Quinoa and Bulgur Salad

Thanks to the Good Food Store here in Missoula, I have come across an amazing recipe that I need to share.  It is called Quinoa and Bulgur Salad. Can be served as a light snack or side over mixed greens or it can become a full meal by adding a small amount of lean protein such as grilled shrimp or chicken.

Below is the recipe – both times I have made it, I have doubled the ingredients to make leftovers for lunches throughout the week.

1/3 c quinoa

4 c water

1 ½ tsp salt (I don’t add salt when I make it since the feta and olives naturally contain salt)

1/3 c medium bulgur

2 Tbsp olive oil

2 Tbsp fresh lemon juice

¾ tsp dried mint, crumbled

¼ tsp black pepper

4 Kalamata olives pitted and cut into slivers

2 radishes, quartered and thinly sliced

2 oz feta, coarsely crumbled (1/2 c)

4 c salad greens

1. Wash quinoa in three changes of cold water in a bowl, draining in a sieve each time

2. Stir together water, quinoa and salt in a saucepan

3. Simmer, uncovered, until quinoa is just tender and germ starts to separate from grain                      (about 20 minutes)

4. Drain well

5. While quinoa is simmering, cover bulgur in warm water by two inches and let soak (about 10 minutes)  Drain and stir into drained quinoa.  Let grains cool completely (about 20 minutes)

6. Stir together oil, lemon juice, mint, pepper and remaining salt in a bowl

7. Stir mixture into grains with olives, radishes, and feta

8. Serve over salad greens

Enjoy! 

b

A Case of the Monday's

Have you ever had good intentions to have an awesome week of workouts, then get off track and think you can just start over again Monday?  Have you ever eaten a little too much (or maybe way to much) and thought you are ruined until you start over again on Monday?  What is it about the day Monday that makes us think it’s the only day of the week to start fresh?  Yes, I realize that it is the first day of most workweeks and the first day after the weekend, however, it is not the only day or time to get back on track.

A few years ago I went through a phase where I had a ‘case of the Monday’s’ and I some how found comfort in the fact that Monday was my start over day, no matter what fitness or nutrition slip up I had.  Sometimes, if my slips up were mid-week, I felt like I was ruined until the next Monday, which was absolutely crazy!  Monday’s were my crutch to neglect self-responsibility and that philosophy did my body and my mental state more harm than good.  I have had to work exceptionally hard to change my thought patters around getting back on track and forgiving myself when my health behaviors don’t always go as planned.  I have had to accept that I should not expect perfection of myself when it comes to my eating and fitness habits, rather, I should aim for a healthy balance.  Now, you might be wondering what balance means to me, and for me it is allowing myself flexibility in what I eat and when and how intense I work out.  If I have to skip a workout, I do my best to get one in the next day.  If I eat too much at any time of the day, I do my best to get right back on track the next meal.  Often times this means eating a little lighter either the rest of the day, or the day following a heavier night meal.  Each person has their own definition of what healthy balance means to them. 

My challenge to you is to let go of Monday.  Start over in the next breath after you slip.  More often than not, starting over means changing your thought patterns.  Don’t fall into negative self-talk, instead acknowledge the situation you are in and move on.  Think of something positive you have to look forward to whether that is later that same day, or in the near future.  Define what your personal health balance means to you and strive each day to live by those words.

b. 

Pizza on the Grill

One of my most favorite things about summer (and I guess pretty much every season) is grilling on the barbeque.  The crispy goodness barbequing gives to food inspires me to constantly be on the look out for new things to throw on the grill.  My latest favorite is grilled pizza.  This is a recipe I have done for a few years, but I have always partially cooked the crust in the oven and then transferred it to the grill to finish cooking.  However, this summer, I decided to change things up a bit.  I read about cooking the dough on the grill from the start, which I have to admit, I was a little hesitant to attempt at first.  Once, I tried it, I swear I will NEVER go back to cooking the crust in the oven, not even in the dead of winter!  Cooking it solely on the grill ads so much flavor and crisp!  Below are some pictures I snapped of the pizzas created by Marcus and I.  Mine was a pesto and veggie with feta cheese and Marcus made a prosciutto and mushroom with fresh mozzarella.  Of course, we each had to try the others creation and boy were they delish!

