Tag Archives: Food

Things I am Liking This Week-Christmas Edition

Posted in San Francisco, Things I Love by

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My favorite way to kick off the holidays is by getting my Christmas Tree. It does not feel like Christmas officially until the Christmas Tree is in hand, lights are on setting a comforting glow, and it is dressed up in it’s finest ornaments ready for the weeks ahead.  I had always had an artificial tree my entire life, until 4 Christmas’s ago when I met Dustin and he insisted we get a real one. That first holiday together we had big plans to go down to a tree park, walk around while sipping on hot cider or coco while picking out the perfect one for our first holiday together. In reality what happened was we got lazy and ended up going to Lowe’s, which has now become our yearly tradition. Usually we go for a much bigger tree, but this year the smaller one seemed to be giving us the eye. Her shape was perfect and when we both saw her we knew, this was our tree this year.

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I like all other 7 year old girls am in love with the movie Frozen. Is it because I am a big kid at heart or because I am engulfed with Toys all day for work? I am not sure, but either way this Elsa ornament was one of the best gifts I received this year. She was combined with Christmas yoga leggings and homemade champagne jam. How my dear Jaclyn knows me so well.

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This time of year my favorite treat in the morning is coffee. We have had an over abundance of rain this year and it has made weekend mornings more dreary then usual. I have found the best way to perk up the day is after a great sweat session making my way to a new place and ordering something in. I typically get my coffee to go, but there is something so comforting about drinking coffee from a giant mug.

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We all know I already have an obsession with shows. I don’t know what it is, but getting dressed up, going out for a nice dinner, followed by a show screams the holiday season for me. I have been blessed over the last couple of months to attend almost a dozen different shows. They have ranged from live music, to comedians, and to musical’s my all time favorite. However the highlight has to be going to see a Christmas Ballet with one of my closest girlfriends. I have a fascination with ballerina’s. Their thin, yet muscular bodies moving in beautiful patterns across the stage just memorizes me. So of course once you add in bright red costumes and the song “Santa Baby” I am in pure Christmas heaven.

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One of my favorite Christmas traditions is driving around looking at Christmas lights. It amazes me the time and energy people put into making their houses Christmas statements and bursting with light all for others to see and enjoy. This year now being blessed to live in a neighborhood where walking is my preferred means of transportation I found myself taking my beloved golden retriever on longer walks just to explore the lights. This was by far my favorite house I came across.

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This time of year my two favorite past times are reading and going to see movies. Both are so comforting and relaxing. Right now I am engulfed reading “Wild” with a goal to finish it before the movie leaves the theater. Why not combine my two favorite past times? Add in Cooper and this is a dream night.

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We all know I have an obsession with beer. Not just any beer though, really good beer. I love dark, creamy, sweet beers. Stouts, barley wines, porters, dubbels, browns, you name it. Every year the anticipation of coming home to Colorado always starts to build when I think about all of the new amazing beer I will get to try. New breweries are popping up constantly and last night I was able to try a new one in my hometown. Although none of their beer was on my drink again list, the place felt like Christmas just sitting by the fire.

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Christmas is about spending time with the people you love. I feel as we get older,  your family starts to grow and blend, Christmas becomes about carrying on your family traditions while also creating new ones. Today my longest and best friend Kristen started a new Christmas Eve morning tradition. A brunch of healthy, homemade, and delicious food paired with beer mimosas, and topped off with homemade cookies. I have to say this by far has been one of my favorite moments this holiday.

I wish all of you a happy and healthy Christmas!!!

December Book Review- Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food

Posted in Books and Articles by

 

Mindful Eating

It was a couple of years ago when  I first heard the concept of mindful eating. I was over a year into weight maintenance and was starting to think of new ways to be able to incorporate back foods I loved without binge eating them. One of my closest girlfriends has an amazing ability to listen to her body. She is thin, beautiful, and never deprives herself. If she wants French fries she has them. If she wants a kale salad, then that is what she eats. What she does better than anyone else I know is feeds her body what it craves, she stops the moment she gets full, and puts her fork down never to look at it again. She truly embodies the concept of mindful eating. It was from my admiration for the way she lives her food life that I started to see how I could incorporate it into my own life.

