Category Archives: Lunch/Dinner Ideas

Thoughts on workouts and a yummy steak rub recipe

So I’m playing with a couple ideas… #1 getting my yoga teaching certification and #2 possibly my CrossFit Level 1 certification.  I was thinking the other day while I was doing a workout in my garage about how far I’ve come in the past 5 years.  Going from workouts that were just walking on a treadmill, to workout videos (I used to love Debbie Siebers Slim in 6), to being introduced to CrossFit in Park City (by who is now one of the most well known CrossFit athletes in the US), to some P90X, to workouts with my trainer David, to running, to spin, to hot yoga, to crazy Army workouts, to P90X2, etc, etc.  The reason I started thinking about it was because I’m headed to Utah next week for spring break and would love to workout at the CrossFit gym there.  The last time I was there, I couldn’t do a box jump (barely could on the small box), I couldn’t do a pull-up (without a LOT of assistance), and I couldn’t lift what I can now.  However, IT DIDN’T MATTER, because I still loved it!  Don’t get me wrong though cause I’m totally happy that I can now do box jumps on a 24″ box!  But it was just cool to think about the difference I’ve made in my health and fitness.  I don’t feel like I’m a total workout or dieting freak though.  I don’t hang out at the gym for fun.  If I don’t feel like working out I don’t, I always listen to my body.  If I want to eat an entire bag of starburst jelly beans in one day, I do (1000 calories…true story, it happened)!  I finally feel comfortable in my own skin and just relaxed about my eating and my workouts like I never used to be.

I thought it would be fun to blog my workouts and give possibilities for scaling it down (it will also be nice to have them all in one spot).  However, I am not a trainer and some of these moves require knowledge of how to do them so you don’t hurt yourself.  You can google the moves and watch videos on how to do them, but please don’t attempt something you have no idea how to do.

The thing I like about the Cedar Park CrossFit gym is that they have a warm-up all set out and a strength move (which allows you to work on form and build weight) and then a Workout of the Day (WOD).

Workout 3/6

Warm-up exercises:

6 each- walking lunges, leg cradles, hand walks, pvc pipe arm circles (could use a broom or just do arm circles), press ups

10 each- burpees, jumping jacks, high knees, butt kicks, bottom squat hold (1min first round, :30 second), squats, push-ups

Strength- Push jerks (basically a press up of weight while standing up from your shoulders to overhead) 3-3-3-3 (4 sets of 3 reps) my weight (mw) was 65, 65, 75, 75, then one set of reverse shoulder to overhead so starting at the top and coming down slowly on a 4-count 8-12 reps mw 65.

*You can modify with weight and by just using dumbbells instead of a bar.

WOD- 15 clean and jerks then 3 rounds of 12 burpee box jumps (do a burpee on one side of the box then jump up on it and down the other side burpee on that side jump up on box, etc), 14 kettle bell swings, 16 sit-ups

*Modify burpee box jumps by doing modified burpees and stepping up on the box, modify kettle bell swings by using a dumbbell.

Here are some pics from a local competition I did with my friend Danielle.  The workout was 1 min sled push (with 45lb weight), 1 min clean (65lb), 1 min box jumps, 1 min squat thrusters (55lb), 1 min rest for 20 min.  It kicked my trash.

Clean

Box Jump

 Squat Thruster

 

STEAK RUB RECIPE

I love to use this on flank steak, but it’s good on any type of steak!

Montreal Steak Seasoning

Lawry’s Seasoning (red cap)

Garlic Salt

Onion Powder

I just sprinkle each of these all over both sides of the meat and rub it in.  Sear your meat on high first and then finish cooking on medium to seal in the juices.  I also like to wrap it in foil right off the grill or out of the pan and let it sit for a few minutes before cutting (it will continue to cook while in the foil so make sure it’s not quite down when you take it off).  Cut against the grain!  Thanks to my sister Michelle and her hubby Marcus for the cooking technique!

 

Sweet and Spicy Crockpot Chicken

So this recipe was completely random and actually turned out to be pretty good.  My son Cole loved it way more than I did and has eaten it as leftovers for the past 2 nights!!  The measurements are an approximation cause I didn’t really measure 😉  If I make it again, I will probably experiment with the ratios and add less teriyaki sauce and more pepper jelly and maybe some chili sauce.  Oh the possibilities!

