On The Mend

The foot is on the mend and getting better. A ridiculous amount of tests showed one diagnosis...there is NOTHING wrong with my foot. In any test imaginable, I'm the picture of health! I told my doctor I must be the world's best actress and I have my "limp" down to a tee! Ha! Well, my doctor advised more rest so I'm being a good patient and doing just that. It's actually working, my foot is really feeling better and I can walk without my "world famous limp" and workout somewhat. I'm back teaching classes this week so my sanity can some back.



All this downtime has lead to quite a bit of redecorating (sorry Cale) around the house, organizing and coming up with new exercises for my clients (yes, I know you guys are sore). At least I'm being productive!!


A fellow Gluten Intolerant friend of mine gave me a bite of these delicious GF protein bars by Elisabeth Hasselbeck...yummo! They are so awesome and it doesn't matter if you're gluten intolerant or not. You can get them at www.nogiidiet.com.


Another recipe for you...
I love salmon!!! I serve it about once a week around here and my family loves it. I'm always looking for different ways to cook it and this recipe sounds do good!

Citrus-Glazed Salmon
Makes: 8 servings
Prep: 20 minutes
Bake: 4 to 6 minutes per 1/2-inch thickness


Ingredients
• 1 2-pound fresh or frozen salmon fillet, skin removed
• Salt and ground black pepper
• 3/4 cup orange marmalade
• 2 green onions, sliced (1/4 cup)
• 1 clove garlic, minced
• 2 teaspoons dry white wine
• 1 teaspoon grated fresh ginger
• 1 teaspoon Dijon-style mustard
• 1/4 teaspoon cayenne pepper
• 1/8 teaspoon five-spice powder
• 3 tablespoons sliced almonds, toasted
• Steamed asparagus (optional)
Directions
1. Thaw fish, if frozen. Preheat oven to 450 degree F. Rinse fish; pat dry with paper towels. Measure the thickest portion of the fillet. Season salmon with salt and pepper. Place in a shallow baking pan; set aside.
2. In a small bowl stir together marmalade, green onions, garlic, wine, ginger, mustard, cayenne pepper, and five-spice powder. Spoon mixture over salmon.
3. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork. Transfer fish and glaze to a serving dish with a lip. Sprinkle with almonds. Serve with steamed asparagus, if desired. Makes 8 servings.

Enjoy! And enjoy your fabulous Valentine's Day Weekend! I'll be having a wonderful romantic dinner out with my hubby...lots of good food and time with my special man!

Do As Your Trainer Says, Not As She Does

The last few weeks have been a total bummer for me! I'm down and out with extreme foot pain which started almost 3 weeks ago...and, no, I didn't listen to the little voice in my head and stop running, teaching, working out, etc. So here I am after several doctor visits, x-rays, nerve tests, and an mri and ct scan in my future...unable to walk and on crutches. I'm crushed. My hopes of running the half maraton next weekend are also crushed(yes, this is dejavu of last year with my knee). The doctor is still running tests to try to find the problem and in the mean time, it's a waiting game and I have to wait while sitting on my rump.

Anyways, to all my clients...listen to my advice but don't follow my lead. I always preach to listen to your body and I didn't do it. My stubborness got in the way. If your body aches, rest it. If something hurts, take care of it. If you're tired and worn down, get enough rest. TAKE IT FROM ME!
So, here I sit and I must admit I've been very productive making way overdue doctor, dentist, and misc. appointments. I've made a list of all rooms I want repainted in the house...sorry honey! I've even started reading some books on dog training...watch out Odie! It's been a productive rest.

Here's another list of healthy tips for the New Year!
1. Forget all the no-no's of 2010 and focus on the here and now.
2. Drink more water than you think you need.
3. Go through your pantry and clean out all junk, anything expired, anything with white flour, white rice and white pasta. Limit your processed foods!
4. Start a food journal. You will be shocked by how much and what you eat.
5. Make a point of eating every 3-4 hours. Small portions. You'll never go hungry.
6. Exercise at least 30 minutes 5 days per week!
7. Think of the wonderful attributes you have and not the negatives.

It's Time For A New You!!

More Enchiladas!

My good friend and client sent me this recipe for enchiladas with a different twist. I absolutely love butternut squash and these enchiladas sound yummy!!! Enjoy!

