TRAIN SMARTER NOT HARDER

I like to make the most of my precious time and that means having a focused exercise program that fits into my schedule, and works best for my body.  I believe in quality not quantity, and using exercise movements that challenge me to change me, but do not hurt me.  It is not a fun place to be when exercise brings about injury and especially when that injury stops me from doing what I like to do.  I do not even like to feel a nagging pain that I know was caused from a certain move I should have avoided, but the push to want was greater than listening to what my body was telling me at the time. It is those types of constant and repetitive things that can bring about a chronic issue and I say no thank you to that. What it comes down to is training “smarter and not harder.”

I do not need to prove anything to anyone, and I do want to maintain a healthy body that not only looks good but feels good for the duration of my life. What that means is keeping my routine simple, smart, and effective to get the job done.  That is all that is required to keep my body healthy, happy, and feeling good overall.  Our bodies are fabulous machines that appreciate smart maintenance through movement and premium fuel for energy.  On the other side of that coin, a body that is in a constant state of extreme abuse will experience wear and tear, and eventual break down that does not feel good in the years to come. 

Smart training consists of challenging the anaerobic and aerobic systems, strength and endurance, stabilization and flexibility of our bodies. Simple programs can accomplish all of these goals and are necessary to create and maintain a healthy physique.  The challenge does not have to be gut wrenching, feel like death kind of stuff, but simply pushing our bodies above the physical limits of what is considered our “normal” status.  Standing would turn into brisk walking for 30 minutes for example, or WOGing (walk/jogging). Now combine that with body moves like squats, lunges, push-ups, pull-ups, sit-ups and stretch program and a smartly balanced program has been achieved. 

When physical training is looked at simply and smarter, it does not feel so overwhelming.  When the “hard” is taken out of the equation, a whole different mental game can be applied and a more positive outlook of “I can do this” now enters the picture. The beauty about training smart is an easier time creating programs that best fit our bodies and provide the results that make us healthy people.  No competitions, except with being our best healthy self and better than the day before because we are experiencing the benefits of smart training. 

 IT'S FREE! DON'T MISS OUT

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Roasted Summer Veggies with a Poached Egg, a 3 Olive Tapenade and Smoked Gouda with Bacon

Don't let the title fool you, this is a no brainer, super fast weeknight supper. 


I get asked quite often for ideas on simple, non-boring dinner solutions. Well, this is one of those meals. A new favorite in our home, this dinner can be easily modified to include your favorite veggies that you have on hand through out the seasons. If you've not tried a poached egg over veggies you're in for a treat. A simple olive and roasted pepper tapenade brings it all together with flare.

Can we talk about cheese for a minute?

Let me just say that if I had to live with just one food for the rest of my life it would be cheese.

O.K. maybe I'd need some fiber after a day or two but you get my drift. I also happen to be a cheese snob... and I'm o.k. with that. Growing up in the 80's I never knew cheese existed if it wasn't sliced and individually wrapped in plastic. Despite my limited exposure to real cheese in my childhood, I developed a unyielding fervor for good cheese,  I'm a cheese snob through and through. 

This smoked Gouda with bacon didn't stand a chance.  

Now, add a thin slice or two of  crispy bacon infused smoked Gouda with this dinner and sprinkle with a 3 minute olive tapenade.............


the end.

I don't like my veggies soggy or over oily (does anyone? Well maybe my in-laws who prefer their veggies boiled) I prefer them roasted or grilled which if you've never tried before, you must! It brings out an entirely new flavor. One of my top 5 favorite kitchen tools is my stone baking pan which you've probably heard me mention many times here on Simply Healthy Family.  It cooks veggies and treats evenly and crisply and requires very little to no oil. Healthy Bonus! I own both a Rada baking stone and a Le Creuset baking dish  both of which I adore. If you decide to purchase one, please do so through Simply Healthy Family's store and help support this blog. These are all items and foods that I own and love. 

