Halloween Weight Loss Tips

Here's the deal : you're probably going to eat some candy this coming week, right?  (Who me?! Yes. I see you with that mini snicker behind your back...)  And you may go to a party with vampire punch and batty amounts of junk food lying in wait (yes. I went there.) image

Here are a few ways to keep Halloween from breaking the bank while still enjoying the fun season ahead:

1. Buy candy for trick-or-treaters that you don't like.  Much less likely to chow the leftovers if you hate Mars Bars. (Nougat = Ew)

2. Eat protein regularly.  At 3 pm, the candy corn on that Secretary's desk is going to look like the answer to World Hunger if you skipped protein at lunch.  Keep your blood sugar level to keep sugar cravings in check.

3. Eat mindfully. Love Reeses? SLOWLY savor every single peanut buttery bite of the mini cup in your hands and give your brain the chance to register that you enjoyed a treat and don't need another.

4. Freeze it.  Keep candy off the counters and in the freezer.  You'll have to go looking for it specifically and eat it slowly if it's in the Siberia of candy jars.

5. Plan ahead.  Decide now how many drinks and what kind of snacks you'd like to have...enjoy them thoroughly...and have some green  veggie juice first thing tomorrow :)

Life isn't about restrictions or diets - it's about making happy balanced choices that leave your body in harmony and your mind at peace.

Spooky way to plan meals after years of calorie counting, isn't it?

Healthy Chai Latte

I LOVE ME SOME FALL. Now that we don't live on the east coast any more, and I don't have to worry about THIS happening in 3 months...

Washington DC Snowpocalypse

I am stoked to pull out sweaters and galoshes and sip some chai tea!

Here's a fun fact ... a Starbucks 16 oz Soy Chai Latte has 230 calories, 42 (FORTY TWO) grams of sugar and a price tag of over $4.00.

Here's a fun alternative ... less than $1... 60 calories... 7 gram of sugar (or less!) ... 

HEALTHY VEGAN CHAI LATTEHealthy Vegan Chai Latte

  • 8 oz Almond Milk (unsweetened if ya got it)
  • 8 oz Boiling Water
  • 2 Chai Tea Bags (I use Good Earth Vanilla Chai)

Chai Tea Spice:

  • 1/4 tsp Cinnamon
  • 1/2 tsp Pumpkin Pie Spice
  • 1/8 tsp NuNaturals Carb Free Stevia Powder

1. Steep chai tea bags in boiling water for 5-8 min (get it good and strong!) and remove tea bags.  Be sure to ponder wise tea bag sayings while it steeps...

good earth tea

2. Whisk chai tea spice into tea and set set aside.

3. In a large measuring cup, heat almond milk, then froth!  You can use a whisk...I used a $1 frother from IKEA that is *awesoooooome*

4. Add milk to tea and sip!

Heirloom Tomato Caprese Salad

We spent 4 days in North Lake Tahoe last week/weekend and enjoyed every moment of celebrating our 2nd wedding anniversary!  We stayed super active kayaking, hiking, and playing American Ninja Warrior at a ropes course in Squaw Valley  :) (We stayed at the Franciscan Lake Lodge in Tahoe Vista and would HIGHLY recommend it!  The owners/staff were amazing, the rooms were beautiful and the private beach was so beautiful!)

Kayaking Lake Tahoe

Enjoyed plenty of "vacation" foods while we were on our trip ... yummy beach food, plenty of wine and breakfast at the Log Cabin Cafe in Kings Beach (Rachel Ray approved!) ... so it's back to keeping lots of veggie-loaded meals and easy protein on hand.

I made this salad before I left ... but can't wait to hit up the Farmer's Market to make another batch!

Chopped Heirloom Tomato Caprese Salad

Heirloom Tomato Salad

(serves 2 ... but I probably ate the whole thing.)

  • 3 Large Heirloom Tomatoes
  • 2 Tbs Extra Virgin Olive Oil
  • 1/4 C Chopped Fresh Basil
  • 1/4 C Fresh Mozzarella Cheese Curds (chopped fresh mozzarella would also work...just got these at the suggestion of the farmers' market lady and they were awesome)

Cut the tomatoes into large pieces toss with oil, basil and cheese.  Chow down!

Here are two of my other favorites right now ... have giant batches whipped up and sitting in the fridge!