Butternut Squash Enchiladas
2 large butternut squash
2 Tbls cream cheese
1/2 tsp cumin
1/4 tsp ancho chili powder
2 Tbls diced roasted chili peppers
...1 Tbls green onion, sliced
1 Tbls cilantro
Pinch of salt
Four 6in corn tortillas ( we used flour)
1 cup enchilada sauce
1/2 cup shredded Monterey Jack cheese

Halve the squash lengthwise and remove seeds. Bake at 350 degrees until soft, about one hour. Cool. Scrape out flesh and drain in colander, using a few plates on top to squeeze out as much liquid as possible. In a bowl, mix squash with cream cheese, cumin, chili powder, roasted chili peppers, green onion, cilantro and salt. Taste and adjust seasoning as necessary. Scoop the filling onto the tortillas and roll them up. Place them seam-side down on an oiled pan. Cover with enchilada sauce and top with cheese. Make sure the tortillas are completely covered with sauce so they don't dry out. Bake uncovered at 350 degrees until the cheese melts and turns brown and the filling is hot, approximately 15 to 20 minutes. Serves four.
Calories - 276
Fat - 8 grams
Carbs - 48 g
Protein - 7 g


If you have an awesome HEALTHY recipe you'd like to share, please email me...I'd love to post it for all!!

On another note...Whoop! The Cotton Bowl is tomorrow and we're gearing up over here. I'm planning a surprise birthday party for my son...9 years old! I can't wait to see his face tomorrow when he walks in the house and all his friends and family are here. There's no better way to celebrate a birthday and some awesome football. Go Ags! Enjoy your weekend!

Happy New Year!!

It's the New Year! The busiest time of year for a personal trainer...my phone is ringing off the hook with people wanting to get healthier and in shape. They all keep saying it's their New Year's Resolution...big mistake! To me, that makes it sound so temporary and just a short term goal for the year. Becoming a healthier you is a lifetime commitment! Of course, I'm here to help both regular and new clients achieve any goals you may have. I do have a few open spots in some group sessions so let me know if you're interested in either adding to your existing training or getting started. Here are my open sessions...
Monday 11:30 am
Friday 9:00 am and 11:00 am

These are 4-person groups and are less than $20 per session!

To go along with the healthier new you, I'm including a recipe. I made this tonight (used Gluten Free tortillas) and it was a hit with the family and always is! I served it with a corn and black bean salad. Enjoy!

Turkey Enchiladas

3/4 C. chopped green bell pepper
1/2 C. chopped onion
1/4 C. all-purpose flour (I use a gluten free mix)
3/4 tsp. ground coriander
Dash of black pepper
2 1/2 C. chicken broth
1 C. shredded cheddar cheese (I use reduced fat)
1 C. fat-free sour cream
3 C. cooked ground turkey
1/4 C. bottled salsa
6 flour or corn tortillas

Preheat oven to 350 degrees. Place a medium sauce pan coated with cooking spray over medium heat until hot; add bell pepper and onion. Saute 3 minutes or until tender. Combine flour, coriander, and black pepper in a medium bowl; gradually add broth, stirring with a whisk until well blended. Add to saucepan; bring to a boil, and cook 3 minutes or until thick, stirring frequently. Remove from heat; stir in cheese and sour cream. Combine 1 cup of cheese mixture, turkey and salsa in a bowl. Spread 1/2 cup turkey mixture down center of each tortilla; roll up and place in 10x9 baking dish coated with cooking spray. Pour remaining cheese mixture over tortillas and bake for 20 minutes.

Happy New Year to all and God Bless!!

How Time Flies!

I can't believe it's been 2 months since I've posted! How time flies! So much has been going on in our family...football, cheer, birthdays, Halloween, Thanksgiving, etc. I feel like it never slows down and now Christmas is upon us. Just thinking about it gives me anxiety. Shopping for gifts, baking, deciding on where to vacation, planning get-togethers with family, school plays, it goes on and on!

I have decided to do another Holiday Open House (because I don't have enough going on). It will be Friday, Dec. 3rd from 10-3 at my house. Lots of awesome vendors, wine tasting, yummy food and good cheer. I hope you can come by and visit! Holiday shopping done with a smile!

