Phew! Between deadlines at work and holiday parties I haven't had a spare minute to post! But I can't resist sharing this delicious discovery I made over the weekend.
Dave and I headed to Newport Beach for the annual Christmas Boat Parade on Saturday night. We wanted a "healthy" restaurant for dinner but we also wanted to be walking distance from the parade. We settled on Bandera which I LOVE although I certainly didn't expect to find any "calorie counter" options on the menu.
I ordered the lamb sandwich (good fat:) which I planned to eat open faced, ignoring the au jus sauce and coleslaw. Much to my delight the coleslaw arrived looking green and fresh and nothing like the scoop of lettuce flavored ice cream I was expecting. It was so delicious I ate the whole thing before even touching my lamb (which was also very good!) The waitress was reluctant to give me the recipe but she did give me the ingredients which made it easy to replicate in my kitchen this morning:)
Ingredients:
One package of coleslaw
2 handfuls of kale, stems removed, torn into bite-sized pieces
1-2 cups roasted peanuts (depending on how crunchy you want it)
1/4 cup seasame seed oil
2 tbsp rice vinegar
Combine all ingredients and toss with your hands. Enjoy!
Tuesday, December 20
Wednesday, December 7
It's very easy being green
Here are a few very easy "green" recipes. Due to a holiday party last night I slept MUCH later than usual and was still able to throw the smoothie and beet green salad together before I left for work.
Kiwi green tea smoothie
Blend:
8 oz brewed green tea
2 kiwis
1/4 cup unsweetened vanilla almond milk
2 tbsp agave or honey
Ice (you can make ice cubes out of almond milk for a less diluted smoothie)
I also added a handful of kale as I try to sneak it in whenever I can!
Beet green salad (a great way to use beet tops if you buy raw beets)
Ingredients:
1 bunch beet greens
1/4 cup onion
1 garlic clove, minced
1 tbsp olive oil
Directions:
Remove heavy stems, tear leaves into bite-sized pieces
Sautee onions in olive oil, add garlic
Add the beet greens. Gently toss in the onion mixture until greens are coated and cook until wilted.
Brussels sprout salad
Ingredients:
12 brussels sprouts
4 oz shredded parmasean cheese
1/2 cup toasted walnuts in pieces (cook over the stove 5-8 mins on med heat)
4 tbsp extra virgin olive oil
1 1/2 tbsps apple cinder vinegar
1 tsp Dijon mustard
salt & pepper
Instructions:
Shred the brussels sprouts in a food processor, mandolin or chop with a knife. Toss the sprouts in a bowl, top with toasted walnuts & grated cheese. In a small jar, add the olive oil, apple cider vinegar and mustard with a sprinkle of salt & pepper. Put a lid on the jar and shake it up. Pour the dressing over the salad and stir thoroughly.
Kiwi green tea smoothie
Blend:
8 oz brewed green tea
2 kiwis
1/4 cup unsweetened vanilla almond milk
2 tbsp agave or honey
Ice (you can make ice cubes out of almond milk for a less diluted smoothie)
I also added a handful of kale as I try to sneak it in whenever I can!
Beet green salad (a great way to use beet tops if you buy raw beets)
Ingredients:
1 bunch beet greens
1/4 cup onion
1 garlic clove, minced
1 tbsp olive oil
Directions:
Remove heavy stems, tear leaves into bite-sized pieces
Sautee onions in olive oil, add garlic
Add the beet greens. Gently toss in the onion mixture until greens are coated and cook until wilted.
Brussels sprout salad
Ingredients:
12 brussels sprouts
4 oz shredded parmasean cheese
1/2 cup toasted walnuts in pieces (cook over the stove 5-8 mins on med heat)
4 tbsp extra virgin olive oil
1 1/2 tbsps apple cinder vinegar
1 tsp Dijon mustard
salt & pepper
Instructions:
Shred the brussels sprouts in a food processor, mandolin or chop with a knife. Toss the sprouts in a bowl, top with toasted walnuts & grated cheese. In a small jar, add the olive oil, apple cider vinegar and mustard with a sprinkle of salt & pepper. Put a lid on the jar and shake it up. Pour the dressing over the salad and stir thoroughly.
Monday, December 5
Circuit work it!
