Breakfast Bars (1st Attempt)

9:25 PM Remy Maguire - Manifest the Best 0 Comments

I have a lot of fun in the kitchen making things up. There are tons of perfectly good breakfast bar recipes out there, I know I've eaten them! Often, I have every intention of following the recipe but then I just get into the groove and go a little cooking crazy. It's like a game, inventing things, hoping I come up with something fantastic! I much prefer having a slight (relatively good) idea of what I'm trying to make and then let the spirit move me. I got super inspired after Thanksgiving to get this household's eating habits under some sort of control. (If I make my own cookies that's better than certain people eating Snickers or Oreos at night, right?) Truth is, it is. You can make a healthy cookie. A nice, sweet treat, that tastes good and packs a nutritional punch. (Look for dark cocoa cherry chip cookies coming soon!) We don't need all the junk that makes sure 'good-for-you' granola bars and protein bars stay 'fresh' on the shelves of the grocery store. Preservatives don't work the same for our bodies as they do for packaged foods. Nope. But, whipping up a super food bar can make you feel and look fresh as the ingredients you use.

Here's my first version with notes:

In a big bowl combine...

1 cup non-fat greek yogurt
1/4 cup pumpkin
4 scoops hemp protein powder
1 TBSP cocoa powder
1 TBSP sunflower seeds
1 TBSP Chia seeds
1 TBSP Flax seeds
1/4 c honey
3 egg whites
1/2 c Oats (If you think you need more go for it)
1 tsp. vanilla extract
1 tsp cinnamon
1 tsp apple pie spice (or something like it)

Mix it all up and press it into a baking dish. I used a casserole dish about 4x9. Cook for about 20 minutes at 400 or until the edges pull away and slightly brown. I sliced the final product into 5 good sized bars

I think these turned out pretty well. Not too sweet. Crunchy, with a good consistency. If A. was cooking he'd add another 1/4 cup of honey and some sugar. "No sugar in this kitchen!" If you want sweeter bars add some almond butter or a natural sugar substitute. I ate one serving this morning for breakfast with an apple and felt great. Energized and full until my next feeding:)

You can play with this recipe too! Add raisins, nuts, almond butter...have fun! If it doesn't turn out well...give it me, I'll eat it:)

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Thanksgiving with the health nut

5:45 PM Remy Maguire - Manifest the Best 0 Comments



I spent the holidays in grand fashion this year. I don't think I've ever sat at a table with that many family members! Growing up as an only child, holidays were relatively small, usually just three of us and maybe a Auntie or two. This year A. and I spent a few days in Salt Lake City with my aunt, uncle, 2 cousins, mom, 98 year old grandpa, and nearly a dozen other friends and family from Utah. So cool! One afternoon after a nice jog to the park I drifted off napping on the couch. The sounds of my family laughing and talking in the kitchen filled my heart with more peace and love I though it could contain. A delicious, fat-free moment that represents what the holidays are really about.

We ate and drank all the wonderful foods we always have at Thanksgiving: turkey, stuffing, yams, brussel sprouts, and cranberry sauce. My Mommy even whipped up her 'famous' green bean casserole and homemade cranberry jelly - Thanks, Mom! As the family health nut I felt it my duty to provide a splendid veggie dish, surprisingly healthy without the holiday heft of butter and sugar. Success! My roasted treats were a hit!

Do it yourself. Easy-peasy.

Cauliflower with onions spiced with dried mustard and curry. Roast at 425 for 40 minutes.
Butternut squash with shallots spiced with rosemary, cumin and cinnamon. Same thing.

Happy Holidays!

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The times they are a-changing.

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

The times they are a-changing!

