Exercise of the Month – Ball Squats

Toning your legs doesn’t require hours at the gym, endless lunges, or pricey gadgets. This one essential exercise hits your glutes, quads, and hamstrings. All you need is a wall, an inflatable exercise ball, and your own body weight.Stand facing away from the wall and place the ball between it and your buttocks. Leaning back against the ball to hold it in place, position your feet slightly in front of you, about shoulder-width apart. Bend your knees to lower yourself into a squat position. (The ball should roll up your back as you do this.) Hold for one count, and then return to the starting position. Aim for two sets of 15 to 20 repetitions, two to three times a week. If you get good and want to challenge yourself, hold dumbbells (5 to 8 pounds) as you squat and hold the squat position for longer. You can also add a bicep curl to work your arms.

Tips

• Keep the abs contracted.
• Squeeze your glutes as you lower and lift.
• Make sure that your knees stay behind your toes as you squat.

Recipe of the Month – Low-fat Pumpkin Pancakes

Ingredients

I c. whole wheat flour

¼ c. brown sugar

1 ½ tsp. baking powder

¼ tsp. salt and ¼ tsp. nutmeg

½ tsp. cinnamon and ½ tsp. grnd ginger

1 large egg, lightly beaten

1 tbsp. canola oil

1 c. nonfat milk

1/3 c. pure pumpkin

Throw in some chopped apple, raisins, dried cranberries or walnuts for an extra boost! Whisk flour, sugar, baking powder, salt, ginger and nutmeg together in a medium bowl. Combine oil, milk, and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes. For each pancake, scoop ¼ cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 ½ minutes on second side.  YUMMY!!!!

Don’t Forget about Butts & Guts:

Saturday, November 7th and 28th @ 9:30 a.m.

See you there!!!

The world consumption of plastic shopping bags is staggering. According to the website reusablebags.com, world consumption is up to one trillion of these bags each year. Start reducing your consumption of these plastic shopping bags today. At the grocery store checkout, choose paper over plastic bags and reuse the paper bags on your next shopping trip. When you make small purchases, kindly refuse the plastic bag and place the item and receipt in your personal bag.

Recycling is the cornerstone of going green and it has never been easier. An inspiring number of communities have implemented recycling programs. Did you know Las Ventanas offers an on-site recycling program for each apartment home? Contact the office for more details. To begin participating in your community’s recycling program you don’t have to spend any extra money. You just have to get a little organized. You are a piece of the puzzle.

Do you have a closet or storage unit full of old clothes and furniture? A simple way to Go Green that doesn’t cost money is to give away, instead of throw away, old clothes, linens, furniture and electronics. Give other people the opportunity to reuse the items you do not need anymore. You can drop off your items at a local bin, usually located in grocery superstore parking lots or at a local Goodwill or Salvation Army center. You can also call the charity of your choice and they may offer the option to come in a truck and pick up your used items right in Las Ventanas.

Reusing is as equally important as reducing consumption and recycling. People throw away enough textiles each year to fill three football stadiums. There are varying degrees of going green. Reducing your consumption of plastic bags, donating used goods for reuse and participating in your community’s recycling program are a great start. You don’t have to spend more money to Go Green; start today.

Supply, ceiling fans with reversible rotation enable year round energy savings.

Research distributed by the two organizations reflects that you may save up to 40% on cooling costs and as much as 10% on heating costs. Stopping air leaks below the door will prevent hot and cold air from escaping and decrease energy use from heating and cooling. The figure below illustrates how the process works.

Did you know Las Ventanas allows you to purchase new fans and switch out the ones already provided in your residence? A qualified technician hired by you is welcomed to install.

Description:

Easy Recipe
Family Favorite
Ingredients:
2 cups granulated sugar
5 large beaten eggs
2 cups milk
2 teaspoons pure vanilla extract
3 cups cubed Italian bread, allow to stale overnight in a bowl

1 cup packed light brown sugar
1/4 cup (1/2 stick) butter, softened
1 cup chopped pecans

For the sauce:
1 cup granulated sugar
1/2 cup (1 stick) butter, melted
1 egg, beaten
2 teaspoons pure vanilla extract
1/4 cup brandy

Directions:

Preheat the oven to 350 degrees F. Grease a 13 by 9 by 2-inch pan.

Mix together granulated sugar, eggs, and milk in a bowl; add vanilla. Pour over cubed bread and let sit for 10 minutes.

In another bowl, mix and crumble together brown sugar, butter, and pecans.

Pour bread mixture into prepared pan. Sprinkle brown sugar mixture over the top and bake for 35 to 45 minutes, or until set. Remove from oven.

For the sauce:
Mix together the granulated sugar, butter, egg, and vanilla in a saucepan over medium heat. Stir together until the sugar is melted. Add the brandy, stirring well. Pour over bread pudding. Serve warm or cold.
Prep Time: 15 minutes   Cook Time: 50 minutes
Category: Desserts    Servings: 10

Description:

This was much easier version of shortcake than the sweetened biscuits that need to be rolled and cut.
Ingredients:
1 1/2 pounds strawberries, stemmed and quartered
5 tablespoons sugar
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon baking soda

2 tablespoons sugar
3/4 teaspoon salt
1 1/2 cups heavy cream
Whipped Cream, recipe follows

Directions:

Mix strawberries with 3 tablespoons sugar and refrigerate while juices develop, at least 30 minutes.

