November 2013 workout update

November already!?? This year has just flew away for me.

I hit a workout plateau and noticed that my calorie count was actually going down in the beginning of November, significantly down! So of course something had to be done! I decided to increase my incline slightly. I also started doing my weight training prior to the treadmill so every morning (Mon, Tue, Thur and Fri) at 4 a.m. I do a warm up for a few minutes (nothing fancy, just basics) and then do some weight training to tone those arms.

I have a confession, I am oh so scared of getting flabby arms and also have a borderline obsession of wanting Michelle Obama arms. So I do two sets of 30 reps with some basic arm toning and about 40’ish tricep dips. It’s a good burn for now. I am sure in a few weeks I will need to revisit it. I will do a more detailed blog post once I have revamped it.

On to the November stats …

PS: I had to take a break the last week since I pulled my calf muscle. Not sure how.

DATE	CALORIES
11-1-2013	807
11-5-2013	691
11-7-2013	714
11-8-2013	691
11-11-2013	758
11-12-2013	740
11-14-2013	759
11-15-2013	750
11-18-2013	815
11-20-2013	829
11-21-2013	721
11-22-2013	734

TIME (in minutes)	Details	…
At START (5:00 a.m.)	Set Incline to 4.0 Set Speed to 2.5	Start iPod! J
2 Minutes	Change speed to 2.7	*YAWN* *RUB EYES*
4 Minutes	Change speed to 2.9	*YAWN* *ADMIRE the EMPTY Gym*
6 Minutes	Change speed to 3.1	*YAWN*
8 Minutes	Change speed to 3.3	Where am I?!!
10 Minutes	Change speed to 3.5	AWAKE now!
15 Minutes	Change speed to 3.6	Techno beat DROPS!!
20 Minutes	Change speed to 3.7	Gym is PACKED by now!
25 Minutes	Change speed to 3.8	Starting to feel the burn!
30 Minutes	Change speed to 3.9	It’s getting hot in here!
35 Minutes	Change speed to 4.0	Here comes my treadmill neighbor! *SMILE*
40 Minutes	Change speed to 4.1	Remember that dress? You need to fit in it soon!
50 Minutes	Change speed to 4.2	Barely breathing. Its super-duper hot now!
57.30 Minutes	Change speed to 2.5	Wait! Its over? Almost there princess!
60 Minutes (6:00 a.m.)	END	YAY! You did it!

Vegetarian Snacks Under 100 Calories

I often see a lot of snacks with meat or seafood that are under 100 calories. The list usually includes some highly processed pre-packaged food as well. Since my goal for 2013 was to reduce processed food here is a list of 25 snacks, yes 25, I have come up with. These snacks are all vegetarian and have high protein. I do have some options with eggs to if you don’t eat eggs, skip those!

1. Omelet: 1 egg and ½ cup veggies and spices
2. 1 rice cake and 1 tbsp. peanut butter
3. ½ cup cottage cheese and 1 slice cantaloupe
4. 1 medium size banana
5. 10 animal crackers
6. 1 cup chopped mango
7. 2 tbsp. guacamole and 5 chips
8. 1 hard-boiled egg
9. 1 cup canned mandarin oranges
10. 9 pretzels and ½ tbsp. chunky peanut butter
11. 1 cup sliced apples and 1 oz. low fat cheddar – personal favorite!
12. 10 baby carrots and 4 oz. Greek yogurt ad 1 tsp. ranch mix
13. 4 tbsp. hummus and 2 celery stalks, sliced
14. 3 almonds chopped and 4 oz. Greek yogurt and a drizzle of honey
15. 2 tbsp. fat free bean dip and 1 small wheat tortilla and 2 tbsp. low fat cheddar
16. 2 tbsp. light guacamole and 2 celery stalks, sliced
17. 1 pack low cal instant oatmeal
18. ½ cup edamame, shelled
19. 2 cups watermelon
20. 25 dry-roasted, unsalted pistachios
21. ½ cup baby carrots and 2 tbsp. hummus
22. 2 egg whites with a slice of whole wheat toast
23. ½ cup cucumber and 2 tbsp. hummus1 small apple, sliced and ½ tbsp. peanut butter
24. 1 small apple, sliced and ½ tbsp. peanut butter 
25. 3 cups air popped popcorn

