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

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?

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.

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!

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!

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!