Super “Foods” Bowl

Happy Wellness Wednesday!

The Super Bowl is right around the corner; since my team isn’t in it, I’m really watching it because it’s a sport on TV, for the commercials, and the half-time show. Oh..and the food too.

Just because it’s a SUPER bowl, doesn’t mean you can SUPER size your eats! Here are some tips and a few recipes to enjoy while you’re watching the game..Mini Bowl style.

• don’t go to a party hungry! we often think if we don’t eat beforehand, we can “save” some room and indulge when we get there. keep eating throughout the morning so you arrive to the party content rather than famished.
• taste everything. a little dip, 1-2 wings, dixie-size cup of chili, sprinkle of cheese, veggies, and a dessert; because you didn’t come famished, allowing yourself a little taste of everything should satisfy you.

Sweet & Spicy Nuts:

• 1 1/2 cup nuts (any!)
• 1/2 cup maple syrup
• 1T. butter
• 1T. ground cinnamon
• 1T. chili powder
• salt to taste (optional)

1. preheat oven to 350degrees. line a baking sheet with spray and bake nuts for ~10 minutes.
2. heat 1/2 cup maple syrup in a saucepan, stirring constantly. bring to a low boil.
3. remove from heat and add 1T. of butter, stir.
4. add nuts. let cool.
5. combine cinnamon and chili powder in a bowl.
6. remove nuts from maple syrup mixture with a slotted spoon into the cinnamon mixture.
7. spread coated nuts out on a baking sheet. store in an airtight container.

• pre-game warm-up. exercise before the party! you won’t feel as guilty about indulging in the party foods if you move a little more. try this:

(source)

Is your team in the Super Bowl? What are you fave eats for a Super Bowl party?

Pasta and Peas Please!

Happy holidays!

I came home the morning of Christmas Eve and stayed until the 27; I was fortunate enough to get both Christmas Eve AND the day after Christmas off of work! More time home is always better than one night :).

We had family over on Xmas Eve..

Lots of food, drinks, and good times it was! I don’t have a large family so it’s manageable to get everyone in one place. We had ham, potatoes, roasted carrots, rolls, and salad for dinner. A cheesecake platter and Bartram House Bakery carrot cake was for dessert! Seriously. If you live near one, I highly recommend trying this cake! It’s TO DIE.

Christmas day was spent at my Aunt Christy’s house; we go over there every year for lunch. It was so nice to be able to come home for the holidays!

I spent a majority of my time being extremely domesticated; ran errands, did laundry, cooked, and painted my nails (that counts). We always have so much ham afterwards, and rather than ham sandwiches for days, my mom likes to incorporate it into Pasta and Peas! This is one of those recipes that doesn’t follow a “recipe”..it’s more like a little bit of this and some of that.

Pasta and Peas:

• chop 1/2 of a large, white onion
• ~2-3 cups of chopped ham
• 1 bag of frozen peas
• 2 large jars of marinara sauce
• ~1/2c. whipping cream
• 2(16 ou.) boxes of pasta, cooked

1. add a little EVOO to a high pan, cook onions until they’re translucent (~5 minutes).
2. add chopped ham, cook through (~2-3 minutes).
3. add peas and marinara sauce.
4. salt and pepper to taste.
5. combine cooked pasta and ham mixture.
6. pour into a sprayed, large baking dish.
7. sprinkle parmesan cheese on top.
8. bake at 350degrees for ~25-30 minutes (to heat through).

This is a comfort dish X 10! So nice to eat it surrounded by family :).

Oops I Bought Too Much

How was everyone’s Halloween?!

Unfortunately, mine was spent inside a classroom..but I did get to see some Trick or Treaters’ walking through neighborhoods! Too bad it was so cold, they were all bundled up and I could barely make out their costumes. Oh well..

So, you went out and bought tons of candy (you know, because this is the year where you’re going to have hundreds of trick or treaters’ coming to your home-right?) in fear that you’ll run out in the first hour. We’ve all been there! But now to your surprise you’re left with bags upon bags of candy, staring at you. Tempting you. Inviting you to grab just one piece..one piece..

Riiiiiight. Of course we’re ALL going to dig right in and eat our hearts out! We paid for it-we’re going to get our money’s worth! It’s human nature; if it’s in sight, we want it. NOW.

