6 of 24 Weeks and going strong!

Week 6 of 24!  Wow, it's hard to believe that we have come this far!  Hopefully you have received your copy of the Carb Cycling book and have begun to settle into a habit of eating that can last a lifetime.  It is encouraging to hear so many of you talk about the changes you are experiencing in weight and strength.  It is my prayer that you feel strong this week with minimal temptation.  Take one day at a time and before you know it you will be where you never thought you would be!

Happy Mothers Day ;-)

Here are a couple of really good recipes that are easy and tasty - Be careful not to overeat them!

Cheesy cauliflower breadsticks:

(This recipe came from Jo Cooks)

Servings: 8

Calories: 164 kcal

Author: Joanna Cismaru

Ingredients

• 4 cups riced cauliflower about 1 large head of cauliflower
• 4 eggs
• 2 cups mozerella cheese
• 3 tsp oregano
• 4 cloves garlic minced
• salt and pepper to taste
• 1 cup mozzarella cheese, for topping

Instructions

1. Preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet with parchment paper.
2. Make sure your cauliflower is roughly chopped in florets. Add the florets to your food processor and pulse until cauliflower resembles rice.
3. Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes. Place the microwaved cauliflower in a large bowl and add the 4 eggs, 2 cups of mozzarella,oregano, garlic and salt and pepper. Mix everything together.
4. Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.
5. Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Don't be afraid the crust is not soggy at all. Once golden, sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted.
6. Slice and serve.
   
   
   Stuffed Pepper Casserole
   serves 6-8

   INGREDIENTS:

   • 1 TBS olive oil
   • 2 cups diced bell pepper
   • 1 cup diced yellow onion
   • 1/2 TBS minced garlic
   • 1 lb ground beef (or ground turkey)
   • 1 1/2 TBS Italian seasoning
   • 1 tsp salt
   • 1 15 oz can tomato sauce
   • 3 cups cooked rice
   • 3/4 cup mozzarella cheese, divided

   DIRECTIONS:

1. Preheat your oven to 350 degrees.
2. In a large saute pan, add your olive oil, diced pepper, diced onion and minced garlic over medium high heat and cook for about 5 minutes until the veggies just start to get soft, stirring often.
3. Add in your ground meat and cook until the meat is cooked through. Drain grease out of your pan.
4. Add in your Italian seasoning, salt, tomato sauce, rice and 1/4 cup mozzarella cheese stir together.
5. Pour everything into a large baking dish and top with additional 1/2 cup of mozzarella cheese.
6. Cover with foil and bake in oven for about 25 minutes. Remove foil and bake for an additional 5 minutes or so until cheese turns golden.

Monday: Low carb

Tuesday: High carb

Wednesday: Low carb

Thursday; High carb

Friday: Low carb

Saturday: High carb

Sunday: Low carb

Workout schedule:

Monday: 
    Upper body, core, and cardio, stretch

        4 rounds:
        5 Push-ups
        20 sit-ups
        15 biceps curls with weight
        15 dips
   
        After you have completed 4 rounds of the above exercises then complete the following:

        30 minutes on Bike, row, or Eliptical - make sure this is at a moderate pace, or fast walk

*7 stretches for runners

Tuesday:
    Run, legs, core, stretch

        10 minute fast walk to warm up

        3 rounds:
        400m run
        5 burpees
        15 sit-ups
        25 box step ups
        400m run
        25 squats - keep your chest up
        15 Sit-ups
        5 burpees

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga exercises.
There are many options online, or better yet, find a class to try!
Recommended DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee
 
Thursday:

    Run, legs, core, stretch

        10 minute fast walk to warm up

        2 rounds:
        30 foot bear crawl - Forward and backwards
        35 box step ups
        30 foot crab walk - Forward and backwards
        35 scissor kicks

        At the completion of the above exercises then:
        Run 3 minutes, walk 1 minute:  Repeat for a total of 25 minutes

        10 minute walk to cool down

*. 7 stretches for runners

Friday:

Rest Day - Do something enjoyable outside!

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes

    Run 3.5 miles! (3 minute run 1 minute walk)

    10 minute walk to cool down

    Stretch

Many of you have now gone beyond what you thought possible - That's impressive!!!!!

* 7 runner stretches.
         http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do