Kombucha is My Treat Beverage

Photo by schvin via Flickr

Every now and again I want to drink something fizzy, flavorful and downright tasty. Grab a soda, you say (or "pop" as we call it back home in Michigan)?  No way. I gave that stuff up a long time ago. Try again.

Kombucha, you say? Ding ding ding. Yes!

If you're like me when I first heard of this drink, you're probably making a scrunchy face and internally shaking your head back and forth, while saying to yourself "what is that?"

I know, stay with me.

Kombucha is a fermented drink made with tea, sugar, yeast and bacteria. When the fermentation process is complete, the tea is rich in probiotics and B vitamins. Probiotics are friendly bacteria that help maintain a neutral balance of organisms in the intestines. They reduce the growth of harmful bacteria and promote a healthy digestive system.

Awesome, right?

When you open a bottle of kombucha, you can see the fizz rise to the surface. That's how you know you're in for something good. It's just the kind of thing I like to sip here and there. But because it does contain sugar, I don't drink it very often. It's a treat -- one that comes with beneficial probiotics. My favorite is GT's Kombucha cherry chia. I love the addition of chia seeds because they add protein, fiber and omega-3s to the drink.

It should be noted that it does contain a little bit of alcohol. Certainly not enough to get you hammered, but pregnant women and children should not drink it. But, if that doesn't apply to you, go ahead and have yourself a little. You can find it a most health food stores.

Recipe: Herb Roasted Root Vegetables

When I was a kid, the thought of eating unfamiliar sounding vegetables was worse than thought of the boogeyman that I swore lived under my bed.

A turnip? What? Um, no. Beets? Excuse me? Um, no again.

Let's face it, we like what we like. And we usually like what we're familiar with. Even as a more open-minded adult, I still find myself raising my eyebrows at foods that aren't in my regular rotation. Yup, before I tried nutritional yeast, it got a giant one-eyebrow raise (think, The Rock's People's Eyebrow).

But at least these days, I am willing to try anything once. (Well, most things. I probably will never know what lutefisk tastes like. And I'm OK with that.)

But vegetables can be really tasty, especially when roasted. The process allows the natural caramelized sweetness to come out and can make for a delicious side dish or snack.

I took a variety of root vegetables: turnips, sweet potatoes, carrots and beets. I stuck them in the oven with some thyme, olive oil, salt, pepper and was pleasantly surprised when the family gobbled them all up.

Root vegetables contain loads of fiber, vitamins and minerals that keep our bodies functioning well. Not to mention, most tend to be slower-digesting carbohydrates that keep our insulin levels stable while keeping us full for a long period of time.

Beets are particularly awesome because they contain betalains which not only give them their bright color, but also antioxidant and anti-inflammatory properties. The betalains also trigger enzymes that bind and neutralize toxic substances in the body allowing them to exit the body.

Now, it should be noted, that though root vegetables are healthy and contain many vital nutrients, you shouldn't go all crazy when eating them. I mean c'mon, it is possible to eat too much of something -- even healthy items. They are higher in starchy carbohydrates, which should be limited. Just make sure you keep your portions in check.

If you're in a rut of eating the same 'ol stuff, give this recipe a try. You'll be happy you did.

Check it out.

What you'll need:

beets
carrots
sweet potatoes
turnips
olive oil
dried thyme
pepper
sea salt

Directions: Preheat oven to 400 degrees F. Line a cookie sheet with foil. I recommend using a cookie sheet or some other shallow baking pan/dish. Using a deep roasting pan doesn't give the same effect. Trust me, I've tried using a deep baking dish. While still tasty, you don't get the "roasting" result of browned and caramelized vegetables.

Slice vegetables in any shape you like (except the beets, I'll explain those later). I find that 1/2 inch to 1 inch thickness works well. Take some olive oil on a pastry brush and lightly coat the vegetables, on both sides. Then lightly sprinkle the seasonings over both sides.

Or use the method pictured below by adding about (I eyeball it, so I don't have exact measurements), 2 tablespoons of olive oil and 1/2 teaspoon each of salt, pepper and thyme to a plastic baggie. Add the vegetables, seal bag and massage oil mixture evenly onto vegetables. Repeat until done with all vegetables. You may need to make another oil mixture depending on how many vegetables you're using.

