Health and Fitness and Peace of Mind

Julie's Corn Casserole

2015-11-27T17:29:00.003-06:00

Last Spring, we hosting about 50 people at our home when our daughter's softball team came to play at an Auburn University tournament. My friend and colleague Terry Meisenbach gave me this recipe, telling me "It is really good and feeds a lot." I had it planned to try it out, but my husband had purchased frozen mac and cheese while I was out town so I decided not to cook the Julie's Corn Casserole for that occasion.

I finally tried it for the Mims Thanksgiving gathering--I halved the recipe.

It was just as Terry reported--"It is really good and feeds a lot."

Preheat oven to 325 degrees

Mix:
2 cans whole kernel corn drained
2 cans creamed style corn (do not drain)
2 sticks melted butter
2 cans elbow macaroni (use acorn can as measure)
2 cans cubed Velvet cheese
1.5 cans milk

Stir all together and bake, covered at 325 degrees for 30 minutes. Stir, remove foil and bake for 30 more minutes.

This makes a DOUBLE batch (two 9 x 13 pans); cut in half for smaller batch.

— From Terry Meisenbach

My version of Korean Style Pork Chops

2015-11-25T18:03:00.001-06:00

A friend of mine shared a recipe for Korean style pork chops. I thought they sounded yummy but I decided to make a few adjustments and added a few ingredients.

This recipe turned out great.

Korean Style Pork Chops

Ingredients
1/2 cup of soy sauce (I used gluten free)
2 tbsp of brown sugar
1 tbsp of chili sauce
1/2 tbsp of sesame oil
1/8 tsp of ground ginger
1 tbsp of vegetable oil
1 small onion
Half of a large green bell pepper
3 gloves of garlic
4 boneless pork chops
Salt and pepper to taste

Directions

Preheat the oven to 350 degrees.
In a small bowl, mix the soy sauce (I used gluten free soy sauce), brown sugar, garlic sauce, sesame oil and ginger. Mix well.
Heat up vegetable oil in an oven and broiler safe skillet (I used a iron skillet).
Sauté onions and bell pepper. When soft add garlic. Sauté for only 2 minutes.
Season the pork chops with salt and pepper. Add pork chops to the skillet for 3-5 minutes. It should be nice and brown.
Flip the pork on one side and brush it with the marinade. Cook for an additional 3-5 minutes.
Put the pork pieces on the skillet to the oven and bake for 30-35 minutes.
Increase the temperature to the broil and cook for an additional 1-2 minutes.
Take out of the oven and let it settle for 5-10 minutes.
Serve with rice.

Adapted from: motherthyme.com

A new recipe--Shrimp Campechana De Mariscos

2013-08-18T20:08:00.001-05:00

This was a good weekend for me cook. I am particularly proud of the Apple Pecan Crisp I created and and this new recipe I tackled. After tasting Campechana De Mariscos in a Goode Seafood Restaurant, I thought it might be something I could try.

Check out the recipe.

I made a few changes in the recipe.

I used a pound of shrimp and did not use any lump crab meat because crab meat is incredibly expensive in Alabama. Besides my family loves shrimp. The substitution was perfect.

To prepare the shrimp, I melted butter in a sauce pan and then added a pound of frozen, cooked and pealed shrimp. I seasoned it a little with parsley, garlic, black pepper, and celery salt. I cooked the shrimp only long enough to thaw it and make it a little more pink.

Because I could not find roasted chilies, I drained a small can of chilies and poured them on a greased sheet of aluminum foil and roasted them in the oven.

Otherwise, I made the recipe as directed.

My husband said it "Okay". Funny, he said it was just okay. He does not like cilantro because cilantro gives a funny after-taste. Well of course, it will if one a funny after-taste after eating four helpings.

Seriously, my oldest daughter does not like cilantro either so next time I may not use cilantro at all.

Apple Pecan Crisp

2013-08-18T19:49:00.000-05:00

We have some tart apples from the farm. My oldest made her signature apple pie with a homemade crust last week. I searched for an apple dessert with no flour. Other than cooked apples often served as a side dish, I could not find a recipe I thought I would like.

I developed this recipe based on a few others and one recipe I used in the past. The key difference is this recipe is that I used finely crushed pecans in place of flour, creating a gluten free dessert.

I have cooked apple crisps before but this one is by far the best one I have ever made.

Enjoy.

