french onion soup

French Onion Soup

2-3 large yellow onions, peeled, sliced

2 T Vegetable oil, margarine

Vegetable Stock

Worcestershire Sauce or Soy

Salt, Pepper, Thyme, Rosemary, & Sugar (if not using sweet onions)

1-2 T barley flour

water

Whole Wheat French bread

Cheese (white)

Caramelize onions in a pan of oil over heat. Add sugar, barley flour, then de-glaze pan with broth and Worcestershire sauce. Transfer soup to a pot. Add the spices and water. Bring to a boil and simmer for one half hour. Taste. If you need more seasoning add to your taste.

Toast a slice of french bread. Ladle soup into a ramekin or oven safe bowl. Place french bread on the surface and sprinkle cheese. Place ramekin on a baking sheet or pan, broil until cheese is melted. Sprinkle parsley for garnish. Serve. Enjoy.

90 day abs...fire!

Let's go! stop talking about it and make it happen. For those who have been on the journey with me, let's make it a little more challenging. I'm increasing my weight from 15 to 17.5. Don't be a baby...work it!

3 miles a day run to start and take it to the head! 

Eat clean and drink plenty of water. Don't let the holiday put you out to pasture. Summer bodies are made in the winter.

professional looking budget friendly french manicure

You will need: at least one base and/or top coat, clear label or tape, white and nude polish of your choice

Suggested use: fine grade quick dry & no chip top coat. Sally Hansen #110, #120

Cut label or tape to make nail form.

Remove old polish.

Buff and file nails to your desire.

Apply base coat and allow it to dry.

Apply nail form to each nail.

Polish tip with white polish and allow it to dry before removing strip. Seal upper edge of white tip with a slightly thin coat of base polish. Allow to dry before applying a thin coat of nude/neutral pink polish. Allow to dry. Seal with no-chip top coat. Wait a few minutes, and then apply your dry fast top coat.

Your dry-fast will allow you to resume activity without blemishing your beautiful nails.

If you take your time you will surely be pleased with the results. Protect your beautiful French manicure with a thin layer of top coat every 2-3 days to keep it looking professionally finished.

Wear it well!

30 days of thanks challenge

"In all things, give thanks for this is the will of God in Christ Jesus for you." 1 Thessalonians 5:18.
I am often told that my attitude is always a positive one. There are times that I can recall that I may not seem to be positive. I strive to be positive. The energy is pleasant and it helps to have a clearer mind, open heart, and an obedient self.

My glass is always half full. I chose this a long time ago. As a teenager I discovered for the first time that people will not always be true. They will lie, cheat, and steal. Their behavior should not change you or what God has in His plans for you. Those around you will appear to be living life abundantly, but their spirit is haunted. They live in a perpetual fear. This is not the same as receiving discernment. Living a facade is living but it's not a happy existence.

I am thankful each day for the good and the bad. I have learned from it all. This month as Thanksgiving is designed to reflect on our blessings, I challenge you to find at least one thing each day to give thanks.

phase II : 60 day abs

yes! Here we go. In the grand tradition of P90x, let's reboot the 30 Day Abs. It was met with measurable success so let's keep it going. A lot of people started the challenge and fell off when the going got rough. I predict they made it to the first day off and couldn't swim upstream to resume the challenge on day 5.

That's okay! We're moving and we're losing you, literally. Your weight will not stop this train from rolling. We're taking the party all the way to the end of the year. The holidays will not keep us from tightening our guts and rocking the sexy right into the New Year.

Do what you can...get in where you fit in.

Now...for the winners who built an enormous base, we're taking it up a notch. I call it Abs on Steroids. Last month, I used a variation of 8-10 lb. dumb bells for the sit ups. This round I'm rising to the challenge of a 15 lb. dumb bell. Also:

25 + scheduled repetitions
60 + seconds of plank time

We can do it! Let's go!

30 day ab challenge...check in!

Day 24...this was meant to be an encouraging word for those who followed the 30 Day Ab Challenge, either by commenting or actively participating. 

Many have asked about the results. This is not a sprint to the finish. It is a marathon. If you don't use it, you lose it. The work stops when your heart stops.

Exercise is a physical task, and physical tasks make up a very small portion of what makes changes take place...20%.

Yes. Abdominal/s are formed in the kitchen. 80% of the effort resides with what you put into your mouth.

Many of us still believe that a little effort will produce enormous results, and then you don't have to do it anymore. This is the Chewbacca defense. In other words, it is totally illogical to think that way.

What did I already know? A strong core improves your posture.

What did I observe? It's a work in progress. My back (which I strained 3 months ago) is stronger and functions like a new back. The range of motion has returned and this is partially due to the challenge, but mostly due to pressing through the recuperation phase, post-injury.

Why bother? This was an exercise in 'training' effort. That is what a challenge does. It's a high dose of medicine, like a booster shot. You get out of it what you put into it. Like running, weight training (upper and lower), cycling, skiing, swimming, yoga, zuumba (just an example, I don't do zuumba...it's boring to me...rather dance naked at home), they are a part of your physical exercise program. They work different parts of your body.

Learn it, apply it.

Was it a struggle to get through it?

I started out on target, then doubled up because realized I needed to do more. The challenge was intense, but it's a guideline. If you can do more, you do more, so I did more!

Sometimes, it’s about working it until failure! It does get boring and mundane, but music makes it worth it!

What was the recovery like?

Like most recoveries. I feel it for a few hours after, but the next day I’m ready to go again. Hydration and nutrition speeds up recovery.

In conclusion, I’m not dead…I lived to see another day…so get up…suit up…boot up…and keep moving.

7 days to go, and preparing for the next.

69 kettlebell exercises for a better body

This guy is a beast! You must try even if you don't have kettles, a dumbbell modification will do!

