YAYYYY~ Friday is here!!
I love to have Nichole from Pure Clean Fitness come to hang out with us!
This week Nichole is sharing Healthy Benefits of Gardening. A Healthy Recipe from me + Fitness Tips from Nichole= a healthy, happy, balanced life!
Nichole’s Healthy Benefits of Gardening…
Ruthie comes to us each week with yummy recipes, many of which include foods that are pretty easy to come by during this time of year, especially if you have a garden. Today’s recipe is no different, tomatoes. Tomatoes are easily grown and easily loved, along with many other garden veggies. Today I am taking a different spin on Fit Friday, I am talking about why a garden is good for your health and fitness.
I have many clients that talk to me about their gardens and sometimes use it as an excuse as to why they miss a workout or two, so I wanted to look more into the benefits of gardening. Don’t get me wrong, your garden cannot be your soul health and fitness plan, but it definitely does have its positives.
I have heard the excuse that “I was just too tired after a stressful day to go to the gym” more times than I can count. My most often rebuttal is to workout in the morning, but I do understand that this isn’t always an option. For many people the act of working out is going to help release that stress, but not for all. Another option, gardening. It has been shown that 30 minutes in the garden can significantly decrease cortisol levels. And that is a much better option than sitting in front of the TV with a bag of chips and zoning out.
Along the same lines of stress I have also worked with clients that suffer from depression. When the depression is getting the best of them I can tell, their workouts are not the same and not in a good way. One professor out of Colorado University in Boulder has studied bacteria in the soil. This bacteria affects serotonin levels in the brain. He suggests that simply by getting out and digging in the garden this bacteria can help individuals suffering from depression.
Gardening is also a great low-impact exercise. It is a great way to get in some good stretching and easy strengthening moves. But you have to pay attention to your positioning. If you hunch over your garden for hours your back and shoulders are not going to feel good. Engage your hips, sit in a proper squat, and always protect your low back.
And the product of all this work is also great for you….fresh fruit and vegetables. So for those of you that already have a garden, enjoy it and think of all the greatness you are getting from it. For those of you that don’t, start thinking about next season.
Ruthie’s Healthy Recipe…
Balsamic Artichoke and Tomato Steaks a one-pan dinner that is hearty and delicious! It’s packed with lean protein and vegetables with a fabulous balsamic pan sauce that the whole family will love!
Balsamic Tomato and Artichoke Steaks are one of those creations that comes out of whatever-happens-to-be-left-in-the-fridge!
Really. I like a challenge every now and then, don’t you? It makes cooking fun and exciting AND truth be told, sometimes I just don’t feel like going to the store. So, when I found a couple of tomatoes and half a can of artichoke hearts in the fridge I decided it was “on”. I’m pretty impressed with the outcome. Sometimes, these adventures of mine are fails but I rocked this one for sure!!
I love this healthy recipe on steak. The pan sauce is full of flavor and lovely addition to go along side the steaks. Serve them with a salad and of course a crusty loaf of bread and WHA-la!! Dinner is served with just one pot and 25 minutes tops 🙂
I’m pretty sure you’ll agree that Balsamic Tomato and Artichoke Steaks are sooooooo tender and tasty and simple to make that they’ll be a regular on the dinner menu.
Have an awesome Friday!!
Much Love and Peace~
Nichole and Ruthie
- 1.5 pounds top sirloin steaks
- 2 tablespoons olive oil
- 1 tablespoon garlic, minced
- ¼ cup water
- ⅓ cup balsamic vinegar
- 2 tomatoes, medium dice, and divided in half
- 1 cup artichoke hearts, quartered
- 1 tablespoon sugar
- sea salt and pepper to taste
- Heat a large skillet over medium high heat, once hot add oil, allow to heat and coat the pan.
- Add steaks to pan, cook for 2 minutes- allowing to sear and brown.
- Turn steaks over and repeat on other the side.
- Add garlic and cook for 1 minute, stirring around the steaks.
- Add water, using a wooden spoon scrape up bits and pieces from the bottom of the pan.
- Add balsamic, sugar, and half the tomatoes.
- Reduce heat to low and simmer for 7-8 minutes or until desired doneness is achieved.
- Add sea salt and pepper to taste.
- Add remaining tomatoes and artichoke hearts, cook additional 2 minutes to warm through.
- Serve and Enjoy!