Author: movewelldc

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End of Summer Gazpacho

After a very warm September, many of us still have access to garden-grown or at least farm-fresh vegetables. If you are one of the lucky ducks who can get their hands on plump, sweet tomatoes and other fruits of Mother Nature, the best way to use them is in their most unadulterated form possible. I like to call this kind of simple food preparation embracing the raw beauty of produce. Good food doesn’t need much applied effort to taste amazing.

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This End of Summer Garden Gazpacho is as delicious as it is easy. It takes less that 15 minutes to make from start to finish (though it does require refrigerator time). Pair it with my Homemade Multigrain Bread or a side of my Warm Chickpea and Sweet Potato Salad for a well-rounded, clean meal to keep you healthy this fall.

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End of Summer Gazpacho

Ingredients:

  • 8 medium or 5 large ripe tomatoes, halved and cored
  • 3 medium cloves of garlic
  • 1 organic cucumber, peeled and roughly chopped
  • 1 red bell pepper
  • 1 sweet onion
  • 1 jalapeno, seeds removed
  • 3-4 Tbs red wine vinegar
  • 3-4 Tbs olive oil, divided
  • Juice and zest of one lemon
  • Salt and pepper to taste

Directions:

  1. Squeeze tomatoes into a blender then dump in the remaining meat.
  2. Add the rest of the vegetables, vinegar, half the olive oil and salt and pepper to taste—remembering you can always add more but can’t subtract!
  3. Refrigerate for several hours or better yet overnight to help develop the flavors.
  4. Service with a drizzle of olive oil and fresh basil, parsley, cilantro or chives!
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{MOARfit Event Spotlight} annual Bends, Brunch and Bubbly: a yoga-meets-brunch charity event

As a health and fitness blogger, I like to show a little love to others doing awesome things in the DC wellness space. Two weeks ago, All In PR hosted its Annual Bends, Brunch and Bubbly in DC. This yoga-meets-brunch charity event, which raised money to benefit Blue Flowers Org, featured an all-star female panel, including:

When asked about finding the balance between life and work panelist Liz Hahn responded, “It’s about finding and creating a support system.” The panel honed in on the importance of women supporting each other, which as a female business owner whose business partner is also a powerful female I fully agree is essential and also uplifting!

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After a relaxing morning asana practice, guests were invited to indulge in a buffet spread provided by Madhatters. The mimosas were bottomless and so was the abundance of love and communal good will.

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Another word on the wonderful organization this event raised funds for,Blue Flowers Org. Blue Flowers Org empowers women and the men in their lives as they fight against prostate cancer holistically. The organization provides resources of leaders providing medical, social and emotional approach for men, their families and caregivers. Through community events, fundraising, social media and its newsletter, Blue Flowers connects men to opportunities for early diagnosis and insight from medical experts to treat the mind, body and spirit.

To see a nice recap on the event, check out this video:

Panelists

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MOARfit 20-Minute Total Body Workout & HIIT It and Quit It Playlist

Step 1: bump this Spotify playlist (and follow me for all my music)

 

We’re going old school with this playlist. Who doesn’t like Missy Elliot, Mase, Eve and more! I know music is a main motivator for me when I workout. What are your go-t0 sweat session jams?

 

 

Step 2: press play, no sound needed

 

(Please ignore my video editing 🙂 I’m still learning how to use text overlay!)

 

 

Step 3: post a picture or video of yourself doing one of these #MOARfitmoves on Instagram and tag me (@MOARfit) so I can check you out and give you some pro coaching tips!

 

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Chilled Spinach Detox Soup for your Meatless Monday

Whether you’re a vegetarian, vegan, conflicted omnivore or ardent carnivore, it doesn’t hurt to give yourself at least one day each week where you focus on a plant-based diet. I love the Meatless Monday movement for this very reason. It’s approachable, non-preachy and good common sense. I’m completely inconsistent with my posts to this end and am way overdue in offering a new recipe for you all.

As some of you know, I am a big believer in whole foods, home cooking-focused detoxes. I’ve guided over 100 different folks from all over the country through my seasonal detoxes over the course of the last two years and really enjoy coming up with meals that are simple, tasty and clean. My latest 4-day detox includes the following recipe. If you want to buy the self-guided version it’s now available through my online store.

