Chicken? Again??

Chicken remains by far the most versatile and available protein sources around. That being said, why do we keep complaining about how boring it is? We've probably been stuck inside our comfy little squares, with little inspiration or motivation to dream up something new.

Well here ya go- motivation, inspiration, and creativity. Oh yea, and they're healthy too. Pretty amazing, I know.

Chicken and Mushroom Tacos
Cooking spray

1 3/4 cups thinly vertically sliced onion
1 jalapeño pepper, seeded and minced
1/4 teaspoon sugar
2 cups presliced mushrooms
1 tablespoon bottled minced garlic
1/4 cup Madeira wine or dry sherry
2 cups chopped cooked chicken breast (about 8 ounces)
8 (6-inch) corn tortillas

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 2 minutes. Add jalapeño; sauté 2 minutes. Sprinkle sugar over onion mixture; sauté 1 minute. Remove onion mixture from pan.Yield: 4 servings

2. Return pan to heat; recoat with cooking spray. Add mushrooms and garlic to pan; sauté 1 minute. Add Madeira to pan; cover, reduce heat, and simmer 2 minutes. Uncover; cook 2 minutes or until liquid evaporates, stirring frequently. Stir in onion mixture and chicken; cook 3 minutes or until thoroughly heated.

3. Warm tortillas according to package instructions. Spoon about 1/3 cup chicken mixture onto each tortilla.

CALORIES 310 (10% from fat); FAT 5g (sat 5.6g,mono 2.8g,poly 1.3g); IRON 1.7mg; CHOLESTEROL 40mg; CALCIUM 200mg; CARBOHYDRATE 36.3g; SODIUM 389mg; PROTEIN 25g; FIBER 4g

 
Balsamic Roast Chicken

1 whole chicken, about 4 pounds

1 tablespoon fresh rosemary or 1 teaspoon dried rosemary

1 garlic clove

1 tablespoon olive oil

1/8 teaspoon freshly ground black pepper

8 sprigs fresh rosemary

1/4 cup balsamic vinegar

1/2 teaspoon brown sugar

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.
In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Yields 4 servings

CALORIES 290; PROTEIN 44g; CARBOHYDRATE 4g; FAT 11g (3g saturated); SODIUM 108mg; CHOLESTEROL 127mg

Mom's Spicy Chicken Soup

Water, enough to cover chicken & provide quantity of liquid you want.

(seasoning qty listed for appx 2 qts water; adj spices to your quantity)

1-1/2 pound chicken breast, skin removed

1 medium onion, chopped
2 cloves garlic, diced
2 teaspoons garlic salt
1 teaspoon black pepper
1 teaspoon basil
1 teaspoon oregano
1 cup chicken broth (brand with 430 sodium per serving)
2 medium sweet potatoes, peeled and cubed in bite size pieces
3 medium carrots, sliced (don’t peel)
3 stalks celery, chopped (1/4” or larger)
2 fresh whole hot peppers (your favorite – mine is Serrano), cut lengthwise thinly and then finely chopped. BEWARE – 2 peppers will make this dish VERY HOT, just the way I like it – adjust as you wish.

In a large pot over high heat combine water, chicken, onion, garlic, garlic salt, black pepper, basil, oregano, chicken broth, and hot peppers. Bring to a boil, then reduce heat to medium.
Add celery and carrots to the pot.
Add sweet potato to the pot 5 minutes after.
Cook over medium heat until meat is tender & vegetables are done.
Let cool. Enjoy!
*Note: I advise to add the sweet potatoes after the celery and carrots because it cooks a little faster. Many people think sweet potatoes and yams are the same, but they are not. If you use yams (the darker version) they take longer to cook so switch steps 2 and 3.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Nutritional Information:


A serving is 1 cup. Makes 10 Servings.
Nutritional Value Per Serving: Calories: 149; Total Fat: 6.16g; Cholesterol: 54mg; Carbohydrates: 8.9g; Protein: 14.6g; Sodium 236mg

Form!

