Thursday, May 23, 2013

Spring Clean Your Spice Rack

Retrieved from http://www.ideafit.com/fitness-library/spring-clean-your-spice-rack?utm_source=IFNT+May+2013&utm_medium=email&utm_campaign=IFNT+-+May+2013+remainder

Food Focus:
When was the last time you overhauled your spice rack? Chances are, most of what’s languishing in your cabinet is old enough to have a driver’s license. If this sounds familiar, do yourself and your cooking a “flavor favor” by beginning anew.

Here are some tips for a spice and dried-herb clean sweep from chef Mary Donovan, editorial project manager at the Culinary Institute of America in Hyde Park, New York.

Essential spices. Donovan recommends purchasing whole spices that can be toasted to release their essences and then ground in a dedicated spice mill just before use. “Figure out what kind of cooking you’re doing and pick your top spices. If you can find a whole version, that’s the way to go.” Her go-tos, viable across a number of cuisines, include whole peppercorns, cumin seed, fennel seed, cardamom pods, mustard seed, allspice berries, nutmeg, caraway and dill seed. For powdered spices, she names good-quality cinnamon, clove, allspice, cardamom, ginger, curry powder, paprika (Hungarian, mild and smoked) and various other chili powders.

Essential dried herbs. Rosemary, tarragon, bay leaves, thyme, oregano, basil, marjoram and sage.

Storage. Herbs and spices lose pungency and flavor over time, especially if left near the stove, in sunlight or where they can get wet, says Donovan. Best to store them in a dark, cool, dry place.

When to rotate? Spices should be good for a year, possibly longer, Donovan says. Whole spices tend to last better—another reason to invest in them instead of preground varieties. “If you have a whole spice and aren’t sure of how viable it is, crack or pound it and see how much aroma you get, suggests Donovan.

Test the potency of dried herbs by taking a pinch and rubbing it between your fingers. “If there’s not much aroma, or if your herbs smell weak or dusty, it’s time to replace them,” she says.

Quantity and quality. Buy in small quantities. You really don’t need the Costco® size of chili powder—even if it is cheaper. Also, pay attention to how well the stock is rotating in the store in which you’re buying it.

Chef’s tips: cooking with herbs and spices.
Think about when you’re adding herbs and spices to a recipe, says Donovan. “Recipes will tell you when, but know that you can create a deeper layer of flavor experience by adding some in the beginning, some in the middle and some at the end of cooking. This also gives you the ability to control the amount you’re putting in.”
Some spices don’t dissolve well in water or other liquids. “This is why it’s good to add spices when sautéing. Fat spreads them around a bit rather than causing them to clump.”
If you’re measuring spices or herbs, measure them over the counter or over a separate bowl before adding them to the recipe, so you don’t add too much. Also, note that “pinches and dashes differ depending on who is doing it,” says Donovan.
On some dishes you can carry flavor layering all the way to the end by finishing the dish with a fresh chopped version of the dried herb you used in the recipe. “This will add a new flavor profile of the same herb,” Donovan shares.

PHOTOGRAPHY: Brianna Lehman

Red Quinoa & Black Bean Salad




Food for Thought:
Quinoa is a healthy alternative to other types of whole grains. When paired with high-fiber black beans, quinoa is a great backdrop for a healthy and unique salad. Serve this salad as a side dish, or pair it with crusty, whole-grain bread for a light meal.

1 cup red or regular dry quinoa
2 cups water
1 can (15 ounces) black beans, drained and rinsed
2/3 cup salsa
2 green onions, thinly sliced
3 tablespoons (tbs) cilantro, chopped
2 tbs grated soy cheese

Add quinoa to 2 cups water, and bring to a boil. Reduce heat, cover and simmer until all the water is absorbed (about 10–15 minutes).

Place the cooked quinoa in a medium-sized bowl. Add the salsa and black beans, and gently mix until combined. Place in serving bowls. Garnish with green onions, cilantro and soy cheese. Makes four servings (about 1 cup per serving).

Per Serving: 264 calories; 3 grams (g) fat; 12 g protein; 48 g carbs; 8.4 g fiber; 0 milligrams (mg) cholesterol; 192 mg sodium.

Source: Scripps Center for Integrative Medicine.

Finding your Heart Rate Training Zones to Maximize Your Workouts




Retrieved from: BeFitLifestyle.com
Karvonen Formula:

220 - Age = Maximum HR

Max HR – Resting HR1 = HRR (heart rate reserve)

HRR x Training Intensity % + Rest HR = Training HR

220 - ______ (your age) = _______ (your Max HR)

_____ (your Max HR) – ______ (your Resting HR) = ______ (HRR)

Use HRR below…

BASE (50 - 65% training HR) = New Leaf Zone 1: _______ to _______

50% = _____ (HRR) x 50% + ______ (rest HR) = _______ (50% training HR)

65% = _____ (HRR) x 65% + ______ (rest HR) = _______ (65% training HR)

