What else vegans eat.....

In the interest of avoiding a super-long post I'm finishing the previous post "What do Vegans eat?" with Part II.   (Read the first part here: http://programfit.blogspot.com/2011/11/what-do-vegans-eat.html) 

As I previously stated the main reason for logging my meals was because many people are genuinely curious what's left to eat after you remove the animals from your plate.  As you'll notice I have so much variety in my diet!  I think I counted that between all the lunches and dinners I never had the same meal more than twice, and even that only happened a handful of times.  The salads, smoothies, and breakfasts don't count because no two are ever the same, as there are so many options for ingredients and ratios of ingredients.  The same bowl of oatmeal can taste totally different by changing the milk or add-ins. 

I'm even more thrilled that I haven't even scratched the surface on the arsenal of meals from which to choose.  If I did this in the summer the post would look totally different - the weather and the produce available steer my choices. 

Several of you have told me you have been consciously tweaking your diet to include more animal-free meals but you get stuck sometimes.  That is understandable.  Your diet will never be perfect because, well, life happens.  You'll notice I had a few days where I struggled because we were out of town and on the road.  You just do the best you can. 

So here's the remainder of my month of food.  Hope it helps give you some ideas!

11/8:

Breakfast: Cooked buckwheat with vanilla almond milk
Lunch: green smoothie and oven baked mochi
Dinner: portabella napoleon (ate out)
Daily Protein: 41 grams

11/9: (was out of town & on road all day)

Breakfast:  bagel with vegan cream cheese
Lunch: roasted potatoes and green beans (funeral luncheon so the options were limited – the potatoes were made with oil and I asked if they could prepare a serving of beans without butter)
Dinner:  Subway veggie delite sandwich
Daily Protein:  not sure -didn’t keep track of snacks

11/10:
Breakfast: Kashi Go Lean cold cereal with vanilla almond milk
Lunch: pizza with caramelized onions, broccoli, spinach, & ww crust, no cheese.  (ate out)
Dinner: Caesar salad with home-made dressing & croutons
Daily Protein: 42 grams
 

11/11:

Breakfast: cooked oat groats, almond milk, chia seeds

Lunch: Amy’s frozen shephards pie, fruit salad

Dinner: spinach, onion, & vegan cheese quesadillas

Daily Protein: 40 grams

11/12:

Breakfast: banana nut pancakes

Lunch: green smoothie with chia seeds

Dinner:  vegetarian chili, salad with oil & vinegar, dinner roll,  fruit (ate out at a PA Dutch buffet so this was the best I could do!)

Daily Protein:  approximately 65 grams

11/13:

Breakfast: quinoa with baked apples & walnuts

Lunch: cauliflower millet soup, pb& j sandwich

Dinner:  Caesar salad with home-made dressing & croutons

Daily Protein: 46 grams

11/14:

Breakfast: Cooked buckwheat  & vanilla almond milk

Lunch: green smoothie with flax seeds

Dinner:  Red radish tabbouleh, “chicken” noodle soup

Daily Protein: 41 grams

11/15:

Breakfast: whole grain toast with peanut butter

Lunch: cauliflower millet soup, pan-fried mochi

Dinner:  Red radish tabbouleh,  fruit salad

Daily Protein: 40 grams

11/16:

Breakfast: Cooked oat groats with bananas & raisins

Lunch: Falafel pita, cole slaw

Dinner:  Jambalaya made with Field Roast vegan sausage

Daily Protein: 70 grams

11/17:

Breakfast: green smoothie with flax seeds 

Lunch: Falafel pita, cole slaw

Dinner:  Sautéed collard greens with pine nuts & raisins, home-made baked fries

Daily Protein: 40 grams

11/18:

Breakfast: green smoothie with flax seeds 

Lunch: mixed green salad with quinoa & home-made dressing

Dinner:  Black eyed peas croquettes, roasted veggies

Daily Protein: 44 grams

11/19:

Breakfast: oatmeal with blueberries, almond milk, chia seeds 

Lunch: mixed green salad with chick peas & home-made dressing

Dinner:  big bowl of peas, corn, limas with earth balance,  dark chocolate & raspberry quesadilla

Daily Protein: 39 grams

 11/20:

Breakfast: Kashi Go Lean cold cereal with coconut milk

Lunch: black bean & squash chili, home-made cornbread

Dinner:  veggie burger & fries (ate out)

