Need a laugh, ... or at least a smile?

I can't explain... but think of all the time I just saved you on Pinterest.

You're welcome.

Figuring Life Out - One Thousand Gifts

I just finished reading One Thousand Gifts by Ann Voskamp.

It reads very poetic and she has a unique way of stringing words together. It is about seeing grace (and God) in the everyday; about recognizing the blessings in your life that may not look or feel like blessings. The author is a farmer's wife and mom of 6 and makes a list of "gifts" amid cooking, cleaning, chasing children, and working in the garden. It made me think: about priorities, about perspective, about expectations. If you are looking for a book to read or give as a gift this season, One Thousand Gifts might be the one.  

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Recipe Review: CINNAMON QUINOA BAKE

I've seen this recipe floating around Pinterest for awhile but have just recently gotten around to making it. The changes I made are in blue and my review follows the recipe.

This sweet take on quinoa is perfect for breakfast or a midmorning snack. It's even better with a dollop of nut butter and a cup of tea!

Learn how to make this protein-packed treat after the break!  
(these comments are from FitSugar)

CINNAMON QUINOA BAKE

Recipe from my blog, Gabby's Gluten-Free

Ingredients

2 1/2 cups quinoa, cooked and cooled (1 1/4 cups dry quinoa prior to cooking in 2 1/2 cups of water - bring water to boil, add dry quinoa, stir, return to boil, cover and cook for 10-12 minutes until water is absorbed, then cool )
4 eggs, beaten (I used 1 cup egg whites)
1/3 cup vanilla soy milk (I used the light kind)
1/3 cup maple syrup (optional) (I used 1/3 cup brown sugar instead)
1 teaspoon vanilla extract
1 tablespoon cinnamon (I used 2 tsp - a Tbsp seemed like a lot, but I wish I would have added more. Definitely put in the full Tbsp!)

Directions

Yields nine to 12 bars

1. Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

2. In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.

3. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

4. Bake for 20 to 25 minutes until set and golden.

5. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

6. Cool completely and cut into squares. Serve with a dollop of nut butter.

What mine looked like:

What I thought:

From some of the comments on Pinterest, I thought these would be more like granola bars but they are definitely more like oatmeal cake bars. If you're like me, you may find yourself wishing they were oatmeal cake bars. They feel and taste very much like baked quinoa (what a surprise, right?) - not necessarily a bad thing, but you know, they have that moist grainy quinoa feel. I definitely regretted not using the full amount of cinnamon called for. Mine had a cinnamon flavor but more would have been better. And maybe some mashed banana... The only sweetener in the original recipe (maple syrup) says "optional" in parenthesis. Not optional. Take my word for it. I used 1/3 cup of brown sugar and they were lightly sweet. Fine for breakfast. You will not mistake these as dessert. I can't really imagine them without some type of sweetener. The original recipe also says you can spread them with nut butter so I tried that too -- that at least added some flavor to what otherwise is pretty bland. 

Wrap up: 

I won't throw them away. At least not all of them. I will try eating them for breakfast, likely with almond butter and maybe some shredded coconut on top. But honestly, I won't make them again. I like quinoa served hot with roasted veggies and even cold with fresh chopped veggies and a light drizzle of dressing, but I don't think I am a fan trying-to-be-sweet-and-eat-with-your-fingers-quinoa. 

Nutrition info for my version: Cut into 12 bars, 1 bar is about 95 calories, 4.5 g protein, 17 g carbs, 1.1 g fat

12 Minute Workout #7 - Lengthen and Strengthen

Lately my class schedule has me lifting more days than not and I have been feeling the difference. I have lost a lot of the flexibility I once had and I often feel tight. There are rumors floating around the gym that more pilates and yoga fusion classes will be added to the schedule in January and I want to teach one. But since I can barely touch my toes these days, I figure I better get to work on length, balance, and flexibility. That's the focus of this workout.

Unlike many 12 minute workouts, this one is more about moving slowly with control and full body awareness rather than trying to complete as many reps as possible. Each exercise is still timed in one minute increments but my goal is to complete the series twice when time allows.

1.  Walk out push ups: with feet under hips, roll forward reaching hands towards floor, bend knees when necessary. Place hands on floor and then walk out to full plank position, complete one push up, and then walk hands back to feet, and roll up to standing. Repeat.

