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Feb 12, 2016

Create your own 10 Minute Workout


Metro Detroit Mommy Blogger Theresa Walker - BeachBody Coach


We all have those days, you know, the days where you wake up and plan to take some time for yourself, but next thing you know it’s the middle of the afternoon and you haven’t had time to sit down yet.  Or the days where you want to fit in some time for yourself, to do something good for your body, but as the day goes on there’s always something else on your list that should get done first.  Next thing you know it’s late evening and you are too exhausted to do anything at all except sit on the couch and unwind.
I’ve been there, done that, as they say.  But I’ve learned a few tricks over the years and found a way to fit in a quick workout that is good for your well-being, health and sanity, in a minimal amount of time.  And, I dare say that anyone can do it!  



The premise of exercise is to get your heart rate up, get those calories burning.  Sometimes we forget, you don’t need to do high intensity interval training to do that, nor do you need to spend 30 minutes if you aren’t able to.  On days I am short on time, I make up my own workout.  The best part about it is, you can do it anywhere, I’ve done it on vacation in my hotel room when I didn’t have the hour to spend in the gym/time to shower/change etc.  What is great is that you don’t even need the TV, which means you can do it while the kids are watching TV!  Or, if your kids are like mine, they may want to do it with you!  Or hey, you can do it while YOU watch TV, during commercial breaks.  You can do this work out for 5, 10 or 15 minutes.  Customize it to what fits into your day.  You decide your intensity level.  

Below is a list of exercises you can do, indoors or outdoors.  If it’s summer, why not do it while you’re watching the kids playing in the yard?  You can do each for any amount of time that you want.  You can mix and match what you want to do, if you want to target abs or legs or you want a full body workout.  Another suggestion, if you have hand weights, you can use those as well to burn more calories and build muscle.  Most of the below you’ve probably heard of, for those you haven’t it’s easy to google and find a YouTube video of how to do it properly.  There’s a lot to choose from, pick a few and get to work!  

Jumping Jacks
Burpee’s
Squats (regular or sumo)
Lunges (front, back, side)
Lunges with a “chop” (weights)
Sit-ups
Push-ups
Plank (normal, side)
Plank with a row (weights)
Plank twist
Plank moguls
Crunches (bicycle crunch, side crunch etc.)
Russian Twist (with or without weights)
Reverse Crunch
Hollowman
Running in place
Skipping in place
Skaters
High Knees
Mountain climbers
V Up’s
Superman’s
Bird Dogs
Leg Lifts (while standing- to the side, back etc. or while on all fours)
Fire Hydrants (while on all fours)
Squat jumps
Jumping Lunges
Rock Star jumps
Down Dog
Sun-salutation (Yoga)
Pilates 100
Lower Back Shoulder Bridge
Upper Back Letter “T”
Spiderman’s
Deadlifts



Theresa Walker
Theresa is a wife and stay at home mother of 2 energetic boys, DJ (8) and Aiden (5). She has a bachelors in Communications and prior to being a mother she worked at Better Investing magazine in advertising and as a Corporate Account Manager. These days she is fortunate enough to spend time with her boys checking out all of the local fun there is to be had. She and her family love to travel. She is also active in a large online mom's group through Facebook that she started called Planet Mom. She enjoys being active and one of her proudest accomplishments was running the Detroit Half Marathon as well as the Romeo to Richmond Half. In her free time you can find her running or biking through Stony Creek. Or curled up on a couch with a good book and her cat in her lap. She recently became a BeachBody Coach, so that she could share her love for health and fitness with others to help them reach their personal goals. You can find her Facebook page at Inspired Health & Fitness. She considers herself a "Fit Foodie" and loves trying new recipes, experimenting and new restaurants around town. She hopes she can share some of her tips for healthy eating and exercise for busy moms and Metro Detroit Mommy Fans

Feb 8, 2016

Wicked Table Bistro- A Review

Metro Detroit Mommy Blogger  Theresa Walker- Beach Body Coach

Sponsored Post: Metro Detroit Mommy received complementary food in exchange for this promotional post.  All opinions expressed are my own.  Your experience may differ.





Wicked Table in Farmington Hills is a casual contemporary cuisine bistro.  They have modern decor with a friendly casual atmosphere.



