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Plank
Plank
Lie facedown on an exercise mat or carpeted surface. Rest your upper body on your forearms with your palms flat on the floor. Tuck your toes under and lift your hips and torso off the floor so that all your weight is on your forearms and toes. Keep your spine neutral and parallel to the floor. Think of your body as a table being supported by two sets of legs. Hold for 1 minute (or two sets of 30 seconds), maintaining a natural breathing pattern. Release your hips back to the floor.

Tips
  • Beginners may perform this exercise on their knees.
  • Imagine a band around your hips suspending you from the ceiling.
  • Look at the space between your arms, not your feet, to keep your neck in line with your spine.
  • Draw your navel in and tuck your pelvis under a bit to protect your lower back.
view previous weeks' tips
Seasame Chicken with Noodles
Seasame Chicken with Noodles

This colorful dish requires some advance chopping and dicing, but the cooking takes just minutes.

Recipe:
4 ounces Ronzoni multigrain noodles (see note), cooked al dente
1/3 cup chopped fresh cilantro
3 scallions (2 finely chopped + 1 with white and green parts thinly sliced on the diagonal for garnish)
2 tablespoons peeled, finely chopped fresh ginger
11/2 tablespoons finely chopped garlic
3 tablespoons + 1/2 cup chicken broth
2 teaspoons olive or canola oil
2 cups shredded cabbage
1 cup chopped yellow onion
1 medium red bell pepper, julienned
1 medium yellow bell pepper, julienned
1 tablespoon sesame oil
12 ounces raw boneless, skinless chicken breast, cut in thin strips
2 tablespoons low-sodium soy sauce
Salt and pepper to taste
Toasted sesame seeds or black sesame seeds

Cook the pasta according to the package directions. Drain well, transfer
to a metal mixing bowl, and set aside.
Combine the cilantro, 2 of the scallions, the ginger, the garlic, and 3 tablespoons broth in a small bowl. Set aside.

Heat the olive oil in a large nonstick skillet over medium-high heat.
Add the cabbage, yellow onion, and red and yellow bell peppers.

Cook for 8 minutes, or until the vegetables are just tender. Transfer the vegetables to the bowl with the pasta, toss, and cover with a towel to retain heat.

Add the sesame oil to the skillet over medium-high heat. Add the cilantro mixture and cook for about 1 minute, stirring constantly.

Add the chicken strips and soy sauce to the skillet and cook for 2 minutes, or until the chicken is nearly done. Add the remaining 1/2 cup of broth and bring to a boil. Return the vegetables and noodles to the skillet and stir for about 3 minutes, until all the ingredients are just heated through. Season with salt and pepper. Divide between serving plates and garnish with the remaining scallion and the sesame seeds.

Note: Try Ronzoni Healthy Harvest Extra Wide Noodle Style Whole Wheat Blend Pasta.

Makes 4 servings
Per serving: 280 calories, 24 g protein, 32 g carbohydrates (5 g sugars), 8 g fat (2 g saturated), 45 mg cholesterol, 6 g fiber, 420 mg sodium
view previous weeks' recipes

TURKEY MEATBALLS

(High protein, low fat)

Yield: Approximately 24 meatballs (2 ounces each)

Ingredient, Amount
Turkey, ground, extra lean, fresh, 2 Lbs
Egg, white only, cooked, minced, .20 Lb
Egg, whole, 1 Each
Rice, brown, cooked, 1 Cup
Panko, .5 Cup
Carrot, small, peeled, 1 Each
Celery, stalk, 1 Each
Onion, white, 1 Each
Garlic, cloves, 5 Each
Oregano, fresh, minced, 1 Tablespoon
Thyme, fresh, minced, 1 Tablespoon
Mint, fresh, minced, 1 Tablespoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Cook brown rice according to directions on package and allow it to cool completely.
2. Finely chop the carrot, celery, onion, and garlic in a food processor. Be sure to drain excess liquid after.
3. Combine all ingredients and season with salt and pepper. If fresh ground turkey was not available, frozen turkey may be substituted. The mixture may need slightly more panko to absorb the extra moisture.
4. Roll the meatballs to desired size (depending on application).
5. Gently cook in tomato sauce (or our tomato soup) for approximately 15-20 minutes.
6. Be sure to not cook the meatballs too fast, as they will dry out.

