At Home Full Body Workout

This at home full body workout has it all!  It incorporates weights, cardio, and full body movements to keep your heart rate up while working your muscles.  These short bursts of work with a variety of exercises that you can do at home also help keep your mind going, which is sometimes the greatest challenge!

Perform three sets of 15 repetitions of each exercise except where indicated.  This workout should take about 30-45 minutes to complete.  Repeat any blocks of work to increase the length of the workout.  Increase weight selection to enhance the intensity of the workout.

Equipment needed:  Kettlebell, light dumbbells, and heavy dumbbells.

Warm up:  Three sets of 15 repetitions

Curtsey lunge (15 repetitions each leg for each of the three sets)

Push up

Block one:  Three sets of 15 repetitions

Bicep curl (up and twist -- use light dumbbells)

Deadlift (use kettlebell)

Block two:  Three sets of 15 repetitions

Tricep press (use one heavy dumbbell)

Weighted calf raises (use kettlebell or heavy dumbbells)

Tricep skullcrusher (use one heavy dumbbell)

Jumping jacks 

Block three:  Three sets of 15 repetitions

Chest press with pulse at the bottom (use heavy dumbbells)

Front shoulder raise (use light dumbbells)

Reverse abdominal crunch

Block four:  Three sets

Kettlebell swings (15 repetitions each time)

Glute raises (40 repetitions each time)

© 2018 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

Dear Spain: Please Pass the Jamón I Simple Spanish Tapas Ideas

Everyone always asks, "Why food?"  Sure, it is one of life's greatest pleasures, but why does "#foodie" trend so well?  Why are beautiful photos of food so popular on social media?  Why do we love the taste of freshly baked bread, a perfect combination of flavors that complement each other, and a delicious, full-bodied glass of wine?  For me, it is more than flavors or aromas; it is sharing an experience.

In 2013, I discovered a unique cookbook that offered cultural lessons through glimpses into various Spanish cooks’ recipes and meal preparations through their personal and family stories in Spain.  Culinaria Spain opened my mind to the concept that lives are lived through and with food, which becomes the basis for conversations about how to improve the policies and regulations that affect food and individuals’ relationships to it.  I recall a story from the book in which one of the featured cooks was also a farmer, and he commented that almost every part of Spain’s beloved pig is used for human consumption.  I thought about how that example would translate culturally to the US, and I could not think of an animal that we might value here for all of its edible (and not-so-edible) parts.  That book inspired me to write my own cookbook, which compiles recipes I learned throughout my time living in Spain over two years paired with vignettes about how I came to know a particular dish and what it means to me. 

Tapas

The Spaniards’ attitude toward food influenced my thinking about food in the US.  I felt encouraged to help others in my own country understand the nutritional and social value of food.  I also developed a passion to – one day – know enough about the food regulatory landscape in the US to help shape food policy in a way that brings the values I learned in Spain to the forefront of the conversation about food in this country.  In summary, my personal beliefs are now that food should be fresh; as whole as possible; not wasted; undergo less processing; and have fewer chemicals to improve its quality and safety.  Personally, having lived in another country where food and beverage are regulated and valued very differently, I see the opportunity to make a difference here in the U.S. by sharing what I have learned. 

So upon returning to the US after having lived in Spain, I feared that my evening tapas routine (tapas for dinner – my favorite!) would have to come to an end.  Suddenly, I could not find my Spanish cured meats or cheeses anywhere.  While jamón ibérico (Spanish Iberian ham) is still something I greatly miss, over time I have been able to find some pretty appetizing alternatives – or sometimes, even the real thing – in gourmet grocery stores around the US.  

Picos (Spanish breadsticks/crackers)

Here are some of my favorite tapas and tips for recreating them in the US -- or wherever outside of Spain you may be.

(1)  Chorizo:  I have found and enjoy chorizo (Spanish sausage) from the Palacios brand.  This chorizo is on the spicier side, but it is very flavorful.  Cut into thin, round pieces, and enjoy with crackers.

