Making food from Scratch!

A Story of Progressively Processed Eating Habits
The longer I worked full time, the more responsibilities I started to take on... the more processed food I started eating.  Pasta sauce, canned vegetables instead of fresh, packaged products... FAST FOOD!  I was tired, hurried, and frankly getting a bit lazy...

Since my diagnosis of  Meniere's Disease, I realize that EVERYTHING has tons of sodium! ...and I can't eat it. So I've started to make ALL my food.  Have any of you been to Fresh and Easy Market?  I found some great natural snacks without added sugar/salt/preservatives.  It's so much work, but now that I have to make my food, I'm getting creative and making/freezing things ahead.  Feels like my childhood in Oregon with all the canning and freezing.  Who woulda thought?  I'm right back to my hippie roots.  I'm even composting.. whoa.

A couple tips for going fresh:

Buy fresh chicken and separate/freeze it yourself.  Frozen chicken has added sodium!  Grrrrrr.  I didn't know at first, but my scientist sister-in-law clued me in.

Boil tomatoes, then when the skins "crack" take them out of the water and slip off the skin.  Load tomatoes back into the pot, simmer with olive oil, balsamic vinegar, basil, thyme, and oregano for about 40 min.  Let cool and then freeze in small containers.  Makes a great base for soups, crock pot dishes, or alone as spaghetti sauce.


Cut up potatoes, onions, tomatoes (or use the tomato base from above), garlic, parsnips, and carrots.  Place them on the bottom of the crock pot.  Put frozen chicken on top, then cook for about 4 hours on LOW.  If you try to cook on high, the chicken won't thaw properly and the veggies will be funky.  If you use thawed chicken, your veggies may not be done when the chicken is... I have accidentally left this dish on low for almost 8 hours and it was still tasty :) just a tad dry.  Serve over rice, brown if you have time to make it!


For tasty brown rice - saute the dry rice with seasoned oil (Target, randomly, has a nice selection of infused oils), garlic, and onions.  The rice will retain the flavor better than if you had added it to the water.  A lot of my dishes are served over rice to make them more filling. 


Ok, that's it for now... I'm hungry!  Enjoy your New Year's and eat some healthy food in between the parties :)

XOXO
Andrea

Navigating the Holidays :)

Hi people!  It's been awhile since I've posted and lots has happened.  I've been working on my Meniere's diet, which includes no caffeine (ok, decaf coffee for now) and aiming for around 1000 mg of sodium a day.  Did you know one HALF CUP of Campbell's chicken noodle soup has around 900 mg of sodium?!  Whoa.  Crazy.  It's super hard, but I've lost a bit of weight and am trying to keep on track with it because I can see big improvements already.
Also, BASKETBALL season is going strong.  We just finished a tournament (2nd place trophy) and I'm really ready for some rest. Being a teacher, I get a bit of rest, and even though we have basketball practice, I'll still be s- l-e-e-p-i-n-g as much as possible.  My meds include a diuretic/blood pressure medicine which is a trip because I've always had borderline low blood pressure.  I have to remember to stand up slowly, dammm!  Had a couple close calls, yo.  I'm not trying to pass out in front of my students!

My goal is to get back to my workouts.  Yes, I'm losing weight.  Yes, my clothes are loose... but after running some lines and doing down-ups on Wednesday with my team, I can tell you my fitness is slipping.  I already knew this, but it was reinforced this week: being thinner is NOT my goal in life.  I don't feel great about being a bit smaller, but far less fit.  I'm relieved that my hard fought lessons are still with me :)  I am glad that I care more about being FIT!  

So, holiday eating.  Hmmm.  Everybody has a tip about eating protein before a party, sipping water, keeping your hands busy blah blah blah.  Yes, eat something beforehand.  It's like going to Costco hungry; next thing you know you're double fisting kosher dogs and still asking the sample ladies for seconds.  So yeah, eat something ahead of time.  Other than that, my biggest tips are these:

1. Don't drink your calories!  Wine, vodka soda, or a nice beer here and there and you're good.  Sugary drinks will make you feel like hell and leave you starving.
2. Pick your FAVORITES and eat them.  Leave the rest alone.  You're an adult.  You've probably had wiener wraps, cheese plates and/or jello molds a time or two in your life.  and you already know if you like them.  You don't have to try them again "just in case"
3. Throw it away if you don't like it.  Yup, waste that food, go 'head and do it.
4. Have FUN!  If you overdo it, well, then just pick yourself up again tomorrow and eat some greens.  You'll be on to the next party before ya know it, so you'll never feel like you're missing out :)

One more thing: the holidays can be a time for love and warm fuzzies, or a time to dredge out painful/awkward/difficult memories.  Either way, don't run to your fridge to celebrate/mope or quit exercising all together.  Spend as much time as you can with the ones you love... and who love you back!

