Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Cauliflower ain’t no spud!

Cauliflower

A while back it became popular to substitute smushed up, over cooked cauliflower for mashed potatoes in an effort to save calories.

People boiled or steamed chunks of the cruciferous veggie and mashed, blended or electric mixed it to get the consistency of mashed potatoes. Then, they’d add lots of butter and milk and all the other good stuff one would add to make really yummy mashed potatoes. While the cauliflower mush does taste okay, it isn’t mashed potatoes and with all the stuff added it kinda makes the calorie cutting point, mute.

Don’t get me wrong. I’m not putting the kibosh on mushed cauliflower, I’m just gearing up to offer a few options that I feel maintain the integrity of the often under appreciated, very nutritious brainy looking orb.

First — Cauliflower a cruciferous vegetable, in the same plant family as broccoli, kale, cabbage and collards. Cauliflower, along with the rest of the cruciferous family is rich in cancer fighting properties as well as lends support to our body’s detox system, antioxidant system, and its inflammatory/anti-inflammatory system. For detailed health benefits visit here.

A few of my fav details — One cup of cauliflower contains about 28 calories, 3.5 grams fiber, omega 3’s and 2.5 grams protein.

Personally, I’m not a massive fan of cauliflower. However, realizing it’s health benefits and in an effort to eat a diverse diet I’ve come to appreciate, and actually enjoy it.

Here are my suggestions — Choose a head that’s compact with creamy white florets. An old cauliflower will be yellowish. Whatever you do make sure to rinse the orb well. All those nooks and crannies provide lots of room for fungus to hide. Don’t wash until you’re ready to use.

According to the World Wide Web the best way to prepare cauliflower is to sauté it. I’ve never done that so I can’t say, but I suggest we all give it a try. The second best (for reasons of nutrition) way to cook cauliflower is to roast it, which I am proficient at.

Here is how I roast my cauli

In a large bowl, stir together:
2 tablespoons olive oil
1 tablespoon mustard seeds
1 tablespoon cumin seeds
1 teaspoon curry power
1 teaspoon coarse salt

Take one large head cauliflower cut into florets and toss to cover with the mixture. Bake in a single layer on a cookie sheet at 350 degrees for about 30 minutes or until chunks are browned on the bottom and tender when pierced with a knife. Serve hot or at room temp. Very yummy!

Obviously eating cauliflower raw is a very good option, dip it in hummus and put some in your salad. They say it’s good with red onion and feta. Give it a try and let me know what you think.


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How happy are you?

Happiness is a warm puppy

Ever hear of a place called Sommerville, Mass? It’s a city of about 76,000 residents sandwiched between Harvard and Tufts Universities; the city is mostly blue-collar with a growing population of young professionals and academics. Sommerville used to be renowned for crime and nicknamed “Slummerville,” but that’s slowly changing.

The changes in Sommerville are due in part to the fact that the officials of this Boston suburb have decided to track people’s happiness. They want to move beyond the traditional measures of success — economic growth — to promote policies that produce more than just material well-being.

With that, they have asked their citizens on a scale from one to 10, “How happy do you feel right now?”

With this new information, city leaders are able to make decisions from a new vantage point armed with information they might not normally have.

I got to thinking and feel this is a question we should all ask ourselves and those around us. If Sommerville can make their city better armed with the “happiness needs” of their people, then why can’t we make our personal relationships and our own lives better using this same technique? It’s a question often overlooked.

How happy am I right now? I’d say about an “8.75.” What would make me happier? Basically, a smaller nose, smaller rear-end and a few more dollars in the bank. What I do with that information is for me to decide but simply asking the question has me moving.

So, How happy are you right now, on a scale from one to 10? Think about it, write it down, send it to me, or keep it to yourself but it’s a question worth asking, and answering.

P.s. Sommerville, Mass is where Marshmallow Fluff was invented. That fact has nothing to do with this post but I thought it was kinda interesting.


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Everyday’s a happy day!

Ladybugs!

Here’s a thought, let’s try to have a positive attitude today. All I’m asking is that you pay attention to your thoughts and listen to your inner dialogue.  When someone says something, or something happens, does your mind go directly to a negative place? Do you generally find something wrong with everything that crosses your path? Do you say to yourself, “I could never do that,” “It’s too much trouble” or “That wasn’t very good?”

We’ve all heard that a positive attitude helps us live longer and happier. Apparently it even helps us sleep better. It’s because if you’re positive you’re less stressed, your hormones (stress affects your hormones) are better regulated and so you’re able to sleep. Which in turn circles back to your stress level and of course, your overall health and quality of life. Another theory is; you get what you think about, if you think negative thoughts, you’ll draw negative things to you. Think good things and good things will come. I believe this without a shadow of a doubt.

