Posted tagged ‘walnuts’

Stress, Boxing and Granola

May 31, 2015

There is nothing quite like hitting when it comes to stress relief.  Between work and my personal life, there are days when I feel as though I might self-combust with all of the energy built up from teaching group fitness classes, working with clients in physical and emotional pain and then, of course, my own emotional junk that seems to pile up as I ignore my own feelings while I am thinking about everyone else. Although an extra workout is probably the last thing I need, wrapping my hands, slipping into my 16 ounce gloves and throwing jabs, crosses, hooks and upper cuts brings the sort of relief that leaves me soaked in sweat, limp with exhaustion and free from every single thought that burdens me.

The drive to Peabody is long. The traffic is heavy as I sit in my tiny convertible waiting for the last couple of traffic lights to turn green. Finally, I am in the dirt parking lot of the boxing studio. Throwing the gear shift into park, I leap from my seat, gym bag in hand, and take the three flights of stairs to the gym two at a time.

I burst through the door and John, the owner of Dullea’s boxing gym and also the trainer, greets me with a broad smile and a bear hug. “Where you been?” I confess to working too much and he shakes his head. “You gotta make time! We miss you!” And I feel as though I have come home. I make my way to the back of the gym and drop my stuff beside a heavy bag. There are men and women already putting on their wraps, standing around, chatting. I see my friend Leah and her husband Dave. I see Eric and Chris. Jen comes in, looking like she has been training hard and ready for more. The room begins to fill up, but today it looks like the class will be small enough that I will not have to share a bag with anyone. Good.

I chat with Leah. She talks to me about running, one of our shared passions. She used the training plan I wrote for her to not only run a half marathon, but to become a runner like me—that is, she runs almost every day, cannot get enough of it, and well, is addicted to the feeling that comes with logging mile after mile. It’s that peaceful clarity and elation that makes us both want to run and run and run until there is nothing left but the movement of body, the breath and the stillness of the mind. Moving meditation.

We talk about the vast quantities we both eat to fuel all of our workouts. I tell her about my favorite “second supper”. Home made nuts and seeds granola mixed with crunchy almond butter and dusted with raw cacao is better than ice cream—it’s creamy,  it’s not cold, it’s satisfying and packed with nutritious calories. As we prepare for tonight’s workout, she asks if the recipe for my granola is on my blog. I feel a rush of guilt and neglect. I have not been writing.  Better get on it.

The bell sounds and we start with jogging in place, jacks and push ups. We move into plyometric squat jacks and I get that awesome sense of floating every time I squat low, then explode up into a star shape, arms and legs open wide, hovering in the air before landing lightly and returning to a deep squat. We do about 50 push ups, about 40 squat jacks, all woven into running in place, knees high, sweat pouring and puddling on the soft mats underfoot.

Drills start and I throw jabs, crosses and hooks. First in the air, then on the bag, each punch releases anger, fear, pain and stress. Each blow to the bag jars every inch of my body. Because I have not hit in a while, my hands begin to ache, then hurt outright. I don’t care. I hit and hit, free-style on the bag. Jab. Jab. Jab. Left upper cut. Right hook. Jab. Jab. Left upper cut. Right hay maker. My shoulders clench. I have to stop and wipe sweat from my eyes.

We hit the mats for core work, then flip over for about 50 Japanese push ups (which are really Hindu push ups.)

I do them all, grunting and pushing myself until I think I am going to break. Off the floor again, we start shadow boxing, then a couple more three and five minute rounds of free style on the bag. I stop bothering to think about combinations and just start throwing hooks, one after another, until I cannot lift my arms.

We spar for two rounds and my friend Danny holds the pads while John calls out the combos. I barely make it through the round. I hold for Danny and I can tell that he is going easy on me. I want him to hit hard and egg him on. “Come on! You can hit harder than that! Let’s go!” He finally lets loose for the 30 second drill and I fight to take his punches. The bell rings and we are done.

We finish with core on the floor. John bellows “Iron Cross!” and we do an isometric iron cross pyramid, which means we hold it for 10, 20, 30 seconds, then 60, 30, 20 and 10. On the floor, on the back. Head two inches off the floor. Arms wide to the sides and legs together, all two inches off the floor. I look around and from what I can see, I am one of the few still holding the pose at the end. I feel strong. I feel good. I stand, unwind the long wraps from my hands and head toward the door, both drained and exhilarated. There really is nothing like hitting. I am myself once again.

