The magic of this recipe is not only that´s easy; but the fact that you can basically use any veggies left over in your fridge and have a healthy delicious meal in 15 minutes.
You will need a wok and full 15 min to babysit the veggies. Other than that: we are ready to go! 😀
100 gms of Mie noodles per person (or, for this instance, your favorite ones)
1 tsp Ginger, finely chopped
2-3 garlic gloves, finely chopped
Half a bell pepper, julienned.
Half a big onion, thin sliced.
1 medium carrot, julienned.
3 mushrooms, julienned.
¼ cup bean sprouts.
¼ cup broccoli, in small pieces.
* You can also add other veggies you have, cabbage and spring onions go awesome with it.
First, heat enough water on a pan with a bit of salt; bring to boil. Work on the veggies while you prepare the noodles following the directions on the package, usually takes 3 minutes or less. Drain and rinse with cold tap water. Set aside.
Heat oil on wok and add ginger and garlic, stir fry on medium heat for some seconds.
Increase heat to high and add all vegetables but coriander, continue to toss and stir fry until vegetables are almost done (careful not to overcook, veggies should be crunchy!).
Add soy sauce, broth, pepper and coriander, stir and then add the noodles.
Keep on tossing and stirring until vegetables are well mixed with noodles. Turn heat off.
Taste it and add more soy sauce or pepper if required. As soy sauce is a bit salty, I didn’t include any salt on the recipe; add some if needed.
To make them a bit spicy, you can add 3-4 drops of sriracha sauce after serving.
Literally! USE it, own it, make it work for you, sweat it!
Now the weather is nice we are all going out, bikers and runner’s season is on again. Today´s topic: How to make the perfect running playlist.
Start your playlist with a song that grows faster… slowly…The Dogs days are over, by Florence and the Machine or Eminem´s Lose Yourself will do the trick. I adore “Lose Yourself” because it mentally prepares me; it makes me feel like am about to enter a kickboxing ring and I’m going to kick some …
Don´t go too fast… Most electronic music goes way faster than we run. For example:Martin Garrix´s Animals; I love the song and it will be perfect for jumping at a rave party or for a spinning class, but not for running.
Beat the wall down: No matter how short or long your runs are, we all usually hit a wall (or several) at some point. Typically, you will know when you hit your first wall because you stop “just enjoying the ride” and look at your watch. I hit my first wall at 18 minutes; therefore, I have one of my favorite songs around that time. Pay attention to your body and discover when you need that specific song to keep you going; good news is: if you hit a wall but continue, you will “beat” the wall down after a few minutes.
Go with your gut. Don´t stick to just one “dream playlist” but get lots of cool music on your Ipod just in case you change your mind on the go. Sometimes you will get more motivation from lyrics than from 140 beats per minute.
So, as I said at the beginning of this post: use it, own it, make it work for you, sweat it… give yourself the freedom to have a little sprint just because the beat got faster.
Don´t misunderstand me, sprinting just because might not be great advice if you are running a marathon but, if you are running for the fun of it: then let it be fun! I don´t see kids getting all stressed up while playing chase; then why should we?? The best runners I´ve ran with will usually loose the pace here or there simply because they wanted to jump on a water puddle… YES, just like kids!
A couple of months ago, I created a running playlist on my YouTube Channel. I put it together for my sister last Christmas and she recons 1st time she used it she kept on running just because the playlist started again, despite of her being in front of her house already. 😀
It lasts 45 minutes and I think the transitions are actually OK. All songs are available on ITunes and the old ones are less than US$1.00. Otherwise, of course, you can always download them somewhere… 😉
Make sure you like the playlist on YouTube so I know it´s worth sharing. I´m working on a new one now 😀
As promised, Im now posting the recipes from day 1 of the “Forgive me” diet experiment.
Breakfast: Mango coconut smoothie.
