Radio Interview with Susan Delmonico and Cindy Dent

We had a great time on-air combining my experiences prepping and painting a room in my home with the advice my very best friend, Cindy Dent, has for anyone selling their home. Yes, we mashup real estate, health, fitness and the holidays all in one guest interview on WBHF radio.

 

Fitness First Saturday – Strength Training

For this month’s radio interview, I wanted to focus on the importance of strength training as part of a healthy lifestyle. I talked about the reasons to include some kind of weight training or other core muscle exercises into your weekly routine. Strength training helps slow the effects of the loss of bone density due to aging, helps with our balance and increases metabolism. I also made sure to debunk the notion that working out your muscles, especially for women, will turn you into an “Arnold Schwarzenegger.”   And, if you think you are too old to even think about getting in shape, tell that to several of my clients who are in the late 60’s and early 70’s.

Baked Cauliflower Tots

baked-cauliflower-tots-550x781Ingredients:

2 medium heads cauliflower, cut into florets
1/4 cup small diced onion
1/4 cup grated Parmesan cheese
1/4 cup finely ground breadcrumbs
1 large egg

Preparation:

Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside.

Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.)

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.

Place on the cookie sheet ½ inch apart and bake for about 20 minutes, turning halfway through cooking until golden.

Nutritional information: (6 servings/serving size six tots)

Calories: 100
Fat: 2g
Protein: 7g
Carbs: 14g

Crockpot Herb Chicken and Vegetables

Crockpot-Herbed-Chicken-and-Veggies-4Ingredients:

1 carrot, peeled, sliced into 1/4″ round pieces
4 red potatoes, quartered and cut into small wedges
2 garlic cloves, minced
1 small yellow onion, quartered and cut into small wedges
2 bone-in, split chicken breast, skinless
2 tablespoons extra-virgin olive oil
1/2 teaspoon paprika
1/4 teaspoon black pepper
Kosher or sea salt to taste
1 tablespoon fresh parsley, (optional 1 teaspoons dried parsley)
1/2 tablespoon fresh sage, (optional 1/2 teaspoon dried rubbed sage)
1/2 tablespoon fresh thyme, (optional 1/2 teaspoon dried thyme)
1/2 tablespoon fresh rosemary, (optional 1/2 teaspoon dried rosemary)

Preparation:

Add carrots, potatoes, onion and garlic to a medium mixing bowl. In a small bowl, combine oil, paprika, herbs, salt and pepper. Add half oil & herb mixture to vegetables, toss to coat and add to slow cooker.

Rinse and pat chicken dry, add to the mixing bowl and pour remaining oil & herb mixture over chicken, being sure to thoroughly coat. In a large skillet, turn to medium-high heat, add chicken and lightly brown on both sides. Place chicken over vegetables, cover and cook on low 5-6 hours or until juices run clear when pierced with a fork, or chicken has reached an internal temperature of 165 degrees and vegetables are tender.

Nutritional information: (4 servings)

Calories: 207
Fat: 10.0g
Protein: 7.0g
Carbs: 23g

Crockpot BBQ pulled pork

Pulled-pork-in-slow-cookerIngredients:

1/2 (7-8 ounce) can tomato sauce
1/2 tablespoon apple cider vinegar
1/2 tablespoon garlic powder
1 teaspoon onion powder
2 tablespoons honey
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon ground cinnamon
1/4 teaspoon kosher or sea salt
2 pork loin chops

Preparation:

Mix together all of the ingredients in the crockpot, except the chops.

Place the chops in the sauce and cook as directed.

Cook on low setting for 6 to 8 hours or high for 3 to 4 hours.  Meat should easily pull apart when done.

Nutritional information: (4 servings)

Calories: 221
Fat: 6.0g
Protein: 28.0g
Carbs: 15g

June radio interview

cropped-susan-sitting-1200x600.jpg

Spent time discussing some alternative fitness activities that do not require going into a gym. We also discussed the need for eating regularly and properly as well as getting plenty of sleep and water. It’s always fun to be on the radio and reaching out to the listening audience to make health and fitness more of a priority in all of our lives.

Honey Mustard Chicken

Ingredients:HoneyMustardChicken

4 Chicken breasts (about 1.5 lbs), skinless boneless

2 Garlic cloves

1/4 cup Dijon mustard

1/4 cup Honey

1/4 cup Mustard, whole grain

1/4 tsp Pepper

1/4 tsp Salt

Preparation:

  1. In a medium bowl whisk together honey, both mustards, garlic, salt, and pepper.
  2. Place chicken breast in marinade and let it sit for about 3 hours or overnight.
  3. Preheat oven to 375 degrees.
  4. Place the chicken on the sheet pan.
  5. Bake for 30 -40 minutes or until the chicken is no longer pink in the middle and juices run clear. Serve with rice, quinoa, or as is.