An excellent place to stop at for lunch with friends or a dinner stop for a couples night out or date night.  Since approximately 85% of their menu is farm-to-table, the menu changes seasonally.  There is also a separate menu for lunch and dinner, with lots of delicious and unique options  to choose from.

My friend and I stopped in for lunch and were able to sample the following items which should give you an idea of the eclectic and delightful menu options available. 

White cheddar poblano soup.  Rich, warm, silky with a deep cheddar taste with a twist of spice from the peppers, but not over-poweringly spicy.  Perfect!






Asian Chopped Salad.  This salad I will be trying to re-create at home, it was so wonderful!  Romane lettuce and napa cabbage topped with chicken breast, edamame, tomato, tri-colored peppers, cucumbers, snow peas, peanuts, crispy wonton strips and lightly dressed with sesame ginger vinaigrette.  It was a wonderful blend of many flavors and textures, next time I go back, I will likely get it again!

Cauliflower Cakes.  A twist on something similar to a potato pancake, however using cauliflower.  These were a unique and yummy appetizer.  The sauce it was served with was a ravigote that had hints of mustard, it was the perfect topping.  A great choice for a vegetarian or someone looking to get in a serving of veggies.




Roasted Chicken Apple Brie Panini.  I love going out and finding unique meals I don't make at home or many not find at most restaurants, so I had to try this one.  On grilled ciabatta bread, pressed chicken breast, brie with granny smith apples and arugula, this sandwich was great.  The house-made chips were also delicious! 



  
Crabcake sandwich.  If you look at the picture, I'm guessing you can imagine the amazing flavors in this sandwich and how delicious it was!  On a brioche roll, you get crab, lettuce, tomatoes with lemon caper aioli.  The crab sandwich was very moist and a must-try!  The house-made fries were perfectly salted and went well with the sandwich.  

Cannoli's.   My friend and I agreed that these cannoli's were heavenly!






Peach Cobbler.  Again, another mouthwatering dessert!  The scrumptious ice cream on top was the perfect ending to the meal we'd had. 

For dinner Wicked Table has a large and unique selection as well which includes: roasted chicken pot pie, steak frites, short rib ravioli, roasted Amish chicken, fish and chips, lobster brandy seared scallops, wild caught pan-seared salmon and various burgers including a lamb burger.  Plus, flat breads, soups, salads, and more fun appetizers like classic ceviche, tableside guacamole, baked brie, thai spring rolls and more!  Something for every palate.  Prices range from $11 for the burgers, $17 for Amish chicken to $26 for the scallops.  They also have a bar with a wide selection in craft cocktails, beer and wine. 

The team at Wicked Table is an experienced one, the owner Penny White and her Manager Paul Kopko have known each other for 25 years, originally they worked at a restaurant together in Chicago.  In the years that followed Paul has lived all over the world and worked in the restaurant industry, including in Berlin.  Penny has a Masters in hotel and restaurant management and has taught culinary management courses at Schoolcraft and restaurant/hotel management program at EMU.  She was the original owner of all of the well-known Breakfast Club restaurants including locations in Farmington Hills, Commerce and Madison Heights.  Penny decided she'd like to branch out and try the lunch and dinner scene, thus the idea for Wicked Table was born.

In talking with Penny and Paul their love for food is obvious, as is their expertise and their genuine enthusiasm they have for providing quality food for their patrons.  They happily walk around the restaurant chatting with the customers, bringing out food and checking on them.  They are also happy to accommodate any food intolerance's, dietary restrictions or food allergies.    

Wicked Table is open Monday-Saturday for lunch 11-2:30pm and for dinner 4-9pm.   They are closed on Sundays.  They are located at 38503 W 10 Mile Road, Farmington Hills MI
248-474-7777

Theresa Walker 
Theresa is a wife and stay at home mother of 2 energetic boys, DJ (9) and Aiden (5). She has a bachelors in Communications and prior to being a mother she worked at Better Investing magazine in advertising and as a Corporate Account Manager. These days she is fortunate enough to spend time with her boys checking out all of the local fun there is to be had. She and her family love to travel. She is also active in a large online mom's group through Facebook that she started called Planet Mom. She enjoys being active and one of her proudest accomplishments was running the Detroit Half Marathon as well as the Romeo to Richmond Half. In her free time you can find her running or biking through Stony Creek. Or curled up on a couch with a good book and her cat in her lap. She recently became a BeachBody Coach, so that she could share her love for health and fitness with others to help them reach their personal goals. You can find her Facebook page at Inspired Health & Fitness. She considers herself a "Fit Foodie" and loves trying new recipes, experimenting and new restaurants around town. She hopes she can share some of her tips for healthy eating and exercise for busy moms and Metro Detroit Mommy Fans.

