Recipe Post: Spaghetti squash and snow peas with spicy peanut sauce

Okay, I've been very lax with my blog lately. It's all because of one long blog I've been working on that I'm just not happy with. So here's a delicious recipe post in the meantime! Sorry I didn't take a picture before I ate it!

This is from Robin Robertson's (my cookbook goddess) Carb-Conscious Vegetarian. It is vegan for those interested.

Ingredients:
1/3 cup creamy peanut butter (I used all-natural, no sugar added peanut butter. Only ingredients: peanuts. If you use peanut butter with sugar, obviously the carb count increases)
1 tsp finely chopped garlic (I put in more. I like my garlic...I used three cloves)
3 tablespoons of low-sodium tamari soy sauce
1/3 cup water (I ended up using a 1/2 cup to get the sauce the consistency I wanted)
1 tablespoon rice vinegar
1/2 tsp red pepper flakes (we like our spice...I added at least a full teaspoon, then shook a little more over the finished product. If you don't like spice, this is optional)
1 spaghetti squash
1 cup fresh snow peas
2 tablespoons fresh cilantro, finely chopped (I just realized I totally forgot to add cilantro--which is a huge bummer because I LOVE, LOVE, LOVE cilantro)
1 tablespoon chopped roasted peanuts (optional)

Preheat oven to 370.

In a small bowl or food processor (I used my bullet blender), mix the peanut butter, garlic, tamari, water, vinegar, and red pepper flakes until well blended. Taste to adjust the seasoning. Add more water if necessary to make a smooth and creamy sauce. Set aside.

The cookbook does her squash a little differently than I. I just halve them, dig out the seeds and bake for about 45 minutes to an hour.

Just before serving time, steam the snow peas until just tender--about tender. Use a fork to flake the squash into strands and place the strands in a large bowl. Add the peanut sauce and the snow peas and toss gently to combine. Sprinkle with peanuts.

Enjoy!

Recipe Post: Eggplant Pizzas

So I've been counting the carbs, and so far it's really working for me. But carb-counting and trying to be vegetarian is a tough order. So I'm trying to find some creative recipe to help my ploy.

This is a recipe I found on sparkpeople.com, but I modified it to my liking. Now I won't go so far as to compare an eggplant to a pizza crust, but the toppings do make you feel like you're getting a pizza treat (since pizza definitely isn't a low-carb food).

One eggplant (the fattest one you can find)
Olive oil
Low carb (low sugar) pizza sauce or marinara (We use Mama DiSalvo's for pretty much all our red sauce needs because of its low sodium count)
Some shredded mozzarella
Other toppings of choice (I went with green peppers diced very small and garlic).
Other seasonings (i.e. red pepper flakes)

Cut your eggplants into thin slices (about a 1/2 inch thick)
Brush each side with olive oil and bake them at 425 on a baking sheet for about five minutes each side.

Take them out of the oven and put a teaspoon (or so) of sauce on each one. Add your extra toppings (green peppers, red pepper flakes, garlic, etc.).

Top each round with mozzarella.

Stick them back in the oven until the cheese has melted.

Enjoy!

Recipe Post: Pesto Tofu

I got the idea for this online, but they presented it as a cold dish. I wanted a warm dish. This is super easy and super quick.

1 container of extra firm tofu
1 container of deli pesto (or make your own)
grape or cherry tomatoes
sprinkle of Parmesan.

I'm trying to cut some carbs without adding meat to my diet. And this recipe fit the bill. Super quick and super easy.

Drain the tofu well. I give it a good squeeze (like a tofu hug) and then wrap it in paper towel for awhile. Then slice it horizontally into about 8 slices (about 3/4 inch thick).

Season it with your favorite seasonings. I used Italian seasons along with some Mrs. Dash salt free red pepper seasoning and a little garlic powder (remember I live with the salt Nazi).

Slice up a few handfuls of cherry or grape tomatoes.

Meanwhile, your pesto is in a saucepan on low.

