More Recipes, workout ideas 8/29/2012

Well, It's hump day and 1 more day of school until the weekend. Yeah!!! It has been crazy busy around here, not only school but now all fall sports are starting this week. So, getting time for me is essential.

Todays workout:

Strength: Back/bis some leg work cool down with yoga

Cardio: Spin class

Tomorrows workout:

Pilates class with weights

Annas workout video to include whole body workout:)

Tonights menu: Egg salad sandwiches w/ homemade bread of course and homemade baked onion rings using almond flour to coat. Then off to softball camp.

Mondays menu: remember back to Monday when I was trying to figure out what to have for dinner. Well, Madeline gave me  some great veggies from her garden and that inspired me to use them for dinner. So, I Julianed the summer squash and zucchini sauted in olive oil for 3 minutes(just til pliable) Then made a homemade sauce. I first sauted a cut up whole union, once the onions turn translucent, I then added 3 minced cloves of garlic and sauted for a few more minutes, then added Madelines fresh Tomates diced into the pan and stirred, then added more olive oil and herbs from my garden(basil,oregano and thyme) added just a pinch of sugar and salt and pepper to taste. Let the sauce thick up and boil down. I have heat on medium high and then turn down to a simmer for about 20minutes or so. Then, pour sauce over veggies and enjoy.

Tuesdays menu: Since, it was raining out and I did a lot of baking... black bean brownies and healthy banana bread and some healthy pb frosting, AND I was not feeling well at all so, I decided it was Daddys night to make dinner. So, the kids had Cheese, tomato pannis with pesto and melty pizza hummus...Recipes to follow!!!

RECIPES:

Healthy Banana Bread from chocolate covered Katie

2 Cups Spelt flour

1tsp Baking Soda

1/2 tsp Cinnamon ( I used a little more)

3/4 tsp Baking Powder

3/4 tsp Salt

1/3 Cup Milk of choice

1& 1/2 tsp Vanilla Extract

1/2 Cup Agave Nectar

1&1/2 tsp Lemon Juice

1&2/3 Mashed Banana (About 3 large Bananas)

1/3 Cup of sliced berries(I used strawberries)

First combine dry ingredients, then in another bowl mix wet ingredients then add the wet to dry ingredients mix by hand but do not overmix. Pour into a greased loaf pan and into the a 350' oven for about 50min.

Black Bean Brownies:

1 15 oz. can of Black Beans drained and rinsed

3 eggs

3 Tbsp of canola Oil (I did use unsweetened applesauce)

1/4 Cup of Unsweetend Cocoa powder

pinch of salt

1/2 tsp Baking Powder

1tsp Vanilla Extract

2/3 Cup Packed Brown Sugar(I did use Agave nectar)

Optional(Cinnamon to taste)

Optional(some use Avacoado for the fats... I have not tried this.)

Place in food processor or mix very well and pour into a sprayed 8x8 pan and bake at 350' for 30-35 min.

I also made a PB frosting for both;

1/3 Cup of Vanilla Greek yogurt

2-3 Tps of Peanut Butter

1/2 Tsp of Vanilla Extract

I used Agave and did not write down how much I used so go sparingly and add as need

Then mix well in food processor. Will thicken as it sits in refridgerator.Yummy!!!

I hope you try these and enjoy!!! A side note, you can add nuts or protein powder to either recipe. I just used the pb frosting... Now time to get Madi off the Bus. :)

First Day of School off with a bang:)

Well, First day of school with no problems....kids smiling, calm and seemed overall happy!!!
I sent them off to school with a healthy breakfast of pancakes and smoothie....of course with loads of spinach, flax and lots of good stuff. Packed a healthy lunch with homemade bread!

                                                           Luke's first time riding the school bus:)

Now, for me... I'm off to my Pilates/weight class! Can't wait!! I will miss everyone during the day but nice to be back on a schedule. My workouts will be fast and furious this week until everyone is back in step.

Also, Rob was also up and happy and ready. So, I am excited to see what the new school year brings.

                                                           HEALTHY PANCAKE RECIPE:

                                                    In a large bowl place dry ingredients of 2 cups spelt flour, 2 tsp. baking soda, 1/4 tsp. sea salt or to taste, (optional): Cinnamon to taste, Then slowly whisk as you add wet ingredients, 2 cups Almond milk (or milk of choice), 3TBS. unsweetened applesauce, 1Tbs. of Agave nectar, (optional) 1/2 cup sliced strawberries. Spray gridle and heat to 350' then pour batter onto gridle about 1/4 cup size....what till they bubble then flip over for about 1more minute or so. Top with fresh melted strawberries and a touch of agave or use any berries of choice. Eat guilt free and enjoy. Can be wheat free, gluten free, dairy and soy free. But boy sooo good!!!

