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!

Blessings,

Coach Linda Bush
www.coachlindabush.com
609-331-9833

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

Ingredients
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

Directions
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.

Nutrition:
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

MOVEMENTS:
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:  http://www.bodybuilding.com/exercises/detail/view/name/plank

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!

Copyright 2013, "Coach Linda Bush" All Rights Reserved. The materials contained on this website are provided for general information only and do not constitute any form of medical or health care advice. We assume no responsibility for the accuracy of any particular statement and accept no liability for any loss or damage that may arise from reliance on the information contained on this site. Links to other websites from these pages are for information only and we accept no responsibility or liability for access to or the material on any website which is linked from or to this website. 

Tasty Tuesday

When the weather gets cooler and a bit rainy, and the grey clouds meander in the sky, I begin to crave the cozy warmth and taste of homemade soup. I love everything about the entire process, from selecting the right veggies from the market, grabbing some herbs from my garden, and spending a homey afternoon or evening in the kitchen just chopping, stirring and simmering delicious ingredients. My mouth is beginning to water just writing this!!! And ahhhh… the very best part, the EATING of the soup along with some fresh home-baked bread. There’s something about an afternoon making soup and serving it to those you love that just melts away your stress.

Now I’m not above having a yummy soup outside my kitchen, and I must admit Panera makes a killer bread broccoli cheese soup. Yes, it’s not for the faint of calorie-counters. But you know I believe in eating well in moderation, so if you know you’re going to be indulging in a not-for-daily-consumption item, just figure it into your caloric intake for the day, and enjoy it guilt free! But I digress…

Thanks to www.budgetsavvydiva.com, I found a copycat recipe for Panera’s Bread Broccoli Cheese Soup! Be sure to visit her website for lots of dee-lish recipes. (for step-by-step pictures check out her post at:

http://www.budgetsavvydiva.com/2012/05/copy-cat-panera-bread-broccoli-cheese-soup-recipe/

Ingredients
◦1/2 medium onion, chopped
◦1/4 cup melted butter
◦1/4 cup flour
◦2 cups half-and-half ( or skim milk)
◦2 cups chicken stock
◦1/2 pound fresh broccoli ( florets only)
◦1 cup carrots, julienne
◦1/4 teaspoon of salt
◦1/4 teaspoon nutmeg
◦1/2 teaspoon pepper
◦8 ounces grated cheddar cheese

Instructions
1. Saute onions in a little butter in a small pan – set aside.
2. In a large stockpot ( I accidentally used a medium-size pan) – melt butter. Add flour and mix for 3 minutes.
3. Slowly add half- half – mixing the entire time.
4. Slowly add chicken stock- mixing the entire time.
5. Let simmer on low for 20 minutes.
6. Add broccoli, carrots; onions and cook on low for 25 minutes.
7. Season with salt, pepper; nutmeg.
8. Place soup in a blender or use an immersion blender and puree.
9. Heat soup over low heat and add cheese and mix till melted.
10. Serve ( hopefully in a bread bowl) and Enjoy

For a quick make bread (although it will take a couple of hours to rise), surf over to

http://heart-hands-home.blogspot.com/2011/06/five-minute-bread-refrigerator-mix.html

for a great five minute (refrigerator mix) dough recipe that you can make into bread bowls!

So get ready to snuggle up on the couch , turn on the game, and root for your favorite team with family and friends this weekend while chowing down on a bowlful of pure L-O-V-E!!!

Blessings,
Coach Linda Bush

Tasty Tuesday

Did you know that January is National Soup month? I am a soupaholic, and I love everything about it – from chopping up the veggies to sautéing the onions/garlic until they’re golden, to the pot simmering on the stove... the smells, the sounds, the bright veggie colors, and of course the TASTES!!!! There is something incredibly satisfying about making a big pot of soup on a cold day. It’s almost healing to the soul (and it doesn’t just have to be chicken noodle)! When cold weather hits, the first thing my dear friend Kasey does is run for her turtleneck sweaters and her soup-cooking gear! I’ve spent many a night sitting in her kitchen sharing laughter and friendship over a steaming bowl of homemade soup.

