Quin-wha?!

     Things get a little crazy, when things get a little crazy. And when things feel a little out of control in my neck of the woods, sometimes the simple act of making something familiar in the kitchen can bring everything back to square one. Today the simple act of washing and chopping, measuring and simmering made the hectic pace of the last few weeks slow down for one beautifully understated hour of zen. Yes, todayI turned eight cups of cooked quinoa into a me moment.
      Quinoa is one of my favorite foods. Not only for it's zappy name and nutty flavor, but for it's amazing versatility. Really, what other grain can be not only a breakfast food, but a salad, soup, side dish and dessert? Not to mention main course. It has twice the fiber of pasta and brown rice, as much protein as milk, covers you in the magnesium department and has high amounts of amino acid lysine, which is important for muscle growth (psst... this also means it's a complete protein.) Yes, the Incan Empire had a lot going for them in the grain department 500 years ago and lucky for us, their super food is still available to us today.
       I am sure many of you out there look at Quinoa and go "Well, I don't even know how to pronounce that... much less how to cook it" and simple move on down the grocery aisle. I, too, am usually weary of foods with names I at first have trouble pronouncing. For example, Salmon. I am still, to this day trying to get past that one. Good thing for you Quinoa is as easier to prepare than Salmon and  so much easier to pronounce. Repeat after me, "KEEN-wah".  Now this one, "AMAZE-ing". The best news yet it that you prepare it much like rice: Boil, Simmer, Season. And it's done in 20 minutes or less. Pow! Three of my favorite ways to prepare Quinoa are are follows:

Harvest Morning Quinoa

 Quinoa Taboule

Fiesta Quinoa

The first I made up myself, the second I copied from Bob's Red Mill and the third was altered from a rice dish in Clean Eating Magazine. All of them delish, quick and simple. One of them Sweet, one Savory and one a little of both. They all start with the same base: 

1 to 2 cups pre cooked, cooled organic Quinoa. 

Loreli's Harvest Morning Quinoa

2 cups cooked cooled Quinoa

1 Apple Chopped 

1 Tbsp Brown Sugar

Juice of One Lemon

1 Tbsp Silvered Almonds

2 Tbsp Dried Mixed Fruit Pieces

Step one: Place chopped Apple, Brown Sugar and Lemon Juice in a wide mouth mason jar, secure lid and shake to coat apple pieces. Add the apple mixture to the Quinoa. Add both the almonds and dried fruit. Mix well. Enjoy or divide into two to four containers to save for later. Can be enjoyed warmed or straight from the fridge.

Bob's Red Mill Quinoa Taboule

2 cups cooled cooked Quinoa

1/8 tsp White Pepper

1 cup chopped Parsley

1/2 cup chopped Scallions or Green Onions

2 Tbsp chopped fresh Mint (or 1 tsp.dried)

1 Garlic Clove, minced or pressed

1 Tbsp minced fresh Basil (or 1/2 tsp. dried)

1/2 cup fresh Lemon Juice

1/4 cup Extra Virgin Olive Oil

1/4 tsp Salt

Mix all the ingredients together and let chill for one hour before serving.

Fiesta Quinoa

2 cups cooled cooked Quinoa

1 8oz can of No Sodium Corn drained and rinsed

1 Orange Pepper, Chopped

3 Green Onions, Chopped

1/4 cup Dried Cranberries

1 Carrot, Sliced

3 Tbsp  Fresh Parsley

1 Clove Garlic Minced

4 Tbsp Low Sodium Soy Sauce

Juice of One Lemon

1/2 Cup Olive Oil

1/4 Cup Slivered Almonds

1/4 Cup Roasted Sunflower Seeds

Black Pepper to Taste

Mix Garlic, Soy Sauce, Lemon and oil in a small bowl. Let sit while you combine Quinoa, Corn, Pepper, Onions, Berries, Carrot and Parsley. Add Dressing. Toss in seeds and nuts and season with black pepper. Serve or save personal portions in mason jars in fridge. 