This is by far one of the best ways I have started a day ever!!! Inspired by Dr. Ozz Mango Peach Lassi and due to the high prices on nectarines in Switzerland (not to mention they didn´t look sweet anyways), I came up with this smoothie:
1 mango, discard skin
Ginger (use a lot, otherwise the smoothie will be too sweet due to the coconut milk)
a bit of pineapple if you have it
Directions: Blend until creamy.
*Dr. Ozz recipe included protein shakes which goes against my “clean eating” diet. His recipe was great inspiration though. (http://www.doctoroz.com/recipes)
I know nothing about diets. I studied nutrition as part of my programme as a fitness professional; but not dieting. The last diet I got into was called the “Anuska´s diet”, I was 9 years old and overweight. I remember been sick on my stomach from eating nothing but onion and water soup for 2 days.
I don´t ever recommend people getting into fast diets that just make you lose weight in order to put it back on a week after; nevertheless, some diets do have a bright side and that´s that they teach you how to eat correctly. After my partner and I spend a weekend in Dublin having burgers, Irish breakfast and, of course, a pint of Guinness; we agreed to go on a strict 3 days healthy diet (as strict as we could! We do enjoy coffee every morning!).
As any human our times will do, first thing I wanted to do was googling for that perfect healthy diet; but, at least from a personal point of view, there´s no such a thing. Detox diets won´t work because your body is smart enough to detox itself. An express diet won´t work either because we weren´t looking for losing a kilo in 3 days just to put it back in 2. So, what should I google for?? And that´s when it hit me: The “forgive me” diet! That´s what we needed, a tailor made 3 days “forgive me body ´cus I have sinned” diet. Not to detox, not to lose weight not a diet per se but an eating regime to let the body know we are sorry for all that unhealthy ingestions while eating out for days.
With a bit of thought and time for research I came out with the perfect diet for ourselves, a mix of clean eating, vegetarian raw recipes and a bit of self-indulgence (only the bit we couldn´t let go). By following these rules you can make yourself your own tailor suited regime:
1. Don´t starve! Just eat lots of the right stuff if you have to, but do not starve.
2. Vegetables and fruits are basically “free tokens” you can use any time during the day. Although if you follow rule #1, you won´t need to have anything between meals.
3. Eat 5 times a day.
4. Drink looots of water.
5. Replace your usual drinks (coffee, black teas, bubbly water) with green tea or cold water with lemon.
6. Have no red meat.
7. Reduce dairy products and carbohydrates to the minimum.
8. Have minimum amounts of sea salt and no sugar.
9. Have no alcoholic beverages and reduce coffee to one a day or none.
10. Sleep at least 8 hours a night.
11. MOST OF ALL: Use as many “natural” products as possible. Vegetables, fruits, whole grains, unprocessed raw food. If you have to cook something, try grilling it or sauté it on a non-sticking pan with no oil.
Shopping list tips:
1. Look for recipes that use the same ingredients so you have no waste at the end, especially if you are going to buy in big packs/quantities.
2. Buy lots of red onion and lemon; it makes every salad taste better. Bell pepper might also do the trick.
3. Mix raw spinach leaves with your lettuce; it makes salads crunchier, makes you feel fuller, it doesn’t mess with the taste and has far more vitamins than having just lettuce.
4. Get whatever fruits are cheaper depending on the season, having bananas instead of apples might give you more sugar but that´s ok… the goal is just to eat healthy.
At the end, I came up with this:
Breakfast: Mango coconut smoothie.
Snack: Strawberries and plain yogurt.
Lunch: Green salad with grilled chicken.
Snack: A handful of carrot sticks and a mandarine.
Dinner: Grilled turkey, brown rice and broccoli.
Breakfast: Banana strawberry smoothie.
Snack: 1 whole-grain bread slice with cheddar cheese.
Lunch: Lettuce and spinach salad with salmon and chickpeas.
Running is the simplest way to improve your cardio and burn a lot of calories (look at professional runners, they have not a gram of fat…). Most magazines say you are only ready to run if you have been doing cardio on an elliptical or stationary bike before; but, didn´t you have a first time on a stationary bike as well??
Many people have asked me the very same question lately: – How do I start running?
