Recipe of the week – Mediterranean Chicken with Spinach & Feta

Recipe of the week – Mediterranean Chicken with Spinach & Feta

Serves 4| Hands-On Time: 20m| Total Time: 30m

Ingredients

• 4  5- to 6-ounce boneless, skinless chicken-breast halves
• 2  ounces  crumbled Feta
• 4  tablespoons  black-olive tapenade or paste
• 4  tablespoons  olive oil
• 1/2  teaspoon  freshly ground black pepper
• 1/2  cup  store-bought fresh salsa
• 1  5-ounce package baby spinach
• 1  large lemon
• 4  tablespoons  capers packed in liquid (optional)

Directions

1. Heat oven to 375° F. Cut a 2-inch pocket in the thickest part of each chicken-breast half.
2. In a small bowl, combine the Feta and tapenade, then stuff a quarter of the mixture into each pocket.
3. In a nonstick skillet, heat 2 tablespoons oil over medium to high heat. Season the chicken with pepper. Add to skillet and cook 2 minutes per side or until brown.
4. Transfer the chicken to an oven-safe baking dish that has been drizzled with 1 tablespoon oil. Bake for 18 minutes.
5. When the chicken is 5 minutes from being finished, put the salsa and remaining tablespoon oil in the skillet and heat through.
6. Add the spinach and cook until slightly wilted. Slice the chicken and serve with a squeeze of lemon juice, capers (if desired), and spinach on the side.

Nutritional Information

• Per Serving
• Calories 352Calories From Fat 54%

• Calcium 129mg
• Carbohydrate 5g
• Cholesterol 99mg
• Fat 21g
• Fiber 1g
• Iron 2mg
• Protein 35mg
• Sat Fat 5g
• Sodium 521mg

Exercise of the Week – Get More Vertical

Exercise of the Week – Get More Vertical

• Warm up for a couple minutes. Jog or whatever will get you sweating.
• High knees for 20 seconds, rest 10 seconds.
• 
• Butt kicks for 20 seconds, rest for 10 seconds.
• 
• Do both those exercises again.

• Do vertical jumps for 3 sets of 10 jumps. Each jump is done continuous. With each jump, squat down to thighs parallel to the ground. Rest 30 seconds between sets.
• 
• Do continuous standing broad jumps. Do 3 sets of 10 jumps.
• 
• Do depth jumps. Step off a 18 inch box and land in a squat position with thighs parallel to the ground. Immediately jump up in the air as high as you can. Do 5 continuous squat jumps with each drop jump. Do 3 sets of 5 drops.
• 

Apply this work out every other day.

Quinoa With Mushrooms, Kale, and Sweet Potatoes

Quinoa With Mushrooms, Kale, and Sweet Potatoes

Ingredients

• 1  cup  quinoa
• 2  tablespoons  olive oil
• 2  small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
• 10  ounces  button mushrooms, quartered
• 2  cloves garlic, thinly sliced
• 1  bunch kale, stems discarded and leaves torn into 2-inch pieces
• 3/4  cup  dry white wine
• kosher salt and black pepper
• 1/4  cup  grated Parmesan (1 ounce)

Directions

1. Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
2. Meanwhile, heat the oil in a large pot over medium heat.
3. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
4. Stir in the garlic and cook for 1 minute.
5. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
6. Serve the vegetables over the quinoa and sprinkle with the Parmesan.

Exercise of the Week – Plyometric Training

Exercise of the Week – Plyometric Training

Plyometric training involves high-intensity, explosive muscular contractions that encourage the stretch reflex

(stretching the muscle before contraction so that it contracts with greater force). Sounds complex although most

plyometric exercises are simple. The most common plyometric exercises include hops, jumping and bounding

movements. This type of training is typically done after a strength training program. Plyometric exercises can

enhance agility, speed and power which are important components of higher performance skiing.

