April 27, 2012

This Week’s Missions of Success

It’s been an interesting week here in my world; routine took a vacation and I had some business to tend to. I’ve been on an event-planning team for the past two months, and yesterday was our peak.

4.26 clipboards4.26 popcorn4.26 cupcakes

This is an area of work that is relatively new to me, but I love the challenge and the reward of a successful day. There is still a lot to be learned!

We made it through the day with happy kids, and a mission accomplished!

I capped the day off with a leisurely walk down to Dupont, seeing as my legs and feet had no interest in doing anything that required real energy. This lovely scene greeted us at the park – thank you, DC.

dupont circle 4.26

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With no segue way, the other highlight of my week was an impromptu boot-camp class on Tuesday. My usual response to strength-training is that I have little-to-no discipline when doing my own workouts. If you take me to a boot-camp class, I will do everything asked of me and soak up every second of the burn. Tell me what to do, and I’ll gladly ask it of the muscles!

Kate & I returned to the Tuesday night boot-camp at the Georgetown lululemon store, for round 2, and Sgt. Ronald was unable to make it. We sat around, stretching and chatting for at least twenty minutes. Finally realizing we were on our own, with one other gal, we decided to go take the Sgt’s lessons and work with it.

Lunges, squats, burpees, core, step-ups, hip work and a few more lunges later, our workout was done. Our muscles weren’t shaking quite as badly, but that was the idea. Wednesday morning brought sore legs, hips and abs. We’ll file that under another mission, accomplished.

As it turns out, I just like to have a group in place before the motivation sets in. If a Sgt is dishing out the pain, that just bumps up the lactic acid dosage!

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What missions did you accomplish this week?

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Filed under about me, challenges, Dietitians, Lululemon, strength train too!

April 24, 2012

2012 SCAN Symposium: A Note from the World’s Blue Zones

Over the past weekend I spent my “off” hours with the best of the best in our world of Sports, Cardiovascular and Wellness Nutrition (SCAN). The Dietetic Practice Group’s 2012 Symposium took place in the Baltimore Inner Harbor this year, a convenient one hour drive north of my doorstep.

SCAN Symposium 2012

I’m already looking forward to the 2013 event in Chicago, so there’s an indication that this was a well-planned symposium! Due to a recently added role in my job description, I now fully understand and respect the work that goes into putting something like this together. Kudos to the Dietitians & team behind this!

That said, Saturday morning’s Keynote speaker was, without question, the most enlightening session of the weekend. Dan Buettner, New York Times Best-selling author and National Geographic Fellow, brought us into The Blue Zones.

The Blue Zones Live Longer, Betterpower-9
Image source, www.bluezones.com

Dan took us to three different cities that are full of independent centenarians – people 100 years and older, still going about daily life on their own and without a hitch. These communities are not only thriving among the elderly, but the young, growing and gracefully aging alike. We traveled to Italy, Japan and the lesser known town of Loma Linda, California in the Moreno Valley. Dan shared what he learned from each of these areas, gaining years of quality life in their own unique ways.

Did you know that our average life expectancy in the USA is around 80 years for men, and 75 years for women? This number varies by state and county.

We haven’t quite climbed our way to the top on this one, yet. Dan is working on that.

I won’t go into all the details here, they’re Dan’s to divulge. But, I’m sure you could scratch your head and come up with a few things that these centenarians are doing right – staying active, eating relatively healthy, avoiding Big Macs and large sodas altogether, and playing the good-genes card. And I’m sure there are some of you who have no interest in living to be 100 years old; live in the moment, now, and if you get another year, then there’s another 365 days you get to use for adventure!

You Only Live Once

Either way, it’s intriguing to think we could be alive for more than 36,500 days and still have the physical and mental capacity to live. One thing that stood out among all of these communities was what Dan referred to as the key to change – the environment.

Could you walk (or run) to/from places, if you wanted to? Is it safe? Is it physically possible – are there joining sidewalks, side streets, public transportation, etc? Could you ride a bike?

