Eggs and Chicken over Swiss Chard, Peppers, and Onions

By: Suzanne Doerries RD, LD, CPT

I must attribute this recipe to my sister. She actually introduced me to the combination of Swiss chard and eggs. It is a great way to get a high protein breakfast that has veggies and is a good source of vitamins A & C along with other nutrients.

Serving Size: 1

Ingredients

2 Swiss chard leaves

1 ½ Tbsp olive oil

1/8 onion, diced

¼ red pepper

1 garlic clove, minced

2 eggs

1/8 – ¼ avocado, diced (optional)

2 chicken sausage links (I used Applegate Naturals)

Directions

Cut the stem from 2 Swiss chard leaves dicing the stems and chopping the leaves into smaller pieces.

Swiss Chard

Swiss Chard

Add the olive oil to a small sauce pan. Turn on low heat. Add the onion, Swiss chard stems, and pepper to the saucepan and cook stirring frequently. After a minute add the garlic and stir.

Add the Swiss chard leaves and cover with a lid. Cook for 3-5 minutes until the Swiss chard begins to wilt.

Remove the lid, allow the steam to clear, and then make 2 indentations for the eggs. Add one egg to each indentation. It helps to crack the egg in a separate bowl and then pour into the indentation.

Uncooked to Cooked Eggs

Before and after of the eggs.

Put the lid back on and cook for another 2-3 minutes. The yolk should still be runny, but the white cooked.

While the eggs are cooking, cook the sausage according to the package. Once cooked, cut into bite-size pieces.

Pour the contents of the saucepan onto a plate. Top with the avocado and chicken. Enjoy!

The finished product.

The finished product.

The nutrition information is approximate and may vary from dish to dish.

Calories: 395                     Carbs: 8 grams                  Protein: 22 grams             Fat: 31 grams

Pepper, Spinach, and Feta Crustless Quiche Cups

By; Suzanne Klaus RD, LD, CPT

I made this recipe with Teresa Johnson of Level Wellness a little over a  year ago. I have since made a few slight changes. These crustless quiches are very tasty and easy to make. If you make them on a Sunday, you can have breakfast ready for the week!

Crsutless QuichServings: 12 servings in a 12 cup muffin pan

Ingredients

9 eggs

1/4 cup yellow onion, chopped

1/2 red bell pepper, chopped

1/2 cup frozen spinach, thawed

4 oz crumbled feta cheese- optional

½ cup turkey sausage, cooked- optional

Avocado, to taste

Directions

Preheat oven to 350 degrees. Spray muffin pans with cooking spray. Scramble eggs in bowl, pour evenly into muffin pans. Divide the Add chopped ingredients, meat, and cheese. Bake in oven until eggs have set, 14-16 minutes depending on muffin size.

If saving for later, cool on a cooling rack. Once completely cool store in the refrigerator in an air tight container.

Top with avocado right before enjoying, if desired.

Roasted Garlic Cauliflower

By: Suzanne Klaus RD, LD, CPT

This is one of my favorite roasted veggies. Some even say it tastes like popcorn.Roasted Garlic Cauliflower Recipe

Ingredients

1 head of cauliflower florettes

3-4 cloves of garlic, minced

Olive oil

Salt, to taste

Pepper, to taste

Directions

Preheat oven to 400°F.

Placed cauliflower in a large bowl and add garlic, salt and pepper. Drizzle with just enough olive oil to lightly coat the cauliflower. Place on a baking sheet covered with aluminum foil.

Bake for 30-35 minute. Cauliflower will be golden brown.

Serve immediately and enjoy.


Roasted Beets with a Grapefruit Balsamic Reduction

By: Suzanne Klaus RD, LD, CPT

I used to think I didn’t like beets. All I knew growing up were the canned ones. I kept seeing them in restaurants so they were growing on me. Not to mention, my husband loves them. I decided to give roasted beets a try one night when we were dinning out and to my surprise I really enjoyed them. I then thought I should try to make beets at home. I happen to have a grapefruit I needed to use and thus created this recipe. Give it a try, I think you will enjoy it!

Roasted Beet Recipe

Ingredients

5-6 small-medium beets, peeled and diced

1 onion, cut into large strips

Juice of 1 grapefruit

2 Tbsp balsamic vinegar

Olive oil

Thyme

Salt

Pepper

Directions

Cutting BeetsPreheat the oven to 400°F.

Place the beets and onions in a mixing bowl and drizzle with just enough olive oil to coat the beets. Add salt, pepper, and thyme (1-2 tsp) to taste and mix.

Make 2 pieces of aluminum foil the size of your baking pan and fold each in half.

Divide the onion and beet mixture in half and make two foil packets. Drizzle with 2 tsp of grapefruit juice in each packet, seal packet, and place in oven.

