Cauliflower Breadstick - Gluten-free

Ingredients:
•1 large head of cauliflower
•2 large eggs, lightly beaten
•1 Tablespoon garlic powder or 2-3 cloves mince garlic, or to taste (I recommend the dry one.)
•1 Tablespoon onion flakes/powder or chopped onion to taste (I recommend the dry one.)
•1 cup of grated raw cheese (optional, or any kinds of cheese you like if you have no food restriction)
•chopped or dry oregano to taste (optional)
•chopped or dry basil to taste (optional) - I wish I had this in hand when I made it. I love basil.
•salt & pepper to taste

Directions:
•Preheat oven to 450 degrees.
•Make cauliflower rice, either you mince first then cook or vice versa. Cook it however you'd like (microwave or steam)
•In a mixing bowl, stir together cauliflower, eggs, and seasonings, except cheese and basil.
•Lightly grease a baking pan with any oil you choose.
•Thinly spread the mixture on to the pan.
•Sprinkle cheese and basil on top if you opt the ingredients
•Bake at 450 degrees for about half an hour or until it's golden crisp. It depends on the moisture content and how big your cauliflower head is. It may take as soon as 20 minutes. Mine took 40 minutes this time
•Enjoy while it's hot because it will become slightly mushy when it cools down.

Week 1

* The most important thing in exercising is "FORM." Have a good form and correct pose. Don't focus on how fast, how many time, how heavy, or how long you do. Listen to your body. Stop or slow down if you need to. *

Enjoy!

Day 1 – Any light activities 10 minutes, stretch at least 10 minutes

Day 2 – Morning stretch 5-10 minutes, Start easy cardio exercise (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do yoga before bed.

Day 3- same as day 2 add dumbbell bicep curls 3 sets of 6-10 depending on your goals, or push-ups 3 sets of 6 (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do
yoga before bed.

Day 4 – same as day 2 adding shoulder presses 3 sets of 6-10 and triceps extension 3 sets of 6-10 or triceps push-ups (same as traditional push-up but keep your elbows next to you body) 3 sets of 6 (don't forget to warm up before and cool down & Stretch after), if have time stretch 5 minutes or do yoga before bed.

Day 5 – same as day 2 add squat 3 sets of 15 and alternate lunges 3 set of 20 (don't forget to warm up before and cool down & Stretch after)

Day 6 –  Morning stretch 5-10 minutes, do exercise and ab workout about at least 20 minutes**, if have time stretch 5 minutes or do yoga before bed

Day 7 – same as day 1, add yoga for 10 minutes

My Favorite two channels to search for clips are FitnessBlender and PopSugar.

These are sample videos, you can search to find your preference na ka

Warm up videos:

- http://www.fitnessblender.com/v/workout-detail/Warm-Up-Workout-Routine-Cardio-Warm-Up-Exercises/f6/

- http://www.fitnessblender.com/v/workout-detail/Quick-Total-Body-Cardio-Warm-Up/ff/

Cardio 10-minute videos:

Maybe like this... http://www.fitnessblender.com/v/workout-detail/Easy-on-the-Knees-Kickboxing-Blend-Low-Impact-Cardio/bh/

When I start 9 months ago, I use this one for a while... http://www.youtube.com/watch?v=PWEdJRRndkQ&list=PLGAvqMLUKZFQAJ4czHF2fehEudnGbQS61

http://www.fitnessblender.com/v/workout-detail/Low-Impact-Cardio-and-Toning-Workout-for-Beginners/eh/