We drive to get our groceries every weekend; it’s not entirely necessary. That trip could be split in two, and we could easy utilize our feet & public transportation to get to and from.

Do you have healthy eating options available – quality grocery store produce options, or farmer’s markets, and/or local farms to support through a CSA? Do restaurants in your city or town make an effort to serve normal portions, and/or healthier entrees?

DC has this trend on lockdown; we’re no Portland(ia), but Farmer’s markets are aplenty and our CSA membership kicks in May 15!

Does your social network have an interest in health? Habits are contagious, whether they’re yours or someone else’s.

Do you feel a sense of purpose, with whatever it is you’re passionate about? Do friends of yours feed their interests, whether through work or play? My friend Ivan keeps up a photography habit, and we all benefit from seeing his work. My sister-in-law likes to quilt, and we all get amazing homemade gifts from her hands. I like to run & be social, so I convince others to join me in the act.

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Dan spoke to a room full of Nutrition experts, health professionals and wellness enthusiasts. His audience knows all of the right things to do, and yet we were completely captivated by his presence, knowledge, attitude and drive. On a large scale, we work towards the health of this nation; on a small scale we make sure we prioritize the same things for ourselves.

How do you think your zone measures up?
Blue, green, or an alarming red?

If you could change something your, or your community’s, environment, what’s your first step?

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Filed under about me, Dietitians, inspiration, learning, Nutrition, things that make me Happy

April 20, 2012

Arborio Rice: Vegan Risotto & Atop Greens

A box of Arborio rice found its way into our Trader Joe’s cart last Sunday, along with my ambitions of finally tackling the art of risotto. This Italian short-grain rice is a member of the “grass” family, akin to corn, oats, rye, millet and, of course, wild rice.

Arborio is higher in starch, compared to say brown or jasmine rice; this characteristic lends itself to the creamy texture of risotto. Ergo, it’s an asset to the dish! I won’t try to mess with Italian assets, or their traditional dishes.

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I’ve never made risotto, and I’m sure many chefs and foodies in the world would argue that this version doesn’t count. Admittedly, there was neither wine (in the cooking process) nor parmesan cheese. There was Arborio rice, and a process of stirring.

I count it, so there’s that.

risotto cooking

This recipe came to our kitchen thanks to Jen Reilley’s Cooking with Trader Joe’s: Skinny Dish. I am lucky enough to work with Jen on occasion, and snagged a copy of this a few months ago. It has proven itself invaluable in our TJ’s stocked kitchen. I rarely make any recipe by the book; these are no exception. But a huge thanks goes to Jen for her genius vegan-friendly vision. I prefer my white wine in a glass, and had no parmesan on hand.

In place of the two, this dish uses one can of coconut milk + 1.5 cups of water. I substituted in diced mushrooms for the cubed butternut squash, and added a dash of red curry sauce instead of curry powder.

racy risotto 006

This delicious combination will be undoubtedly be repeated, and gets a colorful stamp of approval from this apartment kitchen! I have a few vegetable substitutions in mind to keep it seasonal and fresh, and to keep having an excuse to make creamy risotto.

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In the next experiment, there was Light Vanilla Silk (Soy-milk).

Sweet potato arborio & greens

Sweet Potato Arborio over Cooked Greens

1/2 dry arborio rice
2 tsp olive oil
1.5 cups water
1/3 cup Light vanilla soy milk (or other milk alternative)
1 medium sweet potato, peeled & cubed
Salt, Pepper, Nutmeg
2 cups mixed cooking greens (collard, mustard & kale)
Trader Joe’s sells a bag of “Cooking greens”, near the salad options.

Heat the oil over medium in a deep sauce pan. Add dry rice and stir to coat; add water 1/4 cup at a time, stirring frequently, and mixing in the sweet potatoes + seasonings to taste. Add the water slowly, putting more in once the liquid is almost entirely absorbed. Add soy milk, continue stirring. Once all liquids have been added, cover to keep steam in (softening the sweet potatoes), remove from heat and stir frequently.

