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Frittata Recipe

2 Jul

Ingredients:
•    Olive Oil or Butter (wipe pan to grease)
•    1 bunch Rainbow Chard, rinsed, tip of stalks trimmed, chopped
•    1 tbsp extra-virgin olive oil
•    1-2 small cloves garlic, chopped
•    1 cup spring onions
•    8 ounces nitrate-free, pastured bacon, diced
•    8 fresh, pastured eggs – available at Farmers markets, through csa, or at FIT
•    ¼ cup raw cream – available at Country Sun in Palo Alto and the Campbell farmers market
•    ½ tsp celtic sea salt
•    ½ tsp fresh ground pepper
•    1 cup fresh raw milk cheese, crumbled (approximately 4 ½ ounces) – also known as Farmstead cheese available at farmers markets. An alternative would be a high quality cheese, ideally from grassfed cows.
•    Fresh Italian Parsley

Preparation
Preheat oven to 325 degrees F.  Wipe 8x8x2 inch baking dish with oil or butter to grease.  Bring a large pot of salted water to boil.  Add rainbow chard and cook until wilted, about 2 minutes.  Drain, squeeze dry and add chopped garlic. Cover and let sit.

Heat oil in large nonstick skillet over medium-high heat.  Add onions to skillet and sauté until slightly browned, about 2 minutes.  Add bacon and sauté until desired crispness; keep separated with a fork.  Remove from heat and cool.

Whisk eggs, cream, salt and pepper in large bowl to blend.  Add chard and cooled bacon-onion mixture, then add cheese; stir to blend using wooden spoon or fork.  Transfer mixture to prepared baking dish.

Bake frittata in preheated oven until the center is set, about 45-55 minutes.  Transfer baking dish to rack and cool frittata 15-20 minutes.  To transfer the frittata from the baking dish to a serving dish, place a platter on top of baking dish, using oven mitts, hold the baking dish and platter firmly together and invert frittata onto platter, place serving platter atop frittata and invert again so that frittata is right side up.  Cut frittata into 20 pieces.

*This dish can be made up to 1 day ahead and chilled in the refrigerator, and re-warmed at 325 degrees F until completely heated through, about 10 minutes.

Garnish with fresh parsley and enjoy warm or at room temperature.

Myth – Eggs are Unhealthy

2 Jul

Eggs are an excellent source of protein, essential amino acids (yes, all 9!), along with vitamins and minerals that directly contribute to both eye and hair health.  The egg is also a satisfying snack or meal, reducing the chances of over-consumption of a less nutritionally dense food choice.  The concern most frequently raised when eggs are recommended as a healthy part of a diet relates to heart and cholesterol health – for more on that, see Real Fats posted here.

Seasonal Summer Menu Suggestion

4 Jun

Appetizer – Grilled Balsamic Asparagus

Salad – Watermelon Arugula Salad

Main Dish – Steak & Poblano Pepper Skewers

Dessert – Grilled Peaches N’ Cream

Beverage – Fruity Chilled Chardonnay

For any of these recipes or more summer menu suggestions, email me at analisa@focusedtrainers.com

Steak and Poblano Pepper Skewers

4 Jun

Serves 4

1/2c 2% Greek Yogurt

1/4 tsp ground chipotle chili

1 small clove garlic

Kosher Salt

1 tbsp extra-virgin olive oil

1 tsp ground cumin

½ tsp Red Chili Powder (more if you prefer more spice)

Freshly Ground Pepper

4 large Poblano Peppers

1 lb skirt steak (3/4 in thick)

2 romaine hearts – shredded

2 medium ripe tomatoes (approx 8 oz each), cored and chopped

1 medium ripe avocado, pitted, peeled, and sliced ¼ inch thick

1/3 c chopped red onion

Prep medium-hot charcoal or gas grill fire.  If cooking on stove-top use a cast-iron or non-stick pan and heat prior to cooking.

Sauce

Combine yogurt, chipotle, garlic, and ¼ tsp salt in a small bowl.  Set aside at room temperature to let the flavors meld.

Rub

In a small bowl, mix the olive oil, cumin, red chili powder, ½ tsp salt, and ¼ tsp pepper.  Rub this mixture on all sides of the steak.  Let steak sit for 15-30 minutes.

Grill the steak and peppers at the same time.  Grill the peppers on high heat until outside is completely black (looking almost charred), remove, and place in brown paper bag to steam for up to 15 minutes.  Grill the steak covered**, flipping once, until medium rare, approximately 3-4 minutes per side.  Transfer the steak to a large plate and let rest covered for at least 5 minutes. **Searing in pan might splatter.

Grill red onion (or sauté in same pan) for 3-4 minutes and remove from heat. Set aside for garnish.

Peel the peppers, chop off the stem, and cut into thick strips (approx. 3-4 per pepper).

Skewer steak and peppers ( 2-3 per skewer) in ripple pattern – swirl sauce on plate, place skewers on top and accompanied with grilled onions, lettuce, tomato, and avocado.

Serve with white corn tortillas brushed with clarified butter and grilled.

