The Berlin Diaries: Week 5

Kara-Goucher.jpg

Fifth week of my Berlin Diaries. Enjoy! June 22nd (W5/D1): New week and a double digit run as an easy run... Definitely takes some getting used to. But got it done! #theberlindiaries #berlinmarathon

June 23rd (W4/D2): Easy 8 rounds out 52 miles in 6 days... not too shabby #theberlindiaries #berlinmarathon

June 24th (W4/D3): Rest Day :) #theberlindiaries #berlinmarathon

June 25th (W4/D4): Mile repeats at goal marathon pace of sub-3... didn't quite hit them as hoped but the effort was honest. #theberlindiaries #berlinmarathon

June 26th (W4/D5): Easy recovery run with Zola but I have to say fitting in 8 miles before work is hard. #theberlindiaries #berlinmarathon

June 27th (W4/D6): And another easy 8. Had someone told me a few months ago that I would be running 8 milers for my easy days I would have laughed... finished up with strides. Do your strides! #theberlindiaries #berlinmarathon

June 28th (W4/D7): 12 mile long run with a fast 9th and 10th mile at 7:09 and 6:53. Whoop! #theberlindiaries #berlinmarathon

Arugula Couscous Salad

photo-84.jpg

Another easy, breezy, beautiful recipe :) Arugula Couscous Salad with parmesan and a lemon dressing.

All you need is a cup of pre-cooked and chilled couscous. Then take 4 cups (a big bowl of it anyway) washed arugula. Grate a half cup of parmesan and mix it with the salad and coucous.

For the dressing simply mix 1/4 cup of EVOO, juice of one lemon and add salt and pepper.

Voila! #vegetarian #notvegan #notpaleo #delish

 

 

Mango Lassi Ice Cream

Diptic-14.jpg

When life hands you mangos, you have got to make mango lassi ice cream. Also because peeling mango and making it look presentable is tedious. It's easier to put it straight in the nutribullet and then try to (gracefully) eat the rest of flesh off the pit, while nobody is watching. The combination of yoghurt, chia seeds, mango and mint makes this recipe very fresh and healthy.

For 4 pop molds, add 1.5 cups of yoghurt to a blender. The amounts I used work well for the nutribullet but if you have a bigger blender, you could double or triple the amounts. Add 3 tbs of chia seeds and let the mixture sit for about 15-20 minutes until the seeds take on a gelatinous texture. Add the flesh of one mango and a handful of mint leaves (approximately 10). Blend the mixture with 4 ice cubes and fill it into the pop molds. Let them freeze over night.

Done. Ice cream for breakfast!

ENJOY!

Miso massaged kale

Photo-81.jpg

I'll be honest. I'm not a big kale fan. I got sucked into eating it because it's so good for me and I have had kale salad that blew my socks off (like this one). But when it's just sauteed or better MASSAGED kale that I prepare I usually don't like it. Kale chips are fine but so disappointing in quantity seeing a whole head of kale disappear. For kale juices, I like to add a whole lotta lemons and apples and quite honestly unless it's really well prepared my digestive tract often doesn't love kale raw.

Anyhow... I love Asian food and miso in particular. So I thought I would make this miso kale with a new spin. With the dressing below and shelled edamame!

I bought Miso paste and massaged the salad with it and some other ingredients. And the result wasn't half bad if I do say so myself. :)

Try for yourself:

3 tbs miso

1/3 cup EVOO

1-2 cloves garlic minced

1/3 cup grated parmesan (optional)

3 tbs lemon juice or rice vinegar (optional - see how sour the salad is with the miso before adding more acidity)

ENJOY!

I baked bread! So you can, too (gluten free option)

Photo-79.jpg

I am notorious for baking bread rolls with a beautiful yeast base and ruining them EVERY.SINGLE.TIME. The result of my attempts to make brioche, challah or bread can be used to smash in windows and even Zola won't eat them. So when I heard about this bread that would only take about 15 minutes active time, I was skeptical to say the least.

But I did it and it worked out beautifully.

You will need:

2 cups of (gluten-free) rolled oats

2 1/4 cups of all purpose flour (Bob's Red Mill makes a gf version that you could use)

2 teaspoons baking soda

1 teaspoon salt

1.5 cups buttermilk

1 egg

Pulse the oats in a food processor until fine. Then combine the dry ingredients in one bowl and the egg plus buttermilk in a different bowl.

