25 Wed, 2010 § 3 Comments
We leave for San Diego tomorrow, & I could not be more excited! I have been resisting the urge to pack for weeks! FINALLY, this week has been all about preparing for our trip.
To keep fueled & feeling my best for SD, I have been pushing especially hard while working out & making meals that keep me feeling light & energized.
I have been trying to stick to only fruit in the mornings for a couple weeks now. Terry Walter’s Fruit Soup has been great for a nice pre-workout boost of energy. Its combination of carrot juice, cantaloupe, mango & peaches is chock full of nutrients, & ground clove enhances the refreshing flavor. I also had ginger added to the fresh carrot juice. I am really enjoying this end-of-summer-bounty-in-a-bowl, garnished with champagne grapes; the hint of spices offers just a touch of warmth — perfect for these mornings that are becoming cooler.
I have also been devouring variations of fresh salads [piled high with sprouts Dave surprised me with] as well as Green Monsters. I finally found a real juice bar in SLC! The Blue Star. Yesterday, as a post-climbing treat, I was delighted with a juice combination of romaine, bok choy, celery & watermelon. Yum!
I will definitely make a Green Monster as pre flight fuel tomorrow & squeeze in interval training [our flight is not until 8:45am] before leaving. Exercising makes travel much more comfortable; stimulating my muscles & blood flow should make the flight more tolerable.
Even though it is only a short flight, because I eat a small meal or snack every couple hours, packing a few goods for the plane is a must: peaches, tea for an upset tummy & homemade Quinoa Granola will fill my carry-on [the only bag I am taking – yay].
My variation of Ashley’s original, amazingly creative, Granola.
- Preheat oven to 375*F
~ Bring to boil & simmer about 15 minutes, until liquid is absorbed:
- 1 C Quinoa, rinsed well [I used a combination of red & white]
- 1 Can light Coconut Milk
- 5 Cinnamon sticks [1 tsp]
- 2 tsp Vanilla
~ While quinoa simmers, combine:
- ½ C Almonds, chopped
- ½ C Cashews, chopped
- 2 T Chia Seeds
- ¼ C ground Flaxseeds
- 1 T Sesame Seeds
- Sea Salt
~ In a mixing bowl, add nut/seed mixture to cooked Quinoa.
~ Stir together:
- 2 T Brown Rice Syrup
- 1 T Maple Syrup
- 1 T Coconut Oil
~ Pour over Quinoa Mixture & mix well.
~ Spread onto a parchment-lined baking sheet.
~ Bake until golden brown & almost completely dried out, ~1 hour, stirring every 10 minutes or so.
~ About halfway through baking, I sprinkled & pressed 1/2 C dried Cherries into the granola.
~ I also reduced the temperature to 325* because it was browning too quickly.
~ Allow the granola to cool completely, before storing in an airtight container, to prevent it from going mushy.
~ I dusted a substantial amount of cinnamon over the granola before storing [I keep it in the fridge but do not think this is necessary].
In an old Yoga Journal issue, I found an amazing post flight sequence to help “get us grounded & enjoy our destination”. It will be perfect while waiting for Dave’s sister, Christine. I am anxious to enhance my practice, exploring new yoga classes & instructors, while in SD.
Did I mention we are going to a Padres’ game?! Baseball is my favorite sport to watch. Really.
Also, we will be bouldering on the beach. Aw.
We may never come back! 🙂
Any tips or tricks for traveling & flying?
Dave & I will also be having a Friday date night, just the two of us, if anyone has suggestions. [We have never been to SD.]
24 Tue, 2010 § 2 Comments
Fading away in dejection, two weeks had passed; I was still depressed, lacking appetite & the desire for human interaction. Shut the door. Block out the world, a part of me taunted. Curl into yourself & sleep.
Instead, I succumbed to another part urging me to get over it: I reached for the door knob; twisting it, I entered the world again. I had to get out. I had to live.
I had only attempted it a few times & it had been weeks — maybe even a month — since my last go. As I stepped through the doors of the climbing gym, I knew my melancholy had made me weak but I bouldered anyway. I could not hide but still needed to get away & think — no, clear my head — be alone.
