Posted on July 26, 2010 by admin
Hope you guys/gals are doing well with your training runs! Be sure to write with any questions. Here’s your third week. And away we go!!
Beginner’s Week 3:
Day 1: 3 miles easy run
Day 2: Cross train 30-60 minutes
Day 3: 4 miles easy run
Day 4: Rest
Day 5: Cross train 30-60 minutes
Day 6: 5 miles easy run
Day 7: Rest
Remember, as a beginner, if you need to walk during any portion of runs feel free to do so! Walk until you catych your breath then begin slow jogging again.
Intermediate’s Week 3:
Day 1: 4 miles easy run
Day 2: 45-60 minutes of cross training
Day 3: 6 miles easy run
Day 4: Rest
Day 5: 4 miles easy run plus 6 x 80m strides
Day 6: 45-60 minutes of cross training
Day 7: Rest
Run like the wind ( or with the wind)! 
Xoxo
L
Third Week of Training for The Half Marathon
Posted on July 24, 2010 by admin
Summer is in full swing and veggies are in season. It’s time to take advantage and make a light, healthy, and delicious salad. The best part about this salad is its simplicity. Lime juice, EVOO, cilantro, S&P, veggies, and cheese. That’s all you’ll need. But, because this recipe is so simple, it’s very important to use RIPE veggies and avocados. Otherwise, the salad will lose a lot of its flavor. Take this salad on your favorite picnic and enjoy!
Eat On!
Chef Poppy
Corn, Tomato, and Avocado Salad
For the dressing:
1 1/2 cups packed fresh cilantro
1/2 cup good-quality extra-virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
Kosher salt and freshly ground pepper
For the salad:
4 ears corn, kernels removed (about 3 cups)
1 1/2 pounds grape tomatoes, halved (about 3 cups)
1 pound fresh mozzarella, diced
2 medium avocados, diced
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.
Posted on July 18, 2010 by admin
So far we’ve got 8 people interested in running the half marathon in NYC on Oct 3 with us! Let me know if any more of you want to try it! This is a no pressure easy run…promise! Here’s the Week 2 Training Schedule. Make sure you’re drinking lots of water to replenish and write me with any questions.
Beginner’s Week 2:
Day 1: 3 miles easy run
Day 2: Rest
Day 3: 4 miles easy run
Day 4: Rest
Day 5: Cross train 30-60 minutes (biking, ellyptical, swimming, etc)
Day 6: 3 miles easy run
Day 7: Rest
Intermediate’s Week 2:
Day 1: 4 miles easy run
Day 2: Rest
Day 3: 5 miles easy run
Day 4: Rest
Day 5: 4 miles easy run plus 6 x 80m strides
Day 6: 45-60 minutes of cross training (biking, ellyptical, swimming, etc)
Day 7: Rest
Good luck!!!
Xoxo
L
Posted on July 16, 2010 by admin
If you’re like me, you tend to shy away from the whole tofu thing. No flavor. Boring food. Sounds exciting, doesn’t it? Well here’s a little something to help bring us nay-sayers around. Tofu parmesan subs! If cheese can’t spice up tofu, I don’t know what can… So go out and enjoy some tofu. And remember that it all started here.
Eat On!
Chef Poppy
Tofu Parmesan Subs
Ingredients
1 14-ounce can crushed tomatoes
1 clove garlic, smashed
8 fresh basil leaves, torn
Kosher salt and freshly ground pepper
1/2 cup breadcrumbs
1/3 cup grated parmesan cheese
1/2 teaspoon dried Italian seasoning
1 large egg
1 12-ounce package firm tofu, drained and sliced into 8 pieces
2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling
1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half
1/4 cup shredded part-skim mozzarella cheese
1/2 pound baby spinach (about 8 cups)
Directions
Preheat the broiler. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.
Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.
Heat 2 tablespoons olive oil in a nonstick skillet over medium heat. Add the tofu and cook until crisp, 3 to 4 minutes per side. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes.
Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat. Add the spinach, season with salt and pepper and let wilt, about 1 minute. Place on top of the cheese and cover with the bread tops.
Posted on July 11, 2010 by admin
Hooray! We’ve got 7 signed up so far to run the half marathon w us on Oct 3. Join us!! I’ll be providing you with schedules every Sunday for Beginner and Intermediate runners. If any of you are Advanced and lloking to set a personal record (PR) let me know and I’ll give a different program. Here’s our first week:
Fyi “Easy runs” are light training sessions and are meant to feel, well, easy!