Apple Pecan Crisp

5 large tart apples, peeled, chopped into small pieces
1 tablespoon lemon juice
1/3 cup pecans broken into pieces
3 tablespoons crushed pecans, crushed in a food processor
2/3 cup light brown sugar
3 tablespoons maple syrup
2 tablespoons of butter

Topping:
3/4 cup crushed pecans, crushed in a food processor
1/3 cup light brown sugar
1/4 teaspoon ground cinnamon
1/2 cup or stick of softened butter, cut into pieces
1/3 cup pecans broken into pieces

Vanilla ice cream (optional)

Directions:
Preheat oven to 350 degrees F.

For the Filling:
Sprinkle lemon juice over the apples. Add the next 5 items into a large bowl. Stir with a large spoon

Spray a 9 inch X 9 inch baking dish with butter spray. Spoon the mixture into the baking dish.

For topping:

Mix the crushed pecans, brown sugar, cinnamon, and pecans in large bowl. Sprinkle the butter over the mixture. Stir with a spoon or fork until mixture forms small lumps. Crumble over filling.

Bake for 35 40 minutes. Cool a few minutes before serving.

To serve spoon in a bowl and top with vanilla ice cream.

Cliff Bishop

2012-05-19T11:53:00.001-05:00

On Monday, we will be attending funeral services for to my brother-in-law, Cliff Bishop.

My thoughts on what he modeled and what he taught us are described here.

Cliff’s Chocolate Chip Cookies

2012-05-19T11:13:00.001-05:00

1 cup granulated sugar
1 cup brown sugar
1¼ cup unsalted butter, softened
3 eggs
1½ teaspoon vanilla
1 teaspoon baking soda
1 teaspoon salt
24 ounces (approx. 3 cups) all purpose flour
12 ounces semi-sweet chocolate chips

Place sugars, butter, eggs and vanilla in mixer bowl. Beat at speed 2 about 30 seconds. Stop and scrape bowl. Beat at speed 4 about 30 seconds. Stop and scrape bowl. At lowest speed, gradually add baking soda, salt and flour to sugar mixture and mix about 2 minutes. Mix at speed 2. Stop and scrape bowl. Add chocolate chips. Mix about 15 seconds at lowest speed. Drop by rounded teaspoonfuls onto greased baking sheets, about 2 inches apart. Bake at 375º for 10-12 minutes. Remove from baking sheets immediately and cool on wire racks. Yield: 54 cookies.

Variations: Omit chocolate cookies and hand stir in M&M’s or add to top of cookie before baking. May also add Hershey’s Kiss to top of cookie before baking.

Cliff whenever I make this cookies I will remember your love for my sister, your love and care for your nieces and nephews, your amazing skills, and your courage to live life and defy the obstacles thrown your way.

Apple Pie by Request

2011-10-09T13:00:00.000-05:00

A colleague and friend asked for an apple pie recipe. This one we all enjoy. It takes time to make, but is very good. Also, I added about a 1 tablespoon more of butter and about 1/4 cup more of sugar and my family seemed to like better (of course, who wouldn't).

Pastry: (2- 9 inch crusts)

2 cups flour

1 tsp salt

2/3 cup shortening

2 to 4 Tbsp. water

Measure flour and sift with salt. Add shortening. Cut in. Add water, one tablespoon at a time. Stir with a fork to get all flour coated. Roll into 1/8 inch thick. Divide dough in half. Roll only one half of the crust into round for bottom of pie plate.

Apple Mixture:

1 can pie apples or 5 cups sliced apples

1 tsp. lemon juice

2/3 cup sugar

2 Tbsp. flour

½ tsp. cinnamon

1 Tbsp. butter or margarine

Mix ingredients and heat in frying pan on range before pouring into pastry. Pour apple mixture on top of crust. (Heat enough to soften the apples.)

With the remaining crust, top apple mixture with crust by forming a lattice with the crust. Bake about 30 minutes at 350º. From Dibba Spears by way of Kelly Adrian

Peach and Blueberry Crisp

2011-07-10T20:40:00.001-05:00

Summertime is a great time to cook with local foods. I am fortunate that my brother and his family and my parents grow blueberries. Chilton County is known for growing delicious peaches. My parents also give us pecans either from their trees or from local sources each year.

I cooked this recipe tonight using fresh blueberries from my parents, Chilton County peaches, and local pecans (we froze them in the fall). If you like desserts to be sweet, you may want to add more sugar. Also, I had parched some of the pecans before I chopped them which made the topping taste stronger. Next time I may use all parched pecans. For us, the ice cream sweetened the dish enough.

