Slow Cooker Char Siu Pork Roast

So I recently invested in a crock pot!  LOVE IT!  So many wonderful meals to make and so little time, oh, wait, it is a crock pot you can leave it and let it cook!

In this recipe for Char Siu, the Chinese version of barbecue, the pork is cooked in the slow cooker for an extra tender, juicy, and stress-free meal. Serve with sticky or long-grain white rice and a steamed or stir-fried medley of bell peppers, carrots, snow peas, sliced baby corn, and water chestnuts.

Yield: 8 servings (serving size: 3 ounces pork and 1/4 cup sauce)

Ingredients

• 1/4  cup  low-sodium soy sauce
• 1/4  cup  hoisin sauce
• 3  tablespoons  ketchup
• 3  tablespoons  honey
• 2  teaspoons  bottled minced garlic
• 2  teaspoons  grated peeled fresh ginger
• 1  teaspoon  dark sesame oil
• 1/2  teaspoon  five-spice powder
• 2  pounds  boneless Boston butt pork roast, trimmed
• 1/2  cup  fat-free, less-sodium chicken broth

Preparation

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.

Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.

Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.

Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.

Nutritional Information

Calories: 227 (38% from fat)

Fat: 9.5g (sat 3.1g,mono 3.9g,poly 1.1g)

Protein: 21.6g

Carbohydrate: 12.7g

Fiber: 0.4g

Cholesterol: 73mg

Iron: 1.7mg

Sodium: 561mg

Calcium:30mg

Holly Rudin-Braschi, Grill Power, Cooking Light, MARCH 2006

Weekend Challenge

3 rounds
20 Fire Hydrants on each side
20 seconds of plank - Squeeze those buns
20 Fire Hydrants on each side
20 Push- ups - squeeze those buns
20 Fire Hydrants on each side

Sit Down to Eat

For a while now I've been saying a habit I would like to break is eating in my car or while walking around my house or in front of my computer.  I want to actually remember eating my food and tasting it.  I can't tell you how many times I've jumped in my car with my breakfast of a couple of boiled eggs and an apple and later not remembered even eating them.
This is dangerous for a couple of reasons, and frankly just not fun.  Enjoying a meal means acknowledging what you're consuming: not just mindlessly putting something in your body while fighting traffic.  Being present while eating makes your more likely to recognize when you've had enough to eat and monitor healthy portions.  And frankly, you're worth it.  No matter how busy you are you are worth taking a few minutes to sit down and actually look at your food.  You are worth sitting down your fork between bites and recognizing the taste and consistency.  Sitting down for a meal helps force these important nuances.  I encourage you to take it a step further.  Turn off the tv.  Pour your water in a nice glass, take out a cloth napkin and really have a meal.  Whether you're at lunch in your office break room or at a playground with your kids.  Think of your meal times as a time to stop and be present-it will help your sanity and your waist line.

Giada's Roman Style Chicken

• This recipe by Giada De Laurentiis sounds like a delicious chicken dish that will pack a lot of flavor without packing on a lot of pounds!  

foodnetwork.com

From foodnetwork.com:

• Roman Style Chicken 
• 4 skinless chicken breast halves, with ribs
• 2 skinless chicken thighs, with bones
• 1/2 teaspoon salt, plus 1 teaspoon
• 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
• 1/4 cup olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 ounces prosciutto, chopped
• 2 cloves garlic, chopped
• 1 (15-ounce) can diced tomatoes
• 1/2 cup white wine
• 1 tablespoon fresh thyme leaves
• 1 teaspoon fresh oregano leaves
• 1/2 cup chicken stock
• 2 tablespoons capers
• 1/4 cup chopped fresh flat-leaf parsley leaves  
• Get the how-to and lots of helpful videos HERE.

Weekend Challenge

25 meter sprint
50 walking lunges
50 pushups
25 meter sprint50 air squats
50 deltoid push ups
25 meter sprint

Hurry up and stand still: Why runners need yoga

By John Farah

Think it's ok to skip all your post workout stretching?  It may be for a little while but learn how the Marathon Man, John Farah, learned of Yoga's part in staying injury free.

(CNN) -- My friend Christine was into yoga long before it went mainstream, and she was good at it.Editor's note: John Farah is the co-author of "Let's Pick it up a Bit," a memoir and a guide to help people lead an active life. He has run more than 430 races, including 123 marathons.

She attended yoga camps, went on a yearly trek to India and even ritually cleansed her sinuses with warm saltwater -- literally sucked it up through her nose. She claimed it possessed a healing value and kept her from getting a cold.

That was the '70s.

She tried to convince me back then that yoga would be good for me, that it would loosen up my muscles and increase my body's longevity. I wanted nothing to do with it.  continue reading. . .

Prosciutto Stuffed Chicken Breast

from lconeday.com
Here's a way to spruce up that easy go to dinner protein:  chicken!

from living low carb one day at a time

The ingredients are listed below.  Check out the blog for the how to and more info!

6 thin cut boneless skinless chicken breast
3-4 slices of Prosciutto
1 3/4 cups of chicken stock, divided
2 garlic cloves, minced
3 sprigs of fresh Thyme
1 tsp Dijon mustard