Recipes!

Update: I finally used the treadmill! Yes, the poor thing is 5 years old and I can count on both hands the times I've used it (other than as an expensive hanger). So, yes! Shooting for three times a week. Baby steps, remember.

Another goal was to remember to get up from my desk at least once an hour. Progress there too, although there are still times I forget. Like yesterday, I didn't realize the time and when my husband got home from work at about 7 p.m., it had been 3 hours since I had last gotten up. Boy was I creaky, when I finally got up from my hard, uncomfortable kitchen chair (I was working at my breakfast table, rather than my desk.) But mostly, I'm remembering to get up. So, I'll chalk that on my success list.

Diet. This has to be put on my "challenge" list. Although I work from a home office, I've been extremely blessed with an abundance of work and, thus, haven't had time to cook. So, we've been eating out or take out. Plus, we went to two grand opening events at a new Bistro movie theater (free popcorn, beer & wine. We eat better (healthier) when I cook and last night, after eating leftover take out for dinner at about 9 p.m., I took my wilting basil and whipped up a batch of pesto. In the fridge. Done. Then I opened a can of garbanzo beans, rinsed them and made hummus with homemade Tahini. In the fridge. Done. I feel a couple of vegetarian dinners will be had this week, after two weeks of heavy and salty meals.

So today, I'm back on track. Menu done, grocery list done and no more eating out for dinner during the week. What's on the menu?

Fish tacos with Cabbage and Guacamole.

Caldo de Res with Corn Tortillas. Heavy on the vegetables, light on the fat. I would have made chicken, but overdosed on chicken during all those dining out meals and need a break.

Hummus with Pita Chips and Spinach Salad with Raspberry Vinaigrette. Pitas, not home made, but baked into the chips.

Pesto Pasta with Caprese Salad and Toasted Baguette.

Pork Chops, Mexican Rice, Steamed Broccoli.

Here are some of my recipes.

Tahini:

4 Tbs. sesame seeds
1 Tsp. sesame oil
1-2 cloves garlic
Juice of 1/4 wedge, lemon
Mix in blender or food processor, slowly adding up to 1/2 cup of water.

Hummus

15 oz can Garbanzo (Chickpea) Beans, rinsed.
2/3 cup Tahini
2 garlic cloves
Lemon Juice to taste (I use the juice of half a lemon)
1 tsp garlic salt or sea salt (optional)
Place ingredients in the same blender/food processor used for the Tahini and process until smooth. Add additional water for a smoother consistency.

Basil Pesto
1 1/2 Cup Fresh Basil (or whatever you have on hand)
2 Cloves Garlic
1/4 Cup Pine Nuts
3/4 Cup, Parmigiano Reggiano (finely grated)
Extra Virgin, Cold Pressed, Olive Oil
Process the first four ingredients in your food processor, blender or by hand in a mortar & pestle.
Slowly drizzle in the EVOO until you like the consistency.

Caprese Salad

Buffalo Mozzarella (sliced in rounds)
Vine-Ripened Tomatoes (sliced in rounds)
Fresh Basil
EVOO
Sea Salt to taste (optional)
Ground Pepper to taste (optional)
On a platter, layer the tomato, mozzarella and basil (basil can be torn or cut in thin strips or used whole)
Season with salt & pepper
Drizzle EVOO over it.
Serve with toasted baguette (Crostini)

Caldo de Rez

1 TBS Vegetable Oil (omit if you use a non-stick pot)
1-2 lbs beef shank  with bones, or stew meat
Salt to Taste
Freshly Ground Black Pepper to taste
1 Onion coarsely chopped
4 Cloves Garlic, minced
1- 14.5 oz Can Diced Tomatoes with juice
1 Teaspoon Cumin
4 Cups Beef Stock, low sodium, low fat
4 Cups Water
2 Potatoes, chopped into bite size pieces
3 Carrots, coarsely chopped
3 Celery, coarsely chopped
2 ears of corn, cut into small pieces
2 Calabasa or Zuchinni, cut in 1/4 inch rounds
1/2 Head Cabbage, cored and cut in quarters
Cilantro (optional)
Directions:
Set a heavy-bottomed pot over medium-high heat. Add the oil, meat, bones, and salt and pepper to taste.
When the meat is browned, cover in water. Simmer for about 1 hour, until meat is tender. You will need to scoop out the foam as it cooks.
Remove the meat and toss out the water. (Optional) Cut the meat into bite size, but leave some meat on the bones. The marrow and bones are an important element in this soup. Set aside.
Add the onion, garlic, tomato, and cumin into the pot and cook about 5 minutes until tender.
Add the rest of the vegetables, except the Calabasa, Cabbage and Cilantro.
Add the beef and bones and beef stock. Reduce heat to low and simmer about until the vegetables are tender. (About 20 minutes)
Add the Calabasa, Cabbage and Cilantro and simmer for another 10 minutes.
Serve with lemon or lime wedges and hot corn tortillas.

