El Niňo has done it's best this year to put the dampers on Central Texans outdoor workouts. Realistically, how many people want to boot camp or run when it's 40 degrees and rainy outside? The last two weeks we've seen over two and a half inches of rainfall in Downtown Austin. This is great news for the aquifers and lakes but bad news for those that love to spend time outdoors The more rain that falls and the colder the temperatures, the more people are going to go inside to workout or go the couch and dial up a movie instead. More rain is forecast for all of next week.

Bee Cave Bob the Armadillo, distant relative of the more familiar Punxsutawney Phil, recently made his debut as winter prognosticator for Texas. One armadillo expert speculated Bob's short walk from the burrow meant four more weeks of the same weather for Central Texas. We'll get to know our treadmill very well or be able to catch up on all of the Oscar contenders unless we plan for some flexibility in our routines.

Plan Your Work and Work Your Plan

It has been rumored the above title was a quote used often in church sermons in the 1880s and while it was most likely heard by farmers and ranchers, the saying is still appropriate for those who want to lose a little around the middle. Taking into account alternative actions when making a workout plan or a nutrition plan is crucial for success. When the first course of action is not possible, having a backup is necessary or all progress will stop.

"If you regularly exercise outside, bad weather days can be an opportunity to get a day pass at a local gym to try a new class or change up your workout," says Tatum Rebelle, owner of Total Mommy Fitness. "Getting motivated to get moving on a rainy day is hard for even the most dedicated fitness enthusiasts. And, taking a break from exercise now and again isn't the end of the world, but a rainy day could be a good opportunity to stay in and try out a new healthy recipe that you haven't had time to make."

Healthy Option Recipes

"As a walker and a hiker I'm outdoors quite often and when I can't get my workout in, I feel like something is missing from the day. I always have a backup plan. If I can't work out, then I make sure I eat a more nutritious meal than I may have otherwise. Its all a balancing act between fitness and nutrition," says Kim Worth, co-owner of World Wise Grains.

"I walk but also use the treadmill so the treadmill is my backup plan," says Kristen Erdem, co-owner of World Wise Grains. "My backup plan for a football-watching party may be to take one of the dishes below and that way I know I'll have something to nibble on throughout the game."

Kim and Kristen both are avid exercisers and knowledgeable about the temptations of calories-rich in addition to being big Saints fans. Both Kim and Kristin were displaced by Hurricane Katrina. Kim and her family relocated to Austin after their home was devastated. Kristin grew up in Gentilly Terrace in New Orleans, between the river and the lake. She also moved to Austin with her family.

They both will be watching Sunday's game and rooting for their former home team. Aware that football food tends to be fast and calorie rich, particularly New Orleans-style Cajun favorites, they've shared a couple of recipes to help cut not only calories and fat but also gluten from their Super Bowl snacks.

Arzu Spinach and Artichoke Dip

10 servings, 3 ounces (5 Tablespoons) per serving

Ingredients:

1/4 cup olive oil (or oil of choice)
1/2 cup finely chopped onion
1 carrot finely minced (optional)
1 leek finely minced (may substitute with additional 1/2 cup chopped onion)
4 cloves garlic, minced
1/2 jalapeňo, minced (add more or less according to taste)
1 teaspoon dry mustard
1/4 teaspoon nutmeg
1 teaspoon savory or thyme
1 14-ounce can artichoke hearts, rinsed, drained and chopped
8 ounces frozen spinach (may substitute with fresh spinach)
1 cup Original Arzu
3/4 to 1 cup water or gluten free chicken stocks
3/4 cup non dairy sour cream (may substitute with non-fat yogurt or sour cream)
1/2 tsp sea salt
Black pepper to taste
2 Tablespoon non-dairy parmesan cheese (may substitute with parmesan or Romano cheese)

Directions:

• Heat olive oil in 6 quart sauce pan over medium heat. Add chopped onion, carrot and leek. Saut until onions are transparent.
• Add minced garlic and jalapenos and cook until soft.
• Add rinsed artichoke heart pieces and entire package of spinach (including liquid). Cook until all ingredients are heated.
• Add spices (dry mustard, nutmeg, savory, sea salt, and black pepper).
• Add the dry Arzu to the spinach mixture. Slowly add water/stock to mixture and blend all ingredients together until creamy. Add additional water if needed.
• Turn heat down to low and cover pot for 5-10 minutes, stirring occasionally.
• Add non-dairy sour cream and blend well
• Place in crock-pot on low. Top with non-dairy parmesan cheese if desired. Dip may need to be stirred occasionally in crock-pot if not covered.
• Serve with fresh sliced vegetables such as zucchini, bell peppers, carrots, etc or gluten free/dairy free chips or crackers.

Nutrition per serving: 100 Calories, 5 gms Fat, 160 mg Sodium, 9 Carbs, 2 gms Fiber, 2 g Sugar, 4 gms Protein

Crunchy Party Bites

Makes 24 party bites

Ingredients:

2 Tablespoons molasses
2 Tablespoons honey
2 Tablespoons oil (canola, olive, flaxseed oil or butter)
1/4 teaspoon cayenne pepper
1/2 cup crumbled walnuts
1/2 cup pine nuts
1 cup Arzu Southwest flavor (2 packages)

Directions:

• Preheat oven to 350 degrees. Prepare greased mini muffin pan (or use nonstick mini muffin pan).
• Mix and heat oil, honey and molasses in sauce pan. Remove from heat.
• Blend dry ingredients in large glass baking dish.
• Pour honey/molasses sauce over dry mixture, stirring to blend all ingredients.
• Cook in oven for 5 minutes then stir. Cook for another 5 minutes and stir.
• Immediately spoon into greased mini muffin pan.
• Return muffin pan to the oven for additional 5 minutes. (total cooking time of 15 minutes)
• Remove from oven and cool for 5 minutes,
• Press down with teaspoon to compact and hold together.
• Cool completely before removing from pan.
• Serve patties topped with sour cream sauce (see below)
• Top with chopped chives.

Store dry patties in air tight container for up to 1 week.

Additional Information

In 2008, Dell Children's Medical Center of Central Texas coffee shops began carrying a gluten-free product. Kim Wirth, a nurse at Dell Children's and her partner, Kristen Erdem, developed a product from a blend of buckwheat groats, quinoa and legumes such as garbanzo bean and northern white bean flakes. Their three-year project resulted in a food naturally high in fiber, high in protein, low in fat and sodium and free of the gluten protein. They called it "ARZU", the Turkish word for hope.

You can find additional recipes at grainiacs.com/ or by visiting worldwisegrains.com. You can find Arzu products online at worldwisegrains.com, and locally at People's Pharmacy or the Dell Children's coffee shops.

Stop by for free tastings of Arzu recipes in February at these Austin locations:
Westlake Peoples Rx - Every Wednesday from 9-11 AM
North Lamar Peoples Rx - Every Saturday from 9-11:30 AM