Option instead of tortillas, serve with 2 baked plantains or an ear of fresh grilled corn.

For more Seasonal Summer Menu recipes email analisa@focusedtrainers.com.  Please share any of your personal variations. I look forward to hearing from you.

Client of the Month – Gwen D’Antoni

12 May

Age: 65 years young

FIT Member since: March, 2008 – Happy 2-year Anniversary!

Goals upon starting at FIT:

  1. Strengthen Core to eliminate back and neck pain
  2. Stay off anti-inflamatories
  3. Increase flexibility
  4. Workout once per week on a consistent basis

Results upon dedication to workouts at FIT

  1. Can execute more advanced movements including loaded back squats, deadlifts, clean and jerks,  loaded walking lunges, and planks.  Back pain has been reduced to being a result of too much bending over (incorrectly) while gardening.
  2. Only in extreme cases does she take these – – such as too many days in a row of holding the grand-babies or not getting enough sleep.
  3. Can complete box squats and body weight squats down to a 12 inch box versus starting on a 16 inch box with limited range-of-motion and volume.
  4. Gwen works out twice per week with her group (and Analisa), a third day in the gym of interval training on her own, and includes long walks and gardening/landscaping duties with her husband at least 2-3 days per week.  Whooo! So much for only one time per week.

Likes:
Dislikes:

Personal Records:

  1. Push-ups: 4×10 with bar height on pin #5 (started on pin #8 for 3×8)
  2. Pull-Ups: 3 reps with 64lbs of assistance (started with 5 reps with 120 lbs of assistance

Key’s to Gwen’s success:

Gwen has been able to open up her mind to variations of movements that she was not used to in a new environment.  She has been dedicated to completing her homework exercises, including her core work (dying bugs, bridging, planks) and body weight squats.  She is also active at least an hour per day outside of the gym and includes brisk walking, step-ups, and chasing her grandkids around the house!  Gwen wanted to feel better, so she continues to make a conscious effort to move efficiently, safely, and correctly, especially outside of the gym.  Thank you for your hard work Gwen!

Bad Girls vs. Bad Boys Open 2010

11 May

Last chance qualifier for 2010 National School Age Championships

Competition Schedule

WEIGHT CATEGORIES WEIGH INS LIFTING BEGINS
School age Girls…. 8:00 –   9:00 AM 10:00 AM
School age Boys…. 9:30 – 10:30 AM 11:30 PM
BAD GIRLS 11:00 –   12:00 PM 1:00 PM
BAD BOYS 2:00 –   3:00 PM 4:00 PM

Entry Fees: School Age Qualifier $20 (sanctioned event by USAW)

Bad Girls & Bad Boys $40 (Limited to 20 Bad Boys & 20 Bad girls)

Lifts:                           The Snatch and the Clean and Jerk.

Awards:            1st, 2nd 3rd, 4th & 5th for Bad Girls and Bad Boys

Placing will be ranked on percentage of weight classes of the National weightlifting championships!!.

COMMEMORATIVE T-SHIRT TO ALL WHO ENTER.

ELIGIBITY: Open to all levels, No USAW membership required, unless you are lifting in the

School Age Session

Rules: Following Close you USAW Rules, Lifting suits are preferred but not required.

.

Where: Focused Individual Training (FIT)
600 Rancho Shopping Center
Los Altos, CA 94022

Directors: Dave Corbin        650 823 1124     email: dbcorbin@gmail.com

Rob Earwicker   831 234 8096     email: rob@focusedtrainers.com

Directions: http://www.focusedtrainers.com/facilities/location.htm

Seasonal Side: Roasted Red Pepper Gazpacho

4 May

Ingredients:

2c plum tomatoes, chopped

1c cucumber, peeled, seeded, chopped

3/4c roasted red pepper, chopped

1 roasted poblano pepper, peeled

3 cloves roasted garlic

1/3c celery, chopped

1/4c scallions, chopped

3 tbsp whole cilantro

1 tbsp flat-leaf parsley

1 tsp red wine vinegar

1 tbsp fresh lemon juice

1c low-sodium tomato juice

1 avocado, peeled, pitted, divided

In the oven: Cut top of garlic head, exposing cloves, drizzle olive oil inside cloves, and place in 400-degree oven for 30-35 minutes.  Remove and let rest wrapped in foil.

Over a gas burner: Place red pepper and poblano directly over gas, resting on burner above medium flame, roasting until entire skin of pepper is charred black.  Place both peppers in brown paper bag and let rest for 5-10 minutes.

Peel: (once they’ve cooled) garlic cloves and peppers, and chop.

In a blender or food processor: Pulse tomatoes, cucumber, celery, scallions, cilantro, parsley, vinegar, lemon juice, tomato juice and half avocado.  Add garlic and peppers, fresh ground black pepper and sea salt, blending until desired consistency.  Chill, covered for at least an hour or overnight to let flavors meld together.

Serve with: Seared white fish, shrimp, or tequila-lime marinated chicken.

