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!!

Thankful Thursday: Happy Anniversary!

In an attempt to give my blog at least some semblance of focus/direction, I thought I'd try giving each day a theme. Alliteration felt like the way to go. Workout Wednesday and (spoiler alert!) Foodie Friday came quickly and obviously to me. But Thursday was posing more of a challenge..

Thirsty Thursday? Meh, that makes me think of nights at Iggy's & Laclede's, and I'm certainly not in college anymore..! Thursday's Thoughts? Sounded sort of deep. And let's be real, I just wrote about chair dancing yesterday.. I'm not ready to get all philosophical with y'all just yet.

But then, this morning, as I was stressed to the point of tears, sitting at my desk feeling utterly overwhelmed and gazing out over yet another gray, dreary morning.. it hit me: Thankful Thursday. 

Because even on those stressful "woe-is-me" days --- and dare I say especially on those days! --- it is so important to focus on and be thankful for the millions of ways that I'm blessed. Thus, Thankful Thursday! 

Picking my first feature for Thankful Thursday was super easy breezy..
Ladies and gents-- I'd like to introduce you all to my wonderful roomie, Emily!

Today, Emily & I marked our one year anniversary of friendship. It is certainly a friendship worth celebrating.. and let's be real - we two single ladies don't have any other relationship anniversaries to write home about..

Last February, I moved back to St. Louis after nearly three years away, and many of my college friends had either moved away or we had grown apart. One day I was talking to my friend Claire, who I knew from my days at SLU, when she suggested that I should really meet her older sister - EMILY.

Matchmaker Claire helped facilitate Emily's and my first "blind friend date." We met for dinner at Katie's Pizzeria Cafe on the fateful evening of March 14, 2012..and instantly started falling in love. You know, that best friend kind of love! 

We quickly grew to be very close, and next thing you know, our respective leases ended, and we decided to become roommates! It's hard to believe that just 366 days ago, I didn't even know this beautiful lady I now consider one of my very best friends! 

When we wanted to have a housewarming party, my mind first went to themed costumes, beer pong and jungle juice.. while Emily envisioned mini quiches, cinnamon rolls and mimosas. But thank goodness for that! - because that's just one example of how Emily and I balance each other quite well. 

She is the calm, collected focus to my sometimes off-the-wall and often hyperactive craziness. She is the more reserved, introspective and reflective listener to my maybe too-open, mile-a-minute, speak before I think, chatterbox ways. And somehow, it just works!

Emily is one of the most compassionate, generous, honest, loving and thoughtful women I know. She is rich in faith, firm in her beliefs and adventurous in spirit. 

While I could list a million more adjectives and positive traits to describe her, really it comes down to this: Emily is zazzacious. I mean, this chica is seriously zazzy. And that's just about the highest compliment I can give. 

The past year has been full of adventures, laughter, dance parties, delicious food, looong talks, glasses of wine and SO. MUCH. FUN.!! I feel so blessed to have Emily in my life, and I'm looking forward to what years two and beyond have in store! 

Emily & I sharing a celebratory meal at Katie's Pizzeria Cafe - where our friendship first began one year ago today. Cheers!

Love you, Em :)

Workout Wednesday: Get down girl, go 'head, get down..

Welcome back, ladies & gents! Day two for two with the blogging.. Look at me getting on a roll! Woot! 

First of all, HAPPY RD DAY to all my registered dietitian friends out there!

Secondly, YAY for us Catholics having a new POPE! I'm so excited to have Pope Francis (can I call him Papa Frankie..?) as our newly-elected leader, representing the Society of Jesus! Yeahh Jesuits!! Having gone to SLU -- a Jesuit institution -- for undergrad, I definitely have a special place in my heart for the "Jezzies" (as I respectfully but probably inappropriately like to refer to them..) and am super pumped that we now have our FIRST. Jesuit. Pope. Everrr. Exciting times, people!!