** Longer exercise:

http://www.youtube.com/watch?v=YaJryQEsT94

http://www.youtube.com/watch?v=AoZsTarI9uA

Cool down & Stretching Videos:

http://www.youtube.com/watch?v=y3rJ5AzoQzk

http://www.youtube.com/watch?v=P8DOZRtIIEQ

http://www.youtube.com/watch?v=iN3sHkni1gI

http://www.youtube.com/watch?v=FAKaKgmn76E

Ab workout:

http://www.youtube.com/watch?v=9mq2IOAEQwk

http://www.youtube.com/watch?v=_RoUAk-O8rc&list=PLGAvqMLUKZFQAJ4czHF2fehEudnGbQS61

http://www.youtube.com/watch?v=1919eTCoESo

Yoga:

http://www.youtube.com/watch?v=fxsQr7YOq7o

http://www.youtube.com/watch?v=m7UZv9zt1b4

http://www.youtube.com/watch?v=jkkxMVDogBM

http://www.youtube.com/watch?v=bk71G6dXemc

triceps extension

 picture source: menshealth.co.uk/

Tricep push-up:  http://www.youtube.com/watch?v=E8vGGwzInfQ

For push-up, bicep curls, lunges, and squats, see here: http://blogs.villagegreen.com/blog/2013/06/27/10-basic-at-home-moves-to-tone-your-entire-body/

... more on squat: http://www.youtube.com/watch?v=aPYCiuiB4PA

This is easy start for my friends only ...referred to this post https://www.facebook.com/groups/goodcleanwholesomefunliving/permalink/284419711713260/?stream_ref=3

Red and White Crunchies with citrusy dressing

This salad was inspired from my friend's page "Healthy Living by Bud" post on facebook. She had the beet root salad at the restaurant with some apple, pecans,  and crumbled feta cheese. So I want to make it some day though I don't eat pasturized cheese and I don't have pecans in hand.

I have been getting a lot of parsnips from "beachgreens" so I decided to add them in. I quickly steamed them because I read somewhere that cooked parsnip is better than raw. But I think raw would taste better. I just had them with my kale salad yesyerday.

This is so quick to make and serves about 2 portions

Ingredients:

1 1/2 apples (I had to give half to my daughter who came by and asked for it)
1/2 jicama (มันแกว)
2-4 parsnips
1 beet root

Dressing: 1 medium orange and a wedge of lemon or to taste (This time I used 1/2 lime that we grow.)



Directions:

Peel, cut, and slice them all in french-fries stick shape.  Put them in a bowl. Squeeze orange and lemon in and mix it well. Enjoy!

Composting

"Hey Hay Compost Today!"

I read my wonderful trainer's blog today (http://recreationfitness.com/black-gold/4197/) and reminded me that I want to write about composting to encourage people to do more especially reducing the plentiful amount of trash we face these days. Consequently, what you got is not superior dirt but also good feeling for a little thing you can do.

Don't feel intimidate. A lot of people ask us whether it's smelly. "No," if you balance your brown(dry) and green(wet) waste.



We want to show you how simple it is because in our case we don't even have yards and space. If you've ever visit us, you know we have only potted plants on the deck. So we adapt to our way of living. It can be done! There are times that our bin is not balanced (and we'll know from some fruit flies and a little smell..) that is because we don't have brown substance, like enough dry leaves or grass, our main brown are shredded paper and dryer lints. Sometimes we need to get brown supplies from other properties :-)



... But we're doing it and it's been a year. You can Google it how because it's easy but I'd like to show these pictures because I'd like to show you that it can done with our living constraints.

By the way, the title is from my oldest daughter's science project last year, which was selected to the district exhibition. She was inspired to care about environment.

Love~

 

Got Rainbow Chard?

R A I N B O W    C H A R D

I have been getting rainbow chard from my produce box subscription so I have to come up with a variety of how I prepare them, especially to lure my kids... and this is how I roll...















Rainbow Chard Rolls - paleo or vegan options, topped with tomato sauce

Rainbow Chard Smoothies

2 cups of chopped rainbow chard, loose
1 cup of coconut water
4-5 ice cubes
1 banana
1 avocado or 1 mango
Chia seed - optional
This time I don't have mango, so I tried avocado. Avocado is creamier and less sweet. I tried mango, it's a sweeter than... and has a tropical twist in it. I like them both.



