These are a few of my favorite things...

I always say that health is not always about how you look. It's about how you feel. Yes, we strive to keep the scale down and we strive to eat our vegetables but at the end of the day you should feel happy, well, content. If you don't its time to look at your daily routine and make some changes. Look within, at your own self, your own life.


 Here are a few of my favorite ways to be happy. I encourage you to make your own list and make some changes NOW!


1. Coffee in the morning. It's a MUST. I'm not addicted to caffeine (okay, yes maybe I am) it's more that I love the ritual. The steamy hot coffee in my favorite mug pick of the day. Cozy on the couch watching the morning news. This sets my day and wakes me up. 


2. A workout. It's no secret, I love to exercise. I will make room for it in my day. Morning, noon, evening. It's a MUST DO for me. A walk, a class at Pilates ProWorks, the gym (because yes, I still love to get on the elliptical for an hour), a video at home. Exercise is good for us. It burns calories, increases our endorphins, and flushes our systems. You will never regret that you exercised. 


3. A good book. I read every night before bed. It's my wind down time. It's how I let me body know it's time to get ready for sleep. It's important to have a ritual for bedtime. Give your body a chance to slow down and you will find you sleep better. 


4. Something to look forward to. Some days I have long days. 6 hours straight of teaching, of clients, of constant talking, smiling, and doing my best to motivate. I don't have a cubicle to go hide in if I happen to be having a tough day or I'm tired. I have to be ON. Which means I have to THINK positive in order to BE positive. I am a believer that attitude is everything. If you change the way you think it will change the way you feel. On those days where the end of the day seems forever away, I think of something mid day that could turn it all around. A cappuccino, a great lunch, plans with JB after work, a walk with a friend. Having something to look forward to puts the focus on that. 


5. A manicure and a pedicure.  Ladies, even in the middle of winter its okay, even necessary, to get your toes done. It makes you relax for those 30 minutes, it makes you feel pretty, it's a simple pick me up. 


"Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier.  The way it actually works is the reverse.  You must first be who you really are, then do what you need to do, in order to have what you want." ~Margaret Young



In Health (and Happiness), 
Tricia

Cheese PLEASE!!!

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I love cheese. I could have it on or with every meal. I could dip it, slice it, shred it, melt it, you name it, and I will eat it. More specifically, I like good cheese. The kind of cheese you get at a speciality store after tasting 10 others only to decide the first one you tried was the best one. Unfortunately, cheese is not exactly low calorie and it sure isn't low in fat. So, whats a girl to do? Listen ladies (and gentlemen), you can still have your cheese, and your wine too, if you just make healthier choices. 

Nutritional Information about Cheese:

1. Calcium and Phosphorous which helps to strengthen bones and teeth. 

2. Protein for building and repairing muscles.

3. Most hard cheeses (cheddar, swiss) have about 8-9 grams of fat per serving. One serving of cheese is about equal to 4 die put together, or one ounce. 

4. Part skim Ricotta, mozzarella, and Parmesan are naturally lower in fat than most other cheeses. 

5. Sharp cheddar, Gorgonzola, Parmesan, and asiago are aged cheeses and therefore have a stronger taste. You don't need as much of these cheeses to get your fix. Sprinkle on salad, pasta, in soups. 

6. Goat Cheese (my personal favorite) is lower in fat and calories than cow's milk cheese. 

How to eat cheese and not pack on the pounds:

1. Use lighter versions of cheese when possible. Fat free cheeses have added chemicals and ingredients so choose low fat or regular fat cheese and stick to your serving size of one ounce!

2. I love bread and cheese or crackers and cheese at a party. Use a plate for your cheese and don't get back for seconds! Have crudite instead. 

3. Parmesan cheese is a great salad topper. it gives you the flavor and the feel of cheese without too many calories or too much fat. 

Cheese is not the enemy. Enjoy it in mindful servings. The higher quality the cheese is the less cheese you will need!

In health, 

Tricia

Meatless Monday Recipe: Roasted Butternut Squash Soup with Chipotle Sour Cream

One of the best ways to conquer a Thanksgiving weekend of indulgence is with an easy to digest bowl of soup. JB made this on Thanksgiving Day and it is divine! Make a big batch and put into containers to take for lunch all week. Serve with a small salad for an even healthier dinner. Squash contains Vitamin A, Vitamin C, and Fiber.