Daily Protein: not sure about veggie burger, but I had 30g before dinner

11/21:

Breakfast: a mix of Nature’s Path cold brown rice cereal & bran cereal, blueberries, coconut  milk

Lunch:  veggie & black bean burrito (ate out)

Dinner:  baked sweet potato, mixed green salad

Daily Protein: 50 grams

 11/22:

Breakfast: a mix of Nature’s Path cold brown rice cereal & bran cereal, blueberries, coconut  milk

Lunch:  mixed green & veggie wrap, baked apple

Dinner:  Black eyed peas croquettes, maple roasted root veggies

Daily Protein: 49 grams

 11/23:

Breakfast:  green smoothie with flax seeds

Lunch:  gingered carrot apple soup, grilled vegan cheese sandwich

Dinner:  eggplant parmesan (vegan cheese, of course) on pasta

Daily Protein: 57 grams

11/24:

Breakfast:  oatmeal with banana

Lunch: mixed greens and veggies in a whole wheat wrap, plum

Thanksgiving Dinner (all vegan & GF: ) mashed potatoes, stuffing, asparagus/walnut dish, maple glazed carrots, sweet potatoes, biscuit, cranberry sauce, baked apples

Daily Protein: didn’t keep track

11/25: (out of town all day)

Breakfast: some sort of organic GF cereal (can’t remember which)

Lunch: barbequed lima beans, sweet potatoes, some sort of baked cabbage dish

Dinner: mashed potatoes, broccoli, lentil loaf

Daily Protein: 39 grams

 11/26: (out of town all day)

Breakfast:  Hot brown rice cereal with banana

Lunch: wild rice dish with walnuts, celery, carrots, dried cherries, fruit salad with coconut

Dinner:  turnpike soft pretzel!

Daily Protein: 30 grams

11/27:

Breakfast:  Hot brown rice cereal with strawberries

Lunch: Subway veggie delite sandwich

Dinner:  gingered carrot apple soup & mixed green salad, apple crumble

Daily Protein: 42 grams

11/28:

Breakfast:  green smoothie & flax seeds

Lunch:  corn chowder, fruit smoothie

Dinner:  “Thanksgiving Pizza” (whole wheat crust, cannellini bean puree, spinach, squash, apples, etc.)

Daily Protein: 61 grams

 11/29:

Breakfast:  green smoothie & flax seeds

Lunch:  portabella sandwich & salad (ate out)

Dinner:  Polenta casserole with seitan (has cauliflower & asparagus in it), rice pudding

Daily Protein: 52 grams

11/30:

Breakfast:  Amy’s frozen tofu scramble with spinach, potatoes and tomato

Lunch:  Polenta casserole with seitan (has cauliflower & asparagus in it)

Dinner:  mac-n-cheese pancakes, strawberry banana spinach smoothie

Daily Protein:  64 grams

12/1:

Breakfast:  quinoa with zucchini & squash

Lunch:  Gardein Crispy tenders, tomato soup

Dinner:  fried rice with all sorts of veggies in it, frozen chocolate banana

Daily Protein:  55 grams

Introducing FITGREETINGS!

In 2002 I was in need of a holiday greeting card that was specifically geared for the fitness industry, but I couldn’t find one. So I designed one, hired an artist, and had it printed. The next day I filed for a trademark for FITGREETINGS with the intention of one day selling these products. Fast forward ten years… and that day has finally arrived! With the help of websites such as Zazzle and Café Press I am now able to begin to sell the creations I’ve been collecting over the years. I’m also able to expand the designs to other items such as clothing and gifts.

This is special to me because each of these cards were designed and used by me with a particular client, group, or event in mind. Some of you have even been a sounding board for feedback and ideas about the designs. Furthermore, some of you have even received these cards in the mail from me!

The Holiday card (Yoga Santa) is the first one I had made ten years ago, so it is only fitting that I bring it back to launch the store. It still makes me chuckle and is one of my faves.

So, the next time you’re in the market for unique health and fitness cards, shirts, etc. keep FITGREETINGS in mind. I will continue to upload the many other designs I’ve been stockpiling for years – plus more that are in the works. I’ll continue to post new items on Facebook as they are uploaded.

Check out the sites below. They will both carry the same designs but on slightly different products. The sites also vary in price, but they both run constant promotions so you can always find one of them running a sale on the item you want.


See other gifts available on Zazzle.

