As a kid I remember going out and tromping through the woods in an effort to pick wild blueberries. Once at the patch I’d proceed to eat way more than I ever brought home. What I did bring home we’d add to sour cream with a bunch of sugar and eat away. Delicious! Nowadays, I tromp through the grocery store to find those blueberries to snack on. Though not nearly as fun it’s not nearly as dirty either.
Blueberries are the superhero of the berry world. They contain anthocyanins, other antioxidant pigments and various phytochemicals possibly having a role in reducing risks of some diseases, including inflammation and certain cancers. Blueberries may alleviate the cognitive decline occurring in Alzheimer’s disease and other conditions of aging. They have to shown to lower brain damage in experimental stroke studies and have been shown to enhance memory and learning in older adults, all while reducing blood sugar and symptoms of depression. Whew!
I’ve decided to provide all you anxious readers with a more adult version of blueberries. Who says you can’t have your blueberry and eat it too? Anybody up for a tromp through the woods?
Eat On!
Chef Poppy
Blueberry-Rum Milkshake
Ingredients
1 cup ripe blueberries, plus more for garnish
1/4 cup granulated sugar
1/4 cup dark rum
1/2 vanilla bean, seeds scraped
1/4 cup whole milk
11 ounces premium vanilla ice cream (well frozen)
Directions
Combine the blueberries, sugar, rum and vanilla bean seeds in a bowl, let sit at room temperature for 10 minutes. Lightly mash the mixture with a fork and let sit 10 minutes longer.
Put the milk and the blueberry mixture in a blender and blend until smooth. Add the ice cream and blend until smooth. Divide between 2 tall glasses and serve with a straw. Garnish with a few blueberries.
Moms, if you haven’t read my response to Jillian Michaels’ anti-pregnancy comments, take a look here.
Ok so now that you’ve had your baby (your baby may be adolescent by now) there are key exercises that you can do that will make a big difference in how your body looks and feels.
If you are a mom, here are the 7 that are essential and what they will do for you:
Step Ups (tones thighs and tushie)
Push ups (boosts and tones chest)
One Arm Row (makes back stronger which helps posture and helps in carrying little ones and big things)
Curtsy Lunges (works inner thighs, outer thighs and tushie)
Triceps Dips (tones flabby under arms)
Planks (total core tightener)
Scissors (lower abdominal tightener)
For proper form and execution watch the video. Try to incorporate these exercises into your weekly program, doing the whole series, twice, 2-3 times a week. You can start a strength program 6 weeks after you deliver (and with doc’s permission) and remember that it’s never too late to start toning! Write with any questions!
As the sunny, warmer weather overtakes the dreary days of Winter, we all start looking for brighter, lighter recipes. When I think of brighter and lighter, I think of acidic foods…and possibly seafood. What a better combination than in a nice, cold ceviche. This recipe should take all of about 15 minutes to make, but will make a lasting impression on you and your guests. I recommend serving it with some flour tortilla chips (homemade are the best!).
Eat On!
Chef Poppy
Simple Ceviche
1/2 C Chopped Fresh Cilantro
1/2 C Fresh Orange Juice (about 2 large oranges)
1/3 C Vertically Sliced Red Onion
1/4 C Fresh Lime Juice (about 2 limes)
1/4 C Fresh Lemon Juice (about 2 lemons)
1 Tbs Canola Oil
2 tsp Hot Sauce
1/2 # Mahi-Mahi or Other Firm White Fish, cut into 1/2 in pieces
1/4 # U-20 Shrimp, peeled and deveined
1 Avocado, peeled and diced
1 Jalapeno Pepper, seeded and minced
Kosher Salt
1. Combine all ingredients in a large bowl, toss well. Refridgerate for 15-25 minutes, or until desired doneness, before serving.
I can’t tell you how many times I’ve been asked the question of how many calories sex and sexual activity burns. Whether it’s from women who are interested in multi tasking (“Now I don’t have to get on the ellyptical”) or from men trying to find other ways to convince their mates to hop in the sack (“But baby, you’ll burn off the cheesecake you had for dessert”) both sexes have always been intrigued about caloric expenditure under the covers. Here’s the low down. Procreation definitely burns calories but unless you’ve got a hot and heavy romance, consumed major aphrodisiacs or taken Viagra, the typical sex session isn’t long enough to burn enough to ditch your daily exercise. Here are the numbers for a typical 150 pound person:
Hugging – 17 calories in 15 minutes
Kissing – 17 calories in 15 minutes
Light sex – 17 calories in 5 minutes
Moderate sex – 22 calories in 5 minutes
Crazy, wild sex – 26 calories in 5 minutes
Of course, every little bit helps to increase your caloric expenditure for the day. And there’s always the possibility of multiple sex sessions!
