Weekend Challenge

20 Air squats
20 Burpies
20 Push-Ups
3 rounds...for time.

Sitting and Watching

‘No matter what gets in the way or which way the wind does blow… I’ll just sit here and watch the river flow.’ ~Bob Dylan

Post written by Leo Babauta.

Have you ever felt that we are rushing through life, that we get so caught up in busy-ness that life is passing us almost without notice?

I get this feeling all the time.

The antidote is simple: sitting and watching.

Take a minute out of your busy day to sit with me, and talk. Take a moment to imagine being in the middle of traffic — you’re driving, stressed out by the high amount of traffic, trying to get somewhere before you’re late, angry at other drivers who are rude or idiotic, completely focused on making your way through this jungle of metal on a ribbon of asphalt. Now you’ve gotten to the end, phew, you made it, wonderful, and you’re only a few minutes late … but did you notice the scenery you passed along the way? Did you talk to any of the other people along your path? Did you enjoy the ride?

No, probably not. You were so caught up in getting there, in the details of navigating, in the stress of driving, that you didn’t have time to notice your surroundings, the people nearby, or the wonderful journey. This is how we are in life.  Keep reading . . .

Slow Cooker Ratatouille

--1 eggplant

--1 zucchini

--1 yellow squash that looks like a zucchini ---no idea what it is really called

--1 can peeled whole tomatoes (drained)

--1 can diced fire roasted tomatoes (and juice)

--1/2 yellow onion

--1 yellow pepper

--1 orange pepper

--3 cloves minced garlic

--2 T olive oil

--1 t Italian seasoning

--1 t kosher salt

--1/2 t black pepper

--1/2 cup water  

get the directions . . .

Weekend Challenge

10 rounds
5 push ups
15 squats
5 burpees
15 sit ups

55 Ways to Take Care of Yourself When You're Busy Busy Busy

Say no to anything that is not important to you

Laundry, phone calls with your mom, demanding girlfriends – this is not the time to be nice and “responsible”. Give yourself the permission to focus on what’s important. Getting the unessential responsibilites off your schedule will not only create som extra time and space, it will also lighten the burden you’re feeling to keep up with it all.

Ask for help

There’s nothing wrong with asking for help, and you’ll quickly learn that most people around you actually love to be asked! It makes them feel useful and important. What usually helps the most is to get help to do the normal things; cooking, shopping and regular every-day tasks. However, don’t underestimate how important the people in your life can be when it comes to feedback, motivation and supporting your self-confidence regarding the important work you’re doing.

Get enough sleep

An oldie, but a goodie. This old advice is not only essential when it comes to self-care, it is also absolutely essential when it comes to being able to do your best. Particularly important when it comes to exam periods and work stress, sleep will help you achieve. It’s easy to think that a few extra hours of work will do you more good, but it won’t. Sleep will.

Drink tea

Coffee will only get you that far, before it sends you down into tiredness again. While still being hot and comforting, tea (and especially the herbal kind) won’t make you dehydrated and shaky. If you’re feeling tired and think you need a coffeine boost, go for cold water (or iced tea) instead. Cold water will help wake you up!

Keep Reading . . .

Kansi

Ingredients

3 pcs beef shank cuts (around 1.2 to 1.5kg)
2 cups sliced young jackfruit
3 large tomatoes, chopped
2 stalks lemongrass
2 onions, quartered
1 thumb sized ginger, sliced
4-6 pcs green finger chillies
1 tbsp annatto powder
7 pcs batwan fruit or 1 large packet sinigang mix
salt
freshly ground black pepper

get the how-to . . .

Weekend Challenge

Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.

Sleeping Late, Eating Late Leads to Gaining Weight

A message to night owls: There's news that your bedtime -- and those late-night snacks -- may be preventing you from dropping those stubborn extra pounds. A recentstudy took on an important, and under-examined, aspect of the sleep-weight loss connection: how the timing of sleeping -- and of eating -- can affect weight. Researchers at Northwestern University examined the effects of sleep timing on diet and body-mass index (BMI), and found that late bedtimes and late mealtimes can lead to less healthful diets and to weight gain.

