BUTTERFLIED PORK TENDERLOIN WITH CHARRED TOMATO SALSA

CHARRED TOMATO SALSA (Can be made ahead ready for any cookout)

4 firm ripe tomatoes
1 jalapeno or other hot pepper
nonstick spray
1 cup diced English cucumber
1/2 small avocado, diced
a dash of lime juice
1/4 tsp cumin
salt to taste

Cut tomatoes and hot pepper in half and spray with nonstick spray. Grill on high a few minutes turning once (I grilled them on heavy duty foil). Set aside to cool. Meanwhile dice cucumber and avocado, place in medium bowl. Dice grilled tomatoes and hot peppers and add to the bowl. Add remaining ingredients and mix lightly. Can be kept at room temp or refrigerated for use another day.

Take a pork tenderloin and cut almost in half to butterfly. Grill about 15-20 minutes until just pink in center.

I had this with pork but it could work well with grilled fish, like tilapia, halibut or suai. Also grilled chicken would work well with the salsa. And my husband would mention that steak on the grill is great with everything!  And don’t forget the grilled veggies, like zucchini and a big salad to round out your plate!

EASY AND TASTY!!

Salsa recipe serves about 4 portions.

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8-MINUTE PILATES WORKOUT

Tone your core and improve your posture with this express PILATES WORKOUT.

The Daily Routine

PILATES does more than just tone and FIRM your core. By initiating all movements from your center, you’ll improve your posture and look leaner in just a few WORKOUTS. To maximize results, keep your BELLY BUTTON drawn in and up, your neck and back long, and your SHOULDERS relaxed. Do this routine daily to keep your body looking its best.

Swan

Minutes 0:00-1:00:

SWAN

Targets: Back, Abdominals, Inner Thighs

  • Lie face down on the floor, legs together, palms on floor by shoulders, elbows at sides.
  • Press hands into floor and inhale, lifting head, shoulders, and chest.
  • Arch upper back slightly, keeping abs drawn in.
  • Take 2 or 3 breaths.
  • Slowly return head and chest to floor.
  • Repeat.

Double-Leg Stretch

Minutes 1:00-2:00

DOUBLE LEG STRETCH

Targets: Abdominals, Inner thighs

  • Lie on back, hugging knees into chest.
  • Curl head, neck, and shoulders off floor.
  • Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
  • Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.
  • Repeat, keeping upper body lifted and inner thighs pressed together.

Spine Stretch Forward

Minutes 2:00-4:00

SPINE STRETCH FORWARD

Targets: Back, Abdominals

  • Sit with arms and legs extended.
  • Inhale and sit up tall; exhale and reach forward over legs.
  • Curl head, neck, and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
  • Inhale; hold for 1 count.
  • Exhale; deepen abdominal scoop.
  • Inhale, rolling up to sit.
  • Repeat.

Seated Spine Twist

Minutes 4:00-6:00

SEATED SPINE TWIST

Targets: Obliques

  • Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
  • Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
  • Rotate rib cage, arms, and head, keeping hips square.
  • Inhale and return to face front.
  • Repeat to the left, then continue to alternate sides.

Leg Pull Front

Minutes 6:00-7:00

LEG PULL FRONT

Targets: Abdominals, Back, Quads

  • Sit with legs extended, hands on floor, fingers pointing toward body.
  • Lift hips off floor to bring body into a straight line.
  • Raise left leg as high as you can without shifting hips.
  • Hold for 3 seconds, then slowly lower leg to floor.
  • Alternate sides.

Leg Pull Back

Minutes 7:00-8:00

Targets:Abdominals,Glutes, Hamstrings, Chest (not shown)

  • Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
  • Lift left leg 2 to 5 inches off the floor.
  • Point toes and hold for 3 full seconds before slowly lowering your leg.
  • Repeat with right leg; continue to alternate sides.

COME ON!  YOU’VE GOT 8 MINUTES A DAY TO GET TONED!!

WAVE YOUR FLAG CHEESECAKE AND OTHER 4TH OF JULY TREATS

WAVE YOUR FLAG CHEESECAKE AND OTHER 4TH OF JULY TREATS

A GREAT WAY TO WRAP UP THE 4TH OF JULY BARBEQUE – ENOUGH FOR A BIG CROWD! 1 Qt Strawberries, divided 1 1/2 cups boiling water 2 pkg (4-serving each) strawberry jello 1 cup cold water plus ice cubes 1 … Continue reading

5 SUPER REFRESHING FOODS

Slugging water isn’t the only way to stay hydrated!

You can get 20% to 25% of your daily water intake from food. A high percentage of fruits and vegetables weight comes from water AND they are packed with nutrition.

Cantaloupe: 90% of its weight is water yet this fruit contains 30 times more beta-carotene than oranges!

eggplant

Eggplant: 92% water weight, it draws its color from plant pigments called anthocyanins, antioxidants that protect our cells!

Spinach: 92% water, can be eaten raw or cooked (look for some of my upcoming recipes) and is very rich in antioxidants. Great source of potassium, folate (any women planning on getting pregnant should eat lots!), and magnesium. Did you know all these nutrients also help keep blood pressure down.

Slice of Watermelon

Watermelon: 92% Water but super high in lycopene, a phytonutrient important for cardiovascular and bone health (all you 50’s and older folks). Lycopene may also help protect against some cancers.

yellow pepper

Yellow Pepper: 92% water too plus 184mg of Vitamin C which is 307% of the Daily Value.

Danskin Upper Body Toning Band

Danskin Upper Body Toning Band

Possibly the best $10 I ever spent! I purchased this at WalMart along with a Yoga Mat (also $10). I hung the toning band on the back door handle in the office and the yoga mat rolled up stored nicely … Continue reading

Orzo & Summer Squash Salad

Orzo & Summer Squash Salad

1 cup uncooked orzo pasta 1 diced zucchini &/or yellow squash 1-2 large diced beefsteak tomatoes (or your favorite) 1/2 cup Caesar or Italian (lite optional) Salad Dressing 1 Tbsp chopped fresh basil 1/2 cup Parmesan Cheese 1/2 cup feta … Continue reading

Western New York Farmer’s Markets

Vegetables

Fresh Fruits and Vegetables displayed at our local Farmer’s Markets

Summer is a wonderful time to explore the Western New York Region.  You’ll find winery tours, art festivals, county fairs, music, fireworks, corn festivals, and WHOLESOME FRESH FOODS!!

I found this link when I was looking for a good list of local Farmer’s Markets and was excited to find all the other links to fun things to do this summer within easy driving distance:

Local Farmer’s Markets and MORE!

10 MINUTE AB WORKOUT

OK, this might be more painful than my SUP Board core workout but I have to give everyone options. This can be done on a yoga mat in your office at work or at home or even if you’re traveling and staying in a hotel room Obviously, you should shoot for a more lengthy workout when you have the time but some days are just so busy!!

HONEYDEW AND TOMATO SALAD

honeydew & tomato salad (4)

I just bought a honeydew melon and it was hard as a rock so I thought, “Let it sit a few days to ripen.”  When I cut it up it was really ripe so I had to make something and use it up quick.  I had just walked to the farm down the street and picked up some tomatoes.  An unlikely pair, I know!  Check it out:

3 cups cubed honeydew melon
2 cups cubed tomatoes (your favorite type)
2 Tbsp raisins
2 Tbsp sunflower kernels
1/4 cup Feta Crumbles
2 Tbsp “lite” balsamic vinaigrette salad dressing

Toss and Chill – you’ll be pleasantly surprised by this tasty combination!!