To Stretch Or Not To Stretch

I know there is much controversy about whether or not to stretch before you exercise. What isn’t controversial is that stretching is an important part of staying fit. It keeps our bodies flexible allowing us to move our muscles and joints through their full range of motion.
For years, stretching has been an essential part of a fitness program as a way to decrease the risk of injury, prevent soreness and improve performance. Back when I was in school, all my PE teachers always had the class stretch before we played tennis, went on a run or participated in any kind of physical workout. For as long as I can remember, stretching has always been part of my fitness routine.

The University of Rochester Medical Center suggests a few tips to get the most from your stretching:

• Do five to 10 minutes of walking or light jogging to warm up before you start exercising and stretching. Do not try to stretch muscles when they are “cold.”
• Stretch at least two to three times a week. If you work out two to three times a week, just make it part of your workout routine.
• Stretch all major muscle groups, especially those your activity involves. For running or other leg-centered exercise, that means the quadriceps, hamstrings, and calves. Stretch the shoulders, chest, and back before activities working the upper body.
• Stretch each muscle group individually using slow, gentle movements. Breathe while you stretch, exhaling as you move into the stretch. Hold the position no more than 20 to 30 seconds. Three to five repetitions is recommended.
• Don’t try to balance and stretch at the same time. Holding onto a chair or wall for standing stretches provides more stability.
• Don’t bounce while you stretch or make sudden movements. Back off if you experience pain. Stretching should not take a joint past its normal range of motion. Stretching the wrong way can harm muscles by creating small tears that may become bigger when you exercise.

To learn more about stretching and warming up, check out their website.
-Susan

Kale is the New Green

It seemed like 2014 was the year of the kale. We were bombarded with kale everything…kale chips, kale pizza, kale smoothies, kale baby food, even clothes had kale printed on them. Kale isn’t a new vegetable. However, with all the attention it has had, one would think it was a new invention.
I have to be honest, I didn’t jump on the kale bandwagon for a while. I had never tasted it and didn’t know how to prepare it. Besides, what was so good about kale that I can’t get out of my favorites: cauliflower, baby spinach, and asparagus?

And then one day I tried kale chips (thanks to a coworker). Wow. My first thought was, “this can’t be a dark, green leafy vegetable.” It was delicious! Nothing that healthy could taste this good. But it did. To my surprise, it was fresh and light to the taste. Not bitter at all like I expected. I knew I hit the nutrition jackpot.
Kale is a super food because of its nutrient content. One cup of raw kale has:

• 33 calories
• 3 grams of protein
• 2.5 grams of fiber
• Vitamins A, C, and K
• Folate, omega 3-fatty acids (not nearly as much as fish, but still)
• Minerals such as phosphorus, potassium, calcium, and zinc

I’m happy to admit, kale has become a regular food in my household. I prepare it in stir-fry, soups, salads, and smoothies. It is a versatile vegetable that is easy to prepare.
The only thing I need now is a t-shirt that says “I love Kale.”
If you haven’t tried kale chips, try this recipe:

Here are more easy kale recipes. Below is the nutrition facts for the Crunchy Baked Kale Chips.

-Lisa

Source: foodhero.org

15-Minute Soup

See how to make it here:

Makes 4 servings; Serving size 1½ cups
Ingredients

• 1 ½ cups pre-soaked beans or 1 (16-ounce) can beans, drained
• 1 (14-ounce) can low-sodium chicken broth
• 1 (16-ounce) can chopped or diced tomatoes, undrained
• 1 small onion, chopped
• ½ teaspoon garlic powder
• 1 (10-ounce) package frozen, chopped spinach
• ½ Cup macaroni

Directions

1. In a 2-quart pot, combine all ingredients except spinach and macaroni.
2. Heat until the liquid comes to a boil.
3. Stir in and break up spinach; bring to a boil again.
4. Stir in macaroni and simmer until pasta is tender, about 6-8 minutes.

Nutrition information per serving
145 calories, Total Fat .5g, Saturated Fat 0g, Protein 7g, Total Carbohydrate 28g, Dietary Fiber 7g, Sodium 135mg. Excellent source of vitamins A and C. Good source of iron and calcium.

Quick Chili

Makes: 4 Servings This simple chili uses basic ingredients to make a protein-packed main dish. Serve with bread or pour over rice or potatoes for a quick, easy meal!
Ingredients

• 1 cup low-sodium tomato sauce
• 1/2 pound ground beef (or ground turkey)
• 1 can low-sodium kidney beans with liquid (about 15 oz)
• 1 tablespoon dried onion (or 1/4 cup chopped onion)
• 1 1/2 tablespoons chili powder

Directions

1. In a large skillet, cook ground beef until browned.                                     2. Drain off any fat.                                                                                                  3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder. 4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.

Increase your vegetable intake by adding your favorite veggies! Try mushrooms, spinach or kale, and corn.

Source: USDA recipe finder

Break the Fast with a Frittata

Breakfast is my favorite meal of the day and I love to eat it any time of the day. One of my favorite childhood memories is my dad cooking dinner on Sunday nights after we came home from church. He always cooked us bacon and pancakes. He would cook each of us 2 big pancakes and top it off with a pancake in the shape of the letter that our first name started with. For me, that would be an “S”.
Now that I’m all grown up, I still like breakfast for dinner. I love to make omelets because they are so versatile and you can use up leftover veggies so they are always different. Sometimes I change things up and make a frittata instead. A frittata is simply a thicker egg and veggie mixture that you cook in your skillet with the lid on. When I have a little more time, I might make a quiche instead and put my egg mixture in a pie shell.
Add a salad and a piece of fruit to round out your “breakfast” and dinner is ready to eat in a jiffy!

Garden Frittata

This frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.
Prep time: 25 minutes
Makes: 4 Servings

Ingredients

• 4 large eggs
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt
• 2 medium unpeeled red potatoes
• 1/2 tablespoon olive oil
• 1 bunch Italian kale, or other kale variety (approximately 6 oz)
• 1/4 cup chopped onion
• 1/2 red bell pepper (chopped)

Directions

1. Beat eggs, pepper, and salt in large bowl, set aside.
2. Microwave potatoes until slightly soft, but not completely cooked, then cube. (Alternate method without microwave: cube potatoes and boil 5 minutes until slightly soft, drain)
3. Chop remaining vegetables while potatoes cool. Mix vegetables together.
4. Heat oil in a 10-inch non -stick skillet. Sauté vegetables for 5-8 minutes; add to eggs and mix well.
5. Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8-10 minutes.
6. Cover and let sit until eggs are completely set, about 5 minutes. Egg dishes should be cooked to 160ºF.

Notes

Serving Suggestions: Serve with 8-oz glass of fat-free (skim) milk and 1/2 sliced orange.
Source: USDA recipe finder
Suzanne