Week 8: Quinoa, More Precious Than Gold

Week 8: 0lbs Weight loss (16lbs total weight loss)

The Broadway Musical, Avenue Q has a song with the opening lines, “Purpose, it’s that little flame that lights a fire under your ass. Purpose, it keeps you going strong, like a car, with a full tank of gas.” Now, go back and replace the word, “purpose” for “impromptu tropical vacation” and it tells the story of my life. My friend, Ali, sprung a last minute, all expense paid last minute trip on me to Mexico. I will be gone the 19^th-26^th. I haven’t had this much conviction and dedication to my workouts in a long time- if ever! One week from today, I will be sitting on the tropical beaches of Mexico with a drink held in some sort of tropical fruit.

I am hoping this trip won’t be too much of a fitness-journey-detour. I am going to workout while there- but I doubt I will break even with the calories. I am bound to eat and drink lots. I won’t allow myself not to have fun, however. That is the name of the game in Mexico. It will be VERY hard not to revert to my old ways of binge eating. I just have to believe in myself to resist temptation!

hahaha, oh yes.

This week, I noticed some fluxes in my weight. This does not concern me. This week, I am sure it is my body adjusting to more muscle and trying to terminate fat. I am a-okay with this idea. I might have lost 0 pounds this week, but that does not mean I lost 0 fat!

I love eggs, pt 2

I know I already had my food friend as egg whites, but I just had to share the following pictures. Hardboiled egg whites are one of my all time favorite snacks right now. As for the yolk, I have never like hardboiled egg yolk. It tastes like eggy chalk.

Makes Egg Whites taste EVEN better!

I'm becoming an eggy pro!

Workout Routine Queen

WAHOO! I can now say this is a false statement!

I rocked my workout routine this week. I went on an exciting Gold’s Gym journey of Zumba, Bodypump, and…(drumroll, please…) Hot Yoga- TWICE! A dear friend of mine, Traci (the head Yoga lady at Gold's, and fellow bunny lover!) taught both classes. She makes it a lot of fun, which helps distract yourself from the waterfall of sweat streaming from you. I have never sweated so much in my entire life. I made the mistake to wear a cotton shirt, which decided to morph itself into a shirt made for Mr. Stretch. It was about 6 inches longer when I finished the class than when I started. I can get a little sweaty in a workout, beads rolling down my brow…

This was not that. I could ring my shirt out and have sweat drip from it. I was a hot (literally) mess.

Upward Dog?

The second time I did hot yoga, I felt claustrophobic and dizzy. The only thing I can that that I did differently is the first class was in the evening, after 3 full meals and the second was in the morning.

So far, I have discovered there are only 4 rules to being successful in hot yoga:

1.        Drink a crazy ton of water the day before and day of
2.        DO NOT eat smelly greens like kale and asparagus before hand. You will sweat out the smell and be engulfed by fumes of your own stank. It is far from pleasant!
3.       Bring a freaking towel, unless you want to use your yoga mat as a slip and slide!
4.        Drink water like your life depends on it! Both times my lips chapped immanently after!

I will say this about yoga- it looks easy. It is NOT.

Mood Music Motivator: Circuit Edition

As promised I have brought back the workout playlist! This is one that I promised a few weeks ago. These are my favorite songs that keep me going for my circuits of varying speeds and mixing up the workout with crunches, push ups, etc).  These are not my favorite for running! These are my favorite my routine at the gym that I have written about in previous blogs.

