13.1 Training Program Update

As the holiday season is in full-swing, it is becoming increasingly harder to stay on task with my training program. In order to successfully run P.F. Chang's Rock-N-Roll Half-Marathon in January, I've determined that it is imperative to start keeping a journal. If I write down my nutrition, supplements, and workouts I will be able to review how much I am eating, how my weight and body fat percentages are fluctuating, and use my journal as an all-around motivating tool. I did end up pulling a muscle in the middle of my back which is not only causing me discomfort, but is also making it difficult to take deep breaths. I am going to continue to work through the pain and most of all remember to be diligent to stretch! Stretching is something I have neglected, and this incident was a nice reminder to stay focused on a well-rounded workout.

I also realized that I haven't been taking in enough calories. Since I started my program a few weeks ago, I've had trouble falling asleep because my stomach was crying "Feed Me!" I didn't want to start breaking down muscle so I started drinking protein shakes before bed. I did a lot of research to find a shake that was dairy free, and found an excellent brand called Vega. Brendan Brazier, an Iron Man triathlete founded this plant-based meal replacement and has experienced excellent results! There are 25 grams of protein per serving and it comes from hemp, yellow pea, brown rice, flax and chlorella. It has a nice flavor, and definitely takes care of my hunger pangs. Overall, I am looking forward to the big event in Phoenix, and it will help keep me inspired even as I enjoy all of the colorful and festive food during the holidays.

The Gift of Spirit - Rasayana Rejuvenating Serum

One of the most impressive products I've tried so far in my search for an organic skincare regimen that works best with my problematic skin is the Rasayana Rejuvenating Serum by Organic Apoteke. I bought this remedy from Spirit Beauty Lounge, which is quickly becoming my favorite on-line boutique. Spirit carries hard to find product lines, but also mixes things up by offering beautiful reusable shopping bags, trendy evening bags made of reclaimed or renewable materials, and jewelry that is not only made of recycled goods but is absolutely gorgeous. (My favorite bracelet is the Alex and Ani Tigris bangles in Russian Silver). I want one of everything from this store, and the fact they have amazing personalized customer service only makes me want to patronize them more. When I first received the Rasayana serum, my face was having a bit of a temper tantrum. I stared at the bright orange formula in the bottle, and was actually a little intimidated to try it. The packaging also had a sticker that read, "I'm active and might make you blush." Needless to say, it sat in my cabinet for a few days until I said to myself, "ah, what do I have to lose?" It did make my skin turn a little red but only for 10-15 minutes. I used it before I went to bed so it had time to work while my skin was at rest. I woke up the next morning with noticeably smaller pores, smoother lines, and best of all my face was calm and clear. There were no red 'blotchies' as is usually the case, and frankly I was quite amazed. I've been using it in the evenings ever since with excellent results. I not only recommend this first-rate product, but also the full-line of Organic Apoteke. I have been using the Buttermilk Cleanser as well as the Balancing Rose Toner, and am thoroughly enjoying their calming effect. Next, I will be ordering the "Staff Favorite" Detox Mask, and am sure I won't be disappointed. Please be sure to check out Spirit Beauty Lounge for a wide variety of beauty products and chic accessories that you're sure to love. Spirit also has fabulous gift ideas, so get your wish list ready!

Two Gems from Dr. Hauschka

Two personal care products that I knew would be a challenge to find are an effective deodorant and a perfect lip balm. Enter Dr. Hauschka. Dr. Hauschka has been the front-runner of natural beauty for 40 years. After many attempts at trying natural deodorants, I felt like I was offending people with my 'eco-stink'. Plain and simple, they just weren't working out for me. So, after reading several reviews I bought Dr. Hauschka's roll-on deodorant. There are 2 scents to choose from, Fresh and Floral. I bought Fresh, and it holds up to its name. It keeps me feeling fresh all day, has a mild citrus scent, and a little goes a long way. I will definitely purchase this again because it's wonderfully effective, and I wouldn't want to chance having my mother tell me that I'm "a little stinky" again. What are mothers for anyway? (Thanks, Mom).