30 day ab challenge...

Honest words: I didn't make it 7 days before running. I was hoping to take off two weeks. I do promise not to run everyday. How's that?

New Challenge...Oct. 1 "30 Day Abs". Will your abs look like a wash board in 30? No promises, no lies. However, with a balanced diet, some strength training and cardiovascular exercises, it should look better!

Join the fun! The more the merrier!

success!

The "Run for 30 Days" Challenge is officially complete and I must say it was a success. I still cannot believe the work I was able to accomplish. Yes, I know I have a decent cardiovascular capacity and my lower body continues to surprise me, however I could not have predicted this. I went from a starting weekly average of 20 miles to 30 miles.

I learned so much. I am so thrilled that I jumped in and did this for September. I notice a significant difference in my body, shrink-wise and yet I am stronger. That tells me that I have shredded the bad and increased the good stuff!

What's next? Starting tomorrow, October 1st is the Ab Challenge. Now I have been somewhat playing around with a 'core challenge' to support a member on Facebook, but here's where it is! This will be official. I like this because it incorporates relief days which are more realistic.

Running everyday?

After one solid week off, I will gradually move back into it. In the meantime, I will be hitting the cardio machines, and may even join up with a boot camp class. I love the bleachers! The weather is still beautiful so there is no way I will return to hiding out like a vampire. When the cold gets to be a bit much of course the treadmill can substitute.

My next tentatively scheduled event run is November 17th. That is the Kona Chocolate Run! This is my first Chocolate 10K and I am looking forward to the finisher medal! LOL.

szechuan tofu

Szechuan Tofu

One day last week following both a run and a resistance training day, I decide 'no' to a vegetarian sub at Subway and opt to have protein rich delight: vegetable egg foo yung. It had been a while since I dined at my trusty local Chinese Carryout. I stood there a moment waiting my turn to place my order and I glance at 'today's special's' and see "Szechuan Tofu"! OMG!

I had to try it! I needed to know if they could make it sing! It was delicious. I have since prepared it myself. First, you have to prepare your tofu for easier texture by boiling it in a stock of: carrots, celery, soul food seasoning, pepper, onion powder, salt, and bay leaves. A wok is a must! If you do not have one, I would suggest one. Make the sacrifice, as you do for anything else you favor. This dish sings hot sweet melodies and you don't want to miss a beat!

I shortened my task with the use of Birds Eye Asian Medley that I allowed to thaw and drain. After pan frying the tofu, I tossed in the veggies, added some garlic, onion, my famous sweet 'n sour sauce, a teaspoon of Hoisin Sauce, mostly for color...water to thin it, and let my spatula's go to work. It was delicious. I served it with a vegetarian egg roll and vegetable fried brown rice.

it doesn't get easier...you just get stronger

Thanking God each and every morning and abundantly for the will to run every day, something that looked quite impossible two months ago.

Reaching the half-way point of this 30 day challenge, I thought it was time to record the observations. I will be honest, I wasn't sure I’d be able to do this, but it’s a good thing I tried anyway. My physical endurance has been quite stellar and sure there’s an athlete that lives inside of me, but coming off that back injury, I was really resting on the side of caution.

In addition to running every day, I am still maintaining my strength with resistance exercises (upper and lower) every other day.

I run a different race every day. The first week my runs ranged from 3-5 miles. The second week was almost the same. I believe running to the market on Sunday, turning into the 3^rd week set me up good for Monday. Sunday was a 4 mile run round trip on a paved road that has weird elevations. I ran my first 6 mile track run. For the average person hearing this is not a huge feat. However, I believe that the treadmill is something that shouldn't be taken for granted. I was used to running on the treadmill on 2/3 incline and obviously this was not a labor in vain.

As I embark on the second half of this 'training', the third leg of this race, I am optimistic that something is waiting for me on the other side, victorious no matter what! It only seems to be getting easier, but I'm actually getting stronger!

30-day challenge: move a mile a day!

I normally scoff at challenges, but since that pesky lower lumbar injury I sustained over two months ago, I was forced to shake things up a bit and work around it. In my effort to stay active and not fall off the gains I made, I introduced things like: full body workouts every other day, omitting running over a mile, and then dropped my workouts down to 2-3 per week in the last 15 days.

As the month of September fast approached, I ran across a challenge that I felt surely I could do. My weekly running base was 20 miles when I was at top flight, and considering my muscles could be reminded of this effort, I embarked on the challenge to move a mile a day in 30. I could have started the challenge the moment I came into contact with the info, but I decided to recruit an online support team to help keep me motivated.

I discovered one eager participant who normally does not run, and I prepped for battle between the old base and the one that I had fallen into post injury. I hit the track every other day and crept up to 5 miles. In the past I could sustain 11 miles. I didn't cry as my show produced failure based on the pre-injury stats. Instead, I relaxed and just enjoyed being outside and moving.

Along with running everyday, I am also easing in weights again but breaking up the body into separate days as I used to and making sure this time is limited to 2 sets or a 30 minute routine, then followed by 30 minute yoga/pilate stretch.

September has 30 days and what better way to throw myself into a 30 day challenge than by keeping a mental note of what day it is of the month, and therefore what run number I am aiming for. I am not racing. I am simply enjoying breathing, watching my gait, checking my foot strike, and keeping my body relaxed.

Every morning I am roaring and ready to go! I am noticing some familiars and newbies on the track. It's so refreshing to see the crew when I arrive or watch them enter the track while I'm in full stride!

