Tag Archives: november

From food and healthy recipes to fitness exercises and research studies, the AHWC blog offers expert health and wellness advice.

Sage-Rubbed Turkey with Mushroom Stuffing

Turkey and Stuffing Ingredients Serves 12 10-pound whole turkey 1 cup carrots, diced 1 cup celery, diced 1 cup yellow onion, diced 2 cups chicken stock, low-sodium 2 Tbsp. olive oil 2 cups fresh mushrooms, sliced 4 each egg whites 4 cups wheat baguette, cubed, left out overnight ½ cup fresh parsley, chopped 1 Tbsp.…

Fit in 15 – Cardio Crusher

Complete AMRAP (As Many Reps As Possible) during this 15-minute cardio-crusher workout. Get Fit in 15! Sled Push on Curved Treadmill Find the resistance level on the right and increase the resistance somewhere between 8 and 10. Place your hands on the front handlebars, tucking your shoulders under. Start marching and move to move that…

Fit in 15 – Kettlebell Crusher

This quick workout utilizes a kettlebell and can be done in as little as 15 minutes! Complete six rounds each of 30, 25, 20, 15, 10, 5 reps. Reps will go down by five each round until there are zero reps left, so round one is 30 reps of every exercise*, round two is 25…

Herb Feta Dip

Looking for a shareable crowd-pleasing favorite? Bring this rich, tangy, and healthy herb feta dip to your next get together! Herb Feta Dip Ingredients Makes 1.25 cups 6 oz. feta 2 Tbsp. water ½ cup chopped parsley ¼ cup chopped mint 2 Tbsp. finely chopped dill 3 Tbsp. olive oil Salt and Pepper to taste…

Member Spotlight: Mandi Singleton

Anschutz Health and Wellness Center (AHWC) Member Mandi Singleton, tells the story of how weight training at AHWC led her to find love and empowerment in her personal life. “I joined AHWC in March of 2014 to get back into weight training after a running injury from a half marathon I had completed. I loved…

Member Spotlight: Chad Singleton

Former Fitness Specialist and current member, Chad Singleton, shares his story of fitness and finding love at the Anschutz Health and Wellness Center (AHWC). “Before I was hired on as a fitness specialist at AHWC, I was a Colorado State Champion and Deadlift record holder, and an experienced personal trainer. Even before my interview at…

Lean Bean Turkey Chili

The days are shorter and colder, so why not warm up with a delicious bowl of turkey lean bean chili from our Culinary Medicine cooking series? Turkey Chili Ingredients 6 Servings 20 oz 93% lean ground turkey ½ cup onion, chopped 3 cloves garlic, minced 10 oz can Rotel mild tomatoes with green chiles, no…

State of Slim – Chicken and Mushroom Quinoa

Ingredients 2 cups dry quinoa 1 T garlic powder 4 cups chicken broth 14oz sliced cimini mushrooms 1/2 large, red onion chopped 1 T coconut or extra virgin olive oil 3 large chicken breasts 1 cup chopped, fresh, Italian (flat leaf) parsley Salt and pepper to taste   Preparation 1. Bake chicken at 350 for…

Why Having Great Posture Isn’t Necessarily So Great

When I begin working with a new client, they will almost invariably put on their “best posture,” or, if not that, will tell me what awful posture they have.  The truth is I really don’t care about what their posture looks like.  I care about how their individual body segments function as a unit, and,…

State of Slim Friendly Chicken Tenders

Ingredients: 2 lb. 4 oz. chicken tenders ½ cup egg whites 1 cup steel cut oats 2 t garlic powder ½ t ground black pepper 1 t curry powder   Preparation: 1. Preheat oven to 425F. 2. Line a sheet tray with parchment paper and spray with pan spray. Set aside. 3. In a large…

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