G love update

Georgia had her 2 week post-op visit with her surgeon today. as far as we knew, we were just taking her in for staple removal and we assumed we would probably only see a technician. fortunately, they actually took her back for the surgeon to examine her. this was a breath of fresh air since we have really had no idea if she is healing at the rate she should be.

we waited in the exam room while Georgia was in the back with the surgeon. we knew when they were done with her because we heard her bitching. i have always said the only trick she knows is talking back and she knows that one really well. i wonder where she learned that?! i’m assuming she was bitching because he was paying attention to her (aka- removing staples) and when he left to come talk to us, she was no longer the center of attention. yes, i know, we’ve created a monster.

anyway, good news! he said everything is right on track and she is “perfect and beautiful.” well, duh! we knew that much!

they removed her staples and he did a quick physical exam of her knee. he said to continue doing what we’re doing- no activity, assisted walks to go to the bathroom, no stairs, and constant containment in her pen. we will take her back in 4 weeks for x-rays and he says that will hopefully be when we enter into “phase 2”, whatever that means.

good news for georgia too- we are still to use the sling on her but we don’t have to be quite so forceful with it. poor little thing; we’ve been holding it pretty tight so her back legs aren’t holding much weight. we can loosen it and just keep it on her for support- in case she were to fall or lose her balance. i’m sure she’ll be thrilled that we’re no longer squeezing her insides like they’re in a vice grip when she’s trying to walk and potty.

it sure is a good thing georgia is such a good little patient. here’s to (hopefully not much more than) the next 4 weeks of pen living, bone healing, medicine getting, sling walking, and an occasional bitching!

Georgia Love update

Georgia is up and at ‘em again. Here she is in her first “walk” to the neighbors house and back. She officially HATES the sling. She’s not quite so drugged anymore so she’s quite aware we’re holding her back legs off the ground with some strange contraption and not allowing her to use them. She has a long recovery ahead of her but we seem to be moving in the right direction!

Thanks to everyone who is keeping up and showing concern. As i’m sure you can tell, we think Georgia is the greatest little thing…….and we don’t even mind if people think we’re ‘those crazy dog people.’
Yes, we know that you may even compare us to all the crazies in “Best in Show” but we’re cool with that too 😉

We thank you and Georgia Love thanks you. She can’t wait to come out to a run in true mascot form!

Got Protein?

Do you have any idea how much protein you eat every day? Probably not but you should.

There are 3 types of nutrients that serve as energy sources in the body: carbs, fats, and proteins. Protein is the basic structural material of all organ and tissue cells. The building blocks of human proteins are 20 amino acids that are obtained from both plant and animal sources. Their main ingredient is nitrogen, which is not present in carbohydrates and fats. Of the 20 amino acids, the body cannot make 9 of them so you must get them from your diet.

How much protein do you need?
An average person requires about .6 grams of protein per pound of body weight. Runners lose more essential amino acids (the ones we don’t make) as a result of training, so their protein needs are a little higher: up to 1 gram per pound of body weight. Easy math- if you weigh 100 pounds, you want to get somewhere between 60 and 100 grams of protein per day. Note: the human body cannot absorb more than 1 gram of protein per pound of body weight daily. Eating too much will crowd out other macronutrients, cause dehydration, and leech minerals such as calcium from the bones.

Don’t let this scare you though. It would truly be hard to get too much protein. You’ll have to work to get your .6 – 1 gram per pound per day.

How do you get protein?
Animal foods contain the highest amount of protein. However, there are plenty of protein-rich plant foods out there too. Lean meats, poultry, fish, soy, and nuts are all great protein sources.

Here are some ideas on easy ways to get protein throughout the day:
breakfast:
* egg whites- 4 g protein per egg (if you’re only eating the egg whites, you can eat several)
* whole egg- 6.5 g. protein per egg (the fat content goes up with the whole egg so i usually use 1 whole egg and the rest all egg whites for all my omlettes and scrambles)
* whole grain and flax english muffin- 5 g. protein
* peanut butter- 8g. protein for 2 Tbsp

snacks:
* almonds- 6g. protein per 24 almonds (approximately)
* Chobani greek yogurt- 14g. protein for 6 oz
* 1% organic milk- 8g. per 8 oz

lunch:
* whole grain bread- about 4g. protein per slice
* turkey- 8 g. protein per 2 oz
* tuna – 12.8 oz per 2oz can

dinner:
* salmon- 25g. per 4 oz fillet
* tofu- 10g. per 2.5 oz
* whole grain pasta- 8g. protein per 1 cup
* chicken- 27g. per 4 oz breast

post workout snack:
* muscle milk- 15g. per 8 oz

You want to refuel your body with proteins within about 30 minutes of a tough workout. It’s best to actually eat a meal within about an hour but if i go for a hard run or a long bike ride, i’ll usually drink a muscle milk within about 30 minutes of that workout. Then i’m held over for a little while longer and not completely famished…and have time to make a better choice about what i’m going to eat next.