Cook for 30 minutes and then open the packet and cook for an additional 15-20 minutes or until beets are tender.

Meanwhile, pour the  remaining grapefruit juice a small skillet. Add the balsamic vinegar and cook over low heat stirring frequently. Simmer for 15-20 minutes or until the sauce has been reduced and is thickened.

Drizzle the beets with the reduction and serve immediately.

I Just Kept Running…

By: Cati Davis CPT

I was never a runner growing up, in fact, I despised running. I was very active in sports, but was never interested in running. I didn’t understand people that could just lace up their shoes and hit the pavement. As I got older,  I wanted something active that I could do outdoors and that was inexpensive. The one thing that came to mind was the one thing that I never enjoyed doing.

It was a spring morning and perfect weather so I decided to lace up my tennies and go. Well, easier said than done. My “go” lasted about 30 seconds and I found myself crippled over and out of breath. This was not what I had in mind. I’m pretty sure I did not look anything like the people I have seen running on the streets, looking graceful as ever and not panting from being out of breath. I am someone who doesn’t give up easily. I was out there every morning, rain or shine, hating every minute of walking then running. Soon to find myself running a longer period of time and walking less. I eventually got myself to the point where I could run one mile comfortably and actually find myself enjoying it while looking at the scenery around me and not to mention, feeling amazing after the run was over.  

Over the years, I was able to meet other people that enjoyed running as well and we would meet for weekend runs. Soon enough, I was signing myself up for my first run, which just so happened to be the St. Patrick’s Day Run. I set a goal for my first run, which was to not stop the entire run until I reached the finish line. I started the race and came to 3 miles, realizing that it was actually a 5 mile run and not a 5k. I ended up stopping one time through that 5 mile run. I was hard on myself and got a little down that I stopped during the run to break, but this  is exactly what kept me going. I pushed myself farther and ended up signing myself up for another run, then another, eventually signing up for a 10k, then making the big step and training myself for a half marathon. Running started to turn into a way for me to distress and and clear my mind, but having fun while I do it.

My wardrobe may consist of too many race shirts to count, but my heart is filled with memories of each and every run. Not every run was the same. There were days where I went out there and gave it my all and there were days where I didn’t feel like running at all, but would always make the best of it. But,  the most rewarding thing of all was to think of why I signed myself up for the run. Many of the runs are formed to help raise money for certain funds. Susan G. Komen, Backstoppers, Sarcoma, and many more. It is the most amazing feeling to know that the money you donated for the run was going to help others. What is 30, 40, or 60 minutes out of your day to be active and run for others that may not be able to?

I continue to run a few times a week. It may only be a short distance, but the feeling after the run keeps me going back for more. I started as a person who was not a fan at all of running and turned it into something that I now look forward to. By no means am I fast, but I set goals for myself while still having fun and enjoying what I do.

Are YOU interested in walking/running? Come join us for Saturday noon runs!! Running Forward into Fitness is here and we are doing group runs and/or walks. Whether you want to get one more day of activity or train for an event, this group is for you. Forward Fitness will be running in multiple races throughout the year. The St. Patty’s Day Run on March 11th and the GO! St. Louis (relay and/or 5K) on April 8th/9th will be the first ones.

If you are already an active runner or walker, come join us! If you aren’t someone who enjoys to run, come walk. Don’t like to wake up early for those morning runs or walks? Sleep in and meet us at noon on Saturdays. The more the merrier. Maybe you were never a runner, but would like to learn more and learn the correct form and training to get yourself started. Don’t want to sign up for the upcoming runs, that’s fine too, just come join us for the noon run or even get a group together to support the Forward Fitness family as they run or walk.

From now until the Go! St. Louis, we are meeting Saturdays at noon at Forward Fitness. We will have a warm up and then start training by doing some walking and running to help build endurance to get us on the right track for some good ole’ St. Louis runs. Bring the appropriate running/walking clothes and shoes so we can have some fun!

Not Your Average Warm Up

By: Nick Lape

I can remember my first ever P.E. coach. Her name was Coach Rowan. Every single day from Kindergarten all the way through 6th grade, I did the same warm up stretches. The sit and reach stretch was a good one back then. Oh, and the shoulder stretch where you reach behind your head and across your body was a staple back then. Luckily for us and everyone else that we train, information has drastically changed and we really don’t use those anymore, at least not in the same ways. As a matter of fact, there are very few movements where we are trying to lengthen muscles as far as we can in any warm up. Why is that?

