Archive for Misc

MY TRIBE

My goal as a trainer is to get people fitter, stronger, healthier and to start truly enjoying exercise. But just as important, I want my clients to feel like I have their backs—that I’m taking care of them and I’m looking out for them. As women, we spend way too much time taking care of others—it almost feels decadent when someone looks after us.

Lately I’ve been reflecting on my clients and I realize that I have a collection of strong, smart, capable women who are lawyers, psychologists, high-level executives and teachers/professors/educators. There is a life coach, a nurse, an engineer, a jewelry designer, an esthetician, a project manager, a pastor, a few high-powered personal assistants, an advertising  executive and a marketer.  There are women who have their own businesses, women who fight for the underdog, and women who are juggling work and kids.  There are retired women, who have a  plethora of wisdom. I have a  powerful tribe right under my own roof. I learn something new almost every day from someone.

Having these women around also brings me great comfort. I know, in the future, if I get stuck and need a psychologist, I’ll have one. If I need to sell my house, I  will have access to the best real estate lawyer. If I need help marketing my business, I can turn to my marketing guru. I  am surrounded by strong women who will also take care of me and have my back. How lucky am I?

The bottom line is this:

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AMEN SISTER!

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BUTTERNUT SQUASH CHIPOTLE CHILI

My friend, Jill, found this recipe as a crockpot recipe. It sounded delicious but when she made it in the crockpot, it came out too watery. I decided to try it and cooked it on the stove in a Dutch oven. That solved the too-much-liquid issue. Wonderful flavors–this is a great, hearty dish! Give it a try before it gets too warm!

ingredients 098c764fc5f46202542ab486a72a720d (1)

1 tbsp olive oil

1 cup chopped white onion

1 tsp minced garlic

1 lb lean ground beef

1 head of  cauliflower, broken into small florets

1 butternut squash, chopped into small chunks

2-3 cups broth (vegetable or chicken)

1, 14oz fire roasted canned tomatoes

½ cup to ⅔ cup hot chipotle salsa

1 tsp cumin

1 tsp paprika

½ tsp black pepper

¼ tsp salt

¼ cup chopped cilantro

directions

Heat the olive oil in a Dutch oven. Add the onions and garlic and cook, until translucent, for about 5 minutes. Add ground meat and sauté, breaking up the meat into small chunks. Season this mixture with the cumin, paprika, salt and pepper. Stir to combine. Stir in the cauliflower and squash.

Add the broth, tomatoes, and chipotle salsa. Simmer, uncovered, for at least 1 hour. Sprinkle with cilantro. Serve with chopped avocado and/or a sprinkle of grated cheese. (I skipped the toppings and served this over a small portion of polenta.)

 (Adapted from a recipe found on www.cottercrunch.com)

 

 

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ARE YOU LIKE PAVLOV’S DOG?

Most of us have heard of Ivan Pavlov, the Russian physiologist,  who did extensive work on behaviorism. As a quick review, Pavlov changed behaviors in dogs using a stimulus. He presented a stimulus (bell) and gave a dog some food. After repeating this, Pavlov then rang the bell and the dog started to salivate just from the stimulus without the food being present. Clearly, the dog had learned an association between the bell and the food.

I recently had an experience where I behaved no differently than one of Pavlov’s dogs.

Unfortunately, I have been cursed with a sweet tooth. If sugar were healthy, I would be eating things like Tootsie Rolls, Mary Janes, Gummies, and Taffy, all day long. But since sugar is pretty evil stuff, and I want to be healthy and feel good, I keep my candy consumption down to a minimum.

During my trip to Australian, my friend, Georgy, introduced me to this AMAZING IMG_8570Australian black licorice and boy did I love it! When I got back, I was thrilled (and horrified) to discover that this licorice was available in stores like Stop and Shop and Bed Bath and Beyond! So of course I just HAD to buy some. Since candy is very tempting for me, I decided to keep this stashed away in my glove compartment in my car and would only have some when I was in the car. What happened? The car acted as the stimulus because the minute I was in the car, I wanted licorice. Who could eat black licorice at 8 AM? ME!!

So yes, I am no different than Pavlov’s dog. Clearly, I had learned an association between the being in the car and wanting/eating licorice.

Well, I finished my last bag of licorice and will not buy it anymore. Driving is no longer nearly is fun. But my teeth (and my dad, who is a a practicing dentist) are grateful! If you are in a similar situation and are eating food triggered by a stimulus that is not hunger, it’s time to break the habit.

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THESE ARE A FEW OF MY FAVORITE THINGS…….

LOVE THESE!

