My "Soup Meal"

Kale Soup with Jalapeno, Roasted Corn and Shredded Chicken Breast

I eat basically the same foods everyday. Currently, I have one soup meal, one salad meal and one or two snack meals like yogurt, fruit (lots!) or PNB/celery/raisins. The first year of my diet I never ate a bowl of soup! Instead, I prepared a yogurt shake everyday (as my noon time meal), I still had two other meals, one salad meal and another veg based meal w/pasta or rice and a protein.

I do not know how I ever lived so long without eating soup! I think I've eaten more soup in the last 1 1/2 years, than my whole life combined! It is the perfect meal for many reasons, first it's extememly low cal/high volume (the way I prepare it), it can be prepared in advance, and many different ingredients can be added to accomodate caloric and nutritional needs.

I think I started making soup on a regular basis in the spring (March/April) 2006, after my weight loss, because I was cooking alot more, it was still chilly outside, I needed more diversity in my food, and it was appealing in the fact that I could make a large amount in advance and freeze it, and most importantly, at the time, I could eat huge amounts and still stay within my caloric parameters!

I started with a recipe from The Joy of Cooking cookbook called, Barley Soup with Sausages. From that point I made it so often (soup) that I developed my own recipes using ingredients I had on hand. Vegetable soups are all basically the same and once you get in the habit of making soup, changes comes naturally, the protein and/or carb additions are endless. Here are some of my regulars,

chicken/turkey

ground beef/steak

sausage/ham

beans

corn

pasta

spaghetti squash/butternut squash

rice/barley

etc...

I currently make two veggie soups, one basic veg w/cabbage onion, carrot, celery, and kale,(I posted the recipe couple of weeks ago), and a spicier variation of that when I add peppers and/or tomatoes, and spices, like chili powder....the latter has a "mexican" flare.

Kale Soup w/Jalapeno, Roasted Corn and Chicken

onion (1 lg, sliced or diced)

celery (2-3 stalks diced)

carrot (2-3, diced)

jalapeno (4-5, sliced)

kale, stems (diced) and leaves (sliced across width, 1") separated, (1 bunch)

garlic (4-5 cloves, chopped or minced)

4 cups chicken stock, or broth

chicken breast (2)

roasted corn (kernels from 2 ears, or more)

S & P, dried oregano, squeeze of lime

Saute onion, celery, carrots, jalapeno, and kale stems in 2 T. olive oil until soft and starting to brown (10-15 min), add garlic cook for 1-2 min more. Season with S&P, add oregano if using (1 T). Add stock, kale leaves and chicken breast (no bone) if using, bring to a boil, turn heat to low and simmer slightly covered for 15 min.

Remove chicken, dice or shred, and put back in, add corn kernels.

I topped my soup w/ a roasted and sliced jalapeno pepper, and a squeeze of lime.

I'll be taking this soup to work with me today, but with squash and black beans, instead of corn and chicken.

I will post my recipe and step by step instructions for home made chicken stock withinn the next couple of days!

Soup is good!

What's My Job?

Lots of stuff going throught my head these days, it seems as if I live in a tornado, constantly moving around (sometimes violently...in a good way) in every direction. I've known for a while that I'm in a constant state of over-thinking things....and that's ok....but sometimes overwhelming.

For the past few years if anyone would ask me what do I do (for "a job"), I would say, " I take care of my family". Even though I have been a manicurist for 25 years, I no longer "make a living" doing that, beause I have the luxury of working part time, and I have other hobbies that allow me to shop and spend. I love my job at home, especially being a wife.

But something happened a few weeks ago that scared me a little bit.....I didn't feel like working out. Now, I often feel like I'm stalling, getting my ass out to the gym to start my workout, but this particular time, I got "busy" doing other things that I was having more "fun" doing, and I wanted to skip my workout. Stalling, and skipping, are two different things! It scared me.

It scared me because I realized, after reflecting on that feeling, that I was standing at a point of chosing life or chosing death. Now, I know, that seems dramatic, it was! I was standing in a doorway with life on one side and death on the other ( life = feeling good, death = feeling bad), and I had to chose life, I have to choose it everyday. I chose to feel good, I have to. I refuse to waste any more time, any more of my life feeling less than good.

Luckily, it passed (the drama). But it helped me, and reminded me, that I've got work to do. And what work is that? My ketttlebell workouts, my yoga and my food has to be a permanent part of my life, it has to. How can I make sure that happens? I have to keep living it and promoting it. I have to surround myself with it...and I do.....but more....this is my job!

I'm convinced I have something of value in the way of helping others increase the quality their of life, physically and mentally. I, of course, can teach someone how to swing a kettlebell, and teach someone how to make a salad, but I'm living proof that a person can start thinking and feeling in a more hopeful and positive way, can I teach that??? I don't know, but I can try!