Grilled Pizza: Dough Instructions

Heat Barbeque to med-high temperature making sure the racks are clean of ash, meanwhile:

·      Sprinkle a layer of flour on a counter and roll out pizza dough

                        (either store bought or homemade, if you live in the Missoula area, the                         best pick is La Petit dough, which can be purchased at the Good                                     Food Store or Patty Creek Market)

·      Coat one side of the dough with extra virgin olive oil

·      Spray grill racks with a layer of cooking spray (caution, this may cause flames to appear)

·      Carefully place the pizza dough on the grill, olive oil side down, turn grill temperature to low

·      Let dough cook until the bottom is golden brown and is starting to get crisp (on our barbeque this is roughly 3-5 minutes, but yours may very, so keep an eye on it)

·      Once the bottom of the dough is crisp to your liking, remove from grill and flip over so the cooked side is face up

·      Spread your sauce and toppings of choice on the dough and place back on the grill until cheese is melted and the dough is crisp and cooked on both sides

·      Remove from grill and enjoy!

Here are the ingredients Marcus and I used for ours:

Marcus: marinara sauce with prosciutto and sliced mushrooms, topped with fresh mozzarella

Bridget: homemade basil pesto with grilled broccoli, cauliflowers, red pepper, onion and sun dried tomato, topped with feta cheese

Oh and p.s - don't forget the wine!

Get Motivated. Stay Motivated.

Last March I shared a story on how my friend Kelly found running, and ran her first 10K and then half marathon.  The blog post focused on how to set goals and achieve them.  I think it is safe to say we all can relate and remember that internal feeling of initial excitement and ambition that comes when we start the road towards achieving our goals, however, what we don’t always plan for or acknowledge are the barriers that can cause us to fail or get off track.  What I want to address in this post is how to stay motivated through the challenges that come up along the road to reaching your health related goals.  As a professional in the health and wellness field it is a major part my job to motivate people and help them reach their goals.  However, the reality is, I can only motivate and push people to a certain point, and then it is up to the person to find it with in themselves to keep on the right track.  It is important to dig deep and find what your health goals really mean to you.  Does it mean you finish your first running race?  Does it mean you prevent your body from encountering health complications either in the present or in the future or both?  Does it mean maintaining your muscle and bone strength so you can live a long, active life?  Does it mean setting a healthy example for your friends and family?  What do your goals really mean to you? 

Below is a list of my top 5 strategies I recommend for staying motivated. *

1.     Do not expect perfection.  When you start to swerve off track, recognize where you are, how you got there and what steps you will take to get back on track.

2.     Find fun in what you are doing.  The minute you feel like you ‘have’ to do something you start to lose ambition.  If you are new to fitness, find activities that are enjoyable and you are much more likely to reach your goal.

3.     Have an open mind.  Learn to try something new, whether it is a fitness class at the gym or a new at home workout.  Health is not a cookie cutter, new strategies are always being developed to help you get in shape.

4.     Recognize your support system and use it.  Find friends, family or even a gym acquaintance who share your same goals and use them when you are feeling drained and stuck in your health journey.  Don’t be afraid to admit your need support because more time than not, you will be the support for someone else.

5.     Accept where you are right now in this moment.  If you are new to fitness, own it and be proud you are on a journey to better shape.  If you need to lose weight to save your health, own it and be thankful you have the knowledge and tools to achieve this.  If you have suffered an athletic injury, let your body heal and become excited for all the activities you can do once you are back.  If you are already in good health, own it and continue to be good to your body and enjoy the many years to come.

           

* Here is a bonus; YOU DO HAVE TIME.  Really, you do.  There may be an occasional day that gets hectic and your truly do not have time to focus on your nutrition or fitness 100%, but reality is, in the bigger picture, you do have time.  Stop using that excuse, because, it is in fact highly over rated.

Now that you know my top 5, I want to know what strategies do you use to stay motivated?

b.

5 Ingredients.....3 Delicious Meals!

Well it has been a while since I have posted anything on my blog.  Moving, changing jobs and getting settled are not my excuses, but were pretty big factors.  Anyway, the point is, I am back at it and my goal is to start posting again weekly J

One of my most favorite parts of being back home is being able to cook for Marcus and I again.  I am so lucky he is not a picky eater and likes it when I experiment with recipes and ideas.  Last Christmas, we were introduced to ‘stuffed peppers’ by his oldest sister Nicole.  She made them for dinner one night while we were all in Wenatchee and they were AMAZING!  So of course when we got back home, Marcus requested I make them for dinner.  We started experimenting with different ingredients and have found our favorites are Mexican inspired ‘stuffed peppers’!  Like the title of this blog says, all this recipe requires are 5 main ingredients and after having a few days of leftovers, Marcus and I have developed 3 delicious, healthy meals! 

