Mashed Cauliflower

Since a friend recently asked, I'm posting my "recipe" for mashed cauliflower. I put recipe in quotes, because I rarely ever follow a recipe exactly & in fact when I cook, I never make things the same way twice! I make adjustments based on my mood, guests, available ingredients, or based on the overall menu itself.

The great thing about mashed cauliflower is that it doesn't get "gluey" like potatoes if you mash them too much. They also don't typically get too dry if you re-heat them or hold them in the oven to keep warm prior to serving. I actually now prefer the flavor over mashed potatoes, there is a bit of sweetness & they complement a wide range of main dishes. They are not as heavy feeling as potatoes & certainly are lower in carbohydrates & calories. Cauliflower also has a much lower Glycemic Index than white potatoes, which can help you maintain more consistent blood sugar levels.

Anyway, here's the "recipe" with lots of other info to make it delicious (or more complicated, depending on your view of cooking).


1-2 lbs fresh (or frozen) organic cauliflower
whole organic milk
grass fed organic butter
sea salt
fresh ground pepper

optional/additional ingredients:
potatoes
cream cheese
garlic
rosemary

Steam or boil cauliflower until it is easily pierced with a fork (5-8 minutes), drain.
Place cauliflower in food processor, pulsing until desired consistency, or use a manual potato ricer.
Depending on the consistency (frozen will hold more water), add milk & process or stir. Add butter & process or stir. Add salt & pepper to taste.

Depending on the consistency, what you are serving it with, your guests tastes, etc…you may choose to add some real potatoes (similarly steamed & mashed). This can thicken it up a bit & also balance out the flavor if you think your guests might be opposed to just cauliflower. Cream cheese can also help thicken it & make it richer. Garlic is delicious in everything, so add it. Rosemary or other herbs may be appropriate depending on what you are serving it with.

You can put this all in a casserole dish & bake it if it needs to release some water and/or if you are making a large serving for a crowd. It holds fine in a warm oven if you need to keep it warm to put out later.

Enjoy!!

The myth of "Just me"

How many times have I talked to a person in a casual conversation, a client during a training session, a friend or neighbor about cooking meals at home & they say something like, "But it's just me, it's silly to cook meals…it's a waste (of time, money, food, etc)…"

I have nodded in silence after hearing this reply (or something similar) many times & it has always driven me crazy. I come home & try to think of ways to reply that don't seem confrontational or sarcastic.

So here it is friends, I'm saying it now, I think that "Just me" as an excuse for NOT doing something is a load of crap. Why is it that "Just me" isn't good enough? Why isn't "just me" a good enough reason to create wonderfully fresh, healthy meals? Why is that considered a waste?

If you do not routinely need to cook for several people, why is "just me" an excuse to not put time & energy into creating clean, nutritious meals for yourself? Are you listening single friends? Single parents, people with traveling spouses, partners with opposite schedules, empty-nesters -- I'm talking to you.

I would argue that *not* having other people you have to consider is a bonus! You can make meals to suit your tastes exclusively. You have the luxury of picking a few simple recipes a week, tweaking them exactly to your preferences & a typical 4 serving recipe will easily feed you for several meals. How is that a waste? Seems like the perfect use of time & effort to me!

So please stop saying, "It's just me so I don't want to bother doing xyz." Rephrase your thinking & say, "It's just me so I can <insert awesome thing you can do/make exactly as you like>." You are worth it!

Do you Tabata?

I'm a little obsessed at the moment with Tabata. It's a high intensity workout done in 4 minute intervals. You do one exercise for 20 seconds (hard & fast), 10 seconds off...repeat 8 times for a total of 4 minutes. Stack 2-3 sets for an amazing 9-15 minute workout. If you "stack" you need to add an additional minute of rest before starting the next 8 rounds/4 minutes. You can focus on cardio or strength in each set, or switch between, you can do it with little or no equipment & it'll kick your ass!

HOWEVER...this is a high intensity workout originally designed for professional athletes. Frankly it is not a style of exercise I would recommend to beginners. Realistically, like any workout, you can keep the movements simple or make them more sophisticated, but as long as you keep good form & go HARD, you'll work your heart & lungs, get some sweat going & seriously energize your mind & body for the day ahead. 

If you have some cardio & muscular endurance, start with something like this:

(Level 1) Jumping jacks // body weight squats - alternate each exercise for 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes). 

If you are feeling ready for a little more challenge, try:

(Level 2) Walking lunges // push-ups - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)

If you think you are in the advanced camp, do: 

(Level 3) Burpees // Kettle bell goblet squats (or other heavy weight) - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)

For more endurance, stack/repeat your chosen level 2-3 times. Mix the movements up if you are feeling super strong (for example, 1 round each of Level 1, 2 & 3, with a minute rest between each for a total 15 minute workout). 

Not ready for Tabata? Want a coach to lay some pre-Tabata groundwork? Want a coach to help you create a custom Tabata (or other) style workout? I'm happy to help! 

Power in small victories

I'm stealing these ideas from my NASM Training Edge Magazine...

As we approach the new year, many of us will be setting lofty goals. There are many ways to make these goals more attainable (ask me how!), but quickly I just want to suggest that we all celebrate some victories along the way.

Here are 10 possible "little victories" you could celebrate as you set a course to a healthier you in 2014:

1) keeping a nutrition log
2) getting to the gym 3 times a week
3) moving to a higher dumbbell weight or weight on a machine
4) learning a new yoga pose or dynamic stretching movement
5) running without stopping for 1 mile
6) losing an inch around the waist
7) reaching double digit goals, such as 10 reps or 10 days of something
8) finding a new healthy meal
9) adding a set of new exercise
10) making it 1/2 way to a large goal (or 3/4)

Now how to celebrate these victories?!

