CSA: Community Supported Agriculture

A while ago, I heard about a service where you can get local produce delivered to your door. I had forgot about this until now. I have been doing a lot of grocery shopping recently. A lot of unsuccessful grocery shopping, I should say. I have been so frustrated. It seems the produce isn't very good and trying to find organic is sometimes a struggle in stores!

I like buying organic, and local organic would be even better! There are a few grocery stores in the Madison Area that support local and/or local organic produce, but it isn't convenient for me to get there.

After searching on the internet for a while, I realized I was looking for a CSA, community supported agriculture, program. I found the Madison Area CSA Coalition! Tons of farms and all organic! Great! I finally discovered that they don't deliver to your home, but there is a site basically down the road, within 10 minutes of my home, which is great! I decided to email April's Garden CSA for more information. This is definitely something I am interested in. Here is a link to Madison's CSA website: http://www.csacoalition.org/

Are you currently part of a CSA? What do you like about it? Do you live in the Madison area and have a CSA that delivers to your home? If so, tell me about it please!!! That is what I would prefer!

Once I hear back from April's Garden, I will post on what I learned!

I did make it to the gym today and burned 700 calories! 1640 calories left to burn! Did you get your workout in yet today?

Making Jimmy John's For Lunch Healthy

Sometimes it is just easier to run some where and pick up a sandwich for lunch. That's how I felt yesterday, so I ran to Jimmy John's to get a sub. I usually get the vegetarian sub, which is 579 calories. I didn't realize that until I looked it up on their website about 5 minutes go. That seems like a lot of calories for a simple sub. The great thing about their website is that you can add and subtract ingredients from your sandwich. If I just asked for no Mayo my sandwich would about 385 calories! That is so much better! I think I will try next time, saving me 194 calories!

To make your meal even healthier. Skip out on the chips and/or cookie. Instead, grab or pack a banana from home to eat with your sandwich! The chocolate chunk cookie is 420 calories and the Thinny chips are their lowest calorie chips at 130 calories. In general, a banana is about 100 calories, but depending on the size of your banana it could be more. At least the banana is good for you!

Below is a look at the calories for their 6 original sandwiches.

Sandwiches	Calories
#4 Turkey Tom	515
#2 Big John (Roast Beef)	533
#6 Vegetarian	578
#5 Vito (Salami)	600
#1 Pepe (Ham)	614
#3 Totally Tuna	648

The Giant Club Sandwiches are all high in calories. The lowest calorie Giant Club Sandwich is #14 Bootlegger Club at 684 calories and the highest calorie Giant Club Sandwich is #9 Italian Night Club at 948 calories.

The Plain Slims really aren't better for you. The Plain Slim Tuna is actually more calories than the original and the Vito and Slim #5 are the same calories! For the most part, the slims are the original 6 subs without the veggies and dressings. The few veggies you get in the originals are good for you; I wouldn't recommend that you take those away. The dressings on the other hand, you don't always need. So just get an original, and take out the mayo or other dressing and you are probably good to go!

The next time you plan on going to Jimmy John's, check out their nutritional information online first. Educate yourself so you make the best possible decision. Here is a link to their website: http://www.jimmyjohns.com/menu/nutrition.aspx

Also, I made it to the gym today and burned 500 calories on the elliptical. 2340 calories remaining! Have you worked out yet today?

Lunges for Great Legs

With not being able to fit in time to get to the gym this morning, I've decided to take an active rest and start working on figuring out a new lower body toning routine. I haven't done many lower body exercises in quite a while and it is time to get that back into my workout routine. One exercise I know I want to use is THE LUNGE. It is a great lower body exercise. It tones the front and back of your legs (quadriceps and hamstrings) and even your butt (gluteus muscle)!

Here is the right way to perform a lunge

1. Make sure your front knee is in line with your front ankle when you are in the lunge position. You definitely don't want your knee to pass your toes! Also, keep your weight in the heel of your front foot.

2. When lowering in the lunge, drop your back knee straight towards the floor. This will help you stay in good alignment.

3. If you feel you can't do the above, increase your stride to correct your alignment.

There are many different ways to lunge

1. You can step forward, lower into your lunge, and step back into your starting position. 

2. You can step backward, lower into your lunge, and step forward into your starting position. 

3. You can do walking lunges where you step forward, lunge, then step forward with the opposite leg, lunge, and continue alternating legs. 

