I had one of those I have all these ingredients and I have no idea what to make moments. We had leftover pork tenderloin from Monday, a bunch of kale, a pie pumpkin, and an eggplant. Sounds like the perfect reason to make a stew! I can't get enough pumpkin with the weather changing and to be honest, if I could, I would eat eggplant everyday!
On that note, please read my recipe below, I can't wait for dinner!
1 Onion chopped
3 heads garlic minced
*(did a 1/2-1 tsp of each, go easy and add as desired: oregano, cinnamon, cumin, cayenne pepper, chili powder, salt and pepper)
1 eggplant, peeled and cubed (best if you soak cubes for 20+ min in salted water before cooking)
1 pie pumpkin cut, roasted and peeled (375 for 45 min, add a little olive oil to roast)
1 bunch of kale chopped with thick ribs removed
1 can of white, kidney or whatever kind of bean you want to use rinsed
28 oz can of tomatoes (i prefer whole and to chop them with kitchen scissors in stew)
6-8 oz pork tenderloin roasted and sliced (can also use chicken)
3 cups chicken broth
1. In heavy duty pot add 1 TBS olive oil, when hot saute garlic and onions until soft 8-10 min, add in spices minimally then add more later if desired
2. Add in eggplant and saute until softened-3-4 min
3. Add in pumpkin cut up, Kale, and white beans and let flavors marry while stirring 5-8 min
4. Add in tomatoes cutting while placing in pot
5. Add in meat and chicken broth
6. Continue to let simmer until desired flavors reached 15 min-2 hours...
*I'm going to top mine off with a dollop of yummy greek yogurt! Enjoy, healthy fall flavors!
Wednesday, November 6, 2013
Sunday, November 3, 2013
So you can keep on running...
Are you a runner?! Do you enjoy the occasional jog? If you do any type of running on a consistent basis, you run the risk of developing plantar fasciitis. Plantar fasciitis is the uncomfortable inflammation of the foot fibers, running along the bottom of the foot.
The article I'm posting below goes through a couple different exercises to prevent and treat plantar fasciitis. Keep up the running, but do your preventative homework so you can continue it! I recommend doing these 2-3Xs a week either after a run or after warmed up!
http://www.active.com/running/articles/5-moves-to-prevent-plantar-fasciitis
The article I'm posting below goes through a couple different exercises to prevent and treat plantar fasciitis. Keep up the running, but do your preventative homework so you can continue it! I recommend doing these 2-3Xs a week either after a run or after warmed up!
http://www.active.com/running/articles/5-moves-to-prevent-plantar-fasciitis
Friday, October 25, 2013
Recipe Friday!
I can't put enough pumpkin in my dishes lately! I thought I would share my latest healthy recipe:
Pumpkin soup! Read all the way through!
Need:
2 large stalks celery chopped
3 large carrots chopped
1 large onion chopped
1 small sweet potato
1-2 pie pumpkins
1-2 tbs coconut milk or cream
1 tsp cumin, 1/2 tsp cayenne pepper, 1 tbs fresh sage
*put 1-2 tbs olive oil and large pot or dutch oven, let heat up and combine carrots, celery, & onion
* caramelize for 8-10 min
*add squashes below and cook for additional 5 min
2 small or 1 large pie pumpkin baked ( chop in half, scoop out seeds and cut into sections. Roast at 375 for 25-30 min with olive oil and salt and pepper) (when finished scoop out flesh, discard skin)
1 small sweet potato roasted with squash (sometime I start in microwave)
* once everything begins to soften add 3-4 cups chicken stock, can be low-sodium
* stir and add 1 tsp cumin, 1/2 tsp cayenne, 1 tbs fresh chopped sage, and salt and pepper to taste
*using an immersion blender, blend ingredients until puréed or to Desiree texture!
* you can let simmer for additional 10 min or so
*Optional, before serving, to add 1-2 tbs coconut milk or 1 tbs cream.
**Another option is to put a dollop of Greek yogurt on top and some yummy pumpkin seeds! Yummy!
Happy filling and healthy recipe Friday!
Tuesday, October 15, 2013
Let the festivities begin...
The weather has turned, cider mills are slammed, and you are pinning every pumpkin recipe you can find: fall is definitely here! Such a wonderful time of year!
