Becoming Elli

Fit Strong Women Over 50.

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Veggie Blender Dressing – Tricking Myself into Eating More Vegetables

This veggie blender dressing makes a big difference. Getting lots of vegetables can be more difficult in the winter months. Yesterday I got an idea on how to increase the amount of vegetables I eat.

So often I make the same veggies, my Brussel sprouts, cauliflower or my easy no panic potluck salad.

I thought, what if I use vegetables as the base of my salad dressing? This is my first attempt. It wasn’t bad, but I’m looking forward to making some modifications.

Recipe for Veggie Blender Dressing:

1 large Green Pepper
1 Yellow Squash
1 large carrot

Each of these veggies were rough chopped and placed into the blender (Vita-Mix)

Then I added some liquid: extra virgin olive oil, apple cider vinegar, lemon juice.

I blended the mixture on the smoothie setting and it took about a minute to get smooth and fully mixed.

Pour over a large bowl of spring mix. Toss.
Salad with Veggie Blender Dressing

Voila! Spring Mix Salad with a Veggie Blender Dressing. I think this might be really easy and good as a warm dressing over a cooked California Mix frozen vegetable dish.

Have you ever tried using veggies in your dressing? What were your results! Leave a message below.
#veggiechallenge #MoreVegetables

Cabbage Soup is Lunch of Choice

I am having cabbage soup for lunch today. I made a large batch of soup a few weeks ago and put some containers of it in the freezer to save for later. Today is a cold, snowy day here in Ohio and I’m working from home. I was daydreaming about what I was going to eat for lunch and decided to get a container of soup out of the freezer.

Customizing the Soup

The best thing about this soup is that I can add to it. When I made this soup originally, I added some cooked chicken and beans to the soup.

Today I decided to use up the chopped butternut squash that was in my refrigerator so I chopped it into smaller pieces, coated it with some avocado oil, and roasted it. I intend to add the butternut squash to my soup. I also have spinach in the refrigerator. It doesn’t take long to cook spinach so I’ll heat up the soup, add the squash, and add a handful of the spinach. That makes a great bowl of soup. If I wanted to add protein, some beans or shredded chicken might be a nice addition.

I make the big pot of soup without adding much in the way to seasoning. I’ll add some salt and pepper maybe. When I’m doctoring up the soup for a meal, I can add more seasoning to the smaller bowl. Some ideas on that might be some Italian seasonings or just some oregano with the salt and pepper. Sometimes I add some cayenne pepper to spice it up a bit. I think you could add some taco seasoning to the soup as well. Whatever strikes your fancy will work.

I’ll have some Mary’s Gone Crackers and goat cheese as a side dish. If you read this blog often, you know that I love those crackers.

I just noticed that we have many recipes for cabbage on the Becoming Elli website and recipes for soup but we don’t have a recipe for cabbage soup. The closest thing is Chris’ recipe for vegetable soup. So, let me give you my recipe.

You’ll want to know that you can swap vegetables in or out of this soup. Use what you have on hand.

Recipe for Basic Cabbage Soup

Ingredients

1 Tbs oil (I use avocado oil)

1 onion, diced

3 carrots, sliced

2 celery stalks, chopped

1½ cups green beans, chopped into 1 inch pieces

1 can diced tomatoes

½ head of cabbage, chopped into small pieces

8 cups chicken broth or vegetable broth

Directions

In a large Dutch oven or soup pot, heat the oil and then saute the onion in it until the onion begins to soften.

Add the carrots, celery, green beans, tomatoes, and cabbage.

Pour in the chicken broth.

Simmer for 10 to 15 minutes until cabbage is tender.

Notes

When you’re ready to eat the soup, add whatever ingredients you want.

Suggestions could be pasta or noodles, cooked chicken, chopped sausage, canned beans, greens, cooked potato. Use what you have on hand.

If you add white beans, kale, and some Italian spices, top your bowl of soup with some Parmesan cheese.

If you add chicken and cumin, top the soup with tortilla strips or some cheddar cheese.

Consider your soup to be the base for whatever you want.

Workout Routines for March 2020

Sometimes in the winter months of January and February I feel like my workout routines are wash, rinse and repeat… except it is eat, workout and repeat.

