Sunday! Sunday! Sunday!

10:06 AM Remy Maguire - Manifest the Best 0 Comments

Back home in Portland and the football continues:) We flew in late last night and were warmly welcomed by our friend and neighbor at the airport. As usual the kitties were thrilled to see us and had lots to tell us about their week home alone - meow, meow, meeeeoooow!

If you're sick and tired of Thanksgiving leftovers (impossible, right) I've got another great recipe to share. I actually came across this while traveling through the Houston airport - and I'm making it today. It's surprisingly simple although requires a good, long, cooking time. If you keep the toppings to a minimum this is a super, healthy, low-fat dish. Yum.

(The recipe serves 8 but I'm cutting it in half to have enough for one dinner and some left-over to share. Besides, I don't have a pot to fit it anymore! The beans should be soaked over night and then simmered on the stove top or in a crock pot for 5 hours. For the sake of time, you can use canned beans but you'll have to cook the chicken and chilies together first to get better flavor and then add all together with the broth.)

Great Northern Chili - serves 8
Ingredients

1 lbs dry white great northern beans
7 cups chicken broth
3 cloves garlic, peeled and minced
1 large onion, peeled and chopped
2 tsp. ground white pepper (or whatever you've got)
2 tsp. kosher salt (again, I use what I have to save some money)
1 tbsp. oregano
1 1/2 tbsp. cumin
1/4 tsp. ground clove
7 oz. green chilies, diced
5 cups cooked chicken breast, diced
1 tbsp. jalapeno pepper, seeded and diced

Instructions
1. Carefully pick over the beans, rinse, then soak in covered water for 24 hours.
2. Drain the beans. Combine them in a pot with 5 1/2 cups chicken broth, garlic, onion, white pepper, salt, oregano, cumin, and cloves. Simmer beans for 5 hours, stirring occasionally until beans are tender.
3. Stir in green chilies, chicken, and remaining chicken broth; simmer for 1 hour.
4. Add jalapeno.
5. To plate chili, serve with shredded Monterey jack cheese, tortilla chips, sour cream, chopped cilantro, diced avocado and salsa.

Again, this is a long cooking chili and some heavy toppings. When it comes to cooking I rarely follow any recipe exactly - I like a little improv! Since, we have out-of-town guest swinging by (one with a cold) I want to speed up the process. And I'm impatient when I want to eat! I'm going to use my intuition and try to get it all finished and still tasting delicious by dinner time. Maybe next time I'll plan for the two day chili challenge:)

And since this is a blog about healthy living and eating don't forget to amend recipes to meet your goals. This is really easy to do, I promise. Especially because this recipe dosen't call for oil, sugar or butter which are harder to substitute.

Try this instead:

Use low-sodium broth
Use low-fat cheese or skip it altogether
Use baked tortilla chips - or better yet, throw a few whole grain tortillas in the oven until crispy and make your own healthy "chips"
If you add the cheese skip the sour cream or visa versa
Load up the heart healthy salsa
Avocados are super healthy, just go easy

Bon appetite!

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Let's talk: Left-Overs

1:30 PM Remy Maguire - Manifest the Best 0 Comments

Well, how did the holiday go for you??

Here in TN the turkey turned out perfectly after the traditional scare it wouldn't be done, or that it might be over-done. Everything got to the table about the same time. And it was delicious as always. I can hardly believe how much time goes into planning, cooking and preparing and how quickly we finish the meal! Luckily, being in the kitchen with family is the really fun part of dinner. Everyone was happily stuffed like the bird when we pushed away from the table. Done! I couldn't eat a bite more! (Well, unless it's covered in whipped cream) It's easy to over do things when you've saved up for the meal all morning long. Hey, it's okay, we all deserve a day of indulgence.

It's the day after that can cause all the trouble. Half that bird is still in the fridge and the casserole tastes so good the second time around. The holiday (feast) is supposed to be the one day - not all week:)

Here's my tactic for today. Getting back to my daily breakfast routine I made toast with one "fried" egg and a sweet tart green apple. Since we're traveling all day tomorrow I made sure to have a big glass of water before and after morning coffee. I've fixed a good-sized plate with all of my Thanksgiving favorites, sliced turkey breast, green beans, a little cranberry sauce and some baked sweet potato. Instead of mindless picking through the containers of left-overs in the fridge, I'm going to enjoy the plate I've made for lunch and dinner with a fresh side salad. You could make several small servings and freeze them for quick go-to heat and eat meals. Or brown bag lunches for the week. What will you do to stay on track if the holidays tend to derail your healthy efforts? How do you plan to keep fit through these busy festive months?