Preheat the oven to 400 degrees F.

Sift together the flour, baking powder, baking soda, remaining 2 tablespoons sugar, and salt in a medium bowl. Add heavy cream and mix until just combined. Place mixture in an ungreased 8-inch square pan and bake until golden, 18 to 20 minutes.

Remove shortcake from pan and place on a rack to cool slightly. Cut into 6 pieces and split each piece in half horizontally.

Spoon some of the strawberries with their juice onto each shortcake bottom. Top with a generous dollop of whipped cream and then the shortcake top. Spoon more strawberries over the top and serve.
Whipped Cream:
1 1/2 cups heavy cream, chilled
3 tablespoons sugar
1 1/2 teaspoons vanilla extract
1 teaspoon freshly grated lemon zest
Using a mixer, beat the heavy cream, sugar, vanilla, and lemon zest until soft peaks form, about 1 1/2 to 2 minutes

Prep Time: 10 minutes    Cook Time: 20 minutes
Category: Desserts   Servings: 6

Description:

Great Strawberry Cake… Was personally requested from office staff.
Thank You Arlee

Ingredients:

2, 10oz packages sweetend frozen strawberries (thawed)
1 package of instant vanilla pudding mix
1 cup milk

2 cups frozen Cool Whip
Directions:
Instructions:
Preheat oven to 350. Grease and flour a 13×9 inch pan. For the cake, prepare, bake and set it out to cool. Follow the basic cake instructions on the box for directions. Once cake is cooled poke holes 1 inch apart in top of the cake. You may do this by using the end of a wooden spoon or something near that size. Then puree the thawed strawberries with juice in a blender. Pour and spread evenly over the cake allowing the mixture to soak in the holes.
Topping: In a bowl add the instant vanilla pudding mix and 1 cup milk. Fold the 2 cups of Cool Whip into the pudding. Spread over cake. Refrigerate for at least 3 to 4 hours then serve. Keep in refrigator to store.

Prep Time: 10 minutes   Cook Time: 35 minutes
Category: Cakes   Servings: 12

Ingredients:

Salad:
4 medium tomatoes, cut into wedges
1/2 cup thinly sliced sweet onion
2 teaspoons extra-virgin olive oil
1 tablespoon distilled white vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
Steak:
1 pound boneless rib-eye steak, about 1 inch thick, trimmed of fat and cut into 4 portions

1/2 teaspoon extra-virgin olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
Directions:
Preheat grill to high.

To prepare salad: Combine tomatoes, onion, oil and vinegar in a medium bowl. Season with salt and pepper.

To prepare steak: Rub steak with oil. Season on both sides with salt and pepper. Grill the steak 3 to 4 minutes per side for medium-rare. Allow the steak to rest 5 minutes; serve with the salad on the side and a dollop of chimichurri sauce on top.

Meat-Buying Tips: Make sure that packaged meat isn’t past its sell-by date and that there’s not much moisture in the packaging.Touch it if possible – it should be firm and not soft. Look for bright red (not gray) meat. Vacuum-packed meat will be darker looking and should turn red as soon as it’s exposed to air.
Prep Time: 10 minutes    Cook Time: 15 minutes
Category: Main Meals   Servings: 4

Ingredients:

Peanut oil, for frying
2 pounds boneless, skinless chicken breasts
3 eggs
1 cup all-purpose flour
2 cups panko bread crumbs
1 teaspoon garlic powder
1 teaspoon lemon-pepper
1/2 teaspoon cayenne

1/2 teaspoon salt
1/2 teaspoon pepper
Honey Mustard, recipe follows
Honey Mustard:
1/2 cup Dijon mustard
1/2 cup honey
2 tablespoons mayonnaise
1 tablespoons lemon juice
Salt and pepper
Mix all the ingredients in a small bowl and season with salt and pepper. The sauce can be held in the refrigerator for 1 week.

Directions

Preheat oil to 350 degrees F.

Cut the chicken breasts into long strips and set aside.

Beat the 3 eggs in a separate bowl and measure the flour into another separate dish.

Measure the panko into a pie plate or shallow bowl and season with garlic powder, lemon-pepper, cayenne, salt and pepper.

Dip the chicken strips into the flour, the beaten egg and then dredge them into the seasoned panko.

Fry in the hot peanut oil for 6 to 8 minutes, until golden brown, and remove to a paper towel lined sheet tray. Serve with honey mustard sauce.

Prep Time: 10 minutes   Cook Time: 10 minutes
Category: Main Meals   Servings: 5

Description:

This is a yummy drink I fell in love with while dining at a local Brazilian restaurant. If you like your drinks a little sweeter you can increase the sugar. Enjoy!

Ingredients:

2 oz. Cachaça
1/4 lime (sliced)
2 tbsp superfine sugar

Directions:

Place the sliced lime and sugar in a rocks glass and muddle well.
Add cachaça and ice and stir. Garnish with a slice of lime.
Tip: 1 packet of Splenda or Equal can be used in place of superfine sugar.
Note: Bahama Breeze uses Leblon brand of cachaça in this recipe and guarapo (fresh squeezed sugar cane juice) instead of sugar.

Prep Time: None    Cook Time: 5 minutes
Category: Appetizers    Servings: 1