Beautiful Day- U2

When You Were Young- The Killers

Dirt Road Anthem- Jason Aldean

Always Love- Nada Surf

You and I- Lady Gaga

I Believe in a Thing Called Love- The Darkness

Feralicious- Fergie

Stuck Like Glue- Sugarland

Candy Man- Christina Aguliera

Hands Down- Dashboard Confessionals

Sexy and I Know it- LMFAO

Reptilia- The Strokes

Tik Tok- Ke$ha

Walking On Sunshine- Katrina and the Waves

I Gotta Feeling- Black Eyed Peas

Guilty Pleasure of the Week: I’m Too Sexy- Right Said Fred

Queen of the Week: Don’t Stop Me Now

Featured Fantastic Food Friend: 

Quinoa Edition

One of the latest superfoods to be touted by celebrity trainers and the like is quinoa. Naturally, I have to jump on board.  I discovered I am a huge fan of the flavor and texture of this delicious health food. What makes "keen-wah" so nutritious? I’ve got the scoop on quinoa nutrition facts. Most people who have heard of quinoa think it’s a grain, and judging by how it’s pronounced, some assume it’s from the Orient. WRONG. But technically, quinoa is a seed, not a grain and it’s grown high in the Andes Mountains of South America. Now I see what Quinoa and Sauvignon Blanc have in common. Location, Location. This area is officially added to my Bucket List of places to go to!

Quinoa plants have been cultivated at altitudes of well over 10,000 feet and have been considered a superfood for at least a few millennia — in fact, the Incas cherished it as a superfood of their own. Here in the U.S., quinoa has been discovered as a nutritious asset and enjoyed culinary popularity within only the last few years. Here’s why…

 Eat one cup of quinoa (a single serving size), and you’ll consume:

·       220 calories (70 percent carbs, 15 percent fat, 15 percent protein)

·       40 grams of carbohydrates (13 percent daily value)

·       8 grams of protein (16 percent of daily value)

·       3.5 grams of fat (5 percent daily value with no saturated fat)

·       A glycemic load (blood sugar spike) of only 18 out of 250

·       5 grams of fiber (20 percent of daily value)

·       20 percent of daily value of folate (various forms of Vitamin B)

·       30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)

Quinoa is stocked with life-sustaining nutrients all across the board, including all eight essential amino acids. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains).

Vegetarians would do well to incorporate quinoa into their diet often. It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians and vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein.

Those with gluten sensitivities or wheat allergies can rejoice in eating quinoa as it contains no gluten or wheat. (Spanish conquistadors during the South American conquest suppressed quinoa production, as it was associated with what the Spaniards perceived as non-Christian, indigenous, ceremonial backwardness. Thus, wheat was cultivated in the Andes region.)

How to Cook it:

Quinoa cooks very easily (hence another reason I love it), in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa but be careful not to pour too much water in the pot, otherwise it will take even longer.

Cook quinoa at a high setting until it starts boiling and then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.

Quinoa by itself tastes rather bland. Add some coconut or olive oil or ghee butter (clarified butter) to add flavor and consistency. Add any spices or herbs you like and perhaps some crushed almonds or walnuts. In the last two minutes before it's ready to serve, toss a handful of spinach and stir until the spinach withers a little bit but not too much.

Enjoy this food that the Incas valued as much as gold. 

http://www.mnn.com/food/healthy-eating/stories/quinoa-nutrition-facts

Migraine Protection

Its high magnesium and riboflavin (B2) content make quinoa an excellent nutritional ally for migraine sufferers. Magnesium prevents the migraine pattern of constricting and rebound dilating of the blood vessels. Migraine sufferers who consume more magnesium in their diets have reported fewer headaches. Riboflavin's ability to promote cellular energy production has a beneficial effect on energy, brain and muscle cells metabolism, providing further protection against migraine attacks.

Cardiovascular Health

Magnesium's ability to relax blood vessels also means eating foods high in this mineral helps reduce hypertension, heart arrhythmias and ischemic heart disease.

Digestion and Detoxifying

This seed-like grain has prebiotic properties, feeding the beneficial bacteria in your digestive tract. Since it is easily digested, your body can readily access the vitamins and minerals it contains. Quinoa also provides a good source of insoluble fiber, promoting healthy elimination processes, helping maintain colon health and preventing the formation of gallstones. The folate and vitamin B in quinoa also boost the liver's ability to eliminating toxins from the body. People at high risk for cancer, as well as those with high blood pressure or cardiovascular disease are often advised to eat more whole grains, yet if they have celiac disease or other forms of gluten sensitivities, they must steer clear of many popular grain products. Quinoa is gluten-free, so those who cannot tolerate gluten can eat it.

