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02 Jul 13:16

Center for Yoga – Teacher Training

by Samantha Angela

SamanthaMenzies.com Center for Yoga – Teacher Training

I apologize that I might be MIA for the next few weeks. Yesterday was my first day starting something that I’ve wanted to do for a long time now. . .

Yoga Teacher Training (2)

. . .take a Yoga Teacher Training course.

I sort of eluded to it a little while back but didn’t want to mention it until I was fully immersed in it.

I’m taking the Lifepower Yoga Teacher Training at the Center for Yoga in West Bloomfield and Birmingham Michigan with teachers Jonny Kest and Jason Hulshof.

Yoga Teacher Training (1)

It’s a lot of practice, a lot of lecture, and a lot of group work. It’s basically a lot of everything and it’s exhausting already!

I counted nearly 40 people in our course, which seems like a lot to me, but it’s not like I know from experience what a typical class is like. There are people from all over the country plus me (from Canada, of course) and a guy from Mexico, so we’re an international group.

Yoga Teacher Training (3)

Fitting 200 hours of training into 3 short weeks will take a lot out of me, so excuse me if I’m absent.

Hopefully I’ll be a bit more present on the mat and be able to share with you a whole host of interesting things that I’m learning over the course of my study.

Yoga Teacher Training (5)

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04 Jun 12:50

Four Things

by Samantha Angela

SamanthaMenzies.com Four Things

I have new next door neighbours!

Back in the winter when the house right next to ours went up for sale my sister and brother-in-law bought it! They finally moved in this week and I’m totally elated to have my family so close by.

As soon as we install our cup phones and roof-to-roof zipline we’ll be all set.

Sean & Vic

New Neighbours!

I wrapped up the 30×30 Nature Challenge last week.

I breezed through the first two weeks but finding nature during week 3 was a bit of a struggle since I visited the most concrete of jungles, New York City. And week 4 wasn’t much better with day after day of rain showers that kept me indoors.
Overall, I’d say I was 80% successful in getting at least 30 minutes of nature per day. On most of those days I got an hour and on a few choice weekend days I spent several hours outside.

I’m going to try to keep the challenge rolling while the weather is neither unbearably hot nor cold.

The Cloisters
Finding some greenspace in Manhattan

I really like Muppets

I’m partial to the Sesame Street Muppets, but anything Jim Henson tickles my fancy. I’ve not-so-secretly always wanted to be a puppeteer.

FAO Schwartz in New York was like my dream come true. Not only did they have tonnes of Fraggle toys for the 30th anniversary of Fraggle Rock, but they also have a build-your-own Muppet Workshop. I was really tempted to make a Muppet there, but the puppets seemed kind of low-quality so I passed.

Muppet Workshop

Muppet Workshop 2

Am I a womaaaaaan or am I a Muppet?

I’m versatile

I got nominated for a Versatile Blogger award by Jennifer at Wine to Weightlifting, which is just a fun way of getting bloggers to connect. As a result I need to share 7 random things about myself, so here it goes:

There was that time that I pissed in a watering can.

I hate ‘stuff’. I get stressed out if I ever find myself in a place with an abundance of things that are unused, unnecessary, or excessive.

My least favourite body part to work out is biceps. SO boring.

I don’t like the smell of flowers but I love the smell of wood.

I started doing yoga when I was 10 with a Yoga Mind & Body video that I bought from Wal-mart. It coincided with my incense-burning, poetry-writing “hippie phase”.

I’m really frugal. I track everything we spend money on and always make sure that our budget is on track.

My dream vacation was Greece for as long as I can remember. Last summer Matt and I went there and I still haven’t determined what my new dream vacation will be. In the running are Bali, Thailand, and Newfoundland to name a few.

Chania-Crete-34_thumb.jpg

Chania, Crete

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03 Jun 12:17

Good Food: Soup & Sandwich

by Samantha Angela

SamanthaMenzies.com Good Food: Soup & Sandwich

Good Food: Notable bean dishes that I’ve made recently.

It hasn’t felt much like spring lately, but the cold and rainy weather has let me stretch out soup season a little longer. Here are a couple of delicious recipes for soup and sandwiches that I’ve discovered recently.

Spiced Coconut Lentil Soup

Recipe from MarcusSamuelsson.com

I’ll double or triple the recipe next time I make this soup for 2 reasons: 1) it’s good. 2) it doesn’t make much.

I modified it by first toasting the spices in a hot pan until they were fragrant enough to make my house smell like an Indian restaurant. The result is a really flavourful, creamy soup.

Don’t leave out the lime, and don’t skimp on it either. It’s true of any bean soup recipe: the sourness from citrus juice is really what makes the flavour pop.

