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BeckaSkiís Mission to Get In Shape for Ski Season and Life
Thanks, honeybuns. I thought of you a couple of weeks ago while I was hiking in the North Cascades. It would have been too hot for your taste, but the views were incredible!
Last week and the long weekend were pretty uneventful. I went to eastern Washington to hang out with some friends and ended up having gin for dinner on Saturday night. It was fun, but Sunday wasnít so much. I would have made better choices if I was able to go out and enjoy the great weather we are having, but little flap of cartilage in my knee says no. So if I canít go out and hike, bike, walk, recreate, why not stay in and get super drunk? Iím not allowed to return to activity until I have full range of motion with no pain, which is very much not the case. I start physical therapy later this week. Hopefully it will help, but Iím not banking on it.
Back in the real world, Iím making smarter choices. Iíve been eating a lot of duck eggs lately, since we can get them with our CSA. Breakfast today was a scrambled duck egg and a latte. Lunch will be a salad with bacon, avocado, tomato, and blue cheese dressing (sort of like a BLT sandwich, but different). Dinner will be shrimp Florentine, minus the pasta. I was sorting through my recipie collection recently and realized that I donít have to toss stuff out just because of the pasta/rice/grain, I can make the sauce a bit thicker and eat it with a spoon or find more veggies to put in it. The shrimp Florentine will be my first experiment along these lines, hopefully it works out ok. Iím planning to head to the gym this afternoon to do as much lifting as I can. Iím envisioning, negative pull ups with the smith machine (feet on the ground) balanced with inclined push-ups. Maybe some dead lifts, upright rows, and overhead presses (should probably just combine that into one explosive movement, knee would be mad though). Back extensions would be great, along with some exercise ball ab work. It feels so wrong to focus on my upper body in the fall Ė itís time to get in shape for ski season.
Oh, how I envy you that view! You are right, though. If I try to hike in the heat, it is torture rather than enjoyment. Where is the fun in that?
Once in a while, getting drunk with someone you enjoy can be fun. It is the morning after that isn't too fun!
Of all the paths you take in life, make sure a few of them are dirt.
And the whole rest of the day after... considering how much gin we drank...ugh. I may be off it for awhile.
I followed through on my gym plans. It's weird to be quick in and out of the gym with no real warm-up (not supposed to run, bike, elliptical, or walk much, so what else is there?)
The spinach florentine experiment turned out amazing. I'm already looking forward to throwing a few cherry tomatoes in with the leftovers for lunch. This is also handy since most of the ingredients are things that we keep in the freezer, so it can be a good poor planning dinner.
Shrimp Florentine with Caramelized Garlic - from Cooking Light (issue unknown): Garlic:
1/2 tsp salt
20 cloves garlic, peeled
Preheat oven to 350
Combine garlic, salt, olive oil, put in roasting pan, and roast in oven for 25+ minutes until browned, stirring occasionally.
1 pound medium shrimp, peeled and deveined
1 tbsp butter
3/4 c half-and-half
1/2 c chicken broth
1/2 c grated parmesan cheese
1/4 tsp salt
1/4 tsp crushed red pepper
1/8 tsp black pepper
2 c frozen loose leaf spinach, thawed, drained, squeezed dry
1. Heat oil in large nonstick skillent over medium-high heat. Sautee shrimp until done, remove from pan.
2. Melt butter in pan over medium heat, stir in half-and-half, broth, cheese, salt, peppers. Cook until cheese melts, stirring constantly.
3. Stir in shrim, spinach, and roasted garlic until everything is warm.
4. Serve as is in a bowl.
Or perhaps with some roasted spaghetti squash? Or with some fresh tomato? Or...
I was a little fast and loose with my spices, way more on both peppers, and over on the cheese
FWIW, nutrition for the day:
Protein: 120 g
Carbs: 55 g
Fat: 115 g
Calories burned: 2100 (being injured is putting a huge cramp in my calorie burning style)
Last edited by BeckaSki; 09-04-2012, 09:09 PM.
I worked out an awesome trade with my colleague. His wife raises chickens in a pasture by their house. My husband is an avid fisherman (the salmon are coming in now). And so we traded. He brought me 3 chickens that just last week were wandering outside doing chicken-y things, and I brought him the filets from the last 2 fish the hubs caught and some of last year’s smoked leftovers. I’m pretty excited about eating those chickens.
Yesterday I broke the doctor’s orders and went for a swim. I did 1500 yards (or maybe meters, not sure of the units on the pool) in 30 minutes utilizing both arms and the good leg for freestyle. I’m thrilled that with only 3 functioning appendages I can still swim fast enough to pass the Red Cross lifeguard exam.