After completing my 3rd race this Spring, I feel compelled to write about an observation noted throughout each race. There is some seriously ugly runners out there! Now wait wait wait, I'm not that rude- most runners are svelt, toned, and have faces fine enough to grace websites and newspapers. We're talking running form, people. It ain't pretty.

At this point in my life, my racing experience could probably go from "novice" to "intermediate". This experience gives my opinion a bit more weight than before, right? Well let me tell ya, in all my people watching experiences, I'm not sure if I have worn a more "ouch, how can that not give you horrible foot and back pain" look on my face than I have during my most recent jaunts.

So here it is, misguided people. Pay attention to your running form! It may be the simplest fix to chronic pain, lack of speed, and an overall goofy look. You can thank me later for this free advice.
1. Inventory your body parts

Sounds silly, huh? Did you think running was all about lower body? Think again, my friend.

- Shoulders & Arms: Keep them comfy and relaxed. They move according to your stride. Let them. They aid in balance and assist your body from over-rotating. Make sure your shoulders are over your hips in order to maxmize your center of gravity. No hunching or over-arching allowed.

- Hands: No tight fists here. My strategy is to keep the tip of my thumb and my index finger touching. This way, I ensure that my circulation isn't constricted and that there is no stress held in my hands.

- Head: Just as I explained in the shoulders and hips, keep the head directly over this imaginary line in your spine.

- Feet: Where your toes are pointing is where your body will follow. Keep them straight. No pigeon toes or duck feet, it'll throw off your alignment and land you at the chiropractor or worse.

- Ankle: Work on ankle flexibility by flexing and extending the joint while stretching out. This way, the heel won't feel stress when striking the ground during a run.

- Knee: Now here's the trick. If you're running a sprint, work on running with "high knees". If you're running long distances, work on running with lower knees in order to divert motion forward.

- Hips: Believe it or not, this is where all the action's at. The hips hold the major muscle group in the lower body together. Your pelvis is what decides your stride, knee height, joint flexibility, etc. So make sure to keep your hips straight forward and level while running. No awkward thrusting forward or tucking under becuase this could cause painful tightening of the TFL (hip flexor muscles). Not good.
2. Stride
Your stride includes the length at which your feet extend from your body and the frequency of your step. By paying close attention to how your foot is striking and leaving the ground, you'll gain a better understanding of how to utilize what you have.
- Stride length: If your stride length is short, your energy is diverted to more of a bouncing action rather than a forward motion. Push forward more and you'll find it doesn't take much more energy to do so.
- Frequency: Normally, around 92 footsteps per minute is what most runners aim for. Go for a run and start counting. Adjust accordingly and you'll find a much happier balance of foot strike and stride length. You may even improve your time!
3. Loosen Up!! (geez!)

Ever watched professional marathon runners? Do they appear to be completing calculous in their heads without a calculator? No!! And neither should you! Acheiving the right amount of looseness in your form will leave you with less soreness in your muscles as well as those nasty frown lines on your forehead.

Think of your body like a spring. Springs work because they have just the right amount of tension to keep a mechanism from collapsing but just enough flexibility to get the job done. By keeping your head, shoulders, and hips in a straight line, you're maximizing the efficiency of this spring to propel you forward. (Technically, springs transform "potential" energy into "kinetic" energy. If you'd like the full meal deal on this, click here.)

So there you have it. Keep your head held high (eyes forward), feet in line, and form good and loose. But not too loose! This way I won't feel sympathy pain for your horrible form when I pass you in my next race.

