Setting The Example

Setting the example of a balanced and healthy lifestyle

Archive for June, 2013

Happiness to Screaming

Posted by fsumeg1884 on June 27, 2013

Yesterday started out like any other ordinary day off. I got up, walked Lexie, ate breakfast then headed to the gym for some elliptical and weight exercises. Then this happened……….

June 27th

As part of my graduation gift from my parents was a 1-hour facial and eyebrow waxing at this lovely place. Finally a month later I had the time to actually redeem the gift certificate. I have been a patron of Spa Sydell for over 6 years and I’ve only every used one person there, my girl Gina. Normal I get the fast 30 minute facial with a waxing but today was an extra special treat. Gina always treats me right. I was so relaxed during the middle of it that I actually fell asleep!! If you live in Atlanta, Gina at the Park Place location is awesome!

After my glorious afternoon at the spa I headed home for a quick shower and change before heading out for a little date night with the boy. We are currently looking to move a little more north of the city and made plans to head up to historic Roswell for some dinner as well as real estate research. As of right now we are on the fence about buying a house so we are looking at both rentals and for sale properties.

Salt factory

On the way up to Roswell (Atlanta traffic stinks!) I researched dinner options and found this place that was located in the heart of historic Roswell.

Salt factory 2

I really really loved the brick on the inside, definitely went with the historic vibe of the area. I will say some of the tables were really close together. I basically heard the entire conversation of the 2 girls next to us who were drinking martinis. We started out with drinks, calamari and eggs rolls and while both were delicious I preferred the calamari. Nathan, who is totally a burger guy, got a burger that was topped with cheese, fried egg, and bacon. Needless to say he was in heaven. I got the vegetarian burger that was decent but I probably wouldn’t order it again. Next time I plan to get a pizza.

historic roswell

After dinner we drove around Roswell looking at houses then headed over to a friend’s house in Marietta for some home-brew tastings. All were very good and I think I overheard the boys discussing possible expansion and business plans. Oh boy!

Because of our unexpected late bedtime last night (1am to be exact) my early morning run got pushed back a good bit. Even before the run started I was already not loving it. I knew it would be hot and I was tired from the late night we had. I started the run kicking and screaming and to be honest hated every minute of it. Maybe I was just mad at myself that I didn’t just suck it up and got up early to avoid the heat.

June 27th 2

Even though my mind was into the run apparently my body was because I knocked about 15 sec per mile off my previous time. Maybe a fluke but I’ll still take it!


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Rise and Shine

Posted by fsumeg1884 on June 25, 2013

Somebody was sure ready to get up this morning and it wasn’t me…….

I had plans to head out for an early run before the heat and rain hit the area but today was one of those days that I just needed to sleep in. Anyone else have those? About 7:30am I rolled over and found Lexie sitting next to me with a goofy grin on her face. I pulled the covers over my head and said NOPE and attempted to go back to sleep. Within 5 seconds she began to tap tap tap my shoulder which is her was of telling me it’s time to get up.

June 25th 3

After our walk I checked out the weather report while eating breakfast that included sliced apple and cottage cheese topped with cereal and almonds. After breakfast digested and another cup of coffee I set out with Lexie for a run.

June 25th

During the run I had my original route planned as well as an escape route in case the rain hit or it got to hot. Lucky for us neither became a problem and the run went well. I can tell it’s definitely starting to get easier.

June 25th 2

Post workout smoothie included these ingredients above it totally hit the spot. Anything with peanut butter is perfection! Anyone else agree? After the smoothie and a shower I headed out for some retail therapy at Old Navy and Target to search for any new outfits for our upcoming weekend activities. On Sunday Nathan and I are headed to Lake Lanier with friends for some sun, water activities, drinking, and crawfish boil. So excited!

Updates on the Weight-Loss page as well.

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Lazy Sunday

Posted by fsumeg1884 on June 23, 2013

June 21st

Friday morning I headed out for a run before breakfast. I had new route in my head that I wanted to try so off I went. There are certain runs where everything goes right and this run was one of them. The experience reminded me of why I love running so much.

