Archive for Health & Wellness
Tip #18: Take a Break
This one is really a reminder for myself. It is so easy to sit down at the computer and never get up. If you are one of those people who literally spend hours sitting in front of your computer, schedule breaks in for yourself. You may need to set up a reminder in your calendar or set a timer.
We all know sitting too long is not good for our health, but we do it anyway.
If you catch yourself procrastinating it may be because you need a break. Procrastinating can be our mind and bodies way of saying we’ve had a enough. Give yourself permission to take a break.
My advice: when you take a break from your computer, also take a break from your smartphone, eReader and TV. Take a complete screen break. Do something different. Get out of your comfort zone!
How long have you been sitting at your computer today?
- Baby Bok Choy
- Olive oil
- Vegetable broth
- Soy sauce
Rinse bok choy.
Heat pan with a small amount of olive oil. Add bok choy. Saute for a few minutes.
Add about a 1/2 cup of vegetable broth (if you don’t have any pre-made broth you can use a bouillon cube mixed with water).
Add grated fresh ginger and a splash of soy sauce. I found this great gluten free soy sauce. Let simmer until bok choy is soft.
Serve as a side dish with your meal.
Enjoy your bok choy!
You might also enjoy 7 Steps to Super Simple Kale Chips
I believe February is a great time to set new resolutions! The gyms are less crowded. The hustle and bustle of the holidays are over. Routines are starting to set in again.
Since I spent most of January sick with the flu, I pretty much didn’t start any of my resolutions or new year plans.
Let’s review, I wrote this blog post Time For A Change at the end of December with my BIG plans for 2013.
Here were my plans:
- No more commuting to San Francisco day in and day out √ Oh hey! I can check this one off the list! 2/1/13 is my last official day working in San Francisco.
- Finish my book (committed to writing for 30 minutes a day for the next 30 days) I haven’t exactly been writing 30 minutes a day for the last 30 days but I have been writing and I did complete 1 more interview! And I created a brand new blog dedicated to this book!
- Post more on this blog √ 3 new blog posts and 1 new blog – not bad!
- Join CrossFit √ I did join Crossfit! I made it to 1 Intro session and 1 whole beginner session and then got the flu… this is the one resolution I will definitely pick back up in February. From my little introduction to CrossFit, I already LOVE it!
- Make the rest of my life the best of my life! √ Yes! So far, despite the flu 2013 has been a great year!
I am happy I reviewed my plan. I actually did accomplish a lot! This gives me hope. Here’s to a fun February to you all!
What are your February resolutions?
*Check mark image from http://icons.mysitemyway.com
Why is it so easy to skip a workout?
I came up with hundreds of excuses in my mind and body to NOT go to my first official CrossFit workout today. Actually, my first official Foundations CrossFit workout (the beginner training sessions you take before doing the real thing!)
- I was tired.
- Tonight is last night my spouse is home before leaving on a trip.
- I felt like I was coming down with a cold.
- My shoulder hurt.
- My wrist hurt.
- My back hurt.
- I had a major asthma attack today (after being totally asthma free for almost a year).
- The list goes on and on.
I just about convinced myself I might actually die if I go to CrossFit. BUT, instead of crawling in to my bed when I got home from work (what I really, really wanted to do after a day of struggling to breathe), I put my workout clothes on and prepared myself an early, healthy dinner.
After eating my delicious dinner (chicken, asparagus, and mushrooms) and digesting it for a bit, I reluctantly dragged myself out of the house and down the hill to the CrossFit gym.
I nearly had a panic attack in my car while I watched the previous, more advanced class come to a close. I was just about to drive away when I saw a woman walk in to the gym, then saw the trainer come over and greet her. It was obvious she was new. While I was telling myself I could do this, if she could, I saw another woman enter the gym and once again, saw the trainer welcome her. So, I hopped out of my car and headed in to the gym. Ended up being a class with 3 other total newbies like myself and 3 semi-newbies. It was a great class! I learned all sorts of new things like how to do Burpees.
My first official CrossFit class was not easy, but I survived.
