Choreography time....

MAY 10TH!!! My first time performing aerial will be in just a mere 3 weeks- EEEEEK! Today my younger sister and brother went with me to my aerial class, which was the first time I had spectators. Thomas was more than supportive, taking pictures of my lovely facial expressions while learning to spin in the air and perform my full choreography for the first time.                 

Overall it was a super exciting session. My music was chosen and I was more than thrilled with the selection (it's a surprise!). *K and I also went though my choreography so I feel way more secure about what I'm doing. I definitely have a lot of practicing to do, but I am totally confident I can make it work. *K is soooooo super supportive and despite the picture to the right, I "look beautiful in the air." :)

Cookie Monsterrrrr

I LOVE COOKIES! I would rather eat cookies, fro-yo and chocolate for the rest of my life than ever have to eat real food again but that's totally gross and impractical. However, I also love to bake (something I learned from my Mommy!) so I had to figure out a way to bind together health, nutrition and baking sweet treats so BAM my super healthy, high protein, choco-peanut butter cookie!

RECIPE: Again, nothing is exact I kinda add and go but this is what I used...
Pre- heat oven to 350 degrees
1 banana
1 can garbanzo beans (rinsed)
1/2 cup liquid egg whites
Blend these ingredients until smooth and thick- pour into a big bowl. This is your "base" once this is done with the addition of 1 tsp of baking soda and maybe a cup of oats you can pretty much experiment on your own with different flavors!

1/2 cup unsweetened organic apple sauce
2 TB organic natural peanut butter
3 TB organic powdered chocolate- peanut butter powder (Just Great Stuff)
1 cup quick oats
1 1/2 scoop MaxPro protein powder
1 tsp baking soda
Peanut Butter chips from Trader Joe's- sprinkle in a generous amount :)
Mix all this up well. Plop 1 TB sized drops of the dough on a greased cookie sheet. Bake for about 12 minutes or until slightly browned on the edges. Let cool, ENJOY

PIZZA!

 

Who doesn't looooooveee pizza?! Well don't get too excited this isn't going to taste like a real Italiano pie BUT that's not to discredit its deliciousness! This pizza is low carb (complex carb that is) and gluten free. It has a cauliflower crust, which I have experimented and failed many times trying to make. With the help of my awesome boss, Jacqui, I was given a recipe and re-tried and it worked!!! Like everything else, I never follow the recipe exactly. Here's what I did

1 small to medium head of fresh cauliflower- chop off all the florets, get rid of the stems
1 egg- slightly beaten
1 cup low moisture/part skim shredded mozzarella cheese
sea salt, pepper, garlic powder, basil or whatever spices you want to add in for flavor

1.) I first microwaved the florets in a glass bowl for 7 minutes- you want them soft but not too soft and mushy and watery
2.) Let them cool and then put them in a blender or food processor and pulverized into little, tiny, fine "flour-like" crumbles
3.) Pour the cauliflower "flour" in a big bowl and add in the egg, cheese, and spices of your choice (I went with some Himalayan sea salt, pepper, and garlic powder). Mix this together real well using your hands.
4.) I refriderated mine for about 4 hours because I wasn't going to make it until later that night- not too sure this is necessary. I think you can go ahead and cook it!
5.) I put mine in a glass pie dish and spayed it well with some non-stick spray. Press it down evenly. Spray again with non-stick spray and pop in the over 425 degrees for about 15 minutes or until golden brown and starting to harden up,
5.) Let it cool down a bit and then add on your toppings! I did marinara sauce, fresh mozzarella and a little basil. But I have also done veggies too. Be careful though, veggies get heavy on the pizza and the crust is fragile and will break.
6.) Cook the pizza with the toppings at 425 again just until the cheese on top is bubbly and browned. ENJOY.

 PS- Cauliflower crust can be used for more than just pizza. Feel free to comment with any other ideas for it!

I can fly!

Being that I am performing for the first time on May 10th in Brooklyn, NY and therefore must write a 50 word bio about myself for the show program, I thought it be fitting that I introduce to you what introduced the idea of aerial acrobatics to me......