Elliptical June 23

Yesterday was filled with work but this morning was all about me at the gym. After an hour  and over 5 miles covered on the elliptical with my iPad I spent about 30 minutes in the weight room. Normally I’m not a fan of the weight room but today I was in the zone and did a few extra moves to challenge myself even more today.

eggs blueberries

Lunch after this mornings gym session was filled with a spinach omelet, toast, blueberries mixed with cottage cheese. Lately and especially after workouts I’ve been trying to increase my protein intake to help with recovery and keep me fuller longer. I definitely loved this combo because it had a good mix of sweet and salty.

The rest of my Sunday afternoon was spent doing this:

sleeping my loves

Resting and relaxing with my 2 loves=perfect Sunday!

Updates on the Weight-Loss page.

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Changing The Routine

Posted by fsumeg1884 on June 20, 2013

Yesterday was another 12-hour shift at the hospital for me and it flew by pretty quickly. Lunch and dinner at work were same and filled with some of my favorites.

June 20th 2

Turkey and cheese sandwich with spinach and mustard on whole wheat bread with a side of ranch soy chips and Ranier cherries. Notice the orange bag sneaking in the picture in the upper right corner? More on that to come…..

Usually around 3-4pm I sometimes hit an afternoon slump at work. This mostly happens because this is usually when I can finally find the time to sit down and chart. Once I sit down the tiredness sets in and then while I’m charting I usually want something to munch on.

June 20th 3

When the munchies hit I have gotten into a routine of heading over to this little secret tucked in a corner at work. But yesterday I vowed not to continue with my usual ways and ate a Zone protein bar with an apple. Meghan 1:Vending Machine 0

I find that the better I plan my meals for work and complete prep work before then the better I eat while there. One of the more difficult parts about losing weight  for myself and patients I talk to is making yourself step out of the routine your use to because it takes more effort and thought process to do so. I’m trying to learn to be more present in the moment and be cognisance of what I’m doing and what goes in my mouth then just mindless grabbing of something to eat.

June 20th 5

On a random note, last night as I was headed home from work I went to grab my bags and noticed all the Auburn surrounding me. Yes, those bags are mine but did I attend Auburn? No. My boyfriend did while I was born and raised a Florida State Seminole. Once I noticed the bags I just sat there a minute and chuckled about how he has slowly inched Auburn stuff into my life over the last 2 years. Anyone else have a similar situation?

Today was all about Lexie. She had an appointment at the vet’s office for some follow-up blood work after completing an antibiotic treatment. At first she was totally stoked about going for a ride in the car. This and going for a run with me are her two favorite activities. Once we got to door at the vet’s it hit her and she was like “Oh Crap!”

June 20th

As we waited to be called back all she wanted to do was sit by me with this tense look on her face. After the vet we got home and I decided it was BATH TIME! Unlike some dogs, Lexie does not enjoy her bath and tries to run away. Needless to say next time I will wait until Nathan is home and able to help me.

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Rainy Tuesday

Posted by fsumeg1884 on June 19, 2013

Call me crazy but I actually enjoy running in the run. There are times I may not willingly set out for a run when it’s already raining but if it happens to start during a run I embrace it. This morning I had an easy 4 miler scheduled. It had rained last night and remained overcast this morning when I set out for my run. About 2 miles into the run it started misting and eventually proceeded to a heavier rain by the time I reached my doorstep. I enjoyed every minute of it and so did Lexie! Call it corny but I always feel refreshed and cleansed after a run in the rain.

After my run I made a smoothie for some quick easy to digest nutrition since my run was on an empty tank before breakfast.

smoothies 2

Sorry for the recycled photo =( I was starving and in a hurry to make breakfast.

My day was unfortunately filled with paperwork, copying, and faxing documents related to my current Nurse Practitioner license and maintaining my Registered Nursing licenses in Georgia and Florida. There really is so much to remember and so much money to be paid in order to maintain them. I feel more in control of it all since I got a lot accomplished today.

nighttime snack

Currently enjoying these treats as I finish some work on the computer before heading to bed. I have a 12 hour shift of work tomorrow so I better get to bed early tonight.

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Posted by fsumeg1884 on June 18, 2013

For everyone new who has visited this new blog recently your probably wondering what’s the purpose of it, what is she doing, and where is she going with it. I created Setting The Example as a way to document my life and how I am trying to make daily steps towards a healthier lifestyle. The same steps I constantly teach my patients about and the ones that are not always easy to take on a daily basis.