Make a well in the center of the flour mix and add the buttermilk gently folding it in. The dough will be very sticky but resist the urge to over mix it.

Place the dough on a floured surface and gently kneed it - if too sticky add a little flour. Then score the center in a cross shape (it is almost Easter after all!).

Grease an oven-proof cast iron skillet and place the dough in the center. Bake at 450 F for 15 minutes and then reducing the heat to 400 for another 25 minutes.

At this point you should see a beautiful cross shape on top of your bread and when you knock on the bottom it should sound hollow.

Here! You're done!

This bread, warm with butter is literally heaven. At least my idea of heaven. I'm German, after all.

ENJOY! xx

Red Lentils Recipe

photo-77.jpg

This red lentils recipe is so simple, I don't have much to say about it except that it is so yummy and was a total "what's left in the fridge" dinner. Red lentils with fennel. It may seem odd that we have fennel and lentils left over but it was that dire!

I really like fresh fennel. In Germany women give young babies fennel to help with colicky nights and even as an adolescent I always really liked that particular tea. So now I sometimes buy Yogi Tea Stomach Ease which includes it. I have also started using fresh fennel in recipes such as "The Chew's" braised short ribs with red wine and fennel and the middle Eastern dish with Kibbeh and fennel salad a la Ottolenghi that I featured here on the blog.

This red lentils dish is great by itself or as a side dish. All you need is one cup of red lentils for every 2 cups of water or (preferably) broth.

Bring the water/ broth to a boil, stir in the red lentils. Cut one fennel bulb in half and slice very thinly and add that half to the boiling lentils.

It will take approximately 30 minutes until the lentils are cooked, then you can sneak in a teaspoon of Turmeric for its amazing health benefits and: ENJOY!

xxR

 

On Procrastinating

photo-74.jpg

Procrastinating... we all do it in one way or another. Sometimes more consciously and sometimes more unconscious. It can be a matter of a day within which we don't manage to finish all our tasks, or pushing aside a different task over the span of days/ weeks/ months. Usually it's about something uncomfortable. But whenever we wake up from procrastinating we feel worse for it... Everyone does it and mind you I initially started writing this post 4 weeks ago :)

So here are some facts on what procrastination is psychologically (and what it is not). And further down I will share some ways I have learned to break through it or methods that are generally recommended. And then you can decide whether you want to call yourself a chronic procrastinator - like 20% of the US population - or maybe you're just a person who is looking for the right moment and inspiration!

  1. Procrastinating is something you learned at home. So if it's something you picked up, you can drop it again. Yes, really!
  2. Procrastinating is actually bad for your health. Being immobile, which is usually the way of dealing with things, weakens your immune system and can cause gastrointestinal problems and even insomnia.
  3. It is not poor time management or planning. You are simple a little bit more "optimistic" with your time.
  4. Are you trying to piss someone off? Because they may take it that way...

Now here's what to do:

  1. Find someone to jump-start you. It takes extra effort to come back to discipline, so find someone who will nag you repeatedly. When it's done, take them out for brunch. This year...
  2. Make a list and then do the hard stuff first. No task is so hard you can't find a way to motivate yourself. Be nice to yourself.
  3. Focus on one thing at a time and turn off distractions. Instant gratification of counting your Instagram or Facebook likes is awesome. But imagine how much greater it will be when you check back later and suddenly the number of likes is double digits instead of individual.
  4. Schedule breaks and how long they should last (!). Then if it's a longer project schedule the end time and reward yourself. Now go check your likes and have some ice cream.

Oh and while you're on Facebook and Instagram, come over to my pages and say hello, too! But only AFTER you're done.

xxR

Healthy Breakfast and Snack Ideas (with Strawberries!)

Diptic-12.jpg

If you are pressed for time (like I am today!!), I say, go break out the blender for these healthy breakfast and snack ideas. I am obsessed with strawberries! I can eat them fresh, frozen, on cakes, pureed, as ice cream, yoghurt and even on toast (remember?).