Blueberry and Peach Crisp

Flour Topping

1 c. flour

1 egg

½ c. sugar

½ c. light brown sugar

1 tsp. cinnamon

Fruit Filling

3 c. peeled, sliced peaches

2 c. fresh blueberries

1 Tbs butter

1 Tbs flour

Pecan Topping

1 c. chopped pecans

¼ c. flour

¼ c. sugar

¼ c. brown sugar

¼ c. melted butter

Preheat oven 350.

For the flour topping: Combine flour, 1/2 cup sugar and 1/2 cup brown sugar, and cinnamon. Beat egg with a fork. Mix egg into flour with fork until crumbly.

For fruit filling: Melt 1 Tablespoon butter in a sauce pan. Place blueberries and peaches in the sauce pan. Warm slowly on low heat. Stir frequently. After the juices form, Stir in 1 Tablespoon of Flour. Stir frequently and cook until the juices thicken. Pour fruit and juices into a 2 to 2 1/2 quart buttered baking dish.

Sprinkle flour topping over fruit filling. For pecan topping: Combine chopped pecan, sugar, flour, brown sugar and melted butter. Crumble over flour topping. Bake at 350 degrees for 35 to 40 minutes. Serve with ice cream. Serves 6 to 7.

Oh AND here is a big thank you to my family for supplying us fresh fruits and vegetables throughout the summer.

Is it bread or cake?

2009-11-20T19:34:00.001-06:00

I adjusted a Banana Nut Bread recipe by adding sugar and chocolate chips and using margarine instead of shortening. The kids like it a lot, of course, maybe, because it seems more like cake than bread.

1/3 cup margarine, softened
1 cup sugar
2 eggs, room temperature
1 3/4 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 cup ripe bananas, mashed (approximately 2 bananas)
1/2 cup pecans, chopped
1/2 cup chocolate chips
Pre-heat oven 350 F. Sift together flour, baking powder, and baking soda. Set aside.

Cream margarine. Add sugar. Add eggs. Beat only slightly after each egg. Slowly add flour mixture. Add mashed bananas. Stir in nuts. Stir in chocolate chips. Pour into well-greased 9 x 5 x 3 inch loaf pan. (If you make 1.5 times the recipe or 2 times the recipe, you may use a Bundt pan.)

Bake 350 F for 45 to 50 minutes. Remove from pan; cool on rack.

Determination in solving life's frustrations and problems

2009-07-18T22:37:00.001-05:00

Today, before my daughter's softball tourney, while the girls were warming up for their game, I went for a jog. I try to get some exercise in while there is "free time". My husband coaches and is there with her. And frankly, she is old enough to know what she should be doing and my presence really is not needed. My leaving the ballpark for 30 to 45 minutes is not detrimental to her playing or her well-being.

During these jogging excursions, I take a safe-route near the ball field. The jog is not about the length or speed (my jogs are never about the speed). It is about squeezing some exercise in found free time.

Today, I jogged near a subdivision and down a county road. I knew I was in somewhat of disadvantage because much of the early part of the jog was downhill. Of course, on my return to the ball park, I would be jogging (definitely not running) uphill.

If I train my mental outlook, during my exercise routines, I can stretch myself, more than if I just go through the motions.

As I was jogging downhill--which is not as easy as it seems because downhill is tough on my knees--I kept thinking of my routine jog at home last week. During last Saturday's jog, I seemed to struggle early in the jog. My knees hurt; I wanted to stop before 1 mile in and again around 1.8 miles.

At the 2 mile mark, I started up the steepest hill of my jog. I wondered how I could get up the hill without stopping. I thought of my greatest frustration. The hill represented my greatest, current frustration. My defeating the hill meant that I could defeat my greatest, current frustration.

I was not going to let the hill (my frustration) defeat me. I needed to beat the hill and keep jogging once I topped it. Because eventually to defeat this real life frustration, I know I cannot only complete the task--work through the problem--but I must also be able to maintain (not just survive) once the problem is solved.

The hill last Saturday represented my problem, my frustration. I defeated the hill, accomplished my goal, by hitting the hill with known purpose and outcome, and with confidence. I also kept jogging once I topped the hill and managed to tackle the next hill which is less challenging, but nevertheless harder than straight, flat path.

Today, though the hill was long and slow sloping. My method had to be different than last week. The hill represented another type of frustration.This frustration is not a big thing that seems to have an exact solution, but one that will take time to solve, and may not even have known solutions.

To defeat this hill, I knew I had to take a different approach--a persistent, yet consistent, determination.

As I finished my jog and approached the ballpark, I realized that the methods to meeting the demands in our lives must include both kinds of determination--confidence with purpose and persistent consistency.

