A Kitchen Experiment

It all started with these:

2 pounds of mini red, yellow, and orange peppers for $3.49. I mean, how could I resist? 

You're right. I didn't even try.

Aren't they cute?!?! And oh my gosh - they are delicious. I think I've eaten about 7 of them so far today. Sweet and crunchy; I just ate them like apples. They taste like summer!

  And look at this nutrition label:

Did you see the fiber? Did you see the Vitamin C?!?!

So...

I was a little worried about using all of these adorable little peppers. I mean you can only eat so many like apples, right? Wrong. I'm pretty sure I could eat the whole bag in about 4 days or less. (Drat - I knew I should have bought two!!) Anyway, I used about 1/3 of the bag, around 14-15 baby peppers, in my weekly veggie chop.

And then the experiment began. I decided to stuff them...

First I cut the tops off and removed some of the veins and seeds. This was more about making room to fit as much stuffing inside them as possible. The seeds and veins are so tiny and tender that when I ate them out of the bag, I just bit right into them and didn't worry about eating a few seeds.

Then I decided to roast them in a hot pan a little. I thought this might give them a little character. You could certainly skip this step if you prefer. I left them crunchy, just a little charred. 

Like this.

Hmmm. With what shall I stuff these little cuties? How about:

1/2 cup fat free cream cheese

1/4 cup sharp cheddar, finely shredded

1/4 cup black beans, drained and rinsed

1/4 cup canned fiesta corn, drained

1 tsp Garlic and Herb Mrs Dash

1 tsp Southwest Chipotle Mrs Dash

1 tsp cilantro paste (I would have preferred fresh cilantro but didn't have any. I always have a tube of cilantro paste in the fridge for just such emergencies. Stuffing adorable baby peppers qualifies as an emergency, right?)

1/2 cup veggie chop (Yes, stuffing veggies with more veggies -- Makes sense to me!)

I gently folded all of these ingredients together and then after the peppers had cooled a little, I used a spoon to stuff as much filling as I could into each one.

Since this was an experiment, I really wasn't sure if my amounts were going to work out. I had prepped 25 little peppers and was able to fill all of them with about 1 tablespoon of filling leftover (which I spread on Wheat Thins so as not to waste it.)

And there you have it. A kitchen experiment win.

Now, if only I had a party to go to...


Can anyone say, "hors d'oeuvres for dinner"  ?

I hope...

Feeling crafty today: DIY Workout Shirt

I know they have been all over Pinterest forever but I actually finally made one. Or I actually finally made two. No sewing necessary - you just need a sharp pair of scissors and a t shirt. I pretty much followed this tutorial. It made sense to me and I am a Cassey Ho fan anyway. (Her blogilates YouTube workout videos are awesome. If you haven't checked them out, you need to!!)

Sorry Sarah - I used a NHS XC shirt - but it still rocks, right?!

1. First I cut off the sleeves, the neck, and the hem. I would suggest being conservative when cutting. I wasn't sure how short or how low I wanted the end product but you can always go back and cut more. And I did.
2. Then I folded the shirt sideways and lined up the arm openings I had cut. I made them a little bigger in the back and also cut a deep V in the back.
3. Next I cut the hemmed part off of the bottom section I had cut from the shirt. I wanted a piece about 1-1 1/2 inches wide and then cut it half shortways so I had one long strip. Then I stretched the heck out of it by pulling it back and forth along the edge of my desk.
4. Finally with the back edges of the deep V lined up, I wrapped the long stretched piece around and tied it in a knot. I wrapped the short end that was sticking out from the knot inside and continued wrapping it nice and tight to the length I wanted - about 6 inches - and then tied another knot and trimmed the end short. 

It's super fast and easy. I cleaned up edges as I went if they seemed jaggety or uneven. I would suggest NOT starting with a ginormous shirt because when you're done, it will still be ginormous. Unless you like to work out in ginormous shirts. I don't. I want it loose enough to move but I don't want a bunch of extra fabric in my way either.

Here's shirt #2. I did the same thing but this one started as a long sleeve t shirt.

For the piece I used to wrap the back, I cut it from the sleeve because it had all the race sponsor logos and I thought it would look neat rather than just white.

Guess what I'll be wearing on my run this afternoon?

This week's activity (1/21 - 1/27)

Monday

1 hour cardio/strength class
30 minute butts and guts class

Tuesday
6 mile run

Wednesday
1 hour bar bell class

Thursday
1 hour bar bell class
3 mile run

Friday
4 mile run
45 minute of pilates

Saturday
1 hour bar bell class
30 minute cardio/strength circuit

Sunday
2 mile run
1 hour of pilates

Mileage goal: 15
Mileage: 15

Overweight and underfed

That seems to be the state of many in our country. 
And here's a big reason why:

(source: A Well-fed World, 2012)

But change begins with self.

