Letter to the Losers

12:19 PM Remy Maguire - Manifest the Best 0 Comments

Congratulations to the ladies who participated in this season's 10 week Fat Loss clinic! Here are the wonderful results! Keep up the great work! Keep your goals in focus and Manifest the Best!


Hi Everyone!

I hope you all had beautiful Holiday weekends.

I absolutely loved waking up each day and remembering I was on 'Holiday'!
It felt great to sleep in some and spend quality time with friends.

It's Sunday, day 5! of indulgence and I am surprised that my pants aren't
as snug as I thought they might be. I hope this is because I have managed
to squeeze it as much activity as possible between football games, house
cleaning and visiting. Last night I even went dancing!

How did it go for you?!

Thanksgiving dinner turned out well. Everything came out on time and
tasted great. I especially enjoyed the red-wine braised root veggies
-- this recipe really gave the veggies a kick. One funny moment - because there
always is one - when we went to carve into the big bird we kept hitting bone!
What's up with that?! Oh! The bird's upside down. Yup I browned its belly
not its breasts! Ah well, we flipped it over and dug in:)

I am so proud of all of you!!! Here are the numbers....I don't have
figures for all of you but here's what I've got....)

Pounds gone! : 73.5!!! (Total of 10 women)

Inches gone! :74!! (Total of 8 women)

Congratulations! These are amazing results. Be proud of yourselves, stay
excited, love your bodies.

Plan of action and um, in-action?

10:36 AM Remy Maguire - Manifest the Best 0 Comments

I had my sights set on that last race in Salem. I am happy with my result. I am overwhelmingly pleased with my first ever cyclocross season. I am happy and I am hooked. Now what?! I'm already thinking about and planning for next season! I've been reading and researching how to handle the 'off-season' to set myself for an ever better showing, more strength, speed, power and stamina. I know quite a bit about periodization training in the weight room but not so much when it comes to bike specific goals. But, I love to learn and I am eating up the information.

Here's what I've come up with for now....

Last race (key race) 11/20/10 - !2/1/10 : Ten delicious days of 'recovery'. Read: eating and drinking and walking and relaxing. I was whole-heartedly looking forward to this reprieve from training my body and mind. I still struggle letting rest be restful. I am always itching to move, sweat and work-it-out. But, I am giving it my best shot. Today I'm headed to pick up my season's pass and strap on my snowboard for the first time since last Winter. Can't wait to see how my legs like that!

The month of December: Back to the gym! I can't tell you how excited I am to sit my butt in that leg press machine. Squats, lunges, jumps! I've missed you. I'm going to let December be a special month. A gift. I'm going to try pilates, yoga, maybe kick-box? step? swim? I'm going to do all the things I stopped doing while training for cross. I only plan to have my butt on the bike to commute and teach Spin class on Monday nights. This month I will probably have to pay more attention to diet and nutrition as I shift away from hard-core racing and into more moderate cardio and strength training. More on this as I figure it out.

January: Back to the bike in a big way.

Spin Class: What a Relief

10:15 PM Remy Maguire - Manifest the Best 0 Comments

Since I've been racing on most Sundays for the past few months my regular Adrenaline cycle class hasn't exactly suffered but it hasn't been the same. After a few weeks I realized I wouldn't physically be able to put in my post-weekend energy stores into full effect on the bike. This is because I no longer had any! Saturday was spent riding casually to prepare for Sunday. Sunday was spent pedaling my heart out. By Monday evening I was almost sick of the bike. Almost. After a few 'weak' classes in a row, low-energy, low calorie burn, and just overall blahness I realized I'd have to rethink this thing. Then someone told me about a recovery ride. Thanks, Sara Fletcher. She suggested I use Monday night's class to pedal out the weekends race, teach, focus on kicking the classes egger butts and relax! What a relief!

Now that the race season is coming to an end I wonder what Monday nights will be like?