A group of 52 adults -- 25 women and 27 men -- spent seven days keeping food logs and having their sleep and waking activity measured by a wrist sensor. The researchers divided participants into two categories of sleepers: 

• "Normal sleepers" reached the midpoint of their night's sleep before 5:30 a.m. These sleepers were asleep by shortly after midnight, and woke around 8 a.m. Among the study group, 56 percent were normal sleepers.


• "Late sleepers" reached the midpoint of their nightly sleep after 5:30 a.m. They went to sleep in the middle of the night, well after midnight, and woke in the mid-to-late morning. Among the study group, 44 percent were late sleepers.

keep reading . . .

Before & After: Tommy Trudnak. No More Denial, Just Dedication

I was like most couch potatoes, only I thought I was in pretty good shape - until July 2011 when I was enjoying a beautiful day out with my family after a family reunion. My wife was taking photos of us and I was laughing and having a blast. We went home and everyone was anxious to see the pictures of us having fun so I down loaded them.

I saw the picture of myself and thought, "Who is that?" I was in complete denial, thinking I looked and felt good.

My cousin Mike had been telling me about this boot camp he was going to and how great it was. He had said I needed to come, but like most people, I was full of fear - all I thought of was some huge guy screaming in my face telling me to quit crying and move. But I was so ready for a change so I went.

It was so not what I thought; the instructors were so encouraging and helpful. It was great - not easy, but really rewarding after every little accomplishment like holding a push-up plank or running a mile. I felt so much pride.

I was two weeks in when I got injured. After seeing the doctor, he told me I would need to take time off to heal. I was so mad because I worked so hard and now I would have to start over. I went to Dena (Cyr - OBC North Georgia Owner) and told her the news. She was so great. She said I could come back when I was healthy. I promised her I would stay on the food plan and I did. I lost 10 pounds while healing.

I came back stronger and more determined then ever. I worked hard every day, and although it was not easy, I did it with the help of all the instructors. At the end of my months in camp, I lost a total of 25 pounds and many notches off my belt.

I now help instruct new campers to achieve their goals! So come work out with me at Hoschton Park - we work hard and you will love it. Results start when you make the commitment. Hope to see you out there!

Chicken Orzo Soup

• As the temperature drops soups become the go to meal.  Check out this spin on the traditional Chicken Soup.
• 1 (32-ounce) container fat-free, less-sodium chicken broth, divided 
• 1/2 cup uncooked orzo
• 2 teaspoons olive oil 
• 2/3 cup coarsely chopped carrot 
• 1/2 cup coarsely chopped celery 
• 1/2 cup chopped onion 
• 3/4 pound skinless, boneless chicken breasts, cut into 1/2-inch cubes 
• 1 1/4 cups water
• 3 fresh parsley sprigs
• 1 fresh thyme sprig
• 4 cups fresh baby spinach 
• 1 tablespoon fresh lemon juice 
• 1/4 teaspoon salt 
• 1/8 teaspoon black pepper

keep reading . . .

Weekend Challenge

3 vertical jumps, 3 squats, 3 long jumps - 5 rounds

Back-to-Basics Nutrition Plan

Tip 1: If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.

Tip 2: Eat real foods every meal and snack. Eat more free-range, lean protein — fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.

Tip 3: If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.

Tip 4: Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.

Tip 5: Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.

Get the other 5!  

Farro Salad With Beets, Beet Greens and Feta

2 medium or 3 small beets (any color) with greens, the beets roasted, the greens stemmed and washed in two changes of water

1 cup farro, soaked for one hour in water to cover and drained

Salt, preferably kosher salt, to taste

2 tablespoons sherry vinegar

1 teaspoon balsamic vinegar

1 small garlic clove, minced or pureed

1 teaspoon Dijon mustard

1/2 cup extra virgin olive oil (may substitute 1 to 2 tablespoons walnut oil for 1 to 2 tablespoons olive oil)

1/2 cup broken walnut pieces

2 ounces feta or goat cheese, crumbled (more if desired for garnish)

1/4 cup chopped fresh herbs, such as parsley, tarragon, marjoram, chives, mint

get the directions . . .

