5 minute meals-- Shrimp Stir Fry

Thanks to Women's Health (11/08) I have been inspired to create my own 5 (-10) minute meals.

This week I plan to highlight quick and easy meals that you can make in 10 mins flat!!

1 package of Cascadian Farms Stir Fry

1 cup of frozen cooked shrimp

1/2 tsp chili pepper

2 TBS reduced sodium soy sauce

1 tsp ginger

2 tsp olive oil

Cook Shrimp, chili pepper, olive oil and ginger in pan (3-5 mins).

Remove Shrimp

Add the remainder of the ingredients into the same pan (cook for 2-3 mins).

Add Shrimp.

Viola Done-- in 10 mins flat.... to make it heartier add brown rice!!

Slim & Strong

I am ready to kick my tushie into gear this fall!!

I just signed up for Ariane Hundt's Slim and Strong Program-- this program kicks your but into gear!! I think this program will get me on track and show me results that will keep me charged for the long haul.

By signing up for the program I will receive:

4 weeks of Indoor Boot Camp - Take inches off your body with NYC's most effective workout

• Classes held at Luxury Club Boom Fitness (34th & Park Ave.)
• 16 classes total: Monday, Wednesday and Friday 6:30-7:30am
• No class on Labor Day (September 7)
• 4 additional classes on the Brooklyn Bridge
• No gym membership required; showers and lockers available
• Burn up to 800 calories per class

Nutrition Workshop

• What foods promote fat burning? Which will make you fat?
• How to lose fat for good without feeling hungry and deprived
• What approach gets fitness models lean, healthy and energized?

Extras

• Before and After Pictures
• Before and After Measurements (weight, body fat %, inches)
• Personalized Fat Burning Nutrition Plan
• Workout Bands with Home Boot Camp Routine
• Boot Camp T-Shirt/Tank Top
• The winner who loses the greatest percentage of body fat wins a Free Month of Slim & Strong!
• $200 worth of Brooklyn Bridge Boot Camp Classes (10 classes) for the 2nd biggest loser
• $100 worth of Brooklyn Bridge Boot Camp Classes (5 classes) for the 3rd biggest loser
• Goodie Bags with samples, gym trial memberships, and other surprises

Julia & Julie

The beauty of this chick-flick (besides steering clear of the classic hollywood ending) is that it highlights what it takes to stay committed. Often in life we only want to commit to a sure thing or as I like to think of it-- the percentage of success. If that percentage is low-- I am not really going for it-- because why invest? I often put myself last because of my pleaser tendencies and I want or hope that people will follow suit. Well I used to think that when I was younger (yesterday)-- but I have come to see that it is foolish to invest more in others or things than yourself-- if you can't put yourself first who will?

What I loved about this movie is that it highlights what it takes to get something done. Goal setting is great but what about the third week when it rains do you adjust the plan or put it off for another day. When you are stuck in the office late? do you still order a healthy dinner or self-soothe through food? I am not an expert on the topic-- but something my boyfriend says comes to mind-- it can't take place unless it is in place-- when we set goals do we anticipate the unexpected? do we plan? are we prepared?

Well this week while temping at a job that is less than --ok. I missed a free concert to complete and assignment. The self-soothing side of me could not find a meal that would replace seeing Pat Benatar performing We Belong and Love is a Battlefield--- the Assistant Director side of me would not let me veer off track. I found a healthy alternative to the greasy burrito I wanted to self-soothe with and I was able to feel annoyed about the job but not at myself.

Seeing Julie & Julia reminded me of who I am and who I want to be. We are the masters of our own universe. We are the dream makers? What are your dreams? How do you anticipate the unexpected??

Quiche-tastic

I wasn't raised eating quiche in the morning with a side of salad--- but for the past two weeks I have been discovering the magic of the Quiche. You can put anything in it and it will taste amazing-- Below is my quiche structure--- play with it as you will.

4 egg whites

1 lg egg ( for clean eaters-- use 6 egg whites and no egg)

1/2 package of soft tofu crumbled

salt/pepper to taste

tsp Adobo seasoning

1/2 tsp garlic

3/4 cup of filler

1/2 cup of low fat cheese

2 TBSP low fat Parmesan cheese

1 Gillian's Wheat and Gluten free pie crust

possible fillings- mushrooms, zucchini, asparagus, spinach, kale,broccoli, chicken, sausage, turkey cheese etc--- any thing you can think of--- i use a random green from the CSA last week.

