The Pull-Up Bar

  I recently bought P90X, trainer Tony Horton’s set of extreme workouts.  I’d been thinking about it for over a year now and finally broke down and got it.  I also invested in the optional pull-up bar, which my wonderful BF assembled and installed for me this past weekend.  In case you’re wondering, it easily fits in any doorway and is removable.

I’m holding off on beginning the full-fledged program.  I have some stuff coming up in the next month or so that will keep me from doing it consistently.  I plan to begin the program in September.  In the meantime, though, I’ve tried the CardioX workout and will sample the other ones soon. I’ve also been doing a couple of pull-ups a day, just to get started.  Although my arms are getting stronger, my upper body has never been a powerhouse.  I can do one decent underhanded pull-up and manage a little bit of lift on the other styles, but that’s about it.  Still, the fact that I even have a pull-up bar in my place is pretty extraordinary, considering the non-athletic person I used to be.

In addition to the standard pull-ups, I’ve done a few leg exercises, too.  Every little bit helps, and every time you change up the way you use your muscles, it’s good.

Nobody’s Perfect

Fashion critics calling Karolina Kurkova fat have created quite an uproar.  People are outraged, as well they should be.  If the pictures shown as evidence of her “weight gain” are any indication, it’s a patently ridicious assertion.

In reading about it, I stumbled across a comforting little tidbit.

For the record, I’ve been to several of the Victoria’s Secret Fashion Shows (of which Karolina is a star), and ya know what? Almost every girl has a bit of cellulite–some more than others. Why? Because most women, even (gasp!) models, have cellulite, that’s why.

How nice to know!  Most of us aware of the airbrushing that modifies nearly every image we see, but it’s still easy to forget and accept what’s presented to us as reality.  I am *very* relieved to find out that even the most beautiful among us have less than perfect skin.  Maybe I’m not as far off the beauty mark as I sometimes think.

Star spices make great coffee companions

MSNBC has published yet another list of ways to cut 100 calories from your daily diet.  Many of the tips are commonsense and well known.

1. Flavor your coffee with cinnamon and nutmeg instead of flavored syrup.
2. Enjoy your salad without the croutons.
3. Order pizza with grilled chicken instead of pepperoni.
4. Leave 3 or 4 bites on your plate.
5. Season steamed vegetables with fresh lemon and herbs instead of butter.
6. Choose your piece of sheet cake from the middle, where there’s less icing.
7. Add a splash of 100 percent fruit juice to sweeten fresh brewed iced tea in place of sugar.
8. Control your portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag.
9. Ask for the bread basket to be removed from the table.
10. Dip fruit into fat-free yogurt, and veggies into bean dip or salsa.

#1 is especially interesting.  My first thought after reading it was to suggest using sugar-free syrup instead of regular syrup.  That’s what I do when I go skinny at Starbucks.  I also season my latte with both cinnamon and nutmeg.

There’ve been a lot of reports lately about the newly discovered health benefits of cofee, but cinnamon is a nutritional star, too.  Cinnamon is celebrated for its ability to improve blood sugar control and soothing an upset tummy.  Nutmeg is no slouch either.  It ”…appears to have some beneficial effects on mood, possibly enhancing serotonin’s activity.”

Even if you don’t swap out your regular syrup, you may want to use cinnamon and nutmeg in your coffee anyway!

Marvelous Muay Thai

 It has been an exciting week of firsts!  Earlier in the week, I had my first gourmet raw meal at a raw only restaurant.  The other night, I attended my first Muay Thai class.  Bonus: the class was FREE!  Hooray!!

“Muay Thai—or Thai Boxing—was born on the battlefields of the 15th century, during the legendary clashes between Thai (or Siamese) armies and their bitter rivals, the Burmese. Trained in the weapons-based fighting method known as Krabi Krabong, these early Thai soldiers also became famous for their toughness in close-quarters weaponless combat, where legs, knees, elbows and hands took the place of swords and sticks. This type of weaponless fighting became Muay Thai, known as the ‘Science of Eight Limbs.’ ”

I was introduced to Muay Thai in an article in a fitness magazine over a year ago and was delighted to discover that my city had a studio that offered a free introductory class.  It took me way too long to get around to taking the class, but I finally did.  It TOTALLY rocked!  It was a fantastic workout, tough but oddly energizing at the same time.  What made it even more fun was that my BF’s brother’s new GF took the class with me, and my BF’s brother stopped by, managing to take the ”action shot” accompanying this post.  There’s proof!

