Dietitian on the Run

February 23, 2012

A New Barre: Wednesday’s Variety

The muscles were treated to a double dose of variety yesterday; an early morning yoga hour and a late evening spin-barre retrial*.

The “Sunrise” yoga class at Stroga is finally living up to its claim again. It’s dark when we go in, and looks like this by the time we lay in savasana.

Spring, I can feel you! HURRY UP.

I woke up and stretched with an hour of vinyasa – much needed by this point in the week, as usual.

——–

The day’s next sweat-date would include something these muscles haven’t experienced in well over a year*. Spin-Barre is offered at the new Revolve Spin studio in Arlington (Clarenon). These glutes haven’t seen the seat of a spin bike since their Warrior days (which I miss – nobody will make you sweat n’ snake like a Qi Mountain-Ryders class), and the “barre” portion could substitute for the ballet class I missed this week.

*Flashback! First spin class, ever.

The studio was quiet when I arrived (one class was in session), way too early, so I snapped a few pics. I also marveled at the fact that they give you things for free! Things like real cycling shoes (see below), a towel for wiping the inevitable sweat fountain from your forehead, and lockers to keep all of your stuff.

In other places, this may not stand out. But in most DC gyms/studios, you pay for everything but toilet paper and bathroom privileges.

Yes, I’ll take a pair of spankin-new shoes, thank you very much. How kind of you!

Great photo by Jess! Schwinn spin.

Does anyone else internally chuckle and say “Hah! Youuu think that’s a Schwinn….” ? Anyone? Brad Pitt, at his finest.

Schwinn spin bikes, similar to a “tri-bike” in my mind (see aero-style bars), clipless shoes provided for free, and a schedule of classes that includes some variety?

Well done, Revolve! I had a good sweat.

Something to note – this was not actually the Spin-Barre class I thought I signed up for. 1) There is no barre. So….there’s that. 2) We did strength-exercises with weights and a squishy ball – nothing that resembled ballet in the slightest.

So if you sign up for Spin-Barre, keep those points in mind! It was still a good workout, but just not what I expected.

Either way, huge thanks to the crew for reaching out to some locals and getting the word out! I never would have ventured out to Clarendon otherwise, but it felt good to get back in the spin game.

——

What’s adding some variety to your weekly routine? Are you a spinner? Or Barre-lover (looking at you, Jess S!)

6 Comments

Filed under DC, new things!, strength train too!, things that happen at the Gym, Yoga

February 22, 2012

Black, Green & Red Stuffed Peppers

I had my first date with a homemade stuffed pepper last night; it made quite a first impression, as most South-westerners do.

Aptly inspired by Alysa’s “Simple Stuffed Pepper” recipe, I immediately wondered why these had never seen the inside of my oven. They’re delicious. I would order them in a restaurant. I know exactly what I would put in my own version.

WHY have I not made these before?!

Also, why has no one figured out how to grow green chiles in the Northeast?? (Ya know, in these dry, arid conditions up here…) I can’t keep basil alive, therefore I’m not putting a favorite spice at the mercy of my green thumb. But seriously, someone?

No answer to those mind-boggling inquiries yet, but we do have a DOTR-highly-recommended Vegetarian-friendly dinner to show for the efforts.

Black, Green & Red {Quinoa} Stuffed Peppers
for two

2 Large bell peppers (color is totally up to you)
1/2 Avocado, sliced
3/4 cup (cooked) black beans, rinsed
1/4 cup diced green chiles (find ‘em where you can! TJs carries the Hatch brand.)
1/4 cup diced red onion
1 tsp oil (canola or olive)
3/4 cup cooked Quinoa*
2 Tbsp shredded cheese – optional
Cayenne pepper, salt/pepper

*I cooked one cup (dry) of quinoa, so I had plenty of leftovers, and just used 3/4 cup for this. While it was cooking, I added a dash of cayenne & black pepper to the water for flavoring. Optional: cook in low-sodium vegetable broth.

Preheat oven to 400*.

Heat oil over medium; add onions, green chiles and black beans. Season to taste. Heat through; add in quinoa and stir to mix well (see photo above).