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Day One

11:50 AM Remy Maguire - Manifest the Best 0 Comments

Arrived safely in TN last night after an uneventful day of travel. After Saturday's Metabolic Profiling seminar I felt even more inspired to fit in little bits of exercise here and there. I did push-up and tricep dips in the Houston airport with out too many odd looks. We took the stairs instead of escalators, lunged down the long hallways and tried to keep moving when we weren't buckled in our seats. I drank only water on the plane. It feels so much better to be hydrated when finally landing and my skin looked better too. We enjoyed a wonderful dinner with our family in Nashville. The wine went right to my head and I climbed directly into bed when we got home. Twelve hours later I woke up refreshed and happy to be on vacation at last! This morning was gray but pleasant. I ran 6 miles through the quite country -side and it felt wonderful. Now we're heading up to our old college stomping grounds to visit dear friends. Go Titans!
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Airport Food, Yuck

9:57 PM Remy Maguire - Manifest the Best 0 Comments

We're heading South early in the morning. Luckily, I'm almost used to getting up at 4am! The flight from PDX to Houston is a long one and I hope to sleep through most of it. You know they don't feed you like they used to on airplanes - four mini pretzels just won't cut it and neither will a bagel covered in cream cheese. I don't want to start our holiday feeling weighed down and sluggish so I'm planning ahead. I have an apple and two tangelos in my purse - easily transportable snacks! My favorite on-the-go breakfast is a peanut butter ThinkThin bar. They taste great and have enough carbs, fat and protein to satisfy and keep me full for hours.
Once we get through security I'll buy the largest bottle of water I can find. Water, water, water is the best way to feel like yourself when the plane lands - even if it means squeezing down the aisle and into the tiny lavoritory several times - it's worth it. In Houston I'll look for someplace to grab a light lunch. No need for much more since I'm not moving much in flight. We've got enough of a lay-over to walk the terminal several times and stretch. (I've been spotted doing push-ups and crunches in a quite corner - every little bit helps)
We land in Nashville at dinner time and I am looking forward to a great evening with our family! I'll keep in touch and let you know how the week goes. The weather forecast looks perfect for morning runs and evening walks. I plan on coming home feeling good and refreshed. I'm going to exercise when I can, enjoy my favorite holiday treats and nurture myself in every way.
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Holiday 31 Day Challenge

12:29 PM Remy Maguire - Manifest the Best 0 Comments

We're running this 31 day challenge a t Northwest Women's Fitness and I encourage all of you to give it try! If you aren't a member that's ok - make this challenge your own. When you succeed take yourself out to get a fancy holiday, sparkly manicure or book a well deserved massage.

Here's the deal....

November 24th - December 24th

Why?
To keep you toned and in great shape over the holiday.
To help you lose or maintain body weight during the holidays.
Manage the stress of the holidays by taking care of yourself.
To jump-start your program before the New Year.
To introduce you to some new programs and women just like you.
To add variety to your program so you experience amazing results.
To inspire someone else and be a catalyst for change.
Why wait until January 1st? Reach for your goals starting TODAY!

What?
Goal : Consistency
Workout 80% of 31 days - That means you commit to working out 25 days for 20 minutes minimum of any form of exercise over the 31 days to earn your prize.

Goal: Eat like a Cjhampion, Feel like a Champion
Drink 8 glassas of water every day
Eat 5 smaller meals/snacks every day (about 3 hour apart)
Have 4 piece of friut/vegetables (1 serving = 1 cup or small fruit)

Goal: Manage your stress - Enjoy the Holidays, Don't dread them
Sleep an average of 7-8 hours every night (at least be in bed for 7 hours even if you're reading or relaxing -no tv or computer)
Spend 60 seconds every day just focusing omn deep breathing
Book a massage and take time out for yourself (you need to replenish in order to keep going)

Goal: Variety
Take a group fitness class you've never tried before
Try a different instructor's class
Try a new piece of equipment in the gym
Invest in a Private Trainer or Partner Training for a great workout or new program.