Sources:

Spark People

Dr. Jackie Newgent

October 2013 workout update

Fall is here! I have a love hate relationship with the cold weather. Yes, I like the temperatures dropping, the leaves changing colors, the fabulous winter gear BUT it is awful for my skin and can we just take a minute and discuss the overload of baked goods everywhere?!!

I mean really, why?!! I struggle with not eating sweets. This time of the year (till the end of December) is especially hard for me. It’s cold outside which makes me want to stay home and bake goodies … ugggh the downward spiral. To help me stay on track, I am keeping one serving size of the baked goods for me and bringing the rest to work for my awesome new coworkers! 

PS: I switched jobs. Won’t go into too many details but I needed to switch. I am much much happier here!

On to the actual purpose of this entry, my October 2013 workout update. Here it goes …

DATE	CALORIES
10-1-2013	852
10-3-2013	810
10-4-2013	818
10-7-2013	664
10-8-2013	763
10-10-2013	814
10-11-2013	699
10-14-2013	686
10-15-2013	666
10-17-2013	727
10-18-2013	676
10-21-2013	791
10-22-2013	710
10-24-2013	700
10-25-2013	675
10-28-2013	821
10-29-2013	742
10-31-2013	809

TIME (in minutes)	Details	Notes
At START	Set Incline to 4.0 Set Speed to 2.5	Start iPod! J
2 Minutes	Change speed to 2.7	Warm up
4 Minutes	Change speed to 2.9	Warm up
6 Minutes	Change speed to 3.1	Warm up
8 Minutes	Change speed to 3.3	Warm up
10 Minutes	Change speed to 3.5	Warm up
15 Minutes	Change speed to 3.6	Drop it like it’s HOT!
20 Minutes	Change speed to 3.7	Drop it like it’s HOT!
25 Minutes	Change speed to 3.8	Drop it like it’s HOT!
30 Minutes	Change speed to 3.9	Drop it like it’s HOT!
35 Minutes	Change speed to 4.0	Drop it like it’s HOT!
40 Minutes	Change speed to 4.1	Drop it like it’s HOT!
50 Minutes	Change speed to 4.2	WOAH! You got it!
57.30 Minutes	Change speed to 2.5	NICE feeling, huh?!!
60 Minutes	END	YAY! You did it!

Doesn't it make you happy when the gym is empty?!! Makes me super happy! Just me, the treadmill and some awesome beats .... 

Roasted Vegetables - Bhel Style

Looks yummy huh?!!

I think roasting vegetables was one of the BEST things to happen to vegetarians! Steamed veggies have a texture that doesn't suit my pallet and I do think they lose nutrients and taste. For those of you who are not familiar with Bhel, it is an Indian Street Food that is full of flavor and crunch. For this recipe I have paired up those same flavors to make this a fun side. I also chose vegetables that are high in protein.  

Ingredients: 

• Cauliflower, cut into 1 inch florets, 1.5 cups
• Broccoli, cut into 1 inch florets, 1.5 cups
• Lemon, halved 
• Purple Onion, finely chopped OR Onion Powder - Optional
• Cilantro, finely chopped
• Rosemary, 1/4 tsp 
• Sunflower Seeds, 1/4 cup 
• Vegetable Oil, 1 tsp
• Coconut Oil, 1 tbsp
• Salt, to taste 

Direction: 

