Wednesday What Not #59

For me, one of the most interesting aspects of travel is cuisine.  As my husband can attest, I read countless restaurant reviews before "taking off" and even make necessary reservations before itineraries are finalized!  In pre-selecting our meals, I make note of farm to table restaurants where ingredients are locally sourced in an effort to "nosh like the natives."  Such plate parameters allow for me to see consumption patterns, as well as evaluate regional diets in relation to body dynamics.

Having traveled abroad to Ireland, Fiji and most recently Italy,  I was amazed to see the difference in portions, contents and meal times.  Knowing that those variables play a huge part in metabolism, fat storage and overall well being, I was interested to compare and contrast my findings to that of what I have become accustom to as an American.  

Apparently, however, I am not the only one interested in evaluating the eating habits of others.  National Geographic published this pie chart to illustrate the differences in diets around the world.  As if that data was not enough of a reason to rethink our refuels, check out what a typical French student eats for lunch.  

Mangez equilibre! ;)

Tasty Tuesday Treat #59

If you are an avid reader of Wellness Wheels, you may have picked up on a food fetish of mine; Quinoa.  Quinoa is not only considered a "great grain" by me, but the Whole Grain Council also recognizes it as such!  Some of the reason's behind its "fabulousness" is its complete protein status, as well as its inclusion of amino acids, omega-3s, phytonutrients and antioxidants!

Since my husband is not as Quinoa Crazed as I am, I need to be creative in how I incorporate it into our food.  One recent meal that passed the taste test was an Eggplant and Pork Stir Fry.  When putting together this plate, I opted for pork chops rather than pork loin and used a Chili Paste rather than sriracha.  Once cooked, I paired the stir fry with cooked quinoa!  

It was a GREAT meal made with a GREAT grain!

Mindful Monday Inspiration #59 - Blog Update!

In August 2013, right after receiving my Health Coaching Certification from IIN,  I started this blog.  Since then, I have spent my mornings writing about health and wellness, while also welcoming my readers into my own life via personal stories and test kitchen recipes.   Although I cannot pinpoint the exact date and time, it was in the past 14 months that I came to discover my passion and decided to make it a profession.

Tomorrow morning, I will start my new job as an assistant in the counseling center at a local university.  Such a position will allow me to interact with young adults and share my knowledge of well balanced living.  In order to give 110% of my attention to this new role, I will no longer blog each morning for Wellness Wheels.  Instead, I will post 1 blog per week on topics that will rotate in a similar fashion to the old daily format.

It is my hope that this updated format to Wellness Wheels will keep my readers informed, as well as inspire them to pursue their own passions and find a suitable work-life balance for themselves!

Fitness Friday Fact #59

Mornings for me are not complete without some form of cardio activity.  Whether that be an energizing elliptical routine or a Butt Busting Barre Fitness class, I look forward to getting my heart pumping first thing in the am.  

This weekend I will not be at home to utilize my gym or attend a class at Barre and Soul.  Rather than let my fitness routine fall to the wayside, I plan to follow Jenna Wolfe's 10 minute total body workout.  The 10 moves are done in a pyramid fashion.  This means that for the first move, 100 reps are done.  For the second, 90 reps and so on and so forth.  As you decrease the reps, the exercises increase in difficulty, so its built to even itself out.  One pyramid should take approximately 10 minutes.  For more of a workout, try to do as many pyramids as possible in 1 hour."

Have a great weekend!!

((Photo Source:  http://www.today.com/health/burn-100-calories-10-minutes-jenna-wolfes-total-body-workout-2D80198245))

Thursday's Trend Alert Dirt Report #58

The other morning, Rachel Ray asked her guest, Carter Oosterhouse, if he actually institutes his helpful hints / tips in his own life.  Oosterhouse responded by saying that although he had not in the past, he had recently begun taking his own advice.

Since starting this blog, I have shared healthful hints to living a well balanced life.  Taking 90% of my own suggestions, I am guilty of not always practicing what I preach.  Today's Trend Alert, however, is one that I will pay close attention to.

Recently, a study revealed a correlation between high stress and high rates of alzheimer's disease in middle aged women.  Despite the data, scientists believe that more evidence is needed to discover actual risks of developing the disease, rather than just pinpointing a probable cause.  

At this point, risk factors fall into the following categories:  exercise, nutrition and social interaction.  In order to safe guard against the degenerative disease, it is suggested that young women focus their attention on those areas in their lives.  Simple lifestyle changes, like taking a morning jog or following this blog (wink, wink), might be a ticket for alzheimer's avoidance!

((Photo Source:  http://www.supportstore.com/ribbon-magnets-alzheimers-awareness-purple.html))

Wednesday What Not #58

Some of the greatest memories that my dad and I have shared have been focused around a drink.  Sure, we have toasted occasions with a beer and a glass of wine, but the beverage that always brings us together is coffee.  