Everyone of us has the power to chose the life we want....to feel good....to feel this good life....I can't chose for you. But I can continue to remind you! I can continue to share, and show you how I do it....it's work! Some of you I'll meet in person, and some I will never met in person, but know this, like I know this,

Life is good
Life is hopeful
Life is exciting

I'm so very lucky because it's my job to feel good, and when I feel good, good things happen. It will all fall into place. My life is my "living", and my journey is my job.

Two min swing snatch combos

After 400 snatches in the Max Vo2 workout.Tracy did 9 reps per cycle for 35 sets before this 30 min swing snatch workout.The video of the max vo2 workouts got derailed.


Am weight 128.8
5:15 Bikram yoga
Monday KB Max Vo2 w/12kg

Misc 3 min. warm up

15 sec, 9 reps
15 sec rest
x 35 sets = 17.5 min

Work sets

16/16 swing snatch, 2 min. on (1 min each side, video showa 4 of 5 sets)
1 min rest
x 5 sets = 15 min

20/20, 20/20, 1 hand swings w/12kg, 2 min. on
1 min rest
x 3 sets = 9 min.

20/20, 1 min. on, 30 sec rest, 20/20 1 min. on 30 sec. rest, 1 hand swings
x 3 sets = 9 min.

Total workout 53 min.

I'm totally jazzed that I chose to do 9 reps per 15 sec and wasn't winded at all! Last time I did that,(video a few weeks ago), I couldn't even talk between sets, so my conditioning has gotten that much better...cool.

Since we only did 35 sets Max Vo2, (we did 50 last week), I decided to stay with the 12kg and do swing/snatch combo, and then down to just swings, but keeping the sets @ 2 min. After 5 sets of swing/snatches I had enough snatches! (additional 160 snatches, after previous 405)

So, I did 1 hand swings, 20 L, 20 R, repeat, for 2 min. total, and when that was too hard on my grip, I stayed with the 20 reps on each side (without switching), but traded in the 2 min. work, 1 min. rest for 1 min work, 30 sec rest, twice. It was the same amount of time and the same # of swings, but broken up. (total swings w/12kg, 940)

I suspected for the first time last week that my left arm may now stronger than my right! Over 2 years of always starting with my "weak" side, has made it my "strong" side!

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My weight is averaging 128.8, and my bodyfat stays steady 18-19%. The scale goes from 126.4 to 130.0, so far nothing over 130!

I do eat alot more fat than ever in the form of nuts, yogurt and lots of olive oil (tons of grilled veggies w/ olive oil)....oh yeah, and ice cream....lots of ice cream (drats!).

My Eccenctricities, Tattoos and Kettlebells

I got a new tattoo last week! I've known for a while now that I wanted to get a tattoo with an image of a kettlebell, I just wasn't sure how I wanted it translated into a more feminine design. So here it is! I don't need to get into all of the "meanings" behind every detail, but the butterfly is a classic symbol of transformation, that's kind of obvious! Since part of my personal transformation has been accomplished through Kettlebell training the tattoo artist, that I have the honor of working with (Robert Klem, of Samuel O'Reilly's in Santa Cruz, CA) came up with this interpretation. (It was my idea to place the KB in the wing, he just made it happen.......beautifully!) The placement of the tattoo was chosen by the artist, and I totally dig it!

But, while I was getting tattooed, the subject of KB training came up (of course!), and I realized, as I was talking about it, how eccentric the kettlebell is! It's hardcore.......it doesn't appeal to everyone. I think it takes a certain kind of person to look at it and "get it" (the KB), much less recognize that just because not everyone is doing it (in fact that's a bonus!) doesn't mean it's not a valid form of training. It's bad ass, and it kicks ass!

I've always considered myself an artistic, funky, creative type of person ( OK, and a little extreme!) that loves being "different" and I'll admit a little bit of an attention seeker! (I am a Leo after all!) I don't really give a care what anyone else thinks of me, or what I do, I live my life for myself. The fact that tattoos are permanent makes them more exciting to me, and another way of expressing my ability to commit to something I believe in...... in fact my very first tattoo was rosebuds and a heart (so "80's") with Mark's name, after knowing him only about 6 weeks (we were already engaged at that point!).

So, if anyone has ever had any doubts about my belief that the kettlebell has truly been a miracle in my life, this tattoo is a symbol of my appreciation. And it also represents the excitement and commitment to teaching, sharing, and leading by example, how it can be for others interested in changing their bodies, their health, and possibly their lives.

I'm not posting this for anyones approval or negative opinion, although if you have one (a negative opnion) I hope you have the balls to comment directly to me, via this venue, or shut the hell up!

Life is great. Live it.

Tracy's All Day Lunch #3 & Swings w/26 Before Work

Most of this prep was done yesterday, with the exception of cooking the oats and cutting the tomatoes. I've got sooooo many tomatoes and other veggies right now I can barely keep up and eat them all before they go bad!



menu

grilled veg and chicken thigh for salad 400 cal
zebra, orange, red and cherry tomatoes (for salad) 80 cal.
spaghetti w/roasted tomato, arugula and goat cheese 600 cal.
coffee w/ cream 20 cal.
handful of nuts and dried fruit 150 cal. (in baggy)
2 small peaches 100 cal.
oats w/ sugar and milk 240 cal.
dressing for salad 150 cal. (yogurt/mayo/lime/roasted garlic)

Total calories 1740
Add AM coffee w/cream 80 cal.= 1820

The pasta really put me over the top, but I ate nothing else except what I prepared for today, I was perfect!