Dinner ideas always an issue!!! Any Ideas???

Have a wonderful day everyone!!!

Wednesday August 22, 2012

What a gorgeous morning! Thanks beth for a wonderful, challenging walk!!! I started my morning with a fruity green drink, now on to a v8 juice:) after sometime with the kids and planning the day, I'm off to spin class:) As you may have guessed today is a cardio day! I may even take the kids hiking...sounds like a day with a plan. Last night for dinner was a Farmer's Market Soup with my Chickpea flour bread and a pea pesto for dipping.Yummm!!!

Also, I have my "soy protein intolerance" information. I did not know that so many people are either allergic or intolerant.

Do you experience any of these symptoms?

Gastrointestinal issues

Abdominal cramping or pain and diarrhea. Intestinal gas and abdominal bloating, vomiting and nausea, the sensation of needing to vomit, may also occur. Gastrointestinal symptoms may happen immediately after ingesting soy protein or hours later, according to Cleveland Clinic. You may also develop heartburn from soy intolerance. Heartburn causes a burning sensation beneath the breastbone or in the throat. Babies intolerant of soy may experience reflux, or spitting up, of soy formula or foods containing soy. A baby may indicate abdominal pain or discomfort after having soy by pulling legs to chest, flailing arms and crying.

Irritability

Intolerance to soy protein may occur immediately or occur several days after ingestion. You may experience changes in mood or behavior after consuming soy protein if you are intolerant. Symptoms may include irritability or nervousness or depressed mood, according to a 2007 article in "Living Without Magazine." Infants intolerant of soy may exhibit fussiness, irritability or discomfort.

Headache

Soy intolerance may cause headaches in susceptible people. Headaches may be mild and occur soon after eating soy. Headaches accompanied by severe pain, sensitivity to light and sound and nausea or vomiting, known as a migraine, may also occur with soy intolerance.

You may have “Soy intolerance”. Soy protein intolerance is when Soy beans are broken down into powder, oils and additives that add protein and flavor to commercially prepared foods. Soy is one of the eight most common food allergens in the United States, according to the University of Maryland. Soy intolerance differs from soy allergy. A true soy allergy involves the immune system recognizing soy protein as a foreign substance and trying to fight it. Soy intolerance does not involve the immune system. Instead, the body may have trouble digesting soy or find it irritating to the digestive system, resulting in uncomfortable symptoms.

 Enjoy your day everyone!!!!

Question of the day? Do you have any food allergies or intolerances??? You know mine.

 

My Sister Laura's story

I have an inspiring story to share with everyone! I feel that it is important to find what motivates or inspires you or moves you....not everyone needs to lose weight or get into better physical shape but, everyone does need to eat healthy, have a clear mind and a strong body! This story comes from my sister Laura, whom I'm very thankful for her for opening up and sharing her story. I plan on updating her story periodically. Thanks again Laura!!! Have fun with your journey:)