First mix egg and tofu together till the tofu is in tiny pieces.

Add all seasonings (+ plus you favorites)

Then add in 3/4 cup of veggies cooked (steamed)

Pour the mixture into the pie crust-- sprinkle cheese on top

Place in the oven for 45 minutes (give or take 10 mins)

Voila-- serve with a side salad

Easy & Quick and you have breakfast all week.

How do I love Cool Running.....

Let Me Count the Ways—

I have been searching for a way to get off my tuckus and burn the extra fat I have gained over the years – the Set Fat, I gained as a DGA trainee (the craft service table can be deadly) and the Happy Fat I gained when I met Craig (mi amore). Many of the running programs I found online seemed too ambitious -- A sedentary person cannot just wake up and run 2 minutes—or maybe I can’t. So I was very pleased when I discovered C25k on sparkpeople.com

C25k, Couch Potato to 5K, is a running program created by Josh Clarke of coolrunning.com. This program gets you off the couch and on the track! Cool Running is a great website for newbies and experienced runners because it offers several programs; from training for your first 5k to your first marathon. I like this beginner program the best because you start off slow. Week 1 you are alternating between running and walking – running 60 seconds and walking 90 seconds—by the end of Week 9 you are a runner.

The first issue I encountered while doing this program was that I kept on forgetting when to run and when to walk (looking at my watch every 60 seconds was a pain in the arse as well)… Thank God for podcast! Below are a list of several podcast creators and their music style. Click the link below to see the list and let me know which one you love the best!


Here is a list of cool podcast for these running programs: My Favorite Site—GoNicoleYourself-- http://gonicoleyourself.blogspot.com/ -- The music rocks – poppy girly music—who doesn’t want to run to the Pussy Catdolls

Suze’s Couch to 5k Podcast* -- this is a great podcast for all the hiphop lovers out there!! http://www.kissmyblackass.org/?page_id=86

Robert Ullrey's C25K Podcasts*Robert is the father of all C25K podcast—even though I do not like the music – kind of new-agey – but I love that the voice comes up to tell you when to walk and to run. It makes running more enjoyable. (* = the podcast tells you when to run or walk)
http://www.ullreys.com/robert/Podcasts/page4/files/category-7.html

Couch to 5K - Christian Indie Tracks*Christian Indie music tracks— http://www.buriedtalentsband.com/C25K/

DJSteveboy- This is a great mix of house type music—he has plans for 5K, 8K, 10K-- http://www.djsteveboy.com/intervals.html

Chubby Jones --Creates podcast for workout lovers -- http://chubbyjones.libsyn.com/

Helpful Apps/ Programs that can help you Create our own Playlist

C25K App for iPhone—Be your own DJThe iPhone app let's you listen to your own music and it gives you audio alerts according to C25K intervals. This sounds really neat. Cost is $3.99.C25k App for the Android Phone- Same as the apple app but free- http://web.media.mit.edu/~guy/C25K/

Lestyn's C25K Podcasts: No MusicThis is the garage band document that will allow you to create your own playlist.

http://www.sbellcheck.co.uk/couchto5k/Couch_to_5K/Podcast/Podcast.html

The Best Light Beer Ever

The best light beer ever--- it taste like real beer -- every bar should have this beer.

Check out the Stats

Nutrition FactsServing Size: 1 bottle

Amount per Serving

Calories 99
Calories from Fat 0
Total Carbohydrate 9g 3%
Protein 1g
Est. Percent of Calories from: Fat 0.0% Carbs 36.4% Protein 4.0%

Happy Friday!!!

Delish-- Beet Salad Recipe

This recipe comes from epicurious.com -- one of my favorite sites!!
When I get my produce from the CSA, I often look up great recipes for the weeks veggies. Steaming and omelets will only take you so far!

Note: I would try to use 1/8 cup of oil and ease my way to 1/4 cup. I am making this tonight (with the oven on for an hour--- ick) and I will let you know how great it is!!!

