Family Fun & Fitness (The High Line, NYC)

     As a family, we like to incorporate exploring new places and getting physical activity in at the same time.  This weekend we checked out the High Line in New York City.

High Line is a rail trail park located above Manhattan spanning from 30th Street to Gansevoort Street.  It's approximately 1.4 miles long, so be sure to start at one end, walk the whole trail and trek back.  (No bikes, scooters, skateboards or blades allowed.)  The trail is quite cultural and scenic.  Its great for people watching and taking in art work and amazing architecture.  You can also grab a bite to eat or listen to some live music.

You can even get your feet wet in the water feature at the sun deck or...

chill out on a lounge with Darth Vader.  Oh No!!!  Sorry!  He belongs to me!  ;-)

I would recommend going first thing in the morning or early evening and be sure to bring a bottle of water.  It can get pretty hot up there!

Take your fitness beyond the gym and stimulate your mind and your heart with some good family time.  There are tons of other places you can check out but High Line is definitely high on my list for family fun and fitness.

Not Your Average Tossed Salad

So the heat is on and I'm looking to spend as little time in the kitchen as possible!  But what's a fit girl to do??? A girl's gotta eat!  What better way to get your healthy eat on than to toss a salad!  But who wants just lettuce???  Not me!

"Lettuce" explore some tasty salad options. (I know its a little corny, but i couldn't resist) Beginning today, I will post a different salad option for the next week. Hope you find a few that you like!

Note:  All recipes are single servings.

        SUNDAY

Southwestern Chicken Salad

                  

2 cups of mixed greens

4 oz of grilled chicken breast (cut into chunks)

1/4 cup diced red onion

1/4 avocado (approximately 1 oz) cubed

6 cherry tomatoes (cut in halves)

4 tablespoons of black beans (I used Goya  canned black beans.  Warm before adding to salad)

4 tablespoons of whole kernel corn (I used from a can but this would be awesome right off the cob).

Chop mixed greens and add to bowl. Top with black beans, corn and avocado.  Then add red onion, tomatoes and grilled chicken. 

With the juice from the beans and the corn, I don't find that any dressing is necessary. Just toss and eat!

MONDAY  

Spinach & Basil Salad with Shrimp

2 cups of baby spinach (chopped)

15 fresh basil leaves (sliced)

8 cherry tomatoes (cut in halves)

4 oz of raw shrimp (shelled and deveined)

McCormick Caribbean Jerk Spice

1 lemon

Spray a non stick pan with Pam.  Lightly season raw shrimp with Jerk Seasoning.  Cook until pan facing side is red and translucent then flip to cook other side.  While shrimp is cooking, add spinach and basil to bowl and mix.  Cut and arrange tomatoes.  When shrimp is cooked, add to bed of greens and coat with a little fresh lemon juice.  For a  more fresh flavor, grate a little lemon zest to sprinkle on top.  Would also be nice with a little grated Parmesan cheese but typically, I don't add the extras  ;-)

Super Yummy and Super Simple! 

 Happy Monday!

TUESDAY

  Sesame Bison Steak with Asparagus & Baby Bellos over a Bed of Mixed Greens

4 oz Rib Eye Buffalo Steak

2 Cups Organic Spring Mix

1/4 Cup Baby Portobello Mushrooms

1 Clove Garlic Sliced

1 Small Red Onion (Slice and use about 4 slices (all rings)

5 Asparagus Spears (Cut into 1" pieces)

1 Tablespoon Low Sodium Soy Sauce

Pam

1 Tablespoon Sesame Oil

1 Teaspoon Toasted Sesame

As with Sunday and Monday, I love to start with a base of mix greens chopped.  Add sesame oil to non stick pan over medium flame.  Coat steak with soy sauce.  Sear steak on both sides.  I like mine a bit on the rare side but leave it on longer to cook to your desire.  Once cooked, remove from pan and let rest.  Spray pan with Pam then add garlic, onion, asparagus and saute.  Put veggies on top of greens.  Slice steak and place on salad.  Finish by sprinkling sesame seeds.

SORRY FOR THE DELAY

TRAVELING UNTIL MONDAY

WILL POST RECIPES TO PICS BY MONDAY EVENING

WEDNESDAY

Green Bean & Mushroom Salad

THURSDAY

Pan Seared Tuna Steak with Five Spice Powder & Wasabi Vinaigrette

I've Gone Greek!