That day, I only saw the plastic. I only felt my hands grasping, reaching to the next hold. I keyed into my foot pointing, toeing solidly into the wall. I felt gravity but was more aware of my body — my muscles contracting; my breath moving in rhythm. Falling never crossed my mind. I simply climbed. My heart felt happy. In that moment, only I existed.
I have found few things with which I can connect, fold myself into & become completely present. Every time I touch the rock, I am seeking the presence I found that day at the gym. Unfortunately, too often, that experience is not recaptured. I am constantly distracted by & at war with my ego. When I do find presence, I climb harder & often — though not always — with a sense of ease. More than that though, I appreciate what it offers & enjoy climbing most during these moments. It is when I do not limit myself with assumptions about the route, the grade, my own expectations…when my ego fades & I do not compare myself to other climbers…& when fear is overcome…I can simply be.
Only the rock & my body exist. I simply climb. So tuned in, it is only my subconscious reacting. Releasing my mind, I let my body connect with the rock. When there is more, I fall. When I let distractions in, I fall.
Falling is not a bad thing if you are pushing your limits. In fact, falling is even good for the ego; but when it is because of the ego, more than just falling is at stake. It taints our experiences, leading to frustration & obsession with external concerns.
I miss climbing. I miss tuning into my body…connecting with the nature of the rock & working with it rather than fighting against it. I miss finding presence through this moving meditation, taking what I learn & practicing it off the rock as well as on. I miss giving my ego a bit of a beating. 😉
It is time to get back on the rock & recapture what I have lost: to see only the rock — to see, feel & concern myself with this moment only — to gently urge myself,
Be Here Now.
What have you lost to the world? Are you ready to recapture it?
23 Mon, 2010 § 1 Comment
Nearly every dog I have known has gone or is going though a chewing “phase”, devouring every thing in sight or at least constantly gnawing on something they shouldn’t be.
Knock on wood, but we either seriously lucked out or did something right.
Let’s assume the latter. 😉
Crate Training & Limited Roam-ability
We adopted Eisley at 5 months & immediately began “crate training”; though extremely difficult — more so on me than her — it proved to be a great approach in several ways. One being she never had a chance to simply roam & lay claim upon the entire house; when she was out of her crate, she was always with me. Keeping her within arms reach — or at least eye sight — made it possible for me to immediately interfer — or better yet prevent through distraction — undesirable behaviors.
Few Toys Lay About
She knows where her toys are kept, how to ask for them & occasionally can streeeetch up to snatch one. In order to get one of her toys, she has to perform a command such as “sit” [the one of main focus], “paw”, “down”, “spin”, etc. Seem mean? She never tires of these toys, left to search for something of more interest. She also understands we are her source of “chewy & play things”. Like all dogs, she thrives off of the attention she gets during this exchange.
If she ever started to investigate or nibble on an off-limit item, I would gently, yet sternly, tell her “No”, then “Trade” her for a favorite, appropriate toy. See why it is important she does not bore of these?
Eisley gets oodles of attention, whether playing or just hanging out. Because she is not neglected, ignored or left to her own devices, she does not need to seek attention through “bad dog” behaviors or find means of entertaining herself [i.e. more “bad dog” behaviors]. We also only play fetch, tug-o-war & such upstairs in the bedroom, so she has learned everywhere else in the house is a spot to be calm & content.
Some dogs are simply prone to chewing & getting into things & require extreme measures, but I would like to think our approach helped instill good behaviors. We have never had a major incident, & I cannot recall the last time she even seemed to think about going for Dave’ slipper. In fact, Bodhi [our cat] is more prone to eat my stuff; but that is a completely different topic. Although, a couple weeks ago, she did snag something Bodhi had knocked onto the floor. I turned to see her playing with a salt water taffy from Dave’s stash. Can you blame her? 🙂
20 Fri, 2010 § Leave a comment
I nearly succumbed to the temptation of eating primarily toast today, augmented with scraping the almond butter container clean with my last few dates & finishing off the green tea coconut ice cream straight from the pint. However, I was determined to eat as healthily, clean & whole as possible today. Problem is there is not much left in the way of produce around this place until our Bountiful Basket pickup tomorrow.
The fridge is all but bare; the pantry is fairly sparse. As my tummy grumbles, I am left rummaging for any remaining scraps & pulling all the creative stops I can muster. The result? Some pretty bizarre, but surprisingly tasty, concoctions.