I am on a quest: to eat more veggies,

 more whole foods, less sugar, less salt, and less preservatives.

Meal Plan (1/26 - 2/1)

Day 1
Breakfast: peanut butter banana chocolate protein shake
Lunch: sauteed veggies with tofu, cottage cheese and pineapple
Snack: Greek yogurt 
Dinner: Parmesan chicken and green salad

Day 2
Breakfast: breakfast veggie muffins
Lunch: spinach and turkey wrap, carrots and hummus
Snack: string cheese and pretzels
Dinner: veggie burger tacos with zucchini salsa

Day 3
Breakfast: peanut butter banana chocolate protein shake
Lunch: soup and grilled cheese tomato spinach sandwich
Snack: raisins and almonds
Dinner: turkey burgers, baked beans, roasted asparagus

Day 4
Breakfast: breakfast veggie muffins
Lunch: peanut butter and granola apple wrap, Greek yogurt
Snack: cheese stick and pretzels
Dinner: Pad Thai spaghetti squash noodles and leftover pork tenderloin

Day 5
Breakfast: peanut butter banana chocolate protein shake
Lunch: veggie burger on green salad, mandarin oranges
Snack: celery and peanut butter
Dinner: Southwest stuffed sweet potatoes and tomato cucumber salad

Day 6
Breakfast: cinnamon vanilla protein powder overnight oats
Lunch: sauteed veggies with tofu, cottage cheese and pineapple
Snack: hummus and veggies
Dinner: butternut squash and roasted chicken

Day 7
free day  :)

12 Minute Workout #9 - Sugar free extra whip caramel drizzle grande marble mocha macchiato

My favorite excuse ever - I don't have time to exercise.     Whaaat?

To the rescue, 12 Minute Workouts!! If you truly work as HARD as you can for the full twelve minutes and commit to doing it 4-6 times a week, you really can improve your fitness in about the amount of time you spend picking up your Starbuck's order.

No equipment needed. Set your timer app for 12 rounds of 50 seconds of work followed by 10 seconds of rest. Use the ten second rest to get in position for the next exercise so you are working for the full 50 seconds. Repeat this series twice.

1. Squat jumps - in squat position, reach toward floor with both hands then jump up and reach overhead, land in squat position

2. Push ups - you know the drill, on knees or toes; tight butt, tight gut. Do as many as you can with good form.

3. Crab/table dips - in crab position (sit with knees bent, hands on floor under shoulders with fingers pointing towards heels, then lift bum to make a table from knees to shoulders), alternate bringing one hip pocket to the floor then squeezing back up into table, then other hip pocket to floor and squeeze back up into table

4. Plank jacks - in plank position with hands under shoulders, jumping jack feet, keep abs pulled in hard and try not to pike hips up

5. Floor touch lunges - right lead the first time thru, left lead the second time thru - start standing, bend down and put one hand on the floor as you lunge back with matching foot, other hand on the floor as that matching foot lunges back, [now in a plank], step one foot forward lifting the matching hand, other foot steps forward, stand up 

6. One armed triceps/oblique push ups - right lead the first time thru, left lead the second time thru - lie on your side with hips, knees, and ankles stacked, body in long straight line, arm on the floor wrapped around rib cage, other hand on the floor just in from of shoulder, press hand into floor and lift upper body up off the floor then lower, look straight ahead not toward ceiling

Like new again!

I have a really nice yoga mat. I bought it a couple years of ago and didn't skimp. It's thick and heavy and was once nice and sticky so your hands and feet don't slip. But it has seen better days. My yoga mat gets a LOT of use. Besides yoga and pilates classes 1-2 times per week, I use it every class for abs and cool down, which means by the time I actually hit the mat, I am usually a little (or a lot) sweaty. I also drape it over the step bench for all my strength classes so the bench is a little more comfortable when we lie down for chest presses or triceps extensions. I even sometimes stand on it with my shoes on - gasp! And let's face it, the floor of my gym's group ex room isn't the cleanest....

I have cleaned my mat on a fairly regular basis over the years but it was looking pretty bad. I was considering buying a new one. But I decided to clean it yet again. And this time, it looks and feels (and smells) like new again!! Here's what I did:

First, I mixed up some magic -

2 Tbsp Dawn dish washing liquid
1 cup white vinegar
3 cups warm water
in a big spray bottle. (This is the same formula I use to spot clean my carpet - it's awesome!)

I rolled out my yoga mat on a big beach towel on my kitchen floor and sprayed the whole thing liberally. Then I went at it with a wet sponge. I turned it over and did the same thing on the other side. Then I let it sit while I filled the tub with about 6 inches of warm water. I submerged my mat in the water and squished it around a bit to make sure all of it was rinsed. I drained the tub and filled it again with another 6 inches or so of water and rinsed again. Then I layed out my wet mat on a clean beach towel and layed another beach towel over it. I rolled it up tightly and kneeled on it a bit. Then I unrolled it and draped it over the bars of our treadmill to dry.

