Strengthen Upper Back with this Exercise

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Step 1

STARTING POSITION: Sit in the machine and anchor your body by securing your thighs under the pad. Brace your core and abdominal muscles to stabilize the spine. Grasp the bar with the hands wider than shoulder-width, palms facing forward and thumbs wrapped around the bar. With your elbows straight overhead, pull your shoulder blades down and back. Do not allow your back to arch. Lean back slightly. Keep your feet on firmly on the floor and your head aligned with your spine. Maintain these engagements throughout the exercise.

Step 2

Exhale. The downward pull begins from the shoulder blades pulling down. The movement downward continues as you pull the bar to the top or mid-section of your chest. Pull the bar in a motion that brings your elbows toward the sides of your torso, driving your elbows toward the floor. Do not lean back any further as you pull the bar down.

Step 3

Pull the bar down until the bar nears or touches your chest, or more importantly, when your elbows are no longer moving downward, but are beginning to move backward. Any further pulling at this point places additional stress into the shoulder joint.?

 Step 4

Pause briefly. In a slow and controlled manner, straighten your elbows and return the bar to starting position, finally allowing your shoulder blades to rise slightly. Repeat.

This exercise targets the major back muscles effectively, but should be performed without compromise to the shoulder or low back. Follow the instructions provided to reduce the stress placed upon these two areas.

 

Adapted from ACE.

 

Rosemary & Garlic Crusted Pork Loin with Butternut Squash & Potatoes

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Pork today is so lean, the meat will be dry and crumbly if overcooked, but there are a couple of tricks to help avoid that fate. The first is to turn the pork over halfway through the cooking time so the juices will concentrate in the center of the roast instead of settling on the bottom. Second, take the roast out of the oven when it is about 5° below the recommended internal temperature, which is 160°F. The meat will continue to cook as it rests.

8 servings

Active Time:

Total Time:

Ingredients

  • 3 tablespoons chopped fresh rosemary, or 1 tablespoon dried
  • 4 cloves garlic, minced
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1 2-pound boneless center-cut pork loin roast, trimmed
  • 1 1/2 pounds small Yukon Gold potatoes, scrubbed and cut into 1-inch cubes
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1/2 cup port, or prune juice
  • 1/2 cup reduced-sodium chicken broth

Preparation

  1. Preheat oven to 400°F.
  2. Combine rosemary, garlic, 1/2 teaspoon salt and 1/2 teaspoon pepper in a mortar and crush with the pestle to form a paste. (Alternatively, finely chop the ingredients together on a cutting board.)
  3. Coat a large roasting pan with cooking spray. Place pork in the pan and rub the rosemary mixture all over it. Toss potatoes with 2 teaspoons oil and 1/4 teaspoon salt in a medium bowl; scatter along one side of the pork.
  4. Roast the pork and potatoes for 30 minutes. Meanwhile, toss squash with the remaining 2 teaspoons oil, 1/4 teaspoon salt and pepper in a medium bowl.
  5. Remove the roasting pan from the oven. Carefully turn the pork over. Scatter the squash along the other side of the pork.
  6. Roast the pork until an instant-read thermometer inserted in the center registers 155°F, 30 to 40 minutes more. Transfer the pork to a carving board; tent with foil and let stand for 10 to 15 minutes. If the vegetables are tender, transfer them to a bowl, cover and keep them warm. If not, continue roasting until they are browned and tender, 10 to 15 minutes more.
  7. After removing the vegetables, place the roasting pan over medium heat and add port (or prune juice); bring to a boil, stirring to scrape up any browned bits. Simmer for 2 minutes. Add broth and bring to a simmer. Simmer for a few minutes to intensify the flavor. Add any juices that have accumulated on the carving board.
  8. To serve, cut the strings from the pork and carve. Serve with the roasted vegetables and pan sauce.

Tips & Notes

  • By placing the potatoes along one side of the roast and the squash along the other, you have the flexibility of removing one of the vegetables if it is done before the other.

Nutrition

Per serving: 299 calories; 10 g fat ( 3 g sat , 5 g mono ); 63 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 25 g protein; 3 g fiber; 365 mg sodium; 451 mg potassium.

Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (45% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 11/2 starch, 3 lean meat

Roasted Carrots with Cardamom Butter

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Roasting these carrots with only a bit of butter and some cardamom gives them a rich, nutty flavor that belies how healthy they are. A single serving gives you over 600 percent of the daily recommendation for vitamin A!

4 servings, about 2/3 cup each Active Time:

Total Time:

Ingredients

  • 4 teaspoons butter, melted
  • 2 teaspoons canola oil
  • 1 teaspoon ground cardamom
  • 1/2 teaspoon salt
  • 2 pounds carrots, peeled and cut diagonally into 1/4-inch-thick slices

Preparation

  1. Position rack in lower third of oven; preheat to 450°F.
  2. Combine butter, oil, cardamom and salt in a medium bowl. Add carrots and toss well to coat. Spread evenly on a rimmed baking sheet. Roast the carrots, stirring twice, until tender and golden, about 30 minutes. Serve immediately.

Nutrition

Per serving: 138 calories; 7 g fat ( 3 g sat , 2 g mono ); 10 mg cholesterol; 20 g carbohydrates; 2 g protein; 6 g fiber; 430 mg sodium; 652 mg potassium.

