Foodie Friday

OH BOY, it’s back! I don’t know how long it’s been since my last Foodie Friday but it is way overdue. I’m keeping it simple and sharing my favorite avocado toast! This tasty, trendy, and expensive plate has been popping up on menus all over the place; so naturally I had to put my own spin on it.

avacadosFirst, why is everyone so obsessed with avocado?? Deliciousness aside, this creamy green fruit has 20 vitamins & minerals with only 80 calories. In 1/3 an avocado you get a nutrient dense treat that can be used to make brownies, ice cream, pesto, etc… and this awesome toast!IMG_1089I love herbs & think they’re a great way to add a lot of flavor. When playing around with this recipe I tried a few different combos but consistently came back to dill, cilantro, & parsley. If you prefer something else – go for that!

Avocado Toast (4 servings)

  • 4 slices of multigrain bread
  • 4 eggs
  • 1 avocado
  • 1/2 lime
  • 1-3 sprigs of parsley, cilantro and dill (stemmed and rough chopped)
  • salt & pepper to taste
  • 1 tbsp white vinegar

The hard part of this recipe is picking a good avocado, and the harder part is poaching the eggs. If you’re not into that sort of thing you can soft boil, fry, or even scramble your eggs but I find it really simple. Add water and vinegar to a pan and set your stovetop to medium heat. Let the water come to a soft simmer (no hard bubbles) & crack in the eggs. Allow eggs to cook for 3-4 minutes (white fully cooked) and turn off the heat. The vinegar should keep the egg from sticking to the pan & you just remove the eggs with a slotted spoon. While all that exciting stuff is happening you can pop your toast in the oven, slice open your avocado, & combine it with the remaining ingredients listed. Spread your avocado mixture on the toast, top with your perfectly poached egg, & enjoy!

 

’til next time, keep smiling! 🙂

 

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Here we go!

So we had an awesome time in Nashville even though the weather was rainy! We hit the Honky Tonks on Broadway, toured RCA Studio B & Ryman Auditorium, ate our weight in delicious southern food, and enjoyed some time away together. Oh, and did I mention I snagged myself some of these…IMG_0618I have always wanted them and am so thrilled to have gotten two pair of beautiful boots in the Music City!

We missed the warm weather here in San Francisco. Of course it was gorgeous while we were away & now it feels like 35 outside. That’s okay, we soaked up the sun in Sonoma this weekend. We had such a great time with our friends and picked up from 3 of our 5 wine club memberships.IMG_0616With all the excitement we have been indulging a bit. Over the next few weeks we’re making a solid effort to stick with a healthier dietary routine starting today. Here’s what was on the grocery list:

  • Broccoli, Asparagus, Green Beans, Cucumber, Spinach, Kale, Bell Pepper, Cherry Tomatoes, Mixed Greens, Avocados, Iceberg Lettuce, Butternut Squash, Carrot, Celery, Dill, Parsley, Cilantro, Chives, Apples, Mandarins, Lemons, Limes, White Beans, Black Beans, Garbanzo Beans, Quinoa, Whole Wheat Penne, Whole Wheat Bread, Chicken (Phil), Shrimp (Me), & Tuna.

I will be making my first quinoa bowls EVER, so look for some recipes coming your way, & am looking forward to getting back into the swing of things.

 

’til next time, keep smiling! 🙂

Motivation Monday #14

IMG_1279.JPGWe’re officially into the month of April and I can’t believe how fast this year is flying by! Almost as fast as Phil and I barreling down the slopes in Tahoe this weekend, haha! The weather was perfect and it was a lot of fun to spend the weekend working out and taking in the most beautiful views around. I also had the chance to share some yoga with my housemates which was fun – I relish any opportunity to spread the yogi love.IMG_1299.PNGThis week I’m working on myofasical techniques nightly to release muscular tension as well as adding some fresh juice for added hydration & nutrients. Phil is kicking up his cat/cow and spinal strength work & trying to cut back on snacks. We’re gearing up to make April the best month of the year, whose with us!

Week 14

“If you stumble, make it a part of The Dance”

Exercise:

  • Phil: 55min cardio/weight lifting 3x/wk, 55min yoga 2x/wk
  • Colleen: 55min cycling 3x/wk, 55min yoga 6x/wk
  • Both: 20min morning/evening stretching & 30min myofasical release 7x/wk

Diet:

  • Breakfast – Green Juice, Protein Shake, or Oatmeal
  • Lunch – Chicken Curry w/brown rice & veggies or Tofu Bowl
  • Dinner – Tofu Nuggets w/carrot sticks, Grilled Portobello Sandwich, Super Salad
  • Snacks – fresh fruit

 

’til next time, keep smiling! 🙂

Motivation Monday #13

Happy Easter Monday!