Recipe of the week – Blackened Salmon w/ Broccoli Rabe

Recipe of the week – Blackened Salmon w/ Broccoli Rabe

Serves 4| Hands-On Time: 20m| Total Time: 20m

Ingredients

• 4  6-ounce  pieces skinless salmon fillet
• 2  tablespoons  Cajun seasoning or blackening spice mix
• 1  bunch broccoli rabe (about 1 pound)
• 1  tablespoon  olive oil
• 2  shallots, sliced
•  kosher salt
• 1/4  cup  golden raisins
• 1  lemon, cut into wedges

Directions

1. Heat a large skillet over medium heat.
2. Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.
3. Meanwhile, in another skillet, bring the broccoli rabe and ½ cup water to a simmer.
4. Cook the broccoli rabe, covered, tossing occasionally, until tender, 3 to 4 minutes. Drain and transfer to a plate.
5. Wipe out the second skillet and heat the oil over medium heat. Add the shallots and ¼ teaspoon salt and cook until softened, about 3 minutes.
6. Mix in the raisins and broccoli rabe. Serve with the salmon and lemon.

Nutritional Information

• Per Serving
• Calories 339Calories From Fat 38%

• Protein 37g
• Carbohydrate 17g
• Sugar 9g
• Fiber 3g
• Fat 14g
• Sat Fat 2g
• Calcium 147mg
• Iron 4mg
• Sodium 591mg
• Cholesterol 90mg

Recipe of the Week: Autumn Udon with Vegetables

Autumn Udon with Vegetables

Serves one; multiply as needed

I like to make this udon dish in the fall, when I often crave Japanese food. It's a satisfying cold-weather dish of chewy noodles with vegetable and a hot broth. You can add either tofu or kamaboko fish cakes. I like the types that have vegetables mixed in with them.

1 8 oz serving of fresh udon1 tbs tsuyu (may come in flavor packet with udon noodles) 1/4 cup grated carrot 1/4 cup spinach 1 ounce tofu or kamaboko fish cake (these come in many flavors, I like carrot) 3 dried shiitake mushrooms

Following the package directions, bring some water to a simmer and add the noodles and mushrooms. Let simmer until both have softened, about 5 minutes. Add the tsuyu or flavor packet to make a broth. Remove and slice the mushrooms (unless you prefer them whole). Submerge the greens in the broth briefly, to wilt them. Do the same with the carrots and fish cake or tofu, just to warm them up a bit.

Pour into a serving bowl and top with the mushrooms. Serve hot.

Ex of the Week: Incline Leg Press

Exercise of the Week –

Incline Leg Press

• The incline leg press provides support for the back and can be used as an alternative to the barbell squat.
• Main Muscles Worked: 
  • Gluteus Maximus (Butt)
• Other muscles worked are:
  • Thighs
  • Calf
• Incline Leg Press Technique:

•  
  • Position body with back firmly supported
  • Feet flat against platform
  • Legs extended
  • Apply pressure to hold platform in position
  • Release lock and slowly lower sled
  • Allow knees to flex towards chest
  • Push steadily back to top
  • Breathe!

Incline Leg Press Notes:

• · Start with an easy weight and perfect your technique.
• · Apply pressure with ball and heel of foot evenly.
• · Do not come down too fast - keep it smooth
• · Remember to breathe. Whether you breathe in or out at a certain point is less important than making
• sure you are actually breathing during the exercise.
• · Do not put on more weight than you can properly lift! Bad form and injury invariably follow.

Exercise of the Week – Core Yoga

Exercise of the Week – Core Yoga

All types of yoga are still increasing in popularity but power core yoga is getting more attention.

There are many reasons why people get involved with power core yoga from those wanting to

alleviate certain health problems or conditions to those that simply want to lose weight, while

others are looking to improve their sports performances and get even fitter than they already

are. Many different parts of the body are positively affected by the poses and postures of power

core yoga from the limbs and torso, brain, certain glands and the spine along with stimulation of

the internal organs. A workout with power core yoga gives benefit to the blood circulatory system

as well as stimulating the digestive system.