Make Custom Gifts at CafePress

Thanks for taking this journey with me!

What do vegans eat?!

I’ve been meaning to address this topic for a while but since today is World Vegan Day I thought there was no better time! 

I follow a 99% vegan diet*, and have done so for about a year and a half.  Prior to that I followed a strict vegetarian diet for 10 years (except for one possible slip in St. Lucia years ago after a few too many cocktails…but that hasn’t been proven…although it is a funny story….I’ll save it for another time!)  Prior to that, after viewing a 20/20 special at the age of 16 I made a decision to never eat a cow or pig again.  So basically, every 10 years I seem to make some sort of shift in my diet! 

I’m forever amused by the response I get when people find out about my diet.  In fact, as each shift happens, so does the response. When I was a teenager the question seemed to be “why?” or “how long is this going to last?”  When I became a strict vegetarian (no meat or fish or anything that had a mother or a face) the number one question became “how do you get your protein?”  But now – now is the best!  The most frequent question preceded by a blank stare and a long pause is “wait, so, what do you eat….what’s left?” 

I guess I find it amusing because, to me, I have a perfectly normal and fulfilling diet.  Eating a plant-based diet is a choice I made – not a restriction!  In fact, looking back on my life so far it ranks up there as one of the best decisions I’ve ever made, and one for which I’m most proud.  It’s my version of preventative medicine, and even more importantly, it’s the best way I know to contribute to a better environment, economy, and of course, animals. 
So, the purpose of this post (and the subsequent related posts) is to bring light to the above question – “What do you eat?”   The funniest part of the question is not that someone actually asked it.  The funny thing is my response!  For as many times as I’ve been asked this question, I’m always taken aback.  How do you answer in one sentence all the things you eat?  Where do you start?  Do you categorize things by groups, or by meals (breakfasts, then lunches, then dinners?)  Ever darn time I respond with a shrug “uhhhhhh….I eat plants.”   It’s not a satisfying answer, and clearly just hearing “plants” seems dreadfully boring. 

As I mentioned before today is World Vegan Day and is followed by Vegan Awareness Month.  I thought that perhaps it would be helpful to those who wonder “What vegans eat” if I chronicled my meals for the month.  This is not to infer that this is the perfect vegan diet - it's simply to give you an idea of some of the tasty and satisfying meals that come from plants! 

Oh, and while I’m at I’ll hopefully clear up the misconception that vegans don’t get enough protein by monitoring my intake for the day.  My body requires between 40-50 grams of protein a day (and that’s being generous.) 

*In the interest of full disclosure, and keeping the integrity of the word “vegan” I wrote that I follow a vegan diet 99% of the time.  Occasionally dairy products will slip into my diet – mostly by accident, and twice a year on purpose.   I haven’t earned the right to call myself a “vegan” because this word goes beyond just diet.  A true vegan is diligent in buying, wearing, and using only products that contain no animal products.  This is not nearly as easy as following a vegan diet, and I’m not there yet.  Maybe in another 10 years! 

 So, here goes....

Nov 1^st:

Breakfast: Whole oat groats and almond milk

Lunch: Vegetable lentil soup - an enormous bowl! 

Dinner: Whole wheat wrap with mixed greens, roasted red peppers & balsamic glazed organic tofu, Purely Decadent Ice Cream (pictured below - woo hoo!) 

Daily protein: 54 grams

11/2: 

Breakfast: Buckwheat groats and almond milk, chia seeds

Lunch: Huge mixed green salad with lots of veggies, and tossed with pasta and homemade balsamic vinaigrette

Dinner: Stir fry and brown rice, vegetable spring roll, edamame (ate out)

Daily protein: 41 grams

11/3:

Breakfast: Green smoothie (kale, dandelion, cucumber, celery, kiwi, grapes, chia seeds)

Lunch: Huge mixed green salad with lots of veggies, and tossed with pasta and homemade balsamic vinaigrette

Dinner: Black bean quesadillas with chiles, vegan cheese, lettuce, salsa on corn tortillas

Daily protein: 52 grams

11/4:

Breakfast: Whole oat groats, almond milk, flax seed

Lunch: Smoothie with strawberries, banana, spinach, almond milk, chia seeds

Dinner: Grilled vegetable panini and french fries (ate out) 

Daily protein: 45 grams

11/5:

Breakfast: Buckwheat groats, almond milk, flax seeds

Lunch: Leftover vegetable panini and bowl of mixed greens with homemade balsamic vinaigrette

Dinner: Cashew carrot ginger soup with whole wheat crackers and Purely Decadent Peanut Butter Zig Zag (pictured - woo hoo!)

