Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

November 13, 2016

Core de Force- With Workout Lengths!

Tomorrow 13 fine people and I are starting a test group for the new MMA style workout program, Core de Force. I have been inconsistent with my eating and exercise lately and I am so ready to dial back in. It has no weights and is heavy on the cardio...but not boring cardio! It's all in 3 minute segments (like tabata if you have ever done it) so it moves very quickly. My main concern is all he hair washing I will have to do :)


I went through and got all the lengths for the videos today. If you are anything like me, my days are scheduled to the second...especially the mornings! I need to know how long my workout will be before I set my alarm.
MMA Speed: 27 minutes
Dynamic Strength : 47 minutes
Power sculpt: 36 minutes
Active recovery: 21 minutes
Core Kinetics: 16 minutes
MMA Power: 47 minutes
MMA Plyo: 47 minutes

MMA Shred: 37 minutes
I am still trying to figure out what to do with my schedule...I may have to make Tuesdays the active recovery day. It's not ideal but that day is too crazy for me as I have a full day of work and then class until 9:20. I have a lab practical so if I need to study I won't have the hour to spare (actually more because it means coming home between work and school. If only there was an empty room in the hospital!)

If you want to join us on the next round to get shredded, comment or email me at coachrandies@gmail.com.

Happy sweating!





xx, Randie

November 10, 2016

Vegan Pumpkin Chili for the Soul.

Yesterday when we were at the grocery store Jon and I bumped into an old friend. She commented that she was so impressed that we had a shopping list. It's so funny, we've been together for years now and of course things evolve and change but one thing that hasn't is we are diligent about meal planning. Especially with me being in school, our lives are just too busy to leave it up to chance. So yesterday we shopped and planned not only for all our dinners but our lunches for the week. Jon prefers to eat vegan for his breakfast and lunch meals and although I tend to require a little extra protein, I'm just as happy to do it myself as well. Since the weather has become colder, we've been enjoying soups for lunch for the past month or so. I wanted to switch it up this week so I tried my hand at a vegan pumpkin chili. It's absolutely delicious and you don't in anyway miss the animal products. It's lux, spicy (only if you want it to be), and super healthy!

Vegan Pumpkin Chili for the apoplectic soul in need of love. 

Makes 10 2-cup servings. It's easy enough to cut in half, or freeze. But I don't do things in small doses.

Ingredients:

 yellow onions, diced
2 carrots, diced
2 bell peppers, diced
1 tablespoon olive oil
4-5 cloves garlic, minced
1 jalapeño, minced
1 tablespoon soy sauce 
4 tablespoons mild chili powder
2 teaspoon ground cumin
2 cans (14.5 oz each) fire-roasted tomatoes
3 cups pureed pumpkin (make sure it's 100% pumpkin and not "pumpkin pie filling")
1 Quart vegetable broth or water
6 cups cooked mixed beans (I make my own beans because canned beans are to mushy for me. I used a mix of pinto, navy and black, but you do you.)
2 tablespoons lime juice
1 can (2 cups) low sodium corn (optional, but I love the hint of sweetness it gives.

Directions:

  1. Chop up the onions, carrots, and bell peppers into a small dice.
  2. In a big soup pot, heat the oil over medium heat. Add the onion, carrot, and bell pepper and sauté them until they begin to brown, about 5 minutes. Add the garlic, jalapeño, soy sauce, and spices and cook that all together for another 30 seconds. Add the tomatoes, pumpkin, broth, and beans and stir well so everything is mixed and the pumpkin is totally dissolved. Bring to a boil, then cover and turn the heat to low. Let cook about 30 minutes or longer if you want and your beans are not mush.
  3. When it is done simmering, turn off the heat and stir in the lime juice. 
  4. I served mine with cilantro, but avocado would be amazeballs. Or cheese and chips if that's how you roll.
Let me know how you like it!





xx, Randie

June 30, 2016

Banana Bread Muffins- 21 Day Fix Approved!