For those who are not familiar with the concept of mindful eating, it is pretty simple.  Essentially it is not about limiting what you can eat, it is not dieting, it is being more mindful of what you are feed yourself and listening to your body’s internal hunger cues. I find this concept truly inspiring and have wanted to make it a way of life for myself over the last couple of years. I have to say when you can get into the groove and zone of mindful eating, it is by far the best relationship you will have with food and your body. I find the trouble is being able to stay in the zone when life starts to get stressful and chaotic.

I have read quite a few articles on the subject along with various books so when I came across “Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food“ by Susan Albers I knew I wanted to read it. Susan Albers is able to lay out very simple ideas that are easy for people to grasp and understand. As Susan describes on her website “Mindful eating is not a diet. There are no menus or recipes. It is being more aware of your eating habits, the sensations you experience when you eat, and the thoughts and emotions that you have about food. It is more about how you eat than what you eat.”

Overall I did enjoy the book. The concepts are very basic and easy to follow.  This book would be especially good for anyone who wants to lose weight, learn to appreciate food more, or to help get rid of emotional feelings associated with food. It is all very common sense and the ideas are straightforward for anyone to follow. My only criticism is it was a little repetitive for my liking and did not bring a whole lot of new ideas that I had not already read before. However in the end I am glad I read it and would recommend it out to others, especially those just starting their weight loss journey!

Health & Fitness Articles of the Week – 11/30/14

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Shop Yourself Happy– In light of the holiday season and all of the shopping consumers will do in the next 3 weeks, I thought this article was only fitting. What I like about this article is it does not preach you should not spend money this holiday, but instead poses 8 ways to spend money and get more out of it. I know I do a couple of these this time of year and it definitely feels more rewarding. “If money doesn’t make you happy, then you probably aren’t spending it right.”

Calories on Menus: Nationwide Experiment Into Human Behavior– I have posted a few articles on this subject, because it is something that I really believe in, I find beneficial as a consumer, and because human behavior is also fascinating. Research seems to still be a little inconclusive based on not having a large enough sample base and a long enough period of time. However the Starbucks example is very interesting. “One of the largest studies to date, involving hundreds of millions of transactions at Starbucks, found a small but real decline in the number of calories consumers bought.”

Can Mushrooms Treat Depression?– This article lays out some of the psychological benefits that can come from a drug derived from magic mushrooms called psilocybin, a couple of which are helping depression and obsessive compulsive behavior. However since magic mushrooms are illegal it poses difficulty for researchers to really dig in and find out how it can benefit people.

The Lessons of Peyton Manning  One thing I love about fall is football. Yes I might not always watch it, but something about even hearing the sound in the background is very comforting to me. Being from Colorado the Broncos have been my favorite football team my entire life. Now having a quarterback like Peyton Manning is just added icing to the cake. When I came across this article this week I knew I needed to include it.  The author for this article looks at Peyton Manning’s successes and makes it relatable for others in their own personal goals. “The real masters of their craft demonstrate that quality of mindset determines quality of behavior, and that great physical achievements are often the result of the mental and emotional fitness behind them, not the other way around.”

Why 2025 Matters: From Tech to Table– “Many policy experts at the Food and Agriculture Organization, among other institutions, believe the challenge facing us now is to practice something called “sustainable intensification.” This means increasing food production from existing farmland while minimizing pressure on the environment.”

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Photo from Huff Post

 

Red Lentil and Sweet Potato Stew Recipe

Posted in Recipes by

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Let me put it out there, I read a lot of magazines. Something about opening up your mailbox, seeing the cover photo of your favorite guilty pleasure, new and staring back at you,  just  makes you feel like a special present has just been sent soley to brighten up your day. I always felt like I officially was an adult with my own place when I started to subscribe to every magazine I had ever wanted.  One of these magazines was one of my all time favorites from  Martha Stewart’s publications called Whole Living.

This magazine always seemed to capture what I loved about so many of my separate reads into one beautiful master monthly publication for my liking. It had the comforting home segment like Real Simple and Martha Stewart Living, but mixed in with the healthy living and fitness aspect like Fitness and Women’s Health. I found out of my 8 subscriptions this was the one magazine I held onto way too often as there was always just too much goodness in it to throw out.  Alas what happened to my beloved, well it was discontinued in 2013 and I found my magazine subscription life had to move on without it.

