Stretching is a key ingredient for improving physical performance, increasing mobility, and preventing injuries. I recommend Stretching: 30th Anniversary Edition
to all of my clients. The illustrations are excellent, and the descriptions are easy-to-understand. What I like most is the variety of stretches for sports and everyday activities.
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, baby spinach and beans. It features a homemade basil pesto swirled in at the end to add a fresh herb flavor.
Ingredients
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1/2 cup carrot or diced red bell pepper
1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
1 large clove garlic, minced
5 cups reduced-sodium chicken broth
1 1/2 teaspoons dried marjoram
6 ounces baby spinach, coarsely chopped
1 15-ounce can cannellini beans or great northern beans, rinsed
1/4 cup grated Parmesan cheese
1/3 cup lightly packed fresh basil leaves
Freshly ground pepper to taste
3/4 cup plain or herbed multigrain croutons for garnish (optional)
Directions
Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot.
The 1st-Round of US Open Tennis started yesterday. In his first match, #2-ranked Roger Federer makes the highlight reel!
In case you missed the Centurion cycling event, here’s some of the action outside my front door.
Enjoy fantastic live music, drinks, food and dogs! Madison Mutts is proud to announce their Annual Adopters’ Reunion. This year it’s Open to the Public and there will be a Benefit Show & Silent Auction! Capital Brewery will be hosting the fun-filled event. So bring your dogs, party hats, and dancing shoes because it’s going to be a GREAT event!
Capital Brewery (map) – Middleton
Sunday, August 29th
3pm- 7pm
Are you looking for a fun and creative way to exercise outside? Then look no further because Madison Sports and Social Club just opened registration for their flag football league this
fall. Check out the details here.
It’s amazing what happens behind-the-scenes in the human body! Your stomach and intestines, for example, do a lot more than just digest food and absorb nutrients. With the help of “good” bacteria, vitamins are manufactured, and our bodies are protected against “bad” microorganisms that could cause disease. In addition, having a healthy gut is crucial for the proper development of the immune system. Here are 5 Tips to a Healthy Digestive Tract.
1. Eat plenty of fiber-rich foods. Fruits, vegetables, nuts, seeds, and whole grains are high in fiber. Fiber cleans your colon, acting like a scrub brush. This helps clean out bacteria and other buildup in your intestines. So ask yourself “Have I eaten a salad today?”
2. Drink lots of water. Sufficient hydration also helps keep you regular. Since we lose water everyday through perspiration, respiration and other metabolic processes, it’s important to replenish with at least 8 cups of water each day. Remember to drink more water during activity and when the days are hot and humid.
3. Exercise every day. As a personal trainer, I encourage people to find activities that they enjoy and do them. Maybe it’s going for a brisk walk, lifting weights, planting flowers in the backyard, or going for a bike ride. A healthy bodyweight and aerobic fitness are key ingredients to overall health.
4. Eat several meals a day. How do you feel after eating a big meal? Bloated? Tired? Eating smaller and more frequent meals is easier on your digestive tract than eating one or two large meals a day. This will also help speed up your metabolism.
5. Get a good night’s rest. Sleep has always been connected with overall well-being. One example is the effect on hormones. A recent study at the University of Chicago linked poor quality sleep with poor glucose metabolism. Poor glucose metabolism is connected to adult-onset diabetes.
Get all of the energy and none of the sugar with our new Wild Berry Blast XS Energy Drink. With a delicious berry taste, it delivers a powerful punch of B vitamins to help boost mental and physical energy.
Wow your neighbors at the next potluck with this colorful and delicious Mediterranean Farro Salad! With Italian ingredients like black olives, Parmesan, and farro, they’ll be coming back for more!
Ingredients
10 ounces farro (about 1 1/2 cups): can substitute with barley or spelt
1 1/2 teaspoons kosher salt, plus 1/2 teaspoon
8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)
1/2 cup pitted black olives
1 medium red pepper, cut into thin strips (about 4 ounces or 1 cup)
3 ounces Parmesan, crumbled (about 3/4 cup)
1 small bunch chives, snipped (about 1/4 cup)
1/4 cup sherry vinegar
1/4 cup extra-virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon freshly ground black pepper
Directions
In a medium saucepan, combine 4 cups of water with the farro. Bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes. Add 1 1/2 teaspoons of the salt and simmer until the farro is tender, about 10 minutes longer. Drain well. Transfer to a large bowl and let cool.
Meanwhile, bring a medium pot of salted water to a boil over high heat. Add the green beans and stir. Cook for 2 minutes. Transfer the cooked green beans to a bowl of ice water and let cool for 2 minutes. Drain the green beans.
Once the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives. Stir to combine. In a small bowl mix together the sherry vinegar, olive oil, mustard, pepper, and the remaining 1/2 teaspoon salt. Stir to combine. Pour the sherry vinaigrette over the farro salad. Toss to combine and serve. Makes 6 single-dish servings.
(Recipe by Giada De Laurentis: Everyday Italian)
The semifinals of the French Open are here. So I’d like to share a book written by one of my favorite tennis players, Andre Agassi. From the first page of Open: An Autobiography
you are drawn into Andre’s world of tennis and his journey to the top. Driven by his father to play tennis, Andre learned to hate the game . . . even when he was ranked #1. He played professionally for two decades (1986 to 2006), won eight Grand Slam singles championships, and has raised more than $85 million for the Andre Agassi College Preparatory Academy for underprivileged children in Las Vegas. His story is honest, revealing, compelling and inspirational. A great read!