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Fit Strong Women Over 50.

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The Path of Yoga and Meditation with Julie Norman

Episode 103 – The Path of Yoga and Meditation with Julie Norman

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In episode 103, Jill and Chris talk with Julie Norman about her path of Yoga and meditation. Julie Norman delights in guiding others in experiences that foster growth and healing from a place of self-love. She believes this is essential for both individual and community wellness.

Her career as a registered dietitian in eating disorders treatment and her own recovery inspired the creation of Body Karma Healing (BKH), her signature program that guides women to peace with their bodies and food for authentic self-empowerment.

She’s the author of two books: Poems From The Path of Peace, Volumes 1 & 2 and The BKH and Goddess Wisdom e-courses. Julie is also a certified health coach, yoga teacher and equine specialist. She leads classes, workshops and retreats along with coaching individual clients, consulting and speaking on the topics she’s passionate about. In her free time she loves to travel, mountain bike and spend time with family, friends and pets.

We discuss:

  • Why is Yoga called a practice
  • The various types of Yoga
  • The benefits of Yoga
  • Tools used during different types of Yoga
  • Getting started with meditation
  • Her peace coaching at Body Karma Healing
  • Eating disorder and body image

Recipes mentioned in this episode:

Links to follow her online:

My Roasting Eggplant in the Air Fryer Experiment

If you Google how to roast eggplant in the air fryer, you will discover a lot of recipes. Trust me on that. I found lots of different recipes for roasting eggplant, even when I limited my search to using the Air Fryer.

I asked in the Becoming Elli Facebook Group (join us there if you haven’t already!) if anyone had any good ideas on what to do with eggplant. People made many suggestions so I have ways to prepare eggplant for a while. I also checked for other eggplant recipes in this site and found one recipe that Chris posted. It sounds good too so I may add that to my list of ways to prepare eggplant.

Roasted eggplant was one of the more popular suggestions so I decided to give that  a try. I love most roasted vegetables so I thought roasted eggplant would probably also be good.

Once I started researching the best way to roast eggplant, I found the one dividing point between cooks.  Salting the vegetable before cooking or not.

Eggplant has a lot of moisture in it. Typically if you’re making eggplant parmesan or some other Italian eggplant treat, you’re instructed to salt the slices of eggplant to draw out the moisture.

Some of the recipes for roasting eggplant insist the only way to get crips eggplant is to salt it first and remove the moisture. Other recipes said it doesn’t matter and you can skip that step.

The other discrepancy between the roasting methods was about removing the skin first. Some recipes said to peel the eggplant before cooking and other recipes said to keep it on.

To Salt or Not to Salt

I decided to try both methods of roasting. I cut one eggplant into cubes and cooked half at a time.

To make sure I was conducting a fair experiment, I kept everything the same with both batches. I used the same oil and the same spices for both batches. However, I sprinkled salt on one batch and let it sit for about 30 minutes. The second batch I roasted without bothering with the salt.

I decided to leave the skin on the eggplant because my inclination with all vegetables is to leave the skin on if possible. For one thing, it’s a lot easier not to peel a vegetable before cooking. Secondly, it seems that for most vegetables, there’s more vitamins and fiber if you keep the skin on the vegetable.

Easier and better for you? Let’s try keeping the skin on the eggplant.

Roasting the Batches

For each batch of eggplant, I used about a tablespoon of avocado oil and then sprinkled on a mixture of spices. I used pepper, garlic powder, oregano, and a pinch of red pepper. Because I knew one batch would already be salted, I did not add salt to the spice mixture.

I roasted the first batch (the unsalted one) in the air fryer at 400 for about 15 minutes. I shook them up a couple of times while cooking. When they came out, the pieces were very dark so I thought I had burnt them. It turned out that they were fine but just had a dark color.

The second batch sat in a colander with the salt on for about thirty minutes. I stirred them occasionally to help remove any moisture. When I was ready to roast them, I wiped the salt and moisture off the eggplant chunks, and then prepared in the same way as the first batch.

I did cook the second batch for a couple of minutes less than the first batch. I thought I had burnt the first batch so wanted to try for a slightly shorter time.

Results

By the time the second batch had finished cooking, I had eaten most of the first batch. I forced myself to leave some so that I’d have them when the second batch finished. You can see in this photo how much I ate in the 12 minutes the second batch cooked. (The second batch is on the left. I know, they should have been on the right.)

The second batch was also good but did have a saltier flavor than the first batch. I was glad that I had not put any salt in the spice mixture.

I did not notice any difference in the crunchiness of the eggplant. Based on this small experiment, I would say you can safely skip the salting and wiping off part of the process.