Nutritional information: (4 servings)

Calories: 379
Fat: 5g
Protein: 56g
Carbs: 23g

Mexican Stuffed Shells

Ingredients:MexicanStuffedShells

1 pound ground beef

½ cup yellow onion, diced

2 TBS taco seasoning

4 oz cream cheese

about 8 oz jumbo pasta shells

10 oz enchilada sauce

1 cup salsa

1¼ cup cheddar cheese

½ cup mozzarella cheese

Preparation:

  1. Cook pasta shells in boiling water for approx. 10 minutes.
  2. Preheat your oven to 350 degrees.
  3. Brown ground beef and onions over medium high heat until cooked thoroughly.
  4. Drain the excess grease from the pan.
  5. Add in taco seasoning
  6. Add in cream cheese and cook over medium heat until cheese is mixed in and melty throughout. Set aside.
  7. Combine your enchilada sauce and salsa in a small bowl.
  8. Pour about half of your enchilada sauce salsa mixture into the bottom of a 9×13 pan and spread around.
  9. Fill each jumbo shell with a heaping 1 TBS of meat mixture and place into pan with sauce.
  10. Repeat until all shells or meat mixture is gone.
  11. Pour the remaining enchilada sauce salsa mixture over the tops of the shells.
  12. Wrap pan in aluminum foil.
  13. Bake for 30 minutes.
  14. Remove foil and top with cheeses.
  15. Return to oven and bake for an additional 15 minutes until cheese is melted and bubbly.

Nutritional information: (6 servings)

Calories: 323
Fat: 11g
Protein: 23g
Carbs: 32g

Crockpot Cheeseburger Soup

Ingredients:CrockPot_Cheeseburger_Soup2-678x1024

1 medium onion, chopped

1 stalk (medium-sized) celery, chopped

1 lb uncooked lean (93%) ground beef

2 tbsp all-purpose flour

3 cups canned chicken broth, divided

1 cup low-fat evaporated milk

8 oz reduced fat Velveeta cheese, cubed

1tsp paprika

1tsp table salt

1tsp black pepper

24 baked corn tortilla chips, crumbled

Cooking spray

Preparation:

  1. Coat a large nonstick skillet with cooking spray and heat over medium-high heat for about 30 seconds.
  2. Add garlic, onion and celery to skillet; cook, stirring frequently, until vegetables are tender, about 5 to 10 minutes.
  3. Coat a 3 quart or larger slow cooker with cooking spray; spoon in vegetables.
  4. Place same skillet over medium-high heat and brown beef, breaking up meat with a wooden spoon as it cooks, about 5 to 6 minutes; pour off any liquid and add meat to the slow cooker.
  5. In a small cup, combine flour and 1/2 cup of broth; stir until lump free.
  6. Pour flour mixture into skillet; add remaining 2 1/2 cups of broth.
  7. Bring to a simmer, scraping up any browned bits in bottom of skillet with a wooden spoon, then pour into the slow cooker. Stir in evaporated milk, cheese, paprika, salt and pepper.
  8. Cover slow cooker and cook on Low setting for 2 hours.
  9. Serve soup topped with crumbled tortilla chips.
  10. Note: If the soup cooks too long, the cheese could separate.
  11. If that happens, combine 1 tablespoon of all-purpose flour and 1/4 cup of soup in a cup; stir to a paste.
  12. Stir flour mixture back into soup in the slow cooker; cover and cook on Low setting for 10 to 15 minutes

Nutritional information: (8 servings)

Calories: 208
Fat: 10g
Protein: 22g
Carbs: 7g

Crockpot Veggie Lasagna

Ingredients:slow-cooker-vegetarian-lasagna

(2) 24 ounce jars or cans of tomato sauce

9 thick lasagna noodles

24 ounces part-skim ricotta cheese OR cottage cheese

3-4 cups chopped kale

2 cups shredded Mozzarella or Provolone cheese

Parmesan cheese for topping

fresh parsley for topping

Preparation:

  1. Spray the crockpot with nonstick cooking spray. Spread ½ cup tomato sauce to the bottom so the noodles don’t stick.
  2. Break noodles so that they fit and mostly cover the bottom. Cover with about one third of the ricotta, kale, sauce, cheese, and end with noodles. Repeat layers two more times for a total of three complete layers. End with a layer of noodles on top, covered with a thin layer of sauce and a little bit more shredded cheese.
  3. Cover and cook on high for 4 hours or on low for 7-8 hours. Turn the crockpot off completely and let the lasagna sit for at least one hour. This allows all the moisture to get soaked into the lasagna.

Nutritional information: (9 servings)

Calories: 307
Fat: 10g
Protein: 24g
Carbs: 32g