Q&A | strength training, banana ice cream, pan sauce, and Lisey baking
Miscellany posts are random because they are collections of unrelated things from my own brain.
But Q&A posts are random because they are collections of unrelated things you guys ask about!
Something I'm trying is to work on strength training. I am 53 and feel it is more necessary than ever. I've been making some strides in the gym but am largely winging it. I've been so impressed with your consistency in going to the gym and I'd love to know what your workout routine looks like. I get that we're all different, but it would help to know what kinds of exercises you do there, number of sets/reps, etc. This is only if you're comfortable sharing, of course.
-Beth
My answer is not going to be super-duper helpful because...I mainly stick with the routines that Ben Palocko set up for me when I worked with him for a few months last year!
He's an exercise physiologist with a bachelor's and master's degree, and he provides customized nutrition and training plans to help you meet whatever goals you want.
I wrote a whole post about my experience of working with him, so click here if you want to check that out.
It's been a little over a year since, and I'm still using the routines he programmed for me; I've just been slowly* increasing the weights when they feel a little too easy.
*slowly because...I'm 47, I have some hypermobility issues, and my joints do best if I go slow and steady. I'm playing the long game!
I really appreciate not having to just wing it at the gym. I can walk in the gym, pick one of the routines (I often base my choice on which equipment/area is less busy), and roll right through it.
This lets me consistently hit all of my main muscle groups, and I don't have to use brain power for it. Ha.
You can find free workout plans all over the internet, of course, but I really think it's helpful to have someone help you get started if you are new to lifting weights. You don't have to keep working with a trainer forever, but a month or two would be enough to get a collection of routines that are specific for you.
Your gym probably has a personal trainer you could hire for a month or two. And of course, Ben can work with anyone from anywhere, and he can design workouts for you to do at home.
(I got two months of complimentary training with Ben last year, but I don't get a payment of any sort if you sign up with him, and I'm not writing this in collaboration with him.)
Do you have a recipe for the shrimp sauce and banana “ice cream” somewhere? I’ll go look, but if you don’t have one, could you please write one up, soon? Thanks!
-Kayla
My pan sauce method
The shrimp sauce from that photo:
...is actually just the same as most of the pan sauces that I make, and it's a method vs. a recipe.
My basic routine is to heat up a stainless steel pan until it's hot enough for water to bead up on the surface.
Then I add a little fat and I cook my seasoned protein. I usually take the protein out, and then saute some veggies in the same pan. Once those are done, I add some half and half or a broth/half and half combo to the pan to deglaze it (get all the nice browned bits off the bottom).
I really dig the flavor that sauteed tomatoes and onions add, so those are my go-tos if I have them on hand.
Since the protein and the veggies are already seasoned, I usually don't need to add any other seasoning to the sauce; it just picks up the seasoning that was left in the pan.
But you could certainly add more salt/pepper/other seasonings if you need to.
Banana "ice cream"
I do have a post about strawberry banana ice cream made in my food processor; click here for the recipe. It has no added sugar and no artificial sugar either!
For the chocolate variety, I just left out the strawberries, threw in about a tablespoon of cocoa powder, and used half and half.
I also didn't add any vanilla; it seemed fine with just the cocoa powder for flavoring.
I don't usually measure when I make this; I just kinda eyeball how it's going and add more half and half as necessary.
A note of caution: when you start to blend up the frozen bananas, you will be tempted to add more and more liquid to make them blend better. But if you do that, your end product will be more soupy than ice-cream-y. Trust the process and go easy on the liquid.
I always make this in my food processor, but I think it could be done in a blender as well. I just think it's a little easier to scrape it all out of the food processor.
This kind of dessert does not typically keep well; it's gonna get rather icy if you just stick it in the freezer. So, I just make whatever amount I can eat right away.
I have been searching for Lisey’s peanut butter oat bar recipe but can’t find it online anymore. Would you happen to have it?
-S
I'm 99.99% sure that this one from Taste of Home is the one we used!
For those of you that are new here, Lisey and I used to co-author a baking blog many years ago, but it got accidentally deleted and I can't even remember the details of how that happened.
Quite obviously, my airplane mechanic girl has moved on to other phases of life.