Remember... a vacation weekend (away or in your own kitchen) is just that.  You enjoyed it!  It was delicious!  and now it's time to get back to yummy healthy foods.  I said yesterday - and will probably continue to say -

"Fall of the wagon.  Just don't get dragged behind it.  Jump back on and ride even harder."

Patty Pan Squash Tea Cake

Tea and Cake My CSA delivery and my clients’ lovely gardens have been overflowing with patty pan

squash (or – as I knew them as a kid – SPACESHIPS!  Mom used to use toothpicks and raisins to make them into UFOs.  Sister and I ate. that. shi squash. up.  Love me some sneaky vegetable strategy.)

BUT one can only steam so many martian ships before needing some cake!  And so … a series of Patty Pan Recipes to squash your organic produce boredom. (baaaa dum dum… *cymbal crash*)

Patty Pan Tea Cake

*refined sugar-free, vegan option

(Modified from this recipe to fit my highly rigorous culinary standards.  See also: I made it healthier.)

  • 1 cup Organic Whole Wheat Flour
  • 2 tablespoons Flax Meal
  • 2 tsp Baking Powder
  • 1/2 teaspoon Sea Salt
  • 2 Organic Eggs (substitute 2 T of Flax soaked in 6 Tbs water to make vegan)
  • 1/2 cup Raw Honey (substitute 1/2 c Agave Nectar to make vegan)
  • 1 teaspoon Ginger
  • 1/2 teaspoon nutmeg
  • 3/4 cup Coconut Oil
  • 1 teaspoon vanilla
  • 1 1/2 cups Grated Patty Pan Squash
  • 1/2 cup Chopped Walnuts
  • 1/2 cup Craisins

Here’s How

Grated Squash

1 Squeeze grated squash dry with a tea towel before measuring.

2. Whisk together eggs, honey, ginger, nutmeg, oil, flax mixture and vanilla.

3. Stir in flour, baking soda, salt.

4. Fold in squash, walnuts and craisins and pour into a 9 in round cake pan*

5. Bake 20 min or until golden and tooth pick inserted into center of cake comes out dry

6. Cool for ten minutes in pan before cooling completely on wire rack.

 *I tried to get fancy and use my bundt cake pan.  #fail  Use a 9" cake pan.

Enjoy with a cup of Earl Grey tea and know that you've eaten some vegetables!

Winner Winner (and Chicken Dinner!)

Thanks so much all ya'll who entered to win some STEVIAAAA!

In honor of summertime beverages, the winners are Chrystal and Teri, who reminded me just how much I need to make a margarita this weekend!  Shoot me your info by email  and you'll get some NuNaturals Orange and Lemon Stevia to sweeten things up!

And speaking of Margaritas...

I threw some chicken in with this recipe that I stole from Fiesta del Mar since I'm now eating things on two legs  ;)  I totally forgot to take a photo of it before I chowed down, but this it what it looked like the last time, without chikkie.

If you're looking for a quick and easy meal, just saute up the veggies and throw in some pre-cooked chicken.  Bam. Done.  Kettlebell post coming up...

TGIF, kids!  What are your plans for the weekend after just a four day week?!?

Sugar Free Strawberry Lemonade + Stevia Giveaway

UNATURALS STEVIA! I received a bundle from them last year and fell in LOVE with their product. No nasty taste. No funky additives. Just calorie-free, yummy sweetness. This year, they've come out with Lemon and Orange Stevia Drops and - Oh MY - did a strawberry lemonade sound good today as I was driving home, trying to conserve gas by not turning on my A/C in the 86 degree heat...

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Strawberry Mint Quinoa Salad + Almost Southern Mint Iced Tea

We are a part of the amazing San Francisco family that is Farm Fresh to you -- and every week get a big ol' box of mixed veggies and a little fruit.  This week, I was rummaging around in the fridge to make some dinner and landed on some strawberries that I'd let go a liiiiittle too long and the bunch of mint sitting in a bit of water.  20 min later....