TRAINING (60 - 75% training HR) = New Leaf Zone 2: _______ to _______

60% = _____ (HRR) x 60% + ______ (rest HR) = _______ (60% training HR)

75% = _____ (HRR) x 75% + ______ (rest HR) = _______ (75% training HR)

TEMPO (70 - 85% training HR) = New Leaf Zone 3: _______ to ________

70% = _____ (HRR) x 70% + ______ (rest HR) = _______ (70% training HR)

85% = _____ (HRR) x 85% + ______ (rest HR) = _______ (85% training HR)

INTERVAL (80-95% training HR) = New Leaf Zone 4: _______ to _______

80% = _____ (HRR) x 80% + ______ (rest HR) = _______ (80% training HR)

95% = _____ (HRR) x 95% + ______ (rest HR) = _______ (95% training HR)

Example: A 30 year old woman with a resting heart rate (RHR) of 60bpm wants to train in Zone 3. Her HR training zones are:

Karvonen Formula: 220-30=190 MHR

190-60=130 HRR

HR zones (70%): 130(0.70) + 60 = 151.0 (low end)

HR zones (85%): 130(0.85) + 60 = 170.5 (high end)

1Resting Heart Rate

a. Before getting out of bed in the morning

b. Counting from zero, take your 1min heart rate (in your neck)

c. Do this 3 days in a row for accuracy

Yoga for moms-to-be

Hello! and congratulations on your newest family addition! This will be an exciting time for you with all the changes taking place in your body physically and emotionally. Yoga can help keep your body strong and flexible for delivery and also help with the emotional release and relaxation you need to keep you on an even keel. However, with these changes taking place in your body, I advise the following modifications in your practice of yoga. Please note that you should get the thumbs up from your doctor before doing any exercise program. Also, the following modifications may not work for each mom-to-be, so it is always best to use your intuition and stop any pose that does not feel good.
Seated cross-legged on the floor, place the back of your hands on your knees, close your eyes and sit tall and as light as possible. Visualize that you are weightless, that you are floating in your hips. With your eyes closed, breathe slowly and comfortably, in through the nose and out through the mouth, as this will be more familiar to you when in labor. Visualize a peaceful place, put yourself there. Hear the sounds around you in your peaceful place. What do you hear? What does the temperature feel like on your skin? What do you smell? What colors do you see? Bask in the splendor and beauty that surrounds you. You are practicing yoga. :)
Feel free to modify any poses/flow you need to to accommodate your situation. Your instructor will be very understanding and encourage you to do so. After all, it is an individual practice. Groups of people just come together to share positive energy. There is no judgement, nor ego in yoga. Only love and support.
In general, when you practice sun salutations, modify the plank to upward dog or cobra by coming to your hands and knees and doing cat/cow. As baby grows, and you step forward to lunge from downward facing dog, you may want to step to the outside of your hand instead of the inside. This will allow more room for baby, and also provide more stability.
When working warrior sequences, replace Warrior 1 with a lunge. This way your baby and hips are facing the same direction. You do not want to run the risk of tearing by over twisting. Try to ovoid deep twists altogether. When doing seated twists or lunge twists, it will be easier to come into an open twist- twisting away from the leg, to allow more room for baby. However, try to keep the twist minimal. Good rule of thumb is to only twist above the bra line and keep baby pointing forward.
When doing core work, try to avoid lying on the stomach or back. You can replace core work at that time by coming to all 4's and doing spinal balance poses.
When doing balance work, remember your center of gravity will be different. It is always best to leave one foot on the floor, as to not overcompensate for the shift in balance. You have nothing to prove. Play with the balance, but gently.
Good poses to practice as alternatives will be seated wide straddle fold, seated staff fold- with legs open enough for baby, cobbler pose, and wide squat to prepare for birth. However, be aware that your ligaments will be a bit looser throughout your pregnancy due to relaxin. You may be able to go deeper in some poses, but dont do it because you can injure yourself.
Avoid lying on your back for long periods of time, especially if you feel light headed. The weight of the baby and the uterus presses on major blood vessels restricting blood flow. You may feel more comfortable lying on your side with a couple pillows (between your legs and under your top arm).
Triangle pose and extended side angle pose can help to relieve any lower back pain.
Deep back bends should be avoided as they tend to compress the uterus and overstretch the abdominal muscles. However, if not on the back for too long, a gentle bridge pose can help strengthen the back and even help reduce stress on the lower back. Pelvic tilts are a good way to take some pressure off the lower back as well.
Try to avoid holding any poses for extended periods of time as this can cause joint discomfort and possible inflammation around the knees, ankles and feet.
This is a great time to practice showing yourself compassion. Take each day as it comes and enjoy your bonding experience with your baby. Try not to be attached to your pre-pregnancy abilities, and listen to your body and your baby. This is not an exhausted list of modifications, as each mom will experience different challenges. Please see your doctor first for approval to practice yoga, and see your instructor for more modifications specific to your needs. Spend lots of time in meditation! :)