Broccoli and Quinoa Casserole

Here's the recipe for the Broccoli and Quinoa casserole that I made during week 3 (Original recipe is here).

This is the photo from the site where I found the recipe

You will need:

One 10 oz can condensed Cream of Broccoli soup (or mushroom), low-sodium if you prefer
1/3 cup reduced fat mayonnaise (original called for 1 full cup. WOW.) 
2 tablespoons milk
1 1/4 cups reduced fat shredded cheese (cheddar, colby-jack, etc)
1/2 teaspoon Splenda/sugar
1/4 teaspoon black pepper
Dash freshly grated nutmeg
2 cups cooked broccoli 
1 1/2 cups  COOKED quinoa (see note)
Feshly grated Parmesan cheese

To cook quinoa:
3/4 cup quinoa
1 1/2 cups water
1/4 teaspoon salt

Directions:
-Rinse quinoa in a fine sieve until water runs clear.  In a small saucepan combine the quinoa, water, and salt.  Bring to a boil over high heat.  Reduce heat to low and cover.  Cook for 18-20 minutes, or until fluffy and the white ring/tail is visible.  Fluff with a fork.
-Preheat oven to 350 degrees and coat a shallow (8×8 in or 5-6 cups) casserole dish – or individual ramekins – with vegetable cooking spray.
-In a large bowl combine the soup, mayonnaise, milk, shredded cheese, Splenda, pepper, and nutmeg until well mixed. Stir in the quinoa and broccoli.
-Spoon mixture into prepared casserole.  Sprinkle on a couple tablespoons of Parmesan and bake for 35-40 minutes (20-25 minutes for ramekins) or until bubbly on the edges and golden.

Makes 8 generous 1/2-cup servings.  Per Serving (estimate): Calories 199,  Protein 10 g; Fat 9 g; NET Carbs 14 g; Fiber 2 g; Sugar 1 g; Sodium 297 mg

This is a photo of my casserole...doesn't look quite as pretty, but it tastes delicious!

Weekly Tip: Buy New Gear!

Buying new workout gear can have an immediate and significant impact on your desire to stay fit since you get excited to try it out!  Obviously we're not all rolling in dough and can't afford to be constantly buying new stuff just because our motivation has dwindled a little, but every once in a while spending a little money on things that will encourage you to continue can be very helpful.  My recent purchases include:

New workout capris!  (You can find really inexpensive ones at Target)

New Swimsuit and Goggles! I blend right in with the water ;)

A Heart Rate Monitor, the Polar FT4F (yes, I burned 643 calories in an hour! I AM SUPERWOMAN!)

A Crock Pot!

 All my new swag has encouraged me to keep going.  In my opinion, you can never have too much workout gear, especially since it takes away the excuse of "I can't go workout, all my workout clothes are in the laundry."  The swimsuit was actually a necessity, I can't exactly glide through the pool when I'm worried about my bikini falling off.  The Heart Rate Monitor is one of my favorite purchases because now I'll be able to track my heart rate to make sure I'm in the right zone for burning fat and have a more precise idea of how many calories I burn during all my different activities.  Last but not least, my new Crock Pot will motivate me to learn how to cook even more delicious, healthy meals.  Hopefully my next purchase will be a new pair of sneakers!

What are some things you've bought recently  or want to buy soon to contribute to your health and fitness goals?

Week 3 Update

Week 3 was a complete success!  I really tried to be SUPER EXTRA good last week, and in the end it definitely paid off.  I met my workout goals, tried a new class, cooked something new, and saw results.  Here's what you missed:

Physical Activity:
-2/16/13: ran on the treadmill for 45 minutes
-2/18/13: ran on the treadmill for 25 minutes, then used the elliptical for 20 minutes
-2/19/13: took the BODYATTACK class
-2/21/13: swam laps freestyle for 30 minutes, 700 meters total

When I run on the treadmill, I actually do a combination of walking and running, since I'm just starting out and I want to ease into it, but it is mostly running.  Typically I'll warm up by walking for 1 song on my iPod, and then I'll run for 3 or 4 songs in a row, and then walk for a song, and then run again etc.  This week I realized one day that I had run for a mile straight without stopping, and it was such an accomplishment!  As I continue I'd like to start focusing on running longer distances at a time.  

I can also tell that I'm improving with swimming and this was only my third time going.  I swam 100 meters more than I normally do in the same amount of time.  I don't get tired as easily, and I can swim faster.  Hooray for progress!  I also took my own advice and tried a new class, les mills BODYATTACK.  Such an intense workout, and I can't wait to go back for more this week.  I have a feeling that class was a big reason why I saw such great results last week.

