Sometimes mama needs a drink. My fave is a lovely glass of bubbly. Not only is it delicious, but I love the tingly little buzz that comes along with it. The topper? It's calorie friendly! Oh, we were meant to be.
A four ounce glass of the stuff only has 80 calories. That's right, awesome for alcohol. Ahhh, bliss.
Thursday, November 11, 2010
Tuesday, November 9, 2010
La Lunges
For a basic lunge one foot should be a big step in front of the other. Lower yourself to the floor by bending both knees, back heel comes off of the floor, straight down towards the ground. The front knee should NOT go out past your toes. Keep it lined up above the ankle. Try to get both knees bent in 90-degree angles, but make sure to get that back knee as low as you can. Straighten your legs back up, that's one rep.
Lunges take care of business pretty much all over your legs and get the butt, too, so learn 'em, live 'em, love 'em. Til it burns, then do a set with the other leg in front.
Monday, November 8, 2010
"Baked" Apples
These are best made one at a time, and are sweet, yummy, easy to make, comfort food taken to a healthier level. Great alone, or with a dollop of whipped cream, ice cream, or frozen yogurt.
Wash and core the apple, put it in a deep enough bowl to cover it easily. In the center put 1 tsp. brown sugar, dash cinnamon (and nutmeg if you've got it), a pinch of salt, and 1/2 tsp. butter. Cover the bowl with a plate and microwave on high for 1:30-2:30 minutes, or until soft. Let sit for at least 3 minutes before eating.
These are also delightful with a few raisins, fresh or dried cranberries, or fresh or dried blueberries thrown in there.
Wash and core the apple, put it in a deep enough bowl to cover it easily. In the center put 1 tsp. brown sugar, dash cinnamon (and nutmeg if you've got it), a pinch of salt, and 1/2 tsp. butter. Cover the bowl with a plate and microwave on high for 1:30-2:30 minutes, or until soft. Let sit for at least 3 minutes before eating.
These are also delightful with a few raisins, fresh or dried cranberries, or fresh or dried blueberries thrown in there.
Buttermilk and Chive Mashed Potatoes
No one will miss the fat in this flavorful side dish.
Per person:
1 yukon gold potato
1 Tbsp. buttermilk (if you don't have any, look up cheater buttermilk on this blog)
1 Tbsp. fast free sour cream
1/4 tsp. garlic powder
1 tsp. minced chives
dash salt
Put the potatoes in a saucepan and cover with chicken broth (or water, but broth gives more flavor); bring to a boil. Reduce heat and simmer, uncovered, for 20 minutes or until potatoes are fork tender; drain.
Put the potatoes in a large bowl, add remaining ingredients and with an electric mixer for creamy potatoes (don't over do it, they'll get glue-y), or mash with a fork or masher for chunkier potatoes.
Per person:
1 yukon gold potato
1 Tbsp. buttermilk (if you don't have any, look up cheater buttermilk on this blog)
1 Tbsp. fast free sour cream
1/4 tsp. garlic powder
1 tsp. minced chives
dash salt
Put the potatoes in a saucepan and cover with chicken broth (or water, but broth gives more flavor); bring to a boil. Reduce heat and simmer, uncovered, for 20 minutes or until potatoes are fork tender; drain.
Put the potatoes in a large bowl, add remaining ingredients and with an electric mixer for creamy potatoes (don't over do it, they'll get glue-y), or mash with a fork or masher for chunkier potatoes.
Crispy Carrot Curls
I am all about snacks. These are totally yummy, good for you, low cal and low fat, and kids dig them, too.
8 carrots, peeled and shaved in to ribbons with a veg. peeler
2 Tbsp. olive or canola oil
big pinch salt
Preheat oven to 250.
Toss carrots ribbons with oil and salt. Divide between two baking sheets, 1 layer on each.
Bake until crisp (not browned!), about 25-35 minutes. Sprinkle with grated parmesan if you like. Let cool off 5 minutes.
Delish served with non-fat sour cream, or ranch.
8 carrots, peeled and shaved in to ribbons with a veg. peeler
2 Tbsp. olive or canola oil
big pinch salt
Preheat oven to 250.
Toss carrots ribbons with oil and salt. Divide between two baking sheets, 1 layer on each.
Bake until crisp (not browned!), about 25-35 minutes. Sprinkle with grated parmesan if you like. Let cool off 5 minutes.
Delish served with non-fat sour cream, or ranch.
Saturday, November 6, 2010
Green Onion Toasts
For a fast easy snack, perfect for drop in guests, serve these warm. Fab with a beer.
In a blender or food processor, mix together equal parts mayo, grated parmesan cheese, and chopped green onions. (I like it slightly chunky, but it is also good pureed until smooth.) Mound spoonfuls on to small toasts (toasted baguette slices work well; I buy the baked garlic cheese toasts at the store and keep them in the pantry for this dish).
Broil until golden brown.
Easy as can be.
(These are much better hot than cold. Can be thrown back under the broiler for a minute or two to warm back up if needed.)
In a blender or food processor, mix together equal parts mayo, grated parmesan cheese, and chopped green onions. (I like it slightly chunky, but it is also good pureed until smooth.) Mound spoonfuls on to small toasts (toasted baguette slices work well; I buy the baked garlic cheese toasts at the store and keep them in the pantry for this dish).
Broil until golden brown.
Easy as can be.
(These are much better hot than cold. Can be thrown back under the broiler for a minute or two to warm back up if needed.)
African Peanut Soup #2
I love this soup, so I've tried different recipes. This version is my personal favorite because it has a (little) kick to it; some friends (and little ones) have preferred the first. Both rock.
1 large onion, chopped
1 red bell pepper, seeded and chopped
2 carrots, chopped
1 small potato, peeled and chopped
1 dried chili pepper, broken up
4 cups chicken or vegetable broth
1 cup dry roasted peanuts
S&P
1/4 cup dry roasted peanuts, chopped
chopped fresh parsley
Combine onion, pepper, carrots, chili pepper, potato, and stock and bring to a boil.
Reduce heat and simmer, uncovered, 30 minutes.
Puree in batches with the peanuts. Season to taste.
Garnish with chopped nuts and parsley.
1 large onion, chopped
1 red bell pepper, seeded and chopped
2 carrots, chopped
1 small potato, peeled and chopped
1 dried chili pepper, broken up
4 cups chicken or vegetable broth
1 cup dry roasted peanuts
S&P
1/4 cup dry roasted peanuts, chopped
chopped fresh parsley
Combine onion, pepper, carrots, chili pepper, potato, and stock and bring to a boil.
Reduce heat and simmer, uncovered, 30 minutes.
Puree in batches with the peanuts. Season to taste.
Garnish with chopped nuts and parsley.
Tuesday, October 26, 2010
African Peanut Soup
Unusual and unexpected, this soup is delish, and can be a wonderful vegetarian option.
1 cup roasted peanuts, crushed fine w/rolling pin or food processor (don't let it get like peanut butter)
4 cups vegetable or chicken stock
1/2 tsp. cayenne pepper
1 cup each chopped onion and red bell pepper (green in a pinch)
salt to taste (can be omitted)
Heat the broth, onion, pepper, and cayenne over medium heat. Bring to a low simmer and cook for 15 minutes, until veggies are tender. Puree in small batches (smoothness is up to you, I like a rough puree).