Voila. Yoga mat -- like new!!

More on the 80/20 rule

Make at least 80% of your food: healthy, whole, clean, real 
   then 20% of your food can be whatever you want - ice cream and french fries are allowed

The 80/20 rule is a quick, easy way to clean up your plate. There's no calorie counting required, no fancy or hard to find foods to buy, no missing out on dinner with friends. The rule can be applied to your whole day, your whole week, or each individual snack or meal. Food choices remain just that: a choice!! And that's why it works. The 80/20 rule is:

do-able: none of us can make all of the right food choices all of the time, but all of us can make most of the right food choices most of the time.

sustainable: real life means occasional birthday cake and happy hours; an all-or-nothing food attitude is a formula for failure, so giving yourself permission to splurge now and then means a lifestyle of (mostly) good food choices - not a temporary diet.

effective: over time, truly eating 80% clean can improve your health and trim your waistline. Studies show many people who continually monitor their food choices will continually improve their eating habits, even in very small (if not significant) ways.

If you've been at it awhile and the above 80/20 rule is easy for you, maybe it's time for a change or a challenge. Maybe it's time to focus on reducing your percentage of body fat, bringing down your cholesterol, or cutting back on sodium and sugar. There can be any number of variations of the 80/20 rule. Here are a couple:

At least 80% of your food: prepared by human hands, preferably yours :)
No more than 20% of your food: processed or mass produced - frozen, boxed, canned, or packaged

At least 80% of your food: plant based
No more than 20% of your food: animal based - meat, poultry, fish, dairy, eggs, etc.

Are there other 80/20 versions you follow?

This week's activity (1/14 - 1/20)

no ... but until the weather warms up, the hamster wheel it is

Monday
3 mile run
12 minute workout

Tuesday
3 mile run

Wednesday
1 hour barbell class
2 mile dog walk

Thursday
1 hour barbell class
3 mile run
2 mile dog walk

Friday
1 hour bootcamp class
1 hour pilates class

Saturday
1 hour bar bell class

Sunday
6.2 mile trail run


Mileage goal: 15
Mileage: 15

Sunday Dinner

I don't cook a lot of meat. But every now and then, when I worry my honey will sprout wings due to all the chicken I have been fixing, or that he will revolt against meatless Mondays that have come to span multiple days of the week, I treat him to a real meat meal. Because he is the only meat eater at our house these days, these "special" meals usually mean lots of left overs and creative ways of using them. By the time he has had every form of it, he's tired of the real meat and is happy to go back to chicken and meatless Mondays (Thursdays and Saturdays) ... or at least that's what I tell myself.

Pork has kind of a bad rap of being not-so-good-for-you. But some cuts are pretty lean. A 4 ounce serving of pork tenderloin has about 185 calories, with around 31.8 grams of protein and 5 grams of fat. Comparatively, 4 ounces of white meat chicken has about 186 calories, with around 35 grams of protein and 4 grams of fat. (using http://www.calorieking.com) Though pork tenderloin can sometimes be on the pricey side as far as price per ounce, it goes on sale fairly regularly and there is very little waste. 

This is a variation of a recipe I found here. I don't have any sisters, but I figure six of them can't be wrong! I say variation because being the rebel that I am, I can never just follow a recipe the way it is. So here's my version:

What you'll need:

2 pounds (or so) pork tenderloin
1 tsp garlic and herb Mrs Dash
1 tsp dried sage
1/2 tsp salt
1/4 tsp ground black pepper

glaze:
1/2 cup brown sugar
1/4 cup balsamic vinegar
1 Tbsp soy sauce
1/4 cup water


What you'll do:

Mix the dry seasoning in a small bowl. Place the pork in the crock pot and sprinkle on the seasoning. Pour in 1/2 cup water around pork being careful not to "rinse" off the seasoning. Cover and cook on high for 5 hours. (My crock pot isn't the greatest and I cook everything on high. Maybe if you have a good one, high for a couple hours, then turn it down.  ?? ) Remove pork from crock pot and discard cooking juices. Mix the ingredients for the glaze in small bowl and pour over pork. Cook an additional 1-2 hours.

Paired with sweet potatoes, and a spinach and strawberry salad, it made for a nice, colorful Sunday dinner.