Goal: Be Inspirational
Bring a guest to workout or try a class
Give the gift of health: give holiday gift certificate to someone you love
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Last night I dreamed of Pancakes

4:59 PM Remy Maguire - Manifest the Best 0 Comments

I can't remember the last time I piled up a stack of pancakes on my plate. I just can't eat them without a shmear of butter and a drizzle (or a downpour) of maple syrup. After all that what could have been the makings of healthy breakfast turns into a calorie laden gut-buster. Here's a way to enjoy a delicious family brunch favorite without all the fat, sugar and nutritional guilt. The sweet and spice of these pancakes make them a perfect holiday treat. Feel free to add as much or as little spice as you like. I say the more the merrier:)

Whole Wheat Spices Pumpkin Pancakes

Ingredients

2 cups whole wheat pastry flour
4 tsp baking powder
1 tsp baking soda
1/2 tsp ground nutmeg
1/2 tsp cinnamon
1/2 tsp ginger
drop or two of vanilla extract (optional)
1/4 c brown sugar
1 egg yolk
2 cups skim milk
1 cup canned pumpkin
3 Tbsp apple butter, or pumpkin butter
3 egg whites

Directions

1. In a large bowl, whisk together the flour, baking powder, baking soda and spices.
2. in seperate bowl, mix together the egg yolk, pumpkin, brown sugar and apple butter. Stir in milk until very well-blended.
3. All at once, add milk mixture to dry ingredients and stir just until combines.
4. In a medium bowl, beat egg whites until fluffy (use a fork, whisk, beater for this). Fold egg whites into the batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle or pan lightly sprayed with cooking spray. Cook until evenly browned on both sides.

This recipe makes 20 pancakes at only 70 calories a piece! Now enjoy and go easy on the butter and syrup. I say skip it entirely and top with warm cinnamon apples instead.

Cinnamon Apples

Thinly slice you favorite hearty apple. Granny Smiths hold up great and taste amazing this way. Sprinkle with spices, cinnamon, nutmeg and ginger. Saute in a stir-pan lightly sprayed with cooking spray and 2 Tbsp of Water to keep from burning. This is a great topping for pancakes and ice cream, and even porkchops (see dinner recipes below).


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Help for the Holidays

8:45 PM Remy Maguire - Manifest the Best 0 Comments

I can't believe it! Thanksgiving is right around the corner! This really is a special time of year. No doubt about it the Holiday season creates a palpable zing in the air. We've all got our own things going on, families, festivities, memories and traditions. But don't forget we are all in this together - holiday hang-ups and all! The holidays sure can pack a whollup of parties and food and travel and other derailers of our fitness routines. Over the next few weeks I'll try to give you some tips, tricks, recipes and more ways to feel and look your best this season of sausages wrapped in bacon dipped in cheese served with pie. (Oh yeah and Egg Nog)

First thing to do, and most importantly, is to make a plan. Do it now. Once you get an idea of your travel plans and party attendances and days off work put it all in your day planner. Now just like you would these things put your workouts in there too. Try to squeeze in exercise everyday, even if it's just for 10 minutes in the morning, 10 minutes at lunch and a DVD before dinner. Every little bit counts, especially now. If you keep up with your workouts you won't have to face "getting back into it" after the New Year. I've got a long run planned the day before Thanksgiving, a short jog the morning of, and a date at the gym to strength train the day after. These "dates" are as important to me as they are to my loved ones. If I go too long with out working up a sweat I can get a little grumpy:) And if I plan my workouts then I just act like it's anything else I've got to do during the day - no excuses needed. My family should be Thankful too:)
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Mountain Madness

5:59 PM Remy Maguire - Manifest the Best 0 Comments

The snowy Winter sports season has begun! After a good night of much needed rest Andrew and I made a warming and filling breakfast and headed to the mountain. We left Portland about 11am with the sun shining and us both smiling about the beautiful weekend weather. When we reached the road to Timberline we were stopped by a frowning official type sorry to tell us the mountain was FULL. No place to park, no place to even turn around! Everyone with a pair of skis or a snowboard must have had the same great idea that we did - but gotten up earlier. Good thing we bought a seasons pass for the first time this year that lets us ride both Timberline at higher elevation and steeper Ski Bowl a little lower. So, to Ski Bowl we went. Not a lift line in sight. Only perfect pillowy snow and happy winter recreators (I think I made that word up, but I like it). We decided to take it easy the first day and just enjoy getting back to the mountain. We rode for a few hours and called it day. A great day! My legs feel good and worked but strong and ready for a nice long season of fun. I think I'll add some more lower body strength and balance work into my workout routine this week. We're offering a weekly winter sports conditioning class at Northwest Women's Fitness Club that is sure to help get in shape for hitting the slopes. I'm amazed at how my muscles feel after a day on the mountain. It's difficult to simulate the feeling in the gym but core and balance work and tons of squats and lunges sure can help.

