Full Body WOD 11-23-13

Workout of the Day - Beginner - Crossfit Style

50 burpees (can be modified by doing push up on knees)
60 kettlebell swings (I used 35 lbs.)
70 kettlebell snatches (I used 15 lbs, did 35 reps each arm)
80 push ups (can be modified by dropping knees, or doing incline by placing hands on a bench)
90 Mason's twists
100 dumbbell shoulder press or military press (I used 10 lb. dumbbells and it still sucked)
150 box jumps (my box is 12")
200 squats
1 minute high plank
30 second high side plank left
30 second high side plank right
400 meter run

 Today's time 1:00:17

 Notes:

• I completed each exercise before moving on to the next 
• I completed each exercise in manageable sets of reps (generally 10-15 reps at a time, small break in between sets) 
• Box jumps nauseate me (ha!)  

Good luck!

Zucchini Boats - Easy, Fast, Low Carb - ENDLESS possibilities

I've had some zucchini in my fridge for awhile, they were looking a bit sad and I knew they had limited time left on this earth. I had very little else in my pantry or fridge, but I was hungry and felt obligated to use the zucchini.

In the midst of started preparing these, I realized there were endless possibilities for this meal. I've seen variations of zucchini boats mostly using Italian themed ingredients. The recipe below is what I had on hand, so this is what I used. I've also brainstormed and listed a few other ideas. Use what you have on hand, get creative and make it your way!

Prep time: Less than 5 minutes
Cook time: Approximately 20 minutes
Servings: 2-3 depending on who you're feeding and if this is a meal or a side dish/appetizer

3 whole zucchini (cut off the ends, slice them in half, you can also cut the round bottoms off so they sit flat)
Olive oil
Salt
Pepper
Garlic Powder
Sun dried Tomatoes
Mozzarella Cheese
Parmesan Cheese
Fresh Cilantro

Heat oven to 375 (I used the convection setting on my oven)

Place the zucchini on a foil-lined baking sheet
Brush a bit of olive oil on each of the prepared zucchini halves
Season with salt, pepper, and garlic powder to taste
Top the boats with sun dried tomatoes and cilantro
Layer the cheese on the top

Bake for ?? - around 20 minutes I think. I didn't set my timer. Once I saw that the sun dried tomatoes were getting crispy I pulled them out.

Just a few suggestions for toppings:

Fresh tomato
Basil or other fresh herbs
Green onion or scallion
Shallot (sautéed first)
Prosciutto, pancetta, Bacon, canadian bacon, turkey bacon, etc.
Feta Cheese
Mushrooms
Onions
Jalapeño
Banana Pepper
Prepared salsa or pico de gallo for garnish

Yes, you CAN.

Yoga.

"I can't do that."

No, you can't DO yoga.

You can feel yoga. You can strengthen your body using yoga, and learn to listen to it even when it's only whispering to you. You can tune out the noise of life when it's too much for you with yoga. You can also struggle with yoga, and feel defeated by it. You can try to force your body with yoga, and find yourself at war with body and mind. You can surrender to your practice, and learn new things about yourself through yoga.  You can do things you never thought possible, with time, practice, and with the healing power of your heart and mind. You can learn to forgive yourself and be gentle with yourself through yoga. You can do all of these things and more; it's in you to decide what you WILL do, and at what pace.

"You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state." (Sharon Gannon) 

In my years of mentoring others through yoga, I have heard countless reasons why people think yoga isn't for them. Maybe yoga isn't your thing. That's cool, no pressure. You could give it a try once or twice and either reaffirm that fact, or dispute the myth once and for all.

"I'm not flexible" - What better reason to start a yoga practice?
"I don't have the time" - We make time for what is important.
"I don't have the equipment"- You don't need equipment. You need a mat, your mind, and your body.
"It's too expensive" - Not in Fairbury, Nebraska it isn't.
"I don't want people to make fun of me" No one is looking at you. They are self-focusing.
"I already work out, I don't need to stretch" Add yoga to your fitness, it's probably already there.
"Yoga is too easy" It's too easy if you don't fully commit yourself in mind and body.
"Yoga is too hard" It's too hard if you push yourself beyond your limits. Don't do that.
"Yoga seems weird" Yoga is whatever you want it to be. Strong, fit, soft, flowing, relaxing, meditative.

New yoga practitioners often experience a variation of some or all of those reasons which keep them from yoga. The replies to those "reasons" are limited in scope but also simple and honest.

As yoga becomes more mainstream, more popular, and more accessible, it also becomes more intimidating. Searching for "yoga poses" or "yoga vinyasa" in Google or Pinterest returns a flurry of sinewy yogi's displayed in seemingly impossible or back-breaking positions. This is yoga, but it doesn't have to be your yoga. Yoga is for the thin, the full figured, old, young, bendy, not bendy, men, women, athletes, and whatever body type and personality you can conjure.

Yoga is not about what you can't do; it's about what you CAN do. Yoga is about "yes."

I 100% believe in the statement: Yoga is for everybody, every body, anytime, anywhere. If you can breathe, you can "do" yoga.

Yoga is for everybody, every body, anytime, anywhere.

Low Carb Chicken Margherita "Pasta" Bake

Here is another fabulous low-carb recipe that we LOVE! I happened to have a recipe for baked spaghetti squash "Margherita" style, but I also had some chicken breasts thawed and needed to use them. Note: I am not a food photographer. These pictures were taken with my iPhone, sorry they aren't more spectacular. The food is though! :-)

This is what I came up with. I don't usually "measure", so this is just an approximation of what I used. I have a Samsung convection oven, so I use the convection option. You may have to adjust your cooking time based on what type of oven you are using.

Ingredients:
1 spaghetti squash (instructions to prepare follow)
2-3 tbsp. olive oil
1-2 large Roma tomatoes, chopped
2 chicken breasts, pounded to 1/2" thickness & cut into bite size pieces
1 small zucchini squash, cut in half, sliced into half moons
2 gloves fresh garlic, minced
1 tsp minced onion or 1 Tbsp. fresh shallot, diced
1 tsp sea salt
1 tsp freshly ground black pepper
1 tsp dried basil
1 tsp garlic powder
1/4 - 1/2 cup ricotta cheese
1/4 cup Parmesan cheese
1/4 - 1/2 cup mozzarella cheese


Preparation:
To prepare the spaghetti squash: Heat the oven to 400. Using a large knife or cleaver, slice the squash in half lengthwise down the middle (be careful! These buggers are tough.) Use a spoon to remove the seeds and center strings. Drizzle the two halves with olive oil (I used a brush to make sure the entire squash surface was lightly covered with oil.) Sprinkle the squash with salt, pepper, and garlic powder. Place the squash, open side down, on a cookie sheet and bake for 30 minutes.