So what better way to start my busy morning today than with a smoothie! I have recently acquired a Nutribullet and oh boy has it changed my life. It's quick and easy to clean and store which is vital in a NYC apartment.

This morning we had a beautiful smoothie that really packed a punch with the following ingredients (and nutrients):

SPINACH: vitamins K and A, folic acid, dietary fiber and protein! BANANA: potassium, tryptophan, serotonin and norepinephrine! DATES: iron, calcium, vitamin A and ß-carotene! STRAWBERRIES: vitamin C, fiber, manganese and folate!

So with one delicious cup of smoothie (even though the colour doesn't give it away) we took care of our heart, bones, memory, muscles, immune system and mental health as well as female health.

For a late morning snack I prepared some Chia Seed Pudding with Strawberries. Chia Seeds are the flaxseed of the millennial generation ;) They reduce food cravings, help you stay hydrated, lower blood pressure and are rich in Omega-3. Add 2 tbs of seeds to 1 cup of almond milk or coconut milk, add the fruit of your choice (2/3-1 cup), buy a cool looking mason jar to store in, and refrigerate for 5 hrs or overnight.

ENJOY!

xxR

Healing and a New Moon

RVDW-8745_2.jpg

2014 is charging ahead. It is supposed to be ripe with opportunity and to favour the quick thinkers and decision makers. It is also full of new moons already! In less than three days, we will have a new moon again, the third one this year. This new moon will be in Pisces. I won't attempt to give you an astrological or mystical breakdown of what awaits, but I have come to appreciate new moons as mini new beginnings so I will do the same with this one. Also, the topic of healing came up (my husband compared me to Chiron... I'll write a separate post on that, ha!). As you may know, I suffered from sciatica for three years. It was excruciatingly painful and had absolutely no physical source (at least initially). I talked to a few new mothers this week and some of them told me about their experiences with lower back issues and also sciatica. Sciatica just like many other ailments and pains, usually stems from imbalance, emotional or physical. We can treat the symptoms but until we attack the root cause, the problem will keep returning. It took me another 2 years to get to the root and work on eliminating it and therefore reducing the pain and it took some pretty big changes in attitude and behavioural patterns. I was able to heal with a lot of support from others but mainly because I sought and went after more balance in my life.

Now this new moon on March 1st is in Pisces and asking for a closer look at some of our patterns, it is supposed to set a tone for pause and reflection while we consider where our energy has become totally out of balance.

There it is again: balance. The word pops up a lot. We talk about work-life balance, mind-body balance, balancing acts, balanced meals, the balance of power, standing balances and being well-balanced mentally.

“Out beyond ideas of wrongdoing and right doing, there is a field. I’ll meet you there.” Khaled Hosseini, And the Mountains Echoed

Balance is such an integrative part of our vocabulary but still, we rarely achieve it in our life. This upcoming new moon wants to remind us how to do it. It asks us to tune inward and listen. To pay attention to our dreams. To flow and be connected. To merge and take a break from mundane activities. My interpretation and what I'm intending to do (especially since it's coming on the weekend) is the following:

  • Seeing people that I don't often see and miss (!). I started today with a lovely lunch and it made me happy.
  • Engaging in activities that I love and that allow me to reflect. I will probably go for a run.
  • Taking some me time.
  • Trying to refrain from being impatient for x amount of hours per day. With others AND myself.
  • Preparing and savouring nourishing food. And ideally sharing it in lovely company.
  • Resting and taking a moment in the morning to reflect on my dreams.
  • Beginning or ending the day reminding myself of what I'm grateful for (and writing it down).
  • Writing down my dreams for the future as a way of manifesting them / announcing them to the Universe.

I can't believe we are almost in March. Three weeks and change until Spring. Could it be true?

Let me know what you will be doing for the new moon or what you have done to heal after a difficult emotional or physical setback.

I would love to hear from you!

xxR

Zucchini Onion Quiche

Photo-73.jpg

This zucchini onion quiche is a nice vegetarian dinner for two. Not sure if it's technically a quiche or a pie but it tasted great. You will need: 3 eggs, 1 cup of grated parmesan, 1 medium onion chopped, 1 clove garlic,  salt and pepper to taste, 2 medium zucchini sliced, 1/2 cup EVOO, 1 cup of all purpose flour, 2 tbs baking powder, 1/2 cup of ghee or butter or another vegetable oil (whatever you do, do NOT use coconut oil. Trust me I tried...).

