Food Friday

 Strawberry Rhubarb Crisp

from Swiss Paleo

This week I cam across this recipe from the Swiss Paleo website. I do not follow a pure Paleo diet although when trying to add in more whole foods into my family's foods I am always looking for healthy, cleaner and whole food recipes to try. This one was a winner in our house. My girls loved it as did our dinner guests so I wanted to pass over to all my readers.  

First off, I decided to make individual crisps. I figured having proper portions would be good since there have been times one more bite turns into 3 more, 5 more and then......Yikes!  

Ingredients for the filling:

• 3 cups of rhubarb, diced (this was about 5 long stalks)
• 3 cups strawberries, diced
• zest from one orange
• 4-6 Tablespoons honey (I ended up using 6 Tablespoons of organic raw honey)
• pinch of salt
• 1 teaspoon lemon juice
• 2 Tablespoons arrowroot powder
• 1 serving of Chia seeds (Mila brand is what I use) 

I diced the rhubarb and strawberries and placed into a big bowl. I then added the remaining ingredients for the filling and set aside.

                                 

For the Crisp, I modified the original recipe a bit and used the following. You mix all into a bowl. When you add the butter I found a fork worked great to cut it into the mix.

• 1/4 cup roasted almonds, chopped
• 1/4 cup roasted hazelnuts, chopped
• 3/4 cups almond flour
• 2 Tablespoons coconut flour
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 cup honey
• 3 Tablespoons butter or coconut oil (The recipe called for 4, I cut it down by 1 and I feel I could even go down to 2Tbls for less crumble, although that is the best part:))

I placed the filling mix into the souffle cups/ramekins that I had sprayed with non-stick cooking spray.  I sprinkled the above crisp mix on top of the filling. I baked at 350 degrees for 18 minutes. You could also put it into a pie dish or 8x8 baking dish.  We didn't serve anything on top although it would be delish with one dollop of light whip cream.

YUM!!!  

Prep time was short and easy so gift it a try. It will be worth it....I promise!

Thanks to the Swiss Paleo. Visit their site for me delicious recipe ideas. 

Practicing what I preach

Workout Wednesday

For most in my world, it is an 'Active Recovery' day.  What is Active Recovery you ask, well to me it is the following, thanks to recent article in Medicine & Science in Sports and Exercise. 

Active recovery: refers to engaging in low-intensity exercise after workouts. There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following. 

This week started full force for me. Monday I taught 4 classes, 3 classes on Tuesday and by today I was needing something new and something that challenged my body outside of the norm. By this I mean, I just want to get out and move. Today's Workout Wednesday ended up being an amazing  mountain bike with friends. We headed out along the beautiful trails of Shevlin Park here in Bend, OR, picking up the Mrazek Trail before returning back to our cars. The ride started out tough as my legs were tight, sore and heavy but 2 hours later, and post ride, they are feeling like a million bucks!  The soreness has decreased and the heavy tight muscles upon waking this morning have left my legs feeling like they did on Monday.

Although I am not posting a list of exercises for you to do what I am posting is a message for you to get out and play. Everyone needs a play day and today was mine! 

Tomorrow I am back to my classes and scheduled training runs so until next time...keep moving!

A New Adventure

This week has been the start of a crazy fun adventure. Monday kicked off day 1 of a 5 week fitness camp.  I have classes being offered at 6am, 9am and again at 5:30pm.  That equals about 12 hours of classes a week throwing in a Monday spin class and I wouldn't trade it for the world.  The athletes I am fortunate to train have dedicated themselves to me for the next 5 weeks, in return I am promising them the following:

• Increases strength
• Lose weight and inches and/or increase lean muscle mass
• Increase energy
• Nutritional guidance and support*
• Look and feel their best
• and motivate the heck out of them.  

We plotted out or goals, we talked about expectations and we are off and running!  I am so proud of everyone and hope to post a little insight into the 5 week Bend Adventure Boot Camp for others to see and learn about.   The athletes are from all walks of life and each bring their own goals and motivation to the table. 

Wednesday's are our active recovery days and I always talk about the importance of staying moving and keeping our body's alive everyday.  By 'alive' I mean staying in action, fresh and full of healthy foods and water.  Enjoy your Active Recovery tomorrow and stay posted for more from Bend Adventure Boot Camp. 

Food Friday

Food Friday

Happy Friday everyone!  If you are like me, I love Mexican food and serving up one of my favorite dishes to my family is super easy and is packed with TONS of veggies. This is also a great dish for entertaining and leftovers are even better.

Butternut Squash and Pinto Bean Enchiladas

What you will need:
Casserole dish

Preheat oven to 350 degrees. 

2-4 cups of Pinto Beans: I always make a batch in the crock-pot. They are super easy to make or you can buy them at the store. Just make sure to drain them and give them a little rinse. 

**(Crock Pot Beans)

Soak your beans overnight

Put them in the crock-pot 

cover with vegetable broth and/or water to cover the beans. 

Place a Ham Hock for flavor in the beans or without if you want vegetarian beans. 

Add some S&P, cumin for extra spice. 

