Sweet and Spicy Chili

Bring on the flavors of fall! It has finally cooled off and I've got my new riding boots and sweaters on hand. You can usually find me scouring pumpkin recipes on Pinterest lately, just happy not to be sitting in a pool of sweat. I don't usually complain about the weather since it's something I have no control over, but the first couple weeks of school were totally unbearable! I think I had a religious, sweat lodge-type experience at one point. One more day of it and I was going to invest in some essential oils, turn my classroom into a therapeutic steam room, and start charging admission. For the moment, things are cool, comfortable, and delicious...

Sweet Potato Chili

2 medium sweet potatoes, washed and cubed

1 yellow onion, diced

2 bell peppers, seeded and diced (I used a yellow and an orange)

1 15 oz. can of diced tomatoes, no salt added

1 15 oz. can of black beans, rinsed and drained

1 15 oz. can of kidney beans, rinsed and drained

1 small can of tomato paste

1 T peanut butter

1 T cumin

2 T chili powder

1 T crushed garlic

1 t cinnamon

Salt to taste

1 T olive oil (I used garlic-infused)

2 C water

In a large saucepan, heat the olive oil over medium heat. Add onions and peppers and cook until soft. Add remaining ingredients, saving the water for last. Make sure you have enough water to cover everything. Cover and simmer over low-medium heat until the sweet potatoes can be pierced with a fork. I like mine with a dollop of Greek yogurt and a sprinkle of shredded cheese!

Fail to prepare, prepare to fail

I can't remember where I heard this, but it has become my mantra. Even with the best intentions, lack of preparation can leave you vulnerable to making poor food choices. You know what I'm talking about...

Breakfast:  You're strapped for time in the morning, so you run out the door without breakfast only to discover an hour later that you're STARVING. You rummage around in your car, purse, or desk only to discover old gum, cough drops, and some leftover Halloween candy. Giving in to that gnawing feeling in your stomach, you pop a Kit-Kat and feel a little bit better, but it's not enough. You walk into the lounge at work and see a box displaying the most beautiful doughnuts you've ever seen and you think, "Perfect! This will do nicely for breakfast. Don't mind if I do!" Well, I mind if you do. Your decision not to have a healthy breakfast not only drove you to make bad choices in the morning. That sugar high that you're going to go on from starting your day with processed garbage is going to set you up for failure the rest of the day. You're going to crash once the sugar is processed through your body and you're going to be on the hunt for something to pick you up. Which leads us to lunch.

Lunch:  Not only did you run out of time to eat breakfast, but you had nothing in the house to grab for your lunch today. Some friends at work are going to a nearby restaurant, so you decide to tag along. There, you will likely indulge in a lunch portioned to serve a family of four, and maybe a bread basket on top of that.

2-3pm slump:  That heavy lunch is making you wilt like a flower at your desk so you're looking for a little pick-me-up. A diet soda, something that comes in a wrapper from the vending machine, back to the lounge to see if there are any doughnuts left... We've all been there.

Dinner:  You come home exhausted from the day and are just looking for simple. If you don't have healthy staples on hand, this could end up being a frozen pizza, a box of macaroni, or worse.

The moral of this sad story is that failing to plan ahead is going to lead you to fail yourself and all that you sweat and strive for. Taking just a little bit of time each week to shop smart and prepare some healthy grab-and-go items will save you time, calories, and even money! 

Some ideas to consider:

*Keep washed and cut fruits and vegetables in the fridge, already portioned into zipper bags or containers

*Hard-boil a dozen eggs, peel, and keep in a bowl in the fridge

*Whip up my favorite kale salad recipe and portion it into containers to keep in the fridge:  http://gymjunkie-katie.blogspot.com/2014/04/kale-salad.html

*Make a batch of veggie burritos, place in individual zipper bags and freeze to grab for a quick lunch or dinner:  http://gymjunkie-katie.blogspot.com/2014/04/veggie-burritos.html

*Portion out nuts and seeds into zipper bags - store them in your cupboard, purse, glove compartment, and desk

*Place 1 C milk, 1/2 C Greek yogurt, 1 C kale, 2/3 C frozen fruit in the blender at night and store in the fridge. In the morning, blend it while you're putting your shoes on, grab it and go.

