SheElf

I started working out last week. It's been awhile since I've last exercised...a long while. Problem is - I've started spotting after my workouts. Yesterday - after a BRUTAL leg workout - I did more than merely spot. I bled as though I was on my period. Which I wasn't. I kind of freaked out and went to see my doctor today. However, as soon as she got my age (31), she kind of dismissed it - saying that irregular periods were common after 30. Particularly during a heavy workout. Has this ever happened to anyone else? IS it normal? After I pushed, the doctor ran some blood tests, a pap smear, and did an ultrasound. But I guess I'm looking for a little bit of reassurance. Being told that it's basically normal to start breaking down because I've hit the big 3-0 has kind of bummed me out.

My breakfast every morning consists of kimberly snyder's infamous glowing green smoothie. I seriously can't start my day without one of these now: 1/2 banana 1/2 apple (peeled) 1 pear (peeled) 1/3 cucumber (peeled) 3 cups spinach 1 cup romaine lettuce 1 cup grapes juice from 1 lemon ice The color is a bit off-putting (it's certainly a glowing green!) but try it a few times and you'll be absolutely hooked. It's a fantastic way to get leafy greens into your diet.

Raw Coconut Macaroons Yield: Approx 10 Macaroons 2 cups coconut flakes ½ cup raw Cacao Powder ½ tsp Vanilla Extract 1/8 tsp Sea Salt ½ tsp Powdered Stevia ½ cup Maple Syrup Mix all the ingredients together in a large mixing bowl, adding the maple syrup last. Scoop out small mounts and place on a cookie sheet. Place in the freezer for at least 3-4 hours before serving.

Sweet Potato Enchiladas Yield: 6-8 Servings ½ cup Vegetable Broth, divided 1 medium Onion, diced 5 cloves Garlic, minced 1 tsp Coriander 2 tsp ground Cumin 2 cups fresh Spinach, chopped 2 cups Black Beans, chopped in a food processor 4 tbsp Soy Sauce 3 cups cooked, mashed Sweet Potatoes Sea Salt, to taste Large tortillas Favourite Salsa Preheat oven to 350F Heat 2 tbsp vegetable broth in a medium skillet over medium-high heat. Add onion and garlic. Sauté until onion is translucent. Add coriander and cumin. Cook for 1 minute, stirring constantly. Add remaining vegetable broth, spinach, black beans, soy sauce, and mashed sweet potatoes. Cook for 3-5 minutes. Remove from heat and season with salt. Place ¼ - ½ cup of mixture in center of tortilla. Roll into a burrito and place in a baking dish. Once all the burritos are assembled, pour your favourite salsa on top and cover with aluminum foil. Bake for 25 minutes. Enchilada Sauce Yield: 2 ½ Cups ½ small Yellow Onion, peeled and diced small 3 cloves Garlic, peeled and minced ¼ cup Ancho Chile Powder, toasted 1 tsp Cumin, toasted 1 cup Tomato Sauce 1 ½ cups Vegetable Stock Sea Salt, to taste Place the onion in a large saucepan and saute for 5 minutes over medium heat. Add the garlic and toasted spices and cook for another minute. Add the tomato sauce and vegetable stock and cook over medium heat for 10 minutes. Season with salt.

Baked Falafel Yield: Approx 15 Balls Coconut Oil 2 cups cooked Chickpeas 1 tbsp Vegetable Broth 1 cup finely chopped Onions 2 small Garlic Cloves, minced 3 tbsp chopped fresh Parsley 1 tbsp chopped fresh Cilantro 1 tsp Lemon Juice 1 tsp Olive Oil 1 tsp Coriander 1 tsp Cumin 1/8 tsp Cayenne Pepper 2 tbsp Chickpea Flour 1 tsp Baking Powder ½ tsp Sea Salt ¼ tsp Black Pepper Oil free garlic, Raw Cider Vinegar, Tahini, and Almond Butter Dressing. Preheat the oven to 375F. Oil a baking sheet with coconut oil or use parchment paper Mash the chickpeas in a food processor, or place the chickpeas in a medium sized bowl and smash with a fork, Place into a large mixing bowl. Heat the vegetable broth in a small pan and gently cook the onions for a few minutes until translucent. Add the garlic and cook for another minute. Add to the mixing bowl. Add the rest of the ingredients, except the dressing, and mix well. Put in a small amount of coconut oil on your hands and form the mixture into small balls. Place onto the oiled baking pan. Bake for 22 minutes, then flip with a spatula and bake on the other side for another 22 minutes, until slightly brown. Serve in pita pockets or over a green salad, with Raw Chickpea-less Hummus, or Oil Free Garlic, Raw Apple Cider Vinegar, Tahini, and Almond Butter Dressing, along with cucumbers, tomatoes, and lettuce.