Below is the recipe for the main filling, which can be made into stuffed peppers, healthy nachos, or rolled into tortillas for tasty burritos.  It makes a lot of food, but the best part is the flavors get even better when eaten as leftovers!

Ingredients

1lb lean ground turkey (or chicken)

1 can low sodium black beans *

½ large sweet onion, diced

1 cup frozen corn

2 medium tomatoes, diced

*If your beans aren’t low sodium, place them in  a strainer and rinse with water for 1 -2 minutes.

Directions

Brown ground turkey (or chicken) in a pan, meanwhile, sauté onion using small amount of olive oil.  Once onions are sautéed, add corn, black beans and tomato and simmer together for 5 minutes on low temperature.  Add in turkey after it is fully cooked.  Season with black pepper, ¼ c salsa and hot sauce if desired.  Let all ingredients simmer together another 5 minutes and allow flavors to mix together.

Stuffed Peppers

Turn oven on to Broil;

Slice off top and hollow green peppers (the above recipe will make around 6)

Fill each pepper almost full and add cheese to the top (we like Sargento’s Mexican Blend)

Place peppers on baking sheet and broil 2-3 minutes or until cheese is melted

Nachos (yes they can be healthy!)

Preheat oven to 350

On a baking sheet layer tortilla chips, followed by the mix and repeat twice. 

Top with cheese

Bake 7-10 minutes or until cheese is melted

Serve with a side of salsa and guacamole

Burritos

Place 3-4 spoon full’s of the mix into a whole-wheat tortilla

Top with salsa or avocado

Roll up and enjoy!

Late last week when I made the filling we enjoyed it stuffed in green peppers.  Tonight, as leftovers (while watching the Stanley Cup Game 6) Marcus and I enjoyed the filling as tasty nachos with a side of salsa and guacamole, it was so delicious!

b.

Utkatasana

Chair pose is an excellent way to strengthen increase strength, balance and flexibility.  Include it during sun salutations or practice the pose alone.  Either way will give your muscles the benefits leaving you feeling invigorated and energized!  Below is a step-by-step guide to finding your perfect chair!

Start standing, feet hip distance apart and hands by your side.  Inhale, bringing your arms to the sky, keeping them parallel to each other or touching palms.

As you exhale, bend your knees, striving towards them being parallel with the ground.  You will notice your knees will come over your feet and your torso may start to lean forward over your thighs.  Focus on keeping inner thighs parallel and press them towards your feet.

Hold this position 30 seconds to 1 minute.  When you are ready to come out, inhale and straighten legs, and exhale, releasing arms back to your sides.

b.

On the Road

This past week, I spent the better part of my time driving in a car from Arizona to Montana.  Lucky for me I was with my Nana and Grampie and they like to stop often to get out and stretch. 

Finding time to work out and get some physical activity while traveling definitely a challenge.  Traveling can actually be a great time to try something new, or give your body a little rest.  I did both during my long road trip.  Day 1 was our longest driving day, so I did not have an allotted ‘workout’ time planned.  Since this was the case, I took advantage of each stop and made sure to get out of the car and walk around as much as I could.  Day 2 we were in Cedar City, UT, where our hotel happened to be near a walking/running trail, which I took full advantage of and went for a great run.  The weather was sunny and I had an amazing run in an area I had never been, so it was like an adventure!  Day 3, I too advantage of our hotel fitness center.  I rode the bike to warm up and then did a strength circuit, which was a great opportunity for me to cross train and work on my core strength.  Once we finally arrived in Missoula, I was out again running with in an hour of arriving.  It was an easy run, however, it was the best thing for me, especially after sitting so many hours in the car the past few days!

Traveling can be stressful, but don’t let it ruin your current fitness regimen or goals.  Keep in mind that it is just a temporary change in schedule and take the time to explore new areas, try a different type of work out or just plain give your body a rest.  However, do not use traveling as an excuse to be lazy!  Go for a walk, run or hike, use a hotel fitness center, check out a local gym or even do yoga in your room, the options are limitless!  Below is one of my favorite body weight circuits that can be done anywhere - your hotel room, a fitness center, your home or even outdoors.

Body weight strength circuit;

Perform 15-20 repetitions of each exercise with no rest in between.  Finish each set with 60 seconds of jogging or jumping jacks, rest 60 seconds and repeat 2-3 more times.