Post Gobble Workout

10 sit ups and 10 burpies...10 rounds-for time.

Make Running a Family Tradition

Whether you're participating in the challenge or bringing the cheers and high-pitched screeches to the scene, everyone's a part of the journey.

I never in my life thought that I would be immersed into a world of running, endless supplies of GU packets and aquaphor. However, I have found myself locked in and ready to go, but not for the reasons you may obviously think.

See, I'm not a runner, nor have I ever been. The whole 'Runners World', which everyone always talked about, sounded so foreign to me. I was only able to understand it once I was thrown into the scene at a speed which felt like my boyfriend's seven minute per mile pace. I now refer to my mother, brother and boyfriend as the "Awesome Threesome".

They've formed this nomadic trio in which they venture over many different states to run half marathons and marathons. They've become this team, each running at their own pace, but all with the same gratifying end result. I guess you could say that I've become familiar with this whole running lifestyle, in the sense that I know what to expect at each race and could navigate any expo on my own. I've become a cheerleader, the support on the sidelines and the big smile, with a raspy voice, at the finish line.  Keep reading and be inspired to get your family active this Thanksgiving!  

Slow Cooker 20 to 40 Clove Garlic Chicken

3-4 pounds chicken
1 large onion (or 2 bitties, like I used), sliced
1 tablespoon olive oil
2 teaspoons kosher salt
2 teaspoons paprika
1 teaspoon pepper
20-40 garlic cloves, peeled, but intact


get the directions for this awesome slow cooker recipe.  

Weekend Challenge

100 air squats 3 min. rest, 100 air squats.

Why You Should Keep a Workout Journal

You can get better results faster, and who doesn't want that?

If you want to see results from each and every workout you do, chart your progress in an exercise journal. According to Jeffrey Katula, PhD, an exercise physiologist at Wake Forest University, self-monitoring your workout has proved to be a cornerstone in losing weight and building muscle.

While many people jot down their weight after stepping off the bathroom scale, researchers at Northwestern University found that those who consistently tracked their exercise habits — especially during holidays — lost more weight compared to those who did not.

How can you increase your chance of journal success? "Keep it simple," says Katula. "You're more likely to stick with something that's convenient." Westcott suggests recording the exercises you do, the weight load and the number of repetitions. Also record the time you spend doing cardio, along with other available measurements, including distance, for example, or the pre-programmed treadmill or stationary bike program you followed.  Keep reading . . .

Twice-Roasted Sweet Potatoes with Chipotle

Ingredients

• 6 medium sweet potatoes, unpeeled (about 3 1/2 pounds)
• 1/4 cup butter, softened
• 1 tablespoon finely chopped chipotle chiles, canned in adobo sauce
• 1 teaspoon adobo sauce
• 1/2 teaspoon salt
• 3 green onions
• keep reading & get the how-to . . .

Weekend Challenge

Run 1 mile, lunging 30 steps every 1 minute.

A Reminder on Maintaining Bone Health

By JANE E. BRODY

Is fear, ignorance or procrastination putting you at risk of a devastating bone fracture?

Most of the news about osteoporosisconcerns the side effects of current therapies and preventives. But it is important to put these effects in perspective — and to focus on treatment benefits and practical measures that can help to prevent costly and debilitating fractures in fragile bones.

Osteoporosis is both underdiagnosed and undertreated. Doctors say it is underdiagnosed because many who have it fail to get a bone density test, sometimes even after they suffer a fracture. The condition is undertreated because some people avoid drug therapy for fear of side effects, while others take their medications erratically or stop taking them altogether without consulting their doctors.

It is easy to understand the prevailing concern. People hear about drug side effects like osteonecrosis, or bone death, of the jaw (extremely rare and mostly in cancer patients) and unusual fractures of the thigh bone. They hear that supplements of bone-building calcium can increase the risk of heart attack or stroke.

