Cardio Cooking
When I’m frustrated by a day gone by without time for a workout, I add one in as I cook a healthy dinner. Chicken is always a great choice for healthy eating. Here’s a great recipe that I learned during a cooking class at Toscano’s Café and Wine Bar. For more on the restaurant, see http://www.toscanospuyallup.com/
Chicken Picatta
4 boneless chicken breasts
1 C bread crumbs
2 T capers
½ C thinly sliced onions
1 tomato, diced
2 T softened butter
Salt and pepper
Oregano
3 T olive oil
¾ C dry white wine or vermouth
1 whole lemon, or ¼ C lemon juice
Instructions:
1. Assemble and prep your ingredients as you dance, dance, dance. Keep movin’ as you cut each breast in half lengthwise and flatten slightly so no piece is more than ¾ inch thick.
2. Sprinkle salt and pepper onto chicken, and dredge pieces in bread crumbs. Meanwhile do a hula-hoop movement with your waist 20 times. Do the movement the other way 20 times.
3. Heat the olive oil in a sauté pan. Meanwhile lift your right knee out to the side and up 15 times (so your knee points away from the right side of your body), repeat on the left.
4. Brown the chicken on both sides. Add the onions and let them begin to brown. Do butt pulses as you cook the chicken and onions. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
5. Deglaze the pan with white wine. Add pepper, capers, lemon and oregano. Transfer contents of sauté pan into baking dish. Cover and cook on medium heat about 10-15 minutes until chicken is completely cooked.
6. After the chicken is in the oven, do the “jumping twist” by placing your feet at a 45 degree angle, then twisting and jumping to a 45 degree angle on the other side for 1-2 minutes.
7. Do lunges as you set the table, and keep your body moving as you clean up or work on side dishes while waiting for the chicken.
8. When chicken is cooked, place it on a serving plate. Transfer onions and drippings back into sauté pan. Bring pan drippings to a boil, adding water if needed to make a thin sauce. Add diced tomato. Remove pan from heat and slowly stir in butter. Pour over chicken. As you cook the sauce, Hold your right arm out to the side and make 30 tiny circles. Repeat with the left arm.
9. Enjoy your meal and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you unload that car.
1. Bring in one bag at a time. With each step, lift your leg so your thigh is parallel to the ground, then snap your foot out to kick so your entire leg is parallel with the ground before lowering it for the next step. Do this for the first 3 trips back and forth to the car. Leave bags on floor in an area that is not near the place your groceries go (for example opposite side of the kitchen from the refrigerator or in the dining room) for later.
2. Bring in 2 bags of about equal weight. Hold your arms straight out in front of you so that your arms are now parallel to the ground. Lower them about an inch and pulse them back up as you walk.
3. For the rest of the bags, raise your knees toward your chest with each step as you walk or jog back and forth.
4. Inside, do a squat each time you remove an item from the first bag and then jump or hop to its destination.
5. Now do a plie squat each time you get into the second bag, and jog it to its location while raising the object(s) above your head.
6. Do a regular squat and jump or hop to the destination for the third bag.
7. Keep your booty movin as you put items from remaining bags away, either by jogging or dancing.
8. Stretch and pat yourself on the back for fitting in a workout!
Cleaning Day
Have you vacuumed out your couch and chair cushions lately? How about giving this chore some new appeal by making it into a workout!
1. Make sure you are dancing or jogging as you get your vacuum out to warm up.
2. Remove cushion 1. Grab your vacuum hose and squat about halfway down. Stay there as you vacuum under that cushion. Make sure to keep your abs tight.
3. Remove cushion 2. Do full range squats as you work on this area.
4. Remove cushion 3. Get into a wide-legged squat position with toes pointed out at 45 degrees and hold as you vacuum this area.
5. Turn off the vacuum, do a set of 10 lunges on each leg, and replace your cushions.
6. Remove cushion 4. As you vacuum lunge out to the side, ending in a wide-stanced squat, come up in the center and lunge to the other side. Try to do 8 on each side.
7. Do a jumping jack movement with your legs as you vacuum any other cushions you have and replace them – yes, you’ll feel like an uncoordinated dork as you do these (at least I did)!
Play Day
How about inspiring a love of gardening in your kids? It’s a lifelong activity that benefits both body and mind, say the Centers for Disease Control and Prevention and the American College of Sports Medicine.
There are lots of fun projects you can do with your kids.
Ed Hume, Washington gardening personality and host of TV show Gardening in America, says kids can grow trees from any citrus fruit, such as oranges, lemons and limes. Let the seeds dry at least overnight. Plant them about one-quarter to one-half inch below the soil, and care for it like you would a houseplant, giving it water each week to 10 days. Keep it in a location that gets lots of light. Don’t fertilize it because you may burn the new roots.
