As great as the holidays are, the post-holiday "back to work" transition can be killer. If you had nearly as much fun as I did over break, then today must have been excruciating! It's important to keep a positive attitude and stay upbeat...the workday will only seem longer if you act sluggish and complain. How does one avoid sluggishness you might be asking?
That answer can vary from person to person; many people turn to caffeine. I've given up caffeine for a number of reasons: it can be addicting, it dehydrates the body, and - most noticeably - it can lead to extreme energy crashes. Who wants to hit that 2:30 p.m. wall of exhaustion? Not me! My shield for warding off sluggishness is eating complex carbohydrates. Foods such as nuts and grainy, fiber-rich breads (I love Ezekiel brand) fill you up and keep you energized for longer periods of time because they take longer for the body to digest. My favorite mid afternoon snack is an almond butter & organic, no-sugar-added fruit jelly sandwich with Ezekiel bread. It is satisfying and provides that boost that you need!
Another way that I keep post-holiday workdays from being pity-parties is to simply smile. It's amazing how a little expression can make a big difference: others will see you smiling and return the pleasantry...plus, you might even just fool yourself into being happy!
After my long day of ab+j (almond butter + jelly) and encouraging smiles (which got results!), I was totally wiped out. After my festive and decadent Thanksgiving, I wanted to cook something healthy - - that was also incredibly easy. For me, this translates into some kind of vegetable-rich casserole that I can throw together without much thought. Tonight's casserole is adapted from Dreena Burton's great book Eat, Drink, & Be Vegan. It is full of pantry and freezer staples and takes mere minutes to assemble.
Polenta Casserole
- 1/2 tube prepared Polenta, chopped into small pieces
- 15 oz. white beans, drained and rinsed
- 1.5 cups tomato sauce (I use Newman's Own brand)
- 1 bag frozen mixed vegetables
- 1 teaspoon dried thyme
- splash red wine vinegar
- drizzle agave nectar
- dash paprika
- dash powdered mustard
- dash dried oregano
- splash Tamari or soy sauce
- 1.5 cup vegan "Mozzarella" cheese
- salt & pepper
Preheat the oven to 375 degrees. Combine the polenta, beans, tomato sauce, mixed vegetables, thyme, vinegar, agave nectar, paprika, mustard, oregano, and Tamari in a large bowl with salt and pepper (taste the sauce and adjust seasonings).
Pour the mixture into a greased 8x12 baking dish and sprinkle with the vegan cheese and additional salt and pepper. Bake for 30 minutes. If the cheese hasn't melted at this point, turn the broiler on and continue to cook for 1-2 minutes. serves 4
- - - - - - - - - - - -
A Word on Exercise after Holidays
It can be tempting to skip exercise on the week after a vacation or holiday. We often have a mile-long list of "to do" items and we probably don't want to exercise after all that time off. For example, I really really really need to get to the DMV to renew my licence and plates. I was thinking about skipping my Tuesday run to get to the DMV, but I realized that my run is just as important as my "to do" list. There is no good reason why I can't go to the DMV on Thursday instead. Subconsciously, I was probably just trying to figure a way around my exercise. But I'm not going to!
If you find yourself making excuses not to exercise, or start flooding your workout time with items from your "to do" list, back off and remind yourself that your health, well-being, and fitness are just as important as everything else. No excuses =)
Monday, November 29, 2010
Thursday, November 25, 2010
Happy Thanksgiving From Pittsburgh
Happy Thanksgiving!
We are having a splendid time in Pittsburgh for the holiday. Yesterday, my cousin's boyfriend - Daniel - proposed to her on top of Mount Washington (a beautiful vista overlooking downtown Pittsburgh). It was a beautiful moment and such a perfect time of year for an engagement! I videotaped the whole thing with my dad's iPhone, so we could all watch it later.
Aside from the romance in the air, we're also whiffing in the delicious smells of the kitchen. So far, the family has feasted on pulled pork sandwiches and coleslaw, chocolate sheet cake, carrot cake, peanut butter cookies, ginger pumpkin bread, vegan chili (guess who), and a huge breakfast of eggs, hash browns, ham, bacon, and toast.
Of course, I haven't partaken in any of the non-veg items and - I'm proud to say - wasn't in the least bit tempted! I got a little flack from the family, but no one has complained about my vegan chili, vegan peanut butter cookies, and vegan ginger pumpkin bread. ;-)
Plus, I was able to squeeze in a 6 mile run on my aunt's handy dandy treadmill! How wonderful is that? As I've mentioned before, I find a routine stabilizing and crucial to staying healthy. It doesn't take much to turn "a few days off" into a complete spiral out of exercise and fitness. Even if you're stuffed from your Thanksgiving meal and family time, see if anyone wants to go on a little walk with you. You'll be surprised how much better you feel - just from being active for fifteen or twenty minutes. It's okay to chill on the holidays, so make your exercise chill as well - - but don't just forget it for the whole week!
Today, I am making a wild rice-stuffed butternut squash and Isa Chandra Moskowitz's infamous Chickpea Cutlets (just google them...they've taken the vegan world by storm) with a delicious mustard and mushroom gravy. Yum! And for you, I have the vegan chili recipe that my non-veg family has been scarfing up and the yummy ginger pumpkin bread to boot. Happy holiday!
Devil's Details Chili
This chili, from Robin Robertson's Party Vegan is extremely rich - - it incorporates the flavors of chipotle, cocoa, and coffee to great success. My family has been "just tasting" this vegan recipe for two days (and it's almost gone!).
- olive oil
- 1 large onion, chopped
- 1 carrot, chopped
- 3 garlic cloves, chopped
- 1 package soy-based meat crumbles
- 3 tablespoons chili powder
- 1.5 tablespoons cocoa powder
- 1 teaspoon sugar
- 1 teaspoon salt
- black pepper
- 28 oz. crushed tomatoes
- 1/2 tablespoons chipotle chile in adobo sauce
- 2 cans black beans, rinsed and drained
- 1 can vegan chili beans, rinsed and drained (check the label!)
- 4 oz. hot diced green chiles
- 1 1/4 cups water
- 3/4 cup decaf coffee
Heat about a tablespoon of oil in a large soup pot. Add the onion and carrot and cook until softened (about 10 minutes), stirring often. Add the garlic, crumbles, chili powder, cocoa, sugar, salt, and pepper to taste. Break up the meat and stir to incorporate the seasonings. Continue to cook for five minutes. Add the tomatoes, chile sauce, beans, green chiles, water, and coffee. Bring to a boil, reduce the heat to low, cover, and simmer for 45 minutes...until thick and flavorful. I dunked this in light, white dinner rolls and it was wonderful. serves 6
- - - - - - - - - - - -
Ginger Pumpkin Bread
This recipe hails from Alicia Simpson's new cookbook, Vegan Celebrations. The bread is incredibly moist and flavorful. My family certainly hasn't missed the eggs and butter! Simpson recommends serving it with a pumpkin butter (the recipe is in her book), but we just ate it plain.
- 1 cup all-purpose flour
- 1 cup whole wheat pastry flour
- 2 teaspoons baking soda
- 1 tablespoon baking powder
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- pinch sea salt
- 1 cup sugar
- 1/2 cup light brown sugar
- 15 oz. pumpkin puree
- 1/2 cup canola oil
- 1/2 cup unsweetened rice milk
Preheat the oven to 350 degrees and grease a 9-inch pie pan.
Combine the flours, baking soda, baking powder, cinnamon, ginger, and salt in a large bowl. Combine the sugars, pumpkin puree, and oil in a medium bowl, then add the milk. Stir the liquids until uniform. Add this mixture to the dry ingredients and stir until completely combined. Pour the mixture into the prepared pie pan and bake for 45 minutes, until a toothpick inserted in the center comes out clean. To serve, invert the bread onto a large plate (the bottom will look nice and uniform on a plate). serves 6-8
We are having a splendid time in Pittsburgh for the holiday. Yesterday, my cousin's boyfriend - Daniel - proposed to her on top of Mount Washington (a beautiful vista overlooking downtown Pittsburgh). It was a beautiful moment and such a perfect time of year for an engagement! I videotaped the whole thing with my dad's iPhone, so we could all watch it later.
Aside from the romance in the air, we're also whiffing in the delicious smells of the kitchen. So far, the family has feasted on pulled pork sandwiches and coleslaw, chocolate sheet cake, carrot cake, peanut butter cookies, ginger pumpkin bread, vegan chili (guess who), and a huge breakfast of eggs, hash browns, ham, bacon, and toast.
Of course, I haven't partaken in any of the non-veg items and - I'm proud to say - wasn't in the least bit tempted! I got a little flack from the family, but no one has complained about my vegan chili, vegan peanut butter cookies, and vegan ginger pumpkin bread. ;-)
Plus, I was able to squeeze in a 6 mile run on my aunt's handy dandy treadmill! How wonderful is that? As I've mentioned before, I find a routine stabilizing and crucial to staying healthy. It doesn't take much to turn "a few days off" into a complete spiral out of exercise and fitness. Even if you're stuffed from your Thanksgiving meal and family time, see if anyone wants to go on a little walk with you. You'll be surprised how much better you feel - just from being active for fifteen or twenty minutes. It's okay to chill on the holidays, so make your exercise chill as well - - but don't just forget it for the whole week!
Today, I am making a wild rice-stuffed butternut squash and Isa Chandra Moskowitz's infamous Chickpea Cutlets (just google them...they've taken the vegan world by storm) with a delicious mustard and mushroom gravy. Yum! And for you, I have the vegan chili recipe that my non-veg family has been scarfing up and the yummy ginger pumpkin bread to boot. Happy holiday!
Devil's Details Chili
This chili, from Robin Robertson's Party Vegan is extremely rich - - it incorporates the flavors of chipotle, cocoa, and coffee to great success. My family has been "just tasting" this vegan recipe for two days (and it's almost gone!).
- olive oil
- 1 large onion, chopped
- 1 carrot, chopped
- 3 garlic cloves, chopped
- 1 package soy-based meat crumbles
- 3 tablespoons chili powder
- 1.5 tablespoons cocoa powder
- 1 teaspoon sugar
- 1 teaspoon salt
- black pepper
- 28 oz. crushed tomatoes
- 1/2 tablespoons chipotle chile in adobo sauce
- 2 cans black beans, rinsed and drained
- 1 can vegan chili beans, rinsed and drained (check the label!)
- 4 oz. hot diced green chiles
- 1 1/4 cups water
- 3/4 cup decaf coffee
Heat about a tablespoon of oil in a large soup pot. Add the onion and carrot and cook until softened (about 10 minutes), stirring often. Add the garlic, crumbles, chili powder, cocoa, sugar, salt, and pepper to taste. Break up the meat and stir to incorporate the seasonings. Continue to cook for five minutes. Add the tomatoes, chile sauce, beans, green chiles, water, and coffee. Bring to a boil, reduce the heat to low, cover, and simmer for 45 minutes...until thick and flavorful. I dunked this in light, white dinner rolls and it was wonderful. serves 6
- - - - - - - - - - - -
Ginger Pumpkin Bread
This recipe hails from Alicia Simpson's new cookbook, Vegan Celebrations. The bread is incredibly moist and flavorful. My family certainly hasn't missed the eggs and butter! Simpson recommends serving it with a pumpkin butter (the recipe is in her book), but we just ate it plain.
- 1 cup all-purpose flour
- 1 cup whole wheat pastry flour
- 2 teaspoons baking soda
- 1 tablespoon baking powder
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- pinch sea salt
- 1 cup sugar
- 1/2 cup light brown sugar
- 15 oz. pumpkin puree
- 1/2 cup canola oil
- 1/2 cup unsweetened rice milk
Preheat the oven to 350 degrees and grease a 9-inch pie pan.
Combine the flours, baking soda, baking powder, cinnamon, ginger, and salt in a large bowl. Combine the sugars, pumpkin puree, and oil in a medium bowl, then add the milk. Stir the liquids until uniform. Add this mixture to the dry ingredients and stir until completely combined. Pour the mixture into the prepared pie pan and bake for 45 minutes, until a toothpick inserted in the center comes out clean. To serve, invert the bread onto a large plate (the bottom will look nice and uniform on a plate). serves 6-8
Tuesday, November 23, 2010
We Drive All Night...With Chili in Our Bellies
"I drove all night to get to you. Is that alright?" - Cyndi Lauper
For a number of reasons, David and I are leaving for Pittsburgh tonight...like midnight tonight. We plan to drive through the night and arrive in Pennsylvania around 7 a.m. David is a night owl, so it will be easy for him. I usually sleep from 10 p.m. to 7 a.m., so it will probably be difficult for me.
But I'm all set: vegan munchies, bottled water, Christmas music, and magazines. Sounds good, huh?
In the meantime, I'm packing and waiting for David to get home from work. I wanted to eat something hot, spicy, and filling since - I'm assuming - healthful vegan food won't be available between the hours of midnight and 7 a.m. while driving through Ohio. So I made a warming curried chili with cauliflower and corn that will - hopefully - along with my snacks, keep me satiated through the night. Isn't it funny how my main concern on a midnight drive is food? I guess that's just who I am ;-)
I am packing my yoga mat as a reminder and an inspiration to practice over break. I'm also taking exercise clothes, running shoes, and an iPod...It will be hard to motivate myself to exercise, but - with the right tools, clothes, and gadgets - I know I'll be more likely to actually get it done. I picked up this good advice from Pam Anderson, a wonderfully talented cookbook author who lost 30 pounds - - while maintaining a career in food! Impressive! I'm also bringing my 1,001 Mediations book...just to stay grounded. I love that it's travel-sized and compact. It'll easily slip into my suitcase.
Anyway, here's my chili recipe. It's highly flavorful and spicy. Sure to fill your tummy for a long night.
Curried Chili with Cauliflower and Corn
- 1/2 cup short-grain brown rice
- 1 cup water
- 1/2 cup frozen Mirepoix mix (chopped carrots, celery, and onion)
- 1 tablespoon garlic, chopped
- 15 oz. can pinto beans, drained and rinsed
- 1 cup tomato sauce
- 1 cup spicy V8 vegetable juice
- pinch cayenne pepper
- pinch paprika
- a few good shakes of hot sauce
- 1 teaspoon hot curry powder
- 1 teaspoon chili powder
- 1/2 cup frozen cauliflower
- 1/4 cup frozen corn kernals
- up to 1 cup additional water
Combine the rice, 1 cup water, Mirepoix mix, and garlic in a medium soup pot. Bring to a boil, cover, and simmer over low heat for 30-45 minutes - until water is absorbed and rice is cooked through. Check the rice starting at 30 minutes so as not to burn it.
Once the rice is cooked, add the beans, tomato sauce, vegetable juice, hot sauce, spices, cauliflower, corn, and as much water as needed to make a thick sauce (you don't want it to be watery). Turn the heat up to medium and cook for about 10-15 minutes, until flavors meld and the cauliflower and corn are cooked through and hot. Season to taste with salt and pepper. serves 2
- - - - - - - - - - - - - - - -
To wash away the spice of the chili, drink this simple - but delicious smoothie.
Sunbutter Smoothie
This recipe is loosely based upon one by Alicia Simpson in her book Vegan Comfort Food. She calls the original recipe "Tahini Coffee" because the flavors evoke a rich coffee-like taste (she doesn't drink real coffee, so this is her replacement). It has a wonderfully sweet and delicious flavor. Try it out!
- 1 cup almond milk
- 1 tablespoon sunflower nut butter (or peanut, almond, etc.)
- 1 tablespoon pure maple syrup
- pinch nutmeg
- 5-6 ice cubes
Combine the almond milk, nut butter, maple syrup, and nutmeg in a blender. Blend until smooth. Add the ice cubes and blend again until thick and frothy. serves 1
For a number of reasons, David and I are leaving for Pittsburgh tonight...like midnight tonight. We plan to drive through the night and arrive in Pennsylvania around 7 a.m. David is a night owl, so it will be easy for him. I usually sleep from 10 p.m. to 7 a.m., so it will probably be difficult for me.
