Saturday, June 2, 2012

Sweetness 5k Run 2012

Every year at One on One Fitness we offer Trail Club. This group of individuals trains for 8 weeks to work their way up to a 5k (3.1 miles). This year we started with a group of 14 people who committed to train for the annual Walter Payton Sweetness Run which raises money for the Walter and Connie Payton Foundation.
This group was dedicated to coming to trail club twice a week and training one day on their own. I had walkers, walker/runners and runners. In the end most of them showed up for race day and got it done! I'm super proud of them! 

Cathy's FIRST 5k,  Jason's 2nd!
 Penny (Who BTW placed 2nd in her age group and got an award)!
and Cat getting ready to start
Wes with his grandfather Tom who at the age of 62 still runs marathons! There's inspiration right there!!! Grandson Wes is a marathoner in the making.

 Hard working Meg was there for her 2nd 5k!

 Beka's FIRST 5k!
 Rebecca's always good for some laughs! Can ya tell? Lol!

Rebecca with her son Conner who plays football an placed 34 (Payton's #) overall
AND won 1st in his age group! Way to go Conner!!!

Cathy and Jason getting ready and smiling the whole time!
 Way to go Beka! Even though she had been fighting a cold earlier in
the week she showed up and gave it her BEST!
 Rebecca's FIRST 5k! Her daughter ran the last 50 yards with her!
That was awesome!
 Here comes Cat! Great job on your FIRST 5k girl!
 Cathy BROUGHT it! Look at her FLY in! She ran more than
she thought she would and finished STRONG!

You never know what you can
do until you do it.
Make today count...they did!
Post Race Trail Club Crew
From Left:
Rebecca, Cat, Jason, Beka, me (in back), Cathy, Penny and Wes (back) and Tom.

We were unable to get pictures of everyone coming in but needless to say I am more than proud of what these guys accomplished today! I'll end with my favorite quote...

"Dead last finish is greater than did not finish which greatly trumps did not start! "


Tuesday, February 14, 2012

Stuffed Peppers

Stuffed peppers. Healthy and easy to make ahead of time. Bring to work for quick, easy and economical lunches!

4 peppers (red, yellow, orange or green) cut in half and seeded
2-3 Hot Italian turkey sausage, casings removed (just push meat through the end of the casing til casing is empty)
8 oz Lean ground turkey
*1 medium onion, diced
*1 small zucchini, diced small
*2 small carrots, diced or shredded
5-10 mushrooms (depends of how much you like them)
2 cloves of garlic, pressed or diced
1 large handful of baby spinach, coarsely chopped
1 cup cooked brown rice
1 cup of your favorite marinara sauce or an 8oz can of tomato sauce
1/2 cup mozzarella cheese (optional)
*I used my Vitamix to chop my veggies. Set on variable speed 4-5 with the lid on but plug removed so I could drop the veggies in to be chopped. This was super easy! Much better than cutting, dicing or shredding the veggies. Easy way to sneak in veggies to most meals too!
  • Cook the turkey til brown
  • Add onion and garlic, cook for 2-3 minutes
  • Add the marinara or tomato sauce
  • Add the zucchini, carrots, mushroom and spinach, cook for 2-3 minutes.
  • Add the brown rice.

Drizzle olive oil on the bottom of a 9"x13" pan
Place the halved peppers, skin side down in the pan
Scoop and press the meat mixture into the pepper halves
Sprinkle with mozzarella cheese (optional)
Bake at 350 degrees for 1 hour
Let cool and ENJOY!

All ready to bake!

Farro Salad

Farro is a grain that is a lot like brown rice but cooks up like pasta. It's a whole grain full of fiber and a great source of vegan protein!

I boiled 1 cup of farro in 3 cups of water for about 15-20 minutes. You want the grain to be a little chewy, similar to "al dente" pasta. DRAIN the grain when it's done cooking! Set aside to cool.

Ingredients for the salad (I chose to go with a Mexican'ish flavor for this):
2 Roma tomatoes, diced
2-3 Stalks celery, sliced thin
1/2 Large red pepper, diced
1 Small zucchini, diced
1 Small cucumber, diced
1 jalapeno pepper, seeded and diced
1/2 Sweet onion, diced
1 large handful cilantro, chopped

Juice of 3 limes
1/4 cup Olive oil
1-2 Cloves of garlic, pressed (use a garlic press or just dice it up) 
1-2 tsp cumin powder

Garnish to serve with:
Avocado, sliced

**Black beans and/or corn would be great additions to this salad**

In a large bowl mix the salad ingredients together. Add the cooled farro and mix.
In a smaller bowl whisk the lime juice, olive oil, garlic and cumin together. Pour over the salad mixture and refrigerate for at least 2 hours to let the flavors get comfy with each other. Overnight is best! Enjoy the finished product! So GOOD, So HEALTHY!

Monday, January 9, 2012

Easy Vegetable Soup

Warm soup for those chilly or downright cold winter days.

8 cups of water
8 tsp (or 2T + 2tsp) Better Than Bullion concentrated vegetable base

Variety of fresh and/or frozen vegetables
Pictured above I have frozen green beans and broccoli. Sweet potato, russet potato, zucchini, sweet onion, parsnip, rutabaga, carrot & celery.
**I also added spices like garlic, thyme, rosemary and pepper to taste. I also added 3 dried bay leaves. Be sure to remove the bay leaves before eating or make sure they don't make their way into your bowl. They are great for flavor but not so good to munch on.

Basically I added the water, broth base and spices to a large pot and brought it to a simmer.
While the broth was warming, I cut up all the veggies.
I placed the harder veggies in first to simmer as they need a longer time to cook (potatoes, carrot, rutabaga and onion).
Next I added the frozen and soft veggies (green beans, broccoli, celery and zucchini).
Let that simmer for maybe 5 min at the most then turn the heat OFF. Over cooking can happen quickly and the veggies will get don't want than. Those softer veggies don't need a lot of cooking time and they will soften up more in the hot broth even with the heat off.
The spinach gets added to a bowl then topped with the hot soup, that's enough warmth for spinach to wilt and incorporate into the individual bowl of soup.
 This was my final product...I forgot to add the spinach for this pic.

This is a veggie soup but pre-cooked chicken or beef can be added. Also, white beans would be a good addition. Or throw in some cooked brown rice or quinoa. For a spicy mexican version you can add 1-2 seeded jalapeno peppers, chili powder, cumin, diced tomato, black beans or corn. Garnish with cilantro and a squeeze of lime.
Also, remember cooking grains and meats ahead of time will make it easy to add to just about anything. I don't like rules in cooking...I just throw in what I like, what I have on hand or what sounds good at the time. You can always ADD more spices/flavor but you can't take them away so add slowly, taste and add more spice/flavor as you'd like.
I hope this gives you a great place to start and then you can add and modify as YOU would like!

Slow and Steady wins the take baby steps as you make lifestyle changes!