Today's Fitness: The Science of Weight Loss

Summer is just weeks away. Perhaps you started the year with good intentions to drop a few pounds but it just hasn't worked out as you planned. The reason could be as simple as changing your mind. As explained here before in our weight loss basics article, a sustained healthy weight and body composition is about a lifestyle change and not just cutting back on McFastfood.

Making healthy choices doesn't mean you don't get to enjoy life. It just means you have some control and employ moderation. Good food choices combined with regular exercise like walking, jogging, or rowing will get you well on your way. The equation is simple... healthy diet + cardiovascular conditioning + strength training + flexibility = a healthier you. 

Recently, I came across this infographic from the Pritikin Longevity Center that is loaded with useful information about making the right choices when it comes to weight control. There are many choices out there to help us on our journey. Remember that no one answer is right for everyone and the real magic begins with you. Choosing to make a lifestyle change is the first step.

The Science of Weight-Loss Infographic by pritikin.com

Prepping for Summer: The High Cost of Keeping Cool

Tired of ridiculous summer energy costs? Take some control of the situation by arming yourself with knowledge. With a few simple tips, a little work, and perhaps a change of habit you could be on your way to skinnier bills in no time. 

Below are some simple ways to get started in the war on high summer energy costs. Some of them may seem obvious, but use what you can from the list to improve your odds at keeping cool… and keeping some money in your wallet. Have additional ideas? Leave a comment for our readers.

The list:

Make the switch: Switching to flourescent bulbs will not only save you money in the long run, but they put off significantly less heat.

Become a fan of fans: Installing ceiling fans can produce a breeze that will allow you to reduce the feel of the overall temperature in the room and use the AC less. If you already have fans installed be sure to set them so that the air blows in a downward direction. Be sure that you have a good attic fan installed to remove some of the excess heat from the attic. Also, be sure that the attic is adequatetly ventilated. Temperatures can exceed 140 degrees up there in the hot summer sun.

Curtain call: Draw those curtains. You may not want to live in a cave, but blocking out the sun during the hottest parts of the day can make a big impact on your overall cooling expense. Block off any rooms that you won't see much traffic throughout the day and if you're leaving the house for the day, darken everything until you get home.

Put a seal on it: This is as important in the summer as it is in the winter. Keep the hot air out and the cool air in by sealing up cracks and crevices around windows and doors.  

Insulate to save: While it may not seem important for summer months, this has a great deal of impact on your summer cooling bills. If your insulation is not up to par, heat will find its way into your home and combat your cooling efforts.

Use your green thumb to save some green: Plant life creates shade. Not only will this have an effect on the overall look of your home, but the shade will help dramatically in your campaign against high summer cooling costs. Plenty of shade producing plant life on the south and west sides of your home will keep the hot summer sun off of the exterior of your building. A deciduous tree that loses its leaves in the winter and allows the sun to warm your home would be best.

Find some money in the dryer: Blocked dryer vents prevent the hot air from escaping properly and can cause some of that heat to find its way back into your home.

Keep daytime low-maintenance: Try to limit use of heat producing devices to early morning or late evening when it won't be so difficult to keep your home cool. Things like ovens, dryers, slow cookers, and computers put off a great deal of heat.

Determine your comfort zone: Set your AC to the highest comfortable level in the summer. Even 1 degree difference can make a big impact on your overall cooling bill.

Give your AC some space: Be sure your AC unit or thermostat are far enough away from heat producing electronics. The heat from the electronics may 'fool' your AC into running unnecessarily.

Care for your AC: Make sure your AC unit is clean and free of debris. Remove obstructions from the condenser and hose off any dirt that has gathered on it. Change your filters frequently in the summer months to allow clear airflow.

Take your AC high tech: Consider a new digital programmable thermostat. These new devices, often available through your power company, will allow you to program the AC for higher temperatures when your home will be vacant and cooler temperatures for when you'll be home.

Have it made in the shade: Install awnings over windows that are exposed to direct sunlight.

Take advantage of cool temperatures: If evening outdoor temperatures fall below your target indoor temperature, open windows to cool your home naturally.

Shut the door: Limit trips in and out of doors. Every time you open them, you let a little of the cool out and the heat in.

Treat of the Week: Black Forest Cupcakes

We are finally getting settled into our new home. I hope you have taken some time to look around and see what's new at Today's Nest. We are excited about all of the upcoming projects and treats. Today is no exception.

These cupcakes are simply divine. We've updated the classic just a bit to make it easy to carry and limit the portion. They are quite rich. We cut the sweetness just a bit by using dark chocolate and buttermilk. There is a distinct robust and slightly tart goodness about them. 

Before you start:

You'll find it easiest to have all of your ingredients prepped before you start. You can make life much easier for yourself by cutting, chopping, and whipping ahead of time.

If you don't have maraschino liqueur you could substitute some cherry brandy. Alternatively, you could leave the alcohol out altogether and add a bit of the cherry syrup to the whipped cream, as well.