Roasted Butternut Squash Soup with Chipotle Sour Cream
* Serves 4

The Soup:
One large Butternut Squash, peeled, de-seeded, and cubed
2 large carrots, diced
2 stalks of celery, diced
1 white onion, diced
2 cloves of garlic, pressed or finely chopped
4 cups of vegetable broth
a bunch of fresh thyme
salt/pepper
olive oil

Toss Butternut Squash with Olive Oil, Salt, Pepper, and a tablespoon on fresh Thyme. Roast in oven at 400 degrees for about 30 minutes (until fork tender). Set aside and let cool.

In a soup pot combine carrots, celery, and onion. Saute in Olive Oil till soft. Add garlic and saute about 2 minutes. Add in Butternut Squash. Add 4 cups of vegetable broth and bring to a simmer. Simmer 30 minutes to let flavors combine. Use immersion blender to puree the soup.

The Sour Cream:
1/2 cup of light or fat free sour cream
canned chipotle chilies (in adobo sauce if possible)

Mince about 4-5 chipotles and add to sour cream. Add a pinch of fresh thyme, salt, pepper. Refrigerate to let sit while you cook the soup. Prior to serving, use a teaspoon to scoop and swirl in the sour cream to the soup.

Enjoy!
In Health,
Tricia

Giving Thanks

Thanksgiving, next to Halloween, has always been one of my favorite holidays. The only expectation people have of you is to drink and eat. Then, of course, there is the fact that it's a holiday where we should give thanks for what matters most in our life. What matters most to you? At the end of the day what makes it a good day? 

I am thankful for JB. He is the light of my life and it helps that he's a pretty good cook! He made an amazing meal on Thanksgiving and topped it off with Schramsberg Bubbles and Elizabeth Spencer Wine. I am thankful for a job that I love. A job that most recently put me in NYC to hire and train our newest Pilates ProWorks Instructors! I am thankful for friends who open their homes to me, who come visit me either across the country or a train ride away. I am thankful for a family that loves me and skypes us every Thanksgiving so that we feel like we are a part of the festivities. 

In Health, 

Tricia

Meatless Monday Recipe: Asparagus Soup with Parmesan Crisps

It's been chilly here in San Francisco, Fall has officially set it. On Saturday I wanted something for dinner that warmed the belly but that wasn't overly fattening or full of carbs. JB came up with this Asparagus Soup recipe that is healthy, low-fat, and full of flavor!!

Asparagus Soup and Parmesan Crisps

Make about 5 bowls and 6 crisps

1 russet potato, peeled and chopped

2 bunches of asparagus, bottoms removed and rough chop (put aside 1 bunch of asparagus head)

1 white onion, peeled and diced

3 cloves of garlic, diced

1/4 of red pepper, cut in thin strips

4 cups of vegetable stock

1/2 cups of shredded Parmesan

1-2 tablespoons of Olive Oil

Salt and Pepper

Chili Powder Optional

Directions:

(Soup)

1. Saute white onion in olive oil in a soup pot till soft. Add diced garlic and saute about a minute till soft and light golden. 

2. Pour stock into soup pot. Add the potatoes. Bring to boil. Then reduce to simmer.

3. Add asparagus. Continue to simmer until potatoes and asparagus are soft. 

4. Take off heat and then use Immersion Blender or Regular Blender to combine ingredients to a smooth texture. Add salt and pepper to taste. 

5. Saute the remaining bunch of asparagus heads in olive oil, salt, and pepper and use as a topping on the soup, along with a few strips of thinly sliced red pepper. 

(Parmesan Crisps)

1. Heat a saute pan to high (spray with a light coat of olive oil spray). 

2. Sprinkle about 2 tablespoons of Parmesan cheese in a small circle/disk. Depending on size of pan you can do a few at a time. 

3. As cheese melts sprinkle with chili powder and black pepper. 

4. Once cheese has melted and edges turn golden brown take the saute pan off the heat to let the cheese cool. Once cooled use spatula to place Parmesan crisp on paper towel to cool. 

