Thursday, October 27, 2011

Minestrone Soup

10 medium fresh white mushrooms, sliced
2 c. chicken stock
1 medium yellow onion, chopped
1 celery stock, chopped
2 carrots, pealed and chopped
1/4 c. olive oil
1 bunch fresh spinach, or swiss chard, tough stems removed and chopped
3 medium potatoes, peeled and chopped
1 and 1/2 c. butternut squash, peeled and cubed
4 fresh tomatoes, peeled, seeded and chopped, or 2 (14.5 oz.) canned tomatoes with juice
1 (15.5 oz.) canned white beans, rinsed and drained
piece of Pamigiano-Reggiano cheese rind (optional)
tiny Italian meatballs (optional follow link to meatball recipe)
salt and pepper to taste
serve with fresh parmesan cheese, grated

In a large sauce pan over medium heat, cook onion, carrots, and celery in olive oil, stirring frequently until tender and golden, about 10 min. Stir in mushrooms, chard, or spinach, potatoes, squash, tomatoes, beans and the cheese rind, if using. Add the stock and enough water to barely cover the vegetables. Bring to a simmer and reduce the heat to low. Add tiny Italian meat balls (optional) salt and pepper and cook the soup uncovered until it is thick and vegetables are soft, about 1 and 1/2 hours. Adding water if soup becomes too thick. Serves 8 330 calories with 6 tiny meatballs, 250 calories without, 30 carbs, 25 protein with 6 tiny meatballs, 13 g. protein without meatballs

Italian Beef Meatballs

2 lbs. lean ground beef
3 egg whites
1/2 c. dry bread crumbs
1/2 c. onion finely chopped
1 t. garlic power
1/4 c. parsley flakes
1 t. dried basil
1t. ground black pepper
1/2 c. fresh parmesan cheese (for garnish)

Preheat oven broiler, or frying pan. In a large bowl mix beef, eggs, breadcrumbs, onion, garlic, parsley, basil, and pepper. I usually make two sizes of meatballs 1 T. of meat mixture to be served with marinara sauce over sliced, cooked zucchini squash, or for meatball sandwiches. I use 1 t. of meat mixture to form Tiny Italian meatballs for Minestrone soup. Recommended dinner serving size for a women is 4 large meatballs for protein serving in Meatball Marinara over squash, Meatball sandwiches, and Oriental meatballs. 6 Tiny meatballs in a serving of Minestrone soup

Tuesday, September 20, 2011

Salina Community Center Super Set-Sept. 21st

This is a general out line, for specific workout instructions please attend a workout session in your area (see schedule)

2 min warm up: Repeat the following 3x increasing intensity with each

half jacks
walk forward kick
walk backward backward kick
football shuffle right
football shuffle left

10 minute lower body super set: Do each exercise in 50 sec. intervals with 10 sec. rest between exercises, repeat the workout 2x, resting for 1-2 minutes between.

1. low jacks, no arms
2. get-ups, no arms, beginners use hands to push off the floor
3. low jacks
4. lying one leg, right hamstring lift
5. lying one leg, left hamstring lift
6. low jacks
7. flying lunge jump, alternating left and right leg forward, beginners do static lunges, switching forward leg 1/2 way through
8. 2 leg lying leg lifts, beginners do single alternating leg lift

Cool down: inchworms

Push each 50 sec. rep to the max, count your reps. pushing to increase the number of reps each time. Keep a water bottle close and don't forget to eat your access bar or shake at least 15 min. before on an empty stomach.

Have fun!

Wednesday, September 7, 2011

Tomatoes on Everything!

Every Spring I plant a garden, and every summer I neglect my garden. But even with my neglect, this year we have some great tasting tomatoes. I have eaten one at every meal and with at least half of my snacks, for the past month and a half. The good news is that tomatoes are low in sodium, very low in saturated fat and cholesterol, fat free, high in fiber, and provide a number of Vitamins and Minerals. They add so much flavor to sandwiches and salads that dressings are not needed. Remember that they are almost entirely a carbohydrate, meaning that you should eat them with an equal serving of lean protein. I have listed some of my favorite combinations.

* cottage cheese and tomatoes
* tuna, cottage cheese, and tomato lettuce wrap
* canadian bacon, egg, low fat cheese, and tomato on a whole grain thin bun
* turkey slice with a spread of laughing cow light cheese wedge and tomato roll-up

Please post your favorites

Frozen Grapes

This summer we have been buying black seedless grapes from Costco and freezing them. When we crave something sweet, we grab one. It's a 100% natural popsicle.

Friday, July 8, 2011

Salina Community Center Super Set-July 6th

Do sets of 10 for each exercise without rest between exercises. Complete 3 sets, t
aking a quick drink break between sets, but not too long, you want to keep your heart rate up the entire 20 minute workout. Time yourself, this will encourage you to push yourself to do it a little faster on another day when you need a quick, all-over body, fat burning, workout.

1. 10 sumo pushups: Following each pushup twist core slightly as you lift one arm shoulder height, alternate from left to right. Can also be done with knees bent if you wish, or on elbows if you have weak wrists. For an extra challenge try elevating feet on a chair.

2. 10 side lunge, hop: side lunge right, hop up with left leg strait and right knee bent into chest, repeat alternating left and right.

3. 10 super girls: get into plank position, extend one arm and the opposite leg so that your
body from your toes to your finger tips is one straight line. Make sure to keep your abs tight and don't drop your hips. Switch the arm and leg counting each as one rep. You can do this
exercise on your elbows if you have weak wrists, or you can do this on your knees until you develop the core strength and balance needed to do it correctly. When done correctly you will feel the muscles working in your core, shoulders, arms and legs. I am always amazed at the amount of cardio. endurance it requires.

4. 10 crab to bridge kickers: start in crab position kick right leg, rotate around into a bridge and kick the same right foot, return to crab position
repeat kicking the left leg. Each set of crab and bridge kick represents one rep.

5. 10 sumo squat jumps: standing in a wide stance with your knees and toes turned out at a slight angle. Protect your
knees by making sure that your knees never come out over your toes. Keeping your shoulders back and chest high, slowly bend your knees, and lower your body, springing off your toes, jumping back into starting position.