Change & Chewsday

I love inspirational quotes, mantras, verses, and anything else that makes you go “yea, right on!” when you read it. One in particular came to mind this morning as I substitute taught a fitness class…

gretzky

To be honest the first quote that came to mind is “sticks and stones may breaks my bones buuuuttt…” this one seemed more positive ;-) There are people that HATE change mainly because they are unwilling to try anything new, and a met one of those ladies today in the locker room after class. All that came to mind is, if we repeatedly do the same things over and over again (no matter if it’s fitness related or not) eventually we become numb to them. And last time I checked being numb, stale, or constantly maintaining the status quo in lift is not only boring, but also unhealthy. I’ll add one more mantra for good measure… variety is the spice of life! So, here’s to trying something new and not whining when you’re forced to do it :-)

What’s one thing you can change TODAY that will make your life healthier, more fun, or just spice things up?

Well, you could make a new recipe! I put a new twist on one of my favorite bake-ahead recipes (I usually cook 2-3 recipes the first weekend of the month and then freeze half or more for quick lunches/dinners) and I thought I’d share it!

textmexpeps

Spicy Stuffed Peppers

Filling:

  • 1lb ground turkey
  • 1/2C brown rice dry (par-boil it…aka cook it halfway)
  • 1 medium yellow onion
  • 1 egg
  • 2-3 cloves of garlic (minced or grated)
  • 1 TBSP chili powder
  • 1 TBSP paprika
  • 1 TBSP oregano (mexican if you have it)
  • 1-2 chipotle peppers in adobo sauce, diced (this is where you can control the spice!)
  • 2 TBSP fresh chopped cilantro
  • 1 small can (6-8oz) of tomato sauce
  • salt and pepper to taste
  • 6 green peppers, cleaned

Sauce:

  • 2 large cans crushed tomatoes
  • 1-2 TBSP of the adobo sauce from the chipotles
  • salt and pepper to taste

Preheat your oven to 400 degrees.

In a bowl mix all ingredients except peppers and crushed tomatoes together until well incorporated. Place peppers upright in a baking dish. Fill evenly with meat mixture (I used a medium ice cream disher to be sure they were all evenly filled…two scoops each!). Mix sauce ingredients until desired spiciness. Pour over peppers. Cover dish with aluminium foil and bake for approximately 1 hour or until peppers are soft and meat is fully cooked.

As you can see I enjoy mine over a bed of spinach. :-) They’re the perfect lunch option! One pepper is about 250 calories: 15g of protein, 13g of fat and 19 carbs.

Buen provecho!

Happy Chewsday! aka Blueberry Flaxseed Microwave Muffin day!

It has been seriously so long since I’ve posted anything new! Hopefully that’s about to change as I work on getting into a better groove with life, school, work, and everything else!

I wanted to share this quick, scrumptious, healthy, no bake muffin recipe with you all! It’s so quick (like 3 min quick… never skip breakfast again!), easy, and a great source of Omega-3s all under 250 calories!

I don’t know if the picture does it justice… I usually leave it in the mug I make it in :-) This morning I took it out, split it in two and added Powercakes Strawberry Chia Jam (google it… you won’t be disappointed) to it.

flax muffin

Blueberry Flaxseed Microwave Muffin

Ingredients:

  • 1/3 C milled flaxseed
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • dash of salt
  • 1/2 tsp stevia
  • 1 egg
  • 1 tsp vanilla
  • 1/4C frozen blueberries
  • Optional: 1 tbsp melted coconut oil (makes it a little smoother) but adds the extra 130kcals

Directions:

In a mug or a 1C glass measuring cup mix dry, add wet, and stir until well incorporated. Taste to make sure it’s to your sweetness liking. Place in microwave on high for 1-1.5 min. Let cool a bit and then enjoy.

According to myFitnesspal (I’m user sholtz1005 if you’d like to be friends) It’s 238 calories, 14g of protein, 17g of fat (sans coconut oil), and 11g of fiber. It’s also #glutenfree, #dairyfree, and #paleo…BOOM!

