Eats & Fitness – 1.12

Hey! How’s your week been?

I know for a fact of few of you are feeling more fit after an amazing Week 2 of the JSJ 2014 Challenge. It was pretty glorious to have motivation to MOVE this past week. Let’s keep it up! Feels good to sweat…am I right?!

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Yesterday it rained most of the day, and was miserably cold. Great day for prepping meals for the week, and healthy snacks.

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Homemade bread and hummus action…it’s going to be a good week.

This morning there were rain clouds aplenty, but after some protein pancakes, coffee, and rainbows the skies started to clear and now the sun is shining bright.

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In fact I just got back from a 4 mile run with husband. I haven’t run in the sunshine in a long time. I’m usually out of the house before the sun begins to rise, so this was a nice change.

Our co-workers are coming in tomorrow for a few days, so it should be a fun week. Whenever we have company I usually meal plan, but they are also bringing us a load of groceries, so I’m kind of thinking I might end up changing some things up, but we’ll see.

Meal Ideas:

Grilled burgers w/oven roasted sweet potatoes

A Hearty Soup; like Italian Lentil

Homemade Pizza

A Curry or Indian dish – kinda craving this lately

These Quinoa Falafels – so yummy…

Also, as you saw I made some homemade bread and hummus, for veggie sandwiches and snacking. Or late night toast…love me some late night toast, warm and crusty with fig butter. MMMmmm.

Who’s doing Week 3 of the JSJ Challenge?

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With guests here it’s going to be a lot of work for me, but I thought, how better to really get a feel for how I naturally eat and see how I can do better.

Whenever we have guests I try to get in my workouts just the same as I normally would while being social, and spending time with them. That means LOTS of early workouts. Here’s the plan for this week:

Monday – Legs + Ab Rippers
Tuesday – Run day
Wednesday – Rest/this yoga inspired workout
Thursday – Run day, speed work
Friday – HIIT + Strength
Saturday – Upper Body Tabata workout
Sunday – Run day 

Are you meal and fitness planning today? What’s on the menu? Need some workout inspiration? Check out the January Jumpstart Workout Calendar! 

To another awesome week!

~ Liesl

Eats & Fitness – 1/5

Happy first Sunday of 2014!!

This morning we branched out and enjoyed a Sunday breakfast of tostadas rancheros; creamy cumin spiced white beans, a fried egg, a sprinkle of sharp cheddar and few slices of avocado all layered on oven toasted, fresh ground corn tortillas made by our neighbor. Yeah, it doesn’t get much fresher than that. All washed down with a hot, steaming french press of dark roast coffee. It was lovely.

And in other exciting news the fruit and veggie truck was in town yesterday, and she brought me lots of fresh fruit.

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Mandarines, pineapple, papaya, bananas, just to name a few, and of course the “must buys”, tomatoes, and garlic.

Speaking of fresh, I haven’t shown you guys our winter crops. Pete, the hubs, planted all kinds of greens, tomatoes, peas, and we just finished harvesting the poblano peppers.

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There are definitely benefits to living in a warmer climate, even if we’ll never have a white Christmas. 🙂

So…Sundays are kind of like my “me day”. I like to meal plan, prep food for the week (kind of a calming hobby of mine), and just enjoy the things in life that I don’t get time for during a busy week. This morning I prepped a batch of quinoa, lentils, pinto beans, (I always cook from dry beans), green curry bean burgers, and a BIG batch of this Simple Tomato Soup to put in the freezer for quick lunches, or a night when I just don’t feel like cooking.

Here’s a sneak peak at what we’ll be feasting on:

Meal Ideas:
Beer Bean Tostadas w/Pico de gallo
Green Curried White Bean Burgers
Skillet Herbed Frittata w/Sun-dried Tomatoes
Quinoa Lentil & Apricot Salad
Spaghetti w/Pumpkin, Thyme & Walnuts

What are you craving this week? What is on your meal plan?

We are starting the second week of the New Year, and I don’t know about you guys, but I have kind of felt like I’m still in holiday mode. Time to get real!
If you are following the JSJ 2014 Challenge this week is all about fitness!

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I’m actually super excited about it, and can’t wait to internationally move my behind every single day this week. No excuses!

Besides the challenge here’s what I’ve got planned on the fitness front:

Tentative Fitness Plan:
Monday – Sixes Leg Burner
Tuesday – Run (HIIT intervals) + 5 min Ab Ripper (post coming)
Wednesday – light yoga
Thursday – Run steady state + sprints + 7 min. Glutes on
Friday – Chest, Back, & Core Tabata
Saturday – Christmas Cookie Burner + Pushups & Dumbbells workout
Sunday – Run steady state

Are you following the JSJ 2014 Challenge? If not, it is not too late to start. Check out this week’s challenge here.
Also, if you are looking for new workout inspiration, check out the Jumpstart January Workout calendar for ideas!

Cheers to healthy living in 2014!

~ Liesl

Eats & Fitness Plan – 12.29

So this is the first day of my Jumpstart January Challenge. This week I’m tracking my H2O intake!

