Tag Archives: Fitness

Snack Time!

Since I am the resident foodie and nutrition-nut in many of my friend circles, I am constantly asked about what I eat, where I buy it, and what brands I support. Thus, I figured it was about time I created a post or two in order to answer these questions and provide some sought after recommendations. This post is dedicated to my favorite snacks!

I need my snacks, in fact, I would be extinct without them. Living the active life that I do, I need to eat every 2.5-3.5 hours or I feel like my stomach starts cannibalizing itself and as though my muscles are eroding. And it is at that time I become a major B. So it is best that I always have my nutrient dense and satisfying snacks, like the ones below!

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Fun Yoga Transitions

One of the reasons I love teaching Power Vinyasa Yoga is the creative process of drawing up the sequences I guide my students through. Sequencing a yoga flow is in many ways like choreographing a dance routine; it is a craft that is both artistic and scientific and can end in a beautiful piece of movement. In the modern yoga world where all mindful movement is yoga, there is now more room than ever to experiment and present unique flows to your classes. I like to consider myself a pretty creative sequencer, I am always playing around with unique chains of postures and different transitions between them.

After humbly receiving positive feedback from my students about these sequences, I wanted to take the time and share some of my current favorite transitions I have been utilizing in my own sequences. All teachers are welcome to take these and try them on in your own classes. All home practitioners are welcome to take these and try them on in your own practice.

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Cilantro-Lime Cauliflower Rice

Cauliflower Rice has been a thing for a good minute now, and I have been here for it for all of that minute. To me, plain white and brown rice is really just a vessel to soak up sauce or provide body and bite for another dish it is served alongside. In my opinion, neither colors of rice add anything special to any dish of their own accord, instead, they just add carbs. I have found that cauliflower rice provides that same texturized feel as white or brown rice and acts equally well as a supporting act to other dishes it is served with while also keeping the amount of carbs you are eating low (Disclaimer: carbs are great! You need carbs! They are essential to healthy functioning! But I prefer to get my carbs from other, more exciting sources than plain rice).

Furthermore, in my experiences working with cauliflower-rice, I have found that it has the potential to contribute its own something special to a meal or even stand alone. By its very nature, it seems to soak up flavors more readily, allowing it to act as a real stand-out side or even starring base.

This Cilantro-Lime Cauliflower Rice is one of my favorite ways to turn to this crucirferous vegetable into a gourmet tasting dish. The texture is just that of a crunchy yet chewy rice dish, but with a unique zesty and bright flavor profile. This recipe works as a great accompaniment to any sort of Mexican food: tacos, enchiladas, tequila-lime chicken, etc. It also makes a great base for a taco/burrito bowl style meal. It can even be served chilled as an additional base alongside lettuce in a salad.

This dish is incredibly simple to make, only requiring a few in expensive ingredients. By its very nature, it is also an incredibly healthy dish, full of the nutrition and benefits of cauliflower which include providing large amounts of vitamins, minerals, and fiber, cancer fighting properties, immune and digestive system support and much more. This dish is vegan, gluten-free, and paleo-friendly. It has become a staple recipe in my home, and now I am excited to share it with you!

Cilantro-Lime Cauliflower Rice

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

  • 4 cups cauliflower rice *See Note*
  • 1 tablespoon olive oil
  • ½ medium red onion, diced
  • 2 tablespoons garlic powder
  • Zest and juice of 2 limes
  • ½ cup fresh cilantro, chopped
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Directions:

Heat the olive oil in a large pan over medium heat. Once hot, add the onion, sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Sautee until softened, about 4 minutes. Add the cauliflower rice, sprinkle with garlic powder, remaining salt, and pepper. Mix together and continue cooking, stirring occasionally for another 5 minutes, until the cauliflower goes from bright white to slightly golden. Turn off the heat, add the lime juice, zest, and cilantro. Mix well and serve.

*Note* You can make your own cauliflower rice by taking cauliflower florets from a large head of cauliflower, cutting away as much stem as possible and in 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous. OR you can just buy premade Cauliflower Rice; Trader Joe’s has the best.

