Stress Management - (for now)

The path we all follow can often times can feel overwhelming.  There are always a million things going on for you and everyone around you.  For example, right now, I have grad school classes two nights a week, work full time, have a dog to take care of, try to work out approx 5 -6 days/ week, and still attempt to have somewhat of a social life.  I guess my life is a little of balance now and will probably try my entire list below tonight in between studying for my midterm on Tuesday next week.

As I get older I have come to realize not all of those things can take 100% of my attention all the time and something usually has to give. I find there are a few really good ways of reorganizing my time and getting zen:

1. YOGA - the devotion of the practice to you helps you get centered and grounded.  It allows you to breathe deeply into your muscles and relax.  It is also a great time to think and re align not just your body, but your mind
2. Tea - take a minute to pause and drink some tea.  Tea is calming and tastes yummy.
3. Vegg Out pre-sleep/ take a bubble bath - do not think about anything, let your mind chill and you will be ready to start a new day when you wake up the next morning.
4. Meditate - in the ancient traditions of our ancestors - OM.  but seriously, however works for you, be reflective and honest with yourself and you can find some clarity from thought.
5. Talk to a Parent/loved one - when all else fails, and they will be an open ear to listen and sometimes that's all you need.

If you read the above and think you might have some better suggestions than what I came up with, then what works best for you?  Let me know, I am willing to try as an experiment and up for a challenge.

Chocolate hangover

Apparently this post never got posted after Valentines Day by accident - but I suppose better posted late than never???

Above is the overabundance of amazing chocolate that my boyfriend was generous enough to get for me.  Although you cant really see it well here, there is a lot.  We put it in plastic ziplock baggies to keep it fresh and then after I am done over indulging today, he will hide it where I cannot find. reach it to ration me as needed.

If you are like me then your favorite thing about valentines day is the chocolate. Chocolate seems to be in abundance on this day, people in your office are getting it, people in your classes have it, and Facebook even has pictures of it. Go on - eat the chocolate, there is nothing wrong with indulging today.  Chocolate is a great thing actually every day. 

Chocolate even has some health benefits.  Dark chocolate is said to have antioxidants and when eaten in moderation may contribute to helping you lower you blood pressure.  If it makes you happy it can be a great addition to your diet, just know to eat it normally in moderation.

Many people say an apple a day keeps the doctor away, well I say some chocolate a day keeps the doctor away.  Enjoy the chocolate, just don't over do it! ;)

Weekend Prep

If you have a busy weekday schedule, but you have some free time over the weekend you can use the weekend to prep your meals for the week.  You can actually cook multiple things at once to help save on time as well.

Things that you can make over the weekend that will be good for the week include:
 - soups/ stews/ hilly chili
 - anything made in a slow cooker - shredded meats, meatballs, etc.
 - baked foods that can freeze

Here are some of the examples of what I made this weekend to help last the week:

snacks: crispy kale chips.  These are great for a snack during the week and super healthy
Ingredients: kale, salt, pepper, garlic powder, olive oil and cooking spray for the pan

Stuffed Cabbage:
Ingredients: savoy cabbage, 1lb ground meat (I used lean ground turkey), 1/2cup rice (I used brown rice), tomato paste, can of tomato sauce, large can of petite diced tomatoes, brown sugar and barbecue sauce, chopped carrots/ celery/ onions, 1/2 up of raisins, salt, pepper, garlic powder, olive oil, egg

Directions: boil cabbage leaves approx 10 min and set aside, cook down the onions, celery, carrots, olive oil and spices in saute pan, put aside in a bowl, next combine the meat, partially cooked rice, tomato paste, raisins, egg and large squeeze of barbecue sauce and some brown sugar in the bowl.  Stuff the cabbage leaves with the meat mixture, put the tomato sauce in the pan with another squeeze of tomato sauce and bring up the heat.  Add the stuffed cabbage to the pot and bring up to a boil and then down to a simmer for approx an hour and a half.  

This will last you at least 2 nights and freezes well for other nights when you are hungry and do not have time to cook a healthy meal.

I also added cauliflower mash as a side.  Cauliflower mash is better as a side for a crispier food, but it was still yummy with the stuffed cabbage.   Cauliflower mash is made by steaming Cauliflower and put it in a blender with fat free half and half and spray butter, and salt and pepper to taste.  This dish also reheats well for other meals during the week.

You can make these dishes all at the same time because they use different cooking techniques.

