<p>The first week of meal planning went well... as well as a first week of any experiment goes. I didn't do a very good job of thinking about all of the sides and ingredients needed to accompany the main protein. Additionally, I didn't account for the time it would take to prep some of the dishes. Since I'll be back at work this next week, prepping food the night before or morning of is going to be key to successfully following the meal plan this week.</p>
<table>
<thead>
<tr>
<th>Day of Week</th>
<th>Breakfast</th>
<th>Lunch</th>
<th>Dinner</th>
</tr>
</thead>
<tbody>
<tr>
<td>Monday</td>
<td>Std. Breakfast</td>
<td>Chili + Rice</td>
<td>Chicken Stir-fry &#x26; Veggies</td>
</tr>
<tr>
<td>Tuesday   *</td>
<td>Katie's Oatmeal</td>
<td>Chili + Rice</td>
<td>Chipotle (post Costco)</td>
</tr>
<tr>
<td>Wednesday</td>
<td>Std. Breakfast</td>
<td></td>
<td>B.N.P. &#x26; C.</td>
</tr>
<tr>
<td>Thursday  *</td>
<td>Katie's Oatmeal</td>
<td></td>
<td><a href="/posts/2018/shrimp-stir-fry-with-coconut-rice/">Stir-fry Shrimp</a></td>
</tr>
<tr>
<td>Friday</td>
<td>Std. Breakfast</td>
<td></td>
<td>M.Y.O. Pizza</td>
</tr>
<tr>
<td>Saturday  *</td>
<td>Std. Breakfast</td>
<td>Hamburgers &#x26; French Fries</td>
<td><em>kids' birthday party</em></td>
</tr>
<tr>
<td>Sunday</td>
<td>Std. Breakfast</td>
<td></td>
<td></td>
</tr>
</tbody>
</table>
<h2>Breakfast Plans</h2>
<ul>
<li>Standard Breakfast - 3 eggs, 2 pieces of bacon, 75 grams potatoes, 64 grams Brussels sprouts</li>
<li>Katie's Oatmeal - 1 serving oatmeal, 1 serving almond milk, ½ serving organic peanut butter</li>
</ul>
<h2>Snack Plans</h2>
<ul>
<li>HBO Eggs + Carrots - 2 hard-boiled eggs, peeled and quartered; eight baby carrots</li>
</ul>
<h2>Lunch Plans</h2>
<ul>
<li>Chicken Salad - chicken breast with celery, Dijon, lemon juice, salt, sour cream, and mayo</li>
</ul>
<h2>Dinner Plans (also, leftovers as lunch)</h2>
<ul>
<li>Stir-fry chicken breast, bell peppers, onions, celery, shredded carrots with coconut aminos and tahini over cauliflower rice</li>
<li>Stir-fry shrimp, bell peppers, onions, celery with paprika and cayenne sauce over coconut rice</li>
<li>Bacon, Noodles, Peas, and Cheese</li>
<li>Make Your Own Pizza (on English muffins)</li>
</ul>


