I can't believe I have never posted this recipe. It's delicious and not one of those recipes where everything has to be just right. Actually, I improvise this one all of the time using left over veggies, and it comes out delicious.
Vegetable Brown Rice
Ingredients
1 cup brown rice
2 cups of water
1/2 tsp, dried basil
1/2 cup Thompson Raisins
1/2 cup halved pecans
2 medium carrots chopped into 1 inch pieces
1 medium onion, chopped
9 scallions, chopped into 1 inch pieces
1 cup frozen peas
a bit of olive oil
Directions
1. Prepare the rice with the water and basil. Let cook for 45 minutes
2. 15 minutes before the rice is finished, saute the onion in a deep pot on medium high heat in olive oil. After 5 minutes add all other ingredients except the peas and pecans.
3. Reduce heat to medium and 5 minutes before rice is finished, add peas and pecans.
4. Stir the rice into the vegetable mix and voila, vegetable brown rice!
Serves 2 or 3
February 27, 2010
Vegetable Brown Rice
February 25, 2010
Nutrition and Pregnancy
I train many pregnant women because fortunately, exercising while being pregnant is now considered not only acceptable but extremely beneficial, even necessary, by leading medical professionals.
Pregnant women easily see the difference in their well beings, energy levels and comfort from exercising, and rave over the new found strength that helps them carry out a successful, complication free delivery.
Of course, nutrition plays a vital role in pregnancy, even before the positive test result.
Ten Nutrition Tips for Before, During and After Pregnancy:
1. Women should have a BMI between 20 and 30 to get pregnant and be healthy.
2. Months before trying to conceive, build up the immune system with good nutrition and exercise to prepare the body for a healthy pregnancy.
3. While trying to get pregnant increase of supplement: Folic acid, Vitamin B12, Magnesium, zinc, and Vitamin D.
4. The first few weeks after conception are the most important times for development of organs and systems within. The energy used to create the baby's vital systems comes from the nutrients in the mother's circulation. Diet and exercise are very important at this stage!
5. During the early stages of pregnancy the placenta is not yet formed and the baby is vulnerable to deficiencies. Remember that everything you eat (or don't eat) is going to effect the baby's development.
6. Increase calories by 200 per day in the last trimester. At least 6 grams of that should be in protein.
7. Be sure to get enough riboflavin. It is needed for tissue growth.
8. Vitamin C replenishes drained maternal stores.
9. After pregnancy breast feeding will cause an increase in metabolism. Eat healthy and often. You may feel like you are eating a ton, but the metabolism is so fired up that many women find they lose most of their pregnancy weight gain during this time.
10. 4 to 8 weeks after delivery pick up your exercise program again while continuing to eat healthy and be well on your way to an improved post natal physique and a energetic and clear well being.
February 23, 2010
Cardiovascular and Strength Intervals
You can do cardiovascular intervals no matter what equipment you have. Even body weight is sufficient for these workouts. First, the benefits of interval workouts:
1. More time moving and less rest makes for a more intense and purposeful routine.
2. Shortens workout times by combining cardio and strength components into one session.
3. Loosens and limbers the body throughout the workout.
After a warm up, try cardio and strength interval workouts by using these suggestions:
1. Work one muscle group (chest) and follow your strength set with 2 to 5 minutes of cardio (running, jump rope, burpees). Next, go back to strength training and work another muscle group (back) and repeat this process until you have worked out all of the muscle groups planned for the day.
2. Perform cardio for 10 to 15 minutes. Next, do your strength training workout. I suggest 2 sets for every muscle group being worked. Finally, go back to the cardio workout for an additional 10 to 15 minutes.
3. Alternate between a set and 1 minute of cardio. Jump rope, mountain climbers, dancing or walking on the spot works best for this workout. After each minute of cardio, perform another set of strength exercise. Repeat until strength exercises are complete.
After any workout perform 5 to 10 minutes of stretching after completing all exercises.
There are multiple ways to work cardio intervals into your strength routine. The results are plentiful: Stronger resting heart rate, more fat calories burned and greater flexibility.
Try It!
February 22, 2010
Monday Inspiration
"Fate knows where you are going,
but it is up to you to drive there."
Michelle Keesling
"Life is not measured by the number of breaths we take,
but by the moments that take our breath away."
Unknown
"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
Jim Rohn
"Do not let what you cannot do
interfere with what you can do."
John Wooden
"Experience can only be gained by doing not by thinking or dreaming."
