Archives for posts with tag: healthy living

Today is Wednesday. If you follow me on Instagram you will know that I love to participate in Wundachair Wednesday. Who doesn’t absolutely adore ample alliteration? See what I did there?

Today’s video comes to you from my wonderful wundachair. The twist. It is an essential part of my Pilates practice. It just feels so lovely on the whole body. Twisting is especially good for your internal parts. Imagine wringing out your organs, that is what a good twist can help you do. Twisting brings an energy to your workout and follows you throughout your entire day.

My set up is one black spring on the 3rd claw. You can alter your resistance based on your strength and needs. I find this to be the sweet spot of spring loads.

I aimed to keep my hips as level and square as possible for this video. I really focused on twisting from the torso and not from the lower half. Keep the ribs closed and the core engaged. Inhale on the way down and exhale to lift. I think of lifting from my chest. Long beautiful lines. I think imagery is important for this move (as it is for many) You need to keep that mind-body connection. The toes are reaching away and the legs are trying to stay as still as possible (this is a challenge without a teacher holding your feet) Engage the low belly and the obliques.

This is going to work the obliques, very deeply. The shoulders, arms, pecs a bit, lower belly, and even the glutes a bit if they are active while keeping the legs still. The major focus here, though, is the obliques.

Move within your safe range of motion. This is a move where you can over-do it, without even realizing it is about to happen. I would urge you to move with purpose and caution if you have never done this before. Meaning, the twist does not have to be very dramatic the first time and you do not have to go all the way to the floor as you lower the pedal. You must make sure you can get back up! It is awesome to get that pedal all the way down, but now you’re there and cannot get it back to the start, AH what happens then? A fancy ninja backwards roll over/flip into a roll up? Because I cannot pull that off, if you can, please share a video! The focus then should be the movement and strength building. Building blocks to get the pedal as far down as you can press it with a strong and aligned lift back up.

One little note, make sure you are not right next to a wall so when you turn in the opposite direction you don’t have to move your arm in a weird way. My mistake! Ha!

10 days ago I left you behind. For good? I am not certain. For now? Most definitely! I cannot say that it has been tragic or terrible during these last 10 days. As a matter of fact, I feel pretty damn amazing. Incredible. Free. Energized. I would argue that I left you behind and upgraded to a better and more amazing version of you. A version that lifts me up and keeps me going throughout my day.

You always managed to slow me down in the end. Sometimes I would lean on you, hoping for a little encouragement and boost. I wanted you to show me love. I wanted you to pour your energy into me. To let your light shine over me and fill me with an everlasting warmth. A warmth I had hoped I could never find elsewhere. The slow and crawling realization that all I was left with were exhaustion and the dire need for some water immediately, nearly crushed my spirit. I was faced with the reality that I needed to make a choice. Who was more important? You or me?

Who are you?

Who did I leave you for?

These are questions I can answer factually and without reservation.

 

You are Coffee.11008612_10152617806035836_7878154062388228118_n

And I left you for Green Tea.

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I had no set reason for doing this. This wasn’t done to reach some kind of goal. When I would have my second cup for the day, after lunch, I noticed that it actually slowed me down. I often became more exhausted after drinking it. Sometimes even dozing while my youngest napped and my oldest had some quiet time. I traded in my second coffee for green tea. I had much more energy. I didn’t feel so sluggish. I didn’t feel the need for a nap. The change was wonderful. I had energy to stay upright and get things done.

Then I began to notice that in the morning my black coffee just sat too heavy in my stomach. I never add a thing to my coffee, but it just was a touch too harsh. I would wake up a bit from it, but I was just feeling blah. Sometimes I felt a touch acid refluxy. That’s not a real word, but it is how I felt. So then I thought, hm, if it worked in the afternoon, let’s give it a shot in the morning. I specifically chose a Sunday to test this theory out. That is not a weekday kind of test to run! Ha! And low and behold, I felt much much better.

I am not a coffee hater now. Not by a long shot. I almost felt embarrassed to admit that I had dumped my coffee for a new beverage. Coffee is so integral to my existence, that this was hard to admit. My husband pointed out how he had to go buy coffee for the house because he noticed since I quit it, I also forgot to restock it. HA! TRUE! Whoops! I have plenty of tea though. I may go back at some point. Maybe my system just needs a break. Your body changes in your 30’s. ::cringes:: Who knows when we shall meet again.

Both have their benefits. I love them both. Perhaps not equally at the present moment. But they are lovely beverages that can make your day a pinch brighter.

Thanks for all the memories my old friend, coffee, it’s been real. I’ll never forget.

 

Here is a fun infographic. Strictly for no other reason than I love infographics. (And clearly, tongue in cheek blog posts about dumping a beverage!)