Place the vegetables on the foil lined cookie sheet. Be sure not to overcrowd the sheet, don't let the vegetables touch each other.

Now, for the beets. As pictured below, place beets with tops sliced off in foil. Add olive oil, salt, pepper and thyme to beets. Completely seal the beets inside the foil.

Place all vegetables in preheated oven. Cook for 30-40 minutes, turning the cookie sheet lined vegetables once. The beets may take a little longer. To check beets, test with a fork. If fork tender, then they are done. If you have to put any pressure to get the fork to go through, cook a little longer.

Enjoy!

Resouce: Dr. Weil

VIDEO: Glute Sculpting Circuit

I used to hate my butt. OK, I'll say it, my butt was flat. That's right, flat as a board. But then I found out that I wasn't doomed to a lifetime of feeling insecure every time I heard Sir Mix-A-Lot scream about his love for big round ones. I discovered strength training. And then I learned that not only can you become fit by adding some resistance to your workouts, but you can also sculpt some serious curves.

Haaay!

The increasing popularity with butt implants and injections is just ridiculous. I mean, don't get me wrong, do what you want. But what's wrong with putting in a little hard work to sculpt your own natural booty? After all, that is an area you actually do have control over.

I'm just saying.

This video showcases some of my favorite glute exercises that I'm doing right now. If you're looking to boost your backside, take control, and add this circuit into your workouts.

I recommend doing this routine 2-3 times a week for at least 30 days. Consistency is key. Nothing worth having comes easy. Keep at it.

Glute Sculpting Circuit

1. Leg Lifts with Extended Arm Plank, 20 reps on both legs
2. Leg lifts with Fire Hydrant, 20 reps on both legs
3. Resistance Band Kickbacks, 20 reps each leg

Do the circuit two times with little to no rest between exercises.

Kale and Sun-dried Tomatoes Pasta Salad

Ever since I gave up eating meat with starchy carbs, I've found that being creative in the kitchen is necessary. I usually get a taste for something (or request) and start thinking about what ingredients I can add to it to make it interesting. That's exactly what happened here.

Hubby wanted me to include a noodle dish in our week's lunch menu. I was kind of tired of some of my usual dishes. I love my tomato basil pasta dish, but like with anything, too much, too often can leave you feeling like a break is needed. So I started thinking about what flavors would go well together and created this dish.

It's really easy to make. The dressing on here is just a light coating. If you'd like more, just double up on the dressing ingredients. Check it out.

Ingredients:

6 oz whole wheat penne pasta
4-5 cups kale
1/2 avocado
2 tbsp basil pesto
3 tablespoons vegan mayo (I prefer soy-free Vegenaise)
1/4 cup sun-dried tomatoes
1/2 cup artichokes from a jar

Directions: cook pasta according to directions. In meantime, saute kale lightly in a skillet with olive oil for 2-3 minutes. After pasta has cooked, drain in colander. In a food processor, make the dressing by adding the avocado, basil pesto and mayo. Pulse for a few seconds until smooth. In a large mixing bowl, add the pasta, dressing, sun-dried tomatoes and artichokes (cut down large pieces). Mix well. Best served chilled.

Enjoy!

What to Bring to Hot Yoga

When it comes to yoga, Bikram hot yoga is my absolute favorite. I remember the first class I took many years ago like it was yesterday. At the time, I had just done a figure show and felt like I could take on any fitness challenge. Surely, I could handle a little yoga. So what the room was hot. Big deal.

Boy was I in for a surprise. The heat was so intense and unlike anything I had done prior, I questioned whether I would make it through the entire class. I was plotting my escape to make a beeline for the door. But I hung in there, and made it through. It was truly a humbling experience.

I found the heat to be a new challenge. I wanted to conquer it and all those poses that I could barely do. Yes, practicing yoga in a room set to 105 degrees is mildly torturous, but I love it.