Spray a large frying pan with non-stick spray and lay the tofu on the pan. Sprinkle with seasonings. Saute' (high heat) until browned, then flip. Brown the other side. Divide the tofu on the plates, pour on some pesto. Add the cherry tomatoes, and a little sprinkle of Parmesean. Viola! A quick and easy low-carb meal.

Injuries: When Things Go Bump in Night--or During the Day

Okay, I still have a New Year's blog to put out--and a newsletter--but I have to write these things as the topics spring to my head. Otherwise, I lose them!

For the last three weeks I have been nursing a shoulder injury (and by nursing, I mean I'm still doing pretty much everything I was doing, but a little more carefully and with a lot of pain). I hit a bump at the bottom of a ski hill, fell forward (still not sure how that happened), and landed on my arm. I felt immediate pain through my right shoulder and knew I was in trouble.

Of course, I hoped the injury was minor, so I babied it a bit, had Mark work on it with some Tiger Balm (I even treated myself to a massage to see if she could work it out) and kept up with my daily life. I even went on a week-long ski trip to Colorado with the help of some anti-inflammatories (which I typically don't like to take--but it was a special occasion).

Three weeks passed, and the shoulder was no better. Fearing that I actually tore the rotator cuff, I finally made an appointment with an orthopedic doctor who specializes in shoulders and knees.

My anxiety has been up the last few days (I'm sure my crankiness has too) because I started fearing what a surgery would do to my business. Everything I do during my day is physical--from teaching classes, to running with dogs, to personal training. If I need to take a few weeks--or even a few months off because of a surgery and recovery, my business is in big trouble. There's no sick leave. Classes need subs. I might still be able to work with personal training clients, but I certainly wouldn't be able to spot them properly or demonstrate exercises. And my canine clients will still need to get out for a potty break--if not a run.

The Fit Life, LLC has been alive for about a year and a half now, and it is just now starting to be viable. Just in the last month I feel like I'm actually contributing to my household's finances again. It's been a long haul! And a surgery could put me back to square one!

Okay, it took me awhile, but now I'm finally to the point of this blog: When your livelihood depends on being able to complete physical tasks, do you curtail your life of adventure (your loves, your hobbies) for fear of damaging your career?

This question has been presented to me by others, and during this most recent injury, I asked it to myself.

I would really like to hear your take on this--especially if you too have a physically demanding job.

My own answer to this question is: No. I will not give up the life I love because I risk physical risk to my body. But let me clarify by saying I also don't think I take any crazy risks. I like to ski, but I don't go flying down double black diamonds at break-neck speeds. I enjoy the greens and some blues. I don't go rock climbing without a harness, I train safely for races, etc.

The whole reason I gave up my desk job to do something active was my love of adventure. To deny myself those adventures would be denying one of the most satisfying parts of my life. So it's a risk you take. And let's face it, I could have easily tripped over curb and received this same injury.

When this question was posed to me a few years back, my situation was a little different. I was not married, and I lived in D.C. where the cost of living is really high. A foot surgery (which was the result of an injury that occurred during a trapeze class) knocked me out of commission for awhile. Well, it should have knocked me out of commission for awhile. I actually went back to work the next day because I couldn't afford to take time off (in this business--or when you own a small business--there is no such thing as a sick day or medical leave. You don't work, you don't get paid). I shouldn't have gone back so soon because the foot still bothers me to this day because I rushed my recovery. But my answers remains the same--I'd still take the risk.

My hope is that my active lifestyle will enable me to have a fitness career well into my senior years!

Today I have a little cushion. I'm happily married to a wonderful man who has a good job. So while a surgery would be very frustrating, I wouldn't starve if I had to recover for awhile. And, as much as I don't want to go back to a desk job, I do have a master's degree to fall back on.

So how about you? Would you (or do you) alter your your life outside of work to make sure you are able to physically do your job?