Second-Time Broiled Sweet Potatoes
- Slice, toss with coconut oil & sea salt; bake on a sheet for about 35 minutes, turning to brown both sides if you would like.
Japanese sweet potatoes are ginormous, with taupe-colored skins. These took nearly 50 minutes to roast. I do not like the Japanese variety as much, but they are still tasty. I always make plenty so I have leftovers the next day. Last night’s leftovers became this morning’s whimsical experiment. To reheat — & crisp & brown them a bit more — I broiled them about 12 inches from the heat for about 10 minutes on each side, until they were done to my liking. FYI: “nearly” burnt — we will call it “blackened” — sweet pots taste reminiscent of roasted marshmallows, I am just saying. 😉
Often I will top these with almond butter, but I like to eat mostly fruit for breakfast lately & did not think plums would pair well, so…
Second-Time Broiled Sweet Potatoes a` la Mode
I topped the taters with Extra Whipped PB-Banana Soft Serve.
I liked it. 🙂
After yoga I decided I needed something green & had just enough spinach & rice milk for a Green Monster…but I wanted more texture & protein.
Green Monster Soup
I added a generous amount of cinnamon to a bowl of Ezekiel Sprouted Grain Cereal, then simply poured over my strawberry-spinach Green Monster & topped with pepitas [pumpkin seeds] & a chopped date. It soaked nicely while I took photos.
Another random winner.
Lunch: the challenge.
I was craving bread but opted for a lighter favorite made from rice: a Mochi waffle. Mmm, crispy exterior, chewy interior. Sensing a pattern yet? 😀
- To make waffle, cut ¼” slices [about 8] of mochi & lay cut-side down on preheated, ungreased waffle iron; close securely & cook until puffed & slightly crisp but not too hard & dry, about 3 minutes, or until your waffle iron signals it is done. [Mine is pretty accurate].
Since this mochi was unflavored, eating it plain would have been boring & unsatisfying, but did I have anything that would make it savory & filling? This is why, even if you are like me & generally cook your own beans, you keep at least one can on hand. You never know when it may save the day.
- 1 C cooked Black Beans
- 1 T fresh Lime Juice
- a little cayenne
- a little coriander
- a dash of garlic powder
Good, but with quite the kick. I must have been a little carried away with the cayenne. I really wished I had had tomatoes or something to cool it down. After some desperate searching, I came across a lonely cucumber in the bottom of the crisper. Perfect.
Black Bean & Cucumber Mochi Waffle Appetizers
I cannot help but laugh while typing most of this post. I am not suggesting you make these right away, though I really enjoyed them & certainly will replicate versions. I simply wanted to show that even with my bare fridge, my tummy & health were saved by a little creativity & willingness to wing it. 😉
What are your healthy fall backs when the kitchen is nearing nakedness? What random concoctions have you made out of desperation? Share your hits & misses.
20 Fri, 2010 § Leave a comment
Straight from the stove. 😛
Ok, I did not really eat it from the stove, but I did have mac & cheese a` la Dave last night. Gasp 😮
I often use Mac-N-Cheese as an example of the modern-day disconnect people have with the food they eat. It is also one of Dave’s favorite comfort foods. We weened him from Kraft fairly easily years ago, & now he enjoys not-exactly-nutritious-but-certainly-less-bad-for-you Amy’s brand. Even if it still is what it is — macaroni & cheese — at least it is organic, made with whole grains, contains no additives & apparently comes in a dairy-free version, which Dave picked up [or so he thought] with me in mind.
Since I normally do not partake in the M & C goodness, it is usually reserved as weekly Guys’ Night post-tennis, pre-zombie-killing fuel. When I walked into the kitchen last night & was thoughtfully informed that he had left the additional grated cheese off so I could have some, how could I say ‘no’?
Is it lame how sweet I found Dave’s sans cheese gesture? It had me smiling all night between spoonfuls of creamy noodles.
It was not bad; kind of tasty in its own way, especially amped up with Wild Planet’s tuna*.
No need to worry: this is not going to become a staple in my diet, & I balanced it out with a beautiful, fresh salad.
