In Guatemala, North America, Uncategorized on

July 10, 2022

Three Days in Antigua, Guatemala for First-timers

a Global Belle admires the beautiful Santa Catalina Arc in Antigua Guatemala. there's two pictures side by side. in the first she's wearing a yellow crop top and hi-lo skirt holding a hat that ha s"summer vibes embroidered. In the second picture, she has on a peach, mustard, and orange color block, long sundress and wearing the straw hat. In both pics, Volcano Fuego peaks out behind the arch.

There’s plenty to keep a tourist busy for three days in this UNESCO World Heritage site. This charming colonial town, surrounded by three volcanos, is full of quaint shops, restaurants, museums, and colonial ruins (although, you’ll have to take a long bus ride or short plane ride for older, Mayan ruins). Three days in Antigua, Guatemala is enough time to pack a lot of activities in this lively yet understated city that has maintained its colonial heritage. For those short on time, here are my high-priority must-do items when visiting Antigua in three days for first-timers.

DAY 1 in Antigua Guatemala

Charneice poses in front of Santa Catalina Arch in Antigua, Guatemala. this is Antigua's most photographed tourist site. — Santa Catalina Arch is Antigua, Guatemala’s most photographed tourist site.

Get your picture at Santa Catalina Arch with Volcano Fuego in the background before the crowds. The days in Antigua get started a little later (and end later) than what most Americans are accustomed to. Early morning, that is before 8 am, is the perfect time to take pictures in Central Park before the crowds. If you want a small bite or drink, stop at one of my favorite coffee shops (El Portal Café II… don’t forget the 2) and the Starbucks on the same street. While Starbucks opens at 6am. Most other coffee shops do not. Trust me, you do not want to leave Antigua without stopping at the Starbucks.

Then head up to Cerro de la Cruz. You’ll have the best views with the lowest chance of clouds first thing in the morning during the rainy season (June-Oct). But dry season sunsets are also magical here.

By the time you climb down from the hill, more cafes and shops will be open. Take some time just to poke around and appreciate the city’s architecture.

Head over to Caoba Farms for a farm-to-table brunch. It’s about a 20-minute walk from the heart of town. This vibe is especially great on Sundays with a live band. Even during the week, it’s great. Don’t forget to coat yourself with bug repellant. Be forewarned that bottled water here is $5 Norweigen Voss water.

Back in the town, visit The Chocolate Museum in the square with Central Park. Stroll the Mercado and Nim Pot Handicraft Market, with less chaos than the Mercado. Don’t leave without checking out the Starbucks (on the same street as Catalina Arch), McDonald’s, and Taco Bell.

Then have your siesta and relax, get washed up, and gussied up for the evening.

For dinner, head back toward Central Park. Eat traditional French cuisine overlooking ruins at sunset at Tartines. DO NOT MISS THE SUNSET here! This French Bistro claims to have the best terrace views in Antigua and that’s no cap. The golden hour glow over the ruins of the Cathedral de Santiago ruins with volcanos in the background is breathtaking.

Let your evening adventures lead you to drinks at Antigua Brewing Company (ABC). During the day, this place has terrific rooftop views perfect for burgers and beers. When night falls, a live band alters the chill vibe to a party place. There’s a random London telephone booth in the corner. For a memorable experience that you’ll speakeasy about to other travelers, you’ll want to check it out (wink, wink).

Dance the night away with salsa at Las Palmas. On Sunday nights, La Sala offers FREE Salsa lessons. New Sensation on 7 Avenida Norte #78 also offers free salsa classes on Monday and Thursday at 5 pm. Don’t let not having all the latest moves stop you from jumping on the dance floor.

DAY 2 in Antigua Guatemala

Hobbitenago 20 minutes outside of antigua, Guatemala was built with tourist photography in mind. It's also a wonderful place for lunch. — Hobbitenago was built with tourist photography in mind. It’s also a wonderful place for lunch.

The first stop of the morning is Hobbitenago & Altamira. You’ll want to be Instagram-ready for the picturesque views here. Be sure to linger at Hobbitenango for lunch.

You’ll need an Uber for this 20-minute drive. Every Uber will copy and paste the same message in Spanish about how gas is so expensive; instead of the rate Uber charges, they need 100Q instead. If you do not agree to this, they will cancel the request. This will happen over and over. You can try your luck in getting a driver from out of town who doesn’t know the conspiracy, but just accept that you’ll pay 100Q ($12) in cash for the ride.

Both photographable sites are located beside each other. You’ll take another little truck, and need to hike a bit to get to the location. Once on the hill linger for lunch. Try the swing. Make half a day of it.

Back in town consider strolling the cathedrals and ruins. Do not pass over:

San Francisco Church

The Remains Of Cathedral De Santiago

Centro de Formacion de la Cooperacian Espanol (free)

Biblioteka (free)

DAY 3 in Antigua Guatemala

Roast Marshemelos on Pacaya Volcano. You must hike with a guide and they’re all going to run you about $60 but feel free to shop around. Two sessions leave at 6:00 AM or 2:00 PM. The morning is the better option for visibility. You’ll take a 1-hour drive to the base of the volcano, then hike an easy 1.5 hours. The tour provides marshmallows. it does not provide graham crackers or chocolate. If you’d rather ride than hike, you have the option of doing Volcan Pacaya on horseback. This costs around Q100 ($ 12 USD) and is paid directly to the riding guide.

Other Options

Back in town, you may want to just relax or aimlessly wander the cobblestoned calles of the colonial village. Or perhaps, if you have time take an uber to Santo Domingo del Cerro.

Take A Coffee Tour at De La Gente Coffee Farm in La Azotea. The most economical way is to take a chicken bus for $1USD (the terminal is behind the mercado) and then pay $7 for the tour. If you go with a private tour company, you’ll pay $25. Another coffee tour option is Tour Rural de Café/ Coffee Tour or Take a uber to Finca Filadelfia for bird-watching and coffee tour and lunch at a restaurant in gorgeous surroundings. You have options here.