I still have a few of the best issues tucked away in my wicker magazine basket and the other day when the weather starting to turn a little cold I knew exactly what recipe I wanted to make and where to grab it.  The recipe was part of a 3 week detox plan in the 2013 January edition. I attempted to try the whole detox and made it through the first week before jet setting off to New York for a week of work and fun with friends. Obviously once the plane hit the ground the detox was off, but I found I came back for weeks after trying all of the various recipes upon returning home.

One of my favorite was the Red Lentil and Sweet Potato Stew. This dish is filling, healthy, flavorful, and hits the spot on a chilly night. It says it makes 4 servings, but really I found it to make about 6. The other night we paired it with a little brown rice, which added a little more girth to it. It is really easy to make, quick to cook, and only gets better after a day or two. My only complaint, it is not very photogenic. So I apologize for not having a great glamour shot of this one. However I included the link to the recipe at Whole Living so you can see a more mouthwatering rendition.  I hope you enjoy!

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Red Lentil and Sweet Potato Stew

Whole Living, January/February January/February 2013

Ingredients

  • 2 Tbsp coconut or extra-virgin olive oil (I just used cooking spray to save a few calories and it worked well)
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 Tbsp curry powder
  • 1 diced large onion
  • Coarse salt and freshly ground black pepper
  • 4 minced cloves garlic
  • 2 Tbsp minced fresh ginger
  • 2 peeled and diced sweet potatoes
  • 1 diced (stemmed, seeded) red bell pepper
  • 1 1/2 cups rinsed red lentils
  • 6 cups vegetable broth

Directions

  1. Heat oil in a large pot over medium heat. Cook cumin, turmeric and curry powder until fragrant, about 1 to 2 minutes. Add onion with a few pinches salt, and cook, stirring, until tender, about 6 minutes. Add garlic and ginger and cook, stirring, until tender, about 2 minutes. Add sweet potatoes and bell pepper and cook 1 minute.
  2. Add lentils and Broth. Bring to a boil, then reduce heat and simmer until lentils are tender, 20 to 25 minutes. Season with salt and pepper.

A Weekend of Food in Pictures

Posted in Food and Drinks, San Francisco by

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What does someone do after they have spent all week on a rotation diet, well I can answer that. You go and enjoy food and drinks all weekend. Which is exactly what I did!

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The weekend started at a restaurant called Bar Crudo in my new neighborhood, which has an amazing happy hour.  Also can I say happy hour is genius in my opinion. You get a deal just for starting your night off early, why would someone not want to participate. I have also found now living in an area closer to a college campus that happy hour is very prominent at most of the neighborhood establishments.

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Bar Crudo is a great seafood spot, but can be a little pricey. This is why the happy hour specials are so killer. They have $1 Oysters, $1 mussels, $10 for 2 fish tacos, and $6 for a healthy pour of wine. The food and wine was all delicious and I recommend to anyone to check out this hidden gem.

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The following day after one of the hardest spinning classes I have ever been to and then a hike with some girlfriends, it was decided brunch was needed.  We made our way to a neighborhood spot called Sparrow Bar and Kitchen. I have been here only once before and found their food to be a little hit or miss. However the atmosphere is quite nice. They have a huge outdoor back patio where we enjoyed our breakfast in the rare San Francisco sun. I ordered the smoked salmon quiche with maple crème fraîche.  It was yummy, just the right amount of food, and was accompanied by a small green salad. Pair this with a cup of coffee and it totally hit the spot!

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After brunch Dustin and I went to see the musical Pippin, AMAZING! If you have the chance to see it you should. Afterwards we had to go to one of our favorite brewery restaurants in the city Mikkeller Bar. Of course when you go here you have to order a bratwurst. I ordered the muffuletta bratwurst and replaced the french fries with a salad. I paired it with a Dubbel beer, which made me a little buzzed afterwards. All in all it was a great weekend of food! Of course this week I have been back on track making all my meals for the week. However I am getting ready to enjoy the weekend again!