NOTE: This recipe can also be used to make turkey meatloaf or turkey burgers (simply omit the rice and increase the amount of panko for burgers).

 

 

TOMATO SOUP

(Vegan, dairy free)

Yield: Approximately 1 gallon

Ingredient, Amount
Tomatoes, ripe, fresh, 10 Lbs
Carrot, small, peeled, 2 Each
Celery, stalk, 2 Each
Onion, red, 1.5 Each
Garlic, cloves, 4 Each
Basil, fresh, 1 Bunch
Tomato Paste, 2 Tablespoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Rough chop all the tomatoes and reserve the liquid released while chopping
2. Chop the carrot, celery, and onion.
3. Heat stockpot (or pasta pot as long as it holds at least 1 ½ gallons) and add 1 tablespoon of canola or olive oil.
4. Add the onions and garlic and gently cook without browning the onions and garlic.
5. Add the carrots and celery and continue to cook until the vegetables are soft.
6. Add the tomato paste and cook, stirring frequently, for another five minutes.
7. Add the tomatoes, reserved juice, and fresh basil. Finish with one and half gallons of water.
8. Bring to a boil and lower heat to simmer.
9. Simmer for approximately 1 hour (possibly more if the soup hasn’t reduced to [proper consistency).
10. Remove the basil and puree in blender until soup is smooth.
11. Adjust seasoning with salt and pepper.

NOTE: This is a great vegan option for a soup. This recipe works great as a sauce for the turkey meatballs and pasta as well.

 

 

SALMON WITH QUINOA AND CITRUS-TOMATILLO SALSA

(High protein, low fat)

Yield: 4 servings

Ingredient, Amount
Salmon, 4 ounce fillets, 4 Each
Quinoa, uncooked, 1.25 Cups
Cilantro, minced, .5 Teaspoon
Onion, green (scallion), minced, .5 Teaspoon

Salsa:
Tomatillo, 4 each
Grapefruit, 1 Each
Orange, 2 Each
Lime, fresh juice only, 1 Each
Jalapeno, red, minced, .5 Teaspoon
Cilantro, minced, 1 Teaspoon
Onion, green (scallion), minced, 1 Teaspoon
Salt, kosher, To Taste
Pepper. Black, To Taste

Method:
1.     Cook quinoa according to directions on package. Once cooked, allow to cool completely.
2. Dice the tomatillos. Then segment the grapefruit and oranges reserving the juice as well. Cut the segments of fruit into smaller cut to match the tomatillos.
3. Combine all salsa ingredients, including the reserved juices. Season to taste with the red jalapeno, salt and pepper. Allow flavors to marinate together. If the citrus is too tart, the salsa may need a pinch of sugar substitute or splash of agave.
4. Heat a nonstick sauté pan and 1 tablespoon of canola oil. Add salmon to the pan face side down and place pan in oven. Cook in 400 degree oven for approximately 5 minutes. Cook less or longer depending on your preferred doneness of salmon.
5. Combine the cooled quinoa with the cilantro and green onions. Strain the excess liquid from the salsa into the quinoa as well to add flavor. Adjust the seasoning of the quinoa salad with salt and pepper as necessary.
6. Plate the quinoa salad. Top with salmon filet and then finish the plate with the salsa.

NOTE: The citrus-tomatillo salsa goes great with chicken, pork, white fish and even tortilla chips too. Blood oranges may be substituted for the grapefruit in the salsa recipe.

 

Tips from:  Plank
Exercise Videos from:  Front & Side Lunges
Recipes from:  Seasame Chicken with Noodles
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