Feb 7, 2016

Granite City Grand Opening in Detroit - 2/10/16

Yesterday my family and I enjoyed lunch at Granite City Food and Brewery in the Renaissance Center in Detroit for their soft opening.  We had a great experience, trying out a couple of the menu items courtesy of Granite City



I love the decor.  Everything is so pleasing to the eye leading to a wonderful ambiance.  I will say that the noise level was a bit high, but I think that was due mostly to all the chatter going on about the food and customers enjoying their meal.  


Granite City has several local Microbrews on hand including their own Batch 1000.


Granite City hosts a very extensive children's menu, with a lot of great healthy options, along side traditional choices.  Rosa had the quesadilla with broccolini (which tastes just like broccoli).  


For our appetizer, we had the Batch 1000 Nachos, which had pulled pork braised in Batch 1000 Double IPA, sriracha queso, Cheddar cheese, corn and black bean salsa, cilantro, guacamole and Santa Fe cream sauce. Very very tasty!!!


 I ordered the Bedda Chedda Burger, medium rare.  This burger is brushed with handcrafted BBQ sauce then topped with shredded Cheddar cheese and crispy bacon. Another winner.

But the absolute best meal was the Pulled Pork Waffle Sandwich.  The pulled pork is braised in Batch 1000 Double IPA and BBQ sauce and served on a roasted corn and jalapeƱo waffle with a side of coleslaw.


The new location will open on February 10th, 2016 in the Renaissance Center and will feature an outdoor patio with an entrance on Jefferson. The Detroit location is the company's 35th  including locations in Troy and Northville. 


Granite City Food and Brewery
Detroit, Michigan (Opening 02/10/16)
100 Renaissance Center Ste. 1101 
Detroit, Michigan 48243
313.309.9120 

Feb 5, 2016

10 “Healthy” Foods with a surprising amount of sugar!



Metro Detroit Mommy Blogger  Theresa Walker- Beach Body Coach



The recommended amount of sugar in-take per day for an adult is 6-9 TBSP, which equals 24-36g sugar.  Take a look at what “healthy” items I found that break the bank when it comes to staying within your daily goal.  Keep in mind, a Krispy Kreme donut has 10g sugar, each of these offenders have more than a donut!    When you’re done, take a look in your pantry, see if there are any offenders that might pack in way more sugar than you ever realized. 

1.  Bumblebee Sensations Spicy Thai tuna in a can.  At 180 calories, 21g protein, and 6g healthy fat, you might think this is a perfect on the go lunch choice.  Not with 10g of sugar!   Even worse, this product actually won a Healthy lunch award in 2014 from Self magazine. 

Instead: Bumblebee Sensations Lemon & Pepper Tuna in a can.  At 160 calories, 24g protein and 6g healthy fat and not even ONE gram of sugar, this is a much better option!  As is the Sundried Tomato Basil can with only 2g of sugar. 

2.  Odwalla smoothie- Berries gomega has 300 calories and a shocking 45g sugar. 

Instead: If you are looking for something fast on the go, Lifeway Kefir Perfect 12 Triple Berry Tart has 110 calories, 12g sugar.  Better yet, try making your own smoothie and adding in fresh fruit.  Or, just eating cut up fruit- the sugars you get from real fruit is much better than anything in a bottle or juice form. 

3.  Campbells Soup at Hand “Healthy Request” Classic Tomato: At only 140 calories you may be shocked to find it has 20g sugar!! 

Instead: Campbells Soup at Hand Vegetable Beef, 50 calories, 3g sugar, or chicken and stars 60 calories and also 3g sugar.  Even Creamy Broccoli at 160 cals has only 4g. 

4.  Power Bar Performance Energy Bar, Citrus Burst 220 calories, 6g protein, yet 29g sugar.  If you read the ingredients, the “energy blend” is just a blend of different sugars.

Instead: Nature’s Valley Peanut Butter & Chocolate Protein bar has 190 calories and 6g sugar.  They have other flavors as well, also with the lower sugar.