For more ideas, see an article I wrote for The News Tribune in Tacoma, WA: http://www.thenewstribune.com/soundlife/story/627051.html
Groggy Day
I like to do abs on days when I am tired – perhaps because I get to lie down as I exercise! Here’s a good one on YouTube: http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=PlayList&p=14CBD3AC8ADEB930&playnext=1&index=4
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Showing posts with label toscanos. Show all posts
Showing posts with label toscanos. Show all posts
Tuesday, February 17, 2009
Monday, December 22, 2008
Fitness Me In Workout Series #10
Cardio Cooking
My time was completely booked this week due to the holidays, so I really wanted something healthy to eat. That means - you guessed it - veggies! That's why I made an Italian dish.
No, you did not read that incorrectly. For some reason, many Americans associate Italian cooking only with pasta. The reality is that vegetables are an integral part of cooking in many regions of Italy. Here’s a recipe for one of the more famous dishes, Ratatouille, from Toscanos Café and Wine Bar in Puyallup, WA. The restaurant hosts cooking classes that feature many healthy and delicious recipes, such as this one.
Ratatouille
½ cup sliced green and red peppers (cut small)
½ cup sliced carrots
½ cup sliced zucchini
1 small head broccoli, sliced (best with flat edges)
1 small onion, sliced
1 small eggplant, diced
3 small potatoes, boiled, cooled and sliced
½ cup crushed tomatoes
Salt and pepper
¼ cup olive oil
Instructions:
1. Gather and prep your ingredients as you groove out to great tunes.
2. Heat olive oil in large frying pan. Add carrots, peppers and eggplant. Sauté on high heat until vegetables begin to brown. As you stir, use a soup can or hand weight to do bicep curls with the other hand. Do as many as you can and switch hands. Squat down very slightly each time you release your arm, and come up as you curl. Squeeze those butt cheeks together at the top of the movement.
3. Add onions and broccoli, cook until begin to brown. Stand with legs wide apart and do Hula-Hoop circles one way.
4. Add cooled, sliced potatoes along with zucchini. Do hulas in the other direction.
5. Pour in crushed tomatoes, salt, pepper and a little water. You can deglaze now too if desired. Cover and simmer until vegetables are tender and all flavors have blended together. Stir infrequently. Repeat on set of bicep curls on each side along with the small squats.
6. Do walking lunges as you move to and from the table to set it. Stretch and enjoy your healthy cooking!
NOTE: I served this last with a roasted chicken.
Shape-Up Shopping (Grocery Day)
Here’s a workout you can do in the grocery store while you shop for all of those holiday recipe ingredients you need.
1. Walk for 4 minutes.
2. Now stop and look at something interesting while you work your chest with 2 isometric contractions. HOW TO DO THEM: Press your palms together in front of you. Hold for 10-15 seconds and release.
3. Walk down 3 aisles with abs pulled in tight (don’t forget to breathe).
4. Grab a can of food from your cart or the shelf. Hold it straight out in front of you, arm at shoulder height, as you walk down an aisle, pushing the cart with your other arm.
5. Repeat with the other arm.
6. Walk down 3 aisles with tight buns.
7. Do 2 more isometric contractions.
8. Walk down 3 more aisles, and then modify steps 4 and 5 so you are lowering the arm halfway down and raising it to shoulder height as you walk.
9. Walk the store perimeter, then do 2 isometric contractions followed by a repeat of step 8.
10. Pat yourself on the back for all of the multitasking you just did: You worked your abs, upper and lower body at the same time you shopped!
Play Day
I don’t know about you, but this week I needed a break from holiday cheer for a while. That’s why I took my kids on a dragon hunt. Here’s how to do it, according to www.pbskids.org:
1. Set out on a dragon hunt: Stand together have your kids repeat after you as you chant words and perform actions. For example:
I woke up in the morning - stretch -
I decided to find a dragon - show claws and teeth -
I ate a hearty breakfast - eat -
And headed out the door - march -
I walked through the tall grass - push aside tall grass -
I squished through the mud, etc.
Add whatever adventures you and your kids would like.
2. Flee the dragon: When you encounter the dragon in its cave, run home by retracing your steps in reverse order at a much faster pace.
For more information on this activity and other ideas, see http://pbskids.org/arthur/parentsteachers/activities/acts/dragon_hunt.html
Groggy Day
With all of the holiday shopping, cooking, cold-weather school closures, winterizing headaches and other curves life throws at us this time of year it’s easy to get exhausted and stressed. Here are two helpful workouts – one to energize and one to relieve stress – featured in Fitness magazine. Follow the links below:
To energize: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-energizing-workout/
To alleviate stress: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-workout-for-stress-relief/
Cleaning Day
Let’s get that kitchen cleaned up.
1. Dance as you clear and scrub the counters, then do as many biceps lifts as you can. HOW TO DO THEM: Reach under the counter. Put your palms against the underside and pretend you are lifting it off the floor. Hold for 10-15 seconds.
2. Got dishes? Scrub them up while you keep movin that body. Then do as many wall push-ups as you can.
3. Now it’s time for the floor. Forget the mop and do “squat and scrubs.” HOW TO DO THEM: Squat down with a cloth, scrub the area around you with your right hand and then your left. Stand up and squeeze your bum as tight as you can. Take a step forward or to the side and repeat. Keep going till your floor is all done.
