Friday, October 18, 2013

Spaghetti & Meatballs

Healthy Eating!

This recipe has been in my family for many years. My Grandmother made it with ground beef and so did my Mom. I chose to make it with ground turkey because of the health advantages and because my family likes turkey meat a little better.


1 package (20 oz.) Ground turkey
1/2 c Bread Crumbs
1 Egg
1/2 Onion finely chopped

2~15oz cans of Tomato Sauce
Bay Leaf
1 Garlic clove finely chopped

Box of Whole Wheat Angel Hair Pasta

Add the first 5 ingredients together in a bowl. 
Here are the ingredients for the meatballs, all ready to be mixed.

Now, mix the ingredients together until you see a mixture that resembles the picture above. 
Don't over mix, it makes the meatballs tough. 

I've formed the meatballs and put them in a stock pot with just a little bit of olive oil to brown them. The recipe will yield around 8-11 meatballs depending on the size you make them.

In the top picture the meatballs have browned and are ready for the sauce to be added. Don't brown the meatballs too quickly or they will burn. In the lower picture I've added the sauce and the spices. See how the sauce completely covers the meatballs. At this point turn the heat to medium and bring the sauce to an easy simmer.

Once the sauce is simmering, place the lid on the pot; set the timer for 30 minutes and sit back to enjoy the aroma. Check the sauce and meatballs occasionally, giving them a gentle stir. If the sauce is simmering too high turn the heat down just a touch.

Once the timer goes off fill a small stock pot with water, place it on the stove on high heat (the sauce will still be cooking at this time). While the water comes to a boil read the directions for cooking the pasta. Add the pasta to the boiling water and set the timer for the designated amount of time. When the pasta is done the sauce is done too.

Voila, ready to be served. This is one of my standby meals for my family. I always have the ingredients on hand. It is delicious the following day as leftovers.

Wednesday, October 9, 2013

All Things PT

Does strength training help you lose weight?

That was the question in the latest article I read...the article came from The University of California, Berkeley's Wellness Letter. 

Now, maybe the author had a poor writing style, but I found many errors in the article. First and foremost even though the article was on strength training it didn't even touch on nutrition. It mentioned cardio, but not a thing about the foods we eat. Which, if you haven't read one of my blogs before counts for 80% of our bodies makeup. 

Second, for a person to lose weight 45 minutes of cardio four days a week could work, but more realistically I would recommend 3 days a week of intense cardio for 30 minutes. That means walking at a pace for the entire 30 minutes that challenges you to the point that you cannot keep a normal conversation going. Better yet, take one of my cycle classes and you won't have to think about a thing for an hour. (It burns roughly 560 calories an hour for a 125lb woman.) Add in, with that intense cardio, strength training for 45 minutes three times a week and you have a recipe for weight loss.

Let's get back to the article, it mentions you would have to train long and hard to "add a significant amount of muscle." That's the third error and it is False! Again, it's about intensity. Who wants to spend 2 hours a week in the gym pumping iron? Ok, I would, but I don't. I get in and out in an hour. This is where a Personal Trainer might come in. They could keep you moving, push you to lift a bit heavier then you might have, and make certain your form is spot on because you are moving faster and lifting heavier.

On a positive note, the article mentioned the benefits of strength training and there are many. A few that were mentioned, and a few more that weren't. For instance, improved self esteem, better posture, and a better sense of balance (which is important in older clients).

It kills me to read misleading articles. It's difficult enough to try and do the right thing (lifting weights, doing cardio, and eating right) but when the right thing isn't right...then everything is a mess. Don't believe everything you read, do your homework and back up that reading with a bit of research. This blog is a good start.

Remember, live healthy and Own it!

Friday, October 4, 2013

All Things PT

Photo Shoot

I want to share with you a few sneak peaks of my first ever photo shoot. The pictures I am having taken are for my marketing material, my Facebook page, and my website. 

I was very anxious about the whole thing. I do not like having pictures taken of myself. But, all in all I think it went very well. The photographer, Kathryn Rau, did a marvelous job of making me feel very comfortable. She was also very professional and thorough (she had more energy then me; I was done after about the first 500 shots). 

In preparation for the shoot I dialed in my eating and increased my workouts. I keep getting asked if I will continue to eat clean, and my answer, "of course, that's what healthy living is." I enjoy all aspects of a clean lifestyle. Is it hard work? Hell yeah! But worth all the effort.

Stay tuned for more shots to come. I am so excited to finally get my website launched and start on my life's path.