    Three different tastes, from one simple to make base. In the am I will put my Harvest Morning Quinoa in a bowl, add a splash of milk and warm it in the microwave. On Monday I will bring a jar of Quinoa Taboule to work for Lunch... and maybe dinner. It will not only taste fantastic but help me feel fantastic. And is that not what food is for? To fuel us and assist in making us preform to our best ability? I believe it is. Take a moment to think about what you are going to fuel yourself with this week. Make sure the road ahead is full of color, texture and love. 

When we no longer have good cooking in the world, we will have no literature, nor high and sharp intelligence, nor friendly gatherings, no social harmony.

-Marie-Antoine Carême

Honey, You are Working that Lower Intestine !

Core Strength has become an obsession of mine in the gym. Over and over I find myself saying to my clients, "Belly Button up and into the Spine- TUCK TUCK TUCK" or "Shoulders back, Walk with Purpose People!!" - pretty much like a crazy person. To the point that yesterday I warned my newest clients that I have a tendency to basically go on a core awareness rant and to not take it personally. However, as a society we are losing our ability to foster proper core strength and posture. And it's not your fault.... it's those darn iphones.... and computers, and tablets. As a society all we do is look down. The ability to text not only has brought on bad manners (and you know you do this, multitasking while you try to verbally communicate with one co-worker and electronically communicate with another- totally rude. And I did this just yesterday, for shame!) We have gone from the world of Mad Men, all sitting around a table looking one another in the eyes and have completely shifted our view to our laps. It really is quite amazing when you look around. All you see are people looking towards their crotches. Look around, I bet you see at least two around you right now! Take a moment and with  awareness look down at your crotch for three minutes (which is how long it takes me to text a two word message...) and think about about what you begin to feel. The heaviness of that big round weight you carry on your shoulders begins to pull and strain your delicate spine and it does not feel good. As we become a society of people who constantly look down our whole body begins to round forward as well, causing a our posture to go all out of whack. Combine this with a desk job where you sit on your tush all day and we have a recipe for mushy weak middles with a hump on your back.... oh baby, sexy! So not only do we begin to feel weak and achy, but bad posture can also disrupt the health of our digestive system. Rounding forward pushes our digestive system into a jumbled mess, giving the organs less room to do their jobs in. Think about a cubical filled office, everyone has their spot with enough room to spread out and work. Think about what would happen if you suddenly took everyone and pushed them into one cubical. No one has enough room to be productive and at least three fist fights would break out and there would be at least one printer casualty. Same thing with your digestive system. Good posture allows the stomach and intestines to contract correctly for healthy digestion and absorption of nutrients. Good news is we can fix this problem and without firing Siri. It all boils down to body awareness. Taking time to be cautious of your posture for one and two taking time everyday to work on your core.
So how do we become body aware? For one lift your chin off your chest, roll your shoulders down and away from your ears, contract your pelvis, push your glutes towards the floor. Readjust your posture through out the day. The next is to think about your core through out the day as well and practice how it feels to engage those muscles. How do you do that? Stand up and place one hand under your belly button and one above it.

 Breath in and tuck your belly button up and into your spine, you should feel the lower hand being pulled up and in towards the upper one. 

 Exhale and relax the muscles bringing your hands back to the original position.

 Do this in the car, at your desk or while making dinner. Just do it. Find one day a week to dedicate to core training. Some of my favorites are planks, walking planks, knee to knee planks on forearms, boat pose and wood choppers with a medicine ball. Try yoga or a Barre class! When strength training remember to engage your core in all moves. Even when preforming a simple bicep curl, pull your belly button up and into your spine tightening your middle and supporting your lower back. By doing this you will sleep better, digest better and be better... all around.

When I prayed for success, I forgot to ask for sound sleep and good digestion.

-Mason Cooley 

Hunger Games French Toast (Slow Cooker)

So first blog in quite a while, and go figure, it's about French Toast. And not only French Toast, French toast you make in the slow cooker. And not only French Toast you make in the slow cooker, but one based off life saving bread from a young adult novel. Seems random at first, less random upon a second thought if you know me personally.

