Black Bean Stew

A family favorite for cold nights. This recipe is especially for Max!

  • 1 tsp cumin seeds
  • 1 large onion, chopped
  • 2-3 garlic cloves, minced
  • 2-3 jalapenos, minced
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 10 oz mushrooms, chopped
  • 1 1/2 cups frozen corn
  • 28 oz diced tomatoes
  • 28 oz black beans
  • 15 oz kidney beans
  • 1 Tbsp chili powder
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp cinnamon
  • 32 oz water

Heat oil and darken cumin seeds. Add onion, garlic, and jalapenos and sauté until softened. Add peppers and sauté 5 minutes. Add mushrooms and corn and sauté 5 more minutes. Add all remaining ingredients and simmer at least one hour. Serve with a dollop of sour cream or plain yogurt, if desired.

If you feel lazy, just throw everything in a crock pot and let it simmer all day on low!!!!

Study: Exercising later in life reduces chronic illness

By Travis Andersen, Globe Staff

A new study from researchers at Harvard University has found that exercising later in life may help stave off chronic illnesses like cardiovascular disease, type 2 diabetes, and even some cancers, the school said in the Harvard Gazette, a university publication.

“It’s a widespread idea in Western societies that as we get older, it’s normal to slow down, do less, and retire,’’ said Harvard evolutionary biologist Daniel E. Lieberman, lead author of the study, in the Gazette story published Nov. 22. “Our message is the reverse: As we get older, it becomes even more important to stay physically active.’’

The article said the researchers, whose findings were published in the Proceedings of the National Academy of Sciences of the United States of America, “hypothesize’’ that humans have evolved to keep physically active as they age, and that doing so allocates energy to processes that slow the body’s gradual deterioration.

The study showed that in addition to burning calories, physical activity is also physiologically stressful, and the stress damages the body at the molecular, cellular, and tissue levels, according to the article. However, the study also found the body responds to the damage with a “build back stronger’’ bent, the article said, with cellular and DNA repair processes shown to lower the risk of diabetes, obesity, cancer, osteoporosis, Alzheimer’s, and depression.

“The key take-home point is that because we evolved to be active throughout our lives, our bodies need physical activity to age well,’’ Lieberman told the Gazette. “In the past, daily physical activity was necessary in order to survive, but today we have to choose to exercise, that is to do voluntary physical activity for the sake of health and fitness.’’

Lieberman stressed that the activity level needn’t be extreme to be effective.

“The key is to do something, and to try to make it enjoyable so you’ll keep doing it,’’ Lieberman told the Gazette. “The good news is that you don’t need to be as active as a hunter-gatherer. Even small amounts of physical activity — just 10 or 20 minutes a day —substantially lower your risk of mortality.’’

Monthly Wrap-up November 2021

Lots of activity as the year wraps up!

CREATE	2-Nov	20 Minute Fleece Hat
	7-Nov	TVP Meatless Balls
		
MOVE	10-Nov	Crunch It Crush It, 7 minute abs
	21-Nov	Every Day Stretch
		
SING	1-Nov	You're No Good, performed 21_10_23
	1-Nov	My Favorite Mistake, performed 21_10_23

Monthly Wrap-up October 2021

Try some of these fall recipes!

CREATE	3-Oct	Indian Hummus
	6-Oct	Pink Roses soap
	8-Oct	Pumpkin Spice Brownies
	14-Oct	Custom Hats for sale
		
MOVE	20-Oct	Trainer's Lament
		
SING	12-Oct	Friends & Family Concert, Littleton
	25-Oct	Feel It Still, performed 21_10_23



	


	







	

		
Pumpkin Spice Brownies
	


	
	

		

An easy autumn treat!










  • 1 package brownie mix
  • 1 tsp cinnamon
  • 3/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp cloves
  • 1/4 tsp ginger
  • 15 oz can pumpkin puree
  • Frosting options: chocolate chips, cinnamon chips, butter, milk powdered sugar





Preheat oven to 375 and grease 9×13″ pan.   Mix spices into brownie mix then prepare according to package directions (or make from scratch – more power to ya!)  Mix in pumpkin, pour into pan and bake 35-40 minutes, testing with toothpick after 35 minutes.  Cool completely.





Frosting (optional, but SO yummy).  Mix 1/2 stick softened butter with 1 tsp milk and 1/4 cup powdered sugar.  Frost in stripes across pan.  Melt 1/2 cup chocolate chips in 2 Tbsp boiling water and stir until creamy (microwave in short bursts if not fully melted).  Frost between white stripes (if too thin, whip in some powdered sugar to stiffen).  Drag spoon or knife across stripes in opposite direction to smear.  Melt 1/2 cup cinnamon chips in 2 Tbsp boiling water and stir until smooth.  Drizzle over frosting.  Allow to firm before slicing.

	


	





	

		
Monthly Wrap-up September 2021
	


	
	

		

Music, movement, and food – what more could you ask for?





CREATE13-SepSummer Squash Casserole
14-SepCucumber Smoothie soap
MOVE15-SepBalance & Tone
24-SepBest Back Stretches
SING21-SepNatick Porchfest announcement
27-SepWild Horses, performed 21_9_25
28-SepExs and Ohs, performed 21_9_25

	


	





	

		
Summer Squash Casserole
	


	
	

		




















  • 2 onions, chopped
  • 1 box mushrooms, chopped
  • 1/4 c cooking sherry
  • 3 T soy sauce
  • 2 tsp basil
  • 2 tsp oregano
  • 2 tsp dill
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 medium summer squash
  • 2 T cornstarch in 2 T water
  • 2 c crumbled feta cheese
  • 6 eggs, lightly beaten
  • 1/4 tsp pepper
  • 8 oz tomato sauce and 8 oz water
  • 1 box lasagne noodles
  • paprika for top





Saute onions in some oil.  When soft, add mushrooms, sherry, soy, and spices.  Cook until soft and juices have pooled in pan, about 15-20 minutes.





While mushrooms simmer, preheat oven to 450F and slice squash into thin rounds.  Spray cookie sheet with oil, spread rounds and spray again.  Bake 10 minutes.





When mushrooms are done, remove from heat.  Stir in cornstarch mixture and slowly reheat, stirring, until juice thickens.  Set aside





Mix feta, eggs, and pepper.  Set aside.  Lower oven temperature to 350F.





In a large casserole dish, coat bottom with a light layer of thinned tomato sauce.  Lay half of the uncooked noodles, overlapping, and cover that with another light layer of tomato sauce.  Spread half the mushrooms, then layer the squash, overlapping slices to cover.  Brush with tomato sauce, cover with the remaining noodles, more sauce, then remaining mushrooms.  Spread the egg mixture on top of everything and sprinkle with paprika.  Bake 45 minutes until golden and bubbly.  Allow to sit and cool at least 15 minute before cutting.

	


	





	

		
Monthly Wrap-up August 2021
	


	
	

		

Lots of fun stuff was posted in August!!!





CREATE3-AugCocoa Island Cream soap
18-AugCarol’s Snack Bars recipe
24-AugCitrus Energy soap
MOVE11-AugSeated Yoga promo
24-AugFinger Stretch 2
27-AugShoulder Therapy
SING19-AugRollin in the Deep, performed 21_7_31
19-AugHow Long, performed 21_7_31

	


	





	

		
Carol’s Breakfast Bar
	


	
	

		

People always ask me what I have for breakfast.  Here’s the answer.  Now you can join me!