My feet are wet and cold before 6 am. I could easily call it night before the evening news is over. Indeed, fall has arrived and winter is close on its heels. There’s a half of a tomato in the fridge and it’s been there for a week. Mid-June that would be an absolute travesty. No tomato would remain uneaten. Now, it just isn’t the same. The bright red skin is really kind of pinkie. I bought the thing hoping to recreate the scenes of summer. Sliced tomato and avocado, crisp lettuce, fresh green veggies. I was fooling myself. Wake up, Remy! Live in the moment! It’s autumn, bountiful and brimming with beautiful, comfy cooking possibilities! I always look forward the mounds of brightly colored squash at the grocery. They have such spectacular names, carnival, acorn, delicata, kuri kuri! Truly, I could eat baked acorn squash with a sprinkle of cinnamon and nutmeg all year long. But, that too would be an injustice to mother nature. Some things are just meant to be saved and savored in their own special season. Quick cooking, crispy, cooling summer veggies are perfect to refresh on a steamy day. Slow cooking, served hot, root veggies and grains make you and your kitchen just a little warmer in the winter. So, break out the crock-pot and soup bowls. Put away the smoothie maker. Slow down, take it easy, relax and restore. Let your body adjust to the change of year. Go with the flow. Don’t resist it and you will naturally feel less stress and more at ease. Now is the time to cuddle up, sip steamy teas and read that book you’ve been craving. Cyclocross season has finally come to a close. My muddy bike has been washed and hung to dry waiting until next September to rise again. It was a long, heart-pounding, thigh burning, crazy hard race season. I’m ready for a break! And that’s just what November means. Ah! But, not for long! Winter is the best time to rev up workouts and push your limits. I am SO excited to get back to training. (I’ve been too busy racing to do much else). Over the winter I hire my own personal trainer and set goals to make the next season even better, stronger, and faster! Take my advice. Enjoy the holidays with your loved ones. Be kind and gentle with yourself. Eat soup. Go to bed early. Cook with cinnamon. Then hit it hard!

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New Beginnings

2:31 PM Remy Maguire - Manifest the Best 1 Comments

As the days get darker and drizzly my morning start-me-up needs more POWER! Cold frosty smoothies of summer have long past. Recently, I've been whipping up scrambled eggs and garden veggies served with sliced fruit on whole wheat toast smeared with almond butter. It's delicious. I could eat it all the time. And, I was. Tallied up I've been consuming 5-7 eggs a week! I don't have high cholesterol and I think eggs are a wonder food so nutritionally I'm not concerned. But, really, how boring! And once your body does any one thing for a while it get used it, the novelty wears off, and I fear maybe the benefits do too. Recently, I've noticed the rumbling of my belly by ten instead of eleven. I need a breakfast that can LAST! And is EASY and QUICK.

I love cooking with the seasons in mind and naturally add more slow cooking veggies and grains to my menus in the fall and winter. I think it's important to pay attention to what grows and thrives best each month so you can grow and thrive well too!

I got some fun comments about my pumpkin 'pie' breakfast recipe. One client said she brought some to work and a co-worker looked at the orangey mash quizzically, "What on earth is that?!" I don't like having to explain my food very much. I tend to get kind of protective of my millet messes and quinoa concoctions.

Oatmeal has never been a good wake up meal for me. The cereal tends to leave me wanting right away even if I stuff it with nuts and other goodies. Oats aren't my friend. Not enough protein. I'd have to an egg which is precisely what I'm trying to avoid.

Introducing....My Quinoa, Millet Morning Masterpiece!! It's colorful and delicious. I enjoyed a steaming bowl at 8am and felt great until my 11am snack break. Three hours of fullness is great for me! (I run a bit warm:)

1/2 cup of cooked Quinoa
1/2 cup cooked millet
1/4 almond milk

You can cook both of these almost-gluten-free grains in the same pot. Make a bunch and store in an air-tight container for later.

1/4 c pumpkin. (Optional) I just LOVE it!
6-10 walnut halves
1/2 c frozen berries

cinnamon
nutmeg
honey

chia seeds (optional)
flax seeds (optional)

Heat the berries in a sauce pan with spices and almond milk until soft and warm.
Add pumpkin and grains. Stir. Top with walnuts and honey. I add flax and chia seeds for an extra burst of health.

YUM!

Have fun with this recipe and let me know how you like it!

1 comments:

Ack! I ate this!?!?!

10:00 PM Remy Maguire - Manifest the Best 0 Comments


And this is only half of the wrapper! The rest listed is...more corn syrup (sugar), hydrogenated oils (sugars), brown sugar powder (sugar) and then, more sugar! OMG!

