Erin Does Life.

Adventures in movement
Inspired by BenDoesLife. Early thirties, working to get to an average BMI, vegan. Adult-onset runner; completed two marathons with Team In Training and now I can't stop running. Go figure.

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Wow, Tomato Basil Watermelon salad recipe gets no love, eh? Tough crowd!

(Or, probably more accurately, crowd was probably bbqing when it was posted, instead of surfing the interwebs. Silly crowd.)

I wish I had taken a picture, but it was gone by the time we returned from our friends’ home (which may be an even better testament.) If you have grape or cherry tomatoes, fresh watermelon, fresh basil and balsamic vinegar, you need to make this. Seriously, it’s incredible, and was a huge hit.

My notes… 

- Skewers are pretty, but I skipped them and just chopped everything into bite-sized chunks and halved the grape tomatoes into a bowl, easy peasy. Still pretty and way less work.

- If you have fresh strawberries, cut into bite-sized chunks and throw them in. They’re really good in this salad.

- Chiffonade the basil by stacking the leaves on top of one another (stem to stem) and then roll like a cigar, then cut the rolled end into thin slices.

- I used 1/2t sea salt mixed into the whole thing instead of course salt. It was great.

- Yes, there’s sugar, but 1/4c sugar works out to be an extra 180 calories for the whole recipe, or, assuming 6 fairly generous servings (reasonable considering you’re using a four to five pound melon, in addition to cherry tomatoes and optional strawberries), an extra 30 calories per serving. It’s worth it. If the sugar really bugs you, serve this for dessert - it’s a lovely end to a meal. Alternatively, I’d bet you can take out a tablespoon of sugar, too, but I haven’t tried it. Not sure if I’d take out more than that, though.

Tomato Basil Watermelon Skewers
by Giada de Laurentis 

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup sugar
  • 1 (4 to 5 pound) watermelon, cut into 32 (1 1/2-inch) cubes
  • 32 fresh small basil leaves (or torn larger leaves) (My note: if you’re not using the skewers, no need to select only the small basil leaves. DO NOT USE DRIED BASIL. It will be gross.)
  • 16 cherry tomatoes, halved (I just threw in a whole pint)
  • 1 pound ripe strawberries, washed and cut into bite-sized chunks (optional)
  • 2 tablespoons extra-virgin olive oil (I skipped this entirely; it wasn’t missed)
  • Kosher salt
  • Special equipment: 16 (6-inch) skewers

Directions

Combine the balsamic vinegar and sugar in a small saucepan over medium heat. Bring to a simmer, stirring occasionally, until the sugar is dissolved. Turn off the heat and set aside to cool.

Starting with the watermelon squares, push the watermelon to the very tip of the skewer. Then skewer a basil leaf, then a tomato half. Continue with another watermelon, basil leaf, and tomato half. Place the skewer on a serving platter so it stands upright, using the lowest watermelon square as a base. Continue with the remaining skewers.

Drizzle the skewers with the reserved balsamic syrup and the olive oil. Sprinkle with coarse salt. Serve.

Hey guys! Nice to “see” many of you again : ) I hate writing (and I’m pretty sure people are sick of reading) the obligatory I-got-off-the-wagon-but-now-I’m-getting-back-on post (seriously, I should just create a permalink to the post and reuse it to save you the trouble), so I’m going to leave it below the fold for record-keeping purposes.

I do know that I gain weight when I stop interacting with you all and stop blogging. So - that’s back in : ) Looking forward to reacquainting myself with yall : )

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I have a serious addiction to clear broth soup, a staple at Vietnamese restaurants. Far from boring old broth, this is flavorful comfort food at its best. The broth is infused with garlic and ginger, probably lemongrass, and you add nothing but simple vegetables like carrots and something green - I’ve seen broccoli or zucchini or even green beans used - and the optional addition of tofu.

Then, the toppings - yes, toppings for soup! Aromatic herbs - think a combination of fresh basil, mint, and green onion - are essential. I often see bean sprouts used at restaurants, but you could also add pre-cooked rice noodles to make it more substantial. Cubes of tofu are good if you’d like protein. And if you like heat, add slices of fresh jalapenos. The whole thing is then finished off with a squeeze of fresh lemon or lime juice at the end. It’s really something special - fresh, keeps you full, and generally wonderful. 

But it’s not readily available by my work, and I’m trying to eat out at restaurants less anyway. So I decided to try my hand at an easy, microwave-friendly make-at-work version. And while it’s not quite as good as the restaurant stuff, it’s pretty tasty (if I do say so myself) and certainly is head over shoulders above any canned soup. 