But I'm all set: vegan munchies, bottled water, Christmas music, and magazines. Sounds good, huh?
In the meantime, I'm packing and waiting for David to get home from work. I wanted to eat something hot, spicy, and filling since - I'm assuming - healthful vegan food won't be available between the hours of midnight and 7 a.m. while driving through Ohio. So I made a warming curried chili with cauliflower and corn that will - hopefully - along with my snacks, keep me satiated through the night. Isn't it funny how my main concern on a midnight drive is food? I guess that's just who I am ;-)
I am packing my yoga mat as a reminder and an inspiration to practice over break. I'm also taking exercise clothes, running shoes, and an iPod...It will be hard to motivate myself to exercise, but - with the right tools, clothes, and gadgets - I know I'll be more likely to actually get it done. I picked up this good advice from Pam Anderson, a wonderfully talented cookbook author who lost 30 pounds - - while maintaining a career in food! Impressive! I'm also bringing my 1,001 Mediations book...just to stay grounded. I love that it's travel-sized and compact. It'll easily slip into my suitcase.
Anyway, here's my chili recipe. It's highly flavorful and spicy. Sure to fill your tummy for a long night.
Curried Chili with Cauliflower and Corn
- 1/2 cup short-grain brown rice
- 1 cup water
- 1/2 cup frozen Mirepoix mix (chopped carrots, celery, and onion)
- 1 tablespoon garlic, chopped
- 15 oz. can pinto beans, drained and rinsed
- 1 cup tomato sauce
- 1 cup spicy V8 vegetable juice
- pinch cayenne pepper
- pinch paprika
- a few good shakes of hot sauce
- 1 teaspoon hot curry powder
- 1 teaspoon chili powder
- 1/2 cup frozen cauliflower
- 1/4 cup frozen corn kernals
- up to 1 cup additional water
Combine the rice, 1 cup water, Mirepoix mix, and garlic in a medium soup pot. Bring to a boil, cover, and simmer over low heat for 30-45 minutes - until water is absorbed and rice is cooked through. Check the rice starting at 30 minutes so as not to burn it.
Once the rice is cooked, add the beans, tomato sauce, vegetable juice, hot sauce, spices, cauliflower, corn, and as much water as needed to make a thick sauce (you don't want it to be watery). Turn the heat up to medium and cook for about 10-15 minutes, until flavors meld and the cauliflower and corn are cooked through and hot. Season to taste with salt and pepper. serves 2
- - - - - - - - - - - - - - - -
To wash away the spice of the chili, drink this simple - but delicious smoothie.
Sunbutter Smoothie
This recipe is loosely based upon one by Alicia Simpson in her book Vegan Comfort Food. She calls the original recipe "Tahini Coffee" because the flavors evoke a rich coffee-like taste (she doesn't drink real coffee, so this is her replacement). It has a wonderfully sweet and delicious flavor. Try it out!
- 1 cup almond milk
- 1 tablespoon sunflower nut butter (or peanut, almond, etc.)
- 1 tablespoon pure maple syrup
- pinch nutmeg
- 5-6 ice cubes
Combine the almond milk, nut butter, maple syrup, and nutmeg in a blender. Blend until smooth. Add the ice cubes and blend again until thick and frothy. serves 1
Monday, November 22, 2010
I'm Veg...Again + Daily Meditation
I guess my most exciting news for today is my decision to (once again) become a vegan. What do I mean once again?
Well...last year, I embarked on a vegan adventure from October 2009 - March 2010. In all honesty, it was not a healthy time. I didn't know much about nutrition; I was eating alot of processed crap and far too much soy-based proteins. At the end of March, I caved in and ordered a bacon, sausage, and pepperoni pizza. And that was the end of it.
Now, I have been studying nutrition and understand more about eating and how the body uses food to nurture us. The recent (second) decision came after seeing a shocking video about - believe it or not - sheep sheering. I don't really want to link the video to this blog, but I'm sure you can find it if you so choose. It showcases the horrible conditions under which animals can be treated to make our food and our clothing.
I'll definitely never be one of these Nazi vegans that preaches the evils of industrial farming and the FDA. I actually see people's decisions about food just as personal as decisions about religion, orientation, and other "hot topics." I just feel that veganism is - for me - the right decision. I've actually not eaten meat in a few weeks, but I wanted to really deliberate over this commitment before I made it common knowledge.
Many people imagine vegan food to be boring, tasteless, and lacking in nutrition. This is completely untrue! One of my favorite foods is pizza - and I'm sure most people would assume that vegans can't eat pizza. But, once again, this is completely untrue! Below is a delicious, easy, vegan pizza full of protein and flavor. You'd be surprised how yummy and fulfilling this kind of recipe can be =)
Tuscan White Bean Pizza
This recipe is adapted from Robin Robertson's Vegan on the Cheap. She gives instructions for a homemade pizza crust, but I didn't have time. Pillsburby makes a great refridgerated dough that - surprise surprise - is vegan.
- 1 lb. refridgerated thin-crust pizza dough
- 15 oz. can cannellini beans, rinsed and drained
- 2 tablespoons garlic, chopped
- 1 tablespoon olive oil
- 1/3 cup water
- 3 tablespoons basil (I like the fresh, refridgerated kind that comes in a tube)
- 2 roma tomatoes, thinly sliced
Preheat the oven to 425 degrees.
Heat the olive oil in a saucepan over medium heat. Add the garlic and cook for a few minutes, until soft and golden. Add the cannellini beans and begin to smash them with a spoon or spatula. Add salt and pepper to taste, as well as the water. Bring to a bubble and stir to combine. Cook until thick and creamy (about 8 minutes). Stir in the basil and remove from the heat.
Meanwhile, spray a baking sheet with nonstick spray. Roll out the pizza dough to a long rectangle and drape across the baking sheet. Evenly spread the bean mixture over the crust. Top with the tomato slices and sprinkle with additional salt and pepper. Bake for 12-15 minutes, or until crispy and hot. serves 4-5
- - - - - - - - - - - -
While meditating on my decision to go vegan again, I read quite a bit from a book called 1,001 Meditations compiled by Mike George. It is a little book...about the size of a deck of cards. But it is filled to the brim with meditations, visualizations, affirmations, and quotations. We often think of meditation as sitting in lotus pose with our eyes closed and our palms in our laps. But, sometimes, a meditation can simply be time spent contemplating a reading or visualization. Here is one of my favorites from the book:
"We cannot live only for ourselves. A thousand fibers connect us with our fellow men; and among those fibers, as sympathetic threads, our actions run as causes, and they come back to us as effects." - Herman Melville (1819-91)
Isn't that a lovely quotation? Sometimes, we get so centered on ourselves that we forget about the "universal" self and the fact that we are all interconnected. It's such a comforting and peaceful thought. I think that - for me - the choice to be vegan is somehow connected to my own relationship with animals. You might think this thought is ridiculous - and that's okay. We are all entitled to our own feelings! And we are all connceted, so there ;)
I hope to be posting over this busy holiday week from Pittsburgh - - where I'll be spending some time with family. Have safe travels to your holiday destinations and enjoy a few days of rest!
Well...last year, I embarked on a vegan adventure from October 2009 - March 2010. In all honesty, it was not a healthy time. I didn't know much about nutrition; I was eating alot of processed crap and far too much soy-based proteins. At the end of March, I caved in and ordered a bacon, sausage, and pepperoni pizza. And that was the end of it.
Now, I have been studying nutrition and understand more about eating and how the body uses food to nurture us. The recent (second) decision came after seeing a shocking video about - believe it or not - sheep sheering. I don't really want to link the video to this blog, but I'm sure you can find it if you so choose. It showcases the horrible conditions under which animals can be treated to make our food and our clothing.
I'll definitely never be one of these Nazi vegans that preaches the evils of industrial farming and the FDA. I actually see people's decisions about food just as personal as decisions about religion, orientation, and other "hot topics." I just feel that veganism is - for me - the right decision. I've actually not eaten meat in a few weeks, but I wanted to really deliberate over this commitment before I made it common knowledge.
Many people imagine vegan food to be boring, tasteless, and lacking in nutrition. This is completely untrue! One of my favorite foods is pizza - and I'm sure most people would assume that vegans can't eat pizza. But, once again, this is completely untrue! Below is a delicious, easy, vegan pizza full of protein and flavor. You'd be surprised how yummy and fulfilling this kind of recipe can be =)
Tuscan White Bean Pizza
This recipe is adapted from Robin Robertson's Vegan on the Cheap. She gives instructions for a homemade pizza crust, but I didn't have time. Pillsburby makes a great refridgerated dough that - surprise surprise - is vegan.
- 1 lb. refridgerated thin-crust pizza dough
- 15 oz. can cannellini beans, rinsed and drained
- 2 tablespoons garlic, chopped
- 1 tablespoon olive oil
- 1/3 cup water
- 3 tablespoons basil (I like the fresh, refridgerated kind that comes in a tube)
- 2 roma tomatoes, thinly sliced
Preheat the oven to 425 degrees.
Heat the olive oil in a saucepan over medium heat. Add the garlic and cook for a few minutes, until soft and golden. Add the cannellini beans and begin to smash them with a spoon or spatula. Add salt and pepper to taste, as well as the water. Bring to a bubble and stir to combine. Cook until thick and creamy (about 8 minutes). Stir in the basil and remove from the heat.
Meanwhile, spray a baking sheet with nonstick spray. Roll out the pizza dough to a long rectangle and drape across the baking sheet. Evenly spread the bean mixture over the crust. Top with the tomato slices and sprinkle with additional salt and pepper. Bake for 12-15 minutes, or until crispy and hot. serves 4-5
- - - - - - - - - - - -
While meditating on my decision to go vegan again, I read quite a bit from a book called 1,001 Meditations compiled by Mike George. It is a little book...about the size of a deck of cards. But it is filled to the brim with meditations, visualizations, affirmations, and quotations. We often think of meditation as sitting in lotus pose with our eyes closed and our palms in our laps. But, sometimes, a meditation can simply be time spent contemplating a reading or visualization. Here is one of my favorites from the book:
"We cannot live only for ourselves. A thousand fibers connect us with our fellow men; and among those fibers, as sympathetic threads, our actions run as causes, and they come back to us as effects." - Herman Melville (1819-91)
Isn't that a lovely quotation? Sometimes, we get so centered on ourselves that we forget about the "universal" self and the fact that we are all interconnected. It's such a comforting and peaceful thought. I think that - for me - the choice to be vegan is somehow connected to my own relationship with animals. You might think this thought is ridiculous - and that's okay. We are all entitled to our own feelings! And we are all connceted, so there ;)
I hope to be posting over this busy holiday week from Pittsburgh - - where I'll be spending some time with family. Have safe travels to your holiday destinations and enjoy a few days of rest!
Sunday, November 21, 2010
Finding Inspiration on a Sad Day
Today was a bit of a sad day.
For one, a favorite hangout of mine in town (Borders Booksellers) is closing its Bloomington location. As if this fact isn't sad enough, the store is now covered in hideous "EVERYTHING MUST GO!" signs and full of bargain-seeking Christmas shoppers that wouldn't know Stephen King from Deepak Chopra. It's so sad. I ended up spending quite a bit of money, for numerous reasons...a) I was depressed that they were closing, b) everything was 20% or more off, c) I had just bought a $20 membership to the store to save an extra 10% on everything I buy, and d) I felt territorial over my store. If anyone was going to save money spending (what an oxymoron!) in my favorite store, it was going to be me! I ended up with:
- the latest Michael Franti & Spearhead album, The Sound of Sunshine (fabulous)
- three cookbooks by Robin Roberton (she's awesome): Vegan on the Cheap, Party Vegan, and Vegan Planet
- a cookbook by Deborah Madison: Vegetarian Suppers from Deborah Madison's Kitchen
- a new cookbook by Alicia Simpson: Vegan Celebrations
- a bundle of veg-friendly Kiss My Face travel toiletries
I know. It's alot. But my store is closing! Cut me a break!
In other (more serious) bummer news, I was fighting with my roommate today and heard some sad news from a yoga friend. I am a really (perhaps overly) sensitive person and I have trouble recovering from arguements and figuring out how to deal with sadness. What do you say in response to sad news? How do you react to a fight?
The fight was resolved fairly quickly with my roommate. I sent a supportive message to my friend. But - somehow - it doesn't feel like enough. I almost wish I could absorb some of the hurt I've caused through fighting...or absorb some of the sadness of my friend. But it's impossible - and unrealistic. I guess the best course of action is to be supportive and always let friends and roommates know that you are there for them and that you care. No matter what happens to us, it seems better to continue forward rather than give into the weight of sadness or strife. I think that a friendly gesture, or kind words, can help keep that forward trek possible and bearable when we walk through rough periods of life.
While this may sound enlightened, it's actually just inspiration that I've drawn from Crazy Sexy Cancer - the documentary about Kris Carr (the subject of yesterday's post). The film came through Netflix today and I immediately popped it into my DVD player. I was impressed with the honesty of the documentary...and how Carr dealt with her cancer. It is a truly inspirational example of turning your inner turmoil, bad luck, sadness, and all the other negative crap in your life into something positive. I really recommend the film (and Carr's diet book!).
Speaking of diet, I ate well today (as usual). I was courageous and made up a few recipes of my own. I hope you like them. Let me know what you think. My roommate is a picky eater, so his feedback - while appreciated - is taken with a grain of salt ;)
Chocolate Cream of Wheat with Bananas
This isn't really a recipe, but more a combination of flavors that work really well together. The creaminess of the wheat and the rich taste of chocolate make this breakfast feel decadent - even though it is quite healthy.
- 3 tablespoons Cream of Wheat
- 1 1/4 cups almond milk
- 1 square dark chocolate (I used Endangered Species brand 88% cocoa)
- 1 packet Truvia, or other stevia-sweetened brand of sweetener
- 1 tablespoon ground flaxseed meal
- 1 banana, thinly sliced
Combine the cream of wheat and almond milk in a small saucepan and heat over high heat, stirring constantly. When the mixture bubbles and boils, reduce the heat to medium and continue stirring until the milk is absorbed and the wheat looks plump and creamy.
Pour the cream of wheat into a serving bowl and add the chocolate, sweetener, and flaxseed meal. Stir until the chocolate is completely melted and the sweetener is mixed in. Garnish with the sliced banana. serves 1
Steamed Cauliflower & Edamame with Miso Gravy
This is also a really easy recipe. Miso is a great flavor enhancer and a perfect thickener for gravies or soups. I love its unique and salty flavor. Feel free to add more sugar (maple syrup) if you prefer the gravy a little sweeter.
- 1/2 cup frozen cauliflower
- 1/2 cup frozen edamame
- 1-1.5 tablespoons yellow miso paste (to taste)
- 1 tablespoon lime juice
- 1 tablespoon water
- 1/2 teaspoon garlic, chopped
- 1/2 tablespoon pure maple syrup
Bring a small pot of water to bowl. Dump the frozen cauliflower and edamame into a steamer basket and place over the boiling water. Cover and steam until the vegetables are defrosted, tender, and heated through.
