Girls Weekend

This past weekend, my mama and I took advantage of the gorgeous April weather and awesome spring travel deals by getting out of dodge for a ladies weekend.  

It was filled with long walks, lots of wine, sporadic mini-workouts, plenty of delicious food, and some classic goober hanging out.

Example:
Me: [as I climb into the car at the start of our road trip]  Mama, you're my BFF.
Mama:  Biz, you're my BFD.
Me: ...
Mama:  Best... Friend... Daughter...?!

That, ladies and gents, is how our weekend began.

We had a great time, and since we're both trying to get healthier, it was a very interesting challenge for us.  We tried our best to follow our pre-determined mission:  How to balance having fun on vacation while still being responsible about your health.  

All in all, I can confidently say that our weekend combo of health and fun was a raging success...






...despite the fact that we made a pit stop at a potato chip factory not two hours after heading out of town.

It was Route 11!  Any native Virginian could tell you that you can't just bypass a Route 11 factory sign.

My mama and I came up with a list of fun ways to keep health a priority when you're on vacation, and I have compiled them here for your pleasure (and hopefully for some healthy future vacation inspiration - or as I like to call it, future vacayspiration).


So without further ado, Mama T & Bizzy B present...

The Queen & Bizzy Bees' Guide to 

Having Healthy Fun on Vacay:

#1 - B.Y.O.S. (Bring Your Own Snacks).  We stuffed a big cooler to the gills with fresh fruit, Greek yogurt, bottled water, Vita Coco, tomatillo salsa (zero points!!), seltzer, and more.  In addition, we brought some veggie crisps and multigrain tortilla chips.  It was great to have healthy options while we were on the road, and once we were in the hotel room we moved the perishables to the minibar - voila! - healthy (and cold!) snack options all weekend long!

Yes, that is 3 buck chuck.  My mum and I keep it classy.

#2 - Take the stairs.  I know that this is not always an option, but if your room is on the second or third floor of your hotel, use the stairwell instead of the elevator.  It's a super easy way to get some extra cardio in without having to go crazily out of your way.  Our room was on the second floor, and we promised each other when we arrived that we would not use the elevator for our entire stay - and we didn't!  And wouldn't you know it, we consistently arrived on our desired floor at the same time as those who took the elevator.  More than once, as my mama and I skipped out of the stairwell, we heard our elevator counterparts remark: "Oh, darnit, we should've taken the stairs."  Let's replace those "we shoulds" with "we dos!"

#3 - Walk it out.  You all probably know by now that I'm a big proponent of walking for fitness.  One of the great things about being on vacation in a new place is that there is so much to explore!  Which means there are plenty of opportunities to walk around!  Our hotel had plenty of foot paths and trails surrounding it, and we took full advantage.  Like good little walker bees, we brought our pedometers and had a great time watching our steps add up as we explored our surroundings.  So make sure you pack a pair of walking shoes or sneaks, grab your pedometer (or your pedometer app), and make like Dora!

(Source)

#4 - Your Hotel Room = Mini Gym.  My mama and I would start each day off by doing a quick under-10-minute ab workout, and a series of stretches.  Hotel rooms aren't the most spacious of places, but there is usually enough to stretch out and get your muscles warmed up for the day.  I definitely recommend making a habit of doing it before you head down to that breakfast buffet.  It was amazing how good we felt after starting off our days with little strength training routines!

Work it out!

#5 - It's okay to indulge every once in a while.  After all, you're on vacation!  Though I'm not suggesting that means we should all throw caution to the wind and take a bath in a giant tub filled with macaroni and cheese (though let's be honest - it would be awesome), vacation is about stepping away from the norm and having fun doing it, isn't it!?  We don't always have to deprive ourselves.  So, for example, when the lobster mashed potatoes were calling our name at our restaurant on Friday night, we ordered them (to share).  I think I've dreamed about them every night since.  Totally worth it.

Whoops, forgot to take a pic of the lobster mash.  But this is the place.  Isn't my mama the cutest?

So there you have it - just how my mama and I were able to have an indulgent weekend full of lobster mash, potato chip factories, wine, and the like, while still eating (mostly) healthy, staying active, and feeling good all the while!

Since vacation season is fast approaching, I encourage you all to brainstorm your own tips and strategies for how to balance fun and healthiness while out of town.  Both are possible and work wonderfully well together!!  It goes without saying that when you're on vacation, sticking to your typical health regiment is more difficult.  But what is wonderful about this type of challenge is that it offers you the opportunity to get creative- to find new ways to have fun while still being good to your body and mind.

