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MINESTRONE SOUP*
Serves 6
*2 quarts beef stock
*1 clove garlic, peeled and mashed
*2 cups cooked kidney beans
*1 cup buckwheat or brown rice pasta broken in bits
*2 carrots, peeled and chopped
*2 tomatoes, peeled, seeded and chopped
*1 cup fresh spinach or chard, finely chopped sea salt or fish sauce and pepper
*Freshly grated Parmesan cheese for garnish
This hearty soup is a meal in itself. As always, the secret is in the richness of the stock.
To peel the tomatoes, bring a pan of filtered water to a boil. Using a slotted spoon, dip tomatoes in, one at a time, for about 5 seconds each. The skin should peel off easily. To seed tomatoes, cut in half at the equator, hold tomato half in the palm of your hand and gently squeeze out seeds.
Bring stock to a boil and skim. Add garlic, beans, pasta, carrots, tomatoes and spinach or chard and simmer about 10 minutes. Season to taste and garnish with cheese.
*Nourishing Traditions |
| WHAT WE'RE READING
 Nourishing Traditions by Sally Fallon with Mary G. Enig, Ph.D.
Nourishing Traditions is a cookbook that challenges politically correct nutrition and the traditional diet gurus. This book not only provides great healthy recipes, but it gives a breakdown of different types of foods and how they affect our bodies. It provides research about the increasing frequency of heart disease and cancer among Americans, and its correlation to the food we eat. Nourishing Traditions also has a section on "Mastering the Basics," where it outlines the steps in creating different stocks, salad dressings, sauces, marinades, etc.
Nourishing Traditions is a great source to continue healthy eating! |
CITYWIDE SUPERSLOW
1901 N. Clybourn Ave. Suite201
Chicago, IL 60614
773-281-SLOW www.citywidesuperslow.com SEND COMMENTS TO:
info@citywidesuperslow.com
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HELP US SERVE YOU BETTER!
Have a question? We want to know.
Get expert advice and help us make CityWide better.
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Health, Wellness and Longevity Today by Theresa Snyder
Upon reading Body and Science, by Doug McGuff and a recent journal from the American Council on Exercise, I was struck by the discussion on the lack of clarity in defining Health and Wellness. We talk about improving our health and wellness through diet and exercise and exchange the words as synonyms regularly.
According to Dr. Wojtek J. Chodzko-Zajko, Vice Chairman of the American Council on Excercise Board of Directors, wellness is a "multi-dimensional state of well being, a holistic approach to life that encompasses bodily, mental, emotional, environmental, spiritual and community health." Another source, Dr. Nortin Hadler, author of Worried Sick: A Prescription for Health in an Overtreated America, maintains that "Wellness is a buzzward that means nothing. Health is subjective. My definition of health centers on longevity and the quality of our trip."
Evidence does support the importance of exercise. According to Chokzko-Zajko, "Regular physcial activity appears to be the only lifestyle behavior that can favorably influence a broad range of physiological systems and chronic disease risk factors, and may also be associated with better mental health and social integration." In addition, evidence suggests that positive emotional states are linked to postive life expectancy.
At CityWide, our high intensity workout provides the quality needed to positively influence attitude and strength. |
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Staying Fit During Pregnancy
Current research shows that women can safely maintain their fitness during the perinatal period. "In the absence of obstetric or medical complications, pregnant women can and should continue to train during pregnancy," states Alexa Burnell, CityWide SuperSlow trainer and Perinatal Fitness Specialist. Alexa, a mother of two, is certified through the Healthy Moms Fitness Organization. Women who continue to exercise regularly throughout their pregnancies are less likely to need medical intervention during labor and delivery, gain less fat overall and recover more quickly than sedentary pregnant women. Alexa goes on to add that strength training in particular is especially beneficial during pregnancy. "Strength Training is one of the best forms of exercise as it prepares a woman's body for the weight gain accompanied by pregnancy as well as for the physical challenges a new mom faces."
If you or someone you know is interested in learning more about fitness and pregnancy, contact Alexa at alexa.burnell@gmail.com.
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ONE PERFECT ZEN REP
At CityWide SuperSlow, we promote the importance of a 20-second repetition. For each repetition take 10 seconds to lift the weight and 10 seconds to lower it. This breakdown of a 20-second repetition will allow you to fully experience each second of the movement.
1 sec: Feel the transition of pressing into the resistance
2 sec: Begin to barely move
3 sec: Notice whether your mind is in the moment or feeling impatient
4 sec: Check in with your breathing - calm and steady
5 sec: Relax your facial muscles
6 sec: Check your form - should be moving slowly and steadily
7 sec: Prepare to fully tighten at the "turnaround"
8 sec: Continue the same slow pace
9 sec: Notice an increased intensity - same slow pace
10 sec: Squeeze as tightly as you can while continuing to breath
RETURN
11 sec: Barely release
12 sec: Check your breathing
13 sec: Move smoothly
14 sec: Commit to continuous movement
15 sec: Quiet your mind
16 sec: Prepare for the turnaround (change of direction)
17 sec: Relax the muscles that aren't being used
18 sec: Prepare yourself to resist the urge to jerk or use momentum
19 sec: Feel the weight "lightly kiss" the bottom; don't stop moving
20 sec: Allow your curiosity to take you deeper into the exercise |
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YOU'RE INVITED!
Join us to hear New York Times best selling author of The Guernsey Literature and Potato Peel Society (don't judge the book by it's name!) Annie Barrows on Saturday May 9, 2009 for the 10th Annual Honor Thy Mother Luncheon sponsored by Literature for All of Us. Last year, Lisa See, author of Snow Flower and the Secret Fan, spoke to a sell-out crowd, so please let us know soon if you are interested in making a reservation for you and your mother, daughter, sister or girlfriend.
Literature for All of Us, connects teens, mostly young girls, in Chicago's disadvantaged neighborhoods to literature through book groups led by a professional facilitator. Through weekly book discussions and poetry writing exercises, the program provides much needed opportunities for connection, creative self-expression and a deepening understanding of the world. LFAOU is an national award winning program founded in 1996 by CWSS client, Karen Thomson. Invitations are available upon request at CWSS.
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