Too early to tell, but tonight was fun! Thanks to everyone who came out in the "wintery mix" and gave it their all! You make Monday night an unexpected joy.

What a Ride!

2:20 PM Remy Maguire - Manifest the Best 0 Comments

Awesome weekend! Started Saturday with a delicious sleep-in before heading to race in the OBRA Cyclocross Championship. I was, as always, happy to see the morning fog turn into something almost sunny by early afternoon. I love to ride a muddy course but I must admit I dislike riding in the rain. The race started off a bit shaky, really, I fell over standing still on my bike in the parking lot. It didn't get much better as I fell and fell again on my first lap around the course. But, it did make me mad. And by mad I mean putting on my serious race face! I told myself I was going to leave it all on the course and I meant it -- but not in a crash! Hill climb by hill climb I worked my way to a 2nd place finish. It was well worth the frigid wait to take the podium laughing and cheering in the parking lot with the other winners. Such fun!

Cookies!

12:32 PM Remy Maguire - Manifest the Best 0 Comments

I love playing in the kitchen. Most of the things I make are a combination of some recipe I've found and my own imagination. I think I've learned a lot and had more fun cooking this way. Some things turn out wonderfully - beef stew (hard to screw-up)and some, terrible (see post from last year "Taste before posting").

Never one to give up I decided to try again to bake a healthy and yummy Holiday cookie. This year I opted for whole grain flours and left-out the fake sugars. Truly healthy.

I like them and so does my husband! I'll call it a cookie victory!

Here's my recipe....

Pumpkin Cookies

1 cup canned pumpkin
1 1/2 cups whole wheat flour --- I used a combo of ww flour and ww pastry flour with a 1/4 c of Bob's Red Mill High Fiber flax hot cereal. This is the fun part. You can buy these ingredients in bulk at the grocery.

1 TBSP Honey
1 TBSP Brown Sugar
1/4 Tsp Vanilla
1/4 cup applesauce
1 Tsp baking powder
1/2 Tsp baking soda
1/4 Tsp sea salt
1 TBSP Cinnamon
1/2 Tsp-ish of ginger, cloves, nutmeg and allspice!
4 egg whites (I use the whites in a carton so I don't waste yolks. You could use a whole egg here and not alter the nutrition content very much.)

Mix it all up and plop rounded spponfuls onto a cookie sheet. Bake at 350 for about 10-12 minutes. I added dark chocolate chips and raisins to one batch too. YUM!

These cookies come out cakey - I think because of the pastry flour. I enjoy the texture but feel free to play around if you know more about baking science than I do!

Doing the math: if you spoon out about 30 cookies they have 30 calories each!!! Eat up! These are loaded with fiber, whole grains, heart healthy spices and make the house smell wonderful!

Let me know how it goes!

And for the Turkey! Ta Da!

3:25 PM Remy Maguire - Manifest the Best 0 Comments

Apple and shallot Roasted Turkey

INGREDIENTS
1 10- to 12-pound turkey
2 tablespoons canola oil
2 tablespoons chopped fresh parsley, plus 3 sprigs
1 tablespoon chopped fresh sage, plus 3 sprigs
1 tablespoon chopped fresh thyme, plus 3 sprigs
1 teaspoon kosher salt
1 teaspoon freshly ground pepper
1 1/2 pounds shallots, peeled and halved lengthwise, divided
1 tart green apple, quartered
3 cups water, plus more as needed

PREPARATION
Position rack in lower third of oven; preheat to 475°F.
Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.
Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.
Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.
NUTRITION
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.

Nutrition Bonus: Selenium (42% daily value), Zinc (16% dv)

Exchanges: 3 1/2 very lean meat

Super Stuffing

9:38 AM Remy Maguire - Manifest the Best 0 Comments

And here's my plan for the stuffing this year....

