Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Emergency provisions courtesy of Trader Joe’s

There are all kinds of ways to eat an all kinds of things to eat. If you’re reading this you must be somewhat interested in eating right. As a rule I’m a solid fan of eating fresh, organic and clean so I’m pretty good about severely limiting processed foods in my diet. However, there are those days when emergency provisions are necessary. With that below are three things that are processed but as far as “processed foods” go, they’re not so bad. Check ‘em out!

Steamed Lentils —  You find these in the refrigerated veggie section. Trader Joes sells them under their name but other stores sell the same thing under other names. Basically they’re just steamed lentils that can be immediately turned into anything. I’ve made soup and lots of different salads with them. My favorite way to eat these little brown bits is to: toss ‘em with balsamic vinegar, olive oil, garlic, a handful of grape tomatoes, red or green onion and little chunks of fresh mozzarella cheese, salt and pepper. Toss in a carrot to add another color and crunch if you like. Sometimes I serve on a bed or romaine. HellaYummy!

Organic Frozen Brown Rice — At first I thought this stuff was too good to be true. It’s just so good and so easy to prepare. Something about this product seemed fishy to me, so… I asked around and did some research to find out exactly that the deal was behind this stuff. What I found was, in fact Trader Joes Organic Frozen Brown Rice is just that, real rice that’s been cooked and frozen. There are no weird additives or magic involved in the processing of this item. Basically, this rice saves me from eating everything in frig on those nights when I need something fast. All I have to do it cut a slit in the bag and pop it in the microwave. While I’m not a huge fan of microwaves (that’s another story) I make an exception for this stuff. It’s my go-to emergency food. Add some veggies or simply drizzle with a little olive oil and you’re happy as a clam.

Gone Bananas Slices —  These little two bite frozen chunks of goodness are the perfect thing to satisfy your sweet tooth. I’ll admit, some times I take a tiny bit of organic almond butter and smush it on top to make for an even better, more satisfying treat. The almond butter obviously adds calories and fat but nuts are super good for you so I figure two Gone Banana bites with a bit of almond is all good!

Seriously, get some of this stuff and keep it in the freezer in case of emergency, or anytime you need something good and fast.

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Thank you 2011!

This is my last post of 2011. It’s been a wonderful year and I have you, my readers, friends and clients to thank for that.

As I sit here at my desk gulping down a Pluto’s salad racing to get everything done, I’m reflecting on the year gone by. I ask myself, “do I have an regrets?” No, never. I don’t believe in them, I believe only in opportunities to learn and make life better.

With that, I leave you a little homework assignment to ponder as you start planning your 2012. Consider what I ask, and we’ll talk more about these topics in the new year.

  • Make a list of all the fun things you’d like to do in 2012? They can be new things or things you’d like to do again. Here’s an example of 100 super cool ideas Jennifer suggests.
  • Pay it forward. Think of small, unexpected ways you can do something nice for a stranger. If you haven’t seen the move Pay it Forward, watch it!
  • Think about what you should do rather than what you should not. Same goes for food/diets. I saw Chef Alton John on TV last night. He lost 50 lbs by making a list of all the things that he should eat and concentrated on those foods. He never thought about or considered the foods he should not eat. The same thinking can be applied to anything in your life.

Again, thank you for reading my words and for playing along. I hope I’ve helped or inspired you in some small way.

Have a wonderful holiday, I’ll see you in January.

Kelley


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Persimmons, some are yummy and some are squishy

My Persimmon Salad

There are two types of persimmons: astringent and non astringent. Or, as far as I’m concerned, yummy ones and nasty ones.

Astringent persimmons are shaped kinda like a heart but you can’t eat them until they’re super squishy, almost rotten. At that point you can either bake with them or scoop the meat out with a spoon and eat it.

The nonastringent variety (the yummy ones) are shaped like a baby pumpkin and have a delightful crunch and sweet spicy flavor. These persimmons can be eaten like an apple, or cut up for a fruit tray or in salads. Both versions are yellow-red to bright orange-red in color.

If you haven’t tried a persimmon I strongly suggest that you do so and now’s the time. Both varieties are currently in season but, I’d stick with the little pumpkin shaped ones commonly known as Fuyu or Japanese Persimmons.

My absolute favorite way to enjoy a yummy persimmon is to peel it, core it, slice it like an apple and toss it in a bowl with a little arugula and strips of prosciutto. Drizzle with olive oil and balsamic vinegar and you’re done, crazy easy and hella yummy!

In case you’re wondering, persimmons are a good source of manganese, vitamins A and C; they contain almost 4 grams of fiber and about 70 calories each.

So there you have it. Check ‘em out if you haven’t already. Do some Googling and find a recipe (here’s one for a Persimmon Margarita) or take the suggestion I made above. You won’t be sorry.


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12 days of December (The Season of Eating – Navigation Tip #3)

Eight Santa's Running

I wrote you a little song. It’s also a workout. For 12 days you’ll add one new task to your fitness routine until you have 12 tasks. It’ll be fun. Give it your best effort and sing along if you dare!

