Eating Healthy on the Road

Being the mom of a talented young sprinter means traveling to distant places in the summertime. Road trips can pose a challenge for the health conscious but know that it is not impossible to maintain your focus. Planning is essential. The day before we leave for a trip, I shop and prepare a variety of healthy snacks and lunch to eat while traveling. We take a cooler with ice and keep it within reach as well as a case of water. If your destination has a refrigerator and/or microwave (which I try to only use during travel but that's another post), you can plan meal accordingly. If not, here are some tips for acquiring healthy food in various places:

Gas Station
Believe it or not, gas stations usually have apples, bananas, or oranges. For your non-vegan eaters, most stay stocked with string cheese and yogurt. Choose pretzels over chips. Grab a single serving box of whole grain cereal. Stay away from the candy and soda. Many gas stations have protein bars but remember to read your labels as some can have up to 300 calories and more than a fair share of sugar. Nutrigrain bars have high fructose corn syrup in them so do not think that these are healthy alternatives.

Fast Food Restaurants
When I first started losing weight, I obtained the nutrition pamphlets from most fast food places. Sometimes, particularly on the way home, eating at these places is inevitable.
Here are some of my choices:

Taco Bell- Fresco bean burrito and a side of rice. This is approximately 400 calories.

McDonalds (which I despise but sometimes is the only place around for miles)- southwestern grilled chicken salad without the chicken of course. There is a good variety of greens, black beans, corn and if I remember correctly tomatoes. Do not use their southwestern dressing instead choose the balsamic. You can get out the door in under 350 calories.

Del Taco- Veggie works burrito with no cheese or sour cream and guacamole on the side. With the sour cream and cheese and guac, it's about 700 something calories. Take these ingredients out and you're in the safe range- probably in the 400 range.

Subway or any sandwich shop- veggie sandwich with no cheese or mayo.

Burger King- Many have veggie burgers however they most likely are not vegan. Check their salads and stay away from cream dressings as they are loaded with fat and excess calories.

The key here is reading those nutrition pamphlets. Grab one before ordering to ensure that you are making a good choice. If you are going through the drive-through, park first, run inside to use the bathroom and get the pamphlet. Read it and choose accordingly.

Standard Restaurants
Grilled veggie sandwiches, salads with balsamic. Order a side of steamed veggies or fruit instead of fries or coleslaw. Water or unsweetened tea instead of soda.

Hotel Continental Breakfast
Whole grain toast and fruit. Many also have oatmeal or whole grain cereals.

Starbucks
The perfect oatmeal is a good choice for breakfast. Before I became vegan, I would get the spinach, egg and feta wrap which is not too high in calories. Tall soy chai latte or rooibos tea with soy milk are my choices for drink Take some stevia along in your purse and stay away from artificial sweeteners. They also have nutrition pamphlets for their drinks and food. Get one.

Sunrise and Sunset Yoga

Sunrise Yoga
Warm up to your day with this gentle and refreshing outdoor yoga session in a serene lake setting. This class is suitable for all levels.

When: Tuesday mornings at 6:30 am beginning July 6, 2010.

Where: Harveston Lake. Please meet in the gazebo.

Bring: A yoga mat, towel or blanket and water.

Sunset Yoga
Bring closure to your day with an invigorating yoga workout in a peaceful forest like setting. This class is suitable for all levels.

When: Thursday evenings at 7 pm beginning July 8, 2010.

Where: Sykes Ranch Park located on Hayes Avenue in Murrieta (across the street from Creekside High School).

Bring: A yoga mat, towel or blanket and water.

Cost: Classes are $8 when purchased individually. You may purchase a punch card for $40. This is a pass to 6 classes. Pass must be presented at time of class.

A 24 hour advanced registration is required for all classes. You can RSVP my sending an email to namastephanie@hotmail.com. You will be sent a confirmation in return.

Announcing Summer Weight Loss Bootcamp!

What is boot camp?

Boot camp is an hour long intense cardio and strength exercise circuit routine designed to meet the fitness needs of each individual. Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with little to no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other weighted and non-weighted exercises. The difference lies in the intensity and effort you give it. In boot camp, your challenge is to take your body to its limit.

When: Every Monday and Wednesday evening from 7:00-8:00 pm. First class is Monday, July 12 and the last class of the session is September 1.

Where: Los Alamos Sports Park in Murrieta

Cost: $30 one time start up fee (which includes equipment fees, weight loss assessment, body analysis and recommendations) and $48 per month. Payment options are as follows:

A) Pay start up fee and monthly fees up front and receive a discount. Price will be $120 ($6 discount) for 8 weeks of boot camp classes and weight loss monitoring.

B) Pay start up fee and first month ($78). August payment ($48) is due on August 2.

To register, please contact me at thepowertodogroupfitness@hotmail.com

New Classes Forming in July!

I am excited to announce that the following classes will be added in July:

Outdoor Sunset Yoga- Thursday evenings from 7-8 pm, fee to be determined

Boot Camp- Monday and Wednesday evening from 7-8 pm, 8 week session, fee to be determined, park location

More details will be announced soon. Keep checking back for updates!

Sauteed Veggie Medley with Cooked Quinoa

I love to follow a great recipe, but sometimes its fun to just experiment in the kitchen. I like to look at what I have on hand and create. For lunch today, I did just that. Here is what I came up with.

Sauteed veggie medley with cooked quinoa.

- 1 stalk of celery, sliced

- 1/4 cup purple cabbage, sliced

- 1 cup broccoli, chopped

- 1/2 zucchini, diced

- 1/4 cup baby spinach

- 5-6 cherry or grape tomatoes, sliced into thirds

- 1/2 cup of cooked quinoa

- 1 clove garlic, minced

- dash of shoyu

- sprinkle of garlic powder

- 1 tbsp safflower oil

Heat safflower oil in the pan on medium heat. Add garlic, saute for 2 minutes or so. Add zucchini, celery, broccoli, and cabbage. Add a bit of garlic powder to your preference. Saute lightly over medium heat until veggies are tender. Add tomatoes, saute for 2-3 minutes longer. Add quinoa and blend everything together. Add spinach add cook until wilted. Finish off with a splash of shoyu.

You may be wondering, "what is quinoa?" I discovered this grain when I became a vegetarian as it is high in protein and super healthy. I often cook a large batch of it early in the week and eat it as the week goes on. Here is some brief information about it:

Over 5000 years ago the Incas cultivated the grain-like seed quinoa as one of their staple crops. Quinoa, (pronounced keen-wah) when cooked, is light, fluffy, slightly crunchy and subtly flavored. But its flavor is only part of why quinoa is such an amazing "supergrain."
Some of the nutrients in quinoa include:

Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.

Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.

Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.

Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.