These muffins happened for a few reasons. One, I need a 10 am snack at work. I tried yogurt, hard-boiled eggs, oatmeal...and they all are awesome until they make me want to gag. Two, my awesome co-worker is supplying me with fresh eggs and I need to use them in a respectful manner (i.e. tasteeee). Three, last week it was hotter than Death Valley and all my bananas got too ripe too quickly so I had to get creative with them.

I have been trying really hard to stay on track with my eating and these make it so easy! They are delish-and good for you. And if you are following the 21 day fix- no problem!!

Not only is this recipe healthy and delicious but it could not be any easier. I made the entire thing in my Nutribullet. You can use a blender or a food processor – whatever it is that works for you. But I am a huge fan of not making a mess, or at least not more of one than is necessary.
Ingredients:
Three ripe bananas
2 eggs
3/4 cup rolled oats
2 tbsp honey (or stevia)
1 tbsp almond butter
1.5 tsp baking powder
1 tsp cinnamon
2 scoops chocolate or vanilla shakeology (I used one of each. You can use other protein powder I'm sure, it's just not what I do.)
Preheat your oven to 350°, and line it with liners or nonstick spray or coconut oil.
Put all of the ingredients in the blender and blend until it's smooth.
Divide into 12 tins and bake for 18 minutes.
Eat, enjoy, and don't feel bad for a second.

( I used super large bananas. If you're doing the 21 day fix, each muffin is 1/2 purple, 1/3 red, 1/3 yellow and a tsp) Got questions? Comment here or message me at coachrandies@gmail.com.


That is how I like to think of myself eating. Civilized. Refined. Clean.

This is really me.




xx, Randie

May 19, 2016

Taco Tuesday- 21 Day Fix Style

We eat tacos every week. Without fail, it's what's for dinner on Tuesday. Everyone likes it, it's flexible enough to change it up and keep it interesting, and it's easy enough to make healthy.

Easy is of massive importance for me right now as I just started a new job and am getting adjusted o getting up way earlier. This is something I can throw together in a moment. And if you are lazy like me and buy shredded cheese, you are golden.
This is the seasoning I use for my tacos. I like to use chicken breast (diced) but we sometimes do ground turkey or lean beef. You could do tofu as well by my husband would divorce me.
Seasoning blend:
1 TBSP Ancho chili powder
1 tsp garlic powder
1/2 tsp onion powder
1 tsp black pepper
1 tsp Himalayan salt
1/2 tsp oregano
2 tsp cumin
mix it all together!
Now, I cook shit in my le cruset. You can use stainless steel but please don't use non-stick. It's bad for you and food doesn't taste as good. 
Why do I worship Le Cruset? They are kind of like mason jars- they are just the best because I said so. And they last FOREVER. Because they are awesome.

 Now here is a big trick. Get ready.
Heat your pot up before you put any oil in it. When you do that and pour in only a tsp of oil you create a barrier that will make your food not stick. Amazeballs.
I put the seasoning with 1.5 lbs of chicken. Toss it to coat and brown it a bit. I then pour in about 1/2-1 cup of chicken stock and cover and turn to low. Simmer for about 30 minutes.
We serve with corn tortillas (2= one yellow)
beans
avocado
greens
cucumbers
lime
whatever the heck else you want. I like a salad, the kids like hard shells, the husband likes a burrito with a low carb wrap. Its hard to go wrong with taco night!



xx, Randie

May 11, 2016

Why Your Desk Job is Killing You.

Why your desk job is killing you, and if you have one, why you need to work out.

The picture below shows two days of activity.

On the left is a day it was raining, so I didn't walk the dogs or walk on my lunch. I overslept and didn't work out.
On the right is yesterday. I did a 30 minute workout in the morning, walked my dogs before work, went for a walk on my lunch and then took a long walk with the dogs after work. I BARELY made my step and burn goal even with all that exercise. Because when I am at my office, I sit. ALL DAY.

This is exactly why nutrition is crucial and why you have to make an effort. It's also why the weight creeps on over the years.

