A Dog Eat Dog Workout

I was writing this for Wednesday, but got sidetracked.  Hope you enjoy the humor...

Today was gorgeous outside!!!  I needed to get some miles in for my Lazy IronMan March, and I thought what better way than to take my faithful, furry companion Mocha out with me to enjoy the sun.  She walks beautifully on the treadmill downstaris, so I figured why not let her get some exercise with me outisde in the sun!

My favorite pic of Mocha-- a couple years ago with the kidlets!

We got one house up the street when my dog bolted after the neighbors cat-- obviously I wasn't holding the leash tight enough.  I hurried to retrieve the canine, apologized to the cat owner catching some rays and we continued.

Let me pause there for a minute.  Do you ever have that foreboding feeling, telling you to turn back, run away and for Pete's sake STOP!!! I mile into the walk I wished that feeling had come only one house away from home.

As we continue walking up the street some dogs behind a fence start barking.  Mocha pulled at the leash and whined and barked, begging to play.  Suddenly I hear a screen door slam shut...  "Drat," I think "A neighbor complaining about dog noise."  Nope.  A neighbor just let his dog out to join the ruckus.  A yellow lab shot across the street strait toward my dog-- and stopped 2 feet short.  I encouraged said lab to go back home, (Go away you dumb mutt), reprimanded my dog for trying to chase after said dog, and reached the top of the street without further harm.

Before I left the house I committed to 4 miles, and I was determined to succeed, come hell or high water.  Want to know what hell might entail?  Trying to walk peacefully in the sun with a dog determined to pull hard enough to dislocate your shoulder.  I channeled the Dog Whisperer-- calm, dominate energy. I remembered that my dog must practice discipline during exercise.  We practiced,  She pulled.   We stopped.  Corrected behavior and continued.  And Miraculously....

Two miles into the walk my dog relaxed.  She walked next to me smiling, wagging her tail.  Maybe this is what heaven is like.  Success!  Joy!  Peace! 
Things I learned:

• My dog thinks the grass next to the sidewalk is a free for all play zone.  She does better if we walk in the road next to the sidewalk facing on coming traffic.  She is walking in a smaller space and is more likely to be obedient and less distracted by the smells of other dogs on the grass.
• Having a dog pull you can really work the muscles in your back.  Be prepared for muscle stiffness.
• SUNSCREEN!  A four mile walk with a less obedient dog will take longer than a quick 4 mile run.  Use the sunscreen and plan accordingly.
• Walking a dog takes mental and physical determination-- But the pay out is Immense!

π Day Let Down

I was so excited this week to celebrate Pi (π) (3.14159....).  And not just because I love making and eating pie.  This year I was going to teach the kids in 1st and 3rd grade about pi, and why 3.14159 is such an awesome number.

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What did I do instead?
I pondered the circumference of the toilet bowl () and the volume of a throw up bowl (πr²h) and even evaluated the area of circular vomit splatter  ().


Stomach flu is not my best friend-- especially when it interferes with pie eating. (I saved a piece for when I feel up to eating it!)  Here's hoping your π day and your pie was fantastic!!!  

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Pie Day Count Down!!!

Do you celebrate it?  Pie Day?  3.14  Do you eat pie on March 14th at 1:59?  Yeah, I am a geek.  I love my pie and any excuse to make another is reason for celebration at my house!  And if I can throw in a touch of French cuisine into Pie Day, my world is complete.  Know what I'm talking about???

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QUICHE!!!  The ultimate Breakfast/Lunch/Dinner appropriate pie.  I will admit for years I struggled to make my quiche turn out right.  It was always too watery so I would bake it longer and it would end up chewy.  So not good eats!  I struggled until I found Julia.  Julia Child that is.  Today I will share her secrets and we can rejoice in quiche delishe (a play on words.  Did it make any sense?)  Julia's tips are found in From Julia Child's Kitchen.

Buy Julia's Book Here

Alright then.  Julia's secret:  no set measurement on the fluid to add to the eggs.  No two eggs are exactly the same size.  When we insist on adding exactly 1/2 cup fluid to an 3 eggs, the total volume will vary based on the size of the eggs used.  Which means discrepencies in how the quiche bakes.  To get around that problem, Julia suggest using 3 beaten eggs plus enough cream (or milk) to make 1 1/4 cups total.  Sounds simple enough right.  When I used her formula, my quiches immedietly turned out perfectly!!!  JULIA ROCKS!



I am going to share the "basic" quiche recipe.  I love a "Quiche Bleu"  filled with crispy bacon (1/2 cup), red onions (1/4 cup), blue cheese (1/4 cup), and a sprinkle of fresh tomatoes on the top.

Happy Baking!


Basic Quiche From Julia Child
3 large eggs, beaten in a measuring cup
1/4 tsp salt
pinch of nutmeg and pepper
about 1/2 cup cream-- enough to fill the measuring cup with eggs to 1 1/4 cup
1 cup Filling ingredients... bacon, ham, onions, cheese, veggies
1 8 or 9-inch prepared pie crust

Pre-heat the oven to 375.
Whip the eggs together.  Add salt, nutmeg, pepper and cream to make 1 1/4 cups fluid.  Toss desired filling in the pie crust.  Pour the liquid on top stopping 1/4 inch from the top of the pie crust.  Place quiche pan on a cookie sheet and bake for 30-35 minutes.  When the quiche has doubled in size and is nicely brown it is done.  Need to double check?  A skewer should come out clean.  If if has bits of custard on it bake another 3-4 minutes.