I now live in Alaska. Our first weeks here the sun stayed high in the sky until well past midnight. However now, the days are getting shorter and it's pitch black by 10pm. This signifies that my first Alaska winter is coming. Yes, folks, 'Winter is Coming' ... for me. I woke up this morning to a blustery grey day, that no amount of sassy Taylor Swift music could brighten. The first thing that came to my mind was, "French Toast".  Quickly to be followed by "Peeta Mellark Hunger Games French Toast.... in the slow cooker!" I have actually made every dinner in the slow cooker this week. I am working more and more in the evenings and have found the only way to successfully feed my family is with this magical little device. Why, you may be asking yourself, does your husband not make a few dinners a week. And the answer to that thought provoking question is best illuminated with a short jaunt back in time:

Once upon a time a beautiful princess married a handsome knight. Soon they were overjoyed to find that they would be having their first child. The princess made a serene mother to be, prefect in every way. One night, the princess, quite tired from being pregnant for 12 awake hours that day, begot her husband some Mac and Cheese. To which the handsome knight replied, "My lovely Bride, I do not know how to make this magical dish." Ever the patient, even tempered lady, the princess looked up at her sweet knight and proclaim gently "HOW DO YOU NOT KNOW HOW TO MAKE MAC AND CHEESE?!?! IT COMES FROM A BOX... YOU MERELY BOIL WATER!!! THAT'S IT, THIS WILL NEVER WORK... I WANT A DIVORCE!"

To say the least, the sweet docile princess never again asked the knight to cook for her. Ever. 

The end.

And so enters the slow cooker. The savior of many a marriage. Back to the present, and Peeta Mellark French Toast. 

In The Hunger Games, Suzanne Collins describes the bread Peeta burns and gives to Katniss, as a   "good hearty bread, filled with raisins and nuts" and this is exactly what I wanted my family coming home to tonight. To me food is more than just something we shove in our face through out the day. It can heal us, hug us, make us smile, even cry. It holds memories. When I think of Parmesan cheese in a little china bowl with a tiny silver spoon I smell my grandparents meatballs and I hear the laughing in loud crazy Italian voices. To me, the simple image makes me think of family, warmth and love. And tonight, I wanted all that.... maybe with a little syrup on top. This is How I Made it:

 

Peeta French Toast 

• 6 whole eggs, 3 egg whites
• 2 cups 1% Milk
• 1.5 Small Loaves of Seeded, Multigrain french bread, sliced
• 2 teaspoons Cinnomon
• 1 tablespoon Fresh Orange Zest
• 1 tablespoon light Brown Sugar
• 1/ 1.5 tablespoon dried blueberries
• 1/1.5 tablespoons dried cranberries
• 2 tablespoons raw sliced almond 

I mixed the first six ingredients in a large measuring cup.  I poured enough of the egg mix to cover the bottom of the pot and then began to layer the bread as such: bread, berries and almonds and more egg mix. Cook it on high for at least six hours. I already smell the cinnamon in my kitchen as I type this, making the morning begin to finally feel warm!

The heat of the bread burned into my skin, but I clutched it tighter, clinging to life.

- Suzanne Collins, The Hunger Games

Hey NYC! Forget the Ban and Bring the Better

My husband and I were sitting in McDonalds a week ago... OH MY GOD. Yes. McDonalds. And we were talking about how New York City has proposed a band on  large sodas. What is a large soda you ask-  whom ever decides these things has declared that  it is a 16 oz serving or larger. To me 16 oz of soda sounds like an Andre the Giant sized serving.. but hey, what do I know. So- New York City is debating on whether or not to ban "large" sized sodas and from what I can gather the main purposed behind this ban is to steer our children away from drinking large sugary beverages. I am one person who thinks this is just plain ridiculous. Here's the deal. Cups are refillable. And soda can be bought at the local supermarket and your cup can be refilled at home as many times as you darn well want. Dummies. Really New York City, do you REALLY believe that telling someone they can't have a Big Gulp sized beverage container is going to so anything for the health of the nation?
I still love you NY, but no, it won't.

So I know I am not the only person on the planet who has figured out that banning foods won't make us healthier. But better education and availability will. I bet in NYC, children everyday are being taught not to talk to strangers. I bet they are being taught to run if there is trouble. How to escape their home incase of fire. Their phone number. Their address. What children everywhere are not being taught, however, is the dangers of an unhealthy diet. What we are not offering these children are access to actual food. We need not to worry about spending money on banning anything... what we need to do is  put the manpower towards erasing food deserts. How are people to choose the right foods when affordable healthy food choices are unavailable? No to banning, Yes to better. We need to bring more into our societies diet. More color. More texture. More Nutrients.

