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Monday, March 31, 2008

Shimp and Artichoke Pasta

My Wife, Ester, loves artichokes. I must admit that I never tried them before I meet her but now I enjoy them too. This recipe is bound to win over anyone who has never eaten artichokes before. The fresh garlic, green onions, and parsley combine deliciously to add a wonder favor to the dish.

Easy enough to cook on a weeknight. This recipe came from Julee Rosso's Fresh Start Cookbook.

Ingredients
  • 1/2 pound linguine, fettuccine, spaghetti, or other pasta
  • 2 Tbsp prepared basil pesto
  • 2 Tbsp olive oil
  • 1 clove garlic, finely minced
  • 16 large shrimp, peeled, deveined
  • 1 cup frozen peas
  • 20 frozen artichoke heart quarters, thawed, cut in half lengthwise
  • 1/3 cup thinly sliced green onion greens
  • 1/3 cup minced fresh parsley
  • Salt and freshly ground black pepper to taste
Boiling 4 quarts of water in a large pot. Add 1 tbsp salt to the boiling water. Then add the pasta to the pot of boiling water. Leave uncovered, let cook on high heat with a vigorous boil. Cook for about 8-10 minutes until the pasta is still a little firm.

Once done, drain the pasta and save one cup of the pasta cooking liquid. Toss the pasta with the pesto and keep it warm.

Heat oil in a large skillet over medium-high heat. Add the garlic and shrimp and cook, stirring, for 1 to 2 minutes, until the shrimp is just pink. Add the peas and artichokes, lower the heat to medium, cover and cook for an additional minute. Add the green onions and parsley, reduce the heat to low. Add the pasta and about a third of a cup of the reserved cooking water. Toss to coat evenly. Add more cooking water if the pasta is still a little too dry.

Season with salt and pepper. Serve immediately.

Serves 4.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Thursday, March 27, 2008

The All New Square Foot Gardening

Growing up, my family always had a garden. We had everything from tomatoes to asparagus, grapes to pears. I’ve always dream of my own garden. Unfortunately, Ester and I live in a townhouse community that would not allow gardens. Now that we moved to a single family home, we can start the dream of a vegetable garden. I wanted to start a garden because I thought that growing vegetables would aid my nutritional plan.

I still had two problems. First, we do not have a huge backyard and second, I did not want it to be to time consuming (I want to continue writing instead of weeding). Well, I did not think it was possible until I read The All New Square Foot Gardening.

Square Foot Gardening (AKA SFG) is gardening in a 4’ X 4’ box with a grid on top dividing the box into 1’ squares. This intense gardening method produces the same amount of produce in 20 percent the space. That means 20 percent less space to weed and water. The method does not require any chemicals (for weeds or pests) or fertilizer so the vegetables are totally organic.

Ester and I purchased two of white vinyl boxes but you can easily make one with wood. I am making one for our son with scrap wood found in a dumpster at the worksite of our development. Today, I am getting the slats for the grid from a cabinet making business that puts free bins outside of them.

Once we build our boxes, I will take picture and post them for you.

I am going to ask my landlord if we can start some boxes outside our dojo. Maybe, I bribe him with vegetables. We can let each student plant one square and take care of it. Every class they attend, they can water and weed their plot. I think it will be a tremendous motivator to come to class because who would want their plants to die for lack of attendance.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Tuesday, March 25, 2008

Do-Without Challenge Update: Living without Coffee

Well, the month is coming to a close. By next week, I will be on to my next challenge of a month without sweets. This week, going without coffee was easy. I don’t have cravings and I am almost in the habit of not drinking it.

Strange how, we convince ourselves that we need coffee to wake up in the morning. Maybe, it’s the massive daily marketing we see – you know “Good to the last drop”, “America runs on Dunkin”. Let me tell you that it’s not true. I have not noticed all drop in my energy level, in fact, I’ve seen the opposite is true.

Next month’s challenge…
To go a whole month without sweets – No candy, No cookies, No cake, No ice cream, etc. I believe this will be a real challenge. I am a little worried that I’ll have trouble succeeding with this one but I am going into it like a warrior. For this challenge, I will allow sweetener substitutes so that I can sweeten my morning oatmeal. Is that cheating? Let me know what you think below.

What is your Do-Without Challenge this month?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Monday, March 24, 2008

Sensei Fuel: Italian Rice Balls

For this week’s edition of Sensei Fuel, I have the traditional recipe for Italian Rice Balls. Ester and I visited her brother and sister in-law for Easter. They made Italian Rice Balls that were delicious so I asked for the recipe to share with you. They even sent us home with some. I am looking forward to eating them for lunch.

