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.

Making your own Condiments

Lower your sodium intake and control  the quality of your food by making your own condiments.  Click HERE for recipes to make your favorite toppings.

Weekend Workout Challenge

Tabata Squats:
20 seconds on 10 seconds rest
8 rounds

How Exercise Can Strengthen the Brain By GRETCHEN REYNOLDS

Can exercise make the brain more fit? That absorbing question inspired a new study at the University of South Carolina during which scientists assembled mice and assigned half to run for an hour a day on little treadmills, while the rest lounged in their cages without exercising.

Earlier studies have shown that exercise sparks neurogenesis, or the creation of entirely new brain cells. But the South Carolina scientists were not looking for new cells. They were looking inside existing ones to see if exercise was whipping those cells into shape, similar to the way that exercise strengthens muscle.

For centuries, people have known that exercise remodels muscles, rendering them more durable and fatigue-resistant. In part, that process involves an increase in the number of muscle mitochondria, the tiny organelles that float around a cell’s nucleus and act as biological powerhouses, helping to create the energy that fuels almost all cellular activity. The greater the mitochondrial density in a cell, the greater its vitality.  keep reading . . .

Roasted Beets With Chiles, Ginger, Yogurt and Indian Spices

1 3/4 pounds beets; a mix of red, yellow and chiogga is nice

2 tablespoons extra virgin olive oil

1/2 teaspoon kosher salt, more to taste

Pepper, to taste

1/2 teaspoon black mustard seeds

1/2 teaspoon coriander seeds

1/2 teaspoon cumin seeds

1 fat garlic clove, finely chopped

1/3 cup plain Greek yogurt

1/2 jalapeño pepper, seeded and finely chopped

1 teaspoon grated fresh ginger

1 teaspoon lime juice, more to taste

2 tablespoons chopped fresh cilantro

Pomegranate seeds for garnish, optional

Keep Reading for the how-to . . .

Weekend Challenge: 100

5 squats
5 push-ups
5 sit ups

20 rounds

How Much to Drink During a Marathon

The 2011 Chicago Marathon on Sunday marks the beginning of the fall marathon season in the United States, culminating on Nov. 6 with the New York City race. In those two events alone, more than 80,000 runners will attempt to cover the 26.2-mile marathon distance. But two newly released studies suggest that there are reasons to be concerned about some of the racers’ readiness. The studies show that a worrying large percentage of distance runners may not know how to drink.

Some runners may be drinking too much water or other fluids. Others may be taking in too little. And a disconcerting majority don’t seem to be concerned about whether they are drinking a safe amount at all, according to the new reports.

keep reading . . .

For the love of eggplant

Use this recipe for your next get together - football anyone?

To make 2 generous servings, I used:

1 eggplant
2 tbsp olive oil
1/2 avocado
3 oz feta cheese
2 oz olive tapenade
basil leaves for decoration

optional toppings: tomato salsa, caramelized onions, pine nuts, walnuts, pesto sauce, sour cream


get the how-to . . .

Workout Challenge

10-9-8-7-6-5-4-3-2-1 sets of sit-ups
100 meter sprint between each set

Big ‘FAT’ Blog Post – Part 1

Posted by Amy Kubal 

Fatt – in the minds of many it’s a four letter word (that’s why there’s the extra ‘t’…).  We’ve been told that eating too much fat will result in heart disease, obesity, diabetes, etc.  There are said to be ‘good fats’ and ‘bad fats’ – but which is which and does it really matter?  Look around the grocery store and you see low fat this and fat free that.  They even make ‘fat free’ fat – check out the margarine section and the peanut butter shelves…  With such strong anti-fat messages it’s hard not to get caught up in all the hype.  The tides are slowly turning and the message that fat is evil is being brought down piece by piece, but that leaves a lot of questions and controversy.  Is all fat good, even saturated fat?  What’s the deal with omega-3’s, and what the heck is a medium chain triglyceride?  It’s hard not to be confused!  To help end the mystery the Paleo Dietitians are going to answer some Big “Fat” questions.  This is part one of a three part “Big Fat Blog Post” series – be sure to come back next week for part two!

Question #1 – Answered by – Stephanie Greunke, RD

If saturated fat is supposed to clog your arteries when you consume it, then how exactly does it do this?  And if it doesn’t, then why has that message been so heavily hammered down our throats for the past decade?

Answer:

get the answer . . .

Kale Salad with Avocado and Apple

adapted from Lucid Food by Louisa Shafia

Ingredients:

*1 bunch of kale, thick stems removed and coarsely chopped
*1 ripe avocado, diced
*sea salt and freshly ground pepper
*1 small garlic clove, peeled and minced
*3 tablespoons olive oil
*1 carrot, peeled and sliced into thin half moons
*1 small, green apple, sliced thin
*1 scallion, green part only, thinly sliced
*1 large handful of raw or toasted pine nuts (or toasted almonds)
*1 handful of dulse flakes- optional
*1 handful fresh mint, chopped- optional


get the how to.

Workout Challenge

Sprint 200m and do 25 push ups, 3 rounds.