Plant Forward/Whole Foods Lifestyle

As you know, Paulo and I have been following our Plant Forward/Whole Food Lifestyle since September of 2017. (To read more about that decision: https://www.arlingtonpersonalfitness.com/apfupdates/2017/9/28/why-paulo-i-dipped-our-toes-into-plant-based-eating)

We believe that turning to a plant forward/whole food diet is one of the best steps you can take to improve your health, boost energy levels, and prevent chronic disease. Science shows changing your nutrition is a powerful way to live longer, help the environment, and reduce your risk of getting sick.

Excellent scientific evidence exists that many chronic diseases can be prevented, controlled, or even reversed with a whole-food, plant-based diet. Scientific research highlighted in the Forks Over Knives movie and The China Study book (among many other sources) shows that a plant-based diet can reduce the risk of type-2 diabetes, heart disease ,certain types of cancer and other major illnesses. Many people also report better fitness, more energy, reduced inflammation and better health outcomes at the doctors after making the switch to a plant forward diet.

Science also shows that one of the biggest obstacles to the adoption of a plant forward/whole food lifestyle is KNOWING what it means and HOW to implement it.

What it means is simple if you look at this list:

1. Meat & Poultry: Minimize or Avoid

2. Seafood: Minimize or Avoid

3. Eggs & Dairy: Minimize or Avoid

4. Oils: Minimize

5. Highly Processed Food: Minimize or Avoid

6. Whole Grains: YES

7. Fruits, Veggies, Starchy Veggies: YES

8. Legumes: YES

What is harder is implementing this into our daily lives. GOOD NEWS! We are here to help. Starting September 6th (after all, September is the new January) I will offer one week of a full plant forward meal plan for any one interested. The plan will include 3 meals per day, plus snacks options, plus your shopping list. All YOU have to do is shop and cook. Sounds intriguing right? An easy way to be healthier without having to work too hard. If you are interested after the first week, I will continue to offer the program for $10 per week for the remainder of the month. Let me know if you are interested in the trial period!

After all the work you put into your fitness, your nutrition is just as important!

Breathe!

Many years ago, I watched a Ted Talk called Shut Your Mouth and Change Your Life by Patrick McKeown. (https://www.youtube.com/watch?v=mBqGS-vEIs0 ) I started thinking more about breath, mouth breathing and I practiced some of the techniques he mentioned. Last summer during my Covid reading spree I read Breath: The New Science of a Lost Art by James Nestor. ( https://www.mrjamesnestor.com/breath/ ) Shortly after that, there was a series of articles in the NYT about breath which included breathing techniques and exercises. I may have sent these articles out to you (James Nestor is mentioned in these articles). All of this attention to breath sparked my interest in breathing (before then I didn’t breathe) and how it relates to stress, exercise and over all health.

Of course, we know that BREATH is life, but what a lot of us don’t realize is how breath affects our life. According to Dana Santas, (CNN Health Contributor whose article I have linked to this blog) , “Breathing plays a vital role in how you think, feel, rest and recover, and it even impacts your posture and movement.” How we breathe affects us at a cellular level. Changing the way we breathe can influence weight, athletic performance, allergies, asthma, snoring, mood, stress, and focus to name a few. Proper breathing is a key in weight training and cardiovascular conditioning, as well as yoga. In Dana’s article she talks about how she works with high level athletes whose performance is improved through better breathing techniques. Good breathing technique can assist in stress relief the same way improper breathing can create more stress in our body.

The first step in good breathing is to close your mouth. Breathing in and out of the nose filters and warms the air. It helps us takes fuller, deeper breaths. If you suffer from nasal congestion (almost 40 percent of people do) the first step is to clear that congestion. Neti pots, some essential oils and saline sprays can be helpful in clearing congestion. And of course, there are nose clearing techniques!

Take some DEEP breaths. The average person only uses 10 percent of the diaphragm. Shallow breathing puts stress into our neck and shoulders and can even keep us in a constant state of low level stress. Lie on your back, place one hand on your belly and the other on your chest. Breathe deeply in and out. Feel the belly rise and fall. Your chest should barely move. Practice this lying down until you feel comfortable and then move to sitting and standing.

