Quick and Easy Portuguese Chicken and Pasta

Lately my wife and I have been making better efforts to cook more.

With our busy schedules and taking care of an active 17-month old, finding the time can be tough.

Since I love to grill, I thought I would share an easy to follow nutrient-packed recipe that will take no more than 20 minutes to prep and cook.

By the way, this recipe was inspired by my neighbor Tina who taught me how to make her famous Portuguese chicken. I took some liberties and added my own spin to it. Hey, isn't that what cooking is all about anyway?

If you have any questions please let me know.

Buen provecho!

Portuguese Chicken w/ Pasta and Veggies

Ingredients:

• 2-4 Chicken breasts
• 1 cup of frozen green beans or your favorite frozen veggies
  
• 1/2 chopped onion
  
• Whole wheat pasta of your choice
  
• Pesto sauce or spaghetti sauce
  
• 1/4 cup Honey Dijon mustard
• 1/4 cup BBQ sauce
• 3 garlic cloves - minced
  
• 1/4 cup White wine vinegar or if you can find Portuguese vinegar, even better
  
• 2 table spoons Worcestershire sauce (optional)
• 2 table spoons low sodium soy sauce
  

Instructions:
Before you begin cooking you will want to marinade the chicken for at least 1 hour. To make the marinade mix together the honey dijon mustard, bbq sauce, garlic, vinegar and Worcestershire sauce. I would recommend playing with the amounts until you find a flavor that you really like.

1. Start by boiling the water for the pasta. Once it comes to a boil add the pasta.
2. While the pasta is cooking put the chicken on the grill.
3. While the chicken is grilling, mix together the frozen green beans and onion in a frying pan. Add 2 table spoons of water and the soy sauce. Cook over a medium heat. You want to make sure the onions end up nice and soft.
4. Once your pasta has finished mix in enough pesto sauce to your liking. By this time the chicken would have finished grilling.

If you time everything just right the pasta, veggies and chicken will finish around the same time so your food will be nice and hot.

Try these variations:

• Spaghetti sauce instead of pesto
  
• Substitute the pasta for a sweet potato
  
• Mix in diced red peppers with the onion and green beans
  
• Asparagus - grilled
  

I would love to hear your comments.

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Too Fat to Fight

It seems that the obesity epidemic has found yet another victim in its path of destruction.

Its newest target, the military.

A group called Mission:Readiness, Military Leaders for Kids has published a report called Too Fat to Fight.

According to their report, "Being overweight or obese turns out to be the leading medical reason why applicants fail to qualify for military service."

But in true American fighting fashion, the military is declaring war on the abundance of fast foods and high fat snacks in schools.

"Vending machines are available in 21 percent of elementary schools, 62 percent of middle schools, and 86 percent of high schools."

"…just 20 percent of middle schools and 9 percent of high schools have only healthy options – foods that are high in nutrients relative to caloric content – available for purchase."

“Nearly one in five elementary schools, one-third of middle schools, and half of all high schools have a school store, canteen, or snack bar where students can purchase food or beverages."

Over the past 30 years, while adult rates of obesity have doubled, childhood obesity rates have tripled. Here we have yet another example of the way the obesity epidemic has crippled our society.

The reports goes on to describe how military recruitment efforts are being affected and why Congress needs to take action now before the numbers dwindle even more.

"Today, otherwise excellent recruit prospects, some of them with generations of sterling military service in their family history, are being turned away because they are just too overweight."

"The number of recruits actually turned away after taking their physicals has risen dramatically in the last decade."

"Between 1995 and 2008, the military had 140,000 individuals who showed up at the centers for processing but failed their entrance physicals because they were too heavy."

"Every year, the military discharges over 1,200 first-term enlistees before their contracts are up because of weight problems; the military must then recruit and train their replacements at a cost of $50,000 for each man or woman, thus spending more than $60 million a year."

I would love to hear your thoughts and comments regarding this topic.

To read the complete report click here Too Fat to Fight.

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How to Walk Off Your Belly - part 3 (putting it all together)

Okay friends, we've come to the final part of my 3-part series, How to Walk Off Your Belly.

If this is your first time joining us you may want to read the preceding entries, Intro-HiLo, Part 1-Ab Attack, and Part 2 - More Walk, Less Talk.

In Part 3, we're going to pull it all together. This entry is going to combine exercises from all of the entries for the purpose of bumping up the intensity, maximizing caloric burn and adding even more variety to your workout routine.

Enjoy, and as usual I would love get your comments regarding the workouts.

Target: Total Body

Time: 30 minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

The routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
Complete each exercise for 2 minutes before moving to the next one. See exercises below. Repeat this sequence as many times as possible for 25 minutes without stopping.

Warm-up: 2 minutes/WS 7 (dumbbells optional)

Arm Pumps: WS/10
Knee to Elbow: WS/5 (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Walking Lunge: WS (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Shoulder Press: WS/7 (advanced walkers may go up to a 9 or 10)
Arm Pumps: WS/10

Cool down: 1 minute/WS 4
Stretch: 2 minutes (for recommended stretches visit Part 2)

Exercises:

Arm Pumps:
The focus here is speed! Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.







Knee to Elbow:
Focus on form rather than speed. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.





Walking lunge:
Maintain your walking form, but stride out as far as you can with your lead leg. You should end with a 90 degree bend in your front leg and your back leg will be slightly bent. NOTE: Keep your back straight, chest up and eyes looking forward. You may place your hands on your hips to help w/ balance. If using dumbbells hold them down by your side as you lunge.





Shoulder Press:
Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.






Good luck and let me know how it goes!

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