Cook on High for 4 hours or Low for 8 hours. 

That is all!  

1 dozen corn tortillas

A bunch of raw spinach

Enchilada sauce (You can go with store bought if you have a good healthy alternative or you can make your own)

Cooked butternut squash (I found fresh squash cubed at Trader Joes and Whole Foods or you can buy it as a whole squash)
Cook the butternut squash until soft, mash with masher/fork.
Once the butternut squash is cooked (you can also do this in advance and use the leftovers for soup)

Spread butternut squash over corn tortilla, add some cooked pinto beans, shred and sprinkle spinach leaves, roll up and place in baking dish. 

Repeat until all tortillas are rolled. 

Top with enchilada sauce and sprinkle with cheese. 

Bake for 20 minutes or until heated through at 350 degrees.
Cool and serve. Top with Cilantro garnish.

These are amazing!  I always serve this with a side of mixed "Super Greens" tossed with chopped mint, avocado, a little citrus slices and a fresh vinegar-ette.  You have all you need here with this super simple dish.  

If you want something non-alcoholic to go along with your Mexican themed meal Try this from my friend Kristen. You can visit her on her FB at Coach KR.  

In the blender: Watermelon, cucumber, mint, MILA, ice, and water. Super refreshing.


Enjoy and let me know how you like them! 

Workout Wednesday

What a difference a day makes!

Yesterday here in Bend, OR it was snowy and cold.  I did spend yesterday on the treadmill running the workout I posted on my FB page and did some internal thinking about all those affected by the horrible Boston Marathon tragedy, it felt good to push hard and give thanks for the day. 

I am not a big fan of indoor workouts as I am so solar powered but yesterday was the perfect day to complete such a focused workout.  It felt great and I left with a smile.

speed work on the machine

 

 

 

 

Today, we couldn't have asked for better weather. I was able to get out with a good friend, Abigail, and go for a much needed run with a friend.  The sunshine, conversations and task of pushing her 30lb daughter up and down the trails and hills of Shevlin park was more fun than I thought as today was a day I just didn't feel like doing much and I almost wanted to bail on our run date.  I am so glad I went as I felt energized after. I am sharing these thoughts as I know there are days when we feel like not working out or we feel the need to run all the errands we can. There are times when a day off does a body good but I knew in my case, I was just feeling lazy.   I always use the rule to give myself 20 minutes of 'trying' and if it still feels awful I stop. Thanks to the motivation of my friend and for our "date" I didn't give up in fact we ended up running an hour!  I have yet to ever stop so I challenge you to do the same.  If you are needing a little push here is a 20 minute blast. Try it and just know you can stop after 20 minutes, but I bet you will surprise yourself:) 

5 min run/jog to warm-up

20 high knees

20 power skips

3 minutes of jog/running

20 burpees

20 mountain climbers

3 minutes of jog/running

20 squat jumps

20 total switch lunge jumps

5 minutes of jog/run

I dare you to STOP now:) 

 

Get moving!!!

Happy Monday

Fashion, Fitness and Fun

I want to start this week off with a bit of a twist. I am still going to talk Fitness, Recipes and all that good stuff  this week but I have been having so much fun accessorizing with my new Stella and Dot Summer line that I couldn't miss the chance to share some of my favorites.

Spicing up a pair of jeans and a white shirt is simple and with all the new colors out, who wouldn't want to play along???

Here are a few of my favorite picks for this week.  I will get back into my workout clothes soon enough so I am taking a moment to play 'dress-up' in some fun clothes. The nail polish however is Essie in the fun color gym dandy.   I can't ever stray too far from the gym:)

Summer Fun

Here is what is posted above: 

Stella and Dot

Signature Hoops
Palm Spring Scarf
Maya Bracelet
Gilded Arrow Bracelet
Chelsea Necklace
The Classic Bag

Mini Delight Candle in White Tea and Fig 

** all above Stella and Dot items can be found here

 Tory Burch Caroline 2 Burlap Flat

 James Perse Contrast Chanel Slub Shirt

AG Destroyed Super Skinny Jeans

Enjoy and get moving!

Food Friday

Although we are on the road on vacation, I couldn't leave my blog readers hanging without posting a favorite recipe.  This is a favorite that has become quite the staple in our house. You can play with so many different flavors adding a twist to every dish or palette.  

Cauliflower Rice

How to make your Cauliflower Rice: 

• Choose a large head of Cauliflower  *Did you know Cauliflower comes in purple, orange and white?
• After washing, cut off stem and break up or crumble into food processor.  Pulse your food processor until it breaks up into what looks like rice. If you don't have a food processor you can always 'grate' the cauliflower so it looks like rice.  Super easy and a great alternative. 

You can mix with so many different flavors, here are a couple of mine: 

• 1 Tbl sesame oil, a dash of low sodium soy sauce, chopped scallions, egg whites, chopped carrots and you have a delicious healthy 'fried rice'  

• Saute' the 'rice' in a dash of olive oil, squeeze some fresh lime, add some fresh cilantro, salt and pepper to taste and you have a great version of the Mexican version of Lime Cilantro rice.  Add with a grilled chicken breast or lean flank steak and fresh vegetables and have your own fiesta!

