Kale and Goat Cheese Empanadas

Photo by Mrs. O

I like simple 30 minute meals so that I don't spend long hours cooking in the kitchen. I do understand that some things will take more than a half hour but it's nice when some things don't take long to make. A few days ago, while reading the March Oprah Magazine, I came across the following title: Easy As 1, 2, 3. It featured very simple to make recipes that also looked delicious.

I salivated while I read each recipe and got excited to try a few of them. Out of the six I've tried two. Actually, I modified one of them. Featured were the following meals and desserts:

• Lemon and Smoked Mozzarella Pizza
• Salt and Pepper Chicken Wings with Bok Choy and Peppers
• Cod with Chirizo and Tomatoes
• Kale and Goat Cheese Empanadas
• Raspberry Buckle
• Chocolate Hazelnut Brownies

Photo by Mrs. O

 I couldn't wait to try the Empanadas because I like Kale. I add handfuls to my smoothies almost everyday. It's very nutritious and some say it packs more punch than Spinach. I don't think Popeye would be happy to hear that. Goat cheese is a healthy alternative to cream cheese, it's higher in Calcium and Protein compared to cheese made from cow's milk. It's also easy to digest. This is a plus for people who are lactose intolerant. I enjoyed it warm, at room temperature and cold from the fridge. To me, this is a healthy grab and go snack.

Photo by Mrs. O

I also made the hot wings but I modified it a bit. Instead of Bok Choy, I used Broccoli because my local grocery store didn't have any more. I also added garlic. It was simply delicious. The Raspberry Buckle is the next item I'd like to make.

I like simple and healthy recipes and look forward to adding to my repertoire. Here's to yummy foods and here's to your health.  

  

Exercising Everyday Helps with Weight Loss

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While at the gym, two ladies started talking to my friend and me while we were doing toning exercises for our abs. They wanted to do the exercises so that they could shrink their waist areas. During our conversation, one of them pinched her waist and asked how she could get rid of the fat. I told her aerobic exercises will help.

She told me that she works out only once a week. That was a red flag to me. I told her that in order to shed fat, she'll have to workout more than once a week and eat a healthy low calorie diet. According to the American Council on Exercise, the average adult needs to workout almost everyday of the week for 60-90 minutes in order to lose weight. 

Most people who hear that they have to exercise everyday may find it overwhelming and say, "ain't nobody got time for that?" Start gradually and build up to working out everyday. For instance, 30 minutes three times a week and gradually build up to 1 hour then nearly everyday. It will take time to change and develop a new routine. My rule of thumb is to go no more than one day without exercise. That's a new rule for me because in the past, my rule was to go no more than two days.

Before you start any exercise or weight loss program, consult with your doctor to make sure it's safe for you. A well rounded program will include aerobics, strength training, and flexibility. I do strength training about three times a week using my body weight, machines, or dumbbells. 

I average doing 40 to 60 minutes of aerobic exercise nearly everyday. Sometimes, I do 120 minutes about two to three times a week if I have the energy. When I do strength training, I work my total body doing push-ups, squats, or lunges. I stretch or do Yoga for flexibility.

You may start working out everyday and get discouraged because weight loss doesn't happen overnight. It's gradual because you have to mentally adjust to working out more and your body also has to adjust to the change. The average person loses one to two pounds per week with exercise and a low calorie diet. The frequency of exercise and diet go hand in hand. Here's to your health and a successful weight loss. 

Yes, I Should Workout Today

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I workout at least five to six days a week but there are days I just don't feel like exercising. My reason varies from being tired or just feeling that I need to rest my body. As long as I'm not sick, my personal rule is to go no more than a day without exercise.

On the days I don't feel like working out, I push myself anyway and feel great after I finish. Surprisingly, when I push myself, I do more than I thought I had the energy for. It helps to do a different workout than I would normally.

For instance, I do intervals in my home gym or go to my local gym to take a cycling or Zumba classes as a normal workout. To make things different, I'll do Step aerobics, Tae Bo, or Wii Just Dance or Sports at home. I play a mean Wii tennis with a Serena Williams attitude. Mixing up the exercise keeps me entertained and challenges my body to adjust to something new instead of what it's used to through muscle memory.

As long as I don't go more than a day without exercising and push myself when I don't fee like working out, I feel that I'm doing a good job meeting my weekly workout goals. What motivates you to exercise? Here's to your health!

Ratatouille, the Soup!

Ratatouille Soup, photo by Ms. O

I like to cook meals that don't require a lot of time in the kitchen and making Ratatouille is the perfect one pot meal on a snowy day. The last time I made this meal was about four years ago. I  don't know why it's taken this long but I'm glad I had a taste for Ratatouille and decided to make a pot.


Ratatouille is a vegetable dish consisting of onions, eggplant, peppers, tomatoes, and zucchini. There are many variations but I used the recipe on the Rachel Ray site. I made a few eliminations and adjustments though. The recipe consists of the following:

3 tables spoons Extra Virgin Olive Oil
1 medium Onion, chopped
1 (each) Green and Red Bell peppers, seeded and chopped
3 cloves Garlic, chopped
1 medium Eggplant, peeled and diced
2 small Zucchini, diced
*Salt and Pepper to taste
1 teaspoon dried thyme
1 can (28oz), diced tomatoes
**6 cups vegetable stock
A handful of fresh Basil, torn or shredded

*I used Red Crushed Pepper because we like things spicy.
**Rachel calls for chicken stock but I used vegetable stock for the Vegetarian in the family.

I bought all the vegetables, fresh herbs and canned diced tomatoes from my local grocery store. Cutting the vegetables didn't take very long. Here's how it was prepared:

I heated one of my deep pots over medium heat and when it was hot enough, I poured in the Olive oil. I added all the vegetables, stirred frequently and cooked until the onion was tender; about ten minutes.

