Delicioso Fish Tacos

Well first let me say that I've made it through some very sore days this week. The best part of the C25K training is that you run three days out of the week. The rest of the week is used for cross-training with a couple of days off, if you choose. Man, did I choose to take it easy last night. Tonight I went to a beginner's yoga class and it felt so amazing to stretch my body in places I didn't know could stretch. I've also discovered that the left side of my body is completely retarded and will not stretch. When I move my left leg into any kind of position it just stays there, no matter how hard I try and get it to move it into position, it will not go. However, my mouth moved all over these Delicioso Fish Tacos:

Succulent broiled Cod with fresh veggies.

We eat a lot of Mexican food in California and so many times when we eat out for Mexican it's either loaded with cheese, sour cream and fried taco shells or very greasy. I just don't eat that food anymore. So, tonight we tackled some delicious and very low calorie fish tacos. This recipe is for one taco.

1 small white corn tortilla

1 oz. cod, broiled, or any meaty fish

shredded cabbage

1/2 tbsp. fat-free sour cream (Naturally Yours)

1/2 tbsp. salsa

chopped cilantro

lime, fresh squeeze

For the corn tortilla, brush with canola oil and lay into a very hot skillet. Brown and warm on each side. Lay between two clean and dry dish towels to keep warm.

I used cod for these tacos. Sprinkle the fillets of fish with salt, pepper, onion and garlic powder. Top with a very small amount of oil and rub each side of each fillet with your hands. Place the fillets on a cookie sheet sprayed with non-stick spray. Place under the broiler until the fish is flaky, about 10 minutes. Don't overcook.

Assemble each taco by placing one ounce of fish on a warmed tortilla. Top with a squeeze of lime to taste, shredded cabbage, chopped cilantro, sour cream and salsa. I intended to serve these tacos with avocado but forgot. It would have been delicious with the avocado but I was very pleased anyway. The calories for one taco is amazing. I had four tacos and stayed well under 400 calories for dinner. Anything under 500 calories for dinner is outstanding.

Serves One. 87 Calories.

Take the corn tortilla out of the equation completely and have a fish taco wrapped in butter or red leaf lettuce.

A healthier Fish Taco with healthy Avocado.

Lettuce Wrapped Fish Tacos

1 leaf lettuce

1 slice avocado

1 ounce baked cod

squeeze of lime

Serves One. 70 Calories.

Avocado is one of my most favorite healthy additions to any sandwich, taco or salad because it adds a lot of flavor and mouth feel without adding unhealthy fat. It is high in calories but they are good calories and I'm all about good calories.

Back to C25K training tomorrow. I'm beginning week three and looking forward to feeling better. I learned this week during week two of training not to eat a lot before running. I usually have dinner and then go for a jog but I don't think it's helping me. In fact, it feels like it's weighing me down. So no meals, just a snack before a run.

Wordless Wednesday

Zombie In The House

I don't know where the weekend went. It went by so quickly. Right now it's all a foggy memory. I did some running, got some errands done, carted my kid around and visited my doctor. Last night, I took a muscle relaxer and welcome to zombie day!

Friday night I finished the W2D1 (Week Two, Day One) of C25K (Couch to 5K) training and surprisingly it felt easy. Several times I wanted to run longer and faster but I resisted the urge. I have to keep it slow. My daughter was at a dance so I planned to jog and cross-train at the gym for an hour before leaving to pick her up. Well, she called 45 minutes early because "Mom, the DJ is horrible and I'm BORED out of my mind!" SO, because I'm whipped I rushed to finish the run and didn't cross train. Saturday I rested me and my back. Last night, after a full day of errands, I wanted to finish the day with a workout. I didn't realize the gym closed early on Sundays, so I had to rush to get there and only had 30 minutes to complete W2D2. Fortunately, I did it but again it was rushed and stressful. This time I struggled at every minute. And again, there was no time for cross training, hence the continued back pain and medication.

I've lived with back pain for a long time. I've seen chiropractors, had x-rays, whined, stumbled around, plugged up heating pads and donned my body with stinky Bengay. I had resigned myself to live with it before I decided to take control. One of my healthy lifestyle goals is to live without back pain. Unfortunately, my core is so weak that my back is even more inflamed because of all the new exercise. So, my doctor prescribed hydrocodone for pain and cyclobenzaprine for my tight and sore muscles. I was so happy last night when I popped that cyclobenzaprine. Woohoo!! and GOOD NIGHT! Well, this morning, I woke up and holy hell people, I was a zombie! Long story short, after I drove my precious daughter to school (bad idea!) I ended up passed out for two hours in my car like a drunk. And, six hours later, I'm still recovering.