And what about the skin?

The roasted eggplant became very soft so the only real crunch was from the skin. I really liked it. I thought the roasted skin added some great texture to the dish.

The result was that I ate an entire eggplant as a snack in the middle of the afternoon. It was delicious.

Roasting Eggplant in the Air Fryer

So here’s the simple recipe I used for the eggplant.

Ingredients

Eggplant

Oil

Spice Mixture. Use what you want for this but I used about 1 teaspoon each of oregano and garlic powder, ½ teaspoon of black pepper, and a scant 1/8 teaspoon of cayenne pepper.

Cut the eggplant into about one-inch cubes.

Toss them in about a tablespoon of oil. I used avocado oil but olive oil would work well.

Mix the spices together and then toss with the eggplant cubes.

Add the eggplant to the air fryer.

Roast at 400 for about 12 minutes. Stir at least once, halfway through the cooking.

These were good hot, right out of the air fryer, warm, and at room temperature.

They weren’t around long enough for me to try them on salad or any other dish.

I’m still open to other ideas for eggplant but I absolutely loved the roasted eggplant.

If you have any suggestions about roasting eggplant in the Air Fryer, other ways to cook eggplant or roasting other type of vegetables for me, be sure to share them with me.

Swimming Coach Amanda Boswell

Episode 102 – Swimming Coach Amanda Boswell

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In episode 102, Jill and Chris talk with swimming coach Amanda Boswell. Amanda is a lifelong swimmer and coach who helps people learn to love the water and gain confidence in their swimming ability.

She works with people of all ages and different levels of swimming experience. Amanda’s clients have goals ranging from learning how to swim to training for triathlons. She competed in swimming through high school, but an injury kept her from moving onto college competition.

During college Amanda  began coaching and found that she loved being involved in the sport from a different perspective. Amanda holds a bachelor’s degree in Exercise Science from Miami University and a master’s degree in Sport and Exercise Psychology from Capella University. She is also a certified personal trainer with the American College of Sports Medicine.

“One of the best things about coaching swimmers is when they have that ah-ha moment, and everything clicks from their repeated hard work and determination, either with breathing or just being more efficient with their strokes. Training for a swimming event can be intimidating but with the right coaching and workouts, you can absolutely train to be your best in the water!”

During this episode, we discuss:

  • Learning how to swim as an adult
  • Advice for women who can swim but maybe not very well
  • Overcoming fears of deep water or open water
  • There and how to find a swim coach
  • Tools and props that are used in coaching swimmers
  • Various strokes and modifications for competing and racing
  • Why swimming is easier on the joints and ligaments
  • Improving swimming technique Increasing speed vs working on endurance
  • Swimming in a pool vs open water swimming
  • Fueling for swimming

Links mentioned during this episode:

This Is 50 with Angie Jackson

Episode 101- This is 50 with Angie Jackson

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In episode 101, Jill and Chris talk with Angie Jackson about learning to swim and becoming at triathlete at age 50.

Five years ago, Angie decided to become a runner and then a triathlete. She tells us how she’s worked hard to learn to swim, bike, and run.

When she started her swim lessons again, Angie hired a triathlon Coach Morgon Latimore and successfully trained for and completed a Sprint, Olympic, and Half Distance Triathlon.

Angie Jackson has three adult children, and she is Mimi to her two grandchildren. Angie is a nurse and works long hours, but manages to fit in the training needed to race triathlons!

She is originally from Philadelphia and now lives in North Carolina. There are a lot of fun races that she will be participating in from now until then. Currently she is in training for her first full distance triathlon that will take place on Sept 17, 2022 in Maryland.

Some of the races she plans to do alone, but others she will do with her grandchildren.

Angie wants women to know we can change the narrative of what a certain age “looks or acts like.” Everything Angie is doing now: swimming, cycling running, yoga, strength training, and hula hooping…this is 50!

We discuss:

  • Learning to swim and being afraid of deep open water
  • Developing speed with intervals
  • Overcoming mental challenges by setting big goals
  • Getting encouragement in a community of like minded individuals
  • How she defines getting older and why she uses the hashtag #THISIS50
  • What type of fuel she uses for staying hydrated and fueled during the challenge of triathlons (INFINIT Go Far Endurance Fuel)
  • Her strength building routine
  • Angie’s challenging race goal schedule for the next 8 months, including the full IRONMAN in MARYLAND on Sept 17, 2022.

