FALL

Well, it is officially fall! There is nothing quite like snuggling up in a blanket, with a hot cup of tea, watching a movie on a chilly Sunday afternoon. That is of course, after you have gotten to your workout, and have enjoyed a healthy breakfast and lunch.

Often times, people fall into the trap of “FALL”. It starts to get cold, and we crave comfort food. We aren’t showing quite as much skin, so it is easy to cover up a couple of extra pounds with a chunky sweater. Of course, we can’t forget the Holiday goodies that start to pop up. It is really easy to forget about our health and wellness goals, and to just give into temptation.

Make it your choice this year not to “FALL” backwards, but to keep moving forwards. Chose 3 goals for the next three months and REACH THEM. They can be as easy as getting rid of soda, eliminating artificial sugar, introducing kale to your diet, applying to a new job, or cleaning out that closet of yours. Goals don’t need to be wild and crazy, but they have to exist. They need to be REAL to you.

So, FALL=Pumpkin

Here is my favorite Pumpkin Pie Protein Smoothie recipe!!!

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I know, it’s a little green…I add spirulina to all of my smoothies… but it tastes amazing!!!

Pumpkin Pie Protein Smoothie

  • 2/3 cup pumpkin puree (not pumpkin pie filling!)
  • 1/2 half banana (frozen or fresh)
  • 1 cup coconut milk (or other non dairy milk substitute)
  • 1 mejool date
  • 1 TBS chopped raw pecans
  • 2 tsp pumpkin pie spice
  • stevia to taste
  • splash of vanilla
  • 1 tsp spirulina powder
  • 1 TBS Vanilla protein powder
  • ice

Blend all ingredients and enjoy!

Tomorrow I will post an incredible Pumpkin Soup recipe!!! The answer is yes, I have eaten it for both lunch and dinner.

xoxoSYN

Because sometimes there are DOUGHNUTS….

So, sometimes you go to an amazing wedding where there is amazing food, and you just can’t say no to ANY of it because, well, it’s all AMAZING!!! Rewind to yesterday, where I attended a wedding that was just that. I danced, I ate, I drank, and  I was merry!!! I enjoyed every moment, even the doughnuts, and today, my body has hit a wall.

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(Keith and I riding the Governor’s Island ferry for the ceremony, and then taking the double-decker bus to the reception!!! SO MUCH FUN!)

It is completely normal for the body to feel what people like to call a “food coma”. It is similar to a hang over (I mean…you know what I’m talking about). Your body is trying to process all of those sugars, calories, fats, carbs etc, and it is working in overdrive to do it. You are left feeling sluggish, tired, bloated, puffy and sometimes resentful. In my opinion, the best way to combat these sorts of things is by giving the body a good week of CLEAN eating, TONS of water and intense exercise.

Today= Lots of water, lots of exercise, lots of greens, and NOTHING processed.

After my workout today

 

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This guy may not be the most beautiful, but he is packed with nutrients!

Blueberry Beet Protein smoothie

  • 1 large raw beet (If you are using a strong blender use raw, if not, use steamed)
  • 1/2 cup blueberries
  • kale (I don’t measure, but I use a lot)
  • 1 tsp Chia seeds
  • 1 tsp spirulina powder
  • 1/2 cup coconut water
  • 1 cup coconut water
  • 1 scoop protein powder (I use Rice protein)
  • ice
  • stevia
  • (water if needed)
  • optional: I like to top my smoothies with 1 TBS hemp seeds!

Add all ingredients and blend!

Dinner:

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Salmon, 1/4 cup quinoa, steamed kale, 1/2 sweet potato, 1/3 avocado, artichoke hearts

This is my go to dinner when I’ve had a long hard day. The salmon is super simple to make

Simple Salmon

  • 4 oz salmon
  • fresh herbs of choice (I use rosemary, basil, and chives)
  • 2 cloves garlic (crushed)
  • 1/2 lemon sliced (4 small slices)
  • pinch of salt and pepper

Spray a pan with cooking spray. Chop herbs, and evenly distribute both the herbs and crushed garlic over the salmon. Squeeze lemon over salmon (I usually throw the entire wedge into the pan). Sprinkle with salt and pepper. Cook through (depending on how you like your salmon.. I like it medium rare). ENJOY!