While the squash is baking, heat a large skillet on med-high for the chicken. Add 1 Tbps. fat of your choice (I like coconut oil or olive oil) to the skillet until hot. Add the garlic and onion/shallot and brown for a minute or two.  Add the zucchini, and cook until just crisp-tender. Remove zucchini from pan and set aside. Add the chicken pieces, basil, and additional salt and pepper if you like. Cover and cook until the chicken is no longer pink. Add the zucchini back to the chicken.

Remove the squash from the oven, check to see if it's soft and easily comes up with a fork into spaghetti like texture. If it's too hard to remove, cook for another 10 minutes.

Remove from squash oven, scrape and fluff the stringy squash with a fork. (Note: I only used one half of the spaghetti squash for this recipe.) Put the squash into a mixing bowl with the ricotta and Parmesan cheeses, mix well. Add the chicken/zucchini mixture into the squash mixture.

Lightly grease a 2 quart casserole dish with olive oil. Pour the cooked "pasta", chicken & zucchini mixture into the casserole dish and top with the tomatoes and mozzarella cheeses.

Broil on high until the peaks of the cheese start to brown and crisp.

This is a very hearty and filling meal packed with protein and fiber. As you can see, I don't shy away from fat. You could reduce the fat content by lowering the amount of cheese you use and using lower fat cheeses. I find that if I use full-fat cheeses, I use less and they fill me up (plus it tastes better, duh.) Remember, FAT doesn't make you fat, SUGAR makes you fat.

Enjoy!

Beginner Crossfit-Style Workout

I am a CrossFit newbie; in other words, I hesitate to even use the word CrossFit when referring to my workouts. I truly admire the men and women who have made CrossFit a part of their daily routine; their commitment is inspirational and admirable.

I don't always do CrossFit, but when I do, I feel so good when it's over. Here's what I did today. We have an empty field behind our house; we run to a local restaurant and back which we figured is about 400 meters. It's fairly rough terrain with long field grass so it's definitely a challenge. 

The lunges were the hardest part for me, which surprised me. The last set I felt a little tweak in my left hip flexor so I had to cut back on the intensity.

Today I did knee pushups. I kept my knees way behind my hips, and did full push-ups fairly slowly.

My fiancee and I did this together. Instead of squats, he did box jumps on a 20" box. Instead of lunges, he did squats. Since we only have one ball, I did Mason's twists the 1st and 3rd rounds.

I labeled this workout a beginner's Crossfit workout, but for the person who is just starting to establish a regular fitness routine, this is probably a bit more of an intermediate workout. For a true beginner, I would cut back on all of the reps and maybe increase your resting between rounds.

During my 400 meter runs; my mantra was "Calm Mind; Calm Body" - I do love a good mantra. This came to me when I was on my final run: "Fear, doubt, pain, results; these things are all temporary. Personal victories and accomplishments are forever. KEEP MOVING."

In other news, my fiancee submitted a picture of him a rolling hay bale (yes, he really was able to move it, being the beast that he is) to CrossFit. They not only featured it on their Facebook feed, but also their main web site! Pretty cool, huh? Bonus: They paid him $150 for using it! We were pretty excited and proud. It's a great picture - don't you agree? That is Bandit in the foreground. He is an Australian Cattle Dog mix (possibly mixed with Canaan dog?) He is the most gentle, sweet, loyal companion and Jeremiah's best friend (next to me of course...)

Thanks for reading!

To the Core - 20 minute workout - NO EXCUSES!

"I don't have time to work out"
"I don't have any equipment"
"I don't have the room to exercise in my apartment"

Those aren't reasons why you aren't taking care of your body, they are excuses.

Anyone, anywhere, anytime, can work on their body for a few minutes a day, even with limited equipment and very little available space.

My fiancee found a jump rope work out online and this is my twist on it. If you don't have a jump rope, I would suggest either jogging in place or doing step ups if you have a single step anywhere near you (surely, you do.)

The core work is pretty intense. If you are a true beginner, start with 30 second rounds, which will be a 10 minute workout. Who doesn't have 10 minutes? Most of us wait twice that long for a meal when we dine out. No excuses. Get up and move! You could safely practice this routine 3-4 times per week (every other day would be great!) Here are some other suggestions if you don't have a jump rope:

• Jumping Jacks
• Alternating front kicks (think about your lower abs bringing the knee up, don't extend the leg all the way out in your kick; keep a soft bend in your knee)
• High knee jog in place (if you really want to get your heart rate up!)
• Lateral shuffle-step side-to-side in a mild squat (think basketball drills)
• Skipping (yep, skipping)

To the Core - 20 Minutes - 1 minute each station

START:
1 minute jump rope (or your sub of intense cardio) - from here on referred to as MOVE!
1 minute plank
MOVE!
Ball Crunches (if you don't have a ball, do regular crunches with legs at 90 degrees)
MOVE!
Left side plank (lower bottom knee if you need to)
MOVE!
Right side plank (ditto) BREATHE!
MOVE!
Reclined bicycles (for more work, keep legs closer to floor; keep back extended, not rounded!)
MOVE!
Twister plank (alternate: knees come toward opposite elbow, keep moving! Do your best)
MOVE!
Reverse ball crunches (belly/hips on ball, crunch up, works the erector muscles) If you don't have a ball, try "lifting locust" - lay on your belly and lift/lower your chest; arms raised slightly by your sides, palms down, fingertips reaching for your toes
MOVE!
Twisting ball crunches (if you don't have a ball, do you regular twisting crunches with 90 degree legs)
MOVE!
Mason's Twist (V-Sit, twisting torso left and right, keep low back long and not rounded. BREATHE.)
MOVE!
Flutter kicks (or supine straight leg raise/hold with hands under tailbone)

If you finished, great job! If you didn't finish but gave it your best effort, way to go! Next time maybe you can make it a little further along in this routine. Good luck, and keep moving (no excuses!)