After we removed our shoes and socks, we started the kickboxing workout by lining up in the gym, facing our instructor, who bowed to us.  We bowed back, and then we warmed up by skipping rope.  Yikes!  It was *intense* from the get-go.  Next, we partnered up, two on a punching bag, and alternated punching and kicking combinations.  One of the routines was a front kick/3 punch combo… then a repeating roundhouse kick with one leg… then alternating punches where the left punch would increase from one punch to 5 punches and count down again. It was different every time, which I imagine would keep the training from getting stale.  Plus, because we switched off with our partners, it was intervals at their finest!  We ended the class with 50 squats, 45 seconds of mountain climbers, 45 seconds of up-and-downs, 45 seconds of modified V crunches, and finally two sets of 10 leg lifts.  Cool-down consisted of a few standard stretches.

The up-and-downs were the hardest for me.  That’s where you repeatedly go from a push-up position to a plank position on your elbows and back again.  The instructor said I could do it with my knees bent, but I refused.  I do 20 straight-leg push-ups consecutively; no way I’m doing the “girl” version now!  It was challenging, though, partly because of balancing as a I moved between positions.  Eventually my ab muscles started to complain, but I kept at it for the entire 45 seconds!

This class was a huge morale booster, not only due to the endorphin rush.  Even having done my daily workout of 15 sets of stairs, 1st thru 4th, I still had plenty of energy and stamina to get through a high intensity class.  I am in good shape!  I focus on my flaws so much that I often don’t realize how far I’ve come.  Testing myself physically in a whole new way not only reinvigorates me; it gives me a tangible demonstration of my conditioning… and it’s not half bad.  Woohoo!!  I am so happy that my hard work is paying off!  J

My first gourmet raw meal!

I’ve been looking into alternative eating plans, including vegan and raw.  I’ve done vegan meals before and raw ones, too, but I’ve never gone gourmet with either.  How fortunate that my city offers a raw restaurant with locations on each side of town!  My BF has lots of great qualities, but, as I’ve mentioned before, adventurous eating is not one of them.  So, while he was out of town on business, I hooked up with his brother and his brother’s new GF, and we all went out for a raw dinner.

Wow!!  It was SO good!  Unbelievably, outrageously, amazingly good!! 

  

  

 My BF’s brother started with a fruit smoothie topped with granola.  Interestingly, it came in a bowl, rather than a glass, and looked like a chilled soup.  He chose the Ora-Bana flavor, which was a mix of oranges, bananas and dates.  Ooo… it was tasty.  Cool, creamy, tropical goodness with a satisfying crunch.

We each picked a meal and then shared bites with each other.  My BF’s brother chose the Mexicali Sampler, which included a Mexi Wrap with a collard green “tortilla”, Enchiladas, Flax Crax and Mexi Toast.  It was served with yam rice, “beans”, guacamole and salsa.  It had some heat, probably because of the spicy red sauce.

My BF’s brother’s new GF chose the Purple Burrito.  She’s allergic to tomatoes and corn, so she skipped the salsa and guacamole, which was made with tomatoes.  The Purple Burrito was beautiful to look at because of all the vibrant colors.  Regrettably, the pic I took doesn’t capture it as well as I’d hoped because you can’t see the deep purple cabbage.  The cabbage “cup” was filled with Mexi pate, veggies and greens topped with sour “dream” and “yam yumm”.  It also came with flax crackers.

I thought it’d be a hoot to have the raw version of a traditionally bad food, so I selected the “Burger and Fries”.  It was a veggie burger made with beets, carrots, sunflower seeds and parsley, served on living bread with hand prepared catsup, mustard, mayo, onion tomato, lettuce, sprouts, avocado and almond cheese.  The “fries” were “breaded” avocado slices. It did not taste anything like a burger and fries, but that was okay with me.  The flavors and textures were lusciously palate-pleasing.  Every bite was fresh and clean, like capturing the crisp springtime air on your tastebuds.

We finished the meal by sharing three flavors of “cheesecake”: strawberry, apple, and yam.  They, too, were very good, especially the strawberry.  It had the tang of cream cheese, but there wasn’t a bit of it in the reicpe.  I found out the filling was actually made with cashews.  So, so good!

