Plank Motion and Activation

The Plank Pose is the bomb for strengthening your abdominal muscles and also the muscles of the back, hips, and pelvic floor. You won’t get six-pack abs doing this exercise alone, but you will gain core stability (trunk and spine) and great posture!

How to do it.

Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.

PLANKPicMonkey Collage
How to do it better!

Exercise progression is key to getting stronger. Make the plank a DYNAMIC move: when you can hold this pose for 30-60 seconds begin to implement movement modifications to target a variety of  strength, balance, stability and coordination initiatives. The Power Plank demo video is a GFO40 classic. Watch it here and incorporate some new moves to your core training. Make it a challenge!

[youtube https://www.youtube.com/watch?v=Gx5ZnHcJKNo]

Core Activation

When it comes down to good physical conditioning the bottom line is “how quickly does your body respond”.  Training for muscle activation is a huge component of physical fitness. We want our bodies to react strongly, quickly and efficiently in our daily activities. A conditioning sequence for the plank pose should include “quick activation” drills:

Activation Plank

Perform a series of Activation Plank repetitions by lying flat on the floor in position to engage the posture. Begin by tensing and engaging all muscles of the body and quickly lift into plank position. Hold the posture for a few seconds and then return to relaxed posture, lying flat on the floor. Immediately repeat this process 6-8 times for one set of Activation Planks. Work up to 3 sets.

[youtube https://www.youtube.com/watch?v=HXgY1OOFKzI]

 

 I Just Wanna Zip my Jeans!

Do you want to get rid of the middle age belly bloat?  Do you want to have flat abs of steel? Do you want to simply zip up your friggin jeans?  You can, but it takes a consistent overall effort; diet and exercise. The whole process has to start with some really “not sexy” core strengthening. Overall, full body, integrated strength will enable you to perform the more vigorous training necessary to burn fat efficiently. You need endurance and stamina to hang in there for the long haul. The plank is one of those basic exercises that you might take for granted, a training staple that will support your long-term goals.

heartDid you do the Power Plank series?

Grab a foam roller and then let me know how many rounds you finished!

xokp

Subscribe to Get Fit Over 40 and get the Nourish Nutrition Plan: Click the Apple!

nourish2

Vitamin B12 Shots for Fat Loss?

  • You’re doing it the right way, yes? Working consistently, eating right, enjoying a physical lifestyle?

     

    Everything is going great! You’re motivated and loving your training but you still want “an edge”. Are B12 shots the answer?

    jakeimagesPJETBGKQ

    Tracey writes, “I’m training again and did my first big ride yesterday. I’m coming back! Do the shots help?? I just want a head start, this weight really gets me down.”

    Way to go Tracey! Good for you, you’re on the right track!

    Just don’t go scrambling to make things more complicated than they need to be!

    #1 Put Down the Burger

    Training and eating well work for weight loss. Stick with your program consistently now. If you suspect you’re lacking B12 investigate further. Any supplemental vitamin will help for a diagnosed deficiency, and then, when you feel 100% you can give 100% and that’s when change will happen!

    There is no magic.

    If you are B12 deficient, B12 shots will bolster B vitamin levels in your body. If you are considering this supplement for weight loss without changing your fitness habits, you are looking for arbitrary answers. Don’t waste time and money on imagined causes or unrealistic expectations.

    The cause of weight gain is not B deficiency. Even if you were deficient, it’s not directly responsible for the weight gain. Lack of exercise is responsible, and poor food choices are, so change that first.

    Weight Loss is Guaranteed

    If you think you have a vitamin deficiency, get a profile done or take a good multi-vitamin. But don’t jump to conclusions. Difficult weight loss stems from poor habits, and poor habits can make you feel terrible. Begin by getting the basics down pat. Eat wholesome food in appropriate portions, do the exercise you love and rest to recover. Drink lots of water! If you still feel that something is “off” then look to take further logical steps. Bottom line, there are no “head starts” to good health except for the one in your head. When you decide to succeed, you will.

    jakeGetAttachment

    Do What You Love

    And you started to bike? That’s so fun and cycling is great for you! When you enjoy your sport you’ll look forward to it. Get an extra edge for long rides and competitions by including a good weight training program. When you feel the strength and feel the ease of effort in your sport, you’ll begin to love lifting too!