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I love picking up ingredients for this and all detox recipes from my local farmers market. Food is always better – both in taste and nutrient density – when locally grown with less transport and shelf time.

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Chilled Spinach Detox Soup

{makes 4 side portions or 2 mains}

Ingredients:

  • 1 Tbs olive oil
  • 1 Tbs organic unsalted butter
  • 2 small sweet onions (the size of baseballs)
  • 2 cloves of garlic
  • 1/2 tsp sea salt
  • 1/2 tsp muchi curry powder
  • 4 cups chicken or vegetable stock
  • Juice of 1/2 lemon
  • 5 oz baby spinach
  • 2 sprigs fresh thyme leaves
  • Freshly ground pepper to taste
  • Top with a couple tablespoons of low-fat, plain Greek yogurt

Directions:

  1. Sauté onions in butter and oil over medium heat until soft, adding a generous pinch of salt as you stir.
  2. Add curry powder and garlic. Sauté another minute until fragrant.
  3. Add stock and simmer for 10 minutes.
  4. Add spinach and thyme and simmer another 5 minutes. Remove from heat and let cool.
  5. Blend until smooth.
  6. Served hot or chilled and garnish with yogurt and ground black pepper. Stir well and enjoy!
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Your New Healthy Routine + a 7-Day Game Plan to Take Action Today!

Whether you’re looking to jumpstart a healthier lifestyle, change up a stale fitness routine, or introduce new elements into an already beloved wellness program, this post is for you.

Let’s face it, we all have aspects of living healthy and being fit that we love and those that we loathe. For some, stretching is at best an afterthought while others could hang out in forward folds and spinal twists all dang day. The same holds true for every other component of a well-rounded healthy lifestyle—strength training, meditation, active recovery, cardio, and the list goes on.

While it’s natural to pick favorites, it’s important that we all strive to balance our regimens for mind-body optimization and longevity. If you find it hard to stay motivated or juggle all these elements, try out my 7-Day Game Plan for a Healthy New Routine.

7-Day Game Plan for a Healthy New Routine

 

DAY 1: Strength Training

Pick 5 body weight exercises to build your functional fitness. Include one plyometric move to get your heart rate up. Do each exercise for 45 seconds followed by 15 seconds of rest 4 times. (20-25 minutes)

Example:

  1. Mountain Climbers
  2. Squats
  3. Alternating Lunges
  4.  Walk-Out Planks
  5. Push Ups

 

DAY 2: Stretch

Take a Pilates or Yoga Class at your favorite gym, or try some place new. Make sure you let the teacher know beforehand if you’re brand new to the practice or if you have any medical conditions or injuries they should be aware of. Aim for a class that’s at least 45 minutes but no more than 75 (unless it’s a very gentle yoga class). (45-75 minutes)

 

DAY 3: Active Recovery

Go for an easy walk or leisurely bike ride—and always wear your helmet!

The Washingtonian recently ran a piece of 20 of the best walks to do around Washington, DC. Check out their list for motivation, or drop into Rock Creek Park for a little breathe of fresh air amidst our urban metropolis. (60 minutes)

 

DAY 4: Intervals

Warm Up for 5 minutes with dynamic stretching or a light jog.

Do 10-15 30-second intense cardio intervals (ex. burpees, speed cycle, stairs, sprints, row) with 2 minutes lower intensity work in between. (30-45 minutes)

 

DAY 5: Stretch

Take a Pilates or Yoga Class at your favorite gym, or try some place new. Make sure you let the teacher know beforehand if you’re brand new to the practice or if you have any medical conditions or injuries they should be aware of. Aim for a class that’s at least 45 minutes but no more than 75 (unless it’s a very gentle yoga class). (45-75 minutes)

 

DAY 6: Endurance

Pick a cardio activity you love (hiking, running, biking, rowing, swimming) and do it at a moderate intensity level – i.e. you could hold a conversation but it’d be tough – for at least one hour and up to two. (60-120 minutes)

 

DAY 7: Active Recovery

Go for an easy walk or leisurely bike ride—and always wear your helmet!