Don’t be afraid of the clove of garlic in this recipe. A fun fact about cooking with garlic - the more intact the garlic clove, the less intense the garlic flavor in the soup. So, a whole garlic clove - slightly garlicky; clove cut in half = slightly more garlic; slices of garlic, even more garlic flavor, and the most garlicky flavor will come from mincing garlic or grating it. I totally recommend starting with a squished whole clove of garlic that infuses the broth with a pleasant garlic flavor but won’t have people avoiding you the rest of the day : )

Cheater clear broth soup
Total time (prep and cooking): 15 min 

1 cup peeled/sliced carrots (I sliced mine on the bias to be fancy, but simple “coins” are fine; you can easily chop up baby carrots for this to avoid peeling)
1 cup or so broccoli florets, washed (I used bagged florets but breaking down a fresh head of broccoli would probably make it a - horrors - 20 minutes recipe.)
2 tablespoons “onion-y” fresh herbs - green onion or chives (DO NOT SUBSTITUTE DRIED)
1 tablespoon fresh chopped mint (DO NOT SUBSTITUTE DRIED)
1 tablespoon other fresh herbs, optional - cilantro, parsley and basil are all good (at the risk of sounding like a broken record - really, don’t substitute dried herbs. It will suck, I promise.)
1 clove fresh garlic (chopped garlic is way too strong for this soup imho)
1 chunk of fresh ginger, about 1” coin
1/2 bouillon cube (I used Rapunzel vegan bouillon with sea salt and herbs.)
1 lemon or lime wedge (don’t use the juice from a bottle. Ugh.)

- Smash the garlic clove with the flat blade of a chef’s knife and the heel of your hand (like this, except hit it only once - you want the clove to be intact but just smooshed.)

- Score the chunk of ginger, but not all the way through - keep it in one piece. The idea is that we’re increasing the surface area of the ginger so there are more points of contact with the broth and cutting it to release all the good ginger-ness without actually having lots of little chunks of ginger in the broth.

- Chop your herbs. 

- Put your vegetables in one container, half the bouillon cube, garlic, ginger and lime in another container, and chopped herbs in a third container. 

Here are the little baggies I used today; I don’t recommend adding other items with herbs:

All of the pieces: veggies; herbs, lime wedge, ginger, garlic; half a bouillon cube is in another bag just outside of the frame. 

At work, preparation is pretty easy: 

- In a microwavable container, nuke your veggies first without the broth and just a splash of water for 2 min. 
- Then, remove from microwave (be caerful; it’s hot!), and add the bouillon, garlic and ginger to the container with the veggies. (If you’d like to add some tofu, add it to your container now.) Fill with as much water as you’d like, submerging the ginger and garlic, and nuke for another 2 min. 
- Remove from microwave (be careful; it’ll be very hot). Add the herbs, stir to ensure the bouillon cube is dissolved, and squeeze lemon or lime over the bowl. Add any toppings you’d like to now (e.g. bean sprouts, etc.) You can also remove/discard the chunks of garlic/ginger, but I like to let them sit in the broth to continue infusing - just don’t eat them (unless you REALLY like garlic/ginger.)
- You now have a steaming bowl of fresh, pretty, delicious clear broth soup. Enjoy!

I heard a story on MPR awhile ago about a study that found that spices with a high-fat meal reduced blood triglyceride level increases by a third, as well as insulin response decreasing by 20%.

Of course, these studies come and go, and who knows what future studies will bring. I was most taken by the description of turmeric milk in the story - a warm milk sweetened and then flavored with large amounts of turmeric.

I already love curry (curry is a spice mix, much as chili powder is, and turmeric is the spice that gives the mixture an orange color), so I thought I’d give it a shot, and… I love it. I love it, even without sugar in cold unsweetened almond milk. In fact, it’s quickly becoming a favorite filling 40-calorie snack. I too thought the turmeric would be overwhelming, or even just bitter, but it’s really just floral, in a good delicious way. (Turmeric, alone, is not hot - the heat in curry comes from hot peppers.)

Plus, I’m pretty sure I smell like a hippy after I drink it. Bonus.

Turmeric milk
1 cup almond milk (Trader Joe’s unsweetened vanilla for me, thanks)
1 tablespoon turmeric
Your favorite sweetener to taste, optional 

Cold version: Mix well. Enjoy.

Warm version: Add ingredients to mug. Stir until sugar and turmeric are mostly dissolved. Nuke. Let cool to a drinkable temperature, remix, and enjoy.

I’ve known for awhile that I need to take another step towards healthy eating - namely, incorporating more whole grains, more fruits, vegetables and lean proteins, and taking a close look at the amount of oil, sugars and sodium I consume. So when I heard about Engine 2, I thought this might be a good way to accomplish that goal.

But what really sold me was when I read Rip Esselstyn’s description.