5.  Bertoli Tomato Basil Pasta Sauce- Has only 70 cals, yet 12g sugar. 

Instead: Ragu Traditional Sauce, 80 calories, 6g sugar.  Or Newmans Own Maranara with 70 calories and 7g sugar.  Or, try making your own sauce!

6.  Oikos Greek Yogurt Orange Cream- 160 calories, 11g protein, but 19g sugar.  That's almost double the sugar than protein!  

Instead: Oikos Triple Zero 120 calories, 15g protein and 7g sugar.  Or any flavor of the Triple Zero, none of which has any artificial sweeteners. 

7.  Quaker Real Medley’s Instant Oatmeal Cup, Apple Walnut, boasting wholesome mulit-grains and chunks of real fruit and nuts, this packs a punch at 290 calories and 22g sugar. 

Instead: Quaker Real Medley’s Instant Oatmeal Cup, Blueberry Hazelnut is a better swap, same easy breakfast with 270 calories and 13g sugar, saving you 9g!  Or, if you have time, make a large batch of oatmeal, put individual servings in Tupperware and then add your own honey for flavor so YOU control the sugar content.

8.  Dole Canned Fruit- Tropical Fruit (in *light syrup*) at a half cup, 90 calories you might find this a quick option for your fruit for the day. However, that small half cup has 20g sugar!  Keep in mind, most people are going to eat a full cup, which would take you to 40g.

Instead:   If you must do canned; Del Monte has some canned fruit in extra light syrup, with 50 calorie serving sizes, still a half cup, and 12g sugar.  However, obviously the better choice would just be to eat some fresh fruit.  Much better to get your sugar from the FRUIT and not any liquid or syrup!

9.  Belvita Breakfast Biscuits, Apple Cinnamon, they boast “nutritious steady energy, all morning”, however with 230 calories and 13g sugar, the measly 3g protein doesn’t hold much value. 

Instead- Choose a Kashi granola bar, there are a lot of options that have much more protein and fiber; which is what you want for energy and keeping you full.  For instance Honey Almond Flax is 140 calories, 7g protein and 5g sugar.  Or the Kashi Trail Mix bar weighs in at 140 calories, 6g protein and 6g sugar.  These are just as easy and quick when you’re on the go. 

10.  Sun Maid Raisins ¼ cup has 130 calories and may seem like a great topping, but they contain 29g sugar per serving.  Basically, any dried fruit is going to pack a punch, it’s fruit, but it it’s dried form, you are getting much more concentrated sugars.

Instead- Eat in moderation!  Have a half of a serving or less.  Or, again, fresh fruit is a better option.  It will also fill you up much longer. 

The above list is just to name a few of the offenders in the food industry.  It illustrates that often times what is labeled as healthy and we *purchase* thinking we made a good decision, isn’t so great after all.  Other items you may not realize pack a big punch are condiments like ketchup (4g), BBQ sauce (16g), chili sauce (5g) and relish (4g).  These can especially be deceiving- because you may not use just 1 serving of the condiment, you may use 2 or 3.  I was surprised by Honey Maid graham crackers (8g) and Nutrigrain cereal bars for the kids (13g).  Even Vitamin Water, a 20oz bottle has 33g sugar, Snapple Iced Tea 16oz has 46g sugar and Arizona Iced Tea 24oz has 72g sugar; not far off from a 20oz can of Coke has 65g sugar.  Take a look at what is in your pantry, you might be unpleasantly surprised!


Theresa Walker 
Theresa is a wife and stay at home mother of 2 energetic boys, DJ (8) and Aiden (5). She has a bachelors in Communications and prior to being a mother she worked at Better Investing magazine in advertising and as a Corporate Account Manager. These days she is fortunate enough to spend time with her boys checking out all of the local fun there is to be had. She and her family love to travel. She is also active in a large online mom's group through Facebook that she started called 
Planet Mom. She enjoys being active and one of her proudest accomplishments was running the Detroit Half Marathon as well as the Romeo to Richmond Half. In her free time you can find her running or biking through Stony Creek. Or curled up on a couch with a good book and her cat in her lap. She recently became a BeachBody Coach, so that she could share her love for health and fitness with others to help them reach their personal goals. You can find her Facebook page at Inspired Health & Fitness. She considers herself a "Fit Foodie" and loves trying new recipes, experimenting and new restaurants around town. She hopes she can share some of her tips for healthy eating and exercise for busy moms and Metro Detroit Mommy Fans.