Workout Wednesday: Interval Training

Happy Workout Wednesday, everyone! And happy official first day of SPRING! I loved the sunshine pouring in my windows today -- but realllllly wishing Mother Nature would figure out that spring has sprung and get the temps to catch up. Wind chill in the 20s today?! NOT OKAY!

Those of you who know me well know that I am a bit of a sun worshipper. I quite literally require the sun (and preferably warm temperatures) to function as a normal human being. So winter is uber rough for me. Ever heard of SAD (seasonal affective disorder)? I get it. Bad. Every year. One hundred percent. 

[Side story: During the early stages of my quarter-life crisis (which I still consider myself to be in the middle of..), I very briefly flirted with the idea of moving to Alaska. My mom essentially forbade it, saying I would die. She wasn't exaggerating. And she was definitely right. Between the bitter cold, the excessive snow and the lack of daylight for months at a time, I seriously would have been a goner. This is how bad I get.]

This is actually me..

With winter lingering sooo looonng into 2013 and drastically overstaying its welcome, SAD and its symptoms have been sticking around too. Blergh. I've been trying to fight it off by tanning (I know, it's bad!), using the "Happy Light" my mom gave me for Christmas (this is how bad my SAD is people.. I get HAPPY LIGHTS as gifts!), eating too much chocolate, and exercising a lot. ENDORPHINS, people!

The ad campaign for "Happy Light." Yep. I own one, don't even worry. I think if it could transport me to this beach, it'd be A LOT more effective....

Last week, I introduced you to Chair Dancing. This week, let's chat about STEP+MUSCLE, an interval training cardio+toning class I've been taking recently at my local gym.

Interval training -- which is simply alternating between bursts of intense activity and quick recovery periods of lighter activity -- is a great way to optimize your workout as it keeps your muscles guessing and burns more calories in less time! You may have also heard this style of exercise referred to as circuit training or HIIT (high-intensity interval training).

During the Step+Muscle class I attend, we alternate between 3 minutes of fast-paced cardio (using a step bench) and 1-1/2 minutes of toning exercises (such as squats, lunges, bicep curls and crunches). 

Am I the only one who feels like a leotard and leg warmers should always be worn whilst using a step bench..?? They just feel so old-school to me.. but I love it! 

The cardio intervals get our heart rates up and the sweat rolling, while the toning sections give us a minute to catch our breath, while continuing to actively engage and target specific muscle groups. In summary - it's fast-paced, it gets intense and it's awesome! 

If you're not a gym member or your gym doesn't offer this type of class, no worries! You can incorporate interval training into ANY exercise. For instance, if you're a walker, try alternating between speed-walking or jogging for a block, and then slowing down a bit to recover for a block. If you're a runner, pick up your speed or increase your incline for a while. Also, if you're a smart phone user, I'd recommend downloading one of the many great apps out there for interval training -- I love the ones that switch songs when it's time for me to take my interval up or down a notch. (I'll pick a fast-paced, pump-you-up song for the cardio burst, and a slower gentler song for recovery.)

Whatever exercise you choose, remember to do it for YOU, your health, your confidence and your happiness!

Have a happy day!!
xo,
-L-

Monday's Munchies: Snack Attack!

I am a snacker. I'm telling you - I love to snack. Going hours and hours between meals just doesn't work for me. I've decided if I were a dinosaur, I'd be a Snackosaurus Rex. 

But I'm also a registered dietitian - so I like to try to make my snacks not just delicious, but also nutritious. (Though don't get me wrong - there is definitely a big focus on the delicious part too!) I need my snacks to satisfy me, fill me up until the next meal and give me energy to get through my workouts. So for today's "Monday's Munchies," I thought I'd fill you in on my most recent snack crazes.. and since it's also Peanut Butter Month, you may notice that they all feature my love PEANUT BUTTER!


1)  PEANUT BUTTER & JELLY Mixed Nut Blend

Without sounding totally dirty, let me just tell you that I LOVE NUTS. Love them. They're so yummy - and so nutritious. I just wish the appropriate portion size was THE ENTIRE CONTAINER, and not just 1/4 cup. (One-fourth of a cup..?! WHAT does that even mean??)

When I discovered this yummy nut blend at Target a couple weeks ago, it was like I had struck gold. This is a blend of peanuts (some raw and some honey-roasted) and almonds - again some raw.. and some FRUIT GLAZED with a raspberry jam flavored glaze. Mmm, PB&J - SO DELICIOUS!

Serving size is 1/4 cup -- and I do recommend that you use a measuring cup to portion it out ahead of time, or you might eat half the container in one sitting (like I did...oops.) Each serving has around 150 calories, 10 grams of satiating heart-healthy fats and 5 grams of filling protein.

2) PEANUT BUTTER & JELLY Greek Yogurt

Let me introduce you to a magical food called "PB2" -- a powdered peanut butter made by the Bell Plantation. This product is made with real peanuts, which are slow-roasted and pressed to remove the oil.. leaving it with all the peanutty taste but 85% less fat than PB! You can reconstitute it with water back to a PB-consistency, or do as I do -- and stir it into anything and everything! Ice cream, oatmeal, cookie dough... or my new favorite: Greek Yogurt!

The day I decided to stir a tablespoon of PB2 into my fat-free strawberry Greek yogurt was a day that changed my life. It was like a creamy-dreamy bowl of PB&J goodness. Indulgently tasty -- but super nutritious. Greek yogurt is a great source of filling protein and bone-building calcium, while the PB2 adds a few extra grams of protein and only about 25 calories per tablespoon! Depending on the brand of yogurt you use, this snack will run you around 105 to 165 calories a serving.

