KRO-BAR's SparkPeople Blog KRO-BAR's Blog on SparkPeople, home of free diet plans and a healthy living community Food Blog: Steak with Chimichurri sauce, Yukon Potato, and Tomatoe and Okra <img src=""> <BR> <BR> Since we're counting calories, we chose a very lean cut of steak (top round). The original recipe called for Flank Steak. You can really use any cut you like. Next time I'm going to use less oil as well in the sauce. Recipe serves 4. <BR> <BR> Chimichurri Sauce: <BR> <BR> In a bowl, mix together: <BR> 1 Tbsp olive oil <BR> 1 Tbsp white wine vinegar <BR> 1 Tbsp fresh lemon juice <BR> 3 Tbsp parsley, fresh, Italia... Tue, 19 Oct 2010 11:56:22 EST Food Blog: Thai me up Chicken :) <img src=""> <BR> <BR> We made this the other night. The whole meal (with rice included) was only 450 calories which made us happy. It was very filling as well. <BR> <BR> A shout out to my favorite spice store "Penzey's" for always providing awesome spice blends. I used their "Bangkok Blend" to braise the chicken. It was delightful! <BR> <link><BR>nzeysbangkok.html </link> <BR> <BR> Also, I d... Wed, 1 Sep 2010 13:29:06 EST Food Blog: Those babies taste delicious! <img src=""> <BR> <BR> Last night, we had leftover spicy honey chicken from the night before. I was thinking "What side items should we have with said leftovers?" So I jumped on spark and searched through the recipes. <BR> <BR> Stuffed Baby Zucchini for Two jumped out at me. Am I glad it did. I'm not a huge squash/zucchini lover. This recipe was so delightful! I'm so glad we made it! It was really good, for squash :) <BR> <BR> T... Thu, 26 Aug 2010 16:58:54 EST Food blog: Green with Envy <img src=""> <img src=""> <BR> <BR> Last night I made an awesome dinner of chicken kebabs with creamy basil pesto sauce (compliments of Cooking Light magazine). I rounded out the meal with spinach tortellini and spinach salad. Kristi and I ate in silence because it was pure taste bud delight! <BR> <BR> One thing I'm sad I forgot was to put some sweet pepper relish on the spinach sa... Tue, 24 Aug 2010 13:03:44 EST Turning Monday Around <img src=""> <BR> Dinner last night. <BR> <BR> My partner and I both had tough Mondays. It's not a good combo when both of us have rough means we likely wind up on the couch, not exercising, and have the temptation to eat The Panda Wok which resides across the street and down 2 houses from us. It's a dangerous temptation. <BR> <BR> I got home first. It was kickboxing night. I thought "I'm going to go!" Off to class I went... Tue, 27 Jul 2010 10:16:23 EST I'm voting for me today. I clicked on "My spark page" to come post a blog. I had no idea what I was going to blog about, frankkly, I just wanted the spark points for doing so. Sometimes, I'm a points whore. <BR> <em>40</em> <BR> <BR> Anyway, I opened up my spark page and noticed the "Does Kro-bar motivate you" nomination box. I thought to myself, "Yes. I do motivate myself". I mean, after all, probably the most important source of motivation is found within yourself. To be really successful in whatever goal ... Tue, 20 Jul 2010 11:58:11 EST Today's wake-up call. I walked into work this morning and my favorite cleaning lady says "What's wrong with you?" I was a little startled. <BR> <BR> KROBAR: "What do you mean?" <BR> CLEANING WOMAN: "You pregnant or something?" <BR> KROBAR: (startled) "What?? No! What do you mean?" <BR> CLEANING WOMAN: "You were losing all that weight last year....and now....what happened?" <BR> <BR> Sigh. She's absolutely right. She was my biggest supporter when I was losing weight (calling me slimmy slim slim every mornin... Wed, 14 Jul 2010 10:36:10 EST Great nights lead to weight loss <img src=""> <BR> <BR> Pictured: Kristi, Erin Bode, and me <BR> <BR> My partner and I attended Erin Bode's CD release party last night at Jazz at the Bistro. It was a wonderful night. I was so proud of us because we got home from work, exercised, made an extremely healthy dinner, and then headed out for a wonderful date night. We ate so healthy yesterday that we could afford to have a cocktail! <BR> <BR> Sitting there listening to ... Fri, 2 Jul 2010 11:19:43 EST The 5 pound cycle I'm stuck in the same rut of losing and gaining the same 5 pounds. It's