IMG_1222What a beautiful weekend! We had such a lovely time enjoying the sunshine, taking things slow, and celebrating the culmination of Easter Week. Friday night was quiet and low key (in observance of Good Friday). We had some fish po’ boys for dinner and hit the hay early. Our weekend kicked off with a trip to guitar center to buy Phil his long overdo electronic drum set. We spent the afternoon enjoying delicious wine at our winery’s spring release event, and afterwards some shopping & pizza night! Yesterday was mass, an eggs benedict & mimosa brunch by yours truly,  and rooftop yoga/ an evening of grilling & enjoying the sunset. IMG_1224We’re almost finished the month of March and even though Phil and I have been making healthier choices we still don’t feel like we’re kicking it up enough. So with three weeks left in our 2016 challenge we’re thinking we might extend things a few extra weeks and try something a little different. Starting next week, so with two weeks left in our original challenge, we’re going to start simplifying our diets & kicking up the healing treatments – epsom salt baths, heat/ice, evening and morning stretching, and myofascial  release. We’ll be doing this through the month of May but will still report our results 16 weeks in. IMG_1237Keep working along with us or put your own spin on what we’re doing!! Let me know how it all works out…I would love to hear from anyone whose taking steps week by week to make healthier choices! We’re heading into OUR month with energy and enthusiasm….who else wants to make April their best month yet!

Week 13

“Say NO to can’t”

Exercise:

  • Phil: 55min cardio/weight lifting 3x/wk, 55min yoga 2x/wk
  • Colleen: 55min cycling 3x/wk, 55min yoga 6x/wk
  • Both: 20min morning/evening stretching & 30min myofasical release 7x/wk

Diet:

  • Breakfast – Green Juice, Protein Shake, or Oatmeal
  • Lunch – Grilled Chicken or Shrimp w/mixed greens & quinoa, or Tofu Stir Fry
  • Dinner – Veggie Sloppy Joe’s, Tofu Nuggets w/carrot sticks, Grilled Veggie Sandwich

 

 

’til next time, keep smiling! 🙂

Motivation Monday #12

Hey There!

IMG_1187.JPGIts been another dreadfully rainy day in San Francisco but the weather is supposed to perk up for the rest of the week; which is good because I sure need a kick in the pants! This weekend with my brother and sister in law was wonderful but teaching 16 classes, playing tour guide and managing everything else on my plate has definitely left me a bit drained. Instead of looking at things in a negative way I’ve used today’s weather as an excuse to stay in bed and recharge – well, at least in btwn my 6am & 12pm class I squeezed in a nap, and btwn my 12pm class and my 3pm shift at the studio I did some yin yoga…it’s all about making time for yourself and listening to your body, right?!?!FullSizeRender.jpgWe’re so close to wrapping up this lovely 16wks of 2016 Motivation challenge and I think both Phil and I have become that much more in tune with our bodys’ needs and how much the food we consume plays a role in how we feel. This weekend was full of more fried food and ice cream than I would care to admit and I’m feeling it contribute to my low energy today. I’m taking steps to hydrate, cleanse, & reboot for this week by adding some probiotics, as well as my trusty apple cider vinegar & lemon tea to help cleanse my system and have my feeling sharper/more alert. It’s GREENS, GREENS, GREENS for the first week of spring & we’re hoping they’ll have us feeling good as new in no time!

Week 12

“The reward make the work that much sweeter”

Exercise:

  • Phil – 55 min. yoga 2x/wk + 55 min. lifting w/cardio 3x/wk
  • Me – 55-75min. yoga 6x/wk + 55min cycling 3x/wk
  • Both – Skiing ALL DAY 2x/wk

Dietary Routine:

Breakfast 

  • Multigrain cereal w/banana and almond milk
  • Zucchini Muffins w/orange juice
  • Protein Shake

Lunch

  • tofu nuggets w/bbq sauce, carrot & celery sticks
  • roasted veggies w/lavash bread & hummus
  • chicken or tuna salad w/multigrain crackers