Some 10 million Americans have osteoporosis, and 34 million more with low bone mass are at risk of developing it. It is a silent disease that typically first shows up as a low-trauma fracture of the hip, spine or wrist. Low-trauma does not mean no trauma; someone with healthy bones who falls from a standing height or less is unlikely to break a bone, according to Dr. Sundeep Khosla, president of the American Society for Bone and Mineral Research.

While women are the far more frequent victims of osteoporosis and develop it at a younger age, men — especially those over 70 — are also at risk and even less likely than women to have the disease diagnosed and treated.  Keep reading . . .

Creamy Pumpkin Curry

1 small sugar pumpkin

2 pounds of shrimp or other seafood/protein of your choice

2 carrots, sliced

1 medium yellow onion, diced

4 small zucchinis, diced

1 14oz can coconut milk 

1 cup chicken stock

2 tablespoons coconut oil

1 teaspoon fresh grated ginger

1 teaspoon crushed garlic

1 teaspoon coriander

½ tablespoon turmeric powder

sea salt to taste

get the how-to . . .

Weekend Challenge: let me introduce you to your legs

50 air squats, 4 rounds.
rest for 2 minutes between rounds

How Sugar Affects the Body in Motion

Sugar is getting a bad reputation. A cover article in The New York Times Magazine several weeks ago persuasively reported that our national overindulgence in fructose and other sugars is driving the epidemics of obesity, diabetes and other illnesses. But that much-discussed article, by the writer Gary Taubes, focused on how sugars like fructose affect the body in general. It had little opportunity to examine the related issue of how sugar affects the body in motion. Do sweeteners like fructose — the sweetest of the simple sugars, found abundantly in fruits and honey — have the same effect on active people as on the slothful?

A cluster of new studies suggests that people who regularly work out don’t need to worry unduly about consuming fructose or other sugars. In certain circumstances, they may even find the sweet stuff beneficial.

The unique role that the various sugars play in exercise is well illustrated by anew study published in March in Medicine & Science in Sports & Exercise. It involved a group of highly trained cyclists and their livers. For the experiment, Swiss and British researchers directed the cyclists, all men, to ride to exhaustion on several different occasions. After each ride, they swallowed drinks sweetened with fructose or glucose, another simple sugar often identified as dextrose on ingredient labels. (Some also drank a milk-sugar sweetener.)  Keep reading . . .

Slow Cooker Pork Loin

Ingredients
Whole Pork Loin
Vegetables, optional
Seasonings of choice
Liquid, maybe

Instructions
If using vegetables, prepare as desired and place in bottom of the crock.  Season lightly if desired.  Brown in a skillet if desired.  Place whole pork loin in crock and season as desired.  Cook on low 4-8 hours, high 3-6 hours.  Pork is done at 145 degrees.  Keep reading for variations . . .

Weekend Challenge

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do pushups from your toes do your pushups from the knees.
After that, 100 air squats for time.

Cerebral Fitness: Mastering the Mental Game

Most athletes spend a great deal of time improving physical fitness and nutritional practices. Not too many spend time improving mental strength. When physically equal, the athlete with the strongest mental game wins every time. In some cases, an athlete with stronger mental skills can produce a better performance than an athlete that is physically stronger.

Where to Begin?

If you've never worked on your mental skills, a good place to start is to take notice of what that little voice in your head is saying. You'll want to determine if what your inner voice has to say is appropriate or exaggerated.

Once you realize that negative self-talk limits your performance as an athlete and in everyday life, there are several books, seminars, CDs and DVDs available to help you work on mental toughness. Pick one to start your journey.

If you have already worked on mental fitness, perhaps it's time for a review of your favorite techniques—or to try something new. Just like any other skill, mental fitness takes maintenance and can improve with the proper training.

Keep Reading . . .

One Pot, One Pan, One Dish Meals

 Is time too tight for cooking each night?  Try cooking a big pot of food on Sunday, cooling it, and putting up single serve portions for later in the week or month!!  It’s easy and once you try some of these ideas, you’ll probably come up with your own.