Squats (15-20)

Push-ups (15-20)

Lunges (15-20 each leg)

Plank (30-60 seconds)

Tricep Push-ups (15-20, keep elbows in tight to your body as you lower)

Side Plank (30 seconds each side)

Jumping Jacks or Jogging (60 seconds)

Rest 60 seconds and repeat

Eat your veggies! (for breakfast)

I just made the best breakfast ever and it inspired me to blog about it.  I love eating vegetables and am always thinking of different ways to eat and cook them.  Last night Marcus and I barbequed red onion, broccoli, pea pods, orange and yellow peppers and sliced sweet potatoes as a side to go with chicken.  They were so delicious and we had tons of left over’s, so this morning we at veggies for breakfast!  At first we were a little leery about the sweet potato and egg combination, but surprisingly they mix well together.  Here is what we did. 

Reheat left over veggies in a pan; meanwhile mix a few eggs and egg whites in a bowl.  I like to add a splash of soymilk and black pepper to the egg mixture.  Once the veggies are warm, pour egg mix over top and let them cook.  When the eggs are cooked through sprinkle a little parmesan cheese and a little hot sauce on top and enjoy!  Using left over veggies cuts the prep time for this recipe.  Total cook and prep time for this was about 10 minutes, which is totally do able even on a workday!

Left over vegetables mixed in with scrambled eggs make up a tasty healthy breakfast.  Add a slice of whole grain toast and the meal is complete.  The best part is, it’s only mid-morning and Marcus and I both have already had 1 serving of vegetables, whole grains and a clean source of protein! 

b.

1-2-3 Cardio Intervals

This cardio set will definitely give you a new challenge and help take your fitness to the next level!  Adding sprint intervals into your cardio training can provide many benefits including increased caloric burn and improved overall fitness.  Cardio intervals can be done a variety of different ways.  Walk, run, bike, elliptical, stair stepper and rower are a few examples of cardiovascular training modes.  Anyone at any fitness level can perform cardio intervals, the main differences between beginner exerciser and an elite athlete will be the intensity the intervals are performed and the total time or number of sets.  The below workout provides a basic template for a cardio interval workout. 

Warm up: 10 minutes, easy pace preparing your body for sprint intervals

Interval Main Set:

            1 minute sprint (or higher intensity than the warm up pace depending on

            fitness level), followed by 1 minute recovery to lower your heart rate

            2 minute sprint / 2 minute recovery

            3 minute sprint / 3 minute recovery

            2 minute sprint / 2 minute recovery

           

            1 minute sprint / 1 minute recovery

Cool down: 10 minutes at an easy pace to loosen your legs and mentally regroup.  Don’t forget to stretch after this phase! 

The goal for the recovery phase is to get your heart rate down and give your body time to recover enough to prepare for the next sprint.  As you progress through the intervals you may feel you need more recovery time in each set.  That is okay, take and extra: 30 seconds or minute. 

Depending on the time you have and your fitness level you can choose to perform one main set or more.  If you are just beginning start with one and work on progressing to two, three and so on.  If you have a good fitness base start with two or more and work on increasing your speed during the sprints.

I actually did this workout today, running (in 30mph wind) and it felt great!  The wind added an extra challenge, especially during the sprint parts when the wind was in my face, however, I felt so accomplished once I was done!  So give it a try and push you body and fitness to the next level!

b.

Smart Java

Do you ever just cringe after paying an outrageous price for your favorite latte treat at a coffee shop?  I know I do.  Whether you get your coffee fix daily or occasionally, the cost quickly adds up to a significant amount!  In addition to the financial costs, these tasty coffee treats are typically full of extra sugar, fat and calories that are not so good for us on a daily basis.  The average coffee drink is around $3 and 250 calories, depending on what drink it is and the size.  Gross!

Now, do I think you should never have your most favorite latte or macchiato ever again?  The answer is no.  Treat yourself occasionally and enjoy every sip you take!  There are many other ways to make your coffee selections healthier even if you choose to order a drink from the menu.  Some of these include,

           

            *Substitute whole milk for low-fat or non-fat milk

            *Try sugar free syrup flavors or ask for half the amount of full sugar syrup

            *Order a smaller size

For me personally, coffee is one of the best parts of my morning routine because it wakes me up and tastes pretty darn good!  Most days I will take the time to brew coffee at home, splash a little soy milk in and enjoy it with breakfast.  Some day’s, coffee even becomes the best part of my afternoon if I need a little pick me up or a hot drink in my belly.  There are days, however, I don’t have time; don’t have coffee; or simply want to have someone else make coffee for me.  This is where I have become creative on saving money and calories and still feeling like I am having a decadent drink.

