Beef Up The Cardio!!!

You Did the Crime...
You Do the Time!

Operation Stop Stuffin' My Face: In Progress

Yayyy, it's that special time of year again! A time when you are presented with a clean slate...phewww!! A time to do a little self-reflecting and set those new personal health goals. If you will, another stab at perfecting the already "perfect you"...good luck this year! I'd like to kick off the season with an intense mostly cardio workout regiment to help us shed those holiday pounds that must leave, along with the season!

Good Cardio Article and How to Find Your Target Heart Rate

So what exactly is cardio, and most of all, how is it going to help me work off this holiday cookie butt? Get out there and be somebody! Cardio exercise affects your heart and blood vessels. When your heart rate increases from movement or exercise, your blood, oxygen and nutrient flow will increase. This increase causes a healthy chain of reactions throughout your body, including speeding up the ol' metabolism. And remember, an increase in your metabolic rate will burn calories and help to maintain/lose weight.

This challenge, I will focus on running; however, a lot of people HATE running...it's okay, I understand, you can check out: walking, biking, swimming, boxing/kickboxing, dancing, fitness classes, paddling/rowing, hiking, gym cardio machines, skiing, stairs, and any exercise that boosts the ol' heart rate.

I added a new App called Runkeeper which allows you to make goals, track runs and workout regiments, and challenge your friends. That being said, my first goal is to run a half marathon within the next 6 weeks. I run anywhere from 6-10 miles on average, and I just need a little more discipline and training after a busy holiday season. It's time for a healthy eating binge and some good ol' fashioned exercise!

The Beef Up the Cardio Fitness Challenge begins January 1st after your hangover clears up. Don't Want to run a half-marathon?? Set your own goals. Runkeeper, Couch-to-5K, and Endomondo are all great Apps to help create reasonable goals, record progress, set paces, organize runs, and running times.  There are plenty of cardio exercises that you can participate in...no excuses!

Your Challenge if You Choose to Accept

*Add More to this Challenge with different exercises like Yoga, Weight Training, Etc.

• 5-6 Cardio Workouts/Week (min: 30mins)
• 20 Push-Ups 6 Days/Week
• Sun Salutation Yoga Pose in the AM 7 Days/Week
• Squats 4 Days/Week 
• 3 Sets (20) and 3 Pulsing Sets (20)

Begins: January 1st, 2013

Ends: February 12th, 2013

Cardio:

Running Meets Science

Push-Ups:

Are You Doing Push-Ups Wrong??

Check out this Men's Health Article

How to do a Push-up Correctly

Sun Salutation:

Morning Sun Salutation

Squat Variations:

Pulsing Squats:

Pulsing Squats

Air Squats:

Air Squats Demos

Side Squats:

Womnen's Health Challenge and Side-Squat Demo

Check Back for Updates and Feel Free to Leave Tips!

Don't Settle This Year...Set Your Goals and Reach Them! 

Need Some Exercise Tunes?? Check out my Blog Pump Up The Jams, Bro!

Pump Up the Jams, Bro!!

Get in the Zone with the Right Tunes!

Great Music! Great Workouts!

Music has the ability to make or break my workouts! That being said, I am constantly looking for tunes that help me to focus, get "in the zone" and keep me motivated. When the music gets stale, I leap into boredom status and start thinking about ways to run for the hills...AAaaAAaaaaHhHhhh!!! On the flip-side, when I'm feeling the great music vibes, my workouts are longer, performance is better, and I am able to push myself to the max...just one more mile, I wanna hear this song!! There are certain genres that help me to set the correct paces for various running styles, terrain, and distances...and don't worry, I plan to share my playlists, pass it on!

Two Articles Explaining the Importance of Music and Workouts

Article #1 and Article #2

I have scoured the internet for playlist ideas, and I gotta be honest, they were all terrible! My friends have pretty decent suggestions, but I have decided to let you peep in on my Running Playlists (long and short distance), Yoga, and Cross-training Playlists. Help everybody out by leaving your playlist tracks in the comments section! Check back for updates!

Deadmau5

Dub-Step, Electronica and Up-Beat Music

Suggestion: Short Distance Power Runs, Cross-Training and when, you need a pick-me-up!

