Recipe Post: Sloppy J.J.'s

This is a favorite of mine because it's soooo easy.

It is my own creation--hence the name "Sloppy J.J.'s". They are a vegetarian version of Sloppy Joe's (and I bet you could fool some carnivores with the recipe).

1. Set alarm ten minutes early. Get up and chop up a green pepper and half an onion (full one if you really like onions). If you want more spice you could throw in a jalapeno or habanero pepper.
2. Turn your crockpot on high. Put a little olive oil in the bottom. Dump in the green pepper and onions.
3. Go take your shower.
4. Come back to the crockpot, and turn it down to low.
5. Dump in a bag of veggie crumbles of some sort. My favorites are Trader Joe's meatless meatballs or Quorn's crumbles (great if you have a soy allergy). You can also sneak in some other veggies. For example--carrots, tomatoes. You can even chop up some spinach and toss it in about 5-10 minutes before you want to eat it. The kids will never notice.
6. Dump in a jar of your favorite BBQ sauce (I try to find ones with fairly wholesome ingredients (not too much sugar or too much sodium). I like the ones with some mustard in them.
7. Put the cover on the crockpot and go to work.
8. Come home. Dinner is ready.
9. Have some wholesome, natural, multi-grain buns ready for your feast.

It's Time To Take Charge of Your Life (Or, Rants of a Frustrated Trainer)

First let me state that this blog is the product of a frustrating day, so if it offends, I apologize in advance. That is not its purpose.

For just over a year now, I have been back in the fitness business full-time. I did it once before, but gave it up because I needed health insurance and the ability to pay my bills. This time around I am blessed to have the support of my wonderful husband--and his good job. Believe me, without both, I would not be able to pursue this career. And perhaps you're asking why I do this--I have a master's degree in journalism for goodness sakes--and plenty of work experience. I could be making quite a bit more money if I just took another public relations job. I do it because it's the one career thus far in my life that I feel passion for. Some people become doctors or firemen or police officers so that they can help people. I want to help people live healthier lives. And, I want to save my own sanity by having a job where I'm active every day. Each time I go back to a desk job, I feel I'm slowly killing myself--mentally, emotionally, and physically.

But helping is where the frustration lies, because you can't help people who do not want to be helped.

I'm an Ohioan born and raised; however, I spent over ten years living in the Washington, D.C. area and two years living in California (about 65 miles north of L.A.). Maybe it's regional angst I'm dealing with right now (and I welcome your comments and opinions on this). Because Ohio is the first place I've lived where one seems to be condemned for trying to live a healthy life...where I am actually insulted--probably on a weekly basis--for living a healthy, holistic vegetarian (plus fish) lifestyle. Yet I hear it constantly--and most often from those who claim to love me. It's beyond comprehension to me--how people actually encourage you to be unhealthy here. Restaurant billboards proudly boast that this week's special is "Deep Fried Battered Bacon," and that they specialize in "down home country cooking".

Okay, I understand tradition. I understand that people like to eat food that tastes good. What frustrates me is that these same people complain (to me, on Facebook, to their friends) that they are overweight, in bad health, fatigued, on too many meds....the list goes on. On one night they post about their delicious dinner of fried chicken, mayonnaise-laden salad, cake and beer. The next day they post about their lack of weight loss or cholesterol problems. Or they post about how they lack the time to workout or get to the gym, and then later update us on their favorite T.V. show.

People, it is time to take control of your lives! If you are not happy with the way you feel or look, do something about it. I'm not talking about drastic changes. Start small. Eat red meat one less time a week. Eat vegetarian or fish one more time a week. Cut out some processed foods. Bake instead of fry. Cut out a soda a day. Cut out a cigarette a day (it's a start!). Schedule fifteen minutes a day of exercise (it's better than no exercise). Use that fifteen minutes and walk around the block. Take the kids! Please don't tell me you don't have fifteen spare minutes in your day (if you do, I'll bet you I can find that fifteen minutes for you).