Oh, in case you are wondering, no surgery needed. The doctor said I jammed my humerus into my shoulder cup causing some deep bone bruising and micro-fractures. So I will be dealing with some pain for the next few months (long recovery apparently); however, my only restrictions deal with working with my arms over my head. I'll have to be really careful teaching TRX, but for the most part, my career is safe for now. I just need to keep some ice packs ready!

Healthy Holiday Stocking Stuffers

(Reprint from a few years ago)

Stuff Your Stocking, Not Your Face!

We all know that the days between Thanksgiving and New Year's are filled with rich, delicious temptations. It is, by far, the most common time of the year for weight gain. Below are some healthy and inexpensive stocking stuffers which will help keep off those holiday pounds.

Resistance Bands
Fold it up, put a rubber band around it, and stick it right in that stocking - instead of the chocolate bars! Resistance bands are inexpensive, travel well (they take up very little suitcase space), and you can do a pretty complete workout with them (i.e. stand on the band for bicep curls, tricep extensions and an overhead press).

Jump Rope
Just as small and easy to carry as the resistance bands - and what a great workout. Five steady minutes of jumping rope gives you about the same workout as running a mile - and it is easier on the knees. And with practice you can learn some tricks and show-off for your friends.

Stability Ball
The stability ball is becoming a standard household item. And sure it takes up some room when it's inflated, but deflated it will fit right in that stocking! Stability balls can be used for so many exercises. It can essentially replace a workout bench, but weighs much less. Have you tried replacing your office chair with a ball? You can turn your desk job into a core workout.

Exercise Videos
Find a video to go along with your band, jump rope or ball. It will give you some fresh ideas for exercise.

Energy/Sports bars and gels Are you trying to fill a stocking for the athlete in the family? Instead of the standard sweets, fill it with carb gels and sports/energy bars. While I wouldn't recommend a diet based solely on energy bars, they do provide more nutrients than a candy bar. Or, you could opt for granola bars. Granola is packed with protein. Look for the most natural bars you can find.

Fruit
'Tis the time of year when those wonderful little Clemetine oranges are in season. I could eat those by the dozen! And they smell so good. And there's nothing like topping off a stocking with a big, juicy ruby red grapefruit!

Those funny little stress balls
You know the ones, you squeeze them and they kind of ooze. They really do take your mind off stress and keep your hands busy. They're great for someone who is trying to quit smoking and doesn't know what to do with their hands. And they are working some muscles. And they're fun!

A new ball for Fido
If you have a dog, there's just no excuse not to exercise. They love to go for walks and runs. And a new ball or toy will provide exercise and enjoyment for both of you.

A rockin' new CD or download
Pick something they could dance too. Dancing burns all kinds of calories. And nobody says you have to dance in front of other people. Close your door and boogie!

Hat, gloves and a scarf
So you can enjoy walks all winter long.

A three-day pass to a local gym or a gift certificate for personal training
Has your stocking stuffee been threatening to join a gym, start an exercise routine, or hire a trainer, but it just hasn't happened yet? Why not give them a little boost? Get them a gift certificate to get the ball rolling. When they've used it all up, a new healthy habit will be in place. (Maybe you can throw in a massage gift certificate to take care of the sore muscles).

Massage oils, lotions and other bath products
The massage oil will help with the sore muscles you get from all of that holiday exercise. With the other bath products you could put together a ready-to-go bath kit for the gym.

Yoga With a Kick

My husband suggested that a nice addition to my week of teaching cardio and strength training classes might be a nice, relaxing, stress relieving yoga class. So I suggested WE find one to try together.

I'm not a stranger to yoga. My Mom teaches it, and I've taken a few classes in the past. I'm sure they are really good for me. I certainly need the stretch. But rather than relax me, they seem to make me antsy and filled with anxiety. I'm just not use to exercise that doesn't make you sweaty and out of breath.