Anti-oxidant

Quinoa also offers nearly half the daily minimum requirement for manganese and is a good source of copper and zinc. These minerals are necessary to the synthesis of the superoxide dismutase (S.O.D.) enzyme, an important antioxidant. The S.O.D. enzyme eliminates free radicals which can cause oxidation damage in the body. It not only slows the effects of aging, but may help eliminate cancer cells. Several vitamin companies offer S.O.D. supplements but quinoa enables your body to produce its own natural enzymes.

Learn more: http://www.naturalnews.com/034110_quinoa_nutrition.html#ixzz1oqR5qSwm

The Kitchen Counter with Katie

A Typical Day with my friend, Quinoa

Plain Quinoa with Cinnamon and Sugar

Corned Beef, Spinach, Sauerkraut, and Quinoa 

Greek Yogurt, Quinoa, and Fruit- super yum!

Quinoa and Veggie Soup!

What else can you do with Quinoa? I stole these recipes from www.quinoa.net

They sounds super yummy! If you make one of these recipes,  take a picture and send it to me!

Cover quinoa with water using at least twice the amount of water to quinoa. Soak quinoa in a bowl for 12 hours. Using running water, place the grains in a jar with a screen or cheesecloth lid; or use some other sprouting apparatus. Rinse seeds twice a day. Lay the jar sideways to give them room to grow. Cover the jar with a dark cloth loosely so that air can move through the lid. The grain is soft when finished, and best eaten in 2-3 days. 

The Basic Quinoa Recipe  

This light and wholesome grain may be prepared quickly and easily with this basic method.             2 cups water          1 cup quinoa   
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes). 

You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.   

To prepare in a rice cooker, simply treat quinoa like rice. Add two parts water to one part quinoa, stir, cover (unlike rice you can stir quinoa a few times while cooking to prevent burning in the bottom of the pan) and when the cooker shuts off, the quinoa is done.   

Revised Microwave Instructions: Submitted by Donovan, we have tried this method and highly recommend it. 1 cup Quinoa, 2 cups water in a 2 quart microwave bowl. Cook on high 100% for 5 minutes and 60% for 8 minutes. Let stand for a few minutes and voila, perfect Quinoa. 

For an energy saving method, combine 1-cup water to each ½ cup of quinoa in a pan. Bring to a full boil for 5 minutes, and then set aside, covered for 15 minutes.   

For additional flavor, substitute chicken broth or vegetable stock for the water in any of the methods listed above.   

*Ancient Harvest Quinoa has already been washed with pure water and solar dried to remove the natural bitter saponin coating. 

Hot Breakfast Cereal Bring 2 cups water to a boil, add 1 cup quinoa, reduce heat, simmer 5 minutes. Add 1/2 cup thinly sliced apples, 1/3 cup raisins, 1/2 tsp cinnamon and simmer until water is absorbed. Serve with milk or cream and sweeten to taste with honey or brown sugar.

QUINOA PILAF
1/2 cup carrot, diced                             6  cups quinoa, cooked (basic recipe) 
1/2 cup green onion, diced                   1/4  cup olive oil
1/4 cup celery,  diced                            2  cloves garlic, crushed
1/4 cup green pepper, diced                    1  cup almonds, sliced
1/4 cup sweet red pepper, diced           1/4  tsp oregano
salt to taste 

Sauté chopped vegetables in olive oil until clear, yet crisp: stir in oregano. Add sautéed vegetables to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix. Serves 6-8. Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable stock instead of water. 

TABOULI
Tabouli, a mid-eastern salad, try it with quinoa for a delightful new taste. 