    As a matter of fact, you are going to love what you do so much that you’ll keep doing it. Very soon you’ll see and feel the difference.

    eastertumblr_mgxr7qOklc1reeumgo1_500

    Have Patience Grasshopper

    Take logical action and optimize your weight loss efforts. Take care of the basics first and of course find out about vitamin deficiencies, but get straight with what counts.

    Before riding, check your tires and gear to make sure you get where you’re going. And before a weight loss initiative, check your expectations and habits!

    imageDon’t hope for a smooth ride, make it happen.

    Don’t wish to succeed, make it impossible not to!

    Happy Trails! xokp

Skinny Pina Colada

INGREDIENTS
-7 oz. canned chunk pineapple, including juice
-2 packets artificial sweetener
-1 tsp. imitation coconut extract
-1 cup skim milk
-1 cup ice cubes
METHOD: Done correctly, it can bring back the taste of summer. This recipe uses actual fruit and skim milk to replace the sugar and cream. Blend well, sip and savor! Calories before: 297 Calories now: 146
COURSE: Appetizer
PREPARATION TIME: 5 Minutes
COOKING TIME: None

 

Carrot Latkes

INGREDIENTS
4 cups shredded carrots
1 cup chopped scallions
1 egg plus 1 egg white, beaten
1/2 cup flour /n 1/2 cup raisins or dried cranberries(optional of course)
2 tsp freshly grated nutmeg
1-1/2 tsp sea salt
3/4 tsp black pepper and 3/4 tsp ground cardamom
4 tsp safflower oil divided
Sour cream or non-fat greek yogurt with a squeeze of lemon
METHOD: Preheat oven to 375 . Place shredded carrots in a dish towel and squeeze to remove as much liquid as possible. Toss together the carrots, scallions, eggs, flour, raisins, nutmeg, salt, pepper and cardamom. Form tablespoon sized patties with the mixture and press to flatten. Heat 1 tsp oil over med-high flame in large sauté pan. Fry the latkes in batches and drain on paper towel or paper bag. Keep hot in oven until all are done. Serve with sour cream (or non-fat greek yogurt with a bit of lemon squeezed in)
COURSE: Side
PREPARATION TIME: 20 Minutes
COOKING TIME: 10 Minutes

 

Chicken Florentine

INGREDIENTS
3 boneless skinless chicken breast pounded thin
1 package of fresh baby spinach
1 clove garlic smashed
2-3 tbs Olive oil
Salt and pepper
1/4 cup fresh grated parmesan
1/2 cup white wine
METHOD:  Place 1 tbs oil in a large pot and add garlic. Cook a minute or two and add the spinach. Cover and cook on low for about 10 mins or until spinach has cooked down. Remove from pan and squeeze excess water from it. Lay out the chicken breasts and add salt and pepper. Next, divide the spinach between the three pieces. Also divide the parmesan between the chicken and place on top. Beginning with the thinnest end, roll up and hold together with toothpicks. Heat another 1-2 tbs of oil in the same pot that you cooked the spinach in. Add the rolled chicken breasts and cook on med-low until all sides are browned. Cover and cook through for another 10-15 mins depending on the size of your breasts 🙂 In the last few minutes, add the white wine to deglaze the pan. Remove the chicken and allow to rest for a few minutes before slicing each breast into four pieces each. Add a little water to the pan juices and finish scraping all the tasty bits off the bottom. Pour the pan juices over the sliced chicken and serve!
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