The confident determination is defined by purpose (of course), but also met with a head-strong determination of wanting to be successful.

The persistent consistency means that my consistent actions will eventually help others understand my values. The persistency represents the determination of wanting to stay true to my values. And through consistent behavior and persistent determination, solutions and outcomes eventually become known, maybe less tangible, nevertheless becoming evident.

My favorite cream cheese pound cake

2009-06-16T19:41:00.001-05:00

I know this is supposed to be about health and fitness blog, but it is also about peace of mind.

What is better than creating peace of mind among family members than cooking everyone's favorite pound cake.

Brenda Smith, named Braindog (I love that name) by my former boss, gave me this recipe years ago. I have adjusted the directions to reflect the cooking knowledge of my sister, Nancy.

2 sticks butter--softened (I use 2 sticks of margarine that is not whipped)

1 (8 oz) pkg of cream cheese--softened (I use light cream cheese and have had mixed results with fat free cream cheese)

3 cups sugar

6 eggs - at room temperature

1.5 teaspoon vanilla

3 cups plain flour

.25 teaspoon salt (actually I use less than a .25 teaspoon)

Preheat oven to 325 F. Grease a bundt pan or two loaf pans.

Cream butter and cheese; add sugar to cream mixture. Add eggs one at a time, but to prevent over beating as soon as the yolk is broken add the next egg. Add vanilla. Add flour and salt. I have a good mixer and beating time should take no longer than 7 minutes.

Spoon batter into pan. The original recipe says to bake for 1 hour and 10; however, I have to cook the cake to almost 1 hour and 30 minutes. Check doneness by using a toothpick or small thin knife to make sure it comes out clean.

del.icio.us Tags: recipe,pound cake

Why run--well jog

2008-08-18T08:56:00.000-05:00

I really enjoy being myself during long slow jogs and getting that "feel good" after a good jog.

My knees and joints sometimes bother me afterwards, but tightening the muscles and knowing I have worked my heart and lung muscles make me feel like I have done my body as well.

Dr. Bob Keith at Auburn University describes how research shows running can increase life span -- "...run for your life".

The article gives us more reasons to exercise regardless of our age.

del.icio.us Tags: running,exercise,aging,cario

Twit2fit updates

2008-07-19T19:17:00.001-05:00

I gave the details of this week's exercises on the twit2fit Ning page.

Sunday jogged slowly 5 miles and walked 2.5 miles

Monday upper body weight lifting.

Tuesday jogged very slowly 2.5 miles.

Friday lower body and mostly leg weight lifting.

Saturday another test day with Operation Boot Camp.

Blueberry and Peach Crisp

2008-07-13T16:08:00.001-05:00

Flour Topping

1 c. flour

1 egg

1/2 c. sugar

1/2 c. light brown sugar

1 tsp. cinnamon

Fruit Filling

3 c. peeled, sliced peaches

2 c. fresh blueberries

1 Tbs butter

Pecan Topping

1 c. chopped pecans

1/4 c. flour

1/4 c. sugar

1/4 c. brown sugar

1/4 c. melted butter

Preheat oven 350.

For the flour topping: Combine flour, 1/2 cup sugar and 1/2 cup brown sugar, and cinnamon. Beat egg with a fork. Mix egg into flour with fork until crumbly.

For fruit filling: Melt 1 Tbs butter in a sauce pan. Place blueberries and peaches in the sauce pan. Warm slowly on low heat. Stir frequently. After the juices form, Stir in 1 Tbs of Flour. Stir frequently and cook until the juices thicken. Pour fruit and juices into a 2 to 2 1/2 quart buttered baking dish.

Sprinkle flour topping over fruit filling.

For pecan topping: Combine chopped pecan, sugar, flour, brown sugar and melted butter. Crumble over flour topping.

Bake at 350 degrees for 35 to 40 minutes. Serve with ice cream. Serves 6 to 7.

Softball and the media

2008-07-08T07:45:00.001-05:00

Many of my 300 Twitter followers do not live in Auburn and do not personally know me so they maybe getting tired of the Dixie Youth softball tournament updates. An example:

In district softball tourney, Auburn beat E Montgomery 10-4. Will play Montgomery Gray at 6 pm Tues at Felton Little.Must win 2 games to adv

One reason that I use Twitter to update about softball is to keep my friends who are interested in-the-know. Also, it is also sort of a record.