You Will Need

2 zucchini squash, chopped
1 yellow summer squash, chopped
4 small red potatoes, chopped into bite size pieces
1 bunch asparagus OR pole beans, trimmed
1 teaspoon extra virgin olive oil
1 tablespoon Herbs de Provence (or 1/2 teaspoon each of marjoram, rosemary, thyme, tarragon and oregano)
salt and pepper to taste

6 whole, free range, Organic eggs
small shallow pot of gently boiling water (1 teaspoon vinegar optional, helps keep egg together)


For the Olive Tapenade

1/4 cup black olives
1/4 cup green olives
1/4 cup kalamata olives
{or use any combination you please}
1/2 cup (jarred) roasted red peppers
1 clove garlic
1/2 cup chopped or slivered almonds (or pine nuts or walnuts)
2-4 teaspoons olive oil (if you use red peppers in olive oil, you will need less additional oil)
NO salt, olives contain enough!


Pre heat oven to 400F. Place all veggies in your stone baking pan sprinkle with salt, pepper and herbs, toss to coat.  Put in oven and cook for 20-25 minutes or until potatoes are tender.

Meanwhile, make olive tapenade. In a small handheld food processor place first nuts then remaining ingredients. Chop to desired consistency. Spoon into small serving bowl.

Now, start a shallow pan of water to a gentle boil (over medium-high heat). Carefully crack eggs (one or two at a time if necessary so they don't crowd the pan. Gently boil for exactly 3 minutes. Remove with a slotted spoon onto a plate or directly on top of veggies.


Serve with the tapenade and a small slice of your favorite cheese, although I highly recommend the smoked gouda with bacon as it compliments the egg in this dish.

REEL IN THE REASONS

Let's get down to the business of reasons and how they fit into our daily life and overall health and fitness.  Reasons are often used to avoid a workout or eat healthy meals and I think we can all agree on that. Can I go as far as to say they parallel excuses and guess what, we all can have them and often do. What amazes me is how often we think and want to be healthy, want the hot body, the glowing skin and quality life without pain, but come up with every reason in the book to not do what it takes to obtain the goals.  I say it is time to "reel in the reasons" and ask why they keep getting in the way of the thing we most want.  

On top of the reasons that pull us in the opposite direction of our goals is almost a rebellious attitude of "I can eat and do what I want" and still reach my goals.  A negative attitude, excuses, and rebel behavior is definitely not going to achieve a healthy body or mind for that matter. I like that saying that goes "If it were easy, everyone would be doing it" because it really zeros in on what it takes: EFFORT.  Effort becomes the driving physical force that puts the end to the reasons, and sets on fire the mindset of "I can and I will."

Why is the effort involved to live a healthy life considered a burden, and why are reasons used to avoid it.  This perplexes me as it takes effort to do most everything in this life: careers, ministries, events, vacations, chores, etc., and those things are performed without a hitch, but bring up the "health or fitness" word and one would think you were talking about scaling the largest mountain peak in the world or the plague. Life is too short to let the "reasons" get in the way of being our best self, and to believe that it is acceptable to convince ourselves otherwise is absolutely crazy. 

All the time spent coming up with reasons why not, we all could have done what should have been done already.   That is the honest truth about how time is so mismanaged and our bodies are suffering the consequences.  It is important to not give up what our minds are thinking about for ourselves and I am referring to health, fitness, and goals.  The reasons need to be reeled in, caught in the net, and tossed back as not large enough to get in the way.  






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STAY HEALTHY FITNESS HAPPENINGS: Check out THE Herbal Face Food and review all the fabulous benefits this organic facial serum provides.  I was excited to give it a try for 10 days and what I noticed was improved skin hydration and overall improved tone. I am 50 years young and will have my smile line wrinkles around my eyes, but have to say that those did diminish some, and also a deep wrinkle I had on the left side of my lower face greatly reduced and barely visible now. The horizontal wrinkles across my forehead also diminished in depth which was very exciting. The fragrance is strong and does take some getting used to as most herbal remedies, but I believe the benefits are greater than not using it because of the scent. I am sponsoring THE Herbal Face Food as a product that I can stand behind, gimmick free, and agrees with my philosophy of health and fitness. Take a look at my results below for my 10-day trial period and if you have any questions, hit me up in the comment section below:

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PHOTO CREDIT: CHERI CHRISTINE PHOTOGRAPHY 2014

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Chocolate Cherry Chunk Bars #RecipeRedux

Question, what do you feed a mob of hungry kids at 3:17 p.m. after "working really hard all day long at school"?