Prepare the peppers – cut around the top edge, take off the “lid” and remove the seeds (like when you carve pumpkins! Exactly the same thing.). Stuff with quinoa and black bean mixture (I put about 1/2 cup + an extra spoonful in each, with a little bit leftover), and top with cheese.

Place the lid back on top. Bake in a small glass dish (helps prevent tipping over) for 30-35 minutes, until peppers are soft.

Please excuse the iPhone photos.

Once they’re done, slice up an avocado garnish and grab your utensils – fork + knife. Dig in! You’ll wonder where this easy, vegetable-centered, high-protein dish has been.

12 Comments

Filed under dinners, Meatless Monday, recipes

Tagged as Recipe, Vegetarian

February 19, 2012

Sweat, Stripes & Nothin’ but good

I’ve been reveling in the no-training-plan-attached mode for the past few months, and having little desire to register for anything that would change it.

Sweat once a day – doing whatever you want.

My weekly runs have adjusted to re-include a little bit of lululemon love. There are two stores in the District with weekly run clubs – I like the option of heading to one or the other, and running a route that doesn’t revolve our neighborhood. This also means I’m in a store at least once per week. Eye candy, galore…

I’ve been helping out the Georgetown crew a little bit as they transition to a Thursday night routine; new day/time means a need for new routes (weekend vs. week-day). I worked some MapMyRun magic, and in turn, they asked me to run in and review the latest in their Running collection.

Who turns that down? Not this gal. I love their running tights.

These were different than the other two in my collection because they’re a little more on the “light-weight” side – i.e. no tech-fleece lining – and the waist-band is deep. The front pockets will easily hold some extra fuel, a debit/credit card and/or an iPod. There’s also the back zipper-pocket, which I always make use of (metro card + ID). They’re also navy + white – something to run in other than black!

And they have stripes. And they’re Penn State colors. I mean, seriously? I want to live in these.

If you don’t own a pair of quality running tights, you should have at least one (unless you live in a climate that never dips below 60*. In which case, you’re smart.). And if you’re up for the investment, lululemon’s Run products are completely worth it.

——-

In other news, Chobani has new flavors! If you don’t know this by now, you must not spend a lot of time on social media. If you do, and you’ve tried them, you’ll know why I’m posting about this along with others. They’re following suit – nothing but good.

Chobani rarely disappoints in the taste and texture departments. To add to that, their team is always friendly, responsive, clever and coming up with new ways to add “CHO” as a prefix. The latter is reason enough to love them.

The latest additions to their yogurt family: Passion Fruit, Apple Cinnamon & Blood Orange.

The verdicts:

The passion fruit was probably a one-time only rendezvous. I wasn’t a big fan of the seeds or the orange coloring.

However, the apple cinnamon & blood orange were huge hits in this little apartment. I was a little curious as to how an “orange” yogurt would taste, but they got it right. I’d say both could use a little bit less flavoring, but delicious nonetheless.

——-

Your turn -

What’s the best addition you’ve made to your workout wardrobe lately?

Are you a Chobani lover, too? Favorite flavor?

20 Comments

Filed under food, Lululemon, random, running gear, things I Love

February 16, 2012

Flashback: Tutus & Tip-toes

Before I had to decide between grass-stained jerseys and life on the soccer field versus poised feet and a bun in my hair, my world consisted of dance and sport. I took lessons in tap, jazz and ballet during those formative years, and loved every minute of it. Of course, choosing the life of an athlete over a dancer seemed easy – the tomboy in me had nothing to mull over, no second thoughts.

The choice stands; if I could only have running and nothing else, I would take it.

But, I do like to try new things, to switch it up.

Continuing an annual tradition, we saw the Nutcracker right before Christmas. I always sit there in complete awe – the art of true ballet, the leg muscles it takes to stand on your toes like that (also, ouch), the flexibility of every joint, and the complete poise they maintain through and through.

The soccer player and marathon-runner in me totally cringes. The dancer in me has flashbacks. The yoga lover mind of mine finally realized why that practice is fun for me – it’s a small taste of dance, stretching, and following a sequence.