Merry Christmas, Feliz Navidad and Happy Hanukkah :)
XOXO
Andrea

Going out in public in my Wonderwoman outfit

On my days off, I like to try on all my outfits :)  Yes, I have a shopping problem... and not enough places to wear my cute clothes.
Just found this dress at a fab thrift store in Oregon last week... perfect with tights, high boots and a little bit of attitude.



yes, it does have a top! cream and red striped

  I'm going to Costco wearing this... is that so wrong?  lol I have a jacket over it, though :)  Hubby is at the Charger/Raider game and from the looks of it, he won't be happy tonight!  So off I go in a cute outfit to entertain myself for the afternoon.
I might just hit up the mall while I'm at it :)  Wish me luck! 

Chinese Laundry boots size 11 = True love!

XOXO
Feeling like Wonderwoman

Cardio + Weights

I was reading my friend Karen's blog yesterday... besides being a funny lady, she's also, amazingly, capable of calling a 2 mile jog a "warm-up"  Hmph.  Anyway, in her blog she talks about meeting with a trainer for a body fat assessment, resulting in a new workout plan that includes WEIGHTS in a big way.

Cardio vs. Weights 
Cardio is great, it's important, and necessary for losing/maintaining your weight.  It's also good for your heart and lungs.  BUT weights (my favorite anyway) make a huge difference in SHAPING and TONING, as well as allowing your body to burn a bit more calories because they add to your muscle mass.
Intro to Weights for Beginners
Here is the basic full body weight program I put my b.ball girls on for about a month in the pre-season this year.  It's short - about 35 min or so - and it prepares your body for a more targeted and demanding program later by building a strength BASE to work from.  If you haven't lifted before, you need to start small and work up.  I'm a big fan of working as many muscle groups at a time in one exercise as you can.  It saves time, keeps your heart rate up, and helps with balance and coordination as well.
Here goes:
3 sets of 8-10 reps on each exercise
Do one set, immediately move on the next exercise without stopping; your heart rate will stay high!  I've grouped the exercises for you.  Do one set of each, keep moving until you've done all three sets of 10, then move on to the next group of exercises.  Make sure you warm up with cardio for at least 10 minutes before you begin any weight program.  With all weights, keep your knees soft (slightly bent), your pelvis tucked under, and your abs tight to protect your lower back.  Don't lock those knees and sway your lower back!

Group #1 
Bicep curls - 3 sets of 10 each arm
Tricep extensions - start with a light weight.  Hold the weight with both hands above your head.  Lower the weight slowly, behind your head, keeping your elbows near your ears.
Lunges - 3 sets of 10, alternating legs

Group #2
Calf Raises - 3 sets of 10 each leg
Abs - 100 reps- lay on your back on a bench, holding the bench next to your head.  Bend your legs and bring knees to chest, lower your feet slowly back to the bench until heels tap the bench.  Do not release the tension in your abs when heels touch the bench.

Group #3
Squat Press with weight.  Watch this clip for instructions on how to do a squat properly.  VERY helpful.  Use a light weight to start and make sure your FORM is correct.  Do NOT let your knees come forward of your toes, try putting a bench behind and sit down/get up a few times to get the feel.  If you lose your balance, the bench will catch you :)  The squat press ends with an overhead press of the bar.  Please watch the instructional video!!!  It doesn't include the overhead press, but is very helpful for form.
http://media.crossfit.com/cf-video/SquatTherapy.wmv  

Group #4
Bench Press - If you can't use the bar (45 lbs), go lighter and use a spotter to help you if possible.  If you don't have a spotter, just use a light weight or a bench machine for safety.  Remember, this is base strength training, you aren't maxing out just yet.
Lat Pull down - this is a machine - it works the muscles that tighten up the dreaded "bra bulge" area on your back. Bonus!

Remember, if you haven't lifted before, use light weight and focus on your form first and foremost.  There's no prize for lifting the most weight. people :)  Unless you're training for the Olympics...

XOXO
Andrea

Meniere's Disease

http://www.menieres-disease.ca/treatment.htm

So if you've read any of my blogs, you may have picked up on the ear/dizzy/vomit thing I throw in there from time to time... I finally got a diagnosis of Meniere's Disease.  It has something to do with fluid in my inner ear, and other boring details.  I'm supposed to eat low low sodium food (bleh), no caffeine, limited alcohol, and a diuretic pill.  I'm like the old people eating low salt and taking meds for their blood pressure!  I think I'm on the same pill as my father-in-law.  Way to make me feel old, thx. 

On one hand, I'm happy to have a diagnosis of something that can be manageable and isn't gonna kill me.
On the other hand, I haven't managed it yet, and sodium-free food is gross.  I love coffee soooo much, and I don't know how I'm going to find another hobby I love as much as eating good food and the caffeinated/alcoholic beverages that go along with them. That's hard.  I used to restrict my diet to an unhealthy level, and I don't want to fall back into that pattern.
It used to be my weird obsession with food restriction... but now it might save me?  Strange... I have to get used to this.  and the disgusting food.
Anyway... that's the update.  I'd love to hear from anyone who has dealt with Meniere's or has any insights\
XOXO
Andrea