Get health and fitness tips at Greatist.com

I made this recipe on Wednesday night. I was going to post it on Thursday. However, I had my very first migraine! It was debilitating! I was down for the count from 1am until about 7pm. I was able to muster up the strength to take the boys outside so they could get their wiggles out. But the thought of sitting in front of a computer screen was even more nauseating. Yesterday I was just busy with the kiddos. Here were are on Saturday morning. Recently I have been getting cravings for asparagus. It must be what happens when you get into your 30’s! HA! I have been incorporating it into dishes here and there. Thankfully my family is enjoying it as well.

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Lemony Parm Chicken and Asparagus 

  • 2 boneless skinless chicken breasts, diced
  • 1 clove of garlic
  • drizzle of olive oil to taste
  • 2 Tbsp white wine vinegar
  • 1 lemon, juiced
  • 1 tsp thyme
  • sea salt to taste
  • fresh black pepper to taste
  • 1 bunch of asparagus
  • handfuls of spinach, chopped
  • 3/4 oz container of chives
  • parmesan cheese, to taste.
  • Brown/red rice, to serve over, optional

Heat the garlic in the pan with the olive oil. Once fragrant, add the chicken. Begin to cook chicken through. Add the vinegar, lemon juice, thyme, sea salt, and black pepper. Cook until you no longer see pink. Meanwhile, cut the asparagus into smaller pieces. Once the chicken is no longer pink, add the asparagus. Cook uncovered for a few minutes. Cover, and continue to cook until the chicken is cooked through and the asparagus is tender. Remove cover, add the chopped spinach and chives. Turn heat down. Let spinach wilt. Turn off heat and serve over rice.

AH! This past week has been crazy! So much has happened. I really did not come up with any new recipes until last night. I was supposed to grill some chicken. I had a new poultry rub idea ready to go. The potatoes were in the oven. Alexander suddenly decided he was starving and exhausted even though he had recently eaten. Babies, I tell ya! I had to halt my food prep and go nurse a sweet little almost 7 month old to sleep for a nappy nap. The potatoes were already cooking. I had to switch it up once I was done because I was short on time now. Pan chicken is always a quick dish for me to whip up. I thought of this on the fly. I was inspired by the snow peas we purchased. This is the very first time I have cooked with snow peas. I hate regular peas. They make me gag. I have tried and I just cannot enjoy the flavor of them. Snow peas taste a bit different though, so I decided to try them again. I really enjoyed this dish. It was light and fresh and very spring like! It looks like snow peas may become a more frequent veggie in our home. Jackson also enjoyed them. He said “Yum. They’re kind of like green beans!” Truth!

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Snow Pea Lime Chicken

  • 2 boneless skinless chicken breasts
  • 2 Tbsp olive oil
  • 2 Tbsp orange blossom vinegar
  • 3 limes
  • 1/2 tsp white pepper
  • 1/2 tsp thyme
  • 1/2 tsp ground mustard
  • pinch sea salt
  • 1 orange pepper, diced
  • 3 carrots julienned
  • 1/2 lb snow peas
  • 3 green onions, chopped

Juice two of the limes. Set the 3rd one aside for later.

Combine the chicken, lime juice, olive oil, vinegar, white pepper, thyme, ground mustard, and sea salt in a large pan. Begin to cook. Once the chicken no longer looks pink add the orange peppers. Cook until they soften. Once the have softened, add the carrots and snow peas. Cook until chicken is cooked through. Meanwhile juice the 3rd lime. Once chicken is cooked, turn off heat and add the remaining lime juice and green onions.

I really enjoyed the smokey flavors of this meal. I love the simplicity of it. There are not a ton of ingredients in it, yet it still has a lovely flavor.

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Spanish Steak

  • about 1.3lbs of steak, cut into pieces
  • 1/2 yellow onion, diced small
  • 1 Tbsp olive oil
  • 1 garlic clove, minced
  • 1 Tbsp red wine vinegar
  • 1 tsp sweet smoked paprika
  • 1/4 tsp sea salt
  • fresh black pepper to taste
  • 2 vine ripe tomatoes, chopped

Cook the onions in the olive oil until they are tender. Add the garlic and cook another minute. Add the steak pieces, red wine vinegar, smoked paprika, sea salt, pepper, and tomatoes. Mix well. Bring the mixture to a bubble. Turn down the heat a bit and continue to stir and cook., until the tomatoes are soft, break apart, and partially become sauce like. You can cook a little longer or shorter depending on how well you like your steak pieces. Mine ended up medium well.

I served them over julienned rainbow carrots. I simply sautéed those in a drizzle of olive oil until slightly tender. Delicious together!