Unstuffed Cabbage Rolls - Hearty Low-Carb Deliciousness!

The day after I found this recipe, my neighbor offered up a head of cabbage from his garden. Kismet!

This dish is hands down one of the easiest and most delicious meals I've prepared lately. I have been cooking lower carb meals for several months now, and although this has more "sugar" in some of the ingredients that I used this time, I think there are ways to modify it. The diced tomatoes, specifically, can be found with lower sugar. I used Red Gold diced tomatoes with basil, garlic, and oregano, with 5 grams of sugar.

Here are the ingredients, and my modifications:

• 1 1/2 - 2 pounds lean ground beef (this time I used 1 lb. ground turkey and 1 lb. mildly spicy pork sausage)
• 1 Tbsp. olive oil
• 1 large onion, chopped
• 1 clove garlic, minced (I used two large cloves, I love garlic)
• 1 small cabbage, roughly chopped
• 2 14.5 oz. cans of diced tomatoes
• 1 8 oz. can tomato sauce
• 1 tsp ground black pepper 
• 1 tsp sea salt

Here are the preparation instructions:

In a large skillet (I used a dutch oven, this wouldn't have worked in my skillet), heat olive oil over medium heat. Add the ground meat and onion and cook, stirring, until the meat is no longer pink and onion is tender. Add the garlic and cook for another minute or two. (I didn't drain the juices from the meat, but I imagine some people would. The original recipe called for 1/2 cup water. I would probably use beef broth if I felt it needed more moisture, but leaving the juice from the meat in was perfect.)

Add the chopped cabbage, tomatoes, tomato sauce, salt and pepper. Bring to a boil. Reduce heat, cover and simmer for 20-30 minutes or until the cabbage is tender. 

This is now in my regular rotation! It reminds me of goulash - but without the heavy carb load. I think you could also easily make this vegetarian by adding some more vegetables for bulk such as zucchini, squash, bell peppers, celery, etc.

Enjoy!

Challenge yourself, or you'll never know what you're capable of.

5 years ago, I wouldn't attempt this pose. 3 years ago, I couldn't hold this pose. I still have some work to do on crow/crane, but I'm getting there!

 Practice doesn't make perfect; practice makes progress. There is no perfect in yoga. Strive for progress!

"If it doesn't challenge you, it doesn't change you." ~ Fred Devito

Last Minute, Low Carb Dinner for "Busy People"

We were hungry. We had no meat thawed. We knew our local grocer had dry-rub ribs in-the-bag. You know, the kind that they market to "busy people". Those ribs were calling our names. We had just finished a challenging yoga class and we were hungry!

I had fresh vegetables, so I knew I could prepare a fresh salad and a side dish in a few minutes. This is what I did:

For the salad: Roughly chop 2 cucumber, 2 radishes, and 1 tomato. Make your own vinaigrette. I used olive oil, salt, pepper, honey, fresh chopped cilantro, and apple cider vinegar. Toss the cucumber, tomato and radish with the dressing and refrigerate (Sorry, no pictures of this step. I didn't realize this was going to be a blog post until AFTER I finished the salad.)

Cut 3 avocados in half; remove the pits.

Pierce the avocado "meat" with a fork, all the way down to the skin.

Squeeze fresh lemon or lime juice over the avocado halves. Add Tabasco if you like a little heat. The citrus and the hot sauce will penetrate the fruit and make it super tasty. Salt and pepper to taste.
Heat your broiler to high. Fill the "pit" area with Parmesan cheese. Broil for 2 minutes. Add more Parmesan to the top of the avocado half and broil for an additional 2 minutes or until the cheese is crispy and lightly browned.

Open the bag of ribs (or your choice of carnivorous deliciousness protein, such as chicken, fish, etc.)

Plate up and enjoy!

This is a low carb, very filling, and a delicious summer meal!

June 2013 B-MOVED Yoga Music Playlist on Spotify

Another new Yoga Music Playlist! Available on Spotify

One hour of eclectic music for yoga. Subscribe to my on Spotify to get new yoga music playlists.

(Song, Artist, Album)

Breathing Place, Vibrasphere (Lungs of Life)
Little Bit, Perrin Lamb (Back to You)
Intro, The xx (xx)
Regroovable, Chris Botti (The Very Best of Chris Botti)
Dusk to Dawn, Emancipator (Dusk to Dawn)
Loud Pipes, Ratatat (Classics)
Russia, Magna Canta (Sanctuary)
Dubstep Yoga: Yoga Breeze, Dubstep Yoga Music (Dubstep Yoga - Dubstep Meditation....)
See in You, The Album Leaf (Into the Blue Again)
Time, The American Dollar (The Best of the American Dollar)
Living, Moby (Songs 1993-1998)
Night Becomes Her, Patrick O'Hearn (Beautiful World)
Passing Away, Hammock (Raising Your Voice...Trying to Stop an Echo)

Gimme One Reason...to practice yoga

Yoga as “fitness” is becoming more mainstream. I’ve noticed that you can rarely get through a commercial break on TV without seeing someone in an advertisement that appears to be practicing yoga. Many celebrities have been vocal about yoga being a part of their fitness routine, and we are hearing more about professional athletes incorporating yoga into their training, as well as doctors and therapists recommending yoga to help treat certain conditions.

There are probably a lot of people that scratch their heads and wonder what all the fuss is about. “What exactly is yoga, and why does it make people feel so good?”

My first answer to this question is usually “I can’t answer that for you, you need to experience it yourself.” Based on my own personal experience and training, I will try to give you a more scientific answer.

Your body’s nervous system is comprised of more than one “part”. One part is the sympathetic nervous system, which is responsible for the “Fight or Flight” response. The sympathetic nervous system is engaged during stressful situations, and causes the heart rate to increase, blood pressure to rise, and slows down the digestive process.

The parasympathetic nervous system counteracts the sympathetic nervous system, helping you to feel more calm, helping you to relax, and experience more restful sleep. When we practice yoga, we purposefully use a lengthened, deep breath, and we practice “asanas” (poses), and “vinyasas” (flowing movements) that help to lengthen and strengthen our muscles. Those two components alone - which are standard fare in most yoga styles - “turn on” the parasympathetic nervous system. The resulting side effects of this flow of energy by the parasympathetic nervous system are: lower respiration, reduced heart rate, stimulation of the digestive system, boosted immune response, and a general sense of calm and relaxation. Keep in mind, when you practice yoga, your respiration will increase as will your body temperature. You might sweat a bit. We’re working out here, folks!