Queen Bee & Bizzy Bee

Especially when you get to stop at a potato chip factory along the way.


~~~~~~~~


If you want to read a bit more on how other health-focused peeps handle being on the road, here are some great links:

• 5 Tips for Eating Healthy While Traveling 
• Hungry Girl's 2012 Travel Survival Guide!

Monday Afternoon Links ~ 4.16.12

Here are the links that have my mind and body buzzing this week:

5 Places to Find Cute, Cheap Workout Clothes
Sure, Lululemon is nice for the occasional splurge, but for the rest of us - these places kick butt.  I'd also recommend checking out Amazon - they have tons of stuff and many items qualify for Prime, if you have it.

5 Tips for Eating Healthy While Traveling (That You Haven't Heard Before)
Staying healthy while away from the routine of the day-to-day can be tough, but these tips seem like really great suggestions.

5 Tips for Running with the Mind of Meditation
Applying mindfulness techniques to an intense cardio workout - such an amazing idea!  Love this.

50 Things to Love About Life That Are Free
Tiny Buddha is one of my favorite go-to sites for inspiration.  Whether or not you practice Buddhism (I personally consider myself to be a Christian who draws additional inspiration from Buddhist thoughts and ideas), these posts are enlightening, personal, and most importantly, completely inspiring.

Alcohol 'Sharpens Men's Minds' Claim Scientists
The benefits of (moderate) beer drinking continue!

Comparison is the Thief of Joy:  Thoughts on Social Media
A very honest and interesting look into the negative effects that Facebook and other venues like it can have on our self esteem and morale.

Leaning Out for Summer
Some excellent general tips on how to get your body and mind in tip-top shape for the warmer months.

Low-Fat Diet and Exercise Trump Food Fads and Supplements for Weight Loss: Study
And there you have it, folks.  If we want to lose weight, we gotta do it the old-fashioned way.

No Act of Kindness is Too Small
Another excellent Tiny Buddha post.

Zumba:  What to Expect at Your First Class
A neat primer on zumba classes.  Since my experience with zumba is solely based on the xbox game, this was very helpful.  Does anyone want to go to an actual class with me?

Musical Monday #2 - The Starship Edition

And we're back with week two!  

Here are the jams that are keeping my legs pumping and my mind occupied in the gym this week:

Winner of the Week:

Starships - Nicki Minaj

The beat is fun, the song is catchy, and there is a club-style section directly after the chorus that gives me a burst of renewed energy every time.  Good for any cardio machine.

Contenders:

Mercy - Kanye West (feat. Big Sean, Pusha T, 2 Chainz)

WARNING: Language.  The song has a steady beat that works very well with the elliptical.  Kanye West's part comes in just in time to really give me the push I need to keep going in my workout.

What Makes You Beautiful - One Direction

I don't know what it is about sugary bubblegum pop, but it sure is energizing.  I was grooving along to this on the elliptical last week and it kept me alert and pumping.

Somebody That I Used to Know - Gotye

It's definitely a slower jam.  But it works surprisingly well for a cool-down on any cardio machine.  Plus, the beat is rhythmic and the chorus picks up to a decent energy level, so it will keep your mind occupied.

Turn Up the Music - Chris Brown

This jam is a great cardio-bumper.  High energy, fast beat, catchy tune.  Good especially for the treadmill and elliptical.

Smoking = Shark Attacks

So we all know that smoking is bad for you, but did you know that THIS could happen?

Okay, so maybe smoking doesn't lead to shark attacks.  Maybe, just maybe, I saw a comic about sharks that had a somewhat relevant note regarding health and decided it belonged on this blog.  I'm a sucker for sharks.  What can I say?

I'm not here to give you a diatribe about smoking - more likely than not, if you're a smoker, you already know the dangers!  But I for one am staying away from cigarettes because, among other reasons,  I don't want to get gobbled up by Jaws.      

Seriously, though - can you imagine how much healthier our lifestyles would be if we were at risk of being attacked by a shark every time we did something detrimental to our bodies?  

Glug, glug, beer - CHOMP!

"I'd rather sit on the couch than go to the gym today" - CHOMP!

Nom, nom, mac & cheese - CHOMP!

"A whole package of bacon to myself?  Don't mind if I do!" - CHOMP!

Slurp, slurp, ice cream sundae - CHOMP!

Could it be that sharks have the potential to be a healthy lifestyle's most convincing advocate?!  

I like it.  I like it a lot.

Have a great weekend, everyone!  See you on Monday.

Check out more of Mr. Lovenstein's Left+Right comic strip here.  

Spaghetti Squash Silliness

On Tuesday night, I got together with two of my closest friends, Blair and Kerry, for a night of catch-up and yummy eats, all while partaking in some good old fashioned healthifying (as far as I'm concerned, this is a real word now).