Well, first and foremost, stretching anything cold is just not a great idea. Have you ever taken a steak out of the freezer and tried to pull it apart? If you were to do that, what happens? It just breaks apart right, like, literally right in half. Think of that as a muscle that hasn’t been warmed up. When you come to the gym, you may stretch because you feel like you need to. Does this mean we don’t want to stretch any muscles? No. It just means there are different ways that we can activate muscles with targeted movements.

In our warm ups, we are simply trying to get the core body temperature to rise so we are not working with “frozen meat.” Stretching does have a purpose in activation, but it’s really the stretch reflex. Now I could get scientific on you and start talking about the Golgi Tendon Apparatus and its function in a muscle cell, but instead I’m just going to say that stretching doesn’t create the best activation of the muscle. There are so many other movements that can prepare a muscle, even create flexibility without stretching.

When you participate in a warm up at Forward Fitness, you move through what we like to call a “movement matrix.” You start on your back, move to your stomach, then to “all fours,” up to the knees, and finally to a standing position. Through these positions, we activate muscles. We require muscles to turn on as opposed to just stretch. This allows blood to flow to the muscle and can actually create better flexibility and mobility just from warming up the tissue.

Through every position, form the ground to standing, you may also notice that we use a flexibility/mobility exercise followed by a stability/ strengthening exercise. We purposefully do this to increase the performance of a certain muscle group or area of the body. An example would be doing the side lying windmill movement on the floor, combined with a dying bug movement pattern. Here you get mobility with the side lying windmill, followed by stability with the dying bug. This allows us to wake up the body through motion as opposed to just aimlessly stretching and saying, “Alright, I’m ready to go!”

As much as I enjoyed my elementary P.E. class and Coach Rowan, things have changed. I look back and realize, there could have been so much more going on in those warm ups. Essentially, they could have been not only way more effective, but way more fun. I mean, let’s be honest, what child, heck, what adult, truly wants to sit around and just stretch? I know I don’t. That’s why a truly good warm up that creates heat and activates muscles and areas of the body properly is far more than an average stretching routine. Get your body moving during your warm up. After all it is called a WARM up.

Kettlebells (It’s Workout Time at Forward Fitness)

We are so excited to share this video with you. May it bring you some cheer this holiday season and inspire a 2017 filled with lots of kettlebell swings! A special thanks to Steve and Ranya from Top Notch Violins for their musical accompaniment, Rachel McInnis for all her wonderful work putting this video together, and all our volunteers.

Re-Centering Your Body: Ribs Down

Re-centering Your BodyHave you wondered why we start our workouts with restorative breathing, especially those last few breaths that are in through your noise and out through your mouth? Or, have you wondered why the “ribs down” cue is so important? For those of us who have the infamous desk job and feel constantly stressed, watch Nick’s video on how breathing and posture can help!

Cross Training Workout

If you are trying to prevent injury or improve your time as a runner, cross training can be a good solution. Before beginning any exercise program consult with a physician. Complete this cross training workout at your own risk. Each exercise in green has a video link showing you how to complete the movement.

Warm Up

Breathe– 2 minutes

Lye on your back and breathe in and out through your nose. Lips are sealed and tongue is on the roof of your mouth. Your abdomen should rise as you inhale and lower as you exhale.  Your chest should stay relatively still. Breathe in for a count of 3-4 and out for a count of 6-8.

Myofascial Release (foam rolling) 5-15 minutes

Dying Bug 8-10 reps (4-5 per side)

Leg Lowering 4-5 reps per side

Hip Lift 8-10 reps

Half Kneeling Hip Flexor Stretch 4-5 reps per side

Ankle Mobility 4-5 reps  per side

Spiderman 4-5 reps per side

Hip Hinge 8-10 reps

Bodyweight Squat 8-10 reps

Circuit

2-5 Rounds

30 seconds of work followed by 30 seconds of rest

Split Squat

Quadruped Band Row

Side Plank

1 Leg Hip Lift Hold

Push Up

For those of you who are new to circuits, you will do split squat for 30 seconds, rest for 30 seconds, quadruped band row for 30 seconds, rest for 30 seconds, side plank for 30 seconds, rest for 30 seconds, 1 leg hip lift hold for 30 seconds, rest for 30 seconds, and push up for 30 seconds. That is one round. You can rest for one minute before starting your next round. For the exercises that require you to do one side, start with the left and then in the next round do the right side. If you end up doing 5 rounds you can switch half way on the last round or do your weaker side an extra time.

If you are looking for a good timer app for your phone, download Interval Timer in your app store. It is free. If you use this app, “Interval Cycle” would be 5 sets. “High Intensity” would be 30 seconds. “Low Intensity” would be 30 seconds. Swipe Repeat to the right and set “Number of Cycles” to 2-5 (however many rounds you would like to do). Set “Rest Time” to 30 seconds.