What can yoga do for you? A regular home practice (even if it’s only a few minutes a day) coupled with a group class will help you find out! In my case, yoga has helped me to maintain lower body fat, more lean muscle mass, a stronger core, less visits to the doctor and chiropractor, and better sleep habits. There is no ‘magic pill’ to better health, weight loss, or overall fitness. There is work involved. But for me and many people, yoga is a great addition to a healthy lifestyle. I have never left a yoga class feeling worse than when I came.

Join us for a FREE “Yoga in the Park” class on Saturday, June 15. McNish Park Tennis Courts; 9:00 a.m. Bring a mat, water, and wear comfy clothing. For more information & tips, visit b-movedyoga.com and click on "Schedule."

B-MOVED Yoga music playlist "Spirit of Life"

I love Spotify for creating new playlists for my yoga class. The latest playlist is available here.

This playlist is slightly longer than 60 minutes.

Underwater Love - Original Mix by Jerome Isma-ae (Croatia - The Opening 2009) 6:14
Composure by B. Fleischmann (The Humbucking Coil) 5:35
Spirit of Life by Blackmill (Miracle) 6:16
Welcome Home, Son by Radical Face (Ghost) 4:46
Daybreak by Winterlight (Kissed) 5:29
Blue Eyed Bitter by Aeroc (Ghostly Essentials: SMM One) 3:48
Migration by Joe Panzetta (Migration) 5:03
Broken Monitors by B. Fleischmann (The Humbucking Coil) 7:09
Room Service (at the Tahiti Motel) by Leo Kottke (Peculiaroso) 2:53
Distant Blue by Project Skyward (Strange Synchronicities) 3:53
Elegia by Karl Jenkins (Adiemus 2: Cantata Mundi) 4:06
Aegean Wave by Suzanne Ciani (Peace of Mind) 3:14
Cradle with Love by Samite (Peace of Mind) 3:41

B-Moved Yoga Playlist #5

My latest Spotify playlist for yoga class. Just shy of 60 minutes. Super chill.

Song Title - Artist (Album)

Alone in kyoto - Air (Talkie Walkie)
Ooh la la - Goldfrapp (Supernature - US Version)
Secret Life - Psykosonik (Unlearn)
La femme d'argent - Air (Moon Safari)
Ghosts and Creatures - Telekinesis (Ghosts and Creatures)
Breathing Room - Psykosonik (Unlearn)
Whispering Wind - Moby (Play: The B Sides)
About Today - The National (Cherry Tree)
All I Need - Air, Beth Hirsch (Moon Safari)
Say - Vitamin Piano Series (The Piano Tribute to John Mayer)
Sweet Child O'Mine composed by Guns n Roses - Scott D. Davis (Rockfluence - Solo Piano)
Evening Star - All India Radio (Film Musik)
Rain - Reprise - Patty Griffin (1000 Kisses)

B-Moved Yoga Playlist #4

And it's another yoga playlist! Approximately 60 minutes, as usual. Find it on Spotify.

Groovy.

Song Title - Artist (Album)

Aquatica - Bryan El (Out of this World)
Forever the Optimist - Patrick O'Hearn (Windham Hill Chill 2)
July Flame - Instrumental - Laura Veirs (Hello I Must Be Going)
Ecouter - Jason Bentley Remix - Carmen Rizzo, Jem (Huvafen Fushi Maldives V. 2)
What I Got - Instrumental Version - Sublime (Sublime)
Posed to Be - Instrumental Version - Breakestra (Joyful Noise)
Dub in Light - Telepath (Contact)
By Your Side - Sade (Voices from the FIFA World Cup)
Dirty Paws - Of Monsters and Men (My Head is an Animal)
Talking Book - Darshan Ambient (A Day Within Days)
Jak's Back - Simon Gentry (Atmospheres)
Baal T'shuvah - Michael Hedges (Beyond Boundaries: Guitar Solos)
Take a Drink from My Hands - Hammock (Raising Your Voice...Trying to Stop an Echo)
Lady of the Moon - 2002, Pamela & Randy Copus (Across an Ocean of Dreams)

B-MOVED Yoga Playlist #3 - feat. Ryan Farish

Another amazing music playlist for yoga class...dig it. Find it on Spotify.

Song Title - Artist (Album)

Adoration - Ryan Farish (Beautiful Deluxe Version)
Black Sands - Bonobo (Black Sands)
Holographic Universe - Thievery Corporation (It Takes a Thief)
Desert Rose - Sting (The Very Best of Sting and The Police)
Perpetual Motion - Ryan Farish (Opus)
Wonderfall - Ryan Farish (Wonderfall)
Free Falling - Edelis (Time's Wheel)
In This Moment - Positive Chillout Mix - Ryan Farish (Single)
Zuri - Tosca (Hotel Chill 5)
Daydream - Tycho (Dive)
Turning Page - Instrumental - Sleeping at Last (The Twilight Saga: Breaking Dawn Pt. 1)
The Light - The Album Leaf (Into the Blue Again)
Be Near - Ryan Farish (Wonderfall)

Low Carb Breakfast Casserole

I whipped up this casserole tonight because I didn't have much in my fridge for groceries - all I could scratch up was eggs, sausage, zucchini, bell pepper, and cheese. It was a very hearty & delicious meal!

Ingredients:

9 eggs
1 lb. pork sausage (you could also use diced ham)
1 bell pepper of your choice, diced (I used orange)
Shredded cheese (I used mild cheddar)
2 zucchini, diced

Directions:

Preheat oven to 400. 

Saute bell pepper & pork sausage until the pork is no longer pink. Drain the grease & return to the pan. Add the diced zucchini and cook until crisp-tender.

Beat 9 eggs in a bowl, add about 1 cup of shredded cheese and seasoning of your choice (I used Mrs. Dash original blend.) You could add a little milk or cream to this; I would have, but I had none.

Place the sausage and vegetable mixture in a lightly greased 9x13 pan. Pour the egg & cheese mixture over the top.

Bake for about 25 minutes or until egg is cooked and cheese is melted.