Mix the whisked eggs, parmesan, salt and pepper, zucchini, minced garlic, and EVOO. Then add the onion and the mixture of flour, baking powder and ghee (mix those three ingredients separately until smooth). The result will be a very unattractive weird "dough" that you can now refine with spices you like. I added some paprika and some everything spice. You could also add something like cayenne or maybe crushed red pepper flakes for some extra oomph.

Transfer to a pie dish or rectangular baking tray and bake for 40 minutes at 350 F.

Enjoy! And let me know what you think in the comments below or on Facebook. If you liked it, please share with your friends, too!

xxR

Do what you love

Diptic-10.jpg

In his commencement address to the students of Stanford University in 2005, Steve Jobs said "You've got to find what you love. And that is as true for your work as it is for your lovers. [...] And the only way to do great work is to love what you do. When I quit my office job and started my career in wellness, a lot of people thought I was crazy. I had been in said job for several years, it provided a very healthy paycheck that included all benefits that one could imagine (and then some) . Still I was lacking passion for what I was doing...

And on top of it, the job had made me sick. For half of the time, that I spent there, I suffered from sciatica, a condition which once diagnosed,turned out not to be rooted in a physical fall or injury. It was a consequence of the fact that my current situation had made me incredibly anxious and unhappy.

It took guts and a lot of self examination to come to the decision to leave a safe job and start anew but here are five things, I learned in the process leading up to and following through on this (so far) best decision of my life:

  1. When you do what you love, it doesn't feel like work: nobody said you won't have to work anymore, but being passionate about what you do, is fulfilling and ultimately makes you provide a better service to the people you work with and for.
  2. The money will come: Changing careers is never easy. Whether it is in the same industry or doing something completely new. One good think you can do is have savings before changing careers. But then dive into the new direction and trust that you are doing the right thing. And your income will come to reflect that.
  3. Being passionate = being healthy: none of us can escape the occasional sniffles but overall, doing things and loving them will eliminate stress and anxiety from your life which pose an enormous threat to our system and mental and physical well-being.
  4. Being passionate attracts support: believe it or not, the more your body language screams "passion" and "satisfaction" the more people will gravitate towards you. It will shine through what you write and say and these new people in your life will want to help your cause and see it grow.
  5. Being passionate, will be a powerful teacher: just because you are suddenly doing what you love doesn't mean it will always be easy. There will be setbacks and you will need to deal with them. When you are passionate about something, giving up is not an option. This new situation will teach you to look at yourself closely, examine where you are stuck and force you to move through it.

Ever since I started working in wellness, I have seen all the points above come true. My old job felt like an obligation at times, a chore and necessary part of my life. The daily grind became my reality and I accepted it as how work should be.

Being passionate about what I do has helped me navigate all the things that we are confronted with in our work lives and made them a lot easier. It has taught me confidence and to trust that I am doing the right thing, or forced me to re-examine, adjust, adapt and find new ways of dealing with situations where things didn't work out.

Personally, I think there is no better way to grow in my life than to do what you love and ultimately that for me is the purest form of self-love.

Kale Avocado Salad

photo-71.jpg

Kale Avocado Salad is a beautiful winter dish. They are a great combination... Add challah croutons and it's downright heavenly! This salad tastes simultaneously fresh and filling (with the option of farro) and is ready in 5 minutes.

Cut the avocado into cubes and add to a bowl. Roast 2 cups of challah cubes after tossing them in olive oil and thyme - until lightly browned (.

While the croutons are baking, slice 1 large garlic bulb thinly, add 3 tablespoons of buttermilk, 1 tbs of whole grain mustard, salt and pepper as well as one egg yolk and 1/3-1/2 of olive oil. Whip the dressing until nicely combined.

Add the croutons to the avocado and add about ten stalks of kale or 3-4 cups. Toss with the dressing.

If you want some more bite to it, you can add precooked farro.

ENJOY!

Core Workout Video

Use this core workout video to exercise your obliques and abs. Place a block between your thighs, lift your legs up straight or bend knees if necessary. With both hands interlaced behind your head, lift right elbow towards your left knee, then switch. 10 repetitions on each side. Three sets.

