My Favorite Versatile Foods

First, I have a confession to make. I don't love leftovers. I also don't love the fact that there are starving people in this world. . . So I suck it up and eat them anyway. I've learned this summer that there are certain foods that are better the next day than others- cold pizza anyone?
Because of my aversion to leftovers, I try and buy foods that I can enjoy at a variety of meals AND that I can eat the next day (or at least combine with fresh food for a tastier leftover).
P.S. Could a science-oriented reader please explain to me why Quinoa tastes awful the next day?! It's a sad fact that I've recently discovered. . .

Versatile and Inexpensive Foods:

1. Cous-Cous: Cous-cous can be eaten hot or cold. This makes it ideal for lunch the next day. The great thing about cous-cous is that you can  add any variety of veggies or meat (I particularly like cous cous with cucumbers and tomatoes). Random fact: you can make cous cous with "sweet ingredients" such as milk, raisins, and peanut butter for a tasty dessert. 
2. Avocados: Avocados can be added to breakfast, lunch, and dinner, or eaten alone as a snack. I like to eat them with eggs, on sandwiches, and with any type of Mexican style meal- tacos, burritos, etc. Avocados can also be used for homemade guacamole- a favorite of mine.

   

   Avocado on my egg sandwich- delicious!
   

3. Eggs: While eggs might be viewed more as a breakfast food, you can hard boil them for lunch, and also add them to rice for dinner- a trick I learned in Spain. If you do have leftover rice, quickly fry an egg to add on top. The yolk will ooze out making the rice taste fresh!
4. Ground Turkey: Ground turkey is a leftover that I can tolerate. If you cook it up with onions and mushrooms, you can add it to pasta sauce, egg burritos, etc. It's a nice alternative to ground beef- leaner but protein packed.
5. Hummus: Hummus is a great on-the-go type of snack. I like to add it to pita bread or as a dipping sauce for vegetables. I often bring hummus with me to school and I always look forward to eating it. Recently hummus has been on sale at King Soopers and Safeway for $2.00 (look for Safeway Select brand).
6. Yogurt: Great for breakfast, lunch, snacks, or dessert (with fresh berries). It can also be a great substitute for sour cream (try yogurt on your Mexican food or baked potato- it's delicious!). Tip about Yogurt: Look for brands that DON'T contain high fructose corn syrup. Yoplait brands, for example, often have more sugar than nutrients. I prefer Organic Horizon's Plain yogurt, or Greek Fage

I hope these give you some ideas. What are some of your favorite versatile foods and/or leftover foods?

Below is a link to my "How-to-make-an-Omelet" video that I made for class. It's supposed to be for kids, but I'm not sure if I will ever show it to them! :)
http://www.youtube.com/watch?v=A93VjciVXe0


Thanks and have a great weekend!
~Dana

Full from Phở (Loving this Alliteration)

Although I'm busy working on a three-part blog about strength-training, there are many other topics that pop into my mind. Rather than wait to finish my strength-training novel, I'm going to interject an entry about Phở.

Phở is a Vietnamese-rice-noodle-soup  (originally from China) that is often mixed with beef or chicken, and various side vegetables and herbs (onions, basil, lime, and super spicy peppers). It comes in a very large bowl, and it is satisfying and filling. After eating it, I was curious to know the nutritional breakdown, so I went looking on the fabulous World Wide Web. Luckily, I found 113,000,000 (that's a hundred and thirteen million) potential sources in less than 1 second. Where would we be without Google. . . honestly!? 

***Remember, if you are EVER curious about the nutrition in any food- you can ALWAYS look it up online (sometimes not right that second, depending on your cell phone capabilities, and where you are in the world). Most sources are fairly accurate or at least give you a ball-park figure. Don't forget to factor in serving size***. 

After specifying to Google that I needed "Pho nutrition," I found more of what I was looking for (although the history of Pho is also interesting). Check out http://www.myfitnesspal.c/nutritiofacts- for the nutritional breakdown of all types of Pho. The general range is 350-600 calories, and 5-15 grams of fat, depending on what you order (the serving size is unclear, however). Pho with more meat, especially beef, is going to be more caloric than just veggies or chicken. Also, a larger bowl is going to have more calories than a smaller one. Simple! 

I would estimate that my sea-food Pho had at least 500 calories, perhaps more, considering how full I was after eating it. I ordered a medium, but a small would have been plenty. Luckily I have three garbage-truck brothers who finish anything I cannot.

Here are some pho pics that I took right from Google Images (it's not copyright infringement if I state the source, right?!): SOURCE: http://steamykitchen.com/271-vietnamese-beef-noodle-soup-pho.html

The veggies to add in.

