Peace at last...for now.
Friday, April 30, 2010
Frame of Mind
Peace at last...for now.
Thursday, April 29, 2010
Hit A Plateau? Ramp Up Your F.I.T.
If you've been working out consistently, let me be the first to say - way to go! Consistency is probably the biggest issue for people beginning a new workout plan and who frequently get on and off the workout wagon. Frankly, it's probably the most important variable for initially seeing results. In those first few weeks and months, people are generally focus on just getting to the gym and are not overly concerned about the quality of their workouts.
But invariably, once you've mastered consistency, there will come a time where the dreaded plateau hits. There is nothing worse than putting in the time and not seeing any movement on that scale when you know you've got at least 10 lbs. left to go. What gives?
Well, from a physiological standpoint, what usually happens is that we get into a routine and initially, that routine challenges our muscles for about 4-6 months. However, our bodies are smart and they get more efficient at doing the exercises that they've become accustomed to doing. So, the same amount of work no longer produces the same results.
Solution: switch it up using the F.I.T. principle. F.I.T. stands for three things -
F = frequency. If you're in a rut, increase the frequency of your workouts. Kick it up from hitting the gym 3 days a week to 4 and you'll see improvements.
I = intensity. Run faster, cycle harder, lift heavier weights. By increasing the intensity of your workouts, you're shocking your body into action.
T = time (or duration). If you've been riding the elliptical for 30 minutes, bump your time up to 45 minutes.
As you level of fitness increases, you can mix up the different variables above (for example, increasing both your intensity and time) to maximize the time you spend working out. While it's definitely a simple concept, it's a surefire way to jump start your progress again. So go ahead and challenge yourself, you have nothing to lose...but weight!
Wednesday, April 28, 2010
Strawberry Muffins
On Sunday, we took our regular family trip to the neighboring WalMart in Waynesville, NC – perhaps the largest one in existence. Seriously, the store is huge with isles twice the normal width and a selection of “green” products that we don’t have in our local WalMart. But enough about our ginormous and well-stocked WalMart, I don’t want to make you any more jealous that you already are about our great shopping options in the North Carolina mountains. Who knew 5 years ago that I would be ranking WalMarts? Anyways, while we normally don’t buy produce during our trip, I couldn’t help but notice that strawberries were $1 a pint. So, I bought 6 pints. And thus my strawberry cooking fest began.
These strawberry muffins are a modification of my blueberry muffin recipe. Since I happen to love the combination of angel food cake and strawberries, I switched out the oil with applesauce, which gives them a light and airy consistency. Also, I replace the skim milk with vanilla soy milk to make them more Parker friendly and since the soy milk is sweetened, I can use less sugar in the recipe.
Here are the ingredients:- 1.5 cups all-purpose flour
- 1/2-2/3 cup white sugar
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1/3 cup vegetable oil (or applesauce)
- 1 egg, beaten
- 1/3 cup vanilla soy milk
- 1 cup sliced strawberries
*If you use the applesauce instead of the oil, go ahead and spray the muffin tins with Baker's Joy or something similar or they'll stick a bit when you try to remove the paper.
And that's it - so go forth, take advantage of the uber cheap strawberries this season and bake away. Muffins freeze wonderfully.
Tuesday, April 27, 2010
Greening Up The Mountains Festival
The Greening Up The Mountains event is a street festival in our little town. It's purpose is to celebrate the arrival of spring and the name comes from the fact that as the trees start to regrow their leaves, you can literally see the tree line inching up the mountains with each passing day until this part of the country regains its lush green appearance.
The festival features live local music and plenty of local artisans selling their craft. There are also plenty of things for the kiddos to do. They had sandboxes set up...
...and water tables...
...and bouncy slides...
...and freaky costumed mascots, which Parker still loves...
...and a basketball hoop - watch out for the future NBA Star! Check out his form...
...and there were lots of people so I kept a death grip on the kids (we were there with Parker's best friend and his family)...
...as you can tell, Parker wanted to run free. Oh, and he was afraid that his pink balloon would fly away. Yup, there was lots of fun to be had (for the non-agoraphobic people in our group), but I finally relaxed when we find a church playground that was entirely fenced and had no one else in it.
See, I can be loads of fun!