The Best South African Buttermilk Rusks

Photo-70.jpg

When Chris and I went to South Africa two years ago (and got engaged ♥ ) one of the things I learned that the Van der Walt women need to know is how to make (the best South African buttermilk) rusks. What are rusks? In the US we would probably call them dehydrated cereal bars. In Europe something like pressed Muesli bars. This following recipe makes for a big amount of these delicious and oh so rewarding and nutritional rusks AND they are gluten free. You can eat them when on Safari, being charged by an elephant bull, crossing an Australian desert, as dessert, as breakfast or with tea. And they are great for pre- and post workout fuel! You can dunk them in tea or coffee and the crunch from all the good seeds, will always have you coming back for more. Luckily you will have enough for weeks...

Thank you for the recipe, Gaynor!

  • 1 1/4 cups butter
  • 1 cup oil
  • 2 3/4 cups sugar. I use 1 cup dark soft brown sugar and 1 cup usual brown sugar
  • 2 eggs
  • 7 cups of self raising flour, I use gluten free more friendly on the stomach
  • 4 cups of oat bran
  • 1 cup bread flour, such as King Arthur
  • 1tbs baking powder
  • 2.5 cups of buttermilk
  • 1 cup sunflower seeds
  • ½ cup of sesame seeds
  • ½ cup of linseeds

 

 

best south african buttermilk rusks

1. Melt butter, oil and sugar on low heat. Stir well and remove from heat as soon as melted. The sugar does not melt completely and remains quite thick but the grains melt. 2. Beat eggs in buttermilk and stir into above. 3. Mix all dry ingredients together and make a deep well. 4. Slowly pour in wet ingredients and mix well with a short handled wooden spoon is best. 5. With hands pull off pieces of dough mix, the size of mandarins. I don’t work the dough in my hands as this makes them heavier but the choice is yours if you want them lighter. A real child-play treat as the dough sticks like crazy but you’ll find a way to get it off your hands and onto the baking tray. 6. Place on 2 baking trays an inch apart. While cooking they will touch which is fine! 7. Cook 180 °C/ 350 F ‘till golden, about 30/45 mins. 8. Remove and allow to cool so you’re able to break them without burning your fingers! 9. Break up into whatever size you fancy while still warm. They break easily on cracks formed while baking. Leave them in a jumble on their baking trays close together as the drying out process is at least 8 hours when you go to bed. I arrange them upside down to allow more airflow while drying. 10. Before going to bed set oven at 100 °C/ 200 F and leave overnight.

ENJOY!!!!!!!!!!!

How to resist temptation

Diptic-7.jpg

Has the weather in the Northeast worn you down yet? The US and Canada started 2014 off with freezing temperatures and polar vortexes that kept us in their grip for a solid 3 weeks. Now that we learned how to bundle up for all occasions, we get more snow and more to come. We have had colder weather than the arctic, big snow falls, sleet, freezing rain and then some. Usually our response to this weather is to turn to comfort. More precisely comfort food.

For some it is the hot chocolate, for others, savoury dishes that seem too heavy in the summer but now hold a certain allure. We drink more and vegetables take a lot more preparation to make them hot and comforting, so they can land on the back burner.

I'm no stranger to the effect that gravy, creamy dishes and sauces, roasts, pies and other sweets hold in the winter. Exercising in the cold weather is harder too, so is motivating ourselves to even consider it when there are only limited hours of daylight.

BUT: here is how to resist temptation with a few shifts in your mindset.

