Thankful Thursday: #KitchenLoveAffair Edition

Sometimes I take things for granted. Like growing up with a mom who taught me how to cook! Thanks Mom! My dad cooks too, and I can remember the whole family in the kitchen for Thanksgiving hand mixing the stuffing (all three of us)…

The padres spent Christmas with me in DC!

So this Thursday I’m thankful that I learned how to cook!

I was reading a few articles recently about the childhood obesity epidemic and one thing from a US News article by Yoni Freedhoff caught my attention…

“I’d argue that the simple act of cooking—a health-preserving life skill—is a skill that risks extinction. In some families, regular home cooking is a phenomenon not seen for three generations.”

When I was in 8th grade we took home-economics, which included a cooking section and a sewing section. I was surprised to learn that most schools (I think mainly due to budget cuts) just don’t have those types of programs anymore because I’m not that old! (or maybe I am but I won’t admit it

And that’s what I hear from people a lot… “I don’t know how to cook!” Now, there are lots of healthy options that need minimal cooking, but how do you learn how to make this…

Black bean, tomato, & quinoa salad on top of a bed of spinach, with a taco seasoned tilapia filet on top (literally took 20 min to make!)

if you grew up eating this one or twice a week…

I really hope this was shared between a few people!

Both are tasty… I’ll admit, but if your tastebuds are hooked on the fats in fast foods, the sugars in soft drinks (it’s really called pop, but that’s for another post), and feeling of being overly-full because of the bloating that usually comes along with processed foods…where do you start on the road to health?

Personally, I think it comes down to prioritizing health over convenience and dedicating time and effort to really learn the basics of cooking (including how to season things so that health food doesn’t equal bland food). Sign up for a cooking class, ask a friend for some lessons (I’ll help you if you want!), or talk to your grandma (believe me… she probably did more cooking than a normal family does nowadays)!

Now don’t get me wrong…I’m no Julia Child! But neither is he…

And, there are still things that I’m scared to cook/bake (pie crusts are the bane of my existence!) But knowing how to cook has allowed me to be able to experiment with new flavors, create Cannellini Bean Ranch Dressing, and be confident in the kitchen with delicious results!

Did you take home-ec when you were in school? What’s the one thing that scares you in the kitchen? 

p.s. I started my cross fit classes this past Tuesday and all I can say so far is… I.can’t.feel.my.arms!

I did it! Thankful Thursday: runner’s edition

This past Sunday I ran my 3rd half-marathon in Pittsburgh and set a new PR of 1:58:15, which was a full 12.5 some minutes better than last year’s run (wooohooo)! I’ve run the race 4 years in a row now (3 halves and one full marathon) and each year I’ve been so honored to run for charity and with family and friends!

So, this #thankfulThursday I’m thankful for the ability to run and run for a reason! I’m thankful for the legs that carried me across the finish line (#heygirl inspired T-shirt and all)…

Every time I go out on a run I think…there are people who literally cannot run! Whether it’s because of an ailment, amputation or lack of health. And remembering that pushes me to keep going, just like during the race so many people chose to #runforBoston

HUGE thank you and virtual hugs to everyone who donated, ran with me, cheered me on, and gave me props for finishing. And all I can say is… I was NEVER a runner! I started off running a 13-14min mile gasping for breath every step, but I kept on running, kept on pushing myself and now I truly believe in mind over matter

What keeps you motivated to run, swim, bike, hike, whatever you do!?

Plank a Day in May!

So, I mentioned yesterday to look out for info on my Plank a Day in May challenge via Challenge Loop! I totally meant to post this last night, but I got a free ticket to hear Isabel Allende (she wrote a stellar novel version of Zorro) and I couldn’t pass that up!

It’s pretty easy to sign up for Plank A Day in May and all you need to complete the challenge is yourself and the floor!

What’s the challenge? One plank a day held until failure or for a set amount of time. For example, I did 2 planks for 1.5 min each yesterday morning with my feet elevated on an exercise ball. I chose to do two sets of knees to chest (still with my feet on the exercise ball in plank position), but you definitely don’t have to do any extras as part of the challenge.

Post the kind of plank you did (check out the challenge page for ideas on different types) and/or have a friend take a photo of you rocking out your plank.

What’s a plank? Good question! There are lots of different types of planks. The most basic looks like a push up that starts on your elbows…

My friend Joyce rocking out her plank!