Rotation Diet-Day 4

Posted in Food and Drinks, Health by

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Last night I did not sleep as well as I have the last 2 nights. It was more like a usual night for me where I wake up multiple times and cant seem to stay asleep. Overall I think Day 3 has been my hardest so far. I felt hungry and un-satisfied for most of the day. It was either the food I ate or the combination of them that left my stomach grumbly and off. All of this combined leads me to say I am glad today is my last day on rotation! I know you are supposed to do these type of diets for at least 6 weeks to really get a good base line and to see how your body responds to a new program. For me this will be the end of it. I am so excited to get back to regular programming tomorrow!

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This morning I started my day with a 4 1/2 mile run followed by an hour of body pump. Usually when I do this combo on Thursday’s it is a breeze. Today was really hard. My body felt weak and tired. I am not sure if it is from what I ate yesterday, or from this week, or just an off day. Either way I am hoping tomorrow will be better.  Breakfast today consisted of a massive amount of watermelon, cantaloupe, and honeydew melon. I am finding the fruit with more water in them fill me up a lot more then some of the other types.

Breakfast

  • 2 cups of Watermelon
  • 1 cup of Cantaloupe
  • 1 cup of Honeydew melon
  • 1 cup of coffee with steamed almond milk

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By lunch time I was craving protein. I had made acorn squash, but grabbed some salmon lox at the breakfast bar to eat along with it. Actually lunch ended up hitting the spot and I have felt satisfied all day! I didn’t even need an afternoon pick me up, which lately is un-heard of.

Lunch

  • 4 oz of Lox Salmon
  • 1/2 baked acorn squash with brown sugar and salt
  • 2 small beets
  • 1/2 cup grilled summer squash
  • 3 glazed pecans for dessert

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For dinner it was all about Salmon and squash again. I have to say dinner totally hit the spot! Today my body felt really good with the food choices. I have been content and happy all day. After every meal I felt full, I did not crave snacks, and I was able to sustain energy.

Dinner

  • 4oz of Atlantic Salmon with sea salt and a drizzle of maple
  • 1 large summer squash made into spaghetti with a little olive oil and garlic salt
  • 8 Okra pods baked
  • 2 oz of sake

All in all here is what I liked and disliked about the rotation diet.

I liked that I was able to eat different things every day. It was nice to see what foods my body responded well to and which ones it struggled with. It was good to stop my snacking habit and focus on full satisfying meals. It was also nice to cut out processed foods and emphasize protein, veggies, and fruit. I also was happy with the added sleep from the week.

What I disliked was all of the food prep. There was a lot of thought and energy that went into every night with planning meals for the next day. It was also expensive. Since I could  not eat leftovers I had to buy a lot of different food to last throughout the week. Even with stocking up at the farmers market on Sunday it did not sustain all my meals.  Lastly it was hard to tell myself no to something healthy I was craving, aka like grapes and greek yogurt, because it was not the right day.

What I am taking away from this experience is it is good to force myself to vary my food more often. Even if it is just alternating breakfast every other day. I also like knowing what foods pair well together, which I can try and be mindful of when making meal choices going forward. Would I do this again, absolutely. Am I glad it is done tomorrow and I can go to happy hour to enjoy whatever healthy meal I want. Yep, I cant wait! I see wine, cheese, and bread in my near future.

Rotation Diet-Day 3

Posted in Food and Drinks, Health by

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This morning I woke up again to another amazing night of sleep! In the future I really need to remind myself how every time I go to have a late night snack it is going to affect me for the rest of the night. Because let me say, after sleeping well for two nights in a row it makes a huge difference to your day. I did wake up hungry, which is not typical for me. However I am not a fan of eating before working out, so I waited to eat breakfast till after my Barre class when I had made my way into the office.  I did start the morning cheating again with coffee from my favorite coffee shop Philz. Although I did make sure to use almond milk instead of dairy, so I am giving myself credit there. Today breakfast consisted of fruit and roasted sweet potatoes. I felt satisfied, but was definitely ready for lunch by noon.

 Breakfast

  • 1 cup of pineapple
  • 1 plum
  • 1 medium roasted sweet potato with salt and a little brown sugar

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After preparing not only dinner last night, but also the sweet potatoes for this morning I had no energy to make something else for lunch. I was able to find a 3 bean salad at the grocery store and went to the salad bar at work and through together some tofu and beans for another snack. All in all it tasted pretty good and I did manage to feel full by the end of it. But by early afternoon my stomach was upset and gurgling for the rest of the day. Not sure if it was from what I ate or just the combination of foods.

