ON THE FLIP SIDE OF FOOD: P90X

Posted in Fitness, General by sallybr

When I married Phil, an avid runner, I started running too, and I got hooked on it. Back in 2006 we both ran a marathon (my first, his second). I felt like a million bucks and I hoped to do it again and again… and again. But, my left knee had a different opinion, and after a few fights with it I had to accept that my days of long distance running were over. What a bummer.

Sometimes, though, one door closes and another opens. While struggling with my running blues, I heard a grad student in our lab talking about this ultra-fitness program called P90X. I though it could be something fun to try for a change. Two years and 3 months later its become my main weapon to keep in shape, and to be able to enjoy all the food I like to cook, particularly the breads. 😉 So, if you’ve seen and wondered about the infomercials of Beachbody.com featuring Tony Horton, the guru behind P90X (Power-90 days-Extreme), I invite you to join me for a virtual walk through the system.

First of all, is the system appropriate for anyone?
I’ll say upfront that P90X is not suited for those who haven’t exercised in a long time. From my experience, to go for it you should be able to jog for 20 minutes, to be capable of at least 20 sit-ups, and to reach the average number of push-ups for your age and gender (consult this table for the general idea). It will also help to have some flexibility, but it’s not essential. I had none to speak of when I started.

P90X comes as 13 DVDs, a couple of booklets describing the full nutrition program, and a transcript of each video. The exercises progress through Phases I, II, and III, each lasting 4 weeks. They differ in the nutrition aspect, and also the exercises. I’ll review the exercises of Phase I, which covers the basics; phase 2 involves heavier weight training and more complex push-ups and pull-ups. If you are interested then the first thing you must decide is which of the three programs to follow. I went with the “Classic”, geared for people who are not necessarily looking to lose weight, only get stronger. Alternatives are the “Lean” routine (less emphasis on weight training), and “Doubles” (with two exercise sessions daily). Doubles is obviously for those endowed with supernatural powers.

DAY ONE: CHEST AND BACK
(58 minutes + 15 min Ab-Ripper)
This is a great routine: a balanced mixture of push-ups, pull-ups and exercises with weights. A pull-up bar is not essential, you can use elastic bands instead, but I tell you that nothing beats pulling up the whole weight of your body, so consider investing in a bar as you improve your fitness level. Women can do pull-ups by pushing off the back of a chair with one foot to help support the body until they (I mean… we!) develop enough strength to do a few without.

“Don’t say “I cannot do pull-ups…”
say “I presently struggle with“
(Tony Horton, in Chest and Back)

You’ll be doing several styles of push-ups, including diamonds (my personal favorite!), and dive-bombers (hard but fun). In between them you go to the pull-up bar and do what you can, using different grips, which targets different muscles on your back, shoulders and arms (chin-ups, wide front pull-ups, closed-grip pull-ups). When the 58 minutes are over the DVD takes you straight to the abdominal routine, Ab-Ripper X (discussed at the end of my review).

DAY TWO: PLYOMETRICS
Plyometrics is jump training. This workout took me by surprise, because as a runner I thought that any other aerobic exercise would be cake. Instead, some of the moves (jumping knee-tucks, guitar jumps, just to name a couple) left me begging for mercy. The exercises are grouped in sets of 4; the first three you do for 30 seconds, the fourth exercise is one-minute long. Each sequence of 4 exercises is repeated once right away, then comes a little break to collect your lungs from the floor, and a new 4-move routine starts, for a total of 5 different sets.

You can do ANYTHING for 30 seconds, right?
(Tony Horton, in Plyometrics)

Children jump all the time as they play, but as we get older, we stop jumping. We might walk fast, jog, even run, but jumping is one activity that disappears from our repertoire. With plyometrics, you slowly bring that skill back, and your level of fitness will increase quite a bit from doing it. Plyo is quite a strenuous routine for the back, knees, and ankles, so if you have back or leg problems, then consider modifying all the moves to a lower impact version, demonstrated in the video by the beautiful Pam. A great review of all exercises in plyometrics can be found here.

DAY 3: SHOULDERS, BICEPS, TRICEPS
(59 minutes + 15 min Ab-Ripper)
This is the easiest of all the series. My advice for the ladies: don’t be afraid of using a heavy weight. Women are in no risk of bulking up, we don’t have enough testosterone to turn into a She-Hulk. Get a weight that makes the 3 last repetitions really hard to complete. And once you get comfortable with those dumbells, move to heavier ones.

