Tasty Tuesday Treat #76

Having learned early from my beach loving family, a perfect summer day is spent gazing at the ocean and soaking in the sun.  During those hours, conversations are shared, good books are read and simple beach bites are enjoyed.

Yesterday, before plopping down into the sand, I prepared a new beach bite that was a spin off of this roasted sweet potato sandwich.  Rather than lathering on thick pesto and crumbled blue cheese, I made a ricotta/honey spread that acted as my "mayo."  For my next layer, I added 1/4 of a cup of roasted sweet potatoes, topped with thinly sliced green apples and some roughly chopped kale.  

I can honestly say that it was love at first bite!

((Photo Source:  http://www.twopeasandtheirpod.com/roasted-sweet-potato-sandwich-with-apples-pesto-kale-and-blue-cheese/))

Mindful Monday Inspiration #76

((Photo Source:  Unknown))

Fitness Friday Fact #76

Recently I decided to subscribe to Barre3 so that I could do my Barre workouts at times that were convenient for my schedule.  Of the classes that I have streamed thus far, I have been incredibly impressed by the variety of workouts and the physical outcomes that I have experienced.

Today, at the end of my 60 minute sweat session, I learned about a modification to one of my most favorite yoga poses; pigeon.  The instructor called the move seated half pigeon and it had my hips feeling equally as opened as if I had performed the tradition pose.  

If you are not yet a Barre3 subscriber, check out these four variations to pigeon pose.  Your tight hips will certainly thank you!

((Photo Source:  http://www.peanutbutterrunner.com/four-pigeon-variations-to-stretch-tight-hips/))

Thursday's Trend Alert Dirt Report #75

Across the board, Registered Dietitians agree that one of the BIGGEST weight lost mistakes that an individual can make is "steering clear of healthy fats."  Since the 1970's, people have missed out on this macronutrient because it was deemed "unhealthy."  Rather than indulging in a handful of nuts or a slicing into an avocado, those who lived their life by the "false fat claim" made a habit of munching on sugar-rich, refined-grain products, simply because they were labeled as "low in fat", aka "HEALTHY."  

Knowing now that moderate amounts of fat in a diet aid in satiety, raise good HDL cholesterol, prevent belly fat build up and boost brain function, the FDA "re-evaluated its definition of what counts as a healthy food."  Stemming from a complaint made by the maker of KIND bars, the new definition includes healthful fats, like those found in nuts, as part of a good diet.  

With fats "fine tuned", the FDA has recently moved onto another vittle villain, SALT.  The verdict is still out, but stay tuned to hopefully see another HEALTHY victory!  

((Photo Source:  http://www.justsimplyhealth.com/nuts-benefits/))

Wednesday What Not #75

It is an understatement to say that the current forecast of 90 degrees and sunny has me ecstatic.  For the past few weeks, because of the unseasonable temperatures, I have battled chilled bones, runny noses and bouts of S.A.D.  As I prepare for welcomed beads of sweat, ocean filled breaths of air and increased Vitamin D supplies, I want to make sure that my skin is safe from the sun.  

Looking for safe, non-toxic options, this article published by Whole Foods helped my beach bag ready itself for the start of the sunny season!

((Photo Source:  http://www.huffingtonpost.com/2013/08/28/how-to-buy-sunglasses_n_3826859.html))

Tasty Tuesday Treat #75

In this fast paced world, it is no surprise that quick, few ingredient recipes are all the rage!  As a victim of that lifestyle, I appreciate the plethora of ideas that circulate around 3 ingredient snacks and 5 ingredient dinners, especially when those recipes are as sweet as this weekend's whip up!

Having found myself with 5 extra minutes on Sunday, I decided to make mini cheesecakes - minimalist style!  I began by baking 3 ingredient peanut butter cookies that would act as the crust for each individual cake.  Once those cookies cooled, I placed them into cupcake liners, topped them with a 4 ingredient filling, and baked them for 20 minutes.  

As hard as it was, I let the mini cheesecakes set in the fridge for 3 additional hours before taking 3 tiny bites ;)

((Photo Source:  http://www.kraftrecipes.com/recipes/philadelphia-3-step-mini-cheesecakes-55102.aspx))

Mindful Monday Inspiration #75

Fitness Friday Fact #75

Happy "Seis de Mayo"!