Simple Daal Yield: Approx 2/3 Cup 1 ½ cups dry Red Lentils, rinsed 4 cups Vegetable Stock or Water 2 while dried Chilies, or ½ tsp crushed 2 tsp Turmeric 1 tsp Sea Salt 2 tbsp Coconut Oil or Olive Oil 1 tsp Cumin Seeds 1 medium Onion, chopped 2 cloves Garlic, minced or grated 1 tbsp grated Ginger Root (or an additional clove of garlic) 1 cup chopped Tomato (optional) 1 tbsp Lemon Juice 1 tsp Garam Masala Combine the lentils, stock or water, chilies, turmeric, and salt in a soup pot on high heat. Bring to a boil, then reduce heat to simmer for about 30 minutes, until lentils are tender, stirring continuously. You may add up to an additional cup of water or stock to adjust to desired consistency. Heat the oil in a small skillet on medium-high. Add the cumin seeds and sauté for about 15-30 seconds, until seeds are fragrant but not burning, then stir in the onions, garlic, and ginger. Reduce heat to medium and sauté for about 5 minutes, until onions begin to brown. Add tomato and sauté for another 7 minutes. Discard chilies once lentils are tender. Stir in the onion mixture, lemon juice garam masala, and additional salt if desired.

Lentil Chili Yield: 6-8 Servings 3 medium Yellow Onions, peeled and chopped 1 ½ cups chopped Celery 2 medium Carrots, peeled and sliced 2 medium Bell Peppers, seeded and chopped 1-2 cloves Garlic, peeled and minced 6 cups Veggie Broth 1 ½ tbsp. Chili Powder 1 tsp ground Cumin 1 tsp Paprika ½ tsp Chipotle Powder or Smoked Paprika ½ tsp Cayenne Pepper 2 cups Red Lentils, rinsed One can crushed Tomatoes One can Kidney Beans, rinsed Zest and juice of 1 Lime Sea Salt, to taste Black Pepper, to taste Place the onions, celery, carrots, bell peppers, garlic, and 1 cup veggie broth in a large pot over medium-high heat. Cook, stirring occasionally, until the veggies soften, 5-7 minutes. Add the chili powder, cumin, paprika, chipotle powder, and cayenne pepper and cook for 1 more minute, stirring well. Add the lentils, tomatoes, kidney beans, and remaining veggie stock to the pot. Cover and bring to a boil over high heat. Reduce heat to medium low and simmer until lentils are soft, about 45 minutes. Add the lime zest and juice, and season with salt and pepper.

Taco Salad with Cilantro-Lime Dressing Yield: 6 Servings For the Salad: 4 Corn Tortillas 6 cups chopped Romaine Lettuce 1 ½ cups seeded and chopped Cucumber 1 ½ cups seeded and chopped Tomato 1 ½ cups chopped Broccoli Florets One can Black Beans, drained and rinsed One can Pinto Beans, drained and rinsed 2 Cups Corn For the Dressing: One can Cannellini Beans, drained and rinsed 2 cups Cilantro 1 cup Italian Parsley Leaves ¼ cup Tahini One 4-oz can diced Green Chilies, drained 2 tbsp Soy Sauce 1 tsp Chili Powder ¼ tsp crushed Red Pepper Flakes 1-2 cloves Garlic, peeled and minced (optional) Zest and juice of 2 Limes To Make the Salad: Cut the corn tortillas into thin slices. Place the slices on a small baking sheet and toast in a toaster oven for 3-5 minutes, or until crispy. Place the lettuce in the bottom of a large serving bowl. Add the cucumber, tomatoes, broccoli, black beans, pinto beans, and corn. Set aside. To Make the Dressing: In a blender, combine the cannellini beans, cilantro, parsley, tahini, green chilies, soy sauce, chili powder, crushed red pepper flakes, garlic, lime zest and juice and 1 cup of water. Blend on high until smooth. To Serve: Place the tortilla strips over the salad in the bowl and, if serving immediately, pour the dressing on top. Alternatively, if the entire salad will not be eaten at once, keep the dressing on the side to prevent the vegetables from wilting. You will have leftover dressing; store it in an airtight container for 4-6 days in the refrigerator and use it on another salad or as a dip for vegetables.