2 cups quinoa, cooked                                     1/2 tsp basil 
1 cup chopped parsley                                     1/2 cup lemon juice
1/2 cup chopped scallions                                 1/4 cup olive oil
2 TBL fresh mint or 1 TBL dried mint                    salt and pepper to taste
1 garlic clove, pressed                                      lettuce leaves, whole
1/4 cup olives, sliced   

Place all ingredients except lettuce and olives in a mixing bowl and toss together lightly. Chill for 1 hour or more to allow flavors to blend. Wash and dry lettuce leaves and use them to line a salad bowl. Add tabooli and garnish with olives. Serves 4

Quinoa Stir Fry (for hungry family of 4)
Created by: Pam Ruggles 

2 cups quinoa cooked in 4 cups water
2-3 stalks broccoli, chopped
1 cup snow peas
3 spring onions, chopped
3 garlic cloves, chopped
1 Tablespoon grated ginger
2-3 Tablespoons sesame oil
20-24 steamed shrimp Stir fry veggies in 2-3 Tablespoons sesame oil til tender. Add 1 Tablespoon maple syrup after veggies are done. Add 20-24 steamed shrimp and stir in, if desired. Add soy sauce to taste.

LASAGNE QUINOA
1 can peeled tomatoes or    4 roma tomatoes, chopped 1 lb hamburger or veggie burger 2-8 oz cans tomato sauce 3 cups quinoa, cooked 1/4 lb mozzarella cheese, crumbled 1/4 lb parmesan cheese, grated	1/4 cup olive oil 1 tsp salt 2 tsp oregano 1 cup onion, minced 1/2 lb ricotta cheese 2 cloves garlic, minced

Sauté onion and garlic in olive oil until browned. Add hamburger, cook until browned. Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350 degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish, following with layer of quinoa and layer of cheese. Repeat two more layers ending with sauce an extra Parmesan cheese on top. Bake about 35 minutes. Serves 6-8.
  

5 cups quinoa, cooked (basic recipe)                ¼ cup olive oil 
1-cup carrots, chopped                                  ¼ cup soy sauce 
¾ cup parsley, minced                                   ½ cup lemon juice 
1-cup sunflower seeds                                   tomatoes 
4 cloves garlic, minced                                   black olives   

Cook quinoa, let cool. Add carrots, parsley, sunflower seeds and garlic to quinoa. Mix thoroughly. Combine liquids, pour over quinoa and toss well. Garnish with tomato wedges and olives. Serves 6-8. 

2 cups cooked chicken, cubed                          1-cup mayonnaise 
1-cup quinoa, cooked   (basic recipe)                   salt (to taste) 
1-cup celery, diced                                           paprika ¼ cup 
walnuts, chopped  

Chill all ingredients and combine. Sprinkle paprika on top for color. Serves 4-6   All sorts of variations are possible with this basic recipe. Try bean sprouts and water chestnuts, or grapes and pineapple. Quinoa will enhance many other salad recipes. Try quinoa in fruit salad or tuna salad.     

2 cups potatoes (mashed with skins on)            ¼ cup parsley, chopped 
2 cups quinoa, cooked (basic recipe)                ½ tsp salt 
2 eggs, beaten                                             ½ tsp cumin 
½ cup onion, chopped                                    ½ tsp oregano   

Combine all ingredients. Mix well and form into 1” balls. Deep fry balls until golden brown.   

2 cups quinoa, cooked (basic recipe                 ¼ cup onion, chopped 
1 cup raw shrimp, chopped                              1 tsp salt 
2 eggs beaten                                               1 ½ tsp ground ginger 

Combine ingredients. 
Mix well and form into 1” balls. Deep fry balls until golden brown.  
Dipping sauce: ½ cup tamari (soy sauce)         ¾ cup water 
                       2 Tbs rice vinegar or cider vinegar 

¼ lb butter (softened)                                       ¼ tsp black pepper 
2 large eggs                                                     ½ tsp basil 
1 cup grated sharp cheddar cheese                    1 ¾ cups milk 
1 cup quinoa meal, or flour                                1-cup corn meal 
¼ tsp salt                                                        2 tsp baking powder   

Preheat oven to 425° degrees. Prepare quinoa meal by grinding raw quinoa grain in a blender, or use quinoa flour. Blend milk, eggs and butter. Mix dry ingredients together and add to liquid. Fold in grated cheese. Bake in greased muffin tin until golden (10-15 minutes). Makes 24 puffs.   

