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Welcome to the LanCo Whole Health Group Blog! We started as a few employees at CNH interested in learning more about nutrition and general well-being. Since our first meeting in January of 2011 our membership has increasingly grown within our local company offices as well as to a number of friends and family outside of our area. We invite you to become a member as well!

For everyone else, check in often! A weekly email blast is created and sent to our members with Nutrition News, Tips, Workouts, Inspiration, Ideas, and more.

Disclaimer: We are in no way, shape, form, or manner officially associated, branded, supported, or encouraged by CNH America, LLC or any of its' various corporate attachments. We're a group of people dedicated to seeking better health - and we want you to join our family.

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01 March 2011

Nutrition - 1 March 2011 - Tips, Workouts, Recipes!

Tuesday it is, Crew! Welcome!

As I sit and prepare today's email I realize that you will not need much more to read today after yesterday's lesson on washing your cares away. SO! I thought back a few weeks and realized that we have not had any new recipes in a while. So today is another short email. One to whet your appetite and continue to give you new ideas on how to recharge your energy stores with huge helpings of food that are delicious and take only minutes to make. Included below is a set of recipes from our member, Bonnie, of TheNakedKitchen.net who also gives us great advice on how to reflect and be thankful (just make sure they're whole-food approved cookies!). As well is a new recipe from the go-to-mom-on-the-run Sarah at EverydayPaleo.com who makes up a mean set of noodles and fried apples.

A REMINDER! Neseth sent out an invite to everyone to still meet up in Building 43 at noon to check out a documentary about the Low-Fat food industry. It's bound to be informational and I look forward to hearing all of your thoughts on it.

Let's get out and move this week! I'll be running the streets of Grand Island with a set of squats, push-ups, and tuck jumps thrown in every few minutes for good measure. Not to mention performing, in my hotel room, the simple workouts I'm sending you every day.

NUTRITION TIP OF THE DAY: Experiment. Just because you have never done something - or you didn't like that food before - doesn't mean you should never try it (again). Pick one thing (or food) every week to give a try. You might find a dizzying array of new "likes" as your bodies and hormones come back online!

WORKOUT OF THE DAY: Warm-up - 2 sets of 15, Jumping Jacks, Shoulder Stretches, Push-ups, Chair Dips, Samson Stretch, Squat Workout, 4 rounds for time - 200 meter (or 1 minutes) Power Skip, 15 push-up to side plank right side, 200 m Power Skip, 15 push-up to side plank left side.

"Ask for what you want and be prepared to get it." - Maya Angelou

Happiness comes in small doses. Celebrate each moment.

Grateful For... Pan Seared Steak with Peppers and Onions
Everyone has something they are grateful for. Unfortunately, we forget about that many times. When you're having a bad day it's easy to say "everything sucks", throw your hands up, and stomp around like a baby. And when you're having a good day it's easy to take it for granted. But at the end of the day it is important to reflect and recognize those things you do have, the people who are there for you, and the opportunities that lay ahead. By doing so you can realize an array of health benefits (check out this article from MDA)

Try this exercise: Before you go to bed grab a little notebook and number 1,2,3 down the left margin. Then, next to each number, jot down something you are grateful for. Don't think about it, just write the first thing that comes to mind. The events of the day will certainly have an impact of these three items, but that's what important. Be true to yourself. This isn't for anyone else's eyes but yours. And don't worry if the only things you're grateful for today are the bed your sleeping in, the air you breathe, and clothes on your back. Tomorrow you might be grateful for the letter from you're Grandmother, the bird's chirping in the first morning light, and the way your kitchen smells after you bake a fresh batch of cookies...

Go to bed, wake up feeling refreshed, and tackle your new day. After all, today is the first day of the rest of your life.

And then celebrate your joy with a delicious, healthy, quick recipe!

Pan Seared Steak with Peppers and Onions
The Food

- 8-10oz thin sliced top round
- 1 green bell pepper
- 1 medium yellow onion
- Olive oil
- Salt
- Pepper

The Prep
Rub the steak with olive oil and season both sides with salt and pepper
Slice the pepper and onions into strips

The Method
Heat a heavy, flat skillet over medium heat with about 2 tbs olive oil
Add the peppers and onions and cook about 3-4 minutes, moving around often
Push the peppers and onions to the sides of the skillet
Add another tablespoon of olive oil and increase heat to medium-high
Add the steak
Cook 2-3 minutes per side
Let meat sit about 5 minutes before cutting
Enjoy :)


Sausage N' Cabbage "Noodles" with Fried Apples

There are endless possibilities when making paleo foods and the truth is, I enjoy how our food tastes now better than I ever did during our pre-paleo days. Nothing is better than fresh veggies soaking up delicious spices and tender bites of meat. Well; nothing food related that is. Today's lunch was pretty much mouth watering from beginning to end and I hope you all enjoy this meal as much as we did!

Sausage N' Cabbage "Noodles"

1 lb mild Italian pork sausage or other ground meat of your choice

1 red onion, thinly sliced

½ head or 5 cups thinly sliced green cabbage

2 tablespoons grass fed butter (or ghee, or coconut oil)

½ teaspoon caraway seeds

½ teaspoon paprika

Fresh ground black pepper and sea salt to taste

In a large skillet brown the sausage. Once the sausage is fully cooked, remove it from the pan and set aside. Add the butter to the same pan with the sausage drippings and add the onions and cook for about 5 minutes or until the onions start to brown a bit. Add the cabbage and cook for another 7-10 minutes or until the cabbage is soft and "noodle-y." Add the sausage back to the pan, add the spices, mix well and serve! Serves 4.

Fried Apples

3-4 small organic apples, thinly sliced (about 3 cups)

2 tablespoons coconut oil

¼ cup raisins

½ tablespoon cinnamon

2 tablespoons canned full fat coconut milk

In a medium sized saute pan, heat the coconut oil over medium heat. Add the apples and saute for about 5 minutes or until they start to soften. Add the raisins and cook for 2-3 more minutes. Add the cinnamon, mix well and add the coconut milk. Stir the coconut milk in with the apples just until warm and serve. Serves 4.


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