Spiced Coconut Lentil Soup

Udon Noodle Soup with Pork

Recipe from Williams Sonoma

I can’t get enough of thick and chewy udon noodles, but I think the thing that really made this soup fantastic was the broth that I used.

Back in January for Matt’s birthday we went to the restaurant Roast in Detroit. I didn’t feel ashamed to ask the waiter to wrap up the leftover bone from Matt’s phenomenal roasted pork shank dish, which I brought home and made into a really flavourful stock.

The foundation of Japanese cuisine centres around good broth, and the’re definitely onto something.

Udon Nood Soup with Pork Tenderloin

Pan Bagnat

Recipe from Food52

I very loosely followed this recipe for this Nicoise-style tuna salad when making sandwiches for my family this week. My dad’s cupboards and fridge always seemed to be filled with all kinds of olives and marinated vegetables so I put my access to good ingredients to good use.

Since I didn’t have a big loaf of French bread to squeeze all the ingredients between, flatten out under something heavy, and get ‘bathed’ in the juices from the salad, I served it on toast. So technically it wasn’t “pan bagnat” in the definition of the term (bathed bread) but it was still pretty good! A nice (or should I say Nice?) change from the typical tuna & mayo sandwich.

If you make your own variation of this, don’t skip the fresh basil. It makes the whole sandwich taste awesome.

Food52

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27 May 12:29

New York City Cookies

by Samantha Angela

SamanthaMenzies.com New York City Cookies

Cookies!

I fucking love cookies

Matt and I stopped twice for cookies as we toured around New York on Friday because I really, really love cookies.

First stop: Levain Bakery.

Levain Bakery Harlem

Levain’s cookies are widely known and their CCCs even one of the 10 chocolate chip cookies worth travelling for according to National Geographic.

We bought 4 cookies for my cousins who we were staying with for the weekend and ate one ourselves: a Dark Chocolate Peanut Butter Chip.

Dark Chocolate Peanut Butter Cookie from Levain

The cookie is huge! And for $4 it damn well better be. You could easily share it 3 ways. Maybe it has to be that big to get the amazing consistency that they manage to achieve: a very thin and crispy outside layer with a chewy fudge-like inside that has more in common with cookie dough than cookies (mmm… cookie dough).

I wish I bought some to take home with me. In the meantime I’ve been researching Levain bakery copycat recipes. These ones looks promising.

Next stop: Bouchon Bakery.

The cool thing about Bouchon Bakery is that they have their own cookbook so you can make a lot of their recipes at home and save yourself some dough (pun intended). But if you’re like me and everything you make looks ugly, then maybe you’d like to indulge in a pretty macaron or cookie from time to time.

Bouchon Bakery Display Case

I’ve made Bouchon’s homemade oreos before, multiple times in fact because they are so good. I’ve made Thomas Keller (the genius behind Bouchon)’s Chocolate Chip Cookie recipe as well and I’ve had the recipe for their homemade nutter butters pinned for far too long now without having made them.

So when we found ourselves in busy Rockefeller Centre in need of hydration and a snack we stopped at Bouchon Bakery which was also on my list of bakeries to visit in New York (yes, I literally have a list).

Better Nutter Bouchon Bakery

I ordered a Better Nutter, their take on the nutter butter, for $4 (apparently $4 is the going rate for a cookie in the Big Apple).

The Better Nutter was even bigger than the Levain bakery cookie (though, functionally, I can’t see why) so even sharing it Matt and I only managed to eat half. It was really good though. The peanut butter frosting is tasty and the oatmeal/peanut butter cookie is soft and delicious.

I’m definitely going to get another cookie at their Las Vegas location when I’m there this fall.

Which is better?

If someone offered me one or the other I’d choose Levain. Though I love Bouchon’s twist on the classic store-bought cookies, I really like cookies with chips in them and the cookie dough texture of Levain’s cookie. I wish I had one right now.

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27 May 12:29

Red Rooster – Harlem

by Samantha Angela

SamanthaMenzies.com Red Rooster – Harlem

Our first stop in New York on Friday was lunch at Red Rooster Harlem.

Red Rooster Harlem

Actually, that’s a lie. Our first stop was eating cookies at Levain bakery but let’s just pretend that we didn’t spoil our lunch with dessert first, k?

I made reservations for Matt and I to have lunch at Red Rooster, Marcus Samuelsson’s restaurant in Harlem. The menu is pretty eclectic and you can tell it has a lot of influences from his Swedish and Ethiopian backgrounds with a bit of soulfood flair that fits with the Harlem locale.

Menu - Red Rooster Harlem

I was a fan of the casual, eclectic decor in the place, especially near the kitchen where recipes blown up and written all over the walls. There seemed to be a lot of personal touches everywhere including the bathroom walls which were covered in old framed pictures.