Acrobatics has always fascinated me. I will never forget seeing Cirque du Soleil for the very first time when I was about 12. My Grandma Sandy and Papa John took me and I remember leaving there speechless. The whole ride home I was quiet, the wheels in my mind turning. All I could daydream about was what my life would be like if I was as talented and special as all those individuals. I wanted to hold the power to make people feel exactly how I felt at that exact moment- moved and astounded. At that time in my life I had no grasp on any of my physical capabilities. I was an awkward, insecure pre-teen..... who wasn't right?!

Well, like 10 years later I asked for tickets to go see P!nk perform in concert. My dad and step-mom got the tickets for me for Christmas and I was super pumped!!! I had heard great things about P!nk's live performances and who didn't like to rock out to her music?! DUH. Let me tell you...... I left that show with a very similar feeling I had 10 years prior after seeing the circus, but with way more fire inside! I couldn't shut up about how incredibly strong and talented and moving and inspirational and beautiful that woman was! For the first time it hit me...I need to use my talents and strengths and I will also be inspirational. I said to myself, I need to put myself out there and make a difference, make others feel the way I felt leaving these performances. Unlike the amazing people in the incredible acts I saw I knew I couldn't contort my body in a million different directions, I certainly can't sing, and my dancing is limited to a choreographed cheer leading 8-count and maybe a two step/side shuffle at a wedding! I did however know I could challenge myself physically, mentally and emotionally and attempt to learn an art that requires strength, power, balance, coordination, and certainly determination and practice- all of which I have to offer... and BAM aerial acrobatics/aerial dancing.

This adventure would lead me to meet one of the kindest, most honest and true spirited individuals ever- Kiebpoli. With her in my corner I literally feel like I can fly! Meeting an instructor like her has shaped me in so many ways and becoming an aerialist is just one of them. After my first phone conversation with her I knew it was the right fit and if it turned out I totally sucked she would just tell me and our paths would have crossed, but just not continued the long hike we are on now! Luckily I think I have it in me and aerial will be a very important component to my motivational speaking (which is currently in the infant stages of development but really a serious path I am trying to take).

I will continue to post pictures of my aerial here and on Facebook and Instagram because it helps remind me of the transformation and improvements I am making along the way. Thanks so much for staying tuned!
 

Chicken Burgers- garlic quinao and spinach

Recipe Time!!!!!!

There is SO much you can do with ground chicken. It's pretty much going to take on the flavors you are adding in. I always LOVE to have veggies in my homemade burgers, but never tried adding a complex carb like quinoa....came out pretty good, and definitely not dry!

Recipe:
1 package organic low fat ground chicken
1 egg
1 handful (or more or less if you want) of fresh spinach
1 TB crushed garlic
1/2 small onion
1/2 cup garlic flavored quinoa (it's what I had at home but you can use regular quinoa or any other natural flavor as long as there's no added artificial ingredients)

I cooked the quinoa on the stove-top first. 1 1/2 cups boiling water and added the quinoa until liquid was dissolved. Then I put all the other ingredients in a big bowl and mixed it up with my hands- folded in the quinoa last (that's why you don't see it in the bowl!).

Refrigerate the mixture for a few hours and then cook the burgers stove top using some organic virgin coconut oil- it's just a nice change from the extra virgin olive oil I usually use, but you can use either. I made 1/2 cup sized burgers using a measuring cup and just plopped them into the hot pan and pressed them down flat with a spatula.

Cook on one side until "flippable" and brown and then again on the other side until fully cooked through. I served mine with some guacamole on top and veggies on the side (no bun needed!) but I did add some Beanito chips (a bean-base chip with no flour or wheat or corn. You can buy in organic isle at Stop and Shop) for a nice crunch! ENJOY

Meal Prep = Key to successfully eating clean

Everyone has a super busy life. Whether your time be consumed with work, hobbies, family, friends, travel, etc. we all have a schedule and usually one that's not conducive to eating "clean" all the time (or at least most of the time). Let's be honest- it's way easier to grab on the go, eat out rather than cook, or just pick and snack here and there to satisfy hunger and cravings! But I live by the saying below........