Food:
My dad was in town visiting last weekend so I ate out a lot, but I practiced a lot of self control, which was definitely not easy!  One night we went to a seafood buffet...aka temptation central.  I tried a little bit of everything, and let myself eat some of the not-so-healthy items; I just made sure to not overeat and when I was full, I stopped.  I even let myself get dessert!  Saturday we went to brunch and instead of ordering my usual favorite, Eggs Benedict, I opted for a Mediterranean Omelette with spinach, tomatoes, and feta cheese.  The dish came with hashbrowns that I only picked at.  These are the kinds of changes I'm trying to make that I can be happy with.  I still eat things I like, I just don't overdo it.

Cooking:
One of my initial goals for this challenge was to start learning how to cook things myself, and I'd like to try to learn how to cook 1 new thing each week.  I need to learn how to make things for myself instead of relying so much on prepared foods, and I've been finding a lot of yummy, healthy recipes online that I'd like to try out.  Week 3's recipe was a really simple but delicious dish:

Broccoli and Quinoa Casserole!

Quinoa is something I had been wanting to learn how to cook, since it's a grain but it's also a complete protein and so good for you.  It's an excellent substitute for rice or pasta!  This recipe was so easy, which I need because I have practically zero experience in the kitchen.  I found this on Pinterest, but the original recipe can be found here.  I was able to eat the casserole all throughout the week and didn't have to feel bad about it!  More cooking adventures to come, but now on to the moment of truth...

Weigh-In:
Even though I tried to be really good all week, I was really nervous that I might not have lost any weight during week 3.  I wasn't really noticing any physical changes, so I was more than pleasantly surprised to get on the scale Saturday and see that I lost...

3 POUNDS!!!

That's right, I lost 3 pounds in 1 week!  I was ecstatic.  I have now lost a total of 6 pounds in 3 weeks and I have 12 weeks left to lose the remaining 9 pounds.  I know that the more weight you lose, the harder it becomes, so I remind myself that while this progress is fantastic, I may plateau at some point and have weeks where I don't lose anything, so I'm trying not to get ahead of myself.  All in all, I'm really happy with how week 3 went and I'm reassured that I'm taking the right steps towards a healthier me. 

Any tips or questions you'd like to share with me are greatly appreciated, especially delicious, easy, healthy recipes that I can try!

Workout Song of the Week: Young the Giant

Alternative rock can be a great motivator fitness-wise under the right circumstances.  The perfect example of this is my latest workout song of the week: Young the Giant "My Body"

This song is great for getting motivated because in addition to its steady, building beat, the very lyrics of the song embody what a lot of us need during our workout, that push to continue. "My body tells me no, but I won't quit, 'cause I want more..."  The chorus alone is enough to give you that extra push you need!  It's a great song to have blasting when you're trying to run off your stress on the treadmill or do that extra set of pushups.  In doing a little research (and by research, I mean Wikipedia) it turns out the song actually came about due to the band letting out their frustrations during a particularly challenging time.  That message definitely translated through and made this song a great motivational jam to turn on when you're ready to really work!

Sidenote: It doesn't hurt that this song was used in one of the very first episodes of the show "Teen Wolf" on MTV (Don't judge me!), so every time I hear it I can't help but picture a super hot, buff lacrosse player/werewolf working out and getting fit, which is great motivation!

Weekly Tip: Change it up!

It's really easy to get stuck in a routine when it comes to working out.  We tend to stick with the same activities over and over once we find something that works.  The problem with that is that your body can adjust to anything, and after a while the same routine becomes less effective unless you keep turning up the intensity.  I recognize that problem in myself a lot, I pick a machine at the gym and use it over and over, etc, which is why my latest tip is to TRY SOMETHING NEW!

Whether it be a class at the gym, a new cardio machine, or some new strength training exercises, you should always be switching things up.  If you usually run indoors, try running outside once a week.  If you typically stick with the treadmill, try using a bike or the elliptical.  Not only does this keep your body on its toes, but it also keeps things interesting for you, which can prevent you from getting bored and giving up.  To give you an example, last night I tried a  fitness class called BODYATTACK for the first time at my gym.  It's part of the Les Mills program and it's described on their website as a "sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises."  Let me just say that this was one of the most intense workouts I've had in a long time.  The instructor informed me that people typically burn anywhere from 500-700 calories per class (it's an hour long).  My body sure is sore today, but it was totally worth it.  I'll definitely be taking the class again as a way to switch things up throughout the week.

What kinds of activities have you been wanting to try but haven't yet?  Whatever it is, go out there and do it!