Cuties - and I'm apparently a giant now?

Like many of my friends, Blair and Kerry have been very health-oriented for as long as I've known them.  Blair is a rock star at working out and eating healthy, and Kerry is a physical therapist, so it comes with the territory that she is in terrific shape and eats well.  Not to mention they are both hilarious and two of the nicest people you will ever meet.

We headed off to the grocery store to pick out stuff to make a healthy meal, and decided on the following:

• White Wine Spritzers with Fresh Mango
• Spaghetti Squash with Tomato & Meat Sauce 
• Asparagus, Tomato & Feta Salad (a concoction courtesy of Kerry's mom)  

We started our initial food prep (getting the squashes ready and putting them in the oven), then headed off on a leisurely two mile walk (approx 3800 steps according to my pedometer) around the neighborhoods of Georgetown.  The walk was easy-going and took about 40 minutes - such an easy and fun way to hit almost half of our 10k steps for the day!

We returned and the food prep began in earnest.

With the wine spritzers in hand, of course.  Cooking is always more fun when you have a wine spritzer in hand.

The meal was ridiculously good.  On almost every healthy food blog I follow, they rave about the idea of using spaghetti squash in place of regular pasta to eliminate unnecessary carbs and sugars and to in their place fit in another serving (or two, or three!) of veggies.  I had been jonesing to finally try it, and I am so glad we did - though the texture is nothing like pasta (it's crunchy!), the stringy quality is very similar to spaghetti noodles, and when covered in sauce, it's a fun, revamped version of the classic meal.  YUM!

The finished product, sans spritzer.

Without further ado, here is our Tuesday night menu:

White Wine Spritzers with Fresh Mango  

Printable recipe
1 glass = 0 WW points+

Inspired by this recipe from LaaLoosh.

Ingredients:

1 cup dry white wine

4 cups flavored seltzer water

Fresh mango (peeled,  cored and cubed)

Ice cubes

We divvied out the wine and flavored seltzer water (in our case, we used grapefruit flavored Perrier) among three wine glasses, dropped in 5-6 pieces of mango into each glass, and then added the ice cubes last.  Light, refreshing, and very reminiscent of white sangria.  I think I'll be pulling this one out over and over again this summer.  Feel free to use a different flavor seltzer water if grapefruit isn't your thing.

Spaghetti Squash with Tomato & Meat Sauce

Printable recipe 
2 cups squash + a little more than 1/2 cup of sauce (with meat) = 4 WW points+ 
If you use olive oil to brown the meat, add 1 WW point+

Ingredients:

2 spaghetti squashes (each slightly smaller than a football)

1 jar Classico Fire-Roasted Tomato & Garlic Sauce

1 lb 93% lean ground turkey

Olive oil or cooking spray

1.  Preheat the oven to 375°F
2.  Cut the spaghetti squashes in half, length-wise

Yes, Kerry.  Just like that.

3.  Scoop out the seeds

Scoop Scoop!

4.  Brush the halves with olive oil (or cooking spray)
5.  Fill a baking dish with an inch of water, and place the halves pulp-side-up in the dish
6.  Bake the squashes for one hour
7.  Remove the squashes from the oven, and use a fork to shred the pulp

 (it should have the consistency of spaghetti)

8.  Put the shredded squash in a bowl, serve hot!

Blair is ready for spaghetti!

Meanwhile, for the sauce: 
1.  Drizzle some olive oil or cooking spray in a skillet
2.  Add the ground turkey to the skillet, brown it
3.  Add the pasta sauce, stir until well combined and heated
4.  Serve over the shredded squash, as you would normal spaghetti sauce!

Asparagus, Tomato & Feta Salad

Printable recipe

(1 cup = 2 WW points+ - and only if you're liberal with your feta intake)

Ingredients:

1 bunch fresh asparagus
1 cluster of tomatoes on the vine
4 Tbsp reduced fat feta cheese (we used Athenos)

1.  Use hands to break off the tough ends of the asparagus stalks
2.  Cut asparagus in half, put in large pot and boil for 10 minutes
3.  Chop up tomatoes into large chunks, put into a large bowl
4.  Add the hot asparagus to the bowl
4.  Add the feta cheese
5.  Stir to combine
6.  Serve warm!

This is a real rock star meal - and it's super low in WW points+.  My entire meal (and I was stuffed!) only cost me 10 WW points+ (and only because I got second helpings of the spaghetti squash/sauce). 

A win-win all around.  I hope you enjoy it as much Blair, Kerry and I did! 

Desiderata

source

I've mentioned before that I want this blog to be as much about mental health as it is about physical health.  I think a good way to jump-start that aspect of this endeavor is to share with you one of my favorite poems.  I keep it hanging on my wall at work, and whenever I get stressed, downtrodden, or generally unhappy, I re-read it and find peace.

