Archive for May, 2009

Finding Motivation&Energy for the Journey

Wednesday, May 13th, 2009

Here are some quotes that may help you on your journey as your new fitness season begins and the uncertainties of life continue.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it.  The victorious performance itself is merely the demonstration of their championship character.  – T. Alan Armstrong  (You know he’s talking about baking that cake, WoW! girls!)

We must all suffer one of two things:  the pain of discipline or the pain of regret or disappointment.  - Jim Rohn

Motivation is what gets you started.  Habit is what keeps you going. - Jim Ryun

Whatever we expect with confidence becomes our own self-fulfilling prophecy.- Brian Tracy

Finding Motivation & Energy for the Journey

Wednesday, May 13th, 2009

Here are some quotes that may help you on your journey as your new fitness season begins and the uncertainties of life continue.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it.  The victorious performance itself is merely the demonstration of their championship character.  – T. Alan Armstrong  (You know he’s talking about baking that cake, WoW! girls!)

We must all suffer one of two things:  the pain of discipline or the pain of regret or disappointment.  - Jim Rohn

Motivation is what gets you started.  Habit is what keeps you going. - Jim Ryun

Whatever we expect with confidence becomes our own self-fulfilling prophecy.- Brian Tracy

Sweet Potato Fries w/ Veggie Burger&Spinach Salad

Tuesday, May 12th, 2009
Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

Sweet Potato Fries w/ Veggie Burger & Spinach Salad

Tuesday, May 12th, 2009
Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

April’s Easy Chicken Quesadilla

Tuesday, May 12th, 2009

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

April's Easy Chicken Quesadilla

Tuesday, May 12th, 2009

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

Gourmet Made Simple by Gena Knox

Monday, May 11th, 2009


These recipes are courtesy of Gourmet Made Simple by Gena Knox.

Smoked Strawberry Mozzarella Crostini

Don’t be daunted by the fact that this appetizer is planked; it’s well worth the extra 10 minutes, but you can easily prepare this dish in your oven without a plank. The combination of strawberries, balsamic, and smoky cheese is amazing.

PLACE indoor/outdoor

PREP TIME soak + 10 minutes

COOK TIME 10 minutes

YIELD 4 servings

  • 1½ cups fresh strawberries, sliced
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon sugar
  • 1 8-ounce ball fresh mozzarella, packed in water, sliced ½-inch thick
  • 8 baguette slices, sliced ½-inch thick, toasted in oven or on grill
  • 1 15-inch cedar or alder grilling plank, soaked
  • 8 large basil leaves

FIRST Preheat grill to medium-low heat. In a small bowl, combine strawberries, balsamic vinegar, and sugar; set aside to marinate. Place soaked plank on grill, close lid, and allow to heat for 3 minutes. Using tongs, turn plank over and place baguette slices on the heated side.

NEXT Top each baguette slice with mozzarella; close the lid and grill for 8 to 10 minutes, or until cheese melts and edges begin to brown.

LAST Remove plank and baguette slices from grill. Add one basil leaf and marinated strawberries to each slice.  Serve immediately.

NOTE For indoor preparation, place cheese-topped crostini in 400° oven 7 minutes or until the cheese melts.

Shrimp and Mango Summer Rolls

Even if you’ve never made summer rolls before, this recipe is a snap; once you assemble the ingredients, the rest is easy. Serve them as appetizers with sparkling wine, or with Peanut Soba Noodles for a light dinner.

PLACE indoor

PREP TIME 25 minutes

YIELD 4 servings

SUMMER ROLLS

  • 8 large shrimp, cooked and peeled, halved lengthwise
  • 8 round rice paper rolls (8-inch diameter)
  • 4 butter lettuce leaves, halved with ribs removed
  • ½ English cucumber, cut into matchstick-size strips
  • ½ mango, cut into matchstick-size strips
  • ½ avocado, thinly sliced
  • ½ cup shredded carrots
  • ¼ cup mint leaves, roughly chopped
  • ¼ cup loosely-packed cilantro leaves

DIPPING SAUCE

  • 2½ tablespoons mirin (sweet rice wine)
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon green onions, thinly sliced
  • ½ Serrano chile, thinly sliced

FIRST Combine sauce ingredients in a small bowl and set aside. Fill a pie plate with 1 inch of water; set next to your work surface. One at a time, submerge each wrapper in water for 30 seconds, or until it becomes pliable. Transfer the rice paper to your work surface. Place a lettuce leaf over the bottom third of the rice paper; top the lettuce with 3 strips each of cucumber, mango, and avocado. Finish with ½ tablespoon carrots.

LAST Starting from the bottom, roll up the paper halfway, then fold both sides of the paper over the filling. Place 2 shrimp halves, cut sides down and end-to-end, along the crease. Add 1 teaspoon each chopped cilantro and mint leaves next to the shrimp.  Continue to roll the rice paper into a cylinder, pressing the edges to seal. Place roll, seam side down, on a plate and cover with a damp towel. Repeat with remaining rolls and serve with dipping sauce.

