Weapons of Mass Reduction : Team August Challenge!

My workout today. I always find weekends hard to manage. Today I've made an extra effort and it's paid off. My food intake has been ok and a gym session that I thought might have been on the 'over training' side after this busy week but not too bad. My HR rose quicker than it normally does but the session was shorter than normal. Jumping Jacks - no chance at all.

Stairmaster: 30 mins, calorie burner, level 7, pace ave 61 spm, floors 114, dist 3.85km, cals 347, ave HR 146, max HR 166. Increased level by one. 30 mins but about 6 were cheating - holding on to side rails to allow HR to drop to 145 - 150 level but kept rolling for 30 mins.
Squat lunges * 25 each side. 3 mins 10 secs, 29 cals.
Elliptical: 30mins, Interval prog, peaks - level 20, trough - level 5, ave level 11.9, pace ave 109 spm, cals 321, ave HR 149, max HR 158.

bump

Water - complete! +1
Food - logged and under! +1
Challenge - met! +1

Lost a pound! Resting with workout today:) Although I do have dance practice and I'll prolly get a good workout anyway;) Keeping up with water and calorie intake!!

I lost 6.8 pounds this week. :drinker:

Here is my recipe for one of this week's challenges... I love sweet potato fries!!! (Modified from food.com's website)

Ingredients
1 lb sweet potatoes
1 egg white
2 teaspoons chili powder (I only use 1 tsp.)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt (I do not add the salt... I don't like salt.)
Directions
Peel and cut potatoes into 1/4 inch x 1/2 inch strips.
In a bowl, combine egg white and seasonings; beat well.
Add potatoes; toss to coat.
Spray two baking sheets with nonstick cooking spray.
Place potatoes in a single layer on the two baking sheets.
Bake, uncovered at 450 degrees for 20-25 minutes or until golden brown.
Nutritional Info
Serving Size: 1 (82 g)
Servings Per Recipe: 6
Amount Per Serving..............% Daily Value
Calories 71.2
Calories from Fat 1
Total Fat 0.1 g..........................0%
Saturated Fat 0.0 g.................0%
Cholesterol 0.0 mg................0%
Sodium 114.1 mg..................4%
Total Carbohydrate 15.8 g....5%
Dietary Fiber 2.6 g................10%
Sugars 3.2 g..........................13%
Protein 1.9 g.............................3%

Black Bean and Tomato Quinoa
yield: Makes 4 (side dish) servings
active time: 20 minutes
total time: 45 minutes

ingredients
2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro

preparation
Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
382 Calories (19%)
12g Total fat (18%)
4g Saturated Fat (21%)
15mg Cholesterol (5%)
446mg Sodium (19%)
55g Carbohydrate (18%)
10g Fiber (39%)
14g Protein (28%)

Also I committ to 9 miles this week.

I can commit to 12 miles for our 100 mile team challenge. I will post on sunday the total completed miles!

Here is one of my Favorite recipes:

Mozzarella Stuffed Turkey Burgers

1 pd ground turkey
1 egg
15 ounce cann black beans
1/2 cup diced red pepper
1/2 cup shredded mozz cheese
salt, pepper, garlic, chili powder or any other spices you like.

combine all and form into 4 patties. add salt, pepper, garlic powder and any other spices you'd like. heat skillet on medium heat, cook patties 7-10 mins each side.

Place on bread of choice with smoked mustard and slice of lettuce.

4 servings
Calories per serving: 317
Carb per serving: 18
Fat per serving: 13
Protein per serving: 33