Basic Home Workout Kit ... A Shopping List

You really DON'T need a gym!

I just got done writing a workout for an old friend who is coming over tomorrow to be trained on a trial-basis by yours truly... it was a challenge for me because I am used to using all of the equipment I have at home-- barbells, dumbbells, and now my brand-new BOSU ball being three big ones that I had to leave out for this workout. For good reason. I am so excited to have this challenge ahead of me. My client has considerable budget constraints that only permit her to work out with me 1-2x per month. Challenge #1. Challenge #2 was that my client only owned a yoga mat and a pull-up bar and again, due to monetary constraints could only invest a minimal amount of money on at-home fitness equipment. 

Kiss heavy things good-bye! I had to really get creative!!

After I customized her workout, I wrote down all of the equipment I used and calculated the total price of investing in all of the items on the list. It came out to about $54, not including tax!! Here is the list...

Basic Home Workout Shopping List

Sports Authority:

·      Lifeline brand resistance bands (2-3 different levels, test out) ($17 for two levels)

·      One set of handles (unless you want two for convenience) ($8 for one set)

Walmart:

·      1 stability ball  (pay attention to size according to your height) ($9 for one basic ball)

·      1 set of flat Pilates bands ($10 for one set)

·      1 set of Waxman sliding discs (NOT in fitness section… they are sold in a pack of four for moving furniture. Check hardware dept.)  ($10 for one set of 4 discs (sell the others... you only need two!))

Total = $54 + tax... so for the same price as your average gym membership, you can get an amazing workout with just a few pieces of equipment and your own unique body!

Now... I don't recommend just buying all this stuff, then coming home and expecting to work out and work out effectively with it. You MAY need to hire a trainer, or do some extensive research to figure out just what to do with this equipment... how many sets, reps, proper form, etc.

But it's worth it! Working with a trainer is often dubbed as over-rated; folks often adopt a "just do it yourself" attitude... which I can totally understand given the aptitude of the standard "I-studied-online-and-took-an open-book-online-test" cookie-cutter trainer. But if you hire a properly educated, passionate one, you can (literally) put money on your guaranteed success...  not to mention save lots of tedious research time and have lots of fun along the way! Don't get me wrong, though, effective workouts include lots of WORK and if done correctly, lots of BURN... in time, the burn will feel good, though, and you'll feel cheated when you don't get it!

The bonus of having minimal equipment in addition to saving money is this: CHALLENGE and FUN! Lifting heavy things and putting them down can get boring, for one, plus your body becomes accustomed to working only major muscle groups unless you really get creative with those "heavy things" ... consequently the smaller muscle groups, which are your assisting muscles and stabilizers, are often left out of the picture. Incorporating bands, stability balls, discs, etc. into your workouts challenges your body like NO OTHER and due to the added instability, small movements feel like big ones (especially when using items like the sliding discs and the s-ball). Simple moves like the lunge take on a completely different identity!

So... what are you waiting for??  Get out there and get fit!

Life Update + How to Maximize Your Savings at BJ's Wholesale Club

Whew! It's been a while since I last posted!! I guess it's time to get back into things...

The last few months have been absolutely life-changing and incredible. I lost my job (for good reason), had three weeks off and began taking classes at The National Personal Training Institute. NPTI is the first and as of yet only hands-on, intensive learning program for personal training. I've been there for six weeks so far and it is astonishing how much I have learned! On Day 1 I was wondering how in the world I was ever going to learn all of the stuff on the syllabus, and how on earth I was ever going to become an effective trainer. Fast forward to the end of week six, or day 30, and I am a completely changed person inside and out. I have found a new love for all kinds of different fitness equipment, a confidence I never thought I could have, and I am fitter than I ever thought I could be. Just one example of body transformation is this -- on day 1 I could barely squeak out 5 push-ups in a row... now I am up to 20, and can perform 15+ on an unstable surface. It is really remarkable and it is so motivating to me as a trainer. I am learning that YES, I CAN... so my intent with my clients will always be YES, YOU CAN!!!

ANYWAY, onward to the main event here.

Do you shop at wholesale clubs? I do. I have memberships to all three of the big ones in the US, currently -- Sam's Club, Costco, and BJ's. But the one that stands out is BJ's, and here's why. They accept any and all manufacturer's coupons. Their program is fantastic. Here are a few lesser known highlights to their coupon policy:

• You can combine store coupons with manufacturer coupons. This means if you have a $1 off coupon provided by BJ's, and a $0.75 off coupon from the Sunday newspaper, you can use both.

• You can use TWO manufacturer's coupons for one item. You must have two (no doubling). I always use the self-checkout lanes so I can scan my own coupons. Example: I have two 55 cents coupons for Almond Breeze almond milk. I scan both for a total savings of $1.10. (This is particularly awesome when you have a $1 off BJ's coupon, too-- then you get an 86 oz jug of almond milk for $1.79!
  
• You can use two different coupons for the same item, too. So, if you have a $1 off coupon for Wholly Guacamole, and a $0.50 off coupon for Wholly Guacamole, you can scan both for a total savings of $1.50.
  
• If you forget your coupons or for some reason don't receive them at your house (I don't!) Go to the counter and ask for the latest coupons and they'll hand you a stack. Merry Christmas!
  
• At the front of the store there are also quite a few coupons to take a gander at. A few months ago there were coupons for organicgirl, and $1.50 off a bag of organic apples (THAT was a good couple of weeks!).

To boot, BJ's prices are already great on many items! They often have instant rebates on certain items and their store brand is also noteworthy. I recently snagged a great deal on a 16 oz. container of vanilla extract. Regular price was $8.99, but there was an instant rebate that brought the price down to $6.99, which put the price per ounce at 43 cents, which is lower than what I usually pay (99 cents/oz., at Aldi).  And I don't have to buy it as often! I plan on using the larger container to refill my smaller Aldi container.

Here are some of my favorite things to buy at BJ's... with or without coupons! There are a lot more things I buy there, too, but these are my staples!

• Organicgirl greens -- they have a HUGE variety of organicgirl greens ranging in price from $4.29/lb to $4.99/lb for the Super Greens mix (tasty!). I usually go for the spinach to use in my smoothies... for a while they had 55 cent off coupons stuck to the Super Greens containers that I peeled off and used on the spinach occasionally... -- I've also been able to print off an unlimited amount of $2 off any organicgirl product coupons in PDF format online. I used a total of 4 coupons, before the coupon expired (one on each box -- I did NOT use more than one per product, because I felt that was being a little too greedy!) which saved me a total of $8 -- essentially, that's almost two entire pounds of spinach for FREE.
  
• Organic quinoa -- $4.99 for a 2-lb bag. Costco's got 'em beat by a few cents on this one, at $9.79 for a 4-lb bag, but if you're on a budget or tight on space (it is recommended to keep quinoa in the refrigerator), then the 2-lb bag is perfect. And you don't need to wash this variety!
  
• Nasoya tofu -- $3.99 for two packages -- I've seen coupons, too! Same price as Whole Foods' store brand, but MUCH better price that Whole Foods for Nasoya brand.
  