Red Rooster HarlemDécor in the front dining room

Red Rooster HarlemThe loo

Red Rooster HarlemIf I zoom in I can read the recipe for Swedish Kringle on the wall.

The place was bumpin’ for lunchtime (mostly tourists, I think). I was surprised by how busy the bartender was too. She was dishing out really delicious looking and sounding cocktails like it was happy hour. But it wasn’t, so I didn’t order a cocktail because drinking in New York is way out of my budget.

Mr. Samuelsson himself made an appearance during the lunch hour. He stopped to talk with and sign autographs for some really crazy enthusiastic fans at the table behind us. He passed over our table which was a slight disappointment and I didn’t try to catch his attention– I figured the poor guy probably never gets any work done.

I did manage to snag a creepy stalker photo:

Marcus Samuelsson

Matt ordered a burger. Patties are boring; I like my meat as balls.

I got Helga’s meatballs from the lunchtime prix fixe menu which got me a salad and dessert too for $25 (pretty good deal, IMO).

Red Rooster Harlem - BurgerRed Rooster Harlem - Helga's Meatballs

I didn’t try the burger but but the meatballs were pretty dang good. Granted, my experience eating Swedish meatballs may be insufficient to provide a good comparison, so I couldn’t say whether their namesake Helga would’ve been made proud. But I liked ‘em.

The mashed potatoes on the side were awesome, which I can say with authority because I have significant experience eating mashed tubers.

Red Rooster Harlem - BurgerRed Rooster Harlem - Helga's Meatballs

I loved the salad greens which had these crispy, fried slices of garlic on top and a thick pistachio yoghurt underneath.

Red Rooster Harlem - Mixed Greens

I was a bit disappointed that the Cupcake of the Day was red velvet when I was told it would be coconut (I freakin’ love anything coconut, even cupcakes). That said, it was a really, really good cupcake. It was moist but dense (I much prefer a dense cake to a light one) and the cream cheese frosting was to die for (isn’t it always?). I just wished there was more frosting on top…and maybe on the side…and maybe in an IV drip.

Red Rooster Harlem - Cupcake of the Day

All in all I thought Red Rooster was really good. I’d definitely go back because the food was only slightly expensive but everything was very well done so it was worth it. I appreciated the comfort-food menu that coupled simple dishes with good execution.

Red Rooster Harlem

Red Rooster Harlem

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22 May 13:56

30×30 Nature Challenge Week 3

by Samantha Angela

SamanthaMenzies.com 30×30 Nature Challenge Week 3

Spending 30 minutes a day in nature for the 30×30 nature challenge was a bit difficult this weekend seeing as I spent 3 days in the most concrete of jungles – New York City.

I’ve never been to New York before and it’s not a place that I would place anywhere near the top of my must-see list (I prefer quieter spots to big cities when it comes to vacations) but the point of the trip was for Matt and I to visit my cousins who live there.

On Friday we explored Harlem and Midtown, naturally neither area is very green. We came across pockets of greenspace here and there in Morningside and the Columbia University campus but we never stopped in any of them long enough to relax. We were go-go-go on Friday with lots of sights to see an little time.

MorningsideEarl Hall Gate at Columbia University

Saturday we did a little better. We made the trek to the Northern tip of Manhattan to The Cloisters museum which is surrounded by a beautiful park and heather gardens. Not to mention all the greenspace in the museum itself.

I really liked The Cloisters. It was quiet (by New York standards), and had some really cool medieval architecture assembled from parts of buildings acquired from Europe. I especially loved how they recreated cloistered gardens and filled them with typical medieval plants.

Bonus tip: Admission to The Cloisters (and The Met, it’s affiliate) is $25, but that’s just recommended and technically admission is by donation. Being cheap we gave $10 per person which was much more reasonable.

Heather Gardens

Fort Tryon Park

The CloistersThe Cloisters

Sunday we got zero nature time since it rained all. day. long. It put a damper on our day in general but especially on any potential time spent outdoors enjoying whatever piece of nature we would have managed to find among the concrete.

Frankly we spent most of our weekend in New York eating delicious things: eating in Harlem. eating in Morningside, eating in Midtown, eating in Brooklyn, eating in the Lower East Side.

I hope to write a bit about all the deliciousness that was consumed over a 72 hour period.

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16 May 16:58

How Heavy Weightlifting Works for Me

by Samantha Angela

SamanthaMenzies.com How Heavy Weightlifting Works for Me

After posting my last waist goals update I’ve pondered the fact that I really haven’t been putting much effort into my diet. Yet gradually (very gradually) my body shape has been changing.

So I went back through my old blog posts to see if I could answer the question: “what’s changed?”.

The answer: my workouts.

From Fall 2011 (when I was training for my marathon) up until this past August when I started my waist goals, I wasn’t doing a lot of training with heavy weights and I wasn’t focused on building strength.