Empty Calories and Empty Days

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Junk food.  Admit it... You know you have it in the house, just like I do.  The stash of leftover candy you hide from the kids, to be enjoyed in the seclusion of your locked bedroom.  The greasy onion rings that call to you with their siren song, begging you to indulge.  You and I both know they are BAD FOR YOUR BODY!  We call them empty calories.  They are devoid of nutrition, health benefits and general goodness.    But we indulge nonetheless.  I can even go a whole morning (mid-day and sometimes even all day) without putting one healthy thing in my mouth!

I've been thinking my daily habits are a little like junk food munching.  I can be busy all day long and not put one really GOOD thing in my mind.  I feed my family, but not my soul.  I escape from my hectic world and retreat into my favorite tv or novel worlds.  And I still feel empty...  I have not given my mind and spirit what they need.  Real Nourishment!

Just food for thought today...  What do you do to nourish your mind and spirit?

Lazy Iron- Cycling Workout

How's the race going for you.  Have you logged many miles yet?  I am getting ready to tackle my first bike segment of the race.  In my basement.  Yeah it is still too cold for me (yes, I am wussy) to ride outside.  But frankly, riding indoors can be boring at best!  How do I overcome my desire to jump off the bike and run around screaming like a mad woman?  2 words....  Music & DRILLS

You are in charge of your own tunes, but here are some ideas to keep your body moving when your mind says "fugetaboutit!"

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Each of these ideas is an entire workout.  Break them up to add to your favorite rides...

Cadence Check Points:  Every 3 minutes (every time a song ends) check your cadence-- how many times one leg completes one revolution of pedaling.  Count how many times your right leg goes down for 15 seconds.  Shoot for 20 revolutions in 15 seconds (about 80 per minute).  Experienced cyclists have a RPM of 80 or higher on a flat course, inexperienced stay near 50.  Time flies when you are counting instead of thinking...

Spin-Ups:  After warming up, gently increase your cadence over 30 seconds.  When your rear begins to fly off the saddle, reduce your cadence and recover for a minute or two before your next spin up.  Complete 4-6 spin ups.  Be sure to spin easy at the end of the workout.

Isolated Leg Training:  This drill forces each leg to have smooth range of motion and beautiful form.  After warming up, pedal with one leg for 30 seconds, while the other leg rests.  (Technique moment... At the top of the pedal stroke, drive your knee and toes forward.  As your foot begins the downward motion, apply pressure to the pedal as if you were scraping mud off a shoe.  As your foot moves to the back of the pedal stroke, lift and unweight your foot and prepare to drive your knee forward again.  You want to constantly be delivering force to the wheel throughout your pedal stroke.)  After  completing one cycle with each leg, spin with both legs for one minute.  Accumulate 3-5 minutes of ILT per leg.  Spin Easy to finish the workout!

90's day:  Need some insane Cardio on the bike.  This is the workout for it.  Keep your Cadence at 90 + RPM for the entire session.  When you can't keep it at 90 RPM, rest for a minute then pick it back up.  This teaches your body to be comfortable at a higher revolution.  Enjoy it!  90 RPM is equal to 22 revolutions in 15 seconds.

Spring Salad Surprise

Why the surprise?  This is my favorite salad of all time and I haven't posted it yet!?!  How could I do this to you?  My kids BEG for this salad.  I love the dressing on any fruity salad.  I have cut the sugar down some from the original recipe-- Feel free to cut the sugar down some more if you like.  Here you go...

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Strawberry Spinach Salad
1/4 cup sliced almonds
1 1/2 cup sliced strawberries
1/2 cucumber, sliced
1/4 red onion, wedged
12 oz spinach
 Toss together.  Dress with a Lemon Poppy Seed dressing just before serving.

Lemon Poppy Seed Dressing
2 Tablespoons lemon juice
1/2 teaspoon lemon zest
1/4 cup sugar
1 Tablespoon oil
1 teaspoon poppy seeds

Whisk together until well combined.

Accepting What I Can Change-- My Power TO LOVE

Today I need a little therapy.  Life feels crazy, busy, stressful and my attitude is taking a nose dive.  So here is my confession...

"Hi, My name is Erica.  I am a control freak!"

Right now my kids are laughing hysterically.  Mom a control freak?  I NEVER KNEW!!!  (note their sarcasm)  Somehow I have convinced myself that if I work hard enough at                    it will                (fill in the blanks).   Somehow I think that results will be in proportion to the effort I make.

If I quiz my kids enough in spelling, they will become spelling champions, or at least not fail the test.  If I cook for hours to make a dinner, my family will show appreciation.  If I exercise my body hard enough and eat perfectly, I will look like Reese Witherspoon.

Reality check.  I can only control my actions and not how anybody (including my own BODY) responds to them.  I can control how I care for my children, not the skills they develop.  I can control how I cook for my family, not what they will eat.  I can only control how I care for my body, not how my body responds to that care.

I can do pushups and tricep dips all day long, but I can not compel my arms to be as toned as Michelle Obama's.  I can do 1000 crunches a day, but I can not force my stretched stomach skin to disappear.  I can live off 1200 calories a day, but I can not make my fingers longer and more slender.

Maybe my problem is judging, labeling and condemning myself and others-- Believing that it/they/I  SHOULD change.  Believing that I am powerful enough to change EVERYTHING through my effort.    Sounds like PRIDE.

And Pride's antithesis?  LOVE.  Not just any love... As a brilliant friend would say,

Love*without fine print

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Reality Check #2 ...
I can control how I LOVE my children, AND LOVE them with skills they develop or don't develop.  I can show my LOVE for my family by cooking, and LOVE them whether they eat or not.  I can only LOVE body.

I can LOVE pushups and tricep dips all day long, and love strength to do work with my arms.  I can LOVE my 1000 crunches a day, and LOVE the evidence of carrying 4 babes in utero.  I can LOVE my 1200 calories a day, AND LOVE the genetic heritage of short hands.
 
I can LOVE!