There are many studies that show the health benefits of getting 10,000 steps a day.  One study found that women who increased their walking to 10,000 a day had lowered blood pressure after 24 weeks. Another found for type-2 diabetics it lowered their blood glucose levels.

If you are pretty sedentary, start with small goals first! Try and take 2-15 minute walks and see how you do. When that feels okay, add more!



One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf
One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels. - See more at: http://www.livescience.com/43956-walking-10000-steps-healthy.html#sthash.tLYvmHVV.dpuf

This is why I am so passionate about helping people!

xx, Randie

May 10, 2016

Beachbody on Demand Review: Joel Freeman/ Grab Bag: Power

To switch my routine up, every day I am trying a new workout from Beachbody on Demand. Which by the way is totally free for 30 days  if anyone wants to try it!

Beachbody on demand is a great way to check out new different workout programs, and if you are like me (i.e. bored very easily) it's perfect. There are a zillion to choose from, or you can follow what they call "Challenge du Jour." Basically every day they will suggest a different workout for you, and if you follow it daily, you will have hit all the core muscle groups and cardio in a week. 

This is a screenshot of what it looks like:


 
Today I tried this workout by a new trainer, Joel Freeman. I have to say I really liked it. It was challenging without being overly complicated. I err on the side of "massive spaz" so when things get very choreographed I want to lie on the floor in the fetal position and slurp vodka from a sippy cup. Lots of focus on form. And he didn't have too much of an over-the-top personality either, which was great. I could see myself doing it again and listening to music as it was repetitive enough that I didn't think I was going to get confused.

This was called "Grab Bag: Power." It was designed to be used with a sandbag but I used a 10 lb weight and it was perfect. It was a six workout set (3x right 3x left) that was repeated three times:

Squat and shoulder press
Lunge and cross body move
bent over rows/ upright rows
jump squats ( I did fast feet as jumping is no bueno for me)

Then there was 10 minutes of core exercises I have not seen before.

Overall I would give it 2 thumbs up!

Have you done any of Joel's workouts? What did you think?

xx, Randie

May 4, 2016

Chicken + Collards + a 12 Week Old!

Here she is again, 'cause it's Wednesday!
 
 
June hit 12 week status today, and with that came more cute noises, a couple of glimpses of some giggles, rolling over - twice! from her belly to back, the ability to be in the stroller - awake and not crying (at least yesterday, and i’m hoping for good...fingers crossed!) and in general I feel like she’s coming out of this “4th trimester” ready to take on the world! Now for us begins the process of trying to get her to sleep on her own without the need to nurse or bounce her on the exercise ball to get her there. Sleep is such a divisive parenting issue! But it seems that no matter what your school of thought regarding babies and sleeping, everyone pretty much agrees that the important thing is for you to start putting them down when they’re drowsy instead of comatose from being on the boob. Easier said than done. Today was day one. I put her down in her crib when almost 2 hours had passed from her last sleep. And she cried. She wasn’t wailing, just sort of fussing, but I tried to let her stay there for 5 minutes - at which point she calmed down and I thought I had reached a surprising success. But then 10 minutes in she started fussing again and at 15, I picked her up, nursed her a little and then put her back down. Good news is, she did have her eyes open and cried for 1 second when I put her down before passing out, so maybe something was accomplished? We shall see. I don’t want to cause her too much distress, just want to see if she can get used to the idea of going to sleep on her own.

Yesterday was a really good day with her, especially because I was finally able to be out with her in the stroller when she wasn’t hysterical. She even let me shop at the drug store while she was awake! This may seem like a small feat, but it was a game changer for me. And for me, good days = good dinners. I feel like Mike and I are always trying to eat healthy, but now we are really trying. I mean I generally cook dinners that are nutritious, I’m probably just a little more heavy handed with the oil and/or carbs at times than one should be if one is trying to lose weight.