There are times where I just get a craving for rosemary. There is something about the scent and flavor of rosemary that I just have to have sometimes. This week was one of those times. If you are looking for a meal that is very light and fresh tasting this is it.

If I could eat rice every single day I would. Well, actually I kind of do, for lunch. But if I could eat it for dinner every day as well I would. I think my boys would most likely get a little sick of it. I had a craving for brown rice as well. This meal came out of those two wants.

Jackson loved this meal. He mentioned several times that it was a good dinner.

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Rosemary Chicken with Arugula and Zucchini

  • 2 boneless skinless chicken breasts cup up into pieces
  • 3 Tbsp olive oil
  • 1 clove garlic, pressed/minced
  • 2 Tbsp white wine vinegar
  • 2 Tbsp fresh finely chopped rosemary
  • 1/4 tsp sea salt
  • Fresh black pepper to taste (I added about 11 twists)
  • 1 large zucchini, zoodled I use this
  • Several handfuls of arugula, coarsely chopped
  • 1/2 lemon, juiced
  • Brown rice, cooked (optional)

In a large pan add the olive oil and garlic. Begin to cook garlic for 1-2 minutes until fragrant. Add the chicken. Coat well with olive oil and garlic. Add the white wine vinegar, rosemary, sea salt, and pepper. Cook chicken through. Once chicken is cooked add the zoodles and lemon juice. Continue to cook for several more minutes until zoodles are tender. When zoodles are done add the arugula. Mix well. Turn off the heat and just let the remaining heat wilt the arugula.

Serve over prepared brown rice.

Nothing is quite so lovely as the smell of steak being grilled. At least that is how I felt last night. Jackson had been begging me for a few days to cook on the grill. I was finally able to whip something up out there. I can feel summer creeping in. It is cooler again today. But these warm days we keep getting are enough to hold me over. And any colder temps beat the subzero ones we had a month ago!

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Simple Steak Rub

  • 1/2 tsp sea salt
  • 1/8 tsp garlic powder
  • Fresh black pepper to taste. I did around 10 twists

Combine all the seasonings in a small bowl and mix well so they are blended.

I used Filet Mignon for our steak last night. I had two and I cut each in half lengthwise, so they were thinner. Then I tenderized them with this handy tool received for Christmas, the Steak Ninja. Then I sprinkled some of the rub over each steak. I rubbed in into the meat. Flip the steaks over, sprinkle more seasoning, and rub in. I ended up having a little bit leftover. You could use all of it, I am always cautious with my amount of seasoning right now because of the tiny taste buds that eat our dinners. I error on the side of caution.

I let them sit for around 5 minutes while I prepared the veggies for grilling and got the grill started.

Grill to your liking.

They turned out delicious without using ever last speck of rub. To me they almost had a sweetness to them. They smelled amazing on the grill. The meat kind of melted in my mouth.

I am going to go ahead and post the potato recipe as well. Look around for that if you want something yummy to accompany this steak.

I love nothing more than a delicious, bright, crisp, veggie filled salad. I am the person who quite literally will get a craving for a salad. Leafy greens are where it’s at! This salad and dressing I brought to a family party yesterday. I have previously made the dressing for other parties. At my son’s 4th birthday it was gone. Not a drop was left.

I do not consume store bought dressing anymore. Unless I am out at a restaurant. In my home though, I always prepare a dressing myself when I want one. They are actually very simple to make. There are no gross added ingredients. The sodium and sugar levels are in check. They are still flavorful! They are fresh!

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Balsamic Vinaigrette Dressing

  • 1/3 cup olive oil
  • 1/2 lemon juiced
  • 2 Tbsp Balsamic Vinegar
  • 1/2 Tbsp Red Wine Vinegar
  • 1 garlic clove, pressed
  • 1/4 tsp ground mustard seed

I combine all of the ingredients in an Oxo Salad Dressing Shaker. Close that bad boy up and shake well to mix. It is that simple. It is such a tasty recipe.

I do love the dressing shaker. Be warned though, it can pour out a little quickly. So drizzle with caution.

Salad

This is truly up to you and your tastes. For this salad I added spinach, arugula, radishes, purple/yellow/orange carrots, and cucumber. The last time I made this salad/dressing combo for a party I made it with spinach, arugula, orange carrots, tomatoes, and cucumbers. The dressing is tasty on any kind of leafy green/veggie combination.

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Last night was Taco Thursday in our home. It isn’t a Thursday thing. It just so happens we ate tacos on a Thursday. This took three recipes to bring together. Taco seasoning. Tacos. Corn/red pepper salsa.

Three recipes in one this morning! It is your lucky day! Well really it just takes all three to bring this tasty meal together.