Recipe of the Week: South African Cheese, Grilled Onion & Tomato Panini (Braaibroodjie)

South African Cheese, Grilled Onion & Tomato Panini (Braaibroodjie)

Makes one sandwich

2 scallions, trimmed and halved lengthwise2 slices good-quality white bread 1/2 cup grated sharp white cheddar 1 small tomato, sliced Vegetable oil Chutney Softened butter

Heat a grill or grill pan until very hot. In a small bowl, toss the scallions with a little oil. Grill until blackened and soft on all sides. Remove to a plate and set aside. Turn down the heat and let the grill cool to low.

Generously butter the slices of bread and build the sandwich with the buttered side out. On one slice, sprinkle about one-third of the cheese. Top with the tomatoes, salt and pepper, more cheese, the grilled scallions and the rest of the cheese. Spread chutney on the other slice of bread and put the sandwich on the grill. Using a flat metal pot lid, press down on the sandwich lightly and leave the lid in place as the sandwich cooks. Grill until golden-brown, about two minutes. Flip and repeat with the other side. Serve immediately.

Additional Notes: • I used a plum chutney, but any homemade or good-quality store-bought fruit chutney will work. • Thinly sliced red onion can be substituted for the scallions.

Recipe of the Week: Artichoke, Kale & Ricotta Pie

Artichoke, Kale & Ricotta Pie serves 4 to 6

Olive oil4 eggs, beaten 8 ounces ricotta cheese 4 ounces Parmesan, grated 1 cup canned artichokes, chopped 1 bunch (3 to 4 large stalks) nero cavola kale, rib removed and leaves roughly chopped Salt and freshly ground black pepper

Preheat oven to 400°F. Grease a 9-inch cake pan lightly with olive oil.

In a large bowl, whisk together the eggs, ricotta cheese, and Parmesan. Roughly chop the artichokes and thinly slice the kale leaves and add to the cheese and egg mixture. Season lightly with salt and generously with black pepper Stir until combined.

Pour contents of bowl into the greased cake pan and drizzle with olive oil. Cook until custard is set, about 40 to 50 minutes. Cool on a wire wrack for 5 to 10 minutes and serve.

Exercise of the Week – 3 Ways To Increase Your Running Stamina

Exercise of the Week – 3 Ways To Increase Your Running Stamina

Good stamina is key to getting the most out of your running program—or from any other form of cardiovascular training for that matter. For instance, in order to benefit from your running workout, you ought to be able to keep the activity on the go for more than 20 minutes, 30 at the most. Low stamina can make your workout a real struggle. Not only that, your life quality and overall well-being will suffer greatly due to the lack of stamina.

Therefore, improving your stamina is crucial—for both the active and the sedentary person. For that, here are 3 ways to increase running stamina while minimizing the likelihood of injury, fatigue and burnout.

1. Set A Realistic Goal - For instance, if you’re a new comer to the sport of running, the 10K run is no option. Instead, start off slowly and build the intensity up gradually. Go for shorter distances and build on that. As you get stronger, eventually, you’ll be able to run 10K distance without much huffing and puffing.

2. Add More Miles - The safest way for increasing your weekly running mileage while steering clear of injury and overtraining is to stick with the 10% rule. You only increase your mileage by 10% from one week to the next. For instance, if your current weekly mileage is at 10 miles, aim to achieve 11 or 11.5 miles next week, and so on.

3. Keep Running Regularly - The best way to make your running a regular thing is to turn it into a habit. The best way to build a habit is by doing the activity on a consistent basis, non-stop, for 4 consecutive weeks. After that, the activity gets ingrained into your body and nervous system. As a result, going for that early morning run will be no trouble. 