If yesterday was spent downing margaritas, why not make today a fitness fiesta by finding an activity (and a corresponding time frame) that will help you burn off the 540 calories found in just one 12 ounce glass of "cinco de mayo" goodness :)

*If yoga or SPIN are your work out "go to's", feel free to use these custom calculators for your fitness fiesta*

((Photo Source:  http://wisefitnesscentre.blogspot.com/2015/05/how-much-exercise-does-it-take-to-burn.html))

Thursday's Trend Alert Dirt Report #74

For me, no morning is complete without my green smoothie!  Like clockwork, at 6:30a after my workout, I put a frozen banana, cashew milk, PB2, cacao powder, kale and spinach into my Nutri-Bullet.  The delicious drink (which might also include a protein powder, pending the nature of my workout) fills me up and readies me for the day to come!

With my morning routine set, I was quite devastated to hear that "a disease known as Panama Disease has spread from Asia to parts of Australia, Africa and the Middle East.  It specifically affects the Cavendish banana, which is the fruit that consumers in the West are accustomed to eating." At this point Western sales of bananas have not been impacted, nor has pricing increased, but there is a chance that in the future the bananas that we have come to love will no longer be available as a morning staple.

Rather than buying all of the bananas stocked at my supermarket, I decided to swap my banana for a different creamy ingredient in my smoothie this morning, an avocado.  The combination, inspired by this recipe, included an avocado, coconut sugar, cacao powder, maple syrup, kale, spinach and cashew milk.  

Let's just say that I may have found my Plan B (Plan "B"anana-less)!

((Photo Source:  http://www.bbc.com/news/uk-england-35131751))

Wednesday What Not #74

Hello my name is Kate and I'm an Avocado-aholic!  With such an addiction, it is no surprise that recipes and articles that feature this fantastic fruit control my every email/pinterest move.

Case in point, the "Why to eat avocado pits (and how)" email that was sent to me by Clean Plates on March 28th.  In the body of the email, I learned about the "most nutritious" part of the avocado; the pit.  According to century old studies, 70% of the avocado's antioxidant content can be found in the seed.  Researcher also claim that consuming the seed may lower cholesterol, mitigate hypertension, inflammation and diabetes. 

Such claims made me want to hack into the pit to make it suitable for my morning smoothie, but I first decided to dig a little deeper into this avocado assertion.  To my surprise, I found a recent blog post on foodnetwork.com that noted that it has not yet been determined whether avocado seeds are truly safe for human consumption.

Eek!  I guess I'll be sticking to my avocado's fabulous flesh for now!

((Photo Source:  cleanplates.com))

Tasty Tuesday Treat #74

While at dinner the other night, I had the opportunity to speak with some friends regarding their daily dietary choices.  One individual explained that she is forced to base her meal plans around her food intolerance, but another surprised me by saying that she eats according to her cravings. 

My response did not have to do with the fact that my friend is a mindful eater, but rather that her cravings are typically not for "comfort foods."  Case in point:  Pasta.  My friend explained that a bowl of warm spaghetti does not tickle her fancy, nor does a casserole filled with baked penne noodles.  

Since I recently cut back on my starchy carbohydrate intake, I was happy to share my recipe for Zucchini Lasagna with my "Pasta (NO) amore" friend!

((Photo Source:  http://www.skinnytaste.com/zucchini-lasagna/))

Mindful Monday Inspiration #74

Fitness Friday Fact #74

One of the many perks tied to my Personal Training Certification is the resource pool that I am provided.  With each email and article, I feel as though I learn so much about the current state of fitness and wellness.  

Yesterday I had the pleasure of reading an article written by Alex Hoffman.  Alex is an established Personal Trainer and an instructor at ISSA.  In his article, he dug deep into the issue of concurrent training.  Concurrent training, in layman's term, pertains to "getting on the treadmill and lifting weights" in the same workout session.  With many factors impacting the positive and negative effects of such training, Alex asks fitness enthusiasts to determine their ultimate goals and follow one of his suggested paths.

