Friday Morning Fit {And Fabulous}

Friday mornings have come to be one of my most cherished (and dreaded) workouts of the week. There is something about that alarm ringing at 5:30 am that makes you want to hurl your phone into the wall! But each Friday, I drag myself out of bed throw on my workout gear and head to the gym. Why do we pay to be tortured!? The truth is, working out with a trainer, I mean a real trainer who knows what they are doing, has given me the best success with my personal workout goals. I love doing group training sessions with a few other gals I know, not only does it cut the personal training price, it is also a fun twist on having a social life.

Although I hate to admit it, with my recent workload for school, my workouts over the past couple weeks have been seriously lacking! Needless to say, I still made it this morning, and now that I am done, I am feeling fabulous and ready to conquer my day.

Here is a brief rundown of today’s torture: {Total Length: 1 Hour}

Equipment used: Bosu Ball, Large Workout Ball, Chair, Weights (5-12# depending on level)

The first series was all done on the Bosu:

Lunges + Bicep Curls {15-20 reps on each side}

Standing Skull Crushers {20 reps on each side}

Squats + Shoulder press {20 reps}

Kneeling Rows {20 reps each side}

Repeat x 3

The second series used a standard chair:

Chair Dips {20 dips followed by 20 pulses}

Side leg raise {20 raises followed by 20 pulses}

Glute raises {20 raises followed by 20 pulses}

  • We started on the left side and did 3 reps of each on the same side, then switched over to the right side.  Talk about BURN!!!

Chair Dips {20 dips followed by 20 pulses}

Repeat x 2

The third series used the bosu and a large workout ball:

Crunches with lower back on the bosu, legs in the air {20 reps}

Side to side crunches with lower back on the bosu  {20 reps}

Walking planks {20 Reps}

Chest presses on the ball {20 Reps}

Chest press on the ball,  alternating arms {20 Reps}

Chest press on the ball, pulse at the bottom {20 Reps}

Repeat x 3

Crunches with lower back on the bosu, legs in the air {20 reps}

Side to side crunches with lower back on the bosu {20 reps}

Repeat x 2

FINISHED!!! (We have a comical trainer, she snapped this at the end of a tough one!)

If you want your own torture, you can contact her at: www.fitforevergym.com

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gymgals

 

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5 Reasons I Love My Best Friend

I think people often underestimate the power of a good friend. You realize how much you really appreciate your friends when they are far away. For me, this realization hit me hard today, especially since it is my best friends birthday and she is 4,000 miles away. Hundreds of different thoughts starting rolling through my brain during my drive to work this morning and I found myself thinking about all the memories we share. These are just 5 of the reasons I love my best friend….

1. I have fun no matter what we do (it got me thinking about our “friends” marathons, youth group outings, mall trips and even family vacations!)

2. Even after weeks of not talking, the conversation picks up like I just saw her yesterday. (You can’t do this with just anyone)

3. Me moving across the country has not put a dent in our relationship. (It seems like yesterday we were bunk mates at Camp Barakel and I still talk to her the same as I would have back then.)

4. She is more like a sister than a friend. (I pretty much know that no matter what I say, she has to forgive me, and she will) 🙂

5. She is driven, motivated and passionate about her goals in life (This is one major personality trait we share, and not every person has this.)

I thought I would follow this up with some of my favorite friendship quotes and a little #TBT photo (Courtesy of her mom) She posted this on facebook today and I can almost remember it being taken but don’t think I had ever seen it. Can we say 90’s? Happy Birthday Nic! Love You! xo

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Livin’ it Local

This was one of those weekends that made me especially grateful to live in such an amazing place! Although I did have to spend a good chunk of time working on projects, my study breaks were pretty darn amazing! Words can only say so much about certain situations, so today will be a picture book story! It’s not often you get Saturday night out with the girls, the strawberry festival, dinner at the hitching post AND live on the rocks all in one weekend! Special thanks to all our service men and women who make weekends like these possible. Happy Memorial Day and cheers to fun weekend SLO style!