I've taken a bit of a break from yoga and am going to start incorporating it into my routine again. It made me think of all the things I need to remember to bring with me to be comfortable. In case you're thinking of adding a little hot yoga into your mix (which I highly recommend), I thought I'd share the items I find to be most essential.

1. Yoga mat. Of course, this goes without saying. I find that any yoga mat will do. You can rent a mat for a small fee at Bikram studios.

2. Towel. You can use a bath towel, and these can also be rented at Bikram for a small fee. One year I got a yoga towel for my birthday and now I can't imagine practicing without it. The towel fits perfectly to the size of a yoga mat and doesn't bunch up. A worthwhile investment in my opinion.

3. Fitted top. Because you sweat so much, you don't want a loose fitting top to get in your way. A fitted tank is the way to go.

4. Water bottle. You'll want one that has a wide mouth that you can easily add ice cubes. CamelBak makes one that's good for this use and it's BPA free.

5. Coconut water. Add this to your water bottle with a bunch of ice cubes. As you get through the class, the ice cubes will melt, keeping your drink cold. Be sure to add plenty of ice cubes. I suggest filling the entire bottle with cubes, then add the coconut water on top. Coconut water is a great source of electrolytes and potassium which helps regulate fluid balance in your body.

6. Flip flops. You don't want to leave class and have to stuff your sweaty feet inside a pair of gym shoes.

7. Yoga shorts. Like with the top, you want to wear a fitted short of some sort. I think ones with some color and flare are fun, but any will work. You definitely don't want to wear pants.

8. A clean top and short. After you're done practicing, you'll be a sweaty mess. There's nothing worse than sitting in your car, and driving home drenched with sweat. A fresh shirt and pair of shorts will make the drive comfortable. If you want to rinse off and shower at the studio, go for it (just remember to bring all of your shower goodies).

Banana Split Protein Shake

Believe it or not, you can actually enjoy your protein shakes. I do. I've heard so many people complain about how they just can't stand the taste -- that you can taste the protein too much, they're gritty or just plain gross.

Well, those unfortunate people have not had the pleasure of allowing me to make them a shake. The ones I make are downright delicious. Case in point, my banana split adaptation. I took all the great flavors from the tasty dessert treat and made it into a drink that will help you with your fitness goals and not sabotage them. Check it out.

Ingredients:

1 cup almond milk
1/3 banana
3/4 cup frozen mixed berries or just frozen strawberries
1 tsp cacao or cocoa powder
1 tsp almond butter
1 scoop vanilla protein powder

Directions: place almond milk in blender first, then all the remaining ingredients. Blend for about 30-60 seconds until all the frozen fruit has mixed in well. Pour in a cup and enjoy!

Secret Ingredient Vegetable Fried Rice

A couple years ago before I started pairing my foods properly, I would usually have fried rice with its most traditional accompaniment -- shrimp. Not anymore.

Now that I've changed my diet to focus on efficient digestion by carefully combining foods, the mere thought of eating meat and a starchy carb together makes my stomach turn. I have to say, my belly has become quite sensitive to improper food combos.

In order to get my fried rice fix, I make a vegetarian version that keeps my tummy feeling pleasant, full and satisfied. As I've discovered with many of my meal remixes, I find that excluding meat from many dishes, like with my vegetarian chili recipe, it actually tastes better. Go figure.

While making my veggie fried rice one particular time, I stumbled upon two secrets (well, they seemed to be secrets to me anyway) that made it absolutely delicious.

Secret number 1: use day old refrigerated rice. I discovered this by accident one day. I had planned to make the dish, but got too busy to finish it. So naturally, I put the pot of rice in the fridge to make the next day. And oh my goodness, what a difference. The rice gets a chance to stick together and holds better when you're stir-frying it.

Secret number 2: use a tad bit of sesame oil. And let me tell you, a little goes a long way. It gives the dish a richer and fuller flavor. I found this out because I had bought the oil to make a different dish and just figured to add it to the rice (because how many times have we all bought ingredients for single dishes, to only have it sit in the pantry ... forever?). So in my attempt to not be wasteful, I came to find out this little gem of information.

OK, enough chit chat about how awesome I clearly think this dish is. Check it out for yourself.