My story is not an exciting one, as I was not motivated by some great tragedy. My epiphany happened much slower, and is still a work in progress. When I started this journey, it was not to lose weight, although losing weight has been a great bonus, but to improve my overall health. I was working as a psychiatric nurse at a psychiatric emergency room. As you can imagine, it was a very stressful job. I had to deal with drunks, drug addicts and people who were in dire straits. My patients suffered from mental illness or addiction or both, and made no secret of wanting to hurt themselves or someone else. Being a stress eater, I found myself munching on all of the food that was brought in to our work area. There were usually pastries of some sort, pizza, and I would stock up on candy and other snacks for the long 12.5 hour shifts. When I began this journey, I weighed 230lbs.I was having to take Aleve almost every day for joint stiffness and aches. I had unexplainable rashes, that I would have to take steroids to help control. One day, I sat down to do my homework (I am also in school to finish my master's degree), and turned on a show. I like to watch television or a documentary while I do my homework. Since I don't have cable, I stream shows from Netflix. This time the show Fat, Sick and Nearly Dead popped up on my recommended show list. When I saw the show, I was amazed that the star of the show also suffered from uticaria. I thought his story was inspiring, and I thought that if that guy could change his health, then so could I. A few days later, I downloaded the information from the reboot website. I was still a little scarred about giving up all of my snacks, however, I was fortunate to get a job offer to work on an L&D unit at my hospital.
Everything was falling into place. I had 30 days before starting on my new unit, so I made the first 30 days my detox period. I knew that I could do anything for 30 days, and that the stress of my current job would not last past that time. So I went to the store and bought a lot of veggies, and other items to stock in my pantry. I also did some research on the uticaria, and found that people who suffer from autoimmune problems such as rashes or arthritis do better on a vegetarian diet. I decided to cut out refined sugar, meat, gluten, soy, dairy, and limit oils and any artificial chemicals such as artificial sweeteners (no diet soda!) as these are the main culprits of inflammation in the body. Inflammation is what causes a lot of problems throughout our bodies. The first week was definitely the hardest. I had to get up early to prepare my juice and food for the day. My day is as follows: For breakfast, I eat a bowl of oatmeal with blueberries and an apple, cinnamon and vanilla, and walnuts if I have time, or some egg whites, or juice. About 2 hours later I drink my juice. I could not bring myself to spend the $200 on a juicer, so I just use my blender. It takes a little more time, but I keep the fiber, and it works just fine. For lunch I eat a salad, roasted veggies, or some homemade soup that I make ahead. About 3pm I have more juice, then for dinner, I eat a salad, veggies or a rice/bean recipe. There are tons of healthy recipes on the internet, and I have not become bored so far. I try to be done eating by 6pm, but this is not always possible, especially now that I am working on the Labor and Delivery unit. After 3 weeks, I had lost 18lbs, and felt so much better. I no longer have to take any medications, and my skin so soft and smooth and my hair is healthier. I started on July 09th and today is August 19, 2012,which is just 6 weeks. To date I have lost 21lbs and have gone down 2 pant sizes. Also, I am using the elliptical 3-4 days a week, and trying to fit in as much exercise as I can. When I make my juice, I use coconut water, kale, chard, spinach, flax seeds, a whole beet, a carrot, banana, blueberries, strawberries, ginger root and whatever else I have on hand. I plan to continue this new lifestyle, and when I reach my goal weight, I will be able to have a small amount of one of the items I cut out once in a while. I do not have an ethical objection to meat, and I really like it, so I may let myself have a small amount a few times a year. I plan to get my labs done in December so I can compare the differences in my cholesterol levels, and blood sugar, and blood pressure. I feel so much better, that I am sure my labs will be improved. Diabetes is very strong in my family, and I was pre-diabetic, had high blood pressure, and was feeling tired all of the time. Now I feel great, and have so much energy! I hope my story inspires some of you to improve your health. Another great movie to watch is Forks over Knives. It outlines the benefits of a plant based diet, and how it can actually reverse disease such as cancer, hypertension, and diabetes .
 
Good luck on your quest for health!!
 
Laura Mancuso RN

Saturday August 18, 2012

First, I want to give a friend a shout out....Lorie is doing her first Ironman competition is Ca. this weekend!!! "You rock Lorie"!!! 

My workout on this rainy Saturday morning was:  ran on treadmil for 50min. then back/bis weight training with some light leg work, ended with a great stretch!!!

Still working on my soy story!!!

Here are a few of my favorite website that I follow.

• cook to heal
• worlds healthiest foods.org
• one lil' vegan - (blog)
• the garden of eating diet- (blog)
• reboot your life-(blog)

***I don't really follow any workout videos or websites because for me it comes so naturally and is so personal. I do my workouts according to how I feel that day and what my body is saying to me.
If I feel tight and just want to stretch that day then, that's what I do. If I want to just run and zone out then, that's what I do. If i want to feel strong then, I do my weights!!! It's all good:)

Enjoy the day everyone!

Question of the day??? What are your favorite websites???

Chickpea Flour Pizza dough recipe!!!

OMG!!! Last night I had a wonderful new Pizza made with Chickpea flour. Chickpea Flour (Garbanzo bean flour) is Wheat free, Gluten free, high in Protein and low in Carbs and still delicous with it's nutty flavor. I changed the toppings from the original recipe. I did use Pecorino cheese (cheese made from sheep). I also used fresh herbs from the garden, and used spinach, onion and mushrooms. This Pizza was top notch!!!

Chickpea Flour Pizza

 Chickpea Pizza with Broccoli Rabe

from The Radio Blog | http://theradioblog.marthastewart.com/

© 2011 Martha Stewart Living Omnimedia, Inc. All rights reserved. For personal use only, not for commercial use.

1

This recipe comes from Sandy Gluck. It was featured as her Meatless Monday recipe on “Everyday Food” on Monday, March 7, 2011.

