Yoga for Runners post-run routine

For anyone who wants to start running, it is wise to do stretches and strengthening along the way. Take it from me, who learned the "hard" way...now I know better, and so will you! :)

3 Ways to Live a Healthy and Happy Life!

Wow...it's been too long since my last post here. I have been busy communicating on Twitter, facebook, Linked-In and Plaxo. How many hours does a girl have in a day, anyway?

So, I've decided to post every other month...and make sure there's a link to my article in the SJR. Living Smart comes out every other month; usually the 3rd Saturday, in the Health Section. So, the next one will come out in July.

There was a recent study that showed that we can live longer and healthier (For more information, just Google "Happiness: 3 amazing tips from the world's oldest case study"). But in a nutshell, here is what they found in 3 powerful lessons:

1. Have an outlet. I love that one...my husband is active in the community, and I enjoy running. Both are healthy outlets, AND we get each other involved in our favorite activities.

2. Don't take yourself too seriously. That's true. Life is too short. Learn to laugh at yourself and pay attention when you hear that critical voice or hurried or pressured voice in your head. Turn it off, distract yourself and find something fun or happy to do.

3. Happiness must be shared. I've always known that we need each other to heal, to be happy, etc. I see it in my practice every day. Numerous studies seem to come to the same conclusion: that people in committed relationships live longer than those who are not. Even if you are single, you can enjoy the company of friendships and rich relationships of all kinds. This, according to research, will enhance your longevity.


If you have a subject idea on what you are most interested in reading about, let me know! Email me at: linda.castor@yahoo.com. See you in July!

The Best Way to Spring into Fitness!

Well, after a bit of a hiatus, I'm back. I hope you are ready to get started on your spring workout, now that our crazy snow storm is over!

This month, I wrote about domestic violence and emotional abuse, due to the Rhianna and Chris Brown's drama that unfolded in the last several weeks. If you, or someone you know is in an emotionally abusive relationship, please check out this article. Here is the link:

http://www.sj-r.com/health/x108135510/Linda-Castor-How-can-we-end-emotional-abuse

Also, I have a new link on my website that will hopefully bring more insight into dating violence and offers a red flags checklist. See the emotional abuse section at www.LindaCastor.com.

So, what is the best way to spring into fitness? Just get out there! It's beautiful weather! Better yet, enlist a friend to go walking with you or just ride a bike on your own. Research shows that we stay focused and committed to our goals if we have the encouragement and support from others.

Also, don't isolate yourself. Make new friends at the gym, attend a community event, and get involved in a group or organization that you believe in. Experts agree that when we isolate ourselves, we set ourselves up for failure.

No excuses. You're just hurting yourself, and aren't you worth it?

(Yes, you are, if you struggled with that answer!)

Take care, get out there and get moving. You can do it! In fact, I have a challenge for you! Let me know how you are doing. Tell me what motivates you? What struggles do you want to overcome? Let's get a discussion going!

All my best,

Linda

Roasted Butternut Squash Soup

I have to admit: my best friend shared this with me after one of her culinary-trained friends shared it with her. I tend to use very little salt and more flavor in my recipes, so season to your taste...

This is a healthy and satisfying soup for any season. Baking the squash instead of peeling it saves time and creates a wonderful aroma in the kitchen. You can also bake the seeds for an extra snack!

Makes 12 (1 cup) servings

Ingredients:

3 tablespoons olive oil
3 medium onions, peeled and sliced (3 cups)
3 pounds butternut squash, halved and seeded (save the seeds)
1 teaspoon of salt
¼ teaspoon of ground black pepper
1 rounded teaspoon ground cumin
3 sprigs of fresh thyme or ½ rounded teaspoon of dried ground thyme
2 cans of low-sodium chicken broth

Directions:

On foil-lined pan, coat foil with a small amount of olive oil and bake the squash, skin side down, for 30 – 45 minutes in a 350-degree oven. If you save the seeds, you can lightly salt and bake them on a cookie sheet for about 20 minutes.

In a 6-quart soup pot, heat the oil over medium heat and stir in the onions. Cover, reduce the heat, and braise for 15 minutes, checking that the onions don't burn.

Add the cooked squash to the onions. Sprinkle with salt, pepper, cumin, and thyme. Stir and add the broth.

Purée the soup with an immersion blender.

Taste to add more salt and cumin as desired.

Serve hot with croutons. Enjoy!

Looking Fine in ’09

Have you started your healthy lifestyles routine, yet? If not, GET GOING!

If you have started, are you struggling to complete any of your routines? As you know, life is full of fluctuations in our schedules, family life, work atmosphere, etc. So, how we "roll with it" and "keep ourselves out of trouble" is the best indicator for success!

Remember, we all need someone out there to help keep us motivated. It could be from merely having a family member urge you on to a personal trainer you see three to four times a week. Whatever it takes, you need to make it happen! You’re worth it!

Check out this week’s Illinois Times for an article I wrote on questions to ask yourself when starting a weight loss program. You have to assess where you mind is at, so you can focus on the goals. If you are preoccupied by someone who is hurtful to you or perhaps a death you have not grieved, these can definitely get in the way of your success.

