Friday, September 12, 2014

How do you eat an elephant?

How do you eat an elephant? One bite at a time.  


I had a mentor that would use that quote anytime we were discussing big projects that needed tackled.  It's great advice anytime you feel overwhelmed with a goal that you are having a hard time taking that first step on.   I was actually reminded of it because I accidentally created a new recipe that tastes exactly like that fair favorite, the Elephant Ear.  Of course, this is a very healthy version.  Still satisfying, nonetheless :)  Here is what you need:


1) Sprouted Grain Wraps (mine were found in the freezer section at Kroger)
2) Ground Cinnamon (I got mine at Costco because I use a ton of it.  You can get it anywhere)
3) Coconut Oil (Mine is from Trader Joe's.  It's organic, extra virgin and unrefined)
4) Honey (Also from Trader Joe's.  I like the raw, organic one.  Use what you have/like)

The directions are so simple.  Take a skillet and put it over medium/high heat.  Drop a tablespoon of coconut oil in the pan and let it melt.  Take one sprouted grain wrap and put it in the pan for about 3 min eat side.  It should get slighted toasted/crisp, but still a little chewy.  Remove from pan and place on  a plate.  While it is still warm, spread about 1 tsp of honey over the tortilla.  Douse in plenty of cinnamon and enjoy while it's warm.

It is SO delicious!! And taste exactly-ish like an Elephant Ear (if you haven't had an elephant ear in a long time).  

Why is this version sneakily good for you?  Each ingredient is a tiny power house.  

The sprouted grains (in the tortilla), because they have gone through the sprouting process, they are more easily digested by the body.  This allows better absorption of the minerals and increased the amount of B and C vitamins.  Check out this article from Food For Life for more information.
 
Coconut oil is known to be anti-bacterial, anti-fungal and anti-viral.  It boosts the immune system and brain function.  It's fully of healthy saturated fats which can help lower bad cholesterol.  It's also been studied to help improve a number of other diseases and ailments.  Research has shown that it increases metabolic function and energy levels.  Check out this article for more details.

Cinnamon is loaded with anti-oxidants.  It shares many of the same benefits of coconut oil.  Helping regulate blood sugar, increase metabolic functions and lower LDL cholesterol are just a few of the benefits.  It is also anti-fungal, increases mental alertness and has been shown to improve joint health.  Click here for more information about the benefits of cinnamon.

Honey has been used as homeopathic medicine for centuries.  While most laboratory tests can only confirm it's anti-bacterial benefits, many will attest to it have other powerful abilities.  These include blood sugar regulation, allergy relief, cough suppressing properties, etc.  Honey is also used by many athletes to enhance performance.  Just know a little goes a long way.  Click here for additional uses.

Timing is everything!

The absolute best time to eat that insanely good tortilla of wonder is about 30 minutes before your workout.  You will be fueled and ready to go!  If you need inspiration for your next workout, try a barre workout.  Barre has been working it's way up the ranks as one of my favorite ways to sculpt and tone.   In the style that I teach, I've merged what I love about weight training with my favorite elements of ballet to create a beast beauty of a workout!  Below you can see a few images that can clue you in on what happens in a barre workout.  Of course, seeing it doesn't really do it justice.  Doing it is the only way to understand what it really feels like!  Can I get an amen from my barre goers??




Stay tuned!

Exciting things are happening and I can't wait to share more with you!

Your turn!  Tell me your favorite way to sweat!  

An afterthought I feel compelled to mention:

P.S. While we are talking about elephants

I've always had a soft spot (i.e.: I get blood boiling mad when I think about) elephants being poached for their tusks, their habitats being destroyed, etc.  I've been fired up many times when I think about the useless, senseless, inhumanity of how people can commit such deeds with no recourse.  If this angers you as well, click here for more information on what one organization is doing to help.


Wednesday, June 25, 2014

Status Report


Faster Than the Speed of Time!


We have less than a week left in June!! I can't believe I'm closing in on this running challenge.  Yesterday was my first scheduled rest day.  I've been filling so many pockets of time with squeezing in mileage that I found myself feeling a little panicked the first half of the day, pacing.  By the evening I'd fully embraced the break and was able to utilize the time and energy wisely.


In case you missed it, let me briefly recap what I've been doing:  For the month of June I am running 1/2 mile for each day in the month (meaning I'm adding an additional 1/2 mile each day).  I have allowed myself 2 scheduled skip days of which I have one left.  I'm still exercising as I typically would and the running is in addition to what I'd normally be doing.

The most apparent lesson I've recognized repeatedly is that I was able to find time where I thought I had none.  Time I would normally consider "too short to be useful" I've turned into enough time to run a lap or I've used it to take care of something on my "to do" list so that I'd have more time to run later.  But most of all, I've been overwhelming reminded that time is our most precious commodity and I had been wasting it!

What is making this goal work?


1) Committing publicly.  This holds me accountable.  I've been answering to people daily about where I am with my laps.




















Trust me, I felt like running at first, but there have been days where I've had to dig…really deep to get it done.