However, she does still have a bit of a baking bug as evidenced by the Pooh Bear focaccia she made a few days ago. 😉
I really recommend She's a Beast by Casey Johnston for getting started with strength training (especially for women, but there's great advice for everyone):
https://www.shesabeast.co/?ref=a-physical-education-book-news-newsletter
If you can budget for it, I really recommend investing in a personal trainer. I did that when I started out with strength training (and using the gym in general) because I had absolutely no clue and had basically never even tried a gym before (apart from tagging along with friends and using the treadmill). I 'wing it' now but it really helped being shown what to do - even if you have more knowledge than I did it helps being shown proper form and how to progress. Speaking of, I need to go to the gym later after taking a month off!
I still use Lisey's shortbread recipe which I found on here once!
@Sophie in Denmark,
Whether you use a standard or a customized routine depends on your age and health I suppose and your situation. I have arthrosis of the knee and am post menopausal and personally I work out at the gym associated with our physiotherapist, A because joint problems requiring PT landed me there in the first place and B because they have training assistants there round the clock, and these review my schedule on a regular basis plus offer advice on technique, posture and the like. I particularly appreciate that they give me different abs exercises every week (on the mat) because I was so bored with always doing the same ones that I was tempted to skip them. This way I am pleasantly challenged to do exercise I don't particularly enjoy - I prefer outdoor activities and "functional" activities around house and garden. But gym exercise is improving my strength and preventing knee pains, so that is my motivation.
Thanks for the tip on the pan sauce method!
I've been struggling with supper ideas after getting home from work, and this sounds like a tasty, relatively quick method to have a nutritious meal on the table in short order.
My workdays are too long to use my crockpot or oven timer, so I'm often winging it!
Don't forget....you can cook your food overnight in the crockpot and have "leftovers" for supper from the 'fridge
I absolutely love the Pooh focaccia. It is just adorable. Lisey is multitalented.
@Bee, I agree on both counts!
@Bee, I forgot to say that my initial post! I love it too!
My health insurance had a "strength training 101" session I attended last year, it was virtual and run by an exercise physiologist. I learned the basics and the host was available by email to connect with questions about form.
I then tried a virtual training program recommended by a fellow yoga teacher that wasn't suited for me... I also need to go slow and steady with weights, and the host of that program encouraged following her video where she worked at a break-neck speed. I ended up pulling my back during an exercise called "Good Morning", which my chiropractor later said is a pointless exercise LOL. I did learn a lot about form and different exercises in the resulting physical therapy from the back injury, but that was quite expensive, even with insurance.
Once I healed my back I got pregnant, so strength training has taken a pause while I learn how to be human again in the second trimester... I know the YMCA offers personal training that seems affordable, so my plan after healing postpartum is to sign up for maybe 10 sessions.
Lisey’s Pooh Bear bread is adorable! I’m sure it was yummy,too. She’s so creative.
I personally need someone coaching me at all times for a workout. I'm more apt to go to the gym and have someone coaching me that my form is incorrect, or you are doing great. That's why I am loving Cross Fit. The coaches are there 100% of the time working with you. Correct form is the key. At 64, I can also do only what I can and give that 100% as opposed to the younger folks, who can do more. And the coaches work with each individual and help you improve. It's a great workout and I really, really love it.
@Maureen,
I also started CrossFit a few months ago and love it! It is a great program for any stage. I joined because while expensive, I think it is on par with personal training. Cost wise, I don’t think I will do it forever, but it has been very helpful to learn the basics of weightlifting and resistance training.
@Maureen,
My high school bff started doing CrossFit when she was diagnosed with osteoporosis a few years ago. She recently posted a video of her lifting 120 pounds (!!), saying she knows she could do more, and acknowledging that she's probably the oldest (and least-strong) person there (63 y.o.), though she doesn't care. Her osteoporosis is now gone. Incredible what the body can do!
Skillet food is frequent in my house, too, although because I'm feeding younger people who are supposed to be growing, it usually includes leftover starches too, most frequently rice. And almost always grated cheese.
@kristin @ going country, With enough cheese covering it, I could eat cardboard.