A third reason is that girls' sports do not get the same publicity and recognition from the press. Observing both girls' and boys' recreation and high school sports for several years, I have noticed that boys' sports are reported more often and in more detail than girls' sports. If you doubt me, count the number of articles written in local papers on girls' high school basketball and boys' high school basketball during the regular seasons. Then, do the same for boys' high school baseball and girls' high school softball; and the same for girls' golf and boys' golf. Also, if you don't believe me, pick up your local paper--particularly if you live in a small town--and read the articles on the current Little League and Dixie Youth regional ball games.

While I can give numerous examples, I will point out today's issue of the Opelika-Auburn News. The picture is taken of an Auburn boys (from the 11-12 league) at the District tournament in Opelika.

The Dixie Youth Ponytail District (11-12 league) tournament in Auburn has been played since Thursday of last week. Two games went into 10 innings (6 innings make the game). Dadeville and Montgomery Gray played consistently good ball for 10 innings with Montgomery Gray pulling out the win in the 10th inning. Auburn and Montgomery Gray went 9 innings with no score, until Montgomery Gray scored 2 runs in the top of the 10th inning. Two of Auburn's pitchers struck 16 batters out in 8 innings. The game was nail biting in that Auburn could never capitalize on the hits. I think Auburn left 12 runners on base throughout the game, but could never get a run around the field.

Scoring Auburn's 4th run of the 1st inning of last night's game, the delayed steal home was perfectly executed--classic and exciting. Most all of this tournament's games have been exciting, great ball playing and solid strategy. Yet, we have not seen a reporter or a staff photographer at any of these games. But, they have been available for the boys' games.

It's not all about equality. Also, I really want to know. I want to know how the Opelika Dixie Belles (13-15 year olds) play in their upcoming district tournament. I not only want to know if they win or lose, I also want to know who pitched, who hit, and who scored.

One advantage of living in a small town is that we get to know most everyone. I watched several girls on the Opelika team grow into good athletes and accomplished pitchers and batter. I want to know about their playing and their successes.

Another advantage of living in a small town is that we expect that our local paper report local events. We buy the local paper for the local news--we get state, national and international news from other sources.

We are glad that Opelika-Auburn News printed an article on the Auburn and East Montgomery Dixie Youth Ponytail game, even if we had to write it ourselves. If we must, we will write an article for each our games.

As far as for my Twitter followers, there are more Twitter messages to come. If the paper will not give credit where credit is due, then we must do it ourselves.

Pizza Soup Recipe

2008-06-28T15:40:00.001-05:00

I cooked pizza soup today and one of my daughter's friends wanted the recipe. I might as well share it this way. Pizza soup may not sound very appetizing, but I must admit all three kids really like it.

This is my recipe I created after having pizza soup that was on the food bar at a Shoney's restaurant in Orlando, FL years ago. We stayed at the Disney parks all day. Exhausted, we ate late at night at the Shoney's.

Every time I make it, it is a little different because I often change the ingredients. I also often cook pasta and pour the soup over the pasta for those who don't like spicy foods.

Pizza Soup

1 pound ground beef or ground sausage

1 onion, chopped

1 green pepper, chopped

3 potatoes, chopped

1 carrot, sliced

3 to 4 cups of water

1 large can of tomatoes

1 can of garbanzo beans.

1 can of kernel corn

Pepperoni slices (1/2 to 1 bag)

1 jar of Pizza Sauce

Salt

Black Pepper

Crushed red pepper

Garlic salt

Oregano

Brown ground meat with onions and peppers. Meanwhile, in a large pot, boil on medium heat, potatoes and carrots in water for at least 30 minutes. Make sure water is maintained to an acceptable level during boiling time. Potatoes should be almost cooked (almost soft when you insert a fork). Add to potatoes and carrots, tomatoes, and garbanzo beans, cook at least another 15 minutes. Add to the vegetables, the ground meat, pepperoni, and pizza sauce. Add spices to taste.

I often make pizza soup with left over spaghetti sauce.

Jog at the ball park

2008-05-31T13:24:00.001-05:00

Sometimes we have to take advantage of the time we have to exercise. I am speaking mostly to women who have school age children who are busy with various activities, like playing ball at different ball parks or practicing dance and piano on a regular basis.

Four years ago, when I became committed to losing weight and getting in better shape, I would walk around the ball field during warm-ups, rather than setting camp in my folding chair. I also decided to stand during the games. Standing is helpful because it uses more calories than sitting. Also, it becomes a stress-relieving activity. I get nervous when my kids pitch or bat or swim races. I want them to:

play or swim or bowl well.
play the game as it was meant to be played.
swim her race or bowl his game.
use the skills that they learned.

