For Badger Fans Everywhere.
The Wisconsin Badgers football team is having an incredible season, thanks in large part to running back and Heisman Trophy finalist, Montee Ball. Check out his moves in this great highlight video!
Andrea’s Chicken Cacciatore
Tired of the same old baked chicken? Then try this delicious cacciatore recipe from our friend’s family cook book. Thanks, Andrea!
Ingredients
1.5 pounds chicken, chopped (we used both light and dark meat)
2 Tablespoons olive oil
2 onions, chopped
4-5 cloves garlic, diced
1 green, yellow, orange & red bell pepper, sliced
10 brown mushrooms, sliced
1 can (15 oz) petite diced tomatoes
1 can (6 oz) tomato paste
1/2 cup red wine (don’t forget to save some for the chef)
1/2 cup chicken broth (we used chicken base and water)
1 Tablespoon basil
1 Tablespoon oregano
1 bay leaf
salt and pepper to taste
* we added a small can of enchilada sauce for some more kick
Directions
In a crock pot, add the fresh cut vegetables. Coat chicken with olive oil and place on top of vegetables. Then add tomatoes, tomato paste, wine, broth, and herbs. Cover with lid and set on Hi for 2.5 hours or Lo for 6 to 7 hours.
Serve over rice or pasta.
Drink Up!
We all know that drinking water is good for you. 8 cups a day, right? As a matter of fact, our bodies are made up of over 60% water. Muscle cramps and dry skin are just a couple of the telltale signs of dehydration. During this time of year, we’re lathering our bodies in lotion and turning on the humidifiers. So here are 5 more reasons to stay hydrated.
Water helps your body with the following:
1. Keeps its temperature normal.
2. Lubricates and cushions your joints.
3. Protects your spinal cord.
4. Gets rid of wastes through urination, perspiration and bowel movements.
5. Is necessary to get energy from food.
To your health!
Stretch, Strengthen & Sit on a Stability Ball
The first time I saw a stability ball was in 1993 when I was volunteering at a physical therapy clinic in Redondo Beach, California. The physical therapist who I was assisting encouraged me to try some balancing exercises on the ball. I was skeptical at first since I’d never seen one at a gym before. So I sat down and it immediately tested my balance. And all I was doing was sitting. She then had me do a few exercises that worked my core (back and abdominal muscles) unlike anything I had done before in the weight room. That was almost 19 years ago. Since then I have incorporated the ball into my workouts and into the workouts of my clients. It’s also a great substitute for a bench and even your chair at work. So get on the ball and pick one up.
Saffron Takes on Cancer
Turmeric is known for its anti-inflammatory properties, garlic as an anti-fungal, and ginger has anti-viral agents. In the October issue of Science News, researchers discuss saffron’s ability to suppresses a slew of known cancer-related compounds. Read the whole article.
I’m Writing a Book!
This summer I started writing a health and fitness book. As a matter of fact, I’m working on page 62. Still a ways to go. I’ve titled it The No Routine Workout. This reflects my holistic approach to personal training as well as my goal to help people become more intuitive, really more “in tune”, with exercise and a eating healthy. In my opinion, following a diet plan or workout program is short-lived. They don’t prepare you for plateaus, getting stagnant, or suffering an injury. Now I can’t go into all the details . . . sometimes I don’t even know until I sit down in front of the computer, but this won’t be your regular health and fitness book. It combines self-improvement, food science, plans of action, and so much more. My book will help you break through plateaus, have fun, and get in the best shape of your life. Time for page 63!
Watch the Bras for a Cause Video!
The Bras for a Cause event was a huge success! We raised over $10,000! A BIG THANKS to all of the volunteers and models. Here is some footage from Thursday night. See if you recognize some of the models. I was lucky #7!
What Are You Thinking?
When it comes to achieving your health and fitness goals, positive self talk is a key ingredient. Why? Because you can talk yourself into or out of anything. For example, if you tell yourself that losing twenty pounds will be a struggle, then it will be. When obstacles get in your way, you might take a detour. Doubt may creep in, and you’ll ask yourself if your goal is really worth it. But if you tell yourself that you CAN do it, then you’ll put in the work to make it happen. You might still run into obstacles and challenges, but instead of running away or quitting, you’ll find a solution.
So how do I know that you CAN achieve your health and fitness goals? Because other people have done it. I’ve seen it with my own eyes. People who are just like you. That’s why reading or listening to other peoples’ stories inspire us. If they can, you can too.
Just remember this quote by Rocky Balboa. “It ain’t about how hard ya hit. It’s about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”
Black Bean Soup w/ Ham & Sweet Potato
Warm, hearty, and savory. That’s the best way to describe this recipe. It’s one of our favorites during fall. So delicious and easy to prepare. Make a pot and put some in the freezer for a chilly night.
Ingredients
1 pound dried black beans (about 2 cups), rinsed, soaked in water, and drained
1 lb pre-cooked ham (or ham pieces)
2 bay leaves
8 cups water
4 Tbsp olive oil
1 large yellow onion, chopped rough
2 medium sweet potatoes, chopped into 1/2-inch pieces
2 large carrots, chopped rough
2 celery ribs, chopped rough
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 garlic cloves, minced
1 Tbsp ground cumin
1 teaspoon chili powder
1 Tbsp chicken base
1 red bell pepper, roughly chopped
3 to 4 Tbsp lime juice (can substitute lemon juice)
Directions
Heat olive oil in 4-quart pot. Add pre-cooked ham and brown for 5 minutes. Add beans, 8 cups water, bay leaves, salt, and pepper. Bring to a boil, reduce heat to a low simmer. Cover and let cook 75-90 minutes, until beans are tender. (To save time you can use canned black beans. If you do, just rinse and drain the beans. Since they are already cooked you do not need to cook them for 75-90 minutes.)
Add the onions, garlic, celery, and sweet potato. Cook about 15 minutes. Stir in cumin, chili powder, chicken base. Add bell pepper then reduce heat to a simmer and let cook for 30-45 minutes. Before serving add 3 Tbsp of lime juice.
Bras For a Cause Runway Show & Auction
Mark your calendar for this great fundraiser! Bras for a Cause will be held on October 13th from 5PM-8PM at The Edgewater Hotel. Enjoy an entertaining runway show, live auction, music and food organized by the Women’s Council of Realtors in Madison. It benefits an amazing local charity Breast Cancer Recovery of Madison.
Beautifully decorated bras are premiered in a runway show, modeled by local business owners and celebrities (yes, I’m one of the models) for the roaring, energetic crowd. In addition, there will be music, food, entertainment, and a silent auction. 65% of the proceeds are earmarked for local Breast Cancer Recovery Retreats that directly benefit women in Dane County. This is the first year for WCR in Madison, however, other Chapters of WCR around the country raise thousands of dollars for their local Breast Cancer charities.
Click Here for Ticket or Sponsorship information.
