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Monthly Archives: February 2017

Got Beans?

Got beans?

Then you’ve got the makings of a great easy breezy meal! There are SO many different quick and easy dishes that have beans as the major ingredient and I’m going to start posting some of my favorites – but first, let’s talk a little about how good are beans?  Let me count the ways:

  • They’re high in protein, vitamins and minerals.
  • They’re a great substitute for meat in almost any dish.
  • They are great for travel – most cans of beans will probably still be edible 100 years from now, don’t need any refrigeration, and some have an easy-opening tab on them.
  • They’re versatile – most beans can be swapped out for their kissin’ cousins in recipes.
  • They’re easily mashed since they’re small and soft, which makes them great for dips and sandwich, wrap and taco fillings.
  • They’re cheap.
  • They’re available everywhere! Have you ever been in a grocery store in any state or country anywhere that didn’t have them? I thought not.
  • There are probably more great things about them, but let me just cut to the chase and give you the dang recipe for today!

For each 2 or 3 sandwiches you will need:

The basics:

  • 1 can of chickpeas or kidney, pinto or navy beans
  • A couple Tablespoons of vegan mayo or to taste. Homemade mayo is your healthiest option (and I’ll be posting a recipe or two for it) but Tofutti’s Vegannaise or Just Mayo (easy to find now and may also be available in sriracha and other flavors) are both great storebought versions if you’re not trying to leave oil altogether out of your diet
  • Some nice whole grain bread – toasted or plain, or a wrap

Nice to have 1 or more of these:

  • A couple Tablespoons of some sort of onion – green, white, red, or yellow, shallots, etc. – wow I suddenly realize how many colors onions come in!)
  • Another vegetable such as shredded or diced carrots or celery, and
  • Some kind of seasoning – salt and pepper, garlic pepper seasoning, curry powder, sriracha, hot sauce, etc.

Let me know what your favorite sandwich combos are! Just use the “contact me” form.

Music – Your New Personal Trainer

As a former fulltime tropical musician (sorry but this seems to be a good opportunity to throw in a shameless plug for the band I’m in with a bunch of fun and talented members – the Tsunami Wave Riders – www.tsunamiwaveriders.com – and please download some of our music for free on our site!)  I really love music, and I’ve discovered that the great majority of people do too.  And I’m a huge believer in using music to help you get motivated to exercise, and also to help you get relaxed when you’re anxious or stressed. I have a few tips of my own for you, and  I’ve also been surprised at just how many different ways they’ve discovered that music can help your health, and I can’t wait to tell you about all of them so that you can start getting your full daily dose of music!

Since almost everyone struggles with maintaining your motivation to exercise, let’s talk about how music can help you.  Did you ever not feel like exercising at all, but then you put on your headphones and things didn’t seem that bad?  If you don’t have an exercise playlist, I highly recommend creating one – how about a couple different ones for the different types of sports or activities you do? It’s helpful to customize it according to the normal length of your workout and include warmup and cooldown types of songs, and you can also add new songs in every now and then to keep it fresh. Sometimes – I hate to admit this – but I’ve gone to a park to walk and then discovered I left my headphones at home, so then I went to get coffee – or did something else – til I had the chance to go back home and get them. Did I ever make it back to the park on those days? Nope, never that I can recall!  So now I’ve finally gotten a little wiser to my procrastinating ways so that 1) always have a spare set of earbuds – even if they’re just from the dollar store – stashed somewhere, and 2) when exercising at the park or a gym, I try to always put my earbuds back in my purse immediately after my workout, and I bought a sunglasses case from the dollar store just for this purpose, which I’ve attached to my purse so that it can never escape.

Hope these tips and the others we’ll be talking about in days to come will help you exercise a little more often and get all the amazing benefits out of both music and exercise –  and I’d love to hear all of your great ideas as well – including workout song ideas too!