4. You can also step into your lunge position, stay there and pulse up and down. 

5. You can even add bicep curls (shown in the picture above) to add an upper body exercise while lunging!

Try adding the lunge to your workout routine! Let me know if you have any questions on how to make sure you are lunging safely and effectively!

I may still get on a walk with Nora later today. If not, I'll be back in the gym tomorrow! How about you? Are you gonna make it to the gym today?

How Many Calories Do You Burn On the Elliptical?

Yesterday, I posted about calorie burn on walking versus running, so today I wanted to let you know what the calorie burn is like for the elliptical machine. Of course, the calorie burn does vary based on the the speed and resistance at which you are going, but below is a general look at what you would burn for 30 minutes on the elliptical.

I worked out on the elliptical today for about 1 hour and burned 660 calories. I usually work at a resistance of 3 and at a speed between 55 and 60 rotations/minute. That leaves me with 2,840 calories left to burn this week!

Have you worked out today? Maybe you can workout on the elliptical! It's a great workout!

I got the calories burned from this online calculator: http://www.healthstatus.com/calculate/cbc

Weight (lbs)	Calories Burned
100	258 calories
110	284 calories
120	310 calories
130	335 calories
140	361 calories
150	387 calories
160	413 calories
170	439 calories
180	464 calories
190	490 calories
200	516 calories

Walking versus Running

Walking and running are both great forms of exercise. Running burns calories more efficiently, creates more impact on your joints, and covers more distance in less time. Walking doesn't burn calories as efficiently as running, but it is much less impact on your joints, making it less likely for injury.

I use to be a runner, but due to continual injuries, I started to enjoy walking much more. When I want to burn calories more efficiently I get to the gym and hop on the elliptical where I can work hard without causing a flare up!

Running isn't for everyone. If you love to run, great! If not, don't sweat it. Go for nice long walks around your neighborhood, on a bike trail, or other nature trails! While it may not burn calories in the fastest manner, you are still burning calories and doing something healthy for your heart.

I took Nora for a long walk around our neighborhood this morning. We walked and walked and walked, totaling 80 minutes! I burned about 300 calories, making my remaining 270 calories I needed to burn! Yay! So finally for the first time in a while I have met my 3500 calorie burn challenge! I may not have burned as many calories as I would have on the elliptical or if I had been running, but then again I probably would have stopped long before 80 minutes too! So here is to the endurance of walking, allowing me to make my goal by just stepping outside!

Here is a look at comparing calories burned when walking and running. Remember, how much you burn is related to the time, the pace, and your weight. In the example below we are using a time of 30 minutes.                      

Weight  (lbs)	Walking (3miles/hour)	Running (5miles/hour)
100	99 calories	192 calories
110	108 calories	211 calories
120	118 calories	230 calories
130	128 calories	249 calories
140	138 calories	268 calories
150	148 calories	288 calories
160	158 calories	307 calories
170	168 calories	326 calories
180	178 calories	345 calories
190	188 calories	365 calories
200	198 calories	384 calories

I got the calories burned from this online calculator: http://www.healthstatus.com/calculate/cbc

Enjoying The Outdoors

Summer is definitely coming to an end, but not quite yet. It is a beautiful day out today and I plan on spending some quality time out there with my baby girl! Nora has started walking a little bit; maybe we'll get to walk around in the yard! Sometimes she isn't too sure about grass and doesn't want to walk, crawl, or sit on it. Other times, she is on the move! We'll she what she does today. Not too many days left where we can go and enjoy our warm days outside!

I also made it to the gym this morning. Burned 600 calories, leaving me with 270 left to burn by tomorrow evening! Have you worked out yet today? If not, at least get outside and enjoy the weather!

Walk For Your Treats

Yesterday afternoon Nora and I decided to go on another walk. It was such a beautiful day and I was feeling like making our walk a little extra special. So I walked Nora down to our local pizza place, Papa Jimmy's, where they have my favorite ice cream. It took about 20 minutes to get there and then we ordered an ice cream cone. Nora loved it! When the ice cream was gone she kept saying "Nummy, Nummy, Nummy"! I guess I have passed on my love for ice cream onto my 1 year old daughter! Oops! After that we walked back home. Another 20 minute walk. It was perfect!