On that note I have a confession……. Over the last year during my last semesters of graduate school I sort of fell off the wagon when it comes to diet, exercise and living a healthy lifestyle. I used balancing work and my graduate studies as a crutch and excuse for why I wasn’t working out as much and would grab chips/cookies to eat instead of healthier options such as fruits and veggies.

Because of those backwards steps I have gained weight, lost exercise abilities, and to be honest some of my self-esteem and confidence. Now that I’ve graduated and obtained my Family Nurse Practitioner licensure I have no excuses. I take my job seriously and feel that if I’m going to be counseling patients everyday about living healthier lifestyles with daily exercise and healthy eating then I better be doing it as well. As I’ve stated this before, it’s easier said than done.

So to make a long story short, part of this blog is to document this journey of change as a way to keep me accountable, to join a community of bloggers who have similar views as I do about healthy living, and to give/receive encouragement from others. So check out my weight-loss page where I am keeping track of progress with weekly thoughts.

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Monday is the new Saturday

Posted by fsumeg1884 on June 17, 2013

Happy Monday everyone! Today is actually my Saturday since I worked all weekend at the hospital. It all ended on a sweet note when I came home to dinner cooking on the grill and these beauties below courtesy of Nathan for our 21-month anniversary.

anniv roses

After 2 long 12 hour shifts at work it felt so amazing to sleep in till 9:00am. For those who know me that’s unheard of. Normally when I get up I immediately make a cup of coffee and take Lexie for her first walk of the day. After we get back this is the face I get from her as she waits patiently for her breakfast.

lexie eating

Once I tell her it’s time to eat she starts to jump up and down and run around in circles before she chows down.

lexie waiting

We had plans to head over to Kennesaw Mountain for a trail hike with the dogs but unfortunately it’s pouring down rain as I look out the window. Hopefully the rain will only last today because I have a couple of runs planned for the week and I’m trying to steer clear of the treadmill right now.

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Seattle/Oregon Trip 2013

Posted by fsumeg1884 on June 14, 2013

Back in January Nathan and I headed to Seattle and Oregon for some vacation time before my last semester started. Nathan’s family is from the area and still has some property there while my BFF Crystal is completing her Family Medicine residency there as well. Here a few pictures of our trip, hope ya’ll enjoy!

Pike's Public Market

Pike’s Public Market

Yummy fruit at Pike's

Yummy fruit at Pike’s

Ferry Ride

Ferry Ride

Ferry Ride

Ferry Ride

Random candy

Random candy

Dick's Hamburgers

Dick’s Hamburgers

Top Pot Doughnuts

Top Pot Doughnuts

Top Pot Doughnuts

Top Pot Doughnuts

Best Fish and Chips ever!

Best Fish and Chips ever!

Fremont Troll

Fremont Troll

Ice Cream shop in Seaside, OR

Ice Cream shop in Seaside, OR

Me kissing Jimmy Hendricks

Me kissing Jimmy Hendricks

Louis and Clark site

Louis and Clark site

My 29th birthday dinner at the top of the Space Needle

My 29th birthday dinner at the top of the Space Needle

First time in the Pacific Ocean

First time in the Pacific Ocean

Russian bakery in Pike's Market

Russian bakery in Pike’s Market

Seattle Skyline

Seattle Skyline

Seaside, OR

Seaside, OR

Dim sum in Chinatown

Dim sum in Chinatown



Original Starbucks

Original Starbucks

Original Starbucks

Original Starbucks

Crab at the Market

Crab at the Market

Pike's Market

Pike’s Market

seattle welcome

Bakery Nouveau

Bakery Nouveau

Bakery Nouveau

Bakery Nouveau

Taylor Fish Market

Taylor Fish Market

Ferry Ride

Ferry Ride

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Stormy Night

Posted by fsumeg1884 on June 14, 2013

Good morning everybody! Yesterday turned out to be a pretty scary day for us here in Atlanta. Earlier in the day while I was on the elliptical at the gym I overheard people discussing the storm that would be moving over the city later in the evening. Calling it a storm was an understatement. About 8pm I was minding my own business, surfing Facebook on the laptop and just as I was reading about tornado sightings in Atlanta I heard this loud BOOM, the power went out, the tornado sirens started going off, and my 45 lb dog jumped into my lap. I immediately went into panic mode, grabbed some flashlights, and went to the bathroom. The storm quickly passed but nerves took a bit longer to calm down.

