“Upgrade”

“..Let me upgrade you…” am I the only one with a Beyonce song in my head now because of that title?  Oh, I am?….err…

Anyway…Hey Everyone!

How has the week been going for you?  I know it’s only Tuesday, but good I hope.

My day has been filled with studying for lab practicals + searching for a house to live in next year = stressful!  Good thing I got in a good workout this morning to alleviate the stress.  It went something like this:

  • 10 minutes on the treadmill @ 1.0% incline/6.5 mph
  • 10 minutes on the elliptical @ resistance of 6
  • 15 minutes on the treadmill @ 1.0% incline/6.5 mph

Then I moved onto the weights for an upper body workout:

  • Lat pull-down 3x 10 reps @ 85lbs
  • Chest press 3x 10 reps @ 50 lbs
  • Back extension 3x 10 reps @ 70 lbs
  • Dumbbell fly 3x 12 reps @ 15 lbs each hand
  • Skull crusher 3x 12 reps @ 30 lbs
  • Triceps press 3x 12 reps @ 20 lbs

I’m still getting back into the swing of things when it comes to lifting.  When I left the gym my arms felt like jell-o!

Healthy food helps alleviate my stress as well, here’s some of what I have been eating….


My favorite breakfast…of course


Berrylicious Protein Cakes

Bedtime snack: Quaker Oatmeal Squares, Kashi GoLean, Erin Baker’s Power Crunch granola & almond milk

Tofu “stir-fry” with the best rice ever.

This was Soy Boy baked tofu, carrots, broccoli, low-sodium soy sauce and Annie Chun’s sprouted brown rice.  I love this rice, it’s chewy and sticky– perfect for a stir-fry.  It’s kind of expensive though, so I only buy it every so often.

And lastly, my dinner for tonight.  It incorporated some of yesterday’s leftovers and was quick and easy!  Perfect for a gal living in a dorm with only a microwave!

Upgraded Taco Salad

  • 3 oz. cooked ground turkey
  • 1/2 cooked sweet potato, diced into bite-sized chunks
  • Handful of baby spinach
  • ~1 tsp olive oil
  • Favorite Mexican spices
  • Favorite taco salad toppings: I chose salsa, Frank’s red hot sauce and plain greek yogurt.  I’d imagine shredded cheese, avocado, tortilla chips or jalapenos would be lovely as well.
  • Massage spinach with olive oil and your favorite spices.
  • Heat ground turkey and diced sweet potato in microwave for ~ 2 minutes, or until heated through.
  • Top spinach with turkey and sweet potato.
  • Finish with your favorite toppings and voila!  A quick and healthy dinner!

Whenever I make it home to my parents’ house for the weekend, I make sure to buy and prepare plenty servings of protein that I can bring back to campus with me for the following weeks.  This past trip home, it was smoked chicken and ground turkey.  I froze the turkey last week and used up the chicken and now I’m using up the turkey before I go home this weekend.  The fact that the proteins are already prepared make for easy meals that I can make with just the microwave.  I supplement them with things like brown rice, sweet potatoes and vegetables with a decent fridge life– like baby carrots and broccoli– and I’m always guaranteed a healthy meal!

Well it’s back to studying for my lab practicals…wish me luck!

What are your favorite quick & easy dinners?

Amy

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4 responses

  1. ooo i LOVE your breakfast and taco salad!! i just made one the other night that i posted on.. SO GOOD!

    January 26, 2011 at 3:04 am

  2. I sort of love going home for that reason- I stock up on meat from them… he he he

    And I love that Beyonce song. It’s a staple in my workout playlist. 😉

    January 27, 2011 at 3:16 pm

    • Haha I’m glad I’m not the only one! “Diva” is still at the top of mine!

      January 27, 2011 at 6:26 pm

  3. spoonfulofsugarfree

    My favorite quick and easy dinner are some eggs scrambled with whatever veggies I can find 🙂 Usually topped with salsa!

    January 28, 2011 at 9:44 am

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