Race Day: 9:00 AM, May 7, 2011

Tonight, cross training at the gym to strengthen my core. I haven't have signed up for a 5K yet but I have one on my radar. The Willow Glen 5K Run and Walk which is in six weeks. The C25K training is 9 weeks, so I'll have to push myself to get done. After some research last night it seems that 5Ks are held in the Spring and late Summer. So if I don't run in a 5K in May I'll have to wait until August to run, which I don't want to do.

Stayed on plan with food all weekend. This afternoon I walked to the local deli to get a large iced tea and on my way I thought about their yummy cookies and told myself how I deserved one because I've been feeling like crap all day. It's amazing how those old habits so easily invade my brain. I reminded myself that the reward is to avoid the cookie and satisfy myself with my healthy goals.

Downward doggin'

It's been raining all week in the Bay Area and I'm over it. I love rain and grew up running around stomping puddles but we don't play in the rain in Northern California. Rain is winter weather and it's cold, wet and just no fun!

Last night I went to another yoga class at my gym and thankfully it was more my style. I was downward doggin' all over the place, without struggling. A huge accomplishment for me!! However, I was late and the class was full so I had to take a front row position in the corner. The yogis were standing in rows, facing the wall of mirrors, so I had to take the corner. The mirror was to my right, so I was perpendicular to the rows of yogis. Anyway, I was doing a new pose and at the teacher's instruction, I turned towards the teacher as the whole class turned towards me. I was backwards! Of course the class is holding their positions and looking at the fat 45 year old who obviously didn't have a clue. I slowly turned around hoping not to be so noticed. It was hilarious! 

This morning I didn't have a clue what I was eating for lunch so I threw together this salad. A mix of lots of ingredients: spring lettuce mix, grape tomatoes, feta, pesto, steamed broccoli and leftover roasted sweet potatoes with caramelized onions.

Spring lettuce mix, broccoli and roasted sweet potatoes.

I like to use a very small amount of a very pungent ingredient to give my salad lots of flavor for very little calories. Here I used one ounce of feta cheese and one teaspoon of basil pesto to really punch up the flavor. The roasted sweet potatoes and caramelized onions were a great added flavor as well. It was delicious!

Notice the Starbucks cup in the corner of the picture. That's hot tea not coffee. I no longer drink coffee because I like my milk with my coffee. I've tried for years to find a low-calorie substitute to my half and half and have never been satisfied. So, I've given up coffee for hot tea with no milk. More about tea in another post!

C25K training tonight! Beginning Week Two!!

Lovin' My California Sandwich

Yesterday was a very busy day. I took the day off and ran errands. Our 10 year old cat, Mojo-BoBo, had to go to the vet and have his teeth examined. Unfortunately, today he had surgery to remove most all of them. He had terrible gum disease. Last year, at his regular check-up, the vet told us he needed his teeth cleaned. I didn't get the red flag stating that if we didn't have them cleaned he would lose them all. Needless to say, I am not a happy Mama today.

I completed by Week One, Day Three C25K training run. It was a hard one. I kept looking at my C25K app praying it was going to say "cool down" and it never did. At least that's what it felt like at those moments. My mantra in my head, "Keep going girl, keep going!"

I've decided to take the advice of every exercise website and see my doctor to make sure I'm healthy enough to be behaving like this. That's this weekend. I also updated my prescription for Abuterol, my inhaler for asthma. It's time to take this stuff seriously.

I've been craving a sandwich. So after much thought, I decided I wanted a California sandwich. The first time I had one of these delicious sandwiches was the first time I lived in California, back in 1983. It's the first time I had sprouts and avocado. I had two dilemmas though; bread and mayonnaise. Both can be unhealthy and high in calories. So, I picked a delicious, high fiber wheat bread (one slice) and drastically reduced the mayonnaise serving. And, I'm happy to announce, I was amazingly satisfied and so was my tummy.