I have never been one to set resolutions in January because… well… we all know how that goes. BUT it just so happens that the end of this year 2012 (fortunately, not the end of the world) is the time when I decided it is TIME FOR A CHANGE!
Being that I am now 42 (and look nothing like the avatar you see on this blog which was a cartoon based on a photo taken of me 4+ years ago) I decided it was time for a BIG change.
Here is the plan:
- No more commuting to San Francisco day in and day out (will save the details of this for a later post)
- Finish my book (committed to writing for 30 minutes a day for the next 30 days)
- Post more on this blog
- Join Crossfit
- Make the rest of my life the best of my life!
Yep, I am going to join Crossfit. Let me give you a little background on what a BIG deal this is for me. First of all, I do not like exercising! I am “skinny fat” (term I learned from Jeena Cho). When it comes to exercise, I am lazy. Truthfully, I would much rather stay home and blog or watch an episode of Glee. However, my vanity and my desire to have more energy in my 40s is now overriding my laziness. Also, I’m at a point where I know I need to do something drastic, something big, because I know whenever I do something outside of my comfort zone or something that scares me, something better always happens.
Why Crossfit? Well the answer is simple: I want to look like Tamara Holland and my neighbor Kat and they both do Crossfit. I told you, vanity was one of my driving forces. Oh and there is a Crossfit gym just down the street from my house which goes along with number 1, no more commuting to San Francisco. So, by February I will be starting my Crossfit training. I am committed to trying it for 1 month and will see how it goes after that.
Are you wondering why I am telling you this? The reason is, if I put it in writing and send it out to the world to read I am much more likely to actually do it!
Do you have any big plans for change?
My new motto: “Do one thing every day that scares you.” ~Eleanor Roosevelt
I hope I don’t regret this post…
Inspired by the beautiful weather and my Twitter friends, I decided to go on a bike ride today. If you are not an avid roadie or a hard core Mountain Biker (like Celia) then this kind of ride is for you. A nice, mellow, beautiful ride around Sausalito.
The most challenging part of my ride today was getting my bike on top of my car. I live up a really, really steep hill and am too chicken to ride down that hill and way too out of shape to ride up it. So I needed my car to get my bike the 1/2 mile down the road. I’m short, the bike rack is tall, getting the bike in the rack is challenging, but I did it! Yes, I really am short. For some reason, my virtual friends always assume I am tall and are surprised when they meet me in person. My avatar must look tall or something. I’m 5’3″.
I started my ride on the new Tam Valley bike path located along Tennessee Valley Road.
I then found myself surrounded by flowers on the Mill Valley Bike path as I headed toward Sausalito.
Did you know about this little secret beach in Sausalito? Why did I not discover this place when the kids were little?
I pedaled along the water front path that winds in and out of Sausalito and the boardwalk and happened upon this fun work of art. An art car!
Then I found the entrances to this cool neighborhood. The people who live here must be cool with mail boxes like this!
Found more beautiful flowers along the public boardwalk in Sausalito.
Glanced over and saw San Francisco being wrapped in fog. Glanced away before I spent too much time remembering tomorrow is Monday and I have to be on the other side of the Bay early tomorrow morning. Brought myself back in to the present moment of appreciating all the beauty surrounding me.
I turned around and started heading back home, noticed Mt. Tam in the distance and thought of my friend Maria who inspired this ride by all of her beautifully written blog posts about Mt. Tam and biking.
As I headed back on the path I stopped to take a few more shots of Mt. Tam.
One last shot before I headed home to my empty nest to make some kale chips to eat while blogging.
Thank you to all of my Twitter friends who inspire me everyday to get off of the computer, get up and move!
Fun, healthy, affordable meal!
This chili is super healthy and works great if you are doing the Sugar Divorce, Four Hour Body or Weight Watchers lifestyle.
1 Onion, chopped
a few cloves of Garlic, chopped
Bell Pepper, chopped (optional – I don’t like peppers, Yuck! But they do add pretty color to the dish)
Lentils – I used the pre-cooked ones from Trader Joe’s sold in a box in the fridge section (usually near the vegetables)
1 can Pinto Beans, rinsed & drained*
1 can White Beans, rinsed & drained*
1 can Black Beans, rinsed & drained*
(you can use any beans – I just pick these 3 to make it more colorful)
1 can diced Tomatoes in juice
1 can of Corn.