If you don't suffer from issues associated with dairy and are not currently on contest prep, then Greek yogurt is the total "must add" to your diet.  Why you ask?  One, it is low in fat but high in calcium and protein.  Two, it's extremely versatile.  I use Greek yogurt in exchange for cream, cream cheese, sour cream, as well as mayo!  It is completely filling.  I hate eating something and then wanting to eat again in an hour.  When I eat Greek yogurt as a snack, I can go longer without needing to refuel.  With it's slow absorbing protein, Greek yogurt is the perfect bedtime snack. It's also all the things that we're into these days...gluten free, diabetic friendly and an excellent source of protein for vegetarians and women currently nursing or pregnant.

                         What is Greek Yogurt? 

Greek (or Greek style) yogurt is yogurt that has been strained to remove it's whey,  giving it a thicker, creamier texture.  It has a sour taste similar to that of cream cheese and I absolutely love it!  I currently use Fage Total 0% brand.  1 cup is only 130 calories, 9 grams carbs, 9 grams of sugar, 23 whopping grams of protein and did I mention, it has 0% fat???  

 Following is a few examples of ways that I enjoy my Greek.

Cheesecake Tasting Desserts

If you like cheesecake (but hate the calories associated with consuming them), you are going to love my new favorite desserts!

Adding one scoop of Proto Whey to a half cup of Greek Yogurt equals a single serving, no bake cheesecake delight.  I've tried it with vanilla creme, double chocolate and cafe mocha.  They all work wonderfully.

In the photo (at right), I used Vanilla Creme Proto whey and topped it with a half of banana cut into cubes, a whiz of 0% fat Redi Whip and about 4-5 walnut halves crushed.

My latest love is warming a tablespoon of creamy textured peanut butter, mixing in a scoop of double chocolate Proto Whey and then adding half cup of Greek yogurt.  Chocolate Peanut Butter Cheesecake in less than 5 minutes!  Super Yum!

Missing the graham cracker crust? 

Try adding a tablespoon of wheat germ to the mix.  It makes me feel as though I have one....I've gotta try to make a crust out of the wheat germ.  I think that would work!

                                         The Great Exchange

Use it as a spread for sandwiches or in any recipes that requires mayo.  I recently used it for my chicken tarragon salad.  It worked like a charm.

Chicken Tarragon Salad

2 cups of Grilled Chicken (cut into cubes)
1/4 cup dried cranberries (chopped)
2-3 tablespoons dried tarragon
2 finely chopped celery stalk
1/4 cup No Fat Greek yogurt
1 teaspoon lemon juice
dash of sea salt


Combine all ingredients and serve on top of lettuce on whole grain toast as a sandwich.





Leave off the sour cream!  Are you like me and enjoy that added sour taste on top of your baked potato or taco?  It's always been one of my guilty pleasures but by exchanging it with the Greek yogurt, I get the same taste without the added fat.  2.4 grams in a tablespoon to be exact!  Go Greek for 0%  Love using it to top my fish tacos.

                                                           Fish Tacos

If you wanna give the tacos a try, they are really quite easy to make.  

For these I rubbed chili powder, cumin and chipotle on 6 ounces of Mahi-Mahi that I cut into cubes.  Then squeeze on a little lime juice and cook in a non stick skillet coated with Pam.

In the meantime, warm 2-3 corn tortillas (follow directions)

Top with a quick homemade salsa made with a tomato, 1/2 an avocado, 1/4 diced red onion, chopped cilantro, sea salt and a little lime juice (sometimes I add 1 clove garlic and a fresh jalapeno pepper and then add the Greek yogurt...like the cherry on top  :-)

              Sometimes Greek Yogurt is Eggs-actly what I need!

Another way in which I've enjoyed the taste of Greek yogurt is in my egg whites.  Off season I totally enjoy adding a little cheese here and there, but again, sometimes I don't want to be accountable for the additional unnecessary fat and calories.  But with a few dollops of Greek yogurt (which actually reminds me of ricotta cheese when cooked) I get the enjoyment of that something extra without that fat and a little more protein.  

I know this photo is a bit of a mess but the taste was not compromised in the least bit.  4 large egg whites, 6 cherry tomatoes cut in halves and a few rings of red onion with 2 tablespoons of Greek yogurt strategically placed in pan before folding the omelet closed.  

I've gotta make this again soon and take a better pic before stuffing my face.   ;-)

Besides the examples I share above, I have also successfully used Greek yogurts to make cream sauces as well.  Try using it in some of your favorite recipes.  It is truly a super food and I'm loving it!