 

 

 

Slow Cooker Chicken Adobo

My Slow Cooker, Carlotta, is the best. She makes me all sorts of delicious foods from soups and stews to braises and poaches, she can do it all! One of my favorite dishes that I like to have Carlotta the Slow Cooker whip up is this Chicken Adobo. It is an incredibly simple dish, requiring few ingredients and only minutes of minimal effort to prepare.

It is rich with a flavor profile that is at once lightly spicy and subtly smokey. Additionally, the small shopping list for this recipe makes it quite cost effective.  It is also fit-fam friendly; it is completely gluten and dairy free and low in both fat and sugar. Combine all this with the fact that it is such an absurdly simple recipe to prepare and you will soon find this dish in your regular rotation.

I like to serve my chicken adobo with some zesty Cilantro-Lime Cauliflower Rice and seasonal vegetables or zoodles. You can also shred the slow cooker level tender chicken to incorporate into tacos, enchiladas, or on top of a salad. Once the slow cooker has produced this great main dish for you, the world is yours to do with it as you please!

So whip out your Slow Cooker, name it like me, and get cooking!

Slow Cooker Chicken Adobo

  • Servings: 4-6
  • Difficulty: Easy
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Ingredients:

  • 4-6 boneless, skinless chicken breasts or thighs
  • 1 15 oz can tomato sauce
  • 3-4 chipotle peppers in adobo sauce *see note*
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • 2 pinches salt
  • 1 pinch pepper
  • Cilantro for garnish

Directions:

Lay the chicken pieces at the bottom of the slow cooker. Pour over the tomato sauce. Add in the remaining ingredients. Cook on low for 4 hours or high for 2 hours. Option to shred chicken with forks or serve in whole pieces.

*Chipotle Peppers in Adobo Sauce Note 1* You can find these peppers in small cans in the ethnic foods isle of your local grocery store. See picture below.

*Chipotle Peppers in Adobo Sauce Note 2* The more peppers, the spicier the recipe. The use of 2 is quite mild, the use of 4 is decently spicy but nothing crazy. You pick your level of spice!

 

 

Warrior Yoga Class

Whilst traveling around majestic Scotland this past October and learning more about the country’s rich history, I was once again inspired by the idea of “warrior”. The ancient peoples of Scotland were fearsome warriors who were nearly unbeatable when they united behind a cause and when they felt earnest conviction for a mission. Many other cultures have given history strong warriors as well that have carved pieces of history. The mental image of a powerful warrior, working to defend, to make change, and stopping at nothing to see justice done is riveting, but also thought-provoking. What if we harnessed some of that warrior determination, stamina, energy, and dedicated it towards the causes and missions that are important to us in our lives?

Now, before I go further, let me disclaim that I am not by any means suggesting we should all become traditional warriors like the ones mentioned above; we should practice ahimsa (non-violence) as much as we can –always if we can. What I mean to say, however, is that we could take that same ferocity of a warrior and apply to our individual and group missions in life. We could use that warrior fire to fuel and to manifest change and positivity in our world. Truth be told, we may need to be our most “warrior” selves now more than ever.

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Healthy Food Swaps

Another year, another bunch of resolutions to be healthier! At this time of year, I know that many of you are researching ways in which you can make more healthful, fitness forward decisions. I’ve published several posts to help you with this: “Moderation – Balance – Lifestyle”, “Quick Health Tips”, and “8 Things Fit People Do”. Today, I publish another! This post is all about healthy food swaps; foods you can substitute in for other foods that are on the leaner side. So here we go!

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How to Not Lose It This Thanksgiving

It’s that time of year again, Thanksgiving is upon us and ready to kick off the holiday season! I love Thanksgiving for all that it is: a time to gather with friends and family, practice gratitude for the big and the small, and of course, a time to feast! Thanksgiving is the tastiest of holidays, and I embrace every part of a traditional Thanksgiving meal; and I am definitely not the only one who loves this feast so much.