Daily protein: 62 grams

11/6:

Breakfast: Vegetable lentil soup

Lunch: Green smoothie with kale, dandelion, cucumber, celery, apple, chia seeds

Dinner: Grilled vegetable fajitas with rice and black beans (ate out)

Daily protein: 65 grams


11/7:

Breakfast: Kashi Go-Lean cereal, vanilla almond milk

Lunch: Grilled veggie wrap with lettuce - doesn't even need cheese! 

Dinner: Mixed green salad with lots of veggies and quinoa & chickpeas, tossed with homemade balsamic vinaigrette. 

Daily protein: 67 grams

                                      Can you tell I'm a fan of ice cream?
                                       

Good times....

If you missed the last day of camp you didn’t get to hear me say a great big THANKS to all of you for making my “job” not feel like “work.”  While there is a lot of time and effort required behind the scenes to make boot camp happen, I enjoy every minute of it.  That’s because we share the same philosophy when it comes to camp – you take it seriously – you show up ready to do what is required – but you like to have fun while you’re doing it.  That is exactly how I approach it and why I looked forward to every session.   I appreciate each of you, and I could not ask for better clients! 

I will be in contact with you on an individual basis to review your camp assessments, etc.  In the meantime when you have several minutes to kill I put together a “Camp 2011 Recap.”  I honestly tried to keep it short (I edited out 5 days) but it still is lengthy.  I just had too much fun once I got started!  

Thanks also for the gift card to the Blue Sage! Loved it.

Chicken, fish, or neither?

As a (mostly vegan) vegetarian I’ve learned to eat before I go to weddings.  However, over the past few years more and more venues are evolving their menus in recognition of the growing population of compassionate, plant-strong eaters.  

I attended two weddings in the past week and ate like a Queen.  Furthermore, my plate was the envy of many of my carnivorous table-mates.   They said that while a filet sounded good 2 months prior, an hour of cocktails and hors d’ oeuvres left them craving something lighter for dinner.  Enter my stuffed pepper and lentils on the first night, and my roasted vegetables and potatoes on the second.  Both of which were actually quite good, and not just thrown together so the caterer could say they offer a veggie dish. 

I’m always conscientious about being “high-maintenance” concerning my diet when I go to events – especially at someone else’s wedding where the focus shouldn’t be on me.    However, I’ve found that there are discreet ways to get a healthy dinner without inconveniencing anyone.   Here are two typical scenarios and how I deal with them:

1.  If the invitation gives you 2 or 3 choices, most likely none of them are vegan.   When this happens, I send back my card with a note that reads, “Please don’t worry about a meal for me, as I follow a vegan diet (or vegetarian…or whatever applies,) and I don’t want you to spend money on a meal that will go uneaten.  I’ll be quite content with the salad, good company, and of course a glass of wine!”   While I truly mean this, each time I’ve done this the bride ordered a vegan meal anyway because she wanted her guests to be happy and comfortable.   

2.  Sometimes you are given a choice once you’re seated at the table.  Here’s what I do:  When the server comes around I quietly ask “I don’t want to be an inconvenience, but do you by any chance offer a vegetarian/vegan option, OR if not, could I possibly get a plate of what you are serving without the meat?”  (In other words, just the veggies,potatoes,etc.)  I have yet to be somewhere that they aren’t able to accommodate without hesitation.

Even with all of the positive experiences I’ve had, I don’t take anything for granted so I always carry a baggie of nuts or a snack bar in my purse.  And, if there happens to be some veggie hors d ‘oeuvres during the cocktail hour I make sure to partake so I’m not starving when dinner begins.   

My next hope for the future of catering is that all event venues will offer soy milk for coffee.   Or, maybe non-dairy milk should be offered in the same size as those little airplane liquor bottles.  This way a “low-maintenance” vegan coffee drinker such as myself can carry one in her clutch handbag!

Rehydrate - Summer Style!

Okay, I received so many emails about the sports drink I made for the Body Combat launch last week I thought I’d share it with everyone. While I’ve made slightly more elaborate drinks in the past, this one is so simple I almost feel silly writing about it, but here goes; it’s a 50/50 mix of coconut water and watermelon juice. That’s it!