Today is Sunday, we’re supposed to be having our “Indian Summer” weather here in San Francisco but we’ve only had a few days of “summer” this year. It’s easy to be mad and negative about this silly situation. This afternoon I spoke with two of my friends; one was pissed about the weather and griped my ear off about how it’s so expensive to live here and it’s not fair that the weather sucks (like SF has a say in the weather). My other friend told me about a “rainy hike” she took with her family; they playfully ran through wet leaves, jumped over fallen trees and spied a massive nest of ladybugs. Zillions and zillions of happy little ladybugs. I dare you to find something negative in such a magical site.

I am not asking you to start acting crazy and only say and think nice things. I just want you to listen to yourself. Just listen and make a note of what you hear.

Deal?


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Very interesting

I can help you with that!

Well, it’s Friday. I hope you’ve had a fruitful week. I must say I’m very disappointed that only one person responded to last Fridays post. Remember, “Put the hurt on Kelley?” I asked you to help me get out of my comfort zone and challenge me to a little friendly competition. My friend Dawn came through, but the rest of you seem a bit shy. It’s not too late. You can still play.

In my travels this week I’ve learned a few things that I’m quite impressed with. I hope you find them interesting and useful as well.

Endive — According to Dr. Oz, if you eat ½ cup of endive two times per week you can reduce the risk of getting ovarian cancer by 75%. I say, what the heck, eat up! All you have to do it put it in your salad. Super easy and either way, good for you. Click here for additional info on endive.

Muscle Pain Relief — I read this on Basic Training SF’s blog, and then did a little checking on my own. It’s true! Peppermint oil can be used externally for providing relief from pain. It’s believed that the presence of calcium antagonism in peppermint oil aids in removing pain. It also improves blood circulation, which aids in soothing sore muscles.

Basic Training says, “Dilute peppermint oil with water (or body oil) and give your back, shoulders, hamstrings, or IT band a rub down. Instant gratification.” Check out their site for other good ideas.

Write an “ignore list” — Most of us have to-do lists but they never seem to end. Cross one thing off and another few seem to appear. Real Simple Magazine suggests, in order to succeed in today’s distraction-prone world, you should ask yourself: What is not worth doing? Write down what you’re willing to disregard, emails you don’t really need to respond to, posting things on Facebook, the guilt of not doing the things on your to-do list. Make the list and get those things out of your head. Review the list from time to time just to be sure they aren’t getting your undeserved attention.

Okey-dokey, that’s it for me till Monday. Do something to talk about this weekend!


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Fig fun

Yummy figs

I love figs! Squishy fresh figs, dried figs, Fig Newton’s, figs on pizza, figs and prosciutto. You name it, I love the figs!

A few years ago my friend M (better not give his full name) and I rode our bikes from SF out to Nicasio. That’s a 75 mile ride round trip. M & I rode together a lot and we were always experimenting, trying to find the best ride food. On this day, M decided to eat a bunch of dried figs because he’d heard that figs were full of things that would benefit him on a long ride (carbs, sugar and potassium). The only problem is that M ate a whole lot of figs, like dozens of them. He ate them before the ride and stashed them in his pocket to eat all through the ride. He ate nothing but dried figs for miles.  The problem came when he realized that figs are full of fiber. In fact, they contain more fiber per serving than any other fruit. In case you don’t realize, when you eat a lot of fiber you tend to get a little bloated. And, a lot of fiber and sugar in your system can cause a little rumbling. The last thing you want is a rumbly tummy when you’re miles from home trying to peddle your bike up a hill or two. After that ride, M never spoke of figs again. It’s kinda too bad because they’re really good for you. Like anything, in moderation.

With that, here are a few things I know about figs and why you should eat them.

The Basics

  • Figs range dramatically in color and subtly in texture depending upon the variety, of which there are more than one hundred and fifty.  Some of the most popular varieties are: Black Mission: blackish-purple skin and pink colored flesh.  Kadota: green skin and purplish flesh.  Calimyrna: greenish-yellow skin and amber flesh.  Brown Turkey: purple skin and red flesh.  Adriatic: the variety most often used to make fig bars, which has a light green skin and pink-tan flesh.
  • Figs are a good source of potassium, a mineral that helps to control blood pressure.
  • Figs have nutrients especially important for today’s busy lifestyles. One quarter-cup serving of dried figs provides 5 grams of fiber — 20% of the recommended Daily Value. That serving also adds 6% of iron, 6% of calcium, and 7% of the Daily Value for potassium. And, they have no fat, no sodium, and no cholesterol. Recent research has shown that California Figs also have a high quantity of polyphenol antioxidants. One medium size fig contains about 40 calories.
  • Figs are harvested in the late summer and early fall.