Dem Tracks, Yo...
The Octopus Project: Whitby, Korakrit, Fuguefat, Truck, Snow Tip Cap Mountain and The Adjustor
Kennedy: Karate
Soul Coughing: Super Bon Bon 
Lettuce: Bowler
Underworld: Cowgirl and Born Slippy Nuxx
GZA: Hip Hop Fury
NIN: The Hand That Feeds, Closer, Something I Can Never Have, 1000000 and Every Day is Exactly The Same
Tim Berg: Alcoholic and Bromance
Lusine: 2 Dots
Fake Blood: The Dozens and I Think I Like It
Of Monsters and Men: Little Talks
Flight of the Conchords: Foux Du Fafa
Uffie: Difficult
Black Moth Super Rainbow: All the Friends You Can Eat and Windshield Smasher, 

Chemical Brothers: *Escape Velocity, *Another World, *Dissolve, Horse Power, *Wonders of the Deep and *Snow
Steve Aoki Remix: *Pursuit of Happiness-kid Cudi, Livin' My Love and Looks Like Sex

Skrillex:* Fu***** Die Part 1 and 2, Summit and Ruffneck

Chinese Man: Miss Chang, *Bunni Groove, *I've Got That Tune, Racing with the Sun, Down, Pandi Groove, Ordinary Man, Chinese Man and Indi Groove.

Avicii: *Penguin, *Levels, Silhouettes, Sweet Dreams, *My Feelings For You and *Fade Into Darkness.
J Dilla: So Far to Go
Busta Rhymes: Respect My Conglomerate, Put Your Hands Where My Eyes Could See, Turn It Up/Fire It Up
Jay-Z/Kanye West: Clique
Steppenwolf: Born to be Wild
The Talking Heads: Burning Down the House, Psycho Killer and This Must Be the Place
Lipps Inc.: Funky Town
Young MC: Bust A Move
V.I.C: Wobble
Crystal Fighters: At Home, Follow and Plage
Jay-Z: Run This Town, No Church In The Wild, and Lucifer
Phish: Heavy Things, Lizards, Mike's Song, Gotta' Jibboo, Sample In A Jar and Loving Cup
CCR: Suzie Q, Fortunate Son, Down on the Corner and Bad Moon Rising
Grateful Dead: Truckin', Touch of Grey and Casey Jones
Radiohead: Idioteque, National Anthem and Kid A
Imagine Dragons: Demons and It's Time
Fatboy Slim; Because We Can and Praise You
Raekwon: Still Strugglin'
Mase: Feel So Good and Welcome Back
STS9: Scheme, Golden Gate, When the Dust Settles and Tokyo...find shows on the Archives Link Below (Free Downloads)
Neutral Milk Hotel: King of Carrots Hill Flowers Part 1
Noah and the Whale: 2 Atoms in a Molecule, Life is Life and Life Goes On
Florence: What the Water Gave Me and Sweet Nothing

Flux Pavilion: *Haunt You
Infected Mushroom: The Pretender
OneRepublic: Feel Again
Talking Heads: This Must Be The Place and Naive Melody

Telepopmusik: *Just Breathe

Passion Pit: *Sleepyhead, Let Your Love Grow Tall, and every song they have!
MGMT: Kids, Time to Pretend and Electric Feel

The Temper Trap: Sweet Disposition

DeadMau5: *Raise Your Weapon Remix and *Hi Friend
GZA: Hip Hop Fury
Rage Against The Machine: Sleep Now in The Fire, Bulls on Parade and Calm Like a Bomb.
MIA: Paper Planes 

Perpetual Groove: Mayday, Funky Town (Cover), Two Shores, Mr. T, Green Tea, Diamonds on the Souls of her Shoes (cover), TTFPJ and Old Friend. Anything...find shows on the Archives Link Below (Free Downloads)

Lotus: *Spiritualize, *Bellweather, Age of Inexperience, Tip of the Tongue and Ridalin.
Anything...find shows on the Archives Link Below (Free Downloads)

Pretty Lights: *Hot Like Sauce, Still Night, So Much In the Dark, Looking for Love, Total Fascination, I Can See It In Your Face, More Important than MJ and Finally Moving Remix