While the rice is cooking (and you’re busy stirring!), steam the mixed greens. That’s it. They’re easy. Cook for 3-5 minutes, until dark green. Serve rice + sweet potato mix atop the cooked greens. Sprinkle with pepper to taste, and enjoy!

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Arborio has been a good friend to our dinner plates and lunch leftovers this week! We’ll be having dates with this Italian “grass” more often.

What’s your favorite way to cook it?

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Filed under dinners, food, recipes

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April 19, 2012

Wisdom from the WWW

I’ve been hushed by Tuesday night’s {free} Bootcamp workout at the the lululemon Georgetown store; Sgt. Ronald took payment in the form of sweat, maxed heart rates, muscles worked and lactic acid dished out in full. Kate & I will certainly be back for more, once we can walk & run without waddling again.

On my off days, I read. My current nightstand companion is All the Money in the World, teaching me a few lessons in how to play offense, spend mindfully and get myself across the pond sooner than later.

Online, I’ve found these gems worth passing along:

Live Every Day Like You Travel
via Tiny Buddha

As travelers, we often take a step back and let our new surroundings teach us a thing or two about a thing or two. We open our minds to new possibilities; we relax, remembering that the world still spins when we aren’t worrying about and completing daily mundane tasks. We explore, learn, pause and breathe.

Oh how the days, weeks and months in between would be different if we had that traveling mentality more often.

Take a Cheat Day

via Greatist.com

First, note the absence of the word “binge”. While you may find balance and intuitive eating more of a mindset than a daily choice – or in some cases, a struggle – there is still something to be said for the indulgences we enjoy. Asking me to “give up” dark chocolate may as well be like telling me to stop running. 1) I won’t. 2) There goes my balance. On a plant-based diet, I feel like I get my fair share of nutrients everyday, and then some. Add a piece of dark chocolate, for antioxidants? No, because I love that bitter sweetness. Balanced.

Life is short; eat well, exercise often, and find your balance. This article provides insight into the science of the off/”cheat”-days.

10 Health Mistakes You’re Making Right Now, because You Think You’re Too Busy

via Huffington Post

Starting in January, I was back on a 9-5 schedule for the first time in well over a year. Yes, I had obviously been working, but not necessarily in that norm. It was surely an adjustment, but my routine adapted fairly well to a few tweaks. Here, there may be fewer posts, more “quick n’ healthy” recipes, and a week where yoga just happens at home, not in a studio. But no major life changes have ever proven to rock my priorities. My sanity thanks the priority-setting side of my brain for that.

You’re not too busy. Here are 10 points to shake you back into shape.

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What have you been reading lately? Feel free to share some www .cm wisdom!

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Filed under food, good days, in the News, learning, things that make me Happy

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April 17, 2012

“Action Expresses Priority”: Casey Neistat’s Make it Count

What we choose to do with our time reflects the things that we prioritize – we are what we repeatedly do. If you looked back at your agenda over the weekend, or even yesterday – what did you do? What was prioritized? Was it worth it?

Look at your calendar for this week and next. Look one month out, then one year out. What do you have planned? What challenge are you tackling? What’s unique about the life you’re choosing, for yourself?

Action Expresses Priorities Make mistakes

Think about it.

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If this is the last online video you ever watch, then Casey Neistat will have made his point (in turn, possibly stalling his career…). It would mean you’re out living an adventure, not watching someone show you how it’s done. It would mean that you get it – there is a better way to spend our time than constantly being on a computer, at a desk, sweating the small stuff, ignoring what’s out there yet to be seen, touched or experienced.

Life is a Sport, #makeitcount

That said,  the next 4 minutes may be the best you spend all day. For this, it’s worth it to stay at your desk, on your computer. Watch:

Make it Count video 

“Life is either daring adventure, or nothing at all.”

What would you do with 10 days?

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Filed under distractions, Goals, inspiration, random, things that make me Happy

April 15, 2012

Weekending: On & Off the Pavement

This weekend kicked off with a Pacers Friday night 5K , a race distance these legs haven’t faced since August of 2010. While the competitive-me would have loved a good sprint through those flat 3.1 miles to replace an outdated PR, the still-sore-from-Bootcamp-me protested this notion.