I was running out of the house this morning and realized I hadn't restocked my healthy snack supply for busy days when I need something quick and easy to eat at work. I am rarely left searching for healthy choices as I am almost always planning ahead, like way ahead. But, today caught me off guard. I tossed an apple in my bag and then raided my husband's shelf (where we keep the chips, pretzels and candies) for some sort of energy bar. We keep these things on hand for grab n' go, bike races, ski trips etc.

I haven't had a Tigers Milk bar in YEARS! They were on sale at the grocery last week and I tossed a few in our cart. I used to eat these things all the time when I was working out and training all the time. Back then I cared mostly about getting enough calories to sustain my workout and not too many to exceed my deficit. Tigers Milk fit in my diet with only 140 calories and a good burst of energy. I never read the label. Years later as a personal trainer and nutrition coach I'd never let this sort of thing pass my clients lips. And I ate one!!! Then I read the label. Only 6 grams of protein and 12 grams on sugar. Needless to say, I passed out for an hour after a hyperactive morning shift! Don't let this happen to you. Weird and gross.

On that note.

Let's pull back the wrapper on energy bars shall we!?

When clients ask me "What kind of protein bars are best?" I usually pause for a moment before twisting my face up and finally giving an answer. I'll start with the bottom line. Don't rely on these types of foods for your daily nutrition. They don't do that much good. When you are traveling, on-the-go or in-a-pinch energy bars have their place. But "energy" really just means calories and you can get those anywhere. Don't fall for the hype. "Energy bars" really are most often just that, calorie bars. There isn't anything special about them.

But, if you need a quick energy source let's go over some of the best tips for choosing a bar.

1. Read the label.
2. Look for a bar with the least ingredients.
3. Watch for fillers like sorbitol and soy. (These may lower the sugar and calorie count but aren't easily digested and have no nutritional value.)
4. Ignore the marketing. Tigers Milk claims to be 'high in protein' as well as 'Americas Favorite Energy Bar (Well, I almost believe that!)

Most bars claim unbeliveable benefits like, all day energy, mounds of protein, and other magical properties. Don't buy it.

What you need is nutrition. The bars with nuts and fruits and little else are best. They may have a high calorie count but that's O - it's real energy.

Here are some good ones..Kind Bars, Lara Bars, Clif C bars. Add a pice of fruit for added 'energy'.

Better yet. Make your own. Here is a wonderful adaption of a Bobs Red Mill version from a friend, client and healthy eater. Thanks Anne!



High Protein Energy Bars
(adapted from recipe from Bob's Red Mill)

Ingredients:
12 oz Carob Chips
8 oz Peanut Butter or nut butter of choice
1/2 c butter or margarine (This seemed like a lot so I used 1/4 cup and a splash of olive oil and they turned out fine.)
1 c Sunflower Seeds, raw/shelled
1 c Coconut, unsweetened/fine shred
1/2 c Sesame Seeds, natural
1 cup Wheat Germ
**any other good stuff you want to add like pumpkin seeds, ground flax, nonfat dry milk powder, Brewer's Yeast, etc.

1) Coat 9X13 pan with spray oil of choice
2) Melt together carob chips, peanut butter and margarine
3) Stir in all other ingredients till mixture starts to stick together. It will be crumbly!
4) Press into prepared pan.
5) Chill and cut. Store in refrigerator.

Make the best choice you can, as often as you can.

Love,
Remy

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Lentil Soup

2:29 PM Remy Maguire - Manifest the Best 2 Comments


This next recipe is much simpler with flavors that are not quite as
complex but still tasty. It's from the Hyde Park Grill in Austin.
What a yummy way to eat well on a chilly November night.

Lentil Soup

1 lb dried lentils, ~2 1/2 cups
2 stalks of celery, chopped
1 med onion, chopped
2 carrots,slice thinly
2 cloves garlic, minced
16 oz can diced tomatoes
2 tsp cayenne
3 tsp chili powder
1 tsp cumin
1 tbsp salt
8 c water

Put all ingredients in lg pot. Bring to a boil. Reduce heat and cover.
Simmer gently ~45 min, until lentils are tender. Stir occasionally, if
it looks too thick, add water.

