The world's healthiest foods

My stepmom is a great cook and she has more cookbooks and recipes, some in her head, than anyone I know. She recently busted out this giant, text book looking piece titled "the world's healthiest foods" and do not criticize my lack of capital letters on that one, it really is that way on the cover. It is an 880 pager with everything from fruits and vegetables to herbs and spices. It of course has recipes for all these wonderful foods.

There is a 'total nutrient-richness chart' that I found helpful when trying to plan my grocery list. The way they calculate the nutrient-richness is by dividing the maximum nutrient value by the total calorie value. For example broccoli has 123mg vitamin C and is 44 calories in a cooked cup. This gives you 2.8mg of vitamin C for every calorie of broccoli you eat. Don't worry, they do all this math for you in the book.

Here are the charted foods from highest value to lowest. I am curious about those foods that did not make the list, I wonder if I should not be eating them. Anything with the symbol * after the word, will later be explained in more detail.

Vegetables:  #1 is Spinach, Swiss Chard*, Crimini Mushrooms*, Asparagus, Broccoli, Romaine Lettuce, Collard Greens, Kale/Mustard Greens, Tomatoes, Brussels Sprouts, Green Beans, Cabbage, Carrots, Winter Squash, Beets, Eggplant, Garlic, Onions/Leeks, Sweet Potatoes, Avocados, Corn, Sea Vegetables*, Shiitake Mushrooms, and Olives.

Fruits: #1 my favorite Strawberries, Raspberries, Cataloupe, Pineapple, Kiwi, Oranges, Papaya, Watermelon, Apricots, Grapefruit, Grapes/Raisins, Blueberries, Bananas, Plum/Prunes, Lemons & Limes, Apples, Figs, and Pears.

Fish & Shellfish: #1 is Tuna, Shrimp, Salmon, Cod, Sardines, and Scallops

Nuts & Seeds: #1 is the baseball favorite of Sunflower seeds, Flaxseeds, Sesame seeds, Pumpkin seeds, Walnuts, Almonds, Peanuts, and Cashews

Poultry & Lean meats: #1 is Calf's Liver (not sure I'm thrilled with this one), Grass-Fed Beef, Venison, Lamb, Chicken, and Turkey

Beans & Legumes: #1 is Lentils, Soybeans, Kidney beans/Pinto beans, Lima beans, Black beans/Navy beans, Garbanzo beans, Tofu, and Dried peas

Dairy & Eggs: #1 is the good ol' Egg, Low-fat Milk, Yogurt, Low-fat Cheese, Goats Milk

Grains: #1 is Oats (I recommend some ol' fashioned homemade oatmeal with cinnamon which you will see below), Rye, Quinoa*, Brown Rice, Whole Wheat, and Buckwheat

Herbs & Spices: #1 is Parsley, Mustard seeds, Basil, Turmeric*, Cinnamon, Cayenne/Red chili peppers Black pepper, Ginger, Dill, Cilantro, and Rosemary

*Swiss Chard (pictured): It is a tall, leafy vegetable with a thick crunchy stem. It comes in a few varieties and has a bitter taste. The healthiest way to cook it is a 'quick boil' for 3 minutes.

*Crimini Mushrooms: They look similar to the typical Button Mushrooms you find in the store, but have a darker coffee color and deeper 'mushroomy' flavor.

*Sea Vegetables: This is a fancy way to say Sea Weed and there are a few varieties. Some sea weed is not edible, but you know the kind they make sushi with, well you can find this at Trader Joes in packs.

*Quinoa (pictured): This is not technically a cereal grain although it may look like one. It is a seed of an herbaceous plant, which is just a plant that dies down at the end of the growing season.

*Turmeric: It is a spice native to Indonesia and southern India. It is peppery, warm and bittersweet with a mild fragrance reminiscent of ginger. It is known as an ingredient used to make curry powder.

Obviously, everything on this list should be eaten in moderation and excerise is key to a healthy lifestyle. If you have any questions as to recipes or facts about the above list, please do not hesitate to ask. The book does reccommend the best ways to select, store, prepare and cook the foods mentioned. You can find me on facebook, twitter or gmail at kiley11anne@gmail.com.

Have a super September and a healthy life!!
Thanks for reading!

BROTHER

I have a little brother who is not so little anymore.

Some of you may know the amazing Chans Larsen Hall. Well, if you don't, he turned 18 this month and I cannot believe it. I remember the day my mom yelled for me to "grab the baby bag" and when I asked "why?" she simply informed me we were going to see my new baby brother. I was so excited and so completely annoyed when night fell without his arrival. Yep, he decided to take his sweet time and I was forced to spend the night at grandma's house with promises that I would be promptly informed when he showed up. I saw him for breakfast!