You should know these are the best strawberries from a local grower in the area. If you know anyone with a strawberry patch, snatch kindly ask to trade goods or services for a bushel of their berries. You will not be sorry. Oh, & I love that people always go for the BIGGEST berries, because the tiniest & darkest are always the sweetest. More for me. 😉
So…yesterday was supposed to be an uber clean eating day with lots of vegetables only…now I have had pasta twice this week…& my tummy let me know it was actually not dairy-free [it grumbled all night]. Do I feel guilty? Yes. No. A little. It is ok to leave some wiggle room in our dietary convictions & not be crazy intransigent or hard on ourselves, which carries its own risks. Yes, actions become habits, but bending occasionally to appreciate something more truly has its place in life.
As I ate my salad, I was consumed by how blessed I am to have access to fresh, locally-grown produce. I could not stop thinking about raiding my mother’s garden in a couple weeks. I loved how each flavor stood out — that even each strawberry was slightly different from the last — yet the entire dish mingled & complemented each other deliciously.
Did I feel as connected to my bowl of mac & cheese? No, but I did feel connected to the hands that prepared it.
All & all, my venture into the box: worth it, & I survived. 🙂
Do you ever feel connected through the food that someone has so lovingly prepared for you [even if it is not your favorite dish]? Or do we too often just quickly fill our tummies without giving thought to our hearts?
*After learning how most canned tuna is processed, I find it a shame consumers are led to believe this is a cheap & “healthy” source of food. Wild Planet is sustainably-(poll & troll)-caught, hand-packed raw, cooked only once & not diluted with additional oil or water. The end result is a more ethical product that retains more nutrients & all the naturally-occurring Omega 3. Maybe it is not an ideal whole food, but a good option when you do not live near the coast. Wild Planet is definitely not “cheap” either, so we do not have it all that often; because no draining is required, it has been a great protein choice for camping, hiking, etc.
18 Wed, 2010 § 3 Comments
Dave LOVES pasta.
Not exactly health food, so I did not necessarily indulge this pleasure very often in the past. I have realized now though, as active individuals, having some form of whole grain pasta once-a-week will not kill us or completely sabotage our fitness goals.
Enter Tuesday Pasta Nights.
However, I often find pasta too heavy & hate the way I am left feeling afterward; I do not love marinara & steer away from dairy for the most part . Oh what to do…
More Vegetables; Less Pasta.
Obviously, I am always psyched to find or create lighter pasta dishes that satisfy Dave’s noodle craving without leaving me gut shot & sad. My secret of using more vegetables than pasta does just the trick. Keeping portions small & pairing it with a light protein, like fish, also helps from weighing us down.
This “pesto” is not really like pesto at all, but if you chop the broccoli on the finer side [I left it chunky this time], it creates a pesto-type look. It has become a favorite & reoccurring staple of pasta nights at our house. This week, it paired very nicely with another simple favorite, baked lemon tilapia, which cooks up in about the same amount of time.
Roasting concentrates the flavors & caramelizes the natural sugars. A touch of olive oil gives it a crisp, delicious finish.
- Drizzle EVOO over 1-2 small heads* of Broccoli; add salt & pepper.
- Bake in preheated 400*F oven for about 20-25 minutes, turning over midway through cooking time.
- It will look dark — blackened almost — & become tender when roasted through. [These are close, but not quite blackened yet.]
- Place Tilapia fillets in lightly oiled baking dish
- Add an extra small pad of butter [we use 1 tsp? Earth Balance] to each.
- Slice a Lemon into thin rounds & layer slices to cover each fillet.
- Loosely cover with foil & bake for 15 minutes; remove foil & bake for another 5-10 minutes until fish flakes easily.
- Meanwhile prepare 2 small servings of pasta according to directions.
When the broccoli & fish have about 5 minutes left, saute:
- 2 small, sliced Leeks [white part only] in ½ T EVOO for 1 minute. [Crushed garlic is also a nice addition or substitute.]
- 1 ½ T fresh Lemon Juice
- ½-1 T Mirin [or other white wine]
- grated Lemon Peel [about ½-1 tsp] would also be good to add now.
Saute until Leeks are soft & translucent.
- ½ T Earth Balance, stirring until melted. [Adding a small amount at the end lends more flavor without too much extra fat.]