Recipe of the Week: Spicy Lentil Wraps with Tahini Sauce

Spicy Lentil Wraps with Tahini SauceMakes 6 wraps

1/2 cup red lentils, rinsed 2 cups water 3/4 cups fine grain (#1) bulgur 2 tablespoons olive oil 1 onion, finely chopped 2 teaspoons ground cumin 1 teaspoon red pepper flakes 1 scallion, chopped 2 tablespoons chopped flat-leaf parsley 1/2 teaspoon kosher salt 6 (approximately 9x12-inch) sheets lavash, white or whole wheat 3/4 cup red pepper paste (recipe below, or use store-bought) 2 cups shredded cabbage Tahini sauce to serve (recipe below)

Combine lentils and water in a small saucepan over medium heat. Bring to a boil, cover, and reduce heat to low. Simmer until lentils are soft, about 20 minutes.

Turn off heat and stir in bulgur. Let stand until water is absorbed and bulgur is soft, about 30 minutes.

Meanwhile, heat olive oil in a pan over medium heat. Add onions and cook, stirring frequently, until soft and translucent. Stir in cumin and red pepper flakes and cook for another minute.

Add onions, scallions, parsley, and salt to lentil-bulgur mixture and stir until well combined. Let cool before using to make wraps. (If you want a smoother texture closer to the Trader Joe's version, you can run the filling through a food processor, but I like it just as it is.) You can freeze the filling in an airtight container if not using all at once.

To assemble, lay out a lavash sheet with the shorter end closest to you. Spread 1 1/2 tablespoons of red pepper paste across the lower 1/3 of the sheet. Top with the lentil-bulgur mixture, and then the cabbage. Roll from the bottom up, and spread an additional 1/2 tablespoon of red pepper paste across the top end to help seal the wrap. Repeat for remaining wraps.

To serve, cut each wrap in half and serve with tahini sauce on the side.

Red Pepper Paste Makes about 3/4 cup

6 red bell peppers, cored and chopped 1/2 teaspoon cayenne pepper 1 teaspoon kosher salt  Olive oil to cover (if refrigerating)

Combine bell peppers, cayenne pepper, and salt in a food processor and puree.

Pour the puree into a skillet over low heat and simmer, stirring occasionally, until reduced to a paste. This can take up to 2 hours.

Let cool before using. To store, pack the paste into a jar, pour enough olive oil on top to cover, and refrigerate.

Tahini Sauce Makes about 3/4 cup

1/4 cup tahini 2/3 cup or more warm water 2 teaspoons lemon juice 2 teaspoons finely chopped parsley 1/4 teaspoon crushed garlic 1/8 teaspoon red pepper flakes 1/8 teaspoon kosher salt

Place all ingredients in a small bowl and mix with a fork until well combined.

Gradually stir in small amounts of additional warm water until the desired consistency is achieved.

Exercise of the Week – Top Bike Training Tips

Exercise of the Week – Top Bike Training Tips Get the most out of your exercise bike training:

Some make the mistake of thinking that an exercise bike is some sort of relaxation. Training on a stationary bike the same control and mind setting as working out on a treadmill.

1. First, make sure your seat is positioned correctly according to your height, you should feel comfortable and relaxed. 
2. Second, when you start pedaling, you need to control your movement and concentrate on the burn feeling on your legs. Keep your back and spine straight otherwise a bad posture will put excessive stress on your lower back causing some pain.  

Resistance is key, if you are using the exercise bike to warm up use a very light setting and progress slowly. Some advanced stationary bikes offers fitness programs that increase and reduce intensity of the workout according to your selection; if it happens you own one of these models start with the less intense routine and progress with time to more intense programs

Exercise of the Week – Top Ten Tips to Get Your workout Routine Started

Exercise of the Week – Top Ten Tips to Get Your workout Routine Started

Most personal training clients notice a 50% gain in their endurance and feel like they have had a much more thorough workout when the trainer utilizes an circuit design. An example of circuit strength training design:

1. Overhead Shoulder Press (20 reps) 15 second rest,

2. Standing Back Rows (20 reps) 15 second rest,

3. Squats (20 reps) 15 second rest,

4. Bicep curls (20 reps) 15 second rest,

5. Calf Raises (20 reps) 15 second rest,

6. Triceps Extensions (20 reps) 15 second rest

7. Lunges (20 reps each leg) 15 second rest,

8. Chest Press (20 reps) 15 second rest,

9. Ab Crunches on a Fitness Ball (20 reps) 15 second rest

10. Lower Back Extensions (20 reps) 15 second rest,

Then, start again at the top of the workout with shoulders. If you’re paying attention and not standing around talking, you should be able to get through this design twice in about 40 minutes or, 3 times in 60 minutes. And, this would be a great way to start or end your day!