• Blue Diamond Almond Breeze almond milk -- $3.79/ 86-oz jug. Every time I go to Publix, I "harvest" about 4-6 of their $0.55 cents off coupons for Almond Breeze to use at BJ's :::guilty::: ... and I use two each time I buy a jug. It's always a good day when BJ's has a coupon, too. PLUS... the jugs are really sturdy and easy to pour. I save some of them and use them to store my homemade laundry detergent!
  
• Wholly Guacamole -- $6.99 for four packs -- NOT a better deal in comparison to Aldi's two packs for $2.99, however... I am about to buy some with $1.50 in coupons which WILL make it a better deal! It will make each package $1.37 as opposed to $1.49. Every penny counts!
  
• Organic apples -- currently $8.49 for a 5-lb bag, which equals out to $1.69/lb. NOT a bad price for organic apples. Publix usually has regular apples for higher than this. We always buy organic apples because it is #1 on the list of recommended produce items to buy organic due to pesticide content. Spinach is on there, too! I used to have apples on hand at all times but have taken to buying them every other week or so because of the price.
  
• Bananas -- $1.39 for a 3-lb bag ($0.46/lb) -- not a better price than Aldi, but close... Aldi's bananas are currently priced at $0.44/lb.
  
• Greeting cards -- I recently discovered this... birthday cards, holiday cards, the whole shebang -- 50 percent off!!! I will never buy another card at Walgreen's for as long as I live (unless I forget and am in a rush... lol).
  
• Raw sugar -- use it for baking delicious dark chocolate brownies ($5.99 for 4-lbs) I am not 100% on this, but I think I paid $3.99 for 2 lbs at Whole Foods, so this is the better deal.
  
• Organic carrots - $2.99 for 2 lbs  (this is the same price as when Publix puts theirs on sale!)
  
• Agave nectar -- $6.99 for a big 44-oz bottle (AMAZING DEAL! Better than Costco's two 22-oz containers for $7.99)
  
• Morningstar Farms veggie burgers -- $11.99 for 16 large patties (they are DELICIOUS and I love to microwave them a bit and cut them up/mash them for use in veggie tacos or skillet dinners!) Coupons for these items are always readily available and I see them in BJ's coupon books all the time! Remember -- you can use maximum 1 store coupon + 2 manufacturer's coupons!! 

I subscribe to the Sunday paper, which often has some good clippable coupons, but I also like to print coupons... my favorite place to print them is at Krazy Coupon Lady... click the name to go to the printable coupon list. A few times a month (I should do it more often...) I go through the entire list and look for items that I use. If you have more than one computer in your household, install the coupon printers and bookmark this site so you can print more of the same coupons -- there are usually limits of 1-2 on each coupon from the same computer.

Well, that's all the tips I have for right now! Happy saving... remember, every coupon you use for an item you are going to buy anyway is MONEY IN YOUR POCKET!

How to Use a Bucket to Save Some Bucks

You know how every time you turn on the shower you have to wait for it to get warm enough to slip into it? And allll that water gets wasted while you're waiting?

Yeah, Caitlin, I know, and it bugs me!

We bought a 2.6-gallon bucket that we placed under the flow of water from our shower head to collect as much of that water as possible. What do we use it for? Two main uses:

1. Watering plants: it's already in a bucket, so no more filling up at the hose or the sink!
2. Adding it to the laundry: YES! just put it in the washing machine with your laundry and less water will be needed to start the cycle!

Hopefully you have a bucket at your house already that you're not using. We had to buy one ($3 for a nice, sturdy one at Big Lots), but hopefully the gallons of water we save throughout the year and the other things we use this handy dandy bucket for (like making our own laundry soap!) will even out the cost!

We fill up about half the bucket every morning and have been very good at using the water. We could even give it to our cats to drink! We just need to be careful not to get shampoo in it :)

How to Live a Life at 80%

Put your thinking caps on. We're gonna do some math.

You may have heard of the 80/20 "principle" --where if you eat well 80% of the time, you can splurge the other 20%... some people have cheat days where they eat anything they want for one day, usually the same day, every week. Is this good? Does it help you stay on track? Maybe. But the more I have thought about this supposed principle, the more I think it could end up hurting you more than helping you. Think about it:

If you subscribe to the 80/20 principle, that usually means that 20% percent of your food, or more than an entire day's worth of meals, is just plain bad food. Little to no nutrients. Processed. Greasy. Fried. Artificial. Or maybe you just ate too much.

If food what we need to give us energy, we should want to eat the food that will give us the most, and the best, energy.. I know we don't always want to eat those kinds of foods--but 20% bad food per week is a lot. A serious amount. Even 20% of $20 is $4-- I could buy a lot for $4.

Essentially what we do to ourselves each time we insert edible foodstuffs, or stuff posing as actual food, into our mouths (processed, fried, fatty, farmed, cholesterol-laden foods would be examples of these foodstuffs), we are basically saying to our bodies "I don't care how this will make me feel." Usually when I eat something high in sugar, like ice cream or a slice of cake, I feel like taking a loooooong nap. What's wrong with this picture!? Food should be giving me energy, not taking it away.

So if we say "I don't care" to 20% of what passes through our pieholes (I hate that word), I believe we are limiting ourselves and our health. If I want to have a health level at 80%, an energy level at 80%, heck, even a sex drive (yep, I said it!!!) at 80%, -- then I will strive to feed my body properly at least 80% of the time. But I don't have time for that. Twenty percent of my day is a lot. Twenty percent makes a huge difference. Can you imagine if  our savings accounts had 20% interest rates?! Back in my school days, an 80% grade on a test was as good as failure for me. It was one point away from a *gasp* C! I can't afford to sacrifice 20% of my health and energy level every day of my life because I am causing my body to struggle to cleanse itself 20% of the time because I fed it garbage.

I really want to at least aim for 100%. I will probably never, ever get there. I'll still have my cravings, and I'll still give in to them now and then. And you know what, they come less and less often these days--because the more good, wholesome food I give my body, the more of that kind of food it craves. 

I've got to aim higher than 80%... because if I'd like to live at 100% for 100% of my life, I think need to care a bit more than that.

[Product Review] 100% Pure Cosmetics

I first bought makeup from this cosmetic line in December 2010, and I've been hooked ever since. I first used the fruit-pigmented Healthy Skin Foundation and I swear that my skin literally cleared up overnight. I had been using a makeup from Max Factor that lots of women swore by, but I had come to the conclusion after reading the label (I do that with foods, and I had started doing it with what I put ON my body as well) that these women were simply misinformed. Sure, the makeup does the job to cover up the spot and is the color of your skin... but what are its long term effects? Not good. Chemicals and preservatives all over your beautiful face, all day every day? No thanks.

My first bottle of Healthy Skin foundation is STILL half full, making it more than worth the $32 I spent on it back in December. You need very little. I apply it over my St. Ive's Timeless Skin moisturizer and 100% Pure's antioxidant primer. I love knowing that I am not putting chemicals into my skin and that it is all fruits and veggies! Here is a list of my old makeup's ingredients vs. my current makeup's ingredients... it is shocking the difference!