It is a 1927 American prose poem that became widely known after a Baltimore rector used it in a series of devotional materials in the 1960s.  It has since snowballed in popularity, and thanks to that rector (Baltimore has given me some truly wonderful gifts, huh?), it is available for us to reflect on today (source).

Here it is.  I hope it inspires you as much as it has inspired me:

Desiderata

Max Ehrmann

Go placidly amid the noise and the haste,
and remember what peace there may be in silence.

As far as possible, without surrender,
be on good terms with all persons.
Speak your truth quietly and clearly;
and listen to others,
even to the dull and the ignorant;
they too have their story.
Avoid loud and aggressive persons;
they are vexatious to the spirit.

If you compare yourself with others,
you may become vain or bitter,
for always there will be greater and lesser persons than yourself.
Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs,
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals,
and everywhere life is full of heroism.
Be yourself. Especially do not feign affection.
Neither be cynical about love,
for in the face of all aridity and disenchantment,
it is as perennial as the grass.

Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with dark imaginings.
Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline,
be gentle with yourself.
You are a child of the universe
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.

Therefore be at peace with God,
whatever you conceive Him to be.
And whatever your labors and aspirations,
in the noisy confusion of life,
keep peace in your soul. 

With all its sham, drudgery, and broken dreams,
it is still a beautiful world. 

Be cheerful. Strive to be happy. 

(source)

Ahhh, I feel better already.  Do you?  

I definitely recommend printing this out and putting it somewhere where you can refer to it whenever times get tough, or just when you need a burst of inspiration.  

Keep an eye out for inspirational quotes that speak to you.  It is a wonder how much a good mantra can improve your morale and center you, and Desiderata is a great starting point for finding one that works for you. 

Buffalo Wing Hummus

I truly believe that buffalo sauce can make any food better.

Yes.

So it should come as no surprise, then, that one of my all-time favorite foods is buffalo wings.  They remind me of fun things that I love - watching football, hanging with great friends and family, drinking beer.  It has, therefore, been heartbreaking trying to curb my intake with my new healthy lifestyle.

If only this were covered in buffalo sauce.

I mean - of course buffalo sauce is good - it's basically just hot sauce and melted butter.  What is there not to like about that combo?

Unfortunately, butter isn't what the doctor ordered when it comes to living a healthy lifestyle.  So I knew I had a new mission - I needed to find some new ways to still incorporate buffalo flavoring into my life without going crazy with the calories and cholesterol.

My dear, supportive, wonderful mother has been a huge cheerleader for me and my new health revamp.  To keep me alert and creative, she asked me to bring a healthy appetizer to our family's Easter dinner this past Sunday.  I eagerly agreed, knowing that if I could find a winner that is both healthy AND delicious, it could be a go-to for future family events (or, let's be honest - a go-to for just me, sitting on the floor alone with my cats in the corner of my apartment).

I perused recipes and finally came across one that tickled my fancy - Slender Kitchen's Buffalo Wing Hummus.

Wow.
Wow.
Wow.  

This stuff is GOOD.

It was incredibly easy to make (you throw everything into a food processor and blend, blend, blend), the ingredients are easy to find at any grocery store, and there is no butter of which to speak!  1/4 cup of the stuff will only reign you in 2 WW Points+ (if you choose to eat it with carrot sticks, celery, or a spoon, that is - and this stuff is so good that you may just want to).

The most interesting ingredient in this that I was generally unfamiliar with before making this recipe is Tahini.  It's a sesame paste with the consistency of oil/dijon mustard and it is awesome.  Many of you may already be familiar with it, since it is an essential hummus ingredient.  I found a jar of it at my local Giant in the foreign foods aisle (I believe it was with the Mexican cuisine, to be exact - which is funny since it has a Mediterranean label).  Once you open the jar and use some in the hummus, you can seal it up and from what I understand, it basically stays good in your fridge forever.  Which is a good thing, because that means it'll be around for plenty of future batches of buffalo wing hummus.  Yum. 

paired with carrot sticks & pita chips and getting devoured - fast.

My only recommendation for a change to this recipe would be adding a bit more hot sauce (or perhaps even cayenne pepper) if you like it to be extra spicy (neither addition adds any WW points+) .