2.  Windmills: standing with feet very wide and toes pointed slightly out, extend arms out to sides at shoulder height. Bending over at hips, reach left hand to right toes, bending right knee and keeping left leg straight. Then rotate thru the waist and reach right hand to left toes, bending left knee and straightening right leg. Stay in bent over position with a flat back and tight abs to complete all reps.

3.  Lunge with knee lift right: standing with feet hip's width apart and hands on hips, step back into a long lunge with right foot. Keeping chest lifted and back long, drop hips towards floor bending both knees, push front foot into floor as you drive back up to a standing position and immediately lift right knee hip height into a one legged balance. Repeat.

4.  Lunge with knee lift left: standing with feet hip's width apart and hands on hips, step back into a long lunge with left foot. Keeping chest lifted and back long, drop hips towards floor bending both knees, push front foot into floor as you drive back up to a standing position and immediately lift right knee hip height into a one legged balance. Repeat.

Downward Dog

5.  Downward dog with leg lift right: starting on hands and knees, tuck toes under to "grab" the floor and raise hips up to make an inverted V. Think of drawing your thighs towards chest and flattening your back. Lift extended right leg and raise heel toward the ceiling and then back down to touch toe to floor. Repeat.

6.  Hover: lying prone, place elbows directly under shoulders and press forearms into the floor, tuck toes under and lift hips up to make a strong straight line from heels to top of head. Pull belly up and in and breath while holding hover position for full time.

7.  Downward dog with leg left left: starting on hands and knees, tuck toes under to "grab" the floor and raise hips up to make an inverted V. Think of drawing your thighs towards chest and flattening your back. Lift extended left leg and raise heel toward the ceiling and then back down to touch toe to floor. Repeat.

8.  Hover rotations: lying prone, place elbows directly under shoulders and press forearms into the floor, tuck toes under and lift hips and knees to make a strong straight line from heels to top of head. Pull belly up and in and breath. With some space between feet, slowly rotate to one elbow and the sides of feet, extend other arm to the ceiling so you are in side hover position. Return elbow to floor to center up, and then rotate the other way. Get a full balanced extension on each side before changing sides. Repeat.

9.  3 Triceps push ups to child's pose: get in full plank position with hands directly under shoulders, keeping elbows in close to the body, do 3 triceps push ups (drop to knees if needed). Keeping hands in place, push hips back until over feet for one breath in child's pose (rounded back, forehead on floor, hands extended forward), then press hips forward to return to plank and repeat.

10.  Tree climb right leg: lying on back with knees bent, extend right leg toward ceiling. Pull navel to spine and lift head, then shoulders, and finally upper back off the floor as you use hands to "climb" up leg to touch arch of foot and then "climb" back down. Repeat.

11.  Tree climb left leg: lying on back with knees bent, extend left leg toward ceiling. Pull navel to spine and lift head, then shoulders, and finally upper back off the floor as you use hands to "climb" up leg to touch arch of foot and then "climb" back down. Repeat.

12.  Saw: seated with wide extended legs and long straight back, extend arms out to sides. Rotate at the waist, look down, and fold body forward reaching hand toward opposite foot as if you were going to saw off your pinkie toe with your pinkie finger, opposite hand is reaching back behind you. Roll up to long back and repeat to the other side. Each time fully extend arms so fingers are polar opposites the whole time. Feel the rotation in the waist as well as the stretch in hamstrings and low back.

When finished, lie on back, reach arms up over head, let your low back come off the floor in its natural curve. Stretch from finger tips to toes and breath.

Do you often feel stiff and tight? Did this make you feel longer?

This week's meal plan*

With Thanksgiving and tailgate parties behind us, it's time to get serious about food choices. The holiday eating mindset can sometimes take over, turning the rest of November and the month of December into a food free for all. Then January rolls around, and the 5 pounds you worked so hard to lose a few months ago are back. And then some.  If you are like us, the calendar is already filling with holiday functions and commitments, most of which will include, if not revolve around, food. We may not always be able to choose the foods we are offered at these functions, but we can control the portions we consume. I have yet to attend a holiday party where the guests were pinned down and force-fed cheesecake and eggnog. Now more than ever, live by the fool proof 80/20 rule (meals at home should be clean and light all month - 80% - to allow the wiggle room of holiday treats - 20% - ) Don't fall into the all-or-nothing trap -- "I missed my workout so I might as well have donuts for dinner." Eat well when you can, move when you can. Enjoy the holidays but don't waste calories on foods you don't love.