MAX FACTOR LASTING PERFORMANCE STAY-PUT MAKEUP

• Water
• Cyclopentasiloxane
• Propylene glycol
• dimethicone
• talc
• aluminum starch
• octenylsuccinate
• sodium chloride
• methiconelaureth-7
• PEG/PPG-18/18   otherwise known as WTF
• arachidyl behenate
• trihydroxystearin
• dehydroacetate
• silica
• ethylene brassylate
• synthetic wax
• methylparaben
• polyglyceryl-4
• isostearate
• propylparaben
• PVP
• hexyl laurate
• ethylene/methacrylate copolymer
• stearic acid
• aluminium hydroxide
• cetyl PEG/PPG-10/1 dimethicone
• isopropyl titatium triisostearate
• titanium dioxide
• iron oxides

"MADE IN USA OF US AND IMPORTED PARTS"

VS.

100% Pure -- HEALTHY SKIN FOUNDATION WITH SUPER FRUITS, SPF 20 

• Titanium dioxide, zinc oxide (sunscreen)
• Organic Aloe Barbadensis Leaf (Aloe Juice)
• Rice Starch,
• Peach extract
• Apricot extract
• Cocoa bean extract
• goji berry extract
• Acai oil
• pomegranate oil
• Vitamin E (Tocopherol)
• Vitamin C (Sodium Ascorbate)
• Candelilla Wax
• white tea leaf extract
• coffee cherry
• maqui berry
• muscadine grape
• mangosteen
• acerola fruit
• elderberry
• grapefruit seed
• japanese honeysuckle

When I started using 100% Pure, my skin literally cleared up overnight. My skin is smoother, softer, there are less flakes, and it actually glows. I love the SPF in it, as well. I really do not like being in the sun. You will never find me tanning or "laying out" purposely to get a tan. I have been to the beach once in the last two years where I laid down on a towel with SPF 50 for less than 3 hours. The sun and I are not friends. But when I'm 50, 60, 70 years old, I will thank myself. Heck, I'm thanking myself already :)

Why I Love Being Ben's Wife

Us, totally elated in love on our wedding day

So this post isn't like the others that have come before it. But I was feeling just so blessed this morning as Ben and I laughed and giggled like crazy while getting ready for work, I just felt so blessed that I was alive, that I met someone who is truly my best friend. I have a lot of moments where I kind of sit back and listen as a conversation is going on, or as we're eating a meal, or working out together at 5:30 in the morning... and I think to myself, "Wow, this is so much more than I ever thought I would have."

I can't tell you how many times I doubted God on this one. Although I had quite a few "power surges" of faith over the years that had me committed to knowing that God was going to bless me wildly in ways I never thought possible, many times I fell back into believing that no one would find me, with all my, um, uniqueness, appealing enough to commit to. But someone did, and he is my MAN!

He is sweet, thoughtful, incredibly supportive, I love making dinner for him, I love that we are partners in life, in love, and in prayer. We are committed to each other and our future family by setting healthy examples for children that don't even exist yet. He loves healthy eating (more than I do!), loves to share knowledge with me, and he is great to snuggle with.  I never thought I'd be blessed/lucky enough to find someone that loves me so dang-on much, that finds it delightful when I geek out about The Gymbox, or whatever book I'm reading, and does not criticize me. He is patient, loving, kind, and as honest as they come. I respect him, love him, and am just tickled to death that he is all mine.

I just never thought I'd ever meet him.

But I did.

I love being Ben's wife.

So-Good-I-Forgot-To-Snap-A-Picture One Pot Pasta!!

This was the kind of meal Ben and I agreed our future children would beg me to make. Kid-friendly taste, full of veggies with vitamins & antioxidants, protein, fiber, good carbs... the whole works.  I love this recipe because it is ridiculously easy to throw together on a week night, and even suitable for a meal with the in-laws (I'm considering it!)... my only regret was, since this was a spur-of-the-moment kind of meal that I hadn't planned on making last night, I didn't have any fresh baked bread! It would have been INCREDIBLE to have soft bread to mop up our bowls with after we finished the meal. Next time... next time!

Absolutely wonderful flavor. The TVP absorbs whatever it is cooked in, and it has an outstanding texture that would honestly be mistaken for bits of ground beef by most. The frozen veggies cook perfectly with the pasta and add a nice little crunch into the otherwise relatively smooth sauce.

This recipe was inspired by One Pot Pasta on FatFreeVegan.com .

Ingredients:
1 tbsp EVOO
1 cup chopped onion
2 large cloves garlic, minced
2 15-oz cans organic diced tomatoes, pureed in a blender
1 1/2 - 1 3/4 cups water
2 cups frozen mixed veggies (i was DYING to get rid of the organic corn, carrot, green bean mix I had left from a Costco trip!)
1/2 cup dry TVP (I used the Bob's Red Mill kind. Available at W.F., not sure about Publix)
1 tbs italian seasoning/Herbs de Provence
1/2 tsp red pepper flakes
1/4 tsp fennel seeds, crushed (i used the bottom of a jar to crush them the best I could)
3/4 tsp sea salt
2 cups whole grain or whole wheat pasta (or pasta of choice -- I used whole grain rotini)
1/3 cup chopped fresh basil leaves, with more to taste for garnish

Directions:
1. Heat the EVOO in a pot with a lid over medium heat.
2. Saute the onion and garlic until just beginning to soften.
3. Add the pureed tomatoes, vegetables, TVP, Italian herbs, red pepper flakes, fennel seed, sea salt, basil, and pasta.
4. Bring to a boil, then reduce heat to medium low and cover the pot.
5. Simmer for about 12-15 minutes, or until pasta and TVP are tender.
6. Remove from heat and let stand 10 minutes, serve garnished with more chopped basil.

Makes 4 servings.

Next time I might add in almond milk for some of the water or even 1/3 cup nutritional yeast to make it even creamier!

[My Own] RECIPE! - Pan-Seared Tempeh with Carmelized Onions + Seasoned Quinoa

Mmm, mmm, GOOD!

Sometimes I am too darn lazy to seek out a recipe in one of my many cookbooks, because I have been avoiding grocery shopping, trying to live off of my staples, and only buying fresh produce and almond milk. This was one week that I was really good at that! This meal is my very own, I-thought-it-up-while-reading-a-transcript bona-fide original.

It tastes even better the next day with extra hot sauce!

PAN-SEARED TEMPEH

Ingredients
1 tbsp coconut oil
1 small onion, coarsely chopped (you can use pretty much as much as you want)
1 8-oz package tempeh, cut into 1/4 inch thick slices (at Publix or Whole Foods... like $3 a package, I used a coupon)
Bragg Liquid Aminos, to taste (tastes JUST like soy sauce but is very good for you)
hot sauce of choice, to taste (I LOVE TEXAS PETE!)
1/3 cup chopped fresh cilantro
1 tbsp lime juice

Directions
1. Heat the oil over medium heat in a medium skillet.
2. Add the onion and fry for 3-4 minutes, stirring and reducing the heat as necessary.
3. Shake the Bragg Liquid Aminos all over the onions and coconut oil.
4. Add the tempeh into the skillet, cook for 4-5 minutes, turning the tempeh to cook evenly and stirring the onions to prevent burning
5. Shake the Texas Pete (or your own hot sauce of choice) to taste over the onions and tempeh.
6. Once the onions are beginning to caramelize, reduce the heat to low and sprinkle the cilantro and lime juice over the top. Serve warm with a side of quinoa, prepared as follows...