 

On another note, I am teaching my first public flywheel class next week!!! (67th and Amsterdam… 150 Amsterdam)photo 4

xoxoSYN

Recovery

Hello all!

Well, Bullets Over Broadway is officially closed. It’s always sad when something wonderful comes to an end, but there are always the fantastic memories that come along with every experience.

Here is a photo of my tremendous cast, along with our director (shes amazing) Susan Stroman.

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So flywheel has been fantastic. I’m loving instructor training, and the people who work there are all so kind and supportive. I feel really lucky to be coming into such a cool community of like-minded people. I’ll let you all know when my practice rides are…Please come!!!

(if you haven’t checked out Flywheel, do yourself a favor and take a class… they are ridiculous in every way.)

When we work out really hard, it is crucial to remember to provide our bodies with the correct recovery foods. Many people think the way to lose weight is to work out really hard, and then not eat anything. WRONG. The body isn’t stupid… if it doesn’t get what it needs, it will hold onto every little calorie that we introduce. That is a sure way to mess up your metabolism and completely thwart any weight loss goals. One of my favorite ways to recharge after a great workout is a smoothie. It’s a great way to get Electrolytes, greens, protein, fruit and super foods!!!

My new favorite recovery smoothie:

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  • 1 cup Coconut milk
  • 1/3 cup coconut water
  • 2 TBS protein powder (I use vanilla rice protein)
  • 1 large or 2 small mejool dates
  • 1 TBS cacao nibs (Plus One Tbs for topping)
  • 2 tsp chia seeds
  • 1 tsp mint extract (start with 1/2 and add the other half if you want it mintier!)
  • 1-2 TBS cacao powder
  • Kale (as little or as much as you want… I use about one cup)
  • 1/2 tsp vanilla extract
  • pinch of sea salt
  • 8 drops liquid stevia (1-2 packets stevia)
  • 1 TBS Hemp seeds
  • Optional 1 TBS  quinoa
  • Optional: 1 tsp spirulina powder
  • Ice

Combine all ingredients (except 1 TBS cacao nibs, hemp seeds, and quinoa). Blend until smooth! Top with remaining cacao nibs, hemp seeds and optional quinoa. ENJOY!!!

I’ve literally had this smoothie every day for a week..

 

Until next time!!

 

xoxoSYN

A day in the life

Hello friends!

Well, we have one more week of shows at Bullets Over Broadway. If you haven’t seen it yet, do yourself a favor and come and enjoy a night filled with laughs!

I’ve begun my training at Flywheel Sports and its amazing! I have always been passionate about working out, and I am excited to be able to help people reach their fitness goals! I can already tell I am going to love being an instructor there :)

Which brings me to why I am writing this post. Over the past couple of days, I have been working out harder than I am used to. I have been not only consuming TONS of water, but I feel constantly hungry. At first, I was a little bit nervous that I was over eating, but I decided to listen to my body, feed it healthy proteins, carbs, fruits, veggies and fats, and keep on pedaling!

I get lots of questions about what I eat through out a day. I decided that I would share everything I ate today!

7:45 WAKE UP!!!!

8:15 1/3 cup Oatmeal, chia seeds, flax seeds, cacao nibs, banana, berries and 1 TBS sunflower seed butter.

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9:30am ride with the amazing Kate at Flywheel!

11:00 recovery smoothie!

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after that, I got on the subway to head up town for some instructor training (after a very successful trip to trader joes)

We trained today from 12-3.

somewhere around 2:00, I had 1 TBS pistachios and 1 TBS raisins.