Dish	Recipes
Turkey Chili This hearty chili is made with turkey sausage and ground turkey meat. It will fill you up!!	6 ounces hot turkey Italian sausage 2 cups chopped onion 1 cup chopped green bell pepper 8 garlic cloves, minced 1 pound ground white meat turkey 1 jalapeño pepper, chopped 2 tablespoons chili powder 2 tablespoons brown sugar 1 tablespoon ground cumin 3 tablespoons tomato paste 1 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 2 bay leaves 1 1/4 cups Merlot or other fruity red wine 2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped 2 (15-ounce) cans kidney beans, drained 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble. Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.   Cool completely before packaging. 8 servings
Gazpacho (no cook) This cold vegetable soup can be made quickly in your food processor/blender (chopped) or you can make a chunky version (chunked) by hand dicing ingredients.  It keeps for 2 weeks in the fridge and is a great meal or snack!! You can put a dollop of fat free sour cream on top, or have with a piece of low-fat cheese	6   large ripe tomatoes (peeled or unpeeled: you choose)  chopped or chunked 4   large carrots chopped or chunked 1   large English cucumber or 2 medium regular, chopped or chunked 1   red bell pepper (or green) chopped or chunked 1   large Vidalia or other sweet onion, chopped or chunked 1   large bunch fresh parsley (cleaned well) chopped 3   minced garlic cloves 6   T balsamic vinegar 6   T extra virgin olive oil 1   C V-8 or tomato juice salt & pepper to taste Chop & blend all ingredients or process items together, season and taste. Makes a lot!

White Chicken Chili

2   large onions, chopped 4   garlic cloves, mashed 4   T olive oil 2   pounds boneless skinless chicken breast, cut in to 1” cubes 6   C low sodium chicken stock or broth 2  14.5 oz cans navy beans, drained and rinsed 2   4.5 oz cans of chopped green chilis (in the Mexican food section) ½  t  ground cloves 1   T oregano (dried) 1   T cayenne salt & pepper to taste 1   C Monterrey Jack cheese, grated 1   C non-fat sour cream 4   jalapeno peppers, diced & seeded (be careful) ¼  C fresh cilantro chopped Sautee onion and garlic in olive oil until onions are clear. Add chicken and cook thoroughly. Add stock and drained beans and chiles. Add seasoning.  Simmer a long time. Enjoy with some cheese, sour cream and fresh jalapeno peppers. This freezes well (minus the toppings)

Basic Chicken Soup/Stew This is a kitchen basic, but you can add or subtract from it according to your personal taste!!  Whole wheat noodles can be substituted with cooked barley or brown rice for a nutritious twist.

1 ½   pounds boneless skinless chicken breasts, cut into 1” cubes or strips 2   T olive oil 1   onion, diced 6   large celery stalks, diced 4   large carrots, diced 6   C  low-sodium chicken broth 1   T  poultry seasoning 3   t minced garlic 6   oz  whole wheat egg noodles or pasta  (or 1 ½ C cooked brown rice or barley) salt & pepper to taste ¼  C fresh parsley In a large pot with a lid, brown chicken chunks all over until no longer pink; about 3 minutes. Stir a lot!  Add the onion, celery, carrots and cook for 10 minutes until the veggies are softened.  Add broth and seasoning.  Cover and cook for 15 minutes over medium-high heat. Stir in uncooked noodles or cooked grains and cook for additional 10 minutes.  Enjoy some now, OR Remove from heat; cool completely, and package up for future meals.  Makes 8 cups of soup/stew.

Vegetarian Vegetable Soup This hearty vegetable soup can be enhanced with cooked brown rice or barley, or with whole wheat egg noodles.  Add or subtract your favorite vegetables!

4   T  extra virgin olive oil 2   large sweet onions, diced 2   large red bell peppers 3   t garlic, minced 2   large red bell peppers, diced 1   28 oz can tomatoes, can be diced or whole; your choice, do not drain 1   10 oz frozen green beans 1   6 oz can of whole kernel corn 1   14 oz can of kidney, black or pinto beans, drained well salt & pepper to season Optional seasonings:  “Mexican”:  cumin, oregano, chili powder; “Italian”: basil, oregano, parsley. In a large pot with a lid, put olive oil, onions, peppers and garlic in and cook until softened, about 10 minutes. Stir often.  Add tomatoes with juices, and cook on medium-high heat until simmering.  Add green beans, corn, and beans and your seasoning mix.  Cook additional 15-30 minutes. Add additional starch items, if desired.  Enjoy, or remove from heat, cool completely, and store in containers.  Makes 4-6 C.