Ingredients

Makes one 10-inch pizza

2/3 cup chickpea flour

Coarse salt

1 cup cold water

1/2 bunch broccoli rabe, tough ends removed, cut into 2-inch lengths

1/2 teaspoon dried rosemary, crumbled

3 tablespoons extra-virgin olive oil

3/4 cup (3 ounces) shredded aged gouda, Manchego, or Fontina cheese

Directions

1. Preheat the oven to 500 degrees.

2. In a medium bowl, whisk together the chickpea flour and 3/4 teaspoon of salt. Gradually whisk in the water until smooth. Let stand 30 minutes at room temperature.

3. Meanwhile, in a large pot of boiling salted water, cook the broccoli rabe until crisp-tender, about 3 minutes. Drain.

4. Whisk the rosemary and 1 tablespoon of the oil into the chickpea mixture. In a large cast iron skillet, heat 1 tablespoon of the oil over medium. Place the pan in the oven and let it heat up for 10 minutes. Pour the chickpea mixture into the pan, top it with the cheese, the broccoli rabe, and the remaining oil. Place in the oven and cook until the bottom is crisp and the sides are golden, about 15 minutes.

Todays workout is Legs/Shoulders....since yesterday I ran alot while Madison was at art class. I have been getting a lot of Cardio in all week so today I need to focus on some good weight training. Then, I need to decide which juice I will be drinking today:) Any Ideas???

Also, I'm working on a piece about "soy allergies and intolerance". Enjoy the day everyone!!!

Not your typical mid week workout!!!

 It's Wednesday already:) 

Workout for the day!

• Did my 3-2-1 routine on the treadmill

(which is 3min run at moderate speed, then 2min at faster pase...breathing hard then, 1 min sprint...then walk for 1 min or whatever you need to bring heart rate down)

• hamstring curls on weight machine (back of legs)with alternating reverse flys(back muscles) 

                                                Then this video!!!!

and ended with!!

After shower we are off to Art classes and softball camp and back to school shopping, I will bring my rehydration drink!!! From mon aug. 13ths post.

Enjoy your day everyone!!!

2 weeks before school starts!!!YIKES!!

Workout to come later!

Ok,Ok, Ok!!!! After many people told me about the movie "Fat, sick and nearly dead" I did finally watch it with the family. I now know where most Americans stand nutritionally and, why it's so hard for most to stay on track. I have always juiced or add veggies into everything I make. I do mean everything....Even desserts!!! I also do mini detoxs. I do this for many reasons, not because I eat bad but for me it's more of a spiritual experience.

Ok, Now for todays focus is on Hydration!

Did you know that 1 cup of Strawberries has 4 oz of water and 1 cup of Broccoli has 5 oz. We do get a lot of our water from our food as long as we eat the right foods.

Here is another great rehydration juice. From the reboot your life website. Drink this after your workout! Enjoy!!!

This juice is very high in electrolytes such as magnesium, calcium and potassium so it is great after exercise. This juice is also high in iron, chlorophyll, vitamin c, folic acid, beta-carotenes and much more. Kale has SO many health benefits, one being this leafy green is high in lutein and zeaxanthin which has been shown to protect the eyes against age-related macular degeneration and cataracts.

Chlorophyll is associated with an increase in detoxification and elimination. It can help with body odour and halitosis during a detox.

Ingredients
4-6 Kale leaves
1 Large Cucumber (dark garden cucumber)
½ Fennel (bulb and stalks)
1-2 Nashi pears
2 Celery sticks

Directions:
- Wash all the ingredients and chop if needed
- Juice
- Pour over iceEnjoy!

Preparation Time: 10 minutes
Makes 1 serving 500mls (16oz)

Substitutions or Extras:
Kale – spinach, silverbeet (chard), mustard greens, cos lettuce, broccoli, zucchini
Cucumber –zucchini, lettuce, broccoli, cabbage, Brussels sprouts
Nashi Pears – pear, apple, lemon, lime
Celery – zucchini, lime, cabbage, iceberg lettuce

Busy shopping weekend:)

Busy weekend!!! Shopping, shopping and more shopping:) I posted more on my Summer Olympics and diet page. Will keep you posted. Plan on making more videos next week.

Still waiting for new recipes!!! Anyone......Anyone!!!

Juiced this am for breakfast, salad for lunch and now roasted beet salad and sweet potato for dinner!!!

Enjoy the weekend!!!

Summer Olympics Training and Diet!

 I have been listening more than watching the Olympics and I often wonder about their training schedules and diet. So, in researching some of their secrets I found some interesting things, one of which has really stuck with me. BEETS!!!