In my quest for a "greener" lip balm that was free of parabens and other toxins that I don't want in my personal care products especially on my mouth, I bought Dr. Hauschka's Lip Care Stick. Not only is it nourishing, but I can also go for 6-8 hours without having to reapply. It has a great texture, is completely soothing, and even works on those dry, winter days when it feels like your lips may fall off. I will never have to go looking for the lip balm "holy grail" thanks to Dr. Hauschka. To purchase these items or to view more of Dr. Hauschka's line, visit www.saffronrouge.com. Kirsten only carries the highest-quality brands in the industry and has outstanding customer service.

Animal Proteins Be Gone!

(Well, not entirely...at least yet). Instead of going "cold turkey," (pardon the pun), I am slowly transitioning to a plant-based diet. There are, of course, both pros and cons to joining either Team Herbivore or Team Carnivore over the long term. The more I study, however, the more I discover that animals are not only being injected with hormones to cause them to grow as big as they can in the least amount of time, but a recent study directed by UC San Diego's School of Medicine also shows that a molecule, N-glycolylneuraminic acid (Neu5Gc), specifically from animal proteins has been discovered in human cancer tumors. For me, the most eye-opening finding is that this molecule is present regardless of whether or not the animal was organically raised, free-range or farmed in a factory! I always thought if I was paying a lot extra for organic meat, it was perfectly safe to eat. For more information on the study published just last week, visit Proceedings of the National Academy of Sciences. Now I realize at some point, you might want to throw your arms up in defeat and say that everything in our modern culture causes cancer. We are bombarded with an overwhelming amount of information on a daily basis, but I believe each of us has to find a balance that harmonizes with our values, beliefs, and lifestyle. Personally, I have struggled with skin irritations and stomachaches. I need to eliminate what is adversely affecting my health and am on a mission to figure out what causes this unwanted inflammation in my body. As a result, I am slowly weeding out animal proteins from my diet starting with dairy products and taking baby steps from there. I wanted to include four of my favorite vegetarian recipes that make me forget meat even exists:

Steph's Favorite Breakfast:
½ cup organic old-fashioned oatmeal
¼ cup Pacific almond milk
Half of an organic banana, sliced
¼ cup organic blueberries
5-6 raw walnuts
Organic brown sugar, just a pinch

Preparation: Bring 1 cup of water to a boil on the stovetop. Add ½ cup dry oats and cook on low-medium heat for 5 minutes. Add remaining ingredients and ENJOY!

Steph's Favorite Lunch:
I found this recipe from Sophie Uliano's book, Gorgeously Green. It is easy to make and absolutely scrumptious. Sophie has other amazing recipes to choose from, all of which have been big hits with my husband. Here's hoping Sophie writes a cookbook next!

Gorgeously Green Crunchy Wrap:
Whole-wheat tortilla
3-Tbsp hummus
1 avocado
4 black olives
Extra-virgin olive oil
Sea salt and ground pepper
¼ cucumber, sliced thin
Lettuce leaves
1 carrot, grated

Preparation: Warm the tortilla. Then take the hummus (I buy a local brand that is pre-made) and spread on top. Next, mash an avocado, and spread it over top. Drizzle a little olive oil on with some salt and pepper. Then add your olives, carrot, cucumber, and lettuce. Roll into a wrap and see what I'm talking about!

Steph's Favorite Chili for a winter evening:
This recipe is from my prized website, Cooking Light. Subscription members have free-on-line access to their recipe database. I originally received a subscription to this magazine as a gift, (thanks, Christina) and I've been renewing ever since. (If you think this might be the right gift to give to your loved one this holiday season, click here).

Chunky Vegetarian Chili
1 tablespoon vegetable oil
2 cups chopped onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1 tablespoon brown sugar
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained
2 (15-ounce) cans black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained

Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. I add green chilis to mine to make it a little spicier but either way it is delicious and flavorful. It also got great reviews!

Lastly, I just happened upon this recipe on cookinglight.com as well, and had all of the ingredients to make it. I threw it together last night and it was sheer perfection. The presentation is gorgeous and the taste is exquisite, especially if you like butternut squash. If I continue to find more recipes like this one, I'll become a vegetarian sooner than I anticipated! My husband and I give this a 5 out of 5 stars.