A tornado was seen in Sandy Springs  which is just slightly north of Atlanta and near my hospital as all my coworkers were leaving the hospital to head home. Thank goodness no one was hurt! This morning I headed out for a 4 miler with lexie before the heat got to bad. There were lots of tree limbs down but no major damage that I saw.

My run wasn’t stellar but not awful either. I think on these mornings I head about before breakfast I still need to take a nibble on somethings. My tank was totally empty by the time I returned. But as I tell my patients, there are days when working out is going to feel great and you’ll be on such a high from it. Others days are not going to be as great and you’ll feel like giving up but the important thing is to keep putting a little effort in each day and those small steps over time will add up to longer distances.

egg breakfast

Lately after my runs I have been craving eggs so I whipped up my usually 3 egg omelet topped with ketchup. Yes I said ketchup! Every since I was little I have done this and while people may look at me weird when I do it, I still love it. Anyone else have some weird combinations?

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Baked Ziti

Posted by fsumeg1884 on June 13, 2013

My current living situation is slighty odd, very unique, yet I enjoy it greatly. Back in February I moved in with my boyfriend in the house he rents near Emory University. With that move also came his roommate Rob who along with Nathan will try just about anything I make for dinner. Since moving in I try to cook a meal for all of us to eat together as a “family” at least once a week. With busy schedules and weekend getaways those nights are harder to come by right now.

Last night was a lucky one where we were all home for dinner plus we had a house guest staying with us for a few days. Perfect opportunity to try out a new recipe. On my short but HOT HOT 3 mile run earlier in the day I came up with dinner plans of trying The Pioneer Woman’s Baked Ziti. I and the boys ran some errands later in the afternoon then headed to Publix to gather up the supplies. Note to self, never go to the grocery store with 2 hungry 20-something year old boys=expensive bill.

Later that evening I started to organize my supplies and before I knew it the house was smelling fabulous. Here are the only 2 prep pictures I remembered to take =(

Baked ZitiBaked Ziti 3

My 9×13 dish ended up being to small and I couldn’t fit it all into one pan so next time I am going to use a bigger pan.

baked ziti 6

On the side I served Ree’s grilled zucchini but added squash to the mix for some variety.

baked ziti 5

I think they liked it =)

Baked Ziti-courtesy of The Pioneer Woman

2 Tablespoons Olive Oil
3 cloves Garlic, Minced
1 whole Large Onion, Diced
1 pound Italian Sausage
1 pound Ground Beef
1 can (28 Ounce Can) Whole Tomatoes, With Juice
2 cans (14.5 Ounce) Tomato Sauce Or Marinara Sauce
2 teaspoons Italian Seasoning
½ teaspoons Red Pepper Flakes
Salt And Pepper, to taste
16 ounces, weight Ziti Or Mostaciolli, Cooked Until Not Quite Al Dente
1 tub (15 Ounce) Whole Milk Ricotta Cheese
1-½ pound Mozzarella Cheese, Grated
½ cups Grated Parmesan Cheese
1 whole Egg
Fresh Minced Parsley

Preparation Instructions

Heat olive oil in a pot over medium heat. Add onions and garlic and saute for several minutes, or until starting to soften. Add Italian sausage and ground beef and cook until browned. Drain off fat, leaving a bit behind for flavor and moisture.

Add tomatoes, tomato juice, salt, pepper, Italian seasoning, and red pepper flakes. Stir and simmer for 25 to 30 minutes. After that time, remove 3 to 4 cups of the sauce to a different bowl to cool down.

Preheat oven to 375 degrees.

In a separate bowl, mix together the ricotta cheese, 2 cups of the grated mozzarella, Parmesan, egg, and salt and pepper. Stir together just a couple of times (do not mix completely).

Drain the pasta and rinse under cool water to stop the cooking and cool it down. Pour it into the bowl with the cheese mixture and toss to slightly combine (there should still be large lumps.) Add the cooled meat sauce and toss to combine.

Add half the coated pasta to a large casserole dish or lasagna dish. Spoon half of the remaining sauce over the top, then top with half the remaining mozzarella cheese. Repeat with another layer of the coated pasta, the sauce, and the mozzarella.

Bake for 20 minutes, or until bubbling. Remove from oven and let stand 5 minutes before serving.

(Sprinkle chopped parsley over the pasta before serving!)

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