*Grill some chicken breasts and keep them sliced up in the fridge to grab for salads and sandwiches

Okay, okay... easier said than done, I know. This is especially easy to say when it's summer break and all this girl has is time! I realize it takes time out of your day and week. My food prep day during the school year is usually Saturday. I spend a couple of hours every Saturday morning when I get home from teaching my Spin class chopping, baking, blending, packing, etc. BUT, that's all the time I spend all week! My nights are free (to do work) and my mornings aren't rushed so I can get a good, long sweat in before heading to work. If you don't take the time for your health, who will?

Chocolate Chip Pillows

These are as light as air! I love the flavor and texture of these little sweet treats. And at only 30 calories per cookie, you can even have more than one :-) I received the recipe as a clipping from one of my Spin class participants, so I don't know who to credit for this one, but I'd like to shake this person's hand!

Chocolate Chip Pillows

4 egg whites (real egg whites, nothing from a carton - learned this the hard way)

1/2 t cream of tartar

1 t vanilla

3/4 C sugar

3/4 C mini chocolate chips

Directions:  Preheat oven to 300 degrees. Line 2 cookie sheets with parchment paper. Using a hand mixer, whip together egg whites and cream of tartar until light and very fluffy; this may take several minutes. Add vanilla and mix again. Add sugar 1/4 C at a time as you are mixing. Once all the sugar is added, continue mixing until batter is glossy and very fluffy. Stop mixing with hand mixer and fold in chocolate chips with a spoon. Drop batter by spoonful onto parchment paper lined cookie sheets. Bake for 40 minutes; they should be slightly brown as shown below. Remove, let cool, and store in an airtight container - while they last!

Black Bean Brownies

These brownies make me want to quit my full-time teaching gig and just bake all day. Well, bake and work out all day so that I can enjoy the fruits of my labor. With recipes like this one, you don't have to feel guilty because you're not sabotaging those sweat sessions. In fact, you're giving your body some protein and fiber - all good fuel for the gym. These brownies are so good in fact, that you can pass them off to your family and friends as regular old brownies and they will be none the wiser! I did... But then I always ruin it because I love telling people what's in these and seeing the looks of disbelief :-)

Black Bean Brownies
2 15 oz. cans of black beans, rinsed and drained
5 T ground flax (flax meal) mixed with 12 T water
6 T melted coconut oil
1 t olive oil
2 T almond milk
2 t balsamic vinegar
1 t vanilla
1 t baking soda
1 t baking powder
1 t ground coffee
1 C (heaping) sugar
1 1/2 C unsweetened cocoa powder
1 1/2 C chocolate chips, divided

Directions:  Preheat oven to 350 degrees. Lightly spray 2 regular-sized muffin tins with oil. In a large food processor, pulse flax meal and water a few times and let it sit. Next, combine all ingredients except chocolate chips. Process until very smooth, stopping occasionally to scrape down the sides with a spatula. Once smooth, stop and fold in half of the chocolate chips. Fill muffin tins about halfway full, sprinkle with chocolate chips and bake for 25-30 minutes. They are done when they are cracked on top and starting to pull away from the sides of the tin. Store in an airtight container in the fridge

Sweet 'n Spicy Cashews

I love the way the sweet and spicy flavors of these combine with the satisfying crunch of chia seeds. What?! Yup, chia seeds. I was feeling experimental... Turned out quite delicious!

Sweet 'n Spicy Cashews

4 C raw cashews

1/2 C honey

2 T olive oil

1 1/2 T sriracha sauce

2 T chia seeds

Directions:  Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. In a small bowl, mix together everything except cashews. Once thoroughly combined, fold in cashews and coat evenly. Spread in one layer on cookie sheet. Bake for 15 minutes, stirring a few times throughout. Once browned, remove from the oven and let cool. They should be stored in an airtight container. They are sticky, but very good!

Kale Salad

I might just as well call this Crack Salad because I think that's probably how addicting it is. It is slightly modified from a recipe in Bon Apetit magazine sent to me by a friend.