Monday, April 26, 2010
Stuffed Shells
Saturday, April 24, 2010
Central Prison - Home of North Carolina's Death Row
Yesterday, I took my students to Central Prison located in Raleigh, North Carolina. It was my second trip to that particular prison. My second trip to North Carolina's death row. Since most people won't get the opportunity to tour a maximum security facility, I thought I would share my experiences with you and give you a glimpse of what life inside looks like to an outsider.
When you first pull up, Central Prison is an imposing facility. A building of solid brick, encircled by thick barb wires...
...and four guard towers with armed guards. They have both a rifle as well as a handgun available to them.
When you enter the front doors of the facility, there's a spacious lobby with administrative offices off to the left and a staff break room off to the right. Pictures of the history of the prison decorate the walls and it has the general feeling of a government building. The only difference is that the individuals you see cleaning around the front room and changing the trash are wearing the white shirts and khaki colored pants that denote them as prison trustees - inmates who are trusted with working all of the various jobs around the facility.
We're greeting by the correctional officer who is there to guide up on our tour. He, like so many other officers, has a blunt manner and a gruff exterior. He, quite frankly, was not happy to see us. Tour groups such as ours pose a security risk and every time a group enters a maximum security facility, that security is breached. My students shifted from foot to foot uncomfortably. I tried to prepare them for the experience, but they're young and didn't quite grasp the idea that the world of prisons is a world unto it's own. Different rules and different norms apply here.
That's exactly why we're there. Experiencing the inside of a facility is much different than discussing it in comfort of our classroom.
Next, a second correctional officer brings out a shadow box filled with inmate-made weapons. There are shanks (sharp pieces of metal) and toothbrushes filed to points; hypodermic needles and razors attached to sticks. Yes, these weapons were confiscated and yes, inmates inside probably still have a number of them which haven't been found yet. In fact, I can guarantee it.
More nervous shuffling among the students. I'm certain that half of them were second guessing their decision to come. Of course, all of the officer's words up to that point were meant to convey one message: use caution on the inside. I think the kiddos got the point.
After our welcoming speech, it was time to clear the metal detectors and head into the facility. Everyone made it through and we headed straight to the elevators to head upstairs to the death house, which is located at the front of the facility. Upon entering the large elevator, one of my students commented on the fact that there were no buttons to push for 1st floor, 2nd floor, etc... The officer pointed to a speaker and camera in the ceiling and loudly said, "1st floor please!" As a security measure, the elevators are operated by the control station up front. In fact, every single design decision in this facility is about control and security.
As we exited the elevators, we turned to corner and entered the death watch area....
...except that instead of being empty, there were 10 very large correctional officers in full riot gear standing there looking at us. I think one of my students peed herself. They were practicing cell extractions (getting an inmate out of a cell when he was an unwilling participant in the process) and because there was no one currently awaiting execution, the death watch area was a good place to practice this.
Death watch is the area where inmates are taken 24 hours to one week prior to their execution. This is where they eat their last meal, consult with a religious leader and get to visit with their loved ones on the day of their execution. There's a guard stationed outside of the cell to make sure that the inmate doesn't attempt suicide in the days leading up to the execution.
We turned the corner from the death watch area and headed down to the execution room.
In the picture above, the gurney used for lethal injections is set up as it would be if an actual execution was taking place. The glass on the other side of the gurney is the viewing area. Both rooms are small. Very small.
The execution room itself has been used for that purpose for quite some time. The floor is hollow and there's a large vent in the ceiling. Both of those features were installed when the room was used as a gas chamber. There's also what looks like a small steering wheel on the outside of the room that was used to control the flow of gas into the room.
There is also a huge, covered outlet in the middle of the floor, which is where the electric chair was previously plugged in. This is what the room looked like with the electric chair in it.
That chair is now in a museum in Raleigh, but the outlet is there as a reminder of the changing methods of execution that were employed. Finally, there was the gurney. The needles are inserted into the inmates arms in a separate, small room off to the side of the execution chamber and the individual who compresses the syringes that release the cocktail of drugs is concealed behind the second curtain.
After all of this was explained to my students, all 16 of which were sandwiched into the small execution chamber, they were practically tripping over one another to get out of there. Regardless of your personal beliefs, that is an incredibly uncomfortable room to be in, period.
After that, we headed to the pods where the condemned offenders were housed.
The tables that you see in the center of the room serve as the "day room" area, where the inmates can watch TV or play cards and all of the cells behind the day room area are single man cells. With the exception of count time (where the inmates are officially counted 4 times a day) and sleep time, the inmates on death row can hang out in the day room area. If they want to watch TV, they have to wear their headphones that they check out of the recreation area and the schedule is predetermined by a member of the staff.