The more important the game or meet, the more nervous I get for them. I guess because using their skills become even more important during the games where something is at a stake--whether it is pride or a championship.

Anyway, I use the ball park as a great place to expend calories.

Today, when we first arrived in Millbrook for a tournament, I took a 50 minute jog. I know I can take time to walk or jog during the 1 hour before the game because my girl is busy warming up, she has the essentials, and she is being taken care of because my husband is the coach.

This morning I jogged down a street that turned into a county road. It made for an interesting jog. As I jogged "out" of town a bit, the shoulder at times had grass taller than me and patches of briars. Oncoming traffic required me to jump to the shoulder and sometimes straddle the briars.

It is always interesting to jog a new route, particular in a town I am unfamiliar. When I do this I learn something about the area. I also find myself not concerned with my speed or the distance, I just jog.

The most interesting part of this jog was in the outskirts of town, I found the smell of the country to bring back memories of the smells at home near the creek. Hot, humid , but fresh. It is hard to describe. I am not sure what is blooming that has a fresh and sweet smell that is not overbearing. The moisture in the air near the creek and today in Millbrook because the Alabama River is nearby has feel about that is beyond humid, but an almost refreshing feel.

This morning workout included:

I stretched my legs a little.
I jogged variable speed for 50 minutes.
I walked about .1 mile.
I stretched 20 seconds toe-touch hold with feet together.
I stretched 20 seconds each with one leg crossed over.
I stretched 20 seconds each for a hamstring stretch.
I stretched 20 seconds for calf stretch.
I stood or walked for most of the game.

The advantages of this kind of activity during warm-ups are:

expending calories
using muscles
getting a cardio workout
not using my time with the kids to get my exercise done.

The disadvantages are:

I not available is something were to happen (like my ballplayer getting hurt) which is one reason I take my phone with me.
Even though I bring an extra set of clothes, I look bad for the rest of the tournament.
I smell bad for the rest of the tournament.
I have to drink more water than normal.
I am usually a little tired (but isn't everybody at an all day tournament?)

More on Operation Boot Camp

2008-05-25T12:02:00.000-05:00

I forgot to mention two things about Operation Boot Camp.

The instructors were concerned with everyone doing the exercises, particularly squats and lunges, correctly. There were few exercises, like squatting to touch a plastic cone, this little jump step thing that George had to explain to me twice , and the plank that I had not done before so the explanations were good.

The other thing is that the workouts take place at the grass lot behind the Duck Samford football stadium. The field has patches of bald ground. My shoes were filthy when we were done. I am okay with getting dirty, but if I had known, I would not have worn my best and newest tennis shoes.

Trying something new

2008-05-24T19:08:00.001-05:00

Since November, I have been struggling with being motivated to exercise. I have essentially decreased my exercise regiment from 5 or 6 days a week to 3 or 4 days a week. Interestingly, I have been able to not only to maintain my upper body strength but increase my strength. Though I am increasing the length that I jog, I am jogging less frequently. One difference is that I feel like I am not as toned and I can tell a difference in my abdomen.

I feel like I need to do something different, but I have not figured out what. I know for sure I need more motivation, and possibly a change in my routine.

When a friend invited me for a trial workout with Operation Boot Camp, I thought this would be great. Maybe I could get some motivation and direction in how I can change my workouts. The trial workout was fun--well as fun as a workout can be at 5:30 in the morning. There were lots of people there since it was bring a friend day. I knew several people including two of the instructors. They were friendly and encouraging, but not in the over-enthusiastic cheerleader kind of way. The beginning of the workout was tough--that may have been because it was so early in the morning.

We started out with a short jog to our first "station" where we did a few calisthenics and stretched. We jogged to each station. I cannot remember all of the exercises we did, but the hardest was the plank. We held this position for minutes at least twice. We also did one set of sit-ups, squats, tire kick-ups, and several side shuffles. I thought my legs, particularly my inner thighs would be sore, but it was my abs and obliques that were the sorest.

I got a great workout and I was able to do the entire workout without resting and it was very effective.

In this program, participation is expected – and monitored – for every single session. Instructors are with you the entire time. Although there were lots of people, the instructors were able to watch and gauge our abilities.

It seems that the program is a total fitness program that includes nutrition information and log book, as well as intense workouts. This may be the reason that it is so expensive--because of the individual attention.

I am going to participate in one of their workouts that is open to the public. But, I don't think I will be able to join this group anytime soon. Expensive is an issue. An even more important reason is that I will be traveling over the next few months that will prevent me from fully participating in the program. In each of the summer months, I would miss at least 8 days.

