Fitness Friday: Staying Active Update

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I honestly have been dreading writing this post because it was an off week for me.  Since I last posted this is what my “workouts” looked like:

So here is the break down of April 8-14:

– Friday C25K & Walk 2.8 miles in 35 minutes

– Saturday Walk downtown 1.2 miles in 20 minutes

-Sunday Walk on bike path 1.7 miles in 35 minutes

– Monday OFF

– Tuesday walk with hubz 2.2 miles 45 minutes

-Wednesday OFF

-Thursday- pilates 30 minutes

Totals: 11/24 days and 6hrs 55minutes/15hours

Honestly this week was horrible for me; I feel like I didn’t do any intense workouts which has made me feel a little sluggish and tired today.  I have decided with some encouragement from Twitter that starting tomorrow I am going to be working out in the mornings because it’s too easy to have “something come up” in the evenings.

This evening the plan is to do my Rodney Yee Yoga for Abs because my abs need a good workout and then C25K & a walk with the Hubz.  I also am going to try out my new Nathan Sports Speed 2 Hydration system (p.s. giveaway to come for this!)

Do you like working out in the a.m. or p.m.? What are you doing for a workout this week?

Parfait For The Win!

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Today’s post is supposed to be about self-care but honestly you’ve been getting a lot of those lately so I’ve decided to switch gears and do a little life check in.  If you are looking for a self-care post I encourage you to read my two latest posts:

I also have a new recipe post

In other foodie news the Hubz and I have been on a parfait kick for the past week.  They are quick, easy and so delicious.  We have been making them for breakfast and sometimes for dessert in a variety of combinations.  Our favorite though is vanilla soygurt, Justin’s chocolate hazelnut butter, berries and Uncle Sam cereal for some crunch.  Other combinations have been vanilla coconut yogurt with dates, kiwi, mango and Uncle Sam cereal for some crunch and then a variety of different flavors of coconut yogurt with berries and Uncle Sam cereal.  We are just loving it and I can make one cup of soygurt/coconut yogurt be enough for the two of us when it’s bulked up.  However the better deal that I have turned to are the large 3serving tubs of Whole Soy vanilla soygurt so good and so easy to use for parfaits.

Health Coaching Update- The Hubz is working on my new site and I hope to have it up and running in the next 6 weeks – there are are lot of details to workout.  I also have arranged for four workshops throughout this summer at Hunger Mountain Co-op so if you are in the area you should sign up for one of them.  I will be providing more details when everything is confirmed.

I also got my brochures printed and they look beautiful but I need to get a new photo of myself for the inside and I need to find some place less expensive (than Staples) to get them printed- any suggestions?

In other news the Hubz and I have a currently secret project that we’d like to roll out this summer and it is something I know you will be excited about. I also am getting back into recipe mode and I am planing to work on a summer recipe ebook. We also will be working on community summer garden plot soon and I will be doing more post about that. So there are a lot of things to look forward to.

What are you plans for this summer?

Roli Boli

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I picked up my favorite whole wheat pizza dough yesterday when I was grocery shopping and debated for awhile what I would make with it. I wasn’t in the mood for your standard pizza and I contemplated calzones and then I decided why not a stromboli?

Then I began to reminisce over the Roli-Boli  that used to be at the mall a billion years ago when I was a child and I used to love to steal samples. Does anyone else know what I am talking about? Well here is my Roli Boli Redux and veganized.

Ingredients:

  • 1 whole wheat pizza dough (1 large pizza)
  • 1 cup salsa
  • 1/2 T olive oil
  • 1 medium sweet potato, small dice
  • 1 medium onion, small dice
  • 2 garlic cloves, minced
  • 1 cup frozen corn
  • 1 tsp chipotle chili powder
  • 1 tsp ancho chili powder
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 2 T nutritional yeast
  • 2 T tahini
  • 2-4 T water

Directions:

Preheat your oven to 450F.

Roll out your pizza dough to form a large circle about the size of a large pizza.  Top with the salsa and spread out leaving about a 1 inch border.

In a large saute pan heat the olive oil over medium-high heat and add in the onions, sweet potato and garlic; saute for 4-5 minutes.  Stir in the corn, chili powders, salt and pepper and cook for an additional 10-15 minutes until the sweet potatoes soften.  Stir in the nutritional yeast and tahini and enough water to incorporate all of the ingredients together.