Full disclosure. These tacos are extra lean ground sirloin. On a typical taco night in my home we are eating turkey tacos. Unfortunately my butcher was out of white meat ground turkey. They would have had to freshly grind some more for me. While that sounds amazingly fresh, it seemed a bit too time consuming with two small boys in tow at the grocery store. One extra small boy was about 20-30 minutes away from being entirely ready for a nap. I took a hard pass on waiting and got the lean beef instead. Time management people!

These tacos pack an extra nutrient punch with black beans and spinach. I always add spinach to any dish I can. You cannot get enough leafy greens. I have no problem consuming my leafy greens, but sometimes my boys do. This is a great and tasty way to get them their greens.

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Taco Seasoning

  • 1tbsp dark chili powder
  • 1 & 1/2 tsps cumin
  • 1 tsp Mexican oregano
  • 1 tsp sweet paprika
  • 1/2 tsp sea salt
  • 1/4 tsp red pepper flakes
  • 1/8 tsp onion powder
  • Fresh ground pepper. To taste

I combine all of these in a small storage dish with a lid and I shake until perfectly blended. I keep my seasoning in this dish all of the time. I just add a batch to the remaining batch. I have even labeled the lid “taco seasoning” I use it in more than just tacos. If I want something southwestern in flavor, I often turn to this seasoning.

I do not add garlic to the dry seasoning. I love fresh garlic. I will always mince 1-2 cloves of garlic and cook it in a pan with some olive oil before adding any meat/veggies and the taco seasoning.

Tacos

  • 1lb ground meat. Turkey, chicken, extra lean sirloin.
  • 1 & 1/2 Tbsp taco seasoning. (you could add more if you want it a touch spicier. I have a little who doesn’t like super spicy yet.)
  • 1-2 garlic cloves minced
  • 2 Tbsp Olive Oil
  • 1 lime juiced
  • 1 Tbsp Apple Cider Vinegar
  • 1 can black beans rinsed and drained
  • several handfuls of spinach, chopped
  • Blue corn taco shells. I used these
  • Toppings of choice, tomatoes, cilantro, jalapeño, cheese

Saute the garlic in the olive oil until soft and fragrant. Add the meat and brown. After it begins to brown add the taco seasoning. Mix well. Cook through a little longer. Add the lime juice and vinegar. Cook for another minute or two. Add the black beans, mix well and heat through. Toss in the chopped spinach. Cook until spinach is wilted and the meat is thoroughly cooked. Scoop into taco shells. Add your desired toppings. I added tomatoes and cilantro to mine. I forgot to dice up my jalapeño. Normally I would add that as well.

Corn and Red Pepper Salsa

  • 1 red pepper diced
  • 1 Tbsp olive oil
  • 1 cup frozen corn
  • 1/2 tsp cumin
  • 1/2 lime juiced
  • pinch sea salt
  • cilantro diced to taste

Cook red pepper in the olive oil until it begins to get tender. Add the frozen corn and continue to cook. Add the lime juice, cumin, and sea salt. Mix well. Cook through until peppers are soft and corn is no longer frozen. Once done add the cilantro and combine well.

Add all to your plate and enjoy a deliciously fresh taco night in your home!

I decided to peruse the herb section at the grocery store. Maybe the spring like weather brought my attention to the idea of fresh herbs in my meal. There is something lovely about fresh air and fresh herbs. When my eyes hit the Thyme I suddenly had a deep craving for something Thymey. This meal is the fruition of that craving.

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  • 2 boneless skinless chicken breasts
  • 2 lemons, juiced
  • 1 Tbsp fresh Thyme chopped
  • 1 small garlic clove pressed or minced
  • 1 pinch sea salt

Preheat oven to 375.

Mix the lemon juice, thyme, garlic, and salt in a small bowl. Whisk until blended. Set aside

I slice each breast into about 4 pieces. So they are thinner. Arrange the chicken in a square baking dish. Pour the lemon mixture over the chicken. Bake in the oven for 30-40 minutes. I ended up baking mine for 40 because I had to feed the baby while it was cooking.

I served the chicken over zoodles and yoodles. Zucchini and yellow squash noodles I made with my Premium V Spirializer. I sautéed those in a little olive oil until they were tender. I place my chicken on top and spooned some of the reserved sauce in the bottom of the dish over the chicken and veggies.

I served them with a new recipe for sweet potato bites. I will save that recipe post for another time. I have a 5 month old who started his day at 2:30. Despite my attempts to get him to sleep until his normal time, he woke back up at 5:20. We are now hanging out in my living room. Stay tuned for the sweet potatoes. Jackson was over the moon for them. He was still talking about them shortly before bed. He HUGGED me for making them!