Whole Latte Love

I was a regular coffee drinker long before the Starbucks craze swept the nation, err, planet Earth. I remember venturing to "J Street Cafe" (the local coffee shop in my hometown) with friends in high school. A true coffee shop in every sense of the word from the multi-pierced baristas (or were they simply "coffee makers" back then?) to the poetry readings and open mic nights.

My coffee habit continued all through college and, of course, law school. I actually took a 3 month hiatus from coffee after the Bar exam because I worried that I had a dependency issue(!) But the three months weren't as difficult as I feared so I gave myself permission to resume the habit. And I'm glad I did. It's much easier to lose weight without the extra calories contained in soda, juice, and even flavored waters. There are also a number of health benefits that make coffee a great choice for those who have chosen to get healthy.

Coffee is rich in antioxidants and anti-inflammatory agents, which increase cognitive function and protect against diseases of aging such as Type II diabetes, depression, stroke, Alzheimer's and Parkinson's. Studies also suggest coffee may help fight against breast, skin and prostate cancer.

Drinking two to three cups of caffeinated coffee daily may also lower the risk of depression in women by 15% and those who consume four or more cups daily have shown an even greater reduction in their risk of developing depression. Caffeine affects brain chemicals and is known to release mood-altering transmitters. (No wonder I'm so happy!)

The latte recipe below contains 25 calories (without the foam). And the brewed coffee contains 43. Enjoy!

Latte:

3-4 oz espresso (or flavored coffee of your choice)

3-4 oz unsweetened vanilla Almond Breeze

2 packets of stevia

Microwave for 45 seconds before adding foam

Brewed coffee:
Combine 10 tbsp ground coffee, 1 tsp cinnamon and 1/4 tsp nutmeg in a coffee filter and brew with 6 cups water
Mix together 1/2 cup steamed milk, 3 tbsp agave nectar and 1/8 tsp cocoa powder.
Pour coffee in a mug and top w/ milk mixture (makes 6 cups.)

Foam:

A quick way to foam milk without fancy equipment is to put 1/4-1/2 cup of milk in the blender, then microwave for a minute or so (the heat will make it froth.)

Roasted sweet potato and black bean salad

Just when you thought winter salads couldn't be "fun" along comes this delicious salad made with a popular winter vegetable (or root if you prefer.)

Sweet potatoes contain a number of vitamins, are powerful antioxidants, and can contribute to fat loss. (For more nutritional information and another sweet potato recipe click here.)

Add black beans to the mix and you've got a great nonmeat source of iron and protein. (Not to mention fiber!)

Ingredients:
2 large sweet potatoes peeled and cut into 1 in pieces
1 tsp salt, divided 1/2 tsp freshly ground black pepper, divided
1/4 cup fresh lime juice, plus wedges for garnish
1 tbsp balsamic vinegar
1 tbsp finely chopped garlic
1 can (15 oz) black beans, rinsed and drained
1 cup cherry tomatoes
1/2 cup thinly sliced orange and/or yellow bell pepper
1/2 cup thinly sliced scallions
1/2 cup fresh mint
4 cups baby arugula (iceberg pictured)

Directions:
Heat oven to 375. On a baking sheet coated with cooking spray place potatoes in a layer, sprinkle with 1/2 tsp sale and 1/4 tsp pepper. Bake until tender (15 mins) let cool. In a bowl whisk juice, vinegar, garlic, remaining 1/2 tsp salt and remaining 1/4 tsp pepper. Add potatoes, bean, tomatoes, bell pepper, scallions and mint, toss. Serve over arugula and garnish with lime wedges.

Butternut squash, spinach and goat cheese pizza

If you've been following my journey over the past year you know I've completely eliminated starch from my diet. Add to that my recent post about the amount of sugar contained in store bought marinara sauce and you may be a little surprised to see me endorsing a pizza recipe. But this pizza is both the healthiest AND the most delicious I've ever tasted and contains neither white flour nor marinara sauce!