Quick Fall Minestrone (FYI, there's a lot of chopping involved so it's not necessarily "quick")
1 tablespoon vegetable oil
1 cup chopped onion
2 garlic cloves, minced
6 cups vegetable broth
2 1/2 cups (3/4-inch) cubed peeled butternut squash
2 1/2 cups (3/4-inch) cubed peeled baking potato
1 cup (1-inch) cut green beans (about 1/4 pound)
1/2 cup diced carrot
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 cups chopped kale
1/2 cup uncooked orzo (rice-shaped pasta)
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) grated fresh Parmesan cheese

Heat the oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.
Note: I did not use potatoes per the advice of other reviewers. I also simmered mine for about 15-20 minutes because I like my butternut squash to be soft, and then once I added the kale, orzo, and beans, I cooked for another 15 minutes. The results were delightful!

I'm Dreaming of a "Green" Christmas

As Christmas quickly approaches, I've already started shopping around for fun, eco-friendly stocking stuffer ideas. Here are some of my favorites so far:

For the outdoorsy type (or anyone with a busy lifestyle): Klean Kanteen bottles from www.springhome.com. When my husband and I are on the go, we like to fill our own water up from home to cut down on the environmental impact of bottled water. We typically use plastic bottles because we have so many of them, and they also fit well in the water bottle cages of our bikes. Unfortunately, these hard plastic bottles made with polycarbonate plastics and identified by the #7 recycling symbol, may leach BPA. Bisphenol A is an endocrine disruptor, meaning it disturbs hormone signaling in our bodies. BPA, a synthetic xenoestrogen, is linked to breast cancer and uterine cancer in women, decreased testosterone levels in men, and is harmful to young children. The Klean Kanteen is a stainless steel water bottle, free of BPA and toxins, and the 18 0z. fits into standard bike cages. They can be purchased at this environmentally conscious website that offers a host of eco-friendly products.


For the chocolate lover: Endangered Species Chocolate Bars from www.chocolatebar.com. This praiseworthy company not only makes decadent chocolate, but they also set commendable business standards. They only buy their cacao from small farmers to help sustain their habitats and communities, and make sure the workers are humanely treated and paid a fair price. They also give 10% of their profits to help support endangered species! I give Endangered Species Chocolate Bars my highest recommendation, and enjoy their chocolate on a daily basis. It’s like celebrating Christmas every day!



For the coffee spiller: www.ochelly.com. If you are constantly frustrated with the little coffee spills on your carpet, then you’ll be happy to give “I Am Not A Paper Cup” to your significant other. Reusable and eco-friendly, they eliminate the need for paper coffee cups altogether, and are especially great to take to work. My favorite part? They have a secure lid.


For the candle addict: www.grasshopper510.com. This “green” website offers reclaimed, repurposed, recycled, and sustainable items to choose from! I love their Soybeam candles, and there are 4 heavenly scents that are sure to please. You can reuse the recycled glass jar once the candle is gone. The packaging is made from recycled materials, and printed with soy-based inks. An eco-find for sure!


For the “peanut” in your life: www.organicrush.com. A darling bib and burp set that is 100% certified organic cotton, and certain to put a smile on Mom’s face. Organic rush has many other fun, creative eco-friendly gift ideas!




For the gardener: www.organicstyle.com. A great book for gardeners who need a little extra guidance. Provides helpful solutions to common problems in an easy to read and enjoyable manner. Organic Style is also a great website for a variety of gifts.



For your furry friend who always obeys on command: Ha! (We love ‘em anyway!) www.organicstyle.com. Your little sweetie will definitely be your best friend for life after discovering a 24-piece Gourmet Canine Confection box in their stocking. The treats look so good, you may even be tempted to try one!



For your eco-challenged loved one: www.organic-essence.com. A winter-perfect organic shea cream in the world’s first biodegradable jar. There are delicious scents to choose from including grapefruit, lavender, lemongrass, and vanilla orange. Your loved one will appreciate a step in the right direction after realizing such an ingenious concept!

For anyone who digs a little retro-style: www.treadlightgifts.com. LP drink coasters are created from an original record, and come in an assortment of 6 vintage labels. They are sure to be a conversation item in your living room. Tread Light Gifts is also a member of 1% for the planet, and offer creative gift ideas for many different occasions.


For the girly-girl: www.soapandpaperfactory.com. This is one of my favorite on-line boutiques. Their recycled papers are made in gorgeous prints, and their coveted soaps are made without waxes, petroleum, and animal bi-products. I recommend any and everything from this site. They also give you ideas on how to make use of leftover materials. Love it!

Dear John, "Where have you been all my life?"

