the salad dressing experiment: tahini goddess dressing

Next up in the salad dressing experiment is this creamy, dreamy tahini goddess dressing.

This dressing will satisfy your craving for a creamy-based topping in a healthy and protein-packed way. All you need are some basic ingredients and a blender. Originally, I served this dressing with a simple spinach lettuce salad alongside vegetarian-based pizza. I figure the tahini gave this meal a needed extra hit of protein and healthy fats.

Ingredient line-up: apple cider vinegar, tahini, olive oil, coconut aminos (feel free to use soy sauce), garlic powder, dried parsley, and lemons.

Into the blender goes the tahini.

In goes the olive oil.

All the ingredients get tossed inside the blender.

Blend it up!

Ready for consumption.

Tahini Goddess Dressing (original recipe here)

Ingredients:
1/2 cup tahini
1/2-1 cup water (depends on how thick you want it, I used 3/4 cup)
1/2 cup olive oil
5-6 T fresh lemon juice
2-3 T apple cider vinegar
2 T coconut aminos or soy sauce
2 T dried (or fresh) parsley
1/4 t garlic powder

Combine all the ingredients in a blender and blend away! Enjoy.

the fitness class experiment: RIPPED

A class called RIPPED? I mean, right? Your mental conversation on deciding whether or not to attend this class should go something like this:

Do I want to be ripped?
Why yes, yes I do.
Then I should go to RIPPED.
Obviously.

See? Simple.

I have been taking RIPPED regularly for more than a year and absolutely love it. Here are all the details (see this post for my experiment introduction) to entice you into giving this class a try.

Results. R.I.P.P.E.D. is a 'total body, high intensity style program' that uses free weights, resistance, and body weight to scorch 750-1,000 calories in 50 minutes. Each section is devoted to a particular type of workout that allow you to experience a variety of moves to banish boredom and challenge your body. 

Here is what you can expect:

• Warm-up. The warmup is the same moves despite what season of RIPPED the teacher is using.
• Resistance. This section focuses on smaller muscle groups (triceps, shoulders, biceps) and works them using free weights and resistance bands.
• Intervals. This is a cardo-based section that uses athletic drills and alternates between high intensity intervals (e.g., jumping jacks, 'fast feet') and active recovery.
• Power. This strength training section focuses on the larger muscle groups (legs, chest, back). This is the hardest section, in my opinion, and uses a lot of body weight exercises (e.g., pushups, squats, burpees) to make your muscles burn and will most certainly make you sweat.
• Plyometrics. Plyometrics is another cardio-based section that uses explosive and dynamic moves to get your heart rate up. This section is fast-paced, includes a lot of hopping and jumping, and always a lot of fun!
• Endurance. This is one of my favorite sections. This cardio-based section uses mixed martial arts moves (e.g., jabs, hooks, front kicks) and is a bit longer than the other sections. It requires both physical and mental endurance as you will have to concentration on proper form.
• Abs.
• Cool-down & Stretch.

The D stand for the special RIPPED diet and nutrition plan that you can access here.

Our instructor changes up the order of the components, which keeps things exciting and creates a serious challenge. In fact, my instructor has written her own detailed summary of RIPPED that can be found here.

(picture courtesy of my RIPPED instructor, Courtney)

RIPPED is a smorgasbord of moves and intensities. This may make your first few times challenging, but remember this is also how we change, challenge, and shape our bodies. After 2-3 classes, you will begin to grasp the choreography and really notice a change in your abilities and physical performance. Checkout this video to see RIPPED in action.

Compared to the other group fitness classes in the experiment so far, RIPPED offers both an intense cardio and strength training impact, without requiring too much in terms of coordination or rhythm. Like most pre-choreographed classes, the more you attend the more familiar you become with the moves. This class is tough, but before you know it - you will be....RIPPED.

In conclusion, RIPPED is a unique class that combines strength training and cardio for a complete body experience that holds up to its slogan, The One Stop Body Shock. 

Check out my other fitness experiments here.

(images 1, 2, 3)

the cardigan experiment: introduction

Background. I blame the world's warped view of cardigans on Mr. Rogers. Every time I put one on, my boyfriend tells me I look like a nerdy school teacher. Well, listen up now. First of all, I AM a nerdy school teacher. But, second of all, cardigans are not nerdy - they are chic, stylish, and versatile.

There are long cardigans, neutral cardigans, short cardigans, fitted cardigans, wool cardigans, sparkly cardigans, flowy cardigans, patterned cardigans. You can wear a cardigan on its own as a top or use it to complete an outfit. You can do anything with cardigans. Absolutely anything. Shall we put this to the test?