I stumbled upon this by accident one day when I ended up with a huge puddle of juice at the bottom of a melon after scooping out chunks for a fruit salad. I put a strainer over a glass to catch the seeds, and emptied the shell of its juice. Adding some ice or seltzer water would have been a treat in of itself, but since I always keep a stash of coconut water in the fridge I mixed them together, and was mighty pleased with the outcome.

Sports drinks are not necessary unless you are working out intensely for an extended period of time, however, this is a refreshing treat after training – especially on a hot summer day. I also tend to water it down, which allows me to drink more while stretching the calories.

You’ll notice I juiced an entire watermelon to get this quantity shown in the picture. I was making it to be consumed that evening. For all practical purposes you’ll end up with maybe 8-12 ounces that will allow you to fill a reusable bottle with the 50/50 mix. If you end up keeping it in the fridge for more than a day, you might notice the watermelon juice begins to taste a bit like the rind. If it tastes too bitter add a small drizzle of Agave or sweetener, shake, and you’re good to go!   Also be sure to serve it cold. 

You’ll get the electrolytes and carbs needed to rehydrate and refuel without the additives, chemicals, and loads of sugar in commercial sports drinks. Your kids will love it too!

Randallisms!

Anyone who spends time near Randall at Boot Camp knows he keeps us laughing. After transferring camp footage I found myself with a folder entitled "Randallisms." Here's one clip. Listen closely (you may need to turn it up) to what he says to himself on the very first day of camp - only 5 minutes into the workout! Thanks Randall for being a good sport and making my job fun!

Welcome Boot Camp 2011

I couldn’t be any more thrilled with the crew that has committed to summer boot camp.  I’m happy to welcome the handful of new participants as well as the  many loyal veterans of the program.   You come to work hard but you have senses of humor and like to have fun.  It is a perfect combination.
 
I said on Monday before we did our assessment tests that I can never sleep the night before the first day of camp.  I have butterflies in my stomach because I’m so excited for the possibilities of what’s in store for you all.  It’s a blank slate and I can’t wait to start painting! 

I’ve been facilitating boot camps for 11 years now and I’ve seen first-hand the opportunity this experience presents to people, and I’ve witnessed the tears of joy it brings when someone grabs hold with both hands.  These accomplishments come in various forms; some knock-your-socks-off big, some seemingly mundane, but all are significant because they taught people something about themselves.   I’ve seen already-fit athletes elevate their game to a level they’ve never been.   I’m amazed when I think of the amount of women who tell me they have never even tried a push up, for no other reason than they never thought they could do one.  I’m equally amazed at how many of them now act like they’ve been doing them their entire lives.  It made my summer a few years ago when someone decided to give up cigarette smoking when on the first day she wasn’t able to walk a mile without stopping.  By the end of the summer she wasn’t quite jogging the entire mile, but as far as I know, she hasn’t picked up a cigarette since.   I get chills when I think of a stay-at-home mom of two with an infant at home, who was overwhelmed with emotion after she completed her assessments on the last day.   She said (I’m paraphrasing) “I know it seems silly to most – I ran a mile, it’s not a big deal.  But I’m a mom 24/7 and that’s what I’ve been doing since the baby was born.  Now, to be able to achieve this goal that is mine and only mine – it’s something I did and it feels good.” 

I’m telling you these stories because I invite you to think about why you’re here and what you hope to get out of this experience.   Boot Camp lasts 8-1/2 weeks, and then it doesn’t come around again until next summer.  If you signed up for camp because you enjoy exercising outdoors and need a break from your normal routine, there is definitely a place for you here and I will happily deliver that to you.  However, I invite you to set your sights on something you may think just slightly out of reach….something that you think “only other people can do.”  Take advantage of the structure, support, education, intensity, and camaraderie that boot camp offers.  Set a goal that scares you a bit.  Go for something that, on the night before last day of camp, gives you butterflies. 

Program Fit is Joining Forces!

Recently First Lady Michelle Obama and Dr. Jill Biden announced the Joining Forces Campaign as a way to give back and support military families at home (see the badge to the right for more info.) The American Council on Exercise is partnering up and pledging 1 million service hours via its fitness professionals. I’m proud to announce my involvement by donating fitness training hours to local military families.

My training will take place outdoors – boot camp style, if you will! How many hours? Well, that’s up to you. I’ll donate one session per each new Facebook Fan Program Fit receives from now until Memorial Day. Please spread the word to anyone who would like to support the cause, or anyone you know who could benefit from it.

