Personal Accounts

P90x: week 4

I am still working on my P90x program, now in week 5. I hesitated in posting feedback on week 4 which is designated as a recovery week since I wasn't sure whether I wanted a "break" after getting into a groove, nor wanted to whine about having to do yoga X twice in one week.
I am now in Week 5 with different DVDs and I notice that I do feel stronger. I have now lost 7 inches over all, mostly around my upper and lower waist so thanks AB Ripper X.

Bring It!

P90X week 2

Interesting that today is Blue Monday, a day apparently named for the day when most people realized that they have not kept their New Year's Resolutions.

As for me, I finished Week 2 and started week 3 today of the classic P90X. I feel great!

The 2nd week did seem easier. Once I started taking a post workout protein recovery drink, my muscles don't seem to sore any more. I think I pulled an ab muscle so I was nursing it last week, but otherwise, I really do think I do the workout to get to earn the drink! I use chocolate flavored protein powder with banana, skim milk and plain yoghurt.

The program has 6 days on, 1 rest day for the first three weeks.
Chest and Back*
Plyometrics (cardio)
Shoulders & arms*
Yoga
Legs & Back*
Kenpo (karate moves)

* Ab ripper

I still am not strong in my upper body so once I get through day 1 with all those pushups I am good for the rest if the week.
Yoga: actually is pretty hard and particularly challenging when you are trying to see the proper technique when your head is between your knees!

I do enjoy the routine of working out one hour a day (with an extra 16 minutes of the AB ripper on alternating days). The weather outside has not been great so I haven't been able to go out for many runs.

Results: indeed. I have lost 6 pounds and 2.5", mostly from my waist. I haven't been doing the P90X diet; I just have been getting back to better eating after the holidays, so the holiday weight is gone!

It would be great to lose the last 10 pounds of my "happy honeymoon" weight by my 50th birthday in March do I can fit comfortably into all my clothes.

Here's to a successful Week 3 and hope you are also keeping up with your resolution.

If you want to give the program a try and are in reasonable shape I would recommend it. I have tried other programs but really wasn't that challenging. P90X delivers on that promise.
The one question I do have is what type of product Tony uses on his hair. It never moves!

In Praise of the Quickie...Breakfast

Our mothers were right, we really do need to eat breakfast to get a good start to the day.   When we "break" our "fast" overnight, we start to rev our metabolism for the rest of the day.  It can be a struggle to get Big D to eat breakfast in the morning, the trick seems to be getting him as soon as we wake in the morning and is off and running. 

A common complaint is that we don't generally have the time for the sit down breakfast we love to linger over on the weekend.  So we skip it all together or grab the ever so convenient over processed foods which are probably worse for you than skipping breakfast all together.

Planning ahead is key

In our household we tend to be planners so we can enjoy a great breakfast during the week, stocking whole wheat bagels, liquid egg whites and whole wheat bagels, eggs, and nutritious cooked cereals.  Red River Cereal which has flax and whole grains to give you the fiber you need.  It takes 10 minutes to prepare.

Instant Steel Cut Oats

Pictured here is the ultimate oatmeal, steel cut oats, or "Irish Oatmeal".  The less processing the healthier the oatmeal is for you, so you really should take a pass on instant oatmeal and  look for a bit of the Irish.  You should be able to find it in your local grocery store.    I bought my first batch in the can and just refill from our local bulk food store. 

It does takes longer to prepare than  most oatmeals, but to make it "instant", boil 4 cups of water, add 1 cup of oats and let sit in the fridge overnight.  Just reheat for a few minutes on the stove in the morning and you have got fuel for the rest of the day.

In Praise of Muffins

I love to make a fresh batch of muffins on the weekend and freeze for the rest of the week.  Even if I am rushed on the way to work, I have a great breakfast on the run which I can eat on the train along with my favorite travel mug.  I am a fan of applesauce, oats, bran  to make whole grain, low fat muffins to give you great fiber and complex carbohydrates.  Healthier and more cost effective than buying the oversized, oily muffins from your favorite barista. 

A few of my favorites:

1. Pamz Guilt Free Pumpkin Bran Muffins
2. Pamz Guilt Free Oat Berry Muffins
3. Pamz Healthy Cranberry Muffins:  these ones actually have Red River cereal in them.

Non Traditional Quick Breakfasts

I love the daily health advice offered by  Everday Health.  This post has some great ideas on quick and healthy breakfast ideas, healthier waffles, breakfast smoothies, and yes, there is even a version of pizza! http://bit.ly/zMETqO

So now there is no excuse not to eat your breakfast.

Countdown to 50: My P90X Challenge-Week 1

I received the uber trendy P90X set for my last birthday but while I tried a few DVDs on the odd day weather prevented me from taking a run outsite, never really took it seriously.  Every Christmas when my father starts planning our annual salmon fishing trip up around Alaska, I vow to spend the next six months working on increasing my upper body strength to help land the big ones.   So I have popped in the chest and arms DVDs on occasion to try to get in shape.  Now, with my 50th birthday facing me in the next couple of months, I thought now better than ever to get with the program.