Meanwhile, whisk the miso paste, lime juice, water, garlic, and maple syrup in a serving bowl. Make sure the miso is completley mixed into the liquids. The miso is very salty, so taste as you go. When you reach a flavor that you like, add the cooked vegetables to the serving bowl and toss in the gravy to coat. Eat immediately. serves 1
That's all for today, folks! If today hasn't been your best, find something that will either inspire you or make you smile. Or, better yet, confide in a friend. A five minute gab session goes a long way on a bad day =)
For one, a favorite hangout of mine in town (Borders Booksellers) is closing its Bloomington location. As if this fact isn't sad enough, the store is now covered in hideous "EVERYTHING MUST GO!" signs and full of bargain-seeking Christmas shoppers that wouldn't know Stephen King from Deepak Chopra. It's so sad. I ended up spending quite a bit of money, for numerous reasons...a) I was depressed that they were closing, b) everything was 20% or more off, c) I had just bought a $20 membership to the store to save an extra 10% on everything I buy, and d) I felt territorial over my store. If anyone was going to save money spending (what an oxymoron!) in my favorite store, it was going to be me! I ended up with:
- the latest Michael Franti & Spearhead album, The Sound of Sunshine (fabulous)
- three cookbooks by Robin Roberton (she's awesome): Vegan on the Cheap, Party Vegan, and Vegan Planet
- a cookbook by Deborah Madison: Vegetarian Suppers from Deborah Madison's Kitchen
- a new cookbook by Alicia Simpson: Vegan Celebrations
- a bundle of veg-friendly Kiss My Face travel toiletries
I know. It's alot. But my store is closing! Cut me a break!
In other (more serious) bummer news, I was fighting with my roommate today and heard some sad news from a yoga friend. I am a really (perhaps overly) sensitive person and I have trouble recovering from arguements and figuring out how to deal with sadness. What do you say in response to sad news? How do you react to a fight?
The fight was resolved fairly quickly with my roommate. I sent a supportive message to my friend. But - somehow - it doesn't feel like enough. I almost wish I could absorb some of the hurt I've caused through fighting...or absorb some of the sadness of my friend. But it's impossible - and unrealistic. I guess the best course of action is to be supportive and always let friends and roommates know that you are there for them and that you care. No matter what happens to us, it seems better to continue forward rather than give into the weight of sadness or strife. I think that a friendly gesture, or kind words, can help keep that forward trek possible and bearable when we walk through rough periods of life.
While this may sound enlightened, it's actually just inspiration that I've drawn from Crazy Sexy Cancer - the documentary about Kris Carr (the subject of yesterday's post). The film came through Netflix today and I immediately popped it into my DVD player. I was impressed with the honesty of the documentary...and how Carr dealt with her cancer. It is a truly inspirational example of turning your inner turmoil, bad luck, sadness, and all the other negative crap in your life into something positive. I really recommend the film (and Carr's diet book!).
Speaking of diet, I ate well today (as usual). I was courageous and made up a few recipes of my own. I hope you like them. Let me know what you think. My roommate is a picky eater, so his feedback - while appreciated - is taken with a grain of salt ;)
Chocolate Cream of Wheat with Bananas
This isn't really a recipe, but more a combination of flavors that work really well together. The creaminess of the wheat and the rich taste of chocolate make this breakfast feel decadent - even though it is quite healthy.
- 3 tablespoons Cream of Wheat
- 1 1/4 cups almond milk
- 1 square dark chocolate (I used Endangered Species brand 88% cocoa)
- 1 packet Truvia, or other stevia-sweetened brand of sweetener
- 1 tablespoon ground flaxseed meal
- 1 banana, thinly sliced
Combine the cream of wheat and almond milk in a small saucepan and heat over high heat, stirring constantly. When the mixture bubbles and boils, reduce the heat to medium and continue stirring until the milk is absorbed and the wheat looks plump and creamy.
Pour the cream of wheat into a serving bowl and add the chocolate, sweetener, and flaxseed meal. Stir until the chocolate is completely melted and the sweetener is mixed in. Garnish with the sliced banana. serves 1
Steamed Cauliflower & Edamame with Miso Gravy
This is also a really easy recipe. Miso is a great flavor enhancer and a perfect thickener for gravies or soups. I love its unique and salty flavor. Feel free to add more sugar (maple syrup) if you prefer the gravy a little sweeter.
- 1/2 cup frozen cauliflower
- 1/2 cup frozen edamame
- 1-1.5 tablespoons yellow miso paste (to taste)
- 1 tablespoon lime juice
- 1 tablespoon water
- 1/2 teaspoon garlic, chopped
- 1/2 tablespoon pure maple syrup
Bring a small pot of water to bowl. Dump the frozen cauliflower and edamame into a steamer basket and place over the boiling water. Cover and steam until the vegetables are defrosted, tender, and heated through.
Meanwhile, whisk the miso paste, lime juice, water, garlic, and maple syrup in a serving bowl. Make sure the miso is completley mixed into the liquids. The miso is very salty, so taste as you go. When you reach a flavor that you like, add the cooked vegetables to the serving bowl and toss in the gravy to coat. Eat immediately. serves 1
That's all for today, folks! If today hasn't been your best, find something that will either inspire you or make you smile. Or, better yet, confide in a friend. A five minute gab session goes a long way on a bad day =)
Saturday, November 20, 2010
Crazy Sexy Diet & a New Recipe!
Firstly, Crazy Sexy Diet by Kris Carr. I am a little over halfway through this book and I am really enjoying it. While I don't necessarily dig everything she says, Carr seems to have really researched the book and offers up some interesting info.
Kris was a young actress in New York City when she was diagnosed with a rare, untreatable form of cancer. This life-changing diagnosis has led her to a completely holistic way of life. She has already written two books about her cancer and filmed a documentary (it's on my netflix list!) before releasing Crazy Sexy Diet.
The book is full of spunk, attitude, and humor that keeps it all interesting and - most importantly - keeps Carr from sounding preachy. While some information is not shocking (white sugar is bad, raw vegetables are good), the author also delves into complicated information about the pH levels in our blood, the digestive process, the benefits of enzymes and fresh juicing, and even meditation and acupuncture. It's a bit eclectic...but that's why I like it. Some of the info will not make its way into my routine: she recommends enemas and fasting. Definitely not. But I feel that she's a great author because I didn't simply close the book on the word "enema." I wanted to keep reading and see what else she had to offer. And offer she does!
- - - - - - - - - - - - -
Moving on...I also picked up The Tao of Cooking by Sally Pasley. I've seen this book everywhere in Bloomington - and that's because it was published by the Indiana University press. It is a modest - but complete - collection of international vegetarian recipes. Pasley features Mexican entrees, Italian entrees, breakfasts, desserts, and side dishes. The emphasis is really on simple instruction and fresh vegetables - not soy products or "faux" meat recipes. It's great! I made her Baba Ganouj to bring to a dinner party later tonight and I can't stop eating it. We'll see if there's any left by the time I head out to the dinner.
Baba Ganouj
I slightly modified this recipe from its original version. Preston calls for Tahini paste...I had a jar of sunflower butter at home, so I just used that instead. I also traded 2 tsp. chopped fresh onion for a sprinkling of onion powder.
- 1 large eggplant
- 1/2 cup sunflower butter
- 2 clovers garlic, finely chopped
- 1/4 cup lemon juice
- sprinkling of onion powder
- salt
Slice the eggplant into thick slices, lay on paper towels, sprinkle with salt, and top with more paper towels. Let the eggplants drain for 30 minutes (this gets rid of their naturally bitter taste).
Preheat the broiler. Oil a large baking sheet with olive oil or nonstick spray and lay the eggplant in an even layer. Broil for 15 minutes, or until tender. Remove from the oven and let cool.
Peel the skin off the eggplant and discard. Combine the eggplant flesh with the sunflower butter, garlic, lemon juice, onion powder, and a pinch of salt in a food processor. Puree until smooth. Taste to see if the dip needs additional salt. serves 6-8 as an appetizer
The author recommends serving this with warm pita bread; I was lazy and bought blue tortilla chips.
- - - - - - - - - - - - -
Finally, I have a blog to recommend today!
It is, actually, Sally Preston's cooking blog: http://www.bakecupcakes.blogspot.com/
I really like the vegetarian recipes and the gorgeous (delicious) pictures on the site. Check it out!
That's it for today ;) Hope you all had a wonderful Saturday!
Thursday, November 18, 2010
Slow & Steady Wins the Race
"Slow and steady wins the race." - Aesop
This quotation above has been my mantra over the past few days. I've found myself thinking it during meetings, while driving, while exercising...basically, all the time! We live in such a fast-paced world today, it seems that instant gratification and on-the-spot results are the norm. Drivers will speed around you on the road, only to slam their brakes at an impending red light. We (I say "we" because I do it too) get frustrated when a website won't load in like two seconds or our phones can't automatically find full cell reception at the blink of an eye. It's crazy!
I've recently made the decision to go back to school (yay!) and study dietetics (chemistry and anatomy oh my!). I am very excited - and a little fearful - about this move. The thing that keeps bothering me is how others keep telling me how long it will take, or how I can condense and cram my schedule tight to finish everything sooner. Still others scratch their heads..."You have a master's degree already, right? Why go back to undergrad?" I try to emphasize to everyone that I am not racing anyone, and I am not trying to figure out my life in a set amount of time. I've spent the last seven years rushing through college, the professional workforce, and grad school - to end up here again: unsure what I want in life. Why should I continue to move at the same breakneck pace? Slow and steady wins the race.
On an exercise front, I made my way back to running today (after four days off...which feels like an eternity). I kept wrestling with myself: should I try to speed up? Will that feel okay on my joints? Will I be able to go further if I slow down? What if I have to start walking? These thoughts were so silly. Instead of enjoying my run, I was completely fearful that I wasn't performing at my peak speed or distance. But - really - who cares? I was out there, in the freezing cold, giving it my best shot. And even if it wasn't my "bestest" best, it was still an effort. Isn't that enough? It was during this internal debate that I realized how much of the super-speedy mindset of the outside world was infiltrating my psyche. So, once again, I reminded myself that slow and steady wins the race.
Speaking of super-speedy mindsets and breakneck paces, have you seen the number of "lose 10 pounds in 10 days" promises on the covers of diet books recently? "Lose your belly fat forever...in just one month!" Right. We all know that isn't going to work long-term. My success has come (is this getting tedious?) from slowly - but steadily - staying in the race. I lost noticeable weight - not intentionally - from stocking my pantry full of healthy things, eating them, and exercising regularly. That's it!
I don't have a recipe for you today (I'm still eating that Brazilian stew from yesterday), but I thought I would give you a list of my all-time pantry staples that keep me eating healthily. Enjoy!
- Almond milk (unsweetened original) - great for cereal, smoothies, tea, or any other place milk is used
- Applesauce (organic, unsweetened) - great replacement for fats and oil in baking...
- Bars - Luna bars, Kind bars, Lara bars...check sugar, fiber, protein, and fat content before buying!
- Brown rice (short grain) - I make big batches of this every week in my slow cooker
- Condiments - miso paste (salty!), Asian chili hot sauce, mustard, veganaise, organic unsweetened ketchup
- Cottage cheese - Low fat cottage cheese is full of protein and fiber
- Eggs - or egg substitute...great for baking, scrambles, frittatas, quiches, etc.
- Fresh fruits - I buy apples, oranges, grapes, etc. in bulk and store in the fridge
- Fresh vegetables - I usually keep romaine hearts, peppers, spinach, etc. in the fridge too
- Frozen fruits - strawberries, peaches, blueberries, bananas...they make great smoothies
- Frozen vegetables - broccoli, cauliflower, edamame, carrots, spinach...they don't spoil frozen!
- Nuts - I eat (portioned!!) nuts every single day; pistachios, walnuts, almonds, cashews, peanuts...
- Nut butters - peanut, sunflower, soy, or almond are great choices...but watch your portion!
- Old-fashioned oats - I eat oatmeal almost every morning for breakfast...so good!
- Tea - I love to drink green teas in the evenings to unwind...black is great too, but is caffeinated
- Tofu - pre-cooked and flavored tofu makes for easy sandwiches and stir-fries
- Tortillas - I buy high-fiber tortillas to make quesadillas and wraps for an easy transportable lunch
I'm probably missing something (or many things), but these are the ingredients that come to my mind immediately..and the ones that I use on a regular - if not daily - basis.
Okay...that's it for today. If you start to rush unnecesarily, remember...SLOW AND STEADY WINS THE RACE! =)
This quotation above has been my mantra over the past few days. I've found myself thinking it during meetings, while driving, while exercising...basically, all the time! We live in such a fast-paced world today, it seems that instant gratification and on-the-spot results are the norm. Drivers will speed around you on the road, only to slam their brakes at an impending red light. We (I say "we" because I do it too) get frustrated when a website won't load in like two seconds or our phones can't automatically find full cell reception at the blink of an eye. It's crazy!
I've recently made the decision to go back to school (yay!) and study dietetics (chemistry and anatomy oh my!). I am very excited - and a little fearful - about this move. The thing that keeps bothering me is how others keep telling me how long it will take, or how I can condense and cram my schedule tight to finish everything sooner. Still others scratch their heads..."You have a master's degree already, right? Why go back to undergrad?" I try to emphasize to everyone that I am not racing anyone, and I am not trying to figure out my life in a set amount of time. I've spent the last seven years rushing through college, the professional workforce, and grad school - to end up here again: unsure what I want in life. Why should I continue to move at the same breakneck pace? Slow and steady wins the race.
On an exercise front, I made my way back to running today (after four days off...which feels like an eternity). I kept wrestling with myself: should I try to speed up? Will that feel okay on my joints? Will I be able to go further if I slow down? What if I have to start walking? These thoughts were so silly. Instead of enjoying my run, I was completely fearful that I wasn't performing at my peak speed or distance. But - really - who cares? I was out there, in the freezing cold, giving it my best shot. And even if it wasn't my "bestest" best, it was still an effort. Isn't that enough? It was during this internal debate that I realized how much of the super-speedy mindset of the outside world was infiltrating my psyche. So, once again, I reminded myself that slow and steady wins the race.
Speaking of super-speedy mindsets and breakneck paces, have you seen the number of "lose 10 pounds in 10 days" promises on the covers of diet books recently? "Lose your belly fat forever...in just one month!" Right. We all know that isn't going to work long-term. My success has come (is this getting tedious?) from slowly - but steadily - staying in the race. I lost noticeable weight - not intentionally - from stocking my pantry full of healthy things, eating them, and exercising regularly. That's it!
I don't have a recipe for you today (I'm still eating that Brazilian stew from yesterday), but I thought I would give you a list of my all-time pantry staples that keep me eating healthily. Enjoy!
- Almond milk (unsweetened original) - great for cereal, smoothies, tea, or any other place milk is used
- Applesauce (organic, unsweetened) - great replacement for fats and oil in baking...
- Bars - Luna bars, Kind bars, Lara bars...check sugar, fiber, protein, and fat content before buying!
- Brown rice (short grain) - I make big batches of this every week in my slow cooker
- Condiments - miso paste (salty!), Asian chili hot sauce, mustard, veganaise, organic unsweetened ketchup
- Cottage cheese - Low fat cottage cheese is full of protein and fiber
- Eggs - or egg substitute...great for baking, scrambles, frittatas, quiches, etc.
- Fresh fruits - I buy apples, oranges, grapes, etc. in bulk and store in the fridge
- Fresh vegetables - I usually keep romaine hearts, peppers, spinach, etc. in the fridge too
- Frozen fruits - strawberries, peaches, blueberries, bananas...they make great smoothies
- Frozen vegetables - broccoli, cauliflower, edamame, carrots, spinach...they don't spoil frozen!
- Nuts - I eat (portioned!!) nuts every single day; pistachios, walnuts, almonds, cashews, peanuts...
- Nut butters - peanut, sunflower, soy, or almond are great choices...but watch your portion!
- Old-fashioned oats - I eat oatmeal almost every morning for breakfast...so good!
- Tea - I love to drink green teas in the evenings to unwind...black is great too, but is caffeinated
- Tofu - pre-cooked and flavored tofu makes for easy sandwiches and stir-fries
- Tortillas - I buy high-fiber tortillas to make quesadillas and wraps for an easy transportable lunch
I'm probably missing something (or many things), but these are the ingredients that come to my mind immediately..and the ones that I use on a regular - if not daily - basis.
