Healthy Recipe, Broccoli Soup
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  1. Healthy Recipe, Broccoli Soup

    Cream of broccoli soup is a soothing way to boost your antioxidant intake. But most bowls come loaded with fat and calories as well. This slimmed-down version, lightly adapted from one on Erin Clarke’s wellplated.com website, skips the cream and goes easy on the butter and cheese without forgoing any rich taste. Adding cauliflower to the puree lends a velvety texture, much as potatoes do in other recipes, without the carbs. Carrots and onions further bolster the nutrients while deepening the flavor. This soup can also be made vegan by subbing almond milk and vegan butter for their dairy counterparts and nutritional yeast plus a squeeze of lemon juice for the cheese. Serves 6 to 8.
    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons unsalted butter
    • 1 medium yellow onion, chopped
    • 2 large carrots, peeled and chopped 
    • 2 cloves garlic, minced
    • Salt and freshly ground black pepper to taste
    • ½ teaspoon dried thyme
    • ¼ cup all-purpose or gluten-free flour
    • 3 cups low-sodium chicken broth
    • 1 ½ cups milk (any kind)
    • 1 medium head broccoli, chopped into small pieces
    • 1 medium head cauliflower, chopped into small pieces
    • 1 teaspoon Dijon mustard
    • 1 cup shredded sharp or extra-sharp cheddar cheese, plus extra for garnish
    • ¼ cup finely grated Parmesan

    Instructions

    1. Heat the oil and butter in a large pot over medium-low heat until the butter is melted. Add the onion and cook until very brown and tender, 8 to 10 minutes, allowing enough time for the onion to caramelize slowly.
    2. Increase the heat to medium, add the carrots, and cook for 3 minutes, stirring occasionally. Stir in the garlic, 1 teaspoon of the salt, a few grindings of pepper, and thyme.
    3. Sprinkle the flour over the vegetables and stir to combine. Cook until the flour fully dissolves, about 2 minutes. Slowly stir in the broth. Add the milk, broccoli, and cauliflower and bring to a simmer. Partially cover the pot with a lid and allow it to simmer until the vegetables are tender, about 15 minutes, stirring occasionally.
    4. Stir in the mustard. Puree the soup in the pot with an immersion blender until thick and creamy but still with some texture. (You can also puree the soup in batches in a stand blender, being careful not to fill the blender container more than halfway to avoid splattering. Then, return the soup to the pot.)
    5. Add the cheddar and Parmesan cheese and stir until thoroughly melted and blended into the soup, 2 to 3 minutes. Taste the soup and add more salt and pepper if you like.
    6. Ladle the soup into bowls and garnish with extra cheddar if desired.
  2. Healthy Recipe, Mango Lassi

    Diwali, the Hindu festival of lights, is a five-day annual celebration in late October and early November, with festivities that include prayer, fairs, fireworks, gift-giving, and feasting. Whatever your heritage, it’s a great time to share a feast of Indian-inspired dishes with friends, whether prepared or picked up from a restaurant or market. And whatever the menu, a round of fresh-made lassis, the ubiquitous yogurt-based drink served at every Indian restaurant, would be a welcome treat. Serves 2.

    Ingredients

    1. 1 cup chopped very ripe fresh mango (or  frozen mango or canned mango pulp) very cold
    2. 1 cup plain whole-milk yogurt, very cold
    3. ½ cup milk (any kind), very cold, or more, as needed
    4. A few dashes of ground cardamom, optional
    5. 2 to 4 teaspoons honey or sugar, or to taste
    6. Other optional flavorings: saffron, cinnamon, rose water, vanilla
    7. Crushed pistachios or almonds for garnish, optional

    Instructions

    1. Place the mango, yogurt, milk, and a dash of cardamom (if using) in a blender and puree until smooth. Add honey or sugar to taste and blend in. 
    2. If it’s too thick, thin with a little more milk. You can also add a dash of other flavorings if you wish. (The lassi may be made up to 24 hours ahead of time and refrigerated.) 
    3. Pour into 2 glasses and sprinkle each with a pinch of cardamon and/or saffron threads or nuts if desired.

    If you’re ready to create a personalized plan that’s meaningful enough to stick to… especially when the going gets tough, we’re here to help.