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it a very heart-friendly choice. It provides significant amounts of potassium (bone health), vitamin B6 (immune system), and carotenoids (shown to protect against heart disease.) In addition it contains very high levels of beta-carotene (converted by the body to vitamin A) which is a deterrent against breast cancer and age-related macular degeneration. What's more, each 1-cup serving contains nearly half the recommended daily dose of antioxidant-rich vitamin C.

Double the recipe below and you can eat it for lunch all week. It microwaves surprisingly well (and even better in the toaster oven.)

Ingredients: (all purchased at Trader Joes)
2 cups cubed butternut squash (1/2-inch pieces)

1 tablespoon plus 1 tsp olive oil, divided 

1/4 teaspoon salt, divided 

1/4 teaspoon freshly ground black pepper, divided 

1 medium red onion, halved and thinly sliced 

1/4 cup whole wheat flour 

1 ball (16 oz) store-bought whole-wheat pizza dough, at room temperature

2 cups chopped fresh baby spinach 

4 oz crumbled goat cheese
1/2 teaspoon dried thyme

Directions:
Heat oven to 400°. Toss squash with 1 tsp oil, 1/8 tsp salt and 1/8 tsp pepper. On a baking sheet, cook squash until soft and lightly browned, 25 minutes, stirring halfway through; set aside. In a large skillet over medium-high heat, heat remaining 1 tbsp oil. Cook onion (season with remaining 1/8 tsp salt and 1/8 tsp pepper), stirring, until light brown, 10 minutes. Add 2 tbsp water; cook, stirring, until brown, 5 minutes. Remove from heat. Turn oven up to 450°. Sprinkle flour on 15-inch circle or 10" x 16" rectangle. Press dough into it. Top with squash, onion, spinach, cheese and thyme. Bake until crust is crispy and cheese melts, 10 to 12 minutes.

Crisp Salmon with Red Cabbage

There are two things I try to incorporate into my diet every day: kale and salmon. If you follow my blog you know that I don't particularly care for either. At least I didn't USED to. I've come up with enough creative ways to prepare them that I'm actually beginning to enjoy them (gasp!)

Salmon has presented more of a challenge since I can't hide it in a smoothie or green juice the way I do with kale. But the health benefits are undeniable (click here) so it's worth the effort!

I love this recipe because the salmon is quick and easy and the cabbage doesn't take long either. The whole meal, with the quinoa, probably took me 20 mins. (The kale salad is store bought from Trader Joes.)

Ingredients:
1 tsp olive oil
1/3 cup finely chopped onion
1/2 lbs red cabbage (about 1/2 small head) thinly sliced (about 4 cups)
3/4 coarse salt
3 tbsp balsamic vinegar
4 salon fillets with skin
2 tsp dijon mustard
freshly ground black pepper

Directions:
Heat oil over medium. Add onion and cook for 4 mins. Add cabbage, 1/2 tsp salt, vinegar and 1/2 cup water to pan; raise heat to medium-high. Cook stirring until cabbage begins to wilt and liquid has evaporated (about 8 mins.) Transfer cabbage to a bowl; cover with foil to keep warm
Lightly coat a large nonstick skillet w/ cooking spray; place over medium heat. Season skinless sides of fillets with peppers and remaining 1/2 tsp salt. Pleace fillets skin-sides down in skillet. Cook., without turning, until skin is very crisp and golen brown (5 to 6 mins.) Turn fillets; cook until flesh is opaque, about 3 minutes. Transfer fillets to a plate and loosley cover with foil
Wipe skillet clean with a paper towl; place over medium-high heat. Add mustard and 1/2 cup water to skillet. When the water begins to bubble whisk until smooth. Cook mixture until thickened (about 2 minutes.)
Divide cabbage among four plates and top with fillets. Drizzle mustard sauce over fillets and season with pepper.

Super Tramp

A new fitness trend that has cropped up recently is AIRobics, or, trampoline fitness. 

Jumping on a trampoline offers a low-impact and efficient cardiovascular workout that can easily be modified for all levels. Because you’re engaging in movement on a reflexive surface, balance and core strength are developed. Also, the mat of the trampoline can also be used for abdominals, Pilates, or other core work.

