On the Run: fitness made simple

I did a juice cleanse! 

Running a fitness blog has its perks like getting samples of healthy foods!  Recently, I’ve tried a one-day raw, organic juice cleanse from Urban Remedy, a small business from San Rafael, CA.  Although I love making green smoothies (my favorite combines avocado, grapes, pears, broccoli, and spinach), I’ve never thought about undertaking a liquid cleanse.  But, hey, if a trendy brand wants to give me a full-day’s supply of meals and snacks, I may as well try it. If worse comes to worst, I’ll just supplement with solid food. I decided on Urban Remedy’s Signature Cleanse for a single day. This consisted of six individually packaged juices which are suggested to be spaced two hours apart. Urban Remedy prefers cleansing with just their juices, but suggests eating raw vegetables and drinking water if you feel hungry. How did it go? Would I do it again? Keep on reading to find out!

Why did I do it?

I was curious. It sounded like a challenge. Also, I wanted to form an opinion about the popular trend backed by personal experience. A lot of my readers ask about cleanses and I’d feel more empowered to talk about the subject if I had some experience. Also, the juices sounded delicious!  

Did I have any doubts?

Yes! I was scared that I’d get hungry and have trouble focusing. I oftentimes get “hangry,” meaning hungry and angry. I thought I might lose my patience, fail to exercise, or binge on solid food after the cleanse.  I also didn’t want to haul around jars of perishable juice all day.

What did I drink?  

All six drinks were tasty and fresh.

1. Brainiac: Celery, cucumber, parsley, spinach, and lemon
2. Time Machine: Acai, lemon juice, cayenne, water and stevia
3. Flush: Cucumber, ginger, lemon and mint juice apple
4. After Party: Beet root, carrot, ginger, apple and lemon
5.  Warrior: Chia seeds, raspberries, and stevia
6. Relax: Cashew milk with vanilla and cinnamon

These are pressed drinks with no added sugar. Stevia is a natural calorie-free sweetener. All six totaled to about 1100 calories, which is under the lowest calorie recommendation for people aiming to lose weight (1200 for women, 1400 for a man). Honestly, a single day cleanse will not hurt you. Heck, it may even help some of us de-bloat after a week of eating salty Panda Express and Carmelina’s. However, it’s not enough nutrition for a healthy, sustainable diet. I would think twice about committing to a cleanse for longer than 3 days.

As for the juices themselves, they were all good, but my favorites were the “After Party” and the “Relax.” The root vegetable and ginger combination created a spicy-sweet taste. The “Relax” was a smooth cashew milk similar to a richer and nuttier Horchata. It’s also the only drink with a significant amount of protein.

How did I feel?

Because I drank the juices every 2 hours, I rarely felt hungry. Sometimes, I didn’t even finish my current drink before it was time to have my next one. Each drink is 12 oz so you’re drinking a lot of liquid which stretches your stomach and makes you feel full. 

The only time I felt uncomfortable was after my first juice of the day. I drank the “Brainiac” during lecture and there couldn’t be a worse name for it. This is a 90 calorie vegetable juice with only some vitamins and natural sugars. I was pretty hungry, missed my hearty bowl of oatmeal, and had a hard time concentrating. I suggest that Urban Remedy pack their breakfast drink with more protein and fiber.

However, by the time I was at juice #6, I was full and satisfied! My 1-day cleanse was rather fun because I had something new to try every couple hours.

What were the effects?

The next day, I lost 2 lbs (of water weight) which I gained back after a day of normal eating. My jaw was more relaxed because I hadn’t chewed anything for a day. I have jaw pain from TMJ.  I actually woke up the next day pretty energized and motivated to eat healthy, simple, and fresh foods. My initial worries did not become reality. I felt satiated for the most part, so I didn’t gorge on solid food or turn “hangry”. Overall, I went through a typical day in medical school fine, and even had energy to do a short run.

Would I do it again?

Well, Urban Remedy is expensive. A one day supply of juices is $60.00 plus shipping. So I definitely will not buy this for myself. However, I would consider doing something similar if I ever get into an unhealthy eating rut or need to quickly get rid of bloating after days of consuming salty foods. Also, I think eating more soups and liquid foods would help me manage my TMJ better. I’m glad I did it and survived to tell the tale.

Have you ever done a juice cleanse? Did it change you in any way (effects, mindset, habits)? Let me know!

Best,

Geraldine 

Green Roots Pizza! 

