As part of the goals listed in My Checklist, I'm going to start tracking my physical therapy. I've mentioned it once or twice, but writing down the exercises I do will help me remember what I need to do on my own.

01. Treadmill: 7 min. Goal is to add a minute every day.
02. Recumbent Bike: (skipped today, usually 6 min).
03. Standing Row: gray band, 35lbs x 2 sets of 20.
04. Torso Rotation: gray band, 35lbs x 2 sets of 20 each side.
05. Tricep Extension w/ Ab Activation: (skipped today, usually 35lbs x 2 sets of 15)
06. Squats w/ Exercise Ball: 3 sets of 10
07. Seated Medicine Ball Thingie: 1 set of 10 on each side, 6lb ball.
- No idea what to call this one. Sit on exercise ball, abs tight. Take the 6lb medicine ball from upper left to lower right. Repeat on other side.
08. Hamstring Stretch
09. Crossover Glute Stretch
10. Hip Flexor Stretch
11. Quad Stretch
12. Lumbar Raises: 10 reps. Hold 3 seconds each time.
13. Crossover Crunch w/ Ball: 2 sets of 15 each side.
14. Lumbar Bridge w/ Ball: Hold 5 seconds. 10 reps.
15. Lumbar Bridge w/ Leg Raise: Hold through 5 leg raises, 3 sets.

Tags: physical therapy

I had about 2 filets left from my Spicy Citrus Tilapia, along with some onions in the fridge that I'd prepared earlier. I've got chicken thawing for tomorrow's dinner, so I decided to raid the leftovers and make something of them. I've got to start keeping some lettuce or such on hand for the sake of pictures.



The recipe below calls for twice the fish I had on hand. After I simmered everything but the fish together for a bit, I took half and set it aside to use later. I love making quesadillas, and equal parts black beans & corn is one of my base recipes. I use any leftover meat that we have handy, though chicken works best. Throw in a bunch of cheese and a tortilla, and voila!

Fish Tacos
4 tilapia filets, cooked
1 cup onions, cooked
1 can black beans
1 can corn
1 cup spinach, chiffonade
1/2 cup salsa
1/2 cup parmesan
1/2 cup romano
2 tsp ground cumin
1 tsp ground thyme
1 tsp smoked paprika
8 x 10" tortillas
kosher salt
black pepper

I poured the black beans and the corn into a saucepan. Used the remains of our salsa. Add the onions, thyme, cumin, paprika, and a little salt & pepper. Add about half of the cheeses to the mix, keeping the other half to add to each taco. Break up the fish and throw the chunks in long enough to heat up.

When making soft tacos or quesadillas, I lightly oil both sides of each tortilla. Plop it prettier side up into a skillet on med-high heat for 30 seconds. Flip, then add your filling to one half. In this case, I dropped on some cheese, added a little spinach, then spooned in the filling. Fold it in half, crisp up the outsides, and you're done.

You could also garnish with slices of lemon or lime. A dash of citrus over the top would taste good.

Tags: cooking, photos