Healthy Broccoli and Onion Quiche Recipe

As you know, we’re travelling to California and New Zealand in less than a week. This means we need to get rid of perishables ASAP! What is a good way to use lots of eggs in a yummy way? Oh yeah, quiche. Now, I’ve never made a quiche of my own, but I’ve always always been a fan. My parents both make wonderful quiches in such different ways and I was excited to try it. And I am amazed how easy it is to make it! Quiches are going to happen a lot more often in this household! I was planning to have it for breakfast or lunch tomorrow, but unfortunately…none of it survived (thanks, Chris). This recipe was adapted from Whole Foods.

…

Prep Time: 10 minutes
Cooking Time: 35 minutes

Macronutrients

Serves: 8 (well, I cut it into 8 pieces…obviously just served us 2, serve yourself more if this isn’t enough and you don’t have to feel guilty about it!)
Calories: 98
Fat: 4.4g
Carbs: 7.4g
Protein: 6.8g

Ingredients

4 eggs
1 small broccoli (roughly 1.5 cups)
1 white onion
1 cup milk
1/3 cup grated Parmesan cheese
1/2 tsp salt
1/2 tsp dried oregano
black pepper to taste
paprika to taste
1/4 cup whole-wheat flour

Directions

First, grease up a square or circle baking dish and pre-heat oven to 350 degrees F.
Dice up the onion (don’t forget your goggles so you don’t cry!) and chop up the broccoli into small little pieces

Heat up a pan with oil and cook the onions until tender. Then throw the broccoli in for 5 minutes or so.

Put the cooked veggies into your baking dish

Alrighty, let’s move onto our egg mixture. Grab a large bowl and put the eggs, milk, Parmesan, salt, oregano, and pepper. Whisk whisk whisk! Then slowly mix in the flour.

Now pour the egg mixture into the baking dish evenly.

And that’s it. Now we just put it in the oven for 35 minutes. After it’s ready, let it cool before you dig in!

This recipe was so easy and so delicious. Like I said, we ended up finishing the whole tin in one meal. We are hungry and fit after all. This dish is great with some ketchup, too. I am so excited to play with this recipe and throw different veggies, spices, and meats (for Chris) into it and see what happens. To top it all off, this recipe is ridiculously healthy which helps me stay true to my goals. Just look at those macros above! Use this recipe to stay hungry and fit!

Way too small of a piece

Love the broccoli bites

Question of the Day: What’s your favorite quiche ingredients?

BONUS KITTY PIC

Kitties in da bathroom

Dec182013

My New Love: Pho

Yes, Pho. Pronounced “fuh.” My boss took me to Saigon Xpress a few weeks ago and I consequently fell in love. You know we love noodle dishes like ramen, and this takes it to a whole ‘nother level. I had heard of Pho before, of course, and knew it had something to do with noodles, but wasn’t sure what all the fuhs was about (sorry, I had to). And then I tasted some and now I’m obsessed.

from Saigon Xpress

So what is Pho? Pho is a big bowl of broth, rice or egg noodles, vegetables, and whatever protein you have ordered (I get tofu). But wait, the magic isn’t done yet. Along with an absurdly large bowl of this madness, you get a huge plate of fresh bean sprouts, jalapenos, and thai basil. Restaurants usually serve hoisin sauce and sriracha as well for you to pour on as you please. So once you get your steaming bowl of deliciousness, you put the bean sprouts and basil in (as well as any sauces) and then stir it around. Then you may feast.

Why is it so good? The mix of fresh and hot ingredients is absolutely wonderful. And slurping up the noodles is a big favorite of mine too. For me, the real star is the thai basil. It has this minty flavor that totally zests up the entire dish. So far, I have not been able to finish my serving, even though I get a small. It’s a lot of food. I liked it so much when I had lunch with my boss that I ordered one to go for Chris later that night. I cannot wait to go again, Saigon Xpress is definitely a favorite. We tried it at Chez Thuy as well, but it didn’t compare to Saigon.

Another huge plus for me is the healthy factor. I do not feel any heaviness, regret, or guilt after I’ve finished my portion. I always feel happy, full, and content. I get my fill of liquids, carbs, vegetables, and protein all wrapped up in one healthy dish. I cannot even express the tastiness that this dish holds. Look up your local Pho eatery and go there ASAP. And if you’re near Longmont, CO, go to Saigon Xpress–you won’t regret it! Eating Pho is one great way to stay hungry and fit!