Highlights: Vegan, veggie-filled, whole-wheat, delicate flavors, mix of fresh and baked goodness

Kai and I finally made a vegan pizza together! We’ve been wanting to make one for a couple months now and got to it once his oven was fixed and I had a free-ish weekend. We just thought of vegetables that sounded delicious and a base that  could work to hold the ingredients together. This is what we used: 

Ingredients

• Whole wheat pizza dough 
• 2-3 beets 
• 1-2 parsnips 
• 1-2 avocados
• 3 vine-ripened tomatoes (pretty small ones) 
• yellow onion
• balsamic vinegar
• olive oil
• arugula
• salt & pepper 

Directions

1. Wash all vegetables. Cut the stems off of beets and parsnips. Slice half a yellow onion. 
2. Place parsnips in a microwave safe bowl. Add 1/4 cup of water. Microwave for 5 minutes.
3. Place beets in a microwave safe bowl. Add 1/4 cup of water. Microwave for 15 minutes. 
4. Meanwhile…stretch the pizza dough to cover a large baking pan.
5. Rub olive oil over the pizza dough. 
6. Sautee onions in olive oil and balsamic vinegar for 5-6 minutes.
7. Peel the skin off of parsnips and beets. Slice parsnips, beets, and tomatoes into thin pieces. 
8. Layer parsnips, beets, tomatoes, onions onto the pizza. Make sure to layer ingredients on top of each other. 
9. Season with salt and pepper. 
10. Bake pizza at your oven’s highest temperature (400+ F) for 20 minutes. 
11. Add arugula and avocados on top! 

Overall, I loved this pizza. It had such a good array of vegetables with flavors that did not overwhelm the subtle tastes of the beets, parsnips, avocado, and arugula. The onions added savory flavor. Also, the parsnips and olive oil made a good base to hold the ingredients to the dough. It kept the dough soft in the middle as well. This pizza is easy and fun to do with someone else! I was stretching the pizza dough (first time ever!) and Kai was working on the vegetables. Although he did question whether I make the process more efficient or if I should help out more…Anyhow! We’re think of ways to add plant-based protein to our pizza. Any ideas? Would garbanzo beans go well? We made a little date out of cooking dinner. We went to Whole Foods and I tried not to get too distracted by all the new food trends (like Kombucha and chia drinks!). Then, we worked on making the pizza. While waiting, he watched Star Trek while I was sketching his profile on my iPad. We ate together and I was just so satisfied with the healthy meal we made! Just wished we had more protein…

Try making a vegan pizza this weekend and tell me how it goes! 

Best,

Geraldine 

P.S. Vegan pizza sold at hipster bakeries like Arizmendi Bakery near my school, is so actually really unhealthy. They use refined white flour on the dough, bake the pizza until all the vegetables are wilted, and use a TON of oil. The slice literally drips of olive oil which is how they get it to taste good. You also won’t find a rich and colorful array of vegetables by eating out! 

Beans and Berries have the highest amounts of antioxidants per serving!

What are antioxidants? They are vitamins and minerals that protect cells from harmful molecules called radicals. There’s evidence that antioxidants fight against aging, and cancer when consumed in moderate amounts.

This is the reason I eat beans every day! After learning about these foods, I’m going to eat more red kidney beans instead of garbanzo beans which are both provided at my medical school’s cafeteria. I also have so many dried azuki beans in my pantry. They make a delicious and healthy red bean  pudding! Also, when going out for Mexican food, we can choose pinto beans over refried beans and black beans. Prunes are a better choice than raisins and add just the right amount of sweetness to breakfast grains.

Source: USDA, Journal of Agricultural and Food Chemistry June 9, 2004

Butternut Squash Zosui Soup! 

-vegan, veggie-filled, healthy comfort food 

My weekly routine includes searching up recipes for butternut squash because diced and cubed organic butternut squash is too tempting to pass while grocery shopping. I admit, sometimes I buy a bunch and don’t end up cooking it. Also, after having Japanese hot pot the other weekend, I fell in love with Zosui soup! It’s the rice soup broth soup served at the end of your meal. 

Honestly, I should be studying, preparing for small group tomorrow, and reading papers for my summer research project…but this was SO GOOD I had to take a break to share =) Okay…so I’ve taken a 2 hour break so far to cook, clean, photograph, and blog (and listen to Les Miserables soundtrack which I’m not liking so far…). So when I’m studying at home, I’m sitting most of the time. I find that getting up and cooking for an hour is a great break which allows you to stand, move, get creative, and be productive! 

So what you have all been waiting for…the recipe! It’s adapted from http://www.vegetariantimes.com/recipe/butternut-squash-edamame-zosui-with-ginger-150-green-onion-relish/ but I changed some ingredients and used a deep pan instead of a pressure cooker! 