For more seasonal side ideas or to share: analisa@focusedtrainers.com

Chicken Cacciatore

13 Apr

Serves 6 to 8

Active Time: 40-60 minutes (depending on how efficient of a sous chef you are)

Start to Finish: 4-5 hours

Ingredients:

2/3c dry white wine

1/3c broken dried procini mushrooms (1/4 oz)

4lb Cage-Free, Organic, boneless chicken thighs

1/4c extra virgin olive oil, divided

1/4lb sliced pancetta, chopped

2 medium yellow onions, chopped

2 shallots, chopped

2 medium carrots, chopped

3 celery hearts, chopped

4 garlic cloves, finely chopped

2 (20 oz) can whole or diced tomatoes in juice (can use tomatoes that have added basil and garlic if you prefer extra spices!)

1 (6-inch) rosemary sprig

1 California Bay Leaf

1/2c pitted Kalamata olives

Directions:

1. Preheat oven to 325 degrees F with a rack in the middle.

2. Bring wine to a simmer in a small saucepan.  Stir in porcini mushrooms and remove from heat.  (This will rehydrate them)

3. Rinse and pat chicken thighs dry, seasoning with 3/4 tsp salt and 1/2 tsp pepper.  Heat 2 tbsp oil in a wide 6-8 qt heavy pot over medium-high heat until it shimmers, then brown chicken thighs, turning every 7-8 minutes.

4. Transfer chicken to a plate.  Discard fat from pot and add remaining 2 tbsp oil.  Add pancetta and saute over medium-high heat until it begins to brown.  Add onions, shallots, and saute until softened, about 8 minutes.

5. Drain porcini mushrooms in a fine-mesh sieve set over a bowl, pressing on mushrooms and reserving wine.  Coarsely chop porcini mushrooms and add to pancetta mixture with carrots, celery and garlic.  Saute until softened, about 8 minutes.  Stir in wine and cook until most has evaporated, about 2 minutes.

6. Add tomatoes with all juice and let simmer, stirring occasionally for approximately 15 minutes.  Add chicken with meat juices from plate, rosemary, bay leaf, and olives.  Cover pot and let slow cook in oven, turning meat occasionally until meat is fork-tender, 2 3/4-3 hours.

Enjoy and serve with fresh salad or blanched broccoli.  If you’re not strict paleo, an excellent addition to this dish is polenta.  For more serving options or to create same meal with using a veal shoulder roast, email analisa@focusedtrainers.com .

FIT Client of the Month – March 2010

11 Mar

Name: Brad Kancigor

Age: 42

FIT Member Since: August, 2009

Goals coming into FIT: #1 – Reduce lower back pain, #2 – Lose some body fat, #3 – Improve overall fitness levels and feel better

Results: #1 – Back pain has been reduced to rare, if ever!  #2 – He did lose some body fat along the way….as evident by his belt fitting 3 holes smaller than before!  #3 – Overall fitness level has gone through the roof in comparison to where he started and he is now able to make it through an entire workout at a higher intensity in conjunction with completing at home “homework” workouts.

Likes: Buying voodoo dolls of coach Rob and putting as many pins in them as possible!

Dislikes: Pain!

500m Row Personal Best: 1:43

Chin-Ups Personal Best: 1

Key’s to Brad’s success: He has been dedicated to completing his core work both during and outside of his personal training sessions.  Brad has remained motivated by his decrease in pain and increase in mobility.

Brad joined us last year with a long history of back pain. He had seen Chris Reed with Agile earlier in the year and was told even though he had a very slight disc degeneration it was nothing that would stop his from getting into better shape!!!

When I first started working with Brad, he was extremely de-conditioned and after a few basic exercises I knew that most of pain would decrease with some general body strength.

He didn’t have any limitations of movement ad was pretty flexible for someone who has not worked out since high school and is 6’3. I quite often remind Brad how far he has come in such a sort period that during our first workout he was unable to stand up from a BWS. He recently back squatted 40kg for 2×10. Brad is an avid golfer, but was unable to play as he was into much pain. He has been extremely committed doing his prescribed core work to strength his trunk as well as over time increasing his movements on his home workouts with BWS and push ups, just to name a few. In the last few months Brad has been playing golf again but still taking Advil pain meds get round the course. He has been making great strides in the gym with his fitness and strength and this past week played a full 18 holes of golf without any pain meds before, during or after the round.

Well done Brad.

Raw Zucchini Hummus

8 Mar

Ingredients

  • 2 zucchini
  • 3/4 cup tahini (raw)
  • 1/2 cup lemon juice
  • 1/4 cup olive oil (cold pressed, if you want it to be truly raw)
  • 4 cloves garlic
  • 2.5 teaspoons salt (if you use Sea Salt use between 1-1.5 tsp as the taste is much stronger)
  • 1/2 tablespoon cumin

Directions

Chop the zucchini and blend everything in the blender. Add the lemon juice and garlic (and salt) a little bit at a time to get the flavor that you want.  Remember that measurements are “guestimated” in this recipe – so be sure to taste as you’re mixing and add lemon, garlic, and salt to taste.

Share alternative spices you use with us!