2) Making it measurable.  I put an actually distance to the challenge.  If I just said I was going to "do more cardio"- I'd lack structure and be more likely to take it too easy on myself.   It's much easier to manage a goal that you can measure.  Speaking of measuring things…how cool is this table runner??



3) Making it big :) Big enough to be exciting but not so big that it feels like a hopeless cause.  If it's not challenging, it's hardly worth the precious time.  I'm trying to set myself up to feel proud.  When you do this, don't be afraid to celebrate your accomplishment.  Chances are, no one will be throwing me a party at the end.  Don't be afraid to celebrate your own victories!  You deserve it :) Plus, you never know who you might be inspiring.


Feelings…Eek!

In case you were wondering how I'm feeling (thanks for asking ;)), I actually feel pretty great.  I've had days where my legs feel light and bouncy and days where they feel like lead.  Today they felt fantastic (especially after the rest day yesterday).  I have a feeling they will be sore tomorrow.  I've had days where my runs are the most enjoyable part of the day and days where I want to punch my own face for setting this goal.  I have had tendinitis in my ankle which flares up occasionally, but it's cooperated nicely with this challenge.  On a side note…my shoulder hurts…I'm assuming this was not caused from running.

Your turn!  Tell me about a challenge or goal you've been contemplating!

Wednesday, June 4, 2014

Run Like You're Late for Something!

It's that time of the Month...

No, not "that" time…but the time when we reveal our monthly 'Focus on Fitness' at the gym.  Each month we focus on targeting a specific goal so that we can record measurable progress in a fitness related area that isn't just pounds or inches lost.


This month the focus is endurance.  While there are countless ways to measure progress in this area, we chose to focus on cardiovascular endurance through running.  For those that choose to participate, we have a program that we are incorporating into their training.  I wanted to do something myself as well, so I came up with this [instantly regrettable] idea.


The loop around the exterior perimeter of our gym's parking lot is 1/2 mile.  Each day in the month of June (our Focus on Endurance month), I will run the 1/2 mile loop the number of times that is equivalent to the number of days in the month i.e.: 6/1= 1 half mile loop, 6/2= 2 half mile loops…6/30=30 half mile loops!  If you are no mathematician, I shall clarify:  By the last day of the month I will be running 15 miles.  Here are a few questions (and answers) that ran through my head:

Q: Is this a good idea?
A: Likely not. 

Q: Is this one of my worst ideas yet?
A: Probably (except for that time I decided I wanted to be a professional softball player after watching A League of Their Own and then ended up with a fat lip and almost lost my 2 front teeth).

Q: Am I still going to do this even though I know it to be a less than fantastic idea?
A: YEEEUP

Q: Is it going to kill me?
A: Probably not (unless I'm hit by a car en route)

I'm not even one to often sing praises of running, but this month…I just feel like running :)


So here is the deal.  I have to get the laps in that day (can't carry over laps or pre-run them for the next day), but I don't have to do them consecutively.  I can do a few, do something else, do a few more, etc.  Or, I can run straight through.  Also, walking, jogging & running are all acceptable.  Finally, I am allowed to pick 2 days to skip.  They can't be consecutive and I can't skip the last day of the month.  This is the teeny weeny sensible part of my brain talking, know that it's important to give your body a rest.  I will keep you posted on how I'm feeling.  Please know that I respect all runners.  I'm not the fastest or the slowest.  I can't run the farthest, but I respect the distance I can run.  Don't compare yourself as a runner to other runners.  Much like yoga, the only thing you should be measuring is what's happening within the frame of your own body.  Don't let ego get in the way and be kind to yourself for what you've accomplished. I'm on day 4 now, so here is a brief recap of the first 4 days.

So far, there isn't much to report.  I'm still at a pretty easy distance for me.  I've been able to run the entire time.  I've only timed myself once and I was at about a 7:40 pace.

When I run, I rarely take an iPod with me.  I usually just listen to nature and my breath, but inevitably a song gets stuck in my head at some point during my run.  Usually instigated by daily events.

Day 1:  'Telephone' by Lady Gaga feat. Beyonce (my phone was ringing off the hook all day)
Day 2:  'Pontoon' by Little Big Town (I ran past a pontoon boat)
Day 3: The Mr. Roger's theme song (It was a beautiful day in the neighborhood)
Day 4: Puff the Magic Dragon (some guy was smoking when I jogged by, not a fan)

Please note that I am not encouraging others to do exactly what I'm doing.  I am encouraging you to find a physical (or mental) challenge that is right for you and approved by your doctor.  I always encourage letting your body be your guide.

Finally, a few side notes:

a) I've never ran more than 6 consecutive miles before (I've walked more, but that's my longest running distance).
b) I've never aspired to run a marathon or even a half marathon.  My longest organized race is the good ole 5k (3.1 miles), which happens to be my favorite distance :)
3) I'm undecided on whether or not I will share my food journal with you so that you can know how I'm changing my eating habits to support the length of my runs.  Maybe you can give me feedback on that.


Fro-Yo Oh no!

It's feeling like summer, which is great for playing outdoors.  But, all that hard work makes you hungry, right?  What's more refreshing than the most popular summertime treat…Ice Cream!!