This morning was my first physical therapy appointment with the knee injury. I’m seeing the same PT that I saw 4 years ago when I had what can only be described as “flu of the knees.” They were both constantly achy and painful with any movement. Turned out I had a significant weakness in my gluteus medius which was causing tracking problems, and some hard work sorted it out. She was thrilled at how strong my glutes are and noted that I don’t have any muscle imbalance, which is awesome. She evaluated the stability of my injured knee – and found it stable ligament-wise. With the strength and stability I currently have, she wants to see the MRI images (which the doctor forgot to send over, grrr) before prescribing any exercise. She also encouraged me to cycle and start lifting again, with pain as my guide, to make sure I don’t lose any of my strength. Hooray for being allowed to move again!
I wasn’t hungry last night after swimming, which is bizarre, but I ate some dinner anyway since I had to cook some meat to be able to have it in my salad today.
B – 2 scoops protein powder, 1 scoop peanut butter powder (oh yes!), 1 TBSP heavy cream
L – leftover shrimp Florentine
D – Ground lamb, avocado, sour cream
B – duck egg and latte
L – salad with lamb, olives, feta, tomato, cucumber, celery, olive oil & vinegar
D – probably going to be some steak and sweet potato after the gym. Hooray for the gym!
Thanks Annieh! You've got some pretty delicious views down in NZ, yourself. My husband and I visited the South Island for our honeymoon in the August of 2007. We did our best to ski despite the lackluster winter, and spent much of the trip agog over the scenery. We keep threatening to go back in the spring or fall to do a bunch of hiking.
Cycling at the gym was such a joy today. I went slow with low resistance, just spinning along as directed, but it was so nice to be moving. If I get this crazy about not being active for 2 weeks, I'm not sure how I could handle a serious injury. I'm sure I would, of course, but I would be cranky.
Dinner tonight was actually a beef/bacon/cheddar burger patty. I wasn't super hungry, and the steak can easily marinate another day.
Nutrition for the day:
Protein: 102 g
Carbs: 28 g
Fat: 137 g
Calories In: 1775
Calories Out: 2500
I posted a video of me skiing (deep powder on rockered skis) to my Facebook page (I'm so ready for winter), and my high school ski racing coach corrected my technique in the comments. I laughed so hard because ski technology and geometry has changed so much and the conditions called for a completely non-race techniqe that her comments were just totally out of touch. So now I think we're going to have a debate, and it will be great. I love her dearly, but she is still slightly terrifying.
Off to go pack up the camping and rafting gear so we can head out at a reasonable time tomorrow afternoon for the mountains!
We are headed over to the east side of White Pass, so not the spectacular high mountain scenery. In the fall, they release water from Rimrock Lake to supplement the irrigation/fish flows in the Yakima River, since most of its natural flow has died down by now. The water flows from Rimrock down the Tieton River, which is some of the best not-too-hard-yet-super-fun whitewater in the state, so we're headed over for a boating/car camping weekend with some friends. We'll probably run the same section of river twice, once tomorrow and once Sunday, then head home.
A friend posted this article this morning on facebook: How to make your weekend more awesome.. It sort of made me laugh, because, duh? Of course not sitting on your butt watching TV and consuming too much don't make you happy.
My favorite quote about the effectiveness of various activities on increasing your happiness:
The least effective strategies are gambling, shopping, smoking, drinking, eating, playing video games, surfing the Internet, and watching TV or movies for more than two hours.
Rafting over the weekend was a blast! I didn’t get to take any pictures while rafting because I was constantly rowing. The river is a great whitewater run, with lots of obstacles and big waves (at least in proportion to the size of the river) and requires constant rowing since there aren’t any eddys to pull over in with the river running bank full. Hopefully my passengers snagged a few. Camping was great too – grilled salmon, steak, corn, and broccoli for dinner. We got treated to some thundershowers Saturday night. I know most people would be unhappy about this, but having grown up with thunderstorms in Colorado, I really miss them living in Western Washington where there just aren’t any. The storms were the perfect sort too, loud and grumbly, without too much rain – so I didn’t have to worry about the tent leaking.
The physical therapist wants me to start pushing my knee a little bit. Doing one new type of activity (impact, rotation, full range of motion, etc) each day so I can figure out which things it can handle. Yesterday with the therapist, I did some lateral agility work and some step-ups on a box. Then did some cycling with more resistance, intervals, and standing climbs at the gym. All of that worked out pretty well. I also stopped by the MRI center to get a disc of my images. I think MRI technology is amazing. It’s so neat that you just hang out in this machine and they can take pictures of your insides from all sorts of angles. Boggles the mind. Here’s one of mine, just since I think they are so cool. In looking at the images, I can clearly see that my ACL and PCL are intact (hooray!) but I don’t know how to identify the cartilage damage that’s causing my woes. I have a follow up appointment with my doctor next month, so maybe she can show me then.
Last edited by BeckaSki; 09-12-2012, 09:16 AM.
Reason: image tag malfunction
Last week I was acutely jealous of the leftover lasagna someone had in the fridge at work for their lunch. ACUTE jealousy. I nearly stole the lasagna and ran away to scarf it down sort of jealous. Luckily, I realized I would be a horrible person for stealing someone elseís lunch, and Iíd be in a mid-afternoon coma from the noodles, so I ate my salad instead. But the call of the lasagna continued. It didnít occur to me to search the forums for a recipe until after Iíd already concocted this beauty:
Didnít matter though, since my primal lasagna was so good, and now itís in the fridge at work tempting others. Mwahahaha.
