I laughed when I read Roz’s post about having a “McMuff” and then questioning herself on the short name of her breakfast McMuffin!
My idea was to shred a baked potato and zucchini, add 2 tablespoons of cottage cheese, and make potato zucchini pancakes. I really didn’t thing it through that much, but like most things I think of, they always come out awesome in my head. No matter what I tried, they were not going to stay together, so I ended up scrambling the mess with an egg, grabbing an english muffin and some cheddar cheese and got to work.
When I opened the container, it really did look like ass. (Hi Aimee!) 
It really looked like a pile of mashed potatoes. Then I decided to toast the English muffin, divide the potato mixture on top of each muff and then topped it with cheddar and put it in the toaster oven.
The bottom was nice and crunchy, yet the top was nice and fluffy. I ended up having to eat this with a knife and fork, but this is definitely going to make another breakfast appearance. Breakfast comes in at 426 calories, 15 fat, 45 carbs, 4.7 fiber and 26 protein.
So I need your help. I am trying to figure out how to work out in my target heart rate. Sadly, my former co-workers gave me a heart rate monitor and I have yet to figure out how to use it. 
When I see the ranges on the machines at the gym, within minutes I am already at the high end of the cardio zone. I hardly ever am in the “weight loss” zone, even when walking. I know I start out with my resting heart rate – can you believe I’ve done it 3 days in a row, and my average is 98 beats per minute – seems like a lot, or just that I am REALLY out of shape! Any thoughts or links would be appreciated!
I ended up doing the Expresso bike at lunch. I did a 6.9 mile trail, and at first glance it didn’t look too hilly. WRONG! My highest incline was 30%! I did it in 29 minutes, and then finished my cool down and did 7.1 miles in 35 minutes. I sent Tony a text picture of what my “view” was on my bike ride:
He said “It’s so beautiful I want to cry.” Ha!
Since the wok was still out last night after dinner, I ended up making my version of chicken fried rice. Um, turns out Tony’s is still way more delicious than mine – we may have to do a video blog so you can see how he does it. When I told Tony that I measured out the oil (1 tsp.) and soy sauce (1 tsp.) he thought I was crazy. My bowl: 1 cup broccoli, 1 cup zucchini, 1 large carrot, 3/4 cup white rice, 3 ounces of chicken, 1 tsp. olive oil, 1 tsp. soy sauce and 1 tablespoon sriracha. 
My bowl comes in at 351 calories, 7.7 fat, 46 carbs, 6.8 fiber and 25 protein.
I also had my first hot café mocha of the year – 12 ounces of coffee, 25 calorie pack of diet cocoa mix, and 3 tablespoons of whipped cream on top – 52 calories, 2 fat, 5 carbs, 1 fiber and 2.7 protein. And maybe I added some red sprinkles on top.
Tony and I ran a couple errands last night and by the time we got home it was 6:45. I love a quick and easy weeknight dinner. I actually haven’t bought cube steak in ages. I used to buy it all the time when Hannah was little – she wouldn’t eat it, but it was the only “steak” I could afford at the time.
The longest part of dinner last night was getting the potatoes to boil for the mashed potatoes, but this was really ready in about 20 minutes. I just dredged the cube steak in seasoned flour, seasoned with garlic salt, lots of black pepper and Italian seasonings. It cooks in 1 tablespoon of butter. 
I cheated and used a package brown gravy – only 25 calories for 1/4 cup!
Turns out I really like mashed potatoes! Dinner comes in at 423 calories, 23 fat, 28 carbs, 3.7 fiber and 34 protein.
Stats for Tuesday:
- 1352 calories (I added about 100 taste testing my chili last night after dinner!), 45 fat, 126 carbs, 16.2 fiber and 79 protein
- 7.1 mile bike ride
- 121.25 miles left in my 170 mile challenge
- average blood sugar 144
I have to get ready for work – wouldn’t it be nice if we didn’t have to work on Wednesdays? Work two days, have a day off, work two days, have two days off. I could live with that!
My mom used to fix (cube) ‘steak in gravy’ all the time when I was younger. I probably wasn’t all that much of a fan when I was a kid, but I love it now. Looks like comfort food to me!
Thanks for the shout out Vat!!!!! I say, cheers to the McMuff girls!!!! So funny. Hugs
I love my heart rate monitor! I have been using a Garmin 110 for about a year and I always have it on the heart rate function. There are also free apps you can get for your phone to help you calculate your resting heart rate. They seem fairly accurate. These apps also provide your training zones based on your resting heart rate. For me, I have a very low heart rate. It’s in the 40’s or low 50’s. Some of it may be due to my running. However, when it starts to get too low I know that my medication for hypothyroidism may need to get tweaked and take a visit to my DR. I use my HRM all the time to give me feedback. When it’s really high, depending on how high, I know I need to back off and give myself some rest. When I’m feeling like I’m working really hard and I take a look at my HRM and it’s only in the 130’s or 140’s, I have to tell myself to quit whining because I’m not working out that hard. It’s been a huge help. I have a murmur and it wasn’t really that evident until I lost 50 lbs. Ever since then, I use my monitor to give me a gauge on my training. The best way though is to go have your heart rate tested by a cardiologist and have a stress test to determine your exact zones.