More advanced planks include extending your arms…

Then there are lots of variations in each position: like lifting one leg…

There’s also…lifting one arm, lifting one arm AND one leg together, elevating your legs, elevating your upper body, or even kicking it out in front of you and eventually trying to grab your big toe (whaaa! I know… a little nuts!)

Why planks? They are one of the easiest (no equip necessary) core strengthening exercises you can do! Plus, they not only work your abdominals, but also your shoulders, back, arms, quads, and calfs. Variations on the original can also focus on other parts of your core (i.e. side planks work your obliques, and elevated leg planks work your shoulders more).

Why a challenge? So the question should be…why not! You’ve literally got nothing to lose (except maybe your love handles) AND  you’ve got a free accountability partner right here to cheer you on! Plus, I’m working on a sweet prize for the winner (picked randomly).

Go, go, go! Plank plank plank! 

#KitchenLoveAffair (AKA creating Cannellini Ranch Dressing) & #plankadayinMay Challenge

First off…watch tomorrow for some info about #plankadayinMay a challenge to do a plank, any kind each day in May! Sign up through Challenge Loop HERE! I’m working on getting some super sweet prizes for the winners

Second… Happy Monday! Here’s some late afternoon #motivationmonday love…

This quote really holds a dear place in my heart because even though I know I have special skills, I’ve never thought about myself as inherently talented in the sense that I’m not a great athlete or musician…I have no outstanding external talents that make people go ohhhhh ahhhhhh (that’s not a cry for pity… keep reading)

It’s taken me a long time to appreciate all the internal and amazing talents that I DO possess, that everyone possesses! The question is do we use them to benefit the world? Aristotle posits that that’s where we find our vocation (our purpose) and I would argue where we find true, passionate joy. Part of my joy comes from my #kitchenloveaffair

This past Saturday I spent about 2 hours in my beloved Minnie Mouse apron prepping for the week to come with pretty awesome results! I’ll share the most absurd and highly creative of the recipes now, but I roasted some veggies, made quinoa burgers, pecan sandies cookies, oat bars, kiwi dressing, and…

Super Easy Broccoli Soup

Ingredients:

• 1 head broccoli (cut into florets)
• Cheyenne pepper
• Black pepper
• lemon juice
• Salt
• Water to boil broccoli
• Chicken/veggie broth

Place the broc in a large pot, cover with water and bring to a boil. Allow to boil until you can stick a fork through the stems. Remove brocc placing it in a blender with the spices, a few cups of the water you used boil it, and a squeeze of lemon juice. NOTE: you could use broth to blend the soup for added flavor but either way, it tastes super fresh!

In the pic above I stirred some pre-cooked quinoa into the soup to make it a #powerbowl combo of veggies and protein.

I also made the most absurd sounding and amazing recipe I’ve ever created entirely on my own!

                                                                              Cannellini Ranch Dressing

Ingredients:

• 1 can (15oz) cannellini beans, drained and throughly rinsed
• 1tsp dried parsley
• 1tsp black pepper (more if you want a peppercorn ranch flavor)
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1 tsp dried thyme
• 1/4C almond milk (or use regular milk if you’re not #dairyfree)
• drizzle of EVOO

Put all ingredients in food processor and pulse a few times. Then start to drizzle EVOO into the top of food processor until you have the consistency you desire. It’s not exactly like ranch, but it is a darn good substitute for dressing that actually adds protein and healthy carbohydrates to your meal! You’re welcome!

What the craziest thing you’ve ever created in the kitchen? 

And p.s…I also may have spent the vast majority of my Sunday trying to complete this…

#dontjudge

Thankful Twitterpated Thursday

#twitterpated by #spring

I think Spring may actually be here to stay! This Thursday that’s why I’m thankful. Spring is the reminder of a new beginnings as trees bud and flowers (esp my faves…tulips) bloom. And as I walk by picturesque streets here in DC I’m reminded that “God’s loyal love can’t run out, His merciful love can’t dry up…it’s new every morning” -Lam 3:23

And I’m reminded of Bambi and Twitterpation…

And I’m thankful for new recipes! I adapted a breakfast lentil recipe from godairyfree.com

For 4 servings…Ingredients:

• 1C red lentils (soaked overnight to reduce cooking time and ease digestion)
• 3C brewed red tea (I used decaf Coconut Thai Chai Tea)
• 1tsp cinnamon
• 1/4tsp nutmeg
• 1tsp stevia (or leave it out and add honey/maple syrup/etc to each portion)
• Topping: splash of Almond Breeze coconut almond milk (or any kind of milk), chopped apple, crushed walnuts

Place the tea, spices and lentils over med-high heat and cook 20-30min or until soft. Top with apples and walnuts (maybe a drizzle of honey) and enjoy!