been going on for a few months now. I know what the problem is...CONSISTENCY.... <BR> <BR> My name is Kro-bar and I have a consistency problem. <BR> <BR> Admitting that is half the battle, right :P <BR> <BR> My partner and I are going to Glacier NP in 39 days!!! I'm hoping to use this as a challenge to get over the hump and bust a move and drop between 5 and 10 pounds and keep it off! I've done it before; I can do ... Fri, 25 Jun 2010 10:41:50 EST Mummified! OMG, OMG, OMG....I'm going to Egypt and Jordan in September/October!!! It's official! I'm over the top excited. I've always wanted to see the pyramids and Egyptian ruins. I absolutely can not wait!!! <BR> <BR> The bummer part is my partner won't be going (limited vacation time at work and she's already been 4 times! She used to work as a travel director in her 20's). <BR> <BR> But I will be traveling with my awesome group of friends with whom I travel frequently. One of them is original... Thu, 24 Jun 2010 11:06:27 EST Busted. My bumper, that is. I got rear-ended driving home yesterday. Sigh. The damage isn't *horrible* but the bumper is dislodged and now the car is making some sort of weird backfiring noise. I'm sure it's all fixable and the guy had state farm insurance like I do so I don't expect any problems with the claim. <BR> <BR> I was on my way home early from work to go to kick boxing class. After the accident, I was shaking like crazy and nervous. All I wanted to do was curl up on the couch and eat... Tue, 15 Jun 2010 09:29:49 EST My commando mother nearly made me straight Since I can remember, my mother is a fan of going commando. This point will become significant in a minute. <BR> <BR> My mother is certifiably crazy (seriously, we actually had her certified). She's also not in the best of health after years of alcohol abuse and smoking. A few mini-strokes pushed her over the edge. She's a little unsteady on her feet. <BR> <BR> So, she's over at my house helping me prepare a salad to take to my niece's bday party. Of course, she has to take a smoke br... Fri, 11 Jun 2010 10:56:37 EST What do Black Currant and Pomegranate have in common? Flavored vinegars. It's my new favorite addition to healthy salads. You can blow so many calories adding dressings to a salad, it almost makes it a crime. <BR> <BR> I was on a trip to Galena, IL once and came across the Galena River Wine and Cheese company. They have infused vinegars on tap that you can taste. OMG, I knew immediately I had found the answer to adding variety to my salads without a lot of calories. <BR> <BR> They come in lots of flavors: Fig, Strawberry, Black Currant, T... Wed, 9 Jun 2010 11:43:47 EST New perspective My wife was talking about commitment to exercise today and compared it with going to work. She said "we don't really want to go to work, but we go to work every day...we don't really have the option if we want to get a paycheck." <BR> <BR> It's so true. I like my job. But I never really *want* to go to work. But of course I want that paycheck. <BR> <BR> Exercise. Most times, I don't *want* to exercise...I should start looking at it like a non-choice. It's just something I have to do ... Thu, 27 May 2010 12:09:52 EST Today, I resist you cupcake. For the past 2 days, our office has been a hot house of treats...cookies, cupcakes, doughnuts. For the past 2 days, I indulged...and not just a little... <BR> <BR> Last night I could tell my body was feeling poorly from eating all that junk. I went to turbo kickboxing class and punched and danced my little heart out. I really worked hard in class. Afterwards, I walked 3 miles with a friend of mine. <BR> <BR> Today, I'm pleasantly sore all over. Today, that pleasant soreness is a remin... Thu, 13 May 2010 16:29:49 EST Mother's Day Success! I was *so* nervous when Sunday morning arrived...Kristi's parents, her Aunt G and her Aunt's partner B (the gay gene def. runs in their family) and Grammy were all to arrive at 12:30. We spent the weekend working really hard to get ready for them...housework, yard work, all the food prep (why did I pick the most complicated dish I know how to cook???). <BR> <BR> I didn't have much time for exercise...but I did have to chase my grocery list across 