So many friends, family and clients are commenting that they feel overwhelmed with the holidays and can't seem to fit it all in...most of all, their workouts. It's totally understandable. It's easy for working out to be the first thing to fall through the cracks. I urge you not to let this happen! Now more than ever you need to do something for yourself. Even if you can only fit in 30 minutes-that's great! Don't put pressure on yourself to do the perfect, gut wrenching workout, but allow that time to relieve some stress, reflect, relax and decompress. Don't look at it as a "must do" but a "want to" in order to survive the holidays. You will be so happy you did!

I also urge you to take some time to remember the true meaning of Christmas and give thanks for the wonderful blessings in your life. When it comes down to it, the perfect gift isn't important, family and friends are. Take some time to hug your family and tell them they are truly your perfect gift...I know my husband and kids are to me!
Have a wonderful December and I'll do my best to post a few recipes to give you some new ideas!
God Bless you all!

Call Me Betty Crocker!

I don't know what has gotten into me lately but I've been a cooking fool. In the last few weeks I've made homemade Mediterranean pizza, cereal bars, protein muffins, rice krispie treats and dinner just about every week night. I've been a meal planning fool and really trying to stick with it so my family can eat healthy every night and have some yummy snacks. I admit there have been a few "bombs" that did not receive approval from the family but I've mostly had positive reviews so I can't complain. I decided to post my recipe for "Family Friendly" cereal bars. This is not the original recipe as I didn't think my kids would "dig" that version. I changed a few things around and the kids love them! I have to admit they can be a little crumbly (since they're Gluten Free) so I keep them cut-up in the freezer so they stay together. Today, I actually crumbled one up and put it on top of my yogurt and it was so yummy! The kids have been asking for the bars in their lunches so I guess I'll be making them again. Enjoy and let me know what you think!

Lean Cereal Bars
Makes 8 servings

2 C. puffed wheat (I substituted Rice Krispies)
1/3 C. Ground almonds or walnuts
2 Tbsp. ground flaxseed
1 C. vanilla whey protein powder
1/3 C. dried Fruit (cranberries, blueberries or raisins) I used mini chocolate chips too!!
1/3 C. pure maple syrup
1 Tbsp. coconut oil
1 tsp. vanilla extract
2 Tbsp. natural peanut butter (I would use a little more to make it stick together better)

In a bowl, combine dry ingredients. Set aside.

In a pot, combine syrup and coconut oil. Heat to a simmer. Add vanilla extract and peanut butter and remove from heat. Stir with a fork to blend ingredients.

Add liquid mixture to cereal mixture and mix with a spoon.

Press evenly into an oiled 8x8" pan. Let cool in the refrigerator until solid. Cut into 8 squares.

36!! and another year wiser???

Yes, I'm 36! Another year wiser...not so sure about that one. I had a fabulous birthday weekend. It started with a wonderful surprise party thrown by my amazing husband where I was surrounded with my family, friends, and clients. What more can a girl ask for?? I woke up on Saturday to breakfast in bed with my kiddos, presents and then off to the A&M vs. SFA game...not such a good ending for SFA but we had a great time!
On Sunday, I decided to work off some of the b-day goodies with a five mile run and it was rough! It got me to thinking about the last year. When I turned 35, things started changing for me physically. I have so many more aches and pains then I've ever had. It seems I get a new pulled muscle, backache, cramp, neck tension, etc. every week...getting old sucks! It makes me a little apprehensive for the future.

Am I going to be able to continue teaching classes, training clients, running, biking, doing triathlons, etc. for many years to come? Will my body keep up? Will my knees hold up? Who knows???
All I can do is have faith, take care of my body, eat healthy, and enjoy the blessings and talents I've been given. I'm telling myself age is only a number (can I count that high?) and there are people in their 80's running marathons! If they can do it, so can I right?
I know, I know, I'm only in my 30's so what am I complaining about? I'm not saying I'm ancient, just feeling a little more ragged than I did 10 years ago. Exercising is a little tougher, I'm sore more often, and I feel pain more frequently. I guess I have an excuse to get more massages now!
I am definitely thankful for my amazing husband, loving kids, supportive family, many friends, my awesome clients and good health!
Here's to 36! I'm Alive and Well!