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
My time was completely booked this week due to the holidays, so I really wanted something healthy to eat. That means - you guessed it - veggies! That's why I made an Italian dish.
No, you did not read that incorrectly. For some reason, many Americans associate Italian cooking only with pasta. The reality is that vegetables are an integral part of cooking in many regions of Italy. Here’s a recipe for one of the more famous dishes, Ratatouille, from Toscanos Café and Wine Bar in Puyallup, WA. The restaurant hosts cooking classes that feature many healthy and delicious recipes, such as this one.
Ratatouille
½ cup sliced green and red peppers (cut small)
½ cup sliced carrots
½ cup sliced zucchini
1 small head broccoli, sliced (best with flat edges)
1 small onion, sliced
1 small eggplant, diced
3 small potatoes, boiled, cooled and sliced
½ cup crushed tomatoes
Salt and pepper
¼ cup olive oil
Instructions:
1. Gather and prep your ingredients as you groove out to great tunes.
2. Heat olive oil in large frying pan. Add carrots, peppers and eggplant. Sauté on high heat until vegetables begin to brown. As you stir, use a soup can or hand weight to do bicep curls with the other hand. Do as many as you can and switch hands. Squat down very slightly each time you release your arm, and come up as you curl. Squeeze those butt cheeks together at the top of the movement.
3. Add onions and broccoli, cook until begin to brown. Stand with legs wide apart and do Hula-Hoop circles one way.
4. Add cooled, sliced potatoes along with zucchini. Do hulas in the other direction.
5. Pour in crushed tomatoes, salt, pepper and a little water. You can deglaze now too if desired. Cover and simmer until vegetables are tender and all flavors have blended together. Stir infrequently. Repeat on set of bicep curls on each side along with the small squats.
6. Do walking lunges as you move to and from the table to set it. Stretch and enjoy your healthy cooking!
NOTE: I served this last with a roasted chicken.
Shape-Up Shopping (Grocery Day)
Here’s a workout you can do in the grocery store while you shop for all of those holiday recipe ingredients you need.
1. Walk for 4 minutes.
2. Now stop and look at something interesting while you work your chest with 2 isometric contractions. HOW TO DO THEM: Press your palms together in front of you. Hold for 10-15 seconds and release.
3. Walk down 3 aisles with abs pulled in tight (don’t forget to breathe).
4. Grab a can of food from your cart or the shelf. Hold it straight out in front of you, arm at shoulder height, as you walk down an aisle, pushing the cart with your other arm.
5. Repeat with the other arm.
6. Walk down 3 aisles with tight buns.
7. Do 2 more isometric contractions.
8. Walk down 3 more aisles, and then modify steps 4 and 5 so you are lowering the arm halfway down and raising it to shoulder height as you walk.
9. Walk the store perimeter, then do 2 isometric contractions followed by a repeat of step 8.
10. Pat yourself on the back for all of the multitasking you just did: You worked your abs, upper and lower body at the same time you shopped!
Play Day
I don’t know about you, but this week I needed a break from holiday cheer for a while. That’s why I took my kids on a dragon hunt. Here’s how to do it, according to www.pbskids.org:
1. Set out on a dragon hunt: Stand together have your kids repeat after you as you chant words and perform actions. For example:
I woke up in the morning - stretch -
I decided to find a dragon - show claws and teeth -
I ate a hearty breakfast - eat -
And headed out the door - march -
I walked through the tall grass - push aside tall grass -
I squished through the mud, etc.
Add whatever adventures you and your kids would like.
2. Flee the dragon: When you encounter the dragon in its cave, run home by retracing your steps in reverse order at a much faster pace.
For more information on this activity and other ideas, see http://pbskids.org/arthur/parentsteachers/activities/acts/dragon_hunt.html
Groggy Day
With all of the holiday shopping, cooking, cold-weather school closures, winterizing headaches and other curves life throws at us this time of year it’s easy to get exhausted and stressed. Here are two helpful workouts – one to energize and one to relieve stress – featured in Fitness magazine. Follow the links below:
To energize: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-energizing-workout/
To alleviate stress: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-workout-for-stress-relief/
Cleaning Day
Let’s get that kitchen cleaned up.
1. Dance as you clear and scrub the counters, then do as many biceps lifts as you can. HOW TO DO THEM: Reach under the counter. Put your palms against the underside and pretend you are lifting it off the floor. Hold for 10-15 seconds.
2. Got dishes? Scrub them up while you keep movin that body. Then do as many wall push-ups as you can.
3. Now it’s time for the floor. Forget the mop and do “squat and scrubs.” HOW TO DO THEM: Squat down with a cloth, scrub the area around you with your right hand and then your left. Stand up and squeeze your bum as tight as you can. Take a step forward or to the side and repeat. Keep going till your floor is all done.
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Subscribe to:
Posts (Atom)
Posts