Stand Up Straight. Poor posture restricts the diaphragm. Regularly stretch your chest muscles, upper back muscles and neck muscles regularly to improve your posture. We have pictures of these stretches on our website, but ALWAYS check with your trainer about how to stretch to improve your posture and breath.

James Nestor and the NYT article both include more techniques to enhance better breathing. Dana Santas from CNN will be writing a four part article on Breath.

I have attached the NYT article here, as well as the CNN newsletter. Don’t take your breathing for granted!

https://www.nytimes.com/2020/07/18/at-home/coronavirus-breathing-exercises.html

https://www.cnn.com/2021/06/16/health/breathing-better-training-wellness/index.html?utm_source=Six+Minute+Mile&utm_campaign=ff19bee771-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-ff19bee771-12246186

Greek Salad with Farro

Adapted from Raising the Salad Bar by Catherine Walthers

Ingredients

• 1 cup farro

• 1 can chickpeas, rinsed and drained

• 1 cucumber, peeled, seeded and diced

• 1 red bell pepper, cored and diced

• 1 cup grape tomatoes, halved

• 1/4 cup minced red onioin

• 1/2 cup black olives, halved

• 1/4 cup minced fresh dill or parsley

• 1/4 cup chopped fresh mint

• 1 cup crumbled feta (optional)

Red Wine Vinaigrette

• 1/4 cup red wine vinegar

• 1 clove garlic, finely minced

• 1/4 tsp kosher salt

• 1/4 cup olive oil

Method

1. Cook farro according to package directions. I like to leave my slightly al dente because I don’t like mushy grains. Drain well and set aside to cool.

2. In a large serving bowl, combine farro and all ingredients except feta

3. Whisk dressing together in a small bowl

4. Toss salad gently with dressing and top with feta if desired.

Veggie & Ricotta Galette

Adapted from https://www.prouditaliancook.com

Ingredients

DOUGH

• 1 cup of all purpose flour, I use King Arthur’s White Whole Wheat

• ½ cup of polenta or fine yellow cornmeal

• ½ teaspoon salt

• 6 tablespoons cold unsalted butter, cut into pieces (I used Earth Balance Vegan Butter)

• ¼ to ⅓ cup of ice water

• a pinch of black pepper

FILLING

• 1 cup or so each of asparagus, zucchini, red pepper, or other veggies of your choice, cut into bite size pieces

• 1/2 red onion, diced

• a handful of curly kale or baby spinach

• 1 garlic clove, finely minced

• a pinch of thyme

RICOTTA MIXTURE

• 1 cup of ricotta, drained of moisture

• 1 egg beaten, reserve a little for brushing dough

• ½ cup of grated parmesan or romano cheese

• a pinch of red pepper flakes

• salt and pepper to taste

Instructions

1. Prepare your dough in a food processor by pulsing the flour, polenta salt and pepper together. Add the butter and process until combined. then while it's running add the ice water down the tube a little at a time until the dough starts to come together into a ball. Wrap in plastic and refrigerate for half an hour.

2. Preheat oven to 400F

3. For the filling, drizzle olive oil into a skillet add the onion and garlic and cook til it starts to soften and lightly brown. Add the rest of the chopped veggies and sauté until just tender. Mix in kale until tender. Do not over cook.

4. In a bowl add ricotta, egg, grated cheese, thyme and salt and pepper and red pepper flakes to taste, mix til incorporated, then fold in the sautéed veggies.

5. Remove the dough from the fridge, let it sit for 10 minutes at room temp then on a sheet of parchment roll it out to about 14 inches in diameter, don't worry if it's not perfect, just take your time. Place it onto a rimmed baking sheet.

6. Spread the ricotta and veggie mixture onto the dough leaving a 2 inch border all around. Fold the edges up and pleat where needed to seal in good.

