Friday, December 19, 2008

:: creamy butternut lentil stew ::

This has gotta be one of my favorite soups/stews ever. The base recipe came from Dyl's slower cooker cookbook, except modified for a pressure cooker. I built on it to incorporate some of the other stuff in my fridge.

1 large onion, diced
3 medium carrots, diced
3 stalks celery, diced
1 bay leaf
pinch of crushed red pepper
1 cup green lentils
6-7 cups of broth, I used 4 cups broth, 3 cups water
1/4 head of cabbage
2 medium potatoes, peeled and halved
1 medium butternut squash, seeded, and cut into 3 inch chunks
1 bunch of leafy greens. I used kale.

1. Start by sauteing the mirepoix (onions, carrots, celery) until onions are soft. Coat with some salt and add the bay leaf and red pepper. After 1-2 minutes, add in the green lentils and make sure everything is well coated.

1. Stir in the liquid and add in the cabbage, potatoes and butternut squash.

2. Bring to a boil. Close the pressure cooker with the lid and bring to the first red ring.

3. Maintain at the first red ring but 9 minutes. Don't over do it or the lentils will fall apart!

4. Bring the PC down to normal pressure using the quick release method.

5. Open the PC lid and fish out all the potatoes and butternut squash chunks.

6. Throw in the leafy green veges and let soup sit for a few minutes.

7. Meanwhile, blend the potatoes and butternut squash with a cup or two of the soup liquid. When smooth, dump it back into the pressure cooker and mix well with the rest of the soup.

8. Salt and pepper accordingly.

Delicious stew ready in 20 mins. Fantastic!

:: endurance KBs ::

7am KB, 40 mins continuous set, 429 cal, HRa HRm
Argh. My palms are totally ripped up.

44 2 hand swings, 1 min.
44 transfers, 1 min
44 reps, 1 swing, 1 transfer, 1 min
44 reps, 5/5/6/6 x 2 1 hand swings, 1 min
44 reps, 11/11 x 2 1 hand swings, 1 min
44 reps, 22/22, 1 hand swings, 1 min.
30 reps, 15/15, pulls
44 2 hand swings, 1 min
48 2 hand swings, 1 min
44 2 hand swings, 1 min (12kg)

10 minx x 4 sets = 40 mins, 1720 swings!! :) :) :).. I will do a 2000 swing workout this week.

Thursday, December 18, 2008

:: they're doing it! ::

What do Katherine Heigl, Penelope Cruz, Jennifer Lopez and Lance Armstrong have in common?
They swing kettlebells!

Oh and completely out of point, but I got a new haircut! I might swing faster now!


Wednesday, December 17, 2008

:: dental health ::

This is one area that I'm not exactly "proud" of. I had my dental appointment today and my gum pocket measurements varied between 2-4mm. Well the hygienist said i am in the "OK" range since I haven't hit 5mm, I'm in warning area for some. My goal for this year is to get down to the 1-3mm range. I can do it!!!

Health is not just about weight. It's everything!!! Including the health of my gummy gums!

:: high volume workouts ::

I call this the susan-only-has-30mins workout. Inspired of course by Susan. My first non-stop workout set ever, achieving an all time high of 1,536 swings!

40 double handed swings, 8kg, 1 min
44 double handed swings, 8kg, 1 min
48 double handed swings, 8kg, 1 min
44 double handed swings, 8kg, 1 min
40 double handed swings, 8kg, 1 min
20/20 one-hand swings, 8kg, 1 min
6 mins x 6 sets = 36 mins, 1,536 swings,
440 cal burnt

And I topped things off with a 10 min fast run in 35F!!! Feels GREAT. I figured out the best way to get a run in during these winter days. First, get heated up doing KB and then head out right away for a run. I felt toasty throughout the run despite it being 35.