8 aisles in the parking lot at the grocery s... Mon, 10 May 2010 11:59:46 EST Lemon Pudding Cake I'm making this for mother's day. It's really yummy if you like lemon! The calorie count is 200 per serving but you can make smaller versions (ie, make 8 servings out of it) and then it's only a 100 calorie treat! <BR> <BR> ~ 1 tablespoon unsalted butter <BR> 2/3 cup superfine sugar <BR> 2 eggs, separated <BR> 2/3 cup reduced fat buttermilk <BR> 2 tablespoons lemon juice (about 1 medium lemon, squeezed) <BR> 1 tablespoon lemon zest <BR> 1/4 cup all purpose flour <BR> 1/4 teaspoon salt <BR> ... Fri, 7 May 2010 10:27:30 EST Kro-bar's A-Z's A - Age: 40 <BR> <BR> B - Bed size: Full <BR> <BR> C - Chore you hate: landscaping! <BR> <BR> D - Dog's name: no dogs...but two cats Ivory and Bella (never let the neighbor kid name your pet) <BR> <BR> E - Essential start your day item: music <BR> <BR> F - Favorite color: cobalt blue <BR> <BR> G - Gold or Silver: Silver <BR> <BR> H - Height: 5' 0" <BR> <BR> I - Instruments you play: piano, guitar, harmonica <BR> <BR> J - Job title: Lab manager <BR> <BR> K - Kid(s): 0 but 9 nie... Thu, 6 May 2010 10:39:39 EST 325 calories and incredibly filling lunch 1 Michelina's Lean Gourmet Salisbury Steak Frozen dinner, 190 calories <BR> <BR> 1 entire bag of Jolly Green Giant Valley Fresh Steamer (broccoli, cauliflower, carrots & cheese sauce), 135 calories for the entire bag. <BR> <BR> = 325 calories total and one very full Kro-bar. <BR> <BR> I don't even like cauliflower but I didn't mind it in this mix. The cheese sauce is a nice addition. I could hardly finish my lunch. I feel incredibly full. Yum. Tue, 4 May 2010 15:02:26 EST Serves me right! <em>480</em> <BR> I ordered pizza for dinner last night when my partner and I had planned on eating a healthy dinner of chicken and veges. I was the one that sabotaged our plans. We were enjoying a completely lazy day on the couch since it rained all day in St. Louis. I said "you know what would make today really glutenous?" I posed. "Ordering pizza for dinner". So we did. <BR> <BR> After one bite, I immeditately burned the roof of my mouth. It didn't bother me so much last night b... Mon, 26 Apr 2010 10:35:01 EST Bus full of kids stopped me from overeating <em>15</em> <BR> So yesterday I was on my own for lunch. My period must be coming. I am craving all sorts of evil things. I battled the thoughts of going to the Chinese Buffet for lunch. My car crept closer to the location. I had every intention of passing it up and continuing on down to Subway or Jimmie Johns. I felt my hands turning the steering wheel into the Chinese Buffet parking lot. Sigh. I sat in the parking spot staring at the building...letting my good angel and my evil de... Fri, 23 Apr 2010 15:32:47 EST Poo-sday I've been sitting here all morning with the slight odor of something just not right. I thought "do my clothes stink?" "Do I stink?" " What *is* that smell?" Then I looked at my shoe and discovered I stepped in poo while watering the chia garden this morning. 1 pair of lab gloves, 3 paper clips, copious paper towels, and some soap and I think I've remedied the problem. At least I can go to my 11:00 meeting now and not worry that others around me will be going "What's that smell?" in... Tue, 20 Apr 2010 11:28:11 EST Kicking some Turbo Butt! <em>216</em> <BR> OK, I didn't kick *that* high in last night's turbo kick boxing class....It was my second class ever. Turns out the Wednesday instructor is different from the Monday instructor. I like Wednesday's instructor a lot better! She explained the moves and was better about calling out what was coming up next. It didn't hurt that she was cute too :) I almost felt "smooth" as I progressed through the routine. At the start of the class, she asked "is anyone new" and myself and... Thu, 15 Apr 2010 11:17:22 EST First time turbo kick-boxing Old Lady: "Nervous?" <BR> Young man: "Yeah." <BR> Old Lady: "First time?" <BR> Young man: "No, I've been nervous lots of times...." <BR> <BR> I love that dialogue from the movie "Airplane". OK, truthfully, I love all the dialogue from the movie Airplane. But, I digress. Tonight is my first time attending a Turbo kick boxing class. I've never taken