Author: movewelldc

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Happy Humpday Headstands!

When coffee and tea just won’t do the trick, why not try a little headstand to re-energize you on humpday? Like all inversions, headstands improve circulation, help cleanse your lymphatic system for improved immunity and–my favorite–give you a boost thanks to all that revitalizing  reverse blood flow to the noggin. And if you really want to reap the core strength benefits of inverting give this variation [crow->tripod headstand->crow] a try….

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#borderlineinappropriate #humpday #officeyoga

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DIY Gluten-Free Pizza Night

Over the past few years I have watched friend after friend turn gluten-free. Some have tested positive for Celiac Disease. Others simply feel better without gluten (a protein) in their system and likely have some degree of sensitivity or intolerance. I too have ventured down the less-bloated road devoid of bread, pasta and pancakes a time or two. Somehow I always find my way back to the (good) stuff–usually when they bring out the bread basket at a mussel bar.

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I’ve said it before and I’ll say it again, I’m a big believer in moderation. Many health experts, including  Dr. Alessio Fasano, Director of the Center for Celiac Research at the University of Maryland Medical Center, have concluded that gluten sensitivity exists on a spectrum. More anecdotally, I have experienced first-hand that by completely eliminating the protein from my diet I feel less sluggish, but the moment I slip the inflammatory and energy-zapping effects rebound with a vengeance.

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My suggestion? Eat everything in moderation (unless you have Celiac). Don’t eat pasta every night. Do eat quinoa–maybe even a few times a week. Be brave and try new grains–think amaranth, millet, buckwheat, etc. And, by all means, treat yourself to pizza every now and again–whether its the regular variety, or my homemade, gluten-free version below.

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Gluten-Free Pizza Crust

Adapted from: www.glutenfreegirl.com

What You’ll Need:

  • 1 tbs ground flaxseed
  • 2 tbs boiling water
  • 1 cup brown rice flour
  • 1/2 cup garbanzo bean flour
  • 1/2 cup tapioca flour
  • 1 tsp turmeric
  • 2 tsp kosher salt
  • 4 tsp active-dry yeast
  • 1/4 cup olive oil (plus extra for brushing on top of the crust)
  • 3/4 cup warm water

How to Make It:

  1. Mix flaxseed in a bowl with 2 tbs boiling water. Whisk vigorously until it’s a thick paste. Set “slurry” aside to cool.
  2. Combine gluten-free flours, salt and turmeric (for color mainly) into the bowl of a stand mixer. Mix together.
  3. Pour yeast into a separate, small bowl with olive oil and 1/2 cup warm water. Stir and let stand a couple minutes to activate the yeast.
  4. Add slurry to dry ingredients in mixer and mix until combined. Pour yeast/oil/water into dry ingredients. Mix on medium for a minute, or until your dough starts to come together. If your dough is too dry, add remaining 1/4 cup of warm water in small amounts (or more if needed) until the dough feels workable. Remove from mixer, form into a ball and set  aside to rise for 1 hour–covering gently with a damp kitchen towel.
  5. Time to bake! Preheat oven to 450°. If you have a pizza stone or cast iron griddle pan (the smooth side), place it in the oven. If not, sprinkle a baking sheet with cornmeal.
  6. Generously dust a clean surface with cornmeal or gluten-free flour of choice. Roll out dough using a rollin pin dusted with gluten-free flour to your desired thickness (I went with super thin).
  7. To make individual size crusts and speed up the cooking process, use a large canister lid (approx. 6″ in diameter) to cut dough rounds. You may have to clump the scraps together into a ball and roll the dough out a few times to use it all up.
  8. Transfer dough rounds to pizza stone, smooth griddle or prepared tray. Brush the tops with olive oil. Bake until dough has started to crisp and brown around edges, about 4-6 min. Remove from oven. This is your pre-baked pizza crust.
  9. Top with tomato sauce or (my preference) mashed sweet potatoes and your favorite toppings (see suggestions below) and return to oven for another 4-5 min or until the cheese (if it’s on there) is melted.