*This week's meal plan only includes 5 days, 3 of which are low carb days.


Day 1: (lower carb day)

Breakfast: egg beaters with veggies
Lunch: turkey lettuce wrap and Greek yogurt
Snack: fat free cottage cheese sprinkled with 1 tsp sugar free jello
Dinner: cauliflower "fried rice" with chicken and ginger/garlic snap peas

Day 2:

Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup and grilled reduced fat cheese sandwich
Snack: baby carrots with hummus and wheat crackers
Dinner: lean beef burger on thin bun, spinach and apple salad

Day 3: (lower carb day)

Breakfast: egg beaters with veggies
Lunch: veggie burger on greens
Snack: celery and peanut butter
Dinner: chicken with quinoa and asparagus

Day 4:

Breakfast: peanut butter and banana on thin bun with milk
Lunch: soup, crackers, and cottage cheese
Snack: Greek yogurt with fruit and nuts
Dinner: chicken fiesta salad with corn and black beans

Day 5: (lower carb day)

Breakfast: chocolate peanut butter protein shake
Lunch: egg salad on bed of greens
Snack: fat free cottage cheese sprinkled with 1 tsp sugar free jello
Dinner: pork tenderloin, teriyaki broccoli and edamame

Last week's activity (11/19 - 11/23)

Monday
1 hour cardio/stength interval class
1 mile dog walk

Tuesday
pyramid workout
15 minute abs
3 mile dog walk

Wednesday
3 mile run
1 hour barbell class

Thursday
6 hour car ride - does that count??

Friday
3 mile hike, War Spur Trail, Giles County, VA

The ABC's of Thankfulness

In honor of Thanksgiving, I really wanted to think about and pray over all the things I am grateful for. Big things, little things, silly things, serious things...

So here is a random alphabetical list of just some of the MANY blessings I have in my heart and in my life.

Apples
Babies
Church
David, son
Education
Family and Friends
Good hiking trails

Hubby (my)
Interesting books
Janelle, daughter
Karen, daughter
Laughter
Music
Nice weather
Opportunities
Peanut M&Ms
Quiet time
Running shoes
Sarah, daughter
Time
US of A
Vitamins
Warm sunshine
netfliX
Yellow dog, Lacey
Zucchini Bread

Recipe Time

These recipes have NOTHING to do with Thanksgiving but both are yummy.   :)



Tropical No Guilt Cookies

What you'll need:

2 cups oats
1/2 cup flour
1/2 tsp baking powder
1/4 cup shredded sweetened coconut
1/4 cup chopped dried pineapple
1/3 cup Greek yogurt
1 egg or 1/4 cup egg substitute
2 ripe bananas, mashed
1 tsp vanilla


What you'll do:

Chop the dried pineapple into tiny pieces. Mix it and the coconut with the flour to keep the fruit from sticking together. Add remaining ingredients and mix well. Drop by generous spoonfuls onto parchment paper and bake at 350 for 10-12 until edges start to barely brown and cookie looks dry.




Best Salad Ever aka Black Bean and Corn Salad

What you'll need:

2 cups fresh or frozen corn (if frozen, thaw in microwave)
1 can black beans, rinsed and drained
1/2 onion, chopped
1/2 cucumber, peeled, seeded, and chopped
1/2 pepper - red, yellow, orange, or green, chopped
15 grape tomatoes, halved
1/2 cup chopped cilantro
chopped avocado, optional


Dressing:
2 cloves minced garlic
1 tsp red pepper flakes
1 tsp minced ginger
1/4 tsp salt
pepper to taste
2 Tbsp olive oil
2 Tbsp rice vinegar
1 Tbsp sesame oil
1 Tbsp lime juice

What you'll do:

Add all veggies to large bowl. Mix dressing ingredients in small bowl. Then pour over veggies and mix gently. Chill for several hours before serving. We eat it with a spoon but it's also great with chips. For a more complete meal, add chopped cooked chicken, left over pork tenderloin, shrimp, or crumble a veggie burger or two into the salad.