I ate mine hot in a new mug I #fabfound at Marshall’s the other day… LOVE! But I think it would be great cold and the topping choices are ENDLESS! Shredded coconut? Yes! Adding in healthy fats (coconut, coconut oil, walnuts, etc) is always a plus and lentils instead of oats in the morning definitely ups the amount of natural protein you’re taking in in the morning.

Back in the Saddle SpinList

It’s TUESDAY! That means it’s back to teaching cycle tonight, and Tuesdays are usually pretty tough classes because the week hasn’t worn anyone out yet. And, I realized I haven’t shared a #spinning playlist in awhile! 

This is a simple climb, jump, hill, sprint loop that repeats 3 times, the catch is that each song gets progressively steeper until you reach the top of the hill song, then the weight comes off (not all the weight!) and we’re on a fast flat road.

I always start my students off by finding a “comfortable flat road” by pushing at least 6-10 gears onto their bikes (we have Keiser M+ Series bikes with computers on them, but that would mean knob at least 1/4 way up on a similar flywheel bike or 1-2 full turns on a Spinner bike). No weight=No work and we are there to “workout” right?

The “loops” are each a different color…

1. Mama Said Knock You Out- LL Cool J (4:52) warm up song
2. Back in the Saddle- Aerosmith (4:40) First climb, still warming up & then simple stretching
3. In the Ayer- Flo Rida (3:40) Jumps: 1min of 8 counts, 1min of 4 counts, 30sec of 2 counts, 30sec rest, back to 30sec of 2 counts
4. The Way you Move- Outkast (3:54) Stretch and then head up the first hill of the class  pushing on a few gears before standing…add 2 throughout song
5. How Far We’ve Come- Matchbox 20 (3:30) Seated fast flat (2-3 gears heavier than “flat” for experienced) keeping RPM above 100 for a full 3min
6. American Boy- Estelle feat Kanye West (3:57) Climb, out of the saddle with some surges (80% of speed) on the chorus, add a gear after each surge…keep the weight!
7. Don’t Cha- Pussycats Dolls (4:33) 4position, 4count jumps (positions: climb, squat, run, sit…4 counts each)
8. Flower- Moby (3:23) Hill time…this time seated, drop those heels and start pushing, add 1 on as each minute ticks by
9. Pump It- Black Eyed Peas (3:33) Sprints! Back to our flat…30seconds on, 30 seconds off
10. Nothin’ But a Good Time- Poison (3:44) Climb, come on up outta the saddle and we’re back to those surges! Adding one after each set. 
11. We Run the Night- Havana Brown feat Pitbull (3:48) Hold that weight (or add a few) 4count Squat Jumps
12. Beggin’- Madon (I LOVE THIS SONG!) (3:38) 30sec in the saddle 30 second standing ahead of the beat
13. Smells Like Teen Spirit- Nirvana (5:01) Our Hill continues…flip the work 30 sec seated ahead of the beat, 30 second standing at the beat
14. Beware- Panjabi MC feat Jay-Z (3:59) Keep that heart rate soaring! Fast flat all the way out
15. Right Here- Justin Bieber feat Drake (3:24) Cool down, stretch

My other fave right now (and possibly forever) is Let’s Go by Calvin Harris…click to enjoy

What’s your favorite workout song right now? 

Thankful Thursday #prayforBoston edition

On Monday as I got word about the bombings in Boston and tightened security here in DC

AND

On Tuesday when my Yogi SmarTea reminded me to…

AND

On Wednesday when ricin letters and mysterious packages were found just a few hundred feet away from where I live and work resulting in mucho media on our doorstep…

And today when I woke up with a heavy heart and breath in my lungs…

I prayed.

It’s something I do regularly, and would encourage you to do! Even if you’ve never done it before…even if it starts when you #prayforboston…even if you’re not quite sure about this whole God thing…even if you’re angry at God or can’t even begin to understand why tragedy exists…pray.

Why? 1. Because I believe God will answer you and 2. If nothing else this week should remind us that “you do not know what tomorrow will bring”(James 4:14) If you could say there is a silver lining to tragedy, I think it would be its galvanizing and sobering effect on how we perceive life…it’s short and it’s up to each os uf to decide if its bitter or sweet.

My life is sweet because I know the higher, bigger and better thing I live for…

do you?