BeastMode.jpg
I really need a picture of me actually lifting weights…until then, The Beast will suffice.

March-May 2012 – Full Body Circuits

I put aside strength building to do full body circuit workouts. I had goals to increase my strength too, but I didn’t put any concrete focus on them. So I made myself a 3 day full body circuit which got boring fast so I switched it to a 6 day full body circuit.

I was also incorporating lots of conditioning workouts as cardio to get away from running (I had little motivation to run after the marathon in January).

June-July 2012 – Slow Tempo, Light Weight, High Reps

I decided to start working with high reps (8-12) and pushing less weight around. I don’t know what I was thinking.

I wanted to fatigue my muscles in a different way so I worked on this Tempo Weightlifting Routine which focused on slowing down my weightlifting and increasing the amount of time my muscles were under tension.

It was so. fucking. boring. I hated it.

Looking back I believe the combination of having just come out of marathon training and then choosing circuits with low weight and high reps is really what shaped my body in a way that I was uncomfortable with by August.

This is when I started to make some changes to my workouts and decided to set a goal to lose size from my waist.

August 2012 – Olympic Lifting

After watching the badass women’s weightlifters at the Summer Olympics I was inspired to start an Olympic Lifting routine.

I would hog the squat rack for my entire workout so it was the kind of routine that I could only pull off during the summertime when people forget what the gym is.

Olympic lifting opened me up to a whole new world of high intensity lifting. It made me sweaty and hungry and tired so it basically emphasized my 3 favourite things (sweating, eating, and sleeping). It was fun and tiring and although I wasn’t lifting anything very heavy I felt like I was making improvements every week.

It was about 2 weeks into a 4 week Oly lifting routine that I set my Waist Goals although I didn’t post about them for a few weeks after that.

September-December 2012 – Crossfit Football

I didn’t have a specific workout routine which is really weird for me so I had to look back at my Fitocracy profile to figure out what I was doing at the time!

It was Crossfit Football. These workouts start off with Olympic lifts or big multi-joint exercises and then end with a high intensity conditioning component.

I really liked this style of workout because it incorporated heavy lifting with high intensity in a way that worked better than anything I had tried to come up with up to this point.

…and then I learned about 5/3/1.

December 2012-May 2013 – 5/3/1

When I heard about 5/3/1 I knew it would be great for me because 1)It focuses on strength building and multi-joint lifts, 2)There is room for creativity with the accessory lifts, 3)Having my loads pre-determined really forces me to improve my strength.

I’ve completed 21 weeks of this programme so far and it is awesome. By adding a high intensity conditioning component to the end of my workouts, I’ve set this programme up to be just like Crossfit Football but with a stronger focus on strength improvement which has helped me blast through PRs.

Now I think if I put even a little effort into my diet I think I could whittle my waist faster but it’s tough-going to cut calories when your workouts make you hungry all the time and when all you really want to eat is cookies.

I could probably make some healthy substitutions in my diet without sacrificing my quality of life in the process. This is something I need to work on.

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15 May 17:33

Waist Goals Update 5

by Samantha Angela

SamanthaMenzies.com Waist Goals Update 5

It’s been 2 months since my last waist goals update, ie. my September resolution to lose 6cm from my waist.

Goal: 77cm waist; 85cm belly.

Right now I’m feeling awesome. My weight had been spot-on 170 the last 2 months but has gone up a pinch in May as my waist size has gone down.

I’m only 2cm away from my belly’s goal now but my natural waist is thoroughly enjoying an 82cm girth. :-/

Progress: (the measurements are waist/belly/weight)

Aug 15: 83cm/ 91cm/ 166.8lb
Sep 10: 83cm/ 89cm/ 166.2lb
Oct 10: 82cm/ 89cm/ 166.6lb
Nov 15: 81cm/ 87cm/ 169.4lb
Dec 1: 82cm/ 88cm/ 170.2lb
Jan 1: 82cm/ 88cm/ 169.4lb
Feb 1: 84cm/89cm/171.8lb
Mar 15: 83cm/88cm/170.0lb
Apr 15: 82cm/ 88cm/ 170.0lb
May 15: 82cm/ 87cm/ 170.8lb

Since March I’m down 1cm in both waist and belly. Fab!

Aug 31Aug 31Aug 31

Taken Aug 31

Jan 28 (1)Jan 28 (2)Jan 28 (3)

Taken Jan 28

2013-03-17 (1)2013-03-17 (2)2013-03-17 (3)

Taken Mar 17

2013-05-14 (2)2013-05-14 (3)2013-05-14 (4)

Taken May 14
. . . why hello there, shoulders and triceps.

As a refresher, my game plan was to increase my protein, cut out white carbs, plan out my late night snacks, include a cheat meal every week (with dessert and/or white carbs), and opt for high intensity exercise.