Juice Press (Which is amazing, and you all should go) gave flywheel these adorable samples of their delicious juice! I enjoyed three of these little guys.

I also had some coconut water to make sure that I had enough electrolytes.

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I got home around 4:00 and was STARVING

4:45 salad: (it had tons of stuff)

Kale, spinach, romaine, tomato, parsley, cucumber, artichoke hearts, roasted red pepper, onion, 10 olives, 1/4 avocado, 1/4 medium sweet potato(roasted), 1 Mahi mahi burger (from trader joes) sun-dried tomatoes, Hemp seeds, lemon juice, balsamic vinegar

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(this picture is actually of a salad I had the other day, this one was MUCH bigger I promise)

Then I was off to the show!

By the time 7:00 rolled around I was hungry again

7:00- 4 suzies rice cakes, 2 hardboiled egg whites, more baby carrots, apple

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9:00- one whole sliced bell pepper

FINALLY I’M HOME!!!!

I’m exhausted, but I’m looking forward to doing it all again tomorrow!!!

 

xoxoSYN

Changes, opportunities, and GREENS

Hello all!! So, I have some sad news. My beloved “Bullets Over Broadway” will be closing on August 24th. Since I’m a swing, I don’t have any guaranteed dates that I will be performing, but please check out this fantastic piece of theatre while it is still here!!

On that note, I am now taking on new health coaching clients!!! Email me at synthialink@gmail.com.

I will also be starting to train to be an instructor at Flywheel!!! I am super excited to join this amazing community, and I look forward to teaching such an intense and FUN workout!

I am a member of a CSA share. Essentially, a farmer chooses her freshest most abundant produce, and delivers it to the theatre for us! It is so much fun to see what sorts of fruits and veggies I get each and every week!

There is usually tons of kale. I LOVE KALE. I have been on a kale chip rampage lately.

TIP: If you make kale chips in bulk, you can store them in an empty chip bag (preferable the brown paper bag kind that has wax paper on the inside). They will stay fresh for a long time!

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This week, there was no kale, which meant no kale chips= Sad Face

There were Collard greens= Happy face

I was craving my weekly kale chips, but I had no Kale. What’s a girl to do?

COLLARD GREEN CHIPS

(Fat free recipe)

  • 1 bunch collard greens
  • cooking spray
  • spices (ex. garlic powder, salt, pepper, rosemary, thyme etc)

Pre-heat your oven to 350 degrees (depending on oven)

First wash the collards. Next, DRY it COMPLETELY (dry each individual piece with a paper towel). Pull the leaves off of the stalk. Place the pieces into a large bowl.  Spray a tinfoil lined cooking sheet with cooking spray. Lay leaves evenly across sheet, try not to have too much overlap.

Lightly spray the greens with cooking spray. Sprinkle seasoning on top (I use 21 salute seasoning from trader joes). Bake for about 12 minutes or until leaves are crisp.

Take out of the oven and let them cool. ENJOY!!!

(Honestly, these are the perfect “CHIP”)

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The verdict?? I think I like the collard chips better (bold statement I know)!!! It is a thicker green, so the chip has a more dense texture.

thats all for now!

xoxoSYN

 

 

Feelin Saucy

I started Cookies to Kale EXACTLY ONE YEAR TODAY!!!!! (Thanks to the Time Hop app)

MY HOW TIME FLIES

I wanted to start this post with a thank you. I have had two incredibly flattering articles written about me this month

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Fit For Broadway  —- This is a fantastic Blog, created by the GORGEOUS Jane Jourdan. She takes photos and interviews the Broadway community about our lives, fitness and health routines! She’s also got fantastic photos, health tips, and recipes…check it out!!

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Love Filled Journeys —This article is so incredibly flattering, and I cannot thank my friend Mary Sabo enough for writing such kind words. Her blog is inspiring and beautiful. She interviews and reports on people who she finds to be motivating and interesting. Again, check it out, her blog is awesome!

ONTO THE FOOD!