California LOVIN'

This sandwich included:

One slice, thick wheat bread

1/2 tsp. yellow mustard

1/2 tsp. mayonnaise

3 ozs. turkey

3 slices, hot house cucumber

small handful sprouts

1/2 small avocado

salt and pepper to taste

Serves One. 340 Calories

There are lots of variations. Tomatoes would be lovely. Leave off the turkey and add mushrooms for a delicious vegetarian sandwich. I had RiceWorks chips and slices of cucumber with my sandwich. The crunch was perfect!

Mojo is out of surgery and recovering well. He'll be back to his old self soon. Time to have a serious conversation with my vet. Tonight, Chipotle for dinner!

Who's that girl looking back at me?

Sometimes when I look in the mirror I don't know who's looking back at me. She has bluish-gray eyes, a cute little nose, bushy eyebrows and a big ugly double chin, just starting to sag with age. Her eye lids started sagging years ago. Her breasts have flattened and of course, like the rest of her, sag as well. I don't think she's ugly but I don't see any appealing characteristics. I can't even look at her Buddha belly. I don't have a very flattering image of myself. I think a lot of people, especially women, have low self-image. People tell me I have confidence and that I carry myself with pride and dignity but in reality there's a little girl inside who doesn't really like the little girl looking back at her in the mirror everyday.

Today was one of those days. I looked in the mirror this morning and I didn't like who was looking back at me. I don't know where she came from. She just showed up today, out of no where. It's the little me trying to sabotage what the big me has been doing the last three months. She doesn't like eating right, exercising and taking care of herself on the inside and out. She's pouting. She's comfortable with who she's been for 45 years and doesn't like change. So there!

Things did not change for the better in the middle of the day, no matter how hard I tried to be mindful of my thoughts and feelings. I thought if I saw a picture of the newer me, taken over the weekend, I would feel better, so I asked a friend to send it to me. The woman in this picture is twenty-one pounds lighter and on the road to a healthier and happier woman. I don't know what image I had in my mind but when I saw that woman staring back at me, I was not impressed. 

My GF and Me March 2011

Self-esteem is a powerful, powerful thing! I mean really! Where did my self-esteem go? Did I ever really have any? Who the hell do I think I am trying to look and feel better about myself inside and out? Like I said, a hard day. 

The day progressed into evening and I set off to a new yoga class. A class held at my new gym. I didn't do any research into what kind of yoga. I just walked in and sat my ass on a filthy borrowed aerobic mat and watched all the pretties walk in. Gawd, I thought, what the hell was I thinking? This, I learned, was flow yoga and when she means flow, we flow, through every single position without stopping. Kicked my butt and now I'm exhausted.

I will make it through this day. I will help that pouting little girl feel better about the changes that are coming. We ate healthy today. We stayed on course with exercise. We will walk down this path together. Someday, no matter what my body looks like, I will love that woman looking back at me.

Hangin' Low On The Blue

What a busy day! We had a full day of volleyball watching plus grocery shopping, laundry and dishes. Top that off with a very late night last night. We paid homage to the Irish, respectfully! In other words, we partied late into the night and I'm still feeling it. 

There's a track at the community college where this volleyball tournament was held so I had already planned to be out there training to be a jogger but I didn't know that I would be hungover. So when I woke up this morning it was the first thing in my head, besides a raging headache. I said to myself, "You will train today!" Like my Daddy always says, "You play. You pay!" That means, get your butt on the track Girl, no matter how low you're hangin'! So I did!

Blue Track

Isn't it a beautiful blue? I've never seen a track this color. I've spent a lot of time at high school tracks watching my Dad run while visiting him in Louisiana as a child. I feel at home on a track because of those memories. Before his knees went bad, my Dad ran everyday. My half-brother just ran the New York City marathon and my cousin just finished her first marathon. So, I've got running in my blood.

Our meals were healthy but out of the house today. For breakfast, we ran out the door and grabbed a low-calorie egg muffin with turkey bacon from Starbucks for 300ish calories. We munched on apples, carrots, celery, and grape tomatoes while at the tournament. For dinner we ate at our favorite fast-food, healthy, cheap and delicious Chipotle. I splurged and got steak instead of chicken with my burrito bowl, all for 600ish 700ish calories. After three months of calorie counting, I kinda take a little break from it on the weekends, hence calories-ish. I need to know intuitively what a healthy portion is and the weekend is when I teach myself. 

Time for the couch, TV, decaf green tea, slippers and a blankie!