Today I found a recipe on my favorite food store’s website, www.wholefoodsmarket.com. They’re featuring an array of soup recipes this month, and their Simple Black Bean Soup caught my eye. It’s easy to make, easy on the budget, nutritious, and has only 120 calories per serving and a whopping 7g of protein and 7g of fiber! What’s not to love?!?!?

Another thing I love about soups is that you can easily double or triple the recipe to have enough not only for your freezer for future meals, but to give away to someone you know that needs a meal. Perhaps it’s someone sick, an elderly neighbor, a friend who has a crazy schedule and would love a home-cooked meal, or a single parent. Deliver it with a loaf of bread and a bag-o-salad from the market, and it’s a lovely and thoughtful (and I’m sure oh-so-welcome) treat! I remember when I was a single parent recovering from pneumonia, a woman from our church brought me a hot dinner from soup to dessert for my daughter and I – thinking about it still touches my heart. What a blessing that meal was from that angel in disguise. Imagine how something as simple as a bowl of soup given in heartfelt friendship mayn last in someone’s memory for years to come.

So exercise those culinary muscles, wild women, and stir up some divinely delicious soup for yourself, your family, and someone in need. It will leave a wonderful taste in everyone’s mouths!

Blessings,

Linda

***********************

SIMPLE BLACK BEAN SOUP


Serves 8 (vegetarian, gluten-free)
Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans. Serve with hot sauce or salsa, if you like.

Ingredients
1 pound dried black beans (about 2 1/2 cups), rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped

Method
Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.

In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and cook, stirring frequently, until onions are translucent and beginning to brown, about 10 minutes. Stir in cumin and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Spoon into bowls for serving and garnish with avocado.


Nutrition

Per serving: 120 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 15mg sodium, 20g total carbohydrate (7g dietary fiber, 2g sugar), 7g protein

Foodie Friday

Finally, the muggy, sticky weather here in New Jersey broke, and there was a delicious chill in the air as I stepped out on the back porch this morning. Ahhh… and speaking of delicious, I had a cup of absolute comfort for breakfast – Nature’s Path Organic Maple Nut Organic Instant Hot Oatmeal. It was hot, creamy and sweet, with a bit of crunch from the organic hazelnuts and altogether perfect for a cool autumn morning. One packet does contain 210 calories,

but it is nutrient dense, and nutrient dense foods will leave you more satisfied, so I recommend eating this first thing in the morning. (Nutrient-rich foods contain a wide variety and significant amount of essential nutrients, so your body can be chemically satisfied with a relatively small amount.) Then mid-morning I suggest eating some protein/carb combo (like a cup of yogurt with nuts, or an apple with some organic peanut butter). Of course, be sure these work with any dietary restrictions you may have! And since I’m not a certified dietician, these are only ideas I’m sharing that have worked for me, or have been written about/recommended by people in the industry.

No, I’m not trying to do a commercial pitch for the product, but periodically I will be offering you recommendations for foods and recipes and nutrition information, so you can exercise your cooking muscles and add to your toolbox of healthy eating tips, tricks and tools.

I also received a great soup recipe this week from the weekly newsletter of the George Mateljan Foundation – it’s a “Super Energy Kale Soup”, chock full of carrots, kale, garlic and mmm-mmm good! It takes about 40 minutes from start to finish, serves four, and the only thing I changed is taking out the red potatoes and switching them with sweet potatoes. Of course, you can add other favorite veggies as you choose to make it even more colorful and nutritious (I may add some red pepper flakes for an extra little kick). I’ve added the recipe below. I just love-love-love to make soup in the fall and winter, so I’ll be making this on Sunday. Soup, homemade bread, snuggle down and watch the game with family/friends – love it! Go Steelers!

So there you have it, foodie friends – have a cooking musclefest this weekend, and enjoy!

Blessings,

Linda

SUPER ENERGY KALE SOUP

Ingredients:

1 medium onion, chopped
4 cloves garlic, chopped
5 cups chicken or vegetable broth
1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
1 cup diced celery
2 sweet potatoes, diced into 1/2-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste

Directions:
Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a medium soup pot.
Healthy sautee onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sautee for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until sweet potatoes are tender, about 15 more minutes.
Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.
Serves 4