I also got chicken over the weekend and marinated it overnight in a soy ginger  sauce.  I can easily stick this in the over when I get home tomorrow night and not worry about any of the prep.  The other things I helped prep over the weekend so I will not have to worry about it over the week is chopping of veggies.  I chopped onions and stuck them in a ziplock bag to use as needed.  I washed and cup up some asparagus to eat one night as well as some peppers for stir fry another. I store these all in ziplock bags to keep them fresh and ready to use.

Hopes this tips help.  Please let me know if you have questions on any of my above advice of recipes.  I will add more suggestions after another weekend of prep.

Cold Weekend Alternatives

If you are like me and you hate to venture outside for anything when it was as cold as it was this past weekend, then these are my recommendations for alternative work outs for you.  It was between 27-32 degrees where I was.  Talk about cold, it even snowed one night.  I usually make the rule of not running outside below 30 degrees and the reasoning behind that rule includes: my nose runs too much and annoys me, I am a klutz and if there is any ice - I will find it and slip, and finally the cold just hurts and makes my skin raw.  I realize this may make me a pre-madona, but hey I get enough exercise outside when its warmer out so that they few days I do not go out int he cold its ok.

My recommended solution:  If you have Comcast or another cable provider with an "ondemand" function or a computer that you can easily hook up in area that you can see while you work out - find a work out video online to do. Pick a celebrity that you like - they are all seem to be jumping on the work out video bandwagon these days.  My favorites are usually anything that Jillian Michaels Jillian Michael does or Kendra Wilkinson. I find their works outs to be extremely challenging and well rounded.  Often you will need some free weights, in the event you don't have them - use soup cans or anything else that you have 2 of pre-packaged and you can get your hands around.

Other alternatives that are good for indoor training, if you do not have a gym to go to include: if you have an iPad go to fitness.com or womenshealth.com and look at some of their home work outs.  These sites are great for anyone just beginning all the way to the most advanced athlete.  Their workouts can also be a great change of pace and way to get in some good cross training form your normal routine.

Reccomended Food to eat: my hilly chili is great for a cold winter day.  Other great winter healthy foods include soups, hearty grains, roast chicken, stews, and hot tea.  I will follow up with some good recipes after I try them myself.

Best Chili Recipe EVER!!

Hilly Chili (what I have name it)

This is a recipe for my chili, but I will warn you that it is extremely healthy and even more delicious.  This may be a hard thing to believe healthy and delicious, but really it is. I know lots of guys and girls alike that love it and the best part is you can amend it anyway you like depending on your taste on different beans and vegetables. I think that chili is the perfect healthy and comforting winter treat.  Plus the chili I make should last you a couple nights and freezes well in case you want to save it for a later date.

Chili has a great balance of vegetables, legumes, and protein.  I usually do not use red meat in mine, but if you do its not a big deal, I just suggest using 90% or 92% lean ground meat to keep it on the healthier side.  Also, when I make it I mix two kinds of meat for more flavor. My Recipe and suggestions on how to cook are below:

Ingredients:
 - 1lb ground lean turkey (could also use ground lean beef or buffalo)
 - 1/2 - 3/4 lb of uncooked spicy pork sausage - you will need to remove it from the casing (you can usually get these behind the meat counter - if your grocery store doesn't have it - use ground pork instead and season with some red pepper flakes, chili powder, garlic and worcestershire)
 - 1 Green pepper and 1 Red bell pepper and as many hot peepers as you like ( i typically use one chili pepper and a  jalapeno and/or habanero)
 - 1 onion
 - chopped garlic
 - 1 package of sliced mushrooms (optional) ( my boyfriend doesn't like them I love them = compromise separate some out and add mushrooms to it or make it one time with and one time without)
 - olive oil
 - 1 small can of corn (optional)
 - 1 can bottle of beer
 - 2 cans of diced tomatoes with chili peppers
 - 1 large can of diced tomatoes
 - 1 can of tomato sauce
 - 1 can of tomato paste
- 1 can of cannelloni beans
- 1 can of red kidney beans
- 1 can of black beans
- SPICES: garlic powder, chili powder, red pepper flakes, paprika, cumin, basil, oregano, salt, pepper and some worcestershire sauce - use to your personal preference and add in small amounts to find your perfect combination of the above flavors

Directions:
 1. Stir fry the onions, garlic, peppers, and mushrooms in a LARGE pot with some olive oil
2. Brown both meats together in a separate fry pan and strain all the excess liquid
3. Add the meat in with the veggies along with the beer, cans of tomatoes, cans of beans, can of corn and your first round of spices
4. Bring these contents to a boil and continue to stir.  Try a bite to see where your spices are and add some more as you like.
5. Simmer and continue to stir for at least 3 more hours to cook and let all of the flavors come together 

I will continue to post some of my favorite recipes and if you want to try any of them and have questions feel free to message me using the comments section below.