On Christmas morning, I had two very thoughtful gifts from D – a class pass, and a pair of brand new shoes (that stand out in class – these need to broken in!).

I finally made it to the adult “Advanced Beginner” class on Monday night, and was immediately thankful that I at least do yoga! Flexibility is essential, and without the weekly stretch and pose I give these muscles, I would’ve been so much worse off.

But the hips don’t lie – plies are much more difficult than my young legs remember, and staying in third position is insanely unforgiving. The teacher picked me out of the crowd of at least 40 within minutes – You’re a new face. Oh, hello, good sir…

It came back right away; my posture stiffened, my arms went right into position, and my feet knew what they were supposed to do. My muscles are obviously taking their sweet time getting ‘back in the game’, reminding me that I haven’t done anything of the sort in well over 10 years. Remember all those miles we’ve given you? The finish lines you’ve crossed? Yup. You’re welcome.

After class, he commended me for keeping up and said “I can tell that your brain knows what to do, and your legs are trying to catching up.”

I’ll try not to get too far ahead of them. I’d prefer these legs stick around, doing what they do best, and putting up with the adventures I take on outside of their norm.

Maybe at our next class I’ll even wear tights….

*****

What sport, or activity/hobby, took hold of you at a young age? Have you ever gone back to it?

16 Comments

Filed under about me, doin things My way, new things!, things that make me Happy

February 14, 2012

Happy Heart Day!

We all know what today is, but this month is all about Heart Health. Thanks to the American Heart Association and CDC, we have a wealth of statistics that tell us how many American are already affected by heart disease. While many of the factors that put us at risk are pre-determined, the list of those we can control is worth some attention. At the top of that list? Diet & Exercise; Lifestyle choices, and behaviors.

For a quick “how-to” keep the ticker strong, these sites should do the trick:

Sodium Substitutes – adding flavor to a meal without upping the salt intake.
Washingtonian Well+Being

Getting Healthy – Everything from Nutrition to Smoking Cessation
American Heart Association

Top 15 Heart-Health Foods – How many are in your kitchen?
EatingWell.com

10 Heart Healthy Dishes
The DailyMeal.com

For a check-in – what favors are you doing for your heart this week?

Exercise? New meals on the menu? Stress relief, in whatever form that takes?

Let’s hear it – there’s not one single approach we all take to staying “healthy”, variety keeps it interesting and a little self-imposed challenge can go a long way!

6 Comments

Filed under about me

February 13, 2012

Roasted Vegetable Medley–Nutrients over Numbers

Before we pull out the forks and dine on a new (to me) vegetable trio, I want to thank you! I put this post out there as a feeler; an open door for dialogue, that could’ve gone in many directions. Every comment brings something to the conversation, which is why I love chatting with you all.

We can all agree that whether or not you add up, intuitively know the numbers, or not, the key is making the “calories count” vs. just counting the calories – thinking nutrients with numbers, or nutrients over numbers.

A bowl of roasted vegetables with leave the nutrients numbers high, and the calorie number low – the first counts for much more.

Thanks to a collaboration with Whole Foods (Tenleytown) last Wednesday evening, I have a large collection of fresh vegetables to get through – some of which have never had a stem in my fridge. Exhibit A:

Brussel sprouts, on a stalk. Not only have I never purchased or cooked brussel sprouts, but I have also never even seen them on a stalk. It looks like this came straight from someone’s garden (does anyone grow sprouts?? Fancy.). It added an element of fun to the new-vegetable experiment – pick little sprout-bulbs from their roots, then figure out what to do with them.

Betty said it was best to cut off the stem ends, wash them and either boil or steam. My intention was to roast, but I took her advice into account. After all, we assume Betty has cooked many a sprout in her day, yes? Well, she has cooked them at least once more than me.