Copycat Outback Steakhouse Chicken

This recipe is super fast, easy and delicious! I would love to give credit where it's due, but I printed this and forgot to pin it. :-/ I made a few slight modifications. The original recipe calls for regular mustard and honey. I had neither, but I did have honey mustard. The original recipe calls for shredded colby jack cheese, I used a combination of cheddar & mozzarella.

Ingredients:

4 boneless skinless chicken breasts, pounded to 1/2 inch thickness
6 slices bacon
1/2 cup honey mustard
2 Tbsp. mayonnaise
2 tsp. dried onion flakes
1 cup sliced fresh mushrooms - used white button mushrooms but baby bellas would be good too
2 cups shredded cheese of your choice

Directions:

First, sprinkle and rub the pounded chicken breast with seasoning salt. Cover & refrigerate for now.

Cook bacon in a large skillet until crisp. Remove bacon from pan and set it aside, but do not discard the bacon grease in the pan.

Saute the flattened chicken breasts in the bacon grease for 2-3 minutes per side or until browned.

Place the chicken in an 8x8 baking dish.

In a small bowl combine the mayo, honey mustard and dried onion flakes.

Spread some of the sauce over each piece of chicken, then layer with mushrooms, crumbled bacon, and shredded cheese.

Bake at 350 for about 30 minutes or until the cheese is melted and the chicken is cooked through.

Smear a little of the sauce on your plate & place the chicken breast on top. Be prepared to have NO leftovers!

The Power of Positive Thinking

I saw this quote again today and was reminded again about how important it is to think positively. 

Last month I experienced a moment of such incredible positive thinking, I signed up for a half marathon.  I just recently have been able to complete a 5K without too much trouble, but a half marathon? I must be crazy.

I have been avoiding the treadmill and running outside when I can, but I'm kind of a puss when it comes to cold weather so that's not working out so well for me.  I have trained a handful of times since I signed up, so I've resigned myself to the fact that there will be some walking during this 13 mile trek. I'm okay with that.

I just finished the third 50 minute treadmill run of my life. I don't know why I picked 50 minutes as my most recent goal; there's no significance except that it's almost an hour. Minutes go by slowly on the treadmill, as you probably know, but I found a new way to help the time pass. I normally look at the timer and the mileage about every 30 seconds, and that makes for a really long run. Today I tuned into Pandora's "Electronic Cardio" radio station and told myself that I would only look at the timer or the mileage when one song ended and another began. I ran 2 miles in 3 songs! I started this little game after a quick stretch break at about the two mile mark. The next three songs were reaaaaaallllly long, but it worked! Before I knew it, a total of 50 minutes had passed, and I had run just over four and a half miles.

Although I believe in the quote above, I also believe that "thinking" can also get in your way. Sometimes it's better to think less, breathe more, and let your body prove something to you.  The power of your mind is incredible, and it can either be your biggest fan or your worst enemy. I encourage you to face your task, whatever it is, with a positive outlook. What's the worst that can happen? You might have to try again, practice more, change the way you do it, adapt, grow? Those are all good things.

To close this post, I dug up a note that I wrote on Facebook.  I posted this last May after finishing the Couch to 5K running program to help me prepare for the Warrior Dash.  It is a testament to positive thinking, and I remember how great it felt to accomplish what I considered to be a HUGE goal for myself. It's true - whether you think you can or think you can't, you're right.

As you all know, I've been on a journey with "running" the past 9 weeks. I do not consider myself a runner and I've never felt confident in my skill. In preparation for the Warrior Dash, I decided to tackle the Couch to 5K running program. It was perfect for me...it allowed me to start slow and I gradually worked my way up to my first 3 mile run today.

Thanks to much support and encouragement from all of you, I feel GREAT after my milestone today. I wanted to share with you this mantra that seemed to be running through my head while I was on a mission to complete first one, then two, then three miles.

I can't do it.
I might be able to do it.
I want to do it.
I will try to do it.
I think I can do it.
I know I can do it.
I'm doing it.
I did it!

If you would have told me a few months or years ago that someday I would be running 3 miles without walking or stopping, I would have laughed and said "there is no way I could ever do that." Yes it was hard, yes I wanted to stop, but I kept telling myself that there are much harder things in the world than putting one foot in front of the other for 30 minutes or so.

So again, thank you for supporting me and "liking" my progress via Facebook posts. I truly appreciate it! Now, on to the Warrior Dash!

Low-Carb Pizza Crust and Why all the Low-Carbness?

Why all the low carb recipes? I once was one of those people who wouldn't even consider a lower carb diet. I love bread, pasta, potatoes, desserts, pizza, tortillas, etc. I was the queen of low-fat food for years. However, I was always hungry, and I couldn't lose those last 10-15 pounds.

I was sure that this was a fad diet, that wasn't for me, and that I wouldn't be able to succeed. I had been having some stomach issues and noticed most of my discomfort was immediately after eating foods with higher carbohydrate content and/or gluten. I thought I might have a food sensitivity (I won't use the word "allergy" as I think it's highly abused and misdiagnosed.) I also noticed that I "crashed" after eating lunch most days, especially if there was pasta or bread involved. I.was.always.tired.

My friend Suz had been living the low carb lifestyle for a few months before I visited her one weekend. While I was there, I ate how she ate. Surprisingly, it wasn't so bad. I ate things like a handful of nuts for a snack, a meal containing mostly protein and fiber, and no refined sugars. I made a commitment to try to avoid foods high in sugars, carbohydrates, corn syrup, fructose, etc. Within one month, without any change to my physical activity, I had lost 12 pounds - and several inches - mostly in my hips/thighs/belly area. During this time, I also significantly increased my intake of "good" fats such as nuts (almonds, walnuts, pecans, pistachios), olive oil, coconut oil, avocados, and yes, some other fats such as bacon, sausage, and cheese. I eat a lot of eggs, fresh produce such as spinach, kale, cucumber, spaghetti squash, zucchini, yellow squash, cabbage, leafy green lettuce, peppers, and proteins such as tuna, salmon, turkey, shrimp, chicken, and beef. I have recently introduced more "sugary" fruits such as apples (I love green apples with almond butter! And Jif now makes a low sugar peanut butter.) Anyway....this is working out well for me.

I have since adapted most of my recipes and cooking to a lower carb version and I'm having so much fun with it! I was skeptical when Suz introduced me to this low carb pizza idea. No flour, no sugar, no gluten, basically just eggs & cheese. I was shocked and delighted at the taste.