Some up and close goodness

Dec172013

Want to Increase Your Willpower?

One of the most simplest yet most effective core exercise requires more willpower than it does strength (although that certainly helps, too). What am I talking about? The Plank, of course! When I train clients, I experience more people dropping out due to sheer loss of willpower rather than muscle fatigue. Because it’s hard to fatigue your core. Although some people do go until their muscles fail, which is something I absolutely admire. You can tell when this happens–the entire body will start to shake and they will fall on their face. Admirable. But go ahead, try a plank real quick, go as long as you can. Notice how you kind of get bored and your willpower muscle starts to fail? Let’s change that.

So I challenge you to try to do a plank every day for the rest of the year. Train your willpower (and your core), bat down your boredom and focus on strength and discipline. I believe and I know through experience that practicing the plank over and over is the true way to increasing your willpower enough to actually plank until muscle fatigue. Who’s with me?! Plank every day to stay hungry and fit!

Question of the day: Which exercise do you find you stop doing out of boredom/lack of willpower rather than muscle fatigue?

BONUS…SNAKE PIC

Dovah being silly

Dec162013

Motivation Monday: Just Keep Swimming!

It’s Monday. Yes, I hear the moans and groans. But it is the start to a new week of goals and achievements! Time to get back on track with our fitness and willpower, more importantly. There are often times where the couch beckons you much louder than the squat rack or the treadmill in the gym. This happens to me as well. Resist the evil couch! Pick yourself up, no matter how unmotivated you are and just go. That’s the theme for this week: just keep going, just keep swimming. Because you will always be happy you went. One never regrets a workout unless there is an injury involved.

If you have a headache or feeling tired, go workout! I find that when these symptoms occur, a bout of exercise is the best thing to cure it! Keep the mantra in your head… just keep swimming. Here are some inspirations that I have been using lately:

The Lions vs Eagles game: it was literally blizzarding and they fought through, played through. They had to wade through half a foot of snow but they kept playing. Their skin was probably burning from the cold and they could barely see, but they went on.

It’s about to get nerdy up in here, but the quest in the Hobbit! Dwarves and Hobbits have damn short legs and they were able to get through all that terrain, climb all those mountains with bands of orcs behind them. Think about going to the gym as a quest. You must make it no matter what stands in your way–laziness or sleepiness! Fight on!!

Lastly, look to those around you for strength and motivation. I have a client who is in her later 20s, has a 6-year-old daughter, is a full-time nurse, going to school for her Master’s, oh and training for a half-marathon. She is in the gym every chance she can get. She gives me inspiration to get my butt up when I’m simply feeling lazy because that girl has her priorities straight and she is damn fit.

Never give up, never surrender! Fight past any laziness, sleepiness, or grumpiness and make your way into your workout, whatever it is. Fight hard and stay hungry and fit!

Dec062013

Staying Fit Over the Holidays

As some of you know, we are traveling to New Zealand at the end of December. Which also means it is going to be summer. Which means we can’t cover up our bodies with massive amounts of clothing like we are currently doing in Colorado (was -5 degrees F when I woke up this morning). Which then means that we want to look even better by the end of the month! Health and fitness are always top priorities for us, but throughout the rest of this month, I may not have pizza or creme brulee more than twice a week ;). Here’s my plan.

Actual picture I took of New Zealand last time round

No thanks!

Usually, I go with whatever “workout split” I want. A workout split is basically how you are splitting your training of each muscle group. Usually I don’t structure mine and kind of do what I feel like or match it up with Chris. However, I decided for the month of December to create my own and follow it to the best of my ability. Here’s what it looks like:

As you can see, Core and Legs come up twice throughout my split. It’s a tough call but probably my favorite muscle group to develop (maybe tied with shoulders…and even back) is the legs group. Seeing my squatting weight go up and up is an inspiration for myself. Feeling the strength in my legs and the shape of my body change is exciting. Which is why legs are repeated. And core…sometimes I ignore it, so it’s best to focus doubly on it if I’m going to spend a good amount of time in a bikini. I plan to do strength workouts at least five times per week.

Armz

Human flaggin’

Now let’s move to the topic of cardio. My general goal is to do two forms of cardio per day of my workouts. This is most likely going to be running (always trying to improve something I’m weak at) and elliptical (a form of cardio I can always do due to non-impact and ease). For running, I want at least 20 minutes and elliptical for 30 minutes. I know sometimes I’m not going to get both, but I’m going to do my best. Along with strength training, I aim to do these at least five times a week.

