Recipe Post: Stovetop Chili (vegetarian)

I have tried many, many vegetarian chili recipes. Most are good, but this one was fantastic. It will become a standard in our household. It has a kick to it, but you could forgo the jalapeno if you're not a fan of spice (however, I think the spice is part of what makes this chili so good). This is another recipe from Good Housekeeping's Vegetarian Meals: Meatless Recipes Everyone Will Love. It's a one-pan meal--which I'm always a fan of.

Prep: ~ 20 minutes
Cook: 35 minutes (we actually left this cooking on the stove while we went for a glass of wine. So it cooked for about an hour with no problem)
Makes about 11 cubs or 6 main-dish servings.

1 tablespoon olive oil
1 medium onion (I like red onions best)
2 tablespoons chili powder
1 tsp ground cumin
1 tsp ground coriander
2 garlic cloves, crushed with garlic press (I always up the garlic. I used three cloves)
1 jalapeno, seeded and minced
1 can whole tomatoes (we always use the sodium-free, organic variety)
1/2 pound green beans, trimmed and cut in half (I didn't measure the beans, just grabbed what looked like a good amount from the produce section)
3 medium sweet potatoes (about 1.5 lbs), peeled and cut into 1.5 inch pieces
1 tsp sugar
2 cups water
2 cans black soybeans or black beans, rinsed and drained
Can be served with sour cream (I used plain yogurt. I typically replace sour cream with plain, low-fat yogurt in recipes)

1. In nonstick 5 or 6 quart dutch oven, heat oil over medium heat until hot. Add onion and cook, stirring occasionally, until tender, about 10 minutes. Add chili powder, cumin, coriander, garlic, and jalapeno; cook, stirring, 1 minute.

2. Add tomatoes with their juice, green beans, sweet potatoes, sugar, and water; heat to boiling over medium-high heat, breaking up tomatoes with side of spoon. Reduce heat to low; cover and simmer, stirring occasionally, until sweet potatoes are tender, about 25 minutes.

3. Add soybeans/black beans and heat through, about 2 minutes longer (we just added the black beans in step #2 with no problems).
Serve with low-fat, plain yogurt.

Each serving: About 275 calories, 14g protein, 45g carbohydrates, 5g total fat (1 sat), 0 mg cholesterol, sodium depends on your canned goods.

Recipe post: Couscous with Garbanzo Beans

I have another recipe post for you. This was a quick, tasty, healthy dish. I post it mainly because it is so quick and easy. And I love a quick and easy healthy recipe! This is another recipe from my Good Housekeeping Vegetarian Meals: Meatless Meals Everyone Will Love book:

1 box couscous with toasted pine nuts (now normally I don't promote cooking out of boxes, but that's part of what makes this dish so easy. I used Near East couscous with toasted pine nuts. You could easily substitute some whole grain couscous and pine nuts)
1/3 cup dark seedless raisins
1 tbsp olive oil
1 medium zucchini, cut lengthwise in half, then crosswise into 1/2-inch thick slices
1 garlic clove, crushed with garlic press (I used two. I love garlic)
3/4 tsp ground cumin
3/4 teaspoon ground coriander
1/8 teaspoon ground red pepper (I used a teaspoon--we like things spicy!)
2 cans of garbanzo beans, rinsed and drain (the organic ones have less sodium)
1/2 cup salad olives, drained, or chipped pimiento-stuffed olives (I don't like olives, so I left these out)
1/4 cup of water

1. Prepare couscous as label directs, except add raisins to cooking water.
2. Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add zucchini and cook, stirring occasionally, 5 minutes. Add garlic, cumin, coriander, and red pepper and cook, stirring, 30 seconds. Add beans, olives, and water and cook, stirring often, until heated through, about 5 minutes.
3. Add cooked couscous to bean mixture and toss gently. Spoon into serving bowl.

Each serving: About 555 calories, 20 grams protein, 101g carbs, 10g total fat (1g saturated), 0 mg cholesterol, 1,110 mg sodium (leaving out the olives will cut both sodium and fat)

Sometimes you need a do-over

Saturday, January 8, 2011

Life doesn't always go according to plan. Sometimes the greatest intentions just don't work out. And there is simply nothing that states you can't take a "do-over."

Tonight, for instance, my husband and I are having a New Year's Eve re-do. For our original New Year's we went to New York for three days of skiing; however, on day #1 I came down with a horrible flu and spent the next three days in bed. So tonight, it's dinner out, champagne at midnight and a re-declaration of my New Year's resolutions. (Since I spent the first week of the new year under the weather, my planned New Year's resolutions have yet to begin). But that's okay!