For some people this time is a stressful time; knowing the holidays are approaching and in turn, knowing the weight gain is approaching. So many of my clients go into this season with the wrong approach: either the "I can't eat anything, I've worked so hard and don't want to lose it" or the "I deserve this, I worked so hard!"
Both approaches lead to negative results. The first one, "I can't eat anything" approach, leads to you feeling "left out" when everyone else is socializing and celebrating; it almost makes you stop living for fear of gaining weight. The second approach can be devastating as well, "I deserve this, I worked so hard": true, you may have worked your butt off, however, throwing it all away over the next two months doesn't seem worth it, does it?!
To both parties I offer a solution: indulge, splurge, celebrate, be a part of the festivities, but make those splurges worth it! You have worked so hard, you do deserve some indulgence, isn't that part of the reason you work so hard?! Just don't make every day, every meal a "splurge": a write-off for a hard workout.
Take a look at your week coming up and map out when you can eat clean that week and when you may want to indulge a bit more. Try to keep it to 2 meals a week, if trying to lose weight, where you splurge and keep the rest extra clean. Drink tons of water, eat lots of green veggies and fill up on fiber filled food. Keeping these tips in mind, should help your holiday season to be fun and flavor-filled and you looking fabulous!
JTT
For some people this time is a stressful time; knowing the holidays are approaching and in turn, knowing the weight gain is approaching. So many of my clients go into this season with the wrong approach: either the "I can't eat anything, I've worked so hard and don't want to lose it" or the "I deserve this, I worked so hard!"
Both approaches lead to negative results. The first one, "I can't eat anything" approach, leads to you feeling "left out" when everyone else is socializing and celebrating; it almost makes you stop living for fear of gaining weight. The second approach can be devastating as well, "I deserve this, I worked so hard": true, you may have worked your butt off, however, throwing it all away over the next two months doesn't seem worth it, does it?!
To both parties I offer a solution: indulge, splurge, celebrate, be a part of the festivities, but make those splurges worth it! You have worked so hard, you do deserve some indulgence, isn't that part of the reason you work so hard?! Just don't make every day, every meal a "splurge": a write-off for a hard workout.
Take a look at your week coming up and map out when you can eat clean that week and when you may want to indulge a bit more. Try to keep it to 2 meals a week, if trying to lose weight, where you splurge and keep the rest extra clean. Drink tons of water, eat lots of green veggies and fill up on fiber filled food. Keeping these tips in mind, should help your holiday season to be fun and flavor-filled and you looking fabulous!
JTT
Thursday, August 22, 2013
Parabens yummy!
I could go for a bowl of Pasta with a side of methylparaben, ethylparaben, and of course butylparaben. NO one has ever said that! Yet, those names listed above are in our food supply, in cosmetics, perfumes, deodorants, along with numerous other products we use daily.
So, what's the problem and why am I ranting?! I was so excited for my chicken tacos on sunday night; my husband bought some corn tortillas that I was ready to use- until I read the list of ingredients. Methyparaben and Ethylparaben were two of the leading ingredients. I threw them away immediately and was so angry people are eating these not knowing what's really in them!
Parabens are a group of chemicals that are used as preservatives. In theory, they are great. They prevent the growth of yeasts, molds, and bacteria, so yes, they preserve things that we don't want spoiling on us. But at what cost?! There have been links found to breast cancer and parabens. Many different biopsy samples have had high concentrations containing parabens. Now, while it is not a direct link to breast cancer, it is concerning that so many biopsies have contained significant amounts of said parabens. They also have an estrogen-like affect on our bodies, again not a direct link, but adding substances that act like hormones normally isn't a good idea.
I know it's hard to preserve food and that why parabens are so prevalant in our food supply. I am asking you to reduce the intake of parabens, read packages and think before you bite or slather that shampoo. Our bodies absorb through our skin and digestive system and while they are great at detoxing, we don't need to overload our systems with preservatives that probably aren't good for us. A great way to avoid parabens is to shop on the outer perimeter of the grocery store. We are talking fruits, veggies, meats, beans, legumes, and dairy. Items that are packaged are generally not going to have as much nutritional value and have the risk of additives you don't need. Label reading and learning what the back of the package means are both important. A general rule is if it has ingredients you can't pronounce, it probably has junk in there you don't need. Now, like everything, not all trans fat, chemicals, and preservatives can be avoided, but lessening yours is a good start!