Some interesting bits

  • In Greece – Figs were used as a training food by the early Olympic athletes, and figs were also presented as laurels to the winners as the first Olympic medals.
  • The Romans – Pliny, the Roman writer (52-113 AD) said, “Figs are restorative. They increase the strength of young people, preserve the elderly in better health and make them look younger with fewer wrinkles.”
  • Figs provide more fiber than any other common fruit or vegetable. The fiber in figs is both soluble and insoluble. Both types of fiber are important for good health. And remember, fiber has a very positive effect on weight management!

How to Select and Store

Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for figs that have a rich, deep color and are plump and tender, but not mushy. They should have firm stems and be free of bruises. Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled.

There you go. It’s currently fig season so eat up! I suggest eating ‘em fresh out of the basket, or you can put them in salads, oatmeal, on pizzas, all sorts of things. Here are some simple fig recipes if you want to have a look.

Enjoy…


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Take things in small bits

Falling Tree

Ever look at a photo of yourself and think, “gawd I look bad,” or some variation on that theme? I’m guessing that we all have. No matter how good you might look to someone else, we always seem to find something we don’t like about ourselves.

While I don’t subscribe to self-loathing thoughts, I do feel that we can learn from photos of ourselves.

For instance, the photo above is of me attempting a “Tree Pose.” While I’m no yoga master, I know enough to recognize that my form in this particular photo leaves something to be desired. I know better than to make the errors I made in this effort and I’m one of those people who feel that form is everything.  In my mind, you should strive for good form in everything you do. In athletic endeavors, form is as important as speed. You can’t go fast unless you have good form. This is a rule I live by. So, you can imagine how disappointed I was to see this photo of myself looking like a lopsided tree rather than the strong, Zen form I was attempting.

With that, I would like: Each of you reading this to find one recent photo of yourself that exposes something that you disapprove of. Then, I want you to make an effort this week to fix what you see. It’s just for this week. Sure, the changes you might want to make may need longer than a week to revise but taking things one week at a time is a start. I say lets take things in small bits. Large goals or changes can be intimidating. For now, all I’m asking is that you focus on one thing, for one week. You can do anything for a single week! Right?

So, for me, I have a list of things about myself that need revising but for this week (based on this one photograph) I’m going to focus on my yogic form, specifically my “Tree Pose.” I’ll do some research to confirm, but I know that my head should be centered and that my foot should never rest on my knee-joint (can be above or below). I know that my hips should be facing forward rather than the one hip that is scooching inward. While I realize that most of you reading this can’t imagine why I am so concerned about my Tree Pose, I want to remind you that we all have our issues, and for the purpose of this post, this is mine. So, look at some innocent photos of yourself and find one small thing to work on this week.

Are ya with me?


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This is your chance to put the hurt on Kelley

Not my comfort zone

Hi! I know you’re out there, I can see from the site stats that quite a few people are looking at this site. I don’t know who you are, but I know you’re there, and I know that you’re from all over the world. That’s pretty cool. I just wish I had some idea of who you are, are you “old,” young, fit, wanna be fit? Are you male or female?

Anyway, it doesn’t really matter who you are, but frankly I’m getting a little bored trying to figure out how to inspire you, and I hope you’re not bored as well. I’m thinking, we need a challenge. Something to kick-start my creative juices and fire us all up for “Cookie Eating Season.” What do you think?

Here’s what I suggest: A fitness challenge. You and me and anyone who wants to join us. It can be anything, just as long as it gets us out of our comfort zones.

You know what a comfort zone is right? It’s a place were you feel comfortable, I don’t mean your bed, it’s a state of mind. Example; I have a tendency to run/ride/workout at a certain (not so impressive) pace. A pace where I feel very comfortable. I don’t push myself out of that comfortable zone, so I rarely see much improvement in my fitness.  The only way to get outside of that zone is to try a new sport, do something completely different or push yourself way past your perceived limits. Shake things up. Understand?

Back to the challenge, the challenge can be anything, a daylong challenge, week-long, or month-long. A running challenge, stair climbing, rope jumping, you could challenge a certain number of squats or some other exercise, a dance class, anything you like. Make it something realistic but challenging, and remember you gotta do it too. What do you think? Play with me?

If you win the challenge, you get a $10 iTunes gift card and lots of props. If I win, you say nice things about me to everyone you know and I keep the gift card.

Lastly, since we can’t do this challenge in person/together (unless you’re in San Francisco). We’ll need to play fair and trust each other. For fun, I request that we share photos or perhaps a little video, something to show the challenge in action, just for fun, no big deal!  I won’t post anything unless you say it’s okay. I promise you that!

So… who wants to play? Who wants to be the first to challenge me? Don’t be shy, be brave! What do you have to lose?


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Making muscle

Doin' Dips

As I mentioned the other day, a pound of muscle takes up more room in the body than a pound of fat. Muscle also burns calories to maintain itself while fat just sits weighing you down.