Now, the recipe for my friend Leah:



Nuts and Seeds Granola


1 c rolled oats, gluten free if you are allergic to gluten

1/2 c raw coconut butter, cut into small chunks

1/2 c each raw walnuts, slivered almonds, pecans, cashews and any other raw nuts preferred

1/4 c raw sesame seeds, pumpkin seeds and sunflower seeds

1/4 c maple syrup

3 T chia seeds

3 T raw hemp seeds

1/2 t cinnamon (optional)

1 T raw cacao powder (optional)


Preheat oven to 260 degrees F.

Line a large, rimmed baking sheet with parchment paper.

In a large bowl, combine everything except for the chia seeds, raw hemp seeds, cinnamon and cacao powder. Spread the mixture onto the lined baking sheet. Place sheet in center of oven and bake for about 45 minutes, stirring every 15 minutes or so, or until nuts and seeds turn golden.

Remove sheet from oven and allow to cool. Stir in the chia seeds, raw hemp seeds, cinnamon and cacao powder (if using) and transfer to glass containers. This keeps for up to six months, if it lasts that long!

Add some dried fruit, such as raisins, tart cherries and/or apricots before serving if desired. I don’t bake any dried fruit with the granola, as dried fruit gets too hard in a slow oven, and I don’t mix it into the finished granola, because it adds too much moisture. I like granola crisp and crunchy.

Nuts and Seeds Granola

Nuts and Seeds Granola

Second supper: Mix 1/4 c raw, crunchy almond butter into 1/2 c nuts and seeds granola. Stir in a generous spoonful raw cacao powder and some dried fruit. Yum!




Dates and Five-Star Bars

February 12, 2012

Hah!  I can only guess what you are thinking as you read the title of this post, unless, like me, you have a sweet tooth devil over your right shoulder and a health food angel over your left, each whispering loudly in your ear as you consider dessert.  After trying lots of prepared cookies, bars, and other sweet treats, I started to experiment in my kitchen, seeking a sweet, satisfying treat that can be made ahead of time, keeps well in the refrigerator, only has a few ingredients, and costs much less than what we pay in any store.  Oh.  And is a healthful choice.  Just because Oreos  are vegan does not mean they are a healthful choice…once in a while is fine, but a daily dose, not so much.  Dates, though, are sweet and nutritionally packed, a fine choice for a daily dose.

These bars are versatile—you can switch out the secondary fruit, nuts, and spices to duplicate the flavors of almost any pie or cookie.  They are delicious—even the most skeptical eaters find themselves looking for seconds.  They are nutritious—featuring whole dried fruits, nuts and antioxidant-rich spices.  And, they are satisfying—cravings for candy disappear after the first bite.  They have so many good qualities that I have to give them a five-star rating!

Five-Star Bars


For the base:

16 oz pitted dates

1/2 c walnuts

Add-in combinations:

Apple Pie:  1 c dried apple rings (pre-chopped a bit),  1/4 c raw or roasted almonds, 1/4 tsp ground cinnamon

Cherry Pie:  1 c dried tart cherries, 1/4 c shelled, unsalted, roasted pistachios, 1 generous pinch ground cardamom

Cherry Chocolate Pie:  3/4 c dried tart cherries, 3/4 c vegan chocolate chips, 2 T cacao nibs

Oatmeal Raisin Cookie:  1 c raisins, 1/4 c unsalted roasted peanuts,  1 generous pinch cinnamon

Tropical Delight:  3/4 c dried tropical fruit, such as mango, papaya, and/or pineapple (try to get unsweetened), 1/4 c macadamia nuts, 1 generous pinch cardamom or cinnamon

Mixed Berry Pie:  1 c mixed dried berries, 1/4 c roasted almonds, pinch grated nutmeg

Peanut Butter Cup:  3/4 c vegan chocolate chips, 1/4 c salted, roasted peanuts

Shredded, unsweetened coconut (optional)


Put the dates in the bowl of a large food processor.  Process until dates are ground fine.  Add the walnuts and pulse to combine.  Pulse again until walnut pieces are about the size of split peas.

Choose your add-ins.  Add fruit and nuts to the date-walnut mixture.  Sprinkle with spice if using.  Pulse mixture until combined but still a bit chunky.  Or pulse a little longer for a finer consistency.  Be careful not to over-mix into a paste.  You want some texture in the bars.

Pour mixture onto a large cutting board.  Use your hands to knead the mixture for a couple of minutes until it holds together.  Roll mixture out into a log.  Use a sharp knife to cut into 20-24 equal pieces.  Form each piece into a bar shape.  Roll in shredded coconut if you like.

Place bars in a glass or other container, keeping bars from touching each other.  Use a piece of parchment paper between layers if necessary.  Refrigerate for an hour or until firm.  These bars can be individually wrapped in parchment or waxed paper for travel, and make a delicious treat in a school or work lunch box.

After you make these a few times, try experimenting with different fruit, nut, and spice combinations to find the ones that make you happiest.