Pan-Seared Scallops with Lemon Vinaigrette

Here's what's on tonight's menu....

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

12 ounces sea scallops, thawed if frozen
2 lemons
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion
Salt, to taste
Black pepper, to taste
2-3 fresh basil springs. including stems
2 tablespoons fresh basil leaves, cut into strips (optional)

1. Rinse scallops and pat dry. Set aside.
2. With a sharp knife score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.

3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook 2-3 minutes; season with salt and pepper. Transfer to a serving platter and keep warm.

4. Combine the lemon peel, basil springd and remaining olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon and basil springs with a slotted spoon, leaving the oil in the skillet; discard.

5. Cook the scallops in the hot oil for 3-5 mintues or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and pepper.

6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.

Nutrition Facts per serving: 190 calories, 16g protein, 6g carbs, 11g fat (1g saturated), 1g fiber.

This just sounds so simple and delicious. I can across the recipe in Fitness Magazine's March issue. We are trying it for the first time tonight! I am serving the meal with a baked potato for Andrew and roasted cauliflower for me.

I'm sure I'm not in alone in shouting TGIF! It's been a great big, busy week and Friday nights sound so sweet. We are calling it an easy night at home tonight with dinner and a movie. This weekend is all about outdoor sports! The weather begs for snowboarding on Saturday - fresh snow! and a sunny Sunday bike ride in the woods. Wonderful. Enjoy the weekend whatever you do:)
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Spring Cleaning!

I'm sorry it's been a few days since I've written. It's been like a whirlwind around here! Saturday was so beautiful we just had to find some fun outside. I've always loved mountain biking. Intense effort followed by heart pounding descent really gets me going! Since my bike was stolen last season I just haven't hit the trails. Until yesterday! I bought an amazing new-to-me bike from a friend and rode like a wild lady through Powell Butte state park. It was perfect. I happen to love exercise for exercise sake but there's nothing like the rush of great physical activity (at high speeds) in the out-of-doors!

Today was spent deeply involved in another Springtime activity. Major household cleaning and reorganizing. It's rather dramatic what a bit of furniture rearranging an a few new shelves can do. I feel quite reinvented:) Just now putting the finishing touches on my new bedroom office. Previously I've been dragging all my books and notes and spilling out all over the kitchen table. Now I have my very own desk! I've heard it suggested to keep work out of the bedroom but this is my sanctuary, my creative den, my "spot".

I enjoy a good scrub down and our tiny apartment needs constant upkeep. Sometimes I think we have dozens of cats instead of two. If I leave the place un-dusted for a weekend the fur balls multiply! Today we moved all the furniture, swept, mopped and removed any moldy grim we found along the way. It took all afternoon (including the trip to IKEA) and the results are worth the effort. I feel much happier at home. Setting your space right can make your whole life seem easier and more organized. As the weather warms up and we are inspired to make new and fresh here are some tips to keep your Spring clean green.....

These simple suggestions are so basic you most likely have all the "ingredients" in your cabinets already.

Here are a few basic “recipes” and techniques to get you started:

Glass: Mix 1/4 cup vinegar with 1 quart of water in a spray bottle. Spray on glass and wipe clean with old newspaper or a lint-free cloth.

Countertops and bathroom tile: Mix 2 parts vinegar and 1 part baking soda with 4 parts water. Apply with a sponge, scour, and wipe away.

Floors: Mix 4 cups of white distilled vinegar with about a gallon of hot water. If desired, add a few drops of pure peppermint or lemon oil for a pleasant scent. After damp mopping the floors, the smell of vinegar will dissipate quickly, leaving behind only the scent of the oil.

Wood furniture: Mix equal parts of lemon juice and olive and oil. Apply a small amount to a cloth, and rub onto the furniture in long, even strokes.

Toilet bowl cleaner: Sprinkle a toilet brush with baking soda and scrub away! Occasionally disinfect your toilet by scrubbing with borax instead. Wipe the outside of the toilet clean with straight vinegar.

Disinfectant: Mix 2 teaspoons borax, 4 tablespoons vinegar, 3 cups hot water, and 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use a spray bottle. Wipe clean.

