20 Years Stronger: The Escape from Alcatraz Continues

Scott Cathcart  2

A recent article posted on Marinij.com highlighted my 20 consecutive years of participating in Escape From Alcatraz.

The article explores my commitment, training, and the effects I hoped my participation in this challenging event would have on my children.

To read the full article, click here.

Healthy Eating: May Meal Plan Of The Month

banana smoothie

Breakfast: Banana-Honey Smoothie

  • 1 ½ cup skim milk
  • 1 small banana
  • 1 Tbsp. honey
  • Ice

INSTRUCTIONS:

  • Puree skim milk, banana and honey until smooth. Add ice to thicken as desired.

Lunch: BLT Salad

INGREDIENTS:

  • 2 cups chopped romaine lettuce
  • 1 cup chopped tomatoes
  • 2 slices precooked turkey bacon (heated and crumbled)
  • 2 slices toasted, cubed whole-grain bread
  • 3 Tbsp. balsamic vinaigrette

INSTRUCTIONS:

  • Toss together romaine lettuce, tomatoes, turkey bacon and balsamic vinaigrette. When ready to serve, add 2 slices toasted, cubed whole-grain bread.

Dinner: Black Bean and Zucchini Quesadillas

INGREDIENTS:

  • 1 cup zucchini
  • 1/2 cup canned black beans, rinsed and drained
  • 2 tsp. olive oil
  • 1 tsp. cumin
  • 1/8 cup shredded cheddar cheese
  • 2 whole-wheat tortillas
  • 2 tbsp. salsa

INSTRUCTIONS:

  • In a pan, sauté zucchini, finely chopped, black beans, olive oil and cumin for 5 minutes. Place 1/2 zucchini mixture and cheddar cheese on 2 whole-wheat tortillas. Fold in half and put into pan until cheese melts and tortilla is toasted (about 3 minutes per side). Top with salsa and serve.

(recipes from allyou.com)

HEALTHY EATING: MEAL PLAN OF THE MONTH

fresh food

Breakfast: Cottage Cheese with Melon and Mint

INGREDIENTS:

  • 1 Tbsp. honey
  • 1 cup low-fat cottage cheese
  • ½ cup chopped cantaloupe
  • ½ cup chopped honeydew melon
  • 2 Tbsp. chopped fresh mint

INSTRUCTIONS:

  • Combine honey and low-fat cottage cheese. Top with cantaloupe, honeydew melon and fresh mint.

Lunch: Turkey-Cheddar Club with Pear

INGREDIENTS:

  • 6 thin slices fat-free turkey
  • 1 slice Cheddar
  • 1 tsp. mustard
  • 3 leaves lettuce
  • 1 small pear, thinly sliced
  • 2 slices whole-grain bread

INSTRUCTIONS:

  • Layer first 5 ingredients between bread slices and serve.

Dinner: Spinach and Ricotta Frittata with Italian Salad

INGREDIENTS:

  • 1 1/2 cups baby spinach
  • 2 eggs
  • 2 egg whites
  • 1/3 cup part-skim ricotta cheese
  • Dash of salt and pepper
  • 2 cups romaine lettuce
  • 2 1/2 Tbsp. pine nuts
  • 2 Tbsp. light Italian salad dressing

INSTRUCTIONS:

  • Spray a skillet with cooking spray and cook baby spinach until wilted, about 2 minutes. Stir in eggs and egg whites, scrambled, ricotta cheese and a dash of salt and pepper. Cook over medium heat without stirring for 4 minutes; flip frittata and cook for an additional 2 minutes. Toss romaine lettuce with pine nuts salad dressing. Serve frittata with salad on the side.

                                                                                 (recipes from allyou.com)

Protein Meal Plan (Week 3)

grilled chicken

Week 3 Meal Plan (Breakfast, Lunch, and Dinner) :

Breakfast: Mini-Smoked Salmon Fajitas (recipe from health.com)

The prep time for this meal is 10 minutes and the cook time is 30 minutes. The ingredients are listed below.

INGREDIENTS:

  • 4 ounces smoked salmon, cut into ¼-inch pieces
  • 3 ounces ⅓ less-fat cream cheese, cubed
  • 8 large egg whites
  • 6 large eggs
  • 2 tablespoons scallions, thinly sliced for garnish
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup diced onion
  • ½ teaspoon of salt
  • ⅛ teaspoon pepper
  • 1 tablespoon half-and-half
  • ½ tablespoons milk

INSTRUCTIONS:

  • Preheat oven to 325°. Heat oil in a nonstick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stovetop; let cool.
  • 2. Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour 3/4 cup egg mixture into each ramekin. (Do not overfill.)
  • 3. Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

Lunch: Spinach Salad in a Jar with Mozzarella, Orzo, and Snap Peas (recipe from earthboundfarm.com )

The prep time for this meal is 20 minutes.

INGREDIENTS:

  • 4 quart-size canning jars, with lids
  • 8 ounces of fresh ciliegine mozzarella balls
  • 5 ounces Earthbound Farm Organic Baby Spinach
  • 1 cup orzo
  • 3 tablespoons olive oil
  • 2 tablespoons  grated lemon zest
  • ½  teaspoon kosher salt
  • ½  teaspoon freshly ground black pepper
  • ½ cup chopped fresh herbs
  • ⅛ teaspoon pepper
  • 1 tablespoon fresh lemon juice
  • 1 pint cherry tomatoes, cut in half

INSTRUCTIONS:

  • Cook the orzo according to the package directions. Drain and let cool.
  • Whisk together the oil, lemon zest, lemon juice, herbs, salt and pepper in a medium bowl. Pour about 1 to 4 tablespoons of dressing into the bottom of each jar, to taste.
  • After the dressing, layer the salad ingredients into each jar in order: about 1/2 cup cherry tomatoes; then 1/4 cup cooked orzo; 1/4 cup snap peas; 2 oz mozzarella; and last, about 1-1/4 oz of baby spinach leaves, torn into bite-size pieces (or just fill the remaining space in each jar — it’s okay to pack it in fairly tight). Screw the lids onto the jars tightly and refrigerate immediately.