If you want even more info on calories burned (and to laugh hysterically) check out this site:
http://calorielab.com/news/2008/02/12/calories-burned-during-sex/. It even tells you how much you burn while doing it on a plane lol! In addition, for more in depth info on how many calories each sex position burns and also, tips for a position of the day (hey, those calories burned will definitely add up after a month) try the book, Position of The Day Playbook available on Amazon (http://www.amazon.com/Position-Day-Playbook-Sex-Every/dp/0811847012).
As a side note, it’s also important to recognize that when you’re having more sex, you want to look better naked! So not only does actually sexual activity burn calories, but the calories you don’t consume in order to appear more svelte in the buff help your quest for fitness even more!
So now you have the answers. What are you still doing in front of the computer?! Go and get it on!
A new study was just released from Brigham University that all women, no matter what their shape or size is, are afraid of being overweight. In the study, men and women were shown pictures of overweight people and activity in their brain was measured. In all women, the area that had the most activity when they looked at pictures of fat women, was the area that controls self reflection and self worth. The study cites that, interestingly, men were unphased (except for male bodybuilders who showed the same results as women).
To this I say, DUH!!!!!!!!!!!!
Ok, so we all know why we women obsess about our bodies (and no, gentlemen, I’m not blaming it totally on you) but we can do something about it. To want to look good and be healthy is definitely a positive thing, but we have to make sure that it stays positive. Try this exercise, stand naked in front of a mirror and write down the 5 things that come to mind. Typical responses go something like this, “My butt is horrible” and “ugh, what are those rolls?” I’ve never had someone be continuously successful at a regime to be healthy by being negative. Self hate may initially motivate you but it ends up beating you up in the end. The key is to take that negativity and turn it around to get you going in a positive way. For example, when you think, “My thighs are so jiggly and disgusting I can’t take it” re work it so you think “My thighs need some work and with a little bit they’re going to look awesome.” Which phrase would motivate you to go out for a walk? It takes a little bit of work to start thinking differently, but I’ve seen countless clients do it and as a result achieve their goals.
So go girls! Go support your physical and mental selves, and each other!
Got some salmon that needs to be cooked? Don’t know what to do with it? Try this recipe for a great tangy and sweet apricot-mustard glaze. The apricot nectar adds sweetness while the mustard and vinegar add acidity, a perfect combination. As far as cooking the fish, you can sear it and finish it in the oven or grill it. Personally, I think grilling it would complement the glaze by adding some depth to the brightness of the acid in it. This fish would make a perfect topping to a spicy arugula salad with a simple EVOO and lemon juice salad dressing. Healthy and Springy, mmmmmmm!
Eat On!
Chef Poppy
Grilled Salmon with Apricot-Mustard Glaze
Salmon:
4 (6-oz) salmon fillets
1 1/2 tsp minced garlic
1/2 tsp kosher salt
1/4 tsp ground black pepper
Cooking Spray
Glaze:
1/4 C apricot nectar
1/4 C apricot preserves
1 Tbs Dijon mustard
1 1/2 tsp white wine vinegar
1 1/2 tsp honey
1/4 tsp kosher salt
1/4 tsp ground black pepper
1. Prepare grill.
2. To prepare fish, sprinkle fillets with garlic, salt, and pepper. Cover and refrigerate 15 minutes.
3. To prepare glaze, combine nectar and next 6 ingredients into a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 C (about 10 min). Remove from heat; set aside.
4. Place fillets, skin side up, on grill rack coated with cooking spray. Grill 2 min; carefully turn over, and grill 4 min or until fish flakes easily when tested with a fork or until desired degree of doneness. Brush each fillet with 1 Tbs glaze; grill 30 sec.
Happy Motivation Monday! Sometimes your body needs a quick jump start to get your metabolism kicking. Here are the caloric expenditures of exercises people do the most and alternatives that you can switch them for with minimal effort on your body and maximum difference in calorie burning!
The difference in caloric expenditure really adds up -and especially as the you increase the time you do the activity! Even if you don’t do a full half hour of the exercise, maybe add in a couple of breastroke laps or run a couple of stairs to vamp up your workout!
Xoxo
L
P.S. Check me out in May’s Parenting Magazine! Click Here!