For the third time I have successfully made this low carb pizza crust, each time I made it a little differently based on what I had for ingredients. The crust isn't going to fool you, it doesn't taste exactly like a regular pizza crust and it isn't as crispy as you might hope. It is, however, delicious and filling.

I used Nancyelle's Thin and Crispy Pizza Crust recipe. If you'd like to see that original recipe, it's here. You will want to precook your toppings. For my toppings, I browned Italian sausage, onion, red & yellow bell pepper, a jalapeno, and baby bella mushrooms. I also used about 3-4 oz. mozzarella cheese for the top.  I used a pizza sauce with the lowest sugar content that I could find, although if you search I'm certain you can find a homemade recipe with hardly any sugar added. You could also make this pizza with a white sauce, chicken, spinach, bacon - the combinations are endless.



Crust Ingredients:

• 8 oz. shredded mozzarella cheese
• 4 oz. shredded cheddar cheese
• 3 eggs
• Garlic powder (the original recipe calls for 1 tsp but I thought that was a bit too much)
• Basil (same as above)

Directions:

Crust before baking

Mix the cheeses, eggs, garlic powder and basil well. Line a large pizza pan with parchment paper or non stick foil (I used a round pizza pan and parchment paper every time, so I don't know how it would work to use a baking stone or something else.) Evenly spread the cheese mixture out on the pan, almost to the edge, making it as thin as possible.  Bake at 450 for 15-18 minutes. I usually check it after about 10. You want the entire crust to be evenly browned on top (my edges got a little too brown this time.)

Crust after baking

Done!

Pat off any excess grease and add your sauce (warmed) and toppings including cheese. Keeping the oven rack in the center position, put the pizza under the broiler until the toppings are hot and any cheese you added is melted and bubbly - about 4-5 minutes. I chose to keep my oven temp at 450 this time because I over baked the crust by itself.

Because there is high fat content in the crust, it is very filling and I normally eat just 2 small pieces. This type of eating stays with me longer, and I feel less hungry in between meals. The lower carb lifestyle isn't for everyone, but for me it's become more than a "diet." I find myself eating better foods, reading labels, and feeling so much better overall.

Happy pizza making!

Shrimp & Kale Salad (Low Carb)

This salad is easy and quick to make. I had intentions to use baby spinach for this salad, but found none in my fridge! I substituted kale and the result was delicious. This seems like a long explanation for a "quick" salad, but it was on my table in 30 minutes. Serves 2.

Salad Ingredients:
Olive Garden Copy-Cat Salad Dressing (recipe below)
10-12 oz. peeled, de-veined shrimp (I took a short cut and purchased already cooked & frozen shrimp)
Olive Oil
Fresh lemon juice
4 cups Kale, torn into bite sized pieces
4 pcs. bacon
Coconut Oil

I followed this recipe to make the dressing with the following modifications:
1. Olive Oil instead of vegetable oil
2. Splenda instead of sugar
3. Salad vinegar instead of white vinegar

"Olive Garden" Salad Dressing Original Recipe

Ingredients:
1 packet Good Seasonings Italian Dressing
(Ingredients needed to make dressing; oil, water, vinegar)
½ tsp. dried Italian Seasoning
½ tsp. table salt
¼ tsp. black pepper
½ tsp. sugar
¼ tsp. garlic powder
½ tbsp. mayonnaise (no Miracle Whip, please)
¼ cup olive oil
2 tbs. white vinegar
1 ½ tbs. water

Salad Dressing Directions:
Prepare Good Seasonings Italian Seasonings Dressing as it states on back of package. Once prepared pour it in a medium bowl, then add additional ingredients listed above (starting with dried Italian Seasoning.)

Using a whisk, mix all ingredients until mixed thoroughly combined.

Store unused dressing in a sealed container in the refrigerator for up to 4 weeks. Be sure to give the bottle a good shake before using.

Once you have your dressing made, continue with ....

• Preheat oven to 400 degrees. Place bacon strips on a foil-lined cookie sheet. Bake for 10-13 minutes or until desired crispiness. Remove from oven, drain grease, and chop the bacon into small pieces.
• Heat coconut oil a large skillet on medium heat until melted. If using raw shrimp, cook shrimp until just pink. Add the juice of 1/2 lemon just as the shrimp are finishing. If using pre-cooked shrimp, just heat until warm, then add the lemon juice. Remove from pan & set aside. 
• Return skillet to medium-low heat. Add about 1/4 cup of the prepared salad dressing to your pan & heat until just warm. Add the chopped kale to your skillet - stir & cook until just wilted.
• Transfer the kale to your serving dish, top with shrimp, bacon and salad dressing to taste. Or, place all ingredients in a large bowl, add some dressing & toss to coat. Enjoy!

Hearty Turkey Chili (No Beans, Low-Carb)

The thing I love about soups & stews is it's pretty hard to screw them up. I adapted this recipe from AllRecipes.com, used what I had in my kitchen, and fell in love. The original recipe is here.   Disclaimer: I like spicy food. Hot. As always, you can eliminate or reduce any of the spicy ingredients to suit your taste (specifically, reduce the red pepper flakes, ground red pepper and use mild salsa.)

Ingredients: 

• Olive oil
• Ground turkey (I used one pound, next time I might use 1/2 lb. ground sausage in addition)
• 1 tsp ground coriander
• 1 tsp dried oregano
• 1 tsp red pepper flakes
• *1/2 tsp ground red pepper
• *1 tsp cumin
• *1 tsp chili powder
• 1 can tomato paste
• 16-24 oz. beef broth
• 8 oz. salsa or picante sauce
• 14.5 oz. can crushed tomatoes
• 1 can chopped green chile peppers (Tonight, I didn't have these, so I substitued 1/2 jar of sliced jalapenos with juice. I have made this before and prefer the green chili peppers)
• 1/2 onion, chopped
• 1 bell pepper, any color, diced (I used two orange mini bell peppers)
• 3 medium zucchini, quartered & chopped (our local grocery store only had one, so I used 2 yellow squash and 1 zucchini)
• For garnish, sour cream, shredded cheddar cheese, and green onions. 
• *The original recipe called for Taco Seasoning, which contains too much sugar for my taste. I used a single packet of Splenda instead. If you opt for Taco Seasoning, you can eliminate the seasonings marked with *