Let's Talk about "It"

It starts as a little tingle. You try to ignore it, convince yourself that it's no big deal. Whether you're two minutes from the starting gun or already on your way and in "the zone", cramps, bloating, potty urges, need I say more?
Yep, I'm giving "It" a voice. Symptoms of Irritable Bowel Syndrome and Lactose Intolerance hits about 50% of runners at the most inopportune times. Active.com sheds some light on the issue, cited below:
 "If you have intestinal problems when you run you're not alone; 30- 50% of distance runners experience exercise related intestinal problems..... The vast majority (83%) of 471 marathoners who completed a survey reported they suffered GI problems occasionally or frequently during or after running: 53% experienced the urge to have a bowel movement and 38% reported diarrhea. Women were more likely than men to experience these problems."
Little did I know, the more seasoned runners have a name for it: "Runner's Trots" (Seriously people, I'm totally not joking on this one!)
Causes: I'll keep this short. There is no theory that's completely hands-down on the money. However, the research I reviewed for this article pretty much suggested the same thing. And it even makes sense!
When participating in rigorous, tiresome activity, the body diverts blood flow to your skin (cooling) and muscles involved in running. The reduced blood flow to the intestines can cause dehydration and, thus, and "irritable bowel."
Solutions:
- Warm up with a jog before your next big race. Perhaps this will "move things along" prior to the run.
- In the days leading up to the run, try to limit "sugar free" foods or foods containing aspartame, xylitol, etc. These can irritate the intestine and cause cramping.
- Reduce high fiber foods. This can be counter-inuitive to the carb loading but just think about the fiber content in the carbohydrate dense food choices.
- Consume LOTS of water, specifically 7 days prior to your run. Water works miracles, 'nuff said.
- Other food culprits that have been known to overstimulate your intestine are listed below.
Juice, coffee, fresh fruit, dried fruit, beans, lentils, dairy, high-fiber breads or cereals.
- Consult your doctor if you ever have painful cramps, diarrhea lasting more than 12 hours, or additional concerns outside of those listed above.

The nice thing about "It" is that you're not alone. There's a ton of research available online pertaining to this topic. And you don't have to just live with it, there's even prescriptions approved by the FDA that may help fix this terribly annoying problem.
"Causes and Solutions for Runners' Intestinal Concerns" Nancy Clark, MS, RD
"Runners' Digest" Kristin Bjornsen

 

Pump up the Jam

Aaahhhh, the memories that arise when I recall singing along to the radio as that catchy tune infiltrated waves in the early '90's.... 
Nowadays, our iPods, iTouch's, Zune's, and MP3's help us set the pace for a highly productive workout. No matter if you need a fast, up-tempo or a more melodic tune to sweat to, finding a good mix that won't distract can be pretty difficult.
I'm a distance runner (or try to act like one). I need a mix that keeps me going, boosts my energy, and snaps me out of focusing on pain, boredom, or exhaustion. My musical preferences lie all across the board from 80's dance, 90's rock, alternative, punk, and mainstream hits. For me, variety is the spice of life.
Feel free to peruse a sampling of my "Workin' It" mix.
"Wait a Minute" Pussycat Dolls/ Timbaland
"Holla Back Girl"  Gwen Stefani
"Sexy Back"  Justin Timberlake
"Love Will Never Do Without You"  Janet Jackson
"Go Girl"  Pitbull
"You Can Do It"  Ice Cube
"Spaz"  N.E.R.D
"Feel Good Drag"  Anberlin
"Dead and Gone"  Justin Timberlake and T.I.
"Black Heart Inertia"  Incubus
"Green Light" John Legend (featuring Andre 3000)
"One more Time"  Daft Punk
"Let the Music Play"  Shannon
"Skinny Little Bitch"  Hole

Need some help finding a fitness mix? Want to spice up a current playlist? 
If you have access to iTunes and the iStore, follow these instructions:
- Click on iTunes Store
- Click on "Music" tab in upper left/center
- Scroll to bottom of page to "Nike Sport Mix" under "More to Explore" tab
- Feel free to look around here or go to "View or Create Sport iMixes"

Have some awesome power songs on your iPOD? Share them with us! Post them to "comments" and help your fellow fitness enthusiasts on the quest to the perfect playlist!

Race for the Cure 2010

Who doesn't love participating in a good cause. Better yet, who doesn't love participating in a good cause while also getting in shape? Score.
The Susan B Komen Race for the Cure is nothing short of an awesome event. With over 8,500 partipants in last weekend's event, how could you not smile at the thought of human-kind uniting towards a common, positive goal? My first event benefiting breast cancer research won't be my last.
Want more information on this awesome movement? Click here.