SIMPLE SEASONED QUINOA

Ingredients:
1 cup organic quinoa (rinsed if not rinsed already)
2 cups water
2 tsp or more of Vegebase   (I use this to make veggie broth, if you don't have it... buy it! And in the meantime, use regular veggie broth)
1/2 tsp sea salt

Directions:
1. Combine all ingredients into a medium, deep-sided skillet with a lid.
2. Bring to a boil over high heat.
3. Reduce heat to a simmer, cover and let cook for about 15 minutes until the spiral "tails" of the quinoa are visible and the liquid is mostly absorbed.

SERVE and ENJOY! I think next time I will serve it with a wedge of lime :)

I don't have nutrition facts on this meal, but it is very high in fiber, protein, iron and essential amino acids.

Couponing-- Dollars & Sense

I love coupons. Am I an extreme couponer? Not really. With the way I eat, it's not as possible as I would like it to be. Although I've managed in the past to get $25 worth of stuff at Publix for just $10,  most of the products that have the extreme couponers going crazy and stockpiling are processed snacks and products from companies that I avoid purchasing from for various reasons. Most coupons in the Sunday newspaper are Proctor & Gamble products or other big name brands-- Gillette, Skintimate, Listerine, etc. by way of hygiene products, and Kellogg's, ConAgra, etc. dominate the frozen foods and processed snacks. Not very often do you find coupons for pita chips, hummus, almonds, soymilk, Terra chips, Stevia... stuff I actually buy. Don't get me wrong, when I see these coupons, I clip them right away! But I pass on the vast majority of coupons from the paper. I don't care if it's free. If I can't pronounce half of your product's main ingredient, your company tests on animals, or a serving of your cereal has more sugar than a can of Coke, I'm not buying it.

I do always check the Publix and Winn Dixie ads for Buy One Get Ones on products that I actually use. Toufayan wraps and Arnold Sandwich Thins go on BOGO and I stock up. Smart Balance Light, BOGO with $1/off coupon, I stock up. I especially love BOGO pasta deals with coupons. Especially on Ronzoni Garden Delight or Healthy Harvest. Two boxes for $0.79? Please and thank you! Sometimes, stores will actually help you out with coupons. Walgreens does this. My favorite Publix near my home does this. They were doing a BOGO on 28 oz cans of tomatoes (I needed diced) and the store had literally TAPED $1 off coupons onto the cans. So I got two large cans of diced tomatoes for 87 cents. I felt good that day. I start keeping a record of which products generally go on BOGO and then I just don't buy them until they're on sale. It's just common sense... or cents :)

Sites like http://www.iheartpublix.com/ and http://www.totallytarget.com/ are really helpful when it comes to pairing deals with coupons. I check these sites weekly. I also love the Publix and W/D iPhone apps when I can't get online to check the ads. It's great when there are ingredients you need for a meal that week on sale at a local store.

CVS has been known to purposely put things with coupons on sale. Generally, their prices are higher for stuff, but when something is BOGO and you get a coupon for $1 off two, you can save big. I recently got two 11-oz containers of Emerald Cocoa Roasted almonds BOGO minus $1. It was a great deal for really delicious almonds :)

For items I buy often, like almond milk, I go to sites like The Krazy Coupon Lady to check for coupons before I go. When I saw that Wacky Mac (veggie pasta in crazy shapes... I like the shapes, ok?!?) was on sale for 99 cents at Publix, I checked out this site for a coupon and scored 40 cents off. Also, when it comes to printing coupons, know which ones have a limit and sign up on other computers! I am about to download software to print coupons on my husband's computer just so I can print more almond milk coupons.

As for really extreme couponing, where you can get things literally for free by stacking coupons and taking advantage of loopholes in stores' coupon policies, and even making profits on purchases... I think that's just wrong and manipulative. Of course... if you're just buying processed crap, then it's not really worth much anyway.

I'm in love with Big Lots

Anyone who knows me knows that I love this store. Though most people look at me and snicker, think I'm weird, and tease me about it, I usually get the last laugh. When I return from my weekly trip with a bag full of great ingredients for delicious meals, desserts, or just pantry staples at a fraction of the cost of even the cheapest grocery stores, I know I've "dun good" with my dollar! 

What you've heard is a myth. They don't sell all "expired" stuff. Although they do have their own brands, it's also a closeout store. So, for example, when stores stop carrying certain brands, or a brand changes their logo, stores like Big Lots buy out their stock to resell in their own stores at a discount. You can get all kinds of stuff there for any kind of lifestyle -- from junk food junkie to health aficionado (totally spelled that right the first time ;-)), Big Lots has something for everyone. And with shipments every week, you never know what you're going to find! Here are some of the great finds I've picked up at my local Big Lots... that really fit my lifestyle!

• organic tomato paste ($0.33 per can)
• organic diced tomatoes ($0.80 per can)
• organic veggie broth ($1.50)
• organic chocolate (cherry vanilla... amazing and $1.80 for a bar!)
• Bob's Red Mill 7-grain cereal and bean soup mix
• whole wheat couscous ($2 a box!)
• organic canned beans (pinto, garbanzo, black, $1 a can!)
• Ghirardelli chocolate chips (their semi-sweet chips are vegan)
• Ghirardelli brownie mix (makes a mean pan of black bean brownies!)
• organic granola bars (Nature's Path)
• Kashi cereals
• Clif bars
• light coconut milk 
• potato gnocchi ($2 per pack, vs. $4-$5 at a normal store)
• Tom's toothpaste
• REAL Italian pasta
• organic pasta sauce
• organic canned vegetables (green beans, yellow corn)
• organic teas ($2/64 oz.) Green Tea Pomegranate, Peach White Tea)
• Ocean Spray Fruit + Veggie juice ($2.50... it's $4.29 at Publix!)
• Arnold 100-calorie Sandwich Thins ($1.40 for eight! Freeze them and use them for veggie burgers)
• lots of ethnic foods, including dry beans and Asian stir-fry sauces -- chili garlic is one I like to have on hand and it is a cool $1.50!

I love to check Big Lots for these kinds of items before I go someplace like Whole Foods--it's great when I find the items here because most of the items listed here do NOT have coupons... shopping at Big Lots is like using coupons... without using coupons! Their loyalty club, by the way, sends 20% off entire purchase coupons through your email periodically, and each $20 purchase gets you a step closer to a 20% coupon as well. Ten $20 purchases = 20% coupon to use on anything!

Big Lots has a lot to offer. They even have furniture, lamps, rugs, hardware and it is THE cheapest place to buy BATTERIES (4 AA batteries for $1.50, it really does not get any cheaper and they have tons), Wii games, dishes, kitchenware, decorations, outdoor stuff, pet supplies... you name it, they probably have it or will have it in time. I try to make it in at least once a week.

I am not a big sandwich eater but they do have a steady supply of bread about a week away from expiration at a DEEP discount - $1.40 - $1.80 per loaf, which is even cheaper than buying them BOGO at Publix. I have stocked up for Ben in the past. Just put the loaves in the freezer and store the loaf you're using in the fridge and it will last for weeks. If I see the sandwich thins though, I will snatch those up quick. They've also had Thomas' Bagels and Bagel Thins.

There is also a great variety of condiments at Big Lots -- many types of mustards, ketchups, chili sauce, hot sauces, relish, dressings, spices/rubs, peppers... it's all there! You really never know what you'll find.