Lunch

  • 1/2 cup 3 bean salad from Molli Stones (consisted of red onion, green beans, garbanzo beans, and kidney beans)
  • 1 cup of firm tofu, garbanzo beans, black beans, kidney beans, and red onion with salt and pepper

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By afternoon I was in need of a snack. I grabbed a few almonds and ate a pluot along with some pineapple. However my mouth started to feel the acidity from the fruit and I was not able to eat it all. I ended up having to grab an afternoon coffee for a pick me up to make it through the rest of the day.

Snack

  • 1/2 cup of pineapple
  • 1 pluot
  • 8 almonds

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For dinner I ended up cheating again with a small glass of wine. However I figure I have been 100% on with the food, so a cheat drink is ok. After a long day of work happy hour was in order. I did make a delicious dinner of fish, asparagus, and had the rest of my leftover sweet potato. It was yummy, filling, and left me feeling completely content. Now I am getting ready to have half a glass of almond milk and a piece of dark chocolate for dessert. Only 1 more day to go!

Dinner

  • 4 oz of Sole baked with salt and pepper
  • 8 spears of Asparagus with salt and garlic powder
  • 1 medium baked sweet potato

Rotation Diet- Day 2

Posted in Food and Drinks, Health by

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Today was hard. I thought it was going to be the easiest day out of the four days because a lot of the foods I usually eat are options for day 2. However all day long I felt like I was hungry and battling cravings. The day started well. I woke up after the best night of sleep I have had in a long time, which I am contributing to my clean eating yesterday.  I went to spinning class and then made my way to work. I did grab a cup of coffee with almond milk, which is not approved on rotation day 2. However I decided coffee is my one non-negotiable. Breakfast consisted of the below and did fill me up. I used to eat oatmeal and apples everyday for breakfast for years. So I know this is a good go to for my body.

Breakfast

  • 1 cup Steel Cut Oatmeal with a tablespoon of brown sugar, cinnamon, and nutmeg
  • 1 Large Gala Apple
  • 1 cup of coffee with steamed almond milk

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By lunchtime I was starving and ready to eat. I made an open faced sandwich and paired it with one of my favorites an asian pear. This meal totally hit the spot craving wise. The turkey was salty and mixed with the creamy avocado tasted very decadent. The pear was a perfect sweet add on and since it was from the farmers market this weekend it was delicious to say the least.

Lunch

  • 2 Toasted Slices of Flax Seed Bread. I used the Alvarado type which is 100 calories for 2 slices
  • 1/4 an avocado
  • 3 oz smokey turkey deli meat
  • 1 Asian Pear

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However only a short while later I was starving and craving something sweet. Of course it took all my restriction to not eat the danish in our work area, so I walked myself over to the market and bought some fresh berries. I proceeded to eat the entire container throughout the rest of the day.  By the time 5:00 hit I was again starving and could not wait to get home. Of course traffic was a nightmare so by the time I walked into my house I had to eat something immediately. Now usually I would go to one of my favorite snacks grapes with a handful of crackers and cheese, but since these foods were not on my approved list today I restricted myself, which of course then made me annoyed. Instead I grabbed some hazelnuts and started to prep dinner along with meals for tomorrow.

Snacks

  • 8 oz of Strawberries, Blueberries, and Raspberries
  • 8 Hazelnuts

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Dinner consisted of chicken, millet, and cauliflower. I ate a pretty good sized portion, actually way more than I usually eat and by the end of it I still felt not quite satisfied. All I wanted was to have a piece of the homemade pumpkin bread that was calling my name from the fridge. Again I reminded myself I could commit to this for 4 days and that it will not be forever.  Fingers crossed tomorrow is an easier day for hunger and cravings.

Dinner

  • 4 oz of baked chicken with tumeric, salt, and oregano
  • 1/2 cup cooked millet
  • 1/2 head of cauliflower
  • 1/4 of Avocado

 

Rotation Diet- Day 1

Posted in Health, Recipes by

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I don’t know about you, but every now and again I find myself in a situation where I have indulged more than I would have wanted to. It is one party or event after another and no matter how good I usually am I find yourself continuing to have a couple of drinks, a piece of dessert, or that late night slice of pizza. Since I eat healthy most of the time I can really feel it when I have eaten poorly too often and frequently. I start to feel lethargic, bloated, and it even affects how I sleep. After this last weekend celebrating the marriage of my best friend and binge eating more then I have in months, I decided I needed a re-boot.