It's a labor of love!

http://beta.active.com/fitness/Articles/30-Day-Challenge-Move-a-Mile-a-Day

blueberry muffins

this recipe will make 1/2 dozen

1 cup fresh blueberries (if frozen, fold as is to avoid coloring your batter)
1 cup AP flour
1/4 t baking soda
1/2 T baking powder
1/2 cup baking splenda or sugar
1/4 t salt
1 jumbo egg
1/4 cup rice milk
1 T vegetable oil
1/2 stick of butter softened
1/2 cup sour cream

Soften butter, then cream sugar with butter. Add oil, sour cream, milk, and egg. Combine dry ingredients then gradually add to wet ingredients. Fold in blueberries. Fill six paper lined muffin tins. Bake at 375 degrees for 30 minutes.

Yummy!

Blueberry Muffins

vegetarian pizza

Vegetarian Covered Skillet Pizza

Crust: Yeast Prep.

1 pkg. yeast, 1 T olive oil, 1 T of sugar, onion/garlic powder, 1 cup of warm water. Mix. Let Stand. Foam will rise, so watch. You want this. The sugar feeds the yeast!

3 cups of flour

Olive Oil

2 cups of ice water ( you may not need all of it, you may need more...but use gradually)

Combine flour and yeast prep. Add ice water. Mix and knead. Sprinkle oil. Cover for 2 hours. Rise!

Sauce:

Pasta sauce. Make your own...to your pleasure!

Toppings: tomato, spinach, pepper rings, vegan meatballs, onion, red/yellow/green/orange peppers, mushrooms, and zucchini, mozzarella cheese, oil. Saute. Let rest.

Vegetarian Covered Skillet Pizza

This dough will make four 10 inch skillet pizza's.

Cut the portion of dough you'll need to press into a dark (anodized or iron) pizza skillet or pan that has a lid. Lightly brush with Olive Oil, press dough to cover pan. Cover for an hour. Bake off dough for 5-10 minutes @ 350 degrees. Remove from oven. Build pizza with sauce, then toppings to your desire. Bake @ 500 degrees F 15-20 minutes. Rest for 5 minutes. Slice, eat, enjoy!

*Remaining dough should be portioned for future use by moistening with olive oil and sealed in a freezer bag.

stuffed zucchini

INGREDIENTS

3 zucchinis

1/2 large onion, chopped fine

1 T butter

5 - 6 slices MorningStar Farms bacon, chopped

1 T sour cream

1/4 to 1/2 t salt

1/4 t curry powder

1 Roma tomato, seeded and chopped

1 t fresh thyme leaves

Freshly grated Parmesan cheese

Fresh cracked black pepper

(you can also make these vegetarian and take the bacon out or use a meat sub. or replace with some olives or any other veggie)

DIRECTIONS

Give the zucchini a quick wash for good measure. Slice in half lengthwise. Leave the ends on to keep the filling in. Scoop out the flesh with a melon baller or a spoon. Leave a ledge of zucchini around the edges. For the life of me, I couldn't make straight lines. That's okay. They were still delicious. Arrange the zucchini boats in a baking dish. Chop the zucchini flesh as small as you like.

Finely chop half a sweet onion. Chop up some good smokey bacon. You could leave this out for a vegetarian side dish (maybe add some chopped mushrooms?)... but my family goes through quite a lot bacon, so it's going in! Add the curry powder... cook until desired doneness of onions and remove from heat. To the zucchini flesh, add sour cream. (How can this be bad?). Rough chop some fresh thyme leaves. Mix onion and bacon mixture with other ingredients. Taste and adjust seasoning.

Stir in the tomatoes. Seed them or else there may be too much moisture in the filling. You don't really want the filling to be all runny when you cut into it. Refill the zucchini shells with the filling mixture.

Sprinkle some Parmesan cheese on top and sprinkle with fresh cracked black pepper. Bake uncovered at 375 degrees F for 30 minutes. Of course you know me. I'm gonna grate even more cheese on them again... Smokiness from the bacon. Salty from the Parmesan cheese. Soft and buttery zucchini.

july...injury recovery...it sucks...but fighting on

A couple of weeks ago I pulled the muscle in my lower back. As it seems the right side is taking the longest to heal. Strangely so, I took a week off, and then went back to the gym. The plus side is that I am not hanging back and spending months to recover the loss gains. The negative is that it will likely take up to a full two months before I notice no discomfort.

I am not one to run to the doctor every time I pull a muscle. I am not one to rest and reside on the comforts of a doctor. As a matter of fact I do not have much respect for the medical professionals who waste your time pushing muscle relaxers and PT, then reject me from more than a week or two of PT, and leave me to fill in that pain gap with OTC medications. Therefore, I shall heal myself.

Sure. If after a month I still feel the same discomfort with no apparent healing, then I will go to the doctor for x-rays to rule out major injury. Otherwise, I am good on my own.

You do not need a doctor’s comforting words to cure you, unless you are needy and require that kind of attention. I do not.

Pressure makes a diamond.

2-year pescatarian-versary

It is official. Exactly two years ago this week I made the conscious decision to cleanse my body of meat proteins through a juice fast. Before the end of the week, I had set the plan in motion to become a pescatarian.

The first year was pretty much a transition that surprisingly went very smooth. This year is even better. I am still amazed that I can look at people eat these proteins and think “How can I make that vegetarian-like?”

The first year I was scrambling seeking out every food item of a vegetarian-meat-like variety. Last year I moved towards preparing my own foods, and cooking more from scratch. Not only does the food taste better, but I am convinced that it is large part of my why my body recovers at a faster rate from muscle strains and sprains.

This year, I am moving more towards healthy snacks, in hopes to quench my desire for ice cream. I will occasionally indulge in Healthy Choice Greek Yogurt. That vanilla bean is amazing. If it is ever on sale, which very often it is, I will definitely purchase. Part of the reason I am departing from 'cream' is because I believe my intolerance for dairy has returned.