Having a piece occasionally is totes fine, but let’s save ourselves from a tummy ache and a trip to the dentist and see what else we can do with all of that leftover Halloween candy:

Idea 1: take it to the office. I think this picture says it allIdea 2: freeze it! Just like we freeze leftover lasagna, bread, and even bananas-stashing candy in the freezer prolongs its shelf-life, flavor, and is good in a pinch when a craving hits. Plus-have you ever had a frozen Reese’s? Life-changing.

Idea 3: donate it. Halloween Candy Buyback is a company that sends money to troops that are deployed overseas. “As responsible dentists, community members, and US citizens, Halloween Candy Buyback dentists have found a way to keep the fun, while helping kids and our  troops deployed overseas.” source

Idea 4: bake with it. Reese’s, snickers, Hershey’s kisses, Twix are amazing in brownies and cakes! Skittles, M & M’s, and Nerds are all colorful additions to cookies.

Idea 5:

Pumpkin-Full Recipes

…drum roll please…

It’s wellness Wednesday! Did you all complete the workout from last week? If not..what are you waiting for?!

On a sweeter note..

Pumpkin is everywhere.

At cider mills, outside of grocery stores, on shelves, in recipes, used as decorations..you cannot escape the pumpkin! But why should you? Pumpkin gives you a hefty dose of vitamin A, a fat-soluble vitamin that’s responsible for how our skin looks, our eyes see, and can even improve our resistance to disease.

Not only are pumpkins the perfect accessory for your porch, but the seeds contain omega-3 fatty acids which are important for brain functions, mood, and memory performance; zinc which protects against osteoporosis; and iron which builds and maintains healthy muscles, blood, and regulating body temperature.

Roasted Pumpkin Seeds:

• pumpkin seeds (cleaned and dry)
• salt
• olive oil

Preheat oven to 400degrees. Spread seeds on a baking sheet in an even layer. Drizzle with olive oil and sprinkle with salt. Bake for 15-20 minutes or when they start to brown.

Pumpkin Spice Pancakes:

• 1/4c. oats (old-fashioned)
• 1/4c. pumpkin (canned)
• 1/2 banana, mashed
• 1 egg
• 3T. milk or yogurt
• cinnamon, nutmeg, pumpkin pie spice

Mix all ingredients together. Pour into a non-stick pan or a griddle. Cook until little bubbles form on top, flip and cook until its cooked through. Top with Greek yogurt, peanut/almond butter, maple syrup, and the other half of the banana!

(180 calories, 2g. fat, 10g. protein, 5g. fiber (nutrition is an estimate without the toppings. don’t quote me!))

Have you heard the latest Starbucks threat? Diehard Starbucks Pumpkin Spice addicts, close your eyes.

Thanks to a spike in demand this year for the sugary, milky, coffee concoction,  some Starbucks locations are periodically running out of the pumpkin spice syrup  that gives the drink its distinct flavor (source)

How on earth are we supposed to bounce back from this?! Simply make your own.

Emergency Homemade Pumpkin Spice Coffee:

• 1c. non-fat milk
• 2T. pumpkin
• 1/2t. vanilla
• 1/2t. pumpkin pie spice
• 1/2t. sweetener of your choice
• 1/2c. brewed coffee

Combine milk, pumpkin, vanilla, pumpkin pie spice, and stevia in a saucepan over medium-high heat. Whisk. Add coffee.

you will survive the shortage

Pumpkin Chili:

• 2lbs. lean ground beef, turkey, chicken, or tofu
• 1 large onion, diced
• 1 green bell pepper, diced
• 2 (15 ounce) cans of kidney beans
• 1 (46 fluid ounce) can of tomato juice
• 1 (28 ounce) can of diced tomatoes, undrained
• 1/2c. canned pumpkin
• 1T. pumpkin pie spice
• 1T. chili powder
• 1/4c. sugar
• salt and pepper to taste

Brown meat of choice and drain. Add onion and bell pepper, cook for ~5 minutes. Stir in beans, tomato juice, diced tomatoes, and pumpkin, pumpkin pie spice, chili powder and sugar. Simmer ~1 hour.

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How are you doing on the workout-front? Do the workouts seem doable?