Head on over to Slender Kitchen's website, check out this amazing recipe, whip up a batch, and celebrate all things buffalo flavored with me.  On the floor of your apartment.  Alone.  With your cats.

Just me?  Okay. 

Buffalo Wing Hummus Recipe!

Monday Afternoon Links ~ 4.9.12

Here are the health links that have my mind and body buzzing this week:

10 Overrated Health Foods
Some literal food for thought.  I don't agree with everything she says, but it's great to have a devil's advocate every once in a while.

25 Photo-Illustrated Reminders to Help You Find Happiness
Marc and Angel Hack Life has the most amazing list posts.  This is one of them.  The photos look like something that belongs on an "inspirational" board on Pinterest.

28 Ways to Boost Energy Instantly
Learn how to tackle the afternoon slump organically.

50 Ways to Nurture Your Happiness
Another Marc and Angel Hack Life post.  Very inspiring.

Find a "Comfort Food" for Your Mind
A brilliant take on how to beat the blues.  My current "comfort food" has to be re-runs of The Simpsons or How I Met Your Mother.

Focus On: Weight Watchers
A 101 guide to the program that is helping me change my lifestyle.

The Hunger Games Guide to Survival
A creative post on a very topical subject.  I love me some HG !

Tippy Toe Diet's Top Ten Favorite Quotes
Some inspiration for my workouts this week.

Workout Mistakes Most Women Make
Enlightening.  I have a ways to go.

source

Find all of the links mentioned in posts here (also permanently linked as a tab at the top of the site).

Musical Monday #1 - The "Luv" Edition

Welcome to your first edition of Musical Mondays.

In these posts, I will highlight five songs that are currently pushing me to work hard at my fitness goals.  Workouts are infinitely easier with some great beats to bop to, so let's get down to business!

Winner of the Week:  

Give Me All Your Luvin' - Madonna (featuring Nicki Minaj & M.I.A.)

Oh deary me, I cannot get enough of this song.  I sometimes listen to it 3-4 times in a row while I'm on the elliptical.  It's very easy to move to its beat, and it has interesting parts (read: Nicki & M.I.A.'s cameos) that keep you jazzed and alert throughout the entire song.  A really fun jam.

The Contenders:

Dance (A$$) - Big Sean

WARNING:  I am providing the "cleaned up version," but the original has strong language/material.  The chorus is repetitive and has a strong beat.  It's made for a hard elliptical workout or a decent running pace on the treadmill.  The spontaneity of the different sections of the song keep my attention from diverting, and the song itself is just ridiculous.

Sexy and I Know It - LMFAO

"Girl look at that body... I work out!"  Nothing like a song to narrate my cardio to keep my spirits high and my legs pumping.  Good for any cardio machine.  It's a funny song with a good beat.  

Feel So Close (Radio Edit) - Calvin Harris

Made for jamming out in the club, but great for jamming out on your cardio machine of choice, as well.  The beat I feel is more suited to the treadmill or bike than the elliptical, but it's strong and a good listen.

Boyfriend - Justin Bieber

Excuse me, Bizzy, but a Bieber song??  Yes.  Because it's amazing.  It's a slower jam, so this song is perfect for a cool-down on the treadmill or elliptical.  

You can access the complete list of songs posted on the blog here (it's also accessible via the tab at the top of the blog).

Beer: The Cause of, and Solution to, All of Life's Problems

I have a confession: I love beer.

I love it despite the fact that it's basically punching my healthy eating habits in the face. It's full of carbs. It's full of calories. In excess, it drop kicks your liver and does a queasy number on your stomach. One non-light pilsner of the delightful libation can rack up quickly, with 150+ calories and 8g+ carbs per 12 ounces. And since the light options are at times lacking and flavorless, what is a beer-lovin girl to do? I've compiled below some tips on how to enjoy beer without going overbeered- er, overboard.


The Beer Loving Girl's Guide to... well, Loving Beer

#1: Take everything in moderation (a theme you will see come up again and again on this blog). You know that saying "too much of a good thing" ? Let's apply it here. It's tough to drink just one (especially since that initial glass relaxes you and makes the idea of another that much more enticing). But I have started to set limits before I enter drinking situations, and be sure to tell Michael my goal limit as well. I not only am watching out for myself (because let's face it, your number one coach has to be yourself), but I find support in friends and family - which can be a key factor in keeping you away from more beer than is truly optimal.

#2: Discover "kinder" alternatives to the heavy beers (or have one heavy beer and a couple of these light ones).

