Meatless Wednesday Recipe

I will be posting a meatless recipe every Wednesday.  Enjoy better health by eating at least one meatless dinner a week. I promise you will enjoy this meal and not feel deprived.

Vegetable “Meat” Loaf


1 large red pepper,  1 tsp. Dijon mustard, 1 large green bell pepper,

2 pounds cremini mushrooms (coarsely chopped),  1 tbsp. olive oil

1 cup, 1/2 inch asparagus pieces, 1/2 cup chopped red onion

1 cup panko breadcrumbs, 1 cup chopped walnuts, toasted

2 tbsp. chopped fresh basil, 1 tbsp. ketchup, cooking spray

1/2 tsp. kosher salt, 1/2 tsp. freshly ground pepper, 2 large eggs (lightly beaten),

4 ounces fresh Parmigiano-Reggiano cheese/grated


2 tbsp. ketchup, 1 tbsp. vegetable broth, 1/2 tsp. Dijon mustard


  1. Preheat broiler to high.  Cut bell peppers in half lengthwise, discard seeds and membranes.  Place pepper halves, skin sides up, on a foil-lined baking sheet, flatten with hand.  Broil 12 minutes or until blackened.  Place in a paper bag, fold to close tightly.  Let stand for 10minutes.  Peel and finely chop. Place bell peppers  in a large bowl.
  2. Reduce oven to 350 degrees.
  3. Place 1/4 mushrooms in a food processor, pulse until finely chopped.  Transfer to a bowl.  Repeat procedure 3 times with remaining mushrooms.
  4. Heat a large nonstick skillet over medium-high heat.    Add oil to pan, swirl to coat.  Add mushrooms to pan, sauté 15 minutes or until liquid evaporates, stirring occasionally.  Add mushrooms to bell peppers in bowl.  Wipe pan with paper towels.  Add asparagus and onion to pan, sauté 6 minutes or until just tender, stirring occasionally.  Add onion mixture to mushroom mixture.
  5. Arrange breadcrumbs in an even layer on a baking sheet, bake at 350 degrees for 10 minutes or until golden.  Add breadcrumbs and the next 8 ingredients (through eggs) to mushroom mixture, stirring well.  Spoon mixture into a 9×5 inch loaf pan coated with cooking spray, press gently to pack.  Bake at 350 degrees for 45 minutes or until 155 degrees.
  6. To prepare topping, combine 2 tbsp. ketchup and remaining ingredients in a small bowl, brush ketchup mixture over loaf.  Bake an additional 10 minutes.  Let stand 10 minutes, cut into 6 slices.   Enjoy with a green salad.

Low-Intensity or High-Intensity Training

For weight loss to occur one must burn more calories than they consume.  In a deficit the calories will come ultimately from fat.  If you eat more calories than you burn you will gain fat.   During low-intensity training a higher percent of fat is burned.  During high-intensity training a higher percent of carbs (glycogen) is burned.

As a percentage this is true.  However, high-intensity training will burn more calories and fat overall when compared to low-intensity training.

Lower intensity training will burn 70% of calories from fat while higher intensity training will burn 50%.  If you work out for 20 minutes, you will burn 100 calories at a low intensity and 200 calories at a high intensity.  Would you rather burn 70% of 100 or 50% of 200?  High-intensity training also improves your V02 max, which improves your fitness level.  This does not improve with low-intensity training.

While not everyone is capable of doing high-intensity training due to their fitness level, age, injury etc. doing small intervals at a higher than your usual intensity will help develop the ability to work out longer at this higher level.  Having said that for some individuals low-intensity, longer workouts are still their best option for safe effective exercise. Those individuals that have the ability to safely workout at a higher intensity should kick it up a notch and enjoy the added fitness benefits.


Did you know that flexibility is one of the components of physical fitness?  It is  the one components that most people do not take the time to develop.  Being able to move all of your joints through their full range of motion is important for good joint  function as well as being able to walk, lift and step normally.  If your knees cannot extend all the way, extra stress is placed on the hip and lower back.  A short tight muscle limits the joint’s ability to move normally.  If the hamstrings are too short, they limit the ability of the pelvis to tilt, which affects the lumbar spine and can lead to lower back pain.

One of the most common tests used to measure flexibility is the Sit-and-Reach test.  This test provides some information about the hamstring muscle group.  The more the hamstrings allow one to reach forward, the less it restricts movement of the pelvis. Tight hamstrings pull the pelvis down and away from the lumbar spine and makes the lower back instable and more prone to injury and pain.

Simple Hamstring Stretch

Lay down on your back.  Bend your knees, lift them from floor and place a yoga strap around the sole of your foot.  Extend your leg straight up toward ceiling.  Hold stretch 20 seconds and repeat with other leg.

hamstring stretch

Midtown will be offering free Sit-and-Reach testing to members during the month of October.  We will also be showing a series of stretches for you to do to increase your hamstring flexibility and offering retesting during the month of December.

New Group Training – Sign up today – Non-members Welcome

photo (2)photo (1) photoHIIT

High Intensity Interval Training


4 Weeks

$20.00 members/session

$40.00 non-members/session

 Session #1

Tuesday evenings 5:30-6:30pm with Beth

Sept. 16, 23, 30, & Oct. 7


Session #2

Thursday mornings 10:00-11:00am with Sheri

Sept. 18, 25, Oct 2, & 9


Session #3

Wednesday evenings 6:30-7:30pm with Rich

Sept. 17, 24, Oct. 1, & 8

(max. 10)

Sign up at front desk

Functional Training

Functional Training is exercise that trains the body for daily life activities.  Physical and Occupational Therapists often use functional training to retrain their clients that have movement disorders.  While this type of training is great for anyone training for a sport,  it is also beneficial for any individual looking to perform daily life tasks (or sports) more easily and without injury.

While weight training machines are a great way to train your muscles, they target and isolate specific muscles in one plane.  Equipment used for functional training involve mainly weight-bearing, multi-jointed exercises that utilize core muscles of the abdomen and lower back.



SOME OF THE EQUIPMENT AVAILABLE:  Cable machine, Barbells, Medicine balls, Slam balls, Dumbbells ,Kettlebells , TRX and Ring training, Stability balls, Resistant tubes, Balance disks, Wobble boards, Kick Bags and more……….


ref:  Wikipedia