On the first day of December my trainer said to me… drop & give me 20 burpees…

On the second day of December my trainer said to me… eat protein for breakfast, and drop & give me 20 burpees…

On the third day of December my trainer said to me… 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the fourth day of December my trainer said to me… run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the fifth day of December my trainer said to me… eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the sixth day of December my trainer said to me… 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the seventh day of December my trainer said to me… climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the eighth day of December my trainer said to me… drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the ninth day of December my trainer said to me… 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 10th day of December my trainer said to me… 100 bench dips, 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 11th day of December my trainer said to me… 11 minutes of stretching, 100 bench dips, 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 12th day of December my trainer said to me… use your foam roller, 11 minutes of stretching, 100 bench dips, 90 walking lunges, drink 8 glasses of water, seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…


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Juice? (The Season of Eating – Navigation Tip #2)

Green "Juice"

A few years back I decided to try juicing. Why? Because a super skinny girl I knew was into juicing and I wanted to look like her.

This girl, whose name escapes me wasn’t into “juice fasting.” She was simply into drinking home-distilled juice as a means of cutting her daily caloric intake. There are people however who advocate juice fasts that suggest drinking only fruit and vegetable juices for up to 14 days. This juice fasting paradigm has been touted as a way to detoxify or “detox” the body of unwanted chemicals and toxins. Unfortunately there’s little evidence that these juice-only diets provide any detoxification beyond what our liver and kidneys can achieve normally.

Anyway, once I decided to get on the juice train, I jumped online and ordered myself a Jack Lalanne Power Juicer along with a shitload of books on juicing. Two days later the books and my new juicer arrived sending me off to buy many dollars worth of organic produce to pulverize.

With bags of apples, carrots and greens I raced home to blend up my first skinny cocktail (no I didn’t add vodka). At first I thought the juicer was pretty cool because you could feed it entire apples and lemons, peel, core, seeds and all. “Whow,” I thought. But then I realize that it took a bag-full of produce to squeeze out enough juice to drink, leaving the best parts of the pricy edibles to be tossed in the compost. I kept with the juicing for a few weeks, substituting juice for a full meal or part of a meal. When I didn’t effortlessly get skinny I dumped the juicer. And frankly, the fact that I had to toss the best parts (the things the make you feel full and contain most of the nutrients) down the shoot, never really set right with me.

So here we are years later and I still think conventional juicing is a lot of effort for too much money, too many calories and too much waste. Until I read about juicing with a blender, so off I went again to buy my organics and give this new method a try. It was the idea of keeping all of the fiber and goodness the fruits and vegetables initially came with that interested me.

Well, at this point I’ll simply cut to the chase. Here’s what I have to say about juicing with a blender.

First: What you get is not “juice” it’s more like a chunky smoothie, don’t get me wrong, it’s not bad. It’s just not juice and it’s very filling (which is a good thing). Also keep in mind that you’re using the whole fruit or veggie so the flavors are very intense. Be careful, and you’ll want to add water or ice to the mix.

Second: These concoctions are super filling and keep well in the frig. If you’re the type that likes to get your 5 colors of fruits and veggies a day BlenderJuicing is a great way to get the job done.

Third: You can use the same recipes to juice with a blender as you would with a juicer. Just be sure to cut things up into pieces and take out seeds, cores and I wouldn’t think citrus peel would be too good but you could try.

Lastly: Very important! Check your teeth when you’re done. Think about it! All those little colored bits…

So there you have it. I give blender BlenderJuicing about 6 stars out of 10. It’s a great way to get your colors and fiber as well as keep calories in check. Play with it, you may love it or you may not. It’s worth a spin especially this time of year when time is short and calories are high!


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The Season of Eating is now in session (Navigation Tip #1)

Sweating it out

How did you folks manage over Thanksgiving? I must admit, I ate more than I should have, but I wasn’t totally out of control. I did however let my exercise regiment go to complete shit.

As I was driving home from my holiday away I spent half of the 3.5 hour drive stressing about how much of a slug I had become over the past 4 days. Then my brain kicked in and reminded me that it’s okay to slack off once in a while. Give your body and brain a break. You’ve got to think of this, “slacker time” is recovery time. Like when you train for an event. You can’t work hard or be perfect all the time. The key however is not to beat yourself up and to get back on the program post-haste. You all know that. Right?

As I drove I realized that the first thing I needed to do was to get rid of the excess water that had hitched a ride in my body from all the extra carbs I’d mowed down. Remember, carbohydrates in the body hold water. When you cut them out of your diet, your body will naturally lose water, which is why those low carb diets are so popular. On the other side of the coin, when you drastically increase your carb intake with stuffing, two kinds of taters, rolls, pie, etc, you puff up like a balloon and feel like a stiff cow. You know the feeling?