Okay...that's it for today. If you start to rush unnecesarily, remember...SLOW AND STEADY WINS THE RACE! =)
Wednesday, November 17, 2010
Comforting Food & Flipping Upside Down
"Do you know what I love about cooking? I love that after a day when nothing is sure, you can come home and absolutely know that when you add egg yolks to sugar and milk, it will get thick. It is such a comfort." - Julie Powell from the film Julie & Julia
While today was certainly a healthier day than yesterday, honestly, my body isn't feeling much better. The head cold has gotten worse, my legs and arms are sore, and I alternate between feeling feverish and freezing. Yikes. On the upswing, however, my classes went dashingly well...including my new class at Know Yoga Know Peace! I also cooked some wonderfully comforting foods tonight that - I'm optimistic - will make me feel better. Here was the menu:
Ginger Tea
The potent and spicy blend comes from How It All Vegan by Sarah Kramer and Tanya Barnard. This cookbook has a number of interesting tea, smoothie, and juice recipes.
- 3 tablespoons thinly sliced ginger
- 1/8 teaspoon cayenne pepper
- 3 cups water
- 1 tablespoon maple syrup
- 1 Truvia packet (optional)
Combine the ginger, cayenne, and water in a small pot. Bring to a boil, cover, and simmer for 20 minutes. Strain the mixture - using cheesecloth - into a large mug and enjoy! serves 1
**Cheesecloth may be found in the baking isle of your grocery store or at a craft store such as Michael's or Hobby Lobby. You can use it in cooking to strain mixtures and create herb bundles for easy retrieval from soups**
Brazilian Black Bean Stew
This seemingly complex recipe is, in actuality, so easy to whip together. It comes from Colleen Patrick-Goudreau's new cookbook, Color Me Vegan. The flavor is a wonderful mixture of sweetness from the mango and spiciness from the hot sauce and sausage. It's perfect for a cold night!
- 1 tablespoon oil
- 1 yellow onion, chopped
- 2 garlic cloves, minced
- 1 lb. Mexican-spiced vegetarian sausage, casings removed (or real sausage if you aren't a veghead)
- 2 medium sweet potatoes, diced
- 1 large green pepper, chopped
- 28 oz. can crushed tomatoes
- a few healthy glugs of hot sauce
- 2 cans black beans, drained
- 1 mango, peeled, chopped, and seeded
- salt
Heat the oil in a large soup pot over medium heat. Add the onion and garlic and saute until the onion is soft (about 5-7 minutes). Add the sausage, sweet potatoes, and green pepper and continue sauteing until the pepper softens (about 5 minutes). Add the tomatoes to the vegetables and fill the empty tomato can halfway up with water. Add the water to the pot with hot sauce to taste. Cover the soup and simmer for 15 minutes, or until the potatoes are easily pierced with a fork. Add the beans, mango, and salt to taste. Simmer for an additional 10 minutes to marry the flavors and heat the beans through. serves 5-6
- - - - - - - - - - - - -
Headstands for Head Colds
When my head feels like a giant helium balloon (you know the feeling), I love flipping upside down into headstand. That heavy pressure in your sinus cavity literally moves around in your head...offering some nice release. Getting into a headstand can be quite complicated, but - like most things in yoga - can also be accessible to most people. I have included below a link to yoga journal's step-by-step guide to getting into a headstand. Try it out the next time you are feeling sinus pressure or have a head cold. It feels kinda neat (!) and actually alleviates some pain and unpleasantness.
http://www.yogajournal.com/poses/481
A few headstands, Mexican-style stews, and ginger teas later, I am ready for bed. Here's hoping tomorrow will bring a full recovery and lots of energy =)
While today was certainly a healthier day than yesterday, honestly, my body isn't feeling much better. The head cold has gotten worse, my legs and arms are sore, and I alternate between feeling feverish and freezing. Yikes. On the upswing, however, my classes went dashingly well...including my new class at Know Yoga Know Peace! I also cooked some wonderfully comforting foods tonight that - I'm optimistic - will make me feel better. Here was the menu:
Ginger Tea
The potent and spicy blend comes from How It All Vegan by Sarah Kramer and Tanya Barnard. This cookbook has a number of interesting tea, smoothie, and juice recipes.
- 3 tablespoons thinly sliced ginger
- 1/8 teaspoon cayenne pepper
- 3 cups water
- 1 tablespoon maple syrup
- 1 Truvia packet (optional)
Combine the ginger, cayenne, and water in a small pot. Bring to a boil, cover, and simmer for 20 minutes. Strain the mixture - using cheesecloth - into a large mug and enjoy! serves 1
**Cheesecloth may be found in the baking isle of your grocery store or at a craft store such as Michael's or Hobby Lobby. You can use it in cooking to strain mixtures and create herb bundles for easy retrieval from soups**
Brazilian Black Bean Stew
This seemingly complex recipe is, in actuality, so easy to whip together. It comes from Colleen Patrick-Goudreau's new cookbook, Color Me Vegan. The flavor is a wonderful mixture of sweetness from the mango and spiciness from the hot sauce and sausage. It's perfect for a cold night!
- 1 tablespoon oil
- 1 yellow onion, chopped
- 2 garlic cloves, minced
- 1 lb. Mexican-spiced vegetarian sausage, casings removed (or real sausage if you aren't a veghead)
- 2 medium sweet potatoes, diced
- 1 large green pepper, chopped
- 28 oz. can crushed tomatoes
- a few healthy glugs of hot sauce
- 2 cans black beans, drained
- 1 mango, peeled, chopped, and seeded
- salt
Heat the oil in a large soup pot over medium heat. Add the onion and garlic and saute until the onion is soft (about 5-7 minutes). Add the sausage, sweet potatoes, and green pepper and continue sauteing until the pepper softens (about 5 minutes). Add the tomatoes to the vegetables and fill the empty tomato can halfway up with water. Add the water to the pot with hot sauce to taste. Cover the soup and simmer for 15 minutes, or until the potatoes are easily pierced with a fork. Add the beans, mango, and salt to taste. Simmer for an additional 10 minutes to marry the flavors and heat the beans through. serves 5-6
- - - - - - - - - - - - -
Headstands for Head Colds
When my head feels like a giant helium balloon (you know the feeling), I love flipping upside down into headstand. That heavy pressure in your sinus cavity literally moves around in your head...offering some nice release. Getting into a headstand can be quite complicated, but - like most things in yoga - can also be accessible to most people. I have included below a link to yoga journal's step-by-step guide to getting into a headstand. Try it out the next time you are feeling sinus pressure or have a head cold. It feels kinda neat (!) and actually alleviates some pain and unpleasantness.
http://www.yogajournal.com/poses/481
A few headstands, Mexican-style stews, and ginger teas later, I am ready for bed. Here's hoping tomorrow will bring a full recovery and lots of energy =)
Tuesday, November 16, 2010
Takin' it Easy
"Take it easy, take it easy / Don’t let the sound of your own wheels drive you crazy / Lighten up while you still can / Don’t even try to understand / Just find a place to make your stand and take it easy" - The Eagles
Not only did I not exercise for the rest of the day, I managed to polish off a pint of ice cream and eat half a jalapeno and cheese delivery pizza. Perhaps I should feel guilty or wrong about my choices and perhaps I should make up for it with extra exercise or extra healthy eating tomorrow. But I don't feel guilty or wrong and I probably won't do extra exercise tomorrow.
I try to be conscientious on many levels: I am a hard worker, I make wise eating choices, and I exercise on most days. I think that I deserve a day off, right? And we all do.
The problem lies in the fact that, for many people, one "cheat" day leads to a complete dive off the healthy bandwagon. One or two naughty choices lead to ill-feelings and a complete disregard for any diet or health progress made thus far.
The reason many of us get caught up in the negativity of unhealthy days is that many of the "health" icons we look up to never admit to their own splurges. In book after book, I read about how you should never eat white sugar and you should never eat red meat, or cheese, or carbs, or whatever. The bottom line is that everyone needs a day off! No one can deny that. And - if they do - they are probably lying!
Anyway, if you need it - take the day off. It's completely normal. And don't feel bad about it. Just make sure you go back to your healthy ways in a day or so. And, by all means, try this french toast. It's delicious.
Coconut Banana French Toast
This recipe comes from The Ultimate Skinny Bitch Cookbook by Kim Barnouin. The recipe actually calls for coconut milk instead of almond milk, but I didn't have any - - so I just added some shredded coconut. It really adds a nice crunch once it's pan-fried.
- 1/2 banana (freeze the leftover half)
- 3/4 cup almond milk
- 1 Truvia packet (or 1 tablespoons sugar)
- pinch cinnamon
- pinch nutmeg
- drop vanilla extract
- 2 tablespoons shredded coconut
- 3 slices whole grain bread
Combine the banana, milk, Truvia, cinnamon, nutmeg, vanilla, and coconut in a blender and pulse until combined. Pour the mixture into a small bowl.
Heat a large nonstick pan over medium heat and spray with olive oil spray. Dip the bread slices in the milk mixture until they are completely wet and immediately add to the pan. Let the bread pan fry (about 2 minutes each side) until golden brown. Feel free to serve with maple syrup - however - I thought it was super flavorful without any syrup or sauce and just ate it plain! serves 1
Today started off rather rocky. I woke up with the sniffles and a sore throat. It was supposed to be one of my scheduled running days, but the weather was awful: rain, extreme cold, and zero sunlight. So what did I do? Stayed in and made coconut banana french toast, of course!
Not only did I not exercise for the rest of the day, I managed to polish off a pint of ice cream and eat half a jalapeno and cheese delivery pizza. Perhaps I should feel guilty or wrong about my choices and perhaps I should make up for it with extra exercise or extra healthy eating tomorrow. But I don't feel guilty or wrong and I probably won't do extra exercise tomorrow.
I try to be conscientious on many levels: I am a hard worker, I make wise eating choices, and I exercise on most days. I think that I deserve a day off, right? And we all do.
The problem lies in the fact that, for many people, one "cheat" day leads to a complete dive off the healthy bandwagon. One or two naughty choices lead to ill-feelings and a complete disregard for any diet or health progress made thus far.
The reason many of us get caught up in the negativity of unhealthy days is that many of the "health" icons we look up to never admit to their own splurges. In book after book, I read about how you should never eat white sugar and you should never eat red meat, or cheese, or carbs, or whatever. The bottom line is that everyone needs a day off! No one can deny that. And - if they do - they are probably lying!
Anyway, if you need it - take the day off. It's completely normal. And don't feel bad about it. Just make sure you go back to your healthy ways in a day or so. And, by all means, try this french toast. It's delicious.
Coconut Banana French Toast
This recipe comes from The Ultimate Skinny Bitch Cookbook by Kim Barnouin. The recipe actually calls for coconut milk instead of almond milk, but I didn't have any - - so I just added some shredded coconut. It really adds a nice crunch once it's pan-fried.
- 1/2 banana (freeze the leftover half)
- 3/4 cup almond milk
- 1 Truvia packet (or 1 tablespoons sugar)
- pinch cinnamon
- pinch nutmeg
- drop vanilla extract
- 2 tablespoons shredded coconut
- 3 slices whole grain bread
Combine the banana, milk, Truvia, cinnamon, nutmeg, vanilla, and coconut in a blender and pulse until combined. Pour the mixture into a small bowl.
Heat a large nonstick pan over medium heat and spray with olive oil spray. Dip the bread slices in the milk mixture until they are completely wet and immediately add to the pan. Let the bread pan fry (about 2 minutes each side) until golden brown. Feel free to serve with maple syrup - however - I thought it was super flavorful without any syrup or sauce and just ate it plain! serves 1
Sunday, November 14, 2010
Affirmations, Changing Up Your Yoga Routine, & Cocoa Brownies!
"The moment you say affirmations, you are stepping out of the victim role. You are no longer helpless. You are acknowledging your own power." - Louise Hay
Although I have not read Rhonda Byrne's The Secret, I am a fan of affirmations. Psychologically, they serve as a way to really "take life by the horns." Whether or not continued and relentless repetitions of a specific affirmation will bring "success" or "change," I don't know. But I do feel that positive thought is a very powerful tool. I just discovered this cool website:
http://www.daily-affirmations.com/
The tag-line for the website is "An affirmation a day helps keep the negativity away." Clever and cute, huh? Some of the affirmations will prove more helpful than others, but the website can always serve as an interesting source of positive thought.
- - - - - - - - -
Okay, so aside from reading affirmations today, I was able to run 4.8 miles with Emma and her friend Donna. We decided to change up our routine and run in a park, instead of on our standard trail. For whatever reason, simply changing the route and surroundings was quite challenging! Perhaps the body gets comfortable and accustomed to a specific regime? Anyway, the new sensory impact was huge.
I think changing up the routine is a great way to keep exercise (and cooking, relationships, work, etc. etc.) fresh and interesting. Which brings me to my next point...
Change Up Your Yoga Routine!
It is SO easy to let your yoga routine become "comfortable" and "easy." You see this trend often in yoga studios: some new yogi comes in and attaches themselves to a specific style/teacher/class. Before long, that style/teacher/class becomes "too easy" for the yogi and they simply stop attending class! Or, perhaps, they start practicing somewhere else...a much better scenario in my opinion!
Either way, it's such a shame that a yoga experience can begin and end with simply Power Yoga, Iyengar, Ashtanga, Bikram, heated, non-heated, or any other "trend" that people buy into. The beauty of yoga is that it can be all these things at once. There's no need to experience only one facet of yoga...in fact, I think your practice can become most powerful when it's completely diverse. And you'll never get bored!
I did a Bikram-inspired class yesterday and - boy - was I sore! It was incredible how my body reacted to the class...I hadn't done this type of class in a very long time. It was physically and mentally very challenging. But I benefited SO much more from this experience than if I had simply done another Stress-Relief yoga video or 20-minute cardio yoga. The act of simply changing it up made all the difference in the world!
If you are feeling bored in your practice, or perhaps just uninterested, try something different. It can still be challenging, fun, and just as legitimate as your current practice. Seriously! Just try.
While I'm on the verge of becoming a tad preachy, I'll switch gears once again and offer up some....
Cocoa Brownies
This brownie recipe comes from Terry Walters' Clean Start cookbook. I like that, although they do contain sugar, every source of sweetness is completely natural.
- 1/2 cup natural applesauce
- 8 pitted dates
- 1 ripe banana
- 1/2 cup maple syrup
- 1 teaspoon vanilla extract
- 1 cup spelt flour (or flour of your choice)
- 1/2 cup cocoa powder
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- pinch salt
Preheat the oven to 350 degrees and lightly spray an 8x8 baking dish with nonstick spray. Combine the applesauce, dates, banana, maple syrup, and vanilla in the bowl of a food processor. Puree until dates are finely chopped and ingredients are combined (if the dates are slightly hard, the processor might shake, so hold it down!).
In a medium bowl, combine the flour, cocoa powder, baking powder, baking soda, and salt. Add the liquid ingredients from the food processor and gently combine until mixed. Pour the mixture into the baking dish and bake for 25 minutes. Remove from the oven and let the brownies cool in the pan before cutting and eating them. makes 16 brownies
- - - - - - - - -
Last but CERTAINLY not least, I have created a website to display my freelance yoga work around Bloomington and post my teaching schedule. It is:
http://www.justinzyoga.weebly.com/
Please check it out (and check back for updates and expansion soon!)
Although I have not read Rhonda Byrne's The Secret, I am a fan of affirmations. Psychologically, they serve as a way to really "take life by the horns." Whether or not continued and relentless repetitions of a specific affirmation will bring "success" or "change," I don't know. But I do feel that positive thought is a very powerful tool. I just discovered this cool website:
http://www.daily-affirmations.com/
The tag-line for the website is "An affirmation a day helps keep the negativity away." Clever and cute, huh? Some of the affirmations will prove more helpful than others, but the website can always serve as an interesting source of positive thought.