Stir in crushed peanuts and simmer for 10 min., stirring frequently. Salt to taste, if desired.
Garnish with peanuts, toasted croutons, or sliced rings of small red chili peppers.
1 cup roasted peanuts, crushed fine w/rolling pin or food processor (don't let it get like peanut butter)
4 cups vegetable or chicken stock
1/2 tsp. cayenne pepper
1 cup each chopped onion and red bell pepper (green in a pinch)
salt to taste (can be omitted)
Heat the broth, onion, pepper, and cayenne over medium heat. Bring to a low simmer and cook for 15 minutes, until veggies are tender. Puree in small batches (smoothness is up to you, I like a rough puree).
Stir in crushed peanuts and simmer for 10 min., stirring frequently. Salt to taste, if desired.
Garnish with peanuts, toasted croutons, or sliced rings of small red chili peppers.
Roasted Garlic Cups
These are regulars at parties at our house. Beyond yummy!
1 loaf (about 24 slices) white bread
butter-flavored spray
6 to 8 unpeeled garlic cloves
1 tablespoon olive oil
1 package (8 ounces) light or reduced-fat cream cheese
2 tablespoons butter
2 teaspoons minced chives
1/4 teaspoon salt
Flatten each bread slice lightly with your hand or a rolling pin. Cut each slice of bread with a 2-in. round cookie cutter or top of a small jar or glass. I try to get two circles out of each piece. Spray both
sides of bread rounds with butter-flavored spray; press into miniature muffin cups coated with cooking spray. Bake at 350° for 10-15 minutes or until golden.
Meanwhile, place garlic cloves on a piece of aluminum foil and pour oil over garlic. Fold foil around garlic and seal tightly. Bake at 350° for 25-30 minutes or until garlic is very soft. When garlic is cool, remove from skins and mash.
In a bowl, beat cream cheese, butter, chives and salt until smooth. Add garlic; beat until combined. Put rounded teaspoonfuls of cream cheese mixture into each bread cup. Garnish with extra chives.
It's easy to make ahead; just fill the cups right before serving. I keep the cream cheese mixture in a zip top bag in the fridge, then cut a small corner off of the bottom and use it to pipe in the filling when I'm ready. The empty bread cups store well airtight on the counter for a day or two.
1 loaf (about 24 slices) white bread
butter-flavored spray
6 to 8 unpeeled garlic cloves
1 tablespoon olive oil
1 package (8 ounces) light or reduced-fat cream cheese
2 tablespoons butter
2 teaspoons minced chives
1/4 teaspoon salt
Flatten each bread slice lightly with your hand or a rolling pin. Cut each slice of bread with a 2-in. round cookie cutter or top of a small jar or glass. I try to get two circles out of each piece. Spray both
sides of bread rounds with butter-flavored spray; press into miniature muffin cups coated with cooking spray. Bake at 350° for 10-15 minutes or until golden.
Meanwhile, place garlic cloves on a piece of aluminum foil and pour oil over garlic. Fold foil around garlic and seal tightly. Bake at 350° for 25-30 minutes or until garlic is very soft. When garlic is cool, remove from skins and mash.
In a bowl, beat cream cheese, butter, chives and salt until smooth. Add garlic; beat until combined. Put rounded teaspoonfuls of cream cheese mixture into each bread cup. Garnish with extra chives.
It's easy to make ahead; just fill the cups right before serving. I keep the cream cheese mixture in a zip top bag in the fridge, then cut a small corner off of the bottom and use it to pipe in the filling when I'm ready. The empty bread cups store well airtight on the counter for a day or two.
Monday, October 25, 2010
Eat like a skinny person
Most people think fitness pros never have to worry about their weight. Not true. Both times I had babies I gained almost 70 pounds (not a typo), and I was bulimic for years, using unhealthy ways to lose weight as a teen and in college.
So because I love Doritos as much as the next person, I want to share one of the best tips anyone ever gave me:
Eat like a skinny person.
To me this means that before I eat anything, I should ask myself "Would a skinny person eat this?" The half pint of ice cream...would a S.P. eat it? Probably not, probably something more like a bowl full of berries. Coke with lunch? Prob not, maybe water, ice tea, or even diet coke. Fast food burger and fries? More like salad with grilled chicken and light dressing. Drench something in cheese? Doesn't sound like something a skinny person would do.
You get the idea...whatever the stereotypical skinny person in your mind wouldn't eat, you don't eat it either.
So because I love Doritos as much as the next person, I want to share one of the best tips anyone ever gave me:
Eat like a skinny person.
To me this means that before I eat anything, I should ask myself "Would a skinny person eat this?" The half pint of ice cream...would a S.P. eat it? Probably not, probably something more like a bowl full of berries. Coke with lunch? Prob not, maybe water, ice tea, or even diet coke. Fast food burger and fries? More like salad with grilled chicken and light dressing. Drench something in cheese? Doesn't sound like something a skinny person would do.
You get the idea...whatever the stereotypical skinny person in your mind wouldn't eat, you don't eat it either.
Tuesday, October 19, 2010
Peep!
Just found out that one of my favorites, marshmallow peeps, have under 100 calories for the whole 6 pack of Halloween themed pumpkin shaped ones. Woo hoo! I love them after they are left open on the counter overnight...mmmm.....stale peeps; a yummy treat with no guilt!
Monday, October 11, 2010
3500
3500 calories equals 1 pound. To lose weight, you need a negative intake of 500 calories per day. How? Eat less calories (not eat less food, but less calories; eating primarily whole foods including lots of produce is a good way to do it), and/or burn more calories. Work out, take the stairs, walk, dance, move move, move!
It's not rocket science, but it is basic math. I'm just glad it's not algebra, or I'd be screwed.
It's not rocket science, but it is basic math. I'm just glad it's not algebra, or I'd be screwed.
Sunday, October 10, 2010
Thursday, September 16, 2010
Gingersnaps
Are these healthy? No. Are they ridiculously good? Yes. Sometimes you just want a cookie, dammit.
My sister-in-law Tracy gave me this recipe years ago, and it rocks.
2¼ cup flour
1 cup brown sugar
3/4 cup butter
¼ cup molasses
1 egg
1 tsp each:
baking soda
baking powder
ginger
cinnamon
½ tsp. cloves (or dash nutmeg)
sugar
Lightly whisk together flour, baking powder, baking soda, & spices.
Cream together butter, brown sugar, molasses, & egg.
Stir in flour mixture.
Roll in to 1” balls, press in to sugar.
Bake at 375 for 8-10 minutes.
My sister-in-law Tracy gave me this recipe years ago, and it rocks.
2¼ cup flour
1 cup brown sugar
3/4 cup butter
¼ cup molasses
1 egg
1 tsp each:
baking soda
baking powder
ginger
cinnamon
½ tsp. cloves (or dash nutmeg)
sugar
Lightly whisk together flour, baking powder, baking soda, & spices.
Cream together butter, brown sugar, molasses, & egg.
Stir in flour mixture.
Roll in to 1” balls, press in to sugar.
Bake at 375 for 8-10 minutes.
Sunday, September 12, 2010
Suckin' Much
An article in the paper today said Napa County has the highest rate of obesity in the Bay Area. A little part of my soul cried when I read it; that sucks! We need to change it. Don't be a a part of that statistic. If you are, you have the power to change it. Start now.
