The Healthy Bride

Just how does a bride stay on her fitness and nutrition program when holidays like the 4th of July roll around?  It does not have to be that hard, and you don’t have to feel deprived.  Just think of some really delicious ways to detour around the hot dogs and hamburgers. 

I have a few ideas of how to add activity and healthy food into your celebration:

Choose some healthier food options that are delicious.  Grilling is a very healthy way to prepare food and it does not add any calories.  How about grilled salmon on the 4th?  Here is a delicious, healthy and easy recipe:

Grilled NW Salmon:

This extremely basic grilled salmon steak recipe lets the fish be the star. Grilled salmon steaks are so delicious that heavy sauces and marinades just get in the way of the natural goodness. The fragrant tarragon and lemon add a subtle accent to this classic grilled salmon recipe.

Makes 4 Lemon and Tarragon-Scented Salmon Steaks
Prep Time: 10 minutes
Cook Time: 8 minutes
Ingredients:

    * 4 center-cut salmon steaks, at least 1-inch thick
    * 1 lemon, halved
    * 1 bunch tarragon, picked
    * 2 tbsp olive oil
    * salt and fresh ground black pepper to taste
    * lemon wedges and tarragon to garnish (optional)

Preparation:
Pile the picked tarragon leaves together, and bruise by tapping firmly with the back of a knife. You don’t want to chop the leaves, only to slightly crush them to release the oils and fragrance. Squeeze half the lemon over the salmon steaks on a plate, and turn to coat evenly. Press the bruised tarragon leaves into both sides of the salmon, and wrap the plate tightly with plastic. Place in fridge to absorb the flavors for 6-8 hours.

Remove from fridge, and carefully wipe the tarragon leaves off the salmon steaks, and discard. Brush the salmon with olive oil, and season generously with salt and pepper. Preheat grill on med-high. When hot, grill for about 3 to 4 minutes per side, or until cooked. Serve with additional lemon and chopped tarragon if desired.

Grilled corn.  Have you tried grilling corn on the cob in the husk?  It steams the corn so it’s most and the husks give the corn a smoky flavor.

 Grilled Corn on the Cob

Ingredients

    * 2 TBL stevia
    * 1 cup hot water
    * 2 cups fresh lemon juice
    * 1 gallon cold water
    * 1 lemon, sliced
    * Mint sprigs, for garnish

Directions

In a 1 gallon container, place steviaand hot water, and stir until sugar dissolves. Add lemon juice and cold water to render 1 gallon. Stir until well mixed. Pour lemonade over glasses of ice, squeeze slice of lemon on top of each, and garnish with a sprig of mint.

Salad: One of my favorite summer favorites is black bean salad.  Try this recipe for a delicious, nutritious alternative to potato salad.

INGREDIENTS 

    * 1/2 cup balsamic vinaigrette low fat salad dressing
    * 1/4 teaspoon seasoned pepper
    * 2 Tbl fresh cilantro
    * 1/8 teaspoon ground cayenne pepper
    * 1/2 teaspoon ground cumin
    * 2 (15 ounce) cans black beans, rinsed and drained
    * 2 (15 ounce) cans whole kernel corn, drained
    * 1/2 cup chopped green onion
    * 1 cup red bell pepper, chopped

 
DIRECTIONS

   1. In a small bowl, mix together vinaigrette, seasoned pepper, cilantro, cayenne pepper, and cumin. Set dressing aside.
   2. In a large bowl, stir together beans, corn, onion, green onions, and red bell pepper. Toss with dressing. Cover, and refrigerate overnight. Toss again before serving.

Beyond the food

Take time to play at your July 4th celebration.  Get a game of volleyball, badmitton or baseball going.  Go for a walk.  If you are at a lake, go swimming.  Gather the kids together for a few races - and join them.  Bring your bike so you can go for a bike ride.  

Happy 4th of July!  Enjoy!

The Happy Bride and Groom

Karen (Healthy Bride) and Sonia (Healthy Goddess)

This is an amazing website for anyone looking to eat healthier.  The website www.whfoods.org is full of great information and you can subscribe to receive a health tip every day.  The website is run as a non-profit and is committed to providing information based on the latest scientific research.  Eating healthy, cooking, feeling great and community are sections of the website.  Check it out!

I just finished making a salad to take with me to my race this weekend. I wanted something that would be savory, light, taste good in warm weather, and also have lots of protein and carbs to refuel between races. (we have two races, back to back). I decided on this recipe for “Colorful Quick Quinoa Grecian Salad”.

If you are not familiar with quinoa, it ’s an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. It is considered one of the “worlds healthiest foods” and is really yummy. It is becoming easier and easier to find in your neighborhood grocery store, in fact I purchased a large bag of Quinoa at Costco last week.