How I’m Following Through with my Game Plan:

So, umm… basically I’m not. I haven’t been following any sort of protocol in April and May.

I’ve easily decreased my protein consumption to about 50-70g per day (~15% of my calories) and my calorie intake dropped naturally (though not significantly).
As I mentioned in my March recap, I feel and function better with more carbs in my system.

Those carbs that I like so much are usually in the form of beans and vegetables, which make up most of my diet. I’ve continued to limit my intake of refined carbs, but not to the point that I’m only eating them once a week. It’s more like 3-4 instances per week of either pasta or bread or rice. . .

. . . as for dessert though, I’ve been eating it daily, so there’s that.

For me exercise is easy to follow through with. I’ve added a tonne more yoga to my weekly exercise and, of course, I can’t say enough about the awesomeness of the 5/3/1 programme that I’m working through right now.

I’m making some ridiculous strength gains and weirdly I’m not bored of doing the same exercises all the time. . . likely because I switch it up with all the high intensity cardio-style lifting I’ve been adding to the programme.

Going Forward . . .

I really think I have to rein in my sugar consumption. Maybe I’m not getting enough calories so I go for the quickest, easiest source? Or maybe I just have a sweet tooth (…it’s probably that).


Waist Goal Recaps:

My Waist Goals
Waist Goals Update 1 – October 2012
Waist Goals Update 2 – November 2012
Waist Goals Update 3 – January 2013
Waist Goals Update 4 – March 2013

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03 May 12:21

5/3/1 for Women – Cycle 5 Recap

by Samantha Angela

SamanthaMenzies.com 5/3/1 for Women – Cycle 5 Recap

I’ve finished 3 of 4 weeks of cycle 5 in the 5/3/1 for Women Training Programme, which means deload time!

If you’re unfamiliar, the programme focuses on building strength in the big multi-joint lifts– squat, deadlift, bench press, and overhead press–by increasing weight and decreasing reps each week (5 reps/ 3 reps/ 1 rep/ deload, hence the name 5/3/1).

Read more about how it works here: 5/3/1 Training

Main Lifts

Cycle 5

I set a personal record in each of the 4 big lifts this cycle. Every. Single. One. Guys, do you understand how awesome that feels? I dare you to try this programme and see what kind of badass you can be.

Deadlift: 230lb for 1 reps
Push Press: 120lb for 3 reps (that’s a small person I can hoist over my head)
Squats: 215lb for 2 reps
Bench Press: 140lb for 2 reps (without a spotter!)

But if we’re being honest I missed my goals for bench press (145lb) and push press (125lb) neither of which I even attempted, out of sheer fear of dropping so much weight on myself.

The push press is most terrifying. Just attempting 120lbs was making my heart race before I even grabbed the bar. What if my shoulder gives out? What if this thing falls on my head? I had lots of thoughts, mostly alarming ones, that kept me from trying for 125lbs but I’m still happy with what I did do.

Cycle 6

Since I missed my goals for push press and bench press I’m going to take two steps back before taking one step forward. I will redo the cycle 4 loads in cycle 6 and then go forward from there using the normal load calculations.

My squat and deadlift goals for cycle 6 are: 225lbs and 240lbs respectively. Yikes! I’m nervous already.

Accessory Lifts

As I mentioned in the cycle 4 recap after my big lifts I’m doing variations of complexes and circuits that I make up myself or steal from crossfit football. And that’s my cardio.

Deload Week

Finally! Week 3 really exhausted me and I was easily sleeping like a log for 9+ hours a night. It’ll be nice to take it easy this week and get outside more for my 30×30 Nature challenge.

Deload week means doing the same big lifts but with much lighter weights, so I may put two workouts back to back and lift 2 days this week instead of 4.

Cardio

What cardio? I call that my accessory lifts.

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01 May 14:41

30×30 Nature Challenge

by Samantha Angela

SamanthaMenzies.com 30×30 Nature Challenge

I signed up for the David Suzuki Foundation’s 30×30 Nature Challenge.

For my American readers, David Suzuki is an environmental superstar here in Canada and his foundation does some pretty extensive research and policy work to further environmental conservation.

The 30×30 challenge commits the participants to:

Spend 30 minutes per day in nature for 30 consecutive days

The challenge starts tomorrow and I’m signed up and ready to go.

30x30Nature Challenge

The event’s website has a pretty sweet infographic with a bunch of information about the detriments of nature deficit and the benefits of access to nature.

Here’s just a clip of the info:

Health Benefits of Nature

I’m sure that everyone can attest to feeling better after spending time outdoors in a natural setting like a park or even your backyard.

Lucky for me I don’t live in a densely urban environment and I have some pretty easy access to nature. I’m really looking forward to taking part!