    In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

  3. If You Enjoy Sports, You Need to Be in Shape

    A record 11,978 athletes from around the world just wrapped up the Huntsman World Senior Games in Utah. The event has been held since 1987 for athletes 50 and over in everything from track and field to bowling, basketball to disc golf, and softball to triathlon.

    Those 12,000 people represent the growing enthusiasm behind “older” people enjoying sports.

    They’re not letting age keep them from doing what they love.

    Many of them know that training at a gym is the best way to build the strength, stamina, and agility they need to excel.

    How about you? Did you used to enjoy playing a sport or two? Are you hoping to take one up soon?

    Regular exercise at a gym or studio can keep you ready for anything – even if you don’t care about playing sports.

    “Be fit – or suffer the consequences,” says the US Tennis Association to anyone who wants to keep playing past middle age.

    And it’s not just tennis! Many sports, like golf, pickleball, and even running, require endurance, flexibility, and power in the legs, butt, and arms. And a solid core will get you farther along in everything.

    ‘My Secret to Getting Older’

    As the Baby Boom generation maintains activities, we see increases in all activities.

    • The number of golfers over 65 rose to 4.2 million in 2018, up 17 percent from the previous year, according to the National Golf Foundation. 
    • Baby boomers make up about 20 percent of US skiers. 
    • More than 15,000 athletes over 50 competed in track and field, softball, pickleball, swimming, and other events at the National Senior Games in 2019, another omnibus mega-event.

    Eva Sorensen, 101, of Alexandria, Virginia, was this year’s oldest competitor at the Utah games. She’s a top bowler and shuffleboard player who has been participating in the event for 15 years.

    “That’s my secret to getting older,” she told a TV station. “I’m not going to quit. I’m going to make 110 at least.”

    The Huntsman Games also boost participants’ health with screenings for cancer, glaucoma, diabetes, high blood pressure, and more.

    Even Runners Need Muscle

    Resistance training has gained traction among even elite runners partly because humans lose muscle mass starting in midlife.

    “My runners that are around 60 might only run three to four days a week and spend the rest of their training time in the gym,” Masters running coach and former Olympian John Henwood told Outside magazine.

    Nordic walking involves walking with ski poles in your hands, which makes it a good upper-body workout. It’s also low-impact and easy on the joints.

    And pickleball is taking over the world. It’s like a cross between tennis and ping pong, particularly popular among people over 50.

    Sports are fun, social, and good exercise. Working out right can help you enjoy them even more!

    See us now so you can keep enjoying what you enjoy – sports, gardening, dancing, or just living! 

    We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

    Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Learn more here: 21-Day Longevity and Strength Program.

  4. Healthy Recipe, Red Lentil Soup

    Split red lentils differ from the larger green and brown ones in that they cook much faster, have a somewhat sweeter and nuttier taste, and, because they break down more easily, are often used as thickeners, particularly in Indian dals and curries. But like all lentils, they’re loaded with nutritional attributes: filling, gluten-free, and high in protein, fiber, and essential nutrients such as iron and folate. This easy, economical vegetarian soup (vegan if you skip the Parmesan), makes a delicious case for stocking them in your pantry. It’s lightly adapted from one in “Pass the Plate” by Carolina Gelen and consists mostly of staples already in your kitchen. Serves 4-6.

    Ingredients

    • 1 quart water
    • 1 ½ cups red lentils
    • ¼ cup extra-virgin olive oil
    • 1 medium yellow onion, finely chopped
    • 4 celery stalks, finely chopped
    • 2 medium carrots, finely chopped
    • Kosher salt 
    • 8 garlic cloves, chopped
    • 2 teaspoons dried oregano
    • 2 teaspoons sweet paprika
    • 1 teaspoon ground cumin
    • ½ teaspoon cayenne pepper, or to taste
    • 1 (28-ounce) can whole peeled tomatoes
    • Freshly ground pepper
    • ½ fresh lemon or splash of vinegar (optional)
    • ½ cup finely chopped parsley

    For serving: toasted sturdy bread, extra-virgin olive oil, chopped parsley, and grated Parmesan cheese