We bought some collard greens over the weekend, so last night I decided to cook this recipe I found from Marcus Samuelsson for chicken with collards. His recipe calls for thighs and we only had boneless breasts, so that’s what we used though thighs would have of course been better. I also pared it down since we only had 1 small bunch of collards and less than a pound of chicken, though I honestly could have eaten triple the amount of greens since I dug them so much. We split a sweet potato with it, which was the perfect accompaniment and since there was some extra broth in our bowls, it sopped it right up. Definitely recommend this for an easy and super healthy weeknight meal. And I definitely need to start buying collards more - they’re such a nice change of pace from the usual kale/chard/spinach we buy. So don’t be scared to switch it up with some collard greens!

Here is the recipe, courtesy of marcussamuelsson.com:

African Chicken and Collard Greens Recipe
Ingredients:
2 tsp garlic powder
1 tsp paprika
¾ tsp kosher sal
½ tsp cayenne
4 bone-in chicken thighs (about 2 pounds), skin removed and discarded
1 extra-large yellow onion, thinly sliced (about 4 cups slices)
2 large cloves garlic , minced
2 tbsp olive oil, divided
12 cups cleaned and chopped collard greens (about 3 large bunches or one 12-ounce bag)
½ - ¾ tsp red pepper flakes
1 ½ cups low-sodium chicken broth
Directions
1. Preheat the oven to 325 F. Trim any fat from the chicken. Stir the garlic powder, paprika, salt, and cayenne together in a small bowl and rub into the chicken. Set aside.
2. Toss the onion slices and garlic together. Drizzle 1 tablespoon of the olive oil over the mixture and toss. Heat a dutch oven over medium-high heat. Add the onion mixture and cook until the onions begin to soften, 5-7 minutes, stirring constantly. Do not brown. Remove from the heat and remove the onions from the pan with a slotted spoon.
3. Gently rub the remaining tablespoon of oil into the chicken. Return the pot to the stove over medium heat. Lightly brown the chicken on all sides.
4. Mound the greens over the chicken. Sprinkle with the red pepper flakes and spread the onions over the greens. Pour the broth over the top and bring just to a simmer. Cover and transfer to the oven.
5. Bake for 45 minutes or until the chicken is tender. Serve immediately, spooning the juices over the top.
 
 

xx, Randie

April 20, 2016

To Life, to Life, L’chaim!

This Saturday is the Passover Seder, where every year my family and I get together at my mom’s house and gather around the table to eat, recount the telling of the Jews’ exodus from Egypt and where we take the time to be thankful for the blessings in our lives today. It has always been my favorite holiday. Its many rituals are a perfect example of how every Jewish tradition comes steeped in significance. For every food we eat, there is a reason. The traditions take us beyond the usual pleasures of just getting together with our loved ones for a meal. Ever since I was a kid receiving silver dollar coins for finding the hidden matzah from my Poppy, it’s been a favorite holiday of mine and I can still get quite nostalgic about it.

It is also the holiday where we remember and talk about my grandpa Sol.
My mom’s father, Sol was a Holocaust survivor, the only one out of his family to make it out of the war alive. He lost his mother and father and his sister and two brothers as well as many other extended family members to the Nazis but lived to start a family of his own in Brooklyn, NY. He went on to not only play an immensely important role in all of our lives, but in many others whom he met along the way. To say he was inspiring is to understate it. To say he was kind, generous, loving and full of humor is to put it lightly. He was the greatest man many of us have ever known, his life a huge influence on all of our lives. He spoke and wrote about his childhood as well as his time in the Nazi concentration camps until I think it became too hard for him to rehash those memories. He never really spoke in detail of his family members; I can only imagine how painful it must have been for him to think about them. There is a photo I found a few years ago of his sister, Ruchel before the war when she was about 13 years old and the minute I looked upon her dark eyes, my own filled with tears of immense sorrow. I saw myself in those eyes. I wish I could have known her. So many questions for the person in that photograph, so many lives gone before they could flourish.

