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30 September 2014

Six hours of hours of solid sleep, followed by one hour of drowsing while listening to podcasts.

Morning plank. Ten minutes on the Air Walk Trainer first thing in the morning to burn off glycogen.

The Sunny stepper arrived. Built like a tank and weighing almost as much. My neighbors across the hall never lock the front door but did today so the UPS guy couldn't get in. Otherwise, I might have had it delivered right to my door step. As it was, I wrestled it up the stairs. It's pretty much the upper limit of what I can move. It will take a while to clear a space for it in the bedroom although it does have a small footprint. The Air Walk Trainer does a good job of getting my heart rate up, but I hope the stepper will build up my leg muscles.

Cardio: 1 1/2 hours on the Sunny Air Walk Trainer. Steps: 935.

I've been getting more fiber with psyllium, but it turns into a slimy gel when added to liquid which isn't too bad in a protein shake but not attractive in soups. I may switch to using it in baked goods and use flaxseed meal in soups.

The Oster BLSTPB-WBL My Blend 250-Watt Blender with Travel Sport Bottle I used for smoothies is beginning to make that electrical smell. I wonder if the motor is burning out. It won't be a tragedy. I think I paid $10 for it (Kroger has great deals on discontinued appliances). I hedged my bets and ordered a refurbished Ninja Prep Pro from Woot for $40. I've been looking at food processors in that range as I shift to more whole foods. The Ninja looks like a good deal in that it has three containers and works as a blender and a food processor.

29 September 2014

Top 100 free Kindle books

Seven hours of solid sleep, followed by two hours of drowsing while listening to podcasts.

Morning plank. Ten minutes on the Air Walk Trainer first thing in the morning to burn off glycogen.

Yesterday, I added a can of Rotel tomatoes and a package of crinkle cut carrots to the slow cooker of beans. The slow cooker did a good job of emulsifying the beans, far better than the pressure cooker. I'm off the diet for several days while I eat my way through that. I plan to get some freezer containers so I can freeze future bean batches and not have to eat everything over the course of several days.

The cast iron skillet arrived. As FullaBella notes, it is heavy. I can see a lot of uses for it, including baking bread, pizza, and pies. The Subscribe & Save shipment arrived a week earlier than promised, which is fine because I can get back to consuming nuts and fish on a regular basis. Two Jarrow whey protein containers arrived. The one I ordered before I ordered the Subscribe & Save wasn't supposed to arrive until tomorrow. The Subscribe & Save order wasn't supposed to arrive until October 6. That's OK, I'll eventually use both. The tablet holder doesn't fit on the Air Walk Trainer. Another inch of clearance and it would have worked. I'm not upset because it's solidly built and I'll be able to put it to use with another piece of equipment - possibly the stepper or rower.

I overdid the protein today. Will cut back to one scoop of protein powder tomorrow.

I bought an Android app, Hydro+ drink water, to remind me to hydrate.

Cardio: 1 1/2 hours on the Air Walk Trainer. Steps: 519.

29 September 2014

Bonus free Kindle book of the day:

40 Top Quinoa Recipes For Weight Loss

Are you looking for a delicious gluten-free carbohydrate that is easy to prepare? Do you need to be extra careful with your diet and eat food packed full of the right nutrients?

Quinoa is gluten-free, high in fiber, protein and low in fat and calories. It is the ideal food for people with diabetes mellitus, heart or kidney disease, anaemia and gluten intolerance. Quinoa is full of essential vitamins and minerals and all of the amino acids, making it a complete protein food.

Quinoa is quick and easy to prepare, simply rinse and simmer in water. It can be eaten plain, as a salad, main, side dish or even dessert. It is so versatile.

Check out these recipes that you'll find inside:

- Meditteranean Summer Salad
- Cranny Quinoa
- Berry Nice Salad
- Mint Tabouli
- Quinoa with Black Beans in Sauce
- Spinach and Tofu Quinoa
- Spicy Quinoa Pilaf
- Berry Sweet Quinoa
- Mexican Quinoa Casserole
- Dessert Bar

All of the recipes in this book are gluten-free, healthy and delicious. You may need to double the amount you make! Once you have tried Quinoa, it will become a regular feature in your diet. Eat it for breakfast, lunch, dinner or snacks.

- Publisher's description

29 September 2014

Free Kindle book of the day:

Mediterranean Diet Recipes: 42 Amazing Mediterranean Diet Recipes for Weight Loss (FREE BONUS INCLUDED)


Read on your PC, Mac, smart phone, tablet or Kindle device.


Are you looking to lose weight and burn fat while improving your overall health? Science has spoken and touted the amazing health and weight loss benefits of the Mediterranean Diet. Thousands of people including top celebrities have taken advantage of this popular diet and lifestyle for decades. So if you are like many people looking to take action and lose weight while burning fat then the Mediterranean Diet is perfect for you.

The Mediterranean Diet consists of eating lots fruits, vegetables, plants, fish and seafood. This diet is also known to be low in saturated fat and high in dietary fiber which is very important for a healthy body. All of this nutrition leads to lots of amazing benefits for your body such as weight loss, reduced blood pressure and heart disease, reduced risk of diabetes and cardiovascular disease, and it also fights some forms of cancer.

Inside this book “Mediterranean Diet Recipes-42 Amazing Mediterranean Diet Recipes For Weight Loss” you will learn more about why the Mediterranean Diet is one of the leading diets worldwide that gets you the weight loss results you desire. You will also get 42 delicious top recipes for weight loss ranging from breakfast to snacks and everything in between. You will even get a great 7 day meal plan to follow as a guide. This book has everything you need to get you going on your way to amazing health and weight loss. So download it now to get started. I hope you enjoy the recipes!

Here Is A Preview Of What Is Inside This Recipe Book...

What Is Mediterranean Diet?
Mediterranean Diet And Weight Loss
Facts And Myths
Main Dishes
Snacks and Side Dishes
Salad Recipes
7 Day Meal Plan
Much, Much, More!

Download your copy today!

Take action today and get going with some amazing recipes that will help you achieve all of your weight loss and health goals.

Check Out What Others Are Saying...

“I loved this recipes in this book. I have been following this diet for a while now with great results and I am always looking for new ideas and food to make. So far we have tried a few of the salad recipes and we just love them”. --- (Sarah U – Springfield, IL)

“This recipe book was really good. We have been looking to add some recipes to our mix and so far they haven’t disappointed. My husband and I are on this diet and so far it is working out well for us.” --- (Leslie S. –Aurora, IL)

- Publisher's description

28 September 2014

Yesterday, I did cardio: 1 1/2 hours on the Sunny Air Walk Trainer binge-watching "The Finder" on Netflix. Steps: 1172.

I ordered Jarrow natural whey protein to replaced the Body Fortress, which has Splenda (sucralose). I've only got one scoop left and the Jarrow doesn't arrive until Tuesday. I decided to put it on Amazon Prime's Subscribe and Save so I don't run out in the future. Same for wild-caught salmon. I've been trying to eat fish twice a week, but I've been slacking off lately so Subscribe and Save takes care of that. I've got five items lined up for my first Subscribe and Save so I save 15 percent.

Had another wide-awake episode last night. Woke after 2 1/2 hours of sleep. Stayed awake until early morning, when I managed to doze off.

Morning plank. Ten minutes on the Air Walk Trainer first thing in the morning to burn off glycogen.

Today was a cheat day on the Alternate-Day Diet and a rest and recovery day for exercise.

Cardio: 30 minutes. Steps: 630.

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