I am a runner so am in general good shape, and inherited my mother's strong legs, but weak upper arms.   Having said this some elements of P90X are harder than others and I am sure that  everyone has their own body strengths and weaknesses.  Each session is about an hour long, but every other day you are treated to another 16 minutes of ab training...joy!

I am surprised I survived the first day since there were alot of pushups which is definatly a weakness and I was pretty stiff the rest of the day.   Tony does recommend a recovery drink and while I don't have the p90X drinks did heed the advice to help the muscles recover by digging into my supply of chocolate whey protein powder to mix up a well deserved post workout shake.

So week 1 is now done (6 days on, one day of rest) I am wondered what do to with my day off, go for a run...perhaps to the store to buy more extra strength Advil to help with the risidual muscles aches.

Here is a tip if you have lost your workout schedule or want to start again, a link to a site with free download..it is great to be given a second chance.

Pamz Rocking the Pot: Slow Cooker Apple Cider Beef Stew

I have mentioned this before, but I can't help but love southern cuisine I acquired when I lived in Atlanta.  The Southeners seem to excel in comfort food, often producing wonderful meals with unexpected flavours.   Our regular routine at home is to do "fridge maintenance" to ensure no perishable food goes untouched.  When I saw that I still had half a bottle of apple cider (left from my Christmas stuffing and gravy recipes) which was going to expire in another week, and some stew beef in the freezer, I was thrilled to come across some recipes online for apple cider beef stew.

The Slow Cooker: 

I hadn't pulled out the slow cooker in a while so decided to put together a stew for our Saturday night meal.  I haven't used my slow cooker in some time as I am usually around the house during the day and  prefer my dutch oven and the results that lots of simmer time on the stove or in the oven produce.  Slow cooker meals can turn out to  flavourless or have  too much liquid,  and while I have a few tried and true recipes, just not a fan of the slow cooker for the sake of using a slow cooker. The upside of slow cooker cooking is that you end up with one pot to clean at the end of the day, don't need to touch it all day long, and fill the house with tantalizng smells. 

Rocking the Pot Tip #1: Brown the Meat!  The most successful recipes I have tried over the years started with browning the meat first in a frying pan before putting into the crock pot.  You add a little liquid and flour with spices which help  produce a rich gravy.  I often see recipes where you just toss the meat in and thicken at the end...not quite the same richness in flavour.   Take the extra step.

Rocking the Pot Tip #2: Use what you have:  I started with the premise of finding a use for apple cider.  You can also make a sweet soup with butternut squash.  Be creative in your choice of vegetables, but think of root vegetables to take a while to cook.  We love parsnips so always have them on hand. I chop my potatoes in larger chunks since they tend to break down over the long cooking period.

Pamz Slow Cooker Apple Cider Beef Stew

Ingredients

2 lbs. stew beef, cut into 1 inch cubes

3 tbsp. flour

2 onions cut into small cubes

3 cups fresh apple cider (not juice)

2 cups beef stock

2 carrots cut into 1/2" cubes

3 potatoes (southerners don't peel their potatoes!) cut into quarters

3 sprigs fresh thyme

kosher salt and fresh ground pepper

Method

1. Brown your meat in a large frying pan for 10 minutes, rotating so you get a good crust. 
2. Add onions and cook a few minutes to soften.
3. Sprinkle the flour over the beef and let cook for a minute.
4. Pour a 1/2 cup of  cider into the pan to  and cook for another minute to make a paste.  Add more cider to help deglaze and scrap all the bits off the bottom of the pan. 
5. Empty the contents into your crock pot.  If you wanted a head start you can do the first four steps the night before and chop all the vegetables.
6. Add the rest of the ingredients.  If you want a sweeter stew you can omit the beef stock, but I loved the deeper beef flavour.
7. Cook on low for 8 hours.

Pamz Special Occasion Seafood Pasta

I love to cook, and do enjoy the challenge of a complicated recipe, but I am always on the lookout for simple, yet fabulous dishes which combines wow with ease.  We had a busy month of travelling over the holidays so when we returned back home neither Big D or myself had any interest in any more socializing, and wanted New Year's to ourselves in our own home. 

I was looking for a healthy, light and memorable dish to send 2011 on its way (good riddance) and came across this lovely recipe from the  Food Network to add to my repoirtoire.  I made a few adjustments to suit what we had on hand and keep costs under control.  I used frozen seafood since we don't live on the coast and my husband is not a fan of scallops so I only used half.  This meal serves 4, but it worked well for us as  one great meal and a wonderful warm up leftover meal.

