Wednesday, May 25, 2011

Mi Amor--San Sebastian

People always ask me, "what is your favorite place you've been?" That's like asking what my favorite song is, or having to recall the best orgasm--what factors does one base their decision on? Everywhere I have been has been amazing in one way or another. If there was one place I could spend the rest of my life though it would be...  


San Sebastian, Spain. 



This little port town on the Atlantic coast is a place less traveled. In fact, when me and my best friend Erik were in France setting up our train tickets, the guy asked me with a confused look on his face, "why would you ever want to go to San Sebastian?" (Erik quickly threw me a look like where the shit are you taking me woman) I told the guy, "I've been there before." He responded, "It is BEAUTIFUL!" It's one of Europe's best kept secrets because the lack of tourists--guess the cat's out of the bag now.



San Sebastian has the feel of an old sailor town with a harbor full of rustic sailboats, small cobblestone streets, and local bars on every corner. It's surrounded by cliffs full of lush landscape and it's beaches are breathtaking. During the hot summer days you'll find people in bathing suits walking along the boardwalk, enjoying a scoop of ice cream. At night the streets and bars light up with people young and old. In Spain it's customary to eat a long dinner around 10pm, go out for drinks, and dance until the sun pokes its head out at dawn. 

Erik and I always have the same approach to a new town. We find our hostel (which knowing us can take awhile) noting all the landmarks, restaurants, and grocery stores we see along the way. We drop our bags off and then explore the town without a map. To us, maps target us as tourists and it's so much more fun to wander around, stumbling upon things as they come. We walk a lot, leaving no street unturned. Sometimes we get lost, but really who cares--are you ever really lost when your exploring new places?



What to do, what to do...

My father had told us about this incredible beach we had to go to (we were just in the south of France with him). We went to the grocery store and packed up our picnic of cold cuts, cheese, bread, and wine and were on our way. The beaches were beautiful and filled with people. We weaved our way between towels and headed for an empty spot. We sat down and it took us a minute to notice the naked man sprawled out on his back, sunbathing. Wasn't exactly the view we were looking for, so we moved to the only other empty spot, which ended up being next to another naked man. After a couple moments of silence a light bulb goes off in our head and we look at each other, "we are at a nude beach." Why is it always the old wrinkly people tanning naked? Thanks a lot dad.



Another must see is Monte Urgull, which is situated on top of a mountain that overlooks the sea and town of San Sebastian. It's a beautiful hike up to the top of the mountain and you can take several different trails. They lead up to Castillo de Santa Cruise de la Mota (Castle of the Holy Cross) which earliest records date back to the 12th century. There is also a massive statue of Christ that reminds me of Rio de Janeiro. When we took our hike the day was a little misty but warm, and we brought a backpack full of picnic goodies that we ate from the castle's spectacular view. There are few things in life that are better than sharing moments like those with a loved one.



There is another castle in the town of San Sebastian that Erik and I wanted to visit. We kept seeing it in the distance and decided to just try and find it. I should note here that there are certain times you should really use a map. Erik and I will walk for four hours straight trying to find a place before we will admit we are lost. We were lost. The castle disappeared from our vanish point and we never found it. Was there really even a castle? Perhaps the tapas, heat, and wine had gotten to our heads.

Oh the tapas bars! Not to be confused with topless bar. Tapas are these magical little appetizers served in every corner bar. Walk into a place during lunch or dinner and there are platters lined up across the whole bar full of 20 varieties of tapas. One night we decided to go tapas hopping, which I suggest you bring some willpower with you if you plan on doing this. We tried so many different tapas that we ended up sitting on a street corner later that night, in pain, slightly hallucinating from consuming too much food. I had nightmares about tapas months after my trip--but they are so good. Another must have is paella, which is a saffron rice dish with tons of fresh seafood, chicken, and sausage--amazing. 



Over the 18 years I've been traveling I have discovered that the best way to enjoy your time in a city is to the mimic the locals. Just so happens the hostel we were staying at was in Old Town square and we didn't have to go far too find some fun. We noticed that all the hip youngsters were lined up around the edge of this square in big groups. They had food, tons of alcohol, music, guitars, and were having the best time just hanging out. So Erik and I grabbed some booze and joined them. Once you meet some locals it's easy from there--they take you to the best bars and clubs that you probably wouldn't have discovered on your own. 

     

We stayed at the Adore Plaza hostel, which was a perfect location. It was a couple blocks from the harbor, not far from the beach and next to a ton of shops, restaurants, and bars. The accommodations were nice, clean, and a sweet family owned the place--although coming home at wee hours of the night felt like sneaking into our parents house. It was within our budget too, 30€ a night split between the two of us. The trick with hostels is finding a central location (and clean sheets). You barely spend any time in the room, so who cares if it's a little run down or you have to share a bathroom. We ended up staying at the Bates motel in France and I'm still here--but that's a story left for next time.

