Spinning

Are you having trouble getting into an exercise routine this summer?

Well, that was my case until I re-discovered spinning. If you are unfamiliar with spinning, it's basically the stationary bike, but your workout intensity is coordinated with music making it a little more exciting and depending on the type of music you are listening too, a little more motivating to push yourself. Throughout your workout, your intensity and resistance will change from easy to moderate to difficult making it a great workout for your body because it will not adapt to the routine and will allow you to shed that weight. 

I discovered spinning 2 years ago prior to my wedding. I began exercising to shed some pounds so that I could be in tip top shape for my wedding day. I took one spinning class with my bridesmaid at her local YMCA, and I was hooked. After that, I began using the stationary bike at my small gym and within 3 months I shed about 10 pounds. The weight just fell off my body, and I went down 2 dress sizes. I had never gotten results like this from any other workout. I knew I was getting a good workout because it was the only workout that I left the gym with a sweat soaked shirt (I know gross, but it's true).

Read this article from  The Live Well Network to help you identify your body type and the best work out for you to lose weight. Workout For Every Body Type The Live Well Network. I believe I'm an endomorph which means that I need to work extra hard to lose weight. I've struggle all my life with this until I discovered spinning. 

Apparently, I'm carb sensitive and because of that, I've tried to cut back on starches/carbs and increased fruit and vegetable intake instead. I feel less bloated and have lost 7 pounds since I started a couple months ago. I also reduced my snacking and eating out at restaurants. Endomorphs also need to try and stay within in a negative calorie balance so to help me track my intake and exercises, I invested in a FitBit available through Brookstone. As a dietitian, I feel this is the wave of the future. Pretty soon, my clientele will be able to wear the fitbit, and I'll be able to see what exactly is going on with their diets! It is such a great tool. 

View this blog to learn how to set-up your bike. Most gyms have them, so go for it and try it out! Maybe you even have one sitting in your basement... How to Set Up a Spinning Bike

 Image from cozycakescottage.com

Ingredients:
4 carrots, roughly sliced
4 celery stalks, roughly sliced
1 lb beef stew meat
5 Yukon gold potatoes (or red potatoes)
1 cup frozen peas (optional)
3 Tbsp Flour
1 pkg McCormick Beef Stew Mix
3 cups water
Olive Oil
Salt and Pepper to taste
2 Tbsp Cornstarch

Directions:
1. Turn crock pot on low heat. Prepare vegetables as indicated and put in crock pot.
2. Heat a couple tablespoons of olive oil on medium heat. Meanwhile, coat beef stew meat in flour. Saute beef stew meat in oil until browned. Mix in 1 cup of water and McCormick seasoning packet. Bring to a boil.
3. Pour meat and sauce into crock pot with vegetables. Add 2 cups of water. Mix well.
4. Cook stew in crock pot on low heat for 8 hours. Season with salt and pepper to taste.
5. May add 1-2 tablespoons of cornstarch mixed with a couple tablespoons of water to stew to create a thicker gravy.

Enjoy!

Avocado Chicken Salad

 Ingredients:
1 whole chicken breast (I used a leftover baked chicken); cubed
1/2 stick celery; minced
1 avocado, ripe and halved pit removed
Mayonnaise to taste
Mustard to taste
Salt to taste

Directions:
Mix all ingredients together in a bowl until well blended. Slice avocado in half removing the pit. Scoop the chicken salad mixture into both halves of the avocado. Serve chilled.

My Hubby's Baked Chicken

Image from cookwithgrannypam.blogspot.com

I had to post this recipe for my hubby’s baked chicken. He has made it twice for me now, and it is so irresistible that I had to share. The aromatic smell of the baked chicken will fill your house and is sure to make your tummy rumble. 

Ingredients:

Whole cut up chicken with skin (We purchased ours from Whole Foods)

Seasoned Salt to taste

Garlic powder to taste

Directions:

Preheat oven to 400 degrees. Meanwhile, arrange chicken pieces in glass baking dishes. Sprinkle each piece with Seasoned Salt and Garlic Powder being sure to coat evenly. In a preheated oven, place chicken in baking dishes and cook for 1 hour and 15 minutes until golden brown.  When baking is complete, let rest for 5 minutes and serve.

Mocha Swirl Bread with Espresso Glaze

For the Bread:

• 2 1/2 tablespoons brewed espresso
• 3/4 cup vanilla Greek yogurt
  
  
• 1/2 cup all-purpose flour
• 8 tablespoons (4 oz or 1 stick) unsalted butter, softened
• 1 cup sugar
  
  
• 3 large eggs
  
  
• 1 2/3 cup all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 teaspoons pure vanilla extract
• 2 teaspoons cocoa powder

For the Glaze:

• 4 teaspoons brewed espresso
• 1 tablespoon vanilla Greek yogurt
• 2/3 cup plus 2 tablespoons powdered sugar, sifted
• For the Bread:
  
  1. Preheat oven to 350 degrees F. Generously grease and flour an 8 1/2 x 4 1/2-inch loaf pan.
  
  2. In a small bowl, add brewed espresso. Set aside and allow to cool.
  
  3. In the bowl of a stand mixer fitted with the paddle attachment, add in the yogurt, all of the all-purpose, butter, sugar, eggs, flour, baking powder, baking soda, salt, and vanilla extract.
  
  4. Beat on medium speed until all ingredients are well combined, about 1 to 2 minutes.
  
  5. Divide half the batter into another bowl and add in the dissolved espresso and cocoa powder. Mix until combined.
  
  6. Spoon the batter into the prepared pan, alternating spoonfuls of the vanilla and mocha batter, creating a checkerboard pattern. Create 3 layers of this pattern. Run a knife or long skewer through the batter, using a swirling motion, to create the marble effect.
  
  7. Bake for about 55 minutes, or until a skewer inserted comes out clean. Allow to cool in the pan on a cooling rack for 15 minutes, then remove from loaf pan, and cool completely on a cooling rack.
  
  For the Glaze:
  
  1. In a medium bowl, whisk the brewed espresso and yogurt. Then whisk in the sifted powdered sugar until smooth. If the glaze is too thick add in a few drops of water and mix. Spread the glaze onto the cooled cake.
  
  Recipe from Coach and Counselor, originally posted at Portuguese Girl Cooks. Sharing this recipe Jam Hands. I've added a few of my own modifications to this recipe.

Sis' Popovers

My sister, Emily, and I made these on a warm summer afternoon!

Ingredients:
2 eggs
1 cup all-purpose flour
1 cup milk
1/2 teaspoon salt

Directions:
1. Preheat oven to 450 degrees F. Grease a popover tin with cooking spray.
2. In a medium bowl, beat eggs and combine with flour, milk and salt until just smooth. Be careful not to overbeat. Fill tin cups 3/4 of the way full. 
3. Bake in the oven for 20 minutes. Rotate 180 degrees. Continue cooking for 30 minutes longer. Immediately remove from cups allow to cool for 10 minutes. Serve warm.    

Buy Fresh at Local Farmer's Market

I'm buying fresh at local farmer's markets this summer. Buying from farmer's markets is the best way to support local agriculture and promote healthy eating. Fill your refrigerator with fresh fruits and vegetables to use in your meals throughout the week.