Cauliflower & Chickpea Curry Adapted from Epicurious.com

Ingredients

  • 1 medium-large cauliflower (about 1 3/4 pounds/800g), trimmed
  • Sea salt
  • 2 tablespoons sunflower oil
  • 3 onions, chopped
  • 4 garlic cloves, chopped
  • 1 teaspoon freshly grated ginger
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • A large pinch of dried chile flakes
  • 1 (14-ounce/400g) can plum tomatoes, chopped, any stalky ends and skin removed
  • 1 (14-ounce/400g) can chickpeas, drained and rinsed
  • 8 oz organic light coconut milk
  • Organic low sodium vegetable broth
  • 2 teaspoons garam masala
  • 2 teaspoons curry powder (I prefer Penzey’s Sweet Curry)
  • 8 oz spinach or other greens
  • A good handful of cilantro, chopped
  • Sea salt and freshly ground black pepper

Preparation

  • Cut the cauliflower into medium florets. Put into a large pan, cover with cold water, add some salt, and bring up to a rolling boil. This will partly cook the cauliflower. Take off the heat right away, drain well, and keep warm in the pan.
  • Heat the oil in a second large saucepan over medium heat. Add the onions, garlic, and ginger and sauté for about 10 minutes, stirring often.
  • Add the ground coriander, cumin, chile flake, and some salt and pepper and cook for a further 5 minutes.
  • Add the tomatoes with their juice and the chickpeas. Stir well, then add the parcooked cauliflower. Pour in coconut milk and enough vegetable broth to almost but not quite cover everything (1/3 to 3/4 cup/100 to 200ml) and bring to a simmer. Simmer for 5 to 10 minutes, stirring once or twice, until the cauliflower is tender.
  • Stir in the garam masala, curry powder, greens and half of the chopped cilantro, then check the seasoning. Serve scattered with the remaining cilantro and accompanied by brown rice.

Why Paulo & I Dipped Our Toes into Plant Based Eating

Oh my gosh!  September 9th was such a transformative day for me. I partook in Mindy & Bruce Mylrea’s One Day to Wellness workshop because I have been trying to “Raise my Healthfulness Game” in 2017.  This year I started with the goal of practicing meditation and mindfulness daily, while increasing my knowledge of nutrition and healthy eating.  When I read about the workshop, I thought it might be just what I needed. I had no idea it was going to be as educational and motivational as it turned out to be.  It raised my awareness game and seriously began our personal experiment into vegetarianism and vegan eating.

 

Bruce & Mindy spoke about their experience in what they called their “transition” to plant based eating, but they also presented significant amounts of the current research behind plant based eating.  More and more research is linking animal protein consumption to cancer, heart disease and diabetes.  There is a significant amount of research that support a relationship between high protein diets and kidney disease. (Even Arnold Schwarzenegger is turning VEGAN!)  And it is difficult to ignore the impact of animal food production on the environment, not to mention concerns regarding the ethical treatment of animals.

 

So, Paulo & I decided it was time to listen to science and see how our bodies responded to a change in eating style.  Right now we are 3 weeks in to our MOSTLY VEGANISM.  Admittedly, learning to eat this way is taking some practice.  There is a lot of volume of food required and we are rethinking our meals and meal planning.  But, we feel good.  Maybe a few pounds lost and body fat is down.  We are committing to our plant based eating style for the next month and checking the results of our experiment at our next checkups!   For the next chapter, stay tuned!

Running Workshop featuring Liz Bradley

Calling all Runners or want to be Runners


Saturday September 16th 1-2pm

$10 Space is Limited so Register on the Studio Page Today!

https://www.arlingtonpersonalfitness.com/apfstudio/

 

Topics discussed include:

  • Cadence: Rate of foot turnover. What is research telling us?
  • Stride Length: How long or short should my stride be?
  • Posture: what is the ideal posture for running?
  • Shoe Wear: What is the best shoe for me to run in?

For More Information:

https://spark.adobe.com/page/k1oGGRIvtNlSP/

Mindfulness While Lifting Weights


2017 is the year of my dedication to what I call “purposeful mindfulness.” I try daily to have a time out for meditation.  But as I practice this habit, I have realized how often I use mindfulness while exercising.  Focusing while training allows me to push my body further than I thought possible and making strength and fitness gains I would not have with out the practice of mindful lifting.

