A plant based diet is a smart way around which to base your nutrition. You will take in a ton of fiber and antioxidants, naturally avoid saturated fat and sodium, manage your weight better, and have increased energy just to name a few of the benefits. The list is endless. When I enjoy a plant based meal I feel I've found the way of eating that's so fundamentally right! Eating food that's GROWN. So SIMPLE! That's where the real nutrition lies!
The difficulty in managing to be well rounded nutrition wise when eating plant based, is getting enough protein. Everyone has that veggie or vegan friend that just looks like they're about to crumble to the ground at any moment. It's likely due to not replacing the protein they need with things such as beans, quinoa, lentils, soy beans, tofu, and synthetic protein just to name a few.
Replacing proteins in a plant based diet deserves a blog all it's own. For now I will give you a place to start with a veritable veggie protein packed nibble of a recipe. MOST ASSUME THAT A VEGETARIAN MEAL TENDS NOT TO BE FILLING OR SATISFYING. THIS IS NOT THE CASE WITH LENTIL ROLLS! I CAN GUARANTEE THAT YOU WON'T FINISH YOUR PLATE, BUT YOU WILL WANT TO SO BADLY! The main ingredient is the Lentil. Look it up, it's packed with protein and fiber and preps so easily.
NANCY'S LENTIL ROLLS.
(Yes, they are mine now)
You will need: A bunch of brown rice, a bunch of lentils (not canned!), huge swiss chard leaves, a ton of garlic, some fresh peppers (I like habanero), onions, goat cheese (optional), spaghetti sauce (optional and you should make your own. I will blog that later), pepper, fresh basil.
Filling: Make the lentils and brown rice. Make a ton of it because they are great leftovers to add to anything. Chop onions, garlic, and peppers. Mix together rice, lentils (half and half or more lentils than rice), chopped onion, garlic, peppers, pepper in a large bowl. Then add just enough goat cheese to make it a bit creamy, but don't make this a cheese dish no matter how tempted you may be!
Wrapping: Cut the center line out of the biggest swiss chard leaves you found in the produce section. Take the long pieces and place them for 20 to 30 seconds in boiling water to soften them and make them better for wrapping.
Fill and wrap: Scoop heaping spoonfulls of the delicious mixture into the middle of the soft leaf. Roll it up into the most beautiful little veggie baby.
Getting way hungry: Place as many rolls as possible into a greased baking dish. Drizzle your sauce over the rolls, just DRIZZLE, don't drown it as the sauce will take from the flavor and perfection of rest of dish! Sprinkle just a tiny bit of goat cheese (optional) over the top and then take a picture of the beauty of which deserves to be in 'Food and Wine' magazine. I also sprinkled some more seasoning and added a few basil leaves, too at that point.
Bake at 375 for 10 to 20 min depending on your oven. At the end, broil for just a minute or so to create good texture.
Enjoy! Like all the other recipes I post, this one has room for adjustment and creativity. If you prepared it a different way and it was great, please tell me about it so I can share it with the corehore foodies!
Much love and good eating!
Nancy
Friday, September 30, 2011
THIS IS HOW I GET MY TRAINING IN WITH MY SON...
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Tuesday, September 27, 2011
Toby 69 years young!
Hey everyone check out my client, Toby, 69 years young!
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Monday, September 26, 2011
Las Vegas Triathlon mayhem report. Thank you for keeping the local scene alive!
"I can't believe I actually just did that".......
Tomoko Miyazawa said that to me with bright eyes and exhausted body after our race. That's why we kill ourselves with this triathlon stuff....for that very moment. I won my Olympic distance race overall as well as my coach, Cyndee Platko having won the sprint distance overall, BUT!.....our moment of glory doesn't come even remotely close to being as satisfying as the look on Felicia Gassen's face coming into the finish line of her very first triathlon. Again....that's why we kill ourselves with all this triathlon stuff. My newby tri girls finished an athletic/emotional/physical/spiritual endeavor they NEVER imagined themselves finishing. Kudos to my brave souls! So, so proud of you!
On the seasoned triathlete scene, the day was on our side as well. In addition to Cyndee and I putting together a great race, Mickey placed first in his age group as well as our fav south american smart ass, Denny Silva. Cyndee's boyfriend, Michael Ratner, also placed 2nd in his age group. It is so wonderful to see my training family so to speak, who I see working harder at this multisport biz than even the pros, take home a much deserved win. I have many to thank for the push to the finish line, especially Kim and Michelle. Those two amazingly fast women made me work harder on chasing down some triathlete tail than the hungriest of competitive predators. (Sound a little dramatic and overkill? Well, it WAS a drama filled run!)
