Visit The New Mind Over Booty

Happy 2011! Please visit Mind Over Booty in the new year by visiting the brand new website: www.mindoverbooty.com or click here. All the content is moving to the new site, and I sure hope you'll join me.

* Just a friendly reminder, if you use an RSS feed (like google reader), here is the new feed http://mindoverbooty.com/?feed=rss.

Happy Guest Posting and Site Renovating!

It's the almost a new year, and I'm checking a few last minute resolutions off the ol' list. The first of which is to network and guest post on another fitblog. Well, I had the pleasure of posting on the amazing fitblogger about my 2010, click here to read about how I learned to listen to my heart and confront my experience with abuse. 

Secondly, Mind Over Booty is undergoing some construction. After much deliberation about how to make my site better, I settled on self-hosting through wordpress. Some of you, I know, have completed this process. I hope to finalize the move this weekend, which means if you visit Mind Over Booty by typing in www.mindoverbooty.com you'll want to type in www.mindoverbooty.blogspot.com. The domain name may be down periodically and I want to make sure you can still get your M.O.B. fix in the dawn of 2011.   

Cheers to a happy and healthy 2011!

xoxo

Miss M

The Club No One Wants To Join

I am officially a member of the bad knees club.

As a physically active person, I thought bad knees happened from too much running - you can tell how much I love running. But, in fact, as the orthopedic specialist shared with me, it is due to hips. Now I know how to shake my hips, and I even enjoy a good pigeon pose in yoga. Apparently, that is not enough. When the doc asked me to stand on one foot and squat, well, I nearly fell over due to the diagonal line that my kneecap drew in thin air (it's supposed to go straight up and down).

I was scolded for not seeking help sooner and told not to go training for any triathlons anytime soon. The triathlon mandate felt harsh, as it was a new years resolution. In any event, my resolutions will have to focus elsewhere - like practicing all the exercises I'll learn in physical therapy for the next two months! I hope to share my knee pain management program with you all, if only to share the understanding that knee supports may not be the answer to your pain.

Here's how I knew my knee pain was bad enough to see a doctor:

1. Difficulty Lunging
Every time I lunge, it feels like my knee is pulling in two different directions. I focused on alignment and watched myself in the mirror, and still could only manage a few per leg without pain. I relish in muscle soreness due to healthy exertion, and I assure you this was pain.

Photo Credit

2. Noisy kNees
Your knees should not click, creek, pop or make any other noises reserved for construction sites. I found that at the peak of my machine weight lifting, particularly in regards to leg presses, my right knee would make a popping noise. Ouch. Again, I checked alignment, focussed on pushing through the whole foot and not just the toes - a common mistake - and yet, still snap crackle pop.

3. Wallet Remedies
Since I'm a conscious penny pincher and using my insurance makes me nervous -  it's the first time in my adult life that I've had decent insurance - I sought out other possible solutions. I didn't sink too much money into alternative management of knee pain, but I bought a brace and inserts for my gym shoes. Let me tell ya', braces are not the answer for all knee pain. In fact, the brace increased pressure on one of my knees. However, the shoe inserts, I do recommend, especially for the bunion and high arch-stricken, which brings me to...

4. Feet
Pay attention to them. I have a history of arch soreness after prolonged periods of time on my feet. This too can lead to knee pain and damage. When the doc picked on my pointy boots I thought Oh no he di'int! I thought I knew about shoes, but it seems my thrill for a pretty shoe may be a contributing factor to my knee pain. Also, think you just have bony feet? Think again, strange bump near the big toe? Probably a bunion, it's fairly common among females who like shoes...

Bunion-stricken shoe lover

Food To Please A Crowd - Eggplant Rolls

When I think Christmas, I think Italian! There are a few explanation for my way of thought - one of which would be the festive colors of herbs and sauces that give way to the Christmas season. The other, might be that there are a number of vegetarian options within this type of cuisine. And, they don't all include noodles. These eggplant rolls filled up the table nicely, right next to prime rib at Grant Park's parent's house (say that 5 times fast), and even some of the selective eaters tried a bite or two. That's a win in my book. More about the epic Christmas meals to come with a special guest-chef later in the week!

