Yoga With Cheri

When I first met her, she may or may not have been having an anxiety attack. She had just purchased personal training and I was being introduced to her as the trainer that would change her life (insert halo and singing angles here). She eyed me suspiciously. I smiled back annoyingly. I like to think we instantaneously became best friends.

Cheri had a very interesting and complex health history, which understandably gave her much anxiety when it came to exercise. To be honest, our first meeting was right after her heart rate spiked while walking on the treadmill, scaring the bejeezus out of her and catapulting her into a personal training contract. She had had the "AH HA" moment. The moment when one seemingly small happenstance causes you to know it's time for a change. I have never in my life met a more inspiring and determined fighter. Within days of training, Cheri changed. Gone was the fear and here was the can do anything attitude I have been inspired by every hour  long, Bon Jovi fueled session we have spent together (and there have been a lot of them). As a personal trainer, I would love to say that every client that passes through your studio doors is special to you. That leaves a mark. But I would be lying. Just like we all have favorite children (joking!), we have favorite clients (totally true.). These clients challenge us and allow us to challenge them. They listen to us. They grow from us. And we become better trainers for having had them in our studio.  And when you tell them, go give a yoga class a try they go.... and they leave 15 minutes into it. These are the special ones because the special ones, try again. And that's how you know it has clicked. That they get it. When months later, you say we are trying yoga class again and they don't even blink an eye. They are all in.

Humans are really good at giving up. It's a major bummer. Throwing in the towel. Being afraid to put in the work or only giving enough to barely get a job done. If I could stress one thing, it would be to never give up on your health and especially not to give up on yourself. You are worth a second, third, even a fourth chance. You deserve to live your life without fear. You deserve to be like Cheri. You deserve to run. You deserve to fight. You deserve joy. You deserve to be proud of yourself. You deserve to be strong. You deserve.

There is no overnight magical change. Big change is an accumulation of many tiny changes. Cheri walked before she ran. She planked before she burpeed. Like pennies in a jar, each workout combined with the next one to increase the total value of every workout we completed over time. So, no, she did not conquer her first yoga class, but she went, she tried. And she went again. And that second class, she spent the whole hour and fifteen minutes in active practice. And I spent an hour and fifteen minutes ... well not paying too much attention to Cheri because it was a really crazy yoga class and I was trying not to fall on my face. However, when I was not focusing on my Warrior II, I did sneak a peak and mentally fist pumped the truly inspiring lady warrior-ing one mat down.

The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward.

-Amelia Earhart

Welcome Back Blogger

So I got BIZAY. And completely ceased blogging. Which is sad really.... and not only for all my adoring fans who read this religiously, but because blogging kept me accountable and possibly sane. What's in a blog? Well, for me, mostly, it's getting to hopefully communicate with a diverse group of people on topics I find important and interesting. I really believe I have a lot of good things to put out into the universe and blogging has been a way for me to feel like I am doing that. Even if no one is reading them... but myself... and my mom (because she has too... because she's my mom).
I have been working in fitness for a hot minute now and have found that:

1. I am a pretty talented motivational speaker... when I remember to stop being Italian and speak slowly and without the use of my hands.

2. I really really like talking about health and wellness (mostly with my hands).

and

3. I really really like making positive connections with other humans (but pretty much exclusively oratory ... not so much with my hands).

And so I am grateful that there is this magical place called the Internet where I can do this efficiently. Doing something everyday that makes you feel purposeful in life is " totes essential" and I highly recommend everyone doing so.... every day.  It is with that driving force that I reenter my blog and I would like to encourage you to find something that makes you feel purposeful as well. And there we go... just like that... a mantra for May!

True happiness... is not attained through self-gratification, but through fidelity to a worthy purpose.

Helen Keller

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