Friday, September 10, 2010
Ginger Sauce
There is a Japanese restaurant I LOVE that makes this savory bowl of yum. It's a wonderful dipping sauce for any protein or veggie (I adore it with grilled shrimp), or thin it out with a little water and use it as a salad dressing. It's got practically zilch in calories, but such a treat!
In a blender combine:
1/2 cup soy sauce
1/4 cup rice wine vinegar
1/4 cup chopped yellow or white onion
small piece (1-2 inches long) ginger, peeled
Done. How easy was that?!?
In a blender combine:
1/2 cup soy sauce
1/4 cup rice wine vinegar
1/4 cup chopped yellow or white onion
small piece (1-2 inches long) ginger, peeled
Done. How easy was that?!?
Thursday, September 9, 2010
Oat Waffles
Healthier than frozen waffles, and easier than you think.
1cup flour
4 tsp baking powder
1 Tbsp sugar
1 cup oat flour*
1/2 tsp salt
2 eggs
1 3/4 cups low fat or fat free milk
2 Tbsp canola oil
1 tsp vanilla extract
Combine the first 5 ingredients in a bowl. In another bowl combine the next 4 ingredients; mix the wet ingredients in to the dry ingredients until just combined. Pour by 1/2 cupfuls on to a preheated waffle iron. Bake according to manufacturer's instructions until golden brown.
Makes 8 waffles.
*To make oat flour grind 1 1/4 cups uncooked oatmeal in a food processor or blender until it looks like flour (powder -y, if you will)
1cup flour
4 tsp baking powder
1 Tbsp sugar
1 cup oat flour*
1/2 tsp salt
2 eggs
1 3/4 cups low fat or fat free milk
2 Tbsp canola oil
1 tsp vanilla extract
Combine the first 5 ingredients in a bowl. In another bowl combine the next 4 ingredients; mix the wet ingredients in to the dry ingredients until just combined. Pour by 1/2 cupfuls on to a preheated waffle iron. Bake according to manufacturer's instructions until golden brown.
Makes 8 waffles.
*To make oat flour grind 1 1/4 cups uncooked oatmeal in a food processor or blender until it looks like flour (powder -y, if you will)
Watermelon Limeade
Watermelon was on sale today, it made me think of this crazy good, refreshing drink.
1 seedless watermelon (about 6 pounds), cut in to chunks
3/4 cup lime juice (10 - 12 limes)
2 - 4 Tbsp. sugar
ice
Using a blender, puree the lime juice and watermelon together, working in batches. Pour the puree in to a pitcher, stir in 2 Tbsp. of sugar until dissolved; add more to taste if needed. Serve over ice, it looks gorgeous garnished with fresh lime slices and mint leaves.
If you prefer a thinner consistency or more subtle taste, you can dilute it with water.
1 seedless watermelon (about 6 pounds), cut in to chunks
3/4 cup lime juice (10 - 12 limes)
2 - 4 Tbsp. sugar
ice
Using a blender, puree the lime juice and watermelon together, working in batches. Pour the puree in to a pitcher, stir in 2 Tbsp. of sugar until dissolved; add more to taste if needed. Serve over ice, it looks gorgeous garnished with fresh lime slices and mint leaves.
If you prefer a thinner consistency or more subtle taste, you can dilute it with water.
Saturday, September 4, 2010
Peanut Butter Popcorn Treats
Put these puppies in your kid's school lunch for big smiles! (Grown ups think they rock, too.) Made with whole grain popcorn, it's a yummy alternative to a familiar treat. Watch out, they're addicting.
6 cups air popped popcorn
1 Tbsp butter
¼ cup peanut butter (smooth or chunky)
8 oz. (about ¾ of a regular sized bag) marshmallows
Over medium heat, melt together butter and marshmallows, stirring constantly. As marshmallows begin to melt, add peanut butter and stir until melted in. Remove from heat. Slowly stir in popcorn until well coated. Pour in to a greased 9” X 13” pan. Let cool before cutting in to squares.
6 cups air popped popcorn
1 Tbsp butter
¼ cup peanut butter (smooth or chunky)
8 oz. (about ¾ of a regular sized bag) marshmallows
Over medium heat, melt together butter and marshmallows, stirring constantly. As marshmallows begin to melt, add peanut butter and stir until melted in. Remove from heat. Slowly stir in popcorn until well coated. Pour in to a greased 9” X 13” pan. Let cool before cutting in to squares.
Tuesday, August 31, 2010
Bean Dip
Quick and easy, make this dip as spicy (or not) as you like. Leftovers make killer burritos the next day.
1 can (15 oz) pinto beans, drained and rinsed
2-3 cloves garlic
1/4 cup cheddar cheese
2 Tbsp. dried or fresh minced onion
1/2 tsp. cumin
1 Tbsp. olive oil
3-4 Tbsp. hot sauce (or to taste)
Combine all ingredients in a food processor or blender and process until smooth. Heat over medium, stirring often, until bubbling. Or throw it in the micro for 3 minutes on high. stirring halfway through.
Serve hot and sprinkled with a little more cheddar.
Yum!
1 can (15 oz) pinto beans, drained and rinsed
2-3 cloves garlic
1/4 cup cheddar cheese
2 Tbsp. dried or fresh minced onion
1/2 tsp. cumin
1 Tbsp. olive oil
3-4 Tbsp. hot sauce (or to taste)
Combine all ingredients in a food processor or blender and process until smooth. Heat over medium, stirring often, until bubbling. Or throw it in the micro for 3 minutes on high. stirring halfway through.
Serve hot and sprinkled with a little more cheddar.
Yum!
Pretty Pictures
About to have your own photo op? Do push ups and squats right before to help give muscles a harder, more toned look. Trust me, it totally works.
Tuesday, August 24, 2010
Asparagus Guacamole
This recipe was a huge score for me, as I am not an avocado fan. Even if you are, give this a try. It's fabulous, different, always a hit, and people can never guess the main ingredient. Maybe you could add margaritas and make a drinking game out of the guessing! Just a thought...
1 lb. fresh asparagus, cut in to 1 inch pieces, steamed or boiled until soft
1 small red onion, chopped
2 cloves of garlic
1 small tomato, seeded and chopped
2 & 1/2 Tbsp. plain low or fat free yogurt
1 & 1/2 Tbs. lemon juice
1/2 tsp. salt
1 tsp. minced fresh parsley
1/2 tsp. chili powder
5-10 drops Tabasco or other hot sauce
Place cooked asparagus, onion, and garlic in a food processor blender and process until smooth. combine remaining ingredients in a bowl, and stir in to the asparagus mixture until blended. Serve with tortilla chips or raw veggies.
1 lb. fresh asparagus, cut in to 1 inch pieces, steamed or boiled until soft
1 small red onion, chopped
2 cloves of garlic
1 small tomato, seeded and chopped
2 & 1/2 Tbsp. plain low or fat free yogurt
1 & 1/2 Tbs. lemon juice
1/2 tsp. salt
1 tsp. minced fresh parsley
1/2 tsp. chili powder
5-10 drops Tabasco or other hot sauce
Place cooked asparagus, onion, and garlic in a food processor blender and process until smooth. combine remaining ingredients in a bowl, and stir in to the asparagus mixture until blended. Serve with tortilla chips or raw veggies.
