“Fitness Friday” Morning Groove
Artist: Soul II Soul
Song: Jazzie’s Groove
Your “Fitness Friday” Exercise Program!
For Today Monday and Wednesday of next week:
It’s all about being Heart Healthy. Let’s focus on your cardiovascular exercise program. So here it is – Walking, Running, Cycling – outside or stationary, Swimming and Dancing. Try to maintain your program for 40-60 minutes.
To achieve the best benefit from your cardiovascular exercise program, work within your target heart rate zone. You can find this number by taking 220 minus your age X’s 65% and that number is your target Heart Rate zone. Remember your goal is become fit and fabulous, so work with what you have and it’s all happening right here.
“Fitness Friday” Meal of The Day
Striped Bass with Sautéed Spinach and Parsnip-Celery Puree!
This elegant dish will be sure to impress all of your guests! Striped bass sits atop a bed of barley, sautéed spinach and an unbelievably scrumptious parsnip puree.
- Ingredients -
- 1 cup uncooked barley
- 4 cups plus 2 teaspoons water
- 1 medium parsnip, peeled and diced (about 1 1/4 cups)
- 1 can (10 3/4 ounces) Cream of Celery Soup
- 1 orange
- 1 teaspoon olive oil
- 2 packages (6 ounces each) fresh baby spinach
- 2 teaspoons unsalted butter
- 1 3/4 teaspoons kosher salt
- 6 fillets (4 ounces each) striped bass or sea bass
- 1/8 teaspoon ground white pepper
- 2 tablespoons canola oil
- Directions -
- Cook the barley in 3 cups water according to the package directions and keep warm.
- Heat the parsnip, soup and 1 cup water in a 2-quart saucepot over high heat to a boil. Reduce the heat to medium-low. Cook for 25 minutes or until the parsnip is tender, stirring occasionally. Pour the parsnip mixture into a blender. Cover and blend until the mixture is smooth. Return the mixture to the saucepan, cover and keep warm.
- Grate 2 tablespoons zest from the orange. Heat the olive oil and orange zest in a 12-inch skillet over medium-high heat for 30 seconds, stirring constantly.
- Add the spinach and remaining water to the skillet and cook for 2 minutes or until the spinach is wilted, stirring occasionally. Remove the spinach from the skillet and drain well in a colander, pressing to squeeze out all the liquid.
- Wipe the skillet clean. Heat the butter in the skillet over medium-low heat. Add the spinach and toss to coat. Season with 1 teaspoon salt. Remove the skillet from the heat, cover and keep warm.
- Season the fish with the remaining salt and the white pepper. Heat the canola oil in another 12-inch skillet over medium-high heat. Add the fish, skin-side down, and cook for 3 minutes or until the skin is browned. Turn the fish over and cook for 1 minute or until it flakes easily when tested with a fork.
- Spoon about 1/4 cup parsnip mixture onto each of 6 plates. Divide the barley and spinach among the plates. Top each with 1 fillet fish, skin-side up.
“Fitness Friday” Feature – Hard Work!
- Ms. Tissilli Rogers -
Tissilli Rogers was born to a family of athletes and educators. And by the age 14, had etched her name in the Georgia record books as the fastest-ever ninth grade female.
Tissilli earned a full athletic scholarship to the University of Alabama in Tuscaloosa and in 2006 earned a Bachelor of Science from Jacksonville University in Florida. That same year, she traveled to Clermont, Florida and began training full-time as a USA Track and Field Olympic hopeful alongside Olympic gold-medalist Dennis Mitchell. For two years, Tissilli trained for the 2008 Olympic trials while also working as a certified personal trainer.
In May 2012 she earned her IFBB Pro Card at her first national show. The hunger of an Olympic-caliber athlete, the knowledge of the dedication of a figure pro, and the focus of a lifelong athlete, Tissilli Rogers lives in her passion and is passionate about transforming lives. Contact Information: http://www.tisfit.com/
My “Fitness Friday” Special Guest”
- Ms. Angela Hargrove -
Chief of human resources for the National Park Service. We will be talking about what it means to work for the National Park Service. And the Physical Fitness and Health benefits that you and I can enjoy by visiting the National Parks. It’s Healthy
Parks Healthy People!
- To Our Female Military Veterans -
- WHUR Family, Let’s Get Social With -
The Washington, D.C. VA Medical Center