Often we triathletes get swept up in the narcissism of our 'placing' and 'splits', and we forget to give credit to that which we CANNOT function without.....OUR SUPPORTERS! There's nothing more valuable at a tri than a good support guy or gal. Cheering, helping, photos, and simply just being there makes our tri world go round. I heard SO much cheering from Tomoko's boyfriend and my dearest client, Victor Kastner. He gets first place in my book and trophy for 'best support guy ever'. Thank you so much. And thank you so much to all those that came and cheered and truly make local racing what it is.....a GREAT time.
Las Vegas triathlon is growing exponentially. I love that. I love that for the people I meet and lifestyle I get to retain. I love that because I can continue introducing people to 'their first race'. After all, if you can make it through a triathlon in this life.....you can make it through ANYTHING.
Thank you to everyone for not only the race support, but for continuing to keep corehore going and able to share these moments with people.
Much love,
Nancy
Tomoko Miyazawa said that to me with bright eyes and exhausted body after our race. That's why we kill ourselves with this triathlon stuff....for that very moment. I won my Olympic distance race overall as well as my coach, Cyndee Platko having won the sprint distance overall, BUT!.....our moment of glory doesn't come even remotely close to being as satisfying as the look on Felicia Gassen's face coming into the finish line of her very first triathlon. Again....that's why we kill ourselves with all this triathlon stuff. My newby tri girls finished an athletic/emotional/physical/spiritual endeavor they NEVER imagined themselves finishing. Kudos to my brave souls! So, so proud of you!
On the seasoned triathlete scene, the day was on our side as well. In addition to Cyndee and I putting together a great race, Mickey placed first in his age group as well as our fav south american smart ass, Denny Silva. Cyndee's boyfriend, Michael Ratner, also placed 2nd in his age group. It is so wonderful to see my training family so to speak, who I see working harder at this multisport biz than even the pros, take home a much deserved win. I have many to thank for the push to the finish line, especially Kim and Michelle. Those two amazingly fast women made me work harder on chasing down some triathlete tail than the hungriest of competitive predators. (Sound a little dramatic and overkill? Well, it WAS a drama filled run!)
Often we triathletes get swept up in the narcissism of our 'placing' and 'splits', and we forget to give credit to that which we CANNOT function without.....OUR SUPPORTERS! There's nothing more valuable at a tri than a good support guy or gal. Cheering, helping, photos, and simply just being there makes our tri world go round. I heard SO much cheering from Tomoko's boyfriend and my dearest client, Victor Kastner. He gets first place in my book and trophy for 'best support guy ever'. Thank you so much. And thank you so much to all those that came and cheered and truly make local racing what it is.....a GREAT time.
Las Vegas triathlon is growing exponentially. I love that. I love that for the people I meet and lifestyle I get to retain. I love that because I can continue introducing people to 'their first race'. After all, if you can make it through a triathlon in this life.....you can make it through ANYTHING.
Thank you to everyone for not only the race support, but for continuing to keep corehore going and able to share these moments with people.
Much love,
Nancy
Friday, September 23, 2011
Bill Possidente....59 years young!
Hey everyone. Check out this video of my loyal and most awesome client, Bill. 59 years old and still kickin ass!
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Wednesday, September 21, 2011
S***t we see at the gym, on the road, and in the pool. Seriously?!
Hey followers of the fit world, leaders of the locker room, and rulers of the road! Corehore Living has a new feature celebrating all the "s***t we see at the gym, on the road, and in the pool." EVERYONE has a story, I know it. And everyone therefor must share. I will spoon mine out to you nice and slow so you can take in every hilarious or downright ridiculous morsel. Nothing outside of my son's exploits or my clients' antics tickles me more than the human condition in all it's hilarity, disgust, and bizarre beauty....at the gym, in the pool, or on the road.
So you get a better idea of what to share, know that this is the stuff in this world that makes us smile and cringe all at once. That which we want to discuss, but never do for fear of sounding 'weird'. That which aids us in our own self reflection. And that which keeps us laughing and laughing all throughout a horrific workout. Bring it on folks, I'm counting on you! I will start this epic off right with.......
Banana Man.