Recipe of the Week: 3-Egg Omelet with Quinoa, Sun-Dried Tomatoes, Spinach, and Goat Cheese

3-Egg Omelet with Quinoa, Sun-Dried Tomatoes, Spinach, and Goat Cheese
Serves 2

Note: This recipe is easily doubled or tripled for as many guests as you are serving. The filling can also be made ahead and reheated before preparing the omelets.

6 large eggs (3 eggs per person)1/2 onion, sliced thinly 1/4 cup sun-dried tomatoes, sliced thinly 3 cloves garlic, minced 1/4 teaspoon red pepper flakes 6 ounces (roughly three big handfuls) fresh baby spinach 1/2 cup cooked quinoa 1/4 cup goat cheese salt and pepper

Whisk the eggs together in a small bowl and set aside.

Warm a teaspoon of olive oil in a skillet over medium-high heat. Cook the onions with a pinch of salt until they turn soft and start to turn golden, about five minutes. Add the sun-dried tomatoes, garlic, and red pepper flakes, and continue stirring until fragrant, 30 seconds. Stir in the spinach a handful at a time. Cook until the spinach is wilted. Taste the filling and add salt and pepper as needed. Transfer the filling to a bowl.

Melt a teaspoon of butter in a 8"-10" nonstick skillet over medium-high heat. Whisk the eggs again until they are very frothy. This will help give you soft, fluffy omelets. Pour half of the eggs into the pan. When the bottom has set, use a rubber spatula to lift the edges and allow the liquid eggs on top of the omelet to flow underneath. Continue cooking until the top is as set as you like them and the bottom is golden-brown.

Add 1/2 cup of the filling to the side of the omelet opposite the handle. (This makes it easier to transfer the omelet to the serving plate later.) Layer 1/4 cup quinoa on of the filling and dot the top with crumbles of goat cheese.

Fold the omelet onto to the filling and slide the finished omelet onto a dinner plate. Make the second omelet with the remaining eggs and filling.

Leftover filling will keep refrigerated for up to a one week. Reheat before making omelets.

Fitness Tip of Week: Top 10 fitness tips to get your workout routine started today.

Use these top 10 fitness tips to get your workout routine started today.

Tip #1- Set Realistic and Tangible Goals

Simply stating that you want to lose weight is not effective. Be specific. For example, I want to lose 5 pounds of fat by.

Tip #2- Measure Your Progress

Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you have no idea where you started from.

Tip #3- Log Your Workouts

Each and every workout session should be logged. Keep all of your fitness logs in a binder and create your very own success journal.

Tip #4- Mix Up Your Cardio Workouts

Cardio sessions should vary in intensity and in length. Try new cardio activities and keep things fresh.

Tip #5- Strength Training Is Not Just for Men

Everyone should strength train. Strength training builds muscle and increases bone density. Train all major muscle groups 1-3 times per week.

Tip #6- Rest

Get 7-9 hours of deep sleep each and every night. Also rest your muscles by not working out 1-2 days each week.

Tip #7- Warm Up

Warm up for 5-10 minutes before every workout session. You should feel a rise in your body temperature.

Tip #8- Cool Down

Cool down by stretching out your entire body. This helps increase flexibility and decrease muscle soreness the next day.

Tip #9- Nutrition Is Half the Battle

Eating small meals throughout the day complements your fitness routine. Learn to eat healthy and kick diets out of your life forever.

Tip #10- Stay Motivated 

Find a workout partner. Sign up for a run. Work with a personal trainer. Do whatever it takes to remain committed.