One of my grandfather’s greatest gifts to all of us are the stories he wrote about his life that clue us in to the joys and the traumas he experienced before meeting my grandmother in Brighton Beach. He was a great writer and every year we choose another story to read aloud at our Passover seder. And thus we form another bridge between the ancient story of Jewish persecution from the Pharaoh in Egypt, to the enslavement and genocide of the Jews in the Holocaust, to the very personal story of our own family member’s history of loss and survival. It is to not only pay homage to the great man we all love and miss, but to remind us of the ability of the human spirit to overcome such great loss and create beauty and love from unimaginable pain. We in my family are a very emotional bunch, and it is no wonder why. The trauma in our shared histories lives with us today, but we try and remember to live in our blessings and to be thankful for the gifts in our lives, the family we get to share it with and the joys we get to experience.

And to that, I say - L’chaim!

….

As part of our Passover spread, we’re making this roasted carrot dish that I have made a couple of times before and really like. The recipe is from the Meatball Shop in NYC, and it’s the chef’s modern take on Tzimmes, a traditional sweet carrot dish. If anyone need’s a side for the holiday, or just for any other night of the week, I suggest you give it a try!

Honey-Roasted Carrots with  Prunes, Walnuts, and Mint
for the carrots:
8 large carrots Cut into 3 X 1-inch pieces (like thick-cut french fries)
1/4 cup olive oil
1 teaspoon salt
1/2 cup honey
for the topping
1/4 cup chopped pitted prunes
1 tablespoon olive oil
1/4 cup chopped fresh mint
1/4 cup chopped toasted walnuts
1/2 teaspoon salt
squeeze of fresh lemon juice
- Preheat the oven to 450°F.
Toss the carrots with the olive oil in a large bowl, and coat thoroughly. Add the salt and toss to coat.
Combine the honey and 1/2 cup warm water in a small bowl and stir until thoroughly mixed.
Lay the carrots out on a large rimmed baking sheet or roasting pan so that they are evenly spaced and do not touch one another. Drizzle with the honey mixture and put the carrots in the oven to roast.
Roast until all of the water has evaporated and the carrots are soft and beginning to brown, 35 to 40 minutes.
While the carrots are roasting, prepare the topping. Mix the prunes and olive oil in a small bowl. Work the mixture so that the prunes are thoroughly coated and not sticking together. Add mint, walnuts, salt, and lemon juice and mix thoroughly to combine.
Remove the carrots from the oven and arrange them on a serving dish. Spoon the topping over the carrots and serve.
 
  Solomon Wieder, 1926-2005

xx, Randie

April 14, 2016

Need a job?

I am hiring!!!
Well, not really hiring, but looking to invite you to work with me.
Yes, work...
If you call trying to eat healthy, fit a little fitness into your day and talk to friends on social media work.
A little over a year ago, my Coach said to me "Randie, you are killing it - you are seeing great results with the fix, you are super positive and I think you could really do well at coaching, since you're basically already doing it."
"HECK NO - I don't need another job, I'll just sign up for the discount membership to get my Shakeology cheaper"
But this little voice said "Ok, you're 40, you don't need a job, but nothing has made you feel this excited, fulfilled and happy in the form of a job since....well, summer camp or college"
No, its not summer camp, but it might as well be - We have fun challenges, meet great people from all over, enrich our lives and connect quickly. We have goals and can't wait to see each other a.s.a.p.
If you have ever thought about health and wellness as a field to work in, consider this.
Just shoot me an email at coachRandieS@gmail.com and we can talk and I can show you how I have turned a passion for wellness into my job.

One that I do when I leave my other job, in between softball practices, the carpool, and dinner. I make it work for me and I can show you what it takes to make it work for you.
PS - I have every single intention to take this business to the very top & I am only getting started. I want folks with me that want in on this because this is really going to be something special!!!