Beginners:
Day 1: 1 mile walking, 2 miles easy run, 1 mile walk
Day 2: Rest
Day 3: 1 mile walk, 2 miles easy run, 1 mile walk
Day 4: Rest
Day 5: 30-60 mins of cross training (ellyptical, bike, swimmming, rower, etc
Day 6: 1 mile walk, 2 miles easy run, 1 miles walk
Day 7: Rest
Intermediate:
Day 1: 4 mile easy run
Day 2: Rest
Day 3: 4 mile easy run
Day 4: Rest
Day 5: 4 mile easy run with 4 x 80m strides (easy, gradual accelerations, almost sprints) and stretch. (80 m is about the length of the straightaway on a track)
Day 6: 45-60 minutes of cross training on ellyptical, bike, swimming, rower, etc
Day 7: Rest
Good luck! And let me know if you have any questions!!
Xoxo
L
Posted on July 9, 2010 by admin
What food is more versatile than quiche? Pair it with some sliced fruit and you have a diverse and healthy breakfast. Plate it with a salad and there’s your lunch. Throw it on a plate with some steak and veggies and it’s a perfect dinner side dish. Plus, you can use pretty much anything in your refrigerator to make the quiche your own. Options include: spinach and bacon, sundried tomato and basil, feta and broccoli….the list goes on and on. Although one of my favorite parts of the quiche is the crust, I’ve provided a crustless recipe for those of you who decide on the low-carb, lower-fat option. With the smoked gouda in the quiche and the endive salad on the side, this quiche will have the depth of flavor everyone will love!
Eat On!
Chef Poppy
Crustless Spinach Quiche
Ingredients
- Extra-virgin olive oil, for greasing and drizzling
- 4 ounces smoked gouda cheese, cut into 4 pieces
- 1 10-ounce package frozen spinach, thawed and squeezed dry
- 2 large eggs plus 2 egg whites
- 1 15-ounce container part-skim ricotta cheese
- 2 tablespoons all-purpose flour
- 1/2 teaspoon freshly grated nutmeg
- 6 to 8 scallions, chopped
- 1 tablespoon grated parmesan cheese
- 1 teaspoon paprika
- 2 heads endive, sliced lengthwise
- 2 tablespoons chopped walnuts
Directions
Position a rack in the upper third of the oven, place a baking sheet on the rack and preheat to 450 degrees F. Lightly grease a 9-inch round or 8-inch square baking dish with olive oil.
Pulse the gouda in a food processor until finely chopped. Add the spinach, whole eggs and egg whites, ricotta, flour and nutmeg and process until well combined, about 30 seconds. Add the scallions and pulse to mix.
Pour the mixture into the prepared dish and sprinkle with the parmesan and paprika. Place the quiche on the preheated baking sheet and bake until the center is just set, 25 to 30 minutes.
Drizzle the endive and walnuts lightly with olive oil and toss. Serve the quiche hot or at room temperature with the endive.
Posted on July 6, 2010 by admin
Gwyneth Paltrow’s recent announcement (http://abcnews.go.com/Entertainment/Wellness/gwyneth-paltrows-diet-blame-bone-disease/story?id=11034632) that she has Osteopenia should be a wake up call for all women and mom’s and dad’s of daughters. Excessive dieting and insufficient weight bearing exercise is extremely bad for your and/or your daughter’s health! Not only do crazy fad diets lack proper vitamins and minerals that are essential to a healthy body and bones, but they cause you to lose weight in an unhealthy manner, making you lose not only fat but also muscle and bone. For every 10 lbs that is lost, 1% of bone is also lost. Typically, when weight is gained, only fat is gained….the bone loss remains stable.
The most efficient way to protect yourself from bone loss and to build more, is to do weight bearing exercise. Walking or doing aerobics doesn’t do it. Gwyneth explained that she did light band work and lightweights. This is not enough to prevent bone loss! One must actively resistance train with weights that tax the system sufficiently to challenge the body to get stronger and to protect.
The good news is anyone can weight train at any age! And it’s never too late or too early to start! Research has shown that girls who exercise consistently as early as 8 years old have shown to protect themselves against Osteopenia and Osteoporosis. And adults who begin weight training regimes can stave off Osteoporosis related injuries and even reverse the disease.
So go girl power! Get out there and hit the weights! Check out Larysa’s YouTube Channel or join her community at Larysa’s Facebook Fit Club or follow her on Twitter @LarysaFit!
Posted on July 1, 2010 by admin
Hi Fit Fans!