Ingredients
1 lb. white rice
4 eggs
1/2 c. grated Parmesan cheese
1 lb. Mozzarella cheese, cut in 16 cubes
1 1/2 c. Italian bread crumbs
Olive oil
Spaghetti sauce

Cool rice until it is sticky. Let cool. Combine Rice, 4 egg yolks, and grated cheese in a large bowl. Form the rice balls (about the size of a baseball) around a cube of Mozzarella Cheese. Beat egg whites. Dip each rice ball into the egg whites then the breadcrumbs. Cook all sides in frying pan with olive oil until browned. Serve by topping it with Spaghetti sauce.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Friday, March 21, 2008

Weekly Links: Waiting for the Installation and Repairman

I am sitting here today waiting for Vanguard Garage Doors to arrive. They are installing garage door openers this morning then it’s off to the dojo to wait for the electrician to repair a overhead light that stopped working.

While I am waiting, here’s some links for you.
  • I wrote a blog about the Fly Lady and organizing your home and work space. I dug more into the website and I love the concepts presented. You need to go here and check it out.
  • March 29 at 8pm is Earth Hour. What is Earth Hour? It’s one hour when everyone turns out their lights to save energy and help the environment. Go to www.earthhour.org. Below is a video showing highlights from last year’s event. Very Cool!

  • In line with my simple living goals, I am starting a garden, but instead of the old fashion aisle-style garden that my parents did, I found a more modern version called Square Foot Gardening. I am reading Mel Bartholomew book All New Square Foot Gardening and we have the materials to set up two 4’ X 4’ Beds. I wish that I had room at our dojo because I would love to create a square foot garden and let the students tend to it as a project. Unfortunately, our school is in a shopping center with all pavement and concrete. Hmm, maybe we could do patio boxes. I’ll need to consider it for next year but maybe your school would like to try! I will keep you up to date on my square foot garden in future blogs.
I have to run the Garage Doors installation guy is here.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Don’t Be A Victim… To Life

Lately, I am in one of those high periods of life when everything you touch turns to gold - the Midas Touch. My health is wonderful mentally and physically. I quit drinking coffee. I am exercising regularly with forms, bag work, weight training, BJJ, and yoga. I'm maintaining a healthful weight and sticking to my nutritional plan. Every month, our karate school runs more smoothly. I really feel on top of the world.

I know this is not always the case. At times, I played the role of the victim - a victim to life. When thing in life would go wrong, I’d blame other people and circumstances. Luckily, I snap out of these feeling quickly by recognizing them. Only once I shook off this victim mentality, I could seek the answer to the current problem or situation.

Have you ever played the part of the victim? We are more likely to be victims to are own unhealthful attitudes and thoughts – Stinkin’ Thinkin’- than we are to be the victim of a violent crime.

What should you do if you find yourself playing the role of the victim? Here are some things that steer me back on track.
  • Take Responsibility – Dr. Phil always says that you can fix what you deny. Admitting to yourself that a situation has arisen is the first step.
  • Take Control – Once you identify a problem, you need to take control of your thoughts and actions. Many times, we see the problem and hope that it will go away instead the situation balloons into a bigger problem. In most violent crimes, the attacker starts with an interview to see if you are a good victim. Handle the interview correctly, the attacker will find an easier victim. Handle it poorly the situation gets worst. Learn to anticipate problems early and handle them right away.
  • Ask the Right Questions – Victims ask the wrong questions like “Why does this always happen to me?” Instead, ask yourself action, solution oriented questions. If business is slow, ask, “How can I improve my business today?” If you are having troubles in a relationship, ask, “What are some things I can do to improve this relationship?” Stay away from questions starting with “Why” because why questions tend to be victim oriented.
  • Create Goal and Follow a plan – If you’re passionate about a goal, we focus solely on the next step and are more resilient to the difficulties.
  • Keep Score – If you shoot hoops in basketball, your drive is different than if we started keeping score. Keeping score gets those competitive juices following that create the path to success. Don’t view poor results as a failure. Poor results just mean that your plan needs adjusting.
  • Get a Birdseye View – Step back from the situation and view it objectively. Try to see the situation as if you are not involved – an outside observer. Ever notice how sometimes as an outside observer the solution is so clear, but the people involved are so invested that they don’t see clearly. Take an outsider look at the situation and see thing from the other people involves shoes.
Being a victim is no fun. I know because I’ve been there. By managing each situation with a positive mindset, you can avoid becoming a victim … to your life.