- Coarsely chop broccoli & toss with the strained pasta along with the leek & lemon sauce.
- Garnish with toasted sunflower seeds.
- Serve along side tilapia.
My sister has had success using this same roasting technique with Brussels Sprouts.
*Do not throw out the stalks! Cut & discard the dry ends, then simply peel or slice the rough outer skin [discard] & chop; they cook up nicely quick boiled [bring to boil covered in a very small amount of water, simmer 2-3 minutes until bright green]. We do stems & florets like this, then toss with a simple dressing, seeds & quinoa. I saved these for Eisley. 🙂
15 Sun, 2010 § 2 Comments
Throwing the ball! Swimming in the canal!
Rollerblading! Tubing! Scrambling!
= Fun as a Child
Fun meant exerting ourselves. Fun meant moving.
This need-to-move (ie exercise) & I have had a long-standing, if not always smooth or consistent, affair. Even as a young teenager, I would de-stress by taking a quick jog around town. My flirtation with working out continued through college, constantly evolving & changing as I learned more, tried different activities/practices & became more comfortable with myself. Once plagued with anxiety & depression, I realized how much better I felt when I exercised. It amped up my energy levels & stomped out exhaustion & insomnia I had been battling. Someone once told me to get energy out of anything; you first have to put energy into it. When I put energy into exerting myself & pushing my limits, I gain exponentially physically, mentally & emotionally. Simply, exercising makes me happy. 🙂
It is no secret that frequent & regular physical exercise boosts the immune system & helps prevent the ‘diseases of affluence.’ We have all heard that exercise increases levels of both serotonin & endorphins; but did you know these levels can stay elevated even several days after exercise is discontinued? It is no wonder that physical activity contributes to improvement in mood, increased self-esteem & health management. Dave has commented that he can usually gauge my mood by whether or not I have worked out that day…to what extent…how it went… 😀
Considering all of the benefits & chemical reactions that it produces, how can exercising not make me happy? How can I not move every day?!
If you are not moving daily — or even if you are — here are some discoveries I have made throughout my own “love affair”:
Are you having fun yet? Who says you have to be a runner? Maybe yoga bores you. Do you have to sweat buckets & feel like puking by the end of your workout? You determine what is worth it & enjoyable to you, as long as you are sweating & raising your heart rate several times a week. There are countless ways to get out there & move, so the excuse “I just don’t like exercising” is lame. Rock climbing completely changed my body without feeling like a workout. Maybe you are the social type & need the motivation & support of a Zumba class; or the solitary part of you likes hiking with only nature as your companion; perhaps you are in the zone when pumping weights; maybe you love racquetball, but have yet to try it; or thrive off of training for a triathlon. If you are not having fun, you just have not found it yet. [This following week, I am excited to share the activities I love & why.]
Determine Goals & Make Your Body “good for something”
Our bodies will change; this is inevitable. If we base our bodies’ worth solely on appearance, I am afraid only frustration & disappointment lie ahead, especially as we age. Does this mean we can’t want that six-pack? Of course not; but what good will it do you? It might be pretty, but is it useful? I want lean muscles, because they enhance my climbing. Do I also like the way my arms & back look? Yeah; it is a nice biproduct of striving for my own performance goals. This is what really enhances self/body image: when you focus on more than just “looking good”, you actually connect with your body’s worth & ability. “Looking good” just kind of follows…without obsessing over unrealistic “perfection”…without the need to compare your body to others.
Having goals will help keep you motivated & focused. I mentioned in a previous post, I do not necessarily think “numbers” are the healthiest gauge of health. While suggested “healthy” weights can be a good guideline, it is easy to fall victim to chasing after arbitrary numbers. If you need a number-based-focus, I prefer body fat % over weight. Still, rather than stressing where the scale stops when you are standing still, focus on what your body can do when you are moving! Appreciate it, find others who embrace this & enjoy being active together. It is much more uplifting than petty competitions over who has the tiniest waist.
Crunched for time? How many activities in your day keep you “busy” without actually being “productive” or necessary? What makes you happy & healthy? These are necessary. What is not? Be honest with yourself & establish priorities. My body weight interval training takes anywhere from 12-30 minutes & requires little to no equipment. I often bike instead of driving. I used to practice yoga or take a quick run on my lunch or class breaks. I have even sneaked a quick workout in at the airport while waiting for our flight. Tell me you can’t squeeze that into your day?