• Preheat oven to 450. 
• Cut up the veggies in a large bowl - use less or more veggies depending on your portion size. 
• Add melted Coconut Oil, Salt, Rosemary. If you plan to skip fresh onions you may add onion powder in this step. NOTE: Don't add the fresh onions now, they will burn during the roasting process. 
• Give it a quick toss to make sure everything is coated evenly. 
• Line a baking sheet with some foil. NOTE: the baking sheet sides need to be about 1 inch. This is very important, if they are higher than that the steam won't escape causing the veggies to steam instead, i.e. they will be mushy! 
• Coat the foil vegetable oil and place the florets on the sheet. NOTE: They should not be overcrowded as that will cause it to steam as well. 
• Cook for about 15 - 20 minutes. I like to brown mine a tad. 
• Let the veggies cool for 5 minutes on the baking sheet. 
• Once cool, move them to the serving bowl or dish. 
• Drizzle some fresh lemon juice, cilantro and onions (onions are optional). 
• Sprinkle the sunflower seeds in the end for an awesome crunch! 
• Serve! 

I usually eat this as lunch. I gain weight very easily so this is a good alternative to stew and salad for me. This pairs up very well with Tofu Sticks (recipe coming soon). 

High Protein Snack

Stack following:

• Cracker
• Hummus 
• Chopped Dates
• Sunflower Seeds
• Rosemary 

**Repeat and start munching! **

Coconut Cardamom Cookies

Ingredients:
1 cup dried Coconut, toasted
1/2 cup all purpose Flour
3/4 cup confectioner's Sugar (powdered sugar)
1/2 teaspoon Cardamom Powder
2 teaspoons Vanilla
Pinch of Salt
6 tablespoons melted Ghee or Unsalted Butter

Directions:
Mix the flour, salt, sugar and cardamom.
Slowly add the roasted coconut. When preparing the coconut roast it on very low heat, making sure it doesn't brown.
Add in the vanilla.
Slowly add in the Ghee, one spoon at a time.
Wrap the dough with some cling wrap and put it in the fridge for 15 minutes.
Pe-heat the oven to 300F.
Form small cookie balls on a cookie sheet (lined with parchment paper)
Cook for 15 -20 minutes - these cookies cook very fast so keep a close eye on them.
Let them cool for 5 minutes and enjoy!

NOTE: This is an Ayurvedic meal that is user friendly for people that have the Vata-Pitta Dosha (minus the sugar). Cookies maybe made with Stevia.

Zesty Cilantro Pesto Sauce

Ingredients:
1 cup packed fresh Cilantro Leaves (1 bunch)
2 tablespoons roasted Sunflower Seeds
2 tablespoons Ghee or extra-virgin Olive Oil
4 tablespoons plain Yogurt
1/4 teaspoon Sambal Sauce (to spice things up)
2 tablespoons Lemon juice (1/2 lemon)
2 tablespoons water
Salt to taste

Directions:
Toss everything in a food processor or blender for about a minute and blend.
Serve with pasta or sautéed veggies.
Can be used as a dip for spring rolls or hot wings.

This is a pitta approved meal per the Ayurveda food guidelines.

Spinach Salad

I can't believe I am actually doing a "recipe" blog for this. Its really so easy. Take a huge bowl and add all of the following ingredients together:

• Spinach - 2 cups (makes salad for one person)
• Shredded Cheese (sharp cheddar) - 2 tablespoons
• Sunflower seeds - 1 tablespoon 
• Veggie Patch meatless meatballs - 5 to 7 of them, cooked
• Catalina Dressing - 1 tablespoon (fat free)

For a vegan/healthier twist, skip the cheese!

Fiber for Vegetarians

We have all seen people emphasize health benefits of a high fiber meals, so what exactly are these benefits? Fiber enables proper function of your digestive tract. It also reduced the risk of obesity, heart disease and diabetes. According to the Mayo Clinic women should try and eat at least 21 to 25 grams of fiber daily, and 30 to 38 grams for men.