After finding out about all of the chemically-laden ingredients in shampoo, conditioner, and styling aids, I decided to give my beloved Bumble and Bumble hair products the boot once and for all. Again, I find myself engrossed in the personal care section of Whole Foods, meticulously reading labels trying to determine what the safest, most effective products will be. I finally come across John Masters and remember reading some great reviews in Sophie Uliano’s book, Gorgeously Green, about how much she adores his line. I unscrew the cap from the Organic Bourbon Vanilla and Tangerine Texturizer and immediately want to eat it. This stuff is intoxicating and smells like orangesicle sorbet. I also inhale deeply of his Organic Citrus and Neroli Detangler, and I knew I found what I had been looking for. John Masters’ philosophy is “caring about yourself and caring about the earth don’t have to be mutually exclusive.” His products are certified organic and are made without GMO’s, parabens, DEA’s, MEA’s, TEA’s, sodium laurel sulfate, artificial color, artificial fragrance, or petrochemicals. I also bought the Organic Honey and Hibiscus Hair Reconstructing Shampoo and Conditioner for damaged hair. Both the shampoo and conditioner work into a creamy lather. They also smell wonderful and treat me to a spa-like experience where I feel perfectly pampered. The detangler helped me to effortlessly get all of my tangles out, and the texturizer defined my curls and gave my hair great volume. If you don’t have a Whole Foods or store that sells John Masters near you, I highly recommend Future Natural to shop for his full line of skin and hair care. A double bonus! I was completely happy with all of his products, and know John and I are a match made in dreamsicle heaven.

The Benefits of Composting

I was so proud of my husband when he suggested the other day that we start composting. It’s great when your significant other is on-board with “going green!” There are many benefits to composting, namely that it helps the environment, we eliminate up to 40% of our trash, it turns our waste into something useful, it’s the best fertilizer available, and it’s FREE!

We have a sweet little garden in our backyard, but due to our dry, arid climate our parched soil doesn’t make for ideal growing conditions. Producing our own rich compost should really make a huge difference. I started researching a variety of composters because I am anxious to order one. There is a mess of information to go through, and many pros and cons for each style. We just have to decide what we are willing to put up with.

First, there is the bin style that looks like an upside down garbage can. We live in the foothills, and I can only imagine what kind of furry creatures would be attracted to our composter. The bin style also takes the most time to produce compost, possibly up to a year. You have to continually stir it, but the biggest downside is that you can’t keep adding scraps. Once you have a batch of compost going, you have to start a second batch. Many people end up buying two bins to accomplish this goal. In my opinion, it’s too much to deal with, plus I'm afraid that I might find critters enjoying a picnic in my backyard every day.

The second style of composter is the tumbler. This is a great choice since I am a little concerned about varmints running around. The unit sits above ground and is fully enclosed. You spin or crank depending on the model, and it locks in heat and moisture so you can produce compost in 6-12 weeks. There is also a fancier version available that has a dual-drum so you can continually add new material to it. You put your waste in the outer drum, and the finished compost flows into the inner drum. The biggest complaint I’ve read about the tumbler design is sometimes it can be hard to crank depending on where your compost has settled. There have also been design flaws where problems have ensued with the axis, which may not allow for proper spinning.

Third, there is the worm variety. You put your material in a unit filled with worms. You don’t have to deal with your compost at all because the worms happily do the work for you. Even though my mother was a 7th grade Biology teacher, and I was once used to playing with all kinds of slimy, scaly, furry creatures, I just can’t stomach the thought of having worms. I would be too grossed out.

Finally, there is the electric composter. This is my favorite, of course, because it is no-nonsense. Yes, I realize it’s the least “green” of the lot, but it only uses 10 watts of power, about as much as a night light. It costs on average about 50 cents per month, and is a lot less than the diesel-fueled trucks that would be hauling it off to the dump. The great thing about this style is weather is not an issue! Since heat is a necessary part of the composting process, you can’t produce compost in the wintertime. The electric composter can be placed indoors or out, and works regardless of cold or rain. They produce no odor, are fully automatic, new material can be added at any time, and you get finished compost in 2 weeks. Voila!

Regardless of what style we finally choose, it will be a joy to pick fresh, delicious vegetables from my garden, enjoy them at the dinner table, and send the scraps right back to the garden. What a beautiful thing.