There are dozens of companies marketing “fitness trampolines” but don’t be fooled. They’re the same trampolines we jumped on in the backyard as kids. (Your own children might even have one.) Below you will find a workout you can do at home if you own one. If not, check to see if there is a trampoline gym in your area. 

Basic Bounce:

Begin in a wide stance and imagine that there is a low ceiling above your head. Keep your bounce low to avoid hitting it.

Side to Side:
The stance can be wide or narrow. The more narrow the stance, the more difficult the move.

Forward and Back:
Taking the bounce from the back of the mat to the front of the mat.

Wide/Wide/Narrow/Narrow:
Wide stance in a basic bounce for two counts, followed by bringing the feet in narrow for two counts.

Center/Left/Center/Right:
Feet are together at the back of the mat, in the center. Bounce with both feet to the left, bounce back to center, bounce both feet to the right, bounce center.

Jump and Turn:
Basic bounce and a rotation to the right (or left). For example: three basic bounces followed by a turn to the right, repeat.

8 Count Squat:
With a wide stance, rotate around mat of trampoline in an 8-count squat.

You can finish your routine with exercises that engage your core such as bringing your knees to your chest as you jump (twisting from side to side to engage your obliques.)

At a trampoline gym you can also add a game of dodgeball to your workout. (Nothing like getting pelted by eight year olds while gasping for breath and struggling to stay on your feet!)

Beet up the sauce!

First I gave up pasta, then I gave up marinara sauce. Now pasta is back (whole wheat or brown rice) but I have yet to reintroduce marinara into my diet. The reason? SUGAR.

Popular store bought brands such as Bertolli and Prego contain 12 grams of sugar and 80 calories per 1/2 cup. And let's be honest . . . who only uses a half cup? Most of us are probably looking at 24 grams of sugar and 160 calories. And that's just for the sauce!*

Olive oil with grilled onions and garlic has been my go to for the past several months but I recently discovered something a little more exciting. And it fits perfectly with my beet kick! (For baking directions and more beet recipes click here: Beat up the beet

Ingredients:
Lemon
1 bunch chives
1 lb beets
1 tbsp butter
4 oz creamy or crumbled goat cheese (optional)
2 oz pine nuts
16 oz whole wheat spaghetti
Extra virgin olive oil
4 garlic cloves
Black pepper and sea salt

Directions:
In a food processor combine: beets, garlic, 2 Tbsp olive oil, 1 tsp grated lemon zest, 1 Tbsp butter,1 tsp salt and 1/4 tsp pepper. Process until mixture is a smooth paste.

Boil water, add spaghetti, stir and cook 8-10 minutes until tender. Drain, reserving 1/4 cup cooking water. Transfer cooked spaghetti to serving bowl. Top with beet mixture and 2 Tbsp cooking water, mix and add more water, 1 Tbsp at a time if it seems dry.

Top with goat cheese, pine nuts and chives.

*By way of comparison, 1 beet contains 5.5 grams of sugar and 35 calories. Plus 9% of your daily recommended fiber and 7% of your daily recommended vitamin C.

Tone It Up 2012 Challenge!

This time last year I was 10 pounds overweight, unmotivated and unhappy and made it my new years resolution to lose the weight and get healthy. I am now healthier and happier than I've ever been and in the best shape of my life. My NEW new years resolution is to become a more competitive athlete and have already signed up for a sprint triathlon and a mud run. (Compared to not being willing to get out of bed to run around the block last year!) 

I owe the majority of my success to the Tone It Up nutrition plan. My only regret is that I didn't find Tone It Up sooner as I would have enjoyed the extra motivation provided by the new year's challenge. 

If you want to lose weight, get in shape and feel great but need some motivation join the Tone It Up 2012 challenge! Once you download the nutrition plan and will begin to receive emails with workout challenges and instructions on how to enter to win prizes (based on facebook check-ins, not weight lost. I have won a tank top and lunch box filled with kind bars:) I am also happy to answer any questions you might have as I am still happily living the Tone It Up life style. (Eating clean, exercising regularly and staying hydrated. Well . . . except for new year's eve;)


Best of luck with your health and fitness goals. Make 2012 a great year!