a kick boxing class before, let alone a *turbo* kick boxing class. I hope I haven't gotten myself into more than I can handle. I think it la... Mon, 12 Apr 2010 15:01:10 EST KenDUCKY Derby I love my place of work. We have tea time every day at 3:00. We also have rubber duck races once a year that coincide with the kentucky derby. At our KenDUCKY Derby, we have derby pie and mint juleps. Then we all go outside and lunch our rubber ducks into our reflecting pool out front. My duck "Captain Jack Mallard" almost won this year. More pics can be found on my sparkpage picture gallery. Mon, 5 May 2008 16:28:57 EST $20 heart monitor on woot today! Woot is a website that sells 1 item a day until they run out of it. Today they are selling a heart monitor for exercising. I am a *huge* fan of using a heart monitor because it lets you know if you need to work harder (and get into the aerobic zone) or if you're working *too* hard as well. <BR> <BR> If you're interested, the cost is $20 + $5 shipping <BR> <BR> <link> </link> Fri, 2 May 2008 11:19:56 EST "Hello Masterpiece" a Hello Kitty Tribute To Bopsy and all other Hello Kitty enthusiasts: I picked up a flyer last night about an artist, Leslie Holt, who has an exhibition running St. Louis May 10-June 21, 2008. She does miniature oil paintings of historical masterworks and juxtaposes Hello Kitty into them. Hilarious! The pic above is entitled "Hello Dali II". <BR> <BR> To view more (Hello Boticelli is awesome), visit: <BR> <link><BR>n.htm </link> Tue, 22 Apr 2008 12:08:18 EST This is why I am who I am It snowed a foot in St. Louis yesterday so what does my retired dad do? He goes out and recreates a mountain climbing scene about Sir Edmund Hillary and his Sherpa (Sir Edmund was the first person to summit Mt. Everest) using lego trees and lego people. <BR> <BR> Only in my dad's version, he named his snow pile "Mt. Rose" after his wife. <BR> <BR> Hilarious. <BR> <BR> This was email text he sent: <BR> it has been reported that American mountain claimer Sir Edmund Hillary along with his ... Wed, 5 Mar 2008 11:54:54 EST Gotta have a stand to hold that TV I *finally* found the right stand to put my flat screen tv on! And now my living room is back to its homey atmsophere instead of looking like a dorm room again! And to all you freaks (like me), I will be hiding those wires that are showing!! Thu, 31 Jan 2008 15:12:48 EST Reward time! 50 pounds gone... <BR> I finally bought my flat screen TV!!!!!! I love it! <BR> <BR> Wed, 2 Jan 2008 09:25:47 EST Me and my socks at work today Happy Holidays! Thu, 20 Dec 2007 10:33:33 EST Ode to READYCANADIAN The St. Louis Blues were beaten down by the Edmonton Oilers last night in a game where St. Louis lead most of the night. Sadly, it ended up in a tie. Since no one scored in the overtime period, a shoot-out ensued and Edmonton won. And I lost a friendly wager. <BR> <BR> As a result, I woke up this morning realizing how much I simply adore READYCANADIAN. I must share with the world how great she really is. Just look at that pic....what a smile! <BR> <BR> Please visit my spark page and re... Wed, 12 Dec 2007 11:39:42 EST "Break me off a piece of that KIT-KAT bar!" Ever since I was a small child, every time my dad and I went out, he would buy me a kit kat. Now, in case you are a candy-challenged person, kit kats come 4 sticks to a pack. This is very important to remember. <BR> <BR> We’d go to the hardware or grocery store and he’d always manage to pick it up without me noticing (I was too short to see what was on the conveyer belt or what he set down on the counter). We’d be walking out to the car and he’d give a little muffled “meow” out of the cor... Fri, 7 Dec 2007 11:59:21 EST I'm huffing up these stairs This is the inside of the building I work in. Look at all those stairs (plus you can just see the start of a set of stairs going down on the lower right)....I'm about to incorporate doing all those stairs a couple of times a know, to give me an edge in losing 4 pounds first... :) Fri, 30 Nov 2007 16:31:22 EST The (temporary) fall of Kro-bar I am officially putting myself on probation. 