I have found cross-training is crucial for injury prevention as well as balancing my body. I often use specific training, such as weights & pilates, to strengthen weaker muscles [those I do not use as often &/or those asked to carry a heavy brunt of my activities]. I have been climbing less often this season & knew I was destined to lose much of my strength. However, because of the type of cross-training I am doing [including High Intensity Interval Training], I am bouldering harder than I ever have in the past. Also, because I am not constantly straining the same muscles with overuse, I do not feel as close to injury as I previously have felt. I like switching up the activities I do; so, while I may not excel at any one of them, my body feels healthy & balanced.
Our bodies need time to repair & recover from the stress we exert on them. As I have read articles by “maturing” athletes, I have found it interesting how much their training differs from their “younger” days. They seem to realize how crucial it is to incorporate rest days for recovery, as well as cross-training. Yes, as our bodies age, they will require more time to recover; but wouldn’t you rather remain injury-free during your younger years so you can do what you love longer?
Embrace “active rest days”, meaning you do not spend your rest day sitting on your butt, vegging in front of the television. You still move on these days: enjoy an activity you love like kayaking; stretch & de-stress with yoga; weight train opposing muscles that are neglected during regular training; simply walk. Moving increases blood circulation which will speed recovery by bringing new blood to muscles as well as flushing out metabolic waste products [biproducts of exercise] which cause soreness.
Though I am happier with this past week’s activity level, I wanted to show the PREVIOUS WEEK; because, even though issues with my left calve kept me from being as active or intense as I would have liked, I was still able to move every day*.
Monday ~ Active Rest Day [Sore from Sat. hike & Sun. bike ride]
- laps at the pool
- a.m. Yoga Class, focusing on “wheel”
- bike commute 8 mi each way split up by bodywork session [releasing fascia of the left calve & mobilizing my right fibula]
- weights with Dave: rotator cuff & shoulder muscles, core
- a.m. HIIT [High Intensity Interval Training]
- midday laps in the pool with Dave [only 15-20 minutes before a light thunder storm hit]
- a.m. Yoga/Pilates Class, “shoulder stands & core”
- ran 1-2 mi around the lake in a.m. followed by short workout [hold chaturanga dandasana w/leg extensions, mt. climbers & elevated push-ups] & walk with Eisley & Dave;
- a little kayaking at Payson Lake with the family
Sunday ~ Dave & I desperately needed to sweat out our less-than-active & oh-so-delicious weekend 😛
- 14 min-evening-run followed by Dave’s boot camp playground workout [I thought I was going to vomit]; to cool down we practiced Qigong, walked home & stretched. I also worked on static handstands after balancing with Qigong per Dave’s suggestion — it made such a difference!
*Also walk Eisley every morning & evening before her meals & as much as possible throughout the day.
Tell me about your own relationship — highs & struggles — with exercise. What is holding you back? What keeps you moving?
11 Wed, 2010 § 2 Comments
Another TKD favorite: Silverstone’s husband devised this after experiencing a version in a fancy, NY restaurant. Well done Christopher!
Serves 2 people:
- Preheat oven to 375*
- Slice head of a Cauliflower as you would cut a loaf of bread, making ½”-¾” thick slices per person. [We use about half a head for two people.]
- Arrange on a lightly oiled baking sheet.
- Core & slice half a Fennel bulb & scatter over same baking sheet or use two if necessary. [The fennel makes this, so I think it is absolutely necessary, but you could use onion I suppose. If you do not have fennel, a rub of crushed anise lightly massaged into the cauliflower should offer a similar flavor.]
- Brush the cut surfaces of Cauliflower & Fennel with EVOO.
- Season lightly with sea salt & freshly ground pepper.
- Roast the vegetable steaks until they are light brown, about 15 minutes; then flip, brush with oil & roast another 15 minutes until browned & tender.
We recently enjoyed this with shredded carrot salad tossed with homemade balsamic vinaigrette & another simple favorite: freshly cooked chickpeas [or slightly roasted if not fresh/warm] tossed with EVOO & sea salt. Superb.