I'd love to know if you try any of these recipes along with your thoughts.

Baby Steps

Day 7 since the universe spoke (Saturday, Aug. 17 blog).  I wrote yesterday morning about my lack of movement toward the "get moving" goal, in spite of my best intentions to live a healthier life. Well, Day 7 finds me up early, writing, paying bills and getting a head start on work. I should have just jumped on the treadmill first, but habits got in the way. I won't say that starting up my laptop first thing in the morning is a bad habit. It's how I make my living for the most part and having a strong work ethic is never a bad thing. But, for me... once I start in, I get immersed and pulling away becomes difficult. I managed to clear off the treadmill... but so far, that's the only "get moving" task I accomplished this morning. However, it's only 6:30 a.m. so there is still time.

Meantime, I took some baby steps yesterday that I hope to build upon. I managed to get up every hour or so and walk around the house at a brisk pace for 3-5 minutes each time. That's a big achievement for someone who loses track of time and forgets to get up unless there's a scheduled meeting or appointment or nature calls. But Wednesday, I did it. The first time, I walked for about 5 minutes. The second time was closer to 3 minutes, but I added the component of stretching and reaching up to touch the top of the arched entrance to the kitchen as I passed. So, walking briskly, then reaching up to touch first with one hand and then the other. The rest of my breaks (about 4 total in one afternoon) included the stretching component. I have to admit, it felt good to move around after sitting at my desk. There was the added benefit of clearing my mind and brainstorming while I was at it. So kudos to me.

My schedule is pretty booked today and tomorrow, so I won't be writing and working all day. But, I promise myself that if I find myself sitting at my desk for an hour, I will get up and move around. Baby steps. Another good thing I did yesterday, was I reached my goal of drinking 8 glasses of water. For those of you who already have a healthy lifestyle, I tip my hat to you and realize that what I am patting myself on the back for may not sound like much. But, for me, it's major! So I celebrate my baby steps.

Time to sign off if there's any hope of getting up on the treadmill. More later. OMG, this is the first image I came across when looking for something to illustrate today's message. Universe?

Turning a Deaf Ear to the Universe

Okay, so where was I? Oh yeah, the universe was speaking LOUD & CLEAR that I should get moving. That I should take the next step in my own health and wellness and DO SOMETHING!!! Well, it's now Wednesday and my expensive treadmill is still serving as a hanger. Unused. Gathering dust, or it would be except for the stuff I have laying all over it.

Why is it so hard to take that next step. I'm a smart woman. I am a positive thinker. I know what I should do. I'm not going to make excuses, because that's just what any attempt at justifying my "deaf ear" to the sound of the universe telling me it's long past time to get in shape would be –  excuses. Instead of clearing off my treadmill, or going for a walk outdoors, or dancing around the house, I had a marathon writing session Saturday. From 8 a.m. until 8 p.m. I maybe got up four times. I know two of those times were about 10 minute breaks. I had a half sandwich in the fridge and ate half of it at 10 a.m. and the other at 2 p.m. (standing at the counter, checking out the headlines on CNN). Then, at 8 p.m. I took about 45 minutes to run out to grab a bite and bring it back home to eat, again standing up... but this time I stood because I realized I had been sitting all day! Then I went back to my lap top and made myself stop at 2:30 a.m. when my right wrist was beginning to ache and my eyes felt dry and tight.

Sunday, a girlfriend woke me up at 9 a.m. asking if I wanted to go out to breakfast... I said "make it brunch and I'm there." We spent the day together and visited our whole foods market looking for dietary supplements. There were so many that it boggled the mind (at least mine) and I couldn't choose.