Diets do NOT work!20ca0ce4ce8a7cfe9d86b9daf47e3b21HOW COOL IS MUSCLE?????coolpic13Here is why I LOVE the plank!!plank

Sorry exercise fans…….this is SO true!you-cant-out-exercise-a-bad-diet2My FAVORITE saying of all time!

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Boy, is this ever true…..

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THE BEST EXERCISE PLAN FOR 2016

If you ever watched children playing on a playground, they’re really just exercising. Look at these images:

From these photos, I see strength training (monkey bars), some cardio/aerobic training  (tag and jump rope) and great balance and coordination training (hopscotch).

Most people have issues being consistent with exercise because they don’t enjoy it. I think the key to sticking to a routine is to add PLAY into the equation. That means that you have to keep trying various forms of movement until you find something that you REALLY like. Think out of the box. You don’t  you need to join an exercise class if that’s not your thing. Instead, you might want to put on your favorite music and dance around your house for an hour.  That counts! The point is, you have to keep experimenting until you find something that you WANT to do. Then, you will have a much greater chance at sticking to it.

Recently, I took a trip to Australia and New Zealand. In New Zealand, I went on a 7-day bike trip. For me, that was play. In Australia, while visiting friends, I came across a  playground, which was across from a stunning beach. Clearly my “inner child” is still alive and well, as I felt compelled to try the swing. My friend got behind me and pushed. I closed my eyes and enjoyed the ride. Little did I know that there was a REAL kid standing right next to the swing waiting for a turn. Don’t worry, as soon as I was made aware of this, I got off. (I wasn’t happy about it!)

IMG_2718What to do in 2016? PLAY!

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CRISPY TROUT WITH WARM PARSLEY-CAPER VINAIGRETTE

This is one of the easiest fish recipes I’ve ever made! Trout is a very tasty freshwater fish. Delicious!

ingredientscrispy-trout-warm-parsley-caper-vinaigrette-ck

½ cup chopped fresh flat-leaf parsley

2 tablespoons olive oil, divided

1 tablespoon grated lemon rind

1 ½ tablespoons fresh lemon juice

1 tablespoon capers, drained and chopped

4 (6-ounce) trout fillets

kosher salt

freshly ground black pepper

4 lemon wedges (optional)

directions

Combine parsley, 1 tablespoon oil, rind, juice, and capers in a small bowl, stirring with a whisk.

Heat a large cast-iron skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Arrange fish, skin side down, in pan; cook 5 minutes. Turn; cook 1 minute or until fish flakes easily when tested with a fork. Remove fish from pan. Add parsley mixture to pan; cook 30 seconds, stirring constantly. Spoon parsley mixture over fish. Serve with lemon wedges, if desired.

(recipe found in Cooking Light, July, 2015)

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MY TOP 3 “WISH LIST” FOR DIET AND EXERCISE

We all know that making life style changes is REALLY HARD. Getting into a consistent exercise routine can be challenging and watching your diet can be excruciating at times. It seems unfair at how easy it is to gain weight or to fall out of a good exercise routine. I wish certain aspects were just easier for all of us. Here’s my top 3 on my “wish list”.

  1. GETTING EXTRA CREDIT: Let’s say that you are determined to eat healthily and are at a party where the hors d’oeuvres are being passed. (i.e., mini quiche, pigs in a CCHGL108_De-Pudged-Pigs-in-a-Blanket_s4x3blanket, bacon wrapped dates) Using  all of your willpower and resolve, you resist and stick to eating the crudités. I think there should be some type of EXTRA CREDIT for this extraordinary behavior. As you leave the party, a minimum of 2 lbs should fall off of your body, don’t you think so???
  1. LOSING FAT WHERE YOU WANT TO: Isn’t it annoying that we lose weight in places that we don’t need to instead of the places that we want to? I think that if we’re making the effort to do cardio to melt off those extra pounds, we should at least be able to dictate WHERE we want those pounds to come off. All it would require would be a verbal chant while exercising. Can you see yourself on the treadmill saying, “THIGHS, THIGHS, THIGHS”? I can!
  1. ACCURATE CALORIE TRACKING: Many of us use apps to help us understand both portion control and calories. (i.e, Lose It, My Fitness Pal, Weight Watchers Mobile, Super Tracker, etc) These apps are pretty easy to use when you’re eating simple things like grilled chicken, rice and vegetables. It gets a bit more challenging when you’re eating “combo” foods like soups, stews or ethnic food. Often I find clients confused and frustrated because they can’t seem to track accurately. I think if we’re taking the time to track our food intake, the least we can expect is accuracy. The solution? How about a mouth scanner that stays somewhere in your mouth (ok, I haven’t figured out exactly how and/or where yet), so we can get 100% accuracy!

If you have any ideas on how dieting and exercise can be a bit easier, send them my way……..I’d love to hear them!

 

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