- - - - - - - - -
Okay, so aside from reading affirmations today, I was able to run 4.8 miles with Emma and her friend Donna. We decided to change up our routine and run in a park, instead of on our standard trail. For whatever reason, simply changing the route and surroundings was quite challenging! Perhaps the body gets comfortable and accustomed to a specific regime? Anyway, the new sensory impact was huge.
I think changing up the routine is a great way to keep exercise (and cooking, relationships, work, etc. etc.) fresh and interesting. Which brings me to my next point...
Change Up Your Yoga Routine!
It is SO easy to let your yoga routine become "comfortable" and "easy." You see this trend often in yoga studios: some new yogi comes in and attaches themselves to a specific style/teacher/class. Before long, that style/teacher/class becomes "too easy" for the yogi and they simply stop attending class! Or, perhaps, they start practicing somewhere else...a much better scenario in my opinion!
Either way, it's such a shame that a yoga experience can begin and end with simply Power Yoga, Iyengar, Ashtanga, Bikram, heated, non-heated, or any other "trend" that people buy into. The beauty of yoga is that it can be all these things at once. There's no need to experience only one facet of yoga...in fact, I think your practice can become most powerful when it's completely diverse. And you'll never get bored!
I did a Bikram-inspired class yesterday and - boy - was I sore! It was incredible how my body reacted to the class...I hadn't done this type of class in a very long time. It was physically and mentally very challenging. But I benefited SO much more from this experience than if I had simply done another Stress-Relief yoga video or 20-minute cardio yoga. The act of simply changing it up made all the difference in the world!
If you are feeling bored in your practice, or perhaps just uninterested, try something different. It can still be challenging, fun, and just as legitimate as your current practice. Seriously! Just try.
While I'm on the verge of becoming a tad preachy, I'll switch gears once again and offer up some....
Cocoa Brownies
This brownie recipe comes from Terry Walters' Clean Start cookbook. I like that, although they do contain sugar, every source of sweetness is completely natural.
- 1/2 cup natural applesauce
- 8 pitted dates
- 1 ripe banana
- 1/2 cup maple syrup
- 1 teaspoon vanilla extract
- 1 cup spelt flour (or flour of your choice)
- 1/2 cup cocoa powder
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- pinch salt
Preheat the oven to 350 degrees and lightly spray an 8x8 baking dish with nonstick spray. Combine the applesauce, dates, banana, maple syrup, and vanilla in the bowl of a food processor. Puree until dates are finely chopped and ingredients are combined (if the dates are slightly hard, the processor might shake, so hold it down!).
In a medium bowl, combine the flour, cocoa powder, baking powder, baking soda, and salt. Add the liquid ingredients from the food processor and gently combine until mixed. Pour the mixture into the baking dish and bake for 25 minutes. Remove from the oven and let the brownies cool in the pan before cutting and eating them. makes 16 brownies
- - - - - - - - -
Last but CERTAINLY not least, I have created a website to display my freelance yoga work around Bloomington and post my teaching schedule. It is:
http://www.justinzyoga.weebly.com/
Please check it out (and check back for updates and expansion soon!)
Saturday, November 13, 2010
The Joys of Secondhand Shopping
Okay, I admit it: I really enjoy shopping. Whether I'm searching for winter running gear, new snow boots, or - my favorite - something to read, I am always happy to "be on the hunt," as they say. With a decidedly shrunken income, I have been trying to shake my shopping habit a bit. While taking advantage of my wonderful local library has helped considerably, I still jones for a little book shopping every now and again.
It seems my salvation may come through the art of secondhand shopping. Today, for instance, I was able to purchase three books for $4.00! Here's what I got:
Remember Me by Sophie Kinsella (lightweight, fun fiction) .... $2.50
The Student's Vegetarian Cookbook by Carole Raymond ... $.75
Under the Tuscan Sun (fabulous memoir) by Frances Mayes ... $.75
I found these treasures at the library's bookstore (proceeds support the library! yay!) and at the local Goodwill. Not only is secondhand shopping economical, but it puts good use to something that someone else no longer wanted. Better on my bookshelf than in the trash!
I have two recipes for you today. One, I made up on the quick this morning. The second, I got from my handy dandy new (well, old) Student's Vegetarian Cookbook. Enjoy!
Chocolate Pumpkin Smoothie
This sweet treat takes seconds to make and, despite the sugar content of pumpkin pie filling, isn't completely horrid for you. Adding the protein powder helps prevent the spike in blood sugar that might occur without any protein in the mix (I learned this in my recently finished copy of Skinny Chicks Don't Eat Salad by Christine Avanti). Enjoy!
- 1 scoop chocolate protein powder
- 1/3 cup pumpkin pie filling
- 1/3 cup unsweetened almond or soy milk
- splash water
- 5-8 ice cubes
Combine all ingredients in a blender and puree until completely mixed and frothy. serves 1
Dreamy Chocolate Microwave Rice Pudding
As mentioned above, I adapted this recipe from The Student's Vegetarian Cookbook by Carole Raymond. Be sure to use a microwaveable bowl LARGER than you think you need because the mixture can easily puff up and leak all over your microwave (happened to me!).
- 2 tablespoons cocoa powder
- 2 tablespoons sugar (or 3 packets Splenda)
- 2 teaspoons cornstarch
- 3/4 cup unsweetened almond milk
- 1/2 cup cooked short-grain brown rice
- 1/4 teaspoon vanilla extract
- dash cinnamon
Combine the cocoa powder, sugar, and cornstarch in a large microwaveable bowl. Add 1/4 cup of the milk and whisk vigorously to combine (no lumps!). Add the remaining 1/2 cup milk and stir again. Cover and microwave for 1.5 minutes.
Remove from the microwave, stir again, and add the brown rice, vanilla, and cinnamon. Stir to combine. Cover and microwave for an additional 1.5 minutes. Allow the mixture to cool slightly (it will thicken as it sits) before chowing down. serves 1
- - - - - - - -
After a full day of bargain shopping, I am looking forward to hanging out with my friend Emma. The plan is to do two Yin Yoga videos (see below), eat some leftover curry (see yesterday's post), and maybe watch some Curb Your Enthusiasm (funniest show ever).
I'm looking forward to some hip, heart, and back opening - - and, of course, the company of friends. If you've never heard of Paul Grilley or Yin Yoga, check out the link below. He is a great teacher and the practice is a great alternative to other forms of yoga.
Yin Yoga: The Foundations of a Quiet Practice by Paul Grilley
This challenging and deeply effective yoga video was introduced to me by my friend Emma. She swears by this technique - which encourages practitioners to hold each pose (usually a supine or seated posture) for 3-5 minutes. The practice emphasizes a minimum amount of muscular effort and, instead, focuses on stimulating the fascia and connective tissues of the body. You can immediately feel the changes in your body after doing this practice. Check out Paul's official website here.
It seems my salvation may come through the art of secondhand shopping. Today, for instance, I was able to purchase three books for $4.00! Here's what I got:
Remember Me by Sophie Kinsella (lightweight, fun fiction) .... $2.50
The Student's Vegetarian Cookbook by Carole Raymond ... $.75
Under the Tuscan Sun (fabulous memoir) by Frances Mayes ... $.75
I found these treasures at the library's bookstore (proceeds support the library! yay!) and at the local Goodwill. Not only is secondhand shopping economical, but it puts good use to something that someone else no longer wanted. Better on my bookshelf than in the trash!
I have two recipes for you today. One, I made up on the quick this morning. The second, I got from my handy dandy new (well, old) Student's Vegetarian Cookbook. Enjoy!
Chocolate Pumpkin Smoothie
This sweet treat takes seconds to make and, despite the sugar content of pumpkin pie filling, isn't completely horrid for you. Adding the protein powder helps prevent the spike in blood sugar that might occur without any protein in the mix (I learned this in my recently finished copy of Skinny Chicks Don't Eat Salad by Christine Avanti). Enjoy!
- 1 scoop chocolate protein powder
- 1/3 cup pumpkin pie filling
- 1/3 cup unsweetened almond or soy milk
- splash water
- 5-8 ice cubes
Combine all ingredients in a blender and puree until completely mixed and frothy. serves 1
Dreamy Chocolate Microwave Rice Pudding
As mentioned above, I adapted this recipe from The Student's Vegetarian Cookbook by Carole Raymond. Be sure to use a microwaveable bowl LARGER than you think you need because the mixture can easily puff up and leak all over your microwave (happened to me!).
- 2 tablespoons cocoa powder
- 2 tablespoons sugar (or 3 packets Splenda)
- 2 teaspoons cornstarch
- 3/4 cup unsweetened almond milk
- 1/2 cup cooked short-grain brown rice
- 1/4 teaspoon vanilla extract
- dash cinnamon
Combine the cocoa powder, sugar, and cornstarch in a large microwaveable bowl. Add 1/4 cup of the milk and whisk vigorously to combine (no lumps!). Add the remaining 1/2 cup milk and stir again. Cover and microwave for 1.5 minutes.
Remove from the microwave, stir again, and add the brown rice, vanilla, and cinnamon. Stir to combine. Cover and microwave for an additional 1.5 minutes. Allow the mixture to cool slightly (it will thicken as it sits) before chowing down. serves 1
- - - - - - - -
After a full day of bargain shopping, I am looking forward to hanging out with my friend Emma. The plan is to do two Yin Yoga videos (see below), eat some leftover curry (see yesterday's post), and maybe watch some Curb Your Enthusiasm (funniest show ever).
I'm looking forward to some hip, heart, and back opening - - and, of course, the company of friends. If you've never heard of Paul Grilley or Yin Yoga, check out the link below. He is a great teacher and the practice is a great alternative to other forms of yoga.
Yin Yoga: The Foundations of a Quiet Practice by Paul Grilley
This challenging and deeply effective yoga video was introduced to me by my friend Emma. She swears by this technique - which encourages practitioners to hold each pose (usually a supine or seated posture) for 3-5 minutes. The practice emphasizes a minimum amount of muscular effort and, instead, focuses on stimulating the fascia and connective tissues of the body. You can immediately feel the changes in your body after doing this practice. Check out Paul's official website here.
Friday, November 12, 2010
Back to Yoga and Other Reasons Today is Great...
"Gratitude makes sense of our past, brings peace to our present, and creates a vision for tomorrow." - Melody Beattie
1. I was hired to teach TWO weekly classes at Know Yoga Know Peace, a great new yoga studio here in Bloomington. The owner, Jean, is a really cool lady and a wonderful yoga instructor. I will be teaching Wednesday and Thursday evenings from 7-8:15. Check out the website here. (If you would like to get on a mailing list for all my teaching activity, shoot me an e-mail by clicking here.)
2. I made an amazing Spicy Vegetable Curry (see recipe below) from the new Skinny Bitch Ultimate Everyday Cookbook by Kim Barnouin. It tasted incredibly rich and decadent, but was actually quite healthful and completely vegan!
3. I love watching The Simpsons' Treehouse of Horror Halloween episodes - and this year's edition was just posted on YouTube. It was, as usual, hilarious and well done.
4. To top everything off, David (who was supposed to work until midnight tonight as well as all day Saturday and Sunday) got off early and doesn't have to go back into work all weekend.
How wonderful is all that? Truly, truly, truly - a great day. And I know that it wouldn't even seem so great without the past few days of hardship. I guess the sour times only serve to sweeten the better times :)
Spicy Vegetable Curry
Even though I am no longer vegan, I am a huge fan of the Skinny Girl series of books. The latest, Skinny Bitch Ultimate Everyday Cookbook, is the glossiest, most professional, and perhaps best book of the series yet. It is highly recommended! This recipe is slightly modified from that cookbook. The author, Kim Barnouin, has a great website: www.healthybitchdaily.com. Check it out!
- 1 tablespoon olive oil
- 1 teaspoon ginger
- 2 garlic cloves
- 2 teaspoons red curry paste
- 2 tablespoons white miso paste
- 1 teaspoon curry powder
- 1/2 cup chopped mushrooms
- 1/2 cup cubed eggplant
- 1 sliced zucchini
- 1/3 cup sliced frozen okra
- lime juice and red pepper flakes to taste
- cooked short-grain brown rice, for serving
Spritz a medium frying panwith nonstick spray and bring to medium-high heat. Add the eggplant and zucchini and cook, stirring occasionally, until golden brown and soft. Gently toss the eggplant and zucchini into the curry liquids. Respray the pan with nonstick oil and add the mushrooms and okra. Cook for a few minutes, until okra is thawed and mushrooms release their liquids. Add the mushrooms and okra to the curry sauce.
After all the strife and stress of the past few days, I was finally able to breathe a huge sigh of relief. Not only was today better, it was - by all measures - a wonderful way. Why? Well, I've created a list for you...
1. I was hired to teach TWO weekly classes at Know Yoga Know Peace, a great new yoga studio here in Bloomington. The owner, Jean, is a really cool lady and a wonderful yoga instructor. I will be teaching Wednesday and Thursday evenings from 7-8:15. Check out the website here. (If you would like to get on a mailing list for all my teaching activity, shoot me an e-mail by clicking here.)
2. I made an amazing Spicy Vegetable Curry (see recipe below) from the new Skinny Bitch Ultimate Everyday Cookbook by Kim Barnouin. It tasted incredibly rich and decadent, but was actually quite healthful and completely vegan!
3. I love watching The Simpsons' Treehouse of Horror Halloween episodes - and this year's edition was just posted on YouTube. It was, as usual, hilarious and well done.
4. To top everything off, David (who was supposed to work until midnight tonight as well as all day Saturday and Sunday) got off early and doesn't have to go back into work all weekend.
How wonderful is all that? Truly, truly, truly - a great day. And I know that it wouldn't even seem so great without the past few days of hardship. I guess the sour times only serve to sweeten the better times :)
Spicy Vegetable Curry
Even though I am no longer vegan, I am a huge fan of the Skinny Girl series of books. The latest, Skinny Bitch Ultimate Everyday Cookbook, is the glossiest, most professional, and perhaps best book of the series yet. It is highly recommended! This recipe is slightly modified from that cookbook. The author, Kim Barnouin, has a great website: www.healthybitchdaily.com. Check it out!
- 1 tablespoon olive oil
- 1 teaspoon ginger
- 2 garlic cloves
- 14 oz. can light coconut milk
- 1.5 cups water- 2 teaspoons red curry paste
- 2 tablespoons white miso paste
- 1 teaspoon curry powder
- 1/2 cup chopped mushrooms
- 1/2 cup cubed eggplant
- 1 sliced zucchini
- 1/3 cup sliced frozen okra
- lime juice and red pepper flakes to taste
- cooked short-grain brown rice, for serving
Heat the oil in a large saucepan over medium heat and - using a grater or microplane - shred the garlic cloves and ginger directly into the hot pan. Cook until fragrant (about 1 minute) and add the coconut milk, water, curry paste, miso paste, and curry powder. Whisk vigorously to incorporate the pastes into the liquids. Bring to a simmer, cover, and cook for 20 minutes.
Spritz a medium frying panwith nonstick spray and bring to medium-high heat. Add the eggplant and zucchini and cook, stirring occasionally, until golden brown and soft. Gently toss the eggplant and zucchini into the curry liquids. Respray the pan with nonstick oil and add the mushrooms and okra. Cook for a few minutes, until okra is thawed and mushrooms release their liquids. Add the mushrooms and okra to the curry sauce.
Bring the sauce back to a simmer and cover, letting the mixture blend together, for about ten minutes. Garnish the curry with lime juice and red pepper flakes to taste. Serve with the rice. serves 4
- - - - - - - - - -
Yoga Terminology
Namaste - (nah-muh-stay) is a greeting that originated in India and Nepal. It is regularly used in yoga classes - often at the conclusion of a class - and can be translated to mean, "The light in me bows to the light in you" or (as Lilias Folan says) "Your spirit and my spirit are ONE." I had another teacher compare it to saying "aloha," because it can be used to convey multiple forms of greeting or thanks.