Meal Plan (I/19 - 1/25)

Day 1
Breakfast: egg beaters and veggies
Lunch: soup and grilled cheese on thin bun
Snack: hummus and baby carrots
Dinner: chicken and squash medley

Day 2
Breakfast: banana/strawberry protein shake
Lunch: spinach and black bean burrito, apple and peanut butter
Snack: trail mix
Dinner: turkey burgers and sweet potato fries

Day 3
Breakfast: egg beaters and veggies
Lunch: green salad with veggie burger
Snack: almonds and yogurt
Dinner: fish tacos and chipotle slaw

Day 4
Breakfast: high fiber cereal and milk
Lunch: egg salad on thin bun, raw veggies and cottage cheese dip
Snack: trail mix
Dinner: tofu/veggie stir fry and brown rice

Day 5
Breakfast: egg beaters and veggies
Lunch: cold quinoa and veggie salad, celery and peanut butter
Snack: almonds and yogurt
Dinner: chicken and red sauce on whole wheat pasta, salad

Day 6
Breakfast: banana/strawberry protein shake
Lunch: soup and turkey burger
Snack: hummus and baby carrots
Dinner: spinach and black bean quesadillas and fruit salad

Day 7
free day  :)

Recovering from one of those days

Yesterday was one of those days. You know those days when nothing seems to go quite right? I don't really like admitting to those kind of days but in the spirit of bloginess, I'm putting it out there. Was it the weather? Was it hormones? I don't even know.

It started first thing in the morning, at the gym. I struggled with the mic for a good 10 minutes before class only to realize the little button on the side was on the wrong setting. Class started and I totally BUTCHERED the choreography of my warm up, even though I have taught it numerous times before and practiced it in the basement just an hour earlier. I fumbled through the rest of class and walked quickly to my car with the hood of my jacket pulled low.

Later on that day, my struggles continued in the kitchen. We have a social function tonight and so I decided to make the required dessert yesterday. My plan was to make red velvet cake pops. I have made them before and they are always a big hit. Well ... I over-processed my cake crumbs and there was no recovering.  I made about a dozen of the ugliest cake pops ever before I gave up and aborted the mission.

A couple of hours later, I attempted to make brownies and use the left over red velvet cake pop filling as a 2nd layer on said brownies  Two words -- bad idea. Those ended up in the garbage also. I decided to avoid all things kitchen-y for the rest of the day and took solace in Netflix.

So, this afternoon, hours before I need to attend the social event with the required dessert, I am at it again. I was taking no chances. Nothing fancy. I needed fool proof. I used an old favorite bundt cake recipe I have been making for years. It is a lighter version of a pound cake and has never failed me.

What you'll need:

2 1/4 cups all purpose flour
3 eggs
1 stick margarine, softened
2 cups sugar
1 cup vanilla yogurt
1 cup fat free sour cream
1/4 tsp salt
1/2 tsp baking soda
1/2 tsp lemon juice
1 tsp vanilla
1 tsp lemon peel

What you'll do:

No need to cream or sift. Just measure all the ingredients into a large bowl and go at it with an electric mixer until it's all incorporated. (The batter is really thick.) Spoon it into a bundt pan sprayed with Pam and bake at 325 for about 60-65 minutes. Allow to cool for 10 minutes before removing from pan. No frosting or glaze necessary, though I'm sure it would still get eaten if you decide to add it anyway.

Perfect, every time. Even if you're having one of those days.

Our Story

2012 was full of change and milestones for our family. And 2013 looks to be more of the same.  :)

It is both exciting and humbling to think about where we started...and where we are today. I married my best friend and high school sweetheart almost 30 years ago. We have moved 13 times, celebrated births, holidays, and weddings, buried pets, siblings, and a parent, laughed, cried, and logged many miles together. I couldn't be more proud of  - or more in love with - my husband.

This was a Christmas gift from my second oldest in the form of a mix cd. 

Each colored word ties to part of a song title included on the mix.

 I still can't read it without getting choked up.

This is the story of a girl and a boy who met on a school bus. The girl decided to follow the boy on a run through the desert, and one run turned into endless runs together. After school they began to build a life - rings, jobs, a tiny apartment, two cats, dreams, young love. The boy shined his military shoes. The girl became the gardener of his heart. Home moved, and the girl followed the boy just like she promised. Some days were hollow with sadness, but the love they shared was more giant than those days. After much waiting, they were given a gift - not one, but two baby girls - to hold tight and close. Loud cries and long nights had come to fill their home, along with more joy than they could imagine. With the fire of faith and hope inside them, they became parents. And the becoming continued. Another baby boy and girl, as they grew from two to four to five to six. Their capacity for love rose. Days became a beautiful mix of conversation, afternoons on the lake, sporting events, gathering around the table to eat. One blink of an eye and these days would pass, but their impact was much greater than their duration. Because even when their children grew up, the boy and the girl had bound them with one heart and sent them on a sunlit path. They had built their children a ladder. Forged by the grit of the couple's love and selflessness, the ladder gave the children opportunities greater than the boy and girl could have hoped for in that tiny apartment. The ladder gave the children strength of faith and character that would help them navigate any mountain or valley. And for that the boy and girl were grateful, and the song in their hearts was glad.  Written by jrm.

 Life is good...very, very good.

Recipe: Spaghetti Squash Lasagna

Lasagna: in all it's gooey, cheesy, saucy glory is a favorite at our house. Paired with a crispy green salad, it's pretty much the perfect cold weather dinner.