White Bean Chocolate Cake

INGREDIENTS
100g dark chocolate
200g canned beans (We chose white beans)
2 eggs
1/4-1/2 tsp baking powder (depending on how spongy you want the cake)
METHOD: Preheat oven to 175C In blender combine beans and eggs, (add eggs gradually), and mix completely. You should have no traces of beans in the mixture. If there are bits of beans, pass the mixture through a sieve. Melt the chocolate, cool slightly. Whisk together with the bean-egg mixture and baking powder. Pour batter in a greased pan. Bake for about 30 min. It’s great because there is no flour-less carbs. Beans provide us with fiber and protein. Beans are wonderful in baking. They make the consistency fudgy and moist. This cake is surprisingly delicious!
COURSE: Dessert
PREPARATION TIME: 10 Minutes
COOKING TIME: 30 Minutes

 

Cioppino~Fish Stew

INGREDIENTS
3 tbsp olive oil
1 small onion chopped
2 tsp salt
6 stalks of asparagus chopped into bite sized pieces
4 clove of garlic finely chopped
1/2 tsp red pepper flakes
2 tbsp tomato paste
1 15 oz can of low salt chopped tomatoes or 3 large fresh tomatoes chopped
5 cups of fish stock (store bought or homemade)
1 bay leaf
2 handfuls or so of clams, mussels or any type of shellfish
1 pound peeled and deveined uncooked shrimp
1-2 pounds of any type of fish such as wild caught haddock, salmon etc
METHOD: Heat the oil over medium heat and add the onion, garlic and asparagus. Saute until the onions are translucent and soft. Add red pepper flakes and cook for one min more before stirring in the tomato paste. Add the tomatoes, fish stock and the bay leaf. Cover and simmer for about 20-30 mins. Add the clams, or other shellfish to the pot. Cover and cook about 5 mins. Add the shrimp and the fish on top and cover again and cook another 5-8 mins until fish flakes with a fork. Season with salt and pepper to taste.
COURSE: Appetizer
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Wasabi Salmon Burger

INGREDIENTS
1 tsp wasabi powder
1 tsp water
1/2 tsp Dijon mustard
4 ounces salmon fillet, cut in cubes
1 egg white beaten
1/2 tbsp low sodium soy sauce
1 tsp black sesame seeds
METHOD: n a bowl mix water with wasabi powder and whisk until blended. Add Dijon, salmon, egg white, and sesame seeds. Stir until blended. Form into a burger and grill 2-3 minutes per side (or until desired doneness) Great served on a bed on spinach
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 5 Minutes

 

Tomato, Red Pepper and Basil Sauce

INGREDIENTS
16 oz can of whole tomatoes or fresh tomatoes in season
1 large red pepper, chopped
1 large sweet onion, chopped
1 large bunch fresh basil, chopped
1/4 cup olive oil
salt and pepper to taste
METHOD: Saute onion and pepper in olive oil. Add tomatoes and basil. Simmer for 30-45 minutes stirring often. Add salt and pepper to taste. Use this sauce to top anything from grilled chicken, spagetti squash…even your morning omelette. Awesome flavor!
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 45 Minutes

 

Kate’s Chicken Chop Suey

INGREDIENTS
2 cups shredded cooked chicken
1/2-1 whole head of green cabbage shredded
2 stalks celery, sliced thin
1 cup shitake mushrooms chopped
1 can water chestnuts
1 cup bean sprouts
2 scallions
6 wonton wrappers (optional)
3 cloves of garlic
1 cup chicken broth
1 tablespoon rice wine or cooking sherry
1-2 tbsp sesame oil
2 tbsp low sodium soy sauce
METHOD: Heat oven to 375. Lay wonton wrappers out on a cookie sheet and brush with oil and a sprinkle of salt. Bake for about 10 mins but check on them as they tend to burn quickly. Heat a wok or large skillet with safflower/olive oil. Toss in all of the vegetables and season with salt and pepper. Cook until cabbage is soft. Add in the chicken broth, soy sauce, and rice wine and sesame oil. Cook 3 mins and then add the chicken and heat through. Crumble the baked wonton wrappers on top and serve. This is delicious over quinoa and is also great the next day.
COURSE: Dinner
PREPARATION TIME: 15 Minutes
COOKING TIME: 10 Minutes

 

