Carla Hall's Pork Tacos

We took this up camping this past weekend and loved it so much that we ate it twice! I cooked a pork shoulder on the grill with the rub and then finished cooking it in the crock pot for a pulled pork.  The pork was so moist and the pickled onions and peppers made for a flavor explosion! Yum!

See original recipe at: beta.abc.go.com

 

Ingredients:

 

For the Brined Pork:
1 1/2 cups Sugar
1 cup Kosher Salt
3 quart Cold Water
2 cups Fresh Orange Juice
2 Heads of Garlic (peeled and cloves smashed)
3 Fresh or Dried Bay Leaves
4 pounds Boneless Pork Loin

For the Garlic-Orange Rub:
6 Garlic Cloves (coarsely chopped)
1 tablespoon Ground Cumin
1 tablespoon Dried Oregano Leaves
1 teaspoon Crushed Red Chile Flakes
1 teaspoon Freshly Grated Orange Zest
1 teaspoon Kosher Salt
1 teaspoon Freshly Ground Black Pepper
3 tablespoons Fresh Orange Juice
1 tablespoon White Vinegar
1 tablespoon Olive Oil

For the Marinated Red Onions and Peppers:
1 Medium Red Onion (thinly sliced)
1 Red Bell Pepper (stemmed and seeded then thinly sliced)
1/2 Habanero Chile (stemmed and seeded then finely chopped)
2 Fresh or Dried Bay Leaves (torn into a few pieces)
2 tablespoons White Vinegar
1/2 teaspoon Kosher Salt
1/4 teaspoon Freshly Ground Black Pepper
2 tablespoons Canola Oil
24 Flour Tortillas (6-inch round)
4 ounces (about 1 cup) Queso Blanco or Fresco (crumbled)
Fresh Cilantro spring to garnish

For the Brined Pork:

• In a very large bowl or pot, combine the sugar, salt, and water, stirring until the sugar and salt dissolve. Stir in the juice, garlic, and bay leaves, then add the pork. The meat should be completely submerged in the brine. Cover tightly and refrigerate for at least 6 hours.If you do not have time to brine the meat, just skip the step. It is not necessary and the tacos are still going to turn out delicious.

For the Garlic-Orange Rub:

• In a food processor, pulse the garlic, cumin, oregano, chile flakes, orange zest, salt, and pepper until a coarse paste forms. With the machine running, add the juice, vinegar, and oil. Feel free to try other spices like chili powder or coriander.If you do not have a food processor, slice the garlic really thin and mix it all by hand.

• Remove the pork from the brine; discard the brine and solids. Rinse the pork thoroughly, then pat dry with paper towels. Rub the garlic paste you just made all over the pork and place in a large resealable plastic bag. Refrigerate for at least 3 hours or up to overnight.

For the Marinated Red Onions and Peppers:

• In a medium bowl, combine the onion, bell pepper, chile, bay leaves, vinegar, salt and pepper. Let sit until the onion turns pink and soft, at least 1 hour and up to overnight. (Cover and refrigerate if marinating overnight)
• Preheat the oven to 375 degrees F.
• Heat a large cast-iron skillet over high heat. Add the oil and sear the garlic-rubbed pork until browned on all sides, about 15 minutes total. Transfer the pan to the oven and roast until the pork registers 140 degrees F, about 25 minutes.
• Transfer the pork to a cutting board and let rest for at least 15 minutes before cutting into very thin slices.
• Slice the meat very thin and arrange some slices in each warmed tortilla, top with some marinated onions, cheese and cilantro. Serve immediately.

---

 

 

 

 

 

 

 

 

 

---

 

 

Are your goals realistic?

We are in the midst of the time of year when many people fall off the "fitness wagon".  Colder weather, shorter days and longer nights, family gatherings, and holiday parties can trip up even the most dedicated fitness enthusiast.  When we finally reach the end of the year, many of us see it as a time to reassess and set new goals.  Three goals or resolutions that appear in nearly every top ten list of New Year's Resolutions are losing weight, getting fit, and eating healthy.  Unfortunately, these three goals also appear in almost every top ten list of broken New Year's Resolutions.

So if you are one of our consistent Metabolic Warriors, congratulations on succeeding where the vast majority of people fail, which is in making exercise a part of your lifestyle.  If you think back to the time when you began your exercise program, it is likely that a key factor in your ability to stay motivated and to stick with your program was that you were seeing results or progress.  In the beginning, the strength gains, inches lost, and weight lost can be rapid.  As time goes by, though, those gains can be harder to realize, making those goals seem even more elusive and unattainable.    This can be due to a temporary plateau, or it can be because we have set unrealistic expectations or goals. 