The ingredients:

For the cakes:

• 1 can cherry pie filling (20 oz.)
• 11 tablespoons unsalted butter (1 stick + 3 tablespoons)
• 3.5 oz dark chocolate chopped
• 1 1/3 cups sugar
• 1/3 cup buttermilk
• 1 cup flour
• 3 tablespoons self-rising flour
• 3 tablespoons cocoa powder
• Dash salt
• 1 egg

For the topping:

• 2/3 cup heavy whipping cream
• 2 teaspoons maraschino liqueur
• 1.5 oz dark chocolate

The method:

For the cupcakes:

1. Preheat oven to 325˚.
2. Line cupcake tin with papers or lightly grease and flour.
3. Drain cherries from liquid, reserving liquid.
4. Add ½ cup cherries and ½ syrup to a food processor and blend until pureed.
5. Cut the remaining cherries in half for topping the cupcakes. Discard remaining syrup.
6. Add puree, butter, chocolate, and butter milk to a heat proof bowl and place it over a small saucepan filled with about an inch of water. Melt ingredients over low heat until smooth and completely melted.
7. Transfer mixture to a mixing bowl and cool for 15 minutes.
8. Sift flours, cocoa powder and salt and add to wet ingredients. Mix thoroughly.
9. Add egg and mix until combined.
10. Pour batter into cupcake tin and smooth out tops.
11. Bake standard cupcakes for 40-45 minutes; large cupcakes for 50-55 minutes or until they pass the clean toothpick test. Cool completely on a wire rack.

For the topping:

1. Assemble the cherry halves in a circle around the top of the cupcakes.
2. Whip the cream and maraschino liqueur to soft peaks.
3. Top the cherries with whipped cream.
4. Using a vegetable peeler add curls of chocolate to the top.
5. Serve immediately.

Gatsby Party: The Music

With all the buzz around the recent release of Gatsby we thought you might be considering your own Gatsby-inspired party. The vibe is fun and frivolous and the music of the era matches perfectly. Today we have put together a playlist to get you started. You can listen to any of the songs directly from this article or follow the playlist in Spotify for listening later and to catch any future updates.

Photography Month Spotlight: Nicole Hanhan

Today we are continuing our celebration of National Photography Month. I am pleased to present the work of Nicole Hanhan. Her images are often fun and always thought provoking. 

We recently interviewed Nicole about her photography. Here is what she said.

TN: How did you get started in photography?

NH: I got started in photography initially as a model, photo assistant, stylist and makeup artist.  I had so many ideas for images I wanted to create, paint - make something from but I didn't have the technical skills.  When a project came along, I looked around for photogs to shoot it and finally decided after a lot of hemming and hawing that it would be best if I just tried myself to bring the concept to life.  I fell in love with the process and kept going.

TN: What is your favorite subject to shoot?

NH: My favorite subjects to shoot are people.  I do everything but I really love people.  I'm a writer by nature so the opportunity to bring stories to life through moments seen in people's faces and bodies is always fun for me.

TN: Who influenced you to become a photographer?

NH: I was influenced by a friend back in the day named Anthony Cornelison - an amazing photographer and really just an incredible artist in general.  He really leaned on me to give it a try.  He saw something in me.  

TN: Where do you show your work?

NH: My work has been shown in a handful of locales in DC: Tryst, Eighteenth Street Lounge, Marx Cafe and most recently Ultimo Lounge.  I don't spend a lot of time and energy selling my work since I sort of suck at it, but other people do and I've been fortunate enough to sell a lot of prints by word of mouth.

TN: What is your favorite setting?

NH: My favorite settings to shoot are typically streets and anywhere my subject comes alive.  

TN: What kind of equipment do you use?

NH: I use whatever equipment I can get my hands on.  I've been robbed quite a few times so I've lost a lot of equipment but for now I'm shooting with a Sony a900 and saving for some awesome lenses.  Before I shot with Nikon with vintage primes.  I'll shoot with whatever.

TN: What advice do you have for those thinking of entering the photography business?

NH: My advice in general is just to shoot - to make things.  If you have an idea, follow it.  See where it goes and don't try to monetize everything.  That ruins the purity of the process.  Money comes but you've got to get your feet wet.  Besides, as money does start to trickle in, you can't believe anyone would pay you to do something you would do for nothing.  That being said, don't let people push you around either by low balling you for work they want to hire you for.  Don't let them tell you you can put it in your portfolio because as we all know, if you wanted them in your folio, you'd approach them, not vice versa.
As a side note, discomfort makes for great visual fodder, same with writing and with any art form.  That's why it's important to go places you haven't been even if they're in your own town.

Below is a gallery of some of Nicole's work. Click on a photo to open the complete gallery in a lightbox.

See more of Nicole's work at Nicole Hanhan

Tex Mex Madness: A Roundup

There's something about the beginning of the summer season that pulls us to the patio and starts our culinary wheels turning. Around these parts, that often includes fresh ingredients with a TexMex twist. From Sangria to TexMex Chicken and Dumplings, the freshness stands out. Oh! and the heat! Don't forget the heat.