Singing Happy Tummy

Today is a great day! Last night, I completed the first day of workout one to C25K and I'm one step closer to running a 5K. I slept really well and feel great, which is a huge bonus considering my treadmill jog and 20 minutes of circuit training at our new gym. And I've lost 21 pounds since I started my weight loss three months ago. To celebrate I'm having a delicious bowl of hot oatmeal inspired by the goddess of oatmeal KERF at Kath Eats Real Food. Check out her tribute to oatmeal while I enjoy mine!

My bowl of scrumptious oats:

1/2 cup of water
1/2 cup of almond milk
1/2 cup of oatmeal
1/2 banana, sliced
1/2 tsp. vanilla
1/2 tsp. cinnamon
1 tbsp. ground flax
1/2 cup fresh blueberries
1 tbsp. almond butter
1 1/2 tsp. maple syrup

In a hot saucepan, on medium high heat, add the first four ingredients, stir to combine and bring to a low boil. Stir again when the oatmeal starts boiling. Leave the oatmeal for about five minutes to simmer. Stir for about five minutes, breaking up the banana. Keep stirring until the oatmeal starts pulling away from the pan and is very thick. Take the pan off the heat and add the vanilla, cinnamon and ground flax. Stir to combine. Top with blueberries, a spoonful of almond butter and drizzle of maple syrup.

I love, love, LOVE this bowl of oats. I keep my calories down by not adding lots of additional toppings like granola, nuts, additional fruit etc. But if you're not worried about calories add-on any thing that makes your tummy sing. My tummy is happy right now. Off to Costco, a St. Patrick's Day party and meeting up with friends later this evening.
Serves One. 409 Calories.

C25K W1D1 Completed!

That's right chickalita!

I've decided I'm going to run a 5K race this year. Today was day one of the first week of the rest of my running career. I'm excited and nervous but I'm going to take it day by day and continue training. Tonight was easy for me which surprised me. I don't love running on a treadmill but I decided I had to start now and the weather wasn't cooperating so I joined a gym. The picture is a print out of a walk/run training schedule for the Couch to 5K Training Program.

Rainspout

Veggie Burger In Progress

Last night I was laying on the couch after a kick my ass yoga basics class (yes, I'm new to yoga) and was debating whether or not to hit Subway for lunch today (yuck!) or create something magnificent from my kitchen. I grabbed my laptop and searched some of my favorite blogs. 101 Cookbooks is such a beautiful web site. I love the photography so much that I forget about the recipes beckoning me. My lunch today was completely inspired by the Ultimate Veggie Burger Recipe at 101 Cookbooks. My interpretation and photos are no where near the quality of 101 Cookbooks, but I'm on a mission to come close.

Oh so sweet and crunchy baby carrots.Veggie burger, almost.

Veggie Burger In Progress

1 cn. garbanzo beans, drained

handful, fresh baby spinach

3 egg whites

1 slice of stale wheat bread

half a lemon, or to taste

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. paprika

salt and pepper to taste
1 tsp. tahini

1 tbsp. oil, for cooking

Combine the first nine ingredients into a food processor and pulse until the mixture is like a thick hummus. The mixture will be very thick, wet and loose. Heat one tablespoon of oil in a large fry pan. Scoop the mixture out of the food processor with a half cup ice cream scoop or measuring cup and place it carefully into the hot pan. Use the back of the scoop to press down the mixture to form a patty. This recipe makes four patties but cook two at a time so as not to crowd the pan. Let the burgers cook until they are nicely browned and have formed a crust on one side, about 10 minutes, and then flip over to cook the other side. I flipped one patty too soon and the patty fell apart like a pancake would if turned too early. Cook for approximately 10 minutes on each side. Make sure the patty is cooked through by tapping the center of the patty with your finger. It should be firm to the touch.

For lunch today, I had the burger on a wheat pita with lettuce, cucumbers, grape tomatoes and tahini. It was tasty, but the textures were off for me. Next time I'll have it on a thicker bread, hot and will add some kind of fat component like avocado, laughing cow cheese wedge or maybe goat cheese.

This recipe is a work in progress. I'll use two egg whites instead of three on my next attempt and hopefully be able to eliminate the slice of bread. And I think the addition of heat would be nice like hot sauce or sriracha.

I feel very healthy today and am proud of myself for taking the plunge into homemade veggie burgers. I don't know why I've wasted so much time, energy and money on frozen veggie patties. Try this recipe or post some new ones for me to try!