Directions:

1. Heat 1 tbsp. olive oil in a large stock pot on medium-high heat. Add turkey, all of the dry seasonings, and tomato paste. Cook until turkey is evenly browned. 
2. Add broth and simmer for about 5 minutes. Add salsa, tomatoes, and chilies. Continue cooking at a moderate simmer for about 10 minutes. Add more broth if the chili gets too thick. 
3. While chili is cooking, heat 1 tbsp. oil in a large skillet over med-hi heat. Cook onion and bell pepper until onion is translucent. Add onion & pepper to chili and continue to cook at a low simmer. 
4. In the same large skillet you used for the onion & pepper , heat 1 tbsp. oil over med-hi heat. Add zucchini and/or squash and cook for about 5 minutes or until lightly browned. Add zucchini to chili & cook 5-10 minutes more. Add more broth or water if chili gets too thick. 
5. Serve with sour cream, shredded cheddar cheese, and green onions

Philly Cheesesteak Stuffed Peppers

These are fast, easy, and fabulous. You should make them. Here is the original recipe from which I strayed just slightly.

Ingredients:
8 oz. thinly sliced roast beef (I buy the frozen hockey-puck philly meat from WM - don't judge!)
8 slices provolone cheese
2 large green bell peppers
1 jalapeno pepper (the original recipe calls for onion)
6 oz. baby bella mushrooms
2 Tbsp. olive oil, butter, or coconut oil
1 Tbsp. fresh garlic, minced
Salt, pepper, and dried minced onion to taste

Directions:
Preheat oven to 400. 

Slice peppers in half lengthwise, remove ribs and seeds.

Slice mushrooms & jalapeno. Saute over medium heat with your choice of fat and the garlic/salt/pepper/minced onion until the vegetables are tender.

Add cooked roast beef to the vegetables & heat through. Line the inside of each pepper half with provolone cheese (I tore my slices into smaller pieces to make more room for the filling).

Fill each pepper with meat mixture until they are nearly overflowing.

Top each pepper with another slice of provolone cheese.

Bake for 15 minutes or until the cheese on top is golden brown.

Food photography is not my forte, but these are delicious!! 

Yoga Playlist #2

I created this beautiful yoga playlist using Spotify. *There is one song that I couldn't find on Spotify so I had to use my local file. I kind of have a thing for Ryan Farish apparently.

Spiritual High Part I - Moodswings - Moodfood
Sunshine in the Rain - Ryan Farish - Legacy - Greatest Hits 2000-2010
Full Sail - Ryan Farish - Legacy - Greatest Hits 2000-2010
Holding Hands - Ryan Farish - Legacy - Greatest Hits 2000-2010
Carnival - Ryan Farish - Opus
Life in Stereo - Ryan Farish - Life in Stereo
Love is the Seventh Wave - 2011 Remix - Sting - 25 Years
Lebanese Blonde - Thievery Corporation - The Mirror Conspiracy
We Are Free - Ryan Farish - Legacy - Greatest Hits 2000-2010
*Contact - Blue Stone - Breathe
The Summit - Ryan Farish - Life in Stereo
River - Enya - Watermark
Beautiful - Ryan Farish - Legacy - Greatest Hits 2000-2010
Losing You to You - Hammock - Raising Your Voice - Trying to Stop an Echo

Yoga Playlists

I've been teaching yoga for several years, and I love to explore new music for class. I typically use a mix of non-traditional "yoga" music as well as some more mainstream electronica/trance/new age music. Here are just a few of my early playlists. I have a new Spotify playlist and others I will share as well. Enjoy!

50 Minutes
Ignition - Michael Hedges
You Are The Best Thing - Ray LaMontagne
Mausam & Escape - A.R. Rahman
Fortune Teller - Robert Plant & Alison Krauss
Woman - Maroon 5
Lucky Man - The Verve
Jitterboogie - Michael Hedges
Kashmir - William Joseph
Atlas Eyes - Tangerine Dream
Ragamuffin - Michael Hedges
Retrograde - Leo Kottke
Oracle - Michael Hedges
While She Sleeps - Trammell Starks

Sunset Yoga Mix 2 56:37
Flower - Moodfood
Vinyasa - Soulfood & Brent Lewis
Chamber 12 - Soulfood
Adi Shatki - Mantra Girl
Tantric Body - Soulfood & Jadoo
Falling Rain - Soulfood & Jadoo
Vision Quest - Soulfood, Brent Lewis & Rita Coolidge
Rio Chama - Soulfood & Ra Music
The Lion Fell in Love With the Lamb - "Twilight" The Score
Savasana Glow - Gordon Brothers

Sunset Yoga Mix 55:45
Here, Now - Joseph Nagler
Strawberry Swing - Coldplay
4 KG - Jon Clarkson
Lebanese Blonde - Thievery Corporation
Mothers of Rain - Tangerine Dream
Twin Soul Tribe - Tangerine Dream
Shatki Flow - Gordon Brothers
Dawn (in Desert) - Music for Active Yoga vol. 7
Lakita's Theme - A.R. Rahman
Ohroo - biomusique

Rain or Shine Mix 58:09
You Wish - Nightmares on Wax
Rainsong - Moodswings
Right as Rain - Adele
Rain Song - Enigma & Deep Forest
The Sun Doesn't Like You - Norah Jones
Falling Rain - Soulfood & Jadoo
Down Like Rain - Jesse Cook
Ain't No Sunshine - Van Morrison
Always - Peter Bradley Adams
Heavenly Day - Patty Griffin
Till the Sun Turns Black - Ray LaMontagne
Paris Sunrise #7 - Ben Harper & The Innocent Criminals
Sung to Sleep - Michael Manring 
Watermark - Enya 

Glass Half Full 1:01:01
Lotus - DJ Free & Brent Lewis
Forever the Optimist - Patrick O'Hearn
Voices from the Past - Gingko Garden
Serenity - Delerium
This Sky - Derek Trucks Band
Rio Chama - Soulfood & Ra Music
Gliding in Azure - Gordon Brothers
Fade Into You - Mazzy Star
Lakita's Theme - A.R. Rahman
Finale - Danny Elfman ("The Kingdom" original score)
Watermark - Enya