Byron Pulsifer
February 20, 2010
Richard Freeman's Yoga DVD
I had the pleasure of trying Richard Freeman's Intermediate Series Ashtanga Vinyasa yoga DVD. This DVD is not new, it's from 2002 but nonetheless, it's one of the best I have ever tried so far.
It differs from other Yoga workouts, in the sense that it's much more serious. It's only Freeman and his mat, no fitness instructor style backup students, no hype, no yelling motivational words and phrases through the television screen. This is serious business!
If you are looking for the next best thing to being in a class and even, having private instruction, the search is over!
Of course, this is intermediate level and even having practiced yoga for many years, I find it incredibly challenging after the first 40 minutes, which is pretty standard sun salutation sequences, like in most Ashtanga yoga practices. There is an introduction and beginner level which I haven't tried, but would recommend to anyone before attempting the intermediate.
It's even advisable to watch the DVD the first time around. Freeman recommends it, I did this, and found my first workout to be much more successful than it otherwise would have been, had I just dove in.
I'm in complete awe over Richard's fluid pose transitions, flexibility, strength and overall body awareness. It's motivational to watch and aspire to reach that level.
Any yoga student trying to strengthen their at home practice should have this video to supplement their training.
Try It!
February 18, 2010
Three Everyday Nutrition Tips
Finding the time to shop for groceries, prepare healthy meals and even count nutrients can take a whole lot out of the week. Many people don't eat healthy due to two factors: time constraints, and affordability.
Here are Three Ways to Eat Healthy Everyday:
1. Spinach, broccoli and carrots
Buying fresh spinach, broccoli and carrots is inexpensive and the vegetables are versatile in the kitchen. These chopped vegetables can be added to many different dishes for an extra boost of healthy eating. Spinach shrivels up and is barely noticeable, if you have a picky eater in the family, and carrots are loved by both kids and adults.
2. Buy Fresh
If you live close to a grocery store, consider buying fresh food on a daily basis. It's common to not eat fresh because most people do their shopping weekly or bi weekly, and do not want to see fresh produce go to waste. Schedules change and healthy planned meal could be changed due to a late night in the office or through other circumstances. If you already have your staples handy, swing by the produce section to pick up a few fruits for dessert and fresh vegetables for dinner.
3. Organize your Meals
You do not have to write down a full nutrition plan to organize weekly meals. A rough idea of what you will make is more than sufficient. People who do not think bout food before preparing, tend to get lazy and go for the easiest thing available. This could be fast food on the way home, frozen entrees or junk food. If you have an idea of food to prepare in advance you will be less likely to steer away from the plan.
Use these simple techniques to ensure healthy, affordable meals on a daily basis and watch your energy rise, and your waistline shrink!
Eat Healthy!
February 16, 2010
Lessons from the Olympics
The Olympics have had me glued to my sofa since Saturday. I remember writing about the summer in Beijing here and not being able to stand the thought of a year and a half wait, but here we are!
February 15, 2010
Monday Motivation, Life Changing Quotes
"Don't be afraid your life will end; be afraid that it will never begin."
Grace Hansen
"Faith is taking the first step even when you don't see the full staircase."
Martin Luther King
"Imagine life as a game in which you are juggling five balls in the air. You name them work, family, health, friends and spirit, and you're keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls, family, health, friends and spirit are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged, or even shattered. They will never be the same. You must understand that and strive for balance in your life."
Brian Dyson
"Your life lies before you like a path of driven snow, be careful how you tread it cause every path will show."
Lowri Williams
"Man who waits for roast duck to fly into mouth wait very, very long time."
Chinese Proverb
February 13, 2010
Valentine's Day Gift Suggestions
Aside from dining and a (little) bit of chocolate, Valentine's Day is a wonderful occasion to treat yourself, and your partner to something different, that can be enjoyed as a couple.
Here are TEN healthy and fun suggestions for Valentine's Day gifts:
1. Take a healthy cooking class together
2. Go rock climbing
3. Get a massage
4. Hire a personal trainer to get discounts on couples training
5. Go for a long walk on a trail or on the boardwalk at the beach
6. Cook dinner together and relax afterwards with a glass of red wine
7. Take a sexuality workshop like at Come as you are, in Toronto
February 11, 2010
Fitness Tools and Yoga Journal
I spend much of my leisure time online browsing useful fitness related sources. Two links I want to share are:
About.com's calorie counter calculator for women
About.com's calorie counter calculator for men
There are many calorie counters online but I found this one to be the most accurate, customizable and comprehensive. By age, weight and height it will tell you how many calories and nutrients you need to lose, maintain or gain weight, as well as results for 30 or 60 minutes of exercise. It's a fun toy!