    Instructions

    1. Bring the water to a boil in a medium pot. Place the lentils in a heatproof medium bowl, cover with the boiling water, and set aside.
    2. Heat the oil in a large soup pot over medium-high heat. Add the onion, celery, carrots, and a teaspoon of salt and cook, stirring occasionally, until the vegetables have softened and caramelized, 10 to 12 minutes. Add the garlic, oregano, paprika, cumin, and cayenne and cook, stirring frequently, until fragrant, 2 to 3 minutes.
    3. Drain and rinse the lentils until running water, then add them to the pot, along with the tomatoes, another teaspoon of salt, and several grinds of pepper. Stir to combine.
    4. Use the back of a spoon to crush the tomatoes against the side of the pot. Using one of the empty cans, measure and add 2 cans of water (or about 7 cups total). Bring to a boil and reduce the heat to medium-low.
    5. Simmer uncovered, stirring occasionally, until the lentils are soft, tender, and broken down and the soup is quite thick, 1 to 1 ½ hours. Add more water if needed to achieve the desired consistency. 
    6. Taste and season with more salt, pepper, cayenne, and a squeeze of lemon juice or a splash of vinegar if desired to brighten the flavor.
    7. Remove from the heat and stir in the parsley. 
    8. Divide the soup among bowls and serve with toasted bread, a drizzle of olive oil, a sprinkle of parsley, and a grating of Parmesan. 

    If you’re ready to create a personalized plan that’s meaningful enough to stick to… especially when the going gets tough, we’re here to help.

    In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

    Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.

  5. Shop Smart for a Healthy Immune System 

    After the pandemic, we all know how important it is to maintain a strong immune system, particularly among people over 65. Now, as we’re heading into cold and flu season, you want to devote your new awareness to taking positive steps for your health every day.

    Regular exercise is among the best things you can do for your immune system. Staying strong strengthens your body against inflammation, diseases, and infections, weakening our aging immune systems.
    Also, eat plenty of fresh fruits and vegetables, get plenty of water, and avoid processed foods. Be sure your diet includes citrus, spinach, and broccoli, plus chicken, salmon, tuna, and green vegetables; nuts, seeds, and spinach; tea, garlic, miso, and ginger.

    Other tips

    • Stay at a healthy weight. Abdominal fat triggers inflammation and increases the risk of heart disease and diabetes.
    • Get enough sleep.
    • Wash your hands frequently—another good lesson we all learned in the last year—and be sure to cook meat thoroughly.
    • Don’t spend too much time in the sun.
    • Discuss your diet with your doctor and ask him or her about vitamin supplements. Many mature adults don’t eat often enough during the day or consume the necessary variety of foods, causing a form of malnutrition that can weaken the immune system.
    • Limit drinking alcohol; don’t smoke at all.
    • Manage chronic stress as much as possible related to family, friends, work problems, etc.

    Our health is our responsibility, so take care of yourself. We’re here to help!

    We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

    Interested in changing your life for the better? 

    Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

    Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program. If you have any questions, call us at (361-857-5087), and we’ll chat to find out how we can help YOU!

  6. Healthy Recipe, Cauliflower Parmesan

    The classic chicken and eggplant Parmesan you see on Italian menus typically involves heavy breading, copious amounts of oil for frying, and blankets of oozy cheese. This version, from Virginia Willis’s “Bon Appetit, Y’all,” dramatically cuts the fat and boosts the nutritional value, without sacrificing any of the satisfaction. “Steaks” cut from whole heads of cauliflower and broccoli are first partially roasted in the oven with a light brushing of olive oil. Then they’re flipped and topped with marinara, a modest layer of cheese, and a sprinkling of panko breadcrumbs before finishing in the oven. And as a bonus, it’s a cinch to prepare with hardly any clean-up — a true revelation that just may become part of your weekly dinner rotation. Serves 4. — Susan Puckett

    Ingredients

    • ½ head cauliflower, outer leaves removed
    • ½ head broccoli
    • 2 tablespoons extra-virgin olive oil (or more, as needed)
    • Freshly ground black pepper
    • 1/3 cup panko breadcrumbs
    • ¼ cup freshly grated Parmesan cheese
    • ¾ cup marinara sauce
    • 6 to 8 ounces fresh mozzarella, sliced 

    Instructions
    Preheat the oven to 450 degrees. Line a baking sheet with parchment or aluminum foil. 