January 8-14 Meal Planning

<p>A simple dish with a lot of flavor and it doesn't cost too many SmartPoints. Pairs well with a salad. Recipe follows.</p>
<h2>Ingredients Needed</h2>
<ul>
<li>4 cups rice (<a href="https://www.costcobusinessdelivery.com/Blue-Ribbon-Long-Grain-Rice%2C-25-lbs.product.11367776.html">Blue Ribbon Long Grain rice</a>; Costco)</li>
<li>1 can unsweetened coconut milk (<a href="https://www.amazon.com/Thai-Kitchen-Coconut-Milk-13-66/dp/B000GZSDZI">Thai Kitchen</a>)</li>
<li>6 carrots</li>
<li>6 cups broccoli florets</li>
<li>½ cup diced onions</li>
<li>4 servings cooked shrimp (<a href="https://www.costcobusinessdelivery.com/Kirkland-Signature-3140-Tail-On-Cooked-Shrimp%2c-2-lbs.product.11094594.html">Kirkland Signature 31/40 Tail-On Cooked Shrimp</a>)</li>
<li>¼ cup soy sauce</li>
<li>1 Tbsp. rice wine vinegar</li>
<li>1 Tbsp. minced garlic</li>
<li>1 Tbsp. tomato paste</li>
<li>olive oil</li>
<li>salt</li>
<li>pepper</li>
</ul>
<h2>Cooking Steps</h2>
<p><strong>The Night Before</strong></p>
<ol>
<li>Transfer shrimp from freezer to refrigerator</li>
</ol>
<p><strong>1 hour prior to serving time</strong></p>
<ol>
<li>Preheat oven to 350° F</li>
<li>Fill <a href="https://www.amazon.com/Instant-Pot-Multi-Use-Programmable-Packaging/dp/B00FLYWNYQ"><em>Instant Pot</em></a> to 2 cup mark with water</li>
<li>Add rice and coconut milk</li>
<li>Stir briefly to evenly cover rice</li>
<li>Slice carrots (easiest done on mandolin slice)</li>
<li>Toss carrots with generous amount of olive oil, some salt, and lots of pepper</li>
<li>Spread carrots on cookie sheet</li>
<li>Place in oven on middle rack for 40 minutes (roughly 50 minutes until serving time)</li>
<li>Put (don't heat, yet) broccoli into tall skillet or wide pot (<a href="https://www.lecreuset.com/1925-original-cocotte">Le Cruset <em>original</em></a>)</li>
<li>Add light coating of olive oil, some salt, and lots of pepper</li>
<li>Combine onions, shrimp, soy sauce, rice wine vinegar, minced garlic, tomato paste</li>
</ol>
<p><strong>20 minutes prior to serving time</strong></p>
<ol>
<li>Start <em>Instant Pot</em> - "Rice" setting, High Pressure</li>
<li>Cook broccoli on medium heat, stirring occasionally, until broccoli is almost consistency desired</li>
<li>Add onions, shrimp, et al. to skillet/pot</li>
<li>Remove carrots from oven and add to skillet/pot</li>
<li>Stir skillet/pot until shrimp are just starting to warm up</li>
</ol>
<p><strong>Serving Time</strong></p>
<ol>
<li>Transfer skillet/pot to serving bowl, add spoon, place on table</li>
<li>Remove <em>Instant Pot</em> pot from base, add spoon, place on table</li>
<li>Serve and enjoy.</li>
</ol>
<p>Looking through the list of ingredients, only the rice wine vinegar and salt weren't purchased at Costco. Go figure.</p>


Shrimp Stir-Fry with Coconut Rice

<p>In the spirit of trying new things for the new year (and being desperate to prevent injury this year), I am going to do 30 burpees every day. I stumbled on a <a href="https://www.runnersworld.com/general-interest/i-did-30-burpees-for-15-days-and-heres-what-happened">Runner's World article</a> where the author talks about her progression over the course of 15 days. I will be using her description of the burpee (squat, kick-out, pushup, squat, jump). I know there are many variations, but I can do 30 pushups and I can do 30 squats, so now it's just the dreaded part of putting it with the kickouts. I like that she progressed from 3 sets of 10 burpees with a one minute rest, then dropped 15 seconds of rest every three days.</p>
<p>For reference this will be my schedule:</p>
<ul>
<li>Jan 3: 10 burpees, 1 min rest, 10 burpees, 1 min rest, 10 burpees</li>
<li>Jan 4: 10 burpees, 1 min rest, 10 burpees, 1 min rest, 10 burpees</li>
<li>Jan 5: 10 burpees, 1 min rest, 10 burpees, 1 min rest, 10 burpees</li>
<li>Jan 6: 10 burpees, 45 sec rest, 10 burpees, 45 sec rest, 10 burpees</li>
<li>Jan 7: 10 burpees, 45 sec rest, 10 burpees, 45 sec rest, 10 burpees</li>
<li>Jan 8: 10 burpees, 45 sec rest, 10 burpees, 45 sec rest, 10 burpees</li>
<li>Jan 9: 10 burpees, 30 sec rest, 10 burpees, 30 sec rest, 10 burpees</li>
<li>Jan 10: 10 burpees, 30 sec rest, 10 burpees, 30 sec rest, 10 burpees</li>
<li>Jan 11: 10 burpees, 30 sec rest, 10 burpees, 30 sec rest, 10 burpees</li>
<li>Jan 12: 10 burpees, 15 sec rest, 10 burpees, 15 sec rest, 10 burpees</li>
<li>Jan 13: 10 burpees, 15 sec rest, 10 burpees, 15 sec rest, 10 burpees</li>
<li>Jan 14: 10 burpees, 15 sec rest, 10 burpees, 15 sec rest, 10 burpees</li>
<li>Jan 15: 30 burpees</li>
</ul>
<p>If I can continue this until the end of the month, I'll explore adding something more to this. But for now, it's day 1 of this self-imposed challenge, and we'll see how long it lasts.</p>
<p><strong><em>Update - 2018-01-21</em></strong></p>
<p>I did not complete this challenge. I got through Jan 10, and then I just stopped making the time to do them. I'm not even sure that I was doing anything for my body. I really do loathe burpees. No matter how many I do, how often I do them, or what else I mix them with... I never really feel like I make any progress at getting better with them. I always end with a massive headache, and it just doesn't make me feel good.</p>
<p>Now I'm off to find a different exercise I can attempt to do for 30 days (or so).</p>