Links mentioned in this podcast:

Be You 4 Life Apparel – Angie is an ambassador Ambassador @BY4L (code anja 10)
Team Zoot https://teamzoot.com/
Infinit nutrition fuel  Ambassador @Infinit Nutrition (code Infinit-Jackson)
Angie Jackson’s Facebook
Angie Jackson’s Instagram

Winter Lunch of Cabbage with Ground Beef and Onions

Maybe because it is winter time, but I’m finding I really love a winter lunch of cabbage with ground beef and onions. Does anyone else like this type of thing? The cabbages in the store have been looking really great this time of year so I find them in my cart after many of my trips to the grocery store.

I may have written about cabbage with ground beef and onions in the past because it is one of my favorite winter lunches.

Making cabbage for lunch easy, full of delicious fiber and pretty healthy. If I was participating in a veggie challenge, this definitely would help me meet the days veggie goal!

First I slice the cabbage up, usually about a third of a nice sized head of cabbage. I cut it into the size of narrow cabbage steaks. sliced-like-cabbage-steaks

Then I turn the cutting board to run the knife thru the cabbage steaks in the other direction to make bite sized chunks.

run-the-knife-thru-the-cabbage-steaks

I cut an onion the same sort of way and put some olive oil in the bottom of my cast iron skillet. When the oil is a little bit heated up, I put the cabbage and onion in and let it brown on medium low heat. cabbage-in-the-skillet-with-onions-and-olive-oilSometimes I add some water so it doesn’t get too dry.

Before combining it with the ground beef, sometimes I remove the cabbage and onion mixture from the pan and brown the ground beef on it’s own.
Cabbage-with-browned-ground-beef-and-onionOther times, I just move the cabbage off to the side and brown the beef.

A little salt and pepper and my winter lunch of cabbage is ready to enjoy.

How about you? Are you one of those people who loves eating cabbage in the winter? Let me know how you prepare it! You can leave a comment below or send me an email at Chris@becomingelli.com. I look forward to hearing from you!

#cabbagerecipe #cabbagelunch #cabbageandonion #groundbeefandcabbage

Rediscovering the Treadmill

What’s this about rediscovering the treadmill? My treadmill certainly hasn’t gone anywhere. It’s right there in my cardio room. That’s what I now call my home gym area. My bike on a trainer and the treadmill are in one room with all my fitness toys. You know, yoga mats, dumb bells, resistance bands.

I recently decided to get back into more of a regimented fitness schedule and try to have something scheduled for every day of the week, even if it’s rest day. Currently, I am going to the gym to meet with a trainer twice a week. I’m going to have to write a separate post about that experience! Those two days are accounted for. Then I added one bike day. Since I started this in January, my bike day is on my indoor bike. Now I added two days of running on the treadmill. It can be a day of intervals or just a steady easy run. I include one day of yoga or some kind of flexibility training and then one day for rest or an easy hike or some other kind of active recovery. That accounts for the whole week.

Today I did a run/walk interval thing with increasing lengths of run time and decreasing lengths of walk time. It felt great. When I first returned to the treadmill, I had a hard time running. So I did a brisk walk on it. I’ve worked myself back to running on it though I’ve noticed that I’m definitely slower than I used to be.

I’ve been avoiding my treadmill yet again so I’m glad to return to it. It’s so easy to skip cardio activities when you’re stuck indoors for days at a time, even though I know I need it.

Searching for my past posts about treadmills on the Becoming Elli site, I discovered a post I wrote a couple of years ago, Renaming the Dreadmill or How to Change Your Attitude. I saw the title and actually thought that Chris wrote it but no, I wrote it! What I wrote it in 2020 inspired me today in 2022. (I don’t know why but I really like that I’d forgotten about this post and when I read it, I felt motivated.)

Because I have my activities scheduled for each day, and I’ve told my boyfriend what those things are, I’m much more likely to complete them. So far, I’ve managed even if I had to switch days around a couple of times. Mainly, I had to move my rest day because something happened that prevented me from doing what I had scheduled. Definitely the schedule is working. At least my commitment to the schedule is working.

I log everything into Strava via Garmin or Zwift. I like seeing the activities adding up in my account. So far I’m enjoying rediscovering the treadmill.

I’ll keep you posted on how this scheduling works over the next few months. What are you doing to keep yourself active? I’d love to hear.

Lifting for Fit Strong Women Over 50

Episode 100 – Lifting for Fit Strong Women Over 50

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In episode 100, Jill and Chris review what they have learned during the past 100 episodes. Many topics have been covered, but what really stands out is the importance of strength training.

Over the past episodes there have been many experts who have talked about lifting for fit strong women over 50, including how to get started, progressive overloading, good form, avoiding injury, tracking progress and more.

