions

Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it.

Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.

Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

Thanks Amy,

Coach Tia

Simple Yummy Red Sauce

I get asked for this recipes a lot. I thought I'd share it =-)

This is a very simple red sauce to put over any healthy pasta, turkey meat balls, chicken, or anything really.

Simple Yummy Red Sauce

1 can 12 oz Tomato Sauce - low sodium
1 can 28 oz Diced Tomatoes - low sodium

1 can 28 oz Chunk Tomatoes - low sodium

1 Tbp Basil
1 Tbs Oregano

1/2 Tbs Minced Garlic

(All the above can be fresh or died.)

1/2 tsp Pepper

1/2 tsp Salt

3 oz. tomato paste (optional - this is for those who really like a tomato flavor & very thick sauce)

Put all ingredients in a heavy bottom pot or slow cooker. Let cook for 10 to 40 minutes on stove or 2-3 hours in a crock pot. The longer you cook it the stronger the flavors in the sauce will be. Once bubbly put in hand blender and blend to consistency you like. I blend for about 1 minute. I like it on the slightly thicker side.

EXTRAS:

For added depth of flavor add a fresh blended tomato. It really adds a fresh taste.

If the kids aren't eating with us I will add 10 oz. ROTEL Diced tomatoes to make it spicy.

This is freezable! Make sure your sauce is 100% cool and put into an air tight container. It will keep in the refrigerator for 1-2 weeks and in the freezer for 3 or more months. You will need to add tomato puree to the sauce after it is thawed or it will be a little watery.

Enjoy!

Coach Tia

Nutrition Facts

20 Servings

Amount Per Serving

Calories 23.7

Total Fat 0.1 g

Saturated Fat 0.0 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.0 g

Cholesterol 0.0 mg

Sodium 220.8mg

Potassium 146.7mg

Total Carbohydrate 5.1 g

Dietary Fiber 1.2 g

Sugars 2.9 gProtein 1.0 g

Let's Get Healthy, Coach TIA