    1. Slice the cauliflower and broccoli vertically into ½-inch-thick steaks, allowing the core to hold the center slices intact while the sides crumble intro florets.
    2. Place the cauliflower and broccoli “steaks” on the lined baking sheet. Gather the loose florets into portions about the size of your hand or the “steaks” and add them to the baking sheet. 
    3. Brush the pieces lightly with about a tablespoon of the oil and season with generously with pepper. 
    4. Transfer the baking sheet to the oven and bake for 15 minutes. Meanwhile, combine the panko, Parmesan, and remaining olive oil. Season with pepper and set aside.
    5. Remove the vegetables from the oven and flip the steaks and florets. Top each with about 2 tablespoons of marinara sauce, then top with the mozzarella slices and a sprinkle of the panko-Parmesan mixture.
    6. Return to the oven and bake until the vegetables are tender, the cheese is melted, and the breadcrumbs are browned, about 30 minutes

    We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

    Interested in changing your life for the better? 

    Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

    Sign up here:https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program. If you have any questions, call us at (361-857-5087), and we’ll chat to find out how we can help YOU!

  7. Exercise Pays Off at Any Age

    Look at the people in this photo collage. What do they have in common?

    They all exercise at a gym regularly – and they’re all well over 50 years old.

    They are living proof that the spectacular benefits of fitness have no age limit.

    “Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic and author of a study that says not exercising is worse for your health than smoking and diabetes.

    The study found that sedentary people are almost four times as likely to die early as those who exercise regularly. It examined 122,000 people who were tested on treadmills over 13 years.

    “There is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

    You don’t have to tell Winston, Betty, or any of the other folks pictured. But sadly, most people of all ages don’t get enough exercise. Some good news: People over 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

    This study and the trend show that exercise is right for everyone, regardless of age. See us, and let us show you how comfortable, safe, and fun it is to stay healthy and live longer.

    We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

    Interested in changing your life for the better? Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of! Learn more here: 21-Day Longevity and Strength Program.

  8. Holidays!? It’s Not Too Early to Make Fitness Plans

    If it’s not too soon for scenes like this one in stores, then it’s not too soon to plan your fitness over the holiday season.

    Imagine waking up on January 1st feeling fit, energized, and proud of yourself. There is no need for a resolution, no guilt from too many holiday treats, and no sluggish start to the new year.

    It’s possible — if you start today. The holiday season is coming, and your health doesn’t need to take a backseat.

    So, let’s talk about what it means for healthy habits around exercise, eating right, getting enough sleep, and managing stress.

    1. If you’re not exercising regularly, this is a great time to start. The seasons are changing, and as the days get shorter and cooler, it can be easier to incorporate new routines into each day or week. 
    2. Maintaining a commitment to exercise will help you manage the social demands of the coming months and resist the temptations to overindulge that you know are coming.
    3. Sit down with a calendar to plan the next three months. Include days and times you’ll exercise. Add travel, parties, and other social commitments – will there be challenges or temptations? We have plenty of strategies – from eating a light dinner before you go to a party with heavy appetizers to being the designated driver on nights when you might otherwise drink too much. Simple planning can help you manage the whole season.
    4. Remember that “No, thank you” is a complete sentence when receiving invitations and planning commitments. It’s entirely OK to decline an invitation; you don’t owe anyone an explanation. It’s so easy during this time of year to get overwhelmed with obligations, to fall out of good habits, and to create resentments. Remember to say no sometimes.
    5. Start your 2025 resolution now. You probably know what it will be, so why not spend the next few months prepping? Imagine how ahead-of-the-game you’ll feel on January 1 when you have already gone to the gym for a few weeks, when you wake up without a hangover or feeling stuffed and lethargic, when you wake up ready to tackle the day and the year! 

    Believe it or not, the holidays could be the PERFECT time to start working out.

    “It’s so easy to say you’re too busy during the holidays, so you’ll wait until the new year,” says Rick Mayo, founder and CEO of Alloy Personal Training.

    “Flip the script and do it now,” Rick says. “Use this as an opportunity more than an obstacle to say, ‘I’m going to work out during the holidays, and this will pay massive dividends in the future,’ because there are going to be busy seasons of life.”

    Plus, exercise helps you manage stress. And you’ll be ahead of the New Year’s Resolution rush!

    No. 1 on your list: Move that body every day. 

    Remember, it could be the key to your holiday season – and beyond.

    If you’re ready to create a personalized plan that’s meaningful enough to stick to… especially when the going gets tough, we’re here to help.

    In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

  9. Healthy Recipe, Hot Haitian Shrimp

    Ti-Malice is a character in Haitian folklore who tries to make a sauce hot enough to scare off a greedy, uninvited visitor. But the plan backfires when the visitor deems the sauce delicious and tells everyone. This is how “Sos Ti Malice,” a Haitian condiment, was named. Lesley Enston prefers it as a sauce for seafood and shows how  in “Belly Full: Exploring Caribbean Cuisine Through 11 Fundamental Ingredients.”