Garlic, Vinegar, Tahini, and Almond Butter Dressing Yield: Approx 1 ½ Cups 2 cloves Garlic 1 tbsp Tamari 3 tbsp Raw Apple Cider Vinegar ¼ tsp Sea Salt ½ cup Water 2 tbsp Nutritional Yeast 1/3 cup Tahini 2 tbsp Almond Butter Put all the ingredients, except for the tahini and almond butter, in a blender until smooth. Add the tahini and almond butter and blend again until the dressing is thoroughly combined. **works great on falafels in place of yogurt or dairy-based sauces

Creamy Dijon Tahini Dressing Yield: Approx 2 ¼ Cups 2 ½ tbsp low-sodium Tamari 2 tbsp raw Apple Cider Vinegar 1 clove Garlic, minced 1/3 cup chopped White Onion 1/3 cup raw Tahini ¼ tsp Black Pepper 1/3 cup Dijon Mustard ¼ cup Nutritional Yeast 2/3 cup Water Put all of the ingredients into a blender until smooth

No-Cheese Sauce Yield: 2 ½ Cups 1 large Yellow Onion, peeled and coarsely chopped 1 large Red Pepper, seeded and coarsely chopped 3 tbsp Cashews, toasted (optional) 1 tbsp Tahini (optional) 1 cup Nutritional Yeast Sea Salt, to taste Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistence. Variations: Use an equal amount of roasted red peppers in place of the raw pepper Combine the prepared sauce with salsa, and use it as a dip for vegetables Add ½ tsp of nutmeg with salt

Scrambled Tofu Yield: 4 Servings 2 tbsp Vegetable Broth ½ large Onion, diced ½ large Carrot, grated 2 cloves Garlic, minced 1 tsp Curry Powder 1 ½ tsp light Miso 1 pkg firm Tofu, crumbled Sea Salt, to taste Black Pepper, to taste 8 chopped Cherry Tomatoes (optional) Gently sauté onion, carrot, and garlic in 2 tbsp vegetable broth in a pan on medium-high heat until onion is translucent. Reduce heat to medium and add curry powder, miso, and tofu. Cook, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. If desired, top with cherry tomatoes and serve hot.

Whole Wheat Berry Muffins Yield: 12 Muffins 2/3 cup unsweetened Plant-based Milk 1 tbsp ground Flax Seeds 1 tsp Apple Cider Vinegar 2 cups Whole Wheat Pastry Flour 2 tsp Baking Powder ¼ tsp Baking Soda ¾ tsp Sea Salt ½ cup Unsweetened Applesauce ½ cup Maple Syrup 1 ½ tsp Vanilla Extract 1 cup Berries Preheat the oven to 350F. In a large measuring cup, use a fork to vigorously mix together the plant-based Milk, flax seeds, and vinegar. Mix for about 1 minute, until it appears foamy. Set aside. In a medium mixing bowl, sift together the flour, baking powder, baking soda, and salt. Make a well in the center of the mixture and pour in the milk mixture. Add the applesauce, maple syrup, and vanilla and stir together the wet ingredients in the well. Incorporate the dry ingredients into the wet ingredients until the dry ingredients are moistened (do not over mix). Fold in the berries. Fill each of the muffin cups three-quarters of the way to the top and bake for 22-26 minutes, or until a fork comes out clean. Let the muffins cool completely, about 20 minutes, before removing from wrapper and eating.