Thursday, November 11, 2010
Soldiering On...
"When everything seems to be going against you, remember that the airplane takes off against the wind, not with it." - Henry Ford
Man, oh man, is today a bad day. It almost feels like I'm finding discouragement at every turn. For me, it's so easy to take a downcast look at the world when things aren't going well. I am finding - however - that by countering every negative aspect of my day with a positive one, I feel better. For example:
I got into an arguement with a family member.
On the other hand, I had a wonderful conversation with another family member afterwards and realized that my family really does have my back.
I got some discouraging news at my workplace.
However, I still have a wonderful job and a great boss that brighten my days and I am, unlike so many people today, still employed with some job security.
Bad moods and attitudes, like so much else, are really all about perspective. Instead of letting myself sink into a pity party, I went on a walk with some friends (we had 70 degree weather - - in November!) and made myself some hot chocolate and a delicious pumpkin bread.
While nutritionists says we shouldn't "eat our feelings," I can't imagine a better cure for the blues than the sweet and chocolately warmth of hot chocolate or the surprise of sweet, dried blueberries in a spicy pumpkin bread.
Vanilla Cinnamon Hot Chocolate
Truvia, a popular sweetener made of the stevia plant, is extremely sweet. It does not affect blood sugar levels and has been used in Japan for many years with no apparent healthy consequences (unlike some other no-calorie sweeteners).
- 1 cup skim milk
- 1 tablespoon good quality cocoa powder
- dash cinnamon
- dash vanillla
- 2 packets Truvia
Pour the milk, cinnamon, and vanilla into a microwaveable mug and heat for 1-2 minutes until hot. Add the cocoa powder and Truvia to the hot milk and whisk vigorously until no lumps remain. serves 1
Perfect Pumpkin Bread
I adapted this recipe from Lisa Lillien's Hungry Girl 1-2-3. The dried blueberries add a nice surprise to an otherwise standard - albeit delicious - pumpkin bread.
- 1 1/4 cups whole-wheat flour
- 1/4 cup all-purpose flour
- 1/2 cup Splenda
- 1/4 cup brown sugar
- 2.5 teaspoons baking powder
- 1.5 teaspoons cinnamon
- dash salt
- dash pumpkin pie spice
- 15 oz. canned pumpkin
- 2 egg whites
- 1 teaspoon vanilla extract
- 1/4 cup dried blueberries (or other berries)
Preheat the oven to 350 degrees.
In a large bowl, combine the flours, Splenda, sugar, baking powder, cinnamon, salt, and pumpkin pie spice. Add the pumpkin, egg whites, and vanilla and stir until completely combined. Stir in the blueberries until they are evenly distributed.
Pour into a greased loaf pan and bake for 25 minutes. Flip the pan around 180 degrees and bake for an additional 25 minutes (this helps the loaf bake evenly). makes 8 servings
- - - - - - - - -
A Word about Walking
In her book Small Changes Big Results, dietitian Ellie Krieger promotes walking as a great form of aerobic exercise. She argues that it is a universal exercise: something we all do everyday. She also sees it as something that most healthy people can do without a high risk of injury or pain. And - by increasing your speed or walking up and down hills - you can make walking quite challenging. It's a practical way to get some exercise, enjoy the weather outside, and reconnect with friends.
Unlike when I run or practice power yoga, when I walk with friends I can easily forget that I'm "exercising." It's such an easy way to stay fit without becoming a slave to exercise.
Man, oh man, is today a bad day. It almost feels like I'm finding discouragement at every turn. For me, it's so easy to take a downcast look at the world when things aren't going well. I am finding - however - that by countering every negative aspect of my day with a positive one, I feel better. For example:
I got into an arguement with a family member.
On the other hand, I had a wonderful conversation with another family member afterwards and realized that my family really does have my back.
I got some discouraging news at my workplace.
However, I still have a wonderful job and a great boss that brighten my days and I am, unlike so many people today, still employed with some job security.
Bad moods and attitudes, like so much else, are really all about perspective. Instead of letting myself sink into a pity party, I went on a walk with some friends (we had 70 degree weather - - in November!) and made myself some hot chocolate and a delicious pumpkin bread.
While nutritionists says we shouldn't "eat our feelings," I can't imagine a better cure for the blues than the sweet and chocolately warmth of hot chocolate or the surprise of sweet, dried blueberries in a spicy pumpkin bread.
Vanilla Cinnamon Hot Chocolate
Truvia, a popular sweetener made of the stevia plant, is extremely sweet. It does not affect blood sugar levels and has been used in Japan for many years with no apparent healthy consequences (unlike some other no-calorie sweeteners).
- 1 cup skim milk
- 1 tablespoon good quality cocoa powder
- dash cinnamon
- dash vanillla
- 2 packets Truvia
Pour the milk, cinnamon, and vanilla into a microwaveable mug and heat for 1-2 minutes until hot. Add the cocoa powder and Truvia to the hot milk and whisk vigorously until no lumps remain. serves 1
Perfect Pumpkin Bread
I adapted this recipe from Lisa Lillien's Hungry Girl 1-2-3. The dried blueberries add a nice surprise to an otherwise standard - albeit delicious - pumpkin bread.
- 1 1/4 cups whole-wheat flour
- 1/4 cup all-purpose flour
- 1/2 cup Splenda
- 1/4 cup brown sugar
- 2.5 teaspoons baking powder
- 1.5 teaspoons cinnamon
- dash salt
- dash pumpkin pie spice
- 15 oz. canned pumpkin
- 2 egg whites
- 1 teaspoon vanilla extract
- 1/4 cup dried blueberries (or other berries)
Preheat the oven to 350 degrees.
In a large bowl, combine the flours, Splenda, sugar, baking powder, cinnamon, salt, and pumpkin pie spice. Add the pumpkin, egg whites, and vanilla and stir until completely combined. Stir in the blueberries until they are evenly distributed.
Pour into a greased loaf pan and bake for 25 minutes. Flip the pan around 180 degrees and bake for an additional 25 minutes (this helps the loaf bake evenly). makes 8 servings
- - - - - - - - -
A Word about Walking
In her book Small Changes Big Results, dietitian Ellie Krieger promotes walking as a great form of aerobic exercise. She argues that it is a universal exercise: something we all do everyday. She also sees it as something that most healthy people can do without a high risk of injury or pain. And - by increasing your speed or walking up and down hills - you can make walking quite challenging. It's a practical way to get some exercise, enjoy the weather outside, and reconnect with friends.
Unlike when I run or practice power yoga, when I walk with friends I can easily forget that I'm "exercising." It's such an easy way to stay fit without becoming a slave to exercise.
Hmmm....
The content of this article from The New York Times is unfortunate for a number of reasons.
I wish health were a bigger priority than profit in our country. We are still a "wealthy" nation (comparatively), and yet have staggering numbers of obesity and disease. Perhaps this has something to do with the profit-driven industries that control our food supply? It's just sad.
On a side note, everyone should be clear: if you order Domino's (or other delivery) Pizza, know that one slice is probably as much fat, carbohydrates, and calories as you'd want to ingest for any given meal. Does that mean you shouldn't order pizza? Of course not. Just be mindful! :)
I wish health were a bigger priority than profit in our country. We are still a "wealthy" nation (comparatively), and yet have staggering numbers of obesity and disease. Perhaps this has something to do with the profit-driven industries that control our food supply? It's just sad.
On a side note, everyone should be clear: if you order Domino's (or other delivery) Pizza, know that one slice is probably as much fat, carbohydrates, and calories as you'd want to ingest for any given meal. Does that mean you shouldn't order pizza? Of course not. Just be mindful! :)
Wednesday, November 10, 2010
{Lovely} Friends
"I get by with a little help from my friends. I'm gonna try with a little help from my friends." - The Beatles
I simply must give a shout-out to my friends today. Living so far away from my family and built-in support structure, I find that when I'm feeling low...its easy to sink really low. But I find such solace in my friends here. Just by making me laugh, or commiserating with me, or even being selfless enough to listen to me wrap my head around the same story a million times - - they completely save me. For me, friends are like expensive "dress-up" clothes: I have very few, but each one is of the very best quality. I don't know what I would do without them (my friends...not clothing).
One of my friends, Colleen, made some delicious chili last night. I love observing how the food that people prepare completely represents their personalities. In this case, the chili (and Colleen) were sweet (butternut squash), warm, spicy (cayenne), and completely comforting. Colleen is such an uplifting presence. Her confident and caring energy always brings me instant comfort. In the same way, her chili was so nourishing and calming. I loved it.
Colleen's Black Bean Chili w. Butternut Squash & Swiss Chard
Colleen got this recipe from www.epicurious.com but the spicy cayenne kick (that rivals her personality) was her own contribution.
- 2 tablespoons olive oil
- 2 1/2 cups chopped onions
- 3 garlic cloves, chopped
- 2 1/2 cups butternut squash, peeled and chopped
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 3 15 oz. cans black beans, drained and rinsed
- 2 1/2 cups vegetable broth
- 28 oz. can diced tomatoes
- 3 cups swiss chard, chopped
- cayenne pepper, to taste
- optional: cheddar cheese, sour cream, and blue tortilla chips
Heat the oil in a heavy, large pot over medium-high heat. Add onions and garlic; saute until tender and golden, about 9 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to a boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender. Season to taste with salt and pepper. serves 4-6 with option for seconds...or thirds
- - - - - - - -
In the same way that food speaks to each cook's persona, fitness classes often speak to each instructor's personality. My friend Emma teaches a wonderful yoga class that nourishes my muscles in the same way that Colleen's food nourishes my stomach. Her soothing voice and crisp, detailed instruction inspires me every time I happen to drop into her class. Her classes are challenging (you should see her abdominal muscles!), but somehow still feel great all over. In the same way that her class is intense and, conversely, soothing, her personality is full of fire and passion - and somehow - also full of nurturing love and delicate concern. She has the ability to comfort me, challenge me, inspire me, and make me laugh...all at the same time.
Emma's Side-Bending Warrior Sequence
Here is a little yoga combination that Emma gave today in her class. It manages to prove challenging on the legs and obliques and still feel really great through the torso.
1) Begin in a low lunge with your right foot front. Your right knee should be tracking over your right ankle. Both hips should be square in front of you and your left toes should be pressing into the floor behind you. Hold this pose for three deep breaths.
2) Slowly spin your back heel into the floor and press the pinky-edge side of your left foot into your yoga mat. Bring your right hand to the floor (or ankle, or calf) inside your right leg. Begin to open your hips and stack your shoulders vertically into extended side angle pose. Try to relax your neck away from your ears and reach your left hand overhead towards the front of your mat. Take three deep breaths.
3) Gently straighten your right leg into triangle pose. The right hand can be balanced on the floor or move up onto your right shin or quadricep if it feels better. Try to find a vertical line from your left hand (which should reach towards the ceiling) and your right hand (which is on the floor, shin, or quadricep). The crown of your head should reach towards the front of your mat. Hold here for three breaths.
4) Keeping your legs straight, gently reach up through the torso into reverse triangle pose. Your left hand will gently support the body by resting on your left quadricep or calf. Your right hand will gently reach overhead towards the back of your mat. Shoulders are still stacked vertically. Squeeze the inner thighs together. Take three deep breaths.
5) From here, simply bend your right knee into reverse warrior pose. The depth of bend in your front knee will determine the level of intensity through your legs. Keep reaching back with your right hand and lengthening the right side of your torso. Hold here from three breaths.
6) Gently cartwheel your hands down to the floor, releasing your left heel off the floor, and transition back into low lunge.
7) Carefully step your left foot to meet your right foot at the front of your mat in a forward fold. If your back or hamspring muscles are tight, keep the knees bent here.
8) Step your right foot back into a low lunge and repeat the sequence on the second side, holding each posture for three breaths.
I simply must give a shout-out to my friends today. Living so far away from my family and built-in support structure, I find that when I'm feeling low...its easy to sink really low. But I find such solace in my friends here. Just by making me laugh, or commiserating with me, or even being selfless enough to listen to me wrap my head around the same story a million times - - they completely save me. For me, friends are like expensive "dress-up" clothes: I have very few, but each one is of the very best quality. I don't know what I would do without them (my friends...not clothing).
One of my friends, Colleen, made some delicious chili last night. I love observing how the food that people prepare completely represents their personalities. In this case, the chili (and Colleen) were sweet (butternut squash), warm, spicy (cayenne), and completely comforting. Colleen is such an uplifting presence. Her confident and caring energy always brings me instant comfort. In the same way, her chili was so nourishing and calming. I loved it.
Colleen's Black Bean Chili w. Butternut Squash & Swiss Chard
Colleen got this recipe from www.epicurious.com but the spicy cayenne kick (that rivals her personality) was her own contribution.
- 2 tablespoons olive oil
- 2 1/2 cups chopped onions
- 3 garlic cloves, chopped
- 2 1/2 cups butternut squash, peeled and chopped
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 3 15 oz. cans black beans, drained and rinsed
- 2 1/2 cups vegetable broth
- 28 oz. can diced tomatoes
- 3 cups swiss chard, chopped
- cayenne pepper, to taste
- optional: cheddar cheese, sour cream, and blue tortilla chips
Heat the oil in a heavy, large pot over medium-high heat. Add onions and garlic; saute until tender and golden, about 9 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to a boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender. Season to taste with salt and pepper. serves 4-6 with option for seconds...or thirds
- - - - - - - -
In the same way that food speaks to each cook's persona, fitness classes often speak to each instructor's personality. My friend Emma teaches a wonderful yoga class that nourishes my muscles in the same way that Colleen's food nourishes my stomach. Her soothing voice and crisp, detailed instruction inspires me every time I happen to drop into her class. Her classes are challenging (you should see her abdominal muscles!), but somehow still feel great all over. In the same way that her class is intense and, conversely, soothing, her personality is full of fire and passion - and somehow - also full of nurturing love and delicate concern. She has the ability to comfort me, challenge me, inspire me, and make me laugh...all at the same time.
Emma's Side-Bending Warrior Sequence
Here is a little yoga combination that Emma gave today in her class. It manages to prove challenging on the legs and obliques and still feel really great through the torso.
1) Begin in a low lunge with your right foot front. Your right knee should be tracking over your right ankle. Both hips should be square in front of you and your left toes should be pressing into the floor behind you. Hold this pose for three deep breaths.
2) Slowly spin your back heel into the floor and press the pinky-edge side of your left foot into your yoga mat. Bring your right hand to the floor (or ankle, or calf) inside your right leg. Begin to open your hips and stack your shoulders vertically into extended side angle pose. Try to relax your neck away from your ears and reach your left hand overhead towards the front of your mat. Take three deep breaths.
3) Gently straighten your right leg into triangle pose. The right hand can be balanced on the floor or move up onto your right shin or quadricep if it feels better. Try to find a vertical line from your left hand (which should reach towards the ceiling) and your right hand (which is on the floor, shin, or quadricep). The crown of your head should reach towards the front of your mat. Hold here for three breaths.
4) Keeping your legs straight, gently reach up through the torso into reverse triangle pose. Your left hand will gently support the body by resting on your left quadricep or calf. Your right hand will gently reach overhead towards the back of your mat. Shoulders are still stacked vertically. Squeeze the inner thighs together. Take three deep breaths.
5) From here, simply bend your right knee into reverse warrior pose. The depth of bend in your front knee will determine the level of intensity through your legs. Keep reaching back with your right hand and lengthening the right side of your torso. Hold here from three breaths.
6) Gently cartwheel your hands down to the floor, releasing your left heel off the floor, and transition back into low lunge.
7) Carefully step your left foot to meet your right foot at the front of your mat in a forward fold. If your back or hamspring muscles are tight, keep the knees bent here.
8) Step your right foot back into a low lunge and repeat the sequence on the second side, holding each posture for three breaths.
Monday, November 8, 2010
Just Another Manic Monday...