We were all astounded by how delicious everything tasted, so flavorful, and how filling it was.  I could easily eat this way all the time, except that the prep is daunting to me.  I talked about this with the proprietress of the restaurant.  She insisted that it really wasn’t that complicated or hard to do.  I was am still skeptical, though.  I think I need hands-on experience, so my BF’s brother’s new GF and I are going to take a 2-hour raw cooking class on a Sunday in late July.  My BF joked that a raw cooking class is an oxymoron.  Goofball!  (But he does have a point, doesn’t he?!?! J)

You never know.  Maybe ‘rich and raw’ will become a new addition to the Sassy Chef’s cooking repertoire!

Mind over magazine?

Turns out, reading a fitness magazine while exercising can demotivate, rather than inspire, according to a new study authored by Ann Wertz Garvin, a health and physical education professor at the University of Wisconsin in Whitewater. 

“The results suggest that negative effects of reading ultra-fit magazines may cancel out the mood-boosting effects of exercise, says Garvin. Exactly why is unclear, though she speculates that women may become depressed because they feel they’ll never look as good as the magazine models or that the women already look fit but have low self-esteem and seeing the images doesn’t help.”

I can relate to these results although I don’t read while I’m exercising.  (The workouts I do now don’t allow for reading, but even when I went to the gym, I listened to music or watched TV instead of reading.)  I suscribe to several fitness magazines, including Oxygen, which was used in the study, and I can confirm that thumbing through them is sometimes depressing.

The mags periodically bum me out because they set standards that seem impossible to achieve, at least for me.  I occasionally come away from reading them with the feeling that I’m not working hard enough.  Unfortunately, that feeling doesn’t inspire me to work harder; it just makes it harder for me to keep working out.

Thankfully, this isn’t a huge issue for me.  I’ve been extremely consistent with my exercise since I started my lifestyle change nearly six years ago, and I suspect I always will be.  The mags are more disheartening from a body image standpoint than anything else.  Of course, that’s an issue I have struggled with for a long time, so I certainly don’t fault the publications for it.  I have learned, though, to stop reading them during times when I’m feeling particularly negative about my appearance.  No need to add fuel to the fire during a difficult spell.  The mags will always be there when I am feeling more optimistic and can really benefit from the great ideas and advice they offer.

Adventures in Sushi

  

A couple of weeks ago, I went up north for business and enjoyed my off hours exploring the town.  I found a quirky coffee shop on the south side of Main Street that was home to its own fabulous feline and a delectable drink called the MaryJean Praline.

My explorations didn’t end with coffee.  In fact, the coffee was the appetizer.  As I walked along, snapping pics of flowers, iron fenceposts and old-fashioned looking signs, I discovered that there were four Asian restaurants on one corner.  How entirely unexpected!  There were two sushi joints, a Thai restaurant and an Asian cafe.  Imagine that?!

As I was taking pictures, wondering what would prompt these folks to open up the similar eateries on the same block, a man, sitting outside one of the sushi places, asked me who I was.  Come to find out, he wanted to know what I was doing.  I explained that I was there on business and was checking out his charming burg.  It happened that he was the owner of the sushi restaurant whose sign I’d just captured on megapixel.  He invited me to stop back for dinner when I’d finished my photologue… so I did.

It was good to sit down after strolling through town in heels, and once I’d cooled down with a few sips of iced tea, I asked Michael, the owner, to suggest the two best sushi options on the menu.  He recommended the Lilly Specialty Roll and the Nevada Specialty Roll.  His recommendations were right on.

The rolls were fantastic!  They were both quite flavorful, very different but equally delicious.  The Lilly was made with tempura shrimp and green onion, topped with avocado, spicy crab, sake and chives.  The Nevada was made with crystal shrimp, white onion and jalapeno, topped with fresh halibut, avocado, cilantro, lemon slices and a special blend of sauces.  I’m sure the Nevada was the healthier of the two.  While I enjoyed the raw halibut and the tang of the lemon slices, I have to admit that the Lilly was my favorite.  Man, it tasted good!  I relished it every bit as thoroughly as the super sweet MaryJean Praline.