NOTE This appetizer can be prepared up to 3 hours ahead of time. Wrap each roll with a damp paper towel, put on a plate, and cover with plastic wrap. Store in the refrigerator.

Asian Chicken Burgers with Cucumber Slaw

These burgers are great if you prefer something a little lighter than beef, and ground turkey can be used, too.  The marinated cucumber salad is especially refreshing on a hot summer day.

PLACE indoor/outdoor

PREP TIME soak + 20 minutes

COOK TIME 20 minutes

YIELD 4 servings

BURGERS

  • 1½ pounds ground chicken
  • ½ cup purchased teriyaki sauce
  • 1 tablespoon toasted sesame oil
  • 4 large scallions, halved lengthwise and thinly sliced
  • ¼ cup chopped fresh basil
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons chopped fresh mint
  • 1 15-inch maple or alder grilling plank, soaked (optional)
  • 4 hamburger buns, toasted

CUCUMBER SLAW

  • ¾ cup rice wine vinegar
  • 1 tablespoon sugar
  • 2 teaspoons kosher salt
  • ½ English cucumber, cut into ¼-inch slices
  • ½ small white onion, halved lengthwise and thinly sliced
  • ½ small Serrano pepper, thinly sliced
  • 1 tablespoon chopped fresh mint
  • 1½ tablespoons sesame seeds

FIRST In a small saucepan, combine rice vinegar, sugar, and salt; cook over medium heat until dissolved, about 3 minutes. Remove from heat. In a separate bowl, toss cucumbers, onion, pepper, mint, and sesame seeds; add vinegar mixture. Marinate in the refrigerator until ready to serve.

NEXT Preheat grill to medium-high heat. Combine ground chicken, teriyaki sauce, sesame oil, scallions, basil, cilantro, and mint in a large bowl; season with salt and pepper. Divide mixture into 4 equal-size patties, about 1 inch thick.

LAST Oil grill grates and sear burgers 2 minutes per side; remove burgers from grill and lightly cover with aluminum foil. Lower the grill temperature to medium-low; place plank on grill and heat 3 minutes. Using tongs, turn plank over and place burgers directly on the heated side. Close lid and grill 15 minutes, or until a meat thermometer reaches 165°.  Remove plank and burgers from grill. Top burgers with marinated salad and serve on toasted buns.

NOTE To cook the burgers without a plank, preheat a grill or grill pan to medium-high heat; cook for 6 minutes per side, or until the internal temperature reaches 165 degrees.

Cultivating Happiness-what’s on Erin’s mind

Monday, May 11th, 2009

Twelve ways to cultivate happiness

Sonja Lyubomirsky’s (Ph.D. Social Psychology) research reveals twelve activities that — with regular practice — are likely to make you happier. They are:

(1) Expressing gratitude, (2)  Cultivating optimism, (3)  Avoiding over thinking and social comparison (i.e. When you catch yourself dwelling on problems or comparing yourself to others, find something that distracts you.), (4) Practicing acts of kindness, (5) Nurturing relationships, (6) Developing strategies for coping with stress, hardship or trauma, (7) Learning to forgive, (8) Doing more activities that truly engage you, (9) Savoring life’s joys, (10) Committing to your goals, (11) Practicing religion and spirituality, (12) Taking care of your body.

Erin J Repac (ray-pots)
WoW! Boot Camp, Instructor
Certified Personal Trainer, AFAA

Cultivating Happiness-what's on Erin's mind

Monday, May 11th, 2009

Twelve ways to cultivate happiness

Sonja Lyubomirsky’s (Ph.D. Social Psychology) research reveals twelve activities that — with regular practice — are likely to make you happier. They are:

(1) Expressing gratitude, (2)  Cultivating optimism, (3)  Avoiding over thinking and social comparison (i.e. When you catch yourself dwelling on problems or comparing yourself to others, find something that distracts you.), (4) Practicing acts of kindness, (5) Nurturing relationships, (6) Developing strategies for coping with stress, hardship or trauma, (7) Learning to forgive, (8) Doing more activities that truly engage you, (9) Savoring life’s joys, (10) Committing to your goals, (11) Practicing religion and spirituality, (12) Taking care of your body.

Erin J Repac (ray-pots)
WoW! Boot Camp, Instructor
Certified Personal Trainer, AFAA

Buy Local – Athens Farmer’s Market

Saturday, May 9th, 2009

The Athens Farmers Market returns to Bishop Park starting Saturday, May 9.  The market will operate Saturdays, 8:00 a.m. – Noon, through October 31. 

Shoppers will be able to purchase fruits, vegetables, and much more. 

The live music this morning was a nice touch. I picked up some fresh flowers, whole wheat bread, sweet carrots, kale & 2 batches of granola (from 2 different vendors).  It was fun shopping in the open market & seeing so many warm friendly (and familiar) faces.  I love Athens!

Thanks Christy Baker-Jenkins (Board Member) for all your hard work-it was a hit!!