A good start

Interval training is the big rage in fitness today. It's for good reason. It challenges the muscles and the cardiovascular system and keeps our brain engaged as well. It can be applied to many different forms of exercise. One example is running. Here is an interval training program. If running on a track, warm up with light jogging for 5-8 minutes. Run one lap hard, then jog one lap. Run two laps hard, then jog one. Run three laps hard, then jog one. Repeat the process. Finish with a light jog to cool down or perhaps, add one round of walking lunges. Walking lunges are a muscle strengthener for the entire leg. You want to take long strides, making sure the back knee bends in the lunge and the front knee stays over the heel, not the toes. Press the weight of your step into the heel of your front foot to minimize the pressure on the front knee.

Any questions?

Simple Changes You Can Make Today

1. Incorporate whole grains into your diet. Many recipes to come.

2. Always buy organic, local and seasonal when possible. See dirty dozen post.

3. Use pure extra virgin olive oil. Enjoy small amounts of real butter.

4. Cook most of the food you consume. This does not include store bought frozen food. This will need to become a new habit that will make you not only healthier but will save you a lot of money. Many ideas and recipes to follow.

5. Steer clear of high fructose corn syrup. It’s bad for you!

6. Limit your consumption of animal fats.

7. You know, eat lots of fruits and vegetables.

8. Just accept it, to feel good you must exercise.

Dirty Dozen

12 Most Contaminated ▪ Peaches ▪ Apples ▪ Sweet Bell Peppers ▪ Celery ▪ Nectarines ▪ Strawberries ▪ Cherries ▪ Pears ▪ Grapes (Imported) ▪ Spinach ▪ Lettuce ▪ Potatoes 12 Least Contaminated ▪ Onions ▪ Avocado ▪ Sweet Corn (Frozen) ▪ Pineapples ▪ Mango ▪ Asparagus ▪ Sweet Peas (Frozen) ▪ Kiwi Fruit ▪ Bananas ▪ Cabbage ▪ Broccoli ▪ Papaya

Baby Steps

The first steps to adding exercise into your life should be small.  It is important to set a realistic goal.  Start by trying a new class or signing up to run a 5K and design your workouts toward achieving that goal.  It is our hope to help our readers live a healthy life through real food and realistic exercise.  Check our blog for new recipes and exercise ideas.  Let us know your goals and we will help you reach them!

Turkey Meatloaf with Homemade Ketchup

Turkey Meatloaf

Makes two loaves, one for the freezer

2 cloves garlic, minced

2 onions, diced

3 T. olive oil

4 lb. ground turkey or chicken

2 t. fresh thyme

1/3 C. Worcestershire sauce

3 T. Dijon mustard

1 C. breadcrumbs

½ C. low fat milk

1 egg

1 egg white

2 t. salt

½ C. ketchup (homemade or store bought)

Sauté onion in olive oil until soft. Add garlic and continue to cook 30 seconds. Cool.

Combine all the ingredients in a bowl and mix thoroughly. Shape meat mixture into two lightly oiled loaf pans. Bake at 300 for 1 & ½ hours.

Homemade Ketchup

1 onion, diced

3 T. olive oil

3 cloves garlic, minced

2 T. fresh grated ginger

1 28 oz. can diced tomatoes

1 C. agave or brown sugar

½ C. cider or white wine vinegar

1 t. salt

Sauté onion in oil until soft (about 10 minutes). Add remaining ingredients to onion. Simmer for one hour.

Olive Oil Mashed Potatoes

3 lb. red potatoes, cut in half

1/3 C. olive oil

2 t. salt

½ t. pepper

In a large, non-reactive pot, cover cut potatoes with cold water. Boil potatoes until soft. Drain and mash then add oil salt and pepper.