Dinner: Grilled Chicken with Roasted Kale (recipe from foodnetwork.com )

The prep time for this meal is 10 minutes and the cook time is 30 minutes.

INGREDIENTS:

  • 2 large skinless, boneless chicken breasts
  • ½ cherry tomatoes
  • ⅓ grated parmesan cheese
  • 1 large bunch kale, stems removed, leaves torn (about 10 cups)
  • 3 cloves garlic
  • 2 tablespoons  extra-virgin olive oil, plus more for brushing
  • kosher salt and freshly ground black pepper
  • ½ pound small red-skinned potatoes, cut into ½ inch pieces
  • 4 cups mixed salad greens
  • 1 tablespoon fresh lemon juice

INSTRUCTIONS:

  • Preheat the oven to 425 degrees F. Toss the potatoes with 1/2 tablespoon olive oil on a rimmed baking sheet; spread in a single layer and roast 5 minutes. Toss the kale in a large bowl with the garlic, 1/2 tablespoon olive oil, 1/4 teaspoon salt, and pepper to taste. Add to the baking sheet with the potatoes and toss. Roast until the kale is crisp and the potatoes are tender, stirring once, 15 to 20 minutes.
  • Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tablespoon olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side. Transfer to a plate.
  • Toss the kale, potatoes, the remaining 1/2 tablespoon olive oil, the salad greens, tomatoes, parmesan, lemon juice, and salt and pepper to taste in a large bowl. Divide the chicken among plates and top with any collected juices. Serve with the kale salad.

 

Protein Meal Plan (Week 2)

poached salmon

Week 2 Meal Plan (Breakfast, Lunch, and Dinner) :

Breakfast: Asparagus With Poached Eggs and Parmesan

The prep time for this meal is 15 minutes and the cook time is 10 minutes. The ingredients are listed below.

INGREDIENTS:

  • 8 large eggs
  • 1 tablespoon unsalted butter
  • 1 tablespoon extra-virgin olive oil
  • Black pepper
  • 1 teaspoon white vinegar
  • 1 teaspoon salt, divided
  • 2 bunches asparagus spears, trimmed (about 40)
  • 1 garlic clove, chopped
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons finely chopped fresh parsley
  • 4 tablespoons coarsely grated fresh Parmesan cheese

INSTRUCTIONS:

  • Break the eggs into 8 individual holders (for example as prep bowls, teacups or paper cups). Fill a large, low-sided pan with water, and include vinegar and 1/2 teaspoon salt; heat to a boil over medium-high heat.
  • Next, heat a separate pot of water to a boil in a medium saucepan over medium-high heat. Add asparagus, and cook 3–4 minutes or until crisp-tender. Remove asparagus and set aside.
  • Dry the saucepan. Add olive oil, and heat over medium heat. Add garlic, and sauté for about 1 minute. Turn off heat; add butter, and swirl pan. Add lemon juice, parsley, remaining salt, and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons Parmesan; then mix with lemon-butter sauce to coat.
  • Gradually empty every egg into the boiling poaching water; cook 2 minutes. Turn off heat, and remove pan from burner. Separate asparagus among 4 plates. (Bring plates close to pan with poached eggs, and place a folded clean kitchen towel next to plates.)
  • Remove the eggs from water with a slotted spoon, 1 at a time. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over every serving, and sprinkle with 2 tablespoons Parmesan. Serve quickly.

Lunch: Apple Chicken Salad (as done by Panera Bread)

The prep time for this meal is 15 minutes. The ingredients are listed below.

INGREDIENTS:

  • 6-8 cups of mixed greens
  • 2 boneless, skinless chicken breasts
  • 2 medium tomatoes
  • 2 cups of apple chips
  • 1 cup fuji apple salad dressing
  • 1 teaspoon seasoning salt
  • ¼ red onion
  • ¾ cup pecan halves
  • ½ cup blue cheese crumbles

INSTRUCTIONS:

  • Season the chicken breasts with seasoning salt. Cook on both sides for 3-4 minutes each in a greased pan over medium heat. Cut chicken breasts into pieces (size of pieces are up to your discretion) and set aside.
  • Combine mixed  greens, sliced onions, chicken, and tomatoes in a bowl and toss together. Sprinkle blue cheese  crumbles and apple chips on top and add fuji apple dressing.

DINNER: Mirin-Poached Salmon with Spring Salad(posted by Eating Well, April/May 2013)

INGREDIENTS:

  • 1-1 1/4 pounds salmon, tuna, mahi-mahi or cod, skinned if desired, cut into 4 portions
  • 3 tablespoons mirin
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons fresh ginger matchsticks
  • 1/3 cup water
  • 1/4 teaspoon salt
  • 1 tablespoon white vinegar
  • 1 cup radish matchsticks
  • 1 cup thinly sliced snap peas
  • 1 cup pea sprouts

INSTRUCTIONS:

  • Combine water, soy sauce, mirin, vinegar and ginger in a large skillet. Heat to a boil over medium-high heat. Cook for 4 minutes. Add fish; sprinkle with salt. Cover, reduce heat to medium and cook, turning once, just until thick in the center, 4 to 8 minutes (contingent on desired thickness).
  • Next, combine, snap peas, radishes, and pea sprouts in a medium dish. When the fish is done, pour the braising liquid into the bowl and toss to coat the fish. Serve the mixed greens on the fish.