Mold and mildew: Wipe with straight vinegar.

Air freshener: Sprinkle essential oil on a cotton ball, and stash it in a corner of the room. If you have kids, make sure it is out of their reach as essential oils are very strong and could irritate their skin. Lavender is a relaxing scent that is great for bedrooms, and cinnamon, clove, and citrus oils are great for the rest of the house. You can stash a few in the car too—try peppermint, which may help you to stay alert.


Happy Cleaning!
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So much to do this year!!

What are you going to train for? Just deciding to put one of these fun events can do a world of good for your mind, body and motivation. Don't worry of you've never done anything like this before -- everyone is a beginner once! I finished my first Triathlon and a Half Marathon last year and still feel amazing about it:) My husband is going to join me for the Girlfriends and Dudes Triathlon this year too-- his first. I can hardly wait! Pick something that sound wild to you and GO for it!


Triathlon Training Seminar

Event Date(s): 03/16/2010

If you have ever dreamed of finishing a triathlon, now is your chance!

March Muddy Madness

Event Date(s): 03/21/2010

Enjoy a series of physical challenges and mental orienteering.

Learn to Run

Event Date(s): 04/01/2010 - 06/17/2010

12 Week Learn to Run program - Safe, Effective and Results-Oriented!

10 Week Fat Loss Program

Event Date(s): 04/13/2010 - 06/19/2010

If your goal is Fat Loss, this program will get you there!

Ultimate Spring Makeover Challenge

Event Date(s): 04/14/2010 - 06/14/2010

This Weight Loss challenge will get you looking your best just in time for Summer!

Learn to Run Barefoot

Event Date(s): 04/17/2010 - 06/19/2010

Train the muscles in the foot to do their job!

Mt. St Helen's Summit Climb

Event Date(s): 06/19/2010

Haven’t you always wanted to summit Mt. St. Helens? Now’s your chance!

Summer Solstice 3 and 6 Mile Fun Run, Live Band & Costume Contest

Event Date(s): 06/26/2010

A 3 & 6 mile evening walk or run & Costume Contest to celebrate the start of summer.

Sea-kayaking, Hiking & Biking the San Juan Islands:

Event Date(s): 07/14/2010 - 07/18/2010

Join us for hiking, biking, kayaking and more in the magnificent San Juan Islands.

Girlfriends & Dudes Triathlon

Event Date(s): 07/25/2010

Short distance triathlon along the beautiful Columbia River including a Kids Tri too!

Learn to Row

Event Date(s): 08/21/2010 - 08/22/2010

Experience one of the most amazing full body workouts and a sport that is so meditative.

Summer's End Amazing Race

Event Date(s): 09/12/2010

A knock-off from the TV show, this event will challenge you and your partner!

Girlfriends Half Marathon

Event Date(s): 10/17/2010

Recruit your best girlfriend and benefit Breast Cancer Research.

Workout for your Soul

Event Date(s): 11/14/2010

An exercise-a-thon to raise food and clothing for those families in our community who need help!
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R and R

Life has been busy! And I only hope it gets busier. I can't complain one bit about the amount of work I have or how many things I have to do in a day. I am truly grateful! However, too much, too often can wreak havoc on a person. From mood to performance, lack of down time can ruin a good thing. Work, family, school, even gym time can eat the day away and leave you with little time for rest and rejuvenation. Going, going, going without stopping to rest can leave you at risk for illness, injury or just plain crankiness. I must admit I was headed down that way myself. Halfway through last week I hit the old wall, so to speak, and struggled to find enough energy to get through the day. In my profession that is no way to work. Impossible, really, I work as a motivator and a mover --not a moper!

Luckily, I had an open weekend and was able to schedule a well-needed break. We didn't have to go far to find the kind of R and R that was needed. We left Friday after work and drove toward Mt. Hood. The sky was bright and blue. When we pulled up in front of the log cabin I finally let out my breath and heaved a sigh of relief. The roaring fireplace, the scent of the forest, the quiet of the night, that was what my soul had been waiting for.

