The husband and middle son recently returned from a fishing trip with this . . . a boatload (no pun intended!) of scallops.  I don't think I ever even thought about how to go scalloping!  But, apparently they had a ball!  The scallops were big, juicy and delicious!  We had the following recipe for dinner and we all loved it!  I have nutritional information at the bottom. . . not too shabby!

GRILLED SCALLOPS WITH ORANGE-SCENTED QUINOA

IngredientsQuinoa:

• 1 1/2 cups quinoa
• Zest of 1 large orange
• Kosher salt

Scallops:

• Vegetable-oil cooking spray
• Eighteen 1 1/2-to-2-inch scallops (about 1 1/2 pounds), tough muscle removed
• 3 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground pepper

Dressing:

• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh orange juice (about 1 large orange)
• 2 tablespoons fresh lemon juice
• Kosher salt and freshly ground pepper
• One 15-ounce can garbanzo beans, drained and rinsed
• 1/3 cup chopped fresh flat-leaf parsley
• Kosher salt and freshly ground pepper
• Special equipment: Twelve 8-inch wooden skewers, soaked in water for 30 minutes to prevent scorching

DirectionsFor the quinoa: In a medium saucepan, bring 2 cups water, the quinoa, orange zest and 1 teaspoon salt to a boil over medium-high heat. Reduce the heat to a simmer. Cover the pan and cook until all the liquid has been absorbed, 10 to 12 minutes. Fluff with a fork, cover the pan and let the quinoa sit for 10 to 12 more minutes.

For the scallops: Heat a grill pan over medium-high heat or preheat a gas or charcoal grill. Spray with cooking spray. Thread 3 scallops onto a skewer. Thread another skewer (alongside the first) through the scallops about 1/2-inch apart to make flipping the skewers easier. Repeat with the remaining scallops and skewers to make 6 skewers in total. Drizzle with the olive oil and season with 2 teaspoons salt and 1/2 teaspoon pepper. Grill until cooked through, 2 to 3 minutes per side.

For the dressing: In a small bowl, whisk together the olive oil, orange juice, lemon juice, 1 teaspoon salt and 1/2 teaspoon pepper until smooth.

Place the quinoa in a large serving bowl. Add the dressing, beans and parsley. Toss until coated. Season with salt and pepper. Arrange the grilled scallops on top and serve.
 

I have been out of my normal workout routine for about three weeks.  However, I am teaching a weekly body sculpt class to a bunch of hardcore, fit, strong members who expect an all-out tough workout.  So, that's what they get.  Then, for the next few days I limp around filled with pain and soreness,  that lasts a couple of days . . .and, since I am not as  motivated as I should be now to get to the gym, it starts all over again.  What I have is called the DOMS (or Delayed Onset Muscle Soreness) and if  you have ever taken time off and then jumped right into a maximum workout you know what I'm talking about!  This is NOT the way to workout!  In fact, when I am instructing, I tell "new" members to take it easy.  When I begin an new bootcamp session we do not begin at the "top"; we begin at a manageable but challenging pace and increase the intensity.  This is the way to workout and not be blindsided by a painful case of DOMS.

Since that is what is happening to me lately, and I want you all to be better than I am, here are the facts.  The symptoms include muscle tenderness, soreness, weakness, and even swelling. It usually sets in a day or two after a particularly strenuous workout. It happens to everybody,  from weekend warriors to hard-core athletes. Some dread it; others love the  feeling for days as proof that they’re making progress. But  science still hasn’t been able to nail down the precise cause of DOMS.

There are some theories out there.  You may have heard rumblings of some of them. 

One is that lactic acid is to blame. Lactic acid causes the “burn” during your workout.  However, this is not what causes  muscle soreness.  The intense lactic “burn” feels nothing like DOMS, which is a duller type of pain AND lactic acid concentrations return to pre-workout levels within an hour of exercise, while DOMS occurs days later. 

Another popular notion is that DOMS occurs because intense exercise breaks down your muscle fibers: you tear the muscle fibers apart with resistance training and they respond by coming back stronger than ever. The pain, then, comes with breaking down and rebuilding muscle fibers. Either that or it’s inflammation. Or it’s increased pressure on your nerves as a result of expanding muscle. There are a ton of possibilities thrown out there, and they all sound vaguely plausible, but the science is still murky. Whatever the cause, we do know that it can’t be neatly explained by a single factor. Some folks say "it just is. (www.Marksdailyapple.com)

I am alone this Saturday evening.  To wind the day down I took my dogs on an hour long walk.  I guess due to the heat and the hills, this is what they looked like afterwards . . . 