Keep in mind that some Big Lots stores get preferential treatment. Specifically, those stores in a wealthier area of town are actually labeled "flagship" stores, which are generally better stocked and organized. The one closest to my place of work is a flagship store. I prefer this store, but I still love venturing into a non-flagship store just to see what I'll find. It's an adventure every time!

Water, Weights & Real Exercise: Take the Burden OFF of your Body

I bounce out of bed Monday mornings at 5am to do kickboxing in my living room. Who is this person? It's me. And I'm approximately 137 pounds of awesome.

I should be feeling good. And I do! But I still get down in the dumps about the numbers sometimes.

When The Biggest Loser winner and runner-up, sisters Olivia and Hannah, weighed in at the finale at like 127, 128 lbs after 8 months of literally living in the gym--for some reason I vowed I could get to the 120's, too.  So I decided to work out harder and eat better to try and get there. Well, I worked out hard, and my energy level skyrocketed in comparison to where it was. I added in a lot more strength training and varied my cardio a lot. My "workout weeks" were averaging between 2-3 hours of exercise weekly, which for me was very inconsistent. Now, thanks to how much better I'm feeling and great technological inventions like The Gymbox , I am now averaging between 4-6 hours of intense workout time weekly! I used to aim for 4 days a week, now I'm at 6, and I even had a string of 8 workouts in a row (don't worry, one of those days was a lot less intense).

I did drop a few pounds, really noticed things getting firmer and tighter, my clothes were fitting better, and I really saw my abs come out! But then, while these things were happening, the number started to go back UP to where it was! I wondered why. I was definitely burning a ton more calories and eating all the right foods. I have heard about people not used to exercising putting on weight at first until their bodies get used to it. A common adage in the fitness world is "muscle weighs more than fat" -- which, when taken literally, doesn't make all that much sense. Five pounds of muscle weigh exactly the same as five pounds of fat. Similarly, a square inch of muscle really does weigh more than a square inch of fat. Muscle is simply more dense.But the two look and "hang" on your body in two drastically different ways. Behold:

Each of the above-pictured replicas represents five pounds. However, it is obvious that one takes up significantly more space than the other. One is also a lot "prettier" than the other.  I know which one I'd like to have in my body!

But I still hadn't figured out why I had gained weight... why does muscle weigh more? I was about to find out.


Water in the Body

I am almost done with my fitness nutrition certification course through ISSA. One of the things I have recently learned about was water content in the body. Did you know that muscle cells contain 75% water, whereas fat cells in adipose tissue contain only 25% water? All of a sudden, the fact that I had been trimming down but supposedly gaining weight made more sense. The stronger my muscles get, the larger the muscle cells become, which means they require more water. Obviously women's muscles, due to hormones, don't get indefinitely large.

Water is also used to repair torn muscles. So when I spend an hour lifting weights, and wake up the next two days practically unable to walk, this could very well be the muscles swollen with water trying to repair themselves. Water metabolizes fat and makes muscle more elastic. So drink up!
Exercise: What counts?

Don't be fooled as many Americans have-- as THIS article in Time magazine reveals, the most frequently reported moderate activities were food and drink preparation (25.7%), followed by lawn, garden, and houseplant care (10.6%). What is exercise, anyway? Most Americans would say that it is anything where you are moving. That could be true. But what does it take to get the health benefits? You have to get your heart rate up. It doesn't matter if you're vacuuming. If vacuuming gets your heartrate up, it's exercise. Do it often. What does NOT count as exercise is this: sweating. Just because you are doing something that makes you sweat (I sweat while cooking, while taking a stroll around the block with Ben, and even while sitting at my computer sometimes!!) only indicates your body temperature--not your heartrate--has increased and your body is trying to cool itself down.

Ok... so how much exercise do I need to fit into my already-busy schedule?

According to the CDC, you need a MINIMUM (stress the MINIMUM) of either ...

1. Two hours and 30 minutes of moderately intense aerobic activity each week (like brisk walking or cycling)
AND
muscle-strengthening activities on two or more days of the week that work all major muscle groups--legs (including the booty!), hips, back, abdomen, chest, shoulders, and arms.

OR

2. One hour, 15 minutes (75 minutes) of vigorous intensity aerobic activity (jogging, running, Spinning, kickboxing, boot camp)
AND
muscle-strengthening activities on two or more days of the week that work all major muscle groups--legs (including the booty!), hips, back, abdomen, chest, shoulders, and arms.

OR

3. An equivalent mix of both options 1. and 2.
AND
muscle-strengthening activities on two or more days of the week that work all major muscle groups--legs (including the booty!), hips, back, abdomen, chest, shoulders, and arms.

So what doesn't count? Anything that doesn't get your heartrate up. Cooking. Shopping. Light gardening. You get the idea. Get that heart pumpin'!! It feels so good.



You can read more CDC guidelines by clicking here. The more time you put in, the more benefits. Getting your heart muscle and the rest of your muscles strong will make you not only look better, but FEEL better and BE actually BETTER. The top two leading causes of death in our country are heart disease and cancer. You know it wasn't always like this. Eating is very, very important to good health, but so is exercise. So if you're a healthy-eater that doesn't do their body good with at least the minimum amounts listed above, change something! We reap what we sow, so... sow what you know!

[RECIPE!] Skillet Lasagna

This weekend Ben decided he wanted to make dinner for me, and I told him he had to work "out of the pantry". We like to stock up about once a month so I don't have to shop as much or as often. This recipe came to mind immediately as one that would definitely meet that criteria.

My sweet hubby making this delicious meal for us on Saturday!

This is one of my all-time favorite crowd-pleasers. It was the first recipe I cooked out of Supermarket Vegan, which is my favorite cookbook ever. It's on page 78-79! My parents came over the second time I made it and everyone got seconds. I plan to feed it to my in-laws very soon, and this weekend, my husband Ben made it for dinner. It is almost foolproof.



A recipe almost exclusively from the pantry! We used a mixture of organic and conventional ingredients.


Ingredients:
1 tablespoon extra-virgin olive oil
1 cup chopped onion
3 large cloves garlic, finely chopped
1 (15-ounce) can cannellini or other white beans, rinsed and drained.
1/3 cup wheat germ
1 1/4 cups water
1 tablespoon tomato paste
1 teaspoon dried oregano and/or rosemary
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes
freshly ground black pepper, to taste
10 curly-edged lasagna noodles (whole wheat works the same), broken into bite-sized pieces
1 (28-ounce) can diced tomatoes, juices included
1 cup prepared pizza or marinara sauce
1/2 cup chopped fresh basil

Method:
In a large nonstick skillet with a lid, heat the oil over medium heat. Add the onion and cook, stirring until softened, about 3 minutes. Add the garlic and cook, stirring constantly, 1 minute. Add the beans, wheat germ, 1/4 cup of the water, tomato paste, oregano, salt, red pepper flakes, and black pepper; cook, stirring, 1 minute. Scatter pasta over bean mixture without stirring. Cover and bring to a brisk simmer over medium high heat. Reduce heat to medium-low and simmer, stirring occasionally, until pasta is tender, about 20 minutes. adding the basil the last few minutes of cooking. Remove skillet from heat and let stand, covered, 5 minutes. Serve at once (with homemade bread!)

