Taking a Moment

"And the rocket's red glare, the bombs bursting in air,

Gave proof through the night that our flag was still there."

On this day 10 years ago I was in the car with my Dad. He was taking me to work and we were listening to the radio. The first plane had already hit. The second plane hit and when it did I turned to my Dad and said, whats going on? He didn't say anything. He stared forward. I went into work and the events continued to unfold....We all have our story of that day. It was tragic for every American. I think what makes us better is what we did after that day. People came together and persevered, rebuilt, and believed.

Weekend Warrior- Cardio Circuit

Lets face it, cardio machines are boring. We spend all those minutes moving the exact same way, staring at the exact same thing. Shake it up at the gym with this Weekend Warrior 40 minute workout!

Rowing Machine- 5 minutes (great for your upper body and a quick way to warm) Keep your watts above 90 for as much time as possible.
Elliptical- 25 minutes. Every 2 minutes switch the direction you are going. In the first 30 seconds of each direction switch push it as hard as you can to lift up your heart rate.

After cardio perform 2 sets of 15 reps on 5 different strength training machines that target different muscles groups.

End with a set of 50 crunches and holding a plank for one minute

Using Food as Medicine

I watched this the other day after reading about Bill Clinton going Vegan. If you haven't seen it yet, take a look. You might not agree with all of it, but it will get you thinking!

http://sanjayguptamd.blogs.cnn.com/2011/08/29/sanjay-gupta-reports-the-last-heart-attack/

In Health, 

Tricia

East Coast Summertime

I have been in California now for 2 years and 9 months and besides family and friends what I miss the most is East Coast Summer. I'm a sun worshiper, I love it. I wear my SPF 30 and do what my dermatologist tells me to do but when that sun is shining I will be the first one out there to soak up as much as I can. Last week JB and I were in Rehoboth Beach, Delaware for vacation with his family and many family friends. We laughed, drank, ate, played, and relaxed. We went to the boardwalk for skee ball, bumper cars, ice cream, and pizza. We had happy hour and appetizers everyday at the house. We spent days on the beach, reading books, and walking in the sand. It was wonderful!

A few things to do if you ever get to Rehoboth:

1. Grotto's Pizza- It's a must. Grotto's is a small pizza chain that is only in Delaware. It's thin crust, great sauce, and cheese. You can go to the Beach Bar that is connected to the Grotto's on the Boardwalk for a cocktail and pizza lunch then head back to the beach to the nap the afternoon away.

2. Planet X- I'm a vegetarian and Planet X is heaven. They serve mainly vegetarian dishes but for you non-vegetarians the also serve fish. It is eclectic and funky. The service is fun and laid back with people from all over the world.

3. Kaya Wellness Center- We went to the studio for a morning class only to find out the studio had been flooded and was being fixed. It turned out that we got to practice yoga in the park right next to a lake with trees above us and blue skies. They also do Yoga on the beach, Cycling, and Aerial Yoga classes.

4. Henlopen City Oyster House- This is as stated, an oyster bar however it is so much more. The atmosphere is fun and casual. The wine and beer list is fabulous. While everyone else had Oysters I had bruschetta. For dinner we choose from amazing sides like mac' and cheese, creamed corn, and french fries.

5. Purple Parrot- This place was a nice surprise. We had been there before and didn't think much of it. This trip changed my mind. It was one of our first stops for Bloody Marys and Mimosas. Then a few days later we were hit with a good old fashioned east coast thunder storm and we went for drinks again. The bartender made a great skinny margarita!

Summer is almost over and I am so happy to have gotten back to the East Coast to enjoy the sunshine! San Francisco is lovely but when it comes to the summer sun it is nothing compared to my East Coast roots.

In Health,
Tricia

A Healthier Black Bean Burger

I recently went through my food pantry and frig in search of hidden hydrogenated fats in the foods I eat. Imagine my surprise when I found that a seemingly healthy, vegetarian, Black Bean Burger contained this fat!! Hydrogenated fats or Tran Fats is a chemically altered fat that is put into some foods to increase the shelf life of the product. These trans fats can increase your risk for cardiovascular disease because the decrease level of HDL cholesterol which is the "good" cholesterol in your body, simultaneously they also increase level of LDL Cholesterol which is the "bad" cholesterol in your body.
I went on a search for a healthy black bean burger that I could make from scratch and that would still be delicious! Yesterday I made the black bean burgers along with Baked Sweet Potato Fries with a Honey Mustard sauce for dipping. It was DELICIOUS!!!
Black Bean Burgers:
1 Can of Black Beans, drained and rinsed
3/4 cup of corn
1/2 cup of Roasted Red Peppers- spray peppers with Olive oil spray and then roast in oven till browned, peel off skin
1/2 cup of Panko Bread Crumbs
1/2 Cup of Chopped Cilantro
1 Egg White
1/2 Teaspoon on Red Pepper Flakes
Salt and Pepper to taste
Olive Oil for cooking
Combine all ingredients except the olive oil in a large bowl. Split into 4 patties. Add Panko if needed to help form patties. In a saucepan coat with olive oil and cook on each side for 5 minutes. Can freeze the patties and bake in the oven at 400 degrees for 20 minutes.
Serve Black bean Burgers on a Whole Wheat Bun with your choice of toppings!
Enjoy!
Tricia

Grillin' Time!