Asparagus with Parmigiano Reggiano

INGREDIENTS
1 bunch asparagus, stems snapped where they naturally want to break
3 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
2 tablespoons grated Parmigiano-Reggiano
Kosher salt
1 hard boiled egg, white and yellow separated and crumbled
METHOD: Bring a large pot of well salted water to a boil. Set up a bowl of well salted ice water. Place the trimmed asparagus in the boiling water and let the water come back to a rolling boil. Remove asparagus from the boiling water and plunge immediately into the ice water. Remove from the ice water, pat dry, and reserve. In a small bowl combine the olive oil, red wine vinegar, and Parmigiano-Reggiano. Season with salt. Toss the asparagus in the vinaigrette. Arrange on a serving plate and sprinkle with the crumbled egg white and yellow.
COURSE: Side
PREPARATION TIME: 5 Minutes
COOKING TIME: 5 Minutes

 

Quinoa Salad

INGREDIENTS
1 cup quinoa rinsed (Kate suggests the red kind)
2 cups organic chicken or vegetable broth (can use water also)
1 cucumber diced
2 scallions
1/4 cup flat leaf parsley chopped
3 tbsp. chopped nuts (pine-nuts, walnuts, whatever you have)
Balsamic vinegar
Olive or safflower oil
Feta cheese (optional)
METHOD: Cook the quinoa in the broth, bring to a boil then let simmer with lid on stove until liquid is absorbed. When cool toss together with remaining ingredients and dress with a drizzle of balsamic vinegar and oil. Salt and pepper to taste.
COURSE: Lunch
PREPARATION TIME: 15 Minutes
COOKING TIME: 5 Minutes

 

Strawberry Poppers

INGREDIENTS
8 oz low fat ( or no fat) cream cheese
1/4 chopped pistachios or any nuts will do
1 tbsp fresh rosemary
1 tbsp honey
Salt and pepper
30 strawberries, hulled /n
METHOD: Whip the cream cheese, nuts, rosemary and honey together on medium speed until smooth. Season with salt and pepper. Fill a piping bag or plastic bag with a corner snipped off, with the filling. Pipe into the hulled strawberries. Garnish with some more nuts and a sprinkling of fresh rosemary
COURSE: Dessert
PREPARATION TIME: 15 Minutes
COOKING TIME: None

 

Protein Cappuccino

INGREDIENTS
Cup of strongly brewed coffee
Scoop of protein powder
Stevia if desired
METHOD: Froth up your favorite coffee or espresso with vanilla protein powder. Prepare your coffee and then chill. Add protein powder and stevia; whip it up in a blender and serve warm or chilled. Substitute chocolate protein powder for Mochaccino……. Sprinkle with cinnamon………
COURSE: Side
PREPARATION TIME: 5 Minutes
COOKING TIME: 10 Minutes

 

Grilling Marinade

INGREDIENTS
2 tbsp Dijon mustard
3 tbsp low sodium soy sauce
6 tbsp extra virgin olive oil
1 clove garlic minced
METHOD: Whisk all ingredients together in a bowl. Put half of the mixture over fish or chicken and let sit for 10 minutes. Grill the fish/chicken and then place the other half over and allow to sit for another 10 minutes.
COURSE: Side
PREPARATION TIME: 5 Minutes
COOKING TIME: 10 Minutes

 

Shrimp Tacos

INGREDIENTS
1 tbsp olive oil
2 tbsp onion chopped
20 shrimp, cleaned deveined and chopped into bite size pieces
½ cup shelled edamame
2 chipotle peppers in adobo sauce chopped (or less depending on how hot you like it)
6 romaine lettuce leaves
Non fat Greek style yogurt
METHOD: Heat olive oil over medium –low heat and saute the onion until translucent. Add the edamame and cook or about 4 mins. Add the shrimp and chipotle peppers with the sauce and cook until shrimp has turned pink. Add 2-3 tablespoons of the mixture to a leave of romaine and dollop with a bit of the yogurt. Roll up and enjoy.
COURSE: Dinner
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes

 