I’ll be posting pictures on Twitter and Facebook about the ways I spend my 30 minutes a day so make sure to follow me!

Will you be doing the 30×30 nature challenge?

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30 Apr 12:56

Four Things

by Samantha Angela

SamanthaMenzies.com Four Things

Hemp, hemp, and more hemp

Last weekend for 4/20 The Body Shop had a cheeky sale on hemp products: 4 for $20. I discovered the Hemp Hand Protector when I went to Norway and think it is the most amazing thing ever and worth $20 on its own (especially during the winter, when my hands are chapped like crazy and I feel like I endlessly field questions about what the hell happened to my knuckles).

So I totally stoked up on 3 hand protectors and a body butter (just to switch things up a bit). I bought the stuff online and it just came in this week. Now, I should be good for at least 3 years.

Painted Nails

And speaking of hands, my girlfriends came over on Friday and we painted our nails. For the record I never paint my nails because they last all of half a day before they’re chipped and looking like crap. My friend Andrea insisted that this is because I don’t have ‘the good topcoat’.

She was right, but only to a degree. These lasted me about 36 hours (instead of the typical 12) before the paint started to chip pretty badly.

Baseball Massacre

Part of the nail chipping is likely due to playing catch and hitting some baseballs in the park with Matt and my BiL Sean last night. I love playing catch even though I am pretty terrible at both throwing and catching.

I have terrible hand-eye coordination so I’m lucky if I can hit a single baseball. It’s always a swing and a miss for me, except last night. Matt was pitching them nicely to me so I was hitting one ball after another (most of them aimed directly at his head, but I have no control over such things).

I was hitting ‘em so hard that I destroyed the baseball! (we’ll just disregard the fact that the baseball is about 20 years old and was already starting to fall apart).

Greek Frappe

Yesterday was finally Greek Frappe weather. Remember this awesome coffee drink that I exported back to me from my trip to Greece last summer? The one that tastes delicious but is ridiculously easy to make? Oh, I’ve missed it. Hello springtime!

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25 Apr 19:55

Cardio without Running

by Samantha Angela

SamanthaMenzies.com Cardio without Running

I haven’t run in a really long time.

I’ve done some sprints (mostly on the treadmill because the rains we’ve been experiencing lately are level: British) which are fun but not a lot of “oh I’m just heading out for a quick 5-miler” stuff.

I’m trying to maximize my cardio and minimize the amount of time I spend working out so I can increase my weekly yoga practices. It’s really as complicated as it sounds.

As I mentioned in my last 5/3/1 recap I am swapping out accessory lifts for crossfit-style complexes and circuits which can potentially get my rate of perceived exertion up to anI’m gonna die level.

So four days a week, after lifting the big lifts (squat, bench, deadlift push press) +1 accessory lift then I do a circuit like the ones I’ve listed below.

Here are some that I enjoyed recently (and by enjoyed, I mean loved-to-hate because they were torturously exhausting)

15 Box Jumps
8 Push Press at 75lb
10 Plank Tuck Jumps
Repeat circuit for a total of 18min (ie. AMRAP 18)

5 Squat Cleans at 75lb
10 Mountain Climbers
15 Wall Balls at 15lb
Repeat circuit for 20 min (ie. AMRAP 20)

Row 1000m
50 Push-Ups
Run 1000m (0.6mi)
50 Inverted Rows

30 Wall Balls at 12lb
30 Sumo Deadlift High Pull at 45lb
30 Box Jumps
30 Push Presses at 45lb
30 Push Ups
30 Squat Jumps
Repeat circuit once.

4 rounds of 12 then 9 then 6 then 3 Reps (12-9-6-3)
Power Snatch at 40lb
Overhead Squat at 40lb
Burpees

5 Push Press at 75lb
10 Deadlifts at 75lb
15 Box Jumps
Repeat circuit for 10 min (ie. AMRAP 10)

20 Kettlebell Swings at 35lb
15 Burpees
10 Goblet Squats at 35lb
Repeat circuit twice.

I have been keeping track of my times or the number of rounds I do for these circuits so that when I repeat them I strive to do at least as well.

For more cool circuit exercises check out this programme.

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24 Apr 12:18

Can we just agree this is the coolest outfit ever?

by Samantha Angela

SamanthaMenzies.com Can we just agree this is the coolest outfit ever?

Best Outfit ever

A House Stark t-shirt and touque with a skirt bearing the map of Westeros and Essos.

Oh, and a kraken necklace and leaping trout earrings.

KrakenTully Fish

I think I have my Game of Thrones reading/watching outfit all set.

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19 Apr 19:06

Pheasant Pot Pie

by Samantha Angela

SamanthaMenzies.com Pheasant Pot Pie

Remember the pheasants that Matt brought home from one of his co-workers?

