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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Newest Recipe : Turkey Paninis with Sun-dried tomatoes

INGREDIENTS:

• 1 whole-wheat baguette, cut crosswise in fourths
• 12 sun-dried tomatoes (packed in olive oil), patted dry and halved
• 2 oz part-skim mozzarella cheese, thinly sliced
• 6 1-oz slices reduced-sodium fresh deli turkey
• 1 1/2 cups arugula leaves

INSTRUCTIONS:

1. Split open baguette sections and layer each bottom half with 6 pieces tomato, 1/2 oz cheese, 1 1/2 slices turkey and top half of bread. Toast sandwich on a countertop grill or panini press on medium heat, lid down, until lightly browned, about 6 minutes. If using stovetop method, toast about 3 minutes per side, or until lightly browned.
2. As soon as paninis are done toasting, open each and add 1/3 cup arugula. Slice each panini on the diagonal and serve immediately.

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Newest Recipe : Fusion Enchiladas

Actually I was very impressed,  it tasted very good and it was easy to make.  Try it,  recipe posted under the Newest Recipes

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Thanks to Physcial Therapy

A few months after my marathon I was doing a run and I was almost mugged.  As funny as that sounds it was actually a very scary experience.  I was not hurt by the crazy psycho guy, but I did hurt myself running away.   I understand now, that my body was messing up little by little during these last few years of running after I had my back surgery.   But that run and the mugger was the icing on the cake.   That day did not end well. I limped back to my car with pain in my right leg.   Since the pain was so uncomfortable, I took a few weeks off and then attempted to begin running again. But, after about an eighth of a mile the pain was unbearable, even walking or going up stairs was hard and uncomfortable.   So, after an emergency room hospital visit it was determined that I had a stress fracture in my foot.   No more running per doctors’ orders! And he was dead serious.  The worst part was using crutches; it pulled my back out and created a titled pelvis.   Holy Cow was I broken. 

After months with the Chiropractor, I was finally approved to do physical therapy.   As most of you know I have been doing the physical therapy to correct my hip, pelvis and lower back.   Thanks to God for giving me the opportunity to meet a very good Physical Therapist.  His name is Howie Manuel, he’s from Hawaii.  I love Hawaii, and his parents are Philippino.  Howie is a very friendly and informative person and a runner too! Oh yea!  He understands patients like me, as he says I still have that runner mentality, meaning he gives me an inch and I want to run 3 miles.   Not a good thing.  Anyway he has been great with therapy, and showing me the correct exercises and adjustments, plus, of course he’s heavy handy.  I have been able to keep my spine straight and aligned, and so, I feel normal again.  It’s weird how humans work; when in pain we adapt and keep going causing our bodies to get worse.   The problem is, however, as a younger person you can just snap back from an injury, BUT, as an older person you eventually break down. 

After Howie was able to get me pain free, he started to correct my running technique, teaching me how to run differently so I would not keep hurting my back and everything else on my body.  He introduced me to the Metronome.  If you would like to understand how this works please read my previous article " TIC TIC TOC".   Today Howie gave me a test.  I needed to run 2 miles and at a certain pace.   I was right on target and you could not hear my feet banging on the treadmill.    At one point he turned the Metronome off and I stayed on beat for a few more minutes before I lost my rhythm.    Once he turned it back on I was on beat again.   This means my training to the beat of the metronome is working!   He says this is normal for two weeks of training.   The great thing is I feel no pain and I will be able to run this year’s Chicago Marathon again. 

I am so happy and thankful to Howie for all his help and patience.   I will continue my therapy and my running.  When I cross this year’s finish line I will be thinking and thanking Howie!

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SafSlim Reviewed: Does SafSlim Work?

SafSlim was featured on Dr. Oz show- as a national weight loss suppliment. 

SafSlim is advertised as a one-of-a-kind weight reducing product that promises to reduce belly fat in only a short amount of time. This delicious, liquid-form supplement is enriched with high-linoleic safflower oil, a highly regarded ingredient known for its fat-burning properties.

Touting it as "Montel Williams' favorite belly fat-blasting supplement," Tuesday's episode of The Dr. Oz Show will discuss SafSlim.

What is SafSlim? It is high-linoleic safflower oil, flavored and emulsified into a creamy consistency. You use it twice a day before a meal. You either slurp it by the tablespoon or stir it into yogurt or blend it in a smoothie.

SafSlim comes in berry and tangerine flavors and is sweetened with xylitol. Each tablespoon is 60 calories.

Studies were done at Ohio State University on 50 overweight, diabetic post-menopausal women. The women who supplemented their diet with high-linoleic safflower oil lost up to 9 percent of their belly fat in 16 weeks without changing their diet or workouts. They also had an average of a 20 percent increase in a hormone that helps with insulin sensitivity and metabolism.

I puchased the suppliment and will be testing and review the product.  Please follow me as I burn off the pounds.

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Salmon Fajitas

Ingredients

1 1/4 pounds salmon fillets, boned, skinned, and cut into 1-inch cubes

1 onion (about 6 oz.), thinly sliced

2 tablespoons lemon juice

1 teaspoon ground cumin

1 teaspoon minced fresh ginger

1 1/2 teaspoons hot sauce

1/8 teaspoon hot chili flakes

4 large leaves (about 3 oz. total) romaine lettuce

3 tomatoes (about 1 lb. total)

6 nonfat flour tortillas

Preparation

1. 1. In a bowl, combine salmon, onion, lemon juice, cumin, ginger, hot sauce, and chili flakes; mix well. Cover; chill 10 minutes. Meanwhile, shred lettuce and core and chop tomatoes; cover and chill separately until serving time.
2. 2. Heat a 12-inch nonstick frying pan over medium-high heat. When hot, add salmon mixture. Cook, stirring often, until fish is just opaque but still moist-looking in center, about 6 minutes.
3. 3. Serve immediately. To eat, wrap salmon mixture in tortillas; add lettuce, tomatoes, and sour cream to taste.

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