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

Some pump up tunes

And now let’s talk about rest days. I’m allowing myself two rest days per week. That doesn’t mean I will always take them, but if they come up, I’ll use them if I need it. Rest days could include yoga, walking, hiking, or….nothing! Many people push a little too far and forget their rest days which leads to overtraining and in the long run hurts your goals! Rest when your body tells you to! Listen to it!

More workout pics

Armz

Now we turn to (dun dun dunnn) EATING. I love to eat! Love it love it love it. And there ain’t nothing wrong with that. However, if I want my muscles to really shine through, it’s time to throw a little discipline into the eating routine. I’m going to do a good amount of clean eating (but nowhere near the extreme version during my contest prep), with two full cheat meals a week. This means splurging on a 3-course meal including desserts or pizza, etc. That doesn’t mean I’m not going to have a square of dark chocolate when I feel like it, but I’m going to focus my efforts away from sugars and towards proteins (to make this body happy!).

A recent lunch

And that’s my December health plan. If I follow this, the clean eating, strength training, and cardio should whip my butt into shape just in time for a New Zealand summer! Create a health plan to stay hungry and fit!

Question of the day: How are you going to stay fit and healthy this December?

BONUS KITTY PIC

zZZZ

Nov262013

How to Run with Your Dog (Safely & Efficiently)

From time to time, we house-sit for a wonderful family in a beautiful house in North Boulder up on the Foothills. We always enjoy this, and not because of the perfect peacetime in the mornings or the chickens that give us 7 fresh eggs every morning. No we truly enjoy this because we also get to dog-sit their amazing amazing dog! She is such a sweet heart, an excellent listener, and a great cuddler (most importantly, obviously). This also means that I get a running buddy! I haven’t had a dog for a few years since my Sassy passed in college, so it’s nice to have a companion like Piper (the dog’s name). However, there are a few important pointers for running with a dog, for your safety and theirs!

My old dog and her boyfriend

1. Keep a short leash. This is especially so if you are running on sidewalks with cars near by. Say you aren’t properly paying attention and your puppy decides to wander too close to the street and the lead is too long to reel back right away. Also, when you’re moving at a faster pace, it’s better to have him or her right by your side in case of other people or dogs too. Safety first! And it’s important to be considerate of others who may not be so dog-friendly.

Dogs we used to walk in California

2. Let your dog stop once in a while. Yes you are on a run, even if you are a serious runner, but you are with your dog. First and foremost, they may have to go to the bathroom. Second of all, your dog may love running but they also love to smell and explore! If you feel your dog lagging, let up a little and let them smell the roses. If you’re doing hard training, then you shouldn’t be with your dog anyways! Let them enjoy it!

Chris & Piper

3. Go on nice terrain. I’m not saying don’t go trail running, totally go for that! But think twice about going somewhere with little rocks or sharp objects. Yes, you have awesome running shoes, but your dog doesn’t! They may have pads on their feet, but they’re soft and they can easily get cut. Go on terrain you can both enjoy: sidewalk, trails, grass, dirt!

4. Run without headphones. So I guess this is optional. You can run with headphones and run with your dog, but I feel it’s better to be present with your dog. That way you can listen to their breathing to see if they need a break, if they’re whining or growling, and also to pay better attention to their movements. When I run solo, I listen to an audiobook and it allows me to kind of get lost in it. However, if I’m lost in my book and not noticing that my dog is limping, that’s a recipe for trouble. This isn’t a necessary step, but I sure as heck suggest it!

Piper after a long run

5. Bring a bag! It kills me when I don’t see this. This should be standard for any walk or run no matter how short or where it is! Even if you’re hiking and they’re doing their business in “nature,” people still don’t want to step in it. Tuck a bag in your pocket if you’re wearing a jacket, or just tuck it into the top of your pants, or even in your sports bra if you’re a girl. Do the right thing and just bring it.

6. Provide water for a long run. Dogs use more energy than we do when they run because they are using four legs while we are using just two. I know you may not want to carry a water bottle, but you have a dog, and you have to think of the furry thing! Or, if you know there is a stream near where you’re running, stop long enough for your puppy to drink up. There are making these fold out water containers for hiking with dogs that are perfect for clipping on your belt or pants and then filling up with your water.

Chris with a dog we used to care for

7. Talk to your dog. Yes, your dog is with you already, but sometimes they like to hear from you. Remember to tell them “good girl” or “good boy” to show your appreciation with them keeping up with you. And if they’re slowing a little, say “come on” or “you can do it!” Remember to provide your support and encouragement all the way through.