    This slight adaptation allows more leeway for reducing the heat level of the fiery Scotch bonnet pepper the traditional recipe calls for. If you can’t find them, habaneros are a close substitute; a few shots of hot sauce would also work.  This dish’s complex flavors are reminiscent of a lighter, brighter Creole gumbo, with only a few tablespoons of added fat. Serves 4-6. – Susan Puckett

    Sauce:

    • 1 tablespoon extra-virgin olive oil
    • ½ cup diced yellow onion
    • 2 tablespoons diced shallots
    • 1 tablespoon minced garlic
    • ½ cup diced green bell pepper
    • ¼ cup diced red bell pepper
    • ½ to 2 Scotch bonnet or habanero peppers, minced (seeds & ribs removed for less heat)
    • 2 tablespoons tomato paste
    • 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
    • 2 tablespoons apple cider vinegar
    • 2 tablespoons fresh lime juice
    • 1 cup water
    • ½ teaspoon kosher salt 
    • Freshly ground black pepper

    Shrimp:

    • 1 pound peeled medium to large shrimp
    • 2 tablespoons fresh lime juice
    • ½ teaspoon kosher salt 
    • Freshly ground black pepper
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon butter
    • White rice for serving
    1. Make the sauce: Heat the olive oil in a medium saucepan over medium heat. Add the onion, shallots, garlic, and sauté until they soften for 3 or 4 minutes.
    2. Add the green and red bell peppers, Scotch bonnet, tomato paste, and thyme, and cook for 3 minutes until the tomato paste is dark and fragrant. 
    3. Add the vinegar, lime juice, water, salt, and several grindings of black pepper. Reduce the heat to low and let simmer for 15 minutes, until the mixture has thickened and the flavors have melded. Remove from the heat.
    4. Prepare the shrimp: While the sauce simmers, place the shrimp in a bowl, sprinkle with lime juice, and season them lightly with salt and black pepper. Set aside.
    5. Heat the olive oil and butter in a large skillet over medium heat until the butter has melted. Add the seasoned shrimp and cook until mostly pink, about 2 minutes per side.  Add 3/4 to 1 cup of the sauce, stir to coat, and cook until the shrimp is cooked, about 5 minutes. Serve immediately over rice.

    If you’re ready to create a personalized plan that’s meaningful enough to stick to… especially when the going gets tough, we’re here to help.

    In our 21-Day Longevity and Strength Program, we’ll work together to ensure you’re not just “going through the motions” to hit your goals but living a life that aligns with your values.

  10. Exercise Keeps Your Brain Strong, Too

    Did you know physical exercise protects not only your body – but your brain, too? 

    It’s true! Here’s how: 

    • Exercise increases blood flow to the brain, supplying it with oxygen and nutrients needed for proper function—such as memory, focus, and processing.
    • It stimulates the release of dopamine and serotonin, which are needed to regulate mood and lower stress – reducing the risk of depression and anxiety.
    • It helps grow and support new brain cells and neural connections. Research is showing that it can prevent cognitive decline and even lower the chances of developing Alzheimer’s disease.

    Most people are more familiar with the physical benefits of regular physical activity. It helps maintain a healthy weight, manage blood pressure, prevent diabetes, and keep us strong to function throughout our lifetimes, among many other things.

    The brain-body connection is real, multifaceted, and powerful.

    What else is good for brain health?

    • Eating right, avoiding over-processed junk food
    • Managing stress through meditation, breathing exercises, etc.
    • Interacting with family, friends, and others
    • Regularly stimulate your brain in new ways, especially when combined with movement.

    Work out with us for body and brain strength—plus fun and friendship to keep your mood and social skills up, too.

    It all adds up, and the role of fitness can’t be underestimated in maintaining mental health.

    If you’re not already in gear, come see us today, and let’s get you going!

    We help men and women over 50 feel better, look better, and age actively- because our life isn’t over as we age; in many ways, it’s just beginning!

    Interested in changing your life for the better? 

    Join our 21-Day Strength and Balance program to rediscover everything you’re still capable of!

    Sign up here: https://go.ypbtrainingstudio.com/21-day-longevity-and-strength-program.


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com