A special thanks once again goes out to Aunt Gina who supplied me with the original recipe from which this is adapted. She was sugarfree, dairyfree, glutenfree before it was a fad… go Aunt Gina!

Have a Happy Tuesday!

Roasty Toasty Weekend (Recipes galore)

It’s HERE!

snow

 

It makes me want to curl up with a cup of tea and a blanket, get all nice and toasty and read all day, but alas… things called school and work (and cleaning off the car in order to go to school and work) must happen.

And schoolwork went slightly by the wayside this weekend as I roasted and toasted all of this…

food 11.12.13

 

Upper left: Honey Roasted Cranberries and Carrots Upper right: #GF, #DF Buckwheat Waffles with Ocean Spray’s Cranberry Relish on top (tip… I cook my relish for about 10min with some whole berries in it to get it to gel a bit…mmm) Lower left: BBBrownies & PB (recipe coming later) Lower right: Roasted Brocc & Walnuts

And now the recipes! Let’s start with the easy ones (healthy food doesn’t have to be complicated :-)

Honey Roasted Cranberries and Carrots

  • About a dozen medium carrots, peeled and quartered
  • 1.5C fresh cranberries (if you want it sweeter you could use craisins)
  • 1 tsp cinnamon
  • 1 tsp salt
  • 1 tsp garlic (I know that’s weird, but it’s good I promise)
  • 2 TBSP honey (you can adjust the sweetness by adjusting the honey or adding a little extra sugar
  1. Season
  2. Mix
  3. Roast @400 for ~45min or until the carrots are tender (mix them every once in awhile)

Roasted Brocc & Walnuts (aka mouth candy)

  • 4C Brocc florets
  • 1C Walnuts
  • 1-2TBSP olive oil
  • Salt, pepper, paprika
  1. Place brocc onto a sheet pan and drizzle with as much or as little olive oil as you’d like
  2. Add seasonings
  3. Roast @350 for 30min
  4. Add walnuts to brocc and mix around
  5. Roast another 15-20min or until brocc is tender and walnuts are toasty… yum

#GF, #DF Buckwheat Waffles (this is a time and time again tested recipe, and I think I’ve finally gotten something GdoubleODgood… and Buckwheat is so good for you!)

  • 2C Buckwheat Flour
  • 2tsp baking powder
  • 1TBSP cinnamon
  • 1/2tsp salt
  • 2 eggs, separate the whites into a glass/metal bowl
  • 2TBSP honey
  • 2TBSP coconut oil
  • 1.5tsp vanilla
  • 1C almond milk
  1. Mix dry together
  2. Melt honey (if raw) and coconut oil together
  3. Add honey/coco mix, vanilla, egg yolks and almond milk to dry mix
  4. Whip egg whites into soft peaks
  5. Fold whites into batter
  6. Make waffles!

(NOTE: I use an ice cream disher to measure out my waffle mixture…it’s ~1.5 scoops for each waffle, but that depends on your maker)

Hope you enjoy all of these as much as I am for breakfasy, lunch and dinner this week :-)

It’s not too late for Pumpkin goodness! #GF Pumpkin Buckwheat Pancakes & Pumpkin Butter

Oh how the days just seem to slip away. I swear just yesterday I saw the first leaves start to turn the slightest tinge of orange and the next thing I know it’s November!

Well, October is my favorite month for many reasons, so I am sad that it’s gone. But, while it was here I did manage to whip up some amazing pumpkin concoctions that I’ve been meaning to share so….

Gluten-free Pumpkin Buckwheat Pancakes

*Adapted from my friends the Walberg’s Aunt Gina’s buckwheat recipe…thanks Aunt Gina!

Image

  • 1C buckwheat flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 TBSP pumpkin pie spice (more or less to your liking)
  • 1TBSP coconut oil
  • 1TBSP honey (I used raw)
  • 1 tsp vanilla
  • 1/2 C pumpkin puree (If you use the “pie mix” kind eliminate some of the spices! And… I’ve tried adding more…. it doesn’t work…trust me on this one!)
  • 1C almond milk (or regular milk for you lactose enzyme producing folk)
  • 1 egg
  1. Mix dry ingredients
  2. Melt together coconut oil and honey
  3. Add vanilla to coconut/honey mix
  4. Add coconut/honey/vanilla mix, pumpkin and egg to dry mix. Stir to combine.
  5. Start to add milk little by little until you get a pancake batter consistency to your liking.
  6. Heat griddle (med or so) and coat with your favorite kind of cooking lubricant (I either use coconut oil or butter). Cook and enjoy!