2 cups uncooked quinoa
3 cups fat-free vegetable or chicken broth
2 Tablespoons extravirgin olive oil
1 tsp minced fresh mint
1 tsp grated lemon rind
2 tsp fresh lemon juice
1 tsp sherry vinegar
1/2 tsp sea salt
1 cup thinly sliced radicchio
1/2 cup chopped yellow bell pepper
1/2 cup sliced English cucucumber
1/3 cup crumbled feta cheese
3 Tablespoons chopped pitted kalamata olives
1 Tablespoon minced shallots

1. Place quinoa in a large bowl; cover with water Let stand 5 minutes; rinse well, and drain.
2. Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.
3. Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

10 servings of 1 cup.  Calories: 186, Fat 6.3 gm, Protein 5.9 gm, Carb 25.1g, Fiber 3.1 gm, iron 2.5 mg, Calc 37mg.

At Seattle Running Co.  - Thursday, 6/11/09 7pm (run at 6pm)

Learn about some of the best trail running in the area from some of the best trail enthusiasts in the country. Information on where to go, what to use, and how to do it. Just in time for the 7.6 mile Cougar Mountain Trail Run Series race this Saturday, 6/13.Clinic Speakers Featuring: > Krissy Moehl, Vasque Ambassador. > Garett Graubins, BOA Technology: The BOA Lacing System. > Scott McCoubrey, The Seattle Running Company.    The event coincides with our Thursday Night Group Run so join us at 6pm or afterwards at 7pm for the clinic.

There is lots to do this Sunday, June 7th. 

The day will kick-off with a 5k run benefitting Girls on the Run.  Come out and run and get inspired by some very motivated middle school aged girls finishing their very first 5K. DETAILS HERE

lulupalooza Fitness Jam

Kick off the summer with lululemon athletica University Village’s lulupalooza Fitness Jam! Join us as we sweat it out to musical blends spun by our live DJ and set to a series of four complimentary fitness classes. Come for one or stay for all! Local health and wellness vendors (The Healthy Bride and The Healthy Goddess) will be on site offering demonstrations, samplings, and ways to enhance your wellness routine.

Date: June 7th

Time: 8:00am-1:30pm

Complimentary

Schedule of Events:

8-9am: The Method, Katherine Kaufman, 5Focus

9:30-10:30am: Crossfit, Jake Platt, NW Crossfit

11-12pm: Yoga Flow, Michel Spruance, Be Luminous Yoga

12:30-1:30pm: Cardio Funk, Maygan Wurzer, All That Dance

Hope to see you out there!

While in Mexico last week, Scott and I learned to surf.  What a blast!!! 

He was pretty nervous before we started.  He is notorious for getting hurt during activities.  The weekend before our wedding he fell water skiing and cut his face open.  We had to go get him stitched up - our wedding photos show Scott with a big scar on his forehead……it definitely set the tone for the rest of our life together.

We asked Mario, our surf instructor, where the nearest hospital was located prior to our lesson starting.  Mario was quite sure there would be no injuries, but I think the questions really made him nervous.

We started with practice on the beach under Mario’s close instruction.  mov00493.  Pretty soon, we felt we had the “moves” and we went to the water.  Mario was there to tell us what to do and when to do it, even pushing us along to get us started.  On his very first try, Scott rode a wave.  He was thrilled!  I crashed and burned my first try, but the second was better and the third better still.  Mario finished up after about an hour with us, and we stayed out in the surf until our arms would not push us up into position any longer. 

We had a blast learning to surf!  It was surprising how tired it made us, but the less skilled you are at an activity, the harder you work to do it.  We took a break, and then headed out into the water for more wave catching.  We didn’t last too long on our second round of the day, mainly because our knees were getting raw from the board. 

We finally called it a day, and knew we would go back after a day of rest.  We, of course did, and had a second day of surfing that was fantastic.  We lasted twice as long the second day, but certainly did not have the beginners luck we had the first day.  I can’t wait to go back to baja for more surfing. If you are anywhere near Cabo or Todos Santos be sure to visit Jaime at Pedsadero Surf Camp - he is awesome and that is where you will find Mario the surf instructor. 

Scott spent his 50th birthday on a surf board for the very first time.  You are truly never too old to learn a new sport. 

 

It’s time to register for the New Balance Girls on the Run 5K on Sunday, June 7^th at Magnuson Park! Register at www.active.com today. Please go to www.girlsrun.org/5k.html for more information!

Not only is the 5k the culminating event for our program participants, it is also a fundraiser for GOTRPS with 100% of the proceeds going right back to girls who otherwise would not be able to participate in the program. Tell your friends and family about this special event and register as a team!  Various tools of persuasion are available at our website including this video and a short PowerPoint presentation. 

We truly appreciate the support you’ve given and look forward to seeing you on June 7^th!