Here is one of my favorite breakfasts: egg whites and vegetables. It’s a standard for me, not just in the winter.

breakfast egg white and veggies

Two egg whites with wilted spinach, sautéed onions and mushrooms. Sliced Roma tomato on the side. #breakfast

My typical workout is cardio, strength and abs… on Tuesday, Thursday and Saturday. I really enjoy this because the instructor mixes up the exercises every class – it’s never the same. Sometimes we use the TRX straps, sometimes sliders, medicine balls, kettle bells and dumb bells. I always drink at least one water bottle during the hour.

workout routines with weights and kettle bells

Mat with my workout towel. Eight pound and four pound dumbbell weights. 15 pound kettle bells. Water bottle. My Saturday workout equipment!

Friday and Monday is usually spinning (preparing for bike season! and yoga is my standard late afternoon Monday routine.

A recent break in routine was a real treat – a veggie, pesto and chicken thin crust pizza – this one has roasted red peppers!

pizza with roasted red peppers

Roasted red peppers really makes this thin crust pizza extra delicious!


Welcome March 2020 – New Workout Routines

Now that spring is right around the corner, its possible the snow and ice will disappear in time for outdoor bike riding. I’ve had a chance to do a little hiking during this winter, but there’s nothing like seeing flowers and green leaves.

The days seem to be getting longer and I’m welcoming the sunshine. Next year I need to throw something else in the mix. But I’m starting to feel the excitement of spring.

Time to pump up the tires, grease the chain and find my helmet! Spring is on the way! 🙂 I’m welcoming new workout routines this month! Maybe I’m pushing the seasons but I feel like I’ll be bike riding soon!

Are you looking forward to the change of season as much as I am? Maybe you are a die-hard skier and will be missing the snow? Leave me a message in the comments below.

A review of Mary’s Gone Crackers

A review of Mary’s Gone Crackers? Have I gone crackers? A good question, I suppose, but I love these crackers. They’re crispy and they taste great alone or with a topping. I like to smear goat cheese on them for an easy snack or as a side dish with a bowl of soup.

I frequently pack them in my lunch. They’re great with my usual salad. A co-worker asked about them and I gave her one to sample and now she’s a convert too. We sit together in the lunch room and munch on our crackers.

Mary’s Gone Crackers

These crackers are gluten free, nut free, egg free, and dairy free. They are a great vegan snack.

I like these crackers despite being free of everything. Rather, I like them and being gluten free, etc. is a bonus, I guess.

Mary's Gone Crackers

Mary’s Gone Crackers are vegan, kosher, and non-GMO.

The ingredients for the original cracker are:

Organic whole grain brown rice, organic whole grain quinoa, organic brown flax seeds, organic brown sesame seeds, filtered water, sea salt, organic wheat-free tamari (water, organic whole soybeans, salt, organic vinegar).

 

NUTRITION

A serving is about 13 crackers and has 140 calories.

  • Serving Size: 13 Crackers (30g)
  • Calories 140 calories
  • Calories from Fat 45 calories
  • Total Fat 5g
  • Saturated Fat 0.5g
  • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 190mg
  • Potassium 160mg
  • Total Carbohydrate 21g
  • Dietary Fiber 3g
  • Sugars 0g
  • Protein 3g

So, probably a bit high in carbohydrates if you’re following a low carb diet but otherwise, it looks fine to  me.

Variety

There are now a good variety of these crackers, including herb, black pepper, and a line of Super Seed crackers. My favorite remains the original crackers.

Be sure to check out the Mary’s Gone Crackers website. They apparently have coupons sometimes and you can make a purchase online. You can also search for stores in your area.

Just a note on that. I buy a large box of these crackers at Costco, which did not show up on the area map. The regular grocery stores showed up but  not Costco. If you’re a fellow Costco shopper, buy these crackers there. It’s the best deal, I believe.

The website also includes some tempting recipes.

So, if you’re looking for a good snack cracker, check out Mary’s Gone Crackers. You will enjoy them!

 

Sustaining Weight Loss using Vegan Eating & Intermittent Fasting

Sustaining Weight Loss using Vegan Eating & Intermittent Fasting  – Episode 52
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In episode #52, Dawn Maloney is interviewed about sustaining her weight loss. Dawn is wife, mother, realtor, and mostly vegan intermittent faster.

