Not sure this recipe would go over well in Greece.

I don't watch FoodTV as often as I used to, but I do still enjoy the occasional Giada, Guy, and Ellie fix. (Yes, we're all on a first name basis.) A couple of months ago, I caught a few moments of Healthy Appetite with Ellie Krieger . I love her show because she's a nutritionist, and explains why her recipes are healthy for you. Maybe it's just me, but I love learning (for example) that red bell peppers have more Vitamin C than oranges! Plus, she has great recipes that are simple to make. The show I caught had a lighter version of traditional felafel: baked rather than fried! It was so simple to make, and went well with a Greek salad for a light meal (if you don't want to make sandwiches). Just plan ahead a little if you make them, as they take 40 minutes to bake.

Baked Felafel Sandwiches
Cook Time: 40 minutes
Yield: 4 servings

Ingredients
Felafel:
1 (15-ounce) can chickpeas (AKA garbanzo beans), preferably low-sodium, drained and rinsed
1/4 cup minced onion
2 cloves garlic, minced
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 cup cilantro leaves
1/4 cup parsley leaves
2 tablespoons olive oil

Tahini Sauce (you can buy pre-made or make your own with this recipe):
1/2 cup pure tahini paste (sesame paste) (available at Middle Eastern stores)
3 tablespoons lemon juice
3 to 4 tablespoons water, plus more if necessary

Salad:
1 cup chopped romaine lettuce
2 (4-ounce) tomatoes, seeded and chopped (about 1 cup)
1/2 medium cucumber, seeded, peeled and chopped (about 1 cup)
4 whole-wheat pita pocket breads, sliced open

Directions:
Preheat oven to 425 degrees F. Combine all felafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 felafel balls and brush with remaining tablespoon olive oil. Bake on a cookie sheet for 20 minutes, flip felafel balls and bake an additional 20 minutes, until felafel balls are crisp and browned.

Combine tahini, lemon juice and water and stir to incorporate, adding more water to achieve desired consistency. Reserve.

Toss together lettuce, tomatoes and cucumbers in a bowl. Warm pita breads for 2 minutes in oven. Fill each pita with 3/4 cup salad, 4 felafel balls and 1/4 cup tahini sauce.

Also, I love that Ellie (or her crew) lists the nutritional information on her website:
Per Serving: 1 serving = 1 pita bread, 3/4 salad, 4 felafel balls and 1/4 cup tahini sauce
Calories 550; Total Fat 26 g; (Sat Fat 3.5 g, Mono Fat 11 g, Poly Fat 9 g) ; Protein 19 g; Carb 68 g; Fiber 13 g; Cholesterol 0 mg; Sodium 705 mg. Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Niacin, Vitamin C, Folate, Vitamin K, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc Good source of: Riboflavin, Vitamin B6, Calcium

By the way, does anyone else miss Dave Leiberman's show as much as me? I miss his adorable self, and of course his inexpensive recipes and tips.

Quick Vegan Meal Options

Eating a vegan diet isn't as hard as many may think. Like anything else, it's important to find balance, and after a while eating vegan becomes second nature. A question I'm often asked is, "How do you find things to eat when you eat out?" Well, I don't eat out much. It's cheaper and safer for me to prepare my own meals. When I do eat out, though, I stick to the same restaurants that I know have vegan-friendly options.

Like everyone else, I sometimes have a very busy schedule. I don't always have time to prepare an intricate meal for breakfast, lunch, or dinner, depending on my schedule for the day. When I'm in a pinch, I have a couple of brands of food that I often rely on: Dr. McDougall's Right Foods and (my personal fave) Amy's Kitchen. Both brands are wholly vegetarian, and are also good options for people who are trying to lose weight by replacing one or two meals per day with lower-calorie foods.

Dr. McDougall's offers "Ramen Noodle-like" instant soups that are delicious, filling, and cheap! There are so many different kinds of meals, including Black Bean & Lime Soup, Split Pea with Barley Soup, and Tomato Basil Pasta Soup. Many are now offered as low-sodium options, as well. All you have to do is add hot water. Pick your favorite kind and give it a try!

