>What? Orienteering If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities! When? Saturday, May 3 Arrive as early as 11:30 am for a lesson. Begin the course anytime between noon and 1 pm. Where? Glacial Blue (near West Bend) Hwy 41 south to West Bend, exit Hwy 33 east. Go north on Hwy. 45 about 2 miles, then exit on Hwy D. Go about 1 mile west(left) on Hwy D to Wildwood Rd. Go a short distance south on Wildwood Rd.(left) to Beaver Dam Road. Go 1 mile east(left) on Beaver Dam Road to the park, which is on the north side of Beaver Dam Road and just west and alongside of Hwy 45. Watch for signs which look just like the markers. Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public. What to bring? Dress in layers according to forecast; compass, water bottle & snacks.BE PREPARED FOR THORNY BUSHES/PRICKLY ASH…this means no shorts even if it is 80 degrees! Cost? $10 registration fee payable to Badger Orienteering at the event. Lessons available: Ryan will give you direction to help you get started with your map and compass beginning at about 11:30 am RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630

>Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system.

Find out more at: http://www.farmfresheastwi.org/
Local Farmer’s Markets:

DePere Festival Foods Farmers Market
1001 Main Avenue
Tuesdays, 7 am-Noon; Begins July 13

De Pere Farmers Market
144 N. Wisconsin St. (Seroogy’s Parking Lot)
Thursdays, 7 am-Noon; Begins July 8

Green Bay East Festival Foods
3534 Steffen Ct.
Wednesdays, 7am-Noon; Begins July 14

Green Bay West Festival Foods
2250 West Mason Street
Mondays, 7am-Noon; Begins July 12

City of Green Bay Farmers Market
Downtown parking lot bordered by Monroe/Cherry/Pine/Quincy
Saturdays, 7am-Noon; Begins June 5

Farmers Market on Broadway
Downtown Green Bay on Broadway
Wednesdays, 3pm-8pm; Begins June 2

CSAs
Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included.

I was able to locate one CSA farm in our area:
http://www.kellnerbackacregarden.com/

>Let’s list the growing list of benefits of Omega 3’s as noted in “You On a Diet” by doctors Michael F. Roizen and Mehmet C. Oz (Go buy this book today, it’s both illuminating and entertaining!). Omega 3’s:

• Act as an anti-inflammatory
• Improve arterial function & clear cholesterol
• Improve blood cholesterol composition (raise HDL’s & lower LDL’s)
• Improve brain function
• Improve desire (you know what I mean and no, I’m not making it up!)
• Antidepressant function (studied in pregnant women but likely applicable to everyone)

In addition to the above (and mentioned in our August 2008 xo fitnews), a study published in the April 2006 edition of Surgical Neurology strongly indicated that supplementing Omega 3’s can actually reduce neck and back pain. Many of the study participants actually discontinued using NSAIDS (anti-inflammatory drugs) to manage their neck and back pain. Roizen and Oz advise either eating (3) four ounce servings per week of fish (usually deep sea fish like salmon or tuna), eating an ounce of walnuts a day, or taking a 2000mg fish oil tablet daily. Other popular sources of Omega threes are avocados, almonds and other nuts, pumpkin seeds, flax seeds and flax seed oil, as well as dark leafy greens like kale, spinach and broccoli. Olive oil and canola oil are good sources and I honestly can’t think why a person would have any other oil in their house. Recently, many products have also come onto the market featuring Omega 3’s. Look for whole grain breads and even tortillas with flax seed, not to mention margerines, eggs and pastas (like Barilla plus). The final word on Omega 3’s is not that you want to ADD them to your diet…you want to REPLACE poor sources (corn oil) with good sources (olive or canola oil).