Lately, most coffee shops have added extras to their creamer bar.  There are now options such as low fat milk, raw sugar, chocolate, cinnamon and nutmeg powders and some even provide soymilk.   And all these add-ins are free! If soy is not available at the bar, most baristas will add a splash into your coffee at no extra charge.  If you like mochas, order black coffee, splash in some milk or creamer and sprinkle in the chocolate powder and voila! You have mocha drink and you only paid for the coffee (plus you saved a ton of calories)!

The next time you are out and about and decide it is time for an indulgent latte, cappuccino or even a plain coffee, try this idea out.  This drink, inspired by Paul, (my boyfriends dad), is so satisfying!  One evening before he and I went to a hockey game this is what he ordered and I got the same just to try it, and turns out I love it and it is my new favorite way to drink coffee! 

Paul Baxter Coffee

Black coffee

Splash of soymilk

Cinnamon

Splash of raw sugar (not even the whole packet gives it enough of a sweet taste)

Coffee Cheers!           

b.

Set goals, achieve them, and feel great!

I love helping people achieve their goals, especially when they are fitness related!  About a year ago my friend Kelly set a goal to run a 10k.  I had the privilege of running with Kelly in her first 10k ever and I can honestly say the experience was just as rewarding for me as it was for her.

I encourage everyone to set a fitness goal, something that will challenge you and in the end give you a sense of accomplishment.  Below is the journey Kelly took to run her first 10k and her motivation to keep going.  My hope is that this story will motivate you to set goals of your own, achieve them, and be proud of yourself! 

b.

I started running because I thought I couldn’t. In high school, I dreaded the days we tested for the mile run. I would start out running but always ended up walking. I was the one coughing, red faced, and breathing hard.  Once, when I was a senior in high school, I thought I would make an effort at training for the mile. I wanted to run a mile and do it under the time required for “presidential”, the goal for physically fit students. However, bronchitis and probably a lot of self-doubt kept me from accomplishing that goal.

Last year, ten years after setting that goal, I finally decided that I would revisit my aspiration to run a mile under 8:15. I never thought about 5Ks or marathons. (I didn’t know how long a “k” was, let alone a 5K). Those were things for runners, which I, of course, was not.

I began running at the gym. Or more like run/walking at the gym, until that became running a half-mile, and then running a mile. And while I was at it, I did it just under 8:15. I was excited that I had achieved the goal of my youth but I also discovered that I actually enjoyed running. This led to new goals- what was one more mile? “Guess who just ran two miles straight?” I would text my boyfriend, Nick.

Around this time, I shared my new love of running with a classmate, Bridget, who was already an accomplished runner. She became my go-to person for running questions- shoes, pain, recovery, how long is a 5K (3.1 miles in case you’re wondering), those kinds of things.  I have to admit that I was intimidated by the idea of running with another person. Running with someone else meant acknowledging I was new and slow, and maybe I’d have to run faster! However, I put those insecurities aside and began to run with Bridget. Soon, we decided to run a race together, so my new goal became a 10K race. Five months after I couldn’t run a mile, I found myself lined up with Bridget, getting ready to run 6.2 of them. This would be a new achievement: running my longest distance yet and do it on record at a race. (My secret goals were to run the entire thing and not be last.)  I am proud to say that I achieved every goal that day. Bridget was there with me every step of the way and she supported me through the dry-air induced bloody nose and final uphill push. (And she wasn’t embarrassed when I dumped a cup of cold water on my head, leading to great post-race photos.) Running a 10K was amazing and I was hooked.  Of course, the natural progression was to set a new, bigger goal: a half-marathon (13.1 miles!).

Now I have to say, I never understood the appeal of running a half-marathon or a marathon, but after running the 10K, I wanted another goal. So, I began to train for a half-marathon and in September, I ran the Two Bear Half-Marathon in Whitefish. The only goal this time was to finish it. I ran for two hours and six minutes straight and crossed the finish line in a frenzy of emotion, simultaneously joyous and exhausted. “Guess who just finished a half-marathon!?” That’s right, the same girl who could barely run a mile.

Running encouraged me to become more confident in my abilities and myself. My next goal? The next natural progression- a full 26.2-mile marathon, a distance I never dreamed I could cover with my own two legs but with patience, training, and confidence, I know I will achieve it. 