NOTE: if you’re not a good pancake maker… these are very much so like regular pancakes in that they tell you when they need flipped. They will get tiny pockets (burst bubbles) in them. Flip, cook about 1min more and then remove from heat!

I also made this….

5min Pumpkin Butter

image (1)

  • 1C pumpkin puree
  • 1 TBSP raw honey (or reg honey)
  • 2 tsp pumpkin pie spice
  • A splash or two of almond milk
  1. Mix all of the ingredients together in a microwave safe dish.
  2. Microwave on high for about 2 minutes.
  3. Stir, stir, stir.
  4. Taste…adjust sweetness to your liking, and enjoy on top your pancakes!

So, there you have it two super easy, GF, DF, Vitamin A packed recipes to help you enjoy some pumpkin… and there are a few more still to come… so get some pumpkin and get to cookin… it’s still fall after all!

5kschmiveK Labor Day weekend!

Happy Tuesday AKA end of Labor Day weekend! I thoroughly enjoyed my holiday for two main reasons… 1. It meant a Monday off (woot woot) and 2. It secretly means that fall is on the way (or autumn if you want to get fancy). Since the weather is cooling off it also means a smattering of 5ks in the Pittsburgh area. I ran my first 5k in 3 years yesterday morning with my Auntie Em…

me&aunt Em

AND we both hit a new PR! I ran about an 8.2min mile, which wasn’t too shabby since it was about a million degrees outside and I haven’t really been running a whole lot. Go us! Lady power!

5K PR

Labor Day weekend also means I visit this lovely lady…my friend (and former college roommate) Deanna!

me&D

And we stuff our faces with delicious food from the Canfield Fair in Ohio…Mmmmm cinnamon rolls the size of your head that will send you straight into a sugar coma… insert Homer Simpson-sounding drooling noise —> HERE!

Molnar's

Seriously that cinnamon roll might be god’s food gift to humans… BUT this weekend was my last hurrah for awhile. I’m gearing up to Strike Sugar this September (starting post holiday of course), so this is my last weekend of things like that cinnamon roll (sigh).

Want to #strikesugar with me? Leave a comment below and we’ll go at it together! If you want to know more about what it means to really strike sugar you might want to check out the Eat Clean Diet from Tosca Reino. Happy Labor Day!

I’m Back and I’m in Love! Plus…#GF Orange Chicken

After a long long long hiatus from updating everyone, I’m back! I was in Florida for a few weeks visiting these cuties… kiddosinFL

And then flew back to DC to say goodbye to some great friends, close a chapter in my life, and cover my cute “nephew” in hugs and kisses!

Q&me

NOW…I’m officially a Pittsburgher again, a graduate student, and I’m in LOVE! With my new job that is ;-) I’m the Fitness Graduate Student Assistant for the Intramurals and Recreation Department at the University of Pittsburgh, and I couldn’t be happier! This Saturday I got to don my FItness Staff shirt for the first time as we conducted fitness classes all over campus…dork status? Yes! And yet I still LOVE it!

me@pitt

And… I passed my ACSM Group Exercise Instructor Certification, so now I’m legit… or in the words of MC Hammer…

So, now that I have to pack my lunch four days a week, I’ve started cooking larger meals at night (and trying new things). The other night I made a #GF version of Orange Chicken that was seriously amazing!