In keeping with my live-in-the-moment-at-least-for-tonight philosophy of savoring rather than restricting, I ordered dessert, too.  The Strawberry Fields Dessert Roll was made with strawberries, banana and cream cheese, rolled on soy nori with sushi rice, topped with fresh fruit, whipped cream, chocolate syrup and sprinkles (or, as we like to call ‘em back home, “Jimmies” J).  Oh my word!  It was scrumptious!! 

As with the coffee, I didn’t eat everything.  I finished the Lilly, left some of the Nevada and shared a few bites of the Strawberry Fields with a lady sitting a couple chairs down for me.  In return, she gave me a sip of her chilled sake.  It was strong with an icy bite.  I was glad to have had a taste but wouldn’t have ordered one of my own.  It was fun to talk with her, though.  There’s something wonderful about sharing food, especially with strangers.  I learned that my sort-of dining companion was gluten-intolerant, and I was able to suggest that she pick up a copy of Living Without, a great cooking magazine devoted to people with allergies and other food sensitivities.  Neat!

It was a terrific evening, particularly the freedom I allowed myself to just enjoy… and not worry about calories or the scale.  Lo and behold, indulging myself like that did not lead to out-of-control bingeing!  In fact, I lost a pound after my trip.  Is there a lesson there, perhaps?

It was also cool because I made a point of doing something just for myself, taking advantage of the time away from my BF rather than being sad over it.  My BF doesn’t like sushi.  He’s basically a meat-and-potatoes kinda guy who doesn’t like anything that’s even remotely exotic.  As a consequence, we don’t go to sushi restaurants together.  I figured I’d make the most of being apart by treating myself.  It worked out *so* well.  It was a boost on so many levels.  I plan to follow the same course whenever the opportunity presents itself.

Another Mexican Clean-Eating Discovery

 I was so excited back in March when I discovered Mexican Shrimp Cocktail.  It was such a thrill to stumble across a clean-eating, low-calorie fast food that I really enjoyed.  Well, it got even better this weekend when I tried my first Mexican Mixed Seafood Cocktail.

My BF and I were on our way back to town after a fun day of off-roading when we grabbed lunch at a hole-in-the-wall Mexican place en route.  Imagine my delight when I saw this exotic seafood blend on the menu!

The ‘Campechana’, described in English as “cocktail mixed”, was made with shrimp, octopus, abalone and oysters with chopped red onions, tomatoes, cilantro, cucumbers, avocado and cocktail juice.  It was delicious!  It was a refreshing and filling meal, perfect after a hot day on the dusty trail, and it was totally in keeping with my diet plan, providing lots of quality protein and other nutrients while still satisfying my tastebuds.  Exciting!

Two Ingredient Lemon Poppyseed Muffins

 Ross is one of my favorite stores.  They carry clothing, shoes, handbags, small furniture and other household items.  They also carry food, but I don’t usually buy foodstuffs when I’m there.  Tonight, though, while looking for a gift for a colleague, I stumbled on a Lemon Poppy Scone & Muffin Mix with no preservatives or artificial flavors.  The ingredients looked good; the calories were reasonable; each serving offered a decent amount of fiber and was low sodium.  The package called for one up of water, but I decided to go with unsweetened vanilla almond milk.  I enjoyed my warm muffin with a spritz or two of I Can’t Believe It’s Not Butter spray.  Delish!  Sometimes simple - and pre-packaged - is really quite good.

Lemon Poppyseed Muffins

Ingredients

• 1 package Country Gourmet Lemon Poppy Scone & Muffin Mix
• 1 cup unsweetened vanilla almond milk

Directions

• Preheat oven to 400 degrees and mist a muffin pan with non-stick spray.
• Place mix in bowl, add almond milk and stir until just blended.
• Spoon batter into prepared muffin tin.
• Bake 18-20 minutes or until golden.

Makes 8 servings.

Per muffin: 155 calories, 1.5g fat, 4g fiber, 3g protein

Colorful Serving Dishes Make Any Meal Taste Better

 Even if you’re just opening a can, make it fun with sassy serving dishes.  No matter the meal, it’ll taste better when it’s attractively presented, especially when the serving dishes make you smile.  Here, a simple can of pasta rings with meatballs with a side of shredded cheese is elevated to a level of kitschy fun when it’s presented in brightly colored melamine bowls with a vibrant paper napkin and a curvy handled tray.