Wednesday, November 19, 2008

Stimulate Your Back with Backbends

You don't have to be Gumby to do this workout. Yoga Journal's Jason Crandell takes you through various poses and vinyasas to create circulation in your back.
We're such a forward society that our backs suffer. We need to "bend over backwards" sometimes to create wellness in the muscles that support us. I hope you enjoy this link.


Sunday, November 9, 2008

Two Minute Ab Routine by Violet Zaki

I've had the honor of taking Violet's class in NYC. She's awesome.

Remember, proper sleep, water intake and nutrition as well as cardio and strength training are key to a strong, toned core.

A well trained core also helps support your back.

Give it a go!

Simple Turkey Chili

1 1/2 teaspoons olive oil
1 pound ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed
1 tablespoon garlic, minced
2 tablespoons chili powder
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes. Serves 8.

You can serve this with brown rice or whole wheat macaroni for a fiber boost.

Nutritional Information:
Amount Per Serving
Calories: 198, Total Fat: 7.2g, Cholesterol: 42mg, Sodium: 532mg, Total Carbs: 18.8g, Dietary Fiber: 6.5g, Protein: 16.3g

Reduce sodium by using low or no sodium kidney beans and crushed tomatoes.

Sunday, October 26, 2008

The air is getting cooler and race season is coming to an end. Don't let the weather stop you. Stay outside as long as you can. Dress in layers and keep your head, hands and feet warm and dry.
I hope you got out there and challenged yourself. Be proud of your new distances, times, and activities. And, set your sights on a goal for the 2009 season!
Check out this End of the Season event:
Saturday, December 13 - 9am Big Chill 5k - Charity Toy Drive Registration opens Nov 10. All you have to do is bring a new toy. See site for details.
I'll be posting events as soon as possible. See you at the finish!

Saturday, October 11, 2008

Cashew Chicken and Broccoli Salad

This salad can be made all year long. It's a quick fix and colorful enough to perk up any dinner table spread. Take the leftovers for lunch!!!


2 Tbsp seasoned rice vinegar

1 Tbsp reduced -sodium soy sauce

1 Tbsp mirin (a sweet Japanese rice wine)

1 tsp fresh ginger, peeled and minced

1 tsp dark sesame oil

1/4 tsp crushed red pepper

12 oz skinless, boneless chicken breasts, cut into 1-inch pieces

3 cups fresh broccoli, coarsely chopped

1 red bell pepper, seeded and thinly sliced

1/2 cup chopped fresh cilantro

1/4 cup shredded carrot

2 scallions, finely chopped

1/4 cup unsalted cashew nuts, coarsely chopped

Dressing: In a small bowl, whisk together the vinegar, soy sauce, mirin, ginger, sesame oil and crushed red pepper until blended; set aside.

Chicken: Spray a large, non-stick skillet with non-stick spray, and set over medium-high heat on stove top. Add the chicken and cook, turning occasionally, for about 8 minutes or until thoroughly cooked.

Salad: Combine the broccoli, bell pepper, cilantro, carrol and scallions in a large bowl. Add the dressing and toss to coat. Add the cooked chicken and toss lightly. Divisde the combined salad onto four plates, and top with the cashews. Serves 4.

Per Serving: 209 calories; 8g fat; 23g protein; 11g carbs; 4g fiber; 51 mg cholesterol; 208 mg sodium; 65mg calcium.

Source: Weight Watchers, My Turn Around Program Cookbook

Wednesday, August 6, 2008

Fundraiser for "Tarzan"

On Monday Oct. 20, friends and family of Alan "Tarzan" Barnett held a fundraiser to support his wife, Nancy, and their three children. Tarzan died July 31 in a plane crash in Owatonna, Minn.

The event was held at Le Grande Fromage in Atlantic City. Thank you for your outpouring of support!!!

We raised a significant amount all thanks to the people who purchased tickets and/or donated items for the raffles.

Donations in Alan's memory can continue to go to: Barnett Children's Educational Fund, c/o APG Intn'l, Inc., 70 Sewell St., PO Box 775, Glassboro, NJ 08028

and to Nancy Barnett, c/o PO Box L, Atlantic City, NJ 08401

Continued support is greatly appreciated and much needed!!!

Make a difference in the lives of others. It fuels the spirit and enriches the soul!

Wednesday, July 23, 2008

Lake Lenape a Success!

Lot of friends and local "warriors" did the Lake Lenape Triathlon on Saturday, July 12th. We're all still standing. It's great to finish your workout before the day even gets started for some.
Congrats to Dan, Shane, Todd, Josee and Karen for pushing hard and having great race times.
Check out upcoming triathlon and duathlon races at or

Sunday, June 29, 2008

Summer Penne Pasta(ahhh!)

Red, green and yellow bell peppers are lightly sauteed along with a succession of zucchini, yellow squash, mushrooms and garlic. Add chopped tomatoes and serve over freshly boiled pasta.
1 (16 ounce) package penne pasta
1/3 pound sliced green bell peppers
1/3 pound sliced red bell peppers
1/3 pound sliced yellow bell peppers
2 tablespoons olive oil
1 zucchini, sliced
1 yellow squash, sliced
6 ounces mushrooms, chopped
1 clove garlic, minced
2 medium tomato - peeled, seeded and chopped
ground black pepper to taste
salt to taste
1. In a large pot cook penne pasta in boiling salted water until al dente. Drain the pasta, leaving it slightly wet.
2. While pasta is cooking, wash the bell peppers and cut them into 1/4 inch strips. In a large skillet over medium heat place 2 tablespoons of olive oil and saute the pepper until soft. Do not allow peppers to brown.
3. To the skillet, add the sliced zucchini and yellow squash and saute for 2 minutes. Add the sliced mushrooms and minced garlic and saute an additional 2 minutes, stirring frequently. Add the chopped tomatoes and remove from heat.
4. Dish pasta portions onto warmed plated. Add sauce to top. Sprinkle with salt and pepper to taste.
Nutrition Info: Servings Per Recipe: 8
Amount Per Serving: Calories: 266, Total Fat: 5g, Cholesterol: 0mg, Sodium: 9mg, Total Carbs: 48.6g, Dietary Fiber: 4.1g, Protein: 9.4g
ALL RIGHTS RESERVED © 2008 Printed from 6/29/2008

Wednesday, June 18, 2008

Summer Citrus Ginger Salad


2 cups romaine lettuce, chopped
2 cups baby spinach leaves
½ red onion, sliced
2 tangerines peeled, sliced into segments
1 pink grapefruit, peeled and sliced into segments
1 orange, peeled and sliced into segments
½ cup jicama, peeled and sliced into strips
¼ cup sliced almonds

3 tbsp orange juice
3 tbsp grapefruit juice
2 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp honey
1 tbsp peeled and grated fresh ginger
1 tbsp peanut oil
In a large bowl, combine romaine lettuce, spinach, red onion, tangerines, grapefruit, orange and jicama. Combine orange juice, grapefruit juice, apple cider vinegar, lemon juice, honey, and ginger in a small bowl. Whisk until well mixed, then gradually mix peanut oil into mixture. Chill for 15 minutes in refrigerator. Whisk again before tossing with salad. Scoop salad into bowls and sprinkle the almonds over each serving.
Calories: 138Fat: 4.5 gProtein: 3 gCarbs: 24.5 g

Add grilled chicken or shrimp to make this salad a winning meal!
from Oxygen Magazine