Objective. To explore the versatility of the cardigan to provide excitement to my wardrobe, inspiration to my readers, and to give back to the wardrobe essential that has given so much to me.

A cardigan from my fashion idol, Kendi.

Methods. Style four completely different cardigan varieties in four different outfits. Take photos and record my feelings, others' reactions/complements (if any), comfort, confidence, and overall experience.

And, I want you to play along! Style your own cardigan - your own way or try some of mine - comment and tell me how it goes. Even better, email (mylessseriouslife@gmail.com) or tweet (@lesseriouslife) me a picture so I can get inspiration from you and share the cardigan love (and blog link back!) with my readers.

(Access my other fashion experiments here)

(image 1, 2)

the salad dressing experiment: lemon oregano vinaigarette

As you may have read (or should certainly read now), I recently started experimenting with creating my own salad dressings and began the salad dressing experiment. First up, lemon oregano vinaigrette.

This easy dressing required no special equipment and is a great use for leftover fresh oregano. This dressing is simple, delicious, and fresh. Originally, I served this dressing with a mixed green salad with grape tomatoes, kalamata olives, and feta cheese.

Ingredient line-up: kosher salt, honey, apple cider vinegar, olive oil, the juice of 1 lemon, fresh ground black pepper, and fresh oregano.

Chop.

For this dressing, I used a Tupperware container to combine all the ingredients and then shook to combine. You could also use a whisk.

Fresh lemon juice makes all the difference.

Ready to shake.

After shaking!

Lemon Oregano Vinaigrette (original recipe here)

Ingredients:
4 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons apple cider vinegar
1 tsp honey
1/4 teaspoon kosher salt
Fresh ground pepper
Several sprigs fresh oregano (or substitute about 1 teaspoon dried)

Chop the fresh oregano. In a small Tupperware container, add olive oil, fresh lemon juice, cider vinegar, honey, kosher salt, fresh ground pepper to taste, and fresh oregano. Shake to combine. Enjoy.

the salad dressing experiment: introduction

Background. I haven't shared too much on the topic, but I recently realized that I am intolarent to soy and soy by-products (i.e., soybean oil and soy lecithin). This makes purchasing salad dressing (along with many other things) difficult, as many use soybean oil.

Not only that, but who wants 8 billion bottles of salad dressing taking up precious fridge space? I don't always want the same kind, and it turns out that all salad dressing really is made up of is oil, vinegar, and spices. Um, hi - I have all this in my pantry.

Lately, I've been forcing my boyfriend to eat my beautiful salad conconctions with homemade dressings. And, now he's spoiled. The other night I was just going to sit oil and vinegar on the table (like I often used to) and he used his sweet, soft, pleading voice to ask me to whip one up from scratch. What a beautiful thing that now, with a little help from Mr. Google, I can do just that.

Objective & Methods. This won't be the most scientific experiment you've ever seen. But, my objective is to try out making varities of salad dressing from scratch and rate them on taste, difficulty, and nutrition. During the process I will document each recipe and compile a database for me (and you) to draw on for future salad creations.

I hope you'll join me in stepping out of your culinary comfort zone by testing out some of these simple and (hopefully) delicious concoctions.

Stop pouring preservatives all over your fresh greens, I beg you! 

the unexpected color combination experiment: discussion and conclusions

This post, the conclusion of the unexpected color combination experiment, is long overdue. This experiment forced me out of my traditional color pairings and inspired me to be a bit more unexpected in my color choices.

 Figure 1. Summary of evaluated unexpected color combinations. A) blue + black; B) monochrome; C) red + pink; and D) black + brown.

Discussion. The purpose of this experiment was to style four completely different looks using unexpected color combinations to provide excitement to my wardrobe and (hopefully) inspiration to my readers.

This experiment was certainly a challenge for me, but all of these outfits left me with a confident and comfortable experience. Hands down, my personal favorite combination was red + pink, which was color combination I had never braved before. The blue + black pairing was also a favorite. The other two pairings, monochrome and black + brown were certainly not far behind.

So, you tell me. 
What should the next fashion experiment be?

Figure 2. The original color wheel of inspiration.

Conclusions. Through this experiment, I learned that a lot of what makes an unexpected color combination successful is doing it with intention. So, throw your inhibitions to the side, pair some unexpected colors together, and walk out the door with confidence.

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the fitness class experiment: PiYo

I'm a cardio junky. On my non-strength training days I ache for intense heart pumping sweat sessions. Needless to say, attending a 'mind-body' class sits on my farthest of far back burners. Little did I know what was in store for me when I attended PiYo for my latest test case in my fitness class experiment.