The Finish Line

A small portion of Team "Run for Joy"

I couldn't resist documenting the hilarious team T-shirts. Props to the teams who got uber-creative with their team name and outfits. Way to break the mold and put a positive spin on this event!

"Save the Milk Makers"

Where else could you get away with wearing a cape AND a tutu?

My personal favorite, "Saving 2nd Base". Cheers to you, ladies.

Team "Run for Joy" raised about $4000 in support of breast cancer research. Way to go! Let's try and double it for next year!!!

If you'd like to support the Susan B Komen Race for the Cure in your city, click here to find an event near you.

One last bit. This is a great way to get the women in your life (family, friends, coworkers) together. What a great looking Mother-Daughter team!

Icing on the cake: I qualified for "Second Seeding" placement for Bloomsday on May 2nd. This means that I got a race time that will get me perks come race day! Special starting location, less crowds, more freebies!!

5k race time: 20:52

Take It Outside!

It's official. You may no longer use the weather as an excuse to get out of a good, healthy, outdoor workout. By now you've either had your fill of people watching at your local fitness club or added another 10lbs on top of your winter weight due to a lack of membership to said fitness club. No more get-out-of-fitness-free card!! Get outside!!
Here are some of my no-fail, no-fuss recommendations.
1. Plank Pose

Yep, I realize that I've mentioned this move before. But come on people. How much simpler can I get?
Start in the prone position (on your tummy). Pick up your hips, shift onto your toes and forearms. Keep your forearms parallel- no clasping hands together. Don't allow a sway in your lower back- hips up, abs tight!
Hold this position for 20-30sec at a time.

2. Walking Lunges

With so many variations to this move, I decided to go with the old-faithful walking lunge. This move tones your quads, hamstrings, glutes, and core. Kick it up a notch by holding a 10lb weight out in front of you (like a steering wheel). This simple upgrade brings in your deltoids, biceps, and triceps. I love multi-tasking. Repeat 20 full steps forward, then turn around for 20 steps back.

Start with good posture: Shoulders back, core tight, feet together.

Extend hands out in front of you for balance. Step forward with your R foot, bend R knee and L knee simultaneously. Keep your shoulders over your hips- don't lean forward or backward when bending legs. This will keep your core engaged.

Now step forward with your L leg (in a walking manor from Step 2). Repeat the same movement with knees bending at 90 degree angles.

*Note: Try to keep the knees at 90 degree angles (see above images). This will ensure the safety of your knee joints. Never allow your front knee to extend in front of the front toe, ouch!

3. Quad Dips

Tone those thighs! Use a park bench or picnic bench (free equipment!).

Begin by standing in front of a park bench. Place your R foot back onto the bench (90 degree angle). Extend arms in front for balance.

Balance on your L leg, lowering straight down- shoulders over hips. Keep your L knee from jutting out over the toe. Once in the ending position (at left), push through the heels back into the starting position. Repeat this move 10 times, then switch legs.

4. Bench Jumps

Jumping exercises falls into the Plyometrics school of exercises. Great for balance, core training, and muscle tone. A 10" height is a good starting off point. Benches are usually between 12-16". 20 of these jumps should do the trick. Not enough for a good burn? Find something else demanding a higher jump. 24" does the trick for me!

Ah, yes. Another "keep it simple" move. Start with bent knees, tight core, hands extended for balance. Stand approximately 6 inches back from the bench.

Hop forward onto the bench with knees bent. Shift hips forward to stand straight up. Step backwards onto the ground into the starting position.

5. Rent a Puppy!!

How much more fun can it get? I'm sure you know someone with an active dog in case you don't own one. No? Go to your local humane society and they'll let you take the pooch of your choice out for a jaunt. Community service= two birds, one stone. Awesome.

Oh wait, and youre exercising too!!!

