Categorized as: CF Naples

Recipe: Crockpot Chicken Soup

Ingredients

  • 4 boneless, skinless chicken breast
  • 1 package of baby carrots
  • 1 stalk of celery
  • 4 cups low sodium chicken broth
  • 4 cups of water

Directions
1. Fill Crockpot with chicken broth and water, then place chicken breasts into the soup.
2. Chop the carrots and celery and place into the Crockpot.
3. Back on low for 8 hours.
4. Take chicken breast out and shred in Kitchen Aid mixer (with paddle attachment) or by hand.
5. Recombine chicken with soup and enjoy!

Nutritional Facts
Serving size (4 ounces of chicken and about 1.5 cups of soup)
Calories: 190
Fat: 1.3 g
Carbs: 15.5 g
Protein: 28.1 g (1)

Recipe: Crockpot Turkey Lasagna

Ingredients

3 (15 ounce) cans of tomato sauce
1.6 lbs lean ground turkey
1 cup part skim mozarella cheese
8 tablespoons parmesan cheese
1 (15 ounce) container of lite ricotta cheese
10 lasagna noodles

Directions

1. Brown ground turkey on the stove top until thoroughly cooked through.
2. Combine ricotta cheese, mozzarella, and parmesan cheese in a small bowl.
3. Add tomato sauce to ground turkey.
4. Place 1/4 of the turkey mixture into the Crock Pot. Top with 3 lasagna noodles (breaking up to fit the oval), then 1/2 of the cheese mixture.
5. Add another 1/4 of the turkey mixture on top of the cheese mixture, then top with 3 more lasagna noodles, and the remainder of the cheese mixture.
6. Place another 1/4 of the turkey mixture on top of the cheese, followed by 3 more noodles, and then the remaining turkey mixture.
7. Set Crock Pot for 4-6 hours on low, and cook until noodles are soft and tender.

 

Nutritional Facts

Serving size: 9.6 ounces (10 servings in Crock Pot)
Calories   381
Fat          11.6 grams
Carbs      42.6 grams
Fiber       4.9 grams
Protein   27.3 grams (1)

5 Reasons to Wear Compression Sleeves and Socks

Marathon runners have been sporting compression socks for several years. Knee-high socks, however, don’t occur naturally on trails, and have been known to scare away small animals and potential mates.

Maybe that’s why trail runners have been a little slower to adopt the look. Now compression technology is hitting the roads and the dirt as compression calf sleeves were all the rage at this year’s Gore-Tex TransRockies Run.

Team Salomon not only raced in the stylish black-and-silver-patterned sleeves, but relaxed and recovered in them, too.  A few other runners sported the colorful Zensah sleeves.

The makers of the expensive products tout the performance benefits of compression technology, but in terms of science, compression calf sleeves are kind of like ice baths.  The people who use them swear by them. The people who study their effectiveness? Not so much.

Even though some reports show the benefits may be more in my head than my legs, I’ve been wearing compression calf sleeves for the past month. My legs feel fresher during and after my long runs, and whatever the reason, I’ll take it. Read More…

3 TIPS TO BUILD MENTAL TOUGHNESS

As an endurance athlete, I’m sometimes asked where I find the most challenge during an event. Is it the swim portion, elbowing for room through a pandemonium of competitors? Is it the bike as I strive to maintain my pace through a series of hills, or is it the run, the final stretch?

Without hesitation, I always answer the mental game is where I find the most challenge and reward.

I have experimented with focused breathing exercises to relax my mind before an event. I’ve used some of these techniques to relax my body and limber before the starting line, as well as urge a shot of energy the moment my body wants to back down.

Yet, as an amateur athlete who’s gone from a complete newbie to placing in the top three in my age group, I’ve been unable to maintain gains beyond certain strength and stamina thresholds.

From consulting numerous nutritionists to incorporating a variety of strength training programs, these barriers have persisted. Had I reached certain impassable thresholds in my physiology, or were they perceived? Was there no way around them, or did I simply lack the key? Read More…

The Benefits of Hamstring Flexibility and Pike Compression

Most adults are so inflexible in their hamstrings that they cannot even touch their toes. This is a serious deficiency, and one that is limiting them in a wide variety of movements. Moreover, the gymnastic pike position requires active compression of the hips, and a poor pike position will make press handstands, mannas, and many tumbling drills much harder to achieve.

First, the term “hamstrings” actually refers to a family of three distinct muscles. These muscles cross both the hip and knee joint, and thus are involved in both hip extension (“opening” the angle of the hip) as well as knee flexion (“closing” the angle of the knee). Problems arise when, due to a culture of sedentary living and lack of exercise, many adults move their hips through a full range of motion so infrequently that their hamstrings become excessively inflexible and tight.

Consider, for instance, a hanging leg lift. This is a basic beginner progression on the way towards L-sits and Mannas in the GymnasticBodies Foundation Series. When many trainees first attempt hanging leg lifts, they find they can barely lift their legs at all! Now this problem is two-fold: their anterior (front of the body) core muscles are too weak, and their posterior (back of the body) leg muscles and fascia are too tight. Fortunately, the GB courses have plenty of exercises and stretches to take care of both issues. Read More…

Recipe: Crockpot Dijon Mustard Chicken

Ingredients

  • 40 ounces skinless, boneless chicken breast (about 4 large breasts)
  • 1/2 cup maple syrup
  • 1/2 cup Dijon mustard
  • 2 tbsp rice wine vinegar


Directions

1. Mix maple syrup, Dijon mustard, and rice wine vinegar in a bowl until incorporated well.
2. Cut chicken breast in half (not mandatory, just how I prefer mine) and place a small amount of the mustard mix on the bottom of the Crock Pot.
3. Place a few pieces of chicken in the Crock Pot, followed by the mustard mixture. Continue until all chicken is in the Crock Pot and covered with the sauce.
4. Cook on high for 4 hours.
**Makes about 10, 4 ounce servings of chicken

Macros

Serving size: 3 ounces cooked chicken and about 1.5 tbsp of sauce
Calories: 178
Protein: 26.0 grams
Carbohydrates: 11.2 grams
Fiber: 0 grams
Fat: 1.0 grams (1)