(2)  Manchego Cheese:  Manchego cheese, depending on the cut and age, can be mild to strong.  I prefer strong Manchego cheeses, cured about 6-12 months.  Cut off the rind, slice thinly, and enjoy with crackers.

(3)  Serrano ham:  I prefer the “Revilla” brand sliced thinly for taste and versatility.  Because the Revilla brand is quite flavorful, thin slices are enough to provide a rich flavor.  A thinly sliced piece of Serrano ham goes very well rolled around a piece of juicy cantaloupe or melon or rolled up on top of a cracker. 

(4) Italian salami (bonus!):  This cured meat choice is not Spanish, but it tastes much like Spain's Salchichón (“spiced sausage”), and that is why I enjoy it.  I usually go for the Fratelli Beretta Gemelli salami.  Cut into thin, round pieces, and enjoy with crackers.

Tapas tips to impress:  Planning a dinner party?  A tasty tapa is best accompanied by a mild cracker, toasted piece of bread, or “picos” (small, crunchy Spanish breadsticks).  Arrange tapas on a serving plate for aesthetic value and easy pickings!

While living in the US is no Spain when it comes to tapas, I have been able to recreate and continue to enjoy Spain's fabulous ham and cheese plates for dinners.  It has taken years of exploring various local supermarkets, but these selections are some of the best and closest-to-the-real-thing that I have tried.  If you are looking for similar alternatives to Spanish tapas wherever you are, give these a try and enjoy!

Have you stumbled upon any delicious tapas while outside of Spain?  Which ones are your favorites?

© 2018 Melanie Glover. All rights reserved.

Mercado de San Miguel: One of Madrid's Best Daytime Activities

Are you visiting Madrid and need a daytime activity appropriate for a date, family outing, or excursion solo-style?  An idea worth exploring is a visit to Madrid's bustling Mercado de San Miguel, or San Miguel Market in English.

The first time I visited Mercado de San Miguel was in 2016 on a food tour.  After having lived in Spain and returning to Spain on and off for the past 13 years, I couldn't believe that I had never stumbled upon this beautiful market.

Mercado de San Miguel

Mercado de San Miguel is located in the heart of Madrid (metro stop:  Sol) near Madrid's Plaza Mayor (main square).  The 20th-century iron building houses a diverse selection of foods and beverages that will not leave you hungry.  

Coctel de gambas (shrimp cocktail)

Start by making your way around the market according to whatever you're in the mood for!  I typically like to work my way from a drink to open the palette to savory to sweet.  And this market has food and drink to accommodate that range -- and then some!

The theme reminds me of Eataly, which I have visited a few times in Chicago.  Eataly offers an experience for (almost all) of the senses organized by various types of Italian food and drink.  Mercado de San Miguel provides a similar opportunity to lose yourself in the aromas, textures, and tastes of some of Madrid's best food.

Turrones (hard and soft Spanish candy)

The magic of Mercado de San Miguel is that it has something for everyone.  Whether you are a solo traveler enjoying an adventure at your own pace or traveling with a family, the market offers a large variety of finger foods and drinks including seafood, meats, cheese, fruits, wine, beer, coffee, sweet treats, and even sushi!  The food and drink are typical of Spain if you are curious about Spanish cuisine. 

Jamones (Spanish cured ham)

So here are my top truths about Mercado de San Miguel; however, the pros definitely outweigh the cons!

Cafe con leche (espresso with milk)

Next time you're in Madrid, be sure to give Mercado de San Miguel a try; it is an experience you won't regret!

Have you ever visited Mercado de San Miguel, and would you recommend it to someone visiting Madrid?

© 2018 Melanie Glover. All rights reserved.

Restaurant Review: Zoko 822 in Grand Rapids, MI

Despite a busy travel schedule at the end of 2017 and into 2018, I attempt to maintain my commitment to balanza through food, family and friends, and fun.  A little diversion is oftentimes just what we need to gain (or gain back) some perspective -- especially as we start a new year.  So when my group of Spanish friends suggested that we catch up over food and drinks at a new Spanish restaurant in town, I couldn't say no.