What’s your fave way to enjoy the ingredient of the month?

On the Pumpkin Bandwagon

Well good morning loves and happy Friday! It’s been a crazy week; lots of office work, teaching group fitness, classes, and preparing for Sunday’s Brooksie Way Half Marathon! I’ve heard wonderful things about the course so I’m super excited that it’s my first half marathon in Michigan!

lucky bib # 579

Rachelle and I will be starting the race together but I’ve been informed- “DO NOT run with me!” Don’t you feel the love?!

I’m meeting one of the social media guru’s with the company I recently started working with; fingers crossed that I’ll have some AMAZE BALLS news for you come tomorrow! It may involve wearing an outfit and writing a review about it right here..who knows!?

Last night I taught Abs, Glutes, and Thighs at the Rec center! The workout will be posted on Workout Wednesday-stay tuned 🙂 I appreciate the social media department advertising my classes!

ESPECIALLY when one of the attendees (a fave one I may add) still thinks about me after the class with a shout out tweet  :).

love what I do!

Things I’ve been loving lately:

• pumpkin. first purchase was Dunkin Donuts Pumpkin Spice coffee. I like it but need a better way of drinking it..any suggestions? I like sweetness but don’t want to start on artificial sweeteners.
• sparkling ice. a naturally flavored mountain spring water that has zero calories. if you like pop but want to wean yourself off of it, I highly recommend trying this! It’s fizzy and tingly going down but you won’t feel guilty about drinking one ortwoorthreeorfour a day. (Sparkling Ice did not ask me to review this product; I’m just obsessed; these are my own thoughts 🙂 ).
• almond, peanut, & cashew butter. scrumptious. my friend, Sarah, introduced me to this last year and I just now decided to keep it as a staple..sometimes I question myself..OIAJ= 1/3c. oats, heaping spoonfuls of Greek yogurt, splashes of almond milk, chia seeds, banana all mixed into the almost-empty jar.

Is anyone else running in the Brooksie Way 5k or half marathon?

How do you drink your pumpkin spice coffee?

Whole Wheat Yogurt Pancakes

I forgot what it feels like to be a woman again..cravings this week are OUT OF CONTROL! There’s quite a possibility that if you put anything edible in front of me, I’d devour it. All of it.

I’m going with the flow it this is what it takes 🙂

Going along with the cravings, I’ve been longing for pancakes. Not the Bisquick kind (though nothing is wrong with them), but homemade ones. Either with oats or whole wheat flour, I’ve been experimenting and I think I’ve nailed it.

I wouldn’t say this recipe delivers fluffy, moist pancakes, but rather, hearty and oaty-textured ones with an earthy flavor that leaves you feeling full and not fully weighted down.

Another plus, it’s a single serving recipe! One large pancake or 2-3 smaller ones. Great for people who are greedy, like myself, and don’t want to share the wealth or have leftovers.

In the mix:

• 1/4 cup whole wheat flour
• 1/4 cup oats
• 1 teaspoon baking powder

Whisk together.

• 1/4 cup low fat plain Greek yogurt (you could try a flavored yogurt if you’re adventurous)
• 1 teaspoon vanilla extract
• 1 egg white

Stir to combine. Mix the dry ingredients into the wet ingredients. Pour into a sprayed pan over medium heat. Cook until little bubbles form on the top, then flip and cook until the middle isn’t runny.

A peanut butter fiend, I topped my pancake with freshly ground honey roasted peanut butter and served strawberry jelly (because I didn’t have any syrup) on the side. A cut-up apple (core included) rounded out the breakfast!

This recipe worked for me; it was more grainy than fluffy, but that’s what I expect when it’s a healthier-style pancake..no? I think I spent this past week searching for an easy, minimal ingredients (ingredients that a non-health nut normal person would have on hand), and little assembly required recipe for a whole wheat pancake. Many of the recipes I found didn’t fit the bill (not to say they didn’t sound AMAZING, but I didn’t 1) have the ingredients, 2) have the time/patience, or 3) have an army to feed) so I took ingredients from all of the recipes I found and made my own.

Enjoy!

Hello Oakland University!

What a busy week it’s been!