In the effort to move towards healthier snacking, I opened a subscription to Nature Box. A few YT gurus subscribe to it and recently I discovered a link to receive 50% off the first month’s subscription. Raisins and nuts are a regular snacking staple in my house. They keep me satiated for a good three hours. I am therefore expecting Nature Box to provide me the same or better nutrition.

Let’s go!

make your own oat flour

Oat flour is quite heart healthy nutritious, but it’s so expensive to buy. Here’s a solution! Purchase a canister or package of oats then pulverize them in your coffee grinder or blender. I have in the past used a blender and found it up to the task of making flour. If you want better, make an investment in a coffee grinder. I have never ground any beans in my grinder. I mostly use it for oats and flax seeds.

From oat flour I have made: Belgian waffles, dry coatings for fish and tofu, along with bulking up meal shakes.

Try it and enjoy!

the making of a man of steel

It's very hard work to transform your body in a year.

According to Hollywood Hunk and Man of Steel actor Henry Cavill, "It's a very, very long and involved process. Five months before shooting there was varying stuff which ended up being mass building and then leaning down. Throughout the shoot it was just waking up and making sure I got an hour in [of exercise] before I went to work. [He went through] a horrible eating phase … where we really, really leaned down. It was exhausting. They didn't force me to give anything up. They just cut my calories right down to 2,500 [a day]. And keep in mind, only a few months ago I'd been up to 5,000. So it was a big drop… It was hard but it paid off."

This is not the first time Mr. Cavill put himself through the grueling task of carving an Adonis figure for a movie role. We hear that stars do this all of the time. Some lose weight, some gain weight. Much respect to those who not only must commit to eating a very distinct diet, but must work out to build an incredible physique.

Henry's workout plan was akin to the workout used to train soldiers in the National Guard.

"Soldier of Steel"

Although Henry is quite candid about his days of adolescence where he was dubbed 'fat Cavill' still his pre-Superman body was nothing to laugh at.

Cudos to the grind, the sexy, and the cuts!

Henry is one hellacious hunk and we thank everyone who helped build this machine and put it into a skin suit!

it’s my Juneversary!

Singing: It’s my party and I do what I want to!

By the end of the first week of June, it will be my 3^rd year anniversary of the new, lifestyle living me!

By the end of the month, it will be my 2^nd year anniversary of a pescatarian lifestyle.

The two milestones are two things I am most proud of and I continue to share the benefits of these changes with anyone who asks.

I tell people all of the time that I may eat squarely four times a day (most days in equal hours between), I do not have perfect nutrition.

To celebrate this month of mileage, I will be reducing my workouts. Yep! It’s a maintenance month where I will work the bare minimum of days: Two (Cardio + Cardio/Resistance) on then one day off. 

This schedule became a reality when I realized that it was a month of celebration. There is no better way than to celebrate my journey by showing the best, with more focus on nutrition.

I feel so blessed to be sharing this post. I am proud of the work I have put forth, and I’m thrilled that I not only learned from this journey, but that I can celebrate both the failures and the gains.

If there is anything that you want to do, surround yourself by the people that can motivate you to accomplish your goals. If you cannot find a single person to lean on, lean on your own energy. Sometimes the best influence is self. I know that the best thing that ever happened to me was my God given independence. I was blessed to be able to do the work I need to do to achieve my goals.

challenge for May...

Run every day!

Yes. That's right! We're half-way through this month and this challenge should have been posted at the beginning of the month. The only cardio machine allowed in this month's exercise program is the treadmill. I am increasing the speed of my runs and shortening the distance. This is the usual. Only in the fall/winter do I stretch out that speed over distance. With that said, on the three days that I am doing resistance training each week, I will fire the engine with a one mile run on a higher incline than the running days.

In addition to running six of six days, which do include a 30 minute yoga stretch, I have returned to the beast of yoga, Lewis. I attend his class on Sundays at LAFIT. I have returned to eating my pre-workout snack, although some days I feel that it's causing me to drag on start, but flourish mid stream and go on forever. This is setting me up for some new ideas for the June and July programs.

Next month I will hit my 3rd year anniversary of living well and the 2nd anniversary of being a pescatarian. Both journey's have taught me so much about my body and how it uses food for fuel. Keep it moving!

banana carrot oat grain muffins

Ingredients

1½ cup of oat flour

1 tea spoon of baking soda

1/8 cup cider vinegar

pinch of salt

1 cup carrots, grated or finely shredded

1-2 banana, mashed

½ cup of raisins

¼ cup baking splenda

1 egg, whisked

¼ cup of milk

¼ cup hot water

1 T ground flax

¼ cup crushed walnuts

¼  cup of canola

1 T cinnamon

½ t ground cloves

Preheat oven to 350 degrees. Place muffin liners in a muffin tin. Place Walnuts and Raisins aside. Mix dry ingredients. Mix wet ingredients. Combine dry with wet. Fold nuts and raisins. Bake @ 350 for 20 minutes or until toothpick comes out clean.

what did i eat today

Well...I didn't actually eat this today. I was intending on posting this almost two weeks ago. One of my workout sisters asked me if I kept track of my macros etc. I really do not. I do however stay within the servings and stay carbohydrate heavy, focusing on whole foods. I am a pescatarian so if I am eating meat it is seafood.

My protein is in whole foods. I also get protein mostly from eggs, cheese, and soy.

The goal for the month of April was 'rise and fly' which was thirst up, gear up, then saddle up for the gym.

Since calories are roughly approximates I can say that with absolute truth my intake ranges from 1300-1500 calories.