Are your goals realistic?  Goals are important.  They help keep us motivated, focused, and moving in the right direction.  But those goals must be achievable.  If you are striving for perfection, instead of what is reasonable, you are automatically setting yourself up to fail.  The world we live in bombards us with unrealistic images and false promises. 

We cannot escape the advertising and media images that warp our sense of what is normal.  Six pack abs, wrinkle-free skin at age 50, and endless energy into our 60s and 70s is not normal.  A small "reserve" in the belly area, some hail damage on the backside (aka cellulite), laugh lines, and a bit of slowing down as we age is normal, even for people who exercise consistently. 

Images we see on magazine covers, and celebrities selling "quick fix" products, combine to give us unrealistic body images.  And these messages start at a very young age.  It is estimated that 90 to 95 percent of girls own at least one Barbie doll.  If Barbie were a real woman, she would be 5'9" tall, have a 39" bust, an 18" waist, 33" hips, and a size 3 shoe.  Really?!  It's not just girls who are targeted and affected by unrealistic advertising or images.  Recent studies link the body image put forth by GI Joe and other action figures with eating disorders among boys and young men. 

When you set or evaluate your goals, make sure they are based on  what is achievable for you.  Since most people default to looking at their weight when determining goals, a good tool to determine whether your body weight falls within a healthy range is a body mass index (BMI) calculator.  BMI is a measurement of the relative percentages of fat and muscle mass in the human body, in which mass in kilograms is divided by height in meters squared and the result is used as an index of obesity.  You can check your BMI at http://www.mayoclinic.com/health/bmi-calculator/NU00597.

Remember, we are not Barbie, GI Joe, the celebrity on the front page of the magazine, or even our workout buddy.  We are all unique, and we each have our own attributes and limitations.  So when setting your goals, challenge yourself, but be realistic.  If you set a goal of dropping your weight from 170 to 140, did you ever weigh 140?  If so, was it 30 years ago and your are now in your 50s, 60s, or beyond?  Then perhaps a goal weight of 140 is overly optimistic.  Also, keep in mind that weight is only one measure of health, and your body composition (percentage of fat vs. lean muscle) is actually more important than body weight.

If you are already a  regular Metabolic Warrior, you have one powerful tool in your arsenal, the power of momentum.   It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive.  So keep that momentum going and that streak alive and you will see yourself moving closer to your goals. 

“You will never change your life until you change something you do daily.”
—Mike Murdock

Sedona Turkey Trot to Chicken Point

Stacey and Calvin ran the Sedona Turkey Trot and Stacey set a 5k PR (personal record)!  She also placed 5th in her age group.  Way to go Stacey!  Calvin ran a strong time as well and both are now setting a goal of the 10k in the Sedona Race in February.  Their active recovery from the race later in the weekend included a hike on Broken Arrow Trail to Chicken Point. 

Beautiful day to enjoy Cathedral Rock views

Your fitness trainers do know how to slow down and have some fun!.  We enjoyed a leisurely hike on Baldwin trail which is a favorite since it allows a stop by the creek.  Although every time we repeat a favorite hike, we feel some guilt about having explored only a fraction of Sedona's miles and miles of trails. 

Spicy Shrimp & Spaghetti Squash

Spaghetti Squash is one of those interesting foods that takes a bit of prep time but
is versatile and fun to work with. Here I introduce a great tasting recipe that deviates from the
usual marinara spaghetti dish. I got a 2 thumbs up from the boys!

 

 

 

 

 

 

Serves: 2

1 tablespoon olive oil

1 onion, thinly sliced

1/2 teaspoon salt

1/2 teaspoon vermouth

1 tablespoon brown sugar

2 tablespoons water

2 cloves garlic, minced

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

8 oz shrimp, peeled and deveined

1 spaghetti squash, halved and seeded

Juice of 1 lemon, to taste

2 teaspoons minced cilantro

To make the caramelized onions: Pour the olive oil into a heavy pan set over medium-low heat. Add the onions, salt, vermouth, brown sugar and water and cook, stirring every few minutes, until the onions are soft and caramelized, about 30 minutes. Stir in the garlic during the last 2 minutes of cooking. Remove the onions from the pan and set aside.

To make the spiced shrimp: While the onions are cooking, combine the cumin, coriander and cayenne pepper in a small bowl; mix well. Toss the shrimp with the spice rub and let sit for 10 minutes while the onions finish cooking.