Thursday, August 19, 2010
NOT SKINNY!
Dear lovely friends, clients, students, & readers,
Thin/skinny is not the same as fit/healthy. You'd be amazed at how many people don't realize this. It is, however, the complete truth. I know a lot of people that are size 10+, and very fit with a healthy range of body fat, and size 2's that are not. I have seen a size 2 with enough body fat (vs.muscle) to have almost half of their body weight be unhealthy fat! Please readjust your thinking if needed. I have been frustrated by this misconception for years. Go for fit, not skinny!
This has been my personal public service announcement for the day.
Thank you.
Thin/skinny is not the same as fit/healthy. You'd be amazed at how many people don't realize this. It is, however, the complete truth. I know a lot of people that are size 10+, and very fit with a healthy range of body fat, and size 2's that are not. I have seen a size 2 with enough body fat (vs.muscle) to have almost half of their body weight be unhealthy fat! Please readjust your thinking if needed. I have been frustrated by this misconception for years. Go for fit, not skinny!
This has been my personal public service announcement for the day.
Thank you.
Tuesday, August 17, 2010
Personal Training
It's that time of year again, yay school! The kids are back to teachers and texts, which means I'm back to personal training. All sessions are held privately in Napa, home visit appointments are made by referral only. Ready to get in better shape? Let's go!
Because people are still having a tough time in this economy, I am continuing to let people share sessions, up to three people per group for the same hourly fee as one. Having a healthy body and feeling good about yourself should never be out of reach.
Available time slots are limited, talk to you soon!
Because people are still having a tough time in this economy, I am continuing to let people share sessions, up to three people per group for the same hourly fee as one. Having a healthy body and feeling good about yourself should never be out of reach.
Available time slots are limited, talk to you soon!
Monday, August 16, 2010
Hummus
I love hummus! It's fast, flavorful, full of fiber and heart friendly fat. Try it as a dip or sandwich spread, yummy!
2 cans garbanzo beans or chick peas, drained and rinsed
1/4 cup tahini (sesame paste, in most grocery stores)
3 Tbs. olive oil, plus drizzle for garnish
1 1/2 Tbs. lemon juice
1 - 2 large garlic cloves, depending on preference
1/2 tsp. salt
paprika & chopped parsley (dried works) for garnish
Puree all but garnish until smooth. Sprinkle lightly with paprika and parsley, drizzle with olive oil. Serve with pita wedges, veggies, crackers, or as a spread.
2 cans garbanzo beans or chick peas, drained and rinsed
1/4 cup tahini (sesame paste, in most grocery stores)
3 Tbs. olive oil, plus drizzle for garnish
1 1/2 Tbs. lemon juice
1 - 2 large garlic cloves, depending on preference
1/2 tsp. salt
paprika & chopped parsley (dried works) for garnish
Puree all but garnish until smooth. Sprinkle lightly with paprika and parsley, drizzle with olive oil. Serve with pita wedges, veggies, crackers, or as a spread.
Friday, August 13, 2010
Monday, August 9, 2010
Extra Basil
If you have too much basil to use, save it for later. My Italian godmother, the incomparable Lee Morello, taught my mom, and she taught me.
Wash the leaves and put them in a food processor (a blender works) with a little olive oil, enough to make a smooth paste. Put the puree in ice cube trays and freeze. Put the cubes in a zip lock and pull them out whenever you need. For pesto, Lee sautes a little chopped garlic in olive oil, then adds the frozen cubes to the hot mix to defrost, then continues on from there. That technique works great for lots of recipes, actually.
Wash the leaves and put them in a food processor (a blender works) with a little olive oil, enough to make a smooth paste. Put the puree in ice cube trays and freeze. Put the cubes in a zip lock and pull them out whenever you need. For pesto, Lee sautes a little chopped garlic in olive oil, then adds the frozen cubes to the hot mix to defrost, then continues on from there. That technique works great for lots of recipes, actually.
Wednesday, August 4, 2010
Low(er) Fat Pesto
Just as tasty as the full fat variety, you'll never miss it! My daughter is a pesto freak, we make this a lot.
1 1/2 cup fresh basil leaves
2-5 cloves peeled garlic, depending on how garlic-ky you like it
1/4 cup pine nuts or walnuts
1/4 cup grated Parmesan (that stuff in a can will not cut it here)
2 Tbsp. olive oil (good stuff if you've got it, but I've even used canola in a pinch, so don't sweat it)
pinch sugar (optional)
Blend everything but the juice and oil in a food processor of blender; slowly drizzle in juice then oil, pureeing until you reach your desired consistency.
1 1/2 cup fresh basil leaves
2-5 cloves peeled garlic, depending on how garlic-ky you like it
1/4 cup pine nuts or walnuts
1/4 cup grated Parmesan (that stuff in a can will not cut it here)
2 Tbsp. olive oil (good stuff if you've got it, but I've even used canola in a pinch, so don't sweat it)
pinch sugar (optional)
Blend everything but the juice and oil in a food processor of blender; slowly drizzle in juice then oil, pureeing until you reach your desired consistency.
Salty Sweet
I love a salty sweet combo, and I think my favorite salty sweet snack deserves some props. Special K Chocolatey Pretzel Bar, I love you. You are salty, you are sweet, you are crunchy, you are chewy. At only 90 calories, you are totally guilt free, yet delight my taste buds like candy bars when I was a kid. For these reasons I am faithfully keeping you in my pantry, and sometimes my purse. Where have you been all my life?
(By the by, I am in no way paid to endorse these or any other Special K product. These are just so good that as I was looking at the empty wrapper of the one I had just ate, I thought, people need to know about these! Although the Special K people can feel free to hook me up any time they'd like. I find their chocolate bar cereal delightful too. Oh, and I love presents.)
(By the by, I am in no way paid to endorse these or any other Special K product. These are just so good that as I was looking at the empty wrapper of the one I had just ate, I thought, people need to know about these! Although the Special K people can feel free to hook me up any time they'd like. I find their chocolate bar cereal delightful too. Oh, and I love presents.)
Tuesday, August 3, 2010
Love a deal!
I love to get my shop on. Retail therapy? Yep, I'm a fan. But I also live in the real world, with bills to pay, kids to feed, and all that glamorous stuff.
So, I have become what I think to be a talented shopper. I love a good deal so I have teamed up with Amazon.com to find the best fitness and exercise equipment deals and share them with you. Any time something in their exercise and fitness department goes on sale for 70% off or more, it will show up on this blog. See that groovy box on the top left scrolling along that says Wicked Good Deals on top? That's the place. Only things 70% off or more will be included. Good deals? Absolutely! See? I can spot a deal a mile away, and now I wanna share them with you.
So, I have become what I think to be a talented shopper. I love a good deal so I have teamed up with Amazon.com to find the best fitness and exercise equipment deals and share them with you. Any time something in their exercise and fitness department goes on sale for 70% off or more, it will show up on this blog. See that groovy box on the top left scrolling along that says Wicked Good Deals on top? That's the place. Only things 70% off or more will be included. Good deals? Absolutely! See? I can spot a deal a mile away, and now I wanna share them with you.