I have never done yoga and only done at-home Pilates DVDs, never taking them seriously (i.e., doing them while concurrently snacking on melba toasts). I went into this class with the expectation that it wouldn't raise my heart rate and I wouldn't get a 'real' workout. I was wrong.

When the instructor told me to take off my shoes I was immediately taken aback. A shoe-less workout? This I had to see...

Results. PiYo™ is a pre-choreographed class constructed to help participants gain strength, core stability, agility, and flexibility. This class uniquely blends not only pilates and yoga, but also sports training, core conditioning, dance, stretch, and athletic drills. Although this may sound daunting, PiYo is carefully designed with natural progressions and modifications to facilitate participation from people of all fitness/experience levels.

Here's what you can expect:

• Warm-up. A basic warm-up is the first section that introduces participants to the moves and flow of the class.
• Heat Building. The heat building section is just what it sounds like. A more intense warm-up that really starts working.
• Strength 1-3. The strengths sections are the core of the PiYo workout. This is where you really get your heart rate up and when the work happens. These sections seem to vary substantially, so check out these three links (1, 2, 3) for videos from different sections/seasons to get a flavor of the workout.
  
• Core.
• Stretch. 
• Final Relaxation. The class ends with an enlightening few moments of relaxation, where you simply lay and focus on your breathing.

This class requires energy, power, and rhythm. It smashed my pre-conceived notions about mind-body classes, got my heart rate up, and left my core remarkably sore the following day. For more insight into the moves involved check out this video. Remember, I had never done anything like this - and I was able to keep up with minimal faltering. You can do this, too.

Since PiYo is such a different class compared to the other group fitness classes in this experiment, its rankings deserve a little attention. In my opinion, PiYo requires coordination and balance - although this is a skill I'm sure you gain as you attend regularly. I was wobbling and falling, but again, no one cares about you - but you. My heart rate did get up and my muscles worked hard. In fact, my entire core was sore for the next two days - which is something that does not happen often.

As it turns out, PiYo, an intense mind-body inspired workout, has its place in the fitness world, after all. On days where you want a fantastically different workout mixed with a relaxing finish - this may be a new go-to option. Just be prepared for sore abs the next day.

(images 1, 2, 3)

the cereal experiment: Post Shredded Wheat

I've talked before about how close frosted shredded wheat is to my heart. I used to eat massive bowls of this stuff for breakfast and lunch in graduate school (I also used to eat tuna helper twice a week, but let's not dredge up my dirty past). I've tested two variations on shredded wheat in the cereal experiment so far. This time, I went back to the classic, Post Shredded Wheat Spoon Size.

Results. Sometimes, simple is best. This cereal is one ingredient, shredded wheat. In a world overflowing with fillers and preservatives, this is a truly beautiful thing. You may think that this one-ingredient cereal might also taste like dirt - but, it doesn't! Maybe it is just me, but there is something I really enjoyed about the hearty, wheat-y flavor of this cereal that I didn't even miss the lack of any added sweetener. And this is coming from someone with a sweet tooth the size of a Chick-fil-A milkshake.

If this cereal has any draw back, it turns soggy easily (as do most shredded wheat cereals). Despite this flaw, I enjoyed the fibrous squares and often found myself pairing them with a crunchier cereal partner. Compared to the other two shredded wheats (Fiber One Frosted Shredded Wheat and Kashi Autumn Wheat), I think these maintain their texture better and I certainly enjoyed their simplicity.

*Ranking System.

Post Shredded Wheat stands out in the cereal crowd with its low calorie count, fat content, price, and 0% sugar content. I'd say its taste, texture, fiber, and protein content are around average as compared to the other cereals. All things considered, Post Shredded Wheat takes an impressive fifth place finish.

In a world of overly complicated and processed foods, Post Shredded Wheat reminds me how delicious and satisfying one simple ingredient can be.

See other cereal reviews here. 

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Lastly, I want to share with you that my boyfriend and I are in the process of developing a Cereal Ranking application - that will allow you to input your own cereal and preferences to conduct your very own experiment with a table of results similar to mine. Look for its launch soon! 

 

the 20-minutes method: results

I know you guys were starting to doubt my ability to eat slowly at all. Don't feel bad - I don't blame you, as most test methods in this experiment have been unsuccessful. Just when I was starting to lose all hope, my final method in the eating slowly experiment, the 20-minutes method came along and slowed me down.

Results. 

Well, what can I say? I'm a scientist and I like numbers. I immediately was drawn to the exactness of this method. Time 20 minutes, eat slowly enough. I think I knew from the beginning that I could do this method and do it well. 

