April 28, 2009

Well, I didn't post last week's routine (sorry, I've been a little lazy) so first let me log my block from last week:

L-Step (1-4)

Cross the top x 3 (5-16)

Up and lunge x 3, exit (17-26)

2-repeater knee (27-32)

I only did this one block, but worked a lot off the ends as intermissions.

For this week, I have 2 potential blocks planned. I'm not sure which one I'll do.

Block 1

Charleston kick x 2 (1-8)

Kick straddle around the world (9-24)

3 repeater kick (25-32)

Block 2

Kick walk around to front (1-6)

Kick walk around back home (7-12)

Boomerang (13-20)

Side leg straddle 3/4 around the world (21-32)

Oh and I ordered bands! I hope they are in for next week's class.

What's For Dinner?

Cilantro-Lime Chicken with Avocado Salsa
Serves 4
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. To prepare salsa, combine tomato and ext 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Nutritional Information Calories: 289 Fat: 13.2g (sat 2.4g,mono 7.5g,poly 1.9g) Protein: 35.6g Carbohydrate: 6.6g Fiber: 3.6g Cholesterol: 94mg Iron: 1.6mg Sodium: 383mg Calcium: 29mg

Quote of the Day:

"The dictionary is the only place where success comes before work." Mark Twain

Wednesday 4/8/09

Class consisted of 1 64 count block, a 32 block that switched leads (repeated from last week) and a 32 count block that doesn't switch leads.

Block 1

Shuffle straddle x 2 (1-8)
Walk the dog (9-16)
2 peter walk back to a knee lift, walk up to 2 peter (17-32)

Block 2

Turn Step (1-4)
Turn Straddle (5-8)
Straight leg kick straddle x 2 (9-16)
Kick tap across (17-20)
Kick straddle (21-24)
Kick tap across (25-28)
Kick exit home (29-32)

What's For Dinner 4/8/09

Low Fat Skillet Beef and Vegetables


1 tsp canola oil
1 stick celery, sliced
3/4 cup finely chopped onion
3/4 cup sliced carrots
3/4 cup green beans, trimmed
3/4 cup mushrooms
1 small zucchini, halved lengthwise and sliced
1 tsp oregano
8 ounces extra-lean ground beef
1 15-ounce can chopped tomatoes
1 tbsp Worcestershire sauce

Heat oil in a large skillet over medium heat. Sauté celery, onion, carrots, green beans, mushrooms and zucchini for 2-3minutes. Add oregano. Crumble in beef and cook until no longer pink, about 5-7 minutes. Drain off any excess fat. Add canned tomatoes and Worcestershire sauce. Simmer for 20 minutes.
Serves 4.
Per Serving: Calories 170, Calories from Fat 38, Total Fat 4.3g (sat 1.6g), Cholesterol 35mg, Sodium 259, Carbohydrate 17.4g, Fiber 4.9g, Protein 15.5g

Cherry-Oatmeal Muffins
1 cup quick-cooking oats
1 cup all-purpose flour
3/4 cup brown sugar
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
3/4 cup low fat buttermilk
1 egg, lightly beaten
1/4 cup canola oil
1 tsp almond extract
1 cup fresh or frozen cherries (do not thaw), roughly chopped

Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper cups.
With a wire whisk, combine oats, flour, sugar, baking powder, baking soda, and salt in a large bowl. Combine buttermilk, egg, oil and almond extract in a small bowl. Make a well in the center of the oat and flour mixture. Add liquid ingredients. Stir until just moist. Fold in chopped cherries.
Spoon muffin mixture into muffin pan. Bake for 18-20 minutes.

Per Muffin: Calories 179, Calories from Fat 52, Total Fat 5.6g (sat 0.6g), Cholesterol 19mg, Sodium 261mg, Carbohydrate 28.4g, Fiber 1.2g, Protein 3.3g

What's for Dinner April 1, 2009

Returning to choreography for today's class:

Block 1
L-Step (1-4)
Karate front kicks (left and right) (5-8)
3 Repeater knee home (9-16)
Curtsy, Jump shot (17-24)
Curtsy, Jump shot (25-32)

Block 2
Shuffle straddle x 2 (1-8)
Walk the dog (9-16)
2 peter walk the floor to knee lift (17-24)
Walk up to 2 peter (25-32)

Chicken Cacciatore

4 skinless chicken breast halves on the bone, about 2 pounds
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes or more to taste

Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
Heat the oil in a saute pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
4 servings: Calories: 293, Total Fat: 5 grams, Saturated Fat: 1 gram, Protein: 45 grams, Carbohydrates: 11 grams, Fiber: 3 grams

Key Lime Pie

6 ounces reduced fat graham cracker crust
14 ounces fat-free sweetened condensed milk
8 ounces fat free egg substitute
1/2 cup key lime juice
8 ounces fat-free whipped topping, thawed if frozen
Mix condensed milk, egg substitute, and lime juice together with a wire whisk. Pour mixture into crust. Bake in a preheated, 325-degree oven for about 15 minutes, or until center appears to be set but is still slightly"quivery" (like Jell-O). Allow to cool completely on a wire rack before transferring to refrigerator to chill 1-2 hours. Spread whipped topping over pie once it has chilled.
10 Servings:

Calories 81
Calories from Fat 52 (64%)

Inspirational Life Lessons:

"I've learned that heroes are the people who do what has to be done when it needs to be done, regardless of the consequences."