On another note, Mind Over Booty will be featuring a new series of posts: Food To Please A Crowd. The series will highlight healthy vegetarian dishes that are filling and exciting, even for the meat eaters around your table. When entertaining, consider hitting all the important food categories - fats, carbohydrates and protein - your guests will stay fuller longer and not even miss their usual diet.

Ingredients:

2 eggplants, thinly sliced (1 cm)

Olive oil

Salt

Tomato Sauce:

1 jar organic marinara

Olive oil

½ red onion

4 cloves garlic, chopped

Fresh basil, chopped

½ tsp. red pepper flakes

Stuffing:

3 c. whole wheat couscous, rice, quinoa

1 tsp. oregano

¼ c. walnuts, chopped

3 green onions, chopped

2 cloves garlic

2 Tbs. capers

Salt

Pepper

2 eggs

1 c. crumbled feta cheese

Topping:

¼ c. crumbled feta cheese

Fresh basil

¼ c. chopped walnuts

Directions:

1.       Preheat oven to 350 degrees Fahrenheit

2.       Slice eggplant and lightly sprinkle olive oil and both sides, as well as salt.

3.       Bake in the oven for about 30 minutes, flipping halfway between. Be careful not to burn eggplant, but do thoroughly cook.

4.       Cook couscous (or other grain) according to package directions.

5.       In a medium sauce pan, work on tomato sauce by sautéing onions in olive oil over medium heat for 5 minutes.

6.       Add the rest of tomato sauce ingredients, except for the sauce and cook for another 3 minutes.

7.       Pour marinara into sauce pan. Stir, cover and simmer for 20 minutes. (More time simmering won’t hurt).

8.       Once couscous is cooked, mix in all other filling ingredients.

9.       Lay out each eggplant strip and fill with a heaping spoonful of stuffing.

10.   Roll eggplant away from you and place into a greased 9 X 13 dish.

11.   Once eggplant rolls are all made, pour sauce over top.

12.   Crumble topping over dish and bake for 30 minutes at 350.

**Inspired by Green Kitchen Stories, a lovely husband/wife traveling cooking team. 

What To Do About Extra 'Nog?

Recently my lovely friend Brigette and I talked about our un-healthy eating habits. We agreed that when we slip, we tend to slip big and like to get it over with in a single day. During the average month, this way of thinking can be detrimental to a healthy diet. However, during the holiday season, saving up all your food pennies for a single day make sense. In case you still have some (soy) egg nog laying around and are nearly over this seasonal delight. A satisfying and waist-line friendly pancake recipe shall be yours to create! These are fluffy and received high marks from Grant Park. You can customize syrup by whisking together maple syrup, egg nog and spoonful of yogurt.

Wishing all my booties a very happy holiday season.

xoxo
M

Ingredients:

1 c. whole wheat flour
2 tsp. aluminun-free baking powder
1 Tbs. sugar/syrup
1 vegan egg or 2 egg whites
1/2 tsp. vanilla
1/2 tsp. nutmeg
1 c. (soy egg nog)

Directions:

1. Combine all ingredients in a bowl with a whisk. Batter should be thick.

2. Heat pan over medium heat.

3. Using a 1/4 cup, drop batter. Cook on first side until bubbles pop.

4. Cook on second side for a minute or two.

5. Serve with customizable syrup. For one idea check here.

When 2 Cuisines Become 1 - Mexican Lasagna

Don't judge too harshly - my artistry is suffering at the hands of my illness. Yes, it is true, I am under the weather with a serious cold. I'm hoping it's just a cold. Fingers crossed.

The running nose leads me to making crazy things in my kitchen, like Mexican Lasagna! Taking two of my favorite cuisines and making them one, like the Spice Girls sung about. I know that's what you thought when you read the title of this post. Any intelligent comments have gone by the wayside for the day, I hope you all are feeling healthy as we slide into the holiday weekend. And if you're feeling a little torn between two favorites - maybe make them one?