7. Brush the crust with the remaining beaten egg.

8. Sprinkle crust with grated cheese and ground pepper.

9. Drizzle the top with olive oil.

10. Bake for 35 to 40 minutes or until crust is deep golden brown and ricotta is set.

Speedy 8-Ingredient Pantry Dal

Adapted from https://ohsheglows.com/book/

Ingredients

• 1 heaping tablespoon virgin coconut oil or olive oil

• 4 cups peeled (if necessary) and diced veggies*

• 1 cup uncooked red lentils

• 1 cup water, plus more if needed

• 1 (14-ounce) can diced tomatoes

• 1 (14-ounce) can light coconut milk

• 1 1/2 teaspoons garlic powder

• 1 1/2 teaspoons minced onion**

• 1 heaping tablespoon red curry paste, to taste

• ¾ to 1 teaspoon fine sea salt, to taste

• Freshly ground black pepper, to taste

Serving suggestions:

• Cooked basmati rice or grain of choice

• Fresh chopped cilantro leaves

• Fresh lime juice

• unsweetened coconut

Directions:

1. In a large pot, melt the coconut oil over low-medium heat.

2. Peel (if necessary) and dice the veggies into 1/2-inch pieces. Add them into the pot and stir until combined. Increase heat to medium.

3. Add in the rest of the ingredients (lentils, water, diced tomatoes [with juices], coconut milk, all the spices, salt, and pepper). Stir until combined.

4. Increase heat to high and bring to a low boil. Reduce heat to medium and cook, uncovered, for 18 to 30 minutes, until the veggies and lentils are tender; the cook time will depend on the types of veggies you use, and their size. Stir the dal frequently while cooking, and reduce the heat if necessary to prevent it from sticking to the pot. (If you’re using potatoes, I suggest covering the pot while cooking since they don’t contain as much water to “cook off”. You may need to add more water to thin the mixture.)

5. If desired, serve over rice, and garnish with cilantro, lime and or unsweetened coconut (it’s still great without these additions, though!).

* You can use any veggies you like! I use it as a way to clean out the vegetable drawer in the fridge! Here I used broccoli, yellow squash, onion, grape tomato and spinach.

Dreamy Peanut Butter Crunch Veggie Noodle Bowls

Adapted from https://ohsheglows.com/categories/recipes-2/

Ingredients:

• 4 oz soba noodles

• 1 TBL extra virgin olive oil

• 1 medium red bell pepper, seeded and thinly sliced (2 cups)

• 3 heaping cups thinly sliced red or green cabbage (1/2 small)

• 1 crown of broccoli cut into bit size pieces (1 cup)

• 1 cup frozen shelled edamame

• 2 TBL coconut aminos (soy free and low sodium seasoning sauce)

• 2 medium carrots, peeled and julienned (1 3/4 cups)

• 4 large green onions, thinly sliced (1 cup)

• 1/2 cup lightly packed fresh cilantro

• fine sea salt

• lime wedges for serving

• chopped peanuts for serving

Method:

1. Prepare the peanut butter sauce (see below)

2. Cook noodles according to directions, drain and rinse with water

3. In a large wok, place oil, bell pepper and cabbage. Saute, uncovered over medium high heat for 5 minutes until slightly softened (al dente, tender but with some firmness)

4. Add edamame and coconut aminos. Saute for 3 minutes until edamame is thawed and heated through.

5. Add carrots and green onions. Cook for one minute or so.

6. Turn off heat and stir in cilantro and drained noodles. Taste and season with salt and lime juice. Reheat over low if necessary.

7. Plate the mixture (using tongs makes it easy!) Add a generous drizzle of peanut butter sauce, garnish with lime juice and and handful of chopped peanuts.

Dreamy Peanut Butter Sauce

• 1 glove garlic

• 1 tsp grated ginger (I use a microplane)

• 3-4 TBL Water

• 5 TBL smooth natural peanut butter

• 3 TBL fresh lime juice

• 2 TBL sesame oil

• 1 TBL low sodium tamari

• 2 tsp natural maple syrup

• 1 TBL chili garlic sauce or siracha, to taste

In food processor, process garlic until minced. Add the rest of the ingredients and process until smooth. If the sauce is too thick, add a little more water. Season to taste with salt, pepper and chili garlic sauce or siracha!

Is September is the New January?