• Michelob Ultra (95 calories, 2.6g carbs, 3 WW Points+). Probably my favorite of the uber-light beers. A safe, refreshing beer that doesn't sacrifice much in the taste department (aka: it doesn't taste like beer-flavored water).
  
• MGD 64 (64 calories, 2.4g carbs, 2 WW Points+). I gotta be honest, I have a difficult time enjoying Miller - I just don't get along with the taste for whatever reason. But this is an EPIC light beer for all of you Miller fans out there!
  
• Budweiser Select 55 (55 calories, 1.9g carbs, 2 WW Points+). It tastes like a diet beer, pure and simple. But it is awesome for kicking back a couple with friends at a BBQ (which is how I first sampled it last weekend). My guy friends that tried it had to stifle their gag reflex (an exaggeration in my opinion :) ), but my girl friends were over the moon about it. Go figure. If I want to have a couple beers in a social gathering situation, this will be my go-to.

#3: Realize that there are health benefits to a glass of the good stuff every day (yes, every day!). One glass a day for women, two glasses a day for men. Among other things, it raises good cholesterol (HDL) levels, it contains healthy vitamins & minerals, and promotes kidney health! Some awesome links that tell more here:

• 4 Reason to Reach for a Beer (Shape Magazine, December 2011)
  
• Tap Into Beer's Health Benefits (Everyday Health, March 2011)
  
• Beer's Health Benefits, Consumed in Moderation, May Be Similar to Those of Wine (Huffington Post, November 2011)
  

Weight Watchers has put together an excellent "Cheat Sheet" on beer drinking, and I refer to it often when I know I will be in a situation where beer drinking may occur. It's a great overview on the pluses and minuses of beer drinking, and gives some great tips on beers to enjoy and beers to avoid.

It's also important to keep in mind that drinking beer in excess is not healthy, and that is not what I am trying to promote here. But it's important for me to be realistic - there are going to be days that I will drink more than the one recommended serving for my health, and I have to be aware of that fact. I am in no way promoting alcoholism with this post, or saying that you need to drink more than one or two (or any, for that matter!) in a social gathering to have a good time. This is just the way that I have come to terms with how to love beer without being excessive in consumption of calories and carbs. Like I said above, everything in moderation makes for a happy and healthy Bizzy.

All beer nutrition information referenced in this entry can be found here. I've bookmarked it and refer to it on occasion - being knowledgeable about this type of thing is extremely helpful. I feel much more comfortable when I know exactly what I am putting into my body. If you're a beer drinker like me, I recommend you bookmark it too!

Have a GREAT weekend, and a Happy Easter!  See you on Monday!

MM & BB Yoga It Up

Peeps, I made a big step in my fitness goals last night (and no, it was not related to my pedometer).  I attended a yoga class put together by LivingSocial with my darling health-guru future sis-in-law, Margo.  It was intense, it was comprehensive, and they gave us free wine at the end.  Always a plus to any workout.

The class was held in LivingSocial's new downtown space.  They brought in an awesome instructor from Yoga District named Cara and over the course of an hour, we stretched, we posed, we relaxed, we struggled, we sweated.

I was beyond nervous to do this, guys.  For one thing, I am terribly inflexible.  Do you all remember the v-sit in elementary school?  I do.  It basically scarred me for life.

For another, if your impression of yoga is anything like mine (and this is coming from a girl that has definitely participated in yoga classes before - even if... well... it hasn't been for a few years), you're constantly assuming that you'll need to be able to stand on your head like this within 15 minutes of the class starting:

(source)

But luckily for me and the rest of the inflexible populace, that is not entirely what yoga is about.  As our instructor, Cara, explained to us, yoga is about approaching the divine inner light within your heart.  It's about coordinating your movements with your breath, and becoming one with the process.  Cara was constantly reminding us that if we were uncomfortable with a position, we could remain in one that worked better for our bodies.  It was very reassuring for a novice like me.  I was blown away by how receptive and accommodating yoga can be, while still challenging your mind and body deeply.  

Despite the fact that I was sweating my butt off and practically every muscle (including ones I didn't know I had) was shouting at me by the end of it, I felt at peace.  The combination of mental relaxation and physical exertion was in perfect balance.       

If you live in the DC area and are interested in pursuing yoga, you should 100% check out Yoga District.  They have five different locations and offer classes on a donation basis ($10/class).  Their classes are affordable, they offer tons of options for all skill levels, and the center works on a volunteer non-profit mission basis.  It's a super cool way to get in touch with your inner light!