Crystal City Friday night 5K bib

Warning: while it may seem like a great idea to spend Friday night racing, first think about the fact that it’s in Virginia. Then think about whether or not you work outside of D.C.. Then remember that these 5Ks attract a lot of last-minute packet pick-ups (guilty). Then, rethink your decision to do this based on the time allotted. Just a thought.

I actually made it in time to stand in line, get my packet, drop off my bag on the “bag tarp” (bag check? No, that’d be too fancy. In the 5K planner’s defense, the bag tarp worked just fine), find Epod & MJ, ask about Ivan’s whereabouts and then head to Chipotle for a pit-stop. A lot can happen in 25 minutes.

The “fun run” mentality lasted all of one mile, until I realized that the next two miles would just have to be around 6:50-7:00 in order to get close to the PR. Had I dodged-and-weaved through the crowd more strategically in mile 1 (no easy task), this could’ve gone differently. 7:13 – 7:02 – 6:35 – 6:21 (0.1+)

Crystal City Friday night 5K results
Missed the PR by approximately 15 seconds.

Next time, the legs won’t be full of lactic acid. Next time, there will be a “21” starting that Garmin freeze shot.

We got cupcakes & sangria, courtesy of MJ, as a post-race treat. That is one Friday night I didn’t mind spending on the pavement!

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Do One Thing Every Day that Scares you

In other news, I did something today that terrifies me – after a twenty month hiatus, my clipless road-bike shoes met their bike-pedal companions, once again.

practicing clipless shoes

Rather than jumping all-in right away, I decided to take my lessons learned and approach things differently. I took this one shoe at a time, literally.

One Nike Free, one clipless shoe. We rode out on Beach drive for thirty minutes; I practiced clipping in and out with my left foot, finally realizing that if I unclip with my pedal on the top (knee bent vs. leg straightened), it makes a world of difference.

Where was this knowledge two years ago?! Why had I never thought to ask D about this?? Oh hindsight, you’re a fickle friend.

After about 15 minutes not knowing which would come first – my stomach falling out or my left side hitting the road– I finally “got it”, and felt at ease. I finally relaxed and pedaled alongside D with confidence. I finally got back on that two-wheeled friend that I’ve been neglecting. Sweet victory – all body parts remained safely off the pavement!

For the ride home, I switched shoes (yep – I rode with a back-pack and two different shoes. So suave on this bike thang…), this time practicing on the right side. It was smooth sailing, and I managed to pull myself up Tilden to top it all off.

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It felt good to see speed come from tired legs, it felt even better to be out for a bike ride, on a hot Spring afternoon, with D.

Any other tips, clip-less shoe pros? I’ll take any advice I can get. I refuse to let a pedal-shoe combination get the best of my ego.

Any other weekend warriors?

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Filed under bike rides, cross training, Races, running, weekends

April 13, 2012

The Boot-camp Burn

The last time someone told me to do exercises that would generate large doses of lactic acid was at mile-high altitude. Those Warrior workout days at Qi are too far behind me; I had this stark realization last week when I did 40 lunges (20 per leg) at the end of my walk, and was sore for days.

Whoa.

There was once a time when these muscles put up with 100 squats, riding a seat-less bike and 2-min plank holds. Where did that go?! Must get it back. Boot-camp burn, come to me!

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Thursday’s lululemon group run hit the 5 mile mark, heading down to the gorgeous Georgetown waterfront and up the trail, around the Washington Monument.

pond by the washington monumentRCP Trail behind Lincoln

Running and chatting, keeping the effort at bay and enjoying the miles, led us straight into the store and ready for the next workout. We had a run-club visitor – Ronald – who was ready to really make us sweat. He offered a 30-min workout, to which I almost choked laughed and suggested, “Um, maybe just 15?”

Just  15 minutes?