24304 Betty Crocker's Guide to Your First Thanksgiving

Unfortunately, I have found that many people harbor a great deal of anxiety around this meal because of its nature of being much heavier than we are used to eating on a normal basis. A lot of people feel that the indulgences of a traditional Thanksgiving meal are detrimental to their weight and shape. Furthermore, many people see Thanksgiving as the start of a generally feast and treat heavy season, and that it might be easier to simply give up on trying to maintain healthy weight, shape, and eating practices by indulging from Thanksgiving on through New Year’s, all the while beating up on themselves mentally and emotionally the entire time about any bodily changes that may occur.

I have been someone who has over indulged on Thanksgiving, hated myself for it, then threw in the towel for the rest of the holiday season, continued to over indulge, and treated myself poorly in my mind the entire way. This is not healthy and it truly does not serve anyone. People, we celebrate with food. We should be able to enjoy that food. And there are ways to enjoy that food without undoing our “gains”. I’ve said it before and I’ll say it again, it’s all about moderation. If you can practice moderation in the treats and feasts that arrive with and after Thanksgiving, you can feel fulfilled in partaking in the tasty joys of the season without undoing your shape and treating yourself unkindly for it.

So, I wanted to give you a few tips for “How to Not Lose It This Thanksgiving”; how to not undo your healthy eating completely, how to not undo your shape, and how to not undo your mind by being mean to yourself for enjoying your life!

Give yourself permission to eat and enjoy –

cheers

It’s Thanksgiving. This is a time to indulge a bit, eat more carbs, eat more butter, and the like. Premise yourself to eat these foods and allow yourself to savor and enjoy them. Give yourself permission to be present when eating the meal without worrying about the consequences, because really there are none.

Exercise –

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Try and get some type of movement and sweat in. This will allow your body to use some of the food that you do eat to replenish excess spent calories and to restore your muscles. Plan on the exercising the following day as well to give yourself a burn after you’ve indulged.

Eat Breakfast and Snacks –

frittata

A lot of people make the mistake of starving themselves before Thanksgiving dinner. This is wrong for a couple of reasons: 1. You are going to feel even hungrier when you sit down to eat the feast, so you are probably going to eat even more and 2. Your body goes into starvation mode after not eating for more than 4 hours, so when you do eat at Thanksgiving dinner, it is going to store the excess calories as fat because it is concerned it isn’t going to be fed again for a long time. It is better to have a healthy breakfast and some snacks leading up to the feast so that your metabolism stays active and working. Try my Frittata for a protein and vegetable packed breakfast and snack on vegetables and hummus leading up to dinner.

Have a bit of everything –

Homemade Turkey Thanksgiving Dinner

Make a plate with all the Thanksgiving foods. Don’t avoid anything, don’t overload on anything. Simply serve yourself a few bites worth of each Thanksgiving dish. Then eat slowly and savor each bite for the different flavors that they offer.

Allow yourself some seconds –

seonds

It’s common place to have seconds at Thanksgiving, right? Of course, this can quickly turn into a whole second heavy meal. Rather than filling up your plate again, simply allow yourself 2-3 more bites of 2-3 of your favorites rather than each dish. For example, my favorites are stuffing, yams, and green bean casserole, so I will allow myself 2-3 more bites worth of each of those dishes, but pass on additional turkey, cranberry sauce, potatoes, etc.

Small Slices of Pie –

pie

It isn’t Thanksgiving without pie; you just can’t skip it. And typically, there are 3-4 pies at a Thanksgiving feast. Rather than having a slice of each, have small slices of each so that when you put them all together, it really is just like 1 normal serving slice of pie. This way, you get all the flavors of the different pies, but just the calories of a normal slice.

Hydrate –

Hydrate.gif

Staying hydrated before and after the meal really helps. If you are hydrated before the meal, you are likely to be less hungry and therefore desire to eat less. If you hydrate after the meal, you are helping to combat your body’s reaction to the higher amount of sodium you’ve just in took which will help to minimize bloating.

Give Thanks –

heers.jpg

This is the point of Thanksgiving; we feast and we give thanks. Instead of focusing on the indulgence of the food, focus on why you are sitting down to eat that food and how that food is part of a celebration of recognizing our many blessings. As long as this is the main focus behind your meal, it makes it that much easier to enjoy it and then move on from it peacefully.

So those are my tips for how to not lose it this Thanksgiving! Remember to sip, savor, and enjoy! Happy Thanksgiving my friends!