So I came up with the brilliant idea to try hot yoga. I thought that if I sweat profusely during the class, I would feel like I got a workout--and therefore not feel antsy and anxious (please refer to my earlier blog on being a closet Type A personality). And, sweating rids the body of toxins, and I love the thought of that!

Tonight was our first experience with hot yoga (not to be confused with Bikram Yoga--which is a bit different). Hot yoga is basically a regular flow yoga class taught in a room heated to around 95 degrees.

The yoga center we went to was very welcoming. The light, music, and scent were all very nice and relaxing. The instructor greeted us and was great. She put us (the newcomers) at ease. Assured us that if we were bothered by the heat, it was fine to step out of the room or get a drink of water.

We headed into the room where the class would take place. That's where my anxiety began.

The room was fairly small (easier to get it warm and toasty I'm sure), the class was full, and of course, it was 95 degrees in there. It's a combination that just didn't work for me. But I hoped I would settle in as the class got rolling.

For some reason, over the past few years I have become very heat sensitive. I don't know if it's just because I'm approaching menopause, but I've gone from a Summer person to a Winter person in the last two years. Add to that that I have a very mild case of claustrophobia. Being in a cave for four hours doesn't bother me; however, if I was in a small cave with a lot of people I would have a problem. So the combination of the heat, the small space and the people really had my anxiety up. The final glitch was a woman a few feet away who kept coughing a wet, bronchitis sounding cough. I could just imagine the germs thriving in the heat and multiplying during the class.

I made it through class. A few times I felt my anxiety rise to the point where I almost left the room to get some air. But I talked myself down and continued. And I did enjoy the final relaxation period of the class. I can honestly say that on my own I would never take the time to allow that kind of relaxation. Sure I'll veg on the couch and watch some t.v., but I don't turn the lights low, turn on relaxing music and clear my mind. And my mind definitely needs some clearing.

So I'm glad I tried the class. It's good to try new things--expand your mind. But I just don't think hot yoga is for me. Mark liked it. He loves the heat, and wasn't bothered by any of the things I was (in fact, he accused me of being a germaphobe). Different strokes for different folks!

Hey, I had a good stretch and did some good sweating! But I think next time I'll try a basic yoga class in a nice, big room with lots of space!

(I would be curious to hear from other women in their 40's about the heat issue though. Have you notice that you're becoming more heat sensitive? Let me know!)

A Conversation That Made Me Cringe!

This past weekend Mark and I were sitting at our local wine bar enjoying a glass of red. It's a small, quaint place so it's easy to hear the conversations going on around you--especially when you really start listening! A few feet away at the bar a man and a woman were talking. My guess is that they were in their upper 50's--maybe low 60's. They weren't a couple--more likely friends who hang around in the same circle. Their conversation went something like this (keep in mind my memory is not perfect, but you get the gist):

Woman (while eating some cheese): You know I was at a party with Mike last weekend, and they had this fantastic cheese. I asked him, "Did you try this?" And he said, "No. My doctor said my cholesterol needs to come down, and I don't want to go on medicine, so I'm trying to stay away from things like cheese and eat healthier." I was like, "Really? I just take cholesterol medicine. Life is too short!"

Man: Yeah, I'm on Lipitor. It's amazing how quick that little pill brings your numbers down. But some people can't tolerate it. My wife was on it, but it was starting to cause some liver damage, so she went off. But I seem to tolerate it just fine, so I'm still taking it.

Woman: Yeah, I just don't get it. Why watch what you eat, deprive yourself of all that good food, and do all that exercise when you can just take one little pill everyday? Life is too short for that!

I swear, Mark had to keep me in my seat, because it is this exact attitude that's killing America (literally and financially). It's one of the reasons I have trouble making a living as a fitness professional in Ohio. "Why exercise and eat right when I can solve everything with a little pill?"

And it's an attitude I just don't understand. I would do everything I possibly could to avoid going on cholesterol or blood pressure medication. And any sacrifice or extra exercise would be well worth it.