To be honest, as with many exercise routines, the best way to start is to give it a try. Don´t feel intimidated, if running were so difficult there wouldn´t be marathons with thousands of people all around the world, every year. Here is my best advise:
Start jogging/walking: Maybe you are looking for that feeling of freedom Forest Gump had while the leg braces broke; but, in order to get you there, we must walk and jog first. For example, if you only have 30 minutes, take the first and last 5 minutes to walk, then do 4 minutes walk/ 1 minute jog for the 20 minutes in between. Once you feel comfortable, increase the jogs to 2 min and decrease the walks to 3. In less than you think you will be able to jog for the whole 30 minutes.
Once you can jog for 30 minutes non stop, the “jump” from jogging to running is as simple as timing yourself and try to be faster. But that´s material for another blog… 😉
Prepare your knees: Whatever you do to your knees now, they will send you an invoice for… sooner or later…
If you don´t want to be part of the thousands of runners with knee pain (like myself), you MUST warm up. Warming up isnt only about elevating body temperature but, most importantly, its about your joints segregating synovial fluid. Think of synovial fluid as a tiny gel mattress that inflates and covers your bones so you have less impact on your joints. My favorite movement I actually learned while doing karate years ago: perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. (Here´s a video that shows the movement in 30 seconds: http://www.youtube.com/watch?v=1ptbP5xTIdw)
Prepare your brain: After a few weeks training you can actually get an “exercise high” from the endorphins released on your blood torrent. That high is what will make people keep coming back and you can even develop a healthy addiction to it… While we wait for that to happen, follow my lead:
If you attend a gym, hit the treadmill at not busy hours (early morning or afternoon seem to be the best) so you are not annoyed by people waiting behind you. If you run outside, find a beautiful path and do take the time to look around and enjoy it. Prepare yourself a cool music playlist: having the right music can make a great difference… even one less minute per kilometer!! And last but not least, if you enjoy partnering up: do it! Find runners clubs near you and go with them; whether you enjoy a chatty “God, this hill!” partner or just want silent competition, running with others increases your chances of not giving up so easily, which is very important when you are starting.
Listen to your body: Some muscle aches and soreness are to be expected (and you should feel proud of it!), it means your workout is working and your muscles are getting stronger. Nevertheless, you should know the difference between sore calves and a bad knee pain! If a pain persists for more than 3 days or if it interferes with daily activities, then it is time to 1. rest and 2. look for professional advice from a physician/orthopedist and a fitness trainer to give you a detailed routine you can follow by yourself without getting injured.
Go shopping: Yeah! Go shopping! 😀
You don’t need fancy equipment to run but a good pair of shoes is essential. Running stores usually have professionals to help you choose the ones for you; just don´t be fooled: the right pair of runners is the one in which you feel more comfortable. Once you have found the right pair of shoes, the smartest thing to do is stick to the brand… even if they don´t have the fanciest styles, you can save lots of money sticking to what suits your body (I´ve learned this from experience, after many new shoes given to charity…)
Enjoy it! While on action, think of the many benefits of running:
With the exception of cross-country skiing, running burns more calories than any other physical activity!
By increasing your heart rate and working the heart muscles your cardiovascular health is greatly improved.
Running can increase HDL levels, which improves overall cholesterol levels in the body.
Your immune system gets a boost through running with an increase in white blood cells; the fighter cells in the body, which can combat the early stages of diseases like diabetes and cancer.
Running also improves bone health. Weight bearing exercises increase bone density and prevent injury and the onset of osteoporosis.
Running improves lung capacity. If you normally find yourself out of breath after a few flights of stairs, you will notice that as you run more, you will be able to take more flights without getting out of breath because your lungs are becoming stronger.
And finally, running can help boost your energy levels. Of course, it makes you healthier and this helps, but running itself gets your blood pumping and this DOES wake you up.
If you have any questions or comments, please do feel free to post here or send me an email at firstname.lastname@example.org
Enjoy the run! 😉
Because the best project you´ll ever work on is you!