Super Pasta Sauce

6   ounces hot turkey Italian sausage 2   cups chopped onion 1   cup chopped green bell pepper 8   garlic cloves, minced 1   pound ground white meat turkey 2   28 oz cans of Italian diced tomatoes (reserve liquid) 1   6 oz can of tomato paste 3   T dried basil, dried oregano 4   T fresh chopped parsley salt & pepper to taste Heat a large pot or Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 3 ingredients.  Stir often and break meat up into small bits as you go.  Add tomatoes and tomato paste.  If it seems thick, add the reserved liquid until it thins out.  Add herbs and seasoning, and cook over medium heat 30 minutes, stirring occasionally.  Cool completely and portion out into containers.  Freezes well.

Vegetable Pasta Sauce

4   T  extra virgin olive oil 2   large sweet onions, diced 3   t garlic, minced 2   large red bell peppers, diced 2   large zucchini squash, sliced 2   28 oz can diced Italian tomatoes, reserve juices 1   6 oz can tomato paste 2  T dried:  basil, oregano salt & pepper to taste 4   T fresh Italian parsley, cleaned and minced 1   6 oz can black diced olives (optional) In a large pot with a lid, put olive oil, onions, peppers, zucchini and garlic in and cook until softened, about 10 minutes. Stir often.  Add tomatoes with juices, and cook on medium-high heat until simmering. Stir in tomato paste and herbs & seasonings. Simmer, uncovered for 30 minutes.  Stir in parsley and optional olives.  Enjoy with pasta.  Cool remainder completely and package up for future dinners.

Grilled Chicken & Veggies A grill pan is a great investment in your kitchen.  This recipe can be cooked on your outdoor grill, but a grill pan works well for a quick meal prepared indoors! Served hot, great with orzo pasta or brown rice. Cold chicken & veggies are great on a salad or mixed with pasta!!!

1   pound boneless, skinless chicken breast  cut into your portion size 4   T extra virgin olive oil 4   T lemon juice 2   t oregano (or Italian seasoning blend) salt & pepper to taste 2   zucchini squash  cut into chunks or strips 1   red bell pepper  cut into chunks or strips 1   sweet onion  cut into thick slices 6   oz fresh asparagus Put chicken pieces, olive oil, lemon juice, oregano and spices into a bowl or a Ziploc bag.  Refrigerate for 30 minutes or up to several hours.   When ready to prepare, heat grill pan on stove (or prepare outdoor grill) and put chicken pieces on hot grill.  Allow it to sit, grill side down, for 3 minutes to get grill marks.  Turn chicken and cook other side for another 1-2 minutes, depending on thickness.  Remove chicken pieces and set aside (cover with foil if you are eating).  Spray grill pan with Pam, and cook vegetables, not overcrowding the grill pan)   Cool and package up portions for lunches and dinners.

Curried Vegetables This easy curry saves time, but you can add fresh veggies if you like.  Serve with brown rice and top with almonds and fat free plain yogurt for an authentic dish.

1   T olive oil 1   onion, chopped 2   cloves crushed garlic 2 ½ T curry powder (garam masala) 2   T tomato paste 1   14 ½ oz can diced tomatoes, including liquid 1   cube vegetable bouillon 1   10 oz package of frozen mixed vegetables  (or, choose all fresh produce if you like) 1 ½ C  water salt & pepper to taste pinch of cinnamon ¼    C chopped cilantro In a large pot over medium heat add olive oil, onion and garlic.  Cook until almost browned, stirring often.  Add curry and tomato paste and cook 3 more minutes. This combines the flavors.   Stir in next 6 ingredients and cook for 30 minutes until veggies are cooked.  Serve with chopped cilantro.