Despite the fact that timing your meals in front of others can be a slightly awkward thing to do, this method made me completely aware of my eating pace and was...successful. For the first couple of weeks I literally started my stop watch and the beginning of every meal and continuously checked my pace as I ate. The goal was usually to be about halfway through my meal at the 10-minute mark. Many meals lasted slightly less than 20 minutes and some meals lasted longer, but overall this method completely re-vamped my eating pace. Realizing that I can't carry around a stop watch forever, I switched to checking the wall clock at the beginning of each meal and gauged my eating that way.

If I finished my meal too early, which was inevitable for some smaller meals or certain meal types, I still made myself sit with my empty plate until my timer went off before heading back to the kitchen for considering seconds. Sometimes this pause revealed to me that I was still hungry and I was able to gauge and satisfy this need without acting like a ravaging kitchen-invading beast. And sometimes this revealed that I was completely satisfied. Both realizations are life changing.

This method, I think, could be my eating slowly saving grace.

 
Have you tried timing your meals? Comment on this post and/or e-mail me (mylessseriouslife@gmail.com) with your thoughts on the subject. This wraps up the last method in this experiment! Look for one final experiment 'discussion and conclusions' post in the coming weeks!

the unexpected color combination experiment: black + brown

I knew from the beginning of the unexpected color combination experiment that I wanted to create an outfit pairing black and brown. It may be the lack of appropriate pieces in my wardrobe, but this particular combination was a big challenge for me. But, given that this is the last pairing in this series, I knew I had to give a go.

Results. I paired this (I know it's hard to tell from the pictures) brown wide belt and brown pumps with this solid black dress and walked out the door. I was scared, friends. Shakin' in my heels. But as the hours passed, my love for this outfit grew and grew. Although I'm not sure if this had to do with the color pairing or more to do with the fact that wearing this dress feels like wearing pajamas.

Figure. Black next to potential brown shade choices.

My opinion is that as long as the brown isn't really, really dark it can pair with black. The key is to be deliberate with the pairing otherwise it will look like you just got dressed in the dark. If you are going to do this - do this.

Talk about ending on a positive note. Three, count them three, compliments happened on the day I wore black and brown together. And, just because two came from the same person on two separate occasions doesn't mean they don't count. I repeat, three.

In conclusion, black and brown was the most personally challenging and most successful color combination so far.

This marks the final pairing in the unexpected color combination experiment. Look for a 'discussion and conclusion' post in the coming weeks and be thinking about what fashion experiment you want to see next!

Previous unexpected color combination experiment outfits:

• blue + black
• monochrome
• red + pink

the fitness class experiment: Zumba

For those of you just joining in, the fitness class experiment is designed to encourage me to step outside of my comfort zone and try new (and sometimes daunting) group fitness classes. 

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People love their Zumba. It seems everyone is doing it. And yet, Zumba still scares.me.to.death. Despite this (highly irrational) fear, I recently gave Zumba a go for the fitness class experiment.

Results. Zumba is an energetic, Latin-inspired cardio dance class designed to be easy-to-follow, fun, and effective. The folks at Zumba Fitness^® have designed this class that has taken the group fitness world by storm and you can find additional information on their website.The basic theme is each latin-inspired song has accompanying choreographed dance moves that get your body moving and your heart pumping.

My impression? I spent the majority of the class grasping for rhythm and flailing my arms in a slightly embarrassing spectacle. I may or may not have spent some of the class facing the wrong side of the room. Despite my difficulties (which have nothing to do with Zumba, per se, but more to do with my lack of coordination) I had fun, broke a sweat, and....smiled. The more I attend these unfamiliar classes the more I realize that no one cares how you look - everyone is just there to have fun and burn calories - and how that is accomplished is no big deal.

Compared to the other group fitness that I have attended so far, I found Zumba fairly comparable to Hip Hop HUSTLE, although I did find its Latin-based moves easier to follow than the hip hop madness. I still stand by my opinion that these classes would be a lot more successful  after a drink or two. I mean, two drinks in and I can bump and grind with the best of them. Can someone please arrange that?

No special equipment or anything is needed. I'd say anyone could walk in this class, have fun, and burn calories. Winning.

In conclusion, Zumba is a cardio-based Latin-inspired dance fitness class that took me outside of my comfort zone and left me sweaty and smiling. If you are like I was and haven't tried this class yet, give it a go. Worst comes to worst - you'll burn a few hundred calories and learn a few new dance moves.

(images 1, 2, 3)

the eating slowly experiment: 20 minutes method (introduction)

Eating slowly is an elusive and complicated beast. So far I have tackled four methods for three weeks each in the eating slowly experiment. Today marks the final method as defined at the beginning of the experiment, the 20-minutes method. Brace yourselves, this one requires equipment...

