My wife spends a lot of time in our home preparing excellent and healthy meals for our family.  Hopefully you will enjoy these as much as we do…

Makes 24 pieces

Ingredients

1/4 cup creamy goat cheese spread or fresh goat cheese
2 Granny Smith apples, cored and cut into 24 slices
2 tablespoons finely chopped pistachios
2 tablespoons finely chopped candied ginger

Method

Spread 1/2 teaspoon goat cheese onto the end of each apple slice and then arrange on a platter. Sprinkle cheese end with pistachios and candied ginger; serve. If not serving right away, to avoid browning, toss apples with a splash of lemon juice before assembly.

Nutrition

Per serving: 20 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 3g total carbohydrate (0g dietary fiber, 2g sugar), 1g protein

Black bean salad

Serves 4

Try this colorful mix of veggies and beans for a quick snack or a robust vegetarian lunch. It’s best to enjoy the same day it’s made.

Ingredients

1 ripe avocado, mashed
1/4 cup chopped cilantro
2 tablespoons lime juice
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
4 cups shredded romaine lettuce
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or thawed if frozen
1 small red bell pepper, seeded and chopped
1/2 cup toasted pumpkin seeds

Method

In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and stir until evenly coated.

Nutrition

Per serving: 360 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 35mg sodium, 52g total carbohydrate (18g dietary fiber, 6g sugar), 16g protein

…and her new favorite recipe!

Polenta pot pies

Ingredients:

1 tablespoon cornstarch
3 cups gluten free chicken stock, use divided
2 teaspoons olive oil
2 carrots, chopped
Salt
Pepper
1 cup cream or coconut milk, use divided
1 cup frozen baby onions
3 cups cooked chicken meat, chopped
1 tablespoon fresh rosemary, minced
1 cup frozen peas
¾ cup quick cook polenta
1 cup grated cheese (I prefer Gruyere) – optional if making dairy free
Fresh rosemary sprig for garnish – optional

Directions:

Mix the cornstarch with ¼ cup chicken stock and set aside.

In a large skillet or Dutch oven, warm the olive oil over medium-high heat and then add the chopped carrots. Season with salt and pepper and cook until the carrots just start to caramelize, about 5 minutes. Add 1 ¾ cups chicken stock, the cream or coconut milk, chopped chicken, frozen onions and minced rosemary and bring to a simmer. You can also add any roasted veggies you may have on hand, butternut squash or potatoes are particularly good. Let simmer about 15 minutes. The veggies should be tender and the chicken heated through. Add the frozen peas. Turn the heat up; bring the mixture to a boil and stir in the cornstarch mixture. Boil for 1 minute and take off the heat. Taste the mixture and adjust seasoning if needed. Divide the mixture between 4 oven proof bowls or ramekins and set them on a baking sheet.

Preheat the broiler and place the oven rack in the middle.

In a saucepan over medium high heat, bring the remaining cup of chicken stock and remaining half cup of cream or coconut milk to a boil. Gradually whisk in the polenta and cook until thick, about 3 minutes. Turn the heat to low and stir in the cheese until melted.

Top the chicken mixture with the polenta and smooth it. Place in pre-heated broiler for 2 -3 minutes or until the tops are browned. Serve with a garnish of rosemary sprigs if desired.

Serves 4.

Ok, so your HIT Center personal trainer has finally caved in to your vacation wishes and now you are wondering where you should go, where you should take the family to.  What would be a great location with many activities and a reasonable cost.  Well, consider Vancouver, British Columbia. 

The largest city in the province of British Columbia is surrounded by water on three sides and sits alongside the Coast Mountain Range.  Vancouver has one of the mildest climates in Canada and produces some of the most beautiful natural scenery imaginable.  This bustling city also just hosted the 2010 Olympic and Paralympic Winter Games.

While visiting, make sure to do some whale watching or take in a harbour cruise which serves lunch.  Whale watching season is usually from March to October with the chances of seeing a whale probably close to 100%.  That is why many captains will provide a rain check policy to come back on another tour free of charge if you did not see one on your first trip out.  The Vancouver Canucks of the NHL play at Rogers Arena in the heart of Vancouver’s entertainment district.  Ticket prices usually range from $65 – $145. 

If planning a little exercise even while on vacation, try biking around the Stanley Park seawall.  This flat, paved path is approximately 6.2 miles and circles the entire park.  It offers spectacular views of the North Shore Mountains and the Lions Gate Bridge.  If looking to ski, you have several choices in Grouse Mountain, Cypress Mountain, Mount Seymour and the most well known and heavily recommended, Whistler.

There really is something for the entire family in Vancouver.  The following websites will help you find places to dine, more activities as well as other general information.  Enjoy, and have fun in British Columbia!

www.tourismvancouver.com

www.bcpassport.com

Whether you are a seasoned veteran of the stock market or someone taking a new interest in how to grow their portfolio, there is a great website that may be of interest to you. 