Super Saturday 2016

xx, Randie

April 11, 2016

Be The Best Version of YOU

In 2009 I tore the ligaments in my right ankle. I tripped over a dip in the concrete about 1/4 mile into a 5k, and because I am stubborn like no other, I kept going.
I was in a boot for the rest of the summer.
My physical therapist suggested I try yoga as a means of strengthening all the surrounding muscles so I could rebuild the strength in my right side. It worked. I went religiously to this class and six months later I was stronger than ever.
The part I always hated was the mental component. She always talked about releasing your mind and leaving judgement behind. I struggled with that. I could never stop looking at the person next to me. I am competitive by nature. I wanted to get deeper in the pose, hold it longer, appear more graceful-do everything better than the person next to me.
I missed the whole point.
Recently I did yoga again and though clearing my mind is still a challenge, I didn't even notice the people around me. I am no longer in a competition with anyone else. I don't need to be smarter or skinnier or richer than the person next to me.
I just need to be the best version of myself.
Am I a work in progress? Of course! We all are. That's what life is about.
So today, let go of expectations. Say fuck it to what anyone else thinks. Just rock who you are.


xx, Randie

April 6, 2016

Kale Salad Gets Turned Up a Notch

My wonderful readers:
 
I am beyond happy to announce that my sister, Sarah, who has written guest posts from time to time, will be a regular contributor! You can look forward to her amazing recipes and stories of motherhood every Wednesday. I know I am excited and I hope you are too!
 
It all started with roasted carrots.
Such a humble ingredient, and one which I always thought I hated when cooked. Then one day I discovered that when roasted at a high temperature and allowed to caramelize till a dark brown on one side, they are transformed into the sweetest, most delicious vegetable. Caramelization just might be the simplest and best cooking technique that exists!

Fast forward to life post-baby and a simple side dish of roasted carrot slices has become a regular in the dinner rotation. It doesn’t matter how many carrots I cook, there never seem to be enough for Mike and I. It’s great because not only does forgetting about them for 30 minutes in the oven yield better results, but also because a bag of organic carrots makes an insanely cheap side dish and they are long lasting so you can stock up and keep them in the fridge without worrying about having them spoil. I like to slice them about ¼ inch thick on the bias, toss them with oil, salt and pepper and spread out on a baking sheet to roast until deliciously dark and crispy on one side. Not burnt, but almost. And after a pregnancy hiatus from beets, I’ve begun to add them to the roasting tray too. I know, quite fancy!

Anyway, last week I did just that - roasted beets and carrots to go along with some breaded chicken cutlets that I made, but today I had a rotisserie chicken brought to me by my mom (yes I am both lucky and spoiled) and I figured I could use to amp up my roasted vegetables since I didn’t have to cook anything for the main. I ended up making a variation on a filling salad I’ve made in the past to great results. It is just the type of food I like to cook best during the week - simple, seasonal and American I guess you can say. I am an equal opportunist when it comes to food - I pretty much love it all and it’s hard for me to pick a favorite cuisine, but this is the type of food which shows up most often in my dinners at home.

And so - roasted carrots became Tuscan Kale Salad with Roasted Carrots, Beets and Caramelized Mushrooms with Rosemary, Garlic and Balsamic...and feta cheese. Surely if I were putting that on a menu somewhere I would think of an abbreviated title, but there you have it! It was delicious, nutritious and filling, hitting all of my marks for a meal with one side to go with a protein. In the past I’ve made it with roasted fennel (another favorite when deeply caramelized) and arugula instead of kale and have also used sweet potatoes and yukon golds. I’ve also used goat cheese instead of feta which I actually prefer in this dish, but since we always keep feta in the house that’s what I used. Some toasted almonds would also be a good addition. Alas, post-baby I do not have the luxury of time to obsessively meal plan and shop (and cook), so I make due with what I have on hand.
Whichever variation you choose to make, I highly suggest you give it a try for your next meal.