Sautéed Rainbow Chard with garlic, shallot, and toasted raw cashews

Noodle Soup with Rainbow Chard
With typical Asian rice noodle soup dishes, we usually put flash boiled greens like ong choy (water spinach), Chinese broccoli (which taste very close to rainbow chard), baby bok choy, pak choi (Chinese flowering cabbage), etc... Rainbow chard works well with this.

Cleaning-out Refrigerator Soup with Rainbow Chard

Dark Chocolate Pomegranate [Vegan, Paleo/Primal options]

I don't like sweet but once in a while I can be perked up by a piece of treat. Since this is a sweet Valentine's month, I make more treats than usual, just for my kids to have ahealthy ones.

My husband likes these berry or pomegranate covered dark choc. The packaged ones often come with a lot of additives such as MILK FAT, SOY LECITHIN, ARITIFICIAL VANILLA FLAVOR, CORN SYRUP, MALTODEXTRIN, CANOLA OIL, SODIUM BICARBONATE, SODIUM CITRATE, etc.. 

So here's the easy homemade and it tastes MUCH MUCH better because when you chew it, you pop the juicy, sweet, and tangy fresh pomegranate! 

Ingredients 
1 pomegranate (about 150 gram/5 Oz.)
1 Tablespoon of expeller-pressed coconut oil
1 pack of 100 gram/3.5 Oz. dark chocolate ...
I use TJ's brand**. It contain no additives or use popular brand Enjoy Life. If you want to do homemade to avoid cane sugar or can't find a good store-bought one you can use the following ingredients:

• 1/2 cup of unsweetened cocoa powder
• 1/4 cup of melted coconut oil
• 1 Tablespoon of raw honey or sweetener of choice, more if you like it sweeter (taste it). 

Instructions

1. After open and remove pomegranate seeds from the fruit, put in little cups. Put aside a little bit to put on the top later.

2. Melt coconut oil and chocolate in the sauce pan on very low heat (or put together the homemade ingredients, mix and melt them in the pan).

3. Spoon the melted chocolate on to the cups. Chocolate will spread and cover most of the pomegranate.

4. Put the rest of the seeds on top of each cup and make sure they stick on.

5. Let it cool in the fridge. When it's all harden, enjoy it. Don't be addicted to it.

....................................................................................................................................................................
**
Most of dark chocolate bars may contain other additives, commonly emulsifier/soy lecithin and other artificial substances. I like this one.
 

Strawberry Milkshake Fudge Ice-cream [paleo, primal, vegan, raw, dairy-free]

I was looking for healthy Valentine's treat and came across this recipe of wallflower girl. It's so delish!
I have only a few heart baking cups. But if you have heart-shaped ice cube tray (like original recipe), you can make a lot of hearts and it would be nice for valentine's.... but i would say, this is good treat any occasions. It was a hit, even my husband who does not care much for strawberries.

Ingredients
8-10 large strawberries, hulled

6-8 Tablespoon raw maple syrup or sweetener of choice, adjust it depending on the taste of your strawberries. This time I put only 5 Tbsp, and it's fine and my strawberries not even very sweet since it's not in season yet. I like less sweet. You can taste the mix at the end and adjust it. [Warning!!! It's yum and adicted, not even when frozen!]

1 Tablespoon vanilla extract
8 Tablespoon melted coconut oil, if you don't like strong smell, opt for expeller-cold pressed instead of extra virgin.
1 cup raw cashew meal
2 Tablespoon raw coconut flour

Instructions
- In a high powered blender, create  a strawberries to puree.
- Mix in the maple syrup and vanilla extract.
- Pour in the melted coconut oil and cashew meal and blend until a smooth like milkshake mixture.
- Add the coconut flour and blend again until the mixture blend thoroughly.
- Taste and adjust sweetness, if desired.
- Spoon the mixture into an  ice-cube trays, silicone baking cups or molds, or chocolate molds.
- Let it set in the freezer until it become hardened.
- Pop out of the molds and enjoy!

Adapted from: http://wallflowergirl.co.uk/strawberry-milkshake-fudge/