1-2 teaspoons ground Cumin
1-2 tablespoons Chili Powder
1-2 teaspoons Oregano
Cayenne pepper – as much or as little as you can handle
3 cups fat free Veggie broth
1-2 chunks semisweet Chocolate, choppped
a handful of Quinoa
Miscellaneous veggies – I like yellow squash and green zucchini for the color
Spray bottom of large pot with olive oil. Add onion, garlic and yucky peppers and sauté until soft, I add a splash of the broth to help soften up the veggies and to avoid burning the garlic.
Add Miscellaneous veggies, saute some more.
Add spices: cumin, oregano, cayenne pepper.
Add tomatoes in juice.
Put top on pan to allow veggies to cook.
Drain and rinse beans (rinse a few times for maximum gas avoidance).
Drain corn and add.
Add chunks of chocolate.
Add rest of the broth, throw a little extra in if you need to feed more people.
If too watery, throw in a handful of Quinoa to thicken up and add more texture to the chili.
Season with salt & pepper.
If too spicy, a dollop of sour cream cools down the chili and gives it a creamy flavor.
Come back here, leave a comment and let me know if you enjoyed the chili!
Rainbow Chocolate Chili recipe was inspired by they Turkey and Pinto Bean Chili recipe I found on epicurious.
*rinsing and draining canned beans seriously reduces any side effects of gas. I read this in the 4 Hour Body book and it is true. I’ve been testing it on my friends and family.
Mountain Biking Marin is holding the last all Women’s cross country mountain bike clinic of the season on August 28th! They’re keeping this clinic small so if you are interested please fill out the assessment form here and contact Celia at Mountain Biking Marin for more information!
This clinic is Women Only – All Levels and LOTS of FUN!
Read about one of their past all women’s mountain bike clinics here: http://mountainbikingmarin.blogspot.com/2010/06/hot-mama-mountain-bike-clinic-was.html
So what are you waiting for? Go for it!
My new favorite food!
I love potato chips but they are not healthy and they give me a tummy ache. I have found a wonderful substitute, kale chips!
Many people have been asking me how to make kale chips. Here goes:
The Best Kale Chips Ever!
1. Start with fresh kale (actually wilted, limp kale works just as well). I like the red kale the best but I’m not sure why they call it red, it looks purple to me.
3. Cut the kale in to bigger than bite size pieces. (It shrinks when it cooks)
4. Dry any excess moisture from kale (use a towel or salad spinner).
Place the kale in to a ziplock bag or plastic Rubbermaid type container (which is what I’m doing now because it’s easier to re-use the container than the bag). Put kale directly on cookie sheet.
5. Add grape-seed oil, garlic, cayenne pepper, sesame seeds, salt and pepper. (Olive oil will also work but I heard grape-seed is better for you when heated. You can add any spices you like.) Stir kale, spices and oil together on cookie sheet.
Seal the bag or container and shake really well to get oil and spices evenly coated on the kale.
Turn broiler on low. Updated: Preheat oven to 300°F. Put cookie sheet on middle or upper rack. Set timer and check kale in 10 minutes, stir, then check every 5 minutes until chips are almost crispy. Gently stir kale around on cookie sheet each time you check, try to keep kale in a single layer on the sheet. Kale chips are tricky and can turn on you fast* (ie. burn to smithereens).
7. When kale chips are almost crispy but still a tiny bit un-cooked turn off the oven, keep oven door closed and let them sit for awhile to finish dehydrating.
8. Remove crispy kale chips from the oven. Eat and enjoy! Please come back, leave a comment and tell me how your kale chips came out.
*Kale chips burn easily and quickly. It’s important to watch as they cook and check them often. They taste horrible when burned.
PS. Kale is good for poop. Keeps you regular.
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You might also enjoy reading: How to prepare Bok Choy in 5 minutes
This was my view today: a cyclist riding over the bridge at sunset.
What a great day for a bike ride!