Now I am back home on Sunday evening with pebbles in my shoes, dirt on my stoop and serenity that will last. I am ready for the week. I am ready for the Spring. I am ready for what ever the world has to bring.

Take the time you need to rest. Remember to fill up your reserves as often as you can. Running on fumes can lead to an unexpected breakdown. It's better to take a pit stop here and there than for some routine maintence than to trudge disgracefully home.
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Dinner is Done!

Here’s another super easy, low-calorie healthy recipe for you! I’ve had lots of clients asking me recently for more go-to quick and yummy meals. Coming home late from work, tired and hungry can lead to less than awesome choices in the pantry. This Ginger Beef dish is simple and can be whipped up in no time. Each serving has 200 calories. Steam some rice and broccoli and you’ve got tasty take out at home!

Ginger Beef -- Serves 4

INGREDIENTS

1 lb flank steak

2 tbsp lite soy sauce

2 tbsp seasoned rice vinegar

1/2 cup water

2 tsp ginger, ground

1 tsp garlic powder

10 slices (1" dia) fresh ginger root

8 large sized scallions

2 tsp corn starch

DIRECTIONS

Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.

Defrost and slice meat into 1" strips.

Cut against the grain of the meat.

Put in refrigerator container and place in refrigerator at least 20 minutes.

Peel ginger root, slice into thin wafers.

Dice them up with kitchen knife.

Wash scallions and slice them into small wafers.

Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.

When vegetables are browned, add meat, liquid and all, to skillet or wok.

Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.

If so, add 1 tbsp water at a time until no burning will occur.

Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.

For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.

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My Monday....

Woke up with a grimace and a grunt. The alarm sounded so out of place in the dark quiet Monday morning. I stomped out of bed and into my sweats. A few minutes at the table with a mug hot lemon water and I managed to right my bad attitude and get ready for work. I knew I had a big, long day ahead of me and I didn't feel ready! Luckily my wonderful, eager and energetic morning clients always set me straight! Thanks Ladies, you rock.

I had clients from 6am until noon, a t.v. appearance at 4pm and spin class to teach at 6pm. I was tired just thinking about it. Well, I made it! An early afternoon nap and 3 mile run before lunch calmed my nerves, eased my mind and go out some of my nervous energy.

My first T.V. appearance went great! After I settled my nerves - it was a total blast! Thanks to everyone at KOIN Keep it Local for a great show. You can see the segment on their website tomorrow....

http://www.koinlocal6.com/content/keepitlocal/story/Fitness-Lose-the-Love-Handles/6rBksVSO_UqACgYfC8DB8g.cspx

This was a big accomplishment for me and look forward to my next take in front on the camera! I do think I'll do my hair a little differently and look at the camera a bit more:)

I hope you all have a great week. Take a few minutes to think about your goals for the week. What wonderful things did you accomplish last week? What's next?

I want to run outside more and keep better track of my diet. Spring could be right around the corner...I'm going to be ready!
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The Core of the Matter

The "core" of our bodies is the source of all our physical strength. Our power house! The core is where the body's center of gravity is located and where all movement begins. Everything we do, lift, swing or strike originates from the truck or torso of our body. Think about the twisting in tennis, carving on the slopes, turning in soccer. All of these athletic moves require a strong and well trained core. But this isn't just important for athletes. Every single one of us should be training our cores, daily. An efficient core is necessary for maintaining proper muscle balance and posture throughout the entire kinetic chain (the connection between all our bodily systems). If the core is unstable during movement, even everyday actions, our bodies are at risk for imbalance and injury. A strong core helps protect our spine, hips and shoulders from potentially harmful forces that occur during athletic and functional activities. It is incredible how effective and safe core training can dramatically relieve common back pains and prevent further damage. I make sure all of my clients incorporate this type of training into their fitness routines.

Catch me live on KOIN channel 6 "Keep in Local" when I demonstrate my favorite exercises to work this area. I'll also be wearing a super cool workout outfit provided by Skirtsports (also modeled at Girls Night Out). Visit their website http://www.skirtsports.com/ to see all the cute clothes!

Remember with good nutrition, regular exercise and core training in your workout you are well on your way to the whittled middle and rock hard abs you really want!
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