Try a cooking class with La Tortilla Cooking School Learn how to make tortillas from scratch along with Guatemalan traditional foods like Pepian, Jocon, Kak’ik, and Rellenitos de Platano.

If textiles are your thing, consider the Cultural and Textile Half-Day Tour.

Cruise around town on a Antigua ATV Sunset Tour.

You have so many options to spend three days in Antigua, Guatemala. For some activities, I’d just leave the day open and consider going with the flow and filling the day as you see fit. You can schedule tours with the countless tour agencies once you get to Antigua or have your hotel help with the arrangements. If you’re planning a Baecation, be sure to check out this post for hotel recommendations.

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In Fitness on

April 19, 2022

Six Benefits of the 15-minute Workout

A work friend encouraged me to try 15-minute home workouts when the Covid quarantine first started. I was sulking on social media about my fitness slump and he suggested to just try committing to a 15-minute, at-home body-weight workout. I’m a prolonged off-season armature bodybuilder. So, my initial reaction was a scoff. Fifteen minutes? What’s the benefit of the 15-minute workout? What is a short workout without weights going to do for me, I thought.

But I tried it and learned that it does EVERYTHING for me. It made all the difference. I can’t sing the praises of the benefits of the 15-minute workout enough. There’s so many mini-workouts to try avalible on-line. Now, anytime I get into a fitness slump, I always fall back on the 15-minute workout. Here’s why:

1. The 15-minute workout that you do is better than the hour workout that you don’t do.

Ordinarily, if I don’t have the time or enough energy to carve out at least 90 minutes to commute, dress, and complete a workout, I just won’t do anything at all. And that can happen all week. And then the week can turn into two weeks!

2. You have 360 opportunities a day to get started.

The great thing about the 15-minute workout is that you have 360 opportunities to do it. So, sure 15-minutes a day is great. But perhaps I can slip in 15 minutes in the morning and another 15 minutes at lunch and another when I get home. There’s my typical 45-minute workout broken up throughout the day. It’s a shorter workout so you have the opportunity to do it multiple times a day.

3. The small sessions add up.

One of the benefits of the 15-minute workout is that the small sessions add up. If you can commit 15 minutes a day, 5 days a week, you’ll end up putting in 1 hour and 15 minutes. That’s an hour and 15 minutes more than going the whole week without doing anything.

4. Fifteen minutes is the start.

Just like when it comes to writing or doing academic work, the hardest part is getting started. I know if I can commit to just 15 minutes of any activity (whether it be studying a language, writing, or studying), I’ll likely end up doing more. BTW, read here about how I applied this same method to learning another language.

5. Science Supports the Effectiveness of the 15-minute workout

The science supports the benefits of a 15-minute, High-Intensity Interval Training (HIIT) workout is just as effective as lower intensity, sustained workout. Check out this peer-reviewed research that found that twelve weeks of shorter sprint interval training improves cardio-metabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. This article by the British Journal of Sports Medicine also concluded that you lose nothing by engaging in short, high-impact workouts.

6. You can always fit one in

No matter how busy I am, I can always find 15 minutes. Whether it’s at my desk in the office or first thing when I wake up, I will always have 15 minutes at some point in the day to spare. If I find myself mindlessly scrolling the gram for 15 minutes, I remind myself I can put that time into a workout. Even on long road trips when I usually just accept that there isn’t time to work out, I can still put in 15 minutes at a gas station or restaurant to break up the drive.

I am such a believer in the benegits of the 15-minute workout. It got me out of a fitness rut and helped me maintain my overall conditioning when I was lacking motivation. I am confident it will do the same for you. Since you don’t want to spend half your time deciding what to do during your workout, be sure to check out some of these pre-planned 15-minute Workout Plans to help get you started.

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In Africa, GloBelle Kitchen on

January 13, 2021

Vegan Red Lentil Soup Inspired by North African Flavors

North African Lentil and carrot Soup in a white bowl

You’re going to want to add this North African-inspired vegan red lentil soup to your winter recipe arsenal. Vegan Red Lentil Soup is seriously the easiest yet most flavorful soup I’ve ever made. It’s made up of three ingredients. Ok, perhaps a little more than three components if you count the broth, olive oil, and spices. So perhaps, I should say minimal ingredients make this vegan lentil soup. The ingredients are simple, but the flavors are so complicated you’ll feel like you’re fine dining in your PJs on your couch. This 3-ingredient vegan lentil soup is comforting, not to mention hearty, antioxidant-rich, inexpensive, and flavor-intense.

Do Tunisians have warm memories of eating this particular vegan red lentil soup at grandma’s house? Mmmm, probably not. It’s north African inspired based on the seasonings, but I created this soup in my parent’s kitchen in Kentucky. Full disclosure. My folks still loved it!

Let’s Talk Lentils

Prep

Just like rice, you have to rinse your lentils. Keep rinsing until the starchy, cloudy water runs clear. Sometimes you’ll find small rocks or debris mixed in with the lentils. It happens when you’re dealing with food grown from the ground. Please get rid of it. Then soak your lintels for about an hour before cooking to soften and reduce the cooking time.

Cooking

The time it takes to get perfectly soft but not overcooked lintels to cook lintels vary by color.

Red, Orange, Yellow – These Lintels are the softest and the most prone to turning to mush. Do you know Mexican refried beans? Well, refried lintels can happen in a moment. They do work well for thickening stews. But that’s not what we’re going for here. For the best result for this soup, bring the water to a boil before adding the lintels. Let the lintels cook for about 5 minutes max before reducing the heat.

Brown & Black lentils– These is the most common variety of lentils. They generally have a mild, earthy flavor, cook quickly in about 15 to 20 minutes, and hold their shape reasonably well. Some use black lentils in salads.

Green Lentils: These are the heartiest of the bunch and keep their shape. They should be cooked on medium heat for a longer duration (think 45 minutes) to preserve their firm shape and texture.

Other Cooking Tips:

I love using a mandolin to slice onions for this recipe uniformly. The stringing onions add a depth of texture to the soup. It’s not necessary, but helpful.