I added links to both FDAs and breast cancer foundations findings on parabens...
http://www.fda.gov/cosmetics/productandingredientsafety/selectedcosmeticingredients/ucm128042.htm
http://www.breastcancerfund.org/clear-science/radiation-chemicals-and-breast-cancer/parabens.html
So, what's the problem and why am I ranting?! I was so excited for my chicken tacos on sunday night; my husband bought some corn tortillas that I was ready to use- until I read the list of ingredients. Methyparaben and Ethylparaben were two of the leading ingredients. I threw them away immediately and was so angry people are eating these not knowing what's really in them!
Parabens are a group of chemicals that are used as preservatives. In theory, they are great. They prevent the growth of yeasts, molds, and bacteria, so yes, they preserve things that we don't want spoiling on us. But at what cost?! There have been links found to breast cancer and parabens. Many different biopsy samples have had high concentrations containing parabens. Now, while it is not a direct link to breast cancer, it is concerning that so many biopsies have contained significant amounts of said parabens. They also have an estrogen-like affect on our bodies, again not a direct link, but adding substances that act like hormones normally isn't a good idea.
I know it's hard to preserve food and that why parabens are so prevalant in our food supply. I am asking you to reduce the intake of parabens, read packages and think before you bite or slather that shampoo. Our bodies absorb through our skin and digestive system and while they are great at detoxing, we don't need to overload our systems with preservatives that probably aren't good for us. A great way to avoid parabens is to shop on the outer perimeter of the grocery store. We are talking fruits, veggies, meats, beans, legumes, and dairy. Items that are packaged are generally not going to have as much nutritional value and have the risk of additives you don't need. Label reading and learning what the back of the package means are both important. A general rule is if it has ingredients you can't pronounce, it probably has junk in there you don't need. Now, like everything, not all trans fat, chemicals, and preservatives can be avoided, but lessening yours is a good start!
I added links to both FDAs and breast cancer foundations findings on parabens...
http://www.fda.gov/cosmetics/productandingredientsafety/selectedcosmeticingredients/ucm128042.htm
http://www.breastcancerfund.org/clear-science/radiation-chemicals-and-breast-cancer/parabens.html
Thursday, August 8, 2013
Metabolic Resistance Training
What is metabolic resistance training?! Its the workout you want to be doing if you want to burn fat, build lean muscle, and boost your metabolism. MRT is a high intensity interval workout that uses challenging weights, full body exercises, and minimal rests to put demand on both your cardiovascular and muscular systems. It's what you need if you want your body to change and haven't been getting results from your current routine. MRT uses multi-joint exercises, compound movements, weights that make your muscles burn (with good form of course), and intensities that can't be maintained for a very long time. It's your "no wimpy weights" and your "bring it" workout.
To get the maximum benefit, do this type of training two to three days a week on non-consecutive days! I was just on fox 2 news demonstrating the workout, please check out the video here.
Thursday, July 25, 2013
Vacation time!
After spending a family-fun week in Mackinac, my husband and I decided to hit the reset button. We started off right on vacation by adding in tons of running and biking; however, we may have had a few too many splurges!
Vacation is all about enjoying yourself and taking a break from daily stresses. I think an important thing to remember is to not let your vacation backpedal all of your hard work, both nutritionally and physically. If you are taking a week off from exercise, a good rule is to keep your nutrition really clean. Focus especially on vegetables and protein to keep yourself satisfied. If you are indulging in some decadent food, enjoy it, watch your portions, and make sure to get in some exercise.
No one can be expected to eat healthy and exercise every day; we all need a break. Like all things though, moderation is important. Keep to your clean eating and get that work out in, and you can reach your fitness goals!
--Jackie The Trainer
Vacation is all about enjoying yourself and taking a break from daily stresses. I think an important thing to remember is to not let your vacation backpedal all of your hard work, both nutritionally and physically. If you are taking a week off from exercise, a good rule is to keep your nutrition really clean. Focus especially on vegetables and protein to keep yourself satisfied. If you are indulging in some decadent food, enjoy it, watch your portions, and make sure to get in some exercise.
No one can be expected to eat healthy and exercise every day; we all need a break. Like all things though, moderation is important. Keep to your clean eating and get that work out in, and you can reach your fitness goals!
--Jackie The Trainer
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