Per serving:
Calories: 378
Protein: 16g (or more, you can use whole wheat lasagna)
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg (of course)
Carbohydrates: 67g
Dietary Fiber: 8g (or more)
Sodium: 583mg (or more depending on what kind of tomatoes you use--you could use no-salt-added)

You can also add 4 ounces of chopped spinach when you add the basil!


The leftovers made a great lunch for us the next day! And you know, I was thinking how easy it would be to swap out the pasta used... as long as it is 8 ounces (half a box, usually) of the pasta, you can use whatever! Just make sure the sauce covers the noodles completely so they cook thoroughly. I might try it with penne or bowties sometime. Enjoy!

12 Reasons I Should Eat More Meat...

...and why they're bogus.

Meat. Delicious, not always unhealthy, but entirely unnecessary.

I get on kicks once in a while. Everyone does. Since I'm a big health, food and exercise nut, I usually alternate between the three when I'm on a kick. Lately my kick has been veganism. I'm not a vegan. I'll never be a vegan (knock on wood, I said that about becoming a vegetarian!!), but I love, love, LOVE reading about how plants, these beautiful plants that decorate our earth, can provide humans with all the nutrients and vitamins they could ever need. It fascinates me!

Anyway, I have been reading a ton of articles advocating veganism, and why meateating is unhealthy, but I have been more fascinated by the counterarguments--those that have commented on the articles saying that taking meat out of the diet is unhealthy and unacceptable, and that it could harm you. I advocate researching and reading credible information on both sides of arguments, so I did a Google search on "Why You Shouldn't Eat Meat"... just to brush up on this supposed supporting "research" for these counterarguments. There are some blogs out there that legitimately are making the argument that meat is somehow necessary for good health. Take a look at this blog article I read in particular:

12 Reasons You Should Eat More Meat

The point of this post isn't to negate every single reason listed by this blogger. The point of this post isn't to tell you, like many of the articles I was reading, that meat is unhealthy. My argument has never, ever been that meat-eating is inherently unhealthy. It's not. My argument is that meat-eating is not necessary. Eating the wrong meat (and there is a lot of it out there) is what is unhealthy. Factory farmed meat (I don't care if that is all you can afford, it is garbage), farmed fish, lunch meat, hot dogs, sausage, bacon... is, indeed, unhealthy...both for our bodies and the Earth. And just because a person might eat it in moderation doesn't make it suddenly healthier. That is a cop-out. I choose not to eat it for a variety of reasons, namely because I personally believe that it is healthier for my body, the environment, and more ethical to not consume it... so I don't. So I'm really not out there fighting against meat-eating. I'm fighting against those who say that meat is necessary for health.

For those who believe it IS necessary... I do have to point out that I know very few other vegetarians/near-vegans (like myself) in general... and fewer still that "do it right". One thing that this blogger and many people I know completely leave out in their arguments that "meat is essential" is illustrated in this scenario:

If it's someone I know and they're sitting in front of me telling me flat-out that I NEED meat to be healthy, that my digestive system won't work right if I don't eat it, it makes me want to scream, "LOOK AT ME!!! I am fitter than you, get sick less often than you, have more muscle than you and my digestive system works juuuuuust fine. What do you make of that?" I haven't eaten meat in almost two years and have had several conversations of this sort where people try to push my logic into a corner by using stuff they have heard, without taking into account exactly who they're talking to.

Seriously. What do you make of it? What do you make me (if you know me)? Of all the incredibly healthy vegetarians and, especially, healthy vegans out there?  What about all the celebrities and athletes? There are lots of athletes that don't eat meat. And celebrities? Ellen DeGeneres, Natalie Portman (who is healthy enough to have a baby!), Alicia Silverstone... the list goes on. Are these people unhealthy? No.




P.S. Did you know that 65-70% of Americans are overweight and have no idea what is considered moderate exercise? Many Americans believe that cooking or taking a walk after dinner counts as moderate exercise! A future post will detail what counts as exercise, and how much you really need to have a healthy heart.

[RECIPE!] Homemade Salsa -- Restaurant Style!

Ben and I went on a mini-vacation to Melbourne Beach this weekend and had a blast. Time slowed down as we really focused on enjoying each other and this chance to really unwind. On the way home we talked about our favorite parts of the "vacation" -- we said things like just being together, the breezy beach Saturday morning, our fantastic Indian feast Friday night, seeing a seaturtle lay her eggs late Saturday night... and the salsa at Cantina Dos Amigos for dinner last night... yes, the salsa. It was fantastic. As I tried to pile on as much salsa per broken piece of chip as possible, I resolved right then that I would figure out how to make salsa as good as this...

...we got back at 5:00 p.m. after a tiring, HOT few hours' jaunt at Gatorland, and I did just that... the result was beautiful!

This is a REAL photograph of the deliciousness that resulted from my
mission to develop a salsa as tasty as the one we enjoyed at Cantina Dos Amigos...

Ingredients:
(makes enough to fill two 16-oz. salsa jars!)

1 1/2 cans of plain diced tomatoes, juices included (yes, I said canned!)
3-4 green onions, white parts included (not the roots)
1 small yellow onion, quartered
a few chunks or more of a red onion (I had some leftover in the fridge)
1/3 cup cilantro
4 cloves fresh garlic, peeled
juice of 1 small lime
~ 1 tsp sea salt
about 4 seconds' shaking of Tabasco sauce (optional)

Put all ingredients in a food processor in no particular order and process until desired consistency is reached... some folks like it chunky, some folks like it smooth... I like it a little in between :)

12 Really Great Health Reasons to Go Vegan [At least a LOT more often]

I often get asked... "So, what do vegans eat?" ... wouldn't it be a lot easier to ask "What DON'T vegans eat?"

I just got a new cookbook, Vegan Planet by Robin Robertson. I've been thumbing through it for the last 45 minutes or so and I stumbled across this article tucked inside the Soups section. The recipes are really, really enticing, but I also really like how great a resource this book is. And she not only lists her reasons, she lists quite a few sources for the claims. Now, I am not a true vegan. I do have cheese on pizza, sometimes, but I reduce the amount by at least 50%. Most of the time I leave the cheese off. Sometimes I eat frozen yogurt, or Stonyfield Organic yogurt. And you bet your bottom dollar if there's birthday cake, I'm probably eatin' some. Or if someone brings in bagels at work, I'll eat one with a bit of cream cheese.  I don't buy other dairy products or eggs anymore. I just don't want it going bad and growing disease in my refrigerator. I haven't purchased those products in over a year now, and the last year I have become healthier and more energetic than I ever was. No turning back!

Here's the list. Although I'm again, not a true vegan, it is helpful to be reminded of the true nature of these foods that can supposedly be enjoyed in "moderation"... most Americans could not identify this so-called "moderation" if it hit them in the face.

Enjoy. [My thoughts are italicized in brackets.]

1. A vegan diet has been shown to reduce your risk of heart disease, stroke, cancer, adult-onset diabetes, and osteoporosis. [That could easily be because it is low in saturated fat and cholesterol free!]

2. The Journal of the American Medical Association has reported that a vegetarian diet can prevent 97 percent of coronary obstructions. [Ben's grandfather had a heart operation earlier this year and for one of his first meals, they gave him turkey, gravy, and mashed potatoes.]

