Please enjoy the recipes below - Serve them together or separate!!!
Spiced Turkey Medallions
Ingredients.
1 pound of boneless turkey breast
1 1/2 tablespoons smoked paprika
1 teaspoon chipotle chili powder
1 teaspoon granulated garlic
Kosher salt
Black pepper
1-2 Tbsp Olive Oil
Preparation
Heat the grill pan on high
Cut Turkey into Medallions (Small pieces of meat - They are about 2 to 3 bites) and place them into a deep bowl.
Add Spices and Oil to Turkey Medallions(smoked paprika, chipotle powder, granulated garlic, two nice pinches of salt, pepper and 1 tablespoon or so of olive oil)
Using a pair of tongs, mix everything together until it is all fully incorporated and your medallions are coated with spices and oil.
Cooking The Medallions
The the turkey and put it right on the VERY HOT grill pan. Let this cook for about 1-2 minute on each side and give it a flip. Certain parts of the pan are hotter than others. Especially the middle. What you want to look for is good grill marks when it has good grill marks a flip it over. If it doesn’t have good growth marks let it cook for a little bit
Once cooked - Place on a plate and enjoy!
Vegetables Touched By Lemon
Ingredients
1/2 head small cauliflower, cut into florets
2 C broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped
Preparation
1. Steam broccoli and cauliflower until
tender (about 10 minutes).
2. In small saucepan, mix the lemon juice,
oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put vegetables in serving dish. Pour
lemon sauce over them. Garnish with
parsley.
Tuesday, October 19, 2010
Tuesday, October 12, 2010
Fun Tips For Fall Fitness
Please take a few mins to read the article below. I found this as I was doing some early morning research and thought I would share this info with everyone!!
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
Five Fun Tips for Fall Fitness
With their kids in school, many parents pledge to take advantage of their family's new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:
1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?
Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.
2. Enjoy the year's most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.
Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.
3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn's leaves have fallen.
A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club's weight lifting equipment.
4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.
Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations.
5. Make it social: One of the great things about exercise is that it doesn't need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other's lives.
Boredom is the number one killer of good health and fitness regimens.
Exercising with a friend puts the fun back into your workout.
ROW: Meat and Veggie Meatballs
Meat & Veggie Meatballs
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
1 lb Ground Turkey or 93% Lean Ground Beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach (You can use both!)
Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.
You can top these delicious meatballs with some crushed/stewed tomatoes or use the Walden Farms Marinara Sauce.
Serve it up with a salad and you have dinner in under an hour!!!
Tuesday, October 5, 2010
Raising Awareness
As we all know, October is National Breast Cancer Awareness Month. I have found some of the info below while doing some research. Please share this information with all of the women in your life:
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
In 2006 (the most recent year for which statistics are available), more than 191,000 women were diagnosed with breast cancer and more than 40,000 women died from the disease. One in eight women will be affected by breast cancer at some point in her life
The Best Defense – A Good Offense
Breast cancer at its earliest stages doesn’t cause any symptoms and is too small
to be felt as a lump. But full-field digital mammograms have been shown to give accurate readings for all women – and especially for women under 50, those with dense breast tissue or who are nearing menopause.
Lowering Your Risk
No one knows the exact reason some women develop breast cancer, but scientists have found that there are a few risk factors, some of which you can change. The factors you can’t change include:
Your age – a woman’s chance of getting breast cancer rises as she ages.
Your family history – women who have family members with breast or ovarian cancer have a higher risk of developing breast cancer themselves. If this is the case for you, your provider may suggest you be tested for two genes, BRCA1 and BRCA2, that greatly increase your risk of developing breast cancer.
Your menstrual history – beginning your periods before age 12 or going through menopause after age 55 increases your risk of developing breast cancer. Not having a child before age 35 can increase your risk of developing breast cancer, as well.
The factors you can change include:
Your weight – being overweight increases your risk of developing breast cancer.
Hormone replacement therapy – speak with your provider about the risks and benefits of using hormone replacement therapy to control menopause symptoms.
Drinking — heavy drinking can increase your risk, so drink in moderation.
Know the Signs
The best way to catch breast cancer early is through regular mammograms. It’s also important to know your body. If you notice any of the following symptoms, make an appointment with your healthcare provider:
- A new lump in your breast or underarm area
- Thickening or swelling of a part of your breast
- Irritation or dimpling of the skin on your breast
- Redness or flaky skin on the breast or in the nipple area
- Pulling in of the nipple or pain in the nipple area
- Discharge from the nipple
- A change in size or shape of the breast
- Pain in any area of the breast
Talk to your healthcare provider at your next appointment about his or her recommendations for mammograms. Your provider can also show you how to perform a breast self-examination, another important way to discover breast cancer early.
Delicious New Recipe of the Week - Chicken w. Whole Grain Mustard & Zucchini
Chicken with Whole-Grain Mustard & Zucchini in Packets
Ingredients
4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed - You can also use chicken breast tenders
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
Preparation
1.Preheat oven to 400°F.
2.To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart. If you do not want to make individual packets, you can use a covered dish in the oven.
3.Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding and spread mustard over chicken.
4.Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
5.Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.
Ingredients
4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed - You can also use chicken breast tenders
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
Preparation
1.Preheat oven to 400°F.
2.To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart. If you do not want to make individual packets, you can use a covered dish in the oven.
3.Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding and spread mustard over chicken.
4.Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
5.Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.
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