Orange Chicken

#GF Orange Chicken Over Brown Rice

  • 2 Chicken Breasts, cut into 1in cubes
  • buckwheat flour
  • salt, pepper to taste
  • 1 TBSP ginger
  • coconut oil (2-3TBSP)
  • 1C plus 1/4C orange juice
  • 1 tsp ginger
  • 1TBSP seasame oil
  • 2 medium carrots, julienned
  • 1 small or 1/2 a large zucchini, julienned
  • 1/2 a head of small, green cabbage
  • 1/2 a white onion
  • 1 TBSP siratcha sauce or red chili paste (you’ll need extra water or OJ if you use a paste) and use LESS if you don’t like a little kick!
  • 2 TBSP soy sauce or aminos
  • 2C cooked brown rice

Chicken: Heat the coconut oil in a large frying pan. Mix buckwheat flour & spices together, coat chicken cubs in mixture. Fry chicken in small batches. Sauce: As you’re making the chicken… put 1C OJ, siratcha, ginger and soy/aminos into a small sauce pan, bring to a boil, reduce heat and simmer until it thickens slightly. Veggies: Once the chicken is finished cooking, deglaze the pan with the remaining OJ. Add sesame oil and ginger. Put in onions and carrots and allow to simmer for about 5min or until onions are translucent. Put in cabbage and sprinkle generously with salt. Cover frying pan for about 5-7min or until cabbage has started to wilt. Stir all the veggies together, add in zucchini and stir fry for until all veggies are cooked through BUT NOT SOFT!

Put chicken into sauce right before ready to serve. I stacked up rice, veggies, and then spooned on some of the chicken. I added chopped green onions to the top of mine for some extra crunch. YUM YUM YUM!

Thankful Thursday: onward ho edition

I’ve been severely slacking on my postings, but I’m full of thankfulness, love, and cake this lovely Thursday afternoon thanks to my wonderful co-workers’ despedido…Today is my last full day of work with the lovely people at my non-profit property management job, and it’s a bittersweet goodbye as I move onward ho to grad school. Bittersweet goodbye softened by some sweets!

despedido

Seriously the cake was delicioso! Gluten-free? Not so much, but when people buy you cake (and pizza… I confess lunch=pizza+cake) it means they love you… so eat the cake… say your sorry to your digestive system later :-)

It also means that this WOD needs to happen before spin tonight…

2 rounds as close together as you can of:

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Tonight is also my last cycle class with the lovely spinners at LA Fitness in Arlington, VA. I LOVE teaching spin… seeing my students get (in the ubiquitous words of Kanye) better, strong, faster!

So, I made them a special goodbye playlist…

Sayonara Sara Spin List

  1. Rabiosa- Shakira feat Pitbull (2:50) -warm up fast flat
  2. More (RedOne Jimmy Joker Remix)- Usher (3:40) -warm up alternating 30sec in the saddle then 30 sec out
  3. Que Sera- Wax Tailor (2:44) -stretch
  4. Let’s Go- Calvin Harris feat Ne-Yo (3:46) -Climb <—fave cycle song to date!
  5. Work It Out- Lil Jon feat Pitbull (3:44) -Jump
  6. Work Hard, Play Hard- Wiz Khalifa (3:39) -Hill… mainly because Wiz is from the burgh!
  7. Halo/Walking on Sunshine- Glee Cast Version (2:05) -Sprint
  8. Club Can’t Handle Me- Flo Ride feat David Guetta (3:52) -Climb
  9. Bang Bang- K’naan feat Adam Levine (3:03) -Jumps… fast jumps!
  10. No Hands- Waka Flocka Flame (4:22)- Hill… I shouldn’t love this song, but I DO SO MUCH!
  11. 50 Ways to Say Goodbye- Train (4:08)- Sprint
  12. Blurred Lines- Robin Thicke feat T.I & Pharrell (4:23)- Climb
  13. Sexy and I Know It- LMFAO (3:19)- Jumps
  14. Man in the Box- Alice in Chains (4:49)- Hill
  15. All Jacked Up- Gretchen Wilson (3:32)-Out of the saddle Sprints… I can’t let them get away without playing a little bit of country in there somewhere… Yes, you can workout to it!
  16. Harlem Shake- Baauer (3:16)- Fast flat!
  17. Na Na Hey Hey Kiss Him Goodbye- Steam (4:09) Cool down
  18. Don’t Stop Believin’ -Journey (4:09)… Goodbye music… and the unofficial anthem of Pittsburgh

And of course I’ll play a little Hall and Oates Ode to Sara(h)’s everywhere…