JB and I have lived together for more than 5 years without ever having a grill. Surprising considering how fabulous of a cook he is and how much we love being outside! So, when is parents wanted to get him a grill for his birthday we were ecstatic! Grilling in the city is not always an easy task but we popped some bubbles, cut up some veggies and away we went! Check out the grill at http://www.crateandbarrel.com/kitchen-and-food/grills-and-grill-tools/bodum-fyrkat-grill/s180419

We topped the veggies with olive oil, salt, and pepper and spiced things up with some hot sauce. We are already thinking of more things to grill...next up is Grilled crustini rubbed with garlic, grilled heirloom tomatoes, and a slice of mozzarella cheese melted on top.
Happy Grillin!!!
In Health,
Tricia

The Aftermath

I just got back from a fabulous week in my hometown. The word "FUN" can't even begin to describe it. I got to see friends, family, new babies, and meet new friends. I also ate every nostalgic goody I could get my hands on. Mozzarella sticks, Eggplant Parmesan, Pizza, Wawa Hoagie, you name it, I had it! Not only that but there was plenty of wine, bubbles, and Mesquito Bites (this amazing concoction from the boys at Mesquite Grill in Doylestown) So, whats a girl to do to get back on track and feel ready for a bathing suit in just 25 days? Buckle down and recommit! Here are my secrets to combat the aftermath of a "too much vacation"!

1. Drink Water. A week of eating and drinking things you wouldn't normally consume can wear on your digestive system. Water will rehydrate you, fill you up, and make you feel a little energized. If you get tired of water have Iced Green Tea. Green Tea will also help rev your metabolism!

2. Rework your workouts. The day after you get back from vacation go for a walk. I understand is hard to get back into a routine but how hard is a 30 minute walk? Walk the whole week if you have to but bottom line you have to exercise. Let your body adjust, burn calories, and gradually get back to your regular routine. Another great idea is to do a 15 minute circuit. Circuit training burns lot of calories and you can do it in your living room!
Aftermath Circuit Workout:
* do 30 seconds of each and then repeat three times. 
1. Jog in Place
2. Squats
3. Jumping jacks
4. Lunges
5. Burpees
6. Pushups
7. Alternating Side Kicks
8. Triceps Dips
9. Mountain Climbers
10. Ab Pikes


3. Veggies, Veggies, and more Veggies. I spent the week eating gooey cheese, white carbs, and fried goodness. Now its time to go back to the basics. Fruit for breakfast, salad for lunch, and a veggie based dinner with a bit of protein. Check out new recipes to mix it up and keep it fun! Here is a recipe I am trying this week!
Grilled Vegetables Salad with Lentils from health.com

Ingredients

• Lentils:
• 1 1/3 cups dried lentils
• 4 cups water
• 1 bay leaf
• 1/2 cup finely chopped red onion
• 2 tablespoons coarsely chopped walnuts
• 1 1/2 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons red wine vinegar
• 1 teaspoon dried herbes de Provence
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small garlic clove, minced
• Vegetables:
• 24 asparagus spears, trimmed (about 12 ounces)
• 2 zucchini, cut diagonally into 1-inch-thick slices
• 1 small yellow bell pepper, quartered
• 1 small orange bell pepper, quartered
• 1 small red bell pepper, quartered
• 1 (12-ounce) eggplant, cut crosswise into 1/2-inch-thick slices
• 1 1/2 tablespoons olive oil
• 2 teaspoons red wine vinegar
• 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
• 1 teaspoon dried herbes de Provence
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation

Prepare grill.

To prepare lentils, rinse and drain lentils. Place water, lentils, and bay leaf in a medium saucepan; bring to a boil. Reduce heat and simmer 20 minutes. Drain; discard bay leaf. Combine lentils, red onion, and next 7 ingredients (through garlic) in a large bowl.

To prepare vegetables, combine asparagus and next 6 ingredients (through oil) in a large bowl; toss well to coat. Grill zucchini, peppers, and eggplant 15 minutes, turning once. Grill asparagus 6 minutes, turning once. Place vegetables in a bowl; drizzle with 2 teaspoons vinegar. Sprinkle with remaining ingredients; toss well to coat. Serve with lentils.

Health, MAY 2002

4. Last but not least, give yourself a break. Life is short. Enjoy every moment you can. A week of fried foods and sugary drinks is not going to make you gain 10 pounds. 

In Health, Tricia