Dinner is served, and it's: Rotisserie Chicken, Black Bean Salad

Occasionally on Sunday nights (when I'm feeling lazy) and on warm summer days, I love to make this salad. It's hearty and healthy. The main ingredient is rotisserie chicken, which you can buy at just about any grocer. I usually buy the lemon-herb seasoned chicken, but it doesn't really matter which one you choose. As you'll see, there isn't much cooking involved with this recipe -- more like tossing, and you're done!

Here's what you'll need:

1 rotisserie chicken
2 tbsp cilantro, coarsely chopped
1 tsp cumin
1/2 tsp chili powder
1/2 - 3/4 cup light sour cream
2 medium size limes
romaine lettuce
4 oz can sweet corn
8 oz can of black beans
2 medium tomatoes
1 half avocado (optional)

First, pull the breast meat off of the rotisserie chicken and shred by hand (or you can dice it), and put into a bowl. To make the dressing, combine sour cream, cumin, chili powder, and cilantro. Squeeze in fresh lime juice and stir until everything is well mixed. You can taste the dressing after one lime and decide it you want another. I find it's a little zestier with two.

In a large salad bowl toss romaine with a couple tbsp of dressing. The lettuce stays a bit dry if the dressing is added after all of the veggies, so I like to coat it slightly before throwing in the rest. Drain corn and black beans and then add to romaine with diced tomatoes, diced avocado, and chicken. Generously pour sour cream dressing over salad and toss. That's all there is to it! Serve with warm whole grain bread. (The dressing is great for dipping).

Hope you enjoy.

Spring Fever

I don't know about anyone else, but this weather makes me want to be outside doing something active all day long. Over the weekend we attempted to take the kids on a hike and picnic at Will Rogers Park. The hike wasn't a huge success, but my desire to be out in nature, enjoying the sunshine was more than satisfied. After our nature walk (hike is an overstatement), we spread a picnic blanket, ate some lunch, and kicked a soccer ball around for as long as the kids could tolerate it. Overall, a wonderful way to spend a beautiful afternoon.

It's no surprise that people who live in colder, overcast climates are heavier, have higher incidences of depression, and are less active. Less sunlight is proven to bring on "winter blues" in some populations. The few weeks per year that we get bad weather in California definitely impacts me (and I realize that our "bad" weather -- temps below 50 and rain -- doesn't constitute bad weather in most places). It's much easier to come up with an excuse not to workout if it's raining outside. It takes greater effort if one has to bundle up to take a run, or get in the car to drive to the gym, especially when heavy rain or snow is a factor. Of course, plenty of people do live in places with severe winter conditions and are still fully committed to exercising. My brother-in-law lives in the suburbs of Chicago, and competes in one or two Ironman races per year. That means he has to find ways to run, bike, and swim through the coldest months of winter. Obviously he can do his training indoors but, from experience, I know that isn't easy. I had to do one of my long runs on a treadmill while training for the L.A. marathon because it was pouring outside, and that meant 12 miles in a stuffy gym. Those 12 miles felt more like 20, and it's nothing I want to repeat.

The point is, we're spoiled in California. The sun is usually shining, but on days when it's so clear you can see Catalina, and the temperature hovers around 78 degrees, I feel even more energized and lucky to be alive. We got a taste of those days over the weekend, and I know many more are right around the corner. On Sunday I enrolled Madeleine in soccer, and Keith proposed that he and I start taking weekend hikes -- just like we used to when we lived in the Bay Area prior to children. All of this inspired by beautiful sunshine. Weather aside, exercise is still exercise, but it doesn't feel quite as much like work when you're running next to the ocean or riding along it on the bike path. Every place has its perks, and the next coming months really allows me to focus on the biggest one here in California. I won't take it for granted.

Dinner is served, and it's: Couscous with Feta, Chicken Sausage, and Tomatoes

Keith is traveling on business, so I'm only cooking for myself tonight. I'm very much a creature of habit and tend to make the same recipes over and over again -- especially when I just have to think of myself. One of my go-to meals is couscous. I love it because it's healthy, versatile, and extremely easy to prepare. Tonight I'm throwing together a few ingredients I have in the house, but feel free to use other veggies that you have on hand.