It's Not About the Weight

It can make you ecstatic, sad, or irritated.  It can cause you to feel guilt, stress, and even take over your rational feelings of self-worth.  This ‘it’ is a meaningless numerical number; ‘it’ is your weight.  Weight is exactly what it looks like on a scale.  It is just a number.  Sometimes, that number is on a digital scale, medical scale or mechanical scale.  Regardless of the method used, the outcome is still the same, it is your weight and it is just a number.

Why do we let this number dictate so much of us?  It can make or break our mood, day, month and even phases in our lives.  Dwelling on weight is something we have all done and something many of us will continue to do, unless we learn to let it go.  Stop letting the meaningless number on the scale dictate how you feel and how you act day in a day out.  More important, stop letting your weight predict how healthy you think you are!

In 2005 when I was a junior in college, I spent way too much time thinking about my weight.  Honestly, it consumed me and was a phase of my life that lasted much to long.  It was also a phase that did not go away over night.  I have had to work hard to adjust my thinking pattern regarding that stupid number called weight, and have had to teach myself to let it go.  And, I must say, life is so much more stress free not having that thought constantly in my head!  I have learned there are a million more exciting things in life to think about instead of how much I weigh and have found that I am happier person because of this.

Weight, in my opinion, is the absolute worst predictor of health.  However, there are circumstances where higher weight ranges may pose health risks, but in the end there are other crucial factors that are much more important when it comes to overall health.   What is more important is how you are treating your body and how your body feels.  Engaging your body in exercise and movement can do wonders for your physical, mental and emotional health.  Exercise stimulates your body causing the release of endorphins.  This release of endorphins naturally puts you in a more positive mood and feeling great about yourself.  Another important factor in this equation is nutrition.  Putting quality food into your body will lead it to perform and feel better.  Who has ever felt upbeat and great about their body after eating excessively processed food?  Not me, and I am sure others have had the same experience.  Filling up on quality nutrients naturally makes us feel good both mentally and physically.  Keep this equation simple and it will make sense.  Move your body, eat properly and think positively about yourself and where you are today.  If your body has extra weight to lose, that will come in time and if not, let it go and place your energy and focus elsewhere.

Now that I am off my opinionated soapbox regarding weight, my advice is this; listen to your body, focus on achieving the highest level of health possible.  Set fitness goals, achieve them and sweat a lot along the way.  Feel good about your achievements and use the power of your mind to think positively about yourself.  And the next time that stupid number starts to creep into your mind, tell it to piss off and go sweat some more!

b.

Salsa Sweet Potato

March is National Nutrition month, so I thought to myself, what a great reason to start the month with a yummy recipe blog!   I personally love cooking, especially trying out new recipes and would like to share one that I discovered about two years ago.  I no longer follow the original recipe published on www.eatingwell.com website, but would like to give proper credit as to where this idea came from.

I call my version the ‘Salsa Sweet Potato’.  The ingredients are simple, cheap and packed full of clean, quality nutrients that are good for your body.  Depending on how you choose to cook the sweet potato, time of preparation can be as quick as 20 minutes, or as long as 1 hour.  The following explains ingredients and preparation for 1 serving, however, feel free to adjust ingredient quantity as you see fit.

Ingredients

1 medium sweet potato

3 tbsp black beans

½ roma tomato, chopped

3 tbsp peppers (green, red or yellow)

2-4 cilantro leaves, chopped

salt and pepper to taste

Preparation

Use a fork to prick holes in sweet potato, microwave on high 10 or so minutes until tender.  You may also bake at 425 F for an about an hour.

Mix tomato, black beans, peppers and cilantro in a bowl, season with salt and pepper to taste.

Cut sweet potato in half lengthwise and top with tomato-black bean mixture.

Top with low-fat sour cream or slices avocado.

Enjoy!

b.

Nutrient Bonus

Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv)

Solid as a Rock!

The plank is one of my all time favorite exercises.  It is simple, challenging, requires no equipment, and therefore, can be done pretty much anywhere and anytime.  What makes the plank even more amazing is that it works the whole entire body in just one move!  Below are step-by-step instructions on how to successfully execute this exercise.