Dinner

  • Mixed Greens w/Feta, cranberries, almonds & balsamic vinegar dressing
  • Mixed Greens w/Gorgonzola, pears, walnuts & champagne vinegar dressing
  • Mixed Greens w/Goat Cheese, roasted veggies, & white peach vinegar dressing

Snacks 

  • apple w/nut butter
  • chia pudding
  • popcorn

 

’til next time, keep smiling 🙂

 

 

Motivation Monday #11

Happy Monday Friends!

imageWe weren’t able to make it up quite as early on Friday as we would have liked but we got here before 9pm and able to have a healthy dinner before getting to bed. imageWe were up with the sun & the first on the slopes Saturday – skiing some tougher terrain All day! We woke up Sunday to the photo above & the snow seemed to be endless pouring from the sky – it was pretty cool! We’re taking a lesson today so we can have a professional show how to take things to the next level for the remainder of the season. My muscles are definitely feeling a little tight but I’ve been hydrating, consuming anti-inflammatory foods, soaking in the hot tub, and doing a ton of yin yoga to keep moving.imageThis week starts 6am classes and I’m very exciting for my new offering! I’m hoping to maintain my cardio but I also have to remember to take care of my body and not overdo it. That being said, this week I’m cutting interval training/running and only cycling for cardio. There are 5 more Motivation Mondays and I can’t wait to share the overall results and take-aways with everyone!

Week 11

“The more you believe the closer your dreams become.”

Exercise Routine:

  • weights & cardio 55min 3x/wk & yoga 55min 2x/wk (Phil)
  • cycling 5min  3x/wk & 55-90 min yoga 6x/wk (me)

Dietary Routine:

  • Breafkfast: protein shake, oatmeal w/walnuts & bananas, or banana bread
  • Lunch: turkey chili w/sour cream & multi-grain chips, New England clam chowder, or super salad
  • Dinner: salmon cakes w/soba noodles & winter greens, tofu nuggets w/ raw veggies, or red lentil daal w/roasted veggies & naan
  • Snacks: popcorn, apple, raw veggies, sunflower seeds, or plantain chips

 

’til next time, keep smiling! 🙂

Motivation Monday #10

Smile Friends!

It’s another marvelous Monday. While it may have rained all weekend, it didn’t stop Phil and I from accomplishing everything on our weekend todo list – which oddly included a lot of sleeping in, late breakfasts, watching movies, and lounging on the couch, haha! 😉 But in all seriousness, we did run a few errands, take a yoga class together, work on our taxes, and go over the monthly budget from February – not bad! IMG_4903.JPGThis relaxing but productive weekend was much needed after a week of feeling frantic and unconstructive. Some of you may have noticed a few more spelling/grammar errors in last week’s posts than usual…not that I’m making any excuses BUT that’s primarily because I was drafting entirely on my phone. Phil and I have had three computers (all admittedly old) crap out on us in the last 6 months and the last of which did so last Sunday. I thought we’d be shopping for a computer this past weekend but when Phil came home from his business trip he showed up with a brand new MacBook Air! I am so lucky!!!!!

IMG_1001The computer isn’t the only reason I feel lucky right now…this week I am adding a few new classes to my schedule and am excited to announce my new permanent schedule. Check it out on my yoga page or head to MoveWith to see my schedule! IMG_4797This weekend we both decided we’d kick things up a notch this week in preparation for our coming trip to Tahoe. We’re going up for an extended weekend and its going to have snowed a few feet of fresh powder by the time we dive in…I can’t wait! We’re in double digits now and it’s about to get interesting!!

Week 10

Forget Skinny…I’m training to be a super fit bad ass!”

Workout Routine

  • Weights & Treadmill Intervals 55min 4x/wk + yoga 55min 3x/wk (Phil)
  • Interval Training 30min 3x/wk + 60min yoga 7x/wk + 45min cycling 3x/wk (Me)

Dietary Routine

Breakfast

  • Protein Shake
  • Sprouted Bagel w/eggs & cheese

Lunch

  • Grilled Chicken or Tuna Salad w/Mixed Green Salad
  • Roasted Veggie & Hummus w/Whole Wheat Pita

Dinner

  • Tomato Basil Soup w/Parmesan Croutons
  • Vegetarian Chili w/Multigrain Tortillas & Queso Fresca

Snacks

  • Celery w/Peanut Butter
  • Apple or Banana or Blueberries
  • 85% Dark Chocolate

 

 

’til next time, keep smiling! 🙂