Fruit and Veggie Stuffing


Ingredients

10 c wheat bread, (a dense bakery bread), cut into cubes
2 strips turkey bacon, stretched and diced
1 1/4 c chicken or vegetable stock, low sodium
1 T butter, unsalted
2 yellow onions, diced
5 Granny Smith apples, peeled, cored and diced
2 c fennel, chopped
2 stalks celery, diced
pinch salt
1/2 t pepper
1/2 t oregano
6 apricots, dried and chopped
1/2 c egg beaters
2 T parsley, flat leaf, chopped



Directions

Preheat oven to 350 degrees. Toast bread cubes until light golden in color, about 12-15 minutes; set aside and cool. Increase oven temperature to 375 degrees. Place turkey bacon in a heavy saucepan . On top of stove cook over moderate heat just until the fat is melted and the meat starts to brown. Remove from pan; chop into a small dice and reserve. Drain off any excess fat and discard. Melt butter in the saucepan. Add onions and saute until golden in color. To the onions, add the diced bacon, apples, fennel and celery. Cook, stirring for 3-5 mintues. Spray with pan spay a 13 X 9 baking dish. Combine toasted bread, vegetable mixture, and stock to a large bowl. Mix in herbs, seasonings, fruit, and beaten eggs. Transfer to baking dish. Cover with foil that has been sprayed with pan spray. Cook 30 minutes. Remove foil and bake until top is browned; about 20 minutes.

Number of Servings: 18

Recipe submitted by SparkPeople user CHEF_MEG.

Number of Servings: 18

Red Wine Braised Roots

9:52 PM Remy Maguire - Manifest the Best 0 Comments

And here's side dish number 2!

INGREDIENTS
1 1/2 cups red wine
1/4 ounce dried mushrooms, such as porcini
4 pounds assorted root vegetables, peeled (see Tip)
8 ounces white mushrooms, halved if large
2 large onions, sliced
2 tablespoons chopped fresh thyme, or 2 teaspoons dried
1 tablespoon tomato paste
1 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups mushroom broth, (see Shopping Tip) or reduced-sodium beef broth
4 bay leaves

PREPARATION
Preheat oven to 350°F.
Place wine in a small saucepan and heat until steaming. Remove from the heat, add dried mushrooms and let stand while you prepare the vegetables.
If using carrots, cut into 3-inch pieces. If using parsnips, quarter lengthwise and remove the woody core, then cut into 3-inch pieces. Cut any round roots (beets, turnips, rutabaga and/or celeriac) into 1-inch-wide wedges. Place the roots, white mushrooms and onions in a large (12-by-15-inch) roasting pan.
Line a sieve with cheesecloth or a coffee filter and place over a measuring cup or small bowl. Strain the wine-mushroom mixture through the sieve, reserving the wine. Coarsely chop the mushrooms and whisk them into the wine along with thyme, tomato paste, salt and pepper. Pour over the vegetables; add broth and bay leaves. Cover the roasting pan with foil.
Bake, stirring occasionally, for 1 1/2 hours. Uncover and continuing baking, stirring occasionally, until the vegetables are very tender, about 30 minutes more. Discard bay leaves.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 1 day. Reheat slowly in the oven or on the stovetop.
Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed.
Shopping tip: Mushroom broth can be found in the natural-foods section of large supermarkets and in natural-foods stores.
NUTRITION
Per serving: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrates; 4 g protein; 7 g fiber; 694 mg sodium; 870 mg potassium.

Nutrition Bonus: Vitamin A (190% daily value), Vitamin C (60% dv), Folate & Potassium (25% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 2 1/2 vegetable

Holiday Menu!

9:48 PM Remy Maguire - Manifest the Best 0 Comments

I like putting together my Holiday Menu even more then cooking it and about as much as eating it. Since my husband and I have been having Thanksgiving dinner together we've tried to recreate our family traditions while putting our own spin on things. Maybe we'll add raisins and nuts to the stuffing! Oh! Or serve sweet potato gratin instead of the typical casserole! We have fun mixing it up and trying new things. (However I don't recommend trying a turkey with feathers - long story.)