Strawberry Mint Quinoa Salad

  • 2 c Cooked Quinoa
  • 1/2 c Diced Strawberries
  • 1/2 c Diced Cucumber, de-seeded
  • 2 Tbs Green Onions, thinly sliced
  • 1/4 c Fresh Mint, chopped fine
  • 2 Tbs Extra Virgin Olive Oil
  • 1/2-1 Tbs White Wine Vinegar

Seriously... just chuck all the veggies in with cooled quinoa and mint, drizzle in the olive oil and add white wine vinegar to taste. You can top it with chicken, eat it by itself or roll it up with some garbanzo beans in lettuce cups... endless options!  I threw some avocado on top of a giant bowl of this hot (well...cold...) mess and realized something was missing.

When I stayed with my Mamaw in Kentucky as a wee one, she always had a giant patch of pepper mint that grew along the back fence.  (She swore it was a weed.  I thought it was gum.)  Mamaw always made HUGE jugs of sun tea on her big wooden deck, sweetened it up Southern Style, and added a few mint sprigs to glass of ice before serving it.  I can't handle "Southern" sweet... but my NuNaturals Stevia got it pretty darn close!

Almost Southern Mint Iced Tea

  • 1 quart boiling water
  • 2 "family sized" Lipton Tea Bags (or 8 regular tea bags)
  • 1 Peppermint Tea Bag
  • Liquid or Powdered Stevia
  • Fresh Mint Sprigs

I make iced tea concentrate because our fridge is dorm-sized despite two adults living here....but I digress... point is: THIS IS CONCENTRATED.  Mix it with an equal amount of water and ice if you value your enamel.

Steep tea bags in boiling water for 10-20 min.  When you can't even see through the tea anymore -- it's done.  Fill a giant ass mason jar halfway with ice and cold water, then fill the rest of the way with tea concentrate.  Add Stevia to taste (8 drops or so for me...) and top with a sprig of mint!!

Sending lots of love for a super happy and minty start to your summer!

Lightened Up Salmon and Asparagus Fritatta

Hey, Team! Spent most of the day yesterday with the husband, celebrating his birthday ... and started it out with a "clean out the fridge" fritatta that kind of made my day.  It was light, spring-y and super easy!

Salmon and Asparagus Fritatta

4 servings

Ingredients

  • 6 Organic eggs
  • 1/4 c Organic half-and-half
  • 6 oz Wild-Caught Salmon Filet, roasted (could also used canned)
  • 1/2 Bunch Asparagus, steamed
  • 2 Green Onions
  • 1/2 Avocado
  • 1/4 C Shredded Gruyere Cheese (optional)
  • Salt and Pepper to taste

Fritatta It:

  1. If your salmon is raw and your asparagus crunchy...cook them.  I was using leftovers... and preheat the oven to 350 degrees.
  2. Whip eggs and half-and-half; pour into a medium skillet coated with non-stick spray and place over low-to-medium heat.
  3. Chop the asparagus into bite sized pieces,  flake the salmon with a fork and chop green onions, then sprinkle evenly into skillet.  Layer sliced avocado on top.
  4. Allow the fritatta to cook over medium heat until the edges are set - about 10 min - sprinkle with cheese, and slide the skillet into the preheated oven.  Cook for 5-10 min more, or until the eggs are puffy and set.
  5. USE A FLIPPING HOT PAD TO TOUCH THE SKILLET.  No matter how many times I remind myself of this, I end up cursing a blue streak because I tried to grab an innocently cool looking skillet handle with my bare hand.
  6. Add salt and pepper to taste.
  7. Slice and serve with extra asparagus or some sweet potato home fries!

I just put cheese on B's half and had mine with some extra asparagus, half a green apple and a cup of french press coffee... and plan on chowing the leftovers for lunch today  :)

Train to Pass the RKC

I recently completed my RKC Level 1 certification and could not be more proud.  It was truly one of the defining weekends of my life and I cannot speak highly enough of the process, the instructors and the experience itself.

I'll write more about the weekend in another post but I want to address how I trained, because  - 3 days of blistered hands aside - the preparation process was an equally clarifying experience for me.

 

1. Find a Teacher/Yoda/Task Master... that meets your particular weakness.

My biggest weaknesses as an athlete are self doubt and lack of consistency.   And I was lucky enough to find someone who put up with exactly ZERO of my "but I can't because..." bullshit and demand consistent training from me.  When I felt weak, I knew someone else thought I was as strong as I acted... and would expect that.  After a one-on-one training session with Tracy Reifkind , my technique cleaned itself up and after 2 weekends of her classes, my attitude followed suit.