Answer:  Home made Chocolate Cherry Chunk Bars served with a big glass of ice cold milk and sealed with a kiss.  Love mom.

You all know by know that store bought granola bars are not health food right? Right. Well, anything made in Mystery, Who Knows Where and packaged in a box with an ingredient list only chemists can decipher is probably not something we should be eating, however convenient it may be. I hate that excuse. Sure it can be argued that there are a few healthier varieties of packaged snacks out there but the whole year or more shelf life thing of a granola bar disturbs me.


I literally tossed a handful of ingredients in a bowl, mixed, pressed into a baking dish and bam. My house smells like toasted, cinnamony oats and nuts and warm cherries. Oh, they were really yummy too.


Snack emergency, solved.

The best part, you can use whatever nuts, seeds and dried fruit you have in your pantry. Substitute almond butter for sunflower seed butter if there is a nut allergy issue. Pureed dates or maple syrup can be used instead of honey. The possibilities are endless.

Chocolate Cherry Chunk Oat, Nut and Seed Bars

TIME     30 MINUTES        YIELDS     14-16 BARS

You Will Need:

1 1/2 cups of whole grain oats
1 1/2 cup chopped almonds, cashews or other nuts
1 cup sunflower seeds
1 cup dried cherries
1/2 cup local, Organic honey
*1/4 cup hemp hearts (optional)
1 cup almond or sunflower butter
1 teaspoon ground (Saigon) cinnamon
1 teaspoon real vanilla
1 cup semi sweet or dark chocolate chips
parchment paper or coconut oil for brushing pan 

Preheat oven to 350F. Prepare an 8 x 11 baking dish with parchment or brush with coconut oil. 

Coarsely chop nuts. Add them and remaining ingredients except chocolate chips to a large bowl and mix to combine. 

Press the mixture into the prepared pan using your hands or a spatula. Cook for 15 minutes then pull out of oven and sprinkle with chocolate chips, cook for another 15 minutes. Yes, you can just mix them into the batter if you please. We thought they looked fun and had more chocolate 'power' with them scattered on top. 

notes

Hemp Hearts are full of protein with 10 grams of complete plant-based protein per 30 gram (3 tablespoons) serving size. Hemp Hearts are also a great way to add omegas or EFAs (essential fatty acids) to your diet. Hemp Hearts contain more protein and Omega-6 & 3 and less carbs than a similar serving of Chia or Flax.

You can eat them right out of the bag and add them to baked goods, yogurt, smoothies, salads and more.



I love Coaches Oats which are much healthier than quick cooking varieties yet faster than steel cut.

An InLinkz Link-up

MOVE IT for 30 MINUTES

Exercise does not have to be extreme to be effective.  When it comes to our health and fitness, it is not a competition, but a lifetime maintenance body program.  There may be those who have certain goals and need to perform above the maintenance requirement, but in general creating a healthy ROCKIN body can be accomplished by moving it for 30 minutes at least five days per week.  Most of us want to feel and look good in and out of clothes with a simple exercise routine that does not require leaping over tall buildings in single bounds and lifting hundreds of pounds of weight.  I am not knocking those doing the leaping, heavy lifting, or extreme sports with this Blog, but addressing the norm demographic of everyday people who just want to get healthy and look healthy.

Studies have shown that 150 minutes of moderate aerobic activity such as brisk walking is sufficient to maintain a healthy body, and spread over time throughout the week.  It would be reduced to 75 hours per week if the exercise is vigorous like running or attending an aerobics class.  Also recommended is weight resistance training two days per week, and although the guidelines are not quite as thorough with duration on this one, I personally keep my weight training sessions to no more than 45 minutes including my warm up and stretch time.  What that means is if you move that body for 30 minutes five days per week while maintaining a healthy nutrition program, you will see results or maintain an already in shape physique.  Everyone has 30 minutes to give to their health regardless of any excuse thrown down on the table.  If health and fitness is a priority, the exercise will be a priority and that is the simple truth of it. 