Rather than just give up on the resolution--figuring we're a week into the new year and I have yet to start them--I'm re-declaring them tonight. My resolutions are as follows:

1.) I will be following a fairly strict half-marathon program that I created myself (for a client). The program requires six days a week of steady exercise--both cardio and strength training.
2.) I will eat a salad at least four times a week (either for lunch or with my dinner) in order to increase my intake of raw vegetables.
3.) I will expand the garden this year, and work harder to preserve (can and freeze) the organic vegetables that come out of it
4.) I will continue to strive to eat pure (no preservatives or chemicals). I may not be perfect, but I will do my best.
5.) I will try to be more content--perhaps even happy--with my 40-year-old body, realizing that I am not in my 20s anymore.

So if you find yourself a week into 2011 and either you've already let your resolutions slide or you never started them--how about a re-do? It's not too late. Only one week has gone by. So go ahead, have your New Year's Eve all over again. Re-energize and re-motivate. Make 2011 your best year yet!

Recipe Post: Moroccan-Spiced Sweet Potato Medley

It's been awhile since I did a recipe post. I guess I haven't had a new recipe worthy of posting lately. But this one definitely is! It was delicious (and nutritious)! This is from Good Housekeeping's Vegetarian Meals: Meatless Recipes Everyone will Love, except I left out the salt and added up'd the red pepper by a 1/4 teaspoon.

Moroccan-Spiced Sweet-Potato Medley

2 teaspoons olive oil
1 medium onion, sliced
2 garlic cloves, crushed with garlic press
1 1/2 teaspoons ground coriander
1 1/2 ground cumin
1/2 teaspoon red pepper
1 1/2 pounds sweet potatoes (about 2 medium potatoes), peeled and cut into 3/4 in pieces.
1 can stewed tomatoes (salt-free)
1 cup bulgur (cracked wheat)
2 1/4 cups water
1 can garbanzo beans, drained and rinsed
1/2 cup dark seedless raisins
1 cup loosely packed fresh cilantro leaves, chopped (I probably put a little more than that in there. I love cilantro)!
Plain, low-fat yogurt (optional)

1. In a nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook, covered, stirring occasionally, until tender and golden, about 8 minutes. Add garlic, coriander, cumin, salt, and ground red pepper and cook, stirring, 1 minute.

2. Add the potatoes, tomatoes, bulgur, and water; heat to boiling over medium-high heat. Reduce heat to medium-low; cover and simmer until potatoes are fork-tender, about 20 minutes. Stir in beans, raisins, and cilantro; heat through. Serve with yogurt if you like.



Each serving: about 525 calories, 16 grams of protein, 109g carbs, 5g total fat (1 saturateed), 0 mg cholesterol.

How about a half?

So, what are your goals for 2011? Did you resolve to kick up your running program? Expand beyond the 5k? Or maybe you'd like to ramp up your overall fitness with a day by day program?

One of my clients has decided she would like to run a half marathon, and she asked me if I would run it with her. Mark and I were planning on doing a Spring half anyway, so I said, "Sure!"

We decided to aim for a May marathon, giving her four full months to train. The Capital City Half Marathon in Columbus fit the bill.

So the reason for this post? Well, I thought maybe you'd like to join us! If not in person, maybe you can cyber train with us!

Below I've posted the training schedule I created for us. Follow along, and let me know how you're doing. If you have any questions, please leave a comment or email me at jj@thefitlife.us

It starts the Monday after New Year's! Happy training!

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Jan	1-mile warm-up run Weights – full body Stretch	30 – min run (int) Abs Stretch	1-mile warm-up run Weights – full body Stretch	30 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	3 – mile run (week 1) 3.5 – mile run (week 2) 4 – mile run (week 3) 4.5 – mile run (week 4)	Rest
Feb	1.5 – mile warm-up run Weights – full body Stretch	35-min run (int) Abs Stretch	1.5 mile warm-up run Weights Stretch	35 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	5 – mile run (week 1) 6 - mile run (week 2) 7 - mile run (week 3) 8 – mile run (week 4)	Rest
March	2 – mile warm-up run Weights – full body Stretch	40 min run (int) Abs Stretch	2 – mile warm-up run Weights Stretch	40 – min run	Warm-up walk (5 min) Weights – upper body, abs Full stretch	9 – mile run (week 1) 10 – mile run (week 2) 11 – mile run (week 3) 12 – mile run (week 4)	Rest
April	1 – mile warm-up run Weights – full body Stretch	45 min run Abs Stretch	1 – mile warm-up run Weights Stretch	45 – min run	Warm-up walk Weights – upper body, abs Full stretch	8 – mile run (week 1) 13 – mile run (week 2) 10 – mile run (week 3) 14 – mile run (week 4) 8 – mile run (week 5)	Rest
May	1 – mile warm-up run Light Weights—especially on legs	30 – min easy run Stretch	1-mile warm-up run Easy weights – no legs	30 – min easy run Stretch	Complete stretch	Race Day!	Celebrate!!!

