Recipe of the week – Brisket With Pomegranate Juice

Recipe of the week – Brisket With Pomegranate Juice

The acidity of the pomegranate juice is a perfect foil for the richness of the beef. Makes 8 main-course servings

Ingredients

1 first-cut or second-cut brisket, about 5 pounds, trimmed of fat Salt Pepper 4 tablespoons olive oil 2 onions, coarsely chopped 2 leeks, white part only, sliced 6 large cloves garlic 1 celery stalk, sliced 2 cups pomegranate juice 2 cups chicken broth, or as needed 2 tablespoons meat glaze, optional Bouquet garni (fresh thyme, bay leaves, and flat-leaf parsley sprigs tied up with a piece of kitchen string)

Directions

1. Season the brisket all over with salt and pepper. In a large sauté pan, heat 2 tablespoons of the olive oil over high heat. When the oil begins to smoke, add the brisket and brown well on all sides, turning as needed. Transfer the brisket to a heavy ovenproof pot just large enough to hold it. Pour the fat out of the pan.
2. Return the pan to medium heat and add the remaining 2 tablespoons olive oil. Add the onions, leeks, garlic, and celery and cook, stirring occasionally, for about 15 minutes, or until the vegetables soften. Remove from the heat and pour the vegetables over the brisket. Pour in the pomegranate juice and then add enough broth to come halfway up the sides of the brisket. Add the meat glaze, nestle in the bouquet garni, and bring to a simmer.
3. Preheat the oven to 275°F. Cover the pot with a sheet of aluminum foil, pressing it down slightly in the middle so that moisture will condense on its underside and drip down onto the exposed parts of the meat, and then with a lid. Slide the pot into the oven and braise the brisket, basting it every 30 minutes with the braising liquid, for about 4 hours, or until it is easily penetrated with a knife.
4. Transfer the brisket to a smaller ovenproof pot (or clean the pot you used for braising). Strain the braising liquid into a glass pitcher and skim off the fat with a ladle. Or, ideally, refrigerate the braising liquid at this point and then lift off the congealed fat in a single layer. Pour the degreased liquid into a saucepan, bring to a simmer, and simmer, skimming off any fat or froth that rises to the surface, for about 30 minutes, or until reduced by about half. Meanwhile, raise the oven temperature to 400°F.
5. Pour the reduced liquid over the meat. Slide the pot into the oven and cook the brisket, basting it every 10 minutes with the liquid, for about 30 minutes, or until the brisket is covered with a shiny glaze.
6. Remove the brisket from the oven and cut it into slices about ½ inch thick. Serve on warmed plates surrounded with the braising liquid.

Exercise of the Week – Elliptical Trainer VS Treadmill

Exercise of the Week – Elliptical Trainer VS Treadmill

An elliptical machine eliminates many of the problems that people tend to run into with treadmills.

One of the most common injuries people sustain on treadmills is a fall when trying to get on or off while the treadmill

is still running or stumbling when they don’t successfully match their running or walking pace with the treadmill’s

speed.

Elliptical Trainers Match Your Speed...

Elliptical machines are designed so that they never operate without you actually providing the power – when

you stop, the machine stops, so you won’t get caught on the foot pedals or stumble at any time. You will also be

determining the speed – the elliptical trainer will speed up or slow down to match you, not the other way around.

Jarring of the Joints vs. Low Impact Exercise…

While injuries to joints are considerably less likely to occur on a treadmill than when running out of doors, there

is still significant jarring of the joints. In fact, you are putting the pressure of twice your body weight on your knees

and ankles with each impact of your foot on the treadmill. When using an elliptical, your feet never lift off of the foot

pedals, virtually eliminating any impact. You can work up a sweat without any pounding or grinding of the joints.

Recipe of the week – Halibut with Tomato, Orange and Dill

Serves 4| Hands-On Time: 20m| Total Time: 40m

Ingredients

• 1  tablespoon  olive oil
• 1  medium yellow onion, thinly sliced
• 1  cup  green olives, pitted and halved
• 2  medium navel oranges, peeled, separated into segments, membranes removed
• 1  28-ounce can diced tomatoes, undrained
• 1  teaspoon  kosher salt
• 1/4  teaspoon  black pepper
• 1 1/2  pounds  halibut, skin removed, cut into 2-inch pieces
• 1/4  cup  fresh dill, chopped

Directions

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 minutes.
3. Add the salt and pepper. Place the fish in the pan and spoon the sauce over it. Cover and simmer until cooked through, about 7 minutes.
4. Divide the fish and sauce among individual plates and sprinkle with the dill.

Nutritional Information

• Per Serving
• Calories 339Calories From Fat 32%

• Fat 12g
• Sat Fat 1g
• Cholesterol 54mg
• Sodium 1038mg
• Carbohydrate 23g
• Fiber 5g
• Sugar 13g
• Protein 38g

Exercise of the Week – Leg Stretches

Exercise of the Week – Leg Stretches

Hip Flexor Stretch

Muscles such as the hip flexor are often neglected that's why it's important to stretch it. Keep in mind

that this exercise also cuts the risk of injury from strenuous exercise and lessens muscle soreness.

Learn how to do the hip flexor stretches in this section.

Glute Stretch

The gluteus or "glutes" form your buttocks. This large muscle is mainly used to extend the leg into a

straight line with the torso and to rotate leg at the hip. Common exercises which involve the glutes are

squats, leg press machine and most stability ball movements.