To make the spaghetti squash: Prepare the spaghetti squash by cutting it in half and removing the seeds. Place the spaghetti squash halves cut side down in a microwave safe baking dish and use the tip of the knife to make a few shallow slits in the skins. Add 1 cup of water to the dish and cover with plastic wrap. Poke a few small holes in the plastic wrap and microwave on high for 12 minutes or until the spaghetti squash is fork tender. Remove the hot dish from the microwave and carefully take off the plastic wrap, being careful to avoid the steam. Let the squash sit for 5 minutes or until it is just cool enough to handle.

Once the onions have been cooked and removed from the pot, and the spaghetti squash is cooling, add 1/2 tablespoon oil to the saute pan and heat to medium-high. Add the shrimp and saute until just cooked through, about 1 to 2 minutes per side. Add the onions back to the pan to reheat and mix with the shrimp.

Use a fork to scrape the strands of squash from the shell and arrange on two plates. Top each with half the onions and shrimp, then garnish with fresh lemon juice to taste and a teaspoon fresh chopped cilantro.

-foodiereflections.com



Strength Training Speed... fast or slow, does it matter?

We are often asked if the speed of repetitions in strength training is important, or if there is a "right or wrong" speed.  The answer can depend upon your goals, but most often it is beneficial to include varying speeds in your strength training routine. 

If you have been participating in our metabolic training, you have seen us implement a number of different methods.  We have employed faster, but controlled, lifting to induce more of a cardio effect.  We have also included moderate paced lifting, and most recently, slow-mo push ups that emphasized the negative phase of the push up.

Is one speed or method better than the others?  As long as correct form is maintained there is no right or wrong speed.  And as mentioned above, for most individuals it is beneficial to incorporate varying speeds of training in their strength program.  This is because the speed and number of repetitions, along with the amount of weight lifted, combine to produce specific results.  When you change one or more of these variables you alter the results.  In general, incorporating different methods will produce better results. 

To determine whether or not you should be incorporating one method of training over another, you need to identify your strength training goals.  Ask yourself the following questions:

Am I primarily training to stay healthy and strong for activities of daily living?
Do I want a lean, toned, fit look?
Do I want to build muscular endurance to compliment my running, biking, or other endurance sport?
Do I prefer a bit more of a bodybuilder's muscular look?
Do I want to see significant strength gains in the maximum weight I can lift?

If you answered yes to any or all of the first three questions, then the type of strength training you are currently doing with your metabolic training will progress you toward those goals.  The "speed variations" that are included in the training will combine to produce endurance and strength gains that will give you that lean and fit look, as well as improving your strength for everyday activities or sports. 

The moderate and faster paced strength training results in more repetitions in the alloted time and leads to greater muscular endurance.  Incorporating slower repetitions results in spending more time in the negative, or eccentric, phase of the repetition.  The eccentric phase of an exercise occurs when the agonist, or the muscle that is the prime mover in the motion, is lengthening.  A simple example of negative resistance is the lowering phase of a dumbbell in a bicep curl.  Performing slower repetitions increases the muscle's time under tension and subjects the muscle to more stress.  Studies have shown that eccentric resistance training leads to greater strength gains.  Thus, performing exercises at different speeds provides variety in your training that will lead to greater gains.

If you answered yes to either of the last two questions above, you will want to incorporate a third day of strength training which would focus on heavier weight with fewer repetitions. 

Devil's Bridge Hike in Sedona

We love sharing pictures of our Metabolic Warriors' adventures.  Emily and her husband Angel recently hiked to Devil's Bridge.  If you haven't done this hike, it is a "must do".  The bridge looks very narrow and dangerous from a distance but it is actually safe to reach.

Push ups... the ultimate nemesis, challenge, and reward!

At first, you hate them...  the dreaded push ups.  Then, as you get a little bit stronger, you develop a love/hate relationship with them.  You still hate doing them, but you love that you are seeing improvement.  Then, finally, you master the full push up and relish the feeling and reward.  But what happens when you reach a sticking point, you see improvement but just can't seem to get to the next level?  Push ups are probably the exercise that we get the most questions about, and the exercise where we see participants experience both the most frustration and success.