Ingredients:

2 frozen or thawed chicken breasts

1 C teriyaki sauce

1/4 C pepper jelly

3-4 cloves of garlic

Put everything in the crockpot.  Cook on low for 4-6 hours.  30 minutes prior to serving take out and shred chicken then place back in crock pot.  Makes about 3 cups.  Serve warm over rice or with veggies.  I also put it in a salad cold the next day for a delicious chicken salad!

Serving size 1/2C = 3PP.

Chicken, Zucchini, and Tomato Greek Fettucini

Sundays with Cyndi: Chicken, Zucchini, Tomato, and Greek Yogurt Fettucini

I had the chance to meet Sussan, one of our readers and fellow promoter for ViSalus at the big Houston challenge party with co-founder Nick Sarnicola and his wife Ashley.  As we were talking she mentioned she missed my “Tuesdays with Heidi” series which made me feel happy that someone actually read them and sad that I can’t do them with Heidi anymore now that I’m back in Austin.  So I’ve decided to make a new series of posts called Sundays with Cyndi.  Not only will it help me to actually cook at least one day during the week, but it will get me back to searching for healthy, low points meals that are delicious and fairly painless.

I have been craving some fettucini lately…but since I don’t want to kill myself with points, or make myself seriously ill…I decided to concoct my own version.  It’s super fast and my 5-year-old loved it!

Side note: this was made with what I had in my fridge, there are lots of options for substitutions!

Ingredients:

2 chicken breasts

1/2 package fettucini (I used linguine)

2 zucchini

3 green onions

2 cloves of garlic

1/2 pint of cherry tomatoes (halved)

1/2 C non-fat plain greek yogurt

1/4C shredded Parmesan cheese

Lemon zest optional

Boil water for pasta, and cook for about 11min or until tender.  Cook chicken (I had leftover cooked chicken that I used); cut chicken into pieces, spray frying pan with PAM and sprinkle garlic salt.  Cook until cooked through, then remove from pan and set aside.

Add a swirl of olive oil to the pan and press 2 garlic cloves into pan (careful not to burn), add green onion and zucchini, cook until wilted (the zucchini will be kind of see through).  Push veggies to the side and add the tomatoes to the pan, cook until soft (not too long or they will be mushy).  Remove from heat and add chicken, pasta, greek yogurt, and parmesan.  Mix and salt to taste.  I didn’t have a lemon to add the zest, but kind of wish I did.  Top with of sprinkle of parmesan and enjoy!

Servings = 4

Points + approximation per serving = 8

Jun 13, 2012 3_25 PM_jpg-1

Shredded Chicken Soft Taco

This is my new lunch addiction! It’s quick and easy if you do just a little prep work ahead of time. I LOVE Cyndi’s Salsa Verde Crockpot Chicken. I make up a batch of it, and then store half cup servings of the shredded chicken in my freezer to use during the week for a quick lunch!

 

Gather all of the ingredients together… small carb balance mission tortillas, prepared pico de gallo, chipotle flavored laughing cow cheese, and a serving of the salsa verde chicken. Since the chicken is frozen… I heat it up in the microwave for approximately 3 minutes…

 

While the chicken is warming, I spread the laughing cow cheese on the tortilla…

 

Then layer it up!

 

I love pico!

 

This makes a great lunch for only 5 point plus!

 

May 16, 2012 8_47 PM_jpg

Zucchini Boats

One of Torry’s patients sent him home with zucchini fresh out of their garden!!! I was so happy when he walked in the door with them because I had been eyeing this idea for dinner from the Proud Italian Cook… I worked with what I had around the kitchen and it turned out really tasty!!

Preheat oven to 350F…

Start by cutting the zucchini in half lengthwise … they suggest trimming a little off of the bottom side so it’s sits in the pan better…

Using a spoon, hollow out the middle slightly by removing the seeds…

Spread 1 to 2 teaspoons of pizza sauce across the tops…

Layer turkey pepperoni, tomato, and Weight Watchers string cheese…. (these are the toppings I had on hand, there are numerous possibilities!)

***Duh, I left out some important details…. before adding the cheese, bake for 25 to 30 minutes. Then add the cheese and put under the broiler for about a minute until the cheese melts***

They were REALLY good!!! Another great way to get it some veggies! …. and only 2 Points Plus…