Supine Hamstring Stretch

The hamstrings consist of three muscles that make up the back of your upper leg - the biceps femoris,

semitendinosis, and semimembranosis. Their function is to extend the hip joint and flex the knee. There

are various stretching exercises for the hamstrings.

Standing Hamstring Stretch

Quadriceps stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you

also cut the risk of knee injury from strenuous fitness activities. Practice the Standing Hamstring Stretch

and you're on your way to strong knees.

Standing Quadriceps Stretch

If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing

this exercise. It is important to stretch these muscles especially before walking, running, jumping, and

climbing. Learn how this stretch is done in this section.

Prone Quadriceps Stretch

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quadriceps strong, you

also cut the risk of knee injury from strenuous fitness activities. It is important to stretch these muscles

especially before walking, running, jumping, and climbing.

Adduction (adductor muscles) or Inner Thigh Stretch

Our muscles do not work alone when we perform certain exercises. Our adductor muscles are working

simultaneously with others while doing squats, leg presses, or lunges. Make sure that your adductor

muscles are in their good condition every time you perform stretching activities.

Outer Thigh (abductor muscles) or Abduction Stretch

Although the hip abductor muscles work with your other muscles when performing exercises such as

squats and lunges, it would be really great if you choose to isolate them. Muscles in the leg such as the

hip flexor are often neglected that's why it's important to stretch it.

Recipe of the week – Pacific Sole with Capers and Chives

Serves 4| Hands-On Time: 10m| Total Time: 25m

Ingredients

• 3/4  cup  dry white wine (such as Sauvignon Blanc)
• 1  pound  sole fillets, cut into spatula-size pieces
• 2  tablespoons  olive oil
• kosher salt and pepper
• 2  tablespoons  capers
• 2  tablespoons  chopped chives

Directions

1. Heat the wine in a large skillet over medium heat. Add the sole, drizzle with the oil, and season with ¼ teaspoon salt and ⅛ teaspoon pepper.
2. Sprinkle the capers over the top and cook, covered, until just cooked through, opaque, and beginning to flake, about 4 minutes.
3. Sprinkle with the chives. Divide among plates, spooning the wine-and-caper sauce over the top

Nutritional Information

• Per Serving
• Calories 189Calories From Fat 43%

• Fat 9g
• Sat Fat 1g
• Cholesterol 57mg
• Sodium 504mg
• Carbohydrate 0g
• Fiber 0g
• Sugar 0g
• Protein 20g

Exercise of the Week – Get In Shape For Snowboarding

Exercise of the Week – Get In Shape For Snowboarding

As a general rule include aerobic conditioning, like running and hiking.  You can also mix it up with other activities such as, elliptical trainers, stair climbers and biking, just to name a few. Include a good upper and lower body workout in the gym as well. The following exercises listed below help to comprise a good program for snowboarding fitness:

LEGS

1.     Squats - start with just your body weight for this exercise, progress to using dumbbells, then the weight bar for added resistance. Proper form is imperative for squats. Your squat posture should look like you are sitting back into a chair, with your weight back on your heels. You should always be able to see your toes, taking care not to bend your knees too far forward.

2.     Lunges - are a great lower body exercise done by taking a step forward with your left foot, approximately 2 to 3 feet forward of your right foot....now slowly "kneel" by placing your right knee down towards the floor, keeping your body upright. Let your right knee touch the ground.

Start with a stationary lunge, feet split, forward and back. Then progress to a forward lung, a side lung, a diagonal lung and a back lunge to cover all planes of movement. Then move onto walking lunges for a greater challenge.

ARMS

1.     Push-Up - if the full push up position is too hard at first start on your hands and knees (quadruped). This exercise will help strengthen your arms, but can be used for abdominal strength as well. Perform 10 push-ups, and then remain in the "up" position, not allowing your stomach/back to drop for 30 seconds, and then perform 10 more push-ups. Advance so you can hold your body rigid in the "down" position as well.

2.     Triceps exercise - these are also called "dips" and will help you get up off the snow. Sit on a bench. Place your hands on the edge of the bench, left hand on your left side and right on right, feet on the floor. Now drop your butt off the bench toward the floor and allow your arms to bend, elbows bend to 90 degrees...with your legs straight out in front of you...then straighten the arms and lift the butt back up. Feet are on the floor, out in front of you, with most of your weight on your heels and hands on the bench. Repeat.

This is the same motion as getting up off the ground, onto your heel side of your board. Start with a low bench, and progress. Once you get strong enough, you may do the exercise with your feet elevated onto a second bench across from you.

 Balance is very important, and contrary to popular belief...you can practice to improve your balance. Try this easy exercise....place a tennis ball under the ball of each foot. Now try to balance only on the tennis balls, not allowing any other part of your foot to touch the ground. Hold onto something solid until you are balanced. Progress onto performing small squats on the tennis balls while remaining balanced.

Both strength and aerobic training should be performed at least 3 times per week. A good idea is to alternate days for your workouts, bike one day, weight train the next. Aerobic workouts should be performed for at least 25 to 45 minutes at a time, to get the most out of them. Weight training usually starts with 2-3 sets of 10 repetitions, and progresses to 4-5 sets of 10 reps. You can also play around with your reps, for instance and perform lunges for 2 sets of 10 reps, increasing to 2 sets of 15, then 2 sets of 20, then add 1-2 pound dumbbells in each hand, and drop back down to 2 sets of 10 again.

Flexibility is very important to relieve training soreness and decrease your chance of injury. Always perform a proper warm up and cool down, incorporating stretches into that routine. Work with a trained professional, who can help you use proper form, to avoid injury.

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!