*Kudos: Thank you to my wonderful hubby-to-be for your amateur photography. Your support is much appreciated!

Core Basics

Core, Abs, Tummy, Spare Tire, whatever your choose to call the space below your chest and above your "you know what". For most of us, this is the area we refer to as a "problem spot". If you think doing 100 sit-ups a day will help you shed that extra fat, think again.
Below are some tried and true moves that not only shape and tone those otherwise flabby love handles, but also aid in improved posture, deeper breathing, and maybe even a better golf game! (that'd be a big maybe)

Stability Ball Crunch

Oh, look! She's even smiling while doing this extra-user-friendly move!

Step 1: Start by balancing your hips and abs on a stability ball. Make sure that the size is correct for your height and weight. Double check your positioning by creating a 90 degree angle in your knee joint. Lay flat with you hands resting gently behind your ears.

Step 2: Keep your head/neck relaxed while focusing on using your tummy to lift your shoulders up and forward. (Refer to happy girl in picture above.) It may help your form to focus on squuezing all the air out of your abs while lifting up. Exhale.

Step 3: Lower your shoulder blads back down into the starting position. Your total movement shouldn't be more than 10 inches between Steps 1 and 2. Repeat for a total of 15 reps.

** Want to kick it up a notch? Balance yourself on your R leg only. Take your L ankle and balance it on your R knee. You can also try putting a 5 or 10lb plate behind your head, held stable by both hands. Just make sure to keep your head and neck in a neutral, relaxed position.

Straight- Leg Hip Raise

                                                      

Step 1: Start by lying flat on your back, hands down at your sides.

Step 2: Push your hips up to the ceiling, both feet on the floor. Clasp your hands together into a fist under your glutes, extend them straight towards your feet. This will help you keep stable.

Step 3: You will start to feel a slight burn in your glutes and abdominals at this point. Extend your R leg (with foot flexed) straight up towards the ceiling. Keep your foot flexed.

Step 4: Lower your glutes back down to the floor, while keeping your R leg straight up (perpendicular to your body). Push your glutes back up - mimiking the picture above.

Step 5: Repeat this up and down motion with your glutes while keeping your leg suspended. Attempt 10 reps, them switch. This is a great move for your thoracic core (back stabilizers) as well as your glute complex and abdominals.

* Need more of a challenge? Attach an ankle weight to the leg suspended. You could also try a resistance band. Hold both handles in your hands and place the band across the arch of your foot. Extend that foot upward, instant resistance!

Knee to Elbow Crunches

Step 1: Start out lying flat on your back, hands resting lightly just behind your ears.

Step 2: Lift both feet up simultaneously, approximately 3 inches above the floor. (Focus on keeping your lower back on the floor at all times. This will keep back pain at bay.)

Step 3: Lift your R shoulder blade off the floor while bending your L knee towards the body. Rotate your core so your elbow and knee connect. Overemphasize the rotation.

Step 4: Bring your knee and shoulder blade back to Step 2 while lifting your L shoulder blade and R knee to meet, rotating the opposite position as Step 3. This does take some coordination. Don't forget to breath and take it slow!!

Step 5: Repeat this alternating movement 15- 20 reps. By keeping both legs off the ground for the entirety of the exercise, you maintain tension in your abdominals no matter which position your elbows and knees are in.

** Make sure to breath in while changing elbows and knees, breath out while holding for 3 seconds in the rotating position. By exhaling when in the "crunching" position, you maximize your abdominals time under tension.

**If you experience back pain during this exercise, drop your legs to the floor and only lift one leg at a time. Over time, work with various forms of resistence. Once your core is strong enough, you'll be able to experiment with lifting both legs off the floor. 

Disclaimer/ Helpful Hint: I cannot emphasize enough to my clients how much of an impact DIET has on the appearance of your tummy/abs/muffin top. (yes, i just said muffin top). By cutting out preservatives, sugar, and processed foods, you will be amazed at how much better you'll look in a swimsuit! You'll also have more energy to participate in all those fun summer activities! Double score!