A few years ago, Chris and I had made a summer rule, that whenever we wanted ice cream we had to walk for it. It was a good rule that summer. We got a lot of walking in that year!

Walking to get a treat is great. You get a little bit of exercise and then treat yourself for it. Plus, you are burning off at least a little bit of your treat's calories! Try it sometime! Next time you want an ice cream treat, walk to your nearest  grocery store, McDonald's, or where ever they sell your favorite ice cream treat near you!

So I burned about 100 calories on our afternoon walk yesterday. I also made it to the gym this morning and burned 500 calories on the elliptical! That means I have 870 calories left to burn this week! What did your exercise regimen look like today?

Stroller Walks!

One of my favorite things is going on walks with Nora. I love pulling out the stroller, getting fresh air, and a little bit of exercise! Nora loves going on walks too!

Today, Nora and I got to go on an extra special walk with my friend Bethany and her new baby boy Blake! It was so much fun - minus Nora screaming off and on because I forgot her pacifier (which she calls "meme") in the car. Oh well, I will know better next time! 

Nora and Blake

I forgot to check the time when we started our walk, so I wasn't going to count any calorie burn. Luckily, Bethany knows I love counting my calories, so she told me the route we walked usually takes 40 minutes. So I am counting 100 calories for our walk!!!!!

That brings my total calorie burn for the week to 2,030 calories. That means 1,470 calories left to burn. Good thing I burned extra calories yesterday! Maybe I'll get another walk in with Nora later today too!

Do you like going on walks? If you have little ones, pull out the stroller and go on a nice walk today! If you do, ask a friend to join you! 

Great On-The-Go Snack

Recently, I have rediscovered muffins. If you are grabbing a muffin from a coffee shop or bakery, you are doing yourself a disservice. Most muffins are high in fat and sugar, leaving you with the amount of nutrition you would be getting from a bowl of sugary kid's cereal. The great thing is - muffins don't have to be bad for you! If you make them yourself and use healthy ingredients, you are bound to be making a healthy snack that you can grab out of the refrigerator (heat up in the microwave, if you wish) and go.


The KEYS to making healthy muffins:
Replace the flour in the recipe with: WHOLE WHEAT FLOUR
Replace the oil in the recipe with: UNSWEETENED APPLESAUCE.
Replace the sugar in the recipe with: DATE SUGAR
Replace the eggs in the recipe with: EGG WHITES

Date sugar can be hard to find. I know Bob's Red Mill makes it, but I haven't gotten the chance to get it yet since learning about this great substitution. Dates are full of fiber, potassium, and many other vitamins and minerals. Plus, it is almost half the calories of regular sugar. Dates are 528 calories/cup while regular sugar is 774 calories/cup.

Here is my Zucchini Recipe! I have used all the healthy ingredients listed above with the exception of the date sugar. I used regular organic sugar since I don't have the date sugar yet. But I am excited to try it soon!

Ingredients
2 egg whites
1 tsp vanilla extract
2/3 cup date sugar
1 1/2 cups zucchini, grated and squeezed 
1/3 cup unsweetened applesauce
1 1/4 tsp baking soda
pinch of salt
1 1/2 cups of whole wheat flour
1 tsp cinnamon
1 tsp nutmeg

Directions
Preheat oven to 350 degrees Fahrenheit.
Combine egg whites, vanilla, sugar. Stir in zucchini. Stir in applesauce. Mix in baking soda and salt.
In a different bowl, combine flour, cinnamon, and nutmeg.
Stir flour mixture into zucchini mixture.
Divide mixture among 12 muffin cups.
Bake 20 minutes. 

I love having these around for a quick breakfast or snack in the afternoon! They are only 100 calories!

Along with loving this muffin recipe, I loved my morning workout at the gym. I burned 770 calories on the elliptical. I kept going after 500 calories because I didn't want to turn the TV show I was watching off! That makes for a total of 1,930 calories burned so far this week! Did you get to the gym yet today?

And do you have a healthy muffin recipe that you love? Share it with me! I would love to try it!

Madison Arboretum

Me and Nora

Yesterday, we took Nora for a walk through UW-Madison's Arboretum. We had so much fun there. It is so peaceful being surrounded by nature!

The Arboretum is a place where ecological restoration and physical fitness can mesh.

While the vision of the Arboretum is to return this area of land back to it's more natural condition, they have made amazing pathways for hikers, walkers, bikers, and cross country skiers to enjoy Madison in it's most pure state. We had such a fun time just walking around the beautiful scenery.