Week 2 Update

Well, week 2 went very well and I'm happy to say that I have not lost my motivation yet!  I managed to exercise 4 times throughout the week and despite a few challenges I faced in regard to food, I still made some good progress.  Here's the recap:

Physical Activity:
-2/9/13: ran on the treadmill for 45 minutes
-2/11/13: ran on the treadmill for 25 minutes
-2/12/13: swam laps freestyle for 30 minutes, 600 meters total
-2/14/13: used the elliptical at the gym for 30 minutes, then walked at an incline of 12.0 and a speed of 3.0mph on the treadmill for 10 minutes

I haven't taken any of the classes that I want to try at the gym yet, but this was only the second week.  I varied my exercise from week 1 by adding a new machine to my regimen.  The elliptical is a nice change up from the treadmill since it's easier on your joints, and that uphill climb at the end that day really worked my thighs and glutes!  I also had to squeeze in a super quick workout on Monday since I had a date to get to, hence the 25 minutes, but more on that below...

Food:
Last week held its fair share of food challenges that most people trying to eat healthy will eventually face: I ate out a few times, had a date, and had other people cooking for me.  First things first though, I allowed myself to have a cheat day.  I think it's really important for people who are trying to lose weight to have a cheat meal or a cheat day once in a while, as long as you can do so without completely falling off the wagon.  For me, a cheat day doesn't mean that I eat all kinds of unhealthy foods that would totally negate any healthy choices I made earlier in the week.  To me it means not tracking every single thing I ate that day, and eating things I enjoy without worrying about calorie counts etc, while still keeping in the back of my mind that I am ultimately working towards a goal.

Last week I also dealt with eating out on a first date, thankfully not on Valentine's Day!  How does one go about making healthy choices at a restaurant while at the same time not coming off as a total health nut?  I think I found the answer: go out for tapas!  My date and I ended up at a Spanish tapas restaurant here in DC, which was perfect since we ordered just a few small plates to snack on and we were able to have a variety of dishes.  We each picked one or two things to try, which meant I was able to choose one of the healthier dishes on the menu without ordering, say, a salad (not that there's anything wrong with salad!).  If you can, squeezing in a workout on the same day as a date can really help you feel better about going out for dinner or drinks (or both!).  It increases the amount of calories you can have that day, but working out in general also makes you feel good, so it can help alleviate any stress you might be feeling about going on a first date and help you make a good impression! 

In addition I ate homemade pizzas last week prepared by my friends.  Granted, the pizzas were relatively healthy since they were mostly topped with veggies.  Homemade pizza might not be quite as greasy or fatty as ordering a pizza, but it is still pizza, so I tried to limit myself to 2 slices and be especially health-conscious with the rest of my choices that day.  In my opinion, it all comes down to moderation.  I do believe that you can eat pizza, just not the entire thing.  You can have a few drinks when you're out with friends, just make sure to keep an eye on how many you're having.  Completely cutting out things you love from your diet just isn't realistic because it's not maintainable.  Eventually, you're going to want to eat a cookie, and you should be able to, as long as you don't eat the whole package.

Cooking:
My goal to start learning how to cook for myself is coming along nicely.  I really don't know how to cook, so I know I need to take this process very slowly and just learn one thing at a time, so last week I decided on chicken, sweet potato, and brussels sprouts.   I had never made brussels sprouts before, but my roommate cooks them a lot and I really do like them, so that was high up on my list of things to learn, and it was actually pretty easy!  I did them on the stove with a little olive oil and voila!  I just need to cook them longer next time since they were a little on the crunchy side.  I must confess, I bought the chicken already marinated and pre-packaged, but I did have to put it in the oven so I think that still half counts as cooking.  I give you:

roasted garlic and white wine chicken, sweet potato, and sauteed brussels sprouts!

This was such a healthy and tasty dinner.  I'm a big sweet potato fan, and they're a great starch to eat instead of having rice or pasta.  

Weigh-In:
I was really excited by my initial 2 pound loss after week 1, and I was even more excited to see that the progress continued for week 2.  I lost...

1 POUND!!!

I have now lost a total of 3 pounds out of 15 with 13 weeks left to go in my challenge.  I'm so happy to see my efforts really paying off and while 3 pounds isn't quite enough to start seeing changes physically, I can definitely say that I feel better in general and can tell that the changes I'm making are good ones.

On to week 3, featuring more forays into cooking and hopefully attempting a new class at the gym!

Workout Song of the Week: Jason Derulo

Great music is so key to staying pumped up during a cardio workout, especially running on the treadmill.  It gives me the extra energy I need to keep going.  That's why it's so important to pick the right jams for your ultimate workout playlist.  Each week I'll be highlighting my "workout song of the week" to give you guys suggestions for songs that keep you pumped up and ready to work!

This week's favorite is: Jason Derulo "Breathing"

 

I love listening to really upbeat tunes that make me want to dance, that way even when I'm tired I still find the energy to continue.  This song is great because it keeps a steady club beat the entire time, but the energy really picks up for the chorus, so that's a great time to speed up or kick up the intensity of your workout.  The tribal vocals in the background add a unique sound that you don't get with a lot of other club music.

I know not everyone likes to listen to music when they workout, but personally I need music to keep me motivated, and songs like this really help.  What do you guys think?