Apple Cinnamon Muffins Yields: 12 Muffins 2 cups Spelt Flour 1 tsp Baking Soda ¾ tsp Cinnamon ½ tsp Sea Salt 1 medium apple, peeled and diced 1 cup applesauce ¾ cup Raisins/Cranberries 1/3 cup Non-dairy Milk 1/3 cup Maple Syrup 3 tbsp Sunflower or Olive Oil 1 tbsp Apple Cider Vinegar ½ cup Flax seeds Preheat the oven to 375F. Whisk together the flour, baking soda, cinnamon, and salt in a large bowl. Add the apple, apple sauce, cranberries, milk, syrup, oil, vinegar, and seeds or nuts. Stir just until all flour is absorbed. Portion the batter into muffin cups and bake for 20-22 minutes, until the tops are domed and a toothpick inserted in the center comes out clean. Stores in an airtight contained for up to 3 days.

Let's Get This Party Started! As promised, I'm posting my "before" stats + picture. It pains me to post this as I've somehow managed to pack on 10lbs in the past few months, but I need motivation. And more, I need competition and a sense of progress to help me move forward with my goals. Personal Stats: Height: 5'6"Weight: 117lbsWaist: 29.5"Bust: 33.5"Hips: 36.5" A Recap of my Quests: Quest #1: Strength Train 3 times/week I've volunteered at the local fitness center to give myself a little bit of added inspiration to hit up the gym. For 5 hours of my time/week, I get my gym membership - and classes - free! I had my first shift last Friday, and used the time to get familiar with the equipment. One of my biggest hurdles with weight training has always been that 'intimidation factor'. I've always felt like an incompetent impostor at the gym because a) I've never really known how to use the equipment, and I've always been surrounded by uber-fit people who do. Part of my volunteer training was a quick overview of the machines. I can't claim to be comfortable with them yet, but at least the gym has (thus far) been empty enough that there aren't any witnesses to my weakness and general incompetency! And boy am I ever weak! Here's how I did (feel free to point and laugh); Friday, July 4th - Shoulders (Free weights) Front Shoulder Raise 3 sets of 12 at 7lbs Side Shoulder Raise: 3 sets of 12 at 5lbsShoulder Shrugs: 3 sets of 20 at 15lbsReverse Fly: 3 sets of 12 at 5lbsMilitary Press: 3 sets of 12 at 5lbs I ended the session with 30 minutes of yoga - sun salutation Monday, July 7th: Chest & Triceps Bench Press: 3 sets of 10 at 20lbs (plus bar)Incline Press: 3 sets of 10 at 20lbs (plus bar)Fly: 3 sets of 10 at 5lbs (free weights)Push Ups: 2 sets of 10Tricep Pull Downs: 3 sets of 20 at 35lbsChair Dips: 3 sets of 10 Writing down my stats has really shown me how far I have to go. A bench press of 20lbs!? A mere 10 push-ups (and half-hearted ones at that)!? Pathetic. When did I get so weak? A few months ago I was able to do 15 push-ups - with proper form - no problem. I'm absolutely appalled at myself. However! I'm consoling myself by reiterating that one of the "benefits" of being this pathetically weak is that I should see significant progress very quickly. Quest #2: Improve my Flexibility I've done the sun salutation a few times since Friday. I haven't noticed any improvement on my flexibility (still have trouble touching my toes until after I've warmed up), but I know that I haven't been pushing myself. I picked up a book to try to learn some new moves and routines, but I find it so cumbersome to consult a book while I'm trying to meditate. Tonight I'm going to surf online a bit and see if I can find some videos. I do much better in a 'class' environment, and online videos is probably the closest thing I'll be able to get to an interactive class here, since I'm currently living in a very small town. If anyone knows of a good website, please let me know in the comments! Quest #3: Fully Commit to Healthy Eating I've been 95% vegan since the beginning of this challenge. I had a small piece of salmon last night and a little bit of egg in my vegetarian lasagna today, but so far I've managed to nay-say the cheese. I'm having a more difficult time cutting down carbohydrates, since I absolutely love bread (and am currently on baking-duty for the household. Oh muffins, I adore thee). I've stepped up on my salad intake, and am trying to delve into fruit smoothies whenever I'm hit by a case of the munchies...but my scale is still creeping up. I'm not sure how much more I can do on the diet front...which is mildly depressing. Conclusion: As of right now, the Nazguls would absolutely annihilate this SheElf!