Here’s a link to a great blog that the Editor-in-Chief of Self magazine wrote. Here’s the plain truth: http://health.yahoo.net/experts/healthieryou/burn-extra-150-calories-day-sitting-your-couch
When you have more muscle, you burn more calories!!
Like I’ve said before, your body loses a certain amount of muscle a year if you don’t fight it. It’s why your metabolism goes to crap as you get older. But it doesn’t have to!! All you have to do is strength train twice a week! No joke!
The exercises that she lists are ok but I like mine better ( of course haha). I give you a more well rounded complete program. Check them out on youtube (justin can you give the links)
So get out there and pump up!
Xoxo
L
Posted on June 27, 2010 by admin
My Half Marathon!! Ok so day started out good. Not too much heat and not too humid. Should’ve known better when I realized I forgot my iPod at home!! Fit fan and uber runner Bean Wrenn described the course as “rolling”. Ok y’know how real estate agents call small homes “cozy”? “Rolling” is english for REALLY FRIGGEN HILLY!!!! So I didn’t have my iPod and no Nike+ to pace myself so I situated myself behind some Fidelity runners who kept talking about their pace. They were running an 8:30. I kept with them until I realized that one of the runners apparently had a serious sweating problem and what I thought were mists from the showers strategically placed along the run were actually drops of his sweat hitting me. Ugh!!! So I ditched them and followed this nice old lady who was kicking my butt and probably running a 7:30. She was like 80! Go girl power!! She ditched me at around mile 6 when I was dry heaving on the side of the road because of the intense incredible heat. Where the hell did it come from?!! I choked down a Gu and it seemed to help. Never ended up finding my nice old lady though 
My Gu lasted til about mile 11 when I started dry heaving again from too much Gatorade. Btw the paramadics were seriously busy with heat exhaustion cases. I just kept running under the showers 
. The only music that kept me going were the rocking bands that stayed with me for a while. They’re really helpful!! Especially to drown out the huffing and puffing and complaining of fellow runners. Misery totally did not love company in this case!! Anyway I ended up sprinting at the end with this really long legged black woman who pushed me to probably decrease my time by 1 minute! Go girl power! I don’t think I made my sub 1:50 (I think I finished around 2:00) but I’m so psyched to have done it and so pissed that everyone was eating pizza at the end (I’m allergic to wheat) lol! But the orangeade was yummy!
So I’m really hooked on half marathons and I’m planning the next race. Anyone down?!!
Xoxo
L
Posted on June 25, 2010 by admin
Fried chicken has always held a place in my heart. It’s so succulent, juicy, and delicious, but full of fat and calories. The question is how do we get the all the goodness of fried chicken without all the downsides. The answer comes from rice crispies and bagel chips, yogurt, and your oven. The yogurt is used to bind the crispies and crushed chips to the chicken and then it’s baked at high heat to really crisp things up. Granted, the chicken loses the fatty, greasy exterior that we all love, but it also loses about a bazillion calories and grams of fat. (It might be slightly less than a bazillion, but you get the point.) Pair this chicken with some braised collard greens to give the dish an authentic southern feel.
Eat On!
Chef Poppy
Unfried, Fried Chicken
Ingredients
* Cooking spray
* 1 1/3 cups crispy rice cereal
* 2 1/4 cups bagel chips or Melba toasts
* 5 teaspoons extra-virgin olive oil
* 3/4 teaspoon hot paprika
* Kosher salt and freshly ground pepper
* 1 1/2 cups plain Greek yogurt (2%)
* 1 teaspoon dijon mustard
* 4 skinless, bone-in chicken thighs or halved bone-in breasts (about 6 ounces each)
* 2 bunches scallions
* Harissa, chili sauce or ketchup, for the sauce
Directions
Preheat the oven to 475 degrees F. Set a rack on a foil-lined baking sheet and generously coat the rack with cooking spray.
Finely grind the cereal and bagel chips in a food processor and transfer to a large resealable plastic bag. Add 3 teaspoons olive oil, the paprika, 2 teaspoons salt, and pepper to taste and toss.
Whisk 1/2 cup yogurt and the mustard in a shallow bowl. Add the chicken and turn to coat, then transfer to the bag; seal and shake to coat. Place the chicken on the rack and mist with cooking spray.
Toss the scallions with the remaining 2 teaspoons olive oil and place alongside the chicken. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 30 minutes.
Make the dipping sauce: Mix the remaining 1 cup yogurt and harissa to taste in a bowl. Serve the chicken and scallions with the sauce.
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