I usually serve this to my family with a dollop of yogurt and
cornbread.

(Thanks again S.A. for the great ideas!)

Enjoy!

2 comments:

Lentil Salad with Mint, Roasted Peppers and Feta

2:28 PM Remy Maguire - Manifest the Best 0 Comments

Thanks, Shaanti for the awesome lentil recipes! Bon appetite indeed!

Lentil Salad w/ Mint, Roasted Peppers and Feta

1 1/2 c small French lentils
1 med carrot, finely diced
1/2 sm onion, finely diced
1 bay leaf
1 clove garlic, finely chopped
1/2 tsp salt
2 med red bell peppers
Lemon vinaigrette (see below)
2 tsps mint, chopped
3 tbsp chopped mixed herbs: parsley, marjoram or cilantro, thyme
pepper
sherry vinegar or red wine vinegar to taste
8 oz feta cheese
olive oil, for garnish

Rinse lentils, cover generously w/ water, bring to boil w/ the carrot,
onion, bay leaf, garlic and salt. Simmer about 20-25 min until tender,
just a little firm and drain.

While lentils cooking, roast peppers over a flame until they are
evenly charred, and put them in a covered bowl to steam for 10 min or
so; then scrape off the charred skins with a knife. Do not rinse. Slit
them open, remove veins and seeds, and cut into squares.

Prepare vinaigrette (see below) and fold into the warm lentils. Add
mint, herbs, and most of the peppers. Season w/ freshly ground pepper
and salt, if needed. Before serving, add vinegar to brighten the
flavors. Crumble feta and add to lentils. Garnish with remaining
peppers and drizzle some olive oil over the surface.

Lemon Vinaigrette

juice and peel of one large lemon
1/4 tsp paprika
pinch cayenne
1 clove garlic, minced
1/4 tsp salt
6-8 tbsp virgin olive oil

Slice two wide strips of lemon peel into narrow slivers. Put 3 tbsp
lemon juice in a bowl w/ peel, paprika, cayenne, garlic, and salt.
Whisk in 6 tbsp of olive oil to taste. Adjust lemon or olive oil for
tartness.

(This recipe is from the fabulous vegetarian restaurant in San
Francisco called Greens.)

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November Resolutions

9:23 PM Remy Maguire - Manifest the Best 0 Comments

2011 November Resolutions

For the past couple of years I’ve started thinking about my own personal resolutions a few months before January. There is something powerful about knowing that you are creating the future you want. Because the truth is – no one else can do it but YOU. So, why wait? Do it NOW! Everyone else can wait until January – get ahead of the crowd!

Today I ask my self , “Did I achieve what I had set out to last November?”

Well. As the weather cooled off and ‘cross season was coming to an end I outlined a fitness plan that would give me a month to recover and then hit training hardcore to rock spring mountain bike racing. Did I rock it? Yes, I did. Last November I had been through a tough year of training and learning my body’s limits. I was feeling good about my career path and was super focused on training and improving my skills and knowledge.

The year before, http://remywright.blogspot.com/2009/11/novembers-resolutions.html, I was focused on similar pursuits. I hadn’t yet started racing cyclocross and had just come back from a weekend away spectating. My diet was falling off track and I needed an overhaul of bad habits (those darn maltballs!) and a revisiting to healthy living. I set 3 specific goals to keep me motivated and challenged.

As a result I have had another incredible year of competition in triathlon and bike racing. I have learned more about myself and my abilities than I even thought possible. This strength and confidence has carried over into my career life and my ‘real’ life. I’m a better trainer, more knowledgeable, more motivated. I’m a more experienced coach. I’m a better cook!

What about you? How has this year been for you? Are last years resolutions accomplished? If so, don’t disregard your success! Congratulations! If your plans are still unmet, what can you do over the next two months to get closer to your goals?

With hard work and focus dreams can come true. Don’t forget you’ve got lots of time to try, time to take risks, time to regroup. A lot can happen in a year.