Never doubt a personal trainer, in the Army, who runs in combat boots.

lululemon bootcamp

Six of us stayed around for this butt-kicking workout. Three minutes into it, we were all walking with hands on our heads, sweating, and breathing hard.

What gets the heart rate going UP that quickly?

Lunge across the room, twice.
R-leg Lunge, Squat, L-leg Lunge, Squat-jump* x 10 (work up to 10 jumps, increasing by one each time)
10 push-ups
Lunge across the room.
Lobster-crawl across the room (Works the Core & Back, like whoa)
15 Burpees
20 Squat Jumps

Stretch it out.

*This was the most challenging part; those squat jumps get harder and harder with each one-jump increase. Try this.

Ronald does a ONE HOUR {FREE} Bootcamp class at the lululemon Georgetown store on Tuesday nights. I have absolutely no idea how I would survive an hour, but I will try. If you’re up for the challenge, come join us! Be ready to sweat, and feel that Boot-camp burn.

Then, if you can still move one foot in front of the other, join us for the run on Thursday to shake it out…

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Filed under challenges, cross training, Lululemon, running, strength train too!

April 12, 2012

TTT: This DC Life

“Three Things Thursday”, a la Morgan 

Run – Walks:

Last week, for the first time in months, I took a few consecutive days off. After the Cherry Blossom race, I wanted a few mornings that didn’t require spending too much energy to get out the door, and at least part of the week that didn’t revolve around the miles.

To get some time outside and still feel that “Ok, AWAKE now” moment from the cool morning air, I went for a few walks instead. Yup, just strollin’ along. I don’t mind getting out of bed early, it’s even easier when I know the activity on deck won’t require too much energy or thought.

Today, after three days on, I went back to the walk. I see things like this, and I know it’s worth it to give these legs a few extra steps in the day:

morning walkmorning walk 2

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Hosting First-Timers:

Dorry and her other half, Billy, stayed with us this week! While en route to their new home city, they chose DC as their last overnight stop. I love sharing in someone’s first time in the District – citizen or not, the history here is something to experience.

These two know how to fit it all in – they tackled the crowded Mall by bike, and have some amazing shots to show for it. This one is my fave:

washington monument flags 
Photo credit: Living with Healthy Hunger, Dallas to NYC: Day 7

Once you have the touristy things out of the way, the trails, neighborhoods and city streets are the next things to see! The four of us had dinner at our favorite casual restaurant, and Dorry joined D & I for a morning run through Rock Creek Park.

In a blog-world faux pas, there is no photo “evidence”. Sometimes the cameras don’t dominate social situations, imagine that. We had a great time – thanks for stopping by, you two!

Pantry Clean Out:

We’re currently on day 3 of desperately needing groceries, but somehow getting by. After day 1, we realized that we’re still standing without a full-of-fresh-stuff fridge and without really “needing” those staples that never miss a grocery basket. Somehow, homemade meals are still creatable, and packed lunches are still saving me $5 a day. It’s down to a craft at this point, but a (frozen) veggie & black bean stir-fry over quinoa last night gave us the gift of leftovers -  I’m lookin’ at you, day 4!

Pantry Clean Out in full effect. We’re ready for some new supplies to work with, after making our way through the ‘old’ ones.

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What makes up your Pantry / Fridge staples list? Ideas, we’re open to them!

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Filed under DC, groceries, random, running, visitors

April 9, 2012

Harpers Ferry: Hiking the Heights

Driving merely one hour outside of this city will land  you in the corner of three different states – Maryland, Virginia & West Virginia. You’ll find yourself at the intersection of the Potomac and Shenandoah rivers, with a view on every side.

Harpers Ferry 4.12 022 

This also happens to be the intersection of the C&O (Chesapeake & Ohio) and Appalachian trails – almost exactly halfway between Maine and Georgia.

Harpers Ferry 4.12 010

In need of a healthy dose of wilderness, a day out of the city and a reminder of what hiking all afternoon does for the mind, we drove the 60 minutes to this historic town and set out to explore.