I haven't got my whole menu planned for Thanksgiving yet. But, I do think I'll be making this dish I found in EatingWell. It sounds wonderful!

Pear and Red Onion Gratin

INGREDIENTS
1 large red onion
3 ripe Bosc pears
3 tablespoons extra-virgin olive oil, divided
1 tablespoon chopped fresh thyme
1/4 teaspoon salt
Freshly ground pepper, to taste
1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/3 cup grated Parmigiano-Reggiano


PREPARATION
Fill a large bowl three-quarters full with water; add a handful of ice cubes. Cut onion into 16 wedges, place in a strainer and lower into the water. Let stand for 20 minutes.
Preheat oven to 400°F.
Halve and core each pear; cut each half into 6 slices. Drain the onion wedges well and place them in a 9-by-13-inch glass baking dish along with the pear slices, 1 tablespoon oil, thyme, salt and a grinding of pepper; toss to combine. Cover with foil.
Roast for 30 minutes, stirring twice.
Meanwhile, combine breadcrumbs and cheese in a small bowl. Drizzle with the remaining 2 tablespoons oil; stir to combine. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more. Let cool for 10 minutes before serving.
TIPS & NOTES
Note: We like to use the Ian's brand of coarse dry breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets.
To make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs onto a baking sheet and bake in a 250°F oven until dry and crispy, about 15 minutes.
NUTRITION
Per serving: 188 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 29 g carbohydrates; 4 g protein; 4 g fiber; 225 mg sodium; 215 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value).

2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fruit, 1 vegetable, 1 fat

Change of Plans

6:16 PM Remy Maguire - Manifest the Best 1 Comments

Sometimes you just can't plan for it all.

I didn't think my Race day started off that unusual. I woke up to the alarm clock on a Sunday so I could drive out to Tigard to attend the NWPT 2010 Fall Fitness Forum. Hmmm, maybe the buzzer breaking through my sleep-in day should have been clue number one that this day was different. But, I woke up feeling great! That extra hour of sleep really seemed to make a difference. The forum was fun, as always, and I learned some challenging new techniques for core training to take back to my clients.

The sky gloomed over into a menicing gray as I drove out to the race. The rain drops came just as I pulled into the parking lot. Clue number two? I grumbled and groaned while striping into race gear and hiding in the car to keep dry.

Hark! Is that blue sky coming this way? Yes! I can't tell you how relieved I was thinking I'd be racing mucky and muddy but reasonably dry.

Riders ready?! GO!

I feel the same nervy excitement I always feel. I fumbled in my pedals at the start like I always do. I grinded through the muddy turns and passed riders in the puddles, like I always do.

But, then. Ack! What! Is that my chain dangling, hanging slack in the dirt?! Yikes! "You can put it back on!" One by-stander yelled. "Fix it and Keep going!" Shouted another. "Run to the pits!" They finally called as I gave the bike a shake and the chain wouldn't turn. So. I ran. And ran. And ran. All the way around the course to the first pit, a mile away.

"Help me!" I cried while trying not to cry.
"What's wrong?"
"Something!" I watched the racers pass me by as I stood helpless by my sorry bike.
"Sorry, this thing is a mess. Can't fix it here. Better get running."
"Grrrrrr!"
What could I do? Nothing. Nothing but run. Swallowing my pride and gut-lust to win I shouldered my bike and took off running. For another 35 minutes.
Ouch.

Reader Recipes --

3:09 PM Remy Maguire - Manifest the Best 1 Comments

Here are a few fabulous sounding recipes from clients and readers! Try them and let us know how it goes. Thank you so much for these great, healthy contributions. You all ROCK! Eat up!

BEANS AND GREENS (4 generous servings): Thanks, Stacey!