As my husband and I discussed the NYC soda ban, we ate our McDonalds. Like I said, We were eating McDonalds. Incase you missed it. McDonalds. (A little ironic I admit it)  So What does a fitness nut eat at McDonalds. One Double Cheeseburger. For no other reason other then because I like them. My husband and I SPILT a small or medium soda and some times we SPILT a medium or small fry. And normally, we don't eat fast food often.

I usually make our food. As you can tell from this blog, I have gotten really into the art of the Stealth Veggie Attack. I hide as much good stuff in a dish as I can. Sometime it works, sometimes I wonder if my husband is considering hiring a food delivery service to replace me. Either way, I am trying. And you should too. Even if you don't have kids- we as a nation need to commit to trying to EAT BETTER. By simply eating better and moving more you can change your whole health M.O. It's really not rocket science,
but I will spell it out:

How to Eat Better:
1. I don't care if it is Organic or Not (But if not wash it well) just eat more things from the ground- Vegetables, Fruits, Legumes and Nuts.
2. Pick Whole Grains
3. If you have cheat items, like pizza or cookies, make them at home, instead of buying frozen or packages- which means you control what goes in them.
4. Eat when you feel hungry, don't eat if you are not.
5. Make sure you have a diet full of color, NO BROWN UGLY DIET FOODS
6. Drink Water, Lots of Water
7. Read labels, low fat usually means more sugar
8. Pick Lean Meats
9. If you feel bloated after eating something, don't eat it
10. If you feel guilty after eating something, don't eat it

How to Move More:
1. Move More, any chance, anywhere
2. Engage in a physical activity that makes you sweat for twenty minutes a day
3. Try something new
4. Have fun with it

It seems that every minute a new diet book is published. The truth is, I don't count calories and I have never followed a "diet". I don't have the patience for diet plans and I get bored easily. Every so often I find a new program I feel I can incorporate into my daily life, but I am not a fan of fad diets and you should not be either. Research is great, but diets are kinda dumb.

Being healthy does not require running marathons or having a six pack, though they are there for the taking. All you need to do is make better choices. We are surrounded by "large" sodas and no matter if soon in NYC you won't be able to buy them, you will still be able to drink them. Big Brother can't force you to make better choices and there is a large difference between eating to live and living to eat. You need to make the decision on which path you will choose.

One cannot think well, love well, sleep well, if one has not dined well

-Virginia Woolf

* though I am a certified personal trainer, I am not a dietitian or nutritionalist, always consult a doctor before beginning a new health and wellness routine

We all Wail for Kale

I will admit it, I have become obsessed with Kale. I roast it, bake it, saute it, drink it and even freeze it. I eat it savory and sweet. I have made everything from chips to smoothie pops with Kale. It is hailed as one of the healthiest vegetables on the planet. Kale gets it's 'AWESOME' rating based mostly on it's high concentration of antioxidant vitamins (A, C and K). Kale can help lower bad cholesterol and help prevent heart disease.
Kale pairs well with Italian themed dishes, much like Spinach. Tear up Kale to add to meatballs or cook with Chicken or Pork sausage before adding to homemade pizzas. Make a pesto using a 1:1 ratio with kale and basil,  and add the kale infused pesto to lasagna or toss with with your favorite pasta.
If you find the texture of the leaves a little rough try squeezing them in clean hands before adding to a salad.
Here are two of my favorite kale recipes:

Alaskan Kale Chips
(Named purely by first being made in Alaska)

Three Stalks of Kale – Washed, Patted Dry and Leaves torn into bite size pieces
1 Tablespoon Parmesan Cheese (Freshly Grated or Bottled)
Black Pepper
Sea Salt
1 Tablespoon McCormick Perfect Pinch Mediterranean Herb Seasoning
Olive Oil

Pre Heat Oven to 350
Place Kale pieces evenly on a baking sheet
Drizzle with Olive Oil
Sprinkle generously with Pepper
Add McCormick Seasoning and Cheese
Bake for Ten Minutes
Or until Edges begin to Brown
Sprinkle with a touch of sea salt and serve