So while the rest of my family is doing some of this (to the left) and this (below) I am home to watch the Olympics alone and work on a few housekeeping projects.  They look like this:

Surely you also have one of those junk drawers where everything seems to wind up?  I bet I found $30.00 worth of change in this drawer!

And, lastly, I hate to admit that I have completely emptied our pantry for the third time in less than 6 months!  Yes, there are photos on this very blog showing that fact!  However, tonight it was necessary as I am ashamed to admit we have these pesky little flying bugs that come scattering out each time a pantry door is open . . . and in this house that is quite often!  So, now you are all thinking we live in a dirty house with bugs!  Please someone tell me you have these "pantry bugs" so I won't feel like a complete housekeeping failure!  Anyway, as I am home alone, this was a wonderful project to do while the Olympics were on in the background.  So, the pantry contents are either on the kitchen counter or in the garbage.  The inside has been sprayed for the night and I will re-stock tomorrow.  Hopefully, I have gotten rid of all the nasty bugs and any food that enticed them in the first place.

As for the Olympic events so far tonight, beach volleyball was fun to watch.  However, what was up with the sports bra on top of the shirt look?  I had a friend point that out, and I agree, not a good look!
Then to the IM swimming event.  Much anticipated as Michael Phelps was back in the water after saying he would not participate in that event.  Ryan Lochte has worked incredibly hard for the past four years and has stated that this is his year.  I, personally, like seeing him flip those huge tires as his warm-up.  Nice . . . Warm up?  I'm thinking that's pretty cool.  Then he wins Gold - in a big way!  Those giant tires paid off!  
Afterwards, Lochte had this to say:


"I don't know if this puts me as one of the world's greatest. . . I hope so, but I guess that's not my decision. All I can say is, to me, Michael is one of the world's greatest. No matter what happens, he will always go down as one of the greatest."


Now that's a good sport.


It's on to more swimming and some gymnastics. . . 

Have a great Saturday!  Hope you had some fun today!

The 2012 Olympic Opening Ceremonies are tomorrow.  The hype is huge and encompasses all of the major networks.  I have never been a huge fan of the Opening Ceremonies for this event.  While I grasp and admire the enormous scale of the ceremonies, it all seems just a bit too large and overdone for my taste.  I don't "feel" the sport of the Olympics with the "pomp and circumstance" of the ceremonial display.

However, I do anticipate the Olympic events.  How can one not?  These are true, real athletes.  I think about them.  The sweat.  The tears.  THE DEDICATION.  The blood.  The sacrifice.  THE DEDICATION.  The hard work.  THE DEDICATION.  The strength.  THE DEDICATION.  The hours of practice.  The diet.  THE DEDICATION.  The focus.  Their parents.  The talent.  THE DEDICATION.  The hours of imagining the gold.  The DREAM.  THE DEDICATION.   The unbelievable sacrifice.  The heartache.  THE DEDICATION.  It all amazes me and impresses  me.

While I do not necessarily look forward to the Opening Ceremonies of the 2012 Olympics in London, I look forward to the events, the people, the stories.  I look forward to the outcome of the race between Michael Phelps, who has 14 Gold Medals under his belt.  Ryan Lochte wants to beat him.  We will see.  

I love the gymnastics!  I can't wait to see Jordyn Weiber and Gabby Douglas do their floor routines!  I also hear the Russian girls are really good.  I can't wait to see that!

I love the summer events.  The Track and Field, Swimming, Gymnastics, Volleyball, Soccer, Tennis, and so much more.  It will be really good TV for many nights and I am so looking forward to seeing all of these athletes in their PRIME.

I am especially thrilled to see FOUR time Olympic swimmer Dara Torres swim at age 45 (that is my age!!! .  . . unbelievable!!!)  After receiving three Silver medals in the Beijiing Games she is swimming again hoping for Gold.  She will be swimming and competing against youngsters in their twenties, or teens, for that matter!.  NOW THAT ROCKS!  And, have you seen her abs?  Gees . . .  

I have a feeling we will all be gathered in front of our television sets, checking out the outcomes on the internet and social media and cheering all together for our athletes, our heroes.  I will be so inspired by these everyday people who fit this huge dream into their lives and make it come true.  I will be so inspired by all of the stories of those who fit the huge dream into their lives and competed.  What a huge accomplishment.  What an inspiration.