Once everything is cooked and combined pour the sweet potato mixture onto the pizza dough.  Roll up the pizza dough tucking in the edges at the end and flipping the mixture so that the seam is on the bottom (this can be tricky so take your time and be gentle).  Cut 3 small slits in the top of the stromboli and if you’d like you can brush the top with a bit of olive oil to help it brown. Place in the preheated oven and bake for 25-30 minutes until browned; remove from the oven and let rest 5-10 minutes before cutting.  Enjoy!

Readers Request: Water

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Readers Request: Water – “I don’t like water but I know I need it- so how can I convince myself to drink it?

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or [fresh] juice and eating raw fruits and vegetables contribute to the hydration process.

 

© 2010 Integrative Nutrition 5/10

Do you feel like you are drinking enough water?

Eat Less, Play More

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Eat Less, Play More

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we  must feed our hearts, minds and spirits. Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease?

Likewise, when you are unsatisfied with yourrelationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us—a full and fulfilling life—doesn’t come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold.

© 2010 Integrative Nutrition 5/10

Recipe of the Week: Pan-Fried Tofu Steak w/ Chili Yuzu Sauce

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Recipe of the Week

Yields 2 servings

Pan-Fried Tofu Steak

  • 1/2 Block of extra firm tofu, cut into 2 thin slices
  • 3T all purpose flour
  • 1 T sesame oil
  • 1t Canola oil
  • 3 garlic cloves, minced or microplaned

Dust the tofu with the flour and set aside.  In a large saute pan place the oils and garlic and heat over medium-high until the garlic is fragrant.  Place the tofu in the pan and pan fry on each side for 4-5 minutes.

Chili Yuzu Sauce

  • 1.5T tamari
  • 1T yuzu
  • 1t rice wine
  • 1t rice wine vineagr
  • 1t sesame oil
  • 1-2 thai chilies, thinly sliced

Whisk all of the ingredients together and set aside.

Sauteed Cabbage and Shiitakes

  • 1/2 T canola oil
  • 2 cups green cabbage, thinly sliced
  • 8 shiitake mushroom caps, thinly sliced
  • 1 small yellow onion, thinly sliced
  • Salt and Pepper, to taste

Heat the oil in a medium saute pan over high heat.  Add the cabbage, mushroom and onion and saute for 2-3 minutes until soften.  Reduce the heat to medium and season with salt and pepper.  Cook for 4-5 more minutes until veggies are soft.

Garnish:

  • gomasio
  • crispy garlic
  • cilantro
  • Green onions, thinly sliced

Place the tofu on the plate and pour 1/2 of the Chili Yuzu Sauce over; garnish with your choice of toppings.  Serve with brown rice and sauteed cabbage & shiitakes.

Weekend Wrap Up

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Hey Bloggies!

Hope you had a good weekend! It has been beautiful here, until this evening anyways when the rain decided to come. The Hubz and I started our weekend off with Day 3 of Week 1 of Couch to 5k; it was great and we have been able to increase our distance a little bit each day.  I did find this week though that I didn’t do enough other exercising besides yoga and C25k so this week I would like to incorporate more elliptical sessions, Insanity and weights.

After our run/walk we had a relaxing night in catching up on our favorite shows and chowing down on this yummy pizza topped with soysage, caramelized fennel and onions and a spicy tomato sauce.

Saturday morning I woke up thinking it was a work day but was pleasantly surprised to find that it was just a beautiful Saturday morning.  The Hubz and I got up and started working on a new project, that you will learn more about in the coming weeks, and then we got dressed and headed downtown to the farmers market and for a walk in the sun.  The farmers market was great this weekend and we picked up some beautiful watermelon radishes, cabbage, parsnips, potatoes, onions, beans and this beauty from Nibble or Nosh :

Vegan Cookies And Cream Cupcake

The Hubz and I spent the remainder of the afternoon relaxing and sipping on large wonderful glasses of sangria.

Today we have been well….lazy but I did create a new recipe that will be featured for “Recipe of the Week” and the Hubz and I went on a walk over at Ethan Allen Tower/Ethan Allen Park and were able to enjoy the nice weather before the rain came.  Now the Hubz is working on our secret project and I’m relaxing, blogging and watch season 1 of 24.

Recipe of the Week

What did you do this weekend?