Here's what you'll need: (can all be purchased at Trader Joe's)

1/3 cup whole wheat couscous
1 tsp cumin
2 tbsp olive oil
1/2 fresh lemon
1/2 tbsp flat leaf parsley
1/2 chicken sausage - optional (I add it because I like the extra protein, and I love the garlic chicken sausages from Trader Joe's)
1/2 tomato
1/4 medium cucumber
1/4 cup feta cheese

The couscous only takes 5 minutes to cook so before putting it on the stove, dice the tomato and cucumber, and coarsely chop the parsley. In a small bowl, whisk together olive oil, cumin, and fresh lemon juice. Toss in parsley. Boil slightly more than 1/3 cup water (usually couscous/water ratio is even, but I find that a little bit more water keeps the couscous from being too dry). When water is boiling, add couscous, cover and remove from heat. While couscous is cooking, defrost chicken sausage in microwave and cut into thin slices. Pour olive oil, lemon dressing into couscous and mix. Add feta, mix well, and cover again to let cheese warm. After a couple of minutes, throw in the remaining ingredients - tomato, cucumber, chicken sausage. If couscous is dry, I add a tbsp or two of water and turn the heat back on for a few seconds. The cold ingredients tend to cool down the couscous quickly, so eat immediately.

If serving two, I usually cook 1 cup of couscous and that gives extremely healthy portion sizes. You can also use grilled chicken breast in this recipe, or make it completely vegetarian.

Hope you enjoy it!

All is well that ends well

I sit here today sore and tired, but extremely happy to say that the marathon went really well on Sunday. My aching hips and tight hamstrings are a small price to pay for the experience I shared with thousands of others. The morning started off a bit frantically. I got up at 4:40am because it was advised to arrive at Dodger Stadium two hours before the 7:24 start time. Keith and I were on the freeway by 5:30 but two miles outside of the stadium we got stuck in traffic with all of the other cars, shuttles, and buses heading to the starting line. We went about 2 blocks in 45 minutes and then, all of a sudden, it was 6:45. After drinking coffee and more than 24 ounces of water, I was dying to use the bathroom, to say the least. Soon the question became whether or not we'd all get into the stadium before the gun went off. Others obviously shared the same thought because tons of people got out of their cars on the freeway and started walking. Some eager souls jogged. I finally decided to join the crowd when there was a little less than a mile to go. Those that have been to marathons before know about the relaxed bathroom etiquette -- men and women alike were dropping their pants on the side of the freeway to relieve themselves. I was tempted, but I knew the porta-potty's were just inside the parking lot and I could see it a block or so away. What a bad idea that was. I got to Dodger Stadium just before 7am and the lines for the porta-potty's were like nothing I had ever seen at other races. I was ready to burst but instead of scaling the hills around the parking lot like so many others (I thought for sure I'd pee on myself at that angle), I got in line. The energy, even around the toilets, was palpable. The announcer shot the gun for the wheelchair racers to begin and then a few minutes later, a former American Idol contestant sang the national anthem. I was resolved to the fact that I'd just have to start the marathon late because at 7:20 I was still in line with thousands of people for the toilets. Luckily, the organizers decided the horrendous traffic was reason enough to delay the start time to 7:47. I made it to the porta-potty without an accident (an accomplishment in itself considering the amount of fluid I had consumed), and then to the starting line with five minutes to spare. What a relief! While we anxiously awaited our send off, the announcer gave a wonderful pep talk and then played "I love L.A.!" by Randy Newman over and over again. This song is only acceptable, and actually enjoyable, in that environment. The gun went off and we all slowly began to trot towards the starting line. I was so far back that it took me five minutes to cross it, but I got there and the adrenaline was pumping. It was that adrenaline or my less-is-more three-run per week training program that made the following ten miles fly by (more likely a combination of both). The advice of my brother-in-law, Craig, kept ringing in my ears, "The first ten miles are free - don't waste energy on them". He was right. And actually, miles 10-15 were also somewhat free. As I approached mile 17, I kept thinking about the infamous "wall" that many runners hit around that point because of both physical and mental fatigue. But I was fortunate to pass that mile marker on pace and ready to tackle the last few nine.