Tuesday, May 24, 2011

What's for Breakfast?

Fruit Smoothie Magic--blueberry, raspberry, pineapple, watermelon deliciousness.





I love smoothies because they are quick, satisfying, and there are hundreds of variations. They are perfect to bring on the road, which let's be honest--who has time to make breakfast in the morning? This particular mix of flavor explosions is my favorite because it has whey protein, glutamine, and is lower in calories than anything you will find at a smoothie shop.

I use Designer Whey Protein (which comes in vanilla and chocolate) because it has 18g of protein, 3g of carbs, 2g of fat, and only 100 calories. Be careful of protein powders that have added carbs and fat. Most experts recommend consuming 1g of protein per pound of your target body weight (a little less for woman). Also your body uses more energy to breakdown protein, which will help regulate your body weight and it promotes healthy muscle mass.

I use Glutacor powder (glutamine) before and after I workout because glutamine is an amino acid and helps repair the body faster (makes you less sore and promotes lean muscle).

Fruits have essential micro-nutrients that our body doesn't produce and micro-nutrients have a ton of physiological functions.

Here's how to make it...

1/4c Organic frozen blueberries
1/4c Organic frozen raspberries
1/4c Pineapple tidbits
1/2c Watermelon juice
1/4c Nonfat milk
1/4c Purified water
1 scoop Vanilla Whey Protein
1 scoop Glutamine

Directions: Put liquids in blender first, then powder, then fruit and blend. Enjoy!

*Note: It tastes fruitier with more juice instead of water, but for my variation I prefer less calories. If you don't care for protein powder or glutamine you can leave those out and subtract 108 calories from the recipe :)

Calories: 232
Protein: 23
Carbs: 33
Fat: 2
Fiber: 4
Sugar: 23
Sodium: 116 

Love. Yoga.

I've always been more of the cardio and weights type. I never took a kick boxing or pilates class. I had a personal trainer for a long time and we always focused on circuit training. I fell into a fitness plateau and decided it was time for a change.

I had heard about this yoga thing, but I always thought it was some hippy BS and there was no way stretching could be a decent workout. I have never been so wrong. The first time I tried yoga I not only felt really out of shape, but muscles I didn't even know existed were sore. What I didn't realize was that yoga is very much a body-weight and cardio workout or "practice". Yes it stretches you out like no other, but you're also using your own body-weight and balance to hold yourself in some ridiculously hard positions. I quickly discovered my own body-weight was a lot heavier than any weights I was using in the gym--and the quick transitions from position to position kept my heart rate at a fat burning level.

My favorite way to do yoga is in the comfort of my own living room (granted my roommate isn't home watching me do downward dogs) and I aim for a couple practices a week. It's great on days I am sore from the gym and need a full body stretch--or days I just need to release tension, clear my mind, and focus on my breath. I use the free yoga videos on my TV most days, but some days I just create my own vinyasa (flow). I like a practice that switches back and forth from slow-burning positions to more heart thumping movement.

So far Jillian Michaels "Yoga Meltdown" has been my favorite DVD because she adds a lot of cardio to her practices.


If you haven't discovered yoga yet--get out there and try it. There are so many variations in yoga that no practice should ever be the same. When you continuously change your workouts, your muscle don't have time to adapt. It's a great way to avoid annoying plateaus and makes exercise fun.

Monday, May 23, 2011

What's for lunch?

Tuna Cilantro Salad--yes please.



I'm one of those people who becomes pretty set in their ways about food--I know what tastes good, I know what's healthy, and I know what's convenient. Today I was grocery shopping at Trader Joes and headed straight for my staple items. Then I thought, "Wtf am I doing?" I of all people should know eating the same foods isn't good for your body. I ventured to try some new stuff, so came up with some recipes in my head as I was shopping--careful to study all nutrition labels first.

Here's what I came up with for lunch--simple, fresh, healthy--YUM

1 Can of tuna in water (no salt added)
2 tbsp cilantro dressing
1 tbsp caesar dressing
1 tsp lemon juice
1 cup butter lettuce and radicchio mix
1 cup romaine lettuce
fresh ground black pepper
1 piece of toasted whole wheat artisan bread

Mix tuna, 1tbsp cilantro, 1tbsp caesar dressing, 1/2tsp lemon, and black pepper. Mix lettuce with 1tbsp cilantro dressing and 1/2tsp lemon juice. Put tuna mixture on top of lettuce and eat with toast.