I know I'll be heading back.  Let me know if you'd like to join me!

Walk It Out

It’s National Walking Day - which is a perfect segue into my first fitness-related posting!  

Walking is one of the easiest ways to keep your heart happy and your body moving, and today I’m going to give you some tips on how to turn something you have to do anyway into a legit commitment to a healthier body.

Before I dig in, the current recommended guidelines for the daily # of steps are:

• 6,000 for health and body maintenance
• 10,000+ for weight loss and optimal health (and to be truly “active”)

Here are my favorite walking tips:

#1:  Pedometer, baby.  The first step (ha, pun completely intended) in becoming aware of my walking activity was to get something to record how many steps I’m taking on a daily basis.  Reality check - 10,000 steps is HARD to attain - a fact I did not realize until I acquired a pedometer.  This is the one I currently use, and it’s a great product.  I have been very satisfied with it so far - before using it for the first time, there's a setup process that is essential to tracking a more accurate reading, so don’t skip it! It will ask you to measure your stride, which you can find out how to do here.  If you don’t want to shell out the bucks for a pedometer just yet, consider downloading this free app, which uses GPS technology to count your steps. It was my go-to before I buckled down and got an independent pedometer.

#2:  Take the long way.  There’s a copier three feet away from my desk, and another one about 40 feet down the hall.  Guess which one I use? The same applies for where I park (the farther from the door the better), which Metro station I use (if I need to switch lines and know that the line I'm transferring to is walkable, off I go!), and which walking routes I take on strolls and errands.
#3:  Bring distractions.  Grab your iPod before you head out the door.  I used to love jamming out to tunes, but lately it’s been audiobooks for me.  I love audiobooks.  I subscribe to Audible, an Amazon service that lets you download audiobooks directly to your iPhone (or iPod or Droid or Kindle).  Time flies fast on otherwise mundane walks when someone is telling you a captivating story the whole way!
#4:  Lunchtime = crunch time.  I keep a change of clothes and a pair of sneaks at work.  On beautiful days (of which there have been many in the District lately), I don my workout gear (usually a tee and cropped sweatpants), hook up my current audiobook (right now it’s Christine by Stephen King - I have creepy tastes, apparently) and head off to explore my city during my lunch hour.  My favorite route lately is just under three miles round trip and takes me all the way down the National Mall to the Washington Monument and back.  I'm aware that not all of you work in the DC area, so this option may not be available to you. But strolling down the streets and sidewalks surrounding your office or neighborhood works just as well - especially if you adhere to my #3 suggestion.
#5:  Keep track.  I log how many steps I'm taking a day.  Remember - 6,000 is the minimum and a great start, but 10,000 is optimal.  I keep track of mine with my Activity Tracker via Weight Watchers, but there are tons of options out there for non-WW subscribers. You can enter it into your own Excel or Google Docs spreadsheet or use one of these nifty logs provided for this very purpose: AHA's Tracker and About.com's List of Top 8 Pedometer Walking Programs.


Here's a few more cool links to check out (both have been referred to above):

• About.com’s Walking Guide gives awesome daily guidance on how to add some more spring into your step.  There’s even an option to sign up for daily emails that give awesome and incredibly helpful tips (check it out in the upper right corner).  It’s made a huge difference for me so far and I hope it will for you too!  
• The American Heart Association’s “Start Walking Now” program is great. Register to receive tips, ideas, and incentives to get you on your feet. AHA is the creator of National Walking Day, too!

It truly is amazing how much walking can improve your heart, health, and mind.  I look forward to my lunchtime walks every day, and it has made such a difference in my afternoon demeanor, my overall daily morale, and my self confidence. Not to mention it's helping me get in shape!

I invite you to pledge to take a 30 minute walk with me today to celebrate National Walking Day. Walking for fitness doesn't need to be a chore, and hopefully with the tips I've laid out, you will be able to find a routine that works for you! It’s an easy and surefire way to be good to your body. Let's get going!

Crab Cake Recipe

I am married to a Baltimore Boy.

A Charm City Charmer.

A B'more Beau.

