W.O.D. - Week #1

W.O.D. #1 (AMRAP-20 Minutes)

Beginner                         Intermediate                 Practiced 

5 Push Ups                       5 Push Ups                     5 Plyo Push Ups

10 Sit Ups                        10 Sit Ups                      10 Sit Ups

15 Air Squats                   15 KB Front Squats          15 SB Front Squats

W.O.D. #2 (AFAP-5 Rounds)

Beginner                          Intermediate                Practiced

5 Inverted Rows                5 Pull Ups                      5 Pull Ups

10 Step Ups                     10 Box Jumps                10 Box Jumps

10 KB C&P (ea)                 10 KB C&P (ea)              10 KB C&P (ea)

10 Mason Twists              10 Mason Twists             10 MB Mason Twists

5 Pull Over/Sit/Stand         5 Pull Over/Sit/Stand     5 MB Pull Over/Sit/Stand

To increase the difficulty of the Pull Over/Sit/Stand even further finish each rep with a Squat Jump after you stand.

W.O.D. #3 (AFAP-21/15/9)

Beginner                         Intermediate                  Practiced

Wall Ball                          Wall Ball                          Wall Ball

Tire Step Ups                  Tire Jumps                       Tire Jumps

Leg Raises                       Leg Raises                       Leg Raises (Stability Ball)

Tire Strikes                     Tire Strikes                      Tire Strikes

Mountain Climbers          Mountain Climbers             Mountain Climbers

When utilizing the Stability Ball for Leg Raises place the ball between your ankles and keep it in place for the duration of the exercise.  When conducting Tire Strikes use the flat end of the sledgehammer to strike the tire to reduce bounce back and create a more difficult exercise.

What Works for Me...

In a word, CHANGE.

In the last year I have rarely repeated the same "workout routine". That's not to say I haven't repeated my favorite exercises or duplicated the structure of my workouts. But, by and large every workout is a new experience. And while they aren't all successes, they' have all contributed to the evolution of my personal physical fitness program.

Up until about two years ago I maintained the same approach to fitness:

• Day 1 - Chest and Triceps
• Day 2 - Back and Biceps
• Day 3 - Shoulders and Abdominal
• NO LEGS!

Throw in a 1.5 mile run every once in a while and there it was; a workout schedule that rarely changed and nearly always contained six exercises each day with ten sets per body part. Nothing imaginative or challenging about that. The older I got, the harder it got to maintain my strength. My body had long since adapted to the repetition of my routine and was not responding. I started to experience chronic injuries and could see marked decreases in my personal strength standard, "bench press". CHANGE became a matter of necessity and since then CHANGE has become the staple of my workouts.

I now have no workout schedule. No set muscle groups, no set number of repetitions. My workouts are not scripted days or even hours in advance. Generally speaking, with the exception of a few CrossFit standards, the majority my workouts fall into one of only four structures:
10 Sets of 10 for Time. Two exercises. Example of one set:

• 10 Deadlifts
• 10 Plyo Push-ups

5 Sets of 5 for Time. Five exercises, each having an ascending number of repetitions. Example of the set:

• 5 Burpees
• 10 Pull-ups
• 15 Kettlebell Clean & Presses (15 each arm)
• 20 24" Box Jumps
• 25 Sit-ups

5 Sets Interval Training. One run followed by two exercises of the same muscle group. Example of one set:

• Run 400M (1/4 mile)
• Max Reps Bench Press (set weight)
• Max Reps Ring Push-ups

Max Sets in 15-Minutes. Two exercises: one a push & one a pull. One set equals nine repetitions of each exercise done: 1-1/3-3/5-5. Example of one set:

• 1 Thruster (set weight)
• 1 Pull-up
• 3 Thrusters (set weight)
• 3 Pull-ups
• 5 Thrusters (set weight)
• 5 Pull-ups

Although I'm comfortable with these structures because of the flexibility they offer, I am not satisfied and continue to "test" other structures that appear to be interesting or would seem to offer a greater degree of challenge. The 1-1/3-3/5-5 you see above came from CrossFit Football and was the result of one of those tests.

If your not happy with your state of physical fitness or if it's just getting harder to "find" time to workout, I encourage you to consider a CHANGE. Explore the information resources we're offering and find what works for you.

To Whom It May Concern

Airline Safety Announcement:



In the event that our cabin pressure should change, an oxygen mask will be released from the overhead compartment. Please place the oxygen mask on yourself first before helping small children or others who may need assistance.