Tuesday, March 18, 2008

Do-Without Challenge Update – No Coffee

After three weeks without coffee, I realize that I don't need it. What do I mean that I don't need it? Well, I had the personal belief that I needed to drink coffee for energy and to wake up in the morning. I found that this is completely wrong.

Coffee was my crutch that silently crippled me every day. I thought it gave me energy when in fact I drank so much that it dehydrated me - causing fatigue, afternoon headaches, and muscle aches. This sounds pretty severe but remember, I was drink at least a full pot of coffee per day. Sometimes on weekends, Ester would get one cup of coffee and I'd drink the rest of the pot before she got her second one. I actually started working out in the morning and found that gives me more energy than coffee ever did.

It has me wondering how many crutches do I have that I am not aware of. I am sure there are many more. I plan on discovering them and weeding them out of my life.

As for coffee, I want to continue living without it or limit it to one cup per day. The problem with limiting it is that I think that I may return to my old habits.

Next Month...
My new challenge for next month will be to give up sweets for April. I have a sweet tooth so this one may be difficult. We'll see...

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Monday, March 17, 2008

Ten Qualities of a Total Winner - Positive Self-Motivation

This week, we are talking about the fourth quality, based on Dr. Denis Waitley book, The Psychology of Winning. The quality of a total winner is Positive Self-Motivation.

Positive Self-Motivation

Winners dwell on their desires, not their limitations. Motivation is the force that sets us into action. While fear and desire are the greatest motivators, fear is destructive while desire leads us on the path to achievement and success.

Winners focus on success by thinking about goals, desires, and solutions while actively tune out fears of failure. While losers say "I can't because..." Winners say "I want to"... and "I can".
  • Were you ever afraid to do something only to find it wasn't so bad?
  • What are you list of five achievements that you desire?
Class Activity
Pick a challenging combination or technique. Start slow - breaking down the combination or technique into parts. As you pick up the speed, tell the student to focus on their desire to succeed and cast away fears of failure.

Tell the students that it's alright to make a mistake, but they can not start with those thoughts.

Homework
  • Replace the word “can't” with “can” and the word "try" with "will".
  • Paint a picture in your mind with what achievement looks and feels like.
Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Sensei Fuel: Salmon-Potato Cakes

We made these Salmon-Potato Cakes this weekend. It’s easy to make – only taking about 20 minutes and we loved it. Next time, I want to cook them on the grill instead of cooking in a skillet.

This recipe is from the February 2008 Better Homes & Gardens.

Ingredients
  • 14 oz. fresh skinless salmon fillets
  • 2 cups refrigerated sour cream and chive mashed potatoes
  • ½ cup seasoned fine dry bread crumbs
  • 2 tbsp. snipped fresh dill
  • Nonstick cooking spray
  • 1 5-oz pkg. mixed salad greens
  • ½ cup bottled Honey-Dijon salad dressing
Rinse and dry salmon. Place in a microwave-safe baking dish and cover with vented plastic. Cook in microwave on high for 2 ½ to 3 ½ minutes or until salmon flakes easily with the fork. Break into pieces. In a bowl, mix salmon, potatoes, bread crumbs, and dill. Make eight 3 ½-inch cakes with salmon mixture. Lightly coat a large nonstick skillet with cooking spray. Cook cakes over medium-high heat 3 to 4 minutes on each side, until heated through and browned. Place salad greens on plate. Top with salmon-potato cakes; serve with salad dressing.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Friday, March 14, 2008

Reading Links: Yoga Edition

Last year in Alabama, Chris Natzke led us through a yoga class. I’ve been interested in trying some more yoga since then. Well, I found that my Comcast cable On-Demand offers yoga classes for viewing. I started taking these classes this week and plan on continuing it regularly. Maybe some day, I will attend a group class but this will satisfy my curiosity for now.

Here’s my weekly reading links. Enjoy!
I need to prepare for a Karate Birthday Party tonight. Have a great weekend!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Thursday, March 13, 2008

Earth Hour: March 29, 2008 at 8:00pm

On March 29 2008, Ester and I will be joining millions of people around the world who will turn their lights out for an hour starting at 8:00pm. Earth Hour demonstrates that by working together we can have an impact on global issues.

We are asking that students, friends, and other dojos join us for Earth Hour.

Earth Hour started in Sydney on March 31, 2008 when 2.2 million people and 2100 businesses turned off their lights for one hour. This effort reduced Sydney’s energy consumption by 10% for the hour, which is equivalent to taking 48,000 cars off the road for a year.