While you are lifting, take time to pay attention to what muscles you are using during a particular exercise.  When you are preparing for your set, know which muscles are doing what part of the exercise.  For instance, when you set up to squat, engage your glutes, your abs, your hamstrings and quads.  Focus your mind on your breathing.  Inhale with the weight on its descent, and exhale on the exertion. Take a moment and look at the muscle while it is contracting; see the muscle expand and contract. Then take a soft gaze away from the muscle (or close your eyes if you are seated or lying). Feel the tension in your muscles as they contract and move on the concentric and eccentric contractions.  Finish the first rep and then embrace the next reps as fully as you did the first.  Enjoy the feeling of the strength in the muscles that you are working.

Through weightlifting I have found strength outside my body; I have found it in my mind. Weightlifting, I have come to find, is my meditation. Breathe in, breathe out, lift, hold and repeat.

 

 

Oven Roasted Flounder with Bok Choy, Cilantro and Lime

Another QUICK Weeknight Meal


  1. 1/4 cup coarsely chopped cilantro
  2. 1/4 cup fresh lime juice
  3. 2 TBL rice vinegar
  4. 3 TBL reduced sodium vinegar
  5. 2 tsp freshly minced peeled ginger
  6. 3 1/2 TBL vegetable oil
  7. kosher salt & freshly ground black pepper
  8. 1/2 cup sake or dry white wine
  9. 4 4 oz fillets of flounder or other delicate white fish
  10. 1 scallion thinly sliced

Arrange a rack in upper third of oven; preheat to 400.  Combine scallion,1/4 cup cilantro and next 4 ingredients in a small bowl.  Whisk in 1 1/2 TBL oil. Season cilantro-lime sauce with salt & pepper; set aside.
Heat remaining 2 TBL oil in a large skillet over high heat until shimmering.  Working in batches if needed ,a dd bok choy, cut side down, and sear until golden brown, 2-4 minutes per batch.  Turn bok choy cut side up and remove pan from heat.  Add sake.  Season fish with salt & pepper & arrange in a single layer over bok choy.  Roast in oven until fish is just cooked through, 8-10 minutes.

Put a small amount of sake sauce from pan on a plate and arrange bok choy & fish on top . Drizzle with cilantro-lime sauce & garnish with cilantro sprig, if desired.


Moderation in All Things...

Yesterday I was on social media and I began thinking about expectations. Many of the people I see on Instagram, FB and other social media platforms display themselves as something that may seem unattainable to some of us.  They are 100% vegan, they do triathalons, their workout videos are intimidating & they have a body fat percent so low it is astounding.  And that is all great!  I admire them immensely.

 But what stops most of us from taking the time to exercise regularly or to cook healthy food for ourselves?  I think in many cases it is because we feel as if we can’t compare to these images we see regularly.  It is feeling like it is not worth doing if we can't be like these images we see!   Nothing could be further from the truth!  We don’t have to be “all in” to benefit from living a healthy lifestyle.

Don’t let feeling overwhelmed stop you from making a few small changes.  Try to begin by doing these simple things:

1.    Move Daily (walking is cheap & easy!)

2.    Drink Water

3.    Strive for your fruits & veggies

4.    Cut back on processed foods (including processed meats)

5.    Reduce sodas & sweets

 I am often reminding my clients that fitness is not a straight up hill climb, where we are always feeling great, strong, and healthy. Fitness is rolling hills.  Sometimes we are climbing up smoothly and then suddenly something pushes us down the hill, like family, work, injury, et cetera.  The important thing is that we pick ourselves up and start the climb over.  Remember, Fitness is a Journey, not a Destination

Fitness is a Journey

 

 

Baked Healthy Eggplant Parmesan

eggplant.jpg

* 2 eggplant, peeled and thinly sliced

    * 4 egg whites, beaten

    * 4 cups Italian seasoned bread crumbs (homemade fresh is better!)

    * 6 cups marinara sauce, divided (I make my own from fresh or can tomatoes, onion, garlic and herbs...Mark Bittman is a great source for fresh sauce)

    * 1 (16 ounce) package mozzarella cheese, sliced (better quality cheese, better tasting dish)

    * 3 TBL grated Parmesan cheese, divided

    * 1/2 teaspoon dried basil

    * 3 cups fresh spinach leaves

DIRECTIONS

   1. Preheat oven to 400 degrees F

   2. Dip both sides of eggplant slices in egg, and let egg drip off. Then press each side in  bread crumbs. Place in a single layer on a foil lined baking sheet, sprayed with PAM. Bake in preheated oven for 10 minutes on each side.