It's hard to find PB2 in stores, but you can order it online from the Bell Plantation website or Amazon. (Or if you have a Hy-Vee near you, they should sell it in the HealthMarket section!) And I do recommend you go order it. NOW!

3) Lightened-Up Chocolate PB "Ice Cream" Sandwiches 

While I'm not going to argue that this snack is necessarily super-nutritious, when your sweet tooth just won't quit, this is a sweet treat that won't break the calorie bank. I saw the recipe on Pinterest (obviously) and find it quite tasty! I just made batch #2 last night.

Ingredients: chocolate graham crackers, peanut butter and lite whipped topping.. that's it!

All you do:  Spread 1 teaspoon of PB on one graham square, and about 2 tablespoons of thawed whipped topping on another square. Smoosh together (gently!!) sandwich-style, wrap in plastic wrap, and pop in the freezer. The whipped topping will firm back up and make a perfect little substitute for ice cream sandwiches -- all for just about 120 calories!

So tell me, folks -- what are your current snack crazes? And in what other forms can I get my PB fix these days?? Leave love & feedback below!

Have a happy day!!
xo, 
-L-

Foodie Friday: Peanut Butter Jelly Time!

YOU GUYS!!!!!! I just found out some HUGE news..

It's National Peanut Butter Month.

I regret to inform you that this is not an appropriate portion size. Sadly.

At first, I was pretty bitter that I hadn't known about this important fact for the first two weeks of the month... two crucial weeks when I could have been celebrating my love of this delightful peanutty treat. But then I realized - who am I kidding. I already eat, on average, three servings/varieties of PB each day.. it's one of my favorite foods on planet earth.. so I don't really know what more I would have done to celebrate.

Anywayyy -- for my first Foodie Friday, I knew I had to feature PB! As I was perusing through my, like, ten million recipe posts on Pinterest, the peanut-buttery options abounded: dips, cookies, breads, muffins, cupcakes, smoothies, pies, frostings...ohhh heavens. How is a girl to choose!?

Since it's also National Nutrition Month, and since I've been trying to work on getting my booty into shape for summertime.. I [reluctantly] decided to forego the Peanut Butter Brownie Buckeye Cupcakes with Chocolate Ganache that I really maybe wanted to make in exchange for something healthier.

When this new health-focused mindset, I re-evaluated my Pinterest boards and selected this delightful sounding sugar-free, gluten-free, high-protein, banana peanut butter breakfast "cookie." Now - as I reflect on this decision - I realize how ridiculous it sounds and how NOT-delightful that recipe description is..

Let's just say...the breakfast cookies tasted about as good as you'd expect. Which, if you're a normal human, is NOT good. I mean, they're edible. But they are certainly not blog-worthy.

That's when I decided to get creative! While sweet treats that feature peanut butter (..and chocolate) were the first things to come to mind, I realized there are also healthy, savory ways to feature PB. And so, I introduce to you:

Spaghetti Squash Pad Thai 

Ladies and gents - this dish is simply delightful!! You won't even miss the pasta, which traditionally forms the base for Pad Thai -- the spaghetti squash makes an excellent, low-carb, nutrient-rich substitute. There are so many different flavors that meld together in the pan and dance around on your tastebuds.. Even if you decided to eat the whole pan (like I wanted to..), it would hardly be an overindulgence. So healthy, so tasty, sooo goooddd.. You must try it!! Like, tomorrow. 

The key players... minus the squash, which was roasting in the oven.

What you need:

• 1 medium/large spaghetti squash, cooked
• 2 teaspoons canola oil
• 1 clove garlic, minced
• 1 cup carrots, sliced thinly
• 1 cup baby bok coy, diced
• 3/4 cup edamame (could also sub chicken, tofu, etc.!)

For the sauce:

• 1/4 cup vegetable or chicken broth
• 1 tablespoon rice vinegar
• 1 1/2 tablespoons soy sauce
• 2 tablespoons creamy peanut butter
• 1/4 - 1/2 teaspoon crushed red pepper flakes

For topping:

• Fresh cilantro
• Green onions
• Roasted peanuts
• Fresh lime wedges

All you do:

• Prep spaghetti squash: Cut squash in half lengthwise, and using a spoon, scrape out the seeds. Place on a foil-covered baking sheet, sprinkle with salt and pepper, and roast in a 350-degree oven for 45-60 minutes. Allow squash to cool slightly, then use a fork to "shred" the squash into spaghetti-like "noodles."

• In a large nonstick pan, heat oil and saute minced garlic and sliced carrots for 2-3 minutes. Add diced bok choy and edamame; saute 1-2 minutes more. Remove veggies from pan - set aside.

• In the warm pan, mix the five sauce ingredients. Stir together until well-blended and warmed through. Return sauted veggies, as well as shredded squash, to the pan. Stir together and heat through.

• Portion into bowls, and top with cilantro, green onions, peanuts and juice from a lime wedge.
  (DO NOT LEAVE THIS STEP OUT, PEOPLE! These are not simply garnishes to make the dish look pretty --- they are key ingredients, critical to completing the taste profile of the dish.)

Yummmm-o.

ENJOY! And since you made such a healthy entree choice, feel free to treat yourself to a Reese's Peanut Butter Cup for dessert. I did. 

It is Peanut Butter Month, after all!!