The exercises are varied, fun, and challenging if you use the right weight. At the end of this routine, you move to Ab-Ripper, for 15 minutes of final bliss… 😉

DAY 4: YOGA
(1 h 32 min)
P90X yoga kicked my butt, shoved my face in the mud and made me feel miserable. I vividly remember the beginning, when I had to stop and just stare at the screen, shaking my head in disbelief that those people could bring their bodies into those positions and hold them for 30 seconds or longer. I had little flexibility, and not enough core strength and balance to face any of the moves after the 30 minute mark. I intensely hated it. Hard to believe it became one of my favorites!

This is not a competition: do your best, and forget the rest!
(Tony Horton, in YogaX)

If you are into “real yoga,” you may not like the P90 version of it, because Tony takes a few liberties with the concept. I do it for the physical challenge, and I don’t let the absence of meditation and relaxation components bother me. It helped me tremendously in overall strength, flexibility, and balance.

DAY 5: LEGS AND BACK
(52 min + 15 min Ab-Ripper)
Three words: Not for sissies. 😉 Tony brings back the pull-ups, and you’ll do four different kinds, together with many hard exercises for the legs: lunges, balance lunges, “sneaky lunges” (performed on the tip of your toes for what seems to last an eternity), wall sits (regular and the cruel single-legged variation), and a few aerobic moves similar to those from plyometrics. Next day you won’t be able to take Mr. Horton off your mind. His words will still be burning your ears, but not nearly as much as the burning in your leg muscles, I’m afraid…

As if that wasn’t enough, Ab-Ripper closes the deal. When I do this complete routine I start with the Ab-Ripper because it’s just too hard to do it following Legs & Back. Keep that in mind, maybe this small adaptation will help you out too.

DAY 6: KENPO
(58 min)
Kenpo is kickboxing. The more I did it, the more I liked it! Apart from a long warm up that I skip without even feeling guilty, I love everything about it. Kenpo starts with simple moves involving the upper body, four different kinds of hits, performed 25 times with each arm, but the whole body is engaged at some level, as you are supposed to hit with your hips too. Next come the kicks, in several directions and speeds, and other moves mixing upper and lower body. When you do Kenpo with enthusiasm – and it’s hard not to, with the music to pump you up – you’ll experience a full body workout that is fun, intense, and will leave you pleasantly sore next day.

No rest with Kenpo. The five sets of moves are separated by a “break” that is anything but: you’ll jog in place, jump rope, and do jumping jacks to loosen up before the next group of exercises.

AB-RIPPER X
(15 minutes)
I don’t have enough adjectives to praise this one! I am addicted to the Ab-ripper, having tried many ab-programs before. In my opinion, no other routine is equally effective. Tony planned 11 exercises, each performed 25 times, that hit the muscles from different angles, for a fantastic mid-waist workout that will also target your legs.

Hit the pause button if you need it, stick with us if you can….
(Tony Horton, Ab-ripper)

Since during the program you will be facing the Ab-ripper at the end of other series, it will never be easy, but if you do it barefoot, it’s a little less gruesome. Sorry, Tony… I still do my best each time, but my best comes easier without shoes! 😉

A ZEN APPROACH TO P90X
It is easy to start the program obsessing about wrapping it up in 90 days, a task that is not easy, both physically and mentally. The way I see it now, after doing it for more than 2 years, P90X can be your exercise of choice in the long run. By following the routines in a more relaxed pace you can get all the benefits from it without inflicting excessive pain to your body. Take breaks. Allow your muscles to fully recover, and enjoy the ride.

After completing two series, I now pick and choose the routines more or less according to my mood and what feels “right” that day, with the goal of training 4 times per week, sometimes I might go for 5, depending on other activities like running. For added variety, I also like the 10 minute-trainer with Tony Horton, a life-saver in very busy days.

But, I’m saving the best for last: Beachbody.com will release P90X2 in December, and I HAD to pre-order it! I couldn’t resist it, after reading this review. I intend to follow my own advice and take a Zen approach to it. Take it easy, and enjoy the ride! Stay tuned… 😉

ONE YEAR AGO: Protocol for a 15 minute dinner

TWO YEARS AGO: Cauliflower au Gratin

3Sep2011

WHEN THREE IS BETTER THAN TWO

Posted in General by sallybr

Last October we brought young Oscar to our home in L.A. From a scared, insecure dog, he slowly changed into an amazing companion, sweet, playful, obedient, and with more energy than the Energizer Bunny on caffeine. That energy poses a small problem: Chief, our aging Jack Russell, simply cannot keep up with him. We discussed the possibility of getting a third, young dog to be playmate with Oscar. It happened a little sooner than we thought. Meet Bucky, a 4 year old Jack Russell with a lot of personality, but quite a bit of sweetness mixed in.