• ·      Begin lying face down on the floor or on an exercise mat
• ·      Lift yourself upward, coming on to your toes and forearms
• ·      Pull your navel inward, tightening you whole abdominal and lower back area
• ·      Squeeze your glutes, quads, and lower body as tight as you can
• ·      Relax your shoulders and pull them away from your ears, focusing on contracting your shoulder blades down to you mid-back area
• ·      Pull your abdominals in even farther
• ·      Now that your whole body is in a straight line and as tight as it can be, remember to breath and focus your mind into the pose (if your muscles start to shake, this is okay, it just means they are working!)
• ·      Hold for 30-60 seconds and repeat 3-5 times

If you are looking to add additional challenge to this move try the following;

• ·      Lift your hips to the ceiling, hold for a few seconds, then come back down to the original plank position
• ·      Raise one leg off the floor, hold for a few seconds, and then switch to the other leg.  Repeat 10 times each leg.
• ·      Bring your left knee into your chest contracting your abdominals, extend your leg back out and switch to the right.  Repeat 10 times each leg.

 Things to keep in mind;

• ·      While in plank, make sure your low back does not start to sag towards the floor, if this happens, lift your hips higher and contract your abs in as tight as you can.  You can also drop down to your knees for additional support, remember to keep your core straight and contracted.
• ·      Avoid strain in your neck and shoulders by making a conscious effort to pull your shoulders down away from your ears.
• ·      Always, always remember to breath, even when the pose becomes more challenging, continuing to breath will help you through.

Get rid of the Guilt!

Last week I had the opportunity to attend a ‘Go Red for Women’ luncheon in Billings, MT.  I have always heard about the event, but never attended, so I was actually pretty excited to have the opportunity and see what it was all about.  It ended up being a fun little event and a great way to network with other women in the community.  During our lunch, Dayle Hayes, a local registered dietician, writer and motivational speaker gave the keynote speech.  Her message instantly caught my attention, enough so, I actually put my fork down and just listened.  Now, obviously the purpose of this event was to promote heart heath among women, so naturally the presentation was on health.  But, Dayle addressed another component of health we often overlook or fail to even recognize and acknowledge with in ourselves.  The component she spoke of was the guilt we put on ourselves regarding the choices we make, specifically when it comes to food and exercise.  And if you don’t already know this, guilt leads to stress and too much stress can be very unhealthy.

I will honestly admit myself; I have put masses of guilt on my conscious when it comes down to the food or exercise choices I have made day in and day out.  This is actually something I have personally been focusing on improving in my life the past few years.  As women, we seem to put more guilt on ourselves revolving around food and exercise compared to men.  Why is that?  Why do we care so damn much about this unadorned part of life?  And the worst part of all this is, as we increasingly place guilt on ourselves we naturally make even poorer food and exercise choices.  So the solution seems pretty simple right?  Get rid of the guilt!

Ha!  If it were that easy I would not be writing on this topic.  However, reality is, it is not that simple.  Therefore, those of you who choose to read on are making the choice to put forth effort to change, or at minimum think about change. 

So now you are probably thinking, “Okay, Bridget, where do I start”?  And my answer is, start today, start now and start this second.  At your next meal, wherever and whenever that may be, make the healthiest choice you can, eat slowly and stop when you are comfortably full.  Now, when I say ‘healthy’ I don’t mean choosing foods that don’t appeal or taste good to you, instead I mean eat a reasonable portion of food you are hungry for.  If that happens to be pizza, a burger or pasta (foods we sometimes think are not healthy) so be it.  Eat a realistic portion, don’t over think it, second guess your choice or start the mind game that you should have eaten a salad or just protein, or blah, blah, blah.  Allow yourself to enjoy rich tasting foods that you love without guilt or regrets.  Your life will be so much easier and you can free your mind to think of the positive things in life rather than wasting time and energy thinking what you should have eaten.  Make sense? 

With that said I am not telling you to go out each day and night and indulge in high fat foods like pizza and burgers.  This is not realistic.  Instead, I am encouraging you to listen to your body.  When you crave these foods, allow yourself to eat them in small portions. And the rest of the time, try to eat as many fruits, vegetables, whole grains and lean protein you can to give your body the essential nutrients it needs to be healthy and function.  Think of it this way, your skin and hair will not be youthful and shinny if you over indulge at every meal, every day.  However, you will look youthful as ever if you indulge occasionally and satisfying your body with nutrients the rest of the time.  Your body will probably even feel more youthful!

This same principle can be applied to daily activity and exercise.  There will be days when you will not have the time, equipment or energy to be active.  That is okay.  Instead of dwelling what you cannot or did not do, think about how you will be active the next day, or even the rest of the week or weekend.

