Preparation time: 20 minutes

Cooking time: 1 hour

Ingredients

2 cups dried black turtle beans, soaked

1 strip bacon, dices

1 cup diced onion

1/2 cup diced celery

1/2 cup diced green pepper

1 tablespoon minced jalapeno chili pepper

2 tablespoons Caribbean jerk seasoning blend

freshly ground black peppper

1 clove garlic, minced

6 cups low-sodium canned chicken or vegetable broth

salt to taste

1/4 cup cilantro leaves, for garnish

8 lime wedges, for garnish

4 tablespoons non-fat sour cream, for garnish

Cooking Instructions:

Drain the beans and set aside

Cook the bacon in a 4 quart pot over low-medium heat for 2 to 3 minutes.  Add the onion, celery, green pepper, jalapeno pepper and jerk seasoning, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes.  Add the garlic and cook for 1 more minute.

Add the beans and broth and bring to a boil quickly over high heat.

Lower the heat and simmer until the beans are completely tender, about 30 to 40 minutes.

Remove and discard the bay leaf, puree half of the soup in a blender and then add it to the rest of the soup.  Season with salt and pepper and keep warm.

Serve the soup in warm bowls and garnish with cilantro, limes and a dollop of sour cream.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.

Calories: 243

Protein: 15 g

Sugar: 9 g

Total Fat: 5 g

Saturated Fat: 2 g

Recipe from: foodfit.com

3/4 cup light brown sugar

2 tablespoons cornstarch

6 large peaches, peeled, pitted, and sliced

1/2 pint fresh blackberries

1 1/2 cups all-purpose flour

2 tablespoons sugar

1/2 teaspoon baking soda

1/2 teaspoon salt

4 tablespoons very cold unsalted butter, cut into small cubes

1/3 cup non-fat buttermilk

4 cups vanilla non-fat frozen yogurt (optional)

Cooking instructions

1. Preheat the oven to 350 F degrees.

2. In a small bowl, mix the brown sugar and cornstarch together.

3. Place the peaches and blackberries in a medium-size saucepan and stir in the brown sugar mixture.  Bring the mixture to a simmer and cook for 2 minutes, stirring frequently.  Pour the mixture into a 2 quart baking dish and set aside.

4. In a food processor, combine the flour, sugar, baking soda, and salt.  Add the butter and process until the butter is the size of small peas.  With the  motor running, add the buttermilk in a steady stream and process for 5 seconds.

5. Turn the dough out onto a lightly floured surface and knead gently until the dough comes together in a ball.  Roll out the dough until it is about 1/3″ thick and is wide enough to cover the top of the baking dish.  Place the dough on top of the fruit mixture and, using a sharp paring knife, cut the dough to fit just inside the dish.

6. Cut a few slits (air vents) in the dough, place the dish on a cookie sheet, and bake until the crust is golden brown, about 30 to 40 minutes.  Let cool

7. Serve the cobbler warm or at room temperature, with or without frozen yogurt.

Prep Time: 15 minutes

Cooking Time: 40 minutes

Serves: 8

Calories: 239

Percent calories from Fat: 16%

Percent calories from Protein: 6%

Percent calories from Carbohydrate: 78%

1/4 cup fresh lemon juice

2 cloves garlic, chopped

1 teaspoon dried oregano

1 tablespoon olive oil

8 lamb chops, about 2 to 3 ounces each

1 medium cucumber, peeled and seeds removed

1 cup plain, non-fat yogurt

1 tablespoon fresh, finely chopped mint

2 pinches of sugar

pinch of salt

freshly ground black pepper

Cooking instructions

1. Mix together the lemon juice, chopped garlic, oregano, and olive oil.  Marinate the lamb chops in this mixture for about 30 minutes.

2. While the lamb is marinating, make the cucumber sauce.  Puree the cucumber in a blender until chunky but not liquefied.  Transfer the cucumber to a bowl and stir in the yogurt, mint, and a pinch of sugar.

3. Remove the lamb from the marinade.  Season with salt, pepper, and a pinch of sugar.

4. Place the lamb chops on a broiler pan and broil 3 inches from the heat for 4 to 5 minutes.  Turn and broil for an additional 3 minutes for medium-rare, or 5 minutes for medium.

5. Serve 2 lamb chops per person topped with minted cucumber sauce.

Prep time: 45 minutes

Cooking time: 10 minutes

Serves 4

Calories: 234

Percent calores from fat: 41%

Percent calories from Protein: 46%

Percent calories from Carbohydrate: 13%

Many people don’t enjoy twisting. Mostly because they just do the twist without allowing an opening to happen. First, try elongating your spine and create space in it before twisting; otherwise you exert pressure on the disks and leave yourself open to injury. Second, use props in your twist sequence to gently prepare the body for deeper poses. Being mindful of your alignment and using props will prevent you from powering through the poses, so you can enjoy a spiraling action up the spine and reap the benefits that twists offer.

The first three poses in this sequence are often taught to people with hip or back stiffness, sacroiliac imbalances, degenerative disks, arthritis, or sciatica.