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Wake up Call

Yesterday was my final class before my first Master’s Midterm (YIKES…taking it this afternoon!). The class is on Nutrition and Palliative Care at the End of Life, very interesting to me since I deal with these issues with my patients on a daily basis. The pace of the class, the concepts and everything that has gone along with it, plus work and my other obligations, left me feeling a little tired and very overwhelmed. My week has pretty much consisted of work, class, reading for class, working on my presentation for class, sleep and then starting all over again!

I was staring to feel pretty sorry for myself, but then yesterday god gave me a little slap in the face. Halfway through class, my professor told us we were going to stop with the lecture and finish the evening watching “The Suicide Tourist.” Imagine my irritation when she told us this, considering I was stressed to the max with studying and trying to gulp up every last moment to prepare for the midterm! Then, the documentary came on and it was like gravity kept my face glued to the screen. I can not imagine the strength of both this man and his wife, to make some of the decisions they did. What an amazing relationship they have. Regardless of your view on the issue, I think their relationship is a true testament of devotion. They both have inspired me!

If you have not watched this, I would recommend it, but WARNING it is not a light hearted video. But it might open your eyes to the things some people have to deal with in their lives, and it might not make some of your problems seem so grand. Note, you might want to grab the tissue box before you start.

Here is the link where you can watch it online (if you want). It is about 50 min long altogether.

http://www.pbs.org/wgbh/pages/frontline/suicidetourist/

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Broccoli Salad w/ Shaved Vegetables + Recipes!

I wanted to share a little information about an AMAZING event that we (The California Dietetic Association (CDA)-Coastal Tri-Counties District) put on this past weekend as part of this year’s theme of “giving back to the community.”

Our event featured Chef Dave Schmit (Check out his facebook page!), a local who is dedicated to using fresh & locally grown ingredients, time-honored techniques and modern refinements to create tasty (and healthy) dishes. {Recipes Below}

Dave has a long history of cooking in fine dining kitchens down in LA, including the Beverly Hills Hotel & Hotel Bel Aire (he even has cooked for Michael Jackson!!) But now, Dave uses his Culinary expertise to provide first class meals to San Luis Obispo County’s homeless shelter. His dedication to improving the health and lives of the needy  is an inspiration to many and that was evident in the eyes of many Dietitians who listened to him speak this Saturday.

So what was the bottom line? The homeless and under served need your help! But being needy doesn’t just mean needing food, it means you needing nutritious food! Using local produce surplus and teaming up with farmers and grocers has been key to proving these healthy meals.

How can you help? Volunteer with your local food bank, shelter or farmers to help them get food to the table! Donate supplies, goods or your time!

For more information on the SLO Maxine Lewis Shelter visit: http://www.capslo.org/programs/cat-homeless-services/menu-maxine-lewis

For more information on the SLO Foodbank visit: http://www.slofoodbank.org/

Here is a glimpse of the food Chef Dave prepared for us Dietitians using ingredients commonly donated from local farmers and grocers to the food bank & shelter. The best part, he comes up with these recipes at the drop of a hat to prevent food waste! Special thanks to Chef Dave for letting me share his recipes with you all!

Broccoli Salad (with or without Beef)

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Caramelized Broccoli

Ingredients

3 Tbsp Extra Virgin Olive Oil

2 Heads of Broccoli (~1.25 pounds), Peel Stems, Half lengthwise

1/2 Cup Water

3 Cloves Garlic, slice thinly

Pinch of Crush Red Pepper

Salt & Fresh Ground Black Pepper to Taste

2 Tbsp Fresh Lemon Juice

Directions

In a large, deep skillet, heat 2 tablespoons of the olive oil. Add the broccoli with the cut side down, cover and cook over moderate heat until richly browned on the bottom (about 8 min).  Add the water, cover and cook until broccoli is tender and the water has evaporated (about 7 min). Add the remaining 1 tablespoon of olive oil, garlic and crushed red pepper. and cook uncovered until the garlic is golden brown (about 3 min). Season the broccoli with salt and pepper, drizzle with lemon juice and serve!

