What are the Benefits of Indoor Cycling?

According to the U.S. Department of Health ".....regular physical activity substantially reduces the risk of coronary disease, stroke, colon cancer, diabetes and high blood pressure.....and helps to control weight, contributes to healthy bones, muscles and joints... reduces symptoms of anxiety and depression..." Need we go on? Cycling is also "low-impact" without the joint stress that you get from "ground-pounding" sports and activities. All good reasons to strap-in/clip-on and RYDE!

 

 

Healthy Eating

Wellness week 3 Chicken Schwarma

WellnessIngredients:

2T Fresh Lemon Juice
1T Curry Powder
2t Olive Oil
3/4 t Salt
1/2 t Ground Cumin
3 clove Garlic Minced
1 lb. Boneless Chicken Breasts

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Wellness week 1 Chocolate Zucchini Muffins

WellnessYield: 4 Servings

Ingredients: 

2/3 C Packed brown sugar
2T Canola oil
3 Eggs
1C Unsweetened Applesauce
2C Quinoa flour
3T Cocoa powder
1 1/2 t Ground cinnamon
1/2 t Salt
2C Shredded zucchini
1C Semi-sweet chocolate chips

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Wild Rice, Pear & Gorgonzola Stuffed Acorn Squash

acorn squashPrep: 20 minutes • Bake: 55 minutes • Serves: 6


3 medium acorn squash (about 1-1/2 pounds each)


1 medium fennel bulb, trimmed and cut into 1-1/2-inch pieces (about 2 cups)


1 package (6 ounces) long grain & wild rice mix


1/4 cup dried cranberries

1 large red Anjou or Bosc pear, cored and cut into 1-1/2-inch pieces (about 1-1/2 cups)


1/2 cup shelled walnuts


1/4 cup crumbled Gorgonzola cheese


3 tablespoons chopped fresh sage leaves (about 10 leaves)


1/4 teaspoon salt


1/8 teaspoon ground black pepper

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Turkey Meatloaf with Lemon Rosemary Glaze

Turkey MeatloafPrep: 20 minutes plus standing
Bake: 1 hour • Serves: 8


Meatloaf

  • Nonstick cooking spray
  • 1  large egg
  • 2  pounds 93% lean ground turkey
  • 4 ounces shiitake mushrooms, stems removed and thinly sliced (about 1 cup)

  • 1 small red onion, finely chopped (about 3⁄4 cup)
  • 1⁄2  red bell pepper, finely chopped
  • 1⁄2  cup low fat milk
  • 1⁄2  cup old-fashioned rolled oats
  • 1 tablespoon chopped fresh rosemary leaves
  • 1 tablespoon fresh lemon juice

  • 1 teaspoon lemon zest

  • 3⁄4 teaspoon salt
  • 
1⁄4 teaspoon ground black pepper

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Classic Barbequed Chicken

Chicken Classic BBQPrep: 10 minutes

Grill: 35 minutes • Serves: 8



1-1/2 tablespoons paprika

1 tablespoon Cajun seasoning

1 tablespoon packed light brown sugar
2 teaspoons kosher salt

1/4 teaspoon ground black pepper

1/4 teaspoon garlic powder

5 pounds bone-in chicken pieces

1-1/2 cups barbeque sauce

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