Vampire Weekend: Mansard Roof, Oxford Comma, Campus, White Sky, Run, I think Ur a Contra, and Horchata
Johnny Cash: God's Gonna Cut You Down, Hung My Head and Hurt
Janis Joplin: Coo Coo, Cry Baby and A Woman Left Lonely
LCD Soundsystem: Dance Yrself Clean, All My Friends, Home, Drunk Girls, All I Want, Pow Pow, 45:33 and I Can Change.
RJD2: Ghostwriter
Biggie: Big Poppa, Mo Money, Mo Problems and Hypnotize 

Eminem:Till I Collapse
Disco Biscuits: Anything...find shows on the Archives Link Below (Free Downloads)

Kanye West: Gold Digger, All of the Lights, Jesus Walks and Love Lockdown. 

Garbage: Push-it, When I Grow up and Cherry Lips

Rihanna: Umbrella and Diamonds
Lil Wayne: She Will, Mrs. Officer, Money to Blow and Duffle Bag Boy.

Beyonce: Baby Boy, Single Ladies, Bonnie & Clyde, Crazy In Love and Ego. 

Moby: Porcelain, *Flower, I'm In Love, The Broken Places,  *Machete, Soul to Love, South Side and Lie Down in Darkness. 
Drake: Take Care and Forever
Sublime: Caress Me Down, Santeria, Rivers of Babylon, 40oz to Freedom and What I Got
Matisyahu: *One Day, Smash Lies, I Believe in Love, Fire of Freedom, Breathe Easy, King Without a Crown and Chop 'Em Down.
Dr. Dre: Forgot About Dre, Guilty Conscience and I Need A Doctor.

Paul Oakenfold: Rock Your Body Remix and Starry Eyed Surprise

Queen: Bohemian Rhapsody

Ween: The Mollusk, Roses Are Free, Voodoo Lady and Transdermal Celebration

Pretty Lights

Chill, Funk, Reggae, Jam Bands and Even-Tempo Music

Suggestion: Long Distance Runs, Trail Running, Yoga, Walking, Stretching and Breathing Techniques.
Sufjan Stevens: To Be Alone With You

Mumford and Sons: Little Lion Man, I Will Wait, Roll Away Your Stone, Winter Winds, Sigh No More, *The Cave, Hold on to What You Believe and I Gave You All.

Ray Lamontagne: Trouble, *You Can Bring Me Flowers, Within and pretty much all of his stuff (esp. during yoga)
Wilco: Jesus, etc. and Hummingbird
Loudon Wainwright III: Daughters
Colin Hay: Overkill, Waiting for my Real Life to Begin, Beautiful World, Maggie and I'm Doing Fine.
Swedish House Mafia: Don't You Worry Child
Soul Coughing: True Dreams of Wichita and Janine
The Lumineers: Ho Hey, Stubborn Love, Flowers in Your Hair
Norah Jones: Turn Me On, I've Got to See You Again, Little Broken Hearts, What Am I to You, Those Sweet Words and A Long Day is Over.
Regina Spektor: Fidelity 
Led Zeppelin: Anything and Everything
Al Green: How to Mend a Broken Heart, Tired of Being Alone, and Love and Happiness
Paul Simon: *Cecilia, Graceland, I Know What I Know, Kodachrome, Me and Julio and Under African Skies.
The Doors: Been Down So Long, Peace Frog, Love her Madly. When the Music's Over, The End, People are Strange, Hello, I Love You and L.A. Woman
Tom Petty: You Wreck Me, Honey bee, Wildflowers and Last Dance with MJ
Ne-Yo: Because of You, Closer and Let Me Love You
U2: Still Haven't Found What I'm Looking For, Sweetest Thing and With or Without You
Carly Rae Jepsen: Call Me Maybe
Barenaked Ladies: If I had a Million Dollars, One Week and Pinch Me
Snow Patrol: Just Say Yes and New York
Leona Lewis: Bleeding Love
Beastie Boys: Paul Revere, Girls, Sabotage, Fight For Your Right to Party, Rhymin & Stealin, Hey Ladies, The New Style, Hold It Now, Hit It, Slow and Low and Time to Get Ill.
Beyonce: Best Thing I Never Had and If I Were A Boy
Janis Joplin: Mercedes Benz and Bobby Mcgee, All is Loneliness, Bye, Bye Baby, Down on Me, Summertime and Women is Losers.
Kanye West: Runaway, *All of the Lights, Jesus Walks and *Love Lockdown.