((Photo Source:  http://www.issaonline.edu/blog/index.cfm/2016/do-cardio-and-strength-training-actually-work-against-each-other?utm_source=newsletter&utm_medium=email&utm_content=Aerobic-and-Strength-Training-Together&utm_campaign=March-2016))

Thursday's Trend Alert Dirt Report #73

Did you know that "U.S. consumers, companies and businesses throw away 165 billion dollars worth of entirely edible food each year - or 40% of the food that we produce in this country."  

Such a stat, along with my personal guilt, has led me to be a smarter chef in my kitchen.  I have self taught myself how to utilize every portion of my purchases and have even learned how to revamp recipes with on-hand ingredients.  These strides have not only afforded me less waste, but they have also taught me to be more resourceful and creative when cooking.

On a larger scale, restaurateurs and grocers have also taken it upon themselves to join the "no waste" movement.  Take for instance Doug Rauch, who opened Daily Table in 2015.  Daily Table, located in Dorchester, MA, sells slightly damaged, close to sell-by date foods that would otherwise go to waste.  From raw ingredients to fully cooked meals, this new-age supermarket encourages healthy eating for its customers and less waste for its suppliers.

Although most states have passed laws that allow for the use of food beyond sell-by dates, it is super important to keep these 3 things in mind before "wasting less":

1.  Use-by date:  the date, determined by food product manufacturers, by which the food should be consumed.  Products should be discarded after the use-by date.

2.  Sell-by date:  the date, determined by food manufacturers, by which the food should be sold at  retail.  It is still safe to consume foods after this date.

3.  Best-by date:  date by which the product should be consumed for ideal quality.  It is still safe to consume foods after this date has passed.

((Photo Source:  http://civileats.com/2014/07/28/ex-trader-joes-exec-wants-to-use-expired-food-to-get-people-cooking/))

Wednesday What Not #73

In honor of what I have officially dubbed "It's Good To Be A Murphy Day", I plan on baking a non-traditional soda bread.  It will be non-traditional for two reasons; one being that it will be sweetened with chocolate chips (a request from my sweet toothed husband) and two being that it will include my own DIY buttermilk (the "what not" part of this post).

Buttermilk is the slightly sour liquid left after butter has been churned.  It is commonly used in baking, however, recipes usually only warrant 1 cup and not 1 container.  In keeping with my recently adopted "no waste" mentality, I discovered that buttermilk can be made with simple pantry staples;  milk and lemon juice.  

Considering that both are currently sitting in my refrigerator, my non traditional soda bread, might just become a St. Patrick's Day tradition ;)

((Photo Source:  https://www.verybestbaking.com/recipes/145078/irish-soda-bread-with-chocolate/))

Tasty Tuesday Treat #73

One lesson that seems to have resonated with me from elementary school is "R"educe, "R"euse and "R"ecycle." I can remember learning the importance of the "R's" and personifying each through different craft projects.

Nowadays, instead of building castles out of toilet paper rolls, I institute "reuse" into my cooking routine.  Some obvious ways that I have been able to do that has been through leftovers.  On other occasions, however, I have let my creativity roll and have been able to create new dishes with remnant ingredients.  Most recently, I doctored up half of a can of chickpeas and prepared this grain-free cookie.  

Although not 100% reminiscent of 2nd grade snack time, this cookie was "R"eally, "R"eally, "R"eally good!

Mindful Monday Inspiration #73

((Photo Source:  https://notegraphy.com/antigoni/note/2160088))

Fitness Friday Fact #73

As most of my Fitness Friday Facts would convey, core strength is my top priority.  Despite the importance of a muscular middle, I have come to learn that my abdominals are not the only area that need attention.  

This weekend I have decided to implement an upper-body definition circuit into my workouts.  The circuit that I will try includes a collection of exercises that targets the largest arm muscles, the triceps.  According to its creator, "this targeted toning routine will not only have you feeling the burn in your arms, but you'll also strengthen your core and tighten up your waistline."