Participants often ask what muscles push ups are working so that they can work on improving strength in those muscles.  The better question might be, "What muscles don't push ups work?"  The push up is a full body exercise.  The obvious muscles used in a push up are the chest (pectoralis major), shoulders (anterior deltoids), and the arms (triceps).  However, the push up also uses several other stabilizing muscles that help fixate the joints at work.  The biceps muscles in the arms stabilize the elbow joint.  The serratus anterior, rotator cuff muscles, and rhomboids stabilize the scapula.  The rectus abdominus (abs), obliques, and erector spinae (back muscles) all work together to stabilize the spine.  Finally, the quadriceps of the front thigh act as a knee stabilizer and the gluteus maximus acts as a hip stabilizer. 

So with all of these muscles being engaged as primary, assistor, or stabilizer muscles in the push up, it is easy to see why it is a full body exercise, and why, if any of these muscles are weak, it will impede progress toward being able to do full push ups. 

So back to the question of "What if I can't seem to progress beyond my current level?".  Again, if you have a weak link in the chain of muscles necessary to do correct full push ups, you will find progress slow and limited until you strengthen those weak links.  A very common area of weakness is in the core stabilizer muscles.  If these muscles are weak, your push up may look similar to this:

 

To correct his sagging hips, this individual needs to strengthen his rectus abdominus, obliques, erector spinae, quadriceps, and gluteus maximus.  Following are two exercises that you can do as "homework" to help you progress to full push ups.

 

 

Prone plank - work up to holding for 60 seconds without dropping hips.  Progress to one leg plank, holding for 30 seconds on each leg.

 

 



Cobra -  Hold for 2 or 3 seconds and relax back down to the floor. Do 2 sets of 10-15 repetitions.

S.M.A.R.T. Fitness metabolic participants can visit our website: www.smartfitnessaz.com and login to the members page to learn how to continue to progress toward full push ups.

Pasta e Fagioli

A hearty, warm  italian dish for a chilly evening.

Serve with a green salad topped with a lean protein.

thehealthyfoodie.com

Serves 8

INGREDIENTS:

• 2 cups dried white beans, such as Cannellini or Great Northern, soaked overnight
• 2 tbsp olive oil
• 1 medium onion, coarsely chopped
• 1 medium carrot, peeled and coarsely chopped
• 1 celery rib, coarsely chopped
• 2 garlic cloves, minced
• 1 can (28oz) whole plum tomatoes
• 8 cups boiling water  (or chicken stock or vegetable broth)
• 200g Ditalini pasta
• 1 tsp dried Italian Herbs
• Salt and pepper to taste
• 1/4 cup minced flat-leaf parsley
• freshly grated Parmigiano cheese for garnish

DIRECTIONS:

• Heat the oil in a large saucepan over medium heat and gently sauté the onion, carrots, celery, and garlic until the vegetables are soft but not brown, about 5 minutes.
• Add the beans to the vegetables along with the tomatoes, dried herbs, and about 6 cups boiling water (or chicken stock or vegetable broth)
• Bring back to a boil, reduce the heat, and simmer, covered, until the beans are tender, about 1 to 1½ hour.
• Add more boiling water from time to time as necessary: the beans should always be covered with simmering liquid.
• When the beans are very tender, transfer about 4 cups beans and their liquid to a food processor and process to a thick puree. Set aside.
• Add the pasta and another 2 cups of boiling water to the beans in the pot. Cook, stirring constantly, until the pasta is tender, about 10 minutes. Remove from the heat. Taste and add salt and lots of black pepper.
• Stir the reserved puree back into the soup.
• Serve in individual bowls, garnished with a drizzle of olive oil, a sprinkle of parsley, and some Parmigiano.

Looking back and moving forward

After an inspiring race day at the Arizona Fit Kids 5k, and nearly a year or more of training with many of you, now seems like a good time to reflect back.  As trainers and as metabolic warriors we tend to be very goal oriented and we are usually looking ahead in terms of trying to reach a goal or overcome a challenge.  That is a positive attribute and keeps us pushing forward.  But sometimes it can lead to frustration if we haven't quite met that goal or we lose sight of how far we have come.  All of those subtle changes that are maybe too small to notice from day to day or week to week amount to significant changes when we look back to where we started. 

As most of you know, Katie and Sherry are both runners.  If you also run, you have probably noticed that running imitates life, and you may have heard the expression that "life is a marathon".   And if you don't run, but have made another form of exercise a lifestyle habit, you probably recognize that the physical and mental toughness needed to stay committed to that exercise routine often mirrors the traits and strength you need to draw upon to meet life's challenges.  In fact, we strongly believe that being consistent with an exercise program, and becoming physically stronger, gives you an inner strength to deal with adversity.