This week's activity (11/12-11/18)

Monday
60 minute cardio strength interval class
2 mile dog walk
15 minute abs

Tuesday
12 minute workout #4 and #5
3 mile dog walk

Wednesday
60 minute barbell class
5 mile run
3 mile dog walk

Thursday
60 minute barbell class
3 mile dog walk

Friday
60 minute bootcamp class
2 mile dog walk

This week's meal plan...not.

With Thanksgiving approaching, I am forgoing the meal plan this week. As we get ready for our holiday road trip, meals will be super simple (think soup and sandwiches, breakfast for dinner, wheat pasta and sauce from the jar, turkey burgers and salad). My weekly veggie chop and high protein breakfasts will still be in place.

I believe Thanksgiving should be about family, not about the number on the scale or the exact number of calories in the serving of sweet potato casserole.

Some tips that might be helpful as Turkey Day gets closer:

- Thanksgiving is one day: eat and enjoy on that day but don't eat like it's Thanksgiving every day for a week.

- Stay active: find a local Turkey Trot, do a 12 minute workout in the morning before things get busy, take a walk after dinner, stand instead of sit -- think of any excuse to get up and move, even if only for a few minutes at a time.

- If you are contributing to a meal prepared mostly by someone else, make something light and healthy. That way you can go back for seconds or have a "filler" if needed.

- If you are preparing most of the meal, add a little less butter and salt than each recipe calls for.  Once the gravy hits the mashed potatoes, no one will notice they have less butter in them.   

- Save your calories for the special foods: skip or take a very small serving of the foods you eat throughout the year so you can really enjoy those foods you only have on holidays. 

- Eat like a toddler: with tiny portions, you really can have some of everything. Rather than loading your plate to overflowing or feeling deprived by not allowing yourself some of Gramma's corn pudding, enjoy a few tablespoons of each dish. Fix your plate as if it is for a small child whom you want to taste everything.

- If there is something on your plate you're not really enjoying, don't eat it. The clean plate club has disbanded.


Back to carb cycling next week!  :)

Climb Down from that Pyramid Workout

This workout is a pyramid. Rather than using a timer, it uses number of reps. As you climb the pyramid, the exercises get a little harder but you do less of them -- starting with 100 reps of exercise 1 and ending with 10 reps of exercise 10. Time-wise, it should still take right around 10-12 minutes.

Even if you have to take a break, complete all the reps of each exercise before moving onto the next one.

• 100 Jumping jacks
• 90 Butt kicks
• 80 High knees
• 70 Skip kicks (hopping from foot to foot with a low quick kick out to the front with the opposite foot)
• 60 Mountain climbers (push up position, quickly alternate pulling one knee to the chest, then the other)
• 50 Toy soldiers (stand up tall with arms straight out from shoulders, alternately raise each straight leg to try to touch toe to opposite hand)
• 40 Plank side to side jumps (push up position, pike hips up and jump as high as you can side to side with feet together, hands don't leave the floor)
• 30 Arch tap hops (standing on one foot, quickly lift the other with knee out to side and touch the arch of your shoe, then hop to that foot and touch the other arch)
• 20 Squat jumps (in squat position, reach toward floor with both hands then jump up and reach overhead, land in squat position)
• 10 Burpees (from standing, put both hands on the floor, jump out into push up position, then jump back in with feet close to hands, then jump up and reach hands overhead)

Moist Pumpkin Bread without all the oil

• I can't help it. I just want to bake pumpkin flavored goodies on these cold mornings...

So I did.

• 
  

What you'll need:

1 cup canned pumpkin

3/4 cup sugar

3/4 cup sugar substitute for baking

1/2 cup water

1 small Greek yogurt (I used honey vanilla flavor)

2 eggs

1 Tbsp oil
2 tsp vanilla

1 tsp baking soda
1 tsp baking powder
2 cups flour

2 tsp pumpkin pie spice

What you'll do:

Mix it all up well and pour into loaf pan sprayed with cooking spray. Bake at 350 for about 60-70 minutes or until pick comes out clean. Cool in pan for 10 minutes then remove to wire rack to cool completely before slicing.

My version of "The Skinny Rules"

Bob Harper's Skinny Rules are rampant on Pinterest right now. You can find them here.


Here's my version...