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One of the benefits of having your boyfriend as a personal trainer, is your home is filled with interesting books on fitness and health. On a bored night a couple of weeks ago I picked up  the book “How to Eat, Move, and Be Healthy” by Paul Chek. Dustin raves about this book, so I thought why not take a look. In the very back of the book Paul describes a rotation diet, which was the first I had ever heard of this type of diet. Since I read so many books on nutrition I was surprised there was something completely new to me.

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The premise of a rotation diet is  you alternate the foods you eat daily for 4 days in order to help identify food intolerance’s, detoxify your body, help your digestive system get back on track, and can even help to lose weight. “To follow the rotation diet, eat only the foods listed on that particular day. You may have those foods as many times as you like on that particular day, but then you should not consume any of those foods.” Foods are grouped together based on  their food families and because they share similar protein structures and are therefore digested similarly by our bodies.

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The link here provides a good explanation of the Rotation Diet along with how each day breaks out in terms of food. I decided I can at least try this out for 1 full rotation, aka 4 days, and see how it goes. Today was day 1 for me. I have to say the hardest part so far has been the meal prep. Yesterday I had to go to the farmers market and then the grocery store to stock up on enough various fruits, veggies, and meats. Last night also required cooking meals in advance for today. Overall though I have to say so far so good. I have felt full and satisfied after each meal without that urge to snack out of control, which is something I always struggle with. I almost never eat red meat so eating it tonight tasted amazing and just what my body needed. I am excited to see how I sleep tonight and how I feel tomorrow morning. So I am sure you are wondering what  my meals consisted of today, well below breaks it all down. However I do want to note I am a grazer so there may have been some grapes or cherry tomatoes popped throughout the day outside of what I listed below.

Breakfast

  • 1 small banana
  • 1/2 cup of grapes
  • 1/2 cup of mango
  • Coffee with cream

Lunch

  • Half of an Eggplant baked with tomato sauce and mozzarella
  • 2 small red potatoes and eggplant baked with dill
  • 1 pan fried plantain

Snack

  • 1/2 cup of grapes
  • 1/2 cup of mango
  • 1 oz of cheese

Dinner

  • 5 oz Ground beef, bell pepper, lettuce tacos
  • 1 sliced tomato with sprinkled sea salt

Health & Fitness Articles of the Week – 9/21/14

Posted in Books and Articles by

Off the Drugs, Onto the Cupcakes– This article discusses how addicts when entering rehabilitation centers are comforted and eased off of their addiction through sweets and other highly palatable foods. Through this end up trading one addiction for another.  On the flip the article also touches on how when people want to lose weight  quickly they will start adding in stimulants like coffee in order to keep from over eating. With the new research coming out on how sugar affects the brain, some rehabilitation centers are looking at overhauling their nutrition program.  “But though sweets may have eased some people’s drug cravings, many ended up “transfer addicting” from their substance of choice to sugar.”

Walking, Biking to Work May Benefit Mental Health– This article is short and sweet. Essentially research is finding people have a much healthier state of mind when they either bike, walk, or use public transportation to get to work opposed to driving.

When You Can’t Afford Sleep– Personally I found this article very impactful. I think we can sometimes get so involoved with our own lives it is hard to stop and think about what some of America has to go through in order to just feed their family.  “Though Americans across the economic spectrum are sleeping less these days, people in the lowest income quintile, and people who never finished high school, are far more likely to get less than seven hours of shut-eye per night. About half of people in households making less than $30,000 sleep six or fewer hours per night, while only a third of those making $75,000 or more do.”

CrossFit Versus Yoga: Choose A Side– This video is just funny. It takes two workout’s that people have very strong affiliations with and talks about each of them. How does one choose which one to do? You are picking more then a workout, but an identity. Enjoy!

For Posterior’s Sake– Plain and simple this article focuses on the rear end, butt, or derriere along with the emerging popularity of enhancing it among women. Women are focusing in on their glutes like they never have before. “When I was growing up, everyone wanted to look like skinny, bony girls. Over time, butts have become a thing.”

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Photo from Huff Post