Suggested Toppings to Please Any Crowd:

  1. Sauteed red onions
  2. Spinach
  3. Sauteed wild mushrooms
  4. Sauteed asparagus, zucchini or squash
  5. Super-thinly sliced eggplant rounds
  6. Roasted garlic
  7. Sun-dried tomatoes
  8. Goat cheese (or your cheese of choice)
  9. Sweet potato puree (literally just mashed, pre-cooked sweet potatoes) – great alternative to sauce!
  10. Prosciutto or small bits of pancetta
  11. Fresh basil
  12. Salt, pepper and a drizzle of good olive oil!
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Lemon Ginger Apple Butter for your Meatless Monday (GF) (V)

As the saying goes, an apple a day keep’s the doctor away. The old adage is more than just a common cultural phrase, it’s a health claim backed by science. According to one of my favorite NYT columns, Well, consuming apples is linked to a decreased risk of stroke. Apples are also an excellent source of dietary fiber, which may be effective for those with high blood pressure. Like other colorful fruits, apples contain a number of antioxidants and  phytonutrients, including the flavonol quercetin, which has been associated with reducing inflammation in the body.
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The best part about apples, in my opinion, is that unlike berries and (my personal favorite) pomegranate seeds, they are relatively inexpensive. And at this time of year, it’s easy to source them locally–or better yet, pick your own!
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After a recent trip to Stribling Orchard in Markham, VA I was left with a bounty of apples in need of a purpose. Since my slow-cooker is my chosen culinary best friend this fall, I decided to give apple butter a whirl. The result is a deliciously lemon-ginger spiked treat, perfect atop your Sunday morning pancakes or cup of plain yogurt.

Lemon-Ginger Apple Butter 

What You’ll Need:

8-10 medium to large apples

zest of one lemon

juice of one lemon

1 inch grated fresh ginger

1 tsp cinnamon

1/2 tsp. allspice

1/2 tsp cloves

1/2 cup Demarra cane sugar

How to Make It:
1. Wash and core apples, then rough chop them (leaving skin on).
2. Fill a 5 quart slow-cooker with your apples then toss together with lemon, zest, spices and sugar.
3. Cover and cook on high for 5-6 hours.
4. Blend the cooked apples until smooth with a hand blender or in a food processor.
5. Let cool then serve immediately or give canning a try to preserve your pickings all winter long.
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Pumpkin Spice Granola

I really thought my pumpkin obsession had subsided after eating one too many pumpkin-shaped Reese’s peanut butter cups on Halloween. I was truly convinced I’d moved on following my back-to-back pumpkin soup, pumpkin bread, and pumpkin smoothie recipes. I was cured of my fixation–was until I caved and had an almond milk PSL (that’s a pumpkin spice latte for those of you haven’t been to a coffee shop in the last 6 weeks) this weekend. The flame was reignited and the inspiration instantly came to me–I would create my very own PSG (that’s Pumpkin Spice Granola), which it turns out was even better than that PSL.

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You’ve heard me rave about the nutritional powerhouse that is pumpkin, so I won’t inundate you with all those fun facts again. Okay well maybe just one sentence to reenforce this gorgeous gourd’s health profile. Pumpkin is packed with fiber, Vitamin A, Vitamin C and a few grams of plant protein, and at only 50 calories per serving is a perfect balance to all that Halloween candy you’ve been eating (guilty as charged).

Without further ado, it’s PSG time!

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Pumpkin Spice Granola

What You’ll Need:

  • 5 cups gluten-free rolled oats
  • 1 cup raw pumpkin seeds (pepitas)
  • 1/2 cup coconut oil (liquid or melted)
  • 3/4 cup (or half a 15 ounce can) pumpkin puree
  • 3/4 cup maple syrup or honey
  • 1 Tbs vanilla extract or 1 vanilla bean scraped
  • 1 Tbs ground cinnamon
  • 1 tsp ground nutmeg
  • 3/4 tsp ground cloves
  • 1 inch ground fresh ginger
  • Optional: 1 cup dried blueberries, chopped dates or tart cherries

How to Make It:

  1. Preheat the oven to 325°F
  2. In a large bowl, mix together the oats and raw pumpkin seeds.
  3. In a blender, blend together the coconut oil, pumpkin puree, maple syrup, vanilla, cinnamon, ginger, nutmeg, and cloves until smooth.
  4. Pour blender mixture over your dry ingredients and stir until evenly coated
  5. Spread the mixture on a lipped baking sheet, pressing it down to evenly cover all the way to the edges.
  6. Bake for 1 hour, gently turning the granola with a spatula every 15 minutes. Flip in sections so that you’re sure to keep some tasty clumps. Also make sure you move some of the granola from the edges to the middle and from the middle to the edges about halfway through cooking so that it cooks evenly.
  7. After an hour, turn the oven down to 300°F and cook another 15 -25 minutes. You’ll know it is done when it is dry to the touch and piece left to cool on the counter turns crispy. Remove from the oven and let it cool.
  8. If you’re adding dried blueberries or cherries, stir them in while the mix is still cooling.
  9. Store in an air-tight container for up to 2 weeks.
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Kale Caesar Salad for your Meatless Monday (V) (GF)

