In an attempt to get my clients and myself to eat a variety of vegetables, I thought a monthly blog would be helpful. I am naming this segment a vegetable for breakfast because I believe everyone should eat veggies at every meal. I see no greater reaction than telling a new client about adding a vegetable to their morning routine. Most freak out and say, “Not for breakfast!” So, even if you can’t, won’t, refuse to eat one for breakfast, maybe this will inspire you to eat one at some point during the day.
First up…cauliflower. Why? Well during a conversation with my son the other day I realized he had never eaten cauliflower. In twelve years I never made him eat it or served it with our dinners. This mostly is because Jason hates it.
In recent years cauliflower has become very popular. There are all sorts of creative ways to sneak cauliflower into your diet. As most know, cauliflower rice and pizza crusts have become very popular with the gluten free and paleo diet communities. To be honest, I have never really enjoyed either.
When I was researching recipes for this blog I found cauliflower is often substituted for meat in vegetarian recipes. I was surprised to find Cauliflower “sliders” and cauliflower grilled “steaks” since cauliflower has about 11 grams of protein for a medium sized head it make sense to add this to a vegetarian diet.
Cauliflower is part of the brassicas family which also includes broccoli, kale and cabbage. Over the last month I’ve thought of it as the ugly step cousin to broccoli. Broccoli is often picked over cauliflower, I know it has been in my house. I really believe this is because we all have been told to eat colorful vegetables. Stay away from those dangerous white foods! In reality cauliflower is the healthiest white food available.
Here are just a couple of the amazing facts about Cauliflower:
High in Fiber: 11 grams in a medium head
High in Vitamin C , K, Vitamin B6 and Folate
Studies have found cauliflower to help reduce the risk of breast cancer and reproductive cancers in men and women.
Studies in Norway indicate that cauliflower may give better protection against cancer of the colon than its cousins broccoli and cabbage.
High in choline which is essential for learning and memory. Choline also helps with sleep.
The US dietary guidelines recommend that adults eat 1.5 to 2.5 cups of dark veggies per week. This includes cruciferous vegetables like cauliflower.
For the next couple of weeks we will highlight several cauliflower recipes to try along with cooking tips and more fun facts about this interesting vegetable! It really is very versatile and when prepared well it very delicious.
Since it is Super Bowl weekend we thought we would start with Buffalo cauliflower. Eat alone or with some chicken wings. We love Frank’s hot sauce. This one will become a go to recipe for us. Jack gave this one a 10 out of 10!
1 medium head of cauliflower, cut into small pieces.
1 large egg white or 1/4 cup of water
1/3 cup of tapioca flour (can use regular flour, or arrowroot powder)
2 tsp granulated garlic
1/2 tsp of kosher saltSauce
3 TBSP Butter
1/3 cup of Frank’s Red Hot Sauce
2 TBSP fresh lemon juice
3 TBSP Apple juice or 2 TBSP of honey
Preheat the oven to 400 F degrees.
In a large bowl whisk the egg white or the water with the tapioca flour, garlic and salt.
Place the cauliflower onto baking sheet. Make sure to shake off excess batter.
Bake for 18 minutes. Turn the cauliflower florets over and back for another 18 to 20 minutes. You want the cauliflower to be brown and a bit crispy.
While the cauliflower is baking make the sauce. Heat the Hot sauce, butter, lemon juice and your choice of sweetener in a pan at low heat. Whisk together.
Once the cauliflower is browned toss with the sauce.
Serve and enjoy!
Give it a try and let us know what you think! Next week: Roasting and all the different varieties of cauliflower.
2019 has arrived and I am going to spend a lot of time out here in cyberspace imparting what I think I know. It is my hope that you will look forward to explorations of health and fitness with me and that we both will learn and experience a few things along the way.
Before we get to all of that lets first just have a little bit of fun. One of the things that I do for myself is to create interesting play lists for my workout times. In particular, for cardio sessions, having a strong cadence to run to, or some powerful lyrics to energize me can make all the difference.
For a strength session I sometimes go with a book or interesting podcast. I prefer a podcast usually since I don’t want my concentration on a lift to be distracted by an interesting plot point. Regardless, there’s always the skip back function.
That being said, I really get into a good music list. The preparation of searching and downloading often get me jazzed up for a run the following day. I can’t wait to ‘try out’ the mix and see what needs to be added or dropped. While I like Pandora for a consistent mix relative to a genre or artist, I generally don’t rely on them for a quality workout mix. Apple music has pre-done mixes in all kinds of genres for all types of needs not just workouts. However, as good a job they do, sometimes I find myself hitting, skip too many times.