No, I don't have a Garmin. Yes, I am still awesome.

Eating Slowly Method #5

Method to be Tested. Time 20 minutes and stretch out meals accordingly.

How to do it. At the beginning of each meal, time 20 minutes (the amount of time it takes your brain to register satiety). Start your timer and eat your meal slowly enough so it lasts the entire 20 minutes. I would also suggest to pause at the halfway point and assess your experience and satiety (mindful eating).

Dates for Implementation. Thursday, May 31 to Thursday, June 14.

Remember this experiment is designed to be interactive and this is the last test method so you should play along if you haven't already! No really, you should. E-mail me (mylessseriouslife@gmail.com) or leave comments on this post to provide me with feedback as you try this method along with me.

 Find other eating slowly methods on my food experiment page. 

Ready, set, eat (for 20-minutes)...

the eating slowly experiment: mindful eating (results)

Three weeks pass in the blink of an eye. Or...in the scarfing of a meal. That is how long I've been practicing mindful eating as my fourth test method in the eating slowly experiment.

Results. Mindful eating is a romantic concept. Taking the time to mindfully chew, think, and process your food is the way I would certainly like to eat in an ideal world. But life isn't ideal. My life (like yours) is littered with rushed meals, stressful days, and a tired body and brain. At the end of a long day it is HARD to take the effort to think so carefully about dinner. To me it seems that mindfulness is a skill that will require careful cultivation over time. 

Here is my observation. The methods that were not concrete or measurable, like the mindful eating method or the pause and calm method, were easy to forget or skip. I even had to write myself post-it notes and scatter them around the house to remind me to eat mindfully, hence the pictures (and yes, I support radon testing). More concrete methods, with a tangible task, like the fork down method, were much more successful.

When I did manage to eat more mindfully, the meal was not only slower, but more pleasurable and satisfying.

I want to cultivate the skill of mindful eating, I do. As a result of this experiment I have been reading several books on the topic, which I hope will help me incorporate this type of behavior into my life. One book in particular, Mindful Eating by Jan Chozen Bays, has a series of meditations and experiments included with the book that I would love to attempt. If you guys have any interest in doing this together in the form of an interactive 'mindful eating experiment', please let me know. Otherwise, I will do them on my own (hopefully) and report back to you.
 

 
Do you practice mindful eating? Pretty please comment on this post and/or e-mail me (mylessseriouslife@gmail.com) with your thoughts on the subject. Look for an introduction post for the final eating slowly method soon!

the cereal experiment: Kashi GoLean Crisp! Cinnamon Crumble

You know you're deeply entrenched in your healthy living blog when friends and family start gifting you boxes of cereal that meet your stringent experiment criteria. When my dear sister-in-law wrapped up this box of Kashi GoLean Crisp! Cinnamon Crumble and presented it to me on my recent birthday, I was more than thrilled to consider it my next test case in the cereal experiment.

Results. Kashi, you must have read my blog post when I reviewed your overly crunchy creation, Kashi GoLean Crunch!, because Crisp! overcomes all of your Crunch! cereals' limitations. No more chipped teeth or 30-minute soaking periods. GoLean Crisp! provides a perfect texture with a delightful cinnamony flavor.

Enter, a cereal tangent. {Folks can we please pause here for a second and address something that was recently emphasized to me by my dear blog friend Katie. What is with the exclamation point following the Crunch! or Crisp!? Are we that excited? Is it really that crunchy or crispy? Are we supposed to read the cereal name with emphasis? I mean, I love cereal as much as anyone, but it's cereal. Must we exclaim?}

Kashi GoLean Crisp! Cinnamon Crumble is not shy on the calories, with 190 for a 0.75 cup serving. The crisp blend is a texture wonderland, with lovely large clusters, oaty bits, and crispy twigs all dusted in cinnamon bliss. Not only does this cereal do well in a traditional bowl with milk (it stays crisp), but it makes a great snack with nuts and yogurt topping.

Like all of Kashi's products, Crisp! offers fantastic nutritional stats, with a punch of fiber (9 grams) and protein (10 grams). Unlike GoLean Original, Crisp! has a higher percentage of calories from sugar, but hey, when compared to Cookie Crisp (43%; yes this is accurate), it isn't doing too bad. After everything is considered, Kashi GoLean Crisp! Cinnamon Crumble walks away with a fourth place finish.

In conclusion, Kashi GoLean Crisp! Cinnamon Crumble is a nutritious and delicious crisp cereal treat that will make a welcome addition to my cereal repertoire.

See other cereal reviews here.