What goes with brussel sprouts? Two other veggies that were in the please-use-me-now phase. Exhibits B & C:

Cauliflower & a Potato Medley* (bag from Trader Joe’s)

Roasted Vegetable Medley: Potatoes, Cauliflower & Brussel Sprouts

1 bag (~1.5 pounds) mini-potato medley, washed & cubed
The bag I used had purple, red & gold potatoes
1 stalk brussel sprouts – approx. 3 cups
1 head cauliflower, stemmed & cut into florets
1 Tbsp Olive oil
Salt/pepper to taste

Heat the oven to 425*.

Toss the potatoes in 1 tbsp olive oil, season with salt/pepper. Put in a large casserole (9 x 13) dish. Spray or lightly oil the bottom to prevent sticking. Roast for 20 min.

Meanwhile, wash and rinse the brussel sprouts. Steam in a medium sauce pan for 8-10 minutes.

Combine cauliflower florets and sprouts, stir and add to potatoes in the oven. Roast for 20 minutes. Remove, stir & cover with foil – roast for another 10 minutes.

Total cook time is around 50 minutes – time consuming, but worth the easy effort! With very little cooking skill required – really, just stir and let the boiling water and oven do the work! – you’ve got a large batch of roasted, naturally flavorful nutrients. This is the good stuff!

*Purple potatoes are full of the antioxidant anthocyanin – the same powerful nutrient found in blueberries, plums, pomegranates and cherries!

Nutrients in abundance, here’s the breakdown in a “serving” (~2 cups):

This batch lasted about two days in our apartment – apparently my taste-buds were on board for two new veggies (I’ve never had purple potatoes, either – where do these come from??), and a hefty dose of potassium, vitamin C, folate, fiber, etc.

What new foods have you tested out lately?

What nutrients did you get from it?

Variety is key! Nutrients come in all hues, textures and shapes. I still have kale, beets, another cauliflower head and some sort of mushroom to work with.

11 Comments

Filed under dinners, in the kitchen, learning, lunches, new things!, Nutrition, recipes

February 10, 2012

Calorie Conversations

This post may be the first in a series that dives into my own philosophies of healthy eating, balance, etc. – sparked by some recent reads, and a craving for good conversation.

As a college student, there was a time when I could’ve told you – at any point in the day – approximately how many calories I had had up to that minute. I only avoid using the word exactly because I was a Dining Hall dependent for two years; we had nutritional information available for most, but not all, foods.

I tallied things in my head, without really having to think. I knew in, out, over and under. I thought I was being “healthy”, keeping things in check! After being in school for a few months, I stepped on a scale for the first time in as many weeks, and was honestly shocked to see a lower number. But, that was just the beginning.

It took a Bachelor’s of Science in Nutrition, another year of “interning”, running, and a lot of personal experience to finally crawl out of that all-consuming mindset. Three years later, the only time I think about numbers is when it really matters – endurance training and refueling those muscles adequately.

Numbers won’t tell you everything

Recently, the Washington Post published a series of photos depicting the results of a study – Some foods help shed the pounds, others help pack them on. Years ago, Penn State researcher Barbara Rolls released the Volumetrics Diet, focused on eating nutrient dense foods, nothing off limits but with portions in mind. Following the health-praised Mediterranean “diet” allows for high healthy-fat oils, nuts, seeds and cheeses, with a focus on moderation, not numbers.

All of these diets/philosophies/call-them-what-you-will have stood the test of time; they’re not going anywhere because they stand on solid ground instead of balancing on a trend.

The Harvard School of Public Health listed these foods as helpful pound “shedders” – yogurt, whole grains (high fiber), fruits / vegetables (duh), and nuts. But more than that, they are full of nutrients and affordable. These are foods you find in any grocery store, we’re not shining light on anything new, “super” or trendy.

I stand firmly behind the philosophy that healthy eating behaviors can ignore the numbers almost entirely – eat when you’re hungry, stop when you’re full, fill your plate with a variety of colors and macro-nutrients (fats, proteins and carbohydrates), and be mindful of portions. Think about what your food has, not what it’s “free” of.

I’m not saying calorie counting isn’t effective in weight-loss practices and counseling, it definitely can be. I am saying I believe there are different ways to go about it, and lifelong weight maintenance doesn’t have to be number-bound. I believe that my mindset now is much healthier, and I wouldn’t have it any other way.