Now this isn't entirely the whole case and truth. You can most definitely find inexpensive food that is still high in protein, healthy fats, nutritious and delicious and if you MEAL PREP eating "clean" can be fairly easy! Now you might ask- What does it mean to "eat clean"? To me, clean eating is eating foods that are mostly natural- meaning not added with preservatives and artificial ingredients and that are high in vitamins and minerals and nutrients essential to fueling the body to be the best it can be! We want our food to give us energy, help our bodies recover when stressed, and build our immune system so we can live long, healthy lives! FOOD IS MEDICINE!

SO- Meal Prep....When we plan our meals ahead of time it's much easier to keep track of what we are putting in our bodies and also make sure we are getting all of our essential proteins, fats and carbs. These three things are the building blocks to meal planning. We want to make sure we include all components to get the most complete nutrition and fuel. Now every body is different, we have different goals- weight lose, weight gain, muscle building, etc and our bodies all react to foods differently so I can't just say eat these exact combinations of foods and have them be right for everyone. Just know that including proteins, fats, and carbs into your diet is ESSENTIAL and here are some examples of each.

PROTEINS

1.) Fish tuna (in can, in water is GREAT and inexpensive) salmon, cod, tilapia, shrimp, scallops 

ALL FISH SHOULD BE WILD CAUGHT, NOT FARM RAISED = CHEMICALS

2.) Chicken- boneless/skinless cutlets, whole fresh rotisserie (white meat), ground up, etc

3.) Turkey- breast or ground up 93% or 99% fat free

3.) Soy- milk, edamame, tofu (I personally limit my soy intake)

4.) Red meat- lean cuts in moderation, grass fed is best (I don't eat red meat, I don't like it!)

5.) Eggs 

6.) Whey/hemp protein- powders and bars (I use QuestBars and MaxPro protein powder)

*Beans- also considered to be starchy so a protein/carb source*

*Greek Yogurt (plain, unsweetened) also dairy so I count as a protein/carb source* (I also limit dairy- again personal preference that works for me!)

FATS

1.) Nuts- almonds, cashews, walnuts, etc

2.) Organic natural nut butters (no salt or anything else added)- peanut or almond

3.) Avocados

4.) Oil- coconut or olive oil

Some protein sources also have some healthy omegas like salmon, tuna, etc

CARBS- COMPLEX (long lasting energy)

1.) Sweet potatoes

2.) Oats

3.) Quinoa

4.) Ezikiel or sprouted bread

5.) Brown rice

CARBS- SIMPLE/FIBROUS 

1.) Fruits-berries, grapes, melon, bananas, pineapple (berries are lowest in sugar so I eat them most)

2.) Veggies- spinach, kale, arugula, celery, cucumbers, peppers, broccoli, brussel sprouts, string beans

So above is a nice list of some super "clean" and healthy options! Mix and match to make salads, soups, stir fry, sandwiches/burgers and all sorts of fun meals- options are almost endless! I will post recipes to help you out!!! 

The Key is to COOK AHEAD and Tupperware your food. Once all your chicken breasts are cooked it's super simple to package it up with some salad fixings and take it to go. For the most part you want to eat often enough to keep your metabolism moving. For most, eating every 2 1/2 to 3 hours is sufficient but going longer than 4 hours without fueling your body can cause it to store rather than use whatever you start feeding it. As a rule of thumb you can try and get 5-6 mini meals/snacks in a day. Meals being larger and more filling and snacks to keep you going in between! This may or may not include your pre/post workout shakes or mini meals. Everyone is different and amount of food is highly dependent on your exercise regimes and daily calorie expenditure at rest or (BMR- Basal Metabolic Rate). If you want yours done MaxMuscle in Lodi, NJ will do your for FREE! Stop in and pick up some MaxPro protein powder while you're there (Tiramisus -YUM!) and a FitMark lunch bag! With this bag there are NO EXCUSES.... your meals stay cool, fresh and you always have them with you....I also use mine as a purse for my wallet, phone, keys, etc!

All in all meal prep is what you make of it. It's about planning your meals ahead of time to make sure you never go hungry and are always fueling your body efficiently!