2.5 weeks of eating fast food for "quick" dinners while helping the BFFs move, 2 thanksgiving meals plus leftovers, and little exercise has caused me to adjust my weight tracker 3 pounds up! <BR> <BR> Hank and I are in a race to see who can lose 4 pounds first. Hank walked 4 miles. I found a new neighborhood bbq place and ate a pork steak. <BR> <BR> Flat screen TV shopping is on hold until further notice... Thu, 29 Nov 2007 10:27:57 EST How my brothers outed me In picture above: Tim, Mike, KRO-BAR, Joe, Gikki <BR> <BR> I love my family. They are the most open-minded group of straight-laced, middle-class suburbans you will come across. I knew I was “different” from the time I was in 7th grade. I didn’t have my first lesbian experience though until college. During my junior year in college, I decided to start dropping lots of hints to the family about the fact that I adored women. I never came out and said “I’m a lesbian” but after awhile, I was... Fri, 9 Nov 2007 16:13:46 EST Fire in the Hole! Part 2 If you haven't read my "Fire in the Hole" blog, you may want to read it first. <BR> <BR> The pic above is me at the "tall enough sign" for Fire in the Hole with the very tall Canadian laughing at me because she never had a height problem! <BR> <BR> So, just today, I told my dad that I went back down to Silver Dollar in the City this past weekend to vindicate the crying 5 year old version of me who couldn't ride Fire in the Hole. <BR> <BR> This was his response: <BR> how funny Cathy I did... Thu, 8 Nov 2007 11:09:09 EST Fire in the Hole! I was 5 years old, sitting on a bench crying at Silver Dollar City because my siblings and cousins all got to go ride the famed roller coaster "Fire in the Hole" but I was too short. My dad tried to pacify me by lifting me up to ring the bell that was next to the "you must be this tall to ride" measuring stick. Those who were tall enough to ride could easily reach the bell. I could not. Worse, I had to watch them emerge from ride laughing and telling tales of it's thrill ("it looks like y... Mon, 5 Nov 2007 18:11:43 EST Q: "Who made you?". A: Well, this guy did I just received this pic from my dad. He apparently was galavanting around his house and yard last night like this. He's dressed up for Halloween (hmm, not Halloween yet dad) in his civil war re-enactment garb with skeleton face while standing in some blow-up cartoon horse thing. <BR> <BR> Oh yeah, the horse really does it! :) Fri, 19 Oct 2007 12:39:36 EST Is it psycho to bring my scale to work? :) Yes, I actually thought about bringing the scale to work today (intervention please). I think I weigh the least around 11:00 a.m. and wanted the motivation of seeing my smallest weight. <BR> <BR> I have just completed week 5 of my 50 yard dash. There were complications. I traveled with friends to my alma matter Purdue Univ for the annual "Feast". And feast we did. I was prepared for this. I am happy to report that I maintained my weight despite eating...wait...for your sakes, I won't l... Wed, 17 Oct 2007 12:04:01 EST Er, what's that lump doc? KRO-BAR: "Doctor, I have this strange lump sticking out that I felt on my chest in between and just below my breasts." <BR> <BR> DOCTOR: (in the act of feeling all around) "You've been losing weight lately?" <BR> <BR> KRO-BAR: "Yes, I'm down 44 pounds" <BR> <BR> DOCTOR: "That would be your sternum." <BR> <BR> ========================================<BR>== <BR> <BR> Week 4 of my dash is finished! I'm half-way through! <BR> Weight loss total since starting: 9.5 pounds <BR> Cardio this w... Wed, 10 Oct 2007 10:05:50 EST 4 pounds to flat screen! Holy Smacks! I stepped on the scale this morning and discovered I dropped into a new territory--the 150's. I am so excited. I can't even recall the last time I saw that on the scale. My 50-yard dash program is paying off big time! <BR> <BR> I'm only 4 pounds away from that flat screen! I better start watching for sales. I think I will be watching horror movies on Halloween in HD! <BR> <BR> I cleaned out my closet this weekend. I basically got rid of my enire wardrobe and gave it away... Sun, 7 Oct 2007 14:08:50 EST 50 Yard Dash-Week 3 update or THE WEEK OF TRAGEDY (I'm being overly dramatic, it all turned out OK). <BR> <BR> My period arrived last week. My weight loss stalled out. I was crabby. <BR> The