My Saturday morning routine looks like this:  get up and have a cup of coffee, go to the gym and teach my Spin class, come home and make my kale salad. This makes enough for me to bring to work every day for lunch, and the occasional serving for dinner on rushed nights when there isn't time to make something else. My coworkers have threatened an intervention if I don't find another side for lunch, but I just can't stop! There are worse things to be addicted to than kale, right?

1 10 oz. bag of shredded brussels sprouts (pictured)

1 10 oz. bag of kale (pictured)

1/2 C olive oil

1/4 C lemon juice

1/2 shallot, minced (see directions below)

1 t bottled, minced garlic

2 T Dijon mustard

1/3 C sliced almonds

1 C finely grated parmesan

Salt and pepper to taste

Begin by gently processing the bagged kale in a food processor until shredded, but not completely ground up, maybe 3-5 seconds; you might have to do 1/2 the bag at a time. When done, toss into a large bowl with shredded brussels sprouts. If you can't find shredded sprouts, shred them yourself in the food processor.

To make the dressing, I have cut down on work time by doing it in a magic bullet blender. If you don't have one, try a regular blender. If that doesn't work, chop shallots separately and add to the salad. Put shallot, oil, mustard, lemon juice, garlic, salt and pepper into the blender and process until dressing becomes smooth.

Toss greens with dressing, nuts, and cheese. The sturdiness of the greens will hold up under this dressing for days, but if you like things a little crisper, feel free to add the dressing as you eat the salad. Store covered in the fridge.

Veggie Burritos

I am obsessed with this recipe! A friend recently made me these burritos that were full of veggies and had this flavor I couldn't quite put my finger on... I asked her how she made them and she said she just threw them together without a recipe. Upon further prompting, I discovered the magic ingredient was cinnamon! I tried my best to recreate what she made, and I think I did a darn good job! These are easy, portable, freezable, and very filling. I use a tortilla that my mom actually sends me from Minnesota because I can't find them anywhere here (pictured below). Try to find one with minimal ingredients that is low carb, low calorie, and high in fiber.

4 medium sweet potatoes

1 T Olive oil

Salt and pepper

1 can of black beans, rinsed and drained

12 ounce container salsa (I used a mild one with onions and cilantro, pictured)

2 avocados, peeled and cubed

2 C brown rice

1 t cinnamon

1 C shredded mozzarella
10-12 tortillas (see picture)

Directions:  Preheat oven to 425 degrees. Peel and cube sweet potatoes, drizzle with olive oil, salt, and pepper to taste. Roast on a cookie sheet until tender, 20-30 minutes. Check and stir every 10 minutes to prevent burning.

Meanwhile, toss remaining ingredients in a large mixing bowl. Add sweet potatoes once slightly cooled. Reduce oven heat to 350 degrees. Once everything is mixed (see picture - oooooo, colorful!) distribute about 1/2 C of mixture into one tortilla, roll and place seam-side down in baking dish. Repeat until gone (my batch made 11 burritos this time, I've gotten 12 before). Bake for 20-25 minutes, or until heated through. I like to wrap these individually in foil and freeze. I grab one in the morning for my lunch and just reheat for 2 minutes.

Banana Makeovers

Looking for something healthy to do with those ugly, brown bananas sitting on the counter? Make a yummy, portable snack that offers some protein and fiber! These muffins are free of unhealthy fats, but full of deliciousness. This recipe is also versatile. Want to sweeten them up? Add some chocolate chips. Want a little extra healthy fat and texture? Toss in some walnuts. Craving a big juicy steak? I can't help you there...

1/4 C melted coconut oil

1/4 C plain non-fat Greek yogurt

1t baking soda

1/2 t sea salt

2 eggs

1/3 C apple sauce

1/8 t pure stevia powder, undilluted (or 1 C sugar if morally opposed to stevia)

4 t fiber supplement, unflavored with no sugar or additives

1 1/2 C whole wheat flour

4 bananas

Preheat the oven to 350 degrees. Line a muffin tin with paper liners and spray them with oil (I used coconut oil spray). 

In a large bowl, mix the oil, yogurt, baking soda, salt, eggs, apple sauce, fiber, and sweetener of your choice. Next, add 1/2 C of the flour and 1 banana. Mix again. Alternate flour and bananas, mixing each time until batter is creamy. Fill 12 muffin tins with the batter and bake for 20-25 minutes, or until a toothpick inserted into one muffin comes out clean. 