Roll ups
Lie flat on your back, legs straight, arms straight overhead on the floor. Roll up to a seated position, reaching forward for your toes (try to touch them for a good hamstring stretch while you are at it!). Reverse to return to the starting position. Keep your abs engaged for the best results.
Want to take it up a notch? Hold a dumbbell horizontally with one hand on each end as you perform them.
Want to take it up a notch? Hold a dumbbell horizontally with one hand on each end as you perform them.
Work outs A & B
These are shorter workouts I usually email to clients and people going on vacation from our No-Nonsense Work Out class. Give 'em a try some time.
Workout A:
25 pushups
25 lunges (per leg, alternating, for a total of 50)
25 roll ups
2 of my favorite flow (down dog, plank, crocodile, cobra)
Workout B:
25 pushups
25 dips
3 squats, 30 seconds each; 30 seconds rest in between (or scattered throughout the day)
1 minute plank
1 sun salutation, holding each pose for 3 beats
Workout A:
25 pushups
25 lunges (per leg, alternating, for a total of 50)
25 roll ups
2 of my favorite flow (down dog, plank, crocodile, cobra)
Workout B:
25 pushups
25 dips
3 squats, 30 seconds each; 30 seconds rest in between (or scattered throughout the day)
1 minute plank
1 sun salutation, holding each pose for 3 beats
Gingered Shrimp Bites
If someone has been to a party at my house, or my mother's, they have probably had these bites. I even handed over the recipe and specifically requested someone make them for a baby shower being thrown for me by friends a few years ago. I love them that much. They are healthy, low in calories and fat, full of flavor, and just plain pretty on a platter. Mama-san gets credit for this recipe.
2 Tbsp. rice wine vinegar
1 tsp. sugar
1/2 pound cooked bay (or salad) shrimp
1 English cucumber, thinly sliced
Pickled ginger (found in jars at most grocery stores)
Stir together the sugar and vinegar until dissolved. Mix in shrimp, cover and refrigerate for at least one or up to four hours. Arrange one or two of the marinated shrimp on top of each cucumber slice. Top with a slice of pickled ginger.
Mmmmmmmm, yummy!
2 Tbsp. rice wine vinegar
1 tsp. sugar
1/2 pound cooked bay (or salad) shrimp
1 English cucumber, thinly sliced
Pickled ginger (found in jars at most grocery stores)
Stir together the sugar and vinegar until dissolved. Mix in shrimp, cover and refrigerate for at least one or up to four hours. Arrange one or two of the marinated shrimp on top of each cucumber slice. Top with a slice of pickled ginger.
Mmmmmmmm, yummy!
Monday, August 2, 2010
Golden Granola
OK, this is the one. I'm serious here. If you like granola, you must try this. It is so much better for you than the stuff you get at the store, which is often loaded with fat, sugar, and additives.
I have had so many people tell me it has become one of their house recipes. We get a lot of visitors in Napa, and a lot of my client's and friend's house guests get this for breakfast. And people are usually quite impressed when you tell them you made it yourself. It's up to you whether or not to tell them how easy it is!
In a small bowl combine:
1/4 cup melted butter
1/4 cup honey
1 1/2 tsp. cinnamon
1/2 tsp. salt
In a 9" x 13" baking pan, coated with nonstick spray, combine:
3 cups uncooked oatmeal
3/4cup optional (leave it out if you're not a fan)
1cup chopped nuts, your choice
1/8 cup sesame seeds
1/2 - 1 cup oat bran, wheat bran, wheat germ, or any combo
Stir to coat with butter mixture. Bake at 275 for 50-60 minutes, stirring every 15minutes, until golden brown. Cool, stirring occasionally. If you want to add dried fruit, add it after taking the granola out of the oven.
Done!
I have had so many people tell me it has become one of their house recipes. We get a lot of visitors in Napa, and a lot of my client's and friend's house guests get this for breakfast. And people are usually quite impressed when you tell them you made it yourself. It's up to you whether or not to tell them how easy it is!
In a small bowl combine:
1/4 cup melted butter
1/4 cup honey
1 1/2 tsp. cinnamon
1/2 tsp. salt
In a 9" x 13" baking pan, coated with nonstick spray, combine:
3 cups uncooked oatmeal
3/4cup optional (leave it out if you're not a fan)
1cup chopped nuts, your choice
1/8 cup sesame seeds
1/2 - 1 cup oat bran, wheat bran, wheat germ, or any combo
Stir to coat with butter mixture. Bake at 275 for 50-60 minutes, stirring every 15minutes, until golden brown. Cool, stirring occasionally. If you want to add dried fruit, add it after taking the granola out of the oven.
Done!
Comments
Ok, so my little counter tells me you are reading this...someone has to be, we're up in the 4 digits! (Woo-hoo, thanks, by the way, this is so fun!). And I know it's not just my mom reading, she told me just this morning she hasn't looked at this in a long time. (By the way, what's up with that, Mama-san?)
So hear's my question..does anyone have anything to say? Ask? Anything? I check my comments and there is always a sad little empty box. So, please, talk to me people. Tell me what you want to know. What do you want to say? What do you want to see? Want to know about? Do I sound needy? I don't care, I'm new to the world of blogging, and I wanna hear from you!
So hear's my question..does anyone have anything to say? Ask? Anything? I check my comments and there is always a sad little empty box. So, please, talk to me people. Tell me what you want to know. What do you want to say? What do you want to see? Want to know about? Do I sound needy? I don't care, I'm new to the world of blogging, and I wanna hear from you!
Sunday, August 1, 2010
Dips
This is a dip. Sit on any stable structure, like a coffee table, a strong armless chair, or a park bench like shown here. Lift and move your body forward, so your butt is a few inches from the edge. Bend and straighten your elbows to lift our body up and down.
Do not raise and lower your hips, these are not dips. Keep everything else still, use only your arms. To help you not cheat, put your toes up.
To modify, bend the knees; for more exertion, keep them straight, like Julie here. For even more, lift one leg straight out in front of you; switch legs halfway through. Either way, do them until you can't any more. That's right, do it 'til it burns, baby! Repeat every other day, maybe even on different surfaces at different levels. Feeling hardcore? Do more than one set, try to do it a few times throughout the day. I promise, it will be worth it!
Saturday, July 31, 2010
Post work out drink
Know what the latest research has shown to be the most effective post work out drink? Low fat chocolate milk! Woo hoo, my inner 5 year old is singing with glee!
My own voice
So I am always asking for feedback from my clients, friends, and readers; I want to make this blog as informative and fun as I can. After years of writing for newspapers and magazines, I am used to writing a certain way. Even in my newspaper column I had to watch my P's and Q's, it's just how it is.
I have been reminded of the fact that here I can speak in my own voice, even if it doesn't follow journalism 101. So here goes:
Dear cellulite,
Suck it!
Love,
Me
I have been reminded of the fact that here I can speak in my own voice, even if it doesn't follow journalism 101. So here goes:
Dear cellulite,
Suck it!
Love,
Me
Cheater Buttermilk
Buttermilk is delicious, tangy and indulgent tasting, but I never have it in the fridge. Like, ever. So I make this version I call a cheater.
Using a measuring cup, put in a tablespoon of lemon juice or white vinegar (I've even used apple cider vinegar in a pinch). Fill to the 1 cup line with low fat milk. Let it sit for 5 minutes, it will look like it is all funky and curdled, that's what you want. Use it in the place of buttermilk in your recipes.