I’ve said it before and I’ll say it again, Kale is where it’s at. All my fellow health-seekers out there already know the deal, but if you haven’t heard the good word on this super-veggie, listen up. Like its cruciferous cousins in the brassicacaea (say that three times fast) family—bok choy, Brussels sprouts, broccoli, cauliflower and cabbage—kale contains high concentrations of Vitamin A in the form of beta carotene, important for safeguarding those peepers, and Vitamin K, essential for bone health and blood clotting. It is also a rockstar when it comes to phytochemicals and essential minerals like magnesium and calcium, which are especially crucial for us gals as we age and start to lose bone density. All of these healthy bits and pieces combined make Kale a key food in diets geared towards cancer prevention.

Clearly, this isn’t my first kale rodeo—exhibit A: Honey Ginger Carrots and Kale, and more recently, exhibit B: Lentil, Barley and Kale Soup—but my latest attempt to keep kale interesting and appealing is a winner for worker-bees in search of a healthy packed lunch. Top it off with some roasted chicken or your favorite type of beans and you’ve got a satisfying meal that will keep you full and energized all the live long day!

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Kale Caesar Salad

What You’ll Need:

  • 6 cups chopped organic kale (bulky stems removed)
  • Roasted Garlic “Caesar” Dressing:
    • 1 1/2 tsp anchovy paste
    • 1 tbs capers
    • 1 tbs Dijon mustard
    • 3 tbs olive oil
    • juice of 1 lemon
    • 1 1/2 cups spinach
    • 1 small head roasted garlic (plus 1 tsp olive oil for roasting)
    • salt and pepper to taste

How to Make It:

  1. Garlic first. Preheat oven to 400°F. Peel off the outer layers of a whole garlic bulb but leave the skins of the individual cloves intact. Cut off the top quarter of the garlic heads, exposing as many cloves as possible. Drizzle a teaspoon of olive oil over the exposed cloves and massage to coat. Cover with aluminum foil and bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.
  2. While the garlic is roasting, clean kale leaves thoroughly and pat dry. Remove woody stems and rough chop into bite size pieces.
  3. In a small food processor, blend together anchovy paste, capers, Dijon mustard, olive oil, lemon, spinach and roasted garlic (note: use a small fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins). Taste for saltiness and adjust salt and pepper to your liking.
  4. In a large bowl, pour dressing over kale and massage for a minute until all leaves are coated. Cover and refrigerate for at least an hour and up to overnight.
  5. Serve with a wedge of lemon and an extra dose of freshly ground pepper.
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Pumpkin Apricot Smoothie (GF)

No, you haven’t lost your mind, week 3 of my Meatless Monday Pumpkin Puree series is a week late—but I assure you, this one was worth the wait. Week 1 featured a healthy and hearty Vegan Pumpkin Soup, ideal for a quick lunch or comforting yet light dinner. Week 2 skipped straight to dessert with a sweet and satisfying dairy-free Pumpkin Bread. This time around, I’m helping you start your day out right with a protein and probiotic-packed Pumpkin Smoothie recipe that will please your palette and keep you full until the mid-morning snack or possibly even lunch. If you want to learn more about pumpkin puree’s superfood properties, refer to weeks 1 and 2. The key to this smoothie’s satiating power is Greek yogurt, which not only helps soothe tummy troubles with its probiotics but also boasts 22g of muscle-maintaining protein per 8-oz serving. The fiber found in the dried apricot and chia seeds called for by this recipe will also keep you full and help regulate your digestive system.

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This recipe is intended for two, but if you’re a morning workout warrior drink the whole batch for optimal muscle repair and calorie replenishment. It’s quick, easy, healthy and seasonal so slurp it up while fall’s in full swing.


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What You’ll Need:

  • 1 cup unsweetened coconut milk
  • 1 vanilla bean (scraped)
  • 1/2 cup pumpkin puree
  • 1 banana (frozen)
  • 1/4 cup apricots (soaked for 5 min hot water)
  • 2 dates (pitted)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp ground cloves
  • 6 oz nonfat, plain Greek yogurt
  • 1/2 cup ice cubes
  • 2 tbs chia seeds

How to Make It:

  • Blend all ingredients except chia seeds together in your blender until smooth. Stir chia seeds in at the end, one tablespoon per serving (or both if you’re using this as a post-workout recovery fuel).
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Bison-Stuffed Acorn Squash

Inspired by fall and fellow Relay Foods blogger Tim Vidra, I decided to make my own version of a comforting and gluten-free-friendly stuffed acorn squash recipe.