2. Develop Confidence and Consistency

Confidence -- The first day in Tracy's weekend swing/snatch class, I realized that no-way, no-how was self-deprecation gonna fly as a means of addressing difficulty.   I learned to shut up and tackle the workout, which made the RKC weekend much more mentally approachable.  Don't give yourself the benefit of the weakness.  Confidence > Panic

Consistency -- She completely changed how I was planning to approach my last 6 weeks of training, by pulling all my heavy snatch training and having me train lighter faster and for longer.   I did a VO2 Max Speed session each week, ramping up to 40 rounds at an 8 snatch cadence, and an endurance session, working up to 2 minutes of continuous snatching per arm.  When I picked up a heavier bell for shorter and slower... BAM.  I finished the snatch test in 4:30 without even a hitch in my giddyup. Consitency > Brutality.

3. Train Heavy.

While I trained heavy swings and fast/long snatches, I completely neglected my grind training.  I got lucky as this cert was relatively low volume, but in all the effort to train up for the snatch test, don't forget to train HEAVY. SKILLFUL. GRINDS. so that you're ready to refine your skills, instead of battling the snatch weight bell on your Get Ups and Squats.

 4. Fuel Well.  Fuel Often.

Before : I'd been eating pretty clean during my training, but the last two days before RKC, I was a freak about eating every 3 hours and getting rid of any and all inefficient fuel sources.   This was no time to waste time digesting wheat/dairy/sugar etc.

During : I wasn't hungry once all weekend, but I ate every 3 hours, minimum. I kept my bag stocked with Larabars because they're easy energy being mostly sugar and long-lasting energy having lots of fat.  Breakfast was MASSIVE amounts of complex carbs and protein and lunch was fruit/veggies/protein/fat to stave off any afternoon food coma or digestive issues (because, let's face it... who wants fatigue or gas when you're doing countless heavy swings?)  When I got home, I ate a crap ton of protein and went immediately to bed.

5. Don't count on a lot of sleep...

Everyone went home the first day saying "DAYAMN, I'm gonna sleep good tonight."  50% of us came back with bags under our eyes.  Could have been performance anxiety...could have been endorphins...could have been sheer excitement, but I averaged 4-5 hours of sleep each night all weekend.  I was exhausted and I STILL trained more effectively and with more conviction than ever before.   (Gonna admit, though, that I nearly burst into tears on the morning of my snatch test when an instructor asked how I was doing... I was effing tired, kids.)  My new mantra when I don't sleep enough is "I've done more on less.... come ON!"

6. Expect a lot.  Absorb a lot.

It wasn't just about the snatch test.  My gut knew I would pass.  I spent the weekend trying to soak up as much Pavel and as much information as my brain could possibly hold.  I took notes in my manual.  I studied my manual and applied what I was learning.  I probably would have absorbed more if I had known to expect such a HUGE amount of knowledge and information.  Mind = Blown.

Fall + Winter 2011 Goals

Summer has come to an end ...

time to set some new goals!

1. Complete EKG Kettlebell Course - November 2011

2. Do some DAMN PULL UPS before 2011 comes to an end! - December 31, 2011

source

3. Lose the last few pounds of excess body fat I've been carrying around  - End of the Year-ish?

 

So far, I hit all my summer goals except for the pull ups, so I'm feeling pretty good!  :)

The Four Hour Body

I started reading Tim Ferris' Four Hour Body after an amazing experience at Girya Kettlebell studios in Palo Alto, CA. Tracy and Mark Reifkind are kind of kettlebell celebrities and I have the amazing opportunity to take classes with them (on the rare Saturday that I'm not teaching boot camp, throwing a baby shower, Yoga-ing for Hope, or out of town... GAH!)

Tracy was featured in the Four Hour Body after losing more than 100 lbs with just 20 min kettlebell workouts a few times per week, paired with a healthy low-glycemic diet and enough wiggle room to keep her sane.  Her workouts are killer and her body is a powerhouse.  She's kinda my hero... right after Jen Meehan.

So after training to run 13.1 miles and gaining 1.5 pounds (LORD HELP ME) I figured it was time for a new approach : Less is more. Less sugar.  Less time in the gym.  Less time in the kitchen.

Enter The Four Hour Body.