These are just some tips on how i tend to get protein but not an actual meal plan i want you to follow. Again, if you go to www.livestrong.com and register, you’ll have access to “daily plate” which will tally up all your protein for the day. You’ll know how you’re doing as the day goes on.

I challenge you to start taking note on how much protein you’re eating daily. I think you’ll be surprised at what you find. Let me know if you have any questions regarding your nutrition 🙂

Tofu Stir Fry

 

Ok, this is just a quick recipe post for anyone interested in the Tofu Stir-Fry. If you haven’t tried tofu, quit turning your nose up and give it a shot! I’m not going to lie to you and tell you it tastes like chicken. It tastes like tofu! The key to tofu is how you cook it and i promise you’ll like this recipe…and it’s super easy. i do it differently every time i make it so i’ll give you some alternatives too.

Ingredients:
Tofu- i realllly prefer the CUBED tofu. you can find it at Schnucks in the produce section with the other tofu but look for the pre-cubed. if it’s not cubed, you’ll want to cube it yourself.
Peanuts (i use unsalted)
Ground Ginger (you are welcome to use fresh but i love the ground and it’s easier)
Crushed Red Pepper
Corn Starch
Stir-Fry Veggies (i usually buy a frozen bag of “stir fry veggies”)
Stir-Fry Sauce (i buy the “classic stir fry sauce” on the asian aisle but i’ve also made my own or just used soy sauce)
Bell Peppers (use fresh or the pre-cut frozen- i love bell pepper so this is just an option)
Broccoli (you don’t have to do this but i find the frozen stir fry veggie bag just doesn’t have enough broccoli for my liking)
Brown Rice

here’s the MOST IMPORTANT part: prepping the tofu:

take your tofu out of the package and drain it. if it’s not cubed, cube it. you can see from the picture above how small to make it. now that that’s done, you have to PRESS your tofu. this is the key!

lay out several layers of paper towels, put your tofu on the towels, lay more paper towels on top, and PRESS. i use my cast iron skillet to do this. you can just leave something heavy on top of all of this and it is pressing out the water. do not skip this part! you can either leave it for 30 minutes or so OR just use your muscles and press until the paper towels are soaked and do it again.

pour your tofu in a bowl and coat with corn starch- i have no idea how much i use- maybe a TBSP? you just want it to kind of dry out your tofu but not leave excess cornstarch.

your tofu is now prepped and we can start cooking:

1) to the tofu, add: about 1/2 cup chopped peanuts, about 1/2 tsp crushed red pepper (depending on how spicy you like things, and enough ground ginger to color the tofu (i love ginger so i use a lot)

1) put about 1TBSP of canola oil in your skillet and get it searing hot. once it’s hot (really hot), add your tofu mix, let it “sear”- it will turn a golden color and crisp up. this only takes a few minutes. once it’s golden, pour in back into your bowl to wait (above picture)

1) add all your veggies to the skillet to cook (if any of them are frozen, you shouldn’t have to add anymore oil); cook veggies for a few minutes until they’re crisp but not frozen.

1) add your stir fry sauce- i use about 1/4 cup; let it cook with your veggies for about 2 – 3 minutes

1) turn heat off, add tofu, and serve over brown rice

super easy and really healthy.

enjoy 🙂

Healthy Obsession

I just realized that i have forgotten to tell some of you about my new healthy obsession. No, it’s not my Tofu StirFry that is pictured above. However, if you ask Keith, he’ll tell you that i am currently obsessed with this dish.

It’s the livestrong.com website. I love this site! The main thing i use it for is the “Daily Plate” and i recommend it to all of you. It’s the easiest calorie tracking tool i have found. I’m not obsessed with tracking my calories, especially since i try to eat pretty well. However, it’s more than just a calorie counter.

Go to www.livestrong.com and sign up. Go to “daily plate.” You will want to put in your weight, activity level, etc. It will then give you the daily allotment of calories that you should have based on what you’re trying to do- lose weight, maintain weight, or gain weight. Not only will you enter in your daily food and drink intake but there’s a place to enter what you did in regards to fitness. Now this is what most of the other calorie counting tools are lacking. This one will then make adjustments based on this. Therefore, if you are supposed to have 1500 calories per day to lose 1 pound per week but spent 500 calories exercising, you will need to eat based on this- it will add some calories in for you.