I'm currently reading a book titled "One Month To Live - Thirty Days to a No Regrets Life". This book shows you how to stop waiting for "someday" and start making each day really matter. By taking the "30-Day Challenge", you'll learn what it means to make the most of your time on earth and live life with no regrets. (Deep stuff)



Now, getting to the Airline Safety Announcement, this was brought up on Day 5 of the book and a day I would like to share with you. We need to take time and focus on ourselves (spiritually, physically, emotionally and relationally). We need to "place the oxygen mask" on ourselves if we are going to make a difference in the lives of our spouse, children, grandchildren, elderly parents, pets, and even our fellow patrol officers! There are people in our lives that need us and rely on us and shame on us if we become a burden to them rather than be an assistant to them.



How you treat your body directly affects others in your lives and it impacts the quality of the life you enjoy. I can tell you first hand that over the past three months, I've been a burden to my family because my body (specifically, me feet) were not healthy. The quality of our meals decreased, the laundry piles increase and my poor dog (Kipper) couldn't take a walk with his mommy!



My hope is that you consider placing the oxygen mask on yourself (spiritually, physically, emotionally and relationally) so you are able to help those small children and others who God has blessed you with.

W.O.D. IS BACK!!

  After numerous months of a lack of W.O.D. posting the W.O.D. is back! The OBPD Fitness Committee has taken the time to review the W.O.D. process and we believe drastically improve its function. From this point on there will be a weekly posting of three (3) W.O.D.s. Each of these W.O.D.s will have 3 seperate tracks, Beginner, Intermediate, and Practiced. These tracks will allow you to select the track that best suits your fitness level and experience. This will also allow you to complete the workouts when it best suits you and to combine it with other workout options during the week. Don't forget you can always check the label "W.O.D." and review all the previously posted W.O.D.s for other options.

  On the right side of the blog we have added a section titled "Workout Options". There are several options currently listed, each of which gives you a variety of workouts to utilize. CrossFit Football and CrossFit Mainpage post daily W.O.D.s which you can follow. CrossFit Football generally utilizes more weight lifting exercises in their W.O.D. Also listed are the three Prison Workouts from Lou Hayes. These are listed in their entirety and allows you to pick and choose what suit you best. Keep your eyes on this tab because more options will be added in the future.

  We are also in the process of compiling Sample Workouts which will be added to the right side of the blog. These will be workouts utilized by members of the Fitness Committee in the past and have found them effective workouts. This section will also be added to on a regular basis.

  Remember The Cage is open 24/7 and can be utilitzed by anyone. Feel free to check it out and utilize it regardless of your workout plan. Good Luck!!

What's new in "The Cage"?

Just added to "The Cage" for your fitness experience:

• Two 45lb. plates.
• Two 25lb. bumper plates
• Two 10lb. kettlebells.
• Two 15lb. kettlebells.
• One E-Z curl bar (for you hardcore traditionalists).

That's great but what are kettlebells and bumper plates?

Bumper plates are solid rubber weight plates manufactured to fit the Olympic bar (they will work with all the bars we have in the cage). The plates themselves are the same diameter as a standard 45lb. iron plate. Bumpers were developed to train the Olympic lifts because they can be dropped on a lifting platform or matted surface without damaging the plates or flooring.

Kettlebells are basically a cannon ball with a flat bottom and an over sized handle across the top. They range in weight from 8lbs. to 88 lbs. They've been around for hundreds of years and are great for building full body strength (critical in developing "real world" strength that can be transferred to the job you do).

Again, that's great but what do I do with them?

Not to worry, we'll be providing plenty of exercises. In the meantime do some keyword searches and find your own applications. Start light and build your way up as your confidence and skill level increases.

Ready for sandbag training?

Today we added five sandbags to the cage; two 40lb. bags and three 80lb. bags. In the very near future we'll be adding an additional 80lb. bag and two additional 40lb. bags. To clarify, they aren't actually sandbags. They are sea bags filled with wood pellets. The link below explains how they are made.

http://www.youtube.com/watch?v=8j6yE8LbQTg

Working with sandbags is considered odd object training. An odd object can be defined as a non-rigid implement who's center of mass is not fixed and is ever changing. The more it shifts the harder your muscles work to adapt.

The link below is a brief montage of several sandbag exercises.

http://www.youtube.com/watch?v=xWH5YkMnkDY&feature=player_embedded

These are by no means the only exercises in which the bags can be used. Search youtube and see what you can find. The most challenging exercise I have found is the half-moon with the 40lb. bag. The link is below.

http://www.youtube.com/watch?v=jKkRW_xTUsA

Some things to know about the sandbag:

1. Don't use the handle sewn onto the bag. It won't support the weight and if it tears it will likely tear the bag as well.
2. The bag will emanate a small amount of wood dust for the first couple of weeks.
3. The 80lb. bags may be fairly rigid but that will change with use. They'll eventually begin to lose their rigidity which will increase the amount of work your muscles will need to do to control the load.
4. These aren't MMA bags. Avoid tossing or repeatedly dropping them from any height greater than your waist. They'll create a dusty mess if they break.