Here's a version you can still enjoy often and not un-do all your hard work at the gym. By omitting the meat and the pasta, calories are slashed in half but we can still enjoy the gooey, cheesy, sauciness we know and love. For a meatless meal or a gluten free friend, this is a comfort food meal you'll make over and over.

Spaghetti Squash Lasagna

What you'll need:

1 medium spaghetti squash

3/4 cup low fat or fat free ricotta cheese

1 egg or 1/4 cup egg beaters

1/4 cup Parmesan cheese

2 tsp dried parsley

1 1/2 cups prepared marinara sauce

1 cup reduced fat mozzarella cheese, shredded

salt and pepper to taste

What you'll do:

Pierce the spaghetti squash with a sharp fork and put the whole thing in the oven at 350 for one hour. After baking, slice the squash in half with a sharp knife and scoop out the seeds. With a fork, scrape out the flesh of the squash and arrange half the "noodles" in a 9x9 baking dish. Lightly salt and pepper the squash. In a small bowl, combine the ricotta, Parmesan, egg, and parsley and mix well. Spread this cheese mixture over the squash layer. Top with sauce, spreading to edges. Top with remaining squash. Sprinkle mozzarella cheese evenly over all. Bake at 350 for 25-30 minutes until golden and bubbly. Makes about 6-8 servings.

This week's activity (1/7 - 1/13)

Monday
1 hour cardio/strength interval class
1 hour kickbox class
2.5 mile dog walk; above freezing = happy dog

Tuesday
3 mile run
1 hour pilates

Wednesday
1 hour bar bell class
1 hour cardio strength class
2 mile run

Thursday
1 hour bar bell class
4 mile run
2 mile dog walk

Friday
1 hour cardio kickbox class
1 hour boot camp class

Saturday
1 hour bar bell class
4 mile hike

Sunday
6 mile run



Mileage goal: 15
Mileage: 15

Meal Plan (11/12 - 11/18)

As always, our focus is on a wide variety of veggies and fruits, lean protein, and high fiber whole grains. But within that variety, I don't mind repetition. The weekly veggie chop has at least 6 different veggies but we eat it daily. We have found one of the best ways to monitor our caloric intake is to limit our choices, not to mention the time and money this saves. Breakfasts for sure: we pretty much eat one of three or four meals every single day. But this week, I also repeat a couple of snacks and lunches. That container of cottage cheese has to be used within the week anyway!

Day 1
Breakfast: breakfast "muffins"
Lunch : soup and grilled cheese and veggie sandwich
Snack: chocolate banana protein shake
Dinner: lentil loaf, marinated green beans, onions, and grape tomatoes

Day 2
Breakfast: high fiber cereal and milk
Lunch: egg salad on thin bun, apple with peanut butter
Snack: hummus and carrots
Dinner: chicken caesar salad

Day 3
Breakfast: breakfast "muffins"

Lunch: turkey, cheese, spinach wrap, pear, and pretzels

Snack: cottage cheese and Wasa crackers
Dinner: pork tenderloin and roasted veggies

Day 4
Breakfast: high fiber cereal and milk
Lunch: cottage cheese and salsa on greens with corn chips
Snack: chocolate banana protein shake
Dinner: pan seared chicken and smashed sweet potatoes

Day 5
Breakfast:breakfast "muffins"

Lunch: soup and grilled cheese and veggie sandwich

Snack: hummus and carrots
Dinner: spaghetti squash lasagna and salad

Day 6
Breakfast: high fiber cereal and milk
Lunch: cottage cheese and salsa on greens with corn chips
Snack: cottage cheese and Wasa crackers
Dinner: chili (made with leftover pork tenderloin) and spicy corn bread 

Day 7
free day  :)

Workout: I can't breath anyway...

so I might as well be breathless.

Today's bootcamp class: we warmed up with marches, squats, jacks, etc. , then repeated the sequence below twice (using the 50 seconds of work followed by 10 seconds of rest --rest meaning getting in position for the next exercise-- format), and finally finished up with 15 minutes of abs on the floor, and a much deserved stretch.