So one of my resolutions this year was to quit meat, and another one was to reduce processed food. So the options I am providing you are Vegetarian and Vegan friendly. A few things from the list below that I use on a daily basis are: Apple, Avocado, Blackberries, Cherries, Coconut Water, Mango, Nectarine, Pear, Raspberries, Spinach, Strawberries etc. Don't have time to eat them, well make a smoothie and drink it up!

Wanting to change your eating lifestyle is a slow process. Take it one step at a time. Here is a detailed list of fiber content in food items that are readily available.

Source: Mayo Clinic

Resolutions!

I personally think most people fall off the resolution wagon after January! I also think this is because they set unrealistic goals. Don't set yourself up for failure. Be honest to yourself and instead of goals make it about good decisions that allow room for error. For instance if you goal is to drink more water, allow yourself with some low sugar or sugar free juice OR allow yourself one cheat meal a week and eat healthy the rest!

Having said that, here are my promises for 2013:

• Get involved with a non-profit that helps developing countries and volunteer. 
• Finish Jillian Michael's 30 Day Shred - do all 30 days in a row!
• Eat healthy all week and allow self to cheat one meal per week. 
• Quit eating meat -- thats right, none what so EVER! 
• No useless shopping - I have a bad habit of shopping just because. 
• Worry less!! 

Hope you all had an awesome New Year's Eve and I hope that 2013 is oh so kind to you! 

PS: Stay tuned for a Beauty Giveaway. I will be doing monthly Beauty Giveaways on my YouTube channel. Here is a link: http://www.youtube.com/user/HP921Vlog

Picture borrowed from Pinterest

Pineapple Buffalo Tofu Quesadillas

(Serves 4 – 2 half quesadillas per serving)

Ingredients:

• Pam Cooking Spray
• 8 ounces Extra Firm Tofu, Pressed (see directoions below)
• 4 Whole Flour Tortillas
• Buffalo Sauce - I used Mexican Cholula Sauce (its a cross between hot and buffalo sauce - heat: medium)
• 5 Green Onions, Finely Chopped
• 2 medium Tomatoes, Finely Chopped
• 1 medium Yellow Onion, Sliced
• ½ Red Bell Pepper, Sliced
• 1 can (8 oz) Dole Crushed Pineapple with Juice - avoid the one with syrup
• ¼ Tsp Red Pepper Flakes
• ¼ Tsp Cumin
• ½ Tsp Salt
• 1 cup Shredded Cheese
• 4 Tbsp Low Fat Sour Cream

Directions:

1. Heat a Tbsp of Olive Oil in a large pan over medium heat. Add the Onions to the pan. Sauté till they soften and then add the Pineapple with its juice. Cook till about 1/2 the juice has evaporated. 
2. Add in the Red Bell Pepper, Cumin, Red Pepper Flakes and Salt. Once the juices are done cooking set the mixture aside. Let this cool to room temperature. 
3. In a separate bowl crumble the pre-pressed tofu. If you haven't pressed tofu yet or need directions on it, please read the notes section below. Add in the Buffalo sauce, as much as you need. I would start with a very small quantity. Fold in the Pineapple mixture and the remaining vegetables. 
4. Spray the inside of a skillet lightly with Pam Cooking Spray and heat the tortilla. Once it softens up, layer half the tortilla with the filling and some shredded cheese. Fold.
5. Cook evenly on both sides. Be careful when flipping over the YUMMY Quesadilla! It takes less than a minute to cook these so be very careful.

Serve warm with sour cream!

I find sautéing vegetables and then making quesadillas very easy. For a quick meal, I would make the vegetable filling on my day off and refrigerate it. This made for a healthy meal when you are pressed for time. This is ideal for college students too! 

