Recipe of the Week - Healthy Tomato Basil Soup

Ingredients:
-3 tbs extra virgin olive oil
-1 large yellow onion - sliced
-1 large carrot - peeled and grated
-1 large can of diced tomatos
-1/2 cup lightly packed fresh basil OR 1 tbs dried basil
-3/4 tsp sugar
-1/8 tsp ground pepper
-1 3/4 cup chicken broth
-Salt to taste

Directions:
1) In large sauce pan heat olive oil over medium heat, add onion and carrot. Cook until the onion is translucent.
2) Stir in tomatoes, basil, sugar, and pepper. Heat to boiling, stirring constantly.
3) Reduce heat and simmer covered for 10 minutes.
4) Cool slightly. Poor into food processor/blender and puree until smooth.
5) Return everything to pan, stir in broth and salt, heat until steaming.
6) Garnish with thin slices of lemon and serve.

Exercise of the Week - Spiderman Push-Ups

Spiderman Push-Ups provide a great total body workout that increases your balance and strength without a big time commitment or dependency on equipment!


- Starting Position: Regular push-up position with hands at least shoulder width apart.
- Movement: As you lower your body towards the floor, draw one knee up to the outside of your elbow, keeping your body as straight/level as possible. Return same leg to starting position as you push back up. Repeat movement alternating legs.

*For those of you lacking the upper-body strength for this exercise, it can be modified by performing the same movement, only on your knees in the "girl push-up" position.

Recipe of the Week - Healthy, Fast, and Easy Taco Salad

Ingredients:
1 lb Ground Turkey
1 cup frozen Corn
1 16 oz can Black Beans
Romaine Lettuce
Tortilla Chips
Tomatoes
Salsa

Dressing:
1 part Ketchup
1 part Extra Virgin Olive Oil
1 part Vinegar
1 tsp Onion Powder
1 tsp Garlic Powder
-Mix

Directions:
1) Sauté Ground Turkey until golden brown
2) Mix in frozen corn and can of black beans and heat until corn is cooked
3) On plates lay down a bed of lettuce followed by broken up tortilla chips
4) Divide turkey, corn, bean mixture (warm) between plates on the bed of lettuce/chips
5) Top with plenty of chopped tomatoes
6) Add an even mixture of dressing (above) and salsa to the top of salad

Exercise of the Week - Lunge with Rotation

This exercise can be performed anywhere/anytime and works the quads, glutes, and abs while stretching those "hard to get" hip flexors

*Remember to alternate sides and never let your front knee extend beyond your front toe!

Recipe of the Week - Homemade Chicken Noodle Soup

Ingredients:
- 1 cup carrots - chopped
- 1 cup onion - chopped
- 1 cup celery - chopped
- 3 chicken breasts - skinned
- 6 cups chicken broth
- 2-3 cups water
- 1 1/2 cloves garlic
- 1/2 tsp salt
- 1 1/2 tsp thyme
- 1/2 tsp pepper
- 12 oz Grandma's Homemade Noodles (in frozen section) OR wide egg noodles
- Chopped Parsley (optional)

Directions:
1) Put all ingredients except noodles and parsley in soup kettle, and bring to a boil
2) Cover and simmer for 45 minutes, stirring occasionally
3) After 45 minutes remove chicken breasts, cool them, and shred meat
4) Put chicken back in and turn heat up to a boil
5) Dump in pasta, stir occasionally, and cook until pasta is done to liking
6) Garnish with parsley (optional)

*If freezing, cook noodles separately

Exercise of the Week - Curl, Press, Calf Raise

1) Starting Position: Standing feet shoulder width apart, knees slightly bent, with dumbbells relaxed down by your sides, palms facing in toward thighs.

2) Movement: Curl the dumbbells up toward shoulders. Rotate palms so they face away from you as you press the dumbbells up over your head. While keeping your balance, raise up onto your toes. Reverse these steps and return to the starting position.

*Remember - never lock-out your joints, keep your abs pulled in, and continue to breathe!