Well, we cooked them.

The first pheasant Matt roasted in the oven with a dry rub of miscellaneous spices that he enjoys. The bird was rather tough and I felt that I was gnawing at it with my teeth. It had a typical poultry taste but reminded me more of turkey than of chicken.

I took a different approach with the second bird since I knew what I was in for (ie. tough meat), I figured a good way to prepare it would be in a hearty pie. Because, obviously, I love pie.

It tasted much better this way. The meat was still tough but was tenderized by the longer cooking and the sauciness of the pie filling. . . plus everything tastes better topped with a flaky crust.

Pheasant Pot PieIt tastes better than it looks, I swear.

Pheasant Pot Pie

Ingredients

1 recipe for Perfect Pie Crust, wrapped in plastic wrap and refrigerated.

3 tablespoons olive oil
2 medium yellow onions, diced
2 carrots, sliced
3 celery stalks, sliced
4 sprigs fresh thyme
2 sprigs fresh rosemary
2 fresh or dried bay leaves
Salt and pepper to taste
4 c chicken broth
1 pheasant cut into 8 pieces (2 wings, 2 legs, 2 breasts, 2 thighs)
4 tablespoons butter
3/4 cup all-purpose flour

Directions

In an large pot, heat the oil over medium heat. Add the onions, carrots, celery, thyme, rosemary, and bay leaves. Season with salt and pepper, then cook, stirring occasionally, until just tender, about 15 minutes.

Add the chicken stock and bring to a boil. Add all the pheasant pieces, return to a boil, then lower to heat to simmer. Cover and cook for 20 minutes. Remove the pheasant pieces and transfer to a plate to cool for about 10 minutes.

Strain the stock and reserving both the vegetables and stock separately. Remove and discard the herbs.

While the pheasant is cooling, preheat the oven to 400F. Prepare the pie dough by rolling it out to the size and shape of the baking dish you will be using for your pie (I used a 9×13”).

When the pheasant is cool enough to handle, pull the meat into bite-size pieces, discarding the skin and bones.

In a large pot, melt the butter over medium heat. Whisk in the flour then whisk in the stock one ladle at a time. Bring to a boil, whisking occasionally. Continue cooking until the sauce has the consistency of heavy cream then stir in the chicken pieces and vegetables until well coated. Season to taste with salt and pepper.

Transfer the filling to a baking dish. Cover with the rolled out pie dough and bake for 40min or until the crust is golden brown.

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17 Apr 13:42

Torta Margherita Recipe

by Samantha Angela
Samantha Menzies

Really good gluten-free and dairy-free cake

SamanthaMenzies.com Torta Margherita Recipe

While I’m talking about cakes, here’s one that was leaps and bounds more successful than the last.

This recipe comes from Pellegrino Artusi, the author of the veritable bible of recipes from all regions of Italy: La Scienza in Cucina e l’Arte di Mangiare Bene (The Science of Cooking and the Art of Eating Well) which he published in 1891.

Torta Margherita

As an uber-geek interested in both food and history, I get overly excited by historic recipes like that time I found out that the National Archives has a full copy of The New Galt Cookbook on their website(!)

I like to think about how much more work it would have been 100 years ago to prepare food compared to today. I think’s it’s amazing both how little and how much recipes have changed over the years. And I think eating food from historic recipes gives you a real connection to the past.

In my grade 12 Modern European History class, we had a project where we had to prepare a dish typical of revolutionary France. I still recall showing up to school smelling like fried bacon and onions from the roasted squash dish that I made that morning. Best. Project. Ever.

Torta Margherita

Italians love simplicity– seriously, just ask my Nonna. If she calls you “simple” it really is the utmost compliment.– even in their desserts. In this sense, Torta Margherita is classically Italian.

It’s an unintentionally gluten free and dairy free cake that has only 4 ingredients. It is made with potato starch (not potato flour) and leavened with egg whites. It’s cheap to make, it’s easy to make (although it would have arguably been a hell of a lot more labour intensive before the age of electric mixers and beaters), and it is a really great, light cake.

The taste and texture sort of reminds me of ladyfinger cookies which makes me think it would be awesome in a tiramisu. I ate mine with a very hefty drizzling of coconut curd (which is also coincidentally gluten free and dairy free).

Pellegrino Artusi’s Torta Margherita Recipe

This is a very simple cake that can be served in many ways. Simply with a dusting of icing sugar and dunked in a caffe, or served with a berry compote, or as part of a trifle or tiramisu, or you can drizzle it with an Asian coconut curd called Kaya if you want a really cool cross-cultural fusion like I did.

You can also play around with the flavours, swapping orange zest or vanilla or perhaps even a little rum for the lemon zest.