Tuscan Kale Salad with Roasted Vegetables, Caramelized Mushrooms + Feta

1 small bunch tuscan (lacinato) kale
6-7 medium carrots
2 medium beets
3.5 oz container cremini mushrooms, thinly sliced
2 cloves garlic, minced
1 tsp minced rosemary
Small chunk of feta
3 T balsamic vinegar
Olive oil
Salt & Pepper

-Preheat oven to 400
-Thinly slice kale and set aside in serving dish
-Peel and slice carrots on bias to roughly ¼” thick. Peel and slice beets to same thickness. Toss both vegetables (separately to prevent beets from bleeding onto carrots) with oil (I used sunflower oil), salt and pepper and spread out evenly on baking sheet. Roast for 20 minutes, check and shake up the pan and roast for about another 10 minutes until dark and caramelized on one side.
-Saute mushrooms with rosemary, salt and pepper until they release their water and get a nice color on them. Add garlic and continue cooking for another 2 minutes. Add 2 tablespoons of balsamic and continue to cook for another 2 minutes till nicely glazed.
-Toss kale with sauteed mushrooms and season with salt and pepper. Add additional balsamic and olive oil to dress greens to your liking. Add roasted vegetables to greens and sprinkle with feta cheese.

Enjoy!


xx, Randie

April 3, 2016

Super Saturday...and Living The BLE

Recently I was asked if I would be willing to share my story at Super Saturday. For those of you outside of the Beachbody world, Super Saturday is a quarterly event where all the local coaches get together, hear what's going on in the corporate world, network, work out together and hear from some local coaches about how they do things. I shared the stage with my dear friend-and personal coach-Jess. She has pretty intense stage fright so we decided she would go first to get it out of the way. I have been speaking in front of groups on and off for 20 years (god that makes me feel old) so it isn't something that makes me feel nervous. The story of how Jess and I met was too good not to share (sorry-no spoilers! You will have to watch the video!) and I was happy to see that people were laughing right away.

As I watched the video after it was all said and done, I was really struck by what people reacted to the most. I said something like "You only have one life, you have to make it the best one possible" and people really appreciated that. It just reminds me how important the work of lifting people up is. There is so much negative bullshit in the world, in the news, in our social universe, we have to be conscious about not participating in it. I choose to live in the light. In the positive. Is it always easy? No! Sometimes it is more of a struggle than others. But I refuse to be dragged down. I choose to keep people around me that add value to my life. That lift me up. That remind me of my WHY.

If you ever wondered about who I am, watch this video. It's 100% me. I curse. I laugh. I love. I am nothing if not totally transparent and committed to BLE...best life ever.

xx, Randie

March 21, 2016

Meal Prep and Life with Baldy

The last few weeks have been crazy. Lots of family visits (good crazy) school events (medium good crazy, work drama (super annoying bad kind of crazy) and everything else in between. I haven't posted any of my cooking adventures in a bit-not because I haven't cooked, but because I always forget to take pictures.

I have made, and been successful with:

quinoa succotash

dijon roasted potatoes

chicken cacciatore

and lots more.

But I have no proof. You will just have to believe me. As far as weekly eats go, I have been on a massive Greek yogurt kick lately. I was mixing it with quinoa but I was finding it too many calories to eat in one sitting (read: I got full) so I have been just having it with blackberries and 1/2 a sliced banana.

This week for lunches I made something so easy and it was filling and yummy. I had a bit of leftover tomato sauce, so I tossed it with a red onion, a bell pepper and a pound of ground turkey (and some spices). I nuked it at work over greens a bit ago and it hit the spot.

The thing is, it sounds cliche but if you don't plan your food for the week you are planning to fail. Sorry but it's true! I am not the only busy person on earth and I know that when I don't plan it's a carb/sodium/fat fiesta for sure.

In other unrelated news: here is really what I was working on: feeling amazing about this little nut:

E is eleven and pretty much the coolest person ever. And not because she's mine. I learned a long time ago they kind of come out who they are. You can guide them, but they is who they is. She is the most confident, self-assured, kind, generous, talented, funny and smart person I know. She has the IDGAF attitude in the best way. She does the right thing because it feels right, not for any sort of bonus.