1) Share it. On Facebook, email or text a friend, call me! It's awesome to share, you will get great feedback & be motivated to continue.
2) Schedule a date with a friend for a walk, a work out, a dance party, a fitness class. Just make it an exercise date & maybe a healthy meal after that you share.
3) Splurge on a new piece of workout clothing. Even socks or a new water bottle can be fun.
4) Keep going. Tell yourself you are committed. Listen to your body & how happy it is. Keep doing what you are doing & then some. You will reap the rewards!

Happy New Year friends! Here's to a happy, healthy & positive 2014!

Weekly Meal Planning

If there is one thing I've learned in the past few months, it's that a failure to plan is a plan to fail. If I did not take most of my Sunday every week (often to the chagrin of my family) to meal plan, grocery shop & prep, we would be eating a combination of Trader Joes frozen meals, take-out & eat-in restaurant meals all week. I know, because I've done it. Besides gaining weight, I simply did not feel well eating that way. Without going into detail about the nutritional challenges, feelings & results of eating that way (more on that later), I'll simply say that Emeals.com has helped me eat healthfully & prepare more whole foods for my family. 

Here's a snapshot from a recent week:

Every week I receive 7 meals via email (and via an iPhone app). I usually choose 3-5 meals depending on our schedule for the week, family preferences, etc...

Sunday after a Flywheel class & picking up kiddo from his morning activity, I head out for groceries. I then make breakfast for the week (12 baked egg muffins, recipe to come). Then I chop veggies & prep fruit for the week's breakfasts, lunches & snacks, as well as prepping a few things for Sunday & Monday night dinners. Then I make Sunday dinner. Then I make my Monday lunch. Then I pass out! Oh no, can't do that, I still have to study for Monday's nutrition test!!

Life gets busy. When I wait until the last minute I take shortcuts. Setting myself up for success on Sunday is the best I can do.  

Do you use meal planning services or do you have other planning tips or tricks? How has planning helped you reach your goals? Or could more/better planning help you reach you goals?

We are all insecure

Last week as I walked out of a Flywheel class drenched in sweat (no joke, I look like I have taken a shower when I'm done there), an enormous, buff, healthy looking dude walked up to me and asked how I liked classes there. I asked him if he had ever taken a spinning class & he said "no." I explained, well that's ok, I was just going to say how it is different from many other cycling classes, but since it wasn't a good frame of reference, I just said, "it's a great cardio workout. You'll like it. It's hard, but give it a few times, you'll like it." He said to me, "I lift & do crossfit, but I need to get a good sweat between strength workouts..." I nodded. He was big. Tough. Confident. A bad ass. I assured him he could do it & still get his strength workouts in. I explained its a great cardio workout, low impact. He was nodding along as I talked to him, but then he said, "What if I can't do it?." He was dead serious.

I laughed. I mean, I just assumed this guy was like, whatever, I'll check out this flywheel thing...but really he was intimidated. Don't get me wrong. It's hard. I delayed going for months because I was intimidated, but I was not exercising at the time, had only done a bit of spinning & recreational cycling, etc...in my mind it made perfect sense why I would be afraid to go. But his guy? He shouldn't be afraid of anything, right!?

He said, "No really, what if I can't do it?" In the freezing cold outside of the studio I looked at this guy & realized, he is insecure just like all of us. Just because we see one side of someone, their outside appearance, doesn't mean we know their true capabilities, feelings, experiences, fears, dreams, etc....I touched his arm & said, "Dude, it's a cycling class. You can do it. The instructors will lead you. You do what you can. You make adjustments. I've never seen anyone pass out or get hurt. You can do it." He smiled & said thanks. I wonder if I'll see him in classes in the future?

Every time I walk into that studio, every time I walk into the gym at my school (NPTI), I wonder if I'm not going to be able to do something. I fear failing in front of other people. I fear not being good enough.

What if I walked in instead, KNOWING that I can do ANYTHING?

In reality I DO know this to be true. I constantly make adjustments to various exercises & activities based on my energy level, injuries or soreness I may have. I tell it to other people, my peers, clients, friends. Let's make it a mantra...I CAN DO ANYTHING. I AM STRONG. I WILL ADJUST. I CAN DO ANYTHING.

Yes we can!

Thanksgiving bootcamp

I am thankful for my friends. I am thankful for my health & mobility!

I led a Thanksgiving morning bootcamp & 2 good friends joined me. We started at my house, then we walked, skipped & jogged to a nearby elementary school. We squatted, worked our biceps & triceps with a resistance band, did some lunges using steps at the school, some footwork using lines on the playground & even managed to get in a few pull-ups & chin-ups on the playground equipment. It was awesome!

While these were good friends of mine, I did not know their exact strengths & weaknesses. It was challenging to watch them both technically execute the moves, while also socializing & keeping it "light." To keep the workout moving, checking in to make sure neither person was struggling nor unchallenged, it was tricky. Most importantly I wanted to make it fun, to make the time go quickly & make it worth their time to be there, aware that every minute with me was a minute away from other obligations they might feel are more or equally important. As a student these were new challenges, but as a trainer, these will be on-going challenges as I train individuals, small & large groups.

I hope to encourage & inspire during the brief time I have with my clients. I strive to ignite a fire that spreads beyond the time we have together...to engage people in an on-going dialogue about fitness & wellness that reaches beyond our time together.

More bootcamps to come. I hope you'll join us if you are in the Seattle area!