I think people often believe that if something is government approved (pesticides, medications, processed foods, etc.) it can't possibly harm you. But have you ever read what some of these cholesterol medicines actually do in your body?

Check out this article from Natural News. Here's an excerpt:

Millions of Americans take statin drugs to help lower their cholesterol, making it one of the most popular classes of prescription drugs on the market today, but like most prescription medications, these drugs are often unnecessary, as most Americans could lower their LDL (bad) cholesterol levels simply by changing their diet and lifestyle. However, we live in a world where people are looking for a quick fix, and doctors are eager to recommend "magic pills" to patients with any and all health concerns. The problem with these so-called "magic pills" is that they often end up doing more harm than good. Such is the case with Lipitor, the most popular of the five statin drugs available today...

As it turns out, the side effects mentioned by the ads' unseen spokesperson are just the tip of the iceberg.

Dr. Matthew Budoff, author of "Enhancing Heart Health," writes that cholesterol-lowering drugs like Lipitor "work by inhibiting the enzyme needed to manufacture cholesterol in the liver. However, these drugs also block the manufacture of important nutrients like CoQ10, which has been shown to benefit heart health. The other main drawback of this class of drugs is debilitating muscle pain ... Other side effects, according to the Physicians Desk Reference, include liver problems, nausea, diarrhea, abdominal pain, headaches and skin rash."

Learn more: http://www.naturalnews.com/021397.html#ixzz1dgWdaV2M

Not a believer in natural health (which seems bizarre to me), then check out this report by CBS news.

The choice is, of course, yours. I'm just saying, do some research. Don't just blindly take a medication. Ask your doctor exactly what the medication does. And then do your own research. Make an informed decision. I only take medications when absolutely necessary, and then I still look up everything I can find on it.

A doctor once gave me a prescription for migraines. As an extra bonus, one of the side effects was weight loss! My first thought was, "Wow. No more migraines and easy weight loss! Awesome!" And I took two of them. Because one of the side effects was loss of appetite, I actually dropped a few pounds in just those two days. And as I'm sure many of my female readers can attest to, sometimes we'll do about anything to shed a few pounds--especially when weight loss has been a struggle. But then I started researching everything I could find of the drug. The side effects were not ones I was willing to deal with. Hair loss was one of the most common ones. My hair is bad enough! So I threw the pills away. Now I use feverfew (a plant--I actually grow it), as well as trying to avoid certain foods and actions that trigger the migraines.

Today's attitude just seems to be to take the easiest way out. "You mean I can just take this pill and keep eating cheeseburgers and drinking beer every night? That I don't have to start an exercise program and I can still lower my cholesterol?? Right on!"

I believe that we need an attitude adjustment!

After my husband and I listened in on the wine bar conversation he asked me (playing devil's advocate): Okay, if you knew that after a lifetime of watching what you eat and exercise you only got to live six months longer than the person who chose the Lipitor route, would you still choose healthy eating and exercise, or would you just enjoy whatever foods you wanted?

Without hesitation my answer is still the life of healthy eating and exercise. For me, it's not just about the end result. It's how I feel everyday. Eating healthy and exercising makes me feel good on a daily basis. Healthy eating, gives me energy, helps my digestion, keeps my skin clear and young. And when I know I'm fueling my body with good things, I feel better mentally. And exercise...sometimes I have trouble motivating like everyone else, but ALWAYS, ALWAYS, ALWAYS I feel better afterward. I have never finished a workout and thought, "Man I wish I hadn't exercised today." Plus, I like the way it makes my body look! Muscles are sexy!

The choice is certainly yours. You can swallow the daily pill or you can make some life changes. (I realize there are some situations where one's cholesterol and blood pressure are high due to heredity and not lifestyle. And while I would still encourage you to do your research, I realize you may have a much harder choice). My hope is that whatever situation you choose, you'll give it some serious thought. Ask your doctor the tricky questions and demand honest answers. Consult a Naturopathic practitioner. Sometimes the easy way out, isn't the best way out.