"Ninety percent of life is just showing up." - Woody Allen
Like the quotation above, I feel that 90% of my day today was just about showing up: driving here, running there, teaching now, resting later. Mondays are notoriously busy for me; I start around 9 a.m. and finish around 9 p.m. There are sporadic rests in between, but I use the term "rests" loosely because they are usually spent organizing things through e-mail or running necessary errands.
Today was actually a great day - especially for a Monday. First of all, two of my students (without any pre-impting) surprised me with a pumpkin spice latte - just because! How awesome is that? As if this gift wasn't enough, another student burned me a copy of some great ballet music - again, just to be nice! I <3 my students. Seriously.
On top of these exciting gifts, I started a new teaching job in town and was very excited to meet some new students. It's always an awkward, interesting process to teach new students. I love to look back at the progression of my classes after I get to know them a little. Even though I am a teacher, I always consider my students my friends. Meeting new students is really just like meeting new friends. It's such a lovely process!
Days like today, however, can easily become tiresome and exhausting. I have found a method to keeping my energy up and making the whole thing go by faster...and it's all about...well-timed eating! If you think about food as our body's fuel, it makes sense that loooonnnnng days like today require a great deal of eating. The trick (for me) is to eat reasonable portions on a regular basis. I am reading a book by Christine Avanti called Skinny Chicks Don't Eat Salads and it does a great job of explaining that - in order to keep your blood sugar stabilized - it is important to eat multiple, small meals throughout the day and never go more than four hours without food. This approach really works for me. I never "crash" and I never get hunger pains. Here's how I ate today (as an example).
7:30 a.m.
wake up!
8:00 a.m.
- 1/2 cup oatmeal w. protein powder, cinnamon, stevia, and milk
- 2 cups coffee
11:30 a.m.
- 1/2 cup fat-free cottage cheese w. 1/2 cup unsweetened applesauce and cinnamon
- 1 pumpkin spice latte (from my students...yay)
2:00 p.m.
- Egg white salad sandwich w. Spinach & Croutons (see recipe below)
5:00 p.m.
- Pasta w. Snow Peas & Chick'n (see recipe below)
- 1 navel orange
- 1 decaf coffee
8:00 p.m.
- Special K Chocolate Protein Shake
10:00 p.m.
- 1 can lentil soup
- 1 serving frozen teryaki vegetables
Midnight
bedtime!
Spinach w. Croutons
This sauteed spinach recipe is adapted from the great Vegetarian Cooking For Everyone by Deborah Madison.
- 3 big handfuls spinach leaves
- 1 tablespoon minced garlic
- Pinch red pepper flakes
- 2 tablespoons croutons
Heat a small skillet over medium-high heat. When hot, spray with nonstick cooking spray and throw in the garlic and red pepper flakes. Saute until the garlic turns golden. Add the spinach and a dash of salt and, tossing regularly, cook until slightly wilted. Remove to a plate and top with the croutons. serves 1
Pasta w. Snow Peas & Chick'n
This hardly constitutes a recipe, but it's low calorie and low fat and also provides an impressive amount of protein, vegetables, and fiber.
- 1/2 cup fiber-enriched pasta
- 1/2 cup snow peas
- 1/2 serving soy-based "chicken" (such as Morningstar Farms Chick'n)
- 2 tablespoons all-natural, light Italian salad dressing
- 1 tablespoon garlic
- Salt, pepper, and red wine vinegar to taste
Bring a small pot of water to boil. Add the pasta and cook until al dente. Two minutes before the pasta is done, add the snow peas. Drain the pasta and peas and add to a medium-sized bowl.
In a small skillet, brown the "chicken" and garlic until heated through and golden (about two minutes). Add "chicken" and garlic to the pasta and peas. Toss together with the dressing, salt, pepper, and vinegar. serves 1
- - - - - - - - -
Yoga Solo
Today - clearly - is not the kind of day that allows for much exercise. However, I did squeeze two 20 minute yoga sessions in (one in the morning and one before bed). I simply did poses that felt good and that I thought would loosen up my body. I did a few strength-building exercises (such as the Pilates hundred and about 15 push-ups) as well. Not bad for such a long day. And, as I like to think, better than nothing!
Like the quotation above, I feel that 90% of my day today was just about showing up: driving here, running there, teaching now, resting later. Mondays are notoriously busy for me; I start around 9 a.m. and finish around 9 p.m. There are sporadic rests in between, but I use the term "rests" loosely because they are usually spent organizing things through e-mail or running necessary errands.
On top of these exciting gifts, I started a new teaching job in town and was very excited to meet some new students. It's always an awkward, interesting process to teach new students. I love to look back at the progression of my classes after I get to know them a little. Even though I am a teacher, I always consider my students my friends. Meeting new students is really just like meeting new friends. It's such a lovely process!
Days like today, however, can easily become tiresome and exhausting. I have found a method to keeping my energy up and making the whole thing go by faster...and it's all about...well-timed eating! If you think about food as our body's fuel, it makes sense that loooonnnnng days like today require a great deal of eating. The trick (for me) is to eat reasonable portions on a regular basis. I am reading a book by Christine Avanti called Skinny Chicks Don't Eat Salads and it does a great job of explaining that - in order to keep your blood sugar stabilized - it is important to eat multiple, small meals throughout the day and never go more than four hours without food. This approach really works for me. I never "crash" and I never get hunger pains. Here's how I ate today (as an example).
7:30 a.m.
wake up!
8:00 a.m.
- 1/2 cup oatmeal w. protein powder, cinnamon, stevia, and milk
- 2 cups coffee
11:30 a.m.
- 1/2 cup fat-free cottage cheese w. 1/2 cup unsweetened applesauce and cinnamon
- 1 pumpkin spice latte (from my students...yay)
2:00 p.m.
- Egg white salad sandwich w. Spinach & Croutons (see recipe below)
5:00 p.m.
- Pasta w. Snow Peas & Chick'n (see recipe below)
- 1 navel orange
- 1 decaf coffee
8:00 p.m.
- Special K Chocolate Protein Shake
10:00 p.m.
- 1 can lentil soup
- 1 serving frozen teryaki vegetables
Midnight
bedtime!
Spinach w. Croutons
This sauteed spinach recipe is adapted from the great Vegetarian Cooking For Everyone by Deborah Madison.
- 3 big handfuls spinach leaves
- 1 tablespoon minced garlic
- Pinch red pepper flakes
- 2 tablespoons croutons
Heat a small skillet over medium-high heat. When hot, spray with nonstick cooking spray and throw in the garlic and red pepper flakes. Saute until the garlic turns golden. Add the spinach and a dash of salt and, tossing regularly, cook until slightly wilted. Remove to a plate and top with the croutons. serves 1
Pasta w. Snow Peas & Chick'n
This hardly constitutes a recipe, but it's low calorie and low fat and also provides an impressive amount of protein, vegetables, and fiber.
- 1/2 cup fiber-enriched pasta
- 1/2 cup snow peas
- 1/2 serving soy-based "chicken" (such as Morningstar Farms Chick'n)
- 2 tablespoons all-natural, light Italian salad dressing
- 1 tablespoon garlic
- Salt, pepper, and red wine vinegar to taste
Bring a small pot of water to boil. Add the pasta and cook until al dente. Two minutes before the pasta is done, add the snow peas. Drain the pasta and peas and add to a medium-sized bowl.
In a small skillet, brown the "chicken" and garlic until heated through and golden (about two minutes). Add "chicken" and garlic to the pasta and peas. Toss together with the dressing, salt, pepper, and vinegar. serves 1
- - - - - - - - -
Yoga Solo
Today - clearly - is not the kind of day that allows for much exercise. However, I did squeeze two 20 minute yoga sessions in (one in the morning and one before bed). I simply did poses that felt good and that I thought would loosen up my body. I did a few strength-building exercises (such as the Pilates hundred and about 15 push-ups) as well. Not bad for such a long day. And, as I like to think, better than nothing!
Sunday, November 7, 2010
A Lazy Sunday with Inspiring Reads
"If you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there' and it will move. Nothing will be impossible for you." - Matthew 17:20
Yes, that is a Bible verse. However, no, I was not reading the Bible today...although I'm looking to pick up one of those free Bibles old men give away on street corners (I never wanted one when they were available...and thus is the story of my life).
The verse, along with many other inspirational quotations, appear in Sandra Lee's memoir Made from Scratch. I have been casually reading the story of Lee's life over the past few weeks and finally finished it today. Talk about inspirational: Sandy grew up in poverty on food stamps with nonexistant parents and - miraculously - became a millionaire selling homemade window treatments. She lost her millions in that business only to find success once again as the creator of Semi-Homemade, the famous cooking and lifestyle brand we all know today. The book is not well written, per se, but the story of Lee's triumphs and tribulations is incredibly captivating and inspirational.
I finished the book early this morning (darn daylight savings meant I woke up at 7:00 a.m.) and it totally ushered a pep into my step all day long. The rest of the day was spent doing fun things: running with my friend Emma, driving around with David, and - of course - spending quality time in my kitchen. People often speak of their kitchens as being "the heart of the home." Even though I don't have a large family to feed, I do spend most of my free time in the kitchen. I feel more comfortable standing up in front of my sink than anywhere else in my house. Is there something wrong with me?
Regardless, here's what was on the menu today...
New-Age Tuna Noodle Casserole
This recipe is taken from Eat What You Love, a phenomenal healthy cookbook by Marlene Koch. It is the epitome of an easy, throw-everything-together sort of meal. And it's delicious.
- 10 oz can 98% fat free cream of mushroom soup
- 3/4 cup almond milk
- 1/2 cup fat free mozzarella cheese
- 3/4 teaspoon dried thyme
- 1 1/2 cups frozen peas and carrots, thawed
- 2 cups fiber-enriched pasta, cooked
- 12 oz water-packed tuna, drained and rinsed
- 2 tablespoons grated Parmesan cheese
Preheat the oven to 375 degrees and spray an 8x8 inch casserole dish with nonstick spray.
Combine the soup, milk, cheese, and thyme in a medium-sized bowl. Add the thawed vegetables, noodles, and tuna, stirring until completley combined.
Pour into the casserole dish and sprinkle with the grated Parmesan. Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 5 minutes. Remove from the heat and let cool for 5 more minutes. serves 4
Chocolate Chip Meringues
These meringues, from Joy Bauer's The 90/10 Weight Loss Cookbook, are completely addictive. I couldn't stop eating them all day long.
- 3 egg whites
- Pinch salt
- 1/2 teaspoon cream of tartar
- 1/2 teaspoon vanilla extract
- 1/2 cup sugar
- 1/4 cup Splenda
- 1/2 cup mini-chocolate chips
Preheat the oven to 300 degrees and spray two baking sheets with nonstick spray.
Make sure your standing mixer is completely clean and dry...any crumbs or moisture can keep the meringue from forming!
Attach the whisk attachment to the mixer and add the egg whites, salt, cream of tartar, and vanilla to the bowl. Whisk on high speed until soft peaks form, then add 1/4 sugar and beat again until stiff peaks form. add the remaining sugar and Splenda and beat until completely combined.
Remove the bowl from the mixer and gently stir in the chocolate chips. Drop the meringues by the tablespoon onto the baking sheets and bake for twenty minutes, rotating the pan twice during the cooking process. Turn off the oven, crack open the oven door, and let the meringues rest in the hot oven for 30 additional minutes. Remove from the oven and allow to cool completely. makes 24 meringues
How to Work Out on Lazy Sundays...
As hard-working Americans, we tend to spend our entire weekends recovering from busy weekdays. I'm sure many people scoff at the idea of exercising on weekend time. But I like to keep up my exercise routine throughout the weekend because it brings me extra energy. I also have less on my agenda during the weekends, so the exercise isn't wedged between meetings or classes and can prove quite enjoyable. That being said, I don't normally choose Saturday or Sunday for my most intense exercise regime of the week. Instead, I stick to jogging with friends or calming yoga videos...things that can be relaxing and fun (while still counting as exercise).
As mentioned earlier, I went on a run with my friend Emma in the morning. In the evening, I chose to do a yoga video to wind down. Quick-start Yoga for Weight Loss by Suzanne Deason is a quick, relaxing video that manages to tone and stretch the muscles without ever getting too rigorous. It's the perfect kind of exercise for a Sunday evening. Check it out!
- - - - - - - -
A great book, some delicious food, quality time spent with friends, and some soothing yoga = one heck of a nice and lazy Sunday. I wish they were all like today.
Yes, that is a Bible verse. However, no, I was not reading the Bible today...although I'm looking to pick up one of those free Bibles old men give away on street corners (I never wanted one when they were available...and thus is the story of my life).
The verse, along with many other inspirational quotations, appear in Sandra Lee's memoir Made from Scratch. I have been casually reading the story of Lee's life over the past few weeks and finally finished it today. Talk about inspirational: Sandy grew up in poverty on food stamps with nonexistant parents and - miraculously - became a millionaire selling homemade window treatments. She lost her millions in that business only to find success once again as the creator of Semi-Homemade, the famous cooking and lifestyle brand we all know today. The book is not well written, per se, but the story of Lee's triumphs and tribulations is incredibly captivating and inspirational.
I finished the book early this morning (darn daylight savings meant I woke up at 7:00 a.m.) and it totally ushered a pep into my step all day long. The rest of the day was spent doing fun things: running with my friend Emma, driving around with David, and - of course - spending quality time in my kitchen. People often speak of their kitchens as being "the heart of the home." Even though I don't have a large family to feed, I do spend most of my free time in the kitchen. I feel more comfortable standing up in front of my sink than anywhere else in my house. Is there something wrong with me?
Regardless, here's what was on the menu today...
New-Age Tuna Noodle Casserole
This recipe is taken from Eat What You Love, a phenomenal healthy cookbook by Marlene Koch. It is the epitome of an easy, throw-everything-together sort of meal. And it's delicious.
- 10 oz can 98% fat free cream of mushroom soup
- 3/4 cup almond milk
- 1/2 cup fat free mozzarella cheese
- 3/4 teaspoon dried thyme
- 1 1/2 cups frozen peas and carrots, thawed
- 2 cups fiber-enriched pasta, cooked
- 12 oz water-packed tuna, drained and rinsed
- 2 tablespoons grated Parmesan cheese
Preheat the oven to 375 degrees and spray an 8x8 inch casserole dish with nonstick spray.
Combine the soup, milk, cheese, and thyme in a medium-sized bowl. Add the thawed vegetables, noodles, and tuna, stirring until completley combined.
Pour into the casserole dish and sprinkle with the grated Parmesan. Cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 5 minutes. Remove from the heat and let cool for 5 more minutes. serves 4
Chocolate Chip Meringues
These meringues, from Joy Bauer's The 90/10 Weight Loss Cookbook, are completely addictive. I couldn't stop eating them all day long.
- 3 egg whites
- Pinch salt
- 1/2 teaspoon cream of tartar
- 1/2 teaspoon vanilla extract
- 1/2 cup sugar
- 1/4 cup Splenda
- 1/2 cup mini-chocolate chips
Preheat the oven to 300 degrees and spray two baking sheets with nonstick spray.
Make sure your standing mixer is completely clean and dry...any crumbs or moisture can keep the meringue from forming!
Attach the whisk attachment to the mixer and add the egg whites, salt, cream of tartar, and vanilla to the bowl. Whisk on high speed until soft peaks form, then add 1/4 sugar and beat again until stiff peaks form. add the remaining sugar and Splenda and beat until completely combined.