Post Workout: Granola Bar

Breakfast: Blueberry Belgian Waffle, syrup, butter, Veg Sausage Pattie

Lunch: 1 c. Vegetable Fried Brown Rice, Cabbage/Carrot/Mushroom Egg Roll

Dinner:  1 ½ cup smothered cabbage/vegetarian bacon, ½ cup baked sweet potato, 1 Jalepeno Corn Muffin

Supper: 2T peanut butter, 3T hummus, 3 Celery ribs, ¼ c. carrots, ½ c. cucumbers

There it is. I eat four to five (mostly five) times a day if you include the post workout snack. The reason is to keep my blood sugar leveled throughout the day. When blood sugar is leveled I lower the risk of low or high insulin levels. I thoroughly enjoy food and I get to enjoy various flavors and textures. It is an amazing diet.

My workouts are max! I cannot even remember if there was ever a time when I felt useless during my workouts. I actually noted drastic increases in weight training over the last three months and this month alone they steadily increased. Eating after the workout instead of fueling up in the morning has shown that I can actually fire the engine on the fumes remaining from the day before .

There is not a food fairy that comes and injects me with nutrition over night. I mostly drink water after 6:30-7:30 p.m. I am in bed usually by 11 p.m. I rise at 4:30 a.m. most days, some days earlier. I am not nutrition deprived according to the results of this month. I am as predicted, dehydrated.

brown rice, whole grains, and why we shouldn't scoff at fiber

There is no excuse for ignoring good nutritional information. I was surprised to learn that so many still have yet to embrace the whole grain revolution. So many scoff at breads, cereals, even cite a wheat allergy, and yet they consume still: white rice, white bread, high sugar cereals, while avoiding brown rice, whole grain pastas and breads, along with whole grain cereals.

Fighting obesity, cancer prevention, healthy cholesterol, and reducing your chances of developing Type 2 diabetes should be tantamount to any nutritional plan. My diet is not perfect. I do not always make the best choices in foods. Sometimes those choices are simply good or to satisfy a taste. However, by and large embracing the whole food paradigm has made a tremendous impact in my overall health.

Since giving up a large amount of meat sources, I embraced the whole food revolution with grace and dignity. A little research went a long way. The more I grew to love whole grains the easier it became to  enjoy a 98% meatless diet.

Whole foods satiate hunger where refined ones leave you unsatisfied and prone to snacking, additional calorie consumption, weight gain, obesity, and sickness.

Food	Fiber Content in Grams
Oatmeal, 1 cup	3.98
Whole wheat bread, 1 slice	2
Whole wheat spaghetti, 1 cup	6.3
Brown rice, 1 cup	3.5
Barley, 1 cup	13.6
Buckwheat, 1 cup	4.54
Rye, 1/3 cup	8.22
Corn, 1 cup	4.6
Apple, 1 medium with skin	5.0
Banana, 1 medium	4.0
Blueberries, 1 cup	3.92
Orange, 1 large	4.42
Pear, 1 large	5.02
Prunes, 1/4 cup	3.02
Strawberries, 1 cup	3.82
Raspberries, 1 cup	8.36

Source.

The chart I posted is just a guideline to show the number of fiber grams per the food serving. Fiber adds bulk, aids digestion, and lowers cholesterol.

spring season challenge

Spring is on the calendar even though it has a faint appearance in the air. With seasons changing, I always try to interject a challenge into my workout schedule to shake things up a bit. I do this following a decent observation of my body’s reaction to the current trend. I'm a year-round fitness buff, so when I propose the word challenge it makes me even cringe. Challenges are for those who are predictably yo-yo dieters. There's usually a very low percentage of adapting the observations into the new regularly scheduled routine, because there's usually no routine to adapt into.

When I proposed a challenge to myself, it was merely done to shake up the normal and decide where I wanted to take my workouts to. I basically cover the same material, method, and strategies when it comes to weights. I do play around with my cardio sessions more.

Observations:
1. Not hungry on rise.
2. Diminished urge to go to the restroom for several hours.
3. Not feeling tired or sleepy in the middle of the day (no nap).
4. Waking up 1-2 hours before the alarm sounds.
5. Allergies on high alert.
6. Boredom with the spinning.

I addressed these observations in the spring challenge which officially commenced with the April workout schedule and immediately observed my body's reactions to those changes.

Challenges:
1. Rise and fly. If I’m up…get up, get set…get gone. No pre-workout snack.
2. Hydrate more.
3. Add more vegetables.
4. Add breathing treatment (peppermint steam) before and after workout.
5. Replace the spin day with an extra intense run day.
6. Have a snack after dinner, but no latter than 8 p.m.

Reactions:
1. Noticed weights feel lighter. Increased weights.
2. Body is adapting fast. Pushing more weights.
3. Natural urge returns.
4. Feel more engaged in the runs.
5. Naps are mostly on cardio/run days.
6. Sleep better, less congestion.

I will continue to make notations of my observations. Recording my workouts is what makes my workouts so much more rewarding. I actually know what I'm doing, why I'm doing it, and make adjustments or alterations where necessary. I encourage you to make a food, sleep, and workout diary. You need a record to be able to track your progress. I never thought that I could have the same workout or an even more productive challenging one on an empty stomach.

blt deviled eggs...veg

Deviled Eggs with Salad

Ingredients

·         6 large eggs, hard-boiled and peeled

·         1/4 cup mayonnaise

·         2 slices MorningStar Farms bacon, cooked and diced plus more for garnish, if desired

·         2 cherry tomatoes, seeded and finely chopped

·         1 tablespoon dried parsley flakes

·         Salt and freshly ground black pepper

Directions

Halve the eggs lengthwise. Remove the yolks and add them to a medium bowl. Mash the yolks with a fork and stir in the mayonnaise, bacon, tomatoes, and parsley. Add salt and pepper, to taste, and blend well.