  1. KISS: keep it simple, skinny! I talk about routine a lot and it is true. The more your mind and body know what is coming (or not) the more reliably they will keep you on track. For example, if you eat a wholesome healthy warm dish of oatmeal in the morning on six days out of seven, then you will be less tempted to grab a quick muffin, egg sandwich or croissant on your way to work. The same goes for exercise. If you plan certain classes ahead and pack your bag, you're sort of forced to go.
  2. KO the sugar! I'm not saying you have to quit sugar all together. Although, it is certainly healthier. But if you start paying attention to white sugar in foods that is hidden, that is half the battle won. The simple carbohydrates don't do much more for your body than providing it with quick energy. We all have enough stored in our bodies to provide the body with that. The other problem is that while your body is busy digesting the carbs, other components of your food, proteins and fat, are being stored. Try and find alternatives, like honey or grab a piece of fruit before eating the chocolate bar.
  3. REM: Rest.Eat.Me(ditate)-Time! Not in that order but you get what I mean. Sleep is important in combating temptation and resisting it. I'm a compulsive snacker especially under stress. And I don't usually reach for an apple. When you get enough sleep and eat your last meal long enough before going to bed and then supplement that with 15 minutes of quality time for reflecting, the chances are that you will be less frazzled and make healthier choices.
  4. DIY: do it yourself i.e. cook! We all lead VERY stressful, busy lives but especially in the winter, our choices for takeout can be dumb. When we prepare our own food, we know exactly what goes in it. It's a beautiful thing to cook, to savour the aroma of dishes, to share it with partners and friends and it prolonges the process of enjoying it, too. If you live alone, cook and then freeze things or have regular potluck lunches with colleagues so you can sample some of their food.
  5. Check your MO: as in moderation, as in fallback plan! We can't always resist temptation but we can limit the amount of indulgences that we give in to. The easiest is to not keep too many unhealthy food options around the house. Or have them in individual packs. When the urge is big, make it a ritual that you enjoy. Reward yourself, have a great experience and then move on with your day and week. For example, have one row of a chocolate bar, have a few spoons of ice-cream, eat a slice of pizza and please spare yourself the guilt afterwards. This may just be my humble opinion, but I'm pretty sure guilt will make you fat ;)

Now, all these tricks are for when you are at home. But we are no hermits. Whenever you are out in public and temptation arises, remind yourself of the awesome things that you have in store for yourself at home. When you go to a party, try and keep normal meal portions in mind, then increase them by a little because it's a special occasion but keep paying attention if you start to feel sluggish, heavy, bloated or tippsy. Chances are that is just the prelude of how much worse you'll feel the next morning...

I hope you find these tips helpful. Let me know in the comments how you resist temptation. Pass on this article if you liked it and come on over to Facebook and like my page.

Have a wonderful rest of your week!

xxR

Postpartum Exercise after C-Section

photo-68.jpg

*** Please note that this article lists general recommendations that can never substitute your doctor's or other healthcare provider's opinion. Please make sure to obtain their clearance before engaging in any exercise or strenuous activity. *** The woman in the picture had her second baby 2.5 months ago. She also had a particularly difficult time after what was planned as a routine C-section. Recovery was much longer than the 6 weeks that doctor's often list as a good amount of time for women to wait before engaging in postpartum exercise after a c-section. But she braved it impressively and now only another 8 weeks later we did a first postpartum session since her daughter was born.

Before her c-section we trained 2- 3 times per week up until a few weeks before the birth and well into the third trimester, with a belly that was creating discomfort and even pain - when her pelvis sunk on one side and was pressing on the sciatic nerve and caused the leg to swell up with extra blood.

One thing that she kept saying throughout was that exercise (that was always tailored to her daily form, trimester and became less intense as the pregnancy progressed) had multiple emotional and psychological benefits for her. It eased the tension on one leg, it alleviated back pain caused by the weight gain and it always left her less tired after, than she had been before. Plus with a big smile on her face.

This particular example has taught me, as a health and fitness provider, 5 very important things about how to approach postpartum exercise after a C-section:

  1. I can't stress it enough: the exercise before birth has incredibly beneficial effects on the exercise after. Women who stay active before a c-section, recover faster and once they go back to working out, their body remembers and can re-enter on a higher fitness level as well as motivational level than if the last workout was over 9 months ago.
  2. After having an open wound, jumping into exercising too quickly will do you no good. Just like exercise is being tapered down with each trimester, you have to build up again, too. Athletes reduce their amounts of workouts before a big event and afterwards they take a break and then ease into it again. You have nothing to prove to anyone and the added stress of caring for a newborn will most likely have you running around as is.
  3. I like to create programs that focus on body areas that were under a lot of stress during the pregnancy before zeroing in on the core. I know all women want is to get a flat stomach and their core strength back but there are other areas that have had a lot of work to do and continue to, such as the arms, back, legs and hips. Focusing on these areas first, can give the stomach some more rest but works the cardio-vascular system and speeds up the metabolism.
  4. Partner exercises are a great thing to do both for strength workouts as well as relaxation and stretching. If you have had a long day and didn't make it to yoga or didn't have time to fit in a workout, take 20 minutes in the evening with your partner. Once the baby is asleep, you can challenge each other to some partner squats, some plank high fives and finish up in a partner stretch such as this one:postpartum exercise after c-section
  5. Relax: after a c-section you are healing from a big operation. On top of being tired, getting less sleep than before, your body has to heal multiple layers of tissue. For that, it needs time and especially recovery time. Make exercise part of your day in walks, taking stairs, and playing with your baby. If you can, take a few minutes a day to sit still, have me-time, meditate, enjoy a cup of tea, reflect, journal or day dream. It will give you so much more strength to deal with everything else that is happening around you, including exercise.

I wish you well.

xxR

Baked Rolled Oats - Pecans & Blueberry

photo-67.jpg

Just tell me in the comments if you are already over my rolled oats recipes? But these are baked rolled oats! As you may have gathered by now, breakfast is my favourite meal of the day, closely followed by lunch/ brunch. I'm not that crazy about dinner, because big meals usually make me very sleepy. I'm known for falling asleep on my friends' couches after dinner parties. Not my proudest moments. But also occupational hazard, I may add.

This dish will be done in 45 minutes and you can eat it for the next few days.

You will need 2 cups of rolled oats, 2 cups of almond milk, 1 large egg, 1 teaspoon of baking powder, 1.5 teaspoons of cinnamon, 2 tablespoons of melted butter or ghee, 1-2 cups of pecans chopped and 1-2 cups of frozen blueberries and 2 bananas. Maple syrup is optional.

Butter a medium sized baking dish and line the bottom of it with bananas. In one bowl mix the oats, half of the nuts, baking powder, cinnamon and a pinch of salt. In a separate bowl, beat the egg and add the almond milk, maple syrup and the butter.

Sprinkle 2/3 of the blueberries over the bananas, then evenly coat with the oat mixture. Pour the liquid ingredients on top and give it a little shake to make sure the milk runs in between the oats. Sprinkle the remaining pecans and the blueberries on top.

Bake the dish at 375 F for approximately 40 minutes, enjoy the beautiful smell and then devour!

Let me know if you like it!

xxR

PS: The beautiful serving spoon was a gift from my in-laws. I love the South African designer Carrol Boyes.

 

 

***Recipe adapted from http://www.lottieanddoof.com/2011/04/baked-oatmeal/

Tasty Tuesdays: Sweet Potato Frittata

photo-66.jpg

For Tasty Tuesdays this week, I present to you what has got to be the easiest recipe ever. And it's delicious sweet potato, too. I have adapted this recipe from this original one, here. You will need 3 medium sweet potatoes, peeled and sliced thinly, one bunch of spring onions (chop the white and light green parts only), 2 Tbs butter or ghee, grated Gruyère cheese, 6 eggs, 2 Tbs milk.

Melt 1 Tbs of butter or ghee in a big oven proof pan or dish. Add the sweet potato in several layers. Sautée them and gradually add the spring onion. Cook both until just soft, season generously with salt and pepper, and remove from the pan. Whisk the eggs with the milk.

Melt the 2nd Tbs of butter or ghee in the pan, making sure that you coat the sides, too. Add the potato/ spring onion mixture back to the pan, then immediately add the egg. Move the pan left to right to ensure that the egg mixture runs into the areas between the potato slices. Let it cook until the egg is just set, then transfer under the broiler.

Cook the frittata under the broiler until the egg is set, then sprinkle (as much) cheese (as you like) on top and let it brown. Voilà!

I personally thought the frittata made for a light vegetarian dinner that didn't need anything to go with it. But you could always serve it as a side dish or bring it to a party or brunch and make your friends very happy!

I hope you like it.

xxR

 

Healthy Pancake Recipe

photo-63.jpg

You'll say: "why would I want a healthy pancake recipe? Pancakes are supposed to be wonderfully decadent and indulgent. Not necessarily healthy." Well, these are; both.

