Monday, March 4, 2013

Meals & Movements Monday

Most of us use Mondays as a jump-off point to begin a healthier eating plan, or plan a new workout routine.  It’s my favorite, and that’s what I’m doing personally this week.  With Spring closer (thank God), I want to be sure I’m toned up and in good shape as those sleeveless tops and shorts get pulled out.  Too many times in my life I’ve gotten my Spring/Summer clothes out and wondered how in the world they shrunk so much in storage over the winter!!!  It’s a good time to revisit our eating habits and just tweak here and there to ensure we’re fueling our bodies with the best food and drink possible to be our personal best!

So… each Monday I will be offering you a recipe and/or food tip, and one exercise.  Please note – you are fully responsible for any food or exercise regime you choose for yourself, and ALWAYS CHECK WITH YOUR DOCTOR before beginning!!!

Please feel free to email or post any of your favorite healthy recipes and exercises as well!  Additionally, while many of you already know this, I am a certified Pilates Reformer instructor at the RWJ Hamilton Center for Health & Wellness in Hamilton, NJ, and I teach privately as well.  If you’re interested in training with me, please get in touch by email, text or phone!  Enjoy today’s recipe and exercise, and here’s to a terrific new start for your wellness journey to YOUR BEST YOU EVER!


Coach Linda Bush

TODAY’S RECIPE: (from Food Network’s Trisha Yearwood’s show “Trisha’s Southern Kitchen” -- (adapted from her cookbook “Georgia Cooking in an Oklahoma Kitchen")

WINTER VEGETABLE SOUP (click here for link)
Total Time:  45 minutes (Prep:  15 min., cook 30 minutes)
Servings:  6

Two 14-ounce cans chicken broth
3 red potatoes (about 4 ounces each), peeled and diced into 3/4-inch pieces
One 14-ounce can diced tomatoes
One 10-ounce package frozen lima beans
2 tablespoons finely chopped onion
Salt and pepper
One 12-ounce can cream-style corn

In a medium saucepan, combine the broth with the potatoes, tomatoes, beans and onions, and season with salt and pepper. Bring to a boil, and then reduce the heat to medium. Cook the soup until the potatoes are tender, 20 to 25 minutes. Remove from the heat, stir in the corn and serve. Adjust seasoning as needed.

Per Serving: Calories: 170; Total Fat: 1 gram; Saturated Fat: 0 grams; Protein: 7 grams; Total carbohydrates: 34 grams; Sugar: 6 grams; Fiber: 5 grams; Cholesterol: 0 milligrams; Sodium: 1162 milligrams

The plank is an isometric core strength exercise that strengthens your abdominals, back and shoulders.  It can be done anywhere without any additional equipment.  The most common plank is a front plank (also called a hover), where you hold yourself up in a push-up position with the body’s weight borne on forearms, elbows and toes.  You can begin by holding it for 5 seconds, then work your way up to 2-3 minutes.  Remember, check with your doctor first before beginning any exercise program!!!  

Hold your body straight and rigid with your body in a straight line (think of a board, hence, “the plank”).  No sagging – keep your body straight!  Relax your head, look about 5-6” in front of your hands.  You can find a video demonstration at:

I got a kick out of finding out that the current world record for a plank is 1 hour, 20 minutes and 5.01 seconds set by 54 year old George Hood!  Go Boomers!

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