This vegan red lentil soup showcases the North African Spice blend, Ras el Hanout. You can usually find this blend at specialty spice stores or international markets. If you don’t have it premade, you can make the spice blend yourself to keep in your spice rack for your next north African Inspired meal.

Simple Vegan Red lentil Soup show cases the North African spice blend Ras el hanout. — Ras El Hanout is the star of this simple but flavor-packed, North African inspired, vegan red lentil soup.

North African Vegan Red Lentil Soup

INGREDIENTS

4 tablespoons (or a drizzle) of olive oil
Vegetable broth, chicken broth, or water
2 cups of carrots (diced, matchstick, or shredded)
1 large yellow onion, thin sliced
1 cup lintels
1 tablespoon Ras el Hanout (more if desired)

INSTRUCTIONS

1. In a medium 4-quart cast-iron saucepan or Dutch oven, heat the olive oil over medium heat.

2. Place the sliced onion in the oil. Then, using a wooden spoon, continue to move around the oil until the onions caramelize. Add more oil if needed. This will take several minutes, don’t rush this process.

3. As the onions start to look translucent, add diced carrots, one tablespoon of ras el hanout, and a little more olive oil as needed. Next, cover and let the vegetables baste, occasionally stirring for about 5 minutes. Add water or broth and the remaining ras el hanout. Increase the heat to bring broth to a boil.

4. Add lintels and let boil for approx. 5 minutes. Then, reduce the heat to low-medium and let simmer, covered until the lentils start to soften.

5. Taste the soup to ensure the African favors have taken hold. Ladle into bowls and garnish with green onions, cilantro, or more caramelized onions. If not vegan, top with sour cream or yogurt if desired.

Try this vegan red lentil soup and let me know how it turned out for you.

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In Africa, GloBelle Kitchen, United Arab Emirates on

January 13, 2021

Six Global Spice Blends to Spice Up Your World

Premade versions of typical global spice blends from Africa and India, like Ras el Hanout and Garam Masala, aren’t likely found at your local supermarket. That doesn’t have to stop you from experiencing the flavorful global fare. If you have these six global spice blends in your cabinets, you have the world of flavors close at hand. Ras el Hanout, Harissa, Garam Masala, Tandori, Berbere, Jamaican Jerk all add a level of sophistication to standard American fare.

“Colors of the world,
Spice up your life!
Every boy and every girl
Spice up your life
People of the world
Spice up your life, aah…”

OK, this was the extent of my international, world music back in 1997. The Spice Girls’ second album, Spice World, is an oh-so timely throwback to accompany today’s Global spice blend recipe collection. So go ahead and vibe out to these old-school global tunes while adding these mixes. Alright…snapping out of nostalgia. Back to the kitchen.

Instructions for All Global Spice Recipes:

STEP 1:

For best results, toast the whole spices in a small, dry pan on medium-high heat until fragrant and have tanned a shade or two darker. Do not be tempted to skip this stage. Be sure to stir, keeping the ingredients moving. Do not burn! Toasting really draws out the flavors.

STEP 2:

Ground the whole spices yourself in a spice grinder, coffee grinder, or use a mortar and pestle. Crush the herbs into a fine powder. Store in an airtight container for up to six months.

Use the flavor combinations on everything -Vegetables, soups, meats, popcorn, fries, toasted chickpeas, or nuts. It all works!

A Note on Chiles

Many of these global spice blends rely heavily on chiles. Depending on where you are in the world, some chiles may be harder to get than others. I know scotch bonnets were impossible to find in my home town in Kentucky but accessible in mast groceries where I lived in Boston. You can find Habanero peppers all over Texas but not as easy in Alabama. Poblanos, serrano, and bakouti peppers are more authentic and from North Africa but are hard to find in the U.S. Consider using dried, stemmed, and seeded chiles guajillo, chilis de Arbol, New Mexico Chiles, or Thai chiles instead. Just use what you can get your hands on.

Now, without further ado, here are the ingredients to six essential global spice blends…

Global spice blend #1: Ras El Hanout

Ras el Hanout is a fragrant, complex, North African staple. Literally translated as “head of shop,” the Arabic phrase ras el hanout is the equivalent of our “top shelf” or best quality in English. Ras el hanout is a blend of the best spices that the shopkeeper has in stock. I used it in my crowd-pleasing, three-ingredient, Vegan Red Lentil Soup. It was the Ras El Hanout that took three raw ingredients to show-stopper status in two sprinkles.

Employing the African tradition of letting ancestors guide the recipe making, there’s no standard Ras El Hanout recipe. Every spice shopkeeper has his own custom concoction. Some blends can include some 30 different seasonings. If you’re fortunate enough to have access to Ras El Hanout pre-blended, that’s great for you! If not, you can blend your own with any number of seasonings.

Popular in Morocco, Algeria, and Tunisia, the base assortments are cardamom, clove, cinnamon, paprika (sweet and hot), coriander, cumin, nutmeg, black peppercorn, and turmeric. From there, you can add whatever else you please. I use the full recipe below.

Ingredients

Ras el Hanout Base

1 tablespoon sweet paprika
2 teaspoons ground cumin
1 teaspoon ground ginger
½ teaspoon ground cloves
1 teaspoon cardamom
1 teaspoon ground cinnamon
½ teaspoon ground coriander seeds
1 teaspoon ground nutmeg
½ teaspoon ground black peppercorns
1 teaspoon ground turmeric

Optional Add-ins that pack a punch

1 teaspoon salt
1 teaspoon ground nutmeg
½ teaspoon ground allspice
½ teaspoon ground cayenne pepper
1/4 teaspoon fenugreek ground seeds
2 Moroccan rosebuds
A small pinch of saffron (4 or 5 threads)
2 bay leaves

Global spice blend #2: Harissa

This north African (Tunisia) spice blend is sometimes made into a paste. I almost always use it as a dry rub. It’s mild with a hint of smokey fire. Just like Ras el Hanout, there is no standard for recipes. A year ago, when I started food photography, I didn’t even know the word harissa. Now, it’s my go-to seasoning blend when I’m at a loss for how to approach seasoning something. I use it on chickpeas, hummus, carrot dip, and deviled eggs.