The more fans, the more hours! I couldn’t think of a better reason to be tired out this summer!

www.facebook.com/programfit

It's funny that oatmeal comes in packets...

I was going to hold off on this until the fall when it started getting cool again, but a post “Forks over Knives” conversation reminded me that there never is an inappropriate time to share good ideas about food.  

I don’t need to tell you how important a good breakfast is – you’ve heard it a million times before. Instead, I’ll share a relatively easy, inexpensive, and yummy way to enjoy whole grains in the morning.

Years ago I switched from the packets of oatmeal to steel cut oatmeal, and from then on I was never satisfied with packets of oatmeal. Then one day I tried whole oats and I officially became an oatmeal snob. It’s actually a bit humorous to me that people buy oatmeal in packets when there is such a rockin’ alternative.

Whole oat groats (available in the bulk section at Whole Foods and most natural food stores,) are the original, unprocessed form of oatmeal. It has a rich aroma, nutty flavor, and chewy texture. This whole grain packs protein, fiber, and iron (to name a few) and will keep you full for hours.

The attraction of the packaged oatmeal is the convenience – I certainly can relate. But, if you plan ahead, you can make a large batch and feed from it for a week.

The steps:
1. Rinse oats first, and then place in slow cooker with a pinch of sea salt and 3x the water. When cooking oats on the stovetop most recommend 2x the water, but I’ve found the slow cooker needs more.

2. Cover and cook on low overnight. If you have the ability to stir it once during the night – you insomniacs might relate – do that. Every slow cooker is different, so if your low isn’t very low, I wouldn’t try this on a morning when you plan to sleep late because it will burn.

3. In the morning there will most likely be a film on the top. Scrape it away, give it a stir, and it’s ready to eat.


Fixins’:
The sky is the limit on how dressy you want to make this dish. In fact, I believe there is a trend emerging in the oatmeal world and you will soon be bombarded with recipes everywhere you look. You can add fruits and spices for cooked-in flavor, or pile on the accents once it’s done. I enjoy the taste of the oats alone – especially when they are freshly made. I usually won’t add anything. However, if you are used to processed and sugary cereals you may not be satisfied with just the taste of the food itself. Try adding a touch of maple syrup, or a tad bit of brown sugar. Raisins, dried coconut, nuts, ground flax seeds or chia seeds are lovely toppings. Over time, you can cut back on the accessories and eventually you’ll develop a palate for the grain itself.

I’ll feed off of this batch for the week. The leftovers generally require a splash of almond milk and a good stir to regain an acceptable texture, but I usually enjoy them cold even more than reheated - especially in the summer.

*In the interest of full disclosure, I still keep a container of plain quick oats for the occasions when I haven’t had time to plan ahead and I’m stuck! 



The night before, with chopped up apples.



The next morning, after it was stirred and cinnamon added!

Forks Over Knives

"He who takes medicine and neglects his diet, wastes the skill of the physician." -Chinese proverb

http://forksoverknives.com/

This was just one great quote highlighted in the new movie "Forks over Knives," playing in select cities. I, along with 2 great gals, had the pleasure of attending the premiere last night. If you can't make it downtown, please make a point to see it when it's available on DVD, Netflix, etc.

The title is a reference to the fact that we can help avoid the surgeon's knife, by choosing wisely with our forks.  The power we have over our health and how we feel - just by what we choose to eat - is incredibly exciting and amazing! I want you all to feel that way too. If you're looking for a bit of inspiration, please see this movie.

If you see it, let me know what you think!

Just veggin' out!

My new favorite lunch I never knew I liked!

However did I live 35 years without having tried collard greens? Oh, the joy I’ve unknowingly missed. It is my new favorite lunch – so simple and so tasty.

I got my inspiration by slightly adapting a few recipes, including one from The Kind Diet:

1. Wash and cut leaves of one bunch of collard greens:
2. Dry roast 1 tbsp pine nuts in a skillet for a few minutes.
3. Add 1tbsp Olive oil
4. Add one handful of still-wet leaves to skillet. Stir, and let wilt for a minute, before adding next handful. Continue this process until all leaves are added.
5. Add a pinch of sea salt,ginger, and a Tbsp of raisins.
6. I put the lid on it so it steams a bit more – depends how “wilted” you prefer the greens.
7. Makes either one big serving, or 2 side servings.