But I did cook a healthy dinner that evening and another healthy meal on Monday. So, that's something. Eating isn't really my problem anyway. My problem is not moving.

And it seems that I'm not the only one. Aside from anecdotal proof (my friends telling me), I read recently that less than half of us exercises or trains on a regular basis; only about 40 percent of the population say they work out regularly. As for me... I'm still thinking these thoughts and writing about it, so  maybe I haven't tuned out the universe completely, maybe I'm just saying, "later universe, I'll get there in my own time." I just hope that time is soon!

The Universe is Speaking

I always say that things happen the way they are supposed to happen. I guess it's another way of saying that God not only has a plan for us, but in God's own time too.

I started writing about health and fitness – not because I'm an expert, but because I need to take charge and responsibility for my own health and fitness. Anyway, I was up early today and ran out to the bank. On my way, I passed 8 women jogging, a dozen or more men and women cycling, a foursome golfing and a couple walking. I guess I see this often enough, but usually I only notice the cyclists and joggers to avoid hitting them with my car. But today I realized that these must be folks from the neighborhood, who obviously are active and health conscious. Hmmm.

Then, I kid you not, on my way back from the bank I saw a brand new pair of running shoes in the middle of the street along with the box they fell out of! No, I didn't stop to try and retrieve the shoes. There was a pretty fit-looking woman walking towards them and I hope that they were hers. I did have fun conjuring up stories to explain how the shoes got there, but I'll save that for another time.

Can the universe be any clearer in sending me a message?

Except for walking to and from my car in the garage (even the bank was a drive-through ATM), or back and forth from my desk to the coffee pot, my morning plan was to catch up on paperwork, get ahead on some of my writing, and work on some projects. I flashed on my treadmill, that, I'm sorry to admit is one of those used as a repository for clothing and bags. I purchased this expensive piece of equipment three years ago, the last time I was motivated to take charge of my health and fitness (come to think of it, that was probably the last time I had a check-up too). I bought it because my excuse for not walking was, "It's too hot here," or "I don't feel comfortable walking alone," and "Those mosquitoes are killers!" I was absolutely positive that the indoor treadmill was the answer. I could walk on it while reading or watching the tube (just like at the gym).

 

So why didn't I use it? It's embarrassing to share, but I must be totally honest: I don't like to sweat. It's that simple. Sure I could walk after dinner while reading or watching TV, but then I would have to shower and I like to shower in the morning and there's no way I would go to bed after working up a sweat walking. But mornings are hectic, or I don't want to wake up my husband with the sound of the treadmill, blah, blah, blah. BLAH!

I did do something that I can pat myself on the back for, although some may not think it's such a big deal. Usually, if I'm out running errands early on a Saturday, I'll swing by the taco joint for a breakfast taco or two. And, today I didn't. I came straight home. And, no, I didn't clear off my treadmill and jump right on it. My husband's still sleeping and Saturday is the one day he gets to sleep in, so I'm not going to disturb his rest. But the day is young and full of possibilities. And, with the universe practically clobbering me over the head with hints to get moving, I know something will happen. Things happen the way they are supposed to happen and at the time they are supposed to happen. Is this my time to put myself first. To get moving and take the next step towards good health and fitness habits? I'll keep you posted. Any suggestions? Please share, I welcome them! Really!!!

Ears to Your Health

Yesterday I started writing about women and health issues. Namely, we need to put ourselves first and start acting on what we know we should do; what our next steps will be. I do a lot of writing in my career and for personal enjoyment, and as I wrote my blog yesterday, I was reminded of how easy it is to lose track of time.

I get immersed in an idea and run with it, realizing I haven't gotten up from my seat in an hour or more –usually I notice this only because I need a bathroom break, I need to get going to a meeting or appointment, or I get hungry. Now, this isn't a new dilemma for me. I tell myself that I am going to make a point of getting up every 30 minutes (even if it's only to stretch or take a lap around my house) but I always end up losing track of time. I also try to keep track of my posture. I find that the longer I work on my lap top the more I tend to slouch. I'm pretty good about catching myself, though, but it's a constant adjustment for me to straighten up. So I was happy to discover yesterday a tweet from the WSJ about a new device that reminds people to sit up straight and get up and move around by vibrating when you don't. I re-Tweeted it yesterday and will post it here too.