 

Beef Pho with Veggies

These lovely images are actually from a very informative site about how to make pho (if you're interested). Again, the link is http://steamykitchen.com/271-vietnamese-beef-noodle-soup-pho.html

Anyways, Pho is becoming very popular, and I'm sure many of you have tried it at least once before. I think it's a great quasi-fast-food option. Tasty and nutritious (sorta)!

Let me know if you have tried Pho, and if you have any places that you would recommend. I went to one in Lafayette, off of South Boulder Rd. It was great! Most places are simply called "Pho."

Thanks for tuning in, and Strength-Training Part II is coming your way soon.

Nighty night!
~Dana

Strength Training 101, Part I: Why Get Stronger?

Strength Training 101 is 3-part series that gives you a basic understanding of strength-training: why we do it, where we can do it, and how to do it. Many of you already incorporate strength-training into your daily routine. You regularly lift weights, work with a medicine ball, or do core/yoga exercises with your own body weight. On the other hand, some of you may walk into a weight-room and feel completely intimidated that you immediately walk back out (or head straight to the cardio machines).
To begin, strength training is an easy concept: It means, building muscle to get stronger. Doing it, and doing it correctly, however, is not so easy. This first part will dive into the 5 major reasons for WHY we strength train: 1) every-day strength, 2) healthier bones, 3) injury prevention, 4) looking better, and 5) speedy metabolism. Enjoy!

Why Get Stronger? 
With the help of Fitness for Dummies (a book that I was given during a white-elephant gift exchange), I have identified 5 major reasons for why we should strength train:

Reason #1: Every-Day Strength

• If you don't use your muscles, you lose your muscles. Your muscles are much like your brain and your heart (or your puppy): they are very sensitive to boredom and neglect. Once they feel neglected and under-appreciated, they punish you by disappearing, little by little, until you can no longer lift an object heavier than ten pounds.  According to Fitness for Dummies, "People who don't exercise lose 30-40% of their strength by age 65". Here's a math problem for you: If you can lift 10 pounds at age 20, how much can you lift at age 65 if you never do a bicep curl ever again?

• More so, strength training enhances our ability to do the sports and activities that we already enjoy. For example,  I love to ride my bike uphill (crazy, I know). While this is an intense cardio workout, I'm also using all the muscles in my legs, gluteus maximus, lower back, arms, shoulders, and core. In fact, I'm probably using 90% of the muscles in my body to power me up the hill. What are sports that you enjoy doing that are enhanced by strength training? 

•  Lastly, I want you to think about how and when you use your muscles on a regular basis. Here are some examples:
  
  1. Hauling grocery bags into the car, or carrying them home if I'm walking. 
  2. Picking up toddlers while I'm babysitting.
  3. Carrying my snowboard in and out of the locker room. 
  4. Moving in/out of a new place (I've moved 5 times in the last year!!).
  5. Carrying my textbooks in my backpack.
  6. Moving furniture when I decide I don't like the current arrangement. 
  7. Putting my bike on the back of the car.
  8. . . . Your ideas here. . . . 
  
  
  "Strength training enhances our ability to do the sports and activities we already enjoy"

Reason #2: Stronger Bones

• Have you ever heard of osteoporosis? I hope so. If not, it is a slow-moving disease categorized by severe bone loss. 25 million Americans suffer from osteoporosis. These individuals (and elderly people too) are very susceptible to fractures and breaks, usually of the hip, back, or wrist. Their bones can break without any impact, causing them to fall and injure themselves more severely. The bottom line is this: our muscles and our bones are connected within a larger system. The more weight you can lift translates into more stress that your bones can handle (this stress actually strengthens your bones). I know it's hard to imagine now, but strength training now (and for life) will build strong bones, and decrease your chances of suffering from osteoporosis later on.

• Also important for bone health: calcium, vitamin D, and aerobic exercise.

"Our muscles and our bones are connected within a larger system"

Reason #3: Injury Prevention

• Building strength improves balance, coordination, and "sure-footedness." Your less likely to trip and fall over. Injury prevention is especially important if you are a hard-core athlete: your bones and muscles make the big bucks, so taking care of them through strength-training is essential.  

"You're less likely to trip and fall over"

Reason #4: You look Better!   

• Body sculpting (much like clay sculpting), can result in a sleeker, sexier body (or a nice, tall vase). Don't be fooled, however, by the "spot-reducing" myth- the myth that we can zap fat off of selected areas of our body. What you can do through weight-lifting and other forms of strength training is firm, shape, and lift areas of your body by building more muscle. You may not lose pounds per se, but you will feel "tighter" and more toned, and you may find it easier to fit into your skinny jeans. 