Stephanie’s Protein Pancakes

INGREDIENTS
1/2 c fat free cottage cheese
1/2 c egg whites
1/2 c old fashioned oats
pinch of baking soda
pinch of baking powder
vanilla
Optional: cinnamon, fibre powder, flax seed, cocoa, blueberries, nut butter….
METHOD: Blend well and pour onto hot, non-stick skillet Just cook them like regular pancakes. Top with your favorites..
COURSE: Breakfast
PREPARATION TIME: 5 Minutes
COOKING TIME: 5 Minutes

 

Chick Pea Salad

INGREDIENTS
1 can chick peas rinsed
Handful of spinach chopped
2 tbsp red onion chopped
2 tbsp parsley chopped (substitute any herb you have)
1 tbsp agave nectar
1 tbsp olive oil
2 tbsp white wine or champagne vinegar
Salt and pepper to taste
METHOD: Simply add all ingredients to a bowl and mix well to combine all flavors. Allow the salad to sit so that the flavors can blend.
COURSE: Side
PREPARATION TIME: 10 Minutes
COOKING TIME: None

 

Black Beans and Quinoa

INGREDIENTS
1 tbsp olive oil
3 tbsp red onion chopped
1 clove of garlic chopped
1 can of black beans rinsed
1 cup of cooked quinoa
2 tbsp fresh cilantro chopped
2 tbsp fontina cheese shredded
Salt and pepper
METHOD: Heat olive oil in pan and saute the onion and garlic until it softens. Add the black beans. When they have warmed through take a potato masher to them and just break the beans (not mashing them). Add the quinoa and the chopped cilantro, cook for just a few minutes until the flavors blend. Remove from the heat and allow to cool for a bit. Mix in the cheese and add salt and pepper to taste.
COURSE: Side
PREPARATION TIME: 10 Minutes
COOKING TIME: 15 Minutes

 

Stuffed Cabbage

INGREDIENTS
10-12 large cabbage leaves
½ small onion diced
1 clove of garlic chopped
1 tbs olive oil
1 pound ground turkey
1 cup hulled barley (soaked at least 5 hours)
2 cups marinara sauce
2 tbs fresh basil chopped
METHOD: Bring a large pot of water to boil. Drop in the cabbage leaves and blanche for a minute or two, just enough to make them wilt. Remove and drain, set aside. Saute the onion and garlic in large pan with olive oil over low heat. When softened, add the ground turkey to the pan and cook until cooked through. Add the barley (feel free to add any cooked vegetables you may have, I added some leftover fiddleheads), 1 cup of the marinara sauce , the basil and salt and pepper to your taste. Remove from heat. Take a cabbage leaf and lay out onto work surface. Put a couple of tablespoons of the filling in the center of the leaf (the amount will vary dependent upon the size of the leaves). Fold in all sides and place into a baking pan, folded side down. Continue until all filling is used up. Pour the remaining marinara sauce over the rolled leaves. Place into a preheated oven at 350 degrees and bake for 25 mins until heated through.
COURSE: Dinner
PREPARATION TIME: 30 Minutes
COOKING TIME: 25 Minutes

 

Barley Mushroom Risotto

INGREDIENTS
1 cup hulled barley (soak in water at least 5 hours)
3 cups chicken or vegetable broth (heated)
¼ cup white wine (optional)
2 tbs olive oil
¼ cup chopped onion
1 small clove of garlic
2 cups chopped mushrooms
2 sprigs of fresh thyme or rosemary
METHOD: Drain the barley and allow to dry out a bit by spreading out on a kitchen towel. (Just enough so it can absorb the broth while cooking). Add olive oil to a pot and saute the onion and garlic until soft. Add the barley and cook for about 2-3 mins on very low heat. If you choose to use the wine, add it now and allow all of the alcohol to cook off, leaving behind only a deeper flavor. Slowly add the broth a half cup at a time adding more only when most of the liquid has been absorbed. This will take some time, but not as long as the traditional risotto made with Arborio rice since the barley has been presoaked. Meanwhile in a separate pan, saute the mushrooms and fresh thyme in a tablespoon of olive oil until they have browned and softened. Add the mushrooms to the cooked barley and add salt and pepper to taste.
COURSE: Side
PREPARATION TIME: 20 Minutes
COOKING TIME: 30 Minutes