Overall, Operation Boot Camp is a good program, but someone would have to convince me why what I would get out of it that would warrant the expense. Of course, my travel schedule will be probably be an issue.

Thanks Dana for the invite! I really did enjoy it and wonder what the next workout would be like.

Jogging strategy

2008-05-22T20:07:00.000-05:00

I often joke at how slow I am at jogging, well, because I am slow. I also enjoy longer jogs over shorter runs. During some of my slowest jogs I begin to think about the happenings in my home and work life and begin to think about alternative solutions to whatever has my attention.

Though I have begun to jog at times longer than 3 miles, I want to jog faster and longer because 1) I need to expend more calories, 2) I feel like the faster pace will help work my legs better, 3) the longer length will give me time to think, 4) I want to prove to myself I can improve, 5) I want to become even more fit (the older I get the more this seems important).

A few weeks ago on a Saturday, I jogged a new route. I had no idea how long or how much time I took--I was just jogging. I later learned I jogged between 5.2 and 5.4 miles.

Also, I have noticed some differences in how much I jog and I have fast. Some of things I am beginning to realize. I have a lot of trouble jogging fast early at in the morning (5 AM). I also have trouble jogging past the 4 mile marker, though at times I jog longer.

While on a jog at North Carolina William B. Umstead State Park during the NETC08 Conference, Ray Kimsey told me that if I jog past the 5 and 6 mile marker, then the jog becomes easier--routine like. Floyd Davenport agreed.

On two different occasions, I tried Ray's suggestion. It seems at the 4.5 mile point, I want to stop, so instead I forced myself to jog through the mile marker and kept jogging--regardless that it was slow.

This worked. By the time I got to the 5 mile marker, I knew I could make it all the home--6 miles. Wow. Did I feel like I accomplished something!

On my third attempt, I did not make it to the 4 mile marker. I am not trying to make excuses, but I want to understand the differences when I can stretch myself and when I cant' seem to do it. This time, I seemed to be just tired.

This past, Sunday, I jogged 5.8 miles. I was surprised, based on my attempt a few days earlier when I did not make 4 miles. Through observing my abilities and how far I can take my efforts, I have learned that I can break through that tough bump. I will try more often to jog at least 6 miles. Rather than 6 miles being the exception, I want it to be normal cardio workout. I also learned that rest is important.

Saturday morning jog

2008-03-15T19:23:00.001-05:00

I started this morning's jog in a faster pace than I have done in a long time. I decided that I would try to jog 3 miles faster than normal. I would not worry about going longer.

I was doing well with the pace. About 2.1 miles, I was a the bottom of a hill, ready to tackle it when a car stopped. After giving a man directions to Pizza Hut, I started up the hill.

Oh, that was hard. I went very slow up that hill. By the time, I got to the plateau, I decided that with my adjusted speed, I would go ahead and try to make it home. With a slower pace, I finished close to 5 miles. It felt great!

Unfortunately, the jog made me more concerned about safety. When the car stopped and the man asked me for directions, I stood back from the car and described where Pizza Hut is. It struck me that it was weird someone would be asking how to get to Pizza Hut at 8:30 in the morning. Also, he did not go in the direction I told.

Then on my way home, I kept seeing police cars. The first and second police car did not worry me because I was jogging near the police station. One particular car circle me a couple of times. By the time, I was about 1 mile from my house, I decided to stop one of them and ask what they were looking for.

Giving me a description, he said they were looking for a man on a bicycle, I told him about the man in the car. I let it go and he did not seem concerned. These two incidents and last week's slaying of Lauren Burk has made my favorite jogging route less enjoyable.

Technorati Tags: carido,jogging,safety

Trying to get back into exercising

2008-02-28T21:47:00.001-06:00

Since Thanksgiving, my exercise regiment has slowed down. I have been very unmotivated to wake up in the mornings to jog and since being sick and having knee problems and eye surgery, I have not had much desired to go back to the regiment I was exercising in the early fall.

This week I have done better, not perfect but better.

My exercise this week:

Monday morning: benchpress, tricep kickbacks, military press. I lifted heavy Monday---the most I have in a very long time.
Tuesday morning: I slept in
Wednesday morning: leg (fairly heavy leg lifts and squat machines) and ab workout. After getting the kids ready for school, and I jogged 2.5 miles at a moderate pace (for me). The temperature was below 32 degrees and the wind was brutal. Maybe that was the reason the pace was decent. Then, I traveled out of town for a meeting.
Thursday morning (while out of town): I slept in. My apologies to a friend who worked out and I just did not want to get out in the cold weather (I am such a wimp).
Thursday night (back home): I jogged 2.5 miles at a moderate pace (for me) in 52 degree weather. It was very nice jog.
Friday (we'll see)
Saturday morning: I hope to jog
Sunday morning: I hope to jog

If I jog on Saturday and Sunday, I will have exercised a consistent amount this week. Consistency is key for me. Although I am not suffering in a major way from cutting back on my exercise, I can tell a difference.