Harpers Ferry 4.12 001Harpers Ferry 4.12 004

Surprised to find more than one lunch shop that offered “veggie options”, we filled our stomachs with more fuel than needed for this short 4-mile hike, and topped it off with a rare treat – Mint Chocolate Chip Ice Cream, on a cone.

Give this guy ice-cream and he’ll smile for days. Easy as that.

Harpers Ferry 4.12 009

The guide at the Visitors Center talked our ears off about Civil War history, while briefly mentioning the “Maryland Heights” hike. This is the most popular route in town, leading you up approximately 1,100 ft to an Overlook. It only takes a little over an hour, and you only need to check your sanity once or twice – thanks to the gnat infestation that will not leave you alone.

Ice-cream in hand, we crossed the bridge and headed up!

Harpers Ferry 4.12 011 Harpers Ferry 4.12 012Harpers Ferry 4.12 013

Admittedly, the climbing was a little more challenging than it should’ve been. You don’t have a lot of distance to lead you up, and essentially you follow a dirt road that eventually narrows into a trail. Our Colorado-hiking legs would be ashamed at how long it’s been since we’ve busted out the boots and backpack, aiming for elevation gain. But, for the first hike of the season, this was just right.

Harpers Ferry 4.12 015
Harpers Ferry 4.12 016
Harpers Ferry 4.12 019
Harpers Ferry 4.12 021Harpers Ferry 4.12 018

While we aren’t looking out on any Rockies, this isn’t a bad view from the top! We see green for days, and D sees roads where he’ll be back to visit on the bike. I see historic landmarks that my Dad would love, a little family outing for next time.

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Next up – Old Rag, and more of the Appalachian Trail (though you won’t find us in Georgia or Maine anytime soon).

What do you find one hour away from your doorstep?

Any other DC-ers with a hike to recommend??

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Filed under cross training, DC, hiking, weather love, weekends

April 6, 2012

Stop & Sweat: One Long OM

Wednesday night I had a date with Studio DC, on the mat, for an hour of level 1 Vinyasa. Easy stretching, basic poses and simple breathing instructions took up 60 minutes of life; my brain has never been so grateful.

Studio DC mat

For the time being, my life+work schedule is as busy as it’s ever been. This isn’t to say I have no time to stop and relax, it’s to say that I savor that time with an extra ounce of energy. I crave it during the middle of the day when my head feels like it doesn’t agree with what’s happening. I finally “get” the people who claim to be too tired to workout at the end of the day, that it just “won’t happen”. I rarely fall victim to that stress-trap, but I get it. I see where you’re coming from.

It’s not always easy to change, get out the door, and choose the workout, or the time to make a healthy meal, over the mindless TV  night on the couch. Sassy agrees, in a similar breath.

I had not been to a yoga class in well over 2 weeks, and the last one wasn’t really my sweet savasana. It had almost been a month since I had that much-needed mental OM; my apologies to D, for putting up with a mood akin to taper-madness!

Choosing an easy Level 1 (0.5 maybe?) vinyasa was purposeful; I have it in me to tackle something much more challenging, but not on this Wednesday night. On that night my muscles needed a slow transition, and my mind needed the mindless flow. It was sweet, yoga perfection. One long om, where you just let everything escape in the form of a few deep breaths, flexibility attempts and, finally, total relaxation.

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After a rough start, the end of this was week was full of  what I’m deeming Om-moments – spring tulips blooming all over the city (which remind me of you, Mom!), morning walks in cool fresh air, lunch breaks in the sunshine with a crossword, a group run with the Georgetown crew and a sunset over Foggy Bottom to top it off.

DC spring tulips 
lunch break with a crossword sunset in georgetown

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What was your OM moment this week?

Non-yogis, you can still play along. If you’re like “Om? what? Huh?”, just do me a favor – take in a deep breath, and it let it out SLOWLY. You can even hum “Om” while you do it, for the full effect.

Get it, now? There’s your Om moment. You’re welcome. Happy Friday!

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Filed under doin things My way, good days, Yoga