@Lindsey, as an expatriate Southerner, I feel the same way about anything sauteed in bacon fat. 😛
@Lindsey,
Cheese is life. 🙂
Completely agree with you....trainer is the way to go. I'm pretty darn frugal, but ANYTHING that will support my "healthy" endeavors is an investment. I give myself the liberty to spend money on "quality longevity" 😉
Google Stacy Sims if you want free info support in lifting and general fitness information for women over 35. She is awesome.
Some more workout thoughts: Like with diet, it's good to have a variety (with caveats for allergies/disabilities etc). As well as strength training, it's good to do some form of cardio such as running and stretching like yoga or pilates (which I am constantly reminding myself to do lol), so you have balance. I like the Movement Logic podcast for discussions on that.
As someone with autoimmune diseases, I've been taught that gentle exercise is the best for me. Vigorous exercise can backfire and lead to flares. I use smaller weights (8 pounds) and take it easy. I also try to stretch a lot. I plan to exercise in longer intervals when I retire, but not push myself overly hard.
I make my sauces pretty much the same except for actual gravy, which in our household uses drippings and juice with milk, water or broth and a little thickener such as flour. I rarely use dairy in my sauces, though - I prefer broths. I don't ever make red eye gravy because it uses coffee, which I don't like.
I love banana "ice dream." I like to add chocolate chips and/or whipped cream when I'm feeling extra indulgent. I don't eat it too often, though, because although healthier, it is still extra calories.
I love the Winnie the Pooh bread. That is just adorable!
@JD, same here on the autoimmune diseases. I can tell that I made myself worse by trying too hard. So I take pauses for my body to regenerate. Actually, some trainers will tell you the pauses are as important for muscle grow as the training.
I train every second day, never full impact. Or every day, leisurely. My muscles are quiet good though - thank you steroids* 😉
* that I had to take for autoimmune problems
@Katja, all trainers should tell you that. Muscle grows during the recovery that happens during the rest periods, not during the periods when you stress then via exercise.
How strong is the banana flavor in the ice cream? I’m not a huge fan of banana-flavored foods (no banana bread for me, thanks!) but I wonder how much the cocoa powder covers it?
@Sherri in GA, It's not overly banan-y, although the end product doesn't taste just like ice cream. It has a sort of . . . sharpness? puckery feeling? that I associate with bananas, which I'm not a huge fan of. That said, I will eat it, too, even though I'm not into bananas. I add a lot of cocoa powder to mine, though, which does help. Sometimes I'll add peanut butter, too, just because I love peanut butter and chocolate.
@Sherri in GA, My memory is that it's noticeably there but not the main flavour. If you'll tolerate bananas in a berry smoothie or eat chocolate banana bread, then you'll like it. But if even a little banana is too much for you, you probably won't like it.
I have some weightlifting suggestions.
1) My first one is by far the most important: work in person with a trainer to start with!
The reason is GOOD FORM. Good form maximizes benefits, bad form leads to injuries and long-term pain. It's quite hard to learn good form from a video or even from an expert via zoom. It's worth paying for - it's a lifelong investment in your health. After you absorb the principles, you can use videos or online coaching to your heart's content.
2) It also helps to be specific about your goals. For example, mine is not to be decrepit when I'm 90. So I focus on cardiovascular improvement and balance/balance recovery (squats rule is so many ways).
3) My next suggestion is to work with your preferences and quirks rather than what you feel you "should" do. For me, that means not driving to a gym. Either I find one within walking distance or along my commute, or I work out at home. What is it for you?
4) Once you understand form and if you like working out from videos, I have two to suggest:
- Yoga with Adrienne (for yoga, obvs) (sometimes her dog joins her)
- Juice and Toya (strength and lifting)
I'm comfortable recommending both because I've had a fair deal of in-person lessons in both over the years so I can say they both are the real deal, and I've used many of their videos. The caveat is that neither teach form in their videos so I do not recommend starting with them.
Best of luck!
@WilliamB, Benji is my favourite part of Yoga With Adrienne!
@WilliamB,
Juice and Toya are fun!
I've been going to some sort of gym for over 30 years, so I'm very comfortable developing my own plan. However, I found that going to YouTube for workouts/plans to be a great alternative. I recommend Sydney Cummings or Kayleigh Cohen strength workouts. These two YouTube Channels have workout plans/calendars you can follow as well.