A Maryland Man.

Baltimore Boys love certain things, including:

• The Baltimore Ravens

• The Wire

• National Bohemian beer (Natty Boh to the locals)

• The Inner Harbor

• The Baltimore Orioles

• The National Aquarium

• Crab Cakes ("Crab cakes and football, that's what Maryland DOES!")

Michael (or Bracks, as he's known to most of world) has been a great sport so far during my quest to discover the perfect balance between a fun and healthy life. I decided it was high-time to find something I could make that would be right up his alley. Bracks, like all good Baltimore Boys, loves crab cakes. So I was beyond delighted to find an awesome recipe via Pinterest for crab cakes that are meaty, spicy, and altogether delicious.  Oh, and two of them are only 3 WW Points+.  Total.  Ridiculous, I know.  

Before giving you the link on how to make these bad boys, I have a few suggestions to perfect what is already a great recipe:

#1:  The red-pepper-chipotle sauce is delicious but verrrry spicy.  Use sparingly, and serve on the side.  Don’t drizzle on top as recommended in the recipe.
#2:  Add a tablespoon of Old Bay to the crab mixture before cooking.  Though the crab cakes were still good without it, I think the Old Bay is just what is needed to take these patties to the top - and without adding any WW Points+, either!

#3: Pick some nice veggie sides. I served ours with: 

• Fresh corn on the cob - I just shucked the corn right into the trashcan, wrapped them in a damp paper towel, and microwaved them for five minutes.  If I’d had more time, I would’ve grilled them outside, but it was cold and I was in a hurry (2 WW Points+ without butter/spread).

• Asparagus - I broke off the tough ends with my hands (they naturally break off where the tough part stops), sprayed them lightly with olive oil cooking spray, and lightly salted them. Then, I broiled them for about 10 minutes (0 WW Points+)!

So without further ado, here is 

the crab cake recipe!

I promise you - the last thing you will be after chowing down this meal is crabby.

Printable recipe

Bizzy's Breakfast Smoothie

I am absolutely in love with my daily breakfast smoothies.

They are 0 WW points and keep me full and energized until lunchtime. I kicked it up a notch by buying the Cuisinart smoothie maker, which is small, compact, easy to clean, and takes up very little room in our very little apartment. Plus, I can make the smoothies directly into my to-go cup, which eliminates the hassle of having to clean multiple items every time I want a glass of this deliciousness.
The great thing about this smoothie is that the ingredients can be changed to fit your fancy. I like putting in a lot of spinach because it doesn't change the texture or the taste, but gives you a real jump start on your nutrition for the day. Just check out the nutrition facts: it has tons of vitamins, minerals, protein, and fiber, just to name a few. In short, it's a superfood way to start off my super day!

Here is how I assemble mine, in this order (but like I said, you can mix and match to fit your taste preferences):

• one banana, peeled, and broken up into 3-4 smaller pieces
  
• 1 cup frozen strawberries
  
• 1/2 cup frozen blueberries
  
• approx. half a cup of water (I just get it straight from the tap to get my fluoride fix)
  
• as much raw spinach as I can cram into the top

I throw all of that into my to-go cup, attach the blade, and blend, blend, blend!

Once it's to the consistency I prefer (which is basically liquid - no chunks), I gulp it down and am ready to start my day. The best part? This delicious drink packs a whopping 6 servings of fruits and vegetables - and since you're supposed to get at the minimum 5 servings a day, I'm off to a pretty kickass start from the get-go! (FYI - a 'serving' is 1/2 cup of fruits and veggies, or 1 cup of leafy greens - thank you, WW)
I recently ordered Amazing Grass All Natural Drink Powder to pack an even better nutritious punch into my morning, on Joy the Baker's recommendation. It just arrived, so I added a tablespoon to my breakfast smoothie this morning (to be specific, I added it after the fruit but before the spinach and water). I feel energized and alert already, which is awesome. There is definitely a subtle "grassy" taste, but I don't mind it at all since the fruit tastes dominate, and whenever I do taste the green powder, I am reminded that I am making nutritious decisions to start my day, and it makes me feel happy and empowered. True story. Plus, just LOOK at the nutritional value of this guy.

I highly recommend giving this smoothie a try.  The amount of calories and carbs may seem a bit off-putting at first, but it's all natural and all good for you.

Printable recipe

Nutrition facts (with the Amazing Grass Green Superfood):

• 272 calories
  
• 1g fat
  
• 65g of carbs
  
• 1 WW points+

Nutrition facts (without the Amazing Grass Green Superfood):

• 242 calories
  
• 0g fat
  
• 61g of carbs
  
• 0 WW points+