So, I’ve come up with Step One, of The Season of Eating Navagation Plan – De Puffing, aka, ridding the body of extra water and toxins brought on by a few days of cheer. (Take notes, you may need this again in a few weeks!)

  • Drink lots of water — I know it sounds wrong but water flushes the body of all the excess water and toxins. If you don’t eat a bunch more carbs, the fresh water will flush everything out.
  • Get your sweat on — This week, start ramping up your activity level. I’m not suggesting you attempt a half marathon. I am asking you to SWEAT! Do it any way you can. Taking a steam at the spa will even help. As much as I hate it, I went to a Bikram yoga class last night and I’ve committed to another 4 classes this week (Gawd, help me!) Go for a walk, but walk up hill! SWEAT your booty off (literally)!
  • Stretch — When you stretch you stretch your insides. This allows all the stuff in your intestines to get out. Think about it. All those nooks and crannies need a little help sometimes. Best thing is get yourself to a yoga class at least once a week but three times would be impressive and cleansing!
  • Clean up your diet — You know the drill. If you want to clear your system of toxins, water and nasty stuff you need to eat clean. That means lots of fresh, organic fruits, veggies and non-processed foods. Do the best you can; I know it’s hard! An easy way to eat clean is to “juice.” While I am not into juicing, it does help to clean you out and feel spry again. I’ll share some info on juicing with you Wednesday. I need to give it a try myself before I pass on. It could be crap.

There you go. An easy, effective start. Now all you have to do it is drink up and sweat it all out.

Stay tuned for a full month of tips on how to safely navigate The Season of Eating…


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The Season of Eating 101

Too much turkey

It’s started. I call it The Season of Eating. There’s really no way to get around it, one way or another your healthy living tendencies will go to shit during this period. Some of us will manage better than others, but basically we’ll all suffer a shift in our waistlines and our exercise regiment.

First and foremost, do not to panic! Worrying will only stress you out causing you to eat or drink more, elevating the situation.

I’m not going to lie; I cave during The Season of Eating. I definitely dive head first into most opportunities to suck down yummy food and drink. Miraculously, I usually manage to keep the same jean size but it’s not a pretty picture nor is it easy.

Anyway, here are just a few little things that I personally keep in mind during these challenging times. They work for me and they’re pretty painless.

  • Baked goods – Eat only homemade stuff or things that you can be darn sure will be worth the calories. When confronted with a cookie tray from Cost-Co, skip it and wait until someone passes the truffles or homemade snacks.
  • The same goes for the cheese platter. If you can’t skip it all together then pass up the blocks of Safeway cheese and wait for the artisan cheese platter to surface. It might not appear for a day or two but it will at some point!
  • Sign yourself up for a workout class or organized event. Perhaps a New Years Eve or NY Day run, cycle or walk. There are tons to choose from. It’ll force you to stay on top of your workouts. I’ve signed myself for a New Years Eve half marathon that I’m not fit for at the current moment, so like it or not I’ll have to dig deep and train, impending cookie gut and all!
  • Keep moving. I like to keep moving. It tuckers me out sometimes but it helps keep the furnace burning.  Examples: Walk and take the stairs everywhere possible. Get up in the morning, have your coffee and go for a walk/run/ride or what ever you can manage for as long as you can manage it. 10 minutes is better than nothing! Mid day, walk/take a yoga class, just move for at least 10 minutes. Same goes for the evening, don’t just go home and sit on the sofa ever. Even if you can’t do this every day do what you can when you can. Make the effort it does help!

Here are some numbers that might motivate you. 10 minutes of: (The math will obviously vary depending on your body weight, composition and the pace at which you perform the task)

  • Walking at brisk pace will burn 54 calories
  • Heavy cleaning will burn 54 calories
  • Step-ups (using stairs) burns 175 calories
  • Raking leaves burns 40 calories

And, try these lean muscle builders. Remember, the more muscle you have the more calories you’ll burn just sitting at the table next to the cheese platter.

  •  Squats—Do ‘em while you brush your teeth
  • Walking Lunges — As you move about your home
  • Push-Ups — Do 10 every time you find yourself at the kitchen sink. (Against the wall or on the floor)
  • Curls — With a can of soup or bottle of detergent
  • Plank Position — While reheating food. Hold for 30 seconds and work up to 3 minutes.
  • Crunches — There are a thousand versions. Pick the ones you like and do ‘em while you watch the weather.

So there you go, these are things that help me. If you want to be, or if you can be super good, then skip all the holiday treats, simply walk past the cookie platter and when cooking, find ways to make healthier versions of the dishes you serve. Unfortunately total abstinence won’t work for me so I’ve found these other things that help me. As for you, it’s up to you to find ways to enjoy the season and manage your waistline at the same time, I can only offer suggestions.

The bottom line, enjoy this time, no matter what.

Happy Thanksgiving to you all! I’ll be on back Monday 11/28 with something very gripping to say…

P.s. Click here if you want to know how far you’ll have to run/etc to burn off the bits of your T-giving dinner. I say, just keep moving and stop counting!