Fill the egg whites evenly with the yolk mixture and garnish with bacon, if desired. Arrange them in a container and store, covered, in the refrigerator until ready to serve.

this...not this

It's Girl Scout Cookie time. I know my traditional favorite is the Samoa, a chewy, sweet-salty, yummy badness. I literally could clear an entire box in a few hours. Nutrition, not a favorable. Girl Scout Cookies are an annual tradition that you sink your teeth into, feel guilty over, but spend the remaining year forgetting, until it comes back again next year...same bat time, same bat place.

Well, I have a healthy substitute that you can eat every day of the year, with far less guilt.

eat this

130 cal. per serving (1 bar)

9 grams of fiber

2 grams protein

*rich in vitamin E & zinc

***

Girl Scout Samoa Cookies 

not this

150 calories (2 cookies)

0 grams of fiber

0 grams of protein

*no trace of vitamins or minerals

This week was an added bonus since I found the Fiber Plus bars on sale at Kmart. I'm an old fan, but the regular marked price drives me to a cheaper competitor. When ever I can find them on sale, it's a go!

to cheat or not to cheat

What is a cheat meal?

The dictionary defines cheat as to deceive using trickery. I prefer the definition for “cheat” as to partake in behavior that goes against tradition or the norm. What is a cheat meal? According to my definition, if I eat three meals and two snacks daily, then on a specific appointed day, I add an additional meal or snack.

Usually my cheat meal is at the end of my workout week. There are times where this has been a slice of pizza or two, popcorn, or some confection that I'v e rewarded myself with for exceeding the goals of the week. Given that my refrigerator is often loaded with meals on rotation, pizza is rarely desired. Most of the time, I will opt for a slice carrot cake or a cupcake.

I never punish myself and say ‘you can’t have it’. I find that too often many ‘critics’ or dieters stuck in a brain warp are FAT! That is right I said FAT! They never see success for long before they’re back on the floor kicking and screaming for failing to lose weight or stick to the diet. They are prisoners of their mind. People who are on a journey, a lifestyle change eat what they want or what they desire, only they find the way to work it into their day or week as a meal, and move on to continued success.

This is why I don’t like to use the word cheat according to the definition. Cheat is in reference to an anti-social behavior. There is nothing anti-social about changing how you look at food. Anti-social is to live on a roller coaster of yo-yo dieting. In the spring you fight to get thin from all of the bad behavior you subjected yourself to all winter. This is primarily due to a lack of exercise that slows the metabolism. Foods you would normally be able to control portion size have gone from recommended servings to horse portions.

Food, like money does not lead to evil. It is the inability to control or suppress the will to behave poorly that leads to evil, or overeating.

A few weeks ago I ran what was my first half marathon on the ground. It was training exercise for the big event. My feet hurt, and as I iced them, I enjoyed a half cup of Haagen Daz chocolate peanut butter ice cream. I posted this in a group I follow on Facebook. Someone decided that they’d tell me…me of all people to not forget to stretch, as if this was my first time ever running, or as if yoga is not a part of my daily life. The coup de gras was the notation that I should leave that ice cream alone. I checked the poster on both accounts with as much tact as I could muster, considering that I post regularly my exploits of exercise.

One should never make assumptions or measure others by self-imposed limitations. I realize that a healthy weight and exercise for some is a new thing. Still, you must know to whom you are speaking and never assume that everyone is running from food. I live in a house that has every temptation. I live in a corridor full of fast food and meat prone restaurants. None that bothers me one bit. I know what I need and I know what I want. It is important to distinguish one from the other.

Everything, in moderation. Cheating implies guilt will follow.

vegetarian white bean bacon & spinach soup

white bean soup & corn muffin

2 slices of MorningStar Farms bacon chopped

1 c of dry white beans cooked

2 c of spinach, sauteed

1 bulb garlic

1 tablespoon olive oil

¼ c chopped carrot

½ c chopped red onion

2 cloves garlic

½ c chopped celery

½ t dried savory, basil

¼ t crushed red pepper flakes

½ t kosher salt

½ t black pepper

3-4 c low-sodium chicken broth

½ c diced tomatoes

¼ c shredded Parmesan cheese

1.       Break apart garlic into cloves, peel, and toss in olive oil. Place in oven-proof baking dish and cover with foil. Roast in preheated 350°F oven for 30 to 40 minutes, or until tender. Remove from oven, place garlic in bowl and mash with fork to puree, reserve.

2.       In large soup pot cook bacon over medium-low heat until fat is rendered and bacon is crisp. Add carrots, onion, garlic, celery, basil, savory, red pepper flakes, salt, and pepper. Cook for 5 to 10 minutes, or until vegetables are tender.

3.       Add roasted garlic puree, white beans, and chicken broth; bring to boil over medium-high heat. Reduce heat and simmer for 20 minutes. Place 1 cup soup in blender or food processor and puree until smooth; add to soup pot. Stir in spinach and chopped tomatoes.

4.       To serve, ladle soup into bowls and garnish evenly with Parmesan cheese.

time to rock 'n' roll

Breaking out of winter and kindly greeting spring, I will run my first race of the 2013 year. It is called the Rock 'n' Roll Run, to be held in Plymouth, MI. I have never run this race venue before, but it is a 10K, so I'm used to that distance. I have the gear, green of course, but no costume. The race is on March 17, St. Patrick's Day. I have already arranged my workout schedule to accommodate this run. 10Ks are not hard races when you are in the upwards of training for half marathons. This race will be the closest race to home. I will certainly appreciate not having to sit a long time driving home. I am looking forward to it. The amenities are a racer shirt and finisher medal. 

*78 minutes! This finish is down from 88 minutes in the last race.

Below freezing...lol, but got it in!

sweet 'n sour tofu (chicken flavored)

Prepare tofu overnight to freeze. This will produce a chewy texture, similar to chicken. This recipe is for 1 cup of sliced tofu.