Brown Rice

Ingredients

2 Tbsp Extra Virgin Olive Oil

1 1/2 Cups Short Grain Brown Rice (10 oz)

1 Small Onion, Finely Diced

2 Thyme Sprigs

2 3/4 Cup Water

Sea Salt

Directions

In large saucepan, heat olive oil. Add brown rice and cook over moderate heat, stirring, until lightly toasted. (The grains will turn slightly opaque just before browning.) Add the onion and thyme and cook over low heat, stirring until the onion is softened (about 5 min). Add the water and 1 tsp of sea salt and bring to a boil. Cover and cook over low heat until the water is absorbed and the grains are tender. Fluff the grains and discard the thyme springs. Season the grains with salt and pepper if desired. (note: the cooked grains can be refrigerated for up to 5 days)

Sirloin

Ingredients

2 1/2 to 3 lb Top Sirloin Steak (1-1.5 inches thick)

1 1/2 Tsp Kosher Salt

Olive Oil

Fresh Ground Black Pepper

Directions

The morning before you plan to cook the steak, sprinkle both sides with salt. Set it on a large plate, cover loosely (wax paper works well), refrigerate for 12-14 hours.

About an hour before you are ready to cook, remove the steak from the refrigerator. Prepare a medium-hot charcoal fire or heat a gas grill to medium high. Wipe the steak dry with a paper towel. Coat lightly with olive oil and season with pepper. Put the steak on the grill, watching for flare-ups especially when cooking the first side. (If the flames threaten to char the steak, move it off to the side for a few moments until the fire calms.) Grill 8-9 min per side for medium rare, a minute or two longer per side for medium. Check if it is done by making a small cut into the steak, if the meat looks a shade less done than you like, it is ready! Move the steak to a carving board, cover loosely with foil and let rest for 5 min. (it will continue to cook a little more).

To serve, carve the steak into 1/4 inch slices.

Can eat solo, or use to top your salad!

Fresh Orange-Soy Vinaigrette

Ingredients

1/3 Cup Vinegar

1/2 Cup Orange Juice

2 Tbsp Extra Virgin Olive Oil

2 Tbsp soy sauce

2 Tbsp Agave

2 Tsp Freshly Grated Ginger

1/8 Tsp Dry Mustard

Salt to Taste

Directions

Wisk all ingredients until smooth

Shaved Vegetable Salad

Ingredients

Variety of colorful vegetables (such as: zucchini, carrot, beets, radishes, red onion)

Olive Oil

Handful of Chopped Dill and Lemon Zest

Fresh Ground Pepper to Taste

Lemon Juice to Taste

Directions

Peel vegetables if needed and slice very thin (may want to use a mandolin if you have one)

Toss everything in a bowl with olive oil to coat

Add the chopped Dill & Lemon Zest

Season to Taste with Lemon Juice and Fresh Ground Pepper

For our event, he made the Caramelized Broccoli, added a scoop of brown rice, followed by a handful of the shaved vegetables and topped with 2 slices of the sirloin (see picture above.) On top he drizzled the Fresh Orange-Soy Vinaigrette. It was heavenly!

Enjoy!

 

Summertime Food Safety 101

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Each year, millions of people become sick due to food poisoning. Those with the highest risk include: pregnant women, infants, elderly and those with weakened immune systems. Keeping food safe should be a priority year around, but in the summer, take a few extra precautions!

Here are a few ways to keep your family safe from unsafe foods.

  1. Start with a clean cooking surface. Make sure all counter-tops or food surfaces are properly cleaned prior to food prep.
  2. Wash hands thoroughly with warm water and soap for at least 20 seconds before and after touching food. Teach this to your children, or other family members by having them sing the “happy birthday song” while hand washing.
  3. Always thaw meat in the refrigerator and keep it below other items to prevent leakage.
  4. Never allow meat to thaw on the counter-top as this increase risk for bacteria growth.
  5. Use one cutting board for meat and another for vegetables and other ingredients. (Buying color-coded cutting boards, such as red for meat and green for veggies can help keep food items separate.)
  6. Whether at home, camping or at a picnic, don’t let food sit out of the refrigerator or cooler for more than two hours.
  7. Store cold foods below 40 degrees and hot foods above 140 degrees, always remember the temperature danger zone is between the two!
  8. Re-heat foods to 165 degrees, a food thermometer is helpful at home.
  9. A good time frame for left overs is about 72 hours (3 days) after that…toss it!
  10. When in doubt, throw it out!