Today I offered (through a local rec. center) a very reasonably priced bootcamp at 6am (much cheaper than the ones you see in the big cities). The early time is meant to offer people an exercise option before heading to work--before the day gets busy. Not one single person attended.

At lunchtime I provided a wellness seminar to a local corporation. While I was paid for providing it, it was offered free of charge to employees. Again, not one person showed up. I have given away personal training as door prizes, offered free sessions to introduce myself to a new gym, and held drawings so people can win free sessions--and people have not taken advantage of any of these things. I can't seem to give away fitness for free! Again, it seems to be regional because I never had this experience in D.C. or California. When you offered free sessions at the gym, they were snatched up within seconds. Being vegetarian in either place was commonplace. Recently, when we visited Asheville, NC (one of my favorite places) we ate at a different vegetarian restaurant each night.

Ohio, this is a call to action to you. In 2010 you were named the 13th most obese state in the U.S. Change your mindset. Don't condemn a healthy lifestyle, embrace it. Retrain your mind about what food tastes good. You might be surprised at how much you like pure, unprocessed, fresh food that's not fried. Make time to exercise--even if it's only fifteen minutes to start. Once you start feeling better, you'll make more time for it. Involve your children in a healthy lifestyle now. Don't let them repeat the unhealthy habits you grew up with. Now is the time.

This is not a blog about vanity...about losing weight so you look good. It's a blog about saving your life. It's a blog about feeling healthy, energetic and strong. You are the only one who has the power to make the changes. If you don't care about yourself, then care about the people who love you and want you alive--your partner, your children, your friends--your pets!

It's natural to wallow in pity a bit when you feel bad, but there comes a point when you need to suck it up, get up and make some changes.

Recipe Post:: Chili-Glazed Tofu over Asparagus and Rice

I've been slacking on the blog. I actually have two in the works. I'm just having trouble finding the time to sit and write them!

Sorry for the lack of photo. But we ate it before I thought to take a picture!

This recipe is from Cooking Light and it is easy and fantastic!

Ingredients

• 4 cups water
• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice (I replaced boil-in-bag rice with good ol' brown rice. More time consuming, but I feel worth the effort).
• 2 1/4 cups chopped asparagus (about 1 pound)
• 1 tablespoon peanut oil
• 1 tablespoon sugar
• 2 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon bottled minced ginger
• 1 teaspoon hot chili sauce with garlic (such as KA·ME) (We up'd this a bit for more spice)
• 1 pound extrafirm tofu, drained and cut lengthwise into 9 pieces
• 1 teaspoon salt, divided (we always skip the salt)
• 1/4 teaspoon black pepper
• 3/4 cup preshredded carrot (just shredded our own real quick)
• 1 teaspoon dark sesame oil

Preparation

• Bring 4 cups water to a boil in a 2-quart saucepan. Add bag of rice, submerging bag completely in water. Boil 10 minutes. Carefully remove bag from pan, leaving boiling water in pan. Add asparagus to pan; cook 1 minute. Drain.
• While rice cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl. Sprinkle tofu with 1/2 teaspoon salt and pepper. Add tofu to pan; cook 3 minutes on each side or until browned. Add soy sauce mixture; cook 20 seconds, stirring constantly. Remove from heat. Combine rice, asparagus, 1/2 teaspoon salt, carrot, and sesame oil. Serve tofu over rice.

Schedule it!

You keep meaning to get a workout in, but suddenly it's 9pm and you are way too tired. Or, you spend so much time debating whether you should go for a run or lift, that you end up not doing either. There are so many excuses not to exercise! But at some point you have to JUST DO IT!

For me, the easiest way to stick to an exercise plan is to schedule it out. You schedule your meetings, you schedule your doctor's appointments, your grocery shopping...why not your exercise? So I not only schedule my exercise, I schedule exactly what exercises I'll be doing (on most days at least). Better yet, at least two days a week I schedule workouts with my husband, so there's more motivation to do them. If you know by canceling you'll disappoint someone else, you are much more likely to do it!