Next, I added the diced tomatoes, vegetable stock, salt and crushed pepper. I brought it to a boil and let it simmer for about ten minutes because I didn't want the vegetables to get to get mushy.

This meal is simple, delicious and healthy. I don't know how many calories but I know that it's low in fat and all the veggies probably meet the required daily allowance. I like my meals hot but Ratatouille can be served cold as well.

There are many things that can go into this soup but I'm guessing I won't be able to call it Ratatouille. I can easily see adding white fish, Button Mushrooms, or Okra. I've added Baby Spinach when I heat up a bowl to eat and that's delicious and I get an extra boost of nutrients. Here's to your health and one pot meals!

Bringing the Gym Home

There are days I don't feel like going to the gym and would rather exercise from the comforts of my home. When I do, I choose an interval workout incorporating aerobics and strength training. Here's what I do in my home gym:

Shoulder press, Google images

• 5 minute - warm up on the treadmill
• 15 each - bicep curls and shoulder presses, hold/suck abdominal muscles (abs) in tight. During the shoulder press, keep your knees soft (don't lock them) and keep your elbows at the shoulder level. ARMS 
• 5 minute - walk, jog, or run on the treadmill (increase the incline if you're walking)
• 15 squats: visualize sitting in a chair, keep your weight in your heels so that when you squat, your toes lift a bit, make sure your knees stay behind your toes. Hold abs in tight. LEGS 
• Repeat step 3
• 16 alternating lunges - stand up nice and tall, abs tight, step forward with the left leg and extend the right leg as far back as you can. Lower the right leg just until your knee almost touches the floor. Your left leg should be parallel to the floor. LEGS
• Repeat step 3
• 15 - 25 Push-ups; full or modified on your knees. Hold abs in tight. CHEST
• Repeat step 3
• 15 - Bent over flys; bend over at the waist, flat back, tuck your tail bone in so that your butt is under not up; keep your head down looking diagonal in front of you, lift the arms to the side like you're going to fly like a bird and squeeze your shoulder blades together. Hold abs in tight. BACK
• Repeat step 3
• Planks: 15-60 seconds; in a push-up position, bend elbows and rest on the forearms. Your weight should be on your forearms and the balls of your feet, keep your back flat and hold your abs in tight. Make sure you continue to breath. People unknowingly hold their breath during the plank. ABS
• 5 minute cool down - walk at a lower speed 

Squat, Google images

This is a great workout and I break a sweat. I use a pair of ten pound weights when I do the arm, back, and leg exercises but these can be done without weights. I run on the treadmill between 4.5 and 5MPH. If I'm feeling very strong, I'll run at 6/6.5 MPH but I take it easy because I'm still recovering from the bulging disk situation in my lower back. If I chose to walk, I increase the incline between 4.5 and 10. For safety reasons, the higher the incline, the slower the speed. For instance, if I have the incline at 10, I'll walk between 3 and 3.5MPH. Breath throughout all the exercises.

There are many strength training exercises I can do besides what's listed. For instance, I'll do a front kick then lunge, mountain climbers or alternate leg lifts while in a plank position. My goal is to get a total body workout and have fun. Here's to your health.  

Oatmeal for Heart Health

I like oatmeal and lately I've been eating more of it. Why? So that I can get the benefits of reducing cholesterol. I recently found out that my LDL (LOUSY) is high even though my HDL (HAPPY) is also high. My total cholesterol is slightly high and I want to focus on bringing the numbers down within six months.

According to WebMD, many variables that increase ones cholesterol such as weight gain, diet, genetics, or smoking. As for me, I unscientifically think the increase is due to weight gain. I didn't workout for about three months due to major lower back pain. Weight gain may increase triglycerides as well. 

I eat very little meat but since cholesterol are in foods that come from animals, I'm thinking of becoming a vegetarian. There is no cholesterol in plant foods but foods that come from animals such as egg yolk (guilty), butter, cheese, or meats have cholesterol. 

Seeing the numbers from my yearly physical reminded me to really be careful and be mindful of what I consume. Thankfully, I'm able to workout again and I know I can drop the weight and the lousy cholesterol numbers will drop. I'm back to exercising at least five days a week.

Oatmeal to the rescue! Oatmeal has soluble fibers and healthy carbohydrates and reduces cholesterol. I'm also eating less foods such as cookies. I developed a habit of eating about two/three cookies a week from Panera. There's nothing wrong with their baked goods but too much of everything isn't good for you. Baked goods, packaged items and fried foods have trans fat which isn't good for the body as well. 

No matter how healthy your lifestyle, there's always room to improve. Here's to your health! 

I Spin Around

Pearl Izumi shoes. Photo by Mrs. O

I've been testing out my first pair of cycling shoes and I LIKE them. I've been cycling for over a year wearing my cross trainers and using cycling shoes make a huge difference. Fitness experts say that there's no need to buy a pair of shoes for every exercise but if you're going to do a type of exercise or sport for a long time, I recommend that you do.

Photo by Mrs. O

I bought the Pearl Izumi brand from REI in my neighborhood. There are several brands for men and women but if you were a large shoe size like me, you'll probably have to select a pair in mens. They are also in European sizes. For instance, if you were a women's size 11 like me, you'll be a size 43 in women or 45 in men. I tried on about five pair of shoes before I found a comfortable one.

Photo by Mrs. O

Once I made my selection, the associate mounted a pair of cleats at the sole of the shoes. The cleats clip on the top of the bike pedal. Wearing cycling shoes, I feel that I'm working more efficiently and that my muscles are working harder. I feel many muscles working compared to wearing my cross trainers. I'm still getting use to the feel of riding on air. Here's to your health and discovering new ways to enjoy exercises more and more.