These cheese puffs are a perfect combination with soups and salads or as a hot appetizer.     

4 cups water                                            2 cloves garlic, chopped 
¼ cup quinoa                                           1 Tbs safflower oil 
½ cup carrots, diced                                 ½ cup tomatoes, chopped 
¼ cup celery, diced                                   ½ cup cabbage, chopped 
2 Tbs onions, chopped                               1 tsp salt 
¼ cup green pepper, diced                            parsley, chopped     

Sauté quinoa, carrots, celery, onions, green pepper and garlic in oil until golden brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20 to 30 minutes or until tender. Season to taste and garnish with parsley. Serves 4-6.   This is a very basic recipe for quinoa vegetable soup. For variations try adding some of your other favorite vegetables, chopped and sautéed.   Quinoa can be a welcome addition to just about any type of soup. 

2 cups water                                           2 cups milk 
¼ cup quinoa                                          1 tsp salt 
½ cup potato, cubed                                dash black pepper 
2 Tbs carrot, diced                                   ¼ cup parsley, chopped 
¼ cup onion, chopped                               butter 
1 ½ cups corn (fresh, frozen or canned)   

Simmer quinoa, potato, carrot and onion until tender (about 15 minutes). Add corn. Bring back to boil and simmer another 5 minutes. Add milk. Bring just to a boil. Season to taste. Garnish with parsley and dab of butter. Serves 4-6. 

(from the back of the Traditional Box)

(4 Servings)
1 cup Traditional Quinoa
2 cups Water
4 large or 6 medium  Green Peppers
1 medium Onion, diced
1/2 lb. fresh Mushrooms, sliced
2 Tbsp. Butter
1 - 28 oz can Tomatoes, coarsely diced (reserve juice)
2 Garlic cloves, crushed
1 - 12 oz jar Mexican Salsa
2 Tbs. Dry Sherry
10 oz Mozzarella Cheese, shredded

Pre-heat oven to 325° F. Cook traditional quinoa following basic directions (add 1 cup quinoa to 1 1/2 cups boiling water, return to a boil, then lower heat to a simmer and cook until water is absorbed, about 15 minutes). Steam 4 large or 6 medium green peppers until soft but not limp. In a large skillet, saute the onion and mushrooms in butter. Add the diced tomatoes (reserve the juice). Add the crushed garlic and Mexican salsa. Cook over medium heat for 10 minutes. Add the sherry and simmer 10 more minutes. Fold in quinoa. Place peppers in baking dish and fill with quinoa mixture. This will take about half the mixture. Thin remainder with reserved juice and pour around peppers.

Sprinkle shredded mozzarella over peppers and bake in 325° F. oven for 30-35 minutes.
 

Chubby Cuisine Challenge:

Red Robin Edition

I got to Red Robin with my parents a lot. It is so close to our house and I know exactly what to order that is yummy and super healthy. I get the Garden Chicken Salad with no cheese, bread, or croutons. I get it with two thingies of salsa (to replace dressing) and fresh jalapeños. When I went a few days ago, halfway through our meal, they brought out deep fried jalapenos that were made by accident with my order. These are my kryptonite. They were fresh, greasy, and perfect. I somehow turned it down. They sat on our table and I did not even lick one! I was so proud of myself!  

It is amazing what a little pink does!

Today, I have an appointment to go see Michael Hansen (awesome physical therapist) about the nerve in my back! Wish me luck! I want to get back to running, ASAP!


If you have any questions, comments, or suggestions- you know what to do!