Lori's Corner: Buffalo Cauliflower Bites with Zesty Cilantro Dip

As formerly seen on the website at www.teempt.com/Loris_Corner:

Whether you watch for the commercials, the half time show or the game itself, over 100 million Americans will tune in on Sunday, February 1^st to see the New England Patriots battle the Green Bay Packeeeeerr, I mean Seattle Seahawks (sorry cheese-heads). But, what would a Super Bowl be without some super-sized snacks? Did you know that the average person consumes an upwards of 1,200 calories on snacks alone during the Super Bowl? According to the USDA, Super Bowl Sunday is the second highest day of food consumption in the U.S. after Thanksgiving. I'm not going to ask you to give up your Super Bowl party snack staples, but I do have some tasty alternatives that will please your chip-loving, cheese-dipping, gotta eat buffalo wings friends!

Snack Staple	Tasty Alternative
Lays Potato Chips	Kettle Chips with Sea Salt
Doritos/Tostitos	Late July Multigrain Chips (lime and summer time blues are my favorite!)
Nacho Cheese Dip	Field Day’s Organic Salsa or fresh guacamole (#superfood!)
Microwaveable popcorn	Angie’s Boom Chicka Pop
Buffalo Wings with blue cheese dressing	Buffalo Cauliflower Bites with Zesty Cilantro Ranch Dip (see recipe below!)

Preheat oven to 450*

1 head of cauliflower½ cup almond milk½ cup water¾ cup whole wheat pastry flour2 teaspoon garlic powder2 teaspoon onion powder1 teaspoon cumin1 teaspoon of paprika¼ teaspoon sea salt¼ teaspoon ground pepper

Wing Sauce1 tablespoon butter1 cup frank's red hot sauce

1. Line a baking sheet with parchment paper. 2. Wash and cut cauliflower head into small bite sized pieces. 3. Mix all ingredients (except for the butter and hot sauce) into a mixing bowl. The batter should be thin enough that it runs off of the fork and the cauliflower florets. 4. Dip each floret into the mixture and coat evenly. Shake or tap off the excess on the side of the bowl.5. Lay florets in an even layer on the parchment lined baking sheet.6. Bake for 25 minutes or until golden brown

 *While the cauliflower is baking prepare the ranch dip and wing sauce.
In a small saucepan on low heat melt butter and mix in hot sauce, bringing to a low simmer before removing from the heat. 

 7. Remove the cauliflower from the oven and put all of the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. 

8. Spread the wing sauce covered florets out onto the same baking sheet and bake in the oven for another 25 minutes.
Zesty Cilantro Ranch Dip6 ounces plain greek yogurt2 tablespoons apple cider vinegar¼ cup fresh cilantro1 garlic clove½ cup almond milk ¼ teaspoon dillsalt and pepper to taste

In a food processor, combine all ingredients and blend to desired consistency.

Guest Writer: Tolulope Ogunsola on "Exercise-Work Balance"

Below, hopefully you can identify with how to juggle your busy life with exercise. 

With heart, 

Derek

Plan it out ahead of time

I usually try to schedule my workouts ahead of time and treat it as a meeting.  This way I know that I have set time to work out and helps maintain a schedule because I treat it as any other important meeting or appointment.

Mix it up

It is important to switch things around a bit.  Some people get discouraged from maintaining their work out routine because they may get bored and it’s monotonous.  I am a big advocate of trying new workouts; with all the new routines and work outs there is plenty to choose from.  I have tried aerial yoga, PiYo, Orange theory, and countless of other different workouts.

It takes team work to make the dream work

I find that either working out with someone or a group is the best way because it keeps you accountable.  Even if you do certain exercises by yourself there are fun ways to “exercise” with others.  Some friends and I will often do a monthly challenge “together.”  We may not be in the same room but we follow the schedule of these challenges and hold each other responsible for completing them.  It is a good way of encouraging each other.

www.teempt.com          TEEM Performance Training

A Public's Health Affected

If you are an intercessor or if know of any, then tell them to pray for what is occurring in Baltimore, around the U.S., and around the world!

This blog post was posted before learning about the Baltimore Orioles' game change.