> Nutrition Suggestion #1: Eat ONLY whole foods (whenever possible)! If your grandparents wouldn’t recognize it or it’s ingredients, don’t put it in your mouth! Nobody’s perfect, so follow the 80/20 rule: 80% of the time, eat whole foods. The rest of the time, eat things that are as whole as possible. Your assignment: Take a look at the foods in your home. If they have more than 6 ingredients it’s probably a food product, despite all the healthy labeling. If you don’t want to eat it THROW IT OUT! It’s way easier than trying to burn off the calories. The next time you are at the store… · Look at the labels: Is it FOOD? · Skip the cracker & cookie aisle: There’s zero FOOD there. · Skip the liquid calorie aisle of juices and soft drinks (not FOOD!) · FOOD never uses any of the following words: hydrogenated high fructose · FOOD usually has: an expiration date little or no colorful packaging few health claims Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis. Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.

>The Great Grocery Smackdown – Magazine – The Atlantic

>Ingredients• 1 1/2 cups frozen blanched shelled edamame (green soybeans)
• 2 1/2 cups peeled baking potato, cut into 2-inch pieces (about 2 pounds)
• 7 oz. fat-free, less-sodium vegetable or chicken broth
• 1/4 cup warm 2% reduced-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• pinch white pepper

Preparation
1. Place edamame in a large saucepan. Cover with water to 2 inches above edamame, and bring to a boil. Cook 8-10 minutes or until soft. Drain edamame, and set aside.

2. Place potatoes and broth in a large saucepan; add enough water to cover potatoes. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.


3. Place edamame in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour reserved cooking liquid through food chute; process until smooth.


4. Place edamame mixture, potato mixture, milk, oil, salt, and pepper in a large bowl, and mash with a potato masher to desired consistency.

Yield: 4 servings (serving size: 1 cup)


Good Luck!! Enjoy your potatoes!
xo-Karin

www.xofitness.com

>How do you pronounce it?

ĕd’ə-mä’mā

Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.

How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.


If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!


What’s it’s nutritional value?
Here’s what you’ll find in a half-cup serving of shelled edamame:


• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate

>This recipe is from “The Vegetarian Cookbook”:

1 whole wheat pizza crust (also on blog)
3 T Garlic Oil*
3/4 cup tomato sauce** (uh-oh asterisks…don’t worry it is not that hard)
4 scallions
2 zuchini
1 leek
4 oz asparagus tips
1 T chopped fresh oregano
2 T Pine Nuts
2 oz grated mozzarella
2 T freshly grated parmesan
black pepper to taste

1.  Preheat oven to 425. Brush the pizza crust with 1 T Garlic Oil then spread tomato sauce over.
2.  Slice scallions, zuchini, leek and asparagus.
3.  Heat 1 T Garlic Oil in a frying and and stir fry the vegetables for 3-5 minutes.
4.  Arrange vegetables over the tomato sauce.
5.  Sprinkle oregano and pine nuts over the pizza.
6. Mix together the mozzarella and parmesan and sprinkle over vegetables. Drizzle 1 T Garlic Oil over cheeses and season with black pepper.
7. Bake 15-20 minutes until crisp and golden.

*How to make garlic oil:
3-4 cloves garlic
1/2 c olive oil

1. Peel garlic and ut whole cloves into small jar or bottle.
2. Pour oil into over cloves, cover and refrigerate for up to one week.
Brushing oil over the pizza crust before adding toppings will form a protective seal that keeps the crust crisp and dry.

**Tomato Sauce
OK, if you’re in a hurry Ragu Pizza Quick Sauce will cover it.
However, if you have the time try this instead:
Ingredients
1 T olive oil
1 onion, finely choped
1 garlic clove
1 x 14 oz can chopped tomatoes
1 T tomato paste
1 T chopped fresh mixed herbs such as thyme, basil and/or oregano
pinch of sugar
salt & pepper

1. Heat oil in pan, add onion and garlic and gently saute for about 5 minutes or until softened
2. Add the tomatoes, tomato paste, herbs, sugar and seasoning.
3. Simmer, uncovered, stirring occasionally for 15-20 minutes or until the tomatoes have  reduced to a thick pulp. Leave to cool.