OH and I would love it if you would please make a video on the fried rice 🙂
Thanks for the info Gretchen!
That breakfast is really making my carb cravings kick in, it looks so good. So do the potatoes. I need to go eat a steak or something 😉
I can’t remember how I determined my maximum heart rate (I think I just Google searched?), but I know that when I exercise, I aim for about 80-95% of that, depending.
Thanks Alex! 😀
McMuff—-Irish girls…..
Only you would say that Tony! 😀
Ack! Numbers! Backs away slowly…
I vote yes to Wednesdays off! That would make the work week a lot easier! I wonder if your resting heart rate is being read correctly. That seems pretty high. Have you ever had your thyroid tested? Not to scare you but I used to be hyperthyroid and my resting heartrate was that high at the time…then it got way higher the longer I went without treating it. My resting heartrate now is in the 60s.
I don’t think I’ve ever had my thyroid tested – can I blame my 35 pounds of being overweight on that?! Hee hee!
Loved the cake Dennis made for your birthday!!
As always your food looks great…maybe you should think of doing a cook book WITH pictures of course some day!!! I would buy one for sure.
When I used to go to “inches a weigh” loved doing the ecliptic and bicycle….to check our heart beat, first two fingers on the neck and count heart beats for 10 seconds then X by 6 just like that “dummies.com” site. Then we knew if we were getting a good work out.
I am keeping up with you Biz…..got 120 miles to go yet on the 170 mile challenge 🙂
That’s awesome Louise! We can do it!
Your 20 minute dinner is pretty impressive Biz. I really think you should have your own TV Food Network cooking show. It would have to be how to shop frugal and cook quick and easy meals! You never fail to amaze me in the kitchen.
Aw, thanks Tami! 😀
I just made a puke green smoothie, no lie. I added some carrot to the mix and it made the normally pretty green smoothie kind of brownish. The rest of the mix is pineapple, banana, shredded coconut, light coconut milk and vanilla protein powder. It actually tastes very tropical.
Not to overwhelm you with websites, but this one helps to explain the target heart rate in terms of various training zones. http://onlineheartrate.com
I should be paying more attention to this myself especially if I want to maximize the effectiveness of my workouts in order to lose weight. It just seems a bit tedious which is probably why I haven’t done it. Since I began running my resting heart rate has gone from 70s-80s down to the 40s. I check my blood pressure and heart rate routinely at work and my heart rate is typically 45-50.
Have an awesome day Biz!
Thanks for the link and info Aimee! Wow, down to the 40s? That’s amazing!
That cube steak and potatoes and gravy looks incredible! Love it.
I miss mashed potatoes……..! I only eat them once a year (Thanksgiving).
Don’t hate me, but I have Wednesday’s off. I work 4 10 hour days a week… it is loverly.
What? Lucky! 😀
You’re doing that resting heart rate wrong – don’t use the HRM or the machines to determine that. Here is a link that will take you to a website that explains exactly how to do it correctly!
http://www.dummies.com/how-to/content/determining-your-resting-heart-rate.html
Are you calling me a dummie? Ha! Just kidding 😀 Thanks for the link Helen. ;D
The HRM that comes with the machines are notoriously inaccurate. You can either do it the old fashioned way and manually count your pulse at your wrist or neck. Here’s a calculator to calculate your target heart rate range: http://www.utmbhealth.com/diw/tools/hrtrate.html. (It also shows how to count your pulse as well.) But better yet just use the HRM! 🙂
Thanks Jenn! I’ll check out that link.
Can’t help you with the heart rate stuff. I use a heart rate monitor when I work out but don’t pay much attention to it. When I run my heart rate is around a 100% but that’s been the case since the first day I started running. When I run my heart rate is high, it is what it is.
I use my heart rate monitor mostly to track my workout time and burned calories.
How and when are you taking your resting heart rate? I’ve always taken mine before even getting out of bed in the morning. And preferably on a day when the alarm doesn’t jolt me awake first.
Also, I never use the machine indicators for my heart rate zones. They are very, very generic. Instead, I’ve found online “calculators” where you can input your personal information and it breaks down the different zones for you. Try google-ing it. Also, some polar heart rate monitors do the same thing (which is something I use at the gym, instead of relying on the cardio machines).
Also, heart rate can be effected by other factors, including stress, lack of sleep, and caffeine, to name a few. And as you continue to get in better shape, you’re heart rate will change as well!
What kind of HRM did you receive? That would be the best way to start monitoring what’s going on.
I’ll have to look – its been so long I don’t remember! thanks for the info Michelle!
I had the same dinner last night with the addition of corn. 🙂
I want Wednesdays off too!
Can’t help you with the target heartrate stuff, I haven’t figured it out either.
LOVE your breakfast!