I Love, Love Beets....They are so versatile. They can be used in juices, salads, soups, raw, roasted, etc..
Their benefits are so amazing. Eating beets can improve running performance due to their ability to improve oxygen utilisation during exercise. So before you hit the pavement, juice it up with some wonderful beetjuice!!!



APPLE, BEET AND CARROT JUICE

Ingredients:   1 Apple 2 Beets (Australia beetroot) 3 Large Carrots 1 Piece Ginger (thumb sized) 4 cups Spinach/Kale (Australia tuscan cabbage)   Directions Wash all produce well Juice Pour over ice Enjoy!

Many people especially athletes focus on protein, carbs, and fats but sometime forget about the  micro nutrients our bodies need as well. Some of the vital minerals and vitamins of Beets are magnesium and potassium.

Red plant foods known as (polyphenols) are high in antioxidants, and vitamin c. Also, with its beautiful red color this root vegetable is loaded with Lycopene, one of the most potent cancer fighting protective agent, as well as prevention and treatment of cardiovascular disease. Also, Beets are a great Chraka 1 food.... not only are they a root vegetable for grounding but a vibrant red color of Chakra 1.

There are so many more wonderful benefits to eating beets. As an athlete, mom and someone who wants to take care of my body I will be adding more beets to my diet.

Diet challenge for the day: adding beets into your diet!!!

Here is a strength challenge for today:
Try 15 static lunges on each leg. Then put down weights(if you used any) and do squat jumps, which is, no weights and squat as low as you can, then jump straight up as high as you can- do as many as you can. Then repeat cycle up to 3 sets.
Then switch to upper body moves: Pushups (however you can do them)as many as you can do immediately as you have finished one set of leg exercise. Keep alternating between leg/ upper body for the 3 sets. End with some great stretches.

good luck and let me know how it goes???? I plan on taping my challange!!!

Hiking day:)

Hi Sorry for the late post. I have been sooo busy. We had a wonderful weekend. Spent the day in Maine on Saturday. Well, I said good bye to one of my best clients. She is such a wonderful and positive person. I'm really going to miss working with her. Good Luck and Stay Strong "Ronnie"!!!! And I'm welcoming back another client. So, Lots of changes going on. Some changes are good!! Also, my sister has lost about 20lbs on her healthy living journey....Great job Laura:)

My workouts have been pretty much the same.
Cardio: I either run on the treadmil or today the kids and I are going hiking.
Strength Training: Alternating between Chest/Tris and Shoulder/bis and legs/shoulders
Stretching: Yoga/ Pilates

Diet: I tried a ALT(Avacado, Lettuce and Tomato) It was wonderful:) Nice for a summertime meal. Looking for some new dishes....will let you know if I find anything tasty! And please let me know if anyone finds something worth sharing.

Enjoy this beautiful, beautiful day everyone!!! We are off to hike the MT.

Dip night!!

It's a beautiful Friday morning!!! Ok, a little hot:) Loving it though. Started my day off with a bang of a workout. My focus this morning was on strength for legs. Followed by some chest/tri's and a little shoulders but not much. My diet is pretty much the same, veggies, veggies, and more veggies. With so many fresh veggies available, I have so many dishes I want to try. Last night was a dip night since we were eating a little later than usual. I had some bean dip with homemade pita chips(corn tortilla chips) and a roasted eggplant hummus dip with....you got it with more veggies to dip. (cucumbers, zucchini, etc.). However; for lunch I did make a huge fruit salad for everyone to eat from. YUM!!! Watermelon, strawberries, apple, oranges, bananas, grapes... I even threw in some walnuts. Tonight is date night so, Not sure where we're going or what I'll have yet. It's always a struggle when I go out to eat. Enjoy the weekend everyone!

Question of the day?
Do you struggle when you go out to eat? Where's your favorite place to go?(Mexican, Italian, Chinese, A little deli for sandwiches, etc....)

Mid week workout!! much needed:)

do 3 sets!!

Today's workout was very needed!!! Had a great cardio workout on the treadmil. Then, I did my weight routine of some shoulders/legs but primarily my focus was back and biceps. I worked out outside and it was so nice and relaxing....a cool breeze!!! I did not tape the workout because everyone was still sleeping....just the way I like it. Here is another video from a previous day!!! Enjoy your day everyone.
We have nothing to do tonight but eat pizza!!! Using my spelt flour recipe found under my recipes titled
"from my ktchen to yours" then topped my roasted veggies and nutrional yeast. YUM!!

Question of the day?
What's your favorite kind of Pizza? Oven baked, wood burning stove or grill?
Mine is definitely wood burning- spelt flour- veggie pizza!!!