Buck is another rescue dog, who was living under pretty bad conditions, kept outside without much human contact or affection. We thought he was a different type of Jack Russel, with a tan color, but after his first bath, we discovered he is in fact snowy white, and the previous “color” was just Oklahoman dirt ingrained in his fur for years! Because he had never been inside a home, he was afraid of everything: doors, appliances noises, TV, but got better each day. We’ve had him for almost 3 months now, but unfortunately the journey has not been bump-free. Chief won’t accept the newcomer, and we’ve had to deal with some intense fighting, some quite scary.
Do you think I look like my brother Chief? Well, that’s because we are half brothers, same Mom, different Dad!

We are committed to keeping this family together, and hope that with time they will learn to co-exist. Buck (aka Bucky) is a very calm Jack Russel, and the only dog we’ve been able to take with us golfing. He sits in the cart, patiently waiting while we are on the green, and rides along with us through great shots and bad shots (those, for the most part, are mine… ;-))

But, bring on a hose into the equation, and off he goes!

How could we possibly let this dog find another loving home? No way!

ONE YEAR AGO: Grating Tomatoes (and loving it!)

TWO YEARS AGO: Peach Pie

28Aug2011

IN MY KITCHEN – AUGUST 2011

Posted in General, In My Kitchen by sallybr

…. a Brazilian extravaganza!

Celia, from Fig Jam and Lime Cordial, is the inspiration behind “In My Kitchen”, as she started this type of post in her blog many moons ago, and now many bloggers are doing the same. 😉

These are just some of the goodies we brought home with us from our trip, and most of it brings back memories of my childhood. You ‘ll notice that I definitely had more appreciation for sweets then.

To start off… Bombons Sonho de Valsa (A Dreamy Waltz). These (in the pink wrappers) are by far the most popular chocolate concoction in Brazil. They were created in 1938 by Lacta, and the label hasn’t changed much since then. Kraft Foods later acquired Lacta, and the new company came up with a few variations, but none as popular as the original. It has a center of cashew nut cream, surrounded by a thin layer of waffle crust, and the whole thing covered in milk chocolate. I grew up savoring these, and my favorite part was the creamy center, so if no one was around I’d carefully nibble the chocolate and the waffle, to enjoy the cashew nut filling all by itself!

Later, much much later, the same company created “Ouro Branco” (White Gold), the exact opposite of Sonho de Valsa, in that white chocolate forms the outside layer, with a dark chocolate/nutty cream lays inside. Ouro Branco arose in the mid 70’s, and die-hard fans of Sonho de Valsa (me included) would not touch one. But, one day I happened to try it, and concluded that they have their well-deserved spot on Earth! With their older brother they make a great yin-yang pair… 😉

Ovinhos de Amendoim (little peanut eggs). You can’t give these little delicacies enough praise. It’s impossible to eat just one. They are addictive and incredibly delicious! But don’t just take my word for it, here’s what an American traveling for the first time in Brazil had to say about them… 😉

They were a mandatory snack at my parents’ home to nibble before a Sunday lunch, or when friends came to visit. Japanese immigrants deserve all the credit for these little jewels. The outside layer is made of manioc (cassava) flour, which crumbles in your mouth and dissolves with a salty/sweet taste that’s perfect for the roasted peanut inside. They bring me memories of my Dad, because we’d sit down to watch TV and share a bag, fighting hard for the last ones. 😉

BANANA-PASSA (Raisin Banana) – Or, as Phil calls them “bananinhas.” Don’t hold their look against them. Ugly? …maybe, but sooooo tasty! Each one is a full grown banana, dried down (with or without additional sugar, depending on the brand), until they are about 1/5 of their size, and each packs a ton of banana flavor. They’re perfect for a hiking trip, but don’t forget each one you wolf down is an entire piece of fruit. Imagine what will happen if you eat 6 bananas! So, pace yourself, and stay with a maximum of two of these.

BALAS DE LEITE KOPENHAGEN. I have very few addictions. Nutella, Haagen Dazs Dulce de Leche ice cream, and Balas de Leite (milk candy) from Kopenhagen. When I was young all the products from Kopenhagen were too expensive, and not a good match for my allowance. But when I had a little bit of extra cash, I’d indulge myself and buy a small bag of these candies, which put me in personal heaven for a while. Every time we now land in Brazil my sister gives me several bags to bring home!
The outer shell is hard; you can either bite it right away or let it slowly dissolve in your mouth until it breaks and releases its treasure: sweetened, condensed milk! I’m partial to the second protocol, but sometimes I’ll devour one just to get that mixture of crunchy shell with the condensed milk… aaahhh the simple pleasures…

CHA’ de CAMOMILA & ERVA DOCE. My Mom’s evening tea is a new found love. When I tried it I thought it was the best I’d ever had, but I could not figure out what kind it was. She finally told me her “secret recipe” – a mix of two herbal teas, chamomile and fennel, brewed together. Their flavors combine into something else, something soothing and smooth, a perfect way to end the day. I’ve been making it before going to bed, so me and my Mom share a similar routine, only a few thousand miles apart from each other…

and, finally, also in our kitchen, precious gifts from loved ones….
A painting of a Brazilian flag, which was a gift from my niece and her daughter. The center of the flag shows a flowering tree called “quaresmeira“, typical of Brazil, that is thought to bring everlasting happiness…

A beautiful tablecloth made by our friend Alice….