The best part about getting our sweat on for 30 minutes is making it our own.  When we create physical activities that are enjoyable, that is what builds a lifestyle of physical activity.  If the outdoors suits your fancy, lace up the tennis shoes or hiking boots and find some fun trails, and if using cardio equipment while watching a show or listening to music floats your boat, that works just as well.  The heart muscle only understands the demands of exercise being placed on it, not what you are specifically doing if that is a question you are pondering.  Sweat is sweat, a mile is a mile, and 30 minutes is 30 minutes and what you do to increase the heart rate at a moderate level for that amount of time is up to you.  The point is to just MOVE IT!

It really comes down to getting back to the basics of exercise and keeping it simply fun, and a part of our everyday life.  The latest trend of extreme this or that, no pain means no gain, or work until you bleed program will never become the maintenance body program that will carry us from where we are now into our elder years. There is much controversy with these types of programs and some are used to fit specific athletic goals, but not what the laymen person is looking for to get healthy and overall improve quality of life.  I am trying to motivate everyone to just MOVE IT FOR 30 MINUTES as a start, and not get caught up in the hype of fad exercise movements that may look absolutely amazing, but are not the “only way” to achieve healthy results.  There lies the confusion of interpretation that the only way to achieve a smoking hot body is to do this type of new trend or fad workout.  Believing that there is only one way to achieve something creates a very boring world and variety is truly the “spice of life.”

Working in this industry for over 30 years, I have come to appreciate more and more the simplicity of health and fitness, and that it truly does not require as much time as one might think to be a healthy person.  I never exceed a one hour block of time in my workouts and often I am reduced to the “move-it for 30-minute” program because it fits with my work schedule.  As long as I challenge my body, it feels good, and I am focused on quality of movement, I am accomplished and start my day energized.  Getting caught up in the stress of what we think exercise is according to the media scares many off with feelings of intimidation and inadequacy, and stopping people before they even start.  Crap, some of the things I see scare me as well, but the thing to remember is not to believe everything you read or see, and stick to searching for what works for you.  Keep it simple, don’t stress or sweat the small stuff, and all of us do have the time to just MOVE IT for 30 MINUTES.

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Pulled Pork Tacos Slow Cooked in Oatmeal Stout Beer and Simmered in a Roasted Rhubarb Sauce

Looking for a no fuss, weekday dish that's also worthy of a Sunday supper? These slow cooked pork carnitas are sweet and tangy and exploding with flavor. Coming home to the smell of a roast that has been slowly simmering in a dark, oatmeal stout is the best way to end your day! Finish them off by simmering the shredded meat in a simple roasted rhubarb BBQ sauce.

After a long day of working in a busy O.R. with demanding surgeons and difficult cases then driving home in the sweltering desert heat the very last thing I have the energy for is making dinner. It takes what little energy and patience to help the kids with their home work which is quickly becoming too difficult for me to do. What's with the way these kids are taught nowadays?  Very interesting and productive but I learned math the old school way and my kids look at me distrustingly when I try to explain how to do it my way. "That's not how my teacher does it mommy." And now learning Mandarin is main stream in most schools! My kids are going to have to start teaching me pretty soon.

We developed this technique for shredding meat many years ago when me and my aunts and cousins were making batches of tamales. You can see it here in action for my BBQ chicken sandwiches which is my most popular post and Pinned image. You simply throw in your cooked, boneless chicken, pork or beef and use the cookie paddle attachment on your stand mixer. In less than 20 seconds you will have perfect, restaurant style shredded meat for enchiladas, tacos BBQ and beyond!

Make sure the meat is warm or hot when you mix it, a refrigerated pork roast killed my aunts mixer.

Add a bit of tangy flare to your BBQ sauce with roasted rhubarb. If you can put these tacos together without slurping up half of the sauce your a better person than I am!