Side Note

I have received a few questions on my hiatus from my blog.  I will take the time now to answer some of them.  Feel free to ask me any other questions and I will address them in future posts:

What do you drink throughout the day?

·         I typically only drink water and A Lot of it.  I keep a 1L water bottle at my desk and fill it approximately 3 times a day.  I rarely drink soda or juice.  I do not like juice nor have I ever really liked it.  I do not like the feeling from the sugar on my teeth.  If you love orange juice there is nothing wrong with having a glass of it a day, just find a way to balance and reduce 100 calories from something else.  I like to eat my calories typically not drink them.  I also do not love soda so I have I only so often.  I also went through a phase where I really liked crystal light lemonade – it’s a great way to take in a lot of water if you don’t like to drink water, but you don’t want the calories of juice or soda.  I do drink coffee maybe 3 -5 times a week.  There is conflicting on the health effects of this, but my 2 cents on it would be 1 cup a day shouldn’t be anything to worry about.

What is the point of 2 crackers before your run?

·         There really is no point; it’s pretty much mental for me.   I feel like I have put something (energy) in my stomach and then I feel like I have the ability to run.

Are there other things I can do outside the gym or running?

·         Walk.  Whether you walk a mile or run a mile you burn the same amount of calories, so if you can’t run, walk a few miles.  Performing any aerobic activity more than 20 minute will get you into the fat burning zone.  It takes your body that long to use up the carbohydrate energy reserves it stores before it starts to burn fat.  If you have a dog find one time during the day you can take them for a longer walk – it’s a great distraction from walking by yourself if you prefer walking outside to a treadmill.

·          I do get in a bit of walking a day.  I suggest to anyone that can – get out on your lunch break and take at a minimum a walk around the block.  I think it’s an important way to break in your day, get some fresh air and circulation.  I also like it to clear my head.   This is also a way to trick your body into getting in some movement.  I also make a point to get up about once an hour if nothing else but to just stretch. Sitting sedentary at a desk all day is good for no one.  I understand this might not be meeting etiquette, but don’t bust it out in a meeting, do it on your own to sneak in a little break for yourself.

I am always open to questions, please keep them coming and if I don’t know the answer I will do my best to get you the best one out there.

BIA - Back In Action

Welcome back - for me.  I am sorry that I missed a week of posts; not having a phone was very detrimental to blogging when I like to add my own pictures. 

Some of the things I missed over the week that I was able to chronicle (thanks to my boyfriend’s phone) are below: 

Greek Deli Lentil Soup – This is a great filling and healthy lunch, especially if you are a vegetarian.  The lentil soup has an abundance of carrots, celery, and lentils.  Lentils have a lot of protein and thus are very filling.  The best part is when you eat their delicious bread you don’t even feel bad because all you had was a healthy soup to accompany it.

Salad Bar at Whole Foods – I use a base of mixed greens and add cauliflower, peppers, beet salad, grilled tofu, cucumbers, pesto pasta salad, bean sprouts, and croutons.  Their croutons are handmade, crunchy and just the perfect addition to any salad.  I also us a little balsamic vinaigrette.

Finally, my boyfriend grilled me dinner one night.  We are fortunate enough that our building keeps our grills sparked year round.  He and I bought some garlic and pepper marinated steak, roasted pork tenderloin and lots of veggies that my boyfriend marinated himself on olive oil, salt, pepper, oregano, and basil. He put the veggies in a big ziplock bag to shake and get the flavor on all of them.   Veggies included asparagus, zucchini, squash, and a yellow pepper.  Grilling meats is one of the healthiest and best ways to prepare it.  The grilling seals in the flavor and lets any extra fat drip of, plus it just tastes delicious!!   My boyfriend also paired this feast with a homemade balsamic reduction for the perfect dipping sauce. 

Be sure to check out my dog begging for scraps in the bottom left corner - isn't she a cutie?

My workouts over a typical week (as in last week) look like this:
Monday: 40 min stair master and some reps doing a circuit lifting routine previously explained  on Day 1: Monday blog
Tuesday: 6:30AM 6 mile run
Wednesday: yoga if I can wake up in the morning or rest day
Thursday: 6:30AM 6 mile run
Friday: repeat of Monday
Saturday: long run with friends – distance varies
Sunday: rest and let my body recover

I will resume regular blogging tomorrow.