Eat: Ginger Wasabi Tofu and Miso Salad

In honor of the lilac bloom, Spokane Hosts "Bloomsday," a 12 km (7.46 m) road race. Bloomsday is one of the largest road races in the world, accommodating 50,000 plus runners. Bloomsday 2012, is the 36th annual run. Today, I'm running Bloomsday for my 3rd time. I love Bloomsday! It is a riot. 

My goal is to run the entire race, no walking. I always get competitive with my self in race situation. My adrenalalin is already racing. I find it hard to eat before an event so my breakfast was light. After compition I'm always starved for protein. I've prepped my lunch and I am so motivated to come home and  enjoy a tasty ginger wasabi tofu salad! 

Wasabi Tofu & Glaze

 1/4 cup tamari (soy sauce) 

 1/4 cup minced fresh ginger 

 2 Tbsp. sesame oil 

 1/4 cup rice vinegar 

 1lb. extra-firm tofu, drained, and sliced into 1/2 inch thick slices 

 2 Tbsp. wasabi (japanese horseradish paste) 

 1/4 cup agave syrup

 2 Tbsp. shallots 

Preperations:

In a small bowl combine the: tamari, ginger, shallots, sesame oil and rice vinegar. 

Cut up the tofu into cutlets, and place them into a resealable container. Pour the marinade over the tofu, shake well and refrigerate for a few hours. 

Just before grilling, combine the agave syrup and the wasabi to create a tasty glaze. If the paste is too thick thin it with a dash of vinegar. 

Brush the glaze onto both sides of the tofu and grill until crisp/tender. 

Serve the Tofu with a spinach miso salad. 

 Miso Salad dressing 

1/4 cup rice wine vinegar

1 tbsp soy sauce

2 tbsp miso paste

2 tbsp ginger (Fresh)

1/2 tsp wasabi

1 tsp sesame oil 

2 tbsp olive oil

 salt and peper to taste

Prep:

In a small bowl mix all the ingredients above well. 

Salad 

2 cups spinach

2 cup mixed greens

1 cup red onion chopped

1 cucumber sliced

1 cup chopped celery

1 cup sliced radishes

2 carrots shredded

1 large bell pepper sliced 

Prep:

In a large bowl toss the salad. 

Add the tofu, and slowly pour in the dressing. Toss well. 

-enjoy!

Fit: Exercises to travel with

                     

I spend a fair amount of time in hotel rooms and on the go. The amenities at a given "destination" are never constant. There might be no gym; or there might be a janitorial closet with a single 1980's exercise bike, and a stretch mat; or there might  be a state of the art 24/7 fitness and health center. Due to the unpredictability of fitness accommodations, and my own compulsive need to fit in a workout, I have taken to transforming and manipulating the setting of my hotel room to become my own personal fitness oasis. 

Hotel rooms are often liberally decorated with lights and mirrors. These simple features are perfect for a personalized workout because the mirrors help you concentrate on proper alignment and technique. My fitness inspiration, Tracy Anderson always stresses the importance of alignment and technique; because an exercise done right will not only produce targeted results faster but will also help prevent injuries.

Hotel rooms are always equipped with exercise props in the form of a chair, water bottles, and pillows. Many hotels, now provide DVD players, free wifi, and concierge service. The concierge can direct you on a great run route, or help you find a near by yoga studio. While staying at the Surf And Sand Resort in Laguna Beach, I took full advantage of the resorts fitness center and concierge advice for my cardio, yet choose to do my strength and toning exercises in my room overlooking the ocean. It was fabulous- and oh so relaxing. 

Fitness is a lifestyle, not something you can pick-up or drop when ever you want. To see results, and to gain the benefits of a fitter life you need to work at least 15 minutes a day of physical activity into your life. This is an easy 20 minute low intenity workout, that targets the gluts and leg muscles.

The first part is a warm up and light cardio. You will not need any equipment.

The Second Part focuses in on toning the tush and leg muscles. You will need a chair for this routine. 

EAT: Artichoke Fries

From #yyc to #mia, is a long a way to go for a three day cruise. We docked in Miami early, and were off the boat by 8 am. Our flight home was scheduled for 6pm so we had a whole day to explore Miami and shop. The cruise was awesome, and somewhat over whelming. I kind of felt like I was stuck in a ridiculous over the top limo with all off the flashing neon lights and 24 hour refreshment stations. 

It was fun to have a holiday with my whole family. In Miami, we had lunch at Canyon Ranch. I have been dying to go to Canyon Ranch since I can remember. It sounds like heaven to me: healthy food, unlimited exercise classes, and spa treatments. 

We shared an order  of Artichoke Fries, and they were incredible. Artichokes are an amazing vegetable with multiple health benefits and a rich unique taste. 

Home Made Artichoke Fries: 

Ingredients: 1/2 pounds artichoke bottoms (fresh, frozen, or canned)

1/2 tsp lemon lest

1.2 tsp lemon juice

1/4 tsp sea salt

1/2 tsp black pepper

1 tbsp nutritional yeast

2 cloves minced garlic

2 tsp olive oil

Preheat the oven to 375. Place the artichoke bottoms in a steamer and steam for 5 minutes or until tender. Remove from heat and let cool enough to touch. Slice the artichoke bottoms into thin fry like strips. 

In a medium sized mixing bowl combine the lemon zest, lemon juice, salt, pepper, nutritional yeast, garlic and olive oil. I've also been adding a tsp of crushed red pepper for an extra little kick. Combine well.

 Place the artichokes into the mixing bowl with the seasoning and toss until the artichoke fries are well coated. Place the seasoned artichokes on a baking tray.

 For a true fry texture use a perforated baking sheet. Bake for 25- 30 minutes. 

* I have had difficulty finding frozen artichoke bottoms, and have used canned artichoke. They taste just as good.

-Enjoy!