And now the second best part - our apres snowboarding tradition of dinner and darts at our favorite English pub. We always seem to work up an appetite! I hope everyone has a great weekend too.
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Porkchop Perfection

3:56 PM Remy Maguire - Manifest the Best 0 Comments

Finally, my porkchops get rave reviews! Andrew was full of praise after last nights dinner and I was pretty impressed with myself too. I've never had an easy time cooking porkchops in a pan - they can get so dry and tough. So, last night I tried a new technique (to me) and broiled them. Awesome! Here's the dinner plan for....

Autumn Apple and Onion Broiled Porkchops with Smashed buttercup squash :)

Peel and cut into chunks 1 medium "Buttercup squash" - A regular peeler does the trick
Steam chucks of squash in 1 inch of water until tender. About 5 minutes. Spice up with cinnamon and clove to taste. No need to add sugar or butter, really. Keep warm on the stove and give a good stir before serving.

Slice 1 green apple and 1 large onion and saute on medium heat with a bit of olive oil or pam spray. Add spices to taste. I use pepper and cinnamon and a drop of sugar-free maple syrup.

Rinse and pat dry the boneless chops. Salt and pepper both sides.

Heat broiler for 10 minutes.

Put chops on top rack in a baking pan and cook for about 8 minutes or until brown enough to flip. Flip and cook for another 8 minutes. Check internal temp at about 6 minutes if it reads 150 degrees the chops are safe to eat. Take them out and let them sit for 5 minutes before serving.

Plop squash on plate. Place chops on top of squash and smother with warm apple and onions.

Dig in! This is a good one:)

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Weekend Warrior!

8:25 PM Remy Maguire - Manifest the Best 0 Comments

As the weekend comes to a close I find myself settled comfortably on the couch watching a little football and cuddling with my husband and the cats. To me that's one of the best parts of the weekend - time to relax! And reflect. I absolutely love my job and enjoy my time with clients and co-workers Monday through Friday. My weekdays start early and are pretty well scheduled with meetings and workouts. I really can't complain. But, I do loooove the weekends! Sleeping in, dinners and drinks out with friends, long leisurely runs. Freedom! Most of us have weekdays that are run by routine and the weekends can either be more of the same or totally wild. I try to incorporate a little of both. I wouldn't feel good if I threw all my hard work out the window on Saturday and Sunday by sitting around the house eating pizza and bon bons. But, I will have a late brunch one day and take hike with my husband, spend the evening cheering the Patriots before cooking a delicious dinner and cracking a bottle wine. For me the weekends do mean rest and recovery but my healthy life is continuous and can't stop on Friday afternoon. What about yours?
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November's Resolutions

8:21 PM Remy Maguire - Manifest the Best 0 Comments

Why wait two months to make changes and get what you want out of life or be the person you want to be. Start now! A weekend of mini Milky Way bars and pints of dark beer are enough of a motivation for me. I love both of those things and I intend to enjoy them. However, there is a catch. Moderation! That's right. A little here, a little there. Moderating is like balancing - something we are always striving for - it keeps us aware and engaged and constantly tweaking our lives. If we found absolutely balance we'd stop moving - if we always lived moderately we'd be bored. I had an amazing weekend in Astoria at the CrossCrusade cyclocross races with Andrew and a group of our friends. Everyone was there to race hard, laugh and cheer, celebrate, kick back and have fun. I took the weekend off from my own athletics to support Andrew in his. (He did super great too - top finishes!) On our way home on Sunday I emptied my coat pockets of bottle caps and silver wrappers and planned my attack to level the scale - probably quite literally:) I'd been thinking my routine need a shake up. My workouts didn't seen to actually be "working". They seemed hard to get through and failing to produce results. I'd also picked up a naughty habit of grabbing a handful of malted milk balls each time I went through the grocery store. (I've been know to run to store more than once a day.) So, after a restful couple of days sweetened with Halloween candy and hops I'm ready to set some November Resolutions!

#1 Only 7 pieces of chocolate a week! My name is Remy and I'm a chocoholic. I was up to nearly 30! I think this resolution will make me feel a lot better - maybe a little lighter - but if it doesn't I'll re-evaluate next month. (Just in time for cookies and pie:)

#2 30 minutes of Strength training using CHALLENGING weights 3 x a week. You'd think working in a gym that this wouldn't be a problem but I just seemed to find something else to do. (Like go to the grocery store)

#3 I won't just "do" cardiovascular exercise - I'll make it work!! I'm starting Metabolic/Lactic Treshhold cardio training this month. I've set a weekly plan of action and plan to stick to it. Tomorrow I'm putting myself through a Fitness Performance Assessment and will see great improvements by years end! I will keep getting better and faster and stronger because I will keep setting goals and I will always keep trying.

What are you're November's Resolutions?
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