This is a chile pepper-based mixture. Use what you have access to because some of these chiles are hard to find in the U.S. (but don’t estimate the power of worldwide shipping). Poblanos, serrano, and bakouti peppers are more authentic and from North Africa but are hard to find in the U.S. Consider using dried, stemmed, and seeded chiles guajillo, chilis de Arbol, or Thai chiles instead.

INGREDIENTS

8-10 Chiles (or 1 teaspoon chile powder or cayenne)
1/2 teaspoon caraway seeds
1/2 teaspoon coriander seeds
2 tablespoons sweet paprika
1 teaspoon cumin
1 1/2 teaspoon kosher salt
2 teaspoon garlic powder
1/2 teaspoon ground cumin

Harissa, a popular Global Spice Blend is freshly made in a small, clear prep bowl.

Global spice blend #3: Tandori

Tandoor is an ancient South Asian cooking technique using a clay pot-style oven. The meat in this cooking method is always marinated with pungent spices. Tandoori is most famous for its pairing with chicken. Just like with the other masalas, there is no standard recipe for tandoori masala. The traditional flavor palates offer pungent sweetness backed up by bitter notes and heat.

INGREDIENTS

1 tablespoon turmeric
2 tablespoons paprika
1 tablespoon ground coriander
1 ½ tablespoon ground cumin
1 tablespoon ground ginger
1 teaspoon ground cardamom
1 teaspoon garlic powder
1 teaspoon ground cinnamon
½ teaspoon nutmeg
½ teaspoon cayenne pepper

Spice blend #4: Garam Masala

The word “Masala” means a blend of spices. Generally associated with Northern Indian cuisine, Garam Masala is a staple across South Asia and common in Indian, Pakistani, Nepalese, Bangladeshi, Sri Lankan, and Afghan foods. This condiment is great to keep in your pantry. It elevates everything from chicken to chickpeas. This mix is easier to find in grocery stores as several national spice brands distribute it.

INGREDIENTS

2 teaspoon cumin
½ cup coriander
2 tablespoons cardamom seeds
2 tablespoons cumin seeds
2 tablespoons coriander seeds
2 tablespoons black peppercorns
1 stick cinnamon
1 teaspoon whole cloves
1 teaspoon dried nutmeg
1 teaspoon turmeric

Global Spice Blend #5: Berbere

Berbere (pronounced: behr-ba-rry) means “hot” in Amharic. This Ethiopian seasoning kicks your dish up a notch with an intricate and spicy flavor. This blend of traditional East-African spices is perfect for lamb, fish, chicken, beef, and bean dishes. This does add more heat to the flavor pallet than any of the other blends listed here.

INGREDIENTS

2 teaspoons Chiles of choice
1 teaspoon whole cloves
1 tablespoon coriander seed
1 teaspoon fenugreek seed
2 teaspoons black peppercorns
1 teaspoon allspice berries
1 teaspoon cardamom seed
2 teaspoons smoked paprika
2 teaspoons grated garlic
1½ teaspoons ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground turmeric
1 teaspoon freshly grated nutmeg

** Chef’s Note: due to the freshly grated garlic, this is one blend that will keep better in the fridge

Global Spice Blend #6 :Jamaican Jerk

Lastly, in our collection of Global spice blends, there’s Jamaican Jerk.

Several of the fragrant, earthy spice elements to blend harissa sit together in separate spoons and jars on a wooden chopping block. These are the six global spice blend ingredients. Whole sticks of cinnamon in the foreground. — Easy on the hot stuff or else your mouth will be on fire!

Jamaicans perfected this style of cooking in the lush, tropical mountains of the island. While fighting for their freedom and driving the British out of their country, Africans in Jamaica used what seasoning resources they had to flavor their meat, which I love. Fighting a war in a remote area isn’t going to prevent flavorful cooking. There’s not a single jerk recipe -there’s only a flavor palate. That flavor pallet is a sweet heat with savory, earthy, robust flavor. This combo is pretty much everything in your cabinet. Of course, it pairs well with wings, but it’s also great with lamb chops.

INGREDIENTS

½ Scotch Bonnet, minced (see note on chile substitutions above) **
½ teaspoon cayenne pepper
2 tablespoons minced onion or onion powder
2 garlic cloves, minced (or 2 tablespoons garlic powder)
3 tablespoon allspice
2 tablespoons turbinado sugar (or brown)
1 tablespoon coarsely ground pepper
3 teaspoon dried thyme, minced
1 teaspoon nutmeg freshly grated
2 tablespoons cinnamon (approx. 3-inch stick), freshly grated
1 Tablespoon ground ginger
1 teaspoon ground cloves
1 tablespoon dried marjoram

There you have it, folks. Let me know if you ever make any of these six global spice blends and give me feedback. I’d love to hear what you make with your new spice blend collection.

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In Uncategorized on

June 22, 2020

Classic Pancake Recipe

First of all, pancakes are seriously the easiest pastry in the world to make from scratch. You don’t even need to buy a controversial box of pancake mix. You probably have all the dry ingredients already in your house. Besides, you can double or triple the dry mix ahead of time and keep it in a mason jar until you’re ready to use it.

Secondly, I live wayyyy to close to Vermont to ever pay for maple-flavored high fructose corn syrup. Real, maple syrup is a classic. But even if you don’t have access to the good stuff, I’ve also compiled a list of my favorite, non-basic pancake toppings.

Classic Pancake Recipe

Prep: 5 mins

Cook: 15 mins

Total: 20 mins

Servings: 8 -10 pancakes

Ingredients

2 cups all-purpose flour

1 teaspoon baking soda

2 teaspoons baking powder

1 teaspoon salt

3 Tablespoons granulated sugar

2 eggs, room temperature

2 cups of milk

3 Tablespoons melted butter

1 teaspoon vanilla extract

Directions

In a large mixing bowl, sift the dry ingredients together.
In another bowl, using a whisk, combine in the wet ingredients.
Combine the two bowls and mix until smooth. But don’t overdo it.
Heat a generously oiled griddle or frying pan over medium-high heat. Be sure the griddle is hot before adding the batter.
Pour the batter onto the pan, using approximately 1/4 cup for each pancake.
The edges should start to bubble when it’s time to flip.
Brown on both sides and serve hot.

