Observations and Red Chard with Radicchio

by Joanne on August 11, 2011

The ride to work in the morning. What a gorgeous sky.

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and nine hours later…

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an ominous looking cloud.  Think it might rain?

Oh look! Is it a party?

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Wonder what they’re saying?

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Would you like THIS in your front yard?

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Get closer if you dare….

Lawn monster

I just can’t fathom what those folks see in that thing.  Oh well. Someone’s garbage is another’s art.

This week’s running re-cap

Monday:  It was a steady-state pace run of 20 minutes.  Total of 10 1/4 miles.  Chest and arms at night for 35 minutes.

Tuesday: Cycling for 40 minutes. Legs and abs for 30 minutes.  A 32 minute run.

Wednesday: Mid range run.  I picked a great route.  I went along well lit roads and found a couple of challenging hills.  It was a great morning for a run.  When the run got tough, up the hills, I simply settled into it by relaxing and using my arms to power me up.  It was a rewarding 9 1/2 miles.

Thursday:  Cycling for 30 minutes. Back and shoulder workout for 30 minutes.  Shane and I went for a 50 minute run ending up in the Parks.  There were a lot of folks walking and enjoying the early morning.  We saw a couple of pee-wee dogs that barked voraciously at Shane.  The big dog (Shane) only looked at them, probably trying to figure out what the fuss was all about.

Friday is a day off from running. I love my long walk with the big fur ball.  We’ll go between 3 to 5 miles depending on what time my internal clock wakes me up.  Gotta Love Fridays!

Saturday is the long run.  I’ll get in 16 to 17 miles again, starting early and ending early but enjoying every minute of my outdoor time on the road. 

And FINALLY, Sunday is another triathlon for Ted.   Cazenovia Triathlon.  Can’t Wait!

What’s your favorite day of the week and why?

An easy meal. You can tell it’s packed with loads of good nutrition for a healthy body and mind.  Skip right to the bottom and learn about the benefits of Swiss Chard.

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Serves 3

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  • 3 TBS olive oil
  • 1/2 Vidalia onion, chopped
  • 1 radicchio, sliced into wedges
  • 1 bunch Red Swiss Chard, wash and stems taken off.
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 lb (or three fillets) Tilapia
  • 2 TBS lemon juice
  • salt and pepper

Preheat oven to 375 F.

In a large frying pan with high sides, heat the oil over medium heat. 

Cook the onion for 8 minutes.

Cut the chard into large pieces. Add the radicchio wedges, chard, salt, pepper, garlic to the pan with the onions.

Cook for about 8 minutes.   Sprinkle fish fillets with lemon juice, salt and pepper.

When the greens have cooked down, place the fish on top of greens.  Turn off heat and remove to the oven.

Bake for 20 minutes. 

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I have never been too happy with Swiss chard. The way I cooked it in this recipe was the first time I’ve truly enjoyed it.

Low in fat. High in vitamins and minerals.  What a rewarding and tasty dish.

Health benefits of Swiss chardSOURCE
  • Swiss chard, like spinach, is the store house of many phytonutrients that have health promotional and disease prevention properties.

  • Very low in calories (19 kcal per 100 g fresh, raw leaves) and fats; recommended in cholesterol controlling and weight reduction programs.

  • Chard leaves are an excellent source of anti-oxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.

  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.

  • It is also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin.

  • It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

  • It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Regular inclusion of Swiss chard in the diet is found to prevent osteoporosis, iron deficiency anemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

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9 Comments

  • At 2011.08.11 21:36, Sandi said:

    Love your running recap & delicious recipe! And a running coach, you go girl!
    I’m hoping to run the White Rock Marathon in Dallas this December. I’ll be checking back w/you 🙂

    • At 2011.08.12 17:55, Joanne said:

      Thanks. Good luck with that marathon. Any questions, just ask. Is it your first?

      • At 2011.08.13 13:31, Sandi said:

        Thank you Joanne, I’ll keep that in mind.
        Yes, this will be my first. I’ve gotten close a couple times before but my knees gave me problems, think that’s fixed that now..

        • At 2011.08.11 23:48, Monet said:

          Lovely pictures! I was wishing I could see some of those ominous clouds in my skyline. We need rain! And of course, I loved the recipe. Bring on that chard! I’m enjoying your post along with a big plate of watermelon. A good way to end my night! I hope you have a wonderful day tomorrow!

          • At 2011.08.12 17:56, Joanne said:

            Love watermelon. Try to stay cool but remember to take time and develop that CA Raisin Bread recipe 🙂

            • At 2011.08.11 23:49, Amanda @ bakingwithoutabox said:

              I love the talking geese! How can I just lurk when you quote the geese.
              Glad you and Shane are doing so fabulous in your training. And kudos to Ted.
              But seriously, is that lawn “ornament” a knight? A demon? A goblin thing? Weird.

              • At 2011.08.12 17:57, Joanne said:

                My dear friend! So good to hear from you. I’ve been thinking about you the past couple of days and meaning to visit your site and see what you’ve been up to . You beat me to it. I’ll be there soon 🙂 Stay cool in the heat.

                • At 2011.08.12 13:11, Ali @ Peaches and Football said:

                  That is a pretty darn ugly lawn ornament. I find it amusing that you just came across that. I posted a few days ago about a really awful one I found in town too. What is with people lately? Ha ha 🙂

                  • At 2011.08.12 17:58, Joanne said:

                    I remember. The Big DEER! It was kind of HUGE for a front lawn but at least it wasn’t creepy looking.

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