Ingredients:

1 cup brown rice
2 1/2 cups water
1 16 oz package of frozen stir-fry vegetables or use fresh
2 tsp minced garlic
1/4 tsp fresh grated ginger
1/2 cup of low-sodium soy sauce or use Tamari (add more or less to taste)
1 tsp sesame oil
2 tbsp coconut oil

Directions: bring water to a boil, add rice stir well. Reduce temperature to low setting, cover with lid and let rice finish cooking for about 30 minutes or until water is absorbed. Let rice cool, then store in refrigerator overnight.

To make stir-fry: if using frozen vegetables, either microwave in a bowl of water of lightly boil in water on stove-top for just a couple minutes -- enough so that the veggies are thawed, but not cooked. Put veggies through a strainer to get all the water off. Set aside.

In a wok on medium, medium-high heat add oils. Then add garlic and ginger and saute for about 30 seconds. Add veggies and saute for several minutes, moving continuously with a wooden spatula or spoon. Add rice and mix well. Then add soy sauce. Mix thoroughly then remove from heat.

Enjoy!

Photo Blog of My Recent Trip to Europe

 

Sometimes we all need a little relaxation time and a chance to get away. I'm so happy that I got a chance to do just that with my hubby, and in all places -- Europe! We were mainly in London, but did spend a day in Paris. We figured since we were so close to France, why not do a day trip there. I truly enjoyed my vacation and can't wait to go back. I thought I'd take a short break from my usual health and fitness posts and share some of my trip photos with you. The pictures start in London and end in Paris.

I made sure I worked out while on vacation. I know a lot of people like to skip the gym while away, but for me, I enjoy it. Traveling can be a bit stressful and getting in a good workout is a great way to de-stress and relax. I was thrown off a bit though with the weights being in kilograms -- but I managed.

One of the best parts of the trip was seeing Stonehenge. It was absolutely amazing to see these stones in real life that have been around for 3,000 years.

After riding around in taxis a lot, we finally ventured onto London's subway, the Tube or Underground. Surprisingly, the connections were really easy to navigate. It helped that the lines had cute names like, Piccadilly and Bakerloo. 

We found this nice Turkish restaurant called Ozer. Our spread included dolmades, lamb and falafels. Oh and a little red wine.

Big Ben

Street shot in London. 

To get to Paris, we traveled through the Chunnel on the Eurostar. After about 2.5 hours and going under the English Channel, we were in Paris. It was nice to see some of the French countryside. 

Surprise. Surprise. In Paris you have to pay a fee to use the public restrooms. I usually don't like having change on me, but I here I made sure to have bathroom change readily available.

Street shot in Paris.

The Louvre.

The Arc de Triomphe is massive.

 And to end our day trip in Paris, a little escargot at this cute traditional French restaurant called Terminus Nord. I had a great time! C'est la vie!

The Almighty Chia Seed

Chia seeds have sort of come onto the scene as a new trendy healthy option to add into your diet. Well, these little seeds aren't new. In fact, they've been around for hundreds of years. But it's great that they are gaining popularity because they pack a lot of nutritional benefits. If you don't already use them, consider stopping at a health food store and picking some up. Check out their awesome benefits and tips for using them below.

Benefits:

• High in omega-3 fatty acids which helps reduce the risk of heart disease.
• Good source of protein. They contain all 8 essential amino acids. 
• Have a higher concentration of omega-3s than flax seeds.
• Rich in antioxidants which helps protect and repair cells from free radical damage.
• High in fiber which helps cleanse our intestines, makes us feel full and helps slow the absorption of glucose into the bloodstream.
• High in calcium, magnesium, copper, niacin, zinc, manganese, iron and molybdenum -- all nutrients that help our bodies function optimally.

Uses:

• Add to smoothies and shakes.
• Take advantage that they become gel-like when in contact with liquid and make pudding. 
• Add to homemade baked goods. 
• Sprinkle on salads.
• Sprout them and add to salads or sandwiches. 
• Use as a thickener for meatballs or meatloafs.
• Mix into spreads like hummus.

Resources:

Dr. Weil, WebMD, University of Maryland