I remember the day the tables turned. It was in my senior year of high school when he clocked me one for the first time. I instantly came to the realization that I couldn't bully him like I had in the past. He suddenly could now hold his own, even though he did immediately run in fear and lock himself in the bathroom. I love him regardless and I'm sure I had it coming, as I had mastered the "I'm just looking at him" teasing method a long time prior.

He is far from a baby anymore. He can now pass as a legal adult and he definitely looks the part. He is turning out to be smarter and more athletic than I ever was. He is proving himself in football, basketball and golf. The kid has got brains too. He could actually be done with a year of college credits come his high school graduation in 2012. I'm a proud sister if you couldn't tell.

He is working hard in the Texas heat as I write this. I got an update from my proud father that his one an only boy scored a touch down in practice this afternoon. Dad is out in Texas to catch his "friday night lights" game this week and I wish so badly that I was there to join in the cheer-fest. No worries though, I will be there come October! And yet again I will take such pleasure in my attempts to embarrass him.

I cannot wait to see the man he will become!
Love you Chansy pants! xoxo
Praying for Panther health and victory!

It's been a while... catch up!

So... I am not that good of a blogger! Need I say more since my last blog was... uhh who knows how long ago. When I started this blog I had a bit of free time while playing the sport I love overseas and that 'newbie' excitement. That quickly went down hill towards the end of my stay in the Netherlands. My family came to visit and our team made it to the finals.

I will attempt to sum up the end of my adventure in the land of clogs and windmills. The big news: we made it to the finals, which consists of a best of 5 series of matches (think baseball series). We went down 2-0 and then my Dad and Stepmom showed up in town to boost our luck. We won the next 2 matches only to lose the last in a heart breaker at home (pictured is our last drink as a team). It was a great run though and I would do it all over again if I had the choice, of course winning this time would be a better end to the tale.

With the season over, I took some time to travel to see my ol' buddy ol' pal and sister in burnt orange blood, who was playing in my favorite country, Italy! I got to spend a few days with the amazing Paaaoooo! I took in all the sights and sounds and of course tastes of Italy that I love so dearly. This means I walked the back alleys for hours and stuffed my face with more pizza, pasta and gelato then should ever really be eaten in a 4 day period. I got to take a day trip to the charming city of Verona (pictured where I scored big on a gift for some special people, but I can't reveal that here, at least not yet. Believe it or not 3 months later and they haven't received it yet, but for good reason (stay tuned if you wish). The city of Romeo and Juliet was wonderful and I hate to sound cliche, but you know it really does have quite the impact on a young girl's heart. Lastly, I was able to see my lovely Lauren play in a match and enjoy a delicious Italian meal with wine to compliment before heading back to the great NL.

When back in my little town of Oldenzaal that I had called home for 9+ months, I began my major task of packing. This particular event is one that I have come to master after two years of moving my life overseas. I get the age old question from every new player seeking the career of sports overseas: "How do I pack for 7+ months?" All I can say is that you learn as you go. My first year I didn't bring enough and then on my Christmas break trip to home I brought way too much back to Switzerland. This created a serious issue when packing to come home last summer. This year I was a master and packed as needed as well as allotting space for gifts and personal purchases on my travels back home at the end of the year. This meant I didn't have to leave anything behind in the Netherlands unlike my year before.

I flew home May 15th to Dallas, Texas to visit my Mom, Brother and the gang. The weather was warm and it was so great to have some authentic Tex-Mex! It is just not the same in Europe. Then came the daunting task of unpacking the last 9+ months of my life. Just to repack a short week later for my usual summer travels to home sweet home California.

I arrived in California May 21st and after a couple days of relaxation paired with reconnecting (my brother and spoiled puppy pictured), I started the adventure of job searching. Most of which consisted of browsing craigslist and emailing resumes. It was simple enough and let me tell you, not everything on that site is even remotely legit. I received a few strange responses and phone calls. For example, the part-time nanny advertisement that turned out to be "for a perfectly healthy grown adult who just desired to be treated like a baby" I'm sorry? What? Then there was the massage therapist position which included all training paid for by the company. When I got a call back the guy kept inquiring if "people in my life, such as friends, family or roommates, would have an issue with this line of work" What does that mean? Something illegal is what I assumed after I asked him for the full business name to look it up and he hung up on me.

For those of you that do not know, I did find a job. Yippee!! It all happened rather quickly and everyone around me told me that was virtually impossible in today's economic situation. I just said my thanks to God. Let me start at the beginning: I sent out an email to an Ad on craigslist for a part-time assistant position. I received a phone call that same day to set up an interview for the following day. An hour after the interview I got the call to come in at the beginning of the following week. Whirl-wind, story of my life! Then to top it all off a month later they asked me to come on full-time.

Needless to say I am enjoying it at Next Level Fitness in Southern California and if you are interested in any personal training sessions please let me know. I won't be the one training you, but I know some people who are masters at butt kicking.