Count cleared while we were touring the death row pods (meaning all inmates were accounted for), but they kept the inmates in their cells until we were done. As we were leaving the pods, we turned the corner and walked right into two inmates wearing the bring red jumpsuits that marked them as condemned. The inmates had been out to medical and were waiting to go back into the pods. I think this made the biggest impression on the students. They were just two guys, not behind bars, who smiled politely and waited for us to pass. I heard a number of them exhale as we made our way further down the hall.
After that, we went through the solitary confinement wing, where inmates were in shackles every second that they weren't in their rooms (even when they showered) and finally we went to the trustees pods, where inmates were milling everywhere. The interesting thing about prison is that the students initially feel weird about entering the facility because they don't want to feel like they are staring at the inmates. They soon realize that they are the object of interest instead of the other way around and what ends up happening is that the students try to look everywhere except at the inmates while the inmates all stare quite openly at this new group of strangers in their mist. If the students were feeling casual and confident before, they were now huddled together like startled sheep.
They all looked to me for reassurance and I, of course, smiled and chatted as I normally would, offering smiles and a slight nod for the inmates who passed by our group. For me, visiting prison is kind of like going back to your old high school a number of years after you've graduated. While I don't know any of the inmates who were there at that time, the setting is familiar to me and most of the usual characters are still in attendance - the ornery correctional officers, the bustling administrators, the harried medical staff. Yup, it's only a matter of time before I work in another facility because I feel as if my character is missing - the passionate young professor who will be damned if we loose all of these individuals to the streets. There must be at least a handful who can be helped and I will find them.
After that, we headed back out to the parking lot and we drove the 5 miles back to campus. Some of the students will push this experience out of their heads and go back to business as usual, but some of them will be changed forever. Prison, even visiting for one day, can do that to you.
*All of the pictures of the outside of the facility are my own, but the ones from the inside were taken from the North Carolina Department of Corrections website.
Thursday, April 22, 2010
Bread Pudding
- 16 slices bread, cubed
- 1 cup raisins
- 2 (12 fluid ounce) cans Evaporated Milk
- 4 large eggs, beaten
- 4 tablespoons butter, melted
- 3/4 cup packed brown sugar
- 2 teaspoons vanilla extract
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1 Tablespoon brandy or whiskey (optional)
Tuesday, April 20, 2010
Video Games and Exorcism: This is a PSA
Monday, April 19, 2010
Roasted Asparagus with Balsamic Vinegar
Saturday, April 17, 2010
The Age of Three: Perfection
Parker is just about halfway between his 3rd and 4th birthday and I have to say that I am completely in love with the age of 3. For us, 3 is perfection. Parker is still sweet and affectionate (full of morning cuddles and not above being carried), but he's also gotten much more daring and adventurous. He'll happily play a game of Chutes and Ladders, but he's equally happy to play alone as well.
As evidenced above during his daily arts & crafts time, his attention span has grown from 30 seconds to about 15 minutes. He can count to 100, knows his colors and is happy to wow you with his growing knowledge and vocabulary. In other words, learning is still "cool." As a teacher, I hope this one lasts!
He's more than willing to lend a hand and I'm pretty sure that he thinks the DustBuster is his own personal vacuum. The Irishman and I are still his preferred company and he's game for hopping in the car and heading just about anywhere. Yup, I'm in love with three. And the best thing about this whole parenting thing is that I'm pretty sure that I'll be in love with four, too. And five. And...well, you get the point.
Friday, April 16, 2010
Blueberry Muffins, Parker's Favorite Food
Parker loves blueberry muffins more than any other food. Seriously, he would trade all of the candy and ice cream in the world for a batch of warm blueberry muffins. As you can imagine, this means that I make a batch at least every other week. I usually rotate them with banana bread, pineapple zucchini bread and pumpkin gingerbread just to keep it interested around here.
Because I make them so frequently, I use a really simple recipe that doesn't even require a mixer. We don't like our baked goods overly sweet, so the flavor of these muffins is more like a blueberry bread rather than a decadent dessert. If that's your cup of tea, I recommend that you give these lovely muffins a try.