Now, for the conversation – what do you think about the calorie-counting game? You certainly don’t have to say whether you “do or don’t” – not important, here. Check out the links above, and put in your two – or ten – cents.

What are your go-to foods for a dose of nutrients, a satisfied “full feeling”, and/or a favorite snack, or meal?

37 Comments

Filed under about me, advice, in the News, learning, Nutrition

February 8, 2012

Tempos & Ten Minute Tacos

As Kate put it, we seem to have entered a hibernation-mode of sorts – February means it should be (but isn’t, really) cold outside, yes? This means we should be staying warm in bed, not freezing our feet on the sidewalks, right?

Without realizing it, we’ve swapped in frequent evening run meet-ups in place of our usual 6 a.m. roll call. We’ve put the miles in after a day at work, choosing an extra hour of sleep instead. Then, this week marked a big change in my work-life schedule! My motivation was quickly reminded why we love starting the day with a run – nothing else gets in the way, nothing stops you from going or wanes on your motivation (aside from sleep, of course…), nothing feels better than kicking the day off with a good sweat.

Today, that came in the from of tempo miles. Another brutal reminder – those are tough, and made even tougher by an uphill climb to get home. Geeze.

In other news, we had an easy-meal breakthrough in the kitchen last night! Both of us had that wiped-after-work energy level, and both of us could’ve easily gone for those getcha-when-you’re-down neighborhood take-out options. But really, what tastes and feels better is a homemade meal – so, think fast! These tacos took a whopping ten minutes.

Bean & Corn Ten-Minute Tacos

1 (15 oz) can, Black beans (rinsed)
1 (15 oz) can, Whole Kernel Corn (rinsed)
1 cup sliced grape tomatoes*
1/4 cup diced red onion
1/2 – 1 Avocado sliced**
Taco Shells **
1/4 cup salsa (your choice!)
Seasonings: cayenne, black pepper
1 tsp Olive oil

*Could also use – chopped tomatoes, or fire-roasted diced canned tomatoes

**Depends on how many you’re serving, and/or how much you love these tacos.

Heat oil over medium in a deep sauté pan. Add bean, corn, tomatoes and seasonings. Stir until combined, cook for 5-7 minutes until heated through. Add salsa and mix well.

Line your taco shell with avocado slices, and pile the bean-corn mixture in there! If you’re up for an extra flavor, top with shredded cheese. This step comes highly recommended, but we’ll leave it up to you…

Like I said – this far-surpassed anything a restaurant could’ve handed me in a take-out bag. Taco night always wins!

What’s your favorite ten-minute meal?

18 Comments

Filed under dinners, early morning, Meatless Monday, recipes, Speed workouts

February 6, 2012

The Other Green Spice: Jalapenos in Pasta & Bean Burgers

If you see something green and spicy in this kitchen, it’s typically of New Mexican roots. The green chile is dear to the heart of my taste buds, but occasionally we branch out. And when TJ’s obliges, we have fresh jalapenos ready to spice things up!

Saturday’s 10-mile run left little energy in any form – coming home after the group coffee date and waiting on the Metro left my stomach demanding fuel. I immediately went for something easy – oatmeal? cereal? yogurt?

Ah, that would be quick, but not satisfying. An inner monologue convinced me that slicing a few things and adding an ounce of creativity would go further in terms of satiety and nutrients. I like to add something green to most meals – a pop of color, a dose of extra vitamins & minerals – and this time, the jalapeno stepped up.

Spicy Jalapeno & Sweet Potato Pasta Mix

1 small sweet potato – peeled & cubed

1 small jalapeno – sliced, seeds in, if you so desire

Yellow onion slices – measurement depends on how much you like sliced, sautéed onion

1/2 Tbsp Olive oil

Linguine noodles, cooked
Seasonings: cumin, black pepper, BBQ sauce (all optional)

Cook noodles; drain and set aside. Meanwhile, heat oil over medium. Add sweet potatoes and cook for 1-2 minutes (stir frequently); add in onions and jalapeno slices. Saute until onion & sweet potato are softened / cooked through. Stir to avoid burning. Season to taste.