At the Playground

     You ever have one of those days where you just can’t seem to corral the troops in time to hit the gym before the babysitting hours end?  Or your significant other calls to inform you that he won’t make it home from his meeting in time to get “Joey” to the field for baseball practice?  So now instead of hitting the gym, you have to head to the ball field.  This means that the workout you were planning to put in before dinner has to wait until tomorrow, right?  Wrong!!!

     “Do Not Pass Go!”  Put on your sneakers; grab Joey and head directly to the playground!  Following is an example of some exercises you can do to work out while waiting for the kids to play…just don’t forget to bring Joey’s baseball mitt! 

Put That Bench to Work!

     Every playground has at least one table and bench that are not being used for a picnic.  Put it to good use as equipment to help you train.

For Legs:

Step-ups on bench

     Step up on bench with one leg and follow through with the other.  Bring the first leg down repeating the follow through.  This would be considered one rep.

     For a More intense leg workout, add or alternate with One-legged Squats using the bench.  Stand on ground facing away from bench.  Place one leg up on bench and bring supporting leg out in lunge position.  Bend knee without letting knee go over the foot.  Return to standing position to complete one rep.

You can make it even more challenging by taking your one-legged squats to the swings.

For Chest or Triceps:

Decline push-ups

     Place legs on the bench and hands on the ground extended to sides, beyond the shoulders.  Bend arms at elbows to lower body and straighten to raise body.  To train triceps bring arms in to shoulder width and bend at elbows under body.
      Want more intensity?  Head over to the swings!  By placing your feet on the seats and hands on the ground, you can do push ups that challenge your core in addition to training your chest.  Suspension training at its best!

Use 1 Swing...

Or Two!

For Shoulders or Triceps

  

Bench Dips

     Sit on bench with body facing outward.  Move rear off bench using your arms to support your body weight.  Bend elbows to flex and straighten to extend.  Place arms further apart at sides to hit shoulders.  Place arms closer to train triceps.

Monkey Bars are a Must!

      I have to admit, I personally like to have all the blood rush to my head by wrapping my legs around the bar and swinging upside down. But for purposes of training, don’t monkey around on the bars!  Use them to train your Abs, Back and Biceps!

For Abs:

Hanging Leg Lifts

     Grab bars with hands about shoulder with apart.  Allow your body to hang and raise straightened legs to about a 90 degree angle.  Lower legs to starting position to complete rep and repeat.  To make this move easier, raise legs in bent position to 90 degree angle, straighten and repeat.

Upside Down Crunches

Grab bar with hands.  Bring legs up through arms and lock legs around bar.  Lower upper body into extended position.  Bend body to crunch position, squeeze and repeat.

  

For Back and Biceps:

Pull-ups

     Place hands more than shoulder with apart on outside of bar.  Straighten arms to hang body then lift body by bending elbows and bringing chin up to bar.

     For biceps, place hands on inside of bar (reverse grip) approximately shoulder width apart.

     Do 10-15 reps of each exercise for a minimum of 3 sets.  Want to add a cardio component to boost your burn?  Bring a jump rope and jump for 2 minutes in between each set.  The more you workout at the playground, the more you will find additional ways to train.  This is just to help you get started.  Be sure to have fun with it!  

Happy Training!

I Do Not Have a Cape in My Closet

     Though I have been accused of being a "Super Hero", I must openly admit...
I DO NOT HAVE A CAPE IN MY CLOSET.  The secret to being able to do so much in a given day is time management.  We are all given 24 hours a day to do whatever we need, want and/ or have to do.  How much of your time is being squandered by mindless activity?  Food for thought.  Signing off to make the most of today!  Happy Tuesday!

Morning Rain Dance

I've never quite understood the concept of letting outside forces stop you from doing what you want to do, especially in regard to the elements. 

Whether its raining or snowing (as long as lightening isn't an issue)... Have fun with it!

I was a little sluggish this morning. Still recuperating from an exhausting, but fun weekend. I was really hoping to get out early and hit the gym before the boys and I started our day but by 9:30am I decided it was best for us to have our time this morning and mommy to hit the gym this afternoon. 

Before long it began to pour. You would think another nail in the coffin of my morning but no!  It was exactly what I needed!  Rudy & Sean put on their swim trunks and we headed outside for a morning shower, a gift from the gods. 

The boys danced and laughed. It's not everyday your mom lets you go out to play in the rain. It completely woke up my mood, the boys had a blast and now I'm ready to take this rainy day by storm!  Don't let outside forces stop you... Dance with them. ;-)

Happy Monday!

K.-