Go ahead and try it...I promise you will love it! 

If you come across a new flavor or version of your own let me know!  

Bon Appetite!

 

Staying healthy while on Vacation

Day 2-Run

Is it possible? I do have to say that being away this week with the family has been great but I never let the week "off"  become a week "off" of staying healthy and fit.  No mater where we are, there is always time to get out and move, either as a family or for a quick run. Family hikes and playtime on the beach all count as well! 

This week was no exception. I was able to get in 2 runs and 2 strength workouts. The strength workouts did not require a trip to the gym but rather some time, motivation and space to move. I always travel with my TRX (a great investment for on the road or at home) and having body weight alone can make for a killer workout. This is what I did this morning: 

50 quick squats

25 squats with roundhouse kick (alternating legs)

20 dips on a park bench

20 push-ups on a park bench

20 leg up lunges (10 per leg) 

50 mountain climbers

I did the above 2 times after a short run and I was feeling charged for the day.  

Eating is always a challenge but making the "Better of the bad choices" is always my goal. What I mean is if I am going to try something new or go out, I will try to eat a healthy version of what is being offered. Last night we ate a local spot called the Riders Club. If you are even in San Clemente..check them out.  

They had an amazing salad of mixed greens, fresh veggies, grilled chicken and just a sprinkle of bacon. The bacon was my guilty pleasure with dinner. I also enjoyed a St. Bernardus Triple. Yum!  So yes, I may not have eaten 100% clean but I picked my poison with eating a salad (veggies), chicken (protein) bacon (fat) and the beer (well that was just a glass full of yummy empty calories but to have one was a treat.  

Day 4-Run #2

Food Friday

Oven Baked Chicken

Wholesome, Healthy Goodness!

As I am always looking for fun and new recipes for chicken, I came across a favorite new item from my "go-to" for cracker...Mary's Gone Crackers.  They now offer Just The Crumbs, breadcrumbs for baking. I thought I would give it a go and I have to say I am in love. It is just the right amount of crumbs for my Oven Baked Chicken. This is a healthier version of Fried Chicken as you get the crunch without the fat! If you are looking for a great way to add a little sass to your plain old chicken, give it a try. Let me know what you think!

What you will need: 

1.Boneless, skinless chicken breasts (or your favorite pieces)

     I did use Free Range chicken drumsticks for my girls but I took the skin off and they turned out     

     amazing as well. 

2. 1/2 to 1 cup of Mary's Gone Crackers: 'Just The Crumbs'

2. Egg whites (2-3)

3. 1 scoop Chia seed (I use Mila, you can browse my earlier posts about Mila to learn more about it)

4. Coconut Oil Cooking spray

Preheat your oven to 375 degrees

I sprayed my baking dish with the Coconut oil cooking spray. 

I then began by mixing the egg whites and chia together and then the seeds hydrate a bit. I wanted it to be thick. I cut the skin off my drumsticks and cut excess fat off of my boneless/skinless chicken breasts and began dipping the pieces into the egg white mixture.  I would take each piece and press it into the 'Just the Cumbs' making sure all sides were coated.  I placed each piece in the sprayed baking dish, sprinkled a few more crumbs along with a pinch of S+P. I did a tiny drizzle of olive oil over the chicken, you can also opt to use a few sprays of the Coconut Oil Cooking Spray or other alternative.  

I baked the chicken for 35-45 minutes until the chicken was cooked through. I always check my chicken when I bake it as that is one of my biggest fears is eating undercooked chicken. No bueno for anyone involved:) 

I served this with a giant spinach salad topped with Strawberries, dry roasted almonds, a slice of avocado and some fresh corn.  Well frozen had to do for us as we are not quite into the "fresh" season yet here in Bend. 

Ingredients needed

finished goodness!

 Enjoy and let me know how you like it

Egg White Protein Muffins

Egg White Protein Muffins or Pancakes

So last week I started "Food Friday's" but today is a perfect day for me to post my favorite recipe for everyday or on the go as I had a request from a client for new snack ideas.

I used to make these every week and always had a "snack" on hand or I would make them in the mornings as pancakes.  Either way I am sure you will love them!

In a blender, mix the following ingredients: 

12 egg whites (you can add in 2+ yolks)

1 scoop of Mila (Chia seed) 

1 cup oatmeal

1 scoop of egg white protein 

1 cup of fresh pumpkin, applesauce or low sugar preserves or fresh chopped apple, berries, pears etc.

*optional: cinnamon and vanilla to taste

If doing muffins, pour into a muffin pan that has been sprayed with canola oil or coconut oil spray. 

Bake at 350 degree for 35 to 45 minutes. 

If doing pancakes, make them as you would any other pancake. 

top with your favorite topping such as local honey, low sugar preserves, almond butter, or a dash of powdered sugar and enjoy! 

It is a great alternative to other breakfast foods and is a great option for mid-morning or afternoon snacks.

Bon Appetite!