Amy's offers such an array of food that I have to be careful not to ONLY eat Amy's. Don't get me wrong, it's healthy stuff. But it's important to eat fresh food, too, not just processed food (no matter how healthy the brand claims to be). The burritos are delish (and addictive!). Amy's even offers frozen breakfast items. You'll also find Amy's soups and stews in cans, pasta sauce, frozen organic (some vegan) pizzas, salsa, dessert, veggie burgers, and frozen meals that are perfect for lunch or dinner. Amy's is also all vegetarian, but the meals are so good that even non-vegetarians will like them.

Life is short; enjoy the ride.

Have you ever tried an indoor cycling (AKA Spinning) class? Do you know what Spinning is? It’s actually indoor cycling, usually in a group setting if you take a class, and is a great way to burn calories. Indoor cycling is a personal favorite of mine, and part of my regular cardio routine for many reasons:

• One: I don’t like to run, no matter how much I try to make myself do it, try to trick my brain into liking it, or try to convince myself how great of a runner I am. It’s just not for me. It’s important to choose an exercise you enjoy because you’re more apt to do that exercise, rather than make excuses. Thus, I choose cycling.
• Two: Along with elliptical machines and recumbent bikes, cycling is easier on the joints than running, especially your knees (as long as you keep proper form).
• Three: Cycling is not only a great cardio exercise that will burn tons of calories (up to 800 in an hour!), but also helps build lower body muscles (legs, lower back, abdomen), especially when heavier resistance and standing positions are incorporated into the workout.
• Four: Depending on where you ride your outdoor bike, indoor spinning is much safer than riding outdoors. No need to watch for cars or stay on a path. Also, you won’t have to skip your workout on rainy or extra hot days. That is, unless you’re a trooper and enjoy cycling in the rain or extreme heat.
• Five: It’s fun! Running on a treadmill or an hour on the elliptical is really boring to me (not true for everyone), but cycling allows me to change my form on the bike and target different muscle groups. I also enjoy creating my own music playlists, which helps me vary my speed, thus creating a balanced workout and safe heart rate levels. It helps to focus on keeping up with the beat of the music, which really mixes things up and helps longer periods of cardio seem shorter.

If you decide to take a group cycling class, it’s important to remember that everyone in the class is different. They all have different bodies and are all at different stages in their fitness routine. Your bike may be behind someone who has been cycling for 20 years, and is in prime physical shape or beside someone who keeps a slower pace due to an injury or personal preference. Your focus should be on you and only you. Be fair to yourself and don’t let your ego get in the way. If you try to keep up with or exercise like everyone else, you could seriously injure yourself or sell yourself short. Stay focused on your breathing and don’t pay attention to anyone else other than YOU.

Depending on my planned workout for the day, sometimes I prefer cycling on my own. To make the workout more fun and keep myself motivated, I make playlists for myself on my iPod (a mixed CD would work, too). For instance, if I want to spend an hour on the bike, I will pick 10-15 upbeat songs that equal an hour total, and move through the playlist. I’m mindful when I pick my playlist, such as adding a mellow song right after a really fast song, so I will have time to recover before the next fast song. This is a great option for those of you who may not always like the music selections of certain cycling instructors. Motivating music that you enjoy listening to is always a plus when you’re trying to make it through a tough routine.

To avoid injury, ensure that your bike is properly set up, and consult a group instructor or professional if you have ongoing or dormant injuries. Stand next to your bike, and make sure the seat is the same height as your hip bone. When on the seat, your knee should be slightly bent when your foot is at the bottom of the pedal. Your handlebar can be at the height that is most comfortable for you. If you have low back pain, it may be safer to adjust the handles to a higher position. Most importantly, enjoy the ride!

Mushrooms

Since I can remember, I've always been in love with mushrooms. I could literally eat them every day (and sometimes I do). Until a few years ago, I only liked mushrooms because of their taste and texture (and as a child to emulate Alice in Wonderland). Then I read some great news: mushrooms are full of vital nutrients that help us stay healthy. They provide natural antioxidants that are similar to the antioxidants found in tomatoes, zucchini, and carrots. Mushrooms also contain potassium (which helps control blood pressure, and also helps muscles and nerves function properly), and copper (helps produce red blood cells). Some varieties of mushrooms also contain phosphorus, which helps generate energy and is also essential for strong bones and teeth. On top of all of the above mentioned health benefits, mushrooms are also packed with Vitamin D and a few B Vitamins. Did you ever know?

I eat mushrooms in all kinds of ways, but my favorite may be just eating them raw or in a salad. If you've never cooked with mushrooms, you may find that they are a healthy option as a meat substitute (due to their hearty texture), if you're looking to cut back on some calories and fat.