Cake: Palm of Your Hand, The Distance and the list goes on...

Passion Pit: *Take A Walk, *Moth's Wings, The Reeling, 

Nujabes: *Feather...all their music rocks!

Penguin Orchestra Cafe: *Perpetuum Mobile, Air A Danser, Yodel 1 & 2 and Paul's Dance.

Modest Mouse: The World at Large, Float On, The Good Times Are Killing Me, Gravity Rides Everything and Dramamine.

Clap Your Hands Say Yeah: The Skin of My Yellow Country Teeth

Spoon: I Summon You, The Delicate Place, and Stay Don't Go,

The Beatles: All You Need Is Love, Dear Prudence, I am the Walrus, etc...anything

Empire of the Sun: Walking on a Sweet Dream

Phish: Lizards, Mike's Song, Loving Cup, Birds of a Feather, Brian and Robert, Heavy Things, Sample in a Jar, Tweezer and Wilson.

Perpetual Groove: Everything that you can...find shows on the Archives Link Below (Free Downloads)
Slightly Stoopid: All of their music is super chill.

The Verve: Bitter Sweet Symphony

Blur: Woo Hoo
Chris Brown: Forever, Don't Wake Me Up and Don't Judge Me.

Ben Harper: With My Own Two Hands, When She Believes and Burn One Down. 

Otis Redding: Everything...great during a sunny outdoor run!

Van Morrison: Tupelo Honey, Into The Mystic and Moondance

Need Some Free Downloads or Music Apps & Services??

Share The Wealth with Free Music Straight From the Artists at:

• The Archives: Click on the Artist, Show, and Right Click on the File under the VBR Category, Save Link As and that's all folks (it will automatically download the file and list it properly in your iTunes after importing the folder).
• Pandora: Pick your station, and it randomly generates similar artists. If you subscribe, there are no commercials.
• Spotify: A great Mobile App that allows you to design your own playlists with any track. THE BEST $9.99 I have ever spent!
• iTunes: Download Your Songs at iTunes.
• Stereodose: Pick your poison, this is the coolest yet!!

Have a Song Suggestion?? Don't forget to leave a Comment and Check Back for Updates!

Big Run, Big Eats!!

 There's Just Somethin' About an Amazin' Brunch...

The Flying Biscuit's Gotcha' Covered!

The Raleigh and Charlotte Crews reunited this past weekend to hippie it up at the Charlotte 5K Color Run! The event known as "The Happiest 5K on the Planet" was pretty happy, not gonna lie! Check out their website to catch this race in your city! In North Carolina?? Register now for the Winston-Salem Color Run on March 16th, 2013!

Before

And...After The Color Run

My friends were in town for the race weekend, and I am lucky that they enjoy trendy restaurants serving great eats and strong drinks..YES PLEASE! This past weekend, we checked out a couple great hot spots that I will definitely visit again and highly recommend.

The Liberty

Let's start with the Friday Pre-Race dinner fuel at The Liberty. We ordered their Pretzel Appetizer served with Cheddar Fondue and Spicy Mustard dipping sauces and opted for their delicious Organic Veggie Burgers sans fries. Instead, we all chose alternate options such as their Sherry-Rosemary-Lemon Mushrooms and Green Beans! In my opinion, they have one of the best Veggie Burgers in town. Check out their menu description for The Liberty Organic House-Made Veggie Burger including: goat cheese, organic greens, tomato, and Aioli. We added avocado and removed the Aioli leaving room for one more guilt-free beer. Need a cheat option?? Truffle Fries are super tasty!

The Flying Biscuit

We had an early race and after finishing decided it was Mimosas and Brunch Time...yyaaayyy! The Flying Biscuit Cafe is an amazing restaurant and very reasonably priced!!  There are two locations, and we visited the Park Road Shopping Center Restaurant which is similarly decorated but larger than the Stonecrest Location.

Super Awesome Mimosas...CHECK!