• Jog in place with overhead reaches
• Elbow to opposite knee rotation jacks
• Football run (sprint)
• Standing oblique crunch - right (with left arm extended out from side, right hand reaches toward ceiling, then bending sideways, bring right knee to right elbow, repeat)
• Standing oblique crunch - left (with right arm extended out from side, left hand reaches toward ceiling, then bending sideways, bring left knee to left elbow, repeat)
• Mountain climbers
• Plank alt knee to opposite elbow, quick
• Touch downs (with side lunge leaps)
• Windmill touches (with feet stationary, upper body rotates to reach right hand to left toes, left hand to right toes, bending one knee then the other)
• Floor touch lunges - right (standing, as right hand touches floor, right foot lunges back, left hand to floor, left foot back [plank], right foot forward, right hand lifts, left foot forward, stand up)
• Floor touch lunges - left (standing, as left hand touches floor, left foot lunges back, right hand to floor, right foot back [plank], left foot forward, left hand lifts, right foot forward, stand up)
• Plank hip pikes (plank to down dog and repeat)
• Rotational lunges - right (in lunge position with right foot forward, light weights in each hand hanging at sides, drop into lunge as you bicep curl, then rotate upper body toward right and extend arms out - one forward, one back - as upper body turns back to front, retract arms, as you push out of lunge, extend arms back to hanging at sides)
• Rotational lunges - left (in lunge position with left foot forward, light weights in each hand hanging at sides, drop into lunge as you bicep curl, then rotate upper body toward left and extend arms out - one forward, one back - as upper body turns back to front, retract arms, as you push out of lunge, extend arms back to hanging at sides)

I fought the law and the law won.

The law being a cold, of course.

My honey is just getting over the cold he got on New Year's eve. My youngest has been hacking and miserable since Jan 2. Now it's my turn, of course. I thought maybe I could escape it all together by being overly diligent with hand washing, up-ing my vitamin C, increasing my fluids, and keeping at least 8 feet distance from my loved ones (jk).  But the good fight wasn't enough, of course. This is also the week my class load is extra heavy as I am subbing and teaching 8 classes rather than 5 this week with several back to back. Of course. So along with my daily multi with extra C and Advil, this is the plan:

And today, this:

Butternut Squash Soup

What you'll need:

about 1 1/2 pounds of butternut squash (one smallish/medium sized squash), 

      peeled, seeded and cut into one inch cubes

1/2 Tbsp butter or margarine

1/2 small apple, peeled, cored, and diced

1/2 small onion, chopped

1/2 tsp dried sage

2 cups vegetable or chicken broth

salt and pepper to taste

1/8 tsp cumin, more or less according to taste

1-2 Tbsp heavy cream, optional

What you'll do:

Roast prepared squash in the oven at 350 for about 30 minutes until soft. Meanwhile, saute onion and apple in the butter until softened and just starting to turn golden. Remove from heat until squash is ready. Add in roasted squash and mash with back of fork. Stir in vegetable or chicken broth and sage. Salt and pepper lightly and bring to a simmer. Reduce heat, cover, and continue cooking for about 15 minutes. Remove from heat and allow to cool for at least 20 minutes. In batches, pulse in food processor until smooth. Add water or additional broth if soup thickens too much. (I added almost a cup of water.) If making ahead of time, this is the point when soup could be refrigerated or frozen. When ready to eat, reheat. Stir in cumin and salt and pepper again if necessary  If you're feeling decadent, stir in 1-2 tablespoons of heavy cream just before serving. I didn't have any cream but thought it was delicious as is!

Sometimes nagging can be a good thing - No, really!

When I am teaching a class, my ratio of cuing movement changes to nagging about technique and body alignment is about 1:5. Looking out over my participants and noticing poor alignment or unsafe technique usually dictates the points I nag about bring up. But even working out on my own, I tend to hear the same nagging voice in my head, reminding me to: lengthen my spine, or pull in my abs, or soften my knees, etc. While running, I use that nagging voice in my head to examine my stride and make adjustments that might make my run less painful me more efficient. Here's what I do...

Starting from the ground and moving up and out:

Feet: I won't even address the debate of heel strike or ball strike - so strike aside... am I putting my feet down softly or am I literally "pounding" the pavement? If I can hear my foot plant, I tell myself it's too much and try to lighten it up. Are my toes and knees aligned and pointing straight ahead? I found running on a treadmill helped me learn to put my feet down in a more straight and even manner as opposed to kind of weaving my way down the sidewalk.

Belly: Just as this is a huge nagging point in fitness classes - I have to constantly focus on my belly and core while running. I have some occasional back pain and know from experience that when I neglect ab work, my back hurts more. While running, I remind myself to pull my belly in and up, as if wearing a belt around my waist and trying to tighten the belt a notch. There is no way I can keep my belly tight if my shoulders are hunched, hence:

Shoulders: Like most people, my shoulders seem to climb up as I work hard. I deliberately lift them up, roll them back, and then down and think about trying to keep them there. Visualizing trying to put my shoulder blades down into my back pockets and creating some length across my collar bones seems to help. This is the stance I try to use whether running, weightlifting, or doing pilates.

Spine: Mentally drawing lines between my hips and each shoulder and trying to put a little tiny space between each vertebrate helps me keep my shoulders down and back and my belly pulled in. I try to imagine a little string tied to the top of my head pulling it toward the sky. This helps prevent that natural tendency to hunch over when I get tired. Just keep thinking: run taller.