Pressing Tofu:

1. Open the package and drain the water. 
2. Cut the tofu width wise. I typically cut them into 5-6 pieces. 
3. Place a single layer of these on a towel. I use paper towels, mainly because it makes for an easy and quick cleanup. 
4. Using my hand and another paper  towel I pat the pieces dry. Get as much moisture off by patting them. NOTE: The tofu (even if you by extra firm) is still tender at this point. 
5. Layer a new set of 2-4 paper towels and place a single layer of the tofu on cutting board.
6. Cover this layer with another 2-4 paper towels. Place a bowl or large plate and some heavy objects so the water gets out of the yummy tofu! 
7. I use a square serving platter and add some canned goods. Let it drain for about 30 minutes and your tofu is ready! 

PS: Amazon does sell equipment that presses Tofu but why pay when you can do it at home for a fraction of the cost. 

Protein for Vegetarians

Protein intake for vegetarians is the most discussed topic. Most people tend to think that vegetarians and vegans lack protein in their regular diet. Most people also fail to realize that there are several options that vegetarians can fall back on. Here are a few things that I would recommend if you are looking for vegetarian protein options. Several of these are common in Indian foods and those are on the top of my list as thats what I mostly consume. If you need recipe suggestions feel free to leave me a comment.

I have broken these down into different categories, such as: Grains, Nuts, Beans, Soy, Lentils, Dairy, Vegetables, Etc. I have also included some of the Indian names for the lentils.

Vegetables: Broccoli, Avocado, Spinach, etc.
Grains: Quinoa, Brown Rice, Barley, Couscous, Oats etc.
Nuts: Peanuts, Pistachios, Cashews, Almonds, Walnuts, Peanut Butter, Almond Butter, etc.
Beans: Garbanzo (Chickpeas), Pinto, Black, Kidney, Hummus, etc.
Soy: Soy Milk, Soy Yogurt (recommend Silk), Tofu, Edamame, Tempeh, Soy Butter, etc.
Dairy: Cottage Cheese, Greek Yogurt (recommend Chobani), Milk, Ricotta Cheese, Cream Cheese, etc.
Lentils: Black Lentils (Beluga, Urad Daal: black or white), Black Chickpeas (Kala Channa, Bengal Gram), Brown Lentils (Masoor: brown or red), Yellow Lentils (Channa Daal), Split Peas (Moong Daal or Val Daal), Pigeon Peas (Toor Daal), French Green Lentils, etc.
Additional Sources: Protein Bars (Luna or Zone), Protein Supplements such as Hemp Powder.

Please Note:

• If you do consume eggs, I don't recommend egg substitute as its very processed. 
• Upon further research I also found that sprouted lentils tend to lose nutritional value. I personally don't like the taste of sprouted lentils so I avoid it. 
• Be careful when using canned beans. They have a ridiculous amount of sodium that they use in the preserving process. Rinse them throughly before using. I recommend using soaked beans but I can totally understand if you are pressed for time. 
• Being vegetarian is a lifestyle choice ... and I promise its a yummy journey! 

Spicy Desi (Indian) Potato Tian

Spicy Desi (Indian) Potato Tian

(Serves 2)

 Ingredients:

• 1 Tbsp Olive Oil
• Pam Cooking Spray
• 1 lb Red Potatoes, Sliced
• 1/2 cup Maggi Tomato Chatpat Sauce 
• 1 cup Pepperjack Cheese, Shredded
• 1/2 tsp Cumin Powder
• 1/4 Tsp Red Pepper Flakes
• 1/2 tsp Chaat Masala (optional)
• Salt to taste

Directions:

1. Preheat oven to 300 degrees. 
2. In a small bowl, whisk together the Olive Oil, Cumin, Red Pepper Flakes and Chaat Masala. Set aside. 
3. Spray the inside of a baking dish with the Pam Cooking Spray and place all the potatoes vertically as shown in the picture below. 
4. Drizzle the oil and spices mix over the potatoes. Bake for 60 minutes or until it is golden brown. 
5. Drizzle some Tomato Sauce and Cheese. 
6. Serve warm.

I usually serve this as a side. For those of you wondering what Tian means or where I got that word from, according to Google its a dish of finely chopped vegetables cooked in Olive Oil and then baked.