Rhubarb Sauce adapted from Let's Dish Recipes


TIME    8 HOURS  {HANDS ON - 15 MIN}         SERVES    8      
    

You Will Need

4 lb pork roast (shoulder or butt)
12 oz Oatmeal Stout Beer (or other dark beer) use water if you want to omit the alcohol
2 tablespoons high heat oil like coconut, sesame, safflower, grape seed  or peanut oil (do NOT use olive oil)
1 yellow onion, diced into small pieces
1 teaspoon salt
1/2 teaspoon black pepper
3 teaspoons paprika
small flour tortillas
1 head green cabbage, finely shredded (I use my Kitchen Aide shredder attachment which make the cabbage taste sweet)
Jack Cheese, shredded (optional)


Heat oil in a large cast iron pan or skillet over medium-high heat. Rub the roast with salt and paprika on all sides.
Carefully, place the roast in the skillet and sear it on all sides for 2 minutes each. Using heavy tongs and a large fork, place the roast in a slow cooker. Add beer, onion and pepper. Cook on low heat for 8 hours.
Remove roast from slow cooker and carefully place in the bowl of your stand mixer. Using the cookie paddle attachment on speed 4, blend the roast to shred it, about 20 seconds. Do not over mix.
Place the shredded meat back into the slow cooker with the juices. Add the sauce and cook for another 1/2 hour to combine flavors.

For the Sauce
4 cups chopped rhubarb (about 5 stalks)
4 cloves garlic
1 cup water + more if needed to desired consistency
3 tablespoons balsamic vinegar
1/4 cup brown sugar
1/4 cup ketchup
1 tablespoon Worcestershire sauce
1 tablespoon chili powder (New Mexican if possible)
1/4 teaspoon ground cinnamon
salt and black pepper to taste

Instructions

1. Preheat oven to 425 degrees. 

1. Place the chopped rhubarb and garlic cloves on stone baking sheet or prepare a roasting pan by lining with foil and spraying with cooking oil. Roast for 15-20 minutes, or until rhubarb is soft.

1. Transfer the rhubarb and garlic to a food processor or blender. Puree with one cup of water until smooth.

1. Pour the puree into a medium saucepan. Add remaining ingredients and mix well. Add additional water, as needed, until sauce is desired consistency.

1. Bring to a simmer over medium-low heat. Simmer for 10-15 minutes.

1. Cool before pouring into storage containers. Keep refrigerated

Peanut Butter and Jelly Popcorn #SundaySupper

Here's the thing. I'm a procrastinator, through and through. I'd like to blame it on the kids but I'm pretty sure I've been this way since, well puberty I think. I mean, don't get me wrong, the chaos, constant interruptions, fighting, yelling and occasional minor civil war in the family room don't help matters any but I'm a procrastinator nonetheless. Which is why I'm making, photographing and writing this post and 7:37 on a Saturday evening.

Take back. It's totally the kids fault. They've been in here 72 times in the last 4 minutes and screaming at each other when not in 'my' room. The darlings.



But, we shall focus on the task at hand which happens to be popcorn. Peanut Butter and Jelly Popcorn. Peanut Butter and Jelly popcorn coated in rich, velvety, melted white chocolate sort of popcorn. Because sometimes that's how it needs to be done. That's a matter of fact.

In an effort to bring the aforementioned darlings a special treat for Back to School I went with a special spin on our all time favorite snack, popcorn. Major success. The Sunday Supper Team has collaborated once again to pull together a bountiful list of Back to School snacks, sips and main dishes for you all.

Another huge thanks to Tammi at Momma's Meals for helping me co-host this weeks Sunday Supper!

While I am aware that this snack has sugar in it which is a rarity in our house and certainly on this blog, it is if fact a special treat. I do however choose my ingredients carefully and don't buy products containing High Fructose Corn Syrup and other chemically manufactured ingredients. Have you looked at the back of the jars and whatnot's that you're purchasing lately? It was really difficult to find a jam or jelly that didn't contain HFCS, in fact, it was the first ingredient on almost all of the jars. I usually buy the Costco/Kirkland brand jelly and PB which contains all natural ingredients. At the grocery store, Smuckers All Natural was the only brand that didn't have HFCS or preservatives in it.