This is my new favorite brunch place...we had a table of 8 and not a single complaint! Go Team! My Roomie and I, had the Egg-Stravaganza: (straight from their menu) Two Large Farm Fresh Eggs served with Chicken Sausage, Crisp Turkey Bacon, Creamy Dreamy Grits, Plus Whole Wheat French Toast topped with Raspberry Sauce and Honey Creme Anglaise...and if that isn't enough, we added an order of Rosemary Potatoes too...yikes! My friends ordered the High Flyer, Meggxican Wrap and Turkey Hash which all looked super yummy as well. Check out these places with your friends and family members...NO MORE IHOP!

The Egg-Stravaganza NOM! NOM! NOM!

And Mrs. Kettler's Breakfast...

The High Flyer

I am thankful for Great Friends, Great Eats, and Great Runs!

November Challenge: Breathing and Booties

Don't Be a Turkey...

Get Your Breathing and Booties in tip-top shape!

Good Mantra

The Month of November reminds us to be thankful for all of the great things in our lives...with that in mind, be thankful for your body with the November Health & Fitness Challenge. With controlled breathing, you can conquer any workout! With a sexy booty, you can conquer any pair of jeans #illtakethoseodds! Get your butts in gear, it's time for a workout challenge!

The Importance of Healthy Breathing Techniques...

Expand your Breath, Expand Your Lung Power

Oxygen is Essential to our bodies and Responsible for: body functions, reactions, and processes, weight loss, energy levels, proper blood flow, removing toxins and waste, purifying the body, and to strengthen organs, tissue, muscles, and cells...the list goes on!! Remember, our body's are made-up of oxygen which is required for brain power and necessary to our survival.

That being said, training your breathing technique is much like athletic training. It doesn't necessarily mean Hocus-Pocus-Weirdo-Hippie-Meditation...RELAX! This is your personal health, take your breathing technique to your own personal comfort level!! The more that you focus and practice on your breathing techniques, the better oxygen consumption, lung strengthening, mental clarity, and energy-saving capabilities you will have. After this challenge, you will be able to train harder, workout longer, and control your body one breath at a time. Don't let your lungs tire before your body, they need proper training too!

So what is this proper breathing technique mumbo jumbo you speak of?? Let's see, I learned about the importance of breathing during my Hot Yoga classes at Arrichion Gym. I was running a lot during that time too and began Hot Yoga classes as a supplemental exercise. I had no clue that I would learn so much about breathing and how much my running ability would improve as a result.

Breathing Technique: Stress Relief

I began taking classes last November and realized that during the majority of the poses, we were required to inhale and exhale through our noses deeply, feeling the air reach our lower bellies. I was used to inhaling through my nose and exhaling through my mouth...oops! During our poses, we focus on inhaling slowly (pushing out our stomach), holding our breath momentarily, and slowly exhaling (sucking in our stomach)...I know that this sounds backwards, but we were born breathing like this.

We are to focus on steadiness and control, allow our tummy to slowly fill with air and expand, breathing to full lung capacity (feeling your breath in your chest and bottom portions of your abdomen). It is important to make sure that the air has fully left our bodies to expel all stale air in our lungs. We tend to breathe with equal steadiness and time counts; however, you will find different breathing variations. Over time, I found that I was able to control my breathing a lot better during running and training, lower my heart rate, gain better control over my workouts, and had an overwhelming noticeable difference in my energy levels and endurance.

Slow and controlled breathing techniques will help to relax your body and mind after a stressful day or workout. This month, calm your nerves and conquer fitness with the Trendy Kendie Breathing Challenge. I have provided various articles and videos allowing you to choose and try different breathing techniques. That way, we can keep it interesting and find different techniques to suit all different needs. Expand your lung capacity, mental clarity, and energy levels by vowing to try breathing techniques every day for a minimum of 10 minutes.

Here are a Few Articles Explaining the importance of oxygen in our bodies...Check 'Em Out!

Amazing Article- Yoga Breathing Pranayama: The Importance of Breathing

Why Are Breathing Exercises Important?

Runner Dude's Blog: Breathing For Beginning Runners

Deep Breathing: The Truly Essential Exercise

The Breathing Technique Challenge

Just 10 Minutes a Day!

