Whitefish Ragu w/ Gluten Free Pasta

Ingredients

2 cups Gluten Free pasta of your choice
1 tbsp Olive oil, divided
3 cloves Garlic, minced
1 Medium white onion, diced
1 Medium carrot, peeled and diced
2 stalks Celery, diced
1 lb Whitefish fillet, skinless, cut into 2-inch chunks (such as sole, halibut, tilapia or haddock)
1 cup Canned low-sodium cannellini beans, drained and rinsed
1 1/2 cups Low-sodium chicken or vegetable stock
1 28-oz Can no-salt-added diced tomatoes (about 3 cups)
2 Bay leaves
3 tbsp Flat-leaf parsley, chopped2 tbsp fresh lemon juice
1/4 tsp Each red chile flakes, sea salt and fresh ground black pepper
Preparation

1. Bring a large pot of water to a boil over high heat and cook pasta according to package directions. Drain pasta, toss with 1 tsp oil and set aside.

2. While pasta is cooking, heat remaining oil in a large saucepot over medium-high heat. Add garlic, onion, carrot and celery and cook for 3 to 4 minutes, or until vegetables are tender.

3. Add fish and beans to pan with sauteed vegetables, stir gently and cook for 1 to 2 minutes. Add stock, tomatoes and bay leaves to fish mixture, increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally for 6 to 8 minutes, or until fish is fully cooked and ragu has reduced slightly. Remove bay leaves and season with parsley, lemon juice, chile flakes, salt and black pepper.

4. Divide pasta equally among 4 bowls and top with ragu. Serve immediately

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Pilates is an Awesome Experience

I was told by my Doctor that if running was my love,  I would have to incorporate Pilates to my life style to keep running.   Here is what i have learned, and of course what hurts now.

What’s the difference between mat Pilates and reformer Pilates?

I have learned that Pilates mat workouts and Pilates reformer workouts provide similar benefits, it’s no wonder that newbies like me are often confused about which form is right for their current goals and abilities. Here’s a breakdown of the two types of classes to help you..

Working against resistance is essential to the Pilates exercises, which are designed to train the body’s “powerhouse” —  this is the part i need to keep strong to continue to be a runner : the abdomen, lower back, hips and buttocks. But you can accomplish that in Pilates using either a mat, where your own body weight creates resistance, or a reformer, where pulleys and springs create resistance.

How Pilates on a mat works

Pilates mat work is often done group classes, which are much easier to find than reformer sessions.  I have been a memeber in my health club for over 6 years and i restly learned they offered two types of classes, And even gyms without full Pilates studios often offer mat classes, usually at no additional fee for members.

Many Pilates experts recommend mat classes as the best bet for us beginners. Average students typically add reformer work after three months of once-a-week mat classes.   Teachers insists that new clients acquire a foundation on the mat before launching into apparatus work. “The body can get very confused with controlling the effect of an external challenge source and learn to rely on big global muscles or small over-tasked ones to practice a reformer exercise and miss the target.

While doing Pilates on a mat instead of a reformer may not seem as fun or challenging, many  see results — improved strength, posture, agility and flexibility, as well as toned muscles —  After two month of once-a-week Pilates mat sessions, I desided to try the reform classes.

How Pilates on a reformer works

To some, reformer equipment might resemble a torture apparatus, this was my first impression as i walked into the room.  it looking like a single bed frame , but with a sliding carriage and adjustable springs that was explain was for  regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions, even standing.

The resistance created by the pulley and spring system can provide a more challenging strength and endurance workout than mat classes. It may also produce visible results sooner — arm, leg and abdominal muscles can look more firm and defined within a dozen or so regular sessions.

 The attachments increase the range of modifications that I could do in an exercise, and allow  me additional exercises beyond what can be done on a mat.   I felt i did very little but the next day I could feel the work out and muscles i had used the day before.   WOW !

I have pain in muscles i did not know i had but I must tell you its the best work out I have ever had.  I am 45 years old and workout and keep heathly has been a great experience.  Us woman need health hearts and strong bones.  Pilates and Running will keep me healthly, strong and living a comfortable life for many years.  Next to my first love running,  pilates is second place. 

see you in the next class.

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