1 cup of sliced or cubed extra firm tofu, drained
2 T Weber Roasted Garlic & Herb Seasoning
2 T Chicken flavored powdered broth
Zip lock bag

Slice Tofu into small cubes ½ inch squared or slice into strips. Place into boiling water for 15 minutes. Remove. Cool. Press between paper towels to remove excess water. Place in into a shaker bag. Add Seasoning and Chicken flavored powdered broth. Place into freezer. Thaw your tofu when ready to prepare.


For crispy tofu:
prepared, thawed tofu
½ cup all-purpose flour or Corn starch
1 raw egg
Cooking oil

For sauce:
2 T soy sauce
2 T vinegar
2 T brown sugar
3 T ketchup (to taste)
1 T cornstarch (For thicker sauce, use 2-3 T)
¼ t sesame oil (optional)
½ cup water or chicken stock
¼ cup orange juice

For vegetables:
2 stalks green onion, cubed
1 small onion, cubed
1 green bell pepper, cubed
1/2 small carrot, thinly sliced
2 cloves garlic, chopped


Whisk egg and pour over tofu. Add flour gradually (or corn starch). Mix well until sticky and shiny, break loose pieces of tofu and drop into hot oil 350 degrees. Fry for 5-7 minutes.

They will start to brown. Drain.

Mix water and Corn Starch. Add this and remaining ingredients to sauce pot. Whisk over medium to low heat. It will change from cloudy to translucent. Add more water if too thick. Remove from heat.

Sauté vegetables in a few drops of oil over medium heat for about 5 minutes. Pour in sauce. Combine fried tofu. Mix until all pieces are covered.

Serve with Egg Roll, crab meat cheese rangoon, and vegetable fried rice.

Sweet 'n Sour Tofu (chicken flavored)

boots on the ground

I finally put the boots (running shoes) on the ground and pulled out 13.1 miles. It was tough, definitely a mind over matter. It took shortly under three hours if you count the water refills and lavatory stops.

I definitely would like to work on pulling that time down some over the course of this year. I do feel like a met a huge challenge head-on. Today was a schedule for mixed cardio of 10 miles on the cycle and a six mile run. I just was feeling bored and lethargic just thinking about cycling today. The mere thought was depressing. It was time for a challenge. I needed something new. I definitely found that something new. LOL.

After a vivid 30 minute stretch and snack, I jetted home for another snack and on to icing. I do feel like I may feel the burn tomorrow, and it is a lower body day…ouch! We shall see, play it by ear.

MIND OVER MATTER!

eat this, not that

try this...

Ask anyone what my favorite ice cream and they’ll tell you chocolate peanut butter by Haagen Daz. I cannot find it in a quart tub so I am usually at the mercy of the pint, which is fine since I can extract four ½ cup servings from it, and the tub does not take up much space. The trouble with this confection is that it is loaded…I mean loaded with fat and calories. For the diet conscious, I don’t recommend you try it. 

You will become hooked and find yourself grumbling at the customer service counter when it is not on the shelf.

In just ½ cup it packs a whopping 340 calories. Did I tell you it was delicious?

Recently I uncovered Breyer’s new chocolate peanut buttercup. For 140 calories for a ½ cup serving, it is worth the trial. The trouble with the Breyer’s brand is that I have to vest in the ½ gallon container, which is big and takes up so much space in the freezer. Then there is the fact that I don’t eat ice cream daily. Very often sherbet is more appealing.

With that said, I am up for the challenge. If I can find the Breyer’s chocolate peanut butter cup in a pint size container, which would be fabulous. In the meantime, I will shop around for merchants that carry it and when my Haagen Daz depletes, its replacement will be few calories.

dump this

arancini (rice balls)

Arancini (Rice Balls)

Recipe:

2 c. of cooked, room temperature brown rice

2-4 oz. cheese (2 slices of Havarti Cheese)

½ c Quorn grounds

½ c salsa or crushed tomatoes

½ c green peas

Garlic powder, salt, pepper, Italian Seasoning, parsley

1 egg yolk

2 T butter

1 T oil

Oil for frying

---

Coating:

1/3 c oat flour

½ c ground whole wheat cracker crumbs

1 egg white

1 T water

Heat grounds with salsa, oil, and seasoning. Stir in peas and reduce heat.

Mix cheese with rice over low heat with butter. Season the rice to taste. Allow to cool. Stir in yolk.

Mix egg white and water.

Using a half cup measurement, scoop full of cheese rice mixture. Form a bowl and spoon in 2 teaspoons of filling. Close up the rice mixture into a ball. Roll in flour, then in egg white mixture, and lastly coat in cracker crumbs.

Place on waxed paper on a plate and repeat until all rice is gone. Set plate of rice balls in refrigerator and allow them to firm.

*Served with sauteed green beans (or salad) and fried mozzarella cheese sticks with sauce.

These stuffed treats are traditionally filled with meat. I opted for the vegetarian route. They came out wonderfully. I used a pot of oil instead of my deep fryer. I have come to rely very heavily on my deep fryer with measures the heat of the oil. I'd suggest that you heat the oil to near smoke point, then reduce. 

Trial and error is always best.

Do enjoy!

shiritaki noodles

Where have you been all my life? Or have you been there all along, hiding out in my Chinese cuisine?

They are bar none the best, most nutritious noodle so far. My sister introduced me and now we are fast friends. We could certainly become best buddies if I find the spaghetti brand. I tripped upon them at Kroger in the ‘tofu’ section of the store and was just happy to have Angel Hair.

I recently added them to a skillet of vegetables for a fabulous vegetable lo mein. Partnered with a freshly wrapped cabbage and mushroom egg roll, and it was a famous day of quick and easy.

vegetarian corn dogs

I love corn dogs. There's nothing like them. I even trained myself to eating mustard just so that I could get that full effect of having to dip a corn dog into mustard. I am taking baby steps with this mustard thing. I opted to dip my toe into the mustard pool by going with Honey Mustard. Yum! 