30 Burpees Per Day Challenge

<p>As with all new years, this one will start with the best of intentions. My wife is diving into her WeightWatchers eating plan, so I am going to try and do a better job with planning out the weekly meals, weekly shopping, and hopefully allow myself more time to do any of the other myriad things throughout the week that I wish I found time for. It's all about priorities, and for these first few weeks my priorities are going to be meal planning/executing, regular exercise and recovery, and career improvement.</p>
<table>
<thead>
<tr>
<th>Day of Week</th>
<th>Breakfast</th>
<th>AM Snack</th>
<th>Lunch</th>
<th>PM Snack</th>
<th>Dinner</th>
</tr>
</thead>
<tbody>
<tr>
<td>Monday</td>
<td><em>eating out</em></td>
<td></td>
<td><em>leftovers</em></td>
<td></td>
<td>Stir-fry Chicken</td>
</tr>
<tr>
<td>Tuesday   *</td>
<td>Std. Breakfast</td>
<td>Yogurt</td>
<td><a href="http://www.geniuskitchen.com/recipe/weight-watchers-chicken-salad-162386">Chicken Salad</a></td>
<td>Apple + Pecans</td>
<td>Whole30 Chili</td>
</tr>
<tr>
<td>Wednesday</td>
<td>Std. Breakfast</td>
<td>Yogurt</td>
<td>Cheeseburger Tortilla</td>
<td>Apple + Pecans</td>
<td><del>Pork Chops + Veggies</del> Subway</td>
</tr>
<tr>
<td>Thursday  *</td>
<td>Katie's Oatmeal</td>
<td>HBO Eggs + Carrots</td>
<td>Leftover Chili + Chips</td>
<td>Apple + Pecans</td>
<td><a href="/posts/2018/shrimp-stir-fry-with-coconut-rice/">Stir-fry Shrimp</a></td>
</tr>
<tr>
<td>Friday</td>
<td>Std. Breakfast</td>
<td>Yogurt</td>
<td><del>Leftover Pork chop</del> Leftover Shrimp</td>
<td>Apple + Pecans</td>
<td><del>Salmon</del> Pork Chops + Broccoli</td>
</tr>
<tr>
<td>Saturday  *</td>
<td>Katie's Oatmeal</td>
<td></td>
<td>M.Y.O. Pizza</td>
<td></td>
<td>Steak</td>
</tr>
<tr>
<td>Sunday</td>
<td>Std. Breakfast</td>
<td></td>
<td>Brunch at <a href="http://pinstripes.com/northbrook-illinois/bistro-menus/sunday-brunch/">Pinstripes</a></td>
<td></td>
<td></td>
</tr>
</tbody>
</table>
<h2>Breakfast Plans</h2>
<ul>
<li>Standard Breakfast - 3 eggs, 2 pieces of bacon, 75 grams potatoes, 64 grams Brussels sprouts</li>
<li>Katie's Oatmeal - 1 serving oatmeal, 1 serving almond milk, ½ serving organic peanut butter</li>
</ul>
<h2>Snack Plans</h2>
<ul>
<li>HBO Eggs + Carrots - 2 hard-boiled eggs, peeled and quartered; eight baby carrots</li>
</ul>
<h2>Lunch Plans</h2>
<ul>
<li>Cheeseburger Tortilla Pizza - ¼ lb. ground beef, chopped red onion, shredded cheddar cheese on a tortilla, side of diced tomato, pickles, lettuce, ketchup</li>
<li>Chicken Salad - chicken breast with celery, Dijon, lemon juice, salt, sour cream, and mayo</li>
</ul>
<h2>Dinner Plans (also, leftovers as lunch)</h2>
<ul>
<li>Whole 30 Chili (with Sweet Potato) + Baked Potato</li>
<li>Beef Stew + Tortilla Chips</li>
<li>Pork Chops with cinnamon apple sauce + roasted vegetables</li>
<li>Salmon + roasted broccoli</li>
<li>Stir-fry chicken breast, bell peppers, onions, celery, shredded carrots with coconut aminos and tahini over cauliflower rice</li>
<li>Stir-fry shrimp, bell peppers, onions, celery with paprika and cayenne sauce over coconut rice</li>
</ul>
<h2>Shopping List:</h2>
<ul>
<li>Container to transport Katie's oatmeal</li>
</ul>
<h3>Costco List:</h3>
<ul>
<li>Bell peppers</li>
<li>Broccoli</li>
<li>Onions</li>
<li>Stew beef</li>
<li>Pork chops</li>
<li>Salmon</li>
<li>Naan</li>
<li>Eggs</li>
<li>Rice</li>
<li>Tortilla chips</li>
</ul>
<h3>Grocery List:</h3>
<ul>
<li>Cucumbers</li>
<li>Yellow Onion</li>
<li>Red Onion</li>
<li>Celery</li>
<li>Cauliflower</li>
<li>Avocado</li>
<li>Gala apples (x3)</li>
<li>Quaker Oats Old Fashioned</li>
<li>English muffin</li>
<li>Almond Breeze unsweetened vanilla almond milk</li>
<li>Danon <em>Light Fit</em> Greek yogurt vanilla - 6 pack</li>
<li>Light mayo</li>
<li>Light sour cream</li>
<li>Mozzarella</li>
<li>Pepperoni</li>
<li>Green beans (frozen)</li>
</ul>