Some of this shit is crazy.  Ice baths for fat loss.  Training to live off 2 hours of sleep/day.  A supplement regimen I can't in good faith follow.    But some of it is super applicable and I'm excited!

What I'm taking away from it --

  • Measure your results. I'll be doing weight/body fat percentage + waist / hip measurements each week and (sometimes) doing a photo food journal
  • Remove the Luxury of Choice. I will make huge recipes and eat pretty much the same thing each day to eliminate the chance of an almond butter sandwich for both breakfast and lunch when I'm too tired to think.
  • Eat More Protein. My protein consisted primarily of legumes and nuts - which means that a HUGE portion of my diet was starch and fat.  I'm leaning on eggs, canned salmon and tuna (CHEAP!) and the occasional fish filet for at least 2 meals/day.
  • Limited Grains or Fruit. I'm modifying here.  Tim says no grains or fruit.  I say one bowl of steel cut oats and one piece of fruit per day.
  • Quit Working out So Much. I have dropped my spin + cardio classes and am committing to 3 high-volume swing/snatch workouts = 1 sprint workout per week for cardio, 3 heavy  strength workouts per week and at least 3 yoga sessions.
  • Take a Cheat Day. Based on the concept that no one can eat 100% clean forever and a cheat is going to happen anyway, Tim recommends setting aside one high-calorie "cheat" day to both kick your metabolism up a notch and keep you sane.

So basically, my week will look like this:

Food:

  • breakfast : eggs / beans /greens
  • snack : protein smoothie (sun warrior, berries, flax oil, ice, greens)
  • lunch: fish / veggies
  • snack: protein smoothie (sun warrior, ice, berries, greens)
  • dinner: vegan casserole or stew (e.g. lentil and sweet potato stew) + veggie

Sweat:

  • monday - high volume swing workout + strength day
  • tuesday - power yoga OR functional power workout
  • wednesday - high volume swing workout + strength day
  • thursday - recovery day / power yoga
  • friday - HEAVY strength day
  • saturday - high volume swing workout
  • sunday - rest/recovery day

I'll be sure to report back with results and updates ..  Started following the program half ass the last couple of weeks to see how I felt and my favorite part is the lack of blood sugar swings!  I get hungry - but not shaky, pukey irritated hungry - and I'm not needing naps in the afternoons.

To be  continued...

What's for Lunch?

Southwestern Quinoa Salad!

1 C Cooked Quinoa

1/2 can black beans (rinsed and drained)

1/2 can kidney beans (rinsed and drained)

1/2 C diced red and orange bell peppers

1/4 c diced onion

2 T Chopped Cilantro

1/4 tsp Sea Salt

1/4 tsp Freshly Ground Black Pepper

 

Chill and serve with a side of chopped veggies and Trader Joe's Avocado Hummus!

Stevia Winners, Boot Camp and Needles, Oh My!

Quick post today to announce my winners and some other cool fitness stuff...

Stevia!

Amy and Renee - you guys get free Stevia! Just shoot me your mailing address and I'll get it over to the awesome guys and gals at NuNaturals!

Boot Camp!

Chrome Fit is running at 6-week Saturday Boot Camp in Campbell for wicked cheap!  Sign up with a friend and get 10% off.  Sign up at all and get sweaty.  It's easy, really.

Things I'm Loving

  • This quote from No Meat Athlete: "If you're worried about running into someone you know, for fear that they'll make fun of you, you're probably doing Easy pace just right."

(I'm sort of black and white with exercise.  "Balls to the Wall" or "Recovery Day".  Great for anaerobic work.  Sucky for endurance.)

  • Sweet Potatoes :  Baked.  Mashed.  Microwaved.  Coconut Buttered.
  • Xocai Nuggets. Not sure how I haven't reviewed these guys yet... but they're an anti-inflammatory, chocolate wonder.   Review forthcoming.
  • Google's Priority Inbox. "I will no longer be prey to email overwhelm" ...

What are YOU doing?

This week, I'm officially starting my 12 week 1/2 Marathon Training and seeing an awesome acupuncturist in Willow Glen!

What steps are YOU taking to make your health and fitness goals a reality?

(leave me a comment... there's on Stevia package still available... best answer gets it!)

NuNaturals Stevia Adventures!

So... I figured it makes me a legit blogger when I get sent samples of amazing products to try out and review!

25 bonus points for me!