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Wanna know what the Challenge is all about, check it out here and join me on a simple journey to jumpstart 2014 with healthy habits!

One note about the Challenge: you are only to go through a normal week and track how much water you drink. Don’t go googling how much water you should be drinking, this challenge is to find out how we can make practical changes to make ourselves healthier and happier.

Now that the holidays are over I’m back to planning some healthy and easy meals over here that are filling and delicious. This week I’m attempting some vegetarian versions of some weeknight favorites…like tacos! We’ll see if the hubby approves!

What are you making this week?

Meal Inspiration:

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Shepherds Pie w/ Mashed Cauliflower
Roasted Beet & Carrot Millet Salad
Split Pea Soup w/Carrots & Camote
Channa Masala
Chipotle Lentil Tacos

It’s been raining out here in the mountains…which totally makes my devotion to running wane….raining + cold < staying in my warm bed cuddling with the hubby, pup, and cat. This week I’m determined though to get back at it. Here’s the fitness plan:

Tentative Fitness Plan:
Monday – Up & Down Leg Workout
Tuesday – Run HIIT intervals
Wednesday – Tabata + Upper Body Strength Combo
Thursday – Run steady + 8 sprints
Friday – Jump Start January workout
Saturday – Yoga/rest
Sunday – fun run day

Yes, I know, I owe you guys some new workouts. I have several of them on the schedule for this week, so stay tuned!

How are you jumpstarting your 2014?

~ Liesl

Smoked Trout & Herb Burgers

When I was a girl my Mom made salmon patties. It was one of those dinners that she repeated, like every few weeks, because we loved it. The patties were a little crispy on the outside from the pan frying, but tasted fresh and light. She used dill from her herb garden and always made a homemade tartar sauce. J

These trout burgers are a quick, and healthy weeknight meal that can be super fun for kids, and an easy way to sneak in lean protein, healthy fats, and fresh herbs.

A fun idea would be to be two or three dipping sauces, kids love to dip food. My suggestions would be one of these tahini dressings, a tartar sauce made with greek yogurt instead of mayo, or a honey mustard sauce. MMmmm…I need to get cookin’.

Enjoy!

HERB TROUT & MILLET BURGERS

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¼ medium onion
1 clove garlic
¾ cup millet dry
2 cans smoked trout ( I used Trader Joes brand)
1/8 cup sunflower seeds
2 Tbsp. ground flax seed
2 Tbsp. chia seeds
½ tsp. chili powder
fresh basil
fresh parsley
salt to taste

Bring 1 ½ cups water to boil in a small sauce pan. Once boiling add the ¾ cup millet and bring to a boil again. Once boiling turn down to a simmer and let the millet simmer covered until all the water is absorbed. Let cool.

Meanwhile add the ¼ onion and garlic to the bowl of a food processor, chop fine. Add the trout, seeds, chili powder, and fresh herbs.

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Pulse several times to mix. Add the millet and pulse until the mixture comes together. You will probably have to scrape down the bowl several times to get everything well mixed. The mixture should be clumping so that you will have no problem forming patties

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Form the mixture into patties with your hands, about 3 inches in diameter. This recipe should make about 6 burger patties.

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Heat a non-stick skillet over medium heat and add a small bit of coconut or olive oil. Once hot add the patties and cook until starting to brown and then flip over; around 3-5 minutes per side.

Serve the trout burgers with whole wheat buns, avocado, tomato and carmelized onions, or on top of a big green salad with some of this tahini dressing

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*If you can’t find smoked trout, try canned salmon or even tuna.

Try these for dinner tonight…you’re welcome. 🙂

Homemade burgers: What’s your favorite recipe? Anything life changing I need to try?

Liesl

Fitness & Eats – 9.30

Hey everyone! How’s your Sunday afternoon treating you?

I’m posting my weekly eats a little later this weekend as we just got back from sharing El Dia de San Miguel (Saint Michael’s day) with some friends in a nearby village about a 45 minute walk one way. It was a nice time of chatting, practicing the language we are learning, and sharing in the customary food of the day, atole and corn tortillas.

Atole is a hot drink made with water, flour, and sugar. They mix the flour in by hand (seriously…their hand is the spoon) while the water is still room temperature and then cook it over an open fire. While it is cooking they add the sugar. Sometimes instead of white sugar they use something called piloncillo, which is sort of like a brick of brown sugar. And if the family is financially able to afford it they add milk and cinnamon. It is very good, a little sweet, and thick. If it was grainy it would remind me of cream of wheat or a hot cereal.

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So, we shared in the meal, chatted and walked home. It was a nice Sunday morning.

This weekend I was thinking about meal planning and was completely uninspired. While cooking is something that I truly enjoy doing, sometimes my energy wanes and I put on my lazy pants. It’s a good thing I’m married and I know I have my man to feed…it would be scary to see what I would eat as a single gal. 🙂

Anyways, here are my uninspired eats for the week, and my fitness ideas, I’m hoping they will inspire some of you!