The device is a $150 sensor called LumoBack, from a company called Lumo BodyTech, that straps around your lower waist to track your posture and vibrates whenever you slouch. It also tracks steps while walking and running, standing time, sitting time, sleep positions and sleep time. You can read Katherine Boehret's review here: on.wsj.com/14KHWwE

I think it may be worth a try as a motivational and coaching tool as much as a gentle reminder to sit up straight and get up and move more.

So that got me thinking about technology and what other products/apps might be out there to help us in our health/fitness quest and this one caught my eye. The Iriver On are earbuds that, not only play music, but also measure heart rate, distance, cadence, speed, and calories burned. The technology was developed by Valencel and licensed to Iriver and are available at sporting good stores. To see how they work visit this site: http://valencell.com/performtek™-technology

It's projected that by 2017 there will be 170 million wireless, wearable sports and health devices, but to date, there aren't many that accurately track key vital signs and activity without being cumbersome. Valencell says a National Institutes of Health (NIH) funded study, shows its non-invasive biometric sensor accurately tracks this data, fits into most wearable music earbud designs, and wirelessly transmits data to a smartphone or mobile device where it is analyzed and reported in real-time via a proprietary algorithm and application or via other popular mobile fitness apps.

And here's a fun way to get moving, Konami – you may recognize the video game, "Frogger" – is also the original maker of the dance mat arcade game in "DanceDance Revolution" and a giant screen Classroom Edition of the same game. It's been championed by none other than First Lady Michelle Obama, who says they have it at Camp David and "it will make you sweat."

I'd love to hear what you think, and let me know if you are using or planning to use any of these products and how they work for you.

Taking Care of Ourselves First

A lot of my friends have been revisiting their habits as it relates to healthy living lately. I know that it's been on my mind too and so discussion with the girls tends to head in that direction. Perhaps it's a top of mind focus because it's the beginning of a new school year or because we realize if we don't get started soon, the holidays will sneak up on us.

Whatever the reason, I'm pleased that our health is a hot topic right now. Living in deep South Texas we recognize that obesity is a (no pun intended) BIG problem! It's no wonder when we live in an area where hand-made, white flour tortilla tacos are sold in drive throughs, mini marts and even gas stations! In most other cities, having a restaurant offer hand-made, fresh flour or corn tortillas is a novelty and a real treat. Here they are not only common fare, they are cheap! These home-made style tacos run as little as 99 cents. And we still have all of the other fast food chains and convenience foods that are found everywhere else. There are a lot of other causes for the high obesity rate, and smarter people than I have done extensive research on this issue, but speaking for myself, those darn flour tortilla tacos are tempting and I have at least one a week.

Of the many health issues associated with obesity, one of the most destructive is diabetes. One of the problems is that many people don't realize they are pre-diabetic or that they have the disease because the symptoms can be attributed to other things: age, long work days, shrinking bladders, etc. It seems that everyone either has it, or knows someone who has it and it seems to not be that big a deal. Well, it is. In researching an article on women and heart disease (Lady Couture Magazine, February issue) I spoke with two cardiologist who both cited diabetes as the main cause for women's cardio-vascular disease in the Rio Grande Valley. But I digress. Today's blog isn't about obesity or diabetes; it's about women taking charge of our own health.

 

 

We care for everyone else, our children and spouses and even our parents. Why do we put ourselves last? If we fall ill, then we can't very well take care of our loved ones, can we? I can speak from my own experience:

·         I haven't had a general or gynecological check up in more than two years... maybe, probably longer.

·         I don't exercise regularly.

·         I often eat on the run or skip meals entirely.

·         I'm overweight but I'm not actively doing anything about it.

·         I remind my husband to schedule his checkups, but don't follow my own advice.

My friend, Lucy Lagaci, said it best: "We know what we should be doing. We've read all the books. But we can't seem to take that next step."

Lucy heads the Foundation for Mission Hospital and I serve on the committee with her that is planning the 6th Annual Ladies First Luncheon where, hopefully, we'll all be motivated to take charge of our own health. Save the date and plan to attend! So who's with me for taking the next step? I'd love to hear your comments and next step ideas.

Freezing in Front of a Camera

I am not often asked about media coaching, although I've done it once or twice – mainly to prepare someone to talk on-air regarding a crisis situation – but a friend recently asked me to help her prepare for a new webinar series she was hosting. So, I gave her a crash course of pointers in the 45 minutes we had to visit. Big mistake. It was a case of too much, too fast. A little of this and that, but no opportunity to really coach her.