Arms: I have a habit of swinging my arms from side to side across the front of my body. This is a waste of precious energy that I really need to help propel me forward. Keeping my arms bent at about 90 degrees and focusing on a back-and-forth motion rather than side-to-side is a challenge.  I try to think about putting my elbows behind me. I also occasionally run a few steps with my arms fully extended at my sides. This looks ridiculous but feels good.   :)

Hands: I've noticed (in cold weather especially), I tend to clench my hands into tight fists (likely in an effort to keep my hands warm despite wearing gloves). Again, this clenching is wasted energy. I remind myself to relax my fists as if I'm holding a couple of cotton balls in each hand and I don't want to squish them. Occasionally I open my hands as if stretching my fingers.

Head: I tend to look down while running. I don't know why. Maybe I am trying to deny how much further I still have to go... I have to constantly remind myself to look forward: raising my eyes to the horizon. This helps keep length in the spine and neck. Also, I find as soon as I look down, I tend to relax my belly. I tell myself there's a string tied to the back of my eyes and going down to the back of my belly button. When I lift my eyes to the horizon, I imagine that string pulling my belly button in and up.

Another tip I use in fitness classes which is also really helpful while running: imagine the whole front of your body being "laced up" similar to a shoelace: it starts at base of your hips and criss-crosses back and forth across your pelvis, then your tummy, and finally your chest. Tighten that lace and keep it nice and snug.

Sorry to be such a nag. Happy running!

This week's activity (12/30 - 1/5)

my mantra lately

Monday
no mucho, lo de siempre

Tuesday
1 hour bar bell class
2.5 mile run

Wednesday
1 hour bar bell class
3 mile run

Thursday
1 hour bar bell class
5 mile run

Friday
1 hour boot camp class

Saturday
1 hour bar bell class
3 mile run

Sunday
45 minutes kickbox/cardio
1.5 mile run



Mileage goal: 15
Mileage: 15

Meal Plan (1/5 - 1/11)

Day 1
Breakfast: chocolate protein overnight oats
Lunch: cottage cheese, salsa, Wasa crackers
Snack: Greek yogurt
Dinner: chicken and pasta with veggies

Day 2
Breakfast: egg and veggie "muffins"
Lunch: soup, hummus, baby carrots
Snack: celery and peanut butter
Dinner: turkey burgers and sweet potatoes

Day 3
Breakfast: chocolate protein overnight oats
Lunch: turkey wrap, pretzels, peanut butter
Snack: Greek yogurt
Dinner: beef and broccoli stir fry

Day 4
Breakfast: egg and veggie "muffins"
Lunch: cottage cheese, salsa, Wasa crackers
Snack: popcorn, peanuts, and raisins
Dinner: lasagna and salad

Day 5
Breakfast: high fiber cereal and milk
Lunch: egg salad on thin bun, fruit smoothie
Snack: celery and peanut butter
Dinner: roasted chicken and butternut squash

Day 6
Breakfast: egg and veggie "muffins"
Lunch: steamed veggies and black bean burger
Snack: popcorn, peanuts, and raisins
Dinner: pizza and salad

Day 7
free day  :)

Make ahead breakfast "muffins"

The beginning of each year renews my desire to get organized: to plan ahead; to send birthday cards on time; to organize my sewing desk and the boxes in the basement; to actually fold, iron, and put away the laundry the same day I wash it; to keep up with my email and pay my bills early (well, maybe not early, but at least on time); to be one of those people who "have it together."

So why is it, the first week of January, I am striving to get organized, AGAIN?? 

I may never be one of those "together" people, but I'll keep trying.

In the spirit of planning ahead, today I made a batch of breakfast "muffins." These keep well in the fridge and can even be frozen. They heat up quickly in the microwave and are the perfect high protein, low calorie breakfast-on-the-go. Eat them plain, pop them on a thin bun or english muffin, or smother them in salsa. (I don't recommend the smothering in salsa option if you eat breakfast in the car...)

What you'll need:

1 cup veggie chop
1 16 oz carton egg beaters or egg whites
1/2 cup shredded cheddar cheese
salt and pepper

What you'll do:

Spray muffin tins with cooking spray. Spoon a heaping tablespoon of veggie chop into each one. Add a pinch of cheese to each one. Then fill muffin tin just shy of full with egg beaters or egg whites. I didn't quite use the whole carton, but almost. Lightly salt and pepper each one and bake at 325 for about 20-22 minutes or until done. (I baked mine in the toaster oven. In a full-sized oven, they make bake a little faster.)  They will puff up but then deflate a little as they cool, so I filled the tins almost to the top. Allow to cool for a few minutes then remove from tin. Place in sealed container or package portions of 2 into small zip lock bags. Makes 6 servings. --You could add ham, bacon bits, or whatever else sounds good to you!