Wallstreetsurvivor.com provides you with $100,000 of virtual money to invest in the stock market.  How you invest is entirely up to you.  You will receive tips from the industries top consultants as well as learn how to trade, how to invest and broaden your understanding of economics.  There is even a game that can be played with your Mesa HIT Center friends to see who can build the best portfolio.  Wallstreetsurvivor.com provides you with the latest financial news and even expert stock picks. 

There is something for everyone.  For the beginning investor it may be learning new concepts and definitions.  For the seasoned trader it may be trying out new stratagies or looking at new possibilities.  It makes sense to explore this website and play with virtual currency before investing for real.  So get your friends involved, there are prizes to be won so take a look.  Until then, happy investing!

www.wallstreetsurvivor.com

Is it possible that consuming alcohol may actually benefit the heart?  In recent years, many studies have attempted to address how red wine protects the heart from disease.  Research suggests that a moderate amount of red wine (one 4 oz glass for women and two 4 oz glasses for men) will actually lower the risk of a heart attack in middle age individuals by 30%-50%.  It further suggests that red wine consumption may prevent future heart attacks in people who have already suffered one.  Other studies have found that red wine can actually increase HDL (the good cholesterol) and prevent LDL (the bad cholesterol).  Lastly, red wine may also prevent clot formation and reduce blood vessel damage caused by the deposition of fat.  People from the Mediterranean region who consume red wine on a regular basis show lowered risk of heart disease.

Red wine is a particularly great source of antioxidants.  Many studies have focused on the phenolic constituents and resveratrol.  Some research shows that resveratrol may be linked to a reduction in inflammation and blood clotting, both precursors to heart disease.  Flavonoids act as antioxidants which prevent free radical damage within body.  Flavonoids may also be found in oranges, apples, grape juice, onions, tea and cocoa.

Caution should be taken with this information.  Doctors will avoid the recommendation of drinking red wine because of the health issues that overuse may cause.  Still, they are beginning to see value in a moderate amount consumed with care.

How many times have you racked the weight before your muscles fatigued or stopped your cardio workout because you just did not “feel it” today?  Why is it that we tend to do that?  It is essential to perform at your highest level even when under the most intense pressure.  This is what makes Steve Nash and Kurt Warner so amazing.  I like to use a little illustration to help understand the definition of committed.  Eggs and bacon right?  Now think about what was involved in that breakfast.  The chicken was involved in your breakfast…but the pig was COMMITTED!  Committment means you don’t hang up the skates or rack the weight just because things get tough.

At the HIT Center we attempt to train both the mental as well as physical aspect of each person.  We want you to be successful in whatever your goals are, but just as important, we also want to teach people how to be mentally as tough; to realize that no matter how painful it may seem now, that break through success is just around the corner.  Success with personal training is a microcosm of life.  Does your work ethic in the gym mirror your outlook on life?  If you are one of those individuals spending all your time on technique and fitness, all the while neglecting the mental aspect, you are doing yourself a great disservice.  Remember the mind-body connection.  One does not run without the other.  No matter how you cut it, the mind needs the body and the body needs the mind.

Keep your goals in front of you.  Envision what it feels like to have already accomplished them.  This is the picture you should have each day you train.  This is the goal of what we at Mesa personal training attempt to help YOU do.  You were engineered to be successful, it is up to you to determine how much.  There are several books that may be of interest listed below:

The New Toughness Training for Sports by James E. Loehr, Ed.D.

Mental Toughness by Michael Sheard

Psychology of Champions by James J. Barrell

Ascorbic acid, better known as vitamin C, is a water soluble vitamin with many responsibilities in the human body.  One of those responsibilities is to act like an anti-oxidant which can protect the body against damage caused by free-radicals.  Free radicals are the culprits that contribute to disease processes such as cancer and heart disease.  In the musculoskeletal system, vitamin C acts at the cellular level by contributing hydrogen and oxygen to amino acids so that they may do their part in collagen production.  Collagen is found in the connective tissue of skin, teeth, bones, organs and cartilage.  It is the substance that keeps our skin firm and resilient, thus protecting it from wrinkling.

For the immune system, it helps fight colds and flus, scrapes and bruises, as well as keeping those gums healthy.  Many of our clients at Mesa Personal Training supplement vitamin C not only preventatively, but also to counter the physiological demands placed upon them after their training is completed.  Individuals deficient in vitamin C will often present with swollen gums, wounds that do not heal in a timely manner, easy bruising and in general, sub-optimal immune functioning.  Classic deficiency is related to scurvy, a condition in which the individual has gum disease, pain in the muscles and joints, skin lesions, fatigue and bleeding.  Vitamin C works by stimulating the activity of antibodies and immune system cells.  This is very evident in why some individuals can get over a cold in two days while others it may take seven to eight to restore health.  Vitamin C is easily consumed through oranges, tangerines and grapefruits, while tomatoes, peppers, broccali and even potatoes will provide significant amounts.  For those wishing to protect against disease processes and others who are immunocompromised, a general rule of thumb is to take as many milligrams as possible up to bowel tolerance and then back down by 500 mg.