Ingredients

120 grams potato starch, sifted (not potato flour)
120 grams granulated sugar
4 eggs, separated
Zest of 1 lemon

Directions

Butter a round cake pan and line with parchment. I used a 6″ pan for a taller cake but you can also use an 8″ pan for a wider cake and bake it for less time.

Preheat the oven to 350*F

In a large bowl, beat the yolks together with the sugar until very pale and creamy. Add the lemon zest and the potato starch and beat until combined. Note: the potato starch will make the batter very tough and tacky, but don’t worry the egg white will lighten it up so it’s smooth and pourable.

In a separate clean bowl, beat the egg whites until stiff peaks form then fold the whites gently through the batter a little at a time. Pour the batter into the prepared cake pan and bake at moderate heat for an hour or until the cake is firm and passes the toothpick test.

Remove from the pan to a wire rack and let cool. Serve as desired with a dusting of confectioner’s sugar or with whatever accompaniment that you like (like coconut curd, for example).

Torta Margherita

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15 Apr 13:14

Chiizukeiki – Japanese Cheesecake

by Samantha Angela

SamanthaMenzies.com Chiizukeiki – Japanese Cheesecake

It’s the 15th of the month, that means it’s time for this month’s Baking Partners Challenge.

Previous themes were Super Soft White Bread, Macarons, Pie, Christmas Cake, Kaiser Buns, Cupcakes, and Cookies.

The theme for this month is Cheesecake!

I personally love rich desserts, so I can never say no to cheesecake (not that I ever say no to any dessert). Plus, it’s super versatile and lends itself well to countless different flavours and varieties.

I’ve made a handful of cheesecakes before and they’ve all been delicious, rich, creamy cakes. So I was excited to try a cheesecake of a very different variety: chiizukeiki or Japanese cheesecake.

(Sidenote: How fun is it to say chiizukeiki? Honestly, I’m never going to call it cheesecake again.)

What’s the story?

Chiizukeiki is the Japanese version of cheesecake.

Unlike American cheesecakes which are thick, crusted custards, Japanese cheesecakes have no crust and are made in the style of a soufflé instead, that is, it has a base of eggs yolks and cream cheese and is leavened with whipped egg whites. But, don’t worry, there is sufficient enough flour, sugar, and cornstarch in a chiizukeiki recipe that it won’t deflate like a soufflé does.

As a result of this technique, the chiizukeiki is light and airy unlike any American cheesecake you’ve ever had.

chiizukeki - what it should look likeIt should look like this (source)

. . . that is, unless you fuck it up like I did and your chiizukeiki ends up with the consistency closer to fudge than soufflé. Wah waaaaaah. Sad smile

ChiizukeikiThis is what mine looked like . . . not quite right.

The Result

I’m not exactly sure where I went wrong with this. Admittedly, I did sub all purpose flour for cake flour (I never have cake flour on hand) and then I accidently forgot to bake the cake in a water bath, so it could have been one of those 2 changes. The chiizukeiki ended up rising quite nicely in the oven, but then when I took it out it fell flat and was super dense.

Chiizukeiki

Oh well.

I’m not sure whether I want to go through the effort to try making this again. I found the flavour a bit egg-y and not as sweet as I’d like, so I’d need to have a nice sweet sauce to pair it with.

Granted, lots of people in the baking partners group did execute this recipe effectively, so maybe it was just me. Maybe it’s totally worth making.

The Recipe

Chiizukeiki – Japanese Cheesecake

2 ounces (4 tablespoons) butter
8 ounces cream cheese
3 ounces (1/3 cup plus 1 tablespoon) milk
2 ounces (generous 1/2 cup) cake flour
1 ounce (1/4 cup) cornstarch
1/4 teaspoon salt
1 tablespoon lemon juice
6 egg yolks, room temperature
6 egg whites, room temperature
1/4 teaspoon cream of tartar
5.25 ounces (3/4 cup) granulated sugar

Preheat your oven to 325F and line an 8″ springform pan with parchment paper and wrap the outside with aluminum foil (as the pan will be placed in a water bath before baking).

Combine the cream cheese, butter, and milk in a microwave-safe bowl microwave on high long enough to melt the cream cheese and butter, stopping and stirring occasionally, until you have a homogenous mixture. Set aside to cool.

Whisk the egg yolks and lemon juice together, then whisk that into the cheese mixture.

In a separate bowl whisk together the flour, cornstarch, and salt then whisk that into the cream cheese mixture.

In the bowl of a mixer fitted with a whisk attachment, whip the egg whites until they’re foamy. Add the cream of tartar and all of the sugar and whip the mixture to soft peaks. With the machine on low, add the cheese mixture and stir until combined.

Pour the mixture into the prepared pan, place the pan in a water bath, and bake for 45 minutes, until the cheesecake is browned, firm, and set.


BakingPartners




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