The Washingtonian recently ran a piece of 20 of the best walks to do around Washington, DC. Check out their list for motivation, or drop into Rock Creek Park for a little breathe of fresh air amidst our urban metropolis. (60 minutes)

 

Start with one week. If you miss a day, don’t sweat it and don’t try and play catch up all in one day. Hit the reset button with Day 1 the next week and try it again. Consistency is key. If you start to get down on yourself for a day when you don’t find a way to fit a workout in you’ll inevitably fail. Give yourself some grace, stay positive, and keep on keepin’ on for the most enduring lifestyle results.

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Be Still to Be Strong: Awakening the Body from Within

As I lay there on my back, sweat drying on the back of my neck, gently cradled by the give of my mat, five simple words washed over me, triggering a moment of ineffable release…

“Awaken yourself from within first.”

I’m no stranger to a few tears in savasana. Moving muscles, honing mental focus, and getting lost in the rise and fall of breath have an uncanny ability to remove blockages, both physical and emotional. From time to time this release opens the flood gates, others it simply lets drips seep out one by one. Today was more of the latter for me, but my goodness did it feel good to crack.

No one ever told me I had to be strong while healing from my accident, but I resolved to stay positive, look at the glass half full, and find the proverbial silver lining. I’m not saying it was wrong to push myself in this way, but it was at times exhausting. I knew at some visceral level that if I let myself crumble emotionally while my body was broken against its will, I might slip down a darker path than if I steeled myself in certain ways. Fear of falling kept me from facing the true trauma of my experience. Part of me knew I would have to face the more emotional impact of the accident once my body started to mend, but it still surprised me when it began to surface.

For the past few weeks I’ve been tiptoeing back into my yoga practice: I’ve used more props than ever before (see below); I’ve gotten creative with hand placement and foot positions to allow for better balance; I’ve come to child’s pose when others have come into handstand; and I’ve even worked up the courage to leave my splint at home despite the fear that others won’t know I’m still healing and think I’m just being lazy (hello, ego!).

Every week that goes by I am physically stronger, but at times more mentally and emotionally frustrated. An agitation shakes and stirs inside me fueled by impatience and expectation. Why am I not yet back to where I was before? When will this pose or that pose be within reach? Where did my stamina go? While all the answers to these questions are clear to my most rational self, in the moment these questions gnaw and nag at my inner fabric.

Here’s the thing—that inner struggle is the exact reason why I love yoga so much, so much that I became a teacher. Yoga illuminates the limits, boundaries, and blockages we all wrestle with. It sheds light on them and allows you the time and space to truly see, acknowledge, and slowly and steadily ease through them. It’s not an fast process, and you cannot rush it. The more you force yourself towards resolution or change, the harder it becomes to achieve.

When that single tear found its way through the crack in the walls I’d thrown up, rolled its way down into the well of my ear, and drew a smile across my face I knew my struggle with this trauma had begun in earnest. My gratitude for this beginning is unbounded. I know that as I start to reconnect with my inner self, awakening from within first, I will have the unique and rare opportunity to reignite my spark with yoga. I get to rediscover the magic of connecting breath to movement. I get to realize anew that stillness creates inner and outer strength. And I get to watch as my body invites me back in, little by little as it becomes ready.

As I lay there on my back, in tranquility and stillness, only then could I notice that when you are still there are no boundaries and no limits to what is possible, only potential.

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Detox your Cleaning Cabinet: Top 5 Homemade Cleaners for a Healthier Home

Okay, so we’re a little past the point of spring cleaning but with last weekend’s summer solstice behind us perhaps we can call this an article dedicated to better-for-you-and-the-environment summer cleaning.

As a nutrition coach, I help guide dozens of people each year through my seasonal, whole foods detoxes. Cleaning up one’s diet is all well and good, but to truly detox we all ought to dive a little deeper into our daily habits and our cleaning closets/cabinets.

How many people out there use a countertop spray or bathroom cleaner loaded with ingredients you can’t pronounce?