OKAY - now let's get down to business. It's WORKOUT WEDNESDAY, and I took fullll advantage of that today, opting to participate in not one but THREE of my favorite fitness classes. I'll feature just one this week though..and why not start with the most fun and sassy one of them all? 

Dear readers, I introduce to you: SEXY CHAIR DANCE.

..where the magic happens..

Oh yes. You read that right. Sexy chair dance. It's a thing! I promise! Now, I'm not here to tell you that this is a crazy intense workout that's going to help you drop pounds and get a six-pack.. For a cardio junkie like me, it's actually rather low impact. But this class is sooo good for my mental health -- and that is why I love it.

So for real: this class is exactly what it sounds like-- dancing sexily on/around a chair. The teacher choreographs a sensual, semi-provocative routine to a slower sexy song.. and our class full of women gets downnn with our bad selves. And it is so empowering. 

I know that on the surface this all seems very anti-feminist.. like we women are just objectifying ourselves. But I actually feel exactly the opposite.  Because let's call a spade a spade: we are sensual, sexual beings.. and we like to feel desirable and desired. And this class is all about embracing yourself  -- every curve, roll and muscle -- and your inner goddess... feeling the music, rolling your hips, laughing at how goofy you sometimes feel..but most of all getting in touch with/appreciating your body and simply having a great time.

The class is full of women of every shape, size, age and color. No one feels silly or judged, because we're all there to embrace our womanhood and cheer each other on. And let's be honest -- we're all too busy checking our sexy selves out in the mirror to pay any attention to what everyone else is doing! 

When I leave, I walk out the door with a self-confidence boost.. and admittedly a sly grin on my face. But don't get the wrong idea. I am very single these days, so the only people seeing this routine are my three best friends (all female...thanks ladies for being my audience and cheerleaders!).. and me, when I practice in front of my mirror at home. Because in the end - whether I'm chair dancing or kickboxing, I'm working out for ME -- for my health, my well-being, my confidence and my happiness. I hope you feel the same!
(Find more inspiration on this topic at an older post, found here.)

Next Wednesday, I'll feature another favorite fitness routine.. but check back before then, because I have some more fun things planned!! 

Have a happy day! xoxo!
-L-

The Prodigal Blogger Returns!

Once upon a time.. there was a girl.. with a blog.. who got crazy busy with her crazy life and sadly, stopped blogging. Sad, right?!

BUT WAIT - spoiler alert! - turns out this story does have a happy ending after all! (Even though I traditionally prefer stories sans happy endings, for you dear readers, I shall make an exception!) 

After a one year hiatus, said girl decided to pick up the proverbial pen (..iPad?) and start writing (..er, typing?) once again! 

THE PRODIGAL BLOGGER HAS RETURNED, FOLKS. 
And I'm really excited about it. I hope you are too!!

This is my happy face. 

If you've looked through the archives at all, you may have noticed that (much like its author...), this blog has struggled a bit to find any sort of focus or direction in the past. As much as I wish I could tell you this has changed, truth is.. I still don't always have a lot of focus or direction in my life, so it's still hard for me to try and bring that to a blog. 

Instead, I'm going to just write. I'm going to write about being a single mid-twenty-something chica living in the city. About my never-ending search for balance and happiness. About my travels and my adventures. About my mistakes and my successes. About the places I eat, the recipes I try/create, the fitness classes I take and new exercises I try. I'm going to write about things that entertain, interest and/or provoke thought for me --- and hopefully something will strike a chord with you along the way too!

Thanks for joining me on my journey, readers!! Tune back in tomorrow for a post with real, fun content. I've deemed it Workout Wednesday (I'm going to try to feature a different fitness class or exercise idea each Wednesday!), and I have a super sassy class scheduled for tomorrow night to fill you in on..! ;)

One last thing before I go - tomorrow (Wednesday, March 13th) is Registered Dietitian Day (yes, we have our own day!), which is part of National Nutrition Month. Make sure to share some lovin' and appreciation with your favorite RD!! (Not sure what an RD is or does? Read more here!)

Have a happy day! xoxo!
-L-