What are your favorite events?  What Olympic story inspires you?  What fun story do you have?  

I'm going to spend the next couple of days away from a gym.  That's actually fine as the inside of a gym isn't that appealing to me right now.  Even though it's really hot outside I would rather be outdoors or working out alone.  Sometimes the gym  just doesn't feel inspiring.  

I know many folks who never join a gym and are in lot better shape than I am!  There are so many options that we can do without ever opening the door to the fluorescent lighting or sharing someone else's sweaty germs. 

I'll be walking and running some mighty steep hills for the next couple of days and enjoying some different scenery.  It's always nice to change things up.  For those of you looking for something to shake up your routine whether at home or in the gym, I found this handy little workout and thought I would share.  Try this at the end of your walks or runs and let me know if you like! 

For today's Fit Tip Friday I'm talking about food and exercise . . . imagine that!  Specifically, a good, healthy dish I want to share and stretches for tight hips.  Now that's a combination!

I have had a wonderful meal brought to me recently with Shrimp and Orzo Salad.  It was so fabulous even my picky youngest son devoured his plate!  I was so happy there was plenty as it has been my lunch all week.  I looked around and think I have found the recipe, or at least what seems close.  It is an Ina Garten recipe so you know it will be yummy!  I have the nutritional values also, and while the calorie content may seem a little high, get a look at the protein . . .it's a perfect high protein meal!
So, here's the recipe.  Let me know if you try it and what you think!

SHRIMP AND ORZO SALAD
     Kosher salt

• Good olive oil
• 3/4 pound orzo pasta (rice-shaped pasta)
• 1/2 cup freshly squeezed lemon juice (3 lemons)
• Freshly ground black pepper
• 2 pounds (16 to 18 count) shrimp, peeled and deveined
• 1 cup minced scallions, white and green parts
• 1 cup chopped fresh dill
• 1 cup chopped fresh flat-leaf parsley
• 1 hothouse cucumber, unpeeled, seeded, and medium-diced
• 1/2 cup small-diced red onion
• 3/4 pound good feta cheese, large diced

Preheat the oven to 400 degrees F.

Fill a large pot with water, add 1 tablespoon of salt and a splash of oil, and bring the water to a boil. Add the orzo and simmer for 9 to 11 minutes, stirring occasionally, until it's cooked al dente. Drain and pour into a large bowl. Whisk together the lemon juice, 1/2 cup olive oil, 2 teaspoons salt and 1 teaspoon of pepper. Pour over the hot pasta and stir well.

Meanwhile, place the shrimp on a sheet pan, drizzle with olive oil, and sprinkle with salt and pepper. Toss to combine and spread out in a single layer. Roast for 5 to 6 minutes, until the shrimp are cooked through. Don't overcook!

Add the shrimp to the orzo and then add the scallions, dill, parsley, cucumber, onion, 2 teaspoons salt, and 1 teaspoon pepper. Toss well. Add the feta and stir carefully. Set aside at room temperature for 1 hour to allow the flavors to blend, or refrigerate overnight. 

Nutritional Facts:  
Calories  568
Total Fat 15 grams
Sat. Fat     9 grams
Cholesterol 369 grams
Total Carbs 53.6 grams
Fiber 3.1 grams
Sugars 6.2 grams
Protein 51.1 grams


Now on to the tight hips.  If you have had them, you can relate.  If not, you will at some point, so file this away for later.  Most runners, bikers and even sitters (that means you all who are forced to sit at your desks for work, in cars for travel, or just sit too  much period) experience tightness in their hips at some point.  Lately, I've had issues with my left hip and it is a big bummer.  I even had a friend who specializes in sports massages,  i.e torture, work on my left side earlier this week, not because it would be fun, but because it would be miserable if I didn't!  I wish I had focused on more hip stretching before I got to the point of cringing when I run or stretch.  That being said, I hope you will incoorporate some, or all, of these stretches into your week to prevent your hips from feeling like you can't twist and turn, both necessary skills these days.  


And no, this is not me in these photos.

Yesterday, I was thinking about happiness.  I had a few "happy moments" and it made me think about how great it is to be happy.  I think it's just the little moments that bring real happiness.  For me, it's not really from retail therapy or being showered with jewels from the Husband, not that I would ever mind that, mind you!  For me, it's the little things that add up to bring about that warm and comfy feeling.  It's also a health thing.  Recently, awareness of depression has grown substantially during recent years, to the benefit of many individuals. However, health experts have also changed the  focus of dissecting happiness and considering its impact on long-term health.