Moving up to Michigan on Sunday, unpacking all my junkthings, setting up my room, making trips to Target, getting some-what settled, and saying bye to my parents all happened in one day.

One. Day. I tell ya..my family is really starting to get used to all of this moving-to-a-different-state-and-back-in-one-day business. I’m not sure if that’s something to brag about but I’m very blessed to have wonderful parents :). Not to mention our family-love for Starbucks helps fuel the trips :-P.

I made it passed the first week as a GA! It’s definitely going to take a longer-ish time to get adjusted but that’s to be expected, no? I’m taking one day at a time and planning for the best; thankfully I came from one OUTSTANDING fitness program with AMAZEBALLS people to another one with lots and lots of opportunities. Being at OU and working within Campus Recreation, it is much different from my work as a student director at NC State but in a good way; I’m anxious to get the semester started come September!

I spent the majority of the first week meeting the professional staff, attending staff meetings, learning the fitness equipment, navigating offices, and meeting the student staff that’s here for the summer (we don’t start fall semester doesn’t until after Labor day (yay!), so things are pretty chill around here). Since I’m the GA of group fitness, I want the next couple of weeks to be focused on learning the ins and outs of the program, the instructors, the rules and policies, and the equipment available before we start the fall schedule and students expect things from me! It’s really the perfect opportunity to get acclimated with the program before being the semester gets crazy..in a good way :-D.

 The first OIAJ at Oakland! In the mix:

• the remaining cookie butter
• oats
• yogurt
• almond milk
• chia seeds

 Pre-made salads from Trader Joe’s! The meal plan I have on campus doesn’t start until September and since I’m close enough to Pitt that I can go home on the weekends before school starts, I’ve been relying on pre-made salads and easy to assemble lunches and dinners to feed me. Once the semester begins, I’ll be staying at school more and then I’ll finally stock-up on groceries!

Here’s a kick-butt workout I completed earlier in the week:

• walking lunges, jump squats, elbow planks & glute extensions, sumo burpees. 20-16-10-6 reps, 1X through.
• 10 T-push-ups, 20 mountain climbers, 30 floor jacks, 40 bicycles, 50s. plank. 2X through.
• 10 v-sits, 20 plank knee-tucks, 20 russian twists, 20 back extensions. 2X through.

And for all of my FALL lovers out there..is this a sign?

Tassimo Skinny Cappucinno

There’s nothing like a hot beverage to start off a Saturday (or any day for that matter) right! Even if it’s 80+ degrees outside, I tend to lean towards extra, extra, extra hot drinks compared to cold ones; cold ones are best later in the day :).

That’s where my mother’s Tassimo brewer comes into play. Now you know I’m extremely picky about my coffee; the way it’s made, temperature, sweetness, flavorings, and especially the size of the serving are all KEY elements that make coffee go from so-so to gimme more-more! What I like about the Tassimo brewer is that all of the drinks are brewed in a medium (16 ounce) serving, which is what I typically get at Starbucks or the like. We usually just buy the coffee disks and make our own cafe misto but every once in a while we come across the Skinny Cappuccino and it’s a must buy. The skinny cappuccino comes with 2 disks, an espresso disk and a skim milk disk, equalling 35 calories per serving. If you compare the nutrition of a cafe cappuccino made with skim milk (Starbucks 16 ounce cappuccino comes to ~80-90 calories), the Tassimo version (or any home brewer most likely) is the best bang for your calorie buck, and if you’re like myself who doesn’t prefer to drink her calories, that’s the way to go!

To make the PERFECT skinny cappuccino:

1.  set your disks side by side. this is only for a dramatic start..
2.  fill your brewer with fresh, cold water. place the milk disk in first, then the espresso disk. this is how baristas make it at a coffee shop.
3.  place your fave mug underneath the spout and watch her pour!
4.  ta-da! a homemade, frothy skinny cappuccino. some like it as is, while others like a little flava (vanilla, caramel).

I want to open a coffee shop eventually because it’s another way to express yourself. We are defined by (the skies the limit really) the people we surround ourselves with, the career paths we choose, the clothes we wear, the workouts we do, the foods we eat, the things we choose to believe in, and the way we drink our coffee.

Rainy Day in the Burgh’

Well good afternoon all! As the title of this post says, it’s actually beyond a rainy day; maybe a downpour in the Burgh’ would be more appropriate!