Are there veggies you bypass just because you’ve never eaten them before, or you don’t know how to prepare them? Step out of your cooking comfort zone and try one! Next time you’re in the produce section, find a leafy green that looks shiny and pretty, or a root veggie that scares you. How about that mushroom you've convinced yourself you don’t like, because you tried it when you were 7 and hated it. Tastes change my friends – go for it! There should be no fear about  preparing them - countless recipes are available with just the click of a mouse.  The more wholesome foods we add to our repertoire, the less room we have for junk. Who knows , you may just find your next favorite lunch!

My next challenge: Put on some big-girl pants and learn to love brussel sprouts.  I'll let you know how it goes. 

Gimme a Beat!

I’ve found a fun tool to help me get through my treadmill sessions! Actually, I’ve been using it for some time now, but just realized I should share! I know running/walking is how most of my boot campers spend their off-season workouts, so this may be of interest.

I’m very much driven by musical beats – certain songs get the adrenaline pumping and make me want to move! However, my brain is not wired to allow my body to move off the beat. It’s a curse. Perhaps a result of teaching group fitness and dance classes for many years.

You may not be as particular as me, but if you’re looking for a way to add a bit of interest to your treadmill time, you may want to try out one of these Apps:

 BeatBurn Treadmill/Outdoor Trainer
Compatible with iphone, ipod touch, ipad (who runs with an ipad?)

It claims it “changes the beat of the music to perfectly match your pace.” This really means that you are instructed to change your pace to match the beat of the music. Which is fine, I guess, just not as magical as I had envisioned. It has two settings, one for both treadmill and outdoor training.


Here’s how it works:
1. You select the desired length and intensity of your session
2. You can use either pre-programmed songs, or import your favorites from itunes.
3. It will then both arrange the songs, and adjust the tempo in order to fit your selected workout profile.
4. As you go, your “workout host” will tell you what incline and pace you should set the treadmill in order to keep pace with the beat.
5. If you’re using it outdoors, she’ll tell you to work at a certain intensity on a scale from 1-10.

Here’s what I like about it:
1. Just like any new toy, it kept me occupied, and I was excited to get to the gym to try it out the first time! This kept me from getting bored.
2. As I said before, my body feels best when my pace matches the beat of the music. I’m also inspired, like most people, by my favorite songs. So, when I’m asked to run at a pace above my comfort zone, it’s easier to get through it when my favorite songs are running as fast as I am.
3. It changes the beat of a same song – in mid song – which makes it fun. It’s interesting how the motivational factor of a song changes as it gets faster and slower.

What I didn’t care for:
1. The “workout host,” while lovely, talked an awful lot. She constantly counted down the minutes and seconds until each segment was over. She had a never ending supply of encouraging wisdom, of which I would have been fine with a small percentage. However, if you are the type that thrives on motivational cues, this might be a blessing.


Tempo Magic
Compatible with iphone, ipod touch, ipad (4.0 or later)

This has been a lifesaver for my dance and group fitness classes. It allows you to manually adjust the BPM’s of your songs. No workout profile, no coach in your ear, no frills – just what I like.

Happy Running!

BodyBuggin'

You’ll rarely find me at the gym without my heart rate monitor. I love the instant feedback. In fact, I think I’m addicted. If I can’t look down and see how many calories I’ve burned, it doesn’t feel like an official workout.

Well, as HRM’s do, my battery died and I had to send it back to Polar to get it replaced. However would I fill the empty weeks of training without my most beloved accessory? In the past I’ve rotated with 2 HRM’s so that one would always be available when the other was on the disabled list. But, this time I was caught with my bands down – both were dead!

This was the perfect opportunity to check out the BodyBugg® System. I’ve been curious about it for a while – how does it compare to a good ol’ HRM, and what are the benefits and drawbacks. I’ve read countless reviews, but I wanted to see for myself.

I’ve had mine for a few days now and I’m definitely having fun with it. It came with a subscription until July, and I can already guarantee I will lose interest long before then, BUT, for someone who is serious about losing weight (say, 10 lbs or more) this would be a great tool.

I’ll check it out some more and get back to you with my verdict. Has anyone used one before? What did you think?

Spring session underway!

You wouldn't believe it was the "spring" session, seeing as we spent time scraping ice off of our windshields before and after training! But it was worth it. Good times. Welcome back all.