They are wonderfully healthy by including rolled oats and potentially gluten-free, but their texture is soft and fluffy and delectable because of the buttermilk and other standard ingredients. They will warm your tummy and your soul on one of these dreadful, grey winter mornings (or evenings, who knows?).

Make this batch for 4 hungry souls.

Soak 2 cups of rolled oats in 2 cups of buttermilk, preferably over night but at least several hours.

Then add, 2 eggs (lightly beaten) and 1/4 cup melted grass-fed organic butter. In a separate bowl mix 1/2 cup of all purpose flour (or for gluten-free and some nutty crunch, buckwheat flour), 2 tablespoons brown sugar, 1 teaspoon of each baking soda and baking powder and 1/2 teaspoon of cinnamon. If you like Sweden as much as I do, you will have encountered their love for everything cardamom. It's a nice replacement for the cinnamon or you can add both.

Mix dry ingredients with wet ingredients. The result will be a very thick, sticky dough. Pan fry the pancakes and keep the ones that are ready warm in the oven.

Enjoy them with maple syrup, or honey, frozen fruit heated up (as seen in the picture).

Tell me what you think in the comments.

xxR

Body Image and Health

Body-Image.jpg

Regarding the title, Body Image and Health, you'll probably wonder what I'm doing in the picture above? I'm pulling up my pants. They are low-rise and therefore sitting in them without a belt, means that I have to adjust them before I sit down for a photo opp. Body image is a topic that everybody can relate to, everybody in a different way though. For me personally it came as a big surprise when my 15 year old lanky frame suddenly started developing curves. There were areas that took a little while longer, but not my hips and bottom. Suddenly what felt like overnight, I had a butt. And I didn't like it.

In today's society we are fed pictures of Victoria's Secret models strutting their stuff down the runway looking curvy to us, however they are really only curvy in relation to their otherwise very slim frame. Fashion models are preferably androgynous with narrow shoulders and no hips. So it is now wonder that we women strive to maintain a slim frame from the moment our body changes in adolescence. We own skinny jeans and keep them "in case we will fit into them again", we are joyous at the thought of wearing a size 4 (which is manufactured to make us feel smaller), we compare, we follow trends, we play with colours and shapes and we work out to get slimmer.

As a professional athlete I was huge by society's standards, I had broad shoulders, strong legs (one leg was so much bigger from fencing than the other, that I had to buy jeans one size up), I had big guns and I had a runner's butt. My body was my job, I was eternally grateful for all it could take, it was my tool, and I was incredibly proud of what it stood for: strength in swimming, steadfastness in shooting, a deep seat on horseback, explosiveness in the fencing and a graceful stride in the running. When I quit competing, my body placed fat on top of my muscles, courtesy of me continuing to eat like I was training 25 hours a week. And somehow at the time I didn't notice.

I look back at those photos now (no, I won't share them) I cringe slightly at how unaware I was, not just of how I looked but how unhealthy I was. I had left a very controlled lifestyle for the first time and I was consuming a lot more than was necessary or good for me.

And then a beautiful thing happened: because I was so unaware of my heavier frame I didn't do anything about it. I started eating less as my body recognized my lower output, I incorporated some exercise into my life again and my body naturally "shrunk" back to my healthy size (mind you, over the course of almost 2 years!). I have been at my size and weight for 8 years now and as people who know me will attest, I eat a lot and then some.

Working with people now, my priority is not teaching them how to lose weight quickly and I personally don't measure success by watching people shrink. What makes me happiest is seeing both men and women embrace strength, develop skills, grace in situations in which they were convinced they would never be, change their perception of food and gratification and most importantly make movement an integral part of their lives. If there is an obsession that I support then it's feeling the urge to move to experience health in body and mind.

I embrace my body and my butt now. I'm a woman so I have fat days, bloated days, feeling ugly days, sad days and envious days. But overall whenever I do, I try to think back to the pride I used to feel over a healthy body that allowed me to do so much. I dare you to think of a night out in which all you did was have fun and thought of nothing else. Not your outfit, not who you wanted to impress, or what anyone else was wearing... Right there, that's the feeling that exudes a quiet confidence that is so irresistible...

Stay tuned for the letter C tomorrow! And make sure to hop on over to my Facebook page for the rest of the alphabet.

xxR