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Recipe of the Week: Mushroom Burger

Total Time: 40 minutes
4 servings

INGREDIENTS:

  • 4 large Portobello mushrooms caps, wiped cleaned
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
  • 1/2 cup plain nonfat Greek-style yogurt
  • 1 tablespoon chopped fresh rosemary
  • 1 lime, zested and juiced
  • 4 large slices whole-grain bread, each cut in half
  • 1 cup baby arugula
  • 1 large tomato, cut into 8 slices
  • 1 red onion, thinly sliced
  • 1/2 cup roasted red pepper strips, drained

DIRECTIONS:

  1. Preheat the grill to medium-high heat.
  2. Place the mushrooms in a baking dish or pie plate. Whisk together the vinegar, oil, salt and pepper until blended. Brush the mushrooms with the vinegar mixture; let stand for up to 15 minutes.
  3. Place the mushrooms on the grill rack and grill until tender, 4 to 6 minutes per side. Transfer to a plate.
  4. Meanwhile, combine the yogurt, rosemary and zest and juice of the lime in a small bowl until blended. Brush the bread slices with the yogurt mixture. Layer half the slices with the mushrooms, arugula, tomatoes, onions and red pepper strips. Top with the remaining bread slices. Serve immediately.

 

Why the Crunch is Going Out of Style

Low back pain affects up to 80% of adults at some point during their life. Exercise can be used to help alleviate and cure the pain by making improving our core strength, however, not all core exercises were created equal. The crunch is often a common solution people arrive at to gain strength through their midsection. Unfortunately the crunch can be ineffective or even exacerbate your problem.

The core was meant to resist motion, not produce it. That also means the core was meant to be trained resisting motion! This brings us to neutral spine exercises. Flexing and extending the spine under load puts a lot of pressure against your discs and can produce shear forces that compromise your spine’s integrity. These exercises don’t put your back into the difficult ranges of motion that can cause aggravation . If you’ve been feeling back pain or want to prevent it from occurring, try throwing these moves into your core workouts.

Pallof Press

The Pallof Press exercise involves pressing a cable or resistance band away from you while keeping the handle at the center of your chest. The goal of the exercise is to keep your arms in line with the center of your body and resist turning in towards the direction of the weight. This makes the Pallof Press an anti-rotation exercise. As you move the weight further from the mid-line of your body, the exercise becomes increasingly difficult. Holding the exercise when the arms are at full extension will force you to brace your core! Be sure to switch sides to get the same effect on both sides of your core.

The Plank & Plank Variations

The plank is an exercise that works through the front of your core to resist extension. Keeping your body in line is the key to ensuring your back stays in a neutral position while you work to hold yourself up against gravity. There are many variations of this move as well to target different muscles! If you’re working on your plank already, try mixing up your routine with side planks and BOSU planks!
The Suitcase Carry

The suitcase carry is performed simply by holding a kettle bell (or any weight) in one arm while you keep your torso upright. This exercise works each side of your core by having you resist flexing to the side of the weight. This exercise is the ultimate trunk stability workout. As you walk with the weight your midsection is simultaneously bracing and coordinating to stay stabilized. Find an appropriate weight that challenges your posture and get walking!

 

By Dave Albaranes

 

Recipe of the Week: Triple-Berry Summer Salad

Prep Time: 15 minutes

Serves: 4

Ingredients:

  • 9oz baby spinach, torn
  • 1 cup sliced strawberries
  • 1 cup raspberries
  • 1 cup blueberries
  • 1/2 cup sliced almonds, toasted
  • 1/3 cup chopped basil
  • 1 avocado, chopped
  • 4oz goat cheese

Directions

  1. Divide baby spinach between plates
  2. Top with berries, almonds, basil and chopped avocado.
  3. Crumble goat cheese on top then dress with salad dressing. Try a strawberry balsamic vinegar, but any olive-oil based vinaigrette will be great!

Original recipe from Iowa Girl Eats can be found here!

A Guide to Picking Summer Fruit!

Watermelon
June-August

Look for one with a creamy, yellow field spot on the bottom. Another trick is to knock on the watermelon! If it sounds hollow, you know it’s a good one.

Strawberries
May-June

Strawberries are one of the first fruits to ripen for summer. When you look for a strawberry, make sure the tip isn’t white or green- this means it was picked too early. If the berry is a bright, red color then it is ready! If the color looks stained or dark, it’s over-ripe.

Cherries
June-July

When picking cherries, make sure there are no wrinkles in the skin and fresh, green stem. The most common types of cherries are Bing and Rainier which are ready this time of the year!

Peaches
July-September

When looking for a good peach, you’ll want to notice the scent- sweet & subtle. Looking at the color, there should be
no green undertones. If you squeeze lightly near the stem, it should give just a little. July and August are the best months for peaches!