3. Osteoporosis is a disease of protein excess. The protein in milk actually inhibits the body's ability to absorb the calcium from milk. Many plant-based sources of calcium are easily assimilated into the body. [You know what I say... the only people that say milk is good for you are the people that make it... and profit from it... and the people who buy into their b/s...]

4. Dairy consumption as been linked to heart disease, cancer (especially breast cancer), allergies, sinus trouble, migraines and psoriasis. [It is not natural to drink cow's milk!]

5. Dairy foods can create excess mucus in the body, which can host cold and virus germs in the respiratory tract. [That's kinda gross... I have no other comments.]

6. Vegans and vegetarians tend to be slimmer than meat-eaters. [I do know meat-eaters slimmer than I, but not many that are fitter than I ;-) totally bragging... hey, I'm allowed! I work my butt off!]

7. Studies show that a plant-based diet can increase your life expectancy by 7 to 15 years. [Heck, even one year would be worth it! Ben and I are counting on 100!]

8. The feed given to livestock is sprayed with pesticides. More than 90% of the toxic chemical residues found in foods consumed by Americans comes from animal products. [This actually makes me scoff when people criticize me for not buying eeeeevery stinking fruit and veggie organic.]

9. More than 60 million pounds of antibiotics per year are fed to livestock. These are passed on to people in meat and dairy products. This results in a diminished effectiveness of antibiotics used to treat human illnesses. [Anybody care for a dose of MRSA?]

10. Meat also contains bovine growth hormone, which can cause early sexual maturity in children. Statistics show that 100 years ago, American girls reached puberty at the average age of 17; today girls as young as 8 are beginning puberty. [Puberty began veeeerrry early for me!]

11. A vegan diet can reduce the risk of food poisoning. According to the Centers for Disease Control, campylobacter infects up to 90% of all chickens. In addition, each year up to 20,000 Americans become ill from E. coli found in meat. [Not to mention listeria that can grow rampant in your refrigerator if you store chicken in it!]

12. Cornell University's long-term study of diet and health, called the China Project, showed that 80 to 90 percent of all cancer, cardiovascular disease, and other forms of degenerative illness can be prevented by adopting a plant-based diet. [Other degenerative illnesses include Alzheimer's, MS, and others!]


I'd say those reasons are more than enough to keep meat and dairy out of the center of my plate, for sure. What do you think?

Favorite Cookbooks...

I love cookbooks!

This past Friday I took my first-ever client, Judy, on a tour through the vegan cookbooks at the bookstore. We sat on the floor and I told her everything she wanted to know about different diets, what are macrobiotic diets, where can you buy these ingredients, etc. They had almost every cookbook I own sitting right there on the shelf so it was really easy to find my favorite recipes and tell her about how they are not only nutritious but are delicious!! Judy, who formerly loved to cook with tons butter and cream, is now venturing into the world of vegan cooking. And so far, she's lovin' it! I really love sharing my excitement for vegan deliciousness with people so this was the perfect opportunity!

That trip to the bookstore is the inspiration for this post-- my favorite cookbooks!! I sometimes look online for recipes and print them out, but there is something about pouring over the pages of a good cookbook before bed on a Sunday night and dog-earing recipes you want to try out, and even making a shopping list for the week based on those recipes. I love it!

Although I have mentioned several of my favorite books in previous posts, I thought it would be useful to have them all in one spot. My favorite cookbooks are pretty much all of them. For the most part, I never buy anything without reading reviews on it, and cookbooks are no different. I like to buy with confidence!  So here's my list of my all-time favorite cookbooks. I'll put my top three and then list the others I recommend. Each title is linked to where you can buy it -- most of these can be purchased for $10 and under!!

1. Supermarket Vegan by Donna Klein -- I love this one! By far my favorite. I have given away about four copies of this book since I first purchased it and there are so many gems in here. Tons of great flavor, NO meat substitutes, and NO weird ingredients you can't find in a normal supermarket. A staple in my library!

2. Tropical Vegan Kitchen by Donna Klein -- same author as SV above, and more simply delicious recipes from the Tropics--including Africa, China, Thailand, Australia (!), and the Caribbean! Irresistible stuff.

3. Vegan on the Cheap by Robin Robertson -- great book for beginning veganists looking to "rough it" and make their own stuff -- cooking heavily from scratch, baking homemade bread the way the pioneers did, homemade seitan. There are lots of creative recipes in here, like "savory vegetable cobbler" and some great desserts, two of which are currently on my top 5 desserts list -- Chocolate Blueberry Crumble and Pumpkin Spice Cake (hold the suggested chocolate frosting!).

Other titles I own and recommend:

1. Mediterranean Vegan Kitchen
2. Vegan Comfort Food -- by no means are these healthy, but they are GOOD! Killer vegan Mac n' Cheese that NO ONE will know is vegan!
3. Vegan Italiano
4. 30-Minute Vegan -- there are even some raw options in here.
5. The Indian Vegan Kitchen
6. How to Cook Everything Vegetarian -- lots of vegan options --I like it 'cause it has so many ideas!!

Also, I can't recommend it yet because I haven't used it myself, but Vegan Planet by Robin Robertson got such great reviews that I couldn't resist picking it up for a mere $10 on Amazon the other day. I thumbed through it at the bookstore on Friday and it has a great variety-- it features over 400 vegan recipes with flavors from around the world, I couldn't wait to dive into the pages and start planning some of the delicious, flavorful, and nutritious meals held within its pages!

So what are you waiting for? Revolutionize your family's meals, save lots of money and stave off cancer and heart disease-- try cooking vegan for a month! You'll wonder why you didn't switch sooner :)

[Dinner Party SNEAK PEEK] Thai Pumpkin Soup

This is a sneak preview for a SUPER easy recipe I haven't even made yet... but I know I am going to love it, so I thought I would post it ahead of time.

Not an actual photo, but it looks kind of like that :-) 

Our friends Mary and Barry (whom we actually know through Ben's parents... they are in their 40's, but we don't mind a bit!!) are coming over for dinner this weekend and I am going to be creating a magnificent [vegan!] Thai feast for them. The menu will consist of....

• Thai Pumpkin Soup
• Thai-Style Cabbage Slaw
• Thai Curried Sweet Potatoes (my fourth time cooking this incredibly flavorful dish!)
• Thai Tapioca Pudding with Mango

I am so excited to make this full of a menu. I've been gathering supplies carefully all week long so I can get to work on Saturday. Please note, this meal is NOT low-calorie, but it is high in nutrients and should not be consumed with any regret :-)

Thai Pumpkin Soup

Ingredients

1 tbs peanut oil

4 scallions, thinly sliced, white and green parts separated

1 tsp grated peeled fresh ginger

2 large cloves garlic, finely chopped

1/4 tsp crushed red pepper flakes (a favorite ingredient in our home)

3 1/2 cups low sodium vegetable broth 

1 (15-oz) can pumpkin puree

1 (11.3-oz) can mango nectar

1/2 tsp grated fresh orange peel

salt and freshly ground black pepper, to taste

1/4 cup light coconut milk

2 tbs smooth peanut butter

1 tbs plain rice vinegar

Directions

In a medium stockpot, heat the oil over medium heat. Add the white parts of the scallions, ginger, garlic, and red pepper flakes; cook, stirring, 1 minute. Add the broth, pumpkin, mango nectar, orange peel, salt, and black pepper; bring to a boil over medium-high heat. Reduce the heat and simmer, covered, 10 minutes, stirring occasionally. Add the coconut milk, peanut butter, rice vinegar, and green parts of the scallions, stirring well to throughly incorporate. Cook, stirring occasionally, about 3 minutes. Serve warm. 