Ingredients (4-6 servings):

Zosui (soup part)  

• 2 tsp sesame oil
• 2 leeks (light green and white stem, thinly sliced) 
• 16 oz pkg. diced  butternut squash 
• 2 cups cooked brown rice 
• 1 1/2 cup frozen shelled edamame
• 2 cups low-sodium vegetable broth
• 3 Tbs. Nori (seaweed & sesame topping) 
• 3 Tbs. white miso 

Relish (topping) 

• 1 Tbs. grapeseed oil
• 3 Tbs. minced fresh ginger
• 6 green onions chopped
• pepper to taste 

Directions

1. Heat sesame oil in deep pan or large pot over medium heat. 
2. Add the chopped leaks and cook until they are wilted (few minutes). 
3. Stir in the squash, rice, edamame, vegetable broth, Nori, and 2 1/4 cups of water. 
4. Cook soup over medium heat until the butternut squash is soft and easily pierced with a fork (~25 minutes).
5. Remember to stir every now and then so the rice doesn’t stick! 
6. When the squash is almost done, stir in the 3 Tbs. of white miso.
7. The relish: Heat grapeseed oil in a pan, add green onions, add minced ginger, and cook over medium heat for 2 minutes. The green onions should be bright green still and not too wilted.
8. Serve each bowl of Zosui with 1 Tbs of relish! 

Tips: When buying diced butternut squash, look for a package with bright orange pieces. Oftentimes the pre-cut squash are not that ripe and lack flavor. Grapeseed oil is used because it can withstand high heat. If you don’t have it, use canola oil.

I can’t decide if I want this for dinner or breakfast this week…

Okay everyone, please enjoy this recipe and I hope you make it soon! 

xoxo- Geri 

Soba Noodle Salad: Quick, One-pan Meal for Busy Weeks

When I’m studying for a test or aiming to meet a deadline, the last thing I want to worry about is what to eat. I’ve heard sad stories from my classmates, one of which subsisted on string cheese and M&Ms during the days before one of our first exams. Some rely on fast, but expensive meals during finals or midterms week. As for me, I need something that’s easy to clean up, packed with nutrients, and fast to make! That’s what makes this Soba Noodles recipe great for anytime you need to save time! It’s entirely plant-based, vegan, high in protein, and rich in vitamins.

Ingredients (4 servings):

• 1 pack of Soba Noodles (I like Hakubaku’s Organic Buckwheat Soba Noodles)
• 2 cups Carrots (shredded)
• 2 cups Red Cabbage
• 1 sliced red Bell Pepper
• 1 cup shelled Edamame beans
• 4 spring onions (sliced)
• 4 tablespoons crushed, roasted peanuts for garnish (optional) 
• Parsley for garnish

Dressing: Soy Chili Sauce

• ½ cup soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon chili powder 
• 1 tablespoon sugar (optional)
• 1 tablespoon fresh, grated ginger
• Juice of 1 lime

(adapted from http://www.saveur.com/article/Recipes/soy-chili-sauce)

Directions:

1. Submerse dry soba noodles in boiling water for 4 minutes. Then, rinse with cold water and drain well.
2. Toss chilled soba noodles with carrots, red cabbage, bell pepper, edamame beans, and onions.
3. In a separate bowl, combine the soy sauce, rice vinegar, chili powder, sugar, and ginger.
4. Top with lime juice, parsley, and peanuts.

 What’s great about this basic recipe is that it’s extremely modifiable. If you don’t like cold noodles, or the vegetables taste too raw, you can easily sautee the mixture in sesame oil. Also, the dressing can be whatever you’re craving! I’ve tried topping the dish with curry sauce, soba sauce, and sesame-ginger salad dressing so far. Not only are you getting a major dose of protein from buckwheat and edamame beans, but you’re getting a serious serving of vegetables as well. This meal will keep you energized and satisfied for lunch or dinner so you can stay strong and focused.

Send me your thoughts!

Geraldine  

My roommate and I using kettlebells for the first time! They’ve been popular for a long time (I just found an article from 2004 about their benefits). I liked them; definitely want to do more workouts using them! Do you use kettlebells? Can you share with me a workout? I need some ideas!

-Geraldine

P.S. The picture is blurry because I couldn’t stay perfectly still on one-leg! 

Update your Nike Training App! There’s new bonus workouts and rewards!

FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan  (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!).  My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class. 

The moves:

1. Kettlebell single leg clean and press: works you arms, legs, and balance
2. Quick feet on step: gets your heart rate up like your are sprinting 
3. 2 shuffles into 10 split jumps: awesome combination that works your inner thighs and butt 
4. Burpee with 2 feet lateral hops over step: If you go at a pace that’s challenging, you’ll feel the burn in your quads when you jump onto the step. At this point, my muscles are fatigued.
5. Crunch with alternating kickdowns: always need an abdominal exercise to round out the workout! You’re fully extending your arms and legs so your core really needs to work. 
6. Repeat 2 more times! 

Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!

~Geraldine 

Fall Breakfast on-the-go:

• 1/2 cup cooked quinoa
• 1/2 cup butternut squash
• 1 banana
• sliced almonds
• PB2 + cinnamon +almond milk dressing

Taken with Instagram