Today was the first time I've done lower body since my accident and it went alright.
I started with 5 minutes on the stationary bicycle to warm up my hip and ankle.
My first exercise was the seated leg press. I did 15 reps with no weight on the machine and then rested for 1:15. I then added a 25lb plate to each side (total 50lbs) and did 3 sets of 8 reps with 1:15 rest in between each set.
I then moved on to seated calf raises. I did 15 reps with no weight and then rested for 1:15. I then added a 10lb plate to each side (total 20lbs) and did 3 sets of 10 reps with 1:15 rest between each set.
Next I moved to the hip abductor and did 4 sets of 10 reps at 10lbs. This was extremely difficult, but I did get through it. It's a fine, fine line between difficult and painful. You have to really listen to your body. It was hard, but I knew I could do it without injuring myself. If you think you might injure yourself, if it's even within the realm of possibility that you might be taking on too much, just stop. It's not worth it. Lower the weight, do fewer reps, do what you need to do so that you're PUSHING yourself and not PUNISHING yourself.
Finally I did 4 sets of 10 reps at 10lbs on the hip adductor.
I then did 10 minutes of stretching and physical therapy exercises for my hip and ankle.
Total time at gym? 38 minutes.
I came home and had breakfast. Three variations today. In an effort to break free from my rut, I got a new kind of chicken sausage- Spicy Italian. I still like my tomato basil ones better, but this one was pretty tasty albeit not spicy at all. I also added a handful of tomatoes to my scramble. Lastly, I had five eggs this morning instead of the usual 4.
Eggs and Sausage- Takes under 2 minutes to make this. Microwave the sausage for 30 seconds on the plate you’re going to eat off of. While that’s microwaving take five eggs (3 just whites, 2 whole) and start scrambling them over high heat in a medium sized pot. Now the sausage is done. Chop it up and mix it with the eggs while you’re scrambling them all together. Add in a handful of rinsed tomatoes and continue to scramble until the eggs are done.
Cost? Five eggs (70 cents total) and one turkey sausage ($1.00)= $1.70. (tomatoes were a negligible amount- like 10 tomatoes)
***OOPS! I've been lying to you about the dishes for the scramble. It's 5, not 4. I forgot the wooden spoon with which I scramble!***
Dirty dishes? Five. Plate, pot, wooden spoon, knife, fork.
Around 12:15 I had two handfuls of almonds as a snack. What I like to do is buy a bag of raw almonds and a bag of honey sesame and then mix them together so I get the raw goodness along with the taste honey ones. It helps give you a flavorful snack because raw almonds can be pretty bland.
Total cost? 31 cents.
For lunch Mara, Kathleen, Heather and I went to Go Burger in Hollywood. I had a burger, a few fries and onion rings, and a lemonade.
After lunch I got a coffee from Starbucks but brought it home and put almond milk and stevia in it. $2.05 for coffee, 27 cents for milk/sugar.
Around 6pm I had Trader Joe's Tandoori Chicken. I don't remember if I said this last time, but I only eat the chicken and vegetables, I leave the white rice.
Total cost? $3.99. Dirty dishes? One. Fork.
For dinner I had steak. I set my toaster oven to "Broil". I season the steaks with an all-purpose steak seasoning I have (you can get at any food store) and then I cook the steak on a cookie sheet lined with tin foil (easy cleanup!) for 8 minutes. I then flip the steak and cook for another 8 minutes. That's it!
Total cost? $4.07 for 2 steaks.
Dirty dishes? Four. Knife, fork, plate, cookie sheet.
While that's broiling, I made a Persian yogurt dish called "Musteh Khiar". It's very similar to Tzatziki.
You take a mini cucumber and chop it up. Use the same knife you're going to use to eat your steak with so you have one less dish to do. Then, using the fork you're going to eat with, scoop out 2/3 of the container of yogurt into a piece of tupperware. Then add 1/2 a teaspoon of dried dill and 1/2 a teaspoon of dried mint. Then using the fork you're going to eat your steak with, mix it all together til it's evenly blended. That's it! Cover and place in the fridge until your steaks are done. I get my dill and mint from Whole Foods in the spices/herbs section.
Total cost? $1.32 for yogurt + 42 cents for cucumber = $1.75. Negligible amounts of mint and dill.
Dirty dishes? 1. Tupperware (we already counted the plate you're chopping on and the knife and fork with our steak dishes).
While that's chilling I made a veggie juice and a soda. Veggie Juice- Mix 8 ounces of Essential Greens Vegetable Juice (1/2 a bottle) with 4 ounces of Carrot Juice (1/8 of a bottle).
Cost? Vegetable juice ($1.85), carrot juice (44 cents) = $2.29
Dirty dishes? One. A cup.
For the soda I used 1/2 a bottle of sparkling water and 1/3 a bottle of Passion Mango juice.
Cost? 20 cents for sparkling water, 25 cents for soda = 45 cents.
Dirty dishes? One. A cup.
Lastly, I ate my musteh khiar on eight Everything Crackers. They are amazingly tasty. I just dipped the crackers into the tupperware to scoop up the yogurt and when I done eating I'm able to cover the yogurt and refrigerate it in the same piece of tupperware I made it in and served it out of. I already had them so I don't know how much they cost but will track it next time I purchase them.
Before bed I'll have another protein shake and that will be the end of day 8.
Total cost for eating right today? $18.60 and that includes a steak dinner and a Starbucks run!
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