That's it! Easy, huh?
Using a measuring cup, put in a tablespoon of lemon juice or white vinegar (I've even used apple cider vinegar in a pinch). Fill to the 1 cup line with low fat milk. Let it sit for 5 minutes, it will look like it is all funky and curdled, that's what you want. Use it in the place of buttermilk in your recipes.
That's it! Easy, huh?
Ranch Dressing
Let's face it, ranch rocks. Yummy as a dressing, a dip, or a marinade, it's a condiment all ages can agree on. But the commercial brands can be loaded with sodium and funky preservatives you can't pronounce, not good.
This mix of spices can be added to fat free or low fat plain yogurt, light sour cream, or my fave, low fat plain Greek yogurt. Make a big batch of the spice mix to keep on hand, and please your palate whenever you want to.
1/4 tsp. garlic powder
pinch of salt (sea salt if you've got it)
1/2 tsp. dried parsley flakes
1/4 tsp. dried onion flakes or onion powder
1/8 tsp. paprika
black or white pepper to taste
pinch of sugar
Mix all ingredients well, then add to 1/4 cup plain yogurt (or whatever you are using). Slowly mix in low fat milk until you get your desired consistency.
Mmmmmmmmmmmm!
*Make buttermilk ranch by thinning with low fat buttermilk instead of regular milk. Don't have any? Check this site for a "cheater" recipe.
This mix of spices can be added to fat free or low fat plain yogurt, light sour cream, or my fave, low fat plain Greek yogurt. Make a big batch of the spice mix to keep on hand, and please your palate whenever you want to.
1/4 tsp. garlic powder
pinch of salt (sea salt if you've got it)
1/2 tsp. dried parsley flakes
1/4 tsp. dried onion flakes or onion powder
1/8 tsp. paprika
black or white pepper to taste
pinch of sugar
Mix all ingredients well, then add to 1/4 cup plain yogurt (or whatever you are using). Slowly mix in low fat milk until you get your desired consistency.
Mmmmmmmmmmmm!
*Make buttermilk ranch by thinning with low fat buttermilk instead of regular milk. Don't have any? Check this site for a "cheater" recipe.
Wednesday, July 21, 2010
7 hours
420 minutes a week of moderate exercise is what it takes to maintain a healthy weight without changing your diet (Journal of the American Medical Association). If you want to lose weight add more exercise, or have less calories. 7 hours a week, or 1 hour a day, aren't you worth at least that?
Super sets are:
Super sets are when you do 2 or more exercises in a row for the same muscle or muscles, with no rest between. Examples: push ups and dips, or squats and lunges.
Super sets are good because...
You burn 33% more calories after doing super sets, opposed to sets when you rest in between. (The Journal of Strength and Conditioning Research) Just saying...
Workout Smarter
Your heart beats about 18 extra beats per minute when you are dehydrated, making you feel more tired (Unniv. of Conn.). This makes for a less effective workout, and if you are gonna do it anyway, don't you want to get the most out of it? It's not always about working harder, sometimes it's about working smarter. Keep that water nearby!
Thursday, July 15, 2010
Black Bean Salsa
This fresh tasting salsa is loaded with nutrients. A cold beer and a generous serving of this healthy treat with tortilla chips (don't forget the baked option!)makes for a lovely way to spend a sunny afternoon.
4 cups chopped ripe tomatoes
2 cups black beans (canned and rinsed are fine, or cooked and cooled)
1 cup finely chopped red onion
1 large fresh jalapeno, finely chopped (seeded for milder salsa, leave the seeds for more heat)
2 Tbsp. chopped fresh parsley (I've used dried in a pinch)
2 cloves garlic, finely chopped
S&P to taste
pinch sugar, optional
6 Tbsp. fresh lime juice
1 Tbsp. olive oil
Combine the first 7 ingredients, season with the S&P. Add juice, oil, and sugar, mix thoroughly. That's it. It's that easy.
Enjoy!
4 cups chopped ripe tomatoes
2 cups black beans (canned and rinsed are fine, or cooked and cooled)
1 cup finely chopped red onion
1 large fresh jalapeno, finely chopped (seeded for milder salsa, leave the seeds for more heat)
2 Tbsp. chopped fresh parsley (I've used dried in a pinch)
2 cloves garlic, finely chopped
S&P to taste
pinch sugar, optional
6 Tbsp. fresh lime juice
1 Tbsp. olive oil
Combine the first 7 ingredients, season with the S&P. Add juice, oil, and sugar, mix thoroughly. That's it. It's that easy.
Enjoy!
Taco Seasoning
You know that stuff you buy in the little packets? This tastes just as good, has less sodium, and no funky additives you can't pronounce. This makes enough for one pound of meat.
Combine:
4 Tbsp. dried onion
1 tsp. cornstarch
1 tsp. ground cumin
1/8 tsp. cayenne pepper
4 tsp. chili powder
1 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. each S&P (optional)
pinch of sugar(optional)
To use:
Brown one pound of ground meat in a pan, drain fat. Add taco seasoning and one cup of water. Bring to a boil, then simmer over medium low until the water has evaporated.
For Fajitas, sprinkle onto cooked sliced chicken breasts, beef, or shrimp (this works best if you leave out the onions). Or mix it with chicken broth, water, beer or white wine for a tasty marinade.
So many uses!
Combine:
4 Tbsp. dried onion
1 tsp. cornstarch
1 tsp. ground cumin
1/8 tsp. cayenne pepper
4 tsp. chili powder
1 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. each S&P (optional)
pinch of sugar(optional)
To use:
Brown one pound of ground meat in a pan, drain fat. Add taco seasoning and one cup of water. Bring to a boil, then simmer over medium low until the water has evaporated.
For Fajitas, sprinkle onto cooked sliced chicken breasts, beef, or shrimp (this works best if you leave out the onions). Or mix it with chicken broth, water, beer or white wine for a tasty marinade.
So many uses!
Tuesday, February 16, 2010
Plated Portion Control
To help with portion control fill your plate like this:
1/2 Produce
1/4 Protein
1/4 Starch
Plates are bigger than they used to be. Make sure to leave at least a 1-inch rim around the edge of your plate where there is no food.
1/2 Produce
1/4 Protein
1/4 Starch
Plates are bigger than they used to be. Make sure to leave at least a 1-inch rim around the edge of your plate where there is no food.
Monday, January 25, 2010
Planks
These are just fabulous for your core and I think should be a part of every one's fitness repertoire. I use a lot of planks in classes and with clients because they work wonderfully. Yay, abs!
A plank is like the top of a push up, except that your hands are lined up underneath your shoulders. Maintain a straight line from heals to head; no butts in the air.
If you'd like to modify, prop your self on your elbows and forearms instead.
Now for the fun part; hold it. You may feel your sides start to shake, don't panic, just say hello to your obliques!
Remember to breathe, and aim for holding the pose for one minute. (Building up to it will probably take some time). Do it three times a week, on non-consecutive days.
These are great for beginners and experienced exercisers alike, and there are so many ways to use them. Watch for more!
A plank is like the top of a push up, except that your hands are lined up underneath your shoulders. Maintain a straight line from heals to head; no butts in the air.
If you'd like to modify, prop your self on your elbows and forearms instead.