With Sydney icons like the Harbour Bridge and the Opera House turning out their lights and unique events like weddings by candlelight, the world took notice. Earth Hour became a global sensation.

The World Wildlife Foundation is sponsoring Earth Hour. Go to www.earthhour.org to sign up yourself or your business.

We’ll see you by candlelight on March 29!

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Tuesday, March 11, 2008

Do-Without Challenge Update – No Coffee

I continue to stay on course with not drinking coffee for the month of March. The cravings are still strong. I saw my wife, Ester, drinking her morning cup and longed for a cup myself.

On the positive side, I feel wonderful. I replaced most of my coffee drinking with water. I feel well hydrated. I am sleeping great – I am talking almost coma-like deep sleep. The amount of money saved in not buying coffee is almost undeniable - a true example of David Bach’s Latte Factor.

I found that the many positives of no coffee are almost undeniable. It really has me thinking if I should make this a permanent part of my lifestyle or at least, a huge reduction to the amount that I drink per day.

The problem is that drinking a little becomes a lot for me.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Monday, March 10, 2008

Sensei Fuel: Barley Salad with Fresh Corn and Peas

My training continues... Monday night is my BJJ training. I can’t wait. I really enjoy my new grappling skills. The great thing about learning something new is that you see tremendous improvements quickly, unlike old skills that require great effort and time to see only small improvements.

I re-started my Body for Life weight training program. Last week, I lifted lightly to prepare. This week, I’ll hit the training a little harder. By next week, I plan to be in full swing.

Our vegetarian son joined us for dinner so we made a full vegetarian meal. This Barley Salad with Fresh Corn and Peas recipe was a terrific side dish.

Ingredients
  • 3/4 cup pearl barley
  • 3 cups cooked fresh corn kernels (scraped from about 3 large ears)
  • 1/2 cup fresh green peas, lightly steamed (or substitute 1/2 cup frozen petit peas, thawed)
  • 1 large celery stalk, diced
  • 4 plum tomatoes, diced
  • 3 to 4 tablespoons minced fresh dill
  • 2 scallions, sliced
  • Juice of 1/2 to 1 lemon, to taste
  • 3 tablespoons olive oil
  • Salt and freshly ground pepper to taste
  • Dark green lettuce leaves
  • Feta Cheese

In a medium saucepan, bring 2 1/2 cups of water to a boil. Add barley and simmer gently, covered, until the water is absorbed, about 40 to 45 minutes. Allow the barley to cool to room temperature.

In a large mixing bowl, combine the barley with the remaining ingredients except the lettuce and optional feta cheese. Mix well. Cover and refrigerate for an hour or so before serving or serve at once. Line each individual serving plate with a few lettuce leaves. Distribute the salad over them. If desired, sprinkle a small amount of feta cheese.

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Tuesday, March 4, 2008

Do-Without Challenge – Coffee Update

Okay, it’s been a week without coffee. It was difficult last week to determine the effects of not drinking coffee last week because I had the flu. The last few days have been my best judge of the effects of no coffee.

First of all, I have not replaced the coffee with any other caffeinated products like tea. Without the coffee, I feel much less jittery and anxious. Since I replaced the coffee with drinking water, overall I feel great – super relaxed. I noticed that I am sleeping great too.

So far, living without coffee has some wonderful benefits. I do crave it. When I see the coffee pot in the morning, it causes an almost Pavlovian response of cravings. Seeing other people drinking coffee also causes cravings too.

Well, how’s your challenge going?

Sensei Tim Rosanelli
Maximum Impact Karate
(215) 249-3532
www.maximpactkarate.com
timrosanelli.blogspot.com

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Monday, March 3, 2008

Ten Qualities of a Total Winner - Positive Self-Control

This week is our fourth installment on Ten Qualities of a Total Winner, based on Dr. Denis Waitley book, The Psychology of Winning. The third quality of a total winner is Positive Self-Control.

Positive Self-Control

Winners states to themselves “I make things maked happen.” Positive Self-Control is accepting 100% responsibility for causing the effects in your life. The winner realizes that their choices determine the results or outcomes.

Positive self-control implies freedom for individuals who choose among many alternatives to shape their destinies.

Did you ever have a situation where changing your thinking got you positive results?

Class activity
Pair the students up for sparring. Have them identify a technique that they do over and over again without it working. Ask “what can I do different to make it work?”

Homework
  • Replace saying “I have to” with “I decided to”.
  • Start to use some Action TNT. Action today not tomorrow