One pan sauce includes 1 packet of onion soup mix + water + plain almond milk (coconut milk or cream also works). I have no set measurements of water and milk. Just mix and heat. The combo is quick, easy and universally liked at our household. I use it over meatballs or shrimp.
Can confirm that a Vitamix blender is very good for making banana soft serve. Just use the tamper and keep an eye on it. I recently made some (chocolate version) and piped it into popsicle molds and everyone loved it. Sometimes I add a little zero-sugar yogurt as well.
When I worked for a large corporation, one of our perks was that the female employees could get a membership at Curves (www.curves.com). This was a weight training gym just for ladies, and you did circuit training. They played music at a certain tempo and it was geared to the speed you needed to work the weight/exercise machines. You'd jump on a machine, work a couple of minutes to the beat, and then the announcer would tell you to go on to the next one. I think you went around the room 3x in 30 minutes. It worked all your muscle groups. My employer would foot the bill as long as we did X number of visits per month. That was a little much for me, bc I stayed sore all the time and didn't have time for my muscles to recover. (I've since realized I have arthritis). But I got a great strength training workout! They also had diet plans you could follow. After I left my job, I opted not to renew my membership. That particular location of Curves closed. But here's an online list of where they are located: https://www.curves.com/find-a-club. I looked 'em up and it appears they now have a version you can do at home: https://www.curves.com/mycurves-on-demand. Also, it says something about a free workout, so you can try them out and see what you think.
Low and slowly and being consistent is key. I’ve been lax returning to PT after my last spinal surgery and fully realize that I need to get back to it. Being hypermobile I definitely know when I have been slacking. My age, 66, also requires being consistent.
Having worked in various health care settings as a therapist I have to credit older techs and cna(s) for showing me tricks of the trade and how with simple technique changes a person’s back/shoulders/knees positions during personal care. Kristen, since you’re still relatively new, take advantage of their knowledge for optimal patient care with self preservation. The self preservation part is hard for those of us who want to help the patient as quickly they need. Take the Pause and act so as not to react.
Thanks for sharing the method you use for your skillet/sauce dinners. I just call mine “slop in a skillet” and the results are inconsistent.
Winnie the Pooh focaccia! Love-love-love!
Love Lisey's creative foccacia! We are huge 100 acre wood fans.
My friend from HS owns/runs a cross fit gym locally and after a catastrophic knee injury and ruptured Achilles, she worked with my PT to put together a strength/cardio routine. I do a thorough stretching routine, interval training/walking during the course of a typical farm day and much lifting & climbing. At last month's physical my doc said my test results were that of a 30 yo, since I'm just south of 60, I am tickled!
Working as a Trauma icu nurse and being on the petite side, my core strength is my super power when working with patients.
I second the recommendation to try a personal trainer. There is nothing like having someone who really knows what they are doing to show you how to strength train safely. I tried Ben Palocko briefly, and while he was very knowledgeable, I’m happy I went with someone local who could give me feedback in real time (Ben has you take videos of yourself for him to review). You don’t need the trainer forever, but several months made all the difference for me.
So I totally thought the reader was asking for your shrimp sauce and banana “ice cream” recipe, meaning one dish all together that included shrimp and bananas and ice cream! I thought that sounded pretty horrible, and I'm relieved to see that I had it wrong!
That Winnie the Pooh creation is a masterpiece. Wow, what an imagination and artistic ability. Mind boggling.
i finally got access to email while on a family road trip. i miss everyone. did not know you had a food blog otherwise i would not have asked if lisey likes to cook. silly me. so glad you still have time to blog what with your new job. an very glad your life is peaceful.
forgot to say my local library started a dance based exercise class that will last six months. i went twice but then missed some classes because of my vacation. it is so much fun,
I don’t care for bananas, so I make the ice cream quite a bit. I add peanut butter, and I use water for the liquid. I have recently found a little creamer does a great job of making the banana flavor.
@Dede, *masking
That Pooh Bear focaccia is super cute! And I make banana ice cream in my Vitamix (only fill 1/2-2/3 full) and it takes some work with the tamper. I don't use any liquid. We usually do bananas and peanuts to make peanut butter banana ice cream.