Calories: 295
Fat: 8.8
Carbs: 26
Protein: 30
Fiber: 4
Sugar: 3

Mediterranean Diet

I've always considered myself a healthy eater--I don't eat fast food (in fact I rarely eat out), I stay away from sweets and fried foods, I shop mostly at Trader Joes, and I buy mostly organic. Six months back though I noticed I was feeling sluggish for no reason, my hands were frequently shaking (like a 60-year-old alcoholic), and I would get light headed. I knew something wasn't right, so I had blood work done, but there was nothing noticeably wrong. My doctor told me it was probably my diet, which was shocking. So I did a ton of research on nutrition (which was easy working for a health and fitness website) and something caught my eye--the Mediterranean diet.

The Mediterranean diet isn't really a "diet"--it's a lifestyle. Over the past four months I have fully adapted this lifestyle and it's incredible how much more energy I have and the shakes just disappeared! Wow, what a concept--the food you fuel your body with directly effects how you feel. Duh. The great thing about this diet is it can easily be used to lose weight too if you are calorie conscious and active.

Here's the Mediterranean diet--d e c o n s t r u c t e d

Mostly Eat:
-Vegetables
-Fruits
-Whole grains (whole wheats, brown rice, quinoa)
-Lean protein (Fish, chicken, low-fat dairy)
-Legumes
-Olive oil
-Nuts

Sometimes Eat:
-Red meat
-Red wine (optional)

Don't Eat:
-Processed foods (chips, cookies, frozen entrees, packaged snacks, fried foods)
-Trans fats

I interviewed Emma-Leigh Synnott, and certified nutrition and fitness expert, and she gave me her expertise on the subject. According to Synnott, during the 1950-60's people living in Greece, Crete, and Southern Italy had longer life spans and fewer chronic diseases. A professor named Ancel Keys wanted to know why these people were so dang healthy, so he studied their lifestyle .His research lead to what we now know as  the Mediterranean diet. Ironically though what they were eating was a forced diet because of a shortage on food during that time--these foods were all they could afford. Daily hard labor also kept them in great shape.


The Mediterranean diet digs deeper than helping you look and feel great—it keeps the doctor away.

Olive oil is a heart-healthy ingredient in the Mediterranean diet. This doesn’t mean douse everything you eat with EVOO—it is a high calorie food (120cal/tbsp). But, when used as a substitution for other fats (butter, margarine) olive oil has many health benefits. It’s a rich source of Mono-unsaturated fat with one particular monounsaturated fat, ‘Oleic acid’, thought to be responsible for the majority of the health benefits, according to Synnott. She also noted that olive oil can help in the following ways:
-          Improve total cholesterol levels (and lowers LDL)
-          Decreased the risk of some cancers (breast, colorectal, prostate)
-          Decrease cognitive decline and Alzheimer’s
-          Decrease blood pressure
-          Improves insulin sensitivity
-         Improve endothelial function (to help maintain the ‘integrity’ of blood vessels & decrease vascular disease)
-          Decrease the risk of blood clotting 

Fish is a great source of protein and Omega-3 fatty acids. With the addition of Omega-3’s, fish can also help in the prevention of certain health conditions in a similar way as olive oil.

Eat more fruits and vegetables may sound like a broken record, but when you discover seasonal, vibrant produce you can enjoy, your body will thank you. For one, they contain micronutrients (essential vitamins and minerals) that our bodies cannot produce. They also contain fiber which regulates digestion and promotes weight-loss (because you feel fuller, longer). The recommended daily allowance (RDA) is 22-28 grams of fiber for women and 28-34 grams for men per day.

If you're thinking of adapting the Mediterranean diet (and I highly suggest you do) I would start off slow. For me it was a process of trying new foods and weaning myself off of the processed stuff. Luckily I like to cook, but I don't always have time to prepare meals. I became very creative with finding foods that were frozen or already prepared, but were ok for my diet. I'm a food label whore--I read everything before I buy it.

You will always find in my house...
-Cooked organic brown rice (frozen) 
-Organic chopped spinach (frozen)
-Organic berries (frozen)
-Variety of fresh, organic fruit
-Carrots
-Nonfat greek yogurt
-Variety of lettuce
-Cooked chicken breast
-Low-fat string cheese 
-Whole wheat artisan bread
-Whole wheat pasta
-Nuts
-Whey protein powder
-Olive oil 
-Variety of spices

I try eat a high protein diet because I workout a lot (and the body uses more energy to break down protein as compared to carbohydrates, which helps maintain a healthy weight). To ensure that I have a great balance of protein, carbs, fat, fiber, and that I'm not eating too much sodium or sugar I use MyPlate on LIVESTRONG.COM. I simply type in the food I eat at every meal or snack and it gives me the nutritional break down and calories. Keeping track of your nutrition is also the best way to lose weight.