Roasted Beet Salad with Oranges and Beet Greens -- Bon Appétit January 2004
Makes 6 servings
6 medium beets with beet greens attached
2 large oranges
1 small sweet onion, cut through root end into thin wedges
1/3 cup red wine vinegar
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon grated orange peel

Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour 30 minutes. Cool. Peel beets, then cut each into 8 wedges. Place beets in medium bowl.

Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes.
Drain. Cool. Squeeze greens to remove excess moisture. Add greens to bowl with beets. Cut peel and white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil, garlic, and orange peel in small bowl to blend; add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour. Serve.

Per serving: calories, 144; total fat, 8 g; saturated fat, 1 g; cholesterol, 0; fiber, 4 g Nutritional analysis provided by Bon Appétit

Swiss Chard

Swiss Chard-- I had no idea what it was until it came in my CSA share. I looked for recipes on-line and could not find one that did not include a stick of butter.

I steamed a piece -- to taste the flavor of the veggie-- tart and bitter-- what could it go with?? I have been obsessed with Meat balls because you can make a bunch and usually 2 with a veggie is very filling. So I steamed the chard and had it with meat balls. Then I thought what if you put it in the meat balls.

Once in the meatballs they taste delicious and give the meat ball a kick-- in a good way-- not a bitter & tart way.

13x9 pan

1pkg shady brook turkey

1 bunch of swiss chard (cut into small pieces)

2 T of garlic powder

1/4 -1/2 cup of seasoned Italian bread crumbs

2 egg whites

salt

pepper

1 tsp Adobo Seasoning

Steam swiss chard with 1 TSP of garlic powder

Spray oil on pan.

Mix the rest of the ingredients and swiss chard in a large bowl.

Separate mixture into meatballs and place on pan.

Cook for 30-45 minutes.

(i ate it on a bed of kale -- see my 1st kale recipe)

To make this clean -- take out the Italian bread crumbs add 3 T of Italian seasoning and handful of basil chopped.

Egg McEasy

Found this recipe on mycleaneating.blogspot.com-- it seems quick and microwaveable.

This weekend I plan to find more tasty breakfast ideas!!

Here is the recipe for her Egg McMuffin (i will add the calorie count later today)






Egg Muffins
makes ~9 egg muffins

300g egg whites
pinch dried thyme
2 pinches dried rosemary
1/4 red pepper
diced1/4 onion
diced handful of mushrooms
canola oil spray for muffin tin

Preheat oven to 350.Grease muffin tins with butter.Add the thyme, rosemary, and vegetables to the eggs and mix well.Fill muffin tins halfway with the eggs mixture.Bake at 350 for 15 minutes, or until eggs are set.

Clean Banana Blueberry Muffins

This recipe is from the cleaneatingclub.com website-- it looks delicious-- I am going to make these muffins this weekend and freeze some of them-- so I always have a grab and go breakfast.

Also you can substitute Agave for Sucanat

Ingredients:
2 cups white whole wheat flour
1/3 cup Sucanat
1/2 tsp. ground cinnamon
2 tsp. baking powder
1 tsp. baking soda
1 1/2 cups mashed bananas
4 egg whites
1 tsp. vanilla extract
1/3 cup unsweetened applesauce
1 cup fresh blueberries
Directions:
Preheat oven to 350 degrees Fahrenheit. Line 12 cup muffin pan with paper muffin liners.
In a large mixing bowl, mix whole wheat white flour, Sucanat, cinnamon, baking powder, and baking soda. Set aside.
In medium mixing bowl, mix together mashed bananas, egg whites, vanilla extract, and applesauce.
Mix the banana mixture into the flour mixture. Fold in the cup of blueberries.
Spoon combined batter into lined muffin cups.
Bake approximately 18 minutes or until a toothpick inserted into the center of a couple of the muffins comes out clean.
Nutritional Info:
Calories: 144 Fat: 0.4 g Cholesterol: 0 g Sodium: 208.5 mg Potassium: 171.5 mg Carbohydrates: 31.5 g Fiber: 1.7 g Protein 4.2 g

Self Mag Moves

Self Magazine site has the one of the best "thigh-jiggle-be-gone" workouts list on their site. These moves will have your legs slender in no time.

"These fat-burning moves are designed by Reebok Sports Club/NY trainer Kira Stokes, will create sleek, sexy curves and help rev up your metabolism. All you need is a resistance band and a little bit of motivation!"