Here are the ingredients:
- 1 1/2 cups all-purpose flour
- 3/4 cup white sugar
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1/3 cup vegetable oil
- 1 egg, beaten
- 1/3 cup milk
- 1 cup fresh blueberries
- 1 tsp. lemon zest
Pour the batter into a greased muffin pan or use muffin liners and bake at 400 degrees for about 20-25 minutes. They'll be golden and fragrant when they're done. These are great warm, but just as good the next day...and the next day...and the next day...and that's about how long they last around here.
Oh and yes, those are Halloween muffin liners in the pictures above. Parker is obsessed with fall holidays so Halloween, Thanksgiving and Christmas stuff make a year-round appearance in our house - fall holidays are too much fun to only enjoy once a year!
Wednesday, April 14, 2010
Spring Cleaning - Operation Declutter
Clutter. I hate it. I loathe when papers pile up in various places around the house and when the junk drawer in the kitchen gets filled to overflowing with randomness that has no home elsewhere. Clutter is my kryptonite. I have a hard time thinking clearly when all I see around me is a mess. So, about once a season, I attack it ruthlessly. Much to the Irishman’s dismay, I’ve been known to just throw everything away. With all of my neurosis, one thing I don’t suffer from is the, “I may need that someday” affliction. If I need it, I’ll just buy another one. End of story.
Okay, now that my inclination to throw everything away is out in the open, I’ve found that there is a better way to declutter your house - one that doesn’t cause your spouse and child to gasp in horror. Here’s the method to my madness.
1) Pick one room at a time. You absolutely do not want to stop in the middle of clearing things out because it might be weeks before you can get back to the task at hand. Commit one entire afternoon or day to starting (and finishing!) a single room in your house.
2) Clear out the room when you are home alone. Arguing with someone over whether you need this or that only wastes time.
3) Have boxes ready to load up with stuff – one box for trash, one box for donations and one box for “not sure if I’m ready to part with this.” Stuff that the Irishman thinks is important, but doesn’t use also falls into this third category.
4) Only keep things that you have used in the last 12 months. If you haven’t used it once, it is not essential to your daily life and it’s only taking up space.
5) Only move things once. THIS IS VERY IMPORTANT. Do not simply move something off of your dresser and onto your nightstand just because you don’t know where it should go. Decide on the spot where you think its new permanent home should be. If you can’t think of a place, have a separate box for your “orphans” that you’ll sort through once all spaces in your house are cleared out.
6) Be ruthless! I promise that you will not miss the random shirt that you’ve never worn once it’s gone from your closet. In fact, I guarantee that you’ll feel quite liberated by the freedom that you’ve gained from being able to easily locate clothes that actually fit you.
Okay, now that you’ve gone through every single item in one particular room, do the following with the separate piles – The trash goes straight outside, the donations go straight to the trunk of the car to be dropped off, and the “not sure if I’m ready to part with this” boxes get taken to the garage/storage area.
Here’s the kicker, if I have not gone looking for an item that I moved to storage before my next declutter day (some 4-6 months later), it gets moved to a donation box and makes room for the next elimination round. Thus, there’s always room in storage and I’m not needlessly hanging onto things for no reason whatsoever.
And that’s it! Now go forth and conquer. Happy spring cleaning folks!
Tuesday, April 13, 2010
Mowing The Lawn - My Favorite Chore
Monday, April 12, 2010
Taco Salad
In a mixed household (vegetarian and carnivore), serving a “build your own” type of meal makes it much easier to please everyone at dinner time. Homemade pizzas are a hit around here as are taco nights and baked potato nights. In my opinion, taco salads are ridiculously easy to throw together and I almost always have all of the ingredients on hand. Plus, usually when I crave something from my meat-eating days, it’s the seasonings and not the meat itself that I miss –like buffalo sauce, barbecue sauce and spicy taco seasoning to name a few.
For the boys, I brown a pound of ground beef and throw in a (low sodium) taco seasoning packet, cooking it according to the package directions. For my protein source, I drain and rinse a can of kidney beans, which I’ll sneak onto the boys’ plates as well. Other salad fixings include lettuce (of course), shredded cheese, diced onions, black olives, jalapeƱos and crushed tortilla chips.
For the dressing, I just like to add a spoonful of salsa and a spoonful of sour cream (I prefer Breakstone's reduced fat) and give it all a good mix. That's pretty much it. It's nice to have some easy meals to balance out my crazy kitchen experiments and lets face it, most weeknights, I'm just motivated to get something healthy on the table.