Spring has sprung and along with that comes some awesome fresh veggies. Usually, one of the first of the season is baby asparagus. Who can’t love asparagus when it high in Folic Acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin? Also, it contains no fat, no cholesterol, and is low in sodium. Mmmmm, sounds delicious. When choosing asparagus, be sure to pick a bunch where the crowns have not started blooming yet. A blooming crown is a sign of an older stalk of asparagus and should be avoided. Once you have your perfect bunch, wash the stalks and break off the bottoms individually rather than cutting them off. The stalk will naturally break where it changes from the fibrous root end to the sultry, edible tops. FYI, you may break off only 1 inch or as much as 2-3 or even 4 inches, depending on the size of the asparagus. No matter what you’ll be left with a tasty treat to grill, sauté, puree, or eat raw.
Eat On!
Chef Poppy
Asparagus Soup with Cheese Croutons
1 (14-oz) can fat-free, less-sodium chicken broth
1 pound asparagus, trimmed and cut into 2-inch pieces
1 1/2 tsp butter
1 tsp olive oil
1/4 C shiitake mushrooms, thinly sliced
8 (1/2 oz) slices French bread
Cooking Spray
1/4 C (1 oz) Gouda cheese, shredded
1/4 C cooked brown rice
1/4 tsp freshly ground green peppercorns (or sub in 1/8 tsp black pepper)
1/8 tsp sea salt
1. Place broth and asparagus in a medium saucepan over medium-high heat; bring to a simmer. Cook 6 minutes or until asparagus is tender. Remove from heat.
2. Heat butter and oil in a small skillet over medium-high heat. Add sliced mushrooms to pan; cook 3 min or until mushrooms begin to brown. Set aside.
3. Preheat broiler.
4. Place bread on a baking sheet covered with foil, coat bread with cooking spray and season. Broil 2 minutes or until golden brown. Turn bread over, and sprinkle evenly with cheese. Broil 2 minutes or until cheese bubbles.
5. Pour asparagus mixture into a blender. Add rice, peppercorns, and salt, puree until smooth. Check seasoning. Ladle 1/4 C soup into each of 8 bowls; top evenly with mushrooms. Top each serving with 1 crouton.
…..is running. I know, just the words make you want to run for the hills. But seriously, who has the time to mess around with hours of cardio that gives barely noticeable results?! It can be painfully boring and tedious. Running is efficient, can be social and can be done virtually anywhere. And it produces results QUICKLY!
Starting a running program can seem a bit daunting, but I can make running fun (really) and do-able. Here’s the way to start:
1. Ya need good sneakers. There’s a HUGE difference between crappy and good ones. The good ones make you actually feel like running. You need to spend about $65-$100 on a good pair. Way worth the investment.
2. If you’re a gal, make sure you have a good running bra. I like the Champion line.
3. If you’re a guy, prevent chaffing between your legs by using powder or wearing a tighter pair of shorts underneath the looser ones. My hubby likes Under Armour.
4. Get an iPod or MP3 player and make a “Psyche List” (music that makes you move).
5. Head outside as often as you can as opposed to on a treadmill. It’s much more fun.
6. Start with a mile. Walk about 5 minutes to warm-up, then slowly jog until you feel tired. Walk until you catch your breath, then jog again. Repeat this cycle until you’re done. I like to pick the choruses of songs and run to them, then walk during the rest. Walk for about 3 minutes as a cool down.
The biggest mistake people make when starting a running program is going out too fast. Remember that you’re not running a race! Pick a pace that you feel comfortable doing. I like using the “Talk Test”. You should be able to talk and be just slightly out of breath. Not keeling over begging for oxygen!
Be sure to stretch before and after your run. It helps with soreness. Also it’s great to keep a log of your runs. Once you can run 1 mile straight without stopping, increase your runs by .10-.20 of a mile/week.
It should be no surprise to anyone that studies show that music has a direct affect on ur heartrate! Put on a Justin Bieber song and feel urself chill. Then crank a Miley tune and u can’t help but start jiving to the music. It has the same affect on exercise! Fast music has been known to get you motivated to workout, get you to workout harder and longer. I find the best way to get myself psyched up for a workout is to make a “Psyche Play List” on my iPod. I start with 2 songs that are sorta medium paced and then crank it up to rocking music. Then I usually choose 2 for a cool down. I like punky funky music. I love going on iTunes and checking out the songs they suggest because they’re usually songs I’ve never heard of. I’m also always spying on others’ lists and trying to steal their motivation lol! So take the time to make up a 30 min playlist. Make up fun names for ur list like “Unbelievably Outrageous Awesomeness”. Crank it and watch your body respond to it by dancing and moving more! Play it everywhere to get u going. I even use it on the subway and jam in my seat (which really cracks the other rides up). Oh they’re just jealous of my awesome list!