Yesterday she shaved her head in honor of our friend D, an eight-year-old cancer survivor. She was nervous when she walked in, which is not something I see too often from her. Her teacher came to support her which meant the world to her. (Side note: thank a teacher today. What a grossly underpaid and undervalued job.) She personally raised over $300 for St. Baldrick's which is the second largest contributor to pediatric cancer research after the federal government. It's not too late to donate...just click here!

Here she is before (in the yellow):

And here she is after!

Not too many people would do what she did. I wouldn't. I am genuinely proud to mother her and can't wait to see what the future holds, aside from smelly feet and unmade beds, which she is already kicking ass at.


xx, Randie

March 9, 2016

Coconut Breakfast Quinoa

The search continues to perfect the berry breakfast parfait. I realized that blackberries are my hands down favorite. When I lived in Oregon there were gobs of blackberry bushes on a trail right near my house and we would go pick them and harvest them all the time. As a side note-blackberry-infused vodka is amazing. But I digress. Now I pay 2.99 for a 6-oz container which hurts my heart. I will have to find somewhere to harvest and freeze this summer. Anyone in upstate NY have any ideas?

I decided to get a little creative with my quinoa in hopes of making the parfaits the most amazing thing ever. It worked. Is there a Nobel prize for breakfasts?

Ingredients:

1 cup quinoa, rinsed. (If it does not say pre-rinsed you HAVE to do this. It has a very bitter taste otherwise)

1 tbsp coconut oil

1 tsp cinnamon

1/2 tsp cardamom

1 tsp vanilla extract

2 cups coconut milk (in this case I am talking about the refrigerated kind in the carton, unsweetened. Should be 45 calories a cup)

Directions:

Heat a enamel-bottomed or stainless steel pot to medium. Add in the coconut oil. swirl around the pot.

Add in the quinoa and toss around, stirring to toast for 1 minute, kind of like when you are making risotto.

Add the milk and spices. Bring to a simmer and then turn heat to low. Put on the lid.

Cook for 20 min. Fluff with a fork.

I like to serve with berries and yogurt, but you can eat it with chopped bananas and nuts, even some flaked unsweetened coconut if you are feeling particularly nutty.

Each 1/2 cup serving is 1 yellow and 1 tsp if you are following the 21 day fix.


xx, Randie

March 2, 2016

New Program Alert: 22 Minute Hardcorps!!

I love me some Tony Horton. He has a super goofy sense of humor and is not hard to look at ;) I first was introduced to him in 2011 when I did p90x and I have done every program since. He has been jamming with the different incarnations of p90x for a few years now-but he is back with his brand new program 22 Minute Hard Corps! If you are familiar with Tony you know that he loves and supports the men and women serving in the armed forces. He travels all over the world to military bases training and supporting our troops! Tony created this program from his fifteen years of experience training U.S. Military troops on bases all over the world. He was inspired by the effectiveness of military-style workouts and wanted to bring the incredible results to everyone with this new program. It is a no-nonsense, 8-week boot camp style workout program designed to get you epic results. 22 Minute Hard Corps offers 8 total-body cardio, resistance, and core routines to help you get in shape in a minimal amount of time.

22 Minute Hard Corps will push you to accomplish what didn’t think was possible– getting in the best shape of your life in only 22 minutes a day. Who doesn't have 22 minutes? Sometimes my showers are longer that that! It's not easy but it's easy to follow, and you WILL get results.

Here is the best part....every purchase of 22 minute Hardcorps donated $5 to Mission Continues which helps our veterans reacclimate into civilian life.

What’s included in 22 Minute Hard Corps?

The basic program includes:

-3 Resistance Workouts

-3 Cardio Workouts

-2 Core Workouts

-Rations for Results Meal Plan and supporting documents

The workouts are all set up in a military-style boot camp format, even down to the cadence, which is the traditional call-and-response work song used in marching and training.

Even the people in the videos (with Tony Horton in the lead) are U.S. military veterans instead of fitness models.

The programs really push you in those 22 minutes. In a short amount of time, your whole body will be feeling the burn and you can expect the results Tony Horton is known for.

Holla at me if you want more info!


xx, Randie

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