Below we have highlighted four of our favorites. Click any photo to be taken to the article and recipe. 

Slow Roast Brisket Tacos

Chili Lime Fruit Cup

Salsa Verde

Fruit Nachos

Cooking with Boys: Shrimp Scampi

from our previously published article at The Daily Basics:

There are infinite wonders in the kitchen that for decades were shared only with girls.  In my aunt and uncle's home, for example, the boys were forbidden to do housework which included just about everything in the kitchen, save skinning a fish.  Boys were meant to gather wood or feed the dogs, but certainly not fluff and fold or flute a pie crust.

Times have changed dramatically.  Now with the plethora of male celebrity cooks and people staying single longer, the stigma surrounding men in the kitchen has faded.  To that end, it is in our boys' best interest to prepare them for their culinary future.

You will benefit from teaching kitchen skills to your boys as much as they will.  With practice, they will develop into self-sufficient kitchen wizards by adulthood.  Being a good cook won't hurt their chances when it comes time to settle down either.  Both of you will benefit from some quality time together and a chance to bond over food.  You will benefit by producing a trusted helper in the kitchen and, if you play your cards right, someone to make dinner for everyone once in a while (when they're ready, of course).

Here are a few things to consider:

• Safety first - The kitchen is a fun, but potentially dangerous place.  Always demonstrate safe kitchen practices and explain the reasons behind them.
• Start with the basics - Pepper your conversation with kitchen terms and vocabulary.  Make sure they know the difference between a colander and arugula.
• Savor the experience - Listen to the sound of chopping, rub herbs in your palm and enjoy the fragrance, feel the fuzzy skin of a kiwi.
• Boys like science - Explore the wide world of food science.  Why does water bubble when it boils?  Why do cut fruits turn brown?  Why does whisking work?
• By the numbers - Consider the age of your helper and tailor your instruction and the jobs they perform as appropriate.  Very young ones may be best at handing things.  Young school age children might handle things like measuring or peeling carrots.  By middle school, you should be able to start introducing more complex lessons where safety and sound judgment play a greater role.  If you've been training all along, your teen will be ready for bigger culinary adventures.
• Timing is everything - this should be time well spent.  Don't bother to embark on this mission unless you have time to do it correctly and with the right frame of mind.  A frantic Wednesday evening when you have 8 hours of stuff to do and only 4 hours until bedtime is not the evening to show/coach cooking.
• The reveal - make a big deal out of the finished product.  Enjoy the fruits of your labor and tie it back to their involvement.

Remember that this is meant to be FUN time.  Experience the joy of being in the kitchen with your child and build memories that will last a lifetime.

To get you started we have selected a recipe that is simple to make yet is full of great kitchen lessons.  This Shrimp Scampi recipe will allow you to discuss and demonstrate things like squeezing lemons, mincing garlic, knife skills, how to know if seafood is fresh, making pasta, and much more.

Lola's Shrimp Scampi

(4 large servings)

Before you start:

After rinsing your shrimp, pat them dry with a paper towel to remove as much water from the outside as possible.

Don't forget to use a pot holder when removing the skillet from the oven!

We chose this recipe because most of the work happens before you begin.  This way you can take time to prepare your ingredients and teach some valuable lessons( including mise en place).  The actual time at the stove goes very quickly and each minute is filled with action to keep your son entertained and focused the entire time.

The ingredients:

• 1/2 cup freshly grated parmesan
• 1 1/2 tablespoons parsley, finely chopped
• 1/4 cup bread crumbs
• 1/4 cup butter
• 1/4 cup olive oil
• 4 cloves garlic, minced
• 1 pound uncooked, cleaned and deveined shrimp
• 1/4 cup fresh lemon juice, about 1 large lemon
• 1/4 cup dry white wine
• Cappellini (angel hair) pasta for four

The method:

1. Prepare all ingredients in advance.  This dish moves quickly.
2. Toss parmesan, bread crumbs, and finely chopped parsley in a medium bowl.
3. Bring pasta water to boil and season with salt.
4. Heat oil and butter in a large oven safe skillet over medium heat.
5. Turn broiler on at high setting.  Move rack to 6 inches from broiler.
6. Place pasta in pot to cook.
7. Add garlic to butter/oil and sauté until it just starts to brown slightly.
8. Turn skillet to high and add shrimp in a single layer.
9. Add wine and lemon juice.
10. Cook shrimp without turning for 3 minutes.
11. Move shrimp to broiler and broil for an additional 3 minutes.
12. Drain pasta (usually at about 6 minutes for al dente perfection) and divide among 4 bowls.
13. Remove shrimp (with a pot holder!).  Salt to taste and lightly toss shrimp with sauce.
14. Divide shrimp equally among the four bowls.  Stir sauce and drizzle a little over each dish.
15. Sprinkle a generous amount of cheese and parsley topping over each.
16. Serve hot.