Zoko 822 is Basque-themed Spanish restaurant that offers small plates ("tapas") and a few larger-sized portions ("raciones").

"País Vasco" (in Castilian Spanish), located in the northern part of Spain, is called the "Basque region" in English.

The Basque region in Spain is home to one of Spain's four official languages, Basque, or "Euskara."  It is a linguistic phenomenon because the origins of the language have not historically been traceable to a specific cultural influence.  The word "zoko" or "txoko" in the Basque language is a noun that refers to individuals coming together to cook and eat through and in community.  As is common in Spain, food is created, explored, and enjoyed through socialization, and the Basque region is no different.

Already very familiar with Spanish food, my friends and I ordered two of each small plate (tapas).  We ordered small plates ranging from pan con tomate (bread with tomato sauce), albóndigas de pollo (chicken meatballs), tortilla española (Spanish potato omelette with potato, egg, and onion), gambas a la plancha (grilled shrimp), croquetas de espinaca (croquettes with spinach), pork loin with cabbage, and roasted broccoli.  We ordered the Basque cake and crema catalana (Catalan cream) for dessert.

Roasted broccoli and chicken meatball

What Zoko 822 got right:  The food was tasty.  In particular, the pork loin was the most flavorful and definitely the best dish we tried.  The variety of tapas offered was diverse, and the menu presented options that were true to tapas typically served in Spain.

What Zoko 822 could improve:  The portions were small and somewhat overpriced.  Tapas in Spain are usually much more generous generally than in the U.S., but these plates were tiny.  Also, some of the Spanish food was a different shape or had a different flavor compared to what is typically served in Spain (for example, the croquettes were small balls of fried dough instead of their traditional oblong shape when served in Spain).  Finally, I did not find the food to be traditionally Basque.  In my experience, these were all very well-known Spanish tapas served gourmet style.  

Overall, I think Zoko 822 is worth a try, but I left a bit disappointed given the prices, sizes, and authenticity.  I will probably only return if their menu changes a bit to incorporate other Basque or Spanish dishes that I would like to try.

© 2018 Melanie Glover. All rights reserved.

First image above:  Shutterstock.

All opinions are my own, and I received no compensation for expressing them.

Glutes, Core, and Calves Workout

After several months of work travel, I became acquainted with various types of gyms and workout spaces at the hotels where I stayed.  Some, of course, were better equipped than others with gym toys.  Where equipment was scarce, I made up my own workouts to target those areas that don't always get our attention.  While my personal training studies have taught me that spot reduction is not effective, it is important not to forget the smaller muscles that help us maintain correct posture.  This workout does just that by focusing on glutes, core, and calves.  Feel the burn, and enjoy!

Instructions:  Complete 12 repetitions of each exercise (except where indicated), and repeat each block of work three times.  For single-leg exercises, complete 12 repetitions on each leg.  If you do not have any of the equipment listed below, feel free to improvise by mixing and matching the exercises with whatever you do have.  You can, of course, always use body weight.

Warm up:  Five-minute walk on the treadmill on an incline (complete once).

First block:

Weighted lunges with weight plate (recommendation:  a medium-sized weight plate) (12 each leg) (glutes, core)

Reverse crunch (abs)

Weighted calf raises with kettlebell or dumbbell (calves, core)

Second block:

Single-leg hip raises on floor (12 each leg) (glutes, core)

Kettlebell swing (glutes, core, calves)

Single leg calf raise with weight plate (tuck the free leg behind the one you are standing on, and hold the weight plate in the arm opposite the leg you are standing on to increase the challenge of stability to your core) (12 each leg) (calves, core)

Abdominal crunches (abs)

Third block:

Step ups on bench (12 each leg) (glutes, calves)

Oblique ab crunches / bicycle crunches (12 each side) (abs)

Single leg deadlift with heavy weight plate or two heavy dumbbells (12 each leg) (glutes, core, calves)

Calf extensions on leg press machine (calves)

© 2017 Melanie Glover. All rights reserved.

First image above:  Shutterstock.