Youtube Fitness Video: Belly Breathing

Deep Breathing Techniques

Articles:

Article: 4 Breathing Techniques: Belly, Complete, Humming and Chinese

Pursed-Lip Breathing Technique

Article- Yoga Breathing

Breathe

Videos:

Correct Workout Breathing Techniques: Weight Training & Cardio by Six Pack Factory

Pranayama (meaning: "energy" "to stretch") Technique-YouTube Breathing For Energy by Anita Goa

Tip: Inhale: Naval Goes Out Exhale: Naval Goes In (Sounds Confusing but is correct)

Deep Breathing YouTube Video Exercises Technique for Running, Relaxation, and Anxiety

Youtube Video: Breath of Fire
We do this pose at my Hot Yoga Gym, Arrichion

Youtube Video Pranayama

The Apple Bottom Booty Challenge

HAHA

Your Challenge if you choose to Accept: 4 Booty Workouts per Week
Minimum: 10 Minutes

Try some Basic Moves Demonstrated Below:

Ball Leg Lifts, Glute Kickbacks, Squats & Elastic Band Squats, Jump Squat, Front Squats, Elastic Band Kickbacks, Ball Squats, Lunges, Butt Stretch, Single Dumbbell Squats, Lying Butt Bridge, Bench Step-Ups, Exercise Ball Butt Lifts, & Leg Lifts...Now Get Those Butts Into Shape!!

Fitness Magazines Best 10 Butt Exercises

Leg Lift and Bridge Combo

Body Rock TV: Sexy Booty Shape-up
 (YouTube Video) Intermediate Challenge

Body Rock Bombshell Butt Workout: YouTube Routine

Body Rock Butt and Legs Challenge:
Beginner-Intermediate Youtube Video

Youtube Livestrong Woman Beautiful Booty Workout

Ashley Borden Single-Leg Booty Youtube Workout

Don't Ever Give Up!! Challenge Yourself, Friends, and Family Members. 

Be a Role-Model for others by Encouraging, Spreading the Word, and by leaving Comments & Tips. 

  Check back for NEW Workout Challenge Updates!! Need More?? 

Visit my Trendy Kendie Health & Fitness Tips Board on Pinterest

CHALLENGE BEINGS NOVEMBER 1st, 2012 & ENDS DECEMBER 1st, 2012

Stuffed Squash...Stuffed Face!!

Squash Your Bad Food Cravings...

Eat up this Amazing Fall Dish and Enjoy Nature's Flavors!

My close friends visited last weekend and brought me a Dumpling Squash and Edamame from their vegetable share, a pretty sweet offering! I have never prepared either, but I am sure glad that I had the opportunity!! Stamped and approved by my roommate and I,  these tasty food items will make their way into my oven again!

Ingredients for 2:

• One Dumpling Squash
• Rice Blend
• Grapeseed Oil or Butter
• Salt & Pepper
• Spicy Peppers (Cayenne, Serrano, Chili, Habanero, or Jalapenos)
• One Bundle of Kale
• Toppings (optional): Cream Cheese, Butter, Goat Cheese, Parmesan
• Edamame

Dumpling Squash Stuffed with a Rice Blend

Preparation Time: 45-1 hour

Pre-heat Oven: 385°F

Variations: Sweet or Spicy

Dumpling Squash stuffed with a Rice Blend

The Dumpling Squash is a little bit harder to halve than an Acorn Squash, and I also found it creamier in taste...yummmyyy!! I prepared the Dumpling Squash the same way that I have prepared Acorn Squash in the past...if it ain't broke, don't fix it! This time, I added a slight variation and stuffed the Dumpling Squash with a Rice Blend...fancy huh?! 

Let's Begin! Start by cutting your Dumpling Squash in half, remove seeds, and guts (strings and the soft tissue connected to the seeds). Add Grapeseed Oil (Vegan option) and/or Kerrygold Butter coating the insides of your squash and leaving a small oil puddle in the middle of each piece (when your squash is ready, the extra oil or butter will mix in with your squash making it super creamy). Add Garlic, Serrano Peppers, and Salt & Pepper. Tip: If, you would like a sweet option, sprinkle Sweet Cinnamon all over the inside of the squash which tastes great too! 

Bake for about 30-40 minutes until the inside begins to soften...then, it is time to add your rice.   

