Sunday Morning Spin

Heading into Super Bowl Sunday, we had a pretty busy weekend!  Friends over for wine and appetizers on Friday night.  Gym, errands, dinner and and theater on Saturday.  Sean was the Shoe Shine boy and in the ensemble for BVN’s production of Young Frankenstein, Mel Brooks’ adaptation of the show into a musical.

Young Frankenstein is one of Rob and my favorite shows.  The story, the lines, ah sweet mystery of life.  Since it is high school, they had parent volunteers help break the sets after the show.  So Rob and I stayed late with gloves and helped do heavy lifting.  I am so impressed how the schools now strike sets.  It is a MASSIVE group effort.  None of the crew or cast is dismissed until it’s complete.  Those kids ( and parents) worked so hard and fast to dissemble those sets.  Everything but some of the standard walls were broken down to parts.  Sean went to his first cast party and thankfully arranged for transportation to and fro.  He got the first “don’t get in a car with anyone who has been drinking” talk.  We’ll come get you.  period.  just ask.

Somehow getting home at midnight and then crashing to bed, 8 am decided to rear it’s ugly head with a bright icy chilly Sunday morning!   Brrrrrrr!!!!!!

A cold morning means a hot breakfast is in order.  I use the toaster oven and line a couple meats, like cappricola or proschutto, then add the stuffed mushroom sausage and top with munster cheese.  Broil that for a couple minutes while you fry up eggs.  Voila  yumminess!!!

A good protein break bask is exactly what I needed for my gym exercise today.  I had been getting milage in on the electric bikes.  Today I moved over to the spinning cycle.  20 minutes on the spinner.  about  a 1/3 of that standing instead of sitting.  Then 20 minutes on the treadmill to do intervals.  My jog was more of a walk and my run more of a jog.  But in any case it was nice to do the bike then run combo.

Yeah!!!  Tired out but happy as a clam!!

Spinning cycle



Weekly Photo Challenge: Window

This weekly challenge inspired me to post.  I love taking perspective photo’s like this.  been doing it for year.  There is something about the confined space where the photographer is on the inside looking out that draws the thought . . . “where do we go next?”

The following shots were taking from inside one of the towers at Castello di Amorosa in Napa, California.



Carne Asada de Julia

It’s been a bit since I’ve done a new recipe.  So today, please enjoy my Carne Asada.

1 large beef tenderloin – cut until 2 inch irregular chunks.  I purchased about 2-3 pounds for my hungry horde.


  • 1 1/2 tsp salt
  • 1 tsp cumin
  • 1 tsp ancho chile powder
  • 1/2 tsp caynne Pepper (or to taste for a kick for wimps)
  • 1 cinnamon stick
  • LOTS of GARLIC ( or for you people that need to measure – about 4 cloves fresh garlic or 1-2 tbsp garlic powder
  • 1 bay leaf
  • 1 chopped sweet or yellow onion

Carne Asada marinade


Put spices into bowl and mix throughly.  How???  just use a fork to spread all evenly.  Take cut beef tenderloin chunks and cover evenly with spices.  Up to you, but you can do this in the morning, or prepare the dry marinade and let the meat sit overnight.Mixing Spices


After the meat is well and evenly covered, spread out in a roasting pan.  Cover the meat with the chopped onion.

Last but not least.  My secret ingredient.  COCO POWDER.  Take about 2 tsp of coco powder and sprinkle across evenly across the beef tenderloin.   MMMMMMMMM.  The Cocao mulls the spice of the chili.  more MMMMMMMM.

Finally, take water and fill your roasting pan up nearly enough to just let the beef stick out like icebergs.  POP into the over at 350 degrees for 3-3.5 hours Uncovered.

IMG_2679 IMG_2680


After cooking this wonderful goodness for about 3-3.5 hours.  Pull carefully out of the oven and . . . shred the beef.  Where’s the beef?  Nicely shredded i your roasting pan.  I use a spoon and a spatula to shred the beef.  The chocolate mulls the cayenne pepper.  Hottttt, but not burn your mouth off.  Just nice enough to need another drink of tequila.

I put the beef back in the oven.  Turn off the temperature, but add bit more water to cover just barely the bottom and allow all the juices to caramelize.


How to be SERVING this yummy goodness????

Well I serve mine with home made guacamole (I promise to divulge my serect recipe some time in the future).  If you eat grains, heat your CORN tortillas on a grill, stove or oven with a bit of butter.  Guacamole & fresh picante.  c’est tres bien.

Unexpected Thanksgiving Guest

While we are getting ready for a household full of people, I am reminded that often with The holidays, comes an unexpected guest.

Heart Attack

Can you recognize the symptoms in your self or in others? More often than not, CPR is first administered by some one you know rather than a paramedic. Your best chance of survival or helping someone else is knowing the signs and the stepping into action.

signs of a Heart Attack
1). Chest discomfort or in other parts of the upper body
2). Shortness of breath, without or without pain
3). Nausea or lightheadedness
4). Sweating

Many women mistake general achenes and don’t recognize some of their symptoms. Many said later they just thought they had the flu.

Be Prepared!!!!



So, you head to the grocery store. You are spending more time in the outside aisles. You are proud of your healthy choices. Fruits, veggies, even Tudors. Yeah you!!!