Warm Potato and Kale Salad
Serves Three to Four

Ingredients
One/ Two Large or Four Medium/ Small Potatoes cut into chunks (Leftover or pre- Baked or Boiled)
Two Stalks of Kale- Washed, Patted Dry and Leaves removed and torn into medium sized pieces (discard stalks)
Low Fat Low Sodium Turkey Bacon or Low Fat Deli Ham – Cut into small Strips
Olive Oil
Sea Salt
Pepper
McCormick Perfect Pinch Mediterranean Herb Seasoning

Heat One Tablespoon Olive Oil in Large Skillet over high heat
Add Bacon/ Ham and cook until bacon is cooked or Ham is heated
Add Kale, One Tablespoon of McCormick Seasoning and Pepper to taste
Sauté until Kale begins to turn bright/dark green
Add Potatoes and cook until heated through (the potatoes should be pre cooked so this should not take long)

Sprinkle with a touch of sea salt, serve warm

NOTE: If the Mixture begins to dry out or stick to the skillet drizzle more olive oil over it as needed to keep moist!

Use as a side dish (Lean Boneless Thin Cut Pork Chops with Salsa Verde pairs well)
Or use to top a bed of mixed greens as a hearty salad (Top with one Tablespoon Neman’s Own Italian Vinaigrette!)

Don't be afraid to experiment not only with Kale, but any vegetable. Try adding vegetables to more and more dishes. When we begin to add more veggies into our basic meal prep we give our families the opportunity to enjoy the meals they love but at a lower calorie intake. 

 The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.
- Thomas A Edison

Juicing it for all it's worth

So if you know of me at all, you have probably seen not only posts about the Beauty Detox Solution (http://www.kimberlysnyder.net) as well as a whole load of juice photography filtering from my twitter account over the last couple of months. Though I have been seriously weight training for years now, I have only recently gotten into hormone studies. Having PCOS, my hormones have waged a war on everything from my skin to my weight for about 15 years. Knowing that there must be something I was missing I started researching diets that would positively affect my hormone issue. And what I have found the most solace in was the information put out in Kimberly Synder's studies and her belief that 
       "health and beauty are entirely synonymous: outer beauty is a reflection of inner health. Her main protocols include increasing the body’s alkalinity, consuming a diet high in enzyme-rich plant foods as close to their natural state as possible, supporting the body’s ability to naturally heal itself, increasing efficient digestion, as well as intelligent, guided and ongoing cleansing."

You do this by taking in as close to natural, raw, unprocessed and unmodified fuel as possible. You eat real food, you make green nutrient rich veggies the base of your intake, you eat light to heavy, you take out diary and watch your gluten intake and make sure to take the time to honor your body with foods that promote cleansing (like lemons!). This may seem overwhelming, but with the right prep work it is as easy and normal to do as any other dietary intake. I even cheat a little, by using Naked Green Machine Smoothies instead of making my own. And I will say, with complete honesty, when I take the time to fuel my body with juices, smoothies and salads as my base, subtracting the gluten and the diary, I feel amazing. I am lighter, my skin looks better, I am less bloated and less gassy. I still eat meat. But I eat it at the end of the day (with a salad). I don't rush to pump my tummy full of food in the a.m either, instead I wake it up gently with hot water with lemon and wait until I feel hungry to refuel it. This is usually a couple hours into my day. If you are wondering what my day looks like, here it is!
Wake up
- Hot Water with the Juice from Half a Lemon
- Green Smoothie (usually two serving size - this is about 300 calories!!)
- Fresh Juice from my Juicer
- Big Salad usually topped only with Lemon and Raw Apple Cider Vinegar, and Hemp seeds (Protein)    or other seeds
- Juice
- Big Salad topped with Animal Protein, sometimes more steamed veggies on the side
-Gluten Free Crackers as a snack if I am hungry at the end of the night, maybe with a low fat piece of cheese if I am wanting it- but I have been trying to avoid it
I also take in a lot of water (with lemon of course!)