Now for the fun part; hold it. You may feel your sides start to shake, don't panic, just say hello to your obliques!
Remember to breathe, and aim for holding the pose for one minute. (Building up to it will probably take some time). Do it three times a week, on non-consecutive days.
These are great for beginners and experienced exercisers alike, and there are so many ways to use them. Watch for more!
Friday, January 22, 2010
Ouch, get the RICE!
There's an acronym commonly used in the fitness world after an injury. If you've gone too far, or a muscle has decided to rebel, try giving that area a little RICE.
R - rest
I - ice
C - compress
E - elevate
Remember, you know your body better than anyone else. Use your best judgement and get thee to the doctor, if needed. For myself, more often that not, RICE has done the trick.
R - rest
I - ice
C - compress
E - elevate
Remember, you know your body better than anyone else. Use your best judgement and get thee to the doctor, if needed. For myself, more often that not, RICE has done the trick.
Wednesday, January 20, 2010
Easy Portion Control
Anyone that knows me knows I love my ice cream. One of the ways I keep it in check is by always eating it out of a regular sized coffee mug (not the big mama-jamas I pour my caffeine in to). Same goes for cereal, chips or popcorn to nibble on; anything that would normally go in a bowl gets sized down to the coffee mug.
The same works with plates, a salad plate vs. a dinner plate. Case in point, crab cakes. I made some and had two for lunch yesterday. Two crab cakes on a dinner plate look sad and tiny, the same two on a salad plate look much more robust and satisfying. It's a head game, I know, but one that makes for an easy win.
The same works with plates, a salad plate vs. a dinner plate. Case in point, crab cakes. I made some and had two for lunch yesterday. Two crab cakes on a dinner plate look sad and tiny, the same two on a salad plate look much more robust and satisfying. It's a head game, I know, but one that makes for an easy win.
Tuesday, January 19, 2010
Commercial Workouts
Do you ever feel like you don't have the time to work out, but you can squeeze in an episode of, say, Oprah? Me, too. That's when I turn to what I call the "commercial workout". During every commercial break of a one hour show, do 25 of each of the following.
1. jumping jacks
2. squats
3. push ups (regular or modified)
4. double crunches (-instead of starting crunches with your knees bent and flat on the floor, knees are bent at a 90-degree angle, with the tops of the shins parallel to the floor. As you perform a crunch, bring your knees towards your face, butt lifting off of the floor. Return to starting position; that's one rep. It's sort of like curling in to a ball and releasing.)
By the end of your show, you will have performed at least 100 of each, with a nice big break between sets. Not bad for TV time!
1. jumping jacks
2. squats
3. push ups (regular or modified)
4. double crunches (-instead of starting crunches with your knees bent and flat on the floor, knees are bent at a 90-degree angle, with the tops of the shins parallel to the floor. As you perform a crunch, bring your knees towards your face, butt lifting off of the floor. Return to starting position; that's one rep. It's sort of like curling in to a ball and releasing.)
By the end of your show, you will have performed at least 100 of each, with a nice big break between sets. Not bad for TV time!
Monday, January 18, 2010
Eat a Rainbow
Most people know 5-9 servings of produce is the daily goal. Get more bang for your nutrient buck by eating a rainbow every day, making sure to eat at least one serving of each of the five colors below.
Red (ex., strawberries, cherries, radishes, tomatoes, red peppers)
Orange (ex., oranges, pumpkin, butternut squash, carrots, sweet potatoes)
Yellow (ex., banana, yellow squash, lemon, yellow peppers)
Green (ex., zucchini, spinach, asparagus, green beans, romaine lettuce)
Purple (ex., blueberries, blackberries, plums, eggplant, red cabbage, even though red is in the name)
Red (ex., strawberries, cherries, radishes, tomatoes, red peppers)
Orange (ex., oranges, pumpkin, butternut squash, carrots, sweet potatoes)
Yellow (ex., banana, yellow squash, lemon, yellow peppers)
Green (ex., zucchini, spinach, asparagus, green beans, romaine lettuce)
Purple (ex., blueberries, blackberries, plums, eggplant, red cabbage, even though red is in the name)
Sunday, January 17, 2010
Daddy's Mama's Potato Soup
Today is a gray, rainy day in the Napa Valley, and it calls for soup. This was one of my dad's favorites; mine too. Healthy, yummy, it hits the spot on a cold day like this.
2 Tbs. olive oil
4 cloves minced garlic
1 cup finely chopped onion
3 medium tomatoes, peeled & chopped
1/2 cup chopped green chiles
1 Tbs. flour
2 quarts hot chicken or vegetable broth
2 1/2 cup peeled, chopped (bite-sized) potatoes
2tsp. salt
1tsp.pepper
2 carrots, thinly sliced
1thinly sliced medium zucchini
jack cheese, cubed, for garnish
Heat oil in a 3-qt. saucepan, add the next 4 ingredients and saute for 3 minutes. Continue stirring as you pour in the hot broth. Add potatoes and S&P. Cover and simmer on Low for 15 minutes. Add carrots and zucchini and cook (at least) another 15 minutes,until potatoes are tender.
To serve, put cubed jack cheese in the bottom of each bowl and ladle the soup over the top of it.
Comfort food, ahhhh.......
2 Tbs. olive oil
4 cloves minced garlic
1 cup finely chopped onion
3 medium tomatoes, peeled & chopped
1/2 cup chopped green chiles
1 Tbs. flour
2 quarts hot chicken or vegetable broth
2 1/2 cup peeled, chopped (bite-sized) potatoes
2tsp. salt
1tsp.pepper
2 carrots, thinly sliced
1thinly sliced medium zucchini
jack cheese, cubed, for garnish
Heat oil in a 3-qt. saucepan, add the next 4 ingredients and saute for 3 minutes. Continue stirring as you pour in the hot broth. Add potatoes and S&P. Cover and simmer on Low for 15 minutes. Add carrots and zucchini and cook (at least) another 15 minutes,until potatoes are tender.
To serve, put cubed jack cheese in the bottom of each bowl and ladle the soup over the top of it.
Comfort food, ahhhh.......
Friday, January 15, 2010
Plank jacks
For a move that will blow your mind and blast your abs, try the plank jack.
You'll feel these all over, but they are especially fantastic for that harder to reach section below the belly button, which I fondly refer to as the pooch.
-Start down in a plank position (like the top of a push up); hands are lined up under your shoulders and feet are close together. Keep your body in a straight line from head to heels, no butts in the air, remember, your body should look like a plank, not a mountain...
-Now for the fun; jump your legs out and in as if you were doing jumping jacks, keeping that nice straight body line to your plank.
Start with one set of 10-15, and build from there.
Enjoy!
You'll feel these all over, but they are especially fantastic for that harder to reach section below the belly button, which I fondly refer to as the pooch.
-Start down in a plank position (like the top of a push up); hands are lined up under your shoulders and feet are close together. Keep your body in a straight line from head to heels, no butts in the air, remember, your body should look like a plank, not a mountain...
-Now for the fun; jump your legs out and in as if you were doing jumping jacks, keeping that nice straight body line to your plank.
Start with one set of 10-15, and build from there.
Enjoy!