Plan to succeed. A friend of mine recently shared a perspective on resolutions and goal setting that really resonated with me. I am always urging clients and athletes to set both large and small goals. Some should be specific and some more general. We all need several paths to get to our destinations. This first one doesn’t always work out so it’s good to have some leeway. So, how about this. Before you set this years resolutions look back for a moment, maybe more, and think about what you have already accomplished. There are probably lots of amazing things you’ve done that you didn’t even know you would. In your career, at home, in your creative life, for you inner self…what brilliant, magic, awesome things have happened? Write those down.

Try to list 25 things you’ve done. For example – I actually grew a garden. I taught my kids to like healthy eating, sometimes. I tried Zumba and loved it. I ran a ½ marathon. I got a new job. I gave myself more time to rest.

Then, looking at that list set your course for 2012. Aim your compass at your dreams. Fuzzy or clear you can get there. Be both concise and broad setting your goals. Set resolutions that won’t box you in or risk setting you up for failure. Strive to set resolutions and intentions that motivate, inspire and drive you passionately and fluidly into the next year of your life.

Most importantly plan to have some fun☺

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A Very Pretty Halloween

9:21 PM Remy Maguire - Manifest the Best 0 Comments


My Halloween costume finally arrived in the mail. If you haven’t seen the Austin Power’s movie than you might not recognize me. My bike team, Les Femmes, is racing this weekend in Bend, OR. Every year there’s a two day cyclocross event over Halloween weekend. The Saturday race is face and furious. Sunday we all race in costume. I’ll be wearing a blonde wig, a pink nightgown, silver gloves and pink pom poms on my shoes. I’m a bombshell. But don’t get too close I’m also a killer robot and shoot missiles from my…well, you have to see the movie.

Anyway! I make a terrible blonde. Really ugly. My olive skin turns a goulish green. But, I guess that’s what Halloween is all about – looking creepy and maybe scaring the heck out of my competition while I’m at it. (My husband certainly looked terrified during my try-on session.)
On that note, today’s edition of Thursday Thoughts is a two part-er.

1. Because I couldn’t say it better – below are some great tips from the Providence newsletter about how to give sugar the shove off this holiday. It’s not as scary as it sounds.

2. Then, head on over to my blog “Manifest the Best” to catch what you missed at this weekends seminar. When the creepy make-up comes off you can reveal glowing, healthy skin. Learn how here… http://remywright.blogspot.com/2011/10/you-are-what-you-eat.html

And don’t forget we give FREE informative Knowledge + Action seminars EVERY month at Northwest Women’s Fitness Club. Come November 20th to learn how and what to eat to optimize fat loss. Stop by or call 503-287-0655 to register.

Tips for a healthier Halloween

Make sure your children eat a healthy, well-balanced meal before they set out for trick-or-treating.

When you get home, sort through your child's candy. What is your child willing to get rid of?
Whittle it down by a third or even half, and you're in good shape. And that excess third or half? Cue the ominous music: get rid of it. Whether you toss the treats in the trash or the mail (see no. 3), you'll avoid temptation at home or at work, particularly if you planned to share your child's confections with your coworkers.

Donate a portion of your child's candy to U.S. troops overseas (a Google search will net plenty of options). If moderation isn't in your vocabulary, this might be your family's solution.
You don't hear much these days about candy tampering, but as a parent, it's still a good thing to go through your child's candy and toss anything you're just not sure about, such as an unwrapped item or a homemade treat that didn't come from your beloved neighbor's house.

Store the candy where you can keep an eye on it, and away from where it might be more of a temptation for little hands to sneak a piece.

If it agrees with your style, you can set a dollar amount to "buy back" your child's candy. Per piece or per portion, your child gets something of value in return that they can save, or spend on something other than candy.

Make something other than candy the focal point. Share old family traditions, or create new ones, with your child. Work on planning or creating a costume together. Enjoy the experience and put less emphasis on the loot.

Ok,three things. You MUST check this out. You know you’ve always wanted to learn!
http://www.nwwomensfitness.com/subs/events/event_details.php?event_id=127

Happy, Healthy, Halloween!!

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