   3. In a 9x13 inch baking dish spread marinara sauce thinly to cover the bottom. Place a layer of eggplant slices in the sauce, layer first with fresh spinach leaves and then mozzarella cheese. Repeat with remaining ingredients, ending with a sprinkle of Parmesan cheese. Sprinkle basil on top.

   4. Bake in preheated oven for 35 minutes, or until golden brown.

 

Why HIIT is Crucial for Menopausal and Post Menopausal Women

Ok, first question.  What is HIIT?  HIIT stands for high intensity interval training.  HIIT training involves going all out, giving 100% for a short period of time and then having short periods of rest or active recovery. Are you scared off by the thought?  Are you thinking, wait, I can’t do all that jumping, squatting, pushups, and crazy stuff?!  The good news is yes you can! And I will tell you why.  But first, let me convince you that you NEED to add this type of training to your regular workout week.

Here are some of the benefits of HIIT:

  • Losing body fat
  • strengthening the cardiovascular system
  • increasing your ability to work harder for longer
  • improving your body’s ability to utilize fat & carbohydrates for fuel
  • developing mental toughness (makes you a badass!)
  • helping maintain our fast twitch fibers that tend to slow down as we age.

Previously in my blog I talked about what happens to our body as we pass through menopause.  As you can see from the above, HIIT training helps combat the weight gain, the slowing metabolism & the loss of bone and muscle mass.

A few of the other benefits of HIIT?

  • Takes a short period of time
  • Can be done at home
  • Can be done with NO equipment

Are you convinced HIIT is good idea? Then let’s talk about some of the reservations you may have.  If you Google HIIT, you are more than likely going to see workouts which involve jumping jacks, burpees & mountain climbers which are high impact activities.   These are great for building bone density, muscle mass and increasing your metabolic rate. But not everyone can take on this much impact. HIIT can also be done in a low impact form. It can be done with walking, running, swimming or biking.   See my video on low impact HIIT for ideas!

Are you convinced and ready to get started?  Then start with these tips:

  • Select some upbeat music!
  • Do an active warm up, such as brisk 5 minute walk
  • Start with short, less than 30 seconds, work intervals and allow yourself enough recovery time so your heart rate feels elevated but not out of control.  As you improve, increase your work time and decrease your rest time.
  • Start your HIIT with 10 minutes twice a week and gradually increase the duration so you can perform it for 30 minutes at least twice per week.

Remember a lot will depend on YOUR goals and YOUR body’s capabilities, but HIIT can benefit EVERY body!

Strength Training is Crucial for Women Over 50 (and under but that is not my topic!)    

When I was a young mom, people asked me why I lifted weights.  My answer was “so I can carry both my children up the stairs at the same time!” My reason now?  I still want to be a strong, independent woman!”  I love introducing my clients to the feeling of accomplishment they have as they get stronger and can do more and more without asking for help!

My friend in California recently contacted me to help her get back in the gym…WHY? I mean she is a triathlete for heavens sake!  She has run marathon upon marathon! She is fit!  She is strong!  So I asked her!  Her answer:  “Because my arms are getting jiggly!”

Seriously! Then she followed it up with this: “I was an athlete my whole life, naturally strong upper body, but even I didn't think the words of my 7th grade health teacher "muscle starts to decline after 30" would ever apply to me.”  In her words, “there's only so much you can do to your face to remain young... put that time, money & effort on your body and you'll start to FEEL like you're turning back clock as well as look it. “

As we age, we lose muscle mass, we lose bone density, our metabolism slows down.  Strength training can combat all of that, with the additional benefits of increasing flexibility, reducing joint pain, reducing peri and post menopausal symptoms, sleeping better, and if that isn’t enough, being more mentally fit, (NYT: https://well.blogs.nytimes.com/2015/10/21/lifting-weights-twice-a-week-may-aid-the-brain/).

Luckily, strength training (also known as resistance training) does not necessarily mean joining the muscle heads at the local Gold’s Gym!  You can start to build muscle with your own body weight and slowly adding resistance as your strength increases.  Things around your house, such as cans, milk cartons and dirt bags  can be used to add weight and resistance.

My caveat?  I do recommend consulting a fitness professional for guidance on technique if you have never done resistance training before.