It was a rainy September morning, which in Vegas heat is weird and provoked full moon like human behaviors. Or just Vegas like. Weather report said to watch out for hairy male drifters. My loyal client, Tomoko, and I were going over an ab exercise next to the windows looking out into the wet parking lot from the gym. A waving man attempting to get our attention succeeded and we both stopped the workout to assess more important things such as this man's attire: shirtless, shoeless with short jeanshorts and impressive pot belly. Upon finally receiving both our non-threatened (he didn't seem strong enough to break the glass without the belly getting hitting before his arms) and incredibly curious gazes, the shirtless rainman blew sweet kisses to us. We were utterly captivated in the most nauseating way possible. Having had us frozen under his spell that only the hairiest-marshmallow-with-toothpick-bodied-exhibitionist-raindancer man could, he reached behind his large circumference of a back as if to say, "wait....there's one more thing. Pick a hand little girl." It was then that he pulled out the ultimate finale to his performance from a wet plastic grocery bag. He waved that soggy brown spotted banana at us as though it were the ultimate diamond ring of the produce section sure to convince us to leave our spouses and run off into the wild wet Commercial Center sunset with him.
And then as quickly as my clients disappear to avoid my questioning after the workout hour, he vanished into the rain to pursue the other far off female windowsil loiterers. Just like that, the most creative pickup artist had exited my life. We were speechless other than Tomoko's innocent inquiry which was a direct reflection onto those with which I associate myself. She asked, "Do you train that guy?". No....but I sure wish I did.
So you get a better idea of what to share, know that this is the stuff in this world that makes us smile and cringe all at once. That which we want to discuss, but never do for fear of sounding 'weird'. That which aids us in our own self reflection. And that which keeps us laughing and laughing all throughout a horrific workout. Bring it on folks, I'm counting on you! I will start this epic off right with.......
Banana Man.
It was a rainy September morning, which in Vegas heat is weird and provoked full moon like human behaviors. Or just Vegas like. Weather report said to watch out for hairy male drifters. My loyal client, Tomoko, and I were going over an ab exercise next to the windows looking out into the wet parking lot from the gym. A waving man attempting to get our attention succeeded and we both stopped the workout to assess more important things such as this man's attire: shirtless, shoeless with short jeanshorts and impressive pot belly. Upon finally receiving both our non-threatened (he didn't seem strong enough to break the glass without the belly getting hitting before his arms) and incredibly curious gazes, the shirtless rainman blew sweet kisses to us. We were utterly captivated in the most nauseating way possible. Having had us frozen under his spell that only the hairiest-marshmallow-with-toothpick-bodied-exhibitionist-raindancer man could, he reached behind his large circumference of a back as if to say, "wait....there's one more thing. Pick a hand little girl." It was then that he pulled out the ultimate finale to his performance from a wet plastic grocery bag. He waved that soggy brown spotted banana at us as though it were the ultimate diamond ring of the produce section sure to convince us to leave our spouses and run off into the wild wet Commercial Center sunset with him.
And then as quickly as my clients disappear to avoid my questioning after the workout hour, he vanished into the rain to pursue the other far off female windowsil loiterers. Just like that, the most creative pickup artist had exited my life. We were speechless other than Tomoko's innocent inquiry which was a direct reflection onto those with which I associate myself. She asked, "Do you train that guy?". No....but I sure wish I did.
Tuesday, September 20, 2011
All this hard work...And I'm gaining!
Hey everyone, new victims and old corehore schoolers,
Recently one of my runners in our fabulous Rockin Runner group brought up an issue that may be relatable to many of you. He's embracing a new lifestyle as a 'distance runner', but these principles could be applied to ANY form of new exercise and it's results. It's tougn not to get where you want physically, immediately. Especially when you're literally working your butt off and sacrificing a lot in the name of wellness.
Probably one of the toughest challenges I face when coaching beginner endurance athletes and new gym rats is answering this question, "How is it that I'm doing all this exercise and not losing weight? Or worse....I'm GAINING!" Let me break down what's happening.
Number one, you've taken on a new form of exercise that is very collectively demanding, but initially isn't necessarily a SUPER calorie burner. But it certainly feels like it! Chances are when we're through with our workout, we overeat what we've actually burned. This is okay since we're still making our metabolism more efficient, but it doesn't aid in weight loss. But don't be discouraged because your metabolism WILL catch up and soon you will be a veritable machine. The thing is, is that it takes longer than we like. BUT! This is the type of weight loss that stays.
Another weight gain reason is the new muscle you're packing on. We have to gain muscle in order to change our composition in our bodies (which is ultimately more important than weight loss). Muscle and metabolism go hand in hand. Most gain muscle before they lose weight. With that said, a small gain in the beginning of a program, as long as you're eating reasonably, is a good thing.
The last and often most overlooked reason for not losing weight in your first season is the simple fact that like I've mentioned before, running is abuse. After a long run, we have one large injury all over our body. What does our body do when it's injured? It swells with protective water. Everyone is different with water retention. I retain water just by thinking about it. It's both good and bad as you at least know your body is responding in a protective natural way, but you're just plain heavier and uncomfortable.