And those are just a few tips from me to you about caring for you and your dog’s safety . As family gathers round in time for Thanksgiving, I’m betting there’s a furry creature or two that would love a nice run or walk. Dogs are a part of the family and we need to do everything we can to keep them safe and keep them cared for. Use these tips to keep you and your dog hungry and fit!

BONUS KITTY PIC

Sajah learned how to read!

Nov232013

How Medical Technologies Are Helping Improve Lives

Life poses a number of medical challenges for us all. As we age, the potential for increasing health problems becomes greater, and the need for medical intervention more pressing, in order to make life more comfortable for those with various health difficulties. From the usual problems of old age through to more severe illnesses that can afflict us in our senior years, it is important to pay attention to the changes to our physical and mental health as we age. Increasingly, new technologies are making life more comfortable for those with a range of medical problems. As research and development in these technologies continues to make advances, people are finding it easier to live with their medical conditions.

Amputees are one set of patients who have benefited from advancements in technologies surrounding their treatment. Prosthetic limbs are now more advanced than ever before, allowing for a full range of movement and greater comfort for the wearer. It is now possible to hook up prosthetic arms to external software on a PC or smartphone, allowing for more sophisticated grip patterns and planes of movement. The technologies are so developed that it is now possible for patients to experience much more realistic control over their limbs. This has made simple everyday tasks a whole lot easier for those concerned.

Image source: http://www.study-zilla.com/wp-content/uploads/2012/12/Medical-Technologies.jpg

For those with hearing difficulties, the developments in aural technologies have also been impressive. New hearing aids, like Miracle-Ear, are producing a clearer sound for those who have difficulties with their hearing. These devices sit discreetly in the ear and can compensate for growing degrees of hearing loss. For those who suffer from partial deafness, these technologies have proven to be a revelation, giving them back access to crucial senses for day-to-day life.

Improved clarity of audio makes it easier for those suffering from hearing loss to have conversations, or to consume media in a more traditional way. The increased comfort means it becomes practically more possible to wear these devices around the clock, ensuring that there is now no need to revert to a diminished state of hearing.

Image source: http://images.sciencedaily.com/2009/06/090616080133-large.jpg

The developments in the field of medical technology are not simply related to medical aids and devices. There are also new machines being made available to hospitals and medical practitioners worldwide, offering more effective diagnosis and treatment across a range of conditions. Cancer scanners, for example, have undergone significant transformations in the last fifteen years, providing safer, more comfortable and more accurate diagnosis for patients of the condition.

Various technologies have been developed to help with medical applications. From treatment to simply making the lives of patients more comfortable, these advancements look set to continue as new equipment is made available for clinical use. Research and development spending is showing no sign of holding up. As governments worldwide continue to support medical innovation and research through their tax systems and through public funding, the future for advances in patient comfort and treatment looks especially bright. Use that technology to stay hungry and fit!

Oct302013

Powell’s Vegetarian Chili

It has been cold in Boulder. I know Chris likes it, but I’m not a huge fan of 30 or 40 degree weather. However, there are remedies to this! Such as hot chocolate…tea…oh and, VEGETARIAN CHILI! We would eat this a lot at home when I lived with my parents and it was always so tasty and gave that perfect sense of warmth and comfort. And I never realized how easy it was to make until I started cooking for my own. This chili lasted us a few nights and for a few lunches, keeping us warm against the turning seasons. This recipe comes from my family. It’s easy, healthy, and vegetarian-friendly.

Prep Time: 15-20 min
Cook Time: 25 minutes

Ingredients

2 garlic cloves
1 large green or red pepper
1 package of mushrooms
1/2 onion
2 tbsp oil
1 28 oz. can crushed tomatoes
1 15 oz. can tomato sauce
1 tbsp paprika or chili powder
1 tsp cumin
2 15 oz. can red kidney beans
1.5 cups zucchini
1 10 oz. package frozen corn
shredded cheddar cheese

Directions

Okay long list of ingredients, but it is super simple. First let’s chop up all the mushrooms, garlic, pepper, onion, and zucchini

Chopped veggieeees

Stir the garlic, peppers, mushrooms, and onions in a deep pot with oil until veggies are tender
Add tomatoes, tomato sauce, paprika, and cumin. Stir it and heat to a boil.