You cannot tell me that social justice, activism, public health, and socioeconomic status do not go hand-in-hand with physical activity. The correlation is actively being witnessed on national television as you read. In Baltimore, complete unrest has enveloped the city due to several instances of a lack of control. More recently, many individuals' daily lives have been affected. Those who enter the city cannot simply enjoy a baseball game with worrying about the car being vandalized. Better yet, those who enter the city may feel stressed about the pain that current Baltimoreans are feeling based on what happened to Freddie Gray, the teenager injured and killed while in police custody.

Everyone is hurting in some capacity.

Everyone's livelihood has been affected.

What do we all do about it per our professions?

As a health and fitness professional, it will be difficult to reach many of the individuals who are directly affected with the violence has birthed in Baltimore. Sure, there is the idea of community sport tournaments such as basketball and football. But, how would it be possible to involve the police? Typically, these types of tournaments evolve when the police have nothing to do with the initial incident. But, in this case, it is Protect & Serve vs. The Public.

That's not the correct competition.

The real competitor is multifaceted. How does a community compete with something on which they do not have a strong grasp?

Not sure if there is a best answer to this question. But, taking stressed, hurt, or bothered individuals out of the immediate harmful environment and re-inventing themselves sounds achievable. For health + fitness, I am not sure what that would mean at this time except to wait until peace enters again.

With heart,
Derek

Derek Arledge, MS, CSCS             www.teempt.com              TEEM Performance Training

The Organic Exerciser

Exercise within your means. That is organic exercise. No, this post is not about food.

For the beginner, you have to exercise within your means; otherwise, you will fall out of fitness very quickly. Well, unless, of course you have a strong support team or support system (i.e., family, friends, neighborhood exercisers, co-workers who exercise, etc.)

For the advance exerciser, there may be space to exercise out of your means. But, keep it under control. For example, you do not have to sprint on Monday; do a heavy weight workout on Tuesday; sprint again on Wednesday; think about resting on Thursday but instead go for a long run; swim on Friday, and so on. Again, you do not have to; but if you are training for something then this schedule might happen.

There is nothing wrong with organically exercising. In fact, an organic exerciser most often will use a lot of body weight exercises to achieve fitness success. Yes, it includes walking, running, biking, and swimming. The organic exerciser might use weights, but he/she does not get too extravagant with movements. The organic exerciser may participate in group training or in group exercise.

A mix of doing normal exercises and exercises that are out of your means, when performed safely, can produce great results. It's like the person who never runs hills all of a sudden run a hill one day and feels fine!

Fit Escape Bonus: accumulate 3 points (1-point per correct answer) and receive a free pass to Fit Escape 2015:

From the blog on "Best Outdoor Equipment" name the street of the closest hill to you.

With heart,
Derek

Derek Arledge, MS, CSCS        www.teempt.com          TEEM Performance Training

Fit Escape 2015! - Natick, MA

Full Registration is open on the website at www.teempt.com

Intro video

Be motivated! Have fun with health, fitness, and athletics! Learn! Meet people! 

Watch out for ways to win a Fit Escape freebie! The Organic Exerciser

The chance has been brewing for over two years...You can come as a beginner or as an advanced exerciser. Fit Escape 2015 will help you to enjoy a fit summer! The month of June marks a period when individuals begin to think of the relaxing summer season. Sparked by good temperatures, sunshine, plenty of greenery, and a sense of positive body awareness, your mind speaks movement at this point of the year.

...Enjoy proximity to Natick Mall.
...Group meet-n-greet at the hotel
...Gift card prizes!

If there is something you do not know, then you can learn it at Fit Escape 2015 in Natick, MA!

If you have any other questions, then please feel free to email Derek Arledge at derek.arledge@gmail.com or call 202.549.8934 (cell).

Location: Hampton Inn, 319 Speen Street, Natick, MA  01760

Days: Saturday, June 13th to Sunday, June 14th

Activities: Zumba, Yoga, Nutrition, and more!

Costs (only one discount per person permitted):

• Teachers receive 20% off (your school year is coming to an end, so why not wind down with a fitness pep-you-up!)
• Refer a friend. If you refer a friend, then you (only) receive 10% off. 