I bought a Jack Lalanne juicer at Target for 100 bucks. It does a wonderful job. It's easy to clean and pretty quiet. I usually experiment with produce in my fridge. Last week there was a lot of lemon, grapefruit, green apple, ginger and carrot mixing. This week I will experiment with kale, pears and cucumbers as well as the produce from last week. The kale pulp will be used in the meatballs I will make for my kids dinner as well as in some muffins I will make for them.

Taking the time to learn about the properties in your food that can help and hinder you is just as important as finding an exercise routine that works for you. By researching the effect certain foods have on my body (for example animal protein naturally raises testosterone levels, not so great for a woman with abnormally high T levels to begin with!) I am able to chart a direct course towards my personal health and well being. I implore you to do the same. Think about what you are consuming and how it may be adversely effecting you. If you are thinking about adding juicing to your diet remember to have fun with it. Be adventurous!

Our bodies are our gardens - our wills are our gardeners.  

~William Shakespeare

putting the one back in universe

We live in a world of roughly ... what?.... 7 billion people. That's a lot of people. And even if non avatar people are not your thing, we still live in a world where statistically you will be forced to communicate within the delicate balance of other human beings. These humans will most likely fall into one of two categories:
A. Ones we chose to surround ourselves with
and
B. Everyone else.
Sometimes, what we don't realize is that the people in category B have just as much influence and effect on us as in category A. And more often than not, they have even more.

Social networking has made every last 7 billion of us accessible. Where as ten years ago your neighbor's sister's cousin's pharmacist who would have never EVER in a million years known what you looked like NORMALLY, can now see you tagged in so and so's photos from the community holiday party. You know the photo... we all do... and secretly, we kinda love it. And we sorta made a video montage with it and posted it to YouTube. And it's pretty popular... in your office.

So what I am getting at is this... we are 78% sure on a bad day that the people we chose to surround ourselves with are going to stick by us no matter what. And we are 99% sure that people we have never met are judging us this instant over the Internet. There are even adolescent girls actively seeking out to be rated, that's how CRAZYTOWN this world is becoming. Seriously, go back 15 years and ask Lori if she would ever be up for asking complete strangers to rate how pretty or ugly she was and she would probably laugh in your face, pull up the collar on her zombie skin-hued old man flannel shirt (SO pretty) and go back to listening to Hole or the Cranberries or Alanis Morrisette  or some other female singer with weird hair on her Walkman. (by the way... this computer does not even recognize Walkman as a real word) But now, post a non approved photo of me on Facebook and I cringe... "What if I look like a crazy Sasquatch lady?!" -- just to be reminded a few moments into reviewing the photo that crazy Sasquatch lady was totally the look I was going for in that moment.
I then relax and move on with my day.
But many of us don't.
We are constantly wondering what the neighbor's sister's cousin's pharmacist thinks of that photo. 
We are constantly reminded that everyone is watching you.
I am surprised more of us aren't swan diving into a vat of botox.
So how do we navigate through this modern world, because most of us are not going to swear off Facebook. And truth be told whether on purpose or not Sasquatch photos may surface from time to time.
And honestly, I can't tell you we are all just going to have to look deep inside ourselves and find the beauty with in and say "Go sit on a rock!" to all those haters... because... there will be days when our insecurities get the upper hand on us.
But I can say this.
We need to start remembering what it feels like to be one person. We need to reconnect with idea that we exist first and foremost singularly. That if social media came a tumbling down we would stand alone. We have one voice, one heart, one mind and one conscience. We are one person. We need to explore the wants and needs of that one person. I am not endorsing hermit-tude... humans need community and crave acceptance, however, we have become so busy trying to please loved ones and strangers alike we forget to connect with ourselves. So how to we do this? We make a commitment to unplugging regularly, doing something quiet. Writing in a journal (with a pen... on paper), waking up a little earlier and having your coffee outside on your porch (not reaching for the smartphone) or taking fifteen minutes every night to do some deep breathing and relaxation. Mediation can be the simple act of siting in a quiet room, focusing on the simple act of breathing and nothing else. We need to get to know the person inside you who does not have a twitter account. The person who wishes and dreams in more than 140 characters. Find out what they need to be happy. It may be that they really want to live a healthier more full filled  life and to do that, you must stay true to that one voice.

Man is a universe within himself.

- Bob Marley