5 Ways to Race Faster

Active.com brings us yet another great article, perfect for the onset of racing season. Whether you're doing a 5k or a 30 mile adventure race, I'm positive you'll find some helpful advice below.

To better train for faster racing, it helps to always have in mind the five racing abilities. When these basic aspects of running fitness are examined separately, your workouts can be better tailored to ensure you're getting the most from them and meeting your racing goals.

Although in running there are many ways of talking about the same concepts, the five racing skills broken down in the following way, outlined in Brian Clarke's book 5K and 10K Training, offer a path to learning to exert yourself in exactly the way you want to at any given point in a race.
1. Stamina

Can you cover the race distance without stopping? Clarke uses stamina to refer to the ability to run long and slow, and always with light exertion--as marked by inaudible breathing at no more than 69 percent MHR. You should feel "held back" when you are properly training for stamina; steady state running is too quick for stamina training. Pace is immaterial, as run-duration is the key factor.
2. Endurance

This differs from stamina because it means sustaining uncomfortable race exertion. We all know that short races can cause as much discomfort as marathons, just for a much shorter period of time. The ability to continue at race pace despite discomfort is essential. Endurance workouts, then, demand race-specific levels of discomfort. That said, an endurance workout should not generate the same level of fatigue as the actual race. Aim in your workouts for a level of discomfort that mirrors the middle-to-late stages of your goal race. By contrast, stamina workouts should not regularly yield noticeable discomfort; if they do, you are probably running too long for your adaptive purpose.
3. Tempo

This is the ability to run comfortably at race pace. Whereas endurance can be thought of managing discomfort in the later stages of a race to maintain pace, tempo can be thought of as the feel-good pacekeeping of the earlier stages of the race. Tempo training is among the most important types of training for competitive racing, as it determines how fast you will be able to run the race.
To race fast, you must train fast. To simulate the first, comfortable half of the race, you won't be able to sustain tempo training levels of intensity for very long (since in a race, discomfort is just around the corner). This is why tempo training occurs in brief intervals followed by short rests. Theoretical comfort levels aside, fatigue in the first half of a race is not so uncommon; it usually means you have not built up an adequate base of tempo ability in your training.
Another way of thinking about tempo training is this: if your tempo intervals are too short, you are probably going to wind up running them faster than race pace, making them speedwork, not tempo training. If they are too long, you are likely to become uncomfortable trying to complete them at race pace, making them endurance repetitions, not tempo training.
4. Speed

Unlike tempo, this refers to the ability to surge or kick at the end of a race (or in instances throughout when a surge is called for). It is not a prolonged effort, but rather a skill available in short bursts when you need it. It entails running faster than race pace. You don't have speed unless you can accelerate above your race pace despite fatigue and when anaerobic acidosis is a major determent in your ability to outpace a close competitor. Speed is the ability to surge at a critical juncture: While some people make a show of flying at the finish of a race, their speed only indicates that they could have run faster for the entire race. Many runners tack on speedwork at the end of tempo training days, to better simulate the fatigued aspects of the end of a race.
5. Power
Is there sufficient power in your muscles to run relaxed at your racing pace? Clarke distinguishes comfortable running (tempo) from relaxed running (power). Many athletes and trainers define power as explosiveness--the product of strength and speed--but here we more associate that ability to surge with speed, not power. Power may be involved in explosiveness, however. The best way to differentiate these two related concepts is to think of tempo as the ability to sustain a specific, objective rate of motion--and power the running economy that allows for this biomechanically with each stride in a relaxed way. For example, the same two athletes may run a six-minute mile, but the stronger runner will run at a quick, relaxed, steady-state level of exertion, and the weaker runner will keep up only by forcing his pace at the ragged edge of his maximal exertion.
The traditional way to build power is hillwork. This is because the added stress on calves, feet, and Achilles tendons that runners feel when running uphill is the same stress they feel when propelling themselves quickly over flat ground.

Spice Me Up!!