In this episode, Jill and Chris discuss the “whys” and “hows” of lifting and include clips from past episodes featuring interviews with:

Ditch the Diet Culture with Cindy Dallow

Episode 99 – Ditch the Diet Culture with Cindy Dallow

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In episode 99, Jill and Chris talk with Cindy Dallow, PhD, RD, a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor.

She has worked in the field of nutrition and fitness for 30 years and enjoys training and competing in marathons and triathlons. A USAT Certified Triathlon Coach, she is a 5-time Ironman finisher and has completed 12 marathons.

Cindy helps women over 45 learn about nutrition, fitness, intuitive eating and how we can live our best lives during and after menopause.

She works with woman in mid-life to gain more energy, strength, and fitness (without dieting), to enjoy good food and an active lifestyle and offers support and accountability for lifestyle change. She focuses on helping women ditch the diet culture and become active and fit.

We discussed:

  • Listening to your body for cues for hunger and fullness
  • Intuitive eating vs chronic dieting
  • Protein from plants vs meat vs powders
  • Her thoughts on intermittent fasting, keto and other restrictive eating
  • How she works with endurance athletes to fuel
  • Honoring hunger and learning to recognize and trust hunger instead of ignore or control it
  • Rejecting the diet mentality
  • Intentional eating, balance and satisfaction
  • Slowing down, paying attention to texture, taste, flavor and enjoying the meal
  • Becoming mindful about the eating experience

Be sure to get her healthy meal checklist available free from her website!

Links:
Cindy Dallow’s private Facebook group: My Body My Life Food & Fitness
Her Website: https://mybodymylife.co My Body My Life Food & Fitness

My 3 Focus Words for 2022

Each year when I pick 3 focus words to focus my efforts, I look for words that I believe with inspire me and improve my life. Jill and I discussed our three words recently in podcast episode 98. You can click here to listen to the Fit Strong Women Over 50 podcast episode.

This year my 3 focus words are:

1) Cue – As in the beginning step of a habit. When I read “The Power of Habit” I learned that everything starts with the cue.

The book explains the 3 parts of the habit. Each habit has a cue, a routine and a reward. The key is understanding the pattern before trying to adjust the outcomes. It starts with the cue. The cue might be the time of day or a situation. The phone rings. Stuck in a traffic jam. An argument with a family member. The 3 pm slump.

2) Prep – Prep is short for preparation. As in figure out a menu, and do the “ugh” part of the tasks first. I don’t mind chopping veggies – in fact I enjoy it – and I have learned about myself it is best for me to do the prep tasks when I am full. Not hungry! Prep tasks like grocery shopping. Preparing quinoa for the week. Cooking several batches of chicken breast for salad or popping into other recipes. Making a lengthy recipe for a full meal and then freezing most of it into single serving portions for the freezer. (I love easy, healthy defrost-in-the-microwave meals!) Save a aisle-by-aisle grocery list of the par-stock for my pantry that I can use to make sure I always have what I need.

3) Track – Tracking food, exercise and mindfulness is a way to keep the focus on the very things that help keep me fit and strong. I use My Fitness Pal to track meals and my weight; FitBit to track exercise; and the Insight Timer for mindfulness and meditation. I guess that track could me the track near the High School, but that wasn’t the track that I had in mind when I picked this word.

These 3 focus words are what I’ll concentrate on for 2022, as opposed to creating a new years resolution.

Do you use three words? Let me know in the comments below:

2022 Three Words Podcast

Episode 98 – 2022 Three Words

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In episode 98 of the Fit Strong Women Over 50 Podcast, Chris and Jill talk about the three focus words that each have selected for inspiration during 2022.

We both agree that new year’s resolutions can be easily discarded. Instead, we chose to focus on a keyword that helps us to remember our intentions for the year.

While making new year’s resolutions isn’t a bad idea, sometimes outside forces can derail the best intentions. For example changes in social setting with the recent pandemic has required changes to regular, normal lifestyles. By having three words, Chris and Jill will have an overarching focus that doesn’t rely as much on circumstances outside individual control. (At least in theory!) Our intention with this podcast is to share our thoughts about staying healthy, fit, and strong during the coming year!

Links to Related Posts:

2021 Jill
2021 Chris

2020 Jill
2020 Chris

2019 Resolutions
2019 Setting Goals

Perhaps you also use three words? Or set goals and make resolutions? We would love to hear from you!

Leave a message on the website at below at the Becoming Elli website or Facebook Group to share with other fit strong women over 50. If you’d rather leave a voice mail, just call 330-970-6662.

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