When your mind starts to wander into the guilt zone, remember, move forward, get over it and focus on the future. You can’t change the past, but you sure have a choice in the present and future.  So move forward and find happiness, celebrate your heart and your health.  Most importantly, get rid of the guilt!

b.

Take Good Care of Yourself

It’s funny how those seemingly simplistic Dove Dark Chocolate messages stick with you isn’t’ it?  I will admit, I do have a soft spot for dark chocolate. And am not going to turn down any opportunity to open the delicate foil wrapper; not only to indulge in delicious chocolate, but to read the inspirational message that is inside.  Tonight’s message just happened to be catchy and significant enough to make me stop and think.  ‘Take good care of yourself’.  That leads me to ask you, how did you take care of yourself today?  Did you exercise?  Choose healthy options at meal and snack times?  Take a few moments of silence and reflection, and/or give your body the rest it needs?

 I want to share with you how I took care of myself today.  I did exercise today; 50 minutes of cardio split between an elliptical machine and a run walk on the treadmill at the gym.  After sweating up a storm, I took 15 minutes to stretch and cool down, (very important both physically and mentally).  I also ate very healthy today and was proud of myself.  My breakfast was plain Greek yogurt with almonds, flax, cinnamon, honey and dried plums.  Morning snack was an apple.  Lunch was leftover piece of tilapia with peas and carrots, sprinkled with pesto vinaigrette.  Afternoon snack was 1 serving of multi grain Wheat Thins.  Dinner was roasted vegetables, couscous and beans (black and garbanzo), and a glass of red wine.  And dessert was (obviously) 3 pieces of Dove Dark Chocolate.

So, there you have it, how I, Bridget, took care of myself today!   The neat thing about my philosophy is that I do not expect ANYONE to have an identical day to mine.  Maybe you exercised more than me, maybe you did not exercise because your body needed to rest.  Maybe you had a breakfast or lunch meeting and you could not control what your food options were, but you made the best choices given your situation.  And, at the end of the day, that is what counts.  You do not have to be perfect, I am not perfect myself, and would never expect that of anyone, especially those who are trying to adopt and formulate their own healthy changes.

I hope this post leaves you with motivation and insight on how you CAN take good care of yourself.  Below I will share my dinner recipe with you.  I do want to note, there is no animal protein included in this meal, however, I want to state that I do incorporate animal protein into a majority of my meals, tonight just happen to be a night where animal protein was not convenient for me.

Take Care of Yourself Dinner

Oven Roasted Vegetables with Couscous and Beans

Broccoli, Mushrooms, Peppers, Garlic and Onions (or any other vegetables of your choice.  You also choose the quantity, as leftover veggies make great quick meal options)

Couscous (prepared by bulk recipe or by box purchased from the grocery store)

*Whole grain couscous is a better option

Beans (I chose a combination of garbanzo and black beans.  You may also choose to use bulk or canned beans)

Cut vegetables as desired, place on baking pan and drizzle with extra virgin olive oil, place in oven for 20ish minutes at 300 F (temperature and time may vary depending on your oven)

Cook couscous as directed

Using a dinner plate or bowl, scoop ½ to 1 cup couscous and same serving of beans.  Top with vegetables.  Optional parmesan cheese to sprinkle on top, Enjoy!

Another option is to omit beans and serve vegetables and couscous as a side to a lean protein (i.e chicken, fish or lean beef)

Enjoy and take good care of yourself!

b.

What is health?

My passion has always been to help others live a healthier lifestyle.  I love working with people and feel significantly rewarded when I can help people change their life.

Coming from a strong sport and physical fitness background I had a very black and white thinking pattern when defining 'health'.  During my graduate work, my definition of 'health' started to shift.  I started to realize that 'health' is just not about physical fitness; it actually includes a multitude of dimensions including emotional, mental, spiritual health and many others!  And if one of these dimensions is out of whack than the other areas will never function at 100% either!

I now have a very open mind when I think about what it means to be healthy.  The good thing is that there is not a cookie cutter form out there that everyone has to fit in!  Everyone will have his or her own unique journey while finding and practicing a healthy lifestyle!

My hope is that this blog will help motivate those who are looking to achieve optimal health and improve their quality of life.  Since my passion lies in physical fitness, most of my motivation and advice will revolve around this topic area.  However, my goal is to expand beyond this and provide motivation in other areas of health, and prove to you how physical fitness and movement can boost and improve your overall health and happiness!

Cheers to starting your journey to a healthier lifestyle!

b.