We need it though; humid, hot summer days do a number on the grass (say’s my dad), women’s hair (says my mom), long-ish runs (says me), and not enough golfers (says Chase). Can anyone be pleased anymore?!

Like I’ve said before, when I’m home, my sole job is to cook. And that I do well! When I was living in Raleigh, I had one person to cook for, and if you look at recipes these days, many feed 4+. Yes I could alter the recipes to accommodate just me but sometimes it was nice to have leftovers (other times I’d get so sick of eating the same meal night after night, I’d vow to never make this again! That never lasted long). Another downside of cooking for one is it takes the gratification out of cooking; when you cook for others, they offer lots of “Oh My Goodness this is delicious”‘s, “WOW!”‘s, “This is the best things I’ve ever eaten”‘s, and/or “Don’t make this ever again”‘s (I accept all!). When the comments are positive, it makes me feel good that I’ve made my family and guests satisfied and I want to do it more and more. But contrary to popular belief 😉 I can’t be that good every time, so even the not-s0-nice comments are appreciated.

 Spinach salad with strawberries, garbanzo’s, feta, avocado, sunflower seeds tossed in balsamic vinaigrette!

Cooking for my family, however, is always something new night after night. Four hungry bellies are more fun to experiment with recipes compared to one! Some of the meals I cooked this past week included:

• margherita pizza
• chicken oscar
• orange roughy in an orange reduction
• “fried” chicken tender salad
• quesadillas
• spinach salad

I have the go-ahead to move into my on-campus housing at Oakland U this coming Sunday! I even have a roommate :). We haven’t virtually met yet but I’m excited to being in the company of another student again. This week I’ll work on unpacking and repacking so I’m all ready for Sunday. And that’d be correct, I haven’t unpacked from moving back to Pittsburgh from Raleigh. 2 weeks ago.

I had the option of moving in on Friday but wanted to attend the Burgh’ Bloggers event on Saturday!

I know some of them virtually but I’m even more excited to meet them personally! See you Saturday ladies!

I’m leaving you with things I’ve been up to in pictures 🙂

Post-Run Meal

My attempt at getting sun? A run!

I was on some-sort of “high” yesterday; it being the last day of Spring semester 2012, the running God’s were on my side and I tackled a 9.18 mile run! I felt the temperature was perfect; not too hot and a slight gust of wind kept me cool.

Post-run, I made myself a cottage cheese, toasted almond, and sliced strawberries bowl.

I love subscribing to magazines. Fitness, cooking, running, and sports magazines that send weekly newsletters are such a convenience; I could spend all day reading through and digesting them! I’m always interested in finding new recipes to eat pre and post runs. I try not to change things too much when it comes to my pre-run snacks, mainly because an upset stomach is never good; a big banana and peanut butter works best for me. It has a good amount of energy-providing carbohydrates and just enough fat and protein to keep hunger at bay. Another plus? Bananas contain ~290mg of potassium, a vitamin lost through glisteningsweating. Post-runs are where I like to get creative! The 30/30 rule, eat less than 30 grams of protein less than 30 minutes after a workout, is something I try to follow. Sports nutritionists recommend no more than 30 grams of protein because, like anything else in excess, it can be converted into fat AND studies show that excess protein didn’t help muscles any faster. Carbohydrates are important in a post-run meals; carbs and protein work simultaneously to replenish your glycogen stores more efficiently. The ratio of carbs to protein is ~4:1; low-fat chocolate milk has been rated the most nutritious post-exercise drink for a speedy recovery! Who thought a childhood favorite could assist your fitness goals?

Here are some post-run meals to try:

• oatmeal or muesli topped with a banana and nuts
• smoothie made with 1/2c. almond or regular milk, 1 scoop protein powder, fruit, and nuts
• yogurt parfait
• peanut butter, banana, honey, and whole wheat toast
• cottage cheese, almonds, and strawberries
• turkey and Swiss sandwich

H2O, H2O, H2O!! Making sure you’re hydrated pre-during-post run is crucial; especially when the temperature gets hotter. Here’s a nifty formula for you to determine your carbs and protein needs.

Have a great Saturday! Triangle Beach Music Festival is on my agenda!