KENNEDY FITNESS

PERSONAL TRAINING & CORPORATE WELLNESS SPECIALISTS

JUNE 2018 Newsletter

June Video Tip Clip:  Beat the Heat

With our current heat wave, mother nature seems to have decided to fast forward through spring and press “play” on late summer!  Don’t let the heat keep you from exercising outside…but don’t put yourself at risk either!

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Community

Community:  

  1. a group of people living in the same place or having a particular characteristic in common.
  2. a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.

Beyond the obvious direct influence of family on our lives, the communities in which we find ourselves have an often overlooked, but equally meaningful impact on our lives…and yes, our health.  For example; when I worked, as a single young man in my 20’s, for Porsche in Dallas, I drove countless European sports cars, frequented “The West End” (vaguely similar to Omaha’s Old Market), and generally did what I want, when I wanted.  Now as a 37 year old husband, father and business owner, I only occasionally have the opportunity to ride in the type of cars I used to take for granted.  I never go out at night (nor would I really care to), I spend the vast majority of my time in the gym, and my wife and I must call a babysitter whenever we might want to go out.

 You may not be able to choose your family, but you can always choose your communities…and I don’t just mean the town you live in either.  Each time you join a gym, car club, church, sports league, etc… you join a different community.  The influences of these smaller communities, as well as the actual community in which you live, are immeasurable!  Don’t believe me?  Join a local running or cycling club.  You’ll likely find your aerobic capacity increasing and your waistline decreasing within just a few weeks or months!  Conversely if you join a social group geared toward dining at restaurants around town, don’t be surprised if you have to loosen your belt a notch.

I’m very thankful to be raising our boys in Elkhorn.  The sense of community that we feel here is like no other place I’ve lived.  From mass at St. Patrick’s to preschool at Westridge, and from Dairy Chef to Common Ground, our little sub-communities within our larger community of Elkhorn…and our overall community in Omaha, leave us feeling very blessed.

Take care of yourself and of your community.  Love your community and your community will love you back.  And don’t forget to look for us at the Elkhorn Days parade tomorrow!  (Just another fun tradition of this wonderful community.) 

Yours in health,

Robert Kennedy
President & CEO

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Low-Carb Shepherd’s Pie with Cauliflower Mash

Ingredients

For the topping

  • 1 large (1 1/2-pound or 680 grams) head cauliflower, cut into 2-inch florets
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (2.5 ml) ground nutmeg
  • 1/2 teaspoon (2.5 ml) sea salt

For the filling

  • 1 pound (453 grams) lean ground bison
  • 1 tablespoon (15 ml) olive oil
  • 1 1/2 cups (360 ml) cremini mushrooms, sliced
  • 1 medium onion, chopped
  • 1 large carrot, finely chopped
  • 1 heaping tablespoon (15 ml) tomato paste
  • 3/4 teaspoon (3.75 ml) dried thyme
  • 1 1/2 cups (360 ml) low-sodium beef broth
  • 1 tablespoon (15 ml) Worcestershire sauce or soy sauce
  • Black pepper, to taste
  • 1/4 cup (60 ml) Parmesan cheese, finely shredded

Directions

For the topping

Steam the cauliflower over boiling water until very tender, 10–12 minutes. Drain and place in a food processor. Add the olive oil, nutmeg and salt, and process until smooth. Set aside.

For the filling

Preheat the oven to 400°F.  Heat a large oven-proof sauté pan sprayed with cooking spray over medium-high heat. Add the bison and cook, breaking up meat with a spatula, until browned, 5 minutes. Drain and set aside.  

Return the sauté pan to medium-high heat and add the oil. Add the mushrooms, onions, carrots and thyme and sauté, stirring occasionally, until the vegetables are tender, 5 minutes. Add the tomato paste and cook until it begins to brown, 1 minute. Add the broth and bison and reduce heat to medium low. Simmer uncovered, stirring occasionally, until thickened slightly, 3 minutes. Season with pepper to taste.

Remove the pan from heat. Gently spoon the cauliflower over the bison mixture. Sprinkle with the cheese. Bake until bubbly around the edges, 20 minutes. Switch on the broiler and broil until the topping is lightly browned (2 minutes), if desired.

Serves: 4 | Serving Size: 1/4 of the recipe

Nutrition (per serving)Calories: 375; Total Fat: 17.4g; Saturated Fat: 5.5g; Monounsaturated Fat: 8.7g; Cholesterol: 98mg; Sodium: 716mg; Carbohydrate: 22.7g; Dietary Fiber: 3g; Sugar: 10.1g; Protein: 33.5g

This recipe courtesy of:  MyFitnessPal

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By | 2018-06-01T09:59:20+00:00 June 1st, 2018|Uncategorized|Comments Off on June 2018 Newsletter

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