CHICKEN WITH ROASTED SWEET POTATO SALAD
*Makes 4 servings
*Hands-on Time: 0hr 15m
*Total Time: 0hr 45m
INGREDIENTS:
*2 sweet potatoes (about 1 pound), peeled and cut into wedges
*1 red onion, thinly sliced
*3 tablespoons olive oil
*Kosher salt and black pepper
*4 6-ounce boneless, skinless chicken breasts
*1 bunch spinach, thick stems removed (about 4 cups)
*2 tablespoons fresh lime juice
DIRECTIONS:
1. Heat oven to 425F
2. On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side.
4. In a large bowl, toss the warm potato mixture with the spinach, lime juice, and 1/4 teaspoon salt.
Serve with the chicken.
TIP:
Tossing warm roasted vegetables with fresh spinach gently wilts and tenderizes the greens. In place of sweet potatoes, try butternut squash, rutabaga, carrots, or parsnips.
NUTRITION PER SERVING:
Calories 388; Calories From Fat 33%; Protein 39g; Carbohydrate 26g; Sugar 7g; Fiber 6g; Fat 14g
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WHAT WE'RE READING
Move Into Life With The Anat Baniel Method by Anat Baniel
With this recent publication, Anat Baniel provides an easy to read book filled with tools that have been endorsed by doctors, and transformational teachers to help you achieve renewed vitality. You will find the Nine Essentials with specific practical advice to lead you to renewed vitality and energy. All things that you can work on immediately.
Anat Baniel is the director of the Anat Baniel Method Center in San Rafael, California; she has helped thousands of people move beyond and through their limitations to achieve a greater quality of live.
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The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990
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CITYWIDESUPERSLOW
1901 N. Clybourn Ave. Suite201
Chicago, IL 60614
773-281-SLOW www.citywidesuperslow.com SEND COMMENTS TO:
info@citywidesuperslow.com
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GREAT NEWS FOR SUPERSLOW ENTHUSIASTS
Yoga Can Be a Powerful Compliment to SuperSlow Training
By Daryl Glassman
Certified Personal Trainer and Yoga Instructor
I was introduced to SuperSlow in 1998 by a former classmate that was more fit at 47 than she was in high school! Having spent three years trying to recover from a massive rollerblading fracture, I was ready to try anything guaranteed safe and effective. My first set on leg press was the "light bulb moment" that changed the course of my life forever. I'm considered by many to be the "Poster Child" for Superslow and have been a certified instructor since 1999.
The most amazing thing to me is I continue to get stronger and more capable with age. I recently completed a 200 hour Intensive Teacher's Training program requiring 10-12 hours of demanding yoga practice each week. Anyone that knows my history of biomechanical issues will tell you that achieving this certification was accomplished solely due to my dedicated, twice weekly practice of SuperSlow. Without it, I would never have been able to withstand the rigors of this certification.
I can tell you first hand, yoga is a great compliment to our workout; it builds upon your strength and aids in stretching the muscles long. Yoga can help your muscles return to their resting length, often relieving compression and muscular tightness, thus promoting flexibility and often increasing your joint range of motion. I believe the synergy of SuperSlow and the gentle yoga, practiced together, will benefit the mind/body in dramatic ways.
The Antidote to Stress is Relaxation. Yoga is a science that has been practiced for thousands of years, aimed at uniting mind, body and spirit. With gentle stretching, breathing, regular asana practice and meditation, there is substantial research to prove that yoga is extremely therapeutic. In addition to the biomechanics, yoga provides physiological and psychological benefits.
