Diet / Nutrition

Broccoli cheddar soup

This is a fantastic recipe with a lot of veggie power! Great to freeze and eat as a quick weekday lunch!

Recipe comes from, makers of America’s Test Kitchen. Their recipes are tried and true and come out right every time!

To make a vegetarian version of this soup, substitute vegetable broth for the chicken broth.
2tablespoons unsalted butter
2pounds broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/4-inch-thick slices
1 medium onion, roughly chopped (about 1 cup)
2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
1 1/2teaspoons dry mustard powder
pinch cayenne pepper
Table salt
3–4cups water
1/4teaspoon baking soda
2cups low-sodium chicken broth (see note)
2ounces baby spinach (2 loosely packed cups)
3ounces sharp cheddar cheese, shredded (3/4 cup)
1 1/2ounces Parmesan cheese, grated fine (about 3/4 cup), plus extra for serving
Ground black pepper
1. Heat butter in large Dutch oven over medium-high heat. When foaming subsides, add broccoli, onion, garlic, dry mustard, cayenne, and 1 teaspoon salt. Cook, stirring frequently, until fragrant, about 6 minutes. Add 1 cup water and baking soda. Bring to simmer, cover, and cook until broccoli is very soft, about 20 minutes, stirring once during cooking.
2. Add broth and 2 cups water and increase heat to medium-high. When mixture begins to simmer, stir in spinach and cook until wilted, about 1 minute. Transfer half of soup to blender, add cheddar and Parmesan, and process until smooth, about 1 minute. Transfer soup to medium bowl and repeat with remaining soup. Return soup to Dutch oven, place over medium heat and bring to simmer. Adjust consistency of soup with up to 1 cup water. Season to taste with salt and pepper. Serve, passing extra Parmesan separately.


10.22.12 STEP IT UP!


Pick a stair case and set up a step or a bench at the bottom with 4 risers beneath.

Place a mat at the top of the stairs.

Begin at the top with 10 pushups, from the toes if you can.

Run Down the stairs and perform 10 Triceps Dips, legs fully extended if you are able.

Run back to the top and perform 9 pushups…

Run back down and perform 9 triceps dips

Repeat, continuing down the ladder with 8 reps, then 7, then 6…all the way to 1 rep finishing at the bottom with your last triceps dip.



Cardio Core Playlist 10/15/12

  • Gangnam Style – Psy
  • Breathing – Jason Derulo
  • Good Feeling – Flo Rida
  • International Love – Pitbull feat. Chris Brown
  • Lessons in Love – Kaskade feat. Neon Trees
  • Dance Again – JLo
  • Feel So Close – Calvin Harris
  • How You Like Me Now – the Heavy
  • In the Dark – Dev
  • Leave – Jojo
Diet / Nutrition

Chocolate Banana Smoothie

This can really tame my sweet tooth and is a long-lasting, filling snack to avoid ice-cream and chip eating in the evening!

  • Place 8oz unsweetened Original Almond Milk in a Blender.
  • Add 1 brown-spotted banana
  • Add 1 heaping Tablespoon unsweetened Cocoa Powder
  • Blend and Add as much ice as desired.  I love mine thick so I add a lot!

Need it as a meal replacement?  Add one scoop of unflavored protein powder (I use Any Whey)

Need a little bit more?  Add a Tablespoon of almond or peanut butter (Natural butters if you’re trying to stay away from sugar!)


Runners…get it in gear!

Are you running at least 3 days a week?

Are you one of those runners (like me) who lets the weather and your mood dictate which route you run each time you lace up your shoes?

Begin to run intentionally.

Warm-up before each “run”…yes, by running!  Think of your form, how your foot is striking the ground and if it’s rolling excessively.  Think of your arm swing, are your arms twisting?  Think of your posture, is your upper back rounded and chest collapsed?  Use your warm up to not just “warm-up” but to really begin to teach your body all of the things it needs to do for you to run more efficiently.  If you build this awareness in your warm-up, you are more likely to return to these thoughts on your run and really make a difference in your form!

Select one run each week to be a tempo run.  Try to keep the route consistent from week to week and try to run it close to race pace.  This will help your body learn to run at race pace more efficiently.  In addition, you will have a way to gauge your progress.

Select another run each week to be a speedwork day.  Run 1 mile to warm up and perform mile repeats spaced out with active recovery.

Each week should also include a long run.  Change this one up!  Make it hilly one week, flat the next,  6 miles and then 8 miles.  Keep your pace moderate and really try to enjoy this day.

Watch fall and winter become your seasons to improve!