To the health conscious ones out there, you may opt to indulge in frozen yogurt as a seemingly healthier choice.  After all, it's often marketed as low-fat and it's got those magical probiotics added to it for healthy digestion, right?

Oh, the audacity of those marketing experts!  I do enjoy this tasty treat, but I had to wonder; How does it really compare to it's creamy counterparts?  Let us investigate:

First we will take a look at Menchies Frozen Yogurt.

These ingredients were found at www.menchies.com.  The flavor investigated is Original Tart, which would be one with the simplest & fewest ingredients.

Ingredients: Pasteurized & Cultured Skim Milk, Sugar, Water, Corn Syrup, Maltodextrin, Whey, Natural Flavors, Lemon Juice Concentrate, Stabilizer & Emulsifier (Mono & Diglycerides, Guar Gum, Carrageenan), Citric Acid, Disodium Phosphate Contains Live Active Cultures: S. thermophilus, L. bulgaricus, L. acidophilus, Bifidobacterium ssp., L. rhamnosus, L. casei

Serving Size: 1/2 cup
Amount Per Serving
Calories: 90Cal from Fat: 0
% Daily Value*
Total Fat 0.0g0%
Saturated Fat 0.0g0%
Cholesterol 0mg0%
Sodium 115mg5%
Total Carb 20g7%
Sugars 15g
Dietary Fiber 0g0%
Protein 3g

Look :) It's Mr. Menchie himself!

Up next, the always popular Orange Leaf:

A similar, but slightly longer list of ingredients.  That list represents what you might find in a number of flavors.  The nutrition chart provides the macronutrients for a 1 oz serving (which is not a serving at all).  A half cup serving would be about 3.1 ounces.

"Scientific" Research


Based on a study I did by sitting near the checkout and listening to people pay for their fro-yo orders (before you get all "she's a psycho and I can't read her blog anymore" on me, know that I tried being reasonable and googling the info first with no success), I have determined that people actually squirt roughly 9 oz!!! in their cup, with a "small" container holding as much as 12 oz!  And if the mystery ingredients in the yogurt aren't enough to get your intestines in a twist, think about that buffet of toppings you peruse, lovingly shielded by the sneeze-guard glass but not quite protected by the boogie picking paws that are reaching into the crushed oreos bare palmed in all their glory.

As you can see, there are a variety of ways to experience frozen yogurt.  Based on my study I think it breaks down like so:


My best guess is that the yogurt alone, in a "small" cup w/ 8 oz in it would be roughly 352 calories.  People are easily adding an additional 200 calories (or more) worth of gummy worms, cookie dough,  crushed nuts, etc.

Let's compare this to 2 other favorites.  The classic Dairy Queen soft serve:

Milkfat and Nonfat Milk, Sugar, Corn Syrup, vanilla flavoring, and stabilizers.

I have a feeling they are categorizing numerous ingredients under the name "stabilizers", but nevertheless, this is the list I was able to find on the Dairy Queen website.

They have the macronutrient count of a small vanilla cone being 230 calories, 7 grams of fat and 6 grams of protein.  That's roughly 35 calories per ounce.  That is plain, no rolled in sprinkles, dipped in chocolate or blended into a blizzard.

Final comparison:





Real Ice Cream.  Let's go with my favorite (if I'm having ice cream, this is what I'm having :)) Jeni's Splendid Ice cream:

We'll go with Ndali Estate Vanilla Bean (because if I'm having vanilla, it's going to be pretentious imported, fair trade vanilla):

Nonfat Milk, Cream, Cane Sugar, Honey, Tapioca Starch, Ugandan Vanilla Bean Extract (Fairtrade Ugandan Vanilla Beans, Alcohol), Ugandan Vanilla Bean Powder, Sea Salt. (source)

I do enjoy recognizing all of these ingredients.  But let's see what the damage is calorie wise:
That is a half cup serving.  It's definitely indulgent.  Decadent, real ingredients with loads of calories packed into each bite.  My guess is that one could actually be satisfied by the proper serving size.  Of course, I could be wrong.

So what should you do?  You have lots of options.  I'm not suggesting you never indulge in ice cream or soft serve or whatever it is you enjoy (obviously, I have, hence the incriminating photos).  But I am suggesting you be more mindful about what you are putting in your body.  This about how you feel before during and after having something like this.  Is it worth it?  Do you just need a few bites to savor before it starts to be a habit or duty that you finish it off?  My philosophy on nutrition is simple: 



How can you enjoy a refreshing frozen treat while following that simple guideline?

Try these extremely simple single ingredient options!


You can do the same thing with frozen banana slices!  Just toss them in the blender and they get smooth and creamy like soft serve.  Sometimes we get crazy with the banana and we add a heavy spoonful of almond butter and cacao powder.  You can get crazy with plenty of flavors and mix-ins.    I'm sure other frozen fruits work as well, but these are my favorites.  Try some new combos and send me your recipes!  I'd love to share them here on the blog.  I will, of course, give you the genius credit!


We love it so much that we made a little extra!  Iz (my daughter) took it school and had it taste tested by the students and teachers.  It was a huge hit!

Your turn!  What's your favorite summer treat?  What was the last song you had stuck in your head?  Talk to me people :)