That sounds like a pretty good deal to me ;)

(Photo Source:  http://www.shape.com/fitness/workouts/goodbye-batwings-5-moves-toned-triceps)

Thursday's Trend Alert Dirt Report #72

'Tis the season for cold's and flu's, which is most likely why my office has upped their tissue consumption.  In addition to the nose blowing, my co-workers have also opted for multiple "tea times" throughout the day.  With the plethora of health benefits that these loose leaves provide, it is no surprise that relief is felt with each sip.

Unfortunately, as with most things, tea should be drank in moderation.  Super concentrated doses, particularly of catechins found mostly in green teas, can cause herbal hepatotoxicity.  Herbal hepatotoxicity is the result of the liver cells becoming overwhelmed by the abundance of catechins in the body.  The liver eventually starts to break down and shows itself in the form of fatigue, abdominal pain and/or jaundice.

Before dumping a morning cup of tea down the drain, however, remember that the above case is an extreme.  One to three cups of tea per day can provide health benefits and not health nightmares.  If ever concerned, consult a physician to evaluate the amounts and types of teas that are being drank.

((Photo Source:  http://www.shape.com/healthy-eating/diet-tips/what-drinking-green-tea-can-really-do-you))

Wednesday What Not #72

If most Americans consume a caloric load similar to that of a line backer on Super Bowl Sunday, why shouldn't they work out like one too?!  

For years, football players have improved their flexibility, speed, strength, balance and mental focus through ballet.  Many of the "meat-head turned prima ballerinas" swear by this cross training activity and equate their barre work to success on the turf.

In honor of this weekend's BIG GAME, why not try your luck with this ballet inspired workout.

No only will your efforts increase your muscular strength, but your mental focus will be spot on for all of Sunday Night's action!

((Photo Source:  http://www.entrepreneur.com/article/220713))

Tasty Tuesday Treat #72

Even though I consider myself a relatively healthy person, I like to fine tune my routine at the start of each new year.  Whether that means adding a new fitness class to my schedule or tweaking "a soon to be stodgy" recipe, I welcome the newness of the new year.

This year I decided to kick off 2016 with a "breakfast bang" because of a recent article that I had read.  In that article, I became aware that the average American sabotages his breakfast by ingesting too much sugar and not enough "good" fats and proteins.  Since one of my "wake up - go to's" (a prepackaged granola bar) fit the "too much sugar not enough fat/protein" bill, I began preparing Avocado Chocolate Chia Puddings each night before bed.  The pudding packs "good" fats from the avocado, protein from the chia seeds and ABSOLUTELY NO SUGAR* since I use Cacao powder instead of Cocoa powder.

Now on to a mid-day meal makeover....

*I limit the Maple Sugar that I use in order to keep the sugar level low.

((Photo Source;  http://fitnessista.com/2014/09/avocado-chocolate-chia-pudding-healthy-late-night-desserts-for-one/))

Mindful Monday Inspiration #72

((Photo Source:  http://www.happynewyear2015x.net/2016/01/martin-luther-king-day-2016.html))

Fitness Friday Fact #72

Winter weather can easily put a damper on any workout regimen.  For me, snow has sidelined my gym plans countless times, leaving me with serious cardio cravings.  This year I'm prepared to "feed my craving" with Jessica Smith's Fitness Videos.  These free online videos vary in length, intensity as well as focus area.  Best of all, weather is not a sweat session spoiler!

((Photo Source:  http://health.heraldtribune.com/2014/09/23/top-trainer-jessica-smith-records-workouts-parents-sarasota-living-room/))

Thursday's Trend Alert Dirt Report #71

Currently, one of my favorite shows to DVR is The Kitchen.  This talk show / cooking demo series features five Food Network stars who discuss everything from food trends to entertaining ideas - with a splash of crazy cocktails!  

In last week's episode, with the New Year / New You trend in mind, the hosts focused on revamping classic meals.  Host Katie Lee was the first to showcase her recipe for Turkey Bolognese with Zoodles.  Her innovative take on carb heavy pasta inspired me to change one of my go-to recipes; granola.

To avoid the artificial sugar that most granola recipes pack, I pureed pears to use as my sweet source.  Mixed with almond butter and coconut oil, my quinoa / flax / oat granola will be SOOOO 2016 ;)

((Photo Source:  http://www.foodnetwork.com/shows/the-kitchen/behind-the-scenes-of-the-kitchen.html))