If you would like to try yoga for the first time, or if you are experienced in the practice, I would like to offer you as a member of our CWSS community a free, private or semi-private in home session. Please call me at 847-826-9934 to schedule an appointment. |
Reaching Your Goals - The SMART Way
If you are motivated by reaching goals; a pneumonic device by the name of SMART will help you take those lofty aspirations and turn them into realistic, measurable results! At CityWide, we will work with you to get stronger and realize your goals. For example, rather than saying you would like to lose some weight, be specific. If your goal is to lose 10% of your body weight and you weigh 140 pounds, then commit to losing 14 pounds. That is a SPECIFIC goal; the S part of SMART. Each week, same day, same time, same scale, get on the scale and record your weight; this is the MEASURABLE part of SMART. Losing 1 pound of week is ATTAINABLE; It is not a drastic amount but a healthy amount. Slowly and safely is the right way to reduce. If you don't need to lose 10% of your body weight because you are well within the guidelines of a healthy weight, then pick a goal that you can RELATE to. For example, if you are currently at 440 lbs on the Leg press, reaching 500 lbs within 6 months is a goal that keeps you focused each week on the Leg Press. Give yourself a TIME frame to achieve these goals. Reward your efforts once you achieve your goal or give yourself mini-rewards to stay on track.
Be Specific, Measurable, Attainable, Relevant and Time-Bound when making your plan for success!
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FAT LOSS SECRETS
Fred Hahn, author of "The Slow Burn Fitness Revolution" and creator of Slow Burn shows SIMPLE Fat Loss Secrets.
1. Drink a gallon of refrigerator temperature water or bubbly water each day. A gallon of cold water will burn ~150 calories of energy to heat the cold water to body temperature for voiding.
2. If you get hungry and feel you're going to cheat on your fat loss eating plan, quickly drink a big glass of cold water and if you can, brush and floss your teeth.
3. A half hour after dinner, take a casual stroll for 15-20 minutes whenever possible. Do not walk fast or jog, just a pleasant, easy stroll and enjoy your time outdoors. This keeps you from snacking after dinner.
4. Avoid eating sugar or starches a few hours before bedtime. This can decrease growth hormone release at night and store unwanted calories as fat.
5. Get a full 8 hours of sleep as often as possible. Avoid TV or other distractions as much as your can at night. Deep sleep is when your body is regulating and upgrading your hormonal tone.
6. Dress and sleep cool. The cooler you stay, the more heat your body must produce to keep you warm and this means more calories burned. Always keep as cool as you can when you are exercising. Sweating is overheating and staying cool is much better for exercise performance as well as for fat loss.
7. Eat slowly and stop when you are no longer hungry before you feel full.
8. Make and take your meals with you.
9. Never skip breakfast or any main meal. Your body needs to feel "satisfied" and requires adequate nutrition to shed body fat and build muscle.
10. Select a piece of clothing you want to fit into again and try it on once a week.
11. Find a hobby that keeps you occupied in the evening. You're less likely to snack if your hands are busy.
12. Eat fruits and veggies instead of cakes and sweets and when you think fruit think berries.
13. If you must eat out, send the bread basket away once it arrives. Order a salad as your appetizer and an appetizer as your main course. Keep the ice water coming.
14. Avoid purchasing and eating foods that are labeled as "low fat" or "no fat."
15. Try to visualize your leaner, stronger, healthier self a few times each day. See yourself as you wish to be. Imagine that new you and think everyday is one stop closer to achieving your goal. Care about yourself, you're worth it.
16. Avoid excessive amounts of exercise. Too much exercise can cause hormonal imbalances which in turn can cause muscle wasting and aid in fat storage. FACT: You do not receive benefits from exercise when you are exercising. You receive the benefits when you are resting and recovering from the exercise. If your eating habits are proper, you do not need to try and burn off additional fat via exercise. You'll save yourself from orthopedic problems as well.
17. Refrain from grain. Grain is simply sugar and too much sugar in your diet raises insulin levels which stuffs fat into your fat cells and locks it in them for keeps. All of the vitamins and minerals (and fiber) found in grains are found in greater abundance and with better bioavailability in veggies and fruit.
18. Be realistic about your expectations from your exercise program, however we can all dramatically change our bodies for the better and live long, healthy lives following the SuperSlow method.
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