Want to try cooking with mushrooms? This recipe is from the hilarious Skinny Bitch in the Kitch. (Disclaimer: If the title didn't give it away, this book is great, but has some crude language. Not for kids.)

Stuffed Mushrooms

Makes 20 mushrooms

Ingredients:

- 2 tablespoons refined coconut oil (olive oil would also work)

- 20 large (2 to 2 1/2 inches across) white mushrooms

- 1 red bell pepper, finely diced

- 1 shallot, finely diced

- 1/2 teaspoon dried oregano

- 6 tablespoons whole wheat seasoned or Italian bread crumbs (it may be healthier to make your own, rather than using store-bought)

- 6 tablespoons vegan Parmesan cheese (my fave is Vegan Gourmet mozzarella)

- 1/4 cup chopped fresh Italian parsley

- 1 teaspoon fine sea salt

- 1/2 teaspoon pepper

Preheat oven to 400 degrees F. Grease a large, rimmed baking sheet. Carefully pull the stems from the mushroom caps; set stems aside. Arrange the caps, stem sides down, on the prepared baking sheet and bake until they leak liquid, about 10 minutes. Remove from the oven and set aside. While the caps are baking, finely chop the stems.Heat the oil in a large skillet over medium-high. Add the stems and cook, stirring occasionally, until golden brown, 2 to 3 minutes. Add the bell pepper, shallot, and oregano and cook, stirring occasionally, until the bell pepper is tender about 3 minutes. Transfer the mixture to a medium bowl to cool slightly, then stir in the bread crumbs, cheese, parsley, salt, and pepper. Turn the mushroom caps over and spoon in the filling, pressing gently and slightly mounding it. Bake until the mushrooms are tender and the stuffing is browned, about 20 minutes.

P.S. If you haven't already heard, Tim Burton is directing a new "Alice in Wonderland" in 2010. Can't wait!

Fall days

There's nothing like crisp fall days, even in the rain. Everything seems cleaner in the rain. On mornings like these, nothing beats a hot cup of tea. I came across a brand of tea I've never tried before: Good Earth. I bought Cocoa Chai Tea, which is black tea. It's delicious, especially when mixed with a little almond milk.

For those of you who don't drink caffeine, white tea or rooibos tea may be a better option.

Russian Twist

My favorite abdominal/core workout is called the Russian Twist. This ab exercise targets your obliques, but your deep abs and your back muscles should be working together to support your spine while your ribcage rotates around your center. This is a tough exercise, but you can really feel it working, even after only one set.

• Sit in a V position, evenly on your sitting bones, with your knees bent and your heels about two feet from your seat.
• Lean slightly back without rounding your spine. It is really important, yet difficult for some, to keep your back straight. However, to do the exercise properly and keep from injuring yourself, keep your spine in line.
• Place your arms straight out in front of you. Your hands should be level with the bottom of your ribcage.
• Inhale your navel to your spine, and on the exhale twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right, repeating the same movement. This completes one set.
• Do two sets of 12.

To make this exercise more challenging, one could hold a medicine ball or low-weight dumbbell, with your elbows slightly bent. You could also try to keep your feet off of the ground, so you are balancing in a V-shape throughout the exercise. Conversely, if you have a compromised or injured low back, this exercise is not recommended for you. The bicycle crunch would be a great option to try instead.

My new blog

For the longest time I have followed many great blogs (i.e. www.kimberlywilson.com/blog, http://taza-and-husband.blogspot.com/), and recently decided it was time to create one of my own. My intentions for this blog are simple: to share with others information I've learned or found to be helpful in my own life, and also to communicate and build relationships with like-minded people who follow my blog and would like to connect.

Recently I found myself in a work-out slump. Sometimes the best way to get yourself back on track is to work out in a group setting, if for no other reason than to have people who will hold you accountable. So I signed up for a 6 week boot camp (www.maxmotivation.com). It was just what I needed to fall back into my daily fitness groove, and on the days that I didn't feel like pushing myself I kept muttering the same words in my mind: "Keep moving forward." When I didn't want to run the last quarter mile, or do that last set of 10 pushups, instead of quitting I just kept moving forward. If you want to meet your goals in life and better yourself, you can't grow stagnant. It's important to always keep moving forward. It's as simple as that.