To read more about it, here is the link to the article:

http://illinoistimes.com/gyrobase/Content?oid=oid%3A9344

Stay tuned for a great recipe that’s satisfying and EASY!

Hearty Beef Stew--with an Asian Twist

Hello! Yes, it's been awhile since my last post. My New Year's Resolution is to update at least once a month because I really do have SO MUCH to say about wellness and successful weight loss tips! Here's a link to my December article:

http://www.sj-r.com/health/x260981719/Linda-Castor-Find-your-weight-loss-zone

I have been busy getting ready for my big move to Clocktower Therapy Center. I'm very excited about new beginnings there. What a great way to start 2009!

While you're waiting for AMAZING, new information that I'll be sharing with you in January, my recipe for beef stew transformed into a major hit with my family when our friend, Kevin, added the unthinkable to it: brown rice and Sriracha Hot Chili Sauce! Even if you don't like spicy...this dish is wonderful without the Asian touch! Enjoy!

See you next year!

Linda’s Hearty Beef Stew – adjusted Kevin style!

2 lbs. boneless beef stew meat, cut into 1½ inch cubes

3 T. cornstarch, enough to coat the meat cubes

Salt and pepper as desired

1 - 2 T. canola oil

2 cups water

15 oz. can of tomato sauce

1 beef bouillon cube

2 celery stalks, cut into 1-inch pieces

2 medium onions, quartered

1 bay leaf

6 carrots, cut into 1-inch pieces

4 medium potatoes, cut into pieces

1 cup frozen peas

4 cups cooked brown rice

Directions:

Coat beef cubes with cornstarch, salt and pepper.

In a 5-quart Dutch oven, brown coated meat in oil.

Stir in water, tomato sauce, bouillon cube, celery, onions and bay leaf.

Bring to a boil; reduce heat.

Cover and simmer for 1½ hours until meat is tender.

Remove bay leaf.

Add carrots and potatoes.

Simmer covered an additional 30 minutes or until vegetables are tender.

Stir in peas; heat throughout.

Asian option: Serve over brown rice and season with Sriracha Hot Chili Sauce.

Makes 6 (1½ cup) servings.

NOTE: You can find both brown rice and chili sauce at Little World Trade Corp on South MacArthur Blvd near the intersection with Wabash.

The Scary Side of Sugar

Hello, everyone! Here is the link to this month's "Living Smart" article:

http://www.sj-r.com/publications/x1348675256/Living-Smart-The-scary-side-of-sugar

Links to the research for this article are as follows:

http://www.imakenews.com/craigwb/e_article000081396.cfm
http://www.antiochgroup.com/resources/dealWithWinter.html
http://www.mercola.com/article/sugar/dangers_of_sugar.htm
http://www.joyfulaging.com/Sugar.htm
http://www.seniormag.com/caregiverresources/articles/sugareffects.htm
http://www.askdrsears.com/html/4/T045000.asp

Also, I have an AMAZING and EASY fall recipe for you that I came up with one night when my husband asked for Jambalaya. We were both so shocked at how well it tasted, that it didn’t last long. So, I don’t have a picture for you this time!

Trust me, if you like New Orleans cuisine, you will LOVE this! It’s packed with protein, and the sausage flavors meld beautifully into the dish.

Jambalaya Linda Style (Bill’s favorite!)

Ingredients:

2 large chicken breasts, sprinkled with onion powder, cooked
2 T. canola oil
1 cup chopped celery
1 cup chopped green bell peppers
1 cup chopped onions
1 tablespoon minced garlic
1 pound Johnsonville Cajun Sausage, cut crosswise into 1/4-inch slices
3 cups cooked brown rice
2 cups canned low-sodium chicken broth
1 cup canned low sodium diced tomatoes, preferably fire-roasted – the best!
1 teaspoon Worcestershire sauce
1/2 teaspoon Louisiana hot sauce
4 bay leaves
4 sprigs fresh thyme or ½ t. dried thyme
1/2 pound medium shrimp, peeled and deveined
2 tablespoons finely sliced green onions, for garnish

Directions:

Cook chicken on stove, season and cut up into bite-sizes pieces. Set aside.
Heat canola oil. Add onions and celery and cook until they begin to soften, about two minutes. Add the garlic and green pepper. Cook for another two minutes. Add the sausage and cook for another two minutes. Add the chicken stock, tomatoes, Worcestershire, pepper sauce, bay leaves, and thyme. Stir to combine. Add the diced chicken and some of the cooked rice to the pot.

Simmer sauce for 30-40 minutes on stove, if desired.

Add the shrimp to the top of the pot. Cover the pot and let stand, undisturbed, for five minutes. Stir the jambalaya gently but thoroughly to incorporate the shrimp. Add the rest of the rice for desired thickness. Garnish with the green onions and serve with hot sauce.

Makes 6 to 8 servings

ENJOY!

All my best,
Linda