Who knows where life will lead me next? Lord knows I look forward to it! (Well except for the running of this hill pictured) Thanks for reading <3

Carnival!!!

Halloween multiplied by some random large number equals Carnival.

First, we had a game Saturday night and won 3-0 which I think some were worried might not go so smoothly due to the excitement of Carnival weekend hovering around the city. Needless to say the team was focused and looking forward to winning so we could partake in the festivities. Nine of us from the team dressed up as 80’s fitness instructors with head microphones and all. We went out in the center and enjoyed the crowded bars of entertaining costumes.

I had seen Carnival last year in Bern, Switzerland so I was not surprised by the costumes this year, but Oldenzaal’s Sunday parade puts it over the top. It is quite the event with large floats and tons of people all dancing while singing. Whether you are in the parade or watching from the sidewalks, people are having a grand ol’ time. The sun was shining which is a rare and valued event here.  

It is an event that I feel should have a spot on everyone’s bucket list; see a Carnival event in Europe!                                             

Friends are priceless!!

I am fortunate enough to have found some amazing friends. They are living examples of what a true friend is or should be and I am so grateful for them. I thank God for bringing them into my life and some of them at a very young age.

In my opinion, becoming a friend can take some time but not always as much as you may think. Most of what makes someone a great friend is what is in their heart. Do they tell you the truth no matter what, even if they know it may not be what you want to hear? Are they there for you when times are bad and you need to talk as well as when it is not so bad, but still feel the need to babble? Do they have your best interests in mind? To me these and other indescribable qualities make up my true friends.

I have a few people I would call, sometimes repeatedly in explanation of them, best friends. I know that any time of day or night I could call them to talk about nonsense or even to come pick me up. I know this because I have done it in the past as well as returning the favor for them. These friends are there when I have a desire to vent and when I need advice, no matter the subject. The best part about them is they always tell me their honest opinion whether they think I will like it or not. If I do disagree it has no affect on our friendship whatsoever and I appreciate that type of frankness. They have helped me to know myself better and are sometimes like my own little personal team of shrinks. I can bounce ideas off of them and they tell me when I am overreacting or valid in my feelings or dreams.

We have had our good times too, which usually involve abdominal workouts (aka. laughing). From sports, school, road trips, karaoke, smores, home-made videos, puffy cheek songs, red-light district walks, puppy play dates, pazookies, and hugs, tons of hugs; we have shared some everlasting memories. We could be on opposite sides of the world simply Skype chatting and cracking up. We could be in the same room and it is just the equivalent. Going away to college in Texas and then to Europe playing volleyball, I have had to rely on the use of technology to keep my friendships growing. I thank my friends sincerely for putting forth the effort to keep in touch, you are priceless to me.

I can only aspire to be the type of loving person that my friends are to me. I wish upon you all, as many great friends as you can find in this lifetime!

Enjoy and thanks for reading <3

“We are going to score more points then he can take away!!!”

This last Saturday, 26^th, we played the current number one team at their house. We were behind them in the standings by two points and if you win the match in 3 or 4 sets you get 3 points, but if you go 5 sets, the winner gets 2 points and the loser 1 point. Needless to say, we needed to win in 4 or less to take over the number one spot.

It marked the first time we would take a large tour bus to the game with a little over 25 of our fans and supporters on board as well. It was a smooth ride to the game, getting to Sliedrecht in about two hours. For those of you who know me it may not be a surprise, but I slept most of the trip, shown in a picture on our website: http://www.polluxonline.nl/index.php/categorie/fotoalbum/C14 . Once we got to the gym we relaxed a little, had coffee or tea, then went on a short walk before heading to the locker room to dress and prepare.

From the warm up I could tell it was going to be a great and thrilling game. It was the biggest crowd I have played in front of since taking my play to Europe and the best part, both sides had drums. Yes, our team has the best drummers around! It is a few girls from the younger volleyball program and they are dedicated, showing up at every game. I love it! Anyway, that atmosphere is like drugs to me and the two sides of the gym were already competing in the noise level game before the volleyball game even started.

We won 3-0 with some close scores of 25-18, 25-23, 25-23. Meaning, Heutink-Pollux is number ONE! We hope to stay there with only one more match in league play before the playoffs begin.

Here is a link to watch the last point of the match, please excuse my running man type style of excitement. It was a very exhilarating and close game.

http://www.youtube.com/watch?v=lF3AZOkc-gA

Next weekend, we play at home against Taurus who is currently ranked 4^th. It is also the famous Carnival weekend here in Oldenzaal and I am fully prepared with my costume of an 80’s fitness instructor, pictures to follow. 

Tattoos?!?

Personally, I have never been on one side of the spectrum or the other, which I have realized lately, is my position on a lot of subjects. I’m not sure if this sort of stance is a good or bad thing, but somewhere in the middle is where I lie, in the “grey area” as someone once called it.