Combine it all together, drizzle with some spicy BBQ sauce (or don’t – that’s up to you and how much you love a spicy BBQ flavor…). Grab a fork, and enjoy!

Next up: a Superbowl Burger night! Veg-head style.

Black Bean & Jalapeno Veggie Burgers

This is the easiest veggie burger I’ve made yet, and the texture far surpasses anything I’ve done in the past. I simplified the tactic, and am baffled that I haven’t bypassed the Food Processor before.

1 can (15 oz) black beans, rinsed
1-2 small jalapeno peppers, chopped (seed if you choose)
1/4 c red onion, diced
1/4 c whole-wheat flour
Seasonings: black pepper, ground cumin (optional)
Toppings: fresh avocado and/or tomato slices, sharp cheddar or pepper-jack cheese (any or all of the above would work!)

Heat oven to 425*. In a small bowl, mash the black beans with a fork until most beans are split/smashed. Stir in jalapeno, onions & flour. Season to taste.

Forms 4 patties. Bake for 8-10 minutes; flip and cook an additional 5-7 minutes (should be solid and cooked through, slightly crispy on the outside).

Voila! Easy as that. No machinery to clean; no fancy appliances needed. Just a simple burger to enjoy alongside some homemade sweet potato fries…or, your side of choice.

Jalapenos made a bold statement here – we may welcome them to the dinner table more often!

What’s your spice of choice?

8 Comments

Filed under dinners, food, recipes

February 2, 2012

Around the .Coms

If you’re an “ist” reader – DCist, LAist, Gothamist (NYC) – you may remember that at one point they would round up stories from “Around the ists”, bringing together the top headlines from cities around the world in one quick news-filled post. Today, we’ll venture around the .coms.

Happy Reading!

Fitness: Patagonia – The Cleanest Line
Confessions of Yoga Non-Believer
“…if one more person said to me, “Ooh, have you ever tried yoga? You—should—really—do yoh-gaa,” I’d tear up their smelly yoga mat bit by bit and shove the pieces up their Pranayama-breathing nostrils.

But I had to admit defeat. I was desperate…”

At-home Gourmet: Washingtonian’s Well+Being
Three-Course Vegetarian {Valentine’s Day} Meal for Two

My recipes for a fruit n’ nut salad appetizer, and sweet potato, fennel & eggplant lasagna are featured as the bulk of this stay-at-home dining date. Top it off with Mark Bittman’s {tofu} Chocolate pudding.

Tricks of the Trade: The Sweet Life
Twitter for You and Your Organization

“We are all trying to get our names out there — whether that means an organization we work for — or our own networking within the blogosphere.

8,000 followers later…”

Wisdom & Truth: Tiny Buddha
Make Your Moments Count

“I am by no means wealthy, but I’ve finally realized my pennies are only as valuable as the priorities they allow me to honor. We never get to know how much time we have left; we only know we can choose what we do with the time we have now.”

In Other News: Washington Post
Punxsutawney Phil Says…

If we get another 6 weeks of this kind of DC winter – 70* yesterday, 50s throughout the weekend? Count me in. Sing it, Phil!

——

What .coms have you been reading up on lately?

My daily morning news sources – Daily Beast’s Cheat Sheet (thanks to D!), Huffington Post’s Health/Fitness & the Facebook Newsfeed – they all bring something different to the table. I get a dose of “real” news, a dose of food & fitness (my kind of news!) and a dose of what the friends consider worth sharing.

2 Comments

Filed under DC, in the News, random, recipes

Tagged as News

Dietitian on the Run

A New Barre: Wednesday’s Variety

Black, Green & Red Stuffed Peppers

Sweat, Stripes & Nothin’ but good

Flashback: Tutus & Tip-toes

Happy Heart Day!

Roasted Vegetable Medley–Nutrients over Numbers

Calorie Conversations

Tempos & Ten Minute Tacos

The Other Green Spice: Jalapenos in Pasta & Bean Burgers

Around the .Coms

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