Garlicky Black Beans and Broccoli over Polenta

It has been a long while since we have posted on the blog... but we are back and in full effect for the new year. Here is a great recipe to kick off your healthy eating for 2011.

Happy Cooking!

I used the following recipe to make the beans from scratch... but you can use canned black beans and just season them the way you like for the Garlicky Black Beans and Broccoli recipe below. Additionally you can sautee some chicken seasoned with salt and pepper in Olive Oil to add additional protein to this meal.




Black Beans Recipe


1 cup dried black beans


3 1/2-4 cups of chicken broth


1 tablespoon of vegetable oil


1 cup chopped onion


1/3 cup chopped green bell pepper


4 cloves garlic, minced (I used more)


1/2 teaspoon ground cumin


1/4 teaspoon dried oregano


1 bay leaf


1/4 teaspoon of salt or to taste


1/4 teaspoon of pepper


1. Place the beans in a large bowl, add water to cover by 2 inches, and let stand overnight. Drain.


2. in a 2 quart saucepan, heat the oil over medium-high heat. Add the onions, bell peppers, and garlic; cook, stirring until softened, about 3 minutes. Stir the cumin in until absorbed.


3. add 3 1/2 cups of the chicken broth; bring to a boil. Add the drained beans, oregano, and bay leaf. Return to a boil. Reduce heat and simmer, uncovered, 2-2 1/2 hours until beans are very soft and mixture is thick; if neccessary add the remaining 1/2 cup of broth during cooking time. Stir in salt and pepper. Discard bay leaf.




Garlicky Black Beans over Polenta



1 1/2 tablespoons Olive Oil


4 cloves of garlic


6 cups of broccoli florets


1/4 cup vegetable broth (I used the liquid from the black beans I made)


1 1/2 cups cooked black beans (cooked from dry; or canned, drained)


1 tube of Organic ready made polenta


Parmesan to taste



1. Preheat oven to 375


2. Lightly coat a baking sheet with butter or cooking spray to prevent polenta from sticking. Cut polenta into 1-1 1/2 inch medallons. Bake polenta for 15-18 minutes.


3. In a large skillet, heat the oil over high heat. Add the garlic; cook, stirring, 10 seconds. Add the broccoli; cook stirring until tender crisp, about 4 minutes.


4. Add the broth and black beans, cook stirring until heated through, about 3-5 minutes

 5. Serve over 4 polenta medallons, top with parmesan to taste.

Dancing does the body good......

There are many benefits to going out dancing, whether you take a formal dance class or spend Friday night at the club, read below for some benefits associated with dancing.

Metabolism Boost: Average exercising can train both your bones and muscles. However many professionals believe that dancing is one of the most efficient forms of exercise when it comes to boosting your metabolism. Dancing allowes you to do many different combinations of movements, targeting completely different muscles in your body, in a variety of cardiovascularily challenging intensities. Your body constantly has to accommodate the new stress and it can never adapt. Allowing you to burn a higher percentage of calories.


Powerful Muscles: Some of the quicker dances, Hip Hop, Jive, Salsa, etc force your muscles to work in an explosive manner in order to perform moves. While you are out there having fun, you don't realize you are actually increasing the strenth of your muscles.


Flexibility:  An asset of both quick and slower dances as ballet and ballroom dances. You will increase mobility in trained bones and joints. Hips, arms and the abs are the main target of the bending, turns and swinging.


Increased Heart Rate: The ultimate condition for successful weight loss exercise is an increased heart rate. Keeping it on high speed will guarantee an exhausting and spectacular workout. Body fat is best burned when your muscles need more fuel to face the rest of the session.
Body Toning: Weight loss is not the only asset of dance lessons or a night at the club. Undoubtedly proceeding with this type of exercise for further months will reveal a toned body with strong muscles and a worth-admiring silhouette. You'll not only burn calories but will also strengthen your core and skin, which is also of crucial importance for a spectacular look.

Popular Dance Styles
Various dance styles furnish you with a distinctive benefits, some of these target the thighs other would concentrate on the abs. However the majority of these combines all the A-list elements to tone all the critical spots.


•Salsa: This is one of the most passionate dances that not only provides us with a reviving energy boost but also improves our coordination and muscle groups. Burning more than 420 calories per hour is one of the most promising attractions of the classy and refined moves.

•Belly Dancing: Popular among those who are keen to explore the secrets of lean moves. Professionals guarantee a 380 calorie loss with only one session. Those who would rely on their flexibility rather than strength should opt for this dance style with great confidence.

•Ballet is one of the classic and sophisticated dances that is practiced right from an early age. One of the main advantages of this workout is the stress releasing quality. Those who are mesmerized by the fabulous music and are keen to challenge their mobility will be welcomed to experiment with a ballet lesson. 300 calories per hour is the guarantee for the spotless look.


•Aerobic Dancing: Are you more of an energy-bomb then dance down your extra-pounds with an exhausting and extremely healthy aerobic session. With 540 calories burned it leads the list of top favorite dance workouts.

Head to a dance class or the club and dance your little heart away as though no one is looking! The more passionate you are about the music and the dancing, the more fun you have, the more calories you will burn!

It's a bird, it's a plane, it's SUPERMAN!