I think this is the most confusing thing that most of my clients deal with. You cannot have a negative calorie intake for the day….or even a super low one. If you’re working out, you must eat! Otherwise your body will just eat away at your muscle mass rather than the fat. This makes it perfectly easy to keep up with and you don’t have to do any math!

The other cool thing that i love about it is you can enter your own recipe for something and it will tally up the calories, etc. So, for my Tofu StirFry, it is saved under my foods and, now that i’ve entered the recipe, i just click on it and know exactly how much i ate. It also breaks down your Protein / Fat / and Carbs which is super important. You want to have the right balance of these things.

I have turned all my personal training clients onto this. Check it out and tell me what you think!

Poor sweet baby

We got to bring Georgia home last night!! We found out yesterday morning so we spent a few hours getting the house in order and then went to a movie. We figure this might be the last time we leave the house together for a while.

As you can see from the picture above, she’s pretty severely bruised. Her belly is so red and you can just feel the heat coming off of her leg. I still haven’t gotten a great look at the incision site. She’s so swollen and red, it’s hard to tell what anything is. We iced it for a little bit last night after we got her home and got her settled. She’s not able to walk yet so we have a sling that we put under her belly to get her outside. Fortunately, once we figured out how to get her upstairs and in the bed, she slept really well.

Thanks to all of you who thought of her and sent her positive vibes!! We all appreciate it. It’s tough seeing something so sweet and lovable in pain so it’s been nice that Keith and i have had so much support 🙂

Sweet Georgia Love

6:40 am: dropped Georgia Love off at the surgeon’s office. it was a really hard thing to do. we are supposed to have complete faith in this person that we don’t even know and expect him to treat our baby with love and compassion and also be the very best surgeon he can be. of course, the person at the desk had no idea what time they were taking her into surgery but off they go with her. one last kiss (i mean, look at that face! how could you not kiss all over it?!) and we were gone.

7:00 am: keith and i left the surgeons office in a bit of a haze. i’m sure you’ve figured out by now, Georgia isn’t just a dog to us. she is our baby. i think a lot of people have dogs who are dogs and some people have dogs who are babies. she’s definitely our baby! the joke in my family is that i may think i actually gave birth to her. anyway, we made a quick stop at the donut shop and then home to wait.

10:00 am: no word from the surgeon’s office so we called. now we’re told it will probably be noon when she goes in. ok, so she’s been there over 3 hours and has just been waiting in a cage. they tell us that she’s “resting”. Ha! we know better than that. she’s spoiled rotten and she’s bitching unless she’s getting all of the attention.

12:45 am: went and picked keith up (i went to work for an hour) to go to lunch. he said the house is awful without her there. for those of you who’ve seen our house, you know there are pictures of her everywhere!

3:00 pm: called the surgeon’s office because we STILL haven’t heard anything. it’s been a long 8 hours. we’re told that they’re “finishing up” and we’ll hear something soon. so, we’re still WAITING!

3:40 pm: just received a call from the anesthesiologist. georgia is out of surgery and is beginning to wake up. she’s on iv fluids and iv meds. they’ll continue to monitor her breathing and we should hear from the surgeon sometime this evening about the specifics of the surgery. we’re soooo relieved to hear she’s out of surgery. now if we can just get through the next few days so that we can bring her home!

4:30 pm: spoke with the surgeon who said the surgery was very “routine” and she did well. he said “no news is good news” tonight but we’re welcome to call and check on her. he will call me tomorrow morning to discuss specifics.

10:00 pm: called to check on G and was told she’s sleeping well.
…………………
Thursday, 8/12/10

6:00 am: called to check on Georgia. the nurse said she had a pretty restless night and that they had a bit of a difficult time finding the right concoction of pain meds for her. she said she sat with her for a while to keep her company and gave her a Care Bear to love on. she took her out once to potty (using the body sling) and said she did pretty good with that. she’s currently on IV morphine and 2 sedatives and i can’t remember what else! they are hoping to start weaning the IV drip today. she said she is finally sleeping and is all snuggled up with her Care Bear. it’s really tough hearing that she had a bad night but i know she was better off there than at home with us. i should speak with the surgeon sometime today.

10:00 am: spoke with the surgery assistant. they are decreasing some of her sedatives throughout the day so she can become more alert. she took her out to potty and said she seemed to want to put her right foot down, which is a good sign! she feels good about how she’s doing, however, said they may keep her longer than we expected since she’s a bulldog and they tend to have so many breathing problems. i think they just want to be sure all these pain meds and sedatives are at the right dosage before they send her home in case she begins to have breathing issues. i’m just hoping she’s winning everyone over with her extra long tongue and silly little face so that maybe she’ll get some special treatment 🙂