A full album might be good, however, it’s rare to find one which all the songs are great run jams. Personally, I like to shoot for a solid hour’s mix at least. Then I shuffle them each time. Since I don’t always go that long I wont get as burnt out on them.
2018 saw the creation of a bunch of lists, as I really ramped up my cardio last year. By the time I was ready for the Tough Mudder distance of 10+ miles I was doing sometimes 25 miles per week. That requires a lot of music!
In the interests of sharing I will be putting together new lists this year. I’ll make them available to see and if you’re on Apple music I can share them with you. Full disclosure, most of this will be more modern high energy dance and electronic music. That’s just what I like. You should put some effort into creating your own lists. Share back with me, what gets you out on the roads?
Not all of these are from 2018, and are much older in some cases. They are just what I put together last year and are the best songs from that year for me.
Best workout songs of 2018
Classic - Baba O’Riley - The Who
- Only The Young - Journey
- Don’t Stop Me Now - Queen
- More Than a Feeling - Boston
- Barracuda - Heart
- Dance the Night Away - Van Halen
Electronic/Pop - Fembot - Robyn
- Carry Me - Kygo
- Burnin - Calvin Harris
- Hey Now - London Grammar
- Therapy - Armin Van Burren
- Sun Comes up - Rudimental
Hard Rock/Metal - The Pretender - Foo Fighters
- Robot Stop - King Gizzard & the Lizard Wizard
- Girlfriend - Mathew Sweet
- Maiden, Mother, and Crone - The Sword
- You’ve Got Another Thing Coming - Judas Priest
Rap/Hip Hop - He Got Game - Public Enemy
- Run the Jewels (E) - Run the Jewels
- Shut ‘Em up - The Prodigy/Public Enemy
- Judgement Day - Method Man
Well that’s my best bunch from last year. Your assignment: Take some time and see what kind of a list you can put together for yourself. Have fun with it, then run with it.
The New Year is upon us and so with it comes our need to create resolutions. So, this year what are your resolutions? Are they like mine, to learn Spanish or run a half marathon? Or is it more time with your family? Travel to a far away land?
Obviously, what I am more curious about are those goals which are geared more towards your health. I know the next two weeks will be filled with conversations with clients about their resolutions and solutions on how to get started. I thought I would write this post to help everyone on their health and wellness goal for the coming year.
What is your goal for health and fitness? What is your vision for the health of your future self?
For me, I would like to run another half marathon. Hopefully, this year but maybe next. I’m not sure it is entirely possible with some aches and pains I’ve had this past year. What I do know, however, is having that goal gets me out of bed to walk/run my dogs in the dark wee hours of the morning. It makes me stretch every day, and to make sure I’m lifting in a way to get rid of all those aches and pains. For me, most importantly having my food prepped daily.
I also know that having that as a goal each day, I’m thinking about what do I need to do today to achieve that goal in the future. If it is a busy day with clients this may only mean getting my nightly stretches in. Or, I may only get my food prepped for that day. With that overall goal in mind, I look at each day on how can I run that race again. Something I’ll go over in future articles is my obsessive need to make lists and charts and to write my goals out each week. Don’t worry I’m not asking you do that! Instead….
My challenge to you: Write out your health and fitness goals for 2019. Then start to break those down into what can you do today, right now to get started on those. Don’t look at your resolutions as a 30 day quick fix to your health. Look at the long game. What small step today can make a huge impact 365 days from now?
Say you are like me, and want to run a race. Maybe you have never run one before. Then the first step would be start with a walk. Go out for a 10 minutes around the block. And then commit to that plan for the next 30 days. Don’t focus on anything else. Just master the 10 minutes a day. After that reassess - Can you go longer? What about the next 30 days? What can you do then? 15 minutes? 20 minutes?
We all know the biggest New Year’s Resolution of all. Weight Loss! Everyone is recovering from the holiday and realizing that maybe we ate just a little to much of everything. Instead of going on the 30 day diet or trying the latest sugar detox (we have all been there and done that!) I encourage you to pick one small thing in your life that you can do today that would help you lose weight. So ask yourself, “What one thing is holding me back from losing the weight that I want to lose?” Is it the extra cookies at night? Snacking all day? Late night eating? Not drinking enough water?
Chances are you already know of one thing that would make a difference. Pick that one thing. No matter how small and commit to it for the next 30 days. Write out your goal in a place that you will see everyday. Write it on your calendar. Set it up as a reminder in your phone.
In 30 days, speaking of goals…My goal is to check in and help you to set the next target to help you with your resolution. I will talk about what’s next on keeping with your plans and how to stick with your resolutions through out the year. Not just for a couple of weeks! Remember little steps add up to huge gains.
If you want to read more head to our next goal setting blog: One bite at a time.