Stuffing: Basmati, Wild, Brown & Red Rice Blend

Add Garlic, Salt & Pepper, Serrano Peppers to your rice for a super-awesome flavor. Cook your rice blend (make sure you do not overcook and have mushy rice). Add your rice inside of the squash, re-salt & pepper and cook for another 20-30 minutes. Your squash is ready when, you can poke through it with a fork. It'll be soft, a similar consistency to potatoes when they are ready for mashing. Use the shell as your bowl and scrape down the squash walls blending with your rice mix as you eat.

When your squash is ready, add more Grapeseed Oil and/or Butter, Salt & Pepper, and toppings such as:  Cream Cheese, Parmesan, Goat Cheese, Hummus, etc.

Kale

Preparation Time: 15 minutes

1 Bunch of Kale feeds 2 People

Sauteed Kale with Garlic & Serrano Peppers

Kale is loaded with many health benefits...so, dig in!! Fill and heat your saucepan with Grapeseed Oil adding in your Garlic, Salt & Pepper, and chopped Serrano Peppers for a spicy kick (may substitute with Chili, Habanero, Cayenne or Jalapeno Peppers). Chop up the Kale and add to the mix with extra Grapeseed Oil if needed. Saute for about 15 mins until your Kale is at your desired texture.

Edamame:

Preparation Time: 15 minutes

Medium Heat: Steamed

Edamame

Add an 1-2 inches of water into your saucepan and bring to a boil. Add your Edamame and season with Garlic, Salt & Pepper, and an herb blend. Cover your Saucepan which will steam your Edamame. Steam for 10-15 mins, shell, and eat your Soybeans. Yummy!!

And Voila...

Stuffed Dumpling Squash (Rice Blend), Kale & Edamame

It's just so purdy, how am I gonna eat it?!

November Book Club...Challenge Your Mind!

Anything Oprah can do, I can do Better...

November Book Club: Reading Our Way to the Top!

The Fountainhead:
Get it Here for Cheap

There is no feeling to describe the amazing ability the power of a great book has over us. Books have the ability to paint visual landscapes, put us in scenarios and adventures that explore gray areas, and provide us with the ability to challenge and understand different perspectives. The Trendy Kendie Book Club is created to read and evaluate all different genres of literature, and I am very open to book suggestions and commentary. 

I have always wanted to participate in a Book Club, because I generally like to discuss and explore different perspectives and ideals. Since, I am no longer in school, it would be nice to continue the class tradition of spreading different views...so, I decided to create my own! There is nothing better than the smell of a freshly opened book and the feeling of dissecting an author's brilliant masterpiece.

Wanna Break it Down?? Lets start with the Trendy Kendie November Book Club Launch. My favorite book of all time is, Atlas Shrugged by Ayn Rand, and I thought I would choose our first book by the same author, The Fountainhead (Pre-Atlas Shrugged). I would like to begin our book club November 1st and discuss different portions of the novel throughout November. Gimme a shout if you are going to participate!! That way, I'll know how many people are joining the club!

GET YOUR BOOKS NOW!!!

Trendy Kendie November Book Club Itinerary:

November 1st-7th Pages: 1-100

November 8th-14th Pages: 101-200

November 15th-21st Pages: 201-300

November 22nd-28th Pages: 301-400

Nov 29th-Dec 5th Pages: 401-500

December 6th-12th Pages: 501-600

December 13th-19th Pages: 601-704 (The End)

Happy Reading...I Can't Wait!!

Friday "Fun Day" Food Trucks!

Ding! Ding! Ding! Pack o' Cupcakes: Round 2...

After all, I like a Good Challenge!

Good Eats: Food Truck Friday.
Cold-Brew: Smuttynose Pumpkin Ale.

Food Truck Fridays are beginning to become a favorite outdoor activity of mine! Gourmet Food Trucks just a quick walk from my apartment and it's byob...what more could you ask for?! The South End Food Trucks are not your typical processed-junkie-fried-fair-foods; instead, a lot of the trucks use organic ingredients, support local farms, serve amazing flavor-combinations, and owned by brilliant chefs.

You are allowed to consume alcohol at this event within the truck perimeters but no alcohol is available for purchase. The Common Market is located right next to the food truck area and has an amazing craft beer and wine selection that you are able to carry over.