5. Place the crisp as a side garnish for dipping :)

Enjoy!

In Health,

Tricia

Sunny Side Up: Santa Fe

New Mexico is nicknamed "The Land of Enchantment" and after a fabulous long weekend in Santa Fe, it lives up to its name. We had an amazing time. Santa Fe is beautiful, relaxing, full of great people, and one of my top vacation spots we have ever been. 

We stayed at the Inn and Spa at Loretto. The Inn is beautifully decorated with a "living room" that had a huge fireplace and small bar. The restaurant at the Inn, Luminaria serves a fabulous breakfast and an equally amazing dinner. I had their Pecan Waffles topped with Pumpkin Butter and Warm Vanilla Maple syrup the morning before our hike at Tent Rocks. Tent Rocks is a National Monument that should not be missed. At one point you feel like you are in the depths of the earth and the next, on top of the world!

My big birthday surprise was a Pottery Wheel Lesson at Heidi Loewen's Studio. Heidi has gorgeous pottery and a claim to fame of being on Giada's Weekend Getaways. Our Instructor, Sara Kathryn was knowledgeable, patient, and easy to talk to. JB and I had a great time and we can't wait to get our finished pottery! Before our pottery lesson we had a cooking class at the Sante Fe School of Cooking. The Chili Amore cooking class was taught by Deena Chavetz who was fun, upbeat, and in LOVE with Santa Fe cooking. We learned how to make Red and Green Chili Sauce and Tortillas from scratch. 

On Saturday mornings in Santa Fe you can't miss the outdoor Railyard Market. Coming from San Francisco and the glorious outdoor markets we have here, we were not disappointed! The only thing we hated was that we didn't have a kitchen to take home some of the fresh goodies and cook dinner! We did however, get a few Christmas presents and Pinto Beans which are currently soaking in our kitchen to be used for my Vegetarian Chili tomorrow!

There is more jewlery than one girl can handle in Santa Fe. My favorite jewelry is anything that is locally and hand made. Lucky me, I got not one but THREE local and hand made pieces! We were having some drinks at Marble Brewery and our waitress had one this eye-catching copper bracelet. We asked her about it and found out she made it! After a brief conversation it was decided she would make me one and we would meet her the next day! I love the bracelet and when we met to get it she also had on an incredible copper ring that I might have to inquire about as well!

I am saving the best for last, our meal at Pasquals. We went for my Birthday dinner, it was a chilly, crisp night and we were seated at a corner table with just enough privacy and just enough in the center of it all.  I indulged in the warm brie with a roasted head of garlic and a Baguette to spread with Salsas of Roasted Tomato~Jalapeño and Tomatillo. It was A-Maz-Ing!

There is plenty more to do in Santa Fe! I was hoping it would snow while we were there but we will have to plan another trip in the winter!

In Health, 

Tricia

Sunshine Fit Circuit- Booty Bar Fit

This week is flying by!!! Some very exciting things are happening, including the opening of Pilates ProWork's second studio in San Francisco! Today's circuit is Pilates, Bootcamp and Barre inspired since that is what my mind is infiltrated with!

Booty Bar Fit
Perform each move for 30 reps. You will need a chair for some of the moves.

1. Jumping jacks
2. Plies with wide feet facing and holding on to back of chair
3. Alternating lunges to left side holding chair with right hand
4. Right leg glute lifts- face chair, bend at hips holding chair, keep right leg straight and lift up to hip height
5. Alternating lunges to right side holding chair with left hand
6. Left leg glute lifts- face chair, bend at hips, hold chair, keep left leg straight and lift up to hip height
7. Jog in place- every time the left foot lifts that is one count
8. Knee to shoulder right leg- holding chair, leaning from hips, extend right leg straight back at hip height, turn knee and toe out, bend knee to shoulder and then straighten back to start
9. Knee to shoulder left leg- holding chair, leaning from hips, extend left leg straight back at hip height, turn knee and toe out, bend knee to shoulder and then straighten back to start
10. Crunch with alternating leg kick- lay on back, knees bent, hands behind the head, lift head and shoulders while kicking right leg to ceiling, return to start, lift head and shoulders while kicking left leg to ceiling, return to start.

In Health,
Tricia