This corny recipe can be manipulated to your desire. I am a plant-based dieter so my dogs are Smart Dogs by LightLife. I played around with this recipe and you will find that there are items that you can surely omit, although I cannot vouch for your variations, so be patient.

Veggie Corn Dogs, Cole Slaw, and Oven Crisp Potato Wedges

Corn Dog Recipe

Salt, pepper, red pepper,

1 t. chopped garlic

2 T rice flour

3 T corn meal

Sour milk

¼ cup corn

1 t sugar

1 T self-rising flour

2 T oat flour (seasoned)

1-2 Smart Dogs (vegetarian hot dogs)

wooden skewers

Preparation

Mix ingredients.  Heat your oil in a sauce pot, more than half full.

Cut one dog in half. Insert a wooden skewer into each half. Roll each half into seasoned oat flour. Coat your dogs with corn meal batter. Drop your dogs into hot oil, turning them while they fry. Remove. Place on paper towels. They won’t be perfect. But they’ll sure taste better than the store brands!

Enjoy with coleslaw and potato wedges. Do not forget your favorite mustard!

13.1 miles

That is how many miles equal to the half marathon. So let the strength and endurance take me to this feat.

When I began my life as a ‘runner’, just a little over two years ago the 5 k seemed impossible. Once I claimed that victory on the second time out at less than 38 minutes, I knew that I could go further if I assigned the same discipline to my training.

Last year, I sneaked up on the 10 k. It was amazing!

This year, for ’13 I plan to run 13 miles and do it in less than 2 hours. This is a  bold request, but in all honesty, I just want to finish the race. I started the year off by working on building up the cardiovascular base of 15 miles. The advocates claim 20 miles is the true ½ marathon base. I will not be greedy. I will start with 15, and keep pushing towards 20 mile marker.

Lung capacity and leg strength are the cornerstones to achieving this goal. I am throwing myself into a crazy world of cardiovascular and leg training. I am building slow and working hard to avoid injury. The H.I.I.T. has been amazing during this training. Sure, it is only January, but I will likely run several 10 k this spring before the summer heat pushes me back into early dawn outdoor runs and treadmill training sessions. It is all good. The fall has been my traditional season to race the ‘new’ race and I plan to continue that tradition.

meatless meatloaf

Meat-less Meatloaf

Ingredients:

2 celery ribs

2 green onions

½ cup chopped carrots

¼ cup green pepper

8 oz. pkg. mushrooms

3 garlic cloves

1 ¼ c quick oats

2-3 cups of dry TVP

4 beef bouillon cubes

2-3 cups warm water

3 T soy sauce

3 T ketchup + 2 T ketchup for glaze

2 T Dijon mustard

Salt, pepper, basil, etc.

2-3 large eggs (or the equivalent in egg replacement)

Directions:

Preheat oven to 350 degrees. Dissolve bouillon in water set aside to cool. Dehydrate TVP in bouillon broth.  Chop veggies and sauté in veg. oil. Allow to cool. Combine all other ingredients until well incorporated. Line a loaf pan with parchment or foil. Brush lightly with olive or veg. oil. Press loaf into pan. Cover and bake for 45 minutes. Brush ketchup on top. Cook uncovered for 10-15 additional minutes.

*Make meatballs or burgers with any leftover ingredients. I always do!

Enjoy!

Meatless Meatloaf

Re-mixed Meatless Meatballs

vegetable quiche

Ingredients:

9 inch deep dish pie shell

3 large eggs

¾ c Dream Blends Almond, Cashew, and Hazelnut Drink Original unsweetened enriched

4-6 c spinach

½ c chopped red onion

2 MorningStar Farms Veg Sausage Patties chopped

½ c zucchini squash chopped

1 c cherry tomatoes sliced

¾ sliced carrots

1/2 cup grated cheese

Olive Oil, salt, pepper, pkg. of raw stevia, basil, thyme, and vegetable seasoning.

Preparation: 

Pre-heat oven to 350 degrees.

Prick pie shell with a fork, cover the edges with foil, pre-bake in oven 10-15 minutes.

Cool shell. Steam/sauté veggies and sausage in a sauce pan in olive oil over medium to low heat. Allow to cool.

Combine eggs, milk, and 1/3 c of cheese. Fold veggies into the egg mixture. Pour into cooled pie shell. Bake covered at 350 for 40 minutes or until center is solid. Turn oven to broil. Sprinkle remaining cheese on top. Return to oven for 1-3 minutes, or until cheese bubbles and browns. Remove. Cool on rack. Serve.

sweet potato pie

Baked Sweet Potato

Ingredients:

1/4 cup butter (half stick), softened

2 eggs, separated

1 cup Baking Splenda

3/4 cup Dream Blends Almond, Cashew, & Hazelnut drink, unsweetened enriched

1 1/2 cups baked sweet potatoes

1 teaspoon vanilla extract

1/2 teaspoon nutmeg

1/2 teaspoon all-spice

1/4 teaspoon ginger

1 unbaked 9-inch pie crust

Directions:

1. Preheat oven to 350 degrees F. Prick pie crust with a fork and cover edges with foil. Bake 5-10 minutes until lightly browned. Remove. Cool.

2. Cream butter and sugar with an electric mixer. Beat until blended then add egg yolks and beat.

3. Scoop potatoes out of skin; combine with vanilla, milk, nutmeg, allspice, and ginger.

4. In a separate bowl, beat the egg whites. When foamy, slowly add 1/4 cup sugar and beat until stiff. Fold into the sweet potato mixture.

5. Place in pie crust and bake about 40 minutes until firm.

Happy New Year!