New Traditions 57:14
Om - DJ Free & Brent Lewis
Mofolo Hall (Akulalwa) - Ndumiso
Only One - Mary-Kathryn
Nomad's Land - Zingaia
Voices From The Past - Ginkgo Garden
Starmoon - Music For Active Yoga Vol. 7
Woodland Ride - Ginkgo Garden
Meadowland - Amethystium
Season of Renewal (Lounge Mix) - Steve Gordon
Devotion (from Tathata Album) - Nisimo
Golden Mean (from Tathata Album) - Nisimo
Lotus - Suzanne Teng

Positive Thinking 58:37
Life in Technicolor - Coldplay
Desert Rose - Sting/Farhat Bouallagui
Brand New Day - Sting
Lebanese Blond - Thievery Corporation
Strawberry Swing - Coldplay
Love and Happiness - Marc Broussard
Tantric Body - Soulfood & Jadoo
Microcosmic - Moodswings
Positive Thinking - Acoustic Alchemy
Ghost Story - Sting
Ohroo - biomusique

Sara's Birthday Mix 59:58
Here Now - Joseph Nagler
Ignition - Michael Hedges
Jitterboogie - Michael Hedges
Mausam & Escape - A.R. Rahman
Run - Collective Soul
Bella Luna - Jason Mraz
Baal T'shuvah - Michael Hedges
When I was 4 - Michael Hedges
Mahamrtyunjaya Mantra - Reema Datta
The 2nd law - Michael Hedges
Play Delicate, Desire Quiet - Grace Cathedral Park
Dieter's Theme Reprise - Klaus Badelt ("Rescue" Dawn Score)
Finale - Danny Elfman ("The Kingdom" Score)    

Low Carb House "Fried Rice"

Here is another really tasty low carb recipe! There is a little bit of prep work involved with this recipe, but I had it on the table in about 30 minutes.

Ingredients:

• 1 head cauliflower
• 4-5 green onions, chopped
• 2 gloves garlic, minced
• 1 TBSP fresh ginger, minced
• 2 TBSP fresh parsley, chopped
• 1 TBSP butter or coconut oil
• 3 TBSP Tamari sauce (or soy sauce, I use low sodium)
• 1 egg, lightly beaten
• 1/2 lb. cooked shrimp (I buy precooked & frozen jumbo shrimp from Wal-Mart (GASP!), probably not the best, but I live in Nebraska & there isn't an abundance of fresh seafood in these parts)
• 4 oz. cooked chicken (this time I used Wal-Mart's frozen Thinly Sliced Chicken - cooked according to package directions) There is a negligible amount of sugar in meat of this kind, it would be better to use left over roasted or rotisserie chicken if possible. 
• 4 oz. cooked beef (ditto above, it's like Philly meat)
• freshly ground black pepper to taste
• red pepper flakes to taste

Place cauliflower florets in food processor. Pulse until the cauliflower is "riced" - this doesn't take long. In a large skillet, sauté onion & garlic in butter/coconut oil until tender. Stir in the riced cauliflower, soy sauce, parsley, ginger, black pepper and red pepper flakes. Cook for about 5 minutes on medium heat, stirring occasionally. Add the cooked meat & shrimp to the skillet & toss well. Create an opening in the center of your pan by pushing the "rice" and veggies toward the outside of the pan. Cook the scrambled egg until fluffy. Mix well & serve hot - this.was.amazing.

Spaghetti Squash Skillet Meal - Low Carb/Gluten Free

I found a recipe on Pinterest for Spaghetti Squash Carbonara. I have had some luck in the past with spaghetti squash recipes so I thought I'd give this one a try. I did modify the original recipe, but you can find it here.

I MUST get better at taking pictures during my progress of preparing my food - the vegetables in this dish were so vibrant and beautiful when I first put them in the pan. I only have an "after" photo. :-(

Here's my variation; as always, USE WHAT YOU HAVE. If you don't have a particular ingredient, leave it out, or - if you have something else in your pantry/fridge that you love, add that instead.

Ingredients:
1 large spaghetti squash
extra virgin olive oil and/or coconut oil
salt & pepper to taste
4 slices bacon
1 small shallot, minced
2-3 mini bell peppers, sliced thin (I used 2 ea. of orange, red, & yellow)
1-2 zucchini and/or yellow squash, roughly chopped
3/4 cup chopped baby bella mushrooms
balsamic vinegar to taste - about 1 tsp.
2-3 cloves garlic, minced
1/2 cup Parmesan cheese
1 small bunch parsley, chopped
1 or 2 eggs, lightly beaten

Directions:
Cut the squash in half, remove seeds. Place on a baking sheet with the skin side down. Brush the squash with olive oil & dust with salt & pepper. Bake at 375 for about an hour, or until the squash shreds easily with a fork. Once squash is cooked, scoop the strands from the skin of the squash and set aside.

I like to cook my bacon in the oven, so for the last 15-18 minutes of the squash cooking time, I added to the oven 4 slices of bacon on a baking sheet lined with foil. Once the bacon is done, drain any grease & chop the bacon.

In a large skillet, melt either coconut oil or olive oil (2-3 TBSP); add shallot and cook until translucent. Add garlic & cook for 2-3 more minutes. Add the vinegar & the rest of the vegetables & cook until the zucchini is crisp-tender. Add the squash back to the pan & toss in the chopped bacon. Add the cheese & parsley and toss to mix all ingredients. Create an empty space in the center of your pan & add the egg. Cook until egg is fluffy. Serve immediately. Serves approximately 4 people.

Zippity-Go-Green Smoothie

This is our second attempt at juicing vegetables for a morning smoothie. Yes, it makes a mess. Yes, it takes quite a load of fruits/veggies to produce 1 serving. Yes, it's worth it! The flavors in this smoothie will make your mouth SING! The jalapeno adds the zip, but if you're sensitive to spicy flavors you could use a green bell pepper which would add more sweetness.

1 Granny Smith apple, quartered
1 pear, quartered
1 lime
4 leaves kale
4 sticks celery
1 cucumber (skin on)
1 jalapeno pepper, whole
1 small bunch parsley
1 small bunch cilantro

If you don't have all of the ingredients, use what you have! Yesterday Jeremiah used green onions and fresh baby spinach instead of kale, and the result was very tasty!

We used a Jack LaLannes power juicer, we didn't clean any of the fruits or vegetables first. This recipe yields two 12 oz. delicious servings.