Don’t forget to try a creative toping.

List of top 10 favorite pancake toppers — You can do so much more than just maple syrup on your pancakes.

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In GloBelle Kitchen, Uncategorized on

April 21, 2020

20 Easy Global Recipes You Can Make Yourself

Maultaschen, a delish, traditional german swabbian dish

With travel off-limits for now, global nomads might be feeling the walls close in on them. Even if you can’t jet set to a far away café at the moment, you can still add a little global fare to your meals. I’ve curated my top 20 easy, travel-inspired recipes travelers like you can make yourself. With a little creativity & imagination, you can bump your dining experience up a notch by transforming your living room into a chic window-side Parisian café or an Arabian souq.

Even if you’re not hopping on a plane anytime soon, you can still let your taste buds jet set around the world without leaving the house (or at least not further than the grocery store).

1. Putin Schnitzel mit pommes or better yet, rahmschnitzel.

When I live in a new country, I always live in the south. From my experience, the south always has tastiest recipes. The Schwabish region of Germany is no different. Schnitzel is standard fare from the region I consider my German home. Wiener Schnitzel is traditional but Putin Schnitzel uses turkey rather than pork. Rahmschnitzel uses a mushroom cream sauce. However you like to eat your schnitzel, pair it with fries. When I eat Schnitzel, I feel like I’m back home in Baden-Württemberg.

Easy Travel-Inspired Recipes German schnitzel with french fries — recipe by The Spruce
photo source: weight watchers Deutschland

2. Maultaschen

I love the history of this Germany-style ravioli. Maultaschen was created during lent when Catholics traditionally fast from eating meat. But those crafty Schwabians hid their meat in the pasta. If God can’t see the meat, no harm, no foul, right? Plus this little secret tastes so good!

Easy Travel-Inspired Recipes Swabian recipes maultashen — Cooking The Globe
Try this one too

3. Apfelstrudel

See just what Julie Andrews was singing about with these Austrian-style Apple Strudels (Apfelstrudelen). In a cafe down a cobblestone street from the bright yellow Basilika St. Michael where the movie Fraulein Maria and Captain von Trapp got married, I first sampled this strudel for the first time. I tried it later in Vienna and it did not disappoint. It’s very different from the American version of apple strudels. Until you can get to Austria yourself, makes these decadent treats while watching The Sound of Music. This easy travel-inspired recipe became a repeat favorite for me, and is sure to become one of your favorite things.

4. Paella

While serving in Germany, members of the Spanish Army kicked all of the women out of the kitchen. You don’t have to tell me twice not to slave over a stove. The Spanish army cooked paella for me. This is my claim to royal treatment in Europe. Valencianos are very particular about making sure you know paella isn’t Spanish food, it’s very specifically from Valencian food. From Valencia, Spain. Serve this dish family style from the pan in the middle of the table, and eat it alfresco.

Travel Recipe: seafood Paella in cast iron skillet. photographed by charneice mckenzie. — Check out this recipe while I work on editing my recipe for this picture.

5. Aoli

Aoli is a dip common around the Mediterranean coasts of Spain. I was chowing down on it in Mallorca when the British group I linked up with informed me that it’s basically just jazzed up mayonnaise. Dip your French fries in it. Eat with French bread & olives before your meal. Dine alfresco and imagine you’re overlooking the Med. Make sure you have a carafe of sangria.

Easy Travel-Inspired Recipes spanish aoli — Photo Credit: Taste.com
Tried and True Recipe: Epicurious
Seven recommended variations: Betty Crocker

6. Ramen

Ramen is a Japanese soup made from Chinese noodles, that has sustained a generation of latch-key kids and college students. Now it’s a chic trend that allows foodies to be snobs about the most unpretentious food.

Easy Travel-Inspired recipes two bowls of ramen photographed and styled by Charneice McKenzie. — Ramen is so versatile. Get some ideas on how to spruce up your basic pack of noodles.

7. Spanish Tortilla (Spanish Omelet)

A French traveler in my hostel in Quito introduced me to this filling Spanish dish. With Eggs and Potatoes as its main ingredients, it’s cheap, tasty, and keeps your belly full all day. It makes a great breakfast or lunch. Plus, I think thises are easier to make than American omelets.

Breakfast Recipes: wedge slices of spanish omelet spanish tortilla — Photo credit & recipe by: Give me some oven

8. Pasteis De Nata

I visited Portugal when I was three weeks out from my first bikini fitness competition. Needless to say, there were several cheat moments with these pastries. Did you know Massachusettes is the closest state to Portugal? Every year Provincetown at the tip of Cape Cod, hosts a Portuguese Festival and a Blessing of the Fleet ceremony. All the ships, many from Portugal, line up in a parade fashion to get blessed for a prosperous fishing season. It’s a huge celebration of the town’s Portuguese heritage and these little lovelies are right in the center of them all.

Portugese pastries on a platter — Get the Recipe Here

9. Crêpes

Voulez-vous get on my plate sil–vous-plait? Savory or sweet, I love them both for a meal or treat! Lol, I amuse myself. I like my crepes savory with chicken and basil pesto. They also remind me of that funny scene in Talladega Nights. That would be a good movie to watch while eating these.

10. Quiche Lorraine

I spent a glorious spring weekend staying in a renovated, gorgeous World War I hospital turned into a refined hotel in Vittel, France. The breakfast spread there every day was everything you’d expect of this region of France.

The Lorraine region of France has changed its name and borders more than once since I visited Vital a few years ago. Alsace, Lorraine, and now “Grand Est” is a strategically valuable defense region to both Germany and France and culturally rich. It is the birthplace to not only the quiche, but also macarons, Mirabelle plums, and madeleines.