Per Serving:

237 Calories

14g Protein (!)

10g Total Fat (3g saturated)

0mg Cholesterol

28g Carbohydrates

7g Fiber

512mg Sodium 

I counted the calories estimated to be in all four dishes I am making this Saturday and the count totaled almost 1200! So needless to say, I will be most definitely be turning on my Gymbox this Saturday and sweating up a storm... and going easy on the meals so I can splurge with less "guilt" that night!! 

Quinoa, the breakfast of champions... or just clever folk.

Eat this. 

I love quinoa. Pronounce it like this: "keen-wah". I buy it in a 4-lb package at Costco for like ten bucks. Recently, in an effort to really improve my fitness and to shed some vanity pounds, I started eating it for breakfast. It is the PERFECT BREAKFAST FOOD! Here are some fun facts about quinoa.

1 cup of cooked quinoa has...

222 calories
4 grams of fat
29 grams of carbohydrates (very complex ones!)
5 grams of fiber
8 grams of protein!
15% of your RDV of iron (!)

~ not very well known in North America
~ HUGE staple in South America
~ it is referred to as "mother grain" but is not a true grain... it's a seed of the Goosefoot plant
~ beets, spinach, and swiss chard are all relatives of quinoa
~ there are almost 120 species of it!


Quinoa is high in protein, iron AND calcium, contains several B vitamins and vitamin E.  Its protein is considered to be a complete protein due to it having an almost perfect balance of all 8 essential amino acids that are needed for tissue development.

Quinoa can be cooked in whatever liquid you want and flavored any way you want! It is a great filler-upper and I love to eat it before and/or after workouts for energy. Fiber, protein and carbs all in one. Here's how I make it for breakfast... I make a big batch and keep it in the fridge.

NOTE: You should always rinse quinoa before cooking it!

1. Rinse two cups of quinoa in a strainer until the water runs clear. 
2. Put the quinoa into a large saucepan with four cups of almond, soy, or rice milk -- I used almond milk which is devoid of protein, so if you want MORE protein, use soy milk -- it has 6g per 8 oz.
3. Add in 2-3 packets of Stevia sweetener. 
4. Bring the mixture to a boil over high heat, then lower the heat, COVER, and simmer for about 15 minutes until the spiral "tail" of the quinoa emerges from the seed. It will be frothy-- most liquid should be absorbed. 
5. Let the quinoa cool a little and serve warm or cold (I prefer warm!) with a sprinkle of brown sugar and/or cinnamon, or enjoy it plain! You can even add in raisins, dates, almonds, walnuts... the list goes on! It's as big or small of a meal as you want it to be.

RECIPE! Banana Split Cake

Oh. My. Goodness... were the words that croaked off of my tongue when I finished the inaugural piece of this fabulous baked sensation. I can't believe cake can be this good! Why wasn't my wedding cake this moist and delicious? I don't think I've ever had cake THIS GOOD. And it's vegan. This cake is even better than my super-moist pumpkin spice cake for the holidays... which is, incidentally, also free of animal products.

So if you're a non-veggie who honestly thinks you NEEEEEEEEED eggs, and NEEEEEEEEED milk and other dairy products to have delicious cake or other baked goods, I'm going to be frank. YOU. ARE. WRONG!!! This is the 21st century. You can make good food without the involuntary assistance of animals.

The cake... in all its vegan glory.

BANANA SPLIT CAKE (featured in The 100 Best Vegan Baking Recipes as "Banana Split Cupcakes", page 98)

Ingredients:

1 1/2 cups flour
2 tsp baking powder
1/4 tsp salt
1/3 cup oil (I used Peanut oil)
1/2 cup plus 2 tbs soy yogurt (I used pureed silken tofu... measured to 6 oz. in a measuring cup... if you absolutely must... use 6 oz. plain Stonyfield organic yogurt.)
3/4 cup sugar
1 tsp vanilla
1 8-oz can crushed pineapple, drained
1/2 cup semi-sweet chocolate chips (be careful here. your average chocolate chip has "milk fat" as one of its primary ingredients. I used Ghirardelli semi-sweet, they are vegan)
1/4 cup maraschino cherries, drained and chopped
1 1/2 bananas, in 1/4-inch slices


Directions:
Preheat oven to 350 and lightly grease an 8x8 pan.

In a large bowl, combine flour, baking powder and salt. In a medium bowl, mix together oil, yogurt/tofu, sugar and vanilla until well-combined. Add wet ingredients to dry ingredients and mix until just incorporated. Gently fold in pineapple, chocolate chips, and chopped maraschino cherries. Add banana slices and mix carefully.

Spoon the batter into the pan and bake for 35-45 minutes, or until the top is lightly browned and a toothpick comes out clean. Serve warm!!

Note: you can spoon the mixture into a muffin pan lined with 12 cupcake liners (preferably paper).


Store at room temperature.

Five Things You Didn't Know You Needed On Your Wedding Registry!

I just got married to Benja-man about two months ago. And I Googled this topic myself because I wasn't really sure what to put on it!! So my hope for this article is that some bride-to-be will find it and it will help!

Five Things You Didn't Know You Needed On Your Wedding Registry!

In no particular order...

1. RICE COOKER! This little beauty has made my life so much easier. I still have to look up the directions every time I want to cook something, but that's just me :-) Perfect rice EVERY TIME! This is one similar to the one I received-- from Target. It even comes with a vegetable steam rack! Click HERE to see it.

2. Magnetic Knife Rack  -- really useful, very simple bar that screws very easily into the wall. You can stick anything metal onto it... check it out HERE!

3. Electric Skillet -- GREAT for larger crowds or when you want to double a recipe. You can use it as a warmer for parties, too! It is especially nice when I am having to chop/prep and cook all at once--this thing sits right next to my "chopping grounds" and I can throw things in as soon as I'm done! No more walking across the kitchen to the stove with a handful of garlic! FIND IT at Target.

4. A Big, Comprehensive Cookbook. You'll learn things about cooking you never knew every time you open it! Plus, if you've got a certain ingredient on hand in the fridge you need to use, simply look it up in one of these babies and you should get some ideas on how to use it in no time! My "big" cookbook is How to Cook Everything: Vegetarian by Mark Bittman.

5. A Bread Machine! You can save a lot of money and make a lot of REALLY GOOD bread with an inexpensive bread machine! There is a delay timer so you can make your bread at night and let it bake while you sleep... so you wake up to the delicious fragrance of fresh bread wafting through your home!
Click HERE to see the bread machine that now calls The Breadbox its home.

These are some of my very favorite wedding and shower gifts. Actually, I got the bread machine for Christmas, but whatevs. I use them all regularly! Great gifts are ones that you come back to over and over again, ones that help you save time and money--and these all fit the bill!