Ingredients

2 tablespoons olive oil (I happened to have chili infused olive oil)

2 large shallots, chopped

3 cloves garlic, chopped

red pepper flakes

kosher salt

freshly ground black pepper

1/2 cup dry white wine

1 (28-ounce can) diced tomatoes

1 -2 pounds thawed frozen seafood* ( I used 1 pound large shrimp and 1/2 pound scallops, but you choose the seafood--i.e. calamari, lobster meat--you like best which cooks quickly)

2 tablespoons roughly chopped fresh flat-leaf parsley

1 pound linguini; if you are a purist (Italian) use white; to keep healthy, use whole wheat pasta

Grated Parmesan, for serving

Method

1. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente. 
2. Thaw the seafood and remove tails if you can't find large shrimp with tails off...a small chore, but not fond of having to take the tails off at the dinner table.
3. Add the olive oil to a large high-sided skillet over medium-high heat.
4. Add the shallots and garlic and saute until tender and fragrant, 3 to 4 minutes.
5. Stir in the red pepper flakes, salt and pepper.
6. Add the white wine and the diced tomatoes.
7. Season with salt and pepper and bring to a simmer. Add the shrimp and scallops, cover, and gently simmer for 5 minutes.
8. Drain the pasta and add directly to the skillet and toss with the pasta and seafood. Serve sprinkled with chopped parsley and grated Parmesan cheese.

Serves 4.

*read package directions for thawing, but generally you can thaw in the fridge for a few hours, or place in a colander and run cool water for a few minutes.  Remember you are looking for seafood that has been cooked but not in any other sauces.

 

 

 

A Southern New Year's Day Tradition: Hoppin John (Rice and Beans)

I was forunate to get a corporate transfer to live in Atlanta for a couple of years and thoroughly enjoyed the deep traditions associated with food.  It is no wonder tha Paula Dean is such a popular celebrity chef since Southern hospitality is as wonderful as the food.  With a little bit of work you can strip out alot of fat and sugar from many of these rich dishes, but luckily some are just plain good on their own and the ingredients are pretty cheap to come by.

One tradition I wanted to honor today was  Hoppin' John, which is essentially is a take on rice and beans, high in protein and fiber.  In the south it is served on New Year's Day since it is thought to bring luck and prosperity, and who wouldn't want more of that.   The main ingredient is black eyed peas,   symbolic of pennies or coins.  I understand that in some households, a coin is sometimes added to the pot or left under the dinner bowls.  If you add collard greens, turnip greens, kale or green cabbage, that adds to the wealth (green being the color of money, although in Canada our paper currency runs all sorts of colors).  In some areas you can also serve cornbread to also represent weath, as the color of gold.

Have left overs?  When you serve Hoppin John, the next day it is called, "Skippin' Jenny, and since you are stretching the meal to another day, you shall be rewarded by your frugality with even better chances for prosperity in the New Year. 

There are tons of recipes out there, this one was inspired by The Pioneer Woman Cooks, who lives in the country and not down south, but I am a country gal myself so I am a fan.

As I mentioned the ingredients are pretty inexpensive to come by and I pulled out a few ingredients from my freezer, including a ham bone from a cooked ham I had served around Thanksgiving which I was saving for soup. In the spirit of frugal cooking, you can use whatever you have on hand.  You can substitute chopped ham for the ham bone, canned peas for the dried or fresh black eyed peas.

Dried beans do take a while to soften up and I like to let the pot simmer on the stove and fill the house with wonderful smells, so if you aren't in a hurray, let nature do its work.  The flavours taste even better the next day.

Ingredients

• 2 tbsp EVOO (extra virgin olive oil)
• 1 whole Large Onion, chopped
• 4 cloves Garlic, minced
• 2 cups of diced peppers (green, yellow, red, whatever you like)
• 2 stalks Celery, Diced
• 4 cups Soaked Black-eyed Peas (or 2 cans of black eyed peas which will shorten your cooking time)
• 1 box of  Chicken Broth (use low sodium if you can find it): about 5 cups
• 1  large can diced tomatoes
• 2 red jalapenos, finely chopped
• 1 whole Ham Hock
• 1 cup of cubed ham (if your family members aren't veggie-saurs)
• Salt And Pepper, to taste
• Cayenne Pepper To Taste
• Tabasco sauce to taste
• 2 Tablespoons White Vinegar
• White Or Brown Rice, For Serving

Method

1. If you use dried black eyed peas, you will need to soak them overnight or at least 6 hours in cool water.  Rinse before using.
2. Heat oil in a large pot over medium-high heat. Add onion, garlic, peppers, and celery and stir. Cook for 3 to 4 minutes.
3. Stir in soaked beans, then add chicken broth, ham hock, salt & pepper, and cayenne to taste.
4. Bring to a boil, then reduce heat and cover the pot for 30 minutes.
5. After 30 minutes, check the liquid level; if it's too soupy, cook with the lid off for another 15 minutes or so. If it's too thick, splash in a little more broth. Leave the pot on the stove for hours if you like...the flavours will just keep blending in.
6. Stir in vinegar, then taste for seasonings. Add more spice if needed.
7. Serve over white or brown rice, making sure to get plenty of the cooking liquid spooned over the top. Or, you may mix the bean mixture with the rice before serving.