A bread and pasta lover by birth (Italian heritage will do that), going gluten-free has always seemed practically impossible to me. It’s in my blood after all. Despite my innate opposition, I’ve decided that I’m ready for a new food challenge and admittedly quite curious to see how I feel without so much of the inflammatory stuff in my diet.

Starting tomorrow, I am making the impossible possible for one solid month—conveniently ending a few days before Thanksgiving (there is no way I’m giving up stuffing and pie). If it turns out that I feel a lot better without gluten I may decide to make it a lifestyle shift—of course allowing a cheat day every now and again for special occasions like my mom’s famous sugar cookies.

The key to going gluten-free is cooking for yourself. Considering the content of my blog, you’ve likely gathered that I cook a lot. Call me crazy, but it shouldn’t be too hard for me to follow and hopefully my readers will enjoy adding a few new “GF” MOARfit recipes to their repertoire. Eating out will be the greatest hurdle (bye-bye bread basket) but I’ll be sure to share any tips I pick up on that front as well.

If you’d like to take this 30-day GF challenge with me, drop a comment below. It would be great to create a community hangout on Google+ or Facebook so that we can call share our experience.

…on to the first GF recipe!

Bison-Stuffed Acorn Squash (Gluten-Free)

What You’ll Need:

  • 1 acorn squash
  • 1/4 lb bison meat
  • 1/4 sweet vidalia onion
  • 2 cloves garlic
  • 1 ancho chile in adobo sauce (left whole)
  • 1 tsp cumin
  • salt and pepper to taste
  • 2 tbs sherry vinegar
  • 1 tbs chives
  • 2 eggs
  • 6 sun dried tomato halves (soaked in water)

 How to Make it:

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Step 1: Preheat your oven to 400F. Halve and seed your acorn squash. Paint with a light coat of olive oil and sprinkle with pepper and salt. Bake for 30 minutes.

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Step 2: While that’s cooking, heat 1 TBS of olive oil in a large sauce pan. Add onions and sauté a few minutes until soft and translucent. Add garlic, chile, cumin, and salt and pepper to taste and cook another 1-2 minutes. Add 2 TBS of sherry vinegar and stir until evaporated. Add bison meat, cooking about 10 minutes until brown all the way through.

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Step 3: Add 1/2 the bison mixture to each acorn squash halve. Top with three sun dried tomato halves, rehydrated for 5 minutes in warm water. Bake another 10 minutes at 400F.

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Step 4: Remove your acorn squash from the oven. Crack an egg on top to finish each off. Bake for another 10 minutes at 400F then crank it to a broil for another 3-5 minutes depending on how you like you eggs.

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Step 5: Garnish your autumn bounty with fresh chives and a generous crank of black pepper.

Bon apetit!

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Pumpkin Spice Bread for your Meatless Monday (DF)

If you missed my last Meatless Monday post for Vegan Pumpkin Soup, then you also likely missed me gushing over this fall gourd’s health benefits. Pumpkins get their orange hue from beta carotene which your body converts into vitamin A–essential for good eye sight and a healthy heart–as well as disease fighting vitamin K and powerful antioxidants. Like last week, the recipe I’ve created for you today uses canned organic pumpkin. According to  Greatist, one cup of  the canned stuff has 7g of fiber and 3g of protein—that’s more than two times the fiber and 50% more protein than pulling it fresh from the pumpkin patch. Mixing in a hearty portion of raw pumpkin seeds will add a powerful dose of essential minerals including zinc, potassium and magnesium—great for muscle recovery and healthy bones, hair and skin!

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I don’t have to tell you how tasty Pumpkin Bread is, but mine amps up the health factor without compromising on texture and flavor. I made some simple swaps, including coconut oil and apple sauce instead of butter, to make it dairy-free and more figure-friendly. The result is a moist, seasonal bread that can be treated like dessert or a special breakfast treat.