Thursday, January 14, 2010
Walking Work Outs
Walking is an effective type exercise, that happens to be crazy convenient; you can do it anywhere and really only need a good pair of shoes. To make your walks even more effective, try adding intervals to bring that heart rate up. Make your metabolism happy today!
A thirty minute walk breaks down like this:
5 minutes: warm up at a moderate pace
2 minutes: as fast as you can; a fast walk, a light jog, or even a run
1 minute: back down to that moderate pace you used to warm up
2 minutes: as fast as you can
1 minute: moderate pace
-continue alternating between the two for 20 minutes-
5 minutes- moderate pace to cool down
(Adapt these patterns for longer or shorter walks, being sure to always include that 5 minute warm up and cool down.)
Walk on!
A thirty minute walk breaks down like this:
5 minutes: warm up at a moderate pace
2 minutes: as fast as you can; a fast walk, a light jog, or even a run
1 minute: back down to that moderate pace you used to warm up
2 minutes: as fast as you can
1 minute: moderate pace
-continue alternating between the two for 20 minutes-
5 minutes- moderate pace to cool down
(Adapt these patterns for longer or shorter walks, being sure to always include that 5 minute warm up and cool down.)
Walk on!
Wednesday, January 13, 2010
Crazy Good Pancakes
Buttermilk Pancakes
(Don't pass these up if you don't have buttermilk! See how to improvise at the end of the recipe. These are adapted from a recipe I saw in Sunset magazine years ago, and they are absolutely fabulous, fluffy, and delicious.)
In one bowl whisk together:
2 cups flour
2 Tbs. sugar
4 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
In another whisk together:
2 cups buttermilk
4 Tbs. melted butter
1 tsp. vanilla
2 lightly beaten eggs
Pour the liquid mixture in to the flour mixture and combine; do not over mix.
Let the batter sit while you heat a pan over medium heat (I like cast iron for these). Add a touch of butter to the hot pan and pour in pancakes after foaming subsides. Cook until bubbles begin breaking in the middle, then flip and cook until done.
Add that touch of butter for each batch.
*faux buttermilk: put 2 Tbs. lemon juice or cider vinegar (white in a pinch) in a measuring cup, fill to the 2 cup level with low or non fat milk. Let sit for 5 minutes then use in recipe.
(Don't pass these up if you don't have buttermilk! See how to improvise at the end of the recipe. These are adapted from a recipe I saw in Sunset magazine years ago, and they are absolutely fabulous, fluffy, and delicious.)
In one bowl whisk together:
2 cups flour
2 Tbs. sugar
4 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
In another whisk together:
2 cups buttermilk
4 Tbs. melted butter
1 tsp. vanilla
2 lightly beaten eggs
Pour the liquid mixture in to the flour mixture and combine; do not over mix.
Let the batter sit while you heat a pan over medium heat (I like cast iron for these). Add a touch of butter to the hot pan and pour in pancakes after foaming subsides. Cook until bubbles begin breaking in the middle, then flip and cook until done.
Add that touch of butter for each batch.
*faux buttermilk: put 2 Tbs. lemon juice or cider vinegar (white in a pinch) in a measuring cup, fill to the 2 cup level with low or non fat milk. Let sit for 5 minutes then use in recipe.
Tuesday, January 12, 2010
3 Types of Push ups
These are my 3 favorite types of push ups:
Basic: Space your hands so that when you lower your body your elbows form a 90-degree angle
Diamond: Make a diamond with your thumbs and index fingers. Place hands on the floor so that when you lower your body, your nose is headed towards the center of the diamond
Military Press: Hands are lined up underneath your shoulders. As you lower your body bring your elbows in, so they are close to your rib cage
-For all 3: Keep your body straight like a board and feet close together.
-Modified options:
1) place your hands on a counter top or wall instead of the floor
2) perform push ups on your knees; I have clients cross their ankles and keep them up off of the floor
Start with one set of 10-15 of each; build up to 3 sets of each, rotating through the different styles.
Tomorrow...pancakes!
Basic: Space your hands so that when you lower your body your elbows form a 90-degree angle
Diamond: Make a diamond with your thumbs and index fingers. Place hands on the floor so that when you lower your body, your nose is headed towards the center of the diamond
Military Press: Hands are lined up underneath your shoulders. As you lower your body bring your elbows in, so they are close to your rib cage
-For all 3: Keep your body straight like a board and feet close together.
-Modified options:
1) place your hands on a counter top or wall instead of the floor
2) perform push ups on your knees; I have clients cross their ankles and keep them up off of the floor
Start with one set of 10-15 of each; build up to 3 sets of each, rotating through the different styles.
Tomorrow...pancakes!
Why Push ups and Pancakes?
Why push ups and pancakes? Because I am a big fan of both.
My name is Kristin and I've been a Certified Personal Trainer for more than twelve years. I have been teaching fitness classes (body sculpting, circuit training, cardio kickboxing and more) for almost twenty years, and my first "real job" after college was as a nutrition consultant. I wrote a weekly column, "Healthy Living", for the Napa Valley Register for five years. Except for some freelance writing, my entire professional life has revolved around fitness and helping people live healthier lifestyles.
Now for the pancakes part. I love them, preferably with melted butter and sugar on top...mmm.... That's right, I am a fitness pro and if loving pancakes is wrong, I don't wanna be right. And it's not just pancakes, get between me and my ice cream at your own risk. As far as I am concerned, nothing is ever forbidden, everything is okay in moderation. It's all about balance.
Personal trainers are not perfect. I have met many people who assume that all trainers work out seven days a week and eat only fish and steamed veggies. Ha! I am a wife, mother, daughter, granddaughter, sister, auntie, cousin, trainer, teacher, writer, and friend. I am way too busy to even think about being perfect. I gained 60-70 (not a typo) both times I was pregnant. I think it made me a better trainer, because I've had to lose weight and get back in shape just like my clients.
My life and career have taught me quite a bit about fitness, exercise, health, nutrition, and weight loss, and that is what I am going to share in this blog. I love push ups and I love pancakes, and right here you'll find a little bit of both.
My name is Kristin and I've been a Certified Personal Trainer for more than twelve years. I have been teaching fitness classes (body sculpting, circuit training, cardio kickboxing and more) for almost twenty years, and my first "real job" after college was as a nutrition consultant. I wrote a weekly column, "Healthy Living", for the Napa Valley Register for five years. Except for some freelance writing, my entire professional life has revolved around fitness and helping people live healthier lifestyles.
Now for the pancakes part. I love them, preferably with melted butter and sugar on top...mmm.... That's right, I am a fitness pro and if loving pancakes is wrong, I don't wanna be right. And it's not just pancakes, get between me and my ice cream at your own risk. As far as I am concerned, nothing is ever forbidden, everything is okay in moderation. It's all about balance.
Personal trainers are not perfect. I have met many people who assume that all trainers work out seven days a week and eat only fish and steamed veggies. Ha! I am a wife, mother, daughter, granddaughter, sister, auntie, cousin, trainer, teacher, writer, and friend. I am way too busy to even think about being perfect. I gained 60-70 (not a typo) both times I was pregnant. I think it made me a better trainer, because I've had to lose weight and get back in shape just like my clients.
My life and career have taught me quite a bit about fitness, exercise, health, nutrition, and weight loss, and that is what I am going to share in this blog. I love push ups and I love pancakes, and right here you'll find a little bit of both.
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