A very french Inspired travel Recipe. French quiche in a pan with a kitchen towl and spatula. — Delish

11. Coq Au Vin

Quarantined or not, this French classic is my favorite French country recipe (super hint, save time and order the jar from Williams Sonoma’s website ). Just south of Grand Est (the Former Champagne Ardenne, Lorraine, and Alsace) is Bourgogne (or Burgundy in English). The Kingdom of Burgundy was settled by Germanic people. The architecture is very apparently German. It’s the deep red wine from the region that makes this chicken dish memorable.

Travel-Inspired French Recipes coq au vin in a williams sonoma cast iron pot by Staub. — grab the recipe here

12. Ballymaloe Irish Stew

This authentic Irish comfort food is worth the wait while cooking for hours. I can’t really tell the parsnips from the potatoes but they’re both there.

Travel-Inspired Recipes a pot of ballymaloe irish beef stew with parsnips, carrots, and potatoes photographed by charneice mckenzie — Ballymlaloe

13. Spanakopita (Greek Spinach Pie)

This is street food found at stands all over Europe. It’s perfect for lunch or a snack on the go. In the U.S., I love it for brunch! Belle tip: I love using puff pastry over phyllo dough.

Easy Travel-Inspired Recipes spanakopita, greek spinich pie — SPANAKOPITA RECIPE & HISTORY – Traditional Greek spinach pie

14. Jollof

Every West African country has its own variation on this classic. Since all the Jollof festivals from DC to Oakland are likely going to be canceled this year, you’ll have to make your own.

a hearty bowls of Jollof photographed by sweet babycakes — Jollof Rice Recipe (Authentic and Delicious)

15. Carpaccio

I am a carpaccio coinsurer. If it is on the menu, I’m ordering it. Unfortunately, the only way I can get it in America is usually to prepare it myself. Carpaccio is an Italian hors d’oeuvre consisting of thin slices of raw beef.

In 1950, Giuseppe Cipriani from Harry’s Bar in Venice created the dish inspired by the Contessa Amalia Nani Mocenigo, a steady customer whose doctor had forbidden her to eat cooked meat. It was named after the renowned Venetian painter Vittorio Carpaccio, known for his reds and white art.

You can’t get an easier travel-inspired recipe than this. It requires no cooking! Thinly shaved beef is easy to find in the meat section of the grocery or have your butcher slice it for you. I like drizzling mine with balsamic glaze.

Easy Travel-Inspired Recipes shaved beef carpaccio — Learn more about carpaccio here.

16. Jerk Chicken

This recipe is on repeat year-round, but summertime is my favorite time to grilled jerk chicken. This recipe is a fusion of native Arawak meat preservation techniques using local spices (pimento, that the Brits later renamed “allspice”) and native West African meat curing techniques utilizing roasting. IT tastes like the warm sun kissing your bare shoulders and a beachy breeze.

Easy Travel-Inspired Recipes Jamacian jerk chicken — Jamaican Jerk Chicken Recipe

17. Middle Eastern Dips

I’m floored by the way this region makes veggies taste! From Jerusalem to Kurdistan, these dips have a strong presence across most ethnic groups in Southwest Asia. Without a stove involved, these dips are definitely easy travel-inspired recipes. Make a meal out of them all by serving with yeast-free breads and vegetables.

Easy Travel-Inspired Recipes Middle eatsern beat dip, carrot humus, labneh on a platter with different breads photographed by charneice mckenzie — Labneh: Middle Eastern Yogurt Spread
Beat dip
Carrot humus
Jamaican Jerk Chicken Recipe

18. Plantains

From Africa to the Caribbean, there’s a lot you can do with plantains. The link provides 10 easy travel-inspired recipes featuring plantains!

Easy Travel-Inspired Recipes carribean plantains. 10 plantain recipes. — TEN PLANTAIN RECIPES YOU SHOULD TRY THIS YEAR

19. Dumplings

Crispy fried pork dumplings are the hero of the Lunar New Year. Although I lived in and am more familiar with the spicy cuisine of southern China, these little purses of meat originate from northern China. They symbolize prosperity for the new year but great to eat all year round. They’re easy & fun to make, especially in a group setting.

Easy Travel-Inspired Recipes Chinese new year dumplings. Pork dumplings. Lunar new year celebration photographed by charneice mckenzie — check this out.

20. Crème Brûlée

This is my absolute favorite dessert in the world. If it’s on the menu, it’s on my plate then in my belly! When I eat crème brûlée, I’m instantly on a Parisian sidewalk café with my cappuccino & sunglasses, half people watching, half engaged in my reading material.

two ramikin bowls of tastey crème brûlée with rapsberries photographed by the brown eyed baker. — brown eyed baker

I hope you’re able to enjoy these easy travel-inspired recipes as much as I’m going to during this momentary travel pause! Which ones pique your interests most? Which travel-inspired recipes will be on your menu for the next couple of weeks? Lemme know in the comments!

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March 31, 2020

Introduction to Bikini Fitness

Two fit friends shown in athletic gear from the back

My main motivation for documenting these workout examples are self-serving. It’s to save myself time. Ever so often I’ll have a buddy or family member ask my fitness & nutrition advice. I’ll end up taking the time to write out a plan and then, they end up not doing a thing I recommend. It’s a bit time exhausting to keep down this cycle. So, I figure, why not write it once, direct folx to the link, then see where their commitment, consistency and motivation take them.

I’ve totally been on the other end of this scenario. While preparing for my first bodybuilding competition back in 2013, I reached out to a fellow Air Force officer who had won multiple international titles in bikini bodybuilding championships. I requested her direction and then essentially wasted her time through my lack of commitment to my own goal.

During a daily check-in, I remember her saying, “That wasn’t on the list I gave you so why are you eating it? You know what, you’re just not doing what I’m told you so I can’t help you.”

At the time, my feelings were hurt that she would give up on me. Now, I understand her need to protect her time. She likely went through this all the time. I can imagine that once people recognized her expertise, she’d have a lot of people asking for her time then letting her down. With her experience and credentials, she would have been justified in charging a hefty fee. But she gave me the details for free.