2 cans cannellini beans (or navy)
½ onion, chopped
1 celery stalk, chopped
2 teaspoons dried sage (or thyme)
Pinch or two of cayenne pepper
Pinch of cumin
2 cloves garlic, smashed or chopped
2 cups chicken broth (or chickenless chicken broth)
2 cups water (depending on how long you intend to simmer)
1 bunch swiss chard, chopped (or mustard greens)
½ lemon (or vinegar)

Sauté onion and celery in deep heavy-bottom pan about 3 minutes over
medium-high heat. Stir in seasonings and stir for about 1 minute. Add
beans and garlic and stir together for about 1 minute. Add broth and
bring to boil. Reduce heat and simmer for 15 minutes, adding water.
Add chard, cover and wilt, about 5 minutes.
Serve in big bowls over hot brown rice. Finish with a squeeze of lemon.
Tips: Substitute freely. The cayenne isn’t intended to make the dish
spicy but does give it a little depth. Also, don’t skip the lemon (or
vinegar) finish, it brings out the flavor of the greens (and you
won’t really need salt). I don’t recommend using any other kind of
broth except chicken or chickenless broth; vegetable, mushroom, beef
broths have all failed. Finally, this is a great meal for unreliable
schedules; if needed, this can be eaten right away, simmered for a
good while or cooked ahead (but don’t finish until time to eat).
BRUSSEL SPROUTS
Brussel sprouts, sliced (like cole slaw)
Toasted pecans, chopped
Maple syrup (or your favorite sweetener)
Cayenne
Water (to steam)

Saute the brussel sprouts for about 2 minutes in a large skillet.
Splash a little water in, cover and lower the heat to medium. Cook
about 4 minutes or until bright green. Toss in a little maple syrup
and ½ the pecans. Stir, cover for another minute. Serve and finish
with remaining toasted pecans on top.

PINK PANCAKES: Thanks, Jenna (and your Hubby)

Dry ingredients:
1 1/2 c. whole wheat flour
1 tsp. salt
1 3/4 tsp bakng powder
1/2 tsp cinnamon
3 tbsp sugar (can definitely use agave nectar here, but am not sure how
much)

Wet ingredients:
2 eggs (beaten)
1/2 c. lowfat or skim ricotta
1/4 c. beet puree (or substitute 1/2 c. strawberry puree if you prefer)*
1/4 c. grated apple*
1 tsp. vanilla
3 tbsp. melted butter
1 1/4 - 1 1/2 c. milk (depending on how thin or thick you like your
pancakes)

In one bowl, mix dry ingredients. In a separate bowl, beat eggs, then add
ricotta and beat into smooth mixture. Then add, rest of wet ingredients,
except milk. Combine two bowls together, mix well and then mix in milk.

Drop onto nonstick pan lightly sprayed with cooking spray. Cook until golden
and delicious on both sides ! Serve with real maple syrup (although I find
them sweet, moist and flavorful enough to skip the syrup).


SPICY POSOLE WITH SQUASH: Thanks, Miriam!

1 Diced onion
2 cloves chopped garlic
1-3 cups cubed winter squash (delicata, butternut, pumpkin, etc.)
A little olive oil
1/2 lb spicy chicken chorizo, or other spicy sausage
salt, pepper, chipotle chili powder
4-6 c. chicken broth (I often use organic 'Better Than Chicken' bouillon)
1 can hominy
1/2 cup brown rice

1, In a big soup pot, saute onion, garlic and squash in olive oil. (Or you can cook
squash separately and then scoop into the soup pot if you find that easier.)

2. When onion is starts to soften, add broken up chorizo and cook everything til
chorizo is just done. Add the broth and then taste -- depending on how spicy the
sausage is you may want to add some salt, pepper and chili powder, or not. I do
recommend the chipotle chili powder.

3. Bring broth to a simmer and add hominy and brown rice. Simmer until the rice is
done and serve with toppings for extra yumminess.

Optional toppings: chopped cilantro, LF sour cream, diced avocado, salsa, lime wedges
Optional other stuff: a can of beans or refried beans in soup,.