A nice kitchen towel made by my Aunt….

Wooden items, salad servers, lime mashers for caipirinhas, drink stirrers, all sitting on a beautiful wooden tray, a gift from my sister.

I hope you enjoyed the glimpse into our kitchen this month…

ONE YEAR AGO: A Journey to a New Home

TWO YEARS AGO: Pork medallions in mustard-caper sauce

15Aug2011

A TROPICAL STREET MARKET

Posted in General by sallybr

From fruits to flowers… a little bit of everything!
Street markets – or “feiras” in Portuguese – are a big tradition in Sao Paulo. Each neighborhood has its own weekly market, with the same vendors arriving early in the morning to set up their shops, with their voices getting louder and prices getting smaller as the hours pass. Usually it’s over by 1 or 2 pm. Near my Mom’s house the street market happens on Wednesdays, and she recalls that when she moved from Rio to Sao Paulo back in 1953, the feira was only a few years old, and only had a handful of stands. Last Wednesday our stroll through the market left us both amazed by the variety of vendors and the quality of their produce. Keep in mind that this trip took place during the dead of the Brazilian winter, which means the thermometers might drop to about 60F. These temps drive paulistas to heavy scarves and jackets, and then they still walk around shivering and chattering their teeth… We couldn’t believe our eyes when we were jogging in the park early that morning, and saw a few dogs wearing jackets to protect them from the cold (a bone-chilling 61F. ;-))

But, back to the important stuff. Each market, no matter the location, has two mandatory stands by the main entrance: one selling freshly made pasteis (for a flashback click here) and right next to it, one selling “garapa,” a refreshing, sweet drink made from pressed sugar cane. The vendor has a machine that literally presses the sweet juice from the sugar cane. It’s incredibly delicious! When I was a child, garapa was just that, pure cane juice, served over ice. Nowadays, one finds many variations, with fresh pineapple juice, lime or lemon juice, sometimes mint leaves. Each glass is made to order, and in the Summer the trucks selling garapa are surrounded by bees, going crazy by the scent of sugar, often trying to land on your glass to steal a taste. Here you see a garapa truck waiting for customers…

Pasteis also changed substantially from my youth, from two kinds (meat or cheese), to the many variations found today: three cheeses, hearts of palm, chicken, spicy sausage, shrimp, pizza, portuguesa (spicy sausage, hard-boiled egg and cheese) … the imagination is the limit. They even sell tiny pasteis with nothing inside, called quite appropriately “pasteis de vento”, or “wind-filled pasteis.” They are often served as appetizers at cocktail parties, and each is gone in one or two small bites, leaving crumbs all over your lips. They are messy to eat, but oohh so very tasty! You can see pasteis de vento in the photo below, they are inside big plastic bags, each holding a few dozen of these delicacies.

and here you see the real pasteis, fried as the customer waits, with the filling of his/her choice…

Then, the fun begins! Take a look at the fruits and veggies, all available at this time of the year in my hometown (each photo can be enlarged by clicking on it).

Butchers are ready to prepare special cuts for you, or do jobs like cleaning livers – slivered liver sauteed with onions is a popular dish in Brazil, by the way. My Mom used to make it every Wednesday for my Dad to profit from the extra fresh liver always available at the street market.

If you want to see more, please take a look at the slideshow I set up at Picasa by clicking here. And if the photos got you wondering about cara’-moela, thanks to the help of my dear sister Norma you can learn about it here.

All I can say is that it was hard to be just an observer at the street market, as I had no opportunity to cook during our stay in Brazil. We were very spoiled guests for the whole 10 days: many wonderful home cooked meals with family and friends, home-made pizzas cooked in a wood-oven, desserts galore!

But the best of course, was spending time with my Mom, who even made pot roast for us, something she had not cooked in more than 5 years. Didn’t I say we were spoiled guests? 😉

ONE YEAR AGO: Groceries

TWO YEARS AGO: A Souffle to Remember…. Julia Child

4Aug2011

HEADED TO BRAZIL!

Posted in General by sallybr

A quick announcement, today we jump on a jet plane once more, and head to Brazil, to see family and friends. The Bewitching should go on, depending on internet connections, but we’ll be back to our regular spot on this beautiful planet on the 15th.