I completely understand and appreciate both perspectives. I get the need for trainers and coaches to protect their time and focus on those who are serious and committed to reaching their goals. And I know that commitment and consistency are habits that take time and experience to build and develop.

So this post kind of meets in the middle. I can share my experience without it being taxing and beginners can take and utilize the information as they wish until they’re ready to dig deep and make a commitment. The links below serve as a sort of curriculum to guide your way. I believe it can guide you in reaching your goals, regardless if you end up on a stage or not. Happy lifting!

Fitness Self-Assessment

Targeted Muscle Group Training Workout

Bikini fitness Full Body Circuit Training Workout

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March 31, 2020

Pre-Workout Plan Self- Assessment

Before you jump into the gym, take a moment to evaluate where you’re headed on this journey. There’s a lot that goes into embarking on a new work out plan. It’s physical, nutritional, emotional, mental, and even spiritual. It’s important to set the road map before going through all of the changes and sacrifices you’ll make. I cannot stress enough how invaluable working with a personal trainer will be in helping you meet your fitness goals. I recommend investing in a trainer at least for a few weeks to learn proper form and technique. It’s better to learn good habits from the start rather than need to break bad habits and correct poor form later.

But if you’re not ready to invest or commit to a trainer just yet, here is how you can have an initial consultation with yourself. I’ve broken the consultation down into three parts, Looking within, measurements, then assessing your gym capabilities.

LOOKING WITHIN

Do you have medical conditions or injuries? Has a doctor cleared you for workouts? The workout approach is different with people who have heart disease, high blood pressure, diabetes, muscle or joint injuries. Do you have medications that may interfere with performance? It’s important to recognize and acknowledge the differences as to not create more problems. You’ll need a trainer who is specialized in addressing these issues.

What’s the endpoint? Are you starting down this fitness journey to achieve a certain look for an event (yacht week, carnival, upcoming wedding)? Is it to compete in a competition? To lose a specific amount of weight? Is it to be able to perform a certain action? How will you know you have accomplished your goal? Having a specific, measurable goal in mind will impact how you approach your goal.

Start with “Why”. What is your motivation for going on this journey? Why do you want to workout? What’s the benefit? What do you get out of it? Being able to articulate your “why” for the long haul and short-run will be your driving force to make it happen each day. So, write it down. Keep a list. Cut out pictures, save it to Pinterest. But understand why you want to do this and have the answer accessible for the times you start to forget why.

Sleeping Habits – Sleep is the body’s natural recovery mechanism. Poor sleeping habits affect everything! Sleeping abnormalities can usually be directly linked to stress and improper diet. All of that can reduce recovery effectiveness, lower growth hormone release, and can cause mental fatigue and inability to concentrate. Be conscious of how much quality sleep you’re getting every day. Keep a record of it.

Water Intake Habits – Not drinking enough water leaves the client susceptible to dehydration during exercise. Also, prolonged low water intake can lead to survival water retention in the body (which makes you look bloated).

Eating Habits – Folx often underestimate the number of sugary sweets they consume throughout the day. That handful of jellybeans from the secretaries jar starts adding up when you par it to the extra-large soda every morning and the sugary coffee drink. Make sure you are documenting everything + the portions you eat. I used to keep a food journal but I find snapping a picture with my phone of everything I consume helps keep accurate track of portions.

Occupation – Being conscious of the type of activity level you perform daily will affect caloric intake, meal timing, exercise schedule, and possible lifestyle change recommendations. Occupational stress may also be a consideration. A construction worker, who is always on her feet lifting heavy equipment will have different food fuel needs than I programmer who sits in front of a computer screen all day.

Anthropometric Measurements

Determine your body type. Researcher and psychologist William Sheldon, continuing the research of Plato and Nietzsche, introduced the concept of somatotypes body types in the 1940s. Body types can be categorized in three ways Ectomorph, Mesomorph, and Endomorph.

Ectomorph: Small frame, lean and long, with difficulty gaining weight and building muscle no matter how hard they try.
Mesomorph: Medium frame, develop muscles easily, with a high metabolism and responsive muscle cells
Endomorph: Big frame, high body fat, low muscle density, often pear-shaped, easier time gaining weight than other body types.

Take this quiz if you are still unsure. It’s completely common to fall between two body types. Since body types are based on your bone structure and natural propensity to build muscular or store fat, there’s nothing you can do to change your body type. You can, however, tweak your eating and fitness habits to work with your body type instead of against it.

Height, Weight & Body composition (skin-fold caliper)

These are just a data point to help you track tangible progress. Document them.

Circumference measurements – Measure the smallest point of waist, hips, bicep, thighs (and for the gentlemen, measure neck, chest, forearms as well). Make sure you pick the exact same spot on your body to measure, being an inch away from the spot you measured will affect the readings. I have a birthmark on my bicep, it’s my marker on where to measure. I measure my waist at the top of my hip bone. These measurements are just data points to track progress later.

two fit friends shown from their backside

GYM FAMILIARITY

Can you name the weight machines by name? If I were to say go to the smith machine or cable row, would you know where to go? Are you familiar with muscle groups? You know where your lats, delts? You’ll need to do a walk through the gym or some on-line googling to learn the names of machines and what muscle groups they work.

How heavy do you need to lift? Choosing the correct weights affects your ability to maintain proper form, and significantly decreases your risk of injury.

You’ll start off performing each of the exercises on the bikini weight training workout example. Choose a weight that allows you to do the first 10 reps with moderate difficulty. Your heart rate has picked up. You’re breathing a little harder, but you don’t struggle or need a break to complete the set. By the end of the tenth rep, you should find it somewhat difficult to lift but not so difficult as to strain, hold your breath, or shake excessively. If you do, drop down a little. If completing the lift was a piece a cake, increase the weight a little.
Rest for 1 minute between sets and repeat. Evaluate the strain it takes in completing your second set. Rest for one minute.
By the tenth rep of the third set, you should struggle to complete the rep but able to do so without grunting or breaking form. This is the exact level of intensity you want to sustain.
Be sure to take notes and record how heavy you need to lift for each exercise. This will be your starting point.
When you start consistently working out, you will gradually get stronger. Once you notice the last lift takes little effort, it’s time to increase the weight. You’ve got to continually challenge your body by increasing your weights.