(Then I didn't blog for like a week. Minus 27 bonus points for me.  Back to illegit blogger and proud of it.)

Anyway...

A bit ago, NuNaturals contacted me and asked if I would be interested in trying NuNaturals Stevia products.  I had been *tolerating* the Stevia aftertaste and figured - "What the kale?  Maybe another brand will be better!"

 

 

And it is.  OH MY. it is.  Don't tell ZenHusband, but I'm having an affair with the bottle of Vanilla Stevia.  and cheating on the Vanilla Stevia with the Cocoa Bean Extract.  Dirty trainer...

Among the list of indiscretions:

  • Vanilla Iced Lattes (NuNaturals Vanilla Stevia)
  • Chocolate "Pudding" (NuNaturals Cocoa Bean Extract)
  • Cookies, Bars, Muffins etc. (NuNaturals Fiber Baking Blend)
  • Black + Mint Iced Tea (Alcohol Free Stevia Drops)

If you know me, you know how much I despite DDT Splenda and death in a pink packet Aspertame.

Rather than a mysterious chemical compound with questionable origins and exit strategies, Stevia is a natural sweetener made from the Stevia rebaudiana Plant.  Much closer to seasoning your soup with a little black pepper than sucking down tea sprinkled with pesticide.

Here's the kick ass part.

NuNaturals is giving 3 (YES, THREE!) ZenPulse readers samples of NuNaturals Stevia to try and love!

(If you read me over at Chrome Fit - there's another giveaway headed in your direction there soon!)

Here's what I need from you (1 entry per point):

1. Leave a comment.  Any friggin comment.  I'm hurting for comments here, people.

2. Join the email list.  (Someday, I'll use it for something amazing) ... then leave another comment that you joined.

3. Like ZenPulse on Facebook.  (I post nifty stuff.  It's worth more than the entry.)  ... then leave YES! another comment.

4. Follow @ZenPulse on Twitter.  (It's a bit more snark than fitness... but who doesn't need sarcasm in their life?) ... you know the drill...

I'll pick a winner on Monday, July 4th with the random number thing-a-jammy in celebration of Independence from Sugar and Crap Sweeteners!!

Hugs and Kettlebell Kisses. -Anne

Summer Protein Tabbouleh

A dearest and darlingest client pointed out the other day that it's time for some summer recipes!  One can only eat sweet potato and lentil chili so far into May, my friends... SO!  I have turned to Martha Stewart and Miss Oh She Glows for inspiration, combining Martha's Tabbouleh with Angela's Protein Salad concept.

Hello, Summer!  Meet Protein!

Chickpea and Quinoa Tabbouleh Salad Serves 2-3 in less than 20 min

  • 1 Small Green Bell Pepper, Diced
  • 1/2 Medium Cucumber, Diced
  • 1/2 Small Sweet Onion, Diced
  • 2 Tbs Fresh Parsley, finely chopped
  • 1 Can Chickpeas, drained + rinsed
  • 1 Cup Cooked Quinoa
  • Juice of 1/2 Lemon
  • Freshly Ground Black Pepper
  • Pinch of Sea Salt

Throw it all together and stir it up while the quinoa is still warm!  Refrigerate and enjoy as a side dish... or a main meal!

 

Also... if you haven't signed up for the email list yet ... DO IT!  Free NuNaturals are at stake!

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SuperSHEro Mushroom Stroganoff!

There are no pictures of this meal because it's UGLY. Like... Shrek's landscape ugly. But holy CRAP is it good! Wasn't even really planning on blogging it - just needed some lunch - but this is sublime, satisfying comfort food for the not-so-meatily inclined.

And given that I wore a cape for most of the day Sunday (it just feels so RIGHT!) - I'm naming it aptly...

 

SuperSHEro Portobella Stroganoff

Serves 1 Hungry Superhero or SuperSHEro

  • 1/2 Tbs Extra Virgin Olive Oil
  • 1/2 Medium Yellow Onion, diced
  • 1 Large, Dense Portobella Mushroom Cap, cut into strips
  • 1/2 C Mushroom Broth
  • 1/4 tsp Sea Salt
  • 3-5 Grinds of Fresh Black Pepper
  • 1/4 C Greek Yogurt (or Tofutti Sour Cream if you want it 100%  vegan)
  • 1/2 C Cooked Quinoa
  1. In a large saute pan, cook onions for 2-4 minutes, or until softened.  Add mushrooms and cook for 3-5 min more, or until mushrooms start to release their liquid.
  2. De-glaze the pan with 1/2 of the broth, scraping brown bits from the bottom of the pan, and simmer for 1 min.  Add remaining liquid and simmer for 10 min.
  3. Stir in greek yogurt and cook for 3-5 min more, adding salt and pepper to taste.
  4. Serve over cooked Quinoa.