“Get ready to spoil yourself silly with dyamic plant-based foods…”

I had been dreading the work of preparing all those vegetables, going out of my way to find whole grains, learning to cook with dramatically less oil.

But here’s the thing - in the past (and, let’s be honest, now - still one of the habits I need to at least diminish if not break entirely), when I wanted to “spoil myself” with food, since one of my rules is that I only eat treats that are really “worth it,” I would gladly overcome an inconvenience. I’d drive to the store to pick up my favorite bakery bar. Or I’d make something at home from scratch. Something I read over and over again on weight loss blogs was the reflection that eating junky food takes effort too. Especially if it’s food to satisfy a craving that requires a special trip or special preparation.

Why not dedicate that same amount of energy to eating tasty food that’s good for my body?

Why not “spoil myself” by making high-quality food in reasonable quantities available to myself for my meals and snacks?

I’m still not eating as many whole grains or decreased processed oils as much as I’d like. But I can’t help but think that this reframing of “spoiling myself” is an important part to changing my eating habits.

Cadence measures the number of times your foot strikes the ground - or, the number of steps you take - per minute. Ever since I read about using “Santeria” by Sublime (not at all revealing my age) to measure about 182 beats per minute cadence from Kate, I’ve been using it, and I think I’ve improved my running efficiency greatly as a result.

Interestingly, my PT suggested using a high cadence as one of the measures to help with the proximal hamstring/glute issues I’m experiencing. It helps other runners she works with. 

One thing that’s really changed since I first started running is that I’ve found I really enjoy a higher cadence, especially on hills - it’s almost like the low gear on your bike and it’s easier to run up the hill without expending a ton of energy.

You can measure cadence a couple of ways.

- The most reliable is downloading a metronome app and setting it to your desired cadence. Apparently elite runners have cadences around 200 bpm. You can try quarter mile or even just a minute at a higher cadence to get a feel for it. (For advanced metronome applications, make sure you’re using quarter notes and a 4/4 time signature.)

- Or, you can find songs at your target bpm. I don’t like running with music anymore (it’s kind of a hassle, plus since I run with my dog now I need to be extra alert to keep him safe), so I just find a song I can easily start playing in my head (hence the success of “Santeria.”) You can search for songs by BPM on Jog.fm - scroll down and on the left, look for this: 

(Don’t be freaked out by the pace; I run 180ish bpm and am not running 6:15 miles.)

And here’s a good article with a suggested cadence workout at the end. 

Do you use cadence to guide your running? Was it successful for you?

So, if this technology works… can you imagine how insanely popular it would be to marathon runners, especially those that run with iPhone GPS apps and music?

Kinetic Energy Device Charges Your Electronic Devices with Your Walking, Running, Biking Energy

APRIL 9, 2012 BY  | Cleantechnica.com

The nPower® PEG is a new “backup battery charger for hand-held electronics that uses the energy you generate while walking, running, or biking.” It can be used to power you iPod, cell phone, etc.

What do you need to do to make this thing work? Not much — just stick it in your bag, backpack, briefcase, or such and it charges itself. As you move around, it will recharge using natural movement vibrations. It’s called a “passive kinetic energy charger” or a “vibration harvesting” charger.

“The nPower® PEG is a smart device which automatically senses your activity, adapts to it, and optimizes energy harvesting,” the company writes.

Source: Clean Technica (http://s.tt/1921f)

I made several items for our Easter dinner yesterday. The raw and clean fruit pie [recipe], from the Engine 2 book, was a huge hit. Seriously - it was as popular as the turtle brownies. Win! I think this is a great clean eating “crossover dish” that you could easily serve to people skeptical of “health food.”

My less-than-original attempt at decorating the pie:

A couple of notes/modifications I made: 

- I used mandarin oranges packed in 100% juice instead of light corn syrup. If you’d prefer to use fresh fruit, be sure to segment the orange with a knife, like this. The segments will be prettier this way, and that’s really important, especially when feeding to skeptical audiences - we eat with our eyes first. 

- Strawberries don’t have a lot of pectin, the substance that allows fruit pies to gel naturally. You can increase the amount of natural pectin in the puree in this recipe by selecting strawberries with white tips (the white tips contain pectin that’s not in the fully-ripened strawberries) with some very ripe strawberries (to make the overall mixture sweet), or add just a bit of maple syrup or natural sweetener of choice. OR, you can just substitute fruit that contains a lot of natural pectin, like blueberries, for a portion (maybe 25%) of the strawberries. (BTW, I bet this pie would be superb with 100% blueberries, too - especially with fresh lemon zest!)

- Ripe bananas are best. I used a small plum to decorate on top, but you could also use blueberries or blackberries, or even kiwi. Different-colored fruits will really make the visual presentation of the pie.