Tuesday, August 17, 2010

Workouts by 6:40 am = Free Evening

Must Run Kind of Morning
Last night we had a front move through that finally cooled us down below 100 degrees. They forecast it to be 73 degrees this morning, which is downright cold at this point. I knew that I was going to run no matter what. The only problem is that it's staying dark much later. I used to be able to head out at 5:45 am with some light, now it's almost 6 until there is any sort of light.

So, I decided to do biceps and triceps first while waiting for it to get light enough to safely run. I did drop sets again 4 x 10 except for preacher curls, and they were killer for me this morning. Felt super weak. But, I got it done.

Hammer curls
Overhead triceps extension
Zottman curls
Preacher curls 4x8 (seriously loathe these)
Lying dumbbell triceps extensions
1 set of 21's for biceps curls (7 half up, 7 half down, 7 full)
Weighted triceps dips - 16 reps

Jason ran with me. We did a fairly easy 4-mile run. It felt so nice to be able to run without being completely soaked before the first half mile. The humidity was fairly low and there was a nice, easy breeze. I wasn't dreaming of sprinklers or large water puddles.

What to Do With a Free Evening?
It was so nice to have a completely free evening after work since my workouts were done. Jason went and rode his bike, so I had the house to myself. Well, with the exception of these guys (Laura, this is for you):
Madeline (Maddie)

I decided to take the time to make some homemade seitan (this time I used a low-sodium vegetable bouillon) and make up some veggie burgers to freeze. I had some cooked lentils, but not enough for more than 2 patties, so I ended up making Red Bean & Lentil Burgers.

Red Bean & Lentil Burgers

1 can red beans, rinsed and drained
1 cup (approximately) cooked lentils
1 flax egg (1 tbsp ground flax mixed with 3 tbsp hot water)
1/2 cup oats (divided)
1/4 cup minced onion or can use onion flakes rehydrated
1 large carrot shredded 
1/8 cup sunflower seeds
To taste: salt, pepper, red pepper, garlic powder, parsley

In food processor, pulse the nuts and 1/4 cup of the oats (not too fine). Add in the beans, onions, carrot, and spices and pulse until mixture is smooth with some chunks if desired. Transfer to large bowl and stir in flax egg and remaining oats. Form into patties and bake at 425 degrees approximately 20 minutes. Flip and cook another 20 minutes.

Of course, I couldn't possibly have either of those for dinner. Instead I made something entirely different. I decided to make Grilled Veggies with Honey Citrus Couscous. It was too nice to get out and grill this evening.

Grilled Veggies with Honey Citrus Couscous
1 box whole-wheat couscous
1 can cannellini beans, rinsed and drained (chickpeas would be better)
1 - 2 yellow squash, cut into thick strips
1 zucchini, cut into thick strips
1/2 red onion, large rings
Fresh spinach
1/4 cup orange juice
Honey - to taste
Parsley - to taste
3 oz honey goat cheese (optional)


Grill squash and onion on indoor or outdoor grill then cube/dice once cooked.

Cook couscous according to package directions adding in the orange juice, honey, and parsley. Once cooked, stir in the chickpeas and vegetables. Once cooled, crumble in goat cheese if desired.

On the side, I grilled some Gardein Chick'n Scallopini with a honey orange juice marinade that I brushed on (OJ, honey, balsamic vinegar).
This turned out really well. It wasn't too sweet. The slight honey undertone paired really nicely with the acid in the OJ and the grilled flavor of the veggies. Definitely a winner.