Recently I was reading a blog post by one of my favorite authors and self help gurus, Gretchen Rubin. She discusses September as another January, a clean slate on which we can write new possibilities. To many of us, September IS like January. Through years of schooling we have been conditioned to think of September as a chance for renewal. Our vacations are over, a new season is upon us. Is this September different? Our lives have been upended for six months now. I know I have gone through peaks and valleys of my mood, my eating and my exercise motivation. Last year at this time I was training for the Gulf Coast Half Marathon with my daughter, feeling lean and fit and strong. Now it feels like every run is LONG enough. But while September will more than likely not return us to the life we knew before quarantine, I BELIEVE we can use it as a beginning. To begin to refocus on some of the things we may have let fall to the wayside as we began to suffer from quarantine fatigue. September FEELS like a good time to make a RESET. Perhaps with the change of temperature, we can get outdoors and exercise more, maybe meet a friend for a social distancing exercise session. With the onset of autumn vegetables, maybe we can be motivated to try new, healthy recipes and focus on the weight we wanted to lose when the change of habits in quarantine interrupted us. Perhaps we can add the virtual workout that we have lacked the motivation to find the time and space for, whether it is a class or a private session. Whatever the change you want to make now that we have seen the summer go by, in the words of Gretchen Rubin, “ September gives the same feeling of an empty calendar and a clean slate”. The air seems charged with possibility and renewal.” I am going to challenge myself, and I encourage you to challenge yourself, to add something to make your life healthier and happier. And, as always, I am here to help you in any way you need. Think about it.

Link to the original post by Gretchen Rubin:

https://www.betterapp.us/posts/7882769?notification_id=888754193&utm_campaign=notification_space_post_create_notify_all&utm_medium=email&utm_source=transactional_emails

Cauliflower Sandwiches

Adapted from the Washington Post: https://www.washingtonpost.com/news/voraciously/wp/2020/06/28/this-roast-cauliflower-sandwich-proves-vegetables-can-be-hearty-and-even-indulgent/?tid=ss_pin

Ingredients

• 1 large cauliflower head (2 to 2 1/2 pounds), leaves removed, trimmed

• 3 tablespoons extra-virgin olive oil, divided

• 3/4 teaspoon kosher salt, divided

• 1/2 teaspoon freshly ground black pepper, divided

• 1 cup (3 1/2 ounces) shredded smoked Gouda or provolone cheese (may substitute vegan cheese of your choice)

• 1 medium shallot (2 ounces), thinly sliced

• 1 large garlic clove, thinly sliced

• 1 pinch crushed red pepper flakes

• 1 bunch rainbow chard (12 ounces), stemmed and torn into 2-inch pieces (or other greens, I have used kale & horseradish greens)

• 4 good French rolls

• 4 tablespoons mayonnaise (may substitute vegan mayonnaise/ we used dijon mustard)

• 1/3 cup drained and chopped Peppadew peppers (may substitute hot cherry peppers or pickled jalapeños)

Method

• Place a large, rimmed baking sheet on the oven’s center rack and preheat to 450 degrees.

• Chop the cauliflower into florets. In a large bowl, toss them with 2 tablespoons of the oil, 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. When the oven has finished preheating, transfer the cauliflower to the baking sheet.

• Roast the cauliflower for 15 to 20 minutes, until browned on the bottom. Gently toss the florets, then continue roasting for 5 to 10 minutes, until golden brown and tender. Remove from the oven and divide the cauliflower into four piles on the baking sheet. Top each pile with a quarter of the shredded cheese and let it begin to melt over the warm cauliflower. Leave the oven on.

• While the cauliflower is roasting, in a large skillet over medium heat, heat the remaining 1 tablespoon of oil until shimmering. Add the shallot, garlic, red pepper flakes, the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook, stirring frequently, until the shallot is tender and translucent, 2 to 3 minutes. Increase the heat to medium-high, add the chard leaves, and cook, stirring frequently, until just wilted, 3 minutes.

• Slice the rolls lengthwise almost all the way through, keeping the hinge intact. Place in the oven, directly on the racks, to toast, 2 to 3 minutes.

• To assemble the sandwiches, divide 1 tablespoon mayonnaise among the cut sides of each roll. Transfer a cauliflower pile and cheese to the bottom half of each roll, then top with the sauteed chard and Peppadew peppers. Close the rolls and serve warm.

It's Never Too Late!