Ingredients:

1 c. non-dairy OR skim milk

3/4 c. reduced fat Mexican cheese blend

1 Tbs. whole wheat flour

1 can black beans, rinsed

1 jar salsa (make sure you recognize all the ingredients)

½ Tbs. olive oil

1 sm. green pepper

1 med. onion

1 organic celery stalk

3 tomatoes, chopped

½ tsp. cumin

1 tsp. chili powder

Dash of salt

12 – 6 inch corn tortillas (ingredients should be corn, water, lime)

Directions:

1.       Preheat oven to 350 degrees Fahrenheit.

2.       Chop veggies, sauté onion in olive oil for about 3 minutes.

3.       Add green pepper and celery to pan along with spices. Saute for a few more minutes.

4.       Pour drained and rinsed black beans and chopped tomatoes into pan. Stir allow to cook through on low/med heat.

5.       In a separate small saucepan, heat milk on med.

6.       Once sides bubble, stir milk and take about ¼ to pour into a separate small bowl.

7.       In the small bowl mix whole wheat flour until most of the lumps are removed.

8.       Pour milky flour back into sauce pan. Allow to simmer and stir.

9.       Measure ½ c. of cheese and stir into saucepan. Turn heat off once melted.

There may or may not be flour stuck on that fork - pls ignore!

10.   In a 9 x 13 pyrex, pour a thin layer of salsa.

11.   Place 4 tortillas on the bottom.

12.   Spread half of veggie mixture over top.

13.   Spread half of cheesy mixture over the veggies.

14.   Spread a small layer of salsa.

15.   Repeat steps 10-13.

16.   Put another layer of tortillas on top and cover with a little salsa and remaining cheese.

17.   Cover dish with foil and bake 20 minutes.

18.   Remove foil and back an additional 15 minutes.

19.   Take mexi lasagna out of oven and let rest for a few minutes before serving.

Indulge: Peppermint Cookies n' Cream Cupcakes

Let me just start by saying. This is not the healthiest recipe. However, it is better than purchasing cupcakes from a grocery store, or even some bake shops that uses shortening and fillers. If you are going to indulge in a holiday treat, these peppermint cookies n' cream cupcakes are certainly worthy. And, they happen to make great cake truffles...if for some reason your first batch doesn't come out right. 

Ordinarily I don't bake or cook with white flours. That said, the cake flour in this recipe truly improves the light-as-air feel to the cupcake, which I find essential to a good cookies n' cream flavor. Cream cheese frosting happens to be my favorite, as I somehow justify that low fat cream cheese is much healthier than butter - which it is in moderated quantities. So, folks, moderate yourself when making this frosting. You won't want to, but your belly will thank you later. 

Ingredients:

Cupcakes:

24 Oreos

3 c. cake flour, sifted
1 tsp. baking powder
1/4 tsp. salt
8 tbsp. unsalted butter, at room temperature
1 1/2 c. sugar
3 large egg whites (or egg substitute)
1 ½ tsp. peppermint extract
1 cup non-dairy milk (such as unsweetened almond milk)
10 Oreos roughly chopped in large chunks

Peppermint Frosting:
8 oz. low fat cream cheese, at room temperature
4 tbsp. unsalted butter, at room temperature
1 tsp. peppermint extract

¼ tsp. vanilla extract
2 1/2 cups confectioners’ sugar

For decoration:
Oreo cookie halves
crushed candy canes

 

Directions:

1.       Preheat oven to 350 degrees Fahrenheit.

2.       Place cupcake foils into cupcake pan and 1 Oreo into the bottom of each.

3.       Mix cake flour, baking powder and salt in a small bowl. Set aside.

4.       Cream butter and sugar in a large bowl, whipping about 2-3 minutes.

5.       Add one egg white at a time to large bowl. Whipping for 30 seconds after each addition.

6.       Measure peppermint extract and combine in large bowl.

7.       Gradually add flour mixture and milk to large bowl until all ingredients are combined. Batter should resemble a pancake batter in thickness.

8.       With a spatula, stir in Oreo pieces gently.

9.       Add about ¼ c. of batter to each cupcake foil and place in oven.

10.   Bake for 20 minutes, rotating the pan halfway through.

11.   Remove from oven and allow to cool completely before frosting and decorating.

Further Cookies N' Cream inspiration can be found here.