Nutrition Bonus: Vitamin A (680% daily value), Fiber (24% dv), Vitamin C (20% dv), Potassium (19% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetables, 1 1/2 fat

Perform the Perfect Push Up

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Here’s how to do a perfect push-up:

From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.

 

Push ups have been named one of the most effective exercises due to the fact that it works so many muscle groups.  With all exercises, good form is essential.  While performing a push up, you are working your core (abs and low back), upper back, chest, glutes, and arms.

 

Start out slow, and modified if necessary.  Perform 1-3 sets of 8-12 reps two or three times per week.  Remember, take a break when you feel your form is starting to slip.  Start again once your muscles have recovered.

 

Adapted from WebMD.com

Peach & Blueberry Cobbler

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This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It’s especially beautiful when baked in and served right from a cast-iron skillet.

 

10 servings

Active Time: 20 minutes

Total Time: 1 1/4 hours

Ingredients

  • 3 tablespoons unsalted butter
  • 3 tablespoons canola oil
  • 1 cup whole-wheat flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup reduced-fat milk
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
  • 2 cups (1 pint) fresh or frozen blueberries

Preparation

  1. Preheat oven to 350°F.
  2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
  3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
  4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
  5. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutrition

Per serving: 182 calories; 8 g fat ( 3 g sat , 3 g mono ); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 212 mg sodium; 140 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 fruit, 1 1/2 carbohydrate (other), 1 1/2 fat

Adapted from EatingWell.com

Black Bean Quesadillas

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In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

Ingredients

  • 1 15-ounce can black beans, rinsed
  • 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
  • 1/2 cup prepared fresh salsa (see Tip), divided
  • 4 8-inch whole-wheat tortillas
  • 2 teaspoons canola oil, divided
  • 1 ripe avocado, diced

Preparation

  1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tips & Notes

  • Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.

Nutrition

Per serving: 377 calories; 16 g fat ( 5 g sat , 8 g mono ); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

 

Adapted from EatingWell.com

 

What is your favorite core exercise?

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Trying to get your core back into shape after the holidays?

Try adding this exercise to your workout routine to develop a rock solid core!

V TWIST

(works rectus abdominis, obliques)


Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.

Adapted from MensHealth.com

Chicken Pot Pie

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This chicken potpie is studded with peas,   mushrooms, carrots and onions and topped with tender whole-wheat biscuits. The savory sauce gets a rich taste from reduced-fat sour cream, but with less fat and calories. And it ends up just as delicious and comforting as you expect.

6 servings

Active Time: 15 minutes

Total Time: 1 hour 5 minutes

Ingredients

Filling

  • 3 teaspoons canola oil, divided
  • 1 cup frozen pearl onions, thawed
  • 1 cup peeled baby carrots
  • 10 ounces cremini mushrooms, halved
  • 2 1/2 cups reduced-sodium chicken broth, divided
  • 1/4 cup cornstarch
  • 2 1/2 cups diced cooked chicken, or turkey
  • 1 cup frozen peas, thawed
  • 1/4 cup reduced-fat sour cream
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Biscuit topping

  • 3/4 cup whole-wheat pastry flour, (see Ingredient Note)
  • 3/4 cup all-purpose flour
  • 2 teaspoons sugar
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon dried thyme
  • 1 1/2 tablespoons cold butter, cut into small pieces
  • 1 cup nonfat buttermilk, (see Tip)
  • 1 tablespoon canola oil

Preparation

  1. To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
  2. To prepare biscuit topping & bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
  3. Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

Tips & Notes

  • Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.
  • Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 403 calories; 12 g fat (4 g sat, 4 g mono); 64 mg cholesterol; 46 g carbohydrates; 29 g protein; 4 g fiber; 667 mg sodium; 427 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Fiber (16% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 3 lean meat

Adapted from EatingWell.com

Cranberry-Almond Granola

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If you’ve never made your own granola, you’ll be amazed at the difference in freshness and flavor—and at how easy it is. Use this recipe as a starting point for your own creativity: substitute dried blueberries or chopped dried apricots for the cranberries, or walnuts or hazelnuts for the almonds.

9 1/2 cups (19 servings, 1/2 cup each)

Active Time: 10 minutes

Total Time: 2 hours (with cooling)

Ingredients

  • 2/3 cup frozen unsweetened apple juice concentrate, thawed
  • 1/2 cup maple syrup
  • 1/3 cup almond oil, or canola oil
  • 1/4 cup packed dark brown sugar
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon salt, or to taste
  • 5 cups rolled oats, (not quick-cooking)
  • 1 cup toasted wheat germ
  • 1 cup whole almonds, coarsely chopped (4 1/2 ounces)
  • 1/2 cup sunflower seeds, (2 ounces)
  • 1 cup dried cranberries, divided

Preparation

  1. Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
  2. Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
  3. Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
  4. Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

  • Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Nutrition

Per serving: 262 calories; 11 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 37 g carbohydrates; 7 g protein; 5 g fiber; 67 mg sodium; 229 mg potassium.

Nutrition Bonus: Magnesium & Fiber (20% daily value).

2 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 other carbohydrate, 1 1/2 fat

Adapted from EatingWell.com

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