My normal routine includes squats and lunges (with hand weights) --

Click and be inspired. http://www.self.com/fitness/workouts/2008/06/burn-fat-fast-slideshow

Morning Shake

Morning Quick Shake

½ packet of the spirutein powder exotic red protein powder
1 cup of blueberries and raspberries
½ cup of yogurt
9 pieces of Trader Joe’s frozen mango
4 strawberries
¼ cup of water

Blend & Eat!!

Inspiration/ New Starts

Dwelling in the past to try and figure out -- where you would be if you just made this choice, or completed this project, or worked out yesterday—is a recipe for disaster. You can only start from today and envision where you want to be tomorrow.

Sometimes, I think I haven't had the success I want because I find it hard to complete projects -- often because the projects I have completed don't bear the fruit that it should. I am learning to take the inevitability out of the way I see time. You should not throw out a plant because it does not bare fruit—we don’t ask our kids to drop out of school because they failed one test. To truly achieve what you want you must try and try.

Today I recommit myself to this blog and to goal of fitness. I hope my journey inspires all women (especially African American women) to put themselves first.

With my mind in a positive space -- I saw the June Cover of Oxygen Magazine (a magazine I have been scared of because of the muscles and the women with them) with Alicia. She looks so fit and muscular in a non-scary way that she has become my new inspiration. I am not sure if my body can become as tight and tiny as a Victoria Secret Model (nor do I want that -- I think) but I can be come fit and strong with (dare I say) some definition.

Alicia has become my fitness inspiration. What is yours?

FINDING YOUR GOAL

When embarking on a new avenue people often become to gregarious, too diligent, or just take on too much at once. I don't know why I am using the word people when I am alking about me. This year as I approach the self challenge I am making my goals reasonable (and non-food).

I fell in love with this Diane von Furstenberg dress... The dress name is Nalia. I saw it on a commercial shoot for 4oo bucks (and thanks god for ebay because it is now 150). I am going to buy this dress in my size to kick off Month 3 of my commitment to fitness.

My goal is that dress.. what's yours??

Definition of Insanity

The definition of Insanity is to keep on doing the same action and expecting different results. Well I am not insane…. Well I am not trying to bring the insanity from previous years into 2009. I am approaching my weight loss in a fresh way.
• Acknowledging my weakness- from television, to chocolate to sheer laziness at times. I can’t pretend that I am immune to chocolate and then wonder why all the cupcakes are gone in my house. Or all of the wheat thins… too much of anything can be bad for you.
• Acknowledge my strengths- I love to cook, love walking, and socializing
• What I want I want to acquire - I love for a specific exercise (when I was a kid it was the Stairmaster and step aerobics), discipline, and do more non-television activities.


So what am I going to do??
• Weight watchers- everyone has success on the program and it can change the way you relate to food.
• RUN- yup signed up for the MORE half marathon in New York (I can run/ walk it if I like)
• Write- journaling helps you stay ground and see what triggers things in you.

For the blog… I will add celebrity workouts… we don’t need to see what they say they do… like egg whites and veggies in the morning protein and veggies for lunch and salad and chicken for dinner… that sounds boring… I will also try and do a couple of book reviews.

Alabama Slaps a Tax on Fat People

Alabama Slaps a Tax on Fat People
By Sean Kelley August 26, 2008

Should you pay more if you weigh more? That’s what Alabama’s State Employees’ Insurance Board thinks. In 2011 the board will start charging overweight state workers—those with a body mass index greater than 35—$25 a month for health insurance, which is currently free for all state employees.

(The state is giving workers a two-year head start; if they sign up for free health screenings and make progress, they won’t face the insurance fine.)

Being the second fattest state in the country—behind Mississippi—costs Alabamians lots of money—up to $1.32 billion a year in estimated medical charges, according to a 2004 study.

But is a pay-as-you-grow tax fair to the obese? Well, Alabama, like some private employers, already charges an extra fee to state workers who smoke. Private health insurance companies, of course, base their rates—and coverage refusal—on complex data related to the buyer’s health. Some private employers, who often encourage workers to lose weight with onsite diet and exercise programs, are considering more aggressive measures: Next January, one company in Indiana will begin charging employees up to $30 a month for missing health targets based on smoking, weight, blood sugar, and blood pressure.