Alright, you’ve completed the initial self-assessment. You’re well on your way on this exciting fitness journey. Check out the bikini circuit workout to get started.

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March 31, 2020

Bikini Fitness Workout Plan: Target Muscle Group Training

gray fitness gear sports bar, athletic shoes, ear buds, measuring tape and note book are set out awaiting usage.

Target Muscle Group Training

To know what path to take, you have to know where you’re headed. If your goal is to compete in a bikini bodybuilding competition or just look like a bikini competitor, this bikini fitness workout plan is tailored just for you.

The look judges go for on the bikini competition stage is a firm, lean, but feminine (read: hourglass) appearance without the bulk. You want to see nice, round caps on the shoulders, a small, toned waist, a round, lifted, muscular tush, and strong, sculpted legs.

This bikini fitness workout plan is one way of accomplishing this target look. In this style of workout, muscle groups are split by the day. Start each exercise with a warm-up set. The warm-up should be lower weight, higher repetitions (16reps). Then do three sets of 12. Once you reach Day Three start over at Day One and repeat for a second time during the week. On the seventh day, do an active rest day. Do yoga, stretching, a long, relaxed run or nature hike. Leave the weights alone but do something active!

You’ll do this routine for 1-2 months (adding heavier weights) before switching to another in order to avoid plateauing. Depending on your body type, shape, and fat-loss needs, you’ll do and additional high-intensity cardio workout 3 times a week for 30 minutes or so (lower intensity cardio for an hour). Abs are worked every day. I like making abs my cool down.

This example workout takes for granted that you know your way around a gym and familiar with equipment and terminology. If not, start here. Also, it assumes that you have done an assessment to see how much weight you can handle. If not, check here.

Day 1: Back & Shoulders (and a little chest)

Warm-up with Pull-ups

Wide grip lateral pulldown machine
Incline dumbbell press
Dumbbell flies on a flat bench
Bent-over dumbbell rows
Deadlifts
Rear delt flies
Military press
Lateral raise (to the front & side)

Charneice in bikini competitor mode at the gym wearing a bedazzled pink bikini posing to highlight her glutes and hamstrings. — Muscular glutes need strong hamstrings to rest atop.

Day 2: Legs & Glutes

Romanian Deadlift
Barbell Squats
Barbell Hip Thrust
Incline Leg press machine (Active rest: Calf presses)
Lying leg curls on a machine
Hamstring Extension
Barbell Lunge with back leg elevated
Steps with weights

Day 3: Bis & Tris

Alternate dumbbell curls
Seated barbell or EZ bar curls on the preacher bench (Active rest: Weighted dips)
Alternating dumbbell tricep kickback (Active Rest: Push-ups )
Overhead Tricep Extensions (Active rest: Push-ups)
Bent-over Barbell row

10-minute Abs

Complete each workout with a quick ab session. Set your stopwatch and go after each exercise for a minute each.

Traditional crunch
Toe touch crunch
Bicycle crunch
Flutter Kicks (weighted)
Leg lifts (weighted)
Russian Twist (with medicine ball)
Supermans (hold for 10)
Planks (10 sec, each side +center)
Reaching oblique crunch
Pike (hold for 10 sec each)

Alternative Abs Workout

If you get tired of doing the same thing, try this ab workout instead. Complete 10 repetitions of each exercise. Repeat the routine three times.

Captain’s chair
Dumbbell side bend
Pilates toe tap
Knee tuck crunch (accordion crunch)
Leg lifts + legs open
Windshield wipers
Crunch with leg lift
oblique side crunch
Side planks
Knees-to-elbows

There you have it. This is the workout plan that worked for me during my first figure competition. I suggest consistently utilizing this workout and evaluating your progress after two months to see what needs to be tweaked.

Once it’s time to change the workout, check this workout for Phase II of training.

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March 31, 2020

Rock the Stage with this Bikini Fitness Circuit Training

Full body view of curly haired fitness model does push ups in athletic shorts and sports bra

My gym when I lived in Southern California, was a bodybuilding factory. It pumped out bodybuilding champions on the regular. All the competitors at Elite Fitness used This full-body, bikini fitness circuit training to propel us to competition success. With just a little consistency and dedication, you’ll be ready to rock the stage (or beach) too.

Before getting started, make sure you check out my introduction to bikini fitness training. This bikini fitness circuit training routine is Phase II of training. Utilize this plan after completing Phase I consistently (consistency is key) for about a month or two.

To get started, complete the self-evaluation to determine how heavy you need to lift. Even if you did a self-eval before, complete a new one. Once you know how heavy you should lift, compete every task listed. Then repeat the circuit three times per training session. You’ll circuit train three times a week. Complete the entire circuit before you take a short (60 -90 sec) rest. You’ll start with 12 reps. Each week, increase the amount of weight and decrease the number of reps by two. Do HIT cardio on the off days. Lastly, make sure to push yourself not to rest in between sets. Be sure to stay hydrated. It should take about 30 minutes if you put in work & stay focused. This routine works really well with partners to keep the motivation and energy high.

Bikini Fitness Circuit Training

Abs: Incline Medicine Ball Sit-ups

Glutes: Smith machine donkey kicks

Legs & Glutes: Monkey Lunge

Back (pull): Wide grip lateral pulldown machine

Back (pull): Seated low cable row machine

Shoulders (press): barbell military press

Legs: Leg press + calf press

Obliques: Cable Oblique Crunch

Substitutions for Bikini Fitness Circuit Training

Legs & Glutes: Kettlebell Swings

Shoulders (press): Shoulder press machine

Obliques: Back extension + oblique extension machine with weights

Legs: Leg press + Standing weighted calf lift

This bikini fitness circuit training targets all key muscle groups for bikini athletes every day. Remember, the key is to stay focused. You cannot know what works or doesn’t work and make tweaks accordingly if you add too many variables (i.e. being inconsistent with weights, workouts, or diets).

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