Lastly, don't let the bag kick your butt. The more you use it the easier it gets.

To Whom It May Concern

The quote shown below is from an article, and I personally can attest to the article's validity. My weight loss success had many contributory factors: healthy eating (both what I ate and why I ate), exercise (cardio and strength training) and a deep-down desire to permanently fix my physical brokenness (it wasn’t a “vanity” issue).

I truly believed cardio was the “main ingredient” to my weight loss until I had my foot surgeries. I had to let go of the cardio and rely solely on my healthy eating habits and strength training. Through it all, I lost an additional 5 pounds (during the Thanksgiving and Christmas and New Year's holidays!)

Quote:
The point being in your battle against weight loss, you need to start where it matters the most…in how and what you eat. From there you compliment your efforts with “effective” exercise…and not “excessive” exercise. Too many people are being excessive in what they do, expecting faster results somehow.

Read Full Article: Aerobics (Cardio) is Not Your Priority in Lasting Weight Loss

Just an update...

Your Fitness Committee wants you to know that we are continuing in our efforts to create a fitness resource that is both functional and practical. The committee meets biannually for the purpose of reviewing every facet of the resources we provide. Those meetings are supplemented by a constant exchange of ideas between individual committee members. The committee has made a tremendous amount of progress in working to provide an inclusive fitness resource. These achievements would not have been realized if it was not for the contributions (time, money, equipment & ideas) of several informal members. Their help and support has been greatly appreciated.

At our most recent committee meeting we identified several areas in which we believe we can increase the effectiveness of the resources we provide.

Expanding our use of the OBPD Fitness Blog.

• Inclusion of sample workouts.
• Expanded use of blog entries (more contributors - new topics).
• Refining current topics to ensure that their relevance and application is closely related to the environment we work in.
• E-mail notification of blog entries (already up and running).
• Posting "Workouts of the Day" (WOD's) on a weekly basis.
• Increasing the number of links to resource websites.

Creating workouts that are as inclusive as possible regardless of skill or fitness level.

• Three WOD's and one Thursday Challenge will be posted at the beginning of each week. This will allow you to choose the WOD or WOD's that best fit your schedule.
• Three training tracks will be posted for each WOD: Beginner, Intermediate & Practiced. Select the track that best fits your level of experience & fitness.
• Challenges will continue to be held every Thursday. However the format will change slightly in an effort to increase the level of participation. The challenges will be less complex and shorter in duration, with the exception of the last Thursday Challenge of the month. That challenge will be comprised of components from the month's previous challenges. Example: 1st Thursday - 100 push-ups for time. 2nd Thursday - 200 sit-ups for time. 3rd Thursday - 300 air squats for time. Last Thursday - 10 Sets of 10 push-ups, 20 sit-ups and 30 air squats.

Modifying our baseline testing.

• Testing will be more reflective of the fitness resources we are providing. Although the specific measurements have not yet been determined, they will not include a 1.5 mile run or bench press.
• The testing date(s) will be announced in the near future.

Adding additional equipment in an effort to meet the physical training needs of as many participants as possible.

• Two additional 45lb plates.
• Two 25lb. bumper plates.
• Two 8lb. kettlebells.
• Two 15lb. kettlebells.
• Four 40lb. sandbags.
• Four 80lb. sandbags.
• One E-Z Curl bar.
• One stability ball.

Unfortunately we have serious space limitations and need to select equipment that we are confident will be used on a regular basis (E-Z curl bar) or equipment that has the greatest application of use (sandbags and kettlebells).

I encourage each of you to take advantage of the resource created and maintained by your peers for the purpose of improving your level of fitness. As a Police Officer you do not have a right to be unfit. To do so is to not only risk your safety but the safety of the public and that of the men and women you work with everyday.

A Police Officer is who you are, not what you do.

www.obpdfitness.blogspot.com

Headin out for a cup of Joe?

Again from Mens Health--

Not quite sure what to order when you’re at your local coffee bar? We decoded the average hole-in-the-wall menu so you can find healthier options no matter what you’re jonesing for.

Espresso Drinks
Always choose cappuccinos over lattes. With nearly half the amount of milk, you’ll save about 60 calories per medium cup—which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2 percent milk can cost you about 300 calories and 8 grams of fat. Read on to learn the definition of different coffee shop terms.

Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.

Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.

GET YOUR ASS OFF THE COUCH!

Well, we’re three weeks into the New Year …. How are things going? For many of you, your New Years’ resolution (to lose weight and/or begin an exercise program) got off to a slow start due extended work hours required to investigate the “unfortunate incident”. Life (or in this instance, death) sometimes gets in your way to achieving well-intended goals. The key is to not let those set-backs permanently set you back.

2009 was a big year of achievement for me personally. I lost 55 pounds (and 2 bunions) … no, the two are in no way related (bunions don’t weigh 55 pounds)! Both the weight loss success and bunion surgeries both required planning and patience, and both have provided me with a level of courage I would have never reached without going through the experience(s).

I read this quote by Eleanor Roosevelt while at one of my physical therapy sessions, and it applies to these situations:

Believe in yourself. You gain strength, courage and confidence by every experience in which you stop to look fear in the face …. You must do that which you think you cannot do.

To “look fear in the face” --- What might that be for you? Is it that NUMBER that comes up when you step on the scale? Is it going to the doctor’s office to get your cholesterol and blood pressure checked? Is it opening up your credit card statement in January?

Several months ago, a friend of mine (Lou Hayes) asked me to provide him with my personal weight loss testimony, and he posted it to his website (Trinity Training). My HOPE is to provide you with HOPE. Well that same friend recently told me to “stop patting myself on the back for my 2009 achievement and move on to the next achievement --- it’s a new year.” Good old Lou! Needless to say, this will be the first and last time I post my 2009 weight loss testimony!!

Wow …. It’s 2010. I’m fat free (well, you know what I mean), and I find myself in a lost state right now. I spent all last year reaching and climbing my way out of a dark, dark hole. I’m now out of the hole and on level ground, and I see light for the first time. What the heck am I supposed to do now? What is my new goal? These questions were gnawing at me for the past few weeks, but I got my answer yesterday at the Fitness Committee Meeting. My new goal is to pull as many people out of the “dark hole” as I can. It’s not about me; it’s about YOU.

This year, I will be posting as much as I can to give YOU the tools to get out of the dark hole. These tools may be in the form of dietary direction, motivational encouragement or providing you with some “must read” articles. Unfortunately, YOU have to do the reaching and climbing, but I’ll be there for YOU while YOU “look fear in the face”.

One final tool I will provide you with is workout support. I know “The Cage” might be a little scary and the Workout Of the Day (WOD) might be a little too much. Again, I’ll be there for YOU while YOU “look fear in the face”. If WE need to start with 1 sit up, 1 push up and 1 lap around the parking lot, that’s what WE will do. The goal is to do a 20 minute workout. Every day I work the 6-2 shift, I will be in The Cage after my shift from 2-2:45. If I work the 10-6 shift, I’ll take my lunch at 2:00 (obviously service calls permitting). I’ll stop in to get your workout going (but I can’t participate). If I work the 2-10 shift, I’ll be there before my shift at 12:00. If it is my day off, I’ll be there from 2-2:45 (but I have some flexibility). I will be there with or without YOU.

New Exercise: DOT Drill

This is an agility drill which can be incorporated into almost any workout.  There are many ways to adjust the movement patterns to increase the level of difficulty, however this is the basic format.  This is a nice change of pace drill to keep your workouts interesting.  Check out this video (which has also been added to the Exercise Videos on the right side of the blog) for a demonstration.   I apologize for the ad before the video but it was the best example out there.  A diagram with explanation has also been placed in the Cage. Once the weather warms up we can get the dots spray painted outside the Cage.

The truth on energy drinks

Off of Mens' Fitness----

The real truth is that most people are already consuming too much energy, which is why there's an obesity problem. (Think about it.) So adding to your energy excess by guzzling a calorie- and sugar-laden drink doesn't make a lot of sense.

In fact, ask yourself this: Is it a lack of incoming sugar that's causing you to be tired-or is it that you're consuming too much of it in the first place? Chances are, it's the latter.

Our advice: If you feel you need a boost, reach for unsweetened beverage that contains only caffeine-like a black coffee from Dunkin' Donuts. It has zero grams of sugar, 146 mg of caffeine, and just 20 calories-all for about 2 dollars.

2 tips to lower fat when eating out

The following is from a Mens Health Article I read:


Slice Fat from Pizza
Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer—probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams (g) of fat per pie. That's as much as in a McDonald's Quarter Pounder.

Order the Steak Fries
If you love french fries, always order the steak fries. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count.