My Husband Chris and Nora

I burned about 160 calories on our walk yesterday! I also went to the gym this morning and burned another 500 calories on the elliptical, stretched, and did my ab exercises!

That brings me to 1160 calories burned so far this week!

What did you/are you doing for exercise today? Are you out enjoying nature or sweating it out in the gym? Share your workouts with me here and stay motivated each and every day to get some physical activity into your busy day!

Labor Day Brings a Fresh Start

With Labor Day here it feels like Fall already. I'm ok with the weather changing. I like the slightly cooler days where you can walk around in jeans and a sweatshirt. It always feels like a fresh start. So I am taking a fresh start to the gym! I have been so horrible on getting to the gym regularly this summer and I'm ready to get back to working out every day.

Chris and I worked out this morning! I burned 500 calories on the elliptical and did my ab exercises, including 3 minutes of planks! It's nice burning 500 calories instead of 700 or 800. It seems so much easier. Plus, I need to balance my workout with some upper body and lower body toning. Cutting my cardio down to 500 calories will help me do that!

I am also still trying to drink 8 cups of water each day! It is still such a challenge for me. But like I started a few weeks ago - for each day I drink 8 cups I get to count 100 calories towards my goal!

Join me this week in making a fresh start with your workouts for the Fall season! Share your workouts - what is your favorite workout activity?

And later today, I think we are going to pull out the stroller and go for a family walk!

Getting Back on Schedule

Wow! It's been a long time since I've written anything on my challenge. Getting ready for Nora's birthday and then recovering from her birthday I was exhausted. I finally got to the gym yesterday and this morning. A total of 1,000 calories burned! Hope I am keep it up the rest of the week!

Great Song: Do Everything!

I heard this song on the radio on my way back home from the gym. It caught my attention because of the first verse:

You’re picking up toys on the living room floor
for the 15th time today
Matching up socks and sweeping up lost
Cheerios that got away
You put a baby on your hip and color on your lips
and head out the door


That seems to be my wonderful life right now! And then he went on to sing: 


Do everything you do to the glory of the One who made you
Cause He made you to do
Every little thing that you do to bring a smile to His face
And tell the story of grace
With every move that you make
And every little thing you do


And it made me think: I love being a mom. It is the most amazing blessing ever! This past weekend we were at the outlet mall in a store and I was walking around with Nora in my arms. She was so happy and giggling. I was bouncing her to the beat of the music. We were having so much fun! And at that moment I thought - this is what it's all about. These moments when you are just loving life, loving your daughter, loving the fun you are having together...these are the moments that God gives us to enjoy and to make more moments like this. Everyone around us could tell how happy we were. We were sharing our happiness with people around us. While I was putting a smile on Nora's face, I was putting a smile on mine and on other's I don't even know. That day I am sure I put a smile on the Lord's face as well.


So remember, with every little thing you do, put a smile on your loved one's faces, on a stranger's face....and you will put a smile on HIS face too.


To tie this into my workout, hearing this song after my morning workout routine I thought: I did that to the glory of the Lord! 


So each and every day. Remember, when you do something good for yourself (such as working out) you are doing it to the glory of the Lord!


I got my 500 calories burned. I did get 8 cups of water in yesterday and I am working on my water intake today. 1500 calories left to go!


"Do Everything" by Steven Curtis Chapman

Still a Headache

I accomplished another 600 calories burned on the elliptical this morning and my ab exercises. I also drank 3 cups of water during my workout!

I still feel like I have a bit of a dehydration headache, which is frustrating. But I am doing my best to get water in. Hopefully by the end of the week my headache is completely gone!

Once I get my other 5 cups of water in I will comment with my progress. As for now I am 1400 calories down and have 2100 calories left to burn! How is your water intake going?

Getting Hydrated

I accomplished drinking 9 cups of water yesterday. I was so proud of myself. I don't take the time to make sure I am drinking water throughout the day, but yesterday I persisted. It took me constantly thinking about my water intake. And at times, just downing water to make some progress.

Today I am doing a little bit better. I have already had 3 cups of water. I finished 3 cups while working out. My water bottle holds 3 cups, so my goal from here on out is to finish a water bottle when I workout. Getting the first 3 cups is the hardest. If by the middle of the day you don't have 3 cups in, you are struggling to catch up!