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What You’ll Need:

  • 1 1/2 cups all-purpose flour
  • 1/2 cup whole wheat flour
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1 tsp baking soda
  • 1/4 tsp baking powder
  • 1/2 tsp salt
  • 1 cup raw cane or coconut sugar
  • 1/3 cup molasses
  • 1/2 cup liquid coconut oil
  • 4 oz apple sauce
  • 3 large eggs
  • 1 tsp vanilla extract
  • 1 1/2 cans (15-oz each) pureed organic pumpkin
  • 3/4 cup toasted pumpkin seeds

How to Make It:

  1. Preheat the oven to 325 F.
  2. In a large bowl, thoroughly mix the flours, spices, baking soda, baking powder, and salt together.
  3. In your mixer’s bowl, beat together the sugar, molasses, coconut oil, apple sauce, eggs, and vanilla. Add the pureed pumpkin and mix until combined. Lastly, add the dry ingredients a little at a time, whipping until smooth.
  4. Fold in the toasted pumpkin seeds by hand then transfer the contents into a non- stick 8.5″ x 4.5″ loaf pan and 4 small ramekins or 12 cup cupcake pan, filling two-thirds of the way in whichever pan(s) you choose. If your pan is not non- stick coat it with butter and flour.
  5. Bake for 1 h 20 min, at which point a toothpick stuck into the middle of the loaf should come out clean. Let cool for at least 20 min before slicing. If you went with muffin tins, up the temperature to 325 F and bake for only 35 min (the same clean toothpick test applies).
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Get the MOARfit for iPhone App

In just 3 easy steps, download MOARfit to your home screen for one-click access to my advice on optimal nutrition, yoga, functional fitness, and overall mind/body wellness. Grab your iPhone and follow along with the directions below.

STEP 1: Go to www.moar-fit.com in your browser (typically Safari for iPhones) and click on the arrow icon at the bottom center of your screen.

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STEP 2: Click on the “Add to Home Screen” icon with my Roaring Down Dog Lion logo.

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STEP 3: Voilà! You now have MOARfit on your home screen for easy, one-click access to moves + meals + motivation.

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As always, thanks for getting your moves + meals + motivation with MOARfit!

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Vegan Pumpkin Soup for your Meatless Monday (GF)

‘Tis the season for pumpkin spice lattes, pumpkin bread (recipe to come), pumpkin smoothies (recipe to come) and, my personal favorite, pumpkin soup!  As iconic a fall staple as apple-picking and Halloween, pumpkins and pumpkin products are abundant this time of year. The orange gourds are packed with beta carotene which your body converts into vitamin A–essential for good eye sight and a healthy heart–as well as disease fighting vitamin K and powerful antioxidants. Pumpkin can definitely be deemed a superfood.

The recipe I’ve created for you today uses canned organic pumpkin. Chances are some of you out there may experience a certain skepticism for anything that comes out of a can. Before you throw the fresh-food-is-better book at this one consider this: according to  Greatist, one cup of  the canned stuff has 7g of fiber and 3g of protein—that’s more than two times the fiber and 50% more protein than pulling it fresh from the pumpkin patch. Topping this semi-sweet soup with a sprinkle of raw pumpkin seeds will add a powerful dose of essential minerals including zinc, potassium and magnesium.

I’ll have more pumpkin-perfect recipes later this month, so stock up on your canned pumpkin and spices now!

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What You’ll Need:

  • 1 tbs coconut oil
  • 1 sweet onion
  • 3 cloves garlic
  • 3 cups low-sodium vegetable stock
  • 2 – 15oz cans organic pumpkin purée (not pumpkin pie filling!)
  • 1 tbs maple syrup
  • 1 cup unsweetened coconut milk
  • 1/2 tsp cinnamon
  • 1/4-1/2 tsp smoked chipotle chile flakes
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • Salt and pepper to taste

Optional:

  • 2 tbs tahini
  • 1/3 cup unsweetened coconut milk
  • 1/4 cup raw pumpkin seeds

How to Make It:

  1. In a large pot or casserole dish, heat coconut oil over medium heat. Add onions and garlic (both coarsely chopped) and sauté until translucent (about 5-7 min). Add spices and cook another minute.
  2. Add 3 cups of vegetable stock and bring mixture up to a simmer.
  3. Add two cans of pumpkin purée and maple syrup, stirring to combine.
  4. Remove mixture from heat and pour it into a blender. Blend until thoroughly combined.
  5. Add blended soup back to your pot and mix in one cup of coconut milk. Taste for seasoning and adjust according to taste. (Note: if you want to thin this out, add another cup of vegetable stock at this point).
  6. Bring mix back to a simmer and serve immediately, or remove it from the heat, let cool, and store in your fridge for up to a week (or 1-2 months in your freezer).
  7. Serve with a spoonful of the optional coconut milk/tahini blend (whisk together the tahini and coconut milk until smooth) and a sprinkle of pumpkin seeds for a little more flavor and texture.