It is believed that 1 in 2 people experience lower back pain or discomfort. In many cases (but not all) this is due to weakness, instability, or inefficient muscle recruitment of essential "core" muscles. The general population spends continues to creep towards a devastatingly sedentary lifestyle. This only perpetuates the weakening and disfunction of the "core" muscles' ability to perform their job. The below exercise aims to strengthen the lower back and glutes, helping to create a stronger more stable"core".

Alternating Superman

Please start with 2x20 reps total (10 per side) 3x per week

Remember to lengthen the arm and leg out long in addition to raising it slightly off the ground

Full Supermans (advanced)

Begin with 2x20 reps 3x week

Banana Bread Recipe

There is just something about how baking makes your whole house smell wondrful! Try this recipe for some great banana bread! I added some heart healthy flax seeds, almonds instead of walnuts, and organic whole grain blend baking flour!

Butter a non-stick bread pan, then flour well. (The flour is really important for the bread to “climb” against while baking. I had not done that before, and it makes a huge difference!)


Combine and mix well the following dry ingredients in a bowl and set aside:
2 cups AP flour
¾ cup sugar
½ cup toasted coarsely chopped walnuts
½ teaspoon baking soda
½ teaspoon salt




In another medium bowl, coarsely smash 3 ripe bananas (use a large spoon or spatula and don’t puree – the banana needs to be chunky)

To the bananas, add and combine: (but try not to reduce the banana chunks)

2 large eggs, beaten

6 Tablespoons melted butter

1 teaspoon vanilla

¼ cup buttermilk or plain yogurt

Pour the wet ingredients into the dry ingredients and gently FOLD until the flour is thoroughly moistened. Pour into the prepared bread pan and spread the mixture evenly across the top.




Bake in a preheated 350-degree (F) oven for 45-50 minutes.

bootie time!

forgot about these: oldie but goodie...

these prada oxford boots will be my go to for this season

they feel comfortable...but i've only worn them in my living room

love the bow detail

shaft is tall and perfect to pair with this season's cropped pants

and possibly long-ish skirts

 

did i mention the little bows...

Quench

Intersted in being environmentally aware and fashionable at the same time.... check out Quench. All of their products are made to order, no mass production... just beautifully designed pieces.

"Quench uses sustainable materials such as untreated canvas and scrap leather.  Colors may vary based on availability at our local leather resource.  All dyes are plant based using spices, vegetables and fruit."

http://www.quenchshop.com/

Below you can view a couple of their pieces

Based in Portland, Oregon

Beautiful bags and totes

Decorative pillows to add a touch of love to your home

Roll out- the easiest way to prevent injury

We were gone for a minute, but now we are back :)

Everyone knows about stretching but few people know about rolling out on a foam roller. This has been proven time and time again to be more effective than stretching. You can purchase a foam roller at most sporting good stores, online, or at The Working Body in you live in the greater Oakland area. Initially you will find that your body is sensative, but over time it is like giving yourself a massage.... enjoy our intro to rolling out!

Rolling out the Quads or fronts of your thighs

It Band Rolling

happy birthday!!!

laurus bistro

3483 Blackhawk Plaza Circle Danville, CA 94506-4610 - (925) 984-2250

caesar salad:

romaine wrapped in prociutto with quail egg

one of the best caesars i've had 

great balance of crispness, sweet, tang and salty

butter lettuce salad

with warm brie, wild herbs and orange-balsamic 

so delicious with baked brie mellowing out the vinaigrette

hummus with pita chips

smooth white beans with tomato relish

not like the stuff you get from wholefoods or tj's

definitely fresh and tasty

honey-glazed chicken

with "mac and cheese" and broccolini

must have this

tender chicken inside crispy skin, spiced perfectly

"adult" mac: not the orange fake cheese from box. delish!

tiramisu cappuccino

it't my birthday!

chocolate genoise and mascarpone cream

as good as it looks

banana cream pie

chocolate peanut butter mousse with caramelized bananas and whipped cream

a piece of heaven

worth the extra workout

well, almost.

and the best birthday card,

from my sweet stephanie.

the end.

Deadly Tacos

The Crazy Skeleton!!!!!

5199 Telegraph Ave

(between Claremont Ave & 52nd St)

Oakland, CA 94609

Fun colorful artwork covers the walls

Chips come with mild but extremely fresh homemade salsa

The chicken tacos were amazing! Tons of flavor and very satisfying

They offer two types of fish tacos, one is fried and the other is grilled.

The grilled fish taco didn't have as much flavor as might be expected, unfortunately.

Overall great experience. Staff was friendly, it was very clean and the food was good! You should check it out next time you are in the neighborhood

Lace them up

 For those of you who want to lace up more than your old running shoes....

Allender by Aldo Shoes

Oakland's Art Museum

on a recent visit

                                                            i'd like this for my wall

                                                                    the female form

to me this represents the spirit of oakland

                                                       was life this good "back then"?

                              bronze chair.  sitting on it made me feel like a hawaiian princess

                                                     "ribs" chair.  wood and leather

                                                                   wheel chair.  1920's

                                

                                                                     wooden bench

                                                            photo: my dream living space

                
                                                                       for my wall

                                                                sculpted:  my imagined door
                                                        step-in to be transported to another time

                                                                             instalation

                                                                      
                                                                          oil on canvas

        
                                                                         metal and ceramics

                                                                one of my favorites

                                                                      amazing miniatures

                                                   music in back ground takes you onto location
                                                                            must see