This morning a client sent me this quote from F Scott Fitzgerald (although there is some debate who actually said this originally). This quote struck me as so relevant to the times we are living in. Having been working with many of you over the past 18 weeks of “quarantine life” I know that many people have felt as if their life has been put on hold. Many people have been waiting for the gyms to open to get their healthy lifestyles back. They are waiting for the time to be right to focus on their nutrition, waiting until covid-19 is under control to quit drinking, quit smoking, get to bed earlier, start meditating, etc. Well, it does not look like our lives will be quite normal for the foreseeable future! So if you have been “WAITING” for the time to be RIGHT, now may be the RIGHT time for you to make a positive change in your life for your health’s sake. While APF is not open for IN PERSON training, we are still taking on clients virtually for training or coaching . Health coaching is a great benefit for those of you who may be having a hard time staying motivated and sticking to your plan on your own. Paulo & I still do not know when we will feel comfortable opening the doors to our gym given that we cannot even get our kids in school here in Virginia but we are working daily to make our clients lives healthier and happier. Let us know if we can help you.

Quarantine Week 11: Northern VA Enters Phase 1

To all of our clients at APF:

Many of you have been asking about reopening, when that might happen and what it might look like.  Paulo and I of course have been talking about this frequently and we want to share our thoughts.

Phase 1 here in Arlington and surrounding areas does NOT include gyms and fitness facilities except in limited out door capacity so we will definitely not be considering opening  until the governor allows fitness facilities to open.  In a sense we are lucky not to be included in the first wave of reopening as it gives us a chance to assess how the situation progresses. Watching the reopening of other services will give us a sense of the progression of a possible resurgence of Covid-19 in this area and steps we may be able to take to prevent this at APF.

The most important thing we have to consider in reopening is the health of our clients and ourselves.   Our main concern is to keep all of usl safe and healthy.  When we do begin the process of reopening  we, of course, will ensure that we are following ALL protocol put out by the state and our fitness associations. This will include intensive cleaning and sanitizing of the gym and studio. It may require staggering clients as needed. Additionally, all group exercise classes will be suspended for an additional indetermined time.

Many clients  are  really enjoying the virtual training  and may decide to continue this way because it fits their lifestyle  and they are finding great advances in their personal fitness .  We welcome those of you who want to continue in this manner!  Because of cleaning protocols and managing times for so many clients it may be necessary to shift your favorite workout times when we do reopen.

As we watch the rest of Virginia reopen and Northern Virginia enter Phase 1 we will continue to assess the safety of reopening APF. We of course will keep you apprised as to our decision making process. In the meantime, keep up with your virtual workouts and stay fit!

Gym Talk: Gretchen Rubin's Four Tendencies

Gretchen Rubin is the author of several books, including the blockbuster New York Times bestsellers, The Four Tendencies, Better Than Before, The Happiness Project, and Happier at Home. She has an enormous readership, both in print and online, and her books have sold 3.5 million copies worldwide, in more than thirty languages. On her popular weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft; they’ve been called the “Click and Clack of podcasters.” Her podcast was named in iTunes’s lists of “Best Podcasts of 2015” and was named in the Academy of Podcasters “Best Podcasts of 2016.” BuzzFeed listed Happier in 10 Life-Changing Things to Try in June and the New Yorker said, “Their voices remind you that life is a human project that we’re all experimenting with.” The podcast consistently ranks in the iTunes Top Charts. Fast Company named Gretchen Rubin to its list of Most Creative People in Business, and she’s a member of Oprah’s SuperSoul 100..  

In the gym a few of my clients and I have been talking about her 4 Tendencies Quiz  and how understanding our “tendency” can lead us to better adherence to our health and wellness plan! I am an “Upholder” which means I am generally good at meeting inner and outer expectations. The problem sometimes with being an Upholder is knowing when to stop. It is why I have a hard time calling it quits. I also have a strong “questioner” tendency which is sometimes seen as a negative (I find it can be for me because I spend a lot of time researching when I could be DOING!). I am curious if you will find this as interesting as I do . Here is the link to the quiz:

https://quiz.gretchenrubin.com/?utm_source=website&utm_medium=popoutmenu

 I'd love for you to take a moment to do the quiz ! If you care to share the results with me, we may be able to use them to help you with your fitness plans & goals!

Additionally, Gretchen’s app is called Better. I would  love for you to join me in Better, which is a community where we can meet, message, share ideas, and go deeper with our peers on the topics we care about most.

When you join, you'll be able to contribute your own stories and experiences. It only takes a minute to sign up.   Here is my personal link to use!

www.betterapp.us/share/gPNM-g-IDOt0bGIp

Let me know your thoughts!