Diet food... bleh! Say, "no more" to pointless cleanses, grapefruit diets, and that too good to be true cookie diet! Hopefully by now you know that diets just plain don't work. You need a lifestyle plan to really attain results that not only keep you satiated but also pleased with each meal you prepare and enjoy.
Yea yea, I know what you're thinking. "Sarah, you're crazy. I still want the bold flavor of chicken alfredo and rich lasagna in my meal plan." Whelp, sorry. Those are the kinds of meals we save for special occasions, not weekly preparations. What's my secret to avoiding these tempations? Spices!!! Our fat free yet flavorful accompaniments will transform any dish from bland to beautimous (yes, I said beautimous...).
Spices don't just kick up the flavor, they ignite our senses by bringing us holistic remedies. Recall our friend, Ginger. Explore what herbs and spices can do for your health at Mother's Cupboard.


Need a kickstart to better tasting "diet friendly" foods? Read below for my recipe for Ancho Rubbed Flank Steak!





Ancho Rubbed Flank Steak


1/2 teaspoon kosher salt


1/2 teaspoon brown sugar


1/2 teaspoon ground ancho chile powder


1/4 teaspoon ground cumin


Dash of freshly ground black pepper


1 (1-pound) flank steak, trimmed


2 teaspoons olive oil





1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.
2. Heat oil in a large skillet over medium-high heat. Add steak; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices.



Salad: Combine 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir well with a whisk. Gradually add 2 tablespoons olive oil to vinegar mixture, stirring constantly with a whisk. Add 6 cups arugula and 1 cup halved cherry tomatoes to dressing in bowl; toss well to coat.


Yield: 4 servings (serving size: 3 ounces)


CALORIES 175 ; FAT 7.8g (sat 2.6g,mono 3.8g,poly 0.5g); CHOLESTEROL 37mg; CALCIUM 19mg; CARBOHYDRATE 0.8g; SODIUM 286mg; PROTEIN 23.8g; FIBER 0.1g; IRON 1.5mg

Yoga for Climbers

Check out this post I stumbled across from the wonderful people at lululemon!

Living in the mountains of Banff National Park for the past couple of years, I naturally found myself attracted to explore the peaks on weekends, seeking higher elevations each time. This ended up becoming a total love of climbing in all its forms: rock climbing, mountaineering, ice climbing, and anything else involving an upward motion.
Rocking at Wasootch.
For years, climbing nearly destroyed my back and shoulders. The weight of large, heavy packs and equipment, especially when I was out mountaineering, wound my back into knots no one could undo. My massage therapist would do his best, letting out an audible and confused, ‘hmmmm’ as he worked away at my shoulder blades. Nothing seemed to work out the kinks, until yoga came along.

I didn’t start practicing yoga with hopes that it would resolve my back issues. A friend of mine invited me to go with her, and I simply jumped at the opportunity to try something new. Within weeks of starting yoga, however, I noticed that my back and shoulder pain had mostly subsided. All those downward dogs and spinal twists offered the perfect remedy to the wear and tear my climbing habits had caused.
Climg at Grassi Lakes.

I also didn’t anticipate the benefits that yoga would have for my climbing. Regular yoga classes actually improved my flexibility and core strength, which allowed me to push the limits in my climbing. This was the beginning of a beautiful relationship!
Now I am a committed member of a wonderful yoga community at lululemon athletica and in the heart of the Rocky Mountains, and it goes so far beyond finding relief from back pain. I am thankful to have found that yoga pushes my physical limits, challenges my focus, and restores my spirit like any good climb up a rocky face.

If you’re a climber, try yoga too! You won’t think anymore about how your body will pay for the awesome moves you pulled to ascend the route.
This blog post was written by Meghan, a keyleader and community guru at lululemon athletica Banff. She (obviously) enjoys climbing and yoga, and also loves to ski tour, hike, and camp in the backcountry. Meghan is also a freelance writer and loves writing about mountain culture, wellness, and the experiences of women in the wild. You can check out her website at www.meghanjoyward.com.