I’m not here to shame you because I too have used these strange, chemical concoctions. I’m simply here to point out that, hey, if smart people like Mark Bittman recommend that we not eat anything with ingredients we can’t pronounce, why doesn’t that rule apply to the products we use daily on surfaces we eat off of and bathe in? Skin is a very porous organ, my friends! All of these products can easily seep into your system with repeated exposure whether you accidentally ingest trace amounts or simply absorb them from repeated contact.

Avoiding damaging chemical cleaning products is easier than you might think. In fact, you likely have most if not all the ingredients you need to clean and shine your pad right in your very own kitchen, pantry, and medicine cabinet.

 

Now that I really have your attention, here are my…

 

 Top 5 Homemade Cleaners for a Healthier Home

 

  1. All Purpose Cleaner
  • 1/2 cup white vinegar
  • 2 cups water
  • Juice of 2 lemons

Notes:

  • Fill a spray bottle with all ingredients. Shake well before dispensing.
  • Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.
  • Don’t use on stone surfaces—i.e. granite or marble.

 

  1. Wood Polish
  • 1/2 cup olive or almond oil
  • Juice and peel of 1 lemon

Notes:

  • Combine ingredients at least one day in advance for optimal efficacy.
  • Apply to a soft dishtowel first, then gentle rub in circular motions across the intended surface.

 

  1. Bathroom Disinfectant
  • 1/2 cup white vinegar
  • 1/2 cup vodka or rubbing alcohol
  • 20 drops of tea tree oil
  • 10 drops of lemon oil

Notes:

  • Fill a spray bottle with all ingredients. Shake well before dispensing.
  • Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

 

  1. Glass Cleaner
  • 2 cups water
  • 2 Tbs white vinegar
  • 2 Tbs rubbing alcohol

Notes:

  • Fill a spray bottle with all ingredients. Shake well before dispensing.
  • Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

 

  1. Grout Scrub
  • 1 1/2 cups water
  • 1/2 cup baking soda
  • Juice of 2 lemons
  • 1/4 cup white vinegar

Notes:

  • Apply with a toothbrush and let sit for 5 minutes. Scrub vigorously to remove dirt and grime.
  • Wipe clean with a wet cloth and rinse with warm water.

 

 

Not only are all of these fumeless, non-toxic, and organic – they’re cheap and easy to make! Who doesn’t like cheap and easy?!

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Strawberry Rhubarb Pie (Gluten-Free)

This summer, why not wow dinner and BBQ guests with a healthier than average dessert featuring fresh, seasonal ingredients? Strawberry Rhubarb Pie is a summer classic, perfect for any party.

I bet you can’t guess my favorite aspect of this sweet treat: it’s loaded with a nutrient-dense vegetable! Okay, so maybe you could have guessed I would like that part.

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Rhubarb is a surprising source of calcium–just one cup has 10% of your RDA–and beauty-boosting nutrients like lutein, vitamin K, and antioxidants. Who doesn’t need a little extra help with healthy skin in the summer? All that heat, humidity, and sunshine can do a number on our most exposed organ.

Ok, first, please drool over this picture then scroll down for the recipe…

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Strawberry Rhubarb Pie

Ingredients

  • 1 Gluten-Free Pie Crust
  • 1 pint strawberries
  • 4-5 stalks rhubarb
  • 1/2 cup raw cane sugar
  • 1/4 cup arrowroot powder
  • Splash of sweet vinegar (white balsamic or fruit-flavored of choice)
  • 1/2 tsp sea salt

Directions:

  1. Prepare one Gluten-Free Pie Crust (or cheat a little and get one pre-made).
  2. Pre-heat oven to 425 F.
  3. Wash and cut strawberries and rhubarb into bite-sized pieces. Place in a large bowl and mix with sugar, arrowroot (or cornstarch if you aren’t gluten-free), vinegar, and salt. Mix thoroughly and let sit for 15 minutes.
  4. Press pie crust into your favorite nonstick tart or pie dish. Fill crust with fruit and vegetable mixture, spreading evenly.
  5. Bake at 425 F for 30 min then reduce to 350 F and bake another 20-25 minutes or until crust edges are golden brown.

Top with a scoop of your favorite ice cream. I went with Moorenko‘s creamy, delicious Vanilla Bean variety. YUM-E.