I wish I could bring you all along for my favorite (and in my opinion the BEST) workout at Circuit Works circuit training gym. Each class includes circuit training, cardio and abs. In other words a full body workout in one hour.The instructors rotate the class through ten "stations" (mostly circuit training equipment) while alternating between the stationary bike and the treadmill.
The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)
Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.
- 2 mins cardio -
Shoulders:
This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.
- 2 mins cardio -
Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.
- 2 mins cardio -
Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.
- 2 mins cardio -
Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.
- 2 mins cardio -
Hamstrings:
Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.
- 2 mins cardio -
Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.
- 2 mins cardio -
Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.
- 2 mins cardio -
Internal Thighs:
Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.
- 2 mins cardio -
Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.
- 2 mins cardio -
5-7 minutes of abs and you're done!
*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.
** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.
The good news is that with a few pieces of equipment and a LOT of motivation you can get the same workout at home or at the gym. Choose ten exercises that work ten different muscles (this will be easy at the gym since the circuit training equipment includes diagrams.) If you're working out at home use the list below as a guide. After each exercise do 2 minutes of cardio (alternating between bike and treadmill.) If working out at home alternate between running in place with high knees, squat jumps, burpees* or mountain climbers**. At the end of the circuit spend 5-7 minutes working your abs (plank, bicycles, crunches on stability ball etc.)
Triceps:
Sit on the edge of a bench with your hands on the bench next to you. Lower yourself down until your butt is almost touching the ground. Come back up but hover rather than sitting. Do 10 reps.
- 2 mins cardio -
Shoulders:This is a great move from Tone It Up. Start in the "downward dog" position. Lift one leg behind you and do 10 pushups. Switch legs and do 10 on the other side.
- 2 mins cardio -
Biceps:
Good old fashioned bicep curls with dumbells. Ten on each side.
- 2 mins cardio -
Glutes: Start on bent knees with a stability ball under one arm. Extend the leg opposite the stability ball until it is straight and directly to your side. Lean onto the ball until you are at a 45 degree angle. Lift the outstretched leg 10 times. Switch sides and lift the other leg 10 times.
- 2 mins cardio -
Back:
This is a great Tone It Up move. Start in a plank position, holding dumbbells, with your shoulders directly over your wrists. Do a tricep pushup (elbows tucked into your sides) then return to the plank position and row one of your arms. 10 on each side.
- 2 mins cardio -
Hamstrings:
Lie on the floor and bring your knees toward your chest. Place a stability ball under your heels, then lift your pelvis and extend your legs until almost straight. 20 reps. Or, 10 reverse lunges on each side.
- 2 mins cardio -
Quads:
Place stability ball on the wall behind your lower back and do 20 squats. Or 10 reverse lunges on each side.
- 2 mins cardio -
Chest:
Twenty pushups on your knees. Or, lie on your back on a stability ball, knees bent, feet on the floor and do 20 chest presses with dumbbells.
- 2 mins cardio -
Internal Thighs:Lie on one side with your head supported by your hand. Place your top foot on a stability ball at a 45 degree angle in front of you. Keeping your leg straight press down on the ball 20 times. Switch sides.
- 2 mins cardio -
Calves:
Place a set of dumbbells on the ground and step on each with the balls or your feet (heels resting on the ground.) Hinge at the waist until parallel to the ground and place your forearms on a flat surface. Lift your heels off the ground 20 times.
- 2 mins cardio -
5-7 minutes of abs and you're done!
*Burpees - Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position.
** Mountain climber - Begin in a plank position. Bring one knee toward your chest and place the ball of the foot beneath you in a deep runners lunge. Switch legs and complete as many as possible.
Friday, December 2
Honey Mustard Salmon with Asparagus
As my mom will tell you she HATES salmon. (And yes she knows that hate is a strong word - in fact I think she's the one who taught me this!) As a result I didn't eat salmon growing up and never developed a taste for it. But I have come to realize that the health benefits are far too great to ignore and have found certain preparations that make it taste less . . . . "salmony." This one was inspired by my friend Jessica who claims that even her mom (who also hates salmon . . . perhaps it's a generational thing?) loves it!
If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.
The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.
Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?
Ingredients:
4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste
Directions:
Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.
If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.
The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.
Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?
Ingredients:
4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste
Directions:
Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.
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