Remove the bowl from the mixer and gently stir in the chocolate chips. Drop the meringues by the tablespoon onto the baking sheets and bake for twenty minutes, rotating the pan twice during the cooking process. Turn off the oven, crack open the oven door, and let the meringues rest in the hot oven for 30 additional minutes. Remove from the oven and allow to cool completely. makes 24 meringues
As hard-working Americans, we tend to spend our entire weekends recovering from busy weekdays. I'm sure many people scoff at the idea of exercising on weekend time. But I like to keep up my exercise routine throughout the weekend because it brings me extra energy. I also have less on my agenda during the weekends, so the exercise isn't wedged between meetings or classes and can prove quite enjoyable. That being said, I don't normally choose Saturday or Sunday for my most intense exercise regime of the week. Instead, I stick to jogging with friends or calming yoga videos...things that can be relaxing and fun (while still counting as exercise).
As mentioned earlier, I went on a run with my friend Emma in the morning. In the evening, I chose to do a yoga video to wind down. Quick-start Yoga for Weight Loss by Suzanne Deason is a quick, relaxing video that manages to tone and stretch the muscles without ever getting too rigorous. It's the perfect kind of exercise for a Sunday evening. Check it out!
- - - - - - - -
A great book, some delicious food, quality time spent with friends, and some soothing yoga = one heck of a nice and lazy Sunday. I wish they were all like today.
Saturday, November 6, 2010
Fast Food = Not (always) So Bad
Today, we all know the dangers of fast food. Films like Supersize Me and Fast Food Nation have brought the dangers and health pitfalls of consuming fast food to the forefront of our culture. The shoppers at your local co-op, meanwhile, feel great about buying everything organic: even ridiculously fattening chocolate cookies and genetically modified soybean products that may or may not lead to cancer. But - honestly - there is nothing wrong with places like Wendy's, Burger King, or even McDonalds.
Am I encouraging you to order a large triple bacon deluxe burger with large fries and a large soda? No. But I am letting you know that you can eat pretty well at these joints, as long as you know what to order.
Today, David and I ate at Wendy's. Here's what I got:
Small chili = 220 calories / 7g fat
Half-size Apple Pecan Chicken Salad w. Pomegranate Vinaigrette = 240 calories / 9g fat ( I did not eat the candied pecans that come in a little pouch with the salad...however, these would only add 100 calories and 9g of fat).
This whole meal only put me at 460 calories and 16g fat. In my opinion, not bad!
People will argue, "What's the point of eating at a fast food joint if you're going to eat a small chili and half a salad?" The point is that you do have options at fast food restaurants. For all the bad press fast food gets, the chain restaurants are trying to make healthy choices accessible to everyone.
For example, Wendy's website has a "calorie calculator" so you can track everything from calories and fat to sodium and sugar in all of their products. You can even customize each meal to your liking (mayo vs. no mayo) and see how your choices change the nutritional stats. And, to top it all off, Wendy's is now offering half salads and side items - including chili, baked potatoes, and fruits - as "value meals" in the same way that you can order a burger and fries at a decent price.
So the next time someone at your local co-op sneers at the mere mention of fast food, you should inform them that your calorie-conscious, well-balanced fast food meal is (in all actuality) healthier than their sugar-laden organic Oreos and overly-processed tofu products ;)
Am I encouraging you to order a large triple bacon deluxe burger with large fries and a large soda? No. But I am letting you know that you can eat pretty well at these joints, as long as you know what to order.
Today, David and I ate at Wendy's. Here's what I got:
Small chili = 220 calories / 7g fat
Half-size Apple Pecan Chicken Salad w. Pomegranate Vinaigrette = 240 calories / 9g fat ( I did not eat the candied pecans that come in a little pouch with the salad...however, these would only add 100 calories and 9g of fat).
This whole meal only put me at 460 calories and 16g fat. In my opinion, not bad!
For example, Wendy's website has a "calorie calculator" so you can track everything from calories and fat to sodium and sugar in all of their products. You can even customize each meal to your liking (mayo vs. no mayo) and see how your choices change the nutritional stats. And, to top it all off, Wendy's is now offering half salads and side items - including chili, baked potatoes, and fruits - as "value meals" in the same way that you can order a burger and fries at a decent price.
So the next time someone at your local co-op sneers at the mere mention of fast food, you should inform them that your calorie-conscious, well-balanced fast food meal is (in all actuality) healthier than their sugar-laden organic Oreos and overly-processed tofu products ;)
Friday, November 5, 2010
Giving Thanks and Finding Faith
But lately, things have changed.
I was doing one of Leslie Sansone's "Walk At Home" DVDs when she randomly thanked God for the ability to run, to exercise, and to be alive. This may, once again, sound crazy...but at the time...it made sense to me. The following day, I went for a long run outside and noticed a beautiful, clear blue sky and gorgeous, puffy clouds. For whatever reason, I immediately thought, "Thank you for such a wonderful day, God." Why did I instantaneously say such a thing? Who knows...It was so unlike me, but it actually felt nice.
Let's jump ahead a few days: I have left a job of almost two years under rocky circumstances, my cat (Birdy) runs out of the house and goes missing, and I lose my keys at the office - leaving myself stranded without a ride or a way into my own home.
Instead of having a fit and crying (I wanted to), I took a few deep yoga breaths and said, "God, I know you're going to turn things around for me. Until then, grant me the patience and strength to not have a complete breakdown." Perhaps this wasn't the most traditional prayer, but it was my best. I felt an instant relief and comfort; I knew there was someone on my team...and everything was going to be alright.
Lo and behold, I found my keys (they fell into a trashcan that I randomly decided to check). The cat came back to our front door that very night (she clawed frantically until we heard and let her inside). And I've lined up three - possibly four - teaching gigs to supplement those missing paychecks.
I'm not saying that I believe in miracles or that praying equals reward. In truth, I'm saying that I think God - or whomever/whatever you believe in - provides us with the strength we need sometimes. My old self would argue that this whole God thing is just a way of finding comfort in adversity...but my new self isn't so sure. While it might not be Catholic in nature, this new faith and belief is developing in my life...and I'm a bit excited to see where it goes.
Recipe: "Lord Help Me: I'm Running Late!" Smoothie
This smoothie is inspired by one from Sandra Lee's book Semi-Homemade Cooking Made Light. It takes little time to prepare and is extremely filling. If you have a blender that doubles as a thermos like me, you can just pulse everything together and take it with you!
- 1 instant maple-flavored oatmeal packet
- 2/3 cup water
- 1/2 almond milk
- 1 ripe banana
- 1 scoop chocolate or vanilla protein powder
- 5 ice cubes
Combine the oatmeal and water in a microwave-proof bowl. Cover and microwave for one minute. Let cool slightly. Combine the cooked oatmeal with the almond milk, banana, and protein powder in a blender and pulse until completely combined. Add the ice cubes and pulse again until all the cubes are broken up. serves 1
Exercise: "Walk at Home" DVDs by Leslie Sansone
This collection of DVDs (and books!) is interesting because the instructor, Leslie Sansone, advocates walking in place and indoors. This may sound completely bizarre (like my discovery of faith), but it is actually kind of practical. Don't feel like walking three miles outside in the snow? Join Leslie and friends on TV and walk it out! Don't think your knees can handle the impact of running today? Take an easy stroll while Leslie motivates you from television land! And don't worry: it isn't just walking in place for thirty minutes. There are a number of aerobics-esque moves thrown in to keep things interesting. While not for everyone, these DVDs offer a cool alternative to traditional exercise that is light and easy.
Wednesday, November 3, 2010
Rachael Ray & Yoga
I don't know if Rachael Ray is into yoga. I have no idea if she's ever even taken a yoga class. However, she is one of my favorite role models and I think she really embodies some of the most basic yoga principles. Bear with me here...
Satya is one of the essential ethical guidelines that yoga follows; it means "truthfulness." This can be interpreted multiple ways, including honesty towards others or oneself.
I think Rachael Ray is a wonderful example of someone who is really honest. Granted, I don't know her personally. But I love that she is the first person to point out that she hasn't attended college, she isn't a trained chef, and she has been (famously) quoted for saying that she was unqualified for every job she ever had. What has she done then? She started a non-profit organization, Yum-O!, that encourages and educates families to cook and eat healthy meals together. She is also responsible for a charity, Rach's Rescues, that helps support animal shelters and stray pets. Despite her generosity and concern with the well being of families and animals, she remains level-headed and, in my opinion, humble. Plus...her food is delicious!
Presto Pesto Chicken
This recipe is adapted from Look + Cook by Rachael Ray. I opted for pre-made pesto to save time, but feel free to use homemade.
- 2 chicken breasts
- 2 wedges Laughing Cow Cheese (I used mozzarella and sun-dried tomato flavor)
- 1/4 cup pesto
- 1 tomato, sliced into rings
Preheat the oven to 450 degrees. Spray a large baking sheet with olive oil spray.
Butterfly the chicken by slicing into it lengthwise so it can open like a book. In a small bowl, combine the cheese and pesto. Divide the cheese/pesto mixture between the butterflied chicken pieces and close the chicken, so the meat is sandwiched around the cheese/pesto. Sprinkle the chicken all over with salt and pepper and top with the tomato slices. Bake in the oven for 20 minutes, or until completely cooked. serves 2
My No-Nonsense Veggies n' Barley
I eat this mixture of vegetables and grains often because it compliments almost any meal and is a cinch to make.
- 2/3 cup quick-cooking barley
- 1 1/2 cups chicken stock
- 3/4 cup frozen mixed vegetables
- oriental powdered mustard
Combine the barley, stock, and vegetables in a medium saucepan. Bring to a boil, cover, and reduce the heat to a simmer. Cook for 10 minutes. Remove the lid from the pan and turn the heat up to high. Stir continuously until any remaining liquid is absorbed. Remove from the heat and season to taste with the mustard, some salt, and pepper. serves 2
Grasshopper Brownies
This recipe is also from Rachael Ray's Look + Cook book. I made it healthier by using canned pumpkin instead of eggs and oil, substituting sugar-free brownie mix for traditional, and using 100 calorie packs of oreos instead of traditional oreo cookies.
- 15 oz. canned pumpkin
- 1 box sugar-free brownie mix
- 8 Andes mints, chopped
- 3 packages 100 calorie Oreo Cakesters, chopped
Preheat the oven according to directions on the brownie mix box. Spray a 8x8 pan with nonstick spray. In a large bowl, combine the pumpkin and brownie mix. Add half of the chopped mints to the batter and stir to incorporate. Pour the batter into the pan and top with the remaining mints and the chopped oreos. Bake in the oven according to the directions on the brownie mix box. serves 12
Tuesday, November 2, 2010
from the ground up...
"Without rain, nothing grows." - Anonymous
The worst thing about adversity is that it tends to pop up out of nowhere. Life seems to be going great until - suddenly - it crashes down around you. While no one (myself included) enjoys these turbulent times, it does present a unique opportunity. From the worst kind of destruction comes change, rebirth, and new life. It seems appropriate that I find myself in wreckage just as the leaves fall off the trees and everything outside green turns brown and dead. I am hopeful because I know that I - like nature - will find new life in the spring, despite my current sense of bleakness.
Recipe: Nourish-Me-Soup
I made this soup out of the random items in my fridge. It isn't the prettiest-looking thing, but it tastes great and really nourishes the spirit. Feel free to substitute whatever veggies you have on hand.
- 1 yellow squash, diced
- 3 medium tomatoes, seeded and chopped
- Italian seasoning, to taste
- juice of 1/2 a lemon
- 4 garlic cloves, separated but still in their skin
- 1 onion, chopped
- 1 carrot, chopped
- 1 stalk celery, chopped
- 3 cups vegetable or chicken stock
- 1/2 cup whole grain pasta
- 1 cup canned white beans, drained and rinsed
Preheat the oven to 425 degrees. Spray a large baking sheet with olive oil spray and arrange the squash, tomatoes, and garlic evenly on it. Sprinkle with lemon juice and Italian seasoning. Roast for 20 minutes, until the squash are slightly blistered and the tomatoes start to break down.
Meanwhile, heat a soup pot over medium heat. Add some olive oil spray and saute the onion, carrot, and celery until tender - about 10 minutes. Add the stock and scrape the tomatoes and squash into the pot.
Squeeze the garlic out of their skins in a small bowl and add a few tablespoons of water. Mash the garlic with the water until it forms a paste. Add this to the soup pot.
Finally, add the pasta and beans. Bring to a simmer and cook until the pasta is cooked (I like mine slightly over-cooked here) and the beans are heated. Season to taste with salt and pepper. serves 2
Posture: Paschimottanasana (posh-ee-moh-tan-AHS-anna) or "seated forward fold"
This pose is wonderful for stress because it relaxes the mind and is said to relieve mild depression. As the body folds into itself, the pose also encourages self-reflection.
1. Begin seated with your feet outstretched in front of you and your sit bones firmly planted into the floor. Keep your ankles flexed and feet pointed to the ceiling. Your legs should be completely straight, or slightly bent at the knee joint.
2. On an inhale, reach your arms overhead. Keep your shoulders down the back and your neck relaxed.
3. On an exhale, fold forward from the hips. Reach your hands towards your shins or feet. Try to keep your back lengthening from your tailbone through the crown of the head.
4. After a few full breaths of actively lengthening the spine, allow the forehead to retreat between the legs and the back to round. Hold this "ragdoll" version of the pose for a few more breaths.
5. Gently roll up through the spine, stacking the vertebrae as you go.
The worst thing about adversity is that it tends to pop up out of nowhere. Life seems to be going great until - suddenly - it crashes down around you. While no one (myself included) enjoys these turbulent times, it does present a unique opportunity. From the worst kind of destruction comes change, rebirth, and new life. It seems appropriate that I find myself in wreckage just as the leaves fall off the trees and everything outside green turns brown and dead. I am hopeful because I know that I - like nature - will find new life in the spring, despite my current sense of bleakness.
Recipe: Nourish-Me-Soup
I made this soup out of the random items in my fridge. It isn't the prettiest-looking thing, but it tastes great and really nourishes the spirit. Feel free to substitute whatever veggies you have on hand.
- 1 yellow squash, diced
- 3 medium tomatoes, seeded and chopped
- Italian seasoning, to taste
- juice of 1/2 a lemon
- 4 garlic cloves, separated but still in their skin
- 1 onion, chopped
- 1 carrot, chopped
- 1 stalk celery, chopped
- 3 cups vegetable or chicken stock
- 1/2 cup whole grain pasta
- 1 cup canned white beans, drained and rinsed
Preheat the oven to 425 degrees. Spray a large baking sheet with olive oil spray and arrange the squash, tomatoes, and garlic evenly on it. Sprinkle with lemon juice and Italian seasoning. Roast for 20 minutes, until the squash are slightly blistered and the tomatoes start to break down.
Meanwhile, heat a soup pot over medium heat. Add some olive oil spray and saute the onion, carrot, and celery until tender - about 10 minutes. Add the stock and scrape the tomatoes and squash into the pot.
Squeeze the garlic out of their skins in a small bowl and add a few tablespoons of water. Mash the garlic with the water until it forms a paste. Add this to the soup pot.
Finally, add the pasta and beans. Bring to a simmer and cook until the pasta is cooked (I like mine slightly over-cooked here) and the beans are heated. Season to taste with salt and pepper. serves 2
Posture: Paschimottanasana (posh-ee-moh-tan-AHS-anna) or "seated forward fold"
This pose is wonderful for stress because it relaxes the mind and is said to relieve mild depression. As the body folds into itself, the pose also encourages self-reflection.
1. Begin seated with your feet outstretched in front of you and your sit bones firmly planted into the floor. Keep your ankles flexed and feet pointed to the ceiling. Your legs should be completely straight, or slightly bent at the knee joint.
2. On an inhale, reach your arms overhead. Keep your shoulders down the back and your neck relaxed.
3. On an exhale, fold forward from the hips. Reach your hands towards your shins or feet. Try to keep your back lengthening from your tailbone through the crown of the head.
4. After a few full breaths of actively lengthening the spine, allow the forehead to retreat between the legs and the back to round. Hold this "ragdoll" version of the pose for a few more breaths.
5. Gently roll up through the spine, stacking the vertebrae as you go.
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