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What’s in a Fad Diet? [Infographic]

Check out this great nutrition infographic‬ put together by students in the nursing program at Simmons School of Nursing and Health Sciences. According to their Nursing Blog, 45 million Americans will try a new diet this year alone. Here’s some advice for all of you considering becoming part of that statistic: do your homework! Fad diets will come and go. It is always best (IMO) to eat healthy, whole foods and cook as much as possible – and don’t forget to allow room for moderation. Life is meant to be enjoyed!

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Washington, DC Trends in Food & Drink

The fabulous folks over at Eventbrite recently conducted a study on the top food and drink trends across the US, and Washington, DC was included in their “Top 10 Fastest-Growing Food & Drink Cities” (see graphic below). Of course we were! Eventbrite is running a Trends in Food & Drink project and I decided to join. Eventbrite is a great way to find events in your areas like my summer series of Detox to Retox: Yoga + Beer Tasting happy hours at Hellbender Brewing Company.

While I’m a little surprised that DC came in 7th behind some places which shall remain nameless that I don’t particularly associate with killer food – and believe me, I did the research with all the travel my last job entailed – I’m going to be the glass half full kind of gal here. The DC food scene is upping it’s game every single day. Having lived in San Francisco, a locavore and foodie’s Candyland, I’d venture to say DC is starting to rival culinary gems like Chicago, New York and even SF. I know some of you may balk at the idea that DC can give those cities a run for their money, but we’ve come a long way since I first  moved here 10 years ago.

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Of the observations noted in this study, the three food and drink trends I find most prevalent in the DMV, inspiring, and worth blabbing to you about are: Communal Dining, Local or Organic, and Spirits and Mixology.

Communal Dining

DC has some of the best communal table restaurants around. I loved this style, or “trend” of dining experience before I even knew what it was. You never know who you’re going to rub elbows with or what kind of shared conversation just might spark. One of the classics, in my opinion, is Le Pain Quotidien. LPQ has been a Georgetown staple for fresh and tasty food without a lot of pomp and circumstance for ages. They have one of the best bagel and lox plates I’ve ever savored – hello behemoth capers – and rich, dark French-roast coffee to boot. Others I’ve enjoyed include Zaytinya, Masa 14, and Founding Farmers. For a more extensive list of where to go to see what eating with others is really all about, check out Jenny Mayo’s article from the Washington Post Express.

Local or Organic

Want to know what’s on the top of my locavore bucket list for the summer? Arcadia’s 2015 Summer Solstice Farm Dinner. Arcadia Center for Sustainable Food & Agriculture, located just outside the city in Alexandria, is “dedicated to creating a more equitable and sustainable food system and culture in the Washington, DC area and a collaborative space for the many local efforts and initiatives around better food.” They’ve got something real good going and there are countless ways to get involved if you’re looking to get your hands dirty this summer. Sadly I’ll be missing out on their solstice dinner and instead will be eating local Vermont fare at a foodie friend’s wedding that weekend. I wouldn’t miss it otherwise! It’s well worth the big ticket price for an incredible farm-to-table meal in support of this worthwhile endeavor.

Spirits and Mixology

DC’s bar and brewery scene is growing rapidly. From Mockingbird Hill, a Sherry and ham bar in DC’s Shaw neighborhood, to DC Brau, a local craft brewery distilling world-class beer right here in the District, we’ve got something for everyone. Heck, my Detox to Retox event series proves in many ways that District residents are finding creative ways to breathe new life into their joint passion for tasty libations and supporting local businesses. You see, that what it’s all about – community. The DC food and drink scene goes well beyond innovative concepts and delicious end products, it’s bringing together people from all walks in search of something they can share in this otherwise transient and uptight city.

What’d they miss?

There’s only one thing I think Eventbrite missed while evaluating these trends – all the amazing food you can eat at and take home to cook from our amazing DMV Farmer’s Markets. Mount Pleasant’s Saturday market has steamed pork buns that sell out halfway through its open hours and the Columbia Heights’ market has some of the tastiest local goat cheese and grass-fed meats I’ve ever put in my body. The markets are many and, thank goodness, they’re everywhere! Check out my Guide to Spring Seasonal Eating in the DMV for a complete list of where to go in your neck of the woods.