That liquid love began for us when I was little and we would drive to the doughnut store on Saturday mornings for my dad's cup of coffee and newspaper.  As I grew up, our caffeine craze became two sided, allowing us to bond over morning beverages in an event we called our "coffee date."  

Now, as I sit here sipping my PSL, I can't help but think of my dad, but apparently I should be thanking him too?!  According to a recent report, "six new genes were found that determine how humans react to caffeine.  The study provides insight on why some people feel happy and energized after drinking a venti latte, while others feel nauseous after their first cup of joe."  

Although this study does not focus on a love or lust for lattes, it does reveal why both my dad and I are much more smiley after our first sip!

((Photo Source:  http://www.canadiandesignresource.ca/packaging/sanka-packaging/))

Tasty Tuesday Treat #58

From the perfect porch pumpkins to the abundance of apples lining the kitchen counter, fall has officially taken over my home's decor.  In an effort to match my seasonal spangle, my culinary creations have gone autumnal as well.  Such was the case with this batch of Apple Pie Short Bread Cookies.

To make this treat, I used this simple recipe, but revamped it slightly.  I did this by adding a dash of ground cinnamon and a dash of almond extract to the other 3 ingredients.  As the cookies baked, I blended 1 cup of apple pie filling and mixed in 1/8 cup of chopped pecans.  Just as the cookies were nearing the end of their baking time, I brushed them with the apple mixture and allowed them to finish their time in the oven with the sweet filling.  

Once the cookies had cooled slightly, I stacked the shortbread and created an apple-licious sweet!

Mindful Monday Inspiration #58

Having spent time in college studying consumer trends in my marketing classes, I tend to over analyze commercials. I rate their strength in attracting their target markets and determine if their messages were accurately delivered!  The latest advertisement that I evaluated was the Skippy - Yippee Commercial.  

In the commercial, lighthearted legumes are lifted into the SKIPPY processor, while pouty peanuts are passed on.  Grabbing my attention immediately as a peanut butter fanatic, I mostly appreciated this commercial for its underlying message -  You are what you eat!

Although I am not a fan of processed nut butters, as they tend to have unhealthy sugars, salts, oils and preservatives, I stand behind Skippy and their campaign to eat for wellness.  If everyone were to ingest "frolicsome" food (aka nutrient dense dishes), they would certainly be "YIPPEE-ing" all day long :)

((Photo Source:  http://www.startribune.com/business/275856261.html))

Fitness Friday Fact #58

Rather than labeling today as "Fitness Friday,"  I am going to call it "Fall Back Friday."  "Fall Back" as in "Fall Back" into an old routine.  

Since joining a local running group, I have spent less time on the treadmill and more time on the hybrid elliptical while at the gym.  I have come to love this new machine, but missed the high that I would get after completing my morning treadmill run.  

Today, rather than striding to the elliptical, I trotted over to "my" treadmill at the gym.  With a bottle of water and a HIIT Treadmill Routine (see above) in hand, I was racing back in time and feeling great in the moment!

((Photo Source:  http://csperriton.blogspot.com/2013/03/burn-500-calories-in-45-minutes.html))

Thursday's Trend Alert Dirt Report #57

Most of us know that people better their diets in an effort to slim down, shape up or support a medical diagnoses.  Rarely do we hear of people focusing on food for other benefits.  

Having studied the powers of a nutrient rich plate, I already appreciate healthful eating and love that my meals have meaning.  For those that only see fruits and vegetables as a scale decreaser, check out these 5 reasons to eat healthy!

((Photo Source:  http://abcnews.go.com/Health/Wellness/reasons-eat-healthier-weight/story?id=25244733#))

Wednesday What Not #57

One of the tasks that I have when assisting at my local Juice Bar is to juice vegetables for our popular green juices and whip up fruit smoothies upon request.  As an experienced juicer and smoothie fanatic, I typically do not have a problem with that assignment, however, I was thrown off when a customer asked that bee pollen be added to her smoothie.

To appease the customer, I snatched the yellow pellets that were stashed on my work station and added 2 teaspoons to her 16 oz smoothie.  The smile on my customer's face told me that she was satisfied with her sips, but I still could not figure out why this insect by-product was of interest to her.  

With some research, I discovered that bee pollen has BUZZ-worthy benefits like increasing energy levels*, strengthening immune systems, aiding in digestion and reversing some signs of aging.  In addition, the additive has been linked to mood improvement and stress relief.  

Such perks were enough to make me "swarm" to my local health food market and snatch a batch of bee pollen for my own kitchen!

*Bee pollen is often touted as an energy booster, but there is really now scientific evidence to back it up.