". . . Firm, shape, and lift areas of your body by building more muscle."

Reason #5: Speedy Metabolism

• How does this work? Thanks to Fitness for Dummies, I think I can explain it clearly: in order to increase your metabolism, you must first understand your "resting metabolism," aka your resting metabolic rate:

• Resting Metabolic Rate = The amount of energy your body burns performing it's basic functions (breathing, pooping, etc.)

• If you lived like a sloth (very cute creatures that mostly reside in Costa Rica), then your body would STILL BURN CALORIES, even if you only moved 5 inches a day. This is because our "fat-free mass" (bones, muscles, blood, organs, and tissues) works very hard just to keep us alive. Our "fat-free mass" burns energy whether we want it to or not.

• Since you can't increase the size of your organs or your blood density, you can't increase the amount of calories that they burn while "at rest". However, you can increase the size of your muscles, and as a result, increase your resting metabolic rate.

• Just how much can you increase your resting metabolic rate? Well, for every 1 POUND of muscle gained, your body burns an extra 30-50 calories per day. This may not seem like a lot (enough for 2 extra chocolate kisses), but overtime it adds up. Here's another math problem for you: If you burn an extra 50 calories per day, how many extra calories will you have burned in a year? If each pound = 3500 calories, how many pounds have you lost? How about in ten years? 20? I will work on this, and publish answers! I want you to do it too. :) Talented and Gifted students: Try this same problem, but instead of gaining 1 pound, you gained 3 pounds of muscle. 

The point is, muscle burns more than fat. If you increase your muscle, you body will burn more energy on a regular basis. How great is that?!

Hopefully this first part got you thinking about the importance of strength-training. If you already do it, great! Keep up your routine. If not, stay tuned for how to incorporate strength-training into your daily life.

COMING SOON: Part II: Strength Training Anytime, Anywhere!

Thanks for tuning in!
~Dana

In a Post-Vacation Funk

I'm in a funk. I think I have post-vacation depression. This happens when you have had a great, yet emotionally draining week, and find yourself back to reality with bills to pay, people to call, and shit that has to get done. No fun. Needless to say, my post-vacation funk affects my eating, my exercising, and the way that my pants currently fit.

So what to do? After lying in bed for way too long watching random documentaries on netflix, I decided it was time to get up, and go to the grocery store. I have no food in my house, which makes it especially difficult to eat healthy. . . or at all. Soooo, little by little, I put my clothes back on (I wasn't naked in bed; just in a t-shirt, no bra, and boxers), and draaagged myself to the lovely, oh so beautiful, and charming City Market of Greeley, CO.

I wandered around like a zombie for one hour- yes one whole hour at City Market. I analyzed each and every product I picked up. I enjoyed comparing the Kroger mustard to the fancy brand and found no difference in ingredients. I thought especially hard about splurging on Tillamook cheese, picked it up several times, and finally decided to buy it after removing four other items in order to afford it.

Never come to the grocery store with me when I'm in this mood. You will go crazy. I, however, enjoyed it immensely, and I think I am re-inspired to cook myself a healthy meal. I'm thinking pasta with veggies, and a nice pork loin.

Well, I guess I'm back- I've got enough energy to write this blog at least. That must be a good sign. Maybe after I go to the gym tomorrow, I will be re-inspired to write in my usual health-magazine-style way. Until then, I've gotta unpack some groceries, do some homework, and try to get back on track. 
Thanks for reading about my mopiness!

Love,
Dana

I promise I'll get to those requests soon. . . Just give me a few days (maybe weeks). :)

Getting Back on Track

In many ways, summer is an excellent time to get back in shape. However, summer can also bring many wonderful opportunities for eating and drinking (Dad's 50th b-day party, a music festival, a trip to Georgia, a friend's wedding, etc. . . ), and unwanted weight gain. After a big week or a big weekend, you might be feeling off track (I sure am). Here's what you can do to bounce back after a calorie-packed weekend:

1. Drink Lots of Water (and avoid alcohol and caffeine). Water can help flush out your system, and rehydrate you after a big drinking weekend. You will feel more energized and cleansed! 
2. Eat regularly. Our bodies tend to crave more sugar and fat after a weekend filled with good food.  However, try and limit these foods and stick to a normal, well balanced diet (aim for 5 small meals a day to keep your metabolism going). Look for recipes in this blog if you need some suggestions (i.e. Breakfast Smoothie).
3. Workout a Teensy Bit Harder. I read in a magazine that getting back on track requires about "four miles a day" of exercise (for a few days). This can be achieved running, walking, or doing any cardio activity/machine. I'm not sure if this is accurate, but aim to break a sweat for at least 30-45 minutes, and add some strength training too. If you need motivation to workout, check out "5 Unconventional Reasons to Workout" listed in the entry below. 
4. Sleep. Our bodies crave sugar when we are tired. Aim for at least 8 hours a night.
5. Don't stress out. Sometimes we begin to feel stressed when we sense extra pounds coming on. For me, this has always been a vicious cycle. Stay relaxed, praise yourself for small things, and stick to your normal routine. You should feel back to normal in a day or two.

Well whatever it was that's making you feel a little "off," I hope you had a great weekend anyway. Sometimes it's better to live in the moment and enjoy yourself, and then put in a little extra effort to get back on track. Hope these suggestions help!

Enjoy these pics from my Dad's 50th Birthday party: 

Natural Beauties

I was especially proud of my fancy shoes.

Mom & Pie

Dad's band: He's not 50!

Double chocolate cake. Yes please!

We were trying to be artistic. . .

My pose for America's Next Top Model

Brothers' Band playing a great set. 

Five Unconventional Reasons to Work Out

We've all heard it before: Working out is beneficial for weight-loss, stress reduction, a healthy heart, and osteoporosis prevention (among other reasons). However, these reasons are often concerned with long-term results and/or benefits. If it's hard to imagine yourself in 40-60 years hunched over due to bone marrow loss, that's OK. Honestly, that's not why I workout either. Here are some unconventional reasons that are instantly gratifying: 

1. You might meet someone cute (or friendly!). Gotta say it- there's usually a few attractive people at the gym, on the mountain, or in the yoga studio. Even if you don't meet them, you get to gaze at their gorgeous muscles. 

 2. Your favorite TV show. If you don't have cable (or even a TV), then the gym is the perfect place to catch your show. I like to watch The Bachelor on Monday night's at 7:00 pm while I run on the elliptical. Juicy gossip, check. Calorie burn, check. 

3. Music. Whether your taking a Zumba class, or you bring your own, the music should be a motivating factor. If it's not, get some new tunes!

4. A nice tan. I'm not promoting skin cancer, but honestly, what better way to spend a sunny afternoon than doing something active outside?! Wear sunscreen to get a nice glow and avoid getting burned. 

5. More food. Don't overdo this one, and don't binge on brownies, but when you add a regular fitness routine to your life, you will notice an increase in hunger. That's OK! Eat! I pack in about 2000 calories a day (sometimes more), and I love every bite. If you're a big eater like me, than enjoy the workout and the food that comes after. 

6. One more for extra credit: your dog (or a dog). He needs a walk SO GET OFF THE COUCH. :)  

Hope these get you moving!

Love,

Dana

Breakfast Smoothie

Hello! Sorry I have not written in awhile; things have been busy lately!

Anyway, I wanted to start off the week with a delicious recipe for a breakfast smoothie (or an anytime smoothie). This was a perfect way to start my Monday.

Ingredients:

1. Frozen or fresh strawberries (about 4-5)
2. 1 banana 
3. 1/2 cup of plain non-fat yogurt (I like Horizon's Organic) 
4. 1/2 cup of low-fat milk
5. 1 tablespoon of peanut butter
6. Any extra supplement. I used 1 tablespoon of flax seed plus 1/2 packet of Emergenc-C. 

Steps:

1. Combine all of the ingredients into the blender. 
2. BLEND!
3. Pour and enjoy! 

Approximate Calories for "Breakfast Smoothie"

I don't normally calculate this, but I think it's useful for this recipe so that you can alter it to your needs. At first, I didn't think it would be enough calories, but it was just the right amount. :)

1. Strawberries (4 medium size) = 16 cals, 0 fat
2. Banana (medium size) = 90 cals, 0 fat
3. Yogurt = 55 cals, 0 fat
4. Milk = 50 cals, 1.75 g fat, 0.75 g sat fat
5. PB = 95 cals, 8 g fat, 1 g sat fat
6. Flax seed: 37 cals, 3 g fat
7. Emergen-C: 13 cals

TOTAL: 

356 cals 

9.75 g fat

1.75 g sat fat 

Not bad!
Great way to start your day- enjoy!

Love,
Dana

Calorie Sources:
(www.thecaloriecounter.com)
(http://www.caloriesinabanana.net/) 
(http://caloriecount.about.com/calories-flaxseed-i12220)