January 1-7 Meal Planning

<p>Last night, while sitting on a hotel bed in the middle of nowhere Ohio, I banged out 500 words about nothing. It wasn't a glorious piece of writing, but it was something. Throughout that piece, I kept thinking about how I consistently wish I would write more often. Before I blew up my previous laptop, I had about a half-dozen uncommitted drafts of pieces that I started writing but never actually went anywhere with. Looking back on the year, I feel as if 2017 has been my worst year for uncompleted projects; or even worse, for unexecuted projects.</p>
<p>Including this post, I'll have added sixteen entries to my website over the course of the year. It's about as many as I assembled last year, but still far short of the one-per-week that I really would have liked. I'm not exactly sure how to fully encapsulate everything that happened in 2017. So much so, that I'm not going to do it. Because, here I am now - almost 24 hours after I started this post, and I have barely covered a few sentences into the second paragraph. Just the thought of reviewing everything that happened is overwhelming — with my family (second child, first wedding anniversary, brother's engagement), my health (running injuries, race failures), my job (unexpected promotion, disappointments with employer), and my home (new condo, organization challenges).</p>
<p>I'm going to sign off for the year - disappointed in all of the projects that I've left in the "I could do that" phase, and never getting to the "I'm doing it" or even better "it's done" phases. Perhaps a renewed focus on less projects but more progress is what is in order for the new year - so I'll go with that.</p>
<p>Happy New Year, dear reader, and may 2018 be filled with less personal disappointment that 2017.</p>


2017 Year in Review

<p>This is an exercise that I've created for myself to type out 500 words. There are a lot of times that I read that a journalist has to write an article of a specific length, but I've realized that I really do not have a concept of how that translates to the actual amount of time that it might take to put those words down. Thus, for this simple exercise, I have set a couple of easy ground rules.</p>
<p>First, this article is about no topic other than the goal of reaching five hundred words. Second, I'm not going to go back and edit this article to find places to insert more words if I bring myself to a point of seemingly having run out of ramblings to stick into the article. Third, I am not going to deviate from the aforementioned topic in order to just add more words - this includes talking about the weather or local politics or attempting to explain the socio-economic implications of imperialist Britain on the indigenous populations of the eastern coast of Africa. Because all of those would both reduce the timelessness of this self imposed assignment, and while this article is not really meant for public consumption, someone at some point may actual read this writing with the idea of wanting to have a grasp for what perusing five hundred words looks like. So, to you, dear reader, keep going until you reach the end, because that's when I will have stopped, too. For, alas, we are but half way through. Because, you see, as I keep writing, the word counter continues to tick up (point in fact, one word is added to this article with nearly every strike of the space bar). I can also point to this specific point in my ramblings to state that the number three-hundred-and-eight did, precisely, mark itself that numbered word within the context of this article.</p>
<p>As I bring this exercise closer to its conclusion, I am actually surprised by how little space on a page five hundred words takes up. For although I have one hundred and forty five words to go, I see that I have barely made it halfway down a page (with standard one inch margins, Times New Roman 12 point font). From start to finish, it seems that I can easily ramble on, without research, fact verification, external linking, or really any content actually worth reading. It would seem that it takes me approximately fifteen minutes to type it all out. It will probably take me another one to two minutes to commit this to the git repository, another few seconds to push it up to the origin repository, and then another fifteen or so seconds to wait for it to generate the page such that I can view it on my actual website.</p>
<p>Mercifully for the poor souls who actually make it this far, I have almost reached the end of this exercise.</p>
<p>Thusly, I have written 500 words.</p>


What Does 500 Words Look Like

<p>It's been far too long since my second child was born, but we finally booked the tattoo appointment. As I did with my first, I got a tattoo with the latitude, longitude, date, and time of his birth. Finding the right font is hard - I wanted something that doesn't completely contrast with the existing tattoo, but was still distinct. Eventually, this is what I ended up putting together.</p>


Rovani's Sandbox

Blog Posts - Page 7