With 130 pounds fluctuation between her highest adult weights, Dawn needed to find a sustainable eating and movement lifestyle to help her consistently live a healthy life.

Through intermittent fasting, plus a nearly 100% vegan lifestyle, she has finally found the balance she wanted.

Topics and resources we discussed:

Recipe: Making Rice or Grains in the InstantPot

  • 4 cups of rice and lentils (or the grains you want to use)
  • 5 cups of water

Cook for 15 minutes in the instant pot. This makes enough for several meals so good for meal prep days. She likes to put the rice or grains over greens and eat with with salsa and beans

Dawn holds a pair of pants that she used to wear.

To reach Dawn:
Website: Dawnsold.com
Facebook: www.facebook.com/dawnsmile
Instagram: www.instagram.com/therealdawnmaloney

On The Ball with Tennis Expert Gyata Stormon – Episode 51

On The Ball with Tennis Expert Gyata Stormon – Episode 51
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In episode 51 of the Fit Strong Women Over 50 podcast, Chris and Jill continue to explore the different ways that women over 50 find to be fit and strong. In this episode, we talk with Gyata Stormon, tennis coach, author, and yoga instructor. Gyata is the author of the recently published On the Ball: Doubles Tennis Tactics for Recreational Players.

Currently living in upstate New York, Gyata has lived all over the world. Dealing with health and fitness in different places gives her a unique perspective on how the Becoming Elli community might benefit from tennis and yoga.

Gyata gives us advice on how to begin playing as adults and WHY we should consider starting to play. If you played when you were young or never played at all, Gyata believes we can learn to play tennis and enjoy it. She sees tennis not only as a way to stay fit but to have social connections and mental exercise.

We discuss:

  • How to stay fit and strong playing tennis
  • How to avoid injury
  • The difference between singles and doubles in tennis
  • Her philosophy on coaching
  • Gyata’s travels around the world and how this affected her sport
  • Yoga
  • Staying motivated
  • Eating paleo

Gyata shared with us some insights about overcoming breast cancer and mental health issues. She discussed how playing tennis, practicing yoga, modifying her diet, and maintaining healthy relationships keeps her moving forward.

During our conversation, Gyata described some of her favorite “go-to” foods. She talked about nut breads, including cashew bread. She also describes how she makes sprouts.

Links and how to reach Gyata Stormon

website: www.ontheballbook.com

Facebook: Gyata Stormon

Instagram: Gyata Stormon

Email ontheballbook@gmail.com

Amazon: On the Ball

Cashew bread recipe that Chris is going to try
(Note that Jill is hoping to be invited over for a cup of tea and a slice of this bread.)

Eating Dairy in 2020

I often write about my workouts and also discuss my food choices here on the Becoming Elli blog.

Everyday I learn a little something new about each:

  • Fun ways to do a workout.
  • Good foods to improve our health.
  • Foods that my challenge different systems in the body
  • Ways to prepare food that provides good fuel for workout recover

During the last 50 podcasts we’ve talked with many nutritionists, cooks and dieticians. I’ve learned a lot and made some modifications to my eating. After all, fueling the body with healthy food just makes sense. One subject that has come up several times is about eating dairy.
eating dairy with yogurt and berries

Eating Dairy

But one change I have not made, that a lot of people have suggested, is eliminating dairy from my diet. Some people swear off of dairy, some because of health reasons and food sensitivities… others because they are vegan and don’t eat any animal by products.

I eat yogurt and find that I don’t have gut issues about it. To me, yogurt with fresh berries is one of life’s pleasures. It’s one of my favorite desserts!

From what I understand, a food elimination diet is really one of the best ways to learn what food sensitivities you may have.

Have you ever done an elimination diet? What did you learn from it? Do you eat dairy? If not, what changed when you stopped eating dairy? Send me an email at Chris@BecomingElli.com. I’d love to hear from you!

 

Winter Weather Workouts

With the weather we have had in Northeast Ohio this week, 90% of my workouts have been indoors.

But today I’m going to talk about the joys of winter weather workouts because today I witnessed a lot of motivational people this morning when I stopped by the Prediction 5K Run.