The course itself was well laid out. Anyone visiting Los Angeles and wanting to see the major sites would have been satisfied. After leaving Dodger Stadium, we ran through Echo Park and Silver Lake, before making our way through downtown Los Angeles. From there we headed into Hollywood. We actually ran straight down Hollywood Boulevard and past the Kodak theatre and the Grauman's Mann Chinese theatre- another historical landmark. Having lived near Hollywood before, the street itself is familiar to me, but others seeing it for the first time would agree it's quite a spectacle. After getting through West Hollywood we entered Beverly Hills. The course took us on to Rodeo Drive, which high end shops offered a nice distraction. Just as I was rounding the corner of Rodeo and Wilshire Blvd, I saw my younger brother, Kevin, alongside the road and was able to get a quick high-five from him. Seeing his familiar face was a great boost. From there we went through Century Century, West Los Angeles, Brentwood, and finally arrived to the place where I was raised, Santa Monica. I have to admit, seeing San Vicente Blvd. was a breath of fresh air (quite literally since we were only a couple of miles from the ocean). I was really starting to feel pain in my hips between miles 21 and 22, but getting to that final destination gave me a second (or maybe it was my third, fourth, or fifth) wind. I think momentum also played a big part in carrying me. Just before I hit mile 24 I saw the beautiful faces of Keith, Madeleine, my brother, Jonathan, and his son, Sean. I needed their cheers right then more than I realized. I was able to pick up speed during the last two miles due to the slight but steady decline. My goal time was becoming a reality. Ocean Avenue was lined with spectators, and for the final mile I turned off my ipod and listened to the crowd cheering. What a feeling! As I crossed the finish line, I felt a combination of pride, exhaustion, and humility. Seeing the veteran runners next to first-time marathoners, along with the legacy runners who had completed every single L.A. Marathon since it started 25 years ago, was very awe-inspiring. People of all shapes, sizes, and ages were out there, and even when the course was closing almost nine hours later, I still saw people making their way to finish line. Such dedication.

Today I'm moving much slower than I was on Sunday, but these muscles aches are reminders of an achievement I set out to accomplishment almost five months ago. I not only achieved my goal, but did better than anticipated. I'm addicted to the emotions that come with running a marathon, so while I'll definitely enjoy the next few recovery days, you can be sure you'll be hearing about my next endeavor very soon.

Dinner is served, and it's: Parmesan Crusted Talapia!

Happy Wednesday! Nothing like 80 degree weather to remind you that spring and summer are right around the corner. I don't know about anyone else, but when it's hot outside I crave light meals - the thought of standing over a hot stove cooking for more than a few minutes is totally unimaginable. The heat also stave's off the appetite so there's nothing better than a fish like talapia for dinner.

Here's what you need:

4 talapia fillets (I buy my talapia at Trader Joe's and it's usually really good; Keith and I each have 2 fillets)

old bay seasoning

1 tsp dry basil

1/2 tsp celery salt

3 tbsp reduced-fat/light mayo

1/4 cup bread crumbs

1/4 cup shredded Parmesan

2 tbsp fresh lemon juice

Preheat broiler. Sprinkle each side of talapia fillets with old bay seasoning and place on cookie sheet. In small bowl, combine mayo, bread crumbs, Parmesan, seasonings, and lemon juice. Mix well until evenly distributed.

Broil talapia for 2 minutes and then flip and broil other side for 2 minutes. Remove talapia from broiler and spread Parmesan mix on one side of fish (the more the better!). Place back in broiler for 2 minutes or until Parmesan starts to brown (don't leave the fish in for too long or else it will become dry, as it cooks very quickly).

This fish is great with steamed asparagus and brown rice. It's simple to make and really tasty.

Bon Appetit!

Bump in the road

Five days until the L.A. Marathon and I'm really excited. In the last four and half months of training I haven't missed one run -- except for this weekend. Somehow, on Thursday I pulled something in the left side of my lower back. It feels like a pinched nerve because when I lift my leg, I feel a sharp pain in one particular spot. Nothing like an unexpected injury to humble you. I guess I shouldn't be totally surprised because my days are definitely not back-friendly; I'm frequently carrying around two toddlers (sometimes both at the same time if Madeleine is feeling jealous of her baby brother), and usually a diaper bag that has to weigh ten pounds, if not fifty. Multiple times during the day, while holding at least one child and the diaper bag, I have to squat down and pick up a pacifier/sippy cup/bag of cheerios - whatever fell from slippery little hands. There are also the grocery bags, sand toys, stuffed animals and loveys to be toted, and it all becomes quite a balancing act. Not a pretty sight, to say the least, but I know every mom out there can relate.