 

Quiche with Quinoa Crust

INGREDIENTS
CRUST:
1 cup or quinoa (pulse to a flour consistency in a blender or food processor, yields one cup)
1/4 cup of butter (or ghee)
1/2 tsp of baking powder
1 tbsp of water
QUICHE FILLING:
4 eggs
1 cup coconut (or soy) milk
3 tbsp chopped chives (or onion)
1/2 cup of swiss cheese (or omit for the Shrink Detox)
1/2 cup chopped red pepper or a vegetable of your liking
salt and pepper to taste
1 tbsp of fresh dill or herb of your choice
METHOD: CRUST: Melt butter in pan and add 1 cup of the pulsed quinoa and the baking powder and work mix together with the back of a spoon. Add the water and mix together. Put into a pie plate and press flat into the bottom and up the sides of the plate.I used red quinoa and have not tried this recipe with the white type. Preheat oven to 350. Bake crust empty in oven for about 15 mins or until it browns up a bit. Let cool Add all of the ingredients for the filling together in a bowl and combine with a whisk. Pour over the baked crust and return to the oven for approximately 30 min or until the center is firm to the touch.
COURSE: Lunch
PREPARATION TIME: 15 Minutes
COOKING TIME: 30 Minutes

 

Kate’s Healthy Fried Chicken

INGREDIENTS
MARINADE:
2 cups Greek nonfat yogurt
1/2 cup filtered water
3 tbs white vinegar
1/2-1 tsp cayenne pepper
1 tbsp Worcestershire sauce
Salt and pepper
2 large chicken breast, skin off, bone in. cut each into three pieces
COATING:
2 cups of red quinoa pulsed in blender to a make more like flour consistency
½ tsp onion powder
1 tsp fresh thyme leaves
TO FRY:
2 tbs unsalted butter
4 tbs canola oil
METHOD: Preheat oven to 400. Mix marinade ingredients together and marinate chicken for at least 6 hours but overnight is best. Drain chicken. Heat butter and oil in a skillet over medium heat. Have a roasting pan with a rack sprayed with Pam or brushed with oil to prevent sticking ready. (A cooling rack used for baking is best to help keep the chicken crispy)Mix together the coating ingredients and place in a shallow pan. Dredge chicken in the coating mix and shake to remove loose bits. Cook chicken just 3 mins on each side over medium heat. Remove from pan and place on your prepared rack. Bake in oven for 20 mins or so depending on the size of the pieces. Very crispy and moist at the same time!
COURSE: Dinner
PREPARATION TIME: 6 Hour Marinade
COOKING TIME: 30 Minutes

 

Cilantro Lime Burgers

INGREDIENTS
1 lb ground chicken
2 tbs grated onion
1 small clove of garlic grated
3 tbs lime juice
1 small jalapeno minced (seeds and core removed)
1/2 cup fresh cilantro chopped
1 tbsp fresh parsley chopped
Pinch of cumin
METHOD: Heat oven to 350. Grate onion and garlic directly into bowl. Add the remainder of the ingredients and mix well. Let sit in refrigerator for about 20 mins for flavors to blend. Shape into 4 patties and bake in oven for 35 mins. You can place under the broiler for a couple of mins to brown them up if you like. Serve with Cilantro Lime Sauce: Juice of 1 lime n 1 clove of garlic n Dash of Tabasco n 1 cup fresh cilantro n 1 tbs mayonnaise n 1 cup Greek style plain nonfat yogurt n Salt and pepper (to taste) n Blend all ingredients except the salt and pepper in a blender or food processor. Add salt and pepper to taste.
COURSE: Dinner
PREPARATION TIME: 35 Minutes
COOKING TIME: 30 Minutes

 