I've always thought, and research shows that happiness is often dictated by one's general outlook on life. Folks are either an optimist or a pessimist, and one's personal position appears to have significant health implications.

A person who sees "the glass half full" handles stress better, as indicated physically by decreased levels of stress hormones such as cortisol. Thisboosts immunity, according to researchers at the University of Pennsylvania (Philadelphia), who reported that students who were marked as optimists had less fatigue and fewer coughs, aches and pains during the last month of a semester than their less optimistic peers. Laughter plays a role in the process also by lowering stress hormones and blood pressure and reducing pain. Also, and this is pretty cool, "laughter increases the number and activity of natural "killer" cells that fight illness."

Evidence exists that some negative emotion and behavior is learned. It makes sense, then, that the opposite is also true -- that people can learn positive emotions and behavior.
 
So, here are a few ways the reasearchers say we can improve our outlook.  I'll bet you have others, and some that work better for you.  

• Identify and rephrase negative thoughts. For instance, instead of telling yourself, "I didn't do very well," try saying, "I did the best I could right now, and I can improve."

• Choose a positive approach. When you run into an obstacle, don't throw up your hands in defeat. Try to view it as a challenge -- something over which you exercise some control -- and begin brainstorming steps to get past it.

• Surround yourself with positive people and learn from their examples.

• Always look for something positive within a negative situation. You just got laid off from your job, but you've been considering a career change for some time. Now you have the perfect opportunity!

• Step back from troubling situations and view the big picture. How critical is the current "crisis" in the greater scope of your life? Chances are it's not as overwhelming as you think.  In other words, Don't sweat the small stuff!

• Get physical. Exercise goes way beyond improving your fitness and health. It also has a dramatic affect on your mood and self-esteem. And with the right instructor or trainer, your workout can actually be something fun that you look forward to.
(credit:  Judi Sheppard Missett is CEO of Jazzercise, Inc., a company she founded to franchise her international dance fitness program.)

Here are some things that have made me happy the past couple of days:

My older sons returned this morning from a week service project at our church.  They both hugged me.  That made me very happy.

All of the wonderful comments I received after Monday's post brought me happiness. 

And, of course, a good, sweaty workout always does the trick.  (But not sharing a picture of that!)

There you have it, a few things, regardless of how mundane, can make a day better, bring some happiness, and, yes, can help improve your health!

What makes you happy?  And, what will be your fun today?
HAPPY THURSDAY!

I have been away from posting for a couple of weeks and am slow getting back to "life".  I typically do not post personal information or "stuff" here, but am inclined to do so today.  If you don't want to read a personal story,  today is not the day to visit my site.  Please come back tomorrow!
     My last post was before our family vacation to the beach.  My immediate family, my brother, his wife and son and my parents have a tradition of going to the beach together every year over the week of July 4th to celebrate together.  The last two years had a lapse in the tradition due to my father's health.  We were so excited to get back together this year, even though I know it was bittersweet for  my mother, as we would be missing my father.  
     We had a fabulous week together!  We had wonderful weather during the days, delicious meals together in the evenings and such a fun time being together.  My brother, Mike, has a boat that he loves.  He spent some time each day on the water in his boat, the Sea Possum.  He took us over to Cumberland Island one of our days there and we had a lovely day fishing, swimming, finding tons of sandollars and picnicking.  
     Our week was winding down on Thursday.  I made a wonderful (and healthy!) dinner of steamed Alaskan King Crab, lobster and shrimp.  My brother made the comment after dinner that "it had been a great day!"  I'm so glad it was.  We lost my brother that night.  My sweet, older brother.  Larger than life character.  Always smiling.  Joking.  Always having a story, and boy, telling a story.  Making everyone feel good.  Never met a stranger. Loyal friend. Hero to my boys.  Rock to my mother.  Loving husband.  Proud father.  Brother to my husband.  My best friend.    As my husband said a week later, during the funeral, Mike got more out of every minute, of every hour, of every day of his life.  He truly lived and had fun. What a joy!
     Therefore, when I get out of this black hole, I am committed to having fun, living life, making each day count and having a story. As Mike always said, "It's all about the story".  That will be my tribute.   
     I hope it will be yours too.  Have fun.  Have a story and tell a story :)        
 
To get an idea of Mike, take a look at Team Possum . . . 
(in yellow)