weekend was too fun and full of too many french fries. The scale WENT UP 3 POUNDS!!!! I also think I gained some muscle mass in there. <BR> <BR> By yesterday, I was back down 2 pounds which was still 1 pound over my weight last week. I started to freak out a little yesterday. Mostly because I knew I had to take my mom out to... Wed, 3 Oct 2007 09:53:46 EST 50 Yard Dash-Week 2 update Holy smacks, it's working! Since I started this mad dash 2 weeks ago, I have now lost 5 pounds total! This week I accomplished: <BR> <BR> 1) Cardio: 370 minutes (goal is 360) <BR> <BR> 2) Strength training: 2, 30 minute sessions (goal achieved) <BR> <BR> 3) Weight at end of week 2: 163.5 (overall start weight was 168.5) <BR> <BR> 4) I couldn't lie to my grandma again (see week 1 blog) so I kept our weekly Tuesday dinner appointment. I was looking forward to a quick meal at Steak N Sha... Wed, 26 Sep 2007 10:03:13 EST 50 Yard Dash-Week 1 update One week ago, I challenged myself to push harder, realizing (thanks to the superhero challenge) that I could be doing more (to get to my flat screen tv reward of course!! and 50 pounds lost mark). I now have a weekly goal of 360 minutes of cardio, 2 strength training sessions, and 1 day of rest. I am happy to report it seems to be working! I lost 2.5 pounds as of this morning. I completed 367 cardio minutes and did 2, 30 minute strength training sessions. The following results were also... Wed, 19 Sep 2007 10:10:53 EST Hot air for rent I'm so high right now, I could probably single handedly provide the lift for one of the hot air balloons in the hot air balloon race this weekend. <BR> <BR> I lost another 1.5 pounds this week and my little fish reached the 1/2 way point in my total weight loss goal! PLUS I'm only... <BR> <BR> THIRTEEN POUNDS from my flat screen TV! (I still chuckle at all the "just keep swimming" comments). <BR> <BR> So, my best friend went out and bought a flat screen tv this past weekend on a whim. ... Fri, 14 Sep 2007 09:37:41 EST Happy Trails...Not so happy hiney... I had a great weekend. My foot is finally showing some improvement and I feel like I'll be back on the racquetball court soon! I think I'm going to give up running for awhile and bike instead. I like biking, mostly anyway. I rode 15 miles on the Grant Trail in St. Louis this weekend. The nice thing about riding on converted railways is that it's virtually flat so you think it's uphill both ways! :) It actually kept my heart rate in the aerobic zone the whole time. I was pleasantly surp... Mon, 10 Sep 2007 15:49:02 EST Never underestimate the small ones.... I'm short. If I stand on my tip toes, I might actually reach 5'1/4", but really, I'm just making the 5' mark. My parents are short, my siblings are short, and now it seems, all my nieces and nephews are cursed with being vertically challenged as well. <BR> <BR> My (short) niece Morgan started Kindergarten this year. She had to go to a pre-kindergarten interview to meet her teacher. The opportunity gives the teacher a chance to guage where her students are--can they count to 20 yet, can t... Thu, 6 Sep 2007 09:51:04 EST Spark-lite and clowning around OK, I've been a little spark-lite the past 2 weeks. I was beaten down by the sad clown of too many doctor visits. I'm back now. To welcome me back into the world of fitness, St. Louis has kindly shed the 100 degree temps and 98% humidity and I finally stepped onto the racquetball court for the first time in WEEKS!! Plus I splurged and bought a new racquet. They make them a lot bigger now than they did in 1986. I even started running again. I guess I should've taken things a little slo... Tue, 4 Sep 2007 17:38:25 EST Uh-oh, now I'm accountable... I managed to sneak off my first 30 pounds without anyone but the cleaning lady really noticing at work. Now everyone is stopping me and asking "are you losing weight?" I usually respond with something like "oh, did I leave my ass somewhere again?" Actually, I don't have much of an ass. It's all in the breast and stomach for me. I digress. Of course, I happily admit to my weight loss now but it just hit me yesterday what this means. I'm really doing this. Before, I was secretive about ... Thu, 16 Aug 2007 13:21:13 EST