When I encourage you to gain muscle, I’m not suggesting that you bulk up and enter a bodybuilding contest. I am simply suggesting that you take the muscles that you have and feed them (pump them up) a little bit. When you do this you will not get bigger, you will become toned and smaller as the increased muscle will burn the excess fat.

Think about this, after the age of 40 our bodies start to lose muscle.  As you lose muscle, your strength decreases, increasing your risks of injury from muscle weakness, poor balance and fatigue. Not to mention weight gain. Need I say more?

With that, below is a very basic workout you can do anywhere, all you need is your body. Give it a try.

  • Warm up with a 10 – 15 minute walk or jog. Swing your arms around, across your body and around and around like you’re swimming.
  • 10 Push ups (on your knees, against the wall or boy style, whatever you can manage but is still hard!)
  • 20 – 30 (each leg) Walking Lunges
  • 20 – 30 (each leg) Standing Straight Leg Kickbacks
  • 20 – 30 Tricep Dips
  • 20 – 30 Calf Raises
  • Plank – Hold this position for 30 to 60 seconds.
  • Now repeat the sequence two times for a total of three sets.

Add this basic circuit to your weekly fitness routine. Do it three times per week if you can manage.

Remember, this is just a sampling of things you can do. If you want to come up with your own routine be sure to work everything; chest, back, quads, shoulders, hamstrings, biceps, triceps, calves and abs. You know where to find me if you need help.

P.s. Always suck your navel toward your spine while performing every exercise. Inhale during the easy part of the movement, exhaling during the more difficult half.  Do not hold your breath when performing any exercise.

P.s.s. The basic rule of strength training is: to get stronger, work with heavy weights and perform fewer repetitions. To promote tone and endurance, use lighter weights and complete more repetitions. For the purpose of this post I’m suggesting that you start with building endurance and adding tone (light weight, lots of reps).


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The scale is not your friend

Fat vs Muscle - That's a lot of fat!

Years ago I stopped getting on the scale. Why? Because it’s full of bull and I have no patience for bull. Why do I say that the scale is full of “bull?” Because it tells me things that have very little bearing in reality.

I learned a long time ago that while the scale may tell you that you’re light (and that’s what most of us want to hear), that doesn’t mean you’re fit, strong or healthy. It simply means that you’re light, or starved, or possibly dehydrated on that particular day. Or, maybe you’ve been dieting and you are low in body fat, but can you jog up a flight of stairs without gasping? Got any muscle tone or are you giggly? You might be light but you may not be fit.

In my mind the best judge of fitness is via the way you look and feel, and the best way to judge the addition of girth is through the constraint of your clothing and reflection in the mirror, rather than the vision on the scale.

Here’s my question: Do you want to be light (thin) or do you want to be healthy? I like being healthy  myself. I am not light, I have never been light, I will never be light and I don’t care about being light according to the scales definition. I don’t need to be particularly “light?”  I’m healthy, fit, and look pretty darn swank as well as can put up a hell-of-a good fight when challenged (I mean in a race or fitness challenge not bar brawl…but I’d be okay there too).

If you want to look light, get fit; get regular aerobic exercise and build muscle rather than fat. A large part of the key to fitness is muscle mass, remember that muscle is denser than fat (%18) so it takes up that much less room in your body. Visualize this, one pound of butter is equal in size to one pound of fat. You know what butter looks like; it’s the whole box of butter. Not one stick, all 4 sticks that come in the box total one pound. Now, one pound of muscle is about the size of your fist. Visually much smaller than a box of butter. Plus, muscle burns calories to stay alive so it works with you to burn fat. Fat just sits there looking lumpy until you burn it off.

This difference in fat vs muscle mass is why you can have two 140 lb women, one a size 8 and one a size 12. Not only does the size 8 women look and feel great, most likely she’ll live a healthy, longer life. Plus, she gets to eat more than the size 12 women because she’s full of strong calorie burning muscles rather than lumpy fat. Now isn’t that worth a little sweat a few times a week?

I’ll be back bright and early on Wednesday with some easy muscle-building ideas.


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Labor Day extended….

Hi All! I hope you had a wonderful long, Labor Day weekend. It’s time now to get back to business and start working on a survival plan to get us through the rapidly approaching Holiday Season (Or cookie eating season as I refer to it).

But before we do that I’m going to be taking a few extra days off to recharge my batteries and work up a solid approach.

While all classes will be in session this week, blog posts will not be updated until next Monday 9/12. Until then I ask you all to consider your fall fitness goals and look into signing yourself up for an event to keep you motivated.

While I’m away, remember to eat your five colors a day, stay hydrated, stretch and get at least 30 minutes of exercise five days a week. Oh…and learn something new while you’re at it.

See you soon…