In my opinion, there is nothing like a good italian red sauce. I could seriously eat most marinara sauces like soup. Unfortunately, most sauces come loaded with sugar. Since I am still on my sugar-free kick (and going strong!) I decided that I would have to find the Italian in me (I have ZERO italian in me) and make my own! What I came out with is absolutely delicious. My fiance LOVED it and couldn’t believe it was sugar AND (almost) salt free! (He wanted me to let you all know that when he really loves one of my recipes, it must be a good thing…)

Sugar Free Marinara Sauce

  • 1/2 TBS olive oil
  • 3 cloves of garlic, minced
  • 2 (28 oz) cans of crushed tomatoes
  • 11/2 cup water
  • 2 teaspoons dried basil
  • 2 teaspoons dried fennel seed
  • 2 teaspoons dried parsley
  • 1/2 tsp salt
  • about 7-8 fresh basil leaves torn
  • pepper to taste
  • red chili pepper flakes to taste

In a pot, saute the olive oil and garlic. Add the rest of the ingredients (Excluding the fresh basil) and bring to a boil. Once boiling, cover and bring to a simmer for about 10 minutes, occasionally stirring. After 10 minutes is up, add fresh basil, uncover, and continue to cook for 15 minutes. The sauce should get thick (not watery) so if necessary, leave the heat on. for a bit longer.

Add to your favorite veggies, pasta, quinoa, fish and ENJOY!!!

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Happy Friday!!!

xoxoSYN

 

Dairy free Cauliflower Bread!

Hey Health nuts!

So I wanted to update you all on my sugar-free journey. It has been 3 weeks without sugar and I FEEL GREAT. I have had a couple of caves (my friend and I made dinner for our boys, and made cupcakes…I HAD TO TRY ONE). We are all human, and it is important to remember to stick to a goal 90% of the time. There is always wiggle room… I mean, we are all human :)photo

Lately, I have been really into cauliflower. I mean, you can make so many delicious things with it!! Throw it in the oven and roast it, make Cauliflower Buffalo wings, blend it up to make Creamy Cauliflower Soup, or lately, my personal favorite, Cauliflower BREAD!

This stuff is like crack. I honestly can’t stop making it or eating it. I’ve seen lots of different recipes, lots including cheese, or other ingredients. Since I’m no longer eating dairy, I wanted to omit the cheese and see how it came out… the answer is AWESOME.

Cauliflower Bread

  • 1/2 medium head of cauliflower
  • 1/4 flour of choice (I used quinoa flour)
  • 2 egg whites
  • desired spices (I like basil, oregano, salt, pepper, garlic powder)

First, pre-heat over to 350-400 degrees (depending on your oven).

Break cauliflower into florets. Lightly blend until you get a “rice like” consistency.

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Option 1: Wrap cauliflower in a dish towel, and squeeze as much of the water out as you can.

Option 2: Transfer cauliflower to paper towels (lay them on a plate or a cutting board, about 4 sheets thick), top with another 4 paper towels and press out as much of the water you can.

Transfer cauliflower to a bowl. Mix in flour, egg whites, and spices.

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Next, transfer mixture to a sheet that is lightly sprayed with cooking spray. Press mixture out flat to that you get a pizza pie shape

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Keep an eye on it. Take it out of the oven when the edges are browned (about 20 minutes)

ENJOY!!!

I love to spread 1/4 avocado and some drops of hot sauce.

other ideas: Top with tomato sauce, your favorite veggies and continue to make until you get a pizza!

Spread some hummus on top

Add your favorite fillings, and eat it like a wrap

SO MANY OPTIONS!!!

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On another note, my friend Mary Sabo over at  Love Filled Journeys wrote an awesome and insanely flattering article about me and my journey to Broadway… check it out!

http://lovefilledjourneys.com/2014/06/28/broadway-actress-rockette-long-island-and-marymount-manhattan-girl-synthia-link/

xoxoSYN