When I coach for an on-air interview in a crisis setting, the focus is on what to say and what not to say: don't answer hypotheticals, stay on message, be truthful, don't be afraid of dead air, are some examples. Secondary, but equally important, is how you appear on camera and there are some tips to help the audience stay focused on the message, rather than the messenger.

But for this web gig, I thought a quick overview would work because she would be speaking to a friendly cameraman about a subject in which she is expert. She didn't have to deal with the added pressure of being interviewed on live TV and especially in the midst of a crisis. But here's the thing; just because a person is a great speaker/presenter; is an expert in her field; and isn't facing tough media questions; doesn't mean that those great skills and attributes ensure she does a great job speaking on air, and especially, on camera.

There is something very intimidating about the impartial, cold stare of a camera lens that can topple even the most confident and talented individual.
 

 

Any nervous mannerisms are suddenly amplified, and the more conscious you are of what not to do, the more nervous and flustered you become. So my quick overview really did her more harm than good. I'll still give pointers when asked, but I will counsel that the person asking will be better served with a more comprehensive session. If you can afford it and are planning to be in front of the camera frequently, there are some very good resources and experts. My advice is helpful, but there are people out there who only or primarily deal with this one area. Contact me and I'll be happy to refer you.

Some people are born naturals in front of the lens. They glow and shine and are completely comfortable in front of the camera and it translates to the audience. But most of us aren't that lucky. So, if you are planning your own webinar or are creating a video presentation and, if I can only share one bit of advice, it's this: know your material inside and out. Then practice, practice, practice. And I mean practice in front of the camera, record yourself, and watch it. Check out how you did, where you can improve and how you can do better. Then practice some more. Keep at it. Then, and only then, should you tape your show for real.

Let me know how you do. I'd love to hear your feedback and comments.

525,600 Minutes - Measuring a Year in the Life

I caught the tail end of Rent on cable the other day. I tuned in during Angel's funeral and watched it through to the end. Angel is one of my favorite characters, sweet, non-judgmental, generous. But the reason I mention it now is the theme song has been stuck in my mind ever since. You know, "525,600 minutes... How do you measure a year in the life?"

 A lot can and does happen in those 525,600 minutes. For me, the last 525,600 minutes began with a classified ad in the Sunday newspaper. There was a job listed for an editor of a new women's magazine. I had been working as a freelance communications expert and was doing pretty well on word-of-mouth references, but writing and editing are my first loves. I really enjoyed my all too short stint editing RGV Women magazine (the publisher hired me to edit the last few issues before he shut it down in 2006) so I welcomed the opportunity to do it again. I got the job, started laying the foundation for it on a part-time basis in September, and by mid-October I was there full time, editing Lady Couture Magazine. Our first issue was published in December. Although I headed the editorial side, I really didn't have much say in the design or art direction. In January, things began to change as I was given more authority and flexibility with the design-side of the magazine, working with graphic designer/photographer Esmer Olvera, and by February we were pretty much set. It was a fine magazine. Well produced, top quality, mailed to readers instead of just distributing it at local businesses. We created a buzz and were getting recognition and building our brand and our audience. We had some wonderful contributors, too: Kim Cantergiani, Chef Marcel, Marcie Kazen, Anissa Garcia to name a few.

 

But from the very beginning, we were told that magazines are a dime a dozen here in the Rio Grande Valley and that it is very hard for a magazine to be a success here. In other words, if you can make it here, you can make it anywhere. Which is exactly what we planned to do.

 

The last issue of Lady Couture Magazine.

Unfortunately, the market couldn't support it and a couple of weeks ago, our publisher made the heart-breaking decision to close it down. Our August issue, which was also the first monthly issue only available as an e-magazine, was the last one. But, there is hope that Lady Couture Magazine will surface again sometime in the future. Goodbye Lady Couture Magazine. Hope to see you soon!

I was approached by someone who saw the magazine I edited, LadyCoutureMag.com. They're looking for South Texas border families. Check it out and pass it along.

Strong ethics, commitment, loyalty – being as good as your word. That’s how you build trust. That’s how you build customer loyalty.OneVoice2.com