Bharadvaja’s Twist with Chair

Sit sideways on a chair with your right hip facing the chair back and a block between your thighs. The chair will stabilize the lower back, pelvis, and legs, allowing you to safely rotate your upper spine. Place the hands on the chair back as you inhale and lift the spine. Exhale and twist, pulling with the left hand and pushing with the right. Allow the head and neck to follow the twist of the spine. Hold for 5 breaths on each side

Revolved Triangle with chair

Place a chair in front of you and put your right foot between its front legs. Step your left foot back about 4 feet and turn it in 80 degrees. Place your hands on your hips and square them. Inhale, lift your torso, exhale, and fold forward, placing your left hand on the chair seat, in line with your right big toe. Place your right hand on your sacrum and twist to the right, bringing the right shoulder toward the ceiling and the left ribs forward. To go deeper, place the left elbow on the chair and raise the right arm. Hold for 5 breaths on each side.

Marichi’s Twist III with chair

Place a block on a chair, then put your right foot on the block with the toes facing forward. Place your left hand on your right knee and your right palm on your sacrum. Inhale and lift the spine, then exhale and twist to the right, allowing your neck and head to follow. Keep the hips even and twist from the upper spine. Press the right hand into the back waist to turn the torso more deeply. Hold for 5 breaths on each side.

Revolved Staff Pose

Sit up tall with your legs strongly extended on the floor in Dandasana (Staff Pose). Draw the flesh of your buttocks back in order to sit directly on your sitting bones. Roll your thighs inward and maintain a natural curve in your lower back. Bring your left hand to your outer right knee and place your right fingertips on the floor behind you. Inhale and lift the spine, then exhale and twist to the right. Keep the heels even and stabilize the inner left thigh. Hold for 5 breaths on each side.

Bharadvaja’s Twist

Sit in Dandasana (Staff Pose). Bend your knees and bring your feet next to your left buttock. Place your left ankle on the arch of your right foot. If the left hip is higher, place a blanket under the right hip. Exhale and turn your torso to the right. Place the left hand on your right knee. Press your right fingertips into the floor (or on a block) behind the right buttock and breathe as you turn the spine. Draw the tip of the right shoulder blade in and turn the right shoulder back. Keep your torso upright without lifting the left thigh. Hold for 5 breaths on each side.

Half Lord of the Fishes Pose

Sit in Dandasana (Staff Pose). Bend the right leg and step the right foot to the outside of the left knee. Bend the left leg and place the foot to the right of the right sitting bone. The foot should be resting on its side, with its inner and outer edges parallel. Press the right fingertips into the floor and draw your torso up. Move the back ribs in. Exhale and turn to the right. Bend the left arm, and press it against the outside of your right knee to help you twist. Hold for 5 breaths on each side.

Seated Forward Bend

From Dandasana (Staff Pose), reach your arms overhead, exhale, and fold forward, grabbing the feet, shins, or thighs. Inhale and lengthen the torso up. Exhale, bend the elbows out, and take the torso toward the legs as you extend the front, sides, and back of the body toward the feet. Breathe deeply and steadily. Stay for 5 to 10 breaths.

• 12 cups spinach leaves, washed and drained
• 1 recipe Sherry Vinaigrette or use a reduced-fat bottled vinaigrette
• 2 Bosc pears
• ½ cup dried cranberries
• 1 tablespoon pecans, chopped and toasted

Instructions

1. Place the spinach in a large salad bowl.
2. Core and slice the pears and toss them with the spinach and vinaigrette. Sprinkle with the dried cranberries and toasted pecans.

Nutrition Facts
Serving Size about 2 cups

Amount per serving
Calories 152
Total fat 6 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 111 mg
Total Carbohydrate 25 g
Dietary Fiber 4 g
Protein 2 g
Percent Calories from fat 34%
Percent Calories from Protein 6%
Percent Calories from Carbohydrate 66%

Sherry Vinaigrette Salad Dressing

Ingredients:

• 1 tablespoon finely chopped shallots
• 3 tablespoons sherry vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• Salt to taste
• Freshly ground black pepper

Cooking Instructions:
1. Place the shallots, vinegar, honey and mustard in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil. Season to taste with salt and pepper. (This can be made in advance and stored in the refrigerator for up to 3 days).

Mixed Levels (Hatha)

Beginners welcome

A practice that offers modifications to make the pose more, or less challenging. (40 minutes)

Basic Hatha

Beginners welcome

This class covers basic poses. Physical intensity, light to moderate. (60 minutes)

Pilates Mat

Beginners welcome

Create longer, stronger, leaner muscles, increased flexibility, better posture, flatter abdominals, while uniting the mind/body.(45 minutes)

Ashtanga Primary

Experience recommended

This class follows the Ashtanga Primary Series in the tradition of Pattabhi Jois. Choose a class from the following.(75 minutes)

Introduction to Ashtanga Yoga

Beginners

This class will focus on the breathing, sun salutations and standing sequence of the Ashtanga practice. (45 minutes)

Strength for the Body

Beginners welcome

This class will be held in the Wellness Area, twice weekly-45 minute strengthening class using dumbbells, tubing, fitness balls, BOSU.

BOSU

Beginners welcome

The BOSU is a dome shaped stability ball with a flat platform on the bottom. The BOSU can be used for a cardio workout by doing step aerobics or plyometrics. It can also be used for core exercises to improve balance and core strength, as well as with weights and bands to really focus on muscular strength and endurance. (45minutes)

Vinyasa

Participants should have experience with Sun Salutations.

Sequences of yoga asanas (poses) that synchronize breath with movement in a flowing manner. (75 minutes)

Gentle Yoga

Participants should have experience with Sun Salutations.

An easier, slower version of our Hatha class. Participants must be able to get on and off the floor (chairs available). Ideal for seniors and overweight yoga students.