Climb To The Top

Hills are one of my favorite indoor cycling profiles to create and ride. They test your muscular and cardiovascular stamina, as well as your mental endurance. Your legs and lungs begin to burn, and just when you think you can't pedal one more second, you reach the top and get to crest over into that well-deserved downhill. 

Here's one of my favorites, music and all. This can also be done on a treadmill with incline during your run/walk. During the climbs, crank up the incline and simulate an uphill brisk walk or run - pump those arms and keep them OFF the treadmill to get the maximum calorie burn!

Warm up - easy resistance, an opportunity to warm up your legs and raise your heart rate
Armin van Burren – This is What it Feels Like (3:24)
Capital Cities – Safe and Sound (3:13)

Hill 1 - An 8-minute climb that begins seated and finishes out of the saddle. Rotations per minute (RPM) anywhere from 65-75.
Robbie Williams – Rock DJ (4:16) Seated climb. RPM 70-75
Carolina Liar – Show Me What I’m Looking For (4:00) Standing climb. RPM 65 on verse, 75 on chorus. Increase resistance before each chorus.

Recovery 1 - Come off the hill with light resistance, simulate a downhill feeling. Fast paced riding with enough resistance to remain in control. RPM 90-110
Kelly Clarkson – My Life Would Suck Without You (3:31) 

Hill 2 - Another 8-minute climb that begins in the saddle, and finishes out. RPM varies from 65-70 with heavy resistance.
Alex Clare – Humming Bird (3:50) Seated climb. Start with heavy resistance. RPM 65-70
AWOLNATION – Sail (4:19) Standing climb on verse, seated on chorus. Increase resistance before each chorus. Heavy climbing in the saddle. Top of your hard zone! RPM 55-65

Recovery 2
David Guetta (ft. Kelly Rowland) – When Love Takes Over (3:31) Repeat last recovery.

Hill 3 - Last climb! Alternating in and out of the saddle.
Justin Timberlake - Mirrors (8:05) One long climb. 4x (60 seconds seated, 60 seconds standing). Start with heavy resistance and increase each transition to standing . RPM 55-65.

Recovery 3
Pitbull and Christina Aguilera (3:58) Pick up pace for downhill for 2 minutes and slowly add resistance to get back on the flat road. Ride the flat road for 2 minutes. RPM 95-105

Cool down and stretch
Iron and Wine – The Trapeze Swinger (9:31)

Tangy Cucumber Salad

Let me start by saying that I've never been a huge fan of cucumbers... until I perfected this recipe. The health benefits of this superfood cannot be ignored, which prompted me to keep experimenting until I found a way to eat them. This recipe for cucumber salad is easy, tangy, refreshing, and absolutely delicious! Not convinced to work them into your diet? Read below for some reasons why you should make these a part of your balanced diet...

1. A great pick-me-up when you're feeling sluggish. Cucumbers contain B vitamins which can give you energy. Instead of a sugary beverage or vending machine Frankenfood, pick up a slice!

2. Cucumbers are 95% water, keeping you hydrated and feeling full. They also contain most of the vitamins the body needs on a daily basis. Just make sure to keep the skin on for the vitamin C.

3. Cucumbers have enough sugar, B vitamins and electrolytes to replace important nutrients lost from too much partying. Yes, that's right - cucumbers can cure your lingering St. Patrick's Day hangover!

4. With high water content, cucumbers are great for losing weight and staying hydrated. The dietary fiber in cucumbers helps rid the body of toxins and aids in digestion.

Throw together the recipe below in about 5 minutes for a healthy dose of this miracle vegetable! And, weighing in at about 100 calories per 1 cup serving, you can go back for seconds.

Tangy Cucumber Salad
2 medium cucumbers, thinly sliced (try to get organic - cucumbers are heavily treated with pesticides)
1/2 large red onion, thinly sliced
1 pint cherry or grape tomatoes, cut in half
3 T yogurt (I've used low fat and full fat varieties)
1 T vinegar
salt and pepper to taste

Directions:  In a large bowl, whisk together yogurt, vinegar, salt, and pepper. Slice cucumbers and onion very thin; I used a mandolin slicer. Cut tomatoes in half. Add cucumbers, onion, and tomatoes to the yogurt sauce and mix until the sauce is evenly distributed. Serve immediately.