Recipe of the Week: Three Cheese Tomato Tart

Three Cheese Tomato Tart Serves 4 as entrée, 8 as appetizer

2 ripe tomatoes, cut into 1/8-inch slices 1 sheet frozen puff pastry 3 tablespoons light mayonnaise 1/2 cup shredded cheddar cheese 1/2 cup shredded mozzarella cheese 2 tablespoons finely chopped basil Freshly grated Parmesan cheese, to taste Kosher salt and freshly ground black pepper

Preheat oven to 400°.

Lay out the tomato slices on a large sheet of paper towels. Cover with more paper towels and allow to drain for approximately 30 minutes (this is crucial to not getting a watery tart). Meanwhile, remove the sheet of puff pastry from the freezer and allow to thaw at room temperature for 30 minutes.

Unfold the puff pastry onto a parchment-lined baking sheet, pinching to close any holes in the seams. Using a fork, prick the dough all over to prevent it from puffing up during baking.

Spread a thin layer of mayonnaise over the entire puff pastry. Sprinkle evenly with shredded cheddar and mozzarella cheeses. Arrange the tomato slices over the cheese. Season generously with kosher salt and pepper. Grate a generous amount of Parmesan cheese on top and garnish with freshly chopped basil.

Bake for 30 minutes, until the pastry is golden brown and the cheese is melted. Remove the pastry from the baking sheet and let cool on a wire rack for 5 minutes. Cut into 9 squares and serve immediately

Exercise of the week: Benefits of Kettlebell Training

Try something different and do your typical weight lifting exercises with a kettlebell instead of a dumbbell.

Benefits of Kettlebell Training

·       Improved coordination and agility

·       Better posture and alignment – Many exercises work the postural muscles in a functional way

·       It's time efficient – You train multiple fitness components in the same session including cardio, strength, balance, stability, power and endurance

·       The exercises are functional and weight bearing which helps increase bone density and keep the body strong for daily tasks

·       You become more efficient at other types of exercise

·       Increased power development and endurance, which is great for a variety of sports

·       It can help protect athletes from injuries – Many injuries happen when you're moving fast and have to come to a stop (a.k.a., eccentric deceleration). Kettlebell exercises actually train the body in eccentric deceleration, which can translate to a healthier, stronger body on the court or field

·       Low risk of injury when you use good form and the right weights

·       Simplicity – the exercises are simple, the workouts are straightforward and you only need one piece of equipment

Ask a trainer for assistance.

Recipe of the Week: Banana Cake

Banana Cake

8 Tbsp unsalted butter

1/3 cup sugar or substitute with sweetener

2 eggs

1 c flour

1 tsp baking soda

1/2 tsp salt

1 c whole wheat flour

3 large bananas

1 tsp vanilla

Cream butter and sugar. Add eggs.

Mix flour, baking soda & salt and whole wheat flour and add to cream mixture.

Fold in banana and vanilla

Pour mixture into pan and bake at 350 degrees.

Weekly Fitness Tip: 7 great things you can do for your body

1.      MAKE WORKING OUT FUN. Exercise isn’t just something you do to lose weight.  Choose something you enjoy.

2.     DRINK LOTS OF WATER.

Water therapy does wonders for the body.  Drink a lot of water and as much as possible.

3.      INDULGE YOURSELF.

Eat a lot but remember you can eat whatever it is that you want in moderation.  And if you eat a lot, make sure that the next day you watch what you eat, and then you exercise. You burn whatever it is that you eat.

4. CUT DOWN ON RICE.

Make the effort to cut down on rice consumption and avoid sweets.

5. EXERCISE AT HOME.

Who says you have to go to the gym to keep yourself in shape? You can commit to a fitness routine right in your own home.  This is great for quick workouts. Do something before you go to bed.

6. GET ENOUGH SLEEP.

Get at least 7 and a half hours of sleep a night.  Sneak in a nap when you can.

7. JUST KEEP GOING.

Even if you’re tired try and keep going.   Once you get started you’ll eventually find your drive to exercise returning.