I will assure you that this is all temporary, and if you stick with it, you will watch your body change in the most amazing way. The difference in my body from season one to today is unbelievable. It took a while, but boy my body's not going back! And neither will yours if you give it the gift of time and impeccable care!
Thank you so much for all your hard work! You will see the results you want and in the meantime....ENJOY THE PROCESS!
Much love,
Nancy
Recently one of my runners in our fabulous Rockin Runner group brought up an issue that may be relatable to many of you. He's embracing a new lifestyle as a 'distance runner', but these principles could be applied to ANY form of new exercise and it's results. It's tougn not to get where you want physically, immediately. Especially when you're literally working your butt off and sacrificing a lot in the name of wellness.
Probably one of the toughest challenges I face when coaching beginner endurance athletes and new gym rats is answering this question, "How is it that I'm doing all this exercise and not losing weight? Or worse....I'm GAINING!" Let me break down what's happening.
Number one, you've taken on a new form of exercise that is very collectively demanding, but initially isn't necessarily a SUPER calorie burner. But it certainly feels like it! Chances are when we're through with our workout, we overeat what we've actually burned. This is okay since we're still making our metabolism more efficient, but it doesn't aid in weight loss. But don't be discouraged because your metabolism WILL catch up and soon you will be a veritable machine. The thing is, is that it takes longer than we like. BUT! This is the type of weight loss that stays.
Another weight gain reason is the new muscle you're packing on. We have to gain muscle in order to change our composition in our bodies (which is ultimately more important than weight loss). Muscle and metabolism go hand in hand. Most gain muscle before they lose weight. With that said, a small gain in the beginning of a program, as long as you're eating reasonably, is a good thing.
The last and often most overlooked reason for not losing weight in your first season is the simple fact that like I've mentioned before, running is abuse. After a long run, we have one large injury all over our body. What does our body do when it's injured? It swells with protective water. Everyone is different with water retention. I retain water just by thinking about it. It's both good and bad as you at least know your body is responding in a protective natural way, but you're just plain heavier and uncomfortable.
I will assure you that this is all temporary, and if you stick with it, you will watch your body change in the most amazing way. The difference in my body from season one to today is unbelievable. It took a while, but boy my body's not going back! And neither will yours if you give it the gift of time and impeccable care!
Thank you so much for all your hard work! You will see the results you want and in the meantime....ENJOY THE PROCESS!
Much love,
Nancy
Tuesday, September 13, 2011
Sunday, September 4, 2011
Pain on top of pain.
My client nearly hit me in the face with a weight the other day. It certainly wasn't deliberate. I was just in anger's path. Two days prior I watched another client/friend nearly run the belt off the treadmill. I'm not sure from what she was running. But whatever proverbial monster lurked behind her seemed to be far more of a menace than any treadmill repurcussions. Whether she could walk right for 8 days or not.
I of all people can relate to the need to hammer away at a workout in an attempt to numb emotional pain. I've used weight training to go punch for punch with some pent up aggression or I've been known to run myself too tired to worry about life's trials. I'm not afraid to admit it. Especially now that I'm over it.
I'm over it because I had a major protester during my anaesthesizing workout routines in the 'pain cave'....my body. My body had no say in this. My body got jipped. My body ironically was the thing that wasn't feeling at all 'good' from the attempt to finally feel 'good.' No. It just got beat up. Just like any drug, the masking of pain was temporary.
Please, please don't think I'm discouraging anyone from embracing a workout like therapy. I know it's my therapy, my best friend, and utter constant in my life. It's just important to know that your body must be compensated for all the work (abuse) it's been taking on for the sake of giving your head a few fresh endorphins. Pay it with good nutrition, plenty of rest, and all forms of rehabilitation. This is the only way it will continue to serve you through all the pain our lives may deliver.
I of all people can relate to the need to hammer away at a workout in an attempt to numb emotional pain. I've used weight training to go punch for punch with some pent up aggression or I've been known to run myself too tired to worry about life's trials. I'm not afraid to admit it. Especially now that I'm over it.
I'm over it because I had a major protester during my anaesthesizing workout routines in the 'pain cave'....my body. My body had no say in this. My body got jipped. My body ironically was the thing that wasn't feeling at all 'good' from the attempt to finally feel 'good.' No. It just got beat up. Just like any drug, the masking of pain was temporary.
Please, please don't think I'm discouraging anyone from embracing a workout like therapy. I know it's my therapy, my best friend, and utter constant in my life. It's just important to know that your body must be compensated for all the work (abuse) it's been taking on for the sake of giving your head a few fresh endorphins. Pay it with good nutrition, plenty of rest, and all forms of rehabilitation. This is the only way it will continue to serve you through all the pain our lives may deliver.
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