Now, this is what I call "eating clean"

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7:00am KB swings w/12kg

20 2 hand swings, 10/10 1 hand swings, repeat, (80 reps), 2 min on, 1 min rest x 5 sets = 15 min.

#1
20/20 1 hand swings, repeat twice each side,(80 reps), 2 min on 1 min rest

#2
20/20 1 hand swings, repeat 5x each side,(200 reps), 5 min. on 1 min. rest

I alternated these two sets in this order; #1, 1, 2, 1, 1, 2, for a total of four 2 min. sets and two 5 min. sets = 24 min.

Total workout 39 min.

This was supposed to only be a 30 min workout, but once I get started, it's hard to stop. lol!

I'm so very lucky, life is good.

Twice the Veggies, 1/2 the Pasta

Spaghetti w/Roasted Tomato, Arugula and Goat Cheese


Here is a plate of pasta on top of additional greens....I always add more veggies whenever possible. The main reason is to add more volume of food, but it also increases nutrition that much more.


I found some Golden Roma tomatoes at the farmers market, I had never seen them before, so I roasted them, along with some red Romas, at a low temp all day (225 degrees for 6-8 hours). Drizzle w/olive oil, S&P, I sprinkled a little sugar on them because I knew I was going to use them with arugula (an assertive green), you can also use fresh or dried herbs...I was out of thyme, lol....so I didn't use any.



Here are the ingredients for my pasta, (notice I only use 1/2 box of pasta, this makes 2-3 servings, if making this for 4-6 use a whole box of spaghetti, 16 oz., and double the goat cheese)

Roasted tomatoes, with the oil they were roasted with (1/2 sheet pan, pulsed through the processer)
8 oz. spaghetti
1 bunch arugula, washed twice
2-3 oz good quality goat cheese
roasted garlic (because I had it, optional)

While pasta was boiling, I heated up a skillet w/tomatoes (and oil), added arugula and turned off heat. When pasta was done, (save some pasta water to thin sauce), I added hot pasta to pan, toss to wilt greens and coat with tomato/olive oil. Add goat cheese, using hot pasta water to thin sauce if needed. I plated one serving on top of additional greens.

This serving went into a container after the picture was taken and will be part of my "all day lunch". If you don't like the strong flavor of arugula use spinach instead.

The next pasta dish will be similar, using the rest of the roasted tomatoes, broccoli rape, one italian sausage link (crumbled), and parmesean. Broccoli rape is a very strong flavor, so I "cut" the flavor by adding, my favorite with that veggie, italian sausage, but not too much!

I'll add the broccoli rape to the boiling pasta 5 min, before the pasta is done and drain it all together. I'll then add it to the crumbled, cooked, sausage and tomatoes, maybe some red pepper flakes, (in a lg skillet), and toss with parm.

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My weight has been up slightly after getting back from my trip (129 lb.), three days of deserts will do that to you! But, today I'll be at work all day and my food will be perfect. Time to get back to journaling more seriously.

Life is stinkin' great!

Max Vo2 50 sets

My snatch form for this workout was completely different than ever before because my hands were so torn up form my last snatch workout w/16kg, I've been in pain for 3 days now, and you can see in the first video how much I'm trying to find some comfort by continually repositioning my hand bands (being away from home, and without athletic tape to cover the blisters....I had no idea it would take so long to start healing).

I had to use my feet/legs/hips to really drive the weight up, and float it to the top of the movement, slight punch out, and then catch the weight with open hand. Because of the increased involvemnt of my legs I took a really wide stance, and reached far back with my hand, on the downstroke, to get the most momentum possible.

The top of the wave, set 20-23 of 50 sets. I need to up my reps or find a 31 lb kb. My HR was barely in the 150's.


The last five sets


The rest of the workout w/16kg;

#1
40 2 hand swings, 40 transfers, 2 min. on 1 min rest

#2
40 transfers, 40 2 hand swings, 2 min on, 1 min. rest

#3 (combination from last workout)
1 swing L, trns, 2 hand swing, trans, 1 hand swing R, trans, 2 hand swing, trans., repeat 10 x (8 reps per 1 combination, x 10 = 80 reps)
2 min. on 1 min. rest

Alternating these 3 combinations in this order 3 x each = 9 sets. All three sets took 9 min. to complete = 36 min.

Total workout 61 min.

My heartrate after each 2 min. set of swings w/16kg was 162-168 consistently.

Even using my "Tracy socks" the handle of the 16kg is large compared to the size of my hand, and it always tears my palms when I do fast snatch reps (w/16 kg, Friday's workout).