As runners, one of our favorite fitness reads is "Runner's World".  Amby Burfoot, one of the editors and a writer for the publication, is a lifelong runner with over 50 years running experience.  He recently wrote an article titled "The Life of a Runner" which is overflowing with running wisdom that seems to naturally lend itself to meeting life's everyday challenges.  His view of both running and life can be summed up in his words, "We learn little from hitting one finish line; we absorb much from a lifetime journey."

We have seen each of you embark on a journey to lead healthier lives.  For some of you, this is the first time you have exercised with any consistency.  For others, this was a way to take your fitness to another level.  Some of the changes you have experienced are visible and obvious to us even though they may have escaped your notice.  For instance, we have seen many of you subconsciously pulling your shorts or pants up during the training because they have become looser...  or maybe you have become smaller.  We see you progressing from a modified push up to being able to do full body push ups.  We see deltoids and biceps and triceps that were hiding before.  We see you being able to stand on one leg while doing bicep curls and rows.  We see younger faces.  We see you standing taller, and not just because you have better posture, but because you are more confident.  We see you embarking on other new fitness endeavors.  We see your determination and your spirit to reach your goals.  We hope that by reflecting back that each of you can see many of these changes in yourself.

Other changes that you have shared with us may not be visible, but are perhaps even more important such as more energy, reduced cholesterol, lowered blood pressure, stronger bones, stronger heart, improved sleep, and less back or joint pain.  These changes enable us to lead healthier and happier lives. 

Something else we can be sure of, in both fitness and life, is that progress is not linear and it is not without setbacks.  Of these trials, Amby said, "You will hit bumps in the road.  Heck, you will hit something that looks like Mount Everest."  The key is that when you do hit Mount Everest, don't turn around and go back.  Instead, use the strength and determination that you have developed to figure out how to get over it, around it, or through it.  We have seen many of you encounter setbacks or obstacles and we have seen you push through them.  You inspire us with your hard work and we love seeing you get stronger on the outside, but it's the changes that we know that are happening on the inside that really make us smile!

Brie, Pear, and Mustard Grilled Cheese

The buttery pear plays beautifully off the tangy mustard.

Whole Living, November 2012

Prep Time 10 minutes

Total Time 10 minutes

Yield Serves 1

Ingredients

2 slices whole-grain bread

1-2 teaspoons whole-grain mustard

1 ounces Brie, sliced

1/4 pear, cored and sliced

Extra Virgin Olive Oil Spray

Directions

Heat a cast-iron skillet over medium-low heat. Spread both slices of bread with mustard and top one slice with Brie and pear. Top with remaining slice and press together gently. Spray with Olive Oil.

Place sandwich in skillet and cover with a piece of foil. Place a half-filled teakettle or a heavy skillet on top to weigh it down and cook until bread is golden and cheese begins to melt, 1 to 2 minutes per side. Serve warm.

*add left over turkey or chicken to add more protein

JDRFW for local Sedona Fitness Family



JDRFW = Juvenile Diabetes Research Foundation Walk
The Montgomery Family in action in Phoenix!

Ty, Amy, Trey, Megan and Claire are an active family in supporting diabetes research events such as this
and in just living an active lifestyle. Amy is a long time Metabolic Warrior. Congratulations! A great way to spend time together as a family!

S.M.A.R.T. Fitness at Work in Cottonwood for Fit Kids of Arizona 5k

What an exciting, inspiring and just plain fun day! We had 16 of 19 walker/runners who participated! Of those, we had 6 runners who came across the finish line in under 30 minutes! Very respectable time for a 5k. The best part of the day was to see the smiling faces of every person that participated. Thank you to all of our strong Metabolic Warriors! Check out the pictures for race info!


5k Warriors

One more Warrior that didn't make the group pic

Christian & Cousin Paolla still smiling at the finish!

Future runner? Paolla kicks it up!

Frieda ran to the finish!

Kathy & Julie buddied up to 5k their support

Mom & Son both PR'd under 30 for this 5k!

Charles & Kay 42 years and still having firsts! First 5k!

Check out that deltoid! Stacy brings it in under 30!  

Deb & George race to the finish!

Responsible Party?

Candy gives the thumbs up on this 5k!

Frieda, Charlena, Christian & Paolla all smiles on the last mile.

Kathleen 1st 5k and 3rd in her age group!!! Saweet!

Christian meets Team USA Arizona Athletes Megan Herrick & Amy Van Alstine
who are training in Flagstaff as Olympic hopefuls.