The timing for an injury obviously is bad, but not as bad as if it were to happen this coming Thursday. With a few days off of running and some ibuprofen, I'm hoping to feel well on Sunday morning. Tonight I'll run for the first time in 5 days (besides short bursts of running with clients), and I'm praying the restless time I took off has been enough to reduce the inflammation. At this point, I'm really not allowing myself to think otherwise. I'm running the marathon with pain or without pain, but I'm praying pain isn't in the equation. I know this is yet another lesson to be learned: things in life happen and we're forced to change our expectations. But this realization doesn't make me any less determined to run the marathon to the best of my ability. Yes, I may have to adjust my goal time. I may even have to walk at some point (no shame in walking, but for me it was never a consideration), but I will finish and I'm hoping to finish strong.

I think there's a lesson in this for my kids, too. They can see that mommy doesn't quit even when something is challenging. The lesson may be moot if I stubbornly run and hurt myself even more, but I think I'm smart enough to know when to stop (stress on the word "think"). Fingers crossed that the moot point is my back pain, but I'll only know that for sure when I'm out there with 25,000 other runners on Sunday. Wish me luck.

Dinner is served, and it's: Roasted Cherry Tomato Pappardelle!

I love pasta. I could easily eat it every night, but then that may take the pleasure out of it. Instead I only have it once per week and I try to make it as healthy as it is delicious. Tonight we're having pappardelle noodles (wide, flat noodles) with oven roasted cherry tomatoes. Like most of my recipes -- quick to make and nutritious.

Here's what you need:

pappardelle egg noodles from Trader Joe's, or other whole wheat wide noodle from any other grocer - (whole wheat for added fiber)

cherry tomatoes -12 oz container

3 cloves garlic

flat leaf parsley

red chili pepper flakes

fresh basil

olive oil

salt and pepper

The egg noodles are a good source of protein and they're low in fat, but the whole wheat/whole grain noodles add fiber, which is a bonus. Buy whichever you prefer. TJ's was carrying pappardelle spelt noodles for the longest time (even higher in protein and fiber than whole wheat noodles) but they haven't had them in months so I've switched to the egg.

This dish is really easy to put together. Preheat the oven to 350 degrees and then boil water for pasta. The pasta only takes about 8-10 minutes, so don't add the noodles to the water until cherry tomatoes have been cooking for about 5 minutes. While the oven is heating, drizzle approximately 3 tbsp of olive oil in 8" x 11" glass dish. Chop garlic and add to the olive oil. Coarsely chop 2 tbsp of parsley and 3 tbsp of basil, and add to dish. Sprinkle 1 tsp of chili flakes (or more if you like it spicy) in olive oil. Rinse tomatoes, shake off excess water, and pour into glass dish. Add salt and pepper. Use your hands to mix tomatoes with oil and spices until tomatoes are nicely coated. Cook tomatoes in the oven for 15 minutes. If you cook them much longer, they'll overcook and start to burst, so keep an eye on them. You also don't want to burn your garlic. I usually toss the dish once or twice while it's in the oven to make sure everything is cooking evenly.

As I mentioned earlier, add the pasta to the boiling water once tomatoes have been in the oven for 5 minutes. Remove tomatoes from the oven. When pasta is ready, drain well and add to glass dish with tomatoes. Toss until noodles are well mixed. You may need to add another drizzle of olive oil over the noodles depending on how much pasta you cooked, but add at your own discretion (as I'm sure you know, olive oil is considered a 'good' fat, but still has approx. 120 calories and 14 g fat per serving, so don't overdue it). Serve and garnish with fresh basil on top.

As far as portion sizes go, if using the egg noodles from TJ's, I usually cook 2/3 of one package for Keith and me. I'm sure you know how much pasta you normally eat, so I'll leave that up to you.

This meal is great with fresh whole grain bread and olive oil for dipping (which I could live on), but not necessary if watching carbs.

Happy eating!

When life gives you lemons...

I have a client who could give me one of many reasons why she shouldn't workout; she's the president of her own company and works 12 hour days, she's a mother to a grown son who is ill and therefore depends on her for everything, she's dealing with other personal issues that consume her time and her energy. Most people would have trouble handling one of these obligations, but she manages all of them and still finds time to workout with me 3 days per week. Did I mention she's in her sixties? I've said before that the people I train inspire me and keep me driven. She is an example of that.