I also burned 600 calories on the elliptical this morning! yay! I stretched and started my ab exercises, but was called to the daycare because Nora was upset. Hopefully, I will finish my ab exercises this evening. Maybe my husband will do them with me ;)

So yesterday I got my minimum of 8 cups (= 100 calories) and today I burned 600 calories. I won't count another 100 calories for drinking 8 cups of water today until I accomplish it. So for now I am 700 calories down and have 2800 calories remaining!

Week 25: The New 3500 Challenge!

If you have been keeping up with my blog, you know that I try to burn 3500 calories in cardiovascular exercise (mainly elliptical) each week. 3500 calories equals 1 pound of fat and I wanted to lose my baby weight and maintain my weight loss. This challenge has definitely helped me accomplish this!

This past winter I was pretty good at getting my 3500 calories in each week. This summer has been a different story. I find myself getting to the gym fewer days so I can enjoy other activities in the nice weather. And I've been OK with not meeting my goal for that reason, since I know summer won't last very long and I have been maintaining my weight loss. Other weeks I haven't met my goal due to myself or Nora being sick - those days are inevitable and you just have to go with the flow of your week.

Another side goal that I wanted to meet when I started this challenge back in January was to drink 8 cups of water each day. I am terrible when it comes to drinking water! I was dehydrated most of my pregnancy and recently I have been suffering from bad headaches - thinking from dehydration again. This isn't good! I am finding that I need some extra motivation to get my water in each day!

Due to having a difficult time meeting my 3500 calories recently and not having the motivation to drink 8 cups of water each day, I have decided to update my 3500 challenge to include water intake. Here is how it works:

Goal Each Week: Burn 3500 calories

How To Reach Goal: 

1. Burn Calories during Cardiovascular Exercises (Elliptical, Walking, Running, Biking, etc)

2. Drinking 8 cups of water in 1 day = 100 calories

This means, If I drink 8 cups of water each day for 7 days I can count 700 calories towards my 3500 goal, making it easier to reach my 3500 goal. This means I still have to burn 400 calories each day of the week (or 560 calories 5 days each week or 700 calories 4 days each week).

If with my water intake I "burn" more than 3500 calories, GREAT! And that would probably be my goal in the long run, once drinking 8 cups daily is a habit.

RULE: 8 cups equals 100 calories - is all or nothing. If I drink 6 cups of water one day I don't get any calories towards my goal. I have to get 8 cups or I don't get to count the extra 100 calories towards my goal.

RULE: Cups of water do not carry from one day to the next. I can't drink 4 cups one day and 4 cups another and count that as 8 cups. Each day my water count starts over. I either reach 8 cups or I don't (I either get 100 calories or I don't).

Try this updated 3500 challenge with me with week. Maybe you are really good about your water intake and this will make the challenge easier or more attainable. Or maybe you are just as bad about your water intake as me and this will motivate you too! Either way, try it and post your progress with me.

Once I get my workout and 8 cups in today I will comment on my progress!

9 Minutes of Plank!

On Friday, Chris, Katie, and I accomplished our 9 minutes of plank challenge. This is how we completed the challenge:

1 minute: Right Side Plank
1 minute: Left Side Plank
1 minute: Plank (regular)
1 minute: rest

Then we repeated this series 2 more times!

Thanks to Katie for pushing me to complete my challenge.

Week 25 starts tomorrow! I didn't get 3500 calories in the past week, so we will try for week 25!!!  Join me in the challenge. I know its a lot of work, but it seems to do the trick. I am back in my size 2 jeans from college today and feeling great!

Another Evening Workout with Katie

Last night Katie and I went to the gym again. It's been a really fun routine for us! We burned 450 calories on the elliptical. Did our ab exercises. And even did a total of 6 minutes of planks!

Today we are planning on working out again and bumping up our planks to a total of 9 minutes. If we accomplish that, I will have accomplished my Plank Challenge from the other week!

2 Workouts!

Katie and I went to they gym Tuesday and Wednesday evening. Burned 500 calories each night and did ab exercises each night! 2 Great workouts and ready to workout again tonight.

Katie even taught me some new ab exercises I am going to add to my routine!

And Nora has Pink Eye!

So no gym for a while. I can't be taking Nora to the gym's daycare with Pink Eye. Poor Baby!