The other link I'd like to share is The Yoga Journal's website:
Yoga Journal
I met Melissa while I was still working in fitness studios and I've met many fitness instructors since, and she's still the best! Check out her blog, it's really helpful to anyone looking to try pilates or eat healthy!
Do you have any great fitness links to share? Post them in the comments!
February 9, 2010
Interview with Nik Halik, Founder of The Thrillionaires
I had the pleasure of interviewing Nik Halik of the TheThrillionaires.com. Nik, a self made multi millionaire has pursued the kind of risky and exciting adventures that one would think only occurs in fiction. This includes lunch on the sunken Titanic, and rocketing around the Earth as a citizen astronaut. However, Nik is a real live guy and is living the life we all dream. His site, The Thrillionaires, encourages people to live life to the fullest while being able to support other adventurers in their own quests.
February 8, 2010
Monday Quotes on Life
"Do not dwell in the past, do not dwell on the future, concentrate the mind on the present moment."
Buddha
"In three words I can sum up everything I've learned about life: it goes on."
Robert Frost
"We can't plan life all we can do is be available for it."
Lauryn Hill
"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."
Maria Robinson
"Take up one idea, make that idea your life. Think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is the way great spiritual giants are produced."
Swami Vivekananda
February 6, 2010
Portobello Mushroom Stroganoff
Quick, easy, inexpensive and tasty. Can this recipe get any better?
February 4, 2010
Sex Positions that Double as Exericise
Leave it to the fitness trainers to make *everything* about exercise. heehee.
Check out this fantastic link from Fitness Magazine.com for their slide article on sex positions that double as exercise.
Sex and fitness really do go hand in hand. Many people exercise with sexual motivation, whether it is to increase attractiveness and find partner, have more stamina or flexibility in bed, or to increase self esteem to feel more confident in the bedroom.
Sex doesn't go with words such as steamy and sweaty for no reason. The more into lovemaking you are, the more of a workout you receive. No wonder we all get hungry and then fall asleep afterward!
Bottom line: Exercises is great for sex and sex is great exercise.
Do It!
February 2, 2010
The Abs Myth
Contrary to popular belief ab exercises will not give you a toned tum. Actually, as counter intuitive as it seems, too many ab exercises can make your stomach appear larger.
The reason behind this is that abs, trained like any other muscle group, will pack on muscle mass with strength training to fatigue and then rest.
Don't get me wrong, strong and balanced core muscles are a must have and ab exercises are a necessary component of any strength training program. However, the truth is, ab exercises build muscle, and cardiovascular exercises burns fat. Finding the right balance between losing the layer of fat covering abs, and toning the muscles so they show through are what it's all about.
Here are some tips to properly train for a flat, toned midsection:
1. You don't have to train abs everyday
Even though the abdominal is an endurance muscle (meaning, they are used for stamina, not strength or power) they still need 48 hours to rest like any other muscle, to build and repair to promote growth and change.
2. Other exercises adequately train abs
Any exercises that require balance will train your core. This includes dancing, yoga, push ups, squats, lunges, and many sports. Reduce the amount of abs training if you participate in many physical activities.
3. Reduce the amount of weight bearing crunches
Some people do crunches with weights, whether it's on the cable pulley, holding a weight plate or doing side bends. This of course is great, but to minimize the abs from putting on too much muscle, limit these exercises in favour of body weight core exercises such as bridges, planks and traditional crunches and all of the variations.
Use these tips in combination with cardio for a tight tummy and balanced physique.
Happy Exercising!
February 1, 2010
Monday Motivation, Relax!
"To be 'on edge,' you are literally not centered - not being in your spiritual center.
Carrie Latet
"Your mind will answer most questions if you learn to relax and wait for the answer."
William S. Burroughs
"The time to relax is when you don't have time for it."
Sydney J. Harris
"For fast-acting relief, try slowing down."
Lily Tomlin
"Don't let your mind bully your body into believing it must carry the burden of its worries."
Astrid Alauda
"Sometimes a headache is all in your head. Relax."
Hartman Jule
"Is everything as urgent as your stress would imply?"
Carrie Latet