Resolution vs. Lifestyle Change

OK....it is the start of a new year and I'm sure lots of us have made the the New Year Resolution to really and truly get fit. Im not the only one to say this was a repeat from last year. Being a Cubs Fan Im used to being positive at the start of the year only to fall off and end up missing my goals in the end....WAITING FOR NEXT YEAR! Well instead of making getting healthy/fit a resolution, I decided to make lifestyle changes to avoid the "mistakes" of my past. I am not following an all or nothing attitude. When you read about fitness success stories... there are those select few that can follow this all or nothing living, BUT there are many more that realize there will be bumps in the road. When I realize I can't follow through on my scheduled workout of the day, instead of scapping it all together I will do a condensed one. When Im faced with an unhealthy option for a meal... instead of looking at the day as a loss and eating unhealthy the rest of the day, I will work on eating cleaner for the remainder of the day to make up it.

Let's look out for each other in our quest for a healthier lifestyle and push each other to be the best we can be!

Remember......a pat on the back is better than a kick in the butt!

It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein, POINTS® value 2*

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1-2 minutes, until softened. Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute. Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45-60 seconds, until scramble is just set. Gently stir, and then allow to cool slightly.

MAKES 1 SERVING

Pizza! Pizza! Egg Mug
PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein, POINTS® value 3*

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni, chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute. Stir gently, and then microwave for another 30 seconds. Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set. Stir lightly, and then sprinkle with grated topping.

MAKES 1 SERVING

2010 Fitness Challenge

Well everyone......looks like there are several officers looking to start off 2010 with a BANG!!! We have 12 officers signed up for the Choose to Lose Fitness Challenge at our Park District. It starts the first Week of January and ends the first week of March. It is a great balance of females/males......patrol/detectives/crime prevention.......and different shifts!

I am so excited these other 11 officers decided to join me in this journey!!!

This is a great way to get leaner....stronger....healthier.....and build morale !!!!

Good Luck to all!

Remember the fact that we all chose to do this makes us all winners!!!!

White Bean Chili

Ingredients:
¾ pound lean ground turkey
½ cup chopped onion
1 garlic clove, minced
31/4 cups water
1 can (15 ounces) cannellini beans rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
¼ teaspoon black pepper
2 tablespoons flour

Directions:
In a large saucepan, cook turkey, onion and garlic until turkey is no longer pink. Stir in 3 cups of water, beans, undrained chilies, bouillon, cumin and pepper. Bring to a boil, reduce heat and simmer, covered, for 30 minutes. In a small bowl, stir together the remaining ¼ cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken.

MAKES 4 SERVINGS
Calories: 292
Fat: 8g
Carbs: 30g
Fiber: 6g
Protein: 25g

Giving Credit Where Credit is Due

As many of you know alot of the information posted on the blog is shared information from a variety of other sources such as the Crossfit mainpage. Trinity Training Group which is authored by friend Lou Hayes is one of my main sources of information. Lou has provided me with a wealth of information over the years and has been a tremeandous asset to this blog, albeit indirectly. I even admit sometimes without his knowledge. Recently Lou has even published articles in the Crossfit Journal titled "SWAT Shapes Up" and "Rise Up." Both of which are excellent reads. I read his blog on a regular basis not just for the knowledge but for creative ideas to improve our own website. If it were not for his help, this website might not even exist the way it does today. Lou's most recent post How Events Help in Goal Setting fits in with our recent rant on the new year and goals. Lou makes very solid points. Planning for some of these events has helped me stick to my own goals of personal improvement in health, wellness, and fitness. MURPH for Miller was the one event that kept my head in the game. If it wasn't for that, I'm sure there would've been several times which I hit the snooze button on the alarm clock and skipped the before shift WOD. I have added a colum on the right side of the site which shows Upcoming Events and links to the appropriate sources for more information. This column will be regularly updated and feel free to pass along any events which may be appropriate to include. I encourage everyone to select at least one event to participate in this year, no matter how intimidating it may seem. I'm planning on completing MURPH for Miller again this year along with the Warrior Dash. I hope to see some of you there. Until then keep up the good work and see you in the Cage!

Chunky Beef Stew

Ingredients:
¾ pound boneless beef sirloin steak, cut into 1-inch cubes
¾ pound tiny new potatoes, halved
1 package (9 ounce) frozen cut green beans
4 carrots cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
11/2 teaspoon dried Italian seasoning
¼ teaspoon black pepper
3 cans (8 ounces each) no-salt added tomato sauce

Directions:
Over medium-high heat, lightly coat a 4 quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

MAKES 5 SERVINGS
Calories: 240
Fat: 3g
Carbs: 33g
Fiber: 6g
Protein: 20g