Where have you been?

Boy, is that a loaded question. The short answer is "To hell and back." The long answer is....

About a year ago, my husband and I embarked on a very long, very emotional, and ultimately devastating journey of in-vitro fertilization (IVF). I became pregnant last July after the successful transfer of the only embryo that was created in the process. After a few weeks of ignorant bliss, I got knocked down with hyperemesis gravidarum, which I think translates in English to "really crappy luck." I couldn't even keep ice chips down, and ended up hospitalized a few times. I was sure that I would lose the baby because he wasn't getting what he needed. But, strong like his parents, he pulled through it. Things progressed normally, my belly swelled and I felt him moving; I was certain he was doing some kickboxing in there.

On Thanksgiving morning, excited to spend the day with family and reveal our little guy's gender with cupcakes filled with blue frosting, I woke up very sick. We went to the hospital where we learned that our son's heart had stopped beating. Stunned and devastated doesn't even begin to describe the feelings we had, and still do today. I was admitted to labor and delivery and began the long induction process that would ultimately end in the still birth of a beautiful baby boy. We held him, kissed him, and told him how much we wanted him. Our parents had the privilege of doing the same. And finally, we all said goodbye. He was buried with my husband's grandmother, fondly known as "Grandma Bach." She herself could never have children of her own and made her family through adoption. She was an amazing woman, and I know she will care for him, wherever they are.

You might be asking yourself, "Why is she telling us all of this? I just want to find a good recipe for kale and a new exercise to strengthen my core..." And the truth has two answers. First, because I'm tired of feeling ashamed. Infertility is not something that you choose; it chooses you. It chews you up, and then it spits you out. Second, because being labeled "infertile" can make you feel totally and completely isolated. The fact that so many people are afraid to talk about it contributes to this isolation and shame. To lose a baby is heartbreaking on its own; to know that you can't just "try again" is another level of despair. There is no shame in having to resort to IVF, or any other method of starting a family. The people who should be ashamed and embarrassed are the ones who have children they never even wanted, and then don't take care of them. The other people who should reframe their thoughts are the ones who look at couples without kids and think, "They must be really selfish or not like children." If you know us personally, you'll never know anyone who wants them more.

Don't worry, I'm not going to start using this blog as a platform for infertility; this is the only post you'll ever read about it from me. But, I'm in a place where I'm ready to start writing again, and I have a strong desire to shed some light on a very dark subject. Maybe you think I should get a gold medal in the Oversharing Olympics, and I respect your opinion. But, if this post can help make even one person feel less alone, then my journey has had even more purpose.

Through this experience, writing about healthy eating and exercise felt like a lie. I couldn't stand the foods I was used to eating, and even though I exercised daily, I was so limited I could barely work up a sweat. I had to eat packaged garbage because the smell of any food cooking was enough to send me into dry heaves. I gained 20 pounds (15 pounds of water and 5 pounds of cheese) and couldn't even wear my wedding rings anymore. I wasn't telling many people because I was in the land of "this is too good to be true." So, I just looked like I'd let myself go. That was a part of pregnancy I wasn't prepared for. I was fit and strong from the gates, and I was going to be that pregnant lady others hated - cute bump in my spandex at the gym hearing things like, "You just look like there's a basketball under your shirt!" I was prepared to give birth at the gym, joking that there's even an OB who takes my Spin class. A lot of those feelings changed when my body started hoarding water and the only food I could tolerate was cheese.

In my recovery, I have turned to exercise for the kind of therapy no amount of money can buy. I have cried through runs and left blood and tears on punching bags. Every time has proven to show me that I am strong and my body is capable of doing anything. I think I feel a post coming on about the mental and emotional impact exercise can have on the body...

I don't know where this journey will take me, but I know that taking care of myself is what is getting me through it. Something I like to say to motivate people to work out feels really applicable to the rest of my life right now: don't stop when you're tired, stop when you're done. And I'm not done yet.

In Good Health,
Gym Junkie Katie