But then something new temps you. Mmmmmmmm. What would be easier than quick, yummy, already made guacamole. Sounds good doesn’t it.

STOP Now!!!! Turn the package and read the label. Quick hurry!!!!!!!

Skim milk, soy bean oil, tomatoes, water, coconut oil, contains less than 2% avocado, whole eggs, onion salt, blah, blah, blah, blech!! Then there are about 30 other ingredients that I can not name.

WTF????????? Contains less than 2% avocado???????? For a 12 oz package, that means you have LESS than .25% avocado in your hand. Seriously.

So that wonderful, simply delicious package has lulled you into the world of Franken Food. What do I mean by that? Simply, simply food altered into unhealthy crap. The labels and marketing pull you in with. Healthy! Made with 0g trans fat per serving. Only 90 calories! Made with wholesome skim milk.

Now, go back to the top of your label. Serving size is 2 tbsp or 1 oz. yup. 2 tbsp of man made Franken Food.


Next, let’s look at the humble avocado. The real McCoy. (Persea americana)

1/5 of a medium avocado or 1 oz of delicious plain avocado = 50 calories
Yup same serving size and no crap.

Eating good healthy food is not hard, but just knowing the easy way is not necessarily then healthy way.

Julia’s Guacamole

4 fresh ripe Haas avocados
2 limes, juiced
Garlic (powdered or fresh) to taste
Chile powder. For more smokey taste go with Ancho chili. For spicy, go with cayenne, habanero, or jalapeño.

Mash it up & Eat with favorite vehicle of choice.

Me? Since I don’t eat chips any more. I love to eat with red or yellow peppers sliced into easily dippable chips. Better yet. Just get out the spoon. Dip, eat, yum

PS. The pits? If your are making the guac ahead of the party. Put the pits back in the top of the guac, then squeeze a bit more fresh lime over the top. The pits and the citric acid in the lime prevent the guacamole from browning.


What makes you fat?

Tip to MDA again. Great article on the science and links of what truly makes us fat.

Funny that I was talking about something similar with my awesome doctor best friend last night. Government has the squeeze on what the (food lobbyists) deem as good science. How do we get enough independent doctors and scientists to expose the true links between corn, grains and sugar and how people get fat.

Chop Fest

Tonight was another chop fest. Basically bring home a ton of yummy good vegetables and prep them for easy use.

For salad, we always bring home a coupe heads of lettuce. After cleaning, break apart as you would for a salad. We store ours in a large plastic container. On the top, I put a paper towel. When we put the container in the fridge, we store upside down. This way the paper will absorb the moisture from the lettuce. It will extend the life of your lettuce as the moisture won’t be there to hasten the decay process. If you need to change the paper towel, because it is on the top you can easily switch out.

Yellow and orange peppers are cut up for salad toppers. As are onions or cucumbers. I store each in a separate container so if one goes bad they don’t kill the rest.

This makes preparing salads for work is very easy in the morning. Throw your favorite veggies on top and take to work. Remember your oil and vinegar is already stored at your desk. So the salad won’t wilt before lunch time.





Stand & Deliver

Yet another article this morning that too much sitting is bad for your health.

I know, we see these articles posted ad nauseam.  But how do you change the brutal fact that we actually work all day or are in school sitting on our bums?  Most of us are not bustling around a shop or doing outdoor labor.  So, believe me, I understand!!!  It is truly hard to get moving during the day!

Here is what I do during the week to keep moving.  While not optimal, it certainly helps.

  • park a couple floors up or down and take the stairs instead of the elevator.
  • at the grocery store or mall, you have heard this before, don’t circle for the spot in front, walk for it!
  • get up from your desk at least 1 time every hour.  Go fill your water glass and stretch
  • take the long way back to your desk
  • set aside lunch or some other break time for walking.  It is amazing how a little air in your lungs helps to clear your mind!
  • exercise!  do some wall push ups or squats in the handicap stall.  believe me no one will see you and won’t ask what you were doing “in there”!

While I don’t have one at work, when I work from home, I usually am at my craft table in the studio.  Picture 6 foot white banquet tables.  On each leg is a 12 inch length of 1 1/2 inch PVC pipe.  This brings the tables up to my height.  Perfect for standing!

I found a couple great pictures of standing desks.  I had heard about the treadmill desk.  I think I would feel like a hamster! (pic from  Although I am a bit envious of all those screens for my computer.

How about this get up!  one word.  Creepy                          (pic from

My favorite is the Jeffersonian Desk.  Churchill also used a standing desk

So go try it already!

Ordering out

Ordering out can be cumbersome and crazy. The specials sound so good, and you take the plunge. But before you do, ask how the meal is prepared. If something will be breaded, most chefs will do something a little different to make you happy.

My breakfast this am at the Pfister is a perfect example. I ordered two eggs over medium with bacon and fruit. If you are trying to avoid a food, ask the server to not even bring it to the table! The there is no temptation.

Finally, if the meal isn’t to your liking “send it back!”. Last night my steak was to raw and this morning my eggs came out runny. Some people get worried to send food back. I say No! You are paying for it. Nicely ask them to redo. Be gracious and always thank your server for the extra mile. Result? Yummy steak and eggs that came out perfect.

Have a super day and . . . Get out side already!