Now I'm off to watch a movie with the sweet darlings. Funny how Despicable Me, Ratatouille, Princess Diaries and Frozen never get old......... well maybe Frozen :)

Happy Back to School Snacking!

You Will Need

Wax paper or a silpat

4 cups popcorn (1/2 cup kernels)

1 cup white chocolate chips, divided

1 heaping spoonful all natural, no sugar added peanut butter

1 heaping spoonful grape jelly

In a small, nonstick sauce pot add half of the chocolate. Cook on medium till they start to melt while stirring with a rubber spatula. Stir in the peanut butter and cook until combined. 

Repeat with the remaining chocolate and jelly. 

Divide the popcorn into 2 large bowls. 

Pour the peanut butter mixture over one bowl of popcorn and toss to coat. Repeat with the jelly mixture and remaining bowl of popcorn. 

Spread each bowl of popcorn evenly on a sheet of wax paper or silpat. Let cool to harden. I put mine in the fridge for a bit. 

 I hope you will Pin and share this post and then visit all of my friends who share in the mission to bring simple, delicious foods to the table during the school year and beyond.







Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.



Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement.




Back to School Beginnings

• Vegan Oatmeal Raisin Muffins from Killer Bunnies
• Make Ahead Waffle Casserole from Bobbi's Kozy Kitchen
• Apple Muffins from Meal Diva
• Apple Oat Breakfast Cookies from What Smells So Good?
• Toast Three Ways from Foxes Love Lemons

Back to School Lunches and Simple Suppers

• Owl Bento Box from Simply Gourmet
• First Day of School Pinwheels from Jane's Adventures in Dinner
• Quick and Easy Hot Pastrami Sliders from Webicurean
• Grilled Chicken Revamp from Culinary Adventures with Camilla
• Baked Eggplant Parmesan from Hezzi D's Books and Cooks
• Chicken and Zucchinin Meatballs from Casa de Crews
• Clean Eating Lunches Your Kids will Love from Amee's Savory Dish
• Crispy Chicken Legs from The Not So Cheesy Kitchen
• DIY Veggie Cup Noodles from Food Lust People Love
• Chicken Nuggets from Nosh my Way
• Skinny Spinach Mac and Cheese from Take a Bite out of Boca
• Chicken Schnitzle from Panning the Globe
• Berry Nutty Bento from Ninja Baking
• Spagetti and Chicken Meatballs from Soni's Food
• Chopped Shrimp Salad with Honey Lime Vinagraitte from The Weekend Gourmet
• Steak & Cheese Pockets from Momma's Meals
• Turkey Pinwheels from Peanut Butter and Peppers

Back to School Sips

• Hulk SMASH Smoothie from Run DMT
• Good Morning Smoothies from Family Foodie

Back to School Super Snacks

• Nutty Granola from Life Tastes Good
• On the Go Guacamole from Shannon at Country Girl in the Village
• Cinnamon Caramel Apple Energy Balls from Cupcakes and Kale Chips
• Playground Granola Bars from Noshing with the Nolands
• Apricot Dip from Magnolia Days
• Parmesan Garlic Oven Roasted Chick Peas from Ruffles and Truffles
• Home Made Graham Crackers from Curious Cuisiniere
• Peanut Butter and Jelly Granola Bars from Pies and Plots
• Gluten Free Apple Zucchini Flax Bread from Sue's Nutrition Buzz
• Beef and Veggie Sliders from Grumpy's Honeybunch
• Peanut Butter and Jelly Popcorn from Simply Healthy Family
• Frushi (Fruit Sushi) from Mama Bee Does

Back to School Sweets and Treats

• Open Face PB & J Cookies from Desserts Required
• Berry Topped Chocolate Silk Tart from That Skinny Chick Can Bake
• Peanut Butter and Jelly Paletas from La Cocina de Leslie
• Cinnamon Sugar Donut Muffins from Confessions of a Culinary Diva
• Love Note Doodle Bugs from Happy Baking Days
• Frozen Yogurt Mud Pies from Cindy's Recipes and Writings
• Brown Butter Peanut Butter Crispy Treats from The Texan New Yorker
Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET.  Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.