1.  Drink water all day long - first thing in the morning, before, during, and after exercise, before every meal, between every meal, and a glass before bed.

2.  Don't drink your calories - eat the real fruit instead of fruit juice, don't waste your calories on regular soda, plan ahead for alcoholic beverages and include them in your calorie budget that day.

3.  Every meal or snack should contain a protein and a healthy carb (think high water and/or high fiber), for 2 of those meals, add a little healthy fat (olive oil, nuts or seeds, avocado, etc.)

4.  Eat less refined flour and grain - choose whole grain bread with at least 3 g of fiber per serving, brown rice, wheat or brown rice pasta.

5.  Aim for 25-45 grams of fiber per day. If you eat less fiber now, increase it slowly.

6.  Eat apples, berries, and spinach or kale every day.

7.  Limit carbs after lunch to fruits, veggies, and whole and high fiber grains as much as possible.

8.  Read food labels - the shorter the ingredient list, the better; eat less processed and packaged foods.

9.  Weigh and measure everything you eat for 3 days every month to keep portions in check.

10.  Eat less sugar and less artificial sweeteners also.

11.  Replace white potatoes with sweet potatoes.

12.  Go meatless a couple days a week.

13.  No more fast for fried food!

14.  Eat a breakfast containing at least 15 g of protein within 60 minutes of waking.

15.  Make your own food: eat at home or pack from home as much as possible, carry an apple and a protein bar in your bag in case you get caught away from home close to a meal.

16.  Watch the salt: limit salt during cooking, choose lower sodium options, and take the shaker off the table.

17.  Eat a veggie with every snack and meal.

18.  Try not to eat during the last 2 hours before going to bed.

19.  Get at least 7, ideally 8, hours of sleep every night.

20.  Plan your free day: The days before and after your free day should be clean and light. If you are trying to lose weight, make it a free meal rather than a free day.

This week's activity (11/5-11/11)

Monday
1 hour cardio/strength/core interval class
3 mile dog walk

Tuesday
3 mile dog walk
45 minutes PiYo
2 mile dog walk 

Wednesday
1 hour bar bell class
3 mile run
3 mile dog walk

Thursday
1 hour bar bell class
1 hour bootcamp class
2 mile dog walk

Friday
1 hour bootcamp class
3 mile dog walk

Saturday
1 hour bar bell class
3 mile hike

Sunday
3 mile dog walk

Meal Plan (11/12 - 11/19)

This week features a few southwest meals (with fresh cilantro - yum!!), quinoa, and lentils. I got a small flank steak for stir fry and fajitas and a package of boneless skinless chicken breasts gets stretched to cover 3 dinners. (We use animal protein as a side and make veggies the main attraction.) Thin buns for sandwiches and whole wheat tortillas are lower in calories and super versatile. Even with the cold weather moving in, salad shows up 3/4 times. We'll have soup more often but I eat salad all winter. Now it's time to chop up my veggies for the week!

Day 1: (lower carb day)

Breakfast: egg beaters and veggies
Lunch: garden burger on greens, with tomato, cucumber and peppers
Snack: celery and peanut butter
Dinner: southwest quinoa with chicken, black beans, and veggies

Day 2:

Breakfast: oatmeal, fruit, and milk
Lunch: turkey and cheese sandwich on thin bun, soup
Snack: low fat cheese and crackers
Dinner: chicken Parmesan on whole wheat pasta with salad

Day 3: (lower carb day)

Breakfast: protein shake
Lunch: Simply Steam veggies and garden burger
Snack: Greek yogurt and nuts
Dinner: lentil loaf, cauliflower mashed potatoes, sweet and sour carrots

Day 4:

Breakfast: cereal and fruit with milk
Lunch: egg salad on thin bun, apple and peanut butter
Snack: low fat cheese and crackers
Dinner: beef, onion, broccoli, and pepper stir fry on brown rice

Day 5: (lower carb day)

Breakfast: egg beaters and veggies
Lunch: lentil soup, hummus and baby carrots
Snack: celery and peanut butter
Dinner: chicken salad on greens

Day 6:

Breakfast: thin bun with peanut butter and banana
Lunch: turkey burger on thin bun, salad
Snack: Greek yogurt
Dinner: beef fajitas with onions and peppers and corn and black bean salsa

Day 7:

free day  :)