Deadline: The prices listed below are valid until Friday, May 15th!!!

• Do not miss out on a value worth over $1,100 that you receive at an excellent price!
• Overnight attendees receive bonuses!!!

Fit Escape 2015 - Natick

Non-Student/Married/Sa-Su $300.00 USD Non-Student/Single/Sa-Su $210.00 USD Non-Student/Drop-in/Per Day $90.00 USD Student/Sa-Su $180.00 USD Student/Drop-in $70.00 USD

Comments

With heart,

Derek Arledge, MS, CSCS       www.teempt.com         TEEM Performance Training

Best Outdoor Equipment

Trick question?...No.

It's more a reason or cause for layout, design, and access versus equipment that you need to purchase.

The other part of TEEM Performance Training is the outdoor season. Sure, it runs year-round. But, with the weather picking up to mildly nicer in New England and sub-warmer in the DC area, the outdoor season has arrived. Everything on this list should be free. If your area charges you an arm and a leg to use a tennis court, basketball court, pool, or if there is not enough access to the aforementioned within a two-mile radius of your home, then 1)it's shady...2) something needs to be done...3) someone or some local legislation does not know what they are doing when it comes to public health and fitness. So, here it goes:

Hills - Whether it involves the street or grass (preferably), you need them to challenge your heart. Period.

Fields - Honestly, you should have at least one field per neighborhood. It doesn't have to be a football field size. But, it can be small enough to adequately and safely field, say, a game of 3-on-3 or 4-on-4 Ultimate Frisbee. No research intended.

Parks and Playgrounds - Cambridge and Somerville, MA have about 200 in a total of 14sq/miles. You do not have live up to that number. But, if you live in a playground or park desert, then there is an issue. You should be able to walk to both of them.

Stairs - The best stairs are found in stadiums unless you live near Georgetown, Washington, DC, which is home to the stairs found in the movie "The Exorcist"; or if you live in Philadelphia and would like to emulate Rocky Balboa on your way to the Philadelphia Museum.

Straight-aways - are good for resistance? Why? They create wind tunnels that are shocking. Plus, they are great for running. Anyone who has run on a track or on a field knows that you can only run about 120 meters in a straight line. Have you ever asked or been around someone who asked, "I wonder what it is like to run 1/2 mile in a straight line that is not labeled as a trail?"

Curves - Street curves, that is. Why do you need curves? Curves can help strengthen ankles. Just make sure that you are not always turning left or always turning right. A curve plus a strait-away or hill is a hotbed for acceleration.

Walls - Brick and cement are what you mostly find. The only downfall? It would be great if more walls were slanted away from your body.


Woods - Because we all need to breathe better. Woods have trees. Trees give off oxygen. You need oxygen. I once had an undergraduate professor who said, "If you want to improve your breathing, run in the woods." Well, he knew what he was talking about since other professors in various colleges and universities have reference his books.


               

    With heart...Derek

Derek Arledge, MS, CSCS       www.teempt.com           TEEM Performance Training

Fitness Reimbursement via Health Insurance

Has everyone looked at their health insurance benefits?

If you have not fixed your eyes on the benefits, then please follow suit. You can get reimbursed up to a certain amount (i.e., $150 or $250), depending on the type of health insurance you attain. The amount can get you through one season of a TEEM Performance Training group package, meeting once per week. The amount that you get reimbursed may also be enough to kick start your entire exercise aspirations for the year. Now, I will admit that you could face the run-around by your health insurance agency since TEEM PT is not a health club. Typically, the reimbursement rewards those who belong to health clubs. but, why not take a safe chance at saving $150?

Why not be rewarded for the time you have taken to exercise and to improve your health? The reimbursement may cover massage therapy as seen in the photo to the left taken from the TEEM Health & Fitness Seminar at UMASS - Boston in 2011.

Check it out with your health insurance company: Blue Cross Blue Shield, Tufts, Aetna, Kaiser Permanente, Harvard Pilgrim, United Healthcare, and more.

So, what is your final word on reimbursement?

With heart,
Derek

Derek Arledge, MS, CSCS         www.teempt.com         TEEM Performance Training