At the government level, however, most health levies have been consumer taxes—on cigarettes and booze, for example—and few people, beyond the conservative-leaning Tax Foundation, have argued that taxing fat people simply for being fat is a good idea.

At first glance, the Alabama initiative rang warning bells in my head: Government using a blunt instrument to attack a very complicated problem. (And I say that despite the fact that I pay Alabama taxes, which contribute to the health-care costs of state employees.) But now I’m not so sure it’s a bad idea. Being both Southern and fat, I could use an incentive to lose my extra weight. And if I could, so could they. Maybe this kind of program would begin to reverse the tide of obesity in the Deep South. Or maybe a whole bunch of initiatives need trying to find out what will work.

For many people, $300 isn’t a lot of money. But if the fear of diabetes, heart disease, and death isn’t enough to motivate people to lose weight, fees and taxes tend to get everyone’s attention.

(PHOTO: 123RF)
Recent posts by Sean Kelley:

Review: David Barton Gym

Luxury Gym, This is. The gym is impressive -- 3,000+ square feet, which includes state of the art machines, the best locker room in NYC, challenging classes, and eye candy. Did I say the locker room is the Best Locker Room in NYC? It is just like the picture—a dimly lit sanctuary embraced by dark wood… where folks are happy to be naked.


As I walk up the stairs of what seems to be a landmark building I am struck by the sense of regality… like a teen sneaking into the Palladium, circa 1997. As I approach the desk and state (maybe too excitedly) I have a free month membership, the bouncers replied-- back of the line. The male front desk attendant is more interested in flirting with gym members than helping me… but then again this is Chelsea… how mad can you get. I still feel fabulous because I am getting IN.

I do make it to the front of the line and I receive the tour. The facility is pretty amazing the ground floor is all weights. First floor is all cardio machines with a room for spinning and studio gym classes (i.e. MELT, PLEASURE & PAIN). Top floor has the locker rooms and yoga studio. The classrooms on the 1st floor seem kind of small, I wonder how packed the classes get during peak times since you don’t have to RSVP for a class.

The classes have great names… I took the MELT class, which is like working out one-on-one with a personal trainer. In this class we do jumping jacks, push-ups, lunges and squats with weights... and that is just the warm-up. The goal of this class is to MELT the weight away with a blend of cardio & weight training. All of their classes have this kind of theme of using weights and cardio, which we all know from reading one Self Magazine, is crucial to weight loss.

The Gym feels like a club they have music blaring out of the speakers which can get most gym-goer in the zone, however if you love your playlist it maybe hard getting into the zone because they gym music will seep in. If I were a man, this gym would also have a meat market feel to it because everyone is so buff with good skin and perfectly arched brows. I hope maybe by the end of the month I can find a gay BFF.

Last but not least the locker room… The lighting is relaxing. The sauna, I could stay there all day and truly melt the pounds away. The showers are equipped with Bumble Bee products, shaving cream, razors, and the stalls are wide with adjustable showerheads. The mosaic tiles through out the locker room calms you and the price tag for all this is about 115 a month. If it were in Brooklyn I would be tempted.
Complete Article.

As a member of the Bedstuy CSA I am at a loss sometimes at the abundance of veggies we get a week. I often can't finish them in 2 weeks.... I discovered this recipe on Elana's Pantry. A great site for organic healthy recipes.


Kale with Cranberries

2 bunches kale
¼ cup pine nuts (lightly toasted)
¼ cup dried cranberries
3 tablespoons olive oil
Steam the kale until it is bright green
Meanwhile, in a cast iron skillet, toast the pine nuts
Allow kale and pine nuts five minutes to cool, then toss together in a large bowl
Add dried cranberries and olive oil
Toss and serve
Serves 8

David Barton Gym

Won a membership to the David Barton Gym on 23rd!! I think this will be just what I need to kick start my fitness goals... i would love to attempt the BedStuy 10K this fall (October) will post information on that when it is available. They have this class called Melt which sounds freakin fantastic.

Gotta Love their motto:

LOOK BETTER NAKED

I am Back....

Haven't been able to make this a habit and/or a priority but I will keep on recommitting myself until it becomes 2nd nature. I have had a hard time becoming the 2nd AD i have imagined in my head. But I know that I will be the best commercial 2nd AD soon so till then lets blog about health, fitness and organics.