It was snowy, icy and cold… about 22 degrees, but yet still around 200 people ran the Prediction 5K outside in an effort to finish their prediction of how long it would take them.

No watches, beepers, or electronic devices to help were allowed.

Some of the folks wore trax on the bottom of their running shoes and everyone had gloves. The course was twice around. Some people found the first loop a bit scary with the ice on the hill, others thought the second loop was tougher.

What amazed me was there was a three way tie for first place… where three different people predicted their finishing times within ONE SECOND for running a snowy icy course of 3.1 miles.

The second place (or is it 4th place) winner, predicted their finish time within 2 seconds.

This is a fun way to have a race where people who train a lot and know their pace probably have the best idea of their finish times. But folks who walk, or jog or normally never think they might win a race have a really good chance to finish as a winner.

The race organizers had awesome prizes – see photo!

The good news, it was not the wintery mix we’ve been having the past few days. I’m really going to be celebrating spring!!

Even the sunflower sculpture outside my gym was cold during the ice storm this week!

If you’re outside clearing your driveway, walking the trails or running the roads, remember to keep your sense of balance. Our podcast about balance featured Jill Rango and I still remember her encouraging us to “Walk like Pengiuns.”

Walking Lady dog at the local community center path.

My dog Lady was thrilled to have two short hikes this week, but my best workouts were doing strength/cardio and abs in a group exercise class.

My left shoulder is almost as strong as my right shoulder after really focusing on it the last 3 months. It’s hard to keep my body balanced, but I know it is the imbalances that tend to cause injuries when I modify my gait or other movement because of a former injury. It’s important for me to strengthen those hurt portions.

How are your workouts going? Leave me a message in the comments below or email chris@becomingelli.com or call 330-970-6662 and leave a voice message.

Getting and Staying Fit After 50

Episode #50: Getting and Staying Fit After 50
.
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In episode #50, Jill and Chris discuss what it takes to stay fit and strong after 50. We talk about eating habits, exercise routines and finding the motivation to get and stay fit.

In this episode we interview each other about:

  • What it takes to not gain the weight back after losing it
  • Favorite meals and go-to recipes
  • Timing of meals
  • Style of eating
  • Favorite exercise routines
  • Increasing happiness
  • Things we’ve learned from the experts
  • What foods we avoid
  • How to stay motivated

We invite readers and listeners to let us know what works for them: leave a comment below, email us at chris@becomingelli.com or jill@becomingelli. If you prefer to leave a voicemail, call 330-970-6662. We appreciate our Becoming Elli community!

Mid January Re-Focus

There is a certain day in January that recognized as the day most people quit their resolutions. I think I might have hit that earlier than normal.

It’s been a weird start of the new year:

  • I had taken a flu shot, but still “caught” a bit of something.
  • I participated in an awesome healthy living / self care / meditation / yoga workshop, but ended up having back spasms on the way home. From driving??? Not sure. It took a couple of days with hot rice bags and stretches to get the kinks out.
  • Signed up for a “biggest loser” challenge at the gym. And in 2 weeks, somehow I’ve gained 2.4 pounds. (Honestly, I think it is salt and timing.)
  • Snow fall the last few days have resulted in more steps than the earlier weeks as I cleared the driveway, but has left me with cabin fever.

How I’m refocusing to get my head out of the funk:

  • I am replaying the most recent podcast episode about fighting processed food addictions. Wow. This one is hard to ignore!
  • Feeling discouraged, I did a “quick” summary of 2019 doctor visits and tests. (30 for my mom, 6 for my dad and 4 for me.) No wonder I’m feeling my focus has shifted.
  • Improving my workouts, circuit training, spinning, and light jogging. It’s easier now that I feel like I kicked that bug I caught.
  • Re looking at my words: Grateful/Habit Cue/Declutter
  • Entering and tracking my food in MyFitnessPal

Not the healthiest lunch when processed wrap and processed cheese meets tomato with oregano. Tomorrow will be better.


How are you getting back on track on your 2020 plans this January? Maybe you never got derailed – so how do you stay on track? Leave me a message by voice at 330-970-6662 or email chris@becomingelli.com. Thanks! I can use the encouragement.

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