Ribollita ~Tuscan Peasant Soup

INGREDIENTS
1/4 cup olive oil
1 small onion diced
2 cloves of garlic chopped
1 large carrot diced
2 stalks of celery diced
1 small head of kale chopped into small ribbons
1 small head of red cabbage chopped
2 potatoes diced
4 cups cooked cannellini beans
4-5 cups of water
1 cup of tomato sauce
1 rind of parmesan cheese (Keep these in the freezer after using up your cheese)
Salt and pepper
Olive oil (optional)
METHOD: Drizzle olive oil in a large pot. Add the onions and garlic and cook until soft. Add the carrots, celery, and potato, beans, and water and tomato sauce. Bring this to a boil and then add the rest of the ingredients. Cover and allow to simmer for 2-3 hours. (2 is fine but the flavors really blend with time). Add salt and pepper to taste. (Traditionally served with a drizzle of olive oil over the top and a chunk of crusty bread in the bottom of the bowl, but this is the cleaner version)
COURSE: Appetizer
PREPARATION TIME: 20 minutes
COOKING TIME: 2-3 hours

 

Kate’s Summer Tomato Tart

INGREDIENTS
With Quinoa Crust
4 tbsp butter or ghee
1 cup of Quinoa
1/2 tsp baking powder
1 tbsp water
2 cups sliced tomatoes (I used heirloom cherry tomatoes cut in half)
1 egg
1-2 tbs water
METHOD: Preheat oven to 350. Pulse quinoa to a flour-like consistency. Melt butter in pan and add quinoa, baking powder and water. Work ingredients together until they start to stick. Remove from heat and put into a pie plate. When cool enough to touch, push the “crust” up the sides of the plate and along the bottom so that it is evenly dispersed. Bake for 10 mins in oven. Remove and allow to cool for about 10 mins.
COURSE: Dinner
PREPARATION TIME: 20 minutes
COOKING TIME: 10 minutes

 

Roasted Tomato Sauce

INGREDIENTS
6-10 cloves of garlic, peeled
1 onion sliced
1-2 tbsp dried oregano
2 tbsp olive oil
Salt and pepper
5-6 fresh basil leaves
METHOD: Preheat oven to 350. Cut tomatoes in half and place on cookie sheet, cut side down. Add the sliced onion, garlic, oregano, salt and pepper . Roast for 40 mins. Remove from oven and allow to cool enough to pull the skins off of the tomatoes. They will easily lift off most of them. Place in a food processor with the fresh basil and puree. Add salt and pepper to taste.
COURSE: Dinner
PREPARATION TIME: 30 minutes
COOKING TIME: 40 minutes

 

Renovations!

Fresh, Fun and Functional

karen2155-2Get Fit Over 40 is getting a new look!

I’m so very excited to give the website a really good renovation and with the help of my Action Team, the job will begin this month! In order to give the information that you really need I’d like to ask you to join my circle of experts and share your thoughts.

What do you want and need? What confuses you about weight loss and health maintenance?

What would you like more help with on the site? What would make your lifestyle transformation easier? Do you want videos? Recipes? Fat loss facts? Inspiration?

Do you want me to come over and work out for you?

I’d love to do whatever I can to make the time you spend with us, your fitness experience and your effort just a little easier. And it truly can be! And fun too.

Just let me know here in the comments, or email me: karen@getfitover40.com. You might like to head over to the site now, Get Fit Over 40  (before we say good-bye to her) and decide what helps you, what confuses you and what you want to keep. There’s a lot of valuable information over there but because it was a first time ever undertaking for me,  it could be overwhelming for you. I truly believe in KISS (keep it super simple) and the most sensible thing I can do right now is ask you, “What do you want? What do you need?” That’s just what we’ll do at the new site.

Other New Stuff in 2014

imageIn the months to come Get Fit Over 40 will offer a very detailed, interactive 6 Week Action Lifestyle e-course based on The Action Plan training program. Make sure that you sign up for email newsletter and learn when the course will begin and important details.

I’m targeting a September launch! In the meantime, stay in touch, work hard and live well!

Lots ‘o Love! Karen