I also feel a difference in how my body feels and what I want to eat. It seems that when I exercise consistently and I push myself to lift heavier or go faster or longer when jogging, I eat better.

The weights give my body a tight feeling, while the cardio makes me feel good. Maybe those physical changes and feelings are what I need to remember when I start to lose motivation.

Tornado hit my hometown

2008-02-17T20:30:00.001-06:00

A tornado this afternoon hit Prattville, AL.

29 people are injured, 2 severely, 20 to 30 homes destroyed according to this story.

The update from my family is:

My brother's and sister's homes were not damaged and they did not lose electricity.
My parent's home is fine, as well, but at the moment they are without electricity.
Dad is concerned about the damage in town, but is very proud that it rained 2 1/2 inches.
My other sister will have a very busy day tomorrow because her pharmacy will be taking the orders of the damaged store.

I am thankful all is well with them.

Fast Food Options

2008-02-11T12:50:00.001-06:00

The other day I was in Arby's. My son ordered his usual Arby's melt. I was short on time and knew I possibly had to eat mine in the car. So, I was looking for an option that:

I could hold in one hand
did not contain a lot of white bread
was not fried
was not choked full of calories
had some taste to it.

I chose the new pecan chicken salad in a wrap. It was made with chicken, grapes, lettuce, and pecans. It could have been quite tasty. The problem was that the chicken salad was soaked in a mayonnaise based sauce. I found it disgusting.

In trying to choose healthier foods, I avoid eating much mayonnaise and fatty salad dressing. The next time, I will order this wrap without the mayonnaise (if I can).

In my disappointment in trying to find a decent alternative to fast food lunch, I started thinking about the business opportunities and how a fast food establishment could offer healthy alternatives to existing products.

Examples:

A pecan-grape chicken salad made with low-fat version mayonnaise using half as much as the Arby's pecan-grape chicken salad. This could be sold on a bed of lettuce, whole wheat bread, whole wheat wrap, and other breads.
A grilled chicken biscuit made like Chick-fil-a's chicken and biscuit, except the chicken is grilled.
A grilled chicken, egg and cheese breakfast burrito made like Chick-fil-a burrito, except the chicken is grilled.
A grilled chicken wrap on a whole wheat wrap with low-fat ranch, low-fat southwest ranch, or low-fat honey-mustard dressing--available on the side.
An egg McMuffin with low-fat cheese.
Instead of fried chicken fingers, like Zappy's, grilled chicken fingers.
McAllisters and Panera Bread have some great dishes, but would much better if they would offer half sizes (even if I paid more than half).
Half portions of any fast food choices. Even if they are not healthy, less will mean fewer calories.

My favorite casual dining food options currently are:

Sonic Southwestern salad at Sonic.
Black and bleau grilled chicken salad at Zappys with no dressing.
Grilled steak (or chicken) Sammies at Quiznos. Each for $2. I order only 1.
Locally, I eat Breezeway and order grilled chicken salad with no dressing or Salisto turkey sandwich made with no mayonnaise on wheat bread, but I don't eat all the bread.
Applebees Southwest Salad--half size. Applebees has some other dishes that are low calories that I like as well.

There are many other options that dining establishments could offer. I am wondering if a restaurant took the approach that they would offer healthy meals as their brand. They could even have a few unhealthy choices, but the mainstay would be healthy offerings. I am thinking this would make for a great business. Am I the only one who thinks a restaurant could make it with a healthy offering?

Gray hair and Lasik

2008-02-06T19:14:00.001-06:00

When I told the doctor that I have been wearing hard or gas permeable lens since I was 13, he said "That is a really long time."

What! Was he telling me I was getting old? Well, I guess he was saying more than 30 years in hard lens is a long time.

Anyway, during the 3 months in my glasses prior to Lasik, my eyes seem to worsen. Last night—5 days after surgery, I looked into the bathroom mirror and realized how gray my hair is getting around the face.

Yikes...Where did all that gray hair come from!

So the downside of Lasik, I see better and I can see all that gray poking through. I guess I would rather not know that!