March training starts tomorrow, Sunday, Feb 26 and ends Sat April 1. It’s a ‘long month’ of 5 weeks.  If you’re not going to continue you should have returned your key yesterday. 


This article was really fascinating describing the various risks associated with the different blood types.


This carne guisada recipe is the ultimate Latin beef stew with chunks of tender beef simmered low and slow with Puerto Rican flavors. Easy and hearty!

·         2 pounds beef roast use beef round of chuck steak

·         1 tablespoon adobo seasoning or more to taste

·         3 tablespoons vegetable oil

·         1 small onion chopped

·         1 green bell pepper chopped (or use hotter peppers, if desired)

·         ¼ cup sofrito (recipe below)

·         4 cloves garlic minced

·         1 teaspoon dried oregano

·         8 ounces tomato sauce

·         1/2 cup water

·         1 tablespoon achiote oil

·         ½ cup olives

·         1 tablespoon capers

·         2 bay leaves

·         1 pound potatoes cut into bite-sized pieces

·         1 large carrot peeled and cut into bite-sized pieces

·         Salt and black pepper to taste


1.        Trim the beef and cut it into 1-inch cubes. Dry the pieces with paper towels. Season the beef with adobo seasoning and salt and pepper.

2.        Heat the vegetable oil in a large pot or Dutch oven to medium-high heat. Sear the beef in batches to brown all sides. Remove to a bowl or plate and set aside.

3.        Reduce heat to medium and add the onion, peppers and sofrito. Cook for 5 minutes to soften the vegetables.

4.        Add the garlic and cook another minute, until you can smell the gorgeous garlic blooming.

5.        Stir in the oregano, 1 teaspoon salt, ½ teaspoon pepper, tomato sauce, water, achiote oil, olives, capers, bay leaves, and seared beef.

6.        Bring to a boil, then reduce the heat to low and simmer for 30 minutes. Taste and adjust for salt and pepper.

7.        Add the potatoes and carrots. Bring to a boil, then reduce the heat. Cover and simmer for another 30 minutes, or until the beef is fall apart tender. The liquid should reduce and concentrate.

8.        Serve!



·         2 green bell peppers seeded and chopped

·         2 cubanelle peppers seeded and chopped (a sweetish green pepper)

·         4-5 aji dulce peppers seeded and chopped (you can sub in orange peppers)

·         1 large white onion chopped

·         8 cloves garlic chopped

·         1 bunch cilantro leaves about 1 cup loosely packed

·         2 culantro leaves chopped (replace with extra cilantro if you can’t find it;  By some estimates, culantro is 10 times stronger than cilantro. To get the same amount of flavor in your dish with cilantro, use 10 times more of it than the amount that the recipe specifies for culantro.)

·         2 plum tomatoes chopped (canned tomatoes or sundried in oil will work)

·         Salt to taste

·         ¼ cup olive oil


1.                  Add all of the ingredients to a food processor. Process until you reach the consistency you prefer. Either chunky or very smooth.

2.                  Taste and adjust for salt.

3.                  Store in the refrigerator and use as needed or freeze in small batches.

Plantar fasciitis exercises

(I can also show you some simple stretches that will make a difference.)

Commonly recommended exercises for plantar fasciitis include the following, all beginning from a seated position: • Toe grabs – Use your toes to pick up a washcloth or a small objects (such as a coin). Hold for 5 seconds, then return to its original location. Repeat 3 times. • Calf stretch – Wrap an elastic band or a towel around the affected foot and hold on to both ends. Straighten out your leg and pull on the ends of the band or towel until you feel a gentle stretch in your calf. Hold for 20 seconds, relax, then repeat twice more. • Arch roll – Roll something rounded or cylindrical (such as a rolling pin or tennis ball) under your arch for several minutes. Apply enough weight to your foot so that the pressure on your arch is similar to a massage; reduce the pressure if there is any discomfort. These exercises can be repeated throughout the day. 

Too Old? Think Again—The Benefits Only Increase As You Age

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