Tomatoes
July-September

Okay, we can argue fruit or vegetable here, but they are most delicious in the summer months. When picking a perfect tomato, it should not feel mushy when you press gently. A ripe tomato will feel a little heavier than an unripe tomato, too!

Apples
August

The end of summer is perfect for picking apples and continues into the fall. Look for different varieties and make sure they are firm without any bruises or holes.

 

Recipe of the Week: Warm Pasta Salad with Corn and Zucchini

  • Servings: 4
  • Serving Size: Just over 1-3/4 cup
  • Calories: 350
  • Fat: 7.6 g
  • Protein: 10.8 g
  • Carbs: 65 g

Ingredients:

  • 4 tsp olive oil
  • 4 cups sliced zucchini (1/3? thick)
  • 2 cups fresh corn kernels (from about 3 ears of corn)
  • 1/4 red onion, thinly sliced
  • 1/3 cup black Italian styled olives, halved
  • salt and pepper to taste
  • 8 oz uncooked pasta, (medium sized shells work well)
  • crushed red pepper flakes,  to taste
  • 1 tbsp white wine vinegar
  • 8 basil leaves, chopped

 Directions:

  1. Cook pasta in salted water according to package directions. Set aside.
  2. Heat a tablespoon of olive oil in a large non-stick skillet. Saute zucchini for five minutes on each side. (You might have to do this in several batches to ensure that zucchini is cooked in one layer)
  3. Remove zucchini from the skillet and set aside. Add the remaining teaspoon of oil, corn and red onion and saute for five minutes.
  4. Combine slightly cooled pasta with the remaining ingredients.
  5. Serve this dish hot or at room temperature.

 

Original recipe from Skinnytaste.com

6 Tips for Warm Weather Exercise

It is officially June and that means the start of summer and warmer weather. Exercising outdoors is a great way to enjoy the summer. It’s important that as the temperature rises, you make a few changes to your normal routine. We put together a few important tips so you can safely exercise during the warm weather months.

  1. Hydrate! Drink water during your workouts; not just before and after. For exercise lasting more than 1 hour an electrolyte beverage may be a better option.
  2. Avoid the Hottest Part of the Day. When you’re heading outside in the summer, early morning and evening may be better times. When the sun is directly overhead, the outside temperature is hottest.
  3. Wear Light-Colored and Light-Weight Clothing. Wear moisture-wicking fabrics to help keep your body cool. Lighter colors will reflect the sun.
  4. Take Breaks. Listen to your body. If you are feeling too warm or don’t feel right, take a moment to rest and allow your body to cool down.
  5. Run or Walk a Shaded Route. If you’re adventuring on a run or walk, go to a nearby park that is covered by trees. The temperature is a little cooler in the shade and you’ll be more protected from UV rays. Although it’s breezy, the boardwalk may not be the best place on a hot day.
  6. Don’t Forget the Sunscreen. Applying sunscreen will help protect your skin, especially when you head outside for a long period of time. For more information, check out our Sun Safety Tips.

 

By Louise Mills-Strasser

Recipe of the Week: Pork Tenderloin with Maple-Chipotle Sauce

Prep time: 10 minutes
Cook time: 20 minutes
Makes: 6 servings

Ingredients:

  • 1/2 cup plus 2 tablespoons pure maple syrup
  • 1/4 cup plus 2 tablespoons cider vinegar
  • 1 tablespoon coarse-grain mustard
  • 2 large garlic cloves, minced
  • 2 teaspoons minced canned chipotles plus 2 teaspoons sauce
  • 2 pork tenderloins, about 12 ounces each, trimmed
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Nonstick cooking spray

Directions:

  1. In a heavy zip-top bag, combine 1/2 cup of the maple syrup, 1/4 cup of the vinegar, and the mustard, garlic, and chipotles with sauce. Add the pork, turning to coat well. Refrigerate overnight, turning the meat in the bag once or twice.
  2. Transfer pork to paper towels and pat dry; brush each side with the canola oil. Pour the marinade into a medium skillet. Add remaining maple syrup and vinegar and the salt and black pepper. Bring to a boil. Let sauce boil 1 minute; set aside.
  3. Heat a grill to medium and mist with cooking spray. Grill pork, turning 2 to 3 times, until just cooked through, 15 to 20 minutes, or until a meat thermometer reaches 150 to 155 degrees. Brush pork with sauce in the final minutes of cooking. Transfer pork to a cutting board, tent with foil, and let rest 10 minutes.
  4. Slice pork into 1/4-inch slices and serve with remaining sauce.

 

Nutrition facts per serving: 259 calories, 23g protein, 23g carbohydrate, 7g fat

 

Original recipe from Fitness Magazine

5 Exercises for a Healthy Back

Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.

The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.

We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.

  • Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
  • Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
  • Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
  • Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
  • Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.