THIS KICKS ASS.

Seriously.

Maple Orange Glazed Salmon + Brussel Sprouts

A client graciously gifted me with a HUGE box of oranges a couple weeks ago and a gloriously failed batch of marmalade aside (see also: orange sauce for pound cake) - I have not put them to use!

As I am now back on the fish wagon (boat?) ... what better way than to grace the pink yummy goodness of some Whole Foods Salmon Filets.

Omega-3 Fatty Acids +  Protein + Cancer-Fighting Ninjas ...

Maple Orange Glazed Salmon

+ Brussel Sprouts

*serves two ... unless one isn't super hungry and has the other half of her salmon and brussel sprouts for breakfast the next morning...

Brussel Sprouts

  • 1 lb. Brussel Sprouts
  • 1 T Extra Virgin Olive Oil
  • 1/2 tsp Sea Salt
  • 1/2 tsp Freshly Ground Pepper
  • Zest of 1 Large Orange
  • 1 T Pure Maple Syrup
  1. Preheat your oven to 350.
  2. Toss Brussel Sprouts in Olive Oil, Salt and Pepper.  Roast for 30-35 min or until almost done.
  3. Pull those puppies out of the oven and (in the roasting pan) toss with orange zest and maple syrup.
  4. Turn off heat and return to the oven for 10 min.... meanwhile.  Cook your salmon.

Salmon

  • 1 Tbs Extra Virgin Olive Oil
  • 2, 4-oz Wild Alaskan Salmon Filets (find your most ecologically friendly salmon here!)
  • Juice of 2 Large Oranges (about 1/2 to 3/4 cup)
  • Zest of 1 Large Orange (about 1 tsp)
  • 1 T Pure Maple Syrup
  1. Over medium-high, heat olive oil in a medium saute pan or skillet.
  2. Cook salmon for 5 min/side (turning only once to keep that yummy crust!) or until salmon flakes easily with a fork.  Remove from skillet.
  3. De glaze the pan with 1/2 orange juice, simmer for 1 min.  Little crunchies in the bottom of the pan add flavor. Don't fear them! Add remaining orange juice and maple syrup and allow to reduce by 2/3.
  4. Pour glaze over the top of your salmon and serve with your yummy brussel sprouts!

Clean Up Your Frap

Nothing like a cool, creamy coffee drink in the afternoon, right!? Like your mother always said: Clean up Your Frap!

Lose the Starbucks Sugar Bomb.

Fight the 2:00 slump with protein and hydration instead of a sugar high and a caffeine crash!

Creamy Vanilla Protein Frapp

  • 1/2 C Unsweetened Vanilla Almond Milk
  • 1/2 C Cold Filtered Water
  • 1 Scoop Life's Basics Vanilla Plant Protein (or your favorite vanilla protein ...)
  • 1 Tbs Trader Joe's Decaf Guatemalan Coffee Crystals
  • 4-6 Ice Cubes
  • Guar + Xanthan Gum if needed

Blend it all up!

(If you're at the office and can't take your Vitamix with you... try this little beauty!  Works.  Like. A.  Champ.  Great for early morning office smoothies, too!)

This cool creamy combo will get you premium fuel to the tune of :

154 Calories, 22 g Protein, 9 g Carbs, 3 g sugar, 3 g fat

ON THE OTHER HAND...

Starbucks Caffe Vanilla Frappuccino Will Cost You:

NutritionFactsPerServing (12 fl oz)
Calories 220 CaloriesFromFat 25
% DailyValue
TotalFat 2.5g 4%
SaturatedFat 1.5g 8%
TransFat 0g
Cholesterol 10mg 3%
Sodium 150mg 7%
TotalCarbohydrate 48g 17%
DietaryFiber 0g 0%
Sugars 46g
Protein 3g
Caffeine 65mg