Unless exercise has been a part of your life for years and is as ingrained in your routine as brushing your teeth, then it's difficult to find the consistent motivation to commit. But once you realize that exercise is key in keeping your brain and body healthy, it doesn't become a choice anymore -- it becomes a necessity. That's not to say it doesn't take dedication to remain diligent, it's just harder to find legitimate excuses not to exercise when you know how much it benefits you. Over the past few months, my children have been sick at least once every couple of weeks. It's inevitable with toddlers. Preschool, parks, libraries -- germs are everywhere and toddlers seem to attract them all. Even with all the coughing, sneezing, runny noses, and trips to the hospital I haven't been sick in ages. There have been times when I've felt a sore throat coming on or slight congestion building, but I've forced myself to workout and, without fail, I've always been symptom free the following day. I'm proof that exercise keeps the immune system strong.

Unfortunately, exercising can't take away all of the responsibilities of the aforementioned client. She still has to deal with the same daily stresses, but she's better equipped because she prioritizes her health. If we really want to give ourselves the best advantages in life, then we need to make sure we're putting our best foot forward. We can only do that if we're as healthy as possible and that can only be achieved through regular exercise.

Dinner is served, and it's: Salmon!

Tonight's recipe is a simple and delicious salmon dish. I love fish and try to keep it in the rotation at least once per week. Salmon has a higher fat content then white fish, but it's low in saturated fat (the bad kind), high in protein, and rich in omega-3 fatty acids. It's considered a "wonder fish" by most nutritionist.

Here's your shopping list:

2 BBQ cut salmon fillets, skin on - (Try to buy wild salmon when possible because it tastes better and usually has more omega-3s, but the EPA is trying to regulate the levels of contaminants found in farmed salmon, so I don't hesitate to buy farmed at Trader Joe's on occasion when the wild is out)

1 8 oz. can cannelloni beans (aka. white kidney beans)
bunch flat leaf parsley
1 large lemon (but get an extra small one, just in case)
1 tbsp olive oil
salt and pepper

long grain wild rice/brown rice/whole wheat couscous (depending on your desire)
broccoli

Here's what to do:

If you're making rice, start cooking it first according to the package. If opting for couscous, don't worry about it until the end as it only takes 5 minutes. Turn broiler on in the oven. Heat medium size pan and coat with non-stick cooking spray. Salt and pepper salmon fillets and place, skin-side down in pan for 1 minute. Put salmon, again skin-side down, on cookie sheet (or any oven safe pan) and broil for 10-12 minutes (this really depends on the thickness; I usually get 3/4 - 1 inch thick fillets and cook them for 12 minutes, but some wild caught fillets are much thinner, so you may want to start with 6-8 minutes). While salmon is broiling, prepare the bean tapenade by emptying beans into food processor and pureeing with approximately 2 tbsp of chopped parsley (I love parsley, so I throw in a fair amount without measuring). Squeeze lemon juice into processor and add 1 tbsp of olive oil as well as 1/2 tsp of salt. Blend until fairly smooth. Taste!! Sometimes it needs more lemon, so don't be afraid to squeeze in another one. Use your taste buds as your guide. Pour into a bowl and set aside. Steam broccoli for 6 minutes and then shock with cold water to stop cooking (or else it can turn mushy).

Take fillets out of oven and plate, skin-side down (skin not for consumption). Spoon bean tapenade over salmon in generous portions. Serve with rice or couscous, and broccoli.

Note: there is usually plenty of bean tapenade left over and it's great as a sandwich spread or for dipping veggies. Don't toss it!

Bon Appetit!

Taking the good with the bad

Is it because I was raised a strict Catholic or is it innate in all of us? Guilt constantly plagues me. Whether it's because I lost my patience with my three year old or wasn't the best friend I could be, there's usually something to feel guilty about. During the day I'm more rational but at night, while lying in bed, I recount my actions from the day and that's when the guilt washes over me like cold water. It startles me and usually keeps me up for quite a while. Now, don't get me wrong, I don't fault myself for everything -- just the instances where I could have been better. I carry this with me in every aspect of life -- exercising, my relationship with my husband, my friends and family, the way I parent my children. Guilt is good because it keeps me aware of my faults, but it's burdensome too. I realize that feeling guilty isn't productive in the sense that there isn't a way to go back and change a situation. Regrets in life keep us looking backwards instead of forwards, and that's not something I enjoy doing or want to pass along to my children. But, again, guilt also allows me to be introspective and highlights the things I need to work on within myself. I guess if I look at it that way, then it could be considered a valuable quality. We're all dealt different cards in life and a part of growing up is figuring out how to play the best hand. I wouldn't say having a guilty conscience is one of my 'good cards', but it is a part of who I am and there's no use in feeling guilty for feeling guilty. Right?