Nutrition info: 1 serving (2 muffins), about 90 calories, 10 g protein, 2.7 g carbs, 3.2 g fat

Blue sky treadmill workout

This morning, the sky looked like this:

but the sidewalks in my neighborhood still looked like this:

so, my run looked like this:

I was determined to do 5 miles today (or there is no way I will meet my weekly goal of 15 miles and failing my very first week is just not an option). So after teaching my class, I settled onto a treadmill with a view of the blue sky (and the parking lot). I purposely did not load my bar too heavy for squats and lunges during class, but after teaching last night and again this morning, loaded or not, my legs were tired. Taking 3 weeks off from running in honor of the holidays is starting to feel like a bad idea. whine whine I was sucking air by mile 2. whine whine My legs felt like they weighed a hundred pounds each. whine whine

This is the workout I followed. Not my fastest time, but finishing was today's goal. I totaled 5.45 miles but walked 2 minutes for the warm up and 2 more minutes for the cool down so I will record 5 miles of running.

And I was very happy to step off the treadmill 50 minutes later.

       

Minutes	Speed (mph)
0-2	4
2-5	6
5-10	6.5
10-15	7
15-20	6.5
20 - 30	1 min at 8, then 1 min at 6, repeat 5 times
30-35	6.5
35-40	7
40-45	6.5
45-48	6
48-50	4

Southwest Quinoa and Cheese

The Christmas left-overs are gone and the New Year's goodies have been banished. We are jumping back into our clean meal routine. But cold weather does call for something warm and creamy occasionally. This is a healthier version of a favorite comfort food that won't bust the calorie bank. And who doesn't love a one pot dinner?!

What you'll need:

1 cup of veggie chop
1/4 cup corn
1/4 cup black beans
1 cup quinoa, rinsed
1 tsp minced garlic
1/2 tsp chipotle Mrs Dash, or more
2 cups vegetable broth
1/4 cup egg whites
3/4 cup shredded sharp cheddar cheese
1/4 cup fresh cilantro or 1Tbsp dried or frozen
1 tsp lime juice


What you'll do:

Saute the veggie chop in a large heavy pot sprayed with cooking spray. Add in black beans, corn, and rinsed quinoa and continue to cook and stir until quinoa browns up a bit. Add in broth and seasoning and bring to a boil. Reduce heat, cover, and simmer until the liquid is absorbed, about 15 minutes. Stir in cheese and egg whites, and salt and pepper to taste. Transfer to small baking dish and bake at 350 for 20 minutes. Stir in cilantro and lime juice just before serving. This quinoa and veggie dish can be a complete meal on it's own or a great side. Makes about 6 servings.

Nutritional Info: 1 serving about: 196 calories, 9.5 g protein, 25.8 g carbs, 6.6 g fat

2013 Resolutions

According to Wiki: A New Year's resolution is a commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. A key element to a New Year's resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and new beginnings. People committing themselves to a New Year's resolution generally plan to do so for the whole following year. This lifestyle change is generally interpreted as advantageous. http://en.wikipedia.org/wiki/New_Year's_resolution

So here goes: that moment of truth when I actually write down my goals for the year, making them: official and myself: accountable. In the past, I have resolved to change a habit or complete a project but this year, by committing to some personal goals, I have a feeling changing habits and completing projects will be a byproduct anyway.

Rather than making nutritional resolutions, (I will not eat cookies for breakfast for a year...) I am focusing on increasing and improving my running and hope by doing so, I will also improve and increase my nutrition. At first, my New Year's resolution was going to be: run 15 miles a week for the year. But I was told because there was no building or increasing of mileage, it wasn't a challenging goal. (After not running for almost 3 full weeks, it sounded like a challenging goal to me!) So - I plan on starting at 15 miles a week and increasing every quarter from there. I set a weekly mileage goal (versus daily) because I wanted the flexibility to run short some days and long others, and take a day off here or there. I also want to  run some races throughout the year. I realize while marathon training, I will likely run more than my weekly goal but I want to treat those weekly mileage markers as minimums. I will also continue to teach 5-7 classes a week so will have to plan my runs accordingly.

Weekly Mileage Goals:                                                      Race Goals:
Jan - 15 miles                                                                    Complete 1 marathon
Feb - 15 miles                                                                   Complete 2 half marathons
Mar - 15 miles
Apr - 20 miles
May - 20 miles
Jun - 20 miles
Jul - 24 miles
Aug - 24 miles
Sep - 24 miles

Oct - 28 miles
Nov - 28 miles
Dec - 28 miles


So fitness goals are set. Faith goals are a little harder...

I want to grow my faith, do more for others, and feel more connected to my church and community this year. I plan to satisfy these goals by:

1. volunteering at least 8 hours a month (ideally more but I need to start with a do-able, measure-able goal)
2. participating in our next women's bible study in a duel capacity: take care of the babies and children of the women who attend the daytime study, and then attend the evening study myself

Hmmm. Reading this over, I am a little intimidated. It sounds like a lot. But really, if I look at each as a daily commitment, we are talking an hour or two at most. I can do this!

Are you committing to any New Year's resolutions?