Roasted Potato Mélange

Roasted Potato Mélange

Serves 4

Ingredients:
1 Russet Potato, cut into 1.5” chunks
4 small Red skinned Potatoes, cut into 1.5” chunks
2 Sweet Potatoes, cut into 1.5” chunks
½ tsp Salt
1 tablespoon Olive Oil
Fresh Parsley, chopped
Fresh Thyme, chopped
Fresh Rosemary, chopped
½ tsp Black Pepper

Directions:

1.       Preheat oven to 375 degrees F. Toss all ingredients in a bowl to evenly coat potatoes.

2.       Place on a baking sheet and roast in the oven for 35-45 minutes until cooked through and they start to brown.

Roasted Vegetables

Serves 4

Ingredients:
1 Zucchini, cut into 1.5” chunks
1 Yellow Squash, cut into 1.5” chunks
Peppers, cut into strips
Broccoli, Carrots, Cauliflower, etc. of your choice
2 tablespoons Olive Oil
½ tsp Salt
½ tsp Black Pepper

Directions:

1.       Preheat oven to 375 degrees F. Toss all ingredients in a bowl to evenly coat vegetables.

2.       Place on a baking sheet and roast in the oven for 10-15 minutes until tender and slightly browned.

Orange Glazed Salmon Recipe

Orange Glazed Salmon

Serves 4

Ingredients:
4 salmon filets, thawed
4 tablespoons orange marmalade
Parsley, freshly chopped (optional)
Orange slices (optional)

Directions:

1.       Lay fillets on a sprayed sheet pan and spread 1 tablespoon of orange marmalade over each piece of salmon.

2.       Bake in a 350 degree F oven for 6-12 minutes, or until an internal temperature of 165 degrees F is reached. 

3.       Garnish with fresh parsley and orange slices.

Grilled Lemon Chicken Breast

Serves 4

Ingredients:      
4 – 4 oz chicken breasts, thawed                                                               Zest of one lemon
¼ tsp ground pepper                                                                                      Juice of one lemon
1 tsp salt                                                                                                              1 tablespoon fresh parsley, chopped
1 tsp minced garlic                                                                                           ½ tsp fresh thyme, chopped
½ tsp fresh rosemary, chopped                                                                 ½ tsp fresh basil, chopped
1 tablespoon olive oil

Directions:

1.       Zest one lemon and juice into a bowl. Add all herbs to lemon juice and zest.

2.       Toss chicken with salt, pepper, garlic, and half of the oil. Add herb mixture to chicken and toss well.

3.       Add rest of oil to frying pan and heat to medium high heat and preheat oven to 350 degrees F.

4.       Sear the chicken breast quickly for 1-2 minutes each side or until golden brown in color. Place on baking sheet and bake for 10-15 minutes, or until internal temperature of 165 degrees F is reached.

5.       Let chicken rest for 5-10 minutes before cutting to keep it moist. 

Kirby Derby Training Program

Exciting Changes for 2016 Kirby Derby Training Program

Exciting Changes for 2016 Kirby Derby Training Program

The Kirby Derby Training Program, in its fifth year, starts on March 22^rd.  The program is FREE and open to anyone who wants to participate in 5K/10K training.  Organizers have made some changes to this year’s training program that will help both beginning walkers/runners as well as seasoned runners prepare for a successful Kirby Derby on May 14^th.  The Kirby Wellness Trail on the campus of Kirby Medical Center is complete.  The trail is a paved ten feet wide one mile long path that encircles the hospital. Here are the key details about the training program:

• Participants will meet at Kirby Medical Center and train on the new wellness trail. 
• The eight week training group will meet twice a week, every Tuesday and Thursday night at 5:30. 
•  This program will improve the results of people at every developmental level, from walkers and new runners that have never completed a 5K to seasoned runners. The wellness trail makes it possible to hold multiple training programs for participants of all levels at the same time.
• This year participants will have the opportunity to participate in a structured interval training program. 

Interval training is a key component of a training program for runners who are trying to get stronger and faster and improve their race time.  Interval training consists of running hard for short distances followed by jogging a recovery phase.  This cycle is repeated numerous times throughout the workout. Repeating these cycles of intense training helps train your body to run through exhaustion.  Running these hard intervals will lengthen your stride and improve your running form making you a more efficient runner.  As a result, you will be able to run faster over long distances.  Running with a group during interval training will help keep you motivated during the intense workouts and help maximize your results.  The Kirby Wellness Trail has markers every tenth of a mile.  These markers are ideal for running intervals for specific distances.  This makes the Kirby Derby Training Program the perfect venue for interval training. 

Core strength and flexibility are also important to running strong and staying injury free.   Prior to each training session participants can also participate in core strengthening exercises led by Kirby Derby Training Program staff.  The training staff consists of numerous runners with a vast amount of experience and knowledge in training.  They can advise on warm-up activities, stretching, injury prevention, and answer questions about training strategies. 

Enhance your training and race day experience.  Join us every Tuesday and Thursday night at 5:30 from March 22^nd through May 12^th at the Kirby Wellness Trail.   Discover a great a place to train, make some new friends, and reach your race day goals at the Kirby Derby!  

“Believe it in your heart, see it in your mind, achieve it with your body.”  Anonymous

Duane Schlabach is a Registered Nurse at Kirby Medical Center and he holds a Master’s Degree in Exercise Physiology from Indiana University.