Serves One. 500 Calories.

Pizza, Like Healthy Pizza

I have a carnivore and vegetarian in my house. And then there's me, who falls somewhere in the middle. I'm always looking for ways to satisfy the whole family. We all love pizza, so why not create healthy pizza we all can customize.

Half of a serving. Delicious and healthy pizza.

Here's my Pizza, Like Healthy Pizza everyone will love.

1 sheet Lavash, based on California Lavash

1 tbsp. pesto

1 half pear, sliced thin

3 ozs. ham, sliced thin

4 crimini mushrooms, sliced thin and sauteed

1/4 c. part-skim ricotta cheese

2 cups spring lettuce mix

2 tsp. homemade balsamic vinaigrette

sprinkle of red chili flakes

All of these ingredients are completely interchangeable. This is what I had in the fridge and pantry tonight so this is what I made. The one constant is the California Lavash bread which I buy from Whole Foods. I've used the white and wheat variety and like both. I lean towards the white only because it feels like I'm cheating when really I'm not. Each sheet of lavash is one serving for this recipe. The picture in this post is half a serving. You can buy lavash bread almost anywhere. The calories will change based on what lavash bread you buy.

Preheat the oven to 500 degrees. I know that seems like a high temperature but it has to be a hot oven. Lay the lavash on a cookie sheet sprayed with non-stick cooking spray. Toast in the oven for approximately 5 minutes then flip the lavash for an additional 5 minutes. If you skip this step you will have a limp and soggy crust. If you walk away from the oven you will have a burned crust.

After the lavash is toasted spread the pesto very thinly over your crust. Add the rest of the ingredients in the order given, except the spring salad mix and vinaigrette. A note regarding the cheese; I use part-skim ricotta because I think it has great flavor and texture. I don't like any of the low-fat shredded cheese I've found in stores so I substitute part-skim ricotta and really love it.

Put the pizza in the oven long enough to warm the ingredients and crisp up the exposed edges of the lavash bread. Again, don't walk away from your oven! While the pizza is baking, toss the spring lettuce with the vinaigrette. Take the pizza out of the oven and top with the salad greens. Top with a sprinkle of red chili flakes.

You can see all of the ingredients, layered through the pizza.

I've made this pizza many times with different toppings, sauces and cheeses. The variety really is endless. My daughter prefers pizza sauce with tomatoes, kalamata olives and feta. My girlfriend likes meat with very little red sauce, cheese and a vegetable of choice. At the end of the meal everyone is full and happy.

One serving, 554 Calories.

Wordless Wednesday

Random Tangerines

IMAG0036 a photo by rkellywhite on Flickr.

Overnight Office Oats

I've discovered a new love! A new passion in my life that keeps me happy and full every morning! Overnight oats or muesli or heaven in a bowl or plastic covered container. I tribute this new found love to one of my favorite healthy eating bloggers KERF at katheats.com. She has a whole page dedicated to oatmeal. Here's my favorite overnight oats:

All the ingredients.

Overnight Oats

1/2 cup rolled oats

1 tbsp. ground flax seed

1/4 tsp. ground cinnamon, or to taste

1 packet Equal

pinch of salt

half a small banana, sliced

1/3 c. non-fat Greek yogurt

1/3 c. almond milk

1/8 tsp. vanilla 

1 tbsp. almond butter

Mix all of the dry ingredients in a container of your choice. I use a container with a lid so I can pack it up, take it to work and eat at the office.  Add the rest of the ingredients, except for the almond butter, and mix well with the dry ingredients. I "chop" up the slices of banana while I mix everything together. Top with a tablespoon of almond butter. Cover your container and put it in the refrigerator overnight. In the morning, you'll have a bowl of healthy, satisfying and really delicious cold oatmeal. This breakfast takes me to lunch or damn near to it.

All the goodness before mixed together.

There are tons of variations to this recipe. I use almond milk because I'm lactose intolerant and can't have a lot of dairy. I love Greek yogurt (Fage 0%) but you could use any low-sugar and low fat yogurt, flavored or unflavored. Top with brown sugar or a drizzle of maple syrup.

Yummylicious Overnight Office Oats!

I know it doesn't look like much but I promise you, if you like oatmeal you'll love overnight oats.

Serves One. 292 Calories.