Do what to my what??

Dry skin brushing. I know it sounds weird (and according to my husband, it looks a bit weird too), but it does a body good!

I had never heard of it before either, but then I started reading about it in one of my holistic health classes, and it intrigued me.

The body has four detoxification systems that help keep you healthy: the kidneys, liver, intestines and skin. The ways the kidneys, liver and intestines get rid of toxins are fairly obvious (we won't get into that right now), but how about the skin? Well, we sweat. That's one way our skin gets rid of toxin in our bodies (and for that reason, I encourage people to exercise without deodorant whenever possible. I realize you don't want all the other gym members to go screaming out of the gym, but if you're running by yourself through the woods, let the sweat flow)!

So, what are the benefits of dry brushing? Dry brushing stimulates the skins which improves circulation and cleanses the lymphatic system. It removes dead skin cells, activates oil glands in the skin (relieving dryness) and (this is what sold me) it's suppose to break-up cellulite and improve muscle tone.

So how does one brush their skin? First you need the right brush. You want one with natural bristles. Nylon bristles will damage your skin. I went to the drug store and picked up one of those bath brushes with the long wooden handles. Then, starting with the bottoms of your feet you gently brush your skin. Work your way up with nice, long strokes toward your heart. Where you have cellulite, spend some extra time and brush in circular motions. After you've gone up the legs, torso and back (ladies, skip the breast area--the skin there is too sensitive), go down the arms (including your hands) and back. Skip the face because if its sensitive skin. The whole process takes less than five minutes and really feels kind of nice! The best times to dry skin brush are before a shower (then follow with moisturizer if you'd like. I recommend an all natural oil) or before exercise (so you can sweat out more of those toxins). I've been doing it two or three times a day (keep in mind I'm a fitness instructor and tend to sweat and shower several times a day).

I'm new to this. I just started dry skin brushing a week ago. I will tell you the immediate benefits I've seen. First, my skin hasn't been nearly as dry. In the winter my skin gets so dry that it itches, and I just want to claw at it. Within two days, my skin was not itchy anymore. My skin has also become very soft. In fact, when I went to get my allergy shot the other day, the nurse told me I had the softest skin she had ever felt (like a baby's butt were her exact words).

I would love to tell you that the cellulite on my thighs has magically disappeared in a week, but I'm afraid I can't do that. But I am hopeful there will be some improvement in that area!

So treat yourself to some dry skin brushing. You deserve to pamper yourself a bit. And this is a quick, inexpensive (my brush cost less than $5) way to treat your body right!

Recipes (a contest of sorts)

I love healthy recipes--especially ones that use a lot of fresh spices (and are easy to prepare). As you know, I've been posting some of my favorite ones as I try them out. Now I want to offer that opportunity to Fit Life fans. In the end, I hope to offer a healthy, online cookbook on the Fit Life, LLC website that categorizes the recipes into "heart healthy," "cholesterol-friendly," "anti-inflammatory," etc.

To start, I just need to start collecting recipes. That's where you come in! I challenge you to send me your favorite healthy recipe to be included in the Fit Life, LLC cookbook. Please include your name, city and state so you can be credited for your recipe. I will leave your actual recipe untouched; however, I may suggest healthy substitutions under your recipes if I know of any (or suggestions to lower salt, cholesterol, processed foods, etc.). If you took your recipe directly from a cookbook, please credit that cookbook when sending your recipe.

I will send either a Fit Life t-shirt or jump rope to the first 15 people who send me healthy recipes (so please be sure to email me your t-shirt size or height if you prefer a jump rope, along with your mailing address).

Recipes can be sent to: jj@thefitlife.us or you can post it as a comment to this blog. As I get more recipes I will start developing an electronic cookbook off my website.

So bring on the recipes! I can't wait to see them!