Meal Ideas:
Minestrone Soup  & Millet bread
Spicy Edamame Slaw & Roasted Salmon
Zucchini Quinoa Burgers
Herbed White Beans & Tuna
Pizza – we have friends flying in to see us Friday night, it should be a BIG partay! Can’t wait!!

Tentative Fitness Plan: 
Monday – Run (if it’s not raining…it’s still been pouring regularly out here) + 15 Minute Workout
Tuesday – Legs Day – workout undecided
Wednesday – Run (HIIT) + Upper Body Circuit
Thursday – Beach Shape Up Workout #2 (post comin’) 🙂
Friday – Run (steady) + 10 Minute Plank Workout
Saturday – Cardio + Strength Workout
Sunday – Yoga

It is now less than two weeks until we head down the mountain on our little beach vacay…and I am so ready! But, still two more weeks to eat healthy, exercise hard, and make the next two weeks great!

So, what’s your plan this week? What are you eating? Are you trying a new workout, if so what?
Tell me about it, I love hearing from you!

Liesl

Eats & Fitness – 8/25

This last week was CRAZY…as in I’m still exhausted.

How was your week? I can’t believe it’s school season again already, and next weekend is Labor Day weekend!! Any special plans to celebrate?

Honestly I haven’t even thought about Labor Day…being in another country kind of does that to you. Out here in Las Moras we have a September tradition called the “Fall Fieston.” No, I really have no idea what that means, but it’s a excuse to make fall themed treats (pumpkin scones anyone?), pumpkin spice lattes, and a giant bonfire. I’m not sure when it is occurring, but I’m looking forward to it.

Pumpkins

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Last night, our co-workers had us over for dinner, and they made a traditional Venezuelan meal of plantain breads, a little like pancakes, topped with meat, black beans, tomatoes, shredded cabbage, garlic and chile sauces and cilantro. It was a yummy change of pace from what we usually eat, and I didn’t have to cook dinner. Woot woot!!

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I wasn’t feeling a ton of recipe inspiration while meal planning this weekend, so I’d love to hear what is on your weekly menu! Inspire me, okay?!

Meal Ideas:

Panfried Chickpeas & Cabbage w/ Herb Sauce

Sherried Wild Rice Bake

Baked Creamy Tomato & Basil Pasta

Coconut Red Lentil Soup w/Mint Yogurt

Apple, Arugula, & Cheddar Flatbreads

Black Bean Burger Salads (from the freezer)

Fitness:

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Monday –  HIIT Run + Arms & Pushups Workout (to come!)

Tuesday- Leg day

Wednesday- Run (steady 4 miles) + 10 Minute Plank Workout

Thursday- Glutes HIIT + Burpee Challenge

Friday- Run day + Chest/Back/Shoulder Blitz

Saturday- Functional Workout + Core  (45 min total)

Sunday – yoga or test a new workout

Your turn: Inspire me with your meal plans; what are you cooking this week? What is on your Labor Day menu?

Happy Sunday!

Liesl

Fitness & Eats for the Week – 7/21

When I was a little girl my Mom used to make Dutch Apple Pancake on the weekend for our family breakfast. She made it in a big cast iron skillet in our wood burning stove. No, I did not live in a little house on the prairie…well actually…it was kind of close to that. But, I remember smelling the sweet apples browning with butter and brown sugar and sitting at the table sipping orange juice or a little coffee, (more milk and sugar than coffee) and waiting in anticipation for the big, fluffy pancake to be placed in the center of the table. We would thank Jesus, not just for the food, but for family, and for life, and then dig in!! Oh…that pancake tasted SO good.

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I haven’t had a Dutch Apple Pancake in years. So when I saw a recipe for it on Love & Lemons I knew I had to get nostalgic and enjoy it with Pete over some steaming French press coffee. And that is what we did this morning, and it was delightful.

What are you up to this Sunday? Any fun plans?

I ground wheat & spelt yesterday so I’ll be making some bread today, and hopefully doing some yoga and relaxing a little with my man before another busy week starts.

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Looks like it will be a chill day.

So, what’s on the eats and fitness menu this week??

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Meal Ideas –  

Falafel – I love it, but I’ve never made it…this is the week!

Salmon & Summer Squash on the grill

– I’m dying to try out my rice paper and make some of these Spicy Lentil Rolls 

Fresh & cool Quinoa and Hempseed Tabbouleh salad

Egg & Veggie Tart 

Spicy Fish Cakes w/stir-fried cabbage

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Fitness – 

Monday – SPRINTS! + Chest/Back/Shoulders with drop sets

Tuesday – 6s Leg Burner + Ab Circuit

Wednesday – 4 mile Run + Upper Body HIIT

Thursday –  Lean Legs w/weights + Cardio HIIT

Friday- 3.5 mile tempo run + Plank +Cardio Circuit

Saturday – Bodyweight circuit

Sunday – yoga!

In  workout rut? Try this full body circuit sometime this week:

Cardio & Strength Home Circuit

What do you have on your meal and fitness plan this week? Let me hear ya! 

Happy Sunday!!

~ Liesl