Reduce the heat to low. Then add the beans, corn, and zucchini. Simmer those until the veggies are tender

Add however much cheese you want into the chili and stir until it melts. Serve hot with sprinkled cheese on top!

🙂

We usually have it alongside some cornbread. It always fills me up with a sense of home and happiness. I know I will be making it more as the days get colder. The second day we had it, Chris added some ground turkey into it and it was also delicious! This recipe is incredibly easy, delicious, and healthy. Use this recipe to stay hungry and fit!

BONUS KITTY PIC

Cuddle buddies forever

Oct282013

4 Golden Rules of Spotting in the Gym

First off, we apologize for the lack of posts recently. As you can see, the website has gotten a makeover and will continue to be tweaked and such since we’ve moved to a new platform. Thank you for your patience and loyalty!! Alrighty, on to the post.

This applies to everyone. Whether you workout alone, with others, at home, or in a gym, you should know how to properly “spot” others. What does “spotting” mean? It means helping and guiding a friend, a workout buddy, a stranger in need. When they’re lifting weight that’s heavy for them and they need that extra push or that extra set of hands to make sure that dumbbell doesn’t fall on their face (from experience, this doesn’t feel good). Let’s look over a few tips that can help:

1. Take out at least one earphone. You need to be able to listen to your workout buddy. They may not be able to talk well, they may be under some stress from heavy weights. They may be grunting something to you that’s hard to hear. You need to give them your undivided attention so that if they need that quick help, you’re there to give it to them.

hoorah

2. Keep eye contact on your buddy at all times. And I mean at all times. It could be that split second you look over at a new person doing who-knows-what that your buddy drops the dumbbell on his face. Not okay. Put in the patience and dedication to helping your partner or stranger friend and focus for the maybe 30 seconds that they are doing their set.

3. Maintain proper form. This is not only important for the person doing the exercise, but also the spotter! If I’m in the wrong position to help Chris with bench press, I might throw out my back. If I am in the wrong form for helping him in chest press, there goes my knees or my groin! It’s important to be ready before they start the exercise, to have ample control and safety over your body–whether that means crouching or kneeling down on the floor. Be ready!

Digging deep for a squat

4. Do an honest evaluation. Are you sure you can deadlift the amount of weight your friend is benching? Because that’s what it comes down to. If they completely fail, you have to be ready to deadlift that weight. This goes for everything. Is your friend putting up too much weight for you to be able to properly spot? Be honest. There should be no pride in this evaluation because it could cost both you and your friend an injury if you are foolish about this one. If I don’t think I can handle spotting some of Chris’ sets, I tell him we could find someone stronger. Do the right thing.

There are others that we could mention, but they don’t come near the importance of these four. Learn these four and you will eventually become a master spotter and a popular gal or guy at the gym. Everyone loves a good spotter! “Just one more” depends on it and, often too, so does injury prevention. Use these rules to stay hungry and fit!

BONUS KITTY PIC

Chris’ new Skyrim hat

Sep272013

The Most Basic Balsamic Vinaigrette

So we ran out of salad dressing. I had collected a bunch of sungold tomatoes from our farm (the Longmont YMCA where I work) so I wanted to put a nice salad together with the fresh goodies. All my life growing up, my mum made a delicious dressing. It wasn’t balsamic, I think it was more red wine. But her work inspired me. Why go buy salad dressing when I could just easily make one right here in my kitchen for half the cost? I looked up a recipe from here to steer myself in the right direction and then let the ingredients flow! This recipe is incredibly easy, quick, and tasty.

My gorgeous salad

Ingredients

1/4 cup balsamic vinegar
1 clove garlic, minced
1 tsp brown sugar
1/2 tsp salt
a bunch of twists of black pepper
2/3 cup olive oil

Prepping

Directions

Beat everything together except the oil. I used a fork to do this

Oops, blurry

Then, slowly pour the oil in, mixing furiously the whole time

Un-mixed

Don’t forget to shake it up before serving!!

Shaken, not stirred

And, ummm, that’s it. Really tough, huh? I thoroughly enjoyed myself as I made this dressing along with the salad, listening to some La Vie En Rose (Louis Armstrong version) alongside a glass of red wine. It turned out delicious. Simple flavors bringing the salad to life, with that extra kick of vinegar and garlic to give that lingering taste. YUM. I say don’t refrigerate because the oil may get hard. I keep it in the pantry where it gets used very often. Must make a new batch soon. Use this recipe to stay hungry and fit!