From EatingWell.com

In this one-skillet supper, we toss dark leafy greens, diced tomatoes, and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

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Nutritional Information
(per serving)

Calories	325
Total Fat	7g
Saturated Fat	2g
Cholesterol	8mg
Sodium	616mg
Total Carbohydrate	55g
Dietary Fiber	6g
Sugars	–
Protein	14g
Calcium	–

Ken Burris

Serves: 6 Edit

Yields: 6 servings

Total Time: 30 min

Prep Time: 30 min

Ingredients

U.S.

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• 1 tablespoon(s) (plus 1 teaspoon) extra-virgin olive oil, divided
• 1  (16-ounce) shelf-stable gnocchi (see Tips & Techniques)
• 1 medium yellow onion, thinly sliced
• 4 clove(s) garlic, minced
• 1/2 cup(s) water
• 6 cup(s) chopped chard leaves (about 1 small bunch) or spinach
• 1 can(s) (15-ounce) diced tomatoes with Italian seasonings
• 1 can(s) (15-ounce) white beans, rinsed
• 1/4 teaspoon(s) freshly ground pepper
• 1/2 cup(s) shredded part-skim mozzarella cheese
• 1/4 cup(s) finely shredded Parmesan cheese

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Directions

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

   Carb Servings: 3 starch, 1 vegetable, 1 lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv

Tags: 33602, Abs, Chicken, Exercise, Financial Adviser, Florida, Ideal Richard Kaloust, Insurance, Richard Kaloust Advice, Running, self-esteem, Tampa, Workout

Tags: 33602, Abs, Financial Adviser, Florida, Ideal Richard Kaloust, Insurance, Tampa, Workout

Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen.

What I like to do instead is Core Exercises. You see, you need to achieve overall fat loss before you will see the results you want around your abs. In order to do this, you need more complete workouts. By doing core exercises, you will find that you are working more than just your abs, which are very small muscles compared to most others in your body. By working larger muscles, and muscle groups, you are far more likely to see the fat loss results you are aiming for.

7 Reasons Core Exercises are good for your personal training routine:

1. Core exercises improve your balance and stability
2. Core exercises don’t require specialized bulky equipment
3. Core exercises can help tone your abs
4. Stronger core muscles make it easier to do almost all other physical activities
5. Core exercises can be done at your own pace
6. Core exercises can be done from the comfort of your own home
7. Core exercises can help you reach plenty of your other fitness goals

Now it’s time for the workout. Perform the following as a giant set. A giant set means you go from one exercise to the next with no rest between exercises. After the last exercise (double crunch), rest 1-2 minutes and repeat. Perform 3 total giant sets for as many reps as possible on each exercise.

Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.

Click on the exercise name to see a video demonstration of the exercise.

FITBALL CRUNCH
Start – From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back region. Cross your arms over your chest or place your finger tips lightly on the sides of your head.

Movement – Contracting the abdominals, raise your upper body about half way up until you feel a full contraction. Slowly return to the starting position.

Key points – Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed.

Caution – The ball should not roll forward and back – it should remain stationary. For added support spread your feet wide the first time you try the exercise.

REVERSE AB CURL
This exercise is for the lower abdominal region and is very challenging.

Place all your focus on the lower abdominal area contracting. It may be difficult to initially concentrate on the area, but once you master the movement with the correct mental concentration, you’ll really feel the area being worked

Start - Begin on your back on a mat with your back relaxed and your hands on the floor by your hips. Raise your legs into the air and focus on keeping your upper back pressed into the floor throughout the exercise.

Movement – Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of your abdominals and can no longer lift your hips. Slowly return to the starting position and repeat.

Key points – Exhale while lifting your hips. Inhale while returning to the starting position.

Caution – Do not swing your legs.

BICYCLE MANEUVER
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

Start – Lie on your back on a mat keeping your lower back in a comfortable position. Place your finger tips lightly on the sides of your head and lift your knees up to about a 45 degree angle.

Movement - Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key points – Your legs and shoulders should remain elevated from the floor during this exercise and the lower to the ground that your legs bicycle the harder your abs have to work.

Caution – Do not pull on your head and neck during this exercise. Do not perform this activity if it puts any strain on your lower back.

DOUBLE CRUNCH
I like the double crunch exercise because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.

Start – Lie on the floor face up. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place your finger tips lightly on the sides of your head or have your hands crossed over your chest.

Movement - Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.

Key points – Exhale while rising up. Inhale while returning to the starting position.

Caution – Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Tags: 33602, Abs, Financial Adviser, Florida, Ideal Richard Kaloust, Insurance, Richard Kaloust Advice, Tampa, Workout