I suggest sampling a variety of foods a d trucks! Every Friday, I have noticed different trucks, menus, picnic tables (first come, first serve), and some times a movie screen! If you can't find a table, bring a blanket or lawn chairs, and make your own picnic spot.

Here is a list of trucks that I have had the pleasure of sampling:

The Tin Kitchen

This truck is Ah-mazing, and the very first truck that I sampled...BEST Veggie Tacos I've ever had, hands down! As per their Menu Description: Roasted Sweet Potato Hash, Stewed White Beans, Goat Cheese Crumbles, & a Fresh Herb Salad...yuuummmmyyyy!

Ryan & his Pork Belly Tacos

Kelly and her BBQ Beef Brisket Tacos with Chips & Salsa 

The Herban Legend

I have eaten at The Herban Legend two times and both equally satisfying...my brother agrees!! The first dish I had is their Fried Green Tomato Grilled Cheese and as per the Herban Legend Menu Shawarmn: an Arabic Style seasoned Grilled Chicken, Tzatziki Sauce, Tabouleh, and Tomatoes wrapped in a Middle Eastern Flatbread.

Herban Legend: Fried Green Tomato Grilled Cheese 

Shawarma courtesy of The Herban Legend Website
I forgot to take a picture...Boooo!

Turkey And...

Sometimes it's hard to find a Vegetarian option. This past week, I settled for turkey...bad girl! Turkey And... was super delicious, and I would definitely recommend their Turkey Burger with Fries (shh...)!

I have yet to try out:

• Papi Queso (I thought this place was Burgers but just found out via Twitter it's a Gourmet Grilled Cheese Truck-trying this next time)...Update: tried, see below.
• Wingzza Truck: Wings and Pizza...
• AutoBurger & FryGuys: This line is always busy, but I don't eat burgers anymore...I opted for their Bean Burger, and I absolutely loved it!!! SUPER AMAZINGLY Delicious!!!!
• NapolitanosMkt: An Italian Truck

Now, it's time for some super-yummy dessert...

Southern Cake Queen

Last Friday, I had the pleasure of indulging in 2 Cupcake Rounds...Go Team!! I tried the Red Velvet Cupcake and a Chocolate Hazelnut-infused Cupcake...Oh myyyyy, super good!! $10/4-pack. My friends sampled a Rainbow Vanilla Cupcake and a Pumpkin Cupcake paired with a Smuttynose Pumpkin Ale...great choices as well!

Southern Cake Queen

Southern Cake Queen Cupcake Round 2..Go Tanya!

Babies & Kiddies are welcome, my 4 year old niece loves the food truck rallies...

Don't be shy, get out there and be somebody!

Food Truck Update 10.26.2012

Papi Queso: this Gourmet Grilled Cheese Truck has excellent flavor combinations, and I am so glad that I tried it out this past weekend! My brother and 5 friends also ate dinner from this truck and the general consensus, AWESOMELY DELICIOUS!

Papi Queso: Mushroom and Leek Grilled Cheese

Funky Fun Frames...Studio Launch!

You have the Pictures...We'll Help You Put Them on the Wall!
Colorful Unique Frames...Yes Please!

Portrait Creations New Boutique Frame Launch

Portrait Creations is pleased to announce that we will be offering a Brand New Boutique Frame Line that will offer different color options, shapes, and sizes. Our goal is to offer unique competitively-priced frames that will match all different areas of your household. Our framing options may be ordered in a variety of sizes (sheet package sizes & wall portraits), Shapes (ovals, rectangles, squares, different corner options), and storyboard products that hold multiple portraits that may be switched out over time. 

Color Wall Construction...leave it to the Professionals!

I painted...so, I made the men hang the frames!

Frame Line Color Options...look at all of them!

Storyboard Options: 4x6 and 5x7 Frames

Portrait Creations: 5x7 Storyboard Frame

Portrait Creations: 4x6 Storyboard Frame

Don't Forget to Ask About Our New Line at Your Next Portrait Creations Session!

Have any Questions?? Shoot me an E-mail at kfrank@portraitcreationsnc.com or

Contact our Studio at 704.540.9915...Happy Framing!