Foodie Friday

Did you guys think I was going to leave you hanging again?!?!

Happy Friday! This week’s Foodie Friday is dedicated to one of Phil’s lunchtime favorites – chicken stir fry! Now I am fully aware that there isn’t anything fancy about stir fry but there are little things you can do so your veggies aren’t soggy & the sauce packs a punch without  the calories. IMG_0962One of the first things I do is season the chicken (little bit of EVOO and seasonings of your choice). Get your skillet really hot and sear the chicken on both sides to seal in the flavor…once you sear things on both sides turn the heat down to med/low and cook the chicken almost all the way through. While the chicken cooks, slice the veggies & onions, and mince the garlic. Once the chicken is done remove it from the skillet and let it rest, throw the onion into the skillet with a little bit of EVOO. Allow the onions to cook down, add garlic, and toss in the veggies…seasoning with salt/pepper, the dry spices you like. Chunk the chicken and add it back to your skillet, tossing together with the veggies. Turn the heat off before the veggies are finished cooking and let everything cool. Make a pot of brown rice w/veggie stock & a bay leaf in the pot to add a more robust flavor.

I make this on the weekend for Phil to enjoy during the week for lunch. Stir fry is one of those awesome things that can be made from anything you have lying around in your refrigerator, so get creative!

’til next time, keep smiling! 🙂

Advertisements

Wellness Wednesday

Hey There Friends!

IMG_0541Are we all making it over the hump? This week started busy and will end just the same…story of life I guess, right?!? Anyway, since today is the last Wednesday in March this will be the last installment of my sleep series. Since I have covered most of the basics, I thought I would hit one more – the morning routine – waking up in the healthiest way to start your day. 7381063We’re all guilty of hitting the snooze button a few too many times in a desperate attempt to get more sleep, only to end up rushing out the door and jolting your body into a panicked start to the day – no bueno! Below are the five things, no matter what, I do every morning to ensure I have a healthy, happy start to the day.

  1. No Snooze – set your alarm for when your realistically need to get up, and get up. Place your phone or alarm clock far enough away from your bed that you have to physically get up to shut it off.
  2. Drink a tall glass of warm or room temperature water. If you’re a tea or coffee drinker this is the perfect time to start the kettle, french press, pot, whatever…
  3. Clean Routine – whether you like to shower in the morning or not, take time to thoroughly wash your face, neck & check, brush your teeth & hair, as a signal to your body that its time to refresh & restart.
  4. Make your bed and tidy up – I guess this one is a bit of a personal thing but its amazing how much better it feels to come home to a clean and tidy home (or at least bedroom/bathroom).
  5. Keep things quiet & screen free for 30 minutes if possible. With the exception of shutting off your alarm, try to avoid the TV, iPad, computer, and cell phone while you’re getting your day started – the world can wait another 30 minutes.

I hope these and the last few weeks of tips can help you maximize your energy throughout your day & keep you feeling happy/healthy!

 

’til next time, keep smiling! 🙂

Wellness Wednesday

Happy Hump Day!

I hope everyone is having a wonderful week! The sun is finally shining in this city by the bay and I am doing my best to get out there and enjoy it. With all the changes in my schedule lately I’ve been feeling quite tired. I finally bit the bullet and started taking naps to give me enough energy to get through the 5am wake ups and 9pm close outs. pros_cons_napping_aI have always been on the fence about napping – I felt time was more importantly spent doing other things – foolish me! I did a bunch of research, tested some theories, and now I’m sharing my results with all of you to round out this month’s Wellness Wednesday. Here are 5 things I’ve learned about napping, why it works, and what to avoid.

Napping 101

  1. Shorter is betterI was always under the impression I needed a few hours in the middle of my day to dedicate to napping but it turns out anywhere btwn 20-60 minutes is really best. 
  2. Waking aint easyI don’t know if this one is a universal or not but I have the hardest time getting up from my naps…I want so desperately to linger/go back to sleep. That feeling goes away after 5-10 minutes but its always there (for me).
  3. Recharge the battery With so much to do and such a unique work schedule my days are longer than usual, which means I am not getting as much sleep at night as I used to. I look at it like my phone battery – since I wasn’t able to get a ‘full charge’ overnight I have to recharge mid-day to keep things running.
  4. No Screens/SoundSince napping isn’t something I have a lot of time for it’s paramount to get right into it. At first I was watching TV to nap or listening to music but I ended up getting too caught up in the audio/visual stimulus that it took longer to fall asleep than just laying quietly in a darker place. 
  5. There is always time I love to talk myself out of something by saying I don’t have enough time & that, quite frankly, is bullshit…everyone has enough time and the reality it if you don’t make time to nap and  you really need to, you won’t be able to effectively do all the other things on your plate anyway! 

’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 #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! 🙂

 

Wellness Wednesday

Happy Hump Day!

imageI’m gearing up for Phil to leave for another business trip and making sure to spend as much time together as possible! One of the worst things about Phil going away is getting to sleep. Some people may think it’s a blessing to have the bed all to themselves but for me, it’s hard to get settled. Thanks to yoga I have a few proven techniques to calm my anxious energy & for Wellness Wednesday, I’m going to share them with all of you.

sleeping beautyFind a comfortable position, close your eyes, and take a few deep breaths. As you deepen your breath start to imagine yourself sinking into the mattress, one body part at a time (starting with your toes and working to the crown of the head). Once you are settled, the real magic begins… Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds, and repeat until you are asleep. It might sound simple but is incredibly powerful. For me, as soon as I think “Man, this is taking forever, maybe it isn’t going to work” I fall asleep. A good night sleep is a foundation to a healthy life, so what do you have to lose?

’til next time, keep smiling! 🙂

 

 

 

 

 

 

 

Motivation Monday #9

What a beautiful Monday!

IMG_0957I hope everyone else enjoyed their weekend as much as Phil & I. When I said we wanted to get back out on the mountain and prove ourselves  (to ourselves), I wasn’t lying. We took it relatively easy Saturday and totally blew past where we thought we’d get to on Sunday…with a little help from our friends. After a lunch time pow wow we decided to join our them yet again and tackle some tougher runs. We dove in head first and went down some of the more challenging terrain – it felt great! IMG_0954I of course couldn’t have survived the 6hr ski days without my yoga practice – starting the morning with some mediation / light vinyasa and finishing the day with some yin to stretch things back out. Now, it’s back to the power yoga grind with 11 classes this week (2 advanced, 1 beginner, 8 all levels).IMG_0876Obviously there is no shortage of physical activity here, haha, but the dietary routine is on point too…it has to be to stay happy/healthy! We’ve got 7 more weeks to make some real changes & it’s feeling great!

Week 9

“You’re off to great places. Today is your day. Your mountain is waiting. So…get on your way”

Exercise Routine

  • weights/cardio 3x wk + yoga 2x wk (Phil)
  • daily yoga + cycling/jogging 3xwk (Me)

Dietary Routine

Breakfast

  • Banana Pecan Bread
  • Multi-Grain Cereal w/banana & lowfat milk
  • Scrambled eggs & veggies and sprouted toast

Lunch

  • Vegetarian Taco Salad
  • Tomato Soup w/parmesan crutons
  • Grilled Chicken or Shrimp w/brown rice & veggies

Dinner

  • Protein Shake
  • Squid ink pasta w/garlic and herbs
  • Mixed greens w/pumpkin seeds, almonds, dried cranberries, feta & homemade dressing

Snacks

  • Popcorn
  • Apple w/peanut butter
  • Hummus w/cucumber & pita chips

 

’til next time, keep smiling! 🙂