I am not a huge fan of the ‘tattoos all over the body’ look, but one or two are not such an awful sight when strategically placed. The largest validation factor for me is the meaning of the tattoo because let’s be honest they are pretty permanent. I believe something you are getting basically branded on your body should have some serious significance or story tied to it and hopefully one that, as a constant reminder, will bring a smile or positive impact towards you.

The reason I bring up the subject is I might be getting one in the near future. I made a little pact with myself and current teammates that if we were to win it all this year that I would honor such an accomplishment with an itsy bitsy teeny tiny tattoo. Now in my defense to those of you I know that are not thrilled with the idea, I have given it serious thought and it would be representative of more then just winning, this year has been a great one in my life for various reasons.

If we were to win, it would no doubt be the ‘cherry on top’ of my volleyball career from age 12 to 24. It would remind me of the first day of varsity high school volleyball my sophomore year, when I came home crying telling my parents I would never play again. Then agreeing to stick out the week and decide later if I felt the same way, best choice I ever made in high school. It would remind me of my dreams of college volleyball almost slipping away as I went down on the soccer field my senior year. Next, how my prayers were answered with a whirl wind summer following graduation and being given the opportunity of a lifetime to wear Texas across my back. It would symbolize the crazy ups and downs that brought me to this amazing moment in my life. It would be my first ‘national championship,’ which I could not be more grateful for.

My thoughts so far are a single tulip on my foot (hence the choice of pictures). In the end, I pray daily we will win it all, but it does not make me any less nervous about that needle of color. I’ve never really been one for needles.

The value of being a college athlete is high, but will it get you a job after college?

As a recent college athlete graduate, I have had this question constantly creeping up on me as I think about my future. At the moment, I am still enjoying my athleticism playing the sport I love overseas. In this long 7-9 month season, I find myself missing America and wondering if life is somewhat passing me by back home. My friends are starting careers and getting engaged or married. They are saving for or buying houses and dogs. These things are all on my ‘for the future’ list and recent talks about which job path I would choose has stirred some fears up. Will I be able to get a job I actually want?

I know first hand the value of athletics. I started with soccer at age 6 and have not stopped my participation in some kind of sport for longer than 3 months at any given time. In junior high I tried it all, soccer, volleyball, basketball, softball, track & field and one week of parent encouraged tennis lessons. In high school I narrowed it down to 3, volleyball, soccer and track & field. At around 15 years old I decided that volleyball was the biggest of the three passions and I wanted to try to play it in college. The summer after my senior year, I signed with the University of Texas to pursue that dream and by my senior season in burnt-orange we had made it to the NCAA Final Four. 

Sports helped me in so many ways throughout my life. I made friends and had an outlet for all that energy, as my parents would put it. I learned to communicate with coaches, parents and teammates whether I was fond of them or not. I realized what responsibility and hard work requires of an individual as well as how upsetting it can be when people do not value those commitments. I found that I could reach my physical and mental limits, as well as push past them if I wanted. I acquired problem solving skills and how to deal with conflict or criticism. I believe all these things to be useful in every day life and especially in the working world, but I am still concerned that it will not make up for a lack of actual work experience on my resume.

I have plenty of experience coaching camps and teams in volleyball, but what if that is not what I would like to do full time for the rest of my life. I enjoy coaching and watching my sport grow with new generations, but it would be something I would do part time by choice. Lastly, what if I have aspirations to work in a field that is no where near my degree major; is that reaching for Pluto? Would I have to go back to college?

Mijn eerste blog... vanuit NL

About me... my name is Kiley Anne, sort of obvious I guess. I am 24 years old, as of 3 days ago and living in the Netherlands (hence the title of this). I was born in Newport Beach, CA, USA where I lived for 17 years. I then took my journey to Austin, TX riding the 'volleyball' flying carpet that has carried me to the highest peaks and back again. I spent the next 4 years in Austin having just about the grandest college experience a girl could ask for. After college I followed my volleyball career into Europe and called Switzerland home for 7 months. I went home for the summer spending most of my time in California and a bit in Texas, before again chasing my dreams back to Europe. For the last 6 months I have been in Oldenzaal, NL and loving life. I'm attempting to learn Dutch, which is not so easy, as well as seeing the sights, Berlin was beautiful!

I am starting this blog in an attempt to explore my writing skills, so all suggestions or corrections are welcome. I was having one of my many conversations with a current roommate about career options and realized I have always enjoyed writing. My major in college, health promotion and fitness, really has nothing to do with writing, but my minor was communications so hopefully this blog will not be awful. I ask that you bare with me.

Lastly, I would love input on creative topics and I'm an open book if you know the right questions to ask... so ask away :) Thanks for reading!