1 lb ground beef
1 jar pre-made tomato sauce (I used ariabatta sauce with San Marzano tomatoes and no crap in it)
16 oz ricotta cheese
1 cup mozzarella cheese
Ĺ cup parmesan cheese
oregano, basil, thyme, salt, pepper, as desired
Slice (used the mandolin on the thinnest setting):
1 yellow squash
Repeat until ingredients are gone.
Bake at 350 for 30-45 minutes or so until it seems done. It was a little juicy, and in hindsight, salting the zucchini and squash and letting it drain a bit would have helped, but oh well, I like a little sauce in my lasagna.
Saturday I participated in the Hell Run, which is a 5K obstacle course much like the more famous Warrior Dash which I did in August in Colorado. It was a lot of fun, more muddy than the Warrior Dash. My trainer and two of his other clients and I ran together, which was great. The woman in our group is making some awesome progress (not sure what she's eating) and has lost 75 lbs since she started exercising, and the guy has lost about 30.
I cut 17 minutes off my time with the Warrior Dash (hooray for running closer to sea level instead of at 9,200 ft!) My knee did reasonably well, which was a pleasant surprise. I figured I would have to walk the whole thing, but when I started jogging it felt ok, so I stuck with it. It did get a little sore with some of the crouching and crawling obstacles, so I iced it well and loaded up on ibuprofen when I got home and it seems to be back to where it was (not better, still injured, but not awful) now.
Mud and hard contacts don't mix. Next time I do one of these, I'm wearing my prescription sunglasses.
Yesterday I didn't feel like exercising, so I dind't. I went home and did some of my physical therapy stretches, then had dinner and went to bed early. I've been sleeping poorly lately, which greatly reduces my motivation for the gym.
B - scrambled eggs, coffee
L - leftover lasagna
D - venison stew, red wine, dark chocolate
Protein: 123g (31%)
Carb: 60 g (16%)
Fat: 86 g (53%)
Calories In: 1590
Calories Out: 2160
I have been hanging out on a plateau in the mid-upper 170ís all summer long which has been profoundly frustrating. I realized recently that some of the pants Iíve been wearing to work, the slightly too big ones, were purchased for job interviews at the end of college, 7 years ago. I didnít gain much weight in college (graduate school and my first years of work took care of that), so thereís a solid chance that this plateau is a place my body knows how to be stable. When I lost weight the CW way a few years ago, this weight is where I bottomed out as well.
Iíve been thinking with the entrenchment of this particular plateau, perhaps I need to do something different, so Iíve expanded my twitter following and blog-reading to the sports nutrition/figure competition world (which is a controversial and wild place - if you thought some of the factions in the Primal/Paleo circle were warringÖhoo boy, stay out of the sports nutrition arena). Donít get me wrong, at 30% body fat and my limited skill set, Iím not an elite athlete or aspiring figure model, but my activity level and training regime are a lot closer to that of an athlete than of someone who is obese, sick, and has a malfunctioning metabolism. I donít feel generally unwell the way I did before I first started eating Primal. I actually feel really awesome, but Iím not seeing the results on the scale/mirror/pants size (name your vanity measurement device of choice). Since fitness is 80% or more what we put in our mouths (as Mark and others say), perhaps I need to adjust what I put in my mouth to fit the reality of my life now? And since Iím more of an athlete than the broadest ďdiet planĒ audience (which Mark admits the PB is written for) maybe I need something different?
I brought this up to my Trainer last week, since when I started training with him in February; I told him I wanted to lose 30 lbs this year. Iím about 1/3 of the way through that, but I have been STUCK. Trainer was pleasantly surprised that Iím ready to listen to his philosophy on nutrition, since I havenít been up to this point. He comes from a high-level MMA background, and eats really well. Like MMA is a blend of fighting styles, he doesnít assign himself to one particular eating style, beyond ďcleanĒ, but I have a reasonable amount of faith in what heís coming up with since weíve talked and hung out enough that I know how he eats. I told Trainer that he was never going to convince me to start eating grain, (which is the opposite the problem he has with a lot of clients) and that Iím willing to adjust my current typical macronutrient profile (35% protein, 55% fat, 10% carbs), and Iím fairly willing to adjust my meal timing, but Iím not super keen on fasting based on my limited n=1 experimentation on the subject.
So I have an appointment with him this afternoon Ė general training, but Iím also expecting to get my marching orders on nutrition. I have a pretty strong suspicion heís going to want me to cut out dairy, and eat more carbs (maybe even rice? that could be awesome, I love a good stir-fry). Other than that (like the ratio of macronutrients in the diet is no big deal), it seems like thereís not a whole lot to change. Iíve already done the hard work of cutting out the non-primal stuff out of my diet.