We didn't do much this week as Jan has been under the weather for most of the week, but seems to be feeling a little better today. We were having the missionaries over for dinner tonight but with Jan not up to par I'm going to take them out for Mexican food. We have a couple of Mexican restaurants in town , however, one of them serves Missouri Mexican which means everything is covered in a white cheese sauce, YUCK, the other is a more traditional Mexican restaurant which Jan and I frequent often.
Even Abby didn't do much this week!
One of the neighbor kids came over to show us some firefly's that she caught and Jan was able to get a picture of one lighting up.
A jar full of firefly's
A Firefly lit up
I want to shout out to the newest blog readers from Venezuela, Chile, Israel, Netherlands and Portugal, that's means it is now being read in 23 countries. Thanks for taking the time to read my blog, I hope you get a little something out of it.
Weigh-in this week was good for Jan as she lost again this week and is closing in on a milestone. As for me I'm still having trouble with maintenance, I lost another 2.2 pounds this week which is the lowest I've been since the early 60's. It feels like I'm eating everything in sight and after taking a good look at my tracker it seems that I have been really focused on fruits and vegetables, I'm going to watch that this week and make an effort to eat a few more carbs and see how that works.
I read a great article on The Dailyburn website the other day and I want to share it with you, it has to do with exercise water and the heat.
Beat the heat during your summer workout
Did you know that on a regular day, the human body’s core
temperature can go above 104 degrees Fahrenheit while working out due to heat
produced by muscle contractions? Just imagine how hot your body can get on a
summer day.
There are certain precautions that we all
have to take to protect against the heat while working out in the summer.
However, whether we choose to run at dusk or high noon, during this time of
year it’s hard to avoid the hot, unbearable weather. The Dailyburn offers the following tips to ensure you stay healthy and
active this season:
Know the symptoms of dehydration - According to the
American College of Sports Medicine, warning signs of dehydration include:
thirst, irritability, headache, dizziness, muscle cramping, unusual fatigue,
nausea, vomiting, hyperventilation, confusion or problems walking.
Drink water - If you plan
on exercising outdoors, make sure to wear a water belt and add salt tablets to
your running pack. Nuun brand electrolyte tablets come in a variety of flavors,
and they come in an easy to pack tube dispenser.
Begin your workout fully
hydrated - Drink 16 oz. of fluid 2 hours before your workout to start your
exercise session fully hydrated. You’ll only want to replace what you lose, not
the additional hydration deficit.
Cut out alcohol and
caffeine in the heat - If you know that a heatwave is on its way, don’t drink
coffee the morning of or have cocktails the night before. Caffeine and alcohol
will suck water out of your system.
Know when it’s just too hot
- Once temperatures creep above 90 degrees, you want to start taking even more
precautions while working out. Instead of taking a run outside, move your workout
indoors. At-home fitness programs still provide the intense workout you are
looking for through online streaming videos and with an added bonus of having a
certified fitness trainer guiding you along and keeping you motivated.
Calculate your sweat rate -
It’s easier than you think to calculate your sweat rate. Simply calculate
weight lost in one hour of exercise plus amount of fluid consumed during the
hour of exercise. By knowing your sweat rate, you’ll be able to accurately
measure how much fluid you need to replace your water lost without over
hydrating.
The food find this week is Sweet Potato Fries, I wanted to get the Alexia brand (I think the're the best) but they were all out so I settled for Great Value. They are a nice change and make a great side dish.
This weeks recipe is great tasting, enjoy.
Chicken Pot Pie Soup
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Servings: 9 • Serving Size: 1 cup • Calories: 169 • Fat: 1 g • Protein: 18.5 g • Carb: 21 g • Fiber: 2.5 g
Ingredients:
Ingredients:
·
1/4 cup flour (to make
gluten-free use 2 tbsp cornstarch instead)
·
2 cups water
·
4 cups fat free milk
·
1 large celery stalk,
chopped
·
1/2 medium chopped
onion
·
8 oz sliced baby
portabella mushrooms
·
2 chicken bouillons
·
fresh ground pepper
·
pinch of thyme
·
10 oz frozen mixed
vegetables (peas, carrots, green beans, corn)
·
2 potatoes, peeled and
cubed small
·
16 oz cooked chicken
breast, diced small
·
salt
Directions:
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bouillon, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve
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