For example, my exercise time is early in the morning. Mornings are when I have the most energy, and the air seems so much cleaner.

My schedule looks like this (keep in mind, fitness is what I do this for a living and I'm my own boss, so I allow myself time off for exercise):

Monday: Bike sprints and strength train
Tuesday: Early morning trail run with my husband
Wednesday: Distance bike ride and strength train
Thursday: Track Run (sprints and bleachers) with my husband
Friday: Trail run (the trail runs are simply because I find it more enjoyable than running on the road and the hills are good training) and strength train
Saturday: Just make sure we do active activities together--a walk, canoe/kayak, laser tag/etc.)
Sunday: Distance run (building up to a half marathon)

By knowing my assignment for each day, I'm able to do it. It brings out the former student in me. Plus, I see improvements (in performance and body composition) each week--which provides further motivation to keep going.

Your schedule doesn't have to look like the one above. Maybe running and biking aren't your cup of tea. Find the activities you enjoy doing, and schedule them into your weekly agenda.

Isn't your health important enough to deserve a meeting on your calendar?

Confessions of a Non-Shopaholic

I'm a woman, and I don't like to shop. There. I said it. Don't get me wrong...occasionally I get in the mood and splurge on a few things, but not often. Usually, it's when I realize I'm washing the same pair of shorts over and over again because they are the only ones I have that fit right. Or the elastic has come loose in one pair of underwear too many. Of course, then I typically just hop over to Goodwill (for the shorts, not the underwear). I like that I can get shorts for under $4 and that I'm recycling clothes that somebody else didn't want anymore. Plus, when I get them all muddy--which inevitably happens--it's not such a big deal.

There are venues that I don't mind. For example, I love to go to the marathon expos. Running expos are like my Macy's. Or give me a gift certificate to Dick's Sporting Good, Endurance Sports or Gander Mountain. Those are stores I can get into. But when I walk into a Macy's (or any other department store) I feel over-whelmed and anxiety-ridden.

Today I decided to brave it--work on my phobia a bit. I have a Macy's exchange card that I have been holding onto for about three years (I'm surprised they let me use it), and a gift card I've had for over a year. Both had just been sitting there, collecting dust. Crazy right? What woman would not take over $100 in Macy's gift cards and spend them? I kept telling myself that when I got down to my ideal weight, I would go buy something nice with them. Yeah...well...who ever reaches their ideal weight?

This morning I ventured into Macy's with the thought that I needed some new running shorts (again, I've been washing the same pair over and over again). I assumed they'd have various brands (Under Armour, Nike, Champion, etc.). That way I could go to Macy's and still be in my comfort zone. Guess what? Macy's doesn't really carry running clothes. I mean, they have some cute workout clothes...but these are not clothes I would throw on to go for a run. I found one pair of Nike running shorts that cost $45. And even though I had more than that in gift cards, I just couldn't spend $45 on a small piece of black spandex. It just seemed insane (now spending $45 on a good bottle of wine that's gone in a few days--that doesn't bother me. Go figure).

So much for getting much needed new running clothes. Well I was in the store--gift cards in hand--so I decided to browse a bit. And I actually did purchase a few things. I bought running socks! Four pairs! Whoo hoo! I also bought a few shelf-bra tanks for summer (those who know me, know I live in those during the summer months--being not so well-endowed has its advantages). I also bought a really cute pair of summer jammies (Now a jammy store I could get into. I love pajamas), and a very colorful swimsuit cover-up/dress for our vacation this summer. That's progress for me! Of course, it was all on-sale because even with gift cards I go into sticker shock--I mean I do purchase the majority of my clothes at Goodwill.

My gift card still has a balance on it. Do I go back? Try again? Hmmm...maybe Mark and I will get online and look for a nice kitchen appliance.

Beat the Heat While Staying Fit

(This is an article I wrote a few years back, but on a day like today, I felt it deserved a re-post)!

You’ve been waiting all winter to get outside—enjoy the sun and warmth. And now…well…you’ve got it—plenty of heat! The mere thought of spending the day outside in the humidity exhausts you. The urge is to turn on the air conditioning, pick up the remote, a pint of ice cream, and relax.

Despite the urge to chill, there are ways to beat the heat and stay fit all summer long. The most obvious would be to get your cardio (biking, running, roller-blading, etc.) in during the morning or evening hours when heat is not at its peak. Save those prime hours for water sports. Swimming is a fantastic cardio-vascular workout! Just don’t forget your sunscreen. Other “cool” options are renting a kayak or canoe for a day. A hike in the woods will be cooler than a walk in town on the concrete (especially if there’s a nice stream to soak your feet in). And while biking can still be a chore on a hot day, you get a nice breeze!

To all the runners out there…if you’re anything like me, you’ve been waiting months to get off the treadmill and back outside. Now the heat is forcing you back to the machine. If you long for the outdoor run, your best bet, of course, is to run early in the morning or in the evening once the sun has gone down. However, if the only chance you have to catch a run is your lunch hour, you can acclimate yourself to the heat. I still don’t suggest heading out for a hardcore run in the heat of a code red ozone day. But by gradually building up resistance to the heat (and staying hydrated), your body can become somewhat acclimated.

Start out slow and short—ten minutes of running at a slower than normal pace. The next day add another five minutes. After eight or nine days your body should have adjusted enough to tolerate the heat at your normal pace.

No matter what the activity, hydration is key during these hot summer months—not just during activity, but also on a daily basis. And if you are outside building up a sweat, you will want a sports drink to replace all the electrolytes you’re losing.

Light clothing that wicks away moisture is another key to staying cool, along with keeping equipment to a minimum. If you have asthma, skip the runs on bad ozone days and retreat to the air conditioned gym. And always carry your inhaler during outdoor exercise.

When the heat really starts to get you down, just think back to cold, dreary February—when all you could think of were the golden days of summer! So blow-up those water wings and head out to the pool!




Heat-Related Illness

Heat Cramps
Heat cramps are caused by muscle contractions in both the calf or hamstring area. It feels like a severe muscle pull. The cramps are caused by dehydration, high temperatures and lack of physical conditioning. While heat cramps are painful, they are not life threatening. However, ignoring heat cramps can lead to some of the more serious heat related illnesses. Heat cramps can be treated with rest, water and cool air.

Heat Exhaustion
Heat exhaustion is severe exhaustion caused by extreme body heat. Excessive heat and dehydration can cause the body to overreact—raising your body well over 98.6. Symptoms of heat exhaustion include nausea, extreme fatigue, paleness, vomiting, dizziness, lightheadedness, fainting and cool, clammy skin. Heat Exhaustion is more serious the heat cramps and should be addressed immediately. Cool, shady environments, liquids, cool compresses placed on the body and sports drinks are used to treat heat exhaustion. If the body temperature remains elevated after treatment, you should seek medical treatment.

Heat Stroke
Heat Stroke is the most severe of the heat-related illnesses, and needs immediate medical attention! High temperatures, lack of body fluids and overexposure to the elements can all bring about Heat Stroke. Children and elderly people are especially susceptible to the hazards of this heat related illness. The first symptom of heat stroke is red, flushed skin. With heat stroke, a person doesn’t sweat, so medical attention is needed to bring down their body temperature (which can get extremely high). Other symptoms include: seizures, headache, rapid pulse, and unconsciousness.

It Looks Like I'm Here, But I'm Really Over There!

I don't really have a blog post for today. It's a busy day! My brother is getting married, and I'm in the wedding party. But, I am being featured in somebody else's blog. So I thought I would guide you over there. Check out Dietsinreview.com. I go over a workout you can do on travel--even when there's no gym in sight!