What’s on the menu today??

Eat to live, don’t live to eat

 

With my Husband gone for a Surgery Conference in Orlando, I am both saddened yet excited to see him go! I love to try out new things and create new mixtures, if they work out.. great.. I’ll make it for him when he gets back! If it doesn’t, then I only disappoint myself ūüôā ha! So as I woke up, I drank my usual EAS Whey Protein in water and hoped on my bike for some cardio. 1.5hrs later I was hungry and ready to fuel my body for a full day ahead-

BREAKFAST: Eggs and Toast!

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2 Eggs, 2 pieces of Multi-Grain Flatbread toasted w/ 1 T of Sugar Free Blackberry Jam. Recovered with 1scoop of EAS Recovery Protein in 8oz of Unsweetened Almond Milk.

After breakfast, Layla and Annabell- my Golden Retriever and Pointer- were ready for a cardio workout themselves! Fetch with the neighborhood dogs is always fun and leaves the pups feeling exhausted! Another win-win. Finished up the Laundry and dishes and it was Lunch time before I knew it!

LUNCH: Hummus, Black bean, and Tofu Burrito

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Whole Wheat tortilla, 1T of hummus spread evenly on the bottom of the tortilla, fresh spinach, black beans (rinsed and drained), and a sliver of crumbled Firm Tofu.

*When I make this for John, I usually do grilled sirloin or grilled chicken sliced, both delicious alternatives!*

SNACK: Coffee and 1 High Protein Waffle!

Who doesn’t love a cup of Joe?!

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1 cup of Coffee w/ Unsweetened Vanilla Almond Milk and 1 High Protein Vanilla-Banana Waffle

*More to come on the high protein waffles*

Dinner: Grilled Chicken w/ Quinoa in sautéed Spinach and baked Zucchini

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Grill chicken, cut into strips and set aside. Do the same with the Quinoa. In a large pan, heat 1T of Olive Oil and sauté spinach. Add cooked chicken and quinoa to mixture + garlic, salt, pepper, and other seasonings to your liking. I also chopped up onion and sautéed in with spinach. Stir together and let simmer. I added 1T of soy sauce for some oriental flavoring. Meanwhile, lightly salt/ pepper sliced zucchini and bake at 425 for 15min. Plate and Enjoy!!

Dessert: Banana Bites w/ Almond Butter and Dark Chocolate

Need I say more???! I saw this on Pinterest and immediately had to try it! All 3 of my favorite things and such an easy healthy alternative-

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Slice 4-5 bananas, spread inside with Almond butter and let refrigerator for an hour (makes it easier to handle). Dip into dark chocolate and place on baking sheet lined with parchment paper or foil. Freeze until ready to eat!

Hope you enjoy some good food and get some ideas for the future! Until next time-

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“It’s not about PERFECT. It’s about EFFORT.

And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.”

 

New on Blog- Speed Swim Set… ready, set, GO!

If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward

Dr. Martin Luther King, Jr.

Happy MLK Day! Continue to keep moving forward towards your goals, dreams, and aspirations Anything is possible! That being said, let’s get to this week’s workout swim set!!

Warm Up: 200 yards, easy

Drills:

  • 2x 50yds, as 25 Right Arm only/ 25 Left Arm only
  • 100yds side kick drill
  • 100yds focusing on technique- for me, that’s high elbow and early pull

Main Set: 40 x 50 yards, as 4 FAST/ 1 easy recovery on :10 rest

Cool Down: 500 yards, with/ without paddles. All easy!

 

If you have any questions please post below.. otherwise, ENJOY a great/ exhausting swim workout!!

New Dinner Recipe- grilled salmon! Check out my blog now

Dinner: Grilled Salmon w/ veggies and black rice

20140116-080915.jpgGrilled Salmon with Roasted Squash, Kale and steamed Black Rice

Health Benefits:

  • 1cup of chopped kale contains: 33kcal, 9% daily Calcium, 206% Vitamin A, 134% Vitamin C, and a whopping 684% of Vitamin K
  • 1cup of steamed black rice contains: 180kcal, 5 g protein, 3.5 g fiber, 1.7 g fat and 0 g sodium
  • 1cup of squash contains: 75kcal, 1.8 g protein, 18 g carbohydrates, 0.7 g fat, and 5.7 g of fiber
  • 4oz of salmon contains: 155kcal, 26.5 g protein, 0g carbohydrates, 4.88 g fat, and 0g of fiber.

 

Hope you decide to give this heart healthy meal, and more importantly give KALE a try!! These super foods will surely get you out of that winter lull!

Bon Appétit!

*recipe and picture courtesy of Betsy Johnson*

New FUN way to add Omegas to your diet!

SNACK: Greek Yogurt with Omega Swirl

 

20140109-103429.jpg1 cup of Plain Greek Yogurt + 1T of Barlean’s Key Lime Omega Swirl Fish Oil

This combination is AMAZING! I hate taking my Fish Oil tablets because of the re-occurring taste throughout the day, so when my friend Betsy Johnson introduced the Omega Swirl Key Lime flavored Fish Oil I was a bit hesitant but willing to try it out.

20140109-104418.jpgFACTS:

  • 1 Tablespoon contains 60kcal
  • 1500mg of EPA/DHA per Serving
  • 5 TIMES the Potency of Fish Oil Capsules

HOW TO USE:

  • Can be taken straight or you can add 1¬†Tablespoon¬†into juice, yogurt, oatmeal, cottage cheese or blended beverages.

Barlean’s Omega Swirl also comes in Pina Colada!

You can try out a sample tasting at Eddie’s Health Shoppe in Knoxville, TN or you can trust me on this one and order online!

 

2013- my year in a flash!

JANUARY- MARCH:

I started my winter season off right.. I was Cayman bound. For those of you who do not know where Cayman Islands is, I feel like you need to buy a ticket and go there right NOW! It is an island oasis of everything wonderful and bliss. I was able to spend time with my Dad and get some good Ironman Open Water Swim training in as well! Win-Win!

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My AMAZING friend, co-worker-¬†Betty, let me have her tickets to see Zac Brown Band live at Thompson Bowling Arena. This was me and John’s first concert EVER to see, so you can imagine how much fun we had! We cannot thank Betty enough for giving us those tickets, it’s an experience we never will forget.

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THE event of the season occurred in the month of March-¬†besides my nephew’s 3rd birthday. Brian Freeman,a 3rd year¬†Surgery¬†Resident w/ John,¬†married Katherine Tarwater at one of the most beautiful, classy, and well put together weddings John and I have ever seen! It was an emotional, God-filling service that I know Katherine will look back on for many days to come. Her mom may not have been there physically but she sure was looking down from Heaven watching her sweet Daughter marry the man of her dreams. ūüôā

APRIL-JUNE:

Hi-Ho, Hi-Ho, It’s back to Cayman I go! John and I packed our bags and headed back to Grand Cayman for him to get a piece of some peaceful relaxing bliss. We brought along our good friend and fellow Resident Chris Kolze. He was such an uplifting and fun loving¬†guy. We all had a blast from visiting stingray city to eating all-you-can-eat Lobster at Deckers! Pretty impressive how John downed 14 lobsters!

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In May, John and I had another vacation and we were honored to have the Gallegos family come visit us!! Joe and Alma came all the way from Corpus Christi, TX and drove the entire way to Knoxville, TN just to see us. So awesome! We showed them the Biltmore Estate in Asheville, NC and ventured down to Atlanta to see the Coca-Cola Factory. As secret gardeners, they also helped John spruce up our backyard by adding many beautiful trees/ plants/ flowers to our home. We love it!

June was the beginning of triathlon season for me, where Betsy, Jonathan, Charles, Andy (even though we didn’t know him at the time), and I all raced in Smoke in the Water Triathlon. It was so much fun competing and racing with Betsy!! She won first Overall Female and I was second. Even though I didn’t win, hands down that was one of my favorite races this season. I had a blast!! This is¬†also the race where the¬†bromance¬†began¬†between Andy and Jonathan.. haha.¬†We were waiting in line for the swim start- I don’t know who was more nervous, Andy or Jonathan, match made in heaven! HA! They’ve trained together ever since.

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In dog news-¬†my Nephew got¬†a chocolate pointer named¬†Wilbur! Adorable. John and I also adopted/ rescued a German Shorthair Pointer named Annabel. Her and Layla are still “trying” to get along. ha.

JULY-SEPTEMBER:

Susanna Marie McMorries was born!! My Brother and Sister-in-Law, Becky,¬†had a little girl who they named after my Mother. She passed away 10 years and 1 day to the date Susanna was born. It was an amazing moment for our family and we’re glad we can continue my Mom’s spirit through her. Becky also delivered Susanna the day after competing in a Sprint triathlon. No excuses people! haha.

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70.3 Ironman Muncie-¬†I placed 6th in my Age Group and PR’d¬†at 5:16:13. I received a roll down slot to Ironman 70.3 World Championship. I was so unbelievably humbled and honored to get this spot. I’m going to VEGAS¬†baby! My Coach and fellow Rocky Top Multisport Club athletes put on fundraisers in the Nashville, Knoxville, and Chattanooga areas to raise money for me to travel to Vegas and compete! Extremely humbled by their friendship and selfishness to help me get there. Thank you!

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World Championship 70.3 took place in Las Vegas, NV. John and I have never been there so it was one exciting trip for us small-town folks! From the “cards” you receive on the streets to the frozen metallic painted Asian, I was in awe the moment I stepped out of the Terminal. The athletes at athlete check-in did not fall short of my expectations either. John and I were staring at the massive calves and triceps of pretty much every athlete we saw. You don’t even need an anatomy book for these people! It was awesome- so ripped! The race itself was a huge disappointment for me. You can read my race report for further details but all-in-all it was a wonderful experience and I learned a lot from this race.

OCTOBER-DECEMBER:

John turned 30!! Yes, we all carved pumpkins and that’s his “moose” for his good friend, fellow Resident David and his wife’s future baby boy’s nickname¬†who was on the way. John and David are also each others “work wives” as everyone refers to them as. They pretty much know more about each other than Krichele and I could ever guess. HA. Surgical wives problem number 943.

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John and I went to our first Tennessee game, and it was John’s FIRST SEC game as well!! He was so overwhelmed with the chants, the music, the crowd..¬†he¬†loved every minute of it! He was also post-call and hadn’t slept.. Dedication! We were able to go with Eric Owings- another Surgical Resident and his girlfriend Candace! Love her!

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IRONMAN¬†Florida! It was Halloween time the days leading prior to the race so here is a picture of my nephew trick-or-treating at the IRONMAN¬†Village booths! First surprise of the day… my training partner, Betsy, surprising me by showing up to support me at IMFL. She was not able to compete due to a stress-fracture that occurred a couple of weeks¬†prior. IMFL was the race of the year for me. All my hard work, long hours paid off. (Can read race report for details). Being able to see family, friends and race with Charles, Kelly, Scott, and Bill Beecher was the best way to end the Triathlon season. I placed 4th in my Age Group and sprained my ankle/ had multi-fractures of my right foot. Worth it!

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Offseason began by trying out “Gut-Check” and Hot Yoga with my two favorite training partners-¬†Kelly and Betsy. Completely addicted to both and recommend them to all! I started my blog and even created a TWITTER account (@gallegoselyse)! I was named EAS Fan of the Month!! WHAT WHAT! EAS Brand supplements are a great lean form of protein John and I use daily, try it out man!

John also made the news as UT was involved in a “mock-code”.

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2013 LESSONS LEARNED:

-Work Hard and Be Patient. Results take time.

Nothing is more important than Family. Love seeing both